Nog even een mooie actiefoto van afgelopen zondag met dank aan @marloeskarman. Vanavond met baantraining nog wel flink voelbaar die Woolderesloop 🙈.
1 1131 minutes ago
Dat was een hele lekkere intervaltraining!! Samen met een groepje meiden rondjes om de vijver gerend waarbij we telkens een snel tempo afwisselden met rust🏃🏼♀️🏃🏼♀️Dit beloofd veel goeds voor aanstaande zondag! Dan loop ik de @zandvoortcircuitrun en ga ik voor de 12km! 🏁 Wie gaat nog meer meedoen?? #intervaltraining#runninggirlsnl#hardlopen
Agora eu tenho uma médica pra chamar de minha!!! @draanamelia chegou para me ajudar a ganhar mais performance e evitar as lesões... Ela trabalha com medicina da saúde, e quem não quer né noooom?! Mais saúde MAIS KMS!!! Uhuuuuu!!! Agora comecei o acompanhamento com o objetivo de melhorar a composição corporal e baixar o peso, correndo mais leve o risco de lesões vai diminuir muito!!! E é tudo que eu mais quero!!! Vamos fazer acontecer!!! . Ps.: fui de preto pra ficar mais magra, mas não adiantou 😂
ela sabe que não vai estar sempre tudo bem. e que tudo bem quando as coisas não estiverem bem. a vida não é conto de fadas e lágrimas são sim derramadas. o que acontece é que ela decidiu como lema de vida sempre achar um motivo, ainda que bobo, para voltar sorrir. 🧡
My work running club numbers were very low yesterday due to the Baltic temperatures, but I managed to keep a much faster pace than I comfortably run at. As much as I enjoy to pretend otherwise, this improvement business really does make you feel motivated! Finally got back into Strava - follow me (LINK IN BIO)💁🏻 Meg went for a gait analysis (as she's in need of new shoes) and found out that she's a neutral runner and that those slow-motion videos catch ALL the best angles 🙄 New shoes though - SO worth it! L x #runrunrun
Y ENTONCES UN DÍA TE DAS CUENTA QUE TODO COMIENZA DE NUEVO Y LA SONRISA VUELVE A SER LA DUEÑA DE TU VIDA.
Hay un momento en la vida, en que comprendes que ha llegado el tiempo de cambiar, y si no lo haces, nada jamás podrá hacerlo.
Derrepente comprendes que si al fracasar, no tienes el coraje de comenzar de nuevo, la vida seguirá sin ti.
No siempre nuestros días son como esperamos. Sin comprender por qué, a veces toman rumbos tan imprevisibles que ni en tus peores sueños los hubieras imaginado. Pero igual, si no te animas a escoger un camino, o a realizar un sueño, corres el peligro de vagar sin rumbo y perderte. Así que en vez preguntarte mil veces por qué tu vida se ha tornado como es ahora, ten valor y acepta el camino que te espera.
Olvida lo que fue, no te confundas. Eso ya pasó. Sólo el presente importa. El pasado es ya una ilusión, y el futuro todavía no existe. LA VIDA ES HOY. Mide tus pasos uno a uno, sin perder los pies del suelo, guardando tu valor y confianza. Camina con la frente alta, no tengas miedo de soñar, ni de mirar las estrellas.
Aunque la vida casi nunca es como una la imaginó cuando era niño, perdiendonos muchas veces en caminos equivocado s tarde o temprano encontramos nuestro propio sendero lleno de alegría, de aventuras, también de sin sabores y lecciones que te harán crecer pero para ello has de CREER EN TI
Quizás ya te lo han dicho alguna vez, todos tenemos en nuestro interior una brújula que nos conduce adonde anhelamos. Se llama creer en uno mismo. Pero para poder dirigirla hacia nuestros sueños hace falta paciencia, y confianza. Y aunque por momentos parezca que ya no puedes seguir, conoce tu fortaleza, y sabrás sobrellevar todo lo que la vida te depare.
Cree en ti.💚 @adidasterrex
Follow > Via @rbkdc#runitfast#sundayrunday#triathlon#asicsftontrunner#asicsfrontrunner#athletisme#marathon#beatyesterday
0 42an hour ago
W11D3: Mile repeats!🙌 I'm getting my groove back, but still feel like I've lost stamina from my two weeks of...bad running🤷 So, I went into this workout ready to give myself some wiggle room.
1 up; 5 x 1 mile @ 7:54, 7:47, 7:41, 7:35, 7:30 w/ .25 ml RI; .5 ml down.
