#MarathonMonday Miles and Workous TOP SECRET Keys to Speeding Up
What’s kickin’ y’all? One of my bootcampers (friends really) posted this gif on our bootcamp page and I just had to share. Happy
Monday! Tuesday…yeah… #workingclassathlete
Workouts this week
- 3 x 1600 (roughly one mile) followed by 2 x 800 (half a mile)
- easy runs
- 18 miler with a 3, 2, and 1 mile tempo paces in the beginning with a very long cool-down.
I won’t lie. this. scares. me.
But, I know that when I looked at last weeks long run I had a silent panic attack. When it came time to go I simply told myself to relax and hold on.
Key Points to Help You Run Faster
- run faster sometimes
- then run even faster
- run truly easy and slow on easy days
- do things that scare you
- monitor your heart rate. heart don’t lie.
- workout with my KickYo 3x a week. no. seriously. I am really beginning to believe in the power of kickboxing and yoga for the runner… all the kicking is basically a long dynamic warm up and the yoga is lengthening everything out. So it’s like a primer workout for a solid run. Plus, all that extra cardio is only building that cardio stamina.
- relax. hold on. and run.
This past weekend I also had the honor of volunteering at the Biltmore Asheville Marathon. What an experience!!! I must tell you a 4:00 am wake-up call is tough. And when the shuttle dropped me off at my assigned station I thought I had been left there to die. Biltmore is surrounding by beautiful acres of forest. I mean in the daylight it’s breathtaking. However, it was still kinda dark out, snowing and freezing cold. Race had been delayed by 15 minutes. I hadn’t known that. So I was kinda just running up and down the road over and over again to warm up…One truly is the loneliest number. But, I would not change cheering those brave runners on for anything. I just sang and did jumping jacks over and over again for all the athletes. That counts as a training run in my books. ha. My training runs have been getting a little mixed up due to some scheduling issues lately but it’s high time I made my training a priority. Anyway, I’ve always appreciated and respected volunteers but, I now have an even deeper appreciation for them. THANK YOUR VOLUNTEERS for standing and cheering even in the worst of conditions.
I also had the greatest privilege in all the world to be able to run my sweet friend in the last mile of her first marathon. Talk about emotions all over the place. When she first came to me she had some knee troubles but, really wanted to run a marathon. I am PROUD to say we got her to the finish line in one piece, no knee issues AND she finished strong. #coachingwin
I don’t know if I have any readers from back in my ‘flying feet in faith’ days but I made quite a few rookie marathoner mistakes…I am happy I can help so many others avoid those and actually enjoy their first marathon. Because, my first didn’t end in feeling so good…
I am now looking at taking on some new online training clients now! I do wish to keep spots limited though. I LOVE keeping my training personal and more like a one-on-one basis. So, if you’re looking for some guidance in the right direction send me a message and we can set a time to call or facetime! Nothing brings me more joy than watching my runners (and bffs really) succeed. <3
Or if you’re local you can look into joining my spring/summer bootcamp! Click HERE for that. 🙂
If you could go back in time what would you tell your rookie marathoner self?
What have you been into this past week? Have you every volunteered at a race?
15 Mar 2017 / runpinkjess / 0