Tips For Getting Out For A Early Weekend Morning Run

There's a reason why I switched my long runs from the weekend to Friday mornings because I love to sleep in and have super lazy mornings on the weekend! Last Saturday I managed to get up at 5:30 to get ready for my long run and figured I would share some tips with you that helped me roll out of bed when it was still dark out. 

1. Have your coffee set and get yourself some time to just sit with some fresh coffee before heading outside for your run

2. Have something fun scheduled later in the day to look forward to. 

Kitty cuddles- so worth waking up early to run!

3. Look at the weather and know that if you wait longer, it will either get worse OR you can enjoy the beautiful day knowing that your run is already out of the way.

4. Put together a new playlist or have a new podcast that you save for your weekend early morning runs.

5. Possibly see if you can persuade someone to either make you breakfast or meet you for breakfast after you're done with your run. Bloody Mary after a long run? Yes. Please!

6. Fit it into a race that's near-by. Everything almost always more fun in a race environment, so why not? Maybe you'll even get a medal out of it!

7. Look forward to having the rest of the day completely free AND you'll be energized to get something productive done. Hello chores that I've been meaning to do for the past 3 weeks...

8. Arrange to meet up with other runners early. There's nothing more motivating that knowing that someone else is also up early and waiting for you!

How do you get yourself out of the door early on the weekends?

What do you have on-tap for today? -> I've got 6 recovery miles at an easy pace!

Getting Out The Door To Workout When You Really DON'T WANT TO

So...I've had this issue these past few weeks. I'm kinda in the middle of marathon training and MS Run The US training and I've had a few days where I just really DO NOT want to go run. I've even gone so far as to switch around my rest days so I didn't have to run. Some days it's actually better to just scrap your workout or run and take a rest day, but some days pushing yourself outside for a workout is just what you need to get mentally stronger (and push yourself in the marathon or relay, when you're not motivated AT ALL). 

1. Put together a kick-butt playlist. I'm definitely always more motivated to get out the door when I've got some new tunes to listen to. 

2. Treat yourself to something special if you get out for your run. Mani/pedi anyone? Hot cocoa?

3. Tell yourself you'll just give it 15 minutes and then see how you feel. Most days I don't give in after 15 minutes, but if do, then I know I really should take a rest day.

4. Bring all your furry friend. If I have Stella with me, it always seem way less of a 'chore' and much more of a 'fun run' (plus she stops so many times to pee or sniff, so it really is considered a super easy run)

5. Know that is OK to scrap it if you're just really mentally over-it and want a rest day. One or two days off will never make or break you. Pushing yourself past your limit could, however, give you an injury (or at least put you at risk for one).

I hope you had a great weekend!

How do you kick yourself out the door when you really are not motivated?

Tips or tricks for getting over a mental hump?

How I Fit In a 47-mile Week While Traveling

Well... we made it past Monday friends! I'm on a serious struggle-bus these past few days after returning home and working well-over 50 hours last week. I'm either coming down with a cold or just cannot re-adjust to my normal schedule. Regardless, I am struggling! My runs are harder than usual, paces are meh..OK, and nutrition/sleep could be better. I am resolving to get my act TOGETHER and figure my *ish out. I did manage to fit in all my workouts and runs in last week (despite having some difficulties adjusting) and wanted to share with you a few tips that helped me still get those runs in. 

• Research the area ahead of time. I knew that there was a gym super close to where we were staying and also knew there was a trail to run on relatively close as well (both great options to fit your workout in on).

• Try to get it done in the morning. This one is really TOUGH, but that is literally the only way I still got my runs done. The more exhausted I was at the end of the day, the less likely I was to really be motivated to do anything besides more work or just go to sleep.

• Have a flexible training schedule. I knew that I would be jazzed if I got in all my runs, but also knew to not be disappointed if not every run was fantastic or every mile was fit in. Somedays, it's just best to get in quality over quantity. So re-adjust your expectations for those weeks where training will be difficult.

• Try to keep a consistent sleep and nutrition schedule. Both these are things that I definitely struggle with the most. I can somehow get my run in wherever, but try to have me eat healthy homecooked meals and go to bed at my normal 9pm time and shit hits the fan. If I DID do this, things would be so much easier for me to readjust back to my normal schedule. 

What tips do you have to fit everything in when you're traveling? What things do you have as a priority?

A few photos from our weekend because I only had to work for a few hours Sunday afternoon and it was amazing!

Stella tried on some socks because she missed me so much

Brady got himself into my sweater and refused to move (while also simultaneously looking adorable).

We took a sleigh ride dinner and yes, it was absolutely amazing.

We took Stella on a few snowshoe hikes and she proceeded to chase around the ball and bury her head in the snow. Fun times. 

How To Add Speedwork Into Your Training

4 more days until the weekend......YAY! Not like I'm counting down or anything...I've got an easy 6-mile run on the schedule today and things are getting pretty crazy here at work while we prepare to head to the Outdoor Retailer Show in Denver. Hopefully your work-space isn't nearly as hectic as it is over where I am! 

I wanted to share with a few tips that I've learned from MY OWN running on how best to incorporate speedwork into your training runs. Please remember, that I am definitely NOT a running coach and you should definitely consult with a doctor before beginning any new training plan. I do have a Bachelors degree in Health & Exercise Science, but that is all! I didn't do ANY speedwork for many years (for my first two marathons/ first 5 years of running) and honestly had never even heard of it. So I did have a "solid" base of running (half running/half walking/half not keep track of my running at all), but never really saw much improvement in my race times and never felt 'strong' when I finished a long run or race (more like exhausted and defeated).

• Try bumping up your speed .3 or .4 more for 30 or 60 seconds and try doing this 3 or 4 times through.
• Find a hill and see if you can power up it (whether walking or running) and repeat this 4 or 5 times. 
• Add in an interval ladder. Try bumping your speed up by 10 or 20 seconds every minute until you get to 5 minutes and then work  your way back down the ladder (and then you can repeat it again if you want 2 or 3 times through).
• Find a landmark outside and sprint to it; find another landmark and do a nice recovery jog to get to it; continue the cycle a few times through
• Try alternating your speed every .25 or .50 mile with at least a .5 or 1 mile recovery. For example, try a 'pretty hard' speed and hold it for .25 or .50 mile then go back to a relatively easy speed for a .5 or 1 mile (you should be fully recovered before your next sprint session)
• Add in some strength work throughout your workout. I used to run a 1 mile do a complete circuit of my strength training session and then repeat the cycle again (I'd tally around 3 miles and get in all of my strength work). By the time my third mile came around, I was pretty beat! 

What's on your training schedule today?

How do you add in speedwork?

What's your favorite speed workout? <-----I LOVE the shorter stuff (400s or 800s), but also kinda love tempo workouts (goal-race-pace held for 3-10 miles)

What's your least favorite speed workout? <-----Mile repeats. I just literally can't wrap my head around them. Give me 2-mile repeats and I'm happy, but 1 mile and it's totally a different ballgame.

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?!