Hey girls! WE are starting WEEK 6. Things are ramping up! 6 weeks to go! The food is going down in thoughtfully, enormous sizes. And, side note (YES! JO is back in my llife- Thank GOOdness!)
OK I need some feedback from ya'll, Becky and I were talking the other night and wondered what training schedule everyone else was one for the final 6 weeks for LONG RUNS. Is it better to go up (4 weeks) then down for last 2 weeks ( 8miles, 10miles, 11miles, 9miles, 8miles)?" or go up, down, up, down, such as, 8, 10, 8, 11, 12, 6)
What do you think veterans??
Have a great week of running girls!
Can't wait to meet you guys at the start line.
p.s. What are you wearing? (It had to be asked!)
JULI
Sunday, August 28, 2011
Friday, August 26, 2011
options, options, and more options!!
I totally agree, Jacquline...I'd rather get my butt kicked on intervals than slog through a long run, most days anyway. Thanks for the additional workout! In the spirit of having as many options as possible for interval workouts, here are a couple more. But first, I also must comment on how freakin' cool it is to see the rockstars of cycling in our own backyard!!
repeat to reach 3 miles
1/4-mile fast, 1/4-mile EZ
repeat to reach 4 miles
1/4-mile EZ, 1/2-mile fast
increase speed on each "fast"
And for some perspective, when I go "fast" it's about 60-90 seconds per mile faster than my "EZ" pace. The average of my EZ and fast paces turns out to be my race pace. I read somewhere to make the EZ reeeeeeallllly easy and to make the fast reeeeeeallllly fast. Make a big difference, in other words.
happy interval training ladies!
~ Jen
repeat to reach 3 miles
1/4-mile fast, 1/4-mile EZ
repeat to reach 4 miles
1/4-mile EZ, 1/2-mile fast
increase speed on each "fast"
And for some perspective, when I go "fast" it's about 60-90 seconds per mile faster than my "EZ" pace. The average of my EZ and fast paces turns out to be my race pace. I read somewhere to make the EZ reeeeeeallllly easy and to make the fast reeeeeeallllly fast. Make a big difference, in other words.
happy interval training ladies!
~ Jen
Ah Yes, Intervals
I am in complete agreement with Jen that my interval training is making me a stronger, faster runner. I would also agree that doing an interval within 48 hours of your long run would be inadvisable. The whole idea of an inveral is to "kick your butt" and quite frankly, if I do the interval as prescribed, I find it is easier to run a 10 mile run then the interval. Here is my next interval workout - try it if you have a treadmill you can run on as I'm sure it's going to be a doozey!
Run 3 miles total - 1/4 mile EZ at a 2.0 incline then 1/4 mile Fast with no incline - Repeat until you reach 3 miles.
Interval workouts may help you find "Jo" once you realize you only need to workout 30 minutes and you will see a immediate results on your next long run (as long as you wait at least 48 hours).
I know this is a half marathon training blog but hey - How about those USA Pro Cycling boys???? I really can't post a comment without mentioning how excited I am about the race and every single little thing involved with it!!!!
Run 3 miles total - 1/4 mile EZ at a 2.0 incline then 1/4 mile Fast with no incline - Repeat until you reach 3 miles.
Interval workouts may help you find "Jo" once you realize you only need to workout 30 minutes and you will see a immediate results on your next long run (as long as you wait at least 48 hours).
I know this is a half marathon training blog but hey - How about those USA Pro Cycling boys???? I really can't post a comment without mentioning how excited I am about the race and every single little thing involved with it!!!!
Wednesday, August 24, 2011
have shoes, will travel
hi gals!! how's it going? Juli, have you found JO to go along with your MO? :-) How's training coming along for ya'll?
I'm making my way around Colorado this week for work--Vail Monday night, Aspen Tuesday night, Durango tonight...tomorrow I head home after class. I hop at the chance to hit the road, especially when I get to go to places like these. And one thing I love about running is that it goes wherever I do. I can't and don't always bring my bike when I travel, and even finding a swimming pool with public lap hours is often a shot in the dark...but my running shoes never let me down! This morning I ran along the bike path right outside my hotel. And I especially love running in places where it's not weird, ya know? I don't get strange looks...or even worse, concerned looks, as if I'm running away from something or someone. Nope, rather, the only people out at that time in the morning are other runners and the construction crews.
