Saturday started out with good company on a 12 mile run.
(This is how Laura and I start each of our runs, creating an album cover for our next rap album)
Later that evening Maryland finally understood it’s January and instead of the rain we’ve been used to, we got a ton of fluffy, powdery snow. So Steve, Clint and I bundled up and wandered around the extremely silent neighborhood.
The sky was SO bright from the snow!
Once we got back home we lit a fire and enjoyed staying warm while the snow kept falling. (picture below is from a week ago, not Saturday- but it’s a cool picture!)
Sunday morning Steve and I woke up way too early because we were so excited about playing in the snow again. After breakfast and piling the winter clothes back on, we walked to Clint’s, pounded on his door and said “COME PLAY!” (Yes we are all 30+ years old) We threw snowballs, lit another campfire and tossed Steve in a tree to get a loose branch down…
Then we wanted to hike near the river again.
This was amazing. The temperature was perfect and we got to do some urban exploring.
Steve’s album cover:
We made a beef stew and white chicken chili, watched movies and played Nintendo. Pretty sure this was one of the best weekends i’ve ever had. ❤
Wednesday:5 rounds of 25cal row, hang snatches 3 @ 65#, handstand against wall + 5m easy run 8:47/pace after workout.
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…
I’m obsessed with marshmallows so of course she sends me fresh homemade ones through the mail…
and I of course the first thing I do is this..
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.
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.
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!
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!
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
The days where awful, horrible things happen around the world to innocent people, makes me just want to give up on humanity. It kind of turns my heart to stone and I question the point of trying to be a good person. Turns out, during the bad times is the best time we can try to reach out in our communities, even on the tiniest level. You never know who you can inspire or touch or pay things forward. #Orlando
I can’t tell you enough how happy and excited and surprised I am at the amount of support and donations already coming in for the birthday 50K. So many of you want to run with me and support the National MS Society and i couldn’t be happier. Thank you guys! It’s the little things that make me realize there are way more good people in the world than bad.
from my run last Saturday morning
It’s freaking summer yo. I’ve upped my mileage for ultra training, but i’m not going to be doing much, if any, speed work until after July 4th. I’ve been base building (upping mileage week to week) since I returned from Colorado almost a month ago. It’s amazing how slowing down pace can help build a solid foundation of miles. In the past if I were to hit a 40+ mile week it was SO difficult, tiring and almost always put me on the verge of an injury. I’m running smart & slowing down to enjoy this phase of training!
working out in Colorodo
Here’s the fall plan:
Base build until July 4th and use July 4th weekend as a cutback week.
July 5th through mid August throw in 1-2 days of speed work in each week.
Saturday, August 13th run a 50K for MS for my birthday (tentative date! What does everyone think of running on a Saturday?)
Recover the week of my birthday and take another cutback week.
Start marathon training for Philadelphia Marathon (again tentative, but i’m leaning way toward it.)
September 11th – The Parks Half Marathon. It’s the same local one that starts in Rockville, MD that I ran last year. I’ll use this as a speed gauge.
September 16th-17th My first Ragnar Relay! I will cover 18ish miles in a dirty smelly van and love every second of it!
Take another cutback week after the two weekends of racing.
October 15th- Baltimore Running Festival 1/2 marathon (tentative) I’d like to use this as a hard effort for marathon training.
Run a marathon. (Philly is on Nov. 20th)
Sometime in the fall/early winter take a freaking vacation on a beach.
Solid right? Well not 100%, but i’m so ready to tackle some big races this fall. I feel strong and ready. Planning out cutback weeks will be the only way I can mentally get through so many different types of races.
This is what I do on Thursday mornings and think about late at night. I can’t help it. I love running and dreaming up workouts.
Tuesday:20 min StairMill (1 min lateral, 1 min forward for duration), 15 min hips, 10 core
Hope everyone had a great 3 day weekend and Memorial Day!
It’s been a pretty uneventful week in terms of running, as in, i’m still not. The IT Band is stubborn as ever, and I have had plenty of moments where I want to throw a tantrum. But the thing is, i’m not injured, my left hip is weak and unstable and definitely noticeable when I’m working it. So i’ve been keeping up with the exercises & cross training so when I’m back to running I don’t look back over this “time off” and think that I should have been training regardless!
The best thing to do while being injured or taking time off is to work around the injury, strengthen the weak area, and plan what to do differently the next time around. I’m getting better and better at rowing (which i actually enjoy!) and I’m learning a TON of new exercises for the hips & glutes for myself and clients. With each setback, you can always find a way to look at the positive. As runners, we get injured, or have bad weeks, bad runs, bad races. If we try and take something positive out from it, we’ll feel better and won’t ever see it as time wasted.
Monday:30 min legs/shoulders
Tuesday:30 min legs/mobility/skill work, 10 min rope pull
Wednesday: 6000m row
Friday:3.5m run 8:20/pace (did not go well)
Saturday: 1.5m walk
Total Miles:10.6m walking
How do you deal with time off from running?
Do you ever take time off during the year from running or another type of workout?