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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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11 years ago Rydell was obese and inactive. He set out to lose the weight & change his life. Along the way, he discovered running. 🌟2014👉🏼 3+ hour half marathon 🌟2016👉🏼 6:17 marathon 🌟2017 👉🏼 started working with @run4prs.coachbenjacobs 🌟2018 👉🏼 4:39 PR on a tough day! Rydell is not only an extremely positive athlete but he spreads encouragement throughout our community. He’s often the first to congratulate and celebrate others successes. He is not alone an amazing example of hard work paying off but he also spreads the love of running with everyone around him! Thanks for being such a great athlete Rydell! We are luck to have you onboard #teamrun4prs 2 years ago Kim came to us hoping to finish a 5k (3.1 miles). She was new to the sport of running, and she had a big goal of one day running a FULL MARATHON. We believed in her 💯! On Sunday, after 26 months of working towards that goal she set, she CRUSHED it. She is a MARATHONER! She conquered so many obstacles to reach this goal over the last 2+ years. I am amazed by her resilience and work ethic! 👉🏼 if you want something: go get it! The world is yours for the taking. Would you believe me if I said Stefanie thought she “peaked” in speed/fitness a few years ago? One year ago @stefanieannflippin emailed us with the goal to take her 3:55 marathon PR down to 3:30 to qualify for Boston 🦄 As I read her athlete questions, I discovered she was a 3x 100 miler finisher, my jaw hit the floor! Yes- that’s 100 miles in 1 run (on 3 separate occasions LOL) 🤣 I knew instantly this girl was tough as nails & was going to CRUSH whatever training we set up for her. 👉🏼unfortunately, people used to incorrectly tell her running ultras makes you a slower runner ?! 😳 👉🏼 correction: running ultras actually turns you into an AEROBIC MACHINE. For 5 months we switched gears to marathon specific training & she dropped 30 min off her Marathon PR. She ran a few more ultras & a 100 mile race this summer 👊🏼🏃🏻‍♀️ [because gotta have fun] THEN switched back to marathon mode in the fall where she shaved off another 20 min. ✅October 2017- 3:55 ✅April 2018- 3:25 ✅December 2019- 3:05 she negative split both marathons! She was seconds away from a HALF MARATHON PR the second half of CIM! 🌟 I’m so happy to be apart of watching you grow over the year. Thanks for being such an inspiration to the running community 🙏🏼 I mean seriously who is not inspired after reading this?! YES! 29 min in less than 7 months!!! 7 months ago @rundrea21 ran 3:57 marathon & shortly after she reached out to us with a goal to get: FASTER AND STAY HEALTHY. Under the guidance of @run4prs.coachmeghan not only did she achieve those goals but she QUALIFIED FOR BOSTON 🦄 along the way! 👉🏼 3:57—-> 3:28 👉🏼 1:39 —-> 1:33 This is JUST THE BEGINNING of her success! She never missed a day of training despite working full time juggling all the demands of daily life! 🙏🏼 she followed the plan to a T and her dedication and determination has paid off! We are so proud of you Andrea! Hot yoga over lunch 🧘‍♀️💜 feels so good to not be running LOL! 🙌🏻RECOVERY in FULL SWING 🙌🏻 NO marathons on my radar. I do have big goals for the spring of 2019! ✅1 mi, 5k, 8k & 10k PRs I am coming for ya!💪🏼🔥 what are you training for this spring? Anyone running Grandmas half or full? 🌟 STRESS + REST = GROWTH 🌟 👉🏼Micro level - workouts vs rest days 👉🏼Macro level- training cycles vs off seasons After MONTHS of training towards a big goal, your body needs time off! 👉🏼How long do you take to recover after a marathon? 🌟Our favorite recovery tips🌟 ✅ FOAM ROLL AND/OR “THE STICK”: I would recommend foam rolling 3-5x per week anywhere from 5-10 min at a time. By applying pressure to specific points on your body you aid in the recovery. Essentially you are giving yourself a deep muscle “massage” when you do this to remove tension. This can be uncomfortable at times, but it is worth it. ✅ HOT EPSOM SALT BATHS Espom salt is said to remove toxins from muscles. It is also good to get the muscles in your legs warmed up. Warming up the muscles increases blood flow which increases recovery 🙂 ✅COMPRESSION SOCKS OR PANTS Compression socks/pants provide pressure to your legs which promotes blood flow to your legs. This helps prevents swelling and aids in the recovery process. ✅ CRYOTHERAPY or ice bath ✅STRETCHING OR HEATED YOGA Heat helps warm you up and promotes blood flow and stretching out muscles can help relive stiffness. ✅SEE AN ART SPECIALIST or get a massage: If something specific is tight, they are trained in ART to help trigger the area and provide recovery. Essentially this is like an active/deep tissue mass
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