The last week has been a great week. Started out kind of shaky, but I think I'm finding my stride. The long run was an easy 14 miler around the AT&T 1/2 marathon loop. I'm learning more and more about myself each week. The runs, especially the long ones, always start out tough for me. Donna runs faster at the front than I do, she is much more of a steady state runner than me. I struggle for the first 3-4 miles to hold her pace, usually around a 9:45 - 9:30. But something happens on that fifth mile, my body catches on. By mile six I am usually running at a very comfortable and chatty 9:20 pace.
The weather was hot and humid on Saturday, dripping wet by like mile 3. But there was some good cloud cover and it hung around for the whole run. By mile 10 we were down to a 9:10 pace and slowly dropped about a minute or two per mile until mile 12. At mile 12 we were running a 9:00 minute mile. Picked up the pace for a fast finished and finished mile 13 at 8:31 and mile 14 at 7:59. Felt great!
The next weeks are my build phase, 16, 18, & 20 miles!!! Getting the distance up is getting me pumped and excited. Hope the pace goes down as well as the build is going! Hope that your runs have been leaving you inspired and feeling refreshed!
Healthy Running,
Tracy
Tuesday, November 22, 2011
Thursday, November 17, 2011
Who Says Cookies Can't be Healthy and Tasty Too???
Yes, I know that I'm working on the speed thing, and that means maintaining a lean body, but it's the holidays, and you gotta have some fun with those holiday treats. Here is a fun and tasty pumpkin cookie recipe that I love to make.
Pumpkin Spice Cookies
Ingredients:
2 1/2 Cups unbleached & unbromated flour or light wheat flour
1 tsp baking powder
1 tsp baking soda
2 tsp ground cinnamon
1/2 tsp ground nutmeg
1/2 tsp round cloves
1/2 cup coconut oil (or butter, softened)
1 1/2 cups tubinado sugar
1 cup fresh pumpkin puree (canned ok too)
1 Tbs. finely ground flax seed + 3 Tbs. Water (ok to sub 1 egg)
1 tsp. Vanilla Extract
Directions:
Preheat oven to 350 degrees F
Combine flour, baking powder, baking soda, cinnamon, nutmeg, & cloves. Set aside.
In another bowl, cream together coconut oil and sugar.
Add pumpkin, flax and water (or whole egg), and vanilla to pumpkin mixture. Beat until creamy.
Add flour mixture 1/2 cup at a time.
Drop on cookie sheet by tablespoon; flatten slightly. Cook for 15 - 20 minutes.
Yummy tasty little treat. Great for the family too!!
Healthy Eating!
Tracy
Pumpkin Spice Cookies
Ingredients:
2 1/2 Cups unbleached & unbromated flour or light wheat flour
1 tsp baking powder
1 tsp baking soda
2 tsp ground cinnamon
1/2 tsp ground nutmeg
1/2 tsp round cloves
1/2 cup coconut oil (or butter, softened)
1 1/2 cups tubinado sugar
1 cup fresh pumpkin puree (canned ok too)
1 Tbs. finely ground flax seed + 3 Tbs. Water (ok to sub 1 egg)
1 tsp. Vanilla Extract
Directions:
Preheat oven to 350 degrees F
Combine flour, baking powder, baking soda, cinnamon, nutmeg, & cloves. Set aside.
In another bowl, cream together coconut oil and sugar.
Add pumpkin, flax and water (or whole egg), and vanilla to pumpkin mixture. Beat until creamy.
Add flour mixture 1/2 cup at a time.
Drop on cookie sheet by tablespoon; flatten slightly. Cook for 15 - 20 minutes.
Yummy tasty little treat. Great for the family too!!
Healthy Eating!
Tracy
Speed...It's manipulative!
There are two ways to get faster at running: The surefire way is to loose some weight, the second is speed workouts. Both of them require discipline and consistency. I'm fairly fit now, I have some extra insulation on my body, but honestly not a lot, when looking at weight-loss the most I could afford to lose and still stay healthy and strong would maybe be five pounds. That really isn't going to buy me too much speed, which means that I've got to do it the good old fashioned way, speed workouts on the track.
