10 new workouts for running program feat. on zenhabits

I was searching for something to change up my running workouts and came across this on zenhabits. I'm going to master's twice a week. It just started up again with a new coach. Not sure yet if I'm going to continue, I'll try it out for a month and then see if it gets better. Otherwise I'll just go on my own and use swim workouts from dynoswim.  I'm running a 5 mi on Thanksgiving so I'm excited to use these to train for it. I love sprints and hills and I'm especially excited to try out the zen run :)

Also as a side note I'm thoroughly enjoying my yoga class I get to go to once or twice a week, depending on my work schedule and pilates class I can go to once a week. 

10 Great Workouts to Spice Up Your Running Program

Too many beginning runners have but one speed: medium. And as someone who’s run a marathon, a few half marathons and a bunch of shorter races, I know that such a one-speed workout program can be not only boring, but it also doesn’t maximize your workouts.

Throw some variety into your running program to make things interesting and become a better runner.

I’m not saying you have to start a marathon training program, or some kind of sprint workout program. But if the only speed you’re running right now is medium, you should consider and at least try some other types of workouts.

Why? Just a few reasons:

1. They make things interesting. Doing the same workout, day after day, isn’t a lot of fun. Sure, I enjoy running as much as the next guy, but changing things up is good. Too much repetition is hard on the mind.
2. It can make you faster and stronger. Throwing a little speed into your workouts can make you a better runner. If you have the same 5K time every time, it may be that you need some faster workouts.
3. It can help you run longer. If you ever want to do a longer race, such as a 20K, half marathon or marathon, you need to switch from medium speed to slow … in order to work on your endurance. Slowing your speed down (lowering intensity) allows you to run longer. And if you slowly lengthen the distance of your longest run, you can slowly build up endurance.
4. Your body adapts. After a month or so of doing one type of workout, you body will adapt and you’ll no longer be getting the same kind of benefits from that workout. You need to change things up every 3-4 weeks … and if you do, you’ll most likely see continued improvements.

I should note that if you’re just starting out as a runner, I wouldn’t do the harder workouts below for at least a couple months. Your body is still adjusting to running … once it’s done that, you can add a little variety.

I should also note, as always, that I’m just an intermediate runner myself, and not a coach or trainer or doctor or anything. Take my advice with a grain (or bucketload) of salt … I’m only sharing things that have worked for me, and your mileage may vary.

So, let’s take a look at just a few different types of workouts you can do to add spice to your running program and improve your performance:

