Weds Spin Playlist.

Hey there! Hope you’re having a fabulous day. Let’s get straight to the running/spinning/workout jams today, shall we?

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And as always be sure to check out my latest weekly spin schedule to see where I’ll be teaching classes next!

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Let’s go for a ride!

Now and Later- Sage the Gemini: Warm up
Timber- Pitbull & Kesha: Climb 5/6/7
One Dance- Drake: Accelerations 20 on/10 off
Crazy in Love- Beyonce: Jumps
Can’t Hold Us- Macklemore & Ryan Lewis: Rolling hills
Five More Hours- Deorro/Chris Brown: Tapbacks
Raise Hell- Sir the Baptist: Sprints
Get Down- Hardwell, W & W: Seated/standing run
Move Ya Body- Nina Sky: Active recovery
Get Busy- Sean Paul: Climb 6/7/8
Bring ‘Em Out- T.I.: Jumps on a hill
Work From Home- Fifth Harmony: Climb 7/8/9
Bad Girls- M.I.A.: Jumps on a hill
Hit ‘Em Up Style- Blu Cantrell: Climb 8/9/10
Bust ‘Em- Party Favor: Sprints
Africa- D’Angelo: Cool down

What songs are you grooving to this week?

Benefits of Increasing Your Running Volume.

So, how does one safely increase their mileage without injury? Well…I am here to tell you that it can be done, safely. Be patient with yourself and with your body and see what happens! Here are a few benefits I’ve personally experienced from safely upping my mileage over the last few years.

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Safely increasing your mileage and running distance will actually make you stronger. You know that saying…if running is difficult. RUN MORE. This lesson applies to anything in life. Sooner or later it won’t become such a chore to you anymore and you will be running miles like it’s nothing. Running for me is like breathing, it’s like my coffee in the morning. Starting a day with a run just makes my day better. Once it becomes a part of your lifestyle, you will get BETTER at it. Trust me.

Running more means you will gradually get faster. Hello new PRs! I have to tell you that before last year I had hit a running plateau. Simply because I was doing the same thing day in and day out and expecting different results. The game changer for me was not only running FASTER, but slowly but surely running more. It eventually broke the plateau and I ran a 3:47 marathon in December. Breaking 3:50 was something I never, EVER thought I was capable of doing. So believe in yourself and believe that you can run more and do more with your running. You will surprise yourself and naturally will improve.

Running more improves your efficiency and running economy overall. This goes hand in hand with mixing things up and cross training, but running more will get your body used to the routine of pounding the pavement. One of my favorite things to do when increasing mileage is breaking up my run and running twice a day. I do a bulk of my training in the morning and then do a typically shorter/faster run in the evenings after work. Doing doubles will help your body recover faster and breaking it up really helps when you have a lot of mileage to tackle all in one day. Plus, when you’re a working girl like myself it absolutely helps to break it up. Because yes, I wish I had time to just RUN ALL DAY. But I’ve gotta go make that money, honey.

And remember…what is high mileage for YOU may not be the same as someone else. Please don’t get caught up in the *who is running more than who* TRAP. Because that is exactly what it is. Social media and especially Instagram makes us all think we should be doing more or should be running faster. Kind of like a dog and pony show. What you are looking at on social media is someone’s highlight reel. Put your head down, train your ass off and do your own thing. Do what works for YOU. And never forget that.

How is your training going? Do you ever get caught up in the social media/running comparison trap?

Perfectly Happy Running for Hours, Timing of the Storm and Wknd Recap.

Happy MLK day to you! I thought I’d start this post with one of my favorite quotes ever…it’s kind of how life is going for me at the moment. In running and in life! But I love it! I think I’m going to have to put this up on my wall at work somewhere.

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So let’s recap the weekend, shall we? A lot of my friends are feeling very MEH down here in Dallas. I am not a serious Cowboys fan but I tell you what…I feel it in the air today. And not only that…but we had some insane weather come through last night immediately after the game! We are very used to tornadoes and such down here but the irony and timing of the storm right when the game was over…so crazy.

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Anyways…on to happier things! Let’s recap Saturday. I was up early for a run at White Rock Lake. I needed to get some serious mileage in since I’ve got some ultra races in the horizon. My plan had 30 miles for the day. 30 MILES! I knew the best way to tackle this one was to knock out some loops and then some on the lake. It was actually fun because I ventured out beyond the lake and into some of the beautiful neighborhoods of East Dallas to add on mileage. They have some awesome hills out there too. But…when it was all said and done. I got it done…and all in less than 5 hours. Yes, I am one of those crazy runners that is perfectly happy running for HOURS and in my own head. I believe this has a lot to do with the fact that I’m an only child and am really good at entertaining myself. HA. Not sure.

