4 Ways Training in the Heat Can Work in Your Favor.

I don’t know about you but in Texas things are really starting to heat up! With triple digit days it can be hard sometimes to squeeze all of the running in. And I know most blogs are preaching the whole ‘how to beat the heat’ spiel which hey, can also be important safety wise. But since I am rebellious I thought I’d provide you with a few reasons why you shouldn’t avoid the heat. Heat training can sometimes be your friend! Here’s some reasons why heat training can work in your favor.

1. It can make you mentally/physically IRON CLAD strong as a runner. As you know some of the most successful distance runners train in all kinds of weather. Snow, sleet, pouring rain or oppressive heat. Reason being is because come race day you simply cannot predict what the weather is going to be like. So to mimic unexpected conditions you need to prepare for the craziest of scenarios. And yes, because runners are crazy and we love it.

2. Training in the heat will get you acclimated to summer running faster. If you only train in the early parts of the morning it may take you longer to get accustomed to running in summer weather. So a lot of times I will do a bulk of my miles in the morning and if it is a double run day for me I will do something shorter/faster in the afternoon. This is one of the things I believe has helped me to improve (with a number of PRs) in the last year. Hey, hard work pays off and the results will always show. Believe it.

3. It is a GREAT detox! Some days I crave running in the crazy summer Texas heat. I have run in triple digits many times before and it is kind of like hot yoga. Lots and lots of sweat going on. Gotta love it.

4. Just remember to hydrate, keep the runs fairly shorter in the hottest parts of the day, and find some shade if you can. Listen to your body, if you are feeling sick or like you are dehydrated be sure to take care of yourself. Hydrate plenty after and during the run and you should be good to go.

How is your training going? Do you enjoy summer running?
I used to loathe it honestly but I feel like now that I’m more fit and running more, summer running is a lot easier than it used to be.

Weekly Running Report.

Hello there! Busy day today but I’m checking in real quick to recap last week’s miles with you! Ultra training for the 100k is going well. I was able to get in 91.5 miles of running last week and the legs are feeling good! A little tired, but good. HA. Let’s review.

Monday AM- 10.25 miles in the early a.m. before the busy work day. It’s never easy to get up on a Monday morning but oh so worth it of course.

Monday PM- 2.03 miles before the gym. Just warming up the legs.

Tuesday AM- 10.11 miles with the run club crew. Super early morning as usual but I love it. Always love when I get to run with my dedicated morning runners.

Tuesday PM- 3.02 warm up miles before gym. Last week was super hot with lots of triple digit temps. So gotta love that.

Wednesday AM- 8.33 solo beautiful sunrise miles. The sunrise has not been letting me down lately. Clearly.

Wednesday PM- 4.12 trail miles with my trail running crew. Trail runners make my soul happy.

Thursday AM- 11.25 miles on some tired legs with IRC. I had some extra time to kill so I got it all in.

Thursday PM- 4.05 sunset miles. There’s something so peaceful about running at the end of the day.

Friday- REST DAY. A much needed one.

Saturday- 22.25 early miles solo. It was crazy humid so a few hydration breaks were needed. Thank God for my Dora the explorer backpack to put my water in.

Sunday early AM- 10.11 miles in the ‘hood. Motion is lotion and the legs felt good that morning. It feels good to get some back to back longer stuff in.

Sunday AM- 6.02 trail miles with the Sunday fun day trail run crew. Awesome views from the top.

And there you have it!

How was your weekend? Looking fwd to anything this week?
Sushi tonight, running of course, and hopefully a day off on Friday. I need a little free fun time.

TGIFriday Faves.

Hello there and happy Friday to you! It is payday Friday to be exact. So that is a reason to celebrate! I’ve got some running, brunching and playing in the sunshine on the agenda. Good fun!

Without further ado let’s get to this week’s faves!

-Playing on the trails this past week with buds. I am starting to make it a mid week tradition.

4 times you don’t want to run, but should anyway. Preach.

Top 10 running drills for speed and efficiency. I’m all about the butt kicks and the high knees.

21 not boring chicken meal prep ideas. I love mixing things up Mexican style but I’ll have to try the Greek one.

-Blood orange cider. Super refreshing post run! Just a hint of orange goes a long way.

That’s all for this week! Have an amazing weekend.

What are you up to this weekend? Anyone stay-actioning it or traveling somewhere fun?
Staycation FTW.

Running Funnies, Continued.

They say that laughter is like medicine to the soul. And I don’t know about you but I definitely need a laugh this week! So let’s get to it.

Runner’s struggles…they really are real.

Me, every Saturday.

Trail running is the best! And yes, every stick is definitely a snake.

I definitely strength train 7 days a week.

Run like a girl.

Running buds, we talk about everything.

Because if I were rich I would sign up for every race.

Because, P.R. or E.R. Ha!

How’s your training going this week? See some more running funnies here and here!

Weds Spin Playlist.

Hey there!! I’ve got 2 workout playlists for your eardrums today!! But first I must share the stunning sunrise from this morning’s run. Absolute paradise.

