So just a little about me! (Updated!)

- I am a collegiate female (nonbinary) runner and hoping to someday be a coach!

- I have been running for 9 years!

- Senior in college, English Major 📚

- favorite running shoes: Saucony endorphin speed 2! Spikes: Nike Dragonfly XC, (super shoes dragonflies as well)

- highest mileage peak during track was 70 miles 🤯🤯🤯, most weeks were about 65-68 tho. Probably getting up to 75 this summer and fall 🥴, my longest long run is still from cross in 2023 tho and was 14.42 :))

- highest mileage peak in cc preseason 2023: 61 miles!!, typical load for the season was about 59-65, During post szn’ I had some weeks at 65 and a few a little below and am at about 60 right now, highest mileage during cc 2023 peak: 65, typically 60-65

- highest mileage track 2023 peak: 58, typically 47-53

- highest mileage peak cc 2022: 52 miles, typical load 40-49

- mileage 2021 cc peak: 41, typically 35-39

- mileage track 2022 peak: 45, typically 39-43

- mileage !goal! peak for track 2023: 55! Mostly 45-53

- mileage goal reached!! I got up to 58 mpw!

- PRs (updated) (you can ignore this, but just to give an idea of the level that I am competing at to understand where I might come from when talking about different runners or books or training!!) (from track freshman and sophomore years): 5k: 16:30, 10k: 34:34, 1500m: 4:41 *1500 from freshman year*. (Ran during summer preseason workouts): 3k: 9:43, 5k (somehow during a fartlek): 17:08, workout paces: easy run: 6:35-7:15, tempo: high 5s and low 6s, 1k interval: 3:12, 1k repeat: 3:03-07

~ Update on: goals that seem reasonable for track this year based off workouts this past cross season!:

~ By the end of this past track season (2024) I was in shape to run around 16:15 5k and 34:20 or lower 10k and if I focused on the 1500 for a few weeks probably around a 4:22 or so. Was in great shape by the end of the season but didn’t perform as well as I would have liked at nationals.

~ By the end of track season 2023 I was most likely in shape to run 4:50s or faster pace (mile pace) for a 1500, for the 5k I was in shape to run in about 16:30s but I was focusing on the 10k and only ran it once at the beginning of outdoor! 3k I’m not sure what shape I was in but probably somewhere between 9:30s-50 but I never got to run it this year. For 10k I was in shape to run 34:40s or a little faster but I did not race well when running it again at the end of the season. I also did fall on a rock right before indoor conference and had to sit a week out and that negatively impacted all of my running and times for awhile. (I had to get stitches on my kneecap but nothing was damaged outside of needing stitches!)

~ I also had transferred in the spring semester and am loving my new school, team, and coaches!

~ As far as cross country, my team just made nationals and I ran a new PR in the 20:40s ish! (6k)

Current song I’m listening to 🎵:

too beachy

The captions don’t match the photos Or may be they do I told my self Stop dwelling in the past Take a moment to live in the moment Cold showers definitely make you Know your present Sunsets make you feel like your present # Smell flowers and breathing your current reality All so I had a strong word with myself about the people I have around me Unfollowed a few more people on social media and In real life 😃😀 Have you set some healthy boundaries for yourself ? Please believe it or not i trying to spend a little less time on social media Quick little burst of replying and posting then I am out So if I have not reply to you don’t take offence I will do as so as I can . . . . . . . . . . #sunsets #sunsetsky #sunsets_captures #sunrise_and_sunsets #sunrise_sunsets_aroundworld #sunsetshots #sunsetstrip #chasingsunsets #sunsetskies #aura #yoga #yogainspiration #yogavibes #yogabody #yogafamily #running #runningcommunity #runningday #runninginspiration #runninggoals #poledance #poledancers #poletricks #poleexoticdance #poledancestyle #poledancewear #aerialist #choreography #dancetraining (at Phoenix Theatre London) https://www.instagram.com/p/Cg19BngI2aF/?igshid=NGJjMDIxMWI=

Big Sur International Marathon Revel in the breathtaking beauty of the Big Sur International Marathon, where the splendor of nature and the triumph of the human spirit merge in a mesmerizing dance of courage and endurance. Prepare to be enchanted.

Unveiling Excellence: Sole Treadmills for Your Ultimate Fitness Journey | Sole Fitness

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Boost Your Running Speed: Unleash Your Inner Gazelle! 🦌💥

Hey, fellow runners! Girl Gazelle here with a hot tip for today: Want to feel the wind in your hair and the ground blur beneath your feet? 🌬️🏃‍♀️ It's time to rev up your running speed and chase those personal bests like never before! 🌟

🚀 Speed Training 101: So, how do you go from a jog to a full-on sprint? Speed training is the name of the game! Try incorporating short bursts of intense effort into your runs. These could be anything from 30-second sprints to hill repeats. 🌄

🏋️ Strength Training: Don't forget to hit the gym or your living room for some strength training! Stronger muscles mean more power in every stride. Squats, lunges, and plyometrics are your new BFFs. 💪

🕰️ Time Trials: Set aside a day for time trials. Pick a distance, give it your all, and record your time. Then, aim to beat that time with each trial. It's like a race against yourself! 🏁

🏖️ Beach Runs: If you're lucky enough to live near the coast, try running on the beach. The uneven terrain and resistance from the sand will challenge your muscles and improve your speed. 🏖️

🎶 Get in the Groove: Tune in to some high-energy music to get your adrenaline pumping. A great playlist can turn an ordinary run into a speed-boosting dance party! 🎵