1. The long run. Basically, it’s just extending how long you can run by a little. For marathons, a long run is usually considered 16 or more miles, but for people training for shorter races, shorter runs can still be considered long runs. It’s been said that the long run IS marathon training … because while you need to do more than your long runs to train for the marathon, the long run is what helps you build the endurance you need for the marathon. But (shorter) long runs can be used for any type of runner — if you’re trying to do better at the 5K, run longer than 3.1 miles so that the 5K is easy (endurance wise). To add long runs to your program, just schedule one workout a week where you try to add 10% to your longest run (in recent training — don’t count long runs you did a few years back). So if the longest you’ve run recently is 3 miles, try running 3.3 miles one week, and then 3.6 miles the next week, and so on. Every 4 weeks, cut back on your long run to give your body a chance to rest — it can’t continue to build endurance without a break. When you do your long runs, slow down a little and try to run nice steady runs at easy pace.
2. Hills. Once you’ve built up a little endurance, hills are a perfect way to add strength to your training. Hills are like lifting weights for runners — you’re fighting gravity to lift your bodyweight with your legs, in a running motion. To do hill workouts, you could do hill repeats — run up a hill, then coast back down it, and repeat. But I recommend finding a hilly course (the road near my house is very hilly) so that your hill workout has a little variety. Run strong up the hills and coast down them. If you’ve never done hill workouts before, take it easy in the beginning, as with any exercise. Just run slow up the hills and slow down them, until you get used to it.
3. The Fartlek. The funny name literally means “speed play” in Swedish, and it’s one of my favorite “speed” workouts. It’s actually a great starter workout for those who aren’t used to speed or interval training. Instead of hitting the track, take to your usual course on the road (or trail or wherever). Here’s how it works: warm up for 5-10 minutes, then start a series of varied intervals with speed and rest periods. So you could choose a landmark and run hard to it, and then jog to recover, and then choose another landmark and run hard to that, and so on. Fartleks can be extremely varied, so you could do shorter sprint intervals, followed by longer hard and steady intervals, throw in some hills, and so on. I recommend you do it to have fun … run hard for as long as you want, then rest for a short while, then run hard again. As you do these fartlek workouts, you’ll get stronger and faster, and your intervals will get harder and longer as you go on.
4. Tempo run. This is a staple of many intermediate and advanced runner’s training plans, and if you don’t know this run yet, you should get to know it. Basically, it’s a sustained run at a hard, controlled pace (usually for no more than 40 minutes). Beginners should start with a tempo run of about 5 minutes and work up to about 20. Always start and end a tempo run with 5-10 minutes of warmup and then cool down. So a tempo run of 20 minutes, for example, would be 5-10 minutes warmup, 20 minutes of steady, hard and controlled running, and another 5-10 minutes to cool down, for 30-40 minutes total. The tempo run improves your running pace and performance and makes your running more efficient. A variation is the tempo interval, which is two or more shorter tempo runs (say, 10-20 minutes) separated by a few minutes of easy pace. Tempo runs should be done slower than 5K or 10K pace, but faster than half marathon pace.
5. Road intervals. There are track intervals (more on those below) and there are road intervals, and both types of intervals come in a variety of flavors. I group the road intervals together here because they’re all very similar, in my opinion, although the variations are aimed to give the runner different benefits. But basically, it’s a 5-10 minute warm up, a series of harder intervals (with rest intervals in between, where you can either jog at easy pace or walk at fast pace), and then another 5-10 minute cool down. Variations include Cruise Intervals (popularized by legendary coach Jack Daniels), where you run 3-8 minute intervals at 8-12K pace with recovery intervals of 30 seconds to 2 minutes; tempo intervals (see above); aerobic intervals of distances from 400m to 2K at a 3K to 8K pace, with recovery jogs of about half the distance of each interval.
6. HIIT. Short for High-Intensity Interval Training, HIIT is all the rage in many exercise circles, because of studies showing that it’s good for fat-burning and you can get a good workout in less time. Basically it’s a series of near-maximum intensity sprints with less-intense recovery intervals (after a warm up of course) and usually lasts between 10-20 minutes (not counting warm up and cool down). HIIT, because of the intensity of the intervals, can be very tough. I recommend building up to it with medium-distance track intervals 200 to 800 meter repeats.
7. Yasso 800s. This strange name was given to an interesting workout by Amby Burfoot of Runner’s World magazine, named after his friend and co-worker at Runner’s World, Bart Yasso. Basically, it’s a form of speed training for marathoners, but you could adapt it for other training. How it works: you do 10 repeats of 800 meters (on the track), working up to a certain goal time. The goal time is figured by taking your goal marathon time (let’s say 3 hours and 30 minutes, or 3:30) and turning it from hours and minutes to minutes and seconds (in this example, it would be 3 minutes and 30 seconds per 800m repeat, or 3:30). So according to this theory, if you can do 10 repeats of 3:30 (3 minutes and 30 seconds), with 3:30 jogging rest intervals in between, you can do a 3:30 marathon (assuming you’re doing the appropriate long runs and other slower mileage).
8. Mile repeats. Another track repeat workout, mile repeats are exactly how they sound — a mile at strong pace, followed by a couple laps of recovery, and repeat. I’ve done perhaps 4 repeats of a mile. You could do other distances — 1000m, 800m, 400m, etc.
9. Zen run. Not really a workout, but something I like to do to change things up, especially if I’ve been doing some of the harder runs above. I call it a “Zen run” because my goal is not to improve performance or burn a lot of calories, but to focus on being present as I run. It helps me be more aware of my body, my surroundings, and my thoughts, and I find this very useful, as a runner and as a person. See this article for more.
10. Rest. OK, this is not a workout at all (well, it could be … read on for more). But I thought it important to include “rest” on this list because it’s too often ignored by many runners. They run hard every day and don’t think they need to rest … but rest is just as important as the workout for getting fitter and faster … because the way your body gets fitter is first from the stress of exercise and second by adapting to that stress during the rest or recovery period. If you’re just a beginner, I recommend alternating running days with complete rest days. Later, you can add “recovery” runs in between harder workouts, instead of complete rest, but recovery runs must be run at a very, very easy pace … basically, just to get your legs moving. You aren’t trying to go fast or long on a recovery run. Always use the hard-easy rule — if you run hard one day, rest or do a very easy recovery run the next. A hard run is any run where you run relatively fast or hard or long.

