October 2015

10/28/2015
by She's Going the Distance 5 Comments

Running Favorites II

Monday: Rest

Tuesday: 9m interval 7:46/pace

Okay, it’s time to tell you about the running related things I have been using for years now, because i love them and i like talking about the things I love.

Shoes. #1 most important thing for a runner. And I love Saucony. They’ve been coming out on top, over and over for me. Especially the Kinvaras. I’ve been racing in the Kinvara’s for a while now and love a light shoe that is still supportive underneath the midfoot. Brooks is a close 2nd. I love the Pure Project line even though I gave Brooks a rest over the last year, I will be wearing them again in the near future.

Kinvara 5s.

Saucony Triumphs

I recently tried the New Balance Zante’s –with only a 128 miles on them, they already felt like they lost their spring & are now just a gym shoe. Definitely disappointing. The other brand I recently tried were Asics. Again, a disappointment. I have 100 miles on them, and the shoe itself is falling apart (several small holes), the insole is bunched up and the shoe feels flat as well. These two shoes will be saved for short, easy running days or walks with the pup.

Clothes: Shorts/pants/socks, hands down Under Armour. I wear their shorts during races whenever it’s warm enough. Shirts: this one is tough for me, i don’t have a go-to. I’m thinking I might try Oiselle? Most of my running shirts are off-brand from TJ Maxx & stuff. Sports Bras: The Brooks Versatile bra is my favorite, and I only have one left, so I scoured the internet and grabbed a few more, but I’m not sure what I’ll do when I need to find a replacement. Socks- Pro Compression baby. I wear these things all the time. They feel so different from other compression socks. No other way to describe it, they just feel better and help me recover faster.

Brooks Versatile Bra I & II

I wore a tank over this and the compression socks--although i love them, not very good for weather close to 80 degrees :(

My race go-tos–Sauconys, my UA shorts, Versatile Bra, PRO Compression Socks, Garmin & Ipod Nano

Fuel: I used to be a GU Girl–but it’s too thick to try and get down while i’m racing hard. I found Honey Stingers, Hammer Gels & Powerade Gels work best for me. They taste better and are a thinner gel (does that make sense?).

And I think everyone knows by now I have an obsession with Nuun electrolyte tablets. They come in so many different flavors and have a light, crisp flavor without all the added sugars. Although I will drink Powerade or Gatorade the 2 days before a race just to consume extra calories!

Nuun shipment day! LE was super happy too.

Gadgets/Gear/Extras: I’ve had my Garmin Forerunner 10 for three years now and it’s still kicking and the best Christmas present I’ve gotten in a long time. It’s a cheaper running watch compared to the others in Garmin’s line but it gives you the information you need total time/pace/distance and you can get them on Amazon right now for $80-90. I use an Ipod Nano from several years back and i’ve been tucking it in a Flipbelt! This has been my favorite thing since I picked one up at the Chicago Marathon last year. It does exactly what it says–you can fit a lot in the belt, flip it over and it stays against your body. No bouncing or losing your items.

http://www.flipbelt.com

Week of Oct 19th-25th

Monday: 6.9m easy 8:32/pace

Tuesday: 9m interval (8 x 1000s- 3 @ 6:48/pace, 3 @ 6:44/pace, 2 @ 6:40/pace – 2min recovery jog in between)

Wednesday: 25 min shoulders/back

Thursday: 10.8 interval 8:14/pace ( 3 x 2.5m – 7:25/average pace)

Friday: Rest

Saturday: Rest

Sunday: 10.2m easy 8:52/pace

Total Miles: 36.9

What are some of your running favorites?

10/22/2015
by She's Going the Distance 12 Comments

How to Get Through Peak Week & My Favorite Pumpkin Cookies

Monday: 6.9m easy 8:32/pace

Tuesday: 9m interval (8 x 1000s- 3 @ 6:48/pace, 3 @ 6:44/pace, 2 @ 6:40/pace – 2min recovery jog in between)

Wednesday: 25 min shoulders/back

Good Morning! I think i’m super excited about blogging again since I bought my new pretty desk. So hopefully you’ll enjoy hearing from me a few times a week rather than once in a while.

