Reader Question: Will MAF ever make me faster?!

Despite the fact that I no longer "train" (or run regularly, for that matter!) I still get asked a particular question pretty frequently. As a running coach, it makes sense that I get questions about running ;)  And running is one of my favorite things to talk/write about!

This question has to do with heart rate training--specifically, MAF training. In short: 'MAF' is a heart rate training method that was developed by Dr. Phil Maffetone; and coincidentally, his method involves a heart rate called Maximum Aerobic Function (i.e. MAF heart rate). From here on out, when I write MAF, I'm referring to the Maximum Aerobic Function heart rate. Heart rate is given in bpm (beats per minute).

(If you want the full, more-information version, here is a post I wrote about the MAF method of training and my thoughts on it.)

Please don't take this as gospel, because it's been a while since I read the MAF book, but the gist is this: a typical person's MAF heart rate is a simple number that is calculated by subtracting their age from 180. (Let's say you are 40 years old--your MAF heart rate would be 140, because 180 bpm - 40 (age)=140 bpm.) 

To train using the MAF method, you do all of your running at or under your MAF heart rate. In the example above, the 40-year old woman goes for a four-mile run several days a week--and each time she runs, she must keep her heart rate at or below 140 beats per minute. Always. No matter the situation.

Let me tell you, it feels VERY SLOW. But we'll get to that in a minute.

According to Dr. Maffetone, if you always run at that MAF heart rate, you will naturally get faster while maintaining the same heart rate. Your muscles and cardiovascular system are getting more efficient each time you run at your MAF rate, and therefore, it takes less effort to do the same amount of work (your running pace).

So, here is the big question/problem that people ask me about frequently: Running at the MAF heart rate is SO SLOW--I have to walk a lot of the time, especially when going uphill, and it feels like I'll never get faster. Does it really work? Will I get faster if I only ever run at my MAF heart rate?

First, let me be clear that I have not done the MAF method 100% for more than a couple of weeks. (I use the MAF formula frequently, but I'll get to that later.) I hadn't really studied the method until a friend told me about it, and the whole idea made so much sense to me. I loved it!

Until I tried to run at MAF pace and was soooo slow that I was very embarrassed. (Wisdom I wish I knew then: Don't ever be embarrassed at what pace you run. Seriously, that's dumb.)

I didn't do MAF training for long because I just didn't have the patience to see it through. I wanted to run FAST, dammit! So I ignored it for a few years. I read a book called Hansons Marathon Method in 2013 to train for the Chicago Marathon. It involved a LOT of running, but it really stressed that most of the running should be SLOW and easy. I didn't even know the meaning of "easy"--all of the runs I thought I was doing at an easy pace were not, in fact, easy. They were pretty much "garbage miles"--too slow for speed work, too fast for cardio efficiency.

(I hope I'm writing this in order--but this is the end result, regardless...) I wanted to train with the Hansons Marathon Method, and decided to use my MAF heart rate as the rate I would use for my easy runs. And finally, I read a book called '80/20 Running' by Matt Fitzgerald--he says to spend 80% of the TIME spent running per week at an easy pace, and 20% of the TIME can be spent doing work that raises your heart rate into a particular zone. (It's key to note that it's *time* and not *distance*.)

I sort of combined the methods to train for Chicago: the training plan in the Hansons Marathon Method Book (you can find my review of the whole method here); the 80/20 rule; and using my MAF heart rate to be the heart rate I spent 80% of my time running.

I took this picture after the hardest training run I've ever done: 3 x 2 miles at race pace (for me, that was 7:55/mile at the time). 

Training for a marathon is more of an extreme example for this particular question about MAF training. I used the method mostly during my training for a 10K (spending 80% of my time at MAF heart rate and 20% of the time doing HARD speed work).

I came in second female overall at a 5K that I decided to use as speed work.

I had results. Really good results, in fact.

I wish I could answer the question that I'm asked so frequently--about whether following MAF exactly as it should be will yield the best results--but I can say that the MAF training heart rate number was perfect for my own training.

The pace I had to run at that number felt way too slow (and yes, I had to walk quite a bit to lower it) in the beginning. At that time, I'd been trying to follow the MAF program as written; however, I got impatient and decided to combine it with the 80/20 Method. Then I could get my "fix" of fast running once in a while.

Using the combination of the MAF easy runs (80% of the time) and very hard speed work (which I'll describe), took my 10K pace from about 11:00/mile to 7:55/mile in about six months. I trained SO HARD and definitely got the results I wanted. (Unfortunately, I was burnt out after going after such a lofty goal.) I hit my 10K goal, which was thrilling.

I absolutely think that the MAF method on it's own probably works--thousands of people rave about it. And actually, if you want to read a book about a famous runner who followed this sort of heart rate training and felt SO SLOW at first, check out Rich Roll's memoir called 'Finding Ultra' (the link is to my favorite running books, so you can find it there). 

So, for the official answer to my question...

Yes, I believe that the MAF method works if you do it like you are supposed to. I didn't do it for long (only a couple of weeks) but I could understand how it starts to feel easier at the same heart rate.

Also, when I first started training with MAF heart rate, I felt super slow. But I forced myself to trust the process (I think my pace was 13-something a mile--when I was used to calling my "easy" runs 9- or 10- something per mile, haha!). I remember my MAF heart rate being 146 bpm, and I always kept my pace below that number when I was doing "easy runs".

Per my own permission, I spent 20% of my running time each week doing speed work--intervals and/or tempo runs. And I went hog wild with them, making each of those workouts really count. Seriously, I gave them my ALL. I think that was important--what's the point of half-assed speed work?

I think the combination of the two methods is a great way to train, regardless of the distance. I wrote out several places that use the method; you can check out my free training plans on this page. The plans can even be used for walking--I've discovered I have to walk VERY fast to get my heart rate up to MAF; and holy smokes, it's a tough workout. 

You could actually use this method for any sort of cardio exercise you like to do, now that I think about it. The whole point is to make your body more efficient at the workload you give it; and it does this by being trained, over and over, at that particular exertion (your MAF heart rate). Eventually, you'll have to work really hard to get it up there!

(If I remember correctly, I think my "easy runs", using MAF heart rate during 10K training, went from 13:00 minutes+ per mile to just under 10:00 per mile. At the same heart rate of 146 bpm! I wish I could tell whether it was the MAF method, the 80/20 Method, or a combination of the two that did it, but I'll never know for sure.)

After all is said and done, it wouldn't hurt to TRY doing the MAF Method exactly as intended--see what happens. (And definitely email me and let me know.) If you really don't see good results after the time that Dr. Maffetone suggests, you can always decide to try a different method (or try adding speed work, like I did). But there certainly isn't anything wrong with giving it a try.

I think the hardest part about it is all mental--making yourself run/walk/bike/etc. much slower than you want or that you're used to is mentally challenging! I'm sure that once you start to see results, it will be encouraging, though. 

(Oh, this is a random question that deserves a spot here as well: Dr. Maffetone says that you don't have to change your MAF heart rate every year on your birthday. He says that as long as it's working for you and your health hasn't changed, you don't need to change it. I found 146 bpm worked so well for me when 10K training that I used that number for a couple of years.)

This post isn't nearly as clear as I hoped it would be, but I wanted to try to write this info in one place for anyone who may be wondering the same question. Give MAF a try, and let us know how it works out for you! Or, make it your own and work the MAF method into your own training like I did.

