7 Comments

The Runs That Suck and How to Turn it Around.

Speed work was not happening last week. With each training cycle, I experience a crap week. It’s just a waiting game to see when it will happen. This time it was Week Seven… I had not one, but two (all speed training for the week) sessions that just did NOT go my way. Between coming off of the weekend course for USA Weightlifting and hitting Crossfit as hard as ever and lifting on my own, my legs were just beat up.

file_000-464

Her legs must have been tired too…

During marathon training I was able to double up early morning Crossfit days with speed work later in the afternoon. I think it worked for marathoning because the pace is much slower than the half marathon training plan, but right now it’s too much. I’m going to start doing speed on Monday/Wednesday with CF on Tuesday/Thursday and hopefully this will give me one hard thing to focus on daily with more rest and recovery time between workouts.

file_000-461

Friday afternoon I tried my best to get a tempo run in. A tempo I had put off from Thursday after CF with the hopes my legs would be recovered. Spoiler alert, they weren’t. I talk a lot about how smooth training is going and how my mental game is on point–> but that doesn’t mean there aren’t hard days where it’s tested.  There are many moments of self doubt, the urge to quit or having to battle with myself every step of the way, literally and metaphorically.

file_000-463

Friday was one of those mental and physical test days. I had to pull out the big guns and warm up for 2 miles on a treadmill just to have a flat surface to shake out the legs. Once I got outside and started the speed portion, it took everything in me to keep from giving up completely and not walk back to the car. Every step was hard. With each footfall my quads were SCREAMING. Trying to hold a 6:50 mile, my “race pace” did not happen. I was struggling to maintain anything that felt fast-ish…hell, I was just struggling to run, period. Uphill hurt, downhill was worse. I never wanted a run to be over with so badly…

(the mile pacing below is deceptive, i stopped a lot during this run so if you include breaks i was much closer to a consistent 8-8:15/pace, but you can still see how I slowed and was no where near race pace.)

screen-shot-2017-01-29-at-9-11-14-pm

So what do I do during these runs, because they happen and they happen more often than i like sharing on my Instagram feed. I do what I always do. I don’t give up and I turn on the self pep talk as much as I have to.

The hard runs make you stronger on race day. It’s the work you put in when no one’s around that’s important. Practicing how to coach yourself through these painful dark moments will be so clutch if you need to draw from it on race day.

file_000-462

during a much better long run a few weeks back

Here’s the checklist I go through when the going gets tough–the tough get going! Keep that in mind and keep going!

  1. Are you hurt, injured, on the verge or being injured or just sore? Take a moment to actually listen to your body. Friday my quads were super sore from doing 57 back squats in CF the day before. No injuries, just super tight and fatigued. *If you feel like you’re riding the edge of injury STOP, take the day off and evaluate your training plan and take care of your body asap.
  2. Adjust your workout or move the workout to another day and take it easy. My mile repeats and tempo run became more of a fartlek and I went solely on effort! Effort when you’re tired or sore is still effective as long as you’re honest with the effort level for that day. Pace doesn’t always dictate effort!
  3. Be your own coach and talk yourself into a more positive mindset. Tell yourself you’re awesome, say your goals out loud, practice your mantras to see if they pull you out of the slump. I always end up with, “The hard is what makes it great!” “I am the strongest girl I know.” “I am a big brave dog.”
  4. Turn on the music. Play your power songs, your pump up jams, pull from the music you think might give you a little pep.
  5. Bribe yourself. Okay, i’m not proud of this one, but from time to time I pull out the ol’ if you don’t give up today you can get a Starbucks this afternoon trick…
  6. Be grateful for whatever your body gave you during that workout. Don’t beat yourself up, don’t be hard on yourself. No matter how bad or awful you may have felt, be grateful your body gave you something on the given day.

Once the workout is done you will feel better and make gains, even if the gain was mental training prep. <—which is, in my opinion the most important part. If you still feel like you had a terrible run, like I said, don’t let it ruin your day. Just know that a string of bad runs means a good one is around the corner!

Week of 1/23-1/29

Monday: 5m easy 9:30/p

Tuesday: Crossfit

Wednesday: 10m interval (1.5m repeats- sort of became 1000s because I took a break halfway in between each one. oh well)

Thursday: Crossfit

Friday: 8m tempo 8:07/pace (tempo-ing didn’t really happen, so i just tried to maintain a hard effort in the wind and hills and sore legs!), 30 min upper body

Saturday: 11.1m long 9:15/pace

Sunday: 6m easy 9:15/pace, barbell skill work: Power Cleans + volume deadlifts

Total Miles: 40.1

________________________________________________

Last Week 1/15-1/22

Monday: 5m easy 9:06/pace

Tuesday: Crossfit, 10.5m interval ( 6 x 1m @ 6:35/pace)

Wednesday: 5m easy 8:41/pace

Thursday: Crossfit, 9m tempo (6m @ 6:53/pace)

Friday:  15 min row

Saturday: 6m easy 9:10/pace

Sunday: 10m long 8:33/pace

Total Miles: 45.5

How do you get yourself through a bad run?

Favorite running mantra?

 

 


7 Comments

I’m a Crossfitter

You know how you know a person does Crossfit? Don’t worry they’ll tell you. Do you know how you know if someone’s completed a marathon? Don’t worry they’ll tell you. That joke is old and dumb. People who are passionate about their hobbies and sports will of course tell you! I love talking about my ever evolving fitness!

