Weds Spin Playlist.

Hey there and happy hump day! Today is the day I share my workout jams with you today! I also have a spin cycling workout for my fellow fitness instructors. Let’s go for a ride!

Be sure to follow me on Spotify plus see my teaching schedule here to see where I’ll be at next if you’re local!

Megatron- Nicki Minaj: Warm up
Barraca- Garmiani: Accelerations
Good Feeling (Hook N Sling Remix)- Flo Rida: Rolling hills
Dreamer- Tommy Trash: Seated/standing run
King’s Dead- Jay Rock, Kendrick Lamar: Hill climb
Keep it Goin- Deorro: Sprints
Throwback- B.o.B., Chris Brown: Tapbacks
F**k Love- Iggy Azalea: Sprints
Your Melody- Mesto; Active recovery
Going Bad- Drake: Rolling hills
Night Service Only- CID: Jumps on a hill
Sweet But Psycho- Ava Max: Tapbacks
Turnin Me On- Keri Wilson, Lil Wayne: Seated/standing run
Magenta Riddim- DJ Snake: Accelerations
Clout- Offset, Cardi B: Hill climb
In the Air- Tom and Jame: Sprints
Soundscapes- L’Indecis: Cool down

What songs are you moving and grooving to this week?

Weds Spin Playlist.

It is spin cycle Wednesday and I am here to deliver some new hot tracks and workout throwbacks! These songs are great for running, spin class or any high energy workouts! And of course I have a workout for my fellow fitness instructors. Check it out!

And as always check out where I’m teaching class next if you’re local to the Dallas Ft. Worth area! Plus follow me on Spotify: thedancingrunner

Let’s go for a ride!

Close to Me- Ellie Goulding, Diplo, Swae Lee (Felix Cartal Remix): Warm up
Twerk- City Girls, Cardi B: Accelerations
Umbrella (Travis Barker Remix)- Rihanna, Jay-Z: Rolling hills
Medicine- Jennifer Lopez, French Montana: Jumps
Gucci Fendi Prada- Merk & Fremont: Tapbacks
Bubblegum- Jason Derulo: Hill climb
Boomshakalak- Mr. Black: Sprints
Out of My Mind- Skytech: Active recovery
Make it Rain- Travis Porter: Sprints
Uproar- Lil Wayne: Rolling hills
Run the World (Kaskade Remix)- Beyonce: Tapbacks/Hill climb
I Got Love- Don Diablo, Nate Dogg: Accelerations
Beautiful- Snoop Dogg, Pharrell: Rolling hills
Wild Ones- Sia: Jumps on a hill
Into You- Ariana Grande: Seated/standing run
Backing Lights- Chester Young, Castion: Sprints
Latch- Disclosure, Sam Smith: Cool down

What songs are rocking your workouts this week?

Cold Weather Running Mantras.

Do you believe in running mantras? I certainly think it helps to have a few things you say to yourself to get you OUT THE DOOR when the temps are dropping. Because let’s be honest. It would be much easier to roll back into bed when it’s freezing out. So, here I am, the cheerful motivational cold weather run lover to save the day and make you get your hiney up and get to running.

Here are some of my favorite cold weather running mantras.

-No such thing as bad weather, just soft people.
-The faster you run, the sooner you’re done.
-Find your STRONG.
-It’s *snot* that cold!
-It’s only cold if you’re standing still.
-The temps may drop, but the running won’t stop.
-I put in my time, no matter the circumstances.
-Cold weather running…it hurts so good.
-If you wait for perfect running conditions, you’ll never get anything done.
-OUTRUN the weather.
-Fitness isn’t a seasonal hobby. Fitness is a lifestyle.
-Today’s forecast…’holy crap I can’t feel my face’ DEGREES!
-The cold clears your head. RUN.

What are some of your cold weather running mantras?

Birthday Run and 34 Lessons in 34 Years.

So a few years ago when I started running ultramarathons…I began a tradition of running my age in miles on my birthday. It is definitely a FUN thing to do, and really a great time to reflect on the many blessings over the years. I started this run early, and ran loops through some of my most favorite parts of town. Definitely starting the run EARLY in the morning makes a huge difference, too! I started this run just before 5 am and was done just in time for birthday brunch and fun times in the sunshine.

