09-23-2015

How To Avoid A Side Stitch

Getting a side stitch in the  middle of a run is a pain (pun intended). I hate when I am in the groove and get a side cramp, and my XC runners have experienced it as well. Luckily, I have a little trick to get rid of them quickly (which may already be well known but whatever).

A side stitch can be caused by numerous things, such as shallow breathing, a spasm of the diaphragm, and eating too big of a meal or drinking too much before a run. 

So how can you prevent it or treat it once it happens?

How To Avoid A Side Stich While Running...try these 4 tips!

Eat/Drink Less Before a Run

Typically, you should eat your last meal about 2 hours before a run, and stop drinking coffee or water 30-60 minutes before a run. I still sometimes eat a small snack right before a workout (like half a banana or granola bar), but definitely avoid a large meal or snack, and obviously don’t chug a bottle of water before a workout. BUT at the same time, stay hydrated. A few of my runners got killer side cramps earlier this season and when I asked them if they drank water all day they said “no because I didn’t want to get a cramp.” What?? Staying hydrated throughout the day will HELP you to avoid getting a side stitch.

Slow Down

If you need to stop and walk, do it. No shame in that. Take deep breaths in through your nose and out through your mouth. Resume running once you feel the cramp has gone away.

Focus On Your Breathing

Speaking of breathing, if you regularly get side cramps, try a different method of breathing. It will be uncomfortable and feel weird at first, but might help you in avoiding cramps. I am a mouth breather and my mom is a nose breather – everyone has their ways. Many articles I’ve read on breathing while running have suggested breathing in through your nose and out through your mouth. I try to do this when running easy, and during a workout I will remind myself to take a deep breath through my nose occasionally to regulate my breathing and heart rate.

Squeeze it

This is my favorite “trick.” When I get a side stitch, I will squeeze where it hurts, and also push in and up a little bit, while ALSO bending over as I do it, continuing to run, and forcefully exhaling out everytime my left foot strikes.

lol WUT?

Yeah I know, that was confusing. Here are the steps:

  1. As you continue running (slow down a bit), squeeze your cramp AND push up.
  2. Bend over as you are running (looks a little weird but F it, you want to get rid of that cramp) AND keep squeezing
  3. Breathe deeply through your nose, and when your left foot strikes (as you’re continuing to run), forcefully exhale through your mouth. As in, get rid of all the air.
  4. Repeat a few more times, and then your cramp should go away.

I forget where I initially read this sequence, but it really does help. I’m sure people look at me and wonder what I’m doing, but usually my cramps go away within seconds, and my XC runners can attest to that as well.

Do you get side cramps regularly? If so, what do you do?

If not, what is one of your “runner pains?”

*****************************

Follow Reach Your Peak: 

09-18-2015

5th Avenue Mile 2015 Race Recap

First I want to say…TGIF!! I’m so pumped that it’s the weekend, mainly because I’m (and Dan and my sister) heading to Penn State tomorrow for the Rutgers vs. Penn State game. They have a stripe out planned, but hopefully we have a big enough RU contingent that our red ruins some of their stripes ;)

11284995

It will be cool seeing a much bigger stadium than anything I’ve ever been in…but I just really really hope Rutgers can pull off the win!

Anyway, last Sunday, my mom and I ran in the 5th Avenue Mile. We have ran in 2 other times previously, and it is always one of our favorite races.

COybQSCUYAE_asK

This year was a little different because I got an invite to run in the media/social media mile. It’s a speciality heat with only about 50 people (as opposed to hundreds) and reserved for members of local media and bloggers such as myself. Since it was a small heat, I was really nervous about coming in last place and everyone else being way faster than me lol.

My mom’s wave went off first at 10:40. We ran about 1.5 miles together for her warmup, then I stood around the 1/2 mile marker to wait for her.

5th Avenue Mile is just a straight shot down 5th Ave…20 blocks. It starts on a slight decline, then you have an incline until 1/2 mile, then it flattens out. It’s weird because you can see the finish line from the 1/2 mile point, and it feels so close, yet it is still so far. That’s a tip I have heard time and time again: do not accelerate just because you see the finish, it is still far away!

