The end of spring always makes me a little sad because it’s the end of racing season. I love racing. I love racing more than I love running in fact… so I race a lot. I thought Broad Street would be my last race this Spring but, oh what the hell, let’s do two more. I’m keeping them simple and short… it’s the theme of the Spring!
I will be running the North Face Endurance Challenge 10K Trail Race in Sterling, VA on June 2nd
Aannnddd the Lawyers Have Heart 10K in Washington, DC on June 9th (I am not a lawyer, but I too have a heart)
I talked Mike into the trail race but I doubt he will get on board with Lawyers have Heart. He doesn’t like summer racing because he’s basically a human popsicle (he melts in the sun).
Questions for you guys:
- What’s left on the your spring racing calendar?
- Thoughts on summer races?
- Sun lover or sun hater?
Totally tried to get this up yesterday but it just didn’t happen for me. Too much fun this weekend made for a SLEEPY Monday. Also, it’s raining and cold here which doesn’t facilitate getting pumped up for a Monday. This weekend Mike and I participated in the Broad Street Run in Philadelphia. I jump at the chance to run races in Philly because that is where my best-friend and lady-life partner Sarah lives. Over the past three years of her living in Philly and me in DC, we’ve gotten really good at making the trip and I feel like her friends in Philly are my friends now too! Friday night, we made the trip up I-95N. Saturday included breakfast at Schlesinger’s, a good stretch out at Philly Power Yoga (post coming later this week), a trip down to Lincoln Financial Field to get our race packets, watching the Derby on South Street, and dinner on Rittenhouse Square. Also, Juno was on TV. Whoot whoot! Sunday was, of course, RACE DAY. Here’s how it went.
The race didn’t start until 8:30 pm but you had to take the Broad Street Line subway to get to the start. Races that involve taking public transportation make me nervous (I had an almost calamity at the Baltimore Half Marathon) so we were up and on a train at 6:15 am. We arrived at about 6:40 and then just waited around for almost two hours, which was not my favorite part. Add to that… it was FREEZING and WINDY. Also, they claimed that bag check closed at 8:00 am so I had to part with my warm layers (I should have just done throwaway clothes) for a whole 30 minutes before race start.
The starting area was CROWDED. Huge lines everywhere, massive crowds trying to move around, and people were getting restless / feisty. It wasn’t my most pleasant pre-race experience. At one point, I was trying to get to my corral and I just stood, stuck in a massive, unmoving crowd for legitimately 15 minutes. I never actually made it to my corral. I saw a break in the fence and just hopped in. The corrals were not being strictly enforced at all anyways, and I was getting cranky so I needed to RUN.
Mercifully, I finally crossed the starting line and got going. However, at that exact moment the clouds broke and the sun starting beating down hard. By mile one, I was baking in my long sleeved jacket. I knew I was going to be miserable if I kept it on so I pulled over for a quick minute to remove my layer (I was wearing a tank top underneath), quickly re situate, and get back on the road. I ended up losing about a minute and a half of time, which is fine but kind of annoying. The race course and the crowd support was EXCELLENT. You start all the way up Broad street in North Philly and run a straight shot down Broad, around City Hall, through Center City, and down to the Navy Yard in South Philly.
You know how some days are just great running days? This was not one of those days. My legs just felt tired pretty much the whole race. I was holding a great pace but it felt tough. By mile 5, I was getting tired and I thought to myself “Uh oh, I still have 5 miles to go and I’m already tired.” When I start getting tired during a race, I try and use my ego to my own advantage. I stuck to the outside of the course, so I wouldn’t be tempted to walk in front of all the spectators. Hey, whatever you gotta do right? Coming around City Hall was awesome and I knew that my friends would be on Broad between City Hall and South Street. I saw Sarah (and gave her a high five) but missed Kristy (womp womp). Then it was another ~ 4 miles to go. I was on pace to meet my 10 mile PR from December and, even though I was tired and my knee was starting to hurt a little, I was not going to let up. I kicked it into high gear for the last half a mile and flew to the finish line.
