Sometimes we forget to do this. We get stuck on “why am I not going faster, longer” rather than “where was I six months ago or a year at this time?”

I’ve been working on speed now for about a year, but I cut back when training for Disney. I believe this was a mistake. I think I should have kept it up despite the longer runs, incorporating one day a week of speed as I am doing now.

Thursdays are my fast day. I do a fast three – 3.5  miler and then follow that up with speed work. I try to do 4 miles total on Thursdays, with at least half a mile of  sprinting off and on. So, I sprint a bit, walk a minute or two, sprint some more, walk a bit more, for half a mile.

I can see a great improvement in just the past few months with sprinting, as I am now able to get down into the low to mid six’s during the sprint and I am holding it longer and recovering shorter.

Today I did 3 miles at an 8:50 pace so in 26:32 in preparation for Saturdays 5K. I’m hoping to break 24, but probably more like 25. I’d love to do it in an average of 8:10 per mile.

Then I sprinted for a mile, off and on, with a 7 minute mile average for the entire mile. My lowest sprint was a 6:05. I didn’t have my watch telling me how many feet/tenths of a mile I was doing each sprint to check the average in comparison with the length; I need to figure out how to break that down next.

Looking back . . .

So how much have I improved? Well, let’s see . . .

In September of last year, which would have been six months ago, on the 24th of Sept I did 5 miles at a 9:50 pace! That’s shaving a freaking minute off each mile from today!

But okay let’s compare apples to apples . . . I did six miles on Monday of this week and my pace was 9:19 . . . so I shaved off about 31 seconds per mile from my time six months ago.

In March of 2008 – one year ago – I ran on the 24th and ran 6 miles at a 10:13 pace! There we have it, over one minute per mile cut from my runs, woo hoo! One minute twenty seconds to be precise!

So – speed work does help! Now when I say – wish I could do this in the low 8s – I can also say “But I used to do this in the 10s!”.

Where do I want to be? I want to be in the low 8s in six months. 8:10-8:20 would be a nice average to hit. I want that to be a norm, not a race speed.

I want race speed, 5Ks, in the 22s by next year.I want race speeds for 10Ks in the low 8s and longer distances in the mid 8s. I think that’s reasonable considering where I started and where I am now.

So, in one year (and in six months) I will be checking back to see how far I have come.

And what about you? Are you keeping track of your running goals and those that you meet? If not, why? If so, how are you doing?

When you run do you continually do the same routine (flat surface, few hills, long distances, speed training) or do you mix it up (one day speed, one day long, one day hills, one day intervals?)

I ask this because I have recently learned (after about 12 years of running) that the way to improve, and the way to remain happy with running, is to mix it up.

I’m talking about the long haul here. Not for those that have just started or are picking it up again, but for those who have been running for at least six months and have a base mileage plan going.

I have learned quite by accident -and sheer boredom during the last marathon’s training program – that running can be fun if you mix up training.

I kind of burned out while training for Disney. It seemed I was so focused on one thing -the distance – that I had not time ot focus on other things in running, like improving my speed or trying a different route.

I had to get it done, every time. I had to go the distance I knew I had to complete for that week. I had to follow a certain route because it trained me a certain way.

It was a lot of work, and, unfortunately, I grew quite bored with my runs, particularly the long ones.

After Disney, I decided things needed to change. I added a dedicated speed day instead of trying to ‘squeeze some speed training in’. I added a longer run day during the week, when I didn’t care if I came back and worked on other areas of my body, like core and back stretching and tightening.

I didn’t care the other day when the Garmin pooped out on me.

I believe with running, in order to remain dedicated and happy, you have to mix things up a bit. If you are always running the same route, there’s a chance for boredom. If you are always training the same way, there is a chance for boredom. If you are always concerned about going the distance or going the speed, there is a chance for boredom. And when you get bored with running, you become burned out.

So – do you keep your workouts all the same or do you mix them up? And if you mix them up, tell us how!

Sunday’s run: 5 miles, knee hurts. Bridge run this weekend was great. I placed 4th in age – the girl that came in before me did so by only two seconds! Darn!

Next week’s race is Saturday, a 5K, in which I hope to place at least third. It will be a flat course, unlike yesterdays 3/4 mile up at 6% grade, 300 feet of flat, 6% grade down – and then we did it all over again!

Happy Running!

