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Instead of…

Monday: 7m easy 8:59, shoulders + handstand practice
Tuesday: Crossfit, 10.2m interval (6 x 1m repeats- watch died. 6:55-ish pace)
Wednesday: 6m easy 9:20/pace
Thursday: Crossfit, 5m easy 10:00/pace

I am not an extremely vocal person regarding politics or religious beliefs especially on Facebook or my blog. I hope it doesn’t come off as being indifferent, I am anything but. I have very strong views on what is happening down the road from me in DC, however I don’t feel like these forums generate a lot of positivity and there’s SO much negative talk and hate online right now. It’s overwhelming and exhausting. I want to say that all people are welcome in my home, my gym, my blog. I do not discriminate. If running has taught me anything it’s that runners and people come in all shapes and sizes, different cultural backgrounds, beliefs and lifestyles. It doesn’t matter the pace at which you travel, it’s that we all cross the finish line together in the end.

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So, I’m having another physically tough week over here. I’ll get into the nitty gritty of what is working and what will be changing over the next 4 weeks leading into the Rock n’ Roll DC half marathon, but for now I want to take time to work on gratitude again. If I sound like a broken record that’s good! It means I’m still extremely humbled and grateful that the body and mind i’m working at, gives back to me. (Even if it’s not giving at the rate I want!)

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It was 65 degrees the other day and I I stopped on the run a few times to type out notes on and thought i’d share them. One of these might resonate and help get you to think a little differently about our day to day struggles with fitness, life in general, or just a plain training slump.

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Instead of saying, “I have to” start saying, “I get to.”

Instead of setting goals, write down your accomplishments and be proud.

Instead of focusing on what you can’t have (food especially!), focus on what foods nourish your body most.

Instead of complaining about traffic/work/life etc, listen to music or do an activity (running?) that puts you in a good mood. Be productive, not destructive.

Instead of worrying about what others think of you, ask yourself if you’re happy with who you are.

Instead of waking up on “the wrong side of the bed” wake up, start making choices to be the person you want to become so you can live the life you want.

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sky’s been showing off in MD

Is this all a little too deep for a Friday post? Maybe, but I am running a 5K in my underwear tomorrow morning, so how about that? If you’d like to donate- visit my page HERE or click the picture below! Have an excellent weekend!

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Last Week 1/30- 2/5

Monday: 9.5m interval (3 x 2m @ 6:58/pace)

Tuesday: Crossfit, 5.5m easy 9:39/pace

Wednesday: Rest

Thursday: Crossfit, 9m tempo (6m @ 6:55/pace)

Friday: 8m easy 8:38/pace

Saturday: 10.6m 8:32/pace, 25min circuit training

Sunday: Rest

Total Miles: 42.6

How do you turn a negative into a positive?

Talk to me about your training! Hopefully it’s going well! 

 


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The 50K Course!

Ultra training is finally coming to an end! I’m happy because I know all these weekend miles have prepared me to run 31 miles for my 31st birthday next weekend. I’m sad because I just started feeling comfortable with these crazy double long runs, but with Hanson’s Marathon training plan I’ll still be doing back to back weekend runs. The volume will be scaled down though. I’m ready to run 31 miles and get right back to the marathon. My head is in the right place for the training and hopefully a fall PR.

I finished scoping out the course for next weekend and it is pretty cool. It kinda connects all the trails i’ve been running since I moved out here 4 years ago. I can’t believe i’ve been living out here for four years and that i never knew how all these trails connected.

I’ll start on Sligo Creek Trail which is an asphalt trail, then head into downtown Silver Spring which is a huge switch from the shaded trail.

Then I’ll cross the DC border and head onto another connector dirt trail. Hopefully the change of surface will benefit me during this later part of the race.

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pretty horse stables near the trail

I have one 5 mile out and back portion that will be on the Georgetown Branch Trail, again a dirt path. Once that out and back is done i’ll be on Rock Creek Trail heading north on my normal stomping ground ending at Lake Needwood.

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I’m trying to take one day at a time right now, but i can honestly say i’m getting really excited to see what I can do with the marathon in 15 more weeks. Sounds like a lot of time, but i know it will fly since i’ll be having so much fun.

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OK, now i have to give a GIANT thanks to all the people who donated to the National MS Society. I was able to raise $940.00!! And since I’m a runner i have to make sure i’m ending on an even number, i’m donating the final $60 so I can write a big fat check for a thousand dollars.

I can’t tell you guys enough how thoughtful and gracious you all are. This was exactly what I wanted for my birthday. We’re giving to a great cause and all of you helped make it possible. I will be doing a small giveaway containing a few of my favorite running essentials for those of you who donated. I will contact the winner at the end of the week. Keep passing along the good vibes! Remember it’s the small things in life that make it worth living.

