Do you ever have a rough day (work, kids, kids activities, family...)? And all you can think about is having an enjoyable run to clear your head. With the snow delay this morning, I was able to enjoy some quiet miles alone to just think and pray. Running may not solve my problems, but helps me get some perspective 🏃🏻♀️😀. Another easy run... getting hungry for some tempos. #strongerthanyesterday#boston2018#bostonbound#marathontraining
When you need to strength train but work is nuts. Managed to fit in two rounds of kettlebell after my #runcommute before my boss called and the chaos begins again. 💪 .
2 rounds of ten reps each:
-single leg deadlifts
Random appreciation because there’s T-3 months until she kicks #boston2018 butt // p.s. in the meantime she’s also kicking med school butt 🏃🏽♀️👩🏽⚕️ #headupwingsout
2 14210 hours ago
12 weeks from this Monday.... I will be running my 7th Boston Marathon. While my first few goes at it went pretty well... the last few years have not been kind to me. Struggling with asthma, and frustrated with my performance (given my training).... I tore the tracker off the back of my bib at the crest of Heartbreak Hill last year and swore I would never run another Boston Marathon. Two days later I told myself... I can do better. I am well into my training for Boston 2018 and I have my eye on the “prize.” That is... run a controlled, consistent, perceived effort pace to the top of Heartbreak... then roll into the finish feeling strong with a smile on my face. Learning how to adjust an 800 meter body and mindset to a Marathon race has been one of the most challenging and frustrating endeavors of my life... but the lessons learned and the amazing training partners I have met along the way have made it more than worth it.... no matter the outcome.
As Boston approaches I have come to the conclusion that because of a debilitating pelvic injury my goal this year will be to finish - no PR’s and probably not even another qualifier, just a finish. My second year in a row to go to Boston injured but no complaints here. It’s a privilege to be qualified and able to toe the start line. I’ll enjoy every step of every mile, grateful to be running. I’ll be back again next year - I have no doubt with my newly found strength and education from cross training and physical therapy exercises along with professional guidance from a world class running coach that I’ll be performing at my best sometime this year. There is a silver lining this year though... I get to run the B.A.A 5K on the Saturday prior to the marathon with Renee! That will be awesome! Well, it’s still 3 months out... maybe just maybe I will re-qualify 😬. #recovering#rundukerun#runningpeppers#boston2018
Another treadmill day after some light pampering during my snow day! 🤣 living the glamorous life over here! I don’t want to get too flashy with a picture of my treadmill set up, so I leave you this! 🤣🤣 (most of you know by now my treadmill is being held together by rope, duct tape and bricks-so I kid.😜)•
On a more serious note, I’m trying to focus in on my form during treadmill runs. I’m a true mid-foot striker but I’m constantly getting injured on the treadmill which tells me I must change how I run from outdoors to indoors. Yesterday’s run indicated I was toe striking for most of it which leads me to believe I was over striding or reaching with my fore foot and putting more stress on my lower legs. Tonight I really focused on having my stride land right below my center of gravity (the more important part of foot strike really has nothing to do with toe, mid, or heel... it is really where your foot lands in relationship to your body!) and I think even in just two runs the data can tell you a lot! I have to get better at treadmill running in order to be successful with my goals! (Swipe for data, and check out yesterday’s post for comparison!) #whenthebabiessleep#momonamission#nevernotmom#milestonepod#treadmill
You know what the hardest part of marathon training is for me? It’s not the tempo runs, hill work, intervals, or long runs. The hardest part for me is scheduling all of these runs. I’m always thinking about when I can do my next run and even that can change at the last minute. During today’s 12km easy run, I was already scheduling tomorrow’s progression for a 6:30am start, but now it will have to happen in the evening! Training for marathons is a huge commitment, but you have to be flexible and quickly shift tracks to avoid getting derailed!
Thank you @teamtiux for today’s feature! If you’re looking for awesome compression socks like the ones I wore today, head over to tiux.co and enter code RUNTHESIX at checkout for 15% off your order!
