Saturday, October 13, 2012

Ragnar Swagnar Giveaway!!!

Yay!! It's my turn to "run" for the virtual Ragnar Relay! If you want to know what this is all about you can check out this post here that I put up earlier this week to introduce this super fun online event.  Welcome to new readers of my blog! Thanks for stopping by and I hope you will keep coming back. I am just your average mom of 12, training hard to qualify for the 2016 Olympic Marathon Trials. :)

As runner #4 in this virtual relay, I am excited to share a post with you on the importance of tracking your training and the importance of paying attention to things like your mileage, time, distance, pace, etc.


AND, to go with my post, Ragnar has provided some awesome SWAG for your to win! At the bottom of this post you can enter to win a Suunto watch valued at $180!! Please feel free to pass on the link to this post and share the Ragnar Swagnar love with others. :)

Ragnar relays are the perfect (and FUN) running event for runners of all abilities. Beginner runners and competitive runners all participate in Ragnar relays, and for all types of runners it is beneficial in many ways to track you training.

I always recommend that runners keep a running log or journal. Your running log can be a spreadsheet, one of many online sites such as DailyMile or MapMyRun, or even a good old fashioned note book and pen. Whatever method you use to track your running, here are some tips on how and what to keep track of, and how that will benefit your running.

Runners want to run. And to be able to run, you have to stay healthy and free from injury. One of the best ways to help yourself stay healthy and free from injury is to train smart. If you keep track of your daily and weekly running mileage you can be sure that you follow some of the basic rules that will help keep you free from injury.

The ten percent rule is an easy one to remember and to follow. In general, you don't want to build your weekly mileage more than 10% from week to week. So if you run 20 miles in a week, you should not run more than 22 miles the next week. Another general rule is that your long run should not be more than 40-50% tops of your weekly mileage. So if you want to run a 10 mile long run on a weekend, you should be running at least 20-25 weekly miles before tackling that distance. Slowly and carefully building your mileage allows your body to adjust and adapt.

Keeping track of your paces during your running can also be a big benefit to your training. Knowing your pace can help you train at proper speeds and intensities. Your long runs, tempo runs, speed work, recovery runs, and easy runs should all be done at appropriate paces to maximize each run. By tracking your paces you can ensure that your training is being done at proper speeds (fast when it should be and slow when it should be), you can set realistic race goals, you can see the progress that you are making, and you can make the most of each run.

Along with tracking your daily and weekly mileage and the paces of your runs, a running log can help you to keep track of the number of miles you have on your running shoes, and can provide a valuable tool for looking back over your training to see what has led to success and what has not worked as well. It is a great place to jot down how you felt after your runs, what routes you ran,  what fuel you tried, and other variables. And maybe best of all, you end up with a record of your running that shows how much progress you have made. Whenever you need some motivation and confidence, looking back over training logs and seeing all of the workouts you have accomplished can be a great mental boost.

One of the best tools out there to help you easily keep track of your running miles and running paces to record in your running log is a good running watch.  And here is your chance to win a $180 running watch from Suunto!

The Suunto M5!!!

The giveaway will run from Oct. 14-15 and then I will choose a very lucky winner using Rafflecopter. The giveaway requires that you leave your name, shipping address, and email address, that you like Ragnar Relay Series on Facebook, that you tweet using the #swagnar hashtag and @Ragnarrelay, and that you leave a comment below. Rafflecopter makes it easy to do these things. :) The question I would love you to answer in your comment is which kind of run is your favorite? Long run? Track work? Tempo run? Recovery run? Let me know! Thanks for participating and good luck!

a Rafflecopter giveaway

113 comments:

christa said...

I like long runs with a friend, and started to love track work outs this summer with a friend. Since I have nothing that I am currently training for, 5 miles is my new fave.

Kelly said...

Love tempo runs...when I am finished! Really like long runs because of the challenge of the distance.

fancy nancy said...

First I love your description of yourself....just your mom of 12 training to qualify for the Olympics!! I love long runs but I'm also a big fan of speed work!

Allison said...

If I'm running with a friend I love long runs. 8-10 miles is my favorite. If I'm running alone I like tempo runs, you can finish faster!

Jayme said...

