5 Reasons Why Running is the Cure as Told by Legally Blonde.

1. It can give you the best energizing mental boost…to get through that project at work or presentation. Sometimes you just need a clear mind to get through the work day. Running can do just that.

2. Some days you are just in a MOOD…you feel me? Running can totally turn a day around and make a bad day better.

3. It can give you an opportunity to get out with your running buds and vent about life while getting some miles in together. Like doing some girl talk and such. Hey…girls…we talk about just about everything.

4. It can get your through a funk or situation where you want to be lazy in bed and eat bon bons all day. Which, sometimes can be therapeutic. But some days you just need to get your ass up, get out of that funk and get going.

5. Because exercise gives you endorphins! Let’s just bottle those babies up and market them, shall we?

What are some reasons why you keep running?

Weds Spin Playlist.

Happy Wednesday to you! I’ve got some spin jams for you today! I also got my day started with another fantastic run by the lake. 8.08 miles done. I’m loving all of the crazy clouds lately.

Those of you new to the Wednesday spin playlist, I post my cycling workouts here every hump day. You can also find me on Spotify under thedancingrunner where I add playlists on a weekly basis.

Without further ado let’s get to the playlist! Check out my spin schedule to see where I’ll be teaching next in the Dallas/Ft. Worth area!

Let’s go for a ride!

Dance Apocalyptic- Janelle Monae: Warm up
Greenlight- Pitbull, Flo Rida: Standing run
Desset- Dawin: Rolling hills
Sixes- D.O.D.: Sprints
The Way You Move- Outkast: Tapbacks
Bring it Back- Shy Carter: Jumps
Back to Back- Drake: Climb 5/6/7
Morning After Dark- Timbaland: Climb 7/8/9
Run the World (Kaskade Mix)- Beyonce: Accelerations
Down in the DM (Remix)- Yo Gotti: Active recovery
Paradise- Benny Benassi, Chris Brown: Rolling hills
Around the World- Natalie La Rose: Jumps on a hill
Run- offaiah: Seated/standing run
Party Monster- The Weeknd: Climb 8/9/10
Trophy- Kayjo, RahRah the Savage: Sprints
Bourbon- Gallant: Cool down

What songs are you grooving to lately? Are you on Spotify?
Let’s be friends if we aren’t already!

Mother Nature Was Showing Off and Ultrarunner Staples.

Hey there! My morning started out a bit rainy and stormy but it quickly cleared and gave way to absolutely beautiful sunshine. Mother nature was just showing off today! 10.02 miles done.

So here are a few foods I absolutely love and think are great ultrarunner staples! When I was training for my 100 miler I made sure to include many of these in my diet! So if you are contemplating running an ultra (and staying healthy while doing it), take notes.

Avocados/nuts/etc. Healthy fats are the way to go. I love almonds (and almond milk!!), pistachios and generally could just eat avocados straight. Sprinkle a little sea salt/lime on there and boy you are good to go.

Lean protein. Grilled chicken, turkey, tuna, salmon etc are generally my go tos. They just keep me satisfied and full. Generally dinner will be chicken with a veggie and a complex carb.

Leafy greens- Spinach and kale are my two faves. Typically I’ll throw ‘em in a smoothie or will have a huge salad for lunch with cherry tomatoes and raw broccoli thrown in.

Greek yogurt. Typically I go for the nonfat kind and will throw on a bunch of fruit/maybe a few nuts or some granola. I love having this especially after a run. For some reason I crave things like yogurt/acai bowls and cold things post workout.

Sweet potatoes and butternut squash. I love everything spiralized and having these handy really helped me to not go crazy on the pasta and white refined carbs. I will throw on on some ground turkey and avocado, maybe some goat cheese and go to town.

Kombucha- I think it’s something about the probiotics I’m really digging with kombucha. As you know probiotics are fantastic for your digestive system. Plus it just gives me a ton of energy and makes me feel good. I drink kombucha probably twice a week…it can be pricey!

What are some of your go to runner superfoods?

Weekly Running Report.

Hope you all had a great weekend filled with relaxation and fun. I ran 74.1 miles total last week and the legs are feeling good! This was a little bump up in mileage from the last few weeks as I finally get my strength back after running Rocky Raccoon 100 a few short weeks ago. Let’s recap!

