Мои первые 400м в рамках легкоатлетической эстафеты. 🏃🏻♀️Мой первый спринтерский забег. Слишком быстрый старт, неправильная раскладка сил..Я сделала всё не так 🙀🙈 Пожалуй, все-таки 10 км мне было пробежать проще, чем эти 400м. Но опыт, конечно, интересный!
Good morning! Only had a few minutes so attempted to sneak in a good run...turns out it was just not “good.” The PsA has been winning the battle over the past month and it has been hard battling through the fatigue in the morning. Need to battle through though and will win this battle! Much more work to be done. #curearthritis#racingforacure
Nine miles at “ow, this sucks” pace 😀 Couldn’t hit any of my paces due to yesterday’s two mile sprints for the marathon relay and five medium-paced miles the night before. Rest day for me tomorrow and plenty of stretching and rolling to be done. And brunch after today’s run with my @rocknrunphilly folks was quite nice!
A beautiful #churchofthesundaylongrun today down in Baltimore. Perfect weather, relaxed pace and amazing company all lead to a great run. I knocked out 11 miles with Lance around Druid Lake and then the last 5 with @wvugirl2014 around the harbor. And finished it all off being as #basic as possible with smoothie bowls! 75 miles and a couple good workouts on the week and on to the next with my next big race the @nafhalf coming up in September.
"I already know what giving up feels like. I want to see what happens if I dont."
Set out this morning on my first run since completing the water fast. Its amazing how a week of mental and physical rest can be just what the body needs to reset.
Was pressed for time so was only able to squeeze in 7 miles, but felt fantastic during and after the run. Give me some more!!!🏃♂️
Amazon Music: Coheed and Cambria
PB ALERT 📣⏱
For the past year I’ve been working for a sub 1:30 half marathon and today, I absolutely CRUSHED that goal! My official time was 1:27:53! There were times during the race that I felt I might be going too fast, but I raced boldly and consistently. There have been tons of difficult workouts and long miles all throughout my training, but moments like this remind me that it’s all worth it. Today, we I’ll be celebrating this W - tomorrow, the work begins to go sub 1:25! 👣
(No medal again - budget race, but it’s all good) 🏅
Mais um ciclo vem aí 🙌🏼 pq eu gosto é disso! Hj foi difícil terminar a prova e seguir para o longo. Finalizei os 10k um pouco cansada pensando nos 14k q teria pela frente... Jesus! Mas faço com alegria pq amo 💚 Feliz pela @joiceatleta no pódio hj 🏆com ela na prova não tenho nenhuma chance 😂 Um feliz domingo e ótimo descanso! #react#sovai#corresampa#nikerunning
Walking yesterday and about to turn to my house, I saw this can laying on the ground. I found it completely ironic. Soda is so unhealthy for human beings. And the irony that a Coke can would have the word “Coach” on it. I didn’t always think this. But with a lot of amazing grace and healthy perspective , I’ve learned. And am so thankful! Here is a website telling the negative effects of drinking soda, i.e. Coke. https://foodrevolution.org/blog/food-and-health/soda-health-risks/ #health#fitness#nutrition
As you’re planning out your workouts for the week, be sure to add some planks into those strength workouts 💪🏼 Remember, 10-15 minutes of core/glute work 3-4x per week will help keep you running strong 🏃🏼♀️🏃🏽♂️ The plank is one of the best exercises you can do for your core and it doesn’t require any equipment. If you’re a beginner, start with 30 seconds. If you’re not new to the plank, start with 60 seconds and add in some variations to keep it interesting 😉 There are so many variations out there, but these are some of my go-to favorites...see below for form notes 💪🏼 What are some of your favorite plank variations?? What other variations do you want me to post? Let me know in the comments 😃
With any of the plank positions, set yourself up for success from the beginning with proper positioning ➡️ Shoulders right over the wrists (or elbows if you’re in low plank), body in one straight line (hips not sagging or high in the air and head aligned) - squeeze your glutes to help your hips in alignment.
