"Motivation is what gets you started. Habit is what keeps you going." - Jim Ryun
I am one who is extremely use to my own habits and I do not function (run) well with out performing them. Creature of Habit ...at least when it comes to my long run, it's my most important component when training for a marathon.
Hydration - I know I should. I struggle more in the morning, coffee cup in one hand and a diet coke in the other. 24 hours prior I fast pitch the caffeine and throw back a tasteless liquid.
Carbohydrates - Increasing gradually during training, about 60% of my diet is carbs. Most runner's will notice their "Appetite for Destruction" as weekly mileage rises. When Friday evening comes to town, my family is typically dining on spaghetti.
Rest Day - Just from isometrics, not from mom responsibilities. The day before my long run is characteristically one without workout activity.
Sleep - YES, PLEASE! I know 8 hours is recommended but consecutively? I aim for this goal the evening prior to racing the distance.
A morning run works best in my schedule. Most races are ran in the first part of the day and like many we are buzzing around to various activities throughout the weekend. After rising and before I dress, I'm careful to apply all areas predispositioned to chaffing with body glide. While sucking down my second cup of coffee, I prepare breakfast ....1000 mg of ibuprofen and a side of toast (2 slices w/ peanut butter). I carefully stock my pockets with GU and Beans and secure my ipod.
Monday, February 28, 2011
Friday, February 18, 2011
Obstacle Course or Outdoor Run
"It felt like spring time on this February morning ..."
Obstacle course or outdoor run? Tip toe, tip toe ... and one large leap over the Red River on 3rd and 3rd, a zig past a pot hole, a zag through a slush filled tire track, a splat through a muddle, and after many blocks of bobbing and weaving I found solid pavement under my feet. I contemplated a circle back to slip zip-locks over my favorite running shoes, I was finally able to convince myself that brown mud stains add to the exquisiteness of my recently purchased hot pink treads. Like many runners I was feeling the necessity for sunshine on my exposed features, fresh air accelerating through my lungs and the sound of lower extremities vibrating on the street.
When you run outdoors, you are moving over ever-changing terrain. The incline and slant of the ground is always changing. The running surface itself could change frequently. You might notice you are moving from gravel, to concrete, to asphalt ...and sometimes in February, sliding in the mud and swimming through an intersection.
Preparation ... snow and ice keep many of us locked on the treadmill, and the treadmill allows us to ignore our crazy weather. However, since you are running on the same terrain and in the same condition every time your body is not being forced to work harder or use different muscles. Ah, North Dakota weather ...what I know for sure is that the climate will not be controlled on race day. If your goal is an outdoor race the treadmill is not where you want to do the majority of your running. Outdoor runs will force your body to work different leg muscles and the weather will provide resistance training helping to improve stamina and endurance. The treadmill CAN provide a great advantage when completing speed work, as it will help maintain your pace and stride. Time possible and weather permitting I aim to complete my weekly long runs outdoors and tempo and speed workouts concluded on the treadmill.
One guarantee ...If I select shorts attire on race day, it WILL snow. Looking back, I don't know that I have ever thought, "WOW, optimal weather conditions on race day!". I hope many of you were able to enjoy an outdoor run during a most unfavorable winter for marathon training.
"The will to win is worthless if you don't have the will to prepare." - Thane Yost
Obstacle course or outdoor run? Tip toe, tip toe ... and one large leap over the Red River on 3rd and 3rd, a zig past a pot hole, a zag through a slush filled tire track, a splat through a muddle, and after many blocks of bobbing and weaving I found solid pavement under my feet. I contemplated a circle back to slip zip-locks over my favorite running shoes, I was finally able to convince myself that brown mud stains add to the exquisiteness of my recently purchased hot pink treads. Like many runners I was feeling the necessity for sunshine on my exposed features, fresh air accelerating through my lungs and the sound of lower extremities vibrating on the street.
When you run outdoors, you are moving over ever-changing terrain. The incline and slant of the ground is always changing. The running surface itself could change frequently. You might notice you are moving from gravel, to concrete, to asphalt ...and sometimes in February, sliding in the mud and swimming through an intersection.
Preparation ... snow and ice keep many of us locked on the treadmill, and the treadmill allows us to ignore our crazy weather. However, since you are running on the same terrain and in the same condition every time your body is not being forced to work harder or use different muscles. Ah, North Dakota weather ...what I know for sure is that the climate will not be controlled on race day. If your goal is an outdoor race the treadmill is not where you want to do the majority of your running. Outdoor runs will force your body to work different leg muscles and the weather will provide resistance training helping to improve stamina and endurance. The treadmill CAN provide a great advantage when completing speed work, as it will help maintain your pace and stride. Time possible and weather permitting I aim to complete my weekly long runs outdoors and tempo and speed workouts concluded on the treadmill.
