My worst nightmare as a spin instructor happened this morning. The microphone would not work. Let’s be honest, it was pre 6 a.m. and my brain really can’t be expected to function that early and figure out technology so it probably wasn’t broken but my brain was broken.
My voice is gone but at least I made them sweat and hopefully their quads will be sore for the next few days.
This morning I was reading Runner’s World (heaven forbid I read about something other than running or the ingredients list for recipes I find on Pinterest). I came across an article that I knew I needed to talk about for my own selfish reasons because it is something I do not do but SHOULD do.
For some strange reason I really love the marathon distance. I love the training, the pace, pushing myself for hours and most of all wearing headbands with 26.2 on them that make it look that I have no hair.
After I have my baby I will be coming back to racing stronger and faster than ever right….okay, it is going to take a lot of work but I can’t wait to take that challenge on. I am expecting PRs while pushing a baby stroller.
After a few months of recovery the first thing I will be doing is training for and racing shorter distances. I am going to hold myself back from signing up for every marathon imaginable and really work at getting a speedy 5k, 10k and eventually half-marathon.
But WHY?
“Training for short races speeds up your cadence and increases the power of your push-off, making you more efficient and ultimately faster when you move back to longer distances.” (Source: Runner’s World, April 2012).
The mental benefits of doing short distances also make those 20 minutes of wanting to die completely worth it, “If you’re too ingrained in longer distances you get scared and think that is as fast as you can go.”
All the pros take time each year to run and race under-distances!
From Runner’s World:
1. DOUBLE DOWN—> Target a distance two or three stops below your usual race length.
2. MAKE IT CENTRAL—> You won’t get the physiological jolt you’re seeking by jumping into a 5k in the middle of your marathon buildup while continuing your regular 26.2 training. Set aside at least a month to focus specifically on the shorter distance, running at least one workout a week geared toward the faster pace. That will allow enough time for neuromuscular adaptations to make the quicker, more powerful stride automatic.
3. REPEAT OFTEN—> You don’t need more than a week between mile or 5k races, so try 2 or 3 times to notch a personal best while continuing your speed workouts between races.
4. EVALUATE YOUR STRENGTHS—–> you don’t have to resume regular training if your newfound speed indicates untapped potential. Who knows…maybe I will love the shorter distances and do well with them?!?!
Even though shorter distances scare me to death because for those few miles you are going ALL OUT and getting to the point of puking, I know that it will make me the marathoner that I want to be in the future.
Just for fun and because I have to include one picture of delicious food in every post:
Sunday morning waffles with cinnamon and vanilla extract mixed in. Plus, the mandatory mountain of cottage cheese. Syrup added after eating the mountain, syrup and cottage cheese must never combine.
—————————————————-
Fellow Utahns, let’s get faster together by racing in 5ks!!! There is an awesome 5k going on May 26th, 2012 @ 9 a.m. The race will be at the Community Action Services Food Bank (815 S. Freedom Blvd. Provo, Ut 84601). You can read all about the Pepsi Refresh Community Action 5k HERE. Billy and I will be running this!
Giveaway:
2 Race Entries and 2 $10 gift cards to the University Mall. 2 winners each get the race entry and the gift card!
To ENTER: (You must be a Utah resident)
1. Leave me a comment telling me that you want to run this 5K
For Extra Entries (optional):
2. Like University Mall on Facebook HERE. (separate comment)
3. Like Community Action Provo on Facebook HERE (separate comment).
—————————————————
You can still comment if you aren’t entering the giveaway:)
Do shorter distances scare you?!?! What running distance scares you the most?
How often do you get on Pinterest? What category do you mainly look at while on Pinterest?
Do you teach group exercise classes? Have you ever? Do you ever want to in the future?
103 comments
susette
I so need this because I am trying to race a least once a month for my 2012 goal and I haven’t found a race yet for May. Plus I live close by. I could totally go:)
Leyna
I think it would be awesome to teach a group exercise class, but I don’t really know what I would teach. I have a BS in community health education, so I know all the ins and outs of goal setting and programmatic planning and helping people lead healthier lifestyles, but I’ve never really done any personal training or group ex classes. I lack all the certifications for that stuff. If I were to teach a class, it would probably be a spin or weight lifting class. I lack the coordination for a step or zumba class! Maybe once I reach my fitness/weight loss goals I’ll look into doing that.
