Random Thoughts Thursday.

Hello there! It is one of my favorite days of the week…that would be random thoughts Thursday!! Let’s rant and rave and talk about all of the things today…in no particular order…so gather ’round!! 

For whatever reason this week just seems longer than ever. I am also annoyed by anything and every little thing and I do not know why. Like I almost went AWF yesterday when this girl at the front desk at the gym looked at me all up & down like I was not an instructor coming back behind the desk to get the mic to sub a class. You think I’m coming back behind the desk for what?!! To steal protein powder heffa?? But…anyyywaysss…I am OVERJOYED that I will be getting a massage tomorrow evening because all will be happy and well in the world. Woo-sah.

Isn’t this photo of 2018 Boston Marathon winner Des Linden the best?! One of my training buds ran the Boston Marathon and his wife captured this awesome photo so just thought I’d share it. She just looks so focused man!! That weather looked crazy too. Love me some Desi. 

Next week is my BIRTHDAY WEEK (holla holla) and I’ve already taken Thursday off (which is the actual day) but not Friday?? I guess I didn’t think that one through. I think I’m going to take Friday off too…so I can have a SUPER long luxurious weekend next weekend. Yaaaas. Genius. Hopefully I can get away with sneaking in an extra vacation day. My boss is usually pretty nice about this stuff so we shall see. Lord knows I need the stay-cation DO ME time. 

I’m starting to realize that I need to listen to a little bit of gangsta type music to get through the day. Specifically Cardi B’s new album has been getting me by. It’s just so catchy. Cardi B you sure do know how to crank out those BOPS. 

RBF is kind of my favorite Instagram selfie pose at the moment. I think someone said smiling causes wrinkles anyway? Serious RBF face is where it’s at. If you don’t know what RBF is you can google it. You’re welcome. 

What are some of your random thoughts this week!? 

Confessions of a Cycle Instructor, Continued and Weds Spin Playlist.

Happy hump day to ya! I’ve got some jams you will love today!! And also a continuation of cycle instructor confessions…just because we can. So let’s get to those…first. BTW you can see parts 1, 2, and 3 here.

Sometimes I do not wear my cycle shoes to teach classes. This is partially because I need new cycle shoes, like yesterday. I have worn my current ones completely out. That’s what happens when you teach classes for 5+ years. and yes, I definitely have gone for a RUN right before class then hopped right on the bike with my running shoes on. No shame.

Yes, you are allowed to throw your hands in the air like you just don’t care, in my class. Or if you’re sexy and you know it, clap your hands. Don’t be shy. I like to have fun and work hard all at the same time.

I like when people look really intense in class-and if it looks like they are faking resistance or being lazy I will call you out. So don’t make me come over there and TURN YOUR KNOB UP. I ain’t a killa but don’t push me.

I also love when the whole class is totally synchronized when we are doing tap backs to the beat. YESSS. My favorite thing ever. It’s like a beautiful orchestra to me.

Without further ado let’s get to the playlist! Enjoy the ride!!

Nice for What- Drake: Warm up
Rock Right Now- Firebeatz: Standing run
2 Souls on Fire- Bebe Rexha, Quavo: Rolling hills
Pills & Automobiles- Chris Brown: Tapbacks
Whistle- 4B: Accelerations
Messin’ Around- Pitbull: Hill climb
In My Room- Yellow Claw: Sprints
Ride That Thing- Redlight: Jumps
Campaign- Future: Hill climb
Live the Night- W&W: Sprints
The Real Don- Active recovery
Carry Out- Timbaland, Justin Timberlake: Seated/standing run
Telephone- Lady Gaga, Beyonce: Hill climb
The Mack- Nevada, Mark Morrison, Fetty Wap: Rolling hills
Shy Guy- Diana King: Jumps on a hill
House Work (Carnival VIP Mix)- Jax Jones: Sprints
Cranes in the Sky- Solange: Cool down

Be sure to follow me on Spotify and see where I’ll be teaching spin class next in the Dallas area!!

What songs are rocking your workouts this week?

Miles for Breakfast, Sunny Side Up and Quinoa Enchiladas.

Early morning miles for breakfast…sunny side up. Y’all we are supposed to have some crazy warm weather today!! I think temps will get close to 90 degrees. Someone go find me a pool somewhere. Gotta love this view.

So today I thought we would take a break from some run talk to talk recipes!! I’ve been doing some more experimenting in the kitchen lately. I’m also getting back to doing more meal prepping. So yay for that! This week I’m loving quinoa enchiladas! So I thought I’d share my rendition of the recipe which I sorta adopted from SkinnyTaste. This is a nice twist on an old standby Mexican favorite. I love that it is a little healthified and also vegetarian! Here’s what you need to make it.

