It’s that time of year when lying down on the sidewalk after a run happens often for me:) I don’t do this during the winter because my goal in life after winter runs is to get to my hot shower as soon as possible. For hot runs, I love to finish the miles and hit the sidewalk for a few minutes of thinking and relaxing.
And then I can stretch outside too which is nice. Someday I’ll be able to touch my toes without a 45 degree angle bend in my legs. Reaching for the stars on that goal…
I came back inside to finish up stretching and work with Brooke on her sight words. The amount of pride and satisfaction on her face when she gets these right fills me up to the brim with happiness.
We then got to have Knox for a little bit which made our Tuesday brighter.
We took it to the tramp to get in some sprinkler jumping and they laughed for an hour straight until they were over it and ready to go inside;)
Our favorite salad bowls continue to bring us perfect salads:) This one had spinach, romaine, steak, fresh corn (cooked), feta, onions and tomatoes. After the picture I put on a balsamic vinaigrette. Perfection.
We had about 3 minutes of afternoon snuggles but I’ll take it.
Beretta got at least 4 minutes of snuggling out of her though;)
And the rest of my afternoon was spent at the computer attempting to catch up on life:) I had a strawberry shortcake yogurt bowl (with frozen grapes?) at some point in the afternoon.
Last night Andrew and I went up to Salt Lake City for a date!
We picked up some sandwiches along the way (I don’t know why this picture turned out so blurry)… If you ever come visit Utah, PLEASE GO TO KNEADERS for breakfast, lunch or dinner. It is a Utah must.
Andrew and I saw Under An Arctic Sky and it was AMAZING. This film was all about this group of guys that travel to a super remote part of Iceland (in the middle of winter) to surf!! I can live without surfing in temperatures like that but I love watching people chase their dreams especially when they are so passionate about it all.
Chris Burkard is one of Andrew’s buddies and this was his movie! Me just creepily snapping a picture while they hug;)
Brooke had some time with my mom while we went to the movie and she was quite impressed with Brooke’s frosting eating capabilities.
Brooke and Knox always do their best to put Beretta to bed so that she is comfortable.
One of my favorite quotes that I apply to running often! Don’t be afraid to try or dream big with your running!!!
Let’s talk about EFFORT. This is a little snapshot from my coaching training from the RRCA. One thing that is really important for us as runners to do (either on your own or with the help of a coach) is to understand our effort levels and how often each week we should be giving a hard effort. How many times per week can our bodies handle a hard effort and stay healthy? How many hard efforts each week allow us to still be able to recover properly and continue to progress and get stronger?
When I first got hooked on running and training for races I followed a training plan closely. It told me to do an easy run and I did it, it told me to do a hard run and I went for it. BUT I did not understand that the crazy hard spin classes that I taught or took many times throughout the week also counted as a hard effort. I didn’t understand that those workouts required recovery too… replacing a rest day or easy/short run with a hard spin class wasn’t great for me. After my first marathon I just kind of did my own thing for a few months with my training and my training went a lot like this—> Monday: Run. Tuesday: Run faster and longer than Monday. Wednesday: Run faster and longer than Tuesday…. etc. A few months of training like that (along with other poor decisions I was making with my training) and I had many serious injuries follow. Many. I never really felt fully recovered during each week and ended up taking months off at a time because of these injuries because I didn’t understand effort.
So how often should we be putting in a hard effort with our training? And PS if you love running at a conversation pace every day and that’s what your mind and body love.. keep doing that:)
Most athletes usually work best with 2-4 efforts per week! Right now I am at 2 efforts a week (starting up with some speed again + a long run) and for my best training cycles (where I see the most improvement) 3 efforts a week works best for me and I see improvements. A long run, speed workout (usually a track type workout or hill workout) and a tempo run—> with easy runs and rest days mixed in between those three efforts!
It takes some trial and error (I think) before you can truly find what works best for your training but journal everything so you know! Pay attention to how you are recovering from each hard effort. Remember that just because you do cross-training activities that are different than running, those too can count towards your efforts (those activities take time to recover from too)!
Keep running happy and working towards finding the mileage, efforts and recovery that help you reach the goals you’ve got spinning around your brain:)
PS A new winner for the Sleep Number Giveaway was picked because the first winner never responded (I emailed about 10 times). Audrey won! Tell her congrats:)
How many efforts/hard days works best for you and your training?
What cross-training do you do outside of your running? Do you take any classes at a gym?
Do you usually eat a bigger lunch or a bigger dinner each day?
What is your Wednesday run?