About thedancingrunner

Marathon runner & group fitness instructor at 24 Hour Fitness. Passionate about family, friends, traveling. Loves destination races. Loves dining out, cooking in, being around down to earth people, writing, sunrises.

TGIFriday Faves.

Hello and happy Friday to ya! Hope you have some fun planned. We’ve got a little rain in the forecast but mostly we are in for some pleasant temps!! So I’m excited for that.

Ahh yes, take a look at that below. Sorry for you Chicagoans and other peeps dealing with the winter weather. Just another reason why I love living in Texas. Yeah I’m rubbing it in just a bit.

Let’s get to this week’s faves!

What runners should know about the North Pole Marathon. Insane. Could you imagine running across the frozen Arctic Ocean?! That is major craziness right there.
This chalk art at a winery I went to on my Monday off with friends in town. So fun. I have to go to downtown Grapevine and explore more often.

Jalapeno Popper Dip from What’s Gaby Cooking. I may have to make this happen for Super Bowl Sunday.
SNOOZE– My new brunch obsession. They’ve been opening up a few of these in the Dallas area. You must go if you’re local.

Winter blooms at the end of a 20.2 mile run this morning. It was a great run…a little rainy but nice chill in the air. Heaven. Fridays are quickly becoming my new Saturday long run days…hmm.

Have a great Friday!

What are you up to this weekend?
More running, friend time, Super Bowl celebrating.

Random Thoughts Thursday.

-I love when you have a super long weekend and then come back to nice short work weeks that are rather productive and go by quickly. This has been one of those weeks.
-The number one thing that is getting me through this week is 7-eleven coffee. I am obsessed. I know, make it at home. Blah blah.
-Actually I do have a Keurig at my apartments and I like that too. My favorite K-cup is Sumatra Reserve.
-Also my birthday is April 26th if you’re buying.
-Speaking of which my birthday is on a FRIDAY this year. Love it. I am taking that day off as I always do to do my birthday run.
-Another random thing. I feel like people stare at me like I’m about to commit a crime or something when I have running clothes on. I think it is because I look like a homeless person.
-I also think I’m the only person that doesn’t get excited about posting pictures of myself running. Because of the whole homeless look again. What can I say, I am a girly girl who likes girly things. Like dresses and heels and wearing my hair down. And big earrings. Like a true southern gal. Running is sexy too but you know what I mean.
-Also I don’t run so you can see what I look like when I’m running. I know, it’s like I’m not even a millennial.
-If I could run in heels and not kill my feet I legit would.
-There are dance classes where women dance in heels…hmm…may have to look into that.

What are some of your random thoughts this week?

Weds Spin Playlist.

Hi there and happy hump day! I’ve got some serious workout GROOVES for your eardrums today!! I know you will love it.

These songs are great for all high energy workouts! I’ve included a spin cycle workout for my fellow instructors as well.

Speaking of spin cycle come check out where I’m teaching classes next! And also find me on Spotify: thedancingrunner. I’ll also be posting a hot & new Valentine’s spin list next week so stay tuned!

Let’s go for a ride!

This Groove- Oliver Heldens: Warm up
Uproar- Lil Wayne, Swizz Beatz: Accelerations
Bug a Boo- Joe Stone: Tapbacks
Play (Purple Disco Machine Remix)- Jax Jones: Rolling hills
Work- Ciara, Missy Elliot: Sprints
Locas- Pitbull: Jumps
Lil Bebe (Remix)- DaniLeigh: Hill climb
All My Love- Ariana Grande, Major Lazer: Seated/standing run
No Limit- G-Eazy: Rolling hills
Hype- Dizzee Rascal: Accelerations
Love It Like That- Pink Panda: Active recovery
Still Not a Player- Big Pun, Joe: Hill climb
Say What You Wanna- Tujamo: Jumps on a hill
Let the Groove Get In- Justin Timberlake: Rolling hills
Fuego- R3HAB: Sprints
Side Effects (Fedde Le Grand Remix)- The Chainsmokers: Tapbacks
Undecided- Chris Brown: Cool down

What songs are you loving this week?

