Fighting with Mother Nature

Mother Nature and I didn't get along very well today. First, my alarm went off at 4:45am - it's time to run!  It wasn't just raining... it was pouring with loud thunder and banging lightning. Needless to say, I wasn't heading out the door; however, I was now awake. I hate the fact that I can't fall back asleep.

Once the rain stopped, I stood on my deck in the cool breeze, craving for a run. By now, hubs had left for work and I was on kid-duty. I announced to the girls that we'd be heading downstairs shortly to run on the treadmill.  It's been awhile (long while) since I've had to resort to the dreadmill. My girls, on the other hand, were rather excited to watch mommy run and hurried down to get the treadmill set up. I thought that meant switch the on/off switch, so imagine my surprise when I found this...

Cheer signs taped to the treadmill dash... priceless

I decided to knock out my intervals (key run #1 on the Run Less Run Faster plan). It's my least favorite workout, but intervals do make time tick faster on the treadmill. I opened up my FIRST training app on my iPhone to find my interval goals for the week...

These times are so darn aggressive for me. I pushed, nearly killing myself, but didn't come anywhere near the goals. Regardless, it was a tough workout for me, a good training run.

Actual Completed Intervals 

2 mile warmup @ 6.0mph (10:00pace)

400 @ 8.0mph (7:30pace)

600 @ 7.9mph (7:36pace)

800 @ 7.8mph (7:42pace)

600 @ 7.9mph (7:36pace)

400 @ 8.0mph (7:30pace)

400 Recovery between each interval 

1 mile cooldown @ 6.0-5.6mph (10:00-10:43pace)

By time we came upstairs, the sun had heated up outside. I needed a shower, but instead we all jumped in the pool... Ahhh!

Tonight I arranged a sub for the Spinning and Strength Circuit classes that I teach every Monday evening. Today was the last night for the local Kids Run Series, which my little girls have not missed one run - thanks to their daddy!  Big Girl has progressively gotten faster in her 1/4 mile run and was so anxious to show mommy her newfound speed. I was excited to finally be able to see them run and receive their trophies. Mother Nature once again had the last laugh and foiled our run plans today.  A storm blew up out of nowhere - quite brief, but just enough to cancel the event 15 minutes before it started. Drat!!

Setting my early alarm again and hoping to even the score with Mother Nature...

Crack the Track

This week I'm feeling the motivation and drive return. After a good 20 last weekend and a fairly easy recovery, I feel on-target again for the marathon (Nov. 18). I've been running the miles, but babying it in fear of re-injuring the toe.  Today I said, "Enough!" and got myself back on the track for some speedwork.

Speed intervals may sound complicated, but they're not. It's a simple process of alternating spurts of high-intensity runs, followed by a few minutes of recovery. First, you stress your cardio system and build up lactic acid in the muscles (which boost body fuel, strength and stamina), and then let yourself rest and prepare for the next interval. Research has shown that interval training improves how well your body converts oxygen to energy. The more oxygen your body can process, the stronger and faster you can become. Intervals are also a great exercise for weight loss or at least that's what I tell myself.

I first started practicing intervals last year and it made a big difference on my race times. The first training cycle that I included speedwork on a weekly basis... I finally got my sub-2 half marathon. The proof is in the PR.

Running speedwork, however, isn't easy. It takes an inner strength to push yourself (or a track buddy by your side). To be honest, I have been a little slack with my speedwork since spring training. Today it was deadly obvious. My heart rate was skyrocketing as I raced the stopwatch.  Here's how today went for me...

1.65 mile warmup jog (17:19)

I ran a nice big loop through Parkside Cemetery. The fall colors are so pretty right now and this environment is quite serene and peaceful away from the flow of traffic.

2x400 with a 400 recovery

I crossed the street over to the old track at Shea Stadium. When I kicked in the first 400, I thought, "Oh-dear, I really don't want to do this." The pace felt difficult and I could hardly catch my breathe (especially when I hit the wind). One lap felt like forever. Lap 1: 2:02  I always use a 400 to recover (one lap on a track). During this time, I take a drink, walk, jog or whatever it takes to catch my breathe again.  Lap 2: 2:01  My legs are starting to remember what intervals are all about...

