Running in the 2nd Trimester (round 2)

Here we are almost done with the second trimester of running! I have hit over 1200 miles so far this pregnancy roughly 45 miles per week average. Most weeks I have tried to hit about 40 miles per week. As we are getting larger, the mileage will start to scale back A LOT. I ran until 39 weeks when I went into labor with Chase, so I know it’s important to scale way back & drop all expectations in those final weeks.

I am due on 10/30/2020 with a BABY GIRL!

In case you missed my first trimester running recap you can check that here: https://run4prs.co/2020/04/19/running-in-the-first-trimester-round-2/

My first child was born on 11/9/2017. Spacing is almost exactly 3 years apart. I struggled big time during pregnancy with my first. It was mentally challenging to go through all the body changes for the first time with strangers shouting at you ‘your life will never be the same’, ‘your body will never be the same’, ‘your running will never be the same’.

I was extremely concerned that the negative nancy comments would all have some truth to them. I enjoy running and my pre-kid life. It was hard to go through 40 weeks of body changes without having any idea what to actually expect on the other side. Will running be ruined? Will I never have any time? Will my body be disfunctioned?

Turns out, there was not much truth to any of the fearful comments. Is postpartum easy? No. Will your life change forever? YES! But that does not mean your body is ‘ruined’ and it definitely does not mean anything will be worse.

 

Left is pre-kids

Right is after baby

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YOUR BODY IS NOT RUINED AFTER KIDS. I am stronger postpartum than I ever was before having a baby. You have to WORK and prioritize it. There is not as much wiggle room. You have to really WANT IT!

Now that I have been through pregnancy before, I am doing a much better job of mentally embracing pregnancy and dare I say ‘enjoying’ it this time around? I spent a lot of the time last pregnancy feeling sorry for myself and honestly cried a lot. I ran a lot of miles, and from the outside it looked like I was maybe ‘crushing it’, but I was actually struggling a lot. I thought I would never be able to do pregnancy again because it was just so hard! I struggled A LOT. Perhaps that is why we waited 2 years before going for baby number 2. I even remember my husband being shocked and saying ‘wait. You actually would go through that again?” when we started talking about baby number 2… haha I guess you could say I was dramatic with the first 😉

This time I feel very confident and good. I haven’t had any fear or worry! I know what will happen over the course or pregnancy and postpartum. Second time is WAY better mentally for me. You don’t feel like you are living in the dark. I know exactly what to expect, and it has given me a lot of confidence to enjoy & embrace the changes instead of wishing time away.

Week 14- Feeling Better!

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We are in the middle of COVID-19 Pandemic quarentine during this time. I am feeling less fatigue, so I decided to take part in the “Yetti Challenge” where you run 5 miles every 4 hours for 24 hours.I ran 25 miles over the course of 20 hours then gave up on the last leg because I was tired and had some stomach pains from gas (TMI)!

Later in the week I crushed a 5:57 mile on Saturday! I guess you could say I was feeling pretty good again. Looking more like I did at 20 weeks with Chase. Crazy how much sooner you look pregnant with #2. Thought I felt movement at 2 different points this week also but still looking pretty small and not pregnant to others.

Mon- 25 miles @ 9:00 pace
Tues- REST
Wed- 3.1 @ 8:25 pace + LIFTING
Thu- 4.4 @ 8:00 pace
Fri- 5.3 @ 8:33 pace
Sat- 1 mi @ 5:57 5 mi total + LIFTING

TOTAL- 43 miles

 

Week 15- HELLO 2nd trimester!

Feeling pretty good except when I exercise “too much” I will get waves of nausea and exhaustion. The first trimester symptoms are still lingering but the days are overall getting better with each passing week. I just need to be mindful not to overdo it, and I don’t get too bad of symptoms. What is ‘over doing it’?  It is essentially doing a typical day that I used to do before getting pregnant. This means a lot of time resting and less time helping out around the house or just trying to do ‘all the things’. Definitely having to scale back the paces of runs and not increase mileage at all so I can function like normal during the day. It’s not fun but it’s normal when growing a human. You can’t do it all!

Mon- 10 mi @ 8:24
Tues- 6.7 mi @ 8:18 + LIFTING
Wed- 6 mi @ 7:46
Thu- 5.5 mi @ 8:15
Fri- 7.6 mi @ 8:20
Sat- 5.6 mi @ 8:07 + LIFTING

TOTAL- 41 miles

 

Week 16- We made it to 4 months!

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I have already gained 20 pounds. Yes. A whole 20lbs since I found out I was pregnant 2 months ago. I am feeling bad about this because it’s about 15lbs more than recommendd by this point. Definitely feeling some negative body image vibes this week as a enter that awkward stage of pregnancy of ‘did I eat too much food or am I pregnant type of belly.’

It sucks to see that despite staying super active I’m gaining way more than “recommended”. Running is feeling not that much harder despite being heavier. I have minimal motivation to run because it just is NOT the same when pregnant at all BUT when I do run I actually perform pretty well. To the naked eye on strava, it probably doesn’t even appear that I am pregnant as my pace has not changed a whole lot. Most runs I don’t even feel like I need to stop and pee which is WAY different than when I was pregnant with Chase. Perhaps I have just learned to block out the sensation of a baby on your bladder.

Mon- 8.4 miles @ 8:12

Tues- 7.2 miles @ 8:05 + LIFTING

Wed- 6 mi @ 8:26

Thu- 4.4 @ 7:56

Fri- 10 miles @ 7:50 pace

Sat- 6.5 mi @ 8 + LIFTING

TOTAL- 43 miles

 

Week 17- HELLO 2nd trimester ENERGY!

