RLRF WORKS!

I just wanted to share a quick post that the Run Less Run Faster plan is working!   Today I did my 20 miler at a 8:19 pace.  Granted I did get tired at the end and I blame this partially to my walking around too much yesterday but the majority of my miles were around 8:10.  I am pretty happy about this because now I really know that a 3:30-3:40 marathon is within my reach!!

I made Scott take a picture of me right after.  Don't make fun,  I know I look like I was a walking glass of limeade :)  I also wore my compression socks today because it was cool outside so I knew I wouldn't get too hot.

Also another exciting thing happened on my run this morning.  I ran past Nate Appleman from Chopped All-Stars!  The cool thing is that he is in this month's Runner's World Mag.  I was tempted to yell out "Hey I just saw you in Runner's World!" but I didn't. I resisted :)  But the girl who he was running with had on the same limeade shorts as me!

Hope you had a great run today if you were out! Have a great weekend!

XX
Sarah

The Essentials

So I slept in on Monday which meant it was way to hot to head to the track so I did P90X Legs and Back instead.  All was good except I knew my legs would be sore the next day for my track workout.  Oh well....

So yesterday morning I headed to the track to do my Run Less training plan.
The Breakdown
10 min warm up
1200m @5:10, actual 5:14 (slow start, I blame it on my sore legs :))
1000m @4:16, actual 4:15
800 m @3:23, actual 3:24 (dang a second off)
600m @ 2:31, actual 2:30
400m @1:39, actual 1:35
15 min cool down

I would walk 200m in between intervals.
Overall I was tired and a little sore but determined to knock it out!

Nothing better than taking some airborn to avoid any summer colds!

Now down to my essentials for summer...

I made a kind of new salad yesterday that was so good.

Mixed greens with spinach

Black Beans

Corn

Avocado

Crushed up tortilla chips (just a few)

Fried Egg

Salsa

Mix it all together with Salt and Pepper = so good!

Something else I cannot live without is sparkling water.  I don't drink any soda so water can become very boring.  I have gotten to the point that I could drink club soda aka sparkling water all day long! It just tastes so good and refreshing.

Last but definitely not the least is my Runner's World mag that I got in the mail yesterday!! Woot! Woot!! This one looks like it is going to be a good one.  Guess I know what I will be reading for the next couple of days.  The new Fall Shoe Buyer's Guide is in it, I still haven't found my perfect need for speed track shoes and so excited to read the guide.  I did a quick flip through and the New Balance 1400s seem to be exactly what I am looking for.  Think I will head to the store this weekend to try them on :)

Today : Tracy Anderson
Thursday: 7 mile Tempo with 5 miles @8:05
Friday: P90X Arms maybe?
Saturday: 17 miles @8:55

What are your essentials for summer?

XX
Sarah

Runner's World and getting ready for the 10k

Hope you guys had a great long weekend.  I really enjoyed it.  It was nice and hot and somewhat relaxing.  Tuesday on the other hand was slow moving.  I was feeling sluggish and tired.  I like to have the free day (Monday) but then when it's time to get back to work it almost seems harder than having a regular weekend.  Something came in the mail to brighten my evening!  Runner's World!!  I know what I will be doing tonight...

Over the weekend I think I ate 16 Handles 3 times.  It is just so good and the best treat that whenever I am in the city with Scott we can't seem to pass it up.

 

On the 4th we spent the morning with Scott's family at the park.  It was so much fun.  They are moving to Texas soon and we are so sad to see them go.  I keep trying to get my sisters to move out here but have had no luck yet.

On to the daily grind...

My 10k race is this Saturday so I have been skipping through the Run Less Run Faster 10k training plan.  I had 2 weeks to prep where as the training plan is 16 weeks.  I am really doing this run to see where my fitness level is before my marathon training begins.  Last week  I did the week 16 training and today I skipped all the way to week 2.  So this was Monday's workout.

10-20 min warm up with 3 x 1600 mile repeats with 1:00 RI then 10 min cool down.

