Weds Spin Playlist.

Hello! So I’ve got not 1 but 2 spin cycle playlists for you today!! Hope you enjoy. It’s a beautiful day in my ‘hood and the sun is shining bright. Of course I was up and at ‘em for a run. Miles for breakfast.

Let’s get straight to the tracks this week! If you’re local check out where I’ll be teaching classes next in the DFW area.

And follow me on Spotify under thedancingrunner where I post up to date playlists on a weekly basis.

Enjoy the ride!

There She Goes- Babyface: Warm up
Everyday We Lit- YGN Lucci: Standing run
Cake (East & Young Remix)- Flo Rida: Accelerations
1 Thing- Amerie: Rolling hills
Scream & Shout- Tapbacks
Run Up- Major Lazer: Hill climb
JuJu On That Beat- Zay Hilfiger: Seated/standing run
Shining- DJ Khaled: Jumps
SummerThing!- Afrojack: Hill climb
Pony (Jump On It)- Tough Love, Ginuwine: Sprints
HeadBand- B.o.B.: Active recovery
Maltido Alcohol- Pitbull: Accelerations
Jumpman- Drake, Future: Jumps on a hill
DNA- Kendrick Lamar: Rolling hills
Bailar- Deorro: Sprints
Bam Bam- Sister Nancy: Cool down

All Stars- Martin Solveig, ALMA: Warm up
That Girl- Sandro Silva: Tapbacks
Unforgettable- French Montana: Hill climb
Turn the Music Louder- KDA: Sprints
Down in the DM (Remix)- Yo Gotti: Rolling hills
The Other Side- Jason Derulo: Tapbacks
Lose My Breath (Maurice’s Nu Soul Mix)- Rolling hills
Tambourine- Eve: Sprints
Can You Feel It- The Jackson 5: Active recovery
2U- David Guetta: Hill climb
Show Out- Juicy J: Rolling hills
Cream- Tujamo: Accelerations
My Drink N My 2 Step- Cassidy: Hill climb
Blue Ocean Floor- Justin Timberlake: Cool down

What songs are on tap for your workouts this week?

I Love Me Some Morning Runners and The Beauty of the Easy Run.

10.11 miles this morning with my Irving Running Club crew. I love running with this girl especially because she is always so bubbly at 5:30 a.m. How she does it, I do not know. I clearly need to buy the coffee that she is drinking.

So today I thought I’d chat real quick about a few reasons why you shouldn’t overlook the beauty of the ‘easy’ run. Sure, we all need our speed work, track, tempo days where we bump up the intensity but scaling it back is important as well.

Time on your feet. Yes, it is true that the more time you are able to get in on your feet, the more efficient you become as a runner. That is why we do our long runs. They are the bread and butter of any training program.

Less stress on the body. You need those days that challenge you and days that help you recover. Rest days and easy days are both important and you should definitely do both. Motion is lotion, so if you are able to get back out there after a hard workout and do some easy running it will be less impact on your body so you can get back out there to do the hard stuff.

It’s good for you mentally. Easy running helps you to really know your body and what it needs. It is nice some days to just get out there and not have to worry about being a slave to numbers.

Injury prevention. We all know those runners that seem to GO HARD all the time and then all of a sudden they are sidelined on injury boulevard. Don’t be that runner. You are welcome.

It helps to gauge and get an idea of what your easy pace is…you can find out here.

How is your training going? Do you run with a club, solo, or both?
Both. I equally love my solo and running friend time.

Weekly Running Report.

Happy Monday to you! I was up and at ‘em this morning for a beautiful run by the rising sun. Feels so good to get it in early at the start of the week! Let’s recap some weekly miles though!! I was able to get in just over 71 miles last week. Nice week just kind of in maintenance mode before racing season ramps back up.

Monday AM- 7.20 hot lunchtime miles. Yeah running for an hour in 95 degree heat. That’s great fun.

Monday PM- 3.02 miles warming up before the gym. The legs needed to wake up from the long day at the office so I got them moving a bit before I went to teach a class.

Tuesday- 11.20 early miles with the Irving Running Club crew. I did a few warm up miles on my own and then the rest with the crew. I was happy to get all of this in before the workday because it was seriously blazing + humidity central out. Oh yeah, I said I wasn’t going to complain about summer running, right? Right. I’m totally not complaining. I love it. Really, I do!

Wednesday AM- 8.21 miles solo in the ‘hood. I like to sleep in a bit on Wednesdays since I’m always doing these a.m. club runs (which I help out with hosting) so dang early. So on Wednesdays I sleep in until 6 a.m. LOL. It is quite lovely really.

Wednesday PM- 4.01 miles before yoga. My body has been really craving yoga too since I’ve been keeping these miles up. I think I’m going to have to start doing some more yoga studio hopping. I also need to check out Super Yoga Palace which I hear is amazing.

