{run happy--and some speed training}

i have been meaning to post this running post for a lil bit now....but i have to start out with some news that i am so excited about!

My friend called me up yesterday and we were talking about the NYC marathon. She told me that because of my St. George marathon time 3:20- that i had a guaranteed entry! needless to say, I was ecstatic. Ever since doing the Boston--the next on on my bucket list was to do NYC. Even though the registration fee was $265--yipes stripes (only in NYC).......i cannot even wait...Running in NYC.... in the fall....through all the boroughs and bridges....oh my.....

anyways.........moving on....

As some of you may know running is one of my dear loves. It is my "out" and what i look forward.... An early morning run with some pals/or throwing on my shoes and heading out the door after a long day...is a good thing.

{how the love started}--My dad started running when i was young, (he is an amazing runner with 25+marathons under his belt--he has taught me heaps about running) we would go and do races growing up--5ks, 10k's and as we got older half marathons. It was great thing to do as a family, and i have a lot of fond memories of those trips together. I did my first full marathon with my dad when I was 21....and even though it was the hardest thing i had ever done at that point.... I was hooked.... I have been racing ever since. What i love about running is that it challenges me-- Not only physically, but mentally. I love pushing myself, training really hard, and working towards a goal. There is something about being on the starting line of a race....getting your mental game on, and wondering what the day will bring...addicting.

"i always loved running....it was something you could do by yourself, and under your own power. You could go in any direction, fast or slow as you wanted, fighting the wind if you felt like it, seeking out new sights just on the strength of your feed and the courage of your lungs. jesse owens

{i have received emails with some questions about running shenanigans-i am by no means expert status-but would be happy to share what i have learned and been taught throughout the years.. Here is some of what i love about running, tips, quotes i dig, and all the things in between....}

• *Invest in some decent shoes- go to a local running shop and get a foot analysis. They will watch you run, measure your foot and gait, and be able to help you with what shoe would be best for you. I also alternate shoes. I use my lighter weight shoes for speed days and then use my other shoes for long runs. I currently run in Brooks & Mizuno.
• *train~. You have to put in the miles and see the progression. On race day, you don't want to just survive, you want to race!something new about yourself in every race. Racing is a mental game--whether you are doing a 5k or marathon. You have to work through and figure out the mental part, and do what works for you.
• *run long--long runs do wonders for your endurance, and arekey for training. Training for a marathon you will gradually increase your miles week by week from your base, and those long run days are vital:) Long runsshould account for 20% of your weekly mileage.
• *mix it up--vary the places and surfaces you run-it spreads the physical stresses, and keeps you from getting bored....and injured.
• *go the hard way--when there are two options for getting home--one flat, the other uphill, take the harder route. I know this isn't always easy when you are tired, but it makes you stronger..do it!
• *gu's are your friend, repeat three times--you need these in long distance runs and races.- shot blocks, sports beans, and sharks are good too.
• *Hill repeats kick your trash & make you stronger--it's a hill, get over it.
• *sign up--nothing motivates you more than having a race and a goal in mind.
• *run with a group--those long runs always fly by when you get into serious subjects..like the bachelor. I have met so many great pals through running~
• *you are tougher than you think.
• *i donut= 2miles, worth it? sometimes.....if it is a double blueberry...
• *mix your iPod with tunes that motivate you. Music is something that will really help you out in a tough part of any race. Another trick is to count to100 steps and start over--it will keep your mind occupied, and help with keeping a good cadence.
• *race day is never the day to try something new--{shoes, food, etc.) Experiment on your long run days, so you that you know what works for you for race day.
• *One of the top post recovery drinks?--chocolate milk-for reals. It has protein and carbs--and in studies out performed most sports drinks.
• *For a new PR integrate some tempo runs and speed training. You will see a huge difference. You will notice your comfortable pace becomes significantly faster--and who doesn't love that? i am a fan. Youwill come to find that your normal running becomes effortless. I try to add in some speed work in mostof my runs-- it mixes things up and gives you some extra challenge. You will want to add in intervals, and temp0 runs to your weekly running schedule. Give yourself a rest or easy day in between.--Example-if you do your long runs on Saturday, have your interval day be on Monday, and tempo runs on Wed.

{I was chatting with dad a few weeks back and we collaborated on some beginner speed training workouts for those that asked........hope it makes sense~ These are for those that have been running but would like to add in some speed training..}

{Intervals}--Example of Beginner interval workout: give yourself a 1-2 mile warm-up, and then start with 2 minute intervals--with an exertion of about 90%----anaerobic/ breathless. After the 2 minutes--jog for a minute-and then get back to your normal pace. You will repeat this 5-6 times. So if you are doing a 6 mile run, you could do the intervals at the beginning of every mile. You can also work hill repeats in on this action. When you get to your interval time--do the 2 minutes up a hill--double whammy. You will increase your interval time by a minute every couple of weeks or so, or modify to how you are feeling--your goal?? 4 minute intervals. If you are more advanced--try doing 2 minute intervals in 5 minute increments.--You can modify to your fitness and running goals. If you aren't able to get outside--Intervals are easily done on the treadmill as well. You can also do your intervals in meter repeats--400m, 800m, and even 1600m repeats--with recovery in between--love these--killers!

{Tempo runs}

the "comfortably uncomfortable" run, also known as a lactate threshold run. You're not quite racing, but you're still working and would be more than happy to slow down a bit. A Tempo will help you the most when it comes to speed. They train your body to maintain speed over a long distance. You can read more about it {here} {here}

How fast should your tempo pace be??

On a scale of 1-10 {comfortable would be 5, racing would be close to 10} your tempo should be about a 7-8. Tempo is a pace that is aggressive, but sustainable. If you had to, you could add another mile at the pace and not tip over. You are not able to carry on a conversation, but a couple of words is doable. It should be about 80-85 percent of max HR.

{Classic beginner Tempo}

Warm up for a mile or so, and then you will pick up to your tempo pace for 1 mile--or you can start in 1/2 mile increments. {refer to above to figure out your tempo pace} At the end of your tempo--don't stop, return to your normal pace and finish your run, and then cool down. You will increase your tempo by 1/2 mile to mile every 2 weeks until you hit 4 miles. For more advanced--you can extend tempo runs beyond 4 miles by taking a mini-break at the halfway. By taking a 30 to 45 sec breather (jogging slowly) in the middle of the tempo, you can extend tempo runs to 5 or 6 miles, and you can work to eliminating the break.

bored yet?? I hope i have answered some of your questions, and whether you are running for fitness, training for a race, or run for fun----run happy, and do what makes you feel good. Looking forward to some to some upcoming races in 2012--first up-ogden marathon in May. Would love to hear whatcha training for.