March Training Log

March Training Log

Where did March go? I blinked, and it was gone.

Truthfully, I thought March would be “my month.” I envisioned myself and my training beginning to turn. I envisioned feeling better. I got a glimpse of fitness at the Leprechaun 7 miler when it felt effortless to run 7 miles around 6:33 pace, and negative split. That was once and for the most part, I just grinded away. It’s hard to put in work and not feel much more accomplished but every training cycle is different, and you can’t compare yourself to anyone else (including yourself).

Miles Run: Around 180

Rest Days: 9

Range of Paces: 6:06-11:30-untimed

Workouts: 4

Races: 5

Grilled Cheese and Tomato Soup 4 Miler

Leprechaun 7 Miler (45:51)

Adrenaline 5k (19:26)

Shamrock Half Marathon (1:29.52)

Phillies 5k (20:08)

Garden State 10 Miler (1:08.30)

Thoughts:

I would have loved to gain more fitness than I did in March. I’m progressing but it’s been a very slow process.  At the beginning of the month, I had a hard time comparing myself to previous years, times, and races. This time last year I was racing 5ks a minute faster, but I remind myself that fitness will come when it comes. I’ll continue to work hard.

As it gets later and later into Spring, I have realized it won’t be a PR season. Could a Pr magically come? Sure, maybe. But is that likely? No. It would mean having too big of leaps in fitness. To clarify, I’m not sad I’m not as fit as previous years I just know where I stand.

Posts from the Month:

Running:

How to be an Instagram Runner

How to Bounce Back from a Bad Race

9 Years ago I Began Running

Shoe Reviews:

Hoka Cavu 2 Shoe Review

Hoka One One Mach 2 Shoe Review

On Cloudswift

Hiking:

Hiking Six Mile Run Park

Questions for you:

How was your month of March?

Do you have any races coming up? 

Training: Grinding and 10 Milers

Training: Grinding and 10 Milers

Training Last week was similar to the last. As I continue to build mileage, my calves have been especially tight the last few weeks. It’s been extremely demotivating to feel like they went through a shredder every day. But sometimes that’s how it goes!

As I mentioned last week, the Spring has turned into a rebuilding season for me. The later it gets, the more I’ve come to terms with that. The mileage will help down the road, even if

I don’t see “short term goals” appearing now. Running is lifelong anyway.

Monday: OFF
Tuesday: Easy 60 minutes with Alexis
Wednesday: 3X1 mile averaging 6:30 with 90 seconds rest
Thursday: OFF
Friday: Easy 60 minutes
Saturday: Easy miles with Skip
Sunday: Garden State 10 (1:08.30)

Thoughts:

I’ve taken two rest days each week almost the entire month of March. My body didn’t feel good (and close to being injured) when I started upping mileage and tried to “only” take 1.

Workout Wednesday: 6X1 mile with 90 seconds jog in between

On paper, this looks “not great” but the between the weather as well as lack of sleep, it was a decent workout for me. I wouldn’t say it was “the best,” but the effort was there.

The rest of the runs were easy or with friends which have been what I’ve needed lately. I’ve struggled to get out the door alone, so it’s been nice to run with more people.

Garden State 10:

I didn’t feel great going into the race.  I was also a hilly course, plus the weather was hot and humid. It was really the first time I’ve run in humid conditions in several months. I raced for what I had for the day and I believed it would be somewhere between 1:07-1:10.

Most of the race went by with not much happening. I charged the uphills and my miles ranged from 6:35-6:52. I had an issue with the water stop and ended up doubling back (no more than .01 but it ended up messing up my stride and I ran a 7:08. In all, I’m happy with the race given I wasn’t even sure I was going to race over the weekend.

Posts from the Week:

How to be an Instagram Runner

How to Bounce Back from a Bad Race

On Cloudswift Shoe Review

Have you subscribed to the LOLZletter?

It’s a free newsletter that comes out each Monday. In the newsletter, I share running industry trends and things relevant to the sport. 

Questions for you:

How was your week of training?

Do you like 1o milers?

 

How to be an Instagram Runner

How to be an Instagram Runner
Step One: You have an Instagram.
Step Two (maybe?): You run.

In that order

In the last few years, social media has taken off. Before instagram, there was blogging and before blogging there was myspace and xanga. Who logged a workout on those?

