you wanted to know, questions 16-20

When I had my 1,000 mile giveaway, a requirement for entry was to ask me a question. Any question. And I promised to answer them in a series of posts. Here are questions 16-20 ...

Monica asked, "What is your favorite P90X workout? What is your least favorite?"

If you didn't know, I completed P90X earlier this summer and LOVED it. You can check out my results HERE. (Wow. I don't look like that right now. I should probably start the program again ...)

With that said, there were parts that I loved (and hated) more than others. My two favorite workouts were Chest and Back and YogaX (which I thought was the most difficult of the set). These two workouts were killer and I still felt challenged by them at the end of the program.

On the other hand, I CANNOT STAND KenpoX. Such a horrible workout. Maybe I'm just not coordinated enough for it, but I constantly felt like I was fumbling around and barely worked up a sweat. I hated it so much that I only did it twice and then started swapping it out for CardioX and Core Synergistics.

justme asked, "What, if anything, have you done to prevent the injuries that can occur when people consistently run?"

The number one thing I do is LISTEN TO MY BODY. I try to pay attention to the signs of impending injury and halt it in its tracks. If I need a rest day, I take a rest day. If I need to slow down, I slow down. The injuries I have had in the past could have been less severe had I not tried to "push through." I know better now.

Rae asked, "What is a good pace I should run when doing long runs? I saw on a training plan that I should do over 10 minute miles. Should I be doing that? I feel if I run that "slow" I won't be able to run fast in races. What is the pace you run when not racing?"

OK. I always get this question and no one ever likes the answer.

You (and everyone else) should be running the MAJORITY (not all) of your miles at about 80% of your max speed for the distance. For most people, this equates to about 1-2 minutes slower than race pace.

For example, if you run a 10K at an 8 min/mile pace, your 6 mile training runs should be at about a 10 min/mile pace. And if you run a 10K at a 6 min/mile pace, your 6 mile training runs should be at about a 7:30 min/mile pace. Speed is relative. But the calculation is the same regardless of what your race pace may be.

This is not to say that you need to run slower ALL THE TIME. Speedwork has it's time and place and on average should make up about 10% of your weekly mileage (once you have a well-established weekly mileage base.)

Personally, I run 90% of my miles somewhere between a 9:45 and 10:45 per mile, depending on the length of the run. The other 10% is run at a 9:30 (marathon pace) or faster, depending on the workout.

Michelle asked, "As a new runner I'm trying to figure out how to incorporate tempo, speedwork and hill repeats into my training - which would you advise to start with and how often?"

For a beginning runner, I feel building your weekly mileage base is more important than speedwork. Building your base will increase your endurance, which in turn, will increase your speed.

But, once you have a solid base, speedwork can safely be added in once a week (twice for the more seasoned runner). I think that tempo runs are the easiest form of speedwork for most people and is what I recommend to my clients who are adding in speedwork for the first time.

Tempo runs, intervals (track workouts) and hill repeats are all very effective training tools. But finding the right combination really depends on the individual, their goals and the course profile of their race.

Shannon asked, "If you ran before you became a mom, did you ever have a freak out moment where you thought "omg, my life as a runner is over!?" and if so, how did you overcome that?"

Ha! I would probably say that.

But, no, that never happened. I didn't actually start running until after my second daughter was born, so this whole "mommy/runner" thing is all I have ever known. That's not to say that I haven't had those freak out moments where I thought I wouldn't be able to get it all in. If I am having one of those days, I try to BREATHE. And I try to remember that other moms and runners are out there getting it done, and so can I. And then, I schedule, schedule, schedule, until I work it all out.

Brooks Giveaway ...

We all know that Brooks Running has long been a major player in the running world. From race sponsorships to awesome shoes to great apparel, Brooks Running is a force to be reckoned with. And despite their standing, they continue to be innovative.

Seriously, have you heard about their new top-secret SAC technology? And what about Team BILBO (Brooks Innovation Laboratory for Biomechanical Observation)? And that new "Spy Happy" video that they released?

No? Well, what are you waiting for?



Go ahead. Watch it. The payoff could be HUGE.

Are you back? Good. Now for the payoff.

Thanks to Brooks Running one lucky reader will win a gift certificate for their choice of Brooks shorts or jacket. Pretty sweet, right?

Here's how to enter (SEPARATE COMMENTS FOR EACH ENTRY PLEASE):

REQUIRED:
1. Become a follower and comment to let me know.
2. Watch that video (you already should have) and comment to let me know your favorite part.

BONUS ENTRIES:
3. Visit Brooks Running HERE and comment to let me know what you would choose if you won.
4. Repost this giveaway on your blog, Facebook, Twitter, gym locker, wherever and comment to let me know.

Entries will be accepted until Tuesday, September 21. Winner will be randomly selected and announced on Wednesday, September 22.

wanted: a nap and a 26 hour day ...

The first week of Kindergarten was tiring. Well, it was tiring for me. I'm not quite convinced that Dizzle was any more tired than usual. Not that I am shocked. We're talking about a kid who walked approximately 5 miles a day for an entire week when we went to Disney and never took a nap or crashed early.

OK, so back to my point. Kindergarten wiped me out. I thought that having one less kid to manage would free up some time, but instead, I found myself running around like a chicken with its head cut off.

