Training Tuesday: Lazy Girl's Guide to Speedwork

Fellow teacher-runner-reader-blogger Shannon asked to hear more about my lame attempts at speedwork, so here goes!  First, you should know three things:  1. I have no idea what I'm talking about.  2. I hate speedwork.  3. (And most importantly) Even though I am completely making it up as I go, my lame attempts at speedwork got me a 29:26 5K, a huge achievement for me.  So I'll tell you what I've been doing!

The Track.  My Eternal Frenemy.

In August, I conquered an irrational running fear--the track.  Seriously, I was afraid of running at the track and definitely afraid of trying to be something I've never been--fast.  It was way less scary to just say, "Oh, no biggie, I'm a slow runner" than to actually try to work to get faster!  But I sucked it up and started my speedwork journey!

My first time at the track, my plan was to run 3 x 400, or 3 laps around the track.  I swapped my garmin for my good old timex ironman stopwatch, jogged an easy lap to warm up, then headed to the "starting line" for my first speed lap.  I hit the start button on my watch and got running!  After one lap, I stopped my watch, and walked it out.  I think the idea for speedwork is to jog between intervals, but as a run/walker and a total speed newbie, I definitely need a walk after each lap!  I usually walk down and back one straightaway on the track after a lap, then get ready to do another.  My goal is just to make each lap faster than the one before--sometimes it happens, sometimes it doesn't!

During my 5K training and beyond into my half-marathon training, I've run the same number of 400s two weeks in a row, then added another lap.  This week was 7 x 400.  Holy tired.  I totally hate speedwork, I'm not gonna lie.  It hurts, it's tiring, and it's pretty darn boring.  Not as bad as the dreadmill, but the track is not exactly a forest preserve trail!  To be honest, I know it's totally wrong, but I tend to stop, sit, or even lay down between 400s towards the end...I know, I know, totally not the right way to do speedwork, but like I said, I'm doing the best I can!

At the end of the day, yes, it's painful, and yes, I'm not exactly doing speedwork 100% by the books, but at the end of the day I can say that I'm way faster now than when I started.  My easy runs are now in the 10:30s instead of the 11:30s, my long runs are in the 11:30s instead of the 12:00s, and I finsihed my speedy 5K with an average of 9:25.  When I ran the Zoo Run Run 5K with Katy last month, she commented that I definitely have gotten faster!  Sooo even though I'm not into pain and totally dread my speedwork session every week, I will keep doing what I have to do if it means I might be able to nail the elusive sub 2:30 next month!  Fingers crossed!

What does your speedwork look like?

Speedwork: love it? hate it?  deal with it?

Just one more lap...

Don't forget to enter my Endorphin Warrior Bracelet giveaway!  Ends Saturday!

You know those days when the universe just seems to be telling you to give up on your workout? Yup, today was one of those days!  However, after having seriously the laziest weekend in history thanks to my latest Netflix obsession, Revenge, I knew that I needed this workout to happen!  Easier said than done, though!

Seriously, amazing show.

This morning I finally rolled out of bed (after watching a couple episodes of Revenge on my phone...), drove my lazy self to the community college, and headed over to the track for a speedwork session.  I had the BEST intentions.  About 100 yds away from the track, however, I noticed a few maintenance guys working on the track--touching up the paint, or something.  UGH!  FOILED!  I was tempted to just run around the campus on the bike trail, but I knew that if I want to nail a 2:29:59 half marathon next month, every speedwork session counts.  I ran a couple errands, watched a few more episodes of Revenge, and gave it another shot later in the day.

When I went to the track for the SECOND time, I not only found a soccer game going on, but also a dozen hurdles laying down around the track...possible covering wet paint??? Who knows!  In any case, by this point it was SO tempting to say screw it to my 7 x 400 and head straight home...especially because I loathe speedwork with a passion.  But no, no, no, I forced myself to get back in my car and drive to another track a few miles away, motivation quickly waning...

As if I wasn't deterred enough by this point, I got stuck in construction on the way to track #2!!!  UGH!

