Ein freier Tag und sonniges Wetter...Die besten Voraussetzungen um die Laufschuhe zu schnüren 👟🏃♂️
⌚️11,8 km - 01:04:47 (5:29 min/km)
2 5016 minutes ago
Two part run, both half’s freezing. Part one: 4.5 miles mostly with Kasey. Part 2: 2 miles with Jennie. Approx 20 degrees F, with a 20 mph wind ❄️
Todos los pedidos solidarios para @ninosconcancer enviados y donación realizada 👏🏻👏🏻👏🏻
Ya somos empresa mágica 😁😁😁
Muchas gracias a @wolferas_run por esta increible iniciativa y por su impresionante promoción junto a su mujer @lafemme_run 💪🏻💪🏻💪🏻
Por supuesto dar las gracias a @loading_body_mind por unirse a esta inicitativa 👍🏻👍🏻👍🏻
Y por último, gracias de ❤️ a todos los que os habéis sumado a esta gran causa, vosotros sí que sois mágicos 🐺🐺🐺
This is the easy 30 I was supposed to do yesterday. Felt good but sloppy. Going slow to keep my heart rate down results in foot shuffling instead of nice clean strides. Suggestions welcome on how you balance “easy” and “clean” for your recovery runs / base mile runs.
🌟AYER VOLVIÓ A SALIR RODADO EL ENTRENO 😊🥊‼️
🌟EL MÍSTER ME PASO EL ENTRENO 💂💬"(4X2.000+)1000m
🌟LE ENVIÉ UN MENSBY LE PREGUNTÉ SI LAS INTENTABA HACER A 3:20😅...
🌟💂💬 HAZLAS A 3:25‼️
🌟😅💭Y ES QUE TENEMOS LA MANÍA QUE CADA SEMANA QUEREMOS MEJORAR Y CORRER MÁS RÁPIDO 😅‼️
🌟Y AYER TOCÓ APLICAR LA TEORÍA DE LA MESETA🗻.
🌟ES MEJOR NO INTENTAR MEJORAR Y ASIMILAR LO CONSEGUIDO😊‼️
🌟Y CUANDO HABLAS CON GENTE QUE LLEVA AÑOS EN ESTO TE LO ACONSEJA...
🌟SI NO... EL CUERPO LO RECHAZA EN FORMA DE LESIÓN O SOBRECARREGA😫🔥
🌟Y A ESO IBAMOS🥊‼️
🌟CLAVÉ LAS LAS 4 SERIES EN 6:47 y 6:44😅
🌟ESO ES A RITMO DE 3:22 - 3:24🏃💨🔥🔥
🌟Y COMO LUEGO TENÍA UN 1.000 A TODO LO QUE DABA LA MAQUINA... PUÉS AHÍ ME QUITÉ LA ESPINILLA😊‼️
🌟EL 1.000 A 3:18🔥‼️
🌟Y SINCERAMENTE.... CREO QUE PODÍA HABERLO HECHO MÁS RÁPIDO 🥊😬🥊‼️
🌟PERO ESO LO TENÍA QUE HABER DEMOSTRADO Y NO 🗣️BLA BLA BLA...😂‼️
🌟TOTAL... QUE 17Km MÁS A LA SACA 💪😬‼️
🌟Y EL ENTRENO LO TUVE QUE SACAR IN EXTREMIS A HORAS QUE LO QUE REALMENTE APETECE... ES ESTAR EN EL SOFÁ 😅‼️
🌟SEGUIMOS AVANZANDO PARA CONSEGUIR ESE SUB 35' EN 10KM🥊😊🥊‼️
18 374an hour ago
Running up a mountain is always challenging for me. The air gets thin, my legs are burning, and very often I trip.
But then I get to the top, and the view is always breathtaking so I forget everything.
Whatever uncomfortable feeling vanishes, and I'm overwhelmed by beauty.
Then we run back to where we started and I think "I can't wait to do it again!" Runner's selective memory is a real thing.
3 47an hour ago
Day 21 of #40daysofawesome#rwrunstreak ~ ninja running 20*F feels like 6*F wind up to 20 mph. Need my hot coffee really bad. Have a great Wednesday everyone!
Boston (3:09) ➡️ Chicago (2:59) ➡️ CIM (2:55)
You can say 2017 was a big year for me. Each of these marathons were a breakthrough for me. Not because I set a PR each time, but because i proved to myself that I can do hard things. Hard work really does pay off. I can’t wait to see what 2018 brings!
77 287517 hours ago
Transformation TUESDAY!!! My heart, my mentality, my fitness, my faith, everything down to my core being has gone through a transformation ❤️.
