Taking It To The Streets

Happy Friday Everyone! And better yet, Happy February 1st!!!

It has been quite the busy week for me, so I am going to keep it short and sweet today. I have a pretty low key weekend planned – I have a half marathon tomorrow, the Best Damn Race, here in town and it is the inaugural event! Usually, I am hesitant for first time races, but this is different. One of my friend’s boyfriend is the race director, so we are all excited to be out supporting him with this awesome race! Other than that, not much is on my plate – wooo hoo!!

I thought instead of sharing photos with you all today, I would share an awesome infographic that I found about marathon running. There is just something about infographics that are so much fun, and this one is no different. Speaking of marathon training, I think I owe you all a post on my training plan for my upcoming marathon! Be on the lookout for that next week!

Have anything fun planned this weekend? Who else is headed to the Best Damn Race? Let me know which distance you are running so I can look for you!

Go Get Your Goals

I think one of the biggest thing that happens after the new year when people set goals is they are too focused on setting them right away. If all of the goals aren’t set those first few weeks, then people feel like all is lost – so much for that goal, right? Wrong!

If you are training to run a race, and you don’t get your goal time for that race, do you push on and go for it again? Or do you completely throw in the towel? It is easy to feel that since you don’t accomplish something right away, that it is unattainable. It is just too hard, so why even bother?

You ate more dessert last week than you had originally set your new years goal to be, so next week you are going to have twice as many, because why does it even matter? You failed that goal. Don’t even think like that.

I believe the biggest thing to remember about new year’s goals (or any goals for that matter) is that they are ongoing throughout the whole year, not just the first few weeks. How many of you have fallen out of focus for your goals that you set on January 1st? I know that there are a few that I have definitely not been able to achieve the past couple weeks. For example, I set a goal to practice yoga twice a week this year. Well, the past 2 weeks I only made it to class once. The difference here is that I am not going to let that stop me. I can definitely pick back up and get to class twice this week, even if I missed that goal in the past. Nothing says that I can’t reach for the goal again. I haven’t failed – I just haven’t reached it yet.

I want to post my goals again so they are in the front of my mind. I challenge you to do the same. Give yourself a goal check and see what your progress is. If you have come up a bit short on some, no big deal. Just start at them again. No one says that January 1st is the magical day to make things happen. Why can’t it be January 3oth, or April 16th or even September 4th? It is any day that you decide to make it happen, plain and simple.

2013 Goals.jpg

I am making it a point to not let my goals get pushed to the side this year. Are you?

Pillage And Plunder

This past weekend, for yet another year, Tampa was pillaged and plundered by pirates. And of course, every year since 1904, we have made it out alive! Relatively of course – it was Gasparilla after all - Tampa’s biggest party day of the year!

South Tampa shuts down as the mayor hands over the keys to the city and the pirates invade, celebrating with their victory parade down Bayshore Boulevard! And yes, I get that this sounds totally silly to non-Tampa natives (and maybe others that live here). But seriously, this is one of the most fun days of the year here. It is wild and crazy awesome to people watch, participate in the parade, and just have an amazing experience

My favorite part of the day is early morning – the street that I spend pounding the pavement, day after day, is actually closed to all vehicle traffic. I always get out early and go for a run right on the street, as all of the tents, vendors, and some really early risers are setting up for the day. I was able to get in a nice and easy 14 mile run, tacking my run on the end of Meg’s 22 miler. She is running 26.2 for Donna in just a few weeks, and I was thrilled to be able to accompany her on her longest run yet, sporting my Gasparilla hat of course!

Gasparilla hatPost run, we showered up, ate a hearty breakfast and then got ready for round 2 – the Pirate festivities! We live very close to the parade route, so we are lucky enough to not have to worry about driving and finding a place to park. We had a few friends come over to our place, relaxed for a bit, and then hit the streets to take in some of the fun.

Gasparilla parade

There is a ton of fair food, booze and beads to boot. Most people in the neighborhood embrace the day, rather than shunning it. Really, it is the only way to go. Seems like a great day to throw a party to me!

Gasparilla

GasparillaMarcus and I are lucky enough to get tickets to a tent every year, so we are completely spoiled. We have a place to keep us out of the sun, a buffet of food, our own port-o-potties, and bleachers to sit on, which are the prime viewing areas! We aren’t pushed around by other people trying to get beads, and you get a great view of the floats as well!

Gasparilla

 

Gasparilla

 

Gasparilla 2013Another year, and a neck full of beads later, another Gasparilla has come and gone. For those of you thinking about heading to the parade in the future, don’t think twice! It an absolute blast and you won’t regret it. If anything, you will come home with some fun new bling!

Gasparilla

Gasparilla

 

Ever made your way to Gasparilla in Tampa? Love it or Hate it? Do you have any parades like this where you live?

