05-25-2015

NJ 5K XC Series Race 2 Recap

Last week I ran the second race in the NJ 5K Summer XC Series with my mom. This 5K series is every Wednesday evening and is only 10 bucks! It’s a low-key event with plenty of food and refreshments post-race for runners. 

I ran the first race in 30:53. I had no expectations since it is on a trail/XC course and the hills are crazy (see hill profile in my previous recap). My goal for the second race was to just do better than the first time.

I actually ran watchless this time around. Not by choice though…I only had 1 GB left on my cell data plan (and 2 weeks left before the new month rolled over) so I couldn’t use RunKeeper, and I didn’t have my watch on me. Oops. So my strategy was to just go out easy and speed up. 

Truth.

Truth.

I think I ran the first half pretty well because by the second loop (it’s a 2 loop course) I still felt great. As opposed to last time when my pace dropped from 9:43 to 10:45…yikes.

My mom was actually doing really well but twisted her ankle and fell on the second loop. She was a bit cut up but got back up and kept running to finish the race! She’s fine – she took a few days off to ice and rest.

I felt like I probably could have ran a bit faster this time around but I was cautious in the first half so I didn’t feel awful on the second loop. A thin, one track dirt/grassy trail is tough to run on! My calves were sore (again) the day after, but I’m really liking running on new terrain.

I finished this race in 30:13 – 40 seconds faster! I think as the races go on I will get more used to running on uneven terrain. Right now there is a portion where I slow down because I’m really nervous about twisting my ankle or stepping in a hole I don’t see. My goal for the next race will just be sub-30!

It’s so funny how much of a time difference terrain can make. I am seriously impressed by the high school XC runners who run like, 18 minute 5ks here like it ain’t no thang. Yes I just used that phrase.

I won’t be running it this upcoming week because my mom and I are running our first NYRR race of the year on Saturday (and shooting for a 10K PR), but I’ll be back the following week.

 

A photo posted by pattyrivas13 (@pattyrivas13) on


Anyway, trail runners, what tips do you have for a newbie trail runner?? How do you get over your fear of twisting your ankle? 

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05-20-2015

How To Increase Your Instagram Followers in 24 Hours

The other day, I decided to run an experiment on my Instagram account. I had been stuck at around 880 followers for a while, but it had partly been my fault because I have not been engaging as much on that platform recently.

24 hours later, I had over 100 new (targeted) followers, and finally hit my long time goal of 1,000 followers!

So what did I do?

Increase your Instagram followers (without being spammy!)

I followed everyone! Jk. sort of. 

One of the number one tips I give to my clients is to engage, engage, engage. It’s not all about you. Social media is about building a community and connecting with like-minded people. And that’s exactly what I did.

I started searching through my usual hashtags: #fitfluential, #sweatpink, #runnersofinstagram. I would follow people whose profiles looked interesting to me (as opposed to following random @$$ people through those #followforfollow or #likeforlike hashtags). 

When you follow someone, sometimes a little drop down menu appears of people similar to that account who you might want to follow as well. I would go check out those people, follow, look at the drop down accounts, etc.

I didn’t stop there though. As I scrolled through those profiles, I would leave meaningful comments (not just “Cool pic!” etc.) relating to that photo. Sure, not everyone will follow back, but hey over 100 people did and also came back and commented on my photos!

I was talking to my sister about it, and she asked, “But isn’t it annoying to have a bunch of random people in your feed?” To me it isn’t, because it’s all content I would want to see anyway. I made sure to follow people in my “niche” and people I actually want to connect with and learn from. I love following any account that is running related because that inspires me daily to get out there and get my runs in.

It is important to note that I did not follow a million people within an hour. I spread it out throughout the day, following a handful in chunks, so as to not be penalized by Instagram or be marked as a spam account. After a few days went by, I used the app InsTrack to unfollow those who didn’t follow back (though I do keep many who, like I said, inspire me or motivate me in some way). My main reason for unfollowing after a few days is just to keep my feed unclogged. 

I wouldn’t recommend following, unfollowing, following, unfollowing people. It will come across as spammy and you don’t want your account flagged by Instagram. Instead, just follow people in the category that interests you, and after a week or so unfollow whoever you want, and then let it be. Take time to now connect with everyone you just followed and get to know your new followers.

I feel like I just wrote follow, followers, following a million times in this post :-P

So to recap:

  • Follow new accounts that relate to your blog or your interests.
  • Leave meaningful comments and connect with them.
  • Continue to exchange comments, likes, etc. with your followers and who you’re following.

