Runderella

Running, Lifestyle & Travel Blog

Pretty Good Year

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Pretty Good Year.

Not only are those three little words the title of a fabulous Tori Amos song, but words which describe 2018 for me.

It was a year filled with challenges as well as triumphs. Last summer, I hit the lowest point in my life; a depression unlike any other, and I lost my will to live. An epiphany during a solo vacation last August gave me that back. I’m happy and incredibly thankful to be here.

It’s a new year and everyone is making their resolutions, myself included. My goals for this new year is self-care and loving myself more. Stop spending so much time living in the past, thinking of the things I could have done differently. I’m not that 20-year-old naive girl anymore. Honestly, looking back, I don’t even recognize her.

Goals for 2019:

For starters, as I mentioned above, self-care is at the top of my list. Running, sleeping in late, read more books, travel, spend time with friends and family, not cancel plans (typical INFP here) are little things that make me happy. Doesn’t take much 🙂

Running has helped tremendously with my depression, and goals include continuing to work with my fabulous coach, Kristy. Currently, I’m running 2x/week and strength training/rehabbing the other 5 days. I have a few races coming up with the first race in May, which is plenty of time to get my game back. I’d like to run another full marathon, and realistically I know this probably isn’t possible until 2020. I’m okay with that.

Anyway, it’s been a while and I miss this place. Have you any goals for 2019?

Philadelphia Half Marathon 2018 – Recap

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Philadelphia Half Marathon was yesterday and it was pretty awesome, despite the issues.  This was my 17th half marathon, and I almost DNF’d.

It was overcast, cold, and slight windy.  I wore a long-sleeved running shirt, full-length running tights with compression sleeves underneath, and running gloves with hand warmers inside them.  I took my space blanket and a hat, which I gave to my brother who accompanied me to the race.  It was SO cold! 

I was in corral orange, which is the penultimate corral. Having missed a lot of training runs due to my hectic schedule – work 36+ hours/week, followed by clinical once or twice a week for 8+ hour days, some days it’s 14 hours – I was not going for a personal record.  I’m freaking exhausted, friends.  As a result, both my chiropractor and running coach suggested not to run at a specific pace – the goal was just to finish strong.  

The cold wind had my legs tight and frozen.  It took me about 1/2 mile until my body started feeling warm.  I was running “blind”, meaning I wasn’t looking at my watch for my pace, I was running by effort.  The issue was that I forgot that I was using the online tracker that my friends and family used to track me, well it alerted me pace and estimated finish time every mile.  After I crossed mile 2, it alerted me that I was on pace to break a record by 10 minutes. If only…

Mile 1-3 were great.  After taking off on the Ben Franklin Parkway, we took a turn around Love Park, past City Hall and down Market Street until 6th Street, where we turned right before the Liberty Bell and passed Independence Hall.  That run was hard because we ran on cobblestone.  I remember turning my foot a few times on those uneven stones. Then we ran up 5th St, past the United States Mint, towards the Ben Franklin Bridge and made a right turn on what I believe was Race Street, down to Columbus Blvd.  Passing Penn’s Landing on our left, we ran down until Washington Ave, where we made a right turn and a huge cheering squad was there.  The cheers started to come through my phone around this time, from friends and family who tracked me, and I started to cry. 

I was feeling great until past mile 4.  Pins and needles were a nuisance on my right foot.  I didn’t ignore it, I wiggled my toes to keep circulation moving and checked to make sure my laces weren’t too tight.  Right after I passed the always-make-me-happy Humane League squad in front of Blackbird/Dottie’s Donuts, I came to a full stop.  I couldn’t take another step without feeling severe pain on my right foot.  Wiggled my toes and this time the pain was unbearable. Leaning on a tree for support and balance, I removed my shoe and deeply massaged my foot.  Returned to the pavement at a slower pace; the pain was still there, just not as intense. 

