Speaking of Goals

It is way too easy to let a month slip right on by.

Ugh. Apparently I strive for consistency in everything.

I went on vacation, found out that I have a little bio-mechanical issue that I am working on correcting, and started back up with running in true Jenn fashion: from 0 to the CRIM 10 miler in 1 day.

I know, but hey it is my style.

Upon returning from Florida, and after not have ran in about 2 months (since Welland) I ran a near-PR at the CRIM 10 miler on August 28th. That is not saying much, so please do not read too much into that. Basically my base fitness is that much better than 6 years ago, and my running from 6 years ago was not that great to begin with.


The following weekend I ran the Milford Labor Day 10k (HILLY!) and felt wonderful afterwards.

I am running on Thursdays with my running clube, Your Pace or Mine, and they have helped me find my happiness in running again. I feel that this club is the perfect fit for me and it opened my eyes to a huge array of runners with all different styles, personalities and goals, but with one big thing in common. They all rock.

I feel like I have known these people for ever. And some I have known for a while (Jo, Paul) while others I have just met. I work with one of the members and another one, Jenn, I met while training with TNT for the Bayshore marathon 7 years ago. Talk about full circle.

Today I ran a training 10 miler at Stoney (a literal full circle as this is where I would train when I was first cutting my running teeth) at a clip not that much slower than my race two weekends ago.

And here is how I am doing it: Galloway.

I used to be a complete non-believer in the Galloway Run-Walk-Run method. I was under the belief system that you were a runner if you ran. If you ran walk you were a walker who ran a bit. And more importantly, if you would jsut slow down you could run the whole way without walking and stopping and interrupting my run! SHEESH!

However... after hitting a low this year after the high of Welland, I took too much time off from training. That in itself would not be an issue, but I still had races to finish once I got out of the funk.

The good news is that I am now officially out of the funk. (YAY!)

So, upon realizing that I had a bio-mech issue which needed addressing and that I had races that I was already registered for and loved to run them, I decided to follow Galloway the rest of the year while I rebuild both endurance and my body.

The other reason I decided to give Galloway a try was because as a very recreational runner, I need to make this a lifestyle that I can live in for the rest of my life. If I overtrain or go crazy with running and triathlon - where is the joy in life?

My priorities are set: family/friends, work, school, and then my hobbies. I think that I got away from that in past years. I put running and triathlon ahead of all else. Time to recover.

Galloway allows that. I still find it hard taking walking breaks so early in a run or race because I am embarassed, but by the end of the race when I am passing people I realize that there is a reason that I am doing this and there is a reason it works.

The walk breaks allow two things: sustained endurance/speed and mental happiness.

In past years I would go the distance and if I had to start walking (which outside of 1 half marathon a handful of 5ks and 1 triathlon I have always had to walk at some point) I would feel defeated. I would feel as if I had failed as a runner. I felt weak. I felt fake. I wasn't a runner! I had to walk a few minutes in there. Phooey.

However, when you PLAN on taking walking breaks from the time the start gun goes off - suddenly the mental game has changed. You go from defeat to success. You go from failure to executing a plan. The walk breaks also offer a nice leg break so you can go longer and sustain a pace the entire time.


While I am slower than last year (which is all on me not the run walking), I am faster than most other years. That is with walking with purpose. So, for the rest of this year and for my marathon I will be following Galloway (outside of say a 5k or 10k if I feel particularly peppy).

I have tried Galloway for a while now (it got me through Welland) anf I have been able to complete longer distances happy and without the crappy feeling afterwards. This has helped me want to be consistent in my running and it has lead to me falling back in love with running.

Again.


I have to work on some stride and form issues as well, so the run-walk-run method allows me to evalute my gate and form and to break things down into sections on my run.

I feel a sub 2:30 half is going to happen this upcoming spring. I also feel that I can run a PR marathon happily and feeling wonderful afterwards.

Running is one thing, running and then feeling good enough to celebrate afterward is a completely different thing.



Honestly, these two things are truth: I want to run until the day that I die and I am not going to be winning any races any day soon. I am not defined by races and finishing times, I am however a better person physically and emotionally because of my running and triathlon. By loving the lifestyle I lead, I will be more consistent and consistency is very important in anything we do for the long haul.

For now, with Galloway I feel that I can achieve the ultimate - life balance.

We shall see how this goes, but so far so good!

Peace, Love, and Running my friends!


UPCOMING RACES:
Brooksie Way Half
Detroit Half
D-Town Run
Run Through Hell on Halloween
Turkey Trot 10k
Bayshore Marathon (2011!)

POSSIBLE RACES:
Romeo to Richmond Half
Woodstock Half

1 mile TT in da books

"I don't care how fast you run
Just tell me, baby, that when you're done
With your little marathon
You still got cab fare home
Cuz the finish line is a shifty thing
And what is life but reckoning
And, you know
You are still the song i sing
To myself
When i'm alone"

- Ani DiFranco, Reckoning
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This song came on my iPod Tuesday night while doing my 30 minute run. I love when you have your iPod on autofill and it picks songs so terribly perfect for the activity. What is funny is that every time I have my shuffle autofill, and haven't listened to it in a while, I sort of question if it is even my iPod.

