12 Weeks from yesterday I run Chicago. I'm pretty stoked about it, now that I'm within the 3-month mark, it seems like it's really getting up there.
It was a pretty slow-going week. I had a big (fun) event on campus at Nike that prevented me from really getting my proper mileage and tempo for my midweek runs, so I tried to make up the mileage on Saturday with a quick little warmup before my strength class, but to be honest, I just couldn't pull off the tempos this week that I was hoping for. I always remind my clients that progress is never linear, and we all get those days when it feels like we're putting in our all and just not getting the "oomph" we need, but ...it's just never fun or encouraging to suffer through those workouts. In times like that my mantra is "Money in the bank." The money being the miles, and the bank is the marathon. Even the shitty miles add to the strength I'll rely on come October 12.
Yesterday I ran my first 20 of the training cycle, and since I prefer hills to stoplights, I ran up Cornell (almost 1000 foot gain from my house to Skyline), headed downtown, then headed back up Vista to near Council Crest, adding another 800 feet of elevation. Uphill was slow-going, but I had a couple nice cruises downhill, which was quite nice.
I re-read a quote this weekend that always resonates with me when I come across it, and I drew on that while slogging up Vista: "Hard work beats talent when talent doesn't work hard."
Monday, July 21, 2014
Wednesday, July 9, 2014
Chicago Week 13
Training is going well, with 13 weeks and change until Chicago. First of all, I believe already that the addition of the barefoot training day is making a difference. Once a week I am doing 5 minutes of jump rope, deep squats, tube walking, skipping drills, and bounding. All barefoot.
Today I did one of my favorite speedwork workouts. I don't love the track work, although I appreciate its efficacy. My favorite speed drills tend to be ones that have some sort of visual component, or some sort of math that I can wrap my head around. I ran 1200 meters, 1000, 800, 600, and 400, all with a 200 meter rest interval (just walking today, although sometimes an easy jog). This plus a 1.5 mile warmup and a half-mile cool down. This workout is easy to get behind, because the intervals get shorter as you go along. I beat my projected time on the first and last, hit it spot on for the second, and was 6-10 seconds too slow on the 3rd and 4th. Consistency is something I'm working on. But, I did it. Sunday I have 17 miles, and I will have to go out early and slowly, since it's supposed to be something like 95 degrees.
Here's another good track workout, one I love because a) it's easy to remember where you are in the workout, b) the pick-ups are all 400-ish meters, and c) it's very challenging, then gets a little forgiving at the end. After a warmup, run the inside loop of the track at a challenging, but improvable pace. Time it. Rest about 90 seconds, then move to lane 2, and meet that same tempo. Repeat for lanes 3, 4, and 5, then work your way back down from 5-1 again. That's 2.5 miles of actual speed (same as the workout I did today), not counting the warmup and cooldown. I think it's a good intro to speed work, if you've never done track work before. Physically challenging without being too much to think about.
Today I did one of my favorite speedwork workouts. I don't love the track work, although I appreciate its efficacy. My favorite speed drills tend to be ones that have some sort of visual component, or some sort of math that I can wrap my head around. I ran 1200 meters, 1000, 800, 600, and 400, all with a 200 meter rest interval (just walking today, although sometimes an easy jog). This plus a 1.5 mile warmup and a half-mile cool down. This workout is easy to get behind, because the intervals get shorter as you go along. I beat my projected time on the first and last, hit it spot on for the second, and was 6-10 seconds too slow on the 3rd and 4th. Consistency is something I'm working on. But, I did it. Sunday I have 17 miles, and I will have to go out early and slowly, since it's supposed to be something like 95 degrees.
Here's another good track workout, one I love because a) it's easy to remember where you are in the workout, b) the pick-ups are all 400-ish meters, and c) it's very challenging, then gets a little forgiving at the end. After a warmup, run the inside loop of the track at a challenging, but improvable pace. Time it. Rest about 90 seconds, then move to lane 2, and meet that same tempo. Repeat for lanes 3, 4, and 5, then work your way back down from 5-1 again. That's 2.5 miles of actual speed (same as the workout I did today), not counting the warmup and cooldown. I think it's a good intro to speed work, if you've never done track work before. Physically challenging without being too much to think about.
