Friday, September 18, 2015

Training Plan?! Who Needs a Training Plan?!

Me, me! I need a training plan!

If you're a regular reader around here, you know this summer has been absent of a training plan. And it shows. I felt like crap at the Charles Street 12 and my weekly runs haven't been so great either. And let's not forget about my slacking on the cross- and weight-training. Geez, maybe I should read my own blog and take my own advice! :-)

Following a training plan makes me feel more in control and better about my running. It makes me feel like the mileage is manageable and that I will be able to reach my goal race healthy and excited. For the Princess Half Marathon this February, I plan on following Jeff Galloway's runDisney plan. I have used his plans several times in the past and they've always worked well for me- even for the Dopey Challenge!

Read more about the benefits of a training plan below!

THE TRAINING PLAN
WHY SHOULD I HAVE A TRAINING PLAN?  When using a proven strategy, a runner gains control over fatigue while improving motivation.  Those who follow the right training plan, for the individual,  tend to improve more, with less injury risk.

WOULD BEGINNERS BENEFIT MORE FROM A PLAN  Unfortunately, most beginners “run as they feel” or follow conflicting advice.  This leads to confusion and more aches and pains.  The right schedule will systematically increase the type of running needed for a goal, with strategic rest for rebuilding.
 

KEY TRAINING ELEMENTS:

1)       A longer run builds endurance, 2) a hilly run builds strength, 3) Scenic or social runs insert fun and keep you coming back for more.

WHAT IS ADDED TO A PLAN IF THE GOAL IS TO RUN FASTER?  The right training plan will gradually increase the speed repetitions needed for the individual goal.  Easier days and rest days must be inserted before and after speed workouts.  To avoid injury, the pace and the increase must be realistic for the individual.  

EVERY OTHER DAY!  Most runners—especially beginners—run best when they run every other day.  This allows for the “weak links” to heal.  The very slow long run is usually on the weekend, when there is more time available.  Hills and fun days can be run on the short runs during the week (for example, Tuesday and Thursday)

SHOULD I EXERCISE ON NON-RUNNING DAYS? While you don't have to exert yourself on non running days to improve your running, exercise will energize your mind, and improve your attitude and vitality—while burning some fat.  So I recommend any exercise that does not fatigue the calf muscle, such as recreational walking.

DOES VARIETY HELP?  Changing things a bit can improve motivation.   You don't have to change the “mission” on specific days, but alternating some of the courses or running with different groups can make each day more interesting.

WHAT ARE VARIOUS MISSIONS, FOR VARIOUS DAYS? Each type of run bestows a different benefit.  Hill runs build strength.  Drills that work on cadence, gentle acceleration and gliding will improve your running form.  Long runs produce stamina and endurance.

WHAT SHOULD I DO THE DAY BEFORE AND THE DAY AFTER LONG OR FASTER RUNS?  Take it easy on these days.  Do little or no exercise, don't over-eat, drink 8 glasses of water/sports drinks, and focus on how you will enjoy the next run.

SHOULD I SKIP THE REST DAYS—TO IMPROVE MORE QUICKLY.  Not Recommended!  It is during the days off from running that the running body rebuilds and improves.  While some runners can get away with running short and slow runs on rest days for a while, these “junk miles” can compromise recovery and lead to injuries.
 
IF I DON’T LIKE A WORKOUT CAN I SUBSTITUTE? Following a consistent plan is more likely to lead to success and improve motivation.  Those who pick various elements from different schedules experience  more burnout and injury.
 

Register now for the Jeff Galloway 13.1 Half Marathon weekend from December 11-13th.
  • Jeff Galloway 13.1 - Sunday, Dec. 13th
  • Barb's 5K Presented by BeeCause - Saturday, Dec. 12th
  • NEW Fit Kids Run/Walk - Saturday, Dec. 12th
Register now!
NEW Jeff Galloway's Customized Training Plan!

Let Jeff customize a plan that allows you to "have a life" while achieving your goals!  Your 6 month plan includes:
  • customized training schedule
  • daily email reminders for your workouts
  • drills to improve your running form and efficiency
For for runners of all levels, from beginning to ultra, with busy schedules or without a local Galloway training program.

