Training Tuesday: BEST Tips For Training For Your First Marathon

Happy Tuesday! How was your long weekend?!? Did anyone have to work? I'm sorry if you did! It always makes the weekend go by so much faster when you need to fit in chores around working! 

Is anyone training for their first marathon this Fall?!? Are you excited/ nervous/ anxious/ overwhelmed/ exhausted? I'm pretty sure I felt ALL of these before my first marathon, but don't worry- if you committed to your training schedule you will get to that finish line (and then be prepared to have it change your entire life)!

I wanted to share with you some tips that I learned along the way after training for 6 marathons! Let me know what tips work best for you and training for 26.2! 

• Follow your training plan. Stick with it, but give yourself grace if you miss a day (or two). It's not going to break your marathon goal if you miss a few days. I actually missed an entire WEEK during training for my fourth marathon and still made it to the start line (and finish line)
• Dial in your pre long-run nutrition. Try a few different things and find what works best for you. Will you get up 3 hours before your scheduled time to run or are you able to eat something substantial within an hour of running? Does oatmeal or cereal or a bagel make you feel best out on the run (or maybe it's something totally different). Test it out and be open to trying new things! 
• Know that you WILL have bad training runs. Accept it and try to take something away from your less-than-ideal training run. Maybe you were able to still mentally push through slower paces or you still got your mileage. There's always a silver lining! 

• Find what fuel (during the run) works best for you. I started with Gatorade because that was what I read was best for training for a marathon, but later I branched out to Honey Stinger and found that worked better for me. I also started with taking gels every 6 miles, but have recently found that every 4.5 miles works better for you. No one person is the same, so remember that your fueling strategy should work was best for YOU. 
• Figure out what you're going to wear on race day and then TRY IT OUT. It's pretty painful to have all the chafing after you race, so find out ahead of time when something rubs you the wrong way and use bodyglide (or KT tape or deodorant) to minimize your risk of chafing. 
• Remember to hydrate and refuel after every run. I definitely did NOT do this when training for my first marathon. I justified running 20 miles to eating a gillion junk snacks throughout the day and definitely didn't drink enough water. Fuel is just as important as running. If you're fueling correctly, you're putting yourself at risk to developing injury/ not improving/ getting sick etc. 

• Switch out your shoes often. Try not to run in the same pair of sneakers two days in a row. 
• Run at varied paces. I definitely didn't do this either when I was training for my first 26.2 I had no idea what speedwork was or "easy pace". Almost every run was done as fast as I could. 
• Know what type of terrain your marathon will be on and try to simulate your terrain during training. If your race is downhill, try to do some long runs on either downhill terrain or a negative incline on the treadmill. If it's anticipated to be hilly or there's a large hill at mile 20, try your best to simulate something like that. I love treadmills for simulating what my race course will be like. 
• Train when your race start time is. Training for the Vegas Marathon that starts at 4:30pm? Try to get in some long runs that start at 4 or later. Simulated race-day training runs are the best way to prepare!

• Know your goals for the race and write them down. Say them outloud. Share with others. Make it something that you think about and see yourself accomplishing everyday. Maybe it's something as simple as visualizing yourself as crossing the finish line or seeing that time goal on the clock or getting that first hug from your friend/family member/ person. 
• Make time to do some strength training. Whether you join in two pilates or barre classes a week or meet up with a personal trainer or are able to do 20 minutes of strength training a few times a week. Make it a priority to help you get stronger and stave off injuries.
• Know that being tired (mentally & physically) is part of the marathon training game. I wasn't ready for how tired I felt and how long training was. It's a big time commitment and will consume A LOT of your energy. Training for your 2nd, 3rd, 4th, etc. marathons gets easier. 

What else would you add to the list?

Anyone training for their first marathon out there?

Best part about the long weekend?!?

Training Tuesday: I LOVE this Running Calculator & How To Program A Workout Into Your Garmin

Hi friends! Alright so I'm taking a few days off a running. I didn't have the BEST tempo run yesterday (it was pretty hilly so I should probably give myself some grace) and ended feeling just "blah", so I'm taking a few days off a running and focusing on other things! I think sometimes it's hard to take a step back, but after a few runs lately that left me feeling less-than-spectacular I've decided that the best thing to do is to take a step back. I'll probably end up cutting back my training plans (thinking running 5 days a week instead), but I still believe that I've got a 3:45 marathon in me! Plus, THIS running calculator gives me pretty great confidence since I train at ~7,000 to 8,000 ft in elevation and running at Vegas is at ~2,000' still means I could even get under 3:35! Whattt. Regardless if this is accurate, that makes me feel PRETTY spectacular. 

Thanks to the HRG for posting this on her page!

OK so I just recently started programming my workouts into my Garmin (I have the Forerunner 235 and LOVE it) and am not really sure what took me so long. It's super helpful if you're planning to do any sort of speed, but I also really love it on my easy run days because you can program a certain pace range (AKA super slow) that you want and it will buzz until you are in your targeted pace zone. It also counts down on the distance so it's always refreshing to look down and see "oh wow, I only have a mile left" or something like that! 

You can program the workout into your Garmin through the Garmin Connect App on YOUR PHONE! How easy is that and then send it to your watch! 