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Like Nothing I'd Ever Seen

I (like usual) was procrastinating my run today. When I was in bed, I told myself that I was going to get right out of bed and into my running clothes. And then Jerry told me that he'd made coffee for me, so I decided to do the Wordle and Duolingo while drinking my coffee, then I'd head out.

I still had coffee left after Wordle and Duolingo, so I decided to look at my craft board on Pinterest and see if there was something that I'd want to work on this week. I had so much inspiration--but not the right fabrics/clothes. So, continuing my procrastination I decided to head to Goodwill and see if I could find any good deals for project clothes.

I didn't end up getting what I needed for the project I had in mind, but I think I really need to make a list--it was hard to remember things when I was there. I did come up with a cool idea to do as an experiment, and I was planning to write about that today. But then.

Then.

Once I got home and talked myself into running, I had quite the eventful run that I thought was worth writing about. First, remember when I said IT ALL COUNTS, no matter whether you stop and chat with a neighbor or tie your shoe, or get, say, mauled by dogs.

I was running--or walking--I'm doing run/walk (90 seconds running, 30 seconds walking), so I'm not sure. Anyway, I heard a noise behind me (I wear ear buds, but I have them on an "aware" setting, so I can still hear everything around me). I turned to look and couldn't believe just how close a dog was to me--a VERY aggressive dog. (I'm not sure what kind of dog it was--maybe a boxer or boxer mix? I don't know dog breeds very well. There is a picture later in the post.)

I've seen umpteen dogs since I started running 13 years ago. I know the body language of friendly, scared, playful, protective, warnings to stay away, and--aggression. If you've ever been confronted by an aggressive dog, it's scary as shit! When we first got Joey and I brought him for a temperament test at a doggy daycare, he failed immediately because the hair on his back stood up and he bared his teeth. (Later, the owner called and asked if he'd like to come back to try again--she had a good feeling about him--and he passed.) Whenever Joey is confronted by a bunch of dogs, that's how he reacts. He's not being mean or aggressive, however--it's just his way of introducing himself to the pack. He's cool after 30 seconds or so.

The owner of the doggy daycare had explained to me the major signs of aggression, and one of them is baring teeth on both sides of the mouth. I've only ever seen a dog do it a few times, usually right before biting.

Anyway, I was running, heard a noise, and then stopped in my tracks and turned to face a very aggressive dog. I started firmly and loudly telling it to go home. (Usually, that works like a charm for unleashed dogs; they aren't aggressive, however.) I was starting to panic, though, because this dog kept coming closer as I was slowly backing up. My voice got louder until I was yelling at the top of my lungs, "GO HOME!"

Then, out of nowhere, I see two more dogs--they are running full speed toward us. They were about the same size--one of them looked like the aggressive one, and the other looked like an Australian shepherd(?). I had basically resolved that I was going to be mauled, and I was desperately trying to think of a way out.

Suddenly, something happened that I'd never seen before. It was amazing and SO cool to see and I wish I had it on video.

The two dogs coming up behind the aggressive one (all three coming toward me now), simultaneously flanked the aggressive dog. The other boxer (I'm going to say boxer, even if I'm wrong, just for clarity) rammed into the side of the aggressive dog while the Aussie bit the neck of the aggressive dog and PINNED HIM TO THE GROUND. The other boxer grabbed the other side and they held him there for a moment. I took the opportunity to get away (backwards, because I was afraid to turn my back).

On my left, I could see an elderly couple come out of their house. The man yelled something to the woman and then he started walking toward the street. All three dogs noticed and got up. (I was far enough away that I stopped and took a couple of pictures because I wanted to call animal control when I got home.) Right as I was taking the pictures, the dogs noticed me again and the aggressive one started coming toward me. The Aussie and other boxer sort of forced the aggressive dog back (the other boxer actually jumped onto his back). 

This picture is right after the aggressive dog noticed me for the second time, and the other two stopped him from going farther. The aggressive dog (the center one in the photo) looks SO innocent here, I know--but I can't even describe how terrifying it was when it was just six feet or so away, hair on end, teeth bared, deeply growling, barking, and looking like it was about to lunge at me and tear my face off.

The man yelled to the woman as the aggressive dog started running toward their driveway. Once they were back in the house, the aggressive dog ran right up to the door (so I assumed that's where he lived). The other boxer and the Aussie crossed the street to another house.

I went on my way, shaking horribly with adrenaline. I'd never stopped my Garmin, so my intervals were messed up. I ran during the walking by accident, walked during the running, etc, several times. The whole incident was on my mind and I wasn't worried about the run/walk intervals getting screwed up. I did 30 minutes or run/walking, so it counts! ;)

I circled the whole neighborhood (about a mile) and when I got back to the front, I saw a police car go by, heading the direction I'd been when the dogs came out (the far back of the neighborhood). I was very curious if he was there because of the dog incident, and I debated whether to run all the way down there. Since I'd been planning to call animal control anyway, I decided to go check it out.

As I was getting pretty close, I noticed the car was parked in the driveway of the elderly couple's house. I saw the car backing out and I ran faster to try to get there. But then I noticed the officer turn around and go to the house of the boxer and Aussie.

I caught up just as the officer was getting out of his car. I stopped (gasping for breath, haha) and asked if he happened to be there because of dogs, and he said yes. I explained to him what had happened to me and he said that the elderly couple had come out to try to help me when they heard me yelling, but when the aggressive dog started going toward them, they went back in the house to avoid getting attacked. They called the police for help. All three of the dogs actually lived in the house where the Aussie and other boxer went.

Anyway, the owner was outside and talked to the officer (who issued her a ticket). He gave me his business card and asked me to email him the picture I'd taken.

So, after a terrifying run, I'm glad (and lucky) that I didn't get bitten--and it was mind-blowing to watch as those dogs most likely saved me from being severely hurt. I truly had never seen anything like it.

Post-shower, I'm going to head over to the elderly couple's house to thank them for looking out for me--it was very nice of them. What a run!

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Run-Walking

I really debated whether to write about this, for fear of failing (again). But I'm kind of excited about it right now. Also, I tend to work much harder at goals when I make them public. Whether I succeed at this or not, at least I'll have it documented. I like that.

As I've said many times, I haven't been able to find one tiny part of me that wants to run. I miss running! I really, truly miss running. But the thought of going out for a run just doesn't appeal to me. I know that doesn't really make sense, but it's the best I can explain.

Anyway, I've tried getting back into running lots of times now. Using MAF training, 80/20 training, all easy runs, just heart rate, with pace, without pace, etc. One that I haven't done (since 2012, when I trained for the Detroit Marathon) is a run-walk method of training.

Jessica and I were both injured (runner's knee; IT band syndrome) so we did a run/walk method. We just decided to run 0.9 miles and then walk 0.1, and do that for our entire run. Interestingly, our pace was very similar whether we were run-walking or plain running.

I believe this was a round mile 24--we were MISERABLE in the heat!

I always get excited about trying new things--the novelty of it can sometimes carry me through until it becomes a habit. A habit is what I'm hoping for!

The most common training method for run-walking is the Galloway Method (developed by Jeff Galloway). In a nutshell, you run a "magic mile"--run your fastest mile and that speed is used to determine what ratio of run:walk you should do.