And a few other tips:

  • Use relevant hashtags in your photos so people can find you. Apparently, now you can only hashtag once in Instagram. What I mean by that is, you can post, hashtag and then you’re done. You can’t go back and add more. Well, you can, but it will no longer show up in the feed of that hashtag. So if I could back on yesterday’s photo and add #igfitness, you won’t see it on the #igfitness feed. At least that is my understanding and I’ve tried it and can’t figure it out, so if I’m wrong please leave a comment!
  • Search through relevant hashtags and leave comments on interesting photos. I have a few Instagram “friends” that I now regularly communicate with just because I found them randomly! If you’re a runner, look for your state and running, i.e. – #NJrunning. It’s a good way to see who else might be running in your area.
  • Scroll through your feed. This is something I need to do more of. Lately, I’ve been slacking because I’ve been all over the place and managing client’s feeds so I feel like I’m never on my own! But scroll through so you can see what your other friends are up to.
  • Put your contact info and website in your bio. Sounds obvious right? But I’ve seen many without it. Use that ONE place on Instagram you can put a website to put in your website! Or in order to drive more traffic to your blog, change it to whatever blog post you’re talking about in your photo “I wrote about X today, read it by clicking the link in my bio!”
  • Put hashtags in your bio. I instantly follow back people who have #fitfluential or #sweatpink in their bios because I’m a fellow ambassador as well. If you have an affiliation, make it known so anyone else with the same affiliation can find you and follow you back!
  • Make your account public. I know many people are still wary about having their stuff out there to the public, but if you’re a blogger and serious about connecting with brands, you need to make your account public. As a brand manager, if you enter one of our contest as a private account, we won’t be able to see your entry. Furthermore, we just won’t be able to find you period if we are looking for relevant photos to share on our account. I just saw a group thread on Facebook discussing this as well, and many people won’t follow back a private account on Instagram. 

I hope these tips are helpful! I am working on building up my business Twitter account to share more tips relating to social media…please consider giving me a follow! I’m also creating a website under my name (pattyrivas.com) to blog specifically about marketing, my own experiences in the business, news (like Facebook changing it’s algorithms yet again), etc. I’ll let you know once it is live!

What tips would you add? Do you use Instagram regularly or is there another platform that is your favorite? Instagram is probably my #1!

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05-18-2015

Week 20/52 of Training – 2015

I haven’t done a weekly recap in a while, mainly because my runs had been all over the place and not consistent…and then I got sick before my half marathon (which I didn’t run), and took 2 weeks off. But now it’s time to start building a base before Chicago Marathon training starts. Here’s what my training was like last week:

Monday: 3 miles. Hill intervals. The park by my house has 2 awesome hills for hill intervals. One is really steep and the other is more of a gradual hill. Both last about 1-1:30 minutes. So we did a warm-up, then ran up the steep hill and increased speed as it flattened out, walked/jogged down the other hill, and then ran up it once we got to the bottom. We did that for a total of 6 times then cooled down.

Tuesday: Track workout. This was supposed to be on Wednesday, but Wednesday was my brother’s birthday so I knew I wouldn’t be able to get a run in after work. So my mom and I did 3×400/800 on the track, where we ran 400 meters at a bit faster than 5K pace, then 800 meters at 5K pace with no break. This was killer!! My mom did it no problem but for some reason my legs felt like lead. In between each rep we jogged 400 meters. Total mileage was 4 miles.

Wednesday: Off

Thursday: easy 5 miles + abs

Friday: Off

Saturday: 4 treadmill miles + abs

Sunday: Off. Was supposed to run but I was out late Saturday night with friends, so needless to say I did not get off the couch on Sunday ;)

I need to really work more on core strength. We did this Tone It Up video below and couldn’t even finish it. Sad. 

Do you have any favorite abs/core videos you use? Please leave a link so I can add it to my routine!

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05-13-2015

My Forever 21 Activewear Picks for May

Disclaimer: This post contains affiliate links. Forever 21 did not sponsor or compensate me for this post; all thoughts and opinions are my own.

Since my posts on affordable workout clothes are some of my most popular, I decided to feature my picks each month. This month, I’ll show you two pieces from the Forever 21 activewear line that I just bought and love!

I have to be in the right mood to shop at Forever 21. I feel like their hangers are always so tightly squeezed together, it’s so hard to actually browse through clothes. I discovered their activewear line a few months ago and really liked the quality, especially for the low prices! Some of their stuff feels like the same type of material as a lululemon swiftly shirt…I actually wanted to buy one to show you for this post but they didn’t have my size :( This is one of the ones I’m talking about.