Thursday- 10.02 miles with the run club again. We’ve had a few folks join back up with us in the mornings since it is getting so hot. We actually got into the triple digits this past week, and of course with the heat index it feels like it is 2948 degrees. Gotta love Texas. But I do love the morning runs with my club friends in the summer when we get more people joining us. As you can imagine in the winter it is much harder to get a dedicated group.

Friday- 4.10 hot lunch miles. Fridays are typically rest days for me and to be honest 4 miles still feels like a rest day at this point. LOL. I had extra energy to burn for whatever reason and decided to go streaking. Just hitting those numbers.

Saturday- 16.30 miles practically solo since we had storms early. I ran the last few miles with Tracy…typical Texas storm came through quickly and was gone in a flash. It was nice though because it cooled things down a bit.

I participated in some post run festivities with Tricia and friends, doing a little brewery hopping.

Sunday- 7.11 miles, fairly humid but cooler after the rain. It still felt like a sauna out there but I got it done.

And there you have it!

How was your weekend?

TGIFriday Faves.

TGIF! That Friday feeling is in the air, oh yes!! Hope you have a great weekend planned.

Let’s get to this week’s faves!

-Rocking and rolling in my Brooks Glycerin 15s all week long. They make my soul happy. Get you some.

-An awesome outdoor yoga event this week with the Dallas Fitness Ambassadors and Reef Point Yoga! And tree posing on the moon. Gotta love it.

5 speed workouts you don’t need a track for. I am a big fan of the ladder and the on and off.

-Rompers, I wear them all summer long. I’ve gotta track this one down.

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

What do you have planned this weekend?
Running & lots of straight chillin preferably poolside.

Quirky Things Runners Do, Continued.

Runners, we are a quirky bunch…aren’t we? Let’s do a bit of a continuation of some of the quirky things runners do…in no particular order…

Hem and haw about waking up early to run. But hey, someone’s gotta do it. Getting up and out the door is half the battle.

Go out for ‘just 4 miles’ and end up doing 7 or 8. Guilty.

Get up to run on a Sunday morning after going out with your buddies on a Saturday night. Because ‘sleeping in’ is overrated.

Post motivational ‘run quotes’ on Instagram. Preferably with a sunrise or sunset in the background.

Bitch and moan about things we cannot control, like the weather. Just because we can.

Go run long and come home and basically do absolutely nothing for the rest of the day. Well hey, you’ve earned it.

Runners, what are some more quirky things that you do?

Weds Spin Playlist.

Happy summer! I celebrated this a.m. with a run in the early morning sun. It was absolutely beautiful outside with a nice breeze. 8.21 miles this a.m. working on my tan.

Without further ado let’s get to this week’s spin playlist! I’ve got a summertime mix for your spinning, running, and workout pleasure.

And be sure to check out where I’ll be teaching spin class next in the Dallas/Ft. Worth area.

Let’s go for a ride!

Feels- Calvin Harris: Warm up
House Work (Carnival VIP Mix)- Jax Jones: Accelerations
Reverse- Sage the Gemini: Hill climb
Oh Lord (Swifta Beater Remix)- Mic Lowry: Tapbacks
I’m the One- DJ Khaled: Rolling hills
Pop That- French Montana: Sprints
More Than You Know- Axwell Ingrosso: Active recovery
I Don’t Like it, I Love it- Flo Rida: Tapbacks
Paradise- Matoma, Sean Paul: Hill climb
Desperado (3LAU Remix)- Rihanna: Jumps
Locked Out of Heaven- Bruno Mars: Hill climb
Fun- Pitbull, Chris Brown: Sprints
Chained to the Rhythm- Katy Perry: Jumps on a hill
Shut it Down- Dillon Francis: Sprints
Kickin Back- Mila J: Cool down

What are you doing today to celebrate the first day of summer?
Enjoying as much sunshine as possible with a little yoga at the end of today.

5 Ways to Stay Cool During Hot Runs.

So that wonderful time of year is upon us. Time for hot and humid runs, long runs on the weekends, and gearing up those miles for upcoming fall marathons. And we all know that training for a fall race means running all summer long. Here are some ways you can stay cool this season during those hot runs.

1. Run in shaded areas. Although it is not always easy to run in the shade, try to familiarize yourself with a route with plenty of trees to keep you nice and cool. It can definitely make a huge difference to have a nice and shady route.

2. Run early in the morning before sunrise or after sunset. I personally prefer mornings, as early as possible in the summer. You get it done before you are even thinking about it and no excuses after work later. When we have our club runs during the week I try and start my runs well before 5:30 a.m. For those of you that aren’t morning people, yes it’s not always easy but once you get into a routine you are good to go. Ain’t nothing to it but to do it.

