Friends, Twins and Porch lovin’

First and foremost… I win worst friend of the year award for thinking it was tomorrow.  But…  Happy birthday to one of my bestest friends EVER!

He’s the friend that has turned into family, the one that I can have a good “I’m-gonna-punch-you” fight with and always the one looking to have fun.  From setting me straight when I am a B to listening to me with mostly non-judgemental ears when I am having a tough time… my life is definitely better because of this guy!  Happy birthday Jimbo!!

Other than being a bad friend today, I also found my long lost twin!

Yes, I did just post that picture.  Yes that’s her dog Kona.  Yes, i look like Caspers twin. Yes I have no shame.

Jbone had to work late tonight so we went to an authentic mexican restaurant for dinner.  Chicken enchiladas! (side note, i just typed authentican and stared at it for 10 minutes before realizing i was making things up)

And now I am blogging from my new hot spot…the front porch!

There is a chill in the air and I love it.  Fall is right around the corner and I couldn’t be more excited!

Do you love fall as much as me?  Or are you sad to see summer go?

gm

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Confessions

Hi. I need to be honest about something.  Something that I don’t expect to change anytime soon.  I have worked on it. Hard.  But there is just no changing it.

I don’t know how to properly use affecting and effecting.  Ok?  there, I said it.  I have a friend that very nicely helps me with my grammar even though english is his second language but I just can’t do it.  So I am sorry that I am dumb and I give up and accept(?) that I will never know how to use those to words.

Whew…glad I got that off my chest.

Speaking of chest… i confess that this picture is SUPER deceiving.  Yes, I did ride my bike…on my trainer…in my driveway. But I look different from normal here.

I ran 5 yesterday and when I was done I got on my bike for 30 minutes of easy spinning. Holy legs. I need to spin more.  My legs were on fire

Another confession.  I have a tendency to listen to songs on repeat.  And then after hearing them 45,838 times in a row, I hate them.  That’s happening now, and my gangstaness is coming out

See that time on the picture?  4:52.  That is in the am hour.  Another confession….by 4:52 am I was already knee deep in a run.  I am talking fast, sweat your face off run.  I finished 7 miles all before 5:30 am.  And it wasn’t just any old 7 miles.  30 minutes of those miles were spent at a 7:20 pace.  Rough.

My final confession…for now.   In order to get 7 miles done before 5:30 am I was up by 3:30.  That’s not the confession part….
3:30am… I didn’t hate it.  Like I said… who am I?!

gm

tell me….what do you need to confess?

Furry company and Foam rolling

Oh hi! There hasn’t been much going on over here, hence the lack of posting.
Since I had my long run Sunday rather than Saturday, both Monday and Tuesday were fairly easy days in the workout department.  I did some easy cross training Monday and Tuesday was an easy 3 mile run with some core work.

I am at that point in my training where I am over a schedule. I want to just be able to run by how I feel.  Yesterday, I felt good and would have like to gotten in some more miles but that’s not what the schedule called for.  I am also seriously missing CrossFit.  Yes, I miss the workouts but now it is effecting my brain!  I felt fit when I was lifting heavy weights and without that lifting I am starting to feel….fat.  I know I am not but the lack of lifting is messing with my brain.  I am concerned I will start to gain weight and that’s no good for my running!  I can’t help that I like to eat!

Anyway…..With my decent amount of down time I have been trying to learn to like my foam roller.  HA!  good luck with that one.  Yesterday I made sure to stretch and foam roll for at least 2o minutes. I did have some company

Are they not the cutest?  Weird thing happened though.  While I was rolling my hamstring, it bothered my quad. what?! yea, rolling my hamstring made my quad twinge with pain.  Not sure what that was about!

Since I am really new to foam rolling I am still trying to convince myself that the excruciating pain is normal.  I looked up a few more tips on foam rolling and found this infographic!

Tonight I have some biking and running on the agenda!  Probably a bit more corework too!

I need some excitement in my life….tell me something good!

gm

Run and day of Fun

I’m such a tease making you wonder how my run went.  I am sure you lost sleep over it.  Well, after last weeks horrific cry-in-the-middle run, this week was the complete opposite

Let me tell you, I needed that.  I got up super early to drive about 30 minutes and meet a friend for 16+ miles of fun.  It was the first time I ever ran with this friend so I was a little nervous but I knew I needed company.  I needed to have a run that would help make me feel more confident and that distraction of a running buddy was just what I needed!

