How To Add Speedwork Into Your Training

4 more days until the weekend......YAY! Not like I'm counting down or anything...I've got an easy 6-mile run on the schedule today and things are getting pretty crazy here at work while we prepare to head to the Outdoor Retailer Show in Denver. Hopefully your work-space isn't nearly as hectic as it is over where I am! 

I wanted to share with a few tips that I've learned from MY OWN running on how best to incorporate speedwork into your training runs. Please remember, that I am definitely NOT a running coach and you should definitely consult with a doctor before beginning any new training plan. I do have a Bachelors degree in Health & Exercise Science, but that is all! I didn't do ANY speedwork for many years (for my first two marathons/ first 5 years of running) and honestly had never even heard of it. So I did have a "solid" base of running (half running/half walking/half not keep track of my running at all), but never really saw much improvement in my race times and never felt 'strong' when I finished a long run or race (more like exhausted and defeated).

• Try bumping up your speed .3 or .4 more for 30 or 60 seconds and try doing this 3 or 4 times through.
• Find a hill and see if you can power up it (whether walking or running) and repeat this 4 or 5 times. 
• Add in an interval ladder. Try bumping your speed up by 10 or 20 seconds every minute until you get to 5 minutes and then work  your way back down the ladder (and then you can repeat it again if you want 2 or 3 times through).
• Find a landmark outside and sprint to it; find another landmark and do a nice recovery jog to get to it; continue the cycle a few times through
• Try alternating your speed every .25 or .50 mile with at least a .5 or 1 mile recovery. For example, try a 'pretty hard' speed and hold it for .25 or .50 mile then go back to a relatively easy speed for a .5 or 1 mile (you should be fully recovered before your next sprint session)
• Add in some strength work throughout your workout. I used to run a 1 mile do a complete circuit of my strength training session and then repeat the cycle again (I'd tally around 3 miles and get in all of my strength work). By the time my third mile came around, I was pretty beat! 

What's on your training schedule today?

How do you add in speedwork?

What's your favorite speed workout? <-----I LOVE the shorter stuff (400s or 800s), but also kinda love tempo workouts (goal-race-pace held for 3-10 miles)

What's your least favorite speed workout? <-----Mile repeats. I just literally can't wrap my head around them. Give me 2-mile repeats and I'm happy, but 1 mile and it's totally a different ballgame.

5 Ways to Mentally Crush That Last 10K of a Marathon

Happy Tuesday! 4 days until the weekend (not like I'm counting or anything ; )...)! I wanted to share with you some tips that I've learned through my past races that help me get through those last 6.2 miles of a marathon (when everything is hurting and 6 miles seems really REALLY far). Today I have 6 easy miles on the schedule and will also be fitting in some strength training as well. I hope your Monday was great one and that you're equally excited that we're getting closer to the weekend. 

Tip #1: Stay positive. It's amazing how remaining positive really helps your spirit and makes those last 6 miles seem like nothing. I also love to dedicate those later miles to people in my life or a cause that is the reason why I'm running or racing.

Tip #2: Keep getting those fluids and gels. I've had some races where I'm so tired and so over the race that I just don't care and through my past training with gels and fluids out the window. I've also had races where I've stayed positive and kept up with my hydration/fueling to the very last second of the race. Trust me, the latter is the way to go. It will give you a boost and make those last few miles seem DO-ABLE.

Tip #3: Have parts in the race that you're looking forward to from miles 20-26.2. When I knew that I may seem my mom or the half-marathoners were joining our marathon course over these miles, it really helped push me to 'just get to where the courses merge' or 'just try to find my people'- It makes these later miles exciting and something to look forward to when you're just absolutely exhausted.

Tip #4: Have something to look forward to AFTER the race. Celebrating with a post-race rollercoaster definitely is one of my FAVORITE ways to celebrate running 26.2 miles. After the Disney Marathon, you better believe I was on ALL the rides that afternoon (including the Aerosmith Rock'n Rollercoaster). 

Tip #5: Never give into the pain. Do whatever you have to do to keep your mind focused on that finish line and the feeling that you'll get as they put the medal around your neck. It's like no other feeling when you cross a finish line leaving it all on the table and never giving into the pain in those later miles is key to ending in a positive mindset. 

What keeps you going until the end of a marathon or hard race?

What race are you training for this Spring?!

Feature Friday- 5 Ways I Get Myself Up Early To RUN & Maybe Snow?!

