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Zooma Annapolis Half Marathon Recap!

Monday: 5m 10:00/pace easy
Tuesday: Crossfit

The Women’s Zooma Annapolis Half Marathon was a great time to see a few running/blogging friends I only see a couple times a year and run the last half marathon until fall season starts. <–which i understand is sooner now than later since I’m way behind with the blog. Whoops!

The Zooma 1/2 was on Saturday, June 3rd. My recap from last year is similar to this year. I had the chance to hang out with Lauren from Breathe Deeply and Smile. I stayed at the same hotel, The O’Callaghan, ate at the same restaurant in the Loew’s Hotel and had the same race goal, run a moderately hard effort and have fun.

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hotel selfie

The expo was at the Loew’s Hotel and was easy to navigate, especially toward this table. I made friends with these girls for while and got to try a ton of “samples” hehehe.

File_000 (336)Then the Ambassadors all got together for our annual photos/be goofballs. We were trying to make the tank tops and Bondi headbands look cool. You have to wear the tanks over your shirts right? Or is that just reserved for Jordan jersey’s from the 90s? #23

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photo cred: Sarah Ratzlaff

I tried to catch Lauren a little off guard, I think the only thing winning about his photo is how bad the lighting is. (don’t hate me for posting this Lauren!)

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After we heard a few speakers, got our fix of wine spritzers and pictures we headed for food!

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We ended up eating burgers and fries at the bar and noticed we were both wearing green shirts. Fascinating right?

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I surprisingly got to sleep at a reasonable hour, slept well and ate well. Justin’s Almond Butter is pretty fantastic on bananas and the single serving helps keep my PB cravings in check. Kinda. Who am i kidding, it’s just adding to the pb insanity.

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This race always takes place when I’m not in great racing shape after the end of spring when I haven’t been speed training at all. Zero. And it’s always hot and humid. The weather was far better than last year’s race. It was actually a bit cool at the start. It progressively got warmer and humid, but again, way more tolerable than last year.

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Fun Fact: These Brooks shoes were on their last 13/500 miles and were the shoes I qualified for Boston in. Glad I got to race one more time in them!

I was happy I chose the half marathon until I realized most of the Zooma girls opted for the 10k, so i was alone this year running a moderate “tempo-ish” type of run.

Everything felt pretty controlled and cadence was quick until mile 9. It was early for me to start feeling gassed, but again, I knew this was the first speed day I’d had in over a month. I was asking a lot from my body and I probably started way too fast. This was the first race in a while I positive split (finishing the back half of a race slower than the first).

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The best part of the race was hitting mile 12. I was basically walk/running at that point. I knew i was the 3rd overall female almost the entire race, but the girl behind me wasn’t far and I assumed she would pass me, because of the amount of walking I was doing. Once the turnaround at 12 happened, she ran beside me and said, “let’s go, let’s finish together.” My legs started moving again. I thanked her multiple times and told her that was exactly what I needed.

That’s what the Zooma Women’s Race is all about. Women helping and supporting women. I experienced it that day more than I have in any previous race.

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Her name was Casey and she finished in 3rd. It was her very first half marathon and I congratulated her on her outstanding time and thanked her over and over again for helping me through a rough spot.
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If you’d like to run a Zooma race check out the next ones in Cape Cod on Oct 7th or Amelia Island, FL on Oct 21st. www.zoomarun.com and use CORI2017 for 10% off.

Last Week
Monday: Rest
Tuesday: snatch skill work, 6m easy 9:05pace
Wednesday: Crossfit, 5000m row
Thursday: 6m tempo (4m @ 7:08/pace)
Friday: Rest
Saturday: 7m easy run, 45min shoulders
Sunday: Rest

Total Miles: 19

Do you have a pair of running shoes you had a hard time retiring?

How’s summer running going?

 

 


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Kodiak Protein Bars + Spartan Winner!