When the pain returned, I almost called it. It would’ve been my first DNF (did not finish).  Thoughts raced through my mind, taking me back to 2013, to a time when during my first full marathon I managed to sprain my ankle at mile 20.  The difference this time around was that I was hurting at the beginning of a race.  Telling myself to just “run the mile you’re in”, I continued one mile at a time.  The pain returned every 3-4 miles, each time stopping to massage the foot and carry on.  Couldn’t think of what was causing this, except I noticed this during my last long run (12 miler).  The only things that changed were my running socks and the fact that my doctor put me in orthotics.  

Walnut Street was ON FIRE!!!! From the Gayborhood all the way down to Rittenhouse Square, it felt like the whole city was out supporting the runners.  It was amazing! Spotted my brother at mile 7 with a cheering squad and got a jolt of good vibes and energy all the way to University City. The sun was out, and while the wind was a headwind, it was SO refreshing.  

The Philly Half course changed since my last Philly Half in 2015, so I was unfamiliar with this new course but thankful not to have that horrendous hill at mile 9.  You know, that one on Briar Sweet Road? Grrr….

There was a slight hill around Drexel University, but since it was close to a water stop and after mile 8, I decided to reserve my glycogen stores by walking up the hill and refueling/hydrating.  

All flat/down from here on out! 

Passed the Philadelphia Zoo on my left to a long flat stretch of road that was heaven to my legs.  Not too many spectators after this point – it was a bit lonely, however, we passed historic buildings which I didn’t know existed; it was quite interesting.  Turns and more turns…

Running on Kelly Drive is always a breath of fresh air.  It’s not only scenic, but it’s a reminder that the end of the race is really close.  I loved seeing my running coach at mile 12.  I was feeling sore and tired and she gave me the last push towards that finish line.  

Half marathon 17! 

I didn’t PR, but damn, it was close.  I had my Strava on auto-pause and had I not stopped 3x to massage my foot, I would’ve PR’d by 11 seconds! I’m far from upset about it – I know my body is capable of doing it, I just need to not miss any more training runs and continue with rehab.  

Another year, another beauty. 

Next race: NYC Half if I get in. Everyone I know that ran it said it was cold AF, so I don’t care if I don’t, lol! If not, Broad Street 🙂 

Race Recap: 2018 Disney’s Princess Half Marathon

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Disney’s Princess half marathon is a wonderful experience for novice and experienced runners, and those of us in between. It is the perfect girlfriend getaway vacation, filled with the magic of Disney.

Disney’s Princess Half Marathon was the race I first ran back in 2013 and the race which sparked my love for running. A few weeks ago, I went down for the 10th Anniversary of run Disney’s Princess half, but also my 5th running anniversary, where I met up with my best running girlfriends for a weekend of eating, drinking, and running Disney. I booked the hotel rather late, and all that was available was All-Star Movies. While it isn’t my favorite resort, I’ll take staying in the parks rather than outside. It’s so much easier to get around and not have to rent a car or Uber.

Unless there are items I am interested in buying at the expo, I typically avoid going to the expo on day one. The crowds are insane everywhere! Once you arrive at ESPN Wide World of Sports (there are buses running frequently from all Disney World resorts), there are two stops: one is to pick up your bib and race shirt; the other building has the expo merchants. This year, I noticed they had a building dedicated to carrying all runDisney merchandise.

I’ve been extremely busy and had no time to put together a race costume and most likely will not have one for Star Wars, which is a bummer. I looked around at the expo and did see a few items that would work well for a costume but being that I didn’t go on day one to the expo (wasn’t planning on buying a costume), everything in my size was sold out. My friend was coming down a day later, so I asked her to pick up an Eagles hat at the airport, and I quickly threw an outfit together – a dark green Lululemon top and black skirt. Combined with the hat, I decided I would run as an Eagles Princess; fitting since they just won the Super Bowl. Go Eagles!!

