Cycling for Runners

I think I've mentioned a few times here how little I've been running this summer.  I've stayed active by riding my bike.  I've ridden almost twice as many miles as I've run this year.  So when I started marathon training last week, especially my first interval session, I was pretty sure my running would be way off.  But it wasn't.

While I was riding on Thursday, I started wondering.  My riding here in Hawaii is different than what I had done in California.  I have a mountain bike in California so I do lots of climbing.  My hybrid here climbs good but I also do a lot of flat riding.  Flat riding = moving the legs a lot faster.  I Googled "cycling for runners" and the first article was from Competitor.com, "Start Cycling to Become a Better Runner."  You can read the entire article, but here are some highlights:

Petra Kilian-Gehring, coach and co-owner of Speed Cycling in Madison, Wis., says the biggest benefit runners can get from road biking is the ability to do more work with less stress on the body.  I can attest to this after last year's marathon.  I consistently cross trained on the bike, made it to the start line injury free, and had a seven minute PR.

Try to find a mostly flat or mildly rolling section of road for these workouts (avoid steep hills at all costs!), which allows for a balance of moderate resistance and a quick cadence of around 90 RPM. “Since a runner should take around 180 steps per minute, when you get on the bike 90 RPM is replicating that cadence,” Kilian-Gehring says.  This describes the riding I've been doing here in Hawaii to a T.

Although bike intervals can contribute greatly to running fitness, nothing can replace the specificity of running workouts. “You still need to engage the running muscles and build up the body’s running structure,” Kilian-Gehring says. By adding biking into your running regimen, you’re able to build fitness without wrecking your legs. This translates into bumping up not only strength, but also that anaerobic threshold, allowing you to run faster, longer.  Run faster, longer?  I think that's something we all want to do.

I put this theory to the test again this week.  I bike commuted with Les yesterday - 13 miles in about an hour.  I told Les I wanted to keep it really easy since I had intervals today.  On my way home, I was solo and into the wind.  I kept an eye on my heart rate and did my best to keep it about 120-125.  I averaged 122 for the bulk of that part of the ride - a 4.5 mile stretch of flat highway.

I got up this morning with intervals on the schedule.  I thought I had programmed my watch correctly but I hadn't.  Since my plan was 3x400/2x600/2x400 I knew using what was on my watch wasn't going to work.  I thought about just doing a steady run.  I warmed up for 2 miles, then restarted my watch because it was beeping constantly.  I ran for another mile or so and decided to do speed bursts, known in the running world as fartleks.  They don't have a set time or distance.  I did a total of 11 fartleks ranging from 17 to 58 seconds.  I tried not to look at my watch, I just ran as fast as I could until I started fading.  I averaged 6:43 for 30 seconds and again for 23 seconds.  My longest interval was 55 seconds at 7:35.

I've seen it many times - if you want to become a better run, you must run.  I was surprised and happy with these speed bursts today and the confirmation that cycling is making me a better runner!

How do you do speed work?  Fartleks, intervals, other or none?
How much cycling or other cross training do you do?

M5T W2

We fly home to California on Wednesday, so I'll be taking Thursday off for sure this week.  It'll be nice to run in cooler temps for a few days, too.

This is week two of marathon training; after this week there will be 14 weeks until race day.

Your schedule will be similar to last week's. You'll have one to two rest days and four to five short runs. Your long run (LSD) on Saturday will relax to 8 miles. 

If you need to move your long run to another day, that's okay. Just be sure not to do two quality workouts—including long runs, hill runs, speedwork, or marathon-pace runs—back to back. It's best to follow any quality workout with a day of rest or easy running.

Sunday - Rest day

Monday - 3 miles easy (10:35 pace)

Tuesday - Intervals - 6-7 miles total
2 miles of easy running
3x400 @ 1:56 pace with 200 easy run rec.
2x600 @ 2:54 pace with 400 easy run rec.
2x400 @ 1:56 pace with 200 easy run rec.
2 miles of easy running

Wednesday  - 3 miles easy (10:35 pace)

Thursday - 4 miles easy (10:35 pace)

Friday - Rest day

Saturday - LSD 8 miles  (10:35-10:50 pace)


Total miles 25

M5T W1 Recap

Marathon Training week one - done! It wasn't perfect, I don't have the speed or endurance that I had a year ago, but that's what training is for.

