My Happy Pace

When I posted my weekly workouts on Sunday, Montana commented asking how I had gotten to a point where I could maintain a 10-minute pace on a long run. I had to really stop and think about that. When I was training for marathons, my long runs were significantly slower than 10:xx; that's to be expected.

As you can see, a year ago my long runs were slower than they have been recently.

So how did I bring my paces back down this year?

First, and I think mostly importantly, I stopped quitting. Since I began running, my pattern would be to run consistently for a few weeks, maybe even a month, and then take a chunk of time off. Having to start over so frequently obviously set me back and stalled any progress I could be making.

My training over the past 26 weeks...There were times I rested heavily (most noticeably during the height of my calf issues), but there are no major gaps in my training.

Compare this training from March 2015 to my recent training. Major gaps like this are nowhere to be seen in 2016!

On that note, having a consistent schedule has definitely contributed to my current paces. Elizabeth and I began our workout routine about a year ago. We work out together 5-6 days a week. This means that I'm not only avoiding quitting, but I'm also getting in lots of good cross-training that I'm completely likely to skip without an accountability partner.

I've made running bridges a frequent part of my plan. Bridges are speed work in disguise and have made me a stronger, more consistent runner.

I've balanced my training. I loved training for marathons but I am not a strong enough runner to truly train the way a marathoner should. For my body, marathon training was very close to over-training. These days, my workouts and training schedules are much more balanced, allowing for better recovery. I can also push my paces and test my limits more because I'm not paranoid about getting injured before a big goal race. That's probably a factor, too: I'm racing less frequently.

Finally, I think 10-minute miles come naturally to me. When I'm feeling healthy, strong, and centered, my pace easily falls into the mid-9s for short runs and 10s for longer runs. I'm comfortable and happy at these paces most of the time; this is how my running looked before I got into marathons, and I think my body is just getting back to its equilibrium.

What is your happy pace?
What did you do (training-wise) to reach that pace?

ABK

And Now...This

I don't know if you guys watch John Oliver, but I completely stole this post title from him, so here's a little something completely unrelated for your amusement:

The real purpose of this post is to (hopefully) answer the question rolling around in my head for the last week or so: now what? A1A is over and it's time to settle in for a year of speed work and short distances.

Look at that grin! I was zeroing in on the clock; nothing else mattered.

I gave in and ordered a couple pictures despite Marathonfoto's exorbitant prices because PR...and because I forgot to get a picture with the medal after the race.

I know that to get consistently faster, I need to run faster. I need to relearn getting familiar with discomfort for longer distances.

I'm not necessarily looking to officially break any PRs this year because I may not be racing much, but I want to keep those PRs in mind because they'll help me keep track of my progress.

It's time to dust off some of these PRs and get back to these paces!

I plan to incorporate bridge repeats into my weekly plan, along with either a tempo run or a fartlek or interval-type workout. I'll finish any "easy" runs with a few sprints. I want to continue doing a "long" run on the weekends, but what "long" means is up for interpretation at this point. That will give me four running days a week.

I know that getting faster also means getting stronger. I'll be incorporating some kind of resistance or weight training into my weekly schedule. I plan to start small so that I don't overwhelm myself; that means committing to daily planks and squats again and really building that habit before adding anything more complicated.

If speed work two days a week ends up being too much, I'll adjust as necessary until I'm stronger!

Finally, consistency is key here. If I keep my weekday runs around 5 miles and my weekend long run around 10, I'll average 25 miles a week. That's much higher than my usual "off season" mileage and I think it will help me build a really strong foundation and will get my body tuned up and ready for speed!

I'm nervous about this plan; it's not necessarily that lofty, but it's going to take commitment. This is always a tough time of year for running because second semester is always a little tough on my time-management. But I want this, so committed I will be!

...And I hope you guys will help keep me accountable, too, of course! ;o)

I won't begin this routine right away. I'm down for the count from a post-marathon cold, and I need to give myself some time for recovery runs before I started pushing myself too hard. But in the next few weeks, I'll set the plan in motion.

What does your maintenance running schedule usually look like?
How often do you do dedicated speed work?

