running the long run

I just got back from my longest run yet, and whilst tackling it I decided it was probably time I start focusing more posts on running. So I'm going to report this run slightly differently than a quick garmin shot.


Its abit of a ramble I'm afraid, and I thought I'd break the ice with a little 'running by numbers' . . .

But first, obligatory garmin shot!

• Miles Run: 8
• Minutes: 1.17.07.96
• Average Pace: 9:38min/mile
• Calories Burnt: 850kcal
• Weight used in body pump class prior run: 18kg for squats, 13kg for lunges
• Number of playlists to get me through: 2
• Number of 'snacks' to get me through: 2
• Number of times I had to battle self doubt: 3 (mile one, mile two, and mile four)
• Number of times I worried about knee pain: 3 (eek, get stretching girl!)
• Number of minute spent thinking about post-run refuelling options: 1.17.00.00 (I jest, more like 15 . . . )
• Number of other runners spotted: 1 (poor show guys!)
• Number of old people I nearly ran over: 3 (wasn't my fault)
• Number of black cats spotted: 2
• Number of dog poo's I may have stepped in: 1
• Number of slugs and snails I hopped over: at least 200 (is it strange I am more concerned about slugs than dog poo?)
• Pace for last 0.2 miles: 8.02-8.30min/mile (woohoo! I felt super good finishing!)
• How I felt when completed: a million dollars! (cheeeeese!)
• Confidence level in completing the half-marathon: 85%
•  Number of minutes in rag doll post-run: 5 (I know your supposed to do a minute for every mile but come on who has the patience for that!)

Right,  now lets back track a little to explain my 6 tactics to tackle long runs that are helping my love for distance running to grow  . . .

1. Get over use to the 'bordeom' mental challenge of distance running

When I first started distance running, I couldn't get along with that inner self-doubt inside my head, and honestly found it mind-numbingly boring. The first few miles are always the hardest, as the distance seems so daunting there is a voice just telling me I can't do it.

I have come up with a strategy that is working for me so far - think about the numbers. No, not the miles or pace times - they are the last thing i want to think about! I hate looking at my garmin mid run and seeing how slowly the miles are going; aside from being a pain to keep looking at it, can be so disheartening. Instead I count other things, for example the things I included in today's running by numbers! It distracts your mind while keeping you interested, if that makes sense! Try it and see if you get what I mean!

 

2. Split your (first) long run

Today's workout schedule was an 8 mile run and an 'easy' body pump class (on  Thursday's I tend to scale back my body pump leg weights to accommodate my heavier running schedule at this time off the week.) I planned to run 5 miles to the gym, do the body pump class, then finish off the last three miles on the treadmill.

Let me explain. Because I have a little longer in my lead up to the half-marathon, I am able to repeat some weeks of training to  increase my mileage as gradually as possible. When I tackled my first 6-miler two weeks ago, I split it into a 4 mile and 2 mile run with a short break in between (it just happened to work for my schedule that day.) Last week on my second 6-miler, I completed it non-stop. Ive read its fine to split your mileage as long as you get it done, but I am conscious to still tackle these distances in one go to bolster my confidence in distance running.

I did the same today, except I was running late and didn't manage to do 5 miles before body pump as I intended. I ended up running 5 miles home, stopping for a quick break to unload some of the things clattering in my pocket I didn't need, before completing the final three miles. Next week, I'll do my 8 mile run in one go.

3. Think positive, and break your run into manageable sections

When I first realised I wasn't going to be able to split my run around body pump, a sense of imminent failure crossed my mind. How could I possibly run 8 miles for the first time after a body pump class? Impossible, right?

Wrong, but it took alot of positive thinking to get me there. I thought to myself,

• 'you've done six miles before, of course you can do it.'
• 'you don't have a choice but to get it done today!'
• 'this is your first challenge of real distance running, if you wuss out on this, what is your hope for 13.1?'
• and lots of 'you are stronger than you think' and 'you can do it!'

