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You Know You’re a Runner

I took an entire day off work last Monday and i’m just now feeling back to normal. So hopefully my running and blogging life can get back on track. I’m trying to hit the ground running with …well running & strength training. Enjoy the fluff as I get back into a normal routine!

You Know You’re a Runner When

1) You have food in your mouth and hand, and are still looking in the fridge for what’s next.

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2) You have to restart the treadmill after an hour, get mad, but secretly feel like a badass.

3) When someone grabs your Ipod you quickly say, “don’t judge me I’m not sure what’s on there!” But you know…you..know.

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actually a snap of a playlist i titled “Britney and Friends”

 

4) Blogs are your news.

5) You talk about food in a carb to protein ratio. And you don’t call it food… it’s fuel, we’re running machines dammit.

6) Jars of PB start turning up all over the place.

my floor

my floor

7) Your Garmin watch is your actual watch.

8) Ladies- you don’t understand how girls can wear high heels since they shorten your calf muscles and can cause injury while running–so you only wear them on important days, weddings, funerals, maaaybe work.

9) Gentlemen- your running shoes are your wedding shoes, funeral shoes and work shoes.

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Joe knows what’s up.

 

10) You do whatever it takes to make your run end on a perfect tenth of a mile…

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11) You know this feeling to the T.

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12) You don’t have to be drunk to pee in public… in broad daylight…

13) You understand that if a person runs in Nike Shox, they aren’t a serious runner.

 

14) You understand carbs come in the form of pasta, pizza, beer and sour patch kids…

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15) And finally, you know you’re a runner when you ugly cry at the finish of your first major marathon.

 

Workouts from Jan 12-18th

Monday: Rest

Tuesday: 20min running drills, 5m speedwork 12 x 200s, 10 min core

Wednesday: 40min shoulders, 3m easy 9:15/pace (did 1 mile in zero drop shoes), 1500m row

Thursday: 6m speedwork 6 x 800s (2 @ 6:39, 2 @ 6:27, 2 @6:15)

Friday: Rest

Saturday: 15 shoulders/biceps, 9m stationery bike easy pace, 1.5m walk

Sunday: Rest

Total Miles: 11

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Workouts from Jan 19-25th

Monday: Rest (sick day)

Tuesday: 5m easy 10:00/pace, lots of walking

Wednesday: 4m easy 7:55/pace, 20 min core,  3 Rounds- 5 pullups, 10 pushups, 15 butterfly situps

Thursday: 2m easy 8:30/pace, 5 Rounds- 500m row, 20 wall ball squat/throws, 20 alt lunges w/ball twist, 20 situps

Friday: 6m (2 x 2m tempo, both tempos at 7:13/pace, warm up/recovery & cooldown @ 9:00/pace) 

Saturday: Rest

Sunday: 2.5m hilly hike + 9.5m easy 8:08/pace

Total Miles: 26.5

Finish this sentence: you know you’re a runner when…


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Change Is…

Monday: Rest

Tuesday: 20min running drills, 5 miles speed work 12 X 200s, 10 min core

Wednesday: 40min shoulders, 3m easy 9:15/pace (did 1 mile in zero drop shoes–slowly incorporating foot/ankle drills as well as minimalist running), 1500m rowing

We are 14 days into the new year I’m sure all the cleanses, detoxes, smoothie, clean eating, run until your feet fall off, spend every waking hour at the gym are all being kept right? Well if the goals you’re keeping are already slipping by the hour, make sure you question “why” you set the goal and “how” you plan to adjust to see that goal till the end. Another good idea is to write down WHY you want to change and put that list everywhere. Fridge, bathroom mirror, dashboard–every place you need the motivation and reminder to keep doing something positive for you.

Me and fellow CPT Adrienne @ the gym. Work life is pretty awesome.

Me and fellow CPT Adrienne @ the gym. Work life is pretty awesome.

Yesterday was the first real day doing a CFE (crossfit endurance) running workout. I dove right into the strength workouts and am getting used to a higher intensity style of training, but I haven’t touched the running workouts.  Because.. let’s face it, change is hard.

Changing the normal 4-5 days of running mostly easy miles, a speed day and a long run– to running less but upping intensity in almost every workout is going to be a hard. 5k training is totally different than marathon training and CFE training is different than traditional running plans. In order for me to try and see if this training works, i can’t half ass it or do just pieces of it. I need to give it 100% and trust that these guys know what they’re talking about and put these workouts together for a reason. The reason might just make me a better runner, and I can’t get better without changing.

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Yesterday was also the first day of the 8 week CFE 5k training. Unbreakable Runner comes with 3 levels (beginner, intermediate & elite) for the 5k, 10k, 1/2, Full and Ultra marathons. (did anyone see that it made Competitor’s list of running books you should be reading??)