Unfortunately, there was a HUGE backup of people at the finish line, so I was forced to stop completely 1 step across the finish line. Not ideal. I clicked off my watch and didn’t even look at it while I tried to navigate this massive clog of people. When I finally got funneled into the finish area and looked at my watch, I realized that I set a new PR by 4 seconds! 1:31:47 by my clock. However, this is an unofficial PR since my chip time was a 90 seconds longer thanks to my stop to change my shirt. Irritating, but that’s ok. I’ll keep my PR from December for now but I am gunning for a sub 1:30 10 miler this Fall.
I picked up my medal and my finisher food (which was BALLER by the way. Major points for this Broad Street Run. Soft pretzels and a bag of delicious goodies) and made my way into the finish area. If the start area was crowded, the finish area was worse. Mike and I had decided to meet up at the Dunkin Donuts tent. I realized immediately this was a huge mistake, because they were giving out free drink and donut samples. It was mobbed. It took us over 30 minutes to find each other because apparently our bag check bus was late and Mike had to wait for a while to get his cell phone back. After we met up, we took a couple pictures and high tailed it to the subway. Thankfully, that was not as bad as I thought it would be. We got on a train easily and were back in Center City by noon. [As a note, many runners at Broad Street wore Red Socks as a tribute to Boston. It was a really nice touch! And for interested parties, Mike ran approx 1:10. He’s really coming back from his injury and doing great!]
In summation: Broad Street was super fun and energetic! You really get a taste of Philly and that rocks. Logistically, this race is challenging because of the huge crowds and small start / finish areas. I’m so glad we did it and maybe we will in a few years, but not next year.
After bagels and showers back at Sarah’s, we cabbed up to the Northern Liberties for a post race celebration of beer, jenga, and ping pong at Frankford Hall. I wasn’t feeling 100% (I got an exercise induced headache after the race) so I stuck to soda and agreed to be our designated driver. I didn’t mind at all, we had so much fun! By 7 pm, Mike and I were on the road back to DC. We hated to leave Philly (and Sarah) but we’ll be back again VERY soon!
Questions for you guys:
- Have you ever run Broad Street? What did you think?
- Did you race this weekend?
- Favorite beer?
Last week was… a train wreck. By Friday night, I was a mess of emotions all tied up in one slightly bizarre and wholly confusing package. After drinking many more beers than usual with a group of friends and then braving a rainstorm and a hectic metro ride home, I crawled into bed more than ready to close the book on the week. Saturday morning, I decided to do what I do when I’m sad or angry or frustrated… I ran. I went into this run with no expectations. I decided to just go out and see how far I got.
I’ve seen so many great events around DC and other cities where runners are getting together to Run for Boston. I chose to run solo for Boston. Just me, my sneakers, and my city. I decided to bring you guys along for a little tour because the weather was perfect and this was just what I needed to work through some emotions and emerge with a renewed spirit.
My first stop was the Iwo Jima memorial in Arlington. I also checked out some beautiful spring flowers.
Then it was down onto path for a quick view of Arlington Cemetery.
Up off the trail and heading towards the Memorial Bridge.
And down onto the Mount Vernon trail for a run along the Potomac River. Mount Vernon is one of my favorite trails in the entire area. The views of DC are the best.
All the way down to Roaches Run (which I hate the name of because roaches are my biggest fear). I had a lovely view of some kids playing soccer and the planes taking off from Reagan Airport.
Then I turned around and headed back towards the Memorial Bridge. I love running under the highway. Gorgeous views abound.
I continued on Mount Vernon Trail under the Memorial Bridge towards Rosslyn and the Key Bridge.
This is my favorite place ever… a short stretch of boards running adjacent to the highway. It’s like a mini-oasis.
A quick hello to Roosevelt Island… another favorite place.
And up the ramp to Rosslyn. I took an unintentionally creepy picture of this guy… sorry dude!
Through Rosslyn and up the hill towards home! I have come to love ending my runs on this hill. It’s the perfect sense of accomplishment for the end of a run.
