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. Užite si to!
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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? Why?
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 tréningový cyklus. Nasledujem, natiahnem sa a pena sa hodí asi 30 minút, keď pijem čokoládové mlieko a jesť občerstvenie po tréningu. Po tvrdom úsilí som vždy ponoril nohy a boky v ľadovom kúpeli po dobu 15 minút. Jem výdatné raňajky buď gréckeho jogurtu/múdry, alebo oveľa slanejšie ošetrenie vaječných bielkov, zeleniny a toastu.
Čo je to tento elitný bežec
RER: Čo ste včera jedli?
Flanagan: Predbežné cvičenie: Pred tréningom vždy jesť misku s obilninami, včera sa stalo Berry Kashi so sójmom a banánmi.
Po tréningu: bielkovinová tyčinka, nejaké ovocie a veľmi potrebný elektrolytný nápoj; Cvičenia v 100% vlhkosti robia potenie!
Obed: arašidové maslo a želé sendvič, jedno z mojich obľúbených potravín, jahodový grécky jogurt s hrozienkami na vrchu a mrkva s homosom
Predbežné cvičenie: Cereálie z obilnín Puffins a niekoľko medovo hnedých ryžových koláčov
Po tréningu: Tortilla hnedej ryže s homosom a jablkom
Večera: Kuracie, kale a červené papriky premiešajte s hnedou ryžou a ružickovým klíčkom
Občerstvenie: Predtým, ako som bol preč do postele, som urobil ovsený vločkový parfait s vačkovým ovosom, gréckym jogurtom a arašidovým maslom-yum!
Ako sa rýchlejšie
RER: Aký je váš návrh č.
Flanagan: Pevne verím, že najlepším spôsobom, ako sa rýchlejšie dostať, je začleniť konzistentný dlhý beh do vášho týždenného tréningu. Dlhodobý stav buduje vytrvalosť, silu, silu a mentálnu húževnatosť, ktorá je nevyhnutná pri pretekaní dlhších vzdialeností. Vyzdvihnutie tempa posledných pár kilometrov dlhodobého hľadiska je úžasný spôsob, ako stimulovať závod a prinútiť telo zvyknuté na rýchle bežanie, keď je unavené.
Shea: Trpezlivosť je nevyhnutná pre úspech. Stimulačné tréningy, intenzita budovania, neustále zvyšovanie počtu najazdených kilometrov a strategické preteky si vyžadujú trpezlivosť a konzistentnosť. Pri správnom pláne výživy a tréningu bude úspech bezprostredný, musíte byť trpezliví!
Hm. Tieto dievčatá sa zdajú byť veľmi zábavné! Chcem trochu rýchlejšie dostať 1000x, aby som s nimi mohol bežať/visieť!
Dievčatá môžete sledovať na Twitteri tu: Flanagan a Shea
Otázka: Čo je jedna otázka, ktorú by ste položili elitného bežec?
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