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Necessary alignments...

12/19/2013

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Ever finished a run with a hand and arm cramp? 
Yea that just happened!! 6 miles felt like 12, not because I was pushing an almost 40-pound wiggling toddler but because my stroller wasn't aligned! It kept pulling left. I'm exhausted, sore, and downright wornout!

Can u imagine the toll it must take on our bodies to be dis-aligned? If we have our leg pulling one way while our hip pulling the other direction?  Or worse, if we are pushing our bodies in one direction and our other life choices are pulling our body in another direction?!?! (I know it sucks...I've been there!)

I need to take a stroller to get re-aligned ASAP! There are times when we need to make some LIFE TUNE UPS too; Tweak a couple things here and there so that WE TOO can start running in a straight line.

Since September I have dropped my time 1 min and 19 seconds in the 5k, PRed in the 10k, by 2 minutes, and 2 weekends ago I swam/bike/ran my way into the OVERALL slots of  a Triathlon placing 3rd with the fastest 5k time in the run (for male and female competitors). Keep reading--THERE IS A POINT, and it's not for you to hate me. The reason I am telling you all this is because in the last couple months I've changed a couple things, made a couple adjustments that I wanted to share with you. You can read and become informed, read and disregard, or read and perhaps try some yourself and see what results you get.

Change 1- MY SOCIAL LIFE- I've tamed the social life down a notch (just one, don't worry- I am still a good time). Burning the candle at both ends isn't sustainable. And though possible to go out on a Friday with one group of friends and still mange to get by on a long run on Saturday morning with another group of friends...It's much more enjoyable to pick one of the two and do it well. I've been opting for the "enjoy the Saturday morning long-run" and notice that it's a lot EASIER with a full night's rest.
 
Change 2- MY EATING HABITS- Using Herbalife shakes for breakfast and cutting down on bread (which I love), I've managed to shed 17 pounds in the last 3 months. Notice that it wasn't like the ads in Facebook that say, 20 lbs in 20 days or the miracle pill for 3 sizes in 1 week... blah blah blah. It has been 3 months. meaning about 5.5 lbs a month. Just to give you some food for thought. Try running around with a gallon of milk everyday you go for a run/workout. A gallon of milk weighs a little over 8 lbs! CRAZY HUH! It's WEIGHT that you have to carry around with you...FOR A LOT OF MILES. Make your runs easier for yourself by making the dietary adjustments that you can! Your body and your running will love you for it.
 
Change 3- My HARD WORKOUTS- I have become more disciplined about workouts. At least once a week I've been doing harder/longer workouts at race goal time pace--not to mention trying to keep up with the boys that show up. It's really made a HUGE DIFFERENCE. Though recovery days, easy days, and steady long runs are a very necessary part of the equation, HARD RUNS where you are training your body to run at the pace that you want it to run at are ALSO a necessary evil!  I remember my High school cross country coach would always say: "LONG SLOW RUNS equals LONG SLOW RUNNERS". Give yourself a chance to impress yourself; try incorporating these faster workouts into your routine! (Check below for some info on workouts around the city.)

"Sometimes we are putting in the work, just not in the right way. All we end up doing then in wearing ourselves out! " 
These alignments are just the beginning. There is still a lot of work to be done and adjustments to be made! Just like we take our bikes in to get tuned up every couple months or before races, our lives and our running need the same TLC. Give yourself a gift this holiday season and take the time to make some alignments- personal, professional, emotional, and physical! 
-Happy Holidays
For a great physical alignment: Check out 
Dr. Flores 
Chiropractor, runner, and friend
4150 Nw 7th St Ste 200
Miami, FL 33126
Neighborhood: West Flagler
(305) 240-0929
floreschirogroup.com

Track Workout Options

Mondays
FDC/ Solerunners Marathon and Half Marathon Track Workouts at Tropical Park at 6:45pm
Call Store for more details:
(305) 595-7867
IRun Speed Workouts at IRun Store at 6:45pm
Tuesdays
Wolfpack Tempo Run at Tri-Beach at  6am
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Picture by Bryan Huberty
Thursdays
Wolfpack Track Workouts at Miami Country Day School at 6am
IRun Marathon Training Speed Workouts at AWP at 7pm
Call Store for more details: (305) 751-9440
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Track Workout

5/24/2013

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Track Workout:
10 minute Warm-up
Drills
4x 1600meters(4 laps on the track) with 1/2 the mile time rest in between
Cool-down
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Workout Thoughts:
Yesterday I got out to La Salle at 6:45pm to get a Track workout in. Upon arriving...An eerie, quiet, familiar, yet ghostly ambiance filled the air. I hadn't been on that cement track in 10 years, and it still managed to look EXACTLY the same, with the exception of some new grass patches that have grown between the lanes, and faded lines. If I closed my eyes, I could see myself lining up to the 2 mile race, Montalvo in the Green Announcer Tower, Coach Martinez with his Belen Cap by the High Jump mat, and my heart throbbing so loud I could hear it. When I opened my eyes, I found myself lining up for 4, 1 mile repeats with essentially a group of strangers and some familiar faces...in an emotional tug-0-war  between the past and the present.

The best part of this workout was being held accountable for showing up, and finishing the workout. There are times we say we will do something, but then we "excuse" our way out of it by rationalizing and our training tends to get the short end of the stick.

The group that was out there doing runs varied in age and pace...and that's what makes running so amazing, we all lined up on that track for the same workout.

I was conservative in my goal pace setting, thinking that it had been a long week, and an even longer day...not to mention the crazy hot humid weather...so I shot for 6:35/6:40pace (which I know my running partner, Paola, would have crindged at the mear thought of anything above 6 minutes). To my surprise, I came through the first lap at 1:25, first half mile right under 3 minutes, and then just tried to keep it even (with no watch) but ended up holding back a little to come by the first mile in 6:15.

Clearly it was below my goal pace but I felt great and smooth, so I didn't want to hold back too much. In workouts and runs, some of us tend to err on the side of caution and HOLD BACK so that we don't DIE in the middle of the run...but that's what workouts are for! They are meant for us to push ourselves to that point where we HURT like we are going to throw up, that our legs go so fast that they are going to unhindge, and that our  heart pumps so hard it feels like it's going to pump right out of our hearts.

So to not bore you with more times, I'll just tell you that I kept it steady, around the same pace for the next 2 and then pushed on the last one, not at hard as I could, but harder than I had initially planned.

As I came around the track on the last lap, the full moon was already nice and bright, and the sun was almost done setting. It was a great feeling to run that barefoot cool-down drenched in sweat, feeling tired, feeling strong, feeling down-right happy.

Try the workout out and see what times you hit. 

-Happy Running 
If you're interested in training with Tri2one, they meet every Thursday at LaSalle High School for the running part of their triatholon Training program: www.tri2one.com
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    Teacher, Author, Mother, and Runner. As I try to balance it all, I sometimes ask myself why I run. The Ironic things is that the runs themselves hold all the answers.

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