5k Friday: Your 12 Week 5k Training Program, Week 10

Run a 5k 8Your 12 Week 5k Training Program, Week 10

Welcome to week 10 of your 5k program! Can you believe it? Only two weeks to go before your first 5k, you are able to run for 26 minutes straight, and last week we added some optional speed work to increase your stamina and help you run faster. (Missed week one? Click here to get started!)

By the end of this week, you will run for 28 minutes straight. We have increased very gradually, so hopefully you have reached this point injury free. Remember, all workouts start with an 8-10 minute brisk warm-up walk. On your rest days, feel free to do some strength training, yoga, Pilates, etc.

5k_Friday_Your_12_Week_5k_Training_Program.JPGDay One: After your warm up, run for 26 minutes. Cool down, stretch, ice.

Day Two: Active Recovery. Warm up, then run for 20 minutes. Cool down, etc. Optional Speedwork: (Do this instead of the Active Recovery.) Warm up, then run for two minutes at your normal pace. For the next 90 seconds pick up the pace (think effort level of about 8-9 on a scale of 10). Slow down to your normal pace for 90 seconds. Repeat five more times (a total of six fast intervals). Cool down and stretch.

Day Three: Warm up. Run for 12 minutes. Walk for one minute. Run for 12 minutes. Cool Down.

Day Four: Rest.

Day Five: After your warm up, run for 28 minutes. Cool down, stretch, ice.

Day Six: Rest Day or Active Recovery. Warm up, then run for 15 minutes. Walk for one minute, then run for 5 minutes. Cool Down.

Day Seven: Rest.

Getting Faster

5k_friday_Your_12_week_5k_training_program.JPG

Refer back to this post for information on whether you’re ready to add speed to your workout, how to find your goal pace, reasons for each workout as well as the first week of workouts to add to your training.

The Workouts:

The Long Run: At this point in your training, your long run should be at least six miles. You can keep it at that or add another half mile. To add a little mileage to your week, add a half mile to one of your other runs (not the speed workouts).

5k_Friday_Your_12_Week_5k_Training_Program.JPG

The Interval Workout: 800 meter intervals are great. They are challenging, effective, and fun! Well, maybe not the latter, but they will help you run faster. And that is definitely fun. After your warmup, run 800 meters (twice around the track). They should be run at about your 5K pace (about 90-95% of VO2Max). Recover by jogging or walking 200 meters. Repeat five more times. Cool down by walking or jogging 400-800 meters. Stretch (and don’t forget to ice after your workout!)

The Lactate Threshold Workout: Repeating last week’s workout, because it is perfect for this point in your training (just two weeks to go before your race!). On the road for this workout. After your one mile easy warm up, run two miles at slightly less that your 5k pace (about 85-90% of your maximal effort). Cool down by jogging a half mile, and finish with a stretch.

Remember, in addition to these workouts, you can run another one-three days during the week, nice easy, shorter runs (recovery runs). A sample schedule can be found in this post.

Nice job! Week 10 is complete. Two weeks to go in your training plan. See you next week!

Say Goodbye to Live from La Quinta. Hello Coach Debbie Runs

The time is finally here! This is my last post on Live from La Quinta! I’m sure you noticed that I got a head start last month. I changed my logo, all of my social accounts, started the process of getting it all ready for the big change…changing my URL to Coach Debbie Runs!

Coach Debbie Runs Logo

A huge thank you to Rita Barry of Blog Genie. While I did a lot of work to get the process started (I couldn’t tell you how I did it, but I managed to duplicate my files, add a new database, and a whole lot of other things I doubt I could do again), Rita will be the one to make sure that nothing gets lost, that all my old posts will be in place, and that if someone clicks an old link they will magically click through to Coach Debbie Runs.

Friends 14I’ve worked with Rita before and I love her work. I was a student in the very first Blog School (now I’m an affiliate too), and she did my very first Genesis install. I also got to meet her at Blogfest, so we’re real life friends too.

