TGIFriday Faves.

Hello there! Happy fabulous Friday to you! I hope you have some weekend fun in store. I am looking forward to some fun running this weekend!! Can’t wait for this race. 13.1 and of course a margarita and some Tex Mex after!! Haha, it’s only right in SA.

Hey, I know the gif says #iFlyAlaska but work with me here!! LOL.

Let’s get to this week’s faves!

This 2017 runner’s holiday gift guide!! I especially love the runner’s kitchen. Someone buy me an instant pot for Christmas, please and thanks.

Developing extraordinary resilience. Yes. Love it love it.

Turkey chili stuffed acorn squash! I actually have not bought any squash in a while so I need to get on it.

-Pumped about the royal engagement! I think they make a beautiful couple. Plus she is an absolute knockout. Girl crush over here.

(source)

-This amazing view on the run! Running off the beaten path makes my soul happy.

And that’s all for this week! Have a fantastic weekend.

What are you up to this weekend? Anything wild/crazy/adventurous/fun?

Random Thoughts Thursday.

Hey there and happiest of Thursdays to you! It’s random thoughts Thursday, my favorite day for shenanigans. It’s the day that I talk about running, life and just whatever in general. So let’s get into it, shall we?

Hope your week is going fantastic. To me this week has gone by pretty fast! I have been sorta busy work wise so that helps.

Well first I’d like to talk about Christmas races. Are you all into it?! I used to do a local race called the Jog’r Egg Nog’r every year because not only did I always get some sort of age group award, but there was always spiked egg nog at the end. I’m talking different kinds too. It was pretty fantastic. And then they CANCELED it! Out of nowhere!! I was so heartbroken. So now I have to find a new holiday race to love. The Jingle Bell run is fun but it’s only a 5k. I need like a Christmas MARATHON. How fun would that be?!

I am really super duper ready for the weekend. I’m running a FOR FUN TRAINING RUN half marathon this weekend, Rock n Roll San Antonio. I got a comped entry so I figured hey why the heck not. Plus it will be a fun road trip and friends will be there and such. I am all about it. Then the BMW Dallas Marathon next weekend, 26.2 style.

Keeping it real. I am not above deleting and/or unfollowing people on social media lately. And not feeling bad about it. Yes, it’s petty but sometimes a very necessary thing to do. You feel me?? I feel like people feel like they can get sassy because they are behind a computer screen or telephone. You tried it. 2 snaps and we keep it moving. HA.

I have to admit though, dealing with “frenemies” will make you realize how much your cherish your true blue friends. You know, the ones where you can pick up like time and just life in general has not even passed. I just love it.

Did you hear about Matt Lauer getting FIRED?! I actually watch the Today Show too, in the mornings after my early runs.. Man, everyone is getting exposed over this stuff lately. It’s quite a shame.

In happier news, I’m bringing the pink Christmas tree back! Yes, it’s so girly and I just love it. I’m going to start changing the ornaments up every year to make it snazzy.

Have you seen the Christmas tree with only race medals on it?!? Simply a genius idea.

And that is all for now!

What are your random thoughts today? Do you have your Christmas tree up yet? Real or fake?

Weds Spin Playlist.

Hey there! Happy hump day to you. I have a sassy workout playlist for you today!! It is aptly titled “Rumble in the Jungle”. HA!! So let’s get into it, shall we?

Be sure to follow me on Spotify and check out my current schedule to see where I’ll be teaching spin class next.

Let’s go for a ride!

