4 happy miles on the ‘mill this morning. I am starting to really enjoy my Tuesday treadmill jaunts. Running and getting my lift on all in one session. It’s multitasking at its finest.
Definitely faster than last week’s 4 miler. It was kind of a progression run and I sped up and finished faster towards the end.
After the run I played around with these medicine balls. Did some squats and threw some heavy things around.
Workout move of the day for your core…Russian twists. The medicine ball is perfect for this move.
It felt so good to pick up the pace today and the legs felt good since my Saturday run was nice and slow. Nothing wrong with slowing it down sometimes…especially for your long runs if you are in marathon/26.2 training mode.
Run Slow: I know this is tough for you. You want to go out on those long runs and BLAST! Don’t! Normally I recommend that runners do their long runs anywhere from 30 to 90 or more seconds per mile slower than their marathon pace. This is very important, particularly for advanced runners who do speedwork during the week. The physiological benefits kick in around 90-120 minutes, no matter how fast you run. You’ll burn a few calories and trigger glycogen regenesis, teaching your muscles to conserve fuel. Running too fast defeats this purpose and may unnecessarily tear down your muscles, compromising not only your midweek workouts, but the following week’s long run. Save your fast running for the marathon itself. There are plenty of days during the rest of the week, when you can run fast. So simply do your long runs at a comfortable pace, one that allows you to converse with your training partners, at least during the beginning of the run. (Source)
Hal Higdon is the man.
Save those quick feet for that speed work and tempo style running during the week. Your body will definitely thank you.
Do you have a go to move for your core?
Usually it’s planks/side planks but since I’m a.d.d. I like to mix it up.
Are you a multitasker?