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Racing Tips

 

Racing Tips

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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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Y O U R A N Y O U R G O A L R A C E N O W W H A T 🤔😨? 👇🏼 REVERSE TAPER TIME👇🏼 Comment below tagging a running friend who needs to read this! ✅REST After a huge training cycle, regardless of how you are feeling, it is important to take time off & allow your body to rest. Rest is critical for recovery not only from the race itself but from the weeks & months of hard effort training. Coming back too soon might feel okay in the moment, but it can backfire in the upcoming months. ✅PLAN AHEAD The marathon & half marathons distances can take weeks to recover from. We want to make sure that we allow both enough time for recovery AND building back for our next race. Most marathon and half marathon training cycles take between 4-6 months. We want to give your body at least 1 month of rest between training cycles. This would leave a time frame for your next goal race to be 5-7 months out at the EARLIEST! If you have done the same distance race back-to-back-to-back-to-back multiple seasons in a row, it might be nice to consider a break from that distance for an additional 4-6 months to focus on another event. ✅ BUILDING YOUR FOUNDATATION CHECK YOUR MENTAL GAME! 🖤What are areas you can improve on in the upcoming year? 🖤What were things that got you down during your last training cycle? 🖤How can we work during the off season to make things your strong points? 🌟GET BACK TO BASICS🌟 🔹keeping easy days easy 🔹strength training 🔹proper nutrition 🔹PT (physical therapy) if needed for areas of weaknesses that flared up 🔹Yoga/stretching/mobility 🔹sleep routine Setting yourself up for success by focusing on the little things can go a long way ✅BUILD YOUR GAME PLAN RESULTS TAKE TIME! Try to enjoy the journey. Falling in love with the little things along the way. If you are looking for a quick fix or the ways to get faster NOW, we might suggest another sport 😉 Distance running takes time! Find a training plan, coach or develop your own plan and stick with it! It is important to trust the process ✅www.run4prs.co T H I S I S W H A T 30 M O N T H S O F H A R D W O R K L O O K S L I K E 🔥 Kim began working with @run4prs 2.5 years ago. We made a few suggestions to the racing & training schedule then the improvements quickly came. Kim has worked V E R Y hard over the last 2+ years to get to the 1:40 half marathon she ran yesterday. N O T every race will always be a PR but when you look back, it is easy to see how far you have come! 🔥 75 min F A S T E R in the marathon 🔥 28 min F A S T E R in the half 👇🏼H E R P R O G R E S S F O R 13.1👇🏼 👇🏼S T A R T E D W I T H @run4prs ✅ M A Y 2017–> 2:02 (9:20 per mile) ✅ S E P 2017–> 1:55 (8:45 per mile) ✅ A P R 2018–> 1:53 (8:37 per mile) ✅ A P R 2019–> 1:43 (7:50 per mile) ✅ O C T 2019–> 1:40 (7:38 per mile) Do not limit your goals to what outside sources tell you to believe. The sky is the limit. Have FUN with the process and enjoy pushing yourself. Good things will happen! ➡️➡️Www.run4prs.co F I R S T vs S E C O N D M A R A T H O N! 10 months ago Rachel committed herself to training under the guidance of @run4prs.coach.ed ✅ April—> 1:45 half marathon PR ✅ May —> 3:54 F I R S T marathon ✅ Today—> 3:23 M A R A T H O N & & S H E B O S T O N Q U A L I F I E D! Hard work and dedication PAYS OFF! When your train specifically to your background, goals & life schedule, amazing things happen! H U G E C O N G R A T S on the major success you have had in 2019. We are excited for what is next! 