Train Like A Mother!

Good morning! 

I had a really great running week last week and got out there 5 times for a total of 29 miles.  Friday I ran my long run, 12 miles, and it was my best run of the week.  I felt strong the entire time and never felt the urge to cut it short.  I am notorious for cutting my long runs short when I am running them alone.  

After my run I grabbed an iced coffee and jumped in an ice bath for a few minutes.  Ice baths are new to me but the last couple of times I've done one after a long run I find my recovery is much quicker.  I vote YES for ice baths, iced coffee and compression socks.  I did a nice and easy recovery run on Saturday and took Sunday and Monday for rest days, they were glorious.  

This morning I wasn't feeling my normal ready to get back at it mojo but I finished my cup of coffee and trudged out there.  This will come as a shock but I actually feel 100 times better after my run this morning.  It is rare for me to not feel better after a run.

I am starting to throw in some speed work during my runs and today was as good a day as any!  One of my favorite forms of speed work is doing strides.  Strides (for me) are 20-40 second bursts that I throw in 3-4 times during my somewhat easy run, 4-5 miles.  During my stride I'll push to 80% and then slow down to my comfortable pace until I am ready for another set.  This morning actually ended up being a negative split run also which was a pleasant surprise.  I started at a 9:41 mile and ended with my fastest mile being an 8:56 for the win!  I learned about strides while I was keeping up my training in Michigan and following Train Like A Mother Half Marathon Own It Plan.  

In September I'll be starting their 5K Own It Plan, I'll be tweaking it to make it work in conjunction with my Half Marathon training.  My good friend's husband has challenged me to a 5K on Thanksgiving and at first I sort of brushed him off and didn't think he would really put much effort out...I was wrong.  I am not worried because I know if I follow a training plan and get my speed work in each week I'll be golden and score a new 5K PR, it is all positive thinking right?!  I guess if I lose I can drown my sorrows in food and booze and also put my house up for sale because they are also our neighbors and he will NEVER let me live it down, ever.  Ah good times :)      

In other news my mom received a letter yesterday from the Navy with my brother's address at Boot Camp!  I have a Polaroid camera and I am glad I'll be able to include a picture with the letters we send him.  Lucy wanted to include her bone in the picture, she carries it around with her everywhere!  The girls love the Polaroid and think it is so cool the picture just pops out like that, I love it too.  

When was the last time you wrote a hand written letter? 

Did anyone you knew growing up have a Polaroid? 

When do you do your long run?  Friday, Saturday or Sunday? 

-I prefer Friday but anything over 15 miles and I get lonely.  I'll do anything 15+ with a group or with my BRF (Best Running Friend)! 

Playlist Favorites

Good morning!  

I did a tempo run this morning and...wait for it...I think I liked it.  It was a 2 mile warm up and cool down with the 2 mile tempo in the middle, nothing fancy but it did the trick.  All of terms are new to me, when I trained for my half and full marathons last year it was mainly just endurance.  2013 is about working towards some goals and today was the first run towards that.  

I started with music but ended up back with Parenthood, anyone else watch Parenthood?  I found it last year and wondered why I haven't been watching since the beginning, so good!  It got me to thinking about what motivates me during a run and how it is different when I am on a treadmill versus an outside run.

Treadmill Run 

- I prefer to watch something, it takes my mind off of the fact that I am just running in place.  I can't read while I am running but have thought about downloading some audio books.    

Outdoor Run

- It honestly depends on what type of run I am heading out for.  If it is my Saturday group run I just leave my headphones at home, there is so much to take in and so many people to chat with there is no need for anything else.

  

- When I am running around town getting in miles or clearing my head I'll listen to a podcast.  My favorite podcasts are Marathon Training Academy, Runner's Academy & Another Mother Runner.  

- I also do a lot of my runs with nothing, no music, no podcast just me and the neighborhood.  I remember when I first started running I was heading out for a 5 mile run and by the time I was almost out of my neighborhood I remembered I had left my headphones at home.  At first I panicked thinking I couldn't run without music but found that half way through I was actually enjoying this run more than others.  It is nice to just be centered entirely on what you are doing, since then I started doing more than half of my runs with no headphones.  You should try it sometime if you don't practice it already.  I save my music for the last part of a long run if I really need it.  During the marathon I plugged in my music at mile 18 till around 23 and it helped me through those tough miles.  I really like country music, it is hands down my favorite kind of music but I also listen to a lot of other pop music while I am running.

My Current Playlist Favorites 

1. Coldplay - Paradise 

2. Bruno Mars - Locked Out Of Heaven (my current power song) 

3. Florida Georgia Line - Cruise           

4. Will. i. am. - Scream & Shout 

5.  Britney Spears - I Wanna Go 

6. Little Big Town - Tornado
7. Little Big Town - Pontoon
8. Nitty Gritty Dirty Band - Fish'n in the Dark
9. Miranda Lambert - Fastest Girl in Town (Always makes me think of Katie!)
10. Carly Rae Jepsen - It's Always A Good Time  

Do you listen to music while you run?  

Treadmill running, most either hate it or love it, where do you stand?  
- I am learning to really appreciate the treadmill, I think it is going to really help me with my tempo runs and speed work.  Plus its nice to have a bathroom and water fountain close!  

Any audio books you would recommend for me?