Tag Archives: Training Plan

Mar29

Tempo Runs Make You Fast!

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Hey Guys! How’s everyone’s Thursday going? Mine’s off to a good start for sure.  Something about Wednesday date nights really rejuvenates me for the rest of the week.  Last night we made Chicken fajitas and relaxed since it was cold and rainy out.  There was not a new Modern Family on which was a little disappointing…I love that show and look forward to it every week!  Another good night’s rest has me feeling very peppy this morning!

Tonight’s workout calls for a tempo run.  I regularly do tempo runs as part of my marathon training and am surprised when I hear how many runners don’t do them!  I’ll be honest, I kind of love of  ’em and hate ‘em.  I dread them all day because they are challenging and take a little more work than my typical runs and you don’t get to look forward to resting like you do during a track workout.  Your settled in and pushing your pace for quite a while.  I love them because I feel awesome after and they make me feel strong and confident about holding a goal pace during 26.2 miles.  And I love feeling fast!

Tempo Runs Make You Fast!

Tempo runs are also called lactate threshold or threshold runs.  They are one of the most important workouts you can do to build speed at long distances.  Essentially you train your body to maintain at faster pace over a long period of time, something the track can’t help you with.  Runner’s World explains how it can help you train your body to use oxygen for metabolism more efficiently,

How? By increasing your lactate threshold (LT), or the point at which the body fatigues at a certain pace. During tempo runs, lactate and hydrogen ions–by-products of metabolism–are released into the muscles, says 2:46 marathoner Carwyn Sharp, Ph.D., an exercise scientist who works with NASA. The ions make the muscles acidic, eventually leading to fatigue. The better trained you become, the higher you push your “threshold,” meaning your muscles become better at using these byproducts. The result is less-acidic muscles (that is, muscles that haven’t reached their new “threshold”), so they keep on contracting, letting you run farther and faster.

A typical tempo distance is usually 2 to 3 miles for a 5k.  Runner’s World recommends 4 to 6 miles for the 10k, 6 to 8 miles for the half-marathon or 8 to 10 for the marathon plus warm up and cool down.  While I am training for a marathon my tempo runs have never been 8 to 10 miles.  My typical tempo run is a 1 mile warm-up followed by 5 to 6 miles at a ~7:45 min/mile pace with a 1 mile cool-down.  I run a sub-4 hour marathon and an average pace for my long runs is about an 8:45 to an 8:50.  I do this workout every other week.  I alternate with track workouts.

Recent Tempo Run

Not feeling like you could tackle the tempo?  Get creative with the workout.  You could start with a 1 mile warm up then do 2 miles at tempo, a 1 mile rest, then 2 miles at tempo, and another 1 mile rest and cool down.  Or build up gradually by doing a warm up and then 5x 3 minutes at tempo with 60 second rest.  The following week you might try 4x 4 minutes at tempo with 60 second rest.  Once your comfortable with that try 2 to 3 miles at tempo or 15 to 20 minutes.

I like to describe my tempo speed as running as fast as I can without “blowing up”.  I’m running fast, it hurts, I’m out of breath and I can’t say much more than yes or no and sure as heck can’t have a conversation.  After the first half mile my body will settle in and I can sustain this hard but comfortable pace.  If you are in pain, you are going to fast.  If it doesn’t hurt a little bit or you can have a conversation you are not running at tempo.  Runner’s World also suggestions the following for determining pace,

Recent Race: Add 30 to 40 seconds to your current 5-K pace or 15 to 20 seconds to your 10-K pace

Heart Rate: 85 to 90 percent of your maximum heart rate

Perceived Exertion: An 8 on a 1-to-10 scale (a comfortable effort would be a 5; racing would be close to a 10)

For more reading on tempo runs check out Runner’s World.  I’ve noticed a big improvement in my running since I started doing tempo runs.  I feel stronger and faster for longer distances.  If your spring goal is to PR at a half-marathon, 10k or 5k be sure to add tempo runs to your training plan.  You’ll feel as fast as an elite runner before you know it!

Fast As These Girls?! Tempos make it possible!