ABK

Something I'm Not Good At

Sometimes, I wish I had named my blog something a little more specific to my running talent, or lack thereof. Names like "Average Runner" or "Mediocre Runner" cross my mind. And of course, this is in no way a dig at people who see my paces and think they're "fast", because I've written ad nauseum about how "fast" is relative.

But I'm an honest person, and I know that I'm not particularly talented when it comes to running. Not naturally, at least.

The other day, I read this article, and this line really hit home: "I’m not used to being so passionate about something I’m not good at."

It's just human nature to feel passionate about things you're good at, isn't it? And if you're passionate, you work hard and you improve! But for many of us, running isn't really one of those things. We can work and work, yet there's still a threshold we can't seem to cross.

I'm not really that good at running...but I sure do love it.
I'm used to loving things partly because I'm good at them; most of my hobbies are talents that come easily to me. Running is a challenge every single time, and that makes it a totally different kind of a passion. I don't love it because I'm good at it; I love it because it challenges me, and each run allows me to feel empowered because I'm beating the odds just by being out there.

This year is my year of speed, and I intend to find a new comfortable pace that is (hopefully) back into what I consider fast for myself, but I'm also perfectly happy to be honest about my abilities. 

Do you have a passion for something you're not particularly good at?

ABK

A Little Update

I'm sorry I've been lackadaisical about posting lately. It's just been hard to find the time at the moment, but I'm hoping things have finally calmed down a bit here.

This week I came down with something again. Seriously, I have had more colds this school year than the last two years combined! Maybe my students are less diligent about using hand sanitizer and Clorox wipes this year. 

My life right now.

Anyway, this one started in my sinuses and I was able to do a quick and dirty run before it got really bad, but it has since moved into my lungs and chest.

 I was especially pleased with my splits. I guess knowing the run was going to be short made it easier to run fast. It's nice to know I still have it in me, as I've been hovering in the 10:50 range lately.

This ended up kind of being speedwork, which I was totally happy with.

It's been an especially tough week at school...my cold means I can hardly catch my breath to teach, and the full moon has definitely been living up to its reputation.

Seriously. Look at that moon.

I wanted to run 6-7 miles Thursday evening with Kristin (and now I have to kind of change that run to "pending" because of this stupid crud) because I have a 5k race this Sunday and the first half of 2015 next weekend! 

I wanted to get that mid-length long-run in before the 5k. I'm excited for this race because it's the one I'm running with Elisa as her first ever race since starting C25k. I hope my lungs feel up to par. Last night was the worst so hopefully the cold is on its way out now.

Archie has been very good about cuddling this week. (He's all wet post rain-shower bath.)

My blood tests came back from the doctor. Everything is normal, but the test of my white blood cell count couldn't be run because the blood clotted in the tube, so I have a followup in a couple weeks and we'll rerun that test. It's nice to know it's not Hashimoto's or anemia, but now I'm left scratching my head wondering why I feel so tired. I guess I'll start taking my B12 again...couldn't hurt, right?

My fellow teachers, how do you avoid getting sick during the school year?

What's your go-to cold remedy? Breathe Right Strips, hot toddies, and Mucinex.

Isn't it nice how pets know when you're feeling icky and give you extra love?

ABK

A Fresh Start

Time off has officially ended...not just winter break, but running-wise as well. I wanted to get this year started on the right foot, so January 1 I met up with Kristin and we had a nice four-mile run in the evening. It was my second 4-miler that week.

A very blurry (and green?) photo...first run of the year and we both just happened to wear our GGM tanks!

After time off, it used to be that I'd start all over. I'd run no more than two miles and take ages to build back up. But it seems in the last year or so, four miles has become my comfortable minimum. I'll run fewer if necessary, but I like to push for four.

Maybe how quickly I lose fitness is partially in my head.

Anyway, I started the first full week of the year by running another four, this time with Matt. I compared my last three runs and was pleasantly surprised by the results.

Last run of 2014.

First run of 2015 (with Kristin).

My most recent run.

Running with someone versus running alone may be partially to credit for this increase in speed, but when I ran with Matt he was comfortable going slow and I purposely ramped up the pace in each mile I just wanted to test my legs. (And he stopped at 3 miles; I ran the last one by myself and it was my fastest. It was nice to run sub-10 again!)

