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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…

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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..

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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.

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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!

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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!

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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?


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Fall Racing Schedule!

Tuesday: 7.1m easy 8:38/pace

Wednesday: 8.1m easy 9:10/pace

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.

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from my run last Saturday morning

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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!

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working out in Colorodo

Here’s the fall plan:

  1. Base build until July 4th and use July 4th weekend as a cutback week.
  2. July 5th through mid August throw in 1-2 days of speed work in each week.
  3. Saturday, August 13th run a 50K for MS for my birthday (tentative date! What does everyone think of running on a Saturday?)
  4. Recover the week of my birthday and take another cutback week.
  5. Start marathon training for Philadelphia Marathon (again tentative, but i’m leaning way toward it.)
  6. 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.
  7. September 16th-17th My first Ragnar Relay! I will cover 18ish miles in a dirty smelly van and love every second of it!
  8. Take another cutback week after the two weekends of racing.
  9. October 15th- Baltimore Running Festival 1/2 marathon (tentative) I’d like to use this as a hard effort for marathon training.
  10. Run a marathon. (Philly is on Nov. 20th)
  11. Sometime in the fall/early winter take a freaking vacation on a beach. Cameron deserves it after dealing with all of the above ^.
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vacation looks good on him ❤

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.

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Is your fall race schedule planned out?

 

 


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5 Friday Favorites: Instagram Edition

Tuesday: 5m easy 9:40/pace, 25min yoga,

Wednesday: 2000m row, 45min legs 

Thursday: 6.6m easy 9:15/pace

Happy Friday friends! Just thought i’d share a few Instagram accounts that I just can’t get enough of. And if you want to follow me I’m at shesgoingforspeed .

  1. Nom Yourself -Mary Mattern is a vegan personal chef with excellent style and an obsession with coffee and cool clothes. No i’m not a vegan, but people like her are showcasing great food and substitutions so I feel like I can make small changes to my diet easily! Screen Shot 2016-06-10 at 8.01.16 AM
  2.  BVM Crossfit – One of the best running and strength Insta’s out there. They have exercises and stretches that I use almost every day. They are big on teaching people how to run properly and if you follow The Fit Fork, she makes plenty of appearances at this box.   Screen Shot 2016-06-10 at 8.05.22 AM
  3. Andjelayoga – I know there are a million yogagrams out there, but Angela’s always stands out. She has very simple, beautiful, happy photos that actually make me want to do yoga. <–and that takes a lot! Screen Shot 2016-06-10 at 8.14.21 AM
  4. Crystalseaver -Crystal is basically my spirit animal. Super into fitness, super into running and super into combining both so you become the strongest runner possible. Plus her dogs and kid are pretty cute.Screen Shot 2016-06-10 at 8.18.43 AM
  5. Sara_barracuda – It’s hard not to like her account because she lives in Boulder, CO and is adorable. She just completed her first ultra marathon!Screen Shot 2016-06-10 at 8.35.01 AM

I guess my favorite Instagrams lean toward strong girls. I like that. Maybe in a couple weeks I’ll do my top 5 favorite guy accounts. 🙂

How long are you running this weekend?

What are your favorite Instagram accounts?

 


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Phone Dump Friday! Vol. 8

Wednesday: 4m easy 9:30/pace 2m walk/run w/LE.

Thursday: 6m interval (2m warm up 10:00/p, 3 x 1m @ 6:53/p, 1m cool down)

Friday: Rest 

I’m headed to OHIO for the Spartan Beast–wish me luck as I attempt a brand new type of race this weekend! AROO!!

This was from last weekend when I was trying to get a nice picture at the beach with my dog and race award. I didn’t notice LE was peeing behind me until Cameron said something. Hahaha.

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Springtime walk!

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Outside beers @  Denizens

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These two…

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After work sunsets 🙂

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Every day our Colorado/Utah trip feels like a dream…

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Le’s favorite spot on our walk.

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Gotta love rowing…

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LE got a haircut last week, brings out her eyes right?

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And.. just a good hair day.

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Have a great weekend! 

Races? Big plans? 


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The Most Epic High Five

Monday: Rest

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 beautiful this weekend and we spent some time with old & new friends at a BBQ. Plus It’s been fun taking L.E. around with us!

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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!

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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!), my butt is looking better than ever (coming from a girl who’s had a midwestern flat butt her whole life) 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.

Just like taking pictures. It’s never a waste trying to capture moments. I caught the perfect bromantic moment between Cameron and our friend Domenic. They had NO idea i took this until after the fact. I’m getting better & better as a blogger haha!

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Another couple at the BBQ had a really cool Fuji camera that took small polariod-type pictures. I love having physical pictures. There’s something different about holding a photograph instead of flipping through facebook or instagram.

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Weekly Recap

Monday: 30 min legs/shoulders

Tuesday: 30 min legs/mobility/skill work, 10 min rope pull

Wednesday: 6000m row

Thursday: Rest

Friday: 3.5m run 8:20/pace (did not go well)

Saturday: 1.5m walk 

Sunday: 5.6m 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?