So sometime tomorrow (Thursday) afternoon, the change will go through. Probably, hopefully, you won’t notice a difference. If you follow me on Bloglovin’ or through other readers, there may be a delay, as I will have a bit on my plate over the weekend updating everything that needs to be updated.

Here are all my social media links, though if you followed me before it all should have updated automatically.

Twitter: CoachDebbieRuns
Instagram: CoachDebbieRuns
Pinterest: CoachDebbieRuns
Tumblr: CoachDebbie Runs
Facebook: (They let me change my Facebook URL, but I had to request the name change, so this link will take you there, but the name still says Live from La Quinta.)

Google+ and YouTube all stay the same for now.

So! Exciting times! I’ll see you later on Coach Debbie Runs!

Have you ever changed your URL or rebranded your blog? I’d appreciate any tips or suggestions that you may have (knowing of course that your comments will probably be lost after the transfer since I already did the database switch thing).

The Week in Training: SLO Marathon and Yoga Challenges

SLO Marathon Training Recap, Week 8

For what may be the first time during this current training cycle, I am actually happy with my training. I know! I’ve been pretty negative about it all, with illness and work hours interfering with my plans. This week, they (illness & work) tried to interfere, but I overcame them! Win!

On Wednesday, which is supposed to be my second speed work day of the week I woke up with a migraine. It was bad enough that I couldn’t run, but I also had to cancel five clients! I hate doing that, but it couldn’t be helped. I stayed in bed all morning, then finally fell into a good, solid sleep and woke up around 1:30 with the headache gone. One of my shorter ones, thank goodness.

I decided to get out on Thursday morning with Alan and our neighbor Christina, to see if I could get in some type of tempo run. It would have to be short because I have to be at work by 7:30, but that always encourages me to run faster. Christina decided to run along with me, and we ran three pretty fast miles. No real warm up, though the first mile was the slowest. I was just happy to get it done.

Christina and I also ran together on Friday, four easy miles, and Saturday, for part of my long run. It’s nice to have a new training partner. She’s a very nice girl, a new runner, and about 25 years younger than me so I’m getting my ass kicked on a regular basis a good push.

Alan announced the Desert Triathlon this weekend. It is held on both days, with the sprint and duathlon on Saturday and the international on Sunday. They had quite a treat this year. Saturday brought wind, with gusts up to about 50 mph, and on Sunday it rained all day. At least the wind died.

When I headed out for my long run with Christina on Saturday, the winds weren’t too bad yet. She ran with me for the first five miles, then I was on my own. I was scheduled for 16 miles, and it just seemed so long to run my regular out and back route, all by myself, especially when the winds started to rise up. After much deliberation (and a lot of running route math going on in my head), I decided to add on mileage as I headed away from home, then finish up at Lake Cahuilla, which is where the triathlon (and Alan) was (were?).

Running math is kind of funny, especially when you start to get tired (which I was from mile 10 on). I know the distances, I’d figure out where I needed to turn because I had to add on six miles, but my brain had a hard time holding onto it. I’d figure it out once at one total mileage, then it would be different the next time. Well, at least it gave my brain something to think about as I plodded along. It all worked out perfectly in the end. I finished up about 25 feet from where Alan was at the finish line.

Long Run

I was glad I was just running 16 miles (if you can believe that). The triathletes had to deal with a horrendous headwind as they headed back toward the park, not to mention the buoys in the water were blown way off course, so many swimmers got a little extra distance in. We all had sand in our hair and gritty teeth at the end though.

After I finished, I snagged some of Alan’s Gatorade, stretched, bundled up in one of his sweatshirts, and hung out until he was done. I even managed a couple yoga poses (see below)! One of the vendors brought me a smoothie, so I even got some refuel. Oh! And celebrities!

Two Hollywood stars competed in the sprint triathlon. Sadly, I am so out of touch that I have no idea who they were. There were good looking though. Even sadder, I was tired, stinky, and looked like I had just run 16 miles.

