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A Very Cherry Blossom Recap

Monday: Rest

Tuesday: 35 min chest/back/abs

Wednesday: 3.5m easy 9:30/pace, 15min hips & stretching

I woke up Sunday morning feeling really good & very nervous. My plan was to go into the race and attempt to stick around a 7:30/pace. I haven’t run a long distance event since the marathon last October. <—I can’t believe it’s been that long!  I just figured this 10 Miler would gauge where my fitness is and help me plan the next steps to reaching goals.

After many years of racing, I’ve become a pre-race pro. Everything was laid out or packed up the night before, water was already in my car and all my food & supplements were laid out on the counter. My alarm went off at 4:45am and it took exactly 30 minutes to get out the door. For breakfast I had half a bagel with peanut butter & half a banana, a full glass of water with a B12 vitamin, a non-drowsy allergy med & Sports Legs. I had a throwaway to-go mug of coffee for the train ride into DC & a water bottle with Tri-Berry Nuun to chug after the coffee. This has been my pre-race regiment for as long as I can remember and if it ain’t broke, i ain’t changing it.

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The train ride was a piece of cake, the port-a-potties were a-plentiful and gear check (even though I didn’t use it) seemed to be smooth. An accident involving a motorcycle & a pedestrian caused a slightly delayed start and the course to be shortened by approximately half a mile.

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the monument & the moon

I didn’t get into my corral as early as I’d have liked and i ended up behind slower runners. This caused a lot of weaving and slower times during the first 4 miles. I was getting so frustrated that I finally stopped looking at my watch and just focused on finding clear running spots to pass people.  As I weaved around and tried to speed up, i kept telling myself to, “Remember what Joan said, ‘save some for the end.'” This helped remind me there were plenty of miles left to makeup time.

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Almost immediately after calming myself down, the corral crowd fell back and I got to do what I do best. Speed up on flat roads. At this point I made the decision to not look at my Garmin, run solely on feel and push the last two miles. I relaxed a bit enjoyed the course–the first few miles were part of the Rock n’ Roll USA 1/2 & the most of the final miles were the same course I ran during The Parks 10k. The familiar ground was comforting and the cherry blossom trees were bloomed & beautiful. There was a part of the course where both sides of the path were nothing but cherry blossoms, it was like we were all running through the clouds in a Super Mario Brothers game, it felt so surreal.

Until of course my legs started telling me they were tired. But it was all good. The course was shortened (small mental boost!) and all the 5k training & racing have taught me that I can run hard for a mile or two before the real hurt sets in. I just put my head down and kept turning over my feet, picking them up off the ground as quickly as possible. Before I knew it I was traveling up the hill near the finish—is it me or are races ending on hills more and more these days? It’s just plain mean—and instead of stopping, I just said “wait for the downhill.” The down came and I cruised into the finish. If the course wasn’t shortened I was on track to finish in approximately 1:13:35. I thought on a magical day I could do a 1:15. I thought Sunday I was going to run a 1:18, possibly.

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Putting my watch away, taking Joanie’s advice and racing with how my body felt that day, was the best thing I could have done. My friend Sarah, who also ran the race, told me the same, “Run without your watch, I bet you’ll do way better than you think.” Not sure i’ll ever go fully bare wristed. But not seeing each and every mile split gave me the freedom to run my own race & not my watch’s.

my neighboorhood

my neighboorhood

My brain thought I was only capable to run a 7:30/pace for the race. My body is capable of so much more. I’m taking those risks I talked about when i switched my goals over to “speed.” It’s really amazing to let go of what you think you’re capable of, what your brain and numbers tell you you’re capable of and just try, take a risk, and push…

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Cherry Blossom Expo & Spartan Race Giveaway Winner!

This weekend went by so fast! Friday and Saturday I spent a good amount of time stretching and rolling out my legs. I’ve come to realize that “shake out runs” don’t work for me. I need a solid 2 days off from running before a race to feel fresh both mentally and physically. If i do a shake out run 1-2 days before a race, I end up going nuts about phantom aches/pains or stressing over pace. I understand the purpose for a shake out, but I just can’t anymore. I love going into a race like a dog being let out of the cage. I like being mentally fresh–just knowing I had an extra few days off from running gives me a boost!

