Marathon Tapering

LISTEN TO EPOSIDE 71 HERE: https://podcasts.apple.com/us/podcast/71-tapering-why-you-should-how-to/id1446735036

TAPERING 🏃🏽🏃🏾‍♀️
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Anyone have a BIG race coming up?
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✅FOCUS ON NUTRITION: You should be focusing on filling up your glycogen stores with complex carbs starting 5-7 days before your race and then switch to simple carbs the night before and morning of the race. You “weight” may go up, but ❌STAY OFF THE SCALE!❌Just focus on eating whole foods with more carbohydrates. It will help you MUCH more than trying to maintain a “race weight”. The extra weight is just water which is necessary to breakdown the extra carbohydrates
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✅FOLLOW YOUR PLAN: It might seem obvious, but make sure you aren’t skipping runs, speeding up on your runs, OR adding additional mileage during the taper! You can’t gain much additional fitness in those final weeks of training but you CAN do things that compromise your taper. Be smart 🤓
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✅TUNE INTO RACE PACE: Again, you will NOT gain additional fitness in the week leading up to the marathon! You will probably have a work out or two during your taper that tests out race pace. These are more for a “tune up” rather than “fitness gains”. BUT…👇
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✅DO NOT LEAVE YOUR RACE IN A WORK OUT: Do not go FASTER than your prescribed paces during taper week. Don’t “test” your legs. SAVE them for race day! 🙏
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✅EXPECT TO FEEL LIKE CRAP: Many people feel like crap during their taper. 😕 This is because your body is in repair mode from the many weeks of hard training. Your body is finally getting ample recovery time, and you might feel like you need to sleep and eat more during this time. Give your body what it needs

Marathon tapering dos and don’t We are getting to the fall racing season. The temperatures are hopefully dropping near you but if not, don’t worry they will be soon! This cooler temps make for prime racing weather! It is an exciting time to go out there and run fast, but we want to make sure we don’t get too aggressive especially during the taper. It may be tempting to hammer some of your runs when the temps fall, so we wanted to talk about the importance of the taper and making sure we stick with the training! We will discuss the dos and don’ts of the marathon taper.

Nutrition When should you start carbo-loading?

If you cut back in mileage do you really need to be eating more?

Are there foods you should avoid? High fiber, high sugar Should you cut out alcohol?

Should you clean up your diet if you have been eating really bad?

Is now a time to start something new like going vegan?

Training If it feels good/legs are fresh can I go faster?

Will I feel like crap during the taper even though I am doing less?

Should I still do workouts? Should I still do long runs?

How should my mileage look?

Mental Training Should I obsess over a pacing plan?

Should I try to test my fitness before?

Should I reflect on my training?

Should I talk a lot about my race?

Developing race day goals & assessing your fitness

LISTEN TO EPISODE 72 HERE: https://podcasts.apple.com/us/podcast/72-developing-race-day-goals-how-to-assess-your-fitness/id1446735036

Race day is approaching for athletes! Many people are looking back over their cycles or thinking ahead to what their goals will be for races this fall.

How do you know what kind of shape you are in and when should you narrow down your goal for race day?

When does an athlete generally get a sense of what sort of shape they are in?

What are some of the key things you look at as a coach to see what type of shape an athlete is in?

Mileage Consistency History/Experience Key workouts over time Long runs & feedback from athlete Some people like to have more aggressive goals and other people don’t like to put time goals on themselves: know what type of runner you are!

How soon before they race are you really able to give an athlete a race plan with paces?

How much will the taper & cooler temps add to their performance?

Will race day weather impact your game plan?

Should you get a pace band this far out?

Do you recommend mile by mile pacing or more effort based? A

re their ways to do this without getting to antsy?

Pacing Plan: How To Run Your Best Race Time

LISTEN TO EPISODE 73 HERE: https://podcasts.apple.com/us/podcast/73-pacing-plan-how-to-run-your-best-race-time/id1446735036

It is so important to go into a race mentally ready to tackle the big event ahead. Part of being mentally prepared is having a pacing plan and knowing exactly what you should be doing to feel good during the race. Today we will be chatting about ways to assess your fitness to develop goals then how to establish a pacing plan for a half marathon and full marathon race.

