8 Comments

5 Friday Favorites #3

Happy Friday! My favorites this week kinda turned into training gear i’ve been digging, hope you enjoy. I’ve been getting back to the grind of half marathon training, juggling a few new projects, pinning nutrition down and trying to get a ton of sleep. It’s been exhausting but so worth every day of it. Of course i’ll share with you along the way, bear with me as I get back into the flow of blogging!

73 Threads I’m now an ambassador for 73Threads shirts! These are super soft and super geared toward runners/triathletes/local beer drinkers, which makes me happy. Use my code “shesgoingthedistance” for 10% off at their website checkout. www.73threads.com

file_000-452

United We Run- love this one!

Garmin Vivoactive HR I won this from Jess @PaceofMe on Instagram, and i’m in love with it. It’s the first watch i’ve owned that sits on my wrist comfortably and reads an accurate heart rate. It can log indoor runs and indoor rowing which i will use a ton! And of course if I can customize the face to be Star Wars related it wins my heart.

KFT Sports Bras I don’t use these to run in, although i have. They are my Crossfit/cross training/everyday bras. They are so comfortable and pretty i can’t handle it. Every time they release a new color i have to have it! I’m not affiliated with them, but you can check them out at KFT Brands.

-Front/back for the Lighten Up bra – and yes for the record, i hang out in sports bras and sweats a lot.

Front/back of X-factor bra, 2 different colors. The jade, is my favorite color!

 

Brooks Launch 3s These shoes were my marathon shoes, the ones that carried me to a Boston Qualifier, so maybe it’s why I hold them close to my heart. Or maybe it’s because they are light without a ton of cushion and keep my ankles in place? They’re a great shoe. I have them in two colors and they have been the ones I reach for most often when I head outside.

Reebok Nanos I’m obsessed. I have 3 pairs and have only been doing Crossfit since August. haha. A big reason I love the Nanos – I can stand up in them for hours without my feet hurting. (remember i’m on my feet all day at the gym) So i use them while training clients, then I use them to cross train in. They are a 4mm drop shoe that keeps me comfortable and stable for any type of workout.

Right: Nano 6, Middle: Nano 5, Left: Nano 2

Have a fantastic weekend! I’ll be taking a 2-day USA Weightlifting course Saturday and Sunday!

Last Week 1/9-1/15

Monday: 6m easy 9:34/pace

Tuesday: Crossfit, 8m intervals (12 x 400s @ 6:15/pace)

Wednesday: 5.5m easy 9:08/pace

Thursday: Lower body (back squats)

Friday: 6.2 easy 8:57/pace

Saturday: Crossfit, 7m tempo (5m @ 6:53/pace)

Sunday: 12m long 8:56/pace

Total Miles: 44.7

What brands for running or cross training are you liking right now?

Favorite running shoe?

 

 

 

 


5 Comments

2016, 2017, 20:09, One of these things is not like the other ;)

2016 was a big fitness year. I saw huge improvements week to week, month to month, race to race. Pr’d the half, full, 10k and a few past goals of mine were finally checked off a list (beer mile, Ragnar, Spartan) and i’m realizing I have no limits as long as I continue to train between the ears.

file_000-449

from saturday’s 10 miler

I don’t have resolutions or goals for 2017. I peeked back at my old resolutions and a lot of them are time goals for certain distances, trying different types of races (like obstacle course racing & Ragnars) and to be happy. I’m still conquering those times and distances while constantly trying to become a better, more well-rounded athlete while balancing home and work life, and challenging myself in ways I didn’t think possible. As long as I’m growing as a person and reaching for the next thing, I’m happy.

Those are my constant, daily resolutions. Each morning when the alarm goes off I make choices based on the person I want to be and the things I want to accomplish. If i’m running, lifting, coffee-ing and smiling, life is going to be beautiful.

file_000-445

I kicked off 2017 on New Year’s Day at a local 5k event. No parties for me, just a pan of brownies, a beer (apparently i was carbo-loading for 3.1 miles) and an early bedtime so I could run hard the next morning and figure out reasonable training paces for the next half marathon. (March 11th, DC Rock n’ Roll 1/2)

I caught up with fellow Nuun Ambassadors Colleen & Jim!

file_000-448

Recapping a 5K is so strange. It goes by too fast to remember, and hurts so good you kinda don’t mind forgetting. I’ll say this, I ran to hurt. I wanted to see where my fitness was and get some realistic paces I could use for my next training cycle. This was the first hard effort since the marathon in November. And for a first hard effort, I’m happy.

