"Six Habits of Highly Effective Runners"

One could argue that it's ironic that I'm writing a post about getting faster when, for me, chopping off seconds off my race times is a slow, excruciating process.  In the past 15 years, I've probably chopped off 2 minutes from my 5k time.

I've never won a race (with over 50 people in it).   I'm about the speed that would barely put me on a high school varsity squad.

BUT I have run with a crap load of people.  A lot of really dedicated runners. Including Sarah OUAL lately.   If you read her blog (WHICH IF YOU DONT OMG YOU ARE CRAZY SHE IS HILARIOUS), you may have noticed she massively PRd this weekend in the 5k.   She's been running for a while, but I think she is much more talented than her old PRs suggest, and seeing her progress so quickly on the track is awesome to watch.

As much as she refers to me as "coach" (which is awesome, by the way, don't stop, Sarah), I am pretty much her workout buddy.    We run most of our repeats together and it definitely motivates me to get out there every Tuesday.  Running with her has reminded me of what it takes to get faster.   And I swear it's more than mindless 800 repeats.

Source

Habits of Successful Runners


Consistency:  Duh, right?  But basically one of something isn't all that helpful.  People see progress when they are consistent in their hard work.  It's less about what you do one day, and more about what you do each week.


Knowing What Works For You:  For both Sarah and me, I think speedwork is highly beneficial and having a running partner helps us push ourselves.  I have a hard time pushing through steady pace runs and tend to run them around 9 minute mile pace, which doesn't do a lot to drop my times.  And high mileage just makes me feel tired and pressed for time.

For some people, I think long runs WILL make you faster  (see the times that SkinnyRunner runs just doing that!).   Bottom line, I think it helps to experiment with different techniques until you start seeing results.  If the type of workout you're doing doesn't feel right for you, or is overly stressful, don't do it.  If you hate it, don't do it.  If it's fun, or gives you butterflies, get on it.


Knowing Your Goals:  PRing in every race for everyone isn't always the #1 priority.  If your goal is more relaxed, just try incorporating some pickups in a run once a week.  If you've got a set goal, look at how you can achieve it.   Speedwork doesn't have to be OMG STRESSFUL DIE . It can be more relaxed as well, depending on what you want out of it.

source

Competitiveness (even with your friends): What I really enjoy about running with Sarah is that she is competitive (in a fun way).  I think sometimes people get caught up in the idea that it's not nice to be competitive, but sometimes this can be a great tool in getting faster.  Granted, not every workout is a race, and your workout partners will be annoyed if you are always trying to race them.  However, at the end of the day, if two people are racing towards the finish line, even the person who loses probably ran faster than they would have otherwise.

Expectations: Every time I meet Sarah at the track, I ask her what pace she wants to do the intervals in.  Without fail, she quotes a pace about 30 seconds per mile slower than she ends up doing them. For me, I have to quote the pace I plan to go, because otherwise I'll just run slower.  So it's about what works for you, mentally.  Managing your own expectations can be a huge ally.


Focus: Speedwork (and running) are times when you can let it all go.  You can either forget your frustrations in life, or pound them out on the track.  Running a race is great, because in that moment, the only thing that matters is the race and how you're running it.

What have I forgotten?  What do you think the best ways to get faster are?  

Speedwork I luv (workouts to get faster)

Speedwork.   Intervals.  8x800m.

These words inspire fear in many a runner.

They kinda scare me too.  But I freaking love it.

Here's why:  
I never feel more like an athlete when I'm rolling down the backstretch of a track in the middle of a repeat mile.  Or even when I'm on the treadmill, getting "girl, you crazy?" looks with my sweat flying on anyone in a 10 foot radius.

I don't love it because it feels awesome in a traditional, eating cheetos, kind of way.  In fact, 50% of the time I want to stab myself during intervals.  But it's still awesome in that gut wrenching, leave all your days frustrations on the track and see what you've got kind of way.

I'm no running expert by a long shot, but I run a lot of workouts (and not a lot of mileage or long runs...what can I say, I like what I like).  Soooo....I thought I share some of mah fave workouts that I think help me be prepared to run decently.  (I'm not going to suggest speedwork for a marathon because I have no idea how to train for a marathon.   And am too lazy to do so at the moment.  All I can tell you is that Yasso 800s do NOT predict your marathon time.) 