Without further ado let’s get to the tunes! Be sure to follow me on Spotify under thedancingrunner. And check out where I’ll be teaching class next in the DFW area! Let’s go for a ride.

For Free- DJ Khaled, Drake: Warm up
Throw Sum Mo- Rae Sremmurd: Standing run
CoCo (JAUZ Remix)- O.T. Genasis: Sprints
Summer Nights- Tiesto, John Legend: Tapbacks
Drop it Low- Kat Deluna: Rolling hills
Ayy Ladies- Travis Porter: Jumps
Feels Right- Jocelyn Alice: Rolling hills
Drop it Llke it’s Hot- Snoop Dogg: Tapbacks
Get Busy- Sean Paul: Accelerations
Despacito- Luis Fonsi, Daddy Yankee, Justin Bieber: Active recovery
Get it Right- Laidback Luke: Hill climb
That’s What I Like- Bruno Mars: Jumps on a hill
Dance Like a Freak- DJ Class: Seated/standing run
Panda Groove- (Mashup)- Sprints
Live the Night- W&W: Hill climb
Harder Better Faster Stronger (Remix)-The Neptunes, Daft Punk- Cool down

Stay for It- RL Grime: Warm up
Reverse- Sage the Gemini: Hill climb
Instruction- Jax Jones: Accelerations
Love On Me- Galantis: Jumps
You Know You Like It- DJ Snake: Rolling hills
No Hands- Roscoe Dash: Accelerations
Throwback- B.o.B.: Active recovery
Run Up- Major Lazer: Hill climb
F**k Love- Iggy Azalea: Sprints
My Friend: EDX: Rolling hills
0 to 100- Drake: Jumps on a hill
Sweet Memories: CID, Kaskade: Standing run
Don’t Wanna Go Home- Jason Derulo: Tapbacks
Dirty Mind- Flo Rida: Hill climb
Erupt- Machel Montano: Sprints
Fun- Pitbull: Rolling hills
Got to Get Down- Guggenz: Cool down

What songs are on your playlists this week?

8 Things No One Tells You About Ultra Running.

Running is such a glorious sport and even after many years I still feel like a student learning something new every day along my journey. But today, we are going to delve into ultra running a bit and discuss a few things no one really tells you before you start exploring distances beyond 26.2! So here it goes…

1. Ultrarunning is the ultimate test of your mental will. Honestly you can train your tail off but if you go into the race with even just a drop of insecurity, not completely sure that you are capable of finishing…well guess what? It’s very likely your race will result in a DNF. Believe in yourself and your abilities. Your stubbornness is what is going to get you to that 100 mile finish line. Believe it.

2. You will learn what your stomach can and cannot handle REALLY quickly. I learned during my 100 miler that I prefer more savory/salty foods than sweet. Pickles were my best friend. And so was sausage fresh off the grill. Yes, they made HOT food during that race and in the evening when it got cooler it was the best thing ever.

3. Hallucinations are really crazy/fun. You haven’t really done a race until you see trees floating in the distance.

4. A fresh pair of socks or a change of shoes mid race can truly be a game changer.

5. Sleep? What’s sleep? When you are racing against a clock in a 100 miler there is no time for such an activity.

6. You will meet some of the most amazing people you will ever meet in your life out on the trail. The trail and ultra community will truly treat you like family. Everyone is so down to earth, laid back…and they will help you get through those tough moments when you want to throw in the towel.

7. The longer the race, the more it will affect you emotionally. After running beyond 50 miles, being out there in the dark will just take a toll on you and really mess with you. You will fight whatever demons you deal with and even the most positive optimistic person will have those highs and lows.

8. But the highs and lows are what is the most amazing part of running these distances. You come out the other side a different person. And it makes you want to go back again and again. It’s kind of like a self discovery.

Any ultra runners out there? What are some things you wish you knew before you started running beyond 26.2?

Weekly Running Report.

It’s Monday, time to rock a brand new week!! But first, let’s recap last week’s miles and some weekend fun. I was able to get in 85 miles of running last week! My ultra training is coming along quite nicely so far. Eat, sleep (lots), run, repeat!! That is the life of an ultarunner, and I love it. Let’s review, shall we?

Monday AM- 11.21 early morning miles before the busy work day. It is becoming more and more imperative that I get these runs in before that Texas summer heat shows itself in full force. Great morning of running enjoying the early breeze.

Monday PM- 2.10 mile warm up before the gym. 7:46 pace in the straight up triple digit heat? I can’t complain at all.

Tuesday AM- 10.30 miles with the run club crew. It was super humid and gross that morning but we got it done. Having good convo while getting the miles in definitely helps.

Tuesday PM- 4.02 double run day miles. Thankful for the shade to get through it.

Wednesday AM- 8.11 miles solo enjoying the sunrise. Legs were pretty tired on this day and the humidity was a killer so I was glad to get it in. Made a pit stop at 7 eleven for my 79 cent big gulp hydration. 7 eleven is the real MVP.