Monday: 10m easy 8:14/pace
Tuesday: Back Squats 5 x 10 @ 115#, SA DB Press 5 x 10 @ 25#, 5m easy 9:50/pace
Wednesday: Crossfit, 5m easy 9:01/p
Thursday: Crossfit, 4m easy 9:30/p

Another week, another Kodiak recipe (and no i’m not sponsored or affiliated with the brand, just like the product!) I made a very simple recipe from their website and of course added my own twist to it and it came out perfect 🙂

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*I added 3/4 cup of brown sugar, not a full cup. I still want to try and lower the sugar content of this recipe. I haven’t experimented with applesauce or anything yet, but i’m about to try. Tips are welcome!
*I added blueberries and sprinkled these with graham cracker crumbs for a bit of texture.

The cool thing about this recipe is that you can use whatever vanilla protein powder you like…so of course I reached for my favorite, Vanilla Bean ABW.

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And about 20 minutes later.. easy peasy.

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9 servings: 242 calories, 47C, 2.6F, 9P

And I had to show you guys a few awesome pictures while I was running this past week. The weather has been a little off (cloudy, cool, then humid and confused) but the sky looked killer on one of my normal loops.

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Water fountain to save the day!

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Aaaaand the moment you’ve all been waiting for: the winner of the Spartan Race Entry is… DAXTON RUSSELL!! Daxton please send me an email at shesgoingforspeed@gmail.com. Congrats!!Screen Shot 2017-05-26 at 6.27.53 AM

Have a safe Memorial Day Weekend!

Last Week

Monday: 6m easy 8:00/pace
Tuesday: Crossfit, 8.5m easy 7:53/pace
Wednesday: 5m easy 10:00/pace
Thursday: 5 x 5 Sumo DL ascending (185#, 195#, 205#, 215#, 225#), 10m easy 9:09/pace
Friday: 4m easy 9:00/pace
Saturday: Rest
Sunday: 1hr chest day

Total Miles: 33.5

Travel plans for the holiday weekend?

Anyone play with sugar substitutions in baking?


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Kodiak Protein Muffin Recipes + Spartan Race Giveaway!

Monday: 6m easy 8:00/pace
Tuesday: Crossfit, 8.5m easy 7:53/pace
Wednesday: 5m easy 10:00/pace

You asked for it, here’s the recipe for the “Brotein Muffins” I posted about this past Sunday. Super happy with the flavor, texture and overall heartiness of these muffins.

Start here and buy this mix:

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Flip box over and use this:

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Substitutions I used (and what made these incredible)
3 tbsp of Avocado oil (or another oil) in place of butter
Silk Almond Milk instead of regular milk
Add 1/2-1 cup of whole grain oats for texture
Use 1-1.5 bananas (depending on size)
Use WAY more cinnamon.
Don’t put walnuts in. Ew. Gross.
*Before adding in anything extra the calorie count is approximately 100 for each muffin, I will calculate macros next time I make these!

With the base recipe above, I separated the batter into two separate bowls for two types of muffins. The above recipe makes 12 muffins. They came out so good I went back and made a 2nd batch of each which is how all the yummy substitutions and perfections came in.

For the chocolate chip recipe I added: mini chocolate chips (do NOT use a full cup like in the recipe suggests…eyeball it while mixing in or stick closer to 1/2 cup), then 1 tbsp of chia seeds to bulk up the protein and more good-for-you nutrition!

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Chocolate chip banana heaven! (Pictured below…the ones further down in the shot are Peanut Butter and Jelly. Yeah, i know…just keep reading.)

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So I got a little crafty with the 2nd batch and added a cup of Craisins & 2 tbsp of PB Fit, hence the PB&J muffin. Screen Shot 2017-05-17 at 7.40.43 AM

Notice the few on the bottom left of the photo? I actually stuffed a couple with actual peanut butter…If you get muffins from me, expect a surprise in the center from now on, these were a hit!

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These will be a staple in my house for an easy grab-n-go snack or fast breakfast when I get back from early morning Crossfit. Lately my life has been running, recovering, lifting, recovering and trying to figure out proper nutrition while trying not to be hungry all the time. It’s a real problem. I’m working on it.

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from a run last Thursday

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Me & Andrea working out way too early! 

All this talk about working out, protein and muffins makes me wanna lift or go for a run or combine the two and do a Spartan… hehehe. With that being said, let’s do a Spartan Race entry giveaway!

Marriott Rewards is now the official Hotel Partner for Spartan Race and has an exclusive offer to people who join their loyalty program – 20% off races, free VIP bag check and $5 off Spartan gear at the races. Once enrolled, points are earned when you stay at any 4,500 participating hotels around the world.

