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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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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?


8 Comments

LE in the Snow!

Monday: 3hrs shoveling

Tuesday: 30 min stairs/leg (home workout), 2 hrs shoveling

Wednesday: 5.2m easy 8:42/pace

Sorry i haven’t blogged. You’d think that being home for 5 days i’d have all the time in the world to sit down and write up a weekend report. I did sit down to blog several times, but we were watching so many movies, tv shows and video games that my eyes and head just couldn’t handle looking at another screen!

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The blizzard thing got real old, real quick. By Monday we were going stir crazy and were dying to get out of the house, so we all too a walk and got to see our pup in the snow for the first time. (LE is playing in our street– that should give you an idea of what we were shoveling)

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Wednesday morning we were still shoveling, but I did manage to get to work! I missed the gym so much! I did a short at home workout Tuesday because my legs were begging for it. 15 minutes walking up and down our stairs, forward then sideways to change it up. I finished with squats, lunges & planks. Easiest thing to do at home is body weight stuff.

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Wednesday morning we were still shoveling, but I did manage to get to work by 9:30!  I missed the gym so much!! I did 5 miles with tired legs (not sure if it was from sitting so much or the stairs from the previous day). I seriously can’t wait to start half marathon training. After taking a much needed step back from running over the last month and a half, i’m finding that running spark again, which is always the beauty of taking a break.

Last Week

Monday: Rest

Tuesday: 6m tempo (1m warm up, 4m @ 7:47/pace, 1m cooldown) + 20 min legs 

Wednesday: 3m easy 9:30/pace, 40 min upper body (pics below!)

Thursday: 7m easy 8:44/pace

Friday: 2m easy 9:40/pace, 30 min legs + shoulders

Saturday: 1.5 hrs shoveling

Sunday: 3 hrs shoveling

Total Miles: 18

Do you guys like vlogs? Should I put up more?

Are you already training for a spring race? If so which one?

 

 


12 Comments

How to Get Through Peak Week & My Favorite Pumpkin Cookies

Monday: 6.9m easy 8:32/pace

Tuesday: 9m interval (8 x 1000s- 3 @ 6:48/pace, 3 @ 6:44/pace, 2 @ 6:40/pace – 2min recovery jog in between)

Wednesday: 25 min shoulders/back

Good Morning! I think i’m super excited about blogging again since I bought my new pretty desk. So hopefully you’ll enjoy hearing from me a few times a week rather than once in a while.

Let’s talk about PEAK WEEK! This is generally the week before you begin to taper. For those of you who are newer runners, tapering is when you cut back on overall running volume to gain the fitness from your training and are well rested and ready to run your best on race day morning.

Peak week is tough for a few reasons: This is your highest mileage week. You are getting up at ungodly hours in the morning or staying at the gym or out on the trails later than usual to fit training into your everyday life. It is mentally challenging and physically demanding to make it to and get through peak week after building mileage for 8, 10, 12 or 16 weeks!

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not excited to repeat the 1000s workout.

Here is how I handled it and how i’m handling it a second time (if you recall on my last post, i accidentally thought last week was my peak. whoops)

  1. Plan out time for your workouts. Schedule these runs in and don’t skip unless necessary. You won’t really have an extra day to makeup a run.
  2. Take one day at a time. Each day focus on the workout at hand. Do not overwhelm yourself or wonder how you’re going to run again the next day.
  3. Run your easy days freaking easy. If your easy runs are slower than normal it’s okay!
  4. Go to sleep earlier. Focus on the recovery.
  5. Eat like you’re an athlete and get some good nutrition in. HRG always says junk in = junk out. If you eat junk, your workouts will be junk.
  6. Focus on your race day “A” goal. It will push you to finish your workout, trust me. Remind yourself why you’re doing this, a PR? because you love running? so you can run the race comfortably? Qualify for Boston?

Always remember, it’s not about hitting each workout perfectly–that rarely happens for me. Focus on the effort over everything. If the effort is there, you will have a successful peak week. And if you take it one day at a time with a little extra sleep, you won’t be dragging or bite the head off a co-worker or spouse.

Recovering with LE

Recovering with LE

Now for the fun! My favorite pumpkin dark chocolate chip cookie recipe! I make these cookies every year and they are always the best dessert no matter where I take them. The only tweak i make is adding way more cinnamon than required. I love cinnamon and I like the flavor to come through. Again, never had any complaints 🙂

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No these aren’t healthy, I’m still learning to bake so i’m not doing substitutions for a healthier cookie just yet. If you try these and change any of the recipe, let me know how they turn out!

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Now I have to repeat a long tempo today, wish me luck. Last difficult run before an easy 11 miler this weekend, THEN I get to taper! Haha!

Best tip to make it through Peak Week?

Favorite holiday treat?


17 Comments

Colorado Continued & Utah! Vacation Part II + PRO Compression Winner!

A few last pictures from Colorado, then we headed down a scenic route to Utah. These final few Colorado pictures were taken by Cameron’s cousin, Kyle! You can check out his photography HERE.