Needless to say, by the time I finally got to the track, I had about this much motivation left.  And 7 speedy 400s to run.  :-/  What's a girl to do.  I'm telling ya, after the FIRST 400 I was about ready to quit.  "Keep going, keep going," I told myself.  I made it through a second lap, then a third.  "Just 4 left," I said...out loud...many times...I made it through a 4th lap, then a 5th, after which I rewarded myself by checking facebook on my phone.  "2 more!"  The whole time, I visualized seeing "2:29:59" on my watch in November.  When I wanted to quit early, I reminded myself that EVERY LAP counts.  Every time around the track brings me closer and closer to achieving that goal.  Also, I bribed myself big time with a pumpkin spice latte reward...

I made it through all 7 400s and was about ready to collapse at the end.  Phew!  But I did it!

(Oh, and in case you were wondering, my Rock Taps stayed put!  I applied it Friday night, and it lasted until I took it off this evening post-run!  WIN!)

How do you stay strong when the motivation is lacking?  Visualization?  Bribery?  All of the above, like me? :)

Race Recap: Firefly 5K (or SUB 30 FTW!)

At the beginning of this year, I set 3 big training goals:

In April, I crossed #1 off the list with the Kentucky Derby Half-Marathon, in June I crossed off #2 with the SheRox Sprint Triathlon, and last night I crossed off #3, finishing my fastest ever 5K!  Let me start at the beginning...

I've spent the last six weeks trying to cram some speed into my perpetually slow legs with track workouts and tempo runs, and it definitely hasn't been easy!  I've never worried too much about speed, so speedwork at the track was a bit of a rude awakening...pretty much every workout involved me wanting to give up running or say "screw it" to the whole sub-30 5K goal!  My first tempo run a few weeks back definitely left me wondering whether I'd EVER be able to run miles below 10min.  I kept at it, though, and put 4 5Ks on my calendar, figuring I'd be able to nail that sub-30 at ONE of them.  Inspiration (on my new chalkboard wall!)...

I had high hopes for yesterday's Firefly 5K--I was familiar with the course, it was nice and flat, and the race was at 8pm (I'm almost always faster at night).  That is, I had high hopes until I woke up with a cold yesterday morning...

Yup, we've been in school 4 weeks and my body is already shutting down...sweet.  I downed the maximum dosage of Airborne, took plenty of cold meds, sudafed, and zyrtech, napped on and off all day, and tried to stay positive.  Luckily, when the time to head to the race site finally rolled around, I miraculously started feeling MARGINALLY better, and decided I would at least go for it.  I said good bye and good luck to my friends and shoved my way as close to the front as I could, which was still pretty far back!  This race was super crowded and a little bit disorganized...Unfortunately, as soon as the gun went off I realized that a bunch of people at this race didn't get the memo that you typically line up in order of speediness...I was dodging WALKERS for the first mile!  Now I am the first person to welcome runners and walkers of ALL paces to a race, but it was a little frustrating!  Weaving through people on a dark race course is not easy!  I ended up running a good chunk of the first mile on the grass to the side of the path...

After the first mile, I finally was away from the super dense crowds, and was excited about how awesome I was feeling.  I crossed the first mile marker in under 10 minutes, and as I obsessively checked my average pace on my garmin, I was excited to see that I was holding an average under 9:30!  After 2.5 I started to feel a little tired and needed to take an extra minute walking through a water station.  Somehow I managed to pull it together, though!  When my watch showed that I was getting close to mile 3, I dug deep and pulled out a sprint to the finish that I didn't even know I had in me, immediately collapsing with a bottle of water in the grass.  It was so worth it though--My final time was 29:26!!  

Mission Accomplished!

After reuniting with my friends Katy and Pati who also rocked a strong finish to this line and waiting in line over an HOUR at the most disorganized gear check tent I have EVER experienced, we finally got a picture. Check out Katy and Pati's awesome light up accessories!

 I am SO pumped to have accomplished this goal.  Seriously, 2012 has been an amazing year of running, especially after my year of injury disasters last year!  When I finished my first 5K in 36+ minutes a few years back, I never dreamed that I would be able to run a 5K in under 30 minutes!  I am realizing more than ever that running is such a blessing, and I appreciate so much every time I am able to lace up my shoes.

