Weekly Workouts 1/6 – 1/12

Weekly Workouts Logo

This post is a little delayed, Monday and Tuesday were non-stop days for me and this is the first moment that I’ve had some free, sitting still time.

Monday (1/6):  The beginning of the FREEZE, and day after the 10-miler = Rest Day.  I did, however, discover Orange is the New Black on Netflix… and I can’t stop watching it.  It’s a little risqué and therefore cannot be watched while running on the YMCA treadmill. But, if you have Netflix (and you like a lot of the shows on HBO and are not offended by the things seen on HBO) you should definitely check out this show.  I feel a little behind because apparently the Season 2 trailer is already out and about.

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Orange is the New Black, Netflix

Tuesday (1/7):  Deep Freeze.  There was no way I was going out in the morning before work.  I read a lot of blogs from runners in the North that deal with these temperatures daily, but I am not quite used to that, nor am I extreme winter-weather gear prepared.

Wednesday (1/8):  3.95 miles, (5k:  30:23, 9:48 pace).   Headed to the gym to run on the treadmill.  Did some warm-up jogging, ran a 5-k, and did some cool down jogging.  Now that I have Netflix on my phone, I can basically watch whatever I want to, so I decided to watch a movie that I have been meaning to watch for a long time, The Spirit of the Marathon.  (I know, I know, I can’t believe it took me this long either…) The people on the treadmills next to me probably thought I had some crazy running obsession (hmmm…), watching running while running; seems perfectly reasonable to me.

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Spirit of the Marathon, 2007

Thursday (1/9):  2.31 miles, (2.11 miles, 19:14, 9:06 pace, .20 cool down) and 75 min Hot Yoga.  It was a really really nice day compared to the beginning of the week and I took complete advantage of that.  I woke up and went on a short run around the neighborhood.  After work, I met my friend Katie for some Hot Yoga.  It has been awhile since I’ve gone to a yoga class, so it was much-needed.  (And geeeeeez I was sore the next day!!!)

Friday (1/10): Unbelievably stretched out and sore from yoga the night before. Plus, I had some plans for today… For the first time in 11 years, I went to a hair salon and had my hair cut.  Until Friday, my hair went past my hips.  It was very long.  I was gifted with a certificate to get my hair done for Christmas, so I thought I’d be brave and finally go for it.

 I told a lot of people that I was doing this to my hair

(Yes, that’s my face and Gwyneth Paltrow’s hair):

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But this is what really happened (before on left, after on right):

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I know it isn’t super drastic, but that was a lot of hair for me to part with, especially after having that same haircut for 11-ish years.  Maybe next time.20140115-071657.jpg

Saturday (1/11):  Had to work all day… and then I indulged in this delicious cookie… No shame, it was one of the best things I’ve ever tasted.

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And then THIS happened… Chocolate Chip Cookie Skillet from Chili’s

Sunday (1/12): 13 miles (2:33:00) It was a GORGEOUS day here in Virginia Beach on Sunday.  RunFriend and I met up and headed to the trails.  We decided to change-up our normal route and take a completely different trail.  We both had run it before, but not in a long time.  It was tough, lots of hills, and due to the storm the night before, LOTS of mud.  We even had to basically forge our own path through the woods on the side because there was about a mile of pure mud on the trail.  It was a tough, slow, but really great run.  On nice days like this, you have to stop and admire the scenery.  It wasn’t a race, I was out there enjoying the day and nature and my run.

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Sunday evening we celebrated my mom’s birthday at HK on the Bay.  It was delicious as always.  I enjoyed a Dragon Fruit Masonjito (the drinks are served in Mason jars) and some Chicken tequila lime fajitas, a few bites of steak nachos, fresh tuna steak, and lettuce wraps.  We had a smorgasbord.   The guys were happy because they were able to still catch the playoff game.  Happy Birthday Mom!!

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Masonjitos! … and my sister’s finger?

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Week’s Total Miles:  19.26 miles

Run This Year 2014km Total:  53.84 km

Weekly Workouts: 12/30 – 1/5

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Hills for Monday

Monday (12/30) – HILLS! 7.00 miles running, .75 mile walk cool-down.

