Half Marathon Training Day ONE!👟 I’ve been putting off starting to train because honestly I’m afraid of running. I’m so comfortable in the yoga studio that facing the obstacle of training would make it real; I am running 13 miles in April...🙈 But today we got out of bed in the morning & started this journey.🌟 #halfmarathontraining
Smiling because I nailed my speed workout ⚡️😄 It doesn’t always happen, but never give up, and celebrate YOUR wins! .
Extra happy because the emojis that best describe most of the texts to my Coach are —> 🤦🏼♀️ and 😂
The last few training weeks have included my fair share of mishaps like programming Garmin speed workouts wrong (twice in the same night), missing my corral closure time, and the good old running too fast on easy days.
It doesn’t matter how many marathons I’ve run —> still learning! And most importantly, having fun. 😉
Wearing my awesome @rockay_running sleeves that helped me win that speed workout! 👊🏼
my excuse game was STRONG today.
slept in. warding off a cold. tired. lazy. homesick. plantar fasciitis. forgot watch. i even re-read the part of my training book talking about how missing one run won't affect fitness 😂😂😂 had to give it a go though (after retrieving Garmin, of course)
i took 2 snack breaks, stopped at every crosswalk and any other time I wanted. It wasn't a great run but I travelled 24km on my legs and tomorrow is rest day. Back to Netflix. NEVER GIVE UP!! _______________
0 227 minutes ago
W2D3 ⛰ Don’t be fooled by this flat seeming backdrop. In my attempt to run in the morning before the rain and snow and winter come back from it’s 2 day vacation, I somehow managed to combine these 400s with hill repeats. Needless to say I didn’t hit any of my paces. I don’t think this is what my plan meant by “not on the track.” 🤣 Either way it was a killer workout, I ran in shorts, my daughter was happily playing with different toys at my mom’s house (it takes a village!!). I’ll call it a win 👍
1 mile ⬆️
8 x 400s @ 10k pace (more like somewhere between half and 10k pace) with 400 recovery
1 mile ⬇️
6 miles total with 679ft of elevation gain
I could hardly contain my excitement for tonight’s interval session under the stars in what I can only describe as B-A-L-T-I-C conditions (that is a genuine happy face 🤣) All I could think about were Cheesy beans on toast and heated leather seats which was all the motivation I needed to hit those paces and get it done! 👊🏻 Happy hump day! 🐫
Whether I’m trying to fix my mid morning hunger attack at work or need a filling pick me up before dinner these bars are always the perfect snack 🙌🏼 my favorite is probably the chocolate walnut brownie 😍 but I’m pretty partial to all of them @perfectbar
1 738 minutes ago
It's the day of the week everyone waits patiently on pins & needles for: the day of a NEW Blog post about all things running (link in bio). If you don't tell the world you're running a 1/2 marathon, are you really even running it?! We think not.
We have been training for this upcoming race for months (feels like years) now, and if there’s anything we’ve learned, it’s that music is key. Like so key that we wouldn’t run without it. Who runs without music- for fun? Our guess is nearly no one. We certainly don’t get down like that. So we wanted to give you all a training update, but most importantly, share our current running playlists. Maybe you don’t run; that’s fine (we get it). Perhaps you want to use our music as your “setting the table” playlist (we recommend the clean versions for that purpose). We don’t know- no judgies here. 🎶 🎼 🎵
We hope you enjoy- and if you have any sweet jams or other advice that gets you fired up for running, send them our way! Ginger & Blonde out (at a very slow to average pace). 🏃♀️💨🏃♀️💨
Would have had mikenuggets every meal, but ran out! These things are amazing. I dont recommend the Post Cereal... I may be too much of a Peanut butter chocolate guy, but to me they aren't worth it and not enough flavor.
Have you tried the Thin & Trim Chicken sausages?? These are great especially for their macros!
1 1249 minutes ago
As I said earlier, my brother and I are taking part in a 30 day challenge! (OK, he challenged me & I could not say no & look like a chump!🤦🏼♀️) Thankfully, it has not been as hard as I expected it to be! And this is coming from someone who literally would eat fast food every day AT LEAST one time PER DAY! I had a problem🤫😩. It was really bad I got to my highest weight EVER! 181.4 pounds😞 I HAD TO DO SOMETHING so I figured starting this challenge with my brother would help catapult me into a healthier lifestyle. After all, I was already at my worst, there was no way I could possibly go down from here, right? Although, I do have a confession, I DID eat Olive Garden last night🤫, but while ordering I had the waitress only serve me half and box the other half. Like I said earlier, I did not start running/training for a half marathon because I wanted to lose weight. That’s not really in my plans (OK, yes it is but it is not my goal, just an added plus to my New Years resolution). I’m not focusing on weight loss right now at the moment. Aside from this 30 Day Challenge. Which I felt would help me become healthier and hopefully I can stick with it for more than 30 days.
