Nomadica International

With awkward clumsy water set up on the road side but it got done. Didnt have to stop but may have had to slow down too much.

Windy and warm.
2x20 minutes. Followed by 4x200 sprints.

First run past 2 hours. Only one interruption from a trash truck. Next week full fluid practice begins.

35 minutes followed by 4x200msprints and a 4 mile very slow double. Nothing to prove by doubling fast.

Last 2 hours run now that marathon training is incoming. Finishing faster with more confidence and zero stopping (must grab fluids or s**t out of luck). 18.36 miles.

The middle speedwork and core/pelvic work is translating. The diet is far far better (quality). No chips, ice cream, Clif bars. IT HAS TO BE REAL FOOD. (Salted nuts, fruit and yogurt, oatmeal bars made at home).

I should have been doing this a long time ago.

30 min tempo in absolutely perfect weather of 48 clear day degrees, no wind, no traffic. Lucky! The race and track intro to middle distance boosted my speed and turnover, and my confidence.

A 3400m (random ass distance) race on some elevation changes on Monday cemented my place in Montenegro. Im so freaking happy. Beat the best girl In Montenegro Sladana Pejovic.

Last short 1000-300x2 workout before Monday’s race. If every goes well, the future is bright.

Im absolutely not in my best form but im on the way. I need a lot of middle speedwork to add to my aerobic base, drills, and upper back lifting to improve my arm swing and form. Ive adjusted my carbohydrate quality and numeric intake (turns out - quality low glycemic carbs also help iron absorption by reducing the muscle stress hormone “hepcidin” which inhibits absorption).

All of it takes time. The focus is a fall marathon debut, but a fast one. Given the shoes are unavoidable... sigh... stupid shoes. I train mostly without and throw them on at the last second. Like the old timers say “you still have to put in the training”

Weather definitely helps. 90 min long run with a very unexpected fast finish.

Hoping some park reps translates to better track speed tomorrow. Should know soon if ill be participating in Euopean XC champs in March...

1000-300 meters followed by
5x200 meters

So freakin’ understatement windy but the effort was in! All at the park - I wouldve been blown off course at the more exposed track. Have to run my heart out no matter where

3:03-54 seconds
3:02-54 seconds
3:00-53 seconds
2:58-53 seconds (lucked out on a pause in the breeze)
200s all in 32-34 seconds

Representing Montenegro in the marathon at the 2024 Olympics. Such an honor - just blown away.

I aint dead just yet. Local 10k ended up being a solo run - not even a lead bike or car.

Now- my short sprints/reps are great, as is my long run. My middle distance is what badly needs improvement as well as continued pelvic floor in the gym and drills on an easy day. 800m-2k workouts have GOT to improve - and there will be more of them.

Almost run over by some stupid glaring % #*% #%^. Wanted 3k but this will do for a time trial.

Faster, fewer, shorter

90 min podt flu long run. Great weather. A little mud, but doable.

Post flu workout suprised me.
Weather was 53 degrees, but still a little muddy in the middle of each mile.
Fortunately no upper respiratory infection so I can breathe!

Spooked by a steer in mile two and one two repeat mud spots to watch for. That being said this is the easiest this has felt.

16x45 seconds. Weeks of pelvic floor strengthening culminated in one last rep - practicing tucking in my pelvis paid off

Much better weather this morning. 66 instead of 76. An hour earlier made for no disruptions.

Tempo route washed out so used plan B. In the tall unmowed park grass.

Muddy hills - not terrible. 76 degree morning.

Muddy muddy muddy footing

2x20 min in clunky awful adidas duramo shoes

One extra by accident at the park

Its hot again and got out later than unusual. Just glad I got it in. Lifting/core/pelvic stability and post stretching for an hour later.

Shared the field with High schools getting ready for their district meets so I had to adapt to a tight part of the typical
Course. Warmer again at 76!

55 degrees..... i froze to death

Lifting 45-60 min 2x a week. Plyometrics, drills, core and glute strength 5 days a week independent of weights. I have the strongest core in 10 years.

Some vehicle interruption but overall happy to be improving - and happier to feel i can run an hour at this pace!

“In the books”