My Current Top 5 FAVORITE workouts!

I’m quite thankful that I work in a fantastic gym and have the opportunity to try out new fitness classes and workouts all day everyday. Okay, maybe not ALL day, but you know what I mean ;)

It’s fun to stay on top of the fitness trends and chat with professionals in the industry about the up and coming fitness trends. While fitness fads can be fun and it is important to continually change up your workout routine to progress your fitness goals, I find it interesting that almost everyone has a favorite workout they go back to time and time again.

In the spirit of those favorite workouts, I am going to share my current five favorites today. These are the workouts I’m currently LOVING and going back to time and time again.

Hard Core. Nope, this isn’t just a core class! It is a circuit-style class with weight and cardio HIIT intervals. We typically have 12-15 weight training stations and move through them at 45-second intervals. After completing one round we head to the gym for quick blasts of cardio (think sprinting suicides, wall runs, etc.) and then head back for another round of the weight stations. We finish out with yet another round of cardio fun and then spend 5 minutes on our core. PHEW. I always feel like I’m working as hard as I can and pushing myself to the limits in Hard Core. LOVE. IT.

BODYPUMP. Y’all know how much I love my BODYPUMP. It’s an awesome workout. You know what you’re getting each and every time. It gives you results! I’ll never find another weight training class that I love more than this. End of story. If you haven’t been, find one in your area and get there STAT.

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TRX. I’m still new to TRX so my form leaves something to be desired but TRX has my muscles SCREAMING the next day. Screaming in a good way, that is ;) Body weight and straps… Who would have thought?! I typically take TRX circuit-style classes that have us going through multiple moves and muscles groups quickly and (relatively) painlessly. I’ve only been a few times and it has already crept up to a favorite of mine!

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Running. Hands down my favorite form of cardio. I think I love it because of its ease. All that is required is that you lace up your favorite pair of sneakers and head out the door. I love zoning out and feeling the breeze blow past me as I take in the scenery. So relaxing and (almost) always a killer cardio workout.

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Tabata. If you want a great workout but can only think of a few exercises, try a tabata! One exercise for four minutes straight – 20 seconds on, 10 seconds rest. I guarantee you’ll be feeling it by that 4 minute mark. It’s a great way to get that heart rate up while doing both cardio and strength exercises.

I would LOVE to give Les Mills GRIT and BODYCOMBAT a try… Those are next on my list!

What is your current favorite way to work up a sweat?

A 5k PR!

As I mentioned earlier this week (and on ALL of my social media sites as I was deliriously excited due to a lack of oxygen post-race LOL), I ran a spur-of-the-moment 5k on Saturday morning and set a PR!

PR= Personal record, for all you non-fitness/running folks. <– I used to be one of you so I like to explain the terminology in order to keep you from wondering what the heck I’m talking about.

Before I talk about the race, let me clarify one thing… I am not a naturally fast human being. If I’m being honest, I’m not even a natural runner. It takes a lot (A LOT) of mental focus and self-pep talks to get one foot in front of the other. I’m not one of those people who has been running their entire life. Heck, if anyone I knew before the age of 24 knew I was now a personal trainer and a runner and actually enjoyed working out, they might think the world was ending ;)

I think oftentimes we read race stories online and brush it off thinking, “Oh, they’re naturally fast” or “Running just comes easy to them so, sure, they say it was difficult but it was just another day for that runner” when in all actuality, those runners busted their behinds to get where they’re at today! I’m guilty of thinking that way while reading running blogs. Sure, some people are faster than others but they still work pretty darn hard to get there.

Phew, now that I got all of that off of my chest, let’s chat the 5k race!

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I knew about the race approximately one week prior to the event – my BODYPUMP friend invited me to run with her and her school (the race supported local schools) – but decided to hold off on registering until the day prior since my ankle was feeling wonky after my Thanksgiving Day run. Thankfully, the random pain healed itself and I decided to run the race late Friday afternoon! I wined it up to ease my nerves ;)

My morning, pre-race timetable was slightly different than normal (thanks to Dean) – I woke up, pumped, fed Dean, chugged some Spark and took my Catalyst and then I was out the door at 7:12am (yes, exactly), to meet my friends at the Y for the race!