1338923339075_2313776

My love for Crossfit started years ago when I saw the Crossfit Games on tv. It was a strange competition with people working out in the weirdest, hardest ways you could imagine, but i was sucked in. These girls and guys are the epitome of FIT. And not in the strange, posed, spray-tanned, starved for weeks to make the veins pop, body builder way. They are active, healthy and moving fast. Simply put, they are athletes.

I had a small taste of Crossfit when I used the Crossfit Endurance training plan to work toward a fast 5k. I noticed the strength portion of the book was simple, effective yet tough. It reminded me of how I train clients: varied functional movements at high intensity levels. Crossfit also introduced the rower to me, which was especially important because of a calf strain that had me away from running a couple years ago.

This past spring I finished the Spartan Beast Obstacle Course Race. It was incredible and showed me what the Reebok Crossfit community is about: having a body that can DO things and helping those around you ACCOMPLISH hard things. I finished that race feeling like I could do anything. It proved I wasn’t just a runner and my body was so much stronger than I gave it credit for.

572ee4c62612e55a2909ccce-o

I’ve had great experiences leading up to actually joining a box (what they call their gyms). It just took a while for me to join because i’m a trainer at Gold’s Gym–it felt a little dirty, like i was cheating on my home gym. But I craved my own, separate place to workout. A gym that no one stops me mid-workout to ask for advice or chat about fitness. In the same way i’ve had a running coach in the past, i needed someone else to program strength workouts. I wanted to take the stress off myself and enjoy being a place where i can concentrate on working out and where I’m treated as an athlete, not a personal trainer.

file_000-340

Crossfit Silver Spring

file_000-345

They had me at Beer Mile PR’s

I couldn’t officially start coming to the box for a WOD (workout of the day) until I completed a mandatory Crossfit Elements course (8 classes) at the CF Silver Spring box. Elements teaches the fundamentals and movement patterns of the sport and puts a daily WOD to the test at the end of each hour lesson. I was more than impressed with the level of professionalism and safety in this box.

elements-kb-dls

cfsilverspring.com

So far, I’m in love it. I’m obsessed with it and I can see why people tend to think it’s cult-like. It’s electric and motivating and FUN. As a trainer, i’m learning a lot. As an athlete I’m gaining a lot.

screen-shot-2016-08-31-at-2-58-40-pm

cfsilverspring.com

The biggest misconception i hear about Crossfit is that it’s dangerous. Well let’s put it this way, any sport or intense training program has risks for injury. You need good coaches or trainers (like me!) and you need to use common sense. Also let’s talk about how often I’ve been injured running vs. strength training at intense levels.

Running: shin splints, runner’s knee, piriformis and hip flexor issues, IT band syndrome, bone bruises, calf strain…and these are just the ones I’ve had.

Strength/Crossfit: skinned knee, couple of bruises, maybe i’ll pinch my finger with a weight once in a blue moon. Now you tell me what is more dangerous. I’d put my money on running any day of the week as being more dangerous.

file_000-341

My coaches Marcos & Katie!

The biggest changes I’ve noticed over the last two months are increased shoulder mobility + strength, glute activation and lat activation. The coaches take a lot of time each class to lead warm ups and mobilize our bodies using foam rollers, massage tools and various dynamic exercises to prep the body for the hard work ahead.

I went into Crossfit nervous because I’ve had issues with my right shoulder since I was 13. (My chiro even told me to stop doing overhead pressing exercises.) Six weeks later I have ZERO shoulder pain and i’m lifting weight over my head. My glutes have been sore and worked every class and i’ve PR’d my deadlift by 30lbs easily. Remember runners – strong booty means a strong runner, especially on the hills. And a strong body equals a powerful runner.

screen-shot-2016-10-10-at-7-58-20-am

I was worried I wouldn’t be able to train for a marathon comfortably with these tough workouts, but hey, it’s not interfering, it’s helping make me a well-rounded athlete. I haven’t had any issues juggling the running and Crossfit schedule. If anything i’ve felt stronger with each run because my strength training is on point.

What it comes down to, is I found a place and people I can put real effort and energy into to see results. When I’m working out I have people supporting me, shouting, “Go CORI!” I have coaches fixing my form and giving me expert tips to make me a better athlete. It feels fantastic being surrounded by people who want you to succeed, to be stronger, faster and better than ever. I hope everyone out there has a place like this, a gym or a trainer or coaches that can help push you safely to the next level to reach your goals or get you out of your comfort zone.

Last Saturday was the first time I felt the complete and utter exhaustion that comes from giving your all in a workout. The workout that makes you lay down on the floor afterward and create a sweat angel. The elusive Crossfit sweat angel. I achieved it and I want it again and again and again. Even if it means running 10 miles before class…

file_000-344

If you have any questions about Crossfit please – ask away. I’m by no means an expert, but i’m all about new experiences to make you a better runner, weightlifter or get-in-shaper. This has quickly become my home away from home, my home away from the marathon course and the home that supports and motivates me all week long.

file_000-342

Last Week

Monday: 6m easy 8:20/pace

Tuesday: 10.5m intervals (4 x 1.5m @ 7:03/pace)

Wednesday: 6m easy 8:29/pace, 20min shoulders/lats

Thursday: Crossfit

Friday: 12m MGP tempo (9 @ 7:50/pace)

Saturday: 10m easy 8:50/pace, Crossfit

Sunday: 9.9m easy 9:17/pace

Total Miles: 54.4

What’s your favorite type of workout besides running?

Have you ever had a coach or personal trainer?