My mom decided to start off conservatively and pick it up in the last half mile. She regretted that decision because she felt she could have ran faster, but she finihed in 7:53!

Afterwards, I met up with her and then it was my turn to run. She stayed at the 1/2 mile point, then I headed out to do more of a warm-up and strides before my heat at 11:45. 

I didn’t really know what my own strategy was going to be. I figured I’d go out hard and just try to hold on.

I was surprised by my splits for the first half mile: 1:44 and 1:46 (quarters). I was like damn if I keep this up I can finish in 7 minutes! But I finished in 7:38, so as you can see I slowed down a bit in the second half.

I felt like I was just running as fast as I could. I love the fans on the sides cheering and one guy yelled, “Great form!!! You have great running form!” I was like oh, ok! :)

The cool thing too about the media mile was that I had the whole road to run on. When you’re in the age group heats it is very crowded and you’re running around people. For me, I was running alone the whole way. The faster group had left me, and the other group behind me was about 10-15 seconds behind me, so I was smack dab in the middle. 

I tried to throw in some “surges” to speed up when I could but I was basically just already going as fast as I can. I mean, can you tell the pain by my face here?

Screen Shot 2015-09-18 at 10.12.39 AM

The photographers captured some great ones of me and my mom, now deciding which ones to order. I have yet to order a cool action shot of me running, but would like one where I don’t look like I hate running lol.

Oh lastly, another cool thing was that they announced my name as I crossed the finish! 

Once we crossed, we were told we could go to the VIP tent, and guess who was there? Meb!

COy7V0IXAAA8VWb

I said him, “I just tried to run as fast as you!” and he laughed and said hey, you did good, and fist bumped me! :-)

Afterwards, we went for a run while we waited for the elite races to go off. I mainly wanted to see the women’s race, especially Jenny Simpson! We went up to the start to watch the elite men and women warm up. Interesting to note that they are warming up about 45 minutes before race time…meanwhile I warm up like 15 minutes before haha. Here are some pics from the warm-up:

IMG_4592

Treniere Moser

Treniere Moser

IMG_4597

Matt Centrowitz

Matt Centrowitz

Shannon Rowbury

Shannon Rowbury

Jenny Simpson ended up winning, and this is the second athlete and first female in event history to win 4 5th Avenue Miles. Pretty cool!

IMG_4602

Also, did you see the oldest man to finish the race? He’s 96 and finished in about 21 minutes. Such an inspiration!

This is one of my favorite races of the year…if you haven’t ran it OR have never ran a 1 mile race, I highly recommend it. It’s tough, but over in a flash. A fun race day all around.

IMG_4586

Have you ever ran a 1 mile race? Which one?

Football talk: do you have a favorite college football team? What’s your alma mater?

*****************************

Follow Reach Your Peak: 

09-09-2015

My Top 5 Websites For Runners

If you’re anything like me, you are constantly reading up on running, and perusing the internet anytime you have a running related question or concern…or is that just me? ;)

I wanted to share with you my top 5 websites that I visit on a regular basis to read about running and get answers to my burning questions. And to just help myself feel better about things…for example last night I was re-reading up on the benefits of a 2 week taper (which is what I did when I used Hansons Marathon Method). I think I’ll be doing a 2-2.5 week taper this time around.

So here are my top 5 websites for runners:

Check out these 5 websites the next time you need running tips, info, or motivation!

RunnersConnect

Screen Shot 2015-09-09 at 11.37.01 AM

I love reading RunnersConnect for everything running related. They get very detailed and “science-y” with their posts, so the “runnerd” in you will be happy. They write about training, nutrition, injury prevention and much more. They also have a podcast so you can listen on-the-go! Fellow blogger and elite runner Tina Muir is one of their hosts. Here are a few of their recent article you might want to check out:

LetsRun

Screen Shot 2015-09-09 at 11.39.36 AM

I feel like LetsRun is a love/hate thing with runners…you either love it or hate it. I’m sorta in between. I can find some great articles and tips in there, but sometimes the message boards are a little much. Oh right, this website is more about the message board/forums than it is a blog or anything like that. They do also post regular articles about updates and news in the track and field/elite running world if that’s something you’re interested in.