New Year's Day 5K 2017 - Photo by Dan Reichmann, MCRRC

Jim’s pushing the stroller

I’ve never quite mastered how to pace a 5K. I positive split my way to a PR somehow and I’ll take it. 20:09, 1st overall female. I gained 171 ft of elevation during these 3.1 miles. It wasn’t the easiest course, but it was a perfect day for a race.

New Year's Day 5K 2017 - Photo by Dan Reichmann, MCRRC

Next up is Leo’s Run 5k on February 5th, which is held on one of my favorite running paths in Silver Spring, MD. It’s for a great cause, so if you’re local, sign up and hang out! If you don’t want to run but still want to donate head over to http://www.leosrun.org/ and read how you can help!

screen-shot-2017-01-09-at-7-41-20-am

The following weekend on February 11th is another 5k for a cause! Cupid’s Undie Run.This is a 5k Silver Spring Crossfit does annually and raises money for Neurofibromatosis, a disorder that causes tumors to grow on nerve endings in the body. So our box will brave the cold, raise money and lower our pants. Should be a fun one! If you’d like to donate to my page click the picture below and if you want to run with me, sign up and we’ll have a very awkward first meet n’ greet! hah

screen-shot-2017-01-09-at-7-47-41-am

 

Week of 12/26-1/1 

Monday: Rest

Tuesday: Crossfit, 8.5m easy 7:44/pace

Wednesday: 10.1m easy 7:59/pace

Thursday: Crossfit

Friday: 5m easy 9:15/pace, 30min single leg work

Saturday: 12m easy 8:26/pace, 30min total body

Sunday: New Year’s Day 5k 20:09 6:28/pace (total miles 5.3 with warm up/cool down), 30min upper body

Total Miles: 40.9

_____________________________________________

Week of 1/2-1/8

Monday: 5m easy 9:55/pace

Tuesday: Crossfit, 8m interval (8 x 800s @ 6:20/pace)

Wednesday: 5.3 easy 8:30/pace, 1hr Deadlifts

Thursday: Rest

Friday: 7m tempo (5m @ 6:53/pace)

Saturday: Crossfit, 10m long 8:36/p

Sunday: 6.2m easy 9:08/p, 1hr squats/cleans

Total Miles: 41.5

What’s next on your race calendar?

Who ran in snow this weekend!?

 


9 Comments

Random Friday: Fitness, Christmas & Pizza + Spartan Winner!

Monday: 10.6m long 8:23/pace
Tuesday: Crossfit, 5m easy 7:45/pace
Wednesday: 1hr barbell skill work, 7m easy 8:15/pace
Thursday:
Crossfit

Hey guys, lots of things to share with you today! But first let’s announce the winner of the Spartan Race Entry Giveaway–Congrats to GREG P.! Please email me at Shesgoingforspeed@gmail.com.

First and most important,  I signed up for the Rock N’ Roll DC 1/2 (March 11th). I can’t quit this race. I ran it so strong last year I want to gun for another course record.

Screen Shot 2016-03-14 at 2.00.34 PM

Speaking of records, I can now do 5 chin ups at a time (palms facing in). It’s been a goal forever, i’m slowing making progress! Now about those wide grip pull-ups…

file_000-429

Studying this winter to become a Run-Fit Certified Coach. I’m also taking a USA Weightlifting course in January (Merry Christmas to me). Gotta get them continuing education credits and also, i’m sort of falling in love with Olympic lifting.

file_000-430

And last in the fitness category- the Vazee Rush’s are pretty awesome. Super lightweight and cushioned. I’ve only used them for shorter runs so far. Kinda wish I ran in the dark, since they glow!

file_000-433

Last weekend was spent at the Raycroft Christmas party- if you don’t know them already (they pop up on the blog often) they are basically my unrelated family. They call me their daughter and are all around amazing people. I opted to travel for their annual party this year instead of Christmas weekend, and i’m so happy I did. I got to catch up with a lot of old friends and a lot of good pizza.

screen-shot-2016-12-23-at-7-45-52-am

the midwest does it best.