Rather than doing some distance runs,w hich I have been doing for a few years now, I’ll be running a few 5Ks.

It’s interesting, because I don’t even run just 3 miles anymore. 4 is my shortest run and I do that only one time per week; otherwise it’s 5-10.

I’m looking forward to it, because I’ve been working on speed and have improved greatly since the days of 5Ks. I can blow away old records, except tomorrow, at which time I’ll be participating in the “hardest 5K in Georgia” up and over a bridge that boasts a huge angle and only 300 feet of flat space at the top. This run is for fun only, as i”m doing it with my husband and his sister.

Next weekend is a fast 5K where I’m going to push my time, and I hope to conquer the race in under 24. I’m not sure that will happen. My ultimate 5K goal is 22 by next year; for now I’m good at about 25. But 24 would rock!

Do you step outside of your box when running? Pushing yourself in different ways? If not, you should. It gives you something to look forward to and it also changes your method of training. I’m not doing the huge long runs this weekend (and I am going to miss that, I have to admit, though I’m going to push my long runs up to Sundays for the next two weeks when I’m doing these short 5Ks).

Yet I have had to try a variety of different things to meet these new, different goals: speed work, in particular.

If you are stuck in a running rut, consider getting yourself out of that box!

In other news . . l I have been dead tired lately, going to bed each night at 9 and sleeping the night through. Last night I slept 10 hours! That never happens, as I’m usually up by 5 or so to workout. It was much needed. I’m feeling better, and more rested. I hope to continue this pattern until my body is caught up.

Happy Running today! I’ll report back after tomorrow’s fun run! I’m not going to push myself because i want to have full use of my legs for next week’s fast race!

So no, I did not join the Bear Naked Running Team or compete in a naked running marathon.

I simply left my Garmin at home.

Not by choice of course. This would be like giving up my morning cup of coffee because I didn’t want to get all jacked up on caffeine-and that just ain’t gonna happen!

The batteries were dead. Seems when I plugged it up to charge the watch was on, and when I left it plugged in it slipped out of the cradle – so, no batteries.

Have to say this – I almost cried. I’m addicted to my Garmin like chocoholics are addicted to that yummy tasty sugary treat. In the first few minutes of my run I can’t tell you how many times I glanced down to ‘check’ my watch – only to find a bare wrist. At the end of my run I went to slap STOP when I ceased running – much to the bad luck of my bare wrist.

Then, somewhere around mile 2 (but I wouldn’t know because, well, I didn’t have my Garmin on!) I felt almost, shall I dare say, liberated!

Running naked may not be for everyone, but this morning it truly worked for me!

I could only guess at my pace, but I think it was fast. Yea, really fast. I think today I broke some records for myself. Uh huh. 7 minute miles. The entire way.

That’s my story and I’m sticking to it!

I didn’t have to stress over how fast I was going. I didn’t hear the shrill CLICK! each mile lap to tell me how quickly my pace was (or, in better terms, how slowly). I knew how far I went because I’ve mapped out that path before, but how fast? This remains a mystery.

If you are used to wearing the Garmin on your runs, maybe it’s time to leave it behind. Come on, just once! I’m telling  you, running without it on the wrist may seem scary, but it might just be one of the best runs you’ve had!

In other news . . . Husband has returned to normal working hours and I got up early today for my run – first in five days – and was glad to have the routine back.  I do much better when I get up early to run. I can’t figure out how people can run in the middle of the day *unless they are being chased by something big*.

Don’t you have to shower in the morning before work? Then what, shower again, post-run?

I have two young kids – I’m good to get one 5 minute quick rinse off done a day; there’s no way they would allow me time to take two!  Just the thought sends my heart in a panic.

Giveaway!

Don’t forget to take part in our Core Exercise Book Giveaway!

Finally:

I’m starting training again for a triathlon. I’ve looked at a few, and am mapping out my next few months of racing. I’ll post my schedule later. For now I have one 5K coming up on Saturday, March 28, and I think I will run the course twice to do my 6 miles I generally reserve for Sundays, then run a long run on Sunday, swapping the two. I’m hoping to do the 3miles in about 23 minutes and change, BUT that is a dream goal since I’m currently running no faster than 8:30s.

Good running today! Go naked!

Many runners can’t do both. Unless you are an Olympic marathoner like Paula Radcliffe, chances are you are either running long distances at a regular pace or short distances pretty quickly.

