Focus

During my morning run today I started thinking about a comment a friend made last week during a run. She said that my running has improved drastically during the past year and a half. And she was right.

I think a lot of the progress was due to luck. Had I picked a different training plan, one that focused on mileage rather than speed, I think I would be in a different spot now. Choosing "Run less, run faster", which focused on intense runs and low mileage, showed me how to work hard during key runs. Being the perfectionist nerd that I am, I had to make the goal paces for these runs, no matter what. Those tough workouts increased my speed dramatically, and also toughened me up. I started to absolutely love, rather than drag, the tough runs.

Next, I incorporated more mileage. Initially I had a tough time keeping the easy runs easy, but eventually I learned that I can do that if I don't wear a watch.

The higher mileage combined with awareness on my part, changed my stride from heel to forefoot. More recently, I have come to notice the difference between just dropping my foot on the ground, and actually pushing with my big toe, like I am trying to move the ground below me. This little tweak is absolutely amazing. Try it sometimes, if you are not already doing it. You'll notice that you run faster at the same effort.

In the past few months I have also realized that running fast requires focus - on form, on breathing, on keeping the pace you want to run, on your goals. When I run 10K pace or lower, the slightest drop in focus makes me slow down. And the faster the pace, the quicker this happens for me. It's like my body wants me to run a certain pace that it is used to, that keeps me "safe" and "comfortable" and unless I pay attention, my pace will slow down.

I have read a lot on how important focus is in running well, but the reading has never clicked with me until recently. I don't think focus is my strong suit. I tend to space out a lot, I like to space out a lot. Unless I am doing something that requires intense mental work (ideally one that involves numbers or analytical skills), chances are I am going to space out. In fact, I think I walk through life day dreaming at least 1/2 the time. So part of the challenge for me is going to be to improve my ability to focus during my runs. I think I have the speed, I have the strength and I have the endurance. With an improved ability to focus, I may be able to reach my goals!

Suggestions on how to do this are welcomed:)

Reading, learning, and i-phone drama

My living room table is cluttered with 2 piles of books, one pile for work, and one pile for training. It drives Chris crazy, but I need easy access to those books.

Recent training reads/rereads:

1. Workouts in a binder for indoor cycling by Dirk Friel (not to be confused with Joel Friel). This little book is awesome. It has endurance, speed, force, power, form workouts and it also gives schedule ideas for base training. I've done a few workouts so far and I love them!

2. Run faster from 5K to marathon by Hudson and Fitzgerald. This is my running bible. I read it and then I read it some more. I have learned a ton about my running from this book.

3. Total immersion by Terry Laughlin. My swimming bible. I think I am developing a bit of a feel for the water, and an awareness of my stroke and my body because of this book.

4. Training plans for multisport athletes by Gale Bernhard. This book has some pretty good info on training periodization and how to create your own training plan.

5. Championship training by Dalam and Jonas. V good book with plans that are easily molded based on individual strength/weaknesses.

Are you reading anything run/bike/swim related that is good?

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Training continues to be good. I am actually following a training plan for my HM in February. On Saturday I managed to run 12 miles with 8 @ MP and last 4 @HM. HM felt very hard, but the terrain was hilly, and it was windy and very cold. Still, I wanted to bottle the postrun feeling. I could have used a sip of that yesterday when I showed my MIL a pic of Petru on my i-phone and she started scrolling until she got to a naked picture of me. Lets just say it was a bit embarrassing but my MIL is pretty cool and honestly I think she was nervous that the next picture would be a naked Chris, so she immediately handed me back the I-phone saying "Looking good, AM". Chris was in tears laughing. Yes, no more naked pictures on my i-phone. Otherwise, Thanksgiving was lovely and uneventful. As I mentioned before, I am not a big fan of the traditional food - I can't stand stuffing, for ex. - but I loved cooking with my MIL and with Chris, and spending a ton of time with Petru. Hope you had a good one, too! And be careful of what you store on that I-phone.