This morning was a fun interval workout--yes, I just used "fun" and "interval" RIGHT NEXT to each other! It was a 30-min run: 1 min EZ then 4 min fast, 2 min EZ then 3 min faster, 3 min EZ then 2 min fastest...and repeat the whole sequence to make 30 min. The intervals are working...I can tell a difference in how I feel overall and I actually look forward to them. This is my "easy" week--reduced load overall. Saturday will be a 7-miler, and then it'll pick back up next week. How many weeks til race day? SIX weeks from Sunday!
Meanwhile, my neck has me a bit concerned...it's a tad aggravated and has been for about two weeks. Mercifully, I'm not having the awful nerve pain I had before, but my pain-free existence is on hiatus. I'm still running, biking, etc, mostly without pain or discomfort, and am monitoring the neck closely. Such will be the rest of my life, I imagine.
I'm off to outline my September running plan! nighty-night...
~ Jen
I'm making my way around Colorado this week for work--Vail Monday night, Aspen Tuesday night, Durango tonight...tomorrow I head home after class. I hop at the chance to hit the road, especially when I get to go to places like these. And one thing I love about running is that it goes wherever I do. I can't and don't always bring my bike when I travel, and even finding a swimming pool with public lap hours is often a shot in the dark...but my running shoes never let me down! This morning I ran along the bike path right outside my hotel. And I especially love running in places where it's not weird, ya know? I don't get strange looks...or even worse, concerned looks, as if I'm running away from something or someone. Nope, rather, the only people out at that time in the morning are other runners and the construction crews.
This morning was a fun interval workout--yes, I just used "fun" and "interval" RIGHT NEXT to each other! It was a 30-min run: 1 min EZ then 4 min fast, 2 min EZ then 3 min faster, 3 min EZ then 2 min fastest...and repeat the whole sequence to make 30 min. The intervals are working...I can tell a difference in how I feel overall and I actually look forward to them. This is my "easy" week--reduced load overall. Saturday will be a 7-miler, and then it'll pick back up next week. How many weeks til race day? SIX weeks from Sunday!
Meanwhile, my neck has me a bit concerned...it's a tad aggravated and has been for about two weeks. Mercifully, I'm not having the awful nerve pain I had before, but my pain-free existence is on hiatus. I'm still running, biking, etc, mostly without pain or discomfort, and am monitoring the neck closely. Such will be the rest of my life, I imagine.
I'm off to outline my September running plan! nighty-night...
~ Jen
Thursday, August 18, 2011
I think I found MO!
I knew you guys would help me!!!! I found MO and hopefully JO will be with me on Saturday for my 6 mile run. This week has definately been better for me mentally. I have done many of things you have suggested. Jen, Jacquline and Becky, You are such wise souls. Thank you for caring and watching my back:)
As I was running tonight, I kept thinking of all my blessings, and just like one of the tips in that article Jen gave us, every quarter mile I thought of a new one and it made my run go so fast. A friend of mine in Columbia, MO runs while listening to books on tape instead of music. That makes her run go fast. I'm not sure if I'd like that but maybe for a change from my ancient relics on my shuffle. I just can't get over how good I feel after a run, even a bad one. CHEERS to the Run!
As I was running tonight, I kept thinking of all my blessings, and just like one of the tips in that article Jen gave us, every quarter mile I thought of a new one and it made my run go so fast. A friend of mine in Columbia, MO runs while listening to books on tape instead of music. That makes her run go fast. I'm not sure if I'd like that but maybe for a change from my ancient relics on my shuffle. I just can't get over how good I feel after a run, even a bad one. CHEERS to the Run!
Wednesday, August 17, 2011
in search of mojo, continued...
hi gals...this article showed up in my inbox today. Very timely, no?
http://www.active.com/fitness/Articles/18-Motivation-Tips-From-the-Pros.htm?cmp=306&memberid=115120032&lyrisid=22866001
xoxo
Jen
http://www.active.com/fitness/Articles/18-Motivation-Tips-From-the-Pros.htm?cmp=306&memberid=115120032&lyrisid=22866001
xoxo
Jen
Sunday, August 14, 2011
still trying to get this right...
Juli and Jen,
I commented to Jen's post instead of posting myself for all to read. Please read my comment there. I like this blog page but am still trying to get to the right page/section to post. Think I got it now.
We are all working to balance so many things which are important but also, tiring at times. Congrats to all of you who are doing what you can these busy weeks leaing up to the 1/2. Pat on the back, big breath, do what you can!! I appreciate the inspiring words/conversations and the feedback!
Becky
I commented to Jen's post instead of posting myself for all to read. Please read my comment there. I like this blog page but am still trying to get to the right page/section to post. Think I got it now.
