This weekend I told my dad I wanted to run 4 half marathons next year.
These seemed like an odd statement to make since I'm not all that impressed with my training right now. It's not going poorly, really, but it's nothing to yap about either. Although, my attitude may be being negatively effected by other life stressors.
I only missed one run last week. I needed an extra rest day, i was TIRED. It worked out well, because I got in an awesome speedy run last friday, slightly unexpected, but still a great run. And then my long run on sunday was nice too. It was a bit slower that I would've liked, but my super lazy, stressed out self did not want to go to the store this weekend and get GU. So I made it an entire 8 miles, in an hour and a half, without taking in any cals, or bonking. When my dad was training for his marathons earlier in life (before energy gels and stuff like that) he just used water. all runs, just water. 20 freaking mile training runs, with water. That's insane to me. But, he did it - as did tons of other people.
After my long run I had to drive an hour to help move my sister in to college. I stretched and foam rolled and refueled and work recovery socks all day. but that night I actually had to get up out of bed and stretch and foam roll bc my legs were so tight. Not the most ideal situation, but it happens. I wasn't sore the next day! woo!
This week is a slight cutback week with a timed 10k on Sunday. I'm hoping for a pace around 10:35, which is close to my last 10k race pace back in... april? When was that race? It was cold, that's all I remember.
Speaking of cold - how about this cooler weather? Finally! I'm already looking forward to when I have to put the bed spread back on! yay fall!
Wednesday, August 24, 2011
Wednesday, August 17, 2011
Training Plan
Ok, a billion years ago I promised to post about my training plan. So, now i'm following through, even if i'm on week 5. This has given me enough time to say I like this plan so far. I'm using the Hal Higdon Intermediate Half Marathon plan. It looks like this:
I modified it a little bit because I really like having more of a taper week before my last half, so I basically added in another week, just before the race, where the LR is only 6 miles.
The biggest difference between this and my last plan is mileage. The last training cycle I think my peak week had about 22-23 miles. Last week I was already at 19. I REALLY felt it on monday - I was beat. In addition, work is still super stressful, and shows no signs of letting up. So on top of being physically exhausted, I've got a million things running through my mind at night and have had trouble falling asleep.
Yesterday I opted to do my run in the afternoon. Monday's are generally pretty stressful at work so I figured I'd do an afternoon run to blow of steam. That was the right decision. I thought it would negatively effect my performance on speed work today, but it did not! I don't know where the energy came from but I was ripping through my 400s. Negative splits (starting at about 2:13/interval and ending at about 2:08) and I felt strong all the way through, which was awesome.
Love when it all comes together!!
I promise I will soon get back to posting more regularly. :)
Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
| 1 | Stretch & Strengthen | 3 m run | 5 x 400 5-K pace | 3 m run + strength | Rest | 3 m run | 5 m run |
| 2 | Stretch & Strengthen | 3 m run | 30 min tempo | 3 m run + strength | Rest | 3 m pace | 6 m run |
| 3 | Stretch & Strengthen | 3.5 m run | 6 x 400 5-K pace | 3 m run + strength | Rest | Rest | 5-K Race |
| 4 | Stretch & Strengthen | 3.5 m run | 35 min tempo | 3 m run + strength | Rest | 3 m run | 7 m run |
| 5 | Stretch & Strengthen | 4 m run | 7 x 400 5-K pace | 3 m run + strength | Rest | 3 m pace | 8 m run |
| 6 | Stretch & Strengthen | 4 m run | 40 min tempo | 3 m run + strength | Rest or easy run | Rest | 10-K Race |
| 7 | Stretch & Strengthen | 4.5 m run | 8 x 400 5-K pace | 3 m run + strength | Rest | 4 m pace | 9 m run |
| 8 | Stretch & Strengthen | 4.5 m run | 40 min tempo | 3 m run + strength | Rest | 5 m pace | 10 m run |
| 9 | Stretch & Strengthen | 5 m run | 9 x 400 5-K pace | 3 m run + strength | Rest or easy run | Rest | 15-K Race |
| 10 | Stretch & Strengthen | 5 m run | 45 min tempo | 3 m run + strength | Rest | 5 m pace | 11 m run |
| 11 | Stretch & Strengthen | 5 m run | 10 x 400 5-K pace | 3 m run + strength | Rest | 3 m pace | 12 m run |
| 12 | Stretch & Strengthen | 4 m run | 30 min tempo | 2 m run | Rest | Rest | Half Marathon |
I modified it a little bit because I really like having more of a taper week before my last half, so I basically added in another week, just before the race, where the LR is only 6 miles.
