Weekly Training Recap: The Costume Party Run, Week 2

May 20, 2013 · by Debbie · 10 Comments

It’s heating up in the desert, with the highs reaching over 100 degrees most days now. That means no messing around getting out the door in the morning, unless you want to endure a suffer-fest of a run. I cut it pretty close on Sunday for my long run, but I was fortunate to have a bit of a breeze to cool me off. I’m in week two of my training for the Costume Party Run. Here’s my weekly training recap.

Strength Training

Not much to report. I still haven’t made it back to the gym (next week!). I taught two classes. On Tuesday, my Superball class, I taught the single set circuit. Kind of fun and challenging, we don’t repeat any exercise, but complete at least three exercises for each muscle group. My class loves it because it seems to go quickly, plus they only have to do pushups once!

I taught my Fast and Furious class on Friday, but because I had a bit of a headache (and I get to design the class), I kept if kind of low-key and low-impact.

Running

I had work and travel challenges this week, but still managed to get my most important workouts done. On Wednesday, my speed work day, I had to work at 8:00 instead of my normal 10:00, so I cut the workout short. I ran two miles with Penny to warm up, then dropped her off and completed two-one mile repeats on the road. They both were 8:30 and they both felt much harder than they should for that pace. I really had time for a third interval, but I just didn’t have the heart.

On Saturday, which is supposed to be my long run day, Alan wanted to go to the CIF track finals, which were held at Mt. San Antonio College. Palm Desert had one athlete, a female high jumper, who made it to the finals, and he wanted to be there (he’s the head coach). I was happy to go, because I really wanted to see La Quinta High School’s amazing runner, a junior, who qualified in three events. She chose to just compete in the 1600 and the 3200, and I was hoping to have a chance to see her run at least one of those events.

There were six of us driving from Palm Desert High School, so we took one of the school vans. There is just something so energizing about attending a big event like this, with the best track atletes from Southern California competing for a chance to move on to the Masters, the next step before the State Championships. I hadn’t been there since my son ran track a long time ago (he graduated in 2000).

Susannah, our high jumper, did very well, finishing fourth in division three (our division includes the state champ, who jumped 5’11″). Susannah completed the 5’5″ jump on her second try. We’re not sure if that was good enough to continue on to the Masters, but she really did great. Out of all the competitors, two jumped 5’11″, one jumped 5’9″, three managed 5’7″, and there were about seven who completed the 5’5″ jump, so she does have a chance to move on. (note: just found out right before publishing..she made it! She’ll be competing in Cerritos next weekend.)

I did get a chance to see the runner from La Quinta, who’s 1600 was going off just as we were packing up to leave. Megan led from the very beginning, and managed to hold on all the way, in spite of a late charge from one of her competitors. She finished in 4:54, pretty amazing to see.

After surviving the whole day on almonds and Clif Bars, we got to stop at Native Foods for “lunch” (it was after 4:00 when we got back into town). I decided to try the Jackelope BBQ Sandwich again, and it was even better this time. Still spicy, but not quite as much as last time. Alan had the Scorpion Burger, which is always tasty, and we shared a Peanut Butter Parfait for dessert. We dined with another coach and athlete, but I used my better judgement and didn’t take pictures of their food.

So, back to my running. My long run was pushed back to Sunday, and I got out the door about 6:15, a little later than planned. I planned to run three miles with Penny, but she was so slow, I had to walk a good portion, and dropped her off after running about 2.3 miles. I headed back out, staying on the road and hard packed trail. The weather stayed cool, and I was running pretty well until I was about two miles from home. All of a sudden my stomach was so upset that I wasn’t sure if I’d make it to the bathroom at the park a mile away. I had to walk a good portion of the next mile. Not a normal experience for me, thank goodness.

After my stop at the park, I was able to finish my run, completing my 11 mile long run. I keep feeling like it should be easier than it has been the last two weeks. After all, I’m in pretty good shape, having just finished my half marathon three weeks ago. I’m sure the warming weather has something to do with it, but I feel a little frustrated and worried that my long runs haven’t been better.

Best recovery smoothie: Bananas, guava, kiwi, apple, almond milk, soy yogurt. #vegan & delicious!

Here’s the complete recap if you’re interested.

Well, that was my training week. How did your training go? Any competitions, events, races, or breakthroughs you’d like to share? Give!

Filed Under: Costume Party Run, La Quinta, running · Tagged: CIF, Costume Party Run, half marathon, Mt. Sac, native foods, running, track & field, Vegan, weekly training recap

KindRunner: The Solution for Old Shoe Clutter

May 19, 2013 · by Debbie · 28 Comments

I have been running a long time. Over the past 20 years I have purchased countless numbers of running shoes. The same goes for Alan. Shoes used for running have a limited lifespan. After 300-500 miles they are pretty much history. The insoles break down, the tread wears, and, if you don’t retire them from running, you may be on the road to an injury. That is why most runners have a multitude of shoes laying around, too good to throw away, not good to run in.

But what if there was a place those old shoes could go? A place where they are needed, would be appreciated. Where they could do some good?

I recently learned about a new company called KindRunner, which is launching June 1. Runners will be able to earn “Kindness Cash Rewards” for every pair of used running shoes they send to KindRunner. In turn, your old shoes are given to their donation partners, including Soles 4 Souls and the More Foundation Group to be repurposed and given to someone who needs them. Your old shoes may not last another long run, but they would go the distance in changing someone’s life for the better.

I’ll be happy to see them go to a new home (and this is just a small portion of our retired shoe collection).

As a coach, I always tell my runners that they should go to a running store, where they can talk to a real “shoe guy,” be evaluated by someone who knows how to assess a runner’s needs, and select the right shoe for them, regardless of brand, style, color, or “coolness.”

