Looking to crowd source new track workouts. What is your favorite? #needforspeed
Easy run! This morning I broke out the tights that @underarmour sent me over the summer but hadn’t worn yet. They were really comfy and made the run extra enjoyable. Now that the mornings are getting really cold, I find that having running clothes I like makes the chill more tolerable. Next week it will dip into the low 20s. Winter, I’m ready for you! ☃️
Train by effort or train by pace? My post from yesterday sparked some interesting conversation on this topic. I train by effort level, with a range of paces I’d ideally like to fall within. The only exception is Marathon pace running because the goal there is to get your body used to that pace. I train on effort for three reasons:
1️⃣ I never know exactly what my current fitness level is so I don’t want to sell myself short by running to slowly, or overdo it by pushing too hard.
2️⃣ It takes the pressure off. The most important thing about training is that you actually DO it and worrying about hitting paces can create unnecessary stress.
3️⃣ My body is not a machine. Some days I might run mile repeats at 6:45, while other days might be 6:35. It all depends on what my body can do that particular day, and weather also plays a role. My tempo pace in the summer is slower than my tempo pace in the winter.
How do I know what effort level? My coach typically prescribes an effort level (like 5K effort) or simply says something like “hard”. I’m experienced to know that “hard” doesn’t mean as hard as possible and that I need to be able to get through the entire workout, ideally finishing really strong. I also used to train with a heart rate monitor (5 years) and I knew all my zones. So that has helped me to know what “easy” should feel like and what threshold should feel like. How do you train?
Weekly recap! I’m so thankful to be back into the swing of training without my Achilles Tendonitis plaguing me.
🏃♀️Monday: 6.7 miles easy at 8:49 pace.
🏃♀️Tuesday: 8 miles. 4 x 1 minute hard with 1-minute recovery jogs, 4 x 2 minutes hard with 1-minute recovery jogs, 4 x 3 minutes hard with 90-seconds recovery jogs. Plus warm up and cool down. This was a lot of really fast running with very short recovery time! I had perfect weather, thankfully!
🏃♀️Wednesday: 6.9 miles easy at 8:44 pace.
🏃♀️Thursday: 8.6 miles. Track workout! 2 tempo miles, 4-minute recovery jog, 6 x 400m with 200m recoveries, 4 x 200m with 200m recoveries. Plus warm up and cool down. This workout boosted my confidence because my paces were just as fast as they were when I was in tip top shape!
🏃♀️Friday: 6.9 miles easy at 8:38 pace. Note: each of these easy runs were prescribed as 60 minutes. That’s why I didn’t quite get to 7!
🏃♀️Saturday: 13.1 miles at 8:30 pace in Fort Worth Texas. I felt really strong and my legs had much more pep than I expected during the final miles. It was one of those days where I felt like I could have kept going and going.
🏃♀️Sunday: 3 miles recovery at 8:59 average. Today, I ran through the neighborhood where I’m visiting in Texas.
I anticipate that next week will pose some additional challenges with temperatures in the teens and ice on the ground. I don’t mind extreme cold, but running in the dark on icy roads is something I avoid. Hope everyone else had a good week!
It’s been one hell of a year! I had our daughter, Charlie, ran a full marathon at 5 months pp, and got the running community together with @live.love.run.repeat for virtual runs that raised over $60,000 for those affected by the hurricanes. It’s going to be hard to beat but I can’t wait for all the new adventures! 💕🏃♀️ My first race in 2018 is the #rnrdc half marathon, and I’m hoping I’ll be back to my pre-pregnancy pace but not sure if it’s likely. What are your 2018 goals?
Back on track! This morning’s workout was brand new to me. Even though I’ve been working with my coach for 3 and a half years, he continues to give me new workouts. Variety is so important! Today’s track workout was 3 x 1000m with only 30 seconds recovery. A 3-minute recovery jog. 2 x 1000m with 30 seconds recovery in between. Then a 3-minute recovery jog. 1000m all-out. The goal was to start at just under 10K effort and get faster throughout.
That was not easy but I always love a new challenge. And 3:56 (6:20 pace) is a new PR for the 1000m distance! Everything felt really good and we lucked out with 37 degree weather.
I’ve got a unicorn on my leg and Boston on my mind. Here are my favorite things about the #BostonMarathon
💙 The vibe in the city. The Boston residents and businesses treat the runners like celebrities! Everyone is in a good mood, and everyone is so excited to be there.
💛 The start line! When you’re lined up, waiting to start, the energy around you is contagious. Spectators offer you sunscreen and water as you approach the start.
