Tag: cardio

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Monday, rest day

Today is Monday, an exercise rest day according to my running plan. It’s a good thing because I need it.

Before the plan, I alternated running, PiYo (“Pilates based yoga”), Pump (weights) and rest. I generally ran two-three days a week, did weights two days a week, one day of PiYo and one day of rest.

Last week I experimented with new things, including basic classical Pilates and a short kettle bell routine. The activities themselves may work with my running program, but I’ll have to be more intentional about planning which activities on which days (and to what degree).  This week proved to be a little much.

I found this guidance on Runner’s World:

LONG RUN
Day Before: Cross-train or total rest
Day After: Cross-train or total rest

SPEEDWORK
Day Before: Cross-train or easy run
Day After: Cross-train, easy run, or total rest

TEMPO RUN OR HILL REPEATS
Day Before: Strength train or easy run
Day After: Strength train or easy run

Natasha Hastings

I have Monday, Wednesday and Friday as non-running days, and thus far my body is pretty firmly committed to Monday (today!) as a total rest day. I’m playing with strength training on Wednesdays, and PiYo on Fridays. For now at least. I’ll see how my body recovers this week.

Later on, I plan to incorporate swimming, and that will be an adventure all its own.

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#Sub60: 8 of 61

Five more miles in the books!

My plan calls for consecutive runs every weekend, with lighter mileage on Saturdays and long runs on Sundays. Yesterday we ran a 2-miler. Today’s long run was 5 miles slow.

Mother Nature provided another great morning for a run, and Blue provided great company. Blue trains for marathons when his schedule permits, but these days he’s kept it short and sweet. It’s been a treat to have him along for a couple of runs while he’s had a little down time.

Today's RunKeeper trophy.
Today’s RunKeeper trophy.

Today I reached/exceeded my initial goal of 50  miles a month. And there’s still one more run on tap for May!

During my running season, I usually start light with 20-30 miles a month and increase the mileage to the 40-50 range. I haven’t calculated this plan’s monthly mileage yet, but this week, I’ve logged 14.

In another week or two, the volume climbs. I think I spotted a 20-mile week sometime in July…

It’s exciting to follow a plan, worrying only about weather interruptions. For years I ran with fibroids, which sidelined me a few days each month.

In 2015 in particular, I’d pretty much have to rest 6-7 days in a row, in addition to my standard rest days each week. Last November, after a lengthy decision-making process, I had a hysterectomy.

It’s freeing to run unencumbered now.

I’m curious to see how my body responds to the increased cardio, and I’ll be doing what I can to minimize injuries and stay strong, yet flexible in the coming weeks.

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#Sub60: 7 of 61

Today was an easy 2. Except it wasn’t exactly easy for me.

I invited Blue to run with me this morning, and because we live farther than 2 miles from the running trailhead, it made more sense to just run from home. In three years of running in this area, I’ve only “run from home” twice. Sidewalks are scattered here and there, while traffic and hills run rampant. Since I run for fun, and dodging cars while trekking uphill isn’t, I tend to avoid “running from home.”

That said, I knew it was only two miles, and Mother Nature provided a perfect spring morning for the occasion. We had a shaky start because I wanted to try Blue’s hydration belt/waist pack. I’ve worn it twice before, and both times slipped out of place. Irritating! But looking ahead to much longer runs this summer, I know I have to get a real water plan in place. I wanted to try the belt once more (on a short run) to rule out user error.

After a quick trial, I found it lacking, and Blue tried again, securing it lower and tighter. Then off we went.

Almost.

6:47 a.m.
6:47 a.m.

Truth is, I felt nervous! I knew I’d have my usual trouble getting to the right pace initially, and now I’d have to contend with hills, too. We walked a few feet to clear my jitters, and *then* off we went.

The first quarter mile or so was about as tough as I thought it would be. And the uphill, sidewalk-deficient next half mile was, too. Soon, however, I locked into the comfortable 11:15-11:30 pace.

After a mile, we turned around and made the quick trip back home in plenty of time to catch the sunrise.

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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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#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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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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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.

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Beyond the usual

My usual run is four miles at a steady pace.

Sometimes I do a faster three, or a slower five or six, but on a typical day, it’s four – two out and back. I strive for negative splits, each mile faster than the last. But I haven’t focused on overall pace in ages.

In the past couple of months, I’ve added some interval training. So some days I do my steady four and others it’s sprint work, or longer faster bouts, with periods of low intensity to recover. I selected a fat burning plan, rather than one for speed building. That said, it’s reasonable to expect speed gains when you put your newly optimized lungs and legs to the test.

Monica Hargrove being badass.

I haven’t done that.

On my four-milers, I take it easy on purpose. I warm up the first mile, and lock into a comfortable stride for the next three.

But last night I reflected on that.

I’m stronger and more flexible than I’ve been in years. Yet here I am, still doing these slowish/easy runs. I can go faster like I used to. I think I’ll try…

This morning I arrived at the greenway in the same state of mind. Walking toward the start I thought, Every run can’t be conversation pace. And off I went. I wasn’t after a tempo run, but I was going for a push.

My first mile was faster than usual, but still within range for my warm up pace. I locked into a zone and began to kick things up a notch.

Mile two, faster.  In fact, nearly 40 seconds faster than my usual pace for mile two.

Mile three is where I usually slow things down. Typically, I have to concentrate to maintain my pace. If I don’t run negative splits, it’s usually because of the mile three bust. But I kept pushing, and when I heard the Garmin chirp, I’d dropped another 30 seconds. I’d run a minute faster than my usual mile three pace.

By mile four, I decided to take breathers. I pushed the pace but stopped the clock when I needed to rest. That said, I dropped another 50 seconds from the previous split, still a minute faster than my usual pace for mile four.

I felt great! For one, I accomplished what I set out to do. And two, a strong workout feels great when you’re up to it.

Now I’ve got my work cut out for me… I have a new target pace for non-stop runs. Because every run can’t be conversation pace.