4x800 with a 400 recovery

I hate running 800's (2 laps on the track), but they are so impactful on my training results. I try to keep the pace as uncomfortable as the 400 but push it twice as long. I'm always hurting at the end and need at least a 100 to walk it out before I jog again. Intervals: 4:06, 4:04, 4:09, 4:10  I'm okay with these splits. They are slightly slower from this past spring when I was squeaking in under 4:00, but it's to be expected. Room to grow...

2x400 with a 400 recovery

By time I completed the 800's, I was elated to finish up with a couple shorties. I like mixing up the distances of my intervals; it keeps my mind on something other than the throbbing in my chest. As expected, I nailed them faster than in the beginning... 1:57, 1:57. That's a wrap... and I didn't die.

1.15 mile cooldown (12:00)

My favorite part of speedwork is the cooldown. I allow myself to go whatever pace I want...usually slower is better. Today however, despite the tough intervals, I felt good and cruised along without much distress. I crossed the road again to head into the cemetery for another short loop... and who do I run into... my fast friend Anna, who is out doing intervals of her own (4x1600's... ouch!). Perfect timing, we get to run our cooldown together.

Total: 7.8 miles in 1:15

Remember, you don't need a track or stopwatch to do intervals and work on your speed. As a beginner, I felt awkward at the track, like I didn't belong. So I used a secluded road where no one could watch me die, where I sprinted one way to the end of the street, then jogged back, and repeat as many times as I could handle. It can be just that simple. I then added a stopwatch and (for fun) tried to beat my time each sprint.

Do you practice speedwork? How often?

Have you noticed an impact in your race times?

How to Run Faster

I turned my walk into a run nearly 4 years ago. I wogged along for quite some time before I timed myself or tracked miles. When I finally got around to timing a run, I was around a 12 minute mile pace.  Through the years I have gradually seen that pace dip lower and lower.  It's one of the factors that drive me in my training.  I'm competitive and have high expectations of myself. I like charts and graphs showing progress. I like improvement.  I thrive on results. Running is pretty elementary to me. Keep it simple and you not only get better, but you will fall in love with the run too. The latter being most important for the long term.

One of the most popular questions I receive from readers is... How did you get faster?  I wish there was a magical formula, but I do have a couple theories that have worked for me...

**  CONSISTENCY  **

Just do it. Every damn day. If you take extended breaks, don't expect your running to pick up where you left off. Fight through the slumps (we all have them!).  Even if that means just 1 mile a day, just don't ever ever quit.

**  LIGHTEN YOUR LOAD  **

How much weight you're pulling along has a great influence over your running speed. While this may be self-explanatory, I have been amazed at what a difference 10 lbs can make both in my training and racing. I don't live and die by the scale, but over the years, I have learned one thing... my running speed has a direct correlation to the number on the scale. Research has shown that, on average, runners get two seconds per mile faster for every pound they lose.  Let's do the math... when I started running, I weighed 60 lbs more than I do today and ran about a 12:00 pace.

60 lbs x 2 seconds = 120 seconds  

If the research is correct, I should be running exactly 2 minutes per mile faster.  And by golly, YES!  It's just about right on, as my average pace now waivers around 9:45.

**  INTERVAL TRAINING  **

Lastly, the type of training you do makes a huge difference in your race times. When I started doing speed intervals last spring, I was leary... and scared!  They sounded complicated and the foreign-looking formulas (2x200m, 3x400m, 4x400m) confused the crap out of me. But once I started figuring it out and actually running them at full steam, it became fun. Fun in the sense that my times got faster as the weeks went on. Even now, running intervals has become a bit of a game for me (especially when you run them with friends!).

So let me break down the intervals I did yesterday as an example... I ran 4x400, 4x800.  The first number is the quantity (4), the second number is the distance (400 and 800).  The distance is almost always listed out in meters.  400 meters (or 1/4 mile) is one lap around a standard track (4 laps = 1 mile).  An 800 then is 1/2 mile or 2 laps around the track.

Always start with a warmup of 15-20 minutes of running at an easy comfortable pace. Then it is highly suggested to do some butt-kick and knee-lift drills; five minutes will suffice. When running short intervals like 200-400-600's, your pace should be fast and difficult. Talking sentences should not be a possibility, but you should be able to still gasp out a "We're rocking this!" to your partner.  Upon completing each interval, take a recovery interval (RI). I suggest jogging or walking a 400m or at least 3 minutes.  Then hit the next interval fully recovered.

