Running – Page 3 – Determined to Tri AND Run

August 2, 2022

Dirt & vert vs. Flat & fast

I spent a few days last week up in the mountains of western North Carolina. Ahhh…so peaceful and scenic. It was hard to come home! But, I am extremely grateful for the time I got to spend up there running and hiking the mountains and trails.

Chasing a little vert at Moses Cone Park

Now that I’m back home in flat Florida, my typical training resumes. I have a sprint tri in a couple weeks, and several trail races lined up this fall. My “A” race is a north Georgia mountain 50k in early November. And, today is Track Tuesday!

Our cardiorespiratory system, the heart and lungs, can’t tell the difference between speed work and climbing at slower paces. All the heart and lungs know is effort. Now the legs, they know, but that is a different topic for a different day! I do plan to mix in both speed work and hill repeats into this training block, as well as continue at least twice per week lower body strength and conditioning. I just have to work with the terrain I’ve got here in Florida to properly train for the upcoming events.

Todays workout: 5x 800m repeats with 4 min recovery between each interval. Start with a 10-15 min warm up jog with dynamic drills (skipping, leg swings, high knees, butt kicks, carioca, etc.). Finish with another 8-10 min of easy pace running and a minute or 2 of walking.

Yes, you are allowed to walk!!! It really helps bring the heart rate down and prevent blood pooling in the legs after hard effort sessions. And, hiking workouts on the treadmill set to inclines 5% and higher can supplement trail race training too!

My pace is fast to some, slow to others, but it’s all relative. I controlled my paces today to stay sub-8 on each interval. This was not an uncomfortably hard effort, but rather felt like steady work.

I could’ve gone faster, but wanted to finish feeling like I could give one more, as I have a bike sesh on tap this evening. I feel grounded and ready for the work day ahead after a workout like this!

July 26, 2022

Easy does it!

This morning I was back at it, chasing that sunrise, but with a nice easy pace! It’s officially time to ramp up my mileage for this fall’s big race, the Sky to Summit 50k. Even though I just covered a tough 30k less than 72 hours ago, this is no time to kick back and relax too much!

Basically I just went out and logged some easy miles to get time and distance on my feet. I’m working on building my weekly mileage to the 25-30 mile per week range from 20-25.

In order to prevent injury, one must ramp up gradually and add easy miles on the schedule. Tuesdays or Wednesday will be speed workouts with tempo runs on Thursdays or Fridays. It all just depends on weekend activities, how much recovery my body is asking for, and what races are thrown in the mix.

Another component of my training will be hill work, as the big event of my season will be in the Blue Ridge mountains of Georgia. I plan to incorporate the hill training either on one of my speed or tempo days, or as part of my weekend long run. My goal this season is to get stronger but yet avoid injury like the plague!

All in all, I feel like this morning‘s run was a perfect start to the training block that lies ahead. I am learning with each season that pace does not matter. What matters is how well you are preparing yourself for your “A” race while most importantly staying healthy and happy in the process!

Here’s to kicking off that 50K training!

Today’s workout: 5 easy miles ✔️

July 25, 2022

Skunk Ape 30k Night Run

Well this weekend delivered a big time adventure! The Skunk Ape 30k night run in the Green Swamp. The means 18-ishhhh miles of Florida trails – In. The. Dark. – with about a hundred other crazy humans!

As an experienced road runner, I was somewhat suckered into this by my local trail running group, the O-Town Blazers. A few of us psychopaths toed the line to take on this challenge at 7pm-ishhhh Saturday night. While I’ve run trails here and there, I was very underprepared for what this evening would bring!

But, the O-Town Blazers are truly amazing people, and thankfully our fearless leader Lovelyn stuck by us back of the packers to see us to the end. I truly don’t think I could’ve finished this race without her!

The scenery was pretty beautiful, at least until night fall. After that the most striking views were those of the sparkling spider eyes all along the trail 😂

Moderate water crossing – biggest one came at the end

Aid station #1 meet up with Lovelyn and Megan

Thank God for gummy worms and soda at the aid stations!

There were things that went thud in the dark, delirious sugar high conversations, grass and water up to our knees, hog ruts, and armadillos the size of Texas out there. All in all, terrifying, but a total blast!! Would I do it again? Absolutely!!!

Take aways: TRAIN for the distance. Get a MUCH brighter headlamp. Face your fears!

Stats- Finish time was 5:05:43 – 96th of 100 finishers. 108 signed up with 8 that either DNS or DNF. This leaves quite a bit of improvement for next time! 😄

July 19, 2022July 19, 2022

Pigtails and trails…

Well I’m still around, just focusing on many different things lately! It’s a case of runner/triathlete ADD. Local triathlon races (3 since my last post!), summer vacation, 3 times a week strength training, still base building the miles, and, once again, trail running.

