Friends, it has been a long time since I have written a blog post! After Boston, I took a break from stepping on a starting line after running several races in a short amount of time. I knew in May, I would start another marathon training cycle, and finally worked on my FOMO (Fear Of Missing Out), which is NOT easy. This July, a new 8 hour endurance run directed by 2 local fabulous females was created and as much as I wanted to enter, I knew jumping on the start line was a bad idea for several reasons based on my goals. I’ve enjoyed the races from the perspective of a volunteer this summer and I believe this has helped me stay focused on race day (and healthy!).
A year ago, I ran the Erie Marathon as an attempt to qualify for the Boston Marathon. A few years ago, running a marathon alone was a dream, and not until I met my tribe did I even feel Boston was a possibility. 2017 Erie will always hold a special place in my heart for so many reasons – it’s the first marathon I asked someone to coach me, I was blessed to train with several running friends over a hot summer, Mario traveled to run with me and friends drove 5 hours one way just to surprise me on the course. And, in the end, I got my BQ: 3:25:24!
Here I am, 1 year later, headed north to run the Erie Marathon once again. This time, we have a small group (including my husband!) striving for PRs, trying to improve their Boston qualifying times or chasing the unicorn for the first time. Race day isn’t quite here yet, but the 2018 Erie Marathon experience has already proved to be just as memorable for me. Jeremy gave me the opportunity to help create the group training plan and a number of us have been able to meet before dawn at least twice a week to train together. Through social events as well as our runs, we have grown closer as friends. The positive attitudes are contagious and being part of a group training for a common goal is inspiring and motivating. We’ve shared both successes and struggles with one another since we began this journey in May. I am very excited to see how race day goes for each of us! Sad to tell you no runner tracking is available, so you’ll need to wait until we have reception to post results. Although it is sad to see our training cycle come to an end, I feel once we cross the finish line this bunch will not dissolve – I see many more early morning runs from Dunkin Donuts in the future!
Since I already acquired a BQ time earlier this year (Shamrock and Boston), I am chasing my marathon PR which was set at Erie last year. I feel I’ve learned something new each time I’ve run a marathon and I’m hoping I can pull it all together for #5 and execute better. Let’s see what happens! 🙂
What comes next is still mulling around in my mind. After doing a little bit of everything since I returned to the racing scene, I feel my heart is calling me in a certain direction. I have some big decisions to make in the near future and I can’t wait to share what’s next!
Make sure you take a photo of yourself doing one of the Workout Wednesday exercises then post on the Facebook or Twitter pages of RunningDad.com or RunaissanceMom to be entered to win a prize!
Challenge yourself! Need some incentive? RUNaissance Mom and I are challenging you during the month of May.
Take a #WW selfie of you doing one of our workouts and post on either of our Facebook or Twitter pages to try to win!
(1) Prize: (1) Nuun tube, (1) pair of Lock Laces, (2) Honey Stinger waffles and a $20 gift card to Dick’s Sporting Goods!
1. Post your selfie on the Workout Wednesday post and use the #WorkoutWednesday tag. Photo can be submitted on either RunningDad.com or RunaissanceMom Facebook or Twitter accounts.
2. Each photo equals one entry. Only one entry per Workout Wednesday will be counted. 5 Wednesdays in May = 5 chances to win.
3. This promotion is in no way sponsored, endorsed or administered by, or associated with Facebook, Twitter, Nuun, Honey Stinger, Lock Laces or Dick’s Sporting Goods.
4. Contest will close at midnight EST on June 1, 2017. One winner will be selected and contacted on June 2, 2017.
One more race recap and then we will get back to our regular programming!
Two weeks post Shamrock Half and I was ready to rock again. On my radar this time was the Credit Union Cherry Blossom 10 Miler in Washington, DC.
The entire weekend was quite an adventure! Before we get to starting line, let’s start on the day prior when I headed to the nation’s capital with several members of Team Running Dad.
We traveled down Rt 66 to catch the metro to pick up our packets at the race expo at the National Building Museum. The trip wasn’t too bad – as a bunch of folks from the mountains, we didn’t have too much trouble trying to navigate our way through public transportation. Upon our arrival, we decided to get our packets first then find lunch (although we had a few hangry guys!).
Packet pickup was very easy and we browsed the expo booths. Vendors were most we
see often at other races, but we saw our fearless SVR leader Vernon at the Ragnar tent. After a quick spin through the booths, we headed towards Gallery Place in search of nourishment.