One guarantee ...If I select shorts attire on race day, it WILL snow. Looking back, I don't know that I have ever thought, "WOW, optimal weather conditions on race day!". I hope many of you were able to enjoy an outdoor run during a most unfavorable winter for marathon training.
"The will to win is worthless if you don't have the will to prepare." - Thane Yost
Monday, February 7, 2011
Training Programs
"Be clear about your goal but be flexible about the process of achieving it." - Brian Tracy
After my first "official" week of training, I think I am officially exhausted. I wish I could pat my back and proclaim that it was from a great number of miles, multiplicity of cross training, flexibility workouts, and intense bodybuilding. However, many of you are of acquaintance and I won't make a liar out of myself.
I was prepared for a big inception on Sunday morning (insert drum roll) .... a printed training program on the refrigerator AND tacked to my bulletin board at work. Honestly, I've had my program selected for many weeks, I often contemplate it and anticipate the weeks ahead. After electing a few races for the forthcoming spring I was ready to lace up. So, when my life becomes predictable, monotonous or routine I will be following Hal Higdon's Half Marathon Training Program: Intermediate for St.Cloud's Earth Day Run in April and Scheel's Fargo Marathon in May. However, this week's series of events forced a modification to the great running curriculum and it went something like this:
Sunday - Run 7 miles - Penciled in TurboKick, erased after aquatics with my little fish for roughly 2 hours and a behemothic appetite for pizza.
Monday - Cross Training/TurboKick - http://www.facebook.com/Turbo.Kick.Kim
Tuesday - Penciled in Easy 4 mile a.m. Run. Erased, Youngling had optics of the dark side at the time of 2 a.m. Press snooze. Reconfigure ..... (p.m.) Cross Training/TurboKick.
Wednesday - Penciled in Weight Training and Speed Intervals - Erased, Bantling below par and roused for most of the evening = mommy no slumber. NO RECONFIGURATION
Thursday - Penciled in Easy 4 mile a.m. Run. Erased, night dos with no sleepy. Littlest child still out of sorts. Reconfigure .....(p.m.) Weight Training and Speed Intervals.
Friday - REST
Saturday - Early a.m. 5 mile Run/Core - ACHIEVED
Select your race/distance, find a training program, commit to the training, and complete your goal. Be sensible but not underachieving. Training programs keep us motivated and on track. Everyone needs a framework to follow in the form of a training program, I need a program that allows me the flexibility to train around the rest of my life and my personal commitments. I habitually train a few weeks ahead of program, that way I can adjust my running around my life.
After my first "official" week of training, I think I am officially exhausted. I wish I could pat my back and proclaim that it was from a great number of miles, multiplicity of cross training, flexibility workouts, and intense bodybuilding. However, many of you are of acquaintance and I won't make a liar out of myself.
I was prepared for a big inception on Sunday morning (insert drum roll) .... a printed training program on the refrigerator AND tacked to my bulletin board at work. Honestly, I've had my program selected for many weeks, I often contemplate it and anticipate the weeks ahead. After electing a few races for the forthcoming spring I was ready to lace up. So, when my life becomes predictable, monotonous or routine I will be following Hal Higdon's Half Marathon Training Program: Intermediate for St.Cloud's Earth Day Run in April and Scheel's Fargo Marathon in May. However, this week's series of events forced a modification to the great running curriculum and it went something like this:
Sunday - Run 7 miles - Penciled in TurboKick, erased after aquatics with my little fish for roughly 2 hours and a behemothic appetite for pizza.
Monday - Cross Training/TurboKick - http://www.facebook.com/Turbo.Kick.Kim
Tuesday - Penciled in Easy 4 mile a.m. Run. Erased, Youngling had optics of the dark side at the time of 2 a.m. Press snooze. Reconfigure ..... (p.m.) Cross Training/TurboKick.
Wednesday - Penciled in Weight Training and Speed Intervals - Erased, Bantling below par and roused for most of the evening = mommy no slumber. NO RECONFIGURATION
Thursday - Penciled in Easy 4 mile a.m. Run. Erased, night dos with no sleepy. Littlest child still out of sorts. Reconfigure .....(p.m.) Weight Training and Speed Intervals.
Friday - REST
Saturday - Early a.m. 5 mile Run/Core - ACHIEVED
Select your race/distance, find a training program, commit to the training, and complete your goal. Be sensible but not underachieving. Training programs keep us motivated and on track. Everyone needs a framework to follow in the form of a training program, I need a program that allows me the flexibility to train around the rest of my life and my personal commitments. I habitually train a few weeks ahead of program, that way I can adjust my running around my life.
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