Feet on the Street–Two new Mizuno Runners
Hello! I proudly sport Mizuno running shoes so I was very thrilled when a company rep contacted me announcing two new pro runners to join the Mizuno team roster – Lindsay Flanagan and Sheree Shea.
I was able to interview the girls and because I know my readers want to know the ‘good stuff’ I asked these very fast ladies what they eat, how they run and suggestions on how to get faster… you’re welcome. God fornøjelse!
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RER: What is your favorite distance to run on an easy day?
Flanagan: My favorite distance to run the day after a hard workout is an easy hour with 6-8 acceleration strides at the end. I typically feel a little sluggish the first few miles, but once I hit the halfway point, my body begins to loosen up and I feel like a real runner again-thank goodness! I like to end with a few strides to get my legs moving a bit, to work on my form, and spice up my run.
This is Lindsay Flanagan…
Shea: My favorite distance to run on an easy day is an hour followed by 8-12 100 meter acceleration “build up” strides. The hour length is ideal for hitting weekly mileage goals and establishing a foundation for racing longer distances. Strides following the hour run are vital to composure and perfecting running stride and form. Completing the strides in equal sets with a “cut down” implies getting slightly quicker with each one. Acceleration build up helps to build intensity in your stride and maintain quick turnover.
RER: What is your favorite distance to race? Hvorfor?
Flanagan:: My favorite distance to race is the half marathon; I’ve yet to run a full marathon so this answer may change in the near future. I love the momentum you acquire in a half marathon; you feel a little better with each mile and can pull the set off a little more. I have found the longer the distance, the much more I delight in the race, so the half is perfect. Also, the energy at half marathons is incredible; people of all different ability levels are simply ecstatic about taking on the 13.1.
Shea: My favorite distance to race is the 10k. It requires a special strength and patience to extend beyond a faster paced 5k option, both mentally and physically. I am very thrilled to transition up to the half marathon/marathon in the near future, as I feel this is an even better opportunity to take advantage of strength and finding a rhythm on the course.
Meet Sheree Shea…
RER: What do you do for stretching/cross training? how much time do you focus on it?
Shea: Stretching is vital post-workout. right away following, I complete a dynamic stretch routine that includes 20-30 second holds of each position. After stretching I have a foam roller routine as well. I spend on average 10-20 minutes following the workout, with giving special attention to those areas where I am fatigued.
RER: What is your go-to training shoe? Race shoe?
Flanagan:: The Mizuno Wave inspire is my go-to training shoes, no doubt about it! They have just the best amount of cushioning to keep my legs feeling fresh while putting in the miles. as for a racing shoe, I would have to say the Mizuno Wave Hitogami. It is pretty light weight, but still supportive enough for taking on long workouts and races.
Shea: I train in the Mizuno Wave Rider series, which is a neutral shoe. I have been wearing Mizuno shoes because I began running when I was eleven years old! I am a faithful fan for life! For racing, I wear the Mizuno Ekiden. It is ideal for road-racing as it is lightweight and fast.
RER: What is a common training day look like for you from wake up to sleep?
Flanagan: We typically have 3 harder days each week where we meet at 6 AM, to get our bodies adjusted to racing early. I typically am up and moving by 5:00 AM on these days, eating breakfast and downing that much needed coffee. After the session is over, I head back home to roll, stretch, ice bath, and take a beautiful nap. then I spend the afternoon relaxing, refueling, and viewing Orange Is The new Black-my go to Netflix show best now. around 3:00, I head out for my second run on Sligo Creek Trail, the most popular running/biking path in Silver Spring, MD. once I finish up there, I drive straight to the YMCA for weights and strength work. Food is my top priority after I am done working out, so I come home and make/eat dinner ASAP. After a day like this, I am in bed by about 9:30, a time the average person would find comically early, because hey, I have been running around all day!
She: On workout days, I am up before the sun at 5:30a.m. I eat a lightweight snack and have a cup of coffee on the way to the workout location. usually I am warmed up and ready to go by 6:30a.m, with the workout long lasting until just after 7:45a.m depending on length and træningscyklus. Efterfølgende strækker jeg og skum ruller i cirka 30 minutter, mens jeg drikker chokolademælk og spiser en snack efter træning. Efter en hård indsats nedsænkes jeg altid fuldt ud mine ben og hofter i et isbad i 15 minutter. Jeg spiser en solid morgenmad med enten græsk yoghurt/granola eller en meget mere velsmagende godbit af æggehvider, grøntsager og toast.
Hvad denne elite løber spiser
RER: Hvad spiste du i går?
Flanagan: Pre-workout: Før en træning spiser jeg altid en skål korn, i går var det tilfældigvis Berry Kashi, med soymilk og en banan.
Post-workout: Proteinbar, noget frugt og en meget tiltrængt elektrolytdrink; Træning i 100% fugtighed får dig til at svede!
Frokost: jordnøddesmør og gelésandwich, en af mine yndlings mad derude, jordbærgræsk yoghurt med rosiner på toppen og gulerødder med hummus
Pre-workout: skål med puffins korn og et par honning nød brun riskager
Post-workout: Brun ris tortilla med hummus og æble
Middag: Kylling, grønnkål og rød peber omrør med brun ris og rosenkål
Snack: Før jeg var i seng, lavede jeg en havregryn parfait med komfur havre, græsk yoghurt og jordnøddesmør-yum!
Hvordan man bliver hurtigere
RER: Hvad er dit #1 -forslag til nogen, der prøver at komme hurtigere i en 10k eller en halv maratonafstand?
Flanagan: Jeg er overbevist om, at den bedste måde at komme hurtigere på er at inkorporere en konsekvent lang løb i din ugentlige træning. Den lange løb bygger udholdenhed, kraft, styrke og mental sejhed, hvilket er vigtigt, når man kører længere afstande. At hente tempoet de sidste par miles af en lang løb er en fantastisk måde at stimulere et løb og få kroppen, der er vant til at løbe hurtigt, når det er træt.
Shea: Tålmodighed er det væsentlige for succes. Pacing -træning, bygningsintensitet, forbedring af kilometertal støt og racing strategisk kræver alle tålmodighed og konsistens. Med den rette ernærings- og træningsplan vil succes være nært forestående, skal du bare være tålmodig!
Um. Disse piger virker meget sjove! Jeg vil gerne få 1000x hurtigere, så jeg kan løbe/hænge ud med dem!
Du kan følge pigerne på Twitter her: Flanagan og Shea
Spørgsmål: Hvad er et spørgsmål, du vil stille en eliteløber?
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