This felt TOUGH, and it's slower than before, but I'm still happy with it. Progress is not linear, and this workout? It's huuuuge progress from two weeks ago🙄
How'd your #tracktuesday go???
The only way I want to start my week... with a run in the ☀️ even if it means running over treacherous ice... 😳🆘
1 17an hour ago
Drinking enough water would be so much easier if you could just stand out in the rain and absorb it like a plant 🤷🏼♀️🌧
9 58an hour ago
Another sweaty selfie in your face 😝 had to make it black and white so I don't scare you all off. Struggled on the treadmill at first but quite enjoyed it 🙈 Did 2 miles in the first 20 min by doing 1 min walk at 4.2mph then 1 min run at 6.2 then sprinting at 7.5 for 1 min all at a 2 gradient working up and back on that little routine. Then I did some incline walking for 5 min then walk sprint for the final 5 🏃🏼♀️ #cardio#walk#run#sprint#girlswhotrain#girlswhorun#sweat#stayfocused#hardwork#keeponit#enjoyedit
Celebrating heading into the second trimester with baby girl 💕 with a little cardio flow 👍
With hypothyroid and a history I needed this today in more ways then one ☝️ Felt it all creeping in and knew what I had to do 💪
Got in that endorphin rush ❤️ that energy boost ✨ that makes me able to take on the rest of the day and I’m sure being stuck in alllll day tomorrow ❄️ with the crazy kids 😜 #fitpregnancy#secondtrimester#babybump#depressionrecovery#depressionsucks#hypothyroidism
🏃🏽♀️ New 🇳🇱 BLOG online on the @utrechtmarathon 👩🏽💻🏅. My first solo race since the @nycmarathon was tough! 💪 I fought the elements and felt amazing! 💕 But my current feeling reminds me of the song 🎵 ‘Every little bit hurts’. 🏃🏽♀️ Spring is in the air, so it’ll all be better soon! 🌺 Getting ready for my next race: my first relay marathon, the Amstelveen Lente-(Spring)Marathon! 😄🏃🏽♀️🏃🏾♂️
➡️ Link to my blog is in my bio! 🔝🏃🏽♀️🏃🏾♂️🏅💪🎉💕🌺🌷🌼🌹
Back, butt and ab day coming at ya.
*Romanian dead lifts 10 reps x 3 sets - Keep a flat back, raise with your hips before the weights touch the ground, and squeeze that booty at the top. Keep your shoulders back. Don't let them roll forward. *Single arm dumbbell row 10x3 - Make sure to keep you elbow back towards your hip. Pinch and hold at the top, lower slowly. *Bulgarian split squat 10x3 - Do not let your knees pass your toes. Push up through your heel, not your toes. Keep as much weight off your toes as you can. *Standing lat pulldown 10x3 - I try to keep my weight at a point where I don't have to rock to push the weight around. Tight core. Really focus on those lats as you pull down. Raise slowly. *Scapular retractions 12x3 - Small movement. This is to strengthen the muscles that will eventually boost me up in my pull ups. *Ab roller pike 15x3 - Keep your belly button pulled in towards your back. Tighten up that core. *Cable crunch 15x3 - Tight core, pull elbows back to your thighs.
*Sitting twists with medicine ball 15x3 - Tight core, make sure that ball hits the floor on both sides every time. .
You want to tone and shape your body and make your waist look smaller? Lift heavy.
I honestly can't believe how many women still believe lifting heavy makes you look manly and builds huge amounts of muscle.
Sometimes women tell me they don't want to look as muscular as me...in the absolute nicest way possible, DON'T WORRY 😅 THIS☝🏼took about 5 years of consistently lifting pretty much as heavy as possible and limited cardio.
Let's be clear... it is virtually IMPOSSIBLE for you to build mass amounts of muscle if you are female. You don't have the hormones to build like men do.
If you're eating the right amounts and types of food, lifting weights will give you shape and tone (not bulky muscle).
If you've been exercising/doing cardio and eating well consistently and aren't seeing the results you want, it's prob because YOU NEED TO LIFT WEIGHTS TO GET THE SHAPE YOU WANT!
Strength and resistance training burns more calories than cardio and gives you the muscle tone and shape you want. AND makes you feel like a badass 😎💪🏼!
14 2031 hours ago
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I typically don’t post on the easy days...mostly because there’s not much to say or “show”...it’s dark or I’m on treadmill...
But, only showing workouts and “fast” paces is a bit misleading. The truth is, SO many of my miles are around this pace. This is my happy place.
In order to race fast, you obviously have to train fast. But you also need to run slow to get fast. You have to give your body time to recover before you give it more stress.
