Three weeks until Chicago!

“A man may die, nations may rise and fall, but an idea lives on.” ~ John F. Kennedy

Crunch time is quickly approaching.  Last week, I spent the usual training cycle focusing on fast foot turnover, dialing in my tempo pace, and finalizing my nutrition and hydration plan.  So far so good.  I’m still feeling the lingering effects of one of hamstring strains.  For the most part I’m able to make corrections during my run to compensate, still an issue I’ll have to monitor.  I’ll continue my treatment routine to keep things loose and hopefully things will come together come game time.  Training recap listed below.  Enjoy.

Monday: 40 Min Stationary Bike

Last year for the Soldier Marathon build up I incorporated more stationary bike work.  I got some good results from doing so and decided to bring it forward into this marathon training cycle.  Initially I made a switch to a road bike.  Something funky was going on there, too much too soon more than likely.  Because I had too much at stake I decided to go back to what worked.

Tuesday: Track work – 10x400s

The need for speed.  Since my second marathon I’ve incorporated speed work into my marathon build ups.  This week I was fortunate enough to work out with a former LSU track star.  Was a great experience.  He humbled me and provided a great push that I really needed.

Wednesday: REST

Very much needed!!

Thursday:  Tempo Thursday – 8 miles and running

How do you know what you can handle until you know that you can handle it?  I typically start out with a 1-2 mile warm up then progressively work my way up to marathon pace +/- 15 seconds.  The weather this week has been perfect.

Friday: 40 Min Stationary Bike

Easy bike ride to end the week.

Saturday: REST

Lazy Saturday.  Spent the day watching BG3 at her soccer game.  Get a lot of enjoyment watching her come into her own.  Looking forward to seeing what the season brings.

Sunday: 20 miles

Sunday fun-day!  Being the last 20 on the Chicago build up I was a bit nervous on this one.  I didn’t finalize my route until late Saturday night.  Wasn’t too sure if I wanted to run.  Do I go with a water drop?  Do I cut it short?  Not sure what was going on.  When I finally got to the run meet up I decided to just let the first mile guide the way.  Was a great run.

The good:  That week is over.  Move on.

The bad:  I have to get out of my head and focus.  1 mile at a time.

The ugly:  Never trust a fart on a 20 mile run.  Proceed with caution.  ß Ha!! No nothing happened!

Motivational Moment: 

Feedback, questions?  Let me know.  Would love to hear from you!

Keep Running!

Jerome

New Year, New You

The new year is upon us.  It's a symbolic time to reset the clock, put the past behind you, and look forward to the  anticipation of something new to happen.  But let's not kid ourselves, things don't just happen.  If you want to resolve or better yet set a goal to be a new you then you have to take the necessary steps to allow that to happen.  You need clearly defined goals which are specific, measurable, achievable, result focused, and timed.  Runners have figured this out long ago, it's part of the allure of the sport.  "I want to finish a 10K in 3 months.",  "I want to run a 5K in under 30 minutes.", "I want to run my first marathon this year and finish in 4 hours."  If you're new to running or returning from injury start off with a small goal like running a 5K in 8 weeks and then set a plan to achieve that goal.

Shoes

Put away the Air Jordan's, Chuck Taylor's, and Stan Smiths.  Yes, they are very stylish but these guys won't get you through a 5K.  Running shoes aren't a run type fits all situation.  From minimalist to traditional you have a wide range of shoes to choose from.  Do some research or better yet visit your local specialty running store.  Spend some time with the shoe specialist, talk to them and tell them your goals.  In turn they will be an advocate to help you find the shoe that fits you.

Clothes

Look good, feel good, do good.  To be a runner you want to feel like one.  To be a champion you have look the part.  Clothing can go a long way to a good performance and cotton won't cut it.  In this sport you need to invest in clothing that will enhance your experience and not weigh you down.  Advancement in technology has given us dry weave, moisture wicking, and other synthetic materials to keep you cool, warm, dry, and feeling your best as you pound out the miles.  So put away the leggings, the cut off sweatshirt, and wrap yourself in the latest gear that will make you look and feel like a champion runner.

Training

You've set the goal, got the gear, now it's time to train.  Pick a race at least 8 weeks out and mark your calendar.  Whether you're running solo or with a group you need something to keep you accountable during your journey.  Pick a training plan and adjust it to fit your lifestyle.  Find a training partner or a training program, and keep your plan where you can see it each day.  You want to be able to see your progression as you run each step of your journey.

So with the proper planning and SMART goals, running is a sport a person can find themselves doing for the rest of their life.  Get busy in the New Year creating the New You.  Whatever the resolution or goal I hope this can help motivate you to get started.  How will you start your journey?

Keep Running!

Big Rome