Tuesday, October 27, 2015

My Longer Training Cycle



Deer!

I was glad to see five deer this week when I was out for three of my runs. There's some major tree cutting going on at the park beside my house and I was afraid that the deer would leave the park. (Enlarge the photo to see the three deer I saw one day.)

Eating Before My Morning Run 

My "fasting before all of my runs experiment" has ended in hopes that I'll have more energy when I run. I felt better when I ran 12 miles after eating first, but my pace still hasn't picked back up. See this Inside Tracker post and this Active.com post for more on the subject of eating before you run.

Am I an Obnoxious Runner? 

I asked myself that question after reading this article that makes the point that running should inspire others to do what they love even if it isn't running. Then I asked myself that question again after watching the video about the marathoner who ran without telling anyone. That would not be me!

Me and My Running Buddy at the Park Where I Run/Ride/Walk

A Longer Exercise Cycle 

After reading the book Meb for Mortals by Olympian Meb Keflezighi (my review), I was reminded of why I like the 9 day cycle. A longer plan gives me a little more recovery between the 3 main workouts of a long, tempo and speed run. Olympian Dathan Ritzenhein does 9-10 day cycles and puts 2-3 easy days between hard workouts, too. After reading Revisiting the 7 Day Training Week, you may even want to schedule an even longer training cycle of 10 days or 2-3 weeks.

My Recent 9 Day Training Cycle

Besides running and riding, on most days, I did a few minutes of strength training, core and/or balance exercises and dog walking, too.

Monday- 6 mile run with speed work: 1, 2, 3 minutes fast with 1 minute recovery runs between, times 2.

Tuesday- 7 mile recovery run

Wednesday- 1 hour bike ride (all rides this week: easy to moderate effort)

Thursday- 8 mile tempo run with 3 miles faster in the middle

Friday- 1 hour bike ride

Saturday- 6 mile recovery run

Sunday- rest

Monday- 12 mile run (last 2 miles faster) with vanilla EFS liquid shot (but I prefer berry flavor)

Tuesday (today) - 1 hour bike ride

Do you work out in the usual 7 day cycles or have you used a longer cycle?


Monday, October 19, 2015

4 Tips from Meb for Mortals, the Book



I found some great advice in Meb Keflezighi's book, Meb for Mortals. Here are four of my favorite tips for training and race nutrition.

  1. Meb trains using a 9-day cycle. He feels fresher using this plan over the usual 7 day plan because the longer cycle helps him to stay injury-free. In each cycle, he will run a long run, an interval workout and a tempo run. He follows each of these runs with 2 days of recovery runs. Before reading the book, I heard he used 9 day cycles and tried them, but I didn't know about the two recovery days (easy runs) after a hard day. I'll try that with some of the recovery days as "no running" days.   
  2. For protein, he usually eats eggs (after his morning run), chicken (for most lunches and dinners) and beef (especially after a hard/long run). I've been eating more beef lately to get more iron in my diet and now I'll focus on beef for hard days.
  3. The day before a marathon, Meb doesn't change his diet very much. The day before a marathon, he might eat a turkey sandwich, spaghetti with meatballs and his usual afternoon fruit snack. I probably change things too much when I'm out of town for a race and eat out. 
  4. Nice View While Cross-training in Estes Park, Colorado
  5. When cross-training, he likes to keep the effort "easy to moderate" and to work out for 60-90 minutes. This is something I've wondered about and I plan to follow his advice. 

You'll also find strength training workouts, running drills and a month of training plans for race distances from the 5K to the marathon in Meb's book.

Have you read Meb's book or another book that has changed the way that you train or eat?

Monday, October 12, 2015

Home Again, Fasted Run, R2R?


Bridge Crossing During 3 Day Back Country Hike (RMNP in CO)

We've been back home since October 1 after taking a four month RV vacation and even though RV'ing is a fun adventure, there are nice things about being home.
  • Seeing friends
  • Good wifi
  • My washing machine and dryer
We don't know when we'll take off again, but it was a fun vacation with national parks, a visit to Canada and three races:


Home Sweet (RV) Home 
Don't Touch That Toast!

I'm trying something new that I used to do a lot - fasted running (not eating before my morning run). All I thought about during today's run was food, but that will pass as I get used to this. It would be nice if I didn't have to eat so much during a race, but I may only eat less during training runs and then take in the usual amount of gels during races. Not only that, but I've been eating fewer carbs and more healthy fats like avocados and coconut butter.

North Rim of the Grand Canyon
R2R at Grand Canyon? 

I've been talking up doing a rim to rim (R2R) hike and I can hardly believe this, but my husband and his sister didn't laugh in my face as hard as I thought they would when I said that we need to go on this 20 plus mile hike together.

What's next?

This week I turn the big 5-0 and last week my husband (his blog) and I celebrated our 30th wedding anniversary! It's been a fun year and now I'm looking forward to what's next. In running news, I'm increasing my running miles for a future race (don't have one picked out yet, but I'm up to 5 miles at a time now). I've added in more lunges and squats, too, because I want to be ready for a possible 2016 R2R hike!

Do you have a special goal for an upcoming birthday or have you heard of a birthday goal that inspired you? I like the idea of running the number of miles that match your age.

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