Interval Training

Interval training is my worst nightmare. I absolutely hate it. I can run easy runs or long runs; I don’t even mind a tempo run that much. I can do some hill workouts or try to vary my terrain but heading to a park or a track and doing some intervals is not my idea of a fun time.

Luckily, there is a group to meet me in my town. This is a small group for men and women and they meet at a hilly park on Tuesdays at 5:30 p.m. (which is the worst time for me to run). Yesterday, I was so nervous about it that I ate a few chocolate chip cookies that my daughter brought home from school and then proceeded to the park to hear the workout.

back of shirt

 (I stole this t-shirt from Centerville High School for our team cross country t-shirt this year; I thought it was cute! I think about it when I am trying to sprint…)

2k at race pace

2 x 800 at faster than race pace

2k at race pace (or at least the same pace as the first one)

The cookies in my belly churned. We started the workout and I already had dead legs. I tried to balance myself as I sprinted through piles of dried up leaves and tried to remain focused as the sun went down and the sky drifted to a dark gray.

After the intervals, I was proud that I had finished and felt accomplished. I am just hoping that these intervals will get me into a fast 5k time that I want.

Along with this specific interval workout, I am trying to do a few Aaptiv workouts as well. Aaptiv is great because it is a trainer in your ear that tells you what to do. I reserve Aaptiv for treadmill workouts. I just did one on Sunday that kicked my butt that was a 3 x 8:00 tempo pace. The trainer (in this one the trainer was Meg), tells you to set your treadmill to a certain speed and then tells you to change it accordingly throughout the workout. I was really working hard on the last interval.

What do you do for interval training? Are there any workouts that you feel like really help prepare you for a fast 5k?

I am in such a marathon mode that I just want to go run long and not worry about these fast workouts–however, I know I will regret that when the time comes.

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(My daughter, in the middle, is going to be Cinderella tonight…she went to the pumpkin patch with her school yesterday and picked the tiniest pumpkin to bring home)

Today is Halloween and I am excited to take the kids trick or treating. They are excited too. I have a Cinderella and a raptor from The Lost World to take trick or treating tonight. I love these holidays because they all lead to one thing: CHRISTMAS!

christmas

(I love Christmas and everything about it! Just wait until I start doing crafts and stuff! Only 55 days away!)

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New ideas and, hopefully, some great changes!

I have been on a four-month hiatus from writing; it has taken a toll on me because I continuously think about this blog and what I would say…then I just never got on and did it! My high school cross country just ended, a little bittersweet. The boy’s team ended up sixth in the state, which seems relatively good, yet, second place was a mere twenty points ahead of us. It was such a close race. I just want to race again–I think the results would be different every time the boys raced.

I have also run two marathons since I have last posted–both with great results. I helped pace a girl in the first one and then ran one for myself the second–so some more race recaps are overdue. I ran the Twin Cities Marathon–which was beautiful and deserves some recognition. I ran with a great friend; both of us were under the weather but had a fun time and managed to get through it.

(I always put my kid’s names on my bib…people do not know how to react in the race though!)

So, watch for a recap soon on that marathon. I ran the Montana Marathon again, which I have recapped once, but might recap again. I was a co-director of that marathon–so maybe that can be a new twist on that race recap.

I also went to Spokane and watched my sister run the Spokane Marathon, and she had a new PR! The race was beautiful and deserves a recap as a viewer. This was the first marathon I have ever watched. It was a crazy adventure!

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My kids are on the right and loved running and cheering. My daughter even took a picture with a group of cheerleaders, which made the eight-hour trip worth it for her.

spokane

I also want to post some goals I have personally and maybe what I am doing to try to get there. Currently, I want to get faster at a 5k for an upcoming race in December. It would be great to get feedback from those that are reading and maybe even some workouts from them.

