Plugging back in

December 27, 2011 by 11 Comments

I have been delightfully unplugged the last few days – removed from my laptop and only the occasional text on my phone. After kicking off the Christmas weekend with a frigid 7 mile run on Saturday, I have over-indulged in food, wine, family and laughter and I am good with all of it.

After a few lazy days, it’s time time to plug back in. With R’n’R DC about 12 weeks away, I’m back on a  formal training plan.  Recently, while tweeting with a few runners about training plans, Bart Yasso weighed in (one of the many reasons I love social media!) and suggested that based on my time goals and history, that I needed to increase my weekly mileage to closer to 35 miles, with at least one speed work per week. So I’ve decided to stick with the combination of Smart Coach and Hal Higdon’s Intermediate plan, similar to what I did for the Philly half, while upping my overall mileage  — through a combination of more double digit LSDs and an additional easy run day.

It may sound crazy, but I feel much more settled when I’ve got a plan in place – for the last few weeks I’ve just kind of run on my own at whatever distance/pace I felt like. And while it was nice to have break, towards the end I was starting to feel like I was losing focus a bit.

Does a training plan help you to feel more focused or constrained?

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Filed Under: Bart Yasso, Hal Higdon, RnR DC, Smart Coach, training

Friday Five

August 19, 2011 by 7 Comments
  • It’s funny sometimes where and how you can connect with another runner — yesterday I was having my refrigerator fixed again (that’s a whole other story!) and after the repairman had explained to me what the problem was, he then paused and said “So how’d you do?” I, of course, had no idea what he was talking about then he pointed to our whiteboard calendar hanging on the wall and said “The Rock n Roll – how was it?” Turns out he’s a runner and had wanted to run that race but had a conflict! We proceeded to spend the rest of the time while he was fixing the fridge talking about running and local races. He was a great guy with funny running stories – and best of all the parts were under warranty so it didn’t cost me anything!
  • After some tweaking, I think I have my training plan for Philly figured out. I used Smart Coach for my last two races, but when I looked at the plan it gave me this time it just felt like too much of the same. So after poking around and some Twitter conversations, I’ve modified the plan using some elements of Hal Higdon’s Advanced Half Training plan. My revised plan includes more speedwork throughout the entire training cycle and also incorporates more hill work in the first few weeks — both are areas I really want to improve on.
  •  My core work challenge continues. To be honest, I’ve missed a day here and there but overall I’m much more mindful about trying to get some core work in (at least planks) – I think it will pay off for me over time.
  • This has been a l-o-n-g week! For no particular reason, it just seems like for the first time all summer it has taken forever to get to Friday — anyone else feel like that?
Have a great weekend!
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Filed Under: giveaways, Gotein, Hal Higdon, Philly Half, running community, Smart Coach

How fast is your long run?

June 25, 2011 by 9 Comments

While training for my first half marathon, my main goal during my long runs was to basically “survive” the distance and try to get comfortable with the concept of being on the road for a couple of hours at a time. I tried to run each weekly LSD without stopping, and while there wasn’t much attention to pace, I was always well ahead of the suggested pace from Smart Coach. On the other hand, there was very little difference between my “easy” run pace and the long run pace.

But, as I’ve started to get into my long runs for my next half, I’ve been wondering what’s the best way to get the most out of these runs. Unlike before, I now know I can do the distance – yet, Smart Coach still suggests a pace 1:30 slower than race day pace. And when I googled long runs, it’s amazing the collection of differing opinions put out by different running coaches. Some argue that the goal of the LSD is just to build mileage, to get time on your feet without straining and risking injury. However, other coaches/programs have target paces that are far from leisurely.

Of course, every runner is different and what works for one won’t necessarily work for another — but I am curious to know:

                How do you treat your long run? 
                Does it change as you move through your training and get closer to race day? 
I’ve got 4 double digit runs left between now and the Providence R’n’R, (combined with tempo runs, track work and easy runs), and I’d like to get the most out of those runs as I can if a PR is possible.

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Filed Under: long runs, Smart Coach, training

Trackwork Thursday

June 16, 2011 by 7 Comments

Just as I thought, between the weather and crazy schedules, the theme this week has quickly become – fit the workout in when you can! So this morning Trackwork Tuesday became Trackwork Thursday.

By the numbers:

6 – # of high schoolers I have to weave around – I’m still not sure what kind of PE class that was they were doing but they didn’t stay long.

2 – # of 1600’s, with splits of 9:31 and 9:11! (Smart Coach target was 10:18)

4 – # of total miles run

3 – # of times I thought I was going to throw up during the first 1600. Fortunately I didn’t and the second interval felt much better.

4 – # of times I cursed myself for not getting up earlier to get ahead of the heat; followed quickly by the number of times I told myself to “get over it and get it done.”

0 – # of times I felt any knee pain!!

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Filed Under: Schedule vs Training, Smart Coach, track work

Double digits

April 15, 2011 by 12 Comments

When I first put my training plan into Smart Coach weeks ago, today was a day I circled. Today would be the first time I’d hit double digits!

