18 Miles and the Roller Derby =)

These last few weekends have been great! Last weekend was Les Miserables and then my friend surprised me this weekend with tickets to the Roller Derby.  There is nothing quite like spending the evening watching HoJ Simpson take down Leigh Vem Bruised. =) 

Amber and I with CICI before it started.

Fun Fact: In Denver alone there are 109 Full Member Leagues and 53 Apprentice Leagues. It is Roller Derby Madness around here. I love it!

Now down to serious RLRF business.  First, another shout out to Sarah who ran her 20 miles at an 8:19 pace! That is very awesome and very inspiring.  Also, I ran my 18 this past Saturday at an overall pace of 8:44. This was according to my garmin which always seems to be a little faster then most so I would imagine I came in a little slower then that. But non the less I took the first 13 miles real easy hanging around a 9 minute mile or so and then picked it up and ran around 8:15's or so to finish the run. It was a good reminder to me that if you start easy you can finish strong.  I hope to do something similar in my marathon this December but I guess we will see how it all goes!

This weeks workouts.

Monday: Total Conditioning
Tuesday: Speed 2x1200's and then 4x800's with 2 minute recovery
Wednesday: Bike 15-20 miles easy
Thursday: Tempo 1 Mile easy with 5 Miles at pace
Friday: Total Conditioning
Saturday: 20 miler (Let's hope I don't bonk this time around.... my last 20 didn't go so well.)

Has anyone else been to see the Roller Derby?
-I hope to go again

What are you workout plans for the week?

Who else is doing RLRF? Do you like it?
-So far I am liking it a lot. 3 days of running a week is great. Gives me lots of time to spice up training.

Happy Running -Jen

Veggies and More

While I was in Minnesota my intake on veggies was pretty minimal.  But on the last day Heather and I woke up went for a run and then headed over to the St. Paul Farmers Market.  It is probably one of the nicest farmer markets I have ever been to.  They always have a ton of stuff and it always looks amazing =) I decided that I am going to try to eat lots veggies everyday.  I typically do eat some vegetables but I need to eat more.

Heather stretching after our morning run.  Towards the end of the run we spiced it up a bit and played don't let the other person pass you.  It was quite fun =)  I highly recommend it.  

Check out all the fresh produce.  YUM. You can only see 1/10th of what was there.

They had lots of flavored honey sticks. I picked up one of each flavor for myself and a friend. I have actually never tried one yet, but I have a stash of about 15 in my little running box.

Who can say no to these asparagus?  Standing them up like that made them look extra delicious.

So far this week my workouts have been going well.  I am actually loving them.  Which is good because I know that sometimes I truly don't love them.

For a recap, Monday I ran 5 Miles.

Tuesday: I went to running club and did 12 - 200/200's with 1 for 1 recovery. Basically the 200/200 is a 400 but the first 200 was supposed to be at 3k pace followed by the last 200 at 1 mile pace.  So you come in relatively fast and then recover for the same amount of time.  Then after that I headed to barbell class where I pumped some iron.  I don't know about you guys but I NEED SOME MUSCLES!  I totally slacked during my training for the last marathon and I don't want that to happen again.

Wednesday: I went biking for 23.5 miles. Then I went and swam 525m.  I am trying to figure out how fast I can actually swim.  I have no idea how to judge so today I just went at a pace where I felt in control and knew I could keep swimming that way for a while.  So now for my Sprint Tri I am going to try to be faster.  I don't really know how to shave off time in the pool?  Speed workouts??? I dunno.

Thursday: Run 8 miles with friends from club.  YAY for running buds.  They rule.
Friday: Swim again and also attend a Total Conditioning class at lifetime.
Saturday: Tempo run with club followed by some kind of bike ride.

Does anyone know any good biking speed workouts?  Like riding up the same hill 10 times or something??

Also, who likes honey sticks?
-I will try one tomorrow, as I was typing this post I realize it is ridiculous that I keep buying these things but really have no idea what they taste like.

Is there a swimmer out there can give me a good workout for the pool?
-I only have 1 workout that my swimming teacher gave us while doing a swim lesson a month or so back.  I am looking for more.