Let’s talk about PEAK WEEK! This is generally the week before you begin to taper. For those of you who are newer runners, tapering is when you cut back on overall running volume to gain the fitness from your training and are well rested and ready to run your best on race day morning.

Peak week is tough for a few reasons: This is your highest mileage week. You are getting up at ungodly hours in the morning or staying at the gym or out on the trails later than usual to fit training into your everyday life. It is mentally challenging and physically demanding to make it to and get through peak week after building mileage for 8, 10, 12 or 16 weeks!

not excited to repeat the 1000s workout.

Here is how I handled it and how i’m handling it a second time (if you recall on my last post, i accidentally thought last week was my peak. whoops)

Plan out time for your workouts. Schedule these runs in and don’t skip unless necessary. You won’t really have an extra day to makeup a run.
Take one day at a time. Each day focus on the workout at hand. Do not overwhelm yourself or wonder how you’re going to run again the next day.
Run your easy days freaking easy. If your easy runs are slower than normal it’s okay!
Go to sleep earlier. Focus on the recovery.
Eat like you’re an athlete and get some good nutrition in. HRG always says junk in = junk out. If you eat junk, your workouts will be junk.
Focus on your race day “A” goal. It will push you to finish your workout, trust me. Remind yourself why you’re doing this, a PR? because you love running? so you can run the race comfortably? Qualify for Boston?

Always remember, it’s not about hitting each workout perfectly–that rarely happens for me. Focus on the effort over everything. If the effort is there, you will have a successful peak week. And if you take it one day at a time with a little extra sleep, you won’t be dragging or bite the head off a co-worker or spouse.

Recovering with LE

Now for the fun! My favorite pumpkin dark chocolate chip cookie recipe! I make these cookies every year and they are always the best dessert no matter where I take them. The only tweak i make is adding way more cinnamon than required. I love cinnamon and I like the flavor to come through. Again, never had any complaints 🙂

No these aren’t healthy, I’m still learning to bake so i’m not doing substitutions for a healthier cookie just yet. If you try these and change any of the recipe, let me know how they turn out!

Now I have to repeat a long tempo today, wish me luck. Last difficult run before an easy 11 miler this weekend, THEN I get to taper! Haha!

Best tip to make it through Peak Week?

Favorite holiday treat?

10/18/2015
by She's Going the Distance 14 Comments

I. Can’t. Count.

If I train you at the gym, you know I can’t count worth crap. But it’s getting bad dudes. Like, I just got through what I thought was my “Peak Week”–the hardest, highest mileage week of training and was SOOOOOO ready to head into the taper, but I didn’t count the weeks right. And now, i’m a week ahead of my training plan.

This is the training plan i loosely follow from Competitor.com, obviously making tweaks along the way… I have used this plan before and really love it!

Now, i’m choosing to view my mistake as a blessing—since every time I toe the line I WISH/PRAY/IMAGINE I had just a few more weeks to train. I hope I’m not the only one who has this recurring thought at race starts. The glass half empty in me is really upset because it took a lot of mental rigor to get me through this past week. All i kept telling myself was to make it through this week and it’s all downhill from here. I need to wrap my head around a repeat week and do the same week again, but this time faster, better, stronger.

from Saturday’s easy 10 miler

I’ve started doing my long runs on Saturdays and I kinda like it. It’s out of the way for the rest of the weekend and I can focus on family time! A week ago my mom came to visit & she brought her puppy Maggie to keep LE company. We thought a size comparison was important.. Maggie is probably a 5lb dog.. LE is 48lbs. And yes LE lets us hold her like that.

I haven’t been feeling 100% so I did a lot of housework & lounging this weekend. I think LE needed the additional rest from all the stressful furniture rearranging.

She was super cuddly after I got back from the 10 miler.

And I caught her passed out here…

and here…

she’s finally awake!

20151004_204802

And I finally got my flipping hair cut. Only took 14 months.

And I craigslisted pretty hard Sunday morning & I found my dream desk…

I’ll be re-arranging and setting up my office for blogging & PT stuff over the next month. I’ll share the progress when all is done!