Tempo runs, love ‘em or hate ‘em?  Are they part of your training plan?  Do you do them weekly, bi-weekly, once a month?  Have you noticed an increase in your speed as a result? Are you not doing tempo’s and need to add them to your plan?

Mar5

Workout Recap and Altering Your Running Routine

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Hey Guys! I hope you all had a great weekend and are starting the week of feeling rested and motivated.  I had a great weekend.  It was relaxing, fun-filled and of course involved a long run! Saturday’s 13 mile run was rainy and wet.  I went to practice with Team in Training and was so happy to be able to run with my friend Lauren and play catch up with my friend Bridget.  I felt pretty good during my run.  We skipped the hills this week and ran a flat course.  I think my body was pretty happy about that.  I didn’t even take an ice bath!  All in all, last weeks runs were good and my hips are definitely feeling better.  I’m starting to feel more confident and ready for this marathon.  With my two longest runs left to come I know I will be ready on race day.

Workouts for Week of 2/27

Training for the Boston Marathon has definitely been different from my other marathons.  I learned how to adjust my schedule, alter my training plan and be flexible.  I’ve learned that I really need to foam roll and use The Stick and the more diligent about this I am, the better the results.  My running routine has definitely changed.  Let’s go over some aspects of running and maybe you’ll just find some ways to alter your running routine for the better!

Stretch.

Do you stretch before a run or after a run?  Good question.  Today it is not recommended to do static stretching before runs.  This is when you would slowly extend your muscle and hold it.  This can lead to injuries while running.  Instead look to dynamic stretching.  You should be thinking high knees, toe touches, and butt kicks! You should especially do this if you run first thing in the morning or after a long period of inactivity.  Trust me; your muscles will thank you!

Stretch

Schedule.

Many runners out there love their schedules.  They like knowing that Sunday is their long run, they have an easy run to recover, a middle distance workout or maybe a track workout.  The reality is though that our bodies don’t work on a schedule.  Some weeks we are tired and need more rest and other weeks we can handle more stress.  Learn to let go of your schedule and listen to your body and adjust your plan accordingly.  It is all about good, quality miles.

Schedule

Weights.

We all admire the elite runners who are thin and ripped.  Unfortunately (or fortunately!) that is not a realistic body composition for the majority of the population.  Running without lifting is not ideal.  You should be doing strength training at least twice a week.  According to Runner’s World,

“Studies have found that resistance training can improve your running economy, which reduces the amount of energy it takes to run at a given pace.”  Hit the gym to target both your upper body and legs.  Try push-ups, dips, lunges, and squats.

Weights

Ditch the Garmin.

If you are like me you are addicted to your Garmin.  The truth is being addicted to it is not helping your running.  It decreases your proprioception, or your body’s ability to gauge your speed and movement.  Try running without your Garmin to judge your speed or set it and then don’t look at it during your run.  Go back and compare the speed you thought your body was running to what the Garmin recorded.  This will help you to better understand your body.  Do this multiple times each week for best results.

Garmin Forerunner 405

Rest after Long Runs.

Taking a rest day after your long runs is not always the best.  Some people experience soreness and muscle tiredness two days after a long run rather than the next day.  If you are one of those people consider switching your rest day.  Try doing your long run and then the next day do your recovery run.  Take two rest days to give your body ample time to recover.  You may find that your body likes this best!

Rest After Long Runs

Running Goal Pace on Long Runs.

It makes sense to try to push your pace so you’re running at goal pace during your long runs.  The reality is that you are doing more harm than good to your body! Pushing the pace can fatigue your body and muscles making for a longer recovery time.  Try running 2 to 3 minutes slower than your goal pace.

Run Slow on Long Runs

How were your workouts last week? Do you adjust your training plan and running routine to meet your body’s current needs?  Do you stretch before or after?  How do you schedule in your rest days and recovery runs?

Feb6

Marathon Training When Sick

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Hey Guys! I hope you all had a very relaxing and enjoyable weekend! Michael and I had an incredibly low-key and chill weekend.  Why? Friday morning I went to the doctor since my sore throat I was experiencing all week was not getting any better.  They diagnosed me with strep throat.  I spent the rest of Friday lying around and letting my antibiotics get to work.  Mike had a cold all last week so we decided the mission of the weekend was to kick our sickness and get better.  We are far too busy and active to be sick.