Anyways, I had planned to cross those 5Ks off of my chalkboard wall as I worked my way to a sub-30 this fall, but after crushing that goal on my first try, and checking goal 3 for 2012 off my list, I decided today that I need to set my sights on a new goal:

Yup, as much as I hate it, I'm going to keep up with my weekly speedwork and hope that it helps me shave 7 minutes off my half-marathon time in time for the Space Coast Half.  I've had sub-2:30 13.1 on my 30 before 30 list, and I'm starting to believe that I might actually be able to do it this fall.  I'll never know if I don't try!  

What fitness goals are you working towards?

Training Tuesday: So, speedwork actually WORKS. (or, Reflections on training)

Remember when last week I posted about how freaking hard speedwork is?  Well, I haven't come to like it any more since then, and I am NOT looking forward to the late night 400s on my schedule for after class this evening, but I am now living proof that the following statement I shared last week is true:

After just a couple of weeks of speedwork and tempo runs, last Thursday night I ran the fastest three miles of my life and never once felt like I wanted to quit or was going to die.

I set out for my run around 6pm Thursday with the plan to work on speed and keep my average pace as close to 10min/mi as possible, but definitely under 10:30/mi.  To give you a little context, a comfortable pace for me is about 11min/mi, or more like 11:30 if it's a longer distance.  But with my hopes resting on a sub-30 5K this fall and my race dates getting closer every day, I know that "comfortable runs" are not going to be enough to get me there.  When I started my run, though, and was realized I was averaging a 9:40/mi pace, I worried that I wasn't going to be able to maintain this for three miles.  I tried to slow down, but literally couldn't make myself do it.  After a mile, then two, my watch was actually showing my average pace decreasing, hovering in the 9:20s at one point, and I was still feeling great.  After 2 miles I started to feel a little tired and let that average pace creep back up a little bit, but I finished strong in 28:28 with a 9:30/mi average pace.

Tears actually came to my eyes as I slowed to a walk afterwards, realizing what I had accomplished and that my hard work at the track is actually paying off.  To be honest, part of me wondered if maybe my garmin was messing with me.  I have NEVER seen an average pace so fast, and I definitely haven't seen a 9:30 mile since high school presidential fitness testing, and back then it was ONE mile and I gave it EVERY OUNCE I had.  After this run, for the first time ever I feel like sub-30 really can be a reality for me, especially if I finished these 3 miles feeling so strong!  Can't wait for my first 5K of the fall season Saturday evening.  Bring. It. On.

Saw this article in this month's Runner's World--If you want a PR, you better embrace the inevitable pain.  

Consider it embraced!

While training for a speedy fall 5K, I am also training for my third half-marathon, the Space Coast Half in Cocoa, Florida.  The race is in November, the Sunday after Thanksgiving, and was the perfect excuse for a Thanksgiving getaway to visit Older Brother, Sister-in-law, and Adorable Niece for a few days this fall.  As babies tend to do, Adorable Niece is growing like CRAZY!  Case in point:

Us this summer...

Olivia a couple of weeks ago, standing up!

After my length history of injuries in just the past few short years (stress fracture, shin splints, random hip flexor issues, and ITBS...), I currently feel the strongest I have ever felt during a training cycle.  It's like I've finally figured out EXACTLY what I need to do to get my body through a training plan, to the start, and eventually to the finish line strong and uninjured.  For the first time ever, my lingering IT band syndrome is LESSENING with my training, not getting worse.  Yesterday morning I set out for a 7 miler in beautiful 60 degree temperatures on an old favorite running loop.  I KT taped my IT bands, stretched, and hit the road...

I am still struggling a little bit with KT tape.  Even though I put the tape on the day before, I'm finding that in this particular spot, the long strip stays on great, but the smaller Xs just aren't in enough contact with actual skin to get a good grip.  They peeled off my left leg in just 2 miles and my right in about 4.  I still like it, though, because it DOES work (when it stays on...) and is way more comfortable than my ITB straps.  Even so, I was able to run 7 without any pain, just a tiny bit of discomfort at one point which disappeared with a quick stretch.  When I first developed ITBS over a year and a half ago, I couldn't make it ONE mile without pain.  Success.