I like to say, “I can’t run far but I sure go slowly!”

All kidding aside, my strength seems to be my ability to run distances, but I have been working on the ability to go quickly and the efforts have paid off. I’ve been able to shave at least a minute and a half off of my time since starting after the birth of my second daughter. Race day I’m going about two minutes faster per mile. I’m happy with those results, but I don’t think I could keep up an 8:20 pace for 26.2 miles. My body would drop at about mile 8.

I think we all have our preferences, too. While I have always loved the distance, I’m getting more infatuated with the speed. Still, I can’t go fast for a long time, so I have to say my preference is still a longer run. But in longer, I’m finding that 10-13 miles is best for me; not 20. I enjoy marathons, love training, and will do more of them, but it is hard work for me to go that far. Right now it is a matter of lack of training time – going out for an hour and a half run is much easier than going out for a three hour run.

So my question of the week for you is: Are you a distance runner or a speedster?

This week I’ll talk a little about developing your body for speed and/or distance, depending on where you are now and where you want to be. Oftentimes those running shorter distances want to go longer and those going longer want to go longer faster.

My run today will consist of going with my daughter in the stroller since husband has an odd work schedule this week. I’ll head out as soon as we drop my other daughter off at school. I’m only planning to do four, since the stroller is heavy and not very comfortable. My running will be back on track after today, so I don’t mind doing a shorter one on a day that should be a bit longer.

Oh, but if you do have these teensy weensy creatures terrorizing your home and eating all of your food, you understand what happens when your other half is late coming home, or early to rise, or has to leave town for work and you can’t get in your run:

You are stuck.

Unfortunately this isn’t an uncommon occurence around here. Husband works some odd hours, and because of this I am constantly trying to ‘fit in a workout.’ Generally I can get up super early to get it done; and I am normally an early person, so this works for me.

Other times he is gone for a few days at a time, and then what? We don’t have family here- nor did we in California.

How do you get in that run when the spouse is out of town?

I suppose there are a few options. Those with y ounger kids can:

• Purchase a jogging stroller and take child with them. I do this, but when you have two kids and only a one seater this is an impossible option. At this point, with two kids that are a little older and no others on the way, ever ever ever, I don’t want to upgrade to a double stroller.
• Allow your child to ride bikes beside you. This works okay for some, especially with older kids, but my four and a half year old can’t do more than a mile and a half on the bike; and even this consists of stopping and starting rather than going full force for half an hour.
• Head to the gym, unless you don’t have a gym membership.
• Get on the dreadmill, unless you don’t have one of these either.
• Have a friend come over to babysit.
• Have a babysitter come over and babysit.
• Take the kids to the park and then run around the perimeter for half an hour as they play.

So, what do you do when you need to get in a run but you don’t have childcare help?

Today’s run: I did 10.5. It was a great run, only my second double digit since the disney marathon. I know it is going to get humid out soon so I want to enjoy the longer runs while I can. I’m not sure how I will do in the heat; I hate it!

Tomorrow i’m taking a day off. Sunday husband has to work early so I’m hoping to get someone to watch the kids so I can do a 6 miler or so.

Today I spent the day doing really fun stuff for the girls. It was a Day of Fun. We went so many places and I’m pooped out! The girls had fun and they are pooped too but they certainly don’t want to sleep!

Happy Running this weekend!

You’d think the change of time might have thrown them off – it didn’t at all. In fact, there were more runners this morning than there are normally.

While I ran, I observed these other runners. Isn’t this something that we runners always do? We watch the others as they go by, cursing (yet secretly envious of) the fast ones, while smiling at – and overjoyed we are quicker than – the slow ones.

Yet there is more to a runner than being fast or slow. There is gait, there is determination, there are quirky characteristics that, well, just stick with ya long after you pass them by.

You can learn a lot about a runner depending on his or her type.   We have . . .