ALTHOUGHHHH, I will say that since I started running/jogging/walking, (3x/wk; avg30-40min) which was on January 4th and started this 30 day challenge on January 7th, I have already lost 6 pounds! I weighed myself this morning January 23 at 175 point something! (I was too excited to see the 175 that I didn’t focus on the decimal.😂) I feel like what I am eating helps me feel better for my runs, can you imagine running after having ate junk food 2x/day?! Yuck. No way! I would probably have a heart attack😂. What are your New Years resolutions? Anything similar? Let me know in the comments. 🙃
1 112 hours ago
🏃🏼♀️Got another great run in yesterday. Starting to slowly get more comfortable with each mileage bump. Hoping to be relatively comfortable at 7-8 miles by the time I hit the first week of March (Run the Alamo Half!!) The weather has been pretty amazing recently so I’m really grateful for that. It makes getting out so much easier and actually makes the run enjoyable.
4 407 hours ago
What a morning! My goal was to run / jog the whole thing and finish in less than 3 hours. Grateful for my superfood nutrition for fueling the run, my pals at @legacy_health_and_wellness for helping me with a training program, and my @birddogs for providing a smooth as silk, comfy run!
5 413 days ago
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What doesn’t kill us makes us...🤔...crazy?🤪... OK maybe a little😂, but I’m banking on stronger💪🙏😜 My knee has decided it’s only happy when I’m running, as the pain only comes AFTER I stop🤨🤷♀️ I pushed the pace a little too much Monday and definitely felt it Monday night and yesterday. So I’m hitting the strength training and PT hard and will continue to keep my runs short, easy, and off road as much as possible for now.
Annoying as they are, these little “injuries” are just part of the game. They point to our weak spots and imbalances, physically AND in life. Marathon training definitely consumed my free time the last few months, so I’m taking this little setback as a message that I need to slow down and focus on the things and people in my life that got a little overlooked during training. Balance is tricky, but so incredibly important❤️ Happiest of happy hump day guys!🤗😘
❝ ... cultive o seu melhor sorriso e sinta a felicidade de receber esta dádiva de simplesmente VIVER ! ... a felicidade esta nos pequenos detalhes de carinho que graciosamente florescem nos nossos dias!❞
Bom dia ❤️ #corrida#corridaderua
Running is when both feet are in the air, feet/ankles relaxed. This is also called the flight phase, and you should enjoy the travel time.
❌Reaching lifted foot in air, during run. He is already preparing to land the foot, ahead of body, reducing air time, increasing impact and slowing down run. ❌He is reaching vs running!
✅Running, both feet in air, ankles relaxed, hamstring reflex finishes Pull, gravity will lands lifted foot.
✅He will respond to ground contact by Pulling foot as body recovers run pose and starts to Fall, both feet back in air, to keep running.
🔹Your job is to hold shoulders over hips and pull foot off ground, then release and enjoy your flight! 🔹321Run online course registration is open: runrx.fit🔹 #runrx
6 61818 hours ago
#transformationtuesday 1st half marathon to 9th half marathon progress! About 5 years of hard work between the two photos. Lots of miles, smiles, and yes...definitely some tears in there too.
For most people, results don’t happen overnight. And that’s definitely the case for me! I’ve been dreaming and working towards finishing a half marathon in less than 2 hours for what seems like forever, and nearly 5 years after I crossed the finish line of my first half marathon....I finally did it!
A look at my progression over the years (my best half from each year):
2014 - 2:32:09
2015 - 2:18:31
2016 - 2:14:01
2017 - 2:04:06
2018 - Injured DNS half
2019 - 1:57:49
Consistency, determination, and the desire to challenge myself have driven my progress. You have to truly want it for it to happen! In 2018 I struggled with injury and burnout from training both physically and mentally. A forced break healed me (mind and body) and I am so overjoyed to say I feel back at the top of my game!
Keep pushing towards those goals and focus on progress, not perfection. I’ve learned pinning a race as “the one” that “X” will happen does nothing but cause disappointment when progress happens but you might not hit the goal you had in mind. Strive for your best! Be proud of progress! And yes, be proud of those races that you do your best and don’t see progress on the clock. It’s a journey! 👊
Check that you are Pulling ankle up under hip in practice. Swipe⬅️to see video.
🔹Stand in the running pose
❌Kicking back, ankle behind hip, using active contraction of hamstring and not recovering running pose ❌He will hold shoulders in front of hips, causing extra load on back and hamstring during run
✅Pulling ankle up under hip, recovering running pose
✅During run he will use muscle elasticity + reflexive response of hamstring as he pulls in response to Fall 🔹He can look forward to reaching his running goals by adding skill practice to his warm up, following the programming of his coach @ryan_mcspadden in Dallas,TX🔹 #runrx
Running pain free is always the goal!
Add skill practice to training to prevent injury and enjoy the benefits any speed or distance in your run.
Pic1 Top Row ❌She is pushing off back leg, knee extended and reaching lifted leg, traveling up vs forward, both unnecessary muscle actions that increase impact, load muscles and slow down run. ❌Lifted leg lands ahead of body while back leg travels back, delays recovery to running pose, increasing impact and ground time.
✅Pulling foot off ground as body Falls forward, lifted leg relaxed, to get in air to run 🔹Hamstring reflex finishes pull, bringing ankle under hip, gravity lands lifted foot, close to under body, recovering pose to Fall-Pull and continue running.