Speed Training Adjustments

Since the last 5k (time 27:30) I've made some adjustments to my speed training. Before I was doing the typical tempo or speed work (speed intervals) only to build speed. For the past two weeks I have incorporated short timed runs  in lieu of one easy run.

A running coach and friend of mine told me that if I wanted to make my PR, I needed to focus more on my short distance training runs. Her advice was to begin with one-milers at my fastest speed twice a week then build up two miles in two weeks and so on/

The results have good so far. After 3 weeks of doing this an increase in my natural pace on easy and long runs. I have also be running with my new running group mates more frequently. Many of them are faster runners which has really help me push for a swifter pace on tempo and faster finish run days.  I am currently 6 days out from my next 5k so hopefully I'll reap great benefits from the changes.

Back in Business!!

After much delay with a damaged laptop S.I.R.G. is back in business and ready to keep you all updated. Thank you to everyone who has supported the site by commenting and visiting the pages. Please stay tuned and click the follow button on the page or friend the site. Happy training on trails.

Lexx-
Semper Inspired Runner Girl

MONDAY MOTO!

Thought I'd add two moto pics this week. If you realize your a force to be reckoned with you own your power. Be fierce in the workplace, in gym and on the trails. With God all things are possible! Happy Monday all!

Tower to Tunnel Outcomes

Well I didn't achieve my goal of a 5k in 25 minutes (yet), but I made a new personal best 27:30. (Woo hoo!)The great thing about running an event is that it gives you an opportunity to reflect on your performance. Then you use that reflection to adjust your training. The key for me will be pacing, speed work and more speed work. I ran faster over all which is great, but if I started out too fast. I have got a few tips from a running coach and friend of mine that I'm going to try so I'll keep you all posted.

Some inspiring moments of the event included seeing the children finish with their parents. One little girl ran while wearing her fathers firefighter trousers. Another hobbled in with a hurt ankle as her father helped her through the finish line. The most inspiring moment is captured below. A Onslow County fireman completed the entire event in full  gear, carrying the heroes' flag, and was accompanied by marines. He was welcomed by cheers and applause it was an overwhelmingly patriotic moment. Shout outs to Erica from the Women's Running Club of Jacksonville. I she took home one of the  overall winner spots for women.

 

Life Lesson 3: Looking beyond the odds

"Don't consider your odds, consider how big God is". This quote by Joel Olsteen gave me such perspective this week as I faced some challenges in running and in life. How refreshing and so true.  The reason I love running so much is because there is a moment when I take off the headphones, I look at the surroundings God has created, and listen for the still small voice that He uses to speak to me. I turn off my thoughts and surrender my mind to receive the things that God has to say.

Whatever we meditate on becomes our reality.There are so many negative messages we feed ourselves when we have a goal or dream we're pursuing. "I'll never be  smaller than a size...", " Its too hard", "I'll never be fast enough" and so on. When we focus on what "is" instead of remembering its just a journey to were we are going we limit ourselves.

In my own journey with running I struggle with a few things. At times I get discouraged because I'm not as fast as I would like to be. Or because I have yet to recruit more runners for a group in my area.  But in considering God and not my odds, I have see that this is temporary. If God helped me maintain a 25-30 lb weight lost for 5 yrs, delivered me from chest pain, migraines, and help me run a half-marathon when I year ago I couldn't run a mile, surely He can get me through these challenges.

Its in that quiet moment, no headphones, heart pumping, sweat rolling, and mind surrendered that I reaffirm how big God is in my life. God never promised that we would be without challenges but that He would never leave us (Deuteronomy 37:8-9). This is not limited to bills or relationships but also includes are health and fitness goals. There is nothing too big or too small for God. Yes we must face our situations honestly but never lose hope in improving them.

So going forth let's remember to speak the things about our health and life goals that God says.The odds may seem stacked against us but " nothing is impossible to those who have even a little faith (Matt 17:20)."

Sincerely,

S.I.R.G

MONDAY MOTO!

 

Get moving this Monday.

