Pick up the Pace

Last night was my second track workout and it was, once again, awesome. I think about how often I run and how many miles I log and that it feels great to be able to go out and do a 4 mile run no problem. But I love these track workouts because they take me out of the comfort zone of going for a normal run...they really work me. I left the workout yesterday literally soaked through with sweat (awesome visual, I know). Granted, the humidity was pretty close to that of a steam shower, but still. I leave the workout feeling a bit exhausted but at the same time, so amazing. It makes you realize how we tend to not really push ourselves, or at least I don't on my normal runs. Sometimes I'll do a more hilly course or run a bit faster but it's still fairly comfortable. One thing the coach said yesterday was, "it may feel uncomfortable...actually, it should feel uncomfortable and if it doesn't, pick up the pace." What an awesome statement...if you are coasting through, you're not working hard enough.

I talked a bit with some of the coaches about these sort of sprint workouts and their benefits. Now, I studied Exercise Science in college so I have a good background in human physiology and the mechanics of exercise and their effect on the body but it's always nice to hear it from a true runner/athlete.

Picking up the pace, incorporating sprint intervals into your workout has a whole myriad of benefits:

• Logging many miles a week at a nice steady pace uses what are called "slow twitch" muscle fibers...these are the fibers that help you go the distance and utilize oxygen to generate more "fuel". Sprinting requires maximum recruitment of muscles. It requires "fast twitch" muscle fibers to activate...these are not fibers you use very often and therefore you are engaging and building a whole other set of muscles. Fast twitch muscle fibers are anaerobic, meaning they do not use oxygen, which is why they fatigue more rapidly than slow twitch. This will aid in fat loss as well as muscle growth that will end up assisting you in those longer, slower runs.
  
• Sprinting increases HGH (human growth hormone) which increases muscle mass, adds thickness and flexibility to skin, enhances your immune system, increases weight loss and redistribution of fat and increases stamina.
• Sprinting works out your heart...you are placing high stress on your heart but for shorter periods of time...this will cause you heart to become more efficient at processing blood and oxygen. Your heart is a muscle and just like skeletal muscle, it needs to be worked out and built up to work more efficiently.
  
• Spring workouts are fun!! They decrease monotony and increase the amount of benefit you get in a shorter period of time.

Suggested beginning track workout (if you are running 8:30-9 min/mile average):

• Warmup 1.5-2 miles at your normal, daily pace
• 4x400 at 1:50min pace (4x400 means doing one 400 at fast pace, then one slow recovery lap and repeating that 3 more times for a total of 4 "sets")
• The key is to maintain a consistent pace - time yourself and make sure you are hitting the 200m split at approximately the halfway point in time. So if you are doing a 1:50min pace for the 400, you want to hit the 200m mark at 55 seconds.
  
• 2x200 at 0:47-0:50 second pace (same layout as the 400s except you are going 200 fast, 200 slow, 200 fast, 200 slow)
• Cool-down 1.5-2 miles at a nice easy pace

And if you don't have a coach, or access to a track workout group, take a buddy! It's always better to have a partner to chat with as well as keep each other in line when you start feeling like you can't run any farther.

Mix things up

Last night I did one of the most fun things I've done involving running outside of the marathon relay in May. I joined a track workout group that meets every Tuesday in my town. It is a free group I stumbled on and there are legit coaches that run the group. I have never done a track workout so I was walking in totally blind. They were throwing out words like "pace", "strides", "tempo runs" and "stride it out"...I was just absorbing and trying not to look like a complete idiot out there. Anyways. The point of this entry is that I left the track workout not only sweating and thinking I had a lot of work to do, but feeling empowered and totally wowed at the amount of useful information I was given in the span of an hour.

One thing that was pointed out to me was my form. They said I had good form except for how my feet hit the ground. Apparently I'm a heel striker. She said, your heel hits first and hard with every step. Yep...I had always thought your heel was supposed to hit first and this is precisely why I love track workout group. I had no idea! She advised me to think about landing on the ball of my foot with each step which will cause me to land more correctly and not strike my heel so much, and this will also cause me to land with my foot under me instead of out in front. Apparently the key to going faster is to get good at quick leg turnover, not length of stride. She said I need to think about shorter faster steps, versus long ones. Alas! The wealth of knowledge just came pouring in. It made me really excited to get out and run.

So, here was the workout I did last night...it was pretty minimal since it was my first track workout.
4x200: Basically you run at about 85% (semi-sprint) for 200 meters than slow down to a jog for a 200m recovery and repeat this 4 times. The other girl doing 200's did 8 sets but we figured 4 was a good start to get the feel of things. Don't forget about warming up and cooling down though!