Met up with my running friend/partner, from now on will be referred to as Run Friend (it’s easier than having to explain who she is every time I discuss a run we did), at a coffee shop.  We like meeting at this spot because 1. There are clean bathrooms, 2. When it’s cold, we can grab a cup of coffee/tea/croissant to warm up 3. If we forget snacks, fuel, water, we can always just grab it there.  Plus, we live on opposite ends and it’s a spot right in the middle.  We were shooting for 7-8 miles, with a hill thrown in.  We headed for the hill first and it was tough; I hadn’t purposely gone and run hills in a very long time.  By the time we were over the hill, down the road, and then looping back over the hill we were at 4ish miles and my stomach was misbehaving.  The temperatures had dropped at least 5-10 degrees at this point and rain clouds were moving in.  We decided to do an out and back loop of the two side neighborhoods we would pass on the way back to the cars and then call it a day.  I couldn’t find a good rhythm or a comfortable feel during this run.  I was more concerned with my stomach, how cold it was getting, and the wind that was picking up.  Needless to say, this was not my best run by a long shot.

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New Year’s Eve Dinner

Tuesday (12/31) – 0 miles; New Year’s Eve.  Trae and I had tried to make reservations for P.F. Changs, but they were booked as early as 3:30PM.  Who wants to go to a New Year’s Eve dinner at 3:30?? Then we decided to try a local café, which we were sure wouldn’t be crowded… Much to our surprise, we walked in and it was PACKED! (2+ hour wait!)  So we decided to just go to Chili’s across the street and meet my parents for dinner.  We walked right in,  had no wait, and sat right at the bar.  Trae and my dad were very excited about this, the Duke and Texas A&M bowl game was on, and they could easily watch it from where we sat.  I certainly wasn’t arguing about going to Chili’s on New Year’s Eve.  I love Chili’s, especially their chips and salsa.

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Wednesday (1/1) – 4.2 miles, Went over to my parent’s house so I could make use of their circular neighborhood loop.  I really like running in their neighborhood because I can go without a watch and know exactly how far I’m running.  It also allows me to go water bottle/pack free because it’s a short loop, and I can stop whenever I feel like it or add just a little extra distance.  The loop that I go around is 1.4 miles, perfect.  My mom decided to hop on her bike and join me; my dad even came out for a loop around.  I went a total of three times around for 4.2 miles, my first miles for 2014.   I was really excited to add them to the Run This Year: 2014 log as soon as I was finished.

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9-Way Abs

Thursday (1/2) – Abs & Arms, Met up with my mom for a quick morning workout.  We both completed a circuit of 9-Way Abs.  Then we did our own circuits of arm workouts; I followed along to Blogilates Arms on Fire, and wow, this is killer (or maybe I just have really weak arms)!  When I got home from work later that evening I completed the Erin Motz:  Yoga for Abs 10-Day Challenge, Day 1 Video.

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Race attire for the 10-miler

Friday (1/3) – 0 miles, saving up for the race tomorrow!

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Distance Series Race #1

Saturday (1/4) – 10 miles, Tidewater Striders Distance Series, Race #1 (don’t want to spoil too much, as I plan to write a review of the race sometime soon).  I felt really, really good during this race.  My toes and feet were pretty much numb from the cold during the first 3 miles, but I warmed up enough over the course of the race.  I don’t think the temperature reached higher than 30 over the course of the race.  I finished in 1:38:58 (my watch), 1:39:00 (race clock), with an average pace of 9:53/mi.

Total Miles:  21.95 miles

Run This Year, 2014 km = 22.85 km

This week I plan to get a run Tuesday morning (3.1 miles) if the windchill isn’t too bad, Wednesday (4 mi), Thursday or Friday (5 mi), and a Sunday long run (12 miles), for a total of 24.1 miles.

How’s the wintry weather in your area?! It’s about to be very cold in VA! 

Did you miss me?! & Lots of Updates

Hello world. I’m back.

I don’t even know where to start…

Injury Update:

I’m sure you all know that I had tendonitis in my ankle. It was very upsetting. I was about to take my 16-mile long run that weekend, and things all fell apart during an interval run. I should have known better. I was feeling off that day, not balanced, and then I took off super fast, like 6:00min/mile sprints fast… (Ok, super fast for me…) And then I felt the twinge and ignored it. I was close to the distance goal I had set for this run. I learned my lesson, when you’re an athlete, your head can only tell you so much, it’s your body that you need to listen to. It is what it is, and now my punishment comes in the form of a deferral.