1. Hit "More" down at the lower right portion of your screen

2. Click on "Workouts"

3. Click on the "+" on the Upper Right Portion of Your Screen

4. Click on Run (or whatever workout you want to program!)

5. Edit Your Workout. I like to keep in the Warm-Up & Cool-Down and program those to durations (and slower paces) to remind myself to take it slower in the beginning and at the end of my runs (but you can always delete those too!)

6. Add the information that you want for each step (I started in Warm-up) & clicked on Duration Type to switch it to Distance. 

7. Add an 'intensity target' if you want. This is where I'll add my targeted pace, but you can also target Heart Rate/ Mph/ etc. 

8. Hit the "back arrow" (top left portion of your screen) once you're done editing your warm-up/ run/ cool-downs and then once it's all set you can send it directly to your WATCH by clicking the phone looking icon on the top right portion of your screen! Voila! 

Ever tried programming your workout into your watch?

What's the elevation going to be at your next race?

Feature Friday: Mental Tips & Tricks For Running Long

Happy Friday! We made it! Congrats! Is it just me or did this week go by incredibly slowly? Also I felt like it was an 'extra caffeine' type of week where just one cup of coffee didn't cut it. Oh well. It's a moot point now since it's officially the weekend. I'm not really sure what we'll be doing this weekend, but maybe if the weather cooperates we'll get to get out on the lake with our kayaks! Anyone racing this weekend?! GOOD LUCK!

I wanted to share with you some of my favorite tips and tricks to conquer a long run when you're mentally not feeling it (or maybe you're trying a farther distance than you ever have before). I know that mentally preparing myself to smash my first 20-mile long run was just as important as physically being ready for it as well! 

• Envision yourself conquering that distance. I remember falling asleep at night seeing myself (in my mind) hitting my paces and not stopping during my entire run. I would do this every night throughout the week before my Saturday morning long run. 
• Try to split-up the run into segments. This really helped me if I was trying a new-to-me pace or distance. It also helped get me excited for trying something new!
• Create a new playlist. I read somewhere that after listening to a playlist for 3-4 times your body becomes accustomed to it, so it's important to switch up the songs. Plus I always get pretty pumped when I remember that I have a new playlist to listen to (#nerdalert)
• Try out your race day outfit (or a new piece of gear or nutrition/hydration strategy): Sometimes it's as simple as switching up something small that will help you not only get excited for race day and to begin your run, but that excitement may just carry you through the entire run!
• Make a list of potential people you wish you were running with. I like to do this when things get tough to get my mind off the struggle- Sometimes I wish I were running with Shalene or Obama or Oprah and try to conjure up topics I'd discuss with them. It may sound weird, but it really helps!
• Try a loop-course or out-and-back. I sometimes really love a loop course for a long run because I can stash my hydration and fuel and not have to carry it. Plus, it mentally gives me confidence knowing that I've previously already conquered it. An out-and-back course is great because on the way out you get a preview of what you'll run back by on your way to the finish. 

What type of mental tricks or tips do you have to get through a long run?

Coffee- yay or nay?

Who's one person you'd really like to run with?

Spring Weather (FINALLY) & How I Get Out Of A Running Rut

It's finally starting to feel like spring here. I've been SO tired of putting on a million layers/ multiple pairs of pants/socks and freezing cold when I hop in the shower after a chilly early morning run. Yesterday morning it was above 32* outside when I started my run @ 6am and it felt amazing! I really hope it sticks around, but it was 15* on my run this morning so who knows what the weather will be like for the rest of this week....I'm guessing we'll get a mix of: snow/rain/ice/sunshine/bluebird sky/ cloudy. Oh well. Spring weather will be here before we know it! SERIOUSLY! It will be!

247.52 miles for the month of March is pretty exciting! My year-to-date running mileage is: 662. 37! How many miles did you run in March? Best accomplishment for the month? I think mine is probably getting over my sinus infection and still getting in two 60+ mileage weeks!

Speaking of running...how do you get out of a running rut? Sometimes I just really do not feel like going out for a run! Does this ever happen to anyone else? I feel lazy or tired or let's be honest: not wanting to shower after I run (because A. I'm lazy). I've found a few tricks to help me get through a running rut and would love to know what yours are as well! 

• Switch up my running route. Pick somewhere where you've NEVER run before and head on out there! This one always helps me and gets me excited to explore.

• Test out new clothes/shoes/tech gear etc. Anything new and shiny always speaks to me and gets me motivated to test it out! I've got a new pair of Brooks Ghost 10s waiting for me to test out on tomorrow morning's second-to-last marathon-paced run!

• Play with your paces or try out a new workout. Maybe try a ladder workout or switch your paces up at every light post. 

• Give yourself 10 minutes to get outside and try out running. If you're still not feeling it after that, then maybe it's time to take a day off. 

• Try to give yourself something fun as a reward for after you get your run done. Some of my favorites: mani/pedi , ice cream, bookstore shopping (i know..i'm a geek), epsom salt bath, dinner out, etc. 

What are some of your favorite ways to get yourself out of a running rut? 

Happy Tuesday! What's one thing you're looking forward to doing today? <-- taking an epsom salt bath tonight!!! Also got a new Hello Fresh delivery last night, so looking forward to a delicious healthy meal that requires very little planning. 

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?