End of the day I covered 8.5 miles and it was the perfect way to start my weekend off right.
Questions for you guys:
– Do you exercise when you’re feeling down?
– How did you get active this weekend?
– Thoughts on running solo?
Before we get to today’s post… I would be remiss not to include this disclaimer. I am hoping and praying that every citizen of the Boston area is not taking this situation lightly and staying in their homes / residences, as advised. I am holding the entire area, especially law enforcement, in my heart today. Everything that has happened this week, from Boston to Texas, makes this post feel exceptionally frivolous. So for those not interested in frivolity…. please feel free to skip today’s post.
How do you guys feel about shorts? I have a love / hate relationship with them. For YEARS I simply never wore them. I exercised in long pants or capris year round, regardless of the heat. I had it in my mind that my thighs were just “too fat” to wear shorts. As part of my work with intuitive eating, I realized that, similar to “food rules” I had also created “body rules” for myself and it was time to challenge those! Mike was always encouraging me to wear shorts, especially in the dead of summer when running gets really challenging. He also happens to think I look good in them, but that’s neither here nor there.
So I decided to challenge my “no shorts” rule this year and try to find some shorts that work. My list of criteria are as follows:
- Larger leg holes. I do have very muscular legs and my thighs are a touch bigger than the average duck. I need a pair of short that doesn’t constrict my movement or feel uncomfortable
- Slightly longer inseam. I’m looking for 3 – 5 ” here. No splits or shortie shorts for me! HOLY CHUB RUB.
- Wide waist band. Absolutely crucial for a comfortable fit that doesn’t dig into my hips / create awkward bumps.
- Built in briefs. This is by far the best thing about running shorts. Built in underwear! Some people don’t like this but I LOVE IT.
Here are some of my favorites I have found so far.
Lululemon Run: Pace Skirt – TOTALLY jumping on the running skirts train. They are awesome. Not cheap though. Great quality materials and the shorts have grippy material on the leg hole so they don’t ride up. Amazeballs.
Moving Comfort Momentum Short – Solid inseam length and a really comfortable materials. Look at that wide waist band… my muffin top thanks you!
Under Armour Great Escape Shorts – These are a really different material but I totally love them. The printed patterns are SO FUN and the length / waistband totally fit the bill.
Questions for You Guys:
- What are your favorite shorts?
- What are your thoughts on shorts? Love em? Hate em?
I love exploring new fitness facilities in the DC area. So naturally I was SO excited to be invited to an open house for DC area bloggers at Mind Your Body Oasis in Crystal City. We were all invited to tour / use the facility, attend a Yogalates class taught by studio owner, Amanda, and sample some food from Postmodern Foods. The studio is located in the Crystal City Shops and perfectly accessible by metro for anyone without a car.
It is always so interesting to see a business that truly growths out of someone’s passion. The facility is a one-stop shop for wellness including hot yoga, pilates, massage, acupuncture, reiki, and facials. They also have a special infrared sauna, but we’ll get to that later. I did not end up seeing the hot yoga space, but people were coming out of class looking very sweaty and I was VERY jealous (I ❤ sweat). We practiced in the other yoga studio, which was gorgeous. It was a nice open space with a very clean, unencumbered feel. Yogalates was really fun. At the beginning of class we took a poll and the vast majority of people were far more experienced in yoga than Pilates. We split the class about half and half and utilized a Pilates ring for many of the moves (which was new for me!) I’m really tempted to go back and try out a hot class … I miss hot yoga SO MUCH.
A brief tour of the facility… here’s the locker room (well, the ladies locker room. I imagine the men’s locker room looks very similar). There was plenty of storage space, towels available for rent, showers, and TONS of bath products. I love when places have little touches like hair products, etc. It’s so hard to be an urban bag lady sometimes. They even had extra plastic bags for your sweaty clothes or wet towels… REALLY smart touch in my sweaty opinion.
