Latest / Hurdle with Emily Abbate / #HURDLEMOMENT: 5 Different Types of Runs to Add to Your Routine With Colleen Quigley

Transcript

#HURDLEMOMENT: 5 Different Types of Runs to Add to Your Routine With Colleen Quigley · Hurdle with Emily Abbate

• 0:14
  Speaker 1: Hey everyone, Emily a body here bringing you another installment
• 0:18
  Speaker 1: of Hurdle Moment from Hurdle Today, I am chatting with
• 0:22
  Speaker 1: the ever lovely Colleen quiggly known to so many as
• 0:27
  Speaker 1: her Instagram name Steeple Squiggs.
• 0:30
  Speaker 2: Colleen is a professional runner and Olympian.
• 0:33
  Speaker 1: And she has if you've been paying attention and a
• 0:36
  Speaker 1: hurdler for some time, been on the show before. To
• 0:39
  Speaker 1: check out her first episode all about her backstory.
• 0:43
  Speaker 2: Head on over to the show notes.
• 0:45
  Speaker 1: Today, we are talking about the different types of runs.
• 0:50
  Speaker 2: That's right, there's more than one way to run.
• 0:53
  Speaker 1: Whether you're a newbie or a veteran, you can benefit
• 0:56
  Speaker 1: from integrating these different types of runs into your routine.
• 1:00
  Speaker 1: We're talking base running, those regular miles, long running, recovery running,
• 1:07
  Speaker 1: tempo running, and interval running. Breaking down what is the
• 1:12
  Speaker 1: difference between all of those in an episode that I'm
• 1:15
  Speaker 1: not gonna lie has been a long time coming and
• 1:17
  Speaker 1: also highly requested. Today, I'm putting on my certified run
• 1:22
  Speaker 1: coach hat along with the help of Colleen to break
• 1:25
  Speaker 1: down all of the details. And regardless of your fitness goals,
• 1:30
  Speaker 1: all of these different types of runs can belong somewhere.
• 1:34
  Speaker 2: In your regular routine.
• 1:36
  Speaker 1: I love having this combo with Colleen because I think,
• 1:38
  Speaker 1: you know, she brings that veteran, super experienced perspective when
• 1:43
  Speaker 1: she talks about the workouts she's doing. I'm sitting here
• 1:46
  Speaker 1: like just in complete amazement. I kind of bring it
• 1:49
  Speaker 1: back down to the everyday runner, sometimes even the hobby jogger.
• 1:54
  Speaker 1: I want everyone to feel like they can use this
• 1:56
  Speaker 1: information to better they're running, maybe to level up they're running,
• 2:01
  Speaker 1: and I'm here to give you the extra boost of
• 2:03
  Speaker 1: confidence you may need to know that you can try
• 2:06
  Speaker 1: it all. I'm super excited to announce today that I
• 2:09
  Speaker 1: have selected the.
• 2:10
  Speaker 2: Next Hurdle book Club pick.
• 2:12
  Speaker 1: It's going to be the Art of Gathering by Pria Parker.
• 2:16
  Speaker 1: I have to admit this is something that I have
• 2:18
  Speaker 1: wanted to read for a long time, and I'm excited
• 2:21
  Speaker 1: to chat about it next month.
• 2:23
  Speaker 2: In the show notes.
• 2:24
  Speaker 1: There is a Google forum for you to sign up
• 2:26
  Speaker 1: for the book club, and I'll be letting y'all know
• 2:29
  Speaker 1: what date we are going to get together for that
• 2:32
  Speaker 1: in the coming weeks. I love, love, love love love
• 2:36
  Speaker 1: connecting with all of you over on Instagram and social media,
• 2:39
  Speaker 1: so please make sure you are following Hurdle Over at
• 2:42
  Speaker 1: Hurdle podcast, I am over at Emily a Body and
• 2:45
  Speaker 1: make sure you are a member of.
• 2:48
  Speaker 2: The Secret Hurdler's Facebook group.
• 2:51
  Speaker 1: Last, but not least, a subscribe but to the Weekly
• 2:53
  Speaker 1: Hurdle newsletter. I love connecting with you in another way
• 2:57
  Speaker 1: that I love to communicate regularly hitting your inbox every
• 3:02
  Speaker 1: single Friday.
• 3:03
  Speaker 2: With that, let's get to hurtling.
• 3:16
  Speaker 3: Today.
• 3:16
  Speaker 2: I'm chatting with Colleen quickly.
• 3:18
  Speaker 1: She is an Olympian, a pro athlete, a you know what,
• 3:22
  Speaker 1: a friend of mine.
• 3:23
  Speaker 2: It's been so long since we caught up. How are
• 3:25
  Speaker 2: you doing?
• 3:26
  Speaker 3: Oh? Thank you, I'm doing I'm doing well.
• 3:28
  Speaker 4: Definitely have some big life changes and we haven't really
• 3:31
  Speaker 4: talked about, you know, everything lately, So looking forward to
• 3:35
  Speaker 4: catching up and talking about running.
• 3:38
  Speaker 2: I know.
• 3:38
  Speaker 1: So for those of the hurdlers who may not be
• 3:42
  Speaker 1: in the loop with you, you recently announced that you
• 3:46
  Speaker 1: were stepping aside from the Barreman Track Club.
• 3:50
  Speaker 2: Do you have anything that you can let us in on?
• 3:53
  Speaker 3: Yeah.