So...let's ignore my REALLY TERRIBLE POSTURE and focus instead of my super glowy shoes!

My new headband matches these shorts perfectly!

The good news is that my lungs felt great. The bad news is that my knees and hips are a little mad at me and I should remember not to overdo it too soon. (I may have been a bit overzealous about my IT band exercises this week.)

I also started the year with a batch of new headbands, which is super motivating!

I think I own too much neon pink and yellow...if that's possible.

Matchy-matchy!

I definitely feel a renewed sense of purpose and a sense of longing. I miss being fast. (Relative term, I know.) I'm excited to see progress and to stick with it.

I was hoping to know by the end of this week if I'll be comfortable running a full in February, but as of right now I still haven't decided.

Besides seeing some progress so soon, and getting running goodies in the mail, here's another mood-booster I got this week:

I've officially been a runner for five years! And to think, I used to swear I'd never run! That's all the proof I need that any goal is attainable as long as we're willing to put in the work.

How has your first week of January been?
What are your favorite colors to run in?
How long have you been running?

ABK

Dedication Means Double Workouts

So, that whole "moving Monday's run to Tuesday" thing seemed like a good idea at the time, but immediately afterward I remembered why I never skip a Monday.

I wanted to do upper-body T25 with Elizabeth Thursday, so I was faced with the decision to do another three-in-a-row (shakeout Tuesday, speedwork Wednesday, upper-body Thursday) or do a double workout Thursday.

My legs were pretty tired from my recovery run because I can't seem to keep my paces slow enough when I'm only doing a couple miles, so I opted to rest Wednesday and double it up on Thursday.

In short: awesome. choice.

After warming up with T25 and getting my cross-training in that way (the upper-body video includes core and some light cardio, too), I came home and had a snack, then headed to the park.

I forgot to take off my necklace and didn't want to pause...so I had my classiest workout ever.

I'm really lucky that Matt likes to hangout when I run sometimes. He not only makes it to every race to cheer me on, but he even watches me train...how much more supportive can you get?!

And he even took photos and read the Stephen King book I recommended. Love.

I had some Gu because I was starving, then did a mile warmup on the road before heading to the loop. My plan was 6x400 if my legs held out, which they did.

Verdict on this new-to-me flavor: pretty tasty, a slightly thicker texture than the Salted Caramel or Espresso. I'll buy it again.

 I slipped an extra 400 into my repeats and was happy to see my paces coming down again. I kept my intervals around 8:20. The highlight of the run was when a high-schooler, who was pacing a friend and going the opposite direction, reached out to high five me.

It was a really pretty night; there were probably at least a dozen other runners out on the loop.

That was a first, and it really pumped me up. I always feel weird encouraging strangers or offering a high five but maybe I should do it more often, because it feels good to be on the receiving end of that kind of good will.

I look so speedy!

After my run, I watched my sister's recent yoga flow and felt a little envious of her flexibility. I guess that's good motivation, right? I have to brag on her a bit because she got certified as an instructor recently and is pretty freaking amazing. You should see her handstands.

 

I'm still feeling very up this week. I have 15 or 16 on my plan this weekend and feel 100% confident that I'll get it done. I finally feel ready for it!

Do you ever double-up your workouts?

Do you high five strangers, or do you draw the line at a wave/nod?

Are you a fan of yoga?

ABK

Be Proactive

After my last post, I've been thinking a lot about paces. I secured my first PR for a half marathon by running four days a week broken down into three four-milers and one long run.

I got my most recent half PR by training for a bigger race (Ragnar) and running on tired legs but with a renewed sense of accomplishment and confidence.

So what matters more, the mileage or the attitude?

This was my plan just a couple weeks ago.

My training plan right now only calls for three runs a week. I feel like my mileage is so low for marathon training. I don't want to add a fourth run a week because I want to avoid injury, and I think three runs cut out any "junk" miles. (I don't believe in junk miles unless I'm training for something specific. Sometimes we just want to run!)

Anyway, after reflecting on Saturday's super slow long run, I reassessed my training and realized I've been neglecting my speedwork. And what better time to rectify that than now? I've decided to be proactive about my finishing-after-the-line-closes fear and be more diligent about my speedwork.

A post-run dip in the pool, complete with Matt's iconic pirate face.