Me, being resistant to running has hard as I can for a mile, just guesstimated what my time would be. If I was to run all-out, going-to-puke fast, I think I could probably run a 10:30/mile pace. So, based on that, my recommended run to walk ratios (in seconds) are: 90/30; 60/20; 45/15; 60/30; 40/20.

That's a lot of options! So, you make a choice about which ratio you want to use (the first number being the number of seconds run, the second number being the number of seconds walked). And then you do that ratio for your entire run. I think I'll probably start with the 90/30 ratio. Since I'm used to running straight through a run, it'll feel weird to talk such frequent walk breaks. But I bet it will feel so good! 

As far as a training plan, I am going to follow my own plan--Base Building for Beginners. There isn't any speed work; it starts at 30 minutes, 3 days a week; and it's meant to be done at a very easy pace. I think it'll be perfect for experimenting with the Galloway Method. 

Since I stopped caring at all what my running pace is, I think the Galloway Method is a good way to get back into running. I have no idea what my pace will be with walk breaks compared to running straight through. But I'm looking forward to trying something new and seeing if it can get me motivated to get out the door for a run--over and over ;)  I'm actually, 100% honestly, excited to get started tomorrow!

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Three Things Thursday: Running Advice

This is kind of an unusual topic, considering I haven't been running (at least not regularly) for a while now. That's not to say that I don't think about or read about running, though! I still love the topic--I just don't love actually doing it right now, haha.

Anyway, I thought I would write the three best pieces of advice I've received in regards to running. They are invaluable to me!

1. If it feels too hard, slow down.

I used to think that there was no way I could run. I always skipped out of the mile in gym class and I didn't do sports in school. I didn't run a single step until I was in my late 20's.

When I first started running, I couldn't go far at all--which is to be expected, considering I'd never run before. It just felt SO HARD. I couldn't understand how anyone could run for three minutes, let alone MILES at a time. It seemed impossible.

When I told my brother about how hard it felt, he told me to slow down and he guaranteed that I would be able to run for at least twice as long. He said even if you're running so slowly that you could walk faster, it's totally fine--just go as far as you can and it will get easier. That sounded very far-fetched--twice the distance?

Well, lo and behold, it worked! I was able to run much farther and I wasn't miserable the whole time, either. I ran so slowly that I'm sure a turtle could beat me in a race, but I went the distance.

2010, before I discovered sweat-wicking clothing. I can remember exactly how a cotton shirt feels when it's plastered to your skin.

It got much easier after that. Now, as a certified running coach, I give this same advice--always. Especially with the kids on my cross country team! They come up with ten billion excuses about why they can't run, and I just tell them that cross country is all about running, so they have to run. If it feels too hard, though, then just slow down. No stopping. And *all* of the kids on the team were capable of running a mile without stopping--just by slowing down.

2. Run your easy runs EASY, and your hard runs HARD.

This advice is everywhere--look at any running website, magazine, book, etc., and you'll see that an "easy" run is meant to feel EASY. There are physiological and biological reasons for doing slow runs, which I won't get into, but the slow runs are super important to become the best runner you're capable of. And running slowly 80% of the time can make you a faster runner in general. It certainly worked for me. (A book that I found very informational about this is '80/20 Running' by Matt Fitzgerald.

One thing that I do slightly differently from a lot of running plans is that I suggest walking for recovery between interval speed work rather than a "light jog"--I find that when I walk, I'm able to recover much more quickly and then I'm able to run much harder on the speed interval. I put everything I have into sprint workouts--while walking the recovery periods--and I think it makes a big difference in training.

I love how strong and determined I look in this picture--that look was totally fake! Inside, I was thinking, "Don't blink, just stare ahead. Hurry up and take the goddamn picture already! Don't blink... and go ahead and exhale." (In just about every race photo I have, my eyes are closed, so I was determined to keep them open for this one.)

A "middle ground" type workout would be a threshold (or tempo) run, which is run hard (but not an all out sprint). Basically, when doing speed work I run as hard as I can WHILE STILL BEING ABLE TO FINISH at the same/similar pace. So if I start sprinting for 60 seconds but I can only make it 30 seconds before I feel like I'm going to die (and then my pace drops off), that's too fast. I want to be able to run for the full 60 seconds as fast as I can without slowing down. It takes a few intervals to really get the feel for the correct pace (almost always, my first interval is too fast).

3. Every little bit "counts".

My running has evolved over the years (from existent to non-existent--hahaha!) but something I remember in the beginning was that I believed my run didn't "count" if I stopped to pet a dog or say hello to a neighbor or chat with my parents while running by their house, etc. I didn't stop for *anything* because I thought it wouldn't count as a run.

A spectator offered Jerry and I a shot of bourbon during the Detroit Half-Marathon in 2015. Our run still counted!

Later, I also didn't really "count" a run if it was less than three miles--I have no idea where that number came from or why I chose it, but the thought of going for a two-mile run (well, there was no thought of it because it didn't exist in my mind at the time).

For a long time, I believed that run-walking didn't "count". When I was injured and was run-walking frequently, I realized that it's not necessarily easier than straight-up running. Regardless of how hard it feels, though, I think run-walking totally counts! (Jerry and I ran/walked the race in the photo above)

These days, I think it all counts. A short jog around the block that includes a walking break and stopping to tie your shoe? Totally counts. Stopping midway through an out-and-back run for a Slurpee before turning around and running home? Absolutely counts. Running with a friend whose pace is much slower? Still counts.

Stopping to dig your purple thong out of an icy sidewalk, then having to collect your own unwanted underclothes all along your route? Definitely counts.

Also, and this should probably be its own category, *nobody cares what your pace and/or race times are*--so don't compare your running to someone else's. It took me a LONG time to stop caring about my pace, but running was so much more enjoyable when I was doing it slowly!

And there we go... three pieces of running advice, passed along, that helped in my own running journey. I think I'm finally starting to feel some running inspiration... 

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Post-Race Blues (a reader question)

I was looking for something to post today and I re-discovered a folder in my email called "Blog Post Ideas"--they are ideas that were submitted by readers. At the time I made it, I had every intention of writing about each of them--and then, being me, I completely forgot the folder was even there.

So, I started looking through them today, and there was one from 2019(!) about "post-race blues" and how to get motived to start running again after a big race is over. Since I was just writing yesterday about how I just don't feel motivated to run right now, I thought it might be a helpful post (for myself, even).

In 2016, I ran a personal best 10K and I felt on top of the world. I had trained SO HARD for that time. The previous fall, I was running an 11:00 minute mile for a 10K and my goal (for April) was to run a 7:55 minute mile pace. Sounded completely impossible.

But I trained my ass off, even losing 40 pounds in the process. And on race day, I did it! I was so happy and relieved that all of my training had paid off.

And you know what? That was the last time I felt *truly* excited about racing. After that, I didn't care about my speed or distance, or even running races ever again. I had reached that big goal and I didn't really have another desire to reach new distances or speeds. I wanted to keep running, but more for exercise/hobby/fun than anything.

I wish I could say that it has changed over time, but it honestly hasn't. I go through phases where I really enjoy running and other times, phases where I want to quit for good (right now, I have no desire to run). The point is, though, I had the post-race blues after that 10K for a long time. I actually went into a pretty deep depression for nearly a year--at which time I went to a psychiatrist and was diagnosed with bipolar.

