We all hit some new PRs yesterday and I think I know why…
My friend found a penny during the warm-up, picked it up and passed it around to all of us and she said it was a good luck penny.
It was either the penny or the hundreds of miles and workouts we’ve done over the last few months that got us all a new pr:)
8.22 miles @ 8:28 average with a new pr for the MTC mile! My previous PR for this mile was 5:16. This MTC mile is the one that is partly flat and then downhill for the rest so it is absolutely aided but it’s fun to see how much faster my legs are moving than they did when I started doing this mile a few months ago (my time then was a 5:51 on it).
My cadence (how many steps you take in a minute) has always been around 165 over the years (even when running faster/doing intervals) and it’s awesome to see how much it has improved in the last few months training with my coach. Even while running easy during our warm-up my cadence/leg turnover has improved and then when I want to go fast (the highlighted mile) I can get them to spin a bit faster. I always told myself that I couldn’t get my legs to move fast like that because I was born with a slower turnover or I didn’t run in college blah blah blah but through working on it it has improved!
PS not sure about my average heart rate for that mile because I’m guessing it was more like 200… not 154;)
While the perfect cadence is different for so many runners, a quicker cadence/turnover helps to avoid injuries from overstriding (your foot landing in front of your body rather than underneath your body) and it simply helps us to get faster! This article has a lot of great tips/workouts to help you increase your cadence if you are wanting to do that.
Our coach went out the day before and freshly painted our workout markings in the different locations (he has had permission to do this). It’s been fun to work with a coach in my same area so that you are given the exact locations to do your workouts along with what to do!
Before the mile we did a bunch of strides (20ish second sprints) and then after the mile we ran to the track and did a few 50-100m sprints. We are dropping our mileage a lot this week to get us ready for our race on Saturday.
Core conditioning at Burn Bootcamp was calling my name so the girls and the stuffed dog that comes everywhere with us went there. My goal is to go once a week to burn and continue working on my pull-ups 4 times a week at home during the rest of this marathon training cycle… and then after the marathon get back to 2-3 times a week at burn.
Trader Joe’s is right next to Burn which is another reason to go there more often. TJ’s protein pancake mix is REALLY good FYI… samples are the best marketing tool ever because 99.9% of the time I buy the item that they are sampling when I normally would have never bought the item without tasting it first.
We had swim lessons and then we sat on the driveway and had some deep discussions together while munching on these.
Fast forward through a bunch of errands and time at a park…
Ali sent the recipe for this southwest turkey vegetable rice skillet and it was so so good. Thank you for all of the zucchini recipes… I have quite the list of delicious things to make now. It was so so good. PS if you make it make sure to add some avocado on top.
We got to work together…
And then I put Skye in pajamas. They were not Minnie pajamas so she went into the laundry room and dug through the dirty clothes to find them. She found them and then had a meltdown when I had to put them in the wash and not on her body. So we definitely ended on a high;)
But the glazed donut I had after Skye went to bed was sure amazing.
Random question of the day that I would love to hear your answer—> If you love vegetables is that because you grew up eating them often and prepared delicious ways or you learned to love/eat them as an adult?
Are you a sampler person at grocery stores? And if you are do you usually buy what you are sampling or not usually?]
Have any good luck charms, good luck gear or good luck routines?
We had this discussion during our run—> are you a crier? When was the last time you cried?
-I’m a big time crier… pretty much anything can get the tears flowing for me ha!