CFE |

02/05/2015
by She's Going the Distance 5 Comments

Turn It Up To 11!!

Wednesday: Rest

Thursday: 20 min running drills, 8 miles (intervals- 8 x 800s), 30 min core

The last time I did 200s on the treadmill I went to 11mph– ELEVEN! That’s a 5:27 pace! When I think of running at that pace, i get really excited, cause I have a TON of room to grow as a runner. When I think of elites running that pace for the entire duration of a marathon, it makes me feel not-so-cool. But at the same time, running’s not my job sooooo… i do what i can. 🙂

from Monday’s run outside. sooo pretty 🙂

Lisa @ Running out of Wine had a really great post today about letting go of obsessive tendencies to count miles (similar to how people count calories.) And it made me think of the transition from continually building mileage to train for long distance races to basically sticking around the same weekly mileage (about 25 for me) and focusing more on increasing speed at a short distance. Training has been so different and it’s hard to turn off the yearning to add miles each week.

There are days when a speed workout ends at 5 or 6 miles. The distance runner in me always says, “just do one more cool down mile–add to your weekly mileage total!” Usually i’d give into that, but right now i’ve been asking myself if the several extra miles a week are worth risking injury, helping with my 5k time goal, or taking extra time from my post recovery. Instead of the “extra mile” i’ve been focusing more on warming up, cooling down and foam rolling.

Make sure you ask yourself what that extra mile or two or 3 is adding to your training. Always listen to your body and quit if you are feeling pain.

Not gonna lie: Today I wanted to quit. 8 x 800s are so hard to run (800s are 1/2 mile). By the time 800 interval #5 came and went I wanted to end it at 6. However, just like when you strength train, the last few reps are going to be hard. If you don’t do the hard reps your muscles and body won’t change. Something came over me when I realized this and I ran the last 800s faster than the first half.

1 mile warm up @ 9:05/pace (in between each interval i jogged .25 mile @ 10:00/pace, last 2 intervals I walked for 30 seconds, then jogged)

3 x 800s @ 6:33/pace

3 x 800s @ 6:22/pace

2 x 800s @ 6:18/pace

1.5 mile cool down @ 9:15/pace- total miles 8.

This was me before the torture of the 800s. ughhhh.. my pony tail never looks that cute. Only before bed or before a workout. Am I right ladies? Dudes, you’ll never know what it’s like to plan out your workouts around your hair.. it blows. Like the dryer you have to use after the shower

InstaRun

Tell me about your workout from today!

How much time do you put aside for the foam rolling and recovery?

01/14/2015
by She's Going the Distance 4 Comments

Change Is…

Monday: Rest

Tuesday: 20min running drills, 5 miles speed work 12 X 200s, 10 min core

Wednesday: 40min shoulders, 3m easy 9:15/pace (did 1 mile in zero drop shoes–slowly incorporating foot/ankle drills as well as minimalist running), 1500m rowing

We are 14 days into the new year I’m sure all the cleanses, detoxes, smoothie, clean eating, run until your feet fall off, spend every waking hour at the gym are all being kept right? Well if the goals you’re keeping are already slipping by the hour, make sure you question “why” you set the goal and “how” you plan to adjust to see that goal till the end. Another good idea is to write down WHY you want to change and put that list everywhere. Fridge, bathroom mirror, dashboard–every place you need the motivation and reminder to keep doing something positive for you.

Me and fellow CPT Adrienne @ the gym. Work life is pretty awesome.

Yesterday was the first real day doing a CFE (crossfit endurance) running workout. I dove right into the strength workouts and am getting used to a higher intensity style of training, but I haven’t touched the running workouts. Because.. let’s face it, change is hard.

Changing the normal 4-5 days of running mostly easy miles, a speed day and a long run– to running less but upping intensity in almost every workout is going to be a hard. 5k training is totally different than marathon training and CFE training is different than traditional running plans. In order for me to try and see if this training works, i can’t half ass it or do just pieces of it. I need to give it 100% and trust that these guys know what they’re talking about and put these workouts together for a reason. The reason might just make me a better runner, and I can’t get better without changing.

Yesterday was also the first day of the 8 week CFE 5k training. Unbreakable Runner comes with 3 levels (beginner, intermediate & elite) for the 5k, 10k, 1/2, Full and Ultra marathons. (did anyone see that it made Competitor’s list of running books you should be reading??)

I’m following the elite program since my base is built up & I’m used to working out 2x/day. (Most of the elite workouts include strength and running in the same day) Yesterday morning I was so nervous about the workout: 12 X 200s. Terrified actually. I’m a distance runner. Not a sprinter. 200s??? I didn’t even know how long 200s were…it’s about .13 miles fyi! Before I ran I spent 20 minutes warming up and doing CFE drills and then it was treadmill time!

The verdict? I went out too conservatively with my paces, but in all fairness, i’ve never sprinted faster than 5:58, and that happened once. In between each interval the workout called for 1:30 recovery. I walked for a minute then jogged for about 30 seconds leading into the sprint.

1 mile warm up @ 9:00/pace

5 x 200 @ 6:00/pace

5 x 200 @ 5:52/pace

2 x 200 @ 5:45/pace

1 mile cool down @ 9:00/pace

To be honest, I was nervous. Doing new things is scary, even if it’s just running faster.

What are your workout resolutions for the year, and are you on track?

What is big change are you working on?