Also, I try to keep my long runs molasses slow to avoid any unnecessary stress on my body and keep injuries at bay, usually around 12:00/mi.  Yeah, I know, I'm S L O W.  After my first mile, I was averaging about 11:30/mi, which I knew was too fast, so I tried really hard to slow down.  I swear I did.  I even got the pace down to 11:40 at one point, but my legs just wouldn't let me keep it there.  They had other plans, and by the end of the seven miles, my average was 11:23/mi and I felt STRONG.  The only time I felt tired was that last mile, which makes perfect sense as 7mi was a new distance in this training cycle.  WIN.

Once again, I can tell that the speedwork is working!

Last summer (or "The Summer of Injury" as I like to remember it), I remember talking to the PT I was seeing at the time about my training and the reasons I'd probably been injured so much.  (Seriously, I think I posted nothing but ice-pack pictures ALL SUMMER LONG...)

 

Oh 2011, you were a rough year on my legs...

Looking back through my training log, I'd realized that I'd jumped into training for Half-Marathon #1 after taking months off for a stress fracture and jumped into training for what was supposed to be Half-Marathon #2 but ended up a DNS (did not start) after taking months off with ITBS.  Obviously, training for both of these left me injured and miserable (and out 80 bucks in the one case).  What's different this year?  Here's what I think...

• Tri Training/Cross training: A spring and summer of non-stop triathlon training left me with a body that is STRONG, and not just the running muscles.  Tri training = amazing cross training and overall fitness.  Plus, it kept my workouts interesting so that when I started the distance running again, I wasn't burned out and was HUNGRY for it.
• Building a solid running base: This was the mistake I made twice last year and vowed to never make again.  This summer I kept a solid running base in the midst of tri training, putting in a 4-6 mile run one day a week in addition to my tri workouts.  It kept me in the running game and made it easy for me to pick up half-marathon training.
• 5K training: Like I just said, speedwork and tempo runs are actually working for me, and while I'm using them to hopefully nail a new 5K PR this fall, I plan to keep them in my weekly run rotation even after the 5Ks to hopefully help me nail my second half-marathon PR of the year.  

Just PRed!

• Understanding what works for my body: After my DNS last summer, I realized that part of my problem was running too many miles per week.  Even though I've always been an every-other-day runner, running just 3 days/week most of the time, I realized that the 5 milers I was putting in on Tuesdays and Thursdays in addition to my weekend long run were just too much for my body.  For the Kentucky Derby Half-Marathon, in addition to making a training plan that increased distances hella slowly, I also kept my weekday runs to just 3 miles for the entire training cycle.  I know it may sound like I'm not putting in enough miles to be really prepared for a half marathon, but truly, this made all the difference for me in that training.  Not only was I ready for the race in Kentucky, but I finished strong.  I'm keeping to this plan for my Space Coast training, knowing that it's part of what I need to do to stay strong and uninjured.

Anyways, that was a lot.  I'm dying to know, though...

What have you learned through your training about what works for YOU?

Training Tuesday: Track + Trail

While I miss triathlon season already, I'm not sure I miss triathlon training!  It is a challenge to fit in swims, bikes, runs, and bricks during the week and definitely requires a lot more thought and planning than half-marathon training!  Now that tri training is over, I am focusing on training for the Space Coast Half at the end of November, plus training for a 5K PR at one of the races I have on my calendar in September and October.  I am still biking and swimming for my cross training, but it's nice to have the flexibility in my schedule.  

Thursday night I hit the track for a nighttime speedwork session.  I have a love/hate relationship with speedwork.  At first, I really liked it, but after a couple of track workouts, I am not loving it so much...the truth is, it's hard!  

Yep, that's me...collapsed on the track...

I know, I know.  It's supposed to be hard.  That's what training is about, right?  That doesn't mean I have to like it, though!  Training = homework I guess, right?  And homework isn't always fun, but you gotta do it if you wanna see results!  Like them or not, I'm hoping these 400s will help me run a speedy little 5K this fall...

I also got my sleepy self up for another 4am run Tuesday morning last week.  It was...early.  And tired.  My legs felt like they weighed about 300 lbs each.  But I made it three miles before the sun even came up, so mission accomplished.  (I also saw not one but TWO skunks.  Needless to say I kept running...in the other direction!) 

