Need for Speed

Speed workouts are so important to training. I don't do them nearly enough, but I have been working on adding at least one track workout a week to my training plan. Today I met three other ladies at the track for a speed session. After a one mile warm up and some strides, skips, twists and a little backwards running, we were on to the session. We did eight 300m sprints at an almost full out pace with 100m recovery jog. When the workout was complete I had logged just over four miles. 

After the workout we took off our shoes and ran through the sprinklers! It felt so good. We should have done that before the workout. Running in 90 degree weather on a hot track is not that fun. Still, it was worth it to run through the grass and sprinklers and act like a kid again. It was kind of freeing. I would definitely do it again!

Nike Lunarglide+ 4 Breathe

As previously shared, it was HOT today! The temperatures are heating up here in Ukiah and I have been looking for a shoe to keep my feet cool on longer runs. I found these sweet shoes on the Nike website and could not be more excited about them. They have the potential to be my next great running shoe. I love the Lundarglide for marathons and their new addition to the line is excellent. This version has a breathable upper mesh that keeps your feet cooler than previous models. This is definitely important with the temperatures heating up so rapidly around here. I'm hoping I have the chance to add these shoes to my collection soon!

I hope your training is going well. If you don't have many speed sessions in your training right now, I suggest that you add a few. You will notice a difference very quickly! Start with 100 and 200 meter sprints and then work your way up to 400's. Let me know what you think after a few workouts!

~Karen

Want to Add Speed to Your Running? Here Are My Tips!

I often get stuck running at a comfortable pace and have a hard time pushing myself to go faster. I have been working on increasing my speed the past few weeks. I have found some great tips for pushing your pace and thought I would share them with you today.

• Speedwork: Track workouts are key for pushing your pace and finding out what your top speed is. You should be pushing yourself by running sprints all out. One of my favorite track workouts is 4x800, 4x400 and 4x200. I push my pace at 45 seconds or less for the 200's, 1:30 or less for 400's and 3:00 or less for 800's.
• Tempo Runs: Warm up for about a mile and then push your run a minute faster than race pace. Currently I try to run my tempo runs at a 7:30 minute mile pace.
• Focus on Form: Keep your back straight, shoulder's back and relaxed with a slight forward lean. Focus on swinging your arms in rhythm with your strides. The faster your arms swing, the faster your legs will go. 
• Strength Workouts: Work your legs in the gym with squats, squat jumps and burpees. These all help increase leg strength in running. Also, upper body strength and cross training keeps your body strong and injury free.
• Hydrate: This is so important during your runs, as well as before and after. Keep your body functioning by hydrating properly.
• Diet: Focus on eating foods for performance. Look at food as fuel and focus on a healthy diet, lots of fruits, veggies and protein. 
• Hire a Coach: Getting a coach may be key in pushing you out of your comfort zone. You may not be able to afford full time coaching, but even a few sessions can make a world of difference in your running.
• Find a Running Group: Run with a group that challenges you to push your pace. Ask at your local running store, or check your area Nike or Athleta stores, they often offer free running groups that provide challenges and motivation from other runners and coaches. 
• Nike LA has the She Runs LA Crew
• Nike San Francisco has the SF Crew
• Nike New York has the Bridgerunners 
• Nike Eugene has a Run Club
• The Stump Runners hail from Portland, OR
• Athleta Roseville has a Sunday morning run club
• Fleet Feet stores offer training groups and run clubs
• Social Media: Reach out to your social media friends and communicate with others on Twitter, Facebook and Instagram. These avenues can offer instant support and motivation to push yourself further. On Twitter you may want to follow:
• @nikerunning, @mariepurvis, @augustinafitness, @jeanettejeankins, @fitfluential and other friends you may find through the fit world on Twitter.
• Sleep: Make sure you are getting at least eight ours of sleep a night. Your body recovers and rebuilds while you are sleeping so don't slack off on sleep.
• Write a Plan: Focus on your goals, make a plan and stick to it. 

Happy Training!

Running to my Goals

This last week was a whirlwind of activity. I ran 22 miles last week, but they were not the distances called for on my plan. I was able to get my sprint workout done at the track and it felt great! I enjoy long distance running and the feeling of accomplishment when I finish a marathon, but I think the track is my favorite. I love the feeling of pushing myself at an all out sprint and going fast! If I could be in an Olympic sport involving running it would definitely be the track. 

Today I am gearing up for an 11 mile long run. I have the Shamrock'n Half-Marathon coming up in four weeks and my training has been a bit harder with so many life events getting in the way. Moving, coaching girls basketball and working all seem to be taking place of my running. I have still been getting in 3-4 runs a week, they just aren't as long or fast as I would like. That is all changing today, since I have a holiday from work I finally have some time to run!

I also have a very exciting interview planned this morning. I don't want to say too much about it because I don't want to get prematurely excited, but it is big! No matter how prepared I am, interviews can still be very nerve wracking. Wish me luck!

Track Day

My track workout today was tough. I was supposed to do it yesterday but my two running partners couldn't run until Thursday. I woke up to a beautiful, cool morning and drove to the local track. Today I had a track workout of 4x800 and 4x400. I have never done 800m sprints before and was a bit nervous about such a big distance.

800 Sprint Times:
3:07
3:24
3:39
3:37

400 Sprint Times:
1:42
1:46
1:45
1:45

My times were better than I expected and I was able to work hard during each one. I kept telling myself to keep pushing myself forward and to not stop. I had to push myself hard during the last few laps and tell myself to keep going. During the last thirty minutes of my sprints the high school marching band came out to practice and that was a fun extra addition to my run. 

I always surprise myself with running, some days are good and others I just have to push through and put in my miles. Today was one of the good days and one that I will remember for a long time. Running has become more real to me over the past few months with my training picking up and my goals of getting faster finally becoming a reality. I went running with a group of nine other ladies and was singled out as "the fastest" one. It felt so good to be considered fast. I had just met a few of them and they told me "oh, we've heard about you, you're the fast, marathon girl." I've never been told that before, but it felt great! Now I just hope I can live up to their expectations.

Tomorrow is another short 7 mile run and then Saturday I have 17 miles! I'm nervous and excited to see how I do. I'm feeling stronger and looking forward to seeing if that pays off during my long run, but first I'm going to treat my sore muscles to a massage tomorrow! It's time to give my muscles some TLC, they've been working hard and deserve it!

What are your weekend plans?