For a 5k (or 10k just go a little slower and add a repeat or two)


The Meat O' 5k Training
What: 4x mile at 5k pace or slightly faster.  2.5-3.5 minutes rest.
Why:  Gets you used to running further than 3.1 miles, at the pace you want to keep up for 3.1 miles.
Where:  I think the track or the road is the best place to do this workout.  Treadmill is kind of a cop out for this workout.
Difficulty Rating (1-5, 5 is hardest):  4

Last Minute Speed
What:  A few (12 or so) 200s at mile pace.  60 second rest or short jog between intervals.
Why:  To get some speed under your legs the week of a 5k race but not to completely exhaust you.
Where:  Doing this on a treadmill would be ridiculous.  Find a 200m stretch somewhere else.
Difficulty Rating (1-5, 5 is hardest):  2.5

Indicator of Death
What:  5x1000m at 3200m race pace (somewhat faster than 5k pace), 60 second rest between intervals
Why:  If you can run this workout correctly, I bet you can run your 5k at goal pace
Where:  Wherever you want to get through this bad boy.
Difficulty Rating (1-5, 5 is hardest):  4.99.


For A Half Marathon


Prep for Going Out Too Fast (not that I was goin' to..) 
 (I got this from here)
What:  2x 800/1200/3200m supersets.  800 meters at 5k pace, 1200 meters at 10k pace, 3200 meters at goal half marathon pace.  Jog 800m between sets.  Don't rest during each superset.
Why:  This is great prep for still running strong after going out too fast and keeping it strong when you're tired.
Where:  Actually recommend treadmill.  It makes the speeds easier to get right.
Difficulty Rating (1-5, 5 is hardest):  4.5

The Fast Finish
What:  A long run of 8-11 miles with the last 3-5 miles at half marathon pace.
Why:  To teach your butt how to run fast when you're tired.
Where:  Probably wherever works for you.
Difficulty Rating: (1-5, 5 is hardest)  4.


Terrain Simulation Tempo
(ok ok.  I almost never do this.  But I should.)
What:  A tempo between 10k and half marathon pace of 4-7 miles on similar terrain as your race (hills, downhill...etc).
Why:  To learn how to run in an area like your dang race!
Where:  Outside.  Preferably in the blazing heat or freezing cold.  Simulate all possible race day discomfort.
Difficulty Rating:  Kind of depends :).


What are your fave workouts?  


Also, I'm doing a Duathlon this weekend.  Uhh....any advice?

The story of a 5.2 mile time trial.

On my "training plan" that I am following, (but using the OUAL style of jumping into it with 6 weeks left) there's some notation about a 10k race/ time trial.

Time Trials!  Oh fun!  

I remember time trials from high school track.  Most specifically the 5k time trial we all did every year in late August in Virginia to determine who would run varsity at the XC first race.

Practice was always around 4:00 PM, and I don't know if you've ever been in Virginia in August in the late afternoon, but it gives heat and humidity a whole dictionary of definitions.  Anyways, our whole group of out-of-shape from a lazy summer 16 year olds would run 12.5 laps around the 400m track as Coach Matt called out splits.

Let's just say it was sweat-tascularly hard!


I digress....


Anyways, I wasn't exactly thrilled to see this 10k time trial as a workout, but since I'm going to Seattle this weekend to celebrate Anthony's birthday (woo hoo!  32!), I figured I'd do it today before work.   On the track.  25 lap blaze of glory!

My goal was to keep the pace between 7 and 7:05 pace.

It was a beautiful morning and I put on some peppy music and off I went.    I told myself to segment the workout into the "first part" (miles 1-3 where I should not be pushing at all), the "second part"  (miles 3-4.75 where I should focus), and the "third part" (4.75-6.25 where it was time to go and make it hurt!..or something).

First lap:  1:40.  oops.
Mile 1:  6:58
Mile 2:  7:02
Mile 3:  7:05
5k:  21:56
Mile 4:  7:07
Mile 5: 7:12......

And I ran one more lap.  On my way into lap 22, I cramped up in my side ridiculously.  Yes, my finishing time was a glorious 37:11.  Which is awesome. If you ran a whole 10k.

I'm not exactly thrilled with my steadily slower and slower mile splits even in this failure of a time trial, but even if I'd run the next 1600m in 7:10, I still could have pulled off a 44:21 10k, which is decent.  But, clearly...I didn't.  Sad face!

My side is STILL slightly screwed up from that bike fall and I think it's still causing problems.   I tried to stretch it out last night, which clearly backfired!  Why yes, I AM a licensed doctor and chiropractor!   Nothing I can do, but just wait while it heals, I suppose.