12/18/2014
by She's Going the Distance 11 Comments

Shoppin’ For My-se-elf…

Mon: 5 Rounds: 500m row, 8 body weight dips, AMRAP* TRX triceps extension, 15 each side lateral wall ball slams.

Tues: 4m easy 8:20/pace, AMRAP TRX chestflys/pushups

Wed: 4m easy (but hard because of the wind) 7:34/pace, 15 min running drills/ 5min bare foot running

Thurs: Rest

* AMRAP= As many reps as possible

How is it Thursday already! I’ve been meaning to blog but shopping for myself got in the way. Also, i’ve been meaning to Christmas shop for other people, but shopping for myself got in the way. Seems like I end up buying gifts like this— one for you, one for me hehee, I can’t help myself! Some of the Cyber Monday deals were way too awesome to pass up!

I bought a 4-pack (but shoulda bought more packs) of Nuun, my favorite training drink of choice–Also, got the email that I’m now a Nuunbassador for their company. Congrats to all the other bloggers out that are now part of the Nuun family :).

I’ve wanted to try Pro Compression tights for the longest time and with a discount code and free shipping, they now have a fine home on my rear end. Speaking of, they have a high waist band which is nice so you don’t get the muffin top and they’re nice and thick–no undie lines or anything else showing through!

Then I got ~~one~~ two new pairs of shoes. I needed to replace my favorite New Balance Minimus with a new pair for work. And I also wanted to give New Balance a go with a pair of running shoes.

4mm left, zero drop right

The running shoes I bought are Minimus WR10GY. They are still a 4mm drop (what i’m used to), just a lot less shoe than normal. I’m starting to incorporate barefoot running & lots of new running drills into a weekly routine so it seems only natural to get a shoe with less cushion. I’ve been walking/standing/strength training in zero drop shoes all year and I can’t tell you enough how different (in a good way) it feels to lift or squat in shoes where your heel is level with your forefoot. And bonus: my form has improved.

Seeing these positive changes is making me want to run in zero drop. I used to have arch pain constantly–I thought my high arches needed more cushion. Turns out I needed less, a lot less. The New Balance Minimus have literally zeroed out any foot pain i’ve had standing in shoes all day.

and they’re so pretty too!

I’ve also noticed after barefoot drills my right plantar fascia gets tight and I have to work it out a good deal for it to feel better. This could have been a much worse problem had I not tried barefoot running. <—But Cori, what if barefoot running is making your fascia tight, why don’t you just stop—> Because, made-up-person-i’m-blog-talking-to, my tight fascia probably has been a problem that was hidden with well cushioned shoes that absorb and hide high impact shock. All issues I’ve had have been on my right side (ankle, shin, soleus, & hip). Could the root of all these problems be caused by tight connective tissue along the bottom of my foot? Perhaps. I’m hoping that incorporating running drills and changing training plans will lead me to working out kinks & getting into a healthy racing year and one step closer to becoming an Unbreakable Runner.

Also, just as important as these running discoveries: Snicker Doodle Muddy Buddies. They are at Target right now. Buy them, buy them now.

Just be sure to buy them with friends to share with. There are 11 servings in this bag. I ate the entire thing in 2 sittings. Eeek.

How’s your week going?

Barefoot drills? Thoughts? Any discoveries?

12/09/2014
by She's Going the Distance 16 Comments

Unbreakable Runner

Monday: 4.1m interval (pace ranged from 8:15-6:50), 20min legs/shoulders/abs

Tuesday: 5m easy 8:10/pace, CFE (Crossfit Endurance) 5 Rounds- 500m row, 20 burpees, 20 sit-ups

I bought a new band for my Garmin. The lime green color was looking really dirty after 2 years of sweating in it. So I bought the band for the newer models. The forerunner 15 straps fit the forerunner10 (in size Small for women!), so I had a lot more options 🙂 I’m sure all of you are just as fascinated as I was. haha

To work on better running mechanics and start a new approach to training this year (i’m already in 2015-so “this year” means the new year), I’ve been reading Unbreakable Runner. This is a CrossFit Endurance training program (not the body building side of CrossFit) which will supposedly help with running mechanics, fixing and preventing those lingering injuries due to muscle imbalances and instead of race “peaking” only a couple times a year, this program says it will keep you at 95% all year long on a lower mileage program. Which means you can race more often, run less miles, and recover faster.

My favorite aspect of this book is that it isn’t trying to disregard the high mileage traditional running plans (which every single runner follows or has followed). It’s actually offering an alternative for those runners that get injured often and those who want to run for a lifetime.

Understandably this sounds too good to be true. I’m only 50 pages and a few CFE workouts in and I’m already a believer. I’ve never been able to run more than 40 mile weeks without getting injured so to put this even further to the test, I will be following their 5k and half marathon plans once I choose races. And lucky for you, i’ll probably be talking non-stop about this program 🙂 2015 I’m coming for ya!

After my workout:

After 100 burpees, 100 sit-ups, 2500m row & 5 mile run

After a shower & food:

Last Week

Monday: Rest

Tuesday: 10m – 3 X 8:30, 3 X 8:20, 3 X 8:00 & cool down 8:45

Wednesday: 20 core

Thursday: 4m easy 7:54/pace

Friday: CFE 25min arms/abs (3 rounds 5 pull ups, 10 pushups, 15 sit-ups)

Saturday: 3.1m Fun 5k, untimed

Sunday: Rest

Total Miles: 17.1

Have you read Unbreakable Runner?

Are you using a different running plan that doesn’t involve high mileage running?