• 3:54
  Speaker 4: So it's all very in flux at the moment, which
• 3:57
  Speaker 4: is so hard for me and my followers because they
• 3:59
  Speaker 4: all want to know what's happening and I can only
• 4:02
  Speaker 4: share what I can share, But what I can share
• 4:06
  Speaker 4: is that at the end of twenty twenty, I was
• 4:10
  Speaker 4: in negotiations with Nike for a new contract because mine
• 4:14
  Speaker 4: was expiring, and we just, you know, just couldn't come
• 4:17
  Speaker 4: to terms on what we felt like both parties needed.
• 4:21
  Speaker 4: So instead of taking kind of less than what I
• 4:25
  Speaker 4: felt like I was worth, I just decided to step
• 4:28
  Speaker 4: away and say, actually, I think, you know, it's been
• 4:31
  Speaker 4: an amazing five and a half years. I really have
• 4:34
  Speaker 4: enjoyed the time I've spent there, but I think it's
• 4:36
  Speaker 4: time to you know, seek new horizons and just figure
• 4:40
  Speaker 4: out what else is out there, what other opportunities I
• 4:43
  Speaker 4: might have, and see where we can go. So unfortunately
• 4:48
  Speaker 4: that means that if I'm not sponsored by Nike, I
• 4:51
  Speaker 4: also can no longer train with the Environment Track Club,
• 4:53
  Speaker 4: which has that was the hardest part, of course, was
• 4:57
  Speaker 4: my training partners, my coach, my safe zone, my comfort
• 5:01
  Speaker 4: zone is definitely all there, and so leaving them and
• 5:06
  Speaker 4: stepping away from that has been really hard. But you know,
• 5:09
  Speaker 4: I think I just have faith that something else, even bigger,
• 5:12
  Speaker 4: is coming. In order to step into that, I have
• 5:15
  Speaker 4: to let go of what has been so comfortable for
• 5:18
  Speaker 4: so many years, so it's hard but exciting.
• 5:22
  Speaker 3: I can share.
• 5:22
  Speaker 4: My new coach is Josh Sites, who was my coach
• 5:25
  Speaker 4: my senior year of college, and he's just a really
• 5:30
  Speaker 4: amazing person and then just a really trusted friend of mine,
• 5:34
  Speaker 4: has been ever since I graduated, and so I am
• 5:37
  Speaker 4: really excited to work with him moving forward too. And
• 5:41
  Speaker 4: then as far as sponsors, that's the last thing that's
• 5:45
  Speaker 4: in the works. Still talking with a few different companies
• 5:49
  Speaker 4: and haven't figured that part out, but that's the last
• 5:51
  Speaker 4: piece of the puzzle that I hope to be sharing
• 5:53
  Speaker 4: in the next couple of weeks.
• 5:55
  Speaker 1: I love this for you. I love the mystique. I
• 5:58
  Speaker 1: was like, are we going to get some like crazy news?
• 6:01
  Speaker 1: What's going on? I feel like everyone, like on all
• 6:04
  Speaker 1: the conspiracy websites, like has some big theory. I can't
• 6:07
  Speaker 1: even imagine, like how you feel when you're reading that
• 6:11
  Speaker 1: kind of stuff.
• 6:11
  Speaker 4: Oh, I just laugh, Like they all think they know
• 6:14
  Speaker 4: what's happening and they're all wrong.
• 6:16
  Speaker 3: I'm like laugh.
• 6:17
  Speaker 4: They just say it was such a thirty you know,
• 6:20
  Speaker 4: like she's doing this, she's going to be sponsored by
• 6:22
  Speaker 4: this person, she's training here. I'm like, none of us, right,
• 6:26
  Speaker 4: zero percent right, But go ahead.
• 6:29
  Speaker 2: For more backstory on Colleen.
• 6:32
  Speaker 1: We won't get into all of it today, but you
• 6:34
  Speaker 1: can listen to our first ever recording together, episode thirty.
• 6:38
  Speaker 1: I'll make sure to link to that in the show notes.
• 6:40
  Speaker 1: It feels like an eternity since we, oh.
• 6:43
  Speaker 4: My gosh, we were sitting in that recording studio at
• 6:46
  Speaker 4: the Nike campus, like I don't even know a few
• 6:49
  Speaker 4: years ago now.
• 6:51
  Speaker 2: He was like, ago, Yeah, it does feel like forever ago.
• 6:54
  Speaker 1: But I'm grateful for that time because it has brought
• 6:57
  Speaker 1: us to where we are today. So speaking today, we
• 7:01
  Speaker 1: are chatting about the different types of runs. I wanted
• 7:05
  Speaker 1: to for a long time catch up with a professional
• 7:09
  Speaker 1: who could really share some good insight about when to
• 7:13
  Speaker 1: execute on these different types of runs. And before we
• 7:16
  Speaker 1: get into what those are, I think it's first and
• 7:19
  Speaker 1: foremost important to explain that, yes, there are different types
• 7:25
  Speaker 1: of runs.
• 7:25
  Speaker 2: So talk to me a little bit about that, Colleen.
• 7:28
  Speaker 3: Yeah, it's funny.
