2 Comments

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.

File_000 (338)

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

18813570_10156226325268082_2310132712179655387_n

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!)

File_000 (459)

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

File_000 (458)

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

File_000 (424)

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.

Screen Shot 2017-07-19 at 6.40.47 AM.png

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.

File_000 (328)

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).

File_000 (333)

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.

bazu-12726857

bazu-12651188

File_000 (540)

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.
File_000 (322)

File_000 (512)

File_000 (326)

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?

 

 


2 Comments

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 🙂

File_000 (583)

*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.

File_000 (582)

And about 20 minutes later.. easy peasy.

File_000 (584)

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.

File_000 (588)

File_000 (587)

Water fountain to save the day!

File_000 (586)File_000 (585)

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?


23 Comments

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:

File_000 (577)

Flip box over and use this:

File_000 (576)

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!

File_000 (579)

File_000 (573)

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

File_000 (575)

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!

File_000 (574)

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.

File_000 (569)

from a run last Thursday

File_000 (5)

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.

Screen Shot 2017-05-17 at 6.36.00 AM

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! 


Leave a comment

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…

File_000 (531)

From Ragnar DC last September, always loved this sign.

File_000 (527)

Exhausted from a hot run a few weeks back.

File_000 (541)

One of my favorite pictures of this girl…

File_000 (529)

heart shaped sweat…

File_000 (558)

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

File_000 (555)

Eggcellent.

File_000 (559)

Rock Creek Trail

File_000 (561)

Capital City Cheesecake (Takoma Park) Funfetti mini cheesecakes!

File_000 (560)

Arm raspberries from sandbag cleans #Crossfit

File_000 (562)

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

File_000 (557)

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

File_000 (564)

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


8 Comments

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…

Screen Shot 2017-04-26 at 7.38.52 AM

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..

File_000 (540)

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.

Screen Shot 2017-04-26 at 7.51.24 AM

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!

File_000 (551)File_000 (550)File_000 (552)

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!

Screen Shot 2017-04-27 at 8.15.07 AM

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?


15 Comments

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!

File_000 (530)

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?

 

File_000 (68)

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.

 

File_000 (535)

 

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.

File_000 (534)

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 ;).

File_000 (537)

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?

File_000 (533)

Screen Shot 2017-04-12 at 7.10.02 AM

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!

File_000 (532)

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?


15 Comments

I’m Doing Everything Wrong This Time. #ThePeakWeek

How am i already at another peak week?? Seems like yesterday this was Philly’s marathon peak last November. I can full heartedly say as much as i love running, i did not care for this training cycle. I’m gonna be honest, this was one big experiment after another. From counting calories/macros, adding and removing foods, trying to find balance with strength training and napping whenever I had the chance… Every aspect was challenging and it started off on the wrong foot for me.

Hansons Marathon Method & Half Marathon Method training plans are 18 weeks long. Both of them. I assumed for some reason the half training plan would be either 12 or 16 weeks. And after my happy-go-lucky base building in December, I dove into training early January and realized I was already several weeks behind! I started at the week I was already supposed to be at (week 9), thinking i was ready mentally and physically to jump in and handle it. For the record I kinda was, but it was mentally tough to skip weeks. I don’t recommend it.

file_000-497

From Saturday’s 11 miler!

I should have started from the beginning of the plan and adjusted for an earlier taper, not the other way around by playing catch up. It was physically tough hitting 50 mile weeks. Again, i assumed volume would be less in the Hansons half. Turns out the half plan is extremely similar to the full. Paces are where it differs and for a half marathon and long term goal of breaking 1:30, the pacing is tough on top of the weekly volume.

file_000-493

That all being said. This is the hardest i’ve trained for a half, but my heart isn’t fully into it with the passion I felt during the Philadelphia training. I think it’s because i’m having so much more fun with the weightlifting and Crossfit right now. I’m a newbie at Olympic weightlifting so I’m gaining strength quickly and get to see PR’s almost every week. It’s so fun, challenging and rejuvenating.

The half marathon has been my favorite distance, but also a tough distance for me. I want the sub 1:30 badly, but I know it’s going to be work. It might be work for the fall when my mind can wrap itself around a hard half. I’m hoping that the Rock n’ Roll DC 1/2 will bring either a course PR (under 1:37:07) or an overall 1/2 PR (under 1:35:36). As long as the taper goes well I think i’m more than capable of these goals.

Now let’s talk about nutrition. I mentioned a few times that my energy had been zapped. For a quick moment i thought i was overtraining, but that wasn’t the case. I just wasn’t eating right.  I wasn’t taking in enough carbohydrates.

file_000-4

Sup Carbs? #missedyou

I think the 50 mile weeks caught up with the 2-4 days a week I was lifting and when I was hungry my face was in a jar of peanut butter. It was funny at first, like haha I can eat 2 jars (big jars) of PB a week because I’m a runner… yeah no. All the peanut butter was not helping me with performance. Yes, it was helping eliminate the calorie deficit and is delicious and should be it’s own food group, but all the fat was not helping replenish my glycogen levels so i can hit workout after workout hard.

*Sidenote: I always use My Fitness Pal to log food when something feels off, whether its energy, tight pants, breakouts, migraines, anything – log food for a couple weeks and look for patterns. My recent pattern was a PB overload.

Couple changes I made immediately were adding a mini whole wheat bagel to breakfast, 110 calories, 22g carbs.

file_000-495

1/2 regular bagel (similar macros), similar breakfast everyday

When i’m craving excess calories or reaching for the pb jar i’ve been making protein shakes and adding a little pb to the shake. And on days i’m doing more than an easy run (like two-a-days where I Crossfit in the morning and run in the afternoons) I make sure to eat carbs like potatoes or rice the night before and I either have a Picky Bar or Rx Bar about an hour before my second workout (22-28g carbs).

file_000-498

 

I’ve been eating a low carb/high fat/high protein diet for the last year and a half and it’s been working just fine, until i started seriously lifting heavy and running volume on top of it. It’s just not a feasible diet anymore. I’m trying out a pseudo-carb cycling plan where I have 3-4 higher carb days (specifically for two-a-days) and a couple lower carb/higher protein + fat days when I’m not doubling workouts or long running.

file_000-491

higher carb- cup of rice, veggies, chicken, peanut sauce 😉

I think the key here is to plan for nutrition changes when starting a new training cycle. I’ve made this mistake over and over, forgetting to increase overall calories as my mileage increases or even changing up the type of calories i’m eating. Again, I’m going to do a better job at logging food and hopefully i can train smarter not harder. Also-i’m not a nutritionist or a dietitian. I’m just changing some stuff up based on what myself and a few dudes discussed in the gym. If you have questions or comments feel free to ask away, but i’m not an expert in this area!

file_000-496

higher carb dinner

file_000-494

lower carb dinner. 

Just these few changes over the last two weeks have made a huge difference in my energy levels and i’m finally feeling some speed in the running workouts. Now I gotta grab some carbs for my run later 😉

Last Week

Monday: 9.5m interval ( 3 x 2m @ 6:44/pace)

Tuesday: 5m easy 9:14/pace

Wednesday: 3m easy 9:00/pace, 5 x 5 front squats @ 115#, 2m cooldown 9:30/pace 

Thursday: Crossfit, 10m tempo (7m @ 7:03/pace)

Friday: Rest

Saturday: Crossfit, 11m long 8:03/pace

Sunday: 8m easy 9:23/pace

Total Miles: 48.5

How do you increase overall calories during training?

Do you count macros or try to eat a certain high fat/protein/or carb diet?