-1 1/2 cups of cooked quinoa (I used a brown rice/quinoa mixture this time. Phenomenal!)
-1/2 cup shredded Mexican blend cheese
-1/2 cup Rotel or diced tomatoes/green chiles
-3/4 cup black beans
-1/2 cup enchilada sauce or salsa
-Fresh cilantro, chopped (you can be as generous with this as you like depending on how much you like cilantro! I love it)
-Sour cream/avocado/more spices to taste

Mix the quinoa with sea salt/pepper or desired spices along with the diced tomatoes. Add black beans, cilantro, mix in enchilada sauce. Add cheese on top. Bake in a square pan in the oven on 375, about 15 minutes until the cheese is melted and cooked through. Serve with your favorite Mexican toppings!

And there you have it!

What are some of your favorite dishes to cook during the work week? Share some vegetarian stuff with me!

Weekly Running Report.

Hi, hey and hello! Happy Monday to ya! Hope you’re having a wonderful day so far. I’m just sitting over here tracking some friends at the Boston Marathon & also recapping some weekly miles! I was able to get in 87.9 miles last week – highest weekly mileage in some months (!!) so I was happy about that!! Let’s recap and see how it all went down.

Monday AM- 7.25 early miles before a busy Monday. We had some beautiful weather most of last week although it did get a little chilly for a bit but as always was happy to get it in.

Monday PM- 3.06 miles before teaching a class at the gym. Love me some double run days.

Tuesday AM- 11.25 miles with the breakfast run club crew. We did a few good luck miles with our friend who was jetting off to Boston and then the rest on my own.

Tuesday PM- 3.55 faster miles on the lake in the evening watching the sunset. And of course people watching too.

Wednesday AM- 6.32 hump day miles out and back rocking out to some jams. Solo by the lake.

Wednesday PM- Evening social run with friends. 6.03 miles done catching up with the WRRC crew.

Thursday AM- 10.37 miles at 5 a.m. Love getting double digits in so early in the morning.

Thursday PM- Another 3.03 miles before the gym, picked up the pace a bit with strides thrown in.

Friday- REST DAY. A much needed one after run streak last week.

Saturday- 27.03 miles getting in a good solid ULTRA training run. The Hachie 50 miler will be here before you know it! Body felt good, and it felt good to be back up in serious miles again.

Sunday- 10.03 miles on a chilly turned beautiful spring day. Threw some hills in for good measure. Legs were stiff after the 27 miler but quickly loosened up. Motion is lotion, baby.

And there you have it!

How was your weekend!? How’s the training going?

TGIFriday Faves.

I don’t know about you but it is payday Friday (aaand Friday the 13th spooky!!)…but payday Friday’s got me doing the happy dance!! Hope you have a fun filled weekend in store. I’ve got some long running, brunching, and friend time on the agenda!

Let’s get to this week’s faves!

Black coffee…especially dark roast. For some reason lately I am getting away from the sweet and I just love me a bitter tasting coffee. I feel like my coffee pallet is changing? I cannot do the sweet tasting ones anymore. Give me plain black coffee all day everyday.

A little bit of the cold shoulder. Yes love me some off the shoulder tops. I am here for it.

These neon lights. I feel like I need to find a place in my house for them with different sayings. They make my soul happy.

The best wellness décor from Homegoods – I’ve been meaning to get one of those salt lamps. Not really because I think they do anything special just because I think they look cool.

-And this just because it’s funny and oh so true.

That’s all for this week! Be good or be good at it.

What are you up to this weekend?

Random Thoughts Thursday.

Hello and welcome to the randomness that is random thoughts Thursday! This is the day that we dish on all of the latest and greatest in rants/confessions/whatever!! It is a no judgement zone. Okay, I may judge you a little bit. It’s okay, feel free to judge me too. So…mostly no judgement zone then? I stand corrected.

Let’s get to it…

We are getting into that time of year again in Texas where the humidity is insanely thick and all of the big nasty bugs are out. I LOVE me some springtime temps but the one thing I don’t love about the warmer weather down here are the life sized flies flying around. I am constantly desperately trying to keep all of my doors and windows shut tight so one doesn’t fly into my car or home. And don’t even get me started about mosquitoes trying to bite me while running like I am some sort of caramel mocha crunch frappuccino. Apparently I am just that tasty.

If I see one more dog off leash I just may lose it. Why people think it is okay for their mutts to run free all willy nilly in a public place with people running around is completely beyond me? This and people who just block sidewalks walking really slow. Drives me absolutely freaking nuts. Lately I have just been jingling my keys at people walking all slow on the lake to tell them to move out of the effing way.

Okay, confession – I have a separate IG account that I don’t have anyone added but people that I don’t know that post FUNNY memes and videos. And I love to just log into it all incognito and find funny stuff to like. Hey, it is nice to take a break from the RUN/workout/I’m a hero IG account that is my main one. Some days I don’t want to see how many miles you ran or the 80th friend of mine that is currently pregnant. I love ya but need a break. K thanks.

