Weekly Running Report.

Hope you all had an amazing weekend and were able to get in some fun in the sun! Let’s recap some of last week’s running. I bumped it back up with a grand total of 70.4 miles last week! On to the recap.

Monday- Post marathon recovery day after my PR at Rock n Roll San Diego. Didn’t do much but stretching on this day since I was traveling. It was quite nice.

Tuesday- Back home, 10.01 miles at a very slowish pace on my day off. Nice and easy recovery running…motion is lotion, as they say.

Wednesday AM- 8.10 lunchtime miles in the shade. I’ll take every little bit of shade that I can get since it is heating up outside. But I’m kind of starting to love the balmy weather.

Wednesday PM- 3.02 miles since I got off work fairly early. Just killing a little time in the evening. Felt good to get back to running twice a day.

Thursday AM- 10.08 miles with the Irving Running Club crew. Talk about a pretty sunrise. I am in love. It was nice and cool and breezy that morning too.

Thursday PM- 2.02 warm up miles, 7:50 pace before teaching a class at the gym. Waking the legs up from the work day.

Friday AM- 7.02 morning miles. It felt kind of odd to run on Friday since this is usually my day off but since I took off on Monday I thought I would run. We had a wild Texas storm come through towards the end of this run so the last mile was done literally in circles in the parking garage. HA. Gotta love that.

Friday PM- 4.02 miles after work. Usually my Fridays are pretty tame so I got my nails done and then did some sunset running in the park.

Saturday- 16.11 early miles with Tracy. It was fun running with my buddy again and catching up. We always have the best girl talk that is for sure. 

Sunday- 10.02 solo miles at White Rock Lake. I did this run in the afternoon and it was fairly warm out so I was surprised to see so many folks out and about. Little kiddos selling lemonade and treats, sailboats, bikers and just causal walkers. Great people watching situation.

Of course, running is always the icing on the cake when there’s brunch involved on that same day. Avocado and eggs for the win.

And there you have it!

How was your weekend? What did you do?
Running, party on Saturday night, brunch, and lots of sunshine.

TGIFriday Faves.

That Friday feeling, oh…you have to admit it is the best, right? Hope you have some fun in store.

Let’s get to this week’s faves!

Where did all the smiling people go? I just love this.

-Ridiculous looking sunrise on the run this week. As in ridiculously awesome. I am a sucker for pretty clouds.

-Just watermelon in any form lately. Did you check out my watermelon mint feta recipe? Get you some.

Why running helps you think. I have been running without music lately actually. Best time for brainstorming or just thinking things through in general.

-And this…because it’s just so…me.

Have a great weekend!

What are you up to this weekend?
Fun in the sun, lots of running, relaxing, brunching…etc.

Because I Haven’t Forgotten About Spin Playlists This Week and Watermelon Mint Feta Salad.

Ya’ll, I know I have been slacking on the spin playlists lately. So I am bringing them back! Of course with some cycle workouts to go along with it. These songs are all high energy and great for running, spin and whatever other crazy workout you have in mind!

Let’s get to it! Enjoy the jams and the summer recipe!

And check out where I’ll be teaching at 24 Hour Fitness locations in the DFW area.

Gone- Afrojack, Ty Dolla Sign: Warm up
Pass the Courvoisier- Busta Rhymes: Standing run
Countdown- Beyonce: Hill climb
Hotel- Cassidy: Jumps
Woah!- Black Rob: Rolling hills
Deeper Love- Jauz: Sprints
Heads Will Roll (A-Trak Remix)- Yeah Yeah Yeahs: Tapbacks
Truffle Butter- Nicki Minaj, Drake, Lil Wayne: Jumps on a hill
I’m Different- 2 Chainz: Accelerations
Talking Body- Tove Lo: Rolling hills
What U Workin’ With?- Gwen Stefani, Justin Timberlake: Hill climb
2 On- Tinashe: Active recovery
Play Hard- David Guetta feat Neyo: Sprints
I Cry- Flo Rida: Standing run
Clumsy- Fergie: Rolling hills
Luxury: Cococure- Maxwell: Cool down

Follow the Leader- Wisin & Yandel, Jennifer Lopez: Warm up
Sugar- Flo Rida feat Wynter: Tapbacks
Work- Electric Bodega: Accelerations
Be Right There- Diplo, Sleepy Tom: Rolling hills
Workin’ Day and Night- Michael Jackson: Hill climb
Somebody (Gazzo Remix)- Natalie La Rose, Jeremih: Jumps on a hill
You’re Makin’ Me High- KIKKR, Ideh: Tapbacks
Boom Boom Pow- Black Eyed Peas: Sprints
Hype- Dizzee Rascal: Tapbacks
WTF- Missy Elliot: Active recovery
Take it to Da House- Trick Daddy: Hill climb
Runaway- Galantis: Sprints
The Way I Are- Timbaland: Seated/standing run
Drop it Low- Kat Deluna: Sprints
Keep You in Mind- Guordan Banks: Cool down

Switching gears a bit…do you need a delicious refreshing post run/workout snack to nibble on by the pool? Try my rendition of this watermelon mint feta salad! And enjoy.