Our attempt to start the night as classy as possible, sipping and swirling some Laphroaig and getting a picture with the sword. Cheers! Now onto the fun stuff..

file_000-432

Adam & Trish (brother and sis-in-law) sat at the dessert table and I ate a TON of cookies and brownies.

screen-shot-2016-12-23-at-7-45-42-am

I’m not joking, i ate a lot of dessert…hence the picture on the right. #holidayguilt

Jell-O shots..

file_000-435

Newly engaged friends: Patrick & Liz

file_001-14

Did you know that Jell-O shots turn your tongue a different color? No, just me then..

file_000-441

Josh, Steven, Michael and me

file_000-434

Have a very Merry Christmas and Happy Holidays!!

 

file_000-431

Last Week

Monday: 8m easy 7:22/pace

Tuesday: Crossfit

Wednesday: 8m easy 8:29/pace

Thursday: 5.1m easy 9:00/pace, 1 hr barbell skill work & backsquats

Friday: 7m easy 8:35/p, 1hr shoulders/glutes

Saturday: Rest (unless you call shoveling snow and dancing until 4:00am a workout. haha)

Sunday: Rest

Total Miles: 28.1

Traveling this weekend?

Running on Christmas Day?


15 Comments

What’s Next? + Spartan Race Giveaway!

Alright, my racing season is over, but i’m sure you can tell by the training log and Insta pics that i’m obviously back running. I took a full 7 days off and couldn’t wait to start again. Which brings me to the next question, what’s next?

file_000-417

After a marathon or goal race it’s natural to look ahead and start planning out the next event(s). Sometimes all it takes is a beer or two on a raceless weekend and the credit card magically appears in a hand. –C’mon i’m not the only one here 😉

While I’m still not in a rush to start adding races to my calendar (I’ve been riding the high from Philadelphia), I am excited to start thinking of what types of races I want to do in 2017. I’m sure i’ll be doing multiple half marathons and a few fun 5ks.

file_000-418

when you’re not training for anything, you wear jeans more often

This year I did a Spartan Beast and a Ragnar Relay which were a brand new type of race for me. I liked the variety that obstacle courses and relay races offer to my training schedule and it gave me an opportunity to make friends and be social on the course, which doesn’t always happen when i’m trying to hit a time goal.

DSC_0391

These types of races have helped keep me from burning out during some tough training cycles so I plan on doing them again. Right now Spartan is offering three different types of season passes for the 2017 year…hello unique Christmas present! These are expected to sell out quickly, so if you know someone who does obstacle course racing often or if you’re interested in completing a Spartan or two or three or more, keep reading!

screen-shot-2016-12-11-at-7-49-36-pm

Trifecta Pass: 3 race codes (valid for 2017)

Open Pass: unlimited races (valid for 2017 open heats only)

Elite Pass: Unlimited races (valid for 2017, all heats)

For more information click here!

screen-shot-2016-12-11-at-7-51-26-pm

Spartan is also doing 8 Stadium Races this year!How often do you get to race through a ballpark or football field? Check here to see if your town is on the stadium list! I’m leaning toward DC…

screen-shot-2016-12-11-at-7-53-40-pm

 

This week I’m giving away a free entry into a Spartan Race! Don’t be afraid of the unknown, embrace it! Training for an obstacle course race will only make you a better, tougher runner, and you might meet some pretty cool people on the way! 

3 ways to enter the giveaway: Follow my Instagram, Follow Spartan’s Instagram, leave a comment telling me which Spartan you would sign up for (leave a separate comment telling me which entires you did). 

Giveaway open until Sunday 12/18/16 @ midnight

 

Last Week

Monday: 6m easy 8:30/pace

Tuesday: Crossfit, 5.5m easy 9:18/pace

Wednesday: 5.1m easy 8:55/pace

Thursday: 40min legs

Friday: 5.4 easy 8:22/pace, 30 min core

Saturday: Crossfit, 6.3m trail run 8:06/pace

Sunday: 11.3 long 8:18/pace

Total Miles: 39.6

 

 


25 Comments

Philadelphia, You Sexy Beast.

