HEY!! I’ve got my 34 week pregnancy update HERE today!
My ‘day after Halloween run’ usually doesn’t feel great but it did yesterday which was fun! I’m guessing that is because we somehow still got the kids into bed at a good time and we didn’t eat ALL OF THE CANDY ON THE PLANET this year = a much better feeling the morning after.
4.5 miles with some gorgeous sights along the way.
I don’t think I’ve EVER mentioned this to you, but I’m a big fan of Utah;) (Please note: my tune changes a bit once we hit the really cold months and I’ll talk about how I’m ready to move to Hawaii)
Andrew was out getting some things done (like more shots before his next shifts this weekend) and he brought me home a donut. Apple fritters used to be my number one for everything but now I am all about the buttermilk bars. The baby started kicking me like crazy after the first few bites!
Flat tire= discount tire. Thank goodness for their play areas!
Halloween lives on.
Lots of biking and exploring while we can before snow.
We held an important Costco survey last night—> Which of these two soups from Costco is better? We both decided the Broccoli Cheddar Soup wins BUT both are really good!
I think Brooke has seen me so much with my huge pregnancy pillow that she now wants her unicorn to be her pillow whenever she is laying down!
I left for a few hours last night to work with the teen girls in my area (I do this one night a week). Then I came home and joined Andrew on the couch to watch GAME!
My affirmator for the week:)
PS Beyond excited to wear a new tank that rabbit sent me! Look at those emojis!
Currently I’m getting slower and slower and have been for the past 30something weeks but outside of pregnancy I truly enjoy working towards getting faster. Yesterday on my run I was thinking about what things I think truly help people to get faster (and what I want to do in 2018 to get faster). I love thinking about what little changes help us to reach that potential of ours. Getting faster definitely doesn’t have to be your goal with running and for many people it isn’t and that is awesome. If it is your goal, I thought I would share 15 (of the million possible) things that I THINK help people to get faster if that is what you are going for!
*Mentally, you’ve got to believe in yourself. What you look for… YOU WILL FIND. Our brains are smart and it will focus on the things that we search for… so search for your potential. You have the potential to get faster, we all do. Don’t tell yourself that you can’t get faster or that it will be too hard. LOOK for your potential, focus on the positives and what you are capable of. If you want to get faster, focus on the fact that you can and that you are strong. You can do hard things! Look for your strengths and potential and you will find it.
*You can’t have it all (right now;)! This is one that I need to work on! I want a marathon PR and at the same time to maybe train for a trail race and a faster mile time with a side of running 4 different half marathons (and getting PRs in those too) within one training cycle;) Okay, that is a little dramatized but we’ve really got to choose one goal (that we are doing for ourselves, and not for social media or for anyone else) and focus on that goal. If we are trying to do too many other goals all at once, we might end up injured/overtrained. Focus on one distance/time goal at a time (PS remember these are just my opinions;) because those specific goals require specific types of workouts to get there!
*LEARN YOUR fuel. This is another one where experimenting really makes a big difference! For some reason I used to fuel before races with pb because that is what other runners did. Running fast + pb = not fun for Janae. Testing out different fuels leading up to a race, during a race and for your recovery will make a big difference in your performance and recovery to get back out there again and keep working.
*Be consistent. It’s not going to happen overnight. Speed doesn’t just pop into our lives (wouldn’t that be nice?!)… stick with it. Don’t get discouraged if it seems like it is happening for everyone else and not you. It will. Give it time and just like anything else that is hard in life… it will take a lot of work, sweat and tears:)
*Intervals. Want to run fast? You’ve got to practice running fast! Starting small is key and slowly building up is necessary along with proper rest and recovery afterwards but intervals/speed work is going to be key for your training. Need interval workouts—> go here!
*Rest! Know the warning signs of over-training. Follow your plan and add in more rest if your body is telling you to do so. More is not always more:) We all have different sweet spots (amount of training that our body and brain handle well) and going above those levels is a recipe for injury (which takes us backwards and definitely slows us down)! The goal after a hard workout is to let your body rest and rebuild in the best way possible so that you can go out and do it all over again and get stronger over time. Give your body the rest it needs.
