February 3, 2015

This Spring’s Running Game Plan

35 comments

Hello, my friends! It’s been a busy day so far, and I began it with some early morning track workout action! It was REALLY cold (24 degrees, “feels like 12” when I woke up), but the sunrise halfway through the workout was well worth it.

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The crazy cold doesn’t bother me as much as crazy hot does – it’s really hard to get out of bed and get going when it’s that cold, but the key is just to dress smart and wear layers. Once out there, you warm up quickly! That said, I was thankful for a hood today! Brrrrr. Here’s an awesome no makeup hooded sweaty selfie for your viewing pleasure. 🙂

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This morning’s workout was 1200’s – 3 laps around the track at a speedy/mid-range threshold effort pace, but with the last half lap (aka the last 200) at an even speedier “push” pace. I did my laps around a 7:30 average pace and felt good – I did 4 rounds, plus 2 minute recovery jogs in between (and a few laps to warm up/cool down). I forgot my watch, so it was even more helpful to have a coach telling me my splits as I rushed by!

So – as I mentioned in my last post, I have a fun spring full of races planned! I LOVE spring running in DC – there are so many awesome races and the weather is usually great, too. Here’s what’s on the docket:

  • March 14: Rock ‘n’ Roll DC Half Marathon 
  • April 12: Cherry Blossom 10 Miler
  • April 26: GW Parkway Classic 10 Miler

I haven’t decided yet which ones I will try to PR (aka set a personal record at – I probably won’t try til the 10 milers since RnR is so soon, but we’ll see) – I want to wait and talk to my running coaches to see what they think once they get to know me/my running a bit better. Stay tuned. But here is the general plan for the next few months:

  • Tuesdays/Thursdays: Run workouts. Tuesdays are higher intensity speed type workouts, Thursdays are tempo runs and/or hill workouts. Both of these are with the PR Running training group I joined.
  • Saturdays: Long run. Usually at a more casual/easy pace.
  • Sunday, Monday, Wednesday, Friday: 1 full rest day, 1 day of lower key yoga or swimming, and 2 days of higher intensity cross/strength training (likely 1 day of Urban Athletic Club and 1 day of CorePower Yoga Sculpt class). I’ll mix these up based on how I feel/what I need, but I will aim to not have back to back hard workout days – variety and spacing are key for recovery.

My long run plan is looking like this so far, up to the RnR half marathon. Per my coaches, unless otherwise noted, I’m doing long runs at an “easy” pace. Perfect – I can run with friends and chat the whole time. 🙂 In the week leading up to the race, I’ll be skipping other higher intensity workouts and chilling out/resting my legs.

  • Weekend of 2/7: Travel – downhill or cross country skiing/snowshoeing to replace long run. 🙂
  • Weekend of 2/14: 7 miles
  • Weekend of 2/21: 8 to 10 miles
  • Weekend of 2/28: 9 to 11 miles
  • Weekend of 3/7: 10 miles – alternate 2 miles at goal half marathon pace with 1 mile easy. I might talk to my coaches about doing this the weekend before – I don’t like to do too long of a run the weekend before a race. We’ll see!

So there you have it. What are you guys up to this spring on the running front? Any fun races on your calendar yet and/or specific goals? Such a great way to stay motivated! If you’re looking for training plans, I have shared some of my previous training plans in more detail here on the blog in the past – check them out over on my running tips page. 🙂

And speaking of motivation – keep those Winter Shape Up updates and comments coming! Gina and I love seeing your progress. 🙂

