Author: Jenna

This week we take a look at virtual races. Their popularity has skyrocketed since real races started shutting down and many race companies have offered new virtual races or switched regular races to virtual. I had done virtual races before 2020 so it’s not new to me. I know many people miss the race atmosphere but I kind of enjoy virtual races. I think I am truly a lone wolf runner. 

Pros

What are the pros of doing a virtual race? Well, right now it’s pretty much the only way to do it but when we aren’t in a pandemic why would anyone choose to do a virtual race?? These are what I consider to be pros. Others may disagree. First, you don’t have to get up at 4 am or some other ridiculously early hour because you have to drive an hour to be somewhere super early. You can basically roll out of bed and go if you choose. 

You get to choose your route. You can pick a road, trail, or combo. You can find the flattest route with the fewest stops. You can set yourself up to run a very fast race. Or you can challenge yourself to do the hilliest race you can imagine. Your route is only limited by your imagination. And maybe some fences. Don’t go on private property to complete your run. That could be bad. 

Fun swag arrives in the mail. Who doesn’t like getting fun packages in the mail? Most of the time the mail is boring and full of junk. It’s exciting when a race pack arrives. Then you get to pick if you open it now and look at everything or wait until the actual race day and open it after you run. I had been keeping them in the packages for a while but I’ve switched to taking it out of the package but leaving the wrapping on. It stores a bit easier without the mailing bag. 

You don’t have to dodge and weave around people that want to walk the entire course but start in the first corral/wave. One of my biggest pet peeves is people placing themselves in the wrong corral. I don’t have a problem if you want to walk but please put yourself in the back. I always enter my most recent times for corral assignments or place myself towards the middle back. I know where I belong and some races I feel I could have done better had I not had to fight through groups of walkers at the start. So, virtual races mean I don’t have to deal with that! It’s so great to be the only one in the corral. 

Cons

The biggest con is you don’t get the race day adrenaline and crowd pump to really go. It really does help to have people around to cheer you on or to pick off as you run the course. When you do a virtual race you can’t pick a runner ahead of you and attempt to overtake them. It doesn’t work the same way to pick a cactus up ahead to try and beat. Turns out they don’t run. And the lizards are just too fast. I can’t keep up with them.

Another con is if there isn’t a set date. This used to not bother me and I’d just pick a date on my current training plan that worked with the miles of the virtual race. Now that I haven’t been doing a set plan, I don’t know when to run these races. The ones I actually do first are the ones that say, run on October 4th. Ok, I can do that. October 4th is now my 10k or 5k race. When it’s just run anytime I feel like I never get it on the calendar. Or I think I will do this on October 24th but then the 24th rolls around and I’m tired. Or whatever. I don’t do the race. Then I have like 2 or 3 of those kinds of races and I say fuck it and do all of them in one day. So now I am trying to only sign up for those that have a set date or can coincide with one that has a set date. For example, I did a 10k on Sunday and it was for a race that was the same date so I made it all the 10ks I had to do (so one 10k to cover 3 different virtual races hah!)

One last con is you may not feel like you earned the swag or medal or PR. It definitely can feel like you just ran a training run. That you don’t deserve the medal or you didn’t really set the PR because it’s not “official”. I get it but remember, you still put in the work. You may have even put in more work than you have for a previous in-person race (I know I have). Just try to ignore those feelings that it’s not real so to speak. 

Let’s take a quick ad break.

Welcome back!

How to plan and run your best 

So, how do you go about planning and running your best race for a virtual race? 

First, plan and train for it like a real race. If there’s no date, pick one enough weeks out that you can be prepared for it. I can’t tell you how many weeks because it will vary depending on if you’ve been running already or just starting. If it has a set date, count the weeks until the race and pick a plan that works. If the race is say 10 weeks out and you only have a 12-week training plan, start in the appropriate week or make other adjustments as needed. 

Or build your own plan with at least one day of speed work and one long run each week. 

Second, start planning your route. How easy or hard do you want to make it? Do you want to do it on the trails? Do you want to do loops or an out and back? With loops, you can set up an aid station at home or your car but out and back you’ll need to carry everything you need or want with you. 