Maybe I had more going on. Maybe I have been slacking all summer. Or maybe, just maybe, my overachiever personality kicked into high gear and I tried to accomplish as much as I possibly could in those 6.5 hours each day. Who knows?

Fine. I know. I did it to myself. I overloaded my days and I struggled to get my runs in. But I DID get them in. Between early morning runs and late night treadmill sessions, I logged 42 miles during my cutback week. But I am going to be honest, it was hard. I'm not adjusted to this new schedule and it's a little overwhelming. Oh, and did I mention that this week I'm scheduled to hit my peak mileage of this training cycle (52 miles)?

I think I need to breathe.

Plus, our schedule gets another shake up today. Doodle starts preschool at 9 a.m. And like Kindergarten, I am sure it will be a blessing and a curse - at least until I figure out how to juggle it all.

Do you think there's any chance of a nap and/or a 26 hour day? No? Me either.

shock factor ...

I have always been the type of person to try things because "it sounds like fun" or because "there's no reason not to" (which was the reasoning behind my first marathon). And while I am not rebellious when it comes to authority (total rule follower here), I am rebellious when it comes to my style.

For example, as a teenager, I had 13 earrings on the outer lobes of my ears. I also had that little spot on the inside of the ear next to the cheek (totally blanking on the name) pierced, which I did myself. And because that wasn't enough, I also put a piece of metal in my eyebrow, nose, belly button and tongue - all by my 18th birthday. Add all of that to my two tattoos and hair that ranged from blue to pink and well, my style was ... UNIQUE.

I guess I kind of feel that you either go big or go home. And going home is NOT AN OPTION.

You might say, I am all about the shock factor. And you would probably be right. Because last night, I looked like this ...

And thanks to J and a pair of clippers, this morning, I look like this ...

Shocking, right?

Race Day Memories Giveaway ...

As I mentioned yesterday, today's post is a super sweet PERSONALIZED giveaway. A few weeks back, Suzy HERE, asked if I would be interested in reviewing some products from her new business, Race Day Memories. All I needed to do was send her some running photos and my mailing address. Easy peasy. Rather intregued, I was quick to say yes, despite having no clue as to what would be coming my way.

About two weeks later, this showed up in my mailbox.

The packaging alone was enough to make me smile. But I was in for a real treat once I opened it. Inside were two photo magnets, a "Will Run For Cupcakes" magnet and a mini running scrapbook.

How cute is this stuff? I absolutely love all the personal touches and think that these items are a great way to document your running journey. I cannot wait to order more.

It is clear that Suzy has taken her love of scrapbooking and her love of running and combined the two to create Race Day Memories. And now, she wants to share that love with you. Here's what you can win. (11 winners will be selected).

• FIVE people will win THREE personalized photo magnets, like those pictured above.
• ONE person will win a personalized mini running scrapbook.
• FIVE people will win a "Will Run For Cupcakes" Magnet.

Pretty sweet, right? I bet you want to know how to enter. So, here's the scoop (NO NEED FOR SEPARATE COMMENTS).

1. Become a follower of this blog.

2. Become a follower of the Race Day Memories Blog HERE.

3. "Like" Race Day Memories on Facebook HERE.

4. Repost this giveaway on your blog, Facebook page, Twitter or anywhere else you'd like.

Entries will be accepted until Friday, September 17. Winners will be randomly selected and announced on Saturday, September 18.

Three Things Thursday ...

1. Remember back in May when I was complaining about how school was over and I was never going to be able to get my runs in? Well, guess what? School has STARTED and I can not get my runs in.

Currently, my midweek runs are 5, 10, 5, 10. During the summer, G, the rest of our posse and I would meet at 5:30 a.m. and get our mid-week long runs in. 10 miles by 7 a.m. Now, that school is back in session and we all need to be home to send our crews off every morning, 10 miles just isn't happening. Sure, we can get those 5 milers in, but if I have any intention on running 10 miles before school, it needs to be at like 5 a.m. from my front door.

Fortunately, G's youngest and Doodle start preschool next week. That means we can resume our "preschool stroller runs" with Dilly. On Wednesday mornings, we will alternate pushing my single BOB for 10 miles. And as torturous as it seems, I am looking forward to it. But, when do I do that other 10 miler?

2. A few weeks back, I won a personalized bibfolio from the lovely Lady Em. Yesterday, I went to pick it up. Just look how freaking sweet this thing is ...

Thanks Lady Em!

3. If you like my bibfolio, then you are going to love my next giveaway. Here's a few hints:

• It's hosted by one of my favorite bloggy peeps, Suzy HERE
• The prizes will be personalized to the winners. Yes, I said WINNERS.
• There might be some reference to my love of cupcakes included in the prizes.
• If I can get my act together, it will be posted tomorrow ...

Dizzle's First Day ...

After five long years of non-stop parenting, I am finally getting a break (OK, not a break, but a small reprieve). Because, yesterday, Dizzle started Kindergarten.

The day went pretty much how I expected it to. Neither one of us cried. And neither one of us thought that the school day was long enough (6.5 hours, in case you were wondering). Dizzle loved every aspect of the experience. And she especially enjoyed rubbing the fact that she's a kindergartner in Doodle's face.

Aren't sisters the best?