3rd place AG at the Heartland Olympic Tri

4th place AG at the Sommer Sports sprint in June

4th place AG at the Sommer Sports sprint in July

Speaking of those trails – I had a great trail run this past weekend at a new to me venue, the Orlando Wetlands Park. I met up with a local trail running group and ran the outer 6 mile loop, then one of the inner 3 ish mile loops. Running with these peeps is always such a blast! Good people, good attitudes, with a “no man left behind mentality”!

In order to share all these unique outdoor adventures and spaces, I created a second Instagram page just for my trail runs. Check it out @pigtails_and_trails

Since I’m still Tri training, yesterday was a 1 hour swim and light strength training day using bands for hip and glute work. This morning I got in a solid 5 miles for #tracktuesday with 5x 400m + 2x 200m nailing those goal paces!

My total running miles for July will likely fall a tad short, but I’ve also been spending my Friday mornings stand up paddling instead of running which is a nice summer time treat! And then there was a vacation in the Florida Keys and new flooring in the house … July has been very productive and a whole lot of fun! Sadly, 3 weeks and counting until we’re back to the school year routine, so I’m trying to make the most of the summer days while I can! Still a couple more adventures to go!

May 11, 2022

May is for making mimosas and memories!

Time for a catch up post! It’s already almost mid-May. Where has the time gone?!? Since my last post we’ve celebrated Easter and Mother’s Day, 2 of springs biggest events. Through it all I’ve still been running the miles and making memories with runner friends!

Mother’s Day ‘Momosas’ with Moms Run This Town

Last month I was dealing with a pesky calf and hamstring strain, so my mileage did go down and my speed work had to go on hold. I put in some more time on the bike to give the legs some no impact training, as I’m prepping for 2 triathlons in June anyway. I’m happy to report the legs are feeling stronger now, and I was even able to complete an interval tempo run this morning!

This morning’s sunrise during my tempo run

Today’s workout was 3x 7 minutes at 8:45-9:30 pace with a 3 minute jog between each set. My legs definitely took longer to warm up, but I was able to stay between 9-9:30 for all 3 intervals. It’s funny how quickly the speed fades when one is not able to keep practicing the turnover, but I do know it will come back quick when my body is ready.

I had a less than stellar 5k last month, on April 9 to be exact. It was a small local race, so I did place 2nd in my age group with a meager 27 minute finish time. I attempted a 5k time trial last weekend, and while my legs were pain free my pace was still not where I wanted it to be. This time I blame the increasing Florida summer heat at 9 am, but I know the other part of the equation is the effect of detraining. So, back to work I will go!

I’ve also been running some trails with a local trail running group. That has been so much fun! One week we even did a run then paddle-boarded down the Wekiva River to Wekiva Island for lunch. I love this group and the opportunities they’ve given me to explore areas I would otherwise not be able to see as a solo female runner!

I am looking forward to the June triathlons and then more training for the Georgia Sky to Summit race in the fall. Big things ahead, and I’m super excited to blaze even more trails! Stay tuned and follow my journey 🤗

April 14, 2022

Warning signs

Does anyone actually pay attention to warning signs? 🚧

I’m definitely trying! Tonight I had 4 easy zone 2 miles on tap. It was truly hard to get out the door! Motivation was lacking and fatigue from the long week was starting to set in. But I told myself just do 10 minutes, that’s all. After that if you want to call it, then go ahead. If you’re feeling good, then finish the run!

The first half of the run I was taking it nice and easy on stiff joints & sore glute muscles. Yesterday was a short, but intense, leg day followed by a tough interval spin on the bike trainer. In spite of all my recovery methods (foam rolling, stretching, protein, fluids, turmeric, tart cherry), I’m feeling ALL the feels today! Hoping for better sleep tonight so I can really hone in on better recovery.

Moral of the story: Easy runs on paper are not always easy in real life. Don’t compare yourself to others. Give yourself some grace in times like these and listen to your body! It will thank you!

April 12, 2022August 2, 2022

This feeling…can we bottle it up and hold onto it forever?

Track Tuesday. It’s a thing. I mean, certainly you can run a track workout any day of the week, but #trackTuesday just has a special ring to it! So, I like to partake as much as possible.

But, then there are mom responsibilities and work and all the other things that try to push my workouts aside. Try as they might, I always remember what my grandma would say. “If there’s a will, there’s a way!”. So, I’m working on making these mornings (or evenings) happen.

Speed work is my absolute favorite of all running workouts! Short intervals, such as 200 or 400 meter repeats really help keep the leg turnover strong and boost our VO2 max. There are many ways to incorporate this into your running, and you don’t even have to use a track if you can program your watch for the distance or have a way to measure out those splits. For me, the track helps me focus, and I don’t have to worry about cars, curbs, or other people so much.