• 7:29
  Speaker 4: I think some people think that I go to the
• 7:30
  Speaker 4: track every single day and just do like all out speed,
• 7:33
  Speaker 4: you know, every day, and other people think that I
• 7:36
  Speaker 4: like run a marathon every day, and so there's just
• 7:40
  Speaker 4: you know, the assumptions are definitely vast and just maybe exaggerated,
• 7:45
  Speaker 4: But the truth is, like it's somewhere in between, and
• 7:48
  Speaker 4: it's different every day. My training, you know, is not
• 7:52
  Speaker 4: the same every day. The stimulus is always changing. I
• 7:56
  Speaker 4: also go to the gym three times a week, you know,
• 7:58
  Speaker 4: and I do some cross training. I do some biking
• 8:00
  Speaker 4: and some swimming. So there's just a lot of a
• 8:03
  Speaker 4: lot of different stuff going on. But I think that's
• 8:06
  Speaker 4: the key, you know, that's why it works. If I
• 8:09
  Speaker 4: ran a marathon every day, or if I did sprints
• 8:11
  Speaker 4: every day, it wouldn't work. You have to do to
• 8:14
  Speaker 4: do the mixture.
• 8:16
  Speaker 1: Yeah, definitely, And of course important to touch on here
• 8:18
  Speaker 1: is that you don't need to be an Olympic athlete
• 8:21
  Speaker 1: to incorporate the different types of running that we're going
• 8:24
  Speaker 1: to break down in today's episode. So first and foremost,
• 8:29
  Speaker 1: another benefit that I think is really good to throw
• 8:30
  Speaker 1: into the mix here when it comes to talking about
• 8:33
  Speaker 1: these different types of runs is that executing on a
• 8:37
  Speaker 1: variety of different types of workouts is going to help
• 8:40
  Speaker 1: you become a more well rounded athlete, and it's going
• 8:43
  Speaker 1: to help you stave off boredom, which I think as
• 8:46
  Speaker 1: someone who may be going out and just running recreationally
• 8:50
  Speaker 1: for four, five, three, eight miles a day. Whatever it
• 8:54
  Speaker 1: is that you want to do. That can be great
• 8:56
  Speaker 1: if that's something that brings you joy. But again we're
• 8:58
  Speaker 1: talking about versifying your training, making things a little bit
• 9:02
  Speaker 1: more fun by mixing it up, and of course staving
• 9:05
  Speaker 1: off boredom.
• 9:06
  Speaker 2: Just some general disclaimers before we get into.
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  Speaker 3: The mix here.
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  Speaker 4: Yes, yeah, definitely. I think, you know, if you just
• 9:13
  Speaker 4: have to run five miles every day, that can be
• 9:16
  Speaker 4: a good routine. Like some people really you know, really
• 9:19
  Speaker 4: like routine. But I think the boredom is Oh.
• 9:22
  Speaker 2: That's real, it's real.
• 9:25
  Speaker 1: So now let's break into the different types of running.
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  Speaker 1: We've got first type of run, base mileage. Talk to
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  Speaker 1: me about what base mileage or base runs might look like.
• 9:37
  Speaker 4: So base mileage is the most important part, I would say,
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  Speaker 4: like it's called base mileage for a reason. If you're
• 9:43
  Speaker 4: thinking about your training as a pyramid structure, your base
• 9:48
  Speaker 4: mileage is at the bottom, and so you want a
• 9:51
  Speaker 4: really wide, strong base in order to build a really tall,
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  Speaker 4: beautiful pyramid, you know, with the top of the pyramid
• 9:59
  Speaker 4: being like your race. So the base part is really important.
• 10:03
  Speaker 4: And you'll spend a large percentage of your time training doing.
• 10:06
  Speaker 1: Base mileage definitely so important for injury prevention, important for
• 10:11
  Speaker 1: cardiovascular strength, and it's something that over time, as you
• 10:16
  Speaker 1: are running more and more, your base mileage pace may
• 10:21
  Speaker 1: go down a little bit as you become a stronger athlete.
• 10:24
  Speaker 1: I know, for me in twenty twenty one, prior to
• 10:27
  Speaker 1: dealing with any of the wonkiness that I'm dealing with
• 10:30
  Speaker 1: with some knee tendonitis right now, but prior to that,
• 10:33
  Speaker 1: one of my goals was to work on getting really
• 10:37
  Speaker 1: comfortable at a base pace that was closer to eight
• 10:40
  Speaker 1: minutes per mile. Now, I know for you yours is probably
• 10:43
  Speaker 1: much faster than that. And I can also identify with
• 10:46
  Speaker 1: someone who is hovering with a base pace that's much higher,
• 10:50
  Speaker 1: that's at ten minutes or eleven minutes. When I started
• 10:52
  Speaker 1: running regularly, that's certainly a lot closer to what I
• 10:57
  Speaker 1: was messing with. So over time, your base mileage pace
• 11:01
  Speaker 1: may shift, may change. But what's important here is that
• 11:05
  Speaker 1: we kind of analyze it on let's say, like a
• 11:08
  Speaker 1: rate of perceived exertion scale. So where would you say, Colleen,
• 11:11
  Speaker 1: that your base mileage should fall on a rate of
• 11:15
  Speaker 1: perceived exertion or an RPE scale.
• 11:18
  Speaker 4: Yeah, so were talking like one to ten here, with
• 11:20
  Speaker 4: ten being maximal effort.
• 11:22
  Speaker 2: Definitely.
• 11:24
  Speaker 4: So your base should probably be like a comfortable if
• 11:28
  Speaker 4: walking is like a one or a two, you should
• 11:31
  Speaker 4: be like four to five I think for your normal
• 11:34
  Speaker 4: run pace.