June 2014. San Diego Rock n Roll Marathon. 4:21 😳Showed up with running about 80 miles a week. All miles were run at the same speed and same distance. Overtime, I became slower because every run was "as fast as you can for as long as you can" I was basically running myself into the ground. I experienced an IT band injury mid marathon and it got bad quickly. The last 6 miles were walking/running. I took a LONG break after this marathon due to injury and overtraining. My adrenals were fatigued and it took A LOT of work to get back to health.
May 2017. OC marathon. 3:20. I invested in a coach. I had rest days, hard days (Speed, tempo, long) & easy days. There was variety and time to rest & recover. You get stronger from the recovery, not from the workouts! Took me a long time to learn this! I took recovery very seriously this cycle. I was able to execute almost every workout and I showed up to the start with a game plan and so much heart! I still bonked at mile 20 and it was a painful finish (as captured above). I got my first BQ and I finished wanted more.
December 2017. CIM. 3:05. This cycle was TOUGH!! It was filled with ups and downs. Planning a wedding, starting my career, and moving to Nor cal threw my body into constant stress. But, running was the one thing I had in this cycle to keep me happy. And joining Arete running club 💙 I did A LOT of strength training leading up to CIM. I also did more drills focusing on form. I believe these two things made a MASSIVE difference in my performance. My posture was the same in mile 1 as it was in mile 26. I got rid of my hip drop!! I felt strong the entire way!! I smiled literally the whole 26.2 miles and felt so much love for this sport. And now I'm here with dreams so big, they give me chills! #gorun#worlderunners#runnersrepost#runinrabbit#radrabbit#worldoftri#iloverunning#runhappy#run#zensah#cleaneating#runningterritory#transformationtuesday#bostonbound#bbg#marathon#ihavearunnersbody
120 206618 hours ago
We all have dreams. But in order to make dreams come into reality, it takes an awful lot of #motivation, #dedication, self-discipline, and effort. 🏃
2 65232 hours ago
Stretch, stretch stretch!! Don’t laugh! You will see me doing this odd pose and many more from now on. The last few days I started getting comfortable and didn’t stretch very much and so tonight at the track I paid for that. My glut was hurting, so I backed off and opted out of the speed work. I warmed up 3 miles then did 6 x 800m w/ 45 second rest (basically just to stretch my piriformis and hamstring) then 2 mile cool down. It felt so easy and that’s good, I wanted to go faster but I know what’s at stake. Lol. This was a good reminder to stay on top of preventing injuries!! Happy to have figured this out and be on the comeback!! 🏃🏼♀️❤️
3 miles on the treadmill and 10 minutes outside because the sun was shining! Tomorrow I will officially be in the third trimester! 🎉 (according to my doctor) In my mind I’ve already been in the third trimester for 2 weeks 😂
SPEED/TEMPO DAYSS- MAXIMIZING YOUR POTENTIAL!! 😍
Following up last night’s post- I just wanted to give more detail on what speed & tempo days look like for me!🙃
⚡️Speed days are SUPERRR crucial to getting faster. The interval lengths for me depend on what my goal race is.
⚡️If you’re looking to build speed- start with 200s & 400s & work your way up the ladder (600-800-1200-1600) week by week. You have to FIND the speed first in a 400 before you can hold it one day for a mile- and then one day for a longer tempo.
⚡️This summer I really wanted to speed up my speed, haha, literally. And was able to make huge gains by doing double speed workouts a week- where my longest interval was a mile. I did no long tempos during this time because the whole point was to really improve my threshold. Ask yourself in any training cycle- what’s the purpose of this cycle??!
⚡️Going into a workout- you should know what pace you could hit. I had more success when I planned out what my pace would be for my first couple so I didn’t burn out after one interval. I ALWAYS want to close a workout hard. You practice in your speed workouts how you will close your races. ⚡️⚡️
⚡️In a marathon buildup- I do a speed workout & a tempo workout (5-13 continuous/no stopping miles at marathon pace) each week. With the marathon-I really needed the tempos to practice holding a pace. Tempos are SOOO important to putting together your speed & endurance & are confident boosting for the marathon.
⚡️I always get a warmup in. I used to show up late to workouts and MAYBE get a quarter mile warmup in- NOT ok. Your body needs that time to get prepped to run fast. I do a 2 mile warmup before EVERY workout- and some days I feel like I could use another mile to get really ready.
⚡️With tempos- I try to hold back & feel really relaxed in the first couple miles- because the middle miles feel tough & boring- and the last couple miles you may feel like you’re just holding on- so you need to really relax into it in the beginning.
⚡️In a cycle- I start with 5 miles at MP & add 1 mile every week- up to 13. You get stronger as you go! ☺️
Any questions?! Feel free to ask! 😘