Chace Crawford

This is Chace Crawford. He played Nate Arhibald on the Gossip Girls.

Chris Pratt

This is Chris Pratt. He played Andy Dwyer on Parks and Recreation and Bright Abbott in Everwood.

Sunday is usually an easy, run with the dogs day, but since I ran Thursday, Friday, and Saturday, and plan to run Monday, I took a well deserved day off of running.

This is week eight of my SLO Marathon training. I’m still a little short of my total weekly distance goals, but I feel happy with my training this week. I’m running the Run Through Redlands half marathon next Sunday (and have to work at 6:45 on Saturday), so this coming week will be a bit of a cutback week. I do plan to run the race at my goal marathon pace, so that will be interesting.

Remember, you can save $10 on registration for the SLO Marathon with the code WOODAMB.

Here’s the recap:

Monday: Intervals: 8 x .25 miles intervals at about 5k pace. Yoga warm up
Tuesday: Pilates Reformer workout, 20 minutes Balancing Flow from Yoga Download
Wednesday: Migraine. I did manage a little restorative yoga in the early evening.
Thursday: Tempo run. Three miles at lactate threshold pace. 30 minutes Pilates Reformer workout, 10 minutes Sun Salutations.
Friday: Four miles easy. A little yoga stretching after the run.
Saturday: Long run. 16 miles. Not much yoga, but I did manage to put my legs up the wall, er, up the tree.
Sunday: 90 minute Vinyasa class.

Take the Leap 30 Days of Yoga Challenge

We are approaching the last few days of the Take the Leap 30 days of yoga challenge with prAna and Fit Approach. I have loved this so much! I’m sorry that it is almost over, but I plan to keep up my yoga practice. Here is the last week of posing.

Week 4

Day 22 – Warrior 2 after my run.

Week 4 2

Day 23. Having some fun with Reverse Warrior. #NeverGiveUp

Week 4 3

Warrior 3 and a kitty photobomb on day 24.

Week 4 4

Day 25. High Plank on the Pilates reformer.

Week 4 5

Day 26. Triangle pose.

Week 4 7

Legs up the wall, er, tree on day 27, after my 16 mile run.

Week 4 6

Day 28. I finally made it to the yoga studio. A 90 minute Vinyasa class topped off with about 20 minutes of Yin. Recreating the poses that I held for 3 minutes each in class: Lizard, Pigeon, Seated Forward Fold. My favorite was Joyful Camel. Because I loved the name.

Just a few days left!

Vegan Eats

I made some of my favorite recipes this week, including Pot Pie (though I used Beyond Meat chicken instead of tofu) and Pizza. Both were delicious.

Pot PiePizza

I also made a great smoothie on Sunday. I called it a “Kitchen Sink” smoothie. It was also delicious. Here’s the Instagram post:

How was your training week? Any events, races, or simply fun times?

5k Friday: Your 12 Week 5k Training Program, Week 9

Run a 5k 8Your 12 Week 5k Training Program, Week 9

By the end of week eight, you ran 23 minutes straight. Nice job! This week we’re going to add to that total. We’re also adding an optional speed workout. Just as your body makes adaptations to running (increased endurance, better aerobic fitness, structural changes to your bones, joints and soft tissue), speed work improves the way your body processes oxygen, and increases your stamina by raising the lactate threshold, that point at which your body has built up lactic acid and needs to slow down. (Missed week one? Click here to get started!)

This week will start off by repeating your 23 minute run from last week. In addition to your three key workouts, you may add the optional speed workout. If you choose not to do so, just do the active recovery workout.

Remember, all workouts start with an 8-10 minute brisk warm-up walk. On your rest days, feel free to do some strength training, yoga, Pilates, etc.

Run_a_5K_Program.JPGDay One: After your warm up, run for 23 minutes. Cool down, stretch ice.

