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29th Birthday!

My 29th birthday started out with an early morning 6 X 800s track workout. I ended up running around the street I started my running journey on. It’s almost a perfect mile loop which worked for an 800 interval and a recovery lap. When I first started running, about 7 years ago, the goal was always to try and make it down the street to the stop sign, which was a half mile.

not the stop sign, but a sign!

not the stop sign, but a sign in Indiana!

Trying to make it to the stop sign was always a struggle. This was back when running 1-2 miles without stopping was the hardest thing ever. It was so difficult to push past the sign and continue on. My pace used to be 12:30/mile and I never thought I’d be sprinting past that sign a few years down the road. I wish my future self could have told that sweaty, tired, past Cori that she gets a little faster, running gets easier and she actually will enjoy it :)

Each split I did the morning of my birthday was between 3:00-3:10 or 6:00-6:20 pace. Every time I passed that sign I felt so much more confident entering the last year of my 20s. I cannot wait to see how I rank as the oldest in the 25-29 age group throughout the year!

 

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I spent the day with family, a carrot cake, my favorite pizza and a campfire with s’mores! I cannot tell you how much I’ve missed pizza from home. Nothing compares to it near me.

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what a beaut!

I really soaked up time with a few people while I was out here and I can’t say enough how much I love all of them.  And campfires. I really love campfires.

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Jaxon, Brant & Mason

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SIL Trish, Brant & Jaxon

Running while on vacation this time didn’t go terribly. I only missed a run or two and I’m planning on waking up early to squeeze in a long run before I take off. When I’m back into the normal routine of things this week i’m buckling down and 100% focusing on finishing marathon training like a beast. I’m getting excited!!!!!

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clearly, i’m not the only one who enjoys S’mores!

Weekly Recap

Monday: 8.5m 7:41/pace, 25min back & hamstrings, 10 abs

Tuesday: 25min chest/shoulders

Wednesday: 7.1m easy 8:44/pace

Thursday: 20 min back

Friday: 7.3m track workout 800s

Saturday: 10 min 50 pushups, abs

Sunday: Rest

Total Miles: 22.9

What is your next race!? I’m doing the Geek Run 5k next Sunday!

 


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We Cam Do BUnch ofr Brefsast

Wednesday: 7.1m easy 8:44/pace

Thursday: 20 min back

Friday: 7.3m track workout 800s

So It’s my birthday! The last year in my 20s, the last year in the 25-29 running age group. And as i’ve stated a few times here i’m trying to do things that make me happy. I also realized this means i’ve been turning into a bit of a “Yes Man” and having a good time while trying new things and keeping busy.

Last week I got an email of the places DC serves bottomless brunch (both drinks and food at a set price/set hours). Without hesitation and a week of planning Emmeline and I hit up Zengo!

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We have absolutely no problem talking and eating for hours on end. Don’t you love when you find friends like that? Especially friends you can talk about running to for hours and not feel bad about it. Or when you have bite sized waffles?

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We started with breakfast faves, eggs benedict, waffles, bacon fried rice (haha), bloody marys, sake sangria (there was an asian fusion thing going on here) then moved onto lunch with sushi.

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As the bottomless mimosas kept being topped off with extra champagne the fun pictures started happening. I’m pretty sure we said, “this is gonna be so hot.” haha

I guess the waiter liked our table–and the table next to ours–Emmeline found a soccer buddy to talk to–and he brought us mango shots. DELICIOUS!

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and the shot!

About 2:00 we decided to hit up a museum. We chose the natural history. Neither of us had been there in a while and I got to learn all about Emmeline’s crazy adventures visiting Africa.

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Inside the museum we took the only important pics of the day: and elephant butt & something that looks like something I don’t want to talk about, but couldn’t stop laughing at.

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And the obligitory Monument pic. Although, i just wanted it because the sky looked sooooo awesome!

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What should I do for my last year as a 20 Something year old??


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First Timer Here!