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I’m following the elite program since my base is built up & I’m used to working out 2x/day. (Most of the elite workouts include strength and running in the same day) Yesterday morning I was so nervous about the workout: 12 X 200s. Terrified actually. I’m a distance runner. Not a sprinter. 200s??? I didn’t even know how long 200s were…it’s about .13 miles fyi! Before I ran I spent 20 minutes warming up and doing CFE drills and then it was treadmill time!

The verdict? I went out too conservatively with my paces, but in all fairness, i’ve never sprinted faster than 5:58, and that happened once. In between each interval the workout called for 1:30 recovery. I walked for a minute then jogged for about 30 seconds leading into the sprint.

1 mile warm up @ 9:00/pace

5 x 200 @ 6:00/pace

5 x 200 @ 5:52/pace

2 x 200 @ 5:45/pace

1 mile cool down @ 9:00/pace

To be honest, I was nervous. Doing new things is scary, even if it’s just running faster.

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What are your workout resolutions for the year, and are you on track? 

What is big change are you working on?


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Future Future Goals

Monday: 30 min core

Tuesday: 50 bodyweight dips, 100 alternating rows (40lb cable)

Wednesday: 5m easy 8:40/pace

Thursday: 5 miles, 6 X 400s @ 6:00/pace, recovery @ 10:00/pace

Alright, it’s that time to solidify some real goals. After a few days of a fever (i’m a 5 year old) and lounging in pjs, my only goal was to watch as many movies as possible… I’m now ready to begin this year and start attacking goals!

Sub 20:00 5k

Whenever I hit a sub 7 mile, a puppy is born. Wouldn’t it be great if more puppies were born?? Sorry, caffiene’s hitting me hard right now —I want to run fast and I like to run fast. It’s been a long year of slow easy miles, so i’m ready to tackle a completely different style of training and mileage. Lauren @ The Foodie Runner challenged her readers not only to set goals, but also come up with a plan for how to get there.

Most people who walk in the gym this week will want to lose 20 lbs or whatever, but the second you ask them how they plan to do it, they get stumped. Or say “i’m gonna do cardio and maybe a class or two”<—Not good enough!

Having a plan or someone to help with that plan is sooooo important. It’s like going on a road trip without a map or a gps, ridiculous right? So don’t chance it with your goals this year. Ask me questions! Or head over to Lauren’s page and have her coach you for a specific race.

Sub 1:30 1/2 Marathon

How am I going to meet these time goals? I’m following the Ultimate Runner program for an entire year to see what changes occur in my running life. I’ve learned so much over the last few years from blogs, Lauren, my own trial and error and I’m ready to take everything I learned and put it into a program that makes a lot of sense for me and my schedule.

I plan on focusing solely on the 5k until summer. I’ll still do long runs and i’ll have a race or two during the next 6 months that aren’t the 5k distance, but my efforts will all be geared toward getting faster. I’m going to try running a 5k once per month to give myself ample opportunities to succeed and get used to racing! Im hoping that as my speed and racing skills improve, by fall i’ll feel more confident going into the half marathon training and aim for a huge goal.

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after 400s. First time since the marathon doing a real speed workout!

Complete 5 Consecutive Pull Ups

Last year I focused on doing body weight dips, which now, i’m pretty comfortable with, but pull ups are still such a hard exercise! I’m using the pull up assist machine and doing jumping pull ups, where you jump up and grab the bar then focus on the deceleration (or the negative). I’m definitely getting stronger, but i’m still far from being able to complete a set!

timed flex arm hang (not pull ups, but still tough!)

timed flex arm hang (not pull ups, but still tough!)

Travel More

I don’t have specific places I want to visit, I just want to go, explore, run, eat, drink and be merry! There’s too much of this world (and country!) I have yet to see, I’m open for anything this year.

Visit & Review Breweries

It’s no secret I love good beer, especially ones that are hard to get. I figure that when i travel I also want to try out the local brews and since I have a blog, review them. Anyone ever watch Brew Dogs? This show makes me incredibly happy, and bonus! the hosts are hilarious and have a sexy accent. I’m pretty sure this show is why I want to travel and visit breweries.

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Stress Less, Be Present & Enjoy the Surprises 

I’ve talked about this before, last year was Stress Fest 14′ and I was the main event. The worst part was that I never asked for any help with the stress, I assumed I had to handle much of everything myself and tried to control too much. Unfortunately for me, stress leads to depression and depression leads to me living a life without being present. I have many new outlets and healthy ways to cope if I feel overly stressed so this should never get as bad as it was last year. I feel prepared now, but it’s all about practice!

