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

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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…

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  • 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…

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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!  

8/21 ~ Day EIGHT of JUMP START Challenge

Whitney Carlson’s 21 Day Jump Start Fitness Challenge 

DAY EIGHT…spring_detox-2

The DETOX phase is complete!  Woohoo!

The next phase consists of being able to add a healthy, lean protein back into each meal.  Still no carbs/gluten and VERY limited fats.  Also consists of a customized FAT-BURNING workout routine.

DAY EIGHT, my personal thoughts… 

Pros of DETOX phase:

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  • cleansing body of impurities
  • ate more vegetables in seven days than I think I have in last seven weeks
  • lost 6 pounds!

Cons of DETOX phase:

  • Headaches for first 4 days, off and on
  • Tired and cranky (mostly the whole 7 days, according to my students :))

~  ~  ~  ~  ~  ~

Please contact Whitney if you’re interested in pursuing a fitness challenge of your own!

Click HERE to see DAY ONE and Teresa’s Weight Loss Journey.

“My body, like my life, is a work in progress!”  ~ Jessica Simpson, Weight Watchers spokes-momma

Here’s to LOSING weight while GAINING confidence and an even happier, healthier, FIT life!  

Cheers!

Photo credits to; www.lytnyc.com & http://farmfreshdirect.net

Living Fit Run Club weekly run update

Our Living Fit Columbus running group will be meeting tomorrow evening (rescheduled from this morning).  Weather is showing 43 degrees, so warmer than our last few Saturday AM runs!

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  • When ~ Sunday, March 9 @ 5PM
  • Where ~ meet @ Starbucks in Historic Dublin and run the Dublin Rd trail
  • Mileage ~ 3 mile out & back run = 6 miles total
  • Paces include 9:30-10 min/mile – led by Teresa & 11:30-12 min/mile [a run/walk group, no pace leader]

Our Living Fit Columbus running group is training for the Cap City Half Marathon in Columbus this spring and the Emerald City race in Dublin this summer.  Join us for a run sometime!

RUNNING TIPS from the trail

Our LivingFit running group meets on Saturday mornings. As we’re covering mileage, RUNNING TIPS Benefits of runninginevitably become part of the conversation.  Whether you are considering doing your first race, training for a new distance (several friends training for their first Half Marathon this spring!) or just running to stay FIT, it never hurts to take a crash course on Running Tips 101!

And perhaps you think ‘I’m not a runner’ ~ check out Katie’s success story and maybe you’ll change your mind.  Also, love this quote “The difference between walking and running isn’t speed or biomechanics… It’s determination.  If you have the determination to stick with a training program, you’ll soon be a runner.” 

Some RUNNING TIPS to consider this season…

  • Ease into it.     If you are new to running, just getting back into it after taking a break or training for your first marathon ~ EASE INTO IT.  Take walk breaks and don’t increase mileage by more than 10% per week.  Shin splints are common if you do too much, too soon.  Also pushing yourself too hard too hard can result in discouragement or burnout, so don’t be afraid to take it slow in the beginning.  Your runs should be at conversational pace (Boston winner, Burfoot, recommends heart rate b/w 120 & 140).
  • Get a pair of quality running shoes.     I’ll repeat this one.  Get a pair of quality running shoes!  My first running injury (back in 2000, before I was distance running) came because I was running in a New Balance cross training shoe ~ it was not designed specifically for running and it did not fit my foot/stride/gait, etc!  When my knees start hurting on a long run, its almost ALWAYS because I’m in a shoe that has too many miles and I know its time to get a new pair.  Stores around Columbus that are especially helpful include Columbus Running Co, Fleet Feet, Front Runner and RoadRunner.
  • Set goals for yourself.     What are your reasons for running?  Maybe its running for 30 minutes straight (a GREAT goal for a new runner).  PR-ing on your next race.  Talking a friend into their first ______ [fill in the blank for a distance!]  Losing 10 pounds.  Running ___ miles per week or month.  If you set a running goal, you’ll be more likely to achieve it.  Get it in writing.  Better yet, tell it to your running group (if you don’t have one, come check out Living Fit ~ its FREE!)
  • Nutrition & Hydration.     This one deserves a blog post all on its own.  Your body needs proper fuel to be able to run, so make sure you are eating a healthy, balanced diet.  There are so many ‘trends’ out there (Paleo, Advocare, Clean Eating, South Beach, etc) just choose something that works for you based on your goals.  If someone is running to lose weight (see Eating Healthy) and someone else is running to PR for a half marathon (see Eat Like a Runner), their diets and calorie intakes may be different.  Also, make sure you are drinking enough fluids ~ trainer Chris Powell recommends half your body weight in ounces (for example, a 140 pound person needs to consume 70+ ounces of water per day).
  • Be mindful of injury prevention.     Be sure you’re in the right shoe.  Don’t climb mileage too quickly.  Hydrate.  Rest or alternate running days.  Stretch (after warming up).  Although you can’t eliminate injuries (we have all had one at some point!) you can minimize your risks to them.