I think it is perfectly acceptable to dance while working. Actually this makes my creative mind flow even more to be able to listen to music and dance while I work. Or WERK I should say. It’s okay my office mates totally get it and now ignore me because they are used to my A.D.D. quirks.

The other day I was uploading my Strava runs and I also have a “thing” where I have to post a pic even if it is like a screenshot of the song I was listening to on the run. Strava would NOT upload my pics and I swear time stopped for like 30 minutes. I also get agitated when my Garmin sync does not want to work. And then when it finally clicks and does start working again, I take a blissful exhale and all is well with the world. First world problems. You feel me.

A friend asked me what I was doing for my birthday (woohoo for the April babies! Mine is 4/26) and I seriously told her that my wish list had running and brunch on it. Done and done. Honestly I don’t know how people plan extravagant parties or outings for themselves over the age of 28? I mean hey I’m all for celebrating YOUR birthday but I feel shy throwing something for myself. Also I am entirely too lazy and don’t like that kind of attention. I DO know that running is definitely on the agenda though. It’s either run my birthday in minutes or miles like last year. We shall see. HA.

And that’s my time, y’all.

What are some of your random thoughts this week?

Weds Spin Playlist.

It is spin cycle hump day!! This is the day that I share all of the latest and greatest workout tracks with you. For my fellow fitness instructors I also have a cycle workout you can use in your classes! Hope you enjoy the ride.

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

Plus, follow me on Spotify!

I Like It- Cardi B, Bad Bunny: Warm up
Share of You (Major Lazer Remix)- Ed Sheeran: Standing run
Flawless- The Ones: Tapbacks
ICY GRL- Saweetie: Accelerations
Right Now- Rihanna: Rolling hills
Tip Toe- Jason Derulo, French Montana: Jumps on a hill
Werk- CID: Sprints
Move to L.A.- DJ In2ition: Active recovery
Paradise- Chris Brown, Benny Benassi: Tapbacks
Mi Gente (Steve Aoki Remix)- J Balvin: Accelerations
Do You Mind- Kyla: Hill climb
King’s Dead- Kendrick Lamar: Jumps on a hill
Whip My Hair- Willow: Seated/standing run
Freedom- Pharrell Williams: Rolling hills
Freak- Quintino: Sprints
Move- Toby Green: Hill climb
Other Side of the Game- Erykah Badu: Cool down

What are some workout songs you are loving this week?

7 Ways to Slash an Hour (Or More) Off of Your Marathon Time.

So today I thought we would discuss marathon times and for those of you that are trying to hit some serious time goals, this post is for you! I don’t pretend to be an expert but I wanted to share my experiences with the marathon distance and how I’ve vastly improved in the last few years.

A few short years ago, I was running marathons and finishing them in 4 hours and 50 minutes. I was slowly but surely creeping into finishing all of my races in 5 hours and it was so mentally frustrating. But I altered some things and making those changes has literally slashed 1 hour and some change off of my current time. My PR is now 3:45 and that is due to a lot of hard work and dedication. So I wanted to share how I’ve gotten there. And hopefully I may be able to help some of you.

1. Figure out what style of training works for you. I was just talking with my running buds about training methods this morning. I have a friend that I train with in the mornings (he does his easy runs/recovery days with our group) that is pushing 60 years old and you guys he is just remarkable in every sense of the word when it comes to badass runners. He has broken 3 hours in the marathon more than once and is returning to Boston this year to really crush it. He consistently runs strong times and actually told me that one of the things that has helped him improve over the years is upping his weekly mileage. It is all about balance and all about patience. Increasing your mileage slowly over time is definitely going to build your aerobic capacity and make you a stronger runner in the long run. Pun intended.

2. Stay on top of problem areas when it comes to injury prevention. Do you have issues with your hips, knees, whatever etc!? Do not run yourself into the ground until you fall apart. Find out what is going on with your body and do what it takes to immediately nip it in the bud. The moment you stay on top of things before they become serious issues is when you will start to see improvements in your running. I run a lot…but guess what? I stretch a lot too. I see the same massage therapist 1-2 times a month who works on my issues when they come up. You do what you’ve gotta do to stay healthy and stay rocking out the mileage.

3. Be consistent! You can’t expect to improve if you are not willing to put in the work. Run when you don’t want to. Get up early before you have time to think about it and get the time in on your feet. Keep track of your miles from week to week. Include recovery weeks in your training. The more consistent you are as a runner the better you will get at it and the better you will get at what does and does not work for you.