I want this blog to be more about life and not just running. I do all sorts of stuff (crazy birthday parties, school activities, Wal-mart pick-up) and I know that readers do too. I want to share a little more about everything–and maybe how I include a run or a workout into my day? So, I am hoping to change the face of this blog a little.

Last, I am really trying to figure out how to open an online store for running gear. Gear is so EXPENSIVE. Everyone wants cute leggings and sports bras and even running hats. I really have been wasting my time away trying to figure that out–and am currently finding so many problems with distributors. I keep dead-ending because I am trying to find local distribution and not China. If anyone has any ideas for me, please let me know! I am an English teacher; I don’t know that much about a business world!

So, all in all, I am hoping to be back and writing more and I hope that you will comment and help me!

What are your favorite workouts to gain speed?

Do you know anything about starting a drop shipping business?

What races have you been running and what are you looking forward to this winter?

 

 

What is going on?

I have not written for weeks now…what is going on with my blog idea? I can’t even believe it is the end of July almost…I had so many big summer plans and here I am…not doing all of them.

But I am doing more things than I thought I would and different plans than I thought.

I started the summer with only a few plans and hoped my kids would still have a “fun summer.” I enrolled them in a million camps to replace my lack of vacation plans and to stay firm to the idea that we were going to save money.

I put my five-year-old in a camp every week (which was pure torture for me…AKA the chauffeur). But he loved it, for the most part. We skipped a few days here and there.

My son, Owen, is in yellow above at golf camp. He is everything sports at this point in his life—golf camp, sports camp, basketball camp.

Here they both are at swimming lessons—which was great for them, but sweltering hot for me for two weeks.

And we took a family vacation to Bismark, North Dakota (to watch my husband play softball) and another family vacation to Las Vegas, just for fun.

I didn’t run the biggest races in Billings–and I actually enjoyed that I was on my own run. I knew everyone else who was “a runner” was at these events. I even read the results and figured out where I thought I would have placed.

But I did not regret not being there.

I canceled the only run I really planned on doing (a half marathon). I jumped into a few smaller runs, and I ran more with friends. I even took my kids on a few stroller runs which I haven’t done since they weighed under twenty pounds.

And it was nice.

It was nice not having everything laid out and being able to do what I wanted when I wanted. It was nice laying in bed while I knew runners were doing the largest summer run on a rainy morning.

Image may contain: 2 people, people smiling, people standing, sky, sunglasses, shorts, cloud, outdoor and nature

(Look at the background behind me—isn’t this a great place for a race finish?)

The point is–it doesn’t matter if you do not make a huge plan. It actually is okay that plans change.

My summer is not entirely how I expected–but it is going probably better. My races did not go as planned, but I am enjoying my runs even more. I am relaxed and happy with them.

And this is slowly changing my mindset from an ultra-competitive runner, to one that just wants to run for fun.

I have goals and things I want to do. I have not completely abandoned planning, because that is what I do. I plan. But I am slowly accepting the fact that plans change and the changes could be for the better.

For example, not running a half marathon in the middle of July allowed me to spend extra time with my family and friends. I ran a wonderful 20 miler (in preparation for a race I have planned…ironic, huh?). I spent the weekend golfing and going to dinner instead of anticipating the next day’s run.

Then, when I looked up results, I did not regret that I wasn’t there, but I looked for names I recognized and touted their accomplishments.

Or I  went to Las Vegas for a blazing hot vacation for the 4th, rather than running a run that I have every year in the past. I ran down the strip in 96-degree weather and laughed at myself when I was dying at three miles.

That is the great thing about this sport. We can have goals and things that we want to do—we can train for those things and try to make them a reality. And when we accomplish them we feel proud and great and set new goals to achieve.

But,  we can also find time to participate in the sport, but rather than keep up with the runner next to us, we can settle down and remind ourselves of why we run. Currently, I can relish the early mornings I spend with friends just chatting or the fun runs I have with my kids while they bike next to me.