Erika
Addicted to pinterest. I look at the kid boards often because I need as much inspiration I can find about teaching/entertaining a toddler!
Good luck with the shorter distances! I think focusing on those shorter distances are also a great way to break up the routine and will prove to be a great return on those marathon distances.
Jessica Washburn
Glad to hear you say that. I just signed up for shorter distance races, gotta get my speed up before I do another half. :) You’ll be up to speed in no time Janae, so glad you’re preggers. BTW, my comments haven’t been getting to you so I changed the info to my family blog address, hope it works this time. :) xo, Jess
runningtobeskinny.com
Paulette
I like 5Ks least because I prefer longer and slower to pushing pace a lot. I should really do more of them! Oh, and the waffles look amazing.
Barb
Shorter distances are scary but exciting! Every time I do a shorter race I think “why don’t I do more of these, they are so much FUN!” Plus it is nice to change things up and challenge your mind and body in a different way…. Can’t wait to hear how you will take on training for 5Ks and 10Ks.
Sierra
I ran my first 5K the other weekend. I was super scared. I liked it more than I thought, but it was hard to gauge pace. Downhill start and uphill finish…the horror. I ran a couple more miles after, and I ended up being pretty sore. It’s amazing that this short distance does it, but I guess I pushed myself.
I have my group exercise certification, but have yet to teach a class on my own. Hopefully soon…
Annette@EnjoyYourHealthyLife
PERFECT timing!! We’re moving to SLC, and I have been wanting to race a 5K (AND meet you of course)!!!
Waffles look yummy!
Meghan Rene
I’ve considered teaching kickboxing. Yet – I travel for work so I doubt I would get hired due to my inconsistency on when I can work!
I love short distances – but I am training for my first half – so that may change! I think you have an awesome goal of training for fast short distance races – GL!
Kristen @ notsodomesticated
I think the marathon scares me the most haha. After doing my first half-marathon, I felt like superwoman and thought “I can do a full marathon!” But since training for my second half, I’ve been thinking “Am I crazy??” I feel like a half-marathon is plenty for me right now! ;)
Bekah
I really want to teach spin! I’ve been looking into certification, but it’s going to have to be some time down the road.
I didn’t know you were a marathoner! Have you done Boston before? Any tips?
Shorter distances do scare me. Anything below 13.1 I tend to think I won’t be good at. But I have been wanting to try during the late spring/summer, so I’m interested to follow your progress!
Sara
Do shorter distances scare you?!?! What running distance scares you the most? An ultra scares me the most…but I will do one in the future!
How often do you get on Pinterest? What category do you mainly look at while on Pinterest? I go on once a week or so and always look at the recipes and then ask my husband to make me the things I see :)
Do you teach group exercise classes? Have you ever? Do you ever want to in the future? I have been teaching Group Power (Body Pump) for about 5 years and Group Step for 2 years at my local Gold’s Gym and I LOVE it! It’s such a great feeling helping other push themselves and become healthier.
Christy
Anything past 15 miles scares me. Up to a half there are plenty of shorter distance races. Not so much between a half and full. I don’t teach fitness classes because one I don’t think I can muster that much energy to encOurage others on let alone myself. Two no idea what I’d teach.
P.S. tried your beloved cottage cheese. I didn’t hate it, but I didn’t love it either. Kinda reminded me of cheese curds which I like. I will try again in the future.
Katie @ msfitrunner
5k’s probably scare me the most, but halfs are pretty scary too because it is a long enough distance to be hard but short enough that I should push it pretty fast. 5k’s though, for just the reason you said – you are giving it EVERYTHING you have for 3.1 miles – it is so hard! and it’s so fast. but the thrill of it is so fun and they are so easy to do and do often because there is really no recovery period. I am so stuck in the marathon training now, but am kind of looking forward to working on my shorter distance speed over the summer when I’m taking a little break from longer distance training. Great info – thanks for sharing!!
Have a relaxing night;-)
Brooke @ sweats & sweets
I’m on Pinterest at least 5 times everyday, only looking for food recipes and work outs. I love 5Ks! The distance that scares me is the half-marathon and full marathon. BUT! I’m racing my first half this fall and I will tackle it like a beast.