🙌🏻 www.run4prs.co D I S C O V E R Y O U R G R E A T N E S S • Only 5 months ago Sam hit SUBMIT COMMIT to working under the guidance of @run4prs.coachbenjacobs to cultivate her potential 🦋 H E R P R O G R E S S S O F A R 🔥 •H A L F M A R A T H O N• ➡️O C T 2018–> 13.1 miles @ 10:20 per mile ➡️ A U G 2019–> 13.1 miles @ 8:40 per mile ✅broke through a 1.5 year old PR ✅20+ min faster than last half ✅9+ min lifetime half PR •F U L L M A R A T H O N• ➡️ A P R 2018–> 4:46 (26.2 @ 10:55 per mile) ➡️ N O V 2018–> 4:51 (26.2 @ 11:10 per mile) ✅ M A Y 2019–> started @run4prs ➡️ O C T 2019–> 4:13 (26.2 @ 9:40 per mile) ✅ 33 min lifetime PR ✅ 38 mi FASTER than last time I N H E R O W N W O R D S: “This PR and successful marathon seriously would not have happened without your guidance and @run4prs . THANK YOU!!! For your support, motivation, and training to get me to the finish line injury free, stronger, and faster! Signing up with Run4Prs was the best step I have ever taken in preparing for a marathon not just for my running capabilities, but for my self-confidence, and keeping myself held accountable and consistent in training. It has been the greatest training block and marathon and I am just so grateful for such a great coach and for being a part of such an incredible and inspiring running community.” 👇🏼want to transform like Sam👇🏼 Fill out the form at ➡️www.run4prs.co To chat about your running today! 💚F O C U S O N T H E G O O D💚 12 months ago, Lisa had trained H A R D all year for that old 3:35 Boston Qualifier standard. 2 weeks before her race, Boston announced they changed the Qualifier time to 3:30. 💔S H E W A S C R U S H E D A T F I R S T 💔 Lisa had poured her heart and soul into training for an entire year. She was S O C L O S E. She ran 3:37. 4 min PR. NO Boston qualifier 💜S H E W A S H A P P Y 💜 A PR is a PR & a massive step in the right direction. In 2019 she recommitted! H U G E T H I N G S A R E I N S T O R E F O R Y O U! 🦄 Sometimes we have to give up on the good to reach for the G R E A T! C H I C A G O 2 0 1 9 S T A T S: 🔥 First half—> 1:40:00 (7:39 per mile) 🔥Second half—> 1:38:51 (7:33 per mile) ✅Got faster as race got longer ✅ 23 min FASTER in 18 months ✅ 18 min marathon PR ✅ B O S T O N Q U A L I F I E D ✅ 11+ min buffer for BQ ✅ Ran 2x 13.1 miles at FASTER than her half marathon PR pace when we started 16 months ago 👇🏼join us in discovering your greatness👇🏼 Www.run4prs.co 😥 POST-MARATHON BLUES 😢 What are they? 🤔 Post-marathon blues are feelings of lethargy and sadness after your goal marathon is over 👎 They are incredibly common so if you’re feeling this way right now, know that you’re not alone! 🙏 Post-marathon blues are NOT tied to a race outcome. If your race went super well, you feel a little empty when life goes back to normal on Monday morning and you want to continue celebrating your big PR! 🎊On the flipside, if your race went really poorly, you are left thinking, “NOW WHAT?! I spent all this time training for a result that didn’t reflect the training.” 🤷‍♂️ Fortunately, there are things you can do to lessen the impact of post-marathon blues 💯 ✅ Stick to your usual routine: Wake up at your normal time to keep your body in its’ routine and instead of running for an hour in the morning, do yoga, stretch, or read a personal development book to get yourself in a good mindset 🧘‍♀️📚 ✅ Schedule a vacation: You know you’ll be taking the week off of running after a marathon, so why not plan ahead and schedule a vacation during that time? It will keep your mind off of not running and you’ll get to focus on other important things in your life like your friends & family 🏝 ✅ Plan out next year’s races and goals: Get yourself excited again by planning what races you want to run next year and what goals you want to achieve. Don’t set any goal races within the next few months though as this will hinder your recovery ⚠️ ✅ Get a massage: Pamper yourself and get a light massage in the week after your marathon! You deserve it 💆‍♂️ ✅ Take up a new project around the house: We all have those projects around the house that we put off during a marathon training cycle. Now is the perfect time to start tackling that to-do list! 🗒 👇Drop a line in the comments below if you’ve dealt with this before and what you’ve done to combat it!👇
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