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Posts tagged ‘workouts’

May 7

Greenway_(271_365)
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City Running

This week I’ve decided I’m leaving city running behind. I can’t do the slanted sidewalks, the traffic or the stoplights anymore. Yesterday, my coach mentioned to me that as we progress into this next training cycle, I get off the sidewalks. Honestly, I think that’s one of the best ideas I’ve heard in a long time.

Why? Well because I’m a creature of habit. I run the same routes on the same side of the road, all the time. Sure, I can switch it up but then I run into the problem of stoplights and traffic. Fartlek workouts in downtown are the worst idea ever! Lately I’ve been taking my runs out to the Raleigh greenway or Umstead Park and I really do love it. I love the challenge of the hills, and I love that there is no stopping unless I decide I need to stop for whatever reason. The fact that there are no distractions allow me to focus and at the same time, allow my mind wander. Since there are no cars, I don’t have to worry about careless drivers.

City running, you’ve been great for so long but I’m ready to move on. I think my running is ready for something new.

Happy Trails and Happy Running,

Tracie

Running Update: Today was my first workout since my injury. I had a fartlek run of 8×1 minute repeats with 1 minute rest. I have to admit, the hills were challenging but I was super stoked to keep the pace right around 6:00/min. Two intervals were even faster. I did a 3 mile cool down slightly faster than 8:00 min/mile. After the intervals, that seemed like a pretty easy pace to me. My warm up mile is here and my intervals are here.

Mar 24

Progression

In an effort to keep my fitness levels up as I slowly return back to running, I’ve been doing a few workouts from the Nike Training Club. Last Sunday at 4:15 am (I had to workout before Mario’s race), I attempted Cardio Killer for the first time. The workout is 15 minutes of jumping, core strength, and upper body strength. It’s a constant workout with only 3-30 second recovery periods. I’m pretty sure I hit the pause button a few times.

This morning I persuaded Mario to join me in Cardio Killer. It was during that second recovery period when I wanted to hit pause for the first time just so I could have another minute of rest. I said out loud to myself, you can hurt now or be sorry later. I kept going and never hit pause once. I was proud and it was a definite improvement from a week ago.

Cardio Killer Workout

Cardio Killer Workout

My point is progression happens. It may be hard to keep that in mind during a workout, but you’ll realize it a week, a month, or even a year from now. Two months ago, my toe stand was horrible. Now, I am so impressed with how much better my right side is than before. The body learns and the body adapts. You just have to keep teaching it.

Happy Trails and Happy Running,

Tracie

Recovery Update: I could have run this weekend, but I decided not to. My hip doesn’t really hurt, it’s only a little sore. Perhaps if it had not been pouring down rain and cold this morning, I would have headed out for a few easy miles. However, I did several hip flexor strengthening exercises, abs, and my Cardio Killer workout. I also started my morning with yoga.

Jan 22

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Consistency

In any given year, my running performance typically goes something like this: run really well, get excited and start training for a race, run really well (and run a lot), get injured, spend 1-2 months being sad, swear you’ll focus more on injury prevention, get better, and do it all over again.  When I first met with my RC, I very clearly remember him saying we needed to work on consistency. Learn to be the runner who can run on a consistent basis without putting yourself on the injured list. Consistency is key he told me.

Jason Fitzgerald:

Running is cumulative. What you do today influences what you’re able to do tomorrow. And what you do this week influences what you’re able to do next week, next month, and even next year.

You see, training is stacked. Distances, workouts, and paces always build on one another within a block of running… so consistency is what separates achievers from under-performers. But how is it obtained? How do you string together consistent months and years of training?

It’s easier said than done. At its most basic, you need two elements:

  1. The physical ability to run consistently (i.e., injury-free training)
  2. The mental ability to run consistently (i.e., the motivation to train day after week after month)

There are two things I take away from this article by Jason Fitzgerald. First, I’m tired of being an under performer. That’s not to say my performances have been bad, because they haven’t. I just know I can be so much better. Second, out of the two elements necessary for consistency, I am strong in one and weak in the other – injury free training. Some people can run every single day of the week, do no real preventive exercises,  and never get injured. I am not one of those people. 2013 will be the year I become a consistent runner.

