Hal Higdon's Run Fast

I checked out "Run Fast: How to Train for a 5-K or 10-K Race" by Hal Higdon from the library yesterday.

Higdon identifies the following exercises for improving your speed:

Repeats - Higdon defines a repeat workout as one in which you run very fast, usually over a very short distance, and take a relatively long period of time to recover before repeating that distance again.

He refers to Yakimov's Table of Rest Intervals for determining how long to rest during the various forms of speed training:


Interval Training - According to Higdon, the difference between running repeats and doing interval training is that in interval training you control the rest interval between the fast runs as well as the speed and distance you are running. The most common interval distances are between 200 and 800 meters.

Fartlek - You pick some landmark such as a tree or bush and sprint to it, then jog until you've recovered.

Up-Tempo Running - The purpose of this type of running is to increase your anaerobic threshold. Aerobic is when sufficient oxygen is delivered by the cardiovascular system to maintain a steady state of energy production through the breakdown of glycogen whereas anaerobic is when the exercise is so intense that the cardiovascular system cannot provide sufficient oxygen for efficient energy production. Lactic acid begins to accumulate in the muscles and bloodstream. For up-tempo running, you start with a warm-up (20% of the total run time), run hard for (70% of the time), and then cool down (10% of the time).

Throughout the book, Higdon also discusses using maximum heart rate (MHR) and VO₂ max to identify workout intensity. VO₂ max is the maximum capacity of an individual's body to transport and utilize oxygen during incremental exercise.

Since I don't currently own a heart rate monitor, I will not concern myself with MHR percentages right now.

The Green Girl Did Not Meet Jillian Michaels

The Green Girl did not meet Jillian Michaels last night at the The Women's Conference Night at The Village.

The Women's Conference is a forum that was originally established for women small business owners. The 2 day event is hosted by California First Lady Maria Shriver and is being held at the Long Beach Convention Center.

The theme for this year's conference is "How to Become an Architect of Change." The Convention Center was filled with booths offering information on their products and services. Almost every table was handing out free goodies.

Jillian quoted Laurel Thatcher Ulrich and said, “Well-behaved women seldom make history.” She encouraged us break all the rules and live by your own emotions as an architect of change.

I was hoping to get my 30 Day Shred dvd autographed but was told I had to purchase a copy of her latest book so I bought myself a copy and got in line.

The lines for autographs weaved through one side of the convention center. Jillian's fans couldn't help but be envious of Paula Deen's line because it moved so quickly. Jillian's line moved really slowly because instead of just signing and moving on, she took the time to chat and take pictures with each fan. A few people left to get in line for Paula Deen's autograph and when they came back, we were still standing in the same place.

At one point, the volunteers informed us Jillian had another commitment and she would have to leave at 8:15. All we could do was nervously look at our watches and hope the line would move quickly enough for us to get our turn with Jillian. And the more people that got discouraged and left, the closer we got to the front of the line.

When there were able 7 people in front of me, we were told they were going to have to cut the line off 3 people in front of me. I couldn't believe I was that close to meeting Jillian.

Feeling discouraged, I just stood there. The last girl who was going to meet Jillian turned around and asked me if I wanted her to take my book and get it signed. I am not sure why she picked me - there were 3 people in front of me? I was so excited. I gave her my book and she handed me her camera and asked me to take a picture of her with Jillian.

When it was her turn, she went up there and Jillian started talking to her. I snapped as many pictures as I could. Jillian asked her what name to put on my book and she turned around and asked me what my name was.

I don't know why she decided to help me out like that but I am so grateful to this girl for being so thoughtful and taking my book up to Jillian for me.

The Green Girl Met Danny Dreyer

The Green Girl trains year-round with the Sole Runners running group. Coach Steve Mackel and Coach Gary , are both ChiRunning Certified Instructors.

As I mentioned in a previous blog entry, I became interested in ChiRunning before I came a running Green Girl but it wasn't until I attended a private 2 hour ChiRunning Workshop with Coach Steve that it finally 'clicked' for me.

You can imagine my excitement when Coach Steve announced Danny Dreyer was going to come speak to the Sole Runners.

I bought my ChiRunning book with me so I could get it autographed by Danny. The funny thing was that I had forgotten how many sticky notes and tabs I had stuck on my ChiRunning book and how many excerpts I'd highlighted back when I was starting out on the Cool Running Couch-to-5k running plan. I'm one of those Green Girls who researches things extensively before I even try it.