The biggest difference between this and my last plan is mileage. The last training cycle I think my peak week had about 22-23 miles. Last week I was already at 19. I REALLY felt it on monday - I was beat. In addition, work is still super stressful, and shows no signs of letting up. So on top of being physically exhausted, I've got a million things running through my mind at night and have had trouble falling asleep.
Yesterday I opted to do my run in the afternoon. Monday's are generally pretty stressful at work so I figured I'd do an afternoon run to blow of steam. That was the right decision. I thought it would negatively effect my performance on speed work today, but it did not! I don't know where the energy came from but I was ripping through my 400s. Negative splits (starting at about 2:13/interval and ending at about 2:08) and I felt strong all the way through, which was awesome.
Love when it all comes together!!
I promise I will soon get back to posting more regularly. :)
Wednesday, August 10, 2011
Newbie Chronicles: Volume 3: Dealing with Information Overload
It recently occurred to me that “the newbie chronicles” is actually a column posted by RW. Whoops. I suppose one day, if I ever receive more than 30hits daily on this blog, I’ll probably receive a cease & desist order from RW. Then I’ll change all the titles. No hard feelings, mmk?
Since I joined the blog community I’ve been on information overload. I won’t date this overload to when I began running, because I was underloaded then (is that a word? I don’t think so.) When I began running-ish (2008), my dad got me to Fleet Feet straight away for proper running shoes. But that was about it. I didn’t do any research at all and was riddled with pain, injury, and lack of inspiration.
Once I found blogger, things changed. I was totally inspired by some awesome runner blogs, and learned sooo sooo much. Too much.
I was just a newb, back in August 2010, when I really finally geared up for a race. And I began reading blogs around the holidays. I was just trying to make it past my 10k barrier, and these people are talking about tempo runs, thresholds, intervals, age groups, MGP, etc etc. I had to do additional research just to understand half the words in some of these posts/articles.
I am super self conscious and self critical. Also pretty mean, to myself…
Right away I dug in with the “omg I’m not doing this right” “omg I’m never going to be fast” “how could I have been so stupid” “you’ll never be good at this, Jennifer.” Blah blah blah.
Then I finished my first half marathon.
Yes, in my training the first time I did do some tempo, progression, and interval workouts (after I learned what they are). I liked this because at the beginning of my training I was on the treadmill a lot due to an extended winter and a lack of property owner accountability in shoveling sidewalks in this dreadful city. So the various workouts kept me interested while I was on the treadmill for most runs. However, throughout that first training cycle, I still thought “I wasn’t doing it right.”
Well, I ran 13.1 miles, and finished the race, so I was obviously doing something right.
When people start out running, it is SO easy to be overwhelmed by all the information. There’s so much out there, and so much that other people are doing. I’m not saying that beginners shouldn’t research and read and absorb as much as they can, but you have to keep perspective. I’m new to this. Getting out there every day and putting one foot in front of the other is good enough, when you’re just starting out. YES, reading about slowly increasing your mileage, getting proper shoes (and socks) is super important. Finding a way to prevent chafing, and reading about how to take in the appropriate amount of calories and fluids on long runs is also important. But don’t loose sight of reality. I wasn’t trying to BQ here, I just wanted to finish a half marathon.
I came across an article from active.com on consistency. It really put things back in perspective for me. It was from the point of view of a coach for triathletes. I am not a triathlete, or really, even an athlete (see: volume 1). But this article talks about the importance of long term training consistency. “It can take at least a year and a half of consistent training to become race fit.” says the article. I’m making an assumption that this is in reference to people who already consider themselves in shape, which would not be me. With all this being said, I’ve only had “consistent” training since Feb of 2011!!! Hardly enough time to build a solid racing base.
