Set the Pace

On my 10-Miler today I was talking with Justin, the owner of RUNdetroit, about goal pace and training.  It is essential to have a goal pace in mind during your training and set that goal from the start.  My plan has tempo and interval runs that require me to run at marathon, 5k, or 10k pace for X number of miles.  Without knowing your pace these runs will be very difficult.  

Before today, however, I was thinking of my marathon pace in terms of my LAST marathon (7:26/mile).  Justin reminded me that I need to think about my next marathon, set a new goal pace, and train for that.  Makes sense, of course!  Even though Boston is a totally different beast (what with the hills and all), I decided to go ahead and set a goal that's faster than Detroit but hopefully attainable.  I shaved almost 9 minutes off my marathon time in 2 months, hopefully I can take off another 5 minutes from October to April.  So my Boston goal?  3:10:00.

I always use a simple pace calculator when getting ready to run/train for a race but below is one that's very cool and more advanced.  It's from Jack Daniels, who is an Olympian, coach, and exercise scientist.  What I like about this calculator is that it shows you not only the time and pace for your marathon but also for all the other race distances.  For my upcoming half marathon I already decided on a goal of 1:31:30 and what it shows is pretty close. The 5K and 10K times are nowhere near my PRs!  haha! New goals for me to strive for, I suppose.  (I'm definitely a distance runner!)

Another cool element is under the "Training" tab where it lists pace for Easy, Marathon, Threshold, Interval, and Repetition.  Next to each is a little note to click on with a description of what each type of run means.  For the type of training plan I'm currently following, this is great because the pace varies on different days or at different points in the run.  I use my Garmin to make sure I'm running the correct pace.  Remember, the only way to race faster is to train faster!  Speaking of running faster, I need to get on the speed work train once the ice melts so I'll be consulting the 400m and 200m paces for that.

One more note about this calculator is that it even has "Advanced Features" where you can input either wind, temperature, or altitude to see how that will affect your pace. How cool is that?

I highly recommend checking this out and using it for your next race!  

Do you use a pace calculator to help you set a race goal?

Boston Marathon Countdown: 14 Weeks

It's hard to believe that I've already completed 2 of my 16 weeks of Boston training.  I'll be running the Boston Marathon in less than 100 days. It's still sinking in.  I mean, one year ago I had just signed up for my first marathon and never in a million years would I have thought I'd be where I am today!  Ah, but I won't get all misty-eyed on you now. Time to talk training.

I decided to following the Intermediate 16-Week Program from the Boston Marathon website.  It's a lot more intense than my last training plan, which was Hal Higdon Intermediate 1.  That was an 18-week plan so it was a slower build-up, incorporated cross-training, didn't talk speed work, and overall had less mileage.  I tweaked it here and there and it certainly worked out just fine, getting me 2 Boston Qualifiers in 8 weeks, but this time I wanted to up the ante a bit. In November and December I was maintaining 40 miles a week so I knew I was ready!

Here's a look at my first 2 weeks:

*NOTE - I don't show my cross-training days on my running plan but I also cycle 1-2 days for 50 minutes and do strength-training throughout the week.  

Due to running on the ice and snow, I haven't been varying my pace on the days that call for tempo and interval runs.  That's something I need to start working on.  So for now I've just been going out and getting in the miles, essentially making them all distance runs with the exception of my MLR on the weekend (which I do on Saturdays because of RUNdetroit).  Hopefully the roads will be less icy this week or next for some speed work. If not I suppose the indoor track or treadmill wouldn't kill me once a week for that.

These next two weeks are going to be challenging.  I'm looking at 50-60 mile totals for each, including some weekdays with 8-11 and 10-12.  I'll have to get up extra early in the morning to get those runs in!  Worst case I'll run doubles and do some miles before work and some after.  It isn't as ideal as getting them all in at once but it's an option.  

We'll see how these next 2 weeks go.  I'll keep you posted!

Are you training for a spring race?  Tell me about it!

New Year, New Goals

I'm not one to make New Year's resolutions. I know I've said this before so bear with me. Why wait until January to make some big resolution for the whole year? You can start making better choices any day of the year.  But because it IS January and many people are looking ahead to the near year and what changes it will bring, I will share my thoughts with you now.