Onward to the expo! It was held at the National Building downtown DC and i’ve never been there! I’ve lived in this area for almost 3 years now and this was a very pretty building.

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The expo was bigger than i anticipated and there were people around every corner helping out with directions and race day information. I didn’t do much wandering around because I was more interested in the speakers for the day. Dorothy Beal of Miles-Post.com talked to a group of us about blogging, life balance & how becoming a successful blogger was a little luck and a lot of behind-the-scenes work. After hearing her speak and getting to meet her she is a super sweet, extremely genuine person. Her passion for running & relationships with companies & people is contagious. I’m definitely looking at my blog and running business in a refreshing new light.

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Right after Dorothy, Joan Beniot Samelson spoke! She was the sweetest lady and had many stories and advice of encouragement. One thing she said that stood out to me was, “Runners don’t use their upper bodies enough.” This is something I ALWAYS talk about to my clients. The upper body has a huge role im running and if you don’t work it out, you’re missing out! Joan also made a big effort to encourage people to cross train, not only in the gym, but in life…such as gardening, going for a walk, picking up wood for the fire, nordic skiing, anything and everything to keep moving and stay active in everyday life so you can continue to run into your later years.

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Her advice for racing was 1) not to try anything new on race day 2) run by body feel for the given day 3) save some energy for the end miles. She said it’s always a better mental boost at the end to pass people, than to be passed. She was amazing to listen to.

I’d like to encourage anyone signing up for a race to check out the clinic schedules for speakers. If you have a chance to sit in a room with an Olympian and hear their passion for running the night before a race, you will run your heart out the next day. Her words spoke to me yesterday (i’ll talk more about this once the recap is up), and Dorothy’s love for blogging and running made me realize i’m not alone, in sometimes what feels like a lonely sport.

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sunset from Saturday night :)

And now for the winner of the Reebok Spartan Race Giveaway!!!

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Alberto–> Send me an email at shesgoingforspeed@gmail.com within the next 3 days so I can send you your coupon code for a super awesome free race! Thanks for reading!

Monday: Rest

Tuesday: 6.4m hill repeats (16 x 100m repeats pace between 6:30-6:50), 15 min glutes/lower back 

Wednesday: CFE 5000m row, 100 lat pulldowns (single arms), 120 bosu ball burpees w/pushups, 200 situps (varied type). 

Thursday: 5m intervals –10 X 200s (2 @ 5:39/pace, 2 @ 5:36, 2 @ 5:33, 2 @ 5:27, 2 @ 5:24)

Friday: Rest

Saturday: Rest

Sunday: 9.5m Cherry Blossom Race 7:22/pace Finishing time 1:10:02 (337th Female, 107th Age Group 25-29)

Total Miles: 20.9

Anyone else race over the weekend?

Shake out runs love ’em or leave ’em?


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Phone Dump Friday #6!

Monday: Rest

Tuesday: 6.4m hill repeats (16 x 100m repeats pace between 6:30-6:50), 15 min glutes/lower back 

Wednesday: CFE 5000m row, 100 lat pulldowns (single arms), 120 bosu ball burpees w/pushups, 200 situps (varied type). 

Thursday: 5m intervals –10 X 200s (2 @ 5:39/pace, 2 @ 5:36, 2 @ 5:33, 2 @ 5:27, 2 @ 5:24)

Happy Flex/Phone Dump/TGIF/Can’t wait until Sunday’s Cherry Blossom 10 Miler, FRIDAY! Before we go into the random pictures that didn’t make it onto the blog let’s talk about entering the Spartan Race Entry Giveaway! <—If you win you will be given a code to use for a free entry. So the winner of the code doesn’t necessarily have to be the one to participate in the race. If you have a friend, spouse, co-worker who like adventure races, win it for them! How much would they love you for it? So go enter! You have nothing to lose! Except for time–the giveaway ends Sunday night at midnight!