Both Danny and Coach Steve were so impressed by my book that Coach Steve ran to his car to get a camera to take a picture of us. Danny flipped through the book while we waited for Coach Steve to get back. He looked at the pages I'd tabbed and the passages I'd highlighted. Danny even wrote, "Good job with the book," when he autographed it.

The cool thing about Danny coming to speak to our running group was that he didn't teach us ChiRunning since our coaches already use the technique. Instead, he shared his philosophies about running with us.

Danny talked about concepts from the ChiRunning book like body sensing. Coach Steve posted a video clip of Danny speaking about body sensing and self mastery.

I was especially excited when Danny shared some new ideas with us that were not covered in the book.

One thing Danny said that really resonated with me was that "you shouldn't have to work so hard when you run." He said you should just lean forward and let that imaginary string to your heart pull you and imagine the Earth is a giant treadmill. Danny said you shouldn't push off the ground - just lean forward and lift your feet. I love this concept and I'm going to try to always remember this when I'm out running.

The Green Girl Will Conquer the Bridge

I can't think of a better way to spend Labor Day!

The California Dreamin' Green Girl

The Green Girl did cross the finish line of the San Francisco Half Marathon and she completed the California Dreamin' Racing Series! Whoo hoo!

Friday before the race, I got my arch taped up with Phiten Titanium discs and tape at the Phiten store in Torrance. I'm a true believer in the power of Phiten's titanium. I have a Phiten necklace and an anklet, too. For the race, I gave my foot extra arch support with regular sports tape.

I flew up to San Jose Saturday morning. My sister, Patti, picked me up at the airport and we drove up to San Francisco.

We met up with some fellow California Dreamin' Sparkers at the Ferry Marketplace. We were all anxious to check out the The Ferry Plaza Farmers Market. We walked around and looked at all the fresh produce. We even got to do a berry tasting. For lunch, my sister and I shared a mediocre muffaletta and some French macaroons.

After we finished eating, we headed over to the Expo. At the Expo, I ran into Penny. My favorite part of the expo was the foam roller section where I got to roll to my heart's (and IT band's) delight.

For dinner, I met up with some former Team In Training teammates and friends at Capps Corner for some Italian food. During dinner, one of my friends mentioned he had gone to this ice cream place, Humphrey Slocombe, that served really unusual flavors like Olive Oil, Salt and Pepper, and Thai Chili Lime. As soon as dinner was over, my sister and I headed over there to try these unique flavors out for ourselves. I sampled the Hibiscus Beet and the Peanut Butter Curry. My sister, the alcoholic, ordered the Secret Breakfast which is a mix of cornflakes and bourbon. I ended up getting the Peanut Butter Curry.

I was exhausted by the time we got back to our Hotel Vitale. My sister picked out the accommodations and she could not have done a better job - we were literally across the street from the Starting Line. The shuttle that would take me to the Starting Line for the Second Half was also right in front of our hotel. It could not have been more perfect. It was comforting to go to sleep knowing I wouldn't have to be rushed in the morning because I was already right there.

In the morning, I met up with the California Dreamin' Sparkers before they started the First Half Marathon and then I hopped on the shuttle to the Starting Line for the Second Half. The morning was chilly so I was glad I had my bright yellow 'throw-away' sweatshirt to keep my warm.

The race start was uneventful - I wasn't even sure when we started but the crowd started moving so I followed them. I started off a little faster that I would have liked to but it felt good to be running. My arch felt good so I was happy.

The first half of the Second Half was mostly uphill so I ran up the hills and alternated between running and walking on the flat parts. I was determined to stick to my plan of running uphill, walking downhill, and just listening to my body. Along the way, I heard someone call out my name and it was L.A. Runner! I was so excited to finally meet him in person.

I made really good timing on the uphill portion. I couldn't believe it when I passed the 3:00 pace group and then the 2:45 pace group!

The second half was almost all downhill so I walked a lot. I tried jogging down a slight incline and my arch got a little sore so I immediately stopped. Besides, I had made such good timing in the first half so I knew I was in good shape. Both the 3:00 and 2:45 pace groups flew by me on one of the downhills.

Around mile 12, it really began to sink in that I was going to cross the Finish Line and complete the California Dreamin' Series. I suddenly became really emotional. I was amazed by the amount of progress I was able to make in just seven weeks. I thought about all my family and friends who helped me raise $3,065.00 for Angelman Syndrome research. I thought about my niece and how I was looking forward to finishing the race, getting my medal, getting my California Dreamin' Jacket and medal, and then heading back to San Jose to spend time with her.