Running...Functioning?

I haven't talked about my own running in quite some time.

This is for a couple reasons:

1)  It's not exactly rocket science on my part.  I have no magical training techniques and I remain quite the hobby jogger.   Hurrah!

2) I was running really poorly over the fall and semi poorly over the winter.  I like to brag as much as the much average Jane and when I run crappy workouts, there's little opportunity to do this.  Dangit!

But I am still running.  And it's going ok.  Here's #proof.

A couple notes.  Yes, that's a text string to OUAL and I still have her in my phone as "Sarah-Soon-To-Be"!  Also, she broke her phone so it's not like she was a jerk to not reply to the upper congratulatory text.  

I digress. The point is that I've actually been training.   I'm planning to run the Mountains to Beach Half Marathon in three weeks and ever since I ran the Lucky Half in Sacramento I've been trying to add extra intensity into my workouts.   I feel like there's potential to PR although no guarantee.   Also, Mountains to Beach has an elevation drop of about 200 feet which is not enough to make it a cheater course (I think?) but enough to make it a damn easy course (I hope).

I've been running a lot of tempo-ish stuff on the treadmill at 1% incline.   I've been pretty consistent about doing two tempo / speed sessions and one fast finish long run on weekends.  I'm still not sure if running fast on the treadmill equals running fast without a giant moving belt under you outside, but hey, it makes it easy to get the workout in and workout > no workout, right?

Here are three workouts I've done that make me think I don't suck:

1) 6- mile tempo "wave" at around 7:04 about two weeks ago.

I don't really know the science behind the wave tempo, and I altered the pace from 7:30 to 6:40 throughout this run.  All I know is that altering the pace every 800 meters keeps me from going insane or quitting.

2) 3 @ 6:54 pace, 1.5 @ 6:43 pace and 1@ 6:35 pace with 2.5 minutes rest between intervals.   

I made this one up as I went along.  I figured, start around threshold pace for a faster-side short tempo, and then run a little faster on tired legs.  I was happy about it because 5 miles of tempo-y intervals around 10k pace can't be a bad thing, right?

3) 9.5 miles easy + 5 miles at 7:15 pace.  

I did this today as some sort of "peak" workout for the half training.  It hurt like hell (see above text).  Honestly it felt harder than it should.  This concerns me.  But I've been traveling a ton lately, eating terribly, and sleeping not-enough so I figured, if I could do this feeling like crap, maybe it's a good sign for how I can run fully rested.

Which brings me to my next question:  How do you prioritize running in your life?   And how do you remain fully functional even if you get up really early, run a really hard workout, etc?

I struggle with this.  I mean it's easy to say "Oh I wake up at 3 AM to run 15 miles and I just make myself do it", but I mean...if I do something like that, I am risking feeling bad for the rest of the day.   I'm risking losing productivity because I need to go back and take a nap or just can't function well.  I'm human and stuff and I am one of those people that needs sleep.

And with other priorities it can be tough to be productive when all you want to do is lay on the floor and foam roll.   I noticed this particularly when I was in Florida for a work conference this week (it was honestly not all THAT stressful, see shark fishing pic below.  It's "team building", y'all!).   But it was time-intensive as are all conferences.

For Example:  Prior to all the shark fishing fun, on the first day of the conference, I got up really early to run before all the festivities got started.  Then I got ready to go to sessions, and I couldn't stay awake at all.  I had to go back to my hotel and take a nap I was so exhausted.   I felt guilty because I knew that my exhaustion was a result of my waking up so early to run (going to bed early was not an option because I arrived in town very late).

The same thing has happened when I've run really hard or long workouts before work.

So how do you prioritize your running and your time when you know it might cut into how you perform other activities during the day?   Rearrange things?  Say "screw running" for the day?  Say "screw doing other important stuff" for the day?   Be extra careful about nutrition (because maybe this is a factor)?

I'm still looking for how to balance things AND be 100% present for other things.   And no, chugging espressos every 10 minutes along with slapping myself in the face to wake up is NOT an option.  Not that I've tried that, of course.

Training Update and Faster Bunny Lochte

When I trained for the Eugene Marathon, I felt really burned out.  I was trying to increase my mileage, and I got it above 50 miles a week a couple weeks.  While that's not a lot for some people it made me really exhausted.  I was also doing a ton of speedwork at the same time, so the combination was more than my legs could take at the moment. 

So I decided to take a new approach after Eugene and listen to my "Run Less Run Faster" book.  I freaking love the title of that book.  Why yes, I would like to run less AND get faster! 

Basically the premise of RLRF is to do three quality workouts a week and do whatever you want the rest of the time (cross train, run easy, whatever).  But the three "quality workouts" are no joke.  The track paces are way faster than anything I usually do repeats at (3:00 800s, 6:18-6:20 1600 meter repeats, etc.). 

Yikes.  

RLRF says to do about three miles of track work (think 6x800m), a 4-6 mile tempo at a little faster than goal half marathon pace, and a long run  of 10-15 miles around marathon pace. 

I really enjoy the premise. 

Unfortunately I've been kind of half-assing the program.  I find it hard to run hard three times a week since I'm out of town a lot (and lets be honest, on those weekend nights I'm out of town I've probably been out late, had a few beers, etc. and the odds of getting a high performance workout in the next day are slim to none.  Come on...a girl's gotta have fun, right?).  So I've more been attempting a track workout, a tempo, and a more relaxed longer run weekly along with some really minor strength training.  I'm probably averaging between 30 and 35 miles a week.

I've also thrown in some races (a 5k and a 10k) even though the goal race is the San Francisco Half marathon in three weeks.  Initially I thought I wanted my goal pace for the SF half to be a 7:10.  After an average 5k performance and a really difficult long run yesterday (11 + 5 at goal half marathon pace turned into 3.5 at goal half marathon pace), I'm beginning to think that's too much of a reach for me this summer.  Hopefully I can keep it below 7:20.  Maybe that's still a stretch?  Oy.

As a deviation from the RLRF program I'm planning to do an indicator type workout soon where I run eight miles at goal half marathon pace.  I figure if I can can run eight miles at GHMP during a grumpy-before-work training session by myself, running 13 in a race is doable. 

Luckily my lower mileage has given me more time to try other stuff like...

SWIMMING!

source

It's been an entertaining experience.  I'm terrible.  I still spend the first 5 minutes in the pool simultaneously wondering if I am going to drown and wondering if the lifeguard is thinking "HOLY CRAP THAT GIRL IS SLOW". 

It's true. 

I'm the slowest person in the pool and yes, that includes small children learning to swim as well.  It took me several sessions just to learn to exhale under water and now I'm trying to keep my body long and straight, breathe on both sides, not look like a manatee, you know...the usz.

While I usually hate talking to people when I work out, whenever I go swimming, I pray that a person who knows what they are doing will take pity on me and tell me how to improve.

It's probably time to buck up and take a private lesson.  I know just the guy to help me out.

source

Oh what, he's busy training for the Olympics?  Alright, maybe he can pencil me in after London...  #callmeryan

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?