Weekly Running Report.

Happy Monday! I’m here to recap a bit of running – somehow I was able to get in 72.3 miles total last week! Let’s do a quick recap, shall we?

Monday AM- 8.10 lunchtime miles, 8:54 pace in the straight up heat and humidity. Things are really starting to warm up around here but I am loving getting myself acclimated to the temps. Sooner or later we will be in the thick of summer which usually means triple digits down in Texas. So I’ll enjoy the last tiny bit of spring while I can.

Monday PM- 2.21 miles, 7:37 pace. Warming up before teaching a class at the gym. Pretty much all I had time for.

Tuesday AM- 8.25 miles after subbing a 5:15 a.m. spin class. We got kind of lucky with somewhat cooler temps. I definitely needed an extra cup of coffee on this day after getting up so dang early.

Tuesday PM- 3.02 miles shaking the legs out after a crazy long day.

Wednesday AM- 8.31 lunchtime miles – I think running at lunch is quickly becoming one of my favorite things. Breaks up the work day that is for sure.

Wednesday PM- Another 3.01 miles. 8:42 pace. I think temps were in the 90s on this day…I was hydrating like crazy. It felt good to get in another double run day.

Thursday AM- 10.21 miles with the Irving Running Club. Of course I did some miles with them and then finished up on my own.

Friday- 4.08 easy miles with the boyfriend. This was basically just an active recovery day since I wanted to hit 70 something miles for the week. All about those numbers, baby.

Saturday- 16.02 miles solo at White Rock Lake. Just rocking out to my jams.

Later on…treats and eats with the boo at the Grapevine Main Street festival. Craft brews, fun foods and live music. The best.

Sunday– 9.05 Sunday funday runday miles so I could earn some sweet potato waffles. Homemade sweet potato waffles at that. Cheers to life.

And there you have it!

How was your weekend? What did you do?

TGIFriday Faves.

Happy Friday! It is a lovely day in the neighborhood. Hope you have some fun in store for the weekend! I’ve got running, brunching and lots of relaxing on tap!

Let’s get to this week’s faves!

-Pretty views along my running route this week. I have to say this entire week has been crazy hot and humid but it helps when you have a nice pretty view.

-More adventures in cooking with the boyfriend. We made these roasted taters, squash and veggies with lots of rosemary and spices and threw them in the oven. Simply fantastic. So fun cooking in the kitchen with a pro. Ha.

-I’m bringing back the Starbucks pink drink post run. So refreshing and not so bad calorie wise. Get you some.

This 75 year Harvard study found the secret to a fulfilling life. I can absolutely dig it.

-Eggwhite soap? Yes, it is a thing. I stumbled upon this at the Sunflower Shoppe and my skin really loves it. Plus, the chamomile flowers in it is pure heaven.

That’s all for this week! Catch you on the flip side.

What are you up to this weekend? Any festivals or fun going on?

4 Ways to Get Back Into Running After a Hiatus.

Hey, it happens to all of us…sickness, job stress, raising a family and having babies etc. Life just happens and for whatever reason we fall off the run wagon! Here are just a few ways to easily get back into the run game after taking some time off.

1. Always taking small baby steps will make a huge difference. I think as runners we have a tendency to go all in after taking time off and really go overboard. Remember to always ease back into any fitness regimen and let your body adjust.

2. Schedule an easy/conversational run with a good friend. Running with someone you actually enjoy running with makes all the difference and you will spend so much time chatting away the miles fly by fast.

3. Run without the data/GPS watch/etc. You do not always have to be a slave to the numbers. Hey, I will call myself out on this. I am guilty of getting caught up in weekly mileage, pace, etc. If you are on social media is hard not to. But especially if you are coming back from an injury or some sort of stressful situation, pace and distance really do not matter. Frankly nobody cares about that stuff more than you. Just go and run for the sake of running. Run because you love it. Feel the wind in your face and your feet hitting the ground. Get back to the simple joy of moving your body and concern yourself with everything else later.

4. Just RUN! Sometimes not thinking so much about it and just going out and doing it is all you need.

Have you taken a run hiatus? How did you ease yourself back into it?

Weds Spin Playlist.

Hello there! As usual I’ve got some high energy jams for you today! Not 1 but 2 playlists this week! Perfect for spin class, running or power packed workouts! Hope you enjoy.

And be sure to check out where I’m teaching next in the DFW area and find me on Spotify! Username is of course thedancingrunner.

Let’s go for a ride!