Eventually, we found our way to food but unfortunately, we waited FOREVER for our orders. As we sat at the bar, we pilfered celery meant for Bloody Marys to satisfy our appetites. After what seemed like a very long time, we finally received (almost) all of our food (poor Josh). On the ride home, we acted a little less mature than our age – but some funny memories were definitely made.
We finalized our plans for race day, which included a VERY early a.m. departure (next year, not so early). As is common for me these days, I woke before my alarm and started to get ready. Today, I was racing for the first time in a Team Running Dad race kit. Prior
to the race, the team as a whole decided to wear pink shorts (yes, even the guys) in honor of NICU babies and for Alohi, the recent preemie granddaughter of teammate Mario. To complete the outfit, I also slapped on a RunningDad.com temporary tattoo once again.
Having to travel so far race morning, I did have a little anxiety about traffic and other logistics, but once again, the ride was smooth sailing. We arrived early (way too early), but found our parking spot and broke bread together in the car (thanks for the bread Josh!). After eating our breakfast, we went off on foot in search for the starting line as well as port ‘o pots.
The starting line of CUCB10 is right at the Washington Monument. We waited a little while in the chilly darkness in the bag check tent (until we got kicked out). As we went on our warm-up run around the reflecting pool, the sun was rising behind the Washington Monument. Wow, what a beautiful sight.
Not too long after, we headed to our respective corrals – the guys and I hugged Sara while she went into the red corral and we entered yellow. Once we were in, it suddenly seemed like a family reunion as other runners from back home found us. After hellos, high fives and final pre-race instructions from the starter, we were off!
My goal for the race was 1:05, which would be pushing my pace a little more than I was comfortable, but I set off for a 6:30 pace with teammate Alex and another running friend Duane. First mile wasn’t as crowded as I anticipated and went by rather quick – nearly on the dot at 6:31. The race course included three out-and-back sections where we could see and cheer each other on before heading to the lonely back half of the course. I picked up the pace as we headed towards the first out-and-back where I was hoping to see Mario and Jeremy. Each time, we either sent a thumbs up, an air fist bump or shouted some encouragement – thanks guys!
In the first half, I felt like I was having a tough time settling in at my goal pace. Miles kept ticking by a little faster than I was aiming for, but I was feeling strong. Around mile 6, I heard someone say my name and pass by – fellow Terrapin XC/Track alumni Jay (who is also seeking a BQ in 2017!). I kept him in my sights and kept chugging ahead. When I felt as though I was struggling or tense, I did sneak a peek over to the water and try to take in the sights of DC.
Around mile 9, I could feel fatigue entering my leg muscles, but kept charging on. Unexpectedly, another Maryland XC/Track alumni was around this section and gave me a little boost of much-needed energy. At this point, I could see the Washington Monument and knew the finish was near. I loved the signs counting down the distance to the finish (1 mile, 1200, 800, 400…). At the end, there is a slight incline and I reminded myself to give the same effort and tackle the last challenge. Heading up the hill, I noticed an older woman running right in front of me and I thought, wow, look at her! I was so focused on getting to the line and passed her without much of a glance. I didn’t realize until after the race, it was Joan Benoit Samuelson! Wow, so cool.
Heading towards the finish, I gave whatever I had left and crossed the line in 1:03:50. Goal achieved! Now to find my teammates which didn’t take long since they were still in the chute. And once again, I was ecstatic to hear Jeremy and Mario had PRs as well. We waited near the finish for Alex and Sara who also had great races – way to kick butt
2017 marked the 45th year of CUCB10. To celebrate, anyone beating the winning male and female times from 1973 received a mug stating, “I would have won this race in 1973!”.
After everyone was reunited, we linked up with a few other running friends, went back to the car to freshen up and find food (we eat a lot!). After a scenic route to the restaurant (sorry!!), we enjoyed a great Irish brunch and drinks!
Overall, another solid weekend. What a great crew – everyone is supportive and our collective positive energy makes each of us strive to be better. We are all looking forward to the next time we race together, but for now, we are anxiously awaiting to see what Mario, Jeremy and Alex do in Boston.
Thanks to Josh and John for driving and supporting the team over the weekend. We all appreciated you being there.
Several days leading up to the Anthem Shamrock Half Marathon, the weather forecast looked less than ideal. Temperatures would be around 40 with winds and a high chance of rain. As race day neared, the hope of better weather diminished and I just embraced the suck.