I spoke with Jeff Galloway, Olympian and creator of the run-walk-run injury free program and asked for his advice. If you’re ever at the expo, please pay him a visit. He is truly the most genuine and nice person and gives great advice. I explained to him that I’ve had my share of injuries in the past 2 years and that my last run was 6.5 miles on Christmas Eve. His suggestion was to run 15 seconds and walk 30 seconds.

With Olympian Jeff Galloway

Race morning came and my friend and I had some fruit, coffee and some carbs. The resort had free coffee on race morning, which was really nice. Disney suggests runners taking bus transportation to the start line board buses no later than 3:30 AM, and monorail passengers board no later than 4:00 AM. Since my friend missed the expo, we had to stop at runner relations in the morning to pick up her bib, so we boarded the bus at 3:00 AM. The weather was a bit cool, but it was expected to be warmer than usual for February, and warnings were placed everywhere reminding people to hydrate and dress appropriately for the warm temperatures.

Corrals were going off every 5 minutes or so.  Race announcers Carissa and Rudy were great at keeping the crowds entertained and informed when their corral would take off. My corral took off 45 minutes after the elites/A corral. My Gymboss timer set for the run/walk ratios that Jeff Galloway suggested and started run/walk after a quick 5 minute warm up.

I was feeling great and decided to increase the run intervals to 30 seconds (bad idea). I felt my hamstrings start to burn a bit, and before it got worse, I stopped at the first medical tent and rubbed Biofreeze on my hammies. Once that kicked in, I was good, until my right foot started to ache. I’ve never had issues with my feet while running, so this struck me as odd and concerning. I stopped at the second medical tent briefly, sat down and massaged my foot for a minute and was back on my way with no other issues, thank God!

Magic Kingdom

Magic Kingdom

I was doing great time-wise. Aside from those two medical tent stops, I stopped to use a real bathroom (wait was over 10 minutes but SO worth it), because let’s face it, no one wants to use a port-a-potty unless deemed necessary. Stopped for a photo op shortly after mile 11, because Jack. Enough said!

Run Like you left the crock pot on -“This is Us”

It sure wasn’t my fastest half time, but it wasn’t my slowest either. I’m extremely proud of myself for finishing despite the fact that I didn’t train for it. I really have not been motivated, and the fact that winter doesn’t seem to want to leave doesn’t help either.

I have two races coming up so I am training for those. They are: Star Wars half and the Broad Street Run, America’s largest 10-miler and one of my favorite races ever. Stay tuned.

 

 

 

P.S. What’s on your race calendar for 2018?

Don’t Call it a Comeback…running

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…I’ve been here for years. I’m corny, I know. 🙂

Today marks the beginning of my return to running after obtaining clearance from my physical therapist. Since I have not run since November 2016, I will be following Jeff Galloway’s beginner 5K program. Using a run/walk program is a great way to build a training base while reducing the risk of injury.

Jeff Galloway’s 5K program runs 15 weeks and in order to keep me motivated, I’ve registered for the Rescue Run 5K, which occurs at the end of the 15 weeks. Talk about perfect timing, eh? This run benefits The Monster Milers, a shelter dog running and rescue organization in Philadelphia. I’m also excited because it is my first run as a Oiselle Volée runner, a wonderful and supportive community of women.

Plans for this week: (Per Jeff Galloway’s Program)

Monday – Walk or XT

Tuesday – Run 10-15 minutes

Wednesday – Walk or XT

Thursday – Run 10-15 minutes

Friday – Walk or XT

Saturday – Rest Day

Sunday – 1 mile

My XT usually involves taking a class on my Peloton Bike or swim at the gym pool. Stretching/yoga is part of my daily routine, which will aid in my return to running, as well as the recovery process.

Week 1, here I come. Follow my daily journey on Instagram.

Have a great week, and if you’re in the middle of a heat wave (as we are in PA), stay cool.

Oh, hi there! It’s been a while.

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It’s been a while, friends, and I’ve missed being here talking to you about my running or traveling adventures. Yesterday, I found myself at work, crying while watching the live broadcast of the Broad Street Run on the TV in the break room. This is why.