Hawaiian skies

Sunday - Rest day
Result:  Volunteered at Feed Zone #2, Dick Evans Memorial Road Race.  I'm still waiting to see the official results before I post about this race.  It was a great day.  If you have never volunteered at a race - do it!  Since our feed zone was early in the race, we were done early enough that I was able to get back to the finish line to see Les roll across.
 

This guy raced through sun, wind and rain.  112.5 miles, 6:21:02

Monday - 3 miles easy (10:35 pace)
Result:  Rested.  Les and I were both wiped out from Sunday.

Tuesday - Intervals - 2 miles easy, then 6x400 at 1:56 pace with 200 easy run rec finish with 2 miles of easy running
Result:  User Error Upon Set-up!
I set up my intervals for my Suunto through Movescount but somehow missed a step getting it from the website to my watch.  I had 800 repeats on my watch with 400 rests.  Uh no, not ready for those.  I could have easily talked myself out of intervals at that point, but I warmed up, then hit a lap button to start the 400.  When I finished the first one, I watched the distance on the 800 and after about 200 meters hit another lap to start my next 400 interval.  I was distracted, not completely on pace, and lost track of how many intervals I had done.  I ended up with 7 intervals - 2:11, 2:01, 2:15, 2:14, 2:13, 2:15, 2:16. Not too bad since I have done zero speed work since last November.
Total distance 5 miles

Neighborhood sign.  Much better than "slow children."

Wednesday  - 3 miles easy (10:35 pace)
Result:  Rested
A huge storm blew through around midnight Tuesday night, thundering and lightning.  This is how Les and I responded - he told me the sound was comforting and went right back to sleep.  I jumped every time I saw a flash and heard the boom!  Tennessee boy vs. California girl.  Really, we don't get thunder and lightning in California very often.  It's a strange phenomenon to me!

Thursday - 4 miles easy (10:35 pace)
Result:  Rode 13.12 miles
Strava has a new partnership with Relive.cc.  Once you connect with Relive, they will send you a link to relive your ride.  This is really cool, although it doesn't show the many times we passed and were passed by the city bus!  School is back in so traffic is a little on the crazy side again.  Currently the Relive feature only works for bike rides, but they hope to add running and other activities in the future.  If you use Strava for cycling, check it out.  It's free.  Here is a link to Thursday's ride, appropriately named "Playing Chicken in Da Bus Lane."

Friday - Rest day
Result:  Ran/walked 3 miles.
The first mile was with Les, he was on the way to the gym.  My second mile was my fastest, then I reminded myself that I had a long run in 24 hours!

Hawaiian snails have cooler shells

Saturday - LSD 10 miles  (10:35-10:50 pace)
Result:  Ran 8 miles, then walked the last 2 home.
Everything that my training plan had to say about long runs was true today:
Long runs build endurance and help you get comfortable spending more time on your feet, as you'll have to do on race day. You should expect to do these longer runs at the slower range of your easy pace. Naturally, as you run longer, you'll fatigue and your pace will slow. Don't worry too much about long-run pace. Just focus on covering the distance for the day feeling strong. 

Sandy Beach - my turn around point today.  #worthit

Total planned miles 26
Actual:
Running  16
Walking  2
Cycling 13.12
Total 31.12

Marathon 5 Training Week 1 (M5T W1)

I'm kind of amazed that I am training for marathon #5.  I had no idea when I trained for my first one that I'd ever want to do another.  It's a strange combination of pain and exhilaration.  While I am still using the "Break 4:00 Marathon Training Plan," I really don't expect to break 4 hours any time soon.  This plan really pushes me though, and since I exchange some easy days for cycling it works.  My goal is to finish uninjured.  We'll talk about time later.

As I've done in the past, I'll post the notes from TrainingPeaks that accompany my plan for the week:

Welcome to the Break 4:00 Marathon Training Plan. This plan will prepare you to finish a marathon in 4:00 (or faster), with an average pace of 9:09 per mile. Each week will have six days of running and one day of rest, with a long run each weekend.  (Typo on TrainingPeaks part, only five days of running with two days of rest.)

This week you'll have one rest day and five short runs.  On Saturday, your first long, slow distance, run (or LSD) will be 10 miles. Initially, Sundays will be reserved for a rest day so you can recover from your Saturday run. Your first run of the week will be an easy run at close to 10:35 minute/mile pace. It's also okay to cross-train on your rest days with a no-impact activity like stretching, yoga, or swimming.

