Marathon training

Four ingredients for success

I recently wrote a post on Instagram about my four ingredients for success. I wanted to build on that and add some meat to the bones. When I am asked about how I got faster, there are many reasons why my body has adapted and become stronger {speed work, strength training, nutrition, mental strength}, but when it comes down to it, these four things have had the biggest impact. This can be applied to running but also in all areas of our lives. DREAM BIG.

You must believe in a dream so crazy that it scares you. This goal will light a fire deep within you. It will give you a reason to get out of bed in -20ºC at 5:00 am to train. For me that was Boston back when I was a 4:45+ marathoner. Qualifying for Boston seemed impossible, but there was a tiny voice in my head that asked, Why not you? I started to dream. I stated to plot. I started to think, Yeah! Why not me? I decided then and there I would one day qualify. I wasn't sure how I was going to do it - NEVER worry about the how-to at first - but I knew I was going to do it.

As you move the yardstick closer to achieving your goal, it's important to have stepping stones along the way. These stepping stones can be found daily if you look for them. Your ability to go faster, stronger, longer....

While the dream big goal is the driving force, if you don't have smaller wins along the way, I am afraid you'll miss out on the best part: the journey. As for me, there have certainly been highs and lows in this journey, but you know what? I’ve never once lost my faith that I will achieve this dream.

SHOW UP.

Consistency trumps perfection always. This means showing up when you don’t feel like it. This means doing the work even when it’s not perfect. This means working with what you have RIGHT NOW.

There are many days when we'd rather sleep in, watch Netflix, do anything BUT the thing that will get us closer to our goal. Why does that happen? We are so *fired up* one minute, and other minutes we are ready to throw in the towel and call it a day.

Know that you are NOT the only one who experiences these feelings. When these moments come, tell yourself all you have to do is show up. Somedays these workouts will turn out to be some of the best of your cycle, others will be garbage. That's ok. Your getting out there did more than sitting on the couch. And when that's not enough, there's always tomorrow.

WORK HARD.

"Stop wondering why you didn’t reach the goal you set out to achieve without doing the work required to get there."

Big goals, I don’t care who you are, do not come without hard work and they certainly do not happen over night. This means getting ugly and gritting through each and every tough workout. That 20 miler on the schedule? It’s there for a reason.

After 15 marathons and some time spent in the running community I can tell you that no one is an overnight success. Those people qualifying for Boston in their first marathon? This is not their first rodeo. They've likely been running for years and have equally put in the work. I used to focus on other people's journeys. What are "they" doing that I'm not? STOP. Comparison will get you no where. Put your head down and focus on your own journey.

DON’T QUIT.

Now above all, you can not quit. Trust the process. This journey may be months, it may be years. I won’t deny there aren’t times I wonder what I’m doing. Allow yourself those moments {they’re normal}, but whatever you do, do not quit. Keep moving relentlessly forward. Be open to change and learning from your mistakes.

This is all part of your story.

I’d love to hear from you! Leave a comment below or find me on FacebookTwitterInstagram and Strava. You can find my latest articles on Salty Running here.

Let's go

img_6691Next Sunday I will run my 14th marathon and my third Hamilton Marathon. I know I can run this distance. That's not the issue, nor has it ever been. What I've been thinking more and more about, is how the race will unfold. As you know, I am on the quest to qualify for Boston. I am also on the quest for the perfect race day. I don't want to get too excited about the forecast, but I will say things are looking promising. Time to see what's possible. Let's go. This week, I will continue my taper and be focusing on mentally getting *there*. I had a couple of not-so-great workouts this past week, but no one said the road to 42.2 would be a smooth ride (if it was, everyone would do it). I've been working hard to squash some pre-race doubt demons. They're always lurking in there. I remind myself of the work I've done. I remember those multiple 36Ks. Keep your head up. Let's go. 

I have three runs planned this week and a few yoga classes in the evening. I will begin carb loading on Thursday and will be trading in my higher fat meals for higher carbs. Sweet potato, rice, bananas, oh my. I fly to Toronto on Friday and will head to the expo that afternoon. Saturday I plan to chill out at my parents and do a shakeout in the morning. We will likely head into Niagara on the Lake for coffee, but other than that, my legs will be up. Keep it simple. Let's go.

It's too early to say what my A,B, and C goals for this race will be. But, I will say that I plan to run the distance faster than I have ever before. I am ready to settle into the uncomfortable, knowing there are no shortcuts to Boston. Hamilton Marathon race week, LET'S GO.

I’d love to hear from you! Leave a comment below or find me on TwitterInstagram and Strava. Check out my running story in Canadian Running Magazine

 

Achilles update & the Graston technique

My left Achilles has been acting up a bit. It’s not a full blown injury at this point, but like any seasoned runner, I knew it was headed that way. When I couldn’t complete my track workout last Thursday, I was a bit bummed. Well, actually a lot bummed. Full disclosure, I came home and was nearly in tears to George. I gave myself one night to have a pity party. I’m in the midst of training for the Hamilton Marathon and have been seeing some strong results in my performance. Being smart and taking this week to focus on recovery is the best thing I could do for myself right now. Instead of moping around feeling sorry for myself {which could be an easy route to go}, I’ve focused on maintaining my fitness and training routine by hitting the stationary bike and elliptical daily. Like my running plan, some days are easy (e.g., steady state, moderate resistance) and some days are harder (e.g., hill intervals, longer sessions). I’ve been watching my heart rate and have been pleased that these workouts are allowing me to get some max heart rate work in.IMG_6944

As for my leg, it’s doing much better. I haven’t tried to run on it, but I can tell the total rest has paid off. Last night, I visited a chiropractor recommended to me for application of the Graston technique. It quickly became clear that I've let my legs get way to tight and need to do a better job at stretching post-run and rolling! Today (Tuesday) I will run 3K easy and see how it feels. I'm heading back for some Graston on Thursday and will see how I feel for the weekend. For now, I will be sticking to flat surfaces and keeping to my Hoka One One's.

Do you have a post-run stretching routine?

Have you tried the Graston Technique? 

I’d love to hear from you! Leave a comment below or find me on TwitterInstagram and Strava. Check out my running story in Canadian Running Magazine