Happy Running, Swimming and Biking all -Jen

Run Less Run Faster

After getting back home from MN I was immediately thrown into work mode.  Which means quick dinners.  This is one of my favorites and takes less then 15 mins.  Big bowl of yogurt topped with granola, banana, blackberries and a drizzle of honey.  Scott and I will share the yogurt and then I also made egg in a whole wheat basket.  I love these!  They are so easy and a great mix of your carbs and protein.   Perfect for any night of the week or a quick breakfast.

Moving on, I bought this Breath Wrap from Lululemon while I was home in MN and it is my most favorite purchase ever.  I love, love it.  It is great to throw on over your workout clothes or whatever you are wearing that day.  Seriously the perfect accessory for all occasions. 

Now onto the Run Less Run Faster book.  On July 17th I will begin my training for the NYC marathon.  I am already really excited.  This will really be my first marathon that I will be training for speed.  Unlike Jen, speed and me are not as close.  But I would really like to get into Boston as well as run a 3:30 marathon!  I only need to run 3:40 to get in but something about me is that I really like to aim much higher than realistically predicted :)  I am also really laid back and chill so if I don't reach my goal I am still happy with what I have achieved and take it into my next race.

So currently my PR is 3:54, this was a marathon that I just logged miles for and not really hitting on speed.  Since then I have gotten faster but after my 8 month sabbatical I feel like I am still getting my legs back.  Run Less Run Faster seems like the best plan for me to get my butt back into gear.  If you read the book you will now that you run 3x a week, which will consist of all speed and tempo work.  So I guess speed and me are going to have to learn to get along for the next few months.

After looking at the predicted time for races, I should be able to run a 10k at 45:41.  My last 10k was over a year ago and I came in at 49:11.  So as you can tell I have some major work to do.  45:41 would be to achieve a 3:30 marathon.  So I signed up for the Boomer's Cystic Fibrosis 10k in Central Park on July 9th.  This will give me a good idea of what I need to work on.  Number 1 is that I need to sign up for more races to get my racing game on but also learn more about my body.

I don't expect to run it in 45:41 but I am going to strive for a middle ground between 45-49 mins.  I am also going to go ahead and start a 3x a week speed drills.  I think I may be able to get in around 6 speed workouts before the race.

This is a rough idea of what my next couple of weeks workout schedule will be.  I am hoping to start Saturday(today) but I am writing this Friday night and we might head out to go camping.  If that is the case I may just have to wait till Monday.


Saturday 24th= Long Run @ goal pace ( no more than 6 miles, 1 mile warm up with 4 at GP and 1 cool down mile)

Sunday 26th=REST
Monday 27th = Track repeats
Tuesday-= Tracy Anderson XT
Wednesday= Tempo Run
Thursday=Tracy and Yoga
Friday=Long Run @goal pace (no more than 7 miles)
Saturday=Tracy

Sunday 3rd=REST
Monday 4th= Track Repeats
Tuesday= Tracy Anderson XT
Wednesday= Tempo Run
Thursday=  Tracy and Yoga
Friday=REST
Saturday=Race!!!


I will be blogging about how it is going as well as more details of what each workout is.

Have you ever trained with the Run Less Run Faster book?  They say you can get 19-24 mins faster!

What did you like or not like about it?

Any tips for speed etc?

XX
Sarah

Yasso 800s to the Test

Last weekend my sister Jen told me about the Yasso 800s.  Since I have come back from my injury I felt that I have been running slower and breathing harder.  Things that runners don't like to do.  I really do not like working on speed but decided that if I wanted to get back where I was before my injury I would have to incorporate it into my training.

Yesterday I woke up feeling great and headed out for my Yasso 800s. To give you a run down, the goal is if you are shooting for an 3:30 marathon, you will run 800 meters at 3 mins 30 secs and then rest for 3 mins and 30 sec.  Doing this 10 times.  Little did I know that you were supposed to work up to 10 but start out with 4 or so.  But back to the matter at hand.  I did a slow 3 mile warm up and then hit the track.  I didn't even hit 3:30!  Boy was I out of shape! I had trouble pacing myself, I didn't want to go to fast the first lap and then the second lap I found myself trying to speed up to get to my goal which was not happening.  But I felt that I did a great job, especially since this was my first time.  So Bart Yasso says do this once a week about 2 months before the marathon and you are in.