My husband and I arrived on Saturday (day before the race) and headed straight to the race expo to pick up our race packets. The expo was small, but all the usual vendor categories were featured. I was able to meet the authors of Run Fast. Eat Slow.: Shalane Flanagan and Elyse Kopecky. My senior year of college, I ran against Shalane in the ACC Cross Country Championships, so chatting with her while she signed my cookbook was definitely a highlight.
As I was leaving the expo, I also ran into someone from my high school unexpectedly. Very cool.
My shakeout run was a little creaky. After a near 4 hour car ride, my legs felt stiff and I didn’t feel loose until after a mile. I felt nervous and anxious after the short run, but mentally, was ready to go. After a quick shower and a little basketball watching, we headed down to dinner. Our hotel served a simple pasta buffet meal for any Shamrock runners, so I filled up on penne and continued to hydrate.
Race morning, I awoke on my own at 4 a.m. As I pulled back the curtain to glance at the weather outside, I almost laughed out loud. Dark, steady rain, windy, cold. Somewhat fitting for March Madness weekend. I noshed on my pre-race breakfast (peanut butter toast, unsweetened applesauce and Nuun) and dressed in my Shamrock race kit. To stay somewhat warm and dry, I layered on some old clothes and a high-tech windbreaker: a hotel trash bag.
The awful weather quelled my nerves as I jogged up to the starting area. As I warmed up and dodged puddles, the situation made me smile. I joked with volunteers as I ran by – “it’ll be fun they said”. Near the start, I ran into my running partner/coach and another running friend from back home. We all stood around the starting line; trying to stay warm and prepare ourselves for 13.1 soggy and blustery miles.
About 5 minutes until gun time, we moved into our corral and begrudgingly took off our sopping wet outer layers. These last minutes honestly were the worst part of the entire race – standing in the cold, wet darkness as the breeze continued to pick up. Soon, the starters called us to the line. Coach Jeremy asked, “Are you ready?” Ready as I’ll ever be.
Approximately a week before the race, Jeremy and I discussed a race goal. Last year, I ran my first two half marathons and both were right around the low 1:50s. This time, my training base was much stronger and had also built speedwork into my regimen. We set a goal of 1:35 or faster and I set out to maintain a 7:15 pace.
Off the line, I could see the 1:35 pace group ahead of me and I increased my pace to bring up the rear of the group. Listening to our feet pound the wet pavement, we sounded like a pack of horses on a renegade mission. Our group moved as one tight pack through the first miles, knocking out a 7:05 pace. The winds blew, but I stayed tucked in behind the group and before I realized it, we were at mile 5.
At this point, the course started to turn back and the winds shifted direction. I was feeling pretty good and decided to pull away from the group. Mile after mile, I felt stronger and stronger. Glancing down, I could see I was dipping into the 6s, and truly was surprising myself.
Around mile 7, the wind was pretty wild. At one point, there was an opening between the dunes and sand was whipping through. Nothing like a little skin exfoliation while you are running. From this point on, I thought of my usual Tuesday/Thursday a.m. 6 mile runs – telling myself – “Alright, you got this – just on one of your usual morning runs to the park.” One foot in front of the other and the miles just kept flying by. I fell in step with another runner around mile 10 and we were stride from stride until we made the final turn which would take us to the boardwalk and ultimately, to the finish line. As I glanced ahead, I could see the clock was still in the 1:20s and I was full steam ahead. I crossed the finish line is 1:29:10; over 5 minutes faster than my goal and 20 minutes faster than my times from 2016.
Finish Line Fun – Coach Jeremy and I showing off our medals!
The Anthem Shamrock Half has been my most insane, but most favorite race. Looking
back at my stats and remembering what I powered through puts me back on my runner’s high. Sharing the experience with others was also amazing: my husband completed his first half marathon (HUGE!!), my coach/running partner shaved ~4 minutes off and set a new PR, and several other running friends conquered all Mother Nature threw at us. The memories will sure live on for quite awhile. And the icing on the cake – unexpectedly, it looks like I secured 1st place in my age group (as did Coach Jeremy) – awards will be mailed in a couple weeks.
There will always be conditions which are out of your control. I’ve learned to not stress about what I cannot change; but to accept and embrace the situation as is. Make the most out of what you are given. Just because the environment is less than perfect does not mean you cannot have the race of your life.
Before Shamrock, I had not run a long race since my 1st marathon in November and being able to maintain the pace I did has certainly boosted my confidence in achieving a BQ this year. Training is just around the corner and I continue to become more eager to start as the days near.