• 11:35
  Speaker 1: Yeah, I would say four or five, maybe a little
• 11:38
  Speaker 1: over five, but that would be like you are comfortable here,
• 11:41
  Speaker 1: this is your home, You want to make dinner, like
• 11:43
  Speaker 1: you're chilling.
• 11:44
  Speaker 3: Yeah.
• 11:45
  Speaker 4: Yeah, maybe you could get up to six, especially if,
• 11:48
  Speaker 4: like you know, sometimes you just feel really tired, or
• 11:51
  Speaker 4: maybe the weather is crappy or something, and it could
• 11:54
  Speaker 4: be a little bit harder. But yeah, you don't want
• 11:57
  Speaker 4: to get up to like seven eight. That's not an
• 11:59
  Speaker 4: e run anymore.
• 12:01
  Speaker 1: Okay, the next run on deck. Talk to me about
• 12:04
  Speaker 1: why recovery runs are important.
• 12:08
  Speaker 4: Yeah, So, like for me, I did a recovery run
• 12:10
  Speaker 4: this morning, and I had a really hard track session yesterday,
• 12:15
  Speaker 4: and I have a long run tomorrow, so today is
• 12:17
  Speaker 4: true recovery run day. Knowing what the purpose of the
• 12:21
  Speaker 4: run is is really important, and sometimes the purpose of
• 12:25
  Speaker 4: the run is like a long run, is to stretch myself,
• 12:28
  Speaker 4: push myself, you know, get out of my comfort a
• 12:31
  Speaker 4: little bit. The last few miles are going to suck,
• 12:33
  Speaker 4: and so you're okay with that that you don't use
• 12:35
  Speaker 4: that as a reason to stop. You just realize that
• 12:38
  Speaker 4: that's the purpose of the run, whereas the purpose of
• 12:41
  Speaker 4: the recovery run is to recover. So if you don't
• 12:43
  Speaker 4: feel like you're recovering, you're not doing it.
• 12:46
  Speaker 2: Right, right, right.
• 12:48
  Speaker 1: And so from a logistical side of things, recovery runs
• 12:51
  Speaker 1: typically at least one to two minutes slower in pace
• 12:55
  Speaker 1: than what might be your base pace run. So we're
• 12:58
  Speaker 1: definitely taking things down a notch here. If we were
• 13:02
  Speaker 1: saying that your base pace is at an RPE of
• 13:05
  Speaker 1: a five, maybe pushing a six on Sundays, then your
• 13:08
  Speaker 1: recovery runs should really feel like super breezy. We're talking
• 13:12
  Speaker 1: three four, enjoyable and not going on forever as if.
• 13:18
  Speaker 2: They were along.
• 13:19
  Speaker 3: Yeah, yeah, exactly.
• 13:22
  Speaker 1: Okay, So we've chatted recovery runs, we've chatted base runs. Oh,
• 13:26
  Speaker 1: one more thing to throw into the recovery run bucket
• 13:30
  Speaker 1: of thoughts you want to keep in mind here is
• 13:32
  Speaker 1: that also you want to per Colleen's point, you want
• 13:36
  Speaker 1: to feel like you're recovering the reason why recovery runs
• 13:40
  Speaker 1: are helpful for the body is because you're helping your
• 13:43
  Speaker 1: body push around the lactic acid that has probably accumulated
• 13:47
  Speaker 1: on your muscles. So this active recovery, hence the name
• 13:52
  Speaker 1: recovery run, is going to help you to repair that
• 13:56
  Speaker 1: damage that you may have inflicted on your body and
• 13:58
  Speaker 1: put you in a better place to show up the
• 14:00
  Speaker 1: next day or the next day.
• 14:03
  Speaker 4: Absolutely, And sometimes I love talking about active recovery because
• 14:07
  Speaker 4: I think a lot of people think about recovery as
• 14:09
  Speaker 4: like sitting on the couch, and sometimes it does look
• 14:12
  Speaker 4: like that. But sometimes if you sit around all day
• 14:15
  Speaker 4: and like you just feel stiff and like sluggish and
• 14:19
  Speaker 4: slow because you didn't do the active part of recovery.
• 14:24
  Speaker 4: And so whether that's maybe it's you know, doing some
• 14:27
  Speaker 4: yoga or getting on the spin bike or getting in
• 14:29
  Speaker 4: the pool, doing some laps, taking a you know, brisk
• 14:32
  Speaker 4: walk with the dog or something like that, something that's
• 14:36
  Speaker 4: still active but flushes the legs out a little bit,
• 14:39
  Speaker 4: you know, gets the muscles movings, you don't get too stiff.
• 14:43
  Speaker 4: I think that's going to make people feel better, and
• 14:46
  Speaker 4: it makes me feel better than if I just kind
• 14:49
  Speaker 4: of you know, like lay around all day for sure.
• 14:53
  Speaker 1: Okay, so base runs, recovery runs. Now let's talk about
• 14:57
  Speaker 1: tempo runs. Tempo runs, and I've had to define these
• 15:01
  Speaker 1: before when it comes to a lot.
• 15:03
  Speaker 2: Of the writing that I've done.
