Running For...

Lenape Challenge Tribe Team! Only one team did not tip the canoe! Here we ran 4 miles and then canoed 2 miles.

Broad Street Runners!

After spending a great spring of running, it’s difficult to stay motivated. My next longer run is scheduled for September. The summer is filled with weddings, including my own. But I am going to need a base if I want to PR November 1st in the marathon. My last few marathons have been pretty consistent and it’s time to get to the next level.

Conshohocken Nights- Got to run in the morning, still!

How to keep running on a steady schedule? I’ve done minimal since Broad Street, mostly because I am not sure what to do. A few miles here and then and some 400 repeats. It’s time to build speed, add more mileage, and have fun! I like plans and goals to check off.

And eating/preparing Mother's Day brunch?! Delicious, but not running friendly foods :-)

Mantra: Have fun running, stick to the plan, get some lifting/core/yoga in, and enjoy wedding planning!

Here is my plan for late spring-mid summer:

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
May 12th - 18th	3-mile run	7xhill	4-mile run	3-mile pace	Rest	6-mile run	5-mile run (Bridal Shower)
May 19th- 25th	4-mile run	6x800	4-mile run	30-min tempo	2-mile run	5-k pace Humane Run	Rest Wedding
May 26th- June 1st	3-mile run	8x hill	4-mile run	45-min tempo	Rest	6-mile run Wedding	4-mile run
June 2nd-8th	4-mile run	45-min tempo run	5-mile run	4-mile pace	Rest	4-mile run	Rest
June 9th- 15th	4-mile run	7x800	5-mile run	45-min tempo	Rest	6-mile pace	4-mile run
June 16th-22nd	6-mile run	3-mile run	5k-Pace Tex Mex	Rest	5-mile	7-mile pace	3-mile run
June 23rd-29th	4-mile run	45-min tempo run	5-mile run	5-mile pace	Rest	6-mile pace	3-mile run
June 30th- July 6th	5-mile run	8x800	5-mile run	Rest	5-mile pace	5-mile run	10-mile run
July 7th- 13th	5-mile run	6 x hill	5-mile run	30 min tempo	Rest	10k Pace Phil’s Tavern	9-mile run
July 14th-18th	4-mile run	30-min tempo run	10-mile run	4-mile pace	3-mile run		<3 <3 <3

Vacation Running...and Eating!

 Walt Disney World 2014

The most magical place in the world...Disney World! A place where all your dreams come true! When chosen to sponsor the senior class trip to Disney World, you must give up your own ego to care for kids that vomit from getting too excited and go on too many rides. Or that become dehydrated when Pennsylvania has only experienced 5 days over 60 degrees in 2014 and it's 88 degrees in Orlando. And don't forget the sunburn! Nonetheless, the trip is about the kids and celebrating their last four years, as well as one of the last moments to bond as a class before they go their separate ways. It is a beautiful thing to see 17 and 18 years enjoy Disney through the eyes of a child. 

Let's look at the challenges I put my body through. Waking up after 5 hours of sleep to run 2-8 miles each day, maybe taking a swim in the pool after. Running around the park for rides. Eagerly eating chicken fingers and fries after the caesar salads get old. Snacking on granola bars and fruit snacks to avoid eating a huge desert that is AWLAYS included in my meal plan, of course. 

5:30AM run after going to bed at12:30AM!
Always better in the warm climate though.

So after 6 days of this, surely my body rejected me. It's a wonder why my throat began to hurt and when I returned to school to teach and coach I lost my voice! All the Emergen-C could not keep my immune system up! Only rest will do that :-) However, I'd probably do it again. Just get more sleep the week before to keep my system up. It's how we do it to keep pushing ourselves to get stronger and better.

Disney Snack Pack-aka Kid's Meal!

I try to follow the lenten "no meat on Fridays" and it's pretty easy to do when you get an uncrustable and goldfish in a Chip and Dale cartoon box. I'd take this over the chicken leg. I am assuming bagged carrots and grapes are better then no fruit or veggies. 