Thank goodness for Touch Cookies fitness and my running buddies, because I'm not sure I'm disciplined enough to do the speed workouts on my own. Last night was a speed workout on the track with the TC, and I still had to mentally talk myself through that. I really, really, really detest thee. However, this last month has really shown me how necessary and beneficial those workouts are. My tempo has been simply crazy. Ranging from 4 miles at 7:30 - 8:00 and 6 miles at 8:19 - 8:30. Way crazy and way all over the place. My steady state 6+ mile runs have been in the low 8's so why am I struggling to hold a sub 8 minute mile on these tempo runs?!
Needless to say, I was ancy going into last night's track workout. The workout was 2 mile repeats, 2 800s and 4 400s. Well, I don't like 400's so I decided to do 2 mile repeats and 4 800s. I did pretty well! My mile repeats were 7:01 and 7:02 and my 800s were 3:26,3:25, 3:25, 3:24 and my 400 was 1:38. I was pretty pleased with that! I needed some confidence that I could still move. I kept moving constantly too, briskly walking a 400 between each set, careful not to stop moving. I did notice that it was easier to keep my speed the same.
I had been questioning the benefit of the track workouts in favor of long tempo runs, but now I'm convinced I need both to keep my legs fast and to build that running strength. You just don't use that much power in the tempo runs, so not going to be working or building up those fast twitch muscles. I'm going to be hitting that track workout religiously between now and February.
I do have to say, I need to qualify for Boston and get there, because I think I'd just like to go back to the simple fun of running to run, and no speed workout or time goal to shoot for.....I think I've finally reached that maturity enough that it will be okay to be beaten by my running pals.....AFTER I qualify that is....Although, I do like the benefits of the way my body feels after those track workouts....Hmmm, maybe I do like these track workouts more than I realize.....
Thank goodness for Touch Cookies fitness and my running buddies, because I'm not sure I'm disciplined enough to do the speed workouts on my own. Last night was a speed workout on the track with the TC, and I still had to mentally talk myself through that. I really, really, really detest thee. However, this last month has really shown me how necessary and beneficial those workouts are. My tempo has been simply crazy. Ranging from 4 miles at 7:30 - 8:00 and 6 miles at 8:19 - 8:30. Way crazy and way all over the place. My steady state 6+ mile runs have been in the low 8's so why am I struggling to hold a sub 8 minute mile on these tempo runs?!
Needless to say, I was ancy going into last night's track workout. The workout was 2 mile repeats, 2 800s and 4 400s. Well, I don't like 400's so I decided to do 2 mile repeats and 4 800s. I did pretty well! My mile repeats were 7:01 and 7:02 and my 800s were 3:26,3:25, 3:25, 3:24 and my 400 was 1:38. I was pretty pleased with that! I needed some confidence that I could still move. I kept moving constantly too, briskly walking a 400 between each set, careful not to stop moving. I did notice that it was easier to keep my speed the same.
I had been questioning the benefit of the track workouts in favor of long tempo runs, but now I'm convinced I need both to keep my legs fast and to build that running strength. You just don't use that much power in the tempo runs, so not going to be working or building up those fast twitch muscles. I'm going to be hitting that track workout religiously between now and February.
I do have to say, I need to qualify for Boston and get there, because I think I'd just like to go back to the simple fun of running to run, and no speed workout or time goal to shoot for.....I think I've finally reached that maturity enough that it will be okay to be beaten by my running pals.....AFTER I qualify that is....Although, I do like the benefits of the way my body feels after those track workouts....Hmmm, maybe I do like these track workouts more than I realize.....
That's What it's all About
Wow, been crazy. Running has been going....meaning that I've been hitting the pavement. My tempo runs have been all over the place and I've been tired. Leftover stress perhaps? That is what I'm counting on.