Marathon Updates:

Yes, with great disappointment, I will be deferring my entry to the Richmond Marathon to the 2014 race. There is no way I could catch up with my training in a month’s time. I’m still recovering and I think I’d be setting myself up for failure as well as another injury if I ran in the marathon. This is going to be so cliché and sound completely lame and completely cheesy but I want my first marathon to be great. I want it to be special and I want to do it in good health and with good spirits. I would be cheating myself if I ran it half-ready.

I haven’t quite decided if I am going to wait a year to run my first marathon, or if I’m going to run one in the spring. A seed has been planted in regards to running the Virginia Beach Shamrock Marathon in March… but we’ll see. I’m sure I’ll let you know as soon as I decide.

Half-Marathon Updates:

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The Crawlin’ Crab Half Marathon is THIS WEEKEND, this Sunday to be exact. Call me crazy, but I did decide TO RUN this race. I will be hitting the expo and packet pickup on Saturday and racing at 8:00am on Sunday. I didn’t want to defer this entry because I felt that I could finish this race. I ran 5 miles on Monday (the last day to defer) and didn’t have any ankle/tendon pain or soreness, nor did I have any pain or soreness the next morning, so I am confident that I will make it through. I have no shame in taking walk breaks if needed. I am certainly not expecting a PR from this race and I am not expecting to come anywhere near my previous goal of finishing sub 2:15. I will be happy just to finish this race.

Luckily, this course is significantly flat. The weather is supposed to be beautiful on Sunday, and a portion of this race is along the water. I have been told by Kristy from Breath of Sunshine that it is a great course “to recover on.” (She’s also running the race) I’m taking her word for it. Look for a race review sometime soon! And good luck to anyone else running The Crawlin’ Crab!!

Yoga Updates:

This was the silver-lining of this whole injury month. I have rediscovered my love of practicing yoga. I’ve been doing a lot of home practice and I bought ten classes at two different studios. One is a very “authentic” studio where some serious chanting occurs at the beginning and end of class, the other is an exclusively “HOT” yoga studio. I have taken one class at the first studio and hopefully will have a chance to start at the second one soon. (I have been battling a Sinus Infection for the past week and a half and didn’t want to be sniffling and coughing the whole class).

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Other things:

October is Breast Cancer Awareness Month.  One of Trae and I’s favorite quick eats places, Tijuana Flats  is helping the cause.  If you donate $1 they will make your tacos and chips pink!  Here are Trae’s pink tacos and the cute pink ribbon chips…

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This Bolthouse Farms Amazing Mango is my new favorite flavor.

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I am so ready for fall sweater weather… I had to break out a big cozy one last Sunday… I was being lazy, but it felt so good.

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Speaking of sweater weather… I cannot get enough chili these days.  One of my favorite Fall/Winter meals.

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Saw Rascal Flatts… not my favorite band, but it was still a nice night out.

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Enjoyed a date night somewhere new… Headed out to one of the Fishing Piers for dinner and drinks.  They had a great seasonal beer, Abita Pecan Harvest Ale.  It was really good, sort of tasted similar to Newcastle.

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It feels good to be back and I’m sure this race in a few days will feel even better.  I have to confess that I feel somewhat lazy these days.  I was in such a good place right before the injury.  I had a schedule that I was very strict about, I ran with a plan, a set mileage for each week and now I’m finding every excuse to sleep in.  I need to just push myself and I’ll be back with it, I’m really hoping this race gives me a push in the right direction.  I think I need to feel the endorphins, the adrenaline and I’ll want to be right back to where I left off.

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What do you do to come back from an injury slump?  Or a running slump in general?

How do you find the motivation again?

How crazy am I for running this half after being in recovery for a month?

Guest Posting at The Daily Runner

Today is the day!  I had the opportunity to write a guest post for The Daily Runner and it was posted this morning.  Click over and check it out!  This is a more serious post than the workout posts you find here and I definitely think it is a worthwhile read (but maybe I’m a little biased there).

Here’s a small passage from the post:

Naked & Afraid and The Long Run:  Where the Mind is Capable of the Most

“As I began to ponder the whole idea that a positive mentality was more important than having physical ability, I couldn’t help but compare it to long distance running.  Obviously, there are certain circumstances where physical ability is important; in order to win a race, you need to be very physically fit.  I’m not necessarily saying that mental ability will overcome physical ability to win an actual race; it’s more a question of who will have the better experience.”