Day Two: Active recovery. After your warm up, run for 10 minutes. Walk for 30 seconds. Repeat. Cool Down and stretch. Optional Speed Work: Warm up, then run for two minutes at your normal pace. For the next minute pick up the pace (think effort level of about 8-9 on a scale of 10). Slow down to your normal pace for two minutes. Repeat four more time (a total of five fast intervals). Cool down and stretch.

Day Three: Warm up, Run for 12 minutes. Walk for one minute. Run for 12 minutes. Walk for one minute. Run for three minutes, then cool down.

Day Four: Rest.

Day Five: Warm up, then run for 26 minutes. Cool down, stretch, etc.

Day Six: (Optional) Active Recovery. Warm up, run for 18 minutes. Walk for one minute, then run for three more minutes.

Day Seven: Rest.

Getting Faster

Getting_Faster.JPGRefer back to this post for information on whether you’re ready to add speed to your workout, how to find your goal pace, reasons for each workout as well as the first week of workouts to add to your training.

The Workouts:

The Long Run: At this point in your training, your long run should be at least six miles. You can keep it at that or add another half mile. To add a little mileage to your week, add a half mile to one of your other runs (not the speed workouts).

The Interval Workout: We’re pushing it a little bit this week. Mile repeats. Four times around the track. They should be run at about your 5K pace (about 90-95% of VO2Max). Recover by jogging or walking 400 meters. Repeat two more times. Cool down by walking or jogging 400-800 meters. Stretch (and don’t forget to ice after your workout!)

The Lactate Threshold Workout: On the road for this workout. After your one mile easy warm up, run two miles at slightly less that your 5k pace (about 85-90% of your maximal effort). Cool down by jogging a half mile, and finish with a stretch.

Getting_Faster.JPGRemember, in addition to these workouts, you can run another one-three days during the week, nice easy, shorter runs (recovery runs). A sample schedule can be found in this post.

Week nine is complete. Just think, just three weeks until your race! See you next week!

The Best Smoothie. Ever. Truly.

I really suck at food photography. I mean, this really is the best smoothie ever, and yet after multiple attempts I can’t capture that yumminess in a picture. I’m still working on it, the photography that is, but for now, just enjoy the recipe.

I was recently challenged to enter a Smoothie Recipe contest by Sunwarrior. They sent me a few samples of their products, including both vanilla and chocolate protein powder. I had fun creating variations on my usual smoothies, using both the classic and warrior blend vanilla powder. I made a great recovery smoothie, using the Warrior blend vanilla, Immune Shield, fresh berries, spirulina, almond milk, ginger, apple, and banana. It was delicious.

Recovery Smoothie 3

Then I needed to figure out how to use the chocolate Sunwarrior. Although I love chocolate, the idea never appealed to me for my smoothie. But I decided to get my creative juices flowing and see what I could come up with. I think you’ll agree that this just may be the Best. Smoothie. Ever.

Berry Peanut Butter Cup Protein Smoothie

Berry Peanut Butter Cup 5

As the commercials have told us, chocolate and peanut butter are made for each other (though if you don’t eat peanuts you can easily substitute another type of nut butter). This smoothie tastes like the most decadent of milkshakes, but it is full of the nutrients of fresh fruit, plant based protein, and pure peanut butter.

Ingredients

2 Bananas
1 cup non-dairy milk (I used cashew because I love its richness)
6 ounces vanilla coconut milk yogurt
1 scoop Sunwarrior Warrior Blend chocolate protein powder
1 heaping tablespoon peanut butter
1 cup frozen mixed berries (mine were strawberries, blueberries, blackberries, and raspberries)

Place all the ingredients into a blender and blend until smooth.

Berry Peanut Butter Cup 3

But now, I had a problem. I had used up the chocolate samples that Sunwarrior had sent me, and all I had was my own tub of vanilla. I needed to make this smoothie again (if only because my husband didn’t get to try it the first time and I knew that he’d love it). That and it is my new obsession favorite. This was easy as it turned out. I simply used a scoop of the vanilla Warrior Blend protein powder and added a tablespoon of unsweetened cocoa powder. Everything else remained the same. It was a winner!

