TIP Thursday: 5 Workouts To Work Some SPEED Into Your Run

*Disclaimer: Remember that I am NOT a certified running coach/ personal trainer and to please consult your doctor before beginning a new training regimen. I’m just sharing what has worked for me in the past, along with my knowledge from the undergraduate bachelor of science degree in Health & Exercise Science*

Happy Friday-eve! How’s this week going for you? I think I’ve finally gotten over the hump of my training slump and am SO excited to see if I can continue my race lottery entry streak by seeing if I’ll get into the Beach 2 Beacon 10k! I’ve got to be up and on my computer BEFORE 5am (my time- 7am EST) —> so I’m setting my alarm nice and early (and then heading into Steamboat to get in 11 easy miles before work!)

I’ve been reading this book and it is amazing. Honestly life-changing. There are so many lines that I want to highlight (basically the entire book). This one in particular.

Also we got yet another giant snowstorm yesterday. Now since it’s warmer, it’s super heavy snow and there is just slush everywhere. My easy 5 miles yesterday was interesting on the Core Trail with it being covered in several inches of snow/ slush. Good training for my ultra- I think running through mud feels similar! Spring is right around the corner right? I think our 100”+ of snow will melt by the time we hit Summer maybe….

Also obsessed with Chia pudding recently. I make mine with a mix of greek yogurt/ coconut-almond milk and then add some homemade granola, berries, and almond or peanut butter. YUM. Also super high in protein!

Here are 5 Workouts To Work Some SPEED Into Your Run.

I’ve created these workouts to be done outside or on the treadmill. When you increase your speed to all-out think about it in terms of how you’re breathing. You want to be breathing pretty heavily and shouldn’t be able to maintain this pace more than a few minutes. Doing short speed sessions (along with switching up my strength training routine every 6-8 weeks) was the biggest factor when I broke through a huge marathon (and half marathon) PRs!

The Speedster

The Flash

The Popper

The Hill

The Roller

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What are some of your favorite speed workouts?

Any other race lotteries I should enter?!?

Training Tuesday: 10 Reasons Why I LOVE The Treadmill

Ok so probably if you’ve followed me on any of my social media platforms, you know that a fair share of my training has been done on the treadmill. Thank you Mother Nature! Between the ice, below 0* temperatures, and insane amount of snow we’ve gotten this winter- I don’t think I’d be able to get in half of my morning runs unless I had the treadmill to run on! I LOVE to run outside, but when I have no other viable and safe option —> I go to the good ole ‘mill. I thought it would be fun to share some of my favorite reasons why I LOVE this as a training option!

-It builds up your mental strength. There’s nothing like knowing that you can just hop off at any time, but you focus your brain to be able to withstand that temptation over time.

-You can really hit your paces. I know that if I want to hit ‘x’ pace during a mile repeat or marathon paced miles, I just put the treadmill at that speed and hang on.

-It builds up your leg strength with those incline options! There’s nothing else better (in my opinion) to get in an absolutely killer hill workout that won’t quit. I also love these treadmill hill workouts from RunFarGirl.

-It’s a safe option when you don’t have someone else to run with or know where you are. I LOVE to explore new cities on my own two feet, but sometimes it’s not always the safest option (especially if I’m traveling solo). I know that I will be able to get my workout in and be safe —> the most important part!

-It’s a nice change of pace, when you’re tired of your usual running routes. Sometimes I get in a rut of running the same ‘ol roads/trails. The treadmill helps me switch it up and I get the feeling like I’m taking a “break”.

-It saves you from running outside when the weather is just AWFUL. Snow? Sub-zero temperatures? Insane amounts of ice? Blizzard? Extreme heat? The treadmill is really a gift when the weather outside is not the best.

-It keeps your easy runs honest. While the time goes by slower, I like to utilize the treadmill to keep my easy runs truly easy. There’s no downhill segments to speed up your legs- I just pop it on a really slow pace and completely ‘zone out’ for those miles. Sometimes they’re my favorite runs of the week.

-Netflix and treadmill? It comes in waves of sheer-boredom with the ‘mill and gratitude, but I (most of the time) love to catch up on one of my new shows (that I save specifically to watch on the ‘mill) OR zone-out to a show that I’ve seen a thousand times. I also really love to watch the news on the treadmill. Total geek, yes I know. If it’s the Today Show —> even better!

-Simulate your upcoming race course. I live in a super hilly area (i.e. I don’t believe I’ve ever gained less than 400’ on a run no matter how ‘flat’ the road looks), so when my legs are absolutely trashed from running hills or long the day before - I honestly do not want to look at a hill ever again and driving to a flatter road isn’t in the question —> the treadmill at .5% incline feels incredible. I also know that training for Mt.Washington Road Race, I’ll need to really work on a pretty steep incline (12%-22%) - there is no hill around here that spans out for miles at that incline so the treadmill the BEST option.

-There is no traffic to worry about. Sometimes I get really frustrated with cars on the road not paying attention to me or plow-trucks coming straight at me. The treadmill is a really nice change of pace where I can feel SAFE and really zone out without having to worry about Mountain Lions mauling me, getting run over by a distracted driver, or being plowed up by a snow plow. <— one of my biggest fears right there!

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Tell ME some of your favorite reasons why you love the ‘mill!

Training Tuesday: My Favorite MANTRAS When Things Get Tough!

