Run Sydney Run

"The first person you have to inspire every day is yourself. Running will do that."

Fri, 01 Jun 2012 01:06:35 -0400

“The first person you have to inspire every day is yourself. Running will do that.”

- Marc Parent, Runner’s World columnist

Awesome

Thu, 31 May 2012 20:06:18 -0400

If you’ve been following me awhile, you’ve learned that I overuse the word awesome. I love it.

Today at the gym? Someone told me I was awesome! How great was that? I really needed it after the race of badness on Monday. The girlwomanrunner then told me that she was a triathlete (and made up for her (in her opinion) slow running with the biking and swimming) and that I should try it. So tempting. I love to swim. I love to run. I don’t love to bike. But yes, awesome. :)

I then went to Dick’s to buy another UnderArmor top like this one. I proceeded to another pair of mesh shorts and a pair of adidas compression shorts. Then to Lowe’s where I bought a new thermostat (and installed it). Go me!

Hey what tracker are you using to log your miles? I like the format of the month by month tracker!

Thu, 31 May 2012 19:39:00 -0400

I use Runkeeper! It’s super easy to use. When it’s not hot as Hades outside, I use the GPS feature and in the summer I just log my miles into the website. The best thing? It’s totally free and interacts with tons of other applications and websites (like Fitocracy and apparently that zombie runner app). You can download the app for both Android and Apple products. (I sound like a commercial, but it really is that great!)

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Thu, 31 May 2012 18:23:35 -0400

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Thu, 31 May 2012 18:22:39 -0400

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Thu, 31 May 2012 13:30:51 -0400

Lunch! (Taken with instagram)

Thu, 31 May 2012 13:28:43 -0400

Lunch! (Taken with instagram)

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Thu, 31 May 2012 12:22:14 -0400

How to Run a Tempo Workout

Thu, 31 May 2012 11:28:00 -0400

Can you please explain what a tempo run is in a simple way? How can someone calculate a tempo pace? Thanks a lot. —Marco

You’re speaking my language, Marco! One, because you shouldn’t need to an advanced degree to figure out your tempo workout. And two, pace is not necessarily the optimal way to run a tempo workout.

What is a tempo run? Simply put, a tempo run is like an Oreo cookie—with the cookie part the warmup and cool-down (easy-paced running) and the filling (good stuff) running at a comfortably hard effort for a sustained period of time.

What is the purpose of a tempo run? The goal is to run at a sustained effort to raise your red line, the pace at which you switch from burning mostly fat to precious stores of glycogen. This red line is also referred to as the anaerobic threshold. When you raise your red line, you are able to run faster while using fat as a primary fuel source (you could run for days on fat) while preserving glycogen stores. Some runners also use a tempo workout to run at a consistent pace to learn how to run at a specific pace (race pace, for example).

A traditional tempo workout includes a 10 to 15 minute warmup, 20 to 30 minutes at tempo effort, and a 10 to 15 minute cool-down. There are a variety of tempo workouts, some longer and some shorter, but they all focus on running around your red line.

How do you know where your red line is? Gone are the days of estimating your tempo pace by a past race time, personal record, estimated finish time, height, weight, number of Facebook friends…That, my friends, is a little like predicting next month’s weather. Think about it—what does a race performance in the future have to do with the status of your red line now? A race you did three months ago in 50 degree weather has little to do with running a tempo in 80 degree heat. Read my lips: It is not about pace. It’s about your body, your effort level and the moment. Pace is the outcome of the tempo workout, not the target.

Your tempo pace at the beginning of the season will likely be slower than at the end due to fitness improvements. It will also vary in weather elements, fatigue levels, cycle status, and more. For instance, a tempo workout done heading into a 10 to 15 mph headwind will be different pace-wise than one with no wind or a tailwind. The goal is to find your red line and hold it there. That takes practice, patience, and mindfulness.

How do you find your red line? This is so easy it will make you smile. Although it may seem like finding a needle in a haystack, it will become quite clear where your red line is with some practice. One way to find it is to plan a run on predictably flat terrain and then…

Warm up walking easy three minutes and begin to tune into your breath and watching your pace.
Pick up the walking pace for two more minutes, again tuning into your breath.
Recite the words to the Pledge of Allegiance out loud paying close attention to your breath and how easily you are able to speak the words.
Increase the speed to a very easy run (very easy) for two minutes and recite the Pledge again at the end of this set.
If you can recite it easily—continue to progress the speed very gradually and repeat for two minutes at that speed reciting the Pledge of Allegiance at the end of each set.
When you reach the point at which you can no longer say the words out loud easily—you are at, near, or close to your red line. This is also the point many describe as comfortably hard and an effort where you can hear your breathing but you’re not gasping for air.
Once found, make note of your pace, heart rate, and, most importantly, how it feels.

The key is in understanding what it feels like and learning to run at that effort rather than a pace. When you do that, you will run a perfect tempo workout every time, because you are self-regulating for every condition (heat, wind, stress, fatigue, improved fitness, et cetera). If you continue to train by one pace, you become good at running at that pace, but you’re not necessarily training to raise your red line. Make sense? The bonus is, it teaches you how to pace yourself without a watch and make the most of every workout.

How do I run a tempo workout?

