Secret to injury and stress-free running

               This morning I got up at 6am to get to the gym early. I was not feeling the run at all; my legs felt heavy from yesterday's weight lifting session. But, I was ready as ready can be. For the past 2 weeks I have been using a very successful formula for non-injury and it works for me. Not sure it works for everyone, but so far I've been able to incrementally up my miles each week without stressing my body (and mind) out.

Here is the formula for non-injury and stress-free milage increase for marathon training:

1. Do all runs that feel long to you this way: the beginning 90% at an easy aerobic, and 10% of the end at much faster pace. You should be fully warmed up by this point therefore your "sprint" should be quite easy to accomplish. 

2.  To help keep you at an easy pace listen to audiobook, podcast, comedy, news, or watch a movie (if on a treadmill). Below is a comedy show on Netflix I watch on my run today (during the aerobic portion of my run that is). 

3. To do your "KICK" at the end make a fast paced playlist on your music player and ONLY turn it on then. I personally have a Spotify and my account name is Miriamsart, in case you want to follow me. 

4. As your training progresses, and you feel stronger, increase the percentage in which you sprint. (these will become your speed runs). 

5. I use to not be a proponent of cross-training. In fact, I always was the one runner who swore she only loved to run, therefore would ever only run. But THE WEEK I began weight-lifting every other day I noticed an increase in the power in my legs and my core. Just remember not to do a BIG weight lifting day (for your legs especially) the day before a long run, or you WILL suffer. 

6. Always bring water with you. Take sips as needed. 

7. ALWAYS, I mean ALWAYS stretch after running....below are the three stretches I ALWAYS do after every single run....

This is the face of a proud runner. Now to face the day. 

Reluctantly will try yoga.....

          I am not the cross training type. I simply love running and wish I could JUST do running. But yesterday's 4 mile run was very painful on my calves. I am willing to give yoga a try to perhaps stretch those injured muscles. Here are the two sample videos I will be trying before I actually go out and get a book. Will report back how this morning goes.

Need recommendations for which training to do for marathon

                    I have been researching which training path to follow for my marathon in November. I have some time to figure this out, but the more I learn the more I am confused. I am not a huge fan of cross training and as much as I'd like to do Bart Yasso's method, I don't know if I'll stick to the cross-training part of his plan. A few have suggested Hal Higdon's plans. The Marathon Training Academy with Angie and Trevor also have individualized plans they sell, which sounds really nice. Will check them out and post my findings here soon......what suggestions do you all have?