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Shoppin’ For My-se-elf…

Mon: 5 Rounds: 500m row, 8 body weight dips, AMRAP* TRX triceps extension, 15 each side lateral wall ball slams.

Tues: 4m easy 8:20/pace, AMRAP TRX chestflys/pushups 

Wed: 4m easy (but hard because of the wind) 7:34/pace, 15 min running drills/ 5min bare foot running

Thurs: Rest

* AMRAP= As many reps as possible

How is it Thursday already! I’ve been meaning to blog but shopping for myself got in the way. Also, i’ve been meaning to Christmas shop for other people, but shopping for myself got in the way. Seems like I end up buying gifts like this— one for you, one for me hehee, I can’t help myself! Some of the Cyber Monday deals were way too awesome to pass up!

I bought a 4-pack (but shoulda bought more packs) of Nuun, my favorite training drink of choice–Also, got the email that I’m now a Nuunbassador for their company. Congrats to all the other bloggers out that are now part of the Nuun family :).

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I’ve wanted to try Pro Compression tights for the longest time and with a discount code and free shipping, they now have a fine home on my rear end. Speaking of, they have a high waist band which is nice so you don’t get the muffin top and they’re nice and thick–no undie lines or anything else showing through!

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Then I got one two new pairs of shoes. I needed to replace my favorite New Balance Minimus with a new pair for work. And I also wanted to give New Balance a go with a pair of running shoes.

4mm left, zero drop right

4mm left, zero drop right

The running shoes I bought are Minimus WR10GY. They are still a 4mm drop (what i’m used to), just a lot less shoe than normal. I’m starting to incorporate barefoot running & lots of new running drills into a weekly routine so it seems only natural to get a shoe with less cushion. I’ve been walking/standing/strength training in zero drop shoes all year and I can’t tell you enough how different (in a good way) it feels to lift or squat in shoes where your heel is level with your forefoot. And bonus: my form has improved.

Seeing these positive changes is making me want to run in zero drop. I used to have arch pain constantly–I thought my high arches needed more cushion. Turns out I needed less, a lot less. The New Balance Minimus have literally zeroed out any foot pain i’ve had standing in shoes all day.

and they're so pretty too!

and they’re so pretty too!

I’ve also noticed after barefoot drills my right plantar fascia gets tight and I have to work it out a good deal for it to feel better. This could have been a much worse problem had I not tried barefoot running. <—But Cori, what if barefoot running is making your fascia tight, why don’t you just stop—> Because, made-up-person-i’m-blog-talking-to, my tight fascia probably has been a problem that was hidden with well cushioned shoes that absorb and hide high impact shock. All issues I’ve had have been on my right side (ankle, shin, soleus, & hip). Could the root of all these problems be caused by tight connective tissue along the bottom of my foot? Perhaps. I’m hoping that incorporating running drills and changing training plans will lead me to working out kinks & getting into a healthy racing year and one step closer to becoming an Unbreakable Runner.

Also, just as important as these running discoveries: Snicker Doodle Muddy Buddies. They are at Target right now. Buy them, buy them now.

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Just be sure to buy them with friends to share with. There are 11 servings in this bag. I ate the entire thing in 2 sittings. Eeek.
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How’s your week going?

Barefoot drills? Thoughts? Any discoveries?


8 Comments

Ugly Sweater Run!

Wednesday: Rest

Saturday I woke up way too early to run a fun 5k. –Just a sidenote after years of racing, opt for the night races if you aren’t running for time. It’s WAAAAYYY more fun & relaxing, plus running in the dark automatically makes you feel like a fast runner.

My roommate found the Ugly Sweater Run which stood out from a lot of holiday 5ks for the simple fact they give you a beer at the end. It’s not often you get alcohol after a 5k, so i was on board. That sounds worse than it should, I didn’t do the 5k just for a beer.. jeez… the hats are really what sold me. …also any race that offers free pics is awesome cause they basically blog for me;)

me and Leslie!

me and Leslie and her pup Tessa!

