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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


13 Comments

Trail Running & The Reverse Taper

Wednesday: 3m easy 9:00/pace, 20min core

I know this happened last week–but i have to talk about it. GUYS, i went on my first real, lots-a-miles/hills/creatures trail run! I don’t know what it was but I felt kinda like some sort of badass hippie. haha! I’m sure you trail runners out there get it.

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Returning to base training after a marathon is one of my favorite times. Lots of easy running and low mileage is just what my body likes after a hard race. After the marathon I took 10 solid days off running and returned slowly–my first week with just 2 miles, the 2nd week 13 and last week was 20.

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I’m finally getting the rest of my tattoo finished tomorrow which means a few days off from running as it heals. Next week I’m anticipating my mileage to be closer to 18. I like taking a week as I’m building up mileage to check in with my body and make sure i’m not increasing too quickly. (I do this about every 6-8 weeks)

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I’m thankful this is the week to ease off the buildup–my shins are being a little picky so backing off more mileage, a visit to the chiropractor and a good calf massage are on the weekly schedule.

Remember, you don’t always have to increase mileage every single week as you build your base. Plus, when you don’t have a race on the schedule yet there’s no rush to get back into full on training mode—just got to make it there healthy! Seriously though, i need a race. I feel like there’s a medal-shaped-hole in my heart that needs to be filled.

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almost squished this fuzzy bug

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Hope everyone is doing a good job at recovering from the fall marathons! Be safe & smart with your return to running!

Weekly Workout Roundup!

Monday: 5m easy run 8:06/pace

Tuesday: 3.1m easy 8:50/pace, 10 abs

Wednesday: 45min shoulders & core

Thursday: 5m tempo 7:23/pace 

Friday:  Rest

Saturday: Rest

Sunday: 7m easy 7:56/pace

Total Miles: 20.6

How long do you wait before returning to your normal weekly mileage?


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Happy Halloween!

Wednesday: 45min shoulders & core

Thursday: 5m whatever pace i felt like.. which ended up being (8:05, 7:11, 7:18, 7:29, 6:57!)

Recently I visited the Edgar Allen Poe house in Baltimore and for only $5 to walk through, it was worth it.

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The people who work for the Poe house were extremely into the history and theories of his life, death and written works. It made the tour interesting and I learned a few new things for sure.

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This house was the one he grew up in and began writing but it’s definitely not the house he started writing his most famous short stories. I’m curious if there’s a Poe house in Richmond?  Anyone know?

And here are some fun houses I saw during my stay in Chicago earlier this month..

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And this one i couldnt stare at too long cause it was that creepy!

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Have a happy halloweeen!!


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What I do After A Race

Monday: 5m progressive run 8:06/pace

Tuesday: 3.1m easy 8:50/pace, 10 abs, 

One of my favorite things about a racing is the Post Race. And no, i’m not talking about the crappy d-list cover bands or the space blankets or biting a medal in a soon to be very expensive ‘foto.’ I’m talking about the things that make me smile after running hard and how to enjoy the rest of the day (with people that love you so much they’d wake up at ass-o-clock just to watch a ton of sweaty smelly people in herds pass by so they might catch a .25 second glimpse of you with just enough time to shout, “WOOOOOO!!!”)

Here’s my “after” checklist:

-drink chocolate milk & water, eat a protein bar

-hug my family, if they let me

-take off my shoes and put sandals or clean socks/different shoes on

-shower, smell like a normal girl

After Philly 1/2

After Philly 1/2

-put comfy jeans compression tights on and look like a normal person runner

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-find food/beer/brunch/yummy calories/be not normal

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After the Philadelphia 1/2 this year, I stumbled upon a place that made me really happy. A place where brunch and beer met to form world’s greatest brunch, specifically designed for Cori Maley. All my favorite things were stuffed into my favorite things. Butternut squash, goat cheese omelet. MMMMMMMMMMMMMMMM.

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The Standard Tap Philadelphia, PA– If you’re ever in town I highly recommend this place. Bonus- it’s all organic and local.

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After Chicago Marathon my friends, Patrick and Liz took me to Burger Bar and it was delicious. I love when burger places get it right!

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Bison burger with goat cheese (i love goat cheese if you can’t tell) and truffle fries. Luxury fries people. They were amazing.

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I hope this gives you a little insight to what i do after a race. Basically i change from Marathon Badass Extraordinaire to Uncomfortable Little Baby..I wanna be washed and put into warm, dry clothes. I want to be fed until my belly is full and i’ll cry until I have a bottle or two, and finally I’ll want a nap.

In all seriousness, I am forever grateful for those of you who have stood in crowds (or drank in bars) waiting for me to cross a finish line. At the 1st Chicago marathon I completed, one of my best friends, Kristina and her boyfriend David, saw me during the last 2 tenths of the race (the hardest and only uphill part of the Chicago marathon) and they screamed out name. I couldn’t believe I saw them out of the huge crowd and while wearing headphones. I didn’t know they were even coming to the race so it meant the world to me.

