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How to Pretend to Balance Lifting & Running.

I get asked often about how I balance running and lifting.  I wanted to share with you guys how I do it.

The truth is, I don’t. And I definitely don’t do it well, I don’t always balance it, and I don’t know exactly what the right prescription is yet. With each marathon I’ve been experimenting.

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Living an athletic, disciplined lifestyle is not always glamorous. The PR’s, the smiling Instagram photos and the details of workouts can be deceptive. It’s a beautifully brutal and torturous lifestyle. It’s finding your pain threshold over and over again and then again the next day. It’s constant muscle soreness and fatigue on the way up to heavier weights and faster paces. It’s tapping into emotions of feeling on top of the world and complete utter weakness.

With that being said, I wouldn’t change the way I throw myself into training. I love hard workouts, I love two-a-days, eating better, sleeping more. I know this won’t be sustainable through different periods of my life, but for now, getting stronger, faster and fitter is keeping me, above all, happy.

I will try and answer your questions about pairing lifting and running, but feel free to ask anything else in the comments below!

Q: How many days per week do you lift and run? 
A: Right now I lift 2-4 days per week, one heavy lower and one upper body lift. The other days are usually supplemental/auxilary or a Crossfit day. I run 6-7 days per week averaging about 55 miles per week.

Q: What does your typical two-a-day look like? 
A: I’ve experimented a lot with this, my ideal double workout starts with speed work or a tempo run, the 2nd workout being a heavy lift. It doesn’t always work in my schedule that way, sometimes it’s reversed or on opposite days. I find when I separate my hard running (speed days) and heavy lifting I don’t get an “easy” day inbetween. Ideal Example: Monday/Wednesday/Fri easy running. Tues/Thurs speed & lift.

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my barbell

Q: How do you recover?
A: Eat, Sleep, Repeat. I try my best to eat real food and drink tons of water (about 80-100oz daily). I wear compression socks and full compression tights often since I stand all day at work. I try and get 7-9 hours of sleep. That’s it. No fancy story there. Oh, and sometimes I foam roll… sometimes.

Q: Aren’t you sore all the time?
A: You betcha! All. The. Time. But that’s half the fun right? Waking up each morning with a different muscle group screaming.

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Q: Should I train like you?
A: Probably not/maybe/depends on where your fitness level is. It might seem like I just started running a ton of miles and lifting heavy recently or all at once, but it’s been a real slow build over years and years of consistent training and running. And I’m in a constant lifting or running cycle and take down weeks or deload weeks, so I can continue to get stronger without getting hurt or burnt out. If you’re looking to improve your performance, work on being consistent first, and then start sprinkling in intensity.

Q: What would you recommend if I wanted to lift on top of running?
A: I would start with two days of strength training on a base of easy running. After 4-8 weeks deload or pull back on your strength a bit and start adding speed work slowly into your running. Then mix it up and find what days you can do workouts that don’t completely annihilate your legs. Once you’re about 10-14 days out from your race, pull the reins on the strength (lighten the load, up the reps!) and really allow yourself to have fresh legs on race day.

Just remember it will take time for you to get used to the cumulative fatigue and embrace running on tired quads and calves. If you’re training to race faster, this is the way I do it. Running on tired legs will simulate the end miles of a race. Hansons marathon method said it best, “You’re not running the first 16 miles of a marathon, you’re running the last 16. We’re duplicating that final-miles feeling.”

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Q: This seems hard, what if I can’t do it?
A: The most important thing to remember is that all of us runners go through the same emotions. At some point we will have a string of crappy runs or a period of time where every step feels impossible. Keep a journal of how you feel during both strength and cardio sessions and be flexible with yourself. Sometimes your paces may not reflect your effort because of muscle soreness from the strength, and that’s okay! Adjust, experiment, and repeat!

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Do you experiment with different training styles or plans for races? 

What race is next on your schedule?


9 Comments

Marine Corps Marathon Recap!

The evening of the MCM I rode the metro down to Arlington to meet a few familiar faces: Jenni and Josh ran Ragnar DC 17′. Josh couldn’t believe I was still down with peanut butter and bananas (I think a lot of the vanmates were burnt out of pb&b after Ragnar weekend) but explained how my love of PB is as deep and wide as a river.

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I got to the hotel kinda late, so it was a quick lay out of a flat runner and nutrition for the AM and it was bedtime for all of us.

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Ragnar Van 2 Representing!