Big thanks to my husband who puts up with my running insanity, my coach who runs with me a few times a week at o’dark thirty through a myriad of crazy weather conditions and to all of my running partners. I continue to succeed due to all of you!
Earlier this week, I talked about hiring a coach to help achieve my 2017 goals. Some of you may know I do a little coaching myself. A little over a month from now, I will begin my 3rd season as a kids running club coach. Last year, I had no intentions of becoming a coach but a friend saw the job posting and tagged me on social media. At first, anxiety set in and I felt unsure I was cut out for the job. After a series of emails to the supervisor, I decided to go for it – not knowing I would have 30 kids the first time around!
Thank goodness for parents who helped run along with us – trying to corral 20-30 kids ages 7-14 is not the easiest task. My goal for the 1st season was to provide a variety of running workouts in a fun way and just get kids moving. We ran hill and track workouts, did running drills/stretches and of course, played a lot too. Throughout the season, I also tried to provide a little education about nutrition, hydration and other running tips. Although at first, I was unsure I would enjoy coaching youngsters, I really enjoyed the session and continued for the fall as well.
So, why do I coach? Honestly, I will tell you it is not to create future Olympians. I want these kids to find their love for running. Running is a lifetime sport and I want to help spark a passion and hopefully they will continue running for a long time. From previous experience as a highly competitive runner from age 11-21; running and competing all year round is tough. Eventually, the time will come for them to compete (if they chose to do so); but for now, I want them to just have fun.
Besides the fun, I want to help them develop discipline, a strong work ethic, leadership skills and encourage them to create and strive towards personal goals. We do run a timed mile in the beginning and end of each season. After the 1st mile, I encourage each child to set an achievable goal to reach at the end – if we hit that goal prior to the end, we update our goal.
We also work on teamwork and supporting one another. As runners know, hill workouts are tough. At running club, we often make our hill workout a team relay. Of course, the kids become competitive with the other team, but they are all so supportive for everyone. This session tends to be the loudest and craziest of our workouts. Each time we do this workout, my heart swells watching them cheer on each other.
At the end of each practice, we play a variety of running games – different types of tag, cones up/cones down, cops & robbers, etc. but at the very last practice, we spend the entire practice doing a running scavenger hunt. I’ve never seen kids run so fast to get to the end! The smiles I see and the laughter I hear each practice is well worth my time.
Why do my kids run? I asked a few what is it about running they love?
J.S. – “I like running because running is exercise and I like exercise. What I like most about running is being able to be outdoors and be with my friends and you can do run just about anywhere.”
E.K. – “Running makes me happy. I like to be able to run somewhere because Mommy doesn’t like it when I run in the house.”
E.S. – “Running makes me feel happy and confident. I like running with friends and sprinting.”
L.H. – “Running makes me feel good and refreshed. I like running with my friends it makes me happy.”
D.M. – “Running makes me feel happy. I have fun getting personal bests and running with my family.”
A.D. & R.D. – “Running makes me feel good, exercised, stronger and free.” “I like running; it makes me feel good and tired.”
All of these kids were asked the question by their parents separately and all of the kids are 10 and under. Sense a common theme? Just listening to their answers makes me very excited to start another season of running club.
If your child is interested, please check out http://www.co.frederick.va.us/departments/o-z/parks-recreation/youth-programs/community-recreation-youth – I coach the Sherando session on Tuesdays and Thursdays.
Today, I ask of you – how does running make YOU feel?
Although once a seasoned and competitive runner, returning to running after 1.5 decades was intimidating. When I was younger, I regretfully never kept a running log of workouts, which would have been great to help create a skeleton training plan. Now, older and out of shape, I had many worries. How do I start? How much is too much? Am I going to get hurt?After researching online, I decided to start with a popular couch to 5K run/walk program which definitely helped me as a beginner.
Prior to training for a full marathon, I Googled the heck out of marathon plans. Let me tell you, there are a LOT of sources to choose from and also a variety of training levels on each plan. Taking into account what I knew would be feasible for me, I created a patchwork plan sourcing information from about three different sites. My goal was simply finishing the marathon, so I chose what I felt would work best for me to achieve that goal.
During my early searches, sites for running coaches would often appear. When thinking of coaching, I would just think of high school sports or elite athletes. Honestly, I was unaware adults were hiring running coaches. As I set my sites on looking to qualify for Boston, I began to consider having someone tailor a specific and personalized training plan for me. I enjoy creating my own plans for shorter races, but the marathon is a whole new ballgame.