5 Ways to Choose the Perfect Running Shoes.

Probably the most important thing to consider when doing any type of training for a marathon or similar endurance event is choosing the right pair of running shoes! Your RUN HAPPY shoe, so to speak (shout out to Brooks!) So we are here to discuss that. Here are a few ways you can pick your most perfect running shoe that will have you hitting that pavement or trail like it ain’t no thang…read on. 

Do NOT pick a shoe based on what your friend wears. I know, it is so EASY to just say because so n so has these fly shoes that are all flashy and all the rage that you must have them too. Quite the contrary. Everyone’s feet are different and the WAY folks run most importantly is usually different than the way you run. So go to a running shoe store and have them fit you properly. The running specialty stores have people there that are dedicated to see you happy in that shoe. Believe it. 

It helps to be able to do some TEST running. A lot of times the running shoe store will have a treadmill or a way you can test the shoe out. And a lot of times there are social runs at the store where they have shoe brands come and let you test out the shoe during the social run. Now that is my favorite. And a great way to check out the shoe before fully committing.

Consider what type of runner that you are. Do you LOVE running distance? Are you a speed junkie? There are different shoes for both. Do you prefer more support? More of a neutral shoe? Could you basically be a barefoot runner (I wish…I’m pretty close to this but I’m not enough of a hippie to go all in) 

If you are purchasing online, make sure you read the fine details. Look at the online reviews on the shoe. Look at the description and be sure it matches what you are looking for. Do your research and that will help you greatly. 

Have a few options at all times. I cycle through about 3 pairs of shoes at a time since I run so much mileage and that helps me to not be constantly buying shoes. It also helps your feet not get bored of the shoe. Yes, I think my feet actually have a personality and get bored from time to time. Ha. Always good to switch it up. 

What are some other factors in considering the perfect running shoe? 

Random Thoughts Thursday.

A few running (and non running related) thoughts on today…

The double shot of espresso at 7-eleven certainly has some type of drugs in it. I’ve been so productive this week thanks to that stuff! It is my new kryptonite.
Also this same 7-eleven nearby not only has the best coffee but they have the best random Asian snacks. It’s odd because none of the other stores I’ve been to have as many Asian snacks as this location (?) Try the Hello Panda cookies if you can track them down and thank me later. I also spotted some random green noodles. I plan on trying them and reporting back.
This morning’s 11.3 mile run was everything. It was crazy cold too (20 something degrees is downright bone chilling cold down in TX) but I like it like that.

Why is it that I’m just discovering the power of hand warmers during a run. I mean I’ve heard of their magic but I just never gave in til now. Handwarmers are the new game changer for Chelsea.
Have y’all seen the Fyre Festival documentary on Netflix? I’m obsessed. They also did one on Hulu. That Billy McFarland dude I tell you what is a piece of work. Insanity. You must watch it if you haven’t.
There is a big mardi gras themed party down here in Dallas this weekend and I want to go but it is like $90. I can’t imagine spending that much money on a party. I mean I can throw my own mardi gras festival and put beads on and dance around for free. Good gracious.
Crawfish season is back also. Does anyone eat them? They are so difficult to eat but I may have to track some down soon. One of my running buds had a party some years back and we did a big crawfish boil. Hmm…may have to make that happen.

Tell me some randomness about your day today!

My A.M. Energy Boost and Weds Spin Playlist.

Hi there and happy hump day to ya! I’ve got some hot tracks and throwbacks for your workouts today! Hope you do enjoy.

But first I thought I would share a little recipe since I’ve been getting away from doing that lately. I really need to get back into it! Today I thought we’d share some energy boosts that get us going in the mornings. Most mornings I’m up and OUT THE DOOR (because morning runners gonna RUN) but when I have a little extra time especially post run I like to whip up smoothies in my travel blender. This thing truly comes in handy!