I felt like I just didn't have anything to look forward to after crushing my goal. I'd worked so hard that I never wanted to try to better my time once again. I've only run a few races since then and I haven't truly *raced* any of them. In 2018, I gained a lot of weight back because I just couldn't find that drive I used to have--not just racing, but in diet as well. 

I replied to the reader who had sent me the question--I said that I'm not "credible" to give advice about getting motivation back to keep running because I hadn't yet gotten there myself. I said that once I figured it out, I would be sure to write about it.

And here we are, almost four years later... do I have the right advice? Unfortunately, no.

This is where I am hoping some other people can jump in and give their own advice for getting back to running after the "post-race blues". I'm in a bit of a pickle (totally my fault) right now because I have a 10K race in two weeks and I'm not even close to ready for it. I don't know whether to go try to run it and do my best or just go and cheer Nathan on while he runs it (we hadn't planned to stick together through the race itself--he's much faster than I).

Basically, I want to WANT to run. There were times where I was excited to train because I could see myself improving. There were times that I switched up training methods to keep things interesting. I coached cross country and hoped that would motivate me; I've read running books and I've listened to running podcasts to no avail. I just can't get back that full-force drive I used to push me to train. Or if I wasn't training for a race, I ran anyway.

In my heyday, if someone would have asked, I would have suggested:

*Pick a new race to train for.
*Set new goals for either distance or speed (not both at the same time)
*Check out some running motivation (I wrote a whole post about my running motivators here)
*Try a different training method (if you're used to training by speed, then try heart rate training; if you're used to training by distance, try running shorter distances but faster; etc.)
*Pick a running plan that is different than anything you've done before; there is something about the fresh, new start that is a pick-me-up
*Take a short break from running and try another sport--or maybe even set your sights on a triathlon.
*Make it fun with friends by signing up for a race like a Ragnar Relay (that's the race that I did with a team in the film 'From Fat to Finish Line').
*Get together with a friend and train for another race together--even if you don't have plans to run a personal best.
*Sometimes just looking through past race photos helps!

As you can see, I have ideas. They just haven't panned out for me--either due to excuses, laziness, lack of interest, or inability due to injury or something like that. 

So, Friends, I ask you now... what would your advice be? I want to know for myself as much as for the reader who asked the question! (A million years ago) Thanks :)

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The Rad Rabbit Run

We're only two weeks into the new year, and already I'm struggling with all the goals I set out to do. After having such a tough time in 2022, I was excited for 2023 to be a new beginning. Well, as it turns out, not a single thing changes between 11:59:59 PM on December 31 and 12:00:00 AM on January 1.

I knew this, of course. It's like my birthday; when I turned 40, I hadn't suddenly aged enormously between January 24 and January 25 last year. But I have always loved new beginnings--and new years are my favorite!

This year didn't start out so well. The biggest factor has been the change in my insurance (which Jerry and I discovered why all the changes--we'd switched plans, thinking that we were doing the right thing, but it turned out to be very, very wrong). Jerry filled out some paperwork to hopefully allow us to switch back to our previous insurance plan, but there are no promises, and we won't find out for 5-6 weeks.

My medication change has been a bit trying, for lack of a better word. The side effects have been noticeable: I'm more tired, I feel sad/depressed, very irritable, lack motivation, and want to eat pretty much everything. If it continues for a another week or so, I'll talk to my doctor about either changing the dose or switching meds again. I'm so bummed that I've had to deal with this when my previous medication was working so well.

I didn't have abnormally huge goals for the new year: 1) Get my weight back down to maintenance range and stay there; 2) Run 500 miles total for the year; 3) Completely one project per month; and 4) Expand my vocabulary. Because I used the S.M.A.R.T. method to plan my goals, I felt like I had a solid plan for success.

It's not too late--I know that--but I just feel like getting off to such a slow start is disheartening. My weight isn't going down and I'm worried I'm just going to keep gaining. I've only run six miles so far this year--I have reasons, but I know that they are only excuses. I did complete a project this month (my cross stitch, among a couple of other things). And I did select a vocabulary word to learn, but I was supposed to have done one per week--so I'm behind a week.

I realize that these aren't that big of a deal and that I can get back on track quickly, before it gets too out of hand. The hardest one is my weight! Especially if this medication has something to do with it.

To get away from the Debbie Downer stuff, I got a phone call from my younger brother, Nathan, yesterday. He asked me, "Hey, are you still running?" I laughed and told him yes--every morning, in my head, I am ready to head out for a run. Then I just don't. He said he's been trying to get back into it too, but he's only doing a couple of miles every other day.

Leap Year 4-Miler, 2016 (How lucky I was I to get number 44 for this race?!)

He was wondering if I'd be interested in doing a race with him in the near future. Normally, I would have said no immediately. But Nathan never asks me to do anything! I wish I had a better relationship with him (it's not that we aren't on good terms--we just don't have much in common and we never really talk). The only thing we've ever really had in common was running.

The Santa Hustle at Cedar Point in 2014

I thought just because we do a race together doesn't mean I have to run it fast or try for a PR or anything. I can just run it like I would any other easy run; it would just be something to do with my brother. He said he'd like to do a 10K, so it would give him something to work toward (we could both run a 5K right now if we wanted--certainly not FAST, but we could finish it). A 10K requires some training to build up endurance.

So, I said sure--I'd do a 10K race with him. I looked some up and we decided to do one called the Rad Rabbit Run and it's in one of the Metroparks in Michigan. It's up north of Detroit--about an hour and 15 minutes away--but it looks like a nice course and neither of us has done it before.

This is perfect timing for me to work on the mileage I need in order to hit my goal of 500 miles this year. Knowing that I'll be running this race with Nathan (and that I won't want to let him down), I'll be forced to train for it.

Cheering on Nathan at his first marathon in Detroit in 2014

To train, I decided to use my own 10K Plan for Beginners. It has four runs per week: one day being speed work (relatively simple stuff, alternating between sprints and tempo runs each week); two days of short, easy runs; and one day is a long run (which starts at just 2.5 miles and gets progressively longer each week). I'm not going to be focused on heart rate or speed. I'm just going to run my easy runs so that they feel easy and I'll push myself during my speed work. I want to keep it as simple as possible!

There are just under 12 weeks until the race and the training plan is only 8 weeks long, so I'm going to add some extra weeks in there to build a better base. I haven't been running consistently for a while! I'm sure I'll use the treadmill as well as running outside--just whatever I feel like doing that day.

Maybe the running will help me to want to eat better and I'll be able to be more focused on that goal as well. Working on a project each month is easy, and the vocabulary word each week should be easy if I would just remember to do it!

Actually, I'll pick a vocabulary word right now: AUSPICIOUS. According to the Merriam-Webster dictionary: Auspicious- showing or suggesting that future success is likely.

So, while the beginning of 2023 hasn't exactly been auspicious, maybe training for this race will help turn things around ;)

If anyone is interested in signing up for this race (I’d love to meet you!) if you use this link I might get a partial refund or something: https://runsignup.com/Race/MI/Utica/BadRabbit5k10kFamilyMile?raceRefCode=MoubJkhK

Well, here goes nothing…!

The Glass City Relay in Toledo in 2014

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Three Things Thursday: Treadmill Running

Jerry to me: What are you going to write about?

Me: Maybe I'll write three things I like about running.

Jerry: That'll be the shortest post ever.

BAHAHA! Touché.