Lifestyle Change = Results

Inspired by the request of few friends for personal training sessions. I thought I post a review of the book that changed my life. I saw a quote that said abs are made in the kitchen not in the gym, which in my opinion is very true. You'll never reach your weight loss goals unless you change your eating habits and how you perceive what you consume. Eat to Live by Dr. Joel Furham truly change my perception of food and helped me begin a spiritual, mental, and pyhsical journey toward healthy living.

I implore readers to read the book in its entirety before viewing the diet plans in the back. I made this mistake when I first got the book. It wasn't until my mother diagnosis of Leukemia and sister with MS that I did it the right way. Reading Dr. Furhman's explanations of how the FDA rates foods, trends in the American diet, and the truth about animal proteins and phytochemicals made me more willing to follow the plan

Once I followed the diet plan and cleansed my system of  processed and dairy foods, my body fat percentage decreased, I no longer suffered from sinus drainage and headaches, and acid reflux. Week one of the transformation was rough but the knowledge gained form the book strengthened my dedication to the process. It been almost five years since I started the process. Although I reintroduced meat and some cheese into my diet some things have remained absolutes in my lifestyle. I do not eat eating but beans or unsalted tomatoes from a can, I don't use white flour or white bread, I eat 100% whole grain products, I read labels cafefully before I make purchases, and I limit my meat intake to 3-4 oz a day. (Just to name a few changes).

So before you invested in an expense gym membership or personal trainer with faulty expectations, Examine your diet and how you perceive your food. Your hard work in the gym will be jeopardized if you don't change what you put into your body and how you cook it. Changing your body and athletic ability is about a lifestyle change not a diet.

Event News: Tower to Tunnel 5k September 15

After much delay I am finally registered for this year's Stephen Siller Tower to Tunnel 5k.  This the second year the event is taking place and the second year I've participated in it. If you are a newbie to running and live in or around Jacksonville  this is a great first 5k. The course is flat and run through downtown. The police and patriot guard block the roads for runners, and people from the neighbors on the course come out and cheer you on as you run. 

50% of the proceeds benefit the Jacksonville USO, specifically Cpl. JB Kerns, who was stationed with 2nd CEB and injured in April of last year. The other 50% benefit the Tunnel to Tower Foundation partnership with Building for America's Bravest.

I am hoping to reach a PR of at least 25 minutes for this one but if not as long as I beat 28:30. My last year I ran the course in 29 minutes but with a year under my belt I am hoping for more. This year I'll also be accompanied by some of the ladies from the Women's Running Club of Jacksonville. Its not to late to sign up, preregistration is $25. All those who preregister will be entered for a drawing to win a WII. Check out the event at www.t2trun.org and happy trails.

S.I.R.G

Monday Moto!!

 

Enough said! Happy Monday!

Treadmill Training:Tempo Runs

All the reading I've done on the topic varies but I definitely advocate using the treadmill in a training regimen. Especially when the weather is less than favorable or when you are lacking the motivation to get outdoors. I love running but I do tend to punk out of  hitting the pavement when its wet or stormy out (cold weather doesnt bother). During training this week  I competed my tempo run with a 10 mi fast finish on the "mill".

A note to beginner runners, makes sure that all your running isn't done indoors. Things like terrain, temperature, and humidity all effect you when you are running. Therefore, its important that you get your body used to it. Don't be discouraged looking at your outdoor vs. indoor times. Ultimately  you'll find that you  run faster on the treadmill than outdoors. According to expert Jack Daniels as quote by Claire Lunardoni in her Livestrong article, "There is no wind resistance while running in place on a treadmill, allowing the runner to run faster. Since wind resistance increases exponentially with pace, this discrepancy becomes more pronounced at faster speeds. Also, since the belt is moving under the runner’s feet, he doesn’t have to push off as he would on firm ground. Picking up your feet to reposition them on a moving belt requires less energy than propelling yourself forward, which can lead to an 10 percent increase in speed." That's why I urge new runners to get out doors when they can to give themselves a true since of their abilities and environmental tolerances.

Otherwise the treadmill is a great convenience tool and can provide you with a good workout. My tempo workout was as follows:
10 min warm-up 10 pace
5 min at 10k pace/30sec walk break (3xs)
10 mins at 5k pace
5 min cool down

I included a great video from runners world that features a pyramid style tempo run. Happy training ladies and gents.