How can you assess your fitness level?

What is the best distance workout or race to look at when determining marathon race?

Should you look at past performances?

Should you have A,B,C goals depending on weather & how you are feeling?

What is a good range between goals? 5, 10, & 20 min?

Is it okay to throw out your race plan and run faster than A race?

Does it matter how many times you have raced this distance?

Why do negative splits work?

What is your recommendation to someone who says negative splits don’t work for them?

Calming The Taper Nerves

LISTEN HERE: https://podcasts.apple.com/us/podcast/74-calming-pre-race-taper-nerves/id1446735036

Calming the taper nerves As fall races approach, we see more and more athletes tapering for their goal races. You know how taper is. You spend months building up mileage, busy & exhausted from training then suddenly there are cuts in mileage and more time and energy to worry about all the things. We start to second guess ourselves! Did I do enough? Is this training cycle good enough to get me to my goal time? We start to worry and get anxious. Our normal outlet for our worries may be running, so it is ironic that we are unable to get the fix we need. In this podcast we will be chatting about typical concerns athletes have going into a race and our mindset approach to fix them. Sometimes when we bring our fears to light, they aren’t so scary anymore.

If you’ve ever ran a race, you know all about the nerves leading up to it! During a taper, we are running less miles and have a ton of time to think about your training cycle, race morning, your pacing plan, fueling plan, etc. It is enough to make your head spin!

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UNDERSTAND THE SYMPTOMS OF TAPERING: Water “weight gain” from increasing carb intake, feeling sluggish, feeling antsy, etc. These are all normal! You may feel like your taper isn’t working and you want to go and “prove your fitness”. Do everything in your power to HOLD BACK! The taper is doing its job 💪

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USE YOUR EXTRA TIME FOR DIFFERENT ACTIVITIES: You have more time on your hands during the taper. Focus on some more activities that will help calm you like cooking, yoga, or meditation. They can help you take your mind off of any pre-race nerves you have

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REMEMBER THAT YOUR RACE PERFORMANCE IS NOT YOUR IDENTITY: No matter what happens on race day, your friends and family will still love you and your coach will still be so proud of you for getting out there. The fact that you made it through a training cycle and got to the start line is something to be so proud of. Appreciate the amazing journey you are on! 🛣

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REMEMBER THAT EVERY RACE IS A LEARNING EXPERIENCE: No matter the outcome, you will learn something from it. You will gain invaluable information that you can take to your next race to pace better, fuel better, etc.! You have to experience the bad races to become the best runner you can be 💯

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FOCUS ON THE EFFORT AND PACING PLAN: Race day nerves can often make runners go out too fast. Do everything you can to focus more on your effort in those first few miles and sticking to your speed limits! You are in control of your body

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MODIFY YOUR GOALS WHEN NEEDED: There are always uncontrollable factors on race day. Weather, terrain, crowds, etc. If you know the weather is going to be much hotter than you anticipated, start by adjusting your goal so you aren’t attempting to go for your A Goal in less than ideal weather. Everyone else is battling the same conditions and adjusting their goals too– you are not alone! 🙌

What if I go out too fast?

What if I don’t hit my goal time?

What will people think if I DNF or walk or don’t BQ?

What if something flares up and I am unable to finish?

What if the weather is so bad that it rains the whole time and I become hypothermic?

What if I get sick the day before?

What if I get my period? What if I just have an off day?

What if I don’t feel accomplished after?

What if my support system isn’t proud of me?

How can I ask others to support me during this taper time?

What would help calm my nerves?

