• Kristi Campanella

10 Things Running-July

Updated: Feb 5, 2019


This month's 10 Things Running is about 10 running workouts that I either want to try or have done and I like them.


Before we get started with the workouts I just have to say, "is there really any point in having a garbage disposal?" Apparently our pipe from our sink (actually somewhere way away from the sink in the basement) became completely blocked by what looked like a lot of grease and who knows what else.

Before this happened my husband was always telling me I can only put little bits of food down the disposal and now he is telling me I can't put anything down the disposal. Really??? What, pray tell, is the point of even having one? I just cannot wrap my mind around the point of one if I can't even put food down it. This is seriously boggling my mind. Why do we even need them??? It just seems so stupid!

It is like my riding mower that will go pretty fast but my husband says I am not supposed to go that fast on it. Why?? Why did they make it go that fast if I am not supposed to be able to drive it that fast?? Ok, I had to get those things off my chest. If anyone has an intelligent reason (note, I said intelligent) for why I should keep my disposal but not ever put food down it then please tell me. Otherwise I think I just want the space under the cabinet.

Ok, now onto to this month's 10 Things Running.

10 Running Workouts

1. One hour uphill tempo workout by Sage Canaday

2. Tempo hill sandwich workout by Mario Fraioli

3. 30, 20, 10 work out from Amby Burfoot-this is from his latest book and a nice way to get in some speedwork without overdoing it for the week. At the end or even in the middle of your easy run you do 5 rounds of 30 seconds easy running, 20 seconds hard and 10 seconds sprinting. After you complete the 5 cycles you cool down with going back to your easy run pace.

4. Yasso 800's-these have been around for a long time and have been used to predict marathon finish time. Basically, if for example, you want to run a 3:45 marathon, then you need to be able to run 10x800m with each one at 3 minutes and 45 seconds with the same amount of time of easy jogging/walking in between.

5. Progression Run-start slow, finish fast.

6. Tempo workout run-90 minute run with 3x15 minutes at tempo pace (a pace you can sustain for about 60 minutes); notice I called this a tempo workout run, not just a tempo run. Generally a tempo run (or the tempo portion of a tempo run) is shorter than this.

7. Ladder Run Workout-you can choose which distances to use for your ladder workout but it would look something like this: 200m, 400m, 800m, 1600m, 800m, 400m, 200m with a 400m slow jog in between each interval. I like this one because it is hard. I repeat it 2-3 times.

8. Fartlek Run- "speed play;" all you do is mix in some speed ups during your run. You choose how long to speed up and how much to speed up. I like this one when I feel like getting a good workout but don't feel like thinking too much.

9. The easy run, or recovery run. This one is probably one of the harder ones for some people because we find it hard to go really easy but it is important to learn to go easy so that you can go hard for the hard workouts. It is also a good way to run the next day and get some active recovery without overdoing it. I love when I start a recovery run and feel like my legs have concrete blocks tied to them and when I finish they feel great.

10. Long tempo interval workout: warm up for a couple of miles at easy pace; run 2x5-6 miles at faster (10-20 seconds) than marathon pace. Take a 10 minute rest in between the intervals. The 10 minute rest lets your legs get stiff and feel tired for the next interval. This helps simulate running hard on marathon race day with tired legs. (I have only done this with 3 mile intervals with a 5 minute rest in between but that was for a half marathon. This one would be good for a marathon).

Well, that wraps up this month's 10 Things Running. If you have a favorite workout let me know.

Have a great weekend!

Happy Running!

Kristi


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