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

I hate my IT band

Today was one of those days.  Got up.. ate a good breakfast.

(cottage cheese with cinnamon)

  Got my kids to school. 

 Went and stocked up on things and Sams Club.

  Then headed out for a run.  Was suppose to go 10 miles.  My legs were tired from the 21 miles I did on Saturday.  I kept telling myself go slow... it will be ok.  At about mile 3 I could tell my IT band was tight.  My knee was feeling some pressure.  Stopped at mile 5 to have a Gu and stretch.  Then right at mile 8 I had to stop at a light.  As soon as I got the OK to cross my knee was so tight I had to hop across the street on one foot.  It was so EMBARRASSING!!  It was at a very busy intersection. Luckily I was very close to a gas station were I limped to and to wait for a ride.  The rest of the day I spent on the foam roller.

I need some help!  I will not let this get me.  I need to figure out how to fix it so that I can start running pain free and have a good marathon.  Any suggestions??  Please let me know what has worked for you!

-Heather

My morning Ritual

Every morning I wake up early and run or workout I have to eat something first. If I don't, terrible things happen. Last time I decided to ignore the importance of my "morning ritual" I ended up almost losing it in the middle of my run. Part of having a successful workout for me means giving my body what it needs in order to preform.

Typically I have found that Frosted Mini Wheats is my favorite morning staple. It has some whole grains, some good complex carbohydrates and some sugar.  The slogan, "keeps them full keeps them focused" really speaks the truth for these little babies.  Plus, the milk gives me some protein and calcium. As we age it is important to still recognize the good things in milk and there is a reason we force our kids to drink it =)

Anywhoo, sometimes I do get sick of just the plain old Frosted Mini Wheats regimen so lately I have been spicing it up.

This picture below contains 3 different cereals.  Grape Nuts....did you forget about those, well don't. They are FULL of fiber and all kinds of other good stuff. And then of course, the Frosted Mini Wheats. I  am pretty sure I will make that a part of every breakfast regimen until I convince myself I can go without.... which will probably be never. And then, for the grand finale....I top the whole thing off with Chocolate Cheerioes =) TAHDAHHHH. I love chocolate. So when spicing something up if there is a way I can add chocolate to the bunch you can bet I am gonna give it a try.

So thats what I've got folks. This little mixture has been putting me in good moods and I have had some good workouts post this morning regime. Give it a try I say. But just remember whatever you choose to do, make sure it has some good complex carbs, fiber and any other vitamins and minerals you think important. Also, try to eat at least an hour before you go. My friends are always thinking I am crazy for waking up so early to eat before a run but I tell you, without it I would not function. I'd stop at mile 3 and give up. I need fuel, my gas tank does NOT run well on empty.

What kinds of things do you eat in the mornings?

Do you for sure include any major food group?

Do you wake up early to eat beforehand?

Happy Running -Jen

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

Cottage Chesse

Some people may say that you need to cut the cottage cheese from your diet to get rid of the cottage cheese from your legs.  But I just can't do it.  It is a protein packed food that I just cannot live without.  I eat it many different ways.. add it to salads... put a little salt and pepper on it.. but my new favorite way is this.  A truvia packet and a little cinnamon and done.  It is so good and the prefect snack or even a great breakfast on the go.  ENJOY

Side note.... if you are not into using any artificial/altered sweetener.. which I rarely use my self as well just give it a little pinch of good old fashioned white sugar before the cinnamon.  Just remember though you don't need much at all.