Runf.i.t

The post run snugfest is real….real good!

It’s been awhile since I’ve posted and tbh im still not feeling like engaging much these days.

Social media can be a big drain at times to stay current, keep people informed, and stay positive. I’ve been going through some personal stuff since October and I decided it was best to unplug to heal.

My training also took a back seat for a bit. I decided to not follow a plan and loosely run based on how I felt emotionally and physically. I have to say it was truly helpful.

Since I’ve been a bit loosey goosey with training, I’ve been playing around more with it now that I’m self coaching. I did some 5k work for a bit and now I’m transitioning to some threshold work as I work towards the . I haven’t raced a half since 2019 and my PR was back in 2015, so I’m hoping for a good time!! Im formulating a plan, however I’m still running based on how I feel that day. I think that whether you work with a coach or not truly focusing on what’s right for you that day will only help your performances. (That said we can sometimes get in our own way - so having a coach can help with that!)

Final thought: I’ll leave you with a cute picture of Gus obviously, but also a feeling of that it’s ok to unplug, you can say NO to things that drain you or simply don’t fit in your life, you can take some time to be more flexible, less rigid, and playful with yourself and your training.

I decided to take this 6 week writing course with and they described our lives as having branch-points: moments where something changes for you, could be positive or negative. I’ve just been in one of those branch points and as the leaves fall off, branches break, new roots rise, and leaves begin to grow life changes, im changing, and im ready for new beginnings.

Sending you all hugs 🤗 and high fives!!

Yesterdays Xmas eve track workout

4 x 400 at 5k Pace (89,89,89,88)
- about 1:1 recovery

4 x 200 at faster than 5K Pace (41,40,41,40)
- 200 recovery

4 x 400 at 5k Pace (88,87,86,86)
- about 1:1 recovery

Then finished with a Tempo 800 in 3:05

Nice to feel good not at sea level too!

“If you have built castles in the air, your work need not be lost. That is where they should be. Now put the foundation under them.”
-Henry David Thoreau

Keep dreaming. Keep training.

Tapering isn’t about trying to eke out extra fitness gains. It’s about creating sharpness! A readiness to GOOOO!

Every athlete is different. Some need little rest, and some need all the rest.

General rule: Decrease overall volume and load while keeping intensity race-specific. You can add shorter intervals with faster efforts to add pep to your nervous system.

What makes you feel spicy and race-ready?!

Oof 😅 it’s been a bit of a transition for my body to tap back into sp*ed training, but I'm ready for the challenge! I can’t deny that mentally I haven’t pushed myself at these paces in quite some time, so working through breathing harder takes some mental fortitude!

The goal was 6x800 with progressive pacing. For the last 800, I allowed my fatigue and nerves to get to me, so I broke it up into a 2x400.

I’ve had a history of 9 stress fractures throughout college, so when I up the pacing, my nerves kick in. I’ve been working on taming them and repeating I’m strong and resilient, but sometimes you have an off one, and it’s ok. What you don’t want to do is sit there! Shake it off, appreciate what your body did for you, and next go around, break through any mental barriers!

YOU AND ONLY YOU CONTROL YOUR MIND!!!

What are some of your mental struggles with training/racing?!

Happy Birthday to our very own Coach !! Hilary is a phenomenal coach on our team and I can’t wait to share everyone’s race results that she has worked with this season!!! Hope you had an amazing birthday!! ♥️💪🏼🏃‍♀️

My ladies - who suffers from PMS? I know I’m a frequent sufferer and I have dialed it down to 5-10 days before I get my period my symptoms become worse.

1. Headaches
2. Brain Fog
3. Cold/Flu-like symptoms
4. Emotional disturbances (increased anxiety or agitation)

While none of this is fun, I’ve learned how to deal with and manage it.

Today my plan was 5 X 1000 and honestly, I was tired, cranky, and just meh. I wasn’t sure if I’d finish.

It was one of those mental hurdle workouts - taking each interval at a time, every 200m at a time. No pressure if you finish or not, but how awesome and satisfying it will feel when you do.

