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LE in the Snow!

Monday: 3hrs shoveling

Tuesday: 30 min stairs/leg (home workout), 2 hrs shoveling

Wednesday: 5.2m easy 8:42/pace

Sorry i haven’t blogged. You’d think that being home for 5 days i’d have all the time in the world to sit down and write up a weekend report. I did sit down to blog several times, but we were watching so many movies, tv shows and video games that my eyes and head just couldn’t handle looking at another screen!

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The blizzard thing got real old, real quick. By Monday we were going stir crazy and were dying to get out of the house, so we all too a walk and got to see our pup in the snow for the first time. (LE is playing in our street– that should give you an idea of what we were shoveling)

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Wednesday morning we were still shoveling, but I did manage to get to work! I missed the gym so much! I did a short at home workout Tuesday because my legs were begging for it. 15 minutes walking up and down our stairs, forward then sideways to change it up. I finished with squats, lunges & planks. Easiest thing to do at home is body weight stuff.

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Wednesday morning we were still shoveling, but I did manage to get to work by 9:30!  I missed the gym so much!! I did 5 miles with tired legs (not sure if it was from sitting so much or the stairs from the previous day). I seriously can’t wait to start half marathon training. After taking a much needed step back from running over the last month and a half, i’m finding that running spark again, which is always the beauty of taking a break.

Last Week

Monday: Rest

Tuesday: 6m tempo (1m warm up, 4m @ 7:47/pace, 1m cooldown) + 20 min legs 

Wednesday: 3m easy 9:30/pace, 40 min upper body (pics below!)

Thursday: 7m easy 8:44/pace

Friday: 2m easy 9:40/pace, 30 min legs + shoulders

Saturday: 1.5 hrs shoveling

Sunday: 3 hrs shoveling

Total Miles: 18

Do you guys like vlogs? Should I put up more?

Are you already training for a spring race? If so which one?

 

 


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Grip Strength Workout & Blizzard Time!

Wednesday: 3m easy 9:30/pace, 40 min upper body (pics below!)

Thursday: 7m easy 8:44/pace

Friday: 2m easy 9:40/pace, 30 min legs + shoulders

I’m sharing a workout i’ve done 3x since Jan 1st. I absolutely love it and it’s prepping me for the Spartan Beast and unassisted pull ups. The number one thing i’ve heard from people who’ve finished an obstacle course race is to work on grip strength. I will be pulling myself out of mud pits by a rope, carrying large pieces of wood on my shoulders and buckets of rocks up and down hills during this race. My grip cannot be weak during any of these events. I’m happy to note that my grip is getting stronger week by week and workouts like the one i’m sharing is actually fun and works grip like no ones business. (Side note: my clients tell me that my version of “fun” is not very accurate.)

5 Rounds
Rope pull ups & downs 5x up & down 
Walk out pushups 10x 
Offset Farmer’s Walk (or suitcase carry)

Rope Pull ups/downs (I tied a battlerope to pullup handles on a sturdy machine): Start in a laying position and use your arms to climb upward. When you get your body off the floor, raise your hips into a plank position and climb until standing. Reverse the move and slowly lower yourself all the way back to the floor.

Walk Out Pushups: Start in a standing position. Keep your legs as straight as possible and reach for the floor.

Then walk your hands into a tall plank position, do a pushup (or multiple for a challenge), then reverse the move and walk your hands back to your feet and return to standing.

Offset Farmer’s Walk (offset uses one weight, forcing your stabilizing muscles to work)- Pick a weight that is difficult for you to walk 50-100m. Stand tall with your weight, shoulders back & down, core tight. Walk for a chosen distance (mine was across the room & back) then switch hands with the weight & repeat.

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I love workouts that don’t involve a ton of thinking and don’t feel like a traditional workout. This is like, pull yourself up, lower yourself down…do pushups, walk with a heavy weight. I love it. I love functional training!

Now to the snow. Wednesday the DC area got an inch of snow and it was totally embarrassing how many accidents, delays (6-7-8-9 hours of people trying to get home on the beltway!). I was extremely thankful Cameron got to work from home & i’m only a few minutes away and didn’t have to deal with the crazyness. I am also thankful my gym is next door to a beer/wine store.. don’t mind if i do!

