Blog of Pelerin

Tempo (and Speed) Tuesday

2012-01-26T13:16:00.001-05:00

Tuesday brought nice weather, and a crew to work out with. For a January day, us runners can't ask for any better weather.

I met Tim, Dave, Chris and Doc for a workout and off we went. My goal was to get in a good effort, see where I was and make sure I didn't get hurt.

Workout:
2.5 warm up
24 minute tempo (4.25 miles)
4 x 200 w/ 200 jog
2+ mile cool down
10 miles on the day

The tempo went really well! About 2.5 weeks ago I wrote about a few workouts where I could barely run 18 minutes of "threshold" with breaks and then Tuesday I run 24 minutes at a faster pace with no rest. Boom! I'm not putting any major stock into Tuesday's workout, but it definitely suggests that I'm getting in better shape.

As of the new year, I've averaged 7.5 miles every time I've run and totaled more than 165 miles. Considering how hurt I was just a few months ago, I'm excited to be where I am.

Getting My Tail In Shape

2012-01-17T20:25:00.001-05:00

I am taking full advantage of this great weather, some solid motivation and an upcoming race goal.

I'm excited that I was able to do a 14 mile run on Saturday at Wissahickon in Philadelphia. I started with a 6 mile warm up and even mid-run I was still up in the air as to what I was actually going to do. I decided on 2 x 2 mile w/ an 800 jog in between the 2 milers.

Goal: 6 up, 2 x 2 mile @ 6 min pace w/ 800 run, 4 down

Actual: 6 up, 6:03, 6:14 (12:17), 800, 5:47, 5:57 (11:44), 4 mile cool down

It's good to know that barely two weeks ago I was running 6 x 3 minutes at 6 minute pace and now I'm running 2 x 12 minutes at that same pace.

If training continues to progress this way, I'll be all set for my upcoming race!

*Enjoy the replay of the US Marathon (below)!!

Week in Review

2012-01-08T14:16:00.001-05:00

50 Miles
2 workouts
1 core session
1 weight room session

What an up and down week, especially weather-wise! We had 2 days of below freezing temps, 1 day of a light snow, and then 2 days of 55+ weather! Talk about global warming and messing with us outdoorsy runners!

Monday I did a workout with very little expectations - except to see where I was and not get overly happy or overly down if possible.

The results were satisfying. Since my goal race is on the road, I'm attempting to do my workouts on the black top too. With Garmin 405 in toe, I head out on a warm up and get right into 6 x 3 minutes at what I'd loosely call "threshold". In all honesty, I have no idea what my current threshold is, but my plan was to get to comfortably hard and see what distance was traveled. Simple enough.

I was actually surprised at how I felt and more importantly, how I felt after the workout. For me, I can muscle through a tough workout, but if it leaves me on my arse for 2 days, then it's worthless. So there I go, 1 workout done, and still feeling good.

***
On to Saturday. 50 degrees and climbing. Set out with Tim and Ty to warm up and then get in 6 x 4 minutes at my "threshold" effort. Same pace, same recovery as Monday, just 6 extra minutes of "work" this time. Again, felt pretty solid. The last 1.5 intervals were probably a little above that threshold level, but nothing that was uncomfortable or going to set me back any.

All in all, solid week. Happy to have these under my belt. It'll be time to slowly increase the distance and pace of my runs and hope that I can be fit enough to run a few races.

6 x 3 min @ T

6 x 4 min @ T

A Brand New Partnership

2012-01-06T14:00:00.000-05:00

I have a new favorite singer/songwriter who also happens to be a runner too! Sorry Pat Dunn, you're my old favorite!

Her name is Kina Grannis and she's been a runner for quite some time. She's finally hitting it big (in the music biz) and just so happens, she's also running a half marathon. Her team reached out to me and asked for some help - and so began the Run Team Kina/TrainWithMarc partnership.

Her goals are three folded: "1) make a difference in the world and 2) make a difference in ourselves. Oh, and then there's 3) raise $50,000 to fund a research grant in our name." She also wants her followers to join in on the Half-Marathon training that she's going to be doing! Her website is amazing - it has so much information about her, her music, and her running endeavors and goals.

As you'll see on her website http://www.runteamkina.com/ that the other coaches and I are all on her website, ready to dispense great information to all of her inspired runners. It's so cool that she's asked me to be a part of this awesome experience and I'm totally looking forward to working with Kina and her team! If you're looking for me and the other coaches specifically, be sure to head to the "coaches" page.