I am not even that far along but already feeling heavy and not graceful when running. I remember what it used to feel like 3 months ago. Effortless. Fun. Like a gazelle. Now, I feel like an elephant. I keep showing up because I know it’s worth it to stay active for a healthy pregnancy, but 23+ more weeks of this sounds like such a long time. Pace is starting to slow down more even though I feel like I’m moving just as fast as a few weeks ago. It could be the heat and humidity also. Having some insomnia and night waking which is actually good because my energy levels are actually been higher than usual! I slept like a brick the first trimester, so I can tell my sleep is getting lighter lately which has felt a little better.

Mon- 7 miles @ 8:29

Tues- 8.2 miles @ 8:26 + LIFTING

Wed- 8 miles @ 8:22

Thu- 5.3 @ 8:25

Fri- 7.3 @ 8:24

Sat- 5 @ 8:12 miles + LIFTING

Sun- 2 miles trials

TOTAL- 43 miles

Week 18- YAS! The fog has been lifting!

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Wow! This week has been amazing! All the first trimester fog has finally lifted. I feel SO good & energized! Didn’t realize what an insane fog I was on this whole time until it lifted. Only took 18 weeks. I always used to wake up between 4-5am. During the first 18 weeks, I was sleeping until 6-7am daily! I added in 2 more days of lifting this week because I have so much more energy. I am also working on doing more walks throughout the week. I finally have energy to do things that I used to do like cook or clean without dying from exhaustion after! I even did a 5 mile race at 7:03 pace.

Mon- 10 miles @ 8:38 + Lifting
Tues- 9 @ 8:47 miles + LIFTING
Wed- 5 miles @ 8:18
Thu- 9 miles @ 8:15avg + LIFTING
Fri- 6 miles  @ 8:35
Sat- 5 miles @ 7:03 pace + LIFTING

TOTAL- 44 miles

Week 19- Moving while pregnant!

A little bit more tired again this week, but it may be because we moved houses so it could be the stress of moving. We are actually also undergoing riots in the cities which is just so much added stress onto everything else going on. I am mentally exhausted from the past 3 months of lock down and no childcare. Just not feeling great in general. I am still showing up to stay active, and it is really my saving grace. It has helped me stay mentally sharp, and it really can serve as the highlight of my day. It makes me feel like I got something done right. I am still feeling good on my runs & zero pain!

Mon- 10 miles @ 9:06 + LIFTING
Tues- 9 miles @ 8:40 + LIFTING
Wed- 7.5 miles @ 8:27
Thu- 4.5 @ 8:17
Fri- 5.5 @ 8:37 + LIFTING
Sat- 5.6 miles + LIFTING
Sun- REST

TOTAL- 42 miles

 

Week 20- Up 25lbs so far!

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I have gained 25lbs so far! That is the recommended amount for the entire pregnancy LOL. Staying active apparently doesn’t do much for me. My body packs on the pounds. I have been eating a lot healthier since week 17, and I am working on making that more of a priority during pregnancy since I no longer have nausea and food problems that come with the first trimester.

I was able to do a 5k race @ 7:01 avg. I was a little sad to not be able to run a little faster. The effort felt really hard, but I guess I should not complain about being able to run so fast at 20 weeks pregnant. It is just a lot slower than I am used to. I felt pretty good this week. I am surprised by how good things feel. It’s a lot hillier where I love now which is making running a little harder but I still feel okay

Mon- 10 miles @ 8:28 +LIFTING

Tues- 8 miles @ 8:38 + LIFTING

Wed- 6 miles @ 8:32

Thu- 6 @ 8:33 + LIFTING

Fri- 5.5 @ 8:38

Sat- 7 miles total w/ 5k @ 7:01 avg + LIFTING

TOTAL- 43 miles

 

Week 21- Hitting the wall

The fun is beginning again this week. Some form of nausea came back or maybe it is just the heartburn. Feeling sick some days and just overall just tired again. Second trimester energy was short lived. Running got a lot harder to hold the pace overnight. I got a lot slower seemingly overnight. Everything just feels WAY harder like I am running with weights. 3:03 800 meter race which I was really not happy with initially honestly. It just seemed like ‘what is the point’ of this. At the end of the day, I am proud of my effort, but it is really hard not to compare yourself to past times. I feel like the parking break is on and the legs just are not moving like they used to. It is an adjustment to stay motivated to run when things don’t feel as great as they used to. Nothing hurts. Just my ego LOL

Mon- 8.5 miles @ 8:53 + LIFTING

Tues- 6 @ 8:44+ LIFT

Wed- 6 @ 8:29

Thu- 6.2 miles @ 8:33 + Lifting

Fri- 6.3 miles @ 8:11

Sat- 7 miles @ 8:12 + LIFTING

TOTAL- 42 miles

 

Week 22- Hello Pelvic Pressure my old friend

Ahh. The true feelings of pregnant running are stating. More pelvic pressure this week making it a bit harder to run comfortably so adjusting & scaling back on the pace a ton. Adding in slow miles and more walks during the day. It’s mentally really dragging to feel like running has gotten so hard over the last 2 weeks, but I knew it was coming. This was around the same time with Chase where I hit a brick wall when it came to running. Prior to 21 weeks with Chase, I was running 60+ miles per week with 10-13 mile long runs. I did 3 half marathons under 1:44 as an easy effort then BAM.. I suddenly struggled to run faster than 9-9:30 pace. I feel that I have reached that same point in this pregnancy. Baby is 1 pound now to perhaps that is the magic number where things start to really slow me down

Mon- 6.5 miles @ 9:00 pace + LIFTING

Tues- 8 miles @ 8:00 + LIFTing

Wed- 7 @ 9:10 pace

Thu- 7 @ 8:45 pace + LIFTING

Fri- 5.5 @ 9:15

Sat- 7.5 miles @ 9:00 + LIFTING

TOTAL- 42 miles

 

Week 23- Feeling Good!