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But i did get to walk outside in the nice quiet neighborhood and experience LE’s first time walking through snow. It was adorable. Also– if you haven’t seen her trying to eat snowflakes <—you’re welcome (just don’t pay attention to my squeals).

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How’s the weather near you?

What is your favorite kind of workout (other than running yo!)?


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Running This Year is Going to Be Awesome and Scary and Awesome Some More

Monday: Rest

Tuesday: 6m tempo (1m warm up, 4m @ 7:47/pace, 1m cooldown) + 20 min legs 

Let’s talk. I need to take the pressure off training for a fast half or a BQ time marathon. I want this year to be amazing and different and FUN. As much as I want to be on a strict running schedule, hitting paces & meeting goals, getting there will be easier if I don’t put as much pressure on myself by focusing on one race.

This is why i haven’t signed up for an “A” race yet. I’m not sure if it will be a marathon or a fast half or both! I’m just going with the flow and will sign up for a race when i feel good about a specific distance.

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After my 7 mile “long run” this past Sunday

This is also why i’m doing the Spartan Beast OCR (obstacle course race) in May & why I just signed up for a crazy hard leg of Ragnar DC this September. 18.1 tough miles!

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Having multiple racing goals and a few different types of races on the calendar should keep running life fun & interesting to say the least! (also–if you remember running a Ragnar has been a long term goal of mine!)

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My good friend Deena from Saturday’s 5 miler!

Another one of my goals is to attend a few local group running meet-ups and be more active and social in the running community. I’m ready to branch out a little and turn running from a solo sport, to somewhat of a social thing.

And speaking of being social I’d also like to share with you a few links to a few of the lovely Zooma Ambassadors I’m getting to know. This way you can follow them, friend them & ask them running questions! I’ve met a few really good best friends through social media (hence all my pics with Emmeline..) it never hurts to reach out to runners training for the same races. It’s support! Embrace it! If you’re looking at running a Zooma race, or if you’re just looking for a few crazy runners to chat with in the local area, here are a few ways to link up with them. —>And make sure you use the coupon Cori10 for 10% off your race entry into a Zooma race. (You can also find the ambassadors on Instagram and Twitter with the hashtags #zoomaambassador #zoomaannapolis #zoomacapecod #zoomaflorida #thisishowizooma)

Annapolis 

Angela- Angela Bess MD

Brittney- Lola And Lane

Tami- Have My Cake and Eat Yours Too

Samantha- Sams Runs

Cynthia- You Signed Up For What

 

Cape Cod

Gina- East and Pine

Lara- Uptite Mamas

Jen- Running With the Girls

Megan- Runner Megan

Sandra- Organic Runner Mom

Florida

Anne- Run U Mother

Brianna- I Run He Tries

Kimberly- Fit Disney Mom

Shelley- Run Bike Write

Presley- Run Pretty Blog

Last thing! i had to share what you would see if you watched me blog. There’s me:

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and then there’s this…it’s why i can never get a blog up in a timely matter.. she’s so distracting! hehehe

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Last Week

Monday: Rest

Tuesday: 3.5m easy 9:22/pace

Wednesday: 5m tempo (1m warm up, 3m @ 7:44/pace, 1m cooldown) + 15 min legs (offset lunges, TRX pistol squats & dead lifts)

Thursday: Rest

Friday: 6.8m easy 8:42/pace

Saturday: 50min Crossfit (25 pullups, 50 pushups, 75 KB overhead swings 25#, 100 burpees, 125 jump rope)+ 5.4m run/walk

Sunday: 7.3m 8:42/pace easy

Total Miles: 28

Do you ever run with a group? 

How about a Ragnar? any tips for training?

 


13 Comments

Random Acts of Wednesday

Monday: Rest

Tuesday: 3.5m easy 9:22/pace

Wednesday: 5m tempo (1m warm up, 3m @ 7:44/pace, 1m cooldown) + 15 min legs (offset lunges, TRX pistol squats & dead lifts)

First random of today: I did a short leg workout after a tempo run today. I have never been good about training legs and running all in the same week. But i recently read about how you SHOULD workout legs after a hard running workout. You can read about why here!

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2nd Random: I received a very cool Christmas gift–> Foot Cardigan! I’m getting a fun pair of socks for 6 months. Such a good gift idea!

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3rd Random: Cameron has been killing it at dinners lately. I’m a very well fed runner.