So, as Target fills its isles with back to school notebooks, I think of all the things I still have planned and want to do this summer. Will I get it all accomplished? The important things I will–but I am sure that there will be some extra added unplanned fun as well.

 

 

Setting Goals for Running

Do you want to run a marathon? Do you want to run your first 5k?

Setting goals for running is an important part of the progression. What do you want to do in your running career?

For me, it has changed so much. In college, I wanted to be fast. I wanted to set records, earn All-American and be even faster. What I did for training, reflected what I wanted to be: Fast.

I did intervals twice a week, hill runs, lifted weights, ran double days and raced almost every weekend. Running was my job–and I had time for it to be my job. I didn’t have kids, I was not married, and all of my friends were on my team. It is what worked for me at that time.

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After I graduated and found a career in teaching, I had to refocus my goals a little bit. I still didn’t have a family, so I had time, but I also now had a job. I had other things to worry about as well.

My focus shifted to marathon training and running my fastest marathon times. I didn’t train quite as hard as I did in previous years, but I still had time to do several long runs and sacrifice sleeping in mornings to lift and get another run in.

However, now, my goals have shifted again. It has been a hard shift for me.

I still want to be fast. I want to be able to win local fun runs and still chase down the dream of breaking 3 hours in a marathon, but as I get older, busier, and more unfocused, I realize those goals have to go away and I need new ones.

running

Now, I push a stroller sometimes or I race my 5-year-old on a bike. I wake up early and run with other mom’s who are juggling the same time issues that I am having.

I also have to realize that I am not as fast as I used to be. This 37-year-old body may feel like I am still 21, but it doesn’t recover or move quite like it used to. I have nagging injuries and I can’t just jump in my car after a run. I need to stretch and move around or I will get painful cramps in my calves and tight hamstrings.

I know this is my reality–but why is it so hard to absorb?

I have changed my goals numerous times in the past few years. I am now in the walk-run marathon mode–and I have been trying to master Jeff Galloway’s art. I find that I have time for this plan and I feel good about what I am doing–even my times at the end of my running.

I also have found several websites that make me realize what is important and what I should be trying to value, over what I have in the past. In the past, I strove to be fast and didn’t care about other things.

Now, I must practice the art of gratitude and using my run to find the things I am grateful for and appreciate the time with others. Another mother running blogger, Life as a Running Mom focuses on gratitude and ends her posts with things she is grateful for that day.

Hungry Runner is another blog that I am a fan of that really puts things in perspective. She has three small children and is still chasing personal goals–and some of those are new personal goals.

Setting running goals are a part of running. Everyone needs to know why they are running to perfect workouts and to really find the passion of running. However, those goals often change and sometimes, especially for me, it takes a little bit to realize those.

What are your goals? How often have they changed? Do you reflect on your pass and still chase those goals?

Share with me your thoughts. I would love to know how others deal with this and what goals look like for others.

Finding Time to Run

How do I make time to run?

Summer is the busiest time of year. I dream about the lazy days of waking up, having coffee on the patio, and just reading a book just soaking up the sunshine.

Has that happened yet?

With July 4th right around the corner, I wonder what has happened to summer; what about all the things I wanted to? Will I fit them in?

Everyone has these busy times–no matter what your lifestyle, it is hard to add another thing to your schedule–and for some–running is the lowest on that priority list.

oaklie

(Above is my daughter, Oaklie, who managed to get a race in this summer already! She wore some really great running shoes!)

For me, I have made running a priority and something I have to do before the day is over. This mentality makes me get it in. I do not go a day without some sort of run–but the quality of that run may differ based on my time.

I am an early morning runner, so most days I will get up and go before anyone else is up and get my run in before my husband goes to work.

If this would work best for you, it sucks to start but gets easier the more you get in the habit. Challenge yourself to do it for a week and do not break the challenge (I reward myself with skinny white mocha’s sometimes as an incentive to get out of bed).