Using my stopwatch, I compete with myself on every interval.  I make a fun game out of trying to beat my previous time or keep them as consistent as possible.  My goal yesterday was to keep all my 400m under the 2 minute mark.  Until last week, I had never hit a sub-2 minute lap.  I was beyond thrilled to crank out 1:54, 1:53, 1:43, 1:48 yesterday! Proof that my recent interval training is working.

I'd love to hear that you read this and give the track a try! I'm happy to answer any more questions you may have about intervals. More in-depth reading on interval training here.

My buddy Anna & I hit the track yesterday.
She's fast and a challenge to keep up with!

By golly, don't forget to hydrate!
Summer is here and track workouts can be taxing without any shade cover.
Discount code "bloggerslovenuun" will get you 15% off in the Nuun store.

CLICK'n Spring Giveaway Winner is...

Joanna Gruchalla

Email me your mailing address to claim your prize within 3 days.

runwithjess@comcast.net

Don't forget to enter HERE to win a FREE RACE ENTRY

into the event of your choice at the Quad Cities Marathon!

Get Track'n

Big Girl headed off to school on the bus..
I drove Little Girl to pre-school.
And then I went to school too...

THE HIGH SCHOOL TRACK!

I'm not a big fan of track sessions.  In fact, I'd rather run intervals on the treadmill (crazy, huh?).  I'm not sure what prompted me to head to the track today. Perhaps I just needed to be outside. The temps were mild in the mid-30's and the sun tried to peek out every once in awhile.  A little windy, but otherwise perfect running weather.

Today I put the Yasso 800's to work on the track.

Recently I finished reading the book "My Life on the Run" by Bart Yasso. I met Bart Yasso last fall at the Quad Cities Marathon, where he signed my book and inspired me with all his great running stories. His book is a fun easy read, each chapter storytelling from the entertaining adventures of Mr. Yasso, chief running officier of Runner's World.  At the end of the book, you'll find his training plans, as well as the background on the now infamous Yasso 800's. It's an intriguing premise... run 10x800m at a consistently hard pace to predict your marathon finish time.  i.e. If you're able to run each of those 10 intervals in 4 minutes, you can run a 4 hour marathon.

Read more on Yasso 800's here.

The goal of my first marathon was just to cross the finish line (achieved in 4:43).  Now training for #2, I obviously have a time goal... not exactly sure what that is yet, but I'm thinking under 4:25. A month ago, I started incorporating the Yasso 800's into my training. My results from those workouts are helping me narrow in on a 'goal time' for the May 5 Wisconsin Marathon.


Here's how today's track workout went down...

YASSO 6x800'S

2.1 mile warmup in 19:06

800m in 4:08

400m recovery in 2:35

800m in 4:10

400m recovery in 2:39

800m in 4:13

400m recovery in 2:47

800m in 4:14

400m recovery in 2:45

800m in 4:11

400m recovery in 2:49

800m in 4:10

1 mile cooldown in 10:45

TOTAL 7.35 miles in 1:08:33 (9:19 pace)

I'm not up to 10 sets quite yet, but I'm ready to bump up to 8 sets next week.  The important part is that the 800m splits are fairly consistent. I'm happy with a 5 second spread! They weren't all out sprints, but definitely felt hard, especially with the wind on the backside of the track.  No Garmin? No problem... All you need is a cheap stopwatch to track your splits. 

Even if you're not training for a full marathon, the Yasso 800's are a great interval workout.  The 800 is a tricky distance for me... If I all out sprint, I'm dead after one lap. However, the pace should definitely be faster than 5K race pace. I managed an 8:16-8:28 pace during today's intervals so I was right in the ballpark. If you're unsure how fast you should be running intervals, check with these great resources to find your optimal training paces: Run Less Run Faster and McMillan Running Calculator. Just input your recent 5K time and they spit out a nice chart for you.

Have you ever done Yasso 800's before to predict or train for a marathon?

If so, I'm curious how accurate it was?

There are fierce opinions (both ways) all over the web on this!

Tread This!

I just found out yesterday that our health club had a new offering called Treading.  Offered four times a week, there is a maximum of only 4 people per session.  One personal trainer + four bodies + four treadmills = Treading.  I was told it was like Spinning but on a treadmill... you know, hills and intervals.  Hmmm, sounds like something right up my alley. So I signed myself right up!