This is what I like to call the Runner’s Pina Colada. It is so good and refreshing even in the chilly months! And it kinda also makes you feel like you are on vacation.

Here is what you need:
-1 banana
-1 cup of coconut or almond milk
-handful of pineapples
-*Optional scoop of vanilla protein powder (I really like the Vega protein brand as opposed to whey)
-Crushed ice

Blend and serve! I promise you will love it.

Be sure to check my instructor schedule to see where I’m teaching classes at the gym next and follow me on Spotify: thedancingrunner!!

Let’s go for a ride!

BAD!- R3HAB: Warm up
OMG (Extended Mix)- Tommy Trash, Moosh & Twist: Accelerations
King of My Castle (Don Diablo Edit)- Keanu Silva: Tapbacks
FREE.K- Pitbull: Rolling hills
In My Mind- Flo Rida, Georgi Kay: Seated/standing run
Calabria 2008- Enur: Sprints
Floss in the Bank- Tyga: Hill climb
Desperado (3LAU Remix)- Rihanna: Tapbacks
My Love (Raven & Kreyn Remix)- Breathe Carolina: Hill climb
Bubblegum- Jason Derulo: Jumps on a hill
Slight Work- Wale, Big Sean: Rolling hills
Pretty Brown Eyes- DJ Smallz 732, Kyle Edwards: Accelerations
Grapevine (Tujamo Remix)- Tiesto: Active recovery
Man’s Not Hot (Black Caviar Remix)- Big Shaq: Standing run
Motorspeed- Salvatore Ganacci: Sprints
King’s Dead- Kendrick Lamar: Hill climb
Get Down- Retrovision: Sprints
Ascension- Maxwell: Cool down

What songs are rocking your workouts this week? Share some of your energy boosts with the group! 

Ways to Prepare for Back to Back Ultras.

So I know some of you haven’t quite taken the leap into ultrarunning land but for those of us that enjoy the pain train BEYOND the 26.2 distance, this one is for you! As someone who has done many ultras over the last few years I thought we would discuss a few ways you can mentally and physically prepare for some back to back races! Here are a few ways I like to get my body and mind ready.

It helps if your ultra races are spread at least a month or two apart. One of the most important things is recovery time when it comes to back to back racing. And even more so when the mileage is greater. So let your body recover and charge your batteries before jumping into the next one.

Training wise, make sure you include back to back long runs in your schedule. There are a lot of training plans online that are free that will include this as well. So find one that is tailored to your lifestyle. But the back to back long runs will make you such an efficient runner…a powerhouse of sorts. Time on your feet is crucial.

You may want to decide which race you want to be more of a harder effort. For instance you have a 50k and then a 50 miler 2-3 weeks later, perhaps focus on racing the 50k harder and then running the 50 miler at an easier effort. Or, you could utilize the 50k as more of a training run and then race the 50 miler. It all depends on what your goals are. But it is a fun way to play around with the distances and then lessens your likelihood of injury. Win win.

Stay on top of your stretching/massage work. I’ve said this in many other posts over the years but massage therapy has literally saved my running life and prevented me from injury in such a major way. I really want to say it is one of the things that keeps me healthy and strong. I use my flex spending account benefits with work and helps with being able to pay for it on a monthly basis. But if you can’t afford consistent sports massages make sure you stay diligent with foam rolling. And also yoga. It should become a staple in your fitness routine. Strength training is just as crucial. I would say include that as well as cross training at least 2-3 times a week. You don’t have to be an olympic lifter either. Even bodyweight exercises like planks/pushups/core work are beneficial.

Where my ultrarunners at?! What are some other ways you can prep for back to back ultras? Or back to back races in general…all runners feel free to chime in!

Weekly Running Report.

Hi there and happy Monday! I’m here to recap some miles from last week. The weekly mileage is getting up there as I train for some upcoming ultra races! I was able to get in 80.7 miles last week. Let’s recap and see how it all went down!

