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Wednesday Afternoon Catch Up

Monday: Rest

Tuesday: 9m interval 8 x 1000s (2m warm up, 8 x 1000s all @ 6:22/pace, 1m cool down) + 2.3m walk

Wednesday: 30 min handstand skill work + 2m walk

I just realized I haven’t written a “real” post in over 22 days. Usually when I’m not posting weekly it’s because I’m injured and not ready to share or I’m a little depressed and have nothing great to write about. That’s actually not the case this time around! haha I’m in the work/run/eat/sleep grind right now. I finished up Hell Week (thank you Inverted Sneakers) or Peak Week as most of you know it as. The hardest part–high mileage and fast paces– of training is over. Several more workouts and it will be April 30th before I know it.

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In between all the running and recovery I’ve been working on being more involved in the running community (outside of the internet.)  I got to work the Zooma table at the Cherry Blossom 10 Miler Expo with Zooma’s Founder & Director! Brae was so much fun and I can seriously talk about running for hours so it was easy to help out. I can’t believe I’ll be running the Zooma Annapolis 1/2 in just 6 weeks! OH and they added a 5k! If you wanted to run the race, but didn’t want to run a 10k or half you can sign up for the 5k. (use CORI16 for 10% off races).

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I’m going to switch subjects a bit in the post, but these “catch up posts” tend to do that so just roll with me.

I won coffee. 🙂 My heart burst a little when I saw I won. Coffee AAAAaaaaand Honey Stinger Waffles! Just a quick note, the coffee is Marley Coffee & it is excellent. I haven’t tried the espresso coffee just yet, but i’m sure it’s fantastic too. The Honey Stinger waffles were the new gluten free maple waffles. I had the assumption that I wouldn’t like the gluten-free, but honestly i like them more than the regular. The waffle holds together better with rice than wheat and it ends up being less crumbly.

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My Garmin broke. Cameron bought it as a Christmas gift 3+ years ago…and last week it just didn’t turn on. I tried all the resets, new chargers etc, but it hit the dust. I just wanted to share that I bought a refurbished Forerunner 10 off of Amazon (for about $70 + 1 year warranty) and the watch looks brand new. If it weren’t for the warranty I don’t know if i’d buy a used watch, but it’s a cheap fix since I don’t need all the bells and whistles of a more expensive watch.

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Plus i just got a Microsoft 2 Band from my job (yes Gold’s Gym is actually a great company to work for!) I’ll do a full review soon when i play around with all the features, but as of now it counts steps/mileage, does heart rate via the wrist, i get texts/call/email alerts, and it has gps so it was a big help when my Garmin died.File_000 (122)

 

The salon I got my hair done at wanted to take pictures for their Instagram so I spent another afternoon in the chair for them.

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and then I went online and bought the same Nume curling iron they used, because i love the beachy look. They have really good flash sales & discounts, so don’t spend the money until a sale comes up! I got this one for $35, they are normally $139.

I think that’s it. Running has been excellent. My legs are feeling the exhaustion from 9 weeks of training, but my mind is in the right place. Again–i’ll come back to this and go in depth with the mental stuff that i’ve been doing to help me run faster!

OH and make sure you enter my Spartan Race Giveaway–>today is the last day to enter!

Last Week

Monday: 1500m row, 100 bosu burpees w/pushups, 50 bw squats, 50 hanging leg raises

Tuesday: 8.5m combo tempo (3m @ 6:49, 6:49, 6:44 -3:00 rest- 2 x 1m @ 6:22, 6:18)

Wednesday: 20min triceps/back

Thursday: 6m easy 9:15/pace

Friday: 8m MP easy 8:10/pace

Saturday: 3m easy 9:45/pace

Sunday: 15m long/easy 8:38/pace

Total Miles: 40.6 The Peak!

Tell me something random!

Do you own an activity tracker? Do you like it?


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Running Favorites!

Monday: Rest

Tuesday: 3m 4 x 400s (all @ 5:39/pace)

I ended my 8 X 400s workout early today because my legs are still not recovered from the 14 miler I did Sunday. Sometimes you need to take an extra rest day after a tough workout. Easy to make that choice when stiff legs and slight pain in the outside of my knee says stop. (No worries, on my way to the chiro now to have him work his magic.) Hopefully i’ll get back to redo that workout Thursday. I’ll show those 400s who’s boss.  And sidenote: i’m gonna pat myself on the back for being smart enough not to push through pain….even though I really wanted to finish the workout.