Be sure to check out her website and also mine - go TrainWithMarc!

Going Big Time

2011-12-31T11:00:00.002-05:00

Hi all,

Hope the holidays are treating you kindly. I know that everyone has New Year's Resolutions coming out, so I think it's apropos to share my endeavors with you!

I've started a coaching business where I help runners of all abilities get stronger, faster and smarter about the sport of distance running.

If you have any aspirations of learning more about the sport, getting faster at whatever distance you choose, or are just looking for some directions with getting in shape...then you need to try trainwithmarc.com.

I offer personalized training plans for any race distance and any running ability. Be sure to check out my site and hopefully, I'll get a chance to help some of you reach your distance running goals. And as always, refer all of your running friends to trainwithmarc for their customized plan.

Marc

New Plan

2011-12-27T22:37:00.000-05:00

Training is progressing nicely. I'm taking it slow - possibly too slow, but we'll see. At this point, I'd rather be healthy and behind in training, than hurt and not running at all. 4th highest month in 2011 - only running 143 miles for the month (pathetic) with 4 days to go.
I have friends who run more in 8 days than I have in this month. If that's not some perspective on training, then I don't know what is. But everyone has a starting point. I have lofty goals, so I can only go up from here!

Tomorrow I'm heading to Wissahickon in Philly to run. Thinking about some sort of "up beat" run. Faster than basic run pace, slower than a tempo. Just wanting to see where I am and how I feel.

Any thoughts on just-coming-back workouts that won't break me down, but will allow me to get in some idea of where I am?

The Happiest of Holidays

2011-12-25T14:38:00.001-05:00

Wanting to wish everyone a Merry Christmas and a happy New Year. Training is going better than expected and that, for me, is amazing.

I've decided to be smart this year. Smart for me, means not pressing or forcing through runs when I feel beat up or hurting. Taking an extra easy day will go a long way for me.

So with that, I've logged my biggest month since March. Crazy to think, but with all the issues I had this summer, I'm happy to just be back running.

Enjoy your holiday breaks and happy running!

Made To Be Broken

2011-12-18T17:04:00.000-05:00

Training has been going much better lately! Got in an 11 mile run today - at 6:43 pace - and even though I'm a bit sore right now, I finished it.

In other news, my training website is up and running! I'm really excited to have this under my belt now and hopefully potential runners - and my friends - will spread the word about the great service that I provide. You can find my site here: www.trainwithmarc.com.

I was just reading some track news and found out that my only meet record was just broken. My senior year in HS I ran a mile at the Bishop Loughlin Games right after Foot Locker Nationals. I ran 4:15.2 and apparently, the record has stood....until yesterday. The newest Foot Locker Champ - Edward Cheserek - ran a 4:09 and broke my time. Happy for him and hope he has a tremendous HS and collegiate career.

It's Getting Real

2011-12-08T19:02:00.002-05:00

I've been back running and so far, everything is feeling good. I'll always have my hiccups and bumps in the road, but that's the case with anything worth achieving.

My latest and greatest endeavor has been my online coaching. I'm proud to announce that my website is now up and running! Visit trainwithmarc.com and make sure you tell all of your running friends!

When the Going Gets Tough...

2011-12-05T21:37:00.000-05:00

As you might have seen or heard, I'm getting back into the training. I hit 35 miles last week - I know - but it's a start. And as long as I can stay healthy *knock on wood* and I figure out how to mix coaching online with coaching sprinters and hurdlers, and add in working and then running, then I'll be fine.

It's a pretty long equation, but it's something that I'm used to. And where there's a will, there's a way. It's either jump on board or get out of the way!

Until next time!

"That's the Spot!"

2011-12-01T18:41:00.000-05:00

I'm doing everything that I can think of to get back to a healthy runner. This week was no different. I took the great advice of my girlfriend and visited a physiotherapist/chiropractor. Boy did I need that visit!
I saw a doc by the name of Shane McCann - he's a local guy right in Westmont, NJ (Haddons area, Westmont Train Station). I told him my issues, as I have many. He addressed them one by one and gave me potential reasons for why my back, hamstrings, and calves are all messed up.

It's crazy how one visit can make me feel confident that I can run and I can run pain-free. I'm pumped, but yet taking it one day at a time. No promises, no guarantees!