As always, the first few miles were the hardest. This was literally the case today, the first mile was completely uphill. Oh how my legs did not want to be running. But I told myself, 'you can at least get home. If you feel terrible then, give up, fine. But you got to get home anyway so might as well push through this and warm-up, its less than 5 miles home, piece of cake, you might even start enjoying it'

And that I did. After the first mile, it was pretty flat/down-hill the rest of the way. I even did bit extra when I got near home to round it up to five miles. . . three miles left seemed ALOT easier to tackle than thinking I was only half way there!

 

4. Remember the distance you've got to go, and start slow

I am a big believer and looking for the silver lining, and this happened today on my run in some major ways. Although it was initially a major spanner in the works when I realised I would be running 8 miles after body pump, it actually helped me start off slow which gave me the endurance to finish the 8 miles! Think positive guys!

5. Make music your friend

On another note of looking for the silver lining, I realised in my mad rush to get to class on time I hadn't actually put my new playlist on my iPod. My instant reaction was to blow the run off, how could I run without music I was looking forward to?

In the end, it worked out for the better. I looked for the silver lining and convinced myself this way was better, I could use my slow/recovery run playlist to help me cruise home, and then load up my new playlist as the perfect motivation to get me through my last three miles. Think with an open mind, and your mistakes can be turned into positives. This is why I listened to 2 playlists on today's run, and it worked for me. . .  it helped me start slow and finish strong.

 

6. Don't forget about fuelling

I knew I was planning on doing a long run today, and a pre-run snack( a slice of peanut butter and banana on toast) just before I left for the gym, an hour and a half before i started running. It was fine body-pumping on a digesting stomach, as is pretty stationary until track 7 (hi jump squats!).

I had been reading up on fuelling for longer distances, and wouldn't have really needed to today if I hadn't done body pump right before my 8 miles. I am planning on talking about in-run fuelling in a later post, but because I had already been exercising for an hour and 45 mins, I grabbed a Gatorade to replace fluids and electrolytes with a dose of quick digesting carbs to get me through my last 3.5 miles.

I had planned to drink this, sync my new playlist and hit the road again asap, but ended up chatting to my bro and before I knew it 30mins had passed. I nearly considered blowing off the last three miles but quickly told myself I could do it, so I grabbed a fruit Ryevita before heading out the door. I don't know if it was the actual fuel these 'treats' provided or merely the psychological benefit, but I definitely felt good for having them! I managed to finish strong and up my pace at the end. Because if this strong finish, I am looking forward to taking on 8 miles non stop next week.

The mental aspect of distance running is one of the most challenging for me. To many seasoned runners, 8 miles wouldn't be considered a 'long' run. But for me, it is. Despite my pretty solid running base, I always have kept my runs to 3-4miles, and only run 5 miles a couple of times before starting training. Still, I looked forward to being capable of distance running and figured I would love the long, slow runs to zone out and get inside my brain. I felt confident in my ability to do it, and excited to try.

Once I actually started running longer regularly, I initially hated it. I found it difficult - The four, five and six mile runs were close enough to my 'comfort' running distance that I felt a pressure to maintain certain paces and times I had told myself I could meet. I was disappointed and disheartened when I couldn't. While I was really happy with the pace I maintained for last week's 6 miler, I had to confront these expectations today.

8 miles was the first 'long run' for me as it seemed so out of my ability. I wanted to take it easy, go slow and ignore my pace - the last thing I wanted was to either fail the run or give myself an injury. They say to increase either distance or speed at a time, and I am trying to keep that in mind right now. As I get into these next few weeks, I need to drop any expectations to meet certain paces for such an extended period of time I am just not use to. I need to resist the urge to compare myself to others; we are all different and at different stages of our various journeys. So while today's time and pace probably aren't amazing, for me I am proud of my ability to overcome this need to try and match some illusions ideal and just get used to the many mental challenges of distance running. For this reason alone, today's run was a resounding success.