Countless visits to the sports medicine doctor, multiple X-Rays, acupuncture, chiropractor visits and physical therapy has left me in a state of frustration. I’m seeing a new physical therapist and for once, I am experiencing positive changes, although it isn’t without experiencing both physical and emotional pain. Janet, my physical therapist, cleared me for running and has suggested a goal for me to run a 5K in 3 months. This makes me beyond excited.

The pain I experienced while running was on my left hip and IT band, with some minor pain on the right knee. MRI showed normal hip scan, however, it showed chronic bilateral hamstring tendonitis. This explained the hamstring pain I felt whenever I went to my beloved Flywheel classes, and it was always when off the saddle. I stopped going to Flywheel and stopped running and giving up both pained me immensely.

But I’m really stubborn…I mean, REALLY stubborn.

Since I was cleared to run, I deleted a 5K and added another 5K. I also added a half marathon: Disney’s Princess Half in February. Not only it is the 10th Anniversary of the half, but my 5th running anniversary. That’s my girls trip, and I cannot wait!
Back to the stubbornness part. Not only did I sign up for a half marathon, I bought a Peloton bike.

 

This bike is beyond amazeballs! I fell in love with spinning years ago and now that I’m able to do this from the comfort of my own home is fantastic. I’m taking it easy and concentrating on endurance classes, which focus on heart rate training and ensuring to spend less time off the saddle. Hopefully that will be helpful when it comes to training for races.

So, where have I been?

In February, I went on a last minute trip to Disney World. Last month, had a blast from taking an 8-day trip to Puerto Rico with my sister. This year, I have a few trips planned – Montréal, Seattle, DC and back to WDW in September for a week. I’ve also been working, a lot, and currently studying for my neonatal nurse certification (RNC-NIC)

On a flight to San Juan 🙂

I just want to take a moment to thank all of you who reached out to me on Instagram and Twitter as well as  the emails you’ve sent just to check in.

It means a lot to me, so thank you! <3

Have a wonderful Monday!

runDisney – Lumiere’s Two Course Challenge

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Disney’s Wine and Dine Half Marathon Weekend

This has got to be my favorite runDisney race in WDW. While I do miss the night races, there’s something magical about running in Disney during Food and Wine Festival. A 10K (6.2 miles) on Saturday, a half marathon on Sunday, followed by food and drinks around the world in Epcot.

Love SWA!

Flight from PHL airport was smooth as usual with Southwest Airlines into MCO. My friend Becky and I stayed at Pop Century and our friend Joanne and her family were meeting up with us in a few days for the race. Disney’s Wine and Dine would be Joanne’s first half, Becky’s second (she came with me in 2015).

Becky and I walked the 10K as I was already starting to have issues with my left hip and wanted to conserve energy for the half. I moved back to Becky’s corral so we can finish together. Becky and I took our time, taking pictures with characters, almost getting swept right around the point where Boardwalk ends and you’re entering Epcot.

We were given our finisher’s medals, I iced my hip and back to shower/rest/eat before heading to the parks for a while.

Wine and Dine Half Marathon

Becky and I were right on the buses by 3 AM. We bought marathon fuel boxes from the Everything Pop Food Court at Pop Century the night before. The food court was open early for runners, and we picked up bottled water and a coffee for me. The weather was cool, yet comfortable, and we met up with Joanne at the corrals. Since Joanne didn’t have a previous race finishing time (10K or greater), she was placed in the penultimate corral, and Becky moved back with her in L; I was a bit up in corral G.

I didn’t dress in costume for the 10K, and while my sister crafted a Belle-inspired running tutu for the half marathon, I didn’t have time to craft a top, so I went with a Raw Threads Belle-inspired tee, which I purchased at the expo.

