Topped Off a Great Week of Running With 4 Strong Miles

This morning I pushed myself out of bed at 5:30am and hit the road early for a four mile run. As I predicted after Thursday’s run, I completed the four miles with no problem using 3 minute run/30 second walk intervals (whoo!).


During most of my run this morning I was feeling incredibly strong. In fact around the 2.5 mile mark I remember thinking, “I COULD RUN 50 MILES TODAY!” But then around 3.5 miles I started getting tired and thirsty (so much for 50 miles, hah!). I extended my 30 second walk breaks to 1 minute a couple of times which gave me the boost I needed to finish strong, although it dragged down my mile 3 split. Oh well – I’ll get through it stronger next time!

While I was running around my favorite loop at the park a trainer was working with two of his runners… he seemed really awesome. He was yelling positive things to his runners at the top of his lungs, which I was really appreciative for because he motivated me too!

Mental Training for Runners

I’ve been reading Jeff Galloway’s book, “Mental Training for Runners” and have found it really helpful for my own self-motivation. Jeff talks about the science behind using positive mantras which is really interesting, and he provides his own personal advice on how to get through the hard portion of runs.

mental training

So far this week I’ve been using two running mantras that just came to me at random times during my training sessions:

  • Light and free is all you have to be
  • You’ve done it before and you’ll do it again

Jeff also says you should talk to the parts of your body that are causing negative thoughts, so I’ve had a couple of conversations with my calves this week. I’m not sure if talking to my calves has had any impact on the part of my brain that sends signals to my body parts telling them to stop being PITAs, but the simple fact that I’m talking to my legs makes me laugh and gets me through to the next interval.

Fourth of July 5K – Will I PR?

I’ve really enjoyed all of my runs this week (like a lot) and can’t wait to go for another run! Now that I’m increasing my mileage again I am getting excited about the 10-miler this fall, which was supposed to be my next race. But then this week I was offered a bib to run a local 5K on the Fourth of July which I couldn’t turn down.

A part of me really wants to go for a new 5K PR but with the weather being as hot as it is, I just don’t know if that’s realistic. Either way I’m excited to cross a finish line again (it’ll be the first time since The Color Run at the beginning of May) and it will be the first time my mom will see me run since she’ll be in town.

Maybe I can talk my calves into a PR… we’ll see!

Are you running a Fourth of July race? Have you ever PR’d in the heat of the summer?


  1. Ali @ Hit the Ground Running
    June 23, 2013 / 8:06 pm

    I’m debating running a July 4 5k. I’ve been sticking to 1 to 2 miles because my real training starts July 7, so I’m not sure a race is smart! I usually try not to race in the summer :o)

  2. Jennifer,
    June 24, 2013 / 3:04 pm

    That’s awesome that you’re feeling strong! WAY TO GO! You can totally PR during your 4th of July race! Personally, I always struggle in the summer (as you know), but it’s definitely doable. I’m already feeling a little bit more comfortable running in the heat/humidity, so I think as long as your body has had time to adjust to the temperatures, you can totally push it and CRUSH your 5K! I’m doing a “Firecracker 4-miler” in my hometown, and I’m desperate to beat last year’s (very disappointing) finish time. We can do this! πŸ™‚

    • Kristina
      June 25, 2013 / 8:29 pm

      Yay, we can do this!! I am going to try anyway. If I don’t PR I won’t be too upset, but I might as well try. What’s the worst that could happen?

  3. Karla Bruning
    June 27, 2013 / 1:53 am

    I have a few mantras I use depending on the workout and the race. They really do help me! And I’ve totally PR’d in the summer heat. You just have to be acclimated to the heat and you can do it!

  4. February 21, 2016 / 6:52 am

    I guess it’s because my eloyertlcte to salt ration was off: You would help your listeners by admitting that you had to walk half of the marathon cause you didn’t train hard or seriously enough, as opposed to blaming it on sports drinks. It’s a disservice to listeners to blame salt ration for having to walk half the marathon the body isn’t that sensitive, but your listeners might not know that. Your listeners might over think the supplementation as opposed to the training because of this.

    • Kristina
      February 21, 2016 / 10:03 am

      I can’t decide if I should mark this comment as spam or not. It’s obviously running related but I have no idea what you’re talking about. In 2013 I had not yet run a marathon and even when I didn’t run my goal time in my first marathon in 2014 I didn’t blame it on salt/electrolyte imbalances. I trained extremely hard for the Portland Marathon. I worked with a great coach and completed up to a 20-miler before the race. I think the problem was mainly the terrain. I had trained in pancake flat Florida and the Portland course was much more hilly.

      I don’t know who my “listeners” are, but my readers followed along with my training all summer leading up to the Portland Marathon. My training is well documented here on this blog. If someone thinks I didn’t train hard enough that’s an opinion, but I hardly think I am doing a disservice to anyone since my training is documented in its entirety for everyone to read through.

      Even though I didn’t run the whole of the Portland Marathon the hard work I put into my training leading up to the race paid off afterwards when I earned a 30+ minute PR the next month in the half marathon. I actually went to PR in the half marathon two times that season and I set a PR in the 5K as well.

      I can accept and learn from some criticisms, but your comment is way off base.