I went for my first run of the year on Tuesday and I chose to run on the treadmill; I just wasn't in the mood to go run outside. I hadn't run on the treadmill in a long time! And I kind of missed it, for some reason. That's why I thought for Three Things Thursday, I'll write three things I like about running on the treadmill.

1. I can read or watch TV while I run.

When I run outside, I have a hard time paying attention to podcasts or audiobooks, and music isn't distracting enough for me. I like to be distracted from the fact that I'm running; I wish I loved every second of it, but those kinds of runs are rare. The more distracted I can get, the better.

A lot of people think it's crazy that I read while running on the treadmill, but I honestly find it to be a great distraction. I set my Kindle Paperwhite in a holder that is right at eye-level, increase the font size a little, and turn on the backlight. It's not hard at all; I can even read when running very hard sprints.

If I'm not into a book on my Kindle, then I watch a show on my iPad. It's hard to follow very in-depth shows when I'm running, so I usually choose something light-hearted--American Housewife is a favorite!

2. There is less laundry.

When I run on the treadmill, regardless of the time of year, I wear capri running tights and a sports bra. The only time I wear a shirt over my sports bra is if the kids have friends over.

When I run outside in the summer, I wear capri running tights, a sports bra, and a shirt. When I run outside in the winter, I wear running tights, a sports bra, a long-sleeved shirt, and a running jacket (not to mention my Buff, which gets sweaty and needs washing).  It may not sound like it would make a big difference in laundry, but hey--multiply a running jacket and a shirt by 3-4 days a week, that's a whole load of laundry right there!

3. I have total control over the speed/incline.

It's kind of nice being able to "set it and forget it" when it comes to the speed and incline settings. When I run outside, I can't help but get distracted from my pacing. I usually wind up running too fast, and then I realize my effort feels harder, so I try to slow down... get distracted and it goes on like that for the entire run. 

Since I am a firm believer that easy runs should *actually* feel easy, running on the treadmill is a good way to do that. I haven't messed with incline settings in years, but I like that I can set the speed and then allow myself to get as distracted as I want without picking up speed.

Likewise, I really prefer to do sprints on the treadmill for that same reason. I can be overly ambitious when I set the speed and I usually find out I'm capable of more than I'd thought I was. Remember that time I was doing 60-second sprints and I thought I was running 7.0 mph for the last one, only to find out after it was over that the speed was actually set on 8.0 mph? I'd felt like was literally going to die, or at least fly off the back of the treadmill. I was really surprised that 7.0 mph felt *that* hard--even though I was out of shape, I thought 7.0 would feel hard, but doable. I *never* would have attempted 8.0, that's for sure!

---

While I don't think that treadmill running is ideal for *every* run--there are benefits to running outside, too--it certainly has its perks! There are downsides to treadmill running, too, just as there are with outdoor running. I think it's all about personal preference and what our goals are. Variety is always good!

Now that I'm not racing and I want to run for health/fitness reasons, I am much more likely to utilize the treadmill. Since I'm a big baby in the cold these days, I'd rather stay inside and run than procrastinate due to the cold. And on the summer days where it's super humid? The air conditioning and fans are so nice! 

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Three Things Thursday

Today is day three of 75 Hard and also Three Things Thursday... so I thought I'd write about three things that I hope to accomplish by doing the 75 Hard challenge. I have to say, it's been harder than I expected! Not necessarily physically, but mentally (which is the whole point of the challenge in the first place--a mental toughness challenge). I can definitely see how this builds discipline; it invalidates any excuses I might come up with.

The last time I started 75 Hard was in 2020 during the pandemic. When we were on lockdown, I obviously had a lot of free time on my hands--so it was perfect timing for a challenge like this. Now, being busy, it's definitely tougher. Which is a good thing! If it was easy, there really wouldn't be a point to doing it.

Anyway, here are three things I hope to accomplish within the next 72 days:

1. Get back into a running routine.

While I don't have particular running plans right now, I do want to get back to running at least three days a week--preferably five. If my body is cool with it, I'd like to build up my mileage again, too. Reading 'Running & Being' by Dr. George Sheehan has started to make me remember what I felt like when I was running 10 miles with ease, or disciplined enough to run six days a week (200 miles a month) when marathon training for Chicago in 2013.

Being older now and not really interested in racing, I would like to run for the "high" of it. To feel really damn good after running. I remember what it was like to go for a cold 10-mile run and be home by 8:00 in the morning, showered and ready for the day by 8:30. It was awesome!

I don't have the desire to run a marathon or even half-marathon (I'm not saying "never"--because who knows what will happen later on?--but I don't have interest in it right now.

However.

I have this really crazy goal in mind that I'm hesitant to post here because I could very well change my mind and admit to myself just how ridiculous it sounds. David Goggins has this challenge called 4x4x48... which means running 4 miles every 4 hours for 48 hours. It's not a speed challenge--you can definitely take walk breaks or run really slowly (or even do another exercise entirely); but the point is to go 4 miles every 4 hours for 48 hours straight. Crazy, right?!

When you do the math, it adds up to a LOT of miles--if you were to do a 15:00/mile pace, for instance, you'd go 48 miles in 48 hours. I'm familiar with running on tired legs with little to no sleep from doing three Ragnar races--but those don't even compare to this. Even mentally, this will be a lot tougher because you don't have a team cheering for you or the excitement of a race or anything like that.

Anyway, if I'm serious about this, I have to start training for it NOW. So I'm going to run a few times this week and see how I feel about it. I went for a run today and I didn't hate it ;) 

2. Get in the habit of a good daily routine.

It's hard to follow that first one, because that's such a huge goal! But on a much easier scale, another thing I'd like to accomplish by the end of this challenge is to get in a good daily routine--waking up at the same time every day, eating at roughly the same time when possible, exercise (whatever my choice may be) in the mornings, read a book before bed, and then lights out at a particular time.

Right now I'm still figuring out the best routine for me, but over the next couple of months, I hope to see what my body likes best. It would be especially nice if I could figure out a good sleeping pattern to combat my insomnia. Maybe if my body gets used to lying down a particular time every night and getting up at the same time every morning, it will allow me to sleep!

3. I'd like to start doing strength training exercises.

I just don't like them and I've avoided them for years! When I was in college, I loved using the weight machines in the gym. I even took an ACE certification class to be a personal trainer (although, like with my running coach certification, I never intended to take on clients--it was more for my own knowledge and credibility). I worked at Curves for a couple of years and I loved doing the machines there as well. Curves was actually a really good cardio + strength program now that I look back on it.

Anyway, I don't have interest in joining a gym--it would take me just as long to drive to and from than it would to do a workout--but I know a ton of strength exercises I can do at home. Even just doing a short body-weight strength routine would be better than nothing. (I could go to the rec center if I really wanted, but it's at the high school and full of teen boys--as far from ideal as I could get, haha.)

I'm not going to dive in with a big routine, but over the next 72 days, I can do strength workouts here and there until I figure out what I enjoy the most. Ever since turning 40, I've been thinking more and more about my health--and I *know* how important strength training is. I just need to quit the excuses for not doing it!

So, there you have it--three things I hope to accomplish over the next 72 days:

1) Get back in a good running routine, possibly build up mileage and do a (super-crazy) goal of completing a 4x4x48 challenge.
2) Develop a good daily routine for my body.
3) Start strength training.