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baked salmon w/jalepeno/caper vinaigrette & roasted broccoli 

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Pork Bahn Mi Ramen

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Burger & baked fries

Random #4- I tried cupping over Christmas. And I liked it. 🙂

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Random #5 – LE plays with multiple toys at once. When she plays she will try to fit as many in her mouth as possible.

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Random #6- We found a package of Christmas cookies on clearance for $1. Not too random, but does anyone else follow the rule that if you eat a cookie over the sink it doesn’t count?
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It also doesn’t count when you’re walking and eating cookies. Hello.. burning calories. Also- thank you Cameron for capturing what I look like 90% of the day. Minus the jeans, add more cookies.

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Share something random! 

 

 

 


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Tips for Beginners!

It’s the beginning of the year and goals are set! Tons of people will begin their trek toward running their first 5k, triathlon or marathon! Here are a few tips, for the freshest newbie runners!

Running equipment: There are so many tools marketed to runners it can get very overwhelming. Ignore all of them except a good pair of running shoes (you can get fitted at most local running stores) and a supportive sports bra (for the ladies) and a good pair of shorts or compression shorts (for the gentlemen). If you are just getting started you do not need tons of equipment. As you run longer distances, you may need a belt to carry items or water bottles etc, but don’t get too ahead of yourself at the beginning.

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Don’t worry about pace. Fast and slow is relative to each person. Don’t compare yourself to your best friend, the person on the next treadmill over or the Instagrammer who has run 30+ marathons. Seriously, do your own thing and run based on your effort. Which leads me to my next tips…

Build your endurance slowly. Do not try to run faster with each run or faster each week. Competitor.com recommends 8 weeks of walk/run base building and strength training for those who are brand new to the sport.  For 8 weeks you should be running at a comfortable speed and just getting your body used to time on your feet. This helps your bones, muscles, tendons & ligaments develop the strength you need to continue a high impact sport.

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Go gadget free. Ignorance is bliss! You have nothing to compare your times to right now, so enjoy it. Running can be extremely freeing, a way to unplug from the world, and a great way to enjoy some “me time”. When you go out for a run eyeball the time or keep a watch on you so you know how long you’re out for, but don’t sweat over the details! Fitness apps & sports watches give us a ton of information. A lot of which is not important when you’re building a running base.

Be your own cheerleader!  Use social media to get a few virtual high fives as you’re training for your race and when you complete your goals! It’s a fun way to receive support from others doing the same thing as you. Plus, you never know, you may make a few new friends.

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Before you head out the door please follow these rules!

  • Use your head and don’t run in places that are unsafe.
  • Be careful when you run at night or in the early hours of the morning. Bring a phone, wear a road id, and always let someone know where you are running and approximately when you’re returning or run with a partner.
  • You do not have the right of way when it comes to cars. Sure, you’re supposed to, but don’t ever assume. Ever.
  • Wear bright colors, make sure drivers see you (i always give a wave to be sure they’re allowing me to go first)
  • If you run out on roads with cars, don’t wear headphones and always run against traffic. If you are running rolling hills, you run with traffic.
  • Give other runners, bikers, mom/dad’s walking babies a smile, nod or a wave when you pass them. It’s polite and we (the running community) like runners to be friendly!

And remember!! If you run, you are a RUNNER. Not a jogger, slogger, sorta, part-time not really runner. You’re a freaking runner. Now put on some neon and go running!

Last Week’s Workouts

Monday: 30min legs (lots of deadlifts/squats/lunges)

Tuesday: 4.3m hill repeats

Wednesday: Rest

Thursday: 6m + 30 min core

Friday: 1500m row, 75 overhead KB swings 30lbs, 50 Bosu pushups, 100 KB pass under lunges 30lbs, 40 hanging leg raises

Saturday: 2.5m easy 9:25/pace

Sunday: 8m easy 8:43/pace

Total Miles:  20.8

Share a piece of advice for someone just starting to run!


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2016 (Repeat) Goals!

Monday: 30min legs

Tuesday: 4.3m hill repeats

Wednesday: Rest

Running & Fitness Goals!

Here’s the deal. Not much is changing as far as running goes. I’m still chasing a sub 20:00 5k, a sub 1:30 half and a Boston Qualifying marathon. These can take the next several years to complete (if ever). I’m hoping sooner than later, but these are very large goals, and as long as i keep chipping off time and running happy i’m doing the right thing!