The important lesson in this is that it adds variety to your training. If you usually run trails, go and do a road run, hit the track once a week or do hill sprints. If you do the same run day in and day out, you stop challenging your body and it learns how to do the same workout with little effort therefore you a) don't improve speed, endurance, etc and b) don't burn as many calories. Although it feels good to cruise through your typical 3 mile run, if that's all your are doing, don't expect to improve your time or be able to go hit a 7 miler on the weekend. Here are some good things to mix up your regular running schedule with:

• Trail running (if you are a road runner) or vice versa if you are a trail runner, do road running
• Hill sprints - find some good hills, maybe a block long, warm up first and then sprint to the top of the hill and walk to cool down for a block, then do another hill sprint and so on
• Hiking - this is like doing a good leg workout at the gym and keeps things interesting
• Strength training - as discussed in a previous post, strength training is key to any training program so don't leave this out!
• Cycling - go out and hop on the bike. Whether you want to do a serious ride of 20-30 miles, or a hard core mountain bike session, or just cruise around for an hour, it's all good to mix things up while still working some of your running muscles
• Running in sand - this is a GREAT workout (if you are lucky enough to live near a beach) and you get the added benefit of being able to jump in the ocean after sweating it out
  
• Kick boxing, spinning class, cardio blast, etc. - there are usually a myriad of gym classes that will help your running. Don't be afraid to get in there and try something new every once in a while
• Cross training - hit the elliptical machine, the stair climber or even the treadmill put on a heavy incline for a nice inclined walk.
  

The main thing to consider when thinking of alternative workouts, if you want them to specifically work in favor of running, make sure the motion and/or muscles are similar with running. Doing the row machine although fun, and still a great workout to mix things up, will not necessarily improve your running specifically. But if it keeps you motivated, go for it! Heck, even cutting a rug on the dance floor on a Friday night can't hurt.

Full Body Training

The more I run the more I realize that you have to really balance out your training to insure that muscles and stamina/endurance stay neck and neck. It does you no good when your lungs and mind can go 6 miles but your legs crap out at mile 4 or vice versa. Having a weight training program is key to keeping things in balance, and to assist in injury prevention. Yes, this means logging a few hours in the weight room with those men that grunt and groan with every incorrectly done bicep curl. I feel your pain, but you will feel more pain if you neglect this very important aspect to training and running.

Some keys to your strength regimen:
1) Circuit training - while you are in there, you might as well get maximum benefit and shed some serious calories by doing circuit training. If you do one set of reps and hang out for a few minutes then do your next set of the same reps, not only are you wasting time, but you are wasting the opportunity to burn off that extra martini you had the night before. Circuit training involves constantly moving between exercises. Have a plan of each exercise you plan on doing, do one set of each in a nice fluid round and go back around for the 2nd set with only the time spent moving between machines as rest time.
2) Keep it fun - see below for some different weight training exercises that you might even look forward to doing! And don't forget to make a great music mix...it is a rare thing to find a gym that plays all the best music, all the time. No one enjoys working out to elevator music.
3) Hydrate and fuel - although you aren't out pounding the pavement, it's still key to eat right and drink plenty of fluids. If you are doing your weights properly, you should work up a sweat. As for fuel, as you lift weights you are actually causing your muscles to tear and bleed slightly (sounds gross, I know). These tears then heal and create strength and muscle tone (hence why you need time off between strength workouts), so eating right is very important for proper recovery.

A few weight training exercises. This week I will focus on legs, next week arms and so forth:

Legs: This is where I have some fun...

• Bosu ball.
  
