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 the whole lot in between from my coaching plan for the upcoming Run Disney Wine and Dine Half Marathon in November. Lace up these footwear, and let’s goooooooo…
Monday – Straightforward Run for Restoration
After a difficult 15-mile run over the weekend, I made a decision to modify issues up. Initially, it was pace run day, however my physique had different concepts. Since my foot nonetheless often feels a bit achy from an outdated harm (damaged foot, I opted for a straightforward run as an alternative. It’s all about listening to your physique and erring on the facet of warning, proper? A clean and relaxed run was simply what I wanted to kick off the week.
Notes from this week of coaching: Monday was speculated to be a pace run, however I swapped it for a straightforward run as a result of…
3 years in the past I broke my foot and now and again I really feel a slight ache in it. I’ve talked with my physician and it may very well be scar tissue from the harm (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 ‘Hearken to your physique’ irl. That phrase is like white noise as a result of it’s thrown round a lot, however it’s nonetheless crucial (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 possibly can. Take it simple or get further relaxation while you want it. And have the knowledge to know the distinction.
Tuesday – Constructing Power
No pounding the pavement as we speak – it’s energy coaching day! Whereas working is the star of the present, energy coaching performs an important supporting function. It helps forestall accidents, boosts total efficiency, and makes us really feel like unstoppable warriors. Squats, lunges, and a splash of core work had me feeling the burn in one of the simplest ways potential.
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 search out that candy spot round an effort degree 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 muscular tissues. It’s not nearly aesthetics; it’s about constructing a robust basis to energy by means of these miles. I hit the weights I’ve at house as soon as once more, specializing in totally different muscle teams and conserving that stability between cardio and energy work.
Friday – Straightforward Breezy Straightforward Run (with out a breeze, as a result of… summer time)
Because the weekend drew close to, I opted for one more simple run. It’s important to present 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 coated the miles at a snug 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 – “Deadly Protection” by Michael Stagg. It was a lil uneventful, however nonetheless good writing saved me . I feel 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 through 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 will have 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 indicators. Bear in mind, fellow runners, each step you’re taking brings you nearer to your objectives – and each relaxation day is a step in direction of a stronger you. Till subsequent time, preserve these toes shifting and people smiles shining!
YOU GOT THIS.
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