Just an FYI for future MCM runners- the Arlington cemetary Metro stop is a HIKE from the start line. We left with more than plenty of time, but with the poor funneling at the Metro’s exit and the long walk to the start & port-o-potty stop, I found myself running (yes, actually running) to try and get into my corral by the start. I made it just in time for the national anthem, to catch my breath, start my Garmin, and take off for the long run.

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Josh & Jen 

My goals for this race were kinda all over the place. I thought, if I had a decent day I could pull a 3:30 finishing time. So 3:30 or under was my A goal. To qualify for Boston again, would be an amazing feat! My B goal was 3:35. I didn’t have a C or worse goal. I felt like 3:35 was the B-C goal. Anything less than that would be something entirely out of my control.

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You will notice a lot/all of my race photos i have a worried look. I steered clear of the MCM marathon for a long time because a handful of people told me the course was super hilly at end and sometimes the weather didn’t cooperate and you could get a hot day. I was so stressed and anxious the first 10 miles of this race. I didn’t know if I was prepared, didn’t know if I would hit that dreaded “wall” didn’t know if it was too hot to run as fast as I was planning…

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The truth is, it was warmer than ideal. We started at 55 degrees and 88% humidity and I know most people finished the race in the mid-high 70s. But I kept reminding myself that I trained all summer in super humid conditions and the temps were lower than I was used to, so yay! a positive thought amongst all the stress! Haha. This marathon was much more of a mental feat than fast feet. <—see what I did there?

Okay so temps weren’t ideal, my ipod somehow turned itself onto “Shuffle” so my songs were doing their own thing. I tried to enjoy the “let’s see what plays next” mentality even though I stratigically place songs in a specific TYPE A order. AHH!HH!H!H!HH!HH!

Once the crowds thinned, I actually started enjoying running around DC. I kept my spirits up with the crowd support, it was incredible! Spectators must have been out because of the beautiful day, and for that, I was okay with the warmer temps. I also knew that somewhere in the crowd was my very best of all time support crew. Stephen and his daughter (we will call her Curly for now) were meeting to see me at mile 9 or 11, then again at 22. Knowing they were on the course for me was enough. I wanted to run well for them and I wanted to get to them as fast as possible because I knew Steve had a bottle of Tailwind ready for me. It would be my first time running with Tailwind which claims you don’t need gels or chews, just this drink. (I ate gels during my race until I got the Tailwind, just an FYI).

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When mile 11 came around I spotted the labeless bottle of Gatorade filled with Tailwind up in the sky. Steve was holding up the bottle above the crowd like the hammer of Thor! I spotted it easily and was SO EXCITED to stop and give a few sweaty hugs and kisses from my two favorite people and after he gave a few encouraging words, I was off again.

The fuel came in handy, Tailwind was a dream. I took small sips and held onto that bottle for about 10 miles until I finished it all. I was happy I didn’t have to stop at water stations and I felt incredible as I picked up the pace slowly through the 2nd half of the race.

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Once I was past mile 20, i knew there was no wall to crash into. A 10K is nothing after 20 miles. It was time to work and start pushing. Focus on the finish line, a cold beer and checking another race off your list. I spotted Steve and Curly one more time past mile 22, and then grabbed a small cup of beer from college kids shortly after. I’m telling you, grab beer in the end of a marathon. It’s liquid pain killer and carbs. I soooo needed that.

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The end of the race came quickly and I realized I was running where the port-o-pottys and corrals were earlier that morning, checked my watch and Dear God, I literally ran .7 tenths of a mile before the start! OH and the finish is on a bit of an uphill… but the elevation for the course is a joke. If you think Marine Corps is hilly please start running hills more often.

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574 total ft of elevation. 

By the time I hit that hill and crossed the finish line, I was ECSTATIC! My 2nd time qualifing for Boston, 2nd fastest marathon time and a negative split! 3:25:19

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the finish!

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With all that said, this is probably my favorite marathon to date. Reasons being:

  • Spectator support: There was hardly a single moment without people lining the course. Feeding off the crowd was key to my success that day.
  • Stephen and Curly. He has supported my fitness and running goals since the day I met him. Having an active crew on race day was so special. They both lit a fire in my heart that day.
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Curly liked the medal bc it opened and closed

  • The Blue Mile. I’ll never forget running a full mile where pictures of fallen service men and women lined both sides of the course. It’s amazing how long a mile feels when you see that many pictures of men, women and families. The volunteers held American flags at the end, creating a red, white and blue tunnel for the runners and thanked us as we ran by. All I could do was hold a hand over my heart and thank them. It was an emotional mile and hard not to get choked up.
  • I broke into the top 100 female finishers. Another thing I didn’t expect, but secretly wanted to happen one day.
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  • I was craving fried pickles after the race and Steve was down for Buffalo Wild Wings. Yep, one of my favorite post-race meals. Fried pickles and wings.