Maybe for me I get hung up on the word resolution and how people use it as a blanket term for making a change in their life, such as "get fit" or "eat better" but they don't really break it down and think about how they are going to do that. They don't have a plan and then there's no fallback if they fall short of the plan.  It might be to work out every day starting on January 1st but if they hit a road block and miss a couple of days then it's easy to toss that resolution out the window.  

That being said, rather than thinking about a resolution, I prefer to think about goals. You can set a long-term health or fitness goal for the year or you can set smaller, more easily attainable goals if you that's better for you.  Or perhaps you set both.

My fitness goals are running-related so I look at them in smaller chunks based on races that I'm training for.  Last year I set a goal to run a marathon so when it came time to train for that, that was my focus.  This year I have Boston in April and Detroit in October, plus many other races sprinkled in-between.  Although I love to run daily, having races on the schedule helps me get out there even on days when motivation might dwindle. If you're looking for a training plan a good place to start is with one of the Hal Higdon plans.  He also has plans for 5k, 10k, half marathon, and marathon.  Even if you aren't training for a race you might want to use one of these plans to help motivate you or give you some structure.  I print mine out, hang it on the refrigerator, and mark down the number of miles I actually run each day, if I race, cross train, etc.  I'm currently following a 16-week Boston training plan.

I also have two long-term goals for this year:

1. Run a faster 5K.
2. Run a 50K trail race.

How will I accomplish these goals?  

1. 5K - Speed work, plain and simple.  I will to devote one day a week to track workouts doing 1/4-mile repeats.  I generally don't run 5K races but I have one in February that I can hopefully use as a baseline (depending on weather).  I'll run a few more throughout the year and should see my times improve with training.  My current PR is 21:39.
2. 50K - I'm going to do Marquette Trail 50 Ultramarathon in mid-August so I'll have the summer to follow a training plan.  Because it's a trail race I'll be running slower than a marathon so the added miles aren't a huge concern but I will need to get in some good long runs.  Also because it's a trail race, I'll need to drive out to some of the metroparks for my long runs instead of what I'm used to for traditional marathon training.  I've done some trail races before (Flirt with Dirt, Back to the Beach) and spent a good amount of time on the trails at GLR, so I feel fairly confident that I'll be fine no matter how I put in the miles.     

Besides running I also have a goal of cooking one new meal a week.  I've been falling back on a lot of old stand-by's (the Big Salad, veggie stir-fries) and need to branch out a little more.  So my goal is to make ONE new meal a week.  Not necessarily something fancy but at least something different.

These are my goals for the year.  My S.M.A.R.T. health and fitness goals, if you will. (Sorry, I'm a teacher!  wink, wink)

What are your health and fitness goals for the new year?

Baby It's Cold Outside!

But that doesn't stop me from getting out there and running!  Even when temps drop into the single digits, the snow is falling, and the wind is blowing I still layer up and run outdoors.  Sure you could bore yourself to death on the treadmill or indoor track but, once you learn how to dress appropriately, you'll want to be out in the fresh air, too.  It wasn't until this winter that I finally felt I had all the proper gear. I used to come home from my runs in tears with numb body parts, unable to move my fingers to even untie my shoes.  That didn't make for an enjoyable run nor was it a great way to start my day.

Here are some tips and suggestions for cold weather running, along with some gear that works for me:

• 20 Degree Rule - Always remember to dress for temps that are 15-20 degrees warmer because you will heat up but take the windchill into account, as well.  That can make a huge difference especially if you're running when the sun isn't out to help warm you up.
• Layer on top - I find wearing something tight against my body, like a lined moisture-wicking top with thumbholes, helps keep me warmer.  If it's extra cold, sometimes I'll wear two shirts, but always a jacket over the top.  I have two different thicknesses of jackets, depending on how cold it is.  My favorite is this Avalanche one that I found at Marshall's for $15!

