Speed Drills/Intervals

I try to incorporate speed drills in my training about once per week. I also tend to use them on the treadmill to prevent boredom, so rainy/icy/snowy weeks see more of them. I don't like to have to concentrate too much during a run (errr, when is that even a possibility?), and because I think Running Mate is awesome, I generally use one of his speed drill (interval) podcasts (available on iTunes, in case you're wondering). I also had the good fortune to be one of his test subjects (I was going to say guinea pig, but ewww) for his Fastest 5K program which consists of several speed drills, and I incorporate those regularly as well. (BTW, best 5K time so far - and thanks to Mr. Todd - is 27:24 with a stroller).

From what I've read and heard, it seems like speed drills are necessary not only to help you gain speed, but simply to improve your running and keep you from becoming stagnant in your training. I find them much easier to do uniformly on the treadmill because I have the ability to set the speed and change easily back and forth, however, I find them much, much more challenging with the stroller (of course) and therefore love the cardio workout benefit with the stroller. Changing the momentum of the stroller enough to speed up really gets my heart rate on the up swing and I'm not sure if it's just my bad luck, but the "speed" intervals almost always seem to begin as I'm headed uphill or into the wind. My Polar HRM definitely shows a difference between my workout on the treadmill vs an outdoor workout with the stroller (and that's obviously true even when it comes to an "easy run" day).

25 Minute Cardio

In the event that I actually make it to our fitness center for some cross training, I am usually - as I'm sure you are - pressed for time. If the weather is nice enough and I have the extra few minutes, I like to ride my bike there for a little extra cardio.

Here's my 20-25 minute cardio routine (thanks to my PT) that I do on the elliptical or exercise bike:

• 3 minute warm-up (easy building to moderate intensity)
• intervals: 45s at a moderate intensity, 15s at a high intensity (repeat for 15-20 minutes)
• 2 minute cool-down (make sure your heart rate is coming down slowly)

If I can spare another 10-15 minutes, I usually move over to the weights for the following (2 sets of 10-15 reps):

• Leg Press or Squat (superset with calf raises)
• Lat Pull Down or Seated Row (superset with plie squat)
• Pec Press or Push-up (superset with stiff legged deadlift)
• 2-3 minutes of crunches (working rectus abdominus and obliques)

I can usually fit this routine into 40 minutes or less, and I know my husband is grateful for that if both the kids are awake.

Just Getting Ready to Run is a Challenge

If I am going to run by myself (a rare occasion indeed because it must be a Saturday and it must be over 7 miles otherwise hubby assumes I will take at least one child with me), here's what I have to do to get ready to walk out the door:

1. Dress self
2. Grab iPhone, water belt (for long runs), maybe my keys
3. Put on shoes and leave house

If I am going to run with both of my girls, here's what I have to do to get ready to walk out the door:

1. Dress self
2. Change Little Miss Spitfire's diaper
3. Dress Angel Girl, dress Little Miss Spitfire
4. Get a water bottle for myself and one for Angel Girl, sippy cup for Little Miss Spitfire
5. Prep breakfast or snack for Angel Girl, snack trap full of cheerios for Little Miss Spitfire
6. Ask Angel Girl if she needs to go potty
7. Convince Angel Girl that going for a run will be fun, motivate her further by promising to end either (a) at a park or (b) in the greenspace so she can walk the last quarter mile. . . if she's agreeable for the duration of the run
8. Realize Little Miss Spitfire has a dirty diaper, change diaper and redress
9. Realize it's been half an hour since we started our attempt to leave and take another potty break myself
10. Put on shoes
11. Load iPhone, keys, water and snacks into stroller while holding baby
12. Make sure there's a spare diaper, spare pull-up, wipes, and the hooter hider in the stroller (because you just never know)
13. Also check that tires are aired up and that the small pump is in the bottom of the stroller (because I don't want to carry anyone home if it can be avoided)
14. Buckle Little Miss Spitfire in and attach her cup and snack trap cup
15. Buckle Angel Girl in and give her a water bottle and breakfast/snack
16. Finally leave house

I Am Not a Runner

At least I tell people I'm not really a runner. I used to hate running. I mean hate it. Like thinking it was torture, hate it. Which is why it's so funny now that I pretty much work my day around fitting in a run. My daughter expects to go for a run. My husband asks when I ran or how my run was.

Yes, well, life changes. Goals change. We change.

I began as a dancer. I actually still classify myself as a dancer even though the only reason I've set foot in a studio in the last 4 years is to drop off my daughter at class. Some things die hard.

But the fact is, I don't dance anymore. I no longer teach group fitness classes. Instead I found something I could do to exercise and achieve goals while keeping my kiddos with me. And that's running. And that's why I heart Bob (I have 2 Bob strollers) and Phil & Ted (I only have one of theirs but it's got the doubles kit . . . . so it's kind of like 2-in-1). I'll get into that more later.

I started running after my first daughter was born, just a 2-3 mile jog a few times a week.  Not a lot.  I call it my "running for fitness" phase.  I ran in combination with stroller classes, teaching the occasional group fitness class, and regular trips to the gym.  That was when hubby came home at lunch most every day and took care of Angel Girl while I worked out. That slowly faded and as he got busier at work, I found myself putting her in the stroller for a jog more and more often. 

Then hubby changed jobs and my workout routine switched almost exclusively to running and stroller classes with the occasional trip to the gym or group fitness class (and by "occasional" I mean maybe once a month). 

While I was pregnant with Little Miss Spitfire, I had a complication that precluded any exericse.  At all.  My doctor actually told me that I wasn't even allowed to walk for exercise.  I thought I might go crazy, and I dreaded getting "back in shape". 

After Little Miss Spitfire was born and I was cleared to resume working out, I returned to stroller class and then decided to start the 5K101 program.  I blame this new found love of running on that.  I registered for a 5K 6 months post-birth just to have a goal.  I had so much fun at that race that I did something really crazy, crazy for me anyway.  I registered for a half marathon 10 months post-birth.  I consulted with my friend, Wonder Woman, who's run many marathons.  Could I train for a half in that amount of time?  Was I crazy?  Her answers were "yes" and "no" respectively.   I ran the Princess Half Marathon in February and then turned right around and ran another half 3 weeks later as part of a fundraiser for the cancer center in my hometown.

My goal is to run a marathon by the end of the year, for my birthday actually.  I've got a series of races on my schedule along with a training plan.  If you've done the math, I'm almost a year into this journey, and I guess we'll have to see how it all turns out. 

I'm reading a lot and trying to learn what I can from that.  I would love to join a running group and learn from experienced runners, but so far the ones that I've found don't have times that I can work in.  Yet.  Maybe soon. 

What's in a name?

If you're a mom, you can guess where this blog is headed. If not, I'll get to blogging . . . well, as soon as I can.

Race Report 3/20/2011

Race:  A2A Valero Fastest Half

Distance:  13.1 Miles

Time:  2:01:46

Finish:  Overall Finish: ?, Gender Finish: ?, Division Finish:  1/39

Comments:  Lots and lots of hills plus a head wind.  It was tough. 

Lesson(s) Learned:  Check your official time and race results no matter how you think you did.  I was so bummed that I was actually slower than my first half, that I didn't even look at the results.  It never crossed my mind that I could have placed in the top 3 in my division with my time, let alone first.