Now social media is here to stay because who doesn’t want to take photos of themselves and promote their running. If there is anything I’ve learned, people love to talk about themselves (myself included).

So Now You’ve Thought: “Being an Instagram Runner is for me”…

how to be an instagram runner

Here are a Few Easy Techniques to Become an InstaRunner:

Step One: Create a (FREE) Instagram:

You need Instagram to be an Instagram runner. Contrary to popular belief, you don’t actually need to run. (Fake it until you make it!) You just need an Instagram.

Step Two: Run (Maybe):

Here is the thing about being an Instagram runner. You don’t actually have to run; you just need to say you did! I always advise honesty but don’t feel pressured to run just because you are an Instagram runner now.

A Few Posts You Should Include on your Feed:

The Watch Pose:

Stand with your watch on your wrist with your workout done. Snap photo to maybe include shoes. Decorate your wrist with pieces of jewelry to enhance the wrist. Bracelets, charms, whatever. Just add your own artistic flair.

Tips:

  • Try to find pretty grass to stand on. The bathroom or dirty floor is not desirable.
  • Clean your watch face.  It’s your watches time to shine!
  • If your workout did not go as planned and you would like to look faster, just end early. Want to look like you ran 13.1 miles in 62 minutes, just end early and log the 62 minutes. You could even write (in paintshop) 13.1 on your watch for better authenticity.

The Run Shot:

This can be the hardest to master so don’t get discouraged. Some instarunners actually have professional photographers to follow them around every workout! Talk about glamorous.

Tips:

  • Buy a high-end camera. You have to pay to play! $800+!
  • Don’t choose a rainy day, that makes photos blurry.
  • Jog in place. That way you can get higher quality photos.
  • If you don’t have at least 1 fight with your significant other about taking the shot, you are doing it wrong!
  • Use video mode and just grab a shot that way.

The Motivational Shot:

Now, this is usually a recycled photo and that’s okay. Got a favorite picture of yourself from the 1980s with a big perm?  Perfect. The point of this photo is not the photo; it’s the caption.

Tips:

  • You should have a minimum caption length of 400 words. This is generally what is accepted to be “motivational.”
  • It should provide some sort of motivation. Hard to get out the door that day? Struggle from lack of sleep? Pants just don’t fit right? Struggle to balance everything? Those are just some starters, but any old motivation will do. Remember, you are your biggest fan.

Post-Run Selfie:

This can get confusing because you don’t need to run, just post a selfie saying you did.

Tips:

  • Make sure to download a photo app that allows you to make your skin as smooth as porcelain. Runners don’t sweat or have any lumps and bumps.
  • Just selfie. Work your best angle from myspace angle to straight forward. Do you have a signature pose? Mine’s winking!

The Runner Flatlay:

Once you’ve found a few brands you like, this is your time to make them shine.  Before a race take a photo of every piece of gear you plan to wear (don’t forget underwear!).  Arrange neatly so your fans can see your plan. They might want to track or recognize you on the course (thank your new found celebrity runner status!).

Tips:

  • Include everything, even things you might think you would want but will never use. It’s better to be safe than sorry in this shot.
  • Make sure to find a beautiful backdrop. Don’t use the bathroom. Perhaps go to a fancy hotel with a 50,000 dollar rug. The hotel bought that rug for you to take the shot on!

These are just the basics to help you become what you’ve always dreamed, an Instagram runner!

Finally, have you subscribed to the LOLZletter? It’s a free newsletter that comes out each Monday. In the newsletter, I share running industry trends and things relevant to the sport. 

Question for you: What other Instagram runner techniques do you use?

 

 

How to Bounce Back from a Bad Race

How to Bounce Back from a Bad Race

The week before last I had a bad race at the Phillies 5k. While yes, you can argue it was windy, my disappointing race wasn’t because of that.  Honestly, it wasn’t my day and these things happen.  While it stinks, I race so frequently there is no point to let one bad race ruin my day.

How to Bounce Back from a Bad Race

So What Can You Do After a Bad Race?

Like the movie, Frozen, let it go…

Find the Positives:

When I finished the Phillies 5k, the first thing I thought was: Wow I felt awful. Then I quickly remembered I’m injury free.  The entire race was miserable, my mental spot was not great, but I finished healthy.

After cooling down, I caught up with one of my closest friends and still hung out. I saw many locals and chatted for a while. They asked how the race went, and I said: “awful it wasn’t my day for running, but it’s just running”.