First 3 miles went great. I ran by effort, not pace, then it hit me like a ton of bricks. My left hip started to bother me. I stopped at the first medical tent and grabbed two acetaminophen tablets. The nurses marked my hand, indicating that I received a dose, put some BioFreeze on my hip and knees and carried on.

In so much pain but still hanging on….

The Galloway runners aiming for a 2:30 finishing time passed me and I tried to tag along, but I quickly lost them. I stopped at every single medical tent, and by the time I reached mile 9, I knew I was in trouble. My attempts at running were over. I received another dose of acetaminophen, some Powerade, and a Clif, and saw my friend Joanne who started in corral L pass me. She briefly stopped and (God love her) offered to stay with me but I told her she needed to keep going and I would be okay. Okay, I would be for sure. I took advantage that I was walking the last 4 miles and stopped for photo ops and just enjoyed talking with people that were also walking alongside.

Finished in my slowest time ever, but needless to say, I finished and received both a half marathon finisher’s medal and the Lumiere’s Two Course Challenge finisher’s medal.

My friend Becky waited for me at the finish line, having gotten swept at mile 8 after an asthma attack. She ended up being okay.

We rested and went to the Post-Race party at Epcot until it closed. It was one of the most amazing weekends. Visited Universal Studios, danced, ate, drank and enjoyed every minute with my friends and not one damn whine from how much pain I was experiencing.

Shortly after returning home, my dear friend Becky was diagnosed with ovarian cancer, which explains why she was so lethargic and not hungry the entire trip 🙁

Wine and Dine is a great Disney race. I suggest running this at least once.

 

Goodbye, Summer. I’ll miss you.

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Summer has come and gone and while I’m bummed that it’s over, I’m looking forward to autumn. I love fall for its cooler weather, pumpkin-everything, sweaters and boots, as well as the races that I will hopefully be running. I mention ‘hopefully’ because I’ve had my share of injuries, especially with my left hip. Physical therapy exercises, yoga, and Flywheel have helped tremendously in getting me back on the pavement, but the recurring fear of injury always lingers in the back of my mind.

Aside from working, this summer I made a week-long trip to Disney World, spent numerous weekends relaxing and soaking up the sun at the Jersey Shore and went on a few trips to NYC to see a few concerts. Didn’t take out my beloved Schwinn out all summer, so back to the attic it goes until next year.

This season, my focus will be on keeping my mind and body healthy. I’m working full-time, part-time and per-diem. Fortunately for me, the per-diem position doesn’t start until November, but it means I have to cut my Disney’s Wine and Dine trip a few days short. I am also taking six credits at the university doing nursing research. It takes me back to my days studying to become a nurse. I was working full-time and at the college full-time. Looking back, I still don’t know how I managed to pull it together, yet it is a reminder that you can do anything you put your mind, heart, and soul into. I wanted to be an RN so bad.

Training for Lumiere’s Challenge has not been an easy task, that’s for sure. The plan is to take it real easy on the 10K, possibly walking it, and conserving any and all remaining energy to run the half on Sunday. I signed up for Aaptiv (formerly Skyfit), an app for iOS and Android that has multiple workouts, including training plans for races. Last week, I started using it for the half marathon training and I loved it. I ran faster than I had in years! The coach walks you through pace, breathing techniques and alerts you when it’s time to slow down or speed up. The music is fun and upbeat and while the workout was tough, it pushed me to give everything that I had in me. I plan on continuing the Aaptiv half marathon training, including on race day. This is not a sponsored post, btw. I am just really enjoying Aaptiv at the moment.

Goals after Wine and Dine weekend are to pick a late spring/early summer race that I can properly train for. Working again with Coach Kristy is also one of my running goals.

Well, this is a brief update for now. I’m off to do some major homework since I’ll be away in Puerto Rico for two weeks 🙂 I’ll be back soon!

Until next time,

Lindy xo

Spring Fever – Spartan Race Giveaway

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Temperatures are slowly rising and what better way to celebrate the upcoming arrival of spring, than with a Spartan Race Giveaway.

