Chicago looks to be warm and Portland looks to be rainy.

Keep a positive mind and see yourself having a great race.  You are well trained and prepared…GO out, have fun, and kick some butt!

If you’ve already run a marathon and you’re hoping to improve your time, mile repeats are one of the best speed workouts you can do to run a faster marathon

You’ll want to start doing mile repeats once a week, about 8-10 weeks before your race day.

You can do these workouts on a track or measure out a mile distance at a park or on the road.

The first track workout will consist of just 2 one mile repeats. You want to run each repeat 10-15 seconds faster than your goal marathon pace.

Recover with an easy jog for a half-mile in between repeats. Make sure your breathing and heart rate have recovered before you start your next repeat.

Each week add another mile repeat and work your way up to 5-6 repeats total. The goal is to try and maintain the same pace for each repeat. So, don’t go all out on the first one and leave nothing in the tank for the other repeats. Keep your marathon goal pace on each repeat.

If you have any questions about this workout, leave a comment here and I will get back to you.

I will be writing a series of posts on marathon speed training and giving you a few examples of workouts to do if you are looking for a faster marathon finishing time.

My first marathon speed training workout relates to the long run.

I call this the Fast Finish Long Run.  If you’re running 14, 16, 18 or 20 miles, at the end of that you’re trying to run at your goal marathon pace for the last last 4 miles or 8 miles.

on a 14 or 16 mile run pick up your pace to goal marathon pace for the last 4 miles.

on an 18 or 20 miles run pick up your pace to goal marathon pace for the last 8 miles.

Workouts like this help train the body so your marathon pace becomes easier. You don’t want to go out during the marathon and run 30 seconds per mile faster than your goal pace in the beginning.  In fact, I’ve run my best times when I start out about 20seconds below goal pace and then I groove into my pace and finish with a kick.

give it a try and let me know what you think!

All of my running programs include 4 days of running and no more.  It’s not necessary.  True fitness is developed during rest days and in my experience and observations: runners run to much !

Two key workouts if you are interested in improving your half marathon time are Tempo Runs and 400m Track Intervals.

What is a Tempo Run?  This is a continuous run with a buildup in the middle to near 10-K race pace.  For example, a Tempo Run of 30 to 45 minutes would begin with 10-15 minutes easy running, build to 15-20 minutes near the middle, then 5-10 minutes easy toward the end. The pace buildup should be gradual (after warmup), not sudden, with peak tempo speed maintained for 15-20minutes of the workout before the 10 minute easy end.

A Tempo Run can be as hard or easy as you want to make it with total distance of the workout around 5-8 miles.  If you’re feeling good then push the tempo pace for 20 minutes, otherwise go for 15 minutes.

400m Track Intervals (one lap around the track)

If you want to run at a fast pace, you need to train at a fast pace. An interval workout usually consists of fast repeats separated by walking or easy jogging.

You want to build up the 400m intervals each week. Allow yourself at least 8 weeks of 400m interval training. Begin with 5 x 400 meters in the first week and add one more 400 every other week to reach 10 x 400 meters the week before your half marathon. Walk or jog between each repeat. The best place to run 400-meter repeats is on a track, although you can also use an accurately-measured road course. Run the 400s at about your pace for 5-K, or 10-K.

Good Luck and leave a comment if you have any questions.

I loved reading all the twitter and facebook posts.  It was motivating and made me a little envious I wasn’t there.  I did run Boston back in 2005 and absolutely loved the experience.  Also, crossed it off my list and always enjoy new races in new towns.

Anyhow, all the marathon talk today kinda had me thinking of deciding on my next marathon?  how about you?  are you inspired to run a marathon?

I do think its a great experience and recommend to anyone to give it a go.   Yes, it takes dedication and training, but the experience and finish stay with you forever and that makes it all worth it.