I’ve been running distance races for 7+ years and I still enjoy brushing up on my running tips, especially when talking and working with runners training for a new distance.

We will update this blog to expand upon each of the TIPS above as the training season progresses.

Do you have any TIPS that helped you go from walker to runner?  Or when you were training for a new distance?  Please SHARE and send COMMENTS!

For more information, check out some of our favorites..

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Weekly Workout ~ Half marathon training week 4

Sorry, a few days late with this week’s workout.  This DETOX has my brain a bit cloudy!

Its week #4 of our 12 week half marathon training.  Our LivingFit running group met last Saturday for a 5 mile run and some major refueling after @ Starbucks in Historic Dublin…

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Beginner & Intermediate runners training for the Cap City Half on May 3 can follow our week 4 workout below;

Half Marathon Training Week #4

Week 4 training

 Happy running!  

3/21 ~ Day THREE of JUMP START Challenge

Whitney Carlson’s 21 Day Jump Start Fitness Challenge 

DAY THREE…

More of the same!  Still just fruits (3), veggies (unlimited) and the TLS supplements.  IMG_4138

You start each morning with a glass of warm water and the juice from half a lemon.  The TLS info describes how it helps your gull bladder and aids in fat-burning.  The photo on the right —–> from The Farmacy states other benefits, including this article from The Chalkboard.  So drink up!

DAY THREE, my personal thoughts… 

Yesterday I learned that too much lemon water = heartburn.  I got all excited about its health benefits and the sweet taste, but I think I had one glass too many!  So I’ll likely limit it to just the morning detox one and maybe one other throughout the day.

My headache had subsided upon wakening this AM, but it was back in full force by 9AM.  I plan to drink more water today (although I’ve already been drinking a lot!) and I’m hoping since its day 3, this will soon dissipate.  From researching and talking to others that started a day before me, the first 2-3 days are the hardest.

9PM ~ had a cup of coffee around 7PM (half decaf and a little soy milk).  I am not perfect!  I can’t seem to kick the headaches, so I’ve been allowing myself VERY. SMALL. CHEATS.  ~ only the ones allowed, smiggins of protein and coffee.  Hoping that if/when the headaches subside, I will be able to have a couple of CHEAT FREE days before this 7 day detox is over!

Off to bed.  Day 3 in the books.

~  ~  ~  ~  ~  ~

Follow along as we [me, my husband and mom, 2 other LIVING FIT members] document our 21 day journey.  Please contact Whitney if you’re interested in pursuing a fitness challenge of your own ~ she will have another one starting April 2014.

Click HERE to see DAY ONE and Teresa’s Weight Loss Journey.

“My body, like my life, is a work in progress!”  ~ Jessica Simpson, Weight Watchers spokes-momma

Here’s to LOSING weight while GAINING confidence and an even happier, healthier, FIT life!  

Cheers!

2/21 ~ Day TWO of JUMP START Challenge

Whitney Carlson’s 21 Day Jump Start Fitness Challenge… 

If you didn’t see yesterday’s post, a few Living Fit members are participating in a 21 day jump start challenge by Whitney Carlson.  We LOVE her site, HeandSheEatClean.com and have made many of the recipes!

DAY TWO… 

The program starts with TLS Weight Loss Solutions‘ SEVEN DAY DETOX.  For SEVEN DAYS you eat fruits (max of 3 per day) and vegetables (unlimited) ONLY, along with the TLS supplements, as your body cleanses itself of all its toxins.  This is for health, but also fat-burning benefits!