In case you find yourself in need of an excellent chiro/physio guy here's his website: www.southjerseysportschiropractic.com

Back At It - For Now

2011-11-29T08:22:00.000-05:00

It looks like things for me are turning for the better. I've put my foot down and told my body it will not break down any more. I'm gonig to be persistent in taking care of myself and I'm not taking "no" for an answer!

I'm in a great place right now, and so of course, I'm positive and have good spirits about training again and "getting back into it", but at the very same time, I'm overly cautious and am taking things one day at a time. With my body and my running health lately, nothing can be taken for granted.
I've pinned down 2 major races that I want to run this year. I'm going to hold off on discussing them just quite yet in case something else comes about. But as for now, expect some insight into my training and racing thoughts...sort of a stream of consciousness, if you will.

Also, I'm very close to launching my training website. Stay tuned for that and hopefully you'll visit the site and spread the word.

Giving Thanks

2011-11-24T09:01:00.000-05:00

It's hard to write about workouts when I don't do any! However, this post is all about giving thanks. I've got every reason in the world to be thankful for running and this year isn't any different. I'm blessed to have the talents to run (when healthy) and what the sport has brought to me.

From friends and family; college and beyond. I can't be more thankful.

Make sure you appreciate everything running brings you - the good and the bad!

Happy Thanksgiving all!

One At A Time

2011-11-14T18:41:00.000-05:00

True story: I've been laying low on the blog front. But out from the computer, I've been slowly logging mileage. One foot in front of the other. One slow mile after another slow mile. I'm getting there. And I'm not getting excited or pumped about each run. I'm just building. One step at a time.

I told myself that if I have any interest in staying healthy, all of my runs would have to be slow and no run should be longer than 5 miles. In reality, that wasn't that hard to do. 5 months of no running will leave anyone really slow and terribly out of shape.

But my plan in doing this was to not get carried away. If I can contain myself and just do a bit at a time, after a few weeks or even months, I'd find myself healthy, happy and on the road to being fit.

That's the plan. Now you know.

NYC State of Mind

2011-10-31T17:28:00.001-04:00

The New York City Marathon is coming up this week and no, I'm not running in it (as if that was even an option!!)

I do, however, have a very big interest in watching it. Yes, I will be there, so if anyone is going to be around either Saturday afternoon or Sunday, reach out to me!

On top of Bobby running it, I have 6 TrainWithMarc clients running it! This is the first test of my coaching stint to see if I can really coach people online. I've already had lots of success coaching people to other marathon PR's, but this is the big stage and there are a lot of clients running this one race. If this race goes well for my clients, I'm hoping I get some good word of mouth from them on their own respective blogs **ahem ahem**!!!

So as the week comes to a close, I'm doing the tweaking and tinkering to make sure that everyone is happy, healthy and ready to rock on race day.

I'm really excited to shack up in NYC the night before the race and then get some free inspiration from watching the race unfold.

If you've got a bib #, I want to know it so I can text-follow you!

Road ID

2011-10-25T10:04:00.001-04:00

Hey Everyone,

I just ordered one of the best products ever. It's called a Road ID - perhaps you've heard of it. If you haven't, go to their website and check it out. Road ID is a great product that could save your life someday.

When I ordered, they gave me a coupon that I could pass along to my friends. Here's the coupon number:

Coupon Number: ThanksMarc9193663

The coupon is good for $1 off any Road ID order placed by 11/25/2011. To order, simply go to RoadID.com or click the link below:

http://www.RoadID.com/?CID=ThanksMarc9193663

If you prefer, you can call them at 800-345-6335.

You can thank me later!

Marc

TrainWithMarc - Online Distance Running Coach

2011-10-18T14:21:00.002-04:00

As the Fall comes to a close and fall marathons come and go, you should be looking to sign up for a future race – maybe a spring marathon or a few 5k and 10k’s. While spending money on race registrations, you should also consider getting your very own personal, private running coach.

As your coach, I will provide weekly workouts; running and strength workouts. I can be your sounding board for any questions or issues you may have.

If you are unsure about a run, a workout, or you have a scheduling conflict: you can reach out to me. If you are ready for more mileage (or need less mileage), I’m there for you.

I currently work with athletes from all across the country (even internationally) and work with runners with all different abilities, backgrounds and goals. If you’re looking for some special attention that a generic training program cannot provide, I am your coach.

