Training For A Run

Happy 2019!

The Gate River Run is on March 9, 2019. We have EIGHT weeks to train and I'm stoked!

If you're curious about a training program, the proper way to fuel up, or about the race in general, then this is your go-to post. In an attempt to make all the training more adventurous, I made this 8 week training schedule themed! The sorority girl in me just couldn't help herself.

The backstory: I LOVE this race. Live bands every few miles, a beautiful view of the city and St. Johns River, hundreds of people cheering you on and holding signs, some people offer water, and some people offer champagne. You'll never drive over the Hart Bridge and look at it the same ever again. They call it the green monster for a reason. As a participant or spectator, this event is by far my favorite thing that Jacksonville has to offer. Plus, it's the largest 15k in the entire country.

I have been participating in the Gate River Run in Jax for the past few years. I did take off a couple of years because of the two times I was very post-baby (Jan '18 and March '15). However, I've gotta let y'all know that I am competitive, but realistic. If you've ever worked out with me before, you know I definitely have a competitive streak in me, but I'm also very realistic on when to scale back, when to rest, but also when to go balls to the wall.

Training for a running race takes some practice, encouragement, and most of all-A PLAN. This plan is based on my past race experiences and my own fitness education from the past few years.

Supplies I use:
Beats by Dre-Powerbeats Wireless. As much as I love group fitness, when it comes to running, I prefer to do so quietly. I'm that jerk. I love running with others, but I need to be in my own headspace listening to some gangster rap. Yep. You read that right. The more gangster the better.

Nike Air Zoom Pegasus. I'm a Nike gal. I know some people who swear by Brooks, Asics, etc. Everybody's feet and preferences are different. Getting fitted for a proper running shoe is step one to beginning a running plan. A running shoe is a game-changer for your feet. I also like to get a new pair every 400-450 miles. Like tires on your car, your shoes will wear down. And, who doesn't like a pair of brand spanking new kicks? You can also donate your used shoes! I've used Soles4Souls-a non-profit that provides shoes to those in need around the entire world!

Under Armour Sports Bra. Listen, I've had and breastfed two children. The last thing I need to worry about while running is taming the sisters. I like this one for a no-bounce run and it wicks away sweat.

Her Body Glide. Especially when I am running in shorts, this is a must for my inner thighs because even if I lived off of carrots for a year, I will never have a thigh gap. And because of this brilliant stick, I will never have chaffing. I also like to glide some where my arms rub against the side of my body. I know some people who put some between their toes. Anywhere you might have chaffing, this will be a godsend.

My Apple watch/Nike Run Club app
I track my activity on both of these. A quick glance at my watch to look at my heart rate, distance, time, speed, etc. And the Nike Run Club app is my go-to because you can track your progress, mileage on your shoes, track a friend's progress, help you reach a goal, and get coached through a run, etc.

Places I'll go:
Live Free Health And Fitness: on strength days and some active recovery days. These workouts are about 50-60 minutes with a variety of workouts-kickboxing, strength training, PiYo, (Pilates/Yoga combo) and Insanity (full body cardio).

Fit Body Bootcamp: on days when I need a quick 30 minute HIIT workout, this is my jam. In and out, and you still get in your exercise.

Believe it or not, you NEED these days. Want to get faster? Get in a HIIT workout. Want to run longer distance? Do a strength training workout. Want to get more endurance? Go to a HIIT workout. Want to improve your strides? Take a yoga or Pilates class. These days at the gym are imperative when training for a run.

You'll notice that every week, I ask that you complete an active recovery and/or stretching exercise. This simply means move your body. For me that will include a PiYo class (I teach at Live Free on Wednesdays at 4:30! You can join me!). You can also go for an easy bike ride, a walk, or simply stretch for about 30 minutes. We don't rest. We recover!

Week 1: Let's Get Started
This first week is all about learning how to run. What worked for you and what didn't? Especially if you're new to running, take notes about your runs. For real! Write it down or type notes into your running app. Do your feet hurt? Do you need to adjust your pace? Did you get enough food before your run? Adjust as necessary.

Activity: Run 3x this week at 2, 3, 3 mile intervals. If you have to walk, then walk. Just get in your miles. Strength train 1-2 days this week, plus one day of stretching and/or active recovery.


Week 2: Run With Friends
At least one run this week, grab a buddy. You'll hold each other accountable. You'll encourage each other. Then, go grab a taco afterwards. Ok, the last part is optional, but if you've never run with others, you'll need this come race day when you're running with approximately 16,000 people! I plan on running with my dad. We always run the Gate together! I plan on running with my gym gals. I plan on running with my bestie (something we haven't done since we were in high school!).

Activity: Run 4x this week at 2, 3, 3, 4 mile intervals. Put some mileage on those kicks! Fit it in. Strength train 1 day this week, plus one day of stretching and/or active recovery.

