an easy day

monday

the road to new york

Tired from work and Saturday’s track ½ mile repeats catching up, went for an 8 mile slow roll around the pond in the park.  Overcast skies couldn’t decide whether it wanted to rain, remained so for much of the day and the run.  People out enjoying these midsummer afternoons and the neighborhood setting up for its free Tuesday classical performance in the square, the mellow run helped ease in the end of the day.  

4

Two athletes have provided one of the most inspirational moments of the Rio Olympics so far when they tripped over each other in the women’s 5,000 metres - then helped one another to carry on.

American Abbey D'Agostino and Nikki Hamblin of New Zealand were 3,000m into the race today when D'Agostino appeared to clip Hamblin’s heel, sending both tumbling to the ground.

But instead of appearing frustrated that their dreams of glory were apparently over, both women put on a display of the Olympic spirit that will live on long after the Games are over.

D'Agostino, 24, immediately got up to help her rival - then, as it became clear that she had a right ankle injury, Hamblin tried to help her continue.

Both athletes attempted to start chasing after the pack that had left them. But D'Agostino could not keep going as her knee had apparently twisted awkwardly in the fall.

She told Hamblin to go on as she collapsed on to all fours on the track. But the camera then came back to D'Agostino and she was back on her feet and running again.

Hamblin said: ‘When I went down, I was like “Whats happening, why am I on the ground?” And suddenly there’s this hand on my shoulder like “Get up, get up, we have to finish this.”

‘I’m so grateful for Abbey for doing that for me. I mean, that girl is the Olympic spirit right there.

‘I’m so impressed and inspiring that she did that. I’ve never met her before. Like, I’ve never met this girl before. And isn’t that just so amazing?’

Both Hamblin and D'Agostino were subsequently promoted to the 5000m final on Friday. [x]

My rules of running (based on my experience)

1) eat at least 2 hours before running. If it’s something light and carby, it can be less but at least 45 minutes

2) stop drinking water 50-60 minutes before running. It causes cramps

3) 3+ liters of water daily

4) sleep is your BEST friend. Sleep is as/more important than the work you’re doing. You will stay where you are or get worse if you don’t sleep enough, it is the body’s opportunity to rebuild what you broke down during running/training

5) always eat *enough (*= however much until you feel full and satisfied. Try to stick to whole foods and fruit&veggies, but the world won’t end when you eat something processed. Treat yourself often, you deserve it girl!). Also note that your fitness is what’s inside of you and not entirely aesthetic

6) don’t spend too much energy on nutrition. The best athletes have a general guideline of what to eat during training, but you should never restrict yourself if you’re training at a high volume. Or even if you’re not. Just eat freely you’ll feel better while running, guaranteed

7) enjoy every single run. There will be times where you can’t pound the pavement due to injury or something else so never take any run for granted

8) trial of miles, miles of trials. There will be a daily grind that isn’t always glamorous but it’ll always be there and there’s comfort in that

9) workouts are the place to get better. In order to get better, you need to push your body into discomfort. Be honest about what that means to you

10) LEAVE YOUR NEGATIVITY AT THE DOOR. Being negative is a choice, no matter what. Don’t choose it!!!!!

11) trust that process. You’re doing everything you do for a reason. Trust that it WILL get you where you want to go.

12) shitting in the woods is okay and even encouraged!!!