LONG INTERVALS: SPEED WORKOUT FOR THE DISTANCE RUNNER

Welcome to the latest edition of workout Wednesday when each week I share a new running or strength training for runners workout. This week we are talking about speed for the distance runner. If you are a long distance runner training for a 10K, half or full marathon, then this is the workout that will help you progress.

Long intervals are speed intervals from 1/2 mile to two mile repeats with shorter periods of recovery. Long intervals are great for distance runners midway in their training cycle who want to improve their race times.

BENEFITS OF LONG INTERVALS FOR DISTANCE RUNNERS

• Trains the cardiorespiratory system
• Trains fast twitch muscle ability which means improved speed and power
• Trains mental strength to endure longer intervals at an uncomfortable pace 
• Increases strength and promotes an efficient running form
• Helps increase the anaerobic threshold which means you can run faster with less effort
• Helps prepare for faster paces during longer races

Convinced these are worth your time? Great. Now like any good running coach, let me warn you of the potential pitfalls. Intervals workouts should generally be introduced into your training plan after an aerobic base has been established.

When you begin your race training cycle, spend the first 4-6 weeks building mileage at a conversational pace. This period allows your body to adapt to running before increasing the intensity with intervals. You must train your muscles, tendons, joints and ligaments to adapt to the stresses of running before introducing high intensity runs. Speed work may sound fun and exciting (wait. what?!) but if you don't properly prepare for it by building a solid running base first you could end up sidelined with an injury.

It's also important to note that high intensity workouts should be followed by easy effort run days or rest days. Most athletes will thrive on just one or two high intensity runs per week. Work hard and then recover to enjoy the full benefits of the workout.

Coach rant over. 

This workout can be done on a track, a treadmill or a flat course if you have (affiliate link--->) a GPS watch to track your distances on the road. This is one I use, you can see it all over my Instagram feed.

LONG INTERVALS WORKOUT

WARMUP

Always start your runs with a proper warmup. Check out this post with my dynamic warmup for runners. It's important y'all (insert my fake Texas accent here).

JOG FOR 1/4 MILE

Jog for the first 1/4 mile at an easy conversation pace at a RPE 4-6. Check out my RPE (rate of perceived exertion) chart to find out what the heck that means.

RUN FOR 1/2 MILE AT AN INCREASED PACE

This pace should feel comfortably hard, RPE 7-8. If you go out too fast you won't be able to sustain your pace for a half mile. You should be pushing yourself, it should feel hard, you shouldn't be able to talk much, but it shouldn't be so hard that you're gassed after one minute. Depending on your fitness it will likely take you 3.5 to 5 minutes to complete. It may take some experimenting to find what that pace is for you.

REPEAT TWO MORE TIMES

Repeat the interval/recovery periods two more times. If you are new to this, you may want to start out by just repeating once. Once you get stronger, as your body adapts, look for ways to continue to challenge yourself, either by running at faster paces, running longer intervals, decreasing rest periods or increasing sets. 

COOL DOWN

Walk the last quarter mile to cool down.

Are you training for a big race? Incorporate long intervals into your training cycle to enjoy faster race times. 

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COACH LEA

Tomorrow Starts Today: Using the Power of Momentum to Achieve Your Goals

I stared at the dishes piled up in the sink, the crumbs that have fallen carelessly on the stove burners, the greasy fingerprints on the cabinet doors and the trash overflowing from the can. I'm sure the governor could declare the Genders' kitchen an official disaster area. I had a few choices: I could try to convince hubby to do the work (long shot), hire a cleaning service to show up in next 10 minutes (unlikely) or just set the whole thing on fire and start over with a new kitchen. Kidding! With my options limited, I did what I knew I needed to do. I rolled up my proverbial sleeves and got to work. 

I started with the sink, rinsing dishes and loading the dishwasher. I scrubbed the stove top and wiped down the cabinets and countertops. Things were starting to look up. I was gaining momentum. As the kitchen began to sparkle with its new-founded cleanliness, I started looking for new areas to clean: The inside of the microwave. The baseboards. The window sill. The crumbs that seem to mysteriously fall in the silverware tray.

What happened here? How did I go from feeling overwhelmed to seeking out more areas to clean? It's the power of momentum, my friends, and it works for everything. The hardest part is getting started. Once you start, it's becomes easier to take the next step, then the next one. It's breaking down the big overwhelming tasks to smaller manageable ones. 

That's why the secret to success in health and fitness is getting started and staying consistent. Aren't you glad I didn't say the secret was willpower and motivation? If it was, then I'd be doomed. If you just start and you are consistent with small healthy habits you will meet your goals. Money back guarantee. Oh yeah, this blog is free. 