Aah and the infrared sauna. I was the only person who stayed to try it out but I had nowhere to be and I thought it looked cool. I LOVE saunas and steam rooms because, as I’ve mentioned, I love sweating. This particular sauna uses different colored lights and has all this information on the door about the health benefits of different colors. I hopped in for about 20 minutes before I got too bored sitting there. A full session is 30 minutes, so maybe I didn’t reap all the benefits but it was fun! Here more information on Far Infared Heat Therapy.
A quick peek at the spa services space. I already have a place where I go for spa services, but I’ve been considering giving acupuncture a try. I was able to briefly meet the acupuncturist too… he seemed nice for a guy who will stick a bunch of needles in your body 🙂 No but seriously, read here for the health benefits of acupuncture.
So let me quickly say a huge thank you to Mind Your Body Oasis for hosting this event! I had a GREAT time exploring the facilities and there was an excellent group of lady bloggers I had the pleasure of meeting.
I also had the distinct pleasure of meeting Kristine and Lexie (the ladies behind The Workout Wonks) and Sarah from Passion and Laughter. Fun story, Lexie is a former yoga teacher of mine and I had NO idea she was behind Workout Wonks. Other bloggers in attendance were Magie E Pasta, Planes, Trains, and Running Shoes, and A Knack for Nutrition.
I personally think parts of Arlington are tragically short on good yoga studios so if you’re in the market… give Mind Your Body Oasis a try!
Questions for you guys:
- Have you ever tried acupuncture?? What did you think?
- What sort of “extras” do you like to get from a yoga studio?
I had this post scheduled for yesterday but elected to cancel it in light of the tragic events that occurred in Boston. I am a person first, runner second and I am, as we all are, heart broken over these events. Julie at PB Fingers wrote a post this morning about ways to help for those who are interested. Amid the confusion and sadness yesterday, I was so relieved to hear my friends at Lavender Parking and South Harlem Runner were uninjured (though certainly frightened and upset). My support and love are with the people of Boston, runners, spectators, first responders, and volunteers. The strength and resiliency of the human spirit never ceases to amaze me, and I have already seen some truly amazing examples in the wake of this senseless tragedy. That is where I find solace today.
I declared this spring was… THE SPRING OF SPEED! I set a goal to get a new PR in the 5K and 10K distances and after this weekend… I’ve done it! I set my new 5K pr in Crystal City and now my new 10K Pr of 55:00 belongs to the Monument Avenue 10K in Richmond. I would link you to my official results but sadly I did not get chipped in at the starting line so my race time is 14-15 minutes off. I’m working with racing officials to get this corrected.
Friday afternoon, Mike and I took off for Richmond. Under normal circumstances, it should take 2 hours tops. But this is DC and the traffic is like the worst in the country so we sat in this for hours and it took us like 4 hours to get there.
After finally arriving and picking up our packets, we headed to Carytown where were staying (courtesy of AirBnB… if you haven’t tried it but consider yourself a more “adventurous traveler” I’d seriously recommend it. Especially for runners traveling to major races. A hotel would’ve EASILY cost us $200 and be miles from the start line. This was $50 for a night and we were less than two miles from the start). And it came with some quality time spent with the family dog… Squeaker!
The remainder of the evening consisted of pizza at Mary Angela’s, frozen yogurt from Sweet Frog, and being asleep by 11:15.
Since the race didn’t start until 8:30 it made for a rather leisurely race morning. We left the house at 7 am and leisurely walked down to the start line. We arrived around 7:40, checked our bag, used the bathroom, posed for a quick pic by the fountain, and made our way to the corrals.
Confession time… I snuck into a different corral than the one I was assigned! They were like actually checking too so this was more difficult than I was expecting. I do not advocate changing corrals BUT I was going for a PR and I knew I could hold the pace, so I jumped in a couple corrals ahead of my own. And before I knew it… we were off! Mike ran with me again and we were aiming for 8:45 – 8:50 min / mile.