Good Times Roll- Big Gigantic: Warm up
23- Mike Will Made It: Standing run
Get Low- Dillon Francis: Rolling hills
Dangerous- Kardinal Offishall: Tapbacks
Express Yourself- Diplo, Nicky Da B: Hill climb
Bangarang- Skrillex: Sprints
One Dance- Drake: Active recovery
Boyz- M.I.A.: Hill climb
That’s What I Like (Remix feat Gucci Mane)- Bruno Mars: Jumps on a hill
Paradise- Benny Benassi, Chris Brown: Tapbacks
Don’t Stop Til You Get Enough- Michael Jackson: Rolling hills
Chained to the Rhythm- Katy Perry: Hill climb
Bad Girl- Usher: Seated/standing run
11- Hitchhiker: Sprints
Day and Night- Majid Jordan: Cool down

Stranger- Chace, Yellow Claw: Warm up
Jumping Jack- Justin Mylo: Jumps
Right Now- Rihanna: Accelerations
Applause- Lady Gaga: Hill climb
Like I Would White Panda Remix)- Zayn: Hill climb
Turn Up the Music- Chris Brown: Sprints
Morenita- JP Candela, Robbie Rivera: Tapbacks
Timber- Pitbull, Kesha: Active recovery
You Don’t Know Me- Jax Jones: Jumps on a hill
Trouble- Offaiah: Sprints
I Got You- Bebe Rexha: Hill climb
Commander- Kelly Rowland: Sprints
Animals- Maroon 5: Rolling hills
Bourbon- Gallant: Cool down

What songs are rocking your workouts this week?

6 Reasons to Sign Up for a Summer Race.

If you’re anything like me, you have to brace yourself every summer for the intensity that is training in the insane crazy heat. We reach triple digits on a consistent basis in the summer time which can definitely make running all the more challenging! However, here are some reasons why you should still hit the roads and sign up for some races during those hot summer months.

1. To keep your fitness going strong. Sure it’s hot, and some days we just don’t want to be out there because of the sun blazing down our backs. But signing up for that local 5k or 10k will definitely keep your engine revved up and keep your fitness level high during the season.

2. Do it for the cold refreshing post race beverages after. Nothing is better after a run or race than an ice cold fruit pop or ice cold water…or hey, a margarita or beer? I am not judging.

3. There are actually some fun races in the summer months. If you are anywhere in the Dallas area, I recommend Too Hot to Handle, the Cobra 5k or the Hottest Half. All are fun races to get some miles in the hot hot heat.

4. To have an excuse to take long post race dip in the pool. Why not, you have earned it. Cool off those legs with a dip in the water.

5. As a benchmark race for those upcoming fall marathons. Testing out your speed in the summer will definitely get you prepped and ready for a fall 26.2.

6. Because when fall and winter roll around, you will feel so speedy! The cooler weather will feel so amazing if you race and/or train in the summer months. Believe it.

Are you signed up for any epic summer runs?

Weekly Running Report.

Hi there! How was your weekend? Hope you were able to get in some fun in the sun!! I’m here to recap last week’s mileage – 71.7 miles of running last week! This is a bit of a step back in weekly miles lately, but I still managed to get some strong runs in! Let’s review.

Monday AM- 7.11 lunchtime miles in the straight up sunshine. It has been getting super warm lately but there is just something about getting a good run in during the workday. The gym is next door so I pop in the shower real quick after and head back.

Tuesday AM- 10.06 miles with the Irving Running Club crew. Fairly uneventful run and my legs were still tired from the Hachie 50. But I got it in.

Tuesday PM- 3.02 miles at a 7:45 pace before teaching a class at the gym. Somehow my legs woke up during the day and I had a bit left in the tank.

Wednesday AM- 10.22 morning miles with the bae. He did a shorter run then I did the rest on my own. Love running through the trees out in my ‘hood.

Wednesday PM- 2.21 miles shaking the legs out from the work day. It was hot out and pretty much all I had time for but it felt good to wake the legs up.

Thursday AM- 11.01 miles at the early bird club run. Lots of fun girl talk with the ladies that join us in the morning. Usually the guys just run off when we start gossiping. HA. Love my IRC crew.

Thursday PM- 3.02 miles since I had some time to kill before the gym. Again, pretty uneventful and pretty hot. I did have some amazing tunes to rock out to thanks to Spotify.

Friday- REST DAY. Took a half day to help hottie man friend pick out his new car. Gotta love a fly new ride and that new car smell.

Saturday- 15.02 miles, 8:47 pace. Me and hottie man friend went out to White Rock Lake for a long run. He did a few miles with me and that helped time go by a lot faster. We made it just in time for a little post run yoga.

Post long run eats. Turkey burgers and roasted taters and veggies. Cooking with the bae is the best. I see a spin off blog coming.

Sunday- 10.07 miles before celebrating mama’s day with this beautiful lady!

We did brunch and then jetted off to the Dallas Arboretum.

Awesome day.

And there you have it!

How was your weekend? Any new songs I need to be running to?

TGIFriday Faves.

Hey there and happiest of Fridays to you! I just kind of feel like this day calls for some dancing GIF magic. Friday is always the best day for a dance party!

The gif of little Drake from back in the day? My absolute favorite.

Let’s get to this week’s faves!

-Pool time and grillin’ & chillin’ with the bae. There is absolutely nothing better than skewers on the grill…absolute YUM.

The weird and wonderful things about runners. Love love.

Pineapple flip flops…I think I must track these down ASAP.

John Green discusses his take on cheering on other runners. I can dig it.

-This. Because it is oh so true.

Cheers to a fabulous Friday!

What are you up to this weekend?
Pool time, running, relaxing, Mama’s Day celebrating.

