I’m starting to think of myself as an inherently lazy runner. How can someone that used to run 1,800-2,000 miles a year (sometimes more), and now runs about 1,400 miles per year be lazy? Well, it’s the kind of miles I run. Since I quit coaching, I rarely go to the track for intervals (speed work) and I rarely do fartleks. Almost all of my miles are at a “comfortable” pace… I’ve become the quintessential social runner. I almost always run with at least one friend, and I train my masseter muscles as much as my quads, hammies, and calves! 🙂
Yesterday I started thinking about my running and what my goals are. The bottom line is that I want to run forever! Last year’s back injury made me realize that maybe I should cut out the marathons and stick to halves and shorter races. Once I made the decision to focus on shorter races, I didn’t adjust my training other than cutting the distance on my Saturday long runs.
Enter the tempo run… For whatever reason, last night an idea popped into my head. I could leave our house and run 1.5 miles on our neighborhood trail at a comfortable warm-up pace to the the W&OD Trail. Once on the W&OD, I would run 1.5 miles east and back at about my 10K pace. After my fast little 3-miler, I would run an easy 1.5 miles back home, completing a nice 6-mile run. This morning I ran it as planned and thoroughly enjoyed it!
After my fun little tempo run this morning, I decided to write down my running goals:
- Run forever
- Continue to work on my running form (huge improvement from last year)
- Become competitive in my age group at our local 5K’s
- Do a tempo run one day per week
- Run four to five days a week this summer
- Continue running socially at least two to three days per week
- Have fun and add in fartleks here and there
Perhaps I should take a moment to describe the different types of runs to the newbies and non-runners reading my blog:
- Easy – run at a comfortable pace which would allow for talking with a fellow runner (this one has my name written all over it)
- Tempo – running at a pace slightly slower (10-15 seconds) than 10K pace for the middle section of the run, between an easy 10-15 minute warm-up and 10-15 minute cool-down
- Fartlek – (stop giggling!) Swedish word for “speed play” describes running at many different paces during a run (easy, then pick up the pace for ~30 seconds, slow down to recover, repeat)
- Intervals – track workouts alternating fast repeats (200 meters, 400 meters, 800 meters, 1-milers) with shorter easy recovery runs
- Pace – running consistently at target race pace
- Long – running at a pace ~1-2 minutes per mile slower than target marathon pace
And because I can’t do a post without a lot of pictures, here’s a guided tour of my run to the W&OD Trial! When I took this picture, I was standing on the back corner of our yard. This little dirt path was worn by Bill, the boys, and me running from our yard to our neighborhood running trail. The trail is hard to see, but it’s just on the other side of that sunny spot in the picture.
If I take the mowed short-cut path, I can shave 30 seconds off my run to meet my BRF’s!
This is just one of several bridges crossing small creeks and streams in our neighborhood…
I have one small road with pretty minimal traffic to cross on my way to the W&OD Trail. I also have to run across a cul-de-sac at another point.
I have to do a little dirt trail running to cut from our neighborhood trail to the W&OD Trail. I could run around and stay on paved trails, but this is more fun. This is a little dry creek bed that I cross.
This picture was taken from the W&OD Trail looking back at the dry creek bed.
And just because I haven’t posted any flower pictures lately, and I thought these were pretty, and should share them.
Looks like one of the local high school cross-country teams is keeping in shape during the summer!
- Questions:
- What are your running goals, and do you adjust them often?
- Do you do tempo runs?
- What is your favorite type of run: long, tempo, intervals, pace, fartleks?
Great job on your tempo run! I’m glad you enjoyed it so much. It’s awesome that you can get to the W&OD Trail on foot via your neighborhood path. No wonder your whole family runs 🙂 How can you not??
Right now all of my running goals are focused on that little thing known as my first marathon in November. I usually try to do one “speed” session a week and I flip flop between doing a track workout one week and a tempo run the next. I hope to stick to this during marathon training. The tempo runs should continue for sure (my training plan has Wednesday runs where the middle miles are marathon pace miles), but I will have to see about the track workouts because they can be really hard on my calves and shins.
My favorite run is the long run, because I get to run for a long time and it’s usually a social run with my BRF Kim.
The long run has always been my favorite run, but I feel the most satisfied after track intervals. I’m always wiped out after those!
I can’t wait to follow your marathon training and hopefully enjoy at least one long run with you this fall!
I like to mix up my running with tempo, interval, long & trail runs. Single track trails deserve their own category b/c they’re a horse of a different color! Right now I’m lovin my speedwork days at the track! Love your goal to run forever!
I used to be very good at mixing up my runs like you do, and certainly scheduled my runners to run a variety of types of run each week, but in the last few years I’ve become very… shall we say “comfortable.”
That’s an awesome trail you have going to the W&OD! I’ve been thinking about my running goals lately too because I haven’t signed up for any races recently and right now I’m enjoying running with no plan! I haven’t done a tempo run in awhile, I think I might have to get started again!
Sounds like someone isn’t going to be so “lazy” anymore. Great plan! I need to do some (giggle) fartleks myself!
emma @ a mom runs this town
I had a good first week of working toward my goal! 🙂
I enjoy hearing stories from people with the goal of running longevity. I work with some clients who have similar goals – and often feel like they aren’t doing enough, or don’t have “big” enough goals, or aren’t REAL runners.
I can talk until I’m blue in the face, telling them that running regularly is the primary qualifier of a “real” runner – not speed, distance, or race time. They are still reaping many of the benefits of running, while staying true to themselves and their goals. But sometimes, my words aren’t enough – so I think I’ll send those folks to this post for another perspective! 🙂
If your clients read this (Hi Holly’s clients! You’re lucky to have her as your coach), I second what you say! It’s all about getting out there and putting one foot in front of the other and being the best that YOU can be! Congratulations on choosing such a fun sport! 🙂
To borrow a quote from John Bingham… “If you run, you are a runner. It doesn’t matter how fast or how far. It doesn’t matter if today is your first day or if you’ve been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run.”
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