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It’s always a tough to choose a hotel when traveling for races, but this rewards program is pretty cool.

To enter for a free Spartan Race Entry, leave a comment below telling me which Spartan Race you’d like to complete. For an extra entry sign up for the Marriott Rewards program here and leave an extra comment telling me you did! 

Giveaway ends 5/24 midnight EST!

Last Week

Monday: 7m interval (12 x 200s average pace 5:30)
Tuesday: Crossfit, 8.5m easy 7:47/pace
Wednesday: 6m easy 8:47/pace
Thursday: 5m easy 9:25/pace
Friday: 2 hour endurance workout (included 4 miles of running 8:55/pace)
Saturday: 1 hour biceps/triceps/lots of stretching
Sunday: 6.9m trail run 9:35/pace

Total Miles: 37.5

Let me know if you try out the muffin recipe! 


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Phone Dump Friday #11

Monday: Rest
Tuesday: legs- front squats 3 x 5 @ 135#, 4m run 9:50/pace
Wednesday: 6m easy 9:45/pace
Thursday: 1 hour Corepower Yoga, 5m run 8:22/pace, Crossfit

Happy Friday! I will be recapping the weekend of Ragnar & the crazy hot St. Mary’s Historic 1/2 I did in 36 hours next week. I also have a Spartan Race to giveaway, so stay tuned, enjoy some of the random pictures that didn’t make a blog post and get some miles in this weekend!

Pretty Maryland…

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From Ragnar DC last September, always loved this sign.

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Exhausted from a hot run a few weeks back.

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One of my favorite pictures of this girl…

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heart shaped sweat…

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Got this beautiful sports bra at the CorePower Yoga studio in Bethesda.

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Eggcellent.

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Rock Creek Trail

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Capital City Cheesecake (Takoma Park) Funfetti mini cheesecakes!

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Arm raspberries from sandbag cleans #Crossfit

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Follow Mimi on Instagram, she’s the one who makes my hair beautiful

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And just another beautiful Maryland shot to sandwich this phone cleanse.

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Last Week

Monday: 8m easy 8:57/pace

Tuesday: Crossfit, 5m easy 9:00/pace

Wednesday: 5 rounds of 25cal row, hang snatches 3 @ 65#, handstand against wall + 5m easy run 8:47/pace after workout.

Thursday: Crossfit

Friday: 1st leg of Ragnar 4.3m 9:30/pace

Saturday: 2nd leg of Ragnar 5.4m 9:28/pace, 3rd leg 5.7 (Garmin didn’t work)

Sunday: St. Mary’s Historic 1/2 13.1m 2:10:32

Total Miles: 46.5


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Happy Trails <3

Monday: 8m easy 8:57/pace

Tuesday: Crossfit, 5m easy 9:00/pace

Wednesday: 5 rounds of 25cal row, hang snatches 3 @ 65#, handstand against wall + 5m easy run 8:47/pace after workout.

Thursday: Crossfit

My last post was an ode to coffee, and i didn’t realize until after I posted that I didn’t even mention how coffee is a big part of my pre-race rituals! What kind of terrible running blog is this?! I’ll have to do a “part 2” regarding all the fitness/nutritional benefits! Now we can just talk about another love of mine…

Elise. Seriously, if you have a moment, follow Elise on Instagram, she’s a photographer, a runner and an amazing cupcake baker. Since i’m in the cupcake mecca of DC you know I know a good cupcake. Especially those with homemade fresh marshmallows on top…

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I’m obsessed with marshmallows so of course she sends me fresh homemade ones through the mail…File_000 (542)

and I of course the first thing I do is this..

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I call this masterpiece Fluffernutter Bites. And they were glorious. Elise forever ruined Kraft marshmallows for me, i simply cannot go back after having these. I’m having way too much much fun trying them with everything. Speaking of Whey too much #slapsknee #dadhumor

1 scoop vanilla bean A Better Whey Protein, 1 large marshmallow, 1 banana, 1 cup almond milk, cinnamon & ice. This marshmallowy goodness was a staple last week.