Sorry about the delay, I finally sat down to write the recap!  I usually have tons of immediate thoughts about what went right, what went wrong, what i could have done different. But it happened, I had the perfect race. I guess I can Tarantino this race recap since most of you already know the result. 3:20:59. I’m a 3:20 marathoner and qualified for Boston!

This smile sums it up: i’ve been extremely content and overwhelmingly happy with the outcome.

screen-shot-2016-11-30-at-3-55-39-pm

First beer post race

The week of the race was littered with ups and downs. The weather wasn’t looking favorable and Cameron got sick, so i was afraid I was catching his cold. My diet the week of the race consisted of carbs, water, nuun, zicam, vitamin c, and a few nights of 9+ hrs of sleep.

I had a few pep talks from clients and friends when the forecasted wind started stressing me out. Basically, I was ready to trash my goals for a sub 3:30 marathon because of the wind, but was quickly reminded that I trained super hard for this race, i’ve ran in crappy conditions all year and I could do this if I raced smart. Saturday came and I was feeling confident and ready to run.

file_000-407

My bib number was perfect: 2600. I know it’s a little superstitious, but the bib from the Parks Half Marathon I did in September was 2612 and i’ve had good vibes about 26 this entire training cycle. This was the first time running a marathon that the miles didn’t scare me. I was prepped and ready to run 26.2 miles, I was only nervous about the weather.

file_000-408

relaxing in the Sonesta hotel

We went out for pasta and the rest of the night was spent finalizing my playlist, hydrating & eating, charging electronics, choosing what to wear for the windy morning, and coming up with a game plan for the windy race.

The plan was to go out slower than goal pace for the first 10 miles in order to conserve energy that might be wasted against headwind. I kept telling myself that the Hansons Brooks Method I used, trained me for the back half of the race, not the beginning. The book said the first 10-16 miles should feel good. And that was my plan. Make sure the first 16 feel good and comfortable while staying close to goal pace. Then i could reassess and start speeding up. According to the weather and the course map, the wind was blowing from the west, and the last 6 miles were heading back to Philly, eastward. At mile 20, cross your fingers, pray for a tailwind and if worse comes to worse, you made it to 20 miles you push as hard as you can and don’t stop.

Game plan in place.

The next morning came quickly, but i felt good. I was prepared to do my best, I trusted the training and my race plan. Our hotel (the Sonesta) had shuttle service to the start, which was pleasant. It was cold out, but not awful. I used the bathroom, got right back in line and used it again 20 minutes later–best advice for a marathon, don’t wait until you have to go to the bathroom, just get in line cause you will.

file_000-411

I headed to the start corrals, focused on positive thoughts, my breathing, making sure shoelaces were double knotted and comfortable, Garmin was on, and the sunrise… it was pink and orange and beautiful.

Then we started. My playlist began and I settled easily into an 8:00ish/pace. As usual during a big race there was crowding in the early miles and i wasn’t about to fight it and waste energy. I settled right behind the 3:35 pace group and stayed there for 4 miles.

screen-shot-2016-12-05-at-6-24-04-am

I get asked often what I listen to while running, so here’s the start of playlist “26.2”

My ipod was playing super relaxing music, just what i wanted to keep my breathing normal and pace slow. This was probably the first time during a goal race I wasn’t feeling any pressure or anxiety while running. My inner dialogue was a lot of: “this feels too easy. Good, it’s supposed to feel easy, it’s only mile 5.” I kept holding myself back doing anything stupid so early on.

 

For the most part, I didn’t notice the wind, but was happy i was wearing gloves, a headband and sunglasses! We had one major gust here and there, but not enough to where I felt like it was affecting me. At one point there was a gust for a few seconds that caused me a guy running beside me to look away, shield our faces and cringe a little. When it stopped we both looked at each other and laughed. I feel like that dude was having a good day too.

screen-shot-2016-12-04-at-5-52-24-pm

screen-shot-2016-12-05-at-6-46-22-am

Laughing into the wind, I started thinking about when to run faster. I was approaching mile 10 and finally had some elbow room as the crowds thinned out. I could see my paces getting slightly faster and I was feeling better with each mile, stronger with each step. I bartered with myself a bit. Make it to the halfway mark, see how you feel and we can start slowly getting into a faster pace.