Easy 5 on deck for this morning after a full rest day yesterday! Gorgeous day in Florida☀️Hope you all have a great rest of your hopefully 3 day weekend!💙 #sundayrunday#easyrun
10 10464 days ago
It's Monday!👊🏻Hopefully most of you have the day off. My girls are at Disney today with their grandparents so I have a huge list of things to get accomplished. Started my day w/8 miles with .25 mile hill (bridge) repeats @ steady state pace followed by .50 mile recoveries. I don't have access to hills unless I drive for an hour so the next closest thing (besides treadmill incline) is this bridge a few miles from my house. Boston "hill" training!💙🦄💛
Uphill repeats will help you get stronger and faster and will improve your running form all at the same time. ➖
Running up a hill encourages good running form because you’re forced to get up on your forefoot, lift your knees, and drive your arms to propel yourself forward. Try to run tall and plant your foot under your center of gravity while taking short, quick, powerful strides.
Muscularly, you engage everything from your lower legs to your hamstrings, hip flexors, core, and lower back when running uphill—all while fighting gravity. It’s essentially running-specific weight lifting for your legs. The stronger you can make these muscles, the more resilient you will be to injury.
Since you have to work harder to get up a hill than you do to move forward on flat ground, your heart rate will elevate more quickly, providing an instant stimulus to your cardiovascular system.
Form tips: when running uphill, lower your arms/hands to hips, just below your belly button.
Shorten your stride/quicken your cadence.
Keep your chest & shoulders open; don't hunch.
Focus on your breathing. ➖
When you reach the top, do a few long strides to get your form back to normal.
When running downhill, slightly lean back and focus on your feet landing softly, mid-foot with minimal impact. ➖
Hills are speed work in disguise!
✨Hustle & 💕heart will set you apart👊🏻Strength = Power💪🏻My one day at the gym this week: making it count🙌🏻I've gotten a few messages asking me about my routine so today I thought I'd write down what I did and share:
3 x 12 dumbbell shoulder press (15lb)
3 x "21's" barbell biceps (20lb)
3 x 20 oblique side bends (25lb)
3 x 12 alternating bicep curls (15lb)
3 x 15 barbell shoulder press (20lb)
3 x 15 ab roll outs
3 x 8 thinking man curls (15lb)
3 x 12 upright rows (20lb)
3 x 20 Russian twists (8lb)
3 x 10 shoulder shrugs (25lb)
3 x 8 single leg deadlifts (20lb)
3 x 25 leg raises + scissor kicks
2 x 12 Shoulder Flys (8lb)
2 x 12 Double Bicep Curls (10lb)
2 x 10 Step Ups (20lb)
2 x 30 V-Sits
1 x 15 donkey kicks per leg
1 x 15 glute circles per leg
1 x 15 donkey whips per leg
1 x 15 fire hydrants per leg
1 x 15 single leg glute bridges per leg
2 x 25 weighted crunches (8lb)
2 x 25 straight leg crunches (8lb)
2 x 60s side plank w/hip dips
2 x 60s high plank (75 min total + 10 min stretch)
Not much legs today - I did some squat and lunge variations from home yesterday along with some hip & glute mobility exercises. I never get to do as much as I want at the gym - there are so many exercises and so many muscle groups and isolations. In a perfect world, I'd have time for 3-4 days in the gym + the running, swimming and cycling! But for now, I'll make do with what I've got🙌🏻Off to foam roll now😉
11 5722 days ago
Instagram vs Real Life:
•Instagram: “Sometimes you have to slow down to really appreciate what’s around you.”
•Real life: “This hill is way too hard so I’m gonna stop and take a picture of the sunrise.”
9 miles, 7:50 average pace, 19 degrees
-3 mile warmup
-5 miles @ half marathon pace (7:10ish)
-1 mile cool down
Glad it’s done!