Oct 5th- Oct 11th

Monday: 30 min mobility work

Tuesday: 7m tempo 7:36/pace, 20 min shoulders/core + 1m walk w/LE

Wednesday: 3m easy 9:20/pace, 15 min legs + 1m walk w/LE

Thursday: 6m easy 8:52/pace

Friday: Rest

Saturday: 13m long/fast finish 8:13/pace + 1m walk w/LE

Sunday: 5.5m easy 8:29/pace

Total Miles: 34

___________________________________________________________

Oct 12th-18th

Monday: Rest

Tuesday: 9m interval (8 X 1000s)

Wednesday: 20 min legs

Thursday: 6m easy 7:56/pace

Friday: 10.5m tempo 3 x 2.5m (1 @ 7:19, 1 @ 7:13, 1 @ 7:05)- 3:00 min rest inbetween intervals.

Saturday: 10.2m easy 8:28/pace

Sunday: Rest

Total Miles: 35.7

Have you ever messed up your training weeks?

Any tips or necessities for redecorating an office?

10/07/2015
by She's Going the Distance 6 Comments

So Many Sports

Monday: 30 min mobility work

Tuesday: 7m tempo 7:36/pace, 20 min shoulders/core

Wednesday: 3m easy 9:20/pace, 15 min legs

The last few weeks back at work and normal life have still been pretty awesome. Went to a Nationals game because they didn’t make playoffs and tickets were $10. Beautiful game that went 14 innings and entertainment for a Saturday night.

Sunday we went to the Capitals last pre-season game. YAY IT’S HOCKEY SEASON!! Again, found cheap tickets for $5. I’m not joking! Cheap seats, good sports & beer. Gotta love it.

And I wasn’t joking on instagram either, i actually do wear Pro Compression socks under my jeans all the time, especially in winter because i’m always cold.

In between all the fun, sports, beers etc. Ive been doing a really good job at staying hydrated, getting extra sleep and hitting my workouts. I’m one month out from the Indianapolis Monumental Half Marathon and i’m feeling PR ready. I still have to grind out these last weeks and keep focus. In the past, the hard part of following a training plan has been getting lazy with workouts before the actual taper. I keep dangling the PR carrot, and 2 weeks off running after the race. Don’t get me wrong, I love running and hate taking time off. Since the injury this spring, I felt like I haven’t stopped, and i’m looking forward to this race then a little time off.

if possible, I’d like to squeeze in a 5 or 10k in the next two weeks just to test out the speed, but overall i’ve been confident that my workouts have been solid. I’ve been running 4 days per week, i’m hoping the next two weeks I can make it 5 days per week before tapering. I have been a little conservative with training this fall, but the 4 running workouts have a purpose. It’s not just a ton of easy running. If anyone out there thinks they can’t train for a half on 3-4 days of running you’re wrong! There are so many training plans out there that can fit your schedule. With less time to train, it just means your running schedule will call for more speed work than normal plans.

Most of my clients, and members of the gym assume I work out 7 days per week to do what I do. They are always surprised that I only run 4 days a week, strength train 2x and generally those are on the same days as I run. I take off 2-3 days per week. It’s just how I find balance with work, life, and running. Just like my running schedule, my strength workouts have purpose & intent so i’m not wasting precious extra minutes on stuff that’s not helping me. Our boss, Danni put together a Crossfit workout that all of us trainers did Saturday afternoon:

12 minutes- AMRAP (As many reps as possible)

6 DB snatches/ each arm

12 weighted butterfly situps

12 burpees to box jumps

That’s it. 12 minutes. As many as you can do. I can probably speak on behalf of all the trainers to say it was effective! This is also why i have a hard time when people tell me they “don’t have time to workout.” I’m pretty sure everyone has 12 minutes. You just have to WORK for the short amount of time you have. I’m going to put together a few example of 10-15 minute workouts and share them with everyone here this week.

What’s your go-to workout when you’re short on time?

Anyone follow hockey?

Week of Sept 28th- Oct 4th

Monday: Rest

Tuesday: 8.5m interval 8 x 800s (4 @ 6:30/pace, 4 @ 6:35/pace)

Wednesday: Rest

Thursday: 5m easy 9:20/pace, 30 min core

Friday: Rest

Saturday: 5m easy 8:30/pace, 12 min crossfit

Sunday: 10m 8:26/pace

Total Miles: 28.5