Runf.i.t

The post run snugfest is real….real good!

It’s been awhile since I’ve posted and tbh im still not feeling like engaging much these days.

Social media can be a big drain at times to stay current, keep people informed, and stay positive. I’ve been going through some personal stuff since October and I decided it was best to unplug to heal.

My training also took a back seat for a bit. I decided to not follow a plan and loosely run based on how I felt emotionally and physically. I have to say it was truly helpful.

Since I’ve been a bit loosey goosey with training, I’ve been playing around more with it now that I’m self coaching. I did some 5k work for a bit and now I’m transitioning to some threshold work as I work towards the . I haven’t raced a half since 2019 and my PR was back in 2015, so I’m hoping for a good time!! Im formulating a plan, however I’m still running based on how I feel that day. I think that whether you work with a coach or not truly focusing on what’s right for you that day will only help your performances. (That said we can sometimes get in our own way - so having a coach can help with that!)

Final thought: I’ll leave you with a cute picture of Gus obviously, but also a feeling of that it’s ok to unplug, you can say NO to things that drain you or simply don’t fit in your life, you can take some time to be more flexible, less rigid, and playful with yourself and your training.

I decided to take this 6 week writing course with and they described our lives as having branch-points: moments where something changes for you, could be positive or negative. I’ve just been in one of those branch points and as the leaves fall off, branches break, new roots rise, and leaves begin to grow life changes, im changing, and im ready for new beginnings.

Sending you all hugs 🤗 and high fives!!

Yesterdays Xmas eve track workout

4 x 400 at 5k Pace (89,89,89,88)
- about 1:1 recovery

4 x 200 at faster than 5K Pace (41,40,41,40)
- 200 recovery

4 x 400 at 5k Pace (88,87,86,86)
- about 1:1 recovery

Then finished with a Tempo 800 in 3:05

Nice to feel good not at sea level too!

“If you have built castles in the air, your work need not be lost. That is where they should be. Now put the foundation under them.”
-Henry David Thoreau

Keep dreaming. Keep training.

Tapering isn’t about trying to eke out extra fitness gains. It’s about creating sharpness! A readiness to GOOOO!

Every athlete is different. Some need little rest, and some need all the rest.

General rule: Decrease overall volume and load while keeping intensity race-specific. You can add shorter intervals with faster efforts to add pep to your nervous system.

What makes you feel spicy and race-ready?!

Oof 😅 it’s been a bit of a transition for my body to tap back into speed training, but I'm ready for the challenge! I can’t deny that mentally I haven’t pushed myself at these paces in quite some time, so working through breathing harder takes some mental fortitude!

The goal was 6x800 with progressive pacing. For the last 800, I allowed my fatigue and nerves to get to me, so I broke it up into a 2x400.

I’ve had a history of 9 stress fractures throughout college, so when I up the pacing, my nerves kick in. I’ve been working on taming them and repeating I’m strong and resilient, but sometimes you have an off one, and it’s ok. What you don’t want to do is sit there! Shake it off, appreciate what your body did for you, and next go around, break through any mental barriers!

YOU AND ONLY YOU CONTROL YOUR MIND!!!

What are some of your mental struggles with training/racing?!

Happy Birthday to our very own Coach !! Hilary is a phenomenal coach on our team and I can’t wait to share everyone’s race results that she has worked with this season!!! Hope you had an amazing birthday!! ♥️💪🏼🏃‍♀️

My ladies - who suffers from PMS? I know I’m a frequent sufferer and I have dialed it down to 5-10 days before I get my period my symptoms become worse.

1. Headaches
2. Brain Fog
3. Cold/Flu-like symptoms
4. Emotional disturbances (increased anxiety or agitation)

While none of this is fun, I’ve learned how to deal with and manage it.

Today my plan was 5 X 1000 and honestly, I was tired, cranky, and just meh. I wasn’t sure if I’d finish.

It was one of those mental hurdle workouts - taking each interval at a time, every 200m at a time. No pressure if you finish or not, but how awesome and satisfying it will feel when you do.

There are workouts you cut short, rearrange, or completely stop - and there are the mental hurdle workouts where you’re just feeling blah, so you continue to try and see if you can settle your mental brattiness and try to finish.

Today was just that - Nat the Brat, but I’m so happy that I stayed committed and worked through the noise!

Unbelievably proud of this chick!!

The mental and physical growth you continue to achieve is amazing to watch and be apart of!

Last week Veronica ran 20:00 and last night she annihilated her PR from last season of 19:45 and dropped her time to a 19:20!!

The calm on your face, the fierceness behind your eyes, and the strength in your heart shows!!!

Huge hugs and high fives!!! So blessed to coach you!!

Today was sooo much fun seeing everyone rip up Paul Short!! For those not pictured we better get a photo next time!! 😁😁

So proud of you all!!

.julia .godish

Great start to my last day on the Vineyard!! Hopefully I’ll be back sooner than later!

Had speedy Reann with me today!!

Used the track run feature on the Pace 2 watch, and it’s way more accurate than Garmin for track workouts. It came up a little short on some of them.

Did 5 x 800 Progressive (3:21, 3:13, 3:08, 3:02, 2:57)

Then finished with a Broken 800
- 400 at 1:25
- ~60s break
- 400 at 1:24

Decided to switch gears and start 5k training so let’s see how it goes first race on Halloween and then a good ol’ turkey 🦃 trot!!

Congratulations to these badass athletes!! Each of them has been on a journey to get to what they accomplished this weekend!!

Super happy for all of you!

Shout to Coach and her athletes .orsi and !! Great job to you both for your successes!

Well executed performances today!!
.2

Strength. Patience. Perseverance.

Proud of you all!!