Non Sequitur Box

This week I joined Capital Area Runners under the coaching of George Buckheit. I learned about the team when I saw a group of ladies in red jerseys running some of the local races together. They always performed very well. Last fall, I had the pleasure of meeting Coach Buckheit. This moment was after the majority of the fall marathons and the beginning of the cold weather (when I retreated indoors for my speed workouts). I told myself I would come out next spring...maybe. Here were are today. I trained with them for a week before committing. That week included two long runs, a tempo workout, and a track workout. George was great about answering all my questions (about his training methods, training that I'm used to, my self-training methods), giving me input on my current training plan (which was running me into the ground), and treating me like I was already a member of the team. I think it's important to have a coach with whom you get along and with whose training methods ...

In February I read YOU (Only Faster) by Greg McMillan, M.S. This is, hands down, the best book I've read for training plans for runners. That's a bold statement. I used to flip through books for workout ideas, always tweaking workouts or schedules, feeling slightly bad about not following the plan to a T. When I bought YOU , I was expecting something similar, so I bought it on my Kindle app back in December and just now got around to reading it. I was so wrong about what I thought this book was going to be. Greg McMillan does a superior job explaining training for beginning and long time runners. He offers many tools for athletes looking to dial in their speed. Before reading this book, I would recommend his online running calculator at McMillan Running  to other runners looking for a guide of paces to hit during workouts. I would watch a few of his training videos, read his emails, dream about going out to Arizona to train with him some summer for vacation, but, for t...

Below is my prospective race schedule for the year. I don't have any serious races planned (yet). Of course, this schedule might change due to weather, sickness, injury, climbing trips, classes, desire to do triathlons, or vacation time. I bought the =PR= (Potomac River Running Store) race bundle (four races for $100), so I will be doing at least four of their races this year (but aiming for at least seven). Italics means I've registered for that race already. Come join me! =PR= Race Series: http://prracing.enmotive.com/ Pacers Races: http://runpacers.com/run/races/ January 1: =PR= New Year's Day 5k (Reston, VA) - 19:15 February 16: Pacers George Washington Birthday Classic 10k (Alexandria, VA ) - 39:13 March 15: Pacers Four Courts Four Miler (Arlington, VA) - 25:01 April May 11: =PR= Mother's Day 4 Miler (Reston, VA) June 14: Lawyers Have Heart 10k (Washington, DC) 21: =PR= Twilight Festival Four Miler (Ashburn, VA) July August 17: =PR=...

A runner's first race can be exciting and daunting. I'm writing this for beginners (or runners who still get nervous before races). Having your mental game ready can lead to a positive race experience. Trust the training. IF you've been training, this applies. At the start of many marathons (or even someone's first 5k), runners begin to question if they're in good enough shape, if they've done enough speed work and long runs, if they can handle the weather, if they will get injured mid-race, if they're properly hydrated and fueld, if, if, if. Trust your training. Did you have a knowledgeable coach and/or good training plan? Did you follow it (or adjust when necessary)? You are as prepared as you ever will be. There is nothing more you can do now but start the race. Set multiple goals. If you like goals, then I suggest you come up with three goals. A perfect race goal is your highest, perfect goal (champion, winning team). A great race goal is second ...

In the past, I've been eager to "keep up my fitness" during injuries or slight "tweaks" by using the elliptical, arc trainer, or erg. Last week, though, I really wasn't feeling it. I would make it to the gym, but I couldn't complete even a few seconds on the elliptical. I did five minutes on the stair stepper, but I then I couldn't mentally take it. I wound up doing a dynamic warm-up, a short lifting circuit, stretched, and left. I told myself that maybe I was just mentally tired, that I needed a training break from running. Today, though, I had a great workout! I did a workout on the elliptical followed by a lifting session and a good stretch session. I pondered, "What made today so different? How did I get out of my little rut?" Working Out When You're "Just Not Feeling It" Pre-Step. Determining between "Just not feeling it" or "REALLY need a break." Take a break when you need it, mentally or physic...

Recovery is just as important as training. Why is this fundamental concept so difficult for many athletes to grasp? After hard training sessions, a day of rest should sound welcoming. After a season of races or competitions, a short break should be easy. As a wise woman once pointed out to me, there are no "should"'s in life. Once you feel a runner's high, when the gym becomes your favorite place to be, when you just can't wait to execute your next planned workout, sometimes you don't want to stop! A day of rest becomes a day of thinking about working out. Everything falls into place when you get on your endorphin high, and a day off is full of withdrawal symptoms. Rest at least one day a week. Recovery after hard races or difficult workouts is important for your body to repair itself (and actually get stronger). In a workout, you break your body down. In recovery, you build your body up. You can pick a day and stick to that day every week, or you can ...

