"Self-confidence is the first requisite to great undertakings." - Samuel Johnson
Of course I celebrate after a race! ...but how many runners celebrate after achievement of a training program? I'm not talking about the silly runs the week prior to a race assuming we can relieve our anxiety. In all actuality, these runs donate criticism towards preparation and second guesses concerning a high minded time of completion. My definition of achieving a training program is accomplishing in its entirety the crowning 'LONG' run ...the final hydration stop, the last energy bean or GU shot, the ultimate mile, the closing song on your ipod, the stumble to the nearest resting place, feeling your heart rate and labored breathing return to normal, a massive smile expanding on your face, turning to your running partner and laughing.
I know the race has yet to be run, but take time to celebrate the miles you have knocked off. Applaud the early morning rises, the late night workouts and turning the lights out early when the clique begs you to stay for, "just one more". You've endured physical pain and mental exhaustion, never quitting through black toenails, blisters, side stitches, chaffing, dehydration, shin splints, pulled EVERYTHING, and suffered from hallucinations and near delirium.
I'm not suggesting you hire a band, throw up a tent and light some torches, yet! I have, however, enjoyed the best pancakes covered with syrup and smothered in peanut butter ( I LOVE peanut butter), shared a box of Nerds candy and several pots of coffee, consumed biggish quantities of chocolate chip cookies while stretched on the lawn, all while talking over "the program" with some of the greatest runners I know.
MyPod:
Edge of a Broken Heart - Vixen
Burning Heart - Survivor
Perfect - PINK
Friday, April 8, 2011
Friday, April 1, 2011
Running With A Cold
"There is an itch in runners." - Arnold Hano
Until last week I was able to boast and talk big about not getting sick during this king size arctic winter. The end of my first training program is quickly approaching and my first race of the term only a few short weeks away. The next time I glorify my health politely remind me, the race has yet to be run. However, with sniffles, achy body and engaging weekend of young nipper animation I laced up, increased my displeasure medication and obeyed the program. I contemplated a bail out of my long run, it was frizzling and gusty in the exterior and I felt miserable. In the back of my mind I knew I could possibly regret this judgement later.
Should I run with a cold? The general rule for runners as far as colds are concerned is that if the cold is above your throat and don't feel you have a fever, then a GENTLE jog should be ok. If the cold is in your throat or chest, then skip the run. Take off the next few days until you are feeling better. For a runner preparing for an endurance race and spending numerous hours training the immune system is compromised by the rise of catecholamines and glucocorticoids. When these levels rise the body is vulnerable to infection, leaving a runner vulnerable to illness and the reason why many marathon runners are cursed with colds.
Long run accomplished. I marched directly upstairs and halted in a steamy high temperature shower ...no ice bath for this trackwomen. I wriggled into my favorite sweats, crawled into bed and nursed a cold for the next 2 weeks. Even if I had taken a week off from training, it would not have taken long at all to be back at my desired level of fitness. I'm back at my training program full strength but mourning the loss of scheduled runs and suffering anxiety for preparation of upcoming race.
Monday, March 21, 2011
Hill Training
"Running hills breaks up your rhythm and forces your muscles to adapt to different stresses. The result? You become a stronger runner." - Eamonn Coughlin
You know you are a runner from North Dakota when you beat it up an overpass, jog back down, repeat and label this 'Hill Training'. Most likely you won't have to concern yourself with a rubbernecker's eagle eye, I've managed to find a desolate mountain not far from my abode. Minus rush-hour traffic, vegetation and herbage, it's a great location that affords high wind speeds allowing the workout to double as strength training.
If you ask a runner their opinion of hill training you will probably get a very specific and fanatical answer. Some runners dislike hill running because it's well, hard. Hill training can be an extremely difficult workout at times but hill running is also extremely effective workout. I've listed a few ways you can benefit from a hill running:
1.) Build Strength - Hill training is a form of resistance training that builds muscle in your quads, hamstrings, calves, and glutes.
2.) Reduced Risk of Injury - You reduce the risk of suffering running-related injuries.
3.) Increase Speed - Same muscles are used for hill training and sprinting, the strength you build will improve speed.
4.) Prevent Training Boredom - We get used to running flat courses, adding hills can change your routine.
5.) Strengthen Upper Body - You are using your arms to pump through an uphill run.
6.) Build Confidence - The more hills you run the less intimidated you are when hills are encounter on the actual race course.
Hill training is like any other kind of workout. Perform hills in intervals using short, moderate and long with both easy and hard pace.
You know you are a runner from North Dakota when you beat it up an overpass, jog back down, repeat and label this 'Hill Training'. Most likely you won't have to concern yourself with a rubbernecker's eagle eye, I've managed to find a desolate mountain not far from my abode. Minus rush-hour traffic, vegetation and herbage, it's a great location that affords high wind speeds allowing the workout to double as strength training.
If you ask a runner their opinion of hill training you will probably get a very specific and fanatical answer. Some runners dislike hill running because it's well, hard. Hill training can be an extremely difficult workout at times but hill running is also extremely effective workout. I've listed a few ways you can benefit from a hill running:
1.) Build Strength - Hill training is a form of resistance training that builds muscle in your quads, hamstrings, calves, and glutes.
2.) Reduced Risk of Injury - You reduce the risk of suffering running-related injuries.
3.) Increase Speed - Same muscles are used for hill training and sprinting, the strength you build will improve speed.
4.) Prevent Training Boredom - We get used to running flat courses, adding hills can change your routine.
5.) Strengthen Upper Body - You are using your arms to pump through an uphill run.
