I have a long road ahead of me but I will push through
Going into this training cycle I am making it a priority to focus on running more efficiently. I will focus on strength training, proper recovery and consuming the right foods. My diet will consist of a balance of carbs, proteins, vegetables, and fruits.
My goal for LA Marathon 2018 is to finish in 4:30 ( a one hour PR)
I know that I have to be serious about my training runs to meet this goal, but I am ready for the challenge.
The week started off good. The first few runs of the week were at a comfortable pace. By running at a comfortable pace I allowed my muscles to adapt to running again.
Wednesday’s workout was a speed workout (tempo run). The workout consisted of a warmup, 10 min run at 10k pace and cool down. I felt great until we finished.
Running reminds me that even in your weakest moments, you are strong
Los Angeles County and Ventura County had several wildfires this week so the air quality was poor. My office building smelled of smoke and embers were falling from the sky.
I left work early because I had a hard time breathing and I had to use my inhaler several times.
After I finished the run, I kept coughing and it wouldn’t stop.
My chest felt tight and the dry cough persisted. I ended up going to the emergency room to get a breathing treatment, steroids and medicine.
The doctor ordered that I refrain from outdoor running until the air cleared.
It was tough for me to miss out on one of the first long run of the season but I knew it would be best to focus on recovering.
To keep my muscles warm and my endurance up, I worked out on the indoor bike and stair master. Both the indoor bike and stair master are great options for keeping maintaining cardio goals.
After my minor setback, I felt more appreciative of the run. Even if the run is uncomfortable, there is a freedom that comes from being out there. I hated missing out on the long run with the team (BlacklistLA).
Now that I’ve been a pacer, I’m much more connected to the runners. Being a pacer has made me focus even more on ensuring that I perform well.
There is a lot of support and love for other runners in the community. Marathon training is like working a second job. You meet other amazing people who push themselves to reach their goals.
Becoming a pacer has been an extremely rewarding experience. Not only do I have to hold myself accountable, but I also get to inspire and motivate others to become the best versions of themselves through running.
Running allows me to set my mind free. Nothing seems impossible. Nothing seems unattainable. – Kara Goucher
During this week I made it a point to track my time by practicing during my solo runs. I also monitored my breathing and strides.
Mastering your breathing is a crucial step in improving your runs. As an asthmatic runner, it is imperative that I control my breathing. Regulating my breath helps me to control my heart rate.
I’ve been focusing on mindfulness and yoga during this cycle. Meditation has helped me calm my mind and helped me focus on my goals.
I also began to incorporate strength training during the cycle. https://www.runnersworld.com/training/a20805692/10-essential-strength-exercises-for-runners/
Some of the strength training exercises that I have included in my cycle are TRX (Pictured below), Resistance Band Training, Core Work, Glute Work, Leg Work, and HIIT Bootcamp. TRX should be done with the aid of a professional, usually at a gym or studio. The other exercises can be done at home via apps like Nike Training or Peloton.
90% of long-distance running is mental. Some runs are easier to push through and some runs require more mental effort. Each time I go into another cycle and challenge myself more, I learn the importance of this.
Foods: Wild Caught Salmon, Cod, Ahi Tuna, Albacore Tune, Free Range Eggs, Whole Grains, Vegetarian Meat Substitutes, Leafy Greens, Green Juice, Mixed Greens Salad, Steamed Veggies, Acai, Citrus Fruits & Berries, Turmeric
Running is nothing more than a series of arguments between the part of your brain that wants to stop and the other part that wants to keep going
Thank you for following my marathon journey. For daily updates on my training, you can follow my Instagram stories @Christal_Lauren. #LAM2018