The Afterglow

Monday:  4.5m easy 8:37/pace

Tuesday: 15 min chest, 10 min abs

Wednesday:  5.3m track workout, 20 min back, 10 min abs + tons of stretching/T.P. 

I don’t know what it is about track work, but i freak out before it happens. The nerves kick in like I’m heading out for a race, I try and talk myself out of the workout or try to psych myself up for it. I hit the bathroom like a million times before I leave the house, tie & re-tie my shoes, all to attempt to put off the inevitable. (My new running coach recently posted about the weird things that happen during track workouts, and i could relate to almost all of them. )


No matter how nervous I get about running in circles (Cameron has been known to compare track running to Nascar.. UGH), I know it’s the necessary evil to measure, test and improve speed. The nerves come from wanting to do well and see improvement, the excitement comes from the unknown of what’s about to happen.

The workout was short, to ease into the first track workout of the 2014 season. It was a 2 mile warm up, 4 X 800s and a 1.3 mile cool down. I ran each of my 800s progressively faster starting at a 7:20 pace, finishing with a 6:12 pace. Overall I was stoked. I started conservative, as I usually go out too fast on the track, but also I needed to pay special attention to my right hip & ankle. Verdict? They felt perfectly normal with no pain or tightness. All the Trigger Point tools and foam rolling is really paying off! I’m already looking forward to the next track session to see what kind of numbers I can put up.


my gross mug right after I was finished!

I love telling my clients to get comfortable with being uncomfortable. If you do the same thing day in and day out you won’t see change. Here’s my big plate of cheese—>When you attempt something that’s difficult, different, scary or new you will be a stronger person when you’re finished. It’s why people tend to feel like they can accomplish ANYTHING after they cross a finish line. All of a sudden those things you assumed you could never do seem attainable.

This of course isn’t just about running. A lot of my mental clarity and decision making come after a hard workout. If I can make it through I can do the next big thing. Whatever that may be!


enjoying the afterglow…and the remaining 70 miles left in these Brooks PureFlows 

What was your last hard workout, or last difficult thing you overcame?


Staying on (the) Track!

I’m not gonna lie, these last few weekends have been entirely lazy, full of movie watching, fitting in an easy run when I can and eating waaaay too much sugar. I think i’m getting a little stir crazy. This always happens this time of year up until March when spring racing starts, then the year seems to fly by.


floor mess! yoga mat, fitness mags, coffee mug, rolling stick, goals list. And yes, i stretched the heck out of my legs all weekend!

I did something to keep me on track with my running goals and to stay focused for my 1/2 in March. I hired a running coach! The first thing I know i’ll get asked is “why?” I’m a personal trainer and I have a ton of running experience. I create workouts for a living and can keep myself motivated, but I can always use the help and anytime i can learn more about running I’m game!

I got the strength training down since i spend all my time at the gym

I got the strength training down since i spend all my time at the gym

Let’s start with the facts. I don’t have a track or cross country background. I was in drama & art in high school. Something about Florida humidity made it real easy not to like running.  I was an active kid though, always outside, we had a pool and trampoline. Running just wasn’t in the cards yet. When I actually started running I was 22 years old and didn’t know anything about Runner’s World, Flotrack, Competitor or basically how to ask for help. I started running solely by trial and error. I bought the wrong shoes, wore cotton shirts, never brought water with me and had no idea what i was doing. Since then I’ve learned so much about the sport, but i’m not embarrassed to say I don’t know everything about running.

Screen Shot 2014-01-13 at 10.55.23 AM

Speedy Coach Lauren met the Goucher’s!!

I wish I were a little less shy about asking for help when I started, but I’m guessing it’s why I read running blogs now– to learn how other people train. That’s where my coach comes in. Lauren is fast and has a background in track/cross country and is going for a sub 3:00 marathon this year. I want to learn from her. So she’s created a tailored training plan for me, my goals/speed/distance and schedule. For once it will be nice to have someone to tell me what to do! The big reason I decided to have a coach (almost typed couch, but that’s not the same thing) is to keep me focused and on track <— literally and literally. Consistent speed work is what I’ll need this year to set a few PR’s, qualify for Boston, and look good in a wedding dress 😉

I’m excited to share my experience of having a coach with everyone. If you are interested in reading more about Lauren’s coaching options or her amazing blog click here–>Will Run For Boston. Don’t be afraid to ask people for advice or help when it comes to fitness. The industry is constantly improving and always changing and why i’ll never be bored with my job.

What I did last week

Monday: 5.2m treadmill 8:00/pace

Tuesday: 15 min Chest/Shoulders Crossfit, 30 min Core 

Wednesday: 30 min quad/hamstrings, 10 min summit trainer 

Thursday: 5.4 easy 7:46/pace (7:58, 8:01, 7:52, 7:30, 7:27), 20 min abs

Friday: 3m treadmill 9:00/pace (legs felt super heavy/tired, ended run early)

Saturday: Rest

Sunday: 8m easy 8:05/pace 

Total Miles: 21.6

Anyone else have a coach?

Do you train for a race with a training plan?