As an “adult-onset” competitive runner (to borrow Salty’s phrase), I am admittedly a newbie in regard to the best use of interval running to achieve specific adaptations leading to performance gains. Every coach has their favorite interval workouts, and the intricacies of each involve targeting specific physiologic effects I am only just starting to understand. However, I recently completed USA Track & Field Level One Coaching School, and the introduction to coaching “The Endurance Events” lecture at least started to clarify some things about interval training for me, which I will now share with you. Read more >>
Well, another two weeks have come and gone, and I’m still trotting along for five miles at a time at an easy pace. I know I should be grateful that I still get to run at all, but I’m struggling to be content with just 25 miles a week. I’m working with a physical therapist to try to fix what’s wrong with my right hip (suspect that the TFL has a lot to do with it), and he is taking a pretty conservative, long-term approach to getting me back to full training mode. I still have two more weeks (at least!) of low mileage and no speed before we can consider ramping anything up. So the training logs might be a bit boring for the next month.
Ultimately, I want to be strong and healthy in April when it’s time to race Boston. But I have to admit I had my heart set on racing at least one 10k and one more 5k this summer/ fall. Nearly all of the races in Alaska take place in the summer, with the exception of a handful of races in September and early October. I had hoped to be at peak fitness going into the fall so I could bust out a few new PRs. I also wanted to squeeze in one more marathon before Boston. But none of that is going to happen. And it’s not the end of the world.
So I’m taking a cue from Pollyanna and playing “the glad game.” There’s much to be glad about too, as this break in training has yield several benefits:
- I was able to host my good friends for some extended Alaskan visits without the pressure of maintaining high mileage. It was nice to have the freedom to just hang out and not worry about a demanding training schedule.
- When my running was put on hold, it opened up some opportunities for me to cheer for my kids. My son raced the 10k I had originally planned on running, and floored me with his tenacity and grit. We definitely have a shared love of the finish line! And with all these easy runs, I’ve been able to bring my son or daughter along with me for a mile or two. Even my 7 year old is catching a bit of the running fever, and just finished her first 2k without stopping to walk!
- I am more focused than ever on the strength side of running. I tended to skip the strength and stretching when pressed for time during high mileage weeks, and have neglected cross training for far too long. With less running, that means more time for strength training and some much needed cross training.
- I better appreciate the “privilege” of racing, suffering and running my guts out. I even find myself wishing I could do a tempo run! Crazy, right? But I’ve realized (now that I can’t do it) how much I love working hard at running and seeing those results on the clock.
So, rather than bore you with a two week long list of “easy 5 miles, no watch”, how about I just share a few of my favorite photos from the past two weeks? And hopefully within a few more weeks I’ll have something more exciting to report and be back to hating tempos in no time!
Well, I hoped this would be the week I’d get the sub-18 5k off my back, but not yet. I’m hardly disappointed, though, because the rest of the week (running and otherwise) went very well and I’m feeling energized about my goals and plans.
Monday: 3.5 miles/30:53 in the morning, 7.5 miles/1:05:30 after work.
Tuesday: 8.6 miles/1:01:50 including 7 miles at marathon pace-ish. Averaged 6:44.
Wednesday: 7.6 miles/1:04:20. Legs were hardly tired from Tuesday’s effort, but my gut was upset. After a few restroom breaks, I cut this run short. I did do 6x strides (3 uphill, 3 flat).
Thursday: 9.8 miles/1:25:20. Back to feeling good!
Friday: 6 miles/52:20 and 3.5 miles/31:16 late in the evening. Felt great for both these runs — but forgot to do strides to prep for Saturday’s race. Oh well.
Saturday: 6.7 miles including 5k race in 18:31. Patrick pushed Jaby in the stroller and finished in 32 minutes! Wow! Planned to do more miles, but got caught up in chatting with friends. No regrets! I really need to do that more often, in fact.
Sunday: 20 miles/3:03:25. I hadn’t run 20 miles since my last marathon training season back in fall 2011. I do not usually love long runs , but I ended up loving this one! Ran the first few miles solo, then met up with Liz and we chatted our way through another 10+ easily. Originally I’d planned on doing 18, but I felt so good at that point that I decided to try for 20 — and even dropped a 6:50 final mile on the trails. I attribute a lot of the success on this run to the encouragement of friends and the positive atmosphere at Saturday’s race and, of course, having a fab running buddy for a lot of it.