I am excited to not have to do long track workouts anymore however, because my Garmin is coming MONDAY!  This is also good because I can never return to the track again because I feel a little awkward.  Here is why:

When I finished, a older dude (late 40s or 50s?) told me good job on the run.  I told him that I didn't finish the workout and that I sucked.  I wanted the encouragement and to feel better about my failure, so I walked a lap with him.  He was a former 400m runner and from West Virginia.  He was super sweet and I thought it was nice he was being so encouraging....  Until he asked for my phone number.
Now...can't lie, I actually like attention to a certain degree because I feel like I am approaching hag-dom and it allows me to believe that I am not becoming one.  But I'd also prefer that they don't remember the 1969 moon walk.

Take notes, ladies, community college tracks are the new place to meet gentlemen!

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Two more things:

1) I changed my layout to make things easier to read.  Love?  Hate?  I feel like this new layout is kind of boring and I want a better slogan on the header.  Please give me tips!

2)  There are a crap load of awesome people racing this weekend.  Christina, Colin, Emily, Angry Runner, OUAL, Pam, XLMIC, Chicago Runner Girl, Run Eat Repeat, Xaarlin...and I am SURE I am forgetting people (please forgive my forgetfulness!).

They are all gonna be awesome.

ALL OF THEM!!!
Good luck, y'all ;).

Running while sick? 6x1600 fa sho.

First of all, here is our Nuun team video from Hood To Coast!  

It's a great video!
I'm not in it, but it's probably because I got into a dirty dirty brawl with the videographer when he was in our van.   What can I say, he said ice cream sucks, and I'll defend the honor of McDonald's Cones and Haagen Daaz to the death!


In other news...let's talk more about....me!

I've been kind of sick all week with a minor cold.  But on my half-ass marathon training plan (that I started around weeks 5-7ish), I was supposed to do some repeat miles.  Not the normal repeats I do where I kill myself with three really fast ones with minimal rest and then stop....no...this workout called for 6x1600 at 10k pace with an 800 meter jog in-between.

I don't really know what my 10k pace is anymore (calculating from my 5k makes it too fast and calculating from a mediocre PR is too slow), but I'm gonna say somewhere around 7 min miles as an estimate.

I gave some thought into postponing the workout because of the sickness...I didn't want to make myself more sick or just have a terrible workout.   Of course, I decided to throw caution to the wind  and give it a try anyways.  I can usually perform ok while I'm sick.
After a 1.5 mile warmup to the track, I got my booty in gear and started running:

Mile 1:  6:57.  THIS IS SO EASY OMG.  MY BIG BREAKTHROUGH IS COMING!!!

Mile 2:  6:59.  Meh...not too bad.  Do I really have 4 more of these?

Mile 3:  6:59.  Holy crap this is boring.  Maybe I'll estimate mile 4 on the way back and just finish up on my gym treadmill.
I ate a Gu because I hadn't eaten much before running.

Huge big dude who walks on the track every morning and random sprinter dude join me on the track.  The huge big dude says good morning to random sprinter dude and this makes me jealous.  I've always tried to strike up a conversion with the huge big dude but he never wants to talk to me.   What the heck, yo.  

Mile 4:  6:52.  I was getting tired.  I also got really confused by my splits and thought I was running way slow.  Turns out, I can't add and ran way under.

I just thought this was funny.
No relevance to blog post really...

Mile 5:  6:59 OMG I AM RUNNING LIKE INFINITY LAPS AROUND THIS G-D TRACK!!!

Mile 6:  6:55 Woo hoo!  Finally done.  That was tiring, but not too awful beyond being boring.  I'm pretty sure I deserve a medal for running 34 laps!

Of course...later on today, I started feeling more sick....oh well...no regrets!


Here's my weekly recap!  

Thursday - 18 mile bike
Friday - 9 miles
Saturday - 3 miles
Sunday - 9 miles
Monday - 7 miles (4x1200 at 6:27 pace, 1.5% incline)
Tuesday - 5 miles
Wednesday - 20 mile bike
Thursday - 12 miles (6x1600, 800 m jog in between, 6:57, 6:59, 6:59, 6:52, 6:59, 6:55)
45 Running Miles, 38 Biking Miles - really happy with my increasing mileage!

Surely after this 45 mile week, breaking Paula Radcliffe's changed marathon world record can't be far off.   After all...now it's ONLY a 2:17.

Soooo....
Do you run or workout when you're sick?  
Does it make you worse / better?  
Have you ever raced while you were sick? 

Who really ends up with Mr. Big anyways? (F Yeah Friday)

Another week, another dollar, friends.  I am getting really pumped to run Hood to Coast with my Nuun teammates next week!
But...I'll do a whole Hood to Coast post later.  I am a procrastinator, so no need for any blogging or preparation until the 11th hour!

