Weekly Running Report.

Hello there! I am back from a long weekend. I didn’t even get to post my TGIFriday Faves (I know, who am I?) on Friday but I promise I’ll make it up to you this week. I have missed ya’ll!

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That pic was from happy hour last week with my fellow Dallas Fitness Ambassadors. FUN group indeed!

So, let’s recap last week’s mileage, shall we? I got in 70.3 miles last week and have lived to tell you about it. Ha, that’s actually kind of a typical week for me lately, but I’m slowly building back up from my crazy 100 mile race not long ago. I’ve got a few races on tap for spring and summer (including a fun marathon girls trip to San Diego!) so should be a good time.

Monday lunch miles- 7.21 miles at an 8:40 pace for lunch. I love doing my lunch time runs because the gym that I work at is literally next door, so I can shower and go back to my 9-5. Which is also real close by. Hey! It’s a win win situation. Talk about convenience.

Monday PM- Quick 3.02 miles, 8:35 pace. Warming up before teaching a class after work.

Tuesday AM- 8.22 miles…catching up with some Irving Running Club peeps I hadn’t seen in a while. Good times. We love our shoe pics.

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Tuesday PM- Warming up before teaching a class again. Kind of slow-ish easy 3.02 miles, 9:23 pace. Legs felt tired.

Wednesday AM- 10.11 miles around the lake in the morning, 8:58 pace. Ran with my neighbor for 7 and then finished the rest on my own.

Thursday AM- 7.12 Irving Running Club miles. I kind of love that we meet at the coffee shop because I run up until the shop opens. Caffeine and running, match made in heaven.

Thursday PM- 4.11 miles after work, took a half day to drive to Houston to see about family matters. I literally need some run time before being in the car with my mother for a long period of time. I love her, but you feel me.

Friday & Saturday- Road tripping and REST. I had some wonderful meals fueling for Sunday’s marathon though. Thank you FitFuel in Houston. Hello, grass fed sirloin with egg whites and sweet potatoes. Good gracious that was delicious.

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Sunday- Paced the Cowtown Marathon. And then ran a mile and some change back to my car! HA. Anyway, most of you know I paced 4:30 last year at the Irving Marathon. I actually LOVE being a pacer! Helping others reach their goals through running is a wonderful thing. It’s my little way of giving back to the community.

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And there you have it!

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How was your weekend? What did you do?

5 Ways to Bounce Back from a 100 Mile Race.

I have to tell you, I could probably write multiple blog posts just on Q & A alone since so many folks have had questions regarding my 100 mile race not too long ago. It was an incredible (and long) journey, but I am so glad to say I have survived to talk to you about it! Someone said it perfectly when they said that to run 100 miles is to live a lifetime in a day. (and then some). It is truly something I will remember for the rest of my life. Here are a few ways I have bounced back from this crazy awesome race distance and some ways to recover and get back out on those roads (or on the dirt path).

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1. Motion is lotion! This is kind of my favorite saying right now. Honestly, the movement shouldn’t stop once you cross that finish line. I know, you will want to find the nearest chair or stretcher…haha possible but to keep the blood flow going you must move that body. I could barely walk to the car but I made sure to make my legs move around a bit right after I got finished. The more you are able to at least walk a bit the better your body will feel.

2. Hydration is still important. Sure you have been eating and consuming liquids throughout the race. So much so that you actually get TIRED of it. But make sure you replenish your body post race. Especially with electrolytes. Honestly I would consume wine, beer etc in extreme moderation for at least a day or so. 100 miles can really beat you up and deplete you and the last thing really I wanted was alcohol. I thought that would be quite the opposite (I was craving wine actually when I finished my 50 miler). But yes, water…NUUN or Gatorade, all of these things will help you recover faster.

3. It will be hard to get comfortable when you go to bed that night. My body was shaking, my feet were swollen and so fatigued, it was unlike any type of post race feeling I’ve ever felt before. I personally did not do an ice bath, etc I just let my body recover naturally and the muscles just rest on their own. Compression may help but elevate your feet and just let things rinse themselves out. After that first night post 100 miler, my body pretty much slowly got back to normal. Sore but the same ole same. So…get through the rough 1st night and you will be good.

4. Don’t feel bad about eating ALL of the foods. Chances are it will be crazy hard to replenish all of the ridiculous amount of calories you burned during the 100 miler. But if you’re hungry (RUNger…the struggle is real) eat whatever it is you are craving. I don’t like sweets as much as I used to when I was younger but I crave all of the salty foods. A burger (my meal of choice post race), sushi, a loaded salad with a ton of pickles…haha YUM. Try to get some wholesome foods back in you though but some that are satisfying and will fill you up. Protein, veggies, avocado etc.

5. And remember, recovery looks different for everyone. If you are a seasoned marathoner that also has a few ultras under your belt like myself, recovery will be a lot easier for you. It all depends on the person’s body and ability to bounce back. Just be sure to listen to your body and what it is telling you. I’ve gotten really good at knowing when to push and when to pull back. But this is from years of patience, experience and training. It’s all a balancing act.