Rumble- Roulsen: Warm up
Mi Gente (4B Remix)- J Balvin, Willy William, 4B: Accelerations
We Found Love- Rihanna: Tapbacks
Higher- Taio Cruz: Hill climb
What You Know- T.I.: Seated/standing run
In the Air- Tom & Jame: Sprints
Jungle- Pitbull: Active recovery
Play Hard- David Guetta, Ne-Yo, Akon: Jumps
Know No Better (Super Cruel Remix)- Major Lazer, Travis Scott, Camila Cabello, Quavo: Rolling hills
Paradise- Benny Benassi, Chris Brown: Jumps/Tapbacks
Run This Town- Offaiah: Hill climb
Boom Boom Pow- Black Eyed Peas: Rolling hills
Rinse & Repeat- Riton: Accelerations
Everytime the Beat Drop- Monica: Seated/standing run
ILYSM- Steve Aoki: Sprints
Pony (Jump On It)/Sick Individuals Remix- Tough Love, Ginuwine: Hill climb
Blue Ocean Floor- Justin Timberlake: Cool down

What songs are you grooving to this week?

As Seen On My Run.

So, hello! Welcome to another day in the neighborhood. Speaking of neighborhoods, I thought today would be a great day to discuss random things I see on my runs. Sometimes running is like a scavenger hunt of sorts! There’s all kinds of people, places and things to stumble upon. So here are random things I see on my run, in no particular order.

Gloves. I always see random black gloves in the middle of the street? For some reason this reminds me of OJ! If it doesn’t fit, you must acquit. Quote of the century right there. (And for the record, I think he did it)

Empty bottles of fireball. For some reason its always the baby sized ones.

Sidewalk chalk. I actually love this one. It’s fun to see the artwork of children drawing flowers and sunshine and such.

Money. This has not happened to me in a while! But it’s always fun finding a random 20 dollar bill. I like to get paid to workout.

Dead animals. Like squirrels and such. All the time. The worst are those armadillo things. We have a ton of armadillos in Texas.

Empty fried chicken boxes. People sure do like Popeyes around here!

GU packets. Come on runners, don’t be litterbugs.

CDs. People still listen to those?!

Love locks on a bridge. You know, like how they used to do it in Paris?! I think that is the absolute sweetest.

What are some random things you’ve seen on the run?

Weekly Running Report.

Hope you had a long & luxurious Thanksgiving weekend!! Mine was quite wonderful…so much that I almost did not want it to end. But hey, new week and back on that grind! I was able to get some awesome miles in last week. Just over 85 total! Let’s see how it all went down.

Monday AM- 8.12 early solo miles. Again, Mondays are always slow moving after a fun filled weekend but I never regret knocking out some morning miles.

Monday PM- 4.22 miles before the gym. It has been SUPER dark in the evenings! But the ultra runner in me loves running in the darkness. Just a quick warm up before the gym.

Tuesday AM- 11.16 miles with the run club. We had a few mornings last week that were quite chilly and then things warmed up after Thanksgiving. But I absolutely choose chilly miles over anything else for running. It really felt like fall.

Tuesday PM- 2.33 mile warm up before teaching a spin class on some tired legs.

Wednesday AM- 7.23 hump day miles around the lake. I love me some morning people watching.

Wednesday PM- 4.32 miles after the long and busy work day. Hashtag stress relief.

Thursday- 15.35 Thanksgiving miles. I had to get a good burn in before turkey and my version of adult Thanksgiving punch! I made a fantastic concoction with fresh cranberries, sliced pears and apples. So much YUM.

Friday- REST DAY

Saturday AM- 16.11 miles with WRRC. They are some strong runners so I was just trying to keep up. Fantastic long run though I have to say.

Saturday PM- 6.21 easy sunset miles by the lake in the evening.

Sunday- 10.22 miles in the sunshine. The weather was so nice and pleasant out. Perfect patio weather.

How was your weekend and Thanksgiving? Did you make any special dishes?

Thanksgiving Eve Random Thoughts and a Turkey Day Workout Playlist.

Hi there! Happy Thanksgiving EVE!! I’ve got a fab Turkey burn workout playlist and some random thoughts a day early for you today! Since it is basically the end of the work week. Love it love it. Let’s all celebrate in unison.

And here with go with the random thoughts, in random order.

The Sweet Harvest Pumpkin tea from Celestial Seasonings this week has been giving me life. It is oh so good and has been the perfect way to boost the work day. I may be becoming a tea lover more than coffee. Okay not really. But I do love me some tea in the chilly months. Soothes the soul.