Wednesday PM- 4.31 miles, 8:41 pace loop around the park. Loving my after work double run days, especially after a long day it feels good to release a little steam.

Thursday AM- 10.25 miles, most of this run was with a new runner girl who has joined our group. She’s actually a sub 3 hour marathoner who likes to do her super easy runs with me. So basically my new runner BFF. Love it.

Thursday PM- 3.03 uneventful miles before the gym, just passing time and warming up after work.

Friday- REST DAY

Saturday AM- 20.21 EARLY miles in my ‘hood. I actually kind of enjoyed the super early wake up. Mind you I was in bed Friday night at like 8:30 pm. Super exciting, I know. LOL. The sunrise though was oh so worth it.

Sunday AM- 7.11 rocky rooty trail miles with my trail buds. The view from the top was spectacular.

Sunday PM- 5.12 miles around the block, my legs had a little bit of speed left so I pushed the pace a bit at the end.

I ended the day poolside which was quite nice! I almost fell asleep at the pool I was so relaxed.

And there you have it!

How was your weekend? Did you get some pool/lake time in?

TGIFriday Faves.

TGIF!! Who else is flippin’ for Friday? I don’t know about you but I am more than ready for the weekend! Of course running and lots of relaxing will be on the agenda!

Red Bull GIF - Find & Share on GIPHY

Let’s recap this week’s faves, shall we?

Easy cheesy zucchini roll-ups. Oh my goodness. Must make these STAT.

-The lululemon energy bra. Love all things lulu. Cannot wait to run in it this weekend.

Finding Traction. Such an awesome/emotional video of one incredible ultra runner girl. Must watch.

The story of Anna Frost. Oh goodness, I am just loving all of this ultrarunner stuff for real. So inspiring.

-Spending time with my foam roller this week. And getting a massage this weekend. Much needed for these runner legs of mine.

That’s all for this week! Enjoy your weekend.

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

How to Train in Summer Conditions, as Told by Beyonce.

Well, it’s that time of year again. That time when the only way to get through training for a race is to get up at the butt crack of dawn and bust out those miles before it gets too crazy hot outside. That time of year where you’re drenched in sweat by the end of your run and you are drinking h2o all day every day by the gallon. I know especially here in Texas or anywhere the south…dealing with humidity mixed with heat is a whole ‘nother ball game! So here are some ways you can handle running in summer conditions, like a boss. Like a Beyonce boss, to be exact.

-Ok, my sweet night owls. If you really want to get some solid training in, accept the fact that it may require some days that you will have to get up early to run. So say GOODBYE to watching Jimmy Fallon or whatever your late night favorite talk shows are. Also happy hour with friends and going out on a week night till midnight? Um, yeah. Big no no.

Stay properly hydrated, even when you are not running. I keep a huge bottle of agua at my desk and sip sip sip all day long. It makes a huge difference in the long run.

Be sure that your runs are based on your EFFORT, as opposed to always about your pace. I know how easy it is to get stuck on the numbers game…especially if you are looking at other runners on social media. Your pace in the summer may be a little different than it is in the winter or in the cooler parts of the spring time. Just trust the process and know come fall when it cools off a bit you are going to be happily rocking that speed.

Know that it will take some time to get your body acclimated to running in the summer heat. Just be patient, be consistent and give it time. Sooner or later those runs that you are dreading will feel like it aint no thang.

And just remember, you may have runs that just plain suck sometimes. Not every run is going to be amazing and sometimes in the summer you just feel like POO. But, no matter how fast you go you are always lapping someone on the couch. So chin up, flip your hair and keep it moving. That is what bosses do.

How do you deal with training in summer conditions?

Weds Spin Playlist.

Happy hump day to you! I’ve got some spin cycle & workout jams for you today! Hope you enjoy.

Be sure to find me on Spotify where I post updated playlists on a weekly basis! The name on there is the same as on my blog, thedancingrunner.

And also check out where I’ll be teaching cycle classes next in the Dallas/Ft. Worth area!

Let’s go for a ride!

Get Low- Zedd, Liam Payne: Warm up
Dance On Me- Waseem Stark: Standing run
Good Feeling- Flo Rida: Accelerations
Everytime tha Beat Drop- Monica: Hill climb
In My Head- Jason Derulo: Jumps on a hill
Back & Forth- B.o.B.: Tapbacks
Sweat- Casely, Lil Jon & Machel Montano: Sprints
Closer- The Chainsmokers: Active recovery
Trophies- Young Money: Hill climb
Drum Nation- Wiwek, Watch the Duck: Sprints
Crank it Up- David Guetta: Tapbacks/Jumps
Talking Body- Tove Lo: Rolling hills
Hands in the Air- Timbaland: Hill climb
thatPOWER- Will.i.am, Justin Bieber: Rolling hills
Love You Better- Kyle Edwards: Accelerations
Just Hold On- Steve Aoki: Sprints
Turnin’ Me Up- BJ the Chicago Kid: Cool down

What songs are rocking your playlists this week? Are you on Spotify? Let’s be buds!