The folks behind KindRunner are a group of runners with over 40 years combined in the running shoe business. With the opening of KindRunner, they plan to bring the personalized service and knowledge of a local running store at your fingertips online. No one has done this before!

They also know that there are millions of running shoes that go into the trash every year. They felt they had an opportunity to help do something better with these shoes by helping people who really need them. And they feel that you, the runner, should be rewarded for helping too. Hence, the “Kindness Cash Rewards.”

KindRunner also has a free three-way shipping program. There is no charge for shipping. Ever. The video below will tell you a little more about the company and their mission.

While KindRunner officially launches on June 1, you can head over to their website now and enter for a chance to win free running shoes for a year (3 pairs) for you and your running partner! They also have a Facebook contest: For every 500 “likes” KindRunner will give away a pair of shoes for one friend and their running partner (make sure your running partner “likes’ KindRunner too).

I was really excited that KindRunner invited me to be an Ambassador! In that role, I will do product reviews, share news about the opening and keep you up to date on KindRunner. Of course, all opinions are my own.

Like KindRunner on Facebook

Follow KindRunner on Twitter

Watch KindRunner on YouTube

Find KindRunner on Instagram

Isn’t this exciting? A whole new concept in online running stores! What do you think about KindRunner?

Filed Under: KindRunner, La Quinta, running, Running Shoes · Tagged: Kindrunner, More Foundation, running, running shoes, running store, Soles 4 Souls

Want to Get Faster? My 3 Favorite Speed Workouts

May 16, 2013 · by Debbie · 37 Comments

You might not know it now, but I used to be kind of fast. No, not like elite level, blow your mind fast. More like pretty fast for a normal person. A sub-20 5k. A 42 minute 10k. Times good enough to get me a few age awards, and an occasional overall win (in a small town). A 1:33 half marathon and a 3:16 marathon. I once got 5th in my age group in the Honolulu Marathon (30,000 runners!). Ah, memories.

On my way to 3:16:38. I was 41.

Well, that was then. I was in my early 40s, by the way, having started running at 37. Now, as you know, my goal is to break 2:00 in the Costume Party Run in July. A knee injury and a few years have happened, and goals change.

The Process is the Same

The thing is, now matter what your fitness level, your age, your abilities, the process is the same. If you want to get faster you have to, well, run faster. Science may come up with new ways to track your training, coaches may design new killer workouts, you can add strength training, plyometrics, stretching, foam rolling, whatever. The truth is the same.

You must run faster.

My 3 Favorite Speed Workouts

Favorite is a funny word. Running faster is hard. When I do these workouts, I hate them. They make me push to my limits. But, when I’m done, I feel amazing. And when they work (and they do!), I love them.

1. My Favorite Interval (VO2 Max) Workout: These type of workouts are generally short to moderate distance (think 400-1600 meters), frequently run on a track, designed to improve how your body uses oxygen.

My favorite workout of this type is the Ladder Workout. After warming up for a mile, do these intervals in order, at about 95-100% of your effort level (this can be measured by heart rate or perceived exertion): 200m, 400m, 800m, 1000m, 1600m, 1000m, 800m, 400m, 200m. Take a 30-45 second break between each interval.

Why I love it: First of all, I like that each interval is different. While I appreciate knocking out 16 400m repeats (and they do have great value), I like the variety of the Ladder Workout. Plus, on the way back down, there is something wonderful about knowing that your next interval is going to be shorter. Any light toward the end of the tunnel.

2. My Favorite Tempo (Lactate Threshold) Workout: Your lactate threshold is the point at which your body cannot keep up with processing the lactic acid it produces during hard exercise and responds by needing to slow down. This type of workout usually involves slightly longer intervals that the VO2 Max workouts, run at a slightly slower pace, your lactate threshold pace. This is a little slower than your 10k pace, or about 85-90% of your effort level. You’ll find a more detailed description in this post.

My favorite workout of this type is a Steady Pace Tempo run. After warming up by running moderately for about a mile, pick it up to your Lactate Threshold pace. Sustain it for two-six miles. Finish with a moderate to slow mile.

Why I love it: I sounds kind of boring, doesn’t it? No fancy pick ups, run this at one pace that at another. Which is exactly why this is my favorite tempo run. To me in simulates race conditions. You don’t stop (hopefully) in a race, you try to keep a fairly steady pace throughout the distance of the run.

3. My Favorite Long Run Workout: You can get a lot of opinions about at which pace to run your long run. Some will say it should be done slowly, or it takes too much of a toll on your body. Others will say that if you run too slow, your body gets used to running slow. The most frequent recommendation is to run about a minute slower that your goal pace. But every now and then, it is fun to shake things up.

My favorite workout of this type is what I call a Negative Split run. I usually doing it during a cut back week, so that if you are training for a half, a good distance would be about nine miles. For a marathon, up to about 16 miles works well. Basically I cut the run into thirds, the first third run about 30 seconds slower that your goal race pace, the second third at pace, and the final third 30 seconds faster than race pace.

Why I love it: This workout is great for teaching you to run fast when you’re tired. Making yourself “up the ante” and run faster challenges your body, sure, but it also teaches your mind that you can push through.

I promise, if you incorporate one or two of these workouts once or twice a week, you will get faster.

These are my favorite workouts, but I still mix in a variety of workouts of each type during training. It keeps training interesting and challenging. I am sure that you have some favorite workouts and I hope that you will share in the comments.

Disclaimer: Although I am a certified Coach and Personal Trainer, I am not YOUR Coach or Personal Trainer. Always adapt workouts to suit your body and fitness level. Always consult your doctor before beginning a new exercise program.