Monday lunch run- 7.03 miles in the afternoon just enjoying the sounds of nature. We had some pretty decent weather last week so I was just enjoying the sunshine and flowers starting to bloom.

Monday PM- 3.01 miles warming up before I taught a class at the gym. I had a little time to kill so I got in a run at the park. Legs kind of felt tired from the weekend. Typical Monday.

Tuesday AM- 10.21 miles in the morning…ran with the Irving Running Club then finished the last few miles on my own. I threw in some hills for good measure. I have signed up for a little climbing challenge on Strava for the month of March so I will be running up every hill I can find in my neighborhood. Gotta love it.

Wednesday AM- 8.15 miles, ran most of this with my neighbor and his doggie and then the last couple miles solo. Legs felt a little speedier today. Also, the sunrise off of the lake was quite wonderful.

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Wednesday PM- 4.11 miles, 8:54 pace before running off to gym.

Thursday AM- 10.25 miles, again with IRC then the last few on my own. I love when I have time to get a good chunk of my mileage done in the morning. Wouldn’t it be nice to just run all day long?? But busy working girl has gotta make that money, honey. Glad I got it in.

Thursday PM- I had more time in the afternoon since I got off work a little earlier so I did another 4.11 mile run, under 9 minute pace. Seeing the bluebonnets along my route made me so happy.

Friday- REST DAY

Saturday- 16.05 miles with lots of hills. I ran with my friends Tracy and Scott. Beautiful morning with just enough cloud cover. Followed that up with a little yoga on the bridge with Scott and my yogi friend Tricia. Just the perfect stretch after my long run.

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And hello, brunch with friends in Trinity Groves is always the icing on the cake.

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Sunday- 11.21 miles, most of this run was again with Tracy and Scott then a mile cool down. I think we are starting to form our own little run club. It’s always a good thing when you and your friends are on the same page with pace and distance.

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And there you have it!

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How was your week in running last week? Did you do any other fun workouts?
Aside from yoga, I did some strength training & CycleBar class on Wine Wednesday.

TGIFriday Faves.

Well, we did it…we made it through the work week. Happiest of Fridays to you! Hope you have some fun and relaxation in store, ladies!! (and gents! No I’m not leaving my men out. I know I have some male readers! Ha.)

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Let’s get to this week’s faves!

-Hello beautiful bluebonnets. Yes, there was a Texas bluebonnet sighting on my run yesterday afternoon. It was so marvelous. This time of year our state flower starts popping up everywhere and it makes my soul happy. It’s the most wonderful time of the year.

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-All of the amazing sunrises (and sunsets) by the water this week. I just wanna play outside in the sunshine all day.

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-Seeing my monthly mileage progress over the last few months. It has literally taken me years to get to this point, ya’ll. Started from the bottom now we’re here. Thank you, strong legs for getting me through.

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-Getting excited about fun girls trips I have coming soon. Galveston for a half marathon on the beach in April and we have already rented a condo. Then the Rock n Roll San Diego marathon with my runner girls in June. California always has a place in my heart and I’m ready to get back to run in SoCal! Bring it on.

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-And I’m going to end with a quote I am loving this week…so relevant to life! Love it love it. Thanks Goldfish Kiss.

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Have a beautiful weekend!

What are you up to this weekend?
Running (of course), yoga (YES!!) and lots of relaxing in the sun.

Day in the Life Lately.

I did a post on this a while back but since life has changed in the last few years I thought I’d do a day in the life post on my routine as of late. Life is still pretty busy but I’ve tried to manage to find a balance in the midst of it all. Having two jobs is always fun (full time working behind the scenes writing for television, part time fitness instructor) so it can get hectic from time to time. Gotta love it.

5-5:30 a.m.: Up and at ‘em for an early morning run with the Irving Running Club. I host this morning run group during the work week, so often times I will run with them, or run solo on days that we do not meet. The best way to start the day…see a stellar sunrise.

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7-7:30 a.m.: Shower, have a banana. Do some yoga stretching/foam rolling in my living room. Gotta stretch out those tight runner’s hips, calves and hamstrings.

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9 a.m.: Get to work, check some emails over my morning coffee. Put out a few early morning fires before our live show.

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11 a.m.: Live show (Marcus and Joni on Daystar if you watch Christian TV, it’s entertaining I promise you!) sit in the control room doing behind the scenes producer type stuff.

