Last week's workouts were successful, although they were squeezed into a busy, tiring week. I love the feeling of being back to training and it's worth the time and energy. Although I could not imagine trying to train for a longer distance right now! Monday: 5.4 mile easy run The treadmill is a sanity saver on Mondays. Mondays are my busiest workdays, since I do most of my coaching feedback on Mondays. Hopping on the treadmill just makes the day mentally easier. I ran a hilly iFit ...
How to Add Speedwork Without Getting Injured
Many runners want to run faster; it’s a natural desire and a clear indication of progress. In order to run faster, you have to train your body to adapt to the physiological demands of faster running. Typically, this involves speedwork. Yet speedwork increases the risk of injury - which will emphatically not make you faster. With the right approach, you can speedwork without getting injured - whether you are introducing speedwork for the first time, making your speedwork harder, or doing ...
Postpartum 10K Training, Week 2
I frequently tell my athletes about how life stress affects training. Over the past few weeks, a fair amount of stress took its toll - and then this week released that stress. Part of this included Isla's weight returning to her percentile track after falling off the charts. I had been so worried about a problem, but the only issue was low milk supply - and supplementation proved a simple and effective solution. My anxiety eased down, and for the first time in weeks, more than a few days passed ...
Your Guide to Fartlek Workouts
Fartlek workouts are a versatile, adaptable, and even fun workout - any runner can incorporate them into their training. They are also highly effective, no matter how your level of experience or your running goals. The word “fartlek” is borrowed from Swedish and means “speed play.” In the first half 20th century, Scandanavians dominated the running scene and attributed their success to the use of “speed play” workouts in training. Now, fartleks have been adopted by the larger running ...
Weekly Workouts: Postpartum 10K Training Week 1
I am devoting the next ten weeks of training to preparing for a 10K race in April. I am not even thinking about a PR for this race (my 10K PR is 43:53, back from 2017), but I would love to beat the 48-minute 10K I ran last year, on the same course, at 16 weeks pregnant. I ran 30 miles for the first time this week since May, with the first tempo run in a long time. The mileage feels surprisingly good, especially considering how much of it is on the treadmill! Once there is more light in ...
Athlete Accomplishments: January 2020
For most runners, January is focused on base building or maintenance during winter. However, there are still plenty of races in January, especially for some Team Norris Running athletes! The new year started off strong with some overall and course PRs, strong early season races, and fun races. Mariah ran a 5K PR of 33:32! Jennifer placed third in her age group in a 5K! Kimberly raced a 56 minute 10K in 20-30 mph winds and a 4-minute course PR at the Key West Half ...