So, its time for me to lay off the information overload guilt-trip and have some perspective as to where I really fit in to the whole running game. This isn’t me making an excuse, it’s a realization that I’m at a starting point. Getting to where all information makes me feel like I should be is going to take time, hard work, and patience. I’m no Olympian, but that doesn’t mean I’m going to stop reading Kara Goucher’s blog, or admiring other awesome, speedy, strong runners!
The lesson learned here is information overload is best reconciled with a reality check.
Since I joined the blog community I’ve been on information overload. I won’t date this overload to when I began running, because I was underloaded then (is that a word? I don’t think so.) When I began running-ish (2008), my dad got me to Fleet Feet straight away for proper running shoes. But that was about it. I didn’t do any research at all and was riddled with pain, injury, and lack of inspiration.
Once I found blogger, things changed. I was totally inspired by some awesome runner blogs, and learned sooo sooo much. Too much.
I was just a newb, back in August 2010, when I really finally geared up for a race. And I began reading blogs around the holidays. I was just trying to make it past my 10k barrier, and these people are talking about tempo runs, thresholds, intervals, age groups, MGP, etc etc. I had to do additional research just to understand half the words in some of these posts/articles.
I am super self conscious and self critical. Also pretty mean, to myself…
Right away I dug in with the “omg I’m not doing this right” “omg I’m never going to be fast” “how could I have been so stupid” “you’ll never be good at this, Jennifer.” Blah blah blah.
Then I finished my first half marathon.
Yes, in my training the first time I did do some tempo, progression, and interval workouts (after I learned what they are). I liked this because at the beginning of my training I was on the treadmill a lot due to an extended winter and a lack of property owner accountability in shoveling sidewalks in this dreadful city. So the various workouts kept me interested while I was on the treadmill for most runs. However, throughout that first training cycle, I still thought “I wasn’t doing it right.”
Well, I ran 13.1 miles, and finished the race, so I was obviously doing something right.
When people start out running, it is SO easy to be overwhelmed by all the information. There’s so much out there, and so much that other people are doing. I’m not saying that beginners shouldn’t research and read and absorb as much as they can, but you have to keep perspective. I’m new to this. Getting out there every day and putting one foot in front of the other is good enough, when you’re just starting out. YES, reading about slowly increasing your mileage, getting proper shoes (and socks) is super important. Finding a way to prevent chafing, and reading about how to take in the appropriate amount of calories and fluids on long runs is also important. But don’t loose sight of reality. I wasn’t trying to BQ here, I just wanted to finish a half marathon.
I came across an article from active.com on consistency. It really put things back in perspective for me. It was from the point of view of a coach for triathletes. I am not a triathlete, or really, even an athlete (see: volume 1). But this article talks about the importance of long term training consistency. “It can take at least a year and a half of consistent training to become race fit.” says the article. I’m making an assumption that this is in reference to people who already consider themselves in shape, which would not be me. With all this being said, I’ve only had “consistent” training since Feb of 2011!!! Hardly enough time to build a solid racing base.
So, its time for me to lay off the information overload guilt-trip and have some perspective as to where I really fit in to the whole running game. This isn’t me making an excuse, it’s a realization that I’m at a starting point. Getting to where all information makes me feel like I should be is going to take time, hard work, and patience. I’m no Olympian, but that doesn’t mean I’m going to stop reading Kara Goucher’s blog, or admiring other awesome, speedy, strong runners!
The lesson learned here is information overload is best reconciled with a reality check.
Tuesday, August 9, 2011
Not a Diet, but a Lifestyle Change
Sorry bloggy-land. I've been MIA. I was away all weekend and then things with work have been so nuts that the last thing I want to do when I come home at night is get on a computer.
All in all, training has been going all right. I did a hot hot hot run in brooklyn on saturday, and a good, cool run this morning. Nothing too exciting. I've got a tempo run in the morning, and I'm getting a bit nervous because my last tempo was a disaster. But, I'm trying to keep a positive outlook.
