I have had some fantastic runs this week and am feeling GREAT. Thank goodness a bad and unmotivated week was followed up a great week of running!
Monday, I took off because my weekend of extra-curricular activities left me horizontal most of the day (YUCK).
I also lifted weights for an hour on Tuesday and I was SO proud of myself..I haven’t lifted since the beginning of April and I REALLY feel the difference in my running when I don’t. Gotta hit it hard to get those numbers DOWN.
Wednesdays run was after work-I gave myself a pass on running in the AM because I was super tired from a double workout session. My Tempo run looked like this:
It was GREAT and I felt SO STRONG afterwards. Added bonus was that I was also .44 seconds faster than I was during my last tempo run. I had a little gas left in the tank and I knew I could have gone harder (the next time, I am going to increase my tempo speeds). I calculated out that I would have hit a 1:38 half if I had kept going. Tempo runs are HARD but they make you FASTER, that is fo-sho. I randomly threw in a harder 1/2 mile at 9.0 because I am trying to finish my runs faster–> this is supposed to make your legs crazy ready for marathon fatigue.
Thursday – i ended up running at night vs the morning. I got up and cursed the Gods Of Spring. Are you kidding me right now?? THIS is the temperature?????
Gross!! WHERE is spring? It is almost summer and I wore a coat to work and a SWEATER. Stupid. It was a long cold, hard winter and I am not being rewarded with a beautiful spring…I do not understand!
Anyway, lately, I have been focusing on a few different things to improve my running:
-My diet : (this just started this week) who knew you are what you eat? I kid- I think everybody knows. I decided to eat really really clean this week and see if it really helps. Now, I eat fairly healthy, but I tweaked my diet to cut out any processed things, and all my snacks were fruits and veggies. Also no glass of wine with dinner. Or candy. (wahhhh, I love candy!!) I will tell you it has helped a ton. My whole body is more alert and ready to go and I find myself able to handle speed better.
-Core Work Planks. Core workouts. I will tell you this: it works. I feel my form getting better. I strive to do 2 minutes of planks minimum twice a day. On elbows, and then each of my sides during the next set. Planks are not easy!! but they work great!
(I don’t do all these different kinds of planks, but I am working towards doing a little but of each of them)
-Push-ups. Man, I love push-ups. I can out push-up most men I know. I do about 200 a day-I always feel it tightening my entire upper body. Now, there are a whoooole bunch of push-ups. I don’t do the funky one handed push-ups, or the ones on your knuckles. I’m your standard up and down gal (for now).
-including speed ritually. Intervals, Yasso’s, tempos, Fartleks, sprints. Pick your poison, and just do it. You might not want to do them, but they make you faster. Trust me on this. Yasso’s and Tempos are my personal favorites. Yasso’s are effective, they are difficult, and they hurt. (tomorrow is Yasso’s day, just an FYI). Tempo is my other fave because it’s a challenge, always. For more on the perfect tempo run for YOU, you can go here
-Pumping my arms. this May sound silly–but sometimes I just forget to do this and it really helps your form. Seriously, have you ever been running and it dawns on you that you’re NOT paying attention to your arm movements? I am guilty!
Form is something I try to be cognizant of. hint: to closely analyze your own form, look at your race photos. Good running form looks like this:
You can read more on form here
Anyway, happy Friday!! I hope you can benefit from these things I’m focusing on!
Is it warm where you are?