I’m going to put it out there that i’m still unsure if i’m going to gun for the marathon this year. I’m going to start with a few halfs and see how I feel, but i want your suggestions! I’m open to travel for it 😉

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Another goal is to complete the Spartan Beast, my first ever obstacle course race. As I complete my running goals, or when I need a break from the difficult marathon training schedule, i want other types of racing to be there for me. Triathalons, obstacle course racing, etc are all on the table!

Staying injury free is also a huge goal of mine this year. I’m tired of being sidelined for 6+ weeks due to dumb overuse injuries. That means  a lot more time with foam rollers, more yoga and cross training!

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Home Goals!

These are kind of boring, but when i come back and re-read this post it will help me stay on track!

At home i want to finally get my office set up and make set times in the evening to blog. It’s really easy to sit at a computer for hours and hours to work on a post or just read the entire internet. If I set aside time a few days a week, i can bust out a good post and not spend excess time on the laptop.

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my messy office/workout space

LE is such a great learner and a big goal of mine this spring/summer is to build up her mileage so she will be able to join me on easy runs.  I need to train her to walk properly next to me so when we start running it will be an easy transition. One of my clients is a dog agility coach and he’s constantly giving me tips!

Travel Goals!

We have a trip planned for Colorado in May with family & friends (I CAN’T WAIT!) and we’re heading back to Chicago for a summer wedding–Chicago in July is always amazing! Hopefully in the fall we can do a small getaway for just the two of us to an island or FL where it’s warm. I want the beach. I think i wore a bathing suit once last year <—That’s sad.

Cameron and I always try to visit new places in the local area and we’ve been dying to camp and hike in Shenandoah (VA) and I heard about some cool places in Northern Maryland for hiking as well.

I’m heading out for an easy 6 mile run today. The weather finally decided being in the teens just wasn’t cool. High of 40 today and no wind which equals perfect day to run!

What does your workout look like today?

Big 2016 Goal?

 

 


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Goodbye 2015!

I finally had somewhat of a normal running week! A few short runs, a MGP (marathon goal pace) run, a long easy run..and all without pain!

NOW! Let’s recap 2015! The recap from 2014 was a sad one. I came off such a low year, I just knew 2015 was going to be better, it had to get better!…and it totally did.

My goals from last year were to hit a sub 20:00 5k, a 1:30 half marathon, 5 consecutive pull-ups, travel more & be present and enjoy the surprises. The time goals I set for the 5k & half are very large goals, and i feel like the progress i’ve hit this past year was HUGE and i’m very happy with it. Taking time off of these distances are all about the progress, which will eventually get me to the end goal.

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1:36:07 Indianapolis Monumental 1/2

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I also added a lifetime bucket list goal in the early months of last year to run a race in all 50 states, last year I added Delaware…

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In 2015 I ran 1094 miles.  Only about 40 miles less than last year, which is good considering the IT Band issue. Which was the only low from 2015. I was out of commission for about 6 weeks but I kept fitness with a ton of cross training, so this wasn’t as horrible as I thought it was at the time. (Doesn’t it always work out that way?)

2015 was a huge year because Cameron and I adopted L.E. –i think she falls under the category of “enjoying the surprises” 😉

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I went skydiving! That was momentous, letting control go and just enjoying my birthday surprise.

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Let’s not forget about the traveling, I visited my sister in LA early in the year, which i LOVED. I’m pretty sure i’m meant to live out west.

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Colorado & Utah were by far the coolest places in the US i’ve been so far. I can’t wait to go back and explore.

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As far as the “being present” goal.. this trip takes the cake for my resolution. It’s hard not to be present with all the beauty out west, and I took every moment in when we decided to get married out there…

I’ll be getting up my resolutions by the end of this week. I hope everyone had a great New Years and are ready to tackle 2016!!

Monday: Rest

Tuesday: 4m easy 8:40/pace

Wednesday: 45min upper body + 2m easy 9:30/pace

Thursday: 5m MGP workout (1m warm up 9:30/pace, 3 @ 7:53/pace, 1m cooldown 9:30/pace)

Friday: 2.2m walk

Saturday: 15min hips, 20min stairmill

Sunday: 2.6m walk, 7m long 8:18/pace

Total Miles: 18 running + 4.8 walking

What’s your favorite memory from 2015?