I found the last of this tank top I’m wearing in the photos below, and really comfortable spandex shorts. The shorts don’t ride up much, and are such a soft material. I love the wide waistband and waistband details as well! Check out my photoshoot and I’ll link to the items at the end :)

Forever 21 Activewear

Forever 21 Activewear

Forever 21 Activewear

Forever 21 Activewear

Forever 21 Activewear

Forever 21 Activewear

Forever 21 Activewear
Forever 21 Activewear
I love this last photo…my hair – what is it doing??

The pink run top is really soft and I think will be perfect for summer races. Unfortunately, I can’t find it online, but here is a similar option that says “See You At The Finish Line.”

Here are the colorblocked shorts in both gray (like I’m wearing) and black. The shorts are $12.90, and the top is also $12.90…can’t beat that!

Pin it!

On a budget? Try the Forever 21 Activewear line!

I think next month I’ll show my workout finds from T.J. Maxx or Marshall’s. Sometimes you can find great deals there as well.

Have you shopped at Forever 21 for workout clothes? Where is your favorite place to shop?

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05-12-2015

Printable Workout Log

A month or so I posted two workouts: this full body 30 minute workout, and the 30 minute workout part 2. I’m (still) working on creating an ebook with an 8-12 week workout plan that follows the outline of those workouts.

It combines strength and cardio, and I promise you will be dripping in sweat by the end of those 30 minutes! Each week will get progressively more challenging, which is what will help you hit your goals and avoid a plateau.

So today I wanted to share a printable workout log you can use to track your exercise, either with the workouts above or any workout you do in general. We all know it’s important to keep track of your workouts – it helps you see how you improve over time and get stronger, as well as make notes of how you felt on a certain day, injuries, etc.

You’ll see you have 5 sets listed (not that you need to do 5 sets but I just wanted to give you enough room), as well as boxes to list your weights and reps. For example, even though my 30  minute workouts are AMRAP (as many rounds as possible), you should still be keeping track of how many rounds and reps you do. If in those 7 minutes you only do 2 full rounds and on the third you only get a few reps of an exercise, mark that down. The following week you might complete 3 full rounds, which will show you that you have improved.

It’s important to list the weights you use as well. Not only to remember what you used, but also so you know when to increase your weights. If you have been using 5 lbs. for 2 weeks, perhaps try increasing to 8 lbs. If you need to decrease after a round, that’s fine, just make a note of it. Then, the following week, start with 8 lbs again and try to get further with those 8 lbs. before you decrease back to 5 lbs. Does that make sense?

Here’s the log:

Use this printable workout log to track your workouts!

Or click here to download as a PDF and print –> Printable Workout Log

Do you use a log, write things down in a notebook, or use your phone to track your fitness?

Femme Fitale Fit Club

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05-11-2015

Madison Holleran’s Story

The past few days, this piece by ESPN titled Split Image has been going around the internet and being shared throughout social media. I read it on Friday while I was driving to Philadelphia. It took me a good 10-15 minutes to read, but it touched me and left me feeling…I’m not sure how to describe it.

The article captures Madison Holleran’s story. I had heard of her when everything initially happened. She was a star athlete at UPenn, who one day decided to jump off the 9th floor of a parking garage in Philadelphia. At the time, I couldn’t understand how that could happen. How someone who seemingly “had it all” could end their life. But after reading this piece, it makes more sense to me.

I can’t stop thinking about about Madison’s story. It is so tragic, and yet it happens every day. Apparently, suicide is the leading cause of death in young adults, aged 10-24. What really resonated with me is the fact that someone can look so happy on the surface, but be feeling something completely different inside. 

The article also discusses what role social media might have played. Madison felt like her friends were leading the perfect lives, when in reality they were struggling too, which they shared in this follow-up ESPN article, Life Unfiltered.

Is there an answer here? Probably not. People are more prone to share their highlights on social media, not the bad moments. And I’ve found that when someone does share the negatives, others are annoyed by it. I know someone who has posted status updates about feeling depressed or down with life, and then I hear from others, “Why would they post that, Facebook isn’t the place to air your dirty laundry.” So it’s somewhat of a catch-22. We can’t post the negatives, but in only posting the positives we are filtering our lives. The only social media platform I have found to be a place to discuss life in general has been Tumblr. What do you all think?