By evening, I was a little anxious just thinking about it. It's hard enough for me to do intervals and hills on my own... could I survive someone else's direction?  I envisioned a trainer hanging overtop of my treadmill, pushing the buttons faster... and faster... and higher... and faster.  I've always dreamed of a training session Jillian Michaels style, but now I was starting to make myself nervous.

 Stop touching the treadmill buttons Jillian!

Run Faster Jess!

As Little Girl and I drove to the gym this morning, I still had some butterflies in my stomach - more out of the unknown, not knowing what to expect from this new Treading class.  Aw-man, it felt like race morning or something!  Geesh!  I just hoped there would be someone slower than me in the group.  As soon as we walked in the door, I saw Trainer Amy.  She greeted me with, "Good, you're here. It's just you and me today."  Oh-great... now she could focus solely on me.  I tried to quickly turn this around in my head... I'm getting an hour of personal training - on running intervals, where I need it the most.  Did I mention this was FREE?

She started me off with a slow walk to warmup.  We chatted away... Trainer Amy had just run her first half marathon last fall.  Slowly, we picked up the pace to a fast walk.  Then added in hills... built up to a 15% incline and then backdown (several times), but never dipping below 3%.  My calves were working hard on the hills, but I was still comfortable.  She asked how I was feeling, to which I always responded "Just fine!"  She laughed and said, "Yeah, I haven't had anyone quite this talkative, smiling and laughing during these workouts... We better amp this up."  And then Trainer Amy pulled out the big guns.  When I wasn't climbing a monster hill, she had me running fast.  Yeah, she totally pulled a Jillian - reaching over, pushing the buttons, saying I can go faster... and of course, I obliged.

We did a full 50 minutes before Trainer Amy led me into a cooldown and stretching.  I was sweating and felt it was a good workout.  Although to be honest, I could have gone longer.  Shorter warmup and more of the meat in the middle would have been ideal.  She knew that too.  Amy's parting words were "Next time, I can go harder on you."  

My legs were feeling pretty good yet, so I jumped back on the treadmill and did a little 2-mile progression run.  After running all those hills with Amy, a 0% incline felt easy... So I started at a 9:30 pace and kept adding speed every 1/4 mile.  It's what I like to call my "Dream Run"... envisioning my next finish line (Myrtle Beach!!) and race to beat the clock.  Finally... I was exhausted.

Have you ever done a trainer-led treadmill session?

Or any kind of workout with a personal trainer?

Thursday Tidbits

1. YESTERDAY'S INTERVALS

I kicked A$$!!  Seriously, I'm still on a high over the 7.5 mile workout.  It's been a couple weeks since I nailed a real interval session without an injury of some sort.  After a 2 mile warmup, I broke up the 10x400 into two sets.  Pure mental.  I didn't break in-between, but it really helped to count them out separately.  The first 5x400, I ran at a 8:00 pace (7.5mph).  Second set at 7:53 pace (7.6mph).  Wait... go back, reread that.  Yes, a 7:53 pace!!  I've never run anything in the 7's, not even a short interval!  Best of all, my legs felt so good afterward that I even did a bonus evening run!  I'm becoming a true believer in the Run Less, Run Faster training plan.

2.  NEW HEAD GEAR
I forgot to wear a headband during intervals yesterday, and nearly wiped my forehead raw from all the sweat.  So I was delighted when my new order of Bondi Bands arrived today.  Check out the fun new styles I now own!  Don't forget to enter my Bondi Band giveaway, ending this Friday! 

I also scored some new winter fleece headbands at the dollar store yesterday... how diva-like are these?  And only $1 each!  I love winter clearance!




3.  RACE HISTORY
Are there races in your past that you have no idea what your time was?  Back in the day, I ran woggled along with no concern about time.  Fear not, you can still find out those race times (if you want to...).  I just found the website athlinks.com, a huge database of every chipped race time... even my fun 2 mile obstacle race on the beach.  Check it out!


4.  MOVIE NIGHT
I'm so excited to go see "My Run" tonight.  Nothing like a good kick of motivation mid-training.  Check out the movie trailer HERE.  Are you going?

5.  THE JELLY BEAN!
Check out the new virtual race for Easter week... The Jelly Bean 5K/10K.  Run wherever you like, whenever you like... just report in your "official race time" and get entered to win some truly awesome prizes from our sponsors.