The race itself was not as jolly/amazing/unique as the website claimed. There was a few inflatable reindeer about a mile in, the water station in the middle of the race was disorganized and there was a weird wet foam machine at the finish, i’m guessing it was “snow”— However I thought for the free hat (even though I heard people saying it was the same as last years) the free can of beer and the proceeds benefitting Save the Children, it was fun! The course was actually pretty too with a loop along the harbor.

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Ive done a fair share of fun Five Kays over the last few years and all I can say is if you havent already – do one. Not everyone should run a marathon, but everyone can run/walk a 5k. These are a great way to fit in a workout, encourage a friend or family member who wouldn’t normally workout or run. It’s a lot of smiles and laughs, such a fun way to start the weekend :)

love this candid

love this candid

Now i’m off to the gym for another CrossFit Endurance workout. Wish me luck this weekend when I try to do all my Christmas shopping.. i haven’t started at all :/

Oops–almost forgot the most important part.. After the 5k I ate eggs/french fries and for the first time ever I had an oyster. Pretty much what i expected. They taste like salty boogers. I’ll stick with mussels thank you!

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Themed 5k’s love em or hate em?

Is your Christmas shopping done?


11 Comments

Unbreakable Runner

Monday: 4.1m interval (pace ranged from 8:15-6:50), 20min legs/shoulders/abs

Tuesday: 5m easy 8:10/pace, CFE (Crossfit Endurance) 5 Rounds- 500m row, 20 burpees, 20 sit-ups

I bought a new band for my Garmin. The lime green color was looking really dirty after 2 years of sweating in it. So I bought the band for the newer models. The forerunner 15 straps fit the forerunner10 (in size Small for women!), so I had a lot more options :) I’m sure all of you are just as fascinated as I was. haha

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To work on better running mechanics and start a new approach to training this year (i’m already in 2015-so “this year” means the new year), I’ve been reading Unbreakable Runner. This is a CrossFit Endurance training program (not the body building side of CrossFit) which will supposedly help with running mechanics, fixing and preventing those lingering injuries due to muscle imbalances and instead of race “peaking” only a couple times a year, this program says it will keep you at 95% all year long on a lower mileage program. Which means you can race more often, run less miles, and recover faster.

My favorite aspect of this book is that it isn’t trying to disregard the high mileage traditional running plans (which every single runner follows or has followed). It’s actually offering an alternative for those runners that get injured often and those who want to run for a lifetime.

Understandably this sounds too good to be true. I’m only 50 pages and a few CFE workouts in and I’m already a believer. I’ve never been able to run more than 40 mile weeks without getting injured so to put this even further to the test, I will be following their 5k and half marathon plans once I choose races. And lucky for you, i’ll probably be talking non-stop about this program :) 2015 I’m coming for ya!

After my workout:

After 100 burpees, 100 sit-ups, 2500m row & 5 mile run

After 100 burpees, 100 sit-ups, 2500m row & 5 mile run

After a shower & food:

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Last Week

Monday: Rest

Tuesday: 10m - 3 X 8:30, 3 X 8:20, 3 X 8:00 & cool down 8:45

Wednesday: 20 core

Thursday: 4m easy 7:54/pace

Friday: CFE 25min arms/abs (3 rounds 5 pull ups, 10 pushups, 15 sit-ups)

Saturday: 3.1m Fun 5k, untimed

Sunday: Rest

Total Miles: 17.1

Have you read Unbreakable Runner?

Are you using a different running plan that doesn’t involve high mileage running?

 

 


15 Comments

First T-Day Run Ever

Monday: Rest

I’ve never once set foot out the door on Thanksgiving. Never laced up, never turkey trotted and never worked off my pumpkin pie before I ate it. But I needed it this year. I like running in different locations, so just getting out on the Ohio roads felt good, even if it was cold and snowing in my face hah.

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It’s hard to see in the pic, but those rolling hills got me! I gained over 400ft of elevation in 4 miles. I was actually at 1,000 ft elevation…totally different from my sea level legs.  I wasn’t really anticipating a hill repeat effort, but hey it’s the first in my off season.

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At least there was a hot shower, coffee and food to eat shortly after… oh this must be why you guys run on Thanksgiving morning haha.

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Oh and I don’t have any pictures of the pumpkin pie because I ate it. ALL of it. Then of course there were way too many family pictures being taken!

This is my cousin Brooke, me, Grandma Maley, & my niece Peyton:

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Also—Ohio is hilarious. I miss the Midwest so much. Where are you ever going to find solid hunks of chocolate for sale at the grocery store like this?

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Peyton <3

Or this…can you spot it?

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Or the best of all.. someone that caters to your alcohol purchasing needs? On register ONE?

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I feel like I should have bought the Ohio shirt, walked around with a hunk of chocolate in one hand and a 12 pack of beer in the other… I’m guessing that’s what Ohio wanted me to do.

Last Week

Monday: 4m easy 8:16/pace, 20 min chest/back

Tuesday: 6m easy 8:14/pace, 20 min triceps/ core

Wednesday: Rest

Thursday: 4m hills 8:33/pace

Friday: Rest

Saturday: Rest

Sunday: 5m fartlek 7:33/pace

Total Miles: 19m

Anyone traveling for Christmas?

How do you handle scheduling your workouts while being around family?


7 Comments

#WeAreThankful

This has definitely been a laid back week for running. There was no reason in particular that I didn’t run much, other than I just didn’t feel like it.  I did much more strength training so running on sore legs wasn’t gonna happen. It is a good time of year to relax a little, without an intense training schedule and get goals ready for January. In fact, it’s a great time of year to reflect on why I’m thankful (duh)!

Here are the top 5 things I am thankful for this year <3

Being healthy enough to run, finish and PR a marathon: If you followed my blog over the last 6 months, you’ll know I had an ankle injury and came back to train for a marathon in October. During the marathon I was so incredibly thankful I was healthy, uninjured and actually running a marathon. Even now after the race, I’m so thrilled that I’m still healthy and did not get injured this fall.

Coffee & Carbs: Kinda ridiculous to be thankful for, but I had a rough year…and almost every morning the thing that got me out of bed was knowing I would have a warm cup of coffee. Most times when I was out for a run I would picture a big cup of coffee and an egg sandwich with a bagel or toast and it would get me through the workout.

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Training Clients: I get asked every so often if I have difficult clients or if there’s a person I don’t like to train. The answer is honestly no. Right now my clientele is amazing. Each of them have their own personal goals, struggles, and things to overcome. It is an absolute honor to help each of them on a weekly basis.

Friends & Family: This is always an easy one since they are the people you laugh and cry with,  lean on and love.  And when you don’t call them for a long time, they forgive you ;).

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my dad !

 

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nephews: mason, jaxon & brant

 

The last thing I’m thankful for is silence. I finally began to take time away from work, people, running & stress to just sit and breathe. Life goes by very quickly, especially when you don’t take the time to be present in moments. This is something I’m continuously going to work on.

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Weekly Recap

Monday: 45min upper body

Tuesday: 5.6m “race pace” workout

Wednesday: Rest

Thursday: 3.5m easy 9:05, 35min legs

Friday: 40min arms & core

Saturday: 20min core

Sunday: 2.1m trail hike

Total Miles:  11.2

Soooo what are you thankful for?

Anyone traveling for Thanksgiving?


12 Comments

Shifting Focus

Monday: 45min upper body

Tuesday: 5.6m “race pace” workout

(^ Race Pace progression workout. 1 mile warm up 9:05, 1 mile marathon pace 8:45, 1 mile half marathon pace 7:35, 1 mile 10k pace 7:08, 1 mile 5k pace 6:40, half mile cool down. Very fun workout I pulled from a RW magazine. Very interesting to feel pacing for different distances.)

I still haven’t picked out any races, but i can say that I’ve enjoyed taking the stress out of running right now. There’s always pressure to preform well during a race, especially to hit time goals. I might run a 5k for fun this winter, but honestly i’m ready to put in the time to cross-train and build mileage to set up for a healthy spring. Winter is all about maintaining…and pumpkin pie.

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I would love/like/hope/willsitonsantaslapandaskfor a sub-20 5k and a 1:30 half marathon next year. Hitting these goals in the past has been difficult since I’m constantly training for several races at a time. Just because we “run” doesn’t mean we can run well at each distance. I think somewhere along the lines of blogging and personal expectations we forget that the 5k, 10k, half and full are completely different races with different training cycles.