What’s your favorite marathon to date?

Do you prefer hilly or flat courses?


15 Comments

What’s Next? + Spartan Race Giveaway!

Alright, my racing season is over, but i’m sure you can tell by the training log and Insta pics that i’m obviously back running. I took a full 7 days off and couldn’t wait to start again. Which brings me to the next question, what’s next?

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After a marathon or goal race it’s natural to look ahead and start planning out the next event(s). Sometimes all it takes is a beer or two on a raceless weekend and the credit card magically appears in a hand. –C’mon i’m not the only one here 😉

While I’m still not in a rush to start adding races to my calendar (I’ve been riding the high from Philadelphia), I am excited to start thinking of what types of races I want to do in 2017. I’m sure i’ll be doing multiple half marathons and a few fun 5ks.

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when you’re not training for anything, you wear jeans more often

This year I did a Spartan Beast and a Ragnar Relay which were a brand new type of race for me. I liked the variety that obstacle courses and relay races offer to my training schedule and it gave me an opportunity to make friends and be social on the course, which doesn’t always happen when i’m trying to hit a time goal.

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These types of races have helped keep me from burning out during some tough training cycles so I plan on doing them again. Right now Spartan is offering three different types of season passes for the 2017 year…hello unique Christmas present! These are expected to sell out quickly, so if you know someone who does obstacle course racing often or if you’re interested in completing a Spartan or two or three or more, keep reading!

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Trifecta Pass: 3 race codes (valid for 2017)

Open Pass: unlimited races (valid for 2017 open heats only)

Elite Pass: Unlimited races (valid for 2017, all heats)

For more information click here!

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Spartan is also doing 8 Stadium Races this year!How often do you get to race through a ballpark or football field? Check here to see if your town is on the stadium list! I’m leaning toward DC…

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This week I’m giving away a free entry into a Spartan Race! Don’t be afraid of the unknown, embrace it! Training for an obstacle course race will only make you a better, tougher runner, and you might meet some pretty cool people on the way! 

3 ways to enter the giveaway: Follow my Instagram, Follow Spartan’s Instagram, leave a comment telling me which Spartan you would sign up for (leave a separate comment telling me which entires you did). 

Giveaway open until Sunday 12/18/16 @ midnight

 

Last Week

Monday: 6m easy 8:30/pace

Tuesday: Crossfit, 5.5m easy 9:18/pace

Wednesday: 5.1m easy 8:55/pace

Thursday: 40min legs

Friday: 5.4 easy 8:22/pace, 30 min core

Saturday: Crossfit, 6.3m trail run 8:06/pace

Sunday: 11.3 long 8:18/pace

Total Miles: 39.6

 

 


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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

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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

Roller Coaster Race 10K Recap!

A week ago i woke up to run a 10k. If you haven’t noticed I don’t do these often. I’m a half marathon kind of girl. I was invited to run and decided it was smarter to race a 10k, then be tempted by doing another half during full marathon training. I want all my efforts to go to the marathon and so far i’m happy about sticking to the plan.

Sunday the 16th i woke up to my very usual race day breakfast: banana, pb, honey stinger waffle and Nuun.  Coffee was my companion as I drove 30 minutes to the race start. It was a beautiful morning. The sun and huge moon were both out and for a split second I thought that must be what Tatooine is like. Then i realized Tatooine isn’t real and i’m a huge nerd. haha.

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I arrived about an hour and a half before the race started, parking was free for racers, and I picked up a race bib easily. The volunteers were perky and helpful, the DJ had music blaring and everyone seemed to be having fun even though the race hadn’t even started. I had plenty of time to use the bathroom, finish coffee, and get in a proper warm up.

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A mile into warming up in the empty section of the parking lot, I realized I have no idea how to race a 10k. More than likely, i’d go out too fast, struggle my way through and hate the last 3 miles. Well, to try and avoid complete burnout, I planned to take this race as a, “faster than normal tempo, tempo.” I was aiming for 7:15-7:20/pace (normal tempos for me are 7:40-7:50).  I thought this would be a difficult, yet manageable pace considering I had run 16 miles the day before and these final race miles would be closing out a 60 mile week.

