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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:

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

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Sister-in-law Trish & my brother Adam

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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.

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purple teeth ain’t no thing

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

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Mara, a new face and always welcome!

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

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Becky, Josh, Mara, Trish

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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…

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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.

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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.

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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!)

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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.

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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…

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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.

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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?

 


8 Comments

Where is My Mind?

Monday: 8m easy 8:49/p

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

Wednesday: Rest

Hey dudes, guess what? I made it to the taper healthy and happy. The last few weeks, especially during long runs, the tempos and the mile repeats I’ve been trying to wrap my head around running strong for 26.2 miles. Specifically, wondering where my head will be in mile 18, mile 22, mile 25.4…What am I going to be thinking of when the dark, hurt sets in. Where am I going to draw inspiration when every step is heading into the pain cave?

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last 16 miler

These are reoccurring thoughts I’ve had for the last month of training. Instead of just brushing the them aside, i tried to mentally practice how I will handle the hard parts of the marathon. I put myself in that mile and moment as best as I could: I played pretend. During the last 16 mile long run, every mile my Garmin beeped I mentally added ten miles to it. When mile 11 came, i imagined it was 21. When 12 went by, it was 22. In my head, i was in the marathon, finding inspiration, reciting mantras, pep talking.

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always a favorite. I am a ship, I am a big brave dog.

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There have been many up and down moments with training (mostly up!) The best moments are when everything clicks, that runner’s high takes over and you remember exactly why you never stop running. The gratitude that takes over my soul during these runs is unforgettable, which is why I’m going to draw from these moments when the marathon starts to bite back. I don’t have to run a marathon, I get to run a marathon. file_000-376

Alongside being grateful that I get to run, I’ve been thinking a lot about how I love completely and utterly exhausting myself training. Running, Crossfit, and working with clients are all continuously making me a better person. I have more drive and motivation with each race I train for, each workout I complete, every day I work to help others reach their potiential through fitness… Which brings me to to this:

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Yes, yes, yes, yes. Once i cross that finish line in Philly, no matter what the time clock says, I will be ready to tackle life as a much stronger, focused person.

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Last Week

Monday: 6m easy 8:55/pace

Tuesday: Crossfit, 9.8 interval (4 x 1.5m repeats- started at 7:30 and progressively got faster to 6:58/p)

Wednesday: 6m easy 9:07/pace

Thursday: Crossfit, 13m tempo (10 @ 7:44/pace)

Friday: Rest

Saturday: 10m easy 8:47/pace, 40 min deadlifts/pushpress strength

Sunday: 10m easy 8:06/pace

Total Miles: 54.8

Do you practice mental training?

What do you think about on long runs?

 

 

 

 

 


13 Comments

A New PR. #TheBeerMile

Monday: 6m easy 8:55/pace

Tuesday: Crossfit, 9.8 interval (4 x 1.5m repeats- started at 7:30 and progressively got faster to 6:58/p)

I finally, finally, finally ran a beer mile. I’ve wanted to do this since I first heard this was a thing, like 4 years ago. Part of me thought it would be fun, drinking and running, sign me up! Part of me wanted to prove to myself that my midwestern beer drinking ways and running skills could combine and create a magical mile. It’s harder to get other people to think the same way. Most of my friends said a beer mile sounded like a terrible idea.

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My favorite 800m runner Nick Symmonds – big advocate for the Beer Mile (Photo: Competitor.com)

The Beer Mile: you chug a can of beer, no shot gunning, no wide mouth (sorry Coors), no light beer. You must flip the can completely upside down over your head to prove it’s empty then you run a quarter mile and repeat four times to complete the mile. Four beers, four laps and no puking. If you puke you have to run a penalty lap.

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So many Budweisers! @sweetgrass3

My Crossfit gym (CFSS) hosted the Beer Mile to raise money for Cupid’s Undie Run and the Children’s Tumor Foundation. We met last Friday evening at 6:00pm and everyone stood around looking very unsure about how this was about to go down. My strategy was to drink the beer fast, run a little slower than normal to try to keep the beer down and get this done in under 10 minutes. Get it done as fast as you can before the alcohol hits and you’re running drunk and the beer comes up.

Are you guys intrigued or just disgusted? haha. Stay with me.

All the participants got their finger under the beer tab and 3, 2, 1 CHUUUUUGGG!! The first one was cold and hard to get down. I haven’t chugged beer or played drinking games in a while, but once it was down I was good to go. I flew through the first 400 meters, burping a little on the way. I’ll save you the belching details–you are running and burping the entire time. I was definitely most conservative on the first lap.

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I had to get a feel for running with a full beer in my belly and I wanted to pace myself with the top guys. Crossfit: always competitive, always interesting.

On the 2nd and 3rd beer I sped up on the chugging and the running cause i have a steel stomach and figured I could handle it. From what I can tell on my Garmin, the uphill running was about a 6:30/pace and the downhill I cruised at a 5:20/pace.

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laughing at my beer belly

Once the last beer and lap were under way it was just a matter of sprinting to finish and get in the best time possible!

9:57 was yelled out to me and I was ecstatic! This may be one of top proudest moments in my running life. Hey, i’m from the Midwest–this (drinking) is what we do!

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About 10 steps later I sat on the curb and the alcohol hit like someone flipped on a light switch, I was drunk. It was so hilarious how fast 4 beers hit me. I talked to a few other girls and watched the rest of the bunch finish their race. We had a few pukers, but not many. I’m proud of this Crossfit crew, proud I put up a good time for my first, but certainly not my last, Beer Mile.

We all stuck around afterward, drinking beer, talking, playing with dogs. These are good people and they’re my people. We all had a great time Friday.

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I also went home with a prize for first female- a growler of Atlas Brew Works IPA & a tin sign 🙂

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<p><a href=”https://vimeo.com/190486451″>Crossfit Silver Spring Beer Mile</a> from <a href=”https://vimeo.com/everyshotmedia”>Every Shot Media</a> on <a href=”https://vimeo.com”>Vimeo</a&gt;.</p>

Last Week

Monday: 10.2 interval ( 3 x 2m repeats- average pace 7:20)

Tuesday: Crossfit, 8m easy 9:29/pace

Wednesday: 13m tempo (10 @ 7:47/pace)

Thursday: 30 min shoulders/hamstrings

Friday: 6m easy 8:45p, 1m beer mile 9:57

Saturday: Crossfit, 8m easy 7:30/pace

Sunday: 16m long 7:56/pace

Total Miles: 62.4 (weekly mileage PR!)

So… would you ever try the Beer Mile?

Share a story of a proud running moment.