Mile 13 came quickly, I felt better than alright, it was the easiest 13 miles i’ve ever run in my life. Alright halfway time to work a little and see where we’re at come mile 16. I have the legs under me and the workouts behind that supports a hard 10 mile effort. Come on 16…

“I wonder if I can go to Crossfit on Tuesday…” <—Literally what was on my mind right before mile 16 beeped at me. “Okay, now this is too easy. I have a BQ as long as I don’t do anything stupid. I have 4 miles until the turn around point where the wind should be at my back. Four miles to speed up and deal with wind and hills and then I get pushed home. I’ll let my legs fly at 20. Just get there first.”

screen-shot-2016-12-04-at-5-54-31-pm

screen-shot-2016-12-05-at-6-57-31-am

Mile 20? 7:30? Alright it’s time for the legs to show off. And like that. I switched gears and started hauling forward. I was hyper alert and aware of my body and knew I had a 4th and 5th and 6th gear to shift into.  When 20 came I was actually excited to see how fast I could run after holding back, saving energy and being smart. I wasn’t going to hit a wall. I wasn’t going to be disappointed. Even knowing I had a Boston Qualifying time, my mentality shifted to, “let’s see how much time I can go under.”

screen-shot-2016-12-04-at-5-52-12-pm

I flew. I did not have one person pass me the last 10k. I had a smile on here and there and was constantly reminding myself to be grateful of this body. I realized that all the hard workouts…all the tempos in humidity, the mile repeats on hills, all the Crossfit Wods where I thought my heart would surely explode, were exactly why I had the power and mental stamina to not just muddle my way through 26.2 miles, but to own them. This was my workout of the day and I killed it.

I was powering through the last mile and started getting a cramp in my left foot. At this point I was ready to be finished, but I didn’t see signs of how far left I had. I knew I was close and this is where the tunnel vision set in. One foot in front of the other, throw your arms forward and get across the line. In my left ear I heard Cameron shout my name, in my right ear I heard the loud speaker say “Cori Maley, Silver Spring” and I didn’t realize where I was. In an instant I saw a time clock, a banner and my foot go over the first timing mat.

screen-shot-2016-12-04-at-5-51-37-pm

I took a huge breath in, and let it out in a cry. A tidal wave of relief, happiness and pride overcame me. I was proud of myself. Proud.

I found Cameron, hugged him over the metal barricade still sobbing. I was so happy it hurt. He told me my time of 3:20:59… 30 minutes faster than my last, and 15 minutes faster than the Boston Qualifying time I needed.

file_000-414

I have a pretzel in my mouth which is why my cheeks are super big! haha

This won’t be the last I talk about Philly. I have a thousand more thoughts on this race. For now i’ve been happy and content and enjoying the moment. Hang tight, tips for running your best marathon are going to be up soon!

Last Week

Monday: Rest

Tuesday: Crossfit, 5m easy 9:15/pace

Wednesday: 6m whatever I felt like 7:38/pace

Thursday: Crossfit, 5m easy 8:10/pace

Friday: 1.5hr barbell skill work 

Saturday: 10m easy 8:35/pace, 40 minutes lower body (PR’d deadlift 2 x 1 @ 195lbs)

Sunday: 5.5m trail running 9:41/pace

Total Miles: 31.5

Anyone running a December race?

How much time do you take off after a race?


2 Comments

Thanksgiving in Pictures

Monday: Rest

Hey guys! I promise the Philly race recap/BQ awesomesauce post is going up this week! Keep an eye out, but for now I needed to say hi, happy Tuesday, sorry i’ve fallen off the face of the earth and I am so thankful for many people in my life who support and love me. Enjoy some of the fun pictures from Thanksgiving! ❤

View at the back cabin:

file_000-393

file_000-395

file_000-394

15219493_10154840800939301_3595862893322354297_n

nephews: Brant Mason Jaxon, cousins: Brooke & Colton & 2nd cousin: Gabby 🙂

15135817_10154840800949301_8245618993230632947_n

Sister-in-law Trish & my brother Adam

file_000-404

Le & my cousin Becky (you can see the Maley resemblance right?)