• These are those funky half ball things that look more like a very bad idea than a great work out. I know what you are thinking...balancing on one of those is about as easy as walking in 4 inch stilettos after a veeeery long happy hour. Once you master this skill though, you will love it. I have a specific little exercise I do for calves that gives me a secret giggle every time I do it. Turn the ball so the round part is on the ground, the flat part on top. Hold on to something nearby and carefully climb onto the flat part. Place feet about a foot apart and evenly in the middle so as to keep your balance. You have already begun to master it once you get past this part (now let go of that thing you are holding on to!). Now, slowly roll your ankles in a circle, starting clockwise. You are essentially trying to roll your pressure all the way around the edge of your feet. You should feel all aspects of your calves engage. And the ball should also start turning so you will begin to make a full circle (this is where I giggle...you are slowly spinning in a circle). Do this until you make a full 360 circle and then switch directions and go counter clockwise.
• To work the thighs, turn the ball so that the flat part is on the floor, the ball part on top. Carefully step onto the ball with feet about shoulder width apart. Slowly and carefully lower yourself into the sitting position, and slowly rise back up. I recommend doing this without weights, at least for now. You will notice muscles other than just your legs and thighs engaging to keep you stable. Now here is a very important thing to note: you need to focus your gaze on something immobile or just on yourself in the mirror...if you get distracted you will most likely wobble off the ball. I know...it is guaranteed that the dreamy Adonis you have been eyeing will casually stroll into the weight room at the precise moment you are squatting on the ball but eyes forward! Keep your focus! Men like a challenge anyway so it's a win win... I mean, you falling off the ball is NOT a great first impression (unless you bump your head and he carries you to the nearest hospital...not that I'm recommending this).
  
• Lunge and kick. This is what I like to call the booty-licious exercise. Holding weights in each hand (or start without weights and work up to a few lbs), take a nice big step forward and lunge, stopping just before your knee touches the ground. As you are coming up, begin to bring your back leg up. By the time you are fully standing your back leg should be up and parallel to the ground and you should feel it in your gluts. Take the back leg now and step forward repeating the same motion with the other leg. Take about 8 steps like this (4 on each side), turn around and go back the same way for a total of 8 on each leg. These little muscles are great to help propel you up those hills...and to turn heads while wearing your favorite form fitting jeans. I'm just saying...
• One legged squats. Stand about a foot or two away from the side of a flat weight bench. Take one leg and place it on the weight bench behind you, with the flat top of your foot resting on the bench. If you want to use weights (if you are up to par strength wise, otherwise skip the weights and work up to that), hold a weight in each hand. Slowly lower your body down into a one-legged squat until your back knee is fairly close to the ground. Slowly rise up. You should definitely feel this in your thigh. Do about 10-12 reps of this and switch legs.
  
• Inner and Outer thighs. Sometimes it's easy to forget that even these muscles are integral to running. If you have one of those machines at your gym that work these, go ahead and hop into that awkward, legs open position and pound out a few good reps for each inner and outer thigh. If you do NOT have a machine like this at your gym, go ahead and do it Jane Fonda style, laying on your side with legs stacked on each other, slowly raising the top leg up and down. As for inner thighs, get some of the elastic bands and use resistance to pull your leg in towards your middle and feel your inner thighs engage.

Stretch it out! Don't forget that just as with running, stretching afterwards is key. If you rarely do weight training, you should be sore the next day, and most weight days should produce a little bit of soreness, but that is ok. Just make sure not to over due it with too much weight or going too fast. And again, STRETCH at the end, and take your time with it. It takes muscles anywhere from 15-30 seconds to recognize that you are stretching and actually relax. So take this time to breath, relax and think about how hot your are going to look in that new dress and heels.

She's Got Legs, and Knows How to Use Them

You know those days that you finish a run and it feels like your calf muscle is going to explode through your skin ala the alien coming through Sigourney Weaver's stomach in those crazy Alien movies? It's moments like that when I think, man that was a painful run but shoot, my legs are going to look A-Mazing in that mini dress tomorrow night! Let's be honest, no matter how much you may hate a run, you know you love the way your legs have begun to look from all that pavement pounding. Sculpted, toned, heart shaped calves perched high atop your favorite heels.

Now, running shorts are fine for showing off your gams while cruising down the running path but sometimes I just want to look fashionable on the road. Granted, I have some sweet matching outfits but if you are a lady and lover of looking good, you know what I mean.

Enter Running Skirts! Hallelujah I say. I started to hear about these when I did my first race (the marathon relay) and was instantly intrigued. "Wow...that girls running skirt looks SO cute on! It can't possibly be nice to run in though." So, I inquired within and the response from all women I know who run in them? A unanimous thumbs up, way up! Not only are these skirts designed to work with your running stride, but they are also cute enough that when you accidentally run into your ex in the supermarket after a long run, he won't be noticing the nasty sweat running down your face, he'll be checking out how great you look in that running skirt!

Now I know you may be thinking...a skirt and running? That must only be for very casual runners, or posers as we like to call them in the world of action sports. Negative good buddy, negative. The creator of some of the first running skirts, Nicole DeBoom, won the Ironman Wisconsin race in a skirt. Talk about a serious athlete. Skirts aren't just for cocktail hour anymore ladies!

