peter and I did the usual monday night run. somewhere around three miles. the liberty loop and back. it's a good, quick run to stretch the legs.
on tuesday I went up to steiner and did a two mile warm up run on the treadmill. then I got out a jump rope and did a ten minute plyometric routine. so good. such a fabulous workout. ten minutes is all you need, and it magically makes you a quicker, more efficient runner. [I have a testimony of it. this was the magic ingredient to my fastest marathon ever. I never thought I could run that fast for 26.2 miles and then somehow I did--without really training hard for it! all it took was a ten minute plyo workout once a week in the last half of my training, I swear!] anyway, I did my plyo then I stretched out with a two mile (does the distance on the eliptical machine actually translate to actual miles? I always wonder.) eliptical workout. good times for sure.
here is a peak into my plyo-jump rope routine. I like to break it up into 30 second segments.
mix up any of the following:
*easy jump roping or 'recovery jumping', if you will
*jumping from side to side across the rope
*jumping forward across the rope from a standing position
*jumping roping with high knees
*jump roping with feet together and no extra bounces between jumps
this workout is actually surprisingly tough and your calves will kill in the following days until you get used to it. I am a firm believer in this. trust me.
wednesday was swimteam. I really love swimteam. I led the lane. swam hard. did a lot of IM. one day I'll master the fly. and my backstroke felt surprisingly better. it was good.
I didn't run today because I wasn't feeling well. tomorrow I'm going to do an easy run to stretch out the calves, etc. then saturday is a ten miler. and hopefully a ride with the buchanan's and maria. it should be fun, can't wait!
Showing posts with label advice. Show all posts
Showing posts with label advice. Show all posts
Thursday, March 29, 2007
Sunday, March 25, 2007
14 miles of goodness.
my long runs are getting longer. I'm definitely into higher mileage now. but I'm facing my fears head on and running right through them.
yesterday was a tough run. I had some long uphill miles to get through. I'm just glad I can still get away with starting the run at 9 am. soon it will be that if I don't finish my run by 9 am I will be in serious trouble. I love spring. I love running in long sleeves and shorts.
my body held up well. only the usual random aches and pains that don't stay with you through the whole run. that's a good sign. I was hydrated this week. I ran hard. it felt good. sure, I was tight by the end (or by the middle?) but not too terribly tight. I feel pretty good today.
this is serious marathon training now. no messin' around!
tips: [for all those just dying to break into the long run scene]
drive your route in a car, mapping out the mileage and dropping water (and gatorade, if needs be) about every two miles. but when you're done running, don't forget to drive back and pick up the water bottles! [or just have your cutest husband secretly follow behind you on his road bike. peter, I loved the cheering and the high-five as you passed by. best long run surprise ever!]
play the mental game. running is seriously 90% mental and 10% training. you cannot listen to the negative thoughts in your head. replace them with positive ones. lie to yourself if you have to. because your body is amazing and you'll be surprised as to how much she can really do. you really can do anything you put your mind to. here are some things I had to tell myself yesterday:
"you've done this route before, you know this. . . just remember how to do it. . ."
"be proud, jo, this is the hardest part. you are amazing"
"just keep running until X. . . good job, now just keep running to X. . ."
surrender yourself to the run. this is an old lesson, tried and true. you have to be able to come to a point where you are just out there, running, putting one foot in front of the other. you're out there for a long time; don't think, just be. this is where a good diversion is handy. someone to talk to, music blaring on the ipod, learning to be okay with your thoughts. running in a beautiful locale doesn't hurt either. just know you'll be out there for a while and don't think about it. the miles will go by easier. trust me.
dress the part. I love buying running clothes. I can justify any purchase if I can tell myself it would be great for running. if you look like a runner you'll feel like a runner. if you feel like a runner you will be a runner. pace times don't matter if you look hot. and not to mention the fact that technical clothing (the correct shoes for your foot type, non-cotton/technical fabric clothing, etc) will also reduce injuries and the like.
run safe. run strong. run happy.
14 miles; 17th south to 9th east to 8th south/sunnyside to wasatch and back
yesterday was a tough run. I had some long uphill miles to get through. I'm just glad I can still get away with starting the run at 9 am. soon it will be that if I don't finish my run by 9 am I will be in serious trouble. I love spring. I love running in long sleeves and shorts.
my body held up well. only the usual random aches and pains that don't stay with you through the whole run. that's a good sign. I was hydrated this week. I ran hard. it felt good. sure, I was tight by the end (or by the middle?) but not too terribly tight. I feel pretty good today.
this is serious marathon training now. no messin' around!
tips: [for all those just dying to break into the long run scene]
drive your route in a car, mapping out the mileage and dropping water (and gatorade, if needs be) about every two miles. but when you're done running, don't forget to drive back and pick up the water bottles! [or just have your cutest husband secretly follow behind you on his road bike. peter, I loved the cheering and the high-five as you passed by. best long run surprise ever!]
play the mental game. running is seriously 90% mental and 10% training. you cannot listen to the negative thoughts in your head. replace them with positive ones. lie to yourself if you have to. because your body is amazing and you'll be surprised as to how much she can really do. you really can do anything you put your mind to. here are some things I had to tell myself yesterday:
"you've done this route before, you know this. . . just remember how to do it. . ."
"be proud, jo, this is the hardest part. you are amazing"
"just keep running until X. . . good job, now just keep running to X. . ."
surrender yourself to the run. this is an old lesson, tried and true. you have to be able to come to a point where you are just out there, running, putting one foot in front of the other. you're out there for a long time; don't think, just be. this is where a good diversion is handy. someone to talk to, music blaring on the ipod, learning to be okay with your thoughts. running in a beautiful locale doesn't hurt either. just know you'll be out there for a while and don't think about it. the miles will go by easier. trust me.
dress the part. I love buying running clothes. I can justify any purchase if I can tell myself it would be great for running. if you look like a runner you'll feel like a runner. if you feel like a runner you will be a runner. pace times don't matter if you look hot. and not to mention the fact that technical clothing (the correct shoes for your foot type, non-cotton/technical fabric clothing, etc) will also reduce injuries and the like.
run safe. run strong. run happy.
14 miles; 17th south to 9th east to 8th south/sunnyside to wasatch and back
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