7 Tips on early morning running & FAQs

“How do you run so early in the morning?” 

I have not always been a morning running, so first I will share MY story on becoming an early morning runner


The first 7-8 years of my “running life” I ran sometime between 4pm and 10pm. This was my routine. I ran after work; I ran when it fit into my schedule best. On the weekends, I NEVER got out the door before 9am. I was very particular about having to eat, digest, go to the bathroom, etc.

My first job out of college, I worked 7am-3:30pm (which eventually became 6:30am-3:00pm). This schedule meant I had to wake up at 5:45am every day just to get to work by 7am. 5:45am was tough at first, but eventually it became a part of my routine, and I found myself falling asleep at 9:30pm every night. Despite waking up at 5:45am every day, I ran after work. I never even thought about trying to run in the morning.

About 1 year ago, I got a new job. The work hours at my new job are more like 8am-9am arrival time, so my usual 5:30am wake up would be over-kill. I liked my routine of waking up at 5:30am, and I didn’t want to change it. This is what sparked my quest for becoming a morning runner.

I decided I would just changed when I did my run. This was tough because I HATED the thought of running at 6am. The first 6 months of this was so incredibly brutal. I felt sluggish, stiff, pain, dehydrated etc. I now feel exactly the same during my morning runs as I used to on my afternoon workouts. I learned a lot along the way, so I will now share with you.


My Advice

1- At First Start by waking up only 30-60 min earlier

Rome was not built in a day. If you usually wake up at 7am, try waking up around 6:15am. There is no need to make an aggressive jump like 5:30am or 4:30am when you are making a lifestyle change. You are more likely to stick with it in the long run by slowly building up your wake up time. By doing this slowly you will be able to change you body’s internal clock over time. After weeks/months of doing this, you will get tired earlier in the evening. You will be able to fall asleep earlier. Falling asleep earlier means you can wakeup earlier 🙂

2- Start off with SMALL runs

Split up your runs at first and start with LESS miles in the morning. This will allow your body to EASE into the idea morning running. Another benefit is: It will take less time, so you will be able to learn your new routine and how to manage your new wakeup time and schedule

The first week

Try running 1-2 miles in the morning instead then maybe run another 2-4 in the evening. 

The Second week

Try running 3-4 in the morning then 1-2 in the evening

OR 

Monday & Wednsday- run in the morning

Tuesday & Thursday- run in the evening

Eventually switching this to be more time in the morning 🙂

3- Prep EVERYTHING Night Before

Lay out your running clothes (socks, shorts, sports bra, EVERYTHING you need)

Prep all your work crap the night before- this is different for everyone. Some people might be running from their house and some people might be driving to the gym. Whatever you will need to use the next morning, you better have it laid out or packed in a bag!

4-Get out of bed immediately

As soon as you hear that alarm, GET OUT OF BED IMMEDIATELY. You have NO TIME to risk laying around scrolling on your phone in your cosy bed. You need to rip the band-aid off and get your butt out of bed RIGHT away. I’m talking within seconds. This is the HARDEST part of the whole day, but you NEED to perfect this. 

5- Warm up in your house before running

Congrats, you got out of your comfy bed. You just woke up. Start walking around your house A LOT. Get things MOVING! Grab some waterand go up and down the stairs. Drink coffee while walking from room to room. By moving around, you will get the blood flowing and should help get you to poop and wake yourself up to be ready to run.

Don’t just sit there and relax while drinking your coffee scrolling on instagram! Sitting around is a huge waste of time- the clock is ticking!

6- Have Extremely Low Expectations for Pace at first

First think to yourself, why would I feel good on a morning run?

You have been sleeping. You aren’t used to running at 6am. I can almost guarantee your effort level will NOT be reflected in the pace you are running at least for the first 30-45 min. 

It is normal to be running .5-1.5 min per mile slower than your usual pace when you first make this change. If you does not happen to you, you are an outlier.

It took me 6 months of running to be able to overcome this “pace” barrier. I now feel the same on the morning runs as the evening runs. Your body adapts over time. Be patient. Running slower on your easy days is not going to make you a bad runner.

7- Make sure you know where bathrooms are 😉

Chances are your body is not used to “emptying the tank” completely at this time of day. You might find that you need to stop to use to restroom during your run so plan out a run around port-pottys or circle around near your house at first if you anticipate problems. If you are at a gym, this is not as big of a deal.