 It's time for.....F Yeah Friday!  (A celebration of all things awesome during the week)

1) Cuban Food:  Holy crap, y'all.
I've always been a fan of Cuban food, but let me tell you about my two separate culinary-heaven experiences this week.  It started out on Saturday with Ropa Vieja at Versailles in Venice Beach.  What's Ropa Vieja?
Tender Shredded Beef in a Tomato-y delicious sauce.  My description doesn't do it credit though.  Run, don't walk to your closest Cuban establishment and try it.

Just kidding, smoking is BAD-4-U

THEN this morning, I met a friend for breakfast (who meets people for breakfast during the week...craziness) at Porto's in Downey.  There were a million tempting pastries but I got a rum soaked dough ball with cream on top.  I know this also doesn't sound THAT amazing, but let's just say that the moment Cuba opens the borders, I will be the first one brunching with a dough ball in one hand, and a cigar in the other.




2)  Jet Blue:  My flights to and from San Francisco were both delayed.  Annoying?  Yeah.  Worthy of compensation?  Probably not.  But they emailed me a $25 dollar gift certificate to apologize.  Nicely done, nicely done.



3)  Sex And The City Repeats:  Whenever I get home from work, I often kick back and catch up on some good old SATC.

Uhhhh...Sex and the City went off the air years ago.  
Whatever dude, it's still a great show.  I watched SATC at it's height in the early 2000s when I was in college.   I loved the idea of the disposable cute boys, $600 shoes, and brunches at hip places in NYC.   It's a fantasy world!  BUT while I am willing to accept all other ridiculous parts of their lives, I just can't come to terms with Carrie ending up with Mr. Big.  He was charming, but put her through so much and was totally a jackass!

I bet most of us had our Mr. Bigs in our lives:  An unattainable - emotionally unavailable - gives you just enough to hang on - totally does it for you -guy.  

In what parallel universe does anyone actually end up with that guy? Do you know anyone who did? 
I know its bad TV, but I want Carrie to meet some dude 100x better and nicer than Mr. Big and that's how the series ends.  Possibly with a choreographed dance routine to Beyonce's "Single Ladies".
If ya liked it then you shoulda put a ring on it.  


Alright alright enough about Sex and the City...I'm not ready to make this blog a relationship blog...yet.

Weekly Workout Recap.  All-in-all a good week:
Saturday:  5 miles easy, 2 miles at 13:20 on the treadmill 1% incline.  Legs felt dead.
Sunday:  30 mile bike ride
Monday:  4 miles easy
Tuesday:  1.5 miles of easy, 5x1000 @ 6:00 min / mi pace 1.5% incline, 3 minute rest.
Wednesday:  Ridiculously slow 6 miles.  Stopped to cross streets 1 billion times.
Thursday:  1 mile warmup, treadmill tempo of 7 miles (at 1%) alternating 7:24, 7:13, 6:58 pace every 5 minutes to keep the boredom away.  Amazingly felt easy.
Friday:  5 miles easy.
Total Running Mileage:  34.5.  Biking Mileage:  30.

What was awesome about your week??

Mental Vs. Physical Racing. Chocolate Espresso Cookies!

Because you really need a post workout photo of me

Self Talk Before Race: "Margot...give it all you've got. Go out slow, it should feel easy, and gradually push more and more until you kick some boot-ay".

Self Talk Near End of Race: "This sure is painful. Any particular reason you went out ridiculously fast again? Ya know..it's ok that ten people just passed you just let'em go. I know you'll be mad later, but...for now this slowing down sure feels goooddd".

Self Talk After Race: "Goddangit! Why didn't you just push a little harder through that last mile! Don't listen to angry-near-end-of-race self!"

Topic of the day: The mental side of running...in particular the mental aspect of being prepared to race.

There's a Pre quote where he said "I am going to work so that it's a pure guts race. In the end, if it is, I'm the only one that can win it". or even better his quote of "To give anything less than your best is to sacrifice the gift." (Love him! He was a pretty interesting dude!)

These quotes are SO inspiring, both in running and in life, but how do ya get those guts and give it your best?
While I'm no authority (maybe the the opposite of one?), here's what helps me to feel ready:

1) Feeling Fast: Knowing you've done the training. Having done some confidence building kickass workout recently.
2) Feeling Mentally Rested: Whether this means you've gotten plenty of sleep lately, or just haven't done a hard run in a couple days, I think being pumped to race and ready to take it on plays a huge part. At least for me....
3) Having Competition or Inspiration: You pick what works for you. People are different and either being motivated by beating the some random reality TV star in front of you, or knowing your family is there to cheer you on (this helped me SO much in Boston) can help a ton.
I see all the time on blogs "I'm only competitive with myself". Screw that. If being competitive with the dude ahead of you helps you do your best, go for it.

