Training Update

I just finished my speed workout for the day. 

I'm not running this marathon to "race", or to break any time records (except my own), but I find that speed workouts are a great way to add variety to a training program. 

Today's run was a 3x800 workout on the track. 800meters is equivalent to a half-mile or 2 laps around a standard size track. In this workout, the goal is to run 800meters above race-pace 3 times, with rest in between. 

There are many recommendations regarding how many repeats to do, how fast to run them in, and how much rest to separate them by. This is what my workout this morning looked like:

400m - warm up 

800m - above race-pace

200m - walk

200m - slightly below race-pace

800m - above race pace

200m - walk

200m - slightly below race-pace

800m - above race pace

200m - walk

200m - cool down

STRETCH. 

The result was a 2.5 mile workout (by far the shortest I'll do all week), 24 minutes, 242 calories burned, average heart rate of 159 with a max heart rate of 190. Very different from every other workout during the week.

Hal Higdon agrees that speed training has a place in a marathon program: http://www.halhigdon.com/marathon/MaraAdvanced1.html

If you're training for any distance and need a 'change of pace' ;) hit the track and try this out. As someone who's not a fan of running small in circles, I can attest to the fact that this is short enough to make the track bearable. 

**Want to know how running 800 repeats can predict your marathon time? - Check out this article from Runners World** http://www.runnersworld.com/article/0,7120,s6-238-244-255-624-0,00.html

PLEASE support my cause! I will be running the Walt Disney World Marathon on January 8, 2012 in support of Strength for Life - Fighting Cancer With Exercise http://www.active.com/donate/deerunsdisney - EVERY donation counts. 

Week Two

Week two of fundraising. 
Week 18 of training. 
Only 8 weeks left of both. 


Monday is always the most difficult to get motivated so I thought I'd read and share a little inspiration...
Here are some of my favorite testimonials from the Strength for Life website:


"Jacqui and Debbie are physical and spiritual leaders who are highly motivated individuals who will forever remain in my heart.  They will spiritually and physically energize your body, mind and soul. Besides all of the information you receive and challenges they present you with, they keep the time moving with some good old fun! God Bless you Jacqui and Debbie, and all of your helpers.  I hope to see you both in the near future."
Sincerely, Patrick Dockweiller, Proud Member of SPOHNC


I have such a thankfulness and appreciation for everything they’ve done for me – my arm is so much more mobile than post surgery and I know it is due to all the ball pushups and wall presses and resistance band training that I’ve done with Jacqui. The knowledge that we walk away with from a wellness weekend is invaluable, also I have changed the products I buy and the way we eat.  Thank you so much for all of your love and dedication.  I will continue to promote Strength for Life everywhere I go. May your wellness weekends be blessed with a glow of positive attitudes and life.  God Bless you both.” Xoxo RK 


“My experience with Strength for Life was wonderful.  Sharing this weekend with a “sisterhood” of new friends, as well as with treasured ones.  Debbie and Jacqui are my new found “angels.
 They created a weekend full of new experiences for me.  Zumba was amazing. I need to find a zumba class so I can look like Penni! Laura’s (Feng Shui Manhattan) was very interesting.  So much wonderful information! Thank you so much for including me this weekend.  Thank you for all you do for Strength for Life.  You’re both amazing!” ~ Donna M.

 Watch this video: http://www.youtube.com/watch?v=f89BA8-Z1wk&feature=mfu_in_order&list=UL

For more testimonials, videos and information about Strength for Life, visit www.strengthforlifeny.org. 
By supporting my marathon, you are helping even more people to experience the programs that Strength for Life has to offer - at no cost to them! 
Please help me reach by fundraising goal, EVERY donation counts! http://www.active.com/donate/deerunsdisney 

Have an inspired Monday! 

CBS NEWS: "Exercise called "wonder drug" for cancer patients:What can it do?"

More supporting evidence...
Check out this article posted in August 2011 by CBS News:
http://www.cbsnews.com/8301-504763_162-20089410-10391704.html


From the article: "Macmillan's chief medical officer, oncologist Dr. Jane Maher, said in a written statement that health care professionals need to undergo a "cultural change" and make exercise an integral part of cancer care."

Support Strength for Life's Mission of Fighting Cancer With Exercise!

Every Contribution Counts!

http://www.active.com/donate/deerunsdisney

Music to Run To

A good playlist is really important for me to stay motivated through a run - especially a long one!
I take a unique approach to creating playlists in that I repeat the same song for an entire mile. It helps me pace and stay focused to know that (for example) I only have to listen to 20 songs on a 20 mile run and then the run will be over. It's a little mind trick that works well for me.
I'm ALWAYS looking for new music (figures right? since I'm basically playing a song out the first or second time I run to it) so if you have recommendations - send them my way!
Here are a few new (to me) songs that kept me moving on my last two runs...
Heartbeat - The Fray - love it.
Fix A Heart - Demi Lovato
Starting Over - JLo
I'm Into You - JLo
Baby/Where Did Our Love Go - Rachel Crowe (the adorable 13 year old on the X Factor - can't help but smile when you hear her!)
and Marchin On - One Republic (which is not new but I find motivational because it makes me think of this: http://www.youtube.com/watch?v=klEeO5wiv7s) 


I've raised $115 so far... $2385 to go... Help me reach my goal: http://www.active.com/donate/deerunsdisney

Day 2 - Training Update

After two days of rest I was back outside in the cold this morning for a hilly 55minute run around Cold Spring Harbor. Feet, ankles and body feel almost 100% recovered from Sunday's 20 mile run through the relentless cold wind out in Southold which I'm extremely happy about!

I am in week 17 of a 26 week training program. The first ten weeks of this program were really focused on speed and maintenance and were in preparation for the September 18, 2011 Philadelphia Rock 'n Roll Half Marathon, so real Full Marathon training only began about 6 weeks ago. 

Last week's mileage totaled approx 35 -- this week will be lighter to ensure adequate recovery -- probably totaling around 23.

9 Full weeks of training left until the race and $2,400 left to raise... 

http://www.active.com/donate/deerunsdisney

Day 1 "RUN DISNEY" Strength for Life Fundraiser

Hi All, 
I've created this blog as a way to track my progress of training and fundraising for my "Run Disney - Strength for Life Fundraiser". As an introduction to this cause, here's a copy of the email I sent out today:


Friends and Family, 

On January 8, 2011 I will be running the Disney Marathon in support of Strength for Life. My goal is to raise $2500 to benefit Strength for Life's programs through this effort. 

Strength for Life is a non profit organization on a mission to fight cancer with exercise. Their goal is to INSPIRE, STRENGTHEN and EMPOWER cancer patients and survivors by creating a multidimensional approach to treatment and recovery. 

Strength for Life provides Exercise Classes and Wellness Retreats at absolutely NO COST to participants. Medical research has shown that when exercise is part of a treatment plan, recovery and quality of life is greatly enhanced. 

Your donation will help make Exercise Classes and Wellness Retreats available to more individuals and ultimately support Strength for Life in their effort to expand outside of Long Island!

No donation is too small!!! Please visit my donation page and make a contribution.

Learn more about Strength for Life at www.strengthforlifeny.org and remember...

we make a living by what we get, we make a LIFE but what we GIVE. 

Thank you in advance for your support.

Best Always, 

Dee