I like reading through message boards for training tips and to see what other people are doing or what other people think of certain training plans, injury prevention topics, etc. Lots of good stuff in there!

Here are a few current topics on their message boards:

Reddit

Screen Shot 2015-09-09 at 12.11.06 PM

I actually only recently started reading through the reddit running subthread (or /running as redditors call it). I have posted in the threads a few time and have gotten really good feedback and constructive criticism back about my running. This thread I started was super helpful: Will I Ever Qualify For Boston

You can search keywords and topics in order to find what you need, and every week they also a questions thread where everyone just asks their own questions in one place and people answer. Sometimes I like reading through those too to see what random things people are toping about that I might be wondering too.

Here are some topics on the /running reddit right now:

FloTrack

Screen Shot 2015-09-09 at 12.20.07 PM

This is my main place to go to for running motivation and inspiration. I love their Workout Wednesday videos that highlight workouts being done by pros as well as collegiate and high school athletes. This one, of Mary Cain and Jordan Hasay doing a workout AFTER a race, really gets me ready to get out there and run!

They also have “FloPro” where you pay $20 for access to all of their workout videos (as in workout videos for you to do yourself, think strength training videos). They also have mini-documentary series that are part of their Pro subscription. I paid $20 once because I wanted to watch their series on Kara Goucher :)

StrengthRunning

This website is similar to RunnersConnect in that it is a great overall resource and tool for runners. Chock full of information. It is run by 2:39 marathoner Jason Fitzgerald and apparently helps 200,000 runners a month “train and run faster.”

I follow Jason on Twitter and always click his links whenever there is a new StrengthRunning post. 

Here are some recent StrengthRunning articles for ya:

Hopefully you can find some value in these websites as well! I highly recommend you go to FloTrack’s Workout videos the next time you need some motivation to get out the door for a run.

What websites would you add to this list?

What motivates you the most as a runner? Videos? Blog posts? Interviews?

*****************************

Follow Reach Your Peak: 

 

09-04-2015

I Ran 17 Miles!

17 miles in the (marathon training) books. It’s funny because the last 2 long runs I’ve had, I had been totally dreading them. I was nervous and really doubting myself…and then they ended up being great runs. 

I was really nervous about this one because of the heat. All week it had been mid-high 90s, and humid. The day before this run, I struggled even finishing 5 miles. In fact, I ran/walked most of the last 2 miles in order to keep it easy effort.

I posted in the FitFluential Running Facebook group and got some good feedback from other runnerrs. Many advised me not to try to do the entire run outside due to the high heat. I would be running at 5 pm, so it would be a bit cooler than during the day, but still mid 90′s. 

So my mom and I decided to run indoors at the gym first, then head outside. We were kinda winging it. We didn’t know how long we’d run on the treadmill but the initial plan was only 3 miles. I felt fine running longer so we ended up running 6 miles on the treadmill before heading outside.

I changed my shirt real quick (#heavysweaterprobs) and then we continued with 6 miles outside. I’m glad we ran inside first because once we got outside the sun had gone down, BUT it was still pretty hot and muggy.

Before our run we left 2 water bottles on the route so we could stop every 1.5 miles and drink.

So anyway, we did 6 miles outside, then headed back inside (after another shirt change), and hopped on the treadmill as quick as we could to keep moving.

We were supposed to do 18 but finished at 17. The gym was close to closing and we needed to stretch and cooldown too. I felt really good though!

We wanted to do the last 5 miles at marathon goal pace (10:20-10:30) so we pushed ourselves a bit, and then I finished my last mile in 9:45. If only it felt so easy in the actual marathon! I’ll share some photos from my snapchat story (I’m @pattyrivas13 btw):

unnamed-5

unnamed-6

I’m so glad this run went well because this one and the previous 14 miles have been confidence boosters for me. I’m still kinda not sure at all how I’ll fare at Chicago Marathon, but here’s what I’m thinking:

  • Even though in my training for NYC Marathon I was close to 50 miles per week, I think this range (35ish) has been working well because I don’t feel too run down AND my shin pain has not been flaring up *knock on wood*

But I guess we’ll see!