You can see my trip to Trader Joe’s at the right.  —->DSC_0446

We are also supposed to limit exercise (eliminate strenuous activity, just walk or do slow flow yoga, if needed) and concentrate on resting, stress-relief and getting plenty of sleep.

DAY TWO, my personal thoughts… 

I have never done a cleanse before.  I have ‘eaten clean’ for 7 days, 12 days, 21 days [the longest I have EVER gone without sugar], but I’ve never done a true toxin-cleaning detox.

Day 1 was challenging, but I have to admit… I did cheat and have coffee yesterday.  Going cold turkey with no sugar, no caffeine, no carbs, no protein was SUPER challenging and I had a pretty bad headache off & on for most of the day.  So I figured the coffee was better than a giant spoonful of peanut butter!  The ‘rules’ allow you to have one cup of black coffee and/or 3-4 oz of clean protein, if needed, but it is not recommended during the detox (especially the first 3 days).  Dang!

Day 2 is proving to be difficult as well.  I think I could live on just fruits and veggies… IF I could have my coffee too!  I don’t really miss or ‘crave’ much except for my tall hazelnut cream cup of joe to get my day started.

I am cold [like shivering cold] and my headache has returned.  Could be the teenagers I work with ~ just kidding kids 🙂 ~  but I’ve done some research and its common to have these symptoms, so I guess I’ll just bare through it!

Oops ~ cheated again!  I HAD to add 1 tb of protein to my shake at dinner.  I was feeling weak and almost sick!  I still had 3 hours to go until bedtime and a 13 month old to take care of, so hopefully this doesn’t throw me off course too much.

Going to sleep a bit earlier tonight to make sure I get my 7+ hours.

We can do this!!!  Difficult, but not impossible!

~  ~  ~  ~  ~  ~

Follow along as we [me, my husband and mom, 2 other LIVING FIT members] document our 21 day journey.  Please contact Whitney if you’re interested in pursuing a fitness challenge of your own ~ she will have another one starting April 2014.

“My body, like my life, is a work in progress!”  ~ Jessica Simpson, Weight Watchers spokes-momma

Here’s to LOSING weight while GAINING confidence and an even happier, healthier, FIT life!  

Cheers!

1/21 ~ Day ONE of a 21 day JUMP START Fitness Challenge!

Whitney Carlson’s 21 Day Jump Start Fitness Challenge… & Teresa’s Weight Loss Journey

So even fitness lovers like myself need a little JUMP START every now and then!

A few Living Fit members are participating in a 21 day jump start challenge by the one and only Whitney Carlson.  We found her online a few months ago when looking for clean recipes… her sister site, HeandSheEatClean.com has some amazing recipes and tells her story from ‘Regular Whitney’ to ‘Fitness-loving [modeling, blogging, personal-training] Whitney!’

The program starts with TLS Weight Loss Solutions‘ SEVEN DAY DETOX.

Today is day one!  For SEVEN DAYS you eat fruits and vegetables ONLY (along with the TLS supplements) as your body cleanses itself of all its toxins.  This is for health, but also fat-burning benefits!

This was dinner tonight…

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Lots o’ veggies and veggie stuffed portabellas.

The program also includes a private FaceBook support group, workout plans, meal plans and most importantly, MOTIVATION & ACCOUNTABILITY!

Here is why I personally chose to pursue this 21 day jump start…

 

Teresa’s Personal Weight Loss Journey ~

Goal to accomplish accomplished!:  lose those last stubborn [10] pounds post-baby

My story: It has taken me ONE FULL YEAR to lose my baby weight.  I have a handsome, healthy one year old to show for it, and zero regrets for taking it slow.  However, recently I decided it was finally time to lose those last few pounds and get back into running, fitness, clean eating and SLEEP!

I am 5’7 and typically fluctuate between 135-140 pounds.  I never used to openly discuss my weight, but if others can gain inspiration from my weight-loss story, then I’m willing to share!

I was down to 125 pds on our wedding day in 2011, but looking back, I was too thin and looked HUNGRY 🙂   After the wedding I went back to my ‘normal’ routine of eating, running, cross-training (and enjoying the occasional ice cream cone or chocolate truffle… rare treats when I was in wedding mode!).

Before my pregnancy in 2012, I weighed just under 140 pounds.  A healthy, FIT weight and lifestyle.  This was a photo taken shortly after finding out we were pregnant…

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We are pregnant!