Keep an eye out because warmer months make me feel uber generous and I will have another giveaway soon!

…and onto the dump! Here’s my sister with a puppy.

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my favorite beer while in LA

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a label i almost ate (yes I did, in fact, wash the apple!)
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My car hit 100,000 and I missed it. :( don’t worry, the ostrich saw…
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just cause i’m wearing real clothes. real boring clothes, but real clothes nonetheless
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Pancakes. Cause I run yo

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My travel buddy

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Just cause I don’t get a latte art… hehehe

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and the 1.9lb bag of Sour Patch I “bought for Cameron” for Easter.

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Good Luck to all everyone running the Cherry Blossom 10 Miler this sunday! Including several of my clients!

SARAH! MATTHEW! RACHEL! JENNIFER!

KICK SOME ASPHALT!


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My Biggest Giveaway~!

Well, have to start off by saying I went back to the 400s workout on Friday and yet again, had to quit early. I was super upset at first, but this time it wasn’t my knee (that’s all good btw), it was sinus/allergies. It’s that time of year where I struggle with allergy meds and drowsiness. I was dead tired trying to do those 400s. Can those 2 failed interval workouts count as one this week? haha And hey, i’ll deal with allergies if it means running in shorts. My legs are so pasty! eeekkK!

Last Week’s Workouts

Monday: Rest

Tuesday: 3m 4 x 400s (all @ 5:39/pace)

Wednesday:  Rest

Thursday: 5m fartlek 7:30/pace, 45min core

Friday: 6 x 400s (5 @ 5:39/pace, 1 @ 6:00/pace), 20min shoulders/lats

Saturday: 8.1m (4 outside 8:02/pace —wind was so bad I turned back and finished on the treadmill 4 @ 7:50/pace), 40 min total body workout with the Golds Gym Trainers!

Sunday: 4.7m walk

Total: 20.6m + 4.7 walking miles

Sprin

Look! Green & Flowers and non-running shoes! Crazy 

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Alright, i know you guys are wondering what the big giveaway is, so let’s get right to it.

I’m giving away a FREE ENTRY into ANY Reebok Spartan Race!!

World’s Best Obstacle Race. Period.
Spartan Race is a true adventure that anyone can do, and everyone should try. With course lengths of 3+miles (Sprint), 8+miles, (Super) and 12+miles (Beast) each course is filled with mud, water, and signature obstacles designed to help you discover your inner Spartan. Athletes of all fitness levels will enjoy participating in a Spartan Race and the feeling of accomplishment that comes at the finish line.
Spartan Race even has events for kids. We believe that fitness and adventure should involve the whole family. Come out and watch your kids run, jump, and climb like children were meant to do all in their own Spartan Kids race.
So even if you’ve tried a trail race, mud run, obstacle race, or adventure race it’s time to try a Spartan Race. Unlike other obstacle races we offer something for everyone. So sign-up, gear-up and find out why we say…
You’ll know at the finish line.

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If you’re ready to shake up your race calendar year and try something challenging, new and fun, this race series is for you!! Especially since they have distances for beginners to experts…or Sprints to BEASTS.

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The Free Entry will work for ANY SPARTAN RACE* So you don’t have to be from the DC area to enter! Although we do have them near DC–> Charlotte, NC Sprint is next Saturday, April 11th (you can register here) and for all of us crazy distance runners, the Tri-State New Jersey Beast is coming up on April 18th (you can register here!)

TO ENTER THE GIVEAWAY: Visit the Spartan site & leave a comment telling me which race you will buy into if you win the contest! Also, use the coupon code SPARTANBLOGGER for 10% off any Spartan Race!

*free entry is for any open heat (non-confirmed start time) in any Spartan Race in the continental US. This giveaway is sponsored by Reebok Spartan Race. Giveaway closes at 12:01am Sunday April 12th.

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Don’t keep this giveaway a secret, send the link to your friends, family, Marathoners, Crossfitters, anyone and everyone who like a challenge!!