Screen Shot 2015-09-04 at 10.02.33 AM

How do you handle hot runs? I made sure to take water every 2 miles and a salt pill every hour.

What is your least favorite part of long runs? Mine is just how time consuming it is…though I guess if you’re faster, that’s not a problem for you! ;)

*****************************

Follow Reach Your Peak: 

08-31-2015

Chicago Marathon Training Week 12

Another training week in the books. Felt much better this week! In week 11, I had to take a few days off to recoup mentally and physically. This past week I felt good on all my runs and had a great long run! However, still kinda am doubting how this marathon will go. I just feel like I should be ahead of where I’m at for being at 12 weeks. Though I have seen people who are doing their first 18-20 miler about now, so I keep telling myself I am not that far behind! Will be shooting for 17-18 miles this week.

Here’s how last week went:

Monday: off

Tuesday: 4 miles. I found a new park right by my house! This was a super slow run because I was on trails and ended up running up a mountain (kind of exaggerated but it was a steep hill, and at the top you could see NYC in the distance so it WAS kind of a mountain lol). I was actually pretty sore the next day…is this normal for new trail runners??

 

A photo posted by Patty Rivas (@pattyrivas13) on

Wednesday: 6 miles. Reaaaal easy. Didn’t wear a watch. It actually felt good to be able to chat with my mom while running – I never can do that! I used to think it was because of my asthma but perhaps I really was running too fast. I mean, multiple times I had to actively slow myself down to get back to an easy pace. I think the cooler weather helped too. Thursday: 14 miles. We meant to do 16 but since we went after work, it got dark. Sunset is now at 7:45, nooooo. I am SO ready for fall and fall weathe, just not for it to get dark earlier and earlier. Overall, I felt awesome on this run BUT afterwards and the day after, my knees were killing me. Not sure why. Took ibuprofen the next day and rested, and was fine by Saturday.

 

A photo posted by Patty Rivas (@pattyrivas13) on

Friday: off

Saturday: 4 miles

Sunday: 5.5 miles

TOTAL: 33.5 miles

This week I REALLY want to strength train at least twice. I think my mom and I both had knee pain after our long run because we have been neglecting lifting, and therefore our quads are weak. 

Also, I want to get close to 40 miles. I have said that for like 3 weeks now but I want to. I just think it will give me peace of mind.

Runners, when do you “peak” before a week? How many weeks out?

How long do you usually taper? I found in my last marathon that a 10 day taper was perfect. I think this time I’ll do 10-14 days.

*****************************

Follow Reach Your Peak: 

08-07-2015

That Time I Ran 10 Miles Before a 5K

This is the longest I have ran before running a race.

Last night, my mom and I ran the NYC Runs 5K in Central Park. Since we were heading into the city, we decided to go earlier and try to run 10-11 miles before hand in order to get our long run done with for the week. I’m all about running long on a weekday and prefer that over a weekend long run. 

We got to NYC and parked near where the finish line was going to be. Due to traffic, we only had time to run 10 miles beforehand. 

We ran one 5 mile loop in Central Park, then headed out towards the East River to continue running. Cat Hill killed me and I just wanted a flat portion for a bit haha.

Dehydration

So I think I must have been dehydrated yesterday because I was SO THIRSTY…even beginning at mile 1. I did drink water that day leading up to my run but clearly not enough. Any time I saw a water fountain in the park I would stop and drink huge gulps of water…I just could not quench my thirst.

I did bring my salt pills so I made sure to take those every 30 minutes, and that probably helped me avoid that sloshy feeling in my stomach that caused me to throw up at the finish line of the 2011 NYC Marathon. Yup. Fun times.

I refilled my own water bottle countless times and that feeling of thirst just never went away. I am getting thirsty just writing this now lol.