Reset

The past two weeks have been kinda messed up regarding the training plan... foot pain, Sunday race, busy at work, then sore hamstring, and now the sub-30 cold weather is back.

I feel pretty good about how I've been adjusting to it all and keeping myself in check.
No breakdowns (yet).
But come Monday... I'm calling a RESET.

I've been following the FIRST training plan, as laid out in the book Run Less, Run Faster.  The pace tables for key workouts (intervals, tempos and long runs) are all based off your last 5K race time.  It had been a while since I actually raced a 5K, so I just guessed a 28:00 when I created my training plan paces.

During my 8K race last weekend in Chicago, I timed the 5K split.  I'm overjoyed to have clocked a 27:00 flat for the 3.1 mile distance.  On the drive home, it got me thinking that I need to re-evaluate my training paces... and my goal time for the Illinois Half-Marathon.  Do I stick with my 2:05 goal?  or shoot for the sub-2?  You know where my heart is...

Yesterday I sat down and penciled up a new pace chart for my training runs, based on my new 5K time...

Seriously, you see those paces that start with an EIGHT!?!?!  O'dear... But come Monday, I'm fighting for that sub-2.  Even if I don't nail 1:59 on April 30, I'll know I give it my best shot.

FRIDAY'S RUN:  7.5 miles in 74 minutes for a 9:52 pace.  I was cautious during the first couple miles due to the sore hammy.  (Lesson learned... Hills + Stroller = overworked hamstring!)  But by mile 3, it was feeling good so I picked up the pace, so it turned out to be a Tempo Run.  I clocked my last mile at an 8:35!!  Afterward I iced down the hammy and today it feels good... so I'm hoping to tackle 15 miles tomorrow for my long run. 

DON'T MISS OUT ON MY CURRENT GIVEAWAYS!

Bondi Band headband - ends April 1

2Toms sample pack - ends March 27

Grueling Rewards

Like many runner moms, there are only a few windows during the day to squeeze in a run.  I have exactly four.  They break down like this...
• 5-7am: before the kids get up.  I never make this one unless it's summer and I can sneak outside before hubby leaves for work.
• 9-11am: between preschool dropoffs/pickups.  This is my usual gym run with the Little Girl.
• 11:30-1:30pm: after preschool, before naps.  This is a tough one as it requires pre-made lunches to be eaten in the car during the preschool-to-gym commute.
• 2-4pm: naptime a.k.a. mommy free time.  I usually hate to burn this by exercising, when I could be wasting time online or relaxing with a book  preparing dinner and cleaning house.

Today I missed the first two windows, so my least favorite #3 was activated.  But how appropriate for my least favorite workout... INTERVALS!  I hate these suckers, but six weeks into FIRST training, I do not deviate from the plan.

Today's intervals can be summed up in three words...

Grueling.  Rewarding.  Done!

2 mile warmup @ 10:20 pace / 5.8mph

6 x 800 intervals @ 8:30 pace / 7.1mph

RI varied, but lasted no more than 400m.

1.5 mile cooldown @ 10:40 pace

TOTAL:  7.5 miles in 73 minutes

What pushed me through the intervals was not that I wanted to run faster (alas the Run Less, Run Faster plan), but rather that I wanted to run lighter.  I've had a really hard time trimming weight in past training programs, but the FIRST program with these darn intervals and tempos are very challenging to my body.  And I've been starting to see the pounds drop finally. 

During today's run, I tried out a couple new things... BondiBand headband (giveaway coming soon!), a new pair of Asics Gel-3020 running shoes, and my new running socks from Recovery Sock.  All a success and made for a great run.  I can't wait to share reviews with you... coming soon!

Do you have "windows" for your runs?  What happens if you miss it?

I've actually heard of runners calling intervals "fun"... What's your take on them?

Don't forget to enter my KIDS YOGA GIVEAWAY!

The power of the Pink Shoes

The last couple days, I've been hiding in my sweats, wrapped in a blanket, under a pile of Kleenex and cough drop wrappers.  The head cold that's been going around my family finally got me.  And let me tell you one thing... I am not a happy camper when I get sick, especially when it falls in the middle of training.