Total: 73.2 miles
I am a runner. It defines me. Whether I’m kicking my training plan’s butt or in a running rut, I’m still a runner. So when it comes to my body, I am more into what it does than how it looks.
Even so, from time to time when I step on the scale I still critically examine my muffin top in the mirror, and go to drastic measures (like skipping dessert) once in a while if I feel like my physical form is “slipping.” I struggled with body image as a youngster because I was somewhat stocky, but I started cross country in high school and through running discovered my body could take on a shape other than round. Except for a brief period of time while I was in an unhealthy relationship and had to hear about how fat I was (it’s amazing what we let others convince us of when we are young and naive!), I’ve never thought I had a real problem with body image.
But then I heard my 13 year old daughter call herself fat. Read more >>
This week I started working with a new running coach, and I am so excited about it. A couple weeks ago, I contacted the head coach of a competitive women’s team I’m interested in joining, and I met with her on Thursday. I will eventually join her team, but am going to work with her individually for a while first. We connected very well right from the start of our meeting, which was just talking over my background, goals, etc., and we have our first workout planned for next week.
Also this week was a fun team event for Moms Run Strong, the Level Renner 10K. I assembled a terrific group of women to run on my team and we had a blast, with a good strong showing: I came in 1st overall female Master, one of my teammates placed 2nd in her age group (F30-39, a very competitive age group in this race), and another team member placed third overall female Master. Our two other teammates both clocked personal bests for the distance and placed 1st and 2nd in the F40-49 age group. It was a gorgeous day and a feel-good, local event, so all in all a tremendous experience.
As far as my training goes, here’s how things went:
Monday: Tempo Run/Track. Warm-up: 2 miles easy. Leg swings, 2*buttkicks, heel kicks, high knees, b-skips, carioca, long skips, bounding. 4*strides. Workout: 2 miles @7-7:05 (14:02), 5 min rest, 8*200m (all 39-41 sec) w 90 sec rest between intervals. Cool-down: 5 min easy, stretch.
Tuesday: A.M. Easy run. 3 miles easy, stretch. P.M. Session with strength coach. 30 min bodywork, dynamic warm-up. 3*plyo circuit: single-legged hurdle hops, med ball oblique tosses. 3*Circuit 1: cable lifts, single-legged deadlifts, TRX rows. 3* Circuit 2: Split squats with kettle bell, cable chops, farmers carries with kettle bell bottoms up hold.
Wednesday: Easy run. 60 min easy on treadmill, stretch.
Thursday: Rest/self-care and meeting with new coach.
Friday: Easy run. 20 min easy, 4*strides, core routine, hip mobility routine.
Saturday: Easy run. Warm-up: 2 miles easy. 2*buttkicks, heel kicks, a-skips, b-skips, gas pedals, heel walks, carioca. 4*strides. Workout: 1.5 miles easy, 6*8 sec hills sprints (grass). Cool-down: 6 min easy, stretch.
Sunday: Level Renner 10K. 48:43 (7:50 pace), 1st overall female Master.
This week has been a super exciting one! We welcomed our little niece, Cameron Eliza Lindamood, on Tuesday! Family has been in town and there have been lots of hospital visits (My sister had to stay a few extra days. She had a c-section since the little babe decided to be breech!). Besides one big spill on Thursday’s run complete with big old cuts and scrapes that look really sexy when I wear shorts and tank tops, it’s been a pretty solid week for this momma, all things considered!
Monday 8.11 – 3 miles in the pouring rain…felt like a kid again.
Tuesday 8.12 – 5.5 miles
Wednesday 8.13- 4 miles & 1 hour of sunset yoga
Thursday – 8.14 – 6 miles and a big fall! It was too dark for my own good at 5 a.m. Does anyone wear a headlamp? Recommendations?
Friday – 8.15 – 3 miles with Otto!
Saturday – 8.16 – 3 miles
Sunday 8. 17 – 5 miles
Lemongrass touched on the mind-boggling frustration that we runners commonly put on a few if we’re marathon training. We know it’s stressful, but be careful with how you manage it, and make sure you’re fueling your body with all the nutrients it needs!