This is my challenge to myself!  My goal for the Savannah Marathon in November is to run a 3:30 marathon.  I am making it known to the blogging community!  So I am going to take the Yasso challenge.  To start I am going to do this once every other week and then starting in September I will do it every week!  I am hoping that because I am telling you all about it, that I will have no choice but to stick to it!  I will try to post about it every time to give you the run down on how it's going.

These are my splits below (highlighted are the 800s) As you can see I am a little on the slow side but have no fear! I will get there! Oh and I should say that I walk/jogged during my recoveries.

 

This is me after I got back home, salty and smiling just happy that was done.

  

This is the track that I run at close to my apt.

  

My breakfast was greek yogurt with blackberries and homemade granola. (will post recipe soon)

 

My lunch at City Bakery in the city.  I loved the Kale salad and cilantro chicken!

Dinner was de-lish!  I made grilled salmon with brown rice and stir fry broccoli, carrots and zucchini.

And yes I had dessert but did not take a picture.  I ate a small bowl of vanilla ice cream with crushed salty pretzels and chocolate sauce on top :)

So what do you think about the Yasso 800s?  Do you think you will give them a try?

Have you already done them?  Do they really work?

Sorry this post was forever long!
Sarah

The Westminster 13.1

This Saturday I am running a 1/2 marathon. I have set a goal for myself that I know I am physically capable of doing. BUT, that being said I am still a very big beginner when it comes to racing and although your body can handle something your own brain can end up becoming your worst enemy.

For this race I decided, it is time to tell my brain who is boss and run "Guns to the Max" (One of my friends uses that saying and I just happen to really like it).  Now, you must understand that I am currently training for a marathon (Grandmas) and I have not done any specific training for this race.  My tempo runs are at marathon pace and my long runs are slow.  I do a speed workout twice a week with my running club (which I absolutely LOVE) and I am hoping that all of this mixed together will end up giving me a good overall time.

So, of course I am nervous.  And what happens to me when I get nervous........ I dunno, I go to pick up my race packet and end up purchasing all kinds of goodies that I don't need.... but of course it is OK because I got an additional 25% off.  All the stuff you see below is a variety of what I do typically use when running a marathon.  I haven't found my favorite cocktail of GU, Sport Beans, Roctane, shot bloks, etc. so I decided to add to my current collection (which as I hope you imagine is plenty big and I will be running several marathons before I actually go through all of it). Oh, and the extra socks and grid foam roller just happened to end up in my pile while checking out.  oopps.

During the 1/2 I will most likely use at most 2 GU's or something of that nature.  On a side note, today I went for a slow recovery run, only ate a Yogurt before thinking I would feel fine.  During the middle of the run I ended up having a blood sugar issue.  So I found some gobstoppers, pounded about 5 and felt a ton better.  Now I am wondering, do I just mostly need sugar? or is all the extra stuff found in GU, etc. really necessary? I dunno, I bought plenty of both and decided I will carry some sour patch kids with me just as a chaser in case I am feeling on a sugar low.  With 36g of sugar per serving, I think I will be fine. cheers.=)

I get nervous before every single speed or tempo run as it is, let along an actual race.  I am typically not the competitive type.  I would consider it a weakness of mine. But I would like to turn that weakness into a strength and sooooo on we go. WISH ME LUCK=) and for all of you Colorado peeps who live somewhere near Westminster come run! It is a small race and very reasonably priced.

Come on out Colorado Runners, it will be a great way to start your spring running season.

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.

To Run with a Club... or Not too

I am a runner, I love to run races and push myself faster and further. I get A LOT of satisfaction out of it. So, up to this point I have bought books and trained myself using the tools from the books, websites, etc. I also am currently a member at lifetime fitness (WHICH I LOVE) where I go to for Strength and plyo-circuit training.

BUT-- there is a new running club forming in my area and I am going to give it a whirl. I can't afford both Lifetime and running group so I am giving up lifetime for a while. Is this a mistake??? Is running in a club all its cracked up to be? I guess I'll find out. My new group meets Tuesdays at 6:00am at the track for speed work. BRING IT. I hope I get faster.

=)

On a side note, I love to talk about my runs.... so today I ran 13 miles. I went nice and slow and felt fine except for the fact that it was soo cold outside my hands turned into bricks. They were so stiff I could not punch the code in on my garage to open the door. What the heck? I just bought these gloves and they sucked.

Hey Heather, do you think your lululemon would help me out in the glove department???? =)