My prior experience with coaches has varied from bad to good to best. The best running coach I had was in high school – he tailored the workouts to my needs (my body didn’t respond to traditional long distance workouts), he listened to my aches and pains, reined me in when needed and we communicated well. I’ve also been on the flipside with a coach I didn’t connect with – and honestly, I never performed my best (fault on both sides). Once I decided to have someone help guide me to BQ, I knew it was essential to find a coach that would mesh well with me and my goals.
One of my training partners just happens to be a Road Runners Club of America Certified Coach. Today, Coach Jeremy of RunningDad.com takes on questions I posed to him regarding coaching runners.
Who do you want to coach? Beginner/competitive runners? Would you coach kids?
Coach Jeremy:I have coached brand new runners and Boston qualifiers. No matter the experience level, I enjoy helping my athletes establish goals and plan toward meeting and exceeding them.
With beginners, it is all about getting started and building off of each run, in a controlled manner. Doing too much, too fast, is the leading cause of injury for new runners. I collect as much feedback as I can from the athletes to either push them out of their comfort zone when necessary, or pull the reins when necessary.
With competitive runners, it is all about goals and staying focused on those goals. There can be a lot of outside interference that can impede the path to those goals. My job is help navigate those roadblocks and determine the best way to reach the targeted outcome.
I would love to work with coaching kids on their running. I have coached kids in all sports as my sons work their way through rec and travel sports, but I have not coached kids specifically at running. It is my goal to establish a kids running program under the Running Dad Coaching umbrella.
What is your coaching style like?
Coach Jeremy:I would describe my coaching style as flexible, fluid, and fun. My athletes are not professional runners. I am not a professional runner. Work and family takes up a lot of time. I understand the time crunch and help my athletes establish a routine that works for their lifestyle. As opposed to finding an online training plan or one from a book or magazine, I cater each workout to the individual. Based on feedback from each run, I may change the upcoming workouts to best suit the athlete and what they have happening in their lives. I interact with each of my athletes and we have fun. Whether it is sharing a funny story from a run, a personal achievement outside of running, or just chatting about life in general – I try and keep my athletes happy and the training fun.
What can an athlete expect from you when hiring you to coach?
Coach Jeremy: Accountability. I care how my athletes are doing in their pursuit of their goals. I am invested in their success and share in their failures. I treat our relationship like a partnership. We are in it together to reach our goals. Having a coach that is invested in your success is a great motivator.
What do you feel makes for an effective coach/athlete relationship?
Coach Jeremy: Communication is the biggest part of a coach/athlete relationship. I feel that the runners I have the most communication with are the ones that are constantly making the most progress. It takes a lot of the guesswork out of what will work best for my athletes and their lifestyle. Like any relationship, communication is key.
Why should someone hire you as a coach?/What should a runner look for in a coach?
Coach Jeremy: A runner should hire me to coach them to help navigate the path to their goals. I started from scratch, with no coach, just with a goal to lose weight. I made a lot of mistakes. I was often injured. I had no clue what I was doing. Then I hired a coach. My coach spent more time holding me back, than pushing me to my limits. That was a good thing, for me. I have come a long way, and I like to share what I have learned. I derive a lot of pleasure from helping people reach their goals. I feel my style of coaching gives an athlete someone they can trust to keep them on track and prevent injury.
I am always trying to learn more about getting the most out of my running abilities. I share what I learn with my athletes and also learn from what they find works the best for them.
When looking for a coach, I recommend finding someone who will take a realistic look at your goals and discuss what it takes to get there. If your ideas and philosophies don’t match up, move on. It is an ongoing relationship, and you need to be comfortable with the person that you have asked to help guide you in your running.
Give me your greatest strength in coaching and your greatest weakness.
Coach Jeremy: My greatest strength in coaching is my experience. I went from couch potato to ultra marathoner. I learned a lot. I love to share that knowledge to help others.
My greatest weakness that I am still working on is time management. I would love to dedicate more time to my athletes – to be able to actually run with them if they are local – to be able to be available for phone calls or video chats throughout the day. But with work and family, coaching is not my main focus; not my all-day job. I do the best I can and someday hope to be a full-time running coach.
What are your qualifications?