It was challenging but I held the pace. My legs felt kind of heavy at the beginning of the race but thankfully they loosened up after a couple of miles. The course was awesome… a straight out and back on Monument Avenue complete with beautiful houses, basically pancake flat road, tons of crowd support, and live music EVERY block. Right at mile 6, I realized that I might be able to break 55 minutes if I really hauled it in to the finish line. I managed a really decent kick (in fact, my pace for that .2 miles was 7:40 min/miles) but ended up finishing at exactly 55 minutes. KIND OF wish I had gotten 54:59 instead but that’s ok. I’m taking this 4 minutes PR and cherishing it!
Mike is, as always, the best racing buddy. I’m really not looking forward to him recovering from this injury… who is going to pace me in for new PRs now???
The post race festivities were really great! Very family friendly for my racing buddies with kiddos. There were inflatables and characters roaming around!
We went picked up our bags and let me just say… this is by far the best bag check solution I’ve EVER seen. It was so quick and easy for pick up and drop off. You dropped off in one big group, then the bags were placed around the perimeter of a large fenced area. You just went to the fence that corresponded with your number. No lines AT ALL.
Quick race review – for such a HUGE race, this was so amazingly well organized it’s ridiculous. The corrals were excellent, the course didn’t feel THAT crowded, aid stations were perfectly stocked, and it was AWESOME. I would HIGHLY recommend this race. It is very first-timer and walker friendly as well. You won’t feel alone no matter where you are in the race.
Questions for you guys:
- Did you race this weekend? Where?
- What is your favorite race you’ve ever run?
It’s downright balmy here in DC today, which I could not be happier about. I have been over winter since February, so I’m thrilled to see warm weather finally making an appearance (my toes are also finally making an appearance… three cheers for sandals!). When I showed up at the gym to warm up this morning, I saw my trainer was already outside in the courtyard with a client. I was stoked to have my first outdoor session!
Today’s workout featured something that was new-to-me… BATTLE ROPES.
These are definitely a lot harder than I thought they were, especially when combined with all the other upper body work we did this morning. I was BEAT by the end of our session.
During / after my workout, I was thinking about different exercises that I love or hate. I don’t know about you, but I make myself do the exercises I hate the most because I figure that must mean I need to work on them! That approach might not work for everyone, but I get really motivated to works towards conquering a move that I find difficult. I came up with the following lists.
- ALL plyometrics
- Kettlebell Swings
- Push Ups
- Sit ups or Oblique Twists
- Plank ups – my trainer LOVES these but I think they’re SUPER hard. By the end my abs AND chest are burning!
- Step Ups – It’s not that I really mind these but I feel like they take FOREVER (probably because I have to do each side individually). Sometimes I get scared stepping down that I’ll roll my ankle or something!
- Leg lowers (or ANY ab exercise where I have to move my legs up and down together) – my abs are pretty strong but my hip flexors are one of my biggest weaknesses. I can bust out a bunch of ab exercises but throw in some movement the requires my hip flexors and I’m toasted.
- Close Grip Pull Ups – My trainer loves to throw these in at the end of an upper body workout, when I’m totally wiped. These are the only exercise where I reach a point of actual muscle failure. He has to be there to spot me lest I plummet to the ground. Some day I will master you pull ups!
Questions for You Guys:
- Ever used battle ropes before? What did you think?
- What exercises are your favorite / least favorite?
Creating a seasonal to do list has become on of my favorite things. [You can see my Summer 2012, Fall 2012, and Winter 2012/2013 lists] This is going to be a SUPER busy Spring (as evidenced by the fact that I am not posting my Spring To Do list until April 1st… whoops!) so I wanted to streamline my list this season.
- Try two new fitness workouts – I still haven’t tried barre and I have my eye on a couple places in my travels.
- Set a new 10K and 5K PR – This is the spring of speed! I’m running a 5K this Friday night and I’ve got a good feeling 🙂
- Hike Sugarloaf Mountain – I loved hiking Bull Run Mountain last summer and Great Falls this winter. Want to keep it up!