Right on Lemongrass’ heels came Ginkgo, with an enlightening post on orthorexia. As it turns out, disordered eating comes in more shapes and sizes than we thought, and it’s important to be able to step back when you’re focusing on weight management and make sure…hey, check it out…and make sure you’re fueling your body with all the nutrients it needs!
We also had a great Training Basics post about heat acclimatization from Mint, some chick told the story of her first marathon finish and Mint came back to us with a Friday 5 to send her three young half-marathon trainees off to their first race with a bang! (Good luck, boys!)
Weight management seemed to be the heavy topic of the week though (sorry, couldn’t resist), and our commenter of the week dove right into the discussion in a way that resonated universally with the Salty Bloggers.
Who is this insightful runner?
Tomorrow, my oldest son and two of his friends are running their first half marathon, the Madison Mini Marathon.
Admittedly, I am about as geeked out about this as you can possibly imagine. These boys have trained for 14 weeks for this race. They ran short, long, easy, hard, hills, heat, cool temps. They met up to run and navigated their way through camps and family vacations. They are ready and are fully planning to rip it up on Saturday.
Before they run, I want to share 5 reasons why running / training / coaching these kids to 13.1 has been awesome: Read more >>
Hey Salty Runners!
Recently the folks at Pro-Form (the treadmill company) contacted us and asked us to share an infographic of theirs with you. We get a lot of requests for sponsored posts and turn most of them away because we think their products aren’t relevant to you, our audience, or because they don’t want us to tell you they’re sponsored (what are they hiding?). So why are we running Pro-Form’s content in spite of not receiving any financial compensation?
Because it’s good! Take a look:
The week started out about the same as the week before – still tired and felt pretty terrible at the track. But I began to suspect things were beginning to turn around when during my baby tempo workout my paces were faster and easier feeling than I expected them to be and I made it through 15 miles at 7:41 pace feeling better than I have on a long run in weeks. Probably not a coincidence that at that point I had been taking a liquid iron supplement (ferrous sulfate) for a week (I started with a low dose chelated iron liquid which probably wasn’t enough to make much of a difference. Then I found some higher dose pills that I took for a week as I waited for my high dose liquid iron to come in.)
When I got home from the long run, I noticed Saturday’s mail on the counter and in it were my latest test results. Much to my relief everything major was normal, but the one thing that wasn’t … [drum roll] … vitamin D! Here it is the end of summer and my vitamin D levels are 24, which puts me in the insufficient category (deficient is less than 20). Normal is 30 – 80, but as I’m discovering about many of these things, normal doesn’t necessarily mean optimal especially for athletes seeking a high-functioning body. Many people do not feel tip-top until their vitamin D is at least 50. So that’s what I’m shooting for!
But as I mentioned, the fact that it is so low now in the summer is concerning to me. We mostly get vitamin D from sun exposure, so our levels go up and down with the seasons. It peaks in late summer and then drops off again through the winter. I am scared to know what my levels were at the end of last winter! Scary! I am guessing I have been low on vitamin D for a long time, probably while I was pregnant this last time and then never got my levels up much from there. I’m wondering if my iron issues are related.
In any event, along with the liquid iron, I am now taking vitamin D (D3) supplements and hoping for a little improvement in the weather so I can go out and get the real thing. I expect to feel markedly better within 8 weeks or so, but have an open mind.
In the meantime, I’m trying to keep in touch with the bit of fitness I have without digging myself into an over-training hole as I recover.
Mon: 6 miles on the elliptical. Tired, so couldn’t get out of bed to run before the kids got up, but not in the mood to treadmill it.
Tue: a.m easy 3 on the mill while daughter was in dance class. p.m. 8 with track. Workout was 6-10 x 1000 at 3:56 with 90 rest. I made it through 2 in 3:54 and then did 400 of the next before bailing (legs were heavy and not recovered). Then jumped in for another and ran 3:54. Skipped the next one. And did one last one in 3:56.
Wed: off. Sick kids and tired.
Thu: Got up early and got in 5.5.
Fri: 8 with baby tempo: 1 mile tempo/.5 easy x 3. Ran 6:47, 6:37, 6:32.
Sat: off. Slept in and spent time with the family.
Sun: 15 at 7:41 on the towpath with Kelsi and Saffron.
