Speed & Strength

I've been out of the blogging loop but I'm still out there training.

First, my running this week has been derailed by both work and bad weather – all is not lost, however, which is the beauty of only running three times a week; it makes it easier to make up the miles. Right now, my goal is to keep a steady 12-15 mpw until I start a training program for fall half marathon. Instead of increasing the miles, I'm focusing on FAST miles. I was really happy about last week and every run felt amazing.

Tue 6/9: 4.5 Miles @ 10:02 pace HR-170 TE-5.0

Thu 6/12: 3.5 Miles @ 8:34 pace HR-174 TE-4.4

Sun 6/14: 4.2 Miles @ 9:36 pace HR-170 TE-4.8

(I've been keeping an excel sheet running log because I'm a dork and like playing around with all the data points. I also make sure that as much as possible I jot down a few notes post workout to note how I felt. If anyone has a favorite way that they track their workouts, I would love to hear about it!)

Another big change in my workouts is that I've abandoned the traditional weight circuit for a workout that emphasizes lower weights (3lbs max) and very high repetitions (50-100 range). It's been about a week of this type of strength training and I really like the results. My muscles are looking leaner rather than bulkier– a little weight training for me and I can get pretty big for my frame.

My original inspiration was from pilates but then I decided to do some desk research about alternative strength training that doesn't bulk up my muscles. Here, I found Tracy Anderson's method. Typically, I shy away from trendy workouts that force me to buy anything (DVD, equipment, memberships, etc) – but here, I just took advantage of her philosophy and found MANY free resources on the web:

• Her website: http://tracyandersonmethod.com/
  
• One of her arm workouts featured on self.com: http://www.self.com/fitness/workouts/2008/11/sculpt-a-list-arms-fast#slide=1
  
• Another workout featured on people.com: http://www.youtube.com/watch?v=lI6ucRl_BPw
  
• Another one of her sites: http://www.tracyandersonconnect.com/
  
• Workout featured on youtube: http://www.youtube.com/watch?v=taCiMBFc0sc
  
• One of her workouts with Gwenyth Paltrow: http://www.dailymotion.com/video/x7xyzw_gwyneth-paltrows-workout-routine_lifestyle
  

I love strength training but get bored with too much routine. I'm sure I'll constantly find ways to gain strength without bulk – besides, I wouldn't want to show up my fiancé ;) He's hot – he can have the big muscles. J

No Go on NYC – Next Steps

Yesterday, I received the email:

Thank you for applying to run the ING New York City Marathon 2009. Unfortunately, you were not selected in the U.S. lottery drawing. Please understand that we have to limit the size of the field to ensure a top-quality experience, and I hope you get to experience it yourself one day!

That's totally fine. Now, I'm considering the Detroit full or half marathon but I'm going to shelf any ideas until I shake this COLD I'm having in the JUNE! I cashed out of work yesterday at 3pm after fighting an entire morning of the groggies and decided I needed to sleep. Besides, it was difficult for me to get anything done – at least, anything quality.

While I may need to derail a few runs this week, I'm sure it'll be for the best. May was a great month of running for me. I'm really happy that I achieved my goal of getting in 11-12 miles a week, completing at least 1 strength workout a week and finally, kicking some butt on the push-up challenge. To date, I have completed Week 2, Day 3 of the program (4 sets of 12, 13, 10 and 10 respectively) and then maxed out after four sets with 15 good form push-ups. It feels GREAT!