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With a plan in hand, the race started.

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I kept telling myself not to go out too fast, the second half i could make up time. I wanted to pass people in the second half of the race and not be passed. The course was winding, with sharp 90 degree turns and changed from pavement to brick, dirt and grass. (photos below are from RollerCoasterRace.com)

6:41. Whheeeeee!!!! That felt good! I was worried it was fast since it was the first mile, so i slowed down a tad, but then I thought, why not!? Go for it, hurt a bit, take a chance and PR the crap out of it! See what these legs can do!

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During the race I pushed myself by picturing the last 6.2 miles of the marathon. Nothing gets my legs cranking than envisioning the last bit of The Race i’m training for. The next two miles went by, 6:54 and another 6:54. Nice and steady.

The 10k course was the 5k course looped twice. I thought i’d hate repeating the course, the second time around felt better since I wasn’t anxious looking for the turns. (There were also a good amount of volunteers directing, but I talked to a few of the elite runners and several got lost.) And the second time around I passed other 5k and 10k runners, lots of which cheered me and gave me a boost! I think i said, “thank you” to volunteers and runners like 100x this race.

Miles 4 and 5 beeped at me, 6:48 and 6:55. I felt good and settled in. I’m still so surprised my legs had that power and giddy up in them to move at that pace. As I was hoping, the second half was strong and I passed each person i saw in front of me (granted the girl who won was 2 minutes ahead and i never saw her! haha).

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The final mile is where the hurt set in. I felt like i was slowing down. I had to pump my arms HARD to keep the legs moving. My breathing started to sound loud, my feet were heavy. You know, the usual last mile symptoms. I kept telling myself the last miles of the marathon are gonna hurt too and you can either deal with it for a little while longer or give up and waste a good race on the last mile.

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The final mile was 6:48. And even though I ran 6.4 miles I don’t think the course was long, I think it was impossible to navigate the turns to properly finish at 6.2 miles. I finished in 43:40 at a 6:49/pace and I couldn’t have been happier with the result or prouder for taking a risk.

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I came in 2nd female overall and got a neat trophy for the shelf 🙂

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I like the 10k distance. It definitely doesn’t hurt as bad as a 5k and doesn’t drain you the way a half or full does. Overall the race was pretty cool. It was fun running through the park with no one there. It’s like a ghost town–and they had Halloween decorations up, so it was kinda eerie here and there. Each person with a race entry got free admission to the park for the day. I ended up going home afterward because I did this one solo, but it seemed like lots of families were taking advantage of the day in the park!

(entry fee for this race was comped, but all thoughts and opinions, as always are my own!)

Last Week

Monday: 6m easy 9:00/pace

Tuesday: Crossfit, 10m 2 x 3 intervals (average pace for intervals 7:20)

Wednesday: 6.1m easy 9:10/pace, 25 minutes shoulders/core

Thursday: Crossfit, 12m tempo (9m @ 7:49/pace)

Friday: Rest

Saturday: 10m easy 9:14/pace

Sunday: 10.3m easy 8:37/pace

Total: 54.4

Have you raced a 10K before?

When was the last time you went to a theme park?

 


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Marathon Things – Part 2

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The first time I wrote about marathon training was during week 7, then again at a difficult week 11. Now i’m writing about Week 13. A breakthrough week. The week where confidence begin building and I’ve started to believe I can run a marathon at a speed that scares me.

First, I have to say congrats to all those who ran a marathon over the past 2 weekends. My Instagram feed was full of people who qualified for Boston or ran a SOLID race. This was exciting and got me pumped for my shot at the marathon next month.

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Lauren KILLED her race @breathedeeplyandsmile Congrats again girl!

Pretty sure all the positivity on social media had given me a boost, either way this week was full of so many goodies I can hardly contain myself! Starting with some non-running related things: I won Mario Party! I haven’t won in a while and was super proud. #N64

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If you hadn’t noticed I got my hair fixed and I’m blond again and I love it. My stylist fixed it at no cost and was super cool about the whole situation.

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Now to the running stuff! I finished out the week with a mileage PR of 60.9 miles and raced a 10K earning a new PR of 43:40 (recap coming later this week). The weather finally cooled down a bit, which meant LE got her long walks and I’ve been running much happier without all the humidity.