I can’t explain why I can’t stop thinking about this story. It makes me appreciate life, friends and family more. But it also opened my eyes. Everyone has a story, and someone might be fighting an internal battle you know nothing about. As someone who studied higher education and student affairs (my Master’s degree), it saddens me to think of that high suicide rate, and of the students who are struggling on college campuses.

If you’re a college student and are feeling this way, please go talk to an advisor, therapist or anyone you trust. I work on a college campus, and as a student affairs professional, I can say that we are always here to talk and listen. My boss, the Athletic Director, always makes time for her student-athletes when they come in and want to talk. Don’t be embarassed or anything like that. If you want to stay anonymous and are in a crisis, please call 1-800-273-TALK (8255) to speak with a counselor. 

Perhaps that is why I can’t stop thinking about this. I work with students every day, I see them walking around campus, I coach them on my cross-country team…you just never know what is going on. 

I’m not really sure where I was going with this post, but I wanted to write something all weekend and get my thoughts out. If anything, I hope this ESPN article brings to light statistics regarding suicide and suicide prevention. Madison’s parents started The Madison Holleran Foundation. This is their mission statement:

The primary mission of the Madison Holleran Foundation is to prevent suicides and to assist those in a crisis situation with phone numbers and resources that will assist them during their time in crisis. We will also focus our efforts on preparing high school seniors and college freshmen, since this can be a very difficult transition period, as it was for Madison and many college freshmen.

Will increased discussion about mental health help make it less stigmatized? I guess only time will tell. But I do think things are heading in the right direction. 

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05-07-2015

NJ 5K XC Series Race 1 Recap

Last night I ran my first 5K that is part of the NJ 5K XC Series. I discovered this group last summer on their last race of the year (of course) and have been so excited for it to start back up this spring/summer.

The NJ Trail Series group organizes a 5K every Wednesday evening at Central Park in Morris Plains, NJ. The best part is that it’s only $10, or if you pay for the full series ($75) it comes out to like, $4 a race!

Your $10 includes chip timing and food and refreshments at the end. Yesterday they had pretzels, brownies, chips, juice packs, beer and more.

They actually used some high-tech timing that I have yet to see at other races. They placed a velcro chip around your ankle (like an ankle monitor) which you gave back at the end. I personally liked it better than having to pin something on my shirt and take it off at the end to return it to them for the next race. I’m lazy, I know.

The course is actually a cross country course. The local high school XC team has meets at this park, and big meets (sectionals, counties, etc.) are held here as well. 

My dad ran the race with me, and my mom and aunt (who is visiting from Argentina) came to watch and cheer us on. I love that my dad came to run a 5K with me on his birthday! 

NJ 5K XC Series
The race itself wasn’t anything great for me, time-wise. But I knew that going in. First of all, it’s a XC course, meaning it’s all grass, gravel or dirt. Second of all, I took about 2 weeks off because I was sick before the half marathon I was supposed to run, so I wasn’t in 100% shape. But it was still awesome!!

I don’t know why, but I was so nervous driving to the race and lining up…like butterflies in my stomach. I thought to myself, “Why am I so nervous for this fun run 5K race where I know I’m not even going to PR??”

The race starts in this grassy field then goes out to a dirt, grass and gravel path where we did 2 loops. There are about 3 hills, the first one is really short but steep, the second is longer but not super steep, and the third goes straight up. I swear it felt like I was running at a 90 degree angle. It’s only a few feet long but I had to stop and walk once I got to the top. 

I mean, check out this elevation profile:

IMG_2008
I also like that the updated RunKeeper shows you how many steps you take per minute…very handy! I run around 175-180 steps apparently.

Anyway, I struggled a bit on the second loop but told myself once my RunKeeper told me I had a mile to go I would try to push it. My splits were 9:43, 10:48, 10:15. Like I said, that second mile was tough.

I finished in about 30 minutes and my dad finished in 27:XX minutes. Despite my time, I felt great afterwards. Just happy to be there and happy to be running. I was definitely feeling that runner’s high! I’m really excited to keep running every Wednesday with this group, and perhaps I’ll make some new runner friends! It will be a great way to get in a workout once a week as well, especially on trails.

If you live in New Jersey, I highly suggest you come to a race! Everyone is really nice and welcoming and it is not a competitive atmosphere at all.

Have you run a 5K series or something similar before?

Would you prefer an ankle monitor type thing for racing or good ol’ bibs?

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05-06-2015

What is VO2 Max Anyway?

If you’re a runner, you’ve heard the term VO2 Max being thrown around. If you’re like me…you aren’t 100% what it even means. Something about oxygen and how it makes you faster…or something…

What exactly is VO2 max and how can I improve it?