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Running Favorites!

Monday: Rest

Tuesday: 3m 4 x 400s (all @ 5:39/pace)

I ended my 8 X 400s workout early today because my legs are still not recovered from the 14 miler I did Sunday. Sometimes you need to take an extra rest day after a tough workout. Easy to make that choice when stiff legs and slight pain in the outside of my knee says stop. (No worries, on my way to the chiro now to have him work his magic.) Hopefully i’ll get back to redo that workout Thursday. I’ll show those 400s who’s boss.  And sidenote: i’m gonna pat myself on the back for being smart enough not to push through pain….even though I really wanted to finish the workout.

Sarah over at Irish Runner Chick tagged me to answer a couple of questions about my running favorites. This is way more fun than me talking about DNF’ing a workout :)

1) Location: Trail, Road, or Indoors?

I honestly don’t think i’ve ran enough on trails to say I like them more than asphalt paths, but one day i’m sure i’ll run hundreds of miles on the dirt and fall in love! Roads right now, trails in the future, death before the treadmill & decaf.

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2) Time of Day: Morning, Noon, or Evening? 

Noon. I’m a strange, middle-of-the-day, type person. I get everything done between 9-5 like a job. I like sleeping in and going to bed early. Hell, i just like sleeping. What else is there to do when you’re not running?

3) Weather: Sunshine, Mild or Hot? 

Sunshine. I joke all the time that i’m solar powered. Or that I’d like a large collection of sunglasses. Either way.

4) Fuel: Before, After, and sometimes during?

Lately I’ve been fasting before morning workouts/runs (i’ll do a blog post soon about it). Only during long runs (8+ miles) do I take in fuel & I ALWAYS refuel after a workout within the recommended 30 minute timeframe.

5) Accessories: Music, Watch & More?

Garmin Forerunner 10 always, music if it’s over 5 miles, FlipBelt if I need Honey Stinger packets & phone/keys, sunglasses to look cool/save myself from wrinkles… I think that’s it?

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6) Rewards: Food, Wine, or …?

When It’s cold out, Coffee. In the summer it’s an ice cold beer. Sunday was kinda in the middle and I had a chocolate peanut butter porter…Sweet Baby Jesus! This is definitely my favorite name for a beer, and it tastes AMAZING. I’m not a stout or porter person, but this beer is perfection.

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7) Type of run: Long, tempo, intervals, hill repeats, progression, or recovery/easy?

Tempos. They are most challenging to me and I feel accomplished when it’s done.

Now it’s your turn! Running Out of Wine, Run Salt Run, Run for the Pizza, Blog About Running, Running Around the Bend, Lily Runs the World, Ms Katie Blaze

Answer a question or two from the list!

What else do you want to know about me?


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A New State!

Monday: Rest

After the Run for Haiti 5K last week, i was mentally exhausted! Goes to show that running is just as physical as it is mental. I was wiped out. I took a few extra rest days from running then got right back to planning next races & places. (One thing CrossFit Endurance–the training plan i’m following–promotes is the idea that their programs can keep you at 95% top shape so you can race more often without “peaking” or only banking on a peak week in your training. With this is mind I’m not afraid to race more frequently).

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Lacrosse ball in hand for some massage torture

The Cherry Blossom 10 Miler is in 12 more days! And I’m excited to run my very first 10 Miler (hello, automatic PR!). Shortly after I will be trying another 5K or two in hopes I can break through the 20 minute barrier! Now onto the new news of the newest state i’ll be running in.

Delaware!

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I have a bucket list goal of running a race (any distance) in each state. It will give me an opportunity to visit new cities, run different terrain & meet new people. On May 10th I will be running the half marathon in Wilmington, Delaware, putting a new state under my belt and giving me a starting point to measure fitness and begin planning out a training schedule for a fast fall half marathon!