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Tuesday started with Crossfit at 6:00am and then a 3 x 2 mile workout in the afternoon. I felt strong and the paces felt good. The first speed work session of the week is always mentally tough, but once it’s completed I feel like I can take on the rest of the week with no problem.

But this week was different, the workout I was most concerned with was Thursday’s 9 mile tempo at marathon pace. Most of these workouts have been done on a treadmill because Philadelphia is flat and I live in hills. It’s important I get time on my feet where there isn’t much of a grade change and can get my quads used to the repetitive, flat running. Now, I don’t want to do all tempos on a treadmill because it is different running on a treadmill and having a little help with leg turnover and being able to set a pace and stick to it. Thursday I wanted to take the tempo outside.

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Thursday was a big test. Try to maintain a 7:55/pace on hilly terrain (again after morning Crossfit). Good news – I did it. 2 mile warm up + 9m tempo @ 7:30/pace. Bad news is that 7:30 is too fast. Slowing down on these workouts will be key to pacing myself early in the marathon to avoid the dreaded wall. But tempo’ing on hills is all about effort so i might be ok? It’s hard to tell. Now i’m rambling since I’m questioning the workout! haha.

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hilly tempo splits

Friday and Saturday were both easy, long runs. Friday I logged 10 miles at a 9:05/pace and Saturday was 16 at an 8:52/pace.

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Saturday I had a small hiccup and almost quit 6 miles in because my knee felt a little off. I ran back home for a 5 minutes break, used the foam roller on my quad and did a quick stretch. Pain was gone immediately and I left feeling good about the knee being a freak thing (although I will keep an eye on it). Also noted: the Brooks Launch 3’s feel great and will possibly be the race day shoe.

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water fountains still on: another good thing! (Launch 3s on!)

I got a few fun running photos up on Instagram. I get asked often how I take them – usually i just put a self-timer on and run in front of the camera a few times. That’s it. Not much to it, I don’t drag Cameron along or have any special photographer with me, although one day I should get some professional pictures done!

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The most notable difference this week is finally believing in myself. Mentally i’m tough, but getting work done and believing you can do something are different. I can hit workouts yet still disbelieve I can do a marathon at goal pace. I can mind-karate my way through the toughest Crossfit workout or tempo workout, but somehow at the end of the day still think i’m not a good enough runner and that horrible marathon will get the best of me. This week was different because I’m starting to believe that not only can I run a solid marathon, but I have so much more in me that I might surprise myself on race day and in the future.

The 10k from Sunday was a prime example. I set out at a pace that seemed so far out of reach, yet by the 2nd mile I believed I could keep that pace and told myself to go for it and it worked out.

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Heading into these last few weeks of marathon training i’m sure will bring up many more thoughts. Hang in here with me, we’re almost toeing the start line.

Last Week

Monday: 5.3m easy 10:00/pace

Tuesday: Crossfit, 10m interval ( 3 x 2m @ 7:30/pace)

Wednesday: Rest

Thursday: Crossfit, 11.7m tempo ( 2m warm up, 9m @7:30/pace)

Friday: 10.2m easy 9:05/pace

Saturday: 16.1m easy 8:52/pace

Sunday: 10K race (1.2m warm up, 6.4m race)

Total Miles: 60.9

Random thoughts you get during training?

Do you run outside, treadmill or mix it up?


7 Comments

I’m a Crossfitter

You know how you know a person does Crossfit? Don’t worry they’ll tell you. Do you know how you know if someone’s completed a marathon? Don’t worry they’ll tell you. That joke is old and dumb. People who are passionate about their hobbies and sports will of course tell you! I love talking about my ever evolving fitness!

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My love for Crossfit started years ago when I saw the Crossfit Games on tv. It was a strange competition with people working out in the weirdest, hardest ways you could imagine, but i was sucked in. These girls and guys are the epitome of FIT. And not in the strange, posed, spray-tanned, starved for weeks to make the veins pop, body builder way. They are active, healthy and moving fast. Simply put, they are athletes.

I had a small taste of Crossfit when I used the Crossfit Endurance training plan to work toward a fast 5k. I noticed the strength portion of the book was simple, effective yet tough. It reminded me of how I train clients: varied functional movements at high intensity levels. Crossfit also introduced the rower to me, which was especially important because of a calf strain that had me away from running a couple years ago.

