Monday, February 25, 2008
Wednesday, February 20, 2008
so today i headed out for my tempo run.
Basic definition: sustained run at faster than usual training pace.
it consisted of a ten minute warm up, twenty minutes of hard running, and ten minute cool down. right at my turn around there was a group of girls running back and forth together racing. i said hello as i turned around and eyed a little girl ahead of me. she looked at me and i yelled "race ya!" and she took off like a bat out of hell ... stranger danger!! she was sooooo freaked out. she ran to the group she was playing with and just stared at me like i was going to kidnap her or something. shoot ... ! didn't mean to scare her. but thanks for the push. :)
tempo runs are an important part of training. they increase your lactate threshold and increase leg turnover. translation: you are able to run longer, harder. (for a good article on the lactate threshold, click here).
so, today was a i-love-to-run day. i was outside, enjoying the sunset, breathing in the cool air, and my tempo run went soooo well. i think it may just have something to do with not eating that cookie (or many cookies) last night. ;)
Sunday, February 17, 2008
i really appreciated the structure this training schedule gave me this week. every day had a purpose with "something" to check off the list.
reflecting on the runs this week i was reminded of two things: 1) take easy runs easy and 2) treadmills suck, trails rule. wednesday was supposed to be an "easy" run, but maren had posted an awesome 5K time on nikeplus, so i had to at least try and answer her time. (i'm still behind her by at least 2 minutes!) consequently, my tempo run on thursday suffered. also, all of my runs were on the treadmill this week, with the exception of saturday. saturday jona and i headed to umstead park in cary (for those of you in the bay area, imagine a bigger rancho san antonio). it was such a refreshing run. i love being outside and breathing (hard) in the fresh air. this was a hilly course, and we both finished really strong. the reason? hard work doing intervals and tempo runs during the week, and not eating junk food. it's an amazing formula.
monday will begin a new week. harder interval and tempo schedule. bring it on. have an awesome week running.
Wednesday, February 13, 2008
i'd be willing to bet that if you asked any of my girlfriends that i run with, they'd say that i was one of the more competitive people they know. (maybe an understatement?) but i submit that a little healthy competition is great for your running.
competition within my running has manifested itself in many ways. i compete for better times during races, i compete with my girlfriends during a tough track workout, i struggle with my mind trying to beat the negativity i sometimes feel during a hard push (or an easy mile!), and i even compete to better my time during a routine 4 miler around the neighborhood.
maren and i have shared a little healthy competition the past month or so in nike plus land with different challenges like fastest 5K by the end of february, or most miles my mid march. man, she cranked out a pretty crazy fast 5K! it is on maren, it is on! :)
the etymology for competition is the latin root "competere" which means to seek together or to strive together. i think adding a little competition to routine runs can help anyone work towards your goals.
my nikeid is jularun7 if you want to join the fun. http://nikeplus.com/