Sunday - Rest day

Monday - 3 miles easy (10:35 pace)

Tuesday - Intervals - 2 miles easy, then 6x400 at 1:56 pace with 200 easy run rec finish with 2 miles of easy running
Your marathon plan includes "Interval Tuesday" and these workouts will assist you in becoming a bit faster and stronger. You may choose to opt out on the intervals (and that's okay) and cover the total distance of the day in one continuous run. The one most important goal of this plan is to keep you healthy and build your fitness through race day.

Wednesday  - 3 miles easy (10:35 pace)

Thursday - 4 miles easy (10:35 pace)

Friday - Rest day

Saturday - LSD 10 miles  (10:35-10:50 pace)
Your first long run is 10 miles. Long runs build endurance and help you get comfortable spending more time on your feet, as you'll have to do on race day. Each week, you'll add one to two miles to your long run. Maintain a pace that is between 10:35-10:50 per mile. You should expect to do these longer runs at the slower range of your easy pace. Naturally, as you run longer, you'll fatigue and your pace will slow. Don't worry too much about long-run pace. Just focus on covering the distance for the day feeling strong. To stay energized throughout the run, be sure to refuel at regular intervals, say every 45 minutes. Don't wait until you get hungry or fatigued.

Total planned miles 26

Seasons Greetings!

Life has many seasons.  Les is finishing his cycling race season.  His final race is this Sunday - the Dick Evans Memorial Road Race.  This is the biggie.  The race is in memory of Dick Evans, a cyclist who was killed while riding.  "The course is a 112-mile loop around the beautiful island of Oahu, passing through Waikiki, Honolulu and along the famed surf breaks of the North Shore. The Dick Evans Memorial is an event rich in history and competition, routinely contested by Hawaii's best as well as top amateurs and pros from California, Japan and elsewhere. Triathletes also know that this race was once combined with the Honolulu Marathon and Waikiki Roughwater Swim to become the first ever "Ironman" triathlon competition (and now you know why the cycling leg of any Ironman-distance competition is 112 miles!)" (Source: CyclingNews.com)

Tradewind Cycling Team at Feed Zone #2 2014 DEMRR

While Les is riding, I'll be driving to the North Shore and helping at Feed Zone #2.  Cyclists do not stop on this race.  They ride through four feed zones and an army of volunteers is there with filled water bottles.  Les raced the course two years ago and I volunteered.  I was so nervous about handing off to cyclists as they rode, but no one crashed in our feed zone!

After last Sunday's Olomana Road Race - Les was 3rd in his AG

I kinda consider myself a cycling groupie.  I've volunteered at three of the five races Les has done so far this year and I've been at the finish line for the other two.  Last week I was on traffic duty with a Honolulu Police officer trying to keep drivers from running over cyclists.  The cycling community here is very close - they rip each others legs off during races but they are all great friends off the bike.

Text exchange last week.

Next week I will kick off marathon training season #5. Since my 10k race in May, I have definitely had an off season!  I've run without any intensity.  I have no speed or endurance.  My first long run is a week from Saturday - 10 miles.  That is going to hurt!  I'm sure there will be multiple walk breaks.  But I've got to start somewhere.

#RainbowSelfie - that's not a wart on my face, just a large raindrop!

I love the training plan that I use.  I bought it for my first marathon and Training Peaks lets me reapply it.  It has been similar each time, but not exactly the same.  I am definitely going to keep cycling.  Running three days, cycling two days and resting two days seems to be a really combination for me.  I'll be posting my weekly schedule on Sundays and posting a recap on Saturdays.

Marathon PR from last year

I've also been going through a hot season, and I don't mean summer.  My hormones are back on the crazy train.  Two years ago I was on the emotional crazy train, now I'm dealing with hot flashes about 4-6 times a day/night.  They don't last long but they sure are uncomfortable when they hit!  While I keep hoping this season will come to an end soon, I know I'm not the only woman to live through it.

What season are you in?

#TBT ~ 2012 Backyard Olympics

 
I don't follow the Olympics very closely but I do know they are going on right now.  Major kuddos to Kristin Armstrong for winning her third gold in the cycling time trial.  She won in 2008 and 2012 and she rocked it this year the day before she turned 43!  And in case you're wondering, she is not the ex-wife of Lance Armstrong, she just shares the same name!