The 5K

We finished the 10 miles in the park and thankfully our friend picked up our bibs for us because we got to the starting line at 6:50. The race started and I thought, “Ok I’ll go a bit faster, and push it a bit.” And I did for the first mile: 9:40. I was like oh wow! But then I just couldn’t hold on.

The last 2 miles were in the 11′s and I walked up half of Cat Hill. My legs were just fatigued and I was still so thirsty. I stopped at both water stops and drank 2 full cups each time. Oh yeah and as I am off to the side picking up a water cup, some woman comes running in, yells “COME ON, MOVE” and pushes me in the back and grabs her water. Really???

We finished in about 35 minutes – I’ll take it. I was going to stop when my own watch beeped at 13 miles (because we ran more like 10.1 or 10.2 before the race), but then my watch beeped and I saw the 3 mile marker and was like No, I will finish this and finish it strong!

We ran a total of 13.2 miles…and I was so thankful for those popsicles they handed out after!!

 

A photo posted by pattyrivas13 (@pattyrivas13) on


Overall it was a fun race. I love evening races and definitely prefer them to early morning races, especially NYRR ones where I have to trek into the city.

We walked the 5-6 blocks back to the parking deck and I was thankful I brought a change of clothes – my shirt was soaked!

Now I have to run a 5 mile recovery run today which I’m not looking forward to…my legs are still so sore. But gotta do what you gotta do I suppose (when it comes to marathon training).

Did anyone else run this race last night? What’d you think?

Answers to feeling so thirsty on runs? Was I dehydrated?

*****************************

Follow Reach Your Peak:

08-03-2015

Chicago Marathon Training Week 8

Okay, officially kinda freaking out! It is week 8 and the longest run I’ve done so far is 10 miles. I was supposed to do 14 miles while I was away in Myrtle Beach, but there was no way that was happening with the heat wave and humidity. Someone tell me it’s okay I am not past 10 yet…?!?

Last week’s training was decent. Didn’t run this weekend because I was down the shore for birthday celebrations with friends :) But despite all this, it’s the first time this year I’ve hit 100 miles in a month! (104 to be exact.)

I plan on getting back on the horse this week. Striving for 35 miles. Here’s last week’s training:

Monday: Off (last day in Myrtle Beach)

Tuesday: 5 miles. Treadmill run with my mom! We did a 1 mile warm up, then hill repeats for 2:20 minutes with 2 minute rest, 1 mile cooldown.

Wednesday: 4.5 outdoor miles. 95 degrees but only 40% humidity which was fine with me after those 85% days in SC! Took it easy.

 

A photo posted by pattyrivas13 (@pattyrivas13) on


Thursday:  10 miles. We started outside but as soon as we started I knew it would be too hard. It was hot and humid after rain earlier in the day, and my exercise induced asthma kicked in. We completed 3 miles outdoors then headed inside to finish 7 miles on the treadmill.

Friday: 4 mile recovery run. Reeeallll slow. I hate recovery runs because I always feel SO stiff and sluggish!

Saturday: Off

Sunday: Off

TOTAL MILES: 23.5 

This upcoming week I’m going to try making my long run 13-15 miles. I’m running a 5K in NYC Thursday night (Anyone else?) and think I’ll go in early to run about 12 miles beforehand. We’ll see. 

Are you marathon training? What’s your longest run so far? I feel like I have some catching up to do!

*****************************

Follow Reach Your Peak:

07-30-2015

5 Reasons You Should Hire A Running Coach

I’m back! I was in South Carolina for 9 days (Myrtle Beach) and it was great. Although I was working throughout the trip, I took time off from blogging…I wouldn’t have had time anyway. Most days were spent on the beach, and evenings were spent exploring, dining, etc. It was really fun!

Anyway, being back means getting back into the grind of marathon training. Unfortunately, I only ran 3 times (total of 10 miles) while away. The humidity killed me and on one run I could barely even finish 2.5 miles. I just ended up giving up and enjoying the break.

Now I need to get back into it ASAP…Chicago isn’t as far off anymore! As some of you know, I’ve been working with a running coach, and wanted to talk about why it may be beneficial to work with a running coach yourself. I’ve touched upon the topic in the past, and wanted to add in some new insight.