Everyone has had a word of advice for me lately. I've been talked to about the benefits of run walking and doing run intervals at a fast pace. I hear their points and see where they are coming from. There are many benefits to run-walking: less stress on the body, helps to prevent fatigue, interval training, running at a faster pace during the intervals. But I also see a downside to it: I haven't been doing it, it is a new training regime for me, the race is less than 3 months out, and it's a big gamble to try to switch up your training routine when the race is that close. The downsides are that I'm not planning on just running a marathon, I plan on racing the marathon. I need to build up stamina and endurance over the long distance. I'm not confident that run-walking the long runs is going to fully prepare me to run 26.2 miles at an 8:30 - 8:20 pace.
Then there is the good old fashioned long the slow run distance. I've done it, it works, when I've managed to stay injury free. I'm used to it, and there is security in knowing that it has worked. I'm injury prone, run/walking or plain running, I'm injury prone. All that I can do is strengthen my weaker parts and workout safely and diligently and have FAITH that my precautions will get me to the finish line.
Everyone has had advice for me this week, some solicited, and some not. I've listened intently and researched all the advice from these people, and truly taken it to heart. I have to say though, all this advice has been a bit of an overload, and further shook my shaky confidence. But one person, said to me, it doesn't matter if you run/walk or if you do the long slow run, you just have to pick a training path and have FAITH in that training path, and most importantly have FAITH in yourself and you will meet your goals. Racing a marathon is about 40% training, 10% weather conditions, and 60% mental. If you don't have that FAITH then you are going to loose that mental battle.
Talk about bringing it back to center for me, and thanks for reminding me what my greatest asset is, my FAITH. Faith in my Lord, faith in myself, and faith that you put in the sweat and tears, you'll come away successful.
I'm sticking to my Long Slow Run for this one, it's what I've been doing, and I have FAITH, that I chose the right path for this event. Besides, the run is only 40% of the battle.....Right?
Everyone has had a word of advice for me lately. I've been talked to about the benefits of run walking and doing run intervals at a fast pace. I hear their points and see where they are coming from. There are many benefits to run-walking: less stress on the body, helps to prevent fatigue, interval training, running at a faster pace during the intervals. But I also see a downside to it: I haven't been doing it, it is a new training regime for me, the race is less than 3 months out, and it's a big gamble to try to switch up your training routine when the race is that close. The downsides are that I'm not planning on just running a marathon, I plan on racing the marathon. I need to build up stamina and endurance over the long distance. I'm not confident that run-walking the long runs is going to fully prepare me to run 26.2 miles at an 8:30 - 8:20 pace.
Then there is the good old fashioned long the slow run distance. I've done it, it works, when I've managed to stay injury free. I'm used to it, and there is security in knowing that it has worked. I'm injury prone, run/walking or plain running, I'm injury prone. All that I can do is strengthen my weaker parts and workout safely and diligently and have FAITH that my precautions will get me to the finish line.
Everyone has had advice for me this week, some solicited, and some not. I've listened intently and researched all the advice from these people, and truly taken it to heart. I have to say though, all this advice has been a bit of an overload, and further shook my shaky confidence. But one person, said to me, it doesn't matter if you run/walk or if you do the long slow run, you just have to pick a training path and have FAITH in that training path, and most importantly have FAITH in yourself and you will meet your goals. Racing a marathon is about 40% training, 10% weather conditions, and 60% mental. If you don't have that FAITH then you are going to loose that mental battle.
Talk about bringing it back to center for me, and thanks for reminding me what my greatest asset is, my FAITH. Faith in my Lord, faith in myself, and faith that you put in the sweat and tears, you'll come away successful.
I'm sticking to my Long Slow Run for this one, it's what I've been doing, and I have FAITH, that I chose the right path for this event. Besides, the run is only 40% of the battle.....Right?
Wednesday, November 9, 2011
Experimentation
Saturday was my long run day. I had been sick this week from the stress of the last month, and just dog tired! I really wasn't looking forward to it, and glad to have a training partner to run with. Then at 10:00 I got the text, "I'm sick, not going to make it." Re-group.
It was cold and I was tired, so I slept in. I got up at 7:00 and made it out the door by 8:30, I was feeling pretty confident until I ran that first mile. I could feel my shoulders aching, and I knew I was tired. I checked my pace and my pace was fine, but a little fast. I tried to slow it down a bit, but the pace crept back down to a 9:10. My goal pace for my long runs is a 9:38 plus or minus a few seconds. This is my problem, when I run by myself on the long runs I tend to run a bit fast. My run last weekend for 14 miles was a 9:06 and my pace for this run was starting out at a 9:10 and I didn't seem to be able to keep my pace around a 9:30.