This is how it went down.  No I did not do all 3 miles.  I was debating on if I was going to do another workout which was only 2 x1600s with 1 x 800 so because I never really made up my mind I just ended up stopping early in my last mile.  Has that ever happened to you?  I was supposed to run the mile repeats at 6:59, I didn't quite get there.  Split 4 and Split 7.  I also changed it and walked 200 instead of 1 min rest.  I wanted to rest longer.  My last mile repeat was Split 10 and you can see that I just pooped out at .80.  So I was almost there but feeling super sluggish.

I was tired from the get go, it was super hot and humid and I was dripping before I even got to the track.  I am really hoping Saturday will not be as humid.

I am doing a tempo run Wednesday(today) then yoga and tracy Thursday and rest Friday before the race.

I guess what I am most curious about is in the Run Less book it gives a chart that will help you determine whether or not your PR time can be achieved, if you are using the book to get faster how do you judge in the beginning what you can and cannot do.  I know confusing right, so IF I can run a 1:45 half then I should be able to run my PR goal but that is why I am training.  I shouldn't be able to run that now I would think.  I am supposed to work up to running that so then I get confused on where to really start.  Does any of this make sense??

Anyways we will see how the race goes.  I will race Saturday and then one week off before the real training begins!

So any thoughts about where to start?


Also do you guys eat any Gu's before or during a 10k?  I usually don't but thought maybe I would give it a whirl this time.

XX
Sarah

Long Slow Run

I am always wondering how fast I should be going for my long slow runs during my training.  I found this short video clip on Runner's World by Bart Yasso.  It is short and to the point.  Very helpful!

Dipsea

 Have you guys heard of the Dipsea race out in California??  Well a few months back I read about it in my Runner's World magazine.  It looks crazy awesome and it is super, duper hard to get into.  I found photos on there site and you can find more HERE.  The race is really difficult and challenging and if you finish in the top 35 you get the infamous black t-shirt. 


Needless to say I believe that my sisters and I will be on a conquest to get into this race!!

Dark Chocolate Anyone??

I must say that Dark Chocolate is a total staple in my house.  Everyone in my house will eat it!  Well I do have one 9 year old who isn't on the bandwagon yet, but we are all working on her.  I will always give my kids dark chocolate over regular milk chocolate on a regular basis.  It is so much better for you.  Since Valentines day is right around the corner, maybe we should all try to switch our chocolate to dark and who knows.. maybe we will like it.  There was a great article on Runners World about it as well... check it out.

Speed

Why do we do speed work? So we can get faster. It is that simple.

When I started running I didn't do speed work. I felt like it was a major accomplishment for me to get my rear out that door and come home without stopping! But then once I started to get into better shape I wanted to become faster. So that is when I started reading up on what makes a fast runner fast. I came to learn that there are several different things we can control and several things we can't. If you want more detailed information about what makes a person fast click here.

I have decided that although all of that information is very helpful and interesting what it boils down to is an individuals desire to get faster. If a person is truly dedicated to becoming a faster runner then they will become one. Depending on all kinds of different factors doing speed work does make you faster. For some it can shave minutes and for others seconds, but regardless you are faster.

Something that I find comforting about running is that someone will always be faster then you. That may sound backwards, but really it helps. You can throw your ego out the door and really focus on what will make you better as an individual and grow from there. (One of my running coaches told us that). Doing speed work allows you to slowly set small goals for yourself. Small goals you can reach and be proud of! That is right, you did it.

So I challenge all that if they want to become faster, feel stronger and get in even better shape to incorporate speed into their weekly running workouts. Every run should have a purpose and there is always room for growth. Examples of speed workouts that you can incorporate can be found at Runners World. You can also go to the book store and there are several books on speed that can help you find a plan that will work for you.

My friend Adrienne found this video and posted it on our Ragnar blog last year. Whenever I am feeling like I need a pick me up I watch this video and it inspires me to go out and give it more and become better. Keep it up People. It is worth it.