When I’m running a marathon or doing a really TOUGH speedworkout/ marathon-paced miles- I truly rely on mantras. Words/ Phrases/ Thoughts that I come back to that make me feel tough and fierce. I’m continuing to work on my mental stamina (you NEED to practice it if you want it to show up on race day) and have found that the marathon-paced miles are the best time to do so. I rely on those workouts to get me out of any funks I’m feeling and internally own my run so I can outwardly project it come race day. Anytime that I can remind myself how grateful and lucky I am to be able to push my body to its limits and get stronger —> I take it.

Here are some of my favorite mantras that get me going and help me ‘refocus’ when my mind begins to get bogged down with negative thoughts:

Dig Deep.

Grateful and strong.

You got this.

Believe and Achieve.

Attitude of Gratitude.

You are tough.

Prove them wrong.

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I want to know what YOUR favorite mantras/ words/ phrases are when things get tough!

THIS Will Help Me Reach My Time Goal At Eugene & On My Running Wish List

Happy Friday-eve! FINALLY! This week has definitely dragged along (I’m sure that teaching skiing all day on Sunday definitely hasn’t helped), but I’m so looking forward to this weekend! We’re getting our Holiday cards mailed out, our Christmas tree, exchanging Hanukkah gifts, and everything else Holiday-related. I also did not spend $1 during Black Friday/ Cyber Monday sales- this is a HUGE win for me (especially with all the crazy amount of marketing out there!). My Christmas shopping is all done and I did do ONE purchase for myself- these candles. The ‘Damn It’s Early’ scent is incredible and they’re also a small business, which I LOVE supporting! I’m also trying to get everything I’ll need to train for Eugene now rather than waiting until later so I’m stocking up on gels (I’m going to be trying these), ordering more of these (the watermelon flavor is my favorite), rearranging my chews, and finding my race-day outfit (including sneakers)!

Also it will never get old seeing this! Anyone else apply to be part of the 2019 Hive program?!?

THIS will also be a staple for me this training cycle. I’ve tried to use the training journal before, but I’ve struggled making it a habit (I typically just use google docs spreadsheet to keep track of my activity & mileage on my sneakers)- this time I’m committed to making it work! I’m 100% positive that it will help me reach my sub 3:40 marathon time in Eugene!

Flashback to yesterday where Stella & I went on a VERY chilly walk during lunch (I think it was 15* out?!?). I’m saving my run for this afternoon today, so it should be around 20* rather than single digits. WHEN will it get past freezing again? I would love to see the roads sometime this winter (rather than snowy/icy filled ones).

Happy Hannukkah! We celebrate both Hannukkah and Christmas (Chrismukkah style, as per the OC- anyone else ever watch that show? I was seriously OBSESSED with Marisa & Ryan…might need to binge watch that show on the treadmill!). We light the menorah, but exchange one gift towards the end of Hanukkah (that will be this weekend for us) and try our hand at making latkes (last year we made SO many and they really didn’t turn out too well…). Then we’ll do another gift on Christmas and do Chinese for dinner.

Here’s a few things that I think should be on your runner’s gift list this year!

• THESE pants- they feel so amazing on and don’t move on me at all

• THESE socks- so soft!

• THIS to help with recovery

• THIS sweatshirt to keep warm post-run and also because so accurate. (I want this!)

• THIS mug because everyone needs to know that they run (I want this!)

• THIS necklace- SOOOO cute and I want one!

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I’d love to know what your favorite Holiday traditions are!

How do you keep track of your training?

The O.C. - team Summer or team Marisa?

Black Friday or Cyber Monday- what sales did you take advantage of?

Training Tuesday: How I've finally Kicked My Plantar Fasciitis Flare & I Need A New BOOK

Happy Tuesday! What do you have on the schedule today?! I’ve got some speedwork to get done this morning with some 2 x 2 mi repeats at 10k pace & 2 x 1/2 mi repeats at 5k pace (with some recovery jogs in between)! Also if you haven’t yet read Janae’s (Hungry Runner Girl’s) blog post about finally reaching her sub 3 hour marathon at St. George last week, drop whatever it is you’re doing and go read it right now. I love what she says about not wanting to change her story to finally get that goal and that each setback made it that much sweeter.

It really inspired me and I’m READY to chase down my big Boston goals. I finally signed up for my next marathon today —> Eugene Marathon 2019! I have always wanted to visit the Pacific Northwest and Eugene has been on my list for a while. It’s scary (and exciting) to think about the steps that it will take to get me to my sub 3:30 marathon to BQ, but I’m ready for the challenge and this marathon WILL BE IT. I’m using the Las Vegas half next month as a building block to get more speed in my legs and I’m EXCITED. I haven’t followed a training plan for a goal half marathon since my first half way back in 2011. While training for Eugene won’t officially start until late December/ early January —> each training cycle builds on top of each other and I can start doing the little things now to help get me there (i.e. more strength work, getting faster at the shorter stuff, dialing in my nutrition, adding in more HILLS).

I also wanted to share with you the #1 thing that I’m convinced finally helped me with my Plantar Fasciitis flare that I’ve dealt with since June. I started doing this yoga sequence from JasYoga.

The biggest stretches that I’ve found really help? The sequence that she does from toe pose —> rocking calfs in a modified frog pose —> full frog pose. This helps warm up my calfs/ stretch them out after I run and if I stay on-top of it, I don’t have any PF pain! I’ve also tried things like sleeping in a splint at night (yeah that works, but it’s really bulky to sleep in), icing, heat, superfeet insoles, etc. This stretch is the #1 thing that has helped me SO MUCH.

Ever dealt with PF? What’s helped you with it?

What goals are you currently chasing?

Eugene Marathon - anyone ever done it?! ANY TIPS FOR ME?!?

I need some new book recommendaitons?!? What should I read next?