Hitting the Hills

Finally I did the hill workout I've been wanting to do. I basically switched yesterday and today's workout. Yesterday I ran four miles on the treadmill like I said and today I ran six miles with hills (many, many hills). The first time I came across this monster in the midst of a long run (several months ago), I turned the corner of the street and I think every single car driving in my direction could read my lips and it's not something I would repeat in my very innocent blog. :-)

It was a little over a two mile run to the spot. Typically I would sprint up the hill, jog back down and then rest but this time I pushed myself harder. As I approached the bottom of the hill I picked up my speed and ran hard (I wouldn't call it a dead sprint) to the top. Without rest I turned around and jogged back down. I think running down a hill is almost as challenging as conquering the upward of it. It takes a lot of muscle control and careful footwork. Anyway, I reached the bottom of the hill, did a sharp pivot without taking a break and headed right back up the hill. I did this for roughly half a mile.

On my way back I encountered many more hills in my route and on side roads stemming from the major road I was running on. My plan of attack ... whenever I pass a hill or come up against one - RUN IT! Steep hills, gradual hills, short inclines, longer sprints - you name it, I did it tonight. I found myself back at my apartment after a smudge longer than six miles of running. With hills and recovery jogs included, I averaged an 8.05 pace. Without the recovery jogs, I would claim to have averaged a 7.30 pace. Easy. I was cruising tonight and really feeling good. Water has crept up to the top of my priority list recently, which I think had a big impact in my successful workout this evening. Forcing myself to drink water has finally turned it into habit. I still have a cup of coffee in the morning and a diet soda during the day, but I've made progress. There's really nothing wrong with coffee or soda as long as it's all in moderation. But back to the water ... now that I've seen the outcome of it, I will be sure to keep including that as a major part of my lifestyle and diet.

That's actually a great example of something that often times happens to me, as well as many other runners and athletes that I know. People fall into ruts and goodness knows I have stumbled into my fair share of unmotivated holes. Sometimes it revolves around running entirely and then there are moments that it deals with various facets of running, like drinking water, working on core or eating healthy. You just don't want to. It becomes so much more than you want to deal with. It's understandable ... everyone leads a busy life. But all it takes is to see the results, to know when you put in the work a difference will be made. Running can feel like a nuisance but until you experience that one energizing run or if you see a pound shed, it becomes a different story. For me with water, once I felt the difference it made in a run I quickly realized it's a vital part of training. If you know in your mind it's good, there comes a point when you need to simply force yourself to follow what you know no matter how much it sucks at the time. It'll pay off. There's no secret to training or dieting success, it all takes a lot of effort, commitment and of course, heart.

I might snap a shot of some of the hills I ran tonight and post them tomorrow. Hill workouts help in significantly strengthening your legs. The extra energy your body uses to drive yourself to the top of the hill is a very rewarding exercise and acts as a weight room for the runner. Runner's World discusses four types of hill workouts and when you should think about doing each one of them. RW also suggests not incorporating hill workouts more than two times a week into your training since it's a very exhausting and demanding activity.

Thanks for reading!!

Rearranged Training & 11 Tomorrow

This week was rather uneventful - running wise. If you're reading this blog for motivation, you should probably ignore my training the last few days. I didn't pay too much attention to my training program this week. There were a few things that popped up in my schedule and you just have to learn to adjust and not beat yourself up over it. It's tough when you're preparing for something that you've never done before and training gets a bit mangled. Realizing that a couple off days won't throw me off track was hard to get used to but really, not a whole lot can happen in those few short days.

Let's see, what did I do this week? Tuesday I ran six and a half and Wednesday I didn't run at all but I already told you that. I was planning on going for a run Thursday but I ended up meeting some people right after work for some drinks. Since I knew that I was going to do my long run on Sunday - I was able to convince myself that this was fine, and really, it was. I knew I had to fit in a run no matter what on Friday and then take it easy on Saturday. I ran a fast tempo four-mile route on Friday. My pace averaged out under eight minute miles; I can't remember exactly. I felt great though - I could have kept running but it was my boyfriend's birthday and I was excited to celebrate the day! Birthdays are my absolute favorite! :-)

If this blog wasn't solely about running I would go on and on about my wonderful day that I had today. I took my two nieces to a lake in Raleigh to feed the ducks and play on the playground. I didn't run today knowing I had to rest up before the long one tomorrow. I'll tell you what though - keeping up with an (almost) three-year-old and an (almost) one-year-old is tiring in it's own right.