In other news, the next level of this lifestyle transformation. This year I've already trained for and ran one half marathon, and I'm training for my second, which is in 9 weeks (eeeek). However, I've not lost a single pound. wah. I have many a pound to loose. The problem is eating. My diet isn't the worst in the world, or the worst that it's ever been. But, clearly some serious overhaul is needed.
The problem, I've finally come to terms with, is I eat my stress (and my PMS). Irritation seems to be "alleviated" by munching away on whatever. It's not really alleviated though, I'm still irritated/stressed/frustrated. So the goal here over the next several weeks, is to try to recognize, actively, when I'm doing this, and do something else - go for a walk, lift some weights, read a book, or (novel idea) figure out what's really irritating me and how to solve it.
A lot of my ongoing stress is job related. For a year and a half my job has been in constant threat of ending due to economy/funding issues. I was even laid off for a hot second in april. Our contract ends in December and is contingent on a vote by a union membership that I'm not part of. Stressful. So, when i'm really worried about the job situation, instead of reaching for a rather unhealthy snack, I'm gonna hit up some job sites, or work on my resume, etc. Alternatives.
On the other end of things, I'm going to surround myself with healthy options. And not allow myself to make pit stops for crap. This will not only benefit my waistline, but my bottom line as well.
Any suggestions on heathy meals or snacks? Lunch and afternoon snack are my weak points. I just kind of phased out dessert after dinner some time ago - only occasionally will I have a late night snack.
All in all, training has been going all right. I did a hot hot hot run in brooklyn on saturday, and a good, cool run this morning. Nothing too exciting. I've got a tempo run in the morning, and I'm getting a bit nervous because my last tempo was a disaster. But, I'm trying to keep a positive outlook.
In other news, the next level of this lifestyle transformation. This year I've already trained for and ran one half marathon, and I'm training for my second, which is in 9 weeks (eeeek). However, I've not lost a single pound. wah. I have many a pound to loose. The problem is eating. My diet isn't the worst in the world, or the worst that it's ever been. But, clearly some serious overhaul is needed.
The problem, I've finally come to terms with, is I eat my stress (and my PMS). Irritation seems to be "alleviated" by munching away on whatever. It's not really alleviated though, I'm still irritated/stressed/frustrated. So the goal here over the next several weeks, is to try to recognize, actively, when I'm doing this, and do something else - go for a walk, lift some weights, read a book, or (novel idea) figure out what's really irritating me and how to solve it.
A lot of my ongoing stress is job related. For a year and a half my job has been in constant threat of ending due to economy/funding issues. I was even laid off for a hot second in april. Our contract ends in December and is contingent on a vote by a union membership that I'm not part of. Stressful. So, when i'm really worried about the job situation, instead of reaching for a rather unhealthy snack, I'm gonna hit up some job sites, or work on my resume, etc. Alternatives.
On the other end of things, I'm going to surround myself with healthy options. And not allow myself to make pit stops for crap. This will not only benefit my waistline, but my bottom line as well.
Any suggestions on heathy meals or snacks? Lunch and afternoon snack are my weak points. I just kind of phased out dessert after dinner some time ago - only occasionally will I have a late night snack.
Wednesday, August 3, 2011
Speed Work Wednesday
Wednesdays are speed work on my training plan (which I promised to post more about and haven't yet, sorry. I will, I promise, I hope). Anyway, the weeks alternate between 400meter repeats and tempo runs. This week was 6x400. I do my speed work on the treadmill because, well, I'm scurred to go to the track. Lame excuse? totally. But! on the TM I keep a consistent pace for the whole 400, whereas on the track I know I'd let myself slack on the pushing. I should; however, go to the track and do a few 400s to at least see where I "really" stand.
I did each 400 today at 6.9 on the TM. That's a 2:10 400, six times. WOO! In January I was running my fast interval for 400s (or less) at like a 6.2 on the TM. Now I run tempos and mile repeats at/around that pace. IMPROVEMENT! intervals 4 and 5 were the hardest. I don't know why the last 400 on the TM always seems to go by the fastest. I double check my math as I'm counting down those last 100ths of a mile. But my math is always right the first time (weird). I'm not complaining. I like when they go by fast!