Why write about this topic now?  Well...it's selfishly motivated, of course :).  I've got a 5k this weekend, and I'm feeling physically fast, but mentally so-so! Luckily, I've had a couple quality workouts this week that helped me feel more confident:

1) 5x1000m @ 6:11 Pace at 1.5% incline on the treadmill. 400 m rest (prolly like 3 minutes).
2) 12x200m @ about 41-42 seconds (except when I ran a 39 because there were a bunch of army dudes on the track that I couldn't help but race), 200 meter jog rest. Then I decided to do a mile at 5kish pace (ended up doing it at 6:38) to see if I could do it without straining. I did and the mile felt controlled. Big confidence booster.

What makes you feel mentally ready for a race (or even a workout)?

If all this running talk doesn't do it for you, perhaps a Double Chocolate Espresso Cookies recipe will!

I made these last night to send to my brother for his birthday. Great, except that his birthday was July 28th. Sister of the year award right here!
I got them off this blog, but made a couple changes based on the comments. Here's my version. I think they are pretty tasty, although I'm not 100% blown away. They're a little more "adult" (nothin' XXX rated about them) than the average cookie, and would be awesome with coffee.

2 1/4 sticks unsalted butter, room temperature
3/4 cup sugar
1 cup light brown sugar
2 eggs
2 1/2 cups flour
3/4 cups unsweetened cocoa powder
1 teaspoon baking soda
1/2 teaspoon
2 tablespoons instant espresso powder (I used super ground coffee. If you do this, make sure it's ground fine like instant coffee so it dissolves in the batter)
1 tsp vanilla
12 ounces semisweet chocolate chips (I'd cut this in half and add walnuts next time)

Preheat oven to 350
Cream butter and sugars until light and fluffy. Then, add eggs one at time. Add vanilla

In a separate bowl mix together dry ingredients: flour, cocoa powder, baking soda, salt, and espresso powder. Make sure ingredients are well combined.

Slowly add dry ingredients to butter / sugar mixture. Mix everything until the ingredients are fully combined, but do not overbeat. Stir in chocolate chips.

Cook on baking sheet @350F for for 15 minutes (blog says 10-12 but mine needed to cook longer, so this time varies).

Enjoy your super charged snack!

The Surfer Dude's Guide to Training

Remember when this was a running blog?  Well surprise! ...for today it is again.  I wanna talk about training plans and fast shoes.

beautiful beautiful shoe

Today I tried out my new lightweight trainers (the mizuno elixir, aka the smurf shoe) on the track.  Yes, that's right.  I finally bucked up and did a non treadmill workout.  I've been scared to since Boston since I had a few bad workouts right after.  And...it went ok!  4x800 @ 3:09ish and 4x400 at 1:30ish with prolly an average of 2 minutes rest between each.  

These shoes are amazing.  I've always been a huge fan of Mizuno, but I felt like freaking Mercury with wings on my feet in them.  And I look like a Smurf.  Best purchase of the month.   

I was all excited that I can run on real ground and not a machine until I looked up some paces on RLRF for the 5k to see if I was where I wanted to be.  I'm not.  Gotta go faster on the 800s.  Or, God forbid, possibly actually follow a training plan with some consistancy???

(Dum dum dum....ominous music...)

I don't like training plans and I've always considered myself to be a little like the surfer dude of running. 

"You gotta go with what feels right, braaaa."

"Just listen to what your body wants to do, duddeee"

What I mean, is that I've felt like if I do a training plan with a rigid workout schedule, it stops being fun and play, and starts becoming a job.  

But like the surfer dude, we all have to grow up sometime, right?  Well....maybe....

After years of almost daily discussion with my friend Christina about running (and gossiping about runners), 50% of these talks have ended with her trying to lure me into a training plan with wild promises of PRs and age group trophies.  I haven't bought it.  I trained in high school, and I was mediocre-ish.  

AND if I really give it my all, I can't claim post race "hey...I wasn't even training...braaa".  

(I don't mean to say I don't try.  I run the crap outa hard workouts, there's just no rhyme or reason to them.)  

But I'm beginning to think Christina, my pro-training amiga, might be right. Or that at least, I should give one a try.  After watching the steady improvement of so many bloggers after dedicated sweat and tears, I think I want in.  

This fall, I am going to sign up for a Triathlon, and find some plan (possibly Run Less Run Faster) that allows me to train for my half marathon on October 30th while learning to not drown in the pool.  A hybrid plan I think will be a good place for me to start....

Unless I decide to take up surfing instead.  

So....what training plans have you tried?  Tell me about your PRs or awesome improvements!  Inspire me and make me jealous!  