Lastly, I think it’s good to actually think about it as a real race. Start mentally prepping yourself like you would a race. Try to make it seem exciting. Plan ahead. What are you going to eat that morning? Do you have a specific pre-race meal? Have that the morning of your race. Do you have certain shoes and clothes you prefer for race day? Plan to wear those. Do your pre-race evening ritual, eat your pasta, visualize the route. Imagine what a PR would look like.

Basically, try to psych yourself up. Maybe get some nerves going so you can channel it into excitement. 

Or maybe you just want the swag. That’s totally ok too! I have totally done that. The Scooby-Doo 10k was only because I wanted all the Scooby swag. I may have also really wanted the Wonder Woman jacket. If you only want to have some fun and get cool swag then go out and have fun! You can plan a run route and maybe end at your favorite coffee or donut shop. You can get a friend to join you or take your four-legged buddy out too. I’ll be taking my 6-year-old nephew out for his Scooby 5k. Or however far we get. 

It’s really all about having fun whether you are running it as a race or running it as a fun run. Hell, you can even walk it or hike it if you’d rather. It’s your race. Do it your way.

And that’s the bottom line. 

We will slowly be getting back to real racing but I think virtual races will remain more popular for a while with regular races being very limited. Trail races are limiting to about 10 people per wave now. With cooler weather and not having to close roads, trail races can have more wave starts than road races. I saw one trail race that was having 2 or 3 days of wave starts. You can’t do that with street closures for a road race. 

And the party atmosphere of races is out for now. You show up, run, and get your swag after and then leave. Part of the fun, or so I hear, is hanging out with other runners before and after the race. The new way doesn’t really differ much for me. I always show up, use the bathroom, wait in my car, run, grab my medal, and go home. See? Total lone wolf runner. 

Find me online at runsonespresso.com, runs_on_espresso on instgram or email me at jenna@runsonespresso.com

Coffee corner

Not much going on here

No netflix binges this week

Sports – dbacks done. Hockey done. Glad Tampa beat Dallas in SCF

Books – Started The boys graphic novels (amazon series)

Started Salem’s Lot Spooky October books

Until next time, may your runs be as strong as your coffee.

Hey everyone! Welcome to Runs on Espresso with me, Jenna a mid-pack runner. Runs on Espresso is a podcast all about running. I’m not a professional but have been running since 2012 so I think I’ve picked up a few things. I’m also still learning and trying to be better. I hope you will join me on my journey!

This week we take a look at training plans. If you’re new to running you might be asking why do I need a training plan? I know I used to ask that. I would think, can’t I just run for 30 minutes a few times a week and then run for an hour one day? You can. And it’s perfectly fine if you want to do that. But some of us are a little OCD and need a guide to get better. Like me. I’ve used many different training plans over the years and even designed my own. I like having a road map.

Imagine taking a road trip without a map! It’s like that.

There are so many options out there for training plans. So many. And then if you get the general idea you can design your own. When you have a moment just google 10k or half marathon training plan. I bet you’ll get thousands of results.

So how do you pick a plan?

I don’t know, close your eyes and point?

Sometimes it feels like that is the way to go but I promise your perfect or almost perfect plan is out there. It’s all about knowing what you need or want in a plan.

Let’s take a quick break from my sponsor before we dig into it.

And welcome back! Settle in because this next part has a lot of info.

First and foremost is to figure out what distance you want to run. I know, it seems simple but it isn’t always that easy, even more so with many races being canceled or pushed until next year. If you don’t know what distance you want to do there’s really no point in finding a training plan.

How many miles are you currently running or walking? How many can you realistically do each week? Some training plans will start off with low mileage and build up slowly over 12-20 weeks. Others will start off with a long run of 8 miles. 

A few things to consider when picking a distance. How many weeks do you have before the race? You can train for a 5k in a lot less time than a marathon. How much time do you have each day and or week? Again, a 5k will take maybe an hour on long run day while a half or full marathon can take 2-4 plus hours.

Are you able to run the entire time? There are plans out there for running and plans for a run/walk method. And I think if you look hard enough you can find plans for walking a marathon. Think about your fitness level and what your goals are as far as running and walking. And remember, there is no shame in taking walk breaks. I still take walk breaks as needed! 

