Hey runners! Prepared for a peek into my newest week of half marathon coaching? It’s been a mixture of pushing myself and giving my physique the TLC it deserves. Right here’s an replace on the the ups, downs, and all the pieces in between from my coaching plan for the upcoming Run Disney Wine and Dine Half Marathon in November. Lace up these sneakers, and let’s goooooooo…
Monday – Simple Run for Restoration
After a difficult 15-mile run over the weekend, I made a decision to modify issues up. Initially, it was velocity run day, however my physique had different concepts. Since my foot nonetheless often feels a bit achy from an previous damage (damaged foot, I opted for a simple run as an alternative. It’s all about listening to your physique and erring on the facet of warning, proper? A easy and relaxed run was simply what I wanted to kick off the week.
Notes from this week of coaching: Monday was alleged to be a velocity run, however I swapped it for a simple run as a result of…
3 years in the past I broke my foot and once in a while I really feel a slight ache in it. I’ve talked with my physician and it may very well be scar tissue from the damage (and nothing to fret about).
However, there’s additionally an opportunity it’s a weak spot that’s susceptible to reinjury. That makes me nervous and STRESS IS THE WORST THING FOR YOU. So, I attempt to err on the facet of warning after I really feel lil squeaks from that space.
That is an instance of ‘Listen to your body’ irl. That phrase is like white noise as a result of it’s thrown round a lot, but it surely’s nonetheless essential (particularly whereas coaching for a half or full marathon).
So, that is your lil reminder to Hearken to Your Physique. Push your self when you’ll be able to. Take it straightforward or get further relaxation whenever you want it. And have the knowledge to know the distinction.
Tuesday – Constructing Power
No pounding the pavement immediately – it’s power coaching day! Whereas working is the star of the present, power coaching performs a vital supporting position. It helps forestall accidents, boosts general efficiency, and makes us really feel like unstoppable warriors. Squats, lunges, and a touch of core work had me feeling the burn in the easiest way attainable.
Wednesday – Embracing the Tempo Run
Hump day meant tempo run day! A tempo run is like including a spicy kick to your coaching plan. It challenges your tempo, improves your cardio capability, and builds psychological toughness. I used to be aiming to seek out that candy spot round an effort stage of seven (as an alternative of utilizing tempo per mile to measure the run)..
Thursday – One other Power Coaching Session
Again to the weights we go! Power coaching is sort of a superhero outfit for our muscle mass. It’s not nearly aesthetics; it’s about constructing a powerful basis to energy by these miles. I hit the weights I’ve at house as soon as once more, specializing in completely different muscle teams and protecting that stability between cardio and power work.
Friday – Simple Breezy Simple Run (with no breeze, as a result of… summer time)
Because the weekend drew close to, I opted for an additional straightforward run. It’s important to offer your physique some respiration room after these intense exercises. I soaked up the surroundings, loved the rhythm of my breath, and let my thoughts wander as I lined the miles at a cushty tempo.
Saturday – Conquering the Lengthy Run
Ah, the long term – my favourite run of the week. This time, I logged 13 miles, getting a style of the space I’ll run on the Run Disney Wine and Dine Half Marathon. I listened to the tip of my newest Audible e-book – “Lethal Defense” by Michael Stagg. It was a lil uneventful, however nonetheless good writing stored me . I believe this was one other e-book that was included with an Audible membership
Sunday – Relaxation Day Bliss
Relaxation days are like a present you want, however don’t need generally. It’s vital to recharge, recuperate, and revel within the progress made throughout the week. Whether or not it’s catching up on my favourite exhibits, studying a e-book, or indulging in some well-deserved self-care, Sundays are my secret to sustaining a wholesome stability in coaching.
And there you’ve it, a snapshot of my week in coaching for the Run Disney Wine and Dine Half Marathon. It’s all about discovering that equilibrium between pushing boundaries and respecting your physique’s alerts. Bear in mind, fellow runners, each step you are taking brings you nearer to your targets – and each relaxation day is a step in the direction of a stronger you. Till subsequent time, preserve these ft shifting and people smiles shining!
YOU GOT THIS.
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