8- Don’t Give up

It takes a LONG time to fully adjust to a new routine. Even if after 2 months, it still feels hard don’t give up! Eventually it will get better!

FAQ

What should I drink before my run?

Me: I drink a 12oz water and a hiball energy water or coffee 10-30 min before my run

What do you normally drink in the morning? Do you think this is something your stomach could handle on a run? try it out. 

What do I eat before my run?

Me: If I wake up hungry I will eat something small like a protein bar or half a bagel 10-30 min before my run. If I don’t wake up hungry, I don’t eat anything unless I am running for over 2 hours then I will force myself to eat something small just to prep for “race day”

What do you normally eat in the morning? Do you find that you are starving within 30 min of waking up? Can you run after eating? try it out. 

What should I eat after?

I like to recovery with a protein shake 30-40min after my run then I will eat my breakfast I packed about 1 hour later at my desk.

 

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My first Marathon 4:09 (now 3:14 PR)

If you have started to refer to yourself as a runner, be prepared to answer the question, “have you ran a marathon?” from every person you met, ever.

I don’t blame people for asking. Most non-runners don’t know much about the running world. They just know the word: MARATHON. The word marathon is recognizable as “accomplishment”. You will never get the same reaction for telling someone you ran a 10k as would telling someone you ran a  MARATHON.

Before I ventured into the marathon distance, I had been running for over 4 years. I considered myself a runner. I was proud of my 22 min 5k PR and ability to run a half marathon at about 8:00 pace.

However, I can’t COUNT the times I was told by someone who knew virtually nothing about the sport, “Oh- well you’re not a real runner unless you run a marathon”

This left me frustrated and fuming every time. It was the BIGGEST cut down to be told I was not a “runner” simply because I had not run 26.2 miles, yet.

It’s natural for people to want praise from others. It’s human nature to want recognition for hard work. I believe that is what makes the marathon distance so alluring to many runners. Sick and tired of being told I was not a runner, I registered for my first marathon in May 2013. After over 2 years of ‘competitive running’ and over 1 year since my first half marathon, I decided it was time. My only true motivating force behind this decision was finally to say I had run a marathon.

I was not truly inspired. I didn’t REALLY want to run a marathon. I just wanted the glory of running a marathon. I wanted to know what it was like. I wanted to experience what a “real runner” experienced. I wanted to see what I was missing out on. What is this “marathon” thing all about.

After training for 3 months, I realized 1 thing: marathon training is really hard. It was also not very fun for me because I was not fully ready to run a marathon at that point.

 6 weeks out, I ran my longest training run of 19.5 miles at about 8:50 average. I could not physically walk for DAYS after. I was in a world of pain. My running took a turn for the worst, and I was unable to run for 2 weeks straight because of an injury from my long run. I lost a lot of speed. I lost confidence. I lost the little motivation I did have. I was terrified for the task in front of me- 26.2 miles.

As I stood in line waiting to run 26.2 miles, I thought breaking 4 hours would be a cake walk- HA.I was under-trained and over-confident.

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I came in the 13.1 mark in 1:53 with the 3:50 pace group.

My husband shouted, ” 1:53- Now Can you do that for the next half- maybe even faster?!”. I will never forget those words. My heart sank, and I wanted to cry. I felt very fatigued, but I was only HALF way. I just shook my head and said “no”.

I was terrified. I didn’t know what to do, so I tried to conserve some energy by slowing down. I watched the 3:50 pacer faded off into the distance ahead of me. I was completely embarrassed and felt like such a rookie.

At mile 16, I knew I was in trouble. My pace was fading into the 9:15s now. I hit mile 20 at 2:58 (8:54 avg).

At that point, I was stopping at every water station. I was grabbing 2-3 cups of water to walk with and drink. I dumped them on top of my head.

The last 10k involved a lot of tears. I was getting passed by every person in the race. My confidence was shredded to pieces. I was in a world of physical pain, and I was also very scared. The feeling you get in the later parts of the marathon, is a feeling you NEVER experience in training. I was scared that my body was falling apart. I was afraid I would never run again. I was basically a wreck.

I ran/walked the last 10k in 71 min (11:30 pace). When I crossed the finish line, I was embarrassed. I burst into tears because I thought I was a failure. I wrecked the entire moment. I think the first words out of my mouth were, “I couldn’t even run faster” as I cried like a baby.