3. Sunscreen, sun visor/hat, sunglasses always make a difference. I don’t know about you but yes, I do burn in the summer time. Black people get sunburns too! I am just saying. Haha. Protect that skin.

4. Be intentional about carrying your hydration. It can be a pain but helpful those times when you are running a route without water fountains. Personally I love routes with water available or at least a convenience store nearby so I can pop in and grab a beverage. But it’s nice not to have to stop and you can just sip and go.

5. Wrap a ice cold bandana around your neck or a cold towel. Lots of folks do this and I have done it when they pass ‘em out at races. It really is amazing and cools you down.

What are some ways you stay cool during hot runs?

Weekly Running Report.

Hello beautiful people! Happy Monday to you. I’m here to recap last week’s running with you. Lots of miles in the Texas sunshine – Just over 73 miles to be exact! Let’s get to it.

Monday AM- 7.12 lunchtime miles. Lots of running in the shade which was marvelous. Someone on my Strava even commented why I take nature photos with so many trees. HA. Now you know why. It’s pretty much summer in Texas and I love my shade.

Monday PM- 2.21 miles, 7:54 pace before teaching a class at the gym. Waking up the body and mind before I had to go be all peppy fitness instructor. Fun.

Tuesday- Early miles with the run club. 10.20 miles total. Cloudy and humid but a nice breeze. I was loving it.

Wednesday AM- 8.08 morning miles. It felt good to get up early on this day and get it in. Just rocking out to my jams. I honestly truly value the solo run time.

Wednesday PM- 4.10 miles, 95 degrees out, 8:15 pace. Not sure how but somehow I got it done. It was nice to get some happy miles in after work. Love my double run days.

Thursday AM- 10.30 run club miles. We meet every Tuesday and Thursday and then get coffee after. It is absolutely glorious. Plus you can’t go wrong with a nice sunrise.

Thursday PM- Another 4.10 miles before the gym. I wanted to get this one in before my rest day which I was really looking fwd to on Friday.

Friday- REST DAY. I checked my mailbox on this day and found out I received new kicks courtesy of Brooks Running! Love representing them and their awesome brand. I was so excited to slip these babies on for the weekend. Glycerin 15s for the win.

Saturday- 15.05 miles super early in the morning before yoga with my long run buddy Tracy. We are both thinking of signing up for the Dallas Marathon again in December and I have a couple of other races in mind. But running in my hometown is always fun. This was a good run and we found some awesome hills in our neighborhood.

Sunday AM- 11.11 miles at White Rock Lake. Everyone was out and about especially the dad bikers on Father’s Day.

Sunday PM- Decided since Strava is doing their ‘MyMile’ challenge and to put in my bid for some fly running kicks I would attempt a PR at the mile distance. And I did it! It was about 90 degrees out and I don’t know how but somehow I managed. It felt good to knock it out. Especially after running all of these ultras…it’s nice to know I still have some speed on my legs.

I also did a little grocery shopping…peaches just smell so fantastic this time of year.

And there you have it!

How was your week in running last week? How was your weekend?

TGIFriday Faves.

Well good morning and TGIF! Hope you have some fun weekend plans in store. I’ve got some yoga, teaching spin and of course some running on tap! Let’s recap some of my faves from this week.

-Getting in some happy hot miles for double run day. Seriously the heat has been a scorcher lately but I don’t want to be ‘one of those runners’ that always complains about something that they can’t control. LOL. So that’s the last you will hear about it! Anyway, it was actually quite lovely. I do love running in the shade.

The reason why we get our best ideas while on the run. I don’t know about you but running is a sure fire way to get my brain working. Funny how that happens.

-A ‘do not disturb’ sun hat? I think I need this in my life.


-A glass of cabernet on the rooftop after a super long day at the office. Sheer heaven.

That’s all for this week! Have a fabulous weekend.

What’s on tap for your weekend? Lots of fun in the sun?

Five Random Thoughts Thursday.

So I was tagged by the lovely blogger Charlotte to do this 5 random thoughts post. Well actually I was tagged on Instagram…but as you all know I am rebellious so I thought I’d do a blog post instead. Here we go!

1. Lovely colors in the sky this a.m. Absolutely worth getting up for even though I went bowling last night and didn’t go to bed till 10 p.m. Hashtag worth it.

2. I have discovered that I am actually kind of decent in bowling. I think I need to join a bowling league or something? It could be my new hobby besides ultra running! Ha. Just saying.

3. My grandmother had swag, yes? I am loving this throwback photo. My mom has been finding all of these random pics of family from back in the day and I am loving it.

4. This pool floatie. Like seriously, I need this in my life. Floating at the pool with an adult beverage is going down this weekend.

5. Lemongrass essential oil. Smells amazing, in small quantities. Perfect clean scent for the office. My thoughts are so exciting, I know.

What are some of your random thoughts today?