Running isn’t my job; it’s a hobby.  If a hobby stresses you out or causes you misery, it’s time to find a new one. Sure, I won’t always “love running” but instead of dwelling on a bad race, look for the good.

It’s important to look at the positives of your race:

Did you finish healthy and injury free?  Could you smile afterward and have a good day?

Next, Reflect and Figure out Why:

Immediately after the 5k, I chalked it up to being “a bad race”.

Now that I’ve sat back and reflected, I know there are plenty of reasons the 5k was not a great race for me.

My body was still tired from the weekend prior. I haven’t eaten or slept well, and I’ve increased speed and racing. Plus, I ran a half marathon the weekend prior. I’ve done it a dozen times, but I’ve always been more fit.

None are excuses but they all contribute to why my race didn’t go well.  Reflecting back and having a few answers is better than, “it just didn’t.”

It gives you ways and reasons to improve.  You can make adjustments to your training, nutrition, or sleep patterns.

Most Importantly: Recover and Set New Goals:

After running a bad race, it’s important to take time to recover.  Even though the race didn’t go well, don’t go crazy. Take time to recover and relax.  Then set your sights on a new race or goal.

Maybe a marathon burned you out…

Or maybe you want to run longer races…

Find something to get excited and refocused about! 

For me personally, I have many races over the next two months. While I’m not looking for magical redemption, I’m looking forward to chipping away my time and getting back into better fitness.

Finally, have you subscribed to the LOLZletter? It’s a free newsletter that comes out each Monday. In the newsletter, I share running industry trends and things relevant to the sport. 

Questions for you:

How do you get over a bad race?

What has been your least enjoyable race?

On Cloudswift

On Cloudswift

The On Cloudswift is a brand new shoe from On. For those not familiar with On, it was created in 2010 and based in Switzerland. It’s lightweight but well cushioned.

The On Cloudswift uses a slightly different material called Helion. Compared to other models from On, the Helion provides more energy return as well as durability. Helion is extremely light but provides a big energy return.  As a brand, On is light yet responsive.  Helion is also more durable to temperature changes and On claims it to be a “superfoam”.

The On Cloudswift has a slightly different shape to the Clouds. They are more diagonal than horizontal. You probably don’t notice much of a difference.

On cloudswift shoe review

Fit:

On Running shoes are narrow. This has typically been a problem for me, and I find myself more comfortable in a men’s shoe (because they don’t make wides). I’m usually between a women’s 10-11 wide.  This is the first On shoe that a woman 10.5 fits well, and I wouldn’t need to go into a wide.

Of any of the On models, it has the widest toe box.

On cloudswift shoe review

The white elephant in the room is how stylish the brand looks. It’s a great option for someone who wants a “stylish running shoe” for walking around and living day to day life. Do I think you need a stylish shoe for running? No. But if you want a shoe with a lot of cushion that doesn’t “look” like a running shoe, this is one for you.

Ride:

The brand, On, is light by nature.  The cushioning system uses empty pods, “clouds” that compress where you need them.  Obviously, a hollow pod doesn’t weigh a lot.  The On Cloudswift has minimum rubber which can also weight a shoe down.

The downside is the less rubber, the less durability.  Even with the lack of rubber, I’ve found it to grip the ground well enough to run on rainy days.

On cloudswift shoe review

Even though there is plenty of cushioning, it’s still light and responsive.  Both the firm plastic, speedboard, allow for a smooth and responsive transition. For me, it’s best as a workout shoe. I prefer it for shorter intervals.

I appreciate the versatility of the shoe, and if I needed a shoe in a pinch, I wouldn’t be afraid to take it on an hour run (there are plenty of racing flats I would not).

Summary:

In all, I like the On Cloudswift. For me, it’s a great workout shoe.  If you have a wider foot, it’s one of the first options I would recommend.

Current Rotation:

Easy Runs/Daily Runs: Hoka Mach 2, Brooks Glycerin 17, New Balance 1080v9

Long Runs/Tempo Runs: Hoka Cavu 2

Workouts: Nike Fly, On Cloudswift, Nike LT Streak LT 4

Races: Nike Fly

Finally, have you subscribed to the LOLZletter? It’s a free newsletter that comes out each Monday. In the newsletter, I share running industry trends and things relevant to the sport. 

Questions for you:
Have you tried On?
Do you like white shoes? 

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