I'm sick. Again. I swear, I've never been so sick in my entire life than I have been in the past three years. This is ridiculous! Maybe I need to move out west... Training has been going well lately. Last Tuesday I did one of my go-to workouts: 1600m, 1200m, 800m, 400m. 1600m - 6:04 Rest - 2:00 1200m - 4:30 Rest - 1:30 800m - 2:58 Rest - 1:00 400m - 1:24 I like this workout because it's easy to think about mentally (4 laps, each repeat is one lap less than the last), it's quick/speedy, and it's a good gauge for myself when trying to figure out a mile pace. Although all my times are slower than I'd have liked (by about 4 seconds each), I'm still pretty happy with the workout. I'm in the middle/end of week 5 of Todd Durkin's IMPACT! Body Plan. It's a 10 week program that works for me (this is my second execution of the program). I can feel myself getting a little stronger every week. Unfortunately, being sick is a little speed b...

I always write up race plans, even if the plan has been on my mind for weeks/days. I think it is important to write down goals (it gives a little more sense of commitment)! My knee started feeling better on Tuesday (my running buddy came back into town; maybe he is good luck)! I'm still taking it easy, though, and I just want to FINISH this triathlon...no need for last minute speed work! I was able to get in a bike, two swims, and a few runs this week. I feel ready! Goal A: Finish! Goal B: Finish under 6:30! Friday To-Do List: - Sleep in - Pack, buy more nutrition (Gatorade, energy bar, gels) - Travel - Do a quick run through the transitions (10 minute swim, 10 minute bike, 10 minute run) and make sure I have everything I need. - Race packet pick-up/information meeting - Salmon for dinner! Saturday: Race Day Plan! 0530 - wake up, eat some oatmeal with banana, drink some Gatorade/water 0600 - be at race site, set-up transition site 0708 - Ready, steady, go!! Swim...

I'm devastated. On Tuesday morning I went for a pain-free run. I went for a swim later that night. On Wednesday afternoon, I couldn't run. There was a sharp pain in my front kneecap. I decided to bike instead. On Thursday, I tried running again. I made it maybe 2 minutes before deciding the pain was too much and turned back home for some core work and stretching. Today, I'm going to give my leg complete rest and hope that it's just some crazy "phantom pain" (like I experienced before my Boston Marathon this year) . I'm upset, yes, because I love running and all I need for some stress relief is a RUN right now, but there is no use in being upset. I have to fix myself and try to get ready for my half distance triathlon. Foam roll. Ice. Water jog. Stretch. Keep swimming and biking. That's right, my triathlon is about a week away and I'm dealing with severe knee pain that is preventing me from running. I need to relax. Everything is going to be f...

It's Saturday, so that meant waking up and going for a BRiC! I love waking up to do BRiCs, no lie. It's a little weird, but a good way to entice me to do a bike ride is to promise myself to run afterwards. I've been cutting myself too much slack during this triathlon training, though, so today I was determined to do one of the workouts that Tim (my boyfriend's brother who has done a multitude of triathlons, include a few Ironmans) suggested I do. The challenge: 3 hour bike ride 1 hour run I'm always racing people on the trails, always trying to crank out my speed as hard as I can. Terrible of me, I know, but I'm an overly competitive person deep down on the inside. Today my boyfriend ("R") told me to pay more attention to the time, not distance or speed, and just turn around at 90 minutes. It was hard, especially since the "bike time" mode on my computer displays the speed at the same time. I started out super easy (14-16mph), got...

This summer I signed up for my first half Ironman-distance triathlon (actually, it's a 58 mile bike instead of a 56 mile bike). I signed up for the Patriots Half in Williamsburg, Virginia, which will take place on September 7th. I have three weeks to get myself ready mentally and physically. My training has been a little all over the place in the past couple of months, due to getting sick twice and having a crash on my bicycle two weeks ago. My road rash has healed (mostly), so now I can get back in the pool. I would say this weekend has been a key training weekend for me. I finally wasn't sick or injured, and I had all the weekend to myself! Thursday : Ran 2 miles. Swam 500yds easy, 10x50yds fast (15 seconds rest), 200yds easy. Ran 2 miles Friday : Warm-up run 2 miles. Ran 3x1600m with 5 minutes rest after the first two, 1 minute rest after the final one, and 1x200m sprint to finish it off. Cool-down run 2 miles. Saturday : Biked 70 miles. This is a new dista...