Learn more now!
Jeff’s proven method has helped hundreds of thousands to achieve their goals, injury-free. Whether you’re a beginner or a Boston Qualifier, let us customize a plan that allows you to “have a life” while achieving your goals.Your 6-month Custom Training Plan includes –
• A customized training schedule to your target race over the next season
• Daily email reminders of upcoming workouts
• Based upon your current conditioning
• Drills to improve running form, efficiency, and speed
• For runners at every fitness level, from beginning runners to ultra-runners
• Perfect for those without a local Galloway Program or with busy schedules - See more at: http://www.jeffgalloway.com/training/customized-training/#sthash.2bhhrWdT.dpuf
Jeff’s proven method has helped hundreds of thousands to achieve their goals, injury-free. Whether you’re a beginner or a Boston Qualifier, let us customize a plan that allows you to “have a life” while achieving your goals.Your 6-month Custom Training Plan includes –
• A customized training schedule to your target race over the next season
• Daily email reminders of upcoming workouts
• Based upon your current conditioning
• Drills to improve running form, efficiency, and speed
• For runners at every fitness level, from beginning runners to ultra-runners
• Perfect for those without a local Galloway Program or with busy schedules - See more at: http://www.jeffgalloway.com/training/customized-training/#sthash.2bhhrWdT.dpuf
fJeff’s proven method has helped hundreds of thousands to achieve their goals, injury-free. Whether you’re a beginner or a Boston Qualifier, let us customize a plan that allows you to “have a life” while achieving your goals.Your 6-month Custom Training Plan includes –
• A customized training schedule to your target race over the next season
• Daily email reminders of upcoming workouts
• Based upon your current conditioning
• Drills to improve running form, efficiency, and speed
• For runners at every fitness level, from beginning runners to ultra-runners
• Perfect for those without a local Galloway Program or with busy schedules - See more at: http://www.jeffgalloway.com/training/customized-training/#sthash.2bhhrWdT.dpuf
Jeff’s proven method has helped hundreds of thousands to achieve their goals, injury-free. Whether you’re a beginner or a Boston Qualifier, let us customize a plan that allows you to “have a life” while achieving your goals.Your 6-month Custom Training Plan includes –
• A customized training schedule to your target race over the next season
• Daily email reminders of upcoming workouts
• Based upon your current conditioning
• Drills to improve running form, efficiency, and speed
• For runners at every fitness level, from beginning runners to ultra-runners
• Perfect for those without a local Galloway Program or with busy schedules - See more at: http://www.jeffgalloway.com/training/customized-training/#sthash.2bhhrWdT.dpuf
eff’s proven method has helped hundreds of thousands to achieve their goals, injury-free. Whether you’re a beginner or a Boston Qualifier, let us customize a plan that allows you to “have a life” while achieving your goals.Your 6-month Custom Training Plan includes –
• A customized training schedule to your target race over the next season
• Daily email reminders of upcoming workouts
• Based upon your current conditioning
• Drills to improve running form, efficiency, and speed
• For runners at every fitness level, from beginning runners to ultra-runners
• Perfect for those without a local Galloway Program or with busy schedules - See more at: http://www.jeffgalloway.com/training/customized-training/#sthash.2bhhrWdT.dpuf
Copyright © 2015 Galoway Productions All rights reserved.

Jeff Galloway Productions is located in Atlanta, GA.





Do you follow a training plan? If so, which one(s)?


Tuesday, September 15, 2015

Accountability Monday: 9/15/15

Good evening, friends!

How about some late-night accountability?!

In case you missed it, Matthew and I ran the Charles Street 12 last weekend. After the race, I posted on instagram my thoughts about my performance. In short, I felt like crap. I didn't feel strong or accomplished; I felt tired and uncomfortable.

I know it's the lack of training that led those feelings. I barely ran in August- how are you supposed to feel great about something you barely do?

So these past two weeks I've tried to go back to what works: running three times a week, strength training, fueling my body with the right amount of healthy foods.

Training:
Labor Day- 3.3 mile walk
Tuesday- 2.36 mile run, 30 minutes
Wednesday- 3 mile walk
Thursday- 3 mile run, 10:22/10:18/10:05 splits. Core work and planks.
Friday- 30 minute walk
Saturday- 4 mile run, 12:09 pace
Sunday- 2 mile walk. Runner's World Strength Anywhere Workout plus squats, planks, glute bridges, and push-ups
Monday- 30 minute walk and Weight Watcher's Stability Ball Workout (arms and abs)
Today- 30 minute walk

Food Find:
So I made Skinnytaste's Turkey Santa Fe Zucchini Boats... except our grocery store had really small, wimpy looking zucchinis so I made them as stuffed peppers instead. They turned out pretty well!



Weight:
149.2
+3 pounds since last week.

I have no idea what's going on with my weight right now. I've consulted my Weight Watchers Leader and some of my WW friends but there's no real answer. I've been making good choices, working out, and limiting my splurges. I can't explain this weight gain. Instead of focusing on what I can't control (the scale), I'm focusing on making the next right decision; whether that's choosing what to eat, working out when I don't feel like it, or walking away from the many treats that are constantly in my office.

Non-Scale Victory:
A few weeks ago I tried "golf" for the first time. Basically, we went to the driving range and I actually hit some balls! And I enjoyed it! It was way out of my comfort zone but I'm really glad I tried it.

You can actually see the ball in the upper right hand corner!