-1 medium watermelon, freshly chopped up
-1 cup of crumbled feta cheese
-2 lemons, juiced
-Lemon zest
-A drizzle or two of extra virgin olive oil
-1 cup of freshly chopped mint leaves
-Sea salt and freshly ground pepper to taste

Add chopped watermelon to a glass bowl. Watermelon can be chilled or chilled after preparing this dish. Drizzle olive oil, add feta cheese and salt/pepper to taste. Add lemon juice and mix altogether thoroughly until evenly distributed. Sprinkle mint leaves on top, extra feta if you have it and lemon zest on top (I like to be generous as I like the taste of zest but add as much or as little as you desire). Chill in refrigerator for 5-10 minutes, then serve! Perfect poolside snack.

What are some of your favorite recipes for summer?

New PR! Rock n Roll San Diego Marathon 2017 Recap.

Happy Global Running Day!! You guys, this week has been quite the whirlwind. But I am back from my long weekend in beautiful San Diego, California! I almost did not want to come back to Dallas because I was having so much fun. Anyway, let’s recap the marathon a bit, shall we?

I flew into San Diego on Saturday and immediately made my way to the expo to get my goodies. Of course I had to stop at the Brooks Running center to check out the latest and greatest in running gear.

I even ran into my homeboy Meb, fantastic super human Olympian! I met him in Dallas at a UCan event years ago so it was great to hang with him again for a bit.

And alas my running blogger boos Fallon and Mai! We have been reading each others blogs for a while now so it was so great to run into them. Hashtag I’m kind of jealous that they are originally from California and get to run here all of the time.

The next morning I got my bib on and made my way out to Balboa Park. It was a 6:15 a.m. start which is pretty early but with the time change I was wide awake and ready to get going.

I started things off just running by feel, since honestly I did not know what to expect with this race. As most of you know I just ran the 50 miler a few short weeks ago, and have been keeping my weekly mileage fairly high. I knew for sure I was in better shape than when I ran this same marathon last year. So I expected to hopefully have a faster time than last year. But as far as a legit PR, I was doubtful. The full marathon course is tough, going up an intense hill at mile 23 that is basically relentless. A lot of people choose the half over the 26.2 distance for this race because of that very hill. But, I was ready to take on the challenge since I’ve been doing lots of hill training.

The first half of the race I ran pretty conservatively, finishing at the half mark at 1:49 and some change. After the half mark there are some elevation changes and eventually we end up in Mission Bay, which is a great view of the beach and lots of folks out there to cheer us on. I was starting to feel tired around this point which was after mile 18 or so but I kept on trucking because I knew that giant hill up the highway was coming.

On the highway lots of folks start walking but I just kept my head down and knew it would be over soon. Then the course kind of does a bit of a downhill on back into downtown. Lots of spectators here. I looked down at my watch and saw that I had plenty of time and I was actually going to PR. What a thrill that was! I was definitely not expecting to run my fastest ever marathon on this course. Hallelujah. All of the blood sweat and tears is paying off.

3:45:40 finish, 8:37 pace, feeling good feeling great. On a hard ass course! Hey buddy, I will take it.

Celebration with wine was definitely in order. Cheers to life.

How was your weekend? What are you looking forward to this upcoming weekend?
Pool time, some hot runs in the sun and catching up with friends. Bring on summer.

The ABCs of Marathon Training.

So along with summer comes lots of us racking up the miles and gearing up for fall marathons. So I thought I’d do a fun post on the ABCs of everything you need to do in order to have a successful training season. Let’s get to it!

-Acclimate to the weather. Especially in the summer time lots of us have to get used to running in the heat. For me it helps to not only run in the mornings but to do some miles during the heat of the day. Just to be sure get your hydration on during and after.

-Buy the right gear. Whether it’s a fuel belt for your hydration or the latest Garmin or GPS watch you always want to make sure your gear is on point for those long training runs.

-Carry some GU/fruit chewies/energy beans. Whatever is your fancy be sure you have the proper fuel to keep your energy stores high. This is especially important as you get into higher mileage. You need gas in the tank to keep going. My personal fave is the salted caramel GU. Gets the job done.

-Ditch the Friday night happy hours. Hey, if you are going to get up early on Saturday morning, it is your only option. That wine or margarita will still be waiting for you when your Saturday long run is complete.

