Back at our house in the Brecon Beacons for a change of scenery and some mountain fun. The weather isn’t great (typical Wales) and I can’t run freely on my usual mountain trails all the time I’m focusing on a sensible return from my stress fracture...which is frustrating, but it’s nice to be continuing my recovery down here for a while and taking our daily swim to some wild swimming spots instead ✌🏼
Got that 5 mile run back in today. Required so much motivation. When things get challenging my only way to deal with it is break it down in to tiny manageable chunks and that massively helps me towards that goal 🏃♀️
This week we focus on one of our local female athletes Zani Kruger. Zani started running because she wanted to get fit for hockey and ended up enjoying running alot more than hockey.
In 2018 Zani graduated with a degree in Occupational Therapy from the University of Stellenbosch. Last year she had to complete her community service in KZN in a rural town called Tugela, Ferry.
How have you been coping with the lockdown
The first 3 weeks of lockdown was quite a challenge to make training still effective and interesting. After the first 3 weeks I started working again, being very busy but really enjoying working with people again.
What is your athletics goals over the next 2 years?
I want to compete at Nationals again for athletics (and run a sub 4:20 for the 1500m) and cross country and do well at the cross country trials next year.
Tell us something interesting about you?
When I was little I wanted to be a rapper, so I was exercing everyday to try and get better at it.
What are your career goals ?
I really enjoyed the experience to work as an Occupational Therapist. This year I am currently working in Private Practice and I really enjoy working independently and gaining more experience everyday. My goals for my career is to gain as much knowledge in my field of Occupational Therapy to be the best I can be, by completing courses and staying up to date with the newest research. I would love to develop new assistive devices or tools to enhance the field of Occupational Therapy.
Who is your role model and why?
@castersemenya800m she is staying positive and strong even when people are against her. She picks herself up and returning stronger than ever everytime someone tries to push her down.
Oh one whole year ago I crossed that finish line at 01.56am after 100km filled with adventure, my best pals, definitely some painkillers, 738362 pieces of watermelon, 9262 bags of ready salted crisps, 1628362 cups of coke, one flashing headtorch and the happiest of little hearts.
Who knows what finish lines await us next year but I definitely absolutely 100% hope my little feet can cross this one again 💕
2 801 hour ago
Nothing more satisfying than getting home from a run and popping down to the bottom of the garden to grab my veg for my evening meal.
Too many people are fooled by the thought that distance athletes eat small amounts to have a “marathon body”
Whilst I have been described as “chunky” for a marathoner I am healthy and am smart enough to know that in order to perform, health is far more important than being skinny. I am perfectly happy with my weight and hope that the negative stereotype of “skinnier is faster” is fading. It is something that too many athletes fall victim too and ultimately puts a premature end to their career.
A little insight- I am 5ft (so way shorter than average) and eat more than the average recommended calories for an average person.
Double header today, and the evening run was a bit of a beast. I was finishing up a virtual Ragnar, and my legs are toast after already having done some downhill miles this morning. The sunset sure was pretty, though. I forget how different it feels to run in the evening, and I didn’t hate it. Hope you all had great Mondays!
Was hoping to go twice as far but my ankle was saying maybe don’t. Not worth it, so taking it easy #runstreak#runLA
2 112 hours ago
Erster Lauf nach dem Urlaub.... Oh Mann war ich müde🙈
Nach einer Ewigkeit hieß es heute wieder sehr früh aufstehen um noch vor dem Büroalltag laufen gehen zu können.
Die letzten Monate konnte ich mir, Dank Kurzarbeit und Homeoffice, die Zeit aussuchen, wann ich laufen gehe. Das ist nun (leider) vorbei und der Alltag hat mich wieder. Also startete ich heute kurz vor 5 und konnte mit der Sonne zusammen in den Tag starten, was ja auch schön ist 😊.
We're in @visitsouthtyrol now and it's beautiful. I did a 9km hike with Lucas yesterday. The conversations we have are awesome:
"Mom needs pee pee" - "I think it's gone"
"Man" (when he sees a woman, loudly pointing towards her)
"Let's eat" (everytime he sees a bench)
"Mama run!" (when I'm climbing a hill) - "no, not right now" 🙈
"Mama sing!" (Also preferably uphill)
"Keep going" (when I rest)
"Photo no!" - "I want to take pictures though" 😭
"Playgrouuuuuund" - "ok. Let's stop there." 😂
Do you eat fat? I do 🙋♀️⠀
Healthy fats do so much good in your body, it really isn’t something you should be scared of! Not only is it what will help keep you full but it helps slow down your digestion and can help keep your blood sugar balanced. Your body requires fat for TONS of functions and some nutrients are only useful when there is fat present. So YES! Please eat HEALTHY FAT!!⠀
Here are some healthy fats that you can add into your diet TODAY:⠀
- Nuts ⠀
- Fish: salmon, tuna, trout⠀
- Coconut oil⠀
- Nut and seed butters⠀
- Olive oil⠀
What is your favourite thing to make with healthy fats? Mine is avocado toast with poached egg. Let me know yours below!