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I completed my scheduled workout - 1 mile Time Trial (TT) plus 1 mile running. I completed the total workout in just over 34 minutes. It comprised of:

• 20 minutes warm up including 4 acceleration gliders (speedwork), an easy 800 (half mile) warm up jog, 5 minutes walking, 1 minute run 1 minute walk.
• 1 mile TT in 9:45
• 5 minute cool down with 1 acceleration glider, and a few minutes of walking with another 800m jog

I did my 1 mile time trial in 9:45. According to Galloway - that means that my half marathon ability as of today if I was trained for it would be 1.2 x 9:45 = 11:42 minute miles. This makes me happy because my goal is to run 11:30 minute miles at the CRIM!

Galloway also says that if you are an established half marathoner (and I think running 12 makes me established) that you can set a goal 20 seconds per mile faster than the equation and you should be able to train for that. That would get me 11:22. I think in 2 weeks when I re-do the TT I should be able to hit a 9:40 mile. That would be an awesome imporvement in speed. Now if I could just keep that up! :) I have my first real speedowrk session this Sunday - 2 x 800.

As much as I have wanted to increase my speed over the past few years I oddly enough have never really incorporated real speedwork - and my fatleks were anything but effort filled.

We live and learn... live and learn.

So we will see. Like I said I am dedicating a full month to the Galloway method - but I am still a little on the fence. Why am I so afraid to walk during the run? I think that it is part of my complex - something that I need to just get over. We will see if I can! If not then at least I gave it a full 4 weeks of my 15 training for the CRIM. In anything I will try to get to a point where I take a walk break every mile for a minute or so. I just need to play around with the ratios on longer runs to see what feels good.

Well off to bed!

Just wondering - Have you ever made love to a thug in the club with his sights on? 87 Jeans and a fresh pair of Nikes on?

Yeah, me either.

Tonight I had to ditch my brick workout (boo!) due to being at work until 6PM. That effectively left me with just enough time to grab a quick round of groceries, and get home to cook dinner for Mike. Chicken and corn in case you were wondering what delightful meal I came up with. For me - spinach (2 cups!) with some fat free cheese and some garlic Tabasco sauce. Yummy! I am just sayin'!

I had pretty much thrown the towel in on working out, when Mike asked me to go to the gym with him... at 9:30PM.

Twist my arm I am so there!

You see, I am not only training for triathlons, I am also training for a personal best season of medium course running events (half marathons and the CRIM 10 miler). The multisport workouts are keeping me engaged in all three (read: no burn out), and my fitness has improved overall. That is what I call a definite win-win!

I decided that since last year I got injured training for Detroit (shin splints from the devil himself), and since I got bored with training for the Chicago Distance Classic half marathon, that I would give the Galloway method a go.

Run longer, run stronger, run faster - all with walk breaks. Can this be true?

Tonight was a scheduled 30-45 minute run (I had time for 32 minutes) with a prescribed 3 minute run, 1 minute walk.

I don't know yet, but I am going to follow the plan through for at least 1 month. This way I can see if I am comfortable with the plan, and it gets me some long miles as well. My concern is just that I am stubborn. Taking walk breaks is not foreign to me - but taking PLANNED walk breaks is. :)

I have some questions - such as when the pace is calculated for my long runs, is that total pace for the mile or is that the running pace alone? My thought is that is the total pace, but we will see.

And since I am training for multisport short and mid-length courses (sprints and oly's) I have a few ground rules for myself:

• I will not run/walk my brick workouts
• I will not run/walk during a triathlon
• I will not run /walk during races shorter than a half marathon

I hope that I can maintain at least an 11:30 pace for my mid-course runs this year. My goal is a 2:30 half marathon, and a sub 2-hour CRIM. Hmmmm... I think with the added speedwork and tempo runs I can achieve this - injury free.

I will let you know how it goes. A thread on Phedippidations' list server went around asking about the Galloway method, and I have never seen so many responses (all positive) on a running program.

First things first - I need to get my head out of the thought pool that you need to run straight through all the time. I know that when I go back to the Marathon distance next year I will do it Galloway style. I just don't see me enjoying it without run walking.

I am enjoying running again (loving it!!!!!) and I want to keep this momentum going.

There is no shame in run/walking, and if it gets me across that finish line (first and foremost) with a smile on my face (and not one of just thanking God that I am done), and the desire to keep on going - then I have succeeded.

In the end - isn't that why we do this?

Remember - we need to embrace each and every step - run or walk - as this is what keeps us moving. :)

Keep on running!

