Half Marathon Coaching Week 3
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 every thing 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 – Straightforward 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 Since my foot nonetheless often feels a bit achy from an outdated damage (damaged foot, I opted for a straightforward run as a substitute. It’s all about listening to your physique and erring on the aspect 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 imagined to be a velocity run, however I swapped it for a straightforward run as a result of…
3 years in the past I broke my foot and every so often 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 weak to reinjury. That makes me nervous and STRESS IS THE WORST THING FOR YOU. So, I attempt to err on the aspect of warning after I really feel lil squeaks from that space.
That is an instance of ‘Take heed to your physique’ irl. That phrase is like white noise as a result of it’s thrown round a lot, but it surely’s nonetheless crucial (particularly whereas coaching for a half or full marathon).
So, that is your lil reminder to Take heed to Your Physique. Push your self when you possibly can. Take it straightforward or get additional relaxation while you want it. And have the knowledge to know the distinction.
Tuesday – Constructing Energy
No pounding the pavement in the present day – it’s power coaching day! Whereas operating is the star of the present, power coaching performs an important supporting function. It helps stop 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 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 a substitute of utilizing tempo per mile to measure the run)..
Thursday – One other Energy Coaching Session
Again to the weights we go! Energy coaching is sort of a superhero outfit for our muscle mass. 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 holding that stability between cardio and power work.
Friday – Straightforward Breezy Straightforward Run (with no breeze, as a result of… summer season)
Because the weekend drew close to, I opted for an additional straightforward run. It’s important to present your physique some respiratory 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 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 gap I’ll run on the Run Disney Wine and Dine Half Marathon. I listened to the tip of my newest Audible ebook – “Deadly Protection” by Michael Stagg. It was a lil uneventful, however nonetheless good writing stored me . I feel this was one other ebook that was included with an Audible membership
Sunday – Relaxation Day Bliss
Relaxation days are like a present you want, however don’t need typically. It’s vital to recharge, get well, and revel within the progress made through the week. Whether or not it’s catching up on my favourite reveals, studying a ebook, 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. Keep in mind, fellow runners, each step you’re taking brings you nearer to your targets – and each relaxation day is a step in direction of a stronger you. Till subsequent time, preserve these ft transferring and people smiles shining!
YOU GOT THIS.
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