Ultrarunners, what are some ways you have recovered from a 100 mile race?

Weds Spin Playlist.

I’ve got an awesome ride and some jams for your eardrums today! Hope you enjoy!!

And as always check out where I’ll be teaching spin next in the Dallas/Ft. Worth area! Let’s go for a ride!

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Let’s go for a ride!

Ciao Adios- Anne-Marie: Warm up
Game Time- Flo Rida feat Sage the Gemini: Climb 4/5/6
Pass at Me- Timbaland: Jumps
BURNITUP!- Janet Jackson: Tapbacks
Universal Mind Control- Common: Climb 6/7/8
Come Baby Come- K7: Sprints
We Found Love- Calvin Harris, Rihanna- Seated/standing run
Ayo- Chris Brown, Tyga: Jumps on a hill
Where Are U Now- Justin Bieber: Rolling hills
Dum Dee Dum- Keys N Krates: Climb 7/8/9
Ice Cream Paint Job- Dorrough: Climb 8/9/10
Would I Lie to You- John Gibbons: Sprints
Bun Up the Dance- Dillon Francis: Tapbacks
Trap Queen- Fetty Wap: Sprints
Runnin- Low Steppa, Kelli-Leigh: Seated/standing run
Hit the Road Jack- Throttle: Accelerations
9- Willow Smith: Cool down

What songs are you loving this week?

4 Reasons to Run When You’re Just Not Feeling It.

So let’s keep it real…some days are just days when you’d rather curl up on your couch (or stay in your warm bed) than get up and hit the ground running. But we all know those days don’t make champions…am I right? So here are 4 reasons to run when you have a case of the IDGAFs.

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1. More than likely you will feel better once you get out there. Whether it’s short or long, you are never going to regret putting in those miles. Some days I tell myself that I am just going to go out for 3 and 4 miles and usually after that my body is all warmed up and I’ll want to do just a little bit more. It’s all about putting one foot in front of the other.

2. Because somewhere out there, someone busier than you is out running. Whether it is a high powered business man at 4:30 in the morning before a big meeting or a busy mama running around with children in tow. If they can do it, you certainly can get your ass up and hop to it.

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3. To get a jolt of feel good endorphins. My favorite drug.

4. To remember why you started this journey of running in the first place. Which reminds me of one of my favorite quotes. “Run often and run long, but never outrun your joy of running”.

What are some reasons you are going to get out and get your RUN on today?

Weekly Running Report.

Well hello there! I am bringing back the weekly running report!! 65.2 miles of running last week. I am slowly but surely gearing back up for some spring races. Let’s recap things a bit from last week.

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Monday AM- 7.11 super early miles with my new running buddy/neighbor friend. He has the cutest runner dog too that likes to run with us. We caught up on life and got some miles in before starting the work day.

Monday PM- 4.03 afternoon/lunch time miles, 8:49 pace. Enjoying the clouds and cool breeze. I always seem to pick up the pace a bit in the afternoons! Probably because I’m finally wide awake.

Tuesday AM- 4.15 miles solo in the morning in basically a rain storm. No lightning but the rain was coming down pretty hard there for a minute! It was a tad chilly too. I have to say I’m more than ready for spring time sunshine type weather. I do like the cold usually but I’m just over it now for some reason.

Tuesday PM- 4.21 miles at lunch, 8:37 pace. The skies had cleared and I was feeling pretty good! It feels good to get back to pushing the pace a bit after my 100 mile race not too long ago. Finally the legs are getting back to normal.

Wednesday- 10.02 mile RUNch. Solo miles and sunshine. I was having a little too much fun rocking out to my music.

Thursday AM- 8.02 miles after taking an early spin class. It was FREEZING that morning, temps in the 30s. I did not bring my gloves either because I didn’t realize it was going to be that cold. Ran with the sunrise so I started feeling a little better once the sun came out.

Thursday PM- 4.11 sunset miles, 8:39 pace. I am convinced that colorful leggings make you run a little faster. Just saying.

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Friday- REST DAY

Saturday- 15.02 miles with Tracy, lots of girl talk and happy miles. The best combination.

Sunday- 8.51 miles after going out on Saturday night for sushi and wine with the girls. Super slow and easy recovery miles jamming out to songs on my Spotify.

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And there you have it!

How was your weekend?

TGIFriday Faves.

Hi there and TGIF! Hope your Friday is off to a fantastic start. I’m ready for some relaxation, running (shocker), and also fun friend time!

Sheree from RHOA knows what’s up. BTW who has been watching this show lately? So freaking juicy this season.

Let’s get straight to this week’s faves!

-Bright and beautiful colorful leggings courtesy of Brooks Running. Get you some! They are oh so comfortable too…I need them in every design imaginable.

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The importance of self love as a runner. Could not agree more.

Sweet potato nachos! Need to make. Someone have a party so we can share.