Have a happy day, my friends! <3

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- anne

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35 comments
  • Getting a running coach is something that I am on the verrrrrge of doing. I think I would love it because I'm looking for good running times! Sounds like a good one this morning and I totally understand the logic for running in cooler weather being easier than extremely hot! At least you can bundle up!! Hopefully you got nice and warm from all the laps this morning :)
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  • I'm such a baby about running in the cold, even though I'm Canadian :). I've been doing a mix of speed/tempo/long work to prep for the tri season! Loveeee having a coach - don't you think it makes a huge difference? Thanks for the post!
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    • Yes, it has definitely already made a difference!
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  • I think I'm running RNR DC too! Sounds like a nice, flexible training plan.
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    • Great! See you out there!
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  • I am the same! As much as I hate getting out in the cold to run crazy heat just kills me. I can warm up to a comfortable running temperature but you never cool off as you run!
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  • Sounds like the track workouts are already paying off- cant wait to see how you do in your spring races. I have the Love Run (half marathon) at the end of March and Broad Street Run (10 miler) in May. I'd love to try to find another spring 10 miler or 10k to do before summer. Good luck with your races and training!
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    • I keep hearing great things about Broad Street! Have fun!
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  • I had been hoping to do the DC RnR Half-Marathon as well, since a friend works for BCBS and was going to get us comp tickets. Unfortunately that fell through. That race is really expensive, so I'm not going to spring for it now. I may run the Cherry Blossom 10-miler with a different friend, if she gets motivated - we'll see. Thinking about the Marine Corps Historic Half or the St. Michael's Running Festival half marathon, both of which are on the weekend of May 16 - 17. Have you ever done either? What did you think? (I'm not doing both - I'm just not sure which one I want to do.)
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    • Unfortunately I haven't! I've heard good things about the MC Historic Half, though!
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  • I'm tentatively planning on running the RNR DC too! And this reminds me that I probably need to put together a training plan asap. I haven't run a half in a while, so my only goal is to finish. Would love to eventually run a half in less than two hours though!
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    • Awesome! RnR DC is such a fun race!
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  • Your plan sounds great Anne! It was pretty cold this morning for my 3.5 mile run. 32 degree and in Northwest FL that's cold! I'm doing the Knoxville half-marathon on 29 Mar and the Gulf Series Pensacola Beach, Fl half marathon 12 April. I can't wait :)
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    • Awesome! Enjoy the races!
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  • I much prefer the cold too, and yet I just signed up for a beach run in Australia in March. The event is 45km with 5 creek crossings and 10 headlands to climb, I am part of a two person relay so at least I only have to do half!
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    • That sounds so fun - and tough! Good luck!
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  • I am total opposite when it comes to running! I live in Vegas and of course love the spring/fall for running, but I would much prefer to run in 110 degrees than 10. Love that you're incorporating yoga as part of your training plan! So healthy for the mind but also a great compliment to running!
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  • I am running the DC RnR Half too! Hoping to run a 1:45 half
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    • Sweet! Hope you get your goal!
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  • Im doing the RnR half, too. Didn't get into Cherry Blossom this year, and hesitate to pay the high registration fee for the George Washington 10-Miler. But I am doing the Pacers double 5k and 10k St. Patrick's Day races in March, which looks to be a fun, fatiguing day!
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  • I've just signed up for my first race of the year - 15.5km on 22 March! I've just started a training plan, which is pretty similar to yours actually. I don't think I want to PR in that race, but I've got my eye on a couple of half marathons later in the year. TBC :)
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  • I'm looking forward to training for a 5k, possibly! I did a marathon last year and was kind of injured afterwards. I took time off, and now I'm working back to a 5k and hoping to do a tri sometime in the summer. I'm maybe going to do a 5k on St. Patrick's day with a PANCAKE breakfast!
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    • I'm glad to hear you're healed! Running injuries are always a big bummer.
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  • Training for my first Boston marathon! I'm so over the winter training but very excited to run my first and probably only Boston.
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    • That's so exciting! Good luck and have fun!
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  • I am running the Pittsburgh Half Marathon and then in June the Hatfield McCoy Marathon. I'm so excited for Hatfield McCoys...it's supposed to be super tough (you run a mountain), but has a lot of history and feuding fun! Good luck on your races!
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    • Have fun! We did Pittsburgh last year and had a blast!
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  • I'm running the RNR DC Half too! I'm very excited as this will be my first destination race. Not looking to PR (I'm a lot slower than you anyway!) because it's in the middle of marathon training, but I love DC and I love running so I'm excited to combine the two :) Plus my husband has never been, so it'll be fun to take him around.
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    • How fun! I hope you both enjoy DC and the race - it's such a great race for sightseeing!
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  • So I've been a reader for years but rarely comment... But... PR Training w/ Margie & Ray?! Because they're the best. I've been on the fence about joining for about a year. You enjoying it thus far?
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    • Yes! They are awesome!! Loving it so far!
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  • Have you ever gone through with a race when you've had to stop training for little while? I've been training for a half in April but two weeks ago hurt my foot (physio diagnosed cuboid syndrome http://www.sportsinjuryclinic.net/sport-injuries/foot-heel-pain/cuboid-syndrome , which is at least better than the stress fracture I was worried about!) and haven't run since, and possibly won't be able to for at least another week or so at best. I really want to do this race since I missed it last year due to a knee injury, but I'm not sure how I'll go with such a big gap in training and wondered if you have any experience or know of anyone else who does.
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  • I've got a half at the end of March coming up in NYC, and then another one at the beginning of May in Vermont. Unfortunately the mountains of snow everywhere in the Boston area have made it very difficult to train. :-/ At least I'm getting in lots of strength workouts with shoveling?
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