Mommy Marathon Week 16
WHY DOES THE MOMMY MARATHON PROGRAM INCLUDE A DANCE PARTY?
Dancing around with kids is FUN! But the mommy marathon dance party has a bigger reason than creating a fun memory with the kids. It’s to help you visualize yourself running the marathon by dedicating a few songs that represent the different stages of the marathon.
Visualization is very powerful. Elite athletes use this tool to achieve their goals and dreams. You can read about the how Olympians this year’s winter Olympics in this article written by the NY Times: http://www.nytimes.com/2014/02/23/sports/olympics/olympians-use-imagery-as-mental-training.html?_r=0 You too can use this tool to achieve your personal goals!
I recommend choosing a theme song for each of the different stage of the marathon. For example, here is my plan:
- Mile 1-5: Calming songs. At the first of a marathon, I am so excited and nervous that I need songs that help me to calm down. At this portion of the marathon I visualize myself feeling calm and in control. I am relaxed. My stride is smooth. I am in tone with my body and running by effort. If my mile splits are a little faster than I expect- I don’t freak out and enjoy the “change in my pocket” for later on. If my mile splits are a little slower than I expect- I don’t freak out and take 3 quick steps to get my pace back on track.
- Mile 6-10: Fun songs. At this portion of the marathon, I soak in the fun of the event! I take in the energy of running with thousands of other runners. I chat and laugh with my running buddies or meet new friends. I run with a smile on my face. My stride is strong and smooth. My body feels good and I am shocked at how fast these miles fly by.
- Mile 11-15: Inspiring songs. In this portion of the marathon, I am feeling so grateful. I am grateful for a body that can run. I’m grateful for the runners beside me. I’m grateful for the beautiful scenery. I’m so grateful when I hit the half-way point! I feel my mind thinking of some of the lessons I have learned while training for this marathon.
- Mile 16-20: Pump up songs. In this portion of the marathon, I am pumping myself up. I am definitely working hard at this point. My music distracts me from the tiredness of my body. I sing the songs in my head and apply them to my life. I remind myself that I can do hard things. My songs are fast paced and I try to match my stride to their rhythm.
- Mile 21-26.2: Release the beast songs. “Release the beast” is the saying I use to remind myself to give my all. Release the beast inside of you. Dig in deep and do the impossible. Surprise yourself. Finish strong!
Sunday: Recovery day! Plan your workouts for the week, use a foam roller, go for a walk, and take a nap!
Monday: 40 min trail run.
Tuesday: 45 min cross-train.
Wednesday: Warm-up by walking or jogging 1.5 miles. Then do 7 x 800m at interval pace. Pace for the interval workout should be your 5k race pace and then subtract 10-20sec. You should feel like you are working HARD. In between each interval, rest by walking 200m (or about 3 minutes). Then cool-down by jogging or walking 1 mile.
Thursday: 45 min cross-train.
Friday: 7 mile tempo run on rolling hills. Warm up by jogging or walking 10 minutes. Then increase the pace to tempo run pace (which is your 5k race pace plus 20-45sec) for 5 miles. This pace should feel SOMEWHAT HARD. Then cool down for 1 mile.
Saturday: Long Run 13 (Half-marathon 9 miles). Pace is your 5k race pace plus 90-120sec. The pace should feel EASY.
*If you are training for a half-marathon do the same work-outs except your long run is shorter this week.
Kristen and Stacie after the 20 miler. Surprisingly enough we were still smiling!