Running Secrets

Running has its ups and downs. We can be plagued with injuries or infused with victories.
After years and years of running the only true constant is the sound of my shoe as it strikes the ground.
Runners are dynamic creatures with many reasons to run. For me the reward is a sense of harmony with myself and the world around me. But lately my runs have become a battleground.

Restarting at a base training level may be a solution. 

As Jack Daniels so well put, “Training is often demanding and not necessarily fun, but it should always be rewarding!”

At the end of the run, I want to feel energized and ready to tackle the day.

Do you have any running secrets?

Image BuzzDash

Runscapes - Canada

I took a quite a few video clips on my runs while in Canada.
One path took me alongside a rail track. What fun - to run alongside the train : )
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Runner Burnout?

"Lighthouses don’t go running all over an island looking for boats to save; they just stand there shining.” – Anne Lamott

This line reminds me of my obsession with trying so hard to be the best and then failing… Why can’t I just be happy with what I have accomplished?
My big race day creeps up and even thought I’ve trained religiously – I feel like a beginner – fatigued, heavy, downgraded. I’ve lost my spunk!
It might just be a case of runners’ burnout – but I think it’s something more ominous...

For those who still crave a challenge - I found this little tidbit in a training newsletter.

Pre’s training workout before the 1972 Olympics included:
1200m repeats at 3:12, 3:09, 3:06, and 3:00 pace. “It comes down to self-satisfaction and a sense of achievement.” – Pre
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March Training Recap

Recap:
* Completed a 9 miler with ease – feeling strong at the finish. Then came to the conclusion – > the main reason I feel so crappy at the end of my races is that I’m pushing my old body to hard. So despite my interval running, cross training, healthy eating, I’m still slowing down...and there is nothing I can do about it. A depressing development that I will have to deal with.
* Completed 1247 sit-ups. Part of the twohundredsitups program.
* New kicks finally! Inevitably stayed with NIKE AIR PEGASUS.
I put 650 miles on my last pair.

* Included 8 core workouts with a few weight training sessions mixed in.
* 5x 800s with an 8:27 Holding pattern here too… geez
* 1 month and 1 day before the Eugene Marathon (Running the half.)

Considering:
* Stop competing in races for awhile. Think of all the money I will save!
* Renting a kayak.
* Going to the desert on a Horse With No Name
* Eating an entire chocolate bunny!

Question of the Week: from TNTcoach Ken:
"What is the worst part of your longest run in training? Is it the last few miles? The middle miles when the brain plays tricks on you?"
Dear Ken,
It’s the first 3 miles… I can’t stop thinking about how much further my feet have to take me - so I naturally speed up. This is bad because I’m actually supposed to run these long runs slow. (According to Galloway.)
Any suggestions?

Notable Podcast: of the month goes to Pete Larson of Runblogger Episode #15 is on running science, V02 max and running economy. Important stuff about how our body makes and uses energy.
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Training Recap for February

Recap:

• Ran 70.34 miles (Hey, it was a short month.)
• Managed to fit in 8 core workouts. These are fun workouts that I’ve been mixing up to include lifting weights and swinging the kettlebell.
• Started the twohundredsitups program as part of the core workout. If you haven’t tried this program yet – add it to your list! Since I already do sit-ups 3x a week, my body should respond favorable.
• Ran an 8:37
• Experimented with a Clif Quench Sport Drink during an 8 miler. Sorry Clif but I didn’t like the salty taste. However, I did flourish on the sugar content and felt like I could have gone another couple of miles.
• Competed in a 4 mile race - Truffle Shuffle. Struggled through with a head cold (I never get sick!) Lost 3 minutes from last year’s time. Not good for the Ego. I was depressed for awhile… I need to compare times to runners in my age group – not my past PRs.

Considering:

• Getting back on the bike (I’m a fair weather rider) for my cross training days.
• Setting up the Nike+ iPod. Different dynamics than the Garmin. (It has male or female voice feedback :)
• Clif Shot Gel
• Slowing down my long runs. Galloway suggests 12 min miles for a training pace.
• Do a pace test mile every week to revive my spirit.
• Take my amphipod bottle out for a test run.

Read this at Active. com

“Female runners training more than 20 miles a week included weight training three times a week for 10 weeks. These runners then performed treadmill tests at 6:30, 7:00, and 7:30 minutes per mile. They used 3.8 percent less oxygen at the fastest pace, increasing to 4.0 percent and 4.5 percent at the slower paces… These levels of improvement could clip a couple of minutes off 10K times.”

Pondering this Running Until You're 100
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4 Week Training Recap

I had a few ups and downs but mainly a positive month. Just started reading Brendan Brazier's new book – Thrive Fitness. And it has really magnified my training by shifting the focus onto the bigger picture.