Besides, I get to experience kids having the time of their lives, warm weather, and fantastic runs through Coranado Springs and Epcot's Boardwalk. I'll take the next week to enjoy teaching, coaching, and spending time with my puppy and fiance...with sleep and my normal healthy eating lifestyle. 

The Taper

Taper. The this word describes not only a period in an athlete’s training cycle, but also can be used when describing a candle, comparing geometric shapes, and explaining financial activities. In both the athlete and the bank, the taper is necessary. An athlete gets rest so that he or she can compete on fresh legs, and the bank risks inflation if it does not taper. It is difficult for an athlete to taper after dedicating weeks and sometimes even months for a race.       

 For me, the taper torments me as much as the speed workouts and hills. It drives me nuts that I can’t keep training to get better the days leading up to an important run. In fact, I try to get up early week before a long run and get a little run here and there to get used to the early morning run routine.

   So, during the nervousness of the week of not being able to train hard, I focus on several other elements- nutrition (did I eat enough veggies and protein?) I take the puppy on long walks. I try to go to bed early- around 10pm!

   Also, being around other people is super important for me during the taper. Often times, I can FEEL grumpy because I am not getting to exercise as much or as hard as I want. Other people can always make things better.  I normally eat dinner the Saturday before with some running friends and my fiance. This week, I got in a 50 minute AM run with my friend and we talked all about work, all about our training, and all about our strategy. And fun events coming up with our friends!

My taper schedule for a half marathon:

Sunday- 8 miles

Monday- Swim 35 minutes/Yoga

Tuesday- Run 30 minutes, core work

Wednesday- Run 50 minutes

Thursday- Off

Friday- Swim/Yoga

Saturday- 20 minute run

Sunday- 13.1!

The lessening of workouts does not mean that it is less important. It means that the body is recovering and preparing to perform at optimal level. It definitely teaches you to mentally prepare and give the body rest.

Ask me next time how I feel.

 

Here’s me before the inaugural Love Run (in the pouring rain!)

And after I PRed with my cheering squad.

Finding Time and Leaving Space

"My feeling is that any day I am too busy to run, I am too busy."- John Bryant

It's fascinating how quickly life whirls us around. Some days I find myself cramming in yoga sessions in my living room and runs around my area, when all that I need is the time to fully enjoy the practice. One morning a year ago, in between a set of 800 repeats, my training partner gently reminded me that life is a marathon, and not a sprint. How easy it is to forget this great life lesson during those times it is needed the most!

Early morning Sunday run!

This past week I accomplished all my personal goals: continued my no-bread March (each month in 2014, I can giving up something that is not good in excess), ran my miles and completed speed workouts, practiced yoga and spent some extra time my my fiance and puppy. 

Home-made healthy treats for Jackpot!

Click here for the recipe I found on Pintrest!

That said, I was still so anxious for everything else. As I prepare for the yoga class I teach, I hope to bring this idea of slowing down into a theme. My classes are normally fast-paced and for those who enjoy cardio workouts (Power Yoga/Vinyasa oriented). The line, "When it's all said and done, you can walk instead of run" from Lady Antebellum is important to consider when we examine our own lives and maybe need to just go slowly and let life take its course. Sometimes its at those moments of rest that we find our true value and creative energy that powers up our day to do all the great things we do!

Building Speed

    This year, I have been focusing on building speed- not going out too fast. During February, I committed to several long runs outside, but spent a lot of time on the treadmill. I even had to do a 5-miler on it one time. Not fun!
    February speed workouts consisted of 1 minute at 30 seconds slower than race pace, 1 minute at race pace, and 1 minute at 45 seconds faster than race pace. Intervals are more enjoyable on the treadmill than just drumming along. I also began incorporating hills once a week. 
   March has been difficult finding time to run with coaching track, tutoring, and my actual teaching profession which I love. Last night, I did a practice run of a local 5k I am running on Saturday...at 8:15 at night! That's where these workouts come in handy, as well as a goods night rest and getting up early to accomplish all the great adventures the day holds. 
   I'm also finding more enjoyment running with others or without an ipod. This goes in phases and I am truly embracing this one.

Here's a great picture of a friendly and spirited race: