So Many Sports

Monday: 30 min mobility work

Tuesday: 7m tempo 7:36/pace, 20 min shoulders/core

Wednesday: 3m easy 9:20/pace, 15 min legs

The last few weeks back at work and normal life have still been pretty awesome. We went to a Nationals game, they didn’t make playoffs so we got tickets for $10. Beautiful game that went 14 innings and kept us entertained for a Saturday night.


Sunday we went to the Capitals last pre-season game. YAY IT’S HOCKEY SEASON!! Again, Cameron found tickets for $5. I’m not joking! Cheap seats, good sports & beer. Gotta love it.


And I wasn’t joking on instagram, i actually do wear Pro Compression socks under my jeans all the time, especially in winter because i’m always cold.


In between all the fun, sports, beers etc. Ive been doing a really good job at staying hydrated, getting extra sleep and hitting my workouts. I’m one month out from the Indianapolis Monumental Half Marathon and i’m feeling PR ready. I still have to grind out these last weeks and keep focus. In the past, the hard part of following a training plan has been getting lazy with workouts before the actual taper. I keep dangling the PR carrot, and 2 weeks off running after the race. Don’t get me wrong, I love running and hate taking time off. Since the injury this spring, I felt like I haven’t stopped, and i’m looking forward to this race then a little time off.

if possible, I’d like to squeeze in a 5 or 10k in the next two weeks just to test out the speed, but overall i’ve been confident that my workouts have been solid. I’ve been running 4 days per week, i’m hoping the next two weeks I can make it 5 days per week before tapering. I have been a little conservative with training this fall, but the 4 running workouts have a purpose. It’s not just a ton of easy running. If anyone out there thinks they can’t train for a half on 3-4 days of running you’re wrong! There are so many training plans out there that can fit your schedule. With less time to train, it just means your running schedule will call for more speed work than normal plans.

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Most of my clients, and members of the gym assume I work out 7 days per week to do what I do. They are always surprised that I only run 4 days a week, strength train 2x and generally those are on the same days as I run. I take off 2-3 days per week. It’s just how I find balance with work, life, and running. Just like my running schedule, my strength workouts have purpose & intent so i’m not wasting precious extra minutes on stuff that’s not helping me. Our boss, Danni put together a Crossfit workout that all of us trainers did Saturday afternoon:

12 minutes- AMRAP (As many reps as possible)

6 DB snatches/ each arm

12 weighted butterfly situps

12 burpees to box jumps


That’s it. 12 minutes. As many as you can do. I can probably speak on behalf of all the trainers to say it was effective! This is also why i have a hard time when people tell me they “don’t have time to workout.” I’m pretty sure everyone has 12 minutes. You just have to WORK for the short amount of time you have. I’m going to put together a few example of 10-15 minute workouts and share them with everyone here this week.


What’s your go-to workout when you’re short on time?

Anyone follow hockey? 

Week of Sept 28th- Oct 4th

Monday:  Rest

Tuesday: 8.5m interval 8 x 800s (4 @ 6:30/pace, 4 @ 6:35/pace)

Wednesday: Rest

Thursday: 5m easy 9:20/pace, 30 min core

Friday: Rest

Saturday: 5m easy 8:30/pace, 12 min crossfit

Sunday: 10m 8:26/pace

Total Miles: 28.5 


Throwback Thursday: The Time I Got Married <3

Surprise!! Cameron and I got married in Utah!

Elise took some really beautiful pictures along the entire trip of us so we could have engagement photos.. If you haven’t noticed her and her husband, Kyle, are both amazing photographers. And we can’t thank them enough for being supportive of our relationship through it all, and being willing to help us pull off an adventure wedding! :) Thank you guys!




I have to tell you guys how stressed out I was.. we woke up, had breakfast and huge latte, slapped on sunscreen and drove to Arches National Park. Soooo stressful! ;) This was the most fun, easy, love filled, laugh filled, non-stressful day of my life. It was absolutely perfect in every way.



driving to start our hike!

We hiked about 5 miles before we found “the spot.” What I realized standing up on that ledge was just how selfless the act of marriage actually is. We were giving the entire rest of our lives, our being, our companionship, to each other.




I married my best friend on September 2nd 2015. Best day ever. (also thanks to my sister Abbie for being cool about us taking her birthday as our new anniversary.. now we just have a ton more to celebrate each year!)




Signing the license!



Has anyone else ever photo bombed a moment like this? no, just me..






look at the pretty Arch in the background!




The questions everyone has been asking:

Did you plan it? We threw the idea around in July, but there was a 5th person who was supposed to be coming along the trip with us, and I didn’t really want to get married with a person we didn’t know there. She bailed on the trip the week before, and cameron called the county. We made the decision just about a week before we left!

What did you wear? i wore a Brooks running tank, black nike shorts, my Garmin & New Balance Zantes. Like i said, we hiked beforehand so a dress wouldn’t have worked.

Is that your wedding ring? It’s an athletic ring made by Qalo. I’m getting a ring made as we speak.

Are you going to have a party to celebrate? We have no idea yet, hopefully, but not anytime soon.



Colorado Continued & Utah! Vacation Part II + PRO Compression Winner!

A few last pictures from Colorado, then we headed down a scenic route to Utah. These final few Colorado pictures were taken by Cameron’s cousin, Kyle! You can check out his photography HERE.


Kyle dubbed this photo he took of us “the mountain grope.” We are all weirdos.


Blurry, but captured the Utah sign!


Our first campsite was right on the Colorado River outside of Moab, Utah. This was our view..at night. The moon was full and so bright, Kyle got a pretty cool shot with the stars & clouds.

And this was my picture the next day in the AM. You can still see the moon on the left!



During the first day in Moab, we did a fair share of exploring, Kyle & Elise took us to see Petroglyphs, an old gravesite, a waterfall…

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Saw graves dated from the late 1800s, kinda cool, kinda creepy, always a little sad.


After our waterfall visit, the sky turned super dark and made for some beautiful pictures…


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And our drive through Arches National Park, where we would go hiking on our 2nd day in Moab!



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We never got bored driving through this area. It was WAYYY too pretty! I have so many pictures these posts will be continuing through the week!

Now onto the PRO Compression winner!!!

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MIchael, send me an email at shesgoingforspeed@gmail.com as soon as possible!

Week of 9/14/15-9/20/15

Monday: Rest

Tuesday: 5.7 easy 9:20/pace + 2m walk w/LE

Wednesday: 20 min upper body

Thursday: 5m easy 8:03/pace

Friday: 4m easy 9:10/pace

Saturday: Rest

Sunday: 11m easy 8:11/pace

Total Miles:  25.7, 2 walking



Monday: 20min hips/glues/core, 1m walk with LE

Tuesday: 7m interval 6 x 1000m (1.5m warm up 2 x 1000m @ 6:53/pace, 2 X 1000s 6:48/pace 2 x 1000s 6:44/pace .5 cool down, 2 min recoveries in between)

Wednesday: Rest, 1m walk w/Le

Thursday: 5m easy 9:01/pace

Friday: 7m tempo 7:59/pace

Saturday: Pure Barre + 2.5m walk w/LE

Sunday: 12m easy 8:05/pace + 1m walk w/LE

Total Miles: 31 running, 5.5 walking

Did anyone race this weekend? 

Where’s the next vacation you plan on going?


Mondays Suck, Giveaways Don’t.

I’ve been rocking my long runs & recovery for the last month, with noticeable improvements in speed, less stopping & faster recovery. My friends over a PRO Compression sent me a new pretty pair of socks that I will use all year round and especially for recovery.


Color: Marathon Berry

During summer months I won’t wear compression socks while running, it’s just too warm. So i make it  a priority to wear them the day before & immediately after a long run. This method seems to do the trick. My legs are hardly tired or feeling beat up the next day. When it gets colder out, I’ll pair my compression socks with capris & create a warm running tight. Does anyone else do this??

This picture was taken October last year the day before the Chicago Marathon. And there I am sporting the very trendy capri & pro compression combo next to The Foodie Runner! Just looking at this makes me wonder when my next marathon will be!


Yesterday I did 11 miles with the last 4 miles with a faster finish (7:45-7:55 pace). When I get back from a long run I drink water, hop in the shower (i can’t stand sitting on the couch smelly & sweaty), put on comfy clothes & Pro Compression socks, more water or fruit & nuts to snack on before figuring out an actual meal.

sitting in the sun warming up & rehydrating

sitting in the sun warming up & rehydrating

I also like to bundle up on the couch for a while because it takes a little time for my body temperature to return to normal.


she likes to bundle up & watch tv too!


legs up, legs tight!

We went to Denizens Brewery in the afternoon for a beer & a lunch. BBQ chicken salad & a white ipa.


Now it’s your turn up your running game! Use the code PRO15 to get 40% off of PRO Compression’s socks & sleeves. PRO Compression is giving away a free pair of Marathon Socks to one of my lovely readers! You can earn up to 3 entries to win:

– leave a blog comment

– follow my instagram

– sign up for PRO Compression’s Newsletter (which will keep you updated on discounts, new colors & grab bags!)

Leave a separate comment for each entry, telling me what you completed! *Giveaway is open to US residents only please!

Giveaway ends Thursday @ Midnight!!! #keepittight


Parks Half Marathon Recap!

Monday: Rest

I love training races! They are horrible because you go in un-tapered, un-rested, un-prepared and un-expectant of anything spectacular.. sounds awful, but running a race during a training cycle helps prepare you for the physical & mental demands of racing hard. And the big reason to race before your ‘A’ race is to see where your current fitness is! I recover quickly from halfs, so i wanted to squeeze one in before the big day (NOV 7th!) to practice racing.

The most recent half I ran was for fun during an injury period (Delaware 1/2). The last real time I raced a half was almost a year ago in Philly with a PR of 1:39:25. Considering that was a flat course and the Parks 1/2 was a hilly course, I feel i’m in similar shape that I was last year, which is a great thing & a huge boost!

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I still have 7 weeks of solid training before tapering, so as long as I stay healthy I should be able to PR come November. Now, I really want that sub 1:30 time. However, after sunday’s race, I think a sub 1:35 is much more attainable. Not gonna sell myself short, I’m still aiming for the stars, but staying healthy & consistent is priority #1. Always!

On to the recap! I looooove small races. The field was 2,700 on familiar trail systems and the start line was 8 miles from my house. Can’t beat that. (Or the sweet Brooks long sleeved tech shirt). It’s an inexpensive entry fee (i think i paid $65 and that was the late entry), with a ton of cool swag, and the volunteers and people in charge were super friendly and easy to find.


shirt, headband, wine stopper medal!

Getting back from vacation kept my mind off of the race until the morning of–I honestly didn’t have a measure on how I should run the race. Last year I focused on the marathon, this spring it was the 5k, and an unexpected injury. I just started adding in speed work about 3 weeks ago..plus I just took a vacation where I only ran twice! What kind of pace does that equate to? No idea. I thought a 7:30-7:45 pace would be difficult, yet conservative, so I wouldn’t hit a wall. If I hit 7:30s I could potentially PR, if it was closer to 7:40s it would be a solid effort I could be extremely proud of. That was my game plan. Do something to be proud of and figure out how much work is left for November.

During the race itself, i didn’t have a lot of inner dialogue going. I was focused. That would be the best word for the race. Focus. I think I had 2 negative, oh-my-god-i’m-dying, thoughts, and each time it happened I focused on the time 1:30 & plastered a probably insane looking smile on my face, which ended up working and eliminated the negative thoughts like a charm.

2015 Parks Half Marathon - Photo by Alex Reichmann, MCRRC

2015 Parks Half Marathon – Photo by Alex Reichmann, MCRRC

For almost the entire 2nd half of the race I followed 3 dudes in front of me who were running similar paces . They don’t know it, but they helped me when the hurt set in. I wish I could thank them, but I lost them after I crossed the finish. All I can say is, it feels fucking awesome running with the boys.

The last 4 miles were hard. I worked HARD for those last 4. I usually walk a little towards the end of these races and lose a lot of time, so I only let myself stop at water stations. I finished as the 38th women with 1:40:02 (7:38/pace) and 12/175 for my age group. I felt generally good the whole race and my mental game is getting stronger than it’s ever been.

And this picture is for my runner friend Emmeline, who always thinks my race pics are beautiful. This is what it looks like to sprint down the chute. Emmeline, you are welcome.

2015 Parks Half Marathon - Photo by Dan Reichmann, MCRRC

2015 Parks Half Marathon – Photo by Dan Reichmann, MCRRC

The finishing chute was short & sweet: medals, cups of water, winter head bands & a tent to check your official finishing time. Mama Lucia’s provided a huge breakfast–eggs, potatoes, bagels, pizza, fruit… too much food for me after a hard run. I grabbed a watermelon slice and some water and headed back home so I could shower and get brunch with Cameron.


We ate at brunch at Matchbox and I got eggs benedict with potatoes.. so good!



Then, as per usual, we did something fun in the evening—> Death Cab for Cutie concert!


I’m so excited to see how the next 7 weeks of training unfolds, time to grind it out!

Sept 7th-13th

Monday: 10m long 8:45/pace

Tuesday: Rest

Wednesday: 6m Goal 1/2 Marathon Pace workout (2m warmup, 3 GMP @ 6:58/pace, 1m cool down)

Thursday: 20 minTRX upper body

Friday: 7m interval (10 x 400s @ 6:15/pace)

Saturday: Rest

Sunday: Parks Half 13.1 race 7:38/pace

Total Miles: 35.1 (seems high, only because I pushed my 10mile long run to monday!)


Camping in Nebraska, Hiking in Colorado (Vaca PT 1)

Monday: 10m long 8:45/pace

Sorry i’ve been missing, I took a vacation! For my birthday this year, I asked Cameron if we could finally go with his cousin Kyle & wife Elise, out west on their annual camping trip through Colorado & Utah. They’ve been trying to get us to go for years, and the timing never worked out. From now on we will make the time to go on this trip! It was by far the most fun, adventurous, laugh-filled, breath-taking trip i’ve ever been on.

Aaaaand the longest car ride i’ve ever taken. Starting from Maryland and resting in Ohio for a night where my extended family lives was our first part of the trip.

My grandparents Stan & Helen

My grandparents Stan & Helen

Once we made it to Indiana (where Kyle & Elise are from) we slept & hit the road on the bright! 5:00am riding across the most boring states in all the land… Illinois–> iowa –> Nebraska –> where we finally stopped for the night and camped. Had to document the very first tent i’ve ever set up!



the most exciting part of Nebraska!

The next day we finally crossed into Colorado & once we made it to Estes Park we took off on our first hike in the beautiful Rocky Mountain National Park. I can only say good things about this hike. It was long (10.5 miles!) and the terrain changed over and over again. It honestly never got boring and the weather was perfect. I’ll just let the pictures speak for themselves!




we did not intend to match! whoops


the sunset!

the sunset!

After a night of camping in Rocky Mtn Nat’l Park, we set out toward Utah, but first taking the scenic route up the mountains where it got pretty cold, but made our pictures pretty cool.



me taking photos of the photographer taking pictures of the professional photographer…






more to come!


Week of 8/24/15-8/30/15

Monday: Rest

Tuesday: 7m combo workout -2m warm up, 3m @ 7:35/pace + 4 x 2:00min @ 5k pace 6:27

Wednesday: 4.5m easy 9:25/pace, 10min core

Thursday: 5.5m interval run

Friday: 9.5 long 8:16/pace

Saturday: Rest

Sunday: 10.5m hike in Colorado (Rocky Mountain National Park)

Total Miles: 26.5 running + 10.5 hiking


Week of 8/31/15-9/6/15

Monday: Rest

Tuesday: 1m hike

Wednesday: 6.3m hike in Arches National Park

Thursday: 7m fartlek 7:50/pace

Friday: Rest

Saturday: Rest

Sunday: Rest

Total Miles: 7m running + 7.3 hiking

What’s the longest car ride you’ve ever taken?

Anyone been to Rocky Mountain National Park? 


Junk Talk & Half Marathon Training

Monday: Rest

Tuesday: 7m combo workout -2m warm up, 3m @ 7:35/pace + 4 x 2:00min @ 5k pace 6:27

Wednesday: 4.5m easy 9:25/pace, 10min core

Holy crap i’m back to it again.. mileage is averaging about 20-25/weekly and i’m slowly starting to throw speed & hill work in. For those of you that might be interested i’m fusing the Crossfit Endurance 1/2 marathon plan and also an intermediate traditional running plan from Competitor.com together so i can run happy this fall.

As much as i love the CFE training, there are no easy runs or ‘junk miles’ or long runs built into it. It’s all business. And for me to run happy and feel good I need the easy mileage! I love the long runs, and I like the carefree, go at whatever pace, fun runs. Which is why i’m merging the two plans together.

*sidenote: all the pictures in this post have nothing to do with easy miles..unless you consider that hiking on Billy Goat Trail is no joke and definitely a hard cross training day.. Deena & I did 5 miles which took over 2.5 miles! crazy!


Let’s talk about something I mention often. Junk miles or the easy, recovery/optional miles.  Junk miles are only “junk” if they don’t have a purpose in your training. For instance, my body doesn’t handle high volume very well. I believe this is due to the nature of my work–i’m on my feet training people the majority of the week, therefore i don’t have a ton of recovery time off of my feet in between harder running workouts. I benefit greater by strength training and cross training instead of running easy/junk miles just to add volume. HOWEVER—>there are plenty of benefits to easy running.

Straight from Runner’s World: “Running super slow and relaxed for one to three days after tough workouts gets blood flowing to muscles, which flushes away broken-down proteins, delivers new proteins to rebuild damaged tissue, and carries carbohydrates to replenish depleted stores in muscle cells. “That gentle exercise bathes muscles in the good stuff they need and removes all the bad stuff caused by the prior training,” McMillan says. “And running as part of your recovery makes your body say, ‘Oh, I’m still getting this stress—I better build this tissue even stronger.'”

(I constantly tell my clients to walk or jog or get some type of cardio in when they are sore for those very beneficial reasons! ^)


There are also some not-so-good things about the easy extra mileage. It gives less time to cross-train, strength train, & to actually let your body recover completely. It’s still a high impact activity. I have a hard time with the concept of recovering from running by running more. It’s like if i did pushups one day, and recovered with pushups the next day—>but on day two i did less pushups at a slower pace…kinda makes me sound like a crazy person right? But in the same instance you could do pushups everyday if you wanted to, it’s whatever works for you. Is all of this giving you a headache too?


I guess what I’m trying to say is you do you! Each individual runner needs to determine how many rest days and how many running days they need to stay healthy, progressing, and also give enough time during the week to balance out the cross-training, strength training and recovery.



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