• Running tights - I used to wear whatever pants I had but this year I invested in running tights.  Go for some good lined ones for colder temps (below 20 degrees).  I highly recommend the Brooks Utopia running tights.  They keep me cozy warm even on the coldest days. These are by far my favorite addition to my winter running gear collection!
• Gloves - Keep those fingers warm!  I had the hardest time with gloves. Finally I started wearing a glove/mitten combo.  Mine are actually leather (gasp!) on the outside.  I know, I know.  Not vegan.  I've had them for years, however, and they do keep my hands incredibly warm. And because my hands are ice cold as I sit here typing, I think my other option is frostbite.  If you're interested, the mittens I use are similar to these.  You could also try a thinner base layer glove with a warmer glove or mitten over the top.
• Buff - A Buff is nice because you can wear it as a neck warmer (my choice) or pull it up over your mouth or face to keep the wind off on extra cold days.  Another option is a balaclava but I don't have one of those.
• Hat or ear warmer - I love my Athleta headband (seen in pic above).  I should probably move to a hat on colder days but as long as my ears are covered I'm usually good.
• Socks - You might want to double up on socks if it doesn't feel strange to run in two layers.  So far I've been ok with one layer.  In the winter I wear socks that are a little taller and go up over my tights, ensuring no ankle gap between my socks and tights.  This is not the time to show any skin!
• Yaktrax - If you're getting out and running in the snow and ice, you might want to consider something to give you some traction and help prevent slippage.  I have Yaktrax Pro.  I used mine for the first time last week and loved them!  I felt like a kid again running though the snow! Just be sure to use them on a good layer of snow or ice - not for use on cleared pavement.
• Reflective Clothing/Lights - Because there are fewer hours of daylight, be sure you're wearing as much reflective clothing as possible.  I have some Brooks Nightlife arm bands, a Nathan armband light (I wear it on my thigh), and a Brooks Nightlife jacket.  Plus any reflective strips on your running clothes help.  Be safe, be seen!  

These are the things that have worked for me.  Granted, we've been lucky to have somewhat mild winters lately here in Michigan without too much snow but they've been winters nonetheless.  

What is some of your favorite winter running gear?

Stuffed Sweet Dumpling Squash

I reached for an acorn squash the other day at the market as I usually do when I'm going to make this favorite fall recipe.  Sitting right next to the acorn, however, was a different kind of squash that caught my eye.  It was the shape of an acorn squash but the color of a delicata (my favorite!).  What could this be? I wondered. When I saw the name I knew I had to get it.  Sweet dumpling.  How cute is that?!? A sweet dumpling squash! And I hoped since it looked comparable to the delicata it would have a similar sweet taste, which it did.  yay!

You can make this recipe using any winter squash.  We've made it many times with acorn and it's turned out great.  If you do find a sweet dumpling or delicata, I recommend choosing that for it's sweet flavor.

Stuffed Sweet Dumpling Squash

(printable recipe)

Ingredients:

1 sweet dumpling squash

1/4 cup couscous

1/4 cup boiling water

1/2 tbsp. olive oil

1/2 Vidalia onion, finely chopped

1/2 green pepper, finely chopped

1/2 cup BOCA Meatless Ground Crumbles with Natural Ingredients

2 tbsp. dried cranberries

Directions:

1. Preheat the oven to 350 degrees F.  Cut the squash in half and remove seeds.  Place cut sides down in a baking dish.  Add enough water to cover the bottom of the pan. Bake uncovered for 30 minutes.  Turn cut sides up.  Bake, covered, for 20 to 25 minutes more or until tender.

2. While the squash is cooking, prepare the couscous by pouring the boiling water over the couscous.  Set aside while the water absorbs.  Chop the onion and pepper.  

3. When there is about 10 minutes left on the squash, preheat a large skillet over medium heat.  Add the olive oil; heat.  Add the onion and green pepper; sauté until softened and fragrant.

4. Add the BOCA crumbles and cook until heated, about 2-3 minutes.  If things start to stick add a little bit of water.  Add the couscous and stir to combine.  Heat through.  Add the cranberries at the end and stir.

5. Remove the squash from the pan and evenly divide the couscous mixture between halves.  Serve immediately.

Serves 2.