Check me out rocking a face full of sweat, dark circles under the eyes, and my See-Me-Run reflective iron-ons!  Woo 4am!

Over the weekend I took advantage of the day off and drove up to Michigan to visit one of my high school friends who has since moved there.  We had a lovely weekend catching up, drinking local beer outside, walking to get ice cream, and eating delicious food, but one of my favorite parts was my long run Sunday morning.  I headed out for 6 miles in my friend's small town neighborhood with no real plan in mind, but with so much beautiful Michigan nature nearby, my eyes were on the lookout for a trail.  And I found one!!

The trail was dirt and rocks and ran alongside a river in a gorgeous ravine.  So. beautiful.  The only "trails" around where I live are of the paved asphalt variety through forest preserves, so this was a totally new experience for me!  I absolutely LOVED the gorgeous scenery...

 

But I also just loved the feeling of running on a real trail!  Keeping an eye out for rocks and roots made kept the run interesting and it also slowed me down a little bit, which was perfect for a long run.  Anyone else struggle with slowing down those long runs during distance training?  (And to clarify, ALL of my runs are slow.  My "long slow distance" runs are molasses slow.)  

I found myself wishing I were running further than 6 miles, something that rarely happens!  So jealous that this trail is walking distance from my friend's house!  I am always sad to see the end of summer, but I am super excited about fall running!  Can't wait for cool temperatures, crunchy leaves, and 5Ks.  :)  Anyone with me??

Do you do speedwork?  

Thoughts on trial running?

Training Tuesday: Reintroducing Myself to the Track

Hi friends!  Sorry for the million day hiatus!  I've been home from my marathon vacation for about a week but have had a little trouble getting back into the blogging thing (although I have loved reading all of your blogs still!).  I'll do a vacation photo recap in a few days, but for now I want to squeeze in a training post while it's still Tuesday!  I'm still training for my second triathlon, but this week marks my first week of training for my next venture--a 5K PR, ideally a sub-30!  I am so hungry for this goal, you guys.  Seriously.  Unfortunately, this goal is going to be a BIG challenge for my slow legs so it looks as though I'm going to have to, you know, actually WORK for it.  That brings me to...

The track.  I can't remember the last time I ran on a track (minus Girls on the Run practice last year), but I'm guessing it was probably my junior year in college.  In any case, it's been awhile!  I hate the track for a few of the usual reasons--it's hot with the sun baking down on the black track and lack of shade, it's boring running in circles, etc.--but also for one secret reason.  Promise not to tell anyone?  I feel embarrassed running so close to other people for any period of time.  Let me explain--I am not shy about how I look running or anything like that and could care less if other people see me or run by me outside.  But...I'm slow.  Like SLOW slow.  The thought of other runners lapping me like crazy on a track just isn't appealing.  Even as I type that, I know how ridiculous it sounds!!  I KNOW there is nothing to worry about!  I KNOW the runner community is nonjudgmental!  But still, I was a little anxious about heading to the track this evening for my first ever session of speedwork.

Even so, I pulled on my Brooks and tempo shorts, waited for the temperature to drop below 95, and moseyed my way to the community college track around 8:15 this evening.  The training plan I'm following is loosely based on the one in the June issue of Runner's World, and tonight's intro to speedwork was a quick 3 x 400 at just below 5K pace.  Since I'm a Galloway runner (run/walk intervals), the pace of my running legs has to be even faster than the 9:39/mi average pace required to finish in 29:59 to make up for the walk breaks.  I decided to experiment with my pace today.  I started with an easy 400m which I finished in 2:36, then ran 3 more laps at a fast pace, each followed by a lap of walking to recover.  My splits for the 3 x 400 were 1:54, 1:42, and 1:38.  I just focused on finishing each lap faster than the previous one, which was easier said than done even with a slow lap in between!  I'm pumped about how this workout went and excited to add another 400 next week.  Hopefully this work pays off in the end and I bust out a 29:59 5K this fall!  But if nothing else, I have conquered another goal by getting over my fear of the track.  2012 is the year of BEING FEARLESS!

Do you do speedwork as part of your training?  What do you do for speedwork?