Music to my Ears

Use music to set your intentions for your work

Believe it or not, but I’m not always “on my game” until I crank up some music and feel the beats. Then I’m ready to get to work. I think the same is true for most of us. We aren’t really at our peak performance until we have some help.

This week, Carly wrote a post discussing the importance of music and how it plays a role in your athletic performance. She left us with a playlist on Amazon Music that’s sure to help guide your next interval workout - whether it’s on the bike, on the treadmill, or lifting weights.

And while Carly made the playlist to get your juices flowing for an interval workout, I also use music to help me get in a flow state for calming down.

Friday’s Action Plan:

Make a playlist on your favorite platform and use it to help boost your performance.

Big Events Coming Up:

USATF Indoor Championships (this weekend)

US Olympic Trials Marathon - Feb 29th

What’s Got My Attention:

Article: Can the King of Ultrarunning Conquer a Race as Short as the Marathon?

Popular Articles on the Blog this Week:

Finding a Running Race Online

Interval Training Running Playlist

5 Weeknight Meals for Athletes

Quote of the Day:

“What we eventually accomplish may depend more on our passion and perseverance than on our innate talent.”

Connect with me:

I’m on Instagram

I’m on Facebook

I’m on Twitter

Here’s my blog

Thanks for following along on the journey! Have something you’d like to add? Have suggestions or comments? Email me: TrainwithMarc@gmail.com

If this resonates with you, I would love it if you could share it.

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Marc is a middle school teacher and coach but also works with distance runners online. I help distance runners around the globe by providing support, writing customized training plans and designing workouts to help them reach their racing goals. I write for my blog every Wednesday morning and newsletter every Friday morning.

Managing Stress

Prioritizing what matters so that you can minimize your stress level

I have been really bad at managing my stress lately. We have so many different things going on that it’s hard to tell whether we’re coming or going.

Have you ever felt like that?

I’m sure you have.

Between work, friends, working out, raising two kids, it’s hard to find time to do the things we like to do.

This week, I’m making lists and prioritizing what has to get done and what can wait until later. A co-worker had a great analogy that I want to share with everyone: “Teachers are like Thanksgiving platters; more and more gets piled on, but nothing ever gets taken off.”

That’s really true, especially this time of year - when report cards, grades, IEP’s, and normal teaching duties are all there.

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This week was so busy that even though Carly wrote a blog post for me, I didn’t even get a chance to edit it and post it. Womp womp.

In not posting it though, I freed up some mental space to be more present and accountable for what did matter and for that, I felt a lot of relief.

Friday’s Action Plan:

Make a list of your priorities. Keep it handy and make sure you’re doing what pushes the needle and what HAS to get done. Everything else can wait or doesn’t need to get done.

What’s Got My Attention:

Article: How the Nike Vaporfly War Was Lost

Video: The GREATEST Track Race of ALL TIME!!

Popular Articles on the Blog this Week:

The Anatomy of an Active Warmup

How to Run Faster with Speed Work

8 Tips to Improve Sleep

Quote of the Day:

List of the Week:

Connect with me:

I’m on Instagram

I’m on Facebook

I’m on Twitter

Here’s my blog

Thanks for following along on the journey! Have something you’d like to add? Have suggestions or comments? Email me: TrainwithMarc@gmail.com

If this resonates with you, I would love it if you could share it.

Share


Marc is a middle school teacher and coach but also works with distance runners online. I help distance runners around the globe by providing support, writing customized training plans and designing workouts to help them reach their racing goals. I write for my blog every Wednesday morning and newsletter every Friday morning.

Run Fast

Use speed work to improve your running performances

Some of my favorite memories of college running happened on the way home from workouts.  On Fridays, we drove to Valley Green and did our weekly tempo run.  We'd have a big pack of 20 guys warming up for the workout.  We'd come back to our spot, stretch, do striders, and then head out for our workouts.  Since we ran by heart rate, we'd pretty much be running solo, even though there was a huge pack of guys around me.

I've always wanted to recreate those memories - to link up with a pack of people and work toward a common goal.  

This week, after 5 weeks away from blogging, I jumped back in with a guide to add speed work to your training plan. In the post, I gave a sample of what a week would look like. If you have any questions, don’t hesitate to ask.

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Friday’s Action Plan:

Weekly, add a session of speed work to your running routine. A speed workout could be a tempo run, intervals or even just strides.