How many days can you workout? Or rather how many days do you want to workout? You can find plans with 3 days of running or 7 days of running. Honestly, this is all on you. I know I can run 5-6 days a week but prefer 5 with other workouts added in. Some bodies can’t handle more than 4. Know your body and limitations and choose an appropriate plan. I know I can do well with an active rest day (bike, lifting, or hiking) but others need a complete rest day with no planned workout. 

Another thing to consider is how many days do you want to run? How many days do you want to cross train? A lot of plans are four days of running, two cross training and one rest day. But I’ve seen plans with only 3 days running all the way up to seven days.

Beginner plans don’t always include speedwork. If this is your first time training for anything you probably don’t need speedwork. But if you’ve done a couple and are looking to improve your time definitely find a plan that incorporates speed work. Most plans will have one day of speed work, usually intervals. Sometimes plans will add in a second day with tempo runs. I highly recommend previewing an entire plan (if you can) before deciding on it. You don’t want to get four or five weeks in and then suddenly have a temp run thrown at you if you don’t want that kind of work.

Plan intensity will vary. Usually the longer the plan the slower the build up. For me I always look for a plan that keeps weekday runs to 5 miles or less. I have a hard time fitting in longer runs during the week. Most plans will slowly build your long runs. Some plans will do a build up over a few weeks and then a drop while others will go every other week. Make sure you look at the long runs and weekday miles to make sure it works for you.

The most common type of plan is a PDF you find online. You can print it off and go. You follow the plan and adjust as needed. It doesn’t change. You know what you will be doing for the next 12-20 weeks or so. In the past few years, adaptive training plans are becoming much more popular. Garmin has a 5k, 10k, or half adaptive. I talked about the Garmin Coaching in an earlier podcast because I was using it at the time. Basically, you pick your distance and answer a few questions and the computer creates a training plan for you. You only see a week at a time because it adjusts your future workouts based on your past workouts. It’s a really cool idea and I’m currently trying out a different app. 

I can’t decide if I like it or not. I love the adaptability of it. It’s almost like having a real coach except you can’t spitball problems and concerns with the program. I am a planner by nature and it’s hard only seeing a week at a time. Some allow you to look ahead but the workouts may change as more data is added.

As I mentioned, I’ve tested out the Garmin Coaching. I didn’t complete the plan but I would use it again. My biggest issue is you can’t put a race date in that is before a set amount of weeks out. Right now, I need a shorter time period but I’ve been running consistently for a while so I don’t need to start at week one. 

So right now I am testing out the Run with Hal app. It’s similar to Garmin coaching with adapting as you go but it let me put in a race date 8 weeks out. It gave me a disclaimer and I had to say I have been running. I am also testing the paid erosion out of Run with Hal. The free version is great (I used it before) but the paid allows you to add other metrics to get a better algorithm. You can also put in other races and blackout dates. It’s hooked up to my Garmin so I don’t even have to do anything except go in and rate my run.

There are so many plans out there. Pretty much all you need to do is google 5k training plan and about a million will pop up (24.8 million apparently). Some I have used and would recommend come from Hal Higdon, Jenny Hadfield, Women’s Running or Runner’s World magazine are all great and have many options for all levels. I think Runner’s World now charges for some plans. Other plans that I haven’t used personally but are recommended come from Jeff Galloway (he is the run/walk king), Nike Run Club, and Strava. 

I say pull up a bunch of plans and compare. Which ones look good? Which ones best fit your training level, goals, and schedule? Which one can I easily adjust if something comes up?

Life happens so you are going to end up adjusting the plan. You may miss a day. You may need to swap days. It’s ok. I’ve missed days. I move runs around all the time. So if you miss a day, figure out can I make this up tomorrow or is it better just to keep going with the plan? You can miss a day or two. The problems start to arise when you start getting further and further behind. So what happens when you are out for a week? Do you pick up where you left off or start where you should be? Or do you kind of do a mashup and make your own week to get back on track?

I’ve done all of these before. It’s really hard to tell you what to do in that situation because it really does depend. It’s one of those where you have to look at your fitness level, why you missed the time, and if it’s doable to jump right back in. If you just didn’t have time to run? You can probably jump right in. If you were sick or injured? You may want to ease back in. 

