Posts Tagged ‘tempo runs’

My Running New Year’s Resolutions For 2015

Running Resolutions For 2015

Happy New Year! (RunKarlaRun.com)

We’re now one week into 2015, which means I should set some running New Year’s resolutions!

I wrote 10 Running Goals You Should Make for 2015 for SHAPE.com, a collection of resolutions that will make you a healthier and happier runner. Some of them I’m already good at doing, like “Work Hard, Play Hard“—pairing hard-lined PR goals with ones that are more fun, like taking a runcation. Others, I need to work on, like “Prioritize Injury Prevention“—I could certainly be better about dynamic warm-ups, strength training, rolling, and other preventative measures.

So here’s a look at how I did with my personal goals in 2014 and how I’m going to tweak them for 2015. As always, I want to build on my successes and learn from my failures.

New Year’s Resolutions For 2014 Analyzed and Tweaked For 2015

Running Goals For 2015

Chasing Cinderella (Phil Hospod)

1) 2014: Get even faster

I make this goal every year. I finished my very first race, a 4-miler, at an 11:34 pace. Now, almost eight years later, I run a 5K at a 7:59 pace. I’ve gotten much faster over the years. Sometimes it’s easy to forget that.

How’d I do in 2014? So-so at this one. I nabbed three PRs: 8K/5-mile road, 10K road, and ITU Sprint Distance Triathlon.

Why do I say that’s so-so? I still have 8K and 10K track times that are faster. The IAAF and USATF log track and road records separately, so I do too. That said, track records tend to be faster than road ones. The track is a nice flat, predictable surface. The road is not. My 8K PR was set on a hot, muggy day whereas the track PR was on a nice, cool fall day. So I’ll take it. Same with my 10K PR. I set it during the same fall track workout as my 8K, whereas my new road PR was the first half of the hilly Staten Island Half Marathon. So, all in all, I’m happy with both of those.

As for my triathlon PR, I was deliriously happy with that. It was the second time I’ve raced an ITU Sprint Distance course and I walloped my swim, bike, and run times. OK, so maybe I did get faster in 2014.

2015: Run tempos

This year, rather than focusing on PRs, I’m going to focus on faster overall paces in targeted workouts. I’m excellent at the easy run, and those will remain just that—easy. But what I’m not great at are tempo runs. I don’t do them, and it reflects in my racing. So for 2015 my “Get even faster” will be dedicated to hitting those tempo paces, which will hopefully pay off on race day. Read the rest of this entry →

07

01 2015

Getting Back on the Horse: Running Goals for 2011

Photo by Anatoly Tiplyashin/PhotoXpress

Good ‘ole 2010 was a heck of a year for me. I sang the national anthem at the Continental Airlines Fifth Avenue Mile and sang at the start of the ING New York City Marathon before running both races to a pair of personal bests.

But after the marathon on Nov. 7, I languished in physical therapy, dealing with a newly diagnosed arthritic knee and feeling really uninspired by my workouts on the bike, elliptical and what felt like an endless kick line of leg lifts. Sure, giving into the post-marathon blues seemed natural for a little while, but I honestly hate to wallow. My knee now feels great, thanks to all that physical therapy and an injection that will lubricate the joint for about six months.

So it’s time to get back on the horse. To motivate me after two months of minimal running, I’m looking back at my 2010 goals to help target some new ones for 2011. Read the rest of this entry →

28

01 2011

New York City Marathon: Tune-up Races Help Training

Running a tune-up race is a great way to prep for a marathon. Photo by Sergis blog.

Running a tune-up race is a great way to prep for a marathon. Photo by Sergis blog.

Seven weeks down, nine to go.

Training for a marathon is long process. Much like my training for the 2010 ING New York City Marathon on Nov. 7, most runners spend at least 16 weeks, or the better part of four months, agonizing over every detail—longs runs, speed workouts, tempo runs, strength training, cross training, stretching, nutrition, sleep, avoiding injuries, avoiding illness, you name it, all for a few hours of agonizing glory. As the old U.S. Marine Corps adage goes—which my boyfriend and fellow marathoner-in-crime loves to quote—“Pain is weakness leaving the body.”

While all that weakness is busy leaving our bodies, we’re hoping that what we’re doing actually works. That come race day, we’ll be in our best shape to conquer 26.2 miles. All that pain better mean some gain.

But how do you know if your training is serving you well? There’s nothing like a big tune-up race to check in with your training. Running a race before your big marathon gives you an intermediary goal to work toward, and will let you know if your training is working, what marathon goals you should be targeting and what potential race-day problems might pop up. Read the rest of this entry →

10

09 2010

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