One state at a time

One state at a time

I’m so excited to be running this race because it’s a small field, about 3500 runners and is said to be Delaware’s largest, oldest & biggest running festival. Wilmington is less than 2 hours from DC and just a short ride from Baltimore, just outside of Philly. The race is pretty flat and runs along the Delaware River & beautiful parks. If you’d like to run in the full or half use promo code GOLDSGYM for a $10 discount which will make the 1/2 $65 and the full $85. <—Super cheap entry for a local race that i’ve heard nothing but good things about! This race is on pace to sell out in the next two weeks, so if you buy in let me know and let’s meet up!!

You can register for the race here! http://www.delawaremarathon.org/registration/

from last week's run

from last week’s run

Weekly Recap

Monday: Rest

Tuesday: 5.2m easy 9:21/pace

Wednesday: 20 min shoulders/triceps

Thursday: CFE 5 Rounds: 500m row, 20 Kettlebell Swings, 20 Kettlebell Lunge Pass Through, 20 Knees to Chest Sit Ups, 20 min core.

Friday: Rest

Saturday: Rest

Sunday: 14m easy 8:08/pace

Total Miles: 19.2

How many states have you run in?

Anyone ever ran in Delaware before?


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Run for Haiti 5K Recap!

Monday: Rest

Tuesday: 5.2m easy 9:21/pace

If you follow me on Instagram you already know the outcome of Sunday’s 1st attempt at a sub 20:00 5k!

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There’s not a whole lot to say about the race (cause 5ks are a whirlwind) except it felt as good as a 5k can feel. It was hard, yet bearable. I held back the first mile, pushed through the 2nd and gave everything I had in the 3rd and still managed to kick the last 400m. I paced myself as best I could for the given day. We had a ton of that mean wind again (10mph, 28mph gusts), and the course was nothing but rolling hills except for the start & finish which was on a high school track.

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That picture was of the last few hundred feet and me squinting to read the clock. I finished in 20:51, 3rd overall female and 1st in my age group.

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A few things I did differently during the race than my previous 5ks: I warmed up for 20 minutes. I made sure I was pushing during the entire race. If I felt like I was taking a breather or my foot was on the ground too long, I just picked up the pace! Kept saying to myself, “Forward, move forward” or “pick up your feet, keep moving.” One thing that really got my motivation sparked was this saying I found on Instagram the night before:

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I literally repeated “You can stop when your done” out loud and to myself when I felt like I wanted to quit. Which suprisingly didn’t come around often. These mantras & positive thinking tools were actually on my side this time, which makes me even more excited for running longer distances. Plus, I was on a mission. There wasn’t time to waste! Instead of going into this race expecting the worst, I wanted only positive thoughts and planned for the best outcome with the reality that the best outcome was going to hurt and be uncomfortable.

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Now I know you might think, I’m usually upset with myself after a race I didn’t hit goal on. Usually you’d see the Mackayla Maroney meme of her not “impressed” face, but honestly, i knew going into this race i’d run between a 20:30-20:55. I’d never understood how elite runners and coaches can predict race times so closely but I totally get it now.  And in another 4-8 weeks I’ll shoot for a sub 20 5k because i know how many more weeks it will take to drop time, based on the previous training log.

Based on all previous training logs a very awesome meal & adult drinks are part of the recovery. First this lady & her man met us at McCormick & Schmidt’s Grill.

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Emmeline & Joe!

Breakfast included us all splitting donuts & berries:

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I ordered eggs benedict & Cameron got some sort of chicken with eggs thing. I can’t remember, I was so tired and brain dead at this point.

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Last Week

Monday: 15min Rope Pull Machine

Tuesday: 6m interval 10 x 200s (5 @ 5:33/pace, 5 @ 5:30, 2 @ 5:27), 100 TRX Chest Press + 100 TRX Chest Flys

Wednesday: 3000m row, 20 min TRX Rip Trainer

Thursday: 6m + 5 strides easy 8:40/pace

Friday: 3.1 easy 7:57/pace, 20 min shoulders

Saturday: Rest

Sunday: Run for Haiti 5k 6:44/pace + 1m warm up

Total Miles: 19.2

Best tips for a 5k?

Mantras to stay positive??

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