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So Many Sports

Monday: 30 min mobility work

Tuesday: 7m tempo 7:36/pace, 20 min shoulders/core

Wednesday: 3m easy 9:20/pace, 15 min legs

The last few weeks back at work and normal life have still been pretty awesome. We went to a Nationals game, they didn’t make playoffs so we got tickets for $10. Beautiful game that went 14 innings and kept us entertained for a Saturday night.

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Sunday we went to the Capitals last pre-season game. YAY IT’S HOCKEY SEASON!! Again, Cameron found tickets for $5. I’m not joking! Cheap seats, good sports & beer. Gotta love it.

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And I wasn’t joking on instagram, i actually do wear Pro Compression socks under my jeans all the time, especially in winter because i’m always cold.

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In between all the fun, sports, beers etc. Ive been doing a really good job at staying hydrated, getting extra sleep and hitting my workouts. I’m one month out from the Indianapolis Monumental Half Marathon and i’m feeling PR ready. I still have to grind out these last weeks and keep focus. In the past, the hard part of following a training plan has been getting lazy with workouts before the actual taper. I keep dangling the PR carrot, and 2 weeks off running after the race. Don’t get me wrong, I love running and hate taking time off. Since the injury this spring, I felt like I haven’t stopped, and i’m looking forward to this race then a little time off.

if possible, I’d like to squeeze in a 5 or 10k in the next two weeks just to test out the speed, but overall i’ve been confident that my workouts have been solid. I’ve been running 4 days per week, i’m hoping the next two weeks I can make it 5 days per week before tapering. I have been a little conservative with training this fall, but the 4 running workouts have a purpose. It’s not just a ton of easy running. If anyone out there thinks they can’t train for a half on 3-4 days of running you’re wrong! There are so many training plans out there that can fit your schedule. With less time to train, it just means your running schedule will call for more speed work than normal plans.

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Most of my clients, and members of the gym assume I work out 7 days per week to do what I do. They are always surprised that I only run 4 days a week, strength train 2x and generally those are on the same days as I run. I take off 2-3 days per week. It’s just how I find balance with work, life, and running. Just like my running schedule, my strength workouts have purpose & intent so i’m not wasting precious extra minutes on stuff that’s not helping me. Our boss, Danni put together a Crossfit workout that all of us trainers did Saturday afternoon:

12 minutes- AMRAP (As many reps as possible)

6 DB snatches/ each arm

12 weighted butterfly situps

12 burpees to box jumps

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That’s it. 12 minutes. As many as you can do. I can probably speak on behalf of all the trainers to say it was effective! This is also why i have a hard time when people tell me they “don’t have time to workout.” I’m pretty sure everyone has 12 minutes. You just have to WORK for the short amount of time you have. I’m going to put together a few example of 10-15 minute workouts and share them with everyone here this week.

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What’s your go-to workout when you’re short on time?

Anyone follow hockey? 

Week of Sept 28th- Oct 4th

Monday:  Rest

Tuesday: 8.5m interval 8 x 800s (4 @ 6:30/pace, 4 @ 6:35/pace)

Wednesday: Rest

Thursday: 5m easy 9:20/pace, 30 min core

Friday: Rest

Saturday: 5m easy 8:30/pace, 12 min crossfit

Sunday: 10m 8:26/pace

Total Miles: 28.5 


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Happy Hockey! I mean Monday, happy Monday…

Monday: 4 miles easy progressive 8:27/pace Ps, It’s beautiful out today, sunny and 70 🙂

Last nights hockey game was a BLAST. Our home team, the Capitals, won 4-1. Before the game we went to LIME to grab a food. Really good, really cheap Mexican food with an excellent salsa bar. I had a few grilled fish tacos and left happy.

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Right outside the Verizon Center they already had wreaths up for Christmas– this made me happy. Just like the Dunkin’ Donuts hot chocolate and popcorn I had during the game.
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And here’s us at the train station…wearing our matching Washington Capitals Irish beanies. We got these for a steal at Sports Authority at the end of last season… $19.99 each, marked down to $4.98!
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Did you start your Monday off with a run?