workouts

Coaches & Running: How to Motivate Student Athletes… and Yourself!

[Guest Blogger: s palmer]

A lot of the why behind reasons people don’t run or exercise comes back to lack of motivation. It’s typical, especially when we could be sitting on the couch and watching TV. But there are some things to consider, like your health that can be a factor in how long you live.

My honors bio teacher, Jessica Timmons, happens to be a fellow runner. Her favorite distances as of late are the 5K/10K and one of her most memorable races was the Miami Half Marathon.  She gave me some helpful tips throughout the year that actually inspired me to get healthy and exercise. “The number one thing that is important is to remember that you will feel better after you work out” Timmons has said. “Even if you’re lazy and tired and don’t feel like it; just take the first step and run a little bit. You’ll feel better after, and taking one step in the right direction is better than two steps back.”

Another suggestion was to eat only one meat a day. Since meat is higher up on the food chain, it doesn’t have as much energy as the lower foods; such as vegetables, grains and fruits. (A valuable lesson I learned in class) – So keeping this in mind will help you target what you want to eat, and how you should be exercising. If you feel like you’re still hungry just continue eating some more filling veggies so that you don’t feel tired.

Hope these tips help a bit!

Photo credits – Google images

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Weekly Workout – Interval [treadmill] Training II

[t gellenbeck]

For yesterday’s speed session, I did a “ladder” interval workout.  My brother, a former Track & Field sprinter and state qualifier (yes, I’m bragging, but I’m a proud big sister!) once told me that ladders were one of the best speed workouts for getting faster.  They are also a nice change to your regular routine!

I did this at 5AM, so I needed a slower paced warmup to wake up my body.  Feel free to adjust to your own level, but make sure you warmup for 10-15 minutes at a comfortable, easy pace.

Following the warmup, the ladder begins!  It can be any time or distance you’d like, depending on how much time you have (I was limited) or what distance you’re training for.  A good goal would be 20-30 minutes or 2-3 miles.  Conclude with a short cool down and stretch.

Below is what my exact run looked like, feel free to modify!

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I did not rest at all between intervals due to my time constraint ~ plus once my body warmed up, I was feeling good!  Take rest breaks or recovery laps as needed, you know your body best.  One advantage of rest/recovery is that your intervals will likely be stronger.

Each week/time I try it, I will likely increase the speed and/or duration to gradually challenge myself and add rest as needed.

Do what works for you!

Here is another ladder workout from Triathalon.competitor.com ->

  • 15 minute warmup
  • At your 5K race pace, run a 400, 800, 1200, 800, 400 with 1-2 minute rest between each interval
  • If you’re training for a half or full marathon, add a 1600 and additional 1200 into the mix (sorry, longer race distance = longer training runs 😉
  • 10 minute cool down
  • If this is too easy or after a few weeks of conditioning, decrease the recovery and/or increase the distance and/or intensity

For more info and details on ladder workouts, check out this article, How Running Ladders Work.

Try to make sure you are getting in at least one speed, interval and/or hill session per week and one tempo session per week.

Run fast & stay fit!

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Disclaimer:  I am not an expert, just a seasoned runner.  Please consult your doctor and make sure you have been running, injury-free, for 6-12 months before introducing speed work! 

 

Weekly Workout – Interval [treadmill] Training

[t gellenbeck]

While many of our running groupies are racing a half marathon this summer, I personally am focusing on a shorter distance ~ the 10K.  I’m somewhat pleased with my 5K, half marathon and marathon PRs, but my 10K one is less than stellar.  Therefore, many of the interval and speed sessions I’ll be attempting over the next 8-10 weeks will be geared towards that shorter distance.

For you half marathoners out there, a common goal is to break two hours.  This magical finish time is the one several of our runners have set their sights on for their spring race. If you want to see that 1:59:59 on the finish time clock, you need to keep your pace at 9 minutes & 9 seconds [or faster] per mile.  During training, you want to get your body used to running this pace, so running your tempo and some of your intervals at that 9:09 [or faster] will help you mentally and physically prepare for your half marathon pace [HMP] goal.  You can do it!   Screen Shot 2015-02-12 at 10.47.57 PM

For today’s speed session, I kept the 2 hour half marathon finish time in mind.  My ‘recovery’ pace was a 9:05/mile ~ this way your HMP seems easy compared to the rest of the workout!

You can substitute songs as desired below [hey, not everyone is a Tswift fan!] but the just of it is to alternate periods of speed with periods of recovery [your HMP].  Take 30-60 second breaks between songs as needed, eventually working up to NOT needing breaks.

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I was sweaty and felt like I got in a great run.  Hope you can make it work for you!

Try to make sure you are getting in at least one speed/interval session per week and one tempo session per week.  Hill work is never a bad idea either.

Good luck & stay fit!
Disclaimer:  I am not an expert, just a seasoned runner.  Please consult your doctor and make sure you have been running, injury-free, for 6-12 months before introducing speed work! 