5 Reasons You Should Hire A Running Coach

Workouts Aren’t Set In Stone

When you follow a plan found online or in a book, it lays out every workout for you which is great. But what if you can’t do that workout that week or want to change things around? Sure you can just pick another workout from a different week of training in the book, but how do you know if it is really beneficial for you and where you are in your training?

While I was away, I tweeted at Marc saying that I didn’t want to do the tempo run workout he had listed for me because of the heat. I knew I wouldn’t be able to hit those paces so I asked him if there was another workout I could do.

Screen Shot 2015-07-30 at 10.28.28 AM

 

He responded quickly with a new worokout I could do and we were able to move around the training plan. He knows what my goals are and prescribes workouts based on those goals.

Tough Love

I wrote about running by effort a few weeks ago, and a Twitter exchange with Coach Marc. He basically told me I need to stop worrying about pace while running and go by effort. When you have a running coach, you have someone who will (hopefully) tell it to you like it is. 

When I used to complain about running in the rain, he’d always respond with “Are you going to melt in the rain?” Ha! I don’t mind it as much anymore. The only real thing I actually didn’t like about it is the sopping wet shoes and socks but whatever.

A running coach should be able to “be real” with you, whether it’s you complaining about weather conditions, you having doubts about a workout, or you not wanting to run, etc. I’ve heard it all! Whenever I want to skip a run, I immediately think of what I would tell Marc…I can’t just say “I didn’t feel like running today” so I just suck it up and go for a run.

Working Through Problems Together

Marc and I have gone back and forth for years (literally since 2010) about my shin problems. I have consistent shin pain that never goes away no matter what I do. So it has become an issue of just managing the pain and trying to avoid it. He always sends me helpful information or links he might find online, and whenever I can’t do a workout or run, I am able to tell him it’s because of my shin pain. He will tell me to take it easy or go cross-train instead, or offer different options depending on when in training we are (such as don’t run the planned 5K race this weekend or take a few days off to ice and stretch).

A good coach will help you work through your issues, whether it’s injury related or something else. I would do this with my clients when I was a personal trainer as well. If they had some recurring issue, I’d always think of them when I came across articles that could potentially help them. Plus, if nothing else, you have someone to vent to about your running problems! I’m pretty sure my friends could care less about my shin pain/don’t understand why I keep running if my shins hurt :)

Piecing A Training Plan Together

Marathon training (or any training) isn’t just about the running. A running coach will help you put all the pieces of the puzzle together, that includes cross training, strength training, core, drills, etc. Marc has sent me videos of warm-up drills to do before runs, and schedules in XT and lifting into my schedule so I know when to do what. It’s not just a guessing game.

Answers Your Questions

If you have a question about a training plan in a book, who are you going to ask? You can try to tweet the author (The coaches who wrote Hansons Marathon Method actually do a good job of replying) or searching online or contacting other people who have done the plan, but you might not get the answer you’re looking for.

When I have a question about something, I usually just tweet to Marc and he responds in a timely manner. Such as yesterday:

Screen Shot 2015-07-30 at 10.41.32 AM

 

If you have a random question, it might not be found in your training book or it will be hard to determine the right answer. Having a running coach means you  have someone who you can ask anything related to running, and they should be able to help OR they will work to find you the answer.

All in all, it’s been great to have someone to help me create my training plan and someone to talk about running with. You know you’re in good hands with Coach Marc since he has been running forever. He ran in high scool (and recently was inducted into the South Jersey Track Coaches Hall of Fame) and ran collegiately at Villanova as well. He also currently coaches high school and track & field. So yeah…you know he’s pretty knowledgeable about running and training!

If you want to learn more about his coaching services, head on over to his website! He also offers other services such as video gait analysis and training logs (which are great).

Do you have a running coach? Would you ever consider hiring one?

