✨5 tips to transform marathon training✨
✅ More threshold & longer steady state runs less speed work! My speed was always developed better than my endurance. If you find your 5k and 10k performances are predicting you can run A LOT faster in the marathon: this is for you! We only have so many workouts we can run in a training block! The specifics of those workouts is important! Focus on what you need the most help with!
✅ QUALITY NOT QUANTITY: do not compromise the efforts of your workouts to try to hit an extra X miles per week. More mileage is only better to a point. Do not cross that point to have a pretty mileage number! Each athlete is different! I ran the same mileage for both of these races: the difference was 100% quality!
✅ Being mindful of watch stops: I used to stop my watch for excessive amounts of time during long runs or quality workouts to catch my breath or “get energy”. If the workout doesn’t call for rest, try to limit rest! You can do heard things!
✅ FUELING! It’s important! You absolutely need to fuel well in order to reach your full potential in the marathon distance! Experiment and practice during your workouts and race! Make sure you try the fueling plan on days where you are running HARD! It’s okay to change and tweak along the way! That is what training is for!
✅ STRENGTH TRAINING! In the later miles, your body needs to continue to work hard! Your muscles are fatigued and often your form will be the first thing to break! When your form breaks, you waste energy! Having a strong core & muscles can help you stay strong in the later miles in addition to preventing injury.
✨TURN YOUR WEAKNESSES INTO YOUR STRENGTHS✨
What’s your biggest weakness as a runner?
Taboo topic right?
✅My biggest weakness:
getting “bored” during a training cycle. In past training cycles, I have been known to: add in last min races, change workouts, & adjust everything little thing to my liking. Sometimes, I’d up and change my goal race or quit mid-cycle altogether.
I never allowed myself to leave my comfort zone. I never let myself face challenges that could have improved my fitness. I said I wanted to achieve something but I got in my own way!
✅How to change:
the first step is recognizing areas of weakness! Exchanging what you want right now VS what you want most. Reminding myself every day of my goal and this is one step towards it!
⁉️ what is your weakness and how are you working to make it your strength⁉️
82 16552 days ago
Everyone wants it yesterday. Let go of the person you once were & become the person you are destined to be. Deep inside you know what kind of person you were destined to be. Change is HARD. But here’s the thing: 💥 PAIN WILL CHANGE YOU💥 even though you don’t always like the pain: it’s developing something in you! I have failed a thousand times. Failure can be painful. But that pain has been replaced with determination & excitement for new opportunities. Never stop believing. Today’s workout on the road :
⭐️ 8x 800 @ 2:56, 2:56, 2:53, 2:53, 2:56, 2:53, 2:54, 2:46.⭐️ 2 min recovery
It’s been the hardest year of my life. I’m happy I never gave up on my dreams during the process 🙏🏼
27 16372 days ago
6 years ago, the girl on the left was chasing a 21:59 5k. I wanted SO badly to be able to run 7:00 pace for 3.1 miles. Although, part of me thought it was impossible. At this point, i had failed to do it multiple times over a series of months. I remember my coaches face as he watched me fail to hit the goal again and again and again. No progress was being made.. or so it seemed. I had been running for a few years. Part of my mind thought I had “peaked”. Until those thoughts were put to rest when I magically dropped my time from 22:25 to 20:59 in a single race. That single race changed my mindset forever. It taught me that my breakthrough might be around the corner. It taught me that the moment I was about it give up, is the moment something amazing might happen.
Fast forward 6 years: running a half marathon 7 months postpartum at 6:55 pace. That is 4.3 consecutive 5ks at 21:40. Was it my fastest? Absolutely not. But it was another race when I realized there is something more inside of me. LISTEN to that voice!!! ✨ IGNORE what everyone else is achieving. Your life is about breaking your own limits. DONT change your journey so it matches someone else’s. Revel in your differences and enjoy where you are in this moment✨
58 20243 days ago
Behind the scenes work of my running workouts: My secret weapon for coming back stronger? STRENGTH TRAINING.
✅ improves neuromuscular coordination
✅improves running economy
✅core strength = stronger form in later miles
✅ self esteem- measurable progress is always a good confidence booster
My first ever lifetime chin up was at 7 months postpartum. 4 months later I can do 6! I’m a mom. I work full time. I get it. But guys- it’s TWENTY MINUTES. Literally it makes a difference. ⁉️Do you lift⁉️ join my tribe! The SMARTEST decision I ever made for my running was committing to lifting 2x per week with @run4prs.coachskelly
31 15534 days ago
20 miles is done ✅ WHOOFTA that was as hard as I expected it to be! At mile 15, I had to call the workout portion of the run which is always tough mentally. I’m still working on pacing. It’s always been hard for me. Goal was alternating each mile between 7:05-7:10 & 8:00-8:05. I went out too fast by just a few seconds per mile & you better believe I paid for it! 😂🙌🏻🏃♀️Finished out the run & learning from it! Moral of the story is stick with your plan!! The longer the distance, the more important your pacing becomes! Boy oh boy was this a reminder how you can go from the highest of highs to the lowest of lows in just a few miles. It’s been 3.5 years since I’ve ran 20 miles at anywhere near this pace & it was during my marathon PR race. Part of me thought I’d never be able to hit these kind of times again after pregnancy and postpartum so I’m SUPER grateful. Focusing on the positives 🙌🏻✨🏃♀️ 7 months ago I did the same workout 50+ seconds per mile slower on fresher legs 🙏🏼 I hope everyone had a fantastic weekend!
60 23325 days ago
✨ 20 miler on deck for tomorrow ✨ even after 17 marathon finishes, the big 2-0 distance is still intimidating to me 🙏🏼
Have the courage to take risks.