6.) Build Confidence - The more hills you run the less intimidated you are when hills are encounter on the actual race course.
Hill training is like any other kind of workout. Perform hills in intervals using short, moderate and long with both easy and hard pace.
Monday, March 14, 2011
Change = Weight Loss
"When one approach is not working to reach the desired goal, that's not a reason to abandon the goal. Instead, it is time to devise another approach." - Ralph Marston
I'm not typically a women who complains much about the scale or obsesses about their clothing size. I suppose I log more "gym" hours than most adults but consume more than enough calories in a day to balance. Often times during training as weekly mileage increases and intensifies the scale can start to creep up as well, 10 a.m. comes ding donging around and I find myself sending or receiving a message from a training partner about an uncontrollable urge to eat lunch. A few neighborhood runners and I joke frequently that we love to run because we love to eat!
I made a few modifications to my most recent training schedule. (1) altered Cross Training and (2) speedier speed workouts. Diversifying my classic training calender without changing my diet has brought about a weight loss. My attendance at class on cross training days is not real consistent ...life gets in the way. I attempt approximately 2 TurboKick classes a week (high energy, 60 minute cardio session). Typically, I complete 1 speed interval run each week but have pushed myself to run faster and rest less between intervals. My tempo and long runs have remained the same.
Previously, my body was not being challenged to progress, changing even a small part of my routine every 4-6 weeks can make the difference. My body adapted to my workouts, became more efficient, therefor not expanding as many calories per workout session. Weight loss isn't a goal of mine during training but I'm not complaining about the numbers either. If you are wanting to break a plateau, change the type of cardio or intensity of your workout. Don't let your body get use to the exercise, make a dramatic change in your training schedule or try something new.
I'm not typically a women who complains much about the scale or obsesses about their clothing size. I suppose I log more "gym" hours than most adults but consume more than enough calories in a day to balance. Often times during training as weekly mileage increases and intensifies the scale can start to creep up as well, 10 a.m. comes ding donging around and I find myself sending or receiving a message from a training partner about an uncontrollable urge to eat lunch. A few neighborhood runners and I joke frequently that we love to run because we love to eat!
I made a few modifications to my most recent training schedule. (1) altered Cross Training and (2) speedier speed workouts. Diversifying my classic training calender without changing my diet has brought about a weight loss. My attendance at class on cross training days is not real consistent ...life gets in the way. I attempt approximately 2 TurboKick classes a week (high energy, 60 minute cardio session). Typically, I complete 1 speed interval run each week but have pushed myself to run faster and rest less between intervals. My tempo and long runs have remained the same.
Previously, my body was not being challenged to progress, changing even a small part of my routine every 4-6 weeks can make the difference. My body adapted to my workouts, became more efficient, therefor not expanding as many calories per workout session. Weight loss isn't a goal of mine during training but I'm not complaining about the numbers either. If you are wanting to break a plateau, change the type of cardio or intensity of your workout. Don't let your body get use to the exercise, make a dramatic change in your training schedule or try something new.
Monday, March 7, 2011
Run Negatively!
"Keep varying the program. Your body will tell you what to do." - Joan Benoit Samuelson
Negative Splitting, running the second half of your race faster than the first. Give your body a chance to warm-up, gradually build speed, and then use your strong fresh stride to pass as many of those tired runners as you can.
At the beginning of the race you feel strong and excited, standing at the starting line deliberating with fellow runners and galvanized by the pot of coffee you sucked down on the car ride to the event. This fusion of physical strength and emotional excitement tends to make us run faster than we should at the beginning of a race. A starting horn sounds and our bodies shift from neutral to full throttle. Many runners will go out too fast in the beginning and then slow down significantly in the second half of the race.
Learn what your race pace feels like and try to start out 10 to 20 seconds per mile slower than this pace. The large assembly of runners at the beginning can add frustration and desire to sprint ahead. If possible, avoid the grapevine and fancy foot work to locate an adequate location where one might commence a stride.
Gradually build speed. Progressively increase your pace so that you hit your planned pace during the middle miles. Continue to accelerate slightly and finish powerful. Attempt to complete your race at near sprint when crossing the finish line.
Practice negative splits during training. Add a fast finish during a long run completing the last few miles faster than your pace. Conclude the last few minutes of a tempo run faster than pace and/or add a sprint finish to interval runs.
Negative Splitting, running the second half of your race faster than the first. Give your body a chance to warm-up, gradually build speed, and then use your strong fresh stride to pass as many of those tired runners as you can.
At the beginning of the race you feel strong and excited, standing at the starting line deliberating with fellow runners and galvanized by the pot of coffee you sucked down on the car ride to the event. This fusion of physical strength and emotional excitement tends to make us run faster than we should at the beginning of a race. A starting horn sounds and our bodies shift from neutral to full throttle. Many runners will go out too fast in the beginning and then slow down significantly in the second half of the race.
Learn what your race pace feels like and try to start out 10 to 20 seconds per mile slower than this pace. The large assembly of runners at the beginning can add frustration and desire to sprint ahead. If possible, avoid the grapevine and fancy foot work to locate an adequate location where one might commence a stride.
Gradually build speed. Progressively increase your pace so that you hit your planned pace during the middle miles. Continue to accelerate slightly and finish powerful. Attempt to complete your race at near sprint when crossing the finish line.
Practice negative splits during training. Add a fast finish during a long run completing the last few miles faster than your pace. Conclude the last few minutes of a tempo run faster than pace and/or add a sprint finish to interval runs.
Monday, February 28, 2011
Creature of Habit
"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.
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.
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
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