Listen HERE: https://podcasts.apple.com/us/podcast/74-calming-pre-race-taper-nerves/id1446735036

Heat Training: Pace adjustments, benefits & tips

ARE YOU ADJUSTING YOUR PACES IN THE HEAT❓
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If you aren’t… you should be❗️
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You WILL run slower during the summer months. Some will struggle more than others, but the effort of a certain pace at 50 degrees will feel VERY different than that same at pace at 80 degrees
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So what do we do? We adjust our paces to account for the heat and humidity! Heat illnesses are very real and very serious, so we need to be careful and keep our effort levels in check ✅
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🔥60 DEGREES: Adjust 5-10 seconds per mile (1%)
🔥65 DEGREES: Adjust 10-15 seconds per mile (2.5%)
🔥70 DEGREES: Adjust 25-35 seconds per mile (5%)
🔥80 DEGREES: Adjust 45-60 seconds per mile (10-15%)
🔥85+ DEGREES: Be cautious!

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Just because you are running slower does NOT mean you are losing fitness. You are still able to get in solid training in the summer. You will see your paces get faster again when cooler temps roll in. Treat it like altitude training. When you go back down to sea level (go back to cooler temps in this case), you will see those faster paces again!
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☀️Happy summer running!☀️

THE BENEFITS OF HEAT TRAINING

Your body has to work a lot harder to keep you cool in the heat! Then when you race/run in cooler temps, your body won’t have to work as hard to keep your core body temperature down. You’ll have a lot of spare mental & physical energy that your body is accustomed to putting towards keeping you cool to instead put towards running fast 💪
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✅INCREASED BLOOD PLASMA VOLUME: Similar to how altitude stimulates your body to produce more red blood cells, heat stimulates your body to produce more plasma (the liquid part of the blood that carries cells and proteins throughout the body). This results in a greater cardiac output (volume of blood being pumped by the heart) and higher VO2 at a given effort
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✅INCREASED RATE OF PERSPIRATION: As you get acclimated to the heat, your body will begin sweating earlier than it did previously to improve its cooling process. After adapting for only a few weeks, you’ll secrete less electrolytes in your sweat and regulate your temperature more efficiently. Then when you run in cooler temps, you will have a super efficient cooling system
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✅DECREASED BLOOD LACTATE: Blood lactate accumulation during submaximal exercise decreases following heat acclimatization
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✅MENTAL TOUGHNESS: Aside from the physiological benefits from training in the heat, there is also a huge mental component to it. No matter how physiologically acclimated you get to the heat, it’s still very difficult to run in and it will make you appreciate and take advantage of your 50 degree weather on race day!

HUMIDITY, DEW POINT, HEAT INDEX: HOW THEY AFFECT YOUR TRAINING
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Temperature alone is ❌NOT❌ the most important number to look at when determining how comfortable your run will be. Check out how humidity, dew point, and heat index affect our bodies & training:👇
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✅HUMIDITY: Concentration/presence of water vapor in the air. It’s usually measured as relative humidity, which is a percentage of the highest possible absolute humidity. Humans are VERY sensitive to humidity because our skin needs air to get rid of moisture. Sweating allows us to cool down but when it’s very humid, our sweat can’t evaporate into the air so we feel a lot hotter when it is very humid 🥴
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✅DEW POINT: A better judge of how comfortable it will be outside than relative humidity. The temperature to which air must be cooled to become saturated with water vapor. The higher the dew point, the greater the amount of moisture in the air. Relative humidity can be deceiving. EXAMPLE: A temp of 30/dew point of 30 will give you a relative humidity of 100%, but a temperature of 80/dew point of 60 would be a relative humidity of 50%. It would feel much more “humid” on the 80 degree day with 50% relative humidity than on the 30 degree day with a 100% relative humidity
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🔥Less than or equal to 55: dry and comfortable
🔥Between 55 and 65: feels “sticky”
🔥Greater than or equal to 65: lots of moisture in the air, VERY uncomfortable
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✅HEAT INDEX: What the temperature “feels like” when relative humidity is combined with the air temperature. EXAMPLE: If the air temperature is 100°F and the relative humidity is 55%, the heat index will be 124°F. This is assuming that you are in a shady area. If you are in direct sunlight, the heat index can be increased by up to 15°F!
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🔥80-90 Fahrenheit: CAUTION. Fatigue possible with prolonged exposure and/or physical activity
🔥90-103 F: EXTREME CAUTION. Heat stroke, heat cramps, or heat exhaustion possible with prolonged exposure and/or physical activity
🔥103-124 F: DANGER. Heat cramps or heat exhaustion likely, and heat stroke possible with prolonged exposure and/or physical activity
🔥125 F and higher: EXTREME DANGER. Heat stroke highly likely
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👉SOURCE: National Weather

