Running Questions part 2

Hi, I received a few more good running questions!  For part 1, see here.

 First, Tami from Journey of a Runner  asked: do you have any good track workouts?

I found a couple for you Tami!

First, I recommend the All American Rejects Speed Workout, I do it on the rooftop track at the gym a lot.  My favorite part is when they say:

“Kick butts, lean forward as you drive your heels into your butt, it looks really awesome, strong quads right here.” 

Here are two workouts from my TNT training, we used the reservoir, so the track would be fine!:

Speed:

• 1^st Round: Run easy 1.5 miles-effort around 6.
• 2^ndRound: Run 1.5 miles, 15-20 seconds faster than first round
• 3^rd Round: Run 1.5 miles, 15-20 seconds faster than your second round (30-40 faster than first)
• 4^th Round: Easy 1 mile cool down

Fartlek Speed run:

• Warm-up 5-6 minutes
• Run .5 miles HARD, recover .5 miles
•  Run .75 miles HARD, recover .5 miles
• Run .5 miles HARD, recover .75 miles
• Run .75 miles HARD, recover .5 miles
• Cooldown 8 mins 

Finally a couple from the book, Run Less, Run Faster:

• Warm up 10-15 minutes–easy jogging followed by four 100 meter strides, stay comfortable and watch form, accelerate for 80 meters until you approach 90% of full speed then decelerate for last 20 meters.  Follow this with 100 meters of each: high knees and kick butts. (it looks really awesome)
• 6X 800 meters with 90 seconds recovery between each interval.  Try to keep each of the speed intervals very similar in time.
• cool down 15 minutes

Workout 2:

• warm up as above
• 5 x 1000 meters (2.5 times around standard track) with 400 meters recovery walk/jog between each interval.
• cool down

Margaret , who is training for a half, asked if I had any training tips.

Let’s see, last year I did a post with general “get started with running tips” in my so  you want to be a runner posts 1 and 2.

Some of the advice from those posts definitely applies to training, but for more training focused ideas, here are a few things that have worked for me:

• Concentrate and time, then distance, then speed.  The time on your feet is what is going to prepare you to get across the finish line.  Even if your longest training run is a few miles shorter than the race,  if you have prepared by doing long runs at a comfortable pace, your body will be equipped for the extra distance.  This is because in training 8 miles may take you an hour and a half, but in a race you will be running faster and it  may only take you an hour and a half to run 9.5 miles, the excitement will carry your through the last .5 easily. Next get used to distance, it will become a lot less scary.  I remember when 5 miles was TERRIFYING, but a gradual increase of 1 mile (and occasionally 2 miles) per week, and suddenly 18 was surprisingly simple. Note: you have to build the base, there is no safe way to get around it, take it a mile at a time.  One you have distance down, then you can concentrate on speed.
• A note on speed training, this is something I am working on doing more of, so for now I suggest saving it for one  or two shorter runs a week.  Pick a distance that you feel comfortable pushing beyond your comfort zone, but not so long that if you go too hard you will die half way through (5 miles of less).  Most runners suggest a tempo run and an interval run each week.
• Don’t give up your other favorite forms of exercise.  I know if I only ran, I would resent it and get bored.  I try to fit in spinning, core fusion, the elliptical and anything else I feel like doing to stay motivated and keep running “fresh.”
• Try joining a local running group, enroll in a training course or just finding a friend to run with.  While I am practically engaged to my ipod, nothing makes the miles slide by unnoticed like a good chatter. I have one friend that I would love to have podcasts of, she can just tell story after story, it’s great!
• Mix it up with coached runs.  I like to download them from itunes Nike Sport Music–click music and it is on the left hand sidebar.  I haven’t been disappointed any of  my purchases, yet and they really get me through longer runs or boredom! I mean when kara Goucher is cheering you on, you can’t feel good about bailing early.
• Don’t be afraid to spend a little money.  I am kind of cheap.  When I started, I was convinced running was the ultimate no frills sport, so I didn’t want to buy anything.  However, adding a little tech or at least proper running shorts to your daily jaunt can make a huge difference in your running or at least your cute factor–and come on we often overlook how the cute factor puts spring in our step.  Some of my much debated, but very helpful purchases include: race ready shorts, shot blocks, nike running jacket, hat and gloves, fuel belt, hind ventilated running tank, and hopefully, my brand new garmin. Oh and NEVER EVER skimp on SNEAKERS. I am not yelling, just passionate about it
• Sign up for races to prepare yourself for crowds, how your body will need to be fueled, your racing pace, and drinking on the run!  The first four separate occasions I tried drinking while running, I ended up with water going up and out my nose, in my eyes or just all over me…anywhere but down the hatch!  Definitely practice this skill! When you master it, you will feel like a runner! Plus, you won’t have to stop and walk during the race.
• Pump the tunes and refresh your playlist often.  I just added quite a few to my own ipod today, most of them were from my sister Kristen’s suggestiosn yesterday, how did I live without Kanye’s new work out plan or little of your time by Maroon 5 for so long?  I also added Don’t Trust Me by 3OH!3, Knock You Down by Keri Hilson and We Made You by Eminem.
• Mentally prepare ahead of time. I think positive self-talk is critical to a good long run or race. Days before a particularly daunting run/race, I literally talk to myself about how great it is going to be and go over my coach’s advice to get in the right mental running place.  This might not be necessary for everyone, but it truly helps me stay positive and trample any mind negativity during a run/race. My first running blog, the little runner that could, reflects this.  I still occassionally say to myself, i think i can, i know I can, i knew i could when times get tough.
• Get Psyched! For me this is reading, blogs like Chandra’s and Meghann’s, books on running, magazines on running, and when available, movies on running, such as Spirit of the Marathon.  If there is a local marathon nearby, definitely go watch, cheer, and get amped.

Hope that helps!  Good luck with the half!!!