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Racing Tips

 

Racing Tips

(Click to read article)

Racing well in the heat

Tips for racing a 5k

Marathon/Half Marathon Race week checklist

 

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Run4PRs Coaching

Run4PRs Coaching

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YOU DONT NEED TO SEE THE WHOLE STAIRCASE: JUST TAKE THE 1st STEP! ⭐️6 month transformation⭐️ 🔥13+ min faster 🔥Broke a 3+ year old PR A few months ago @mechedes started working with @run4prs.coachbenjacobs hoping to bust out of a running plateau. She broke a 3+ year PR and crushed a time 13+ min faster than February 2019! ➡️TRUST THE TRAINING! Sometimes slowing down on the easy days or incorporating new types of workouts can be SCARY. You GROW when you step outside of the comfort zone. ➡️Want to transform your running? ✅ www.run4prs.co 🚨NOTHING CHANGES IF NOTHING CHANGES🚨 Ever felt like you weren’t getting faster?🙋🏼‍♀️ Adrienne had been chasing a sub 2 hour half marathon since 2016. For YEARS she hovered around 2:08-2:10 half times. Last summer she ran a 2:14 half marathon and decided it was time for a change. She reached out to @run4prs and we got to work. ➡️June 2018- 2:14 ➡️June 2018- Started working with @run4prs ⭐️Sep 2018- 2:02 PR (12 min faster) ⭐️March 2018- 1:56 (18 min faster) ⭐️August 2018- 1:54 (20 min faster) I am proud of Adrienne for taking a plunge 14 months ago to try something new with training. She was going on 2 years “stuck” around the 2:10 mark but her willingness to ✅get uncomfortable ✅work hard ✅Keep showing up ✅Trust the process ✅Lay it all on the line Paid off big time for her! Congrats on the new PR! Www.run4prs.co THE COMEBACK IS GREATER THAN THE SETBACK! ➡️Have you ever been injured?🙋🏼‍♀️ Shannon had an ankle injury and had not ran a half marathon in over a year! She has been working under the guidance of @run4prs.coach.ed to come back carefully and get into the best shape of her life. Her legs are heavy in the middle of marathon training but still managed a ⭐️4 min PR in the half ⭐️ We are excited to see you continue to crush your comeback . 👇🏼want to transform like Shannon👇🏼 Fill out the form at ➡️www.run4prs.co To chat about your running today! You must BELIEVE it is possible ⭐️ As you get faster, PRs become harder and harder to achieve. Connor does most of his runs on the treadmill or with stroller since becoming a parent. Training with young kiddos is a different ball game! ➡️WHO ELSE HAS YOUNG KIDS?🙋🏼‍♀️ He is a great example of focusing on what you CAN do with training & still performing at a high level. ✅THIS is what 8 months of hard work looks like: ⭐️5+ min half PR ⭐️Beat 5 goal of sub 1:25 ⭐️In the AUGUST HEAT 🔥 Hard work pays off! He has been working under the guidance of @run4prs.coachbenjacobs & they developed a plan that pushed Connor to a new level! Excited for what is next ➡️ www.run4prs.co ARE YOU MAKING MARATHON TRAINING MISTAKES❓ As coaches, there are many common mistakes we see from our athletes' previous training cycles that we try to correct. It's never too late to alter the way you've been doing things to optimize your marathon training! 💥RUNNING LONG RUNS TOO FAST: Did you know that running at marathon pace and running at your easy, aerobic pace accomplish the exact same goal of building your aerobic base, but marathon pace just adds additional joint/ligament stress, risk for injury, and/or potential for burn out? Long runs are an AEROBIC undertaking. While marathon pace IS aerobic, it is at the TOP of your aerobic capacity. If you run marathon pace week after week, you are essentially digging yourself into an overtraining hole that gets deeper & deeper every week. You'll be standing on the start line of your goal marathon deep in that hole because you left your race back at home on your training runs! Build your aerobic base in the safest way possible by running your long runs EASY! 💥WRONG TYPE OF WORK OUTS: Many athletes come to us with a fast 5k time and a slow marathon time (as it relates to their 5k time). These athletes are SHOCKED when they are told their "projected marathon time" based on a VDOT calculator and see how far off they are from their marathon potential. In order to run to your POTENTIAL in the marathon, you need to focus on the right type of work outs! We want to close that gap between your current marathon time and your projected marathon time. -Threshold - Marathon pace - Easy long runs - Building mileage You can only do so many work outs per week. Use them to your advantage! We know you can already run FAST, but we want you to be able to run faster for LONGER! 💥NOT ENOUGH RECOVERY: You are asking your body to do a lot for you during marathon training. Not only are you marathon training, but you are probably also raising children, keeping up a home, working full-time, and/or doing other hobbies you enjoy. Your body does not know the difference between marathon training stress and other life stressors. ➡️www.run4PRs.co NEVER GIVE UP ON YOUR DREAMS ⭐️ 1 year ago Meghan injured & unable to run for several months. She had been chasing the USA Olympic Trails Qualification time (under 2:45) for over 10 years. She had failed several times, but she never gave up. ✅TEN YEARS: good things take time! During those years she faced Injuries, career changes, working multiple jobs at once, a tragic CAR CRASH but Meghan KEPT showing up!🙏🏼👏🏻 She kept trying. She never gave up on herself. She started building back running 2-3 miles 3x a week back in September 2018 & ran Boston 2019 2:44 OTQ! She REACHED her goal. You don’t fail: you LEARN & GROW 💥 2009- 3:16 💥 2010- 2:58 💥 2011- 2:56 💥 2012- 3:01 💥 2013- 2:48 💥 2014- 2:47 💥 2015 -2:54 💥 2017- 2:48 💥2018- injury/no marathons 💥 2019- 2:43 OTQ!! PR Progress in running isn’t always linear but if you remain dedicated to the process & have FUN you are bound to achieve your goals. Image if Meghan would have gave up a year ago when she was injured? 😱💔 You HAVE to keep showing up You WILL achieve your dreams. What will YOU do in the next 6 months that will put you ahead 5 years in life? ➡️Www.run4prs.co
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