• 15:05
  Speaker 1: Experts will tell you that typically speaking, if you have
• 15:09
  Speaker 1: a five k pace, this tempo run might be, depending
• 15:14
  Speaker 1: on who you talk to, about thirty to forty five
• 15:17
  Speaker 1: seconds slower than your goal pace. So if I'm a runner,
• 15:23
  Speaker 1: I want to run a five k at an eight
• 15:27
  Speaker 1: minute mile on race day, my tempo run might be
• 15:30
  Speaker 1: me picking up the pace, getting like close toward my
• 15:33
  Speaker 1: racing pace and be something like an eight thirty.
• 15:36
  Speaker 4: Talk to me about what tempo runs look like for you, Colleen, Yeah,
• 15:40
  Speaker 4: that's a great way to explain it. I've also heard
• 15:41
  Speaker 4: that your tempo run should be the maximum you could
• 15:45
  Speaker 4: hold your tempo pace would be for an hour. So
• 15:48
  Speaker 4: if you can hold, if you could hold, you don't
• 15:51
  Speaker 4: typically tempo for an hour, but if you imagine it
• 15:54
  Speaker 4: like you would max out an hour. And that can
• 15:58
  Speaker 4: be tricky to think about sometimes because like when I'm
• 16:00
  Speaker 4: doing tempo, if I thought about that, I'd be like,
• 16:03
  Speaker 4: no way, can I hold this for an hour, but
• 16:05
  Speaker 4: it would be like if you were rate, if that
• 16:07
  Speaker 4: was like your our race pace, you know, the maximum
• 16:10
  Speaker 4: you could hold that would be for an hour all out.
• 16:14
  Speaker 4: So that's another way to think about it. I don't
• 16:16
  Speaker 4: want to be negative, but tempo is my least favorite workout. Yeah,
• 16:24
  Speaker 4: it's so hard. Tempo is that spot where you're like,
• 16:27
  Speaker 4: this is uncomfortable. I'm uncomfortable. I don't I'm not like,
• 16:31
  Speaker 4: you know, like all out, but I'm uncomfortable and I
• 16:35
  Speaker 4: just have to stay here for a while and to
• 16:38
  Speaker 4: embrace that, you know, discomfort. Whereas like when you're sprinting
• 16:41
  Speaker 4: or when you're running fast, it burns more, the pain
• 16:44
  Speaker 4: is more sharp, but it doesn't last very long, so
• 16:47
  Speaker 4: you're like, I can do this for two minutes, or
• 16:49
  Speaker 4: I can do this for thirty seconds, whereas for tempo,
• 16:52
  Speaker 4: it's like twenty minutes, twenty five, thirty minutes of just
• 16:56
  Speaker 4: being uncomfortable, which is hard.
• 16:59
  Speaker 3: Yeah.
• 16:59
  Speaker 1: No, it's definitely hard, and I feel like it probably
• 17:02
  Speaker 1: is super applicable to the mental state of teaching us
• 17:06
  Speaker 1: that we can do hard things, whether or not we're
• 17:08
  Speaker 1: actually lacing up and getting out there and running. I
• 17:11
  Speaker 1: think helpful right now also would be an example of
• 17:14
  Speaker 1: what a tempo workout might look like. So what's an
• 17:17
  Speaker 1: example of a tempo workout, Colleen?
• 17:20
  Speaker 4: Yeah, so tempo workouts are long, but you know, long
• 17:23
  Speaker 4: is a relative word. So for me, tempo either means
• 17:28
  Speaker 4: mile repeats with like ninety seconds between short short recovery
• 17:32
  Speaker 4: in between, or it means like four miles and then
• 17:37
  Speaker 4: maybe two miles and then maybe another two more miles
• 17:40
  Speaker 4: or something like that, so longer reps. Or you can
• 17:45
  Speaker 4: break it up into like breakup you know, six miles
• 17:49
  Speaker 4: into six times a mile, but you keep that recovery
• 17:52
  Speaker 4: between the miles super short, so you know, one to
• 17:55
  Speaker 4: two minutes in between.
• 18:04
  Speaker 1: Taking a break from today's episode to talk to you
• 18:06
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  Speaker 1: ten dollars off your order today. So I think someone
• 19:29
  Speaker 1: listening to this would then ask the question, what's the
• 19:32
  Speaker 1: difference between tempo work and interval work?
• 19:36
  Speaker 4: I would say tempo work is slower than interval work.
• 19:40
  Speaker 4: And usually when I'm doing interval work, I'm thinking of
• 19:44
  Speaker 4: like three k race pace or maybe between between fifteen
• 19:48
  Speaker 4: hundred and five k race pace, And so when you're
• 19:52
  Speaker 4: doing tempo, sometimes if you've been working on race pace stuff,
• 19:56
  Speaker 4: tempo can actually feel really slow. At first because it's
• 20:00
  Speaker 4: much more controlled, but you're working on that edge of
• 20:03
  Speaker 4: like your aerobic threshold, whereas where you're in an interval work,
• 20:10
  Speaker 4: you're dipping into that anaerobic you know, anaerobic part of
• 20:14
  Speaker 4: your training. And so there's like that kind of fine line,
• 20:18
  Speaker 4: but very big difference between the two. Because your tempo
• 20:22
  Speaker 4: should be much more controlled and much more you should
• 20:25
  Speaker 4: be able to hold it for much longer got you.