Well, Saturday was the River to River. I left Friday with my teammates to southern Illinois. It was a really fun trip, long, but fun. We settled in at the hotel and decided being the healthy young lasses we were we'd walk to the race packet pick-up place. About halfway there I started getting really nervous seeing the thunderclouds in the distance. We pressed forward though, talking occasionally about how we maybe should have driven. On our way back the clouds were looking thicker and thicker. Two other girls and I started power-walking it back to the hotel. Then we felt it start to sprinkle and started jogging. When we saw lightning strike, we ran. We made it to the hotel dry, but as a huge gust of wind blew in and rain came pouring down and turned to hail, we knew our teammates were not so lucky! The came in a few minutes later completely drenched. Soon there were a few people gathered in the hotel lobby. We saw a man we had met at a Subway on our way to the race stop in to take shelter from his run. As I turned to look at the storm track on the TV screen in the lobby I heard a loud bang behind me. I turned around and the man had passed out over the section between the two sets of doors where you wipe your feet. He was completely unconscious and was even snoring! Holly, who is trained medically rushed over to him when people started trying to get him up. She woke him and told him to stay still and explained what had happened.

I have never seen a more stubborn man. He got up despite her pleadings, went and sat down in a chair for a second and left in a bit of a huff and in denial about the whole thing. He had blood sliding down his head but was convinced that it was the hail pellets that had done it. He left the hotel room quickly. We worried about him for a while but were relieved to see him at the race and find out he got three sets of stiches and was okay. He was even running the race still... CRAZY!

We got up very very early 3:15 AM the next morning to make it to the start of the race at about 6 AM. We wanted to leave time in case we took a wrong turn or anything. And then the race began! I was the 5th leg runner. I was nervous sitting in the car as my turn got closer and closer. I honestly have never seen so many hills on a course in my life, not even maybe the bix... well, close I guess, but this was a lot longer of a race. It was a chilly race day, about 45 degrees most of the day. I only saw the sun for a few minutes during my third leg.

One of my awesome teammates let me borrow her watch so that I could push myself and pace myself to what I had been training at and I was able to run my second leg 3.41 miles in 29:01 minutes! woo hoo! That is great for me. There were a few hills that I seriously wanted to start walking on, but pressed on. Makes me want to invest in one of these watches. We'll see. I'm really enjoying running so much more than I ever have before and am anxious to prepare for the triathlon and various races that I may do this summer.

Teaching an Old Dog New Tricks...

I went to my first swimming lesson today... ay caray. That was interesting. Well, the best way to describe it is humbling. I consider myself an athlete. I excel at a lot of different sports. I picked up cycling and racquetball recently pretty easily and love them both immensely. (I had a dream last night that I was going to be a new cycling instructor at the Y.)I have never had a swimming lesson in my life. I know how to not drown and I could pass a test to swim in the deep end when I was a kid. In fact, and I don't admit this to very many people, but I can't even open my eyes under water. I couldn't even stick my face in the water without plugging my nose or wearing snorkeling goggles until I was about 14 or 15 maybe.
So that brings me to last night. Our YMCA has a Master's Swim Team/Class. I will be going every Tuesday and Thursday night. Last night was my first night and it was a doosy. I actually did pretty well I think considering I've learned everything I know from YouTube! The coach said my arms look great, unfortunately that was all he had to say :) Because I think so much about my arms and breathing... or gasping, whatever you want to call it. I sometimes forget to kick... minor detail. As a result my form get's pretty messed up by the end. I'm excited for next Tuesday, we don't have mutual so I'll be able to go for the entire lesson (usually I can just go the whole hour on Thursday and half an hour on Tuesday). He said that he will teach me how to flip turn to do laps.
I wanted to do a triathlon last year. I checked out a million books from the library last spring. Triathlete's Training Bible, Triathlons for Dummies... literally probably five or six books. Obviously I didn't do it though. I feel like swimming was holding me back. I am determined to learn how to swim properly and do my triathlon this summer!!! I'm excited, but it sure makes me feel like and old dog.

As for my running. I'm very excited to report that I ran a 5K TWICE last week in under 30 minutes!!! Woo hoo! I am going to keep working on my pace. I've just been running 5Ks but haven't tried out some of the workouts I found yet. My best time in 30 minutes right now is 3.29 miles. Trust me, that is great for me. I'm a sprinter, not a long distance girl. Now I just need to find some new running tunes, my list is starting to get repetative.

8 minute mile???

