Consistency is essential for improving as a runner. Regardless of your goals or fitness level, logging the consistent miles week after week and year after year will make you fitter and faster. However, one of the biggest threats to consistency is burnout. For some runners, there is a fine line between consistent training and burnout. These tips will guide you through how to structure your training, both on a micro and macro scale, to prevent running burnout. In my coaching philosophy, running ...
Weekly Workouts: Seven Weeks Postpartum
After carefully easing into exercise last week, I slightly ramped up the volume of runs and intensity of strength workouts last week. I am still sticking to a conservative plan, especially with running. Even though I'm past the acute recovery phase, I still feel some lingering effects of the C-section and general postpartum changes such as core weakness and healing muscle tissue. I'll probably complete another week of run-walk intervals before resuming short, continuous runs. Monday: 3 ...
Tips for Racing in Cold Weather (and Actually Enjoying It)
My first half marathon was a memorable one. I exceeded my goals, placed second in my age group (it was a small race), and fell in love with long-distance racing. But most of all, I remember just how cold that race was. I hovered by the space heaters, bundled up in sweatpants until 10 minutes before the race started. Even though I wore shorts, I donned a lightweight running shirt, a jacket, and gloves to stay warm. The 25+ mph winds colored my nose pink in the race photos. Afterward, I ...
Weekly Workouts: Six Weeks Postpartum
Last week I was cleared to start exercising again. I mentally and physically felt ready to exercise, also. Six week old babies are needy and fussy and I need that time for myself. On nights she sleeps well, it's easy to fit in exercise. On days she fights sleep, it's a bit trickier (especially since I don't cope with sleep deprivation well), but worth it. I feel better when I move, whether it's a walk or a run/walk. I don't know my weight, but I can feel my body snapping back to normal. I'm a ...
Athlete Accomplishments: October 2019
October is one of the biggest racing months of the year, from big races like the Chicago Marathon to small, local races. Dozens of Team Norris Running athletes raced this October. For many, these races yielded PRs, both overall PRs and course PRs. For others, while they didn't have the race day they trained for, they demonstrated remarkable grit and strength on tough days - which is as remarkable as a PR. Sam ran a 3-minute course PR in a 5K race and a half marathon PR/course PR at the ...
How to Transition from the Marathon to 5K
The 5K/10K and marathon/half marathon aren’t mutually exclusive events. While peak training will differ, a well-trained runner who develops endurance, lactate threshold, and speed will thrive in any of these events. Need more evidence? Some of the fastest marathoners in the US also hold titles in shorter distances. Once fall marathon season wraps up, 5K or 10K races such as Turkey Trots and other holiday runs appear everywhere. And why not race them, once you are recovered from your ...