I’ve been building back the speed workouts lately after a hiatus of long (read: slow) distance triathlon training last year. I started with 4x 400, then 5x 400; today’s workout is listed below:

1 mile easy pace up w/ dynamic drills
6x 400m with 1’ jog in between sets
1 mile easy cool down

Speed, much like everything else, is a work in progress. My goal was to hit a 7:40 pace each interval, and I managed to go a little faster than planned at 7:33/:30/:21/:17/:26/:19. The most important part here is that I did not slow down on each interval – I actually picked up speed on all but #5. This tells me I was ok going faster than the my planned effort. If I had gotten progressively slower, or needed longer rest breaks in between, then the effort would’ve been too intense.

I’ve been working on a speed block for about the last 8 weeks. I really don’t want this to come to an end! I have some mid- and long-distance events planned later this year, but I plan to keep my track Tuesday workouts as long a I can. Consistency over time is the key to anything we do. My 5k times are gradually dropping, and while they are not quite back to where they were in years past, I am hopeful for the future!

Most recent 5k time. A 16 sec/mile drop since February with limited speed work due to a hilly half marathon in March and a trail half at the beginning of April.

April 2, 2022

Colt Creek Half Marathon

There’s something feral about trail running that draws me in. The freedom, the connection with nature, the anticipation of the unknown! It’s a feeling like no other, and I’ve gotten to explore many places I didn’t even know existed once I stepped out of my comfort zone!

The roots, the rocks, the mud, all add to the adventure. I’d happily trade my Mon – Fri for this if I could earn a decent paycheck, but let’s be honest here too. It wouldn’t be any fun all alone! Part of the excitement is being surrounded by other trail runners, even complete strangers.

We’re all out here for a common purpose, and I’m pretty sure we thrive on both the adrenaline rush and our love of the great outdoors…Except maybe those first timers that didn’t know what they were in for. I’ve been there and done that too! 😆 But with faith over fear I kept putting one foot in front of the other, and here I am loving every minute! You should give it a try!

Colt Creek Half Marathon – 2:30:28

March 22, 2022March 22, 2022

Track Tuesday, so good to see you!

“The unprepared mind cannot see the outstretched hand of opportunity.” – Sir Alexander Fleming

In other words – get your mind right, and good things (words, actions, changes) will follow. I set my mind on #tracktuesday yesterday and made it happen this morning!

The workout called for some glute activation moves, a 10 minute warm up jog + dynamic stretching, then 4x 400m with 1 min recovery. I was able to just let loose and hit paces of 7:47/:39/:28/:28. Now these aren’t fast by many standards, but I’ll take it. It’s faster than I’ve been able to go as of late, and with 2 years of endurance training under my belt I have a need for speed!

The cool down jog at the end brought more of that glorious sunrise into view. What an amazing way to start the day! Winter has been pretty gloomy and my body has been craving the sun and serotonin for weeks now. Plus, it feels really nice to have a little comfortable pep in my step again. So thankful for this opportunity!

The post workout endorphins were flowing!

March 4, 2022

Chasing butterflies

Do you ever have one of those days? Or maybe weeks?? You know, the kind where everything just feels so heavy, and as hard as you try to catch up, the wheels just keep spinning in place? Yep. That sums up my week.

I’m still feeling sore from the very hilly half marathon I ran 2 weeks ago, the 9-5 has been hectic, and we’re in the thick of high school baseball season. That’s all just the tip of the iceberg! There was only time for one short run Tuesday, although I got in a killer lifting sesh Wednesday followed by a strong spin on Thursday.

It was an absolutely gorgeous spring day here in Florida! So in spite of a 4am asthma attack, today was a designated run day.

I had a tempo run on deck; 24 minutes broken into 4x 6 minute blocks. The low 9’s pace would be easily attainable under normal conditions, but starting my run in the early afternoon in 80° weather added an extra dimension. So did the asthma.

It was a solid effort, and I managed to crank out about 80% of what was prescribed. And it was exhilarating, being in the warm sun, pushing myself harder than I have in almost 2 weeks. With the warm up and cool down, I managed to roll out my first 5 mile Friday of 2022!

Since I ran an out and back, the finish was right at the trailhead where a small butterfly garden sits. With spring in the air and the weight of the week finally off my shoulders, I decided to cool down with my iced coffee and enjoy those post-run endorphins chasing butterflies!

Those were the best 20 minutes of the week – just forgetting about reality and enjoying nature in action. It was the reset that I needed! Butterflies are supposed to represent change, but some people say it’s the way angels tell us we’re on the right path. Isn’t it amazing how powerful something as small as a butterfly can be?