Once you get into a routine, it really gets much better and pretty soon (sooner than you think) your body will naturally wake up and want to get out of the door.

Recently, I went to a softball tournament in North Dakota, and the game was at 7 a.m. So, I woke everyone up early to go to the game. I didn’t run before and I felt like death–even though I was used to getting up that early.

It really becomes a part of you.

lori

(this is from an event we went to at the beginning of summer raising money for Relay for Life)

Another thing I try to do (I try to figure out how to do this once a week)- I try to do a fast speed workout. In my neighborhood, we have a little loop that is about 800 meters. I will try to do some quick intervals around that loop to squeeze in a speed workout.

Sometimes I push a stroller, sometimes I have my kiddos with me on the bike, and other times, I might have them time me (I can see them for most of the loop).

You can really fit this to any time frame, and it feels like you worked hard because you are incorporating some speed.

The last thing I might do if I am very short on time (or maybe I have no one to watch the kids) is I find a HIIT workout. There are so many great trainers out there. I follow several on Instagram and Facebook.  If you just youtube HIIT workouts, some great ones come up.

These can last any duration that you want them to but are full of high-intensity exercises. I like these because I hate lifting (even though I am trying to do more of it) and sometimes I can do one of these for ten minutes and have sore arms the next day.

That is the best feeling, right?

These are the things that work for me, and I am addicted to working out. I have to do something each day because I crave that feeling after. I do not want to go through my day without a plan of when I am going to get a workout in.

With these little things (HIIT workouts, intervals, and early morning runs), I feel like my days are less stressful and I can do the things that are more important for summer–like spending time with my family, and, maybe, before this summer is over, I will get to enjoy that cup of coffee on the patio.

 

The Best Apps for Runners

Running Applications that Will Make Your Run Better!

I feel like I choose to run because it is efficient. It is an efficient workout, I can pick the time frame  I want to do it in, I can decide how bad it will hurt, etc. It works for me.

Technology is the same way–we want things to make things more efficient.  So combining the two ideas is a win for everyone.

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Photo by Pixabay on Pexels.com

 

I am going to share a few of my favorite running apps, and I want you to share yours too! I am always interested in hearing about something new to try! Please post what you use or have found in the comment section!

My Favorite Running Apps (in no particular order)

A GPS App

For me, this is Garmin Connect. 

I have a Forerunner 35 watch, so  I can easily sync my workouts to this app. The app will then spit out paces, heart rates, a map of my run, elevation, and more. It looks at my sleep pattern, my activity pattern, counts my steps each day, etc.

I might do an unplanned run where I go all over the place; when I look at the map of my run, it is fun to see all the zig-zags and then save that run for future use.

There are other GPS apps that I have tried that I don’t mind. Garmin is my favorite because it syncs with my watch. If I didn’t have my watch, I might try something else.

close up photography of red and black nike running shoe
Photo by Shane Aldendorff on Pexels.com

Nike+  worked with my previous Nike watch. I loved this app as well. This app gave you a trainer in your ear as well (if you wore headphones connected to your phone). The trainer would tell you to speed up, slow down, and also offer motivational phrases like “Good Job.”

The person talking to you is not a person though, it is a computer, which made it quite not as fun as another app I will talk about later (Aaptiv). I also wasn’t a huge fan of my Nike watch; it just wasn’t quite as efficient or easy to work as my Garmin. However, I did have a few people I coached love it and would never trade it.

Mapmyrun or Runkeeper or Strava

These are apps that will follow your run. You can run with your phone and they will follow you. Once you are done, you can retrieve pace information, route information and more details.

I sometimes go to one of these sites (usually mapmyrun) to figure out a route and distance before I run. I can pick points and know where each mile is and the total distance of a run.

Runkeeper is similar but you can find music to run to. You set the pace you want to run and it will find music to match that pace.

Strava has a community feel and allows you to compete with others. There is a ton of social media and ways to motivate yourself using this app.