Thanksgiving punch? You had better believe I will be making a rendition of this come tomorrow. It is happening.

Does anyone make a super special dish on Turkey Day?! I always make the sides and my mama does the turkey. Anything sweet potato related, sign me up. Specifically with marshmallows.

The Seven Pillars of Running Wisdom. Fantastic podcast! Get after it.

While we are on the topic of podcasts, doesn’t it seem like everyone & their granny has one lately? I feel like podcasting is the new blogging. Also I believe that not everyone really needs a podcast. But let’s just keep that between you and me.

But I am entertained by the pop culture and the hot mess type ones. I mean, I do like the Real Housewives so you already knew I liked trainwrecks.

Also a confession to make, I still watch ‘Watch What Happens Live’ on Bravo every now and again. Andy Cohen has a place in my heart.

Did you know that John Legend and his wifey did a macaroni and cheese cookoff? I thought that was the cutest. John Legend’s mac and cheese is the more traditional one that everyone likes and Chrissy’s is the more modern up to date one. Which one would you choose?

The CHELSEA TROT will be going down tomorrow morning, aka long run before the relaxing day. There is nothing better than putting your feet up after working hard and relaxing with family and good eats.

Without further ado let’s get to the Turkey Trot playlist! The spin playlist will be back next week!! For more workout tracks, visit me over on Spotify!

How’s your week going? What are you thankful for??
Running, good friends and family, chilly mornings in Texas finally – and of course YOU!

4 Tips for Base Building.

Hello there! Hope your Tuesday is marvelous so far! I got my day started with some solid miles with the run club. Pink skies are my absolute fave. Great way to kick off the morning.

So I thought it would be a good day to chat about base building! I think competitor.com said it best – the key to building a base is to include not only mileage/long runs, but a good mix of quality workouts as well.

Here are a few ways I have been able to successfully build a solid mileage base over the years.

1. Patience. I think for most runners (especially those just getting into the game of running marathons and ultras) it is downright HARD to be patient and let your body really get used to the changes that you are putting it through. When you are amping up your mileage base, you not only have to be consistent, but make very gradual slow changes in order to see big results. This means you simply can’t go from 0 to 100 real quick and expect to end up injury free. Respect the distance and it will respect you. The slower you build your miles up, the better.

2. Consistency. This is the biggest thing in building a base. Be consistent with your long runs on the weekend if you are training for something, and even on the days that you do your weekly workouts. Listen to your body, but if you have a training plan that you are following, try your best not to skip the workouts. Even a short run is better than no run at all and keeps the blood flowing. I see a lot of runners skipping tons of days and then running long (and faster than their body can handle) out of nowhere after taking tons of time off. Let go of the ego. Be consistent, be gradual, and be patient. These 3 things will equal success.

3. The long run – your bread and butter. With base building, endurance is absolutely key. And to gain more endurance, guess what you have to do?! Run more! The long run will be your bread and butter of the training plan. Again this is all about building up slow, then having a week where you take it back down to recover – then build up again. Study any training plan and you will see that they all include weeks of recovery. But yes, the long run is essential in gaining endurance and seeing results when it comes to racing.

4. Faster workouts. Strides are my favorite type of speedplay because you can essentially do them with any run. Just pick up the pace in short bursts and this will help to increase your running efficiency. Here are some other faster workouts you can include in your training.

What are some other tips you have for building a solid base?

Weekly Running Report.

Happy Monday and Thanksgiving week to you! I am here to share some of last week’s running workouts with you. I was able to get in just over 83 miles last week! Let’s see how it all went down.

Monday AM- 8.13 miles cranking it out on a Monday. I always feel better when this run is over. Granted, this is probably the toughest run I do all week since I do lots of back to back workouts on the weekends. But the body always feels good when it’s done.

Monday PM- 2.22 mile warm up before teaching a class at the gym. I listened to a Nike running mix I found on Spotify and it got me goin.