-All signed up for the Rock n Roll Dallas Half Marathon. I’ve been doing lots of ultras and longer stuff but honestly I’d like to PR the 1/2 distance this year and have signed up for a few races to get me there. Should be fun.

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-A fantastic Wine Wednesday…this week it was merlot. Merlot and a sunset can’t be beat.

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That’s all for this week! Have a great weekend!

What are you up to this weekend?
Running, CycleBar, fun friend time.

5 Things to Love About Running Solo.

Most of you know that I am the number one advocate of running clubs and group running but some days there is just nothing like geeking out on a solo run. Here are 8 things I love about running solo in no particular order…

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1. Time to brainstorm/clear your head. I don’t know about you but after a long day at work, one of my favorite things is going on a run to work out the stress of the day. There is nothing better.

2. For meditation & enjoying nature…I love my solo sunrise runs sometimes. I like to call them RUNrises actually. Love it.

3. Better opportunity to focus on your pace and your breathing. A lot of times when you get caught up in a group run it’s harder to focus on how you are progressing during a run. I enjoy doing my tempo/faster runs alone so I can concentrate on what I am doing.

4. I see things I don’t normally see than when I’m with a group of people. Being more observant can definitely be a good thing. Safety first.

5. I get to be a little more silly/sing out loud/dance to my music etc. I’m an only child and also a goof ball so I’m just really good at entertaining myself. HA. Nuff said.

What are some things you enjoy about solo running?

Weds Spin Playlist.

Happy Wednesday to you! I’ve got some spin cycle jams that you will love today. Whether you hop, skip, lift or run…these are all high intensity songs you can use for your next workout!

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And join me for a class sometime if you are in the Dallas/Ft. Worth area! Schedule here.

Let’s go for a ride!

Sunrise- Jillionaire: Warm up
Fall Down- Will.i.am, Miley Cyrus: Seated/standing run
It Takes Two- Rob Base: Climb 5/6/7
Shining- DJ Khaled, Beyonce, Jay-Z: Tapbacks
Shut it Down- Dillon Francis, Party Favor: Sprints
Freek’n You: (Remix The Classics V.4)- Jodeci, Aqcora: Active recovery
Bubblegum- Jason Derulo: Climb 6/7/8
Bad- Showtek: Climb 7/8/9/10
GDFR- Flo Rida: Jumps on a hill
Five More Hours- Chris Brown: Accelerations
Break Free- Ariana Grande: Climb 6/7/8
Brand New- Pharrell Williams, Justin Timberlake: Seated/standing run
Hey Mama- David Guetta, Nicki Minaj: Climb 7/8/9/10/11
Gasolina- Lil Jon, Pitbull: Accelerations
Day and Night- Majid Jordan: Cool down

What songs are rocking your playlist this week?

10 Reasons to Love Being a Runner.

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1. All of the wonderful clothes, shoes, and running gear there is to buy. So much swag in so little time.

2. Post morning run coffee. Nuff said.

3. Because there is always a hot new race to sign up for. For some reason that never gets old or stops being exciting.

4. There’s always and forever something new to learn about this awesome sport.

5. The friendships made through running simply can’t be beat.

6. Running has healing powers to get you through your worst breakup, depression or loss of a loved one.

7. Running also brings a high that will make you feel like you are on top of the world.

8. Some of us do it simply for the bling. Gotta love race medals.

9. Others run simply for fitness…no races on the calendar, just enjoying the miles and feet hitting the pavement.

10. Because it’s an activity that can absolutely change one’s life…one mile at a time.

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Happy Valentine’s Day!

What are some reasons why you love being a runner?

High Five for Monday and Wknd Recap.

Hey there! Can I get a high five for Monday? Hope you all had a great weekend! Let’s recap things a bit, shall we?

My weekend was pretty fun filled…running, friends, and yoga! I even got a bit of trail running in too. After Rocky 100 I have to say I was so happy to get back out on the dirt path.

Saturday morning I got in some miles with my homegirl Tracy. We did 14 miles while getting some girl talk in and catching up at usual. Long runs are always better with good friends.

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Post run I got cleaned up a bit and hit up some yoga at the brewery. It’s an hour of yoga followed by some tasting and a tour of the place. I cannot tell you how good it feels to be back to doing yoga! I actually do lots of yoga at home, but I prefer being in a studio or with an instructor. This event is always so much fun, I am not a huge beer drinker but I like some of their selections so I play pretend. Plus a sip of IPA actually tastes decent after a good run and yoga session. Who knew?

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I charged my batteries a bit then did a late brunch with my girl Natalie. Chicken tacos for the win.

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Since I didn’t really partake much in the beer drinking I stopped at the store on the way home to grab a new to me vino for the weekend. Playtime. You know the bottle was what caught my eye. I love red blends…this is fantastic with dinner!

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Sunday funday runday….10.2 trail miles with friends enjoying the great outdoors. I am loving this trail. You know I may be pulling the trigger to sign up for another trail race soon! But first, I have a few road races to knock out. Stay tuned.

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How was your weekend? What’s the weather looking like where you are?