That's enough rambling from me! Off to do some late night yoga to try to prevent any soreness tomorrow! Planning to do savasana in bed at the end until I fall asleep! Bliss!




What are your strategies for tackling long distance runs? Let me know if you try any of mine out and they work for you!

week 5 training recap

Well I am glad I have got back on track this week! The weather has been beautiful and I managed to do lots of sunbathing and get rid of my cold before it got  too bad! Summer has kicked into full swing; flowers, sunshine and incredible sunsets make the world seem a much better place!

 

        

   

My general workout vibe this week. Despite feeling like I was coming down with something at the start of the week and the blistering heat (okay for England it is!) I managed to fit in all of my scheduled runs and workouts. Okay so this shouldn't be an achievement but after the chaos of last few weeks its a victory for me! They weren't in the right order still, but hey life gets in the way!

I also finally brought a new diary (major excitement for a planning freak like me...) and put all of my training runs up until race day.... major motivation for getting back on track! It does not seem far away at all!

Lets recap . . .

Miles run:  16

Weeks until race: 8 weeks (that doesn't seem like alot at all!

Running vibes: Great!!!!!!!!!

Highs: My six mile run felt great this week! Really gaining the confidence that I am going to be  able to run 13.1!  

Lows:  I honestly can't think of one... Wednesday's easy run was difficult, the worst day of my sickness and 27c  heat didn't mix well, but thinking back now it wasn't too bad!

Running song of the week:  Loads! After looting my brothers iTunes I have loads of new songs I am loving, think my favourite has to be pitbull - back in time. I love it!!!

Diet: Good, lots of salad and fresh fruits in this hot weather! Eats of the week . . .



chili pesto cod with wholewheat pasta, garlic kale tomatoes and onion

First successful oats in a jar! Yum

  

A picnic in the park!

    

A delicious breakfast at Manic Organic, in Kings Heath.

My food picture didn't come out great but I had poached eggs on the most delicious toast I have ever eaten (seriously!) and a banana, raspberry, strawberry, melon, pineapple and kiwi smoothie.

Everything is organic, vegetarian and as local where possible, and is such a cute little space!

 

Hope you all had a great weekend!

all about tempo runs

Seems as this blog is supposed to be tracking my marathon training, I decided I better post a bit more about the training that I am doing!

 I am planning and doing Friday’s scheduled tempo run just after posting this so this seemed like a great place to start!

 

 

What is a tempo run?

 

 

A tempo run is running steadily at your ‘tempo race’ for a steady period. To garner the benefits, you've got to put in enough time at the right intensity – it should be a challenging but manageable pace that takes some concentration to hold. These four methods can help you find your tempo pace:

• Recent Race: Add 30 to 40 seconds to your current 5-K pace or 15 to 20 seconds to your 10-K pace
• Heart Rate: 85 to 90 percent of your maximum heart rate
• Perceived Exertion: An 8 on a 1-to-10 scale (a comfortable effort would be a 5; racing would be close to a 10)
• Talk Test: A question like "Pace okay?" should be possible, but conversation won't be.

  

Why do I tempo run?

 

 

  

Tempo runs are an excellent way for runners to build speed, strength, endurance and to develop their lactate threshold, which is critical for running faster over a distance. They provide benefits for all runners, whether novice of veteran.

 

They teach the body to use oxygen for metabolism more efficiently by increasing your lactate threshold (the point at which the body fatigues at a certain pace). It is pretty science-ey, but basically tempo runs push your "threshold”, so muscles get use to the lactate and hydrogen ions that are released which make the muscles acidic and lead to fatigue. By pushing your body out of its comfort zone, your muscles develop a new "threshold”, which means you run farther and faster.

 

Tempo runs also a useful to get use to the mental challenge of starting out a distance conservatively with the intention of finishing strong.  

