This works for me – figure out what works for you than make sure you stick with it.
Wake-up at least 1.5 hours before my first planned activity
2 cups of coffee (a must!)
1 hour before run have a small bowl of oatmeal
Drink about 12 oz of water through-out the morning
Figure out what I’m wearing (if cold layers)
Eat Gu or small banana 15-10 mins before run
Foam Roll or dynamic stretching 15-10 mins before I leave for run
Decide how I’m feeling and what my goals for run are (Am I working on negative splits, pace or slow conversation pace)
If I’m running longer than an hour I bring water and Gu – I try and bring 100 cal of sports nutrition for every hour that I am exercising. I have a really hard time getting sports nutrition down so I make sure I practice what I plan on eating for race day.
I had a client who wanted to PR her upcoming marathon and was getting more and more frustrated with he training runs. I asked her how she changed her training from the last time she ran a marathon and if she was following a plan that was specifically designed to increase running speed… Answer: plan was not designed to increase speed specifically and her training hadn’t altered much from the last time she trained………….
This is exactly the predicament that I found myself in after my last ironman triathlon…. “why and I not getting faster!!” Well the answer was simple I wasn’t really changing anything that I was doing other than doing longer and longer swims, rides and runs. I decided to scale back my distances and focus 100% on speed work, especially my running speed. Not only did I get MUCH faster, I started to enjoy racing and running again.
If you are getting frustrated with either your training, weight loss or life in general – take a long look at what you’ve been doing – are you doing the same thing over and over again and expecting different results….?? If so change it up – don’t know where to start? Seek out a coach there are tons out there to help guide you in the right direction.
Its always tough to figure out exactly what your goal pace should be for upcoming races. If you have been following a coached training plan you should be able to guess pretty close. Also knowing how you react in the race environment helps you plan properly. I for one “hulk out” as my husband likes to say – no madder how bad my training workouts have gone I can 90% of the time do about 10-12% better on race day. If you don’t know how much better you typically do on race day another way to guess what your goal pace could be is to to this track workout:
1 mile warm-up
3×1 mile, jog lap in between
1 mile cool down
If your 3×1 mile repeats are the same time that is a good indication of what your 5k pace will be – if the time progressively get slower add times together and than divide by 3 and that is most likely your goal 5K pace. For 10K pace add 15-30 seconds onto 5k pace and that should be a good indication of what you are capable of. For instance if your 5k PR was 8:00 pace you could est that your 10K pace would be about 8:20 pace. For half Marathon add another 30-60 seconds to your 10k pace, for Marathon add 40-70 seconds from half marathon pace.
These are not perfect indicators – you need to factor in other things like, weather, illness, injuries and nutrition. You can train and plan but sometimes things just don’t go as planned – Learn from poor performances and plan better for the next one.
Every fall I look to the spring/summer and decide which races I’m going to do. I like deciding before winter kicks in so that I say motivated through the winter and don’t get fat and lazy. I like to pick my “A” races first (I usually pick 2 – one in the spring and one later in the summer). After picking my “A” races I pick my “B” and “C” races to build the optimal program to ensure the most success for my “A” races. Its all about setting myself up for a killer season that keeps me motivated and inspired.
I have been working on my speed this year with the goal of doing a 1/2 Ironman in under 6 hours. All races will be in prep for this event. Below is my tentative racing schedule for the 2014 season – HAPPY TRAINING 🙂
April 21st 2014 – “C” race, Double Dare Duathlon. Long course (4 mile run, 30 mile bike, 2 mile run)
July 26th (?) – My “A” race is Barb’s Race. This race is local little smaller and friendlier than Ironman sanctioned events and its for a good cause. Oh and if I’m being honest the times are slower than IM events so I have a better chance of placing higher in the over all standings. Goal under 6 hours
I have been obsessed with increasing my run speed. There is no easy way to do this – the one sure was is to do track work once a week. I always hated track and avoid it at all cost. About 6 month ago I hired an amazing running coach, Angela Warren to do a Fastest 5k program. I decided that I needed to be coached myself and signed-up for the program. I am so glad I did, I took my pace from 10 min mile to my 5k pace of 8:07. I improved my 10k by 8 over mins (1:01 was last Nov fastest 10k was 52:30).
I am a big believer in track workouts now and will share my weekly workouts with you. It’s really hard to push yourself alone – try and find a group or at least a friend that will do these workouts with you. Urban Escape Fitness will be starting another run training program Sept 7th for the Mermaid Run Nov 10th. We will be having weekly track workouts and long runs.