Monday Matt joined me for my golf course run. It's become my go-to for my shakeout runs after a long run. I love the silence and the openness of the course. I don't have to have it planned out; I can just run until my legs feel done, then run home.

Wednesday called for 400 repeats.

Wednesday I put my money where my mouth is and did my speedwork. I was going to run the parking garage but after Nessa posted about 400s, I had an urge to visit my loop in the park. I warmed up with a mile on the street, then did 400 repeats on the circle. They felt amazing.

I've shifted back to evening runs during the week because I need the extra sleep; I'm really enjoying shedding the day's stress at night, but I do miss the convenience of morning runs.

By the time I finished, it was so dark on the track (it's not lit) that I couldn't tell if the critter that crossed my path was a rat or a really tiny, fast possum.

I was beyond excited to end the week with some quality girl time. Some of the Girls Gone Miles Ragnar team met up for dinner Thursday night. It's so hard to schedule a time when we can all be there, but I'm trying to make it a monthly thing. 

Naples Flatbread is the best...I had the Spinarti (artichoke hearts, sun-dried tomatoes, spinach, garlic, mozzarella, and a balsamic reduction sauce) on gluten free crust.

It's seriously so uplifting and fulfilling to spend time with women you respect and love and who get running!

I wore heels all day to take some pressure off my left heel, which hurt after speedwork. Worked like a charm.

I'm looking forward to working on my arms Friday and a shorter long run Saturday. I finally feel like I'm embracing training and enjoying it again. The last couple weeks have made me really happy, despite (or maybe because of) how tough they've been.

What do you think matters most for speed: training or attitude?

What's your favorite pizza topping? 

 Have you ever worn heels to make your feet feel better? This was a first for me!

ABK

On the Horizon

I think it has finally sunk in for me that it's summertime! That means some big and exciting things are on the horizon. For one, marathon training for the Space Coast Marathon begins July 7. 

My plan calls for pretty specific speedwork, so I've been on the lookout for a used Garmin that will fit my meager "fun" budget (more on that in a moment). I was really lucky...when I reached out to my Sub-30 group, I was able to get my hands on a gently used Forerunner 410. (Thanks Shane!) It's a tad bulky, but I couldn't beat the price. I'm so excited to use it!

I already kind of love the touch bezel.

The watch needed to be charged, so I wasn't able to use it for my speedwork today. Elizabeth and I went out in the heat and knocked out some intervals. She had never done them before - she's an athlete, but not really a runner - and loved them!

75% humidity is downright refreshing these days.

I refueled with a Vega Sport protein bar. Pretty tasty, but a little heavy for my post-run preference.

Also coming up is my trip to Ohio for my family reunion! It's been years since I've seen my dad's side of the family, so it will be really nice to get up there and visit with everyone. Matt won't be joining me (again, "fun" funds...we're getting there), so he'll have the house to himself while I share a hotel room with my siblings...just like old times!

My cousin Lindsay is my only girl-cousin on that side...my dad's siblings all had boys! Here we are sometime in the 90s, when I looked like a boy, too haha. 

Matt and I usually take a big vacation each summer for our wedding anniversary, but this year we didn't want to spend the money, and he won a weekend at a resort in Captiva Island, so we're using that instead! It's not a big trip, but it's just what we'll need.

I'm looking forward to getting away.

Okay, so why all this budgeting talk? Matt and I have finally decided to act like the adults people keep saying we are and buy a house! We close on June 26 (fingers crossed!), so we're really watching our funds. We purposely bought a fixer-upper, so once we're in, I'm sure the blog will be overwhelmed with photos. For now, here's one to keep your curiosity at bay:

Yes, it's pink. Yes, we're repainting. No, we're not sure what color yet.

The house is also why I may have to adjust my usual plan to run 12 races a year. I have two races on the horizon - an 80 mile relay and the aforementioned marathon - but I'm trying not to sign up for any others yet. There are a ton I ran last year that I'd love to reprise, but I just need to wait and see if they'll work out.

 

If all goes according to plan, in mid-July I'll get to meetup with some of my Sub-30 running friends, and I may even be at the MLB All Star Game...but that's entirely dependent on the contest and how voting goes.