So, after all of that what is the bottom line? Picking a training plan and working through it is extremely personal. But my biggest advice is to pull up a bunch of plans (how many is up to you) and go through each one. Does it fit your life and fitness level? Set it aside. If it doesn’t toss it. Then look at the actual plan. Does it fit how many days you want to run? Does it give you the plan in minutes or miles? I prefer miles so any plan that’s like Long Run 1.5 hours is out for me. I’ve tried it. I don’t like it. Keep looking and thinking about your preferences as you narrow it down until you have your winner!

One more call for injury stories! I want to know how you’ve handled injuries. I know many runners struggle when injured and it’s a big topic. Email me at jenna@runsonespresso.com and let me know your story.

And now, coffee corner. I’ve been watching The Staircase on Netflix. I’ve been following this case for a while and decided it was time to watch. I have a lot of thoughts and feelings on this case. I don’t know if he did it but I never felt the state offered evidence beyond a reasonable doubt. It seems a lot of people judged him based on his personality and sexuality. As far as the documentary itself, it’s not my favorite. It’s kind of slow moving and they draw a lot of stuff out. The case is definitely interesting and it unfolds nicely in the documentary. I would have just preferred a faster pace to the episodes. Have you watched? What do you think? What’s your favorite documentary?

And, don’t forget to register and attend the Online Nourished Festival this week, starting Thursday the 24th and ending Saturday. I’ll have a virtual booth there and there’s going to be so many gluten-free and allergy friendly businesses! Head to online dot nourished festival dot com to register and I will “see” you there!

Not attending the Nourished Festival? You can still find me on instagram at runs_on_espresso! I hope to see you around!

FYI – The podcast will be dark the week of Thanksgiving (11/23), and Christmas (12/21). I decided to give you all a break from my ramblings!

Until next week, may your runs be as strong as your coffee.

Hey everyone! Welcome to Runs on Espresso with me, Jenna a mid-pack runner. Runs on Espresso is a podcast all about running. I’m not a professional but have been running since 2012 so I think I’ve picked up a few things. I’m also still learning and trying to be better. I hope you will join me on my journey!

This week’s podcast we take a step back. I’ve been doing this running thing for a while but I wish I had some better guidance and advice back in 2004ish when I first started. At the time I didn’t know anyone that ran. I didn’t know there were magazines and resources you could consult. I thought you just grabbed your music and hit the pavement. I bought my running shoes at Kohls (probably Nikes for about $30 on sale). I think I would have enjoyed running more and adapted better if I had help. A guru so to speak.

I may not know everything but I think I know enough to help a newbie get started. Or someone that’s been out for years and wants to start running again. I know my podcasts are a little out of order but I go where the ideas take me. If you aren’t a beginner, you can still listen and maybe send me your tips and advice for beginners to share on a future episode! 

So maybe you see someone out running every day in your neighborhood and you think, “I could do that”. Since about March when Arizona shutdown and gyms closed due to covid I’ve seen many more people out walking, biking, and running. There’s never a bad time to pick up a healthy habit!

Maybe you see your friends posting about that race they did over the weekend and it looks like fun. For me, I love races. They are a great thing to work towards, they can be challenging, and the swag is always what gets me! I kick myself when I see someone post a cool shirt or medal from a race that I missed. Races can be a great motivator for new runners.

And if I can run, pretty much anyone can run.

Growing up, I had exercise-induced asthma and it was not well controlled. I could barely do a lap around the track. I remember elementary school I would have to go to the office and take asthma medication. First, it was a gross liquid and then a pill. It didn’t seem to help much. I loved playing basketball but couldn’t deal with all the running. I remember around 5th grade we had to run a mile in gym class. I could never run the mile. I always had to take walk breaks. I’d be in the last group to finish, with maybe 2-3 other kids that couldn’t or didn’t want to run. 

No one ever taught me HOW to run or deal with my asthma. Doctors always gave a drug with only the basic instructions to take 15 minutes before exercise. Gym teachers didn’t care how we finished the mile as long as we did it. They’d encourage us to run but no one ever said, you need to run slower. Or you need to do a more structured run/walk.