I love long runs on the weekends, preferably in the Fall when the leaves are changing.

Amy Lauren said...

I love long weekend runs with friends, we run at a conversational pace and usually hit breakfast afterward so it's a lot of fun and socialization :).

Leah K said...

My favorite is the recovery run because to me it's like a reward for the long run I just kicked butt at!

MG said...

I like long runs because I can get into a nice running zone and listen to a whole bunch of tunes.

erindegroff said...

I enjoy tempo runs. I try to run them at a comfortably hard pace. Afterwards, I always feel the satisfaction of job well done!

Lori said...

Long runs all the way!

Marisa @ The Pace of my Life said...

I like Temp runs, they make me feel as though I have really pushed myself.

Kara L. said...

I'm new to running, so any run is my favorite!

Murph said...
This comment has been removed by the author.
Murph said...

I'm a fan of Tempo runs. Recovery running is my least favorite. After a Ragnar Relay, I tend to hurt.

bambi said...

my favorite run is a recovery run!

Carrie said...

I love track workouts, fast and done. But the more I do long runs, they are slowly becoming my favorite. I'm a former track runner converting to distance runner.

Kristin said...

I like long runs because they're a challenge, a big goal, and when you're done, you feel GOOD...even if your legs are dead ;-)

Catherine Anne said...

I love a good 6-8 mi tempo run. It's just fast enough to really challenge myself, but does't leave me wiped out out the end. In fact, I usually feel awesome and confident after a good tempo! :)

A Mommy Running for Grace and Hope said...

I really enjoy long runs, they are definitely my favorite.

Julia said...

long runs...most definitely my favorite:):):)

Liz said...

I like track workouts. I like to see how much faster I can go each time.

Detroit Runner(Jeff) said...

I enjoy the long run the most!

happinessisstrength said...

I hate the first 3 miles of any run, but with that said I really need to work on my 5k time :) I love long runs!! the prep work the recovery the satisfaction! I always love those miles after the half way mark too!

Rene' said...

Long runs with my friends. we typically run long on Monday mornings and it is such a great time for us to catch up on the weekend.

Laura Yannuzzi said...

As a new runner, I love the long runs- each brings a new record of distance & sense of strength! Love your blog!!

Raina said...

My favorite run? That is SO hard!! I would have to say that the recovery run - post race- is sweet. But I LOVE a good interval workout.

Jlern1 said...

I like long runs with people I love....its fun to catch up on the week's events, and just talk about anything and everything.

Anne P said...

My favorite run is a trail run with friends.

Laura said...

My favorite run is Fridays with my friend--it's my long run and her easy run (since I am still a beginner), but it's not as scary running in the dark when you have a friend to run with!

Anonymous said...

Long runs in the fall with the sunlight just so...8-10 miles is my favorite at a nice, easy pace so I can enjoy the beautiful scenery here in central Virginia!

Nicole @nmh1970 said...

Long runs are definitely my favorite. I love taking the time to be with myself, or with a running friend, going at a manageable pace, and exploring new running routes.

Running In Boise said...

Any run and getting a PR is my favorite run. :-)

Tara said...

Track workouts, without a doubt!

runningbun.com said...

My favorite runs are when I run with friends! Good conversation helps the miles pass by with ease :)

Justine T said...

I love tempo runs. It keeps things interesting

Shay @ Whine Less, Breathe More said...

I love all runs, but most of mine are slow and relaxed.

Monique said...

I run early so its dark. I love seeing the sun rise and makes me feel like i've been running for much longer than i have been. My favorite run is always with my friend.

Janaenay said...

Although it can be daunting at the start, I enjoy trail runs not only because I get to soak in the beauty of nature but also the awesome hill workout that strengthens me as a runner.

Heidi Nicole said...

My favorite runs are the ones where I get to go out and explore new stuff. Whether I be aiming for fast or far, new scenery is always the best!

Rebecca said...

Easy runs or long runs with friends.

mountainkait.com said...

I love long hilly trail runs. My legs feel like jello after.

bobbi said...

I love long runs, but I always feel so ACCOMPLISHED after a tempo run. It's a toss up for me :)

robinbb said...

I love track workouts the best. They hurt so much but I can see progress because of these runs.

Melinda said...