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Don't miss out on the chance to received "the travelling CD" and a few of my favorite running things giveaway.

Who said there are no presents on Thanksgiving?

Petru busted into the house on Wednesday afternoon with a package in his little hands, screaming "I got a present". Hm, it was not for him, it was for ME, my lovely giveaway from Aimee (I tri to be me). I like getting packages. Love it. The waiting, the anticipation, the opening, beats any shopping done in the store...

Aimee sent me some of her favorite running things (thank you!). Coincidentaly, most of them are also my favorite things: the Nuun, the shot blocks, the laces. I've never tried Hammer Gel but heard the Apple spice is the best. The hook is really gorgeous, and the running sticker is already on my fridge. Here they are all, thank you Aimee.

But what I love most? The CD.Aimee made a CD with her favorite fast paced running songs. Petru and I listened to it this afternoon, had a dance session, and gave it two thumbs up. Then he got the remote control and played his favorites (So What, by Pink; I've got a feeling, by Black Eyed Peas, and Say Hey by Michael Franti) over and over and over. I had to hide the CD from him, bc this is MY running music. Sorry, kid:)




Speaking of the CD. Aimee had the great idea of calling it the "traveling CD". What this means is that I can send it to one of you after I put it on my ipod, and you can do the same, keep the music going, or giving, or something like this. Fun, no?

So let me know in the comments if you'd like the CD. And in the spirit of the holidays, I'll add a few of my favorite running things, too, not sure which, it will be a surprise:) If there are many takers, I'll have Petru draw a number:) No need to "follow" me on any social media device, no extra entries bc you are fast or cute. Sorry:) I'll keep this going until December 6th.

Hope you all had a good Thanksgiving! Time with family can be fun, but also a bit intense. Take some time to chill:)
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Here are the items that will accompany the CD:

1. Nuun Lemon Lime - it is my favorite flavor!
2. Recovery E21 organic, full spectrum electrolytes - these contain a full spectrum of trace elements and minerals needed for rapid absorption and utilization to help maintain the hydration balance (e.g. prevent over-hydration and dehydration). They also help with delayed soreness and cramping. I used them in my last marathon and had minimal to no post race soreness.
3. Roctane GU, pineapple - my favorite GU flavor.
4. Dr. Hauschka Ouch! Aid Arnica Compress - takes the ouch out, at least temporarily.
5. Run with it illuminate band (reflective slap band) - I put these around my arms or around my legs when I bike/run early morning or late afternoon.

Running and I

A little pause in my workday to de-stress. It's finally cold here, and I am loving this weather for running. In fact, I am one of those people who loves winter running. Give me snow (it protects my joints and bones from the impact), cold temps (help me from getting nauseous, and lower my running related expenses since I don't need to take that many salt tabs), and crisp air (my lungs love it much better than the hot and humid air of a hot summer day).

I am so in love with running these days. I went to the track early this morning, first time in a few months, and had a blast. My workout called for 10 moderate miles (MP) with 8X30 secs 3k pace or faster. I could have ran the 30 sec intervals on the road, but I wanted to see my track. I ran the intervals too fast (of course) but seeing a 4:58-5:20 range on my Garmin, and feeling my breathing become labored in the cool air....ah, this is my bliss! I was surprised at how quickly my legs moved, and this reinforced the importance of a progressive warm up with a few fastish miles. An awesome run! A not so awesome first ice bath in a while. That, I could do without:)

Last week I ran 44 miles, 20 of which were on trails. I figured out a way to incorporate runs with friends, and I am loving it. I used to do all my long runs with others, and it was not an easy transition to running 20 milers alone. Then I grew to love to run alone. After a year or so, I was running too fast for my friends, and ended up running alone all the time. Now, I am planning on doing my key runs alone, and my easy runs with others, or I may run part of a progression run with friends, and then push the pace for the last few miles. It is working great!

