Thursday, August 16, 2012

Beating a Mid-Summer Slump

While it's true running won't tuck you in at the end of a long day, it sure can keep you up at night. It's a tad ironic - this week I've run exactly zero miles, yet all I can think about is getting back to the road, track, treadmill - basically anyplace with a surface that allows me to get my run on. It's time for my summer cold to say goodbye so I can get back to doing what I love best. 

Anyhow, sorry it's been awhile since my last post! It's been a busy summer and unfortunately, one of the things that gets pushed to the bottom of my list sometimes is blogging. I promise I will be better about this in the future. In the meantime, let's get caught up :)

Here's what's new with me:
  • I ran my third 20-mile run last weekend and it went extremely well. I made my goal of finishing in less than three hours! I ran the first half slower than the second half and by the end felt like I still had enough energy to keep going awhile longer. My hydration and fueling plan (Hammer Endurolytes Fizz + Hammer Perpetuem Solids + Gu) must be working!
Thanks for the GU, Chris!
  • I'm about five pounds away from my goal marathon racing weight. I've been lucky - I haven't had to do much to lose, although you know what they say about the last five pounds. I'm hoping just upping my mileage again will be enough. Note: Racing weight is strictly about performance, not fitting a certain image or size. To learn more, read Racing Weight, an excellent book about the subject. 
  • I need to up my training. It's time for the final training push before the marathon and I need to get out of the mid-summer slump I've been sitting in recently. I need to be hitting between 55-60 miles per week and within those miles include more workouts. Lately, I've been running a lot of long, slow miles and you know what happens when you do too much of that - you become a long, slow distance runner. It's time to get a bit uncomfortable and start doing more repeats, intervals and tempo running. Here's a workout I have planned for next week:
    • 1 mile warm up
    • 2 miles @ half marathon race pace
    • 3 x 1600m @ 10k race pace
    • 2 miles @ half marathon race pace
    • 1 mile cool down

It's time to get back on track, literally!

  • All the little things need to again become a bigger part of my training. This means it's time to start hitting the weights again, increase core work and do more stretching and foam rolling. And let's not forget about getting enough sleep. Eight hours a night needs to become the norm again, rather than six or seven. 

One of my favorite bloggers, Jesica at rUnladylike, recently did a post about top lessons learned from the 2012 Olympic Games. One of them is about how achieving big goals requires big commitment and hard work. It's not enough to say you want to run further or faster - you actually have to do the work needed to make these goals a reality. As she wrote, "Now is the time to refocus, recommit and to do what you say you want to do." Well said. 

That's a whole lot of me and not nearly enough of you. What's new in your life? Anyone else trying to get past a summer training slump? What have you been doing to stay on track to hit your fall race goals? Or, does anyone have anything awesome and exciting going on in their life that must be shared? 

Hit me up with the latest :)

- ST

6 comments:

  1. Next goal: lose 5-10 pounds... easier said than done. It takes me a year to lose 5 pounds it seems and I've been on that course for a couple years now, but wish I could just knock out 5 quickly.

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    1. I once read that just like weight gain usually takes awhile, weight loss can also take awhile. Stick with it and you'll see results :)

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  2. I've been hearing so much about "slumps," which makes me feel better as I thought I was the only one! I think it's a combination of the heat and humidty mixed with a bit of autumn anxiousness. Can't wait for the cooler temps!

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    1. I couldn't agree more, Alex! Thank goodness the weather seems to be cooling down a bit, just in time for early fall races!

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  3. I'm with you. I need to get more serious about my training. This intermediate training plan is a lot harder than the novice. I just try to do the best I can and fit it all in!

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    1. I'm planning on doing Lululemon Run Club Monday night - you should join me! Group runs are always motivating :)

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