Lets face it- "you're crazy" is the best compliment. Yup crazy for what we love, crazy for more. Im usually not into making new years resolutions because I believe that a flip of the calendar shouldn't have to push you to new beginnings or higher motivation. If you're that damn crazy it should be in your heart all year all the time a constant beat in your foot steps closer and closer to what you want to accomplish. This year im just entering a new phase of "crazy" ... crazy like a fox :). The mileage will be higher just like the stakes this year. I love it. I love the pay off and I get excited to do the work. 90 plus miles a week. My epic advice for those getting ready for a half... heres what I told my friend Karen:
with the half its not all about the long runs, i have discovered. its more about time on your feet. and training yourself to be okay with feeling uncomfortable for awhile. its the self talk that yeah there will be bad miles throughout the race but the half is not won in the first 5k. its really crunch time in the final 5k with emphasis on mile 12 to 13. so learning to run negative splits is a huge benefit many runners struggle with. people go out too fast and then when you just continually jack the pace up you just kinda crush their soul as you pass them effortlessly.
I like to train with what i call negative balances- so say you warm up low impact for a bit on elliptical or step mill just to get the body going for 30 min or so then commit to at least 4-8 miles on the mill. but start at a mildly uncomfortable base pace for example; 6:58 (8.6mph on the mill) and hold that for 1 mile; then bump it up for mile to to something more uncomfortable (6:53/6:49pace for the next mile. Then bounce back and forth each mile rotating a mile at base pace then a mile at push pace but never slow to below base pace as the challenge. Its a great way to teach your body to surge.
Another workout that I like to use is continued negative splits: meaning start at that mildly uncomfortable base pace listed above and each mile go one mph faster: 8.6mph, then 8.7mph, then 8.8mph until you want to cry and then hold that fastest pace for another mile until you actually do cry. I try to get in 7-8 miles in this fashion.
Only do this like1x a week. the rest is all regular base miles and cross training and lifting as normal.
these are my secrets.
when in doubt stepmill for 2 hours.
a brick i like is 60 min on stepmill in negative splits (pushing to hold around 118-125 steps/min) then run a negative progression on the mill for 4-6 miles immediately following.
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