FFTT Week 5

I hope you are having a great day!  This week has been hectic and I haven’t been able to get my runs in like I normally do.  When my schedule gets out of whack, I get feel out of whack, too.

Once I leave the office tonight, I’ll focus on getting a little bit of normalcy for myself and make sure I get my run in tonight. I know once I lace up my running shoes and head out for a run, I know I’ll feel better.  It’s the “getting out the door” part that is often the challenge.  If I make sure to schedule time for myself, I know I’ll feel better and more “aligned” than out of whack.

This week, we’re with everyone’s favorite park.  You’ve done the route before so you have an idea of what to expect.  You should know by now, I have my own way of coaching my team, so if you had a challenging run the last time, put that out of your mind.  Every day and run is a new run with different challenges and variables.  We will focus on a steady, controlled pace throughout the run and getting over the hills.  If you choose to run any half marathon in St. Louis, you need this week’s run.  This run will make you stronger and more ready to tackle race day.
The basics for this week:

  • Bring water, frozen bottle, and nutrition.  No fluids = no run.
  • Moisture wicking hat or visor.
  • Bring a positive attitude.
  • This is our final week at a 2:30/1 interval.

Now, I have had some ask what our run pace is supposed to be.  I typically do not share that information.  The goal of our Saturday long runs are to focus on getting through the run at a conversational pace.  You should be able to speak in a complete phrases/sentences without huffing and puffing in the process.

One of the reasons I bring this up now is because our pace is going to be a little different as we conquer our favorite park.  As we head up each hill, the focus will be on keeping effort, not pace, the same.  

The other reason I bring this up is that I want you all to enjoy our runs together.  What we do is a lifestyle choice.  We don’t have to get up before the crack of dawn to head out for miles of sweat and feeling uncomfortable.  We choose to do this for our own reasons.  I don’t want you to feel like it’s a chore.

One of my favorite running bloggers, Danielle aka T-Rex Runner, has a great blog this week in Women’s Running.  Danielle is a Marathon Maniac I’ve had the pleasure to meet at a few races.  She is returning from a substantial medical procedure that has caused her reevaluate her definition of a good run or a bad run.

While nearly all of you are first timers, it applies to you as well.  One of my goals is for you to define your runs by how you feel during and after the run.  Not by the numbers on your Garmin, Map My Run app, or any other gadget.  You are so much more than the numbers you put on your feet.  It is just a component of who you are as a runner and what you can be.

T-Rex Runner: Gaining Perspective

I hope I’ve covered everything for you this week and have your feeling confident and prepared for our run together.  Please let me know if you have any other questions or concerns.

I look forward to seeing you Saturday morning!

Happy running!


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