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Tag Archives: workouts

Training Log: Grinding and Workouts

April 8, 2019 By in Running, Training Tags: , , , , , , , , 1 Comment
Training Log: Grinding and Workouts

I got done what I needed too last week. I ran the mileage, I did workouts, and for the most part, feel good about the training week.

Monday: Easy 60 minutes/core
Tuesday: Easy 60 minutes
Wednesday: 5X1000 with 90 seconds rest (average 6:28)
Thursday: OFF
Friday: Easy 10 miles with Alexis/core
Saturday: Solo 5k (20:19) (6:40, 6:29, 6:32) (Warm up/cool down total mileage 6
Sunday: 10 Miles averaging 7:14 pace

Thoughts:

Last week, there were several races I could have done, but none I really wanted too. I figured a week off would do me good since I’ve raced each weekend since early March. I like racing, but there is something about getting up on your own time, doing your own workout, and moving on. If I want my workout to start at 7:53 am…good! It’s hard to run when it doesn’t feel “omg so awesome”.  Luckily I’ve been getting Active Release on my legs with Dr. Craig (I pay him like anyone else) but if you’re local the entire team is great.

Workout Wednesday: 5X1000 (average 6:28 pace) with 90 seconds rest

My legs did not feel great during the workout, but I still got it done. Over the past few months, my legs haven’t felt great and I’ve started contemplated looking to see if something else is going on. Of course it’s not life threatening but paces that once felt effortless (6:28), feel like I’m running a new PR. Anyway, there wasn’t much to note about the workout and I was glad to get it done.

Solo 5k: 20:19

I thought about racing last week but nothing wowed me and I just wasn’t in the mood to run a longer race. There was a 15k but I ran a 10-mile last week and I have a half marathon next so it would be 3 long races in a row. I can do shorter races in a row, but I’m not ready to do longer races. Anyway, the weather was perfect and I ran 6:40, 6:29, 6:32. I was on dead legs so I’m happy with the effort level.

Long Run 10 miles averaging 7:14

I wanted a solid effort long run. The pace didn’t feel comfortable but I wasn’t gasping for air either. I was able to say hi to all of my friends (I feel like I saw a lot of people I knew). This is one of my better workouts of 2019 and I feel happy with it.  This gave me a little more confidence.

Posts from the Week:

Garden State 10 Miler (1:08.34)

March Training Log

Thank you to everyone who has subscribed to the LOLZletter!

I’m so excited that we just reached 500 subscribers and a new one comes out today (with a giveaway!) It’s a free newsletter that comes out each Monday. In the newsletter, I share running industry trends and things relevant to the sport.

Questions for you:

Do you have any big races in April?

How do you recover from hard workouts, races, or anything else?

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Garden State 10 Miler (1:08.34)

April 5, 2019 By in Running, Training Tags: , , , , , 1 Comment
Garden State 10 Miler (1:08.34)

Last weekend, I ran the Garden State 10 Miler. To preface, I wasn’t feeling great the entire week before. My legs felt as though they lacked any pep, and my calves were just tight.  Not tight in an injured way but tight a “I’ve been running sort of way”.

I had gone back and forth a dozen times about even racing. Since I knew the race director, Mike, I decided I would. Plus if I ran a 1:02 or 1:32 no one would care all that much. It would still be fun.

I got to the race around 8. It started at 9:30, but between walking to the start to pick up my bib, back to my car, it was time to go.  There was a 5k beforehand, which my husband ran. If you run both the 5k and half marathon you can do “the half marathon challenge”.

The start of the race was about 60 degrees, windy, and humid. It was sprinkling lightly but forecasted to downpour. Spoiler: it did.

With that, we were off. The first mile went slightly downhill. I was running next to a young kid who would surge and then slow down multiple times. He was doing the relay. He surged, fell back, and I would pass him. When I ran by, he would pick it up. I hit the first mile in 6:51 and thought it was a solid place for how I felt for the day.

The next couple of miles racers began to thin out. I could feel a pack behind me, but for the most part, I was running alone. The next mile went into the wind, and I ran a 6:47.

In my mind, I computed it to staying under a 90 minute half which is what I’ve recently been around. The third mile was one of my fastest, and I ran a 6:35. I attempted to throw a few surges in to break up the pack behind me.  I didn’t want to deal with it for the rest of the race.

I don’t like running close to anyone, and I would rather run alone.  The next mile looped around back near the start. I saw the race director, and the relay handoff went through. “Only six more miles to go”.

There wasn’t any Gatorade, which based on the 60-degree humid weather, I could have used.  I’ve said before but in any race 10 miles or above, I take the on-course beverage aid.