Last Week

Monday: 30 min legs, 10 abs

Tuesday: 20min jacobs ladder, 25min cycling, 30min shoulders

Wednesday: 3m easy 9:30/pace (first run back!) 

Thursday: 30 min full body 

Friday: 4.5m easy 8:35/pace

Saturday: 5.9m trail run 9:42/pace

Sunday: Rest

Total Miles: 13.5

What’s your favorite part of the Post Race?

Anyone racing in NYC this weekend? 


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Chi-Marathon Recap!

Recapping a marathon is a tough thing to do. Which is why i needed the week to digest and reflect on everything. Now being a week removed, I think it’s safe to say i had a pretty awesome race :). I didn’t hit my A goal–to qualify for Boston 3:35. I didn’t even hit my B goal–under 3:45, I did however reach my C goal–under 4:00. With a new PR 3:50:10, it was the best I could give last Sunday and I couldn’t be happier!

When I was deciding on a race plan the week of the marathon I still wanted to shoot for the BQ qualifying time, but I was trying to be honest with myself and 3:40-3:45 seemed more realistic based on the training I had. The plan was to head into the race nice and slow (just as i’d done in training) and pick up the pace about halfway through and try to makeup time in the second half. I basically wanted my first half to be as comfortable as possible.

The start line was electric! The weather was beautiful, 55 and sunny, and I had some really great tunes loaded into the ipod. For the first 30 minutes of the race I chatted with a really nice lady who was running her very 1st marathon. Then I said goodbye and good luck to her, put in the headphones and took the first half of the race pretty easy, just as planned.

Screen Shot 2014-10-18 at 6.18.17 PMChicago was so energetic and loud the entire race! There were very few spots of quiet running and I actually embraced them and enjoyed the few minutes of silence when they came around. Especially when I hit the halfway mark and decided it was time to work. Unfortunately my legs only wanted to go faster for a few miles.

Around 19-20 I slowed down consistently from 8:20s-8:30s to 8:45s. I don’t feel like I hit a wall. I felt well fueled.There was a point that I honestly couldn’t make my legs move any faster. I was just cruising where I felt slightly uncomfortable. Once I passed the 20 mile mark I realized the Boston Qualifying time was near impossible since I had no giddy-up left.

Screen Shot 2014-10-18 at 6.19.57 PMInstead of giving up or feeling defeated, I chose to focus on goal #2. Get in under 3:45! Around this time, mile 22, both inner quads cramped up. Never in my running career or life have these muscles cramped up. It was bad. I don’t know if you recall the last and only marathon I ran, at the same mile 22, I hit a wall. And a Santa Claus looking man was handing out Pabst Blue Ribbon. After shot-gunning a beer with a fellow runner, a good laugh and full belly of carbs later, I was back to it. This time at mile 22 I was in a squat position against the side of the road trying to stretch out my quads, a black figure walked up to me (he was back-lit by the sun and basically looked like a saint), pulled a white pill out of his pocket and said the magic words “do you need salt?”

After I took the salt and water he handed me, thanked him about a million times, I started running again. The cramps subsided quickly but I had definitely lost time. Staring at the Garmin I decided it was time to focus on Goal #3–Sub 4 hours. Again, I didn’t let this deflate me, I kept telling myself I was going to finish a marathon. And that in itself is freaking awesome.

Screen Shot 2014-10-18 at 6.20.34 PMThe last few miles I had to play a game that humbled me to the core. Run a few minutes, walk for 45 seconds. Run a few minutes, walk 45 seconds. I didn’t get upset at this beginner style running technique, instead it made me smile..that damn marathon is always harder and tougher than you can imagine. There are no 20 mile runs that can ever prepare you for a marathon. Those last few miles are ran with heart, not your legs. At least, that’s what the posters near the end told me.

The last half mile was my favorite. The cheering and crowds were awesome, the hill at the last turn was horrible, but forced a strong finish. I finally pulled out my headphones to cross the line. No distractions, just the sounds of hundreds of feet finishing their 26.2.mile trek.

Here are the things that went right from this marathon: I made it through the training and the marathon uninjured! I had a 38 minute PR! I stayed positive and happy the entire race. I didn’t give up when my pace wasn’t where I wanted it. I high-fived my best friend at mile 5!

Screen Shot 2014-10-18 at 6.19.26 PMHere are the things that didn’t go well: Pro Compression socks make my feet sweat–I had MONSTER blisters that I started to feel at mile 11 (next time I’ll run in calf sleeves). I think I started too slow. I almost had the nutrition down, but kinda forgot once mile 20 came around (should have grabbed the bananas that were offered!) Stress from work had definitely taken it’s toll during training. Cramps happened in my left foot at mile 16 and kept happening off and on until I crossed the finish. Cramps in my quads stole a lot of time.