Remember, speed doesn't happen overnight. Be patient, stay consistent, and most importantly, have fun with it! 🎉 Speed training isn't just about numbers; it's about pushing your limits and discovering what your incredible body can do. So, lace up those sneakers and let's chase those speedy dreams together! 🌈💫

5 Best Exercises for Runners with Achilles Tendon Pain

5 Best Exercises for Runners with Achilles Tendon Pain ➟ Achilles Tendon Workout: https://sports-rehab-expert.aweb.page/achilles Are you a dedicated runner with Achilles Tendon Pain? Discover the "5 Best Exercises for Runners with Achilles Pain" in this must-watch video! Strengthen and alleviate discomfort in your Achilles tendon with expert-approved techniques. Learn calf stretches, eccentric heel drops, Achilles tendon strengthening, and ankle mobility exercises. These exercises will boost flexibility, and strength, and help better prevent injuries. Our expert insights can help you conquer Achilles Tendon Pain and achieve your running goals. Subscribe now for more running-related content and essential tips to keep you running stronger and pain-free!

Der erste 30er des Jahres tut immer weh. Auch am Tag danach... wat freu ich mich jetzt schon auf morgen! 🤣 Die Kettwig-Runde kam heute erst nach der Styrumer Schloss-Runde. Mit minimalen Änderungen könnte man die Route sogar zum Sightrunning touristisch vermarkten... hmm 💡 Egal, ich bin in der 30er Zone 2023 angekommen, jetzt mal gucken das ich da auch drin bleibe bis die Frühlingsmarathons durch sind: @ingnightmarathonluxembourg am 20. Mai @rheinruhrmarathon_duisburg am 11. Juni Let's run! 🙌 📆 Run Streak Day 628 👉 instagram.com/jo.schma 👈 #darumlaufenwir #lauf #halbmarathon #laufenmachtspass #laufenverbindet #joggen #laufliebe #läuft #laufenmachtglücklich #laufen #nightrunning #laufenlaufenlaufen #runstreak #nightrun #morningrun #whyirun #runspiration #runninggoals #longrun #runaddict #justrun #instarunning #igrunners #iloverunning #runningman #runnerscommunity #halfmarathon #instarunners #runners #marathon (hier: Mülheim an der Ruhr) https://www.instagram.com/p/Cp-hJ1wIyfP/?igshid=NGJjMDIxMWI=

Pulled a Gary Robbins on my #runninggoals, lads

Just finished running my 5K Run of #C25K with @c25kfree #everymomentcounts #run #running #health #fitness #couchto5k

To anyone out there with a goal on the horizon, remember: progress happens one step at a time. Keep pushing, keep believing, and soon you'll be celebrating your own victories. 🏆🏃‍♂️💪 #5KFinisher #RunningGoals #FitnessJourney #NeverGiveUp #MilestoneAchieved #BelieveInYourself #youcandoit

Just finished running my 5K Run of #C25K with @c25kfree #everymomentcounts #run #running #health #fitness #couchto5k

🏃‍♂️☔ Running Faster Than Raindrops! ☔🏃‍♀️

Who said you can't outrun the rain? ☔🏃‍♂️

When the skies open up, I don't grab an umbrella, I BECOME one! 😂☂️ My secret? Speed training 💨🌧️

From drizzles to downpours, I'm dodging drops like a pro. 🌧️🌪️ Who's with me on this wet 'n' wild journey to faster feet? 🙌💦

Tag your rain-running buddy and let's make a splash on those wet pavement miles! 💧👟

Learn more

https://amzn.to/3R0UluK

#RainyRunners #SpeedTraining #RunningWild #RainOrShine

#running #runninggirl #runningman #runningcommunity #runningshoes #runningmotivation #runningmom #RunningAddict #runningtime #runninglife #RunningDay #runningmanchallenge #runningwoman #runningback #runningterritory #runningheroes #runningclub #runningcoach #runninggear #runningbuddy #runningislife #runningworld #runningdog #runninggoals #runninggirls #runningmum #runningquotes #runningshoe #runninglove #runningfriends

Small updates 🥳🥳🥳

Have been sick the past week or so, but raced a 3k and had a small new technical racing pb in the low 9:40s! While it wasn’t what I was hoping for in the race, I was proud to still try my best to execute while having a throat infection. But still proud of my efforts in my first race back for indoor track this spring!

beach run #2

That moment that you feel you don’t have Time to take a break Is the very moment you should take a break 🙏🏿 # P.s I don’t wanna sound or come across like I’m preaching but if your not catching at least one sunset a month Your not living life right 🙏🏿🙏🏿 .. . . . . . #sunsets #sunsetsky #sunsets_captures #sunrise_and_sunsets #sunrise_sunsets_aroundworld #sunsetshots #sunsetstrip #chasingsunsets #sunsetskies #aura #yoga #yogainspiration #yogavibes #yogabody #yogafamily #running #runningcommunity #runningday #runninginspiration #runninggoals #poledance #poledancers #poletricks #poleexoticdance #poledancestyle #poledancewear #aerialist #choreography #dancetraining  (at Cutty Sark) https://www.instagram.com/p/CgyPZQxILb6/?igshid=NGJjMDIxMWI=

New Balance WRPD Runner: A Fusion of Style and Performance

🔥 Step up your running game with the all-new WRPD Runner from New Balance! 👟💨 Designed to keep you stylish and fast, these shoes feature FuelCell technology for unmatched cushioning. #NewBalance #WRPDRunner #RunningGoals

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