For more information about me, you can visit my coaching page or you’re more than welcome to reach out to some of my great clients, Theodora or Ashley who have found that working with me has already seen significant PR’s in multiple race distances en route to their NYC Marathon experience.

Delay, Delay, Delay

2011-10-13T17:54:00.002-04:00

Totally MIA. I half apologize, half don't.

My back's been acting up tons since it went and I just can't seem to shake the pain. Once I figure it out, I'll be back running.

Until then, stay tuned for some non-Marc related running.

God speed everyone!

What The...

2011-09-29T18:17:00.000-04:00

I went to bed severely disappointed that the Braves didn't make it to the playoffs. I was out with friends watching all of the games - everything was "normal". I went home a little later than a normal school night because we didn't have school the next day. All is well, right? Nope.

I woke up this morning and couldn't move. Not the I'm-really-sore can't move, but the I-can't-move kind of couldn't move.

No idea what's wrong, but my back seized up some time in the night and now I'm pretty much resigned to the floor - doing nothing.

It hurt so bad that by noon I had to call the doctor...3 hours later, 1 doctors visit, 1 x-ray and 3 prescriptions later, I'm still in a ton of pain and I have no answers. So needless to say, all of that running that I was doing...yeah, not happening.

I'm hoping that the meds kick in and by the morning I'll at least be able to go to work. But that'll mean no running in the mean time. If it's not one thing, it's another.

Let The Good Times Roll

2011-09-27T09:37:00.002-04:00

It's hard to feel good about your running when you're always tired, right? As a new teacher, I've found it increasingly hard to feel rested and recovered. It's an adjustment period that I thought I would have been able to make easier. But teaching is hard - and to think that I'm only a para-professional is hard to swallow. I never have any work to bring home; so when going to school actually becomes teaching, I'm going to be a world of trouble! I find it hard to imagine how busy I would be if I took the classes that I was supposed to take on top of everything I'm doing.

Even though it sounds like I'm going through a rough period, I'm actually quite happy about everything that's going on right now. My running is increasing weekly - 35, 48, ??. That's always a good sign. I feel good even though I feel exhausted. I'll either figure it out or break down. I'm really hoping for figuring it out!

This sounds like a pity party, but it's actually quite the opposite. It's amazing how much fun teaching is. Life as a teacher is hard, but it certainly has its benefits. As long as I have my health and my family, not much else matters anyway!

Happy trails everyone!

A Long Time Coming

2011-09-20T08:14:00.000-04:00

This title is apropos for two reasons. First off, it's been over a year since the CHS varsity team has come in first place in a meet. It's shocking to think that it's been that long - but it has. It's not anyone's fault, of course. We've faced some really tough competition. But this year, we all believe we have a different team; the obvious is that we graduated 4 top 7 runners last year. But the chemistry of this team is a lot different. We're a lot younger and we're very inexperienced. But the boys have put in a tremendous amount of work this summer. They're finally seeing those long runs and the tempo runs pay off. As a coach, I can't be any more proud.

On another front, it's been a super long time since I've run as many days in a row as I currently am. I got in 35 miles last week - 2nd biggest week behind camp. And this week I'm looking for just a bit more. It's been hard work getting and staying motivated. I had to keep telling myself '1 day at a time'. That doesn't always cut it though when you take 5 months off. But I'm back. And watching our team win on Saturday and then watching Curtis absolutely roll at the Philly Half, and watching friends and competitors fly on that Philly course has gotten me juiced up.

I'm antsy!

I'm ready!

Work has cooled off a bit. I've found my rhythm; I've found what works and what doesn't now. I'm pumped and if all goes well, I'll be racing by the end of the fall. From where I was 5 months ago, I can't complain.

So here goes!

Great job everyone who raced this weekend. Thanks for getting me inspired to get out the door and put in some miles! All the Philly locals, the Haddonfield Running Co team, the Cherokee runners, and the TrainWithMarc Clients!!

My Guest Post - Orignially From Losingweightinthecity.com

2011-09-13T19:57:00.001-04:00

I was asked to answer questions that were posed through a client of mine. She's a great gal and works her tail off. She has a great blog: http://losingweightinthecity.com and asked me to help her answer some of her reader's questions....so here they are! (You can find the original article here.)