Aside from the 4x4x48 challenge, I think those are very doable things to work toward and accomplish by the end of the 75 Hard challenge (January 14, 2023). Maybe I'll aim to do the 4x4x48 on my birthday--January 25th. But I'm getting way ahead of myself--it's only day three. We'll see how I feel on day 30 or 40 or 50... haha!

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Running Recap: Sept 1-7

I started this post in the afternoon, but didn't have time to finish it before cross country practice. I was SO TIRED today (my insomnia has been terrible lately) and I really wanted to stay home and relax after a busy day. However, there is something about practice that makes me feel so happy and energized when I'm done. Today was an especially fun practice (long run day!) which I'll write about this weekend. I just feel so proud seeing the kids work hard for their goals--and they certainly worked hard today.

Now I'm home and I'm dying to just crash in bed and (please please) sleep. I forgot how much time cross country takes out of my day, so it's hard to squeeze it in on busy days. The actual practice is only an hour, but I do a lot of work at home for it (adding up mileage, setting individual goals for each runner, planning practices, nerdy spreadsheets, etc.).

Today I had to meal plan for the week, go grocery shopping, run three miles, cook dinner by 4:15 (I like to have it done so Noah can eat before his night class), prep the cross country stuff, write a blog post, and then go to cross country practice. Each thing on the list is simple, but when you put it all together in one day it's exhausting! In a good way, though.

I did learn something very valuable today: Grocery shopping at 1 PM on Thursdays is the best! There was practically NO ONE at the store. I spent much longer than usual writing a meal plan this morning and by the time I was done running and showering, I had to rush through the grocery store. I probably shouldn't share this valuable information online, but considering how much I hate grocery shopping, I was very excited to discover the optimal time to shop, hahaha.

Anyway, I only had two runs this week (not counting this morning's run). I've been in the pattern of running one day, then skipping two days, then running one day, and so on. I had planned to run three times per week, but I'm happy as long as I don't skip more than two days between runs.

These days, my running goals are very different from several years ago. Running three miles every few days at whatever the pace happens to be is nice--I am loving not having pace goals, heart rate goals, or any other goals I usually push for. Maybe I'll want to run farther or faster in the future, but with all the stuff I have on my plate right now, this is ideal.

Saturday - 3 miles outdoors

I only mention "outdoors" above because I go through phases of running outside and running on the treadmill. Lately it's been outside, even when it's been really hot. I'm definitely ready for fall weather! On Saturday, I was having a very rough day mentally, which definitely affected my run--I just felt drained and I hoped the run would make me feel better.

It felt SO hard! I ran my first mile in 12:43, but it felt like I was running at a 9:00/mile pace. My overall pace when I was done was 12:18, and I felt like I had just raced a 5K. It's so odd how one day you can have an amazing run and feel fantastic, then just a couple of days later feel like death while running.

I guess this is my "well, that sucked" face, haha--I swear, my face was much redder than it looks!

Monday - 3 miles with Jerry at the State Park

Considering what I wrote above about skipping two days between runs, I hadn't planned to run on Monday (Labor Day) but in the words of Forrest Gump, I just felt like running. I already wrote about it on this post, so I won't bore you with the details again, but Jerry and I ended up going to the State Park. We ran the 3-mile loop at an easy pace, having a great conversation without distractions--it was so nice! A big change from just two days prior.

Well, I'm off to bed. Jerry has the day off tomorrow, and we are determined to get some serious work done in the bathroom. It would be awesome if I can get the wall between the bathroom and bedroom done--right now it's just one big open space!

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A Spontaneous Run Together

This post is going to be pretty short and include some silly pictures--it's been a busy day! We didn't do anything super fun but the weather was a very fall-like day, which is my favorite--overcast and a little cooler than usual. I had no idea that Jerry had the day off work today until this afternoon, otherwise I might have planned something. Instead, I worked on the bathroom project all morning and then Jerry and I both worked on it some more in the evening.

All morning, I kept looking outside and thinking that it looked like perfect running weather and I--ME, KATIE--had the urge to go for a run and take advantage of the weather. As I was getting dressed, I asked Jerry if he wanted to go with me and he said no. He doesn't love running ;)  

I suggested going to the state park for a run (I used to go there all the time and it's been who-knows-how-long since the last time I ran there). Still, he said no. I told him I was going to go anyway and as I was getting my running clothes on, he changed his mind and said he'd regret it if he didn't go. We hadn't run together in a long time so I thought it would be fun. We could go at an easy pace and chat without any distractions.

So that's what we did. And it was the best! As we were running, everything looked so familiar as if I'd just been there recently. I could even remember the mileage at certain spots along the trail. I told Jerry we should take a mid-run selfie and he certainly did--he took about a million and a half photos within 30 seconds, haha. So this is just a collage of some silly pictures (during and after).

I can't wait until the leaves start changing colors! I renewed my license plate today and added on the recreation pass (a yearly pass to get into the park) so I'm going to try to make it a point to run at the state park more often. (I always add the pass to my license plate but I never make use of it!) The change of scenery gave me a little spark of excitement about running again. :)

I'm SO excited for cross country practice tomorrow--the kids are going to go crazy when they see the fun rewards they can earn by running. (I like to call them rewards and not "prizes" because the whole point is for them to work for it.)

I really wish that I was able to express just how grateful I am and how generous you all are. I told Jerry today that I wish there was a way to SHOW that I am not just saying thank you; I'm stunned at how kind and generous people are for someone that they don't even know. So, please know that when I say thank you, those aren't just words. My heart feels like it's going to explode with gratitude!

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Weekly Running Recap: August 25-31

I'm kind of excited to actually be back to writing running recaps! I know they aren't the most fun thing to read, but when I'm writing about running, it means I'm actually doing it.

I feel like I've gotten to a place (for the first time ever!) that I'm starting to see running as an outlet. There are several times over the past couple of weeks where I would have just procrastinated the run or not done it at all because I was dreading it. Now, my initial reaction is, "Oh, man, I have to run today!" but when I stop and think about the run itself, it starts to sound good.

I like that I don't have a "real" schedule or any particular goals when I run. Sometimes I really need that structure, but at this point, I like doing things without a plan. I already wrote about my run from last Thursday, so I'll just go through the last couple of runs.

Sunday

Sunday's run was pretty funny. I started off going at a leisurely pace, just enjoying that I wasn't home cooking dinner. Running on Sunday evenings is kind of fun because you get to see all the stuff that people are throwing away--Monday is garbage collection day. (I mean it's fun to see things like furniture; I'm not digging through trash cans or anything!)

I'm going to try and do a little drawing on this satellite picture and hope it's not too confusing. The little yellow star is me and the little red star is a good-looking man running with his shirt off. The red arrow will come into play in a minute. (The other colors are just my running route.)

The guy was running downward on the map toward that little loop. The loop is at the end of the peninsula, so I like to run down there and circle the loop (which is exactly 1.5 miles from home, so it's a perfect three-mile run from my house) and then continue--only I stay to the left instead of the right in order to circle the whole peninsula.

Well, on Sunday, when I was at the spot where I placed the yellow star, I saw the shirtless guy (turquoise star) running the same route I just did. I knew, I just knew, he was going to circle the loop and then continue his run behind me. The red arrow is basically just where we passed by each other going opposite directions.

I was not delusional enough to think that I'd outrun him, but it would be embarrassing for him to circle the loop and then catch up to and pass me. So, I naturally picked up my speed--I couldn't help it! See where my route goes from blue to green? That's where I picked up my pace to pretty much what I could stand.