Monday morning, I pulled myself together and made it through Spinning class.  However, there were several times that I pulled back the throttle in fear that I might lose my breakfast.  I bypassed my usual 2-3 mile easy run, which is my add-on to the Run Less, Run Faster plan anyway.

Today I had Intervals on the training schedule.  I knew there was no way I had gas in the system to tackle those... but I hoped at some point to just get the legs moving.  And then it came... the big brown truck with a package reading RoadRunnerSports.  Inside were my new pink Asics!!

ASICS GEL-NIMBUS 12

Now let me explain... I'm all about the right shoe and the right fit, but to me, the right color is almost just as important.  It kinda defines a girl.  And in my case, that color is PINK.  I've had blue, green, purple, orange, but have never found a pair of pink in my size that fit right.  So after trying these on in the store in a different color, I searched the web high and low for a pair in my size.  A size 9 seems to be the most popular women's size?!

So I took my cold medicine and a nap... with the pink shoes by my side.  When I awoke, I knew it was time to give those babies a ride.  I changed into my "pink" outfit... pink sports bra, pink tank, pink socks, pink headband, pink ipod and of course my new pink shoes.  Big Girl took one look at me and said, "Oh-Mommy, everything's pink now!  You are so cool."

After the first two miles, I was amazed how good I felt - so I threw in a couple 1200 intervals at 7.0 mph on the treadmill (8:30 pace).  It felt challenging but doable.  Legs felt great, despite my wheezing chest.  After a mile cooldown, it was almost glorious to come upstairs to the smell of homemade chicken rice soup in the crockpot.  Hopefully by Thursday's tempo, I'll be back to full speed.
TOTAL:  5 miles in 49 minutes.

Up Next (Wed): XT Spin class + weights.  (Thurs): TEMPO 1m, 2m mid-tempo, 1m, 2m mid-tempo, 1m.


Don't forget to enter my Pink Ribbon Sports Bottle Giveaway!

Interval this!

So it's week four - day 23 - on the training program
from "Run Less, Run Faster" and I gotta confess...

I hate. hate. really hate.
these intervals! 

On the agenda today was 3x1600.  I came up short and am so frustrated with myself.  I literally sat down on the treadmill and spilled tears after my seven miles were complete.  I know... seems silly, but I feel in a rut right now (both weight-loss and the training).  So here's how it went down this afternoon on the basement treadmill....

2 mile warmup @ 5.5-5.8 mph

2 x 1600 (1 mile) @ 8:41 pace or 6.9mph

Just couldn't finish the 3rd interval so instead...  2 x 800 @ 8:41 pace

Rest intervals were more like 2 minutes each instead of 90 sec.

1.5 mile cool down

TOTAL: 7 miles in 71 minutes

50 situps, 50 tricep extensions and 35 kickbacks

Time to relax this evening and watch my favorite TV show, The Biggest Loser.  I need whatever motivation Bob, Jillian, Kara and Brett have in store for me tonight.  In my own way of trying to put a positive spin on my difficult run this afternoon, I leave you with these quotes...

"An obstacle is often a stepping stone."  

~Prescott

"Our greatest weakness lies in giving up.

The most certain way to succeed is always

to try just one more time." ~Thomas Edison

Boom Boom Pow!

I'm totally off kilter today.  I did my long run on Sun instead of Sat, thus replaced Monday's cross-train with a rest day (I needed it - I was a bit sore after the hilly 10 miler on Sunday!).  So here it is Tuesday - and I'm back on the schedule and attacking Intervals on Day 16 of the FIRST training plan.

Warmup/Cooldown:  10 minute each at easy pace

Intervals:  6 x 800 (1/2 mile each)

Goal:  8:30 pace or  7.1 mph on treadmill

Rest Intervals (RI):  90 seconds between 800's

I didn't mind the 800 when thrown in the ladder intervals last week, but today they were just H.A.R.D.  No butts about it.  I held the pace during the first three intervals, but backed it down to 7mph on the last three.  I didn't eat well yesterday, a bit dehydrated today, and legs still feel tired.  So I'm racking it up to that and hope the rest of the week goes better.
TOTAL: 6 miles

NEW APP -  The iPhone4 is my new toy, and Verizon has finally got mine working correctly (actually they finally just gave me a new one today... but that's a whole other story that you don't want to get me started on.)  As I play around and test out new apps, I'll give you the skinny here... Today I tried out Nike Boom during my intervals (free download).  Concept is that it's suppose to add a boost to your workout by syncing your music to workouts and having elite athletes/coaches motivating you along the way. So I selected the sport of Cross-Training, then Intervals and set it up accordingly to today's workout and goals.

