This morning I visited the Precision Running Lab in Santa Monica. I am so grateful for the opportunity! Kathy hooked me up with a guest pass and signed me up for the SoulCycle of running. This is David Siik, Founder of Precision Running at Equinox.
In preperation for Boston I’ve started doing speed on the treadmill. I’ve sucked it up and done track before, but I’m just not a fan of running on a track. Ellen and I have done speed on the road, but it’s tough because you’re so focused on footing (especially in the winter when it’s dark) and you’re looking at your watch trying to gage the pace. It’s hard to get quality interval training. The road is better for a tempo.
On Wednesday Ellen and I ran side-by-side on the treadmill. We did a mile warm-up followed by 3 x (0.5, 0.4, 0.3, 0.2 miles) with half a mile recovery in-between sets. That’s 4.2 miles of faster running, and I ran a range between 9.7 and 10.0. I was kinda sad the treadmill didn’t go faster 😦 The LA Fitness gym we ran in was STEAMY. We were so sweaty at the end of the workout.
Today I did the Precision Running class as part of my long run. We programmed our treadmills with a recovery pace and a PR pace. The class started with a short warm-up followed by 60 seconds on and 60 seconds off gradually increasing the pace. We then took a bit of recovery then did another set focused in increasing recovery speed and maintaining the fast pace (mine was at a 9.5). For the last set we maintained that faster recovery pace (mine was 8.0) and working towards a PR pace (11.0 for me). It was super easy to navigate the intervals with this fancy Woodway treadmill.
What I loved most about this workout is that it’s perfect for all runners. We were constantly reminded that “If you’re in this room you are a runner.” It’s a great way to do speed with your friends but specific to what you need. It’s also just nice to set a treadmill, feel a pace, and hang on. The energy in the class is great, but this is definitely something you can try on your own. It’s nice having an instructor tell you exactly what to do, but you can easily create your own interval workout and do it on the treadmill. David posted this workout on Women’s Health.
Thanks again Kathy for the experience. It was so much fun! Now I just need to find a way to afford this membership so I can go again….
Since Long Beach I’ve decreased my mileage significantly. It feels weird to come home and run maybe 3-4 miles, or none at all. When you live in sunny LA and you love to be outdoors it can be tempting to just keep training. I know this “break” is good for me. I want to be toeing the line at Boston for as long as I can, and staying patient in my 30s will get me there. Today I was feeling especially inspired with the New York City Marathon. I met Kathy and Ellen at our Beverly Hills Sunday morning spot. After our run we used our iphones to watch the elite women in their final miles. We really are running nerds. (See photo below) What an incredible marathon debut from Molly Huddle. I want to be her when I grow up!
With the extra hour I was able to go on my run in Beverly Hills, watch the marathon finish, and be back in time for breakfast at 9:00. Brent, his dad David, and I went to Playa Provisions. Coconut Chia Seed Pudding and a Matcha Latte for me!
It was fun having David around this weekend! Yesterday we went downtown to the Escape Room. David knowing morse code and Brent being a math/puzzle genius helped us escape with 3 minutes to spare. With only a 10% escape rate, we have a reason to brag.
I can’t believe I’m posting this picture. Yes, we are running nerds. Ellen and I dug out the Ragnar Nerd gear while pacing Lucy at the Halloween Rock n Roll Half Marathon here in LA. She ran just over a 2 hour half. Congrats Lucy! I promise there were others dressed up.
Ellen and I have been getting together during the week to do short speed workouts. I know, I know, I’m on a break. But break is relative.I’m not running as many miles during the week, but I am running some of them fast. This past week we ran 5 approximate 400s (we just picked a short route on the beach) and 8 sprints of about 150 meters. I’ve never run that short, so it was fun to see my watch creep into the 4 minute mile range. It’s fun to feel like a kid and just sprint! This week we’re thinking of doing a few mile repeats.
I’ve also really gotten into the Run Fast Eat Slow cookbook. Made the Pecan Butter Truffles (yeah, I went with the drizzle effect when I knew I was going to run out of chocolate sauce) and Ginger Molasses Granola.
And I’ll leave you with two random photos.
- The Chorizo + Papa Taco from BS Taqueria. I promise there is a tortilla under there. So rich, but so good!
2. One of the many reasons I love my team. We’ve faced some challenges with difficult students and our temporary site, but this is how our team responds to challenge. Impromptu love in the work room.
Have a great week!
If I posted all my runs on instagram you’d be unimpressed. My marathon training is slow and boring. Leading up to Boston I’d often do double runs, struggling to maintain a 8:45 pace in the mornings. It was probably because the evening before I’d done an 8 miler after a long day at work. Principal hours should be calculated towards milage. These runs were mentally exhausting, mimicking the fatigue one might feel in the final miles of a marathon.
Nothing is impressive about the following runs leading up to my 2016 Boston Marathon.
None of those three runs were worth posting on instagram. I probably wasn’t wearing a cute outfit. I probably wasn’t super pumped and excited. I definitely had nothing to brag about in regards to pace.
But they led to this.
Before Long Beach I looked back at my Garmin runs in hopes of being motivated to believe I could run hard and sustain a steady pace. Instead what I found was a bunch of 8:30 paced runs. Maybe twice a week I’d push it and throw in some mileage in the 6s. I basically never ran in the 7 minute mile range. It was either fast or easy. Never that middle zone. Rather than freaking myself out and running a bunch of unnecessary milage in the 6:50 range in the week before the race when I had decided to go for it, I just tapered. I trusted the importance of logging easy milage and getting rest before the race.
I think runners feel pressure to impress others with their instagram posts. I wonder if them feeling the need to show off their pace ultimately hurts their race performance. I’ll admit I question my ability when I see runners with slower PRs rocking their mid-week runs and pushing the pace when I’m just trucking along in the 8 minute mile range. I don’t post every time I run for many reasons, but one of them is because I don’t want to feel like I have to go faster than what feels easy on any given day. Maybe I got 6 hours of sleep, ran around my school for 13 hours, and came home to run 6 miles barely under a 9 minute mile pace. I’ve learned to be OK with that and to trust in easy milage (thank you Gisele). I encourage other runners to resist the urge to compare, and to stay loyal to the easy run. Recognize that easy one day may have a completely different different pace from another.
Ok ok I’m done rambling about running. I was just starting to feel like all my posts were a bunch of pictures of cute EQ3 scholars and wanted to share some food for thought. I will leave you with a few photos of what’s happening in life. Last week we had Fall festival at EQ3 🙂 The day before I went to the First Girl I Loved Movie Premier. On Thursday I witnessed the best warrior 2 I’ve ever seen in 1st grade yoga. Saturday we ran to the top of inspiration point with the Nike Run Club Santa Monica.
Until next time.