I’m happy to have completed my second straight 70 mile week feeling strong! I’m a little disappointed I wasn’t able to complete more quality miles this week (especially during Saturday’s long run), but I’m reminding myself that it’s better to be slightly undertrained and healthy than flirt with exhaustion at this point. Ten weeks to the Columbus Marathon!
Monday: 7.1 miles/1:02 in the morning, 3.5/31:33 after work.
Tuesday: 8.1 miles/1:06:35 in the evening. Did my first-ever stroller mile and it was tougher on my upper body than I expected! I think there’s a learning curve here. Handed the stroller off to Patrick to walk with JB and then finished my run. 6x strides.
Wednesday: 10 miles/1:20:37. Patrick bought me a new Garmin! I might have been a little overexcited to use it, as I clocked several miles sub-8. Felt good though! 5x strides.
Thursday: 3.2 miles/30:10 in the morning, 5.2 miles/46:00 after work. Unusually poor sleep last night. JB still doesn’t sleep through the night and I’m okay with a couple feeding sessions, but getting up 3 times is excessive!
Friday: 9.2 miles with Liz! Tested out a pair of Hokas in the last mile+ and was pleasantly surprised.
Saturday: 16 miles. Ran the first 9+ with Liz, and then split off to do some uptempo work. I failed to read the directions for my new Garmin, so I was fumbling to set it to the correct screen and went out way too hard! I settled for 15 minutes averaging 6:20 pace.
Sunday: 8.5 miles/1:09. Ran home from lunch out with the family.
Total: 70.8 miles
Chances are you’ve heard of Anorexia nervosa. Bulimia nervosa. Binge Eating Disorder. Maybe even EDNOS (Eating Disorder Not Otherwise Specified). Long-distance runners have some tendencies to flirt with eating disordered behaviors; after all, we’re somewhat obsessed with health, nutrition and exercising. That’s all fine and dandy, unless it’s taken too far.
For some, our personalities and obsessive running habits enter into the dark side, leading toward full-fledged, diagnosable mental illnesses. I should know, having battled one throughout my twenties and still struggling to stay in recovery. Before I started the recovery process, I had never heard of orthorexia, which is a version of ED that takes healthy eating habits to an extreme. With so many runners following strict diets from gluten-free to vegan and paleo, we at Salty Running thought it would be wise to shed some light on the topic! Read more >>
Most runners loathe running in the heat. Don’t even talk to us about humidity. It sucks. We hate it. We do everything we can do avoid it. With very few exceptions, the only runners I know who enjoy the heat are short distance runners (5k and under). Above that distance, most of us cringe (and complain excessively) when we see a weather forecast with warm summer temps and thick summer humidity.
No doubt that is because the heat and humidity does (with few exceptions) dramatically affect our performance. When it is warm and humid, our heart rates spike and our paces plummet. It is harder to cool down and our hearts have to work overtime to keep even an easy pace. Nice easy runs suddenly become more challenging. Long runs can become downright demoralizing. Even worse, running in the heat and humidity takes a lot more out of you, so it is harder to fully recover and prepare for the next day’s effort.
The obvious solution to this problem is to run very early in the morning, to run late at night, or to hit the treadmill in the a/c. But should we avoid it? Read more >>
Back to marathon training as planned! Three weeks to the NCTM. I accidentally assigned myself and my husband next weeks tempo instead of this weeks, which made it easier for me to do the workouts for sure coming off the 50 mile night last weekend because it was a 3 mile tempo as opposed to 5.Whoops. The track workout went surprisingly well and I was actually excited to run this week so maybe I am coming out of my funk finally.
Monday and Tuesday – Rest
Wednesday – 1.5 mile warm up, 3 miles at tempo effort, 1.5 mile cool down. Just ran the 3 miles hard on the towpath, no watch.
Thursday – 30 minutes easy
Friday – 2 mile warm up, strides and drills, 6*800 with 90 second rests, 1 mile cool down (3:25, 3:19, 3:15, 3:14, 3:12, 3:05)
Saturday – Rest (18 holes of cart golf and house cleaning took priority over cycling)
Sunday – 13 miles, started with 6 easy paved then picked up the effort and hit the trails
13 miles easy bike ride playing sherpa to my husband on his long run in the afternoon
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