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Everyone said, “You did one! Now you can be done!”. I just thought to myself:

There is NO WAY I am done with the marathon. 

I wanted revenge. I needed redemption. It’s like I almost turned runner-crazy from that day forward.

I got my “redemption race” 2 months later. I ran a 3:47 negative split race at the University of Okoboji in 2013

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3 months later: I ran my 3rd marathon at the Twin Cities Marathon in 3:45

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1 month later: I ran Rock n Roll Vegas with a new PR of 3:43563159_10200996747222264_2039327754_n.jpg

At this point, I had overcame my fear of the marathon. I wanted to try to Qualify for the Boston Marathon. This would require a 10 min PR. I put my nose to the grind-stone all winter. I emerged 5 months later with a new PR of 3:27 and second female at the Wicked Marathon in Kansas. I was over the moon about qualifying for the Boston Marathon by over 7 min!

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I ran a negative split (1:44, 1:43)


It was right after this race that I started thinking I was “invincible”.

4 weeks later I ran another marathon in 3:31- another BQ

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Then a month later, I decided to stop up to the ultra marathon distance. I was second female at the Booneville 50k with a time of 4:53

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2 Months later… I ran ANOTHER marathon

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And then I got hurt. I didn’t run another marathon for 6 months.

I took another 12 min off my time this year with a 3:14 PR. 11535821_10204429349675180_4881151967377935335_n.jpg

I ran 11 marathons in the 2 years after my first marathon. They say you never forget your first, and I don’t think I ever will! It has been quite the journey, and I learn every step of the way.

I encourage everyone to follow their heart with their training. Do what you WANT. You are NOT a professional athlete. You are doing this for FUN. You did it for YOU. Keep chasing your dreams and never give up because of the time it takes- the time will pass anyways.

 

How to start running

 In 2007, I was a junior in high school. As a part of my ‘girls only’ gym class, we had to run 2 laps around a track. On the first lap around, I thought I was dying. All the girls whipped pasted me smiling, talking, & laughing. I was the 3rd to last finisher.

Fast forward 8 years, and I crossed the line of the Boston Marathon with a time of 3:20:44 (7:40 per mile). What happened? How did I become a runner?

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1- Start Small

If you can’t run more than 1-5 min:

Bike/elliptical/swim/stair master/walk: 2x a week for 20-30 min at a low intensity
walk/run intervals: 2x a week for 15-25 min

If you can’t run more than 6-12 min:

Bike/elliptical/swim/stair master/walk: 2x a week for 25-30 min at a low intensity
walk/run intervals: 2x a week for 20-30min

If you can’t run more than 1-2 miles:

Bike/elliptical/swim/stair master/walk: 2x a week for 25-30 min at a low intensity
walk/run intervals: 3x a week for 20-30min

If you can’t run more than 2-3 miles:

Bike/elliptical/swim/stair master/walk: 2x a week for 30-45 min at a low intensity
walk/run intervals: 3x a week for 20-40min

2- Learn what paces to run

Once you are able to run 2ish miles at a time, learning correct paces to run at is critical! I like to input my race results into this calculator: Find your paces here!

For beginner runners, I find that doing a “1 mile time trial” is more effective for paces than a 5k time. So, run 1 mile as fast as you can then you can use this calculator:

Let’s say you run a 9:55 mile:

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You might be like “what the heck does all this mean?”. You can click on the rectangle next to the name to find out “when”/”how” to run these paces 🙂

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3- Don’t rush into races

My rules of thumb for races.

Prior to running 5k/10k:

5k- Can you comfortably run/walk 2 miles?

10k- Have you ran 4-5 miles? Are you able to run 3 miles without a struggle?

Prior to training for marathon/half marathon:

Half Marathon- Have you run a 10k? Have you been running at least 15 miles a week regularly for 3-6 months?

Marathon- Have you ran over 10 miles multiple times? Have you been running over 25-30 miles a week for at least 6 months?

 

4- Don’t Play the Compare Game

Do NOT compare your progress to other people. 99.9% of the time, you are not getting the full story. So your friend ran a marathon after 6 months of running? Maybe it came easy to her because she was a competitive soccer & hockey player 3 years ago.

Bottom line, the biggest motivation KILLER can be comparing yourself to others. 

Focus on yourself. Focus on the effort you are putting in. Focus on where YOU want to be.

Focus on YOUR goals. 