Inevitably, he caught up to me right at the two-mile mark. I called over to him that today is my easy run day; if I really wanted, I could crush his pace and run laps around him, hahaha. He laughed and then kept going, getting farther and farther ahead. Then my goal was to keep him in my sight; and after a few minutes, I didn't even see him anymore. He was definitely running fast! Although, it looked like it might have been an easy run for him, too.

Anyway, I had picked up the pace so much that I just kept going. When I got home, I saw that I'd definitely moved a little faster when trying not to get passed by a boy.

It's funny that you can see exactly where my pace went from about 12:30 to 10:30

I was exhausted after that! When your first mile is 12:39, and then you third mile is 10:20, that's a LOT of time to make up. I was pretty impressed with my 11:34/mile pace when I was done.

Wednesday

On Wednesday, I did three more miles outside. At first, I really didn't want to do this! I had been working in the garage and in my bedroom, I had to go to Lowe's for some stuff for that, I hadn't cooked dinner, and I was just exhausted. However, I started to think about how it would feel to go out for a run and I found I was kind of looking forward to it. 

This time, I figured that since my pace was almost 13:00/mile last time, I'd try to go faster. My main goal was to beat my total time from my previous run--which was 35:20. So, I ran the same route and consciously tried to run faster. 

My first mile was 11:53, and I could have SWORN I was going 10:30-ish! My legs felt so tired. So, I picked up the pace to a point where it felt like a tempo run--I knew I could finish, but it felt so hard. My second mile was 10:45--I was happy to see sub-11:00!

I kept going at what felt like a tempo pace, and then I saw that my overall pace was 11:30 (with at least half a mile to go). I knew I wouldn't be able to hit sub-11:00 for my overall average (I was already pushing myself pretty hard). But then I decided to aim for sub-11:20. It doesn't sound like much of a difference from 11:30, but I was making up time from the first two miles as well, and it was so hard! I kept glancing and seeing the numbers going down so slowly.

When I turned onto my street (I had two houses until mine), I saw that my pace was exactly 11:00 and my distance was at 2.99 miles. I ran as hard as I could for the last moment--even going a little farther than three miles, just in case--and when I was done, I saw my overall average pace was 10:52! I was really surprised, but then when I saw my third mile, I was even MORE surprised: I ran it in 10:02. I wish I'd known it was so close, because I would have pushed for that sub-10.

The whole goal was to beat Sunday's time of 35:20; well, I crushed it with 32:57. I was thrilled with that! It's funny how my weight really doesn't have anything to do with my pace. In 2010, I could run a sub-30:00 5K at 180-ish pounds (as a beginner runner). Now, I'm under 135 pounds and it's a struggle to stay under 11:00/mile. It actually makes it kind of fun so I can see myself getting better.

When I first started running, I kept trying to beat my previous times, even if it was just by one second. I almost wrote that I'd like to try that, but then I'd have a goal and that would put more pressure on me, so I am just going to stick with running however I feel like it. This week went really well!

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Return to Running Recap : Week 44

I don't have much to recap on this post because I didn't do much running last week! Jerry and I both agreed to take the second half of the week off and then start it all over this week.

We were working on Week 6 of our training plan, but we each had problems with it--mine being my left knee. It doesn't really feel like a "real" injury, but it bothers me the day after each run for some reason. It doesn't hurt while I'm running, but the following day it hurts. And it's not terrible pain, but more of a nagging pain. It almost feels like the top of my tibia is bruised (I know that's very specific, haha).

Anyway, I had been skipping one run per week due to my knee anyway, but when Jerry suggested taking a few days off and then repeating Week 6, I thought it was a good idea. I hoped that the extra few days would help my knee to quit bugging me.

And thankfully, it seems to have worked! I'm going to continue to run just three days a week instead of four, at least until after the race. I really don't want to risk having knee issues come race time. So, I'm going to skip the Thursday runs. (I wrote in the plan that if you have to skip a day, the Thursday run is the best one to skip.)

That means I only have one run to write about today, and unfortunately (or fortunately, I guess), it's not very eventful!

Tuesday - Tempo Run

Tuesday's run was a tempo run; since I'm repeating Week 6, this is the same run I did a week prior:

Run 5 minutes easy; Run 15 minutes at tempo pace; Run 5 minutes easy.

I liked that this was only 25 minutes total! ;)  I looked at what I did the previous Tuesday so that I could run at the same speed (or possibly a little faster) this time. I read my book while I ran, but the run felt hard--which was good, because a tempo run isn't supposed to feel easy. 

Summary: 5 minutes at 10:58/mile, 15 minutes at 9:02/mile, 5 minutes at 10:48/mile. Total of 2.59 miles in 25:08.

Since I got the new Garmin and spent some time messing around with it, I decided to try something a little different. I changed the heart rate zones to the default (percentage of heart rate reserve) rather than using the MAF heart rate formula. I'm not heart rate training right now, but I am curious to see where my heart rate falls under the default settings.

Percentage of heart rate reserve (HRR) is more accurate than using a percentage of maximum heart rate (MHR) because it takes your resting heart rate into account as well as your maximum. Lately, my resting heart rate has been about 70 bpm. 

I don't know my *actual* maximum heart rate, but using the well-known formula of 220 minus my age (40 years), I get 180. This method has been shown to be pretty inaccurate and gets less accurate as you get older.

There is another method called the Gulati formula that is just for women and it's apparently much more accurate. Your maximum heart rate is calculated like this: [206 - (0.88 x age)]. That would make my maximum heart rate 170.8 (we'll round up to 171 bpm). That seems a lot more likely than 180 for me--even when I run my very hardest, it's hard to get to the high 160s. 

So, I'm just going to go ahead and set my maximum heart rate at 171 bpm. So here is what my heart rate zones would look like when using the heart rate reserve method:

It took me forever to find a good chart for the descriptions of the zones using heart rate reserve, but here is a great one from RunBundle. You can put your own numbers in and it will calculate everything for you, but here is the description of the zones themselves:

This only lists four zones, so Zone 1 on the Garmin would basically be "Zone 0"--useless as far as this training goes. I marked the chart with red to reflect the zones on my Garmin. So I would basically run in Zone 2-3 for easy runs, Zone 4 for tempo, Zone 5 for intervals.

Like I said, I'm not training by heart rate right now (although my runs lately seem to fall into those zones) but after the race, it might be fun to try training with these zones for a change. I always like trying something new to keep things from getting boring!

I had no intention of turning this into such a long post about heart rate stuff (in fact, I think I said I *wasn't* going to write about heart rate stuff during this training period, haha!). Since I only had one run to cover on this post, I figured it was a good time to mention it, though.

Let's hope my knee holds up okay this week. Four miles tomorrow and then five on Sunday!

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Return to Running Recap : Week 42

Like last week, I only ran three times this week instead of four. My knee--the opposite knee from last time-- was bothering me out of nowhere. Nothing terrible, but definitely noticeable. I was supposed to do speed intervals, but I decided not to take a chance of running through the knee pain. After two days off, it was back to normal. Thankfully, the plan I wrote is accommodating to only doing three runs per week.

I had a great couple of outdoor runs this week! Here goes...