MyFitnessPal

This app is great if you are trying to make a life change and live healthier. It allows you to create a profile and track everything you eat and your exercise. It then will evaluate your diet; they tell you if you ate too many carbs or had too much sodium in a day.

It is motivating to see. If I feel like I need to lose a few pounds or if I just am not feeling well, I will track myself for a little while just to see what I am doing. I usually can figure out an unhealthy habit that I have adopted through this app.

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Photo by Nathan Cowley on Pexels.com

Aaptiv 

This is one of my newest finds. If you are trying to motivate to add some variety to your workouts or you get bored, this app helps. You can pick the duration, mileage, kind of workout that you want (they even have yoga, stretching, biking, spinning, running, walking).

This app is a trainer in your ear. I have my favorite trainers that I look for. The workouts are put to different songs that may have a theme as well (like all Brittney Spears or something).

Aaptiv is really helpful if you have lots of treadmill time or you want to change up your workouts. They really get you to do things that you would normally not do. It does cost money (I found a coupon and got a steal at $41.99 for a year). However, it is cheaper than a gym and like a real live trainer. You can try it free for 30 days. If you want to try it, use this free trial . I am not an affiliate of Aaptiv (I should try to be), so I am not making a cent if you try it. I really do love it that much!

There are tons of apps that I love. These are just a few. I think I might do another post soon after I check a few out. After writing this, I am thinking about some others that I have heard of but never tried. For example, Edomondo, Fuel my Run, Couch to 5k, etc.

Let me know what you like or if you try one of these that I have suggested!

 

 

 

 

Interval Training and Improving Speed

You have been running for a while now, but you want to be faster. You have tried a few different things to try to help, but nothing is working. So how do you get fast?

To get faster, you have to run faster.

That sounds easy but is actually hard to do. I have run for over 20 years and to make myself run faster, I have to really have set my mind to an interval workout or I have to have someone pushing me. It is even better if I have someone to push me in an interval workout.

Pace: To start, you should try to run a mile to figure out a base pace for yourself. What you run this mile (try to be as fast as you can) will help figure out what paces you should run for intervals. Coach and Legend Joe Vigil has come up with various pace charts that will help you develop a pace for your intervals.

Here is another pace chart example (this one is from Gulf Winds Track Club). As you can see, you need a mile time to figure out what sort of pace you should be at.

brown and white track field
Photo by Pixabay on Pexels.com

When you start interval training, you should start a pace that you can run now. As you develop into a faster runner, you can decrease the paces because you will be in shape. You should not start at your goal pace, because that could be a big jump from your current fitness. If that doesn’t make sense, please ask me!

Now you know how fast you should run, but what is interval training and what types of intervals should you be running?

Goal: Before you start, you should also figure out your goal. What distance do you hope to be faster in? Interval training for a marathon is much different than a 5k. You also can do more interval training for shorter races.

Decide a distance that you want to be your goal (rather than just be faster). Once you know the distance, then use the workouts below to outline a weekly schedule for yourself.

You will get faster interval training for any distance–but be specific to start.

Long Intervals– Just like hills, you have a few options to get faster times. The first is long intervals. Your goal will depend on how long “long” intervals are.

When I train a 5k runner, they have long intervals maxing out at 1 mile. They do not do any longer for an interval. I even consider 800’s a longer interval.

These long intervals work on endurance and the slow twitch muscles (just like hills). They allow you to build up lactic acid in your legs and run through that until they do not burn as much anymore.

These long intervals are really to help improve pace.

An example of a long interval workout for a 5k runner would be 3 1-mile intervals at race pace. If the runner has run their mile in 6 minutes, then they should be trying to hit 6:00-6:20 for each mile interval.

After each mile, you get a break. I usually have people jog a little after (still working on the endurance), and then they get to take a breath. I vary the rest. One week it may 4 minutes. The next week I might give them an equal amount of time (if it took 6 minutes to run, 6 minutes to recover). Do not give yourself a FULL recovery at any time during long intervals.