I am halfway through my training programme 😱 and had a time trial half scheduled for today. It was grey, rainy and miserable but my dad put on his wet weather gear, grabbed my hubby’s mountain bike and rode the whole way with me to keep me company. 💕
I forgot to take a pic so here’s one from the time we ran Parkrun together over summer.
How do you cool off after 18 miles?
Click the link to try risk free👆👆👆
And I felt like I was gonna pass out 😂
My friend @crutch.lee.runs got 70 deer flies in his hat during the first 10 miles and I only got 1 😂
My friend @this.is.us.03 just moved to RI and was able to joined us today!
I was so happy to have someone I met back in San Diego running with me here,
And we are planning lots of adventures! 🙌🏼🥳💃🏽
We finished our run soaking our feet in the river and it felt so so good! 🥰
Hope your weekend was amazing as mine is! 🥳🙌🏼💃🏽❤️⛰💃🏽
🥵3 hot miles around the track followed by a few barefoot strides in the grass.
Treadmills are officially closed for a while, so I had the choice to push my oldest in the stroller over hills, or let him sit in the shade while I ran in circles around the track. I chose track because it’s no secret that I’m not the biggest fan of stroller running😬.
To help combat the heat, I took a minute water break after each mile to hydrate and cool off. It was great to see how my hilly runs are paying off when I get to go for a flat run at an easy pace!
*It is nice having mini photographers with me on runs 😆
Short run today after work. 🏃🏽♀️
I was about 👌🏼 close to getting sh*t on by a bird while out running too. Glad to say I barely avoided that disaster. 🤣
2 294 hours ago
In stealth mode... clearly!
So well camouflaged you can barely see me! 😳
Me, Broady and my understated demure jacket hit the streets tonight! I was surprised when I logged off from work to find it was raining... so perfect riding weather yesterday... today not so much! Luckily I'd invested on a damned good waterproof jacket ages ago... and it's pretty much biblical flooding proof! So I looked very bright and functional... but dry! 😁
I tell you what tho... I may not have done much double session training recently... but my legs... there's still a hec of a lot power there I tell ya! It hasn't taken long but my cycle legs are well and truely back in full force - I actually felt really strong during the whole ride and it seriously cheered me up about my injury. Screw it if cycling is where my training is going for the time being then so be it because I bloody loved tonight's outing! 😁
A bit of drama on my journey around our town tonight... a real life police chase came zipping by... a blues and twos was after some guy who had no intention of stopping! Exciting to watch and luckily a safe distance from the action... and after I got bored of being a nosey bugger I carried on peddling! I misjudged the route a bit and cycled 17 miles instead of the planned 15... but hey whats two miles between friends! OK Monday... we're done! 🙌
Feel Good Inc Brings you Run Happy (and enjoy the recovery time feet... the legs have definitely got this sh*t... hundred percent! 👌) 😉
0 5411 hours ago
Popular Instagram Photos
Hey trail family! Even though our local economies are reopening and races are beginning to take place again, we will continue to have all of group runs and events on hold through the summer and likely beyond. We see our gatherings as opportunities to connect with returning and new faces and to build new friendships. We do not feel that we can do this and still be in accordance with social distancing guidelines. That said, we are still very much present and happy to serve as a resource for our trail family. We are always reachable via IG or email and would love to hear from you all.
7 18018 hours ago
VRTTS 100K week Done ✅
Will I be doing this again anytime soon? Nope, not a chance 😂
Good job to everyone for completing the challenge 🤗
On the next episode of RunThrough Runner Focus I chatted to @ellie_living_healthy 😊
After one of our events earlier this year at Battersea Park, we met up and talked about how she got into running and the reasons why she decided to start sharing her story. 🚀
Since lockdown we have been posting more regular video interviews and running tips via RunThrough TV on YouTube with our host @bensheppard93. So if you fancy it then type “runthrough tv” into YouTube or go to my bio where I’ve got a link to this video 👌
6 20612 July, 2020
Today was day 1 of my new workout program and I’m already completely obsessed with this style of training. This program will also be the last one that I finish before running my “dinosaur” marathon in September & I know that it’s exactly what I need to take my running game to the next level.
