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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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Everyone wants it yesterday. Let go of the person you once were & become the person you are destined to be. Deep inside you know what kind of person you were destined to be. Change is HARD. But here’s the thing: 💥 PAIN WILL CHANGE YOU💥 even though you don’t always like the pain: it’s developing something in you! I have failed a thousand times. Failure can be painful. But that pain has been replaced with determination & excitement for new opportunities. Never stop believing. Today’s workout on the road : ⭐️ 8x 800 @ 2:56, 2:56, 2:53, 2:53, 2:56, 2:53, 2:54, 2:46.⭐️ 2 min recovery It’s been the hardest year of my life. I’m happy I never gave up on my dreams during the process 🙏🏼 6 years ago, the girl on the left was chasing a 21:59 5k. I wanted SO badly to be able to run 7:00 pace for 3.1 miles. Although, part of me thought it was impossible. At this point, i had failed to do it multiple times over a series of months. I remember my coaches face as he watched me fail to hit the goal again and again and again. No progress was being made.. or so it seemed. I had been running for a few years. Part of my mind thought I had “peaked”. Until those thoughts were put to rest when I magically dropped my time from 22:25 to 20:59 in a single race. That single race changed my mindset forever. It taught me that my breakthrough might be around the corner. It taught me that the moment I was about it give up, is the moment something amazing might happen. Fast forward 6 years: running a half marathon 7 months postpartum at 6:55 pace. That is 4.3 consecutive 5ks at 21:40. Was it my fastest? Absolutely not. But it was another race when I realized there is something more inside of me. LISTEN to that voice!!! ✨ IGNORE what everyone else is achieving. Your life is about breaking your own limits. DONT change your journey so it matches someone else’s. Revel in your differences and enjoy where you are in this moment✨ Behind the scenes work of my running workouts: My secret weapon for coming back stronger? STRENGTH TRAINING. ✅ improves neuromuscular coordination ✅improves running economy ✅injury prevention ✅core strength = stronger form in later miles ✅ self esteem- measurable progress is always a good confidence booster My first ever lifetime chin up was at 7 months postpartum. 4 months later I can do 6! I’m a mom. I work full time. I get it. But guys- it’s TWENTY MINUTES. Literally it makes a difference. ⁉️Do you lift⁉️ join my tribe! The SMARTEST decision I ever made for my running was committing to lifting 2x per week with @run4prs.coachskelly 20 miles is done ✅ WHOOFTA that was as hard as I expected it to be! At mile 15, I had to call the workout portion of the run which is always tough mentally. I’m still working on pacing. It’s always been hard for me. Goal was alternating each mile between 7:05-7:10 & 8:00-8:05. I went out too fast by just a few seconds per mile & you better believe I paid for it! 😂🙌🏻🏃‍♀️Finished out the run & learning from it! Moral of the story is stick with your plan!! The longer the distance, the more important your pacing becomes! Boy oh boy was this a reminder how you can go from the highest of highs to the lowest of lows in just a few miles. It’s been 3.5 years since I’ve ran 20 miles at anywhere near this pace & it was during my marathon PR race. Part of me thought I’d never be able to hit these kind of times again after pregnancy and postpartum so I’m SUPER grateful. Focusing on the positives 🙌🏻✨🏃‍♀️ 7 months ago I did the same workout 50+ seconds per mile slower on fresher legs 🙏🏼 I hope everyone had a fantastic weekend! ✨ 20 miler on deck for tomorrow ✨ even after 17 marathon finishes, the big 2-0 distance is still intimidating to me 🙏🏼 Have the courage to take risks. Go where there are no guarantees. Get out of your comfort zone even if it means being uncomfortable. Who is getting uncomfortable this weekend? 🙋🏼‍♀️🙋🏼‍♀️ You can see the confidence change. Social media ruined my confidence as a runner from 2015-2017. Comparing myself to others & listening to outsiders opinions left me thinking my best was not good enough for 2 years. Comments I used to get frequently ate away at me. ✅”You can run so much faster than that” ✅ “You should be able to run XX because you did YY” ✅ “I never ran that many miles and I ran XX time, you should easily be able to” comments like these likely steam from a good place, but they unknowingly ate away at my confidence for years. “Wow. They are right. I should be faster. I should be able to do this. Why can’t I?”. You can literally see the lack of confidence from left to right image. ✨What happened? ✨I stopped trusting my body. Instead of setting my own goals like I had done in the past, I was allowing other influences to set my goals. I was desperately trying to be the runner that others thought I should be. SAD. Right? Fast forward to 2018. Somewhere along the lines I realized this was happening and took measures to stop it: Here’s the thing: YOUR RUNNING is YOUR journey & it is not for others. It’s 💯 for YOU! Do what YOU want. Set your own goals! Be proud of YOURSELF. You have nothing to prove to anyone. You will never make everyone happy but you can always make yourself happy! Stay true to yourself & if you ever want to chat about this I am here 💯!!
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