You should feel recovered enough to run another one, but not so recovered that it is easy.

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Photo by Tirachard Kumtanom on Pexels.com

Another common workout I do with 5k runners is 4-6 x 800 meters at race pace. The recovery is a 400 jog. This really works on endurance because there is no break at all to recover. You have to learn to recover while running.

For a marathoner, they might do 2-mile intervals at race pace with a five-minute rest. The pace is much slower so they will not require as much rest.

Short Intervals– These intervals should be more painful than the long. These should be run at a faster speed and more of them.

Even for a 5ker, the shortest interval workout I really do is 400 meters. I have my athletes run 6-10 400’s at a few seconds faster than race pace.

I might even have them do 6 all out.

The difference between short intervals is that you get a full recovery because your goal is to run fast. This is way easier to do with people who are faster than you. You want someone to push you or you could time yourself and try to be consistent with goals. Push yourself.

There are various short interval workouts online. Shape Magazine has a few workouts that can be done on a treadmill.

HIIT Workouts– This is another way to get faster, and considered interval training. High-Intensity Interval Training is the hottest craze. If you Pinterest workouts or just plain Google workouts, you will see a variety of 10-20 minute workouts.

These workouts are not necessarily running workouts. The may include short sprints, but they also include aerobic exercises that will make you out of breath. High knees, burpees, push-ups, planks, etc. They give you more variety.

If you are bored of running but want to incorporate some sort of training, you should add these HIIT workouts to your regular routine.

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Photo by Tirachard Kumtanom on Pexels.com

Strides– Strides are crucial to getting faster. If you do nothing else, you should add these. They add about 5-10 minutes into a workout but make a huge difference.

After any workout (the more tired you are, the better!), find a place where you can run 80-100 meters. You can start around 75% but build up to 100% effort halfway through the stride. The last 50 meters should be at 100%.

After you are done, you should walk back to the start and repeat. You should do this 6-8 times. Remember your form as you go through these strides and remember to run as fast as you possibly can.

Just by doing this little stride 2-3 times a week, you will build speed, stamina, and mental toughness. This forces you to run hard when you probably would rather be done.

Intervals are crucial to getting faster. If you are stuck in a rut, or you just started and want to get faster, try to include 2 of these workouts per week. Ideally, you want to do one long interval session, one short intervals session (HITT workouts count as short intervals). Also, add strides to 2 of your days.

By doing all of these things, you are going to become unstoppable!

Do you already run intervals? What are your favorite interval workouts?

 

Running Hills: Are they important?

In a simple word: Yes.

Hills are not fun for anyone. Even the most elite runners probably dread a weekly hill workout. But they are so important for training in general. I know I mentioned yesterday I would talk about intervals and I will, but I think hills precede the intervals in training. I will talk about intervals tomorrow…I promise!

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Photo by Nextvoyage on Pexels.com

Yesterday I mentioned the importance of strength training. Hills are a form of that strength training and also mental training. There are two different types of hill workouts.

Long Hill Intervals: When you run a hill workout, you are actually building muscles in your quads on the uphill, and lengthening hamstrings on the downhill. Repeats of hills are really great in training these muscles.

When running repeats, you want to try to run faster up the hill, then slowly stretch out on the downhill. There is no need to sprint downhill, as you will automatically pick up your pace.

Runners who have problems with hips and hamstrings should walk down the hills to try to alleviate some of the poundings on the way down.

It is important to remember good form on these hill repeats as well. You want to practice taking deep breaths through your nose, use your arms (I always tell the kids to use their back pockets), and lift your knees, even at the very top when you are dying.

I also try to do a short surge on top of the hill–which is the hardest part. This is mental toughness at it’s finest. You already are picking up your pace (or even keeping a steady race pace) up the hill, so deciding to make that even faster on top for a few strides is mentally draining. However, it works.