Last week I also started my training for my February Half Marathon. I am using a plan designed by...drum roll...moi. I had to do a 10 miler with 20 min @ planned HM pace (6:45-6:50). I did those minutes on a flat road and let me tell you, they were not easy. I can't imagine running 13.1-13.3 at that pace, but I know I'll work up to it. Before that, I have a 5k where I want to go sub 20:00. Yeah, not v hopeful about that one and surely 8X30secs intervals are not going to take me there:).

Biking and swimming are still in the picture. I think I am finally keeping my elbows high and not letting my arms cross over. I do see a difference. My 100m times are still slow, slower than what I did at my HIM, but I think that has a lot to do with my turns - I don't flip, and sometimes I switch from side to side when I turn, hence, losing time. I also think I don't know how to suffer in the pool. I think I am working hard enough - I get nauseous and dizzy after intervals, though that could be all the gulps of water I ingest - but I don't think my brain is OK with that, as it is with running related suffering. Same with biking, except I don't think I am working hard enough when I bike. I do sweat a lot, but my breathing is never too labored. Something to think about. And maybe one of these days I'll start using my HRM.

Last week I finally started to get organized about my swims: one with fast short intervals and drills, one with longer intervals and drills, and one with drills and IM (oh, you should see my back stroke...) that will eventually become endurance. Time goes by much quicker when I have a workout to do. I am also doing about 5 hours of biking/week, mostly at night watching TV. I've gotten them organized as well, short intervals and progressive spins to 120RPMs and single leg strokes, longer big chain work and endurance (not much for now).

Back to work now! And dreaming about my next track workout. Maybe I should become a 5K runner...

Oh, and I don't normally do this, but here is a gift for you. Go and read this blog post, particularly if you are a woman
http://tri-ingtodoitall.blogspot.com/2010/11/kicking-some-ass.html

Bullet points

* A huge thank you for the GREAT advice on base training. Since then, I've done my homework (aka read a bit on the subject) and have come to the conclusion that...big surprise...people do base differently. Most focus on technique and strength. Some do only easy work. Others add some intensity. It seems like the new trend is to have some intensity sprinkled into training - strides and hill sprints, and big chain on the bike and high cadence sprints. Everyone focuses on their weakness.

* I know that the best course of action for me as a triathlete would be to focus on biking and swimming, and run less. But, I make a conscious decision to continue putting in the running miles because I love it and it allows me to socialize for a bit before actual hard training starts. I did not realize it at the time, but I missed that aspect of training. I don't have a swim/bike network like I have for running. I think that I can still put in a strong base for swimming and biking, and will def increase that after my half marathon races.

* I started doing some big chain intervals and boy, my legs are screaming at me. LOVE IT!!!

* I am picking up my bike from the shop today. I am a little (?) disappointed that I did not finish my bike fitting. Jay is too busy with his real job and is no longer doing fitting. So he dumped me. This means that I got 2h free bike advice, but also that I will have to, for now, use the bike as is, without the detailed fit I wanted. At least I know I bought the right size bike - for now, that should do it!

* I am loving the fact that my 5 year old arranges playdated for himself. I love to have his little friends over, and even more when he goes to their houses and Chris and I get some free time. This Sunday will go biking together - I'll be on my tri bike and lets just say I am a little nervous.

* I am curious, do people like Thanksgiving? I am not big on cooking, on eating Tg food, on having a 2-3 hour long meal and watching football. Plus this year I am in no shape (by choice) to do a Turkey Trot. As far as being thankful, I feel I am thankful every single day for what I have, do not take anything for granted, and am fully aware that everything can be swept from under my feet at any given moment.

* And to end on a funny note, after my previous bullet point....my son keeps asking what he will get for Thanksgiving and told me the other day how he wants to skip all these holidays and get to Christmas so he could get stuff. As for me, I'd happily fastforward to New Years if it weren't for Petru. I think Chris's hatred of materialism is rubbing onto me! Oops, guess this is not a happy funny ending...

Base training - what is it and can someone tell me how to do it?

This is the first time in my life when I am teaching myself to "base train".