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Kyle dubbed this photo he took of us “the mountain grope.” We are all weirdos.

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Blurry, but captured the Utah sign!

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Our first campsite was right on the Colorado River outside of Moab, Utah. This was our view..at night. The moon was full and so bright, Kyle got a pretty cool shot with the stars & clouds.

And this was my picture the next day in the AM. You can still see the moon on the left!

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During the first day in Moab, we did a fair share of exploring, Kyle & Elise took us to see Petroglyphs, an old gravesite, a waterfall…

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Saw graves dated from the late 1800s, kinda cool, kinda creepy, always a little sad.

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After our waterfall visit, the sky turned super dark and made for some beautiful pictures…

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And our drive through Arches National Park, where we would go hiking on our 2nd day in Moab!

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We never got bored driving through this area. It was WAYYY too pretty! I have so many pictures these posts will be continuing through the week!

Now onto the PRO Compression winner!!!

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MIchael, send me an email at shesgoingforspeed@gmail.com as soon as possible!

Week of 9/14/15-9/20/15

Monday: Rest

Tuesday: 5.7 easy 9:20/pace + 2m walk w/LE

Wednesday: 20 min upper body

Thursday: 5m easy 8:03/pace

Friday: 4m easy 9:10/pace

Saturday: Rest

Sunday: 11m easy 8:11/pace

Total Miles:  25.7, 2 walking

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9/21/15-9/27/15

Monday: 20min hips/glues/core, 1m walk with LE

Tuesday: 7m interval 6 x 1000m (1.5m warm up 2 x 1000m @ 6:53/pace, 2 X 1000s 6:48/pace 2 x 1000s 6:44/pace .5 cool down, 2 min recoveries in between)

Wednesday: Rest, 1m walk w/Le

Thursday: 5m easy 9:01/pace

Friday: 7m tempo 7:59/pace

Saturday: Pure Barre + 2.5m walk w/LE

Sunday: 12m easy 8:05/pace + 1m walk w/LE

Total Miles: 31 running, 5.5 walking

Did anyone race this weekend? 

Where’s the next vacation you plan on going?


14 Comments

Chi City & the CLICK Protein Winner

The weekend trip to Chicago flew by! We had our tasting at Revolution Brewery–tasting is an understatement since they brought us out full plates of food and 2 whole pizzas to “taste”. The food was crazy good and they let us drink beer on the house.

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After the tasting we met up with some friends down at Grant Park to visit the Blues Fest and walked around. Chicago is truly the most beautiful city in the summertime. And probably the most fattening since everyone just wants to give you food and drinks 😉 not complaining!

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Patrick & Cameron at the fountain.

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I’m wearing my sweatshirt because it was actually freezing when the wind hit. I forget all the time that June in Chicago is not really  hot yet.

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And here’s the Click Protein Winner:

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Congrats Brianna! Email me at shesgoingforspeed@gmail.com with your mailing address!

Weekly Recap

Monday: 1.5m easy treadmill run, 20min back/triceps

Tuesday: 20 min chest/biceps, 15 abs

Wednesday: 3m easy run, 1 hour heavy leg day 

Thursday: Rest

Friday: 2.2m easy + walking miles in Chicago

Saturday: Rest

Sunday: Rest

Total Miles: 6.7

Anyone had a stubborn injury before?

Favorite summer city?


18 Comments

Ankle Exercises!

Monday: 2 mile walk, 25 min shoulders/biceps

Tuesday: 20 back and hamstrings, 10 abs

I’m doing well keeping up with cross training and strengthening my ankle while I’m not running.  I wanted to share what i’ve been up to during this month long running hiatus (can’t believe it’s been 24 days!–yes i’m counting!) I had an encouraging post in my Facebook feed from Runner’s World. It made me feel like I won’t completely lose fitness by walking.

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I’m trying to walk every day or every other day until I get the full ok to start running. On Memorial Day, Cameron and I went for a sunny walk near my gym.

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We saw a couple deer on our walk, small fish in the creek and I still had no pain in my ankle!

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I tried my hands and feet at 30 minutes of yoga over the weekend and man, I need to do this more often. Just holding some of these basic poses made me sweat and afterward my entire body felt relaxed and loose. I took a few pictures, not to show off cause i’m not flexible, but to have a starting point. Maybe in 6 months from now I’ll have better form and flexibility.

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I didn’t know I clasped my hands until I saw this picture.. that’s cheating. haha

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I found sports bras at American Eagle for just $6 each over the weekend. 🙂 They’re not high impact, but good for yoga, walking and work. And they’re so pretty! This had nothing to do with my ankle recovery, but a deal that good would make anyone feel better.

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Every night i’m trying to do something to strengthening my ankle. The usual go-to’s for mobility/strengthening is to make circles with your ankle and trace the alphabet, getting the ankle to move in all directions. I also stumbled upon this video and started doing these exercises. They don’t seem like much, but they work! I did about 20 reps per exercise.

Does any one out there walk as cross training?