Today I thought I’d share 34 lessons in the 34 years I’ve been on this wonderful earth. In no particular order…here it goes…

1. People aren’t always going to agree with you. That is the beauty of life. I’ve especially learned in the blogging world that we all have amazing insight to contribute and you don’t always know everything. I’m forever a student, learning something new. I feel like the minute you know everything and stop learning from people and experiences – is the moment you stop living.

2. Your everyday can take an unexpected turn in an instant. Enjoy the NOW. I have to continuously remind myself of this since I’m always moving onto or thinking about my next task. Being in the present is where it’s at.

3. Get by with a little help from your friends. In the last year especially with running my friends have really helped me enjoy running more, and have inspired me to become a better runner. I’m so thankful for that community. I’ve found MY PEOPLE, so to speak.

4. We all have a story to tell. Document things that are special in your life. Take pictures of everything. Relish in all the incredible memories that LIFE brings.

5. Throw the rules out the window. It is all about change and you need to be able to adjust and be resilient to the changes.

6. Your mind is an extremely powerful tool. Cultivate good things around you and fill your mind with good things and good thoughts.

7. You can always just do ONE MORE MILE. Or take one more step, or hold on for just a bit longer. Always.

8. Laugh – with friends, loved ones, laugh at yourself! Laughter is sometimes the most wonderful healer.

9. Don’t be fooled by someone’s green grass and pretty lawn and landscape. You don’t know what is in the house or under the foundation. People especially on social media, share only what they want you to know. Work on you and forget the rest.

10. You never know when someone needs to hear a kind word. I know sometimes I will think kind words about someone and not say it out loud. That just may be the one thing that helps that person get through their day.

11. It’s okay to let people in. To be transparent. To share your deep emotions. And it feels good sometimes to just let it out.

12. Be efficient with your time. Work smarter, not harder.

13. You don’t have to commit to all of the things.

14. Say NO – and mean it. Especially if it is something that you feel like is an obligation more than something you actually want to do.

15. Drink your water! I keep a big jug in my office and just sip sip sip all day long. It does wonders for not only your skin/body but your thinking!! Throw some cucumbers and lemon in it to spice it up.

16. Make a delicious meal in the beginning of the week you can eat off of for a few days to save time and money on dinner when evenings are busy. Like this one. Let me know how you like it.

17. Coffee is everything. So is wine.

18. A spa pedicure can sometimes turn your entire day around.

19. A POP OF COLOR usually makes all the difference.

20. A day of rest is never a day wasted. Do what you need to do to recharge the batteries.

21. If someone crosses your mind, check on them. My intuition is really good at stuff like this.

22. There’s no one size fits all approach to wellness. Do the things that keep your body and mind active and that will go a long way.

23. People are going to disappoint you. How wonderful it is that we all make mistakes. Okay – not mistakes, more like happy accidents. Ha.

24. Slow down. We are all going a thousand miles an hour in this fast paced world. Take the time to breathe and savor it all in.

25. Energies are very real. The good and the bad. Spend more time around the good and less around the draining.

26. There are some people that just come and go in life. Some folks have a specific chapter and purpose that they belong in and then, it’s time for them to go. That is perfectly okay.

27. Eat your greens. I try to include lots of spinach in my diet. Like Popeye! Love me some spinach.

28. Be thankful in all things big and small. I try to practice gratitude and being thankful everyday.

29. Get off of the beaten path. I’m all about the wanderlust. Getting outdoors really helps put things in perspective.

30. We make plans sometimes, and God laughs. Some days you just need to let all of those expectations go and just go with the flow.

31. Self promotion is overrated.

32. Turn off the Wi-Fi and talk to each other. Honestly, talking feels like a lost art in this generation. Really take the time to hear someone’s story and their thoughts on a subject.

33. Do the crazy thing that you can’t stop thinking about doing.

34. If you’re passionate – you will prioritize. Abso-freaking lately.

What are some lessons you’ve learned over the years?