This summer is certainly shaping up to be a full one...Can't say I'm complaining! The busier I am, the more fulfilled summer makes me feel!

Have you ever gone to a family reunion?

Do you like to travel in the summer?

Tell me about your first house-buying experience!

ABK

How NOT to do Speed Work

Step 1: Skip the hydration + energy sports drink you've been using over the last couple weeks in preparation for a product review post. 

Step 2: Eat too small of a dinner because you're on a time constraint and don't want to wait to digest/feel too full.

Step 3: Forget that you're planning a group run the next day and running two days in a row usually means using the first day as an easy run. Which speed work isn't. Obviously.

I was willing to run twice in a row because Thursday and Friday I won't be able to fit it in...but deciding to do speed work tonight was not smart planning.

Step 4: Warmup at a much too-fast pace because you're just so excited to be running.

My half-mile warmup should have been at about 10:00, or even 10:10.

Step 5: Forget that you took 3 weeks off and bolt during your first 400, going a full minute faster per mile than your usual speed work intervals call for.

This was just stupid of me. My interval times are usually around 8:50.

Step 6: Recover at a reaaaaally slow jog instead of being smart and walking, thus putting pressure on your legs and not fully recovering. Multi-tasking!

Seriously, an 11:00 jog for recovery? Walking about have served the purpose and conserved energy to keep me going my full 30 minutes.

Step 7: Repeat steps 5 and 6, then call it quits early in order to avoid injury.

Inconsistent and much too fast. I ended up doing 22 minutes instead of the 30 I planned to do.

Step 8: Mumble, curse, drink water, use The Stick, build a bridge, get over it. Tomorrow is another day.

 
How do you come back from a bad run?
How do you fit speed work into your schedule?

ABK

Two Great Runs

Tuesday's run was the kind that runners love...and spouses of runners dread. Why? Because I came home totally pumped and wanted to tell every single detail as soon as I walked in the door.

Matt was very accommodating, but he had his "I'm kind of judging you/laughing at you" face on.

I had done T25 with Elizabeth, but it was only abs, so I really needed a run, but it looked liked maybe it wouldn't happen due to errands and some weird timing with dinner. I had planned to run a flat route and do a tempo run, but the sun was setting and I knew I'd be finished in the dark, so I needed a better route.

I know it's not recommended, but I decided to do my tempo on the bridge. Double speedwork points!

Temperatures in the 60s, clear skies, and daylight?!

So here's basically what I told Matt, but with less flailing and marginally better use of commas.

Mile 1: Keep it slow, self. A tempo run has to start slow; I might be so excited to be running and my legs feel so fresh but I need to save my energy for the bridge.

Mile 2: OMG OMG OMG I AM FLYING UP THIS BRIDGE I JUST PASSED THOSE COLLEGE GIRLS I'M FLYING!!!

A blurry shot as I began my second ascent on the bridge.

Mile 3: This isn't as easy as it was a minute ago, but I'm nearly done, I can slow down soon, just get through this mile...

Mile 4: This feels too slow. I need to find a balance...there it is. Ah, DONE. I am INVINCIBLE!

Final splits.

You all know the feeling of accomplishment that comes with finishing a grueling run worth being proud of. I was seriously elated all night.

Post-run glow. (This is just for you, Kristina - see, I DO sweat!)

Today, we did T25 again, and then I met Kristin at Fit2Run for the Wednesday fun run. I wanted to get in five miles, but after yesterday's T25, last night's hard run, and this afternoon's workout, my knee needed the break. We kept the pace easy and I chose to cut the run a little short.

Our gorgeous path...it was a breezy 68 today. I love springtime!

Kristin and I talked the entire run; I felt light and happy. It was just the run I needed to complete today's workout without pushing too hard.

Tomorrow we leave in the early afternoon for the second March wedding I've been talking about. I am so excited. I have a new dress that really pushes me out of my comfort zone (meaning it's not black), and Matt is going to look so dapper in his tux.

I'm planning to get a run in either Friday morning or Saturday morning before the festivities begin. Fingers crossed that the weather stays gorgeous!

Sorry to gloat about the weather; you all have my permission to tease me right back from May to October when I'm roasting at 5am!

How are your runs going this week?
Do you like tempo runs?
Bridges: love them or hate them?


ABK