Noon: Show is over, lunchtime. Sometimes I’ll go for a 2nd short run for the day or I’ll wait until after work.

5:30 p.m.: Head out from work, maybe short run to warm up before heading to job number 2 for the day. Spin cycle at 24 Hour Fitness.

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6:30 p.m.: Teach class at the gym for an hour, maybe lift some weights after class if I have time.

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7:45-8 p.m.: Shower, eat dinner (usually prepped or something that I bought from Trader Joe’s) while catching up on the Real Housewives of Atlanta or some crazy reality shows.

8:30 p.m.: Accidentally fall asleep on the couch while watching said shows.

9:00 p.m.: Drag myself to the bed, bedtime and lights out by 9:30-ish.

Then get up and do it all again! So now you know.

What does your day in the life look like?

Weds Spin Playlist.

Happy hump day to you! I’ve got some awesome shiny tracks for your eardrums today! Just perfect for spin class, running and high intensity workouts! Hope you enjoy every minute!

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And as always check out where I’ll be teaching spin class next in the Dallas/Ft. Worth area!

Let’s go for a ride!!

Cake- Flo Rida: Warm up
Good Day- Yellow Claw, DJ Snake: Climb 4/5/6/7
Swalla: Jason Derulo: Accelerations
Rich Boy- Galantis: Jumps
Loyal- Chris Brown: Rolling hills
The Sweet Escape- Gwen Stefani: Tapbacks
Whine Up- Kat Deluna: Accelerations
Cold- Maroon 5, Future: Active recovery
Lay it All On Me (Remix)- Rudimental: Seated/standing run
Take Over Control- Afrojack: Climb 5/6/7/8
All My Love (Machel Montano Remix)- Ariana Grande & Major Lazer: Sprints
Flex- Party Boyz: Climb 7/8/9/10
The Way I Are- Timbaland: Rolling hills
In My Head- Party Favor: Jumps on a hill
Gecko (Overdrive)- Oliver Heldens: Sprints
Virtual Insanity- Jamiroquai: Cool down

Oh and before I go, those of you ladies interested in a fun spring race, feel free to JOIN ME at the Divas Half Marathon and 5k in Galveston on April 23rd!! It’s my birthday weekend & I am an ambassador for this race. My running friends and I will be partying all weekend! You know you want to come! Enter code 15CRPROMOTX to save 15% at checkout!!

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What songs are you grooving to lately?

7 Perks of Being a Morning Runner.

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1. You get to the coffee before anyone else. Fresh coffee made first thing in the morning is where it’s at.

2. You can get in 10 some odd miles before some people even hit snooze on their alarm clocks.

3. The roads & trails are quiet…mostly empty/traffic free which means more running for you.

4. Morning runners are just happier people in general. I’m just saying, I’m sure there is a poll somewhere out there to prove this.

5. You can go home after work and plop down on the couch without a care in the world. Workout is over and done with.

6. I’m telling you that friends that run with you in the morning will be your BFFs. With the exception of a couple of really awesome girlfriends, most of my friends are runners and we are as thick as thieves. Plus they probably know me better than anyone because they have seen me half asleep and cranky first thing in the a.m.

7. Once you start a habit of running first thing in the morning, it usually pretty much sticks. I’ve been running in the mornings for years and I never really get tired of it. It’s kind of like breathing…it’s just something you do. I do love switching it up every now and again (lunchtime runs come in close 2nd) but in general morning runs are where it’s at.

What are some things you love about running in the mornings?

Weekly Running Report.

Hello there! I am back from a long weekend. I didn’t even get to post my TGIFriday Faves (I know, who am I?) on Friday but I promise I’ll make it up to you this week. I have missed ya’ll!

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That pic was from happy hour last week with my fellow Dallas Fitness Ambassadors. FUN group indeed!

So, let’s recap last week’s mileage, shall we? I got in 70.3 miles last week and have lived to tell you about it. Ha, that’s actually kind of a typical week for me lately, but I’m slowly building back up from my crazy 100 mile race not long ago. I’ve got a few races on tap for spring and summer (including a fun marathon girls trip to San Diego!) so should be a good time.

Monday lunch miles- 7.21 miles at an 8:40 pace for lunch. I love doing my lunch time runs because the gym that I work at is literally next door, so I can shower and go back to my 9-5. Which is also real close by. Hey! It’s a win win situation. Talk about convenience.