My nephews Brant, Mason & Jaxon could not stop talking about how many pull-ups and pushups they could do or how fast they could run! Melted my heart, they were speaking my language, and they aren’t full of it… those kids are strong!

In the Maley house, Uno is tradition.

file_000-399

 

file_000-400

purple teeth ain’t no thing

file_000-392

sleeping bag snuggie? I don’t know but it was warm

file_000-403

Mara, a new face and always welcome!

More cards…and a hat that was worn by the “President.”

file_000-402

file_000-405

Becky, Josh, Mara, Trish

file_000-391

Matt, Me, Adam

and the cabin at night.. file_000-401

Last Week

Monday: Rest

Tuesday: Crossfit

Wed-Sat: Rest

Sunday: 7m + 30 min lift (front squats & push presses for volume)

Total Miles: 7 (that first run back felt glorious!)

How did you spend your Thanksgiving?

Annual traditions?? Ours involve a lot of drinking and cards haha


18 Comments

Last Thoughts B4 Philly

Monday: 6.1m easy 8:40/pace

Tuesday: Crossfit, 5.7m 8:47/pace

Oh man. It’s here and i’m getting nervous. I’m ready to run, i’m ready to fly, but I accidentally looked ahead at the weather and…

screen-shot-2016-11-16-at-8-06-52-am

The weather has been nuts here anyway, it’s been warm and makes it hard for me to try out “race day outfits.” I haven’t been able to practice in much, so i’ll just cross my fingers and Body Glide my entire body and pray i don’t chafe.

file_000-384

running in tank tops last week

I’m trying not to worry too much about the weather. I’ve raced in nothing but terrible wind this year and i’m not backing down from my goals. I’m just going to study the course, understand and accept where the wind might be bad and where I can breathe. And hey, i still have hope the forecast will change a bit, it’s early.

file_000-382

sweaty selfie- cause yes up until a week ago, i was still running in sports bras.

Everything else I can control I feel great about. Mentally i’m ready to take this on. Physically i’ve never felt better. I’ve PR’d the 10k, my outdoor mile time, completed a 50K, a Beer Mile, bested my weekly and monthly mileage and PR’d my deadlift. The key factor here is i’ve been consistent. No setbacks, no sickness, no excuses. I did every workout, hit almost every workout pace and actually enjoyed it. (that helps!)

file_000-387

175lbs 3 x 5

I listened to a Brute Strength podcast about mental training and the guest said “train today like tomorrow you’re going to have an injury that takes your sport away.” This does not mean kill yourself in your workout exactly — or work until you are injuring yourself or ignoring signs of injury/overtraining. He went on to explain in means living in the moment of your workout, giving everything you can, but making sure to enjoy it. Enjoy the work, because if it was gone tomorrow you’d miss it. Just another element of being present and living with gratitude. Running with that mindset has changed everything.

file_000-390

I had one of those running a-ha moments, the run where training catches up with you and your emotions catch you off guard. I broke down in the middle of a trail, bawling my eyes out. Thank god no one was around, cause it wasn’t pretty. Crocodile tears and hyperventilating type crying was happening. I had only a few thoughts in my head at the moment, none i will share today, but if you run for long enough (i’m at my 10 year anniversary) you will no doubt, have moments like this. I took off my new shirt, for some reason that layer felt suffocating, and on the inside of the shirt was this…

file_000-389

It was perfect. I needed it. And i repeated that phrase the rest of the way home. There is nothing more I can do with my training, mental or physical. I’m as ready as i’ll ever be. Wind or no wind I will take on whatever challenge comes at me Sunday and every day after.

file_000-388

just another windy warm day in MD

If you’ve been reading along, or encouraging me in the gym, social media or texts, THANK YOU. Sincerely and from the bottom of my heart, it is awesome to have a community of people that support my crazy running hobby. Thank you, thank you, thank you.

Last Week

Monday: 8m easy 8:49/pace

Tuesday: Crossfit, 10.4m interval (6 x 1m repeats)

Wednesday: Rest

Thursday: 12.7m tempo (10 @ 7:35/pace)

Friday: 7m easy 8:45/pace

Saturday: 8m easy 9:20/pace, Crossfit

Sunday: 8m easy 8:55/pace

Total Miles: 53.7

How’s the weather near you?

Any last words of advice for the marathon?