That’s kinda it. It’s a small, but precise list. Fast times, traveling, beer and less stress. Sounds like a good year to me, no?_______________________________________________________

For fun, I want to throw these into the mix so you might know what to expect one day on the ol’ blog. These are Future Future Goals–ones that aren’t going to happen until 2016+. And ones that I daydream about often…

I still want that BQ. A Boston Qualifying time isn’t just about running the Boston course, I really want(ed) to run a fast marathon and I felt 3:30 wasn’t a crazy goal. I still think it’s tangible and when I attempt the distance again, I’m going to shoot for under 3:30.

I want to run a Ragnar Relay, re-lay bad (okay that was a re-lay bad pun. dammit i can’t stop!) I feel like there are enough bloggers in the local area here that we can throw together a pretty fun van full of girls that want to sweat and run together for an obscene amount of miles. I’m talking to you Emmeline, Salt, Lisa.

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Iron Man. I think Robert Downey Jr. would agree that being an Iron Man is pretty sick. To finish an Iron Man, just once, would make me feel like a superhero. At least, that’s how I play it in my head.. even though It would probably feel more like greeting death, but as equals, like in the Deathly Hallows. That’s what they should call Iron Man– the Deathly Hallows- Swimming, Biking & Running until your legs fall off. When the 3 are joined together you become the master of death, thus an Iron Man or Woman! Now, how can I make an ironman/harry potter tattoo work…

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Do you have a Future Future Goal?


5 Comments

Later, 2014!

I’m a little behind with the recap–but bear with me, I haven’t been feeling well.

Writing about 2014 is kinda strange… I don’t really want to look back. I want to look forward but, as history goes, we have to learn from the past to move forward and not make the same mistakes. Here are the crappy things I want to forget and something positive I took from it.

I got injured (strained soleus) and had to drop out of a marathon the night before the race. I learned not to push through an injury and make things worse. I’m becoming a much smarter runner because it.

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I took a manager position at the gym even though I was hesitant and nervous about how well I would do. I learned not to be afraid of taking risks or trying new things, especially when the risk isn’t life or death.

My wedding was called off. I disappointed a lot of people, including myself. I learned (and am still learning in weekly therapy) that I need to work on communication and not to be afraid to ask for help.

I didn’t qualify for Boston which was the Big Goal for 2014. <—I attribute this to the above issues, so I don’t take this one entirely to heart. Stress messed up this year. This made me realize I won’t always meet every goal I set out to accomplish, and that’s okay!

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I guess I just pictured 2014 a little differently, but that’s what a New Year is for.  It’s not just a time to make promises to your waistline that you can’t keep. It’s a time to reflect, adjust and focus on changes that will make you a better, happier person during the next 365 days which are sure to pass all too quickly. Enough with the sap. I promise i’m not that down about 2014.

I just needed to get the bad out so I can make room for the good stuff.

2014 PRs

2/22/14 Have A Heart Hoffman-Boston Elementary 5K 21:21. I only PR’d this one by one second, but in a 5k, seconds are everything.

The 5k!

The 5k!

I consecutively PR’d #9 & #10 half marathons, keeping The Streak alive! The first PR was in March at the USA Rock n’ Roll DC 1/2 (1:39:57) and I just barely squeaked in a PR during September, in the midst of marathon training and returning from injury. It happened at the Rock n’ Roll Philadelphia 1/2 1:39:25, my current PR.

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And finally the marathon: 10/12/14 Chicago Bank of America Marathon 3:50:10. This is only my 2nd marathon, but with familiar territory and a 37 minute PR it was a huge boost! And even if Boston isn’t in the future yet, it’s within arms reach now. :)

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The final count for 2014 was 1125 miles (about 56 more than last year) yet I trained well for a marathon and set PRs all year long! Super stoked that I didn’t have to increase tons of mileage to see results and still an overall PR on annual mileage!

I hit a few specific resolutions last year that I was proud to cross of the list: I ran a half marathon in between clients at work on the treadmill, I climbed and I went SUP’ping.

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I’m hoping this next year will bring lots of travel and injury free running! Stay tuned for my actual resolutions in the next post!

Last Week (*i wasn’t feeling well from Wed-Sun, hence the rest.)

Monday: 5 rounds: 10 pushups, 15 Kettlebell overhead swings (20lbs), 20 TRX rows, 20 off set lunges (20lbs)

Tuesday: 4.5m easy 8:30/pace

Wednesday: Rest

Thursday: 5m easy 9:30/pace

Friday: Rest

Saturday: Rest

Sunday: Rest

Total Miles: 9.5

Anyone else sick over the holidays? 

Tell me one resolution you completed last year!


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If Reindeer Were Runners

I hope everyone had a wonderful holiday! I had too much time off and with help from my best friend, came up with the following descriptions of Reindeer as if they were a runner stereotype. So take a break from the sugar, the nog, the cider and enjoy a laugh.

Dasher- The runner who sprints past you huffing/puffing, then 50 meters ahead is keeled over and sounds like they’re about to die. You pass them, comfortably, while enjoying the beautiful day.. then they hurdle past again until they can no longer breathe, halt to a complete stop and you toy with the idea of educating this person on interval training and/or RPE (rate of perceived exertion).