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The Chicago Marathon was the kick in the grass I needed to realize that if I want to qualify for Boston and run a marathon 15 minutes faster in the upcoming years, I need to solely focus on marathon specific training. Elite runners don’t run every distance well, how am I supposed to? LIke I said, I think we get caught up in seeing everyone on Instagram or blogs and think we can do it all. Chances are we can’t, especially when running isn’t our full time job.

little  baby deer from my run Sunday

little baby deer from my run Sunday

I’m not trying to be a downer here, just trying to remind myself to take one race distance at a time and put the effort toward one goal at a time. If I want magic to happen and goals to be met in 2015, I need to focus on one thing at a time.

this guy crossed right in front of me

this guy crossed right in front of me

So far, and this can change on a whim i’m sure—I’d like to focus on my 5k goal in the spring and the half goal in the fall. That way I’m not squeezing several goals into 2-3 months just to buy into a race. The 5k will be a different type of training for sure, but I can take a few go’s at it since recovery is faster. Then after my normal June low-mileage month,  I can focus on 1-2 fall half marathons, again to have more than one shot to hit my time goal.

no, i will not stop wearing my favorite sweater :)

no, i will not stop wearing my favorite sweater :)

OH and I passed the 1000 mile mark for this year :) feeling good!

Last Week

Monday: 4m trail run  9:17/pace

Tuesday: 6.5m easy 8:35/pace, 1hr TRX full body workout

Wednesday: Rest

Thursday: 5.4m easy 8:25/pace, 40min triceps/shoulders, low back

Friday: Rest

Saturday: 20min back workout

Sunday: 8m easy 8:16/pace

Total Miles: 23.9

What do you guys think? Is it a good idea to take a break from the marathon and focus on speed?


5 Comments

Phone Dump Friday #5 and A Big Decision

Monday: 4m trail run  9:17/pace

Tuesday: 6.5m easy 8:35/pace, 1hr TRX full body workout

Wednesday: Rest

Thursday: 5.4m easy 8:25/pace, 40min triceps/shoulders, low back

Lotsa randoms today, but first I want to say I’ve made a huge decision this month. I stepped down from the manager position I took on 7 months ago, and am returning to full time personal training. If you noticed my lack of posts or in depth content,  it was due to the hectic job which noticeably took a toll on my life (personal, social and running.)

I’m happy to say I will have much more free time to focus on the things i love and take care of my body and mind. It was difficult to try and help clients when i felt like I was falling apart. My job was stressing me out so badly I became a tired, unhappy person. I lost sleep, stopped enjoying running–i was anxious about work-related things while running even though i was trying to relieve stress!  I guess what I’m trying to say is sometimes, when you’re not happy in your job—take a moment and ask yourself why you’re doing it? Do you love what you do? Is the money worth it? Are you sacrificing other parts of your life that you might regret down the road?

Sorry for the seriousness on a Phone Dump day, but i had to get it out! Now I have to get some randoms out! Enjoy the pics, and share with me what your long run this weekend is! Mine is hopefully 8!

Katniss for Halloween

Katniss for Halloween

And my roommate Leslie–Hocus Pocus, everyone’s favorite Halloween movie. Did you hear the rumors about a Hocus Pocus 2??

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Nike sponsored the Hunger Games right?

Cutest-tastiest-smallest-macaron ever.

20141025_232919Kristina BFFFFF and her newest little baby Adalynn
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Adalynn slept right here for a while.. It was sooo sweet!
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Twas the night before the Chicago Marathon…

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Foodie Runner and the Bean

Best coffee house board referencing a few of my favorite shows ;)
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Aaaaannd cause I was having a good hair day.
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Last Week’s Recap

Monday: 25min back/legs, 10 abs

Tuesday: 5m easy 7:53/pace, 30min triceps

Wednesday: 3m easy 8:50/pace, 20min core/legs,

Thursday: 5m easy 8:30/pace, 25min chest, 10 core

Friday: Rest

Saturday: Rest

Sunday: Rest

Total Miles: 13

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