TOMORROW STARTS TODAY

If you've ever told yourself you would start tomorrow working on your goals, join the club. We've all done it, but it is not the way to achieve success. It reminds me of that sign that you sometimes see at bars: Free beer tomorrow. It's easy to offer something free for tomorrow, because tomorrow never comes. It's what you do today that matters. 

Free #beer tomorrow #vintage #retro style wooden #signhttps://t.co/KwOS2LPLDM pic.twitter.com/81ukI8wGQz

— Mooi Boutique (@mooi___boutique) April 8, 2017

Start today. Build momentum. Do something today. Anything. Do a five minute action that inches you in the right direction. 

The worst part of starting tomorrow, or Monday, or next month, or the new year, or when you finish school, or when your kids go back to school, or when you get promoted at work or when you win the lottery, is that it gives you the excuse to do worse than usual today. I'm going to start my diet tomorrow, so I better hurry up and eat all this ice-cream today. I am going to start working out tomorrow so it's ok that I'm on the couch for a six hour Games of Thrones marathon today. 

When in reality you'd be a lot better off if you starting making better nutrition choices today, while still enjoying a (single) serving of ice-cream if you choose. Do your workout before you sit down for an episode of Game of Thrones. It doesn't have to be all-or-nothing. You can work your healthy choices around the things you already enjoy. 

TAKE ACTION TOWARDS YOUR GOALS

If it's exercise, then at least do a five minute workout, I have plenty of them in my workouts archive. You don't need to spend an hour. If it's nutrition related, make one or two choices in the right direction: Add a serving of lean protein to your dinner. Add an extra serving of veggies to your lunch. Eat your meal slowly. Then when tomorrow comes, you'll have already started yesterday. Momentum is your friend. Just start with the smallest action.

Some may argue, what's the point of such a small action? Five minutes of exercise isn't going to melt the fat off your body. Adding a serving of veggies to one meal isn't going to massively improve your health profile. It's true that these things by themselves won't make a huge impact, but when you combine them with other small actions consistently and you build on them over time, then big results follow. You have to start somewhere. 

It's a mindset thing. Instead of getting overwhelmed by the big goal in front of you, start with something small. When you are successful at the small things you build confidence, when you build confidence, you feel ready to tackle the bigger things. Use the power of momentum to reach your goals. Tomorrow never comes. Start today. 

What is one small thing you can do today to get started? 

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Coach Lea

THE RUNNER'S GUIDE TO GEAR UP FOR FALL RACES

Ah, the fall racing season is upon us. So whether that means you are signed up the local turkey trot and jingle bell 5K or training for a fall half or winter full marathon, it is undoubtedly the most wonderful time of year for runners. The cooler temperatures and crisp air gives us a burst of energy that seems to magically increase our speed and endurance after suffering through those long hot summer runs.

If you've been training this summer, it's about that time for some wardrobe changes to accommodate the dropping temperatures and the latest gear and technology to give us that edge (even it's all only in our heads).

This post contains affiliate links. That means if you click on a link in this post and make a purchase, I make a small percentage of the sale with no additional cost to you. No one is getting rich here, it just helps with the running (pun intended) of this blog. Thanks, as always, for your support. I only recommend products that I personally use and love. If I ever accept payment for promoting a product, I will clearly disclose it. In other words, If I hate it, I will always tell you. 

Running Shoes

I am a big proponent of shopping local. Buy those new shoes from your local running stores to help support the families and businesses in your community. Give back to the little guy. Comparison shop and read reviews online but go into your local store to get unmatched service and individual attention.

If you've been running in your shoes all summer, depending on your weekly mileage and your usual running surface, it may be time to replace. Everyone is different, but running shoes usually need to be replaced every 500 miles or so. If you look at the bottoms and the tread is worn down and inside the insoles are smashed in, it may be time for a new pair of kicks.

Remember to never wear anything new on race day, so if you do decided it's time for a new pair of running shoes, be sure to give yourself plenty of time to break them in before your big event. I love my New Balance shoes for distance running, but go into your local store so they can help fit you with the right shoe for your individual needs.

Compression Socks

Whether you wear compression socks during your race as a fashion statement, good luck charm (like me) or after your race to hug your calves as they are propped up on the couch for recovery, compression socks or sleeves are a staple in any runner's wardrobe. You can go wild with the patterns and colors, but the science is still out whether compressions socks offer any significant benefit, except when the runner believes it does. Go figure. ProCompression has consistently high-quality socks and sleeves with fun and funky colors.