- Travel to Boston – One of my best friends moved up to Boston at the beginning of last summer and I haven’t made it there to visit her yet (SHAME). I am committed to making it happen this Spring.
- Cook seafood at home twice – I wrote a post after the FIRST time I cooked fish as home. Haven’t done it much since then (except here I think). Want to try my hand at some new and more creative recipes with seafood.
- Do 35 unbroken full push ups – I have totally caught the strength training bug and I’m loving the results I’m seeing already! Between working with my trainer and on my own, I think 35 full unbroken push ups is well within my grasp.
- Try two new yoga studios – You’ve all been following along on my journey to find the perfect yoga studio (Reviews here and here so far) I want to give two more studios a try this Spring. I’m thinking Tranquil Space and one other.
- Buy my wedding dress – I’ve not been great about keeping you guys updated on wedding stuff so far (if I was a smarter blogger I would because my page views go WAY up when I write about wedding stuff). I’m having a really hard time settling on exactly what KIND of dress I want to wear at the wedding, and I hate being so indecisive.
- Plan more fun adventures with Mike – Mike and I were on a really good streak for a while of planning monthly “date nights” (some examples here, here, and here), but we’ve fallen off the wagon a little bit. I want to be more intentional this spring about planning special outings together (just the two of us!)
- Read 5 books – I’ve been on a big reading kick recently (Some examples of book reviews here, here, and here). I’ve always been a big reader / book lover, but my reading definitely ebbs and flows at times. I want to keep up my current enthusiasm by reading 5 new books this spring (I just finished Crossed by Allie Condie and I’m halfway through Intuitive Eating by Evelyn Trebole and Elyse Resch!)
And this post needs a picture… so here’s some glamour shots of Fig and Little Mac at the vet (not happy kitties)
This weekend I had the distinct pleasure of making a trip up to New York City to visit my many friends who live there. We all went to college in DC, so I thought we’d all hang here after graduation. WRONG. I am the sole DC survivor. But that’s ok 🙂 It just gives me more excuses to travel! I grew up in New Jersey so I went into Manhattan often. However, I’ve gotten a much different appreciation for the city just going to hang out with friends, instead of going for some special event.
I love working out when I travel because it gives me an opportunity to experience different things. I wrote this post forever ago about working out on vacation if you’re interested. You might also remember that I participated in the Run to Recover in Central Park after Hurricane Sandy. This trip I decided to try out some of the classes I’ve been salivating over reading NYC fitness blogs (including Losing Weight in the City and A Healthy, Happier Bear). Here’s what I thought:
Saturday morning my bff Sarah and I teamed up and went to the 9:30 am Uplift Strength class at Uplift Studios. This is a women only facility, so we left Mike reading a newspaper in Starbucks. I think he was very happy to not be dragged to a class with me. Here’s what you need to know – if you live in NYC and you are a lady (though I noticed on their website they do have boys night) GET TO UPLIFT IMMEDIATELY. They offered a “first timers” discount of $16 which was amazing. We arrived early because Sarah was on the wait list and the women working at the studio could NOT have been nicer or more accommodating. They got Sarah into the class, which made me a very happy girl. They also provided water bottles, towels, coffee, snacks, phone chargers, locker room products, everything! This is a full service facility.
As far as the workout, I think I might still be sore. We had Michelle as our instructor and she gave one HELL of a class. She was super high energy and provided a superbly efficient workout. We worked each muscle group to fatigue but only performed each individual exercise once. I loved that! Every exercise I could say to myself, you never have to do this again so PUSH IT. Mixed into the class were three rounds of high intensity cardio tabatas (Here’s info on tabatas if you’re not familiar… they rock). I love mixing high intensity cardio in with strength because it makes my heart pump and my whole body pour sweat. I ❤ sweating. The very small class size was ideal for correcting form and not feeling “lost in the crowd”. Also, the music rocked.