“Spending time and energy wisely is vital for continual improvement.” – Brendan Brazier

[I will be doing a review on this informative book soon.]

Recap:

• I only managed 7 Core workouts. But even these few made a difference on my overall running speed.
• Ran a total of 71 miles.
• Timed my 1 mile half-marathon pace at 8:52 Which will get me in under 2 hrs – One of my maintenance goals.
• Cross training done exclusively on the Elliptical as the weather has been dreadfully wet.

Considering:

• New runners. ( Nikes again???)
• Doing a trail run race end of Feb.
• Buy a handheld water bottle to carry a high calories sport drink. I find eating while running incompatible.
• Check out Cloud #9 Chocolate gel – Only 2 ingredients – Cocoa and Agave!

How did your January GO?
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Running With Time Instead of Distance

Galloway’sschedule for the Half-Marathon has training days which include fartleks, drills and stride work, but instead of specifying a set amount of miles, he gives a time frame of 40- 60 minutes.

I’m really loving this!

Totally eliminates these thoughts:

• If I run faster, I will be home sooner.
• Why am I running so slow…?

“Time...It ticks and tocks incessantly - you can sense it in your heartbeat, in the rising and setting of the sun, and in your daily rush to make meetings, trains and deadlines. It brings order to our lives through the categories of past, present and future.” -Amanda Gefter

I’m a believer that there are circumstances that actually modify time.

Slows time down:

• Sunrises…
• Doing a 2 min plank.
• 1st mile of a race.
• Any track work.
• Waiting for a kettle to boil.
• Waiting for a light at an intersection with turning lanes.
• Last 2 hrs of work.
• Brushing your teeth using the timer function on your electric toothbrush.
• Riding in an elevator.

Speeds time up:

• Last mile of a race.
• Getting up late.
• Getting ready for a race.
• Bedtime.
• Being late for work.

Have you ever experienced alterations in time?

Is Time an Illusion?
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Training Schedule Redux

After working on Brad Hudson’s training plan for Masters Runners, I’ve decided to follow Jeff Galloway’s plan instead. I’ve used Galloway’s formula from “”Half Marathon You Can Do It”” for the last 3 years and have been very happy with his process. Brad’s plan in “Run Faster” recommends 2 hard workouts a week. I doubt my body would respond kindly to this plan. (I’ve only ever done one hard workout a week.)
And I love the alternate week system that Galloway uses. One week has the long runs, the next tempos or intervals.

But I am going to dovetail in some of Brad’s suggestions:

• Hill sprints.
• 3 Core strength sessions a week.
• Progression runs – last part of a run – Hard!
• “Modify workouts as your go based on your body’s response to the last workout.”

My goal is to retain the ability to get in under 2 hrs (remembering I’m not getting any younger…) and as always ~ try and beat my PR of 1:55

Will see how it goes – My #1 priority is to stay healthy and uninjured!

Eugene Marathon
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New Ideas for 2010

Along with my new blog design (which is still in flux) I’ve been working on some new ideas (goals) for the New Year.

* To include a weekly video clips from one of my runs. Santa gave me an Apple iPod nano 8 GB(5th Generation) which has built-in video camera. I would love to capture and share some of the scenery I pass by. I still have to practice shooting and running but the few clips I’ve done already are amazing.

* Work on Gretchen Rubin’s 2010 Happiness project. Each month, she proposes an area of life to tackle for your project.
January—Energy!
I will try and incorporate my running and fitness goals. (Check out the sidebar (soon) for upcoming projects.)

* To follow the training plan for Masters Runners by Brad Hudson – Run Faster
I like his philosophy, “Modify workouts as your go based on your body’s response to the last workout…” In the past, I was taking on training plans that were meant for younger bodies.
I start training for a half marathon this week. His plan includes 4 miles + 1x8 sec. hill sprints – now all I have to do is find a hill!

The Happiness Project:

What plans do you have for 2010?
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The Really Big Book on Running

"Lore of Running" by Tim Noakes - a professor of exercise and sports science.
Not sure how I missed this one - It was originally published in 1991. I must have had plenty of other reading material laying around...


With chapter headers like:

• Training the Mind
• Beware of the Selfish Runner's Syndrome
• Running Injuries are not an Act of God

How could I have overlooked it?
(Borrowed from the library - sorry Tim.)

It's like a Bible for runners.

Some of the material subject is outdated – like pages on shoes and apparel. But the physiology and training material is ageless. He gathers rich information from such running dignitaries as Lydiard and Sheehan.
(There is a 4th edition – “Now revised, expanded and updated.”)