We are all working to balance so many things which are important but also, tiring at times. Congrats to all of you who are doing what you can these busy weeks leaing up to the 1/2. Pat on the back, big breath, do what you can!! I appreciate the inspiring words/conversations and the feedback!
Becky
Lessons learned from sad days
hi ladies,
Juli my friend...I'm so sorry to hear that your mojo has taken unapproved vacation time. I'm glad you have this blog and US to vent to!! That's what we are here for cuz we've all been there, in our own way. So use us to commiserate with, complain to, and seek encouragement from.
My heart goes out to you particularly because I see you as someone who embraces life fully, who seeks out fun, excitement, and adventure, and who knows how to nurture and care for herself. I KNOW you will find your way through this and emerge happy, re-energized, and in love with running again. In the meantime, it sure stinks to go through it.
Ultimately, you need to discover what works for you. We're all different and I know everyone else on this blog has advice on what's worked for them, too. Fresh off my own summer-of-lost-mojo, here is what I've learned works for me.
1. Let it happen. Lost motivation is often my body's way of telling me to chill out, that there's a better way to spend my time. It may last one day or one week. This summer, it happened to last several months. Did I wish things were different? yes. Did I firmly believe there was a higher purpose? yes. That higher purpose wasn't clear at the time, but I had faith it was there. Trust your body to tell you what it needs.
2. And yet sometimes it is mind over matter. A friend once gave me this advice: When the last thing you want to do is run, AGAIN, give yourself a different goal. Start with the goal of just putting on your running gear. If that feels okay, then have the goal of running to the end of the street. If it still feels good, run around the block. And so on. I'm definitely guilty of "all or nothing" thinking, as in "if I can't run the full 6 miles, I might as well not run at all." This summer reminded me that I feel better after a 10-min walk than I do sitting around. And if sitting around is all I can accomplish, that's okay.
3. Check the self-talk. I've become aware of what I tell myself about training. When I wake up and say "I need to run 6 miles" or "I should ride 20 miles" I know something is wrong. I change the "shoulds" into "want tos" and see if that pushes me out the door. More often than not, the shoulds go away.
4. Draw on the energy of those around you. Running in the park does wonders for my motivation...it's so much easier to keep going when I know there are others around me, even if I don't know them and even if we're not running together. All it takes is to be running near others and the energy is contagious. Better yet, call me and I can be in Castle Rock lickety-split!!
Meanwhile, I'm checking my interval workouts off my list and finding them more enjoyable than I thought! I think they're making a difference in my long runs. Yesterday was 8 miles (run 9, walk 1) and the other two runs this past week were 5 and 4. I MUST find a way to make yoga a permanent part of my training again--if for no other reason than to help balance everything out--life, work, training, family, etc.
How's everyone else? Lisa, how was Tennessee? Becky, how was Wisconsin?
xoxo
Jen
Juli my friend...I'm so sorry to hear that your mojo has taken unapproved vacation time. I'm glad you have this blog and US to vent to!! That's what we are here for cuz we've all been there, in our own way. So use us to commiserate with, complain to, and seek encouragement from.
My heart goes out to you particularly because I see you as someone who embraces life fully, who seeks out fun, excitement, and adventure, and who knows how to nurture and care for herself. I KNOW you will find your way through this and emerge happy, re-energized, and in love with running again. In the meantime, it sure stinks to go through it.
Ultimately, you need to discover what works for you. We're all different and I know everyone else on this blog has advice on what's worked for them, too. Fresh off my own summer-of-lost-mojo, here is what I've learned works for me.
1. Let it happen. Lost motivation is often my body's way of telling me to chill out, that there's a better way to spend my time. It may last one day or one week. This summer, it happened to last several months. Did I wish things were different? yes. Did I firmly believe there was a higher purpose? yes. That higher purpose wasn't clear at the time, but I had faith it was there. Trust your body to tell you what it needs.
2. And yet sometimes it is mind over matter. A friend once gave me this advice: When the last thing you want to do is run, AGAIN, give yourself a different goal. Start with the goal of just putting on your running gear. If that feels okay, then have the goal of running to the end of the street. If it still feels good, run around the block. And so on. I'm definitely guilty of "all or nothing" thinking, as in "if I can't run the full 6 miles, I might as well not run at all." This summer reminded me that I feel better after a 10-min walk than I do sitting around. And if sitting around is all I can accomplish, that's okay.
3. Check the self-talk. I've become aware of what I tell myself about training. When I wake up and say "I need to run 6 miles" or "I should ride 20 miles" I know something is wrong. I change the "shoulds" into "want tos" and see if that pushes me out the door. More often than not, the shoulds go away.