That being said, I want to remind you of the two marathon training programs I offer.  With both programs, you get email coaching from me which is the biggest bonus of either programs.  You get sick, travel, or injured and the training program needs to be adjusted and that’s why I’m here for ya.  I can get you through those tough weeks and help you get back on track or stay on track.

Program #1 : First Marathon Made Easy. 16 weeks to a marathon.

this is truly a great program for a first time or beginner marathon.  The program includes the training plan including coached training runs.  Just throw on the headphone and let us coach you through an interval training day.  My friend and coach, Yuri Elkaim, created this program with me 5 months ago and we have over 100 people following the plan.

in fact, here is a couple testimonies I’ve collected from my clients:

“Jill, I liked how the program consisted of 4 days of running.  This allowed me lots of recovery and avoid injury.  With the built in rest days, I was able to run quality miles on my running days.  This program also allowed me to balance work, family, and other obligations all while training for my first marathon.  I can’t believe it, but my dream of completing a marathon is only 6 weeks away.  TAHNK YOU!”

check out the program here:

The second program is the Break Your PR program.  This is also a 16 week program that includes just 4 days of running.  This program is only slightly different from the beginner in that there are more interval training days and an additional long run.  I’ve had beginners and advanced use this program and be very successful.  In fact, my client sent me an email just a few weeks ago after finishing the March 28th Oakland marathon:

“Jill–  wow!  I suprised myself.  This is my 3rd marathon and I had bought your program just to try a new training style (i like your “less is more” philosophy).  I didn’t have a goal to finish faster, I just wanted to feel good and avoid injury.  HOLY smoke… I was 14 minutes faster and I felt great.  I think a combo of your training style and fueling methods is what did it for me. Plus, you helped me get through those weeks I had a crazy travel schedule and missed many runs.  Anyway, just wanted to let you know my results and that I was so happy.  I”m already thinking of the next marathon.  I”m telling all my friends about your program. Thanks Coach.”

Check out Break Your PR here:

So, if you are considering and you want a coached program, one of these might be for you. If you have questions deciding which program fits you best, just send me an email and I’ll help ya out.  runwithjill@gmail.com

Lastly, I’m going to leave you with a Napolean Hill quote:

“Man, alone, has the power to transform his thoughts into physical reality; man, alone, can dream and make his dreams come true”

So many runners today lived their dream of running the Boston Marathon.  I encourage you to think about one of your biggest dreams and start taking steps to make the dream a reality.

To those of you running the race I want to tell you to go have FUN!  You are trained (hopefully), you are ready, you deserve this…..so go out and have FUN.

Most likely you trained hard and stressed yourself out just to get to this race.  NOW its your time to have fun and enjoy what you accomplished!

Go get ‘em!

I’ve been getting a lot of questions and emails asking how one can get faster.  I have a lot of ideas and some workouts I’ll share with you here, but please feel free to leave a suggestion if you have experienced a training workout that has worked for you.

Remember, we are all different and our bodies respond each differently.

The biggest and most important thing you can do to get faster is to train consistently.  Figure out how many days per week you can fit in your schedule and stick to it.  And, be realistic.  Only you know your time constraints, so do what you know you can and will accomplish each week.

My #1 suggestion if you are trying to get faster is to join a running group.  There will always be someone faster than you and if you challenge yourself to run with or near them, you will run harder and get more fit.  Its not always easy, but I find that I need to find others faster than me and run with them.

This is one reason why I created my Run with Jill Bootcamps.  Its a fun and supportive way for runners to get in shape and run better!

#2: get to the track at least once per week. This means doing real speed work.  For those training for distances of 5k and 10k, I recommend 400m repeats (1 lap).  For distances of half marathon and up, I recommend doing 800m repeats (2 laps).  If you are just starting out, begin with 4 sets total and add one repeat each week until eventually you work your way up to 10 total.

Be sure to warm up with a one mile jog before the track workout.  Each interval, 400m or 800m, is to be run at 80-85%.  So, you are not sprinting all out, but you are going faster than your jog pace…..  again, its about 80%. Run and time each set.  The key is to run each set close to the same time.  This also teaches you how to pace and know your upper limits. Again, the key is to run the last set within 3 seconds of your very first set.

