Tips to Run Easy!

Monday: 5m easy 9:25/pace

Tuesday: 3m easy 9:10/pace, 40 min strength (chest/legs)

For the last (let’s round up) two years, i’ve been injured on and off again and haven’t started a training season feeling 100%. I’ve tried to play “catch up” and rush right into marathon or half marathon training plans which have surprisingly worked in my favor, but mentally, it is tough going straight from injury to full on training mode. Anyone else feel this way?
Screen Shot 2015-01-04 at 1.25.55 PMI was entirely ready after the PR high from Indianapolis to jump into marathon training. But as soon as i starting training again, my body was quick to tell me to slow down.

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I finally combed over training logs from years ago up to last fall’s 1/2 training and i’m still running way too fast on easy days. I don’t think i ever ran over a 9:00/pace during my “easy” runs. Easy running should extremely easy.  I haven’t been able to run a 5 day week consistently because my legs were constantly fatigued from the last run. I also stopped heavily strength training my legs because I needed them to be fresh for the next run. My legs never felt fresh. Even though I should have caught that red flag, i just assumed constant leg fatigue was normal.

Now let me clarify: I wasn’t overtraining, I was still enjoying running, and the rest of my body felt great. I was just running a lot on tired legs and my paces were too similar despite the workout at hand. My easy runs were between 8:00-8:30s, my hard runs ranged from 7:15-8:00. Those paces are way too close. I have a hard time slowing down and i don’t know if it’s my ego or legs, but either way i need to stop it. So there. I said it out loud.

My name is Cori and I have running issues.

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and coffee issues.

Why am I saying these things to you all? Because I want to run longer, faster and be consistent on a 5 day/week training plan and make it to a 40 mile week without my body breaking down. The blog has always been a way for me to be honest with myself, other runners, friends and family about my life & training progress. Plus when I see my goals on paper (or computer) it’s a good reminder of the changes i’m making & why i’m making them.

Part of the beauty about running is this stuff—>the details! The small changes you make for big race results. I truly feel I have so much more to give on the race course. I’m excited to say that this build up has been very fun, comfortable and easy!

Here are a few tips for running a truly easy effort.

-Breathe through your nose. No joke, try to breathe in and out through your nose.

-Use a heart rate monitor or take your pulse.

-Can you sing? Can you carry a conversation with ease? Good, you’re doing it right.

-Listen to slow tunes or a podcast. (You know how I know you run easy? Cause you listen to Coldplay.)

-Run on the treadmill so you can control your pace.

-Go watchless or hide your pace splits. I keep my Garmin on, but I only allow myself to see the clock (actual time, not running time).

-When you finish running easy, you should feel like you could run another hour at that pace.

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My view lately. Just waiting for the snow to melt.

Last Week

Monday: 3hrs shoveling

Tuesday: 30 min stairs/leg (home workout), 2 hrs shoveling

Wednesday: 5.2m easy 8:42/pace

Thursday: 6m 2 x 2 tempo (1m warm up, 2 @ 7:30, 2 @ 7:24, 1 cool down)

Friday: Rest

Saturday: 9.1m easy, long progression (starting at 9:15, ending at 8:15)

Sunday: Rest

Total: 20.3

How much slower do you run on your easy days?

Do you ever re-read old training journals to help your current goals?


Tips for Beginners!

It’s the beginning of the year and goals are set! Tons of people will begin their trek toward running their first 5k, triathlon or marathon! Here are a few tips, for the freshest newbie runners!

Running equipment: There are so many tools marketed to runners it can get very overwhelming. Ignore all of them except a good pair of running shoes (you can get fitted at most local running stores) and a supportive sports bra (for the ladies) and a good pair of shorts or compression shorts (for the gentlemen). If you are just getting started you do not need tons of equipment. As you run longer distances, you may need a belt to carry items or water bottles etc, but don’t get too ahead of yourself at the beginning.

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Don’t worry about pace. Fast and slow is relative to each person. Don’t compare yourself to your best friend, the person on the next treadmill over or the Instagrammer who has run 30+ marathons. Seriously, do your own thing and run based on your effort. Which leads me to my next tips…

Build your endurance slowly. Do not try to run faster with each run or faster each week. Competitor.com recommends 8 weeks of walk/run base building and strength training for those who are brand new to the sport.  For 8 weeks you should be running at a comfortable speed and just getting your body used to time on your feet. This helps your bones, muscles, tendons & ligaments develop the strength you need to continue a high impact sport.

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Go gadget free. Ignorance is bliss! You have nothing to compare your times to right now, so enjoy it. Running can be extremely freeing, a way to unplug from the world, and a great way to enjoy some “me time”. When you go out for a run eyeball the time or keep a watch on you so you know how long you’re out for, but don’t sweat over the details! Fitness apps & sports watches give us a ton of information. A lot of which is not important when you’re building a running base.

Be your own cheerleader!  Use social media to get a few virtual high fives as you’re training for your race and when you complete your goals! It’s a fun way to receive support from others doing the same thing as you. Plus, you never know, you may make a few new friends.

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Before you head out the door please follow these rules!

  • Use your head and don’t run in places that are unsafe.
  • Be careful when you run at night or in the early hours of the morning. Bring a phone, wear a road id, and always let someone know where you are running and approximately when you’re returning or run with a partner.
  • You do not have the right of way when it comes to cars. Sure, you’re supposed to, but don’t ever assume. Ever.
  • Wear bright colors, make sure drivers see you (i always give a wave to be sure they’re allowing me to go first)
  • If you run out on roads with cars, don’t wear headphones and always run against traffic. If you are running rolling hills, you run with traffic.
  • Give other runners, bikers, mom/dad’s walking babies a smile, nod or a wave when you pass them. It’s polite and we (the running community) like runners to be friendly!

And remember!! If you run, you are a RUNNER. Not a jogger, slogger, sorta, part-time not really runner. You’re a freaking runner. Now put on some neon and go running!

Last Week’s Workouts

Monday: 30min legs (lots of deadlifts/squats/lunges)

Tuesday: 4.3m hill repeats

Wednesday: Rest

Thursday: 6m + 30 min core

Friday: 1500m row, 75 overhead KB swings 30lbs, 50 Bosu pushups, 100 KB pass under lunges 30lbs, 40 hanging leg raises

Saturday: 2.5m easy 9:25/pace

Sunday: 8m easy 8:43/pace

Total Miles:  20.8

Share a piece of advice for someone just starting to run!