I did manage to get to Team in Training and do a 14 mile long run.  I missed Thursday’s speed workout because I didn’t feel well so I really did not want to miss this week’s long run.  Heres’s a look at last week’s workouts:

Workouts from the week of 1/30/12

I know there is a lot of different colds and flu’s going around and people are struggling to stay on track with their training and workout plans.  Here’s my tips for working out and sickness…

Listen to Your Body. 

You all know I love this advice but I love it even more when I am not feeling so great.  If my body is screaming for the couch I usually listen to it.  Other times I can tough out a workout.

Modify if Necessary. 

Your plan may be calling for a 6 mile workout with 4 miles at tempo.  If you are feeling congested, and having a hard time breathing but still feel like you could get in some kind of a workout then consider modifying.  An easy run may be perfect. In this case I would usually set out for a run and aim for an easy 3 miles.  If I feel good enough I’ll would try to get in all 6 miles but skip the tempo part.

Neck and Above You Are Good To Go.  Chest and Down Hit the Couch. 

This is my rule of thumb when determining if I am well enough to workout.  If I have a head cold and a mild sore throat I will still try to go for a run.  If I have cough, chest congestion or any stomach problems I will call it a rest day and stay home and rest.

Hit the Couch and Rest

Don’t Push It. 

If I am at all on the fence about what to do about a workout when I am not feeling well I call it off and rest. When your body is not 100% a rest day can be just as valuable as a run. I come from the school of thought where I would rather miss one run than be sick for days and miss workouts, work and other life commitments.

Medicine Can Help. 

I don’t really love the idea of pumping my body with ibuprofen, Tylenol or cold medicine.  I think it’s bad for my liver and the body but when I have a cold or headache I don’t hesitate to take medicine.  I find that it can help me kick a cold a lot faster than when I skip the medicine.

Take Vitamin C. 

When I feel a cold coming on or don’t feel 100% I immediately take some Vitamin C.  I am a big fan of Emergen-C and honestly believe that it has helped me avoid getting sick more than once.  I also take some after every long run.  Your body is worn down after a long run and giving it some extra Vitamin C can’t hurt.  It is definitely good to have on hand!

Emergen-C

Don’t Stress.  

My last piece of advice is to not stress.  Following a training plan is great but training plans don’t come with planned sick days.  You have to learn to follow it, and adjust it as life comes at you.  One or two missed runs is not going to ruin race day for you.  And trying to make up for missed miles once you feel better is not always the best idea.  In fact, it can lead you right back to sickness.  If you are forced to miss a run or two because you’re not feeling so great relax and get better and pick up your plan again as soon as you are feeling well enough.

I hope you all have a healthy winter and avoid sickness but if you do get sick I hope these tips help you to stay on track and get better soon!

Now as for the Superbowl…

What a great game for both teams.  As a NY girl I always rooted for the Giants but now that I live in Boston and date a man whose family faithfully watches the Pats and loves Tom Brady it was hard for me to choose who I wanted to win.  Honestly, both teams probably did.  So a big congratulations to the Giants! And for the Pats, I’m sorry you had to lose.  Especially in the wake of Myra.  It was a football game that left me on the edge of my seat and interested the whole time so that’s a pretty big win for football in my book!

How do you manage training and sickness? What are your tips for following a training plan when you are not 100%? What did you do for the Superbowl? Who did you route for?

Sep30

Marathon Training Plan for Chicago 2011

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A few of you have asked me how I have been training for Chicago Marathon (10 days away!) and what plans I use and if they are posted.  I love hearing your feedback and since I love talking about the Marathon and training it seemed like a perfect post to write for a Friday.

