Cold Fronts, Speedwork and Lucy

I turned on the news first thing this morning and immediately heard the weather anchor say “With the cold front that blew in overnight, temperatures in the bay area are much cooler and a lot more comfortable.”

cold front?

Bitch please!


It didn’t feel all that cool to me but I had to get in a quick run because I had to take the Kid in for a minor medical procedure at 8:30AM and since it was only 5:30AM and pitch black dark outside, I decided my only option was a 3 miler on the treadmill.

And since time was limited, I thought I would try a little speed. I finished in 25:56. My splits were:

mile 1   9:01
mile 2   8:44
mile 3   8:11

Note to self: Speed work is best on days when I have little time to spare.

Unfortunately I don’t have much time to update here either because I’ve got to hit up the apple store. Don’t ask!  Just don’t.

But, before I go, one more thing, today is National I love Lucy Day!

lucy quotes

Lucille Ball

Well said Lucy!

Be good to yourself and have a fantastic day, I’ll be back tomorrow morning….

How often do you do speedwork?
Do you make speedwork a priority? Why or why not?
Have you ever watched “I love Lucy”? It was one of my favorite shows when I was younger.

Owls, Hippee’s, and a training update.

So we are still in appliance hell. We got a call from the in-laws last week and they informed us that the new(ish) washer is no longer working correctly. Apparently it plays the steel drum and dances across the floor. It sounds really cool, except, it’s not really supposed to do that. I’m not buying another one though because I have more important things to spend money on….like races.

Speaking of races, I was thinking about how much it cost to race in other areas and how I never really do that because I fail to plan. And then I found these:

race banksWhat a great idea, right?

Over the weekend, MacGyver went to the cabin in Holopaw so the kid and I went to dinner together on Friday night. After dinner we made a quick stop at the dollar tree and then as we were leaving the store, I dropped my change on the pavement.

Within a second, a horned owl swooped down from a nearby tree, took the quarter and flew back up to the tree. I swear. An owl!

The kid and I looked at each other in disbelief and without saying a word we both dug through our pockets and threw out more change….but he didn’t come back. Gah!

On Saturday I got my long run in and then I cleaned house for the entire day. MacGyver got home that evening and so we got up on Sunday and headed down to Venice. I was reading in the car on the way down and I saw this article and it really caught my attention. As someone who has suffered with hip problems, it spoke to me! I am definitely a hippee, you know, a runner who suffers from hip issues.

Here’s an excerpt from the article:
Ultrarunner Adam St. Pierre thought he had training down to a science. An exercise physiologist and running coach in Boulder, Colorado, he ran 40 to 70 miles a week, stretched 15 minutes twice a day, and saw a massage therapist twice a month. But at the peak of the 2014 racing season, the 33-year-old athlete was nearly sidelined by tight hip flexors. “The muscles run from your femur up to the pelvis. When they’re tight, you lose range of motion and considerable speed, and you feel like you have to pee all the time,” he says. That’s untenable for an average day, let alone a 100-mile race.

Go here to read the article in its entirety. It even has links to articles on how to sit correctly and other helpful things.

I’m still hammering away at my training for the Sarasota Half Marathon. I had a few successes and a few fails last week but as promised, here’s the recap.

marathon owl
Ran 6 easy miles on the Legacy Trail
Marching Bridges – 3 sets – 12 reps ea.
Lying Side Clams – 3 Sets each side – 10 reps ea.
Ran 6.5 miles in the neighborhood – Tempo Run – Avg. Page 9:30
Marching Bridges – 3 sets – 12 reps ea.
Lying Side Clams – 3 Sets each side – 10 reps ea.
50 Shades of Glutes Workout – This killed me!
Ran 8 slow miles in the neighborhood
Marching Bridges – 3 sets – 12 reps ea.
Lying Side Clams – 3 Sets each side – 10 reps ea.
Ran 12 miles in the neighborhood – I combined my long run with a hill run.
Marching Bridges – 3 sets – 12 reps ea.
Lying Side Clams – 3 Sets each side – 10 reps ea.
Ran 7 miles – Tempo Run – Avg. Pace 9:19
Marching Bridges – 3 sets – 12 reps ea.
Lying Side Clams – 3 Sets each side – 10 reps ea.

Overall, it wasn’t a bad training week. Unfortunately, after the 50 shades of glutes workout on Wednesday my butt was so sore, I couldn’t even fathom doing another session like that during the week. I’m switching up the strength training this week and hopefully it will go a bit better.