I ended up clocking just about 17.5 miles.  I felt SO strong finishing, my last 3 miles were all sub 8:00.  The run overall was the perfect 9 minute pace.  I felt strong and talked the whole time.  Seriously, I needed that.  It was just one of those runs where you finish and are all “running is awesome, I love running, la la la  rainbows and unicorns.”

After my run I went home and quickly showered to start my day of fun with J!  We have both been so busy that even though we live together, we haven’t spent much time just hanging out! After I modeled my new favorite shirt….

“Go fast, Take chances”

We hung out with the pups and took them for hike

Jake isn’t allowed on the couch.  as soon as he jumps up he immediately lays his head on my shoulder begging to be able to stay.  Not my rules, J says no. Sorry Jake!

We hiked a new trail and really just enjoyed each others company

It was the first time in weeks that J and I actually were able to eat more than one meal together!  Obviously this had to be documented

We finished the day by going to hang at a friend’s house.  While J enjoyed a few brews I opted for a little color and sweetness

Yesterday was such a nice Sunday. 🙂

What did you do this weekend that made it awesome?

gm

ps- Go check out a story about a little girl that was taken way too soon and educate yourself on a horrible thing called SMA.  Not only will that make me happy, but I know she will appreciate it too.

Colorful

Rather than word vomit, you ready for picture vomit?  Because here it comes!

Yesterday I continued the 14th day of my “waking up before 5am” streak with waking up at 3:15 am.  Why? The only good reason and that was to drive to Brooklyn to run the Color Run NYC!  It is a run that is not about speed and there are no clocks to be found, but more about FUN!  And that’s what we had!  A freaking ton of it!

Me and a bunch of friends left PA before 5am and headed east. We were all dressed in white prepared to get colorful. The race organizers didn’t lie, it really is the “Happiest 5k on earth.”

We all started nice and white.  As we ran there were color stations where we got splashed with color and at the end there was a color party and every 10 minutes participants threw their color packets.  It was so awesome.  I am a person that loves anything colorful and bright so this was right up my alley!

My mom came for the run too.  Yesterday made me realize even more how awesome my mom is!

We all left the run with big smiles and very colorful.  HUGE shout out to this chick for running the whole. entire. thing!  She totally rocked that run and I am so pumped for her.

Oh, did I mention I had a twin at the race?  We are so cute sometimes…

Although I felt like I had to seriously scrub to get all the color off, it did all come off.  I was hoping that my hair would stay a little colorful.  No such luck.

After getting back from the run it was time to go celebrate two awesome little girls birthdays!

I suck and have no pictures of the birthday girls but let me tell you, their momma is totally the hostess with the mostess.  It was a “Hungry Caterpillar” themed party and so awesome.  Next time I have a party, I am hiring her to come and make it awesome for me!

I was lucky enough to finally hang with this guy some of the afternoon though.  Every time I go to play with him he is sleeping rude.

Yesterday was such a busy day but so much fun.  I got home and crashed hard. I had a 17 miler I needed to wake up for this morning.  Wanna know if it was as horrible as last weeks or the best run ever?
Give me a little bit, I will get back to you on that

gm

Pass

From now on, please only refer to me as “Coach” Or Mrs. coach if you must…

What. A. RELIEF.

Every time my email would “ding” the past two days I would rush to check it to see if it was my results.  Finally. I was mowing the lawn, not even thinking about it and this girl tweeted to me she got her passing results….

I PASSED! Whew. I was nervous but now I am so so pumped! And I can stop checking my email like a freak!

I celebrated my “Pass” with double unders.

seriously though… After I finished mowing the lawn I did a quick workout..at home.  I decided that I have no self-control and if I go to my gym for a WOD I will go balls to the wall, heavy weights and high intensity.  That’s a good thing, just not when I am trying to keep my focus on running.

Lunges, push-ups, air squats, sit ups and double unders later, I was done. anddd sweating my face off!

The rest of the night I spent hanging and annoying these two

I also sat on my front porch for the first time.  It was awesome and solidified the fact that front porches are awesome

I already have my cross training in for the day which gives me a free afternoon.  Not sure what I will do to fill my time but I do know I have an early bedtime tonight.