Sarah over at Irish Runner Chick tagged me to answer a couple of questions about my running favorites. This is way more fun than me talking about DNF’ing a workout 🙂

1) Location: Trail, Road, or Indoors?

I honestly don’t think i’ve ran enough on trails to say I like them more than asphalt paths, but one day i’m sure i’ll run hundreds of miles on the dirt and fall in love! Roads right now, trails in the future, death before the treadmill & decaf.

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2) Time of Day: Morning, Noon, or Evening? 

Noon. I’m a strange, middle-of-the-day, type person. I get everything done between 9-5 like a job. I like sleeping in and going to bed early. Hell, i just like sleeping. What else is there to do when you’re not running?

3) Weather: Sunshine, Mild or Hot? 

Sunshine. I joke all the time that i’m solar powered. Or that I’d like a large collection of sunglasses. Either way.

4) Fuel: Before, After, and sometimes during?

Lately I’ve been fasting before morning workouts/runs (i’ll do a blog post soon about it). Only during long runs (8+ miles) do I take in fuel & I ALWAYS refuel after a workout within the recommended 30 minute timeframe.

5) Accessories: Music, Watch & More?

Garmin Forerunner 10 always, music if it’s over 5 miles, FlipBelt if I need Honey Stinger packets & phone/keys, sunglasses to look cool/save myself from wrinkles… I think that’s it?

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6) Rewards: Food, Wine, or …?

When It’s cold out, Coffee. In the summer it’s an ice cold beer. Sunday was kinda in the middle and I had a chocolate peanut butter porter…Sweet Baby Jesus! This is definitely my favorite name for a beer, and it tastes AMAZING. I’m not a stout or porter person, but this beer is perfection.

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7) Type of run: Long, tempo, intervals, hill repeats, progression, or recovery/easy?

Tempos. They are most challenging to me and I feel accomplished when it’s done.

Now it’s your turn! Running Out of Wine, Run Salt Run, Run for the Pizza, Blog About Running, Running Around the Bend, Lily Runs the World, Ms Katie Blaze

Answer a question or two from the list!

What else do you want to know about me?


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Unbreakable Runner

Monday: 4.1m interval (pace ranged from 8:15-6:50), 20min legs/shoulders/abs

Tuesday: 5m easy 8:10/pace, CFE (Crossfit Endurance) 5 Rounds- 500m row, 20 burpees, 20 sit-ups

I bought a new band for my Garmin. The lime green color was looking really dirty after 2 years of sweating in it. So I bought the band for the newer models. The forerunner 15 straps fit the forerunner10 (in size Small for women!), so I had a lot more options 🙂 I’m sure all of you are just as fascinated as I was. haha

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To work on better running mechanics and start a new approach to training this year (i’m already in 2015-so “this year” means the new year), I’ve been reading Unbreakable Runner. This is a CrossFit Endurance training program (not the body building side of CrossFit) which will supposedly help with running mechanics, fixing and preventing those lingering injuries due to muscle imbalances and instead of race “peaking” only a couple times a year, this program says it will keep you at 95% all year long on a lower mileage program. Which means you can race more often, run less miles, and recover faster.

My favorite aspect of this book is that it isn’t trying to disregard the high mileage traditional running plans (which every single runner follows or has followed). It’s actually offering an alternative for those runners that get injured often and those who want to run for a lifetime.

Understandably this sounds too good to be true. I’m only 50 pages and a few CFE workouts in and I’m already a believer. I’ve never been able to run more than 40 mile weeks without getting injured so to put this even further to the test, I will be following their 5k and half marathon plans once I choose races. And lucky for you, i’ll probably be talking non-stop about this program 🙂 2015 I’m coming for ya!

After my workout:

After 100 burpees, 100 sit-ups, 2500m row & 5 mile run

After 100 burpees, 100 sit-ups, 2500m row & 5 mile run

After a shower & food:

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Last Week

Monday: Rest

Tuesday: 10m – 3 X 8:30, 3 X 8:20, 3 X 8:00 & cool down 8:45

Wednesday: 20 core

Thursday: 4m easy 7:54/pace

Friday: CFE 25min arms/abs (3 rounds 5 pull ups, 10 pushups, 15 sit-ups)

Saturday: 3.1m Fun 5k, untimed

Sunday: Rest

Total Miles: 17.1

Have you read Unbreakable Runner?

Are you using a different running plan that doesn’t involve high mileage running?