IT Band! Let’s Do This!

Monday: 3m easy run, 15 min upper body

Tuesday: 3m easy run, 25min Kettlebells

Wednesday: Rest

When you don’t have anything nice to blog, then don’t blog about anything at all. Is that a rule? I’m not sure, but either way my left IT band has been a little punk. When I’m not feeling great, it’s really hard for me to share with you guys, but I gotta suck it up, keep it real and let you know i deal with minor injuries & pains here and there too.

So a few things here before you think i’m benched: My chiro says I have a weak left hip adductor which is causing the IT band pain. Secondly, he also believes my body is finally moving more correctly (without overcompensation) than it has ever has before. My body moving the right way is bringing my weaknesses front & center and moving properly is making new body parts sore. I.E. my IT band.


handy lacrosse ball to work out knots in my calves & quads

I’m actually thankful that it seems like all the overcompensation that has happened for the last FOUR years, might actually be over with. I always feel bad not blogging immediately when things aren’t going right, but I like to be cautious and really find out what’s going on before I make a big deal out of something that might not be. When I felt that pain in my leg (about 10 days ago), i couldn’t run more than 1 mile without being in pain so bad I had to walk. I’m pretty sure a few tears were shed on the trails… this week I can do 3 miles before any pain appears, but i’m still being overly cautious and stopping when the pain starts coming on.

Reading up on EVERYTHING to do with running related issues & solutions

Reading up on EVERYTHING to do with running related issues & solutions

So i know all the hard work is paying off…  all  of those clamshells, lateral squats & lunges, single leg squats & dead lifts, jane fonda leg raises–the stuff that works the weak areas— is helping! I’m reading up & being smart with this issue, because not only do I want to continue to run happy, but I have a ton of runner clients now and I need to keep their bodies moving! One very large tip with the IT band: Stretching is not what will solve IT band pain. Lots of runners think that stretching or foam rolling is the key & it’s not. You must strengthen the weak hips & glutes and also work out the knots along the IT band. Speaking of which…


Rumble Roller

This is my new nasty foam roller. I can never go back to normal foam after this. It’s the meanest, hardest, bestest roll i’ve ever received. I named it The Dark Knight. All other rollers can suck it.

Last Week

Monday: Rest

Tuesday: 3.5 easy 9:05/pace, 35 min chest/back/abs

Wednesday:  Rest

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

Friday: Rest

Saturday: 5.2m walk, 30 min TRX Rip Trainer

Sunday: Rest

Total Miles: 7 miles running, 5.2m walking.

Anyone deal with IT band pain?


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.


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.


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

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.


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.


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.


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.


sunset from Saturday night 🙂

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?


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!

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


my favorite beer while in LA


a label i almost ate (yes I did, in fact, wash the apple!)

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

Pancakes. Cause I run yo

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


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


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




400s, done. Kinda.

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


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