Sun Warrior 2

Now, you can help make me a winner too. Entries are judged based on a variety of things, including comments on this post, likes on my Instagram post, and retweets of the link above. If you like chocolate, please vote for me in one (or more) of these ways. If you don’t like chocolate, maybe you’ll do it because you like me?

Berry RecipeWhat’s in your favorite smoothie?

Weekly Recap: SLO Marathon Training & Yoga

This whole work thing is taking its toll on my marathon training.

SLO Marathon Training, Week 7

While I’m happy overall with how my training is going, I still keep having to cut some of my weekday morning runs short because, well, money. If I have a client that wants to see me at 7:00 in the morning (or even 6:00, but that hasn’t happened yet), I really need to take them. Because in about three months they’ll be gone for the summer. It’s called making hay while the sun shines.

So, while I’m getting in the runs, they are shorter than I have on my schedule. In the coming week I’m going to work on getting out a little earlier, but I don’t like to go too early because I’m running by myself and, well, I’m scared of the dark. Here’s why…

This was a cutback week though, with my long run scheduled for 10 miles with five at marathon pace. That went well, though I did four at MP pace instead of five. I was running with my neighbor Christina, who is a new runner, but tough as nails. She did the whole run with me and kept me going during the faster parts. She even challenged me as we approached the end to pick it up to the corner. Bitch! I keep reminding myself she’s young enough to be my daughter. That helps.

run 3The picture above is from a couple weeks ago. Same crew though. Alan was with us but he had a steady pace 10 mile run on his schedule.

Here’s my post-run selfie. Mostly because I like taking pictures of our wind-kitties.

Run2

So I ran four times, 19 miles total. I’m still not happy with my total weekly mileage, but I’ll be working on that this week. I started off this week with a three mile run, and I managed eight 1/4 mile intervals, so I’m pretty happy with that.

The countdown to the SLO Marathon is on! Two months from today! Yikes, better get going. I have a 16 miles run on the schedule for the weekend, which is good, but I think the key is to get in my mid-week mileage.

By the way, the price will be going up on February 28, so if you’re planning to join me in San Luis Obispo on April 23 now is the time to register! You can save an extra $10 with my code WOODAMB. Do it!

slo

Take the Leap Challenge

At least my yoga is going well. I have managed to practice a little yoga every day since February 2. I haven’t made it to as many classes as I’d like, but I’ll do a few sun salutations to warm up, some hip opening and hamstring stretching poses to cool down, and take the time daily for a pose-of-the-day.

We working on a warrior series this week. Here are my first three days:

Week 3Warrior I

Humble WarriorHumble Warrior

Warrior 2

Warrior II

I’m so happy with this Take the Leap Challenge with prAna and Sweat Pink. The support of the other participants is amazing, and I love working with prAna. Not only do they make amazing clothing, but they care about creating a lifestyle of sustainability, kindness, and focus. My goal, once the challenge is over, is to continue on with my practice, maybe not daily, but several times a week. Yoga is good for my soul.

Random Stuff: Movies & #Vegan Food

Alan and I went to see McFarland, USA on Saturday. In a nutshell, we loved it! As a cross country coach I appreciated everything about the story of how running (and a good coach) helped to change the lives of the children of migrant workers in Central California in 1987. It was based on a true story, so even though it seemed a little formulaic, I didn’t care. I believe in the power of running and high school sports to help develop successful and confident adults.

We headed to lunch at Whole Foods on Sunday. We had their vegan Artisanal Cheese platter again. It was so good! And we shared the Taro Burger. Sadly, they no longer have the Jackfruit Crab Cakes on the menu {sad face}, but we did enjoy our meal.

lunchI also cooked up a great Tofu Scramble this week. In fact I’m still enjoying the leftovers!

Tofu ScrambleHave you seen McFarland, USA? What did you think? How was your training week? Any events, races, or great meals? Share!