12 of My Favorite Running Quotes.

1. Either you run the day or the day runs you. -Jim Rohn

2. It is impossible to win the race unless you venture to run, impossible to win the victory unless you dare to battle. -Richard M. DeVos

3. A lot of people run a race to see who is fastest. I run to see who has the most guts, who can punish himself into exhausting pace, and then at the end, punish himself even more. -Steve Prefontaine

4. Success is the sum of small efforts, repeated day in and day out. -Robert Collier

5. To be a good runner, you must first be a good athlete. -Jay Johnson

6. We all have dreams. But in order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline, and effort. -Jesse Owens

7. Running allows me to set my mind free. Nothing seems impossible. Nothing unattainable. -Kara Goucher

8. I think I get addicted to the feelings associated with the end of a long run. I love feeling empty, clean, worn out, and sweat-purged. I love that good ache of the muscles that have done me proud. -Kristin Armstrong

9. It’s very hard at the beginning to understand that the whole idea is not to beat the other runners. Eventually, you learn that the competition is against the little voice inside you that wants you to quit. -George Sheehan

10. Run often. Run long. But never outrun your joy of running. -Julie Isphording

11. There is magic in misery. Just ask any runner. -Dean Karnazes

12. People sometimes sneer at those who run every day, claiming they’ll go to any length to live longer. But don’t think that’s the reason most people run. Most runners run not because they want to live longer, but because they want to live life to the fullest. If you’re going to while away the years, it’s far better to live them with clear goals and fully alive then in a fog, and I believe running helps you to do that. Exerting yourself to the fullest within your individual limits: that’s the essence of running, and a metaphor for life.- Haruki Murakami

What are some of your favorite running quotes?

Real Talk Tuesdays: On Running, Training and Staying in Your Own Lane.

Hey there! So I thought we’d start a little series that I would like to call ‘Real Talk Tuesdays’. Well, for me every day is a real talk kind of day, since this is my little space to rant and talk about training and such. But I always have a few thoughts rolling around in my head that I’d like to share with the blogosphere. So here it goes.

I’ve seen this term come up a few times on social media and it’s just kind of my favorite saying in general. Frankly it is how I like to live my life, and how I prefer to run and train for races. Stay in your own lane.

But what does that mean, really? I think runners are always pretty hard and critical of themselves. I say this because I was once that overly critical and self judgmental person when it came to my own training. I would constantly compare myself – my pace, my weekly mileage etc. to other people’s. Nothing was ever good enough. Every time I DID NOT set a personal record in whatever racing distance, it would JACK with me emotionally. Really, my entire well being was linked to running. This, in my opinion, is not how someone should live their life.

Running is supposed to bring you joy, it is supposed to enhance the amazing life you already have. When I run nowadays, I compare it to like being a child. I go PLAY, and I enjoy my playtime. Some days, I run fast. I do speedwork, strides or what have you. I push my body. Some days I run for hours and hours on end. Because it FEELS GOOD to me – to work hard. Even if sometimes I have a bad run. It is not the end of the world. I don’t log on to social media and complain about it. I chalk it up to exactly what it is, a bad run. Tomorrow’s run will be better.

And as far as the social media world goes, I STAY in my own lane. Meaning, I train my ass off and I keep my head down and try not to compare myself to other runners. When I see that others are successful, I am proud of them and their accomplishments. When I see my fellow run buddies are down or hurting – I do whatever I can do lift them up. Because I see myself in a lot of these people. I’ve been injured. I know how shitty it feels to not be running. It can truly take a toll on you. But sometimes all you need is that encouragement, that things will get better. The storm doesn’t stick around forever. It will pass, you will be healthy and you will run again. Believe it.

But really, I love running for ME. I love staying in my own lane. Doing me, enjoying running – and remembering why I started this journey in the first place. Running has brought joy, blessings, wonderful friendships – and has healed me in more ways than one. And the races, the medals, the amazing ultra WINS – those are just the icing on the cake.

Stay in your lane. In the end you’ll be glad you did.

