Just a few things from yesterday:
Had a little walk with the Brookers.
Did the bootcamp thing and like usual, Megan killed me a little bit.
The two hardest moves from our evening of sweating:
A wall squat with some lovely shoulder presses for 45 seconds x 3. It burned.
These towel pushups. Do a pushup and when you reach the top slide your knees into your chest and then back out and go down for another pushup. We also did these for 45 seconds x 3. My core was/still is burning.
I had my normal sweet potato/chicken/bbq sauce/avocado medley fir dinner followed by yogurt with a bunch of fruit and almond butter.
This show. My new favorite. It is so ridiculously random. Just my style.
If you are looking to get faster or if you are wanting to build up your endurance… Here are some little things that you can do to help you to improve your running. I am more than ready to start training for my next marathon and to do what it takes to get to my goals so I’m going to be doing these along with you:) PS this is just my opinion and a few are repeptive from previous posts but I wanted to put them all in one place.
1. Learn from your mistakes (i.e. overtraining, not stretching enough, poor nutrition etc). I make a lot of mistakes in my training (why I especially need a coach) but I am trying to learn from the mistakes and turn them into strengths. Taking the time to really analyze the mistakes we make and come up with a game plan on how to avoid these mistakes again will really help you to improve your running.
3. Get rid of the comparing… Sometimes I compare my current running abilities to my past times/races and then I end up feeling discouraged. I have to remind myself to focus on the present and to move forward. You are where you are now. No good comes from dwelling on the past. Embrace where you are now in terms of your fitness and take baby steps to get where you want to be. Celebrate your successes along the way! Be patient with yourself.
4. Be prepared to get out of your comfort zone. Strength isn’t built when we quit our run early. We aren’t going to get any faster if we run easy every single day. There is no way that I am going to achieve my goal marathon time by feeling comfortable all of the time. If you want to get faster and really improve your running then just be prepared for sweat in your eyeballs, feeling like your legs might fall off and playing a lot of mental games to get yourself through the hard workouts. Dig deep.
5. Fuel your runs properly. I used to not eat anything during my long runs and I think that is just silly (at least for me) now. How am I supposed to build my endurance and speed when I am running on fumes? Fueling myself properly during the long run makes it so that I can finish the prescribed workout strong.
6. Take your easy runs slow. It is pretty impossible to build up your endurance and speed if you are pushing it to the max every run. Running hard every day makes it so that your body doesn’t have time to recover properly. You will most likely end up mentally burned out, physically burned out or injured. Varying your intensities throughout the week will really help you to build your fitness.
7. Get new shoes when you need to get new shoes. Do your feet and joints a favor and get new running shoes when you need them. My whole body just feels better and faster when I make sure to avoid putting too many miles on a pair of shoes.
8. Squat. Work your glutes. The more I squat and strengthen my legs and glutes the less injured I am. Less injuries means that I can actually run and do those hard workouts and races = faster and stronger.
9. Do your planks/core work/8 minute abs/just work that core of yours. A strong core will help you to maintain proper form, it will help you to propel forward fast, stay injury free and climb those hills.
10. Choose the hilly route. When you have these two options: The nice, easy, flat, paved, shaded trail or the the loop going the other way full of rollers —> Choose the hills. They make those flat miles feel like a piece of cake. You will notice your endurance increase big time when you are running hills often.
11. Trail run if you can. I notice huge improvements in my strength when I am getting in trail running each week. You will climb hills, build those stabalizer muscles and help to lower your risk of getting injured (gotta love running on dirt and softer surfaces).
12. Race. The more I practice racing the better I actually do at my key races. I love using a shorter distance race as my speed work session for the week. What better way to get in a tempo run or some fast miles than doing them at a race and having all of the course support and crowds cheering you on along the way? Races will help you to practice your race day routine, fuel, hydration and it will teach you how to manage the race day nerves. Races always give me a bunch of motivation to keep working hard.
13. Recruit some speedy peeps to chase after for some of your tough workouts. I love the extra push that I get from trying to keep up with my fast friends and that makes me faster in the long run.
14. Recover properly from your workouts (think eating protein/carbs within 30 minutes of finishing your workout, getting enough sleep and taking rest days when needed) so that you can nail your next workout. If we don’t recover then there is no way we will be able to push ourselves hard again.
15. Consistency is key. These big goals of ours take time and dedication. Skipping a workout every now and then is normal and not going to effect your running much but skipping a lot of your workouts will. It takes time to build a good base and/or speed and staying consistent with your running will help you to get faster and stronger. We won’t always be in our peak running condition but keeping some sort of base will get your stronger and stronger each year.
16. Have a coach/expert analyze your form and give you pointers to work on.
17. Every now and then complete a hard workout or long run on a treadmill—> talk about building some mental strength.
18. Stop saying ‘can’t.’ And stop listening to the people that tell you that you can’t. That mind of yours most definitely affects how fast your legs will move and how long you can endure. When you use the word can’t about your running and abilities your legs will make sure to prove that you can’t. That mind/body connection is ridiculously powerful.
19. Add in some spin classes. My fastest marathon time was when I was spinning three times a week. I swear spin helps me to build a lot of strength and it helps to speed up my leg turnover all while being easy on my joints.
20. Learn to bounce back. Bad workouts happen. Races where you don’t reach your goals are actually pretty common. Feeling defeated makes an appearance in my training, that is for sure. It happens to all of us BUT how you react to these situations will make or break your running. Learn from the experiences and use the setback to reignite your flame to keep trying and working your hardest towards your goals.
What did you have for dinner last night?
Any shows you are loving right now?
What are some little things that you do to improve your running speed or endurance?
What are some running mistakes that you have made and learned from in the past?