This past spring I finished the Spartan Beast Obstacle Course Race. It was incredible and showed me what the Reebok Crossfit community is about: having a body that can DO things and helping those around you ACCOMPLISH hard things. I finished that race feeling like I could do anything. It proved I wasn’t just a runner and my body was so much stronger than I gave it credit for.

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I’ve had great experiences leading up to actually joining a box (what they call their gyms). It just took a while for me to join because i’m a trainer at Gold’s Gym–it felt a little dirty, like i was cheating on my home gym. But I craved my own, separate place to workout. A gym that no one stops me mid-workout to ask for advice or chat about fitness. In the same way i’ve had a running coach in the past, i needed someone else to program strength workouts. I wanted to take the stress off myself and enjoy being a place where i can concentrate on working out and where I’m treated as an athlete, not a personal trainer.

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Crossfit Silver Spring

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They had me at Beer Mile PR’s

I couldn’t officially start coming to the box for a WOD (workout of the day) until I completed a mandatory Crossfit Elements course (8 classes) at the CF Silver Spring box. Elements teaches the fundamentals and movement patterns of the sport and puts a daily WOD to the test at the end of each hour lesson. I was more than impressed with the level of professionalism and safety in this box.

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So far, I’m in love it. I’m obsessed with it and I can see why people tend to think it’s cult-like. It’s electric and motivating and FUN. As a trainer, i’m learning a lot. As an athlete I’m gaining a lot.

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The biggest misconception i hear about Crossfit is that it’s dangerous. Well let’s put it this way, any sport or intense training program has risks for injury. You need good coaches or trainers (like me!) and you need to use common sense. Also let’s talk about how often I’ve been injured running vs. strength training at intense levels.

Running: shin splints, runner’s knee, piriformis and hip flexor issues, IT band syndrome, bone bruises, calf strain…and these are just the ones I’ve had.

Strength/Crossfit: skinned knee, couple of bruises, maybe i’ll pinch my finger with a weight once in a blue moon. Now you tell me what is more dangerous. I’d put my money on running any day of the week as being more dangerous.

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My coaches Marcos & Katie!

The biggest changes I’ve noticed over the last two months are increased shoulder mobility + strength, glute activation and lat activation. The coaches take a lot of time each class to lead warm ups and mobilize our bodies using foam rollers, massage tools and various dynamic exercises to prep the body for the hard work ahead.

I went into Crossfit nervous because I’ve had issues with my right shoulder since I was 13. (My chiro even told me to stop doing overhead pressing exercises.) Six weeks later I have ZERO shoulder pain and i’m lifting weight over my head. My glutes have been sore and worked every class and i’ve PR’d my deadlift by 30lbs easily. Remember runners – strong booty means a strong runner, especially on the hills. And a strong body equals a powerful runner.

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I was worried I wouldn’t be able to train for a marathon comfortably with these tough workouts, but hey, it’s not interfering, it’s helping make me a well-rounded athlete. I haven’t had any issues juggling the running and Crossfit schedule. If anything i’ve felt stronger with each run because my strength training is on point.

What it comes down to, is I found a place and people I can put real effort and energy into to see results. When I’m working out I have people supporting me, shouting, “Go CORI!” I have coaches fixing my form and giving me expert tips to make me a better athlete. It feels fantastic being surrounded by people who want you to succeed, to be stronger, faster and better than ever. I hope everyone out there has a place like this, a gym or a trainer or coaches that can help push you safely to the next level to reach your goals or get you out of your comfort zone.

Last Saturday was the first time I felt the complete and utter exhaustion that comes from giving your all in a workout. The workout that makes you lay down on the floor afterward and create a sweat angel. The elusive Crossfit sweat angel. I achieved it and I want it again and again and again. Even if it means running 10 miles before class…

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If you have any questions about Crossfit please – ask away. I’m by no means an expert, but i’m all about new experiences to make you a better runner, weightlifter or get-in-shaper. This has quickly become my home away from home, my home away from the marathon course and the home that supports and motivates me all week long.

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Last Week

Monday: 6m easy 8:20/pace

Tuesday: 10.5m intervals (4 x 1.5m @ 7:03/pace)

Wednesday: 6m easy 8:29/pace, 20min shoulders/lats

Thursday: Crossfit

Friday: 12m MGP tempo (9 @ 7:50/pace)

Saturday: 10m easy 8:50/pace, Crossfit

Sunday: 9.9m easy 9:17/pace

Total Miles: 54.4

What’s your favorite type of workout besides running?

Have you ever had a coach or personal trainer?