I would try to find a hill anywhere from 400-800 meters long for hill repeats. We have a great hill that is about 800 meters up. It starts very gradually and then gets steeper and steeper. We call it “Arrowhead” because that is the school it is near.

This workout is daunting to some of my high school kids, but after they feel amazing that they have accomplished such a feat. We will never race such a hill, but the physical gains they make, and the mental confidence from attacking such a workout is even more rewarding. I can always say that the race is easier than Arrowhead, and the kids agree.

It's A Hill. Get Over It.  Depending on the size of your hill, vary your reps. I usually start with 2-3, and I work my way up to 5. You do not need to kill yourself, but you do want your legs to feel like they have put everything into the workout. I would add warm-up and cool-down and stretch really well on these days as well.

I once heard some advice from a collegiate coach at a conference regarding repeats. His advice was to always change one thing when you do repeats–do not repeat the same workout. You can change the number of repeats, change length, change speed, etc. But don’t feel like you have to change numerous things. One thing is all you need to get better.

Short Hill Intervals-There are a ton of workouts to add short hill intervals to. You can complete a run and then add on a short hill repeat workout, or you can just make a short hill repeat your workout.

According to an article in Runners World, by Brad Hudson, hill sprints should be part of any runners regular training. I am not sure the “blogging” rules, but I want to include his smart, scientific explanation of what sprints do for runners.

  Hill sprints are an example of what I call “muscle training” — practices whose primary purpose is to stimulate neuromuscular adaptations that enhance running performance. They call for the nervous system to activate very large numbers of motor units, to fire these motor units quickly, to contract the muscles with great force, and to resist fatigue at maximal and near-maximal levels. They test the limits of the neuromuscular system’s capacity to generate and sustain running-specific speed and power, and thereby push back these limits. By engaging in regular, progressive muscle training, you will improve your brain-muscle communications in ways that increase your power efficiency, running economy and fatigue resistance. (Read more including workouts at Runners World

I usually do these on interval days with my team. We might do repeat 400’s, and at the end do a few short hill sprints. I find a hill that is 50-100 meters long and we race up the hill–so it is a dead out sprint up the hill. This makes your quads burn after a few of them.

If we have a course that involves several downhills, I might also have kids do a steady pace up the hill and then sprint down the hill (only on these short interval days), just to figure out footing and practice This really makes your hamstrings explode, so be sure to stretch them extra after trying this.

Another great hill workout is to find a 100-meter hill, time yourself going up and try to beat your time each time you go up. Remember that short hill workouts should be FAST. 

These short repeats are also mentally grueling because of the speed. They really allow your body to build some lactic acid into your muscles and you really have to train your brain to fight through that.

Here are a few more workouts that might be helpful at Active.com.

Hill Run– The other way to incorporate hills into your workout is to find a hill place and do a steady state run up and down the hills. I imagine this run could start at three miles and work up to more.

For the people I coach, I alternate these workouts at the beginning of the week. Mondays are hill days. It could be intervals or it could be the hill run (short intervals are usually on Wednesdays after another workout).

The hill run consists of going up Arrowhead and turning onto another hilly road, that just goes up and down for a few miles. Then, they turn around and come back.

We have another route along the main road, then turning onto a side street, running to the top, coming down to the main road, going to the next block, turning onto the side street, running to the top, and coming back down. This repeats for seven hills. Sometimes I might even have them do the entire thing twice to get more miles.

These hill runs are important as well because they work on endurance and, again, strengthen your muscles. The long runs help with slow twitch muscle fibers and strengthen them to improve endurance. The other workouts are working more on the fast twitch muscle fibers–thus, this long run is important as well.

You do not have to worry about running this run fast. This should be a steady run at a comfortable pace. Bring your friends and chat or listen to country songs. You will not get a benefit from running faster on this run.

