Bringing the shorts back out was a little premature. I need to wait at least a few more weeks to acclimate because I was frozen for the workout yesterday. I’ll adjust soon, but until then, I may have to double up my tights for a bit;)
Trying to run fast with frozen air will make me so strong for when I try to run fast at sea level with perfect air in Seville.
You know it is a bit frigid when frost forms on your friend’s vest…
The majority of the run was in the dark, but it sure felt good to be able to see for the end.
Does anybody else love staring at the graphs after a run? I could do it all day!
We did about a 4-mile w-u and then started with a 5-mile tempo. Miles 1-4 averaged 6:28, and then I finished with a 6:03 for mile 5 (which was my coach’s goal for me). We did an easy 1.5 miles and then 5 x 1 min on/1 min off. I wanted to quit because of the cold, but I turned the tempo into mini-goals (just hit the next .25 mile!), which immensely helped my brain.
I will forever do shorter-distance work before jumping into marathon training again. My leg turnover improved in just a few weeks of hill sprints and 300m/400m work at the track. After Seville, I want to train for a fast 5k because I’m growing to love the short, fast things.
I had a question on IG about how I stay injury-free, so I thought I would include it here, too):
*I make sure to keep a consistent period. My biggest injuries occurred when I wasn’t having a period. I was running too much and not giving my body what it needed. Now, I make sure to give my body a surplus of calories to keep up with my activity to keep a period.
*I trained for an ultra… aka I focused on JUST building endurance/mileage and not speed simultaneously. After my 50 miler in 2019, I started marathon training with both higher mileage and bigger speed blocks.
*I stop or do something about it the second something starts. Currently, my left leg has the slightest niggle from all of the track work I did the last few weeks, and I’m going in tomorrow to see my PT. It’s not an injury; it’s something I know I have to take care of and not be lazy about. But if something feels like an injury, I stop right away.
*I take my easy days truly easy. Back when I pushed my easy days, I got hurt often!
*I try to switch up the surfaces I run on often (DIRT). Variety is everything.
*I strength train a few times a week (I keep it short, but it works wonders)
*I rotate between at least three different pairs of shoes a week!
*I refuel within 30 minutes of a run… I never skip this!
*Consistency! I’ve been training for marathons for almost 15 years now… my body has just learned that I’m not going to stop this hobby, so it better play along
Speaking of strength training, I did this one yesterday:
Has anyone played around with the Kaizen app? You can get some pretty sweet training plans on there (I am using my coach, but I’ve looked around on it a bit).
I like the predictions it has for me better than my watch, haha:
Another sun on the porch afternoon.
I love it when they share a stool even though there are seven others…
I am positive that we are the #1 consumers of these noodles… just add some protein and veggies, which is perfection.
Going on three weeks soda-free… saving these for any guests who want them.
What helps you to stay injury-free?
Are there any running/training plan apps that you love?
Do you have a lot of snacks at home or more ingredients to make things?
Tell me about your workout today!