▪️ Shoulder taps: spread your legs a bit for a wider base of support and try to avoid rocking side to side too much as you alternate tapping your shoulders ▪️Spider-Man: bring knee to elbow and keep hips square to the ground throughout the move
▪️Jack: this adds some power 👊🏼 Watch for the hips dropping (make sure they don’t); you can tap your toes if the jumping hurts anything ▪️Up & down: this one burns! Try to keep your hips square to the ground throughout the move and limit side to side motion. Alternate which arm goes up/down first.
Hi #runfam ! On this #sundayrunday rest day, I thought I would share 10 non-running facts about myself in the hopes of getting to know this community a little better! Everyone in the #runningcommunity is so supportive and I’m so grateful. I have only been running since September of 2017 and I wonder every day why I didn’t start sooner!!
10 facts about me:
1- I met my husband Jay in kindergarten and we’ve been friends our whole life. We didn’t realize until we were 27 that we were meant to be.
2- We have a son, Tommy, he will be 2 in October.
3- We have 3 dogs and they are all brindle pit mixes. Most people think they are related but they aren’t. Bella is 12, Roxy is 8 and Nola will be 4 in August. And yes, we know 3 dogs is insane but they needed rescuing so here we are.
4- I currently work for the Community Department at a large credit union in upstate New York. I plan our fundraising events and coordinate volunteer opportunities for our staff. But, I’m making an exciting job change next month for a really great opportunity!
5- I didn’t start running until after I became a mom. Something about showing my son the dedication this sport needs and how you can continuously get better is what drives me to keep showing up.
6- I love Broadway and musicals and will never say no to seeing a show. We only live 3 hours north of NYC. I also love country music but I don’t listen to music when I run, ever.
7- My parents have been married for 44 years and are the best of friends. My hubby and I are truly inspired by them.
8- Yes, we want another kid and we hope it happens soon. But that’s it. One more would make us complete.
9- I love to drink craft beer, especially sours, but my first love and go to when mama needs a drink is red wine or champagne. Life is better with bubbles.
Although I indulge from time to time, I truly do try to live a healthy lifestyle and try to eat as clean as possible. Making better choices is something I work at every day.
10- I change my hair color often. I recently became a coppery red head and love it but I’m already thinking about my next shade.
Well that’s a little bit about me! Do we have anything in common? Tell me something about you!
I didn’t run on Friday. I put on the running clothes, but I never actually got out the house. I didn’t even do my exercises. I avoided contact with Coach Matt, and generally felt bad about myself. Saturday was one heck of a comeback run and I did my Friday exercises, so I’ll check into the portal @runbetteracademy and face the music...lol. My long run consisted of:
◽️1 mile warm-up
◽️8 minutes at lactate thresholds (LT) with 1-minute recovery
◽️repeat 8 minutes at LT
◽️3 miles easy
◽️8 minutes at LT with 1-minute recovery
◽️7 minutes at LT ◽️5 miles easy
◽️1/2 mile cool down
The number of emotions that a long run takes you through is fascinating. I always experience highs and lows. Just keep running. If you feel like crap, give it some time. A good song will come on, or you’ll see something beautiful 😊. When I was really feeling tired at the end, I got an opportunity to help someone and that totally restored me and gave me the energy to throw in a tabata at the end. Keep pushing out there 👊🏾
Today’s workout was 2x 800m, 1x 1600m, & 2x 800m, with 45 second jog rest in between. My average pace for the 800’s was 6:00/mi and my 1600 pace was 6:10/mi. I had a little trouble pacing where I would slow down too much in the middle of my distance and have to really push at the end to make up for it. I know if I had kept my intensity up in the middle my times would have been lower. Something I’ve always struggled with is gauging how much to give so that I don’t die out before the end of my workout. This fear of dying out has held me back a lot in my career, and slowly I’m learning to let go because training is the time where you shouldn’t be afraid to die out. Training isn’t perfect it’s there to work out your weaknesses. Training isn’t the time to let your pride get in your way. Let yourself fail and work up from it. The more I remind myself of this the better athlete I become, so if you find yourself in this habit too I encourage you to drop that pride or fear from holding you back from your potential. #dontlimityourself