toni.hearts.running toni.hearts.running

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Toni Kengor  co-founder of @relentlessrunners @relentlessrunnersshop run coach β€’ empowerer β€’ lab lover #RADrabbit πŸ“© toni@relentlessrunners.com - 26.2 x 7 (3:35:23)

PERSEVERANCE /noun/:
steadfastness in doing something despite difficulty or delay in achieving success.
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I’ve gotten through it before, I can get through it again... and become even better. faster. stronger. unstoppable. πŸ”₯

Hey hey! Come check out a snippet of what my strength workout included today πŸ€— Full video is on IGTV! β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”-
All of my strength programming is by @crystalseaver. I’ve been working with that chick since the wintertime and she’s my ride or die in this strength game. Can’t say how excited I am with my strength progress since then! β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”-
Also, before you guys ask: my pre workout is @wmnutrition, use code TONI50 if you wanna give it a try!

β€œFor anyone going through a tough time. I hope you can take a step back and really re-examine what’s in front of you. Don’t be torn down by it. Grow from it. Because when the dust settles you’ll come out way stronger than you were before. And I assure you that the dust will settle.” @your_world_within β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
Lots of mindset work today πŸ’™

Patience is a virtue. || Joined @macegonerogue for part of her 5 miler this morning & followed up with strength focusing on achilles recovery. This week my initial goal was to run 11 miles outside, closer to my total miles last week (12)... but then remembered 7 of last weeks miles were on the AlterG at 85% bodyweight. So, change of plans. I’m being strict about the 10% increase of total mileage week over week rule moving forward (as long as all feels good). My Achilles is building its strength back again, and if I add too much stress it’ll do more harm than good. So, today’s my last run of the week (8 miles total), but still do have some solid strength workouts to look forward to. β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”-
It’s funny how when you throw timelines out the window, it’s much easier to be smart πŸ˜‚ I did catch myself looking at spring races again yesterday, reeling it back in though. My body will let me know when it’s 100% ready. And that’s the goal. Be 100%.

Today was about self care & work || Dry needling appointment, coaching calls & other @relentlessrunners stuff (plans updates, getting our chick @runningthealley set up for the late fall πŸ˜‰, studying/reading). I decided not to go to Wills games tonight so I could get some food prepped, take my pup on a relaxing walk by the water and get caught up in my training journal from the last couple of days (something I’ve loved doing to see progress). A packed day, but good day that I needed to feel caught up, and ready to take on the rest of the week. Anyways, I’m rambling. I’m excited to test out another 3 miler tomorrow, stay tuned πŸ”₯

Fun fact: I’m color blind and when I got the new nike turbos I thought they were light gray and coral....later to find it’s mint green 🀣 β€œbarely” grey to me meant they were practically white... not the wheat plant πŸ€·πŸ»β€β™€οΈ So if you’re having a tough day today remember - at least you know grey from green... unless you’re color blind like me. In that case, welcome to the club πŸ€£πŸ‘πŸΌ
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3 miles in my adidas blue or purple shoes (genuinely don’t know that either - when I don’t care I don’t ask lol) & excited to hang here for a little 😊

Progress || 2 mile run β™‘ 2 mile walk after & excited bc I’m ready to test out a 3 miler this week 😌

Hey tomorrow - let’s bring on 2 pain free miles. What do ya say? β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
This weeks totals:
2 dry needling appointments
2 strength workouts
1 75 min yoga class (today w/ @macegonerogue πŸ‘―β€β™€οΈ)
7 AlterG treadmill miles @ 85% bodyweight
5 outdoor miles

Here giving you the hookup! Because when you need every minute of the day to count, @wmnutrition Pre-Workout gives you the energy to power through!! Use it for a workout or just getting through the day πŸ€— Best thing about it is no jitters and no crash. Use code preworkout50 for 50% off. Go to @wmnutrition and hit the link in bio and input coupon.
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I’ve had a lot of people ask if I’ve used other things aside from the pre-workout and I’ve been testing out their natural sleep aid. I typically take gummies to help me fall asleep with this crazy baseball schedule I’m on and really like it. It’s good to take about 30 minutes before heading to bed and I’m not groggy in the morning! Seriously keep asking me all the questions you have I’m happy to answer!

I look awkward and have no idea what my arm is doing πŸ˜‚ BUT I DON’T CARE BECAUSE MY 2 MILER WAS 99% PAIN FREE! I see the light. The PT did tell me starting out running again, things were gonna ache again like it did with my PF bc all my ligaments and everything are getting worked again and it takes time to get used to it, but to not be scared of the aching. I had that aching the other day after 1/4 mile into my run. Today I had the SLIGHTEST bit at the very end - If you could even call it anything! The PT also said in terms of moving forward with mileage only increase (a tiny bit) once you do a run at β€œx distance” pain free. My last two runs were two miles and I’m fully intending to be completely strict with that advice. So next run will be 2 miles and based how that goes we move on from here. My goal is for my last week of August to be able to do all my runs pain free. I don’t care what my mileage is. First step: Be 100%. S/O to my girl and fellow baseball wag @macegonerogue for joining me on these comeback miles and killin the mixed body circuit strength workout after our run today (by the water 😍)! She got to get a taste of what it’s like getting your butt kicked by @crystalseaver πŸ˜†πŸ’ͺ🏼 One step at a time. Keep showing up.

Let me take you back to 2013 on this #flashbackfriday ⚾️ Watching my (then) new boyfriend, (now) new husband playing college baseball. Obviously took one of his baseball t’s so I could rep proudly πŸ˜‰ It’s fun looking back then knowing what I do now. I remember one of the first times we talked, and exchanged our future plans: at the time I was graduating looking for a teaching job. And he said so confidently he was getting his degree in communications & journalism but plans on playing professional baseball. I didn’t know how it all worked at the time, and was taken back by his confidence. But he believed so much in his ability to succeed, it didn’t take long for me to do the same. Fast forward to 2014 when he got drafted by the Tigers. So scary/fun/exciting and tons of adventures that come from then. Onto 2016 when plans changed and he started playing Independent baseball (professional baseball, but not affiliated w/an organization). His dreams still so big, and what’s funny is aside from him growing as a player & us growing as a couple, not much has changed. I still sit in the outfield on occasion, get excited every time I hear the same walkout he’s had since 2013 (Flowers by Moby), believing in the amazing talent he has. And what’s even cooler is he believes just as hard in my ability to accomplish my dreams ✨

How do you stay positive in a moment like this? || It’s simple. I believe so heartedly in my ability to accomplish my goals that even when I’m in a less ideal situation I believe I’m supposed to learn something from it, grow from it, and become better because of it. Stress prevents healing, so I stay calm and become fully present in where I am now. Today I ran 2 miles. And yes I can think β€œI should be running 20 this weekend and prepping for my marathon September 8th.” And for a day after deciding not to do my race I had that day of tears. But that day passed, and I look at those 2 imperfect miles as a step forward. I’m still chasing that 3:25. Idk if it’s happening this fall, this spring or next fall... but it’s happening. And when I toe that starting line I know I’ll be ready.

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