We all know now that crunches are not an effective core exercise, but is your core workout really all it can be? Basic core exercises such as basic plank and V-ups aren’t detrimental, but chances are, if you have been doing core work for more than a few months, you need to progress your exercises. Sure, you could complete more reps, but that won’t necessarily train your core through the full range of motion it needs to become strong and functional. So it’s time to think beyond the basic plank to ...
Weekly Workouts: Strength Phase, Week 1
This week I resumed structured training for the first time since 2018. I have a couple of spring races in my sights, including a 10K that I'm registered for and a possible 10 mile race. I'm not greedy for PRs yet, but I still want to race to the best of my abilities. I ran a 48-minute 10K last spring while 16 weeks pregnant; my goal for this spring is to beat that time. I am starting with a strength phase before tackling harder speed workouts. A C-section truly saps you of your strength, both ...
Should You Take a Break from Running?
Most of the time, running is enjoyable. That’s ultimately why we all lace up our shoes, log those daily miles, and train for distances that seem crazy to the average person. But what happens when running is no longer enjoyable? When should you take a break from running? Obviously, there are situations in life that necessitate an extended break from running. The postpartum phase, stress fractures or serious injuries, surgeries, and other medical reasons all warrant several weeks off of running ...
Weekly Workouts: Start of 2020
The combination of mild weather and Ryan being home from work allowed me to enjoy several outdoor runs both last week and the week before. I slacked on strength workouts last week. I wanted to enjoy every moment of family in town and Ryan off of work during the start of the week, and then the second half of the week was busy with onboarding new athletes. If I'm short on time, I'll choose to run rather than strength train because of the mental release. Postpartum hormones are no joke, ...
What to Do After a Goal Race
After the excitement of the racing season, the question for most runners - whether you ran the race or your life or had a poor experience - is what to do after a goal race. You may be ready for a break, you may feel slightly adrift without a goal, or you may need to shake off a case of the post-race blues. Most runners don't immediately jump into training for their next big race. Instead, most take some sort of off-season - and here is how to navigate what your off-season can look like and ...
Weekly Workouts: Base Building Week 3
Last week's workouts continued the pattern of progress in my postpartum base building. I increased my mileage more and am adding in small, unstructured bits of faster running. Things feel surprisingly good, especially for being three months postpartum. This careful, sustainable approach is working really well for me. I'm in no rush to get my speed back, but I'm pleased to see some faster paces return naturally. Monday: 50 minute run I covered 5.5 miles in those 50 minutes, with some ...