Week 3: Run In A New Place
This is the week where people can get stagnant in their training. Not you! This week, find a new spot to run. It'll motivate you to want to keep going! I'm thinking the beach might be my new place!

Activity: Run 3x this week at 3, 3, 4 mile intervals. Strength train 1 day this week, 1 day of another kind of cardio (I'll be doing Monday kickboxing at Live Free) and one day of stretching and/or active recovery.

Week 4: Fastest Mile
You've got some mileage under your belt. Now's the time to see how much you can push it. This week, try to run your fastest mile during each run. Get in about a half a mile so your muscles are completely warm, then go for it.

Activity: Run 3x this week at 3, 3, 5 mile intervals. Strength train 1 day this week, plus 1 day of another type of cardio (I will be doing Friday Insanity at Live Free) and 1 day of stretching and/or active recovery.

Week 5: Dog Run
An exercised dog is a happy dog. Grab your pooch (if you don't have one, please borrow mine! He needs SO MUCH  exercise) and hit the pavement. If your pooch isn't used to running, then take him/her for a mile or so to start off. I run Finn for no more than 4 miles. If I plan on going for a longer run, I use an easy jog as a warm-up with Finn. He gets some exercise and I get a warm up.

Activity: Run 3x this week at 4, 4, 6 mile intervals. Add in 1-2 strength days; plus, 1 day of active recovery and/or exercise.

Week 6: Run With Purpose
This may be a challenge, but I really encourage you to run to a destination! Where are you going on a running day? For me, I will be dropping my kids off at daycare and then running home! I looked up the mileage from the daycare to find that it's a perfect 5 mile distance. Go meet a friend for coffee-run there and have your friend drive you back...I mean, he/she is your friend, right? One day this week, run with a purpose.

Activity: Run 3x this week at 4, 5, 7 mile intervals. Add in 2 strength days plus 1 day of active recovery and/or exercise.

Week 7: Self-Improvement Runs
Now that you're putting in some more serious mileage and will be on longer runs, I think it's the perfect opportunity to self-improve with podcasts to pass the time.These are some of my favorites: RISE by Rachel Hollis (you can learn more about the badassery of Rachel Hollis here. And Behind The Brilliance by Lisa Nicole Bell. I appreciate a boss babe who does all the things-including the mistakes she's made. She's really inspiring. Find her awesomeness here. Tell me in the comments some of your favorites!

Activity: Run 3x this week at 5, 6, 7 mile intervals, 1 day of strength training, and 1 day of active recovery and/or stretching.

Week 8: Focus-Race Day Practice
This is race day week! This is the week to take it easy on your running and really focus on race day. Eat a meal exactly the way you will eat before race day. Know your meal/fuel plan, your attire, prepare for the weather, and reassure yourself that you're going to pass that finish line.

Activity: Run 3x this week at 2 and 4 mile intervals plus your 15k for race day! Shoot for 1 day of strength training. Your last run should be 2 days before race day.

Some other tips:
Drink plenty of water the day before, during and after your race. Eat some healthy complex carbohydrates the evening before your race. Think brown rice, quinoa, oatmeal, etc.

On race day, eat 2-3 hours prior to your run. I always eat 3 eggs, toast with butter, and a banana. Easy on the fruit there, tooty pants. I wouldn't go crazier than a banana or an apple. A slow GI release is what you're after so that you have plenty of fuel (aka food) to run on. And don't forget to drink plenty of water.

Plan for a bowel movement prior to running. #prayforpoop

Be aware of your surroundings. There are lots of people here. Lots of people will go from running to walking in split second. I can't count how many times I've seen others trip or run into people. But also, Jacksonville is beautiful. Look around you! Take in the moment!

Try to fit in a 5k race during your training. Especially if you've never run in a race before, a 5k is a perfect preparation for your big day. You'll get the flow of people, traffic, parking, meals, and the overall feeling of competing in a race.

If you're in the Jax area, these are great options:
January 26th in St. Augustine, FL Matanzas 5000 
February 2nd in Jax Beach, FL Chariots of Fur 5k (Finn and I ran this in 2016!)
March 2nd in Downtown-Jacksonville, FL Donna 5k

As the new year is just beginning, and you've set up new fitness goals, or any goal for that matter, to make it work or to make it a reality, then you have to work for it.

PLAN.

COMMIT.

DO IT!

As always, any situation can be related to an episode of Friends. 🤣

But in all seriousness, I hear Rachel Hollis say this all of the time. "Hope is not a strategy." And she's right.

So, whether your goal or resolution was to be able to run one mile, read 10 books, lose weight, be more present, then you've gotta have a plan. This one is mine. I hope you join me or watch my plan come to life. I'm coming for you green monster!

Outfit details: top: Fabletics leggings: Lululemon Align Crop