Day 877 - 3.1 miles. Super easy miles on my old stomping grounds today. Being back in town and in such an enthusiastic, encouraging and positive community has been so, so wonderful. Race day is TOMORROW and I've never felt this content the night before a race.
Rest day over here today & boy am I enjoying it! 😴 I’ve put in some work this week & still have miles to go this weekend. I love how a good rest day can not only benefit your body, but gives you a nice mental break as well. Sometimes during training I just feel overwhelmed & I don’t ever want my runs to feel forced. I run because I LOVE it. Every second of it. The day that changes is the day I find a new activity. 🏃🏽♀️
Photo is a flashback to a couple of weeks ago at the Panera Beacon 15k. 🥇 This race have me the confidence I needed to keep on keeping on! I’m so excited for my next race. Good luck to everyone racing this weekend! 🍀 🍻 I cant wait to see photos of all the creative outfits! Happy Friday! 😘 #jessrunsok#teamzensah#flashbackfriday
“There is something magical about running; after a certain distance, it transcends the body. Then a bit further, it transcends the mind. A bit further yet, and what you have before you, laid bare, is the soul.” - Kristin Armstrong
Potential BQ #4
40th Birthday celebration race
Flat Amy is ready. 🍀🏃🏼♀️🤞🏻🎉
It’s LA Marathon weekend 🎉🎉 !! I hit up the expo today with my athlete, Ludo, who’s chasing down a sub 4 hour finish on Sunday and am feeling all of the amazing race weekend vibes!! The weather’s looking good, the work is done, and now it’s time for the victory lap. Good luck to my athletes, Lindsey, Ludo, and Alma, and everyone else taking on this challenging course🏅 I’m looking forward to cheering you on ❤️ #lamarathon
Up, down, up, down, up, down, Youcccchh! 🤢 7 more... 5 more.. 2 more!! Sweet Moses, done! And still alive! 🤪 You can always keep going. You will not die, I promise you this. The moment you feel like you’re going to die is when it matters most to keep pushing.
What do you tell yourself when it hurts, when you’re tired, when you “think” you’re done? I have several mantras I recite during these times:.
“I can do all things through Christ who strengthens me.”
“Really? You’re going to give up now?”
“Relax. Head up, heart in, chill out.” .
If these don’t work, I break down workouts and races into minutes. If I think about miles.. it makes me anxious. When I take workouts/races 5-10 minutes at a time, I am able to relax into a pace. This has made a huge difference for me in taping into a little more speed. It’s all baby steps and figuring out how you can dig a little deeper than the time before.💪🏼😉 I’ve been M.I.A. - sorry! My life outside of training is CRRRRAZY busy right now and I’m just trying to keep my head in the game with my goal for Boston in near sight 🤗 why I thought starting my career, training for big goals, planning a wedding, and planning a move were a good idea 🤷🏼♀️ I don’t recommend it! Court house wedding looks real good right about now 😂 and winning the lottery. I’ll keep my fingers crossed. #wishfulthinking#gorun#worlderunners#runnersrepost#runinrabbit#radrabbit#worldoftri#iloverunning#runhappy#run#cleaneating#runningterritory
TRAINING THE GUT
30 to 50 per cent of endurance runners regularly experience gastrointestinal problems, such as feeling sick in the tummy, nausea, diarrhea, etc. One solution, according to a review published in March 2017 the journal Sports Medicine, is "training the gut." Your digestive system can be trained to adapt and respond to repeated challenges, so that you can eat and run with fewer problems.
Training the gut focuses on two key goals.
First, to reduce bloating and fullness, you want to ensure that food and fluid exits your stomach quickly. Training immediately after a meal, or while ingesting deliberately high volumes of fluid, will help speed stomach emptying. It will also likely reduce your perception of how full you feel, even if there's still fluid in your stomach.
Second, once the food and fluid have passed from the stomach to the small intestine, you want to speed its absorption into your bloodstream, where it can be quickly delivered to fuel-starved muscles. There are two key types of transporter that move carbohydrate across the intestinal wall; by training while consuming carbohydrate, you'll increase the number of these transporters in the intestine, as well as their efficiency.
In practice, one of the best ways to train your gut is to simulate your race plan in training. Start by figuring out how much fuel you're aiming for; for races longer than two hours, a goal of about 30-60 grams of carbohydrate per hour is ideal but challenging for most people. Then figure out how much you can tolerate in training – and gradually, over the course of weeks, push the limits of what you find comfortable and tolerable.
You may struggle to reach 60 grams an hour, but if gut training increases your limits from 20 to 40, that's still a significant gain. You can also experiment with different forms of fuel: liquid, gel, gummies, dry fruit, etc. Long runs are great runs to train the gut, especially if you are planning to run more than 2 hours in your event.
Like some of you, I am on the roads most days well before the sun comes up. I’m often asked what I do to stay safe...carrying my phone, wearing reflective gear, staying on the main road. But my biggest piece of advice is to trust your gut. If you feel unsafe, don’t chance it.
Today, right around 5am, I started my warmup for a big workout. I was happy the wind had died down a bit from yesterday and was ready to get to work...but as I turned onto the main road, something felt off to me. Nothing happened. No one was around. But for the first time (ever), I had this feeling in the pit of my stomach. I felt nervous and on edge...I can’t explain it... It was enough of a feeling that I did an about-face and came home to the treadmill. All of our circumstances are different.
We all run in different towns with different dynamics. But we all have that instinct inside ourselves. That’s my biggest piece of advice. Never ignore it...most especially when it comes to your safety.
The workout ended up being a huge success, too. So there’s that =)
4 x 1 mile (@6:30 pace) with a short 90 sec recovery
6 x 400m (@ 5:50 pace) with an even shorter (😂) 90 second recovery
Almost the weekend!! 💗
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🎁 Perfect gift for your family members and friends
Thank you ! 💟💟💟 Via:@nycrunningmama
I don’t really consider myself “postpartum” anymore. With a 15 month old I’ve passed my first year and for the most part I feel (somewhat) like I used to. I’m not sure it ever goes back 100%. But one thing that hasn’t ended up as I expected was my running. I ran for 36 weeks of my pregnancy, was able to run the Boston Marathon 4 months postpartum, and got back into my normal training pretty quickly. HOWEVER; for the longest time it drove me crazy that I didn’t “come back so much stronger” or “so much faster” after baby. In fact I’d say I’ve had to work much harder to get stronger and faster in the last 15 months. 🏃🏼♀️
I know many were trying to be encouraging and yes some women do come back faster and stronger after they have a child but for me it simply didn’t happen that way and I’ve come to learn that’s OK! We are all different and if anything I have learned to appreciate and understand my body in so many different ways! My message is simple: it’s okay if you aren’t where you expected to be or it doesn’t feel like what everyone told you it would. The process is never one size fits all and no matter where you are - embrace it. Even now at 15 months “postpartum” I’m finding myself having to embrace this new phase and learning that I must find JOY through it all 💗
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🎁 Perfect gift for your family members and friends
Thank you ! 💟💟💟 Via:@therunningwife
I don’t have a zen garden in my office to play with on stressful days so figured I’d go rake the sand pit (bigger is always better right?) 😂
3 hours of sleep last night + Tired legs + 30 mph winds + wanting energetic legs for long run tomorrow = slow paced miles today!
Hope you all have fun plans this weekend! Doing anything fun? Obviously my my most fun thing will be my long run 🤗. In addition to that, I’m hoping to get a pedicure in, catch up on some rest, go to a movie with girlfriends, and to make some good food (prep for next week too)!