5- Have fun

Running is a lifetime sport.  Don’t be too hard on yourself or take yourself too seriously during the process. We all have bad runs. We all have bad races. 

Contact me directly if you are interested in training plans or have any questions on your running journey:

Irun4PRs@gmail.com

5 Favorite Treadmill Workouts

It’s freezing outside & the roads are frozen over. Don’t let that stop you from running! Treadmill running can be boring, but you can spice things up with these 5 workouts. First, it is important to calculate custom paces & mileage for YOU.

Calculate Your Paces:

 Please use your mostrecent 5k-10k PRs for the input into this calculator:

Pace Calculator

Note: If you don’t have a 5k-10k PR, you can do a 1-3 mile “time trial” to test your current fitness level.  A “Time Trial” is essentially “racing against yourself”. This is a strenuous activity, and you should take 1-2 days of easy running to recover from your time trial before proceeding with these workouts.

How far should you run?

1- Take your weekly mileage

(Ex. 35 Miles per week)

2- Divide by how many days a week do you usually run

(Ex. 35 miler per week/ 5 days per week= 7)

 2- Multiple that number by .95

( 7x.95= 6.5 miles)

All the workouts will have a “warm up” and “cool down” component at an easy pace.

The warm up and cool down should consist of 25-40% of the total run. 

Example: 6.5 mile workout ( 1.5 to 2.5 mi warm up/cool down)

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1- Alternating Tempo

Warm Up Easy 

Marathon Pace 1 mile

Half marathon pace .5 mile

Marathon Pace 1 mile

Half marathon pace .5 mile

marathon pace 1 mile

Cool down Easy 

How to customize it: add or subtract “Marathon pace/half marathon pace” following the above pattern to hit the mileage you need

2- Progression Runs

Warm Up Easy 

Marathon Pace 2

Half marathon pace 1.5 mile

Threshold Pace 1 mile

Cool Down

How to Customize it: Add additional mileage to each pace using the same logic (most at MP, some at HMP, Least at T)

3- Speed Fartlek

Warm Up Easy 

.25 – 5k pace

.15 easy

.25 – 5k pace

.15 easy

.75 10k pace

.25 easy

.25 @ 5k pace

.15 easy

.75 @ 10k pace

.25 easy

.25 @ 5k pace

.15 easy

.75 @ 10k pace

Cool Down

How to Customize it: Change the interval length and distances, add additional repeats.. Try to keep 5k intervals less than 5 min and 10k intervals less than 10 min

4- Steady State with Surges

Warm Up Easy 

Marathon Pace .5 mi

10 k pace 90 seconds

Marathon Pace .5 mi

10 k pace 90 seconds

Marathon Pace .5 mi

10 k pace 90 seconds

Marathon Pace .75 mi

10 k pace 90 seconds

Marathon Pace .5 mi

10 k pace 90 seconds

Marathon Pace .5 mi

10 k pace 90 seconds

Marathon Pace .5 mi

Cool Down

How to Customize it: Make the marathon pace longer and/or add additional 10k pace repeats

5-Hills

Warm Up Easy 

6% incline Easy (2 min)

1.5% incline Marathon Pace (10 min)

5% incline easy (2 min)

2% incline Marathon pace (10 min)

5% incline easy (2 min)

Recovery jog

4% incline @ 10k pace (90 sec)

2% incline easy (2 min)

4% incline @ 10k pace (90 sec)

2% incline easy (2 min)

4% incline @ 10k pace (90 sec)

2% incline easy (2 min)

Cool Down

How to Customize it: Randomize the workout alternate the inclines and intervals

 

Hope you stay warm & in shape this winter using these treadmill workouts. I am about to go run some easy miles on the treadmill because it’s -20 windchill! Brr!

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Ended my 550 day run Streak

It all started on my Bachelorette Party in June 2014. I was in the process of tapering for Grandmas marathon which was 7 days away! I kicked off my bachelorette part with a  5k with some of my bridesmaids! It was a lot of fun- especially because I won and gained a shiny new PR of 19:56 😉 

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Later that night, we all cleaned up and downtown Minneapolis. The first bar we went to was CowBoy Jacks.10365779_10202142039093845_1633482002845387850_n.jpg

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Note: I am not wearing shoes on the riding bull.

It was all fun and games until I fell off the bull.

I instantly felt a sharp pain in my foot. When I looked down there was blood EVERYWHERE. What happened next was a whirlwind, but I ended up in the ER. My foot was sliced open from broken glass on the riding bull platform, and I had glass stuck in my foot.