I am going to the big NYC tomorrow bright and early for the color run!

Happy Friday! Make it a great day!

gm

McMillan Running

The weather here has been totally amazing the past few days! It is making me more and more excited for fall!  Yesterday I enjoyed the awesome weather with a date in the park with my BFF.

After sharing some fruit and playing on the swings I had a pretty quiet afternoon.  That’s one perk of running in the morning…a free afternoon!

Have you ever stumbled upon a website but not actually look at it?  You browse the content but then dismiss it?  That happened to me a few weeks ago with the McMillan Running website.  I saw it, clicked through a few pages and then moved on.  Well, yesterday I sat down and actually looked at it.  Woah.

On the website there is a running calculator that will use a previous race time to help calculate not only possible future race times but also optimal training paces.  I entered my most recent half marathon time just for fun and this is what I got:

Projected finish times of different distances

Based on a 1:42 half marathon, the race calculator spits out a bunch of different distances as well as possible finish times.  Clearly I was happy about the Marathon Time- 3:34.. perfect. 

Not only is there a projected finish time calculator but when entering a recent race time the website also gives optimal training paces.

I compared these times to a few goal paces that my coach has set for me.  My long runs are dead on.  8:15-9:30 is my long run pace every week.   I am seriously obsessed with these charts.  From breaking down the ideal pace for me to run an 800 all the way to what a recovery jog should look like, this calculator breaks everything down for you.

On top of paces and times there are also a bunch of really good articles.  One that I actually printed out and highlighted as I read was about the two different types of long runs.  Basically every other week should alternate between a long run that builds endurance versus one that builds stamina.  The endurance one is to help you get comfortable being on your feet for 2+ hours and mentally and physically prepare yourself for being uncomfortable.  The stamina run is to get familiar with running fast or goal pace, for an extended period of time (they suggest up to 90 minutes).

This website is awesome for beginners looking to get better at a 5K and experienced marathoners.  There is such a wide range of information that I feel like anyone can benefit!  Go check it out!

gm

Remember Why You Started

Hello Hello!  Hope your hump day is going well!

Last night I met with a friend at a nearby lake for an easy 3.5 mile run.  Every other time I went to the lake to run I had done at least 2 loops around the lake.  Yesterday, we only did one and it was so nice knowing once I got around the lake once, I was done.  The weather was absolutely perfect too!

After my run I came home and pretended I knew how to cook.  Chicken stuffed with feta cheese and some fresh salsa.  Asparagus and sweet potato on the side.

I woke up this morning with a 45 minute tempo repeat run scheduled. It shouldn’t be too hot later but I decided to not chance it and I wanted a good, fast run so I headed to the treadmill.  I definitely pushed myself this morning!  5 miles in 41 minutes.  Nothing like a good sweat sesh to start my day!  I also rocked my endurance multisport T.  Plug for Mr. running coach man.

As per usual, yesterday I had a bit of a freak out about my running.  I needed to talk to someone so I emailed this girl. Basically it looked like a babbling journal entry where I went from one thing that is stressing me out to the other.  She is always good for giving advice and bringing me down to earth.  She reminded me of a few good things.

Only those who dare to fail greatly can ever achieve greatly.  Newsflash. I have an ego. Shocking right?  I am going to admit that I am scared of failing. I am scared of saying, ok I am definitely trying to qualify, and then not.  But you know what, so what if I don’t.  It’s not the end of the world.  Any time faster than 4:02 (my fastest mary time) will be an accomplishment. But why not try to shoot for the stars and want a BQ. Yes, it will be hard and there is that chance I won’t get it.  But why let my ego and pride get in the way.

Keep it simple.  RUN. 
This one seems really duh. But think about it.  When I had a 1/2 marathon PR in April I didn’t complicate it.  I would run, I would run fast, run long, and run often.  Occasionally I would lift weights.  Yep, that simple.  I need to bring it back to basics and just run but most importantly remember why I love to run.

reorganize, rePRIORITIZE 
I want to do it all. I want to run and be able to do it fast. I want to do CrossFit and be able to do it good. Like, lift heavy weights good.  I want to run 50+ mile weeks. I want to do all. of. it.  Welcome to reality GM. I can’t do it all.  My body can’t handle as much as I want. If I didn’t have goals and I just wanted to run a marathon, I could do it all. But I want to run race a marathon FAST. I want to race a marathon and feel good about it. That means focusing on running.  6 weeks.  That’s it. Not 6 years, just 6 weeks of my life I will be setting my priorities towards running.  Once I am done with that I will be able to do all of it. Until then running is my main focus.