Go where there are no guarantees.
Get out of your comfort zone
even if it means being uncomfortable.
Who is getting uncomfortable this weekend? 🙋🏼♀️🙋🏼♀️
77 169512:03 PM Oct 12, 2018
You can see the confidence change. Social media ruined my confidence as a runner from 2015-2017. Comparing myself to others & listening to outsiders opinions left me thinking my best was not good enough for 2 years. Comments I used to get frequently ate away at me.
✅”You can run so much faster than that”
✅ “You should be able to run XX because you did YY”
✅ “I never ran that many miles and I ran XX time, you should easily be able to”
comments like these likely steam from a good place, but they unknowingly ate away at my confidence for years. “Wow. They are right. I should be faster. I should be able to do this. Why can’t I?”. You can literally see the lack of confidence from left to right image.
✨What happened? ✨I stopped trusting my body. Instead of setting my own goals like I had done in the past, I was allowing other influences to set my goals. I was desperately trying to be the runner that others thought I should be.
Fast forward to 2018. Somewhere along the lines I realized this was happening and took measures to stop it: Here’s the thing: YOUR RUNNING is YOUR journey & it is not for others. It’s 💯 for YOU! Do what YOU want. Set your own goals! Be proud of YOURSELF. You have nothing to prove to anyone. You will never make everyone happy but you can always make yourself happy!
Stay true to yourself & if you ever want to chat about this I am here 💯!!
147 234811:45 AM Oct 11, 2018
I skipped an entire 8 day stretch on my training plan 😂 🤦🏼♀️ it’s not that I wasn’t running. I ran 58 miles last week but I’d see a workout and think, “yeah. Not today. Can’t do it”. And just completely skip it. Gasp! Yes. I struggle. Have you ever done that? When you skip one with whatever excuses you use, it can be incredibly easy to continue the pattern. ✨”I’ve got demons running around in my head. And they feed off insecurities I have. Set me free. I want to be free as I’ll ever be ”✨
This morning I said to myself, I’m facing these demons. I’m strong. It doesn’t matter what excuses you have today. Face those demons. Face those insecurities. You can freaking DO IT! It feels good to show myself I CAN!
2x 200 @ 5:40 pace
4 x 1 mi @ 6:13, 6:13, 6:10, 6:17
2 x 200 @ 5:40 pace
All recovery 60-90 sec jog
🏃♀️✨ before I got pregnant in 2017 I ran one of my fastest 4x 1 mi @ 6:33 avg. today 16 seconds per mile faster in the pouring rain. Come back stronger 👊🏼
50 22012:38 PM Oct 10, 2018
We invest SO much mental, physical & emotional energy into training for a race. It can be emotional weather we hit our goals or fall short or them. This photo captures me crying joyfully as I finished my half PR race because I finally hit a goal I had been chasing for 2 years. 1:28:10 🙌🏻🏃♀️this was 2 years ago before becoming a mom but I can still feel the feels in this picture. regardless of your results this weekend here are some things you should do to bounce back!
✅REST is critical not only from the race itself but from all the training leading up to it. Regardless of how you feel mentally, physically or emotionally take time completely off!
✅ ACCEPTANCE: everybody has good days and bad days. A “redo race” may set you back even further and delay your recovery process. Chose wisely!
✅ BUILD YOUR CONFIDENCE: you can’t move forward if you are stuck in the past! You didn’t peak. This isn’t the end result for you. Weather you crushed your goals or fell short remember this is a journey and the sky is the limit!! Look at how far you have come already- there is nothing stopping you from going further.
✅DEVELOP YOUR GAME PLAN: what is next?! During the rest periods it’s great to come up with a plan of attack for your future goals!
✅ COMMIT TO IT! Results take time! The little things like rest, nutrition, drills, lifting, sticking to your plan, etc go a long way! Fall in love with the little things
38 162412:26 PM Oct 9, 2018
We had over 100 athletes race yesterday. It was incredible. Vast majority setting huge PRs (a few 60+ min) and some qualifying for Boston for the first time despite the new standards. One of my long time athletes actually ran 3:29:59. I told her at the expo, “it’s amazing to see you grow from 9+ min 5k pace to becoming a Boston qualifier.. well you will be one on Sunday”. THAT is how much I believed in her. We knew it would be close. We knew she had to fight. But she walked away with a BQ and 19 min PR.
🏃♀️👊🏼 aside from PR days: We also had warriors finishing MARATHONS when they felt “off” from the beginning to just giving it their freaking BEST EFFORTS all the way to the finish line even though the time goal was out the window.
⭐️YOU are amazing regardless what a time on clock makes you feel⭐️
“PR”/ personal record doesn’t just mean beating a time on a clock. It can mean, having the best attitude you’ve ever had. If can mean staying more mentally focused. If can mean laying it all on the line. PR can mean giving it your best 💯 effort on any given day. You all should be massive proud of not only the accomplishments of this weekend but the work you put in the past months & years (perhaps decades) leading to today. As I told someone at the expo, “the hardest part as the demons you face in the training. All those times your head told you to sleep in, give up, don’t do it” you fought. You fought & WON! You continued to fight them off during the races this weekend. Running is a journey. Celebrate what you have achieved 🙌🏻⭐️🦄
29 17624:15 PM Oct 8, 2018
Belief is powerful. Even when you can’t believe in yourself, you can believe in someone else’s belief in you 🙏🏼 You must seek out people who will build you up! Find fellow crazy runners who love your crazy dreams just as much as you do! ✨Who is excited to spend the weekend with their crazy runner crew 🙌🏻🙋🏼♀️🙋🏻♂️