How do I do a tempo run?

   

Tempo runs can be structured or unstructured:

    

• Structured tempo runs provide a strict plan to follow that will really stretch and challenge you, useful for on a treadmill where keeping up a pace for a specific period is stricter! For pre-made tempo runs, check out here and here.)
•  Unstructured tempo runs allow us to set time increments/distances and be flexible depending on how your body feels. I tend to run unstructured tempo runs when I am running for longer (over 30 mins) and when I’m running outside and only have Garmin as guide. Unstructured tempo run is flexible to tailor to how you feel that day (remember, every day is different!) If you’re feeling good, maintain those faster paces for longer!

My tempo runs go a little something like this. I select the duration depending on how long my tempo run is scheduled for and how my body is feeling.

• Stage 1 - 9.30 min/mile for 5 minutes
• Stage 2- 9 min/mile for 5 minutes
• Stage 3- 8.30 min/mile for 10 minutes  
• Stage 4 – 8 min/mile for 10 minutes  

  

Remember this is just a guide, need to adapt it to your own ability and your increasing ability as you progress. this is mine where I am at now (be interesting to see my paces in a months’ time!) stage 1 and 2 should feel forcefully slower than your 'natural pace' - this is hard but gets you into practise of starting slow and reserving energy to finish strong! stage 3 should be your 'natural' or happy pace (definitely a good strong pace, but what you can maintain for at least 30 minutes on a normal run) stage 4 is supposed to be a challenge to maintain (and this is where your speed and lactic acid threshold improve) but should not be a 'sprint' or maximum pace, as you need to maintain it for at least 5 minutes with good form, to avoid injury.

My feelings about tempo running...

My feelings towards a tempo run go through a roller coaster of emotions every single time! Actually, it’s the same pattern as my feelings towards rollercoasters!!

  

• Beforehand, I always look forward to a tempo run, like really look forward to it - it is probably my favourite run all week! I am always excited and happy when I am lacing up my trainers. (This could be likened to the anticipation of going on a roller coaster....)  

• I see stage 1 as a  warm-up that is included in the run (i.e. saving time) so I am feeling pretty efficient - a feeling I love! (When I first get to the queue and am feeling smart for getting to the park early and dodging a huge queue!)

• In stage 2, the pace feels forced and downright torturous! I try to remember why I am doing this! (When I realise the 'small' queue actually snakes around ridiculously and I am waiting for aaaages!)

• Stage 3; 'Ooooh yeah!' As I get to a pace I enjoy, I start to cheer up and feel good about the run. (Front of the queue/getting on the ride...)

• 'Wooo!' stage 4 feels good and challenging, I can tell this is going to be a worthwhile workout (First few drops & loop-de-loops...)  Towards the end, maintaining it becomes harder and a little uncomfortable. Remind self can't quit now, not long to go, this is the challenge that makes it worth it in the end! (Coming up to the big final drops of the coaster, asking why the hell did I come on this!)

• Afterwards is when I most enjoy it. I feel accomplished, and in my next few runs can see the improvement in my running ability (trust me on this one!! It works!) I get excited for my next tempo run, and the cycle begins again.....

Hints and tips

  

• Get your paces right! doing a tempo run incorrectly greatly compromises its training benefits. This is the most important aspect of tempo running so pay attention to it!

• Resist the urge to speed up! At this point, I struggle with feeling unnaturally slow. But stick with it, and remember why you are doing it!! Remind yourself you've got more stages of faster running to come, that need to be maintained for a good period. If you succumb to the urge to running faster in stage 2, it is unlikely you'll be able to successfully complete the tempo run and increase your speed and hold it. A failed tempo run = a failed workout, we don’t get the benefits and have to wait a whole week to do another!  