Tomorrow my long run has feathered back a few miles. I'm slated for 10 to 11 miles. That's how most training programs work. Build up for a few weeks and then drop it back a little, then build up a little more, then decrease again. I'm sure I've said it before but I always try and hit the higher mileage on the long runs so my goal will be 11 miles in the morning. During the week I'm not as concerned about that. Before I go to bed tonight I'll put my watch and my iPod on their chargers, lay my clothes out and then put the water for my water belt in the fridge to get it good and cold. That way I will be able to get up, change, brush my teeth and get it going. My routine helps me go into each long run how I want to ... it's just another run. I try to not think about the distance, or anticipate how long I'll be out there ... it's just another run that I have to do, want to do and it's just another run that will get me to the finish line after I kick over 26 miles in the ass.

I'll be talking to you tomorrow to let you know how my long run went! Happy running (or whatever it is that strikes your fancy)!

P.S. E-A-G-L-E-S GO EAGLES!!! :-)

New Shoes and a Kick in the Ass

The title of this post pretty much says it all. The new shoes got me out the door and a constant kick in the ass (from me) kept me going.

My shoes arrived yesterday (finally!) and today was the first time I was able to try them out, which is the main reason I forced myself into running clothes and outside to hit the pavement. I won't lie, this run was painful. I had little desire to get out there in the first place, let alone knock out a seven- to eight-mile quality run according to my training program. The nonstop mental battle was an added obstacle throughout a majority of the the six and a half miles that I ended up finishing. It was one of those runs where no matter how deep you dig for inspiration or motivation you come out with an empty hand and the bad guy on your shoulder telling you to just stop. I just felt heavy today too, like I was carrying another couple legs on my hips and a few pounds of led in my stomach. These are the runs where you just run to get it over with, you just run because your training program tells you that's what you should do. Nike would say, Just Do It ... I would have probably added a choice word in there.

I got a little over five miles and that so-called extra weight was telling me to give up. Then I figured I mine as well run off those extra additions while I'm at it. Who knows where that jolt of minor motivation sprung up from. I ended up at my apartment around six and a half miles and that was good enough for today. Even though there are the runs that always start off with nothing but negativity, it always (ALWAYS) feels good to finish a workout. On another somewhat positive note - I loved my shoes! AND ... I did run with an average 8:30min./mile pace, which was a lot better than I'd anticipated ending up with.

This is something I try to think of when I come up unsuccessful when looking for motivation ...

"Everyone would rather party, or even veg out... instead of buckling down. That's the easy path. Being a true rebel nowadays means embracing responsibility with gusto and energy. The last rebellious act, really, is to COMMIT TO SUCCESS, no. matter. what."

Long Run = Success ... Now Give Me a Beer

I'm excited to write about my long run today but I don't have a whole lot of energy left in me so this might be a short one. Knocked out 12.25 miles and felt absolutely great. My breathing was awesome and I hardly felt fatigued; however my legs started talking about halfway through and were screaming by the end of the run. I just figure that's just how it's going to be. I'm sure there are few and far between who can run long distances without those aches and pains. I also think that's a sign of worn down shoes, so I'm looking forward to getting mine in the mail this next week. They're much needed!

Again, pace has been a tough battle for me ... slowing it down, that is. Today I averaged a 9.29 pace, which shows a lot of discipline on my end. Apparently you are supposed to slow up your long run pace two minutes or so per mile. I don't think I want to slow it down any more than I have, but it's also good to know that I'm slightly ahead of where I need to be. Hopefully with the adrenaline on race morning I will surprise myself with a four hour jolt of energy and speed! :-)

Around the 7.5 mile mark, I tried a cranberry apple GU Chomp. I loved it! It's basically a fruity gummy and who doesn't like gummies! :-) Mentally that may have given me an extra something but I don't know how much I gained from it.

My sister, Marley, and my brother-in-law's sister, Ashley (both runners as well) ran with me today. They are training for the Baltimore half-marathon. We stayed together and carried conversation for 10.5 miles and then I finished up a little less than a couple more myself. Running with someone else makes a world of difference for me - it's someone to hold you accountable, someone to occupy your mind from any pain and someone else setting out to do the same thing you are. Another sister of mine, Meg, just registered today for the OBX half-marathon so we'll be able to drink a beer together after I finish the full! Being able to run/race with my sisters is one of the greatest things about this sport for me. I mean if you think about it I'm combining two things that are very dear to me, which is great motivation. Whenever you feel like you can't go another mile, think of the reasons you're out there in the first place. A big reason for me is the strength that my family gives me.

Ok - I know I said this wouldn't be long but I guess like during my run today, I got a second wind. Now, it's time to celebrate a great run and the holiday weekend with some cold beverages! :-)