How Long To see Fitness improvements

HOW LONG DOES IT TAKE TO SEE FITNESS IMPROVEMENTS❓
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We always see athlete spotlights & others CRUSHING their previous best times… but how long does it actually take to improve???
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It takes about 🔸SIX WEEKS🔸to see aerobic physiological benefits from training using the progressive overload principle! This means overloading the body with training stimulus, recovering from it, and then overloading it again 💪
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👉You CANNOT improve without proper recovery between! Remember that everyone is different and therefore every runner’s recovery time is a little different

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Check out what happens to your body on a physiological level. Some of the benefits come sooner and some come a little later:👇
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🔥INCREASED BLOOD VOLUME: This happens within 24 hours after a hard workout. This helps blood flow more efficiently through your body
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🔥MITOCHONDRIAL DENSITY: It takes a few weeks of regular training to see noticeable changes here. An increase in mitochondrial density helps the body burn fat efficiently which is needed in long distance events
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🔥INCREASED CAPILLARY DENSITY: This also takes a few weeks of regular training for significant changes. With increased capillary density, there are more ways for the blood to make it to your muscles to aid when muscles get fatigued. Your body makes more capillaries as an adaptation to running more easy miles. This gives you a benefit in both speed and endurance!

Running in the 3rd Trimester

In case you missed the first & second trimester updates they are here:

Running in the first trimester: https://run4prs.co/2020/04/19/running-in-the-first-trimester-round-2/

Running in the second trimester: https://run4prs.co/2020/07/18/running-in-the-2nd-trimester-round-2/

During my first pregnancy with my son in 2017, I ran until the day I went into labor at 39 weeks. We didn’t go far, and we didn’t go fast, but we were still doing it! I am writing this while still currently in the 3rd trimester with my second child (daughter) due in October 2020.

The 3rd trimester is the most challenging for running. If you have ran consistently through the first 27 weeks of pregnancy, the first few weeks of the 3rd trimester are not too much more challenging. Things start to really head south for most runners after week 31-32.

During the first week of the 3rd trimester baby is only 2lbs. The baby will now start to grow by 1lbs every other week. This is the time the baby will be putting on the most weight in the shortest amount of time. The rapid weight gain means you stomach will expand, abs will completely separate for babe, and the pressure on the pelvic floor can be a lot to handle.

Running will be putting extra weight on your back, hips, and pelvic floor. Most runners have to cut down drastically or stop during this trimester.

First pregnancy, I was consistently running 60 miles per week during my first trimester. I ran 50-45 miles during my second trimester, then cut down during 3rd trimester. My running mileage was as followed:

28 weeks- 40 miles

29 weeks- 40 miles

30 weeks- 40 miles

31 weeks- 40 miles *23:35 5k race @ 31.5 weeks pregnant

32 weeks- 37 miles

33 weeks- 34 miles

34 weeks- 15 miles

35 weeks- zero miles back injury

36 weeks- 10 miles

37 weeks- 12 miles

38 weeks- 10 miles

39 weeks- 5 miles

In retrospect, I did too much during that 8th month with caused some back pain and injuries that could have been avoided. This time, I want to cut back before I have to and avoid any injuries that may occur.

28 weeks- Still hanging onto 40 miles per week

Still feeling pretty good & ran one of my fastest 10 milers of pregnancy this week outside at 8:25 per mile avg. Still running 6x per week and 40 mile weeks! I’m up about 30lbs at this point which is more than my first pregnancy but still 15lbs from my delivery weight with Chase. I am feeling a lot stronger this time. I think the strength training and daily yoga are helping me feel good for longer.