Do you golf? Have you ever visited a driving range?




Thursday, September 10, 2015

Five Reasons to Love the BWC (Race Recap & Review)

In June I ran my last race as an Enell Ambassador: the Baltimore Women's Classic (BWC). This is the country's second oldest women's race and I was thrilled to run it again this year. Last year was my first experience with an all-female race and I absolutely loved it. Because much of my experience was the same as in 2014, I wanted to do a different kind of recap for this race but still highlight all the great things about BWC!




Five Reasons to Love the BWC

5. Pre-Race Vendors/Expo
Just like last year, there were a ton of vendors set up in the park before the race. Matthew and I actually helped out our friend Larry (from RUNtelligence) set-up his booth before the race. I also stopped by the Charm City Run booth and got a new Maryland flag Sweaty Band. Overall, I'm guessing there were at least 25 different vendors there. We especially loved the Dunkin Donuts booth :-)

Boxes and boxes of RUNtelligence shirts!

4. Challenging and Beautiful Course
The best way to see a place is by foot, and this race gives you a great view of downtown Baltimore. My favorite part of the course is when you round the final corner towards mile 3- you get an awesome skyline view of the city (you can see it in the picture at the top of this post). The course also contains some challenging elevation that makes you appreciate the downhill sections. 

Passing my favorite museum of all time, the American Visionary Art Museum.

3. Finish Line Swag
Roses, cold towels, fresh watermelon, and a medal?! Yes, please! This race knows how to spoil a runner!


2. Training and Support
One of the coolest things about this race is the free training program offered by the local running store, Charm City Run. In fact, there are eight week training programs offered at several of the store's locations. These programs include a coach and tons of support- for free! What a cool way to encourage women to get active and work towards a common goal.

1. Women's Only Race
But perhaps the biggest reason why I love this race is the fact that it's a women's only race. There is just something really special about the entire field being made up of only women. I think there's a different energy surrounding the race- it was really cool to be running along side thousands of women all racing towards the same finish line. 




All in all, the Baltimore Women's Classic is a fabulous, wonderful, fantastic race! If you find yourself in Baltimore in late June, you should definitely check out this event- and if you don't meet the criteria to enter the race, we can always use more guys in the cheering section :-)



Finished this year's race in 33:55.


Have you ever competed a women's or men's only race?


Wednesday, September 2, 2015

I'm back!

Hey y'all! Did you miss me?!

Things have calmed down (just a little, tiny bit) so I wanted to write a short post and just catch up a bit. For the last two years, I've posted here at least once week and it's helped keep me grounded and keep me connected with the running community. But this little break was so needed for my sanity.

I blog because I like to share my experience with others, connect with like-minded people, and keep myself accountable. But sometimes, it starts to feel like a job- one that I don't get paid for. Coming up with content, taking pictures, editing; it's a tremendous amount of work sometimes. I never want to feel like this blog is an obligation or a chore. So in the coming weeks, I'm going to be doing some soul searching on what this blog is about and where I want it to go. I just want to love it all the time, you know?

I feel the same way about running right now. For a long time, I loved, I mean, loved running. I wanted to do it all the time, I was obsessed with racing, and I was totally committed to training. And now, I like running. I'm not as "in love" with it as I was but I still want to do it... sometimes. Maybe I'm in a rut? I don't know. I'm looking forward to the Charles Street 12 this weekend and am totally pumped for the Akron Half Marathon in just a few weeks. But training? It's definitely taken a backseat to life. And my new job(s). And planning a wedding.

Don't get me wrong, I'm still working out. It's just more walking than running right now. I did get 10 miles of running in last weekend and I'm feeling somewhat prepared for the race this upcoming weekend. It's just been a struggle to get out and run lately. Matthew broke his arm in July and has been unable to run. So it's been tough going out and running alone. After years of training together, it's different and kind of sucky to do it alone.

I also know part of the problem is that I don't have any major goals right now to work toward. I've reached maintenance with my weight loss and I felt like I got the monkey off my back with the Pittsburgh Marathon. So now what?

I don't have the answer for that.  But I'm confident I will. Eventually. :-)

In the meantime, look for race recaps this week/weekend (Baltimore Women's Classic, SU Service Fun Run) and follow me on instagram/twitter for live updates from the Charles Street 12 on Saturday!

My last few weeks, in pictures:

The name tag makes it official "official" :-)

Enjoying a date night at our favorite MiLB stadium,
home of the Harrisburg Senators!

This workout is NO. JOKE. I bought this as a present to myself for reaching lifetime status- it's awesome.

5ks are always better with friends.

We have had some beautiful sunsets here in the last few weeks. 



I'd love to hear from you- what do you like to read about? What kinds of posts would you like to see here? What subjects/topics surrounding running or weight loss are you curious about? Please share in the comments below!