In the ER, My foot was given 2 shots for “numbing”. They  then began digging around the massive cut in my foot for glass pieces. Once they found all the glass, I was given 10 stitches and told not to run until the stitches came out 2-3 weeks later. 

I was completely devastated. The entire time this was happening I had one thought: “I wont be able to run Grandmas”. I think I was more heartbroken than I was in physical pain.

I was unable to run Grandma’s Marathon that year due to this incident. When I was able to run again, I NEVER wanted to stop running or take my running for granted again. I even signed up for a marathon in the middle of July (1 week before my wedding) I actually WON the marathon for women with a 3:26 time

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Needless to say, I was riding a running high. I didn’t want to stop running, ever. Before I knew it, I realized it had been WEEKS since my last rest day!

Once I discovered that I was on a 40+ day streak, I didn’t want to stop. I wanted to see how long I could go. It felt so easy. I felt that I could run forever. 

Those feelings soon stopped, but I continued to run because I “had” to. Taking a rest day meant I was quitting. It meant I had to start over. Why would I stop now? I couldn’t. I wouldn’t. I had to keep going. I had to push aside the excuses. I was on a run streak!

You don’t have an excuse. You have ran through worse”

What’s interesting about a “run streak” is that the LONGER you go, the more invested you become. The long you do it, the harder it is to stop. For me, I wanted to keep going, but I wanted to stop at the same time. I reached a point where I wished it never started in the first place.

Flashforward to June 2015: I hit 365 days of my run streak.11423392_10204336693878843_7281183396539743186_n.jpg

At this point, I can tell you my feelings were the following about my streak:

  • bored
  • confused 
  • unmotivated
  • obsessive
  • burnt out
  • hate
  • desire for a break

However, I had just ran for 365 days in a row. I couldn’t just stop there.

But if I couldn’t stop then….

When would I stop?

I began to feel that there would be no valid excuse for stopping. The exact essence a “runstreak” is that you run no matter what. You ignore any and all excuses to take a rest day. I had made it so far and ran through SO many excuses. I realized there would never be an excuse so great that I couldn’t run. I realized breaking my streak would take a SERIOUS effort on my part.

Still, days went on. I hit day 400, 450, 500, 550. I ran two more marathons (3:14 & 3:24)

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I think some of my worst feelings about my run streak came the day after a marathon.

There is really not a worse feeling in the world than racing a your heart out for 26.2 miles and barely being able to walk the next day but forcing yourself to waddle/run 1 mile because you have a “run streak”. I ran after all 6 of my marathons during this streak, and I hated it every time.


December 2015 rolls around, and I STILL have this streak going. I hit day 550 on 12/13/15 and I could have cared less. There were many days in the fall 2015 that I woke up feeling perfectly fine, but I would say to myself, “Let’s just end it today. It’s stupid”

The next day, 12/14/2015 I woke up with the flu. I was throwing up and had a high fever all day. The flu had not stopped me in the past. I had ran EVERY. DAY. for over 1.5 years of my life.

That day, as I lay in misery. I decided it was over. 550 days, and I am done. I went to bed that night with peace knowing that I was “free” from the streak. I no longer had to run when I didn’t feel like it. I no longer had to run the day after my marathons, long runs, etc. It was such a sense of relief. I woke up the next day with a new sense of self as a runner.

My run on 12/16

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During every workout or long run, I am able to think about the “light at the end of the tunnel”. I always think, “push hard this week- you get to rest on Sunday!”. It’s such an amazing feeling to be able to rest and allow your body a chance to fully recover from all the hard work you did during the week.

When I was streaking I used to say, ” My rest days are Sundays, I ‘only run 1-2 miles’ REALLY slow”. 

That statement is laughably FALSE. Running 1-2 miles is NOT rest. I know some people out there are 1000+ day streakers, but I don’t think I have any desire to have a run streak ever again. 

Why a run streak is not for me:

  • I have an extremely obsessive/addictive personality
  • I have an extremely high level of discipline so it’s hard to “quit”
  • I have a tendency to push myself too hard on “easy days”
  • I race 3-4 marathons per year and NEED adequate rest
  • I have a tendency to be competitive with other streakers
  • I have a tendency to burn myself out and push myself over the limit

Knowing the above things about myself, I am able to really challenge myself to address my weaknesses. I think a better challenge for me in 2016 is to take a rest day every week. I cringe at that thought although I have taken a rest day every week since my streak ended.