💙 The course support. There is no lonely part of the course. It’s filled with enthusiastic spectators every step of the way.
💛 Meeting other runners. The camaraderie is incredible.
Who else is excited?! 💙🦄💛
Somos #3is Pode ser i de idiotas (ou de indiotas, mais bonitinho quando xingado pela Ceci). Afinal, cada um acha que o outro é idiota por algum motivo e todos pelo mesmo: acordam cedo, gastam solado, correm distâncias longas (as maratonas, sim, no plural) e teimam em queimar a garganta nas altas velocidades. Pode ser de inteligentes. Tem uns mais inteligentes que os outros, dependendo do assunto, mas mais sábios que estes não há: afinal, entendem que nos juntamos porque juntos somos melhores. Pode ser de insubstituíveis. Ninguém substitui nenhum dos três, porque cada um é único em sua essência. Pode ser de influenciadores, influenciados e insistentes. Afinal, motivos não faltam para “incentivar” (sim, com aspas) o outro depois de insistentes pedidos e farpas direcionadas até que o influenciado assuma sua condição ímpar. Enfim, somos 3is. Cada i de um jeito, em cada momento. Juntos em 2018. #3is#maratonistas#berlin2017#santiago2018#desafiocidademaravilhosa2018#runners#vem2018#corredoresderua#runningaddiction#marathonrunner
I'm sure many of you find these posts annoying, but whatever- here is your Saturday night reminder to love your body ALL the time. Working out because you love what your body can do leads to working out MORE... which leads to feeling amazing! And also- don't quit because you aren't doing something perfectly. There have been plenty of times that I started a workout and dragged my feet through the whole thing. Sometimes I even make up my own moves because I don't feel like doing what they're doing in the video. But in the words of @shauntT, "I don't care what you're doing as long as you're doing your best".
And it's done. This long run has been hanging over my head all week. I was nervous about this run; not really sure why but I was. Managed to keep my pace where I wanted as well. (I am aiming to maintain around a 12 min/mile pace for my 50 miler.) Tried Tailwind for the first time as well on this run. Green Tea Buzz is the flavor I chose for today and it was actually pretty mellow. I definitely will be keeping that flavor in mind for my races.
I'm on 6/10 days of work this week and I'm still awake and with enough energy to run! But I'd take a crazy busy week over not working anyday!
I wore my compression socks all day at work and I think the extra support helped keep my pain under control. Today was 3 truly PAIN FREE miles! While I feel like I'm moving at a turtle pace, I'm just glad to be outside running again! I have a PT evaluation Monday and I'm expecting a grocery list of items I need to work on. 😂😂 My run was followed up with hip stabilization exercises and planks!
3.25 miles, 28:21, 8:43/mile
While other runners are out trying to complete their running routes, I’m sitting here enjoying these delicious chocolate covered fruit truffles that are under 150 calories per pack! Thank you @thatsit for such a delicious #sponsored snack that doesn’t ruin my diet. Gluten free, non-GMO and totally #Run .It.Off approved! Get them at you local CVS store or on thatsitfruit.com. Use code INDULGEINBITES for 10% your order. #indulgeinbites#realfruit#thatsitfruit
Find joy in your journey and magic in the moments 💖 Bring it with you and sprinkle it everywhere you go as it is in giving that we receive ✨🌟 As 2017 is winding down I am grateful for another year of family, friends, health and this beautiful life‼️🙏🏼
Some light strength work at the gym
Squats 4 x 10 @ 45kg
Good mornings 4 x 10 @ 20kg
Then did a circuit which was 3 sets of 1 min AMRAPS - One legged pistol squat, 45kg deadlift, battle rope into burpees and side bench jumps. Those bench jumps were a killer 😂
The squat video is for you @newfoundrunner 😉
Best purchase ever! I’ve owned 5 Garmins since 2009. I know it’s a lot! I never had any issues with them. It’s just that the technology just kept getting better, and let’s face it, Bluetooth was a game changer! Luckily, the Garmin watches have a pretty decent resale value as long as they have that Bluetooth technology. I couldn’t be happier with the #garminfenix5s ! It’s a great looking watch with a ton of awesome features.
by @erni_run | Get your photos posted in our account, apply for a feature visiting worlderunners.com 👉🏼the link is in our bio: @worlderunners. |📍Olympiapark, München 🌍 “
The weather currently has worse mood swings than I 😁 that means the fall is here and we have to adjust to the one or the other run in the rain. Who cares? We are not 😎” | Follow him for more.