I understand the concepts of base training (slow miles, not too many) and its benefits, but I find them hard to apply.

Lets take it sport by sport.

Running!
I have been running easy since the marathon, over 50% of miles on trails, with one longer run on steep trails ranging from 1:45 to 2:50 (that's only 8 -14 miles). The pace is v easy on these long runs, but my HR does go up on the inclines. The rest of the time I am keeping the pace easy with a few hill sprints thrown in for good measure. I don't usually take my Garming with me on these easy runs. However, as I discovered today, my easy pace is pretty fast right now. A nice problem to have, you say, but I get a little concerned because I am not sure if that is easy enough or am I going to be at my peak in January, for a C race, and overtrained in February for an A race? I am also concerned that I am locked on this pace (marathon pace) and have lost my range - not a good thing.

Swimming!
Is there such a thing as base training for swimming? I mean, all the swimming I do is drills and intervals (short and long). That is only a little different than what I do when I train for a race (except when I race I swim more miles, and I do a weekly long endurance swim).

Biking!
I have no idea what am I doing here. I get on the bike 4/week for 45 minutes playing with the resistance for 5-10 min increments, paying attention to the cadence when the folks on Gray's Anatomy are performing open heart surgery that I am not keen to see, and a 2h (3h once a month) ride where I spin for 45 min @ cadence higher than 100, and then play with the resistance for the remainder of the time.

(And I do do the strength part even though it is not my favorite thing to do!)

What do you do for base training and how do you make yourself peak for a race or prevent yourself from being at your fastest when it does not matter?

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Last night I watched a great movie with a running theme, "Saint Ralph". V cute, check it out!

Answers

OK, so Monika pinned me down. I don't always answer the questions I am asked in the comments. I always answer emails, so do email me with questions if you want to be certain I'll respond. Or tell me how to use that blogger function where you can email the person who lives a comment directly from the blog.

OK, so here are the Q&As.

Mmonika
I see you are believer of compression things. So they work for you? When do you wear them? After a race or tough workout?

Honestly, I am not sure if compression helps. I think compression socks are the best investment, because your really need the most compression in your ankles, so the blood gets pushed up easily. So why do I like compression tights? Vanity! My legs look much better all squeezed into compression!
Also I have never received an answer to my question about Immersion DVD. Do you have only that one DVD or also something else? Book?

I have both the book and DVD (Total Immersion). I think both are useful, but probably not as much if you are a good swimmer or comfortable in the water. I am a swim/bike/run nerd, so I like to read everything, even basic stuff. I'd say get the book and not the DVD. You can watch youtube videos which are very useful.

AM Goals for the Week What do you think about doing an olympic distance tri in prep for your HIM?
AM, great point. The only problem is that I want to avoid overtraining, as much as possible. I peak quickly and I feel that an olympic race would maybe bring me to peak too soon.

Jill I'm surprised I don't see a full Ironman in that schedule :).

Jill, I am going to do an ironman at some point. I believe in gradually transitioning the body toward longer events. I think I will need at least one more season of HIMs before I tackle the full.

Mary You forgot to say you were going to IMLP to sign up and cheer me on! :) JK.

Mary, that is still the plan!

Also, make sure you get aerobars (do you have them?) and make sure you get a very good fitting.

Mary, check on both. Got a tri bike, Canondale Slice 5, and am half way through my fitting!

Big Daddy Diesel I am a little rusty, but isnt 3:10 good enough for BQ?
3:10 is BQ for men 30 and under. BQing is not an issue for me, I am qualified... I just want to see how fast I can get my body to move.

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Another beautiful morning on the trails. This time 13.5 miles, in almost 3 hours. Yes, almost as long as a marathon. We had a gorgeous day, sunny and crisp. I was ravenous when I got back (I did the run on no breakfast and only one gel, as I rolled out of bed 10 min before I got picked up) and so tired. We're off to a bar to listen to irish music (with Petru - are we the only crazy parents who take our kid to a bar?) and then dinner and games with friends. I love my life!