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Hope you’ll give it a read 🙂

Guest Post: Merrie from The Skinny Student

Hey there Reading Runner Girl readers! This is Merrie from The Skinny Student! I am a junior in college studying Speech-Language Pathology. I started blogged over the summer as a way to track my fitness progress and I got rid of that “Freshman 15” and started on my journey to a healthier life. At The Skinny Student you can find workouts, recipes, and healthy living tips.

I was paired up as Madelyn’s little in The Southern Beauty Guide‘s Big& Little Blogging Network. As I am VERY new to the running world (I just signed up for my first 5K) Madelyn agreed to share with me and my readers some tips for newbies and I would share some of my favorite workouts with her readers! This past Labor Day Weekend I was planning on creating a workout for you guys. However, this weekend went not as expected when I suffered a heat stroke while attending the first college football game of the year! (Sic ’em Baylor Bears!). The temperature that day was 100+ and I had been outside a good chunk of the day, I even had my first run! But, I had not prepared for the heat at all! And trust me guys a heat stroke is NOT something you want to experience. So, without further ado, here are 4 things I wish I would’ve done to avoid having a heat stroke.

1. Water– This is probably the most important thing you can do! Keep hydrated with COLD water! I did not have very much water throughout the day and at the tailgate the only water bottles I could find had been sitting out in the sun for a few hours (hot water isn’t the best idea).

2.  Light and Loose Fitting clothes– I was wearing a dark tight fitting tank. Wearing a light loose fitting dress, or even some light loose fitting gym clothes would’ve been a great option. Also, refrain from wearing layers. Hats are also a great idea to keep that sun out of your face.

3. SPF– Protect your skin from the sun! Be sure you apply that sunscreen (and no the sunscreen in your makeup does not count). When you get a sunburn it reduces your body’s ability to rid itself of heat.

4. Shade and AC are your BFF– Do not stand out in the heat for a prolonged period of time. Try to find shade or AC to cool yourself down.

Be cautious out it in the heat or exercising outdoors! If you suspect you are having a heat stroke, find shade or AC, get plenty of water and cold ice packs and don’t hesitate to call 911!

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Apologies & Intervals

Let’s get this out of the way and start off with the apologies first…

  1. I am so sorry for the lack of posts this week.  I had a horrible stomach thing Monday night and Tuesday and just wasn’t feeling it.  I was still going to work so by the time I got home, bed was all that I could think about.
  2. I am sorry I’m not sorry for bragging that my Starbucks has Pumpkin Spice early…

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So, if you have graciously forgiven me, I can move forward…

I was finally able to go for a run Wednesday night… FINALLLLLYYYYYY.  I must really be addicted to running.  The only thought that really concerned me while being sick was, “Ughh, this is so going to kill my mileage this week…”  I wasn’t thinking the logical things like “hmm, I wonder what’s wrong with me?” or “maybe I should go take some medicine.”  It was all about how this was taking away from my running.  Maybe I’m slightly delusional from all the pumpkin spice…

I decided that the quickest way for me to get a run in and add an extra mile or so in the time I had, was to do intervals…  I, however, love intervals…

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And, apparently, so do you…

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Therefore, I thought I would share my favorite interval runs with you.

Repeat Intervals

  •  warm up walk/easy running (up to you for distance)
  • 400m (.25mi) @ 5k pace
  • 400m (.25mi) @ recovery pace
  • 800m (.50mi) @ 5k pace
  • 800m (.50mi) @ recovery pace
  • 1,200m (.75mi) @ 5k pace
  • 1,200m (.75mi) @ recovery pace
  • Repeat to achieve desired distance
  • cool down – 1 mi @ very light easy pace

Ladder Intervals

  • 1 mi warm up @ light, easy pace
  • 30 sec. sprint, 30 sec. recovery
  • 1min sprint, 1 min recovery
  • 2 min sprint, 2 min recovery
  • 4 min sprint, 4 min recovery
  • 2 min sprint, 2 min recovery
  • 1 min sprint, 1 min recovery
  • 30 sec. sprint, 30 sec. recovery
  • Repeat to achieve desired distance

Triple Threat Intervals (note the paces for these are what I use, change to fit you)

  • 1 mile warm up @ light, easy pace
  • 1 min @ 8:00min pace (7.5mph on treadmill)
  • 1 min recovery @ 10:00min pace (6.0mph)
  • 1 min @ 7:30min pace (8.0mph)
  • 1 min recovery @ 10:00min pace (6.0mph)
  • 1 min @ 7:00min pace (8.5mph)
  • 1 min recovery @ 10:00min pace (6.0mph)
  • Repeat to achieve desired distance
  • 1 mile cool down @ light, easy pace

Minute x Minute Intervals

  • 1 mile warm up @ light, easy pace
  • 1 min sprint
  • 1 min recovery
  • Repeat to achieve desired distance
  • 1 mile cool down @ light, easy pace

Remember that the intervals with specific paces are tailored to fit my running needs and goals.  If an 8:00min pace is easy for you than make it a 7:00min pace, etc. and vice versa if that’s too fast.