Be sure to cool down with another 1 mile jog and easy stretching.  Track workouts should be performed once per week.

#3: The long run.  Spend one day per week doing a long, slow run.  Even those training for a 5k, I recommend one run per week of 4-5 miles.  Same is true for those in 10k training….run an  or 9 miler at least twice before race day.  For half marathon training, I suggest at least two (three is best) runs of 12-14 miles.  Endurance, Endurance, Endurance!

#4: Strength Train.  You’ve heard me say this plenty of times before and I’ll say it again, Get Stronger!  Even doing a simple set of pushups, tricep dips, lunges, squats, and planks will get you strong enough to be a powerful runner and fight fatigue during those last few miles of the race

#5: Be sure you are getting enough protein in your diet.  In my experience, most runners do not include enough protein in their diets.  Yes, you need the carbs for immediate energy and glucose, but protein is what rebuilds broken down muscle tissue, so get in the protein.  The best time to include protein is post run so you help repair the muscles.  Protein is a longer digestion process so be careful not to each too much before a run.

#6: My last recommendation for getting faster is to run Fartleks (speed play) once per week. I love these runs because I can be as creative as I want.  This type of run  combines continuous and interval training. Fartlek runs mean you at varying intensity levels over distances of  YOUR choice. For instance, you can run easy 2 minutes followed by 3 minutes hard followed by 1 minute easy….etc.  This type of training stresses both the aerobic and anaerobic energy pathways. Include both long and short bursts of speed within the same workout session to tap into and work your full range of energy systems.  The variety within the workout keeps you mentally engaged in what you’re doing, which will give you more confidence in racing situations as you’re more in tune with your body.

Lastly, just listen to your body and run accordingly. Over time, fitness and running-specific strength will improve.  Be patient and be happy with every step and progess you make.

If you have some workouts or strategies that helped you get faster, please leave a comment and share with us.  thanks!

I was super amazed and impressed!

One of the athletes I watched was Shalane Flanagan. If you don’t know, Shalane won a bronze medal in the 10k at the 2008 Olympics (She is only the second American woman to receive an Olympic medal in the 10k). She is an amazing and accomplished athlete. She races many distances, including the marathon.

You can learn more about her here: http://www.shalaneflanagan.com/

“Sometimes when you make choices they may not always be popular, but I’ve always felt that if I follow my guy and my instinct it will take me to great places.” –Shalane

She trains hard and trains a lot, which makes her hard to beat.  In fact, I’ve researched her quite a bit and have learned a lot about her training program.  Although I don’t care to follow what she does…….probably because I CAN”T I still like to learn from the best.

For any of us looking to better our running and fitness, we can emulate the key elements of training philosophies of the pro’s.  Here are three tips from Shalane’s coach, Jerry Schumacher

–> Practice running tired. What makes the marathon different from other races is that fatigue begins to set in long before you reach the finish line.  So it’s important to prepare for this challenge.  “there’s no way to truly duplicate the last five miles of a marathon in training,” says Schumacher–but you can come reasonably close.  Aside from the obvious measure of running 20-milers, you can also do some moderately long runs of 10 to 14 miles, faster than your marathon pace, as well as back-to-back long runs when you start Sundays 12-miler still a bit tired from Saturdays 12-miler, for example

–> Know your limit, but don’t test it. There’s no question that you have to run a lot of miles to prepare for a successful marathon.  But don’t make the mistake of trying to run as many miles as you can handle.  “When you do too much, that extra mileage starts to undo the benefits you got from the rest of your running”  Estimate the highest weekly mileage you think you can handle and run 10 percent less than that to stay fresh and feeling well.