Big Events Coming Up:

Florida 120 for Bob (happening today)

What’s Got My Attention:

Podcast: How to Withstand Pain

Video: ROLL Recovery - Emma Coburn - Home Town Hero

Popular Articles on the Blog this Week:

The Anatomy of an Active Warmup

Social Benefits of Running in a Group

Keys to a Successful Long Run

Quote of the Day:

Your best does not necessarily have to be better than somebody else's. But your best is what you have. Your best today can be superseded tomorrow because of what you do between now and then.

Connect with me:

I’m on Instagram

I’m on Facebook

I’m on Twitter

Here’s my blog

Thanks for following along on the journey! Have something you’d like to add? Have suggestions or comments? Email me: TrainwithMarc@gmail.com

If this resonates with you, I would love it if you could share it.


Marc is a middle school teacher and coach but also works with distance runners online. I help distance runners around the globe by providing support, writing customized training plans and designing workouts to help them reach their racing goals. I write for my blog every Wednesday morning and newsletter every Friday morning.

1% Better

Small actions lead to big results

My resolution for this year is to do the small things - in running, at work, with my family. I’ve been working on doing 1% better every day/week/month and I know that even if they don’t show up in the “stats sheet”, I’m becoming a better version of myself.

Doing 1% better might be something as simple as making sure I’m giving full attention to my kids (and not being distracted by a device) or doing an extra set of glute warm ups prior to leaving for my run. Again, they are not big flashy things, but at the end, they add up.

Some 1% tasks that come to mind:

Extra/more reps of _____

Focusing on 1 task at a time

Making a to-do list with time expectations associated with each task

Being prepared for ______ rather than “winging” it

Friday’s Action Plan:

Find 1 thing you can do to be 1% better at.

Big Events Coming Up:

Florida 120

Haddonfield Adrenaline 5k

What’s Got My Attention:

Article: 11 Winter Training Tips from Runners in Terribly Cold Places

Video: BTC’s full gym/core session with Gwen Jorgensen and Colleen Quigley

Popular Articles on the Blog this Week:

Marathon Running Quotes

Sonic X Lifepro Massage Gun Review

Keys to a Successful Long Run

Quote of the Day:

“Be thankful for what you have; you'll end up having more. If you concentrate on what you don't have, you will never, ever have enough.”

Connect with me:

I’m on Instagram

I’m on Facebook

I’m on Twitter

Here’s my blog

Thanks for following along on the journey! Have something you’d like to add? Have suggestions or comments? Email me: TrainwithMarc@gmail.com

If this resonates with you, I would love it if you could share it.

Share


Marc is a middle school teacher and coach but also works with distance runners online. I help distance runners around the globe by providing support, writing customized training plans and designing workouts to help them reach their racing goals. I write for my blog every Wednesday morning and newsletter every Friday morning.

Get Your Sleep

8 hours for a happier, healthier runner

You really don’t realize how much you cherish a full night of sleep until you continually do not get your 8+ hours a night.

Since we’ve had Finn, as expected, nights have been a bit, how should I put this nicely... interesting.

Almost a full year ago, I wrote a post about tips for getting better sleep, and while I feel I do, in general, get really good sleep, I know that a lot of us aren’t.

And for us to continually want to perform at our best - in running or at work - we need to be getting quality zzz’s. Not only does our performance suffer, but a run-down athlete is more susceptible to sicknesses and injuries.

On top of that, have you ever been around a person who is lacking in their sleep?

Friday’s Action Plan:

Put your device in airplane mode at 8 pm every night for a week. It’ll kickstart your bedtime routine and get you in bed at a reasonable hour.

Share TrainwithMarc

Big Events Coming Up:

Florida 120 for Bob

What’s Got My Attention:

Article: Jenny Simpson on 2020 Resolutions, Winter Training, and Being a Night Owl

Video: 2018 IRONMAN World Championships

Popular Articles on the Blog this Week:

Running 1,200 miles in a year

8 Stretches to Do After a Run

5 Solutions for Your Winter Running Problems

Quote of the Day:

“Nothing worth doing happens in a heartbeat.”

Connect with me:

I’m on Instagram

I’m on Facebook

I’m on Twitter

Here’s my blog

Thanks for following along on the journey! Have something you’d like to add? Have suggestions or comments? Email me: TrainwithMarc@gmail.com

If this resonates with you, I would love it if you could share it.

Share


Marc is a middle school teacher and coach but also works with distance runners online. I help distance runners around the globe by providing support, writing customized training plans and designing workouts to help them reach their racing goals. I write for my blog every Wednesday morning and newsletter every Friday morning.

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