• Don't overdo the tempo runs! When distance training I do one so I can include all the other runs I need to (long run, speed runs, easy runs etc). Don't tempo run day in, day out - it is recommended that 95% of your training runs are at a moderate pace, so tempo/speed runs should contribute to only 5% of your training and they should always be scheduled between easy runs/rest days. Depending on your running ability and goals you may want to increase frequency to once a week as leading up to tapering period. For half-marathon training, longer tempo runs of six to eight miles are recommended in their peak training weeks. For shorter distances and general fitness, 15-20 minutes of tempo pace running is enough to get benefits from it!

•  Remember to cool down! Tempo runs finish with a long period of running at a fast pace. You need to include a cool down jog and then some stretches afterwards!!!

  

I hope this was helpful! So tell me, do you tempo run? What are your feelings towards them? How do you survive them?

  

Week 4 training recap

Well I did not see this week coming. I was in a major transitional limbo anyway, and that was before my world got completely turned upside down. What is going on in my life right now is so much bigger than all of this stuff... but I guess now more than ever I need to remember who I am and to do what makes me happy.  What will be will be. Lets recap...

• Miles run:  13.5 (whoops sorry i missed you 2 mile run...)
• Running vibes: Reflective...
• Highs:  Broke my running distance record (6 miles, wahoo!) and didn't feel like I was about to die. I'll take that!
• Lows: Lack of energy, sleep, appetite, reason to get out of bed... Lack of body pump, lack of non-existent cross training. 
• Running song of the week:  music has just being in the background this week to block out the world, my thoughts have took the forefront.
• Diet: My appetite has disappeared due to the stress of this week... but I still kept it clean and balanced. Tried to nourish my self with every meal and came up with some feasts (see below!) The last few days I have been cramming myself full of fruit to avoid sickness (and because it is the only thing that sounds remotely appealing to me... I guess your body knows what it needs!)  

Salad with roasted sweet potato, halloumi, chickpeas, tomatoes, courgette and red pepper. Planning to recreate this after I post this!

Sweet potato and buckwheat noodles with kidney beans, beetroot, kale and avocado. A hodge-podge left over salad that was surprisingly a real good mix of flavours!

God I need to pull myself back together, but this is going to take some time. How much time I am not sure, I am not aware of the 'rules' of this stuff... honestly I am completely out of my depth.... I don't know how I am supposed to be feeling right now or what I am supposed to be doing.... Do I need to get outside or go inside my head? I just don't know...

This makes me feel slightly better. It is a beautiful day out and that is one great thing to be thankful for.

Week 3 training re-cap

Been a busy week what with graduation and last minute shifts. . . definitely not a typical week for me! But I guess I don't even know what a 'typical' week is for me anymore.  Man i need to get back into a groove! Lets recap...

• Miles run: 15
• Running vibes: All over the place this week. Some runs I felt great, some runs I felt crap.
• Highs: Pace I maintained in long run and Monday's tempo run, new playlist, Sunday's unexpected hot yoga flow class!
• Lows: Schedule got messed up with busy week.. I had to move days around & only managed to make 1 body pump class. And no cross training! Awful stitch on Monday's run.
• Running song of the week: Rihanna ft. Calvin Harris - We Found Love.
• Diet: More alcohol & treats than usual, but managed to balance it out. 

Wow, this honest reflection has motivated me to get back on track and have a great week of workouts next week! Need to think positive: I have been so tired and honestly could use the rest. I think it was more the general chaos of this week affected the runs that felt crap, been to hard on myself to 'make it up' even when I know I have done enough (I actually ended up going over my prescribed miles..) Looking forward to a new week of order. . .

Have a great Sunday, hope you had a nice weekend!

finding time for workouts

When it comes to maintaining workouts, you have to be blunt and see it as a non-negotiable. It is non-negotiable for way more than just maintaining a healthy weight your physical heath, your mental well-being, your confidence, your energy levels and you quality of sleep all depend upon it! It is definitely non-negotiable if you are trying to stick to a training plan like I am!

