Hi All! I’ve been a little MIA lately due to school, BUT I’m back in action after getting though a crazy busy last couple weeks. Between clients, internship, and having a test this past week, you can say I’ve been a little nuts. Marathon training has kept me sane through it all and has helped me prioritize my runs as much as it has my studying. Another reason why exercise is so good–boosts productivity! 😉
Even though I’m in Florida, it definitely isn’t feeling like fall. It’s still fairly hot and in some cases rainy in the afternoon. Kinda like summer weather. Florida needs to make up its mind! It’s either hot as hell or it’s either hot as hell. Florida, please choose neither and pick fall instead. 😉
With sporadic rain showers mixed with humidity or just being plain hot, speed work outside has been hit or miss. I definitely haven’t missed those workouts, but it’s either get wet outside or suck it up and run on dreadmill…I mean treadmill. Okay, it really isn’t that bad. It’s a last resort for me. It’s either I suck it up on the treadmill or it doesn’t happen plain and simple. If it is nice, then YES you bet I’m outside. With the past few times I have been on it compared and when I was training for Miami, I’ve played around with ways to keep me challenged but also distracted. First off, music is a no brainer. Gotta have music to keep you pumped and going. That’s pretty much it…besides a water and a towel. A nice view also helps!
So HOW would you say you beat boredom on the ‘mill? I’ve come up with two treadmill workouts that I’ve done in a pinch to get in some speed work when I can’t get outside. Because #noexcuses is a real thing especially with marathon training!
1.) Up The Pace
-Start out with a brisk walk on the flat surface for three to five minutes. Using either the distance you have set to run (most times for me) or time at .25 miles or three to five minutes. From there, up the speed half a speed at a time. For example, if you’re ending your warm-up around .25 miles, up your speed from 3.5 for 4.0 or as high as 4.5 mph for 2-4 minutes at a time. Continue to increase speed gradually until you reach the mile marker. At this point, you’re at fast pace/almost a sprint for the last 3/4 (.75) of the mile. That last bit is TOUGH! Once you reach the mile maker, drop back down to your start pace at the walk and repeat the gradual increase in speed until you’ve reached desired time or mileage.
2.) Tempo Sprints
-Start with a brisk walk for three to five minutes. When you’re ready, up the pace to speed of which you’re at an uncomfortable “push” type pace. Talking should be minimal and breathing heavy. Stay here for maximum minute and thirty seconds or minimum of thirty seconds. Drop to jog. Drop back down to brisk walk. Repeat picking up the pace faster each time. Work until you’ve reached desired time or mileage.
Anything helps when you’re on the ‘mill! These have really helped me and I’ve seen the benefits even though I’m inside. Of course outside is always best, but I like to think of it as it happens on the treadmill or not at all when it comes to days I’m stuck inside. Every time I’ve chosen to get it done with on the treadmill and remind myself I’m better for it. Then after the workout, I make a note to self the times it doesn’t rain and plan to go then. XP
I wrote about my race day experience last week, now I’m writing part two of my journey about my training. Aside from it being an overall positive and successful race, there was way more then just “running all the time” to get me to the finish. Any runner who has done any kind of race, knows its more then that. This training was unlike any kind of training I’ve ever done. Besides just running longer and farther, each run, workout, meal, rest day, etc impacted my training in some way. They said marathon training is a beast in itself, and it is completely true! Don’t be discouraged though, if you getting an itch to do it, that means one thing: SIGN UP! I’ll be honest though, it was a very grueling three months and am thankful I can relax for a little from the training. I would say if you are seriously considering signing up for one, take a couple factors into consideration:
Type of work schedule:
Early mornings or late nights
Full-time vs. part time
A new parent or stay at home mom
Student in school
Time of year of the race and training (e.g. marathon during the fall months requires summer time training)
Finances/budget–because marathons ain’t cheap
Type of race you’re interested in running (big city, rural, themed, destination, cause)
REAL TALK: I mention these factors because training for a marathon is commitment. You don’t wanna run a race with high expectations then realize you picked a bad time to train based on whether you’re in school or have a crazy work schedule. This was a big factor in my training because I had the availability to train for one. I was not in school during my training which my a BIG difference in my commitment and availability to focus on my training and in some aspects, performance. Not to say if you are in school or have a busy/crazy schedule you can’t do one, just know it may take more advanced planning and/or a stronger level of commitment compared to someone who is more flexible. I purposely planned to do one once I graduated. I felt ready to make a commitment and knew my schedule allowed for it. To be honest, I would hesitate doing another once I start graduate school because of the need to focus on studying instead of the commitment to train. *this idea is subject to change* 😉
Back to the training! As mentioned in the race day post, I ran about four times a week. I combined running with twice a week strength training days, typically a push/pull day or an leg day and upper body day. Each strength day would take me about an hour and a half to complete since I like to take my time. On days that I was pressed for time, I did HIIT (high intensity interval training) workouts and targeted total body in about thirty minutes with minimal rest. During the middle of my training, as a way to double up, I would run in the morning and do a strength day in the afternoon. Working on tired legs post run was tough but a good challenge since it mirrored what my legs could typically feel during the race. I did about three to four targeted exercises based on what I was doing that day plus two exercises for my core. I would finish with cross training on the bike or if I didn’t run the morning before, I would do a high intensity speed session of thirty minutes on the ‘mill before stretching and cooling down.