5 Reasons Why You’re Not ‘Too Busy’ To Get Your Run On Today.

We all know running is just as mental sometimes as it is physical. So if you have a plethora of reasons as to why you are too busy to run today…I will give you a few reasons why you should make a little time to get your run on.

1. Even a short run is better than no run at all. Do you have 30 minutes to spare? How about 15? Just going outside to get your blood pumping for a bit does wonders for your mood and your body. You will always be happy that you did it in the end.

2. Doing something for yourself is a great way to be there for other people. Sure, it can seem a little selfish sometimes to do something for yourself. But frankly taking the time to take care of yourself and doing something good for your health will enable you to be there, fully, for your loved ones in your life.

3. Because that glass of wine at the end of the day is much more amazing after you have gotten your run on. I don’t think I need to say much more about that.

4. Running really energizes the brain and gets the wheels turning. I know for me especially running in the morning makes my day go a lot smoother and I’m just more ‘on it’ than on days that I do not run.

5. Because somewhere out there, someone busier than you is running right now. You’d better believe it.

What are your reasons for getting your run on today?

Weds Spin Playlist.

As usual I have awesome workout tracks for your eardrums today! Hope you enjoy. And follow me on Spotify if you have not already under thedancingrunner.

My weekly spin cycle schedule can be found here.

Let’s go for a ride!

Bon Appetit- Katy Perry: Warm up
We Make it Bounce- Dillon Francis: Jumps
I Like It- Enrique Iglesias: Accelerations
Bad & Boujee- Migos feat Lil Uzi Vert: Hill climb
Sweet Memories: CID, Kaskade: Sprints
Sweat- Snoop Dogg: Rolling hills
Let’s Go- Calvin Harris: Tapbacks
Pop Lock & Drop It- Huey: Jumps on a hill
Bad Language- Topi: Accelerations
Don’t Tell ‘Em- Jeremih: Active recovery
Sixes- D.O.D.: Hill climb
Pump It- The Black Eyed Peas: Tapbacks
Make My Love Go- Jay Sean: Hill Climb
We Wanna Party- TJR Savage: Sprints
The Hills- The Weeknd: Rolling hills
Distraction- Kehlani: Cool down

Light My Body Up- Nicki Minaj: Warm up
Ice Cream Paint Job- Dorrough: Standing run
ILYSM- Steve Aoki: Rolling hills
Drive- Sick Individuals: Sprints
Nobody Else But You- Trey Songz: Rolling hills
This is What you Came For- Calvin Harris, Rihanna: Tapbacks
Trouble- Offaiah: Hil climb
In the Night- The Weeknd: Jumps
Alright- Pitbull: Tapbacks
Run Up- Major Lazer: Seated/standing run
Get Me Bodied- Beyonce: Rolling hills
Tuesday- Drake, ILoveMakonnen: Hill climb
Good Times- Mr. Belt & Wezol: Hill climb
Into You (3LAU Remix)- Ariana Grande: Seated/standing run
Mr. Saxobeat- Alexandra Stan: Sprints
Don’t Hold the Wall- Justin Timberlake: Cool down

What songs are rocking your workouts lately? Share some of your Spotify faves with me!

4 Ways to Nail Your First Ultramarathon.

So I know some of you have been eyeing some races past the 26.2 mile distance..well if so, this post is for you! I thought I would share a few pointers that have worked for me when it comes to training for and racing ultras.

Mile 30 something of the Rocky Raccoon 100. Say cheese for the camera!

Here are some ways you can and will totally dominate your first 50k, 50 miler and beyond.

1. Stay consistent with your training. I wrote another post here about this very topic. I think this is kind of the number one thing that will make you successful not only in running but in life. Sure, we have days where we are not feeling well, too tired and need to sleep in, what have you but consistent training will always bring you results. Believe it.

2. Don’t worry so much about how fast you are going. It’s all relative anyway. As runners we tend to be pace obsessed but in the ultra marathon world pace is really not all that important. Time on your feet is definitely more crucial than how fast you are going. There are days for those quality workouts, tempo runs and etc but easy mileage and just being out there for long periods of time will get you where you need to be. Plus, not all ultras are created equal…trail races in the mountains vs a road race, totally different animals. Effort definitely trumps being speedy when it comes to running crazy distances.

3. Take the time to take care of yourself. That means ample sleep, eating the right foods for performance and etc. We all have to have a balance but making sure you are getting good sleep at night if you are running so many miles should absolutely be your top priority. I actually turn my phone off or on silent mode after a certain time of night and most of my friends and family know this about me. I do value my sleep simply because when I’m in training mode I’m all about getting up early.

4. Baby steps will produce results in the long run. Pun intended. So you have a handful of marathons under your belt? Well it would be a great time to sign up for that local 50k. A 50k is only a few miles more than a marathon so it is realistic and doable. Have you completed the 50k distance? Then perhaps you could start doing back to back long runs on the weekends, up your mileage safely and run a 50 miler. Each distance is an excellent stepping stone for the next one. Respect the distance and it will respect you.

Any ultrarunners out there with tips for the group?