There are workouts you cut short, rearrange, or completely stop - and there are the mental hurdle workouts where you’re just feeling blah, so you continue to try and see if you can settle your mental brattiness and try to finish.

Today was just that - Nat the Brat, but I’m so happy that I stayed committed and worked through the noise!

Unbelievably proud of this chick!!

The mental and physical growth you continue to achieve is amazing to watch and be apart of!

Last week Veronica ran 20:00 and last night she annihilated her PR from last season of 19:45 and dropped her time to a 19:20!!

The calm on your face, the fierceness behind your eyes, and the strength in your heart shows!!!

Huge hugs and high fives!!! So blessed to coach you!!

Today was sooo much fun seeing everyone rip up Paul Short!! For those not pictured we better get a photo next time!! 😁😁

So proud of you all!!

.julia .godish

Great start to my last day on the Vineyard!! Hopefully I’ll be back sooner than later!

Had sp*edy Reann with me today!!

Used the track run feature on the Pace 2 watch, and it’s way more accurate than Garmin for track workouts. It came up a little short on some of them.

Did 5 x 800 Progressive (3:21, 3:13, 3:08, 3:02, 2:57)

Then finished with a Broken 800
- 400 at 1:25
- ~60s break
- 400 at 1:24

Decided to switch gears and start 5k training so let’s see how it goes first race on Halloween and then a good ol’ turkey 🦃 trot!!

Congratulations to these badass athletes!! Each of them has been on a journey to get to what they accomplished this weekend!!

Super happy for all of you!

Shout to Coach and her athletes .orsi and !! Great job to you both for your successes!

Well executed performances today!!
.2

Strength. Patience. Perseverance.

Proud of you all!!

Nice to be back doing sp*edier sessions.

Did 4 x 800 at RPE 6/7 (Hard to find my groove again on the track) then 1 x 800 Broken: 600 at RPE 5/6, then 200 at RPE 8/9, then 1 x200 at 8/9.

Felt controlled and strong!

What’s your favorite track workout?

Really solid effort out there today!

All about getting out the kinks before race day !!!

YOU ARE READY!!!!

I sure hope they had donuts today .2 !!!

I am so inspired by your drive, will, and sheer determination. You are part superhuman for sure!!!

Congrats on your 1400 days for this badass babe too!!

So much love Jin!!!

Look at this rockstar !!!

So proud of you! We’ve been focusing primarily on getting chronic niggles squared away and healthy running with the help of !!

Consistency + Patience = 💣 Ass results!!

Let’s go !!!

Super proud of this chick!! didn’t like the walk breaks initially I gave her to load her back after some calf troubles, however she steadied the course and was able to run half marathon healthily and gain herself a new PR!!!

here you come!!!

💥💥💥

Super excited and proud of this amazing chick!!

I am so proud of how calm and controlled you stayed in this first race back from multiple set backs this year. Summer training was about getting healthy and this race was a great start back!

9th place overall to be exact! 😁😁😁

I can’t wait to see you continually improve this season and beyond!!! Congrats again on kicking butt!!

💪🏼💪🏼😘😘

So unbelievably proud of this girl!! Yes you achieved a ridiculously great PR today (20:30 to 19:21!!! INSANE!!) but more importantly I saw how much you LOVED being out there!! The will to achieve great things is inside of you and I can’t wait to watch you grow this season!!!

I’ve been blessed to be able to guide you and coach you, so thank you for that!!

Congratulations on an amazing first race!!! ♥️♥️💪🏼💪🏼

https://www.instagram.com/p/CTPurMnLabc/?utm_medium=share_sheet

RUNNING HERE WAS EPIC WITH THE HILLS!!!

And now a series of photo dumps 😁

Photo dump take 2

Vacation got in the way of me finishing my overtraining post! Needed this vacation too since I was in a brief state of overtraining this summer, so took the time to explore, get away from technology, and just be!!

Here are some ways to help you stay healthy and avoid overtraining.

