Hella speed work, yes that's a 5:07 mile 😁 Theres more ways to getting faster than just doing splits and sprints.. A little trick I keep up my sleeve for developing speed; eccentric running. First, complete a steady pace run uphill of at least 5% grade (staying below anaerobic threshold), after which a one mile time trial is initiated. This is done at maximal exertion obviously for time. This is NOT for beginners as downhill running exerts a tremendous eccentric load not just on the muscles, but on connective tissue and cartridge- dont say I didnt warn you. Prep for this killer workout with at least 8 weeks of heavy compound lifts (squats, deadlifts, hip thrusts) which one should be including in their run training anyway. Vary intensity and workload, with steady progression for both your runs and your lifts and you'll be years ahead of where you would be otherwise. #running#speed#trainsmart#nasm#eccentric#workout#training#trailrunning#saq#hillsprints#endurance#muscle#abs#runner#run#flash#nyrr#spartanrace#irunthistown#marathon
So, I did a thing today... It has been 5 months since I ran my first Full. It was untrained. I was miserable. I promised myself around Mile 17 that I would never run again if I didn’t *REALLY* want to do it.
Since then I have ran once. I didn’t *REALLY* want to do it. I just felt like I should. (NY Resolution Garbage.) Today, I woke up and my first thought was “I want to go for a run today.” Although I’ve run 4 Halfs (yes, I say “Halfs” not “Halves.”) and a Full, I’ve never really spent the time to build a proper base. On my Goals for 2019 ( #19for2019 for all of you Gretchen Rubin fans.) I added “Complete a c25k.” So, as I’m getting ready for this run and Googling c25k plans, I remembered Kelly Roberts has some guided runs on the #RunSelfieRepeat podcast. I’ll be honest though, I knew nothing about them because I haven’t tuned in to a podcast in ages. Aaaand... it’s basically a c25k. But wayyyy better. So, I completed W1-D1 today. And legitimately can’t remember the last time my body felt this damn good.
I’m going to do my damndest to keep at it. And celebrate the little victories like I did when I started running 3 years ago. And this time, I’m building a base before I even dream of signing up for something longer than a 5k!
Spoiler Alert:: I didn’t set any world records. I didn’t suddenly become a gazelle. I’m still more of a wobbling St. Bernard, but... I feel fantastic.
6 easy birthday miles, with some strides!!!
I'm SO happy the sun is out and I got to witness the dawning of His glorious creation today!!!🌞
I don't want to take a day for granted!
We GET to live!
We GET to breathe!
We GET to move!
We GET to sing!
We GET to dance!
We GET to love!
We GET to serve!
We GET to thrive for another day!!!😄
Yep, I'm pretty stinkin' thankful!
Now, off to celebrate!🍰🎁🎈🎉
35 8416 April, 2019
“I don't think I had even begun to have an idea where I was going, but wherever it was, that was where I wanted to go.” ― Wendell Berry, Jayber Crow
Medal Monday. I finally was able to complete the circle this past Saturday. And right now I don’t know if I’ll run the Monument 10k next year or maybe run a half. I do know I’m glad to see that i was able to over come and accomplish this goal in my life.
Just a little run before a full day of conferences and travel today.
It’s that time again! Whenever I travel, I love to look up facts about the city I’m in. Here’s what I found out about Knoxville, TN:
🐎 Kid Curry (one of Butch Cassidy’s crew), shot some deputies in 1903 and escaped. When he was finally caught, he was taken to the Knoxville Jail for a time. However, you guessed it- he escaped from jail too! And, he stole the sheriffs horse and took off across the Gay Street Bridge!!
🥤 Mountain Dew first originated here in the late 1940’s!
🙄Knoxville was known as the “Streaking Capital of the World” in 1974 due to 5,000 people on the University of Tennessee’s famous Cumberland Avenue taking their clothes off and stripping on the “strip.”
💥 Knoxville has the largest Labor Day weekend fireworks display in the nation! (But where else do they do fireworks displays on Labor Day?) 🤔
🔨 Knoxville is the home to HGTV 📺 •
🕺🏼Elvis Presley, Dolly Parton, and the Everly Brothers all had careers that took off here!