I was super pleased with my speed work. I left the gym with my super sweat on, and a positive attitude for the day. I came home to foam roll and stretch and Toby (roomie's dog, if you're new here) decided he wanted to stretch with me. He rocks at up and down dog - whoda thunk? haha. Then I got out the foam roller, set myself up, put all my weight on those knots in my ITB and held back the tears. Toby reached into his toy box, pulled out this stuffed John Deere squeek toy bone, laid it on the floor next to me, and put his paw on top of it - mimicking my foam rolling. It was hilarious. I wish I'd been able to get a picture. That dog rocks. (he's not always that smart though, don't be TOO impressed).
This weekend I'm headed to NYC/LI to visit some of my favorite peeps. My plan actually calls for a rest day friday and saturday and a 5k race sunday. Well, I don't have a race on sunday. So, I figured I would just run a timed 5K Sunday evening after I got back. My NYC friends always have tons of fun stuff planned to do when I come down there. So I was crossing my fingers I wouldn't be too beat to get in at least 3 solid, speedy miles (even though I secretly wanted a long run). Then, yesterday I get this text:
"Do you need to fit a run in, bc you can Saturday AM... we have nothing planned"
Um hi! awesome friends! thank you for accommodating my training into our social plan! yay! So now i'll get to get a med-long run in in Brooklyn! so excited! Running somewhere new should be fun :) I'm aiming for only like 5ish miles because we have a lot planned for that afternoon/evening and those city people walk EVERYwhere....
Happy Hump Day! :)
I did each 400 today at 6.9 on the TM. That's a 2:10 400, six times. WOO! In January I was running my fast interval for 400s (or less) at like a 6.2 on the TM. Now I run tempos and mile repeats at/around that pace. IMPROVEMENT! intervals 4 and 5 were the hardest. I don't know why the last 400 on the TM always seems to go by the fastest. I double check my math as I'm counting down those last 100ths of a mile. But my math is always right the first time (weird). I'm not complaining. I like when they go by fast!
I was super pleased with my speed work. I left the gym with my super sweat on, and a positive attitude for the day. I came home to foam roll and stretch and Toby (roomie's dog, if you're new here) decided he wanted to stretch with me. He rocks at up and down dog - whoda thunk? haha. Then I got out the foam roller, set myself up, put all my weight on those knots in my ITB and held back the tears. Toby reached into his toy box, pulled out this stuffed John Deere squeek toy bone, laid it on the floor next to me, and put his paw on top of it - mimicking my foam rolling. It was hilarious. I wish I'd been able to get a picture. That dog rocks. (he's not always that smart though, don't be TOO impressed).
This weekend I'm headed to NYC/LI to visit some of my favorite peeps. My plan actually calls for a rest day friday and saturday and a 5k race sunday. Well, I don't have a race on sunday. So, I figured I would just run a timed 5K Sunday evening after I got back. My NYC friends always have tons of fun stuff planned to do when I come down there. So I was crossing my fingers I wouldn't be too beat to get in at least 3 solid, speedy miles (even though I secretly wanted a long run). Then, yesterday I get this text:
"Do you need to fit a run in, bc you can Saturday AM... we have nothing planned"
Um hi! awesome friends! thank you for accommodating my training into our social plan! yay! So now i'll get to get a med-long run in in Brooklyn! so excited! Running somewhere new should be fun :) I'm aiming for only like 5ish miles because we have a lot planned for that afternoon/evening and those city people walk EVERYwhere....
Happy Hump Day! :)
Sunday, July 31, 2011
What I love the most about running
First – I’d like to thank all of you that commented on yesterday’s post about the cats! The shelter did a great job during feline fest! The final count of the weekend isn’t in yet, but we were very realistically hoping to reach 100 cat adoptions for the weekend! 
_______________________________________________________________________
While I’m running, I have a tendency to think mostly about what I'm doing. On longer runs there is some soul searching, but mostly I’m trying to pay attention to my legs, stomach, core, and breathing. Or battling this constant stuffiness I seem to have – which is seriously impeding my ability to breath normally on runs. Annoying.
But, what I love most about running, even the not-so-great runs, is the way I feel after. The endorphins get flowing, I’ve rehydrated a bit, stretched, logged my run on daily mile. When I stand again …
I feel strong
I feel powerful
I feel healthy
I feel happy
I feel inspired
I feel worthwhile
I feel productive
I feel confident
I feel better than I would’ve if I slept through the morning
I feel better than I would’ve laying around hung over
I feel purged
I get in the shower and wash away the salt, the sweat, and any lingering negativity. I begin the day with a strong sense of self, a peace of mind, a calm sturdy poise.
THAT’s why I love running.
_______________________________________________________________________
While I’m running, I have a tendency to think mostly about what I'm doing. On longer runs there is some soul searching, but mostly I’m trying to pay attention to my legs, stomach, core, and breathing. Or battling this constant stuffiness I seem to have – which is seriously impeding my ability to breath normally on runs. Annoying.
But, what I love most about running, even the not-so-great runs, is the way I feel after. The endorphins get flowing, I’ve rehydrated a bit, stretched, logged my run on daily mile. When I stand again …
I feel strong
I feel powerful
I feel healthy
I feel happy
I feel inspired
I feel worthwhile
I feel productive
I feel confident
I feel better than I would’ve if I slept through the morning
I feel better than I would’ve laying around hung over
I feel purged
I get in the shower and wash away the salt, the sweat, and any lingering negativity. I begin the day with a strong sense of self, a peace of mind, a calm sturdy poise.
THAT’s why I love running.
Saturday, July 30, 2011
Evening Runs
I am generally a morning runner. It just works better for me. I don’t like running on a lot of food, and lots of random foods (not all of which I’ve figured out yet) bother my stomach. So the safest bet of not having random stomach pains, or worse, is to run in the morning. It also helps to get my mornings off to a good start. Endorphins ftw!!
However, I also really love sleep. And this week, my sleep has been WEIRD! Usually I have trouble sleeping – falling asleep, staying asleep etc. This week was the other end of the spectrum. I was sleeping like the dead! I fell asleep with the TV on one night – and slept straight through till the alarm. I didn’t even wake up due to an obnoxiously loud commercial! Anyway, this dead sleep caused me to sleep through some morning runs.
So I did them in the evening. Both after really long days. But, the runs went all right. The first night run (Thursday night) was a bit too late though. I started out at 845, I don’t really have any nighttime running clothes, and it was DARK.
Today’s run was at 6ish. I had a long day of volunteering at the animal shelter – it’s our annual feline fest. I had to be there at 8 (even earlier than when I go to work during the week!) So I didn’t make it out to run before.
I had really low expectations for the run this evening. I did not hydrate or fuel properly throughout the day. The staff at the shelter did not seem to share my work ethic (or really any) so I was running around like a chicken with my head cut off trying to prep the floor to open at 10. And then once it did open, 12 cats were adopted within the first hour. Holy busy. And the day continued like that. So I didn’t take in the water I needed to, and the run was happening in a stiff 88 degree evening. ouch.
The plan called for 3 miles at goal pace (10:20 for me). I told myself that getting the miles in was the most important thing, so to just run them at a decently comfortable pace – I was expecting like 10:45 or worse. I started off up a hill, and got warmed up. And then, before I knew it, I was cruising along much faster than I’d planned. I thought about telling myself to pull back, but why? So I pushed, on trying to maintain the same effort. I was super happy to end with 3 miles at an average pace of 10:14. One of my best outdoor runs in a while!
this was a big confidence booster. As I looked back through my daily mile log this week and last, my posts seem pretty positive, and my times looked good. However, I’ve been left with a lingering feeling of pessimism. So tonight’s run was a nice bump!
Now I’ve got to plan tomorrow’s 6 miler, which I’ll probably be doing in the early morning.
Also, I never thought I’d say this,but after 8 hours of cat volunteering, I’m pretty sick of other cats. I’m cool with chilling just with my dinah for a little while. And for anyone wondering – 35 cats were adopted today! NICE!
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