• 20:28
  Speaker 1: And I think it's also important to reiterate that because
• 20:31
  Speaker 1: Colleen is a speedy athlete, her tempo runs. When she
• 20:36
  Speaker 1: says like I might do four miles than two miles
• 20:39
  Speaker 1: than one mile, that amount of time that she's going
• 20:43
  Speaker 1: to be out there might be the same as if
• 20:45
  Speaker 1: I was to say I'm going to go out there
• 20:47
  Speaker 1: and do three miles, one point five miles, and point
• 20:51
  Speaker 1: five miles. So keep in mind that we're talking like
• 20:54
  Speaker 1: time on our feet here, and for someone that is
• 20:57
  Speaker 1: an Olympian of your status, it's going to be a
• 21:00
  Speaker 1: little bit different for me. A tempo workout example that
• 21:02
  Speaker 1: I did recently was I went out, I warned up
• 21:05
  Speaker 1: for one mile, and then I did thirty six minutes
• 21:09
  Speaker 1: at tempo pace and then I cooled down for another
• 21:12
  Speaker 1: half mile. So really, obviously, there are so many different
• 21:15
  Speaker 1: ways that you can get into the mix with this,
• 21:18
  Speaker 1: but these are just some examples to get you started.
• 21:21
  Speaker 1: I know, we also just touched on intervals, so let's
• 21:24
  Speaker 1: bring that up to the forefront next. Interval training, just
• 21:29
  Speaker 1: like tempo training, can look very different depending on what
• 21:34
  Speaker 1: the day's workout is, whether you're working with a coach,
• 21:37
  Speaker 1: whether you're finding some examples of interval workouts online. Oftentimes
• 21:41
  Speaker 1: what we'll see is interval workouts written by either timing
• 21:46
  Speaker 1: or by distance. Distance often super helpful if you have
• 21:50
  Speaker 1: access to a track and an example of an interval
• 21:53
  Speaker 1: workout when you're at a track, Colleen, what does that
• 21:55
  Speaker 1: look like?
• 21:58
  Speaker 4: Let's see, maybe one that I'm going to do in
• 22:00
  Speaker 4: the next week is two sets of twelve hundred, eight hundred,
• 22:03
  Speaker 4: four hundred. So you start your twelve hundred at you
• 22:07
  Speaker 4: know a certain pace. Your eight hundred is going to
• 22:09
  Speaker 4: be a little bit quicker than that, maybe like one
• 22:12
  Speaker 4: or two seconds a lap quicker than that, and then
• 22:14
  Speaker 4: your four hundred pace should be even quicker than that,
• 22:17
  Speaker 4: like another second or two for that you know lap
• 22:20
  Speaker 4: pace quicker, and you get more time in between. So
• 22:23
  Speaker 4: the fun part here is that you get more recovery
• 22:27
  Speaker 4: and you feel like you have your breath back and
• 22:29
  Speaker 4: you kind of have your legs a little bit before
• 22:31
  Speaker 4: you go into the next rep, which I really like.
• 22:35
  Speaker 4: So you might have, you know, two or three or
• 22:37
  Speaker 4: four minutes between the twelve hundred and the eight, and
• 22:41
  Speaker 4: then maybe two or three minutes between the twelve and
• 22:44
  Speaker 4: the four, and then you might even have like five
• 22:46
  Speaker 4: or six minutes between the four and then starting it
• 22:50
  Speaker 4: over again and doing another twelve.
• 22:52
  Speaker 1: And so something important here, A question that comes in
• 22:55
  Speaker 1: a lot I'm sure you get it in your DMS
• 22:57
  Speaker 1: as well, is when someone says something like a workout
• 23:00
  Speaker 1: could be twelve by four hundred meters with ninety seconds rest,
• 23:04
  Speaker 1: let's talk about the rest. What are you doing during
• 23:08
  Speaker 1: that time period?
• 23:09
  Speaker 4: Such a good question. Sometimes we do workouts like twenty
• 23:13
  Speaker 4: times two hundred off of one hundred meters, jog in
• 23:17
  Speaker 4: thirty seconds. That's like my death workout. I hate those.
• 23:22
  Speaker 4: But yeah, so that means your recovery is as soon
• 23:26
  Speaker 4: as you cross that finish line, you do not stop.
• 23:29
  Speaker 4: You keep jogging at a slower pace, but you in
• 23:33
  Speaker 4: our you know, in our workout, and this might obviously
• 23:36
  Speaker 4: isn't the same for everyone, but just as an example,
• 23:38
  Speaker 4: we are going to cover the next one hundred meters
• 23:41
  Speaker 4: and thirty seconds, and that's your recovery. You're jogging, you know,
• 23:44
  Speaker 4: jogging slower than you were just running, but you don't stop.
• 23:49
  Speaker 4: And then as soon as you get the hundred and
• 23:50
  Speaker 4: at thirty seconds, you do another four hundred. But then
• 23:54
  Speaker 4: sometimes if the effort is really hard and you're kind
• 23:56
  Speaker 4: of you're going faster, and say you get three minutes
• 24:00
  Speaker 4: of recovery, then I might walk or stand for the
• 24:04
  Speaker 4: first minute and then jog around for the next two
• 24:07
  Speaker 4: minutes to keep my legs moving, like not get stiff,
• 24:10
  Speaker 4: you know, not get cold if it's cold out. But
• 24:13
  Speaker 4: I'm not worried as much there about I have to
• 24:16
  Speaker 4: cover a certain amount of time or distance in a
• 24:19
  Speaker 4: certain amount of time. I'm just kind of staying loose,
• 24:22
  Speaker 4: staying you know, getting recovered, but staying loose for the
• 24:26
  Speaker 4: next rep right.