I love how he provides a lot of information in lists. Using steps, laws or rules as the format. I'm able to sort through the material quickly.

I highly recommend this book to a beginner runner.

One of the motivating topics I read last night:

Rule #3 Train First for Distance

It stresses the importance of putting your time in and getting a base before you start interval work. He used a quote from Lydiard;

"...humans already have sufficient speed and what they lack is endurance."

So get out there now - slow down and increase that weekly mileage!

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Trail Running Challenges

Doing some leg work on trail running. I’ve hiked a thousand trails but have only run a few. And even though I love the closeness to nature – I do not run in the woods.
My first trail race was along a x-c ski trail so there were lots of climbs and dips. It was a test not to twist my ankle on the uneven surfaces. Needless to say, I was extremely sore that next day.

There are some reasons (excuses) why I don’t trail run:

• One is the lone factor. It just isn’t safe for a female alone in the woods. Unfortunately – I have not found a group of trail runners here in Eugene.
• The other excuse – I wear progressive lenses / contacts. No, this does mean I’m hip; but that I have “geometric distortions" in my visual field. Which means my full view perspective is interrupted. I could accidentally trip over a root.

Despite these issues I’m seriously thinking about adding this challenge to my routine. (Besides If I break my wrist and can take time off work : )
Next thing to ponder -> trail running shoes.

There is a local trail race next month - only a 7K

Resources:
Trail runner
Trail running day
Trail running soul
Training: Trail Running

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Juneathon

A perfect challenge to start working on my weaknesses. And it’s only a month long so I won't be setting myself up for disappointmentville.
The challenge is to run or exercise every day for a month and blog about it!
I will include the 100 push-ups training program - which I've been avoiding which I will attempt on my non-run days. I know, I have wimpy triceps…

If you're interested:
Juneathon links
Joggerblogger (Originator)
Jog-Blog
Facebook

Juneathon Day 1
Despite the warmer morning temp I had an energizing run. I tend to run best on Mondays – not sure why. Ran 4.8 miles – out and back. Interweaving between the neighborhood streets. I tucked in a few 100 yard accelerations. Discovered a patch of “Lily of the Valley” that was not in bloom yet. I made a mental note of the street so I could return later. Their scent is hypnotic. Passed along the usually street walkers and their dogs – and the old couple still holding hands. (They must be over 80!)
Finished up with my usual stretches – 40 sit-ups, coffee and a bowl of cheerios with fresh blueberries and one red strawberry, from my garden that was not quite ripe.

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Validate Weakness

What are your weaknesses and what are you doing about them?

“Unfortunately, the only way to address a weakness is to work on it and go through the discomfort and shame.”
- Facing Your Own Weakness

I honestly think half of the battle is to validate your failure or weakness. We (humans) tend to think we are in much better condition than we actually are. [Super Funny]

I have used my 4 components of fitness to scrutinize my weaknesses.

Aerobics
I don’t have a running coach so not sure how fast I should be pacing my training runs. I believe I train too hard! I exhaust myself and then feel bad because I'm so tired at the end of my workout. And so the cycle goes.

Rest
Doing too much – especially when I go to the gym. I feel I have to work out every muscle. By the afternoon – I’m dead tired.

Diet
I eat to much chocolate! And other sweets stuff. Hooked at an early age – I blame my Mom for pacifying me with milk and cookies.

Strength
This one is easy for me to identify. My tiny triceps. Because they are weak – I don’t enjoy any moves that employ them. Ex. Dips, kickbacks, or push-ups.

Now I have to get working on some solutions…any ideas?

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I Love Outside

Who needs Runner’s World when you have Outside!
Reasons I Love Outside
They cover all the bases – hiking, biking, fitness - real nice pictures, must go destinations and even book reviews!
(Plus - Very little marathon chatter.)
This months issue includes the much anticipated

Part Two – The pillars of fitness.

I really like the weekly workout suggestions:

Good old LSD - Apparently not as renowned as it once was.
Core and Strength Work – Done on days you are NOT running! (Like twice a week.)
Intervals - Including max (fast) and threshold (still fast) levels.
Started this challenging workout today! I will include just one interval session a week – then work up to 2, as suggested, if I don’t injured or exhausted.

Pick up this months issue for details. Outside May 2009

Part one: Building a Base is online.

Ku
cool
an old white dog
in the shade

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11 Days To Go!

Starting to get a little nervous - not really worried, as I was able to complete a 10 mile race with plenty of steam, just nervous... I suspect these pre-race jitters are part of the overall excitement.
11 days to go!
Today's paper said there was a 10% increase in registered runners. So far, 7000 have registered for all the events. Race director predicts there will be 3,000 finishers in the half-marathon and over 2,000 in the full marathon.
It seems the half-marathon is steadily becoming a favorite race for all runners.
Tomorrow will be my last long training run before the event. My challenge is to beat last years time – even if only by 30 seconds... Wish me luck!