–> Listen to your body.  Training plans are helpful tools to ensure your marathon training is properly focused and progressive, but don’t be a slave to your plan.  Schumacher allows the day-to-day needs of his runners to influence the direction of their training.  “A lot depends on how the athlete’s looking, how he’s responding to the workouts he’s already done.”  Listen to your body throughout the marathon training process and don’t be afraid to stray from your plan when necessary to stay healthy, address weaknesses and build confidence.

Let me start this by saying, we are not all the same. Each one of us and our body will respond differently to the same workout. I’m saying this because I want YOU to share in the comments section one or two of your favorite workouts that you believe help improve your endurance. This will allow us to witness the variety of workouts that give results and how what works for one might not work for another.

Please share your thoughts and workouts below in the comments section.

We are not all the same…

Wondering how to boost your endurance?

What works for one might not for another. I’ve been coaching and training long enough to know how true this statement is.

For example, I know of two other runners who run around the same pace as myself in the half marathon race. All three of us use a different method when it comes to training. This raises the point that we’re not all the same and we won’t all respond the same to a certain workout.

Sometimes, we need to take different paths to reach our goals. It can sound a little daunting, but this is why I encourage journaling your workouts. This has helped me discover when I’m over training and not doing enough speed work when my goal is to get faster.

Basically, this will encourage you to do what feels right. Get connected with your mind and your body! Your body will give you the best feedback you can ask for. Tune in and make every workout count!

That being said, I’ve spent the last couple of months training with a track coach. I’m giving it a try and trusting his philosophy for what will make me a faster runner. I’m doing workouts on the track that I haven’t done since high school.  I don’t like them, but I’m giving the workouts a chance to find out if indeed they will make me faster. Stay tuned……

Ok, your turn to share below.

Whats your secret to better running or improved fitness?

Most runners still believe that lactic acid is released during hard or unaccustomed exercise and that this is what limits running performance, as well as being the cause of stiffness. Neither is correct. But not even is the terminology of “lactic acid”.

Studies have shown that we’ve had it all wrong about lactic acid.  Most lactic acid is quickly removed after exercise, and it isn’t to blame for postrace soreness.  The soreness is a result of microtrauma (small tears) to the muscles.  And, turns out, it isn’t useless either; lactic acid contains an important fuel source for high-intensity running.

With the right training, you can delay the onset of lactic acid accumulation, and improve your body’s capacity to use it for fuel.

During light and moderate-intensity exercise, the blood concentration of lactate remains low. The body is able to absorb lactate faster than the muscle cells are producing it. However, as exercise intensity increases, there comes a point at which lactate removal fails to keep up with the rate of lactate production. This point is referred to as the lactate threshold and spells the beginning of the end of high intensity exercise.

Excessive blood lactate and hydrogen ion concentrations combine to interfere with efficient and proper muscle contraction, and as a result, power output drops, suffering increases and you are forced to slow down.

Fortunately, you can train your body to become better at buffering hydrogen ions so you can run harder and delay the time it takes for that burning to set in.  This is done by running beyond lactate threshold-the intensity at which lactic acid begins to accumulate in the blood.  This also trains the body to become better at using lactic acid as a fuel.

Interval sessions and track workouts train your body to more efficiently process lactic acid into a fuel, and at the same time, improve your capacity to buffer those hydrogen ions.  All of which will help you run faster, longer.

Lactic-acid threshold workouts

Most marathoners and especially those looking to improve their time, perform interval workouts once or twice per week.  The Yasso 800′s workout is an excellent session to improve your lactate threshold. Another common marathon speed workout are one mile repeats 15 seconds faster than goal pace.

While both of those are great workouts, I encourage you to try one of the following workouts every two or three weeks instead of an interval session.  Run the repeats at your 800-meter pace, or at about 90% of all out effort

1) 6 x 300m sprints, recover 2-minutes between each rep

2) 4  x400m sprints, recover 2-minutes between each rep

3) 8 x 200, recover 90 seconds between eaach

Again, if you increase your lactate threshold, you will be able to run faster and put the hurt on your former race time, friends and fellow competitors.  Good luck!