Happiest of Happiest Friday friends! We may actually get snow here this coming weekend, which is really exciting (although I truthfully have really loved being able to run outside with dry roads and not having to worry about driving in the snow...) because our ski mountain desperately needs some fresh new powder! While I no longer figure skate for myself (very much anyways..), I still LOVE to watch all of the International Competitions and tonight is the Ladies Freeskate (which will help determine who will be representing the US at the Winter Olympics this year). I look forward to this night every year and stock-pile with somewhat unhealthy dinner (think: nachos or mac 'n cheese or something equally cheesy and almost 0% veggie-related) and candy for the 2-hour event. I CANT WAIT. Normally I can convince Alex to watch it with me (he's such a great sport) and I think with the unhealthy food, he'll be ready to hunker down ; )

Because it is SO chilly and cold on the East Coast (sorry friends...) these past few weeks (and even snowy), I wanted to share with you 5 tips that I use to help get me out of bed early to run when it's cold and dark out. I'll be using a few of these tips this morning as I've got 10 miles to get in before 7:30! Hellooo.... 5AM wake-up call. 

1. Have a reward if you get your work-out in. It's normally a hot latte from Starbucks for me (I love their Hazelnut latte with Almond Milk) and this is also something that keeps me moving outside when it's cold and all I want to do is go back to the warmth of a treadmill.

2. Set a few alarms. Yeah, this works and it's annoying. I normally set 3 to go off every 5 minutes. By the third one, I'm so annoyed that I get out of bed just to make it stop. 

3. Set your workout clothes out the night before. If I do end up skipping my run in the morning, walking by those clothes later in the day really guilt-shames me. 

4. Set your coffee to go off in the morning. There is really nothing better than waking up and knowing that there is fresh pot of coffee downstairs waiting for you....

5. Get a kitten that likes to wake you up very early by biting your face off. This seems to work pretty well for me....

What are your weekend plans?

How do you get yourself out of bed for an early morning run in the morning? Any tips?

10 Ways That Running Has Changed Me

Happy Thursday! We are only one day from the weekend again and getting so close to the end of 2017! I hope this year brought you many laughs, adventures, friends, opportunities to grow, and if not- there is always next year. I wanted to share with you 10 ways that running has influenced and made me a better person, in ways that I never thought it would. I thought this was a great end-of-the-year post because many people may be looking to add something new to their routine in 2018 or wanting to add more running/fitness goals into their life!

1. Running has given me opportunities to explore places I never thought I would visit.

2. Running has given me so much CONFIDENCE in every single facet of my life. 

3. Running has provided me with goals for each year and a reason to work-out (besides "wanting to be fit/in-shape")

4. Running has provided me with challenges and also the opportunity to overcome those challenges.

5. Running has given me patience. Getting better/coming back from injuries is TOUGH and it definitely is a work-in-progress.

6. Running has given me an outlet to laugh, smile, cry, overcome my anger, solve problems (or come to realization that they cannot be solved so easily), celebrate, and mourn.

7. Running has taught me so much about myself, things that I'm not sure I would have ever known without it. 

8. Running has given me the opportunity to join support groups and fight for causes that I am beyond passionate about. 

9. Running has given me an excuse to enjoy a donut (or two) after accomplishing something. 

10. Running has made me realize that I'm enough of myself and that I should never take it for granted.

What has running taught you?

What are your 2018 goals? Fitness or non-fitness related?

How have you improved from a hobby you enjoy doing?

Tips for getting out there when it's really f*ing COLD

It's 8 degrees outside, do you:

A. Put on all the LAYERS and get after it

B. Say F* NO and go back to bed

C. Opt for the treadmill

D. Not even think of it as a question because that's too dang cold out for doing anything!

Because 2 Kittens are possibly the most adorable thing EVER

Ok... well we should all probably know the answer to this question since I'm giving you tips for getting outside when it's unbearable cold out (even though I kinda sometimes think B or D are the best answers at the time). I used to be that runner that wouldn't even THINK about running outside if it was below 30* out, but I must have formed tougher skin over my running years (or so I like to think) because I'm outside unless it's freezing rain or in the negatives (I think you have to draw the line somewhere). So here are my best tips for getting outside in the morning when all you really want to do is sip on a cup of coffee and snuggle with your furry ones (or S.O....I was supposed to say that first...I think?).

• Check the weather the night before and lay out your clothes. Do NOT check the temperatures the next morning before you are dressed and out of bed because you will more than likely rationalize staying cozy vs freezing your buns off outside

• Have a treat rewarding you after you finish. I love envisioning a hot latte while I'm outside freezing my butt off. It somehow also tastes way better this way after I'm done?

• Tell yourself that you'll give it 'just 30 minutes' and see how you feel after that. Most times I've kept going past that 30 minutes because either I'm already frozen so what's the difference or it wasn't half as bad as I was expecting

• Layer correctly. No need to worry about how do you layer in the various temperatures- future post coming up on that soon!

• Have a friend or furry friend accompany you out there. Somehow it's always easier when done with a buddy.

Also here's a photo of Stella & Brady bonding because we all need something cute in our life right now : )

Favorite cold weather running tips?

Running in the cold- yay or nay?