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So anyway…the rest of the weekend was basically shot after that. I ran some errands but spent a lot of time on the couch looking kind of like this.

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Sunday I did an 11 mile recovery run…it was foggy and rainy and dreary all weekend and the run was pretty underwhelming. But it got done! And it actually felt good to be out there (SLOW) running and not real sore. I think I paced myself pretty well for the 30 so the body felt good but I was just mentally tired.

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A little over 85 miles in running last week. It feels good to actually say that since it’s the most I’ve ever run. Maybe one day I’ll hit 100. You’ll be the first to know.

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And honestly I could not have gotten through the weekend itself without pizza. Pizza is the food of heaven. Don’t judge me.

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How was your weekend? Any other ultra runners out there or am I the only crazy one in the bunch?

TGIFriday Faves.

Happy Friday to you! Good times. Good times indeed!

This gif, I tell ya. It never gets old.

Let’s get to the faves, shall we? So many faves, so little time.

-This song. Ya’ll, I’m bringing it back. It’s just so catchy.

-The sunsets lately have been pretty on point. Perfect for a double run day. My favorite thing is that 2nd run of the day especially after a crazy time at work. Getting all the stress out and running fast is my jam.

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Aikido principles that can benefit your running? I am all about it.

-A fun time at the last elite Yelp event…blowout bash at the Drybar salon in uptown Dallas. Getting your hair done for free with cupcakes and wine? I’m sold.

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-Chopped salads all day long. This one was so good because it had bits of cilantro hidden in it. I had to throw some cucumbers and cherry tomatoes in there. Yum. I know what I’m having again for lunch.

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How was your week? What are you looking forward to this weekend?
Running, relaxing and unwinding time!

How Cross Training Will Help You Become a Better Runner as Told by Clueless.

Hello there! It’s another day in paradise. I got up for some early miles this am with some hill work thrown in. 7 before 7 is done. Just part one of my runs today! I’m so happy for the warmer weather lately…although it has been pretty humid it has been nice to run in shorts in January. But…I know that won’t last long!

So we all know that in order to become a better runner you must do some other things other than just RUN. Am I right? Well as a fitness instructor I am a huge believer in incorporating cross training into your running. Here are a few ways it will help you become a better runner. With the help of some of my friends from the movie Clueless.

Reduce the likelihood of injury. When you cross train, you are utilizing different muscle groups that you otherwise wouldn’t use when you run. So important to fire up those other parts of your body and keep things spicy. Working different muscle groups will keep your body more aligned and more balanced which will reduce the impact and help you run injury free. So if it’s a spin class or even one of those Tae Bo DVDs you have in a box somewhere, find the time in your schedule to do it.

Increase your efficiency and running economy. Doing things like lunges and squats, as well as other dynamic movements will help with your stride overall which will make you a more powerful runner out on those roads. I love workouts like Nike Training Club because they incorporate these kinds of movements in the workout. I know, sometimes we don’t want to do these things as runners since we all run so much. But trust me, just do them. You won’t regret it.

It will prevent you from getting burned out on running and racing. I have to say that even after 7 years of running marathons and ultras I am still in love with this sport. And I attribute that to the fact that I enjoy mixing up my workouts and doing things like strength training, yoga, and spin classes. It just makes you overall a more well rounded runner and athlete. I also love the aspect of teaching group fitness and doing cross training types of workouts with a team.

Faster recovery. I am a big fan of active recovery type workouts like biking and swimming because you can still get a workout in without the impact of pounding the pavement. I love to cycle especially after a hard race because it just wakes my legs up and gets them moving again. My favorite saying right now…”motion is lotion” just keep it moving and things will be back to normal in no time.

What are some of your favorite ways to cross train?

Weds Spin Playlist.

I’ve got some spin cycle playlist jams for you today! These songs are also wonderful for running and/or high intensity workouts! Hope you enjoy.

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Yes…this is the fancy spin cycle room at the new 24 that I’ve been teaching at lately. You can catch me there now on Mondays at 5:45 p.m.! See my weekly spin schedule for more info.

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Let’s go for a ride!

The Mack- Nevada, Mark Morrison, Fetty Wap: Warm up
She Came to Give it to You- Usher: Jumps
Can’t Have- Pitbull feat Steve A. Clark: Standing run
BOOM!- Tujamo: Accelerations
Pour it Up- Rihanna: Climb 4/5/6
Telephone- Lady Gaga, Beyonce: Tapbacks
Jai Ho- A.R. Rahman, Pussycat Dolls: Sprints
Nice Flow- Smookie Illson: Active recovery
Be Right There- Diplo, Sleepy Tom: Tapbacks
Runnin’- Pharrell Williams: Rolling hills
The Drop- Bro Safari: Climb 6/7/8
Lose My Breath- Destiny’s Child: Climb 8/9/10
Danza Kuduro- Don Omar: Seated/standing run
Drop it Like it’s Hot- Snoop Dogg: Jumps on a hill
Don’t Phunk With My Heart- The Black Eyed Peas: Accelerations
Poison (Phil N Good Remix)- Bell Biv Devoe: Rolling hills
On & On- Erykah Badu: Cool down

What’s on your workout playlist this week?