I’m hosting a FREE group starting on 7/18. You get 5 free workouts, with the same trainer, so you can see if her style fits you. We will provide meal plans, tips and tricks. See for yourself what’s it all about.
Drop me an emoji to join Kermit & I for this amazing group 🔥.
89 22617 hours ago
Nach einigen Höhenmetern gestern auf dem Rad ging es heute nochmal auf und ab im Wald!
Hab seit kurzem übrigens richtig Gefallen am Rennrad fahren gefunden. Die 125 km gestern vergingen in Begleitung wie im Flug. Definitiv Lust auf mehr! Wie seid ihr in den Sonntag gestartet? Auch schon wieder so warm bei euch? ☀️ #pagt20#dachtirols#pitztal#pitzalpineglaciertrail
It was fun seeing this workout this week bc it’s been a while! 3 miles @ 7:15-7:20 (7:20, 7:18, 7:10) followed up with some hill repeats! I ran on my old stomping grounds and it brought back all the memories of training for 2 Marathons. The hill I chose was right next to my old house we lived at and I KNEW it was really steep, but forgot just how steep 😂 It was one of those situations where you’re pumping your arms, and driving your legs like you never have before but are still “sprinting” at your easy pace up hill haha still a great workout though!
Not to mention I got to start and stop at my favorite little beach park ☺️
Now time for breakfast, then packing up the Yeti for some fishing and picnicking today!
21 4198 July, 2020
🚨PSA: YOU DON’T HAVE TO RUN HIGH MILEAGE TO REACH YOUR GOALS
In 2015- I was running everyday & doubling most days to get to 80 miles a week. After my overtraining stint, I didn’t know how to get out of that hole- but I knew that *LESS WAS MORE* for me at that point.
I limited myself to 5️⃣ runs a week to recover from overtraining & kept it at that once I recovered from overtraining. And I keep my volume low too—staying around 45-50 miles during marathon training & maxing out at 60.
👉🏽Here’s why it works for me!
⚡️During the season when I focused on finding NEW speed & make big leaps in progress, I did 2 speed workouts a week- with anywhere from 4-6 miles of work in them. I had to balance the intensity & the volume of the workload. I chose to focus on the INTENSITY (finding new speed)-& with that backed off the volume so that my body had the chance to recover & come back up to the top by my next speed session.
⚡️If I pummeled my body with a high volume in addition to the intensity - then it would put me back in the same position I was in before Boston= OVERTRAINED—& I would drown under that type of workload.
⚡️We aren’t superhuman & every body is different. The worst thing you can do is compare your training to someone else’s. I love seeing my friends who do amazing at handling intensity + volume. But today, I’m content with reaching for new levels of speed-& one day add that strength building mileage volume to the mix.
⚡️If you’re still building the foundation- don’t overwhelm yourself with volume + intensity all at once. Choose a FOCUS. You can get fast on not a ton of miles. I used to think of mileage as the only way to get faster. So just know- there’s no one size fits all.
⚡️Be open to figuring out the formula that works best for you. It doesn’t have to look like someone’s on IG to be successful for YOU.
PS You don’t have to wear yourself out running high mileage to reach your goals— you can get a LOT done by running less miles & higher quality ones!
PSS Running 80 mile weeks got me a 3:47 at Boston— running 5 days/week/ lower mileage got me a 3:11 at CIM!
🗣Do you feel like you have to do high mileage to reach your goals?!
183 1,63710 July, 2020
Welp, the Chicago marathon is officially cancelled 😑 I knew it was just a matter of time. And truthfully don't even feel like I could train for a marathon right now with all things considered and come out on top of my game, healthy.
Do I wish it was happening? HEELLL yes! Do I wish our country was better able to handle this beast? HEEELLLL yes. But "patience is the calm acceptance that things can happen in a different order than the one you have in mind."
So, I'm going to keep running whatever the hell I please. Because I love it. And any day I get out there is a win. Whether it's 3 miles or 26. Fast or slow. In Ashburn or Chicago (ok, I was really looking forward to going to Chicago 🤪 that, I am bummed about...). This time has also given me the opportunity to continue branching out, learning and exploring other sports like cycling, Rollerblading 🤪 and more strength training.
This year's goal is to just be a healthy all around athlete...Chasing that movement high✌🏻
I'll be back for you Chicago and your pizza too🍕
8 13111 hours ago
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