*Gear! Experiment. My favorite shoes may not be your favorite shoes. You might feel your best running in a specific short and that needs to be your go-to! Try out different pieces of clothing, shoes and gear to find what helps you to move those legs fast and feel comfortable.
*Hit the HILLS! Whether it is hill repeats, trail running or rolling hills on your long run (or on the treadmill). Hills will make a big difference with your speed! “It’s the worst kept secret in running: If you want to improve strength and speed, run hills… Running up hills forces the knees to lift higher, one of the most desirable developments for any runner, because this governs stride speed and length.” (source) I’ve got some hill workouts in this post:)
*Write it down! Writing down your workouts each day (along with how you felt, what helped you and what was holding you back) will help you to really learn about the best training techniques for you.
*Surround yourself with positive people (at least in regards to your running)! This is something that I LOVE most about my running friends and the girls I’ve run with in the past. They are positive. They cheer each other on and they want the best for each other. I talk about in this post an article that really helped me to see how important this is for our training! Talking about what went well together, laughing, smiling, encouraging each other… not only will it help you recover better so you can train hard again (this article talks all about that) but you will help build each other up and see your strengths!
*Along with positive people, run with faster people. I was scared to death for many years to run with people, let alone faster people. It took a friend dragging me out the door to finally do it and guess what, it wasn’t scary like I thought it would be. If I fell behind their pace, it was okay. If I needed to stop to get a drink or tie my shoe, it was okay. Chasing after my faster friends is something that really helped me to get faster… at the same time though, remember to do what is right for you! If your fast running friends are doing a speed workout the day after your long run, stick to your plan. Join them for the warm-up and cool-down but don’t skip your recovery days etc to join in on their fast days. Stay with your schedule but on your fast days, try chasing after them.
(Picture from a day where I was chasing these girls and talking about 5 thoughts that help me through speed work)
*Fast finish long runs. I am a huge believer in these. I think that they really are one of the key workouts and one that I noticed helped me to take my racing to the next level. I talk more about how to do them and why they are so great in this post!
*Experience!! With each race you will learn more about yourself and what works best for you. Some people may do best with having even splits throughout a race while others do best with negative splits or even positive splits. You’ll learn over time how your body responds to different racing strategies, different fuels and hydration, what gear works best for you and what shoes feel the best… this is something I need to practice a bit more with next year. I need to re-learn what strategies work best for me and what feels the best. The more races I do, the more I know about what works well and what doesn’t… and one of these days, the perfect marathon day will come around for me;)
*Educate yourself! If getting fast is your goal, then learn everything you can about it. Not only did I want to become a running coach to help other runners, I wanted to take the courses for it so I could learn more about running and help my own running too! Study, read, listen (thank you podcasts… so many great ones) and talk to other runners. Absorb everything you can to learn about the sport and in my opinion, that can help you to get faster whether it helps you to learn about how to prevent injuries or the best training methods. Learn it!
*Get a running coach. I noticed my BIGGEST improvements with speed were when I had a coach. It is so nice to have an outsiders perspective on your running. Someone (that is trained) to tell you when to push harder, when to rest and how to fit in the workouts that you need to each week. It changed my running to have someone that saw the problems in my training and how to fix them (because it’s hard to see them ourselves)! Having someone to encourage you, challenge you and someone to report back to helped me to get faster! ALSO KEY for this one… make sure you find someone that matches well with your personality. Feel free to ‘interview’ a few different coaches and talk to them to get a feeling for their coaching style to find someone that you will mesh well with! (PS I will be adding to my coaching up in 2018 ((I work with two people currently but will be adding more once we get into some sort of routine with the new baby)). I talk about in this post how I found my coach and the comments include great ways to find one:)
*Bonus—> Strength training. I need to repeat the importance of this one to myself 59283 times because it is the hardest for me but I will and I can this time around:)
Another reminder that I’ve got a new pregnancy update HERE today!
What are your tips to get faster as a runner!? What has worked for you? What hasn’t worked for you?
Have any goals for November? I want to hear them!!
Do you decorate where you live for Thanksgiving?
Absolute favorite type of soup (recipes are welcome with open arms)?