Thursday training sesh 😜😅: 20 minute jog warmup; 3 x 200m accelerating (which was 8-12 mph acceleration), 1 min rest between; then 400m A3 (which I ran at 12.6 mph (I could have increased that speed... I was tentative 😏 (can't do that again)) then walk 2 minutes; then jog 400m; then 400m AN1 (coach @triminozzo explained this to me thus: "run as fast as you can ... a little faster than the mile pace") 😳 ok; then cool down for 5 minutes. Video is the AN1 400m at 13.8 mph. That's a 4:27 mile pace. Coach says my traps are too tight. I've got to loosen up and flow. Get off the treadmill and get on the track and fly. Roger that. My form started to fail about 50m out from finishing. The @wheelpowerteam team is awesome. In August 2017 I was struggling to walk due to back issues, ham issues, foot issues. Coach, thank you for believing in me, your patience and guidance ... and unrelenting quotidian expectations of me to bring my best. Lots of work to do. Progress today. 👊🏽 Set your goals. Brand them into your heart. Believe in yourself. Then work specifically everyday. Bring your best. Leave it all on the floor. Bring it!
the way you breathe, is the way you live ❤️ yoga has taught me so much about running & life. I'm back on the bench, in limbo, waiting for more tests but I have not lost my faith. I'm doing what I can, when I'm able and still breathing.
(29sec later ...)
“Daddy, look! It’s Mommy!!!”
“I can do all things through Him who strengthens me.” - #Philippians 4:13
So impressed with @sarahmb15’s strength & patience, and to have #faith in Him and His plan for her ... even when they didn’t agree on timing.
This AM, Abigail got to ring the bell and hold the watch (once she woke up from her warm-up nap) for Sarah’s first indoor #track session in 3 years ... a year before Abba was even born!
First we ran ... then we ran long ... then hard. Today, we ran #FAST! 💪🙏🙌👊 #progress is progress, no matter how big or small the step. On Jan 15, 2018, we took a BIG step!
🔜Just 🖐 days until the launch of RunDoyen.com which will enable ALL runners to get coaching and training tips from some of the top Pros like @alanwebb1
Follow to see how we’re reinventing how the running community connects. 🔜
Incase you weren't already sure, Clayton Murphy is the real deal. Clayton won the USA Road Mile Championships at the Grand Blue Mile in 3:59.96 and then won the 1500m at the Drake Relays 4 days later in 3:41.75 (in the rain), both against loaded fields. Way to go Clayton!