*Disclaimer: Remember that I am NOT a certified running coach/ personal trainer and to please consult your doctor before beginning a new training regimen. I’m just sharing what has worked for me in the past, along with my knowledge from the undergraduate bachelor of science degree in Health & Exercise Science*

Happy Friday-eve! How’s this week going for you? I think I’ve finally gotten over the hump of my training slump and am SO excited to see if I can continue my race lottery entry streak by seeing if I’ll get into the Beach 2 Beacon 10k! I’ve got to be up and on my computer BEFORE 5am (my time- 7am EST) —> so I’m setting my alarm nice and early (and then heading into Steamboat to get in 11 easy miles before work!)

I’ve been reading this book and it is amazing. Honestly life-changing. There are so many lines that I want to highlight (basically the entire book). This one in particular.

Also we got yet another giant snowstorm yesterday. Now since it’s warmer, it’s super heavy snow and there is just slush everywhere. My easy 5 miles yesterday was interesting on the Core Trail with it being covered in several inches of snow/ slush. Good training for my ultra- I think running through mud feels similar! Spring is right around the corner right? I think our 100”+ of snow will melt by the time we hit Summer maybe….

Also obsessed with Chia pudding recently. I make mine with a mix of greek yogurt/ coconut-almond milk and then add some homemade granola, berries, and almond or peanut butter. YUM. Also super high in protein!

Here are 5 Workouts To Work Some SPEED Into Your Run.

I’ve created these workouts to be done outside or on the treadmill. When you increase your speed to all-out think about it in terms of how you’re breathing. You want to be breathing pretty heavily and shouldn’t be able to maintain this pace more than a few minutes. Doing short speed sessions (along with switching up my strength training routine every 6-8 weeks) was the biggest factor when I broke through a huge marathon (and half marathon) PRs!

The Speedster

The Flash

The Popper

The Hill

The Roller

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What are some of your favorite speed workouts?

Any other race lotteries I should enter?!?