Lyndy Davis is a professional long distance runner and Hive athlete. After qualifying for and competing in the U.S. Olympic Trials Marathon in February, she is now focusing on “speeding up for a shiny new half marathon PR.” Lyndy took the time to tell us about her training and leave us with a few tips.
It is a good thing I like running because I run a lot, around 80-90 miles a week! One of my weekend runs is usually 18-20 miles. In a normal training week I also do 2 speed sessions (a track day and a tempo pace day). Even though 90 mile training weeks tally up a lot of mileage, I try to avoid letting my pace get too slow. If I need to go super slow, I commit to taking a rest day or doing some cross training like yoga, weights, hiking, pool, or elliptical. Even though I am very focused on my running goals, I try to make sure I don’t dip into burnout and that I keep the love of the sport.
I fuel on runs that are over 90 minutes. I like the Honey Stinger Gold and Ginsting Gels because they are easy to carry and gentle on my stomach. I feel an immediate boost when I take them. Also, they are really tasty, so I use the gels as a motivator mid run. I set a time that I want to take my fuels, and I think of it as a reward part way through the run.
“If you want to run fast, you have to run fast” –My Dad
It is simple and it is true. If you want your body to perform a certain way and be strong for a particular event, you have to show your body how to do it! For half marathon or marathon training, here are a couple training tips:
- Do a hilly run at least once a week. This helps build power in your legs and in your lungs. It is especially important to be mentally tough in races like the marathon. Hills provide a good challenge without having to run 15-20 miles to tap into the mental toughness of a marathon race.
- Don’t skip strides. (Strides are approximately 100m faster pace, driving your knees up) I do strides 2-3 times a week after runs, with 4 to 10 strides and ample rest between each set. Shifting gears teaches your legs a faster pace, and it’s also important to be able to kick the last quarter mile of a race to the finish line! I try to do strides barefoot on the turf inside the track, but I can also frequently be seen sprinting back and forth down my neighborhood street. Wherever you can find a 100m straightway, do your strides after your run. I have noticed that after a sluggish recovery run, I feel a lot better adding 4 strides at the end.
- Strong core and good posture! If you have weak posture sitting at the office all day or sitting around the dinner table, how do you expect your core to hold you up in a race? I find that planks are the magic ingredient to a strong core. Doing side and front planks is a good place to start.
Unique Pre-Race Habit
I pack my bag for a race one week before I travel. I get nervous and excited, so I pack to calm my nerves and feel ready!
(Embarrassing) Running Moment
I learned that carrying a partially consumed Honey Stinger Gel in my sports bra isn’t always the best idea. One time on a run, I downed half of a gel and put in back in my bra for later. That was stupid because the honey gel got inside my sports bra (not my brightest moment), but that wasn’t the worst part. When I was 5 miles deep into my tempo workout a bee flew into my sports bra and stung me! It was really painful, embarrassing, and funny. I quickly scratched the stinger out of my skin and kept running. Turns out, I ran that mile split faster!