Aside from strength training days, I incorporated Peerfitfor my cross training or anytime I wanted to change up my routine. Peerfit is a company creating a versatile, multi-location subscription used at various boutique fitness studios around Tampa Bay, Orlando, Miami, Ft. Lauderdale, Sarasota, and Jacksonville. See my post on working with Peerfit and experiences I had with them here. I was able to cross train using them at a variety of places through Bella Prana Yoga & Meditation, Soho Cycling Studio, and Mantra Tampa. The days of cross training helped keep my cardio fitness up and strengthing weaker muscles while giving my body a break from the running. I really enjoyed cycling, especially since I don’t consider myself a “cycler”–in fact, I wasn’t into it because I thought it was boring. Soho Cycling changed the game on that one! Mantra Tampa is a pure strength training workout using a Megaformer. It was all about the burn, helping me focus on the slow part of the movements–so killer and unlike any soreness I’ve had in awhile lol! It worked my entire core and targeted my whole body in fifty minutes. Yoga helped with stretching out any tight muscles and helping me feel relaxed. I’m not so much into the sweaty, hot yoga classes but the stress relief and flow classes did wonders for keeping me flexible and balanced.
I rested about one-two times per week. If I felt I needed another day, I took it. If marathon training taught me one thing about myself, is that I am incredibly stubborn and wanting to keep pushing for more. Pushing for more isn’t a bad thing, but on some occasions I forced myself to relax and if feeling the urge to still do something, I picked a yoga class. Resting is SO important during this kind of training. It really is a big part of the process in that it allows you to let your body heal and mind refresh. Check out my post on the benefits of rest here.
Meal prep wasn’t bad because I already love being in the kitchen. I tried to minimize on how much I went out, about once or twice a week at the most. I cooked and prepared ahead of time occasionally, but most nights I get home late, so I incorporated my assembly only meals for dinner–aka SALADS! Yes, they were filling and full of only the good stuff. Each one had a bed of greens, various veggies, a lean protein, nuts/seeds, cheese, dried fruit, and simple easy dressing. If anyone doubts this amazing meal, all I’ll say is see for yourself because this is heaven. The best part is that it didn’t leave me filling full and gross before bed!
Another thing I incorporated was protein shakes. I made them veggie-based (usually with spinach or kale), added fruit (fresh and frozen–either pineapple or mango), almond milk, and protein powder. Simple. They were great because I took them on the go, knew what was in it, snuck in a serving (or two) of vegetables, and it held me over. Best part was that I couldn’t taste the veggies! As always, I drank a lot of water. I didn’t ditch coffee, in fact I needed that even more since I was getting so tired! I drank minimally. I didn’t miss drinking and wanted to only fuel myself with quality ingredients. Even post training, I’m not drinking and want to continue to keep it to a minimum. I felt my best and want to keep it that way! Aside from eating healthy, I definitely had my share of carbs, but nothing crazy. Still kept it to a serving. I really like quinoa and brown rice the best. Seeds of Change Brown Rice & Quinoa –the best of both worlds, was a great thing to have on hand since all you needed was to mic it! Super easy and healthy. I didn’t deprive myself and let the eating take over my life. If I was hungry, I ate. If I was full, I stopped. I had sweets when I wanted. I ate chipotle, which came in handy for those carbs post run or before a tough workout–LiveSweatSleep gets me 😉 No deprivation allowed! Marathon training isn’t the time to lose weight. You need your body to be fueled to the very best in order to perform.
This is my training in a nutshell. Three months of planning each week of workouts in my log, seven to eight consistent hours each night of sleep, positive vibes and thoughts, and supportive family and friends. I’m hoping to include these components of training for future races while learning more about myself. In the meantime, you’ll still find me on the run but not going quite as far LOL and getting ready to gear up for my next race–the Gasparilla Half Marathon!!!
I was crazy productive this past week, but took a step back with some goals surrounding my career and training. Changes both good, and I’ll say it this way, uncomfortable. I’ve had stressful week to say the least. I remind myself that everything happens for a reason and to use them as life lessons. Running has been the one consistent thing that I can count on each time I get in a funk. Its my release, my me-time and because of my hectic week, has been something I can count on to de-stress! Everyone needs some time to get away regardless if its running/fitness at all!
Anyways, after listening closer to my body for past week of training, I’m learning what it means to dial-back intensity and take it a notch down below beast mode. I’m the type of person to push hard and intense, while creating a sweat fest that leaves me accomplished and tired. Marathon training is not like that. It took me a few weeks into the training to learn that you can’t run six miles or “hard” and expect to be right back the next day for another hard workout. Nope, and my body told me promptly that training like that was not okay (check out my post on listening to your body and rest).
This past weekend, I ran ten miles for my long run. I was nervous because I still felt tight but knew I did have to get in a run and see how I feel. I made a deal with myself to GO SLOWER and take my time. It took serious convincing, but I did it! I always go too fast the first few miles no matter the distance. I used this mistake as an opportunity to learn to go SLOW and see how it feels. I did more of a jog and kept an eye on my garmin to consciously go a minute or so slower then my race pace time. SUCCESS again! I felt great the whole time and didn’t feel like I was killing myself. I simply took down the intensity of the run. I also was listening to some good, slower paced music like Sam Smith who is great to listen to on long steady runs.
Through this week, I learned its OK to stop and look around to see what you can do differently or improve on. This goes for both life experiences and training. Either write down your thoughts and lay them out in front of you (bought a journal this week just for this reason), get someone’s opinion, or do some research to explore options and perspectives. Most importantly, enjoy the change of pace and EMBRACE the opportunity to rethink!