When I started running on my own, I would run until it was too hard to breathe and then walk. I didn’t track my outdoor runs back in the early days but I would go for about 30 minutes based on songs (so about 10 songs or so). Based on my current pace, I probably ran about 2-2.5 miles depending how I felt and the time of year. It was so much harder for me to run outdoors in Wisconsin winters. I knew it was my asthma but didn’t know how to help myself. When I joined a gym I was able to run much easier on a treadmill than outside. It helped that the treadmill would hold a steady pace and I could increase and decrease as needed. I easily did 3-5 mile runs at the gym. 

One thing I learned from running on the treadmill and applied during the times I ran outside was increasing and decreasing pace as needed. The treadmill time was an eye-opener on how to be better outside. It was still harder but I didn’t know that was to be expected. Hint, it’s harder to run outside. Well, at least to start. 

I learned to run the hard way. On my own, testing different ways. Not realizing there were resources out there. But you don’t have to do it that way. You have lots of information available at your fingertips. 

I am all for sharing my love and knowledge of running. I hope that my joy is infectious and others turn to run and love it. I want others to reap the health and fitness that comes from running. To clear your brain and stress less. If I’m not the runner for you there are many other podcasts and blogs out there. You can pick up Runner’s World, Women’s Running, Trail Runner, and a plethora of over magazines and books. You can follow professional and every other level of runners on social media. There are almost too many options now. 

But just how does one get into running?

Let’s take a quick sponsor break before we get into the nitty-gritty details.

Welcome back! Let’s get running!

As with any other workout programs, here is the basic disclosure: always consult your doctor before starting a workout program. As I said in episode 5, I’m not a doctor. I have no medical training. I want you to be a happy, healthy runner so please make sure you are healthy and cleared before you start!

Have you tried running in the past and given up because it seemed too hard? You went all out and didn’t enjoy yourself? Don’t beat yourself up, it happens to a lot of people. When I started, I often went too hard when I first started. Shit, I sometimes start out too fast still! 

My biggest tip for new runners is to go slow. I cannot emphasize this enough. Most people start out too fast, too hard, or try to do too much. Almost every new runner says the same thing, “I can’t go longer than a few minutes before I’m out of breath.” Running is like anything else, you gotta start slow. You wouldn’t pick up a paintbrush and expect to paint the Mona Lisa so why do we think we can go out and run 3 miles? You don’t learn something new in a day. This applies to running too. If you start struggling to breathe? Go slower. You should be able to talk (or sing) while you run. If you can’t, go slower. What if the pace feels good at first? Go slower. You may think it’s good for the first few minutes but what about when you get to 30 minutes? You could be gasping for air. So, go slower.

There’s no shame in going slow. You are out there, doing your thing. You are taking a step towards a healthier, happier you and that’s what matters. Not the time on your watch.

My second tip is to take breaks. Too many people think they need to go out and run 30 minutes straight. Nope. Walk breaks can be beneficial, especially when starting out. There are even training plans for run/walk for distances up to marathons! Walk breaks allow your breathing to slow down and gives your legs a little bit of a break from the hard work.

No one started out running marathons. We all started out slow and built up. I’ve done a few races without training but that’s after years of pretty consistent running. My body was already used to running. Most people cannot just go out and run a 5k without building up to it. 

When I started running in college there weren’t really apps. There was a Couch to 5K plan online but you had to print it off and time yourself, no prompting. It was hard to remember how long I was supposed to run and walk for. I usually tried to use cues, a block, or a song length. Luckily, nowadays, there are a million apps and coaching programs available. The apps and programs are great and I guarantee you can find one that works for you. If you already have a Garmin or other fitness or smart watch you may even have built-in coaching or workouts. The options are endless, so don’t get analysis paralysis and just pick one and stick to it. Otherwise, apps like Nike Run Club, Map My Fitness, or Strava can be helpful for timing and tracking your run.

If you are unfamiliar with Couch to 5K you will do a run/walk a few times a week and slowly decrease the walk portion. Don’t be afraid to repeat days if you aren’t comfortable moving on yet. I know plenty of runners that have repeated days or weeks because they felt they needed to. 

A lot of the programs also have a 30-minute 5k as the end goal but don’t feel pressured to go fast. The closest I’ve gotten to a 30 minute 5k is 32 minutes. And that’s with years of running. You don’t have to be fast. If you finish in 40 minutes or an hour, what is important that you finished! 