Above Logo - from the inaugural Eugene Marathon in 2007

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10 Miler

A few pictures I took along the way.

1. I tuck my key under my shoelaces. I know there has to be a better way.
2. I tried out this drink from Odwalla --> “Protein Monster.” I cut it with soya milk because it was too sweet!
3. I see a Ferris wheel in the mall parking lot.
4. On the first lap, there were a lot of runners. I figure they were with some running group – not a race, as they had no race bibs on. A few had CamelBaks on – so I guess they were out for awhile.
5. My little white truck – to take me home!

Thankful For:

1. No rain.
2. Seeing other runners – I run alone.
3. The cheery disposition of the RunRunLive podcast. Thanks Chris
4. The Americano on my way home.
5. My body – for taking me again, on another journey.

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Speedwork Satisfies

This year’s training session has really changed. Last year I adored the long runs! I would collect my thoughts and then settle down into some nice long escapes…
But this year I’m getting high on speedwork. (Or interval training.) I think it’s a combination of variety and the up front challenges.

“Intervals consist of a series efforts followed by active or passive rest usually at a pace faster than a continuous type training run. There are four things that you can alter in an interval training session. They are distance or time, rest time or distance, effort, and the number of repetitions.”

Benefits:

• I look forward to my run.
• Workouts go by F A S T.
• It keeps the boredom monkey away.
• Your will run faster and stronger and feel a better at the end of a race.
• It rejuvenates the body and the mind by clearing out the cobwebs.
• If you need to lose weight – this is better than any diet. (Except fasting.)
• And you can pretend, even if it’s just for a lap, that you’re the fastest runner in the world!

Suggestions:

• Don’t listen to a talking podcast - stick to fast tunes! Or just listen to your own heartbeat.
• Use your Garmin or lap counter on the old watch to keep track of the intervals. It is not fun trying to keep track on your fingers or with an abacus.
• If you can’t get on the track - find a long, quiet neighborhood street. (Always be vigilant for cars – like ones backing out garages.)
• Dress light. Or do what I do, and peel stuff off as you warm up. Watch your gear - I almost had my yellow cap stolen!

P.S. Some runners like to vary the distances in one session - 200m, 400m, 800m, 1200m, 800m, 400m, 200m. Interesting enough, they call it ladders.
P.S. I’ve been running for over 20 years and never tried speedwork until 3 years ago.

Everything you need to know about interval training!
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Make Up Miles

Just looking over past running data and discovered I’ve run about 12 miles LESS than last year. (No excuses!)
For some reason I thought I was covering more miles. This years total = 174 miles
I need to slot in a few extra runs to bump up this total.
Race day is not far off and I soooo want to keep my time of under 2 hrs!
Beautiful run today – daffodils in the sunshine and the smell of fresh cut grass!
Hope you are having a great day too!

Graph from Breaking The Tape

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A Late Breakfast

Wednesday’s 9 miler

I headed out a little later than usual for my run. Primary excuses: it’s only 25f outside and frost covers everything, plus my internal clock insists it’s only 7 AM – not 8. (I miss that hour!)
Diligently packed up my goodies – juice, soya milk, water, a handful of chocolate covered raisins, - cell phone, MP3 player, Garmin , and some cash - then jumped in the little truck.
I like to do my long runs along the river path – it’s perfect for an out and back. But unfortunately, I have to drive to get there... Half-way along I realized I had forgotten my gloves - Luckily I had my black shirt on with extra long sleeves.
I started off a little fast (to stay warm) – then found a steady cruising pace.

Podcasts: Listened to 3 useful podcasts – One had an interview with Jeff Galloway (Love his accent.) Thanks Michael for the tweet. The other had an interview with Jon Gordon "The Energy Bus." Positively uplifting.
And finally a LOST podcast - prophesying – who/what is the statue. Good stuff.

Wildlife: Lots of Canadian geese, a few ducks and crows. Three silvery tailed squirrels – beautiful! And a homeless fellow sitting cross legged on the path...sunning himself.

Highlights: The halfway mark.

EWEB Tower

The only problemo with park and run - is your muscles tend to stiffen up on the drive home. So to palliate this problem I picked up a double shot Americano.
Breakfast time – High noon!

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Figure Eight

Quality of Run: Flat tire
Route: Figure Eight
Total Miles: 4.66
Type of Workout: Compulsory
Feel Good Stretch: Superman
Ku:
raining...
apparently worms
can't swim

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