1. The Shuffler. I have a shuffling friend. She’s slow but she can go for hours. Her feet make a shh, shh sound as they hit the pavement. Sh sh, sh sh, sh sh. Rhythmic running.
2. The No Waver. In my neighborhood this is Head Lamp guy. We pass each other every single morning without fail. We are feet apart, the only two outdoors sometimes, and yet he still won’t give me a wave! I told myself a few weeks ago I would not wave at Head Lamp Guy again. Promised myself. Then, this morning, there he was. I was watching him. I wanted to know WHO he was. He caught me. So I waved. He didn’t wave back.
3. The Talker. I’ve posted about this one before. How the talker manages to keep up any type of pace with the mouth moving is beyond me. I enjoy the talker, though, as long as I don’t have to respond much. Gives me something to listen to over all of those miles.
4. The Singer. We have one of these in our neighborhood; I passed her this morning, singing as loudly as she could. I don’t know what she listens to, I can never make out the words, but I love her just the same. I love her infectious energy, and how happy running makes her feel. I do this at times, too.  But I’m mostly . . .
5. The Daydreamer. I have my mind all over the place when I run.  I’m considering what we will do for the day, I’m writing the novel in my head until I can get home and pound the keys on my computer. I very rarely think about the run, which may be why I’m not . . .
6. The Sprinter. This one dashes from place to place so fast you barely see him or her fly by. A vision, a blur, and boom they are gone. I understand why this one doesn’t wave; he simply doesn’t notice what else is going around him.  Which leads me to the . . .
7. Observer. This one looks at everything. When I’m not daydreaming, this is me, watching the shooting stars, looking for deer and wildlife, peeking in people’s windows (hey, don’t tell me you night runners don’t do this, too!), checking out the other runners (guess that is obvious by this post?!), and trying not to get hit by the . . .
8. The Snot Shooter. Yes, I run with a girl that does this, blowing snot rockets out of her nose, and it turns my stomach every single time. Funny, wouldn’t bother me quite as much as if it were a man, but for some reason the idea of her blowing snot from her nose turns my belly. I can wipe it off of my kids’ faces with my hands, but blow it past me? Puh-lease, I’d rather run with the . . .
9. Competitor. You are pushing yourself as hard as you can go, winded as hell, and he is trying to do you one up. As soon as you get one millimeter ahead she is there, pushing past you, causing your heart to bang madly against your chest until you feel like joining . . .
10. The Ambler. This one doesn’t look at her clock or care how many miles per hour she is running. She’s there to enjoy, a bit faster than the Shuffler, a lot slower than the Sprinter, taking it all in like the Observer.

So, what kind of runner are you?

And can you add some more to the list?!

Today’s Run Report: Good 6 miles, felt strong.  I had negative splits most of my run with the lowest at 9:10 and the highest at 9:31, my first mile. I saw a shooting star today, and of course all of those runners were out for my enjoyment and social pleasure. Now, need to finish up some work this morning on an article I am writing about women in business – good stuff! – and then heading to the library with the little one for story time.

Hope all of your runs are good ones today! Don’t forget to answer . . . what kind of runner are you?

PS It is 7:13 AM and it is pitch black outside. Weird!

One question asked what you would do if you didn’t run.

The person that answered before me had responded with, “Find something else to obsess over,” and I had to crack up. I am the same way. I obsess over many, many things – running included.

Obsessive. Good word. I believe many runners are.

I posted a few days ago that I am trying not to be so absolutely structured with my schedule, but it is not always possible.

This made me think about the obsessive remark – yes, I can be; and so can other runners. I tried then to describe myself in one word, and it was tough!

I’m obsessive at times. Hyper. Social. Fun, I believe. Inquisitive. Impatient.

In one word, though?

Hmm, gonna have to give this some thought.

Can you do it?

My question for the week is for you runners: Describe yourself in one word! Only one!

No run this Am – core and arm work only. Believe I will be running Monday through Friday this week, four days in a row, not used to this so I may skip a day in there somewhere. But I have to be creative because my  schedule is getting kind of turned around this week.

Look, I’m not being quite as obsessive as usual!

Now, perhaps my one word will be Flexible.

Yes, flexible.

Oh, right, who am I kidding?

Have a great run this Monday!

We say, ” I have to get up and do this at 5 AM, no matter what.”  We get no sleep, it rains, it snows, it ices, we are in pain, and yet we run.

This happens to me, and oftentimes I am up before 5, like 4:50, and then I can’t rest afterwards because I’m fearful I’ll fall back to sleep and miss my run.

It’s particularly difficult as a mother of two young children to get those runs in when the time has passed. I can juggle running with one of the girls in the stroller if it is a short run; two girls, though, doesn’t work, and I only have 9-1 Monday through Friday to fit in that one run that I’ve missed with the one girl – along with the thousands of other things I have to get done.