 

RUN + YOGA challenge [Day 12] XT or REST

Today is a CROSS TRAIN or REST day.    

Took a break around here today and rightfully so.   We’ve all been working hard! And we have another group run in the AM, so that should suit us just fine.    Screen Shot 2014-09-12 at 9.44.43 PM

Hope you found some peace today, whether you worked out or not.

 

 

Just joining us?  Below are some links to get you started…

The synergy of running and yoga

RUN + YOGA Living Fit [Columbus] Challenge – Day One

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The challenge is below, both a picture and pdf version.

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YOGA + RUN challenge [PDF version]

Disclaimer:  We are NOT PROFESSIONAL runners or yogis, so make sure you check with your doctor and/or exercise professional for tips, advice, etc.  We are just a group of fitness junkies who love a good challenge now and then 🙂

Cross Training photo credit to www.cycling360media.com

RUN + YOGA challenge [Day 5] XT or REST

Today is a CROSS TRAIN or REST day.    images

We have updated our challenge to include TWO potential REST days.  We want you to feel accomplished, but not overworked!

If you choose to cross train, it can include any type of movement.  Hiking, biking, walking, lifting/weights, kettlebells, kickboxing, P90x… the list goes on!   The idea is to get in at least 30 minutes of movement and work various parts of your body and muscles that you don’t necessarily work doing yoga and/or running.

You can find a lot of great workouts on Pinterest, YouTube and other fitness enthusiasts websites/blogs.  Here are a few ideas to get you started…

 

Many of our runners do their long run on Saturdays [some doing 18 miles tomorrow!], so don’t do anything too strenuous or new on a Friday.  Your body will thank you for it!

 

Just joining us?  Below are some links to get you started…

The synergy of running and yoga

RUN + YOGA Living Fit [Columbus] Challenge – Day One

Screen Shot 2014-09-01 at 2.55.10 PM

The challenge is below, both a picture and pdf version.

Screen Shot 2014-09-05 at 11.56.30 AM

 

YOGA + RUN challenge [PDF version]

Disclaimer:  We are NOT PROFESSIONAL runners or yogis, so make sure you check with your doctor and/or exercise professional for tips, advice, etc.  We are just a group of fitness junkies who love a good challenge now and then 🙂

Cross Training photo credit to www.cycling360media.com

RUN + YOGA challenge [Day 4] RUN!

Today is a RUN day.  

Thursdays we partnered with lululemon Polaris and created ptown run club.  

Click HERE for more info and come join us!

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Just joining us?  Below are some links to get you started…

The synergy of running and yoga

RUN + YOGA Living Fit [Columbus] Challenge – Day One

Screen Shot 2014-09-01 at 2.55.10 PM

The challenge is below, both a picture and pdf version.

Screen Shot 2014-09-01 at 2.58.20 PM

YOGA + RUN challenge [PDF version]

Disclaimer:  We are NOT PROFESSIONAL runners or yogis, so make sure you check with your doctor and/or exercise professional for tips, advice, etc.  We are just a group of fitness junkies who love a good challenge now and then 🙂

RUN + YOGA challenge [Day 3] & more yoga benefits for runners

Today is a YOGA day.  

We’ve touched upon the benefits of yoga for runners in some previous posts.  Today we offer another perspective from the book, Yoga for Runners by Christine Felstead.  Screen Shot 2014-09-03 at 4.43.19 PM

The back of the book reads, “As a runner, you strike the ground 1,000 times per mile, with a force of two to three times your body weight.  You can feel that impact in the muscles, ligaments and bone structures throughout your body.  [This book] addresses both the physical and mental demands of the sport…. after just a few weeks of Yoga for Runners, you will feel stronger, more balanced, more in tune with your breathing, and more aware of your posture and technique.”

Felstead lists several positive EFFECTS of yoga on runners;

  • flexibility
  • strength
  • biomechanical balance
  • a complete body workout
  • energized body
  • improved breathing
  • several mental effects including stress reduction & mindful eating

She also lists the BENEFITS  for runners;

  • better running
  • healing and avoiding injuries
  • post-race recovery

Yoga is also a great form of cross-training and/or post-run recovery.

We will be featuring information from her book over the next month of our RUN+YOGA=SYNERGY challenge. Just enough to give you great advice, but not TOO much so you buy the book for yourself!  So check back often and take the challenge with us this month to see if you notice a difference!

Felstead also offers a variety (over 80!) of poses and sequences to focus on various areas of a runner’s body.  Today’s sequence comes from her CORE STRENGTH chapter, MAXIMIZE YOUR RUNNING PERFORMANCE.

A strong core supports your leg movement, which can give you a more efficient running stride, in turn reducing fatigue, injuries and increasing endurance and possibly running times.  Below are some poses she suggests to build a strong core.