*****************************

Follow Reach Your Peak:

07-20-2015

Chicago Marathon Training Week 6

Not the greatest training week but not the worst. Writing this in my hotel in Myrtle Beach so let’s just jump right into it…(yay for being on vacation for 9 days!):

Monday: Easy 5 miles

Tuesday: Off

Wednesday: 5K time trial. I was supposed to run the trail series I have done a few times this summer, but had to go shopping with Dan for our vacation, so I had to run earlier. Decided to do a time trial on my own and was actually very surprised! My splits were: 9:22, 9:07, 8:42 and the last .1 in 7:45! I finished in 27:47! Only 2 minutes behind my all-time PR. It started pouring halfway in and that just always gives me a boost. I felt so strong throughout and felt like I could have maybe even pushed harder. Excited to see this type of progress continue with Coach Marc!

Thursday: 5 recovery miles. Really struggled on this run. Slooowwww miles. I hate recovery runs because I just feel so slow!

Friday: 8 miles. The long run that wasn’t. My mom and I went out for 12 miles but as soon as I hit mile 1 I just knew it wasn’t my day. Did not feel good and my shins were hurting. Decided I’d turn back at 4 miles and we finished with 8. I figured I’d make up some miles before my race on Saturday. Found this quote that was relevant…must remember not all runs will be good.

 

A photo posted by pattyrivas13 (@pattyrivas13) on

Saturday: 7.2 miles total. Wanted to go for anywhere from 8-10 but it started POURING during the Run To Breathe 4 Mile race in Central Park (and lightning), so they cancelled the race (as soon as we crossed the finish line no joke) and told everyone to evacuate the park. My mom and I had done a 2.7 mile warm up, then the 4 miles, then a .5 mile cooldown. I’d say overall it was a fun race and as always, felt kinda bad@$$ running in pouring rain!

 

 

A photo posted by pattyrivas13 (@pattyrivas13) on


Sunday: off…traveling to Myrtle Beach! :-)

TOTAL MILES: 28

My goal was anywhere from 33-35, but some days are just not good run days, what can you do. I tried to get as close to 30 as possible, and that will be my goal this week too. I know runs will be tough because of the heat and humidity AND I know I won’t be getting a long run in (let’s be real). But I’m going to try to run anywhere from 5-7 miles daily.

What are your tips for running in humidity and/or on vacation?? I’d love to hear them!

*****************************

Follow Reach Your Peak:

07-08-2015

Running By Effort

Today I want to talk about running by effort. How hard is it?? 

On Monday, I had to go out for a 6ish mile run that was a workout. Coach Marc wanted me to do a 1.5 mile warmup, 8×2:20 minutes at 10K/half-marathon pace with 30 second break, then 90 second break before repeating those 8 reps again. 

Monday was hot and HUMID. I knew as I started the run that it was going to be a struggle. I took my warmup and cooldowns pretty slow, with some walking. I tried as hard as I could for those 2:20 repeats. Yet, when I finished, my watch still showed 11:30 average pace!

Well, not my watch. I actually downloaded Strava and used it for the first time, but for some reason saved it as cycling and not running, so I couldn’t see my splits. So then I REALLY didn’t know what paces I had been running haha.

Anyway, I was frustrated and tweeted about it and had this Twitter conversation with Marc:

twitter
Even when I’m just on recovery runs I wonder what pace I’m running. I won’t wear my GPS watch or track the run but I’ll still end up going home and calculating the distance and time…I know, ridiculous!

I guess because for me, one of my main goals is to make my easy pace faster. I have been stuck at an easy pace of 10-11 minutes per mile for years now. So I end up watching my pace during runs.

I know that on a hot humid day my pace will be slower and my body will have to work harder. I know that runners should go by EFFORT on any given day due to various factors. I also know that I shouldn’t eat as many cookies, but I still do ;)

I guess when I do workouts I want my paces to be sub-10 because I hope that is what my marathon pace will be. It’s definitely something I need to work on, and I’ve been mindful of it by not wearing my GPS watch and just wearing a normal watch.

I guess the point of this post is to ask advice: 

Do you worry about your pace? How do you stop worrying about it and just go by effort? Do you think it’s made you faster in the long run?

I have a 10 mile run today (hopefully…if it doesn’t storm later), and I plan on just going easy.

Thanks for your advice in advance!

*****************************

Follow Reach Your Peak: