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Conversation, concentration

I’m supposed to complete quite a few of my training workouts at conversation pace – slow enough to talk to a friend. I wondered about the importance of running slowly so much of the time, especially when your overall goal is to train your body for speed and endurance.

I tend to take longer runs (5+ miles) slower, but, in general I run a moderate pace. For me that’s too fast to tell a story mid-stride, but slow enough to notice my surroundings and make an occasional quick joke.

Here’s what I found about conversation pace:

Running at conversational pace (also called base running), has lots of benefits, including: helps create a more efficient running style; helps your muscles to learn to burn fat more efficiently, receive and process oxygen better, and deal better with lactic acid; trains your heart and lungs to become more efficient at absorbing, delivering, and utilizing oxygen.

All of those things sound important to me! Another writer emphasized the fat burning efficiency, and the fact that building a strong base is the key to faster, longer running.  She even shared some interesting research about avoiding the moderate pace I usually run.

Laughing during conversation pace.
Laughing during conversation pace.

I love the way I feel on the longer, slower runs. The energy builds throughout the run, and by the end I feel so vibrant. But my uninformed approach was to run a moderate pace, especially on my shorter runs – nearly every run.

I’m curious to see how more conversation pace running will impact my overall ability to burn fat and run strong.

How about you? Do you run slow enough to hold a conversation, or do you go a bit faster?

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Last day and next steps

Today is Friday!

It’s also the last day of school here. I know folks in other parts of the country still have a long way to go, but we get out the Friday before Memorial Day and return in early August.

I accomplished a few things this week – not as many as I wanted, but plenty that were important. Next week will be interesting with the kids and their new summer schedule. With that in mind, I’m going to challenge myself to have clear goals and make steady efforts toward them. I have a few projects in progress I want to finish within the next six weeks.

In the next day or so I plan to block off some time to schedule and chunk my projects so I can make it happen!

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#Sub60: 6 of 61

Today I ran 4 miles at conversation pace. This was workout number 6 of 61 in my sub 60 10k training program.

Officially, my first training run was workout number 4 – also a 4 mile run.

For the past couple of years, I’ve run 3 days most weeks. Sometimes more and rarely less. Prior to that, with a different life schedule and on flatter land, I ran 4 days. I’d been planning to modify my workout schedule to add a fourth day, so this was an upside to the program.

I gave myself credit for workouts 1 and 2, as my standard running schedule mirrored those pretty well. I “skipped” workout 3 as that was the day I discovered the plan and it was too late at night by then. So Sunday was my first opportunity to run, and it was the mileage I would’ve run anyway.

Tuesday I ran 3 miles plus strides. That’s 3 miles at conversation pace, ending with cycles of 20 second sprits and 2 minutes of recovery (repeated 3 times).

Queen Harrison

That brings us to today’s 4-miler.

This program requires quite a few runs at conversation pace, which is what it sounds like – the speed at which you can hold a conversation with another person.

The actual pace varies by your level of fitness, but the program defines it as 11:15-11:30/mile. When I’m really talking throughout my run, my conversation pace is a little slower. When I’m running solo and pretending to talk to someone, this range is pretty much my pace. But on a typical day, my 4 mile runs are faster overall. That’s what made today’s run somewhat difficult.

At the beginning, it took me a few minutes to speed up to that pace, but once I was warm, I wanted to go faster. It took some concentration Tuesday and today to maintain a slow enough pace. It’s an interesting challenge.

Blue ran elsewhere this morning, but he surprised me by showing up on my last half mile. He took a few pictures, and I noticed a few things about my form. Food for thought as I get faster.

Next run: Saturday, 2 miles slow.

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Running Buddha

A funny thing happened yesterday. While searching for the image to accompany my blog, I suddenly felt “some kind of way.” I’m not sure what that phrase really means (ha), but I felt excitement and a sort of recognition, seeking and finding yet another runner. Not just runners… I’ve been seeking and finding elite track athletes. Women who spend hours a week training their bodies to be efficient and fast. Side note: they’re all fine, too.  Yassss!

Mikele Barber

The feeling surprised me because although I was sprinter in high school, I didn’t really enjoy the work that went into it.

As a kid, I loved racing classmates and neighbors. Sprinting felt like flying, and I could count on being first or really close. But running varsity track wasn’t exactly fun. It was okay to run hills and stairs, jump boxes, pull tires and the like. Yet when it came to the conditioning runs, either long distance or endless sprint repeaters, I hated them.

I avoided running for years after high school because I had such unpleasant memories of conditioning. Occasional school yard races with my elementary students or fellow teachers? Sure. Distance running or any type of training? Hell no.

So I’ve found it surprising to come to running on my own terms and enjoy it. There’s much to love about it including the sights, smells and fresh air outdoors, and the overall feeling of accomplishment and fitness after a strong run. I can set personal goals and work toward them sans stress.

Me, finishing Tuesday's "3 miles and strides."
Me, finishing Tuesday’s “3 miles and strides.”

But this feeling yesterday, this connection or bond with women who work at running was certainly new.  And it fits with my current feelings and approaches to things, so I’m going with it.

During many of my runs, I learn lessons, and sometimes I share them here. Whether I blog about it or not, I’m always growing while running. When I’m absorbing lessons while running, I always think Running Buddha.

With all of this in mind, I plan to document my journey to a sub 60 10k. From the mental and physical discipline, to the workout specifics and rationale, and everything in between. I’m about one week in to a 16-week program, so join me!

Blogs about running lessons will be categorized Running Buddha. Blogs about the program, Sub 60 10k.

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7, 8, 9…

In 2014, I began a running plan via my RunKeeper app. It’s a fat burning plan, and alternates intervals with steady runs to increase your fitness level. The app features several such plans for goals like run a 5k (3.1 miles), run a 5k in less than 30 minutes, and so on. Although I don’t enter races, I run 5ks and a rare 10k (6.2 miles), as part of a regular exercise regimen.

While perusing the plans back then, I noticed a 7-mile training run included to build endurance for a 5k. At that point I was a consistent 4-mile runner and 7 miles seemed daunting. It was a little too far outside my comfort zone, and after all, I was just a casual runner. The goal and the fear intrigued me, though. I filed it in the back of my mind to target later and stuck to the simpler fat burning plan.

Fast forward to 2016. One day, more or less due to happenstance than planning, I ran 7 miles! And then I did it again on purpose which was actually harder to do! After 7, the new uncomfortable, too-far-out-there goal I secretly filed away was 10. One day, I’ll run 10 miles. (I have zero or less than zero interest in training for a half or whole marathon, by the way, so don’t get any ideas). Anywho, 10 gives me the same jitters 7 did a couple of years ago, and I had no plans to hit it soon.

Sanya Richards-Ross

This weekend, I signed up for a new training plan via RunKeeper. Based on my current fitness and mental readiness for challenge, I selected a sub 60min 10k. This means running just over 6.2 miles in under an hour. It’s definitely doable, but unlike past running ventures, it will take actual training, rather than casual effort.

Before signing up, I skimmed the plan and noticed an 8-mile run in the mix. I felt the familiar tension, but brushed it off because of the two 7s under my belt. I locked in the plan and completed my first run (4 miles) on Sunday.

But today, while looking at the run calendar to confirm date of said 8-mile run, I blinked, observing there was much more in the offing. This 16-week plan starts off comfortably, but quickly ramps up to regular long runs – something I’ve never done with any consistency. There are two 7-milers on tap, and after a few weeks, not one but two 8-milers, two 9-milers, and shock of all shocks, yes a 10-miler.

I said it was time for a challenge. Wow. Here it is.

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Setbacks and setups

A wise person once said,

A setback is just a setup for a comeback.

Now, I didn’t really have a setback, and I’m not looking to come back from (or to) anything. But I heard this phrase in my head as I got myself in gear late this evening.

Today was sort of a bust as far as productivity goes. Because of my work schedule, my Mondays are usually pretty streamlined and predictable. But because I didn’t set myself up for success last night, I paid for it in lost opportunities.

I’m up later than I’d like to be, but I am syncing my Garmin to be ready for my run tomorrow. After that, I’ll mix my endurance formula and lay out my running gear. There are a couple more things I need to do to get my projects ready to hit full stride first thing, and then it’s off to sleep for early rising (4:45am).

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One step. 10k.

Today I began a 10k training program.

I started on Day 3, as I’d already completed the equivalent of the first two days on my regular regimen. I ran my standard distance – 4 miles – so it was an easy entry.

IMG_8426My distance running has been primarily self-taught/self-guided until now. I’ve been comfortable, and now that I’m fully settled into my new life, I’m ready to break boundaries.

I want to prove to myself that I can set and accomplish goals with consistency and commitment. These ingredients are sometimes lacking in my creative endeavors, and the combination of structure, challenge and discipline will reap benefits in the weeks and months to come.

Today’s run was to be conversation pace, defined on this plan as 11:15-11:30 minutes per mile. I nailed it at 11:20 average pace, but it was interesting to note that my conversation pace was more like concentration pace. Because I usually go much slower at the beginning and much faster at the end, I constantly checked my pace to make sure I was on target. I made mid-course adjustments the whole run to make sure I remained on track. I had to remain focused to keep pace.

The plan is a sub 60 10k. That means my goal is to run just over six miles in just under an hour. This is a doable stretch for me. Although I’m confident I can be successful, I know it will take more effort than I’ve given in the past. Normally I run just for fun. Now I’m running for excellence. I don’t plan to enter an actual race, but I do plan to run faster, and longer and increase my overall fitness.

Today I took a step, and won. My next run is set for Tuesday…

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One…

I’m late to the party, but last night I saw Creed.

For those unfamiliar, it’s the classic Rocky story, remade for a new generation. Sylvester Stallone reprises his iconic character as a reluctant trainer and “Unc” to Adonis “Donnie Johnson” Creed.

The name’s the thing, and in this story, Donnie tries to make his own, rather than live in the shadow of his father, the boxing champion, Apollo Creed.

Rocky encourages Donnie on his hero’s journey, and leaves him with a boxer’s version of my favored approach to life. It’s good encouragement in the ring and out:

One step. One punch. One round at a time.

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One task

Today I am thinking of fear. Feeling it. Working through it. Understanding it. Appreciating it as a teacher.

Fear, in certain degrees, can feel like a happy excitement. Stomach tingling, breath quickening. I felt that fear today. It comes when I have doubts about something I want to do, and I can see the beginning of paralysis. Self-sabotage. I haven’t given into Resistance yet, but I have the sudden urge to talk myself out of… progress.

But for now it’s just a tingle. It’s commentary about the relative location of me and my comfort zone.

A New Year’s Eve declaration.

Any time fear is my muse, I ponder the word fearless. I explored this a few years ago, and I have come to understand THAT being fearless is not really being without fear, but about lessening fear’s influence.

If giving into fear means remaining silent or standing still, then being fearless means speaking up or moving, despite the fear. The fear is still present, but it does not defeat you.

Fearlessness is about the steps you take when it feels safer, more comfortable, to stay put.

I’m working on a small project. For many reasons, it inspires fear. Will it be good enough? Will it come out as I expect? Will it have the impact I desire?

Will it…?

Will it…?

Will it…?

If fear wins, I’ll soon make up reasons to work on something else entirely.

If I am fearless, tomorrow I will complete one more task; bring it one step closer to completion.

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In progress

Ajee’ Wilson

Today I ran another 4 miler. I don’t generally run two days in a row, but rain is forecast for tomorrow, so I had to get it in.

I had modest goals – namely maintaining yesterday’s performance with the addition of a slightly faster warm up mile.

To my surprise and delight, I crushed it.

I pushed the warm up mile and was progressively faster on all miles thereafter. I even dropped my average pace by 30 seconds.  That’s pretty shocking, and in truth, I hit my target. As in, what I expected to be doing after a couple of weeks of effort.

Next steps? Keeping this up long term, and not just as a quick trick a couple of days here and there. I’m still taking breathers on mile four, so I’ll also plan to build endurance for speedier runs.

I’m excited to see my mind and body work together to create an outcome. This is one of the things I most appreciate about running. It shows me I can visualize and enact things in the real world.

Now to apply this to projects in progress…

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Read about Ajee’ at the 2014 Penn Relays here.