Picking Up the Pace

I've been doing heart rate training on and off, mostly on since around 2012. My running hasn't been the strongest over the past 5 years, but I have been running with the most consistency I have in years over the last two years, and I've been doing heart rate training the whole time.

For anyone who starts doing heart rate training, you know that you have to slow waaaaaay down when you start it. And when you're not really in great shape to start, you have to slow down even more to keep your heart rate in the correct zone. Typically for me I slow down like crazy over the summer months because it's really hard to keep your heart rate where you want it when it's incredibly hot and humid out.

A couple of weeks ago, I was logging a run in my log and noticed how low my heart rate was. So I started to look back over the past few weeks of runs, and was a little shocked to notice that my heart rate was significantly lower than it should be for the types of runs I was doing. Typically my general aerobic pace is around 10:35-10:50, and recovery range is 11:00 pace, we haven't delved into speed work yet this session.

So our runs have been in the 10:30-10:45 pace per usual, but my heart rate data has been reflecting recovery rates. Wait. What?? I looked over the majority of the summer's data, and that has been the trend for a couple of months. I was shocked! I knew I had gained fitness this spring training for the Brookings half, but assumed that those paces would just stay the same with that improved fitness and the onset of all the heat and humidity, but they've leveled off even more!

It's been a long time since I've seen such a clear cut sign of my fitness improving, and I'm beyond excited. I texted Toni and let her know that I thought we might have to pick up the pace a little bit on our runs, but that I was nervous, as I tend to break when I speed up. So we'll be mindful of it, and I'll continue on the full on recovery train after runs with epsom baths, and foam rolling/sticking, massages, yoga, etc.

I can't wait to see what this translates to in the fall when it's actually COLD OUTSIDE!!! Omgggggggg!

Long Run Pace

I confess: I used to run my long runs way too fast. I did every long run as hard/fast as I could with the thought process that running that pace during my long run meant I would be capable of running that pace for a race. I did this for several half marathons and even my first marathon (still my best marathon time, but let's ignore that for now).

This past training cycle, my long run pace ranged from 10:30-10:50. There was one magical unicorn long run day where our easy long run pace was 10:18, and one long run with a workout in it (a couple of miles at LT at the end of the run) that had us running right around a 10 minute pace. Yet my pace for the Brookings half marathon was a 9:33. 60-80 seconds per mile faster than my long run paces.

Since I started running distance back in 2005 (uff da, that's forever ago!) I've read a lot of books and articles about endurance training principles. What can I say, I'm a nerd and want to learn whatever I can about what I'm passionate about! One of the principles that resonated most with me is heart rate training, which is essentially training your heart to work more efficiently while you run. By running slower you are able to increase efficiency, so over time, you are capable of running faster without running harder. It's not any fun at ALL to start heart rating training, because you have to slow down. A LOT. To keep your heart rate in the correct zones for the various types of training runs. But once you dedicate some time and effort to it, it's awesome to see the benefits.

I think so many runners would benefit from slowing down their long runs, reaping the heart rate benefits and establishing time on their feet. An occasional faster finish, or a long run with a couple of minutes of pick ups throughout once a month is fine, but when we essentially "race" our long runs, not only are we not getting the endurance benefits from the training run, but we're also causing our legs to have to recover as if they've raced every weekend that we run long. And then we're also asking our legs to run hard and fast during a speed session during the week as well.

I spent a lot of time this winter base building aka a lot of slow mileage. Eight week of dedicated base building before I started a training plan and then an additional 4 weeks of base building within the training program. To say that I was ready to have some workouts when week one million hit, would be an understatement. But I found that the 12 weeks of base building really helped to lower my "easy" pace on runs, without doing anything but keeping my heart rate in the correct zone when I was running. And once our workouts started, I was continually surprised at how I was capable of hitting paces that were so much faster than what I was training at, and my legs were recovering well and quickly from the runs. It's almost... as if it's magic! Or science. Definitely one of the two.

If anyone wants some heart rate training reads, I would suggest either of Pete Pfitzinger's books. I also have an awesome 21 page document that someone sent me forever and ever ago, and it's super insightful and written in a very easy to digest way (despite it's length). I'm a convert, and I think others should be too!

Heat Training

Leading up to my half marathon in San Antonio, TX, the Alamo 13.1 I spent a lot of time keeping tabs on the forecast. This is not atypical of my race day countdown, but in signing up for the race, I strongly suspected that race day would be much warmer than what I had been training in. But I wasn't race-racing it, so it wasn't *too* big of a deal.