})i({ Runnergirl

Mate Vana tea, please

This my friends is reward for a job well done. Mate Vana Tea from Teavana. AMAZING Mate tea, with bits of cocoa in it. The same amount of caffiene as in coffee, but with 1,000 times the taaste. (I dislike coffee)

So what job was well done you ask?

Oh just tonight's post-work workout, that is all. ;) I kicked tooshy a little. I stretched out, ran 2.5 miles on the dreadmill, stretched out some more then I did triceps and chest, with a little hip ab/adduction for good measure.

I attempted 3.1 miles on the dreadamill but came to a crossroads and I, I took the road more frequently travelled (by me) and that has made none the difference (in my performance). The treadmill I chose tonight had fans on it (for breezy feelings I assume), a nice virtual track so you can do speedwork, and it had a built in 5K run. PERFECT treadmill for my needs. I ran 1 mile and really pushed myself that last .25 mile. The I walked to lower my HR down (it was up there in the high 160's to mid 170's according to the machine) then after a quasi recovery buckled down and gave yet another one of my now famous pep talks to myself.

"Yo self. Listen up. Are you gonna let this darn dreadmill win? It boils down to this... you want to do 3 miles. You have to do 3 miles. You chose the treadmill to do them on... and you know it is purely mental. It is either you or the treadmill... no which is gonna win? "

Now how could I chose to let the treadmill win? Not-gonna-happen. So I put the towel over the readout and I attempted to finish the run. No speed just purely finish it. Well at 2.5 miles I called it quits at a draw. I did 1.5 more miles today than I have ever on the contraption of contempt... so I feel good.

It really is taking a lot to get over the mental monotany of the mill. I can easily go 3 outside... so why am I sucking so hard on that thing? I really want to conquor it. It is a challenge.

I have also come to the realization that lately I am not a morning peron. I am going to have to run after work. And if that means the mill... then so be it. As long as I still run my long distances outside, I will be happy.

I am thinking of going to a run/walk for this half. I have a tendency to peter out towards the end and run walk anyhow - but at a HUGELY depreciated pace. I start out in the 11's and finish with an average pace of 13-15 minute miles. So not good. I want consistency and even negative splits if possible. Because that feels so good!

Maybe the Galloway method will be good for me afterall. I know that I was going to try it for this last one, but I am still having a mental fight over that. I am all for run/walking. I do not think that it will make me less of a runner if I follow a proven method of training. It is just hard to go from running half marathons all the way through to going to a run/walk method.

I feel so conflicted. I know in the end it will be good for me, my pace, and my body... but somehow I just feel odd. Like I am not willing to push myself through the whole 13.1. However I am willing, but I am wanting to finish stronger. So this year, I am going to seriously give the walking breaks a try. I have a 7 miler this weekend scheduled, so I will give it my all and do the run/walk and see how it feels. I felt great last year doing it that way in training.

I will go all of September with run/walking and see how I do. If I can become consitant with my pace, then I will give it a whole-hearted go for Detroit.

Happy hump-day! Just think, only 3 days left until our long run!

})i({ Runner Girl

45 minute runs feel good....

Last night I ended up doing a 45 minute fun run. I wasn't going for any particular distance, but I think that I went about 3 miles. I am still disappointed a little, but then again, I know that I have slowed down since becoming less active... plus I am following the run-walk-run method at 2:1 intervals. The real test will be Sunday at Kensington Metropark when I run a 5 miler using the 2:1 ratio.

I felt really good out there. Strong. Happy. :) I know that I could have pushed it 3:1 but I decided to give this 2:1 ratio a shot through the 5-miler. This is a new philoophy to me... so I am trying my bet to emrace it fully.

I have plenty of time to get my pace back up to where I want it. I am not worried long term about it. I know that this time around I will enjoy it, so if that means I will become a slower runner, then albeit!

Today is a rest day, tomorrow my 5 miler and some early morning strength training.

On a weight loss note - I am down a total of 17lbs as of this AM! :) That is cause to celebrate right there people.

The rest of thi morning will be devoted to finding a new template for my blog. I love the one that I have now, but I am sort of bored with it. I want something a bit brighter... you know - like my personality! LMAO - ok... whatever. ;)

Keep on running everyone!
~RunnerGirl

My first run with Jeff Galloway

Last night was my first run with Jeff Galloway. Oh no, not the actual man but rather his program.

I opted for the 2 to 1 ratio, 2 minutes running 1 minute walking as his book says that this is the approriate ratio for my pace group. I just do not know. Has anyone out there used the Galloway method and like it?

I think that I will just have to fool around with ratios until I find one that works well for me. I have decided to keep the 2 to 1 for this weeks time runs as well as the long run Sunday. I guess I will keep you posted!

I hope that this will help me to finish a full marathon with a smile on my face for once! Then again, I have a year to get ready. lol... oh well. I am geeked to start my halfmarathon training soon. It has been way too long. WAY too long.

Keep on running! I know that I will.

RunnerGirl