Friday, July 4, 2014
Foot Traffic Flat
So my PR for the half marathon was July 2013. I was pretty good at getting 1:40-somethings in pretty much every halfie I did, with a previous PR of 1:40:08. I really really really wanted to get a 1:30-ANYTHING, and hoped to win the big prize at last year's See Jane Run in Seattle. As race day approached, I decided I was a little slower and heavier than I needed to be to get it, so I made the decision to hang out and enjoy Seattle and not put pressure on myself to get my PR. The point is, I was just a little hung over when I arrived at the starting line. However, conditions were perfect, and I ended up squeaking out a 1:39:58. I was surprised, but delighted.
So today, when things started to go wrong, I started making excuses for myself early on, which I know is bad news. And stupid, because my best was under less-than-ideal circumstances. I set the alarm for 4:30, but apparently failed to switch to "alarm 2", so the alarm went off at 5:30, like it does on work days. The thing is, the race started at 6:30, so I scrambled to get to the starting line. I got there just fine, but did not have time to use the facilities before the race started. I got an extra .15 miles the first mile by weaving around the runners to get to where they were running my pace. Still, it was a really nice day, and the crowd was great, and I was enjoying it until about mile 8. I was shooting for a 1:41-anything, since I need 1:42:00 or less to qualify for the New York Marathon. Around mile 9, I started to lose ground, and started making excuses - I felt like the rush of adrenaline I got from waking up an hour late started to crash, and I slowed to an 8-minute pace. Around mile 11 I started to pick up again with a little positive self-talk, but ultimately I wasn't able to pull off the qualification time.
When all is said and done, however, it was still a good experience. I feel like in a way, it's good not to meet a goal every now and again so that you know your bar is set high enough. I ended up with a 1:42:54 - a 7:45 pace overall, which is good for me. I have a couple more chances this year. Also, it's a nice, strong tempo run for my 14-weeks-to-Chicago training.
So today, when things started to go wrong, I started making excuses for myself early on, which I know is bad news. And stupid, because my best was under less-than-ideal circumstances. I set the alarm for 4:30, but apparently failed to switch to "alarm 2", so the alarm went off at 5:30, like it does on work days. The thing is, the race started at 6:30, so I scrambled to get to the starting line. I got there just fine, but did not have time to use the facilities before the race started. I got an extra .15 miles the first mile by weaving around the runners to get to where they were running my pace. Still, it was a really nice day, and the crowd was great, and I was enjoying it until about mile 8. I was shooting for a 1:41-anything, since I need 1:42:00 or less to qualify for the New York Marathon. Around mile 9, I started to lose ground, and started making excuses - I felt like the rush of adrenaline I got from waking up an hour late started to crash, and I slowed to an 8-minute pace. Around mile 11 I started to pick up again with a little positive self-talk, but ultimately I wasn't able to pull off the qualification time.
When all is said and done, however, it was still a good experience. I feel like in a way, it's good not to meet a goal every now and again so that you know your bar is set high enough. I ended up with a 1:42:54 - a 7:45 pace overall, which is good for me. I have a couple more chances this year. Also, it's a nice, strong tempo run for my 14-weeks-to-Chicago training.
Monday, June 23, 2014
Chicago in 16 weeks!
I am particularly excited about this year's Chicago Marathon. First of all, I know so many people running it. A bunch of people from Nike, a friend from high school, a sorority sister from college, and my friend John, whom I helped to run his first marathon in Portland last year. I kicked off my training cycle with a nice 16-miler. It was slow because of heat, fatigue, and whatever other excuses I want to apply. I did it at a 9:21 pace, which is a little slower than I'd hoped, but sometimes you just have those runs where you fight for every step. Luckily, Pie rode the bike along with me, so there was good conversation.
When I got back, I had a text from John, who was comparing his finish in last year's Portland marathon to the Boston qualifying times. He said, "If I was 80 years old, I would have missed the qualifying times by almost an hour." Then, "I wouldn't even have qualified if I was a 90 year old woman," and finally, "I'd still have to shave off half an hour." Funny.
This time around, I'm adding to my 3 days of running a 4th day of barefoot squatting, toe-ga and jumping rope. I'm going to get my feet in the best shape of my life, and let that goodness flow on up the kinetic chain.