My favorite run is a long run but close 2nd is track work outs .

Canuck Mom said...

With marathon training and in the past I truly have to say I love the long run. I can get out there and have 3 hours or more of soul cleansing.

Megan said...

I'm learning to love tempo runs -- only because I see they're actually doing work for me! It's exciting to see results!

Annalee said...

This watch looks cool! I've been looking at a fitbit, but now I may have to add this in to consideration....

Rachel Jones said...

My favorite run is definitely tempo. I love running the pace my body feels at the moment, speeding up when I can and slowing down when necessary. I always perform my best this way!

josephine said...

i love the long run ;)

Ryan Tegtmeier said...

Long easy runs along with Track workouts are my favorite runs. Just completed my first marathon and can't wait to start training for the next one.

cathy y said...

My favorite run is the long run. I'm a distance runner and like running longer miles especially in the forest with the trees and nature.

Daniel Ness said...

I like HIIT runs! :-)

eaweiss said...

I love some long steady run more than just about anything else!

Marian said...

Thanks for the great giveaways!!

Penny K said...

Running is my escape and my "me" time. I love that moment when it all comes together on a run and you can't help but remember that THIS is why you love to run!!

Badgergirl said...

I love long runs with friends. What's better than logging some miles while catching up with a good friend?

MommaBennett said...

Easy runs are my fave (mostly because I suck on long runs and I HATE hill runs!)

Frickin' Fabulous at 40 said...

I've learned to love the longer run, mostly because of the route I take brings me over the bridge that spans the bay and I get a great view of the Atlantic Ocean! The breeze on the bridge helps!

Anonymous said...

Awesome giveaway

Richelle R. said...

My favorite runs are long runs at this time of year. I love the cool, crisp air, and the crunch of the leaves under my feet.

Anonymous said...

The long run with my running partners! Great way to destress and start the weekend off right!

Scott and Alyssa Arbon said...

I absolutely love long runs. Once you get into your groove and lose yourself in the run...there's nothing better. I feel unstoppable!!

Tyson said...

My favorite type of run is a long run. I love when I can run forever and feel like I never want to stop!

JustBecky's said...

I live for the long runs :)

Elizabeth said...

longer runs with fast work on treadmill interspersed!

Tara said...

Easy run is my favorite! ;)

Anonymous said...

Managing your heart rate is important.

Kathy said...

Over the years, I have learned to love all types of runs! It used to be the long ones were my favorite, and the idea of going short and/or fast painful. Now I try to love each run for what it is - a way for me to get out, do something healthy, have some time to myself to think, etc. Great giveaway!

Angela W said...

Long runs are my favorite! Especially my runs with hills. When I get home I feel like I conquered the world:)

Tim said...

Everyday is a recovery day

Anonymous said...

Long runs are my favorite because they give me a chance to have a long, peaceful thinking day just to myself :)

Anonymous said...

Love how I feel after long runs!

Matt Bertrand said...

The Ragnar ADK was amazing!!

Lori said...

I like long runs with friends, watching the sun rise as we go. :)

AmyP said...

I just love being able to get out and run! Sometimes it's not easy with kids at home.

Aubrey Hansen said...

would love to win this!!!

Rowan said...

Long runs are absolutely my favorite. I love to find a good trail, get into a rhythm, and feel like I could just keep going forever.

If I can't get out to do a long run, I'd go with speed. Hills, on the other hand, are my nemesis!

Wendy Evans said...

I love that I can run again!! I love running with friends is the BEST!!

Taramomof4 said...

I love long easy runs!

Tina Hermsen said...

I like to run 4-7 miles at a time and change them up, hill, tempo, intervals. I think that is why of love doing Ragnar relays, it kind of that same mentality of different options with each run, with a little extra excitement.

There Once Was A Bee said...

It depends on the day. I love to run with a chatty friend. However I like to train and to be told what to run.

Bryan Voracek said...

My favorite runs are middle distance 4-6 miles with a little bit of fartlek thrown in for good measure. If I'm looking for a shorter, I enjoy trail running.

Katie said...

Love a long run after a long week at work!

thesarclassticchef said...

