How I Went From a 4:xx Marathoner to a 3:xx Marathoner

Happy Tuesday! I've got some recovery miles on-tap for today and then our first of three dress rehearsals for the ice show this week. I'm seriously looking forward to April 1st and having WAY less on my schedule and maybe I can actually just focus on running & recovery? That sounds amazing. Today I wanted to share a bit about how I cut-down on my marathon time (and also how I went from absolutely HATING the marathon to LOVING it). 

4:45 marathon finishing time -->

Here are 5 things that I started to doing to help me get to the point I'm at today:

• Took training more seriously. I didn't skip out on runs. I learned more about how fueling is important. Took rest days and recovery paces became slower.

• Tried out a few different training plans. One for 'just finish' then tried the runners world 'break x:xx' then Jeff Galloway's then tried Hanson's Marathon Method. I found one that I really liked and fit well for ME. 

• Added in speed sessions. On the track/ flat road/ treadmill. Pushed myself outside my comfort zone with some crazy paces I used to only dream about. 

• Got off the treadmill. When I trained for the Disney Marathon (in January), I honestly can only remember a handful of runs where I ran outside. The weather wasn't the best and my running confidence just wasn't there.

• Added in race-pace runs. This one I think really boosted my mental confidence. If I could push myself through some tough paced runs then I knew I was capable of so much more when it came to race day & adrenaline was pumping. 

--> 3:55 marathon finish time --> hopefully faster next month!

How do you look at training and improve yourself to chase big goals?

What are some things you love to add into your training plan to get faster and mentally tough?

How Do You Know When To Take A Day Off?

OK. So I've felt kinda under the weather recently (just a small cold I think) and it got me thinking about how far I've come in terms of taking a rest day as opposed to working out still. I remember there was a point in college where I would still go to the gym NO MATTER WHAT and work-out. I thought it wasn't doing any harm and it would make me feel better (disclaimer: nope, definitely not)! I've definitely calmed down a bit as I've gotten older and wiser (ha..so I like to think) and really go by how I'm feeling that day.

Views from my sick day last week. Nothing but kitten cuddles & a good book...

Fever: nope definitely NOT running/working-out/ doing anything besides lounging

Cold: sometimes...depends on my symptoms

Stuffy nose: I try to push through it and adjust my speed/expectations accordingly

Headache: I always TRY to do something (especially outdoors if I can because I've found it helps) but sometimes resting is the best cure

BUT what about when you're marathon training and MISS A DAY?!? Ohmygoodness you guys, I used to FREAK OUT when I'd miss a training day. Like actually thought I should just pull out of the race now because I won't be 100% prepared, but that is most definitely NOT true. Sometimes taking a day here or there will actually HELP you to that finish line and you'll be MORE prepared. 

So, how do you know if you should push through a training day if you're just 'not feeling it' or take a day off?

Feeling tired: push through and adjust after a mile if you still feel that way. I normally almost always feel better after I push through that first 10-15 minutes of a run

Utterly exhausted: physical exhaustion--> Best to take a rest day.  Mental exhaustion--> try to push through because this is how you'll feel at the end of your goal race! ready to give up, but you're prepared and ready to tackle ANYTHING!

TIme constraints: Be flexible with your goals and if you only have an hour after work, adjust your goals and get what you can done. Maybe look at your training that week and take the bump in the road as a sign to try running on a different day or switching around when you do your long run. Change can make us a stronger runner. I also really enjoy switching up my tempo/speedwork/long run days to give my mind a break from monotony of training for a big race

Pain in your body while running: Take a rest day. It's never worth creating an injury just to get in your miles for the day. You'll come back stronger and ready to tackle the miles the next day (or two).

How do you judge when to take a day off?

Physical vs mental exhaustion: I ALWAYS struggle with these two and deciphering between taking a rest day vs pushing through. How do you decipher between the two?

HAVE A GREAT DAY! 

5 Ways to Mentally Crush That Last 10K of a Marathon

Happy Tuesday! 4 days until the weekend (not like I'm counting or anything ; )...)! I wanted to share with you some tips that I've learned through my past races that help me get through those last 6.2 miles of a marathon (when everything is hurting and 6 miles seems really REALLY far). Today I have 6 easy miles on the schedule and will also be fitting in some strength training as well. I hope your Monday was great one and that you're equally excited that we're getting closer to the weekend. 

Tip #1: Stay positive. It's amazing how remaining positive really helps your spirit and makes those last 6 miles seem like nothing. I also love to dedicate those later miles to people in my life or a cause that is the reason why I'm running or racing.

Tip #2: Keep getting those fluids and gels. I've had some races where I'm so tired and so over the race that I just don't care and through my past training with gels and fluids out the window. I've also had races where I've stayed positive and kept up with my hydration/fueling to the very last second of the race. Trust me, the latter is the way to go. It will give you a boost and make those last few miles seem DO-ABLE.

Tip #3: Have parts in the race that you're looking forward to from miles 20-26.2. When I knew that I may seem my mom or the half-marathoners were joining our marathon course over these miles, it really helped push me to 'just get to where the courses merge' or 'just try to find my people'- It makes these later miles exciting and something to look forward to when you're just absolutely exhausted.

Tip #4: Have something to look forward to AFTER the race. Celebrating with a post-race rollercoaster definitely is one of my FAVORITE ways to celebrate running 26.2 miles. After the Disney Marathon, you better believe I was on ALL the rides that afternoon (including the Aerosmith Rock'n Rollercoaster). 

Tip #5: Never give into the pain. Do whatever you have to do to keep your mind focused on that finish line and the feeling that you'll get as they put the medal around your neck. It's like no other feeling when you cross a finish line leaving it all on the table and never giving into the pain in those later miles is key to ending in a positive mindset. 

What keeps you going until the end of a marathon or hard race?

What race are you training for this Spring?!