Monday AM- 6.31 miles in the early a.m. I’ve been loving starting my day running with the sunrise on Mondays. It’s always a reflective and chill type of run after doing some long runs on the weekends.
Monday PM- 2.01 mile warm up before teaching spin. Just getting the legs going again after the crazy long work day.
Tuesday- 10.21 miles with some hill repeats thrown in. Miles for breakfast.
Wednesday AM- 8.31 early morning miles, did a loop with run buds then finished the run solo. Last week was almost perfect running weather everyday. Crisp and cool in the mornings with the sun coming out to warm things up a bit. Loved it.
Wednesday PM- Took advantage of the great weather once again with a double run day. 3.31 miles done.
Thursday- 10.02 miles with the early morning run club. It feels good to get back to doing my morning 10 milers. I’m also feeling like some speed is slowly coming back after Brazos Bend 100. Yay for strong legs and recovery.

Also I’ve been enjoying a lot of post run sauna sessions. Great way to warm up after chilly morning runs for sure. Teaching classes at the gym definitely has tons of perks.

Friday- So we had some crazy cold/rainy/windy weather coming in over the weekend. So this long run got pushed to Friday early morning. YES, on a weekday work day morning. Thankfully it was Friday and not a whole lot was going on work wise so I knew I would be alright. A lot of COFFEE was had on this day though. 22.02 miles done.
Saturday- 12.22 miles with freezing rain. Yuck! I am just not a freezing rain/snow kinda gal. Anyway, thankful for run buds that came out to brave the weather with me. Got some back to back double digits in so yay for that. And yay for post run bevvies.

Sunday- 6.32 miles on the lake ending with speedy strides. This felt more like a rest day but happy to hit some numbers for the week.

And there you have it! Looks like I earned some brownie bourbon balls according to Smashrun?!! Haha. Who has the recipe?

Have a great Monday and week!

How’s your running going? What’s in your coffee cup today?
Double shot of espresso.

TGIFriday Faves.

Hi there and happy Friday to you! Hopefully you have some fun in store for your weekend. I am excited to have some relax time, good time with friends and of course running. But let’s get to my faves from this week!

A killer 22 mile run this morning. Honestly Fridays are quickly turning into my new favorite days to run long. It feels so…what shall I say…rebellious haha. Actually the weather tomorrow is supposed to turn crazy cold/rainy/windy so a few of us decided to get up mad early and switch the super long run to today. Super happy I did that. Pow.

4 foam rolling exercises for runners. I’m actually putting this here really as more of a reminder that I need to do it. LOL. Ya know, when I can’t get to my massage therapist and stuff.

California roll in a bowl? I’m feeling it. I bet it would be amazing too with real crabmeat. Hmm…

“You” on Netflix. Don’t spoil it for me because I’m on the 2nd episode but I think I will quickly get hooked to this one. Actually I really don’t like thriller type shows but something about this show makes me feel like I may get hooked. Ha. We shall see.

Have a great Friday!

What’s on tap for your weekend?

Random Thoughts Thursday.

Happy Thursday! It is random thoughts Thursday so let’s get straight to the rants and raves…

So yes we are mid way through January and my Christmas decorations are still up. Frankly I haven’t had time to take anything down. Work, running, gym, sleep, eat, repeat has been my life as of late. This weekend I am going to make Christmas cleanup happen.
Actually what it is, is that I think I still want to hold onto Christmas a little bit. I’m actually sipping on gingerbread spice tea as I type. It is marvelous.
I am back on my country music kick, y’all. I have no idea why but its something about country music that puts me in a good mood. I am such a Texan sometimes.
I am excited for warmer temps today and tomorrow, although the chilly weather will quickly return. Texas weather is so bipolar this time of year. But I will enjoy it while it lasts before the winter blast.

This is random but apparently a lot of famous people were born today. Happy birthday Michelle Obama! And Betty White! I tell you what Betty White is like the sassy lady I want to be in my later years.

What are some of your rants/raves/confessions today?