For years, I didn’t get this concept. I thought I would become slow if I ran slow 🤦🏻♀️ My race paces were much slower than what they are today but my easy runs were way faster. Once I started to slow down, I felt more energy and speed than I had ever felt before.
And keep in mind...fast for me may be your easy day. And vice versa. It’s all relative. To put it into perspective...my half marathon PR pace (last year) is 6:35...almost two minutes faster than what I ran today.
Be proud of honoring the purpose of easy days. You shouldn’t feel any pressure to run a certain pace. Whenever I find myself going down that hole, I keep my watch under my jacket, find some good tunes and just enjoy the miles.
All my runs and workouts can be found on @strava (search: Michele Gonzalez). #offsoapbox#run#instarunners#findyourstrong#athletesunfiltered
50 22183 days ago
Push harder than yesterday if you want a different tomorrow 💪🏻💥. Ik had op voorhand enorm veel zenuwen voor deze training, maar die waren gelukkig nergens voor nodig. Op het einde deden mijn benen pijn en had ik het wel gehad met die snijdende, ijskoude wind, maar als dat het enige is dat tegenzit, valt dat natuurlijk heel goed mee. ZO ontzettend blij nu 😄. Dikke dankjewel ook aan alle voorbijgangers die mij moed inspraken of hun duim opstaken. Dat gaf op dat moment een ongelooflijke boost 💕. #75withmo  #marathonantwerpen
a week ago I ran 13.1 at 7:06/mi and today I ran 16 at 8:00/mi.🤔
which was harder?
but the different paces, workouts & mileage is what it comes down to.✔️
looking back at the tough workouts plus 50+ mile week I dominated this week compared to last week’s low mileage + “rest” week...I remind myself HARD where a week like THIS will take me come May 27th.
• I know my legs CAN run tired.
• I know my legs CAN run GMPs when needed.
• & most of all — I know my MIND IS STRONGER than my legs.
so I won’t stress the feeling of fatigue that my legs felt during today’s last mile...because another long run already awaits to be dominated!😉💪🏽 #gogarzgo#runsacramento#sundayrunday#longrunsunday#runootd
12 4232 days ago
Happy Monday! 🙌 It’s almost SPRING, and I have a lot of exciting things happening this season! 🎉 I’m part of my first Ragnar Road Relay team, I’m pacing/running the La Jolla Half for the first time, and I’m racing in my first multi-sport event! 🏊🏻♀️With all that coming up, I decided it was time for me to really get to work! I went to the gym with my swim gear in tow just in case my legs weren’t feeling up for a tempo run after yesterday’s body works class, then once I realized I forgot my towel (🤦🏼♀️), I ran my mile warm-up, set the treadmill to 6:40, and hoped for the best! 😬😂I was pleasantly surprised that my legs were more than up for it...it felt AWESOME! 🎉 1-Mile warm-up, 6 tempo miles @ 6:40, and a 2-Mile cool-down with my doggies and husband adds 9 miles to the running bank! 🏃🏼♀️☺️Hope everyone else had a great start to the week. 😘 Have a good night, friends! ❤️ #Run#runner#running#tempo#runalways#runhappy#runspo#runspiration#training#marathoner#marathonrunner#motivation#goalchaser#nevergiveup#marathon#sub3training
There was nothing enjoyable about today’s (almost) 13 mile run...except seeing the beautiful sunrise. It was pitch black for most of the run with windchill in the 20s. My legs felt heavy and tired from the first mile...I kept waiting for them to loosen up and to find my groove but it never happened. I had to talk to myself to keep running when I really just wanted to stop.
This is the grind of marathon training. You don’t ever run on fresh legs. You run long on tired legs. You callous your legs to the mileage, the work and the grind. That’s what teaches your body to run strong 20 miles in to the race. It sounds easy on paper but the truth is, it’s hard to stay positive when you are 3-4 miles in to a long run and your legs are just like “heeeey, not today.”
12 miles @7:31 pace (first mile: 8:08, last mile: 7:10) followed by 5 x :20 striders.
56 miles the last 6 days...will hit 60+ for the week with a recovery run tomorrow.
Anyone else like me and have a love / hate relationship with the marathon grind?! #instarunners#run#marathontraining
42 17372 days ago
YES!!! 🏅 The @utrechtmarathon 10km was awesome! 🏃🏽♀️ I didn’t expect to be able to run solo at this pace with my hip injury! 💪 And the temperature didn’t help either! ❄️ But the cold never bothered me anyway! 💃🏽 This was COOL on so many levels! 🏃🏽♀️💪🎉🏅💕❄️❤️