Monday: 8.5m 7:41/pace, 25min back & hamstrings, 10 abs

Tuesday: 25min chest/shoulders

I hit up the track near my new apartment with Andy. He’s a client of mine who is trying to qualify for Boston this fall. We do mostly strength training at the gym, but thought it would be a good idea to do a few running specific workouts. What better way to do track workouts then with a partner with the same goal? He ran 6 X 800s really well, hitting paces between 7:04-5:27.

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This was his first track workout of the season so we weren’t concerned with even pacing, just trying to see where his speed was.  Generally when doing 800s, i try to stay within 30 seconds of a specific time range and gradually go faster until the end of the workout. This week however my Coach wants me to stick within 10 seconds…this is going to take some fast math even running!

During Andy’s workout I ran 5 easy miles. It was very strange running circles on the track without a Garmin, without a workout and without trying to run fast. But I had a blast coaching Andy and can’t wait to do it again when I can chase him!

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I had yet again another crazy busy weekend which started with an Orioles game! My first to be exact. (I want to visit as many ballparks and hockey rinks as possible!) Last fall I ran through Camden Yards at the end of the Baltimore Half and I remember thinking to myself I needed to visit Camden Yards again, and not just at the 12.9m mark of a half marathon.

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Orioles vs Cardinals

The 4:00pm game time was a little different, but I liked it. Not too late, not too early. The stadium was very cool, weather was perfect, although I did miss my BLT dog from Nationals Park.

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I wore green. I don’t think i own anything orange…whoops!

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sunsetting

I’m heading out the door to fit in a run! Indiana is the place I started this crazy running adventure and I always enjoy getting back here to run on the flat terrain. Don’t forget to fit in your run or workouts first thing while on vacation! You’re more likely not to work out once the day gets started and family and friends are around!

Last week:

Monday: The 120- yep i did it again, 10 abs

Tuesday: 6m easy 8:45/pace, 30 min legs

Wednesday: Rest

Thursday: 30 min upper body, 5.3m Tempo 7:23/pace

Friday: 25min core, 4.75 easy no garmin

Saturday: 20m triceps, lower back

Sunday: Rest (pushed long run to Monday)

Total Miles: 16.1 (see Sunday)

Favorite Ballpark? old- Wrigley, new- Nationals

 


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Run Slow, Race Fast

Monday: The 120- yep i did it again, 10 abs

Tuesday: 6m easy 8:45/pace, 30 min legs

Wednesday: Rest

The past few weeks I’ve been running my first mile of each outing faster than the rest. I’m calling this the WTF. (From now on you should too.) It happens often in races when you go out too fast, but what better way to say what happened than with WTF? I was thinking to myself after a few miles into one of these particular positive splitting runs and i thought to myself, WTF..

Went (out) Too Fast.

I realized what I’d been doing. Chasing my old paces and times. Granted i’m not terribly far off, i’m still not quite there yet to be pushing paces. I got the image in my head of Mario Kart 64–Where you race the ghost of your best time. Does anyone remember this??

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Last week I started focusing on straight up making my hard runs hard and my easy runs easy. My mantra lately has been “train to race, don’t race to train.” I’ve had a great track record of PR’ing each half marathon i’ve done, but i’ve never had a 1/2 where I felt like I raced and left my entire being on a course… If I ever want to break a 1:30 half marathon, running slower on easy days might just be the key. Sounds counter productive, but I keep stumbling on articles that suggest otherwise.

Runner’s World has plenty of articles..

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And another blurb from an article at Competitor.com
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This is what I’m changing as I begin to marathon train. I’m chilling out on paces during my easy days and i’m pushing for times on the speed days. When I look back at my training log I can see that I ran too fast, too often. I did feel burnt out a lot and almost all my runs were at the “moderate” threshold. Let’s cross fingers and hope that slowing down will produce a few PRs in the upcoming months.

If I didn’t slow down on easy days, then I couldn’t take pictures of these beautiful views!

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How do your easy paces compare to hard paces?


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Try New Things

I did a long run yesterday (8.5m), and it was ROUGH. It’s been all gravy-train-sugar-clouds for the last few weeks coming back from the injury, but dudes—yesterday running humbled me and slapped me back into reality. Running is hard guys.