Tuesday- 10 miles @ 8:25 pace + LIFT

Wednesday- 7.5 mi @ 9:30 pace + LIFT

Thursday- 6.2 mi @ 8:09 avg

Friday- 7 mi @ 9:20 avg + LIFT

Saturday- 5.3 mi @ 9:07 avg + LIFT

Sunday- 4 mi @ 9:30

TOTAL- 40.5 miles

29 Weeks- Starting to feel harder

13.1 miles ran on Tuesday!! Longest run ever this far along. Baby is 2.5lbs & definitely feeling the added weight! Running is getting more challenging. On top of that, I am getting more braxton hicks contractions during the day and night. I am not sleeping more than a few hours at a time at night because of having to pee or just being uncomfortable.

Tuesday- 13.1 mi @ 9:32 avg + LIFT

Wednesday- 6.5 mi @ 9:20 avg + LIFT

Thursday- 5.3 mi @ 8:25 avg

Friday- 7 @ 9:00 avg + LIFTING

Saturday- 5.3 avg + LIFTING

Sunday- 5.2 avg + LIFTING

TOTAL- 40 miles

30 Weeks-Mile 20 of pregnancy marathon

Baby is almost 3lbs. I feel the weight for sure. More back discomfort during day to day life. Running still feels pretty good while I’m doing it & after. I’m doing a lot more treadmill running because it’s less impact, not as hot as outside, and bathroom nearby!

Tuesday- 11 mi @ 9:22 avg + lifting

Wednesday- 6.5 @ 9:15 avg + lifting

Thursday- 5.1 @ 8:02 avg

Friday- 5.3 mi @ 9:05 avg + Lifting

Saturday- 5.5 @ 8:40 avg + Lifting

Sunday- REST

TOTAL- 41 Miles

31 weeks- Lowering the mileage!

Still running 6x per week but cutting back mileage as things obviously become harder at 8 months pregnant! I had a back injury during weeks 34-36 with my first pregnancy, so I am hoping cutting down on miles can help me avoid that. Baby is just shy of 4lbs and it definitely feels like she is getting stronger with the punches/fetal movement I am feeling. I feel further along than I am or she is just WAY bigger and stronger than Chase was at this point lol

Monday- REST DAY

Tuesday- 11 mi @ 9:10 pace + LIFTING

Wednesday- 7.4 mi @ 9:10 pace + LIFTING

Thursday- 6.2 @ 8:37 pace

Friday- 6.2 @ 9:00 pace + LIFTING

Saturday- 5 miles @ 8:40 pace + LIFTING

Sunday- Rest Day

TOTAL- 36 miles

32 weeks- Whoof! Getting Harder!

Baby is 4lbs this week. I am in my 8th month of pregnancy!! Reaching the point where bending over is extremely difficult. My belly feels huge on a whole new level. Baby kicks are so intense at times they stop me in my tracks & make me grab my stomach. Not looking forward to the next 8 weeks

Monday- 7 miles @ 9:00 pace treadmill + LIFTING

Tuesday- 5 miles @ 7:49 pace + LIFTING

Wednesday- 6 miles @ 8:55 pace

Thursday- 5 miles @ 9:00 + 3 @ 8:02 pace & LIFTING

Friday- 5.1 mi @ 9:40 pace + LIFTING

Saturday- 4 mi @ 9:30 pace

Sunday- REST

TOTAL- 35 miles

33 weeks- Cutting down

Baby is just shy of 4.5lbs. Sleep has been not great the past 2 weeks from all the physical discomforts. I’ve been waking up every 1-2 hours at night. I am also finishing that my resting heart rate has really kicked up a notch. Pre pregnancy my RHR is generally 50-52. For most of this pregnancy it has hovered in the 57-60 range. These past 2 weeks it’s been in the mid to upper 60s. My body is obviously under a lot of stress in these final weeks carrying a baby at 8-9 months is no joke. Dropping mileage again this week

Monday- 8.4 mi @ 9:30 pace + LIFTING

Tuesday- 7 mi @ 9:30 pace + LIFTING

Wednesday- 4.3 mi @ 7:52 pace

Thursday- 4 mi @ 9:15 pace + LIFTING

Friday- 6 mi @ 9:20 pace + LIFTING

Saturday- 4 mi @ 9:15 pace

Sunday- REST

TOTAL- 34 miles

34 weeks- ENERGY CRASHING DOWN

Baby is just about 5lbs. I am sticking exclusively to the treadmill these days which can be super boring but it helps me stay active at least. This is the week that I got hurt during my first pregnancy and then could not even walk for 2.5 weeks so trying to listen to my body and really not overdo anything. The goal is just to stay active and feel good! My body is just feeling heavy and fatigued. I am very sore. Just needing more time to rest. Added in an extra rest day and cut the mileage a ton this week.