4. Stay mobile and active even when you are not running. I have a varidesk at work. I am telling you, having an adjustable desk where you can stand up and move around and you are not sitting all day will help you immensely! Before when I was sitting all day I had to see my chiropractor on a consistent basis for hip adjustments. Now I only see him a couple of times a year. So thank you, varidesk…you are the real MVP.

5. Okay, keep it real time. Racing weight does matter somewhat. I don’t necessarily think it is the end all be all to running faster times. You still have to put in work because you could be stick thin and unhealthy and still be struggling with running. BUT… dropping excess weight does make you lighter which in turn could make you a tad faster. In the last few years I’ve dropped about 25 additional pounds really due to the higher mileage and getting adjusted to that. But I do think that helped give me a bit of a boost and helped running a sub 4 hour marathon not feel so difficult. Y’all that sub 4 used to feel HARD to me. It really doesn’t anymore. So, make some adjustments in your nutrition if you have to. Add more fresh foods into your diet. Cut the unnecessary post long run “treats”. I know some of us run because we are foodies or like to drink margaritas. But doing all of that stuff is NOT going to make you faster. Eat to fuel your running and to fuel your goals. *drops mic*

6. Hills. Speedwork. Long runs. Do them. When I started adding more hill training especially is when I started to see lots of improvement in my training. I really feel like hills strengthen my legs and make me more powerful when it is time to race. Hills definitely are speedwork in disguise. Also even if you do things like strides (quick pickups while you are running) or hit the track 1-2 times a week, tempo runs etc. All of these things will make moving faster not as difficult.

7. Run with faster people. This one is major. If you want to run faster marathon times you have to put yourself in a scenario and envision yourself being that “fast” runner. Run with people who have more experience with this than you. Run with those Boston marathoners that wear the flashy jackets. Find out what makes them tick. Sooner or later you will be rocking and rolling and pushing the pace and feeling like that confident fast runner that is crushing those marathon times.

What are some things that have helped your running improve over time?

Weekly Running Report.

Hello and happiest of Mondays to you! The sun is finally shining again here in Dallas (we had some chilly winter like weather over the weekend) and I could not be happier! Of course it is springtime so that could change in the blink of an eye. But I shall enjoy it while it lasts!

Last week I was able to get in 73.7 miles of running!! It was a great week for sure. Let’s recap and see how it all went down.

Monday AM- 8.32 early morning miles watching the sunrise. Best way to start the work week and puts so much energy into my Monday.

Monday PM- 3.22 miles after teaching a spin class. Just wearing the legs out a bit with the double run day training.

Tuesday AM- 10.26 miles with the breakfast run club. Lots and lots of humidity.

Tuesday PM- 2.32 miles with some strides thrown in after the gym. I had a stray dog chasing me there for a bit which was also fun.

Wednesday AM- 8.32 hump day miles, just rocking out to my jams on the lake.

Wednesday PM- 3.23 miles before wine Wednesday with my ladies.

Thursday- 6.32 miles again solo, slept in a bit and got it done.

Friday- Run streak week!! Running on my rest day is always fun. 8.35 miles done.

Saturday- Saturday morning I made the trek out to Madill, Oklahoma for the Danman Challenge! I actually decided to run the half marathon on this day, due to the fact that we had some freakish sleet/ice/rain that morning! The ground was completely saturated but made for a muddy good time. So I got my run on and then got my EAT on. You simply cannot beat a FREE non competitive trail race, FREE food and lovely time on the ranch. I was so glad I made it out for some trail running with my buds despite the nasty unexpected weather and freezing temperatures.

And here is a pic of said delicious eats…I actually told my mama who wants to come do the race with me next year…just for the eats afterwards. Ha.

Sunday- Back out on the roads! 10.15 miles in my happy place. It was nice and quiet miles and actually the 2nd time I had a dog chase me! I am not sure what it is with dogs off of leashes these days? I think this little dog was actually lost but it owner came and got him thankfully. He was a sweet dog though so he ran with me for a little bit. But I always love this view running through the canals.

And there you have it!

How was your weekend? Did you eat any yummy food!?
You can’t beat some delicious post trail run BBQ.

TGIFriday Faves.

Happy Friday to ya! Hope you have some fun in store for the weekend…I’ve got trail running, fun with friends and some relaxing on tap! It should be a good one.

Let’s get to this week’s faves!

Makeshift runner recovery tools around your home. Kitchen sink plunger for muscle recovery? Sounds interesting.

-Lulu all tied up tank. I need it in my life.

5 simple ways to become obsessed with fruits and veggies…I don’t know about you but certain veggies I just have to have in my food rotation…love me some cucumbers and raw broccoli.

-Early a.m. & lunchtime runs…the cool breeze by the lake is absolute perfection.

-Fun evening with fun girlfriends…much needed in the hectic work week.

That is all for this week!! Hope you have a fabulous Friday.

Any fun plans this weekend?