My Running Coach Answers Your Questions

This time around the marathon rodeo, I’m working with a running coach, Marc to help me meet my goals. I get lots of running questions, and I’m no expert, so I opened up my blog to questions from you and passed them along to him.

Hi everyone! Welcome to my guest post on Theodora’s blog. Theodora collected questions for me to answer and I happily obliged!

My name is Marc and I blog at two places: run-marc-run.blogspot.com and at runnyknows.tumblr.com. Currently, I’m a professional runner for the Brooks Haddonfield Running Co. team. When I’m not training and teaching (at my alma mater), I’m a high school track and cross country coach, and I coach distance runners online. If you have any questions about anything I wrote about, have more questions for me or if you’re interested in having me coach you, you can email me at trainwithmarc@gmail.com. To find out more about my online coaching, please check out http://run-marc-run.blogspot.com/p/online-distance-running-coaching.html

Let the questions begin!! (Ed note: did anyone else think Hunger Games and “let the games begin” when you read that? Or just me?)

Aubrie asked “Why do most marathon training programs only include a 20 mile long run…why not run a full 26 miles before the race?”

Most marathon programs only offer 20 mile long runs because anything over that distance is “over-kill”. The body can only withstand so many efforts or bouts of such long distances before it starts to break down. The marathon distance itself is very long and attempting to do training runs at that distance is not logical or good for the body. I understand the need to be prepared for the distance, but there’s a fine line between being prepared and being injured or fatigued from doing too much in one go. There’s a reason why many runners only run 1-2 marathons a year – because the distance takes so much from the body.

Also, the really long runs – more than 18-20 – tends to take too long to recover from. So if you’re only running a moderate amount of miles in the week, you are sacrificing the rest of the week’s mileage for the mileage in one run. It’s almost better to spread the long run out over 2 days and still be able to run during the week.
Typically the long run should be no more than 25-30% of your weekly total. When it becomes much more than that, it makes it increasingly hard for you to do the other work necessary to run a marathon well.

Margaret asked about cross training and its benefits. She also wanted to know what she can do to avoid over training on the “running side” of training for the marathon. Is it possible for her to equate a hard tennis game with a certain amount of running mileage?

Having a coach is a great way to oversee your training and to make sure you aren’t going overboard, as you said you did in your last marathon build up. Doing non-running activities is a great way to build cardiovascular strength, but keep in mind, you’re running a marathon…and to be at your best for the marathon, you have to run. If you feel you are unable to get in the appropriate mileage that the marathon requires, I would suggest dropping down to a half marathon – it’s significantly less stressful on the body and you can still train at a really high level and get just as much satisfaction from the half as you can from the full.

If you build your mileage slowly and smartly, and take rest as seriously as your running, you should be fine. I don’t think it’s completely necessary for you to be doubling and tripling to “get everything in”. If you plan in advance, I think you can eliminate most of the extra workouts you’re doing. I do believe, however, that swimming, biking, using the elliptical, etc., is a great way to supplement your running. This is where having a coach can greatly help create and maintain a schedule that works for you.

As far as what can I say a 50 minute tennis match is worth in running miles? My rule of thumb is this: If you’re a 10 minute/mile runner, then every 10 minutes of cross training (swimming, hard biking, elliptical, vigorous hiking, etc.) is worth 1 “running mile”. I keep track of my running miles and my cross training mileage differently. I note that I ran 30 miles this week + I cross trained for 10 miles.

Kimra asked about the 10% rule and whether it is a myth or reality. They also asked about why training plans included speed work. Is it a myth, is it reality?

Both. Think of it like this: Is it smart to go from 50 miles to 100 miles in back to back weeks? No. The 10% rule is good in this regard. Build slowly, let the body adapt to the new training and then build again.

What about this one? 10 miles one week, 11 miles the next? You’ll never build your mileage to anything substantial or worthwhile if you use the 10% rule. This is where I believe there is flaws in that rule.

If you’re an experienced runner – running for years or have higher mileage – I think you can be a little more liberal with your week to week mileage. If you’re new or injury proned, I think you have to build more slowly. It’s really about what you can handle and how much time you can devote to the non-running portions of your life – eating well, sleeping enough, icing, stretching, massaging, etc.