Monday- 8.1 mi @ 8:20 pace + LIFTING

Tuesday- 6 mi @ 9:30 pace + LIFTING

Wednesday- unplanned rest day because SO SORE!

Thursday- 5 mi @ 9:10 pace + LIFTING

Friday- 5 mi @ 9:20 pace

Saturday- REST

Sunday- 3.1 mi @ 9:15 pace + LIFTING

TOTAL- 27 Mi

35 weeks- Baby is really growing now!

Baby is just shy of 6lbs. Statica is flaring up on and off when I get up from sitting down. Belly is really getting huge! I get called huge every day. Running still feels pretty good and surprisingly was able to run 30 miles this week. I often get waves of fatigue throughout the week or day. I never know when it’ll hit. Taking things easier pace wise and making sure to rest more. My mind is active but body is tired. Barely lifting any weights when I do lifting just because it was too exhausting to lift what I was lifting. I dropped from 12-20lbs weights to 5lbs or just body weight

Monday- 5.1 mi @ 9:17 pace

Tuesday- 6 mi @ 10:30 pace + Lifting

Wednesday- 4.5 mi @ 10:30 pace

Thursday- 5.3 mi @ 10:27 pace + LIFTING

Friday- 5 miles @ 10:30 pace

Saturday- 4.3 miles @ 10:40 pace + LIFTING

Sunday- REST

TOTAL- 30 miles

36 weeks – Super pregnant

Baby is just shy of 6lbs. I am 9 months pregnant. Running is more of a jog at this point. It definitely doesn’t feel the same as it used to. Definitely going to be tapering down. Walking feels like just as good of a workout as running does. I have low hemoglobin which makes it tough to have a lot of energy. Running still feels okay but the huge belly does make it less enjoyable. We are in the home stretch!

Monday- 3.2 mi @ 10:30 & 4.1 mi @ 10:45 + LIFTING

Tuesday- 6.2 mi @ 10:49 pace

Wednesday- 2 mi @ 7:55 avg + LIFTING + 2 mi @ 10:50 avg

Thursday- REST DAY

Friday- 3.6 mi @ 10:45 avg

Saturday- REST

Sunday- 2 mi @ 10:40 + LIFTING

TOTAL- 23 miles

37 weeks- Tapering Down

I am running more like every other days these days. Lots of walking miles every day. Soon we will be postpartum. The last month of pregnancy is challenging physically so not much running is happening. I ran up until the day I went into labor at 39 weeks with my first. I will probably run the week I go into labor, but it is not much. 1-2 miles here and there is about as much as I like to do these days. I am proud of the 1540+ miles I put in over the course of this pregnancy. I ran about 1700 miles with my first. It is tough to run during pregnancy even from the beginning. It is going to be a nice break from now until I start running again postpartum. I have not taken longer than a day or two off from running in 18+ months. My mind and body definitely could use a break after this running adventure 🙂

Tuesday- 2 miles @ 10:25 pace + LIFTING

Wednesday-  REST

Thursday-

Friday-

Saturday-

Sunday-

TOTAL- 

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

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!

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!

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!

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!

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!

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?!

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?

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!

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 😮

 

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☀️
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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:👇
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✅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! ⏰
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✅RUN A SHADY ROUTE: Sunny routes really zap energy. Do your best to head to the trails or find a shady running path/sidewalk! 🌳
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✅DRESS FOR THE HEAT: Opt for lighter colors, hats, sunglasses, and sunscreen 🕶🧢
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✅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
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✅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 🗓
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✅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! 💪