File_000 (549) I’ve put the marshmallows in coffee, hot chocolate, ate them by themselves and last but not least a smores’. User tip: spread peanut butter on the graham cracker for an even better experience. You’re. Freaking. Welcome.

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Okay, so if that doesn’t make you hungry or marshmallows aren’t your thing, I went to happy hour at Society (downtown Silver Spring) with my Crossfit girls, Andrea & Yomery. We had some tasty sliders, sweet potato fries and great conversation. And of course margaritas. 😉 What can i say, it’s rooftop season. Time for long sweaty runs and post recovery burgers and beer!

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And last but not least, but kinda last (minute that is) I jumped on a Ragnar Trail team for this weekend in Richmond, VA! Super stoked that i have a running event on the calendar and they’re providing SMORES!

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Last Week

Monday: 6m easy 8:53/pace

Tuesday: Crossfit, 5m 9:10/pace

Wednesday: 4m easy 9:40/pace

Thursday: 13.4m easy 8:40/pace

Friday: 5m easy 9:00/pace, 5 rounds of 6 x 135# back squat, SA DB snatches 30#, 8 pushups

Saturday: Rest

Sunday: 1hr upper body

Total Miles: 33.4

Anyone running VA Ragnar this weekend?

Have you had homemade marshmallows?


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Happy Coffee! I Mean Wednesday…

Monday: 1 hr back/legs (heavy DL 5 x 3 @ 225#), 7m 7:51/pace

Tuesday: Crossfit, 8.5m 8:36/pace

How is it already the middle of April!? You’d think that after a half marathon PR i’d slow down a bit, but honestly I’m having more fun that ever lifting heavy and running. Sometimes the best runs are the ones where you’re not on a schedule, every run is decided while out on the run, each pace is determined by what your body wants for the day. It’s kinda nice. The warm weather has been nice too!

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I’m close to running 40 miles per week and it’s a comfortable number to be around while not training for anything specific. My heart is set on another half marathon PR attempt in the fall i just need to pick a couple out that work around a few weddings and other races I have on the schedule (Ragnar DC 2017!).

You guys know I love coffee right? It’s not a secret. It’s written in the About Me section, I talk about it all the time. I pride myself on demonstrating exercises to clients while never setting my coffee down…about a week ago I did a single arm 35lb dumbbell snatch with a coffee in my left hand. I normally hold coffee in my left hand, which is also why i have my tattoo there, in case I forget ya know?

 

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And i’m not a coffee snob, i can’t tell you where the beans are from or name the fruit notes or acid levels or how they were harvested. I don’t necessarily need to have a pour over crafted by a hipster who wants to pair coffee with an album on vinyl that I won’t remember the name of. I just like the plain ol’ Mr. Coffee drip coffeemaker so my house smells like warm heaven.

 

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I love hovering my face over a cup to get the warm goodness and feel all the steam in my pores. I love the social aspect and actually taking the time to make it, sit, relax and be present. Nothing is better than sitting down to have coffee and conversations with people you love.

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I make coffee different almost every day. Some days I do coconut oil with a little almond milk and stevia, other days with cinnamon, honey and almond milk, sometimes just cinnamon. And once in a while, very normal with milk or half and half and sugar. Depends on what’s around to add just a hint of sweetness. When I hit up a coffee shop I order an Americano (espresso & water), or a plain latte or mocha latte depending on how much chocolate i’m in the mood for ;).

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Pretty much me in the morning.

Got a cold brew from Starbucks yesterday- they put way too much cream in it, i’ll ask for less next time, but it hit the spot on that 80 degree day after 2 workouts. At least they got my name right?

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truth

I think coffee is on my mind this morning because A Better Whey just sent me a few samples of their newest protein “Java” which is their caffeinated coffee protein. Can’t wait to try it and report back.

Happy middle of the week – drink coffee and make it through to Friday!

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Last Week

Monday: 7m tempo 7:03/pace

Tuesday: Crossfit, 10.8m easy 8:10/pace

Wednesday: 6m easy 8:05/pace, barbell practice (hang snatches @ 65#)

Thursday: Crossfit

Friday: 8m easy 9:05/pace

Saturday: 5.6m easy 9:25/pace

Sunday: Rest

Total Miles: 37.4

How do you take your coffee?