Thank you, Kanye.

How’s your training going? Do you tend to play the comparison game when it comes to your running or do you stay in your own lane?

8 Ways to Get Your Running Groove Back.

8 cloudy miles this morning before a busy work day. We have some rain coming in for the next few days which I am thankful for! Hopefully it will cool it down a bit.

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So I thought today would be a great day to talk about getting that mojo back. You know what I mean…that passion, that FIRE for running and racing. A lot of times rest and recovery is needed to get back in the game but some days we just need a little kick in the pants to get moving. Here are some ways you can get your groove back.

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1. Start back slowly. Ease back in especially if you have been out of the running game for a while. Do some run/walk intervals if you have to until you’re able to run at a steady state for 30 minutes or more.

2. Build a foundation. In order to get back into running and training it’s vital that you build a base. Then you can start racking up the miles from there.

3. Find a training plan or a goal race. My favorite plans are from Hal Higdon because they’re really easy to build around a busy lifestyle especially if you have a career.

4. Learn to ride the roller coaster. So not every run is going to be super fast super awesome and super speedy. It’s okay to have bad days and just know that those days WILL make you a stronger runner. Your attitude in dealing with those blah days makes all the difference.

5. Buy yourself a snazzy new pair of running shoes. I don’t know about you but my power color is pink. Call me a girly girl if you must. Get me a pink pair of running shoes and I will go to town. Find a stylish fun pair that your feet love and it will motivate you to get out there.

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6. Stop comparing. With social media (and blogging) it’s easy to compare ourselves to other runners. Who is lighter, faster, has the most runner swag. Bye Felicia. Forget all of that. Put your head down and DO YOU. Be confident in yourself and your abilities. We are all on our own journeys and that is the most beautiful part of the sport.

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7. Mix up the time of day that you run…or your running route. Just simple changes like this help to shake it up a bit. Although I’ll always and forever be a bias morning runner. Just getting it in and knowing it’s done and over with just feels so productive.

8. Think about that runner’s high…and how you will feel after every run. Being armed with endorphins is the best way to take on the day.

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What are some ways you like to get your running groove back?

Last Minute Marathon Tips and a 26.2 Checklist.

Oh yes it’s that time again! Racing season. I went and ran some easy miles this morning to loosen the legs up. 3 days til the Tyler Rose Marathon! Ahhh. Bring on those hills. Mounds of opportunity. Haha.

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So since many folks will be lining up to tackle some serious mileage Sunday (hello, Tyler Rose & the thousands of Chicago marathoners!) I thought today would be a good day to go over some quick tips to get you geared up and ready to go.

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But first…a nice checklist of things you will want to make sure you have handy! Make sure to have these items handy in your pre/post race bag.

Watch/GPS/Garmin (Charged up too! Hey I’ve made the mistake thinking it was already charged and it was not. Plug it up a couple of days in advance so you will know for sure.)

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Sunscreen/bug spray

Sunglasses

Gloves/armwarmers/etc (in case you are running a CHILLY race! Gloves will be a must for any run under about 45 degrees or so.)

Hydration (This is more so if you use some special electrolytes like Nuun otherwise just use what they have on the course) and energy jelly beans or Gu.

Lip balm (For me…so crucial! I am a lip balm addict.)

Money/ID or debit card for some post race fun

SPI belt (It will help you hold your GU/energy gels during the race) If you don’t have one…usually major marathon expos will have a booth that sells ‘em. Or get one from your local running store.

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Garbage bag or poncho

Vaseline or body glide

Extra safety pins

Toilet paper

Ipod/headphones…or of course you could be a savage like me and run with your phone in your hand playing music out loud. And duh…get a protective phone case…hashtag life changer. I have a firm grip on that bad boy, I tell ya.

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Here are a few last minute tips you will want to keep in your pocket for when times get tough on that course!

Start at a conservative pace. You will want to make sure you have some energy in the bank for that last half of the race. Resist the urge to push too fast out the gate especially if you are running a FULL marathon. You will be so thankful that you did so.