Four years ago Les' brother, Lance, came to visit us while the Olympics were going on.  He brought his youngest daughter, Hannah, along and she and I had our own Backyard Olympics.  We were awesome, scoring only gold and silver in diving, swimming, pool float running, cannon balling...

As our Olympics continued I was reminded that I am no longer 11. We were discussing different dives and flips when I told Hannah how is use to be able to do a cartwheel off the diving board. We don't have a diving board, so Hannah headed for the grass. Unfortunately, so did I. My cartwheel was executed perfectly until I started the descent. My left hamstring went one way while the rest of my leg went another!

Do you follow the Olympics closely?  I'm pulling for all the US marathoners, especially Meb!

Do you remember when the Summer and Winter games took place in the same year and then you waited four more for the next Olympics?  Do you prefer them every 2 years or every 4?  I think I prefer the old way, it seemed like they took up so much of the year with the winter and summer games. Now it feels like they just happened.

Trail Runner Go!

I am not a Pokemon Go user.  The only thing I know about it is what I've read on the internet, so you know my knowledge is limited and probably about 50% accurate.  But when Wendy at Taking the Long Way Home suggested a Running Treasure Hunt, I thought that would be fun!

Trail Runner Go equals the same number of syllables as Pokemon Go, so I knew my treasure hunt needed to take place on the trail.  Because having the same number of syllables in a blog title is extremely important and how I plan my runs these days.  Or as Wendy put it, "those thoughts about roadside treasure inspired a theme custom-made for the lazy running blogger."  I headed to the trail on Tuesday morning.  It was a perfect morning in So Cal - low 60s with about 30% humidity.  Don't hate, when Fall appears across the country we'll be dealing with Santa Ana winds with temps in the 90s, single digit humidity, and fires.

I've run this trail many times and ridden hundreds of miles on my mountain bike here.   I've seen deer, rabbits, coyotes, bobcats, more birds than I can name, snakes, and bear tracks.  But evidence on the trail told me what my treasure hunt would lead me to on Tuesday:

These droppings were a little different.  Bear?  Mountain lion?  I don't know...

This tree reminded me of the time a few years ago when I was on my bike.  I saw smoke billowing and decided going home was a good idea.  The fire that morning was about a mile from our house.

More evidence on the trail...

My plan was to run 5 miles because that is all I seem to be capable of lately.   When I hit the 2.5 mile mark the hoof prints were looking more fresh so I thought I'd go just a little further...

Hay!  Whatchoo looking at?

It was funny to see them all start hoofing away.  They didn't want anything to do with me!

Fortunately it was only an additional quarter mile so I finished with 5.5 miles.  And one more treasure on my hunt:

Thanks, Wendy, for the fun idea!  Linking up with Taking the Long Way Home.

Hello, August

"I remember you from a long time ago!"  I heard that from a neighbor lady last week while I was out for a run.  Uh oh!  Guess I've really been MIA in real life as well as in cyber space.  I've written about my summer slump in my head a few times, but that's as far as it's gotten.

So what's new?  Not much.  Since our vacation I've been doing a lot of bike riding and very little running.  My longest run has been around five miles.  I've had a bit of shoe trouble.  I have worn Saucony for years but my most recent purchase has been a disappointment.  They are much narrower in the forefoot than in the past.  I've never heard of a "big toe mound" before, but that's where they are too tight:

I re-laced them and I think they'll be okay.  I just wish more shoe companies would make running shoes smaller than a size 6.  That half size jump up is more than just a little big on my dinky feet.

Weather has been hot everywhere, but the last few mornings have been perfect here in So Cal.  62 degrees with about 30% humidity.  I head back to Hawaii next week so I'm enjoying these days while I can.  I know everywhere has its beauty and its beast when it comes to weather.  Oahu got slammed by Tropical Storm Darby a couple weeks ago - 10" of rain in about 5 hours along with power outages, but those rainbows...

I finally updated my mileage for the year.  I will hit 1,000 miles for the year tomorrow, but I've got a lot of catching up to do if I'm going to hit 2,000 this year.  Training for the Honolulu Marathon starts in just a few weeks.  Time to get serious again!  My first long run, a 10 miler, is on the 27th.  I need to run a 7-8 miler between now and then.

This post just ended up being a random brain dump!  I know I'll do a better job of blogging when I'm following a regular schedule again.   Thanks for reading!