I bet I helped you on a future trivia question- you can thank me later! 😂.
54 59120 September, 2018
I'm a hard drug to get over. You can go up the street for a fix, but u can bet that shit ain't hittin like me 🖤
26 89714 February, 2019
Sweaty treadmill run with my oldest son next to me today. Sometimes I just don’t feel like running outside, and you know what? I think that’s perfectly ok. I think the treadmill is good mental training and it also helps reduce the shock that I’m constantly getting when hitting the pavement so often. •
I try to switch things up and get at least a day of trails, a day of mill, and the other 4 days on the streets/pathways to give my body a little break. I know there are people out there that feel that running outside, no matter the conditions, will make them stronger. I agree! But, I also think you can be just as strong by mixing things up a little and working on your mental game no matter what situation you are currently in. •
I’m going to be working on that mental game every workout this training cycle, no matter the terrain. My mantra will be to give it my all no matter what! Hopefully my all will be enough to see some great progress. I’m getting excited 😊!
7 miles + 4 x 20 sec strides
78 1,66329 December, 2018
Sunny and blue skies, but super chilly! 🥶 I took this mini WO to the track (had to slide through a gap in the fence because Colorado locks them for some reason🙄). Here are the deets:
👉4 x 800’s @ 3:06, 3:12, 3:11, 3:10. I was supposed to be at 3:15 each, but I was having a hard time with pacing.
👉2:30 walk recovery in between each
What I want to know from you all who regularly use the track, do you just use a stop watch? I was manually lapping mine at each 400 (when my foot would hit the line) to see min/seconds to stay on pace. My GPS gets all wonky on the track, so I can’t just look at lap pace. I think setting my watch to just minutes/seconds only and looking at it at each 200 would’ve probably been the smartest, but maybe there’s something better?? Anyway, felt 👌!! Hope you’re all having a fabulous Saturday!
89 2,11829 December, 2018
I was very contemplative on my recovery run today. You can see in this pic that I was very serious indeed. What was I thinking about, pondering, reflecting on?? I’m SO glad you asked. I was trying to remember all of the running jokes I’ve heard. I couldn’t remember very many- so I looked some more up and compiled my favorites below. •
Running jokes are a very critical component to any running training because jokes=laughter, laughter=fun and fun=less stress which results in feeling looser, more energetic, and positive! This means that jokes help you to feel more ready to combat the miles and crush your goals (this is science according to Amber- so it must be true). Enjoy!
🤣What’s a runner’s favorite Hungarian dish?
😂You know you’re a runner when you see a sign on the highway telling you how many miles to the next exit and you think, “I could run that!”
🤣What did the coach say after watching his runner complete a mile at marathon pace?
-Can you repeat that?
🤣No matter the metric (per mile, per minute, or feet climbed) ultras are the most cost effective race
🤣You know you’re a runner when you have more patience running over an hour than sitting in a line at Walmart for 5 min.
🤣You know you’re a runner when you see 5K and automatically think of 3.1 miles rather than $5,000.
No, not yet, but I’ll make it to Boston one of these years!
Know of any others? Please share- cause jokes are just what we all need on this MONDAY! 😂
Do I think I’m faster than I really am? Or, am I faster than I think I really am? ———
I yo-yo between these two thoughts depending on a variety of things- how my workouts go, how much energy I have, how positive my mindset is, etc. Sometimes I wish someone would tell me what my potential was, so I just knew and could plan everything out around that. However, when I really stop to think about it, I’d rather not know my potential. What fun is there in that? I’d rather keep trying, keep striving to crush new goals, and continually learning more and more about the inner workings of my brain and body connection. Sure sometimes I set too lofty of goals, and sometimes I sandbag it thinking I’m not capable of certain paces, but overall I’m still seeing progress, and even more importantly still having fun with running. So, really that’s all that matters. -
8 recovery miles in 90 degree heat with no cloud cover, no breeze, and no trees or shade 😱🔥. That was a HOT☝️!