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Ran 10 miles on the Mill which was the furthest I have ran in a few weeks. It makes me wonder if it is the last time I will run that far.. You never really know with pregnancy! Ended up getting a sore throat after that long run which SUCKS. I really do not want to get sick, so I kept the pace nice and easy with lots of resting on the couch during the day. Did a few more indoor runs than I usually do because the temp in the morning is 75-80 with 90% humidity which is just too crazy for this preggo runner. Was able to average 7:22 pace for a 4 mile race but was pretty beat after energy wise.

Mon- 10 miles @ 9:11

Tues- 8 miles @ 9:20 + LIFT

Wed- 7 miles @ 9:25

Thu- 5.5 miles @ 8:56

Fri- 4.5 miles @ 9:20

Sat- 4 mile RACE @ 7:22 pace 7 mi total

TOTAL- 42 miles

 

Week 24 – Ready for 3rd trimester?!

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Ended up getting a bit of a head cold on Saturday after the virtual 4 miler. I knew I should not have ran fast because I was on the verge of getting sick. Needed to take an extra day off. 2 complete rest days back to back was really good for my body. I was ready to really scale back this week, but I felt like a new woman after 2 days completely off. Sleeping 10+ hours per night. I will say this pregnant running thing is still hard, but it isn’t feeling much harder than it was 2-3 weeks ago which I am thankful for. I actually sped up a little bit this week with the head cold going away & a slight dip in the temps.

What does it feel like? I’m not even moving on my runs. Running is more like shuffling now. My legs are very sore. Hips get sore after runs. It’s tough.

Mon- REST

Tues- 7.4 mi @ 8:42 + LIFTING

Wed- 8.2 @ 8:59

Thu- 7 @ 9:12 ave + LIFTING

Fri- 6.2 @ 8:34 avg + LIFTING

Sat- 6 @ 8:56 avg

Sun- 5.6 @ 8:33 + LIFTING

TOTAL- 41 miles

 

Week 25- HIPS don’t lie. Time to scale back?

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I was so excited to run 12 miles on the treadmill on Tuesday! Longest run at this point of pregnancy. I felt so strong and amazing during that run. However, it hit me like a ton of bricks and the second half of the week was a STRUGGLE. Hips hurt. Legs hurt. Back hurts. I was on the verge of tears some days because I am just frustrated with myself. Why did I run 12 miles and feel good doing it only to feel like I ran 20 miles the next day? Why don’t I know better!? I try to not be so hard on myself, but it can be tough navigating things when you are alone in this journey. Trying to take things one day at a time and vowing to really listen to my body and start to scale back. I believe the time is coming where I need to make bigger modificiations like less days per week running or less weekly mileage. It is hard to flip the dial down, but I know it is what my body needs to be healthy (joints/hips/back pain). I wake up every 90 min at night just feeling like I need to pee.

Tues- 12 miles @ 9:03 avg + LIFT

Wed- 6.2  Miles @ 8:51 + LIFTING

Thu- 6.2 Miles @ 8:52

Fri- 5.6 miles @ 9:05 + LIFTING

Sat- 2 mi race @ 7:09 per mile 6 miles total

Sun- 5 Miles + LIFTING

TOTAL- 41 miles

 

Week 26- Creeping towards 3rd trimester

Some days feel great & others not so much! Surprised myself to be able to run. 13.1 miles. This is by far the longest I’ve ran at this point of pregnancy. Last pregnancy I ran 13.1 at 21 weeks and tapped out of running anything longer than 10 after that. I know we have gotten to the hard part of pregnancy again. I knew it was coming. I feel like I did at 32 weeks with my first. Things are starting to feel uncomfortable even when I am not running!

The honeymoon stage of pregnancy is coming to an end! I will be cutting down mileage a lot in the 3rd trimester so soaking up these final weeks of running 6x per week and still hitting 40 miles per week!

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Tues- 13.1 miles @ 9:07 avg + LIFT

Wed- 5.2 miles @ 9:33 + LIFT

Thu- 6.2 mi @ 8:14

Fri- 6 mi @ 9:11 + LIFT

Sat- 7 mi @ 9:03 + LIFT

Sun- 3.5 mi @ 9:05

TOTAL- 41 mile

 

Week 27- Here we go! Last week!

Baby is only 2lbs, but I am feeling huge. This is the first time during pregnancy where it’s been not enjoyable to run faster in any form. Usually I like to finish runs strong or hard but it feels like WAY too much pelvic pressure to push it. I don’t remember this from last time but I suppose after pushing a human out, you start to realize new sensations in your body. This will be my last 40 mile week until after the baby is here.

I am feeling a TON of pelvic pressure and getting a lot of Braxton Hicks contractions when I am not running. The body definitely remembers and is prepping for what is to come in less than 3 months 😮

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Tues- 13.1 miles @ 9:28 avg + LIFT

Wed-  5.4 mi @ 9:27 avg + LIFT

Thu- 8 mi @ 8:26 avg

Fri- 5 mi @ 9:00 avg + LIFT

Sat- VIRTUAL 1 mile @ 6:21.. 5 mi total + LIFT

Sun- 3.5 mi @ 9:00

TOTAL- 40 mi

 

As we enter the 3rd trimester, I am apprehensive for the amount of daily discomfort I will face! I miss the days when bending over was easy. It’s amazing the things you take for granted when you can no longer do them with ease 🙂 It is temporary! 3 months until go time!