 

Spartan Race is an obstacle course inspired by Ancient Spartan warriors who embodied ultimate endurance, resilience and strength.  Spartan Race is designed to push you to tap into your highest potential and greatest strength. It is a true adventure that will leave you exhilarated and empowered in ways you’ve never experienced before.

If you’ve tried a trail race, mud run, obstacle race, or adventure race then it is time to try a Spartan Race.

And there is something for everyone:

  • Spartan Sprint: 3+ miles with 15+ obstacles
  • Spartan Super: 8+ miles with 20+ obstacles
  • Spartan Beast: 12+ miles with 25+ obstacles

Enter the Reebok Spartan Race Giveaway below. The giveaway will run for a week from March 11 until March 18, 2016 at 11:59 PM. Winner will be announced on the blog and on Facebook.

Good Luck! If you don’t win, don’t fret. You can still win big by saving 20% off all races with the code listed below.

 

a Rafflecopter giveaway

Philadelphia Half Marathon: Race Recap

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Better late than never, I’m back blogging and I want to share my experience at the 2015 Philadelphia Half Marathon.

It’s usually a 20 minute drive to the start line from my house and due to the pre-race jitters, I leave really early so I can park in my go-to garage and relax with my bagel and coffee. Although some people expressed disappointment with the length of the security lines, having walked through at 6:30, I experienced no issues whatsoever.

Having lost a few weeks due to IT Band issues during the summer months, I didn’t feel good about aiming for a PR in this race, therefore I moved back to the penultimate corral and set a goal to just have a good time. Coach Kristy recommended I take it easy during the first half, and if feeling okay, give it all I’ve got during the latter half.

Waiting at the corral was probably the worst part. Most of it was my damn fault – I didn’t dress properly for the temperature. I wore a short sleeved tech shirt and my Lululemon capris. Race morning temperatures were scheduled to be in the 40’s, but the wind was brutal, therefore with the wind chill, it felt like they were more in the 30’s. The race started a bit late and waiting in the cold just stiffened my body. My body was in so much pain before I even started and I contemplated leaving. A runner standing in front of me saw me shivering and offered me his space blanket, but once I saw he was wearing shorts and a sleeveless top, I politely declined.

First three miles were really crowded and I couldn’t slow down to maintain the pace Coach Kristy suggested for the first half, which was 11:50/mm. I was averaging 10:30/mm pace and even then I was pushed by a girl who seemed upset she couldn’t get by due to the crowded course. While I do understand her frustration, some runners went up on the sidewalk, an option she had and chose not to take, instead she pushed runners around. From what I witnessed, I wasn’t the only one.

There was a headwind that followed us throughout the course. The sun peeked between the clouds, yet the cold didn’t deter Philadelphians from coming out and supporting runners on the course. The city was awake and alive, one of my favorite things of running in my city. The screaming and cheering is music to my ears!

I kept my usual tried-and-true routine of fueling every 5K with gel (used Carb Boom Energy Gel) and hydrated frequently. I was still feeling pain in my joints from the cold wind, so aside from that, I was feeling okay for the most part. The hill past the Philadelphia Zoo, (you Philly runners know what I’m talking about) nearly killed me. It’s a steep hill and just downright mean. There’s nothing sweet about Sweetbriar Road. I walked the entire hill in order to avoid depleting glycogen stores. In fact, most of the runners I saw were actually walking it.

Elevation Chart for Philadelphia Half Marathon

Reached the top and started to run again when tummy issues decided to strike. Past the Please Touch Museum was a fuel station which happened to have no gels, and I knew I’d be in trouble since I only carried two gels with me. Mile 10 was a beautiful downhill and at the start of 11, we were greeted by people dressed in costumes, dancing and cheering on. That was probably the highlight of my day! I was feeling tired and upon reaching mile 12, I looked at my Garmin and saw that my time was 2:27 and I knew I wasn’t going to PR.