4. Draw on the energy of those around you. Running in the park does wonders for my motivation...it's so much easier to keep going when I know there are others around me, even if I don't know them and even if we're not running together. All it takes is to be running near others and the energy is contagious. Better yet, call me and I can be in Castle Rock lickety-split!!
Meanwhile, I'm checking my interval workouts off my list and finding them more enjoyable than I thought! I think they're making a difference in my long runs. Yesterday was 8 miles (run 9, walk 1) and the other two runs this past week were 5 and 4. I MUST find a way to make yoga a permanent part of my training again--if for no other reason than to help balance everything out--life, work, training, family, etc.
How's everyone else? Lisa, how was Tennessee? Becky, how was Wisconsin?
xoxo
Jen
Saturday, August 13, 2011
In Search of my MoJo
Hi Guys,
Sorry it's been so long since I've posted anything. I have been having a hard time staying motivated. Last week sucked! I ran once then again today. Being back at work and the change of schedule for me has been tougher than I expected. Where is my MoJo???? (deep sigh)......
I've been trying to get up early and run in the morning before work, but...., then when I get home from work I am so exhausted, and the heat is a factor.
I think I'll read some of the information from those websites you gave us Jen, and see if doing some research can reignite my mojo.
Is anyone else having a hard time?
SAD DAYS
juli
Sorry it's been so long since I've posted anything. I have been having a hard time staying motivated. Last week sucked! I ran once then again today. Being back at work and the change of schedule for me has been tougher than I expected. Where is my MoJo???? (deep sigh)......
I've been trying to get up early and run in the morning before work, but...., then when I get home from work I am so exhausted, and the heat is a factor.
I think I'll read some of the information from those websites you gave us Jen, and see if doing some research can reignite my mojo.
Is anyone else having a hard time?
SAD DAYS
juli
Wednesday, August 3, 2011
good reading material
hi gals,
Becky, your post is so timely...I was just reading one of my e-newsletters and they had an article for 1/2-marathon training (written mostly for first-timers, but I still learn something regardless of what I read). Here's the link: http://www.active.com/running/Articles/7-Training-Tips-for-Your-First-Half-Marathon.htm?cmp=282&memberid=111651835&lyrisid=22783954.
I subscribe to e-newsletters from the following websites (which means SHORT articles, not books!):
http://www.active.com/ (look under "Resources")
http://www.runnersworld.com/
Lots of great stuff...some will come weekly, others every two weeks, depending on content. Active has newsletters for running, tri, nutrition, women's fitness, etc. I also find Runner's World mag very helpful.
Happy reading! and Becky, I'll get those booty mix CDs to you via Juli at some point very soon! Have fun in WI.
Lisa, how was TN? I hope you didn't melt!
xoxo
Jen
Becky, your post is so timely...I was just reading one of my e-newsletters and they had an article for 1/2-marathon training (written mostly for first-timers, but I still learn something regardless of what I read). Here's the link: http://www.active.com/running/Articles/7-Training-Tips-for-Your-First-Half-Marathon.htm?cmp=282&memberid=111651835&lyrisid=22783954.
I subscribe to e-newsletters from the following websites (which means SHORT articles, not books!):
http://www.active.com/ (look under "Resources")
http://www.runnersworld.com/
Lots of great stuff...some will come weekly, others every two weeks, depending on content. Active has newsletters for running, tri, nutrition, women's fitness, etc. I also find Runner's World mag very helpful.
Happy reading! and Becky, I'll get those booty mix CDs to you via Juli at some point very soon! Have fun in WI.
Lisa, how was TN? I hope you didn't melt!
xoxo
Jen
Tuesday, August 2, 2011
still runnin
Well, still running but with a busy week and travel ahead, I hope I stick to my schedule. I was curious about food too because I keep buying the same snacks and Im getting tired of them. I like the smoothie idea.
Is there a good running information website anyone uses? I like getting little tips/ideas without reading a whole book (just a time constraint--I actually love to read).
Im heading to sea level for 5 days so Ill see if the running is easier there. Of course Ill have to take the WI humidity into account. Ill get to see and maybe run with Nikki this weekend for our 5 mile. Yea!
Have a good week!
Becky
Is there a good running information website anyone uses? I like getting little tips/ideas without reading a whole book (just a time constraint--I actually love to read).
Im heading to sea level for 5 days so Ill see if the running is easier there. Of course Ill have to take the WI humidity into account. Ill get to see and maybe run with Nikki this weekend for our 5 mile. Yea!
Have a good week!
Becky
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