 

5 Tips On How to Stay Running Mentally & Physically Tough

Running is such a tough sport! It is what I love the most about running! Running is just the best. The challenge each new week brings to push us to our limits and to prove time and time again that we are made to do hard things. It keeps us showing up. The confidence that comes from the small weekly successes on the way to achieving goals we never knew we could accomplish. With that we continue setting big goals, putting in the work & making it happen. Each day & week brings new workouts, training adaptations, changing seasons & weather conditions, weekly training factors with stress, sleep, nutrition, hydration, recovery & the list goes on and on!
Some days & weeks we feel like we are invincible & we completely crush our workouts! We also have the rough wake up calls when suddenly we feel like we’ve never ran fast in our lives. How did my workout go so well last week & this week I struggle to hit my paces for less than 1/2 a mile. You crash & burn or struggle to finish at a pace that leaves you disappointed & feeling like you just put in so much work for nothing. I get it. We all get it. It happens to all of us. If running was easy, everyone would do it. Of course, as much as we can prevent these rough, disheartening days from happening, the better.
Being a marathoner for 11+ years at a competitive level and an athlete my entire life, I want to share my advice on what helps me stay mentally & physically tough, consistent, keeping a positive mindset & as a result, setting myself up to best perform no matter what my workout that day brings.

Training Tip #1: Focus on one mile/interval at a time!

This is the best running advice I have received throughout the years of running and it not only helps me with every workout but has helped me race some of my best races! When you focus in on one mile or interval at a time, you are able to really tune into the pace, the workout, your body & to stay present at that moment. In running their are so many factors that affect a workout, so it you can stay mentally & physically all there, it takes so much stress and anxiety not only off of the pace but also the workout as a whole. Workouts can look overwhelming and feel overwhelming at the start, but if you can stay relaxed, focused on where you are at in the workout, reset between intervals or as you relax into the pace of the tempo run/race mile you are on & take on the next interval/mile, you will be
surprised at how smoothly the workout goes & what you are capable of by the end of the workout or race!
Training Tip #2: Visual Crushing the Workout!

Mindset & mentality going into a workout is everything! “Whether you think you can or think you can’t you are right”. I am sure many of you have heard this before! Before my harder workouts and especially during the warm up, I start to get nervous, but excited & pumped for the workout! I let my nerves build up a bit just like race day since workouts can be kind of scary and intimidating some days! I still get nervous before my workouts and put a lot of pressure on myself. I focus on the excitement and just being able to get out their and run fast! I always remind myself that it is going to be mentally & physically one of the hardest things I do all week! I also remind myself that this is where I am at on that current day & to just go out their, give it my best & have fun! What I have learned through the
years is no matter what, to NEVER take the fun out of running & a workout. Keep a positive mindset, give it your best, focus on one mile at a time, go out their & crush your workout.
Training Tip #3: Don’t Overthink It!

Right before a hard workout & race, there are so many thoughts that can suddenly flood your mind. Like am I really ready to do this? This workout seems way too hard.. how am I going to hit my paces? You can easily start to overthink something that is just so simple & two minutes earlier you were already set to go without a negative thought in mind. The best you can, try NOT to overthink it! Stay positive! You are more than ready to do the workout! You just finished a solid warm up, stretched, supplemented and/or hydrated, put in a few strides to set the pace & are ready to go! All you have to do is get out their & just do it! It usually just takes getting started and that first interval/mile to build up confidence to then remind yourself that you are capable of hard things. Running is hard but the more simplified you can make it the better. If needed give yourself a quick 10 second count down.. ready, set, GO!
Training Tip #4: Counting Your Steps!

This is always a classic piece of running advice but it has helped me so much through the years in race & workouts & especially this summer! During my workout, I will count my steps forward or backward from 100! I count to the beat of my stride and try to keep the count at a slower steady count as I get into the groove my my stride & really tune into the pace & my body! It helps from any negative thoughts going into my mind by not thinking about anything but my body & the workout in that moment & counting! Especially as the workout gets harder and the pace continues to set in, it helps to stay mentally tough & performing at my best. For your next workout or race, when your mind starts to wonder or any negative thoughts start to set in, try counting your steps & see if it helps you reset & focus in!
Training Tip #5: The Last 1/3 Of A Workout or Race!

This is the toughest part of a workout or race. It can make or break your results! It is the part of the race where you still have enough distance & race left to not be able to slow your pace but you still have a bit of time before you get to the finish line! Not matter what you do, DO NOT slow your pace!! This is the one time during the workout that you really have to remind yourself that you are made to do hard things & that you can do it! Everyone knows that I am talking about and can relate to this. Be prepared for it & this is when you have to keep showing up & dig deep. Many workouts, to best prepare myself for this part of the race or workout, is knowing the course or route. I will tell myself that once I get through this part of the workout or race, I can then push the pace one more time to finish fast, give it my all & leave it all on the course! Before that, I just tell myself to keep one
foot in front of the other & to keep running! Until my body proves me wrong, I know I can do it. I take a deep breathe, stay relaxed through my upper body & hold my pace the best I can. Whether it is going into the last interval, the last part of the mile with the finish in view or having the finish line in sight, knowing how much longer you actually have to go is so extremely helpful to stay mentally and physically at your strongest from start to finish, continue pushing your limits & crushing your workout or a new PR!