So, now it’s your turn. Tell me about your weekend and if you’re training for a race, tell me about it!

Marathon Runners VS Sprinters

I ran 6 miles around my neighborhood and through the park this morning. I wanted to run some yasso 800’s but it was ridiculously hot so I played it safe and just ran some hills instead. When it’s really hot and humid in the summertime I often run hills. It’s a great alternative to yasso 800’s and 400 repeats because they tend to dehydrate me quicker than hills do and I’m unable to complete the full workout. And in case you didn’t know it, hills ARE a form of speed work and they will help you get faster. The trick is finding hills in Florida! That my friends is almost impossible, but I have my bridges sources….

A few months ago when I was dealing with the hip injury I had to re-evaluate my racing schedule as well as my training and I made some pretty big decisions. I love long races but I also want to get faster. Pre-injury I ran some 5K’s with a mid 8 average and I’d really like to improve that.

I’ve always been more of a distance girl. I prefer long runs and long races, I don’t know why really, I just do. Unfortunately I live in Florida and typically I do most of my races here. That means most of my long races (half marathons and longer) are run from the end of October until the first few weeks of April. Last year, I packed a lot of half marathons into a very short period of time and I even had to cancel a full marathon due to my schedule. I was on track to make the very same mistake this year and then, shocker, I got injured, hence, the training and schedule changes. It’s just not good for me to schedule so many races so close together.

One of the things I did when I was injured was to grow a brain was to research strength training and ways to get stronger and faster but what kept coming up in the searches were pictures like this one:

Marathon Runner vs Sprinter

And this one:

Sprinter and Marathoner

At first I was offended because anyone who knows even the slightest thing about running knows that marathon runners and sprinters are two totally different athletes so of course their bodies are different. And also I believe that they’ve used some of the worst pictures possible for these comparisons. There are quite a few distance runners out there, (especially Kara Goucher and Lauren Fleshman), who have very nice bodies and lots of muscle.

But then I started wondering if it were possible to train for endurance but also to train like a sprinter, and if so, would it make me faster and would I get better results?

And that lead me to change my whole focus. Of course I wanted to get faster, who doesn’t, but I also wanted more muscle. And so, I’ve been training with this new focus for the last few weeks and so far I’m pretty happy with the results.

What I’m doing now that I didn’t do before is incorporating some weight training and some basic crossfit but the most important thing is speed development. Speed development is not the same thing as speed training or speed work but don’t worry, I’ll explain.

Speed work is running hills, 400 repeats, yasso 800’s and the like. Speed development is training at your absolute fastest possible pace for a short period of time with a complete recovery in between. What speed development does is to help you run faster and farther with less effort and using less energy.

I’ve also started incorporating very light weight training with some basic crossfit exercises that I can easily do at home in a short amount of time. I really hate to admit this, but I’m liking the results, a lot.

I do my speed development training on Fridays and my crossfit is a 20 minute session 4 times a week. Although I’ve had to alter it a few times due to my work schedule and well, life, here is what my current training looks like for those of you who are interested:

Monday: 5-6 Mile run, Easy Pace – 20 minutes crossfit

Tuesday: 20 minutes crossfit

Wednesday: 6 Miles, hills or 8X 800 repeats with jogging in between.

Thursday: 6 Miles – 20 minutes crossfit

Friday: Speed Development

1 Mile Warm Up

3X 150M at 90% effort with complete recovery in between, (2-3 minutes)

6X 50M at 100% effort with complete recovery in between, (2-3 minutes)

3X 200M at 85% effort with complete recovery in between, (2-3 minutes)

1 Mile cool down

Saturday: Long, slow run 8+ miles – 20 minutes crossfit

Sunday: Easy run 4-6 miles at recovery pace.

I have 2 crossfit routines that I’ve been using and I like both of them the same but I like to mix it up so that I don’t get bored. I choose whichever one floats my boat or tickles my goat and here’s what those workouts look like:

Crossfit WOD

*Kb Swings are kettleball swings but sometimes I use a barbel. You can look up any of the Crossfit exercises on youtube if you want to know how to do them properly.

I’m really excited to see what the results are going to be. I’ll be posting my race schedule in the coming days and since I’m running some of the same races that I ran last year I’ll be able to track the results which makes my analytical, over-active brain all kinds of freaky happy!

Do you follow a training schedule?

Do you incorporate strength training or speed work?

What do you think about all the marathon vs sprinter images showing up lately?