I joined a beginning women's only running group back in July. It has been one of the greatest things ever! I've learned to pace myself and run without headphones;) I've learned to explore new venues with new friends. I've been able to network with a Ton of new people! I've improved on my time and distance and most importantly my confidence and self esteem as a runner! My favorite runs are all runs! Every mile counts! I'm a data cruncher!

maleboxmike said...

Back to back races!

Anne said...

I love a good long run! Looking forward to getting back into a training routine after I have my first baby this December!

Adam Ferrero said...

The great thing about running is anyone can do it without having to go out and buy expensive equipment - You just run. The bad thing is once you get into it, you realize you can benefit from expensive equipment. Here's for my entry!

Stephanie said...

I love a long, slow run in the evening with my husband. :)

Penny said...

I love the runs where you just go out and run, dont worry about time or pace. Just run for the pure enjoyment of it. I would say the easy pace runs for 10 miles.

Kathryn said...

I love trail running!

Lili said...

I just started track training runs two weeks ago, and I love them!

wenbear said...

I love those long runs where you feel like you can just keep going forever.

Karen said...

I love outdoor long runs when it is between 45 and 65 out. Plus add in a little fall leaves and life is great!

Russ B said...

Trails are where it's at!! Love to get lost out there.. Good to have some GPS to find my way back sometimes!!

famousjay said...

I love any run of any length, whether alone or with a partner or team. But my favorite running is pounding down a steep, technical Utah trail on a late summer evening. Effortless speed. It doesn't get any better!

Cindy said...

I love the long, early morning runs when it feels like it's only me and Mother Nature out there. Even though they may be at a slow pace I always feel a great sense of accomplishment after logging several miles under my feet!

Ashley said...

I love a long easy run. Helps clear my mind!

Anonymous said...

I just started running this past year, did my 2nd 5k yesterday with my goal a 1/2.

Andrew Marabella said...

I love to go running in new towns or states. Anytime you can go on an 'adventure' run or go somewhere new, it is always exciting and fun.

Rori said...

I am learning to love my speed workouts. I love feeling like I have pushed myself to my limit.

Adam said...

I've had great long runs. But I've also had those long runs that just wear me out...I've had times where I ran out of water and felt miserable the rest of the day.

Holly Sato said...

I like long runs because there is such a feeling of accomplishment when I'm done. I feel energized!

Melanie said...

Mud/obstacle runs are my favorite! Otherwise I'd have to opt for the long run since anything under 3 miles is really just a warm up.

soozayque said...

i like a slow easy run and I just see how far I can go....doesn't happen often cuz even with just one child, schedules don't typically remain open ended like that. Feels so good when it does. Those are the runs where I break some of my mental barriers.

Angela H. said...

It is hard say. I try to love the run I am with. But I especially love running with my dog. She is an awesome pacer. LOVE RUNNING WITH MY DOG!

Beth @ Miles and Trials said...

Right now I am loving the long runs. Just did 2 20 milers the past 2 weeks and they felt great!

Annie Crow said...

I have two: medium length "me" runs - long enough to lose myself in the run but short enough that I don't need to worry about recovery efforts. Sometimes I also make these tempo runs, just based on how I'm feeling that day. And then speed workouts (which have all been on the treadmill for me recently, since my nearest track isn't always open when the schedule says), because I love the feeling of working really hard and accomplishing something. And if I don't make my goals, figuring out why and working to improve on it.

paloot said...

My favorite run is the ones that I take just for the joy of running! The ones that I don't know if they will be short or long, I just go out and am thankful I am able to and blessed enough to be out there. Running is my therapy. So I guess you could say that my favorite run is my therapy runs!

Anonymous said...

I love easy runs where I go for several miles and don't have to worry about time. Just run.

Aimee said...

I like tempo runs. It gives me a measurable goal and I can always see myself getting better every week.

Anonymous said...

New to running so right now being able to run at a consistent for 3 miles is my favorite. Defiantly look forward to longer runs!

Kelly said...

I really enjoy long runs (9-10 milers) in the early morning. There's so much peace in watching the sunrise and seeing people begin their day. I like to explore new routes and feel like it gives me a chance to get to know my surroundings. I I especially love running while on vacations.

KMKrawczuk said...

Just started training for my first 5K, so any time I run, it's my favorite!