Today I choose to: Get up early {no snooze button} Do the hard things {speed work} Focus on the positives {is it a little cooler today?} Smile {instant mood booster} Spread light and life to others
The #tracktuesday workout this week: 13ā warm up jog with dynamic drills, 8x 400m + 2x 200m, 9ā cool down.
The splits, that didnāt go as quick as I wouldāve liked them to: 7:02/6:57/:55/:47/:54/7:06/7:14/6:56 6:12/:25
But the view at the end ā¦ š
A quick stretch {and most certainly a shower} + a cup of coffee, and Iām off to a couple work meetings. Centered. Grounded. Ready for what the day delivers.
I spent a few days last week up in the mountains of western North Carolina. Ahhhā¦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 And a little dirt
Now that Iām 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 āAā race is a north Georgia mountain 50k in early November. And, today is Track Tuesday!
Our cardiorespiratory system, the heart and lungs, canāt 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 Iāve got here in Florida to properly train for the upcoming events.
The flat and fast local track
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 itās 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.
The whole workout, start to finish
I couldāve 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!
This morning I was back at it, chasing that sunrise, but with a nice easy pace! Itās officially time to ramp up my mileage for this fallās 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. Iām 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 morningās 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 āAā race while most importantly staying healthy and happy in the process!
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!
Starting line
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 Iāve run trails here and there, I was very underprepared for what this evening would bring!
The ladies repping the O-Town Blazers
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 donāt think I couldāve finished this race without her!
Random night shot from the last mile
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 š
Moderate water crossing – biggest one came at the end One of the turnarounds Heading down the single track Course was well marked Aid station #1 meet up with Lovelyn and Megan Nightfall came creeping inThank 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! š
Well Iām still around, just focusing on many different things lately! Itās 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 āno man left behind mentalityā!
Heading out to start the outer loop Selfie mode! The whole gang
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 Iām 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 Iāve 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 ā¦ July has been very productive and a whole lot of fun! Sadly, 3 weeks and counting until weāre back to the school year routine, so Iām trying to make the most of the summer days while I can! Still a couple more adventures to go!
Time for a catch up post! Itās already almost mid-May. Where has the time gone?!? Since my last post weāve celebrated Easter and Motherās Day, 2 of springs biggest events. Through it all Iāve still been running the miles and making memories with runner friends!
Motherās Day āMomosasā 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 Iām prepping for 2 triathlons in June anyway. Iām happy to report the legs are feeling stronger now, and I was even able to complete an interval tempo run this morning!
This morningās sunrise during my tempo run
Todayās 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. Itās 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!
Chick Fil A 5k, 4/9/22
Iāve 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 theyāve given me to explore areas I would otherwise not be able to see as a solo female runner!
The O-Town Blazers Wekiva River
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 Iām super excited to blaze even more trails! Stay tuned and follow my journey š¤
Does anyone actually pay attention to warning signs? š§
Iām 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, thatās all. After that if you want to call it, then go ahead. If youāre 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), Iām 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. Donāt compare yourself to others. Give yourself some grace in times like these and listen to your body! It will thank you!
Track Tuesday. Itās 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. āIf thereās a will, thereās a way!ā. So, Iām 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 donāt 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 donāt have to worry about cars, curbs, or other people so much.
My track at sunrise š
Iāve 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; todayās workout is listed below:
1 mile easy pace up w/ dynamic drills 6x 400m with 1ā 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 wouldāve been too intense.
Iāve been working on a speed block for about the last 8 weeks. I really donāt 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!
1st place AG finisher 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.
Thereās something feral about trail running that draws me in. The freedom, the connection with nature, the anticipation of the unknown! Itās a feeling like no other, and Iāve gotten to explore many places I didnāt even know existed once I stepped out of my comfort zone!
The roots, the rocks, the mud, all add to the adventure. Iād happily trade my Mon – Fri for this if I could earn a decent paycheck, but letās be honest here too. It wouldnāt be any fun all alone! Part of the excitement is being surrounded by other trail runners, even complete strangers.
Weāre all out here for a common purpose, and Iām pretty sure we thrive on both the adrenaline rush and our love of the great outdoorsā¦Except maybe those first timers that didnāt know what they were in for. Iāve been there and done that too! š 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!
āThe 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 arenāt fast by many standards, but Iāll take it. Itās faster than Iāve been able to go as of late, and with 2 years of endurance training under my belt I have a need for speed!
Look at that ball of fire in the sky!
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!
Determined to Tri AND Run 