I wore my first running skirt yesterday, a Nike one, and am ordering one of Nicole DeBoom's at SkirtSports. My experience yesterday was very positive. A few people asked if I was going to play tennis but I'm sure they changed their tune as they saw myself and my running partner (who was sporting a running skirt by Zoot Sports) take off at a more than casual pace. Eat our dust, skirt chasers!

Hot, Hot, Heat

Ah yes, summer...a time of bikinis and sandals and the dewy glow of a warm summer afternoon. Summer also means pounds of sweat pouring off your face as you struggle to make it through what usually is an easy 4 mile run. What gives? The first time I went for a run in the heat and did a usual 3 mile short afternoon loop, I had to stop. Twice. I hate to even admit that publicly. I felt like, well, a loser! Here I was, typically doing 4 and 5 mile runs with ease and was stopping during a 3 miler. I immediately went into a panic. Am I anemic? Do I have a potassium deficiency? Good lord what could it be? I am a chronic self-diagnoser so this was my own personal heaven in some ways. After many hours on Google and pouring through my magazines I figured it out...HEAT. That lovely thing I wait all frigid winter for was the downfall of my quickly rising running career.

Yesterday was no exception. My running buddy and I went out for a nice 4 mile loop and had to take some walk steps at about mile 3.25. It's an exercise in defeat I tell you. We are both in good running shape but even that was no match for the blistering weather. By the time we finished our loop we were completely soaked in sweat, red in the face, feeling faint and literally melting before each other's eyes. So, I am re-evaluating my approach to running in the heat and as such have researched and figured out some key elements to beating the road running heat.

Electrolytes. First you hear, sugary artificial drinks are bad, you should only drink water! Then I read about the fact that losing so many electrolytes while sweating like a pig in the heat equals fatigue and exhaustion. Enter my new friend, Gatorade. I haven't drank this stuff since high school but I am naturally a fan as it was created at my Alma Mater (hence the name GATORade). I drink a nice big glass of it about an hour before running and another one immediately after. Gotta load up before and then replenish after.

Wicking clothing. Now, lets be honest, short of running down a road with sprinklers and/or running in the buff, any material touching my skin is too much material when the heat index is bearing down on you with 85 degrees and 90% humidity. But in the interest of the eyes of passers by, I leave the birthday suit behind closed doors. I done as light of clothing as possible with as little skin covered without offending the sweet elders I pass by on quiet neighborhood streets. (I would guess that the young gentlemen I pass while running by the university would have no objection to my mini spandex shorts but I also don't plan on accepting any of their date offers anyways).

Laughter. Yep, you heard me. Laughter. Smiling requires less energy than frowning so as you come to the base of a lovely climb and you are already about to pass out from heat exhaustion, wipe that pout off your pretty, glistening face and think of the above comment of me not accepting dates from college boys...go ahead, do it, and get a smile on that face.

Cold Showers. Or if unlike me you actually have a backyard and pool, that works too. For me, I climb in my shower, turn it on to a nice cool temp and pretend I'm lazily leaning against a rock in the Caribbean with a waterfall gracefully flowing over my face. If I light my sun and sand candle and turn on my noise machine to the ocean setting it's almost believable.

Fuel. Eating right. It's key whether it's hot out or not. But, despite the fact that you need carbs to fuel your body during a run, don't think that means that funnel cake is a good choice. Things with that much fat will only weigh you down more. It takes way too much energy to burn that and your body can't focus on burning the good stuff in order to give you more energy. Save the funnel cake and loaded brat for a long weekend with no runs planned. Load up on whole grains (Ezekiel sprouted pasta is great), leafy green vegetables, bananas and kiwis (kiwis have more potassium per fruit than bananas FYI) and berries.

Pace and Speed. I'm an instant gratification kind of person. I want to improve now, not tomorrow. I don't want to take any steps back, only leaps forward. However, with running in the heat, that is a recipe for disaster (and probably why I lost a running challenge against my co-worker...oh the pain of defeat). When it's hot enough to fry an egg on the pavement, slow your pace down, take it a bit easy and don't feel like you have to do a 15K that day. Your body has to get used to the heat so don't push it. It takes a few days and up to a few weeks for your organs to learn how to cool themselves more efficiently and your body to process sweat better in hopes of keeping you cool. It's like altitude, give it time and you'll get back up to speed.

