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Our tech team has launched updates to The Nest today. As a result of these updates, members of the Nest Community will need to change their password in order to continue participating in the community. In addition, The Nest community member's avatars will be replaced with generic default avatars. If you wish to revert to your original avatar, you will need to re-upload it via The Nest.
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Thank you.
Note: This only affects The Nest's community members and will not affect members on The Bump or The Knot.
Re: fmlb & gummi
j+k+m+e | running with needles
Haha. I just realized I thought I had a short answer and have a long one. Sorry. this is a bit jumbled and is not really cohesive.
1---You can: Start out early-get done early and be flexible?
2) For me personally--I cannot feel prepared and confident if I have short changed long runs.
That being said if I JUST did long runs without having done the proper base work--I will get injured..so they go hand in hand.
My experience in running in heat was one of a lot of structure...we did neither. We ran our normal 12-15 mile long runs each week and did normal workouts as well as normal length regular runs of 8-11 miles. We just did everything at 5:15-5:45 in the morning. Keeping in mind that each workout has a specific purpose you really shouldn't be short changing places...I get what you are working out in your mind though: "Can I create some sort of balance by switching out one for the other?"
Remember that a shorter workout does something physiologically and psychologically for you than a longer workout.
3) In regards to being flexible and also shorter workouts: I would RATHER--PLAN on getting xxx amount of workout but if it gets too hot, adapt the plan (shorter warm up/ cool down is always an option)
in the summer, i change when i workout - for example, instead of starting a long run at 7am, we will start our run longs at 5am. instead of cycling after work, i will cycle before work. It kinda sucks because the window of opportunity to workout is so short - if you sleep in, you miss it. But after a few weeks, it simply becomes routine.
I definitely wear less clothing when its hot, drink more electrolytes and do more swimming. Those are the other major changes.
Do you have a bike trainer? One thing I did last summer was did my warm up on the bike trainer. That way, you can start really early when its dark - I dont feel comfortable running when its super early all by myself. It will = less miles, but = amount of time.
Sorry to but in, but the above is pretty much what I did last summer...shifting my run start times to before 6am really helped me to get them in before it got too hot. It sucked to get up that early but getting a run out of the way early (especially a long run) became a necessity fairly quickly. I did have running or crosstraining at the gym as a last resort in case I overslept or otherwise couldn't run early, but I tries to truly keep that as a last resort (not just because I didn't want to get up) as much as possible.
Great perspective!
I agree it's the best to have the rest of your day free...I would sometimes (okay a lot) of the time wake up saying to myself "Rest of the day free--I get to eat whatever I want now!" and that would get me out of bed.
Ha...telling myself the same thing is what got me out of bed for Saturday 5:30am long runs last summer! J thought I was nuts at first (okay, he still does) but being able to come home, lounge around with a cup of coffee, take a shower, mosey over to the farmer's market, come home and take a nap, or generally do whatever can be reallllllly nice. Which reminds me, with the way spring has descended upon Central Ohio I'm going to have to start getting back into that routine ASAP!
sorry, should have specified that yeah, all workouts would be starting between 5:00 and 5:30 a.m.
I'm just having a very hard timing finding a balance between working out in the morning and needing to go to bed early and spending time with the husband. He's usually not wrapping up his nighttime chores until 8:30 p.m. and if I'm heading off to bed at 9 so I can get up at 4:45, that 30 minutes a day that we see each other just isn't enough.
I'm contemplating throwing in a bootcamp that would be on T&R at 5:30 a.m., which would mean running on M, W, Sat a.m. Then swimming at the gym after I drop the girls off at MDO twice a week, followed by two rides on the trainer and hoping to get in one day a week of outdoor riding.
The bootcamp is obviously the less important of these things, but I am having a hard time squeezing weights into my workout. At the same time, I'm having lots of hip issues that really flared up at Saturday's race and I know the best way to fix that is to get stronger.
Just not enough hours in the day.
I was hoping if you said shorter, but more frequent workouts would be okay that I could bump tempo runs down from 7 to 9 miles to more like 3 or 5, haha, that would still be okay to do either on the treadmill or after drop off at 9:30 and just add in another day of running a week to make up that missed distance.
j+k+m+e | running with needles
I'm positive I'm in the minority but I noticed a difference in doing strength training one day a week. I get that two-three days is best, but I just couldn't do it. You could try to be as awesome as me and go with one day of bootcamp then add it in if you were still hurting. I supplemented with really simple exercises before each run--like some squats and hip flexor thingies my coach showed me. It took 4-5 extra minutes.
Remember that if you get your workouts done on Sat morning you are free the rest of the day with your H and the ladies. I would sit down and you are really, REALLY going to have to prioritize your weekends--what things do you want to get done to make the most of that time? Does that mean putting chores aside? Making fun breakfasts? Going to some new places? Don't let those days get away from you.
that's a really good point and thankfully, we both take Sundays completely off so we have those days together. Saturdays are usually spent juggling who's workout is going to suck most in the heat and then taking care of the kids while the other is out running or biking.
And this is just temporary, through the summer, that's something else to keep in mind.
I think the answer is to hire a cleaning service
j+k+m+e | running with needles
I know you are joking--but you might seriously price this out.
Right now I'm sort of obsessed with goal setting one thing you are really hitting home is this idea of what obstacles could get in the way of you attaining your goal (IE--the race/triathlon)? And you are juggling balancing keeping the priorities of your family with the goal of your race.
You can sit down and take a hard look at that priority of "Family time" which is obviously important--and come up with realistic ways to make 1) that 30 min with your H quality (it's quality not quantity right--RIGHT!? haha) OR try to find practical ways to free up some more time...IF getting a cleaning service 1-2 times a month IS realistic for you guys and adds that precious time for you and your family--I would seriously consider it!
Kat, one other thing - you CAN do shorter workouts in the summer, you just need to train for shorter races
Every year I do a summer 5K series...it's pretty much 1 5K a month, and you get points for how you place. Then they add up the points at the end to determine the winners. It's really fun. That's pretty much the only thing that goes on in Arizona over the summer - its too hot for any other races.
Since I just do 5Ks during the summer, my workouts are relatively short. The nice thing is even though my summer workouts are short (and slower because unfortunately that is what heat does), once it starts cooling down, I am instantly a stronger and faster runner. That is my motivation to stick outdoors as opposed to using a treadmill.
That's so true! Unfortunately, I'm committed to doing a half June 23rd. Granted, the half is in Alaska, but I have to train for it here
I think my problem is that I don't have one clear, top of the pyramid goal. I have a bunch of building blocks and mini goals, but not one over riding thing I want to achieve this summer to help get me focused.
And without that focus, it seems like I'm just kind of all over the place.
j+k+m+e | running with needles
I think a half in June is OK...May and June are hot months but ugh, July and Aug are worse.
Can your top of the pyramid goal be a short race? I have recently come to realize that with my twins right now (potty training, etc), I dont have time to train for longer races. So, my goal is to master the 5K and win as many races as I can. There is this idea that we need to focus on distance - but you can focus on intensity instead. I would like to do break 19 minutes in the 5K, which is a lofty goal for me. However, its more attainable than doing a 2+ hour event. And who is to say that its any less worthy?
Most of my friends train for marathons and whatnot during the summer, and I have as well, pre-kids. The more you run in the heat, the easier it becomes.