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As soon as I took off, my quads were screaming and tight. I probably stopped 15 times during this entire run to stretch, walk and catch my breath. The only reason I finished is because everything in my lower body finally loosened up at the halfway mark. The humidity was brutal. Even when i slowed down I couldn’t take deep breaths..then it started raining, helped a little but not really. I could have been running through the Amazon for all i knew. Humidity and me do.not.get.along. Side note: i’m running hills almost daily because of where I’m living now. Not always fun, something is always sore or achy even when pace slows way the heck down. I’m going to enjoy every minute of flat Philly & Chicago in a few months!

The hard work from running hills, in heat and humidity will shine through come the fall. That has always been true, so i’m trying not to to be discouraged with a bad run. They happen. The love for the run happens on those random days where everything clicks unexpectedly and makes all the hard work worth every humid second.

On days where i’m not building mileage I have been working toward keeping myself happy. I’m trying new things, eating at new restaurants and focusing on just plain, being happy.  When my friend Marie came into town we went stand up paddle boarding for the first time & did boxing drills at my gym.

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Marie & I in a friendly boxing workout

Last weekend our gym worked a church event and we all attempted Zumba. I’m NOT coordinated..and no, i don’t believe there are pictures of us doing Zumba, but it happened and it was a hard, sweaty workout.

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Ben, Michele, Torre & me

At the same event I got to rock climb.. that was a VERY fun first and will not be the last. Thank Bob I started doing more pushups and pull-ups because my forearms were feeling it!

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And… I got to bounce on this thing. Don’t know what it’s called but i’ve seen it at the mall and carnivals and stuff and always thought it would be fun. New and fun. For about 2 minutes then i was over it. Trampolines are where it’s at people.

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The rest are a little random, and not fitness related, but all in the same—Try new things! Like wearing my hair a little differently…

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Or having eggs benedict on a waffle…

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Or drinking a craft beer that is made with Old Bay seasoning…

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Flying Dog beer

And last but not the end of these showing up on the blog… Taking a few minutes from my day to watch the sunset. I’ve been working late most week nights and i now take the time to step outside of the gym, breathe, relax and enjoy the different colors that each evening brings.

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Workouts!

Monday: “The 120″ Workout, 15 abs

Tuesday: 30 min total body cardio workout, 3m easy 8:45/pace

Wednesday: 6m track workout 4 X 800s 7:40/pace

Thursday: Rest

Friday: 6.2 easy 7:58/pace (flat terrain = huge difference in “easy” pace)

Saturday: Rest

Sunday: 8.5m easy 9:01/pace

Total: 24.3

What new things have you done lately?

 


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Between White Lines

Monday: “The 120″ Workout, 15 abs

Tuesday: 30 min total body cardio workout, 3m easy 8:45/pace

Wednesday: 6m track workout 4 X 800s 7:40/pace

Woo! I’m ready to talk about a few awesome workouts i’ve done over the last few days..

“The 120″ – I had about 25 minutes to kill between clients so I made up a quick, fun, challenging arm workout. You start with 15 pushups (good ones!) and then do 15 TRX high rows w/shoulder rotation (if you don’t have a TRX just do inverted rows or straight up barbell rows. Then you go to 14 and 14, 13 and 13.. all the way to 1. When you finish you end up doing 120 pushups and 120 rows. KILLER shoulder/chest/ab workout. And it’s way harder than it sounds.  It starts as strength and as the reps go down so should the rest time in between, turning the workout into endurance… love it!

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Last Friday’s front squat/dead lift workout w/Arielle!

Last week I did a faster than I should have run, an impromptu tempo run. My splits were 7:52, 7:36, 6:58. 7:56, 8:15. I blame that Sun Models song I told you about last week. It will be a fantastic song toward the end of fall races. And holy mother I can’t believe my legs have speed again. Fall racing is looking up!

Today I decided to hit the track for realz. I started with a 1 mile warm up 9:05/pace <—that took some restraint, but I have to focus on keeping my warm ups/cool downs and easy running EASY.

