Did a 5km fartlek run + strides. A feel good run after a long time

Hey everyone, just wanted to drop a quick note about long runs. When you’re running a distance you haven’t done before, make sure you give yourself plenty of time to recover. For example, I did a 16-mile long run on Sunday, my longest of this cycle, and had a few hard miles in there too. I took Monday off, ran very easy on Tuesday, and I’m taking today off as well. I could tell I felt a bit off at work the past few days, just trying to get over the fatigue. So this weekend, my long run will be shorter, around 10–12 miles instead of 16+. Give yourself some grace with your long runs, and you’ll feel the difference when your body actually gets the chance to absorb that training!

I think I’m going to start using Tuesday’s as an opportunity to talk about a lift or a running workout! Hopefully this is pretty tactical for you all out there in forming your own training! This is a lift I did this morning and was working about 5 out of 10 on the RPE (rating of perceived exertion) scale. My goal is to get some good movements to re-lay a foundation to start going up in weight in ~8 weeks. As always early on, (like with running) I’m just trying to build tissue tolerance in a way that will allow me to progress in time. This is Day 1 of a 3 day lifting cycle but we get to hit some really good movements for Squatting, Rowing, and a lot of core work like rotation/anti rotation. All of this is working towards being a better runner and a stronger individual overall. Let me know if you have any questions!

Do you have any local legend segments on strava? If so, are you protective of them? This is the first segment I've gotten, which is pretty cool. It's just along my normal route, so I assume I'll keep upping the number of times I've done it.

Getting geared up for a 20Mile trail run tomorrow Been a while since I have been on the start line but looking forward to the challenge It is in the Karkloof, Midlands, South Africa if anyone wants to check it out it is a beautiful spot with an epic waterfall that we run past What is everyone else doing for runs this weekend?