 Everyone is pressed for time, and you have more of it than you think. The biggest waste of often time spent wondering when/where/how you are going to fit it in. By the time you done racking over this, you could have had your workout done!

Good intentions are great, but sometimes aren't enough to ensure you follow through on your exercise goals. These are all pretty standard answers, but its what I have found works for me.

Plan ahead

Prior preparation prevents panic! Don't even give yourself a chance to argue, stick to a plan. Planning  gives you the upper hand in utilising your time to ensure you designate time for exercise. Schedule your workouts like you would any other appointment in diary/planner/phone calender/etc. I also keep a note of my workouts on my wall calender; seeing what I have achiever (or if I slacking!) visually motivates me to move!

Make it convenient

Choose a gym that is convenient for you, and this is not necessarily the gym closest to your home. Finding a gym near work/university/your train station will mean you can fit in a workout on route home. Make your existing schedule a strength - its as a time you are already going to be out and about. This is a much more convenient time to workout than having to go back out again once you've been home. Granted,  you need to remember your kit/wear your workout gear, which is less of a pain than you first imagine once you've got into the habit. Trainers are much more comfy to wear running errands/going to class, forget the fashion rules about never been seen in your workout kit, time is of the essence! Plus, with all the great workout clothing options available now, it doesn't have to be a fashion faux pas.

Remember why

Everyone knows why they should exercise, but you have to want to do it. The easiest way to use this as motivation is to connect the reasons why you want to do it to yourself individually. Maybe its the health problems than run in your family, maybe you need it for stress relief, fighting anxiety or depression, maybe your sick of feeling out of shape. Identify it and write it down somewhere you can flick to if you are feeling unmotivated (like the back of your diary or on the fridge)

Find an exercise you enjoy

Pretty simple, but often overlooked. There is something for everyone, you don't have to Zumba if you hate dance, you don't have to slog it out in a gym. Some people might prefer a team sport, some might like being outdoors amerced in nature, some might like routine motion and peaceful time solo time and some might like to workout with a friend.  Finding something you enjoy transforms it from a workout into a leisure activity and you time.

Be flexible (and be imaginative!)

If its really looks like you cant fit in a 60min class/45min gym session/30min run, don't worry. Drop the all of nothing approach, 5, 10, 15 minutes of cardio/resistance in the house before you jump in the shower in the morning will get your metabolism fired up. At least try to keep active in what else your doing (you should be brisk walking already if your that busy!) by remembering to take taking the stairs whenever possible and taking regular stretching breaks if you are sitting down for long periods of time. If all else fails, you can always make jam-packed days your rest day!

 

How do you find time for your workouts? Do you use the same tips as me?

 

Half-marathon training plan

One of the reasons why I choose to do this half marathon was to have something specific to plan and organise now I have finished uni, I need a project to have on the go!

After scouring the internet for about a week for training plans, I decided to combine two to create a program that would fit with both my ability and my exercise habits. I wanted to maintain a well-rounded exercise routine, so my non-negotiables were that it needed to include:

• cross-training cardio
• strength training
• flexibility and stretching
• speed and tempo runs

I didn't manage to find the 'perfect' plan that incorporated all of these elements, so used the highly recommended Hal Higdon's novice half-marathon training program as a base as it met the first three criteria. I combined this with the Bupa intermediate program, as I felt like this prescribed ability best reflected my fitness level.  Here's the customised plan I created....

[click to enlarge]

I want to stick to this as a plan as I understand the importance of fitting in all my training runs, but I am going to try to approach it with an open mind.  The last thing I want is an injury that will prevent me from running at all, so I am going to be listening to my body, carefully monitoring its signals and letting it decide what it can handle. I will be carefully monitoring my hear-rates throughout training (and at rest) as well as any aches or pains to check for over training (more on this in a later post).

 

What do you think of this as a training plan?  How did you train for your first half marathon, did you use a plan or just play it by ear?

13.1

94 days to go . . . time to get running!