FRIDAY (Run 3 miles easy)

This was the earliest run I've had in a long time! I've had quite a bit more energy lately and it felt so good to get the run done early. I wanted to try to run a little faster than last time, so I set the treadmill for 5.3 mph and just ran at that speed until the last half mile or so. Then I just kept bumping up the speed, finishing at 6.0.

Summary: 3 miles in 33:24 (11:08/mi average pace). Average heart rate: 152 bpm.

MONDAY (Long run - 4 miles)

I was in a very bad mood Monday thanks to Daylight Saving Time (I used to say "daylight savings" but then a reader commented that it's "Daylight Saving Time" and not "daylight savings". Now when I think of Daylight Saving Time, I remember that. It sounds so weird not to add the s onto saving.)

Anyway...

I was in such a bad mood that I ended up putting off my long run to Sunday. And I'm so glad I did! The weather was PERFECT for a run outside. Since it was my long run for the week, I was happy to be able to do it outside.

I set my Garmin but covered it with my shirt sleeve so that I wouldn't see my pace. I was truly curious what my pace would be without seeing any sort of feedback and just running by feel. The first mile felt kind of hard and I was sure I was probably running a 12:00-ish pace. After that, though, I got into the rhythm of the run and listened to my podcast. I ran a route I used to run all the time for four milers, and it felt kind of nostalgic. 

I felt like it was too easy during the second mile and I picked up the pace a bit to see when it felt hard. But I felt pretty comfortable the whole time--a moderate effort level.

I was shocked, then, after I'd reached four miles and stopped my Garmin to see that my overall average pace was 10:46! I had no idea. Even better, though, I felt really good. It was encouraging to see that I've made fitness progress.

Summary: 4 miles in 43:05 (a 10:46/mi average pace). Mile splits: 11:33, 10:45, 10:38. Average heart rate was 151 bpm.

THURSDAY (Run 3 miles easy)

Today, I woke up to another perfect morning for a run. I know Joey has been missing Eli, so I decided to take Joey with me. As soon asked I asked him, he started jumping around like crazy, slipping and sliding all over the floor, haha. He hasn't run with me in a while so I hoped he'd be good on the leash. As he's gotten older, he's been so much easier to walk on a leash.

Well, he was way too excited and was trying to run about 10 times faster than I was able. I had to hold him back from pulling, which is tiring and not easy to do while you're running. I was worried he'd make me twist my knee or something. After half a mile or so, he calmed down quite a bit. Whenever we saw a dog he got tunnel vision and either yanked me in that direction or came to an immediate dead-stop, nearly causing me to biff it right into the concrete.

So, this run definitely wasn't a smooth as the previous. It felt harder than it should have, due to Joey's excitement, but it still felt good to get outside and run. This time, I was trying to push the pace a little since I missed Tuesday's speed work. Nothing too hard, but more of a tempo feel.

Summary: 3 miles in 31:53 (10:37/mi average pace). Mile splits: 11:08, 10:38, 10:05. Average heart rate: 154 bpm.

Overall, I'm really happy with my running this week. Even thought I had to miss one, it was fun seeing the improvement of my outdoor runs. My heart rate on my long run surprised me--it was lower while running a faster pace outdoors than it was a slower pace on the treadmill a couple of days prior. I'm going to plan on doing at least my long runs outside every week. It felt nostalgic and I miss my old routes!

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Return to Running Recap : Week 41

This has been quite the week as far as running goes. I almost thought that I wasn't going to be able to continue my training! Last Thursday after my run, I was putting clothes away and I knelt down on the floor in my closet for a minute. When I stood up, I didn't hear the usual crackling noises from my knee (it gives me the heebie jeebies every time I hear it); instead, I heard a loud pop. It was followed by terrible pain in my knee all day. I couldn't straighten my leg and when I walked, it felt like something was popping.

I iced it, took ibuprofen, and rested--I skipped Friday's run so that I could rest my knee Friday and Saturday and see if it was better to run on Sunday. When I woke up Saturday, it was still really painful and I looked up some stretches I could do to hopefully help it.

And here is the sure-tell of how old I am--while I was doing the stretches for my knee, I threw out my back! It would have been hilarious if I wasn't in so much pain. It had never happened to me before. "Throwing out" one's back just means the muscles in the lower back have been strained. It sounds so simple, but holy cow, it is SO painful and debilitating. I couldn't bend over at all on Saturday. 

I was absolutely sure that I wasn't going to be able to run at all, and I was really disappointed because I've been working on getting back to running for 41 weeks now. I had no choice but to rest all day Saturday--I couldn't move!--and I hoped the pain would be better on Sunday. The back pain made me forget about my knee, though! 😂

On Sunday, my back was still very stiff and painful, but nothing like it had been on Saturday. As long as I didn't twist at the waist or bend over, it felt okay. My knee felt back to normal, thankfully, so I decided to try to run. I had a great outdoor run last Thursday, but I went back to the treadmill on Sunday just in case I had to stop.

This is already long enough, but I'll post a quick summary of the three runs that I did this week...

Sunday (Long Run - Run 3.5 miles)

My Sunday run is starting to increase to distances I haven't run in a long time. I was a little nervous about this run because of my knee and my back, but I figured I would stop if it started feeling bad. Instead of doing the usual 5.0 mph, I ran three miles at 5.2 mph and then the last half-mile I increased to 5.5 mph. I just wanted to get it done! Thankfully, I had no issues with my back or knee during the run. Bending over to take off my running tights is another story, haha.

Summary: 3.5 miles in 39:45 (average pace of 11:22/mi). Average heart rate: 152 bpm.

Tuesday (Tempo Run)

This tempo run was 10 minutes easy, 10 minutes at tempo pace (slightly hard), and 10 minutes easy. I wasn't sure what speed to run for the tempo portion; last time, I ran at 5.5 mph. That felt like it wouldn't be hard enough to make any progress, so I decided to run at 5.0 for the easy portions and 6.0 for the tempo. I wasn't sure if I'd be able to do 6.0 for 10 minutes, but I figured it wouldn't hurt to try and I could always lower the speed if needed.

I was pretty proud of myself that I actually did it! A mile in 10 minutes. I can't remember the last time I did that. 

Summary: 2.69 miles in 30 minutes (average pace of 11:09/mi). Average heart rate: 154 bpm.

Thursday (Easy Run - Run 2.5 miles)

This was today's run. I was feeling really good this morning. My back still hurts to bend over, but it's much better than it was earlier in the week. I had a busy day today so I wanted to get this done quickly. I haven't been following my (usually strict) rule of keeping my easy runs at a low heart rate. I just don't want to overthink this training--I want to enjoy following a schedule that leads to a race at the end, leaving out thinking about my heart rate. I will get back to heart rate training after the race, but for now, I just want to run without overthinking.

So, I decided to run at 5.5 mph on the treadmill to shave a little time off the total. After a few minutes, though, I slowed it to 5.2 so it would feel more comfortable. I felt strong--really good. For the last quarter mile, I bumped the speed back up to 5.5. 

Summary: 2.5 miles in 28:23 (average pace of 11:21). Average heart rate: 147 bpm.

I'm actually pretty surprised that my heart rate on Thursday was as low as it was, considering Sunday's run was the same average pace and my heart rate was 152. I felt calmer today, which definitely helped.

Overall, it was a rocky start to the week, but the rest went smoothly. It's hard to believe I'm a little over halfway done with the training plan for the race! I haven't done a race in SO long; I'm really looking forward to it. The relay is the perfect race to get back into the game.

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