The last few weeks of running have been great. I just finished my second week of my new training plan from my coaches and feel awesome! I've made some changes, my body is making changes and it feels like things are coming together.
I've never been a very high-mileage runner. Quite frankly, while training for the Philly Marathon, it kind of scared me to run long and run often. I would often wake up feeling a new tight muscle here, or a twinge there and it felt like something was constantly falling apart. I only ran 4 days a week during training and my mileage was never that high. Now, for half marathon training, I'm running more than 30 miles every week, running 5 days a week, and am feeling good! I'm gaining my running confidence back and slowly finding my speed again.
I know that I lost a LOT of fitness after the Philly marathon because I had to take time off due to an IT band issue. In December, I ran 30 miles. Total. I did better in January, with 84 miles, but it has taken me a while to feel like I can run somewhat fast again! Last week was fairly rough. After being sick for 5 days the week before, I ran 34 miles last week. But by the time last weekend rolled around, Saturday's run of 6 easy miles felt really hard and my Sunday run with Jess felt harder than any run recently. But this week, everything feels easier and I feel like I can already see the benefits of last week's work.
I want to become a stronger, faster & better runner, so I've been focusing on a few things in the last few weeks to make that happen. My training plan is completely different than anything I've done before, which is the biggest change. This includes more days with speed, but balances it out with recovery runs and easy runs. On the easy days/miles, I don't push it. On recovery days, I REALLY don't push it. And on speed days/intervals, I go for it. My mileage is higher, but it's higher with quality miles. Not go-out-and-run-fast-for-no-reason miles which I may or may not have done before...
I've also been focusing on my running form and forward lean. I used to run basically standing straight up. See exhibit A.
Now, I'm consciously working on engaging my hamstrings and glutes more while running. I've also been doing more core work and strength training, and lunges before every run to hopefully keep me injury free. I've also been incorporating (pre and post runs) some PT exercises to make sure my IT band stays happy, some extremely painful foam rolling (when I can bring myself to do it the way I was showed at Finish Line) and stretching. These have quickly become some of my favorite stretches, thanks to Oiselle and Jasyoga!
My body is feeling so much more solid and stronger than during marathon training. My training schedule has so much variety in it that I now look forward to every run. And I'm looking forward to my first race of the year (NYC Half on March 17) to see all my work come together and hopefully pay off in the form of a new PR!
How's your running going? Are you training for something? What's your next race? What are your favorite strength training exercises/DVDs/classes?
I've never been a very high-mileage runner. Quite frankly, while training for the Philly Marathon, it kind of scared me to run long and run often. I would often wake up feeling a new tight muscle here, or a twinge there and it felt like something was constantly falling apart. I only ran 4 days a week during training and my mileage was never that high. Now, for half marathon training, I'm running more than 30 miles every week, running 5 days a week, and am feeling good! I'm gaining my running confidence back and slowly finding my speed again.
I know that I lost a LOT of fitness after the Philly marathon because I had to take time off due to an IT band issue. In December, I ran 30 miles. Total. I did better in January, with 84 miles, but it has taken me a while to feel like I can run somewhat fast again! Last week was fairly rough. After being sick for 5 days the week before, I ran 34 miles last week. But by the time last weekend rolled around, Saturday's run of 6 easy miles felt really hard and my Sunday run with Jess felt harder than any run recently. But this week, everything feels easier and I feel like I can already see the benefits of last week's work.
I want to become a stronger, faster & better runner, so I've been focusing on a few things in the last few weeks to make that happen. My training plan is completely different than anything I've done before, which is the biggest change. This includes more days with speed, but balances it out with recovery runs and easy runs. On the easy days/miles, I don't push it. On recovery days, I REALLY don't push it. And on speed days/intervals, I go for it. My mileage is higher, but it's higher with quality miles. Not go-out-and-run-fast-for-no-reason miles which I may or may not have done before...
I've also been focusing on my running form and forward lean. I used to run basically standing straight up. See exhibit A.
Even at mile 26.1 of a marathon I was still standing up
straight! Not necessarily a good thing...
straight! Not necessarily a good thing...
Photo credit: Ashley
Now, I'm consciously working on engaging my hamstrings and glutes more while running. I've also been doing more core work and strength training, and lunges before every run to hopefully keep me injury free. I've also been incorporating (pre and post runs) some PT exercises to make sure my IT band stays happy, some extremely painful foam rolling (when I can bring myself to do it the way I was showed at Finish Line) and stretching. These have quickly become some of my favorite stretches, thanks to Oiselle and Jasyoga!
My body is feeling so much more solid and stronger than during marathon training. My training schedule has so much variety in it that I now look forward to every run. And I'm looking forward to my first race of the year (NYC Half on March 17) to see all my work come together and hopefully pay off in the form of a new PR!
How's your running going? Are you training for something? What's your next race? What are your favorite strength training exercises/DVDs/classes?
Glad to hear things are clicking, Abby! I went to Finish Line PT for the first time this past week and absolutely loved it--they know their stuff! They gave me some stretches for my tight calves and hip flexors, so I've been making an effort to stretch (and foam roll!) after workouts.
ReplyDeleteThat's great that you went to Finish Line! I've been feeling SO much better since getting some exercises to do from them! Hope you're feeling good too!
DeleteWhat a great update!! I am training with team in training for the Rock n Roll USA half and Nike Women's half. Yesterday's run wasn't great at all, though.
ReplyDeleteThanks, Natalie! Unfortunately, we all have bad runs, but they just make the great runs that much better! :) Hope you've had some good ones this week! Good luck and have fun at your upcoming races!
DeleteGreat job on your training!! I've definitely been having trouble getting outside to run due to the cold, but I'm running in the Central Park Half Marathon in only two weeks, so I need to start focusing on that!!
ReplyDeleteIt's really hard to motivate myself to get up and out of the apartment when it's still dark and cold out! But, I'm taking advantage of the more mild temperatures this week! Hope you're getting in some good runs in Central Park to test out the hills before your half! Have a good race!
DeleteIf you are a runner and want to improve your running strength they are providing you best training. You can improve your power through the training schedule.
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