RRCA Certified Running Coach (Road Runners Club of America) CPR Certified
Boston Marathon qualifier multiple times
Sub 3 hour marathoner
Multiple ultramarathons – up to 50 miles and training for a 100 miler
Competitive times for my age group
How do you measure success?
Coach Jeremy:Success for me as a runner, and as coach, is to find a way to navigate life’s path without hitting the wall. Always moving forward, even if it requires a few steps back to find a new route. Roadblocks for runners can be injury, losing the drive to set and reach goals, or an unforeseen situation that keeps us from running. Every time I lace up my shoes and step out the door, or see an athlete complete a workout I prescribed, I see those as successes.
What made you want to be a coach?
Coach Jeremy: People had told me that my own personal transformation and successes as a runner were an inspiration to them. That made me feel really good about what I was doing, I decided I would like to help other people find their own successes and healthier lifestyles.
What is your favorite workout?
Coach Jeremy: On the track, I am partial to Yasso’s 800’s. These are 10×800 meter repeats with an equal amount of rest time between each round. They give you comparable numbers from each time you do them, so you can judge your progress by looking back at previous workouts.
Off the track, long slow runs with friends are hard to beat.
Coach Jeremy & Team Running Dad after the 2015 Richmond Marathon:
2 Qualified for Boston!
Thank you for taking time out of your busy schedule to tell us more about you and why we should hire a running coach.
Be sure to visit RunningDad.com to check out a plan that might work for you whether it be monthly coaching or working towards a half or full marathon. I am fortunate he lives in the same city I do; but Coach Jeremy is able to coach you no matter where you live via apps, phone/web chats and more.
I am nervous, yet extremely excited to work with a coach to help guide me to a (hopefully) BQ time. I’ve selected an early September marathon, so look for BQ training updates to begin in early May. Game on!
So you’re thinking about running your first 5K. While running 3 miles in a row may seem intimidating or overwhelming, you can train and complete a 5K in approximately 8 weeks. Training for a 5K is very feasible and can be accomplished in less than 30-45 minutes each session.
To help get you started, I recommend finding a walk/run program to begin your training. There are several free and easy-to-use apps that will help keep you on track. With a walk/run program, you will begin building your training base – alternating walking and running in varying increments of time. For example, week 1 would include walking for a 5 minute warm up and then alternating 60 seconds of running with 90 seconds of walking for 20 minutes; then a 5 minute cool down. Plan on training at least 3 times per week.
A few tips to help you along the way:
Choosing a 5K Race: While not necessary to plan at the beginning, selecting a race and having a set date can help you stay motivated and have a finish line in sight. Can’t find a local 5K? Websites such as active.com or runsignup.com list races all over the country.
Selecting the right shoes & gear: If you’ve never run before, it’s usually a great idea to visit your local running store. Most running stores will have a fitting process – they can analyze your gait and help fit you with the ideal shoes for your feet. In addition to shoes, be sure to find the right undergarments, socks and other clothing for running. If you are local to Winchester, try Runner’s Retreat or Two Rivers Treads.
Schedule your runs: Life can be hectic. Most of us use a calendar to accomplish daily appointments and tasks. Treat your workout just like another item on your to-do list. Morning runs may work for some people; but others may like evening best.
Unsure where to run? Check out a site such as www.mapmyrun.com to plan your route in advance. Check out your local tracks, trails and paths to mix up the scenery. Don’t be afraid to take on some hills along the way!
Find a friend to join you: Having someone run/walk with you can help keep you accountable and you can also have someone to chat with!
Don’t worry about your speed: Work towards finishing each workout and not your speed. Don’t be afraid to walk in the beginning. Each week you’ll be building a base and I promise, it will get easier!
S-T-R-E-T-C-H! Before you run, try to add a few dynamic stretches to help warm up your muscles and can also improve your range of motion. Walking lunges, slow high knees and butt kicks are a few examples of dynamic exercises. Also, stretch after you run. Stretching can also help prevent injury and increase your flexibility.
Continue your strength training, HIIT and/or cross training: HIIT workouts are effective cross training for runners and other endurance athletes, due to the focus on anaerobic work, which increases the body’s lactate threshold and allows your body to work at a higher intensity for longer before reaching fatigue.
If you’ve already tackled the 5K and want to attempt a 10K, check out this article and program being offered by Runner’s Retreat.
Or, want to strive for something longer? RunningDad.com offers coaching/training plans for half marathons and marathons.
Hope to see you at the finish line!
“The miracle isn’t that I finished. The miracle is that I had the courage to start.” – John Bingham