Jenn @ RunItMyWay
Um, yes. Shorter distances definitely scare me! I’m not sure which is scarier – 1 mile (painful!) or 5k (less painful than 1 mile but longer time of it). I like half marathon distance best!
I don’t teach an exercise class, but I coach a new runner clinic :o) our next clinics are starting up in 2 weeks and I’m SO excited!!
Jessica
I want to run this 5k!
Jessica
I liked Univ. Mall on FB
Jessica
I liked Community Action Provo on FB
Amy
the shortest distance ive raced is a half marathon which i thought was pretty fun. its still a challenging distance but not as much time/effort as a marathon. id love to do some fun runs though and shorter races comin up. like you said-after baby!! :)
Luv2Run
hahaha janae your baby is going to have so much fun! i would have loved to sit in a stroller while someone pushed me while running very fast…i still would actually hahaha lol :D
Kelli
I used to teach group cycling and I miss it :( The first year I taught, we taught in a closet (literally) with no mics. We screamed our heads off, it was dark, and I am pretty confident our room looked like a torture chamber :)
It all paid off in the end…our boss built us a beautiful space WITH mics…no more screaming :)
Nicholas
The thought of running long or short distances doesn’t sway me one way or the other actually. Running a full marathon kinda does though. I’ve only ran one half marathon so far and at the end my little legs were spent. :\ But, I suppose that’s why they call it conditioning and training. It’s only a matter of time I suppose.
I just joined Pinterest yesterday! However, I’m convinced I’m one of the only 3 or 4 men on the entire site… But it’s neat. I’ve been browsing the fitness/food and technology boards so far.
Thanks for the great read :)
Diana
I so want to do 5ks but wouldn’t even begin to know how to pace myself! The shortest race I’ve done (since high school XC, that is, when I had no fear of puking) was the Run for Haiti 4 miler in Central Park right after the earthquakes devastated Haiti – there was an AMAZING turn out (10,000 runners!!!!) which was so incredibly inspiring but also meant that you really couldn’t do anything more than jog!
Billy
Hey Diana! Here’s a great tool that will help you figure out your pace for different distances: http://mcmillanrunning.com/index.php/site/calculator
Just enter in a recent race time and it will spit out comparable times in different distances. Hope it helps!
Diana
Thanks Billy! I just checked it out and that site is amazing – information overload in the best way!!
Jules
Definately intimidated by shorter distances! I can power through a 5k and still survive but 10k’s do me in. Ugh! Once we hit half marathon distance I am in heaven and running on cruise control.
Ali @SeeAliEatSeeAliRun
True story-I hate shorter distances. Give me halfs or full any day! But I’ve been thinking a lot of my comeback lately and my recovery from hip surgery and have decided to focus on shorter races for awhile until I get my bearings. Similar to what you said about post-pregnancy. I think it’s very realistic and still provides a good goal to work towards!
Lizzy
Oh my gosh this runners world article must have reached into the depths of my brain! I’ve been blogging about running shorter distances and being speedier&shorter during workouts, because I know that ultimately it will make me better at the marathon. I’ve only been doing speed work since I’ve returned from my ankle injury, but I already feel faster :)
YAY for this article, and I can’t wait to read about you taking on the speed too…I know you will be super fast!
loveee u girlie! hope your week is off to a great start!
xoxo!
Heather @ Anchors Aweigh Training
I’ve been teaching group exercise classes for 3.5 years… I LOVE IT!!! I teach step aerobics, heavy weightlifting, endurance weightlifting, ballet, Pilates, and yoga. I’m not a big spin person, so I’ve never gotten my cert for it… I’m also a CPT from NASM and NESTA and a Level 1 Trainer for CrossFit.
Every “race season” I start training at my 5K and work up to my half marathon… cross train over the winter, and then start back up at my 5K and the cycle starts over! It’s a “reset” button for running– it’s awesome!
hillary
I want to run the 5K!
andrea
Shorter and faster races make me nervous, but I know they need to be done. I will be adding more of them coming up.
