Tag Archives: Running

Preparing for Long Runs (over an hour)

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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.
  • GPS watch   
  • Sunscreen
  • Head out the door!  Image

Sums up a Great Racing Season!

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I am always so happy to cross the finish line – unfortunately, most of the time I look like I’m going to die!

I reached almost all my season goals – My main focus was to get my run faster which I did (I took my run race pace from low 9min mile for 5k to 7:53 pace and 10k from high 9min mile pace to 8:28 pace). I made some unrealistic goals (running a 10k under 50mins) but have learned to set myself up for success so I’m not bummed after.

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I am really excited for the group of women that I trained too – most PR their runs and the two first time 5k runners smashed their goal times with one of them getting 3rd place in her age group! 

Speed work is hard – BUT it does pay off if done properly and diligently. You need to find a plan that works for your life and stick with it. 

For those of you doing “Operation Weight Loss” day 1-3 are the worst as your body is getting use to few calories – I’m hungry most of the time but know in a day or so I’ll feel better – stick with it!

Taper Week

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Sometimes the hardest part of a training plan – but so important! To have a successful taper takes knowing yourself and your race. There is some trial and error when learning the best taper for you but this outline has worked well for me:

Races lasting 20 mins-2 hours 

  • No strength training 4 days from event
  • 4 days before race – Cardio is done at a lower intensity and less duration (if I am doing a 10K – I do no more than 4 miles)
  • No workout day before – but I do walk for about 40 mins

Races lasting 2-6 hours

  • No strength training 5 days from event
  • 5 days before race – cardio is done at lower intensity and less duration (If I’m doing a 1/2 marathon – I do no more than 5 miles)
  • No workout 2 days before event – walk both days about 40 mins

Races lasting 6+ hours

  • No strength training 10 days from event
  • 10 days before race cardio is done at lower intensity and less duration
  • 5 days before race throw in a few “pick-ups” with your cardio lasting no longer than 2 mins
  • 3 and 2 days before event rest
  • Day before short run lasting no longer than 30 mins

This system works for me but is not a perfect science – It always helps to track your workouts so that you can go back and look at what worked for you. Keep in mind that I teach bootcamp 5 days a week, so strength training is a big part of my life – to all runners do strength training (but should 🙂 )

If you have any questions regarding this blog – please reach out!

Half Marathon & 5K

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Excited to announce the Inaugural Urban Escape Fitness Half Marathon & 5K

You can run 13.1! This flat, fast, incredibly scenic out-back course along the back country roads offers an idyllic destination race.  Nestled in the shadows of the Marin hills and countryside, you will be rewarded with incredible views, hometown supporters, and a memorable experience. Race starts and ends at San Marin High School track in Novato California.

Not up for 13.1, how about 3.1 then! Great 5K for beginners, families and runners looking to crush there fastest pace.  This is also an out and back course with a finish on the San Marin High School track.

REGISTER

Weather you are a Northern California native or from across the ocean this is a beautiful race and an amazing area to vacation in. Some of the best hiking and biking in the world! Check out the city of NovatoMarin County and San Francisco to plan your fitness vacation today 🙂 

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Track Workout

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Continuing our endurance build – If this is your first track workout either do the beginner set or look through old blogs so that you can progress safely.

Best way to improve your speed and running economy is to do a coached track workout. Its tough to know if you are doing the drills correctly and if your form is good. Finding a running coach isn’t as hard as you might think We do run coaching at Urban Escape Fitness, if you are not local – look up http://www.rrca.org/ for local coaches and clubs.

Track workout for advance to intermediate group: 
1mile warm-up
3x1mile / jog lap inbetween (intermediate group do 2×1 mile instead) 5k goal pace
1 mile cool down
Beginners Track Workout:
1 mile warm-up
2 laps / jog “rounds” / lean forward from ankles on the “straights”
4×600 / walk 200 (1 1/2 lap / walk 1/2 lap repeat 4 times)
1 mile cool down
3.5 miles

Beginner 5K Training Program

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I am designing the training plans for our local Turkey Trot 5k and 10k. Everyone starts somewhere – slow progression is the key to feeling good about your training and staying motivated.

I Love designing plans (especially when people follow them 🙂 ) I am working with a group of beginner runners training for Mermaid Run SF and it has been amazing to see their progress! They went from having a hard time running for 2 mins and now are running 2 miles without stopping.

This 5k training plan is for beginner runners. If you are an intermediate or advanced runner email me at heather.urbanescape@gmail.com for more information on Urban Escape Fitness’s track workouts

Turkey Trot 5K Training Plan
Week 1:
Tues & Thursday 2 miles / run for 2 mins, walk for 1 min
Saturday 2.5 miles / Run for 2 mins, walk for 30 seconds
Week 2:
Tues & Thursday 2 miles / run for 3 mins, walk for 1 min
Saturday 2.5 miles / Run for 3 mins, walk for 30 seconds
Week 3:
Tues & Thursday 2 miles / run for 4 mins, walk for 1 min
Saturday 2.5 miles / Run for 4 mins, walk for 30 seconds
Week 4:
Tues & Thursday 2 miles / run for 5 mins, walk for 1 min
Saturday 3 miles / Run for 5 mins, walk for 30 seconds
Week 5:
Tues & Thursday 2 miles / run for 6 mins, walk for 1 min
Saturday 3 miles / Run for 6 mins, walk for 30 seconds
Week 6:
Tues & Thursday 2.5 miles / run for 7 mins, walk for 1 min
Saturday 3 miles / Run for 7 mins, walk for 30 seconds
Week 7:
Tues & Thursday 3 miles / run for 8 mins, walk for 1 min
Saturday 2 miles / Run, no walking
Week 8:
Tues & Thursday 3 miles / run for 9 mins, walk for 1 min
Saturday 2.5 miles / Run, no walking
Week 9: Race Week!
Tuesday 2 miles / run for 2 mins, walk for 1 mins
Thursday Race Day Run 5k 🙂