I already feel a lot more prepared with marathon knowledge! It takes a lot of practice to hit major goals. I still have an urge to qualify for Boston, but I’m ready to hit shorter race goals and run a fast half marathon next spring. Stay tuned and thank you always for your love and support here and on instagram!

20141016_205831Last week!

Mon-Thurs: DESERVED REST!

Friday: 30min lateral elliptical, 20min biceps/core

Saturday:  2m walk

Sunday: REST

Miles: 0 running, 2 walking

 How long do you take off after a marathon?

How long do you wait to start planning your next race ;) ?


10 Comments

Chicago Marathon – Just the Tip(s)!

Monday: 3m easy 8:35/pace, 20 min triceps, 10 abs

I have a good handful of friends and bloggers  that are running this Sunday’s Chicago Marathon! I want to help as much as I can with course tips & things to remember as we all begin to pack our bags for the weekend. Hope this helps!

Don’t Forget!

#1 Bring lots of different clothing options. Chicago’s weather is crazy this time of year and you never know if you’ll need shorts or pants, tshirt or tank come race day. Make sure you have an outfit plan set beforehand i.e. If the temps start at 55 or higher, I go in shorts and sports bra (sometimes a tank top). Anything under 55 gets a tshirt/capris.

#2 Bring throwaway clothes. You will want a sweatshirt/pants/hat/gloves you can toss off at the start line or in the first few miles of the race when you start warming up. You can clean out your closet, or just stop at a goodwill and get some ugly race day clothes :).

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my throwaways. very old clothes from the closet

#3 Wear sunscreen/sunglasses. Sunscreen will keep your core temperature cooler longer–important during a marathon! Plus you know..who wants wrinkles?

#4 Don’t Chafe. It isn’t fun. Even if you’ve never ever, ever chafed before, a marathon might just do it to ya. Get some body glide, lube, vaseline, or what I love to use Bandaid Friction Stick and do what Frank’s Red Hot’s would suggest and put that shit on everything. No joke. I put that friction cream on inner thighs, under boobs, even the places where a tank or tee could rub against my skin. Toes, heels, arches…I’m not joking, i put this on everything. It’s skin insurance. (the friction cream is dry and non-messy which is why it goes everywhere…vaseline might be too messy for everywhere)

don't forget the little things!

don’t forget the little things!

#5 Bring Compression socks/pants for traveling. These things have saved my life legs more than once while sitting on an airplane or driving home for hours. Seriously throw on a pair after a race or after you shower, your legs will never feel better (after a marathon of course).

#6 Race Day Nutrition- Bring the stuff you’ve tried and tested on your long runs. Honey Stingers have been my jam for the last year. Big thanks to my coach Lauren for introducing me to them!

#7 Coffee. Lots of it on race day. mmmmmmm

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Course Info  (that I wish I had known before the longest run of my life.)  *SPOILERS!* <–haha

-The first 7 miles you run through the beautiful downtown area & then along the parks and lake for a bit. This tends to be windy since you’re on the lakefront and heading north. Don’t fight the wind or get caught up in pacing just yet. The crowd will be thick and the excitement will catch you early on. You’ll need your energy for the end of the race.

-Don’t forget to enjoy seeing all the different neighborhoods, they pass by quickly so try and take it all in.

-There are a lot of straight miles. Like you run in a straight line without breaks or turns for a mile or two at once.  Around Mile 23 the crowd support becomes scarce, the neighborhood is not very pretty and the last 3.2 miles are a straight line back up Michigan Ave. Just hang in there, put one foot in front of the other and crank up the motivational jams. You’re gonna need it. The crowd will reappear the closer you near the finish.

-It ends on a hill. Earn the medal. A flat 26 miles and you’re gonna finish on a .2 hill, but don’t worry, the crowd support is back and it’s almost time for a free beer.

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1st marathon medal 2011

-Don’t forget to enjoy yourself. This is one of the country’s biggest and best marathons! Take the time to distract yourself from the hard running and read the signs people are holding up, high five little kids, read the tech shirts in front of you to learn about different charities and reasons why people are running, smile, say hi to your fellow racers, give a couple words of encouragement if you see someone struggling near the end, give someone a compliment if you can. No matter what, enjoy this race, enjoy the run and have fun while you’re doing it.

Last Week’s Workouts

Monday: 20m Chest/Biceps, 10 abs

Tuesday: 5.3m tempo 7:49/pace, 10 core

Wednesday: 30m triceps & back

Thursday: 6m easy 8:23/pace

Friday: Rest

Saturday: 1.5m hilly hike!

Sunday: 10.2m easy 8:09/pace

Total Miles: 23

 What your best marathon advice?

 What’s your favorite race day nutrition?

 

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