LIKES:  A whistle blows through your music when it's time to start/finish your interval reminding me of the old high school track days.  This was a bit freeing as I didn't have my eyes constantly glued to the treadmill readings.  If you let it, the app will post to Facebook when you start, and friends can "like" your post, which sends you cheers over your headphones.  I had 6 friends cheer me on during my run, so that was kinda cool!  The workout went by quickly - I probably give myself longer rests normally, but this kept me moving.  The app also has a lock setting so you don't hit the screen accidentally.
DISLIKES: The coaches/athletes that give you "motivational talks" during the run are so low in volume (compared to your music) that you can hardly hear them, making it pointless and a little irritating.  The app also seems to be targeted more towards men - specifically athletes who play football, baseball, hockey, etc...

I'm still getting used to running with the iPhone, and how exactly to carry it.  I miss the small size of my Nano and how easily it clipped onto my sports bra.  I'm not a fan of things around my waist or the arm bands.  On outside runs, it works fine to just slip into a pocket.  Today I tried holding it - but my hands get sweaty and that makes the iPhone a slippery little sucker to hang onto.  I tried putting in on the treadmill dash, but the headphones cord was swinging all over the place that my hands catch it too often. Any other suggestions?

Climb the Ladder

Today's Interval Ladder

As I drove to the gym on training Day #9, I mentally prepared myself for a tough workout (last week's intervals were near torture!)  It's my first time doing a ladder interval, workout sessions where you increase/decrease distances and/or paces.  After an easy 2 mile warmup around the track, I switched to the treadmill and got to work.  Four interval steps to the top, and then back down with 400m rest intervals... It's not easy, but I DID IT!!  The 1200m was tough to hold on to, but I visualized the previous finish lines I crossed.  Just when you think you're completely tapped, somehow you find more in the tank... Where do you go for that "extra fuel"??

After a 1 mile cooldown, I got in a good stretch session with some stomach crunches.  I feel great, legs are stable... Interval workout a success!  

TOTAL:  8.25 miles in 1 hour 20 minutes.

Tuesdays are my weigh-in day. After all that work this past week, I'm exactly where I stood on the scale last week.  I'm sure the Friday pizza and Super Bowl snacks/beer didn't help... Today starts a new week.

Up Next (Wednesday):  XT - Spin class followed by weights.

Champion Ride

I woke up feeling like a champion this morning... Super Bowl World Champion that is!!  I lingered in bed longer than normal relishing the tough-fought Packers victory last night.  There are so few times in your life when your #1 sports team makes it to the very top.  So as I dressed for the gym this morning, I decided to show my Packer pride... a brave task living in the middle of our arch rival Chicago Bears' territory.  Hee, hee...

It's Day 8 of FIRST training and I'm feeling good on this plan so far.  After the blizzard cancelled Spin class last Wednesday, I was anxious to get back on the bike today for my cross-training.  I missed my bi-weekly sweat session, and my instructor did not disappoint with a tough "Rock 'n Roll Ride".  After yesterday's careless eating and a handful of beers, the burning thighs and sweat pouring off my body felt great.  I finished up with a quick 2 mile run on the track, but careful to go easy (10:00 pace).  As I ran, I mentally gave myself a check-list to eat well today, hydrate well and hit the bed early tonight... tomorrow is the workout that I need all my energy.

Up Next (Tuesday):  INTERVALS - 15 minute warmup, sprints of 400m, 600m, 800m, 1200m, 800m, 600m, 400m, with 400m jog rest intervals, finish with a 10 minute cooldown.  FIRST program emphasizes training at the correct pace as one of the most important elements of the plan.  Since I'll be running my intervals on the treadmill, I've figured out the appropriate settings for each interval ahead of time.

400m (1/4 mile) - maintain 8:20 pace or 7.2mph on treadmill

600m (3/8 mile) - maintain 8:25 pace or 7.1mph on treadmill

800m (1/2 mile) - maintain 8:30 pace or 7.0mph on treadmill

1200m (3/4 mile) - maintain 8:40 pace or 6.9mph on treadmill