Monday: 5.3m easy 9:50/pace

Tuesday: 8m interval (8 x 600s @ 6:22/pace), 20 min upper/core

Wednesday:  Crossfit

Thursday: 8.5m marathon tempo (6m @ 7:49/pace)

Friday: Rest

Saturday: 15.5m long 9:30/pace, 5000m row

Sunday: 14m 9:53/pace

Total Miles: 51.3 (weekly mileage PR!)

Any tips for running a 50K?

Who’s marathon training? 

 

 


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As Seen On My Walk

As you know and are probably tired of hearing. I haven’t been running. Trust me, it’s strange having a running blog where I don’t talk about running fitness. But my next race isn’t scheduled until November, so if i’m taking time off to fully heal, this is it.

Beach Drive

Beach Drive

Yesterday was the first day i had no pain near the knee, and only experienced hip tightness toward the end of the walk/run. I was doing about 4 minutes walking then 1.5 minutes running (at a very easy & slow pace). Running without pain might be one of the best feelings in the world. I’m feeling optimistic that time off is definitely helping, alongside the skill work & glute/hip strengthening exercises. These will finally be up on the blog this week!

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favorite tree on Rock Creek Trail. Best roots ever.

favorite tree on Rock Creek Trail. Best roots ever.

I have been walking on the weekend with a good friend who also is coming back from an injury. And as much as it pains us to see runners along the path, we both are happy to get out and get some miles in! Time soars with lots of girl talk, venting, bonding, animal spotting, nature..all that good for you crap!

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huge bullfrogs…still can’t believe the size of them!

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baby chicks in a backyard near the trail. 🙂 they were SOOO CUTE

It’s great to have a friend in the area who can go for miles and miles & enjoy it. Plus we do breakfast afterward and we hit up one of my favorite places.

Capital City Cheesecake, Takoma Park, MD.

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We got lattes & bacon, egg, cheese sandwiches on multi-grain ciabatta. The small cup was a sample of their plain fro-yo with espresso, carmel & chocolate. It doesn’t look like it, but it was HEAVEN.

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And then I took a few mini cheesecakes home for Cameron (his favorite dessert).

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Lemon Raspberry & White Chocolate Raspberry

Weekly Workout Recap!

Monday: Rest

Tuesday: 20 min StairMill (1 min lateral, 1 min forward for duration), 15 min hips, 10 core

Wednesday: 4000m row, 50 bosu single leg burpee w/pushup, 50 bosu situps

Thursday: 20 min lateral elliptical, 35 min running skill work & sprints! (no pain!)

Friday: Rest

Saturday: Rest

Sunday: 6m walk/running (4-5 walk, 1.5m run), 1.7m walk with LE 

Total Miles: 7.7 walking

Does anyone use walking as a form of cross-training?

Favorite dessert?


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Wine & Race Entries

Monday: 5000m row, 25 pull ups, 50 pushups, 100 sit ups

Tuesday: 5.5m intervals (8 X 400s, 6 @ 6:00/pace, 2 @ 6:15/pace)

I finally have a few races on the schedule! It helps to commit to a race when you have a great cabernet in hand.. No joke: it lowers your inhibitions, makes taking the credit card out a little easier and makes your goals more exciting than ever.

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I really need to see where my fitness is so I can nail that sub 20:00 5k this spring. And a great thing about training for a 5k is that there is almost always a local 5k every weekend, and generally it’s a cheap entry fee. I signed up for the Potomac Valley Track Club’s By George, 5k! The course description says “totally flat.” I’ll totally be the judge of that. Sounds like a good way to wake up on Valentine’s Day and get a workout in before the day starts.

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I also threw my name in the lottery for the Cherry Blossom 10 Miler back in December and got in. Everyone in the DC area raves about this flat, fast & beautiful course. I’m also excited to race a new distance this April!

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And finally I choose my fall ‘A’ race. The Indianapolis Monumental Half Marathon. I really want to hit a fast half and I’m taking my time to rev up for it. This race is in November, which gives me plenty of time to find another half for a practice race in August/September.

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And what better way to attempt my 1:30 half than by being in my home state of Indiana with my closest, best friend of all time!?

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us just being classy--also this picture is like 8 years old.

us just being classy–also this picture is like 8 years old.

Last Week

Monday: Rest

Tuesday: 5 Rounds w/30lb bar: 8 Overhead shoulder press, 15 front squats, 10 thrusters, 5.75m easy 8:01/pace (ranged from 7:22-8:20)

Wednesday: Rest

Thursday: 20 min running drills, 8 miles (intervals- 8 x 800s), 30 min core

Friday: 3500m Row, 30 lateral wall ball slams, 35 pushups

Saturday: 12m easy/long, 8:06/pace

Sunday: Rest

Mileage: 25.8

Fall races picked out yet?

Goals??