Tuesday AM- 10.03 miles with the run club. We had a decent turn out on Tuesday. It has been so hit or miss but the running group is still going strong.

Tuesday PM- 4.12 miles with some strides thrown in. I’m going to have to start doing some more speedy shorter runs leading up to the BMW Dallas Marathon. It is approaching fast! Can’t wait.

Wednesday AM- 8.22 uneventful solo hump day miles. At least there’s always a great view by the lake.

Wednesday PM- 3.03 miles, 7:30 something pace to kill time after work. I had a little work stress to burn off.

Thursday AM- Back with the run club. 10.11 miles done mostly solo since we only had a couple folks show up. I do a shorter route with them and then continue on my own.

Thursday PM- 4.32 miles after the gym. On some tired legs. I was ready for a rest day after doing a bit of a run streak last week.

Friday- REST DAY

Saturday- 23.03 miles with WRRC. This was a great confidence booster type of run for me. Those miles actually flew by since we were chatting and having fun the whole time. Love it.

Sunday- 10.07 lunch miles after sleeping in a bit. Which was glorious. Loved running in the sunshine.

And there you have it!

How was your weekend? Any races coming up?
Rock n Roll San Antonio half and the BMW Dallas Marathon.

Random Thoughts Thursday.

Well hey hey hey!! Cheers to it being almost Friday!! I have a bit of a 3 day weekend coming up (thank you extra PTO time) so I am super pumped that it is my Friday! So much so that I thought it called for a Taylor Swift gif. So yay for that.

Did you know that they call her fans SWIFTIES? LOL, I am honestly not a huge fan but this makes me giggle.

So without further ado let’s get to random thoughts Thursday, shall we?

I am thrilled because it is that time of year again that I stock up on all of my holiday teas.

My favorite natural foods store around the corner keeps ‘em fully stocked. Don’t you just love all of the holiday finds?

I also like to keep those little liquor chocolates around the house during Christmas time. For some reason to me they are so festive. I give them away as gifts as well.

Have you started listening to holiday music yet?!? Is it too early? I am starting to see all of the Christmas playlists pop up on my Spotify but I am hesitant to listen to them yet. For some reason this doesn’t feel right to me until after Thanksgiving has come and gone. LOL.

Is anyone running a Turkey Trot this year? For my veteran readers you know this is that time of year that I run my CHELSEA TROT. AKA long run on Thanksgiving. I usually do anywhere from 15-20 miles before turkey. Then celebrate post run with mimosas.

It has been a “high bun” kind of week, hair wise. Why fuss with crazy morning hair after running during the work week when you can just shower, wash, throw it up and go? It’s a classy clean look and you don’t look a hot mess after. I am all for it.

How is your week going? Who else is rocking the “high bun” with me?

Weds Spin Playlist.

Happy hump day to you! I’ve got some jams for your eardrums today!! Totally for your workout pleasure. Hope you do enjoy.

And check out where I’m teaching spin class next in the Dallas/Ft. Worth area!

+ you can follow me on Spotify: thedancingrunner 

Let’s go for a ride!

Tip Toe- Jason Derulo, French Montana: Warm up
Rise- Laidback Luke, Mark Villa: Accelerations
Jungle- Putbull, Stereotypes, E-40, Abraham Mateo: Rolling hills
We Make it Bounce- Dillon Francis: Tapbacks
Pills & Automobiles- Chris Brown: Hill climb
Move Ya Body- Nina Sky: Jumps on a hill
I Get the Bag- Migos: Hill climb
The Game- Jauz: Sprints
Darkside- Ty Dolla, Future, Kiiara: Rolling hills
Butterfly Effect- Travis Scott: Seated/standing run
Get it Right- Moska: Tapbacks/Jumps
Workin’ Day & Night- Michael Jackson: Rolling hills
Pinata- Throttle: Accelerations
Swish Swish (Cheat Codes Remix)- Katy Perry: Sprints
XO Tour Llif3- Basstracks: Cool down

What songs are rocking your workouts and/or work week?