I considered giving up.  I considered that not wanting to run fast.  I was going to train to just run Steamtown, no time, no goal pace, no goal at all, just finish. Just finishing is an awesome goal, and that was my priority for every other marathon I have done.  But when I started really pushing myself and training hard in January I did it with October in mind.  I knew back in January that Steamtown would come and I would want to race it, not just run it. So why give up now. Why give up because I am scared?

Thanks to some awesome advice I feel refreshed and ready to go. I feel like I am ready to give these next 6 weeks everything.  Balls to the wall.  Whether I qualify or not, I will never know if I can until I try.

Boston, I’m coming for ya….

gm

Certification Weekend

Despite my horrendous run this past weekend, the rest of my weekend went really good!  After Jbone was gone for a work trip all week I only got to see him for a few short hours on Friday before heading out for my weekend CrossFit Certification.

Even though I only spent a short time with him in person, we made sure to iChat a lot last week and over the weekend.

It was his birthday weekend (love my old man :P) and he was still so supportive of me going and focusing on my certification.  Thanks jbone, I knew you were a keeper ❤

All day Saturday and Sunday was spent learning and working my butt off.

I had such an amazing time.  It was exhausting mentally and physically.

I learned so much about the sport of fitness, about olympic lifts that I thought I already had a good understanding of, I learned proper programming and nutrition.  I learned how to better myself not only as an athlete, but as a coach as well.   I had to workout, and hard.  I had to use an 8oz pvc pipe on multiple occasions and let me tell you, even with that little weight, engaging your muscles properly will still give you a killer workout leaving you nice and sore!

I spent Saturday evening studying.  You definitely can not be dumb to take this test.

Yes, CrossFit is basic training that should be common sense…doing natural, safe movements in an efficient and effective manner.  Seems simple enough right?  Well then why sit on the peck deck at the gym and do 10-15 reps?  Why not get down into a push up, better yet burpee!

I learned so much but also met some awesome people.  There were people of all skill levels.  From being in the CrossFit community for 3 months up to 5 years.  And no one was treated any differently.  The workouts were scaled appropriately and no one batted an eye.  That’s another awesome thing about CrossFit, no matter skill level, age, strength…all the workouts are scalable so literally everyone can do them!  This weekend showed me  how awesome the CrossFit community truly is.

I won’t get my results for a few days.  It was a closed book, closed note scantron test.  I know there were a few questions I missed but I am hoping for the best.. a passing score and being able to call myself a legit CrossFit Coach :D!

Even though I need to take a step back to focus on running for a few weeks, I am already pumped to get in the gym and see what I can do now that I know the in’s and out’s of CrossFit.

gm

The worst yet

I don’t even know where to start.  This weekend was awesome and horrible and inspiring and draining all in one!  I had my CrossFit certification (which was amazing) but more on that later.  Let’s rewind to Thursday evening….

It started with taking advantage of the fall like temps that I love.

I had the perfect night-before-a-long-run.  Hydrated, fueled, rested.  The whole shebang.

Forward to Friday morning.

My run was awful.  I’m tired of shitty ass runs.  I push hard. I push harder. I get slower and slower. Something’s gotta give.  Mentally, physically. All of it.  At mile 11 I was defeated. Well, at mile 3 it was already game-on and I was working hard to keep 8:50 pace.  I am not knocking that pace at all, but that’s not where I should be. I should be more than comfortable there and working for 8’s.

Worst run of my life.  There was walking. a lot of it.  There were tears. A lot of them too.

The one run I didn’t have my phone, of course.  If I had a way to, I would have called for a ride.

4 days later I still get upset thinking about it.  It was a train wreck and then some.  I have been avoiding posting because I just don’t know what to say.

I need to look at my training.  overtraining in particular. I need to look at nutrition.  Not enough of something, but what?

6 weeks. That’s all I have left.  Only 6 weeks.  I have a lot of reevaluating to do. And tweaking. and getting my head on straight.  This weekend was killer on me mentally and physically.  Something’s gotta give.

gm