• 24:27
  Speaker 1: So, obviously, depending on where you're getting this workout from,
• 24:31
  Speaker 1: if you're working with a coach, if you're funding it online,
• 24:34
  Speaker 1: this training plan or person should articulate whether or not
• 24:38
  Speaker 1: you are just straight up resting or if you're jogging
• 24:41
  Speaker 1: or if you're walking or whatever it may be. But obviously,
• 24:44
  Speaker 1: again a lot of different ways to implement intervals into
• 24:47
  Speaker 1: your training routine. And the last type of run, My
• 24:51
  Speaker 1: favorite type of run when I'm not injured is the
• 24:54
  Speaker 1: long run.
• 24:55
  Speaker 3: Oh look at you go.
• 24:57
  Speaker 2: I love the long run, you know what. I love
• 24:59
  Speaker 2: the long run or.
• 25:00
  Speaker 1: I love it because it's just like that time to
• 25:03
  Speaker 1: zone out and truly forget about everything I feel like.
• 25:07
  Speaker 2: For me, and it's like a weekend thing.
• 25:10
  Speaker 1: It's like you wake up, you like, have a nice
• 25:13
  Speaker 1: little breakfast or like something that feels good before you're
• 25:16
  Speaker 1: gonna go on the run, and then you get out
• 25:18
  Speaker 1: there and it's just like for me, it's it's my
• 25:21
  Speaker 1: me time now. I think it's important though, for the
• 25:23
  Speaker 1: long run, when we talk about this, to get a
• 25:26
  Speaker 1: little specific about the fact that long is also interpretive.
• 25:31
  Speaker 1: So if you are someone that is training for a
• 25:34
  Speaker 1: five k, then maybe like your long run is actually
• 25:38
  Speaker 1: doing the five k or practicing for the five k,
• 25:41
  Speaker 1: Whereas if you're training for a marathon, then your long
• 25:45
  Speaker 1: runs over time will go up from thirteen to fourteen
• 25:48
  Speaker 1: to fifteen and depending on your training plan sometimes up
• 25:51
  Speaker 1: to twenty two to twenty four miles.
• 25:54
  Speaker 4: Yep, yeah, it's totally relative. I think a lot of
• 25:57
  Speaker 4: people are surprised that me my team run we don't. Well, yeah,
• 26:03
  Speaker 4: I don't think we have any marathon ers on the
• 26:05
  Speaker 4: Barn and Truck Club right now, my former team, but
• 26:08
  Speaker 4: we all do very long runs like an hour and
• 26:12
  Speaker 4: forty five minutes to two hours, depending on the athlete,
• 26:17
  Speaker 4: and that just is I don't know, the long run
• 26:19
  Speaker 4: is so different. I've seen other people who train for
• 26:22
  Speaker 4: fifteen hundreds and steeples who the max long run they'll
• 26:26
  Speaker 4: do is like an hour and twenty or an hour
• 26:29
  Speaker 4: and thirty minutes, and other people in the same event
• 26:32
  Speaker 4: will do two hours for their long run.
• 26:33
  Speaker 3: So there's really no wrong or right way to do it.
• 26:37
  Speaker 4: Because if you're doing like a twenty mile long run
• 26:39
  Speaker 4: and you're only running like forty miles a week might
• 26:42
  Speaker 4: not be the right balance for you. So it's just
• 26:45
  Speaker 4: so dependent on what your goals are, where you're at,
• 26:49
  Speaker 4: and kind of yeah, just like what your where your
• 26:53
  Speaker 4: fitness level.
• 26:54
  Speaker 1: Is definitely and I think something to keep in mind,
• 26:57
  Speaker 1: and we're not going to dive into this in this episode.
• 26:59
  Speaker 1: But depending on how long you're going out there for,
• 27:03
  Speaker 1: whether you're doing something like an interval workout or you're
• 27:06
  Speaker 1: choosing to do a long run. Obviously, the different types
• 27:09
  Speaker 1: of runs are going to require different fueling strategies, so
• 27:12
  Speaker 1: that's definitely something to keep in mind and make sure
• 27:15
  Speaker 1: that you're putting your body in the best possible place
• 27:18
  Speaker 1: to take care of it so that you can keep
• 27:20
  Speaker 1: showing up day in and day out.
• 27:22
  Speaker 4: The one thing I do love about the long run
• 27:25
  Speaker 4: is post long run brunch.
• 27:29
  Speaker 2: Love post long run.
• 27:32
  Speaker 1: It the best part, the best part. One other thing
• 27:35
  Speaker 1: to touch on when it comes to a long run
• 27:37
  Speaker 1: is pace. Here again, long run should be pretty much
• 27:41
  Speaker 1: in the base pace zone. I would say, what do
• 27:44
  Speaker 1: you say?
• 27:45
  Speaker 4: Yeah, most of the time we just do our long
• 27:48
  Speaker 4: run at Yeah. It starts out maybe feeling kind of easy,
• 27:51
  Speaker 4: maybe it's a four. You know, after an hour and
• 27:54
  Speaker 4: a half, I'm starting to get into the six. It
• 27:56
  Speaker 4: feels really hard the last couple of miles. You know,
• 27:59
  Speaker 4: it might even get to feel like a six or
• 28:01
  Speaker 4: a seven in the last couple miles, and that's okay.
