#tbt That time when the final 10K of the marathon feels very much like the usual training on fatigued legs and you keep passing runners one by one in the home stretch. Hard work pays off in the end. 💪
Strength training.... I’m always posting about my cardio but strength training is a crucial part of being a healthy athlete and reaching race day goals (along with nutrition of course 🤗).
Since I didn’t train for a full distance #ironman this year I committed to really working on my strength training... I do have a gym membership however because I’m fitting in strength sessions with running, biking and/or swimming it’s a huge time saver to strength train at home. As you can see my set-up is nothing glamorous... most items are from the local superstore/online that I’ve accumulated over the years (via the hubby buying me gifts here and there 😍)... can’t forget the make shift mirror to check form 😉. I’ve got the basics to work on light weight training, balance, stability, and core engaging sets. -
Since February I’ve committed to pairing my regular tri training with at least 4 - 20-30 min strength sessions per week. Where before I was lucky to sneak 2 per week. I’ve noticed a huge difference in recovery, in my transitions on race day and during brick workouts, running time and form, and not a single injury all season. I’ve always recognized the importance of strength training but being a cardio addict and nutrition buff... it wasn’t until I could see the leaps and bounds of improvement in my cardio activity did I really start looking forward to my strength sessions 😎✌🏻 ... keep working smarter and harder 💪🏻
I ran with a heavy heart tonight. I started angry. Angry that I keep seeing stories of female runners being killed. Angry for the family of Wendy Karina Martinez and her loved ones. Then as I was about 1.5 miles from home, I saw up ahead a group of probably 12 people standing on the sidewalk. They were mourning. Mourning the loss of their loved one that was pictured there on the sidewalk surrounded by flowers at the feet. 😞 I stopped and walked slowly as I approached, and then I stood a few ft behind them in the gutter and I cried. I cried for someone I never knew. Someone from his family reached back and held my sweaty hand for a minute. 😥 After awhile I walked away and left them to be together and I cried my entire mile back home. We are never promised tomorrow. Make sure the people you love KNOW that you love them. And be kind. If nothing else, we can at least do that. ❤️
#teanawaycountry100 Report #4
So, I made a mistake last post. It was actually mile 22 that I started to notice how much vert I had already accumulated and started feeling doubts. Because, I was so looking forward to the mile 29 aid station; I'd get to see my wife. It's something that always motivates me! Before races I try and predict when I'm going to get to the aid stations she's meeting me at--problem was I was 15 minutes ahead of what I thought would be my best day pace. Some may say "WOW, that's awesome" ultrarunners say "WOW, why were you being stupid at mile 29." Anyways, I roll into the aid station, needing a mental boost. I had just literally fallen on my face.
The crowd and aid station volunteers every time would cheer you in, which was awesome, but I was looking for my wife. She wasn't there. And, I hate leaving without her. Instead of refueling, I mostly just sat there confused. After 5 minutes of nothing, I walked to the trailhead and wanted to leave. But, I decided to wait and see if she'd come. 10 minutes later. Nothing. So, I took off. It was 7 miles to the next aid station, and I had a hope she'd be there. It was a long 7 miles of just being stuck on my own head. I did see her at the next aid station, but I was too distracted. I stopped eating. I stopped drinking. I stopped enjoying one of the most beautiful places I'd ever been too.
I think it was partially the climbs. One climb ripped my heart out. It was the last major climb before the turn-around. Instead of pacing it easily, I gunned it. It wasn't super steep at first, but the last mile was crazy! It gained around 1000 feet in one mile, then dropped down 500 feet only to go back up again that 500 feet.
I rolled into the turn-around not knowing how bad I was. I heard later that the aid station told my pacer I looked rough, and I could really use a pacer. My wife said she knew at the next aid station I'd look shattered next time she saw me. She'd seen the next bit play out in races before. (Note:The second photo was another guy I can with)
The most important thing in communication is hearing what isn't said. Peter Drucker
So today we went out for another 5 mile run and a friend of my wife (the one she always runs with) came along.
For the past couple of times I have been training my wife on the right way to run, the right way to breath, to go into a climb and how to run efficiently downhill and she greatly improved l, she tells me that she feels lighter and the run feels better and easier but with the new person that came along I had to pass through the basics as we were running and although she was very receptive every now and again I felt she needs encouragement.
Now, every one has their brand of encouragement, the way I some times do it is by challanging the person to over come and push forward so I told he once or twice "what happened, ur feeling tired already?" My wife didn't like it and when her friend parted from us she told me that she felt I was too negative and the way that person would have encouraged some one was more along the lines of "you can do it, ur a champion, this challange has nothing on you" and the way I was "encouraging her" was putting her down.
I don't know if it's TRUE but it struck a cord with me, you can always encourage people by challanging them but there are a lot of positive ways to convay it and it is important to know the person you are "cheering" on, how they will receive the encouragement, will they feel up to a challange or like they are put down.
@nechama27. Thank you for being my cumpass and making me think and rethink my actions.
6 341 hours ago
I’ve been slacking on posts for the last few weeks, but am back at it and will continue to post regularly.
My running seems to follow my posting schedule.
For example, I’ve only been running 35-40 Miles a week since my race and getting in a few long runs on the weekend.
I was finally accepted into Boston last Friday and that has sparked me to get back into it.
However, I’m going to focus on running a fast half and 5k time this fall and then start marathon training in January.
I have a half marathon this Sunday, but it’s more of a benchmark to see where I stand. The real race is going to be at Dallas this year.
My goal for the turkey trot is to finally break into the 16s and for the half to break 1:20.
We all go through slumps, but those who are successful find a way to get back to it. 💪🏼
Lovin’ the cooler temps these days. Perfect running conditions as I head into my longest run of my training for #stwm this weekend🤞
I also love having @arbonnecanada protein pounder (chocolate flavour) back in my life ❤️ It’s been vanilla favour for the past week, which is best for smoothies, but chocolate and water is the best when I’m in a hurry. Seriously, the only protein pounder that I legitimately enjoy drinking mixed with just water - so easy and so good! Thank you @katherineoneil for making this an essential part of my daily routine 🙏💪🙌
Since last week, when I ran at home, I was followed by creeper with a knife I’ve now recruited this lil boog to run with me while I’m in md. He’s very dumb, trips a lot, and barks ferociously at little kids on bikes😘but he also barks insanely at anyone who tries to come near me so we make a good team😂
Not bad for a tempo workout! I take my time warming up- but I had a good solid 10 + intervals at 9:00 a mile or under (run intervals). Ended with a 7:32 mile interval! 🎉🦄🙌🏻
5 221 hours ago
Running hasn’t been super relaxing for me over the past week, but I really needed tonight’s run. I love having Thursday’s off so that I can have a day with my boys, but sometimes it’s really tiring! I spent all day trying to keep the boys from destroying the house and from hurting themselves and each other. I love those boys more than anything, but I was ready for some alone time during my run.
5 miles in 42:52.
I’m also really glad tomorrow’s Friday! I’m going to see what I can do in a 5K on Saturday morning. Hopefully it’s not too hot and humid! What are your weekend plans?