 

These are the weekly training tips & race tips that have helped me push my limits & to give it my best no matter what race day or my workout brings! I love crushing workouts and new PRs! I love the feeling of accomplishing hard things & new running goals that I set for myself. Being a coach, I love seeing other people crushing their workouts, personal goals, seeing results & setting new PRs! Running can be so hard & depending on the day or workout, some days are even harder. I want to help other people feel really good about their weekly training & see results. This advice is just based on my own experience & what has helped me the most. Along with advice I have received from others along the way! I hope this helps you with your weekly training & your next workout or race! Keep showing up to do hard things. You will never regret
what you achieve from putting in the work towards your goals & what you accomplish along the way. If you need help with your weekly training & your running goals, I would love to work with you! Please feel free to reach out to me personally via email Coach Meghan at
meghan@run4PRs.co or our website to work with any of our amazing Run4PRs coaches

== run4prs.co – Join our team! We’d love to meet you & work with you! Happy Running
Everyone!

Summer Training: Heat & Humidity

☀️SUMMER TRAINING TIPS☀️

Summer miles can be draining! With the heat, humidity and sun, you can really overdo it if you don’t adjust your training •
👇Check out our top summer training tips so you don’t burn out and continue to feel strong:👇

✅SLOW DOWN: Whatever paces you normally run in the Fall and Spring will NOT be the same in the Summer. Anything above 60 degrees will slow your paces down, especially if it’s humid! ❌DON’T❌ force paces & trust that you aren’t getting slower in the summer. If you took the humidity and heat out of it, your paces WOULD go back to normal. It takes about 6 weeks to get physiological adaptations to the heat so slow down and allow the process to happen naturally 🙌

✅INCREASE HYDRATION: Try to hydrate every 15-30 minutes. 💦Options are to carry it in a handheld or hydration vest, do loops around your house or car, drop water bottles at different spots along your route. How much hydration and electrolytes you need depends on your sweat rate. It takes trial and error to figure out what YOU need to stay hydrated! Everyone is different

✅RUN AT COOLER TIMES OF DAY: Avoid the hottest time of the day and get out when it’s cooler! ⏰

✅RUN A SHADY ROUTE: Sunny routes really zap energy. Do your best to head to the trails or find a shady running path/sidewalk! 🌳

✅DRESS FOR THE HEAT: Opt for lighter colors, hats, sunglasses, and sunscreen 🕶🧢

✅AVOID OUT AND BACK ROUTES: Loop around your house or where you parked your car instead so you aren’t stranded 7 miles from your starting point if you start having issues in the heat

✅ADJUST YOUR TRAINING SCHEDULE BASED ON THE FORECAST: Get your quality workouts in on cooler days so you don’t have to adjust paces as much and so you can stay safe 🗓

✅KEEP A JOURNAL/LOOK BACK AT TRAINING: Look at your training from year to year to remind yourself of how much slower you need to go in the heat. It’s a good reminder that you can run really slow in the Summer and still run PRs in the Fall! 💪

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Running & Your Period

⁉️QUESTION FOR FEMALE ATHLETES: Who feels like they need to get a better understanding of their menstrual cycle and how it affects your training⁉️🙋‍♀️

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♥️ We are loving the book Roar by @drstacysims and want to continue to destigmatize and demystify the female menstrual cycle as it relates to optimizing training. No matter how much or how little your cycle affects your performance, it is an important topic to discuss and one that is not discussed enough❗️

👇QUICK FACTS👇

✅ The AVERAGE menstrual cycle is 28 days long

✅ Your cycle is broken up into two 14-day phases (low- and high-hormone phases)

✅ The low-hormone phase of your cycle is days 1-14 (During your period & right after)

✅ The high-hormone phase of your cycle is days 15-28 (PMS)

✅ Your cycle starts on the FIRST day of your period (day 1 of the 28 day cycle)

DURING YOUR PERIOD:

❗️The BEST day to race during the month is the first day of your period

❗️You are your strongest and most physiologically “like a male” on your period

❗️You are less likely to feel pain and more likely to recover faster during your period

During this low-hormone phase, the energy your body thought it was going to use to create a human can now be used for performance! 💪

BUT… BEFORE YOUR PERIOD:

❌You will likely feel less fit the week before your period comes

❌It is harder to build muscle during this time

❌Your blood plasma volume decreases, meaning your blood is thicker and therefore harder to pump through your body

This doesn’t mean that you should never race or train hard during the high-hormone phase of your cycle because many markers of fitness remain unchanged throughout the month (i.e. your VO2max and lactate threshold) 🏃‍♀️

👇HOW TO OPTIMIZE YOUR TRAINING DURING HIGH-HORMONE PHASE/PMS👇

😴Schedule cutback/recovery weeks during this time

🥛Take in 5-7 grams of protein (leucine & branched-chain amino acids) before exercise and 20-25 grams 30 minutes after exercise to decrease the hormone effect on your central nervous system fatigue & promote recovery

🥖Consume more carbs per hour DURING exercise

💊In the 5-7 days leading up to your period, take in 250 mg magnesium, 45 mg of zinc, 1 g of omega-3 fatty acids, and 80 mg of baby aspirin (not ibruprofen) each day to reduce cramping and GI distress

Running in the First Trimester (Round 2)

We are expecting baby number 2!I shared my first trimester running experience with my first child here. I am TRAINING for a DIFFERENT type of endurance event this fall: Child birth!

Postpartum with #1:

I gave birth on 11/9/2017 and became a mom for the first time after running up until I went into labor at 39 weeks. I started running again about 3-4 weeks after baby, and I ran the Boston Marathon 2018 at 5 months postpartum in 3:42 in a hurricane. It was one of my slower marathons, but I ran negative splits!

By 7-8 months postpartum I ran a 18:47 5k & a 1:31 half marathon at Grandma’s. I was still a few seconds per mile off PRs, but I could feel my hard work was finally starting to pay off.

Around 9-10 months postpartum I ran a 40:48 10k, and that was my first PR postpartum!

By 12 months postpartum, I PRed in the half marathon & full marathon with a 1:27 half (Oct 2018) marathon & 3:13 full marathon (Dec 2018)!

I spent the next year (2019) focused on shorter distance races

1 mile- 5:39 PR (May 2019)

5k – 19:10, 19:19, 18:58 (May-Aug 2019)

10k- 39:59 PR (Sep 2019)

10 mile- 1:04:29 PR (Oct 2019)

halfs for ‘fun’- 1:34 & 1:29

Marathon for fun- 3:24

After about 1.5 years, we decided to start trying for baby number 2!

 

Journey To Get Here:

We wanted to have a spring/summer baby, but life had other plans. I got pregnant with a September baby after several months of failed attempts. About 5 weeks into the pregnancy, I got the flu. A few days later, I had a miscarriage. It was something I never thought would happen to me, and it was devastating to go through especially after months of trying to get pregnant. This current pregnancy dates back to 4 days after my miscarriage. I feel very lucky and have had a different (more positive) attitude this pregnancy compared to Chase because of that loss.

My Thoughts On Pregnancy Body Changes:

Having gone through pregnancy before, I have zero fear of “losing running fitness” or gaining 60+ lbs again. Last time I didn’t know what would happen “after”. As a first time mom people like to “scare” you. Yes. Having a baby changes your body forever, you will lose fitness, you will take time to feel like yourself again.
BUT….
Becoming a mom: you WILL gain more strength than you EVER imagined. You will realize strength & mental toughness you never thought you had. Parenting & pregnancy is one the the hardest but most rewarding things in the world! It really puts everything in life into perspective. I feel really lucky. Moms are STRONG  pregnancy doesn’t make you weak! It makes you STRONGER!!

3 Weeks

Positive test at 3w3days..which makes this pregnancy feel that much longer. Was very tired and took several naps this week. Had night class 2x per week which was tough. Kept most of the running easy but ran 6 days as usual. Running feels slightly harder. Random bursts of energy during the day but very tired and irritable/hormonal. Felt slower in general.

4 Weeks

Felt better this week because the cold went away. Energy was a tad higher. No naps. Minimal nausea but extremely hungry all the time. Already gaining weight due to continuously shoving my face. Running already getting harder. Lacking motivation to continue running when paces that were once easy feel harder now. Those pesky 15 seconds per mile can be a real damper on motivation. But feeling relatively good for first trimester! Night classes still going strong

Training Log:

Mon- 5 miles @ 8:05 pace & 3 mi @ 7:44

Tues- 6.5 mi @ 8:06 + LIFTING + 2.4 mi @ 8:00

Wed- 7 miles @ 8:04

Thu- 5.5 @ 8:04 + LIFTING

Fri- 6 miles @ 7:35

Sat- 5 mi @ 7:07 + LIFTING

TOTAL- 40 miles

 

5 Weeks

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Felt like I was hit by a ton of bricks. Heavy nausea for most of all day every day. Going to night classes is the hardest part of this whole thing. I feel like I’m in a fog constantly & cant focus. Fatigue is extreme. Forcing myself to stay active and usually feel better if I am active but feel like I am cemented in a vertical position and literally cannot move. Running is becoming extremely difficult. Body is unimaginably sore. Taking it easy. HCG was 12,800 on Monday 5w3day

then 23,500 on Thursday 5w5day

Which is EXTREMELY high for this early in pregnancy & can feel it.

Training Log:

Mon- 6 miles @ 7:55 & 3.5 mi @ 6:58

Tues- 8 miles @ 7:35 pace & LIFTING

Wed- 8.5 miles @ 7:40 pace

Thu- 7 miles @ 8:02 pace & 4 mi @ 7:22

Fri- 7.5 mi @ 7:57 + LIFTING

Sat- 6 miles @ 6:39 pace + LIFTING

TOTAL- 51 miles

 

6 Weeks

Some days are really bad with symptoms where I feel like I will throw up all day and can barely get out of bed when I wake up the morning after a night class I feel SO sick and rush to the bathroom. I am also feeling a lot more out of breath and things already feel a lot harder with exercise. I used to be able to do 6 pull ups.. now I can barely do 1. I get winded when I just go up the stairs. I feel out of shape as my blood volume goes up and the hormones continue to rise body is working harder on making a human I suppose 😉

Saw heartbeat on ultrasound at 6w5days due date of 10/30 & told my parents which we have always waited to tell anyone until 12 weeks. Felt weird to tell people.

Training Log:

Mon- 7.5 mi @ 8:00 & 5 mi @ 7:18 pace

Tues- 8 miles @ 7:45 pace & LIFTING

Wed- 7.5 miles @ 8:10 pace

Thu- 7.5 mi @ 8:05 pace & 3.5 mi @ 7:12

Fri- 6.5 mi @ 8:04 pace +  LIFTING

Sat- 5 miles @ 6:46 + LIFTING

TOTAL- 51 miles

 

7 Weeks

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So. Hungry. All. The. Time. Feel like crap. Hard to get up in the morning or any time from my desk and all day nausea. I eat constantly but I’m never full. Outside of running, I spend a lot of time on the couch. COVID19 has all My night classes & races cancelled and everything on lock down so it works out nicely in my favor lol so thankful for this opportunity to do nothing 🤣🙌🏻

Training Log:

Mon- 8 miles @ 8:30 pace & 4.5 mi @ 7:29

Tues- 8 mi @ 8:23 pace + LIFTING

Wed- 8.5 mi @ 8:25 & 3.1 mi @ 6:48

Thu- 8 mi @ 8:05

Fri- 6.5 mi @ 7:58 & LIFTING

Sat- 5 mi @ 6:30 pace & LIFTING

TOTAL- 51 miles

 