Speed work:
I think you’re using the word too generally. Speed work, in your sense, is anything faster than regular run pace. However, there are plenty of paces between all-out (sprinting for 400 meters) and basic running that are very beneficial to completing any race distance.
Threshold runs and tempo runs are, in your definition, speed work because they are faster than basic running. However, they aren’t all-out by any stretch of the imagination. Tempo runs are steady state runs – where you’re running “comfortably hard” for a set distance. The pace is usually a pace in which you can hold for 1 hour. Threshold runs are slightly faster (10 – 15 seconds per mile faster) because you are taking short breaks in between each effort.

An example of a tempo run would be this: 2 mile warm up, 4 miles at tempo pace, 2 mile cool down.

An example of a threshold workout would be this: 2 mile warm up, 8 x 800 meters at threshold pace w/ a set recovery after each effort, 2 mile cool down.

(Take note that I didn’t give specific times because every person’s threshold and tempo paces are different. I wouldn’t want Person X to do Person Y’s threshold pace because there is a very high likelihood that it’s not threshold for Person X.)

Unless you use a heart rate monitor or use a Jack Daniel’s VDOT calculator, then I would avoid using a generic workout (with times provided) you find online/in a magazine. No two people have the same threshold and doing someone else’s workout will force you to run much higher or lower than threshold and you’ll either be working way too hard, or not hard enough.

Morgan asked about training plans and if I use one plan for everyone or if I tweak it to fit for everyone.

I look at a few factors, including: training history, commitment level, injury proneness, and the level of their goals. The more favorable all of these factors are, the more work we can do and the more fun I have being creative. I like a challenge as much as another person, but when someone can run a lot, has lots of time to commit, doesn’t get injured often and wants to be really good – that’s when coaching is really fun.

I created a general plan – for example, Sunday long runs, Tuesday and Friday workouts. Monday, Wednesday, Thursday and Saturday are easy days. The first weeks are about building mileage, and then you start adding in workouts. That’s the general plan that I use, then it varies for each individual. No two people I coach have the exact same plan. With that being said though, some people do the same workout or have a similar looking week, but overall everyone has a similar general “plan”, but not the same workouts within the plan.

Think of it this way: everyone who makes chicken noodle soup, uses most of the same ingredients, but it’s up to the chef (coach) to add in his special ingredients that make up the soup what it is at the end. They might add more chicken (threshold workouts) or broth (basic runs) or vegetables (mileage)…

Katherine asked about icing and its benefits. (Ed note: I am a recent convert to ice baths, and I can’t say enough good things about the benefits of them.)

Icing is definitely necessary. Running is as much recovering from runs as it is from actually running. Icing helps remove inflammation from muscles, tendons and ligaments. The faster you can recover from a workout, the sooner you can do the next workout, which eventually turns into doing more work, and the more work you can do, the faster you’ll be.

Jordan asked about how to “read” a workout and what a particular workout would entail (“Dist: 4 mi, inc warm; 2 x 1600 in 8:54 w/ 800 jogs; cool”).

Your particular workout should be translated like this:
Do a 1 mile warm up; stop. Then do 1 mile (1600m) in 8:54. Take 800 jog. Do a mile in 8:54. Take 800 jog. Stop. Do a 1 mile cool down.

Hopefully you are doing a workout that is designed for you and not a generic workout you found online somewhere. Don’t do workouts that aren’t geared specifically for you – you may be working out much harder than you need to, and when you do this you are more susceptible to injuries, fatigue and burnout. You should find a coach or a program that takes your desires and needs into consideration and works with you as an individual.

Erica asked about coming back from injury and trying to run a marathon.

I would say if you were fully healthy and was training (even sporadically) that it would be less than ideal to run a marathon in 100 days. That being said, it’s still possible, you might just not get what you’re looking for as far as ease or even completion time. Being hurt now, I’m not sure it’s in your best interest to try and force a marathon and the training you need to do to finish (well). As a coach, I would suggest a 10k or a half marathon for this cycle. It’s good to get out of marathon shuffle at least once a year anyway, and since this is a less than ideal time frame to train for a marathon, it may come at the right time to work on your speed.

Ultimately, it’s up to you whether you want to run the full or not. But doing a shorter race this fall will spice up your training, put less stress on your body coming off an injury and you’ll be able to recover from the actual race and be able to put in the necessary work for a spring marathon. Best of luck!

Elizabeth asked about strength training and if her current workouts (yoga, hot yoga and Pilates) are enough.

