Me (Only Faster)

I'm always a bit nervous before a scheduled track workout. I worry about not being able to handle it, to hit the pace targets. In the grand scheme of things, it really doesn't matter if I bonk or crush a workout. That's what I tell myself as I lace up my shoes and start running. I also remind myself that progress not perfection is what's important.

Thursday morning I ran a workout that my training plan calls Yasso Halves. It's 3 x 400 meters and then 3 x 800 meters. The purpose is to start with a few 800s and build to more later in training. It's a mini-version (or taste) of Yasso 800s.

It turns out I've done this same workout. Makes sense because I used this same training plan in the past. I knew I was speedy (for me) today but comparing my stats from  1 1/2 years ago you can note my progress.

I'm not running more than I did last year~I was running 50+ miles/week back then. In fact, I'm still building up my mileage from taking a break due to injury. I owe my progress to all the "extras" I'm doing: strength training, plyos (including box jumps), core work, physical therapy. 

I'm going to continue my work on improving my recovery/reset activities. I'm on Day 7 of the #jasyogajuly Yoga Where You Go Challenge. I'm also focusing on nutrition, particularly my carbohydrate intake. This comes from reading The New Rules of Marathon and Half-Marathon Nutrition. Based on my activity level and weight, my daily carb goal is 290 grams to 350 grams. I'm finding it tough to hit the low number. I think I *maybe* hit it once in the previous 7 days. I eat approximately 2,000 to 2,500 calories a day.

What do you do to make sure you are eating enough carbs?
What extras or non-running activities do you do to help your running?

{week 2} Getting into the training groove

Week 1 Recap:The first week of training was fun! It included a track workout which I always enjoy. Well, maybe not at the time, but after I'm finished I bask in my sense of accomplishment. Last week's track workout was different. I enjoyed it while I was running it. The goal was to run 10 x 1000 meters at cruise interval pace with a 2 minute recovery jog. These are not all out speed intervals. The goal of the workout is to improve stamina. It's best to be conservative with pace the first few intervals because as your legs get tired the intervals will feel harder. The goal for me per the McMillan pace calculator was to run intervals between 5:02-5:12 minute pace, which works out to an 8:06-8:19 minute/mile pace.

With all that said, I ended up running all my intervals too fast. Even after I made sure to tell Dani and Dana not to run them fast. It's super important to stay in pace zones. Even with the short recovery, I was always ready to go and the intervals didn't feel hard. I ran them comfortably relaxed at paces I could clearly maintain. I even tried to run slower! My glutes wouldn't let me! {hee} I was able to kick it and push the pace on the very last interval (which I like to do on the track). This may be because, for me, my current 1/2 marathon time is based on my comeback-from-injury half-marathon time which is a bit slow {for me}. With the exception of my first and last intervals, all others were within appropriate cruise interval pace range for my pre-injury 1/2 marathon times. *shrug* I asked the Oiselle Volée coordinator, Heather Stephens, about proper pacing for training workouts and she said you are supposed to run at your current pace and ability, not your goal pace. Pacing is confusing sometimes and I still have lot to learn.

1. 4:28 min (7:11/mile)
2. 4:50 min (7:47/mile)
3. 4:53 min (7:52/mile)
4. 4:57 min (7:58/mile)
5. 4:55 min (7:55/mile)
6. 4:53 min (7:52/mile)
7. 4:54 min (7:53/mile)
8. 4:49 min (7:45/mile)
9. 4:49 min (7:45/mile)
10. 4:15 min (6:50/mile)

The rest of week was good. I ran a total of 37.5 miles. I'm slowly building my weekly base mileage back up to 45 miles. I only ran one run (out of 7 runs) by myself (making good on my 2016 goal of connecting with other runners). I'm including Nani as another runner ;). 

We're training for the OC 1/2 Marathon on May 1. We're following the McMillan Running training plan available as part of Strava Premium membership.

Do You Yasso?

As mentioned on the Perpetually Rungry Facebook Page, this  week I ran Yasso 800s on the track. Invented by Bart Yasso (coincidence?), Chief Running Officer for Runner's World magazine and an accomplished runner. Yasso 800s are 10 x 800m with an easy jog recovery equal time as the interval between 800s.

The theory is that the time of your SLOWEST 800m interval of the 10 is a good predictor of your marathon finish time. For example, if you complete your slowest 800m in 3 mins 59 seconds = 3 hour 59 minute marathon finish time (my goal).

There is some debate as to it's accuracy as a predictor and also about its benefits as a marathon workout.  As I have never used Yasso 800s to predict my marathon, I thought I would give it a shot this training cycle and see if it predicts MY finish time. I plan to run this workout 2-3 more times before CIM. 

Yasso 800s Splits:

1. 3:54 (7:51/mile)
2. 3:51 (7:45/mile)
3. 3:54 (7:51/mile)
4. 3:52 (7:47/mile)
5. 3:50 (7:43/mile)
6. 3:49 (7:41/mile)
7. 3:50 (7:43/mile)
8. 3:44 (7:31/mile)
9. 3:47 (7:37/mile)
10. 3:43 (7:29/mile)

Thoughts:
My slowest split was 3:54, well below my goal marathon finish time. This workout is meant to be a VO2max workout and I did not run my splits at a VO2max pace. My split times based on VO2max should be between 3:27-3:36, but I paced myself using split times for my goal marathon finish time. 

