10.35 miles @ 8:34 pace for my Tuesday morning. I went with Emilee and with every day we are feeling a bit more like ourselves post-marathon. Excited for some speed today!
I always find it so cute when Brooke holds Skye because Skye looks like she isn’t much shorter than Brooke.
I took the girls to meet up with my sister and her kids at the duck pond
I am really hoping we get a few more weeks of fall because it really is just the best.
Andrew got back from a training and then we all went out on a bike ride. He bought Brooke and Knox special riding gloves and it made their life.
The highlight of Skye’s day was that we found her dog that she is obsessed with. She went a full 24 hours without it.
And then we had more Cafe Rio leftovers at my sister’s house for dinner.
The other day Sonia told me that she has a marathon coming up in December (GOOD LUCK)! She asked if I would post about how I warm-up before a marathon! She doesn’t want to waste energy on a warm-up before running a marathon but she finds that her 1st mile is usually the slowest!
Here are my thoughts on warming up and what I have found to work for me! BUT remember (like always)… I am not even close to an expert. I just write a random running blog and what works for me might not work for you but I think the key is experimenting around to find what is best!
Before all of my shorter races leading up to the marathon (half, 10k, 5k) this year I have tried to get in about a mile or more of easy running with 4-6 strides at the end (20-30 second sprints). After my strides I like to do some dynamic stretches (like front leg swings, side leg swings, high knees and even some squats to wake up my glutes) and I try to time this so that I finish my warm-up routine about 5 minutes before the race starts! This routine has worked great for these races and I felt like I was ready to go from the beginning of the race to run fast.
For St. George this year I did a very minimal warm-up. I jogged around the elite corral for a few minutes (maybe .3 miles total) and from there I stretched out my hamstrings with front leg swings and I did this IT band stretch in the movie below because I was randomly worried about my IT band (even though I had had zero problems with it leading up to the race) before the gun went off! For the marathon I REALLY find that I have a much better race if I treat the beginning miles as a warm-up. This helps to prevent me from going out too fast. 26.2 miles is a long way and I really don’t want to go much longer than that when I add in the warm-up. For the marathon I love mentally splitting it up too… the first 10k is a warm-up, from the 10k to the half I focus on sticking to the paces I planned on and then holding strong until mile 20 and then LETTING LOOSE for the last 10k.
Random tangent of the day—> I loved this article that came out about our team!
PPS Megan D made these cookies for me (yep, candy corn + peanuts + white chocolate) and they are pure heaven.
Tell me about your warm-up routine before a race?
What is your favorite stretch that just feels amazing?
Last person you went on a run with (if you are someone that likes to run with other people)?
What is your favorite animal (question from Brooke today)?
-Brooke’s is a cheetah and Skye’s current is a duck so the above duck pond was quite the event.