Also...do you guys care what I run on a weekly (or daily) basis?  

I don't usually write it because I assume no one cares, but I can recap if anyone (God forbid) is looking to me for training ideas.  Or just wants to make sure they are running faster / more than me, that's cool too :). 

Bachelorette Contest Leaderboard. Want Nuun?

I had a pretty good workout this morning and finished one I failed at last week (2x2 miles at 6:40, 1% incline, 5 minutes rest in between, woo hoo!).  Phil Collins on my ipod got me through it.  I love power ballads. 

"You're the only one who really knew me at allll...."

We've got two weeks left in one of the most heart wrenching and emotional experiences I've ever been through:  The Bachelorette.  

=)

haircut, boys?

I've come to the following conclusions:  

1)  Ben F. must be taking sedatives.  

2)  JP and Ash wanna make out all day lonnggg.  

3)  Ben F and Constantine's next dates should be to go get haircuts! (Are they twins?)

the most dressed down pic I could find of Em

4)  I really want Ames to find a girl.  I liked his line about making everyday things romantic.  

5)  I wanna see Emily (Maynard from last show) run a marathon so we can see her sweaty and yelling for shot blocks at mile 20.   

I did a breakdown of the contest leader board and I gotta say, you guys were MUCH better at choosing the top guys than I was!  

4 people are tied for first and and 10 are in second!  

Got All Top Three

hauterunningmama
Emma 

KP  

James

Have 1-2 of Top 3 (Possible Max 14 points!)

Christy @ My Dirt Road Anthem: A Runner's Blog
Marathon Lar
chuck
RoseRunner
Caitlin
chacha
enthusiasticrunner.com
Mary
Sanity and Sweet Tea
Anthony 

I loved how several of you mentioned your love for JP, but KP made me laugh the most with her comment:

"I hope she doesn't pick JP because then he can move back to New York and be available to date me!"

I am somewhat appalled that my boyfriend, who would rather shoot himself than watch the Bachelorette got 2 out of the top 3. He chose one dude who was already off the show and the others because he likes movies and hippies.  His comment: 

"I'm afraid you're all wrong ladies! This is how its going to shake out:

1. Constantine (I love that movie they made about him)
2. Ben F. (Hippies FTW)
3. Bentley (babes love the brawny man)"

Sooooo....
Who do you think is going to win now?  
Do you think Constantine and Ben are long lost brothers?  
Do ya ever workout to power ballads (or any completely  non running appropriate music)?  :)

Also, I have a ton Nuun tabs here at my house in almost every flavor imaginable.  If you want some flavors, email me and I'll tell ya what I've got and can send it to you  (but it would be nice if you'd pay shipping if I mail it...)   

J-Biebs Hair. Mile Repeats.

Ahhhh Saturday!  Beautiful day outside....and I'm sitting here inside....blogging and watching the Disney Channel.

My passion for entertainment targeted towards 12 year olds is pretty high.  Today it's The Wizards of Waverly Place.  It stars Selena Gomez, JBiebs girlfriend.  Anyone else think this is just a publicity relationship?  

I know.  I ask the difficult, hard hitting questions on this blog.  

I sort of wonder if JBiebs is going to turn into the Jonathan Taylor Thomas of our generation:  Adorable while young, kinda strange looking as an adult.  

On the subject of celebrities (that I seem to be writing more and more about), I figured out how J-Lo got her famous booty:  Padded booty biking shorts.  

I finally got mine in the mail and went on a quick trial ride yesterday.  IT WAS LIKE BIKING IN THE CLOUDS!!!  Ahhhh comfort.   The effect of looking like Kim Kardashian was an added benefit.

Here's your visual.  And to answer your questions:
Yes this is a picture of me, and I took it.  


(hehe)



Hey Margs, what about the repeat miles you have in the subject line?  


Oh yeah.  I did a workout for the first time in two weeks.  Actually it was really nice taking that "time off"by doing my usual easy low mileage runs.  I felt enthusiastic about running this morning, which hasn't happened since before Boston!

I did the workout on the treadmill again, since I am pretty sure off the mill, my brain is getting in the way of my body getting a decent workout.  So until I either figure out the treadmills are wrong, or I stop being crazy, I'm gonna do workouts here.

Here are the splits with 3:30 walking rest between:  6:57, 6:45, 6:40, 6:31.  .5% incline, 1.5 mile warmup and cooldown.

Decent.  I'd like to do 4 @ 6:30 or 2x2 @ 13:00 to feel ready for a 5k PR.  Hopefully soon!!

