Monthly Archives: August 2017

Long runs, Perfect workout for strong running, Progressive runs, Running, Running and real estate, Running stronger and faster, The joy of running, Training for your marathon

5 Ways Progressive Runs Make You Stronger & Faster

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Ever since I became a runner, I held onto the false belief that I had to run strong in the beginning while having fresh legs and just try to  keep steady at the end, which almost never happened, as I normally slow down. My preconceived ideas about running this way changed due to my amazing and super positive running coach Robert Ressl-Moyer, who provides me with a personalized training plan and who made me excited about progressive runs and hill workouts.

I am very lucky and grateful to have two excellent coaches for my upcoming California International Marathon that I will run on Dec. 3rd trying to qualify for Boston: our Fleet Feet Racing team coach, Chad Worthen, whose marathon personal best of 2:22 in 2002 qualified him for the 2004 U.S. Olympic Trials in Birmingham, AL and who is an outstanding athlete and coach training over 200 athletes, and Robert, a terrific marathon and ultra-marathon runner, who finished the San Francisco Marathon 10th overall in 2:46:45 in July this year.

 

My training friends’ smiling faces after a tough hill workout. Coach Robert Ressl-Moyer is in the back right behind us, encouraging us with every hill and sending us the message that we can strive for more in our training. His positive and personalized training method has me working harder than ever.

 

What are progressive runs? First, let’s look at the definition of the word progressive, as I am sure you would want to become a more progressive person and runner.

Progressive means:

  1. Favoring progress.
  2. Making progress and moving forward.
  3. Continuous improvement.
  4. Relating to progressive education.

When applied to running, we all understand that progressive means increasing speed with each mile that we run. We start slower and we make each mile faster. When applied to life, being progressive simply helps us become more open to changes. Additionally, we don’t mind making sacrifices to constantly improve physically, emotionally, intellectually, and spiritually.

Until this month, progressive runs meant running three miles faster, which did not seem too hard to do. Yet, when I received my new training schedule from Robert and saw progressive runs of 10 to 12 miles, I cringed. I did not think I could execute them, but being the problem solver that I am, I immediately jumped into action and turned on my Strava to talk to me every half a mile so that I can adjust my pace. That made me feel a little better, especially since I have difficulty staying at a slower pace in the mid 9s. My tendency is to run faster, so starting slower and increasing the pace for so many miles was definitely new territory, but I was ready for the challenge.

Today, on the bike trail I executed my 10-mile progressive run perfectly, even though I had to constantly adjust my pace, as I kept running too fast. I started the workout with a positive mindset at 9:50 pace and worked down all the way to 7:44 pace, feeling like a sculptor who chisels a piece of wood to give it the perfect shape.

 

The challenge was not to run fast at the end; it was to keep steady and slower for the first 6 miles. Progressive runs require great discipline! Good for the body and the mind.

 

Hitting my 5 miles of the progressive run and realizing that I was feeling great and ready for more fun.

 

As I kept running and counting down the miles, I realized that this 10-mile progressive run is a perfect training tool for half marathons. I loved it and continued running and writing in my head as I often do.

Here are the five reasons why progressive runs make you stronger and faster:

 

  1. They help you hold onto your pace, or even run faster on race day.
  2. They prepare the body to run stronger when fatigue kicks in.
  3. They increase mental toughness in runners of all levels and abilities.
  4. They help you tune in and feel the pace.
  5. They turn you into a more disciplined, patient athlete and human being.

Next adventure: doing a 12-mile progressive run.

For more info on running, training programs, or hiring a coach, feel free to check out Fleet Feet store, as they have the right training for everyone.

For more info on running and real estate, whether buying or selling, please e-mail me at carmenmicsa@yahoo.com, or call me at 916-342-2446. Running for real estate with joy!