Running Socks

Friends don't let friends wear cotton socks. Cotton absorbs water (aka sweat) which can cause damp feet, rubbing and blisters. It's the last thing you need while running a race. I was recently introduced to wool socks and I am hooked. They are not just for winter either, wool keeps you cool as well. Weird, I know.

Tops and Tights

The rule of thumb is to dress for 10-20 degrees warmer than the current temperature because once you start running, you will warm up considerably. Ideally you would dress in layers. Running tights, a long sleeve synthetic (aka not cotton) base layer, a warmer zip up on top and if it's really cold, a third layer. It's usually better to underdress than overdress, unless you are willing to leave a layer of clothing on the side of the road.

Running Belt

Unless your running tights have deep pockets, you're probably going to need some place to hold your belongings. You may need to take a selfie or call for a ride mid-run so having your phone and ID on you at all times is best. Once I tied my car key to my shoelaces and my shoe came untied on the trail. Ugh. That's a story for another blog. Now I'm much smarter and use a running belt to hold my belongings when I run. The FlipBelt is my BRF (Best running friend) and this color makes my emoji have hearts for eyes.

GPS Watch

While a GPS watch is not a necessity it is definitely a nice-to-have piece of running gear for the serious runner. These days the GPS on your phone running app is pretty reliable, but if you are obsessed..I mean, if you like to crunch the numbers of miles, paces, heart-rate, etc then a GPS watch is the way to go. This is the one I use, you can see it prominently displayed on my Instagram feed.

Are you ready for fall and the cooler running conditions? Are you geared up for all your fall races? What do you have on the schedule for the rest of this year? Did I miss any of your favorite gear?

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Dumbbell Compound Exercises for When You Don't Have Time to Work Out

Welcome to the latest edition of Workout Wednesday when each week I share a new strength training or running workout. These dumbbell compound exercises are great for those busy days when you don't have time to work out. 

I've been writing this blog for over two years now (time flies when you're having fun) and I realized that I have not yet shared a workout using dumbbells. Since I use dumbells in my own workouts, I thought it was about time I put together a quick and effective dumbbell workout you can do at home or in the gym.

This is the perfect workout for when you don't have time to workout because it incorporates compound exercises, working multiple muscles in each move. It is faster, more efficient and burns more energy (calories) than isolation movements. When you combine movements you can quickly move through your workout and get on with your day.

Working out with weights helps us build and maintain lean muscle. This is a good thing, especially if you are trying to lose weight. You want to make sure you are losing fat and preserving your muscle mass so that when you lose weight, you don't also lose muscle.

You don't have to spend all day at the gym. Incorporate strength training workouts two to three times a week to maintain and build muscle. Runners who strength train are stronger, faster and less prone to injury. Strength training is time well-invested for runners.

DUMBBELL COMPOUND EXERCISES FOR WHEN YOU DON'T HAVE TIME TO WORKOUT

I recommend moving through each exercise for the number of reps assigned, then moving to the next exercise without rest in a circuit fashion. One you complete all four moves, rest for about a minute and repeat the whole circuit one or two more times. 

dumbbell compound exercises for when you don't have time to work out. 

TRAINER TIPS

Perform each move slowly while paying attention to proper form. This is not a race against the clock. Choose a dumbbell weight that challenges you to complete the assigned number of reps. If it is very easy to complete the reps trying going up in weight. However, the weights should not be so heavy that you can't complete the assigned number of reps. It may take some experimenting to find the right weight for you. 

As you get stronger your body will adapt to the exercises which will make them feel easier (YAY) but that also means they won't be as effective (BOO!). You have to constantly challenge your body as you get stronger. After several weeks you can do this by adding additional reps; instead of 8 reps, perform 12. You can also increase the number of sets by running through the circuit four times instead of three. You can increase weights as you get stronger and/or decrease rest times. All of these things will challenge your body in a new ways so it can grow even stronger. 

Give it a try and let me know how it goes. Have any questions? I'd love to help!

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What You Need To Know About Healthy Habits From My Dog

"Are you ready to W-A-L-K?" I spelled out in a hushed tone to my husband in an effort not to spark a frenzied response from my dog, Ollie. Ollie knows what 'walk' means, it's his favorite part of the day. He shook his collar, raised his ears and cautiously stood up from his regular spot on the hardwood floors under the air conditioning vent. He walks over to my running shoes as if he suddenly learned to spell. Is my dog an exceptional freak of nature who can S-P-E-L-L now? My mind immediately goes to an image of Ollie standing on a spelling bee stage spelling out words only a fourth grade academic phenom could master. 