When I got back, I had a text from John, who was comparing his finish in last year's Portland marathon to the Boston qualifying times. He said, "If I was 80 years old, I would have missed the qualifying times by almost an hour." Then, "I wouldn't even have qualified if I was a 90 year old woman," and finally, "I'd still have to shave off half an hour." Funny.
This time around, I'm adding to my 3 days of running a 4th day of barefoot squatting, toe-ga and jumping rope. I'm going to get my feet in the best shape of my life, and let that goodness flow on up the kinetic chain.
My article from the May 2014 issue of Oregon Distance Runner
7 Things You Can Do In The Gym To Improve Your Running
Strength Train
The time has come and gone when runners didn't strength train. A simple image search of 1970s runners shows a very different physique than today's distance runner. A couple of strength workouts each week can give you a stronger, more injury-resistant physique. Multiplanar, functional movements can improve your joint strength, endurance, and muscle balance. It will also improve body composition, and running economy (efficiency of oxygen use). Working anaerobically conditions the muscles to operate under stressful conditions, and improve acceleration and endurance. Free weights, body weight exercise, suspension training, and kettlebell exercises will also improve your core strength, which is essential to good running.
Foam Roll
You've heard you should be doing it, but it looks painful and a little scary. People really love to hate the foam roller, but its sudden ubiquity in the gym cannot be denied. Runners can benefit from foam rolling the gluteal muscles, the iliotibial band (ITB – the band of connective tissue running down the side of the thigh from hip to knee), hip flexors, and calves in particular. Rolling the muscles in what is called myofascial release (Myo = muscle; fascial = connective tissue) will help increase blood flow, allow for greater mobility in the joints. Releasing the tension with the pressure of a slightly uncomfortable massage can improve the joint function in an area limited by tight muscles.
Cross Train
While it's true that running may be the closest thing there is to perfect exercise, I am a strong believer in cross training. Whether you add another activity to prevent or recover from an injury, are a multisport athlete, or whether it's because you are trying to maximize the metabolic effects of exercise inefficiency, you can benefit from mixing things up.
Yoga
I read somewhere recently that while yoga is good for runners, running isn't good for yogis. Luckily for us, we fall on the favored side of that coin. While many runners say something to the effect of “I can't do yoga, I'm not flexible,” that makes as much sense as saying “I can't eat, I'm hungry.” There are many kinds of yoga, and I believe strongly that almost everyone can find a style and an instructor that suits their personality and needs. Aside from the obvious benefits of strength and flexibility, yoga can improve balance (think about how much time you spend on only one leg, and imagine the benefits), breath control, mental fortitude, and focus.
Hire A Personal Trainer
Find a trainer who is either a runner, or at least a trainer who has worked successfully with many runners. The thing about personal training is that it is, well, personal. People come to trainers for a lot of different reasons, and with many different expectations. If you want a trainer to work with you 2-3 times a week for a year, or if you want to know how to use the gym and have someone to check in with monthly, or just do two or three sessions before moving out on your own, a good trainer can be your biggest asset in the gym. He or she can help you set and achieve realistic and attainable goals. Plus, if you are daunted by the gym environment, it's nice to know that someone's got your back.
Interval Train
Short bursts of high-intensity training followed by short to medium recovery times can increase your endurance, acceleration, recovery time, and rev up your metabolism for up to 24 hours post-workout. It's like doing speed work on the track, but perhaps in a lower-impact environment, and can be a fun and safe supplement to your running program.
Meet Other Runners
Yes, there are other runners at the gym, and whether or not you are in the market for a new running partner, having a community of runners around you while you workout might just give you a little sense of accountability. Maybe also a sympathetic nod while you're foam rolling your piriformis.
Strength Train
The time has come and gone when runners didn't strength train. A simple image search of 1970s runners shows a very different physique than today's distance runner. A couple of strength workouts each week can give you a stronger, more injury-resistant physique. Multiplanar, functional movements can improve your joint strength, endurance, and muscle balance. It will also improve body composition, and running economy (efficiency of oxygen use). Working anaerobically conditions the muscles to operate under stressful conditions, and improve acceleration and endurance. Free weights, body weight exercise, suspension training, and kettlebell exercises will also improve your core strength, which is essential to good running.