 

Biking and Running for Stronger Body, Running and biking, Running and learning new things, Running and real estate, Running keeps us younger, Running Strong and Injury free, Sacramento real estate, The joy of running, Triathlon Training, Trithlon training, Vegan Biker, vegan running

Why Every Runner Should Do a Triathlon to Become a Stronger & More Well-Rounded Athlete

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I graduated with my Masters degree in English from Sacramento State University in 2011. One of the highlights of my going back to school besides learning and becoming a better writer was biking from home to school using our beautiful American River Parkway. I was biking 20 miles round trip and loved my bike rides and the freedom they brought to my day. At the time, I was doing century rides for the American Diabetes Association in memory of my dear father who died of a heart attack due to his diabetes at the young age of 53.

TRIATHLON – A NEW SPORT TO MAKE US MORE WELL-ROUNDED

 

Now as a runner, I experience tremendous freedom and joy, but I also use the same muscles. After attending a free Triathlon information session at Fleet Feet, I have decided to jump right at it and do my first women only triathlon coming up on September 9th. Being new to triathlons, I did not even know what it really meant to do a triathlon. I found out that I would have to swim half a mile, bike 20 miles, and run 4 miles, so all doable.  Moreover, after taking some clinics and talking to my runner friends who have done them, I realized that doing my first triathlon will open up new fitness doors that I never knew existed. This reminded me how important explorations and trying new things are.

At my first swim clinic wearing a wet suit for the first time in my life and feeling like a seal – all sealed up – ha!ha!
I figured the wet suit is not needed, so I bought myself some comfy swim shorts for my triathlon, as Carolyn, one of the women who has done many triathlons told me that it is easier to swim in a swim suit and transition easier and faster to the bike. I agree and have accepted the great advice.

 

What is a BRICK in triathlons? Why runners should do them once a week, or every other week to become stronger and faster whether training for a triathlon or not?

 

Veronica, one of my trail runner friends , who used to do half Ironman told me that I needed to start doing brick workouts.  She explained to me what they meant, as I had no clue. The biking-running brick workout is one of the most popular, as one bikes first and then runs to prepare for the triathlon.  Second most popular brick workout is swimming first and biking second. These two brick workouts can also be done in reverse, meaning run-bike, bike-swim, but the idea is to experience the same conditions and order as in the triathlon.

https://www.trainingpeaks.com/blog/using-brick-workouts-in-triathlon-training/

According to Chris Carmichael, there are various type of Brick workout, which he describes in his article.

http://trainright.com/get-it-together-with-brick-training/

Doing my first brick workout in preparation for my first Triathlon. I biked for 12.7 miles and then ran 4 miles.

 

Meeting Christy, a new fellow biker, who rides 50 miles on her days off.  Wow! We rode together and  immediately connected due to our being health conscious, vegan, and loving the freedom and control that exercise brings into our lives. To new friends! To more happy rides!

 

TOP FIVE REASONS TO DO BRICK WORKOUTS AS A RUNNER, OR JUST FOR OVERALL FITNESS

 

  1. Excellent cross training exercises and routines.
  2. The two sports help work and train different muscles in our bodies.
  3. Reduced risk of injuries.
  4. Increased cardio fitness.
  5. Fun, fun, and more fun!

My first brick workout was biking 13.7 miles at a brisk pace and running 4 miles in the low 8s right after the biking. Although I felt my legs turn into bricks right after biking, I was able to run at a decent pace easing into each mile and being amazed at what my body could do. I felt confident and happy with my very first brick workout. I will report back after doing my second brick workout swimming and biking.

My selfie picture during the 4-mile brick workout. I had to quickly stop around mile 2, as it was getting hot. Running was not easy after biking, but what a great training!

 

Whether doing a triathlon, or not, I highly recommend mixing these type of brick workouts into your training to help you stay stronger and  infuse more variety and fun into your workouts. Happy feet! Happy pedaling! Happy swim strokes! This is my favorite order for my upcoming women only triathlon, but everyone will have different favorites.

 

For more info on running and real estate, whether buying or selling, please e-mail me at carmenmicsa@yahoo.com, or call me at 916-342-2446. Running for real estate with joy!