"Could you use it in a sentence, please?" Jasper, America's Dog, at the national spelling bee tonight. pic.twitter.com/3UQRlJ2WvY

— Dana Perino (@DanaPerino) May 27, 2016

Like any good dog mom, of course I think Ollie is the smartest, most handsome, loyal (and not-an asshole-at-all) dog I have ever met. But can he spell? Probably not. Ollie has mastered a brain hack on motivation that would serve us all well. He hears the word 'walk' and he knows what immediately follows is a lap around the neighborhood to visit all his friends behind fences, the highlight of his day. He is starting to learn that spelled-out W-A-L-K also means the same thing. 

So what can we learn from my dog Ollie? When we make brain associations, we can develop healthy habits for life. Making good nutrition choices and exercising can be triggered automatically in our brains rather than having to rely on motivation and will-power to meet our goals. Lord knows if I had to rely on motivation to exercise, I would probably never do it.

Seriously. I'm just like you. More often than not, I don't feel like exercising. If I only did what I felt like doing I would never go to my corporate job, clean the toilet or wash my hair. Adulting is hard, y'all (there I go with my fake Texas accent again). My point is if you put exercise on auto-pilot it becomes less like a chore, like cleaning the toilet, and more like something you just do, like brushing your teeth. 

I know what you are thinking, "Brushing my teeth takes 30 seconds, Lea. Exercising takes much longer." I won't tell your dentist you are only brushing for 30 seconds (we'll keep that between us). The key is to commit to two minutes of brushing your teeth and then two minutes of exercise. As soon as you're done brushing your teeth do bodyweight exercises for two minutes.

Here's an idea, you don't even have to leave the bathroom.

30 seconds bodyweight squats
30 seconds pushups
30 seconds alternating lunges
30 seconds jumping jacks

Alternating lunges

So, sounds good, right? But how do I do this magic brain thing that just makes me exercise on auto-pilot? 

Start to train your brain to build the habit by connecting your new habit with something you do everyday anyway. Brush your teeth then do the exercises. Commit to two minutes every day. That's it. Do it every single day without fail until it becomes a habit, then double that $hit. Go for four whole minutes. Crazy, I know. Do that for awhile (as long as it takes), then double it again. Sooner or later you'll be exercising 30 minutes a day. You'll probably want to move it out of the bathroom at this point. Hah. It's not all-or-nothing. Do what you can.

When you build up to exercising 30 minutes a day and you have one of those days where everything goes wrong and you don't have the time? Then go back to a four minute exercise session that day. Something is always better than nothing. A consistent four minute a day workout is much better than an hour long workout that you planned out perfectly but never got around to doing at all.

It's fine to start small. It's fine to move forward slowly. Success happens with consistency. If you are not exercising at all, then your only goal to start is consistency. Just do it. Every day. No matter what. Something. Anything. 

Remembering to exercise is sometimes the first step. We don't forget to exercise because we're stupid, lazy, or in the early stages of completely losing our minds. We forget to exercise because we are busy doing other important things in our lives, like scrolling Instagram. Just kidding, I mean the really important things like earning a living and spending time with our families. The key is to associate exercise with something you are doing every day anyway to build a habit. You need a trigger, just like my super-smart-not-an-asshole-at-all dog who learned to spell.

Did someone say walk?

The same goes for nutrition. Want to eat more fruits and veggies? Put the banana next to the coffee maker. You'd never dare to forget your coffee, right? How about if you make your coffee, then make a protein shake loaded with spinach while it's brewing. Every day. Build a habit. 

Pack your lunch for the next day every night after dinner. Build associations in your brain. When you do this (insert thing you do everyday) then that means it's time to do this (insert a new healthy habit). It takes time to build a habit, so write post-it notes, tell your family to remind you or set reminders on your phone until it starts to become second nature.

I do a strength for runners workout in the ShredShed on Monday, Wednesdays and Fridays. On Tuesday, Thursday, Saturday I go there and foam roll, stretch or do a quick four minute ab workout. Why? Because I want my brain to know it's time to go out to the ShredShed at the same time every day. It doesn't have to be (and shouldn't be) an all-out workout every time, In fact, rest days are necessary. The habit is more important than the workout at first. 

Think about what kinds of associations you can make. What healthy habit do you want to build? What are you doing everyday anyway? Find ways to connect them. 

We can learn a lot from our dogs, like living in the moment and running for the pure joy of it. Ollie is so smart. Now only if he would scoop up his own P-O-O-P he really would be the best dog in the world. 

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Coach Lea