I know, as a beginning runner it's easy to take the heat as an excuse to take some time off of running but this is the best time to really learn about commitment (don't worry men, running won't demand to meet your parents and coincidentally ask to meet you in front of Tiffany's...wow, look at that gorgeous emerald cut w/baguettes!). Stick with it and let your body acclimatize. When a nice cool day pops up, you'll feel like a million bucks as you cruise past your 4 mile mark and pick up the pace for an extra few miles that day.

Products I Love

Here I go, shamelessly plugging away my favorite running related products. Don't worry, I'm not paid to endorse these companies, I am a genuine user and lover of these things.

Inspirational items:
Runners World Magazine - although articles tend to be more focused on very serious, competitive runners (training programs can be a bit intimidating), I still find inspiration in reading about people, races, products and even the training programs that require stopwatches, measured tracks and someone undoubtedly yelling at you from the sidelines. Not to mention that I take a certain egotistical pride in walking around with that magazine in hand..."yep..I'm a runner."

Nike+ - Now, there are flaws to everything and this is no exception. Yes, it may not be 100% accurate but I'm not training to win the Boston marathon so getting the general idea of how far, how fast and how long I'm running is all I need. This little chip and accompanying voice of reason is what keeps my feet pounding the pavement. Not to mention seeing the nice little charts of my progress, challenging my co-worker and creating personal goals. The Nike+ Mini is pretty great too since it will basically point it's finger at me and say "hey fat a$$...get out there and run!" if I haven't logged any runs in a few days.

Products:
Mission Products - I met the founder of this company who very kindly left me some products to try out. I have yet to try every one of them but so far, I'm very into the Foot Synergy Gel. I put this on before I log a long run and I don't know if it's just luck, but I like to credit the gel that right when I start feeling like my toes could blister, they magically don't...they seem to suddenly relax and continue cruising down the road. I'm also a big supporter of new companies, and they have a good philanthropic spin as well which I also back fully.

Nike Frees - These shoes cause quite a bit of debate in the running world. "They are too minimal for runs over 2 or 3 miles!" "They aren't good for beginning runners." I have used other shoes, more "serious" running shoes and I was left with horrible shin splints and sore feet. Then one work trip I magically ran out of room in my suitcase (big surprise...I'm a chronic over-packer) and I stumbled upon my Frees which squish down small enough to squeeze into any overstuffed suitcase. And much to my surprise, they were the answer. I ran with the air of a feather and the pep of a young child. Shin splints? Nope. Sore feet? Negative. It was a great feeling. I quickly bought a new pair and have been happy with them ever since. I like the lightness of them...other running shoes are too cumbersome for me, I'm a big fan of the barefoot feel, so these shoes are the ticket for me at least.

CWX Compression Shorts - These bad boys keep everything where it should be, and I'm not just talking about back-dominals (what my sister and I call back-fat). They keep your IT band snug in place, they pull your gluts in and help them work in your favor and more. Not to mention that keeping everything that snug does wonders for your figure as well. Enough said. Just beware that if you don't like spandex and/or small shorts you may not love these, but they do have capris and full length if you aren't feeling very South Beach.

That's it for now. I will try to update as I find new products that I love. I know that I am a big fan of reading other people's experience with products so I hope this helps!

How It All Began

I can honestly say I spent the last 25 years of my life pretty much detesting the idea of running outdoors (minus running around as a kid). Let me preface this with the fact I am only 25, just shy of 26. So that should give you an idea of how much I truly detested the idea of becoming a "runner".

A few months ago I believe I had a few too many cocktails one night because the next thing you know, I had agreed to run a leg of a marathon relay Memorial Day weekend with some girl friends. I ran a few times outside in college but that was about it. I worked out, lifted weights and have always been at least in decent shape but running outdoors was another story. Well, here I was, signed up for this 5.5 mile leg of a marathon relay and dreading it. I thought about getting out of it, making an excuse, bailing but I am not one to let people down, or even to quit so I decided to figure it out. About 2.5 weeks before the marathon I figured it was time to take to the streets and see what I was capable of. To make a long story short, I somehow managed to get up to par and completed my leg of the relay, without stopping or walking, in about 48 minutes, around an 8:45/mile pace. I was impressed. Impressed and inspired. It felt awesome! I not only had found out how to run but had found my capabilities as well as a good running partner. I was hooked, or at least wanted to become hooked.

So started my interest in running. I use the word "interest" versus "love" because I am still fairly new and working towards that life changing relationship with running...but I feel like we are almost there. I started this blog to document the trials and tribulations with running. Battling pain, heat, boredom and embracing euphoria, challenge, success and learning to love running. I hope this helps with other new runners and their struggle to gain a love relationship with running.