Monday PM- Quick 3.02 miles, 8:35 pace. Warming up before teaching a class after work.

Tuesday AM- 8.22 miles…catching up with some Irving Running Club peeps I hadn’t seen in a while. Good times. We love our shoe pics.

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Tuesday PM- Warming up before teaching a class again. Kind of slow-ish easy 3.02 miles, 9:23 pace. Legs felt tired.

Wednesday AM- 10.11 miles around the lake in the morning, 8:58 pace. Ran with my neighbor for 7 and then finished the rest on my own.

Thursday AM- 7.12 Irving Running Club miles. I kind of love that we meet at the coffee shop because I run up until the shop opens. Caffeine and running, match made in heaven.

Thursday PM- 4.11 miles after work, took a half day to drive to Houston to see about family matters. I literally need some run time before being in the car with my mother for a long period of time. I love her, but you feel me.

Friday & Saturday- Road tripping and REST. I had some wonderful meals fueling for Sunday’s marathon though. Thank you FitFuel in Houston. Hello, grass fed sirloin with egg whites and sweet potatoes. Good gracious that was delicious.

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Sunday- Paced the Cowtown Marathon. And then ran a mile and some change back to my car! HA. Anyway, most of you know I paced 4:30 last year at the Irving Marathon. I actually LOVE being a pacer! Helping others reach their goals through running is a wonderful thing. It’s my little way of giving back to the community.

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And there you have it!

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How was your weekend? What did you do?

5 Ways to Bounce Back from a 100 Mile Race.

I have to tell you, I could probably write multiple blog posts just on Q & A alone since so many folks have had questions regarding my 100 mile race not too long ago. It was an incredible (and long) journey, but I am so glad to say I have survived to talk to you about it! Someone said it perfectly when they said that to run 100 miles is to live a lifetime in a day. (and then some). It is truly something I will remember for the rest of my life. Here are a few ways I have bounced back from this crazy awesome race distance and some ways to recover and get back out on those roads (or on the dirt path).

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1. Motion is lotion! This is kind of my favorite saying right now. Honestly, the movement shouldn’t stop once you cross that finish line. I know, you will want to find the nearest chair or stretcher…haha possible but to keep the blood flow going you must move that body. I could barely walk to the car but I made sure to make my legs move around a bit right after I got finished. The more you are able to at least walk a bit the better your body will feel.

2. Hydration is still important. Sure you have been eating and consuming liquids throughout the race. So much so that you actually get TIRED of it. But make sure you replenish your body post race. Especially with electrolytes. Honestly I would consume wine, beer etc in extreme moderation for at least a day or so. 100 miles can really beat you up and deplete you and the last thing really I wanted was alcohol. I thought that would be quite the opposite (I was craving wine actually when I finished my 50 miler). But yes, water…NUUN or Gatorade, all of these things will help you recover faster.

3. It will be hard to get comfortable when you go to bed that night. My body was shaking, my feet were swollen and so fatigued, it was unlike any type of post race feeling I’ve ever felt before. I personally did not do an ice bath, etc I just let my body recover naturally and the muscles just rest on their own. Compression may help but elevate your feet and just let things rinse themselves out. After that first night post 100 miler, my body pretty much slowly got back to normal. Sore but the same ole same. So…get through the rough 1st night and you will be good.

4. Don’t feel bad about eating ALL of the foods. Chances are it will be crazy hard to replenish all of the ridiculous amount of calories you burned during the 100 miler. But if you’re hungry (RUNger…the struggle is real) eat whatever it is you are craving. I don’t like sweets as much as I used to when I was younger but I crave all of the salty foods. A burger (my meal of choice post race), sushi, a loaded salad with a ton of pickles…haha YUM. Try to get some wholesome foods back in you though but some that are satisfying and will fill you up. Protein, veggies, avocado etc.

5. And remember, recovery looks different for everyone. If you are a seasoned marathoner that also has a few ultras under your belt like myself, recovery will be a lot easier for you. It all depends on the person’s body and ability to bounce back. Just be sure to listen to your body and what it is telling you. I’ve gotten really good at knowing when to push and when to pull back. But this is from years of patience, experience and training. It’s all a balancing act.

Ultrarunners, what are some ways you have recovered from a 100 mile race?