I always feel a little silly in the gym working out really hard.  Possibly because of the galloping buffalo sound I make with each stride when I run hard.

Anyone else get self conscious at the gym when working out hard? 

Should I wear those shorts under skirts and see if I look like Kim K. ?  

=)

Running Makeup, Headbands, Bak 2 da Trak

It was TRACK TIME this morning!  

I've been trying to go to the track on Wednesdays for an easier / shakeout type workout, and Saturdays for a longer, feel like death workout.  I did the exact same thing as I did last week since I was really unhappy with it last week:
5x800 @ 3:19, 3:20, 3:20, 3:21, 3:21.  Tacked on a 400 @ 1:39.  The rest time varied bc I got bored and was walking to random parts of the track to start...the things we do for variety, eh?  =)

I was so discouraged when I did the same thing last week, but today I felt pretty good about it.  Here's why (besides lowered standards):  Last week, I felt like I was killing myself to complete this workout.  This week, I felt like I could have done more.  Slow but sure progress I hope!

I wore one of my new, kickass non-slip headbands that I got in the mail for the workout!  They stayed put pretty well and I think they are ridiculously cute.  

Skinny Runner blogged about this a while back, but in case you are my one reader that doesn't read her blog, Bethanye is making super cute no-slip headbands in exchange for a donation to her Team In Training page!  I love her idea...and her headbands.  GO BUY SOME!

Without any further delay...here are the headbands:

 Headband 1: 

Here's #2:
 I know what you're thinking right now:

"Margs....besides the fact that you clearly took these pictures in your bathroom, you look like you sorta dressed up for these pics...different than the usual... like you didn't just step out of a dumpster."

That's correct.  I actually put on makeup and combed my hair, solely so that my poor appearance wouldn't be responsible for a huge drop in Bethanye's headband sales!  

Speaking of appearances, I've been trying to find a new tinted moisturizer.  I barely even own real foundation, so I splurge a little on this stuff instead.  What do you use?  Is it possible to wear that AND foundation?  Clue me in here =)

I looked at some online reviews and a couple brands that kept showing up at the top of the review lists were:

Laura Mercier

Olay

Smashbox

I totally ignored all my research and got josie maran - on the recommendation of the Sephora lady - which I freaking love so far.  What I like:  SPF 30, and more coverage.  Of course, since I wear this stuff like normal makeup as well as for workouts for sun protection, so a little heavier duty stuff works for me to cover up any lovely craters on my face!  It might not be awesome for you if you want a lighter feel.  

So here's the question of the day:

Do you wear tinted moisturizer?  If so, whatcha like?
Yes, and love this Josie Maran stuff.   

ALSO - Do you wear makeup when you run?
Nothing beyond the T.M. unless I am running with other people and I don't want them to think I'm a bum.  =).    

Repeat Miles, Ghana Yogurt, and Vitamin Water

I wanted to post last night, but I was kind of exhausted.  I made a half attempt to go see Bridesmaids, because it is supposed to be awesome, but it was sold out, so instead I stayed home watching The Voice and shoe window shopping online.

My Saturday started with a track workout.  My expectations were lower this time, but clearly they needed to be even lower!  I did three repeat miles with about 3 and a half minutes rest.  7:00, 7:01, 7:08.  

Oh Hai Bad Haircut!

Indulge me in a pity party for a minute here.  I know these times could look either fast or slow, depending on the beholder, and I am thankful just to be able to run (and that my super sore hamstring from those two races that I never talked about bc I didn't want to jinx it is finally getting better), but this is not where I want to be. 

 I read some stuff about marathon recovery online that made me feel a little better: active recovery - marathons

Here is a post workout picture that displays my apprehension of my fitness level, as well as my un-brushed, super need a haircut hair (sorry!)

I have a haircut appointment next week, but after taking this picture, I just resorted to cutting my hair in the bathroom!  I'm not sure is an improvement or not but it made me feel better =).

After the workout, I drowned my sorrows in some yogurtland!  I may not be the fan that Janae is, but their new Key Lime Pie flavor sure is pretty amazing!!!   

                       -------------->

Ghanaian Flag Anyone?  PS:  I am not an Africa Expert...I did some project from hell on Ghana a year back so thanks for indulging me in that nerd-scape.

$1.00 of Yogurtland

When I got to the checkout, I got this:

I can't get it to flip but YES that is a $1.00 off your next purchase.  I think it's just a California promotion (or possibly just my location), but bargain hunters, check it out!

Speaking of deals, Ralphs was running a $1.00 each promotion of Vitamin water. I've long been kind of skeptical of this stuff, but a couple weeks back, I finally tried it.  Conclusion...not bad...and not surprisingly...full of vitamins!  I've only have the Lemonade Zero thus far.  Apparently it's sweet because of Stevia Extract.