I focused on making it halfway and truthfully, that mile felt the longest. It had not rained but had already gotten humid. I hit the halfway in 34 minutes and thought 1:08 was doable.

Mile 6 was my other fastest mile, and I ran a 6:35 without much note. The next mile had Gatorade. When we passed the volunteers said, “one second we aren’t ready yet”. So I ended up doubling back and getting some. It put a hiccup in my stride, and I couldn’t get my rhythm in. I ran it in 7:08.

The next three miles were just focused on getting to the end. I was tired.  Between mile 7-8, two females passed me. I knew I was in the top 10 but had no idea where.

me running

We entered the park around mile 9 — one more mile to go. Then the skies opened up, and it began torrential downpouring. I mean pouring! We were running in a headwind, and it was pouring rain. I laughed because it reminded me of a scene out of a bad movie.

I crossed the finish in 1:08.34. I won’t say I’m especially happy with the time, but I made do for where I’m at with training in life. The course was challenging, and it was a humid day.

Have you subscribed to the LOLZletter?

It’s a free newsletter that comes out each Monday. In the newsletter, I share running industry trends and things relevant to the sport.

Questions for you:

Do you like 10-mile races?

Would you rather run in torrential rain or very humid, thick weather? 

March Training Log

April 3, 2019 By in Running, Training Tags: , , , , , 2 Comments
March Training Log

Where did March go? I blinked, and it was gone.

Truthfully, I thought March would be “my month.” I envisioned myself and my training beginning to turn. I envisioned feeling better. I got a glimpse of fitness at the Leprechaun 7 miler when it felt effortless to run 7 miles around 6:33 pace, and negative split. That was once and for the most part, I just grinded away. It’s hard to put in work and not feel much more accomplished but every training cycle is different, and you can’t compare yourself to anyone else (including yourself).

Miles Run: Around 180

Rest Days: 9

Range of Paces: 6:06-11:30-untimed

Workouts: 4

Races: 5

Grilled Cheese and Tomato Soup 4 Miler

Leprechaun 7 Miler (45:51)

Adrenaline 5k (19:26)

Shamrock Half Marathon (1:29.52)

Phillies 5k (20:08)

Garden State 10 Miler (1:08.30)

Thoughts:

I would have loved to gain more fitness than I did in March. I’m progressing but it’s been a very slow process.  At the beginning of the month, I had a hard time comparing myself to previous years, times, and races. This time last year I was racing 5ks a minute faster, but I remind myself that fitness will come when it comes. I’ll continue to work hard.

As it gets later and later into Spring, I have realized it won’t be a PR season. Could a Pr magically come? Sure, maybe. But is that likely? No. It would mean having too big of leaps in fitness. To clarify, I’m not sad I’m not as fit as previous years I just know where I stand.

Posts from the Month:

Running:

How to be an Instagram Runner

How to Bounce Back from a Bad Race

9 Years ago I Began Running

Shoe Reviews:

Hoka Cavu 2 Shoe Review

Hoka One One Mach 2 Shoe Review

On Cloudswift

Hiking:

Hiking Six Mile Run Park

Questions for you:

How was your month of March?

Do you have any races coming up? 

Training: Grinding and 10 Milers

April 1, 2019 By in Running, Training Tags: , , , , , 2 Comments
Training: Grinding and 10 Milers

Training Last week was similar to the last. As I continue to build mileage, my calves have been especially tight the last few weeks. It’s been extremely demotivating to feel like they went through a shredder every day. But sometimes that’s how it goes!

As I mentioned last week, the Spring has turned into a rebuilding season for me. The later it gets, the more I’ve come to terms with that. The mileage will help down the road, even if

I don’t see “short term goals” appearing now. Running is lifelong anyway.

Monday: OFF
Tuesday: Easy 60 minutes with Alexis
Wednesday: 3X1 mile averaging 6:30 with 90 seconds rest
Thursday: OFF
Friday: Easy 60 minutes
Saturday: Easy miles with Skip
Sunday: Garden State 10 (1:08.30)

Thoughts:

I’ve taken two rest days each week almost the entire month of March. My body didn’t feel good (and close to being injured) when I started upping mileage and tried to “only” take 1.

Workout Wednesday: 6X1 mile with 90 seconds jog in between

On paper, this looks “not great” but the between the weather as well as lack of sleep, it was a decent workout for me. I wouldn’t say it was “the best,” but the effort was there.

The rest of the runs were easy or with friends which have been what I’ve needed lately. I’ve struggled to get out the door alone, so it’s been nice to run with more people.

Garden State 10:

I didn’t feel great going into the race.  I was also a hilly course, plus the weather was hot and humid. It was really the first time I’ve run in humid conditions in several months. I raced for what I had for the day and I believed it would be somewhere between 1:07-1:10.