Because I was alone and tired, and I didn't want to fight the mental struggle of my pace for 12 miles, I decided to take my coaches advice and experiment with the run/walk interval to see if it helped my tired body and mind.
It was cold and I was tired, so I slept in. I got up at 7:00 and made it out the door by 8:30, I was feeling pretty confident until I ran that first mile. I could feel my shoulders aching, and I knew I was tired. I checked my pace and my pace was fine, but a little fast. I tried to slow it down a bit, but the pace crept back down to a 9:10. My goal pace for my long runs is a 9:38 plus or minus a few seconds. This is my problem, when I run by myself on the long runs I tend to run a bit fast. My run last weekend for 14 miles was a 9:06 and my pace for this run was starting out at a 9:10 and I didn't seem to be able to keep my pace around a 9:30.
Because I was alone and tired, and I didn't want to fight the mental struggle of my pace for 12 miles, I decided to take my coaches advice and experiment with the run/walk interval to see if it helped my tired body and mind.
Here is what I found out: the interval thing..no go for me. I run too fast on the runs, and my overall pace was not that far off from my run had I just ran. I ran 9:10 pace with my run intervals pretty regularly at 7:55. A few 8's and two 8:30's. However I can now see the benefit of adding some Fartleks in addition to the tempo runs on longer distances to train my body to run fast. I didn't see the benefit before. So over the next weeks as my Monday distance jumps up in the 10 mile range I may do a few Fartleks until I think I'm ready to run 10 miles at tempo.
Number two: I can not be trusted to do the long runs solo...I run too fast.
Happy Running to you!
Tracy
Friday, November 4, 2011
Tempo Run?
Yesterday was my first tempo run since returning to Austin on Tuesday night. It was pathetic!! I ran 7 miles and 5 miles at tempo. I don't know if it was the awful wind or just my dog tired body, but the tempo run was not easy and it was not fast. Very frustrating after running so well in California.
My overall pace for the entire run was 8:43. My tempo intervals were all over the place. They were 8:33, 8:23, 8:15, 8:45 and 7:59. What gives?! I'm blaming it on the wind, hills, and poor nutritional intake of the last week. I'm telling you my tempo runs are starting to give me a bit of anxiety. Last year I was running very steady tempos at paces between 7:30 and 7:11; a far cry from these 8:40's I've been running. What gives?
One thing I do know, is that when my pace is on and steady, I can typically hold it for awhile. I think my tempo runs have just been bad timing. I'm going to toss this run from my memory bank and hold onto the awesome runs I had in California. All of those runs were at a steady 8:36 pace over 10, 7, 6 and 5 miles. My long 14 mile run, which was very comfortable pace was 9:06; a little faster than I realized, kind of shocked since I was solo on that run.
Oh well, we'll see how it goes. This week I am focusing on my nutritional training and strength training. I'll go back and look at the runs in two weeks.
Tracy
My overall pace for the entire run was 8:43. My tempo intervals were all over the place. They were 8:33, 8:23, 8:15, 8:45 and 7:59. What gives?! I'm blaming it on the wind, hills, and poor nutritional intake of the last week. I'm telling you my tempo runs are starting to give me a bit of anxiety. Last year I was running very steady tempos at paces between 7:30 and 7:11; a far cry from these 8:40's I've been running. What gives?
One thing I do know, is that when my pace is on and steady, I can typically hold it for awhile. I think my tempo runs have just been bad timing. I'm going to toss this run from my memory bank and hold onto the awesome runs I had in California. All of those runs were at a steady 8:36 pace over 10, 7, 6 and 5 miles. My long 14 mile run, which was very comfortable pace was 9:06; a little faster than I realized, kind of shocked since I was solo on that run.
Oh well, we'll see how it goes. This week I am focusing on my nutritional training and strength training. I'll go back and look at the runs in two weeks.
Tracy
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