-Enjoy every mile. Sure the first mile is always the hardest but once you get into your run, don’t spend a ton of time looking at your watch/obsessing over pace and what have you. Take the time to breathe, feel the wind on your face, and enjoying the beautiful nature around you.

-Face it – not every training run will be amazing. You will have days where you are just not feeling it, your legs will feel like lead and you are just not about that life. But the bad runs make the good runs even more amazing.

-Get over it – the hills that is! Do your hill training. It will make you a stronger runner that is for sure. Mounds of opportunity.

-Have a few running buddies that make the miles fly by faster. Whether that means joining a running club or just finding a few friends in your neighborhood that will join you for some miles. It makes things a lot more enjoyable sometimes if you have someone to talk to.

-If you have to – take an extra rest day. And don’t try to cram if you miss a day of running – just pick back up where you left off. Runners are not very good at rest days but we all need ‘em.

-Join Strava – it is so super motivating as a training tool. Find me on there if you join!

-Kicks are important. I’m talking about runner kicks, ya’ll! Yes, that is slang for running shoes. Be sure to change out your kicks every few months. I like to have a few in rotation that I run in so I don’t run one particular pair into the ground.

-Leave it all out on the track/trail/pavement. Whether that is the stress of the day, or just when it comes to pushing/challenging yourself on a speed workout. Hard work pays off in the end.

-Make time in your schedule for cross training. Yoga, cycling, swimming, strength training are all excellent options.

-Never push something that feels like an injury coming on. This goes back to the whole rest day thing. Better to take more time off than to push it and end up on the sidelines for the rest of the season.

-Outdoors is always better. Sure, the treadmill can be a great option if you are strapped for time, need to squeeze in some quick speedwork etc. But getting outside and getting some fresh air for that long run is where it’s at.

-Porta potties will always be gross and necessary evil. This is not really a tip or anything clearly. But if you are a runner, you already know. Nuff said.

-Quickie runs are better than not running at all.

-Run against traffic. Running with traffic is never a good idea. Safety first.

-Sunscreen is always a must. Trust me, in the summer months the last thing you want after a 20 mile run is a wicked sunburn. Also, the runner tan is very real.

-Try some all natural options for runner fuel. If you don’t like GU, or the energy chewies, I recommend dried fruit like cherries and etc. Also, medjool dates are pretty freaking fantastic.

-Understand that we are all on our own running journeys. Your training won’t always look like someone elses. Do you and do what you have to do to get to that starting line healthy and injury free.

-Vow to do your long run according to schedule…for the most part being consistent with the long run is the very thing that will keep your training going. It is the bread and butter of your training.

-What you eat is still important. Fuel your body with fresh foods, try and minimize the processed junk. Fuel your body for performance and the rest will fall into place.

-Xtra body glide is never a bad thing. Just trust me on that one.

-You are always stronger than you think you are. You can always do one more mile, and take another step.

-Zzz! Get that shut eye. Sleep is amazing.

Runners! What are some ABCs that you would add to the list?

5 Summer Foods for Runners.

Hey ya’ll! Yes I said ya’ll…hey I’m from Texas just go with it. Today I’ve got some quick and easy runner foods that are perfect for the summer months! These foods I make sure to keep in my rotation especially in the thick of training. Here are some of my favorites in random order.

1. Cherries- They are oh so perfect during this season, and the best for if you need a light snack in between meals. Both sweet and tart cherries have been known to have high levels of heart healthy antioxidants. So eat up!

2. Really these are good for anytime but I try to make sure that I always have some raw almonds on hand. I actually prefer the raw ones over roasted/salted because for some reason I just like the plain flavor of them. But they are loaded with vitamins that help to strengthen your bones. I like to grab a handful of these especially before a workout.

3. Watermelon- of course you’ve gotta love having this summer fruit around. It’s just so darn good in the summertime and very hydrating. Awesome post workout snack! Especially when it’s ice cold.

4. Zucchini- Perfect in cold salads or cut up to resemble noodles (or zoodles) this can be great for lunch or dinner time. Make zucchini boats for a filling happy post run meal.

5. Edamame- Apparently summertime is the perfect season for this delicious snack. Sprinkle some kosher/sea salt on there and go to town.

What are some of your favorite foods in the summer months?

Weekly Running Report.

Hey friends! Hope you had a marvelous long weekend. I am definitely looking forward to a rather short work week leading up to the Rock n Roll San Diego marathon (26.2 number 26!) next Sunday! So looking forward to this race-cation and going back to Cali to get away for a bit.

Let’s recap some of last week’s miles, shall we?

Monday AM- 7.27 miles at lunch time. Hot and humid miles with lots of shade. I am discovering new trails and hidden pathways along my route and I kind of love it.

Monday PM- 3.02 miles, 7:39 pace. Warm up before teaching a class at the gym. Uneventful. Sweaty, but pretty uneventful nonetheless.