Most of the race went by with not much happening. I charged the uphills and my miles ranged from 6:35-6:52. I had an issue with the water stop and ended up doubling back (no more than .01 but it ended up messing up my stride and I ran a 7:08. In all, I’m happy with the race given I wasn’t even sure I was going to race over the weekend.

Posts from the Week:

How to be an Instagram Runner

How to Bounce Back from a Bad Race

On Cloudswift Shoe Review

Have you subscribed to the LOLZletter?

It’s a free newsletter that comes out each Monday. In the newsletter, I share running industry trends and things relevant to the sport. 

Questions for you:

How was your week of training?

Do you like 1o milers?

 

How to be an Instagram Runner

March 29, 2019 By in Running, Running Reads Tags: , , , , , , , 7 Comments
How to be an Instagram Runner
Step One: You have an Instagram.
Step Two (maybe?): You run.

In that order

In the last few years, social media has taken off. Before instagram, there was blogging and before blogging there was myspace and xanga. Who logged a workout on those?

Now social media is here to stay because who doesn’t want to take photos of themselves and promote their running. If there is anything I’ve learned, people love to talk about themselves (myself included).

So Now You’ve Thought: “Being an Instagram Runner is for me”…

how to be an instagram runner

Here are a Few Easy Techniques to Become an InstaRunner:

Step One: Create a (FREE) Instagram:

You need Instagram to be an Instagram runner. Contrary to popular belief, you don’t actually need to run. (Fake it until you make it!) You just need an Instagram.

Step Two: Run (Maybe):

Here is the thing about being an Instagram runner. You don’t actually have to run; you just need to say you did! I always advise honesty but don’t feel pressured to run just because you are an Instagram runner now.

A Few Posts You Should Include on your Feed:

The Watch Pose:

Stand with your watch on your wrist with your workout done. Snap photo to maybe include shoes. Decorate your wrist with pieces of jewelry to enhance the wrist. Bracelets, charms, whatever. Just add your own artistic flair.

Tips:

  • Try to find pretty grass to stand on. The bathroom or dirty floor is not desirable.
  • Clean your watch face.  It’s your watches time to shine!
  • If your workout did not go as planned and you would like to look faster, just end early. Want to look like you ran 13.1 miles in 62 minutes, just end early and log the 62 minutes. You could even write (in paintshop) 13.1 on your watch for better authenticity.

The Run Shot:

This can be the hardest to master so don’t get discouraged. Some instarunners actually have professional photographers to follow them around every workout! Talk about glamorous.

Tips:

  • Buy a high-end camera. You have to pay to play! $800+!
  • Don’t choose a rainy day, that makes photos blurry.
  • Jog in place. That way you can get higher quality photos.
  • If you don’t have at least 1 fight with your significant other about taking the shot, you are doing it wrong!
  • Use video mode and just grab a shot that way.

The Motivational Shot:

Now, this is usually a recycled photo and that’s okay. Got a favorite picture of yourself from the 1980s with a big perm?  Perfect. The point of this photo is not the photo; it’s the caption.

Tips:

  • You should have a minimum caption length of 400 words. This is generally what is accepted to be “motivational.”
  • It should provide some sort of motivation. Hard to get out the door that day? Struggle from lack of sleep? Pants just don’t fit right? Struggle to balance everything? Those are just some starters, but any old motivation will do. Remember, you are your biggest fan.

Post-Run Selfie:

This can get confusing because you don’t need to run, just post a selfie saying you did.

Tips:

  • Make sure to download a photo app that allows you to make your skin as smooth as porcelain. Runners don’t sweat or have any lumps and bumps.
  • Just selfie. Work your best angle from myspace angle to straight forward. Do you have a signature pose? Mine’s winking!

The Runner Flatlay:

Once you’ve found a few brands you like, this is your time to make them shine.  Before a race take a photo of every piece of gear you plan to wear (don’t forget underwear!).  Arrange neatly so your fans can see your plan. They might want to track or recognize you on the course (thank your new found celebrity runner status!).

Tips:

  • Include everything, even things you might think you would want but will never use. It’s better to be safe than sorry in this shot.
  • Make sure to find a beautiful backdrop. Don’t use the bathroom. Perhaps go to a fancy hotel with a 50,000 dollar rug. The hotel bought that rug for you to take the shot on!

These are just the basics to help you become what you’ve always dreamed, an Instagram runner!

Finally, have you subscribed to the LOLZletter? It’s a free newsletter that comes out each Monday. In the newsletter, I share running industry trends and things relevant to the sport. 

Question for you: What other Instagram runner techniques do you use?

 

 

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