The sum it up:

I never set out to “start” my runstreak- it just sort of “happened”

It became obsessive, and I felt I was not allowed to stop

I will continue to incorporate true rest days and LOVE it 🙂

21.6 miles on a Friday Morning before work

I have not always been a runner. There was a time in my life when weekends didn’t mean “long run”. I remember the “good ol’ days” when Friday night through Sunday Evening meant RELAXING. As I am now gearing up for my 13th marathon in 2.5 years, I have NOT shared in the same amount of excitement when the weekends roll around as I used to.

Why? Because weekends mean LONG RUNS.

In chimes the majority of the human population with, “Why do you run long if you don’t want to? No one is forcing you!”

Simple response: I love running, but I also love being a lazy cow laying on the couch, drinking margaritas, and eating endless amounts of food.

 

Speaking of Margaritas, I was 2 deep last night with Jason on our “date” when I remembered I had my long run in the morning- shoot. Better cut me off at 2.

 

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People ask about my “fueling” a lot, so here it is: Last night I carbo loaded with 2 margaritas, chips & salsa, a chicken taco, and a cheese quesadilla. When I got home I chugged about 32 oz of water in an attempt to “hydrate” myself last min. I popped a melatonin pill and was asleep by 9:30.

4:00am alaram, drank a hiball energy water  and was running by 4:55am at my work gym treadmill.

Initially, my goal was “just” to run 2 hours and 40 min (20 miles at 8:00 pace). However, when I was walking to my building my legs felt like lead, and I thought to myself “I don’t think I can even run 8:30s today!”.

 

1-4     8:16, 8:09, 8:03, 7:55

I had to stop at this point to poop. 

5-10  8:00, 7:57 , 7:50, 7:41 (GU), 7:35, 7:30.

11-13    6:58,6:44, 6:53

14-15    7:40(GU), 7:35

16-18    6:58,6:44, 6:53 (GU)

18 – 20   7:30, 7:00

20-21.6 @ 6:38 or so.

21.6 miles in 2:40 or 7:24 per mile with

 

 

So to sum it up:

I like running.

Yes, I have lost my sanity.

but I can say my long run is already done for the weekend, can you? 😛 

 

Bonus:

“Advice” for running long distances on the treadmill:

First HOUR is the worst (lol), you sweating all over the place is normal, if you feel like you’re super hot & itchy you are doing it right, at the time you feel you are about to lose your mind just start zoning out, stare at the treadmill distance and do mental math, update your social media, watch youtube motivational videos, snapchat people, check e-mails, write e-mails, write posts for social media, text people good morning or something nice, listen to pandora, check your bank account. Do what you would do if you were just being a lazy coach potato? IDK. It’s not always sunshine and rainbows, but there’s a lot worse things in the world 🙂

2016 Goals

Yesterday I woke up at 4:45am, drove downtown, and was running by 5:45am. I used to HATE running in the morning. I just could not get my legs moving at that hour. When I started my new job 9 months ago, it was really my only option. I adapted to this new “morning run” routine. I must say, I like it a lot better now.

As I started my run yesterday, I knew it was going to be a good one.

3 mile warm up (7:50, 7:35, 7:30)

6 miles at HMP (6:48, 6:44, 6:44, 6:39, 6:35, 6:28)

POOP BREAK.

.5 easy (7:30)

2 @ (6:27, 6:18)

2.5 mi cool down (7:15ish)

This was 14.1 miles at 6:55 average. I hit my half marathon PR during a workout. I began thinking about my goals for the year.

 

LA marathon is just 5.5 weeks away, and I want to crush it. I will be watching the olympic trials the day before, so I am sure it will serve as a great motivation for me to really “go for it” the next day. As of right now, I feel that a 3:07-3:09 is a reasonable goal. Holding 7:09-7:14 pace seems doable. This would mean a 7-5 min PR which is pretty big. Part of me is nervous because of my last marathon crash & burn (1:33, 1:51 split 3:24). I need to trust my training. I have really cut down on the two-a-days. I feel I am training so much smarter than before. We will see in 5 weeks.

 

Goals 2016:

 

Marathon- 3:08 (6 min PR) 1 HOUR faster than my first full

Half Marathon- 1:26 (3 min PR) 24 min faster than my first half