A couple of years ago, I vowed to no longer run spring marathons. Our winters are so cold and so brutal, that the bulk of our training is done in below freezing temps. Outside of a random week and a half of beautiful temperatures mid-February, I can say that almost all of my runs have been in negative temps to 20 degrees.

I know my body fairly well and have a pretty good understanding of how my body performs best, and what conditions cause me to struggle. I am NOT a warm weather runner. My heart rate shoots through the roof, I sweat uncontrollably (causing the aforementioned heart rate to sky rocket as it works over time to cool me from the soul crushing temps). I sweat so much that I have to be mindful of taking salt replacement pills so that I don't get sick and queasy when attempting to replace the fluids lost. A warm/hot long run will typically cause me to lose around 4 pounds, and that's with drinking a ton of fluids throughout the run.

So back to the marathon. I know that it takes me a couple of months to acclimate to warm weather, so it doesn't make any sense to train from January to May for a race that will always be warmer than the temps I have trained in. Even if the day is cool at 50 or 55 degrees, it's still twice as warm as what my body is used to doing. Barf.

On the flipside, our summers can be brutal here! (Sidenote: Why again do I live here??) They're nothing like you folks in the south, but it's not atypical for us to have 100% humidity almost the entire summer, and certainly in the morning when you're apt to get out and get in your runs and long runs. In the past, I've looked at the forecast, and pin-pointed the "nicest" pocket of weather for the weekend to get my long run in. I don't want to be miserable, so why make a long run more miserable, right?

All of this summer and warm training is great preparation for a fall marathon, because it's almost guaranteed that you'll get a cooler day on race day in the fall than the culmination of your summer training (save for that one brutal Chicago Marathon, 2011? barf...). Which is why you'll only find me sweating through 16-20 mile long runs in the summer for a fall 26.2.

Last summer, something switched in me. I think part of it was my mom's declining health and needing a physical outlet. We had a couple of weeks of brutal heat and humidity, crazy heat indexes and warnings not to be outside. You should've seen me be crazy pug mom making sure Ollie didn't suffocate during her potty breaks! (Flat-faced pups are prone to overheat or suffocate in super hot and humid temps!)

It was too hot to exist, let alone exist outdoors. But when it was too hot to run outside, I would download a couple of good podcasts, grab a water bottle, and go on a massive walk around town. By massive I mean 5.5 miles, because that's essentially the perimeter of my town. Ha. Once the major heat wave passed, I found that I was better able to run in the heat.

So that's the plan over here once it starts to warm up again. I'll continue to do my speedwork during a comfortable time of day, and probably most of my long runs too, but trying to make a point to runner some of the other more general aerobic or recovery runs in the heat of the day might give a nice advantage on race day, or at the very least, not make me wilt and die if my fall goal races happen to have a heat wave come through!

Hard-Easy Principle + Fall Races

When I was planning my training program for the Sioux Falls Half, I consulted Coach Jason, as I typically do.  In previous years I've had 2 easy runs, 1 tempo run, 1 speed workout, and a long run each week.  I really wanted to keep the same format, but because I was starting the training while still not 100% post-Fargo, I was concerned about the two speedy days since those typically cause me to get/stay injured.  He suggested I do only one speed work day, but that I throw in some striders at the end of one or two of my easy runs.  Okie dokie!

After doing more heart rate training reading and research (yes, I like to read, especially about running, it's obnoxious, I realize!) I realized that the main purpose of heart rate training is to capitalize on the hard-easy philosophy.  Basically you can train almost everyday and should avoid injuries as long as you're following the hard-easy principle:  every hard workout is followed by an easy one (heart rate wise).  During my training I was having 3 or 4 "easy" runs and only 1 hard and 1 long (which is considered hard effort even though the HR is kept lower).  Hmmm. 

While I created my training for the Fargo half similar to my Sioux Falls half training, I have decided to throw in some "harder" workouts if my body feels like it on one of the "easy" days.  Tuesday and Thursday are considered easy since I only have about 30 minutes for a run between work and class, and yes that means I'm dripping sweat during class.  Thankfully it's at my computer not around people with noses.

Monday night I took advantage of this "freedom" and decided to run a route by feel and not pay much attention to my watch.  It's much easier to not pay attention to my watch when it's dark out FYI.  I ran harder than I do during as easy run, but easier than a tempo run.  I kept thinking, "Ok, if you had a 10 mile tempo run, what pace would you run it at?" 

And shockingly it was a great effort and a lot of fun.  The first mile was a bit of a "warm up" but still a lot faster than I usually do my warm ups at.  Plus it was on a hilly route.  I tried to focus on a quicker turnover, and "running on eggshells."  When all was said and done I had a pace at the slow end of my tempo range, and a heart rate toggling in between my easy and low end tempo/LT pace.  And I wasn't hating life while I did it (general theme for legit tempo runs).  I think I'll be throwing these in going forward!