If we were sitting down with a coffee right now what would you want to talk about?


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Rock N’ Roll DC 2017 Recap!

Monday: 40 min legs (back squats/deadlifts for volume), 5m easy 9:31/pace

This was a big one. Bigger than I expected or hoped, way beyond a time PR.

The week of the race was typical. I was antsy, nervous and my training log concerned me. Pacing was all over the place and some workouts were scaled down and adjusted. Extremely different from how marathon training went last fall, where I hit almost every running workout and every pace to the T.

So I started examining the log as a whole: I put in all the miles, 45-51 miles per week, and did each workout to the best of my ability, all while increasing strength training days from 2x to 3-4x weekly, which meant getting used to training 2x a day (or two-a-days as it’s called). The work was there. The power from lifting heavy should translate to the run as long as I tapered well.  And with that, I put the log away and told only two very close people what my goal was. 1:33.

The forecast was rough in the DC area that Saturday. Cold and 25 degrees at the start, and lots of NW winds 10-15+ mph. Fortunately nothing new to me. If you’ve been following my blog the past year, i can’t seem to get away from the wind.

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info from my Garmin that day

But the freezing cold on top of it lead to wearing a lot of layers and we were all so happy the sun was out. It was the only thing keeping the weather bearable. I hopped on the Metro with Brian & Betty, a few runner friends I met at my Gold’s Gym.

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Brian & Betty 

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We had plenty of time to use the bathrooms, get hydrated and get into our corrals. The first miles were flat, so the plan was to hold back until after the big hill between miles 6-7 and then start speeding up.

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The flat miles weren’t incredibly easy for me. My left shin was tight and i was hoping it would shake out in the first couple miles but it didn’t. I felt it tighten every step of the way. I felt good otherwise, almost bouncy in a way and had a ton of energy.  I was afraid of pushing too hard in the beginning in case the shin/calf muscle became more of an issue later in the race, so i was running on feel for the first half.

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The big hill came and went. Once I felt recovered enough to push a little I did just that. The grade change helped stretch my calf and loosen up my shin. The uphills actually felt better than the flats and I could almost relax a bit on the downhill portions. Almost. There was no time to relax, i had work to do.

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This half was not easy. Mentally I was having a great race, I was doing well going on effort while still keeping my goal time in mind. When it got tough and i felt like slowing down, and that happened several times, i just repeated a short piece of a pep talk I got that morning.

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You’re going to fly. Over and over I said that to myself. And you know what, it made me feel fast and weightless. And focusing on the finish kept me sharp.

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The last couple miles were hard. I don’t remember much because I was focused on a quick leg turnover, and pushing through muscle fatigue, especially while on a few short & steep hills that had my legs screaming. But when you only have a mile to go, you go. Proud of that last mile.

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official 1:33:47

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3 Big things happened for me in this race, which is why I said it was major and so much more than a time PR.

  1. I started in Corral #1. When i first ran the Rock n Roll DC 1/2 back in 2013, I believe i was in Corral 5 or 6. I made it a goal of mine 4 years ago to make it into #1. It was a special feeling having my bib read #1.
  2. I PR’d at my heaviest racing weight to date, in the coldest temps i’ve ever run in and the most clothes i’ve ever worn. I’m about 7lbs heavier than the marathon last November and 16lbs heavier than my first marathon. I’ve been consistently gaining muscle mass and running faster year after year. To PR with all that additional weight, on a windy, cold, hilly course reinforces that my training is on point and I’ve got faster times ahead.
  3. I broke into the top 100 females at a major half marathon. This was the big one. Bigger than the actual time I finished in. It has been a goal of mine to break into the top 100 of a major race for years. When i found out I was 67th, I got teary and overwhelmed with happiness. It’s been a long time since i’ve been able to let myself enjoy these victories and allow myself to be proud.

Til’ next time kids.

Last Week

Monday: 5m easy 9:05/pace

Tuesday: Crossfit, 6m easy 8:46/pace

Wednesday: 6m easy 8:41/pace

Thursday: 3m easy 9:22/pace

Friday: Rest

Saturday: 13.1m Race 7:10/pace 

Sunday: Rest

Total Miles: 33.1

What goals besides time goals have you set for yourself?

What are your current goals?