Happy April Fools Day!
Monday- 4 miles on treadmill + leg workout from NTC
I ran the first 3 miles at comfortable pace, and then did 1 mile of tempo(the pace I’m hoping to run more often) pace. Followed by lots of squats and lunges.
Yesterday I spent the day doing laundry, grocery shopping, going to the bank, and getting my car washed. Typical Monday, but they are my favorite because I always feel so productive. When I got home my sister Bree and baby M were there. Seriously, I could take pictures of him all day.
J is not a very happy camper when he wakes up from naps(ahem, he takes after someone, ahem, me). But I want the memories of even his angry faces he makes at the age of 2.5.
That night, we had a family night about families. We all got to put a family member on our finger(including my parents=)) and teach J about how our family is eternal. We all had fun and ended the night with a yummy ice cream treat.
How I train to be faster at running
While my sister was over she was asking about how I got faster at running. It made me think about all the things I’ve done right and all the things I haven’t done right and I thought I’d share.
First off, I’m not super fast and I’m not a professional so what I’m sharing is just from my own personal experience.
What I Did Wrong
1. Start running too fast without a proper warm up- This caused a bad injury in my hamstring for a few weeks.
2. Didn’t train for a specific pace and then on race day just expected my body to be able to run it and I died-Ya, I know, crazy that your body won’t just run a sub 2 hour half unless you train for it. ha
3. Run every run at the fastest pace my body would handle- you will end up with a bad injury from doing this.
What I did Right After Learning from my Mistakes
1. Run a proper warm up before a speed workout. I do at least a half a mile warm up but usually a good mile is best.
2. Run/jog a cool down after a speed workout. The recovery is just as important as the run. Take a good 5 minutes to let your legs jog or walk to cool off. Foam roll, ice, rest if your legs are tired.
3. Run recovery runs throughout the week. Like I mentioned, if you run at the fastest pace possible every run your muscles/legs won’t have any time to recover and will cause injury. If I run a hard speed workout one day, the next I will either rest or run at a minute or two slower of a pace. So, if I run a tempo run at an 8:34 avg. pace, the next day I will run a 10 min avg pace run.
4. Don’t jump to a really fast speed too quickly. Build up to it. I took all winter off from any speed workout and built muscle by strength training and running shorter runs. Now that it’s spring, I’m building my mileage and speed slowly. For 2 weeks, I will run mid distance runs(for me) of about 4-6 miles a day and do 1-2 speed workouts a week depending on how my body feels.
These are my top tips for running faster.
what tips would you add?
do you wake up happy?
do you like taking naps?