I did 4 miles in 34:25 for a pace of 8:37.
1.  8:52
2.  8:32
3.  8:32
4.  8:29

One of the reasons I was happiest about forgoing the fall marathon was that I could race a bunch of shorter races (hopefully before the snow, ice and freezing temps arrive)!  Plus, since Danielle will likely blow my crappy marathon time out of the water for our "challenge" I need to bank some time in our shorter distances.  ;)

On deck is:

Fargo FM half marathon October 8th.

Hope Reins 5k October 22nd.


Trick or Treat trail 10k (although trail means bike trail, not trail-trail) October 29th.

Jingle Bells 5k November 25th. 

TV update:  I cancelled my cable and DVR and my service was up last Wednesday.  And when I realized the horrible timing with sweeps week this week I almost cried.  Please keep me posted on tv shows I must watch online, mmmk?  I caught the New Girl pilot on Hulu this weekend and loved it. But I could probably watch Zooey stare at a wall and call it quality entertainment.

Fall Race Plans + Alabama Orientation Recap

My running has been pretty boring this week.  Easy paced miles with low heart rate, and striders thrown in at the end.  My allergies are attempting to wreak havoc on my system, and after 3 nights of sleep, my insomnia reared it's ugly head the last two nights.  Meh.  I figured it was high time to provide you with my Alabama orientation recap.

But first, I wanted to share that I had made a decision regarding a fall marathon.  But wait?  You think to yourself.  Didn't you already make this decision?  Like...twice or so?  Yes yes I did.  School is going awesome, and it's a ton of work, reading, writing, etc.  Much like I imagined it to be.  Surprisingly, I am adjusting better than I expected.  However, the more research I do about marathon training and specifically heart rate training, I realize that my endurance is not where I want it to be for a go at 26.2 miles.  I'm sure the race would go fine, and probably better than my last two injury fests, but I want to really knock it out of the park, and I don't think a quick 5 week schedule crammed in to heavy study sessions is going to do the trick.

Instead, I'm taking on my back up plan race of the Fargo FM half on October 8th.  The course is super flat, and should be nice and chilly.  I love the half marathon distance, sand that's what I'm most prepared to run, so that's what I'll do.  And then because halfs don't destroy your body like fulls do, I can still run some fun local races in October before the blizzards arrive.  :)

And shockingly, I plan to employ a standard length of marathon training for my spring race:  my 2nd go at the Green Bay Marathon!  And during the frigid winter months leading up to that training program, I will be working my tushy off with heart rate training to get my endurance where it needs to be.  #yaycloud

Ok, on to the bama recap. :)

I arrived in Birmingham, AL on August 17th, and met some of my cohortians at the airport.  (There are 43 of us in my incoming class).  A shuttle took us to our hotels in Tuscaloosa, and we got to see some of the horrific tornado damage.  Interesting fun fact:  I got my acceptance email an hour before the tornado hit, so I was glued to my tv as if it was "my" home being undertaken by storms.  Yikes.  We went to the nearby restaurant/bar to meet some of the other students and professors.

Thursday morning orientation started bright and early and it was go go go for about 12 hours.  There was a ton of information to cram in to our nerdy brains.  I kept finding myself analyzing the group, particularly in terms of introvert tendencies.  Typically in the librarian profession, you see a high number of introverted individuals, and orientation was true to form.  It was interesting to see people need to take breaks from interacting with people to "recharge" and people that would need to move on from group conversations when the group became too large, and thus unmanageble for them. :)

I guess the next two days were fairly similar to the first two, with lots of information thrown at us.  We did get to have a night out on "the strip" where we all felt like old farts compared to the little 21 year olds.  I managed to take a sweet photo ID pic, and then the worst photo of all time for our cohort "directory."  I'll have to share that on a day that someone needs a major laugh. :)

So enjoy the random pictures from the weekend.  I left my camera batter charger at home, so I had my cell to take pictures with.  I whined about this 1200x.

running + tuscaloosa..... yayzies

Gorgas Library. Pretty, right?

Denny Chimes.

Cool tinman sculpture.

roll tide!

Denny Chimes from the Gorgas Library steps.

Sweet library/harry potter shirt?  check!

Librarian cardigan?  check!

Bama pride?  check!

Sweet ID pic.  aka I WIN AT LIFE.

Surrounding the Denny chimes are the captains names, hand prints, and cleat prints.