While I was out running this morning, I kept thinking about where I was almost a year ago – working my way through the Couch-to-5k plan, finding it hard to believe I’d ever get to 3 miles….and anything beyond that was just crazy talk. But there I was this morning, cruising along to my new playlist my youngest son helped me together last night, watching the miles tick off on my Garmin and feeling pretty good, (by the way, music planning with a five year old is always interesting!). Today there were no walk breaks, even the traffic lights cooperated. And, while definitely windy, it was a beautiful day for a run and hitting a new distance. Great feeling to look down at my Garmin and see that 10 miles!

Now I’m ready for another jam-packed weekend! I’m really looking forward to heading out to see part of the Marathon on Monday. Gotta send a huge Friday Shout Out to all the runners heading to Boston this weekend – congrats on all of your hard work to get to this point…now enjoy the final ride!

Enjoy Your Weekend!
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Filed Under: firsts, long runs, Shout-outs, Smart Coach

Thursday Thoughts – Week 1 Training

March 10, 2011 by 6 Comments
  • I’m half way through Week 1 of my half marathon training plan. After looking at a bunch of different half plans, I decided to stick with Smart Coach – I figured it’s worked for me for my last two 10ks, so if it ain’t broke…..

  • I don’t want to jinx myself but I’m showing signs of getting faster! On the plan for Tuesday was 1600 intervals and I actually saw times in the low and mid 9’s – definitely speedy for me! And I ran the last interval faster than the first. All-in-all a nice return to the track.

  • I’m back to studying the ChiRunning DVD. I’m trying to break it down and concentrate on one “focus” per week so this week has been all about posture. When I get tired I start to slouch a bit, but I’ve noticed that if I concentrate on my posture it takes any pressure out of my lower back/hips. Next week I’ll work to incorporate the next “focus” – the lean.

 How’s your week going?

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    Filed Under: ChiRunning, Smart Coach, track work, training

    Thursday Thoughts (aka 3 things)

    December 3, 2010 by 2 Comments

    My November miles took a serious nosedive — a combination of a motivation vacation and being hijacked by my to-do list! I’m feeling pretty confident that with the Hyannis 10k on the horizon, this case of mileage shrinkage will correct itself.

    Brooks Women's Adrenaline Gts 11 Running Shoe,White/Obsidian/Silver/Black,9.5 B USI went to a great local running store today to get fitted for new a pair of shoes! After being measured, having my gait analyzed and generally talking about my running, aches & pains and goals, I walked out with the Brooks Adrenaline GTS 11!

    I love the feel of these shoes and can’t wait to run in them tomorrow! (Product review to come!)

    Got a chance to create a training plan for my hubs J to help him get ready for his first 10k. So I’ve introduced him to Smart Coach and Daily Mile and we’re now learning the juggling act needed to incorporate two running schedules into our very hectic family life!

    Happy Thursday!

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    Filed Under: 3 things, Brooks Adrenaline, Hyannis 10k, mileage shrinkage, Smart Coach, to do list

    Just plugging along…

    July 27, 2010 by 4 Comments

    The goal this morning was simple….just get in a couple of pain-free miles. After having it out with my angry left leg last week, I gave in to a couple days of rest, stretching and ice. But this morning I was determined to get out on the road, no matter how slow and just get a short loop done.  Well let me tell you it was S-L-O-W! I didn’t stop but at times I’m not sure you could truthfully call what I was doing “running.” But no matter – there was no pain and that was a huge win! I’m learning that in running the path to bigger victories and accomplishments is paved with the much smaller ones. Today was one of those small ones and I’ll take it!

    So I continue to plug along – week 3 with Smart Coach is underway. The goal is to get in 4 days of running as long as the left side stays under control – if not, 1 day will be on the bike, plus 2 days of pilates….and LOTS of stretching (kinda goes without saying, right?!)

    Lots of Great Giveaways Going On in bloggy-land – be sure to check out my sidebar!!

    Happy Running!

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    Filed Under: giveaways, injuries, Smart Coach, training

    Catching Excellence

    July 12, 2010 by 6 Comments
    Perfection is not attainable,
    but if we chase perfection we can catch excellence.
    – Vince Lombardi
    I start my 10k training plan this week! After checking out a bunch of plans, I’m going with Runner’s World Smart Coach. I like that with Smart Coach you can input info on your last race, weekly mileage, how hard you want to train and for how long and it gives you a “customized” training plan for free!

    With this plan I’ll be running 3 days a week and can fit in my two pilates classes and some weight training and bike work and still have one day for rest. I’ll also be mixing in some speed work, tempo runs and hill repeats as the weeks go on. I also decided to build in a little cushion in my timing and not take the training program right up to race day just to give myself some wiggle room…..cause life happens, right?

    You can check out Smart Coach on the Runner’s World website http://www.runnersworld.com

    Don’t miss the great giveaways going on this week on some of my favorite blogs – check out the sidebar!!

    Happy Running!

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    Filed Under: giveaways, Monday Motivation, Quotes, Smart Coach, training