We can’t all be a hare. Some of us need to be the tortoise.

I am a strong believer in setting goals. They can help keep you motivated. To keep your eye on the prize. Goal setting should also start small. If you’ve never run before maybe your goal is to run around the block. If you are doing a couch 2 5k your goal is to tun a 5k in however many weeks your program is. 

So, grab a pen and paper and write down your current goal. 

Instead of wishing you were out in the race, why not start training for one? Start dreaming about which race you will do. Make sure to give yourself plenty of training time. Remember it can take anywhere from 12-20 weeks to train for a race depending on your current running level and the distance you want to accomplish. A lot of runners tend to do a 5k then 10k then half and then maybe a marathon.

Don’t feel you have to follow that trajectory. Many runners find a distance they like and stick with it. I haven’t done a marathon yet but I’ve trained for them. They take a lot of time and energy. I much prefer the training for a half or shorter. No matter what distance you choose, you’re a runner!

Many people start running for weight loss or maintenance. It is a great exercise for that but please remember you still need to fuel your body especially if you are starting a new workout program. I’m not a nutritionist or dietician. I’ve found what works for me over years of trial and error and learning about food, nutrition, and proper fueling. Without it, your running will suffer so please remember you need fuel. It’s an overused comparison but you wouldn’t drive your car on fumes without some dire consequences so don’t do it for your body.

For me, I’ve found I can do shorter runs (3-4 miles) fasted. I usually get up, sip about 8 ounces of water, and head out. I also sip water while running and then come home and eat breakfast. When I am going out for longer I eat some carbs before, oatmeal, bagels or waffles with peanut butter. Then when I get back I have another small meal, usually egg and cheese on a bagel. Sometimes I have chocolate milk, as it’s a great post-run beverage for carbs and protein.

I also make sure to stay hydrated during the day, another very important thing. Your body needs water. 

There is so much more to nutrition and timing your foods with your workouts that it could be an entire podcast in itself. I will probably work on that for a future episode. For now, just make sure you are getting enough water and healthy foods, including carbs.

And lastly, I recommend finding a community. Runners can be amazing, supportive people. I’ve met some great friends through running, some I am friends with in real life and others are online friends. I’ve got IRL runner friends all over the world. People travel for races and you meet people through other people. Online running friends can be an endless resource of support and help. My non-running family and friends are supportive but they don’t get my drive to run. They will cheer me on at a race but look at me funny when I go to bed at 8:30 because I have to get up at 4 am to go to a race. Or they don’t get why I want to run a race while on vacation.

Running communities are a great resource. Almost any question you have, I can guarantee someone else has had the same question or issue. They can provide advice and support. They share their experiences and mistakes. They can help you avoid the pitfalls they went through. 

So find your people. It will make your running more enjoyable.

Do you have a dream race you want to do? I’d love to hear what it is! Find me on Instagram at runs_on_espresso or drop me an email at jenna@runsonespresso.com

And now… coffee corner!

Next week starting on the 24th I will be participating in the Online Nourished Festival. I don’t think I’ve mentioned it on the podcast yet but I have celiac disease and have to maintain a strict gluten-free diet. I could probably do an entire episode on celiac disease, being gluten-free, and running. If you are gluten-free or have another of the top 8 allergens the Online Nourished Festival is for you! Plus, it’s free. 

I got the list of current brands and classes. Oh. Em. Gee. There are so many brands participating! I was worried it wouldn’t be a lot since this is new for everyone, usually, these are in big conference or event centers. Plus there are lots of bloggers and influencers like me participating. I haven’t even really looked at what brands will be there or the classes yet. I opened the lists but they were a bit overwhelming! I definitely need to set aside some time to go over everything. 

You can discover new products (always a fav for me), get coupons, enter giveaways, and shop! It should be fun for everyone and I highly encouraged you to check it out. It will run from September 24th to the 26th. For more info head over to online.nourishedfestival.com. Maybe I will see you there!

Lastly, I’m still looking for injury topics and stories. Be sure to email me yours at jenna@runsonespresso.com to be included anonymously.

Until next time, may your runs be as strong as your coffee.