You Know You’re a Runner When…Continued.

Okay, yes I lucked out with yet another brilliant sunrise this a.m. Definitely worth the 10 mile journey. I had to capture a shot of the colors of the sky at the end of my run.

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So I did a post like this one not too long ago so I thought I’d continue. You know you’re a runner when…

-6 miles in the morning is no big deal to you anymore. Or 8, or 10 but…who’s counting.

-You go on a long run with a friend to sort out life’s problems. Some of the most wonderful conversations are the ones I’ve had with buddies on the run. It’s something about miles that open people up.

-If your Garmin doesn’t sync up to Strava…did you really even run at all?

-You have to keep running just past the mile marker to get your desired magic number for the day. And we all have that magic number.

-Your coworkers ask you “so when is your next marathon”? Immediately after running a race.

-RUNger. Nuff said. The struggle is real.

-Your legs are stronger than steel and take you places you wouldn’t have gone otherwise. I love being Dora the Explorer.

Finish the sentence! You know you’re a runner when…

Super Chilly Runs, New Go To Trail Shoe and Wknd Recap.

Hey there! I got my Monday started right with 8 chilly miles in the ‘hood. Just part one of my runs today. This was one of the rare days lately that I got to see the sunrise since I usually start at zero dark thirty. Miles are always more fun with good girlfriends and convo.

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Let’s backtrack though and recap the weekend a bit, shall we? This weekend was a little bit uneventful but filled with running, rest and friend time. Saturday morning I had to be at the gym J-O-B pretty early for a grand opening celebration so I started my run a little later in the day. I had a 20 miler on tap so I decided to run it at White Rock Lake. I love running here because it is inevitable that I always run into people I know from the DFW running community. It was SUPER chilly even around lunchtime but the sunshine helped to warm things up.

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Lunchtime afternoon delight…grilled chicken, black beans & rice with a side of corn soufflé from Pollo Tropical. Freaking deliciousness.

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It was mostly cold all weekend (yes, us Texans are wimps in the cold) which made me want to stay in and chill after running. Netflix and chillin’ all weekend long.

Sunday a.m. I went to a trail run that the Dallas Dirt Runners were a part of out at Knob Hills trail in Roanoke. 10 miles done. I also got to test out some fancy new trail shoes since they had a shoe rep on site. Altra Superiors…wow, I am in love. This may be my new go to trail shoe. I am thinking of biting the bullet and making a purchase this week. I will keep you posted!

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Overall last week was a good solid week of training. Over 74 weekly miles complete. I’ve had a couple of 80 mile weeks lately too and the body is feeling good! I will be good and ready for some upcoming ultras and races…more on that to come!

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How was your weekend? Have you discovered any new routes/trails in your ‘hood lately?

TGIFriday Faves.

Hey there and happy Friday to you! I’m doing the payday Friday dance over here looking like Phaedra from RHOA. Over the moon excited and dancing in my chair at the office.

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

-A colorful sunrise with pretty pinks in the sky. Perfect ending to Wednesday’s 10 mile run.

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-Speaking of EPIC runs, I am a horrible person and forgot to recap LAST weekend’s 33 mile extravaganza! We literally ran from Dallas to downtown Ft. Worth and I got to see both city skylines. It was amazing. Loved doing that run with such awesome people. I am still riding the high from those miles.

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5 ways that runners can go from good to great. I am digging the flywheel concept.

Filter out the noise. Yes, yes and yes. Working on this a lot lately.

-7 eleven coffee on super chilly days. Oh thank heaven.

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Well gotta run! (Literally, lots of running happening this weekend! Catch you on the flip side.)

What are you up to this weekend?
Teaching a class at the gym, running (trails too!) and relaxing. In that order.

When It’s Cold Outside…Runners Be Like…

We all know how easy it is to fall into excuses during this time of year. It’s too cold, it’s too windy, there’s snot coming out of my nose (hey just keeping it real), my bed is too warm etc. I found some cold weather running funnies on Pinterest that explain my exact thoughts sometimes. To be honest, I love the cold but the early dark mornings can be tough! HA. That just makes you that much more of a badass though if you get it done.

In no particular order…

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Are you getting your run on today?
Done and done.

What’s the weather like in your neck of the woods?