#WisdomWednesday Choose To Be POWERFUL, Not Pitiful + Ladder Workouts

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I like how I FEEL powerful here in this photo. Photo Credit: Jenna Leigh Photography NC

Hello Wednesday! Monday has come and gone, Tuesday skipped by, and now we are lookin’ at you humpday! How. In. The. World?! I haven’t posted much in a while but I have been super hard at work that I just didn’t feel as though I should post some haphazard post just to post. So without further adieu I give you my snippet of wisdom for the day:

Choose to be POWERFUL. Not pitiful.

We all have that choice in life. To tackle life’s little annoyances with positive or negative ‘tudes. Recently after having a rough round last week mentally and physically I’ve been forced to ask myself what is worth keeping current in my life? Why am I feeling so pitiful? Have I been putting too much pressure on myself? Piled too much on my plate? Where can I back off? What do I want in life most? Like really, really, really want? Where am I willing to sacrifice?

I believe when we overstimulate ourselves with too much activity in our everyday lives it can cause us to feel pitiful. Forcing us to feel like failures because we simply can’t do it all or do it all well.

The solution?

Choose what’s most important to you in your life and give it all you got.

Like loving your family.

Training for an important race.

Running your own business.

runningcheetah

Whatever it is choose to live powerfully in those areas. I think all the other little things can slide like being on every. single. social. media. outlet. That in itself is enough to make anyone feel totally inadequate when it comes to keeping up with the Jones!

So. On another note, guess how many miles I ran last week?! LESS THAN 15. Let me tell ya, I was soooo not feeling powerful last week y’all.

Wait….what?! Jess? The little happy running freak? Well. I am not sure entirely what went down last week other than the fact that my training journal reads waaaaay too m any rest days. But looking at it with a different perspective I think it’s just what my body needed. I think in all my excitement I may have forgotten that I’ve run a marathon less than two months ago and in less than two months will be putting myself back into the rigors of marathon training. Oh, and still working full-time in the pharmacy while trying to start my own personal training business..  that’s a lot folks. Maybe a total slacker week was needed.

But this week I’m back at it and feeling more like myself again. I ran an abridged ladder workout on Tuesday to ease myself back into speed work in an effort to tune-up for the 10k in July. I like ladders because they keep the workout fresh, varied, and they fly by quickly.

Here’s what it looked like for me:

one mile warm-up easy pace

1200m @ 5k race pace

400m Rest Interval (walk/slow jog)

800m @ 10 sec faster than 5k RP

400m RI

400m @ 30 sec faster than 5k RP

400 RI

Then I ran it backwards back up the ladder.

One mile cool down

This is a shorter version of the ladders I will use during marathon training. During my last marathon training I didn’t run any ladders, only a handful of YASSO 800s and mile repeats. Which are good workouts but it’s best to keep things mixed up in training to keep pushing your body. The benefit in the ladder workout is that is teaches your legs to run faster while fatigued from running fast.

And like the ladder workout as in life, you will go up and you will go down, but the key here is to keep on truckin’.
#PressOnPowerfully

So this next marathon training I’m bookin’ after it! Here’s to all you powerful people out there! Let’s rock this summer!

Do you run ladder workouts when training or even just to keep in good shape? How was your running week last week? How do you choose to be powerful? Are there things in your life that could probably take a back seat to allow you some stress relief? 
blessed and beautiful running.

jesssig

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4 thoughts on “#WisdomWednesday Choose To Be POWERFUL, Not Pitiful + Ladder Workouts

    • Last training I used a Runners World but this time I’ve created my own. I’m taking what I’ve learned over the course of three years and putting my knowledge to the test! As soon as I have everything typed up pretty I will share a snippet of what I’ve created. 🙂

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