What is this stuff?  Anyone know?  Here's what wikipedia says:  Stevia

Bottom line, as long as it won't give me cancer, stomach problems, or some other unknown illness, I'm cool with it!

And on that note...I'm off for a bike ride and to watch my sister in law in a horse show!  She got four blue ribbons yesterday....talk about kicking some butt!

Have a great Sunday!

For the Q and A section:

What do you think of Vitamin Water?  
(jury is still out for me...I'm warming up to it!)

Do you ever make your Yogurtland look like other nation's flags?
(Think I'm alone in this one...)

Back on Track? Pun Intended. =)

I'm not a huge fan of long runs, unlike what seems to be most of the running community.  In fact outside of the three marathons races I've done, I don't think I've ever run over about 17-18 miles...try as I might to go longer, it's just beyond my patience level!

 (Please do not take training advice from me on this...this training strategy is clearly why it takes me several weeks to recover from a marathon).  

HOWEVER, I actually really love track workouts.  As painful as they are during, I always feel a sense of accomplishment afterwards and the mother of all running highs as well.

This morning, I decided I would go to the track for the first time since Pre-Boston.  I was actually excited just thinking about it and kind of nervous to see what my body would be able to do.  I was secretly hoping (as I always do) that interval times that used to be hard would be a breeze and  I would laugh and high five the other people there as I ran to do another 5 minute mile...

That's not exactly what happened.  

I got to the track and sadly the giant man who usually walks around the track every morning and shouts encouragement to himself was NOT THERE!  However, there WAS a skinny dude doing what appeared to be running form work.  He surely must be an avid reader of my blog and read my last entry (Blog Entry On Running Form ;).

So I got goin'.

I ran some 800s....five to be exact with around 2:15 rest in between.  I had wanted to do six right around 3:20 as a sort of "workout that is challenging but not horribly difficult.  Which I pretty much did (minus 1 800) at 3:18 3:18 3:18 3:21, 3:20.


I didn't feel that great about it. 

The problem wasn't the times, it was the amount of effort I put into it.  I was sprinting the last 800 just to make the 3:20 mark, felt exhausted, and am pretty sure I couldn't have done another!  It felt great to get out there, but my legs were glaring at me the whole time saying "What the heck?  We haven't run faster than 8:00 miles in the last month...no way are we going 6:36ish...today!" 

When I got back to my place, I chugged some Trop 50 Pineapple-Mango.  Have I mentioned how much I love this stuff?  50 calorie fruit juice..all natural and all fruit, heck yeah!   It's not quite as good as the real higher calorie stuff (in my opinion) but totally awesome for after workouts because it's more refreshing.

In fact Trop 50 and I took a post workout picture together....

Please laugh....=). 

Bottom line on the track workout, I am not exactly where I want to be for running a half marathon soon, speedwise, but...just gives me more room to improve, right? 

Do ya do speed stuff?  What are your favorite speed workouts? (for me...it's repeat miles for pure, gut wrenching satisfaction) 

Have you tried Trop50 ?  (I promise I don't work for them, I just like da juice after running). 

Have a great Thursday!!

"Yasso 800s"

So this morning I decided I'd go to the good ol' track.

I have to be honest, I don't really know how much to push myself there. The only track workouts that feel real to me were the track workouts of death from high school. They were probably so hard because I generally did them with girls who had 5k times a good 2 mins faster than me.

That said, the ones listed in Runners World, etc seem too easy and not good enough for race prep. Hard to decide friends, hard to decide :).

Today I decided to attempt the Yasso 800 workout ! I did 90 sec rest bc I am inpatient and 3 minutes rest seems ridiculous. Here are the splits!

3:23, 3:23, 3:24, 3:24, 6:49 (Got bored and just did a mile....), 3:26, 3:24.

I was pleased with this workout. I'm not going to fool myself and say that this is an indication I'll be running anywhere in the 320s (I would die a happy woman), at Boston but it was good times!

I was also pleased that the extremely huge man that walks around the track every day was there still. One time I heard him say "you got it, good job!" over my ipod shuffle.

Then I realized that he talks to himself the whole time and he had no kind words for me! That said, mad props to him. Walking around a track at 400 lbs must be hell. I'd be yelling encouragement to myself too!

And because Christina said that if I don't post pics, no one will read my blog, here's a great one post workout (above bc I don't know the pic format yet). Modeling agencies please call one at a time....

I will post our biz plan for this blog and the "other one" tonight! Get readddyyyyy

I'm not a business man...I'm a Business....Man....