 

 

 

Running Speed Workouts: Defined!

First off, happy Friday!! I’ll start of by sharing a beautiful Florida sunrise with you that I was lucky enough to catch on my run yesterday!

Sunrise

Ok, now back to business. ;) Whenever I have a new coaching client, we talk about previous training schedules and workouts that they have accomplished. Whenever I give the runners their plan, I always explain the different workouts in detail. I figured, since these runners aren’t always sure of what the workouts entail, then some of you may not know either. Here is a short list of some different running speed workouts that will help to get you faster!

Tempo Runs

Tempo Runs (or lactate threshold runs) are the most important (and least fun) workouts for just about any distance. They are going to be anywhere between 15 to 30 seconds faster than your desired race pace, depending on distance. For my tempo runs during marathon training, I will hold a consistent pace of around 7:45/mile. However, if I am training for another distance, – let’s say a 10k, my tempo runs would be significantly faster – closer to a 6:50/mile. As with every workout, paces are completely scalable to your goals. Just because someone may be running a faster tempo than you doesn’t mean that you have to keep up with them. Focus on your goal for your race

Pace Runs

These are probably the easiest ones to explain out of all the workouts. When running a pace run, you do just that – run at the pace you are looking to hold for a race. If you want to run a 3:30 marathon, your pace runs should be at 8 minutes per mile. Want to break 2 hours in the half marathon? Run at a pace of 9:09. Use this pace calculator to find out what your pace should be, based on your projected goal time.

Repeats

My favorite way to do repeats is on a track, but they can be done anywhere, as long as you know the distance you are running (or have your handy-dandy Garmin). Repeats should be hit at the same time for each one. For example, let’s say you are running 10x400m –> you need to run 400 meters (1 lap around a track) 10 times. After your first 400m, jog a very easy 400m to get your heart rate down, and then start the next 400m. You should never stop during repeats. The lactic acid will start to build up in your legs, and this is not something that will aid in getting you faster. If you do not want quite as much mileage for your workout, just jog 200m in between repeats. This is a little bit harder to keep track of though, since you would be stopping at different parts of the track each time. Check out this ladder workout if you are looking to get to the track!

Fartleks

I tend to do fartlek runs at the beginning of my training plans. They are enough to get your legs used to speeding up a bit, but nothing too crazy. My favorite way to do a fartlek run is by light posts. I will start running fast at one light post, and then when I get to the next one, I slow down. I repeat this for as long as I want the workout to be. When I say I start running fast, I’m not talking about a sprint either. The goal is to be able to have them all at similar speeds, so don’t overdo it in the beginning.

Progression Runs

These are great to simulate racing. You start off holding back a bit (like the start of a race where it is bottle-necked) and then slowly, mile by mile, you speed up. At the end of the run, you should be going significantly faster than when you started. I will usually drop each mile by about 10 seconds so that there is enough of a difference in speed to notice. The first mile should be faster than an easy run, but not too fast. If you have an 8 mile progression run on tap, that is 80 seconds you are going to have to drop from start to finish. Don’t go out too fast (sounds like a race, right?), or you will not complete the run how it is intended to be.

Don’t forget to warm up before each and every speed workout so that you do not hurt your muscles! I always tell my clients to warm up for 1-2 miles before attempting any type of speed. The same goes for your cool down. This is also something that I practice myself. If you are in cold weather, a longer warmup is probably necessary. 

What other workouts do you like to do? Please share them below!

Pump Up The Heat Circuit Workout

I think I saw one very common thing going around yesterday on twitter – very very cold weather! Another thing that was pretty consistent across the board was people skipping their run or even trip to the gym to complete an at home workout. Lucky for you, I have a pretty awesome at home circuit  today for Workout Wednesday!

Pump Up The Heat Circuit Workout

 

Rather than having the standard 2-3 sets of 10-15 reps, this workout is completely based around what you can do. After completing the walk/run on the treadmill, advance to the next workout – in this case, the split leg squat. Do each leg until you literally can do no more, then move to the pushups. For some of us, this may be only 10-15 reps. For others it may be 45-60 reps. Do whatever your body tells you, but work incredibly hard! This is a full body, intense workout, and should take you no more than 35-40 minutes, including the warm up and cool down at the end.

Most of the exercises should be pretty easy to recognize, but I think the knee to elbow could use some explanation, so be sure to check out the video below if you are curious.

If you do not have a treadmill or elliptical at your disposal, warm up by doing 5 or so minutes of jumping jacks to get the blood flowing and your heart pumping. Working out with cold muscles is never advised!

I hope you are all staying warm and can still get your sweat on! Ever done knees to elbow? It is always tough for me once I get going!