I am a group fitness instructor and love it. I teach almost every type of class. Love spinning, my plyometric drill class, and enjoy rocking out a good body sculpt class, then I finish my week with a challenging but relaxing at times pilates class.
Kayla Moothart
Shorter distances did scare me! I ran a 4 mile race in November and the advice given to me was to leave NOTHING in my tank (which is what I always do as a long distance runner)… it was good advice… I followed it, crossed the finish line totally white faced, but I won first in my age division! It was a ton of fun. Now I am signed up for a 10k next month (among my other trainings).
http://livingrunningeating.blogspot.com/2011/11/turkey-trot-review.html
Joelle
Girl, your posts make me soooo hungry!!! oh and I’ve been waiting for my Runner’s World magazine to come in the mail… I skip to the mailbox everyday and come back sad and empty handed. When did you get your issue?
Laura
I’m not a fan of shorter distances…in fact my line to my friends is “I am an endurance athlete not a 5K’er”…however, this article makes total sense- I think I will try to get some shorter races in to see what type of pace I can do. If I want a PR speed workout’s make sense!
PS the waffle pic makes me crave waffles NOW! I could eat breakfast every meal of the day! :)
Jessie
I would like to run this race!!!
Ida
My boyfriend is a 5k runner, and he has made me really respect the 5k. It’s hard! After a 5k, 1/2 marathon pace feels so easy.
I always wanted to run longer b/c 20-25min didnt seem like ‘enough’ of a workout. But my bf usually runs the course as a warm up and then again as a cool down, so he still gets in lots of miles.
Janae
WOW, that is awesome that he does the warm-up and cool down on the course. Tell your bf he is incredible! What is his PR?
Ida
The last 5k we did he ran a 17:45! I think his PR is just under 17? Guys are so fast…
Janae
Wow he is so fast! That is incredible!!!
XLMIC
10K is the one that freaks me. Not sure why. Must be that in between “killing yourself from the git-go” of a 5K and “slowly expending every ounce of energy in your entire being” of the half or full marathon.
Please do not beat yourself up if it takes you a while to get back into the swing of things. You may find yourself so in love with your babe and with being a mom that you want to just run for the joy of it.
Janae
I think you are right:) I am seriously counting down the days to meet my little one and to spend all day together!
You explained the 10k perfectly!
Emma
Loved the workout ideas! I’m training for my first half marathon currently. I teach yoga at my college’s gym, and I love it so much!
Amylee
5k makes me want to ralph!
I want to win this race entry!
Jessie
The MARATHON scares the mess out of me!! I really want to do one (will do one) but and so afraid of getting hurt bc of the high mileage!!
Ive never led a group excercise class, but would LOVE to some day! I think this will be a goal of mine in the future!
I’m obsessed with pinterest! I’ll have to follow you. I mostly look at food, and photography :) and golden doodles!
Amylee
I like University mall on Facebook.
Amylee
I like Community Action Provo on Facebook.
Tara
I teach group fitness and COMPLETELY understand how horrifying it is to have the mic go out on you! It just simply is not as intense when you can’t scream super duper loud! I would say the marathon distance scares me the most…that is a long time to run!
Gabby
Pinterest is just so addicting. My favorites things to look at are…fitness stuff and cats.
Megan D
Heck yes I would love to do that race. Last year all I did was 5k’s because it was injury after injury, but I have grow to love that distance. It is hard though because I feel like I just START to get into a groove when I hit 3 miles and then BAM the race is over. lol. But it would be good for me to work on my 5k time for sure. I would love to have my PR start with the #1. But I would say the marathon distance (or anything longer for that matter) is what scares me the most.
I am not on FB so no extra entries.
Ummmm if you looked at my Pinterest page it would be CLEAR that food (specifically treats) are what I like most. I have one board named ‘food’, one for ‘dinner’ one for ‘health food’ and one labeled ‘I want to go to there’ fo treats and it has way more pins than any other board. As it should be ;)
I would LOVE to teach a group class one day. Let me rephrase that: I WILL teach a group class some day ;)
Liz @ Tip Top Shape
I am obsessed with Pinterest!! I mainly use it for food and pop culture. I am totally that person who has a board for each of her favorite tv shows. Not gonna lie, my Gilmore Girls ones is pretty spectacular! lol
Rachelle
I live in UT and I hate 5ks but I do realize how important they are to training and really want to win this and run with you and the billster. Woo hoo!