Tuesday AM- 10.21 miles with the Irving Running Club. Of course I do a few miles with them and then some on my own. I really haven’t tapered much for this upcoming marathon simply because I don’t really care or want to. Clearly. Hashtag ultrarunners run marathons too.

Tuesday PM- Another 3.02 mile warm up before the gym. Honestly it helps me to get a quick run in before teaching classes because I simply am tired from the work day and it perks me up. I love it.

Wednesday AM- 8.02 miles again at lunch. Kept it around an hour so working on pushing it a bit in the heat.

Wednesday PM- 5.05 miles in the evening with a beautiful butterfly sighting at the end of my route.

Thursday AM- Ran with the club again. I love being able to get 10.07 miles in before 7 a.m.

Thursday PM- 3.03 miles before the gym. Not much else to say about that.

Friday- REST DAY. A legit one. Yes, I was on a running streak there for a bit but since I teach classes at the gym I really crave at least 1 day off.

Saturday- 14.02 miles at White Rock Lake. I slept in and started extra late so the humidity was off the charts. Good run though and despite it being nearly 90 degrees I kept it at an 8 something minute pace.

Sunday- 7.10 Sunday funday runday miles before celebrating my homegirl Tracy’s birthday. Sushi, vino and some poolside chillin the next day. Perfect weekend for the pool for sure.

And there you have it!

How was your weekend? What did you do?

TGIFriday Faves.

TGIF!! Hope you have some long weekend fun in store. I am looking forward to some running, some relaxing and kicking it with fam & friends! Can’t hardly wait.

Let’s get to this weeks faves!

-Butterflies at the end of my route all week long. This one actually kind of posed for the camera. This butterfly is clearly my spirit animal.

-Eating cherries while cooking. Cherries are just oh so good right now.

-Runners, are you a distance running snob? Good read and oh so true.

-These wine glasses. Yes I put cherries in my wine. You know you love it.

That’s all for this week! Have a fabulous weekend.

What are you up to this weekend? Anything wild and crazy or fun?

4 Things to Expect at Trail Races.

I don’t know about you, but as mostly a road racer (so much so that my trail buddies actually call me ‘roadie’) it can be refreshing sometimes to get off the beaten path and do a trail race. Here are just a few things to expect when you are racing in the dirt.

1. Awesome aid stations. Watermelon, pickles and peanut m&ms…oh my! Nowhere else will you find the best snacks all in one spot. The amount of goodies at trail races can be quite overwhelming, honestly. But be sure to try a little bit of everything. Potatoes with salt? LOL, don’t mind if I do.

2. The most down to earth people around. Forget the typical type A, pace obsessed road racer. These people are not only the best at camping (and are always fully prepared) but they are typically very laid back and fun folks to be around.

3. The most CHILL start and finish lines around. Sure, a huge race like the New York or Chicago marathon can be fun with the crazy amount of spectators. But if you are in search of a more intimate experience, trail races may just be your thing. There will be no gun that goes off, either. Just a ‘ready set go!’ from the the director and you are rocking and rolling.

4. Amazing terrain and a great time to immerse yourself into nature. Shake things up a bit with beautiful hill climbs and being surrounded by trees. Just watch your step and stay alert for those rocks and roots. Hey…if you are on the fence about doing a trail race, I say just bite the bullet and sign up for one. You may find out that you just might like it and fall in love! Or, just fall and face plant? LOL. it’s all a part of trail racing.

What are some things you enjoy about getting off the beaten path?

Weds Spin Playlist.

Hey there! As always I’ve got some spin jams for ya this week! These are also great songs for running or any high energy workout! Along with a spin cycle workout for you to enjoy.

Check out where I’ll be teaching spin cycle next in the Dallas/Ft. Worth area!

Let’s go for a ride!

Ching-A-Ling- Missy Elliot: Warm up
Greenlight- Pitbull, Flo Rida: Standing run
Cheerleader (Ricky Blaze Remix)- OMI: Accelerations
Ayo- Chris Brown, Tyga: Rolling hills
Hoohah- Fox Stevenson, Curbi: Tapbacks
California Love- 2Pac, Dr. Dre: Hill climb
Lean On- Major Lazer: Jumps on a hill
Cheap Thrills- Sia, Sean Paul: Seated/standing run
In My Room- DJ Mustard, Yellow Claw: Sprints
Let It Whip- Dazz Band: Active recovery/Tapbacks
Habits (Chainsmokers Remix)- Tove Lo: Rolling hills
Lean Wit It, Rock Wit It- Dem Franchize Boyz: Sprints
What You Know- T.I.: Hill climb
Can’t Feel My Face- the Weeknd: Rolling hills
I Will Never Know- Tall Black Guy, Moonchild: Cool down

What songs are you grooving to this week?