Foam Roll
You've heard you should be doing it, but it looks painful and a little scary. People really love to hate the foam roller, but its sudden ubiquity in the gym cannot be denied. Runners can benefit from foam rolling the gluteal muscles, the iliotibial band (ITB – the band of connective tissue running down the side of the thigh from hip to knee), hip flexors, and calves in particular. Rolling the muscles in what is called myofascial release (Myo = muscle; fascial = connective tissue) will help increase blood flow, allow for greater mobility in the joints. Releasing the tension with the pressure of a slightly uncomfortable massage can improve the joint function in an area limited by tight muscles.
Cross Train
While it's true that running may be the closest thing there is to perfect exercise, I am a strong believer in cross training. Whether you add another activity to prevent or recover from an injury, are a multisport athlete, or whether it's because you are trying to maximize the metabolic effects of exercise inefficiency, you can benefit from mixing things up.
Yoga
I read somewhere recently that while yoga is good for runners, running isn't good for yogis. Luckily for us, we fall on the favored side of that coin. While many runners say something to the effect of “I can't do yoga, I'm not flexible,” that makes as much sense as saying “I can't eat, I'm hungry.” There are many kinds of yoga, and I believe strongly that almost everyone can find a style and an instructor that suits their personality and needs. Aside from the obvious benefits of strength and flexibility, yoga can improve balance (think about how much time you spend on only one leg, and imagine the benefits), breath control, mental fortitude, and focus.
Hire A Personal Trainer
Find a trainer who is either a runner, or at least a trainer who has worked successfully with many runners. The thing about personal training is that it is, well, personal. People come to trainers for a lot of different reasons, and with many different expectations. If you want a trainer to work with you 2-3 times a week for a year, or if you want to know how to use the gym and have someone to check in with monthly, or just do two or three sessions before moving out on your own, a good trainer can be your biggest asset in the gym. He or she can help you set and achieve realistic and attainable goals. Plus, if you are daunted by the gym environment, it's nice to know that someone's got your back.
Interval Train
Short bursts of high-intensity training followed by short to medium recovery times can increase your endurance, acceleration, recovery time, and rev up your metabolism for up to 24 hours post-workout. It's like doing speed work on the track, but perhaps in a lower-impact environment, and can be a fun and safe supplement to your running program.
Meet Other Runners
Yes, there are other runners at the gym, and whether or not you are in the market for a new running partner, having a community of runners around you while you workout might just give you a little sense of accountability. Maybe also a sympathetic nod while you're foam rolling your piriformis.
Wednesday, May 14, 2014
Tami has been a fitness professional since 1987, and has extensive and diverse experience in corporate and commercial fitness venues.
I have a long and glorious career in health and fitness. I started teaching aerobics right out of high school, and graduated with a degree in Kinesiology and Health Promotion from the University of Texas at Austin. My career brought me to San Francisco, and eventually to Portland, Oregon, where I have lived since 2006. Although I have worked in management of fitness facilities both commercial and corporate, I love to work with clients directly, teaching classes and working with clients individually and in small groups.
I am an ACE Fitness Master Trainer, and am also certified as a Personal Trainer and Group Fitness instructor through ACE. I am certified in TRX Suspension Training, group cycling, Pilates mat, yoga, Group Step and Group Centergy, and am a Certified Barefoot Training Specialist. I am also a Vivobarefoot certified running coach.
As a trainer, I love to work with a variety of people. I love to help people learn to love exercise and love to push to the next level people who are already strong, but want the next level. I have worked with clients for weight loss, and have successfully helped clients improve their performance with sport-specific training. Athletes I have trained for sport include skiers, runners, tennis players, equestrians, surfers, motorcyclists, and more.
I am also a competitive age-group runner. I love to run and race trails and roads, and I have run 8 marathons as of this posting, including the infamous 2013 Boston Marathon.
Even though I've been in this business for over 25 years, I never assume I know enough. Ours is a constantly evolving field, and I like to stay at the front of what is happening in my industry. There is always something new and exciting.
I wish like heck that I had coined the term "muscle confusion", but even though I didn't, I have been using exercise specificity and variety in exercise to help clients meet their goals for a long time. I believe in training smart and hard, but having fun. I think everyone can find something they love to do, and that's the key to lifelong fitness.
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