I  ran until the baby was 32 weeks and then slowly tapered off to not doing much the last 6 weeks; holidays, cold weather, treadmill in storage, bought a house… too many excuses to not continue exercising!  I gained 40+ pounds total and topped out at 182 pds the week JP was born.

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38 weeks!  Last pregnant picture… gained 40 pounds! 

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Joseph Parker stole our hearts on January 24, 2013.  Best day of our lives!

After JP was born, the first 20 pounds came right off and I figured since I was nursing, the weight loss would continue.  After 8 weeks (and doctor’s clearance), I began jogging, but was cautious to not exert too much energy as I was still nursing and didn’t want to impact my milk supply.

By that Easter, however, I had still not lost any more weight!  JP was already three months old and I’d only lost half of my baby weight.  I saw this photo of myself and realized I needed to take better care of my body…

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Easter 2013, 20 pounds to go!

In late April of 2013, I had focused on my baby and milk supply solely for three months and began to start working a bit more on my own health and weight.  I joined Weight Watchers, started eating cleaner and trying to work out more (at this point, I had only worked up to running one mile, then walking).  Exercise was difficult, I’ll admit… working full time, caring for an infant and getting NO sleep!

Over the next 8-10 weeks, I lost another 10 pounds and by summer 2013, was feeling good about my accomplishments.

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May 2013 ~ 15 pounds to go…

I decided not to worry about the last 10+ pounds and just enjoy my life with my family and my amazing 6 month old son.

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August 2013 ~ 10 pounds to go…

 

January 2014 brought JPs first birthday.  For one full year, I’d committed myself to him… not sleeping well, not exercising as much as I needed to…

  • One, my milk supply was affected if I exerted too much energy sweating – in hindsight, I could have probably just hydrated more, but I was already drinking close to 75 ounces per day of fluids!
  • Two, I wasn’t sleeping well so I was always too tired to exercise anyhow!  JP nursed exclusively for 11.5 months and was up every 3-4 hours almost EVERY SINGLE NIGHT

Here is a [low quality, sorry] photo from JP’s first birthday party that made me realize it was time to start working on those last 10 pounds…

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Jan 2014 ~ HAPPY, but about 10 pounds away from HEALTHY!

March 2014 – I have lost 7 (yes SEVEN!) pounds since JPs birthday by EATING CLEAN, beginning to train for the CAP CITY HALF and incorporating new workouts like interval training and yoga into my exercise routine.

I hope to lose a few more  doing Whitney’s 21 day plan (detox, clean eating, new workouts designed by Whitney). Not everything in fitness should be about weight loss, but I’d personally like to get back to my pre-pregnancy weight once & for all.  Once I see 140 (or lower!) I will be doing a HAPPY DANCE!  And maybe, instead of celebrating with chocolate, I’ll celebrate with a new pair of skinny jeans 🙂

Check back soon to see how we do!

“My body, like my life, is a work in progress!”  ~ Jessica Simpson, Weight Watchers spokes-momma

Here’s to LOSING weight while GAINING confidence and an even happier, healthier, FIT life!  Cheers!

Update [April 2014]

After following Whitney Carlson’s 21 Day Jump Start Fitness Challenge, I FINALLY lost the last few pounds and got down to my pre-pregnancy weight.  From JPs 1st birthday on Jan 24, 2014  (photo above) to our Spring Break vacation in Mexico on March 30, 2014 (below) Joey lost 15 pounds and I lost 12!  Joey somehow gained weight during my pregnancy as well, although I hear this is common. 🙂

I’ll spare you from bikini selfies, but here is a family photo from our vacation…

A quick one with the boys

A quick pic with the boys

I was also announced as the winner of Whitney’s 21 Day Fitness Jumpstart Challenge!  I cropped my ‘after’ photo below so you didn’t have to be subjected to my ‘ab shot’ ~ but this is a good angle showing how challenging it can be to find time for fitness when you have a little one.

Make time for yourself and know that a healthy, fit momma = more energy for chasing around that toddler!  

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So now…

Here’s to MAINTAINING weight, while gaining strength and speed for a new PR.  

See you on the trails! 

Living Fit ~ rebranded!

In an effort to be more consistent with our ‘sister publication’ ~ the Living Fit Columbus column on LiveCbus.com ~ we are implementing a new theme and logo!

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