  • Ab curls
  • Plank
  • Chaturanga  do-yoga-be-awesome
  • Side plank
  • Dolphin and/or down dog to rest
  • Dolphin plank (if you’re feeling ambitious, do a few plank –> dolphin plank –> plank sequences… Heidi had us do these at Harbor Yoga on Monday and we are STILL sore!)
  • Upward plank
  • Upward dog
  • Boat
  • Bridge
  • End with Ear to shoulder and/or Eagle to release your upper body

Repeat sequence a few times to get in your 10-20 minutes of yoga for the day.

Pair this with a 5-10 minute warmup and cool down (maybe even a jog!) and you’ve completed today’s challenge!

Just joining us?  Below are some links to get you started…

The synergy of running and yoga

RUN + YOGA Living Fit [Columbus] Challenge – Day One

Screen Shot 2014-09-01 at 2.55.10 PM

The challenge is below, both a picture and pdf version.

Screen Shot 2014-09-01 at 2.58.20 PM

YOGA + RUN challenge [PDF version]

Disclaimer:  We are NOT PROFESSIONAL runners or yogis, so make sure you check with your doctor and/or exercise professional for tips, advice, etc.  We are just a group of fitness junkies who love a good challenge now and then 🙂

Weekly Workout ~ Half marathon training week 6

We are HALF WAY to race day!

Its week #6 of our 12 week half marathon training ~ beginner & intermediate runners training for the Cap City Half on May 3rd can follow our workout below;

Half Marathon Training Week #6

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We posted some info last week on SPEED TRAINING, so feel free to check it out!

 Happy running!  

**SIDENOTE** We will NOT be posting weeks 7 – 12… to get the rest of our training plan, you have to come join us for a run or email LivingFitColumbus@gmail.com 🙂  Tricky, aren’t we!!!!

Speed Training // Fartleks & intervals & tempos, oh my!

[t gellenbeck]

Speed training is a key ingredient in any Personal Record [PR],  although I wouldn’t advise it for beginning runners (as injuries could creep up).   When running my second half marathon, I took TEN MINUTES off my finish time, simply by adding in some key speed & hill sessions!

While your weekly long run is vital for endurance & getting your body used to the ‘pounding of the pavement,’ speed training is beneficial in many ways…

passion to push

  • helps build stamina that will allow you to run faster and stronger (who doesn’t want those benefits?)
  • improves running form
  • increases your VO2Max (helps with energy production)
  • helps you PUSH through mental barriers of doubt & discomfort ~ you CAN keep going!
  • is a fat-blasting, metabolism-boosting workout! Bonus, yay!

There are many different types, some with funny names…Screen Shot 2014-03-10 at 2.32.57 PM

  • Fartlek [speed+play] – accelerate when you feel like it, then back off when you want… have fun with it!
  • Interval Training – vary speed/intensity for a set amount of time, followed by a recovery period .  Think ~ jog 2 minutes, sprint 1 minute, repeat 5 times.  For a hard one, try Bart’s Yasso 800‘s training plan… 10 = ouch!
  • Tempo Run – warmup followed by a sustained effort run (typically at or just under 10K pace) finished with a cool down.  Runner’s World suggested tempo distances are 2+ miles for 5k training, 4+ miles for 10K, 6-8 miles for the half and 8-10 for the full marathon.
  • Hill Work – hill repeats or running rolling hills – help increase leg strength.  Most people hate them!

 

How often should I do speed training?

  • Beginning runners – build your base mileage and “healthy” running regimen before you introduce speed.
  • Intermediate runners – choose one day (we do Tuesdays) to alternate the various types of speed work each week.  Then allow yourself recovery time before doing another ‘hard’ day.
  • Advanced runners – the elites typically have two-three speed drills per week.  A common schedule has intervals/hills on a Tuesday, then tempo on a Thursday.

On a final note, may as well make this a life lesson too 🙂

Speed work can teach you ‘how to keep going when the going gets tough’ which can be applied to running, but also life in general.  One of my favorite quotes about running comes from [one of my favorite actors] Will Smith…

ws5

Will Smith’s Key to Life #1 – Running:

When you’re running and that voice in your head that starts saying to you, “slow down, your ankles are hurting” tries to get you to stop, that’s when you keep on running and breakthrough.  When you learn to defeat that person inside that tries to get you to stop, you can defeat anything that stands in front of you. Anything that’s blocking your way toward your true purpose, destination and goal.

Watch his video clip HERE!

For more on speed training, visit our ‘source’ sites…

Photo credits to… 

www.runwithjess.com

moirarogers.com

Weekly Workout ~ Half marathon training week 5

Our LivingFit running group met last night (instead of our usual Saturday morning) for a 6 mile run and it was a gorgeous evening for some exercise!  We are making progress as we begin to increase our mileage each week.

Its week #5 of our 12 week half marathon training ~ beginner & intermediate runners training for the Cap City Half on May 3rd can follow our workout below;

Half Marathon Training Week #5

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Hope to post some info on various SPEED workouts later this week (intervals, tempo/threshold, fartlek, etc).  For now you can visit the Runner’s World article HERE.

 Happy running!