So what is VO2 Max? I decided to do some research and find out.

According to Breaking Muscle:

The short explanation is that VO2 represents the body’s ability to use oxygen. It is measured in units of oxygen used per kilogram of bodyweight per minute (ml O2 per kg per min).

That is still somewhat confusing to me, so let’s find another explanation. RunnersConnect explains it like this:

VO2 max is the maximum amount of oxygen your body can utilize during exercise. It’s a combination of how much oxygen-rich blood your heart can pump, and the muscles efficiency in extracting and utilizing the oxygen.

Furthermore,

Your VO2 max occurs when your oxygen consumption redlines—this usually happens at a bit faster than your 5k race pace.  At this point, your heart rate is also maxed out, and you’re working pretty hard.

So you can understand how a better VO2 max (point at which your basically maxed out) can lead to better running times. It allows you to use oxygen more efficiently, which leads to faster running feeling “easier.”

We know that elite runners have a crazy high VO2 max, and much of this can be genetic. But, us “normal people” as I like to say, can improve VO2 max simply by running more and/or doing specific workouts. 

Breaking Muscle says that you are able to improve your VO2 max by up to 15% with training! I’m in. Although you need to be in a lab to know your exact score, they did provide a table with a general idea of what yours might be. Let’s just say I’m towards the bottom of the chart.

What is VO2 max?Photo source

So how do you improve your VO2 max? Like I said above, run more. Build your base and once you’re ready, you can add in VO2 max specific workouts. Breaking Muscle suggests losing weight as well. That is one of my goals between now and when I start really getting into marathon training. I know I have at least an extra 10 lbs. on me that I need to shed. Side note: why is it so easy to gain 10 lbs. and so hard to lose???

Anyway, back to the workouts. Workouts are basically interval training, where you are running at or faster than 5K pace. It will be a struggle, but that’s the point. Over the winter, I was challenging myself by doing 400 meter repeats at faster than my 5K pace (and faster than I’ve ever done them), but it really is motivating to improve week by week and feel it getting somewhat easier.

Here’s an example of a workout taken from that same Breaking Muscle page I liked to above: 

  • Warm up – 10 minutes easy
  • 3:1 x 3
  • Recover for 5-10 minutes easy running or riding
  • 3:1 x 3
  • Cool down for 10 minutes

The 3:1 x 3 means that you’re running hard for 3 minutes, taking a 1 minute break, then running for 3 minutes hard again, for a total of 3 times before taking that 5-10 minute break. Once you’re ready to progress, start increasing the time you’re running hard. I’m tired even thinking of this workout.

I tried looking up other workouts and they are all basically the same. Run for a couple minutes at your VO2 max (or a bit faster than 5K pace), recover for anywhere from 4-10 minutes depending on your level. 

Apparently,VO2 max isn’t really that important for marathon runners, but it is key if you’re looking to improve your 5K time. I really want to work on getting faster between now and mid-June, so looks like I’ll have to throw these workouts into the mix. You can do anything for just 3 minutes right? ;)

If you have no clue when to schedule certain workouts, like Vo2 max, tempos, etc., I highly recommend working with a running coach. If you’re looking for one, definitely check out Coach Marc of TrainWithMarc

I actually have a 5K race this evening (if it’s not still raining) and know I will not be happy with my time…but it’s a starting point. Plus, it’s on a cross country course which will make it even more challenging, but I like it because it takes me back to those high school XC days!

Have you ever gone to a lab to get tested for VO2 max, or anything running related? I’d love to…and I’d like a professional gait analysis too!

What is your favorite running workout? I like anything on the track and hate tempo runs :)

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05-05-2015

5 Ways Spinning Can Help Your Running

I recently bought a Groupon for a spin studio in my area and really enjoyed it. It is super challenging for me, and each workout I never think I will make it the full hour. Before I signed up, I had been doing research on ways spinning can help your running. I wanted to learn more about the benefits and how it would translate to stronger running. Turns out there are many ways it does! 

5 Ways Spinning Can Make You A Better Runner

Builds both your aerobic and anaerobic endurance.

A spin class is a mix of easy portions and challenging portions. You might have a series of hill climbs, flat sprints and recovery sections. Because of this, spinning works both your fast-twitch muscles and slow-twitch muscles. Fast-twitch muscles are used during speed or hill intervals, and slow-twitch muscles are more endurance based (which will obviously help if you’re training for a marathon). No matter what distance you’re training for, spinning can help you get stronger and faster.