Smile! Laugh at yourself. High five some spectators on the course! All of these things keep you relaxed and in the zone. Try and stay positive and fight the urge to say negative things to yourself. You CAN do this!

Have a mantra. Whether it’s ‘trust those legs’, ‘mind over matter’, or some bible scripture make sure you keep those words in the forefront of your mind at all times. It will help when you hit the wall in those later miles.

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Stay present. Run the mile you are in.

But also it helps to break down how far you have to go in your head. Maybe think of a marathon as 2 10 milers and a 10k. Breaking it up in your head will definitely make this obstacle more manageable in your brain.

-Our minds are so powerful. So much of staying in the game is based on what you tell yourself and what’s going on in that brain of yours. Stay mentally strong and mentally prepared going into this race and you will be good to go.

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Those of you racing this fall…happy RUNNING! Good vibes, good luck, run hard and have FUN.

What are some last minute tips you have for those of us racing this fall?

8 Before 8, 15 Miles and Labor Day Wknd Recap.

Hello happy people! I got my morning started with 8 miles before 8 a.m. Definitely a great way to kick off this short work week!

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Hope you all had a lovely Labor Day weekend. I got to run, play in the sun and spend some time with friends and fam! Here are a few snapshots from the last few days…

Saturday morning 15 miler…it was hot hot hot. Good thing I was up nice & early.

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Followed by a visit to the Dallas Farmers Market. Seriously need to make this a weekend ritual. Hello juicy peaches.

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And I am in love with these colorful squash. Probably because they look like green and yellow pumpkins.

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Plus…beer pickles? Pretty freaking incredible.

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Saturday night wine time. Meiomi Pinot Noir…is the best. Especially when it’s on sale.

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Sunday miles. All smiles.

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Pumpkin spiced Americano. Because YOLO.

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Sunday brunch / mama time at the Blues and Jazz festival.

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Labor Day is meant for yoga, spa pedicures and massages.

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And of course, a little more running in my hot pink shorts and shoes.

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Ending the weekend with some acai bowl goodness. Extra coconut please. Yum.

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How was your weekend? Do you go to the farmer’s market in your hometown?

Throwback Thursday – Thank You, Running.

7 miles this morning enjoying some beautiful coral skies. I am very much looking forward to a little rest day tomorrow before my Saturday long run! Bring on 20 miles.

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So the folks over at Brooks inspired me to write my #thankyourunning story today and why I have so much gratitude for this wonderful sport.

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(source)

I remember like it was yesterday…7 years ago when I set out for my very first social run over at Luke’s Locker – a local running store in the Dallas area. I had just been laid off from a stressful job working lots of odd hours in TV news as an editor and I needed some serious change in my life. I wanted to be active, happy and passionate about things again. I loved working out but at the time it was not a priority in my life due to my crazy career chasing doom and gloom / breaking news. Being laid off I have to say was truly a blessing in disguise.
While unemployed I fell in love with running and working out again. It cleared my mind, made me feel good and was a great way to stay out of trouble while I was looking for a new gig. I also met some amazing new runner friends who I eventually trained and ran my very first half marathon with.

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We all ran in honor of our friend Angie, who was battling breast cancer at the time.

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I eventually got a job working where I work now, in Christian television as a producer writing promos and commercial stuff. It is a great gig and a refreshing environment to be in. I also am able to use my creativity in a new way and I get a chance to write a lot more positive, encouraging stories. Plus…working normal hours is truly wonderful! Yeah, I do not miss that overnight stuff, not one bit.

I’ve also been able to enjoy my running and focus on it a lot more. To this day I’ve run a total of 14 marathons, 22 half marathons and more 5ks and 15ks than I can count. I have also dabbled in some ultra running and am looking forward to training for my 2nd 50K in 2016.

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I am so thankful for running because it has helped me get through so many challenges and hardships I’ve had in this life. It has healed me through a painful breakup, tough times when I was feeling low and also times when I was feeling awesome. I will forever be grateful for my ability to run and enjoy this wonderful life of mine.

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Thank you, running.

What are some reasons why you are thankful for your ability to run?