It was still hard. I'll run it again in 6 weeks or so. Maybe a little faster. 

Need for Speed (Part 1): Figuring out Pace

I truly enjoy speed work. I enjoy the challenge and I enjoy the feeling of completing a tough workout. I also feel it's helping me develop a sense of pace. Learning to pace myself is a continuous process and not something I can do by feel {yet--it's a goal}. It is something that will help my racing skills and have a better race experience. 

Although track and speed workouts have been a part of my weekly running rotation for almost a year (newbie!), I've only recently started using my Garmin to provide pace alerts. Prior to the realization that I could do this, I would either run the first few intervals too fast and bonk during the latter intervals or I would not push myself {just running through the motions} to maintain the proper pace. Now that I'm properly pacing myself, I feel like I'm getting a lot more out of my workouts (d'uh). 

What's a proper pace? Good question. This took me awhile to figure out as well. Is it my current pace or my goal pace? What's my lactate threshold pace? I've talked to other runners and have researched googled the topic. I've discovered that the McMillan Running Pace Calculator is a great tool to figure out what pace to use. Using a recent race time/distance and a goal time/distance, it gives me times/paces for specific distances. My workout paces:

• 1 mile: 6:32 min/mile
• 3k: 6:55 min/mile
• 5k: 7:18 min/mile
• 10k: 7:35 min/mile
• 1/2 marathon: 8:00 min/mile
• marathon: 8:35 min/mile
• lactate threshold: 7:43 min/mile
• VO2 max: 6:39 min/mile

These are the paces (+/- 5 secs) I use when a workout description says to run an interval at 5k pace (for example).

Coming up in Part 2: My favorite track workouts. 

Live, Laugh, Play: My Favorite Running Activities

I previously shared with you my favorite running-related food items and swag. It's now time to share the different types of running-related activities. I love running (d'uh) but the following activities add more fun to the run.

Running Workouts

I'm an endurance machine with lots of slow-twitch muscle fibers and don't have a natural 'kick'. Adding track, hill and speed sessions to my weekly run rotation has been one of the better things I've done to improve my running economy. 

It has also added a lot of fun and challenge. Heavy emphasis on the challenge {in case you didn't notice}.  The workouts are not easy and while I'm doing them, they are not fun (usually when I first start and think:quit! quit! quit!). The fun comes after when I've completed a workout. When the endorphins are flowing and I'm cooling down with a slow jog to coffee (#willrunforcoffee). I feel like I can accomplish anything. I'm Super Wendy! And then the hunger comes...

There are so many different types of workouts and they all work on different aspects of running to improve speed, strength and efficiency. In a future post I will describe some of the types. All-levels of runners can incorporate some sort of speed training to their rotation. If I can add speed, you can too. 

Running with Nani

You may have noticed reading my blog that there are more pictures of my dog, Nani than my husband, Paul. The truth of the matter is that Nani loves, loves, loves to go running with me. He probably loves running more than I do. Paul tolerates running with me and will occasionally go on short runs and races with me. 

Nani is a smart boy and knows my running clothes/shoes and habits. He gets super-excited when he notices me getting ready for a run and gets super-disappointed when he figures out I'm not taking him (usually long runs or speed workouts). Like the teenager he is, he throws tantrums and will ignore me when I return. I've run up to 10 miles with Nani but usually only take him on runs less than 6 miles. He knows our routes, knows the houses we pass with barky dogs, knows that we usually end our runs at Starbucks (where he sometimes gets a puppuccino and I always get a coffee #willrunforcoffee).

I use the Ollydog Mt. Tam Running Leash with Nani. It's great because it fits around my waist so I can run hands-free and has reflective handle to grab when we're at a stoplight or for control. I've also started to use the Kurgo Wander Dog Backpack with him for trail runs. He doesn't like it so much but tolerates it because he knows it means he gets to go running.

Training with TRX

Obviously TRX isn't running. Developing a strong core is important essential for running though. A strong core helps stabilize your torso so you can run more efficiently and not waste energy. It helps with balance and posture, also important for running. A strong core means I can go faster for longer. I especially notice my core assisting me on long runs when my legs are starting to get tired. A strong core isn't just surface abs. It includes glutes, back, hip flexors, pelvic floor and deep abs. All of which, if under-developed or weak can lead to injuries in runners. All of which, TRX helps strengthen. 

I've been taking TRX classes, using both the original suspension trainer and the rip trainer at The Energy Lab, a personal training, small-group exercise and wellness studio, for approximately 4 years. The classes are fun and great for all-levels (it's easy or hard depending on how you position yourself or your base). You can also train away from studios or gyms. You can take TRX anywhere--parks, home, hotel rooms while travelling for work. I believe improving my core strength has been key to becoming a faster and stronger runner post-knee injury. 

This is it for my 3-part favorites series. I hope you've enjoyed it! And I hope it will inspire you to try something new.