Incorporate all of these hill workouts for maximum results. Each of these hill workouts helps build strength and give you strong benefits. The long intervals really work on both fast and slow twitch fibers. Your body has to figure out how to use each in the same workout. The short intervals target fast twitch muscles and fibers and then the long run goes back to the slow twitch muscles.

In addition, you are improving and strengthening other muscles as well. Improved balance, ankle flexibility, aerobic and anaerobic systems are all used when training hills. According to author and coach, Pete Magill, hill training is the best-kept secret.

Image result for hill running shirts

A few gentle reminders: Never do more than you can handle. You do not want to pull something; listen to your body and how it is feeling. You should feel tired and your legs might be jello, but nothing should be painful.

Also, only do one major hill workout a week. You might add short hill strides to a workout, but do not designate more than one day as hills your primary focus.

Start small and work your way up. Do not jump into a 10-mile hill run or 5 repeats of mile-long hills. Really pace yourself to get yourself in “hill” shape.

Please let me know if you have any great hill workouts or need any help designing workouts. I would love to help!

Strength training and Running

I have taken a few weeks off from the blog. The end of the school year is so busy! As a teacher and coach, I have a million things to wrap up and then a million things to get ready for next year and a summer to plan for cross country.

Image may contain: 1 person, smiling, standing, child and shorts (This photo is a few kids from the running camp that we just put on. We had 65 kids participate, ranging from ages 3-14. It was a huge success! Lots of smiles)

Anyways, I am back and, hopefully, will have some laid-back summer mornings to write.

As summer starts, I am really focusing on strength training and running and how the two will help each other. I have a chronic injury in my hamstring (still undetermined what it actually is), but I have found the more I strengthen my hips the better it gets. So, weight training helps prevent injuries.

Many articles that I have read are raving about the benefits of strength training and injuries. As runners, we are stubborn and will run through anything. We also only like running so we strengthen our calves and our quads all of the time. But what about hamstrings and hips? These are important to our gait as well, but, if you are like me, we ignore these muscles completely.

More and more research is also proving that strength training helps with speed and endurance. Many runners, including me, believe that lifting will make us weigh more, will slow us down. We don’t want big arms; our goal is to be thin and light, right?

Wrong. More and more runners are turning to strength exercises to make their running even better. For example, one of the newest crazes in my area is Orangetheory Gyms. These gyms incorporate interval training (I will talk about those tomorrow) and strength training exercises. If you haven’t tried it, it is worth it.

Orangetheory incorporates three or four weight exercises, rowing, and running every workout. People are dropping times in every area of running. I have a good friend, who has dropped her half marathon time by over five minutes, and she has ONLY trained using Orangetheory. She might kill me for putting her photo on my blog, but she will never know 🙂 She looks great and deserves the recognition!

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Another hot workout is hot yoga. In my area, we have a class called Shape , which is a yoga class that also strengthens. People are changing their bodies with this class and it is also helping them run faster. I work with a colleague who has lost thirty pounds doing this hot yoga shape class, toned up, and now has started running because he feels comfortable running.

I have been off and on with lifting. With my injury, I have been better about it, but I just do not like it. I meet people all of the time that would rather lift than run. I am the complete opposite. I would rather run 15 miles than lift for one hour.

However, during my last marathon though, I felt the lack of strength in my legs. I did not have it. And, maybe that is why I have a nagging injury now?

So, I am vowing to change it up for my next marathon in September. I am trying to lift a few exercises each day with dumbells or the 22-minute beach body workouts (Tony Horton).

I am also incorporating hills and interval training into my workouts (check out my post tomorrow), as this also counts as strength training.

If you Pinterest or even just google weight workouts for runners and you will get a plethora of results. Here are a few I found, just to check out.

Strength Training for Runners to get Faster

Runners World: Strength Training for Runners

20 Minute Strength Training Workouts for Runners by SELF magazine

Runners Blueprint

Spark People

What do you do for strength training? What workouts do you like?

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