Dancer- The runner who wears Beats Headphones, or any over the ear kind, and is singing or mouthing, or semi-singing (weirdos), and fist bumping the air like it’s the season finale of Jersey Shore.

Prancer- The dainty runner. This can be a girl or a boy (trust me, this is what prompted this entire blog idea). Anywho, a person who runs on what appears to be their tiptoes, while ever so daintily keeping their arms near their sides…They have never mastered the 90 degree, hip to nip arm swings…nor do they want to.

Vixen- This is the female runner who spent $300 on a head to toe matching Nike ensemble, spent 30 minutes perfecting a slick pony tail, and all morning on her makeup. Don’t worry, her makeup and hair will remain in tact since she will only “jog” for about 20 minutes then take an Instagram selfie and #nofilter it.

Can someone tell Ms Kerr she's needs a real sports bra if she plans on going further than the end of the street? (source)

Can someone tell Ms Kerr she needs a real sports bra if she plans on going further than the end of the street? (source)

Comet- The crop duster. Yep I said it. The gassy runner you’re stuck behind and can’t seem to get around. Any direction you move the fart smell finds you. But how? I’M OUTSIDE!?

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Cupid- The runner who goes out to hit on people. (Please tell me i’m not the only one who’s experienced this?) “Oh Hey! Don’t I know you?”, “How far you going today?”, “You’ve been pacing me the last couple miles” <—-creeeeepy!

(source)

(source)

Donner- I’ve described this one in the past, so anytime I get an excuse to use my hand drawn picture i will. This runner dons every piece of running equipment they own.

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Blitzen- The huge body builder/linebacker dude that’s out running. These are the guys/girls that I see during marathons and am completely shocked they can kill it. Also reminds me that runners come in every shape and size.

Rudolph- The under dressed runner with the runny, red nose of course! Gotta be hardcore in 25 degree weather! #toofastforsleeves

And one just because…

 

Weekly Workouts

Monday: 5 rounds- 1000m row, 15 weighted squats (50lbs), 20 alt lunges w/med ball twist

Tuesday: 4m easy 8:45/pace, 5 rounds- 5 pull-ups, 10 pushups, 15 sit-ups

Wednesday: 5m easy 8:35/pace

Thursday: Rest

Friday: 2m walk

Saturday: 6m easy 8:10/pace, 1m ice skate

Sunday: 11m easy 8:23/pace

Total Miles: 26 + 2 walking

Which Reindeer Runner is your favorite?

 

 


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Inside the 10 Mile Mind – II

Monday: 5 rounds- 1000m row, 15 weighted squats (50lbs), 20 alt lunges w/med ball twist

Sunday’s long run was unexpectedly incredible. I went into it feeling like I’d die out around mile 6, just because I’ve been doing much shorter distances lately and because I waited until the last possible minute to actually get outside and run (like 3:30ish). Since I figured it was gonna be a rough one I turned my Garmin on, hid it under my sweater and listened to my body to pace me for the day.

Ohio Sunrise

Ohio Sunrise

Surprisingly I kept a really even pace. I focused on my breath, my footfall, the turnover– picking up my feet quickly instead of heel striking– basically all the little things CrossFit Endurance has been drilling into my head. The two lights I stopped at, i checked out the Garmin juuuuust to see where my pace was. Each time my watch read 8:22. I’ll take it. I laughed that the average pace never changed, but knew this was the easy pace my body wanted for the given day. I chose to respect it, enjoy the outside and fall into Jack White’s album, Lazaretto. 

Mile 6 came and went. I figured I’d get tired soon, I always get tired near the end. Who wouldn’t? Yet again to my surprise, I didn’t tire. The cold got to me a bit, but the running was fantastic. Every uphill wasn’t a challenge, just a different footfall, arm swing, and breathing pattern. Every curve on the trail was a chance to practice tangents. Each person in front of me was a target to push just a little harder, to pass.

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It was just a good run. Nothing special except I was mentally alert, and aware of my body for a full 10 miles. I almost always fall in and out of body consciousness while running. Sunday I was present in the best way possible. I’m a runner and I’m ready for new things to happen in 2015.

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And even though my mile splits ranged from 8:00-8:35, my average ended up a solid 8:22. Haha.

Last Week

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

Fri: 5.5m race pace treadmill workout, warm up 8:45, marathon pace 8:15, 1/2 pace 7:19, 10k pace 6:53, 5k pace 6:27, half mile cool down

Sat: 5 Rounds: 15 wide grip rows, 15 close grip rows (30lb barbell), 15 sit ups

Sun: 10m long 8:22/pace

Total Miles: 23.5

Any notable runs lately?

Who’s ready for the Holidays and a few days off???


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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?

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