So I've been looking into increasing my pace for a 5k. Here is my problem, I don't particularly like the long run days. But it's inevitable right? If you're going to train properly and actually improve I guess it is.
I found this training schedule online (amongst others) and I really like it. Challenging, but could it be possible? It's worth a try. Worst case scenario I still decrease my time.

12 x .25 miles resting 30 seconds between dropping to 15 seconds
6 x .50 miles resting 1 minute between each gradually decreasing recovery time
3 x 1 mile repeats resting 1 minute and gradually decreasing
.25 mile repeats with a float – run 2 to 4 miles alternating between .25 pace and 200 meter threshold pace. this one confuses me...
Lactate builders – alternate sprinting 30 seconds and 30 seconds at easy pace
3 x .24/.5/.25 run at sprint .25 then slow to 5k pace for .5 then speeding up for another .25 no recovery between distances but 5 mins recovery between each set
5k long run
4 miles at easy pace, then .5 mile at 5k pace then easy for 4 more miles, then .5 mile at 5k, then slow to easy for 2 miles. Finish 12 mile run with 1 mile at 5k goal pace.

Crazy?

*7.5 for 8 minute mile pace... hmmm. almost anyone at the gym can run a 30 minute 5k... but wouldn't it be cool to get it down to 25 minutes!? yeeeah!

Yeeeeah!

Okay, so I did run yesterday, after swim lessons. I was a bit tired, but I did it anyway... Those aren't always my best workouts. I only ran about... shoot, I don't know, but not my usual and it was more dificult than usual. The good news is. I ran again today and did sooooo much better. I only did about a 2 and a quarter mile run before I had to run to the Kids Zone to get Isaac before they closed. It felt great though. I didn't feel the discomfort I felt yesterday so that's encouraging. So now I'm sitting here sipping my gatorade and eating my Cliff Builder's bar (one of my fav protein bars) and planning for next week. I need to get back to the bike and pool and I need to hit the pool hard. I'm thinking about this week doing it on my own and then when we get back from Spring break I'm going to sign up for the Master's Class. Don't worry! You don't have to be a master swimmer to be in the class. They like people like me.

I also thought it'd be good for me to chart out my goal events... and figure out a way to come up with the money to do them!!! Yikes!

Saturday April 09 there is an indoor triathlon in Romeoville at Lifetime Fitness.. The key word is indoor. I think people who are swimmers have a huge advantage in triathlons because that is the most difficult part to learn I think. I can breath whenever I want running and biking, but swimming... that's tricky for me. Starting with a triathlon indoors sounds soooo much less intimidating than swimming in open water. I mean, what if the Lockness monster... or a big ol catfish or something get me... creepy. Yeah, so I want to start with an indoor one for sure first. I'm pretty much a pro on the spin bike (okay slight exaggeration), I'm a little obsessed with spinning though, I think it is so fun. I've even made myself some workout playlists with songs in order with sprints, climbing, endurance, jumps etc.

Okay on with it!

Saturday April 16 I'm running in the River to River Relay with 7 other women from the YMCA here. Don't you just love the YMCA? I do! I've been able to do some networking and met some pretty cool people through my volunteering there. Well, the River to River is an 80 mile course between two major rivers... Missouri and Ohio? in southern Illinois. I'll be running 3 3.something legs. Pretty exciting and challenging. I'm much more of a sprinter, that was always how I conditioned as an athlete back in the day, so I'm excited for this long-distance challenge.

Saturday May 21 there is a Triathlon/Duathlon in Galena, Il. I've never been there, heard it's pretty. I'm not sure if I'm going to do the Duathlon or Triathlon. It is in a lake... Lockness.. catfish... we'll see.

Saturday June 18 is the 12 Annual Quad Cities Triathlon. This is the one I'm more excited for because I will have done hopefully two already, or at least one indoor and one duathlon and hopefully I'll feel more comfortable and my dad will even let me borrow his old road bike... That would make things easier too. I've been to West Lake many a times and feel very comfortable there so that's another bonus. Plus we can sleep at my parents house and not get up so crazy early or have to get a hotel to do it! :) And maybe Katie's kids could hold up some signs for me or something to give me an extra push...

Saturday August 27 there is a Chicago Triathlon Sprint course. The bigger coarse is on Sunday and it's pretty expensive and sells out by April! So that's a lot of factors that are making me lean towards the sprint course even though it's not as much of a challenge. I think I'll try the sprint and then if I like it then I'll do the full coarse next year. I imagine it's pretty crazy and crowded and I'd like to be more of a Triathlon veteran before I do the big dance.

Ready. Set. Go!