If you’re doing all of that cross training and yoga, my suggestion would be to stick with it. I’m a huge believer in doing what you find fun, enjoyable and more importantly, what works for you. Not to mention, during yoga, you’re getting in a hard strength training already. I might supplement your current yoga routine with a 20 minute session of core exercises (a week) and maybe 2x a week do 30 push ups, crunches, lunges and squats. They might take you 10 minutes a pop. So you’re looking at 1 more hour of work a week. If you can’t squeak that in, I wouldn’t be terribly worried. Stick with what works for you.

Bridget asked about nutrition during training runs.

Personally, I take gu. I won’t bring one with me on any run shorter than about 1:45, and even then, I don’t always use one. But what’s good for me isn’t necessarily going to be good for you.

Some people prefer Shot Blocks, others prefer different types or flavors of gu. Honestly, it’s trial and error. You have to find what sits well with you and what you are comfortable consuming.

I would go to your local running store and see what people like. Some flavors are terrible, others are more tolerable. You might find something homemade is better than anything you can buy in the store. Go for it! Just remember, anything you use on race day, you should be fully aware of what it’ll do to you from using it in training.

I would also focus on your nutrition outside of when you’re running. Eat a well-balanced diet. Minimize the foods that you know are bad for you. Remember, “crap in, crap out”. So eat healthy, and you’ll find you have more energy during your training runs just by eating a little better.

Again, Theodora's Link to My Questions

Inspiration

2011-09-05T15:56:00.002-04:00

The World Champs got me pumped up. I can't help but feel pride watching Jenny Barringer win; Centro take bronze; Rupp run gamely; Allyson Felix medaling in everything she ran in... It went on and on. American born athletes running fast and smart when it COUNTS. It's inspiring to think how far we Americans have come in the last decade.

"I'mma let you finish, but I just closed in sub 53 seconds for the win"

*I realize the video is of a Brit winning, but he trains in the US, Lagat gets 2nd, and Rupp runs awesome. If you want, look up JennyB's race. I've seen it 4 times, I don't really need to see it again. I just think this race epitomizes what distance running is about and how far we still have to go to beat the East Africans.
I've been on the running trail and I'm hoping it continues. I think my first race is going to be in Disney World - when our HS teams travel down there for the Disney Classic. I'm way behind schedule, but I'm feeling fitter and fitter as the weeks go by. I had my first pain-free run on Saturday since my April 1st 10k. Took a while, but that day is here. Now it's about running as much as I can without getting banged up again.

Happy Labor Day and for those heading back to school - yay!

World Champion!

2011-08-30T15:32:00.000-04:00

Did you think I was talking about myself? Hardly.

I've been glued to the TV computer watching everything from the Men's PV to the 1500 trials...just awe struck at everyone competing. It's really cool talking to people who say 'you're that involved (in running), huh?' and honestly all I can say is, 'absolutely'.

It's more than just competing for me - it's about seeing people do things that they didn't think they could ever do. Or seeing progress in someone from day 1 when they were suffering over a 5 mile run and now they're doing 20 mile long runs and 80 miles a week. How can you say that doesn't make your hair stand up?! Self-progress is an amazing drug.

I'm so excited to keep watching the World Champs and for the start of the cross country season. Camp put me in such a good mood that I'm just trying to ride it for as long as possible. And once the season (and school year) starts it's a 9.5 month whirl-wind until outdoor Meet of Champs when you get 3 seconds to catch your breathe and do it all over again.

There's something special in knowing that every year, runners and teachers get to hit the refresh button and try all the things you didn't get to try the previous year. Keep what worked; ditch what didn't. Remember the good times, the good races, the feeling of being as fit as possible...

Here's to staying on the train to Success - let it all make a stop near you for you to jump on board.

The Time Has Come

2011-08-24T14:50:00.000-04:00

I typically wouldn't reserve and entire blog entry about my personal life, but so much of my personal life is wrapped around running that I had to share:

I passed that stupid praxis test!!!!!!!!!!!!

I'm now Elementary Ed certified, English Content (HS) certified, and Special Ed (HS) certified. It's now about taking a few classes in Special Education, passing them, and then finding full time teaching work in special ed.

Even though this test had no bearing on my job for the upcoming school year, it's good to know that I don't have to study again for the test, I can get a "real" teaching job, and I'm not a complete English dunce. Hooray!