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7:00am walkers

I wanted to keep the track workout simple & short. I’m still being cautious about overdoing it, but it’s time to start marathon training and to do that I have to push my legs a bit. 4 X 800s was the workout.

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Reunited and it feels so gooood!

Splits (with 1-lap easy recovery in between each interval)

1 X 800 3:23

2 X 800 3:20

3 X 800 3:03

4 X 800 3:00

Mile splits: 9:05 warm up, 7:12, 6:45, 6:55, 8:00 cool down, 8:15 cool down

and I kept track of my splits like a caveman…There are literally small piles of rocks that add up to the number it should say digitally and sticks that are the colon time divider. And where there aren’t any rocks it’s means zero. I’m ridiculous, but it worked… Then I realized I had a phone to use to keep track of my splits and felt like a huge idiot haha. It was fun anyway.

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I felt like I could have gone longer, gone faster, but I was just so ecstatic that it was happening I didn’t care too much about pace or distance. I just wanted to run fast. It was the first time since April that I felt like I wasn’t inhibited by an injury.

And i couldn’t help but laugh because every time I see those white lines at the track and i hit a workout hard…all I can think of is Jack Black.

Have you ever seen a girl so happy to do 800s?? Also– you know it’s laundry day when i’m wearing white socks :/

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Last Week

Monday: 3m 9:25/pace

Tuesday: 6.6m easy progressive (9:00-8:00pace), 40 min full body cardio/strength workout

Wednesday: Rest

Thursday: 3m 9:59/pace, 30 min triceps/biceps, 15min full leg TRX

Friday: 7.3m 8:14/pace, 20 min legs (straight leg deadlifts + front squats 70lb bar)

Saturday: 5m easy 8:46/pace, 20 shoulders

Sunday: Rest

Total Miles: 24.6

Track  – Love it or hate it? 

 


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Irish You Were Beer!

Wednesday: Rest

Thursday: 3m 9:59/pace, 30 min triceps/biceps, 15min full leg TRX

Friday: 7.3m 8:14/pace, 20 min legs (straight leg deadlifts + front squats 70lb bar)

So a few of you may know from Instagram last Saturday that I sat for about 4 hours to start a huge as–everyone keeps calling it–tattoo.

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Kevin @ Bethesda Tattoo

I love it.—(this picture was about 3 hours in, the last hour was spent shading in black. I go back for color in about 4 weeks. The whole time I was sitting for this i kept saying to myself “stay present” because this is mental marathon training, if you believe in such a thing. Sitting still in your mind for hours and hours enduring pain–yep, sounds like a marathon to me.

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After the amazing torture session, Sarah and I grabbed a few beers across the street at Tommy Joe’s. I owed her for sitting by my side for that many hours.

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beer in neon

The night didn’t end there. We decided to walk over to Georgetown Cupcakes (there’s one in Bethesda), but the line was CRAZY long. We did the next best thing.. got an adult milkshake (damn you Emmeline, you got me hooked!). Then we made friends with the bartender. Wanna see what happened next?

How to drink an Irish Car Bomb

1) Stare at it and make a disgusted, yet excited oh-my-god-are-we-really-doing-a-car-bomb?, face.

2) Cheers to your friend because you are now in a drinking competition.

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3) Drop the shot of Bailey’s & Jameson into the glass of Guinness. (and it better be a tall glass not a shortie.)

4) Start chugging.

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5) Man up and finish strong.
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6) Slam that shit on the counter & watch the bartender make another, then another…
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Our tab was extremely discounted and we got this love note with it<3
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And here’s a pic of Sarah just cause she looks pretty with all the lights in downtown Bethesda.
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I’m heading out for a run now! I hit a 7 miler yesterday and actually didn’t go out too fast (which has been the trend over the last week).. Started at a 9:00/pace and the last 3 miles were in the 7:40s. Super stoked about the speed coming back. I smell a 5 or 10k in my near future…

Fall races? What are you most looking forward to?

 

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