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Team Run4PRs Coaching

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Success Stories

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Run4PRs Coaching

Run4PRs Coaching

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💥WANT TO GET FASTER? DO STRIDES🔥 Most runners spend 80-100% of their running in the aerobic zone! Most runners NEVER run at their max speeds. ✅WHY IS THAT A PROBLEM? Our bodies become LAZY! We start only utilize PART of the muscle fibers. That’s right: you are only running with PART of the muscle fibers engaged. ❤️FULL POTENTIAL = recruit the full muscle🔨 Do NOT let your brain and body become lazy! 💜We want to WAKE up the brain & muscle connection to recruit as much muscles as possible 💙 We want to train the body & athlete to switch into differ gears and really OPEN UP! 🔥HOW TO ADD IN STRIDES 🔥 💛After an easy run 💛4-6 reps of 10-20 seconds HARD running 💜 FULL RECOVERY between either standing rest or light jog! ⚠️ WARNING: remember the purpose! We are NOT trying to make this a taxing workout! We just want to train the muscle & brain pathway connection. These should NOT leave you feeling additional fatigue! 12 H O U R S H I F T S! Crystal works 12 hour shifts on her feet. At the beginning of this training cycle she had an injury from work related footwear🦶 All of these things can make running harder but that didn’t stop her from dreaming big with her running and knocking off 51 min from her marathon. 💥Marathon 5:01 to 4:10 (51 min faster!) 💥Half Marathon 1:57 to 1:48 (9 min faster!) Working around her schedule with a plan specific to her, she was able to optimize her training and improve big time! Big things will continue to happen for her! She is a shining example of hard work paying off even if conditions for training aren’t ideal! Excited for what is next as we build into more training 🙌🏻 ✅Www.run4prs.co W E E K S O F F W I T H M O N O! Danielle is not a lucky runner! She has a history with chronic shin splits. We kicked off training by recommending a few weeks off & not run through any shin pain. We recommend treatment with Active Release Therapy. She spent several weeks cross training on the bike doing workouts on the bike she wished were on the track. Her doctor 👨‍⚕️ cleared her to run within a few weeks she was pain free & we were EXCITED to kick things off...then just a few weeks later just as we were getting into things M O N O strikes! Danielle was stuck sick with low energy and in bed for several weeks😞 ❤️ As hard as it is, we encouraged her to rest as much as possible and reminded her that the comeback would be greater than her setback! She was actually signed up for the F U L L M A R A T H O N but together we made the decision to NOT rush/force fitness! Coming back from mono was pretty discouraging as you can imagine. Paces that were once easy felt impossible. He recent time trail was much slower than she had done in the past. The comeback is ALWAYS tough. We reassured her that she was doing A L L T H E R I G H T things and the fitness will comeback! T H I S is the result of all the adversity above! Your comeback is always greater than the setback. Thank you Danielle for trusting the process and being patient through it all. We are excited for what is to come Www.run4prs.co ⁉️QUESTION FOR FEMALE ATHLETES ONLY: who feels like their menstrual cycle affects your training⁉️🙋‍♀️ ♥️ We are loving the book Roar by @drstacysims and want to share some tips from the book 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 Y O U R S T A R T I N G P O I N T D O E S N O T M A T T E R! From 5:16 to 3:30 in the marathon! She QUALIFIES FOR B O S T O N! F A S T E R A F T E R 3 K I D S 💙 Her FIRST marathon was 5:16 💪🏼🙌🏻 🔥She’s been chipping away for YEARS!🔥 Less than 18 months ago she gave birth & reached out to us to help her with her comeback! 👇🏼H E R @run4prs P R O G R E S S👇🏼 ✅ Half Marathon 1:50–>1:38 (12 min faster) ✅ Marathon 4:08–> 3:30 (38 min faster) We are excited for what is next for her! Boston Bound!💙💛💙 Www.run4prs.co ASSESSING STRENGTHS 👍 & WEAKNESSES 👎 N E W E P I S O D E 🔽 Comment below with what strengths or weaknesses you possess! 🔽 . ✅ NATURAL SPEED: These runners were the faster kids in elementary/middle school, tend to ENJOY speed work over threshold work or long runs, and their 1 mile or 5k times predict a faster marathon time than they’ve ever been able to run . 👍 If this is your STRENGTH: 🔸Focus on hills, threshold work, and long runs to improve your aerobic endurance . 👎If this is your WEAKNESS: 🔸Focus on interval and speed work outs 🔸Take a season to focus on the 5k with more speed work and less volume . ✅ DURABILITY: These runners can run miles upon miles, day after day without getting injured or even feeling achy! . 👍 If this is your STRENGTH: 🔸Runners that are durable are susceptible to BURN OUT! Be DILIGENT about monitoring yourself day to day. Check your resting heart rate in the morning and monitor your sleep. Ensure that your body is still responding well to the work you’re putting in because burn out can be SNEAKY! . 👎If this is your WEAKNESS: 🔸Schedule more cutback weeks 🔸Add in more cross training to get the aerobic work in without the pounding on your legs 🔸Focus on strength training . ✅ MENTAL TOUGHNESS: These runners tend to negative split races, recover well after hills during a race, and can maintain good pacing through rough patches in a race . 👍If this is your STRENGTH: 🔸Use your mental grit to your advantage and take some chances earlier in races! If you know you can close well even when you feel awful, push the pace a little earlier to see if you can get even more out of yourself! . 👎If this is your WEAKNESS: 🔸Know that you DO have another gear to tap into and you CAN go deeper into the well if your mind allows your body to 🔸Run in any conditions! Barring any unsafe conditions, do your work out when it’s super windy and run in that snow! It will pay dividends on race day . ✨REMEMBER: You can TRAIN yourself into the runner you want to be! You are NOT stuck where you’re at. With the right training for YOU, you can become the runner you’ve always dreamt of being✨
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