8 Weeks

Feeling a little tiny relief this week. This pregnancy is already very different from Chase. With Chase I had minimal symptoms until 8 weeks. Now, I had intense symptoms right away and feel better at 8 week. Pregnancy is weird. Still very very hungry and eating a lot. Running has remained the same hard 🙁 5k virtual race 3.1 miles @ 6:07 pace

Training Log:

Mon- 8 mi @ 8:08 pace & 3.1 @ 7:50

Tues- 7.5 mi @ 8:10 pace & LIFTING

Wed- 8 mi @ 7:58 pace & 3.6 mi @ 7:57

Thu- 8 mi @ 7:57 + LIFTING

Fri- 7 mi @ 8:45

Sat- 3.1 mi @ 6:06 pace 6 mi total + LIFT (5-10 seconds per mile off current PR)

TOTAL- 51 miles

 

9 Weeks

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The belly BLOAT is making an appearance! Very bloated and on/off nausea again all day. Spend most of the day on the couch. And doing nothing- good thing we are on quarantine anyways. I barely have energy to read emails or focus on anything but this has been the case for 3 weeks now. Made the decision to cut back mileage & do no hard efforts this week and into the future.

Training Log:

Mon- 8 mi @ 8:07

Tues- 8 mi @ 7:53 + LIFTING

Wed- 6.5 mi @ 7:52

Thu- 8 mi @ 7:47

Fri- 8 mi @ 7:54

Sat- 5 mi @ 8:08 pace + LIFTING

TOTAL- 43 miles

 

10 Weeks

Helllllo feeling somewhat human again. I actually have energy to move around the house of help clean again. However… Feeling difficult to run. Bladder is already being pushed on. Waking 4-5x a night feeling like I have to pee. Time to get used to this again & train the bladder lol! Legs feel like lead and soreness is sticking around for a long time after runs :-/ have had days where I think I should just give up running because I’m just not motivated. Virtual 10k @ 6:55 avg

Training Log:

Mon- 10 miles  @ 7:52

Tues- 6 miles @ 7:54 + LIFTING

Wed- 8 miles @ 7:46

Thu- 7.5 miles @ 8:11

Fri- 6.2 miles @ 8:08

Sat- 6.2 miles @ 6:55 pace + LIFTING (30+ seconds per mile off current PR)

TOTAL- 44 miles

 

11 Weeks

Runs are feeling much harder this week. Legs 🦵 feel like they are working harder. I do not feel light or graceful when I am running at all. Maybe it’s the extra 15lbs I have gained from racing weight 🙉 lol. Heard the HB 165BPM!

Training Log

Mon- 10 miles @ 8:13 avg

Tues- 8 miles @ 7:58 + LIFTING

Wed- 7.6 miles @ 7:54

Thu- 6.2 miles @ 7:40

Fri- 7.2 miles @ 8:18 pace

Sat- 6 miles @ 7:52 + LIFTING

TOTAL- 45 miles

12 weeks

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Feeling more human each week. Less bloating and nausea. It’s crazy how much better I feel than a month ago. It was pretty bad those first 9 weeks! Running still feels hard but that is expected. Starting to lose abs as the belly expands and uterus moves upwards. It is funny this time around knowing how big your body really does stretch, so when I compare to those 8-9 month pregnancy vibes, I can clearly see I am not showing at all LOL yet. I showed a clear belly around 24-28 weeks with Chase. We will see this time around!

Training Log:

Mon- 8.2 miles @ 7:40 pace + LIFTING

Tues- 8 miles @ 7:58 pace

Wed- 9 miles + LIFTING

Thu- 5 miles @ 7:33 progression

Fri- 2.2 miles 8:10 pace

Sat- 13.1 miles @ 7:49 + LIFTING (75+ seconds off current PR)

TOTAL- 46 miles

 

13 weeks

Feel as normal as I will probably feel all pregnancy with less nausea & fatigue. I’m still pretty tired though. I never got my energy completely back with Chase until after he was born. I’m definitely looking like I just ate way too much food for the past few months. In that awkward state of pregnancy where you can’t actually see a bump but you can tell something is going on lol. We are inching closer to the honeymoon stage of the 2nd trimester. I typically find the first trimester symptoms can linger until week 16-18 when the placenta completely takes over. The first trimester is so tough for different reasons than the end of pregnancy, but I try to stay as active as possible for as long as possible to make those last few weeks of pregnancy less miserable

Mon- 7.4 miles @ 8:10 pace

Tues- 8.1 miles @ 8:08 pace + LIFTING

Wed- 5.6 miles @ 7:50

Thu- 8.2 miles @ 8:17 + LIFTING

Fri- 5.1 mi @ 7:33 avg

Sat- 6 mi @ 8:04 avg + LIFTING

TOTAL- 41

 

Survey









Heart Rate Zones

HOW TO CALCULATE HEART RATE ZONES FOR RUNNING ♥️

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Heart rate training is another tool to use besides pace and perceived effort!👇Below are the steps to figure out your heart rate zones👇

1️⃣ CALCULATE YOUR MAXIMUM HEART RATE. The easiest way to do this is to subtract your age from 220. This is not always accurate because it doesn’t take your genetics or current fitness into account, but it works as a ballpark number. (The most accurate way to figure out your max heart rate is through a stress test administered by a medical professional in a monitored setting) 👩‍⚕️

2️⃣ DETERMINE YOUR HEART RATE ZONES. To keep it easy, we will use three zones: Aerobic training zone (50-70% of your max heart rate), tempo/threshold zone (70-85% of your max heart rate), and interval/speed zone (85%+ of your max heart rate). Just multiply your max heart rate by the minimum and maximum percentages in each training zone to get your heart rate training zones

👇WHY WE LIKE TO PRESCRIBE PACE RANGES INSTEAD OF HEART RATE RANGES👇

♥️Because a lot of runners rely on their wrist-based heart rate monitors (not always accurate) and not many runners know their true max heart rate, we find heart rate to not be the most precise measure of where we want athletes to be training at. Heart rate can be great to keep an eye on, but it’s not the end all-be all

♥️We find pace to be a more cut and dry measure as it relates to recent race times or time trials. By using a VDOT calculator, we are able to plug in a recent race time/time trial to get appropriate pace ranges from easy runs all the way down to interval workouts!

👇THE TAKEAWAY👇

💥Using pace, perceived effort, and heart rate is a great way to ensure you are training in the correct zones throughout your training cycle. With any of these measures, remember that many outside factors can affect our running (hydration, sleep, menstruation, life stress, etc.). Not every run will be right on target for pace, perceived effort, or heart rate so looking at the trends will be more important than picking apart every single run!

Track vs. Road Workouts

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💥TRACK VS. ROAD WORKOUTS💥

A common question that comes up is whether you should do your workouts on the track or the road.❗️Check out the pros and cons of each:❗️

👍TRACK: PROS

✅Can focus more on hitting paces for the workout

✅You can objectively measure progress over time because the distance is always the same (GPS can be a little off)

👎TRACK: CONS

✅Not as course specific as the road (assuming you aren’t racing on the track)

✅Proper track etiquette is to run counter-clockwise which can put a greater strain on your left leg

👍ROAD: PROS

✅Physically practice on terrain you will race on

✅Mentally visualize your next race more easily

👎ROAD: CONS

✅Have to be more mentally aware of your surroundings while running fast (cars, other pedestrians, runners, etc.)

✅Not as objective of a measure (unless you do all of your workouts on the same road to compare times)

Improving Endurance

Running is an aerobic sport. Any athlete who has a previous background in aerobic sports like distance swimming, biking, or soccer will have an aerobic base already established more than someone who was inactive. Speed and endurance are two pieces to the distance running puzzle. Some athletes can crush out a super fast mile time but then struggle with longer distance events like the half marathon or full marathon. Today we will be chatting about training specifically to gain endurance and carry your speed across a longer distance

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Speed and endurance are the two puzzle pieces 🧩 in running. It’s common for runners to be able to run a half mile or a mile at a fast pace, but they can’t sustain any sort of speed over longer distances from the 5k-marathon.❓So how do you translate your natural speed/fitness to longer distances❓

💥Speed is RELATIVE. If you can run a 10 min/mile but you can’t make it through three miles without stopping, then you have speed that needs to be translated into endurance with proper training! Just because it’s not a 5 min/mile doesn’t mean you can’t benefit from these training principles💥

❓WHAT DETERMINES YOUR CURRENT FITNESS LEVEL❓

✅HISTORY: Growing up playing sports like soccer and basketball will ALL contribute to your fitness level as an adult. Your body doesn’t forget the aerobic fitness you have built up over the years and it will affect your “starting point” as a runner

✅CONSISTENCY OVER THE YEARS: How consistent have you been over those years? Did you run track and cross country in high school but then didn’t run over the summer or winter? These little things matter!

✅GENETICS: Slow twitch dominant athletes won’t have as much trouble sustaining paces for long periods of time in comparison to fast twitch dominant athletes (a lot of people are an even mixture of both)

❓HOW DO YOU TRANSLATE YOUR BASELINE SPEED INTO ENDURANCE❓

✅FOCUS ON LONG RUNS: The long run builds endurance through the growth of mitochondria and teaching your body to burn fat efficiently. This is CRUCIAL for endurance events

✅FOCUS ON TEMPO RUNS: Threshold, marathon, & half marathon tempo runs are KEY to improving your endurance as well. These types of runs improve your lactate threshold to help you run faster for longer and help you practice race paces too

✅CONSISTENCY: The great thing about endurance training (5k-ultramarathon) is that you can continually improve with consistency unlike training for a .5-1 mile, where you will hit your genetic limit pretty quickly. There are genetic limits for endurance events too, but most people don’t come close to it because they don’t remain consistent over the years

Benefits of Hill Workouts

Hill workouts will help build you into the runner you want to be! Everyone wants great form, strength, and confidence, so add some hill workouts to your training routine for big improvements:

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BENEFITS OF HILL WORKOUTS

 

✅Improves form:

It is difficult to run uphill with bad form! Running hills naturally gets you up on your forefeet, forces you to lean forward, and requires you to use your arms efficiently and effectively. They also force you to shorten your stride and increase your cadence, which is a big part of ideal running form. Running hills, and therefore using proper form, will improve your neuromuscular connections so your body remembers what good form is and feels like! 👍

✅Increases your power:

When you run hills, you are fighting gravity and the grade of the hill which builds up strength 💪

 

✅Easier on your body with similar benefits of speedwork:

Hill repeats are easier on your body than speedwork on flat terrain because you aren’t able to reach top speeds going uphill, and faster running is hard on your body. But you are able to practice the same fundamentals of speedwork during hill workouts (i.e. hill workouts and speedwork require similar efforts). This is easier on your joints, connective tissue, and muscles because you are going slower! 🏃

✅Allows you to tackle any race course with confidence:

You often hear people describe certain runners as “strength” runners, which basically just means they are able to run well on any terrain and hills don’t beat them up as much as the more “metronome” type runners who do really well on flat courses 💥