 

Do you love intervals?

What are your favorite interval workouts?

Track, treadmill, on your normal run route?  Where is your favorite place to do them?

Intervals

Try New Things.

Let’s face it, trying new things can be exhilarating and terrifying all at once.  Whether it’s trying a new food, taking a new route on a run, or taking a new class.  While some new adventures may be easy for some, change and newness is seen as scary for others.

I’d call myself an “in-betweener.”  As I’ve gotten older, I’ve found myself being more comfortable with new situations, new ideas, and new experiences.  Before a few years ago, getting me to try something a simple as a new food, was a struggle.  While I am still a very picky eater, I am much more inclined to trying new food than I was back then.  I am also much more confident in terms of doing things alone, which also used to be a struggle because I was/am still a teensy bit shy…

Trying new things wasn’t something I intended to do a lot of this year, it seems that trying new things has become a habit of sorts.  Looking back on this past year, I’ve been extremely adventurous this year…

  • I decided to start training for a half marathon, and did it.

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  • I ran the half marathon alone.
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Still missing these lovely ladies from my previous workplace. It was a little family.

  • I had to leave my previous job of three years.  I applied for my first out of college job, was hired, and am still currently working there.
  • I joined not one, but 3 different running clubs/groups.  (One was more recent and haven’t had a chance to go to any of the meetups due to my schedule.  I do plan on going soon though).

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  • I tried red and yellow peppers and have found a new favorite snack.
  • I tried caviar and will never eat it again.
  • I learned la langue des Français.  (It was required but I didn’t take the easy way out and take Spanish, which I was already semi-comfortable with from high school)
  • I tried salad and eat it multiple times a week. (YES. I know this one probably shocked everyone.  Until this year, salad was not on my list of things to eat.  I could never get past the texture… don’t ask me what changed…)
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…putting myself out there as in showing you how gross and sweaty mid-run pictures can be…

  • I started a blog and am putting myself out there in a way I never thought I could.
  • I decided to train for a marathon and have registered and am in the midst of training.1016520_602082549831411_1397849796_n
  • I will be running said marathon alone.

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  • I decided to apply to graduate school.  I was accepted and I start my online grad school program in less than 2 weeks.

While some of these changes and new experiences were easier and less painful than others, it doesn’t discount the fact that I had to step out of my comfort zone.  And I can honestly say that I have no regrets, even trying the caviar, because at least now I can say that I’ve tried it.  Everything that I changed, tried, added to my daily routine, has been for the better.  I have found new friends, new hobbies, and new appreciations that I had previously been missing out on.

Trying new things has so many more benefits than drawbacks.  The worst thing that’s going to happen is that you didn’t like what you tried (mind you, more serious changes obviously have more consequences, we’re sticking to the more mild end).  Trying new things gives you a stronger sense of self.  You’ll learn things about yourself that you never knew before.  It will give you confidence and courage.  It will keep you from becoming bored with where you’re at.

Now with all this talk about trying something new, I’ve been getting the itch.

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A Pure Barre studio has opened up in the area and I am really looking forward to trying it out.  I’ll most likely be going alone and while I’m nervous to try something new by myself, I have a feeling that I might find another fitness love.  The plan is to visit the studio tomorrow and sign up for a class.  I can’t wait to tell you all about it.

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I am a little nervous in terms of going into this completely blind. I do not know anyone who has gone to a barre type class, nor do I have anyone volunteering to go with me.  I know the basics of what the class entails but not much more. Whether it’s my next favorite fitness class or a class I’ll never attend again, at least once the class is over, I’ll walk out with new skills, a workout completed, and a sense of accomplishment.  I can’t seem to find the negatives in that…

I’m challenging you to try something new!  Have anything you’ve been wanting to do but you’re letting fear or your own doubts stand in your way? I dare you to go try.

What’s the best “new thing” you’ve tried?

Has anyone attended a barre class?  Tell me about your experience!  Love it?  Hate it?