Before I share I’ll give you some background on why I choose a plan structured like this.  I ran NYC Marathon in 2009.  I was about a year out of college when I started training for the marathon and had been training regularly throughout that year.  I ran cross-country in college and often had 40 or 50 mile weeks.  I felt strong and confident about my abilities.  So I choose a plan that had me running 6 days a week with mileage starting around 40 per week and peaking at 55 miles a week during monster month. I admit, I trained dumb.  I forced myself to hit the pavement when I was exhausted, tired and sore.  I pushed through runs when my body was screaming for me to stop.  I knew I was pushing my limits but I kept pushing.  A month before the marathon I had searing pain in my knee.  I got back from a 14 mile run and could barely walk.  Something was wrong.  I went to a sports medicine doctor who told me I had a severe case of iliotibial band syndrome.  I received Synvisc injections every couple of weeks to help the swelling and control the pain.  I went to PT 4 times a week, wore a compression brace and spent the last month training on the elliptical.  I missed my longest training run and was thrilled to just finish a 13 mile run pain-free that last month.  I was able to run the marathon, and had a pretty good race.  My time was 4:03:51. I wanted to qualify for Boston and likely could have if I had trained smarter and been kinder to my body.  Lesson learned.

So when I decided to do Chicago part of my motivation was self-redemption. The marathon beat me when I did NYC. I needed to prove to myself I could beat it. From November 2009 to June 2011 my training was easy runs during the week, a long run (no more than 10 miles) on Sundays and copious amounts of yoga. The IT band syndrome was gone and I was running better than ever.  I needed to stick to this general training idea but increase my mileage for marathon distances. I researched a lot of plans on Runner’s World and ultimately chose the Runner’s World Smart Coach.

I choose the Smart Coach for 3 reasons:

1.  It had 4 days of rest or cross-training.  This would allow me to keep practicing yoga, heal my body and get in cross-training time on the elliptical.

2.  It will adjust if you miss some runs or need some time off.  You can do this by simply clicking on the workout and marking that you missed it.  I liked this feature as it took the guess-work out if I got sick or injured.

3.  You can adjust your goal time and it will automatically adjust your target paces for training runs and speed workouts. I liked this feature because it made the plan flexible and would make it easy to keep training correctly should my goal time change for any reason.

Here are the 3 basic workouts the plan consisted of:

Tuesdays: An easy recovery run ranging anywhere from 2 to 9 miles.

Thursdays:  A speed workout or tempo run.  A speed workout consists of a warm up, 3x 1600m’s with a 800m jogs and a cool down.  A tempo run consists of a warm up, 3,4, or 5 miles at tempo pace and then a cool down.

Weekend:  A long, slow distance run.  In the beginning runs started at around 12 miles.  The longest run was 20 miles.

Since I did purchase the plan from Runner’s World I don’t want to disclose the whole plan.  Instead I’ll show you snippets of it.  Keep in mind my goal time for the marathon is 3:35.  That is an average pace of 8:12 min/mile.  My tempo runs, speed workouts and long run paces are determined off my goal time.  The plan totaled 16 weeks.

Here is the first 4 weeks of the plan.  The focus was on building endurance and mileage.

Training Plan Weeks 1-4

Notice that the last week was a rest and recovery week with no long runs.  I really liked this, it allowed me to recover and come back even stronger for the next 4 weeks.  After this we continued to build again for 3 weeks.  The third week we hit 20 miles for our long run.  The 4th week was another rest and recovery week so the runs were only about 7 or 8 miles each.  After that we began monster month.

Monster Month

This month seemed long and daunting when we came to it, but in the end it was pretty manageable.  By the time it came we were in really good shape and able to tackle these runs well.  Non-running days however did involve lots of rest and I dropped a day of yoga during this month since I was constantly tired.

The final three weeks of the plan are the taper.

3-week Taper

I really liked this plan and feel very confident, healthy and strong going into the Chicago Marathon next weekend.  Additionally I think that incorporating yoga three to four times per week  and trying to cross-training in the early weeks was beneficial.   Variety is the spice of life! I would recommend the Smart Coach plan to any of you runner’s out there.  It can be adapted to 5k’s, 10k’s, half-marathons and any other race distance.  I will post an update after the marathon with a recap and let you know if I accomplished my goal time and qualified for the Boston Marathon!

What training plans do you use? What is your weekly mileage? How many rests days do you take per week?