Mile 13 is a slight uphill and I just gave it everything that I had in me. I crossed the finish line in 2:38; my goal was 2:35.

Running the Philadelphia Half is probably one of my favorite races, aside from the Broad Street Run. The medal is absolutely perfect, too! Many thanks to Coach Kristy at Run the Long Road Coaching for her guidance.

I’ve taken some time off to relax and take a break from training. I’ve spent time reading, spending time with family and friends and my pets but now I’m ready to get back into running and cross-training.

I have a giveaway coming up for the New Year, so stay tuned because it’s a pretty cool one 🙂

Hope you’re all doing well.

Lindy xx

Galloway Blogger Tips | Training Plan

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Here are some useful tips from Jeff Galloway on the importance of having a training plan.

THE TRAINING PLAN

  • WHY SHOULD I HAVE A TRAINING PLAN?  When using a proven strategy, a runner gains control over fatigue while improving motivation.  Those who follow the right training plan, for the individual,  tend to improve more, with less injury risk.
  • WOULD BEGINNERS BENEFIT MORE FROM A PLAN  Unfortunately, most beginners “run as they feel” or follow conflicting advice.  This leads to confusion and more aches and pains.   The right schedule will systematically increase the type of running needed for a goal, with strategic rest for rebuilding.

 

  • KEY TRAINING ELEMENTS:

1)   A longer run builds endurance,

2)  A hilly run builds strength,

3) Scenic or social runs insert fun and keep you coming back for more.

WHAT IS ADDED TO A PLAN IF THE GOAL IS TO RUN FASTER?  The right training plan will gradually increase the speed repetitions needed for the individual goal.  Easier days and rest days must be inserted before and after speed workouts.  To avoid injury, the pace and the increase must be realistic for the individual.

  • EVERY OTHER DAY!  Most runners—especially beginners—run best when they run every other day.  This allows for the “weak links” to heal.  The very slow long run is usually on the weekend, when there is more time available.  Hills and fun days can be run on the short runs during the week (for example, Tuesday and Thursday)
  • SHOULD I EXERCISE ON NON-RUNNING DAYS? While you don’t have to exert yourself on non running days to improve your running, exercise will energize your mind, and improve your attitude and vitality—while burning some fat.  So I recommend any exercise that does not fatigue the calf muscle, such as recreational walking.DOES VARIETY HELP?  Changing things a bit can improve motivation.   You don’t have to change the “mission” on specific days, but alternating some of the courses or running with different groups can make each day more interesting.
  • WHAT ARE VARIOUS MISSIONS, FOR VARIOUS DAYS? Each type of run bestows a different benefit.  Hill runs build strength.  Drills that work on cadence, gentle acceleration and gliding will improve your running form.  Long runs produce stamina and endurance.
  • WHAT SHOULD I DO THE DAY BEFORE AND THE DAY AFTER LONG OR FASTER RUNS?  Take it easy on these days.  Do little or no exercise, don’t over-eat, drink 8 glasses of water/sports drinks, and focus on how you will enjoy the next run.
  • SHOULD I SKIP THE REST DAYS—TO IMPROVE MORE QUICKLY.  Not Recommended!  It is during the days off from running that the running body rebuilds and improves.  While some runners can get away with running short and slow runs on rest days for a while, these “junk miles” can compromise recovery and lead to injuries.
  • IF I DON’T LIKE A WORKOUT CAN I SUBSTITUTE? Following a consistent plan is more likely to lead to success and improve motivation.  Those who pick various elements from different schedules experience  more burnout and injury.

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When I first started running, I ran by “feel”, not having an actual plan in place. While this allowed me to finish a race, I wasn’t finishing strong and caused a lot of injury to my body (ankle sprains, continuous IT band issues). Having a training plan along with a running coach, I lowered my half marathon time from 3:04 to 2:37 and I’m feeling much stronger every day. I’m currently training for the Philadelphia Half Marathon in November.

 

Do you run with a training plan?