{"version":1,"type":"rich","provider_name":"Libsyn","provider_url":"https:\/\/www.libsyn.com","height":90,"width":600,"title":"BQ Or Bust: Run With me \u2013 Speed Play: 5 x 1000m @ Half to 10K Pace + Fast Strides","description":"Welcome to Week 3 of my BQ or Bust journey as I train for the Chicago Marathon with one goal in mind: qualifying for the Boston Marathon. If you\u2019re curious what marathon training actually looks like for a running coach\u2014come run with me. This week\u2019s quality session was spicy: \ud83d\udd25 5 x 1000m @ half marathon down to 10K pace (7:45\u20137:20\/mi) with 90s recovery \u26a1\ufe0f 2 x 200m strides @ fast pace with 60s rest Medium effort, medium recovery\u2014but definitely not medium sweat. In this \u201cRun With Me\u201d episode, we talk pacing, patience, and finding rhythm in speed play. Whether you're training for a fall race or just here for the mental game talk, pop your headphones in and let\u2019s do this thing together. Plus, I\u2019m still dialing in my fueling and hydration strategy. Because performance isn\u2019t just about pace\u2014it\u2019s about energy management too. Let\u2019s take the guesswork out of fueling! Take the Fuel Goods quiz to find the right fuel + hydration for your training: \ud83d\udc49 https:\/\/fuelgoods.com\/ My current faves: \ud83d\udc49 UCAN Edge \ud83d\udc49 Maurten (normal + caffeine) \ud83d\udc49 Tailwind \ud83d\udc49 Skratch chews \ud83d\udc49 Skratch hydration mix \ud83d\udc49 Precision Hydration \ud83d\udc49 Bonk Breakers The only way you fail is if you fail to try. WHY NOT?! Throughout the BQ or Bust series, you'll get: \ud83d\udc49 Weekly &quot;Run With Me&quot; treadmill episodes new every Friday \ud83d\udc49 Weekly roundup vlog + podcast episodes (new every week when these drop) \ud83d\udc49 Real talk about training, the mental game, and the ups and downs of chasing big dreams  \ud83d\udc49 BQ or Bust is sponsored by Fuel Goods \u2014 a women-run marketplace making sports nutrition simpler and smarter. Get $10 in Fuel Cash and 10% back on every order: https:\/\/fuelgoods.com\/pages\/partners\/balg?ref=balg Follow along + join the gang: \ud83d\udccd BQ or Bust Merch: https:\/\/badassladygang.pressio.com\/&amp;nbsp; \ud83d\udcf8 Instagram: https:\/\/www.instagram.com\/kellykkroberts\/  \ud83c\udfa5 YouTube: https:\/\/youtu.be\/KJAtodEG85Q?si=hmyXO2b-H4ICgEHt  \ud83d\udc6f\u200d\u2640\ufe0f Join our FREE BALG community: https:\/\/www.balgcommunity.com\/ \ud83c\udfc3\u200d\u2640\ufe0f Train with me: https:\/\/www.badassladygang.com\/join-our-training-team \ud83d\udcc6 Upcoming Training Experiences: https:\/\/www.badassladygang.com\/training-experiences \ud83d\udccb Get a Running Plan: https:\/\/www.badassladygang.com\/running-plans \ud83c\udfaf Hire a Coach: https:\/\/www.badassladygang.com\/private-coaching \ud83c\udf10 Learn more: https:\/\/www.badassladygang.com\/  Shop My Look: https:\/\/www.shopltk.com\/explore\/kellykkroberts&amp;nbsp; ","author_name":"Run, Selfie, Repeat","author_url":"https:\/\/www.badassladygang.com\/podcast","html":"<iframe title=\"Libsyn Player\" style=\"border: none\" src=\"\/\/html5-player.libsyn.com\/embed\/episode\/id\/37377505\/height\/90\/theme\/custom\/thumbnail\/yes\/direction\/forward\/render-playlist\/no\/custom-color\/88AA3C\/\" height=\"90\" width=\"600\" scrolling=\"no\"  allowfullscreen webkitallowfullscreen mozallowfullscreen oallowfullscreen msallowfullscreen><\/iframe>","thumbnail_url":"https:\/\/assets.libsyn.com\/secure\/item\/37377505"}