Rachelle
I liked Community Action Provo on fb! What a cool cause.
Rachelle
I liked University mall on fb! Woo hoo!!!
Kay
Go go go! I’m totally imagining you crossing the finish line with a jogging stroller whizzing by!
Lmom
Thanks to your food pics I had my first grilled cheese with strawberry jam on it for lunch. It was not part of my diet plan, but so worth it. Being an OFG ….5 k is a long distance to me. Thanks for sharing your playlist. I needed new music ideas for my LONG 3 mile runs. :)
Pam
I’d love to do this race! I haven’t chosen my May 5K yet; it would be awesome to win!
April
I was reading your blog while in line at Cafe Rio and I literally almost walked out bc that picture of your waffle made me crave it so bad! But then I realized I don’t have a waffle maker :( so cruel janae ;)
Janae
Well now you made me want cafe rio hahaha! Enjoy every bite and buy a waffle maker!
Lindsay
I would love to run this! I have slowly been getting back into running since having my baby. This would be my first race post babe!
Lindsay
I liked University Mall on FB.
Lindsay
I liked Community Action Provo on FB.
Allison
Hi Janae! We want to see you guys. I’m certain you’re busier than ever, but let’s try to get together soon!
Allison
Oh yeah, I forgot to say to sign me up for the 5k!
Jordan foster
I want to run this 5k! :)
JoJo
I wish I could run this 5 k but it’s too far from Long Beach, CA! I would otherwise!!
But that’s a great plan, I think a lot of people are more scared of long distance! I was when I ran my first (and only so far..) marathon, loved it though. I felt so strong for finishing, but I guess you could achieve that through shorter runs too as long as you are giving everything you have! :)
susette
I like the University Mall on facebook. And guess what? I like the mall in real life too:)
susette
I like the Community Food Services on facebook.
Coco
I’ve never actually run any race before- but I’m running the Warrior Dash in June! it’s 3.1 miles with 10 obstacles along the way- and I can’t wait! The marathon distance scares the crap out of me- but maybe someday?! I go on Pintrest at least once a day- mostly looking at the fitness category- I’m obsessed. I teach yoga and a fitness/yoga blended class. :)
Kristen
Sign me up for the 5K!!
Sabrina @ Radioactive Runner
Great post.. this made me want to go register for a 5km race. I love racing 5km.. i love that feeling of really pushing myself (don’t we all?! lol)
Melissa @ Get Fit and Sweat Trying
Thanks so much for this post! I just finished my 1st half since kids…6 years ago…and I just want to get faster! I know I’ll need to run out of my comfort zone, and I need a plan, man!
PS…make sure you get a GOOD jogger…don’t go cheap like I did and have the front wheel go berzerk every time you go over a bump! (Baby Trend Brand is a NO!)
Gen
That’s really great info!! :D Thanks for sharing! Hope you have an awesome day, Janae!
emma
i’m so excited to sign up to a race after my baby too!!
kari @ Running Ricig
I hate short distance races mostly because I hate running to the point that I feel like I’m going to vomit. That being said, I’m apparently pretty good at short distances, so maybe I should run more.
Caitlin
Love this post! I ran the 5k and 10k and college and have focused on marathons since. We will be living in the south this summer and with the heat I wanted to focus on shorter distances to get myself ready for a winter marathon!
Becky C.
I love how much faster I’ve gotten in the 5k over the last two years. I also love that my PR is a minute faster than my older sister’s PR.
I have thought that I might like to teach classes, but it makes me nervous. I do love helping others obtain their fitness goals. I think our Y is going to offer teacher certification soon, so I might just swallow my fear and go for it.
natalie @ southern fit foodie
I do teach group exercise classes! I teach zumba, hip hop, SHRED, cardio dance, and abs. In college, I also taught boot camp, spring training, and body toning.
Nicole
I like 5k’s. They are over quick. I haven’t quite mastered the 10k. I seem to go out to fast and then bonk.
Pinterest I look at recipes, food and then beauty. Don’t forget tastespotting.com for food!
I don’t teach anything. And I haven’t even been to a class in forever. I did ask my trainer for “homework” this week though.