Final summation: I will be going back to Uplift every single time I go to NYC. Besides being ridiculous accommodating on every level, the workout was top notch. In the words of Liz Lemon, “I want to go to there”
In the interest of full disclosure, I was a little skeptical going to Soul Cycle. People who attend classes there are SO in love and obsessed with it, I was certain there was no way it was going to live up to the hype. I also was a little shocked by the $34 / class price tag, but I went ahead and signed up for Emma’s 10 am class on Sunday at the E 83rd Street studio. My first impression upon walking in was, “woah, this is a pretty intimidating environment.” However, after I checked in, I felt much more at ease because they guy working there was SUPER nice. He gave me a pair of shoes and directed me to the locker room to drop my stuff. Then began my completely humiliating attempt to figure out how to work their super high tech lockers. I couldn’t figure out which ones were taken or how to work them. Finally, someone helped me. I basically need a babysitter whenever I leave the house.
When I got into the room, I was shocked by how close together the bikes were. I taught Spinning for 5 years and this was new to me! Mercifully, I reserved a bike in the back so I clipped in a prayed to God I didn’t die. Well let me just tell you… this class left me with NO doubt about why people love this so much. At first I was a little thrown off by all the moving around and syncing up as a whole group, but once I got the hang of it I was totally feeding off the energy in the room. It was a dark, sweaty mess in there and I loved EVERY minute of it. Emma was nuts in the best way possible, dancing all over the place. It was basically a dance party on a bike. I also loved the little strength training part, which we never did when I taught Spinning. It was just something different and I dug it.
Final Summation: Soul Cycle will give you one hell of a workout but it’s going to cost you. If you want to treat yourself though, this class ROCKS. It definitely made me want to check out other cycling facilities in DC too!
Questions for you guys:
– Ever been to Uplift or Soul Cycle? What did you think?
– Do you workout on vacation? Why / Why not?
My identity as a runner is not rooted in speed. I have been perfectly happy as a solid middle of the pack runner and get my kicks from distance not time. However, last spring I noticed that I was getting a little bit speedier from not really trying at all. I think I was just getting better at running and training for the marathon, so I was naturally get a little faster. Mike is a speed lover. He loves to push himself to meet new time goals and do track workouts. He pointed out that if I was getting faster without trying, maybe I was more capable of speed if I actually did put some effort towards it. Since my distance game has been off recently (you can read mournful posts here and here), I have officially decided to deem this… THE SPRING OF SPEED!
Some commonly accepted ways to improve speed are:
- Run consistently – this means both during the week (3 – 6 days of running) and throughout the year (don’t “stop running” or get completely out of shape)
- Include speed and hill workouts – Speed workouts are typically slightly shorter and more intense effort than mid-distance or long runs. Some examples of good speed workouts here, here, and here. Hills can mean just including more hills in your running routes or doing specific hill workouts. Some examples of hill workouts here and here.
- Strengthen your legs and core – I don’t think this requires a lot of explanation. Read more here and here.
- Do more plyometrics / sprints – I love plyometrics (I’ve talked about this before) and “jump” training is definitely associated with improved speed. Same with sprints! Read more here and here.
Here’s what I’m doing to get faster:
- Four runs per week. Monday is short, hard speed work. Wednesday is slightly longer, moderately hard effort. Friday is easy. Saturday is long run.
- Lady Ripped. I’m hoping that in my quest to get lady ripped and heal my knee injury, I’ll also get faster! I’ve been doing 100 x more strength training in the last month than I have like… ever. Hopefully I’m on the right track.
- Boot Camp style workouts. I’ve been attending a bunch of different classes and incorporating boot camp style circuits with plyo into my solo workouts.
- Actually racing 10Ks and 5Ks. Right now I’m signed up for one 10K and a couple 5Ks this spring. I normally never sign up for these distances and focus more on distance. I really want to improve at these shorter distances so I’ve gotta race them!
- Hills. I incorporate hills into pretty much all of my outdoor runs (I don’t live in a particularly flat area) but I’ve never done a proper hill workout. I want to give one a try sometime and see how I do.
Questions for you guys:
- What kinds of fitness goals are you working towards this spring?
- Have you ever worked on improving your speed? How did you do it?