Hi guys!👋🏽 This taper has felt like more like a “get well/recovery” period than a traditional taper.🙄Honestly I don’t really have any taper nerves- I just have a lot of feelings of hope that I can feel well enough to run a really great race.😌Tomorrow is my last workout- & then I’ll get a massage-& meanwhile I’m drinking my broth, getting so much sleep, and trying to keep my mind chill!❤️
👉🏽Here’s some things to keep in mind if you’re tapering too:
🦋You WANT your body and legs to feel restless- that means you’re saving up all that energy for the big dance!
🦋Sleep is your BEST FRIEND right now- prioritize it!
🦋Stay vigilant with rolling out and doing your TLC with body work. Don’t slack off just because the mileage isn’t there.
🦋Spend time each day visualizing yourself running the race of your dreams. Direct any nervous energy into excitement for your performance.
🦋Find a taper mantra to say during taper- like, THE WORK IS DONE- TIME TO EXECUTE.
🦋If you’re feeling nervous or anxious- text a positive friend and have them pep talk you- or write out a pep talk that you would give your best friend who has been training MEGA hard and is MORE THAN READY to murder a marathon course- and read it to yourself.
🦋Focus on GREAT nutrition this week. Only a couple things we can still do to help make a difference- choosing high quality foods & supplements your body needs is one of them!
🦋TRULY believe that no matter what happens- you’re still the best. You still will be worthy of love- you still will be enough. Your performance in your race has no bearings on any of that. We GET to race for fun & as the reward for all of this crazy hard work we put in DAY IN & DAY OUT!
OUR GOAL NOW IS TO MAKE THOSE TAPER BUTTERFLIES FLY IN FORMATION 🦋🦋🦋
It’s been another amazing week hiking to hidden waterfalls and mountain ridges, practicing yoga with the rising and setting sun, climbing trees, rappelling rocks and waterfalls and spending time off the grid, disconnected but connecting to the flow of nature, and the people around me.
It might be cheesy to say I feel so grateful to have @chakraecolodge in my life and the ability to share it with the amazing community of @runlikeagirl_ca but it’s a pretty appropriate word for how I feel. 🌺🌴♥️☀️
1 135:34 AM Dec 2, 2018
This hamstring🦵exercise is brutal, but oh so effective. Using a band like this will help you control the eccentric part of the movement, which will strengthen the hamstrings through a full range of motion 🤓
Go try this at home (tag me if you like!) And, yes, I struggle too.. 😵
1 165:24 AM Dec 2, 2018
My favorite trail running partner💕. #tbt to Eliza's first trail run with me. Got to start them young😉.
Happy Thursday everyone.
0 88:30 AM Dec 1, 2018
“New study suggests smiling makes you run faster. ... Smiling 😀while running 🏃🏼♀️could boost athletic performance, according to a new study. The research, published in the journal Psychology of Sports and Exercise, suggests smiling makes running easier by helping reduce muscle tension and distract runners from bodily sensations. “ @roadrunnersports 😄😀🤗 It’s SCIENCE! Nailed it!
Did you remember to smile on your run today?
0 1812:39 AM Dec 1, 2018
Running high on the Sunset Peak Loop, Lantau Island, Hong Kong.
On course at Lantau 50 from @actionasiaevents ahead of this weekends race!
Today at the Youth and Ultra Academies the team did running uphill & power hiking workshops.
The trails are stunning and everyone is having fun!
Film by @maxromey /Max Romey Productions
KOSGEI SPLITS A 31:23 10K TO CLOSE HOME IN 2:18:35 BEATING DUBAI CHAMP DEREJE BY NEARLY 3 MINUTES IN CHICAGO
The Kenyan Brigid Kosgei has been impressive over the last couple of years and met her peak thus far in Chicago, running into 7th all-time on the women’s world list. A thrilling course record 2:22:15 in the difficult Honolulu Marathon last year after a runner-up 2:20:22 here made her known amongst the world’s best marathoners. An improved best of 2:20:13 in taking 2nd to Olympic 5000m champion Vivian Cheruiyot’s 2:18:31 in the warm London Marathon meant she could enter into all-time territory.
She stayed with the leaders for the first 30K of the race on a 2:20:40 pace before unleashing splits under 3:10 each kilometer to cover the next 10K in a blazing 31:23, something only Mary Keitany has bettered. The end result was the biggest victory of her still young career, besting 2:19:17 (2018) woman Roza Dereje of Ethiopia who finished in 2:21:18 with her countrywoman Shure Demise rounding out the podium in 2:22:15.
I would say this run puts Kosgei right up there with Keitany and Paula Radcliffe amongst the greatest marathoners and matches the quality of Radcliffe’s world record here in 2002. She’s the 4th woman to enter the top 7 all-time this year and we could be seeing 2:18’s become a common occurrence with 2:17’s & 2:16’s from the 6 of those women who are still active today.
[KEN 🇰🇪 A24] BRIGID KOSGEI'S PB/ #7 A-T MARATHON (🥇) AT CHICAGO WMM (🇺🇸)
1st/2nd Halves: 70:09 / 68:26 = 2:18:35
CKPT🕢Clock Time | 5km Split | 10km Split
05km – 16:48 | 16:48 |
10km – 33:24 | 16:36 | 33:24
15km – 49:49 | 16:25 |
20km 1:06:32 | 16:43 | 33:08
HALF 1:10:09 | ( 2:20:18 Projected Pace )
25km 1:23:29 | 16:57 |
30km 1:40:01 | 16:32 | 33:29
35km 1:55:37 | 15:36 |
40km 2:11:24 | 15:47 | 31:23
FULL🏁 2:18:35 | ( ~5:17.1/mi [~3:17.0/km] )
Last 2.2K in 7:11 min (16:21 5km pace)
CV: ~1:15 = 2:17:20 –1:20 = 2:16:00