Start with a walking warmup of 3-5 minutes gradually increasing your breath and heart rate.
Run at an easy effort for 10-15 minutes to continue to warm up. This should be at an effort where you can talk easily (or recite the Pledge).
Run twenty minutes at tempo effort—at a point at which you can no longer talk easily but you’re not gasping for air. Hold it there and be mindful of your pace and other variables on the day.
If you are new to this and overwhelmed by the thought of running at this effort level for a full 20 minutes, break it into shorter segments and add 1-2 minutes of walking in between. For instance, running 10 minutes twice with 2-3 minutes in between or for four times at 5 minutes with 1-2 walking or easy jogging minutes in between.
Finish with 10 minutes of easy running and a 3-minute walking cool-down and you’re done!
Keep track of the variables (weather, fatigue, energy, stress, date) as well as your pace and how you felt. Running at the right effort will not only allow you to improve faster, you’ll be motivated to train consistently!

This DIY Threshold Assessment is a modified version from the book Be a Better Runner by Sally Edwards and Carl Foster. If you’re more scientifically inclined, you can track your heart rate along with pace or schedule a VO2 Max test where they’ll find it for you.

New devices are coming out all the time that help you to find your training zones versus relying on inaccurate formulas and calculations. One that I’m working with currently is PEAR Sports, where a coach (like me, or Matt Fitzgerald) guides you via audio to find your zones and through a variety of running workouts. It tracks heart rate, cadence, and more, and we guide you in knowing when you’re in or out of zone based on your body in the moment.

[Disclosure: I am affiliated with and a professional coach with PEAR Sports.]

Happy Trails.

Coach Jenny—Co-Author, Marathoning for Mortals and Running for Mortals

Video?

Thu, 31 May 2012 11:18:16 -0400

My race from Monday took video of you crossing the finish line. I can’t decide if that’s awesome or creepy.

[ cloud overview ][ get your own cloud ]This is a Tumblr Cloud I...

Thu, 31 May 2012 11:04:18 -0400

[ cloud overview ]
[ get your own cloud ]

This is a Tumblr Cloud I generated from my blog posts between Nov 2011 and May 2012 containing my top 89 used words.

My year so far; not bad if I do say so myself! I’m 41...

Thu, 31 May 2012 10:47:48 -0400

My year so far; not bad if I do say so myself! I’m 41 miles from hitting my goal of 150 miles in April, May, June. Pretty darn sure I’ll make it! (I already would have if Runkeeper counted elliptical miles as miles run!)

Summer Break Weigh In: Day One

Thu, 31 May 2012 09:32:34 -0400

159.4

Honestly, not as bad as I thought! Graduation, planning days, and retirees mean for some not so great eating!

Tomorrow, tomorrow

Thu, 31 May 2012 00:03:56 -0400

It’s my first day of summer!!! Woohoo! My goals for the summer: 1) eat healthy, 2) go to the gym almost every day, and 3) don’t become a sloth (or any other slovenly creature).

Tomorrow I’ll start my daily weigh ins. Am I looking forward to this? I think not. However, it may be the only thing keeping me in line over the break!

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Wed, 30 May 2012 12:18:24 -0400

3 Ways to Refresh Your Treadmill Workout Don't Get Stuck in a Treadmill Rut -- By Holly Little, Certified Personal Trainer

Wed, 30 May 2012 06:55:00 -0400

Is there anything more boring than the treadmill? After endless hours staring at the same wall, anyone would start to wonder if that’s all there is to exercise. But it doesn’t have to be that way. By shaking it up and loading your workout with variety, you can rediscover the fun of a good treadmill workout.

The first thing to remember is that any workout is and can be what you make it. The opportunity to go all out or to barely break a sweat is completely up to you. With that being said, even though the treadmill might be an uneventful and boring thought to most, you have the ability to make it fun and challenging. The following are several tips on how to create your own workout.

1) Change up the pace
If you always walk at the same speed for the same amount of time, your body will get used to the routine and you might not see the long-term effects that you desire. Keep in mind that the body responds to changes in pace and sparks your metabolism accordingly. You can begin by trying a pyramid scheme. For example: walk at 3.2 mph for 1 minute then pick it up to 3.5 mph for 1 minute, then go to 3.3 mph for 2 minutes and then 3.6 mph for 2 minutes, etc. You can continue up the pyramid until you reach a point where the speed is at a level where you cannot hold it for the time period and then go back down. Before you know it, you will be walking faster and the time will have flown by.

2) Change the incline
With the same thinking that was behind the change in pace, you can do the same with the incline. Shock the body a little bit and do some hill repeats. Your body will respond positively and you will gain some cardiovascular strength in the meantime.

3) Engage in another activity while on the treadmill
If you see an opportunity to spark a conversation with the person next to you, go ahead – talk your time away. There have been many studies that show the positive effects of having a training partner. You might also find some benefits to reading or watching television. Just be sure that you are safe and don’t lose too much focus on the task at hand.

These are just a few tips that can help transform the monotony of working out on a treadmill into a very rewarding experience all around. Now get out there and keep on walking!

healthiie: I love this woman.

Tue, 29 May 2012 21:16:29 -0400

healthiie:

I love this woman.

"That’s the thing about running: your greatest runs are rarely measured by racing success. They..."

Tue, 29 May 2012 17:24:07 -0400

“That’s the thing about running: your greatest runs are rarely measured by racing success. They are moments in time when running allows you to see how wonderful your life is.”

- Kara Goucher

chibird: The present may look dim, but the future is bright~...

Mon, 28 May 2012 21:45:12 -0400

chibird:

The present may look dim, but the future is bright~ Keep going! -waves pom poms- > u <

Huh.

Mon, 28 May 2012 21:06:02 -0400

Don’t know what to say.

Apparently a guy at a race saw me and liked me. Then figured out who I was. Found a friend of his that’s friends with someone I used to work with and asked me about him. I’m not sure how I feel about this. I don’t date. I’m terrible at it. What to do, what to do…