Non-impact.

We all know spinning is a great form of cross training for runners. It’s a similar movement as running, and obviously works your lower body. If you’re injured or just want something more low impact on a certain day, spinning is the day to go. When I couldn’t run for 3 weeks before the NYC Marathon in 2013, I did all of my “workouts” on the spin bike, and even completed “track” workouts on there too. I would suggest mixing up your cycling workout with seated and standing intervals in order to work different muscles.

Helps with cadence.

You’ve heard how you’re supposed to run at 180 steps per minute, right? Well, apparently, spinning can help imrove your cadence and increase turnover. A higher cadence on the bike translates to a higher running cadence. I believe it, because in my spin classes recently we’d be biking at 80-90 RPMs and it was killer! Apparently that translates to around a 7-8 minute mile. So the premise here then is that if you go to spin classes and are consistently in that higher range, it might help your speed and turnover (feet moving faster) which is obviously key in a big race!

You have control.

Since you’re indoors, you don’t have to worry about cars or other road safety hazards. You can fully immerse yourself in your workout. Also, you can give it 100% for the same reason. You can go all out in a sprinting portion without worrying about flying off the handlebars or crashing. On the flip side, you can control your resistance, and make the workout as challenging as you want it to be. I love being able to control resistance, especially on hill climbs, because if I were riding outside I would definitely be the person walking their bike up a hill :)

Increase your weekly miles.

If you’re like me and trying to increase your weekly miles, spinning might be the way to go. If you’re already running most days of the week, doing a morning or evenining spin class is a great way to add in more “miles” without the pounding of a second run of the day. It obviously counts as cross-training, and you’re getting the cardiovascular benefit which will help in your running. This is also a great option for those who are more injury prone as they add more weekly miles. I know plenty of runners who do count cross-training as miles (i.e. – a 60 minute spin class is equivalent to about 6 miles). 

I really do enjoy spin class, but like I said in my post yesterday, I need to work on balance as I get into my marathon training. I want to be able to at least do a spin class or yoga class once a week, which might require two workouts in one day…we’ll see.

Do you take spin classes? If you run most days of the week, how do you balance it with your training?

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05-04-2015

And So It Begins…

Marathon training that is. Well, not really but the build up begins. We probably won’t start our official training until mid-June, but I need to continue building my base now. I took the past week and a half off because I was sick for over a week. It’s time to get back into the swing of things!

We have a 10K on May 30th and June 13th (UAE 10K and Oakley Mini 10K) – anyone else also running it? My goal is to work on speed from now until June 13th before starting marathon training. I love doing track workouts and feeling fast, but also know once marathon training starts I won’t do them as much. 

Did anyone watch the Mayweather vs. Pacquiao fight? I don’t know anything about boxing but watched it with Dan and friends. Anyway, before the fight they show “keys to winning” for each fighter. Here are my “keys to success” for this round of marathon training:

  • Do more tempo runs. I won’t be doing as many track workouts because I want to focus on tempo runs. I know this will help me get “comfortable with being uncomfortable.” I really hate tempo runs but it’s a necessary thing.
  • Balance strength training and running. I really am horrible at this. Once I start training for a race, lifting is the first thing to disappear. I hate lifting after running because I’m tired and all I want to do is stretch and go home. The key will have to be lifting in the morning for 30-45 minutes before work, and running in the evening. At least 2 times a week.
  • Eat right. I don’t necessarily eat unhealthy, but I know there are improvements to be made. Not only do I need to control my sweet tooth, but also have to be careful not to fall into the “I ran 15 miles today, I can eat whatever” mentality.
  • Dedication. I didn’t miss many runs during my last marathon training bout, and know I have to do that again this time. I want to go sub-4:30, and I know I have to go all in with training. 

Speaking of Mayweather vs. Pacquiao, did anyone else think it was anti-climactic? Again, I know nothing about boxing, but I feel like nothing happened? 

So anyway…time to hit the track and get faster! I have a 5K race on Wednesday on a XC course which I ran last summer. It was tough! My goal is to just get a better time than last time I ran there. It’s a summer series, $10 per race, and every Wednesday. Pretty good deal if you ask me! I do plan on running as many Wednesdays as possible so I can use it as a tempo type workout.

I leave you with this image which is probably what Dan thinks every day ;)

Screen Shot 2015-05-04 at 9.26.57 AM

Are you running any races soon or training for a half or full? What would your “keys to success” be, or do you  have any tips on how I can make sure to follow through on mine? Input is always welcome!

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