• 28:06
  Speaker 4: The other thing is that a lot of people running
• 28:10
  Speaker 4: elite long races will make their long run into a
• 28:13
  Speaker 4: workout and so they maybe actually drop the tempo in
• 28:17
  Speaker 4: the last you know, half of their long run, really
• 28:21
  Speaker 4: practicing what a race would look like, you know, where
• 28:24
  Speaker 4: that you don't start out your race at your fastest
• 28:27
  Speaker 4: pace and then drop down or you know, increase your pace.
• 28:31
  Speaker 4: You would ideally start at a more comfortable pace and
• 28:34
  Speaker 4: break it down and be running your fastest pace at
• 28:37
  Speaker 4: the end. So a lot of people will practice that
• 28:39
  Speaker 4: in their long run as well.
• 28:41
  Speaker 1: Definitely, So this is a loose guide. I say loose
• 28:45
  Speaker 1: because there's a lot of interpretation when it comes to
• 28:49
  Speaker 1: running and a lot of different opportunities you can take
• 28:53
  Speaker 1: to try different things as you go on your own
• 28:56
  Speaker 1: individual journey. But outlining these different type of runs, these
• 29:00
  Speaker 1: different types of workouts, again, it's just meant to give
• 29:03
  Speaker 1: you some insight into what opportunity you have to take
• 29:08
  Speaker 1: advantage of trying new things as a runner and really
• 29:11
  Speaker 1: understanding more about the sport as you get more involved
• 29:15
  Speaker 1: in and on your own journey. Colleen, if you had
• 29:20
  Speaker 1: to pick your favorite run, what's your favorite run?
• 29:24
  Speaker 3: I love speed day.
• 29:26
  Speaker 4: I like when we do that are just you get
• 29:29
  Speaker 4: all out, like as fast as you can go and
• 29:31
  Speaker 4: you get as much recovery as you need, You put
• 29:34
  Speaker 4: on your spikes and you just, you know, you just fly.
• 29:37
  Speaker 4: That's the most fun for me.
• 29:39
  Speaker 1: What excites you right now when you think about running
• 29:43
  Speaker 1: and the next year to come?
• 29:45
  Speaker 4: M Well, honestly, what got me super excited for my
• 29:50
  Speaker 4: first race as an unattached athlete, first race of the
• 29:53
  Speaker 4: twenty twenty one season, which is now an Olympic year,
• 29:57
  Speaker 4: fingers crossed. I did a fundraiser for an organization local
• 30:02
  Speaker 4: to Phoenix where my race was that supports They have
• 30:06
  Speaker 4: a mentorship program that supports women of color ages eighteen
• 30:09
  Speaker 4: to thirty in the Phoenix area. And I raced with
• 30:13
  Speaker 4: a top that said Achieving My Purpose on the front
• 30:16
  Speaker 4: of it, which is the name of the organization and
• 30:19
  Speaker 4: was also very applicable to what I felt like I
• 30:21
  Speaker 4: was doing on the track, And I got a pledget
• 30:25
  Speaker 4: page going and we raised over seven thousand dollars for
• 30:29
  Speaker 4: the organization, which was really cool and just felt like
• 30:32
  Speaker 4: an amazing way to start the year and just gave
• 30:35
  Speaker 4: me purpose, gave me kind of inspiration and really got
• 30:40
  Speaker 4: me kind of excited about the year to come and
• 30:43
  Speaker 4: just the future and feeling like I should be taking
• 30:46
  Speaker 4: this opportunity and using my platform to do this more often,
• 30:50
  Speaker 4: and now I feel like I kind of free to
• 30:53
  Speaker 4: be able to do that, and it feels really good,
• 30:55
  Speaker 4: feels really empowering.
• 30:57
  Speaker 2: I love to hear that. Well.
• 30:58
  Speaker 1: I'm excited to follow up with you as the weeks,
• 31:01
  Speaker 1: the months, the announcements come by, and I'm looking forward
• 31:06
  Speaker 1: to hopefully cheering you on come the Olympics this summer.
• 31:10
  Speaker 3: Thank you. I always appreciate the support, love the pod.
• 31:13
  Speaker 4: I love throwing it on when I'm doing that easy
• 31:16
  Speaker 4: recovery run day I get listened to my air pods
• 31:19
  Speaker 4: and I have my air pods in and listen to podcasts,
• 31:22
  Speaker 4: and yours is always a good one, So keep it up.
• 31:24
  Speaker 1: Thanks girlfriend, Colleen. How do the hurdlers keep up with you?
• 31:28
  Speaker 1: If they're not following you already?
• 31:31
  Speaker 4: My main mode of communication with my followers is definitely Instagram.
• 31:36
  Speaker 4: You can follow me there at Steeple squigs for lots
• 31:39
  Speaker 4: of training, cooking and dog content. You're clubhousing, right, Oh,
• 31:46
  Speaker 4: I am clubhousing. I'm new to Clubhouse, but I'm very
• 31:49
  Speaker 4: excited about it. I am calling Quigly on Clubhouse and
• 31:52
  Speaker 4: I'm Steeple squigs on Twitter.
• 31:54
  Speaker 1: I'm over at Emily a Body and at Hurdle Podcast.
• 31:58
  Speaker 1: Another hurdle conquer Catch you guys next time.