Happy Trails and happy Running,

Tracie

Running Update: Earlier today I imagined that I would be writing I had no running update because my leg was still bothering me. However, after a few too many Ray Lewis motivation videos and a lot of self therapy, I went out to the track. And let me just say this – an actual full day of rest followed by an easy day of cross training equals one awesome track workout. This is an easy week so my workout was a little shorter…. a warm up followed by 4×1 mile repeats @ 6:30 pace and a cool down. My repeats ended up being 6:11, 6:08, 6:14, and 6:14 and they all felt easy! I was super stoked. My cool down mile ended up being a 7:12 pace. I guess a little recovery can go a long way. Stats are here.

And check out my view after my meditation this morning… Such a great way to start the day!!

Jan 11

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Overtraining

I found this interesting…

According to this short video by Ben Greenfield, about 95% of people train too much and toxify their bodies.

Currently BG’s training schedule includes lifting 3 days a week, short (but intense) mountain bike rides, a 20-30 minute run, 2 tennis matches, and 1 10×30 second sprint treadmill session. When you think about it, that really isn’t a lot for someone who won his last Ironman triathlon. Right now he is only training 6-8 hours a week. Read more

Jan 10

balanced-again

Balancing Exercises

Sunday morning I listened to Healthy Conversations – a discussion between Chris, Matt, and Mark (fitness and health bloggers). They discussed a variety of topics including strength, sleep, posture, stress, simple meals, and several others. The conversation is a little over a hour but they outline when each section begins so you can skip and find the parts that interest you most.

The discussion on strength had a theme that really stuck with me – there is no need to overcomplicate things. Often times we turn to the latest and greatest ideas because that’s what is exciting and that is where the money is. But the truth is strength can very easily be achieved with a set of dumbbells and 4-5 exercises. They also mention the importance of balancing exercises. Balancing exercises are something I definitely do not do that often. I think because I was a dancer growing up and my balance is already pretty good (or so I think), I neglect this area of my training. But as a runner, balance is important… being center is important. Balance exercises can increase core strength as well as improve muscle balance. (Think injury prevention.) Read more

Jan 6

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Hill Sprint Training

My two favorite ladies talking about my favorite/least favorite (depending on my mood) workout:

Hill Sprint Training

Hill Sprint Training

 

Embrace the hills. They are speed work in disguise.

Happy Trails and Happy Running,

Tracie

Running Update: No running today! It’s a sad day but I think my body will thank me later. I am on my way now to the gym to do yoga and some general strength training. A little variety will be good for me. Happy Sunday!

Dec 27

leg swing
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Leg Swings

One of my new favorite warm up stretches is the leg swing. I always see the cross country team doing this stretch before a workout so I’ve recently started incorporating them into my pre-run ritual. Along with the other hops, skips, and jumps I do, the leg swing helps to get the blood flowing in my legs.

Here is a great video from New York Road Runners on how to do the forward and side leg swing.

Leg Swing

 

Read more

Dec 21

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Tempo Runs

This morning I wanted to make up for my missed workout yesterday. Even though I have a 14 miler tomorrow, I felt like I needed to get in my “up tempo” run. On my training calendar, it said that an “up tempo” run isn’t quite as fast as tempo pace but still faster than a regular run pace. Before heading out the door, I decided that my goal pace would be around 7:20. I almost considered running indoors due to the the wind advisory for NC but decided to embrace the form of resistance training. The miles going against the wind were tough but the tailwind was awesome. I’d call it a successful tempo run. Read more

Dec 18

drills2
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Leg Turnover

One thing that I have noticed with this increase in mileage is that my running form feels better. I don’t feel like my hips are going all over the place or that my arms are swinging unnecessarily or that my posture is bad. It just feels really good and I like to think this is how Caballo Blanco felt while running throughout Mexico. Like this is what we were born to do.

I was talking about this tonight with Mario. I’m trying to figure out what has changed and why my running feels like it’s now at a different level. Is it because I’m running a few more miles? Is it because I do running drills at the track? Or does it have something to do with improving my overall strength? Perhaps it is a combination of all of these things. After all, it takes more than just running to be a good runner. However, while reflecting on this tonight, I started thinking that maybe my track workouts are doing more than to just increase my speed. I really think they are helping to increase my leg turnover. Read more

Dec 7

Dancer Pose

Dancer Pose – My Favorite Yoga Pose

I do not take yoga classes that often but back when I did take a class once a week, my favorite pose was always dancer pose. I always found this to be such a beautiful pose. My version of dancer pose was never anywhere close to the lifelong yogi’s version, but I wasn’t too shabby at it. After my easy run today, I hit the gym for some general strength training and yoga of course. Dancer pose always helps me to feel balanced, focused, and stretched.  Read more

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