I’ve been working on being more flexible with my workouts , though.

Take last night. Husband said, ” Let’s have a glass of wine.”

I winced. It is Friday night, I wanted to remind him; I don’t drink wine on Friday because Saturday is my long run day.

“I know, I know, you can’t, you have to run tomorrow, ” said H with a downcast look.

So I sucked it up and said, “Okay, pour me a glass.”

Three glasses later we headed for bed, happy, giddy, and glad that we had spent some fun time together during an unscheduled time.

And guess what? I didn’t get in my ten miles this AM but I got in my Sunday’s 5 miles, and I did it faster than I have been doing it!

I think the freedom of tossing my schedule in the trash can and doing something unconventional really pushed me forward to a faster pace. It was awesome!

Now for tomorrow: I Should do that 10 miles, right? But I’m not sure I’m going to. I honestly am not missing those long runs right now and since I am not in training I may skip a week or two of anything over 8 or so miles. My time is getting much faster now that I am training for speed rather than distance, and I may just work on speed until the race season is over (a few more 5Ks, and one 10K) and then start training for distance again later in the summer to prepare for my Nov/Dec race.

And how do you feel when something gets in the way of your scheduled running plan? Are you:

• Easy to please, as long as you get it in?
• As rigid as a board, frustrated that something got in the way?
• Somewhere in the middle, depending upon the day and your stress level?
  

Don’t forget about our giveaway! Check the post, leave a comment, and you’ll be entered to win a core exercise book.

Are you feeling sluggish each time you attempt to workout (or do anything, for that matter?)

If so, and you feel as though you are getting enough sleep, it may be time to evaluate your exercise program.

Sometimes, even with the best intentions, we workout too much, don’t eat well enough to support our programs, don’t drink enough water to replenish our fluids, or do too much without taking rest days.

If you are feeling sluggish, these are a few things you should consider:

• Your mileage. How far are you going each day and have you recently increased a lot? Remember to avoid injury most experts suggest increasing only 10% at a time each week. Those of us who run further oftentimes increase more, but I’d suggest beginners follow this recommendation.
• Break days. Are you taking rest days to give your body time enough to recover between hard workouts? When you run you work your muscles. You need to give them some rest in order to repair. If you go from running zero days to running seven days, not only are you going to get tired from the sudden increase but you are setting yourself up for injury.
• Dehydration. Are you taking in enough fluids to support your level of workout? Even those of you running 3 miles at a stretch need to be drinking before and after running.  Experts recommend drinking about 5-10 ounces every 15 to 20 minutes of a run. Don’t drink until you hear sloshing in your belly; that’s too much! But don’t go without drinking at all; too little! You need to be hydrated but not overly or under so.
• Sports drinks aren’t needed unless you are running distances. If you are going over 60 – 75 minutes, substitute some water with a sports drink to replace electrolytes. At this point, water alone isn’t enough.
• Check that urine! If it is dark, drink. You’re good when it is clear or light yellow, though caffeine can trick you by lightening the shade some.
• Got some cramps? Drink up! Muscle cramps often mean your body needs more liquid.
• Are you eating enough calories to support your current running distances? You should not be cutting back a lot on calories and increasing a lot in miles. Your body needs the foods for fuel.  That’s how it goes! Just like a car needs gas, make sure you have adequate calorie consumption for your workout routine.
• Keep a calorie diary if needed. Write down all you eat and all you burn. What’s your total caloric intake? Don’t go below 1200; in fact, you should be eating more than this if you are active.
• Are you sleeping enough. Really sleeping enough? We say we are, but we get 6 hours for 20 days at a time. If you don’t have a sleep in day each week, add one.

It’s important to remain healthy that we follow guidelines when we are exercising, whether we do so three days a week or seven. It’s vitally important when we begin to feel sluggish that we look at our diet and routine to make sure we are getting everything we need.

We exercise to be healthy. Don’t jeapordize this be making silly decisions!

Today’s workout:

Core and arms. I have some work to do, so off to do it!

Don’t forget about our giveaway! Check yesterday’s post, we are giving away a book about core exercises to keep that core in shape and help strengthen the back. Book will be given away at the end of the month, so leave a comment on that post to enter!