The Kidless Kronicles
Jessie
I really want to run that race, times ten.
sara
I would love to run this! I do not have facebook so I can’t get extra entries :(
Julia @ Pain, Pride, Perseverance
oh man! the 5k distance DEFINITELY scares me…but i have finally just started realizing that I CAN push myself for 20 minutes…knowing that it is then over after that…haha! even though the speediness of a 5k scares me…it has been FAR too long since i have ran a 5k and would love a free entry. and to see you!?!??!?
Carissa Pugmire
I want to run the 5k!!!! :)
hmm well since I feel like I am starting all over in the running world I would say any race scares me. But that just makes me want to do them more!
I am on pinterest too much and usually looking at home decor or fitness. I LOVE LOVE to decorate.
I have always wanted to teach group fitness classes and have a goal of getting certified in 2013.
Thanks for the entry opportunity Janae!
Jake
here’s a new one down in your neck of the woods – Mr. HRG might be interested in this: http://www.mapmyrun.com/routes/view/78444806 Straight shot down University, can’t beat that course! Andrea and I will be coming down for this one. I may not race (depends on Boston recovery) but I’ll definitely be down for the post-race fro-yo eating challenges :-)
Renae Tucker
I love running 5K’s and would love to be a part of this one!
Renae Tucker
I liked University Mall on Facebook for an extra entry!
Janae
HEY RENAE!! You won the giveaway for the race! Could you email me:
Name:
Age:
Address:
Phone Number:
Sex:
Shirt size:
Renae Tucker
I am so excited! I just sent you an email back with my info, let me know if you did not get it :)
Renae Tucker
I liked Community Action Provo on FB
Ang
I love that you post your playlists for your spin classes but can you also add what you have your class do to each song? I would LOVE to try one of your classes from home:)!!!
Janae
I totally will great idea!
RunningISMyDiet
I like all distances really. I remember being a new runner and hearing some “seasoned” runners talk about how they were going to hit 12 more miles after a 5k we were at. I thought, “what CRAZY people”….and now I would be doing the same thing!! :) Marathon and ultra scares me– but not for long!!
I go on Pinterest every day or every other. I look at just about everything– food, exercise, home decor, future (not-yet-concieved) baby…..
I am absolutely dying to teach a class. Did you get certified to teach Spin?
Jerilee @ Mom's Gone Running
Sure, I love a good race! I want to win :).
I am definitely scared of 5k races. I like the 10k alright, but 5k is just daunting to me. However, I would have to say I am more scared of the 100 mile ultra ;). Weird, I know.
I get on Pinterest every couple of days I’d say. Mostly I look at running stuff and recipes.
I think it would be really fun to be a spin instructor, but I don’t think I could ever do it.
Jerilee @ Mom's Gone Running
I like University Mall on FB
Jerilee @ Mom's Gone Running
Liked Community Action Provo on FB!
Malia Siufanua
I would love to race in this 5k. I take my kids there all the time to donate. It’s a great place that serves our community!
Malia Siufanua
I liked Community Action on FB. Thank you!
Malia Siufanua
I liked University Mall on FB. :)
Arrienne
Hey Janae! I loved that article too:) my current training program actually follows that exact theory and I love it. There is the 5k, 10k, half and full marathon periods to the training and it focuses a lot on speed work. It is called the 100 Day Marathon plan. I bought the ebook and I’ve seen big improvements in my running. Every workout is layed out so it’s way nice. I’ll let you know if it improves my marathon time.
I would love to teach body attack at golds gym. I live that class!!
Whitney
I would love to run this race!!! I love 5ks they are awesome:)
Camille
I want to win the 5k race!!!! That would be so fun!
Vicky
I like your list. In there, some songs do not have on my now music list. I will consider to supplement them. Glad to hear your sharing! I like…
Abby Parker
I admire your passion for marathon running as the training and pushing yourself for hours aren’t easy. Since you’ll do some training for racing shorter distances, I suggest you get a good pair of running shoes that will help you avoid unwanted foot pain and injuries. I usually pick footwear that provides substantial midsole foot cushioning and arch support that improve athletic performance. This way you’ll get your full potential and keep your focus on the finish line.