How To Have a killer workout that actually reaps adaptation specific to your big goals

How To Have a killer workout that actually reaps adaptation specific to your big goals

Get a coach and follow the plan, give feedback, work together.

Schedule your KEY- important (most stressful) runs and show up. Schedule them at a time you know nothing will get in your way. Mine are Tuesday morning and Friday mornings.

Show up as rested and recovered as possible: sleep, nutrition, mentally and emotionally stable.

Hug your mom, best friend, or text your sissy some kissy face emojis. You are loved no matter what performance you express.

Take a deep breath and get excited you are about to venture into the unknown! How exciting!

You're going on the hero's journey in your own little world!

Chunk it up: Warm up, then next piece, then next piece, then cool down - done! Stick to your plan unless injured. Don’t do less, don’t do more. If you feel its too easy, then check back in three weeks- are you still strong - then you can add. Communicate this with your coach.

When it get f’in hard - check in on your form, breath into your diaphragm, get long and tall and run from your bootah!

Laugh at it when it gets hard - don't fear it - love it - embrace it. Think about your reward - crossing that finish line with a big big smile!

Know that you were already ENOUGH before this effort. You are doing this for YOU- not to impress your friend or family, or ha your followers - that motivation is flimsy and external - you gotta be in it for YOU!

Was that too simple? Try it. lol than let me know!

Xoxo coachjaxtherunner!

Tuesday- Workout today!!!! Since August, After slowly building my base, getting strong in the trunk and postural muscles, and once a week Lactate workouts- finally switching to some mechanical- quick stuff while continuing that LT stuff that my body responds well to.

4 mile warm up with last 1.5 miles at goal half marathon pace- 5:40, 3 minutes easy then the workout begins: 10x200 m at 5:20/100 recovery at 7:15 with the last rep put to 300. Post miles for prescribed mileage for the day. 14 total.

After, 20 minutes Strength work

Post run nutrition!

I also worked on taking in fluids and calories while running- all went well!