Key component: Stay present and find ways to handle overall stress better ♥️♥️

Happy Training!

Two mile time trial today to shake off the rust before pre season starts!

Goals:
- Have fun!
- Run at a harder effort

Time trials are good to see where you are currently at with your fitness, but they also can shed light on where you’re at mentally.

After the session we discussed those mental limitations and how to push through.

Couple things we discussed:
- Rewiring past thoughts or events that have created traumas in our brain. Ex. Bad races, workouts, and then reliving them and thinking you’re less than or you’re not good enough because of that one isolated event. PR’s are not set at every race!! Remember that!

- Mantras to get you going or keep you calm when the pressure is on.
- Stay steady, Stay Strong
- Run Relaxed, Stay Relaxed, Run Strong
- Go through a body scan, keep face relaxed, shoulders and even legs. Find your rhythm and think SMOOTHNESS THROUGH TIREDNESS! and stay there!

- Feeling confident and cocky and boosting your own ego! It’s ok to think you’re the s**t as you’re racing! Just keep it humble when you’re done!! Tell yourself that YOU OWN THIS and YOURE GOING TO CRUSH THIS FIELD!!! NO ONE IS STOPPING YOU, NOT EVEN YOU!!

- When you’re getting down on yourself, tell yourself to “stop the s**t” because YOU DESERVE MORE THAN THAT. You don’t have space in your brain to beat yourself up!

We all get into mental pitfalls, it’s about training our brain to get out of them and stop repeating the same process in our brains. YOU DESERVE TO LET YOUR GREATNESS OUT!!

What holds you back mentally? What do you do to turn off that switch in your brain that tries to limit you? I would love to hear from you!!

Ok so we went through the symptoms and now I want to discuss ways to heal.

It’s basically slowing your 🍑 down and assessing every aspect of your life that may be contributing to your potential overload.

Take inventory, get support, and work on healing your mind and body!

Next I’ll discuss prevention ♥️💪🏼

Signs/Symptoms of Potential Overtraining

Stress is actually NOT a bad thing for you, it helps you grow and become more resilient.

Stress becomes a problem when we are overloaded with it without adequate rest and recovery.

Think Stress + Rest = Growth

It’s good to check in daily with your physical, emotional, and physiological health to ensure your body is recovering appropriately and adapting! Im currently using and it is helping me stay focused on all of this. Stay tuned for a review on it!

I asked a few questions in my story yesterday about stress and training. One question was if you guys were rigid with your training, it’s nice to see a bunch of you are flexible with changing things if your body/mind don’t feel right; however a lot responded that they are stressed emotionally when they have to do so.

This added emotional stress isn’t helping the process of you recovering. Working on accepting and letting go of what you were supposed to do will aid in healing.

Example: You had a 3 mile tempo at ‘x’ pace but your body was tuckering out at 2 miles and you could no longer sustain, so you beat yourself up for not hanging on. That worry and self defeatist attitude won’t help you. Be athletically mature and be ok with your decision to call it quits. As it will help your body be better prepared for the next workout.

Stay tuned for ways to heal and ways to prevent overtraining!

Last day for Swag!!! If you’re interested in buying you can find the link in my bio 😁😁😁

Great weekend running with some awesome ladies!!

Fun adventure running with my badass high school student we focused on true conversational running today 🤩😁💪🏼

And Saturdays long was with the awesome !! I have the gift of gab and random p*e breaks 🤣😂 Best of luck to you on your new adventure of Med school and moving back out west!! 🩺

Hope everyone else is having a great Sunday!!

Happy 4th of July everyone! Just wanted to wish everyone a happy holiday weekend and give a shout out to these basases!

Congrats to who toughed it out at the 50k yesterday!! Couple of face plants didn’t stop him nor did the 45k of mud trails!

Congrats to for killing it today and getting herself a 2nd 🥈 place AG!! And the time to boot!!! Have to double check those PR’s!!!

Super happy and proud of you both!!! So nice for freedom with racing again!!!!!!! 🎆🥳