We walked to the start line, made a beeline for the bathroom, and got in line approximately 3 minutes before start time. I normally don’t like to cut it that close but it was a “fun” run so I tried to keep calm and not freak out while telling everyone we need to walk faster ;) #typearacerprobs

The race was not chip timed, unfortunately, so I used my MapMyRun app and hit “start” as soon as I crossed the start line, hoping it would be fairly accurate.

About a half mile in I was shocked to see the pace time on MapMyRun… 7-something! I felt great so I decided to try to maintain that pace as long as I could. I was passing fellow runners and kept my eye on a speedy guy in front of me to keep me going. There were quite a few tight turns in the course – which I intentionally took slow in order to avoid twisting anything, but thankfully they didn’t slow me down.

In addition to the weather, another great thing about Florida is that it is FLAT. I don’t think there was a single elevation change the entire course!

I kept checking my pace throughout the race (I have a bad habit of doing that which is why I hate running with a Garmin or a phone app on race day – it becomes obsessive and I check far too often.) and I was sticking to my 7-something pace.

The race ended on the high school track and once we turned the final corner, I hit a wall. I was deaddddd. A runner who had already finished and was cheering us on from the sidelines must have seen the exhaustion in my face and he ran the last 1/8 of a mile with me, pushing me to the end.

As I crossed the finish line – wanting to die but making sure to hit stop on MapMyRun #priorities – I saw my time 23:04. SAY WHAT?

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I don’t run this fast. This can’t be right. Oh my gosh, I might be having a heart attack. I can’t breathe. These metals are pretty. Need water now. Holy crap that was hard. How did I do that? I need to take a selfie to document this. And screen shot MapMyRun… a few times, just in case. I’m doing BODYPUMP after this? I may actually be insane. <– Everything that ran through my mind the 60 seconds post-race.

Had I run exactly 3.1 miles (per the 5k standard race distance), I think I would have come in just under 23 minutes for the race!

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My previous PR was the Magnificent Mile 5k I ran in Chicago over Labor Day weekend where I finished in 25:15. I cut OVER 2 minutes off of my race time this past weekend – craziness!

I always remember how much fun races are after running a great event. I have my eye on a half marathon in January… stay tuned ;)

How I #PushFurther with Summer Running

I’m sure I’ve said it a million times before, but it is HOT in SW Florida right now. Honestly though, summer hasn’t been as bad as I had anticipated and it’s much better than the endless weeks (more like months…) of frigid cold temperatures that I have grown accustomed to living in the Midwest.

Regardless of the fact that I much prefer summer heat to winter cold, the temperature and the sun are two things that all outdoor athletes must be aware of in the summer months, especially in super hot and humid climates.

While I love to do many activities outside like swimming, walking on the beach, hiking, and tennis (when Kyle forces me, haha!), running is by far my favorite. After not running for a good 6 months, I was really looking to push myself further this summer to add some miles to my ol’ running shoes.

And then I witnessed the Florida heat and humidity and sun… and I almost let it stop me in my tracks! 95 degrees by 1pm with a UV Index of 8-10? Thanks but no thanks. Talk about a recipe for sunburn and premature wrinkles and increasing my skin cancer risk. I know, I know, I COULD wear sunscreen, but all of us runners know how much of a pain it is to wear sunscreen on a sweaty run… It drips in your eyes, leaves white streaks all over your body, feels super sticky, and just generally feels icky for lack of a better term.

As luck would have it, in July I was introduced to Neutrogena’s new CoolDry Sport Sunscreen with Micromesh technology. Yep, you better bet that I was skeptical. Yet another sunscreen promising to be breathable while still protecting your skin from the sun. Sure, sure. Well, I’m happy to say that I am so glad I decided to give CoolDry Sport Sunscreen a try!

This sunscreen is not only lightweight and breathable, it actually lets you sweat (fellow sweaty runners raise your hand!) without dripping in your eyes or feeling sticky or leaving those gross white streaks all over your body and your clothes. I tested it out on a few runs over the past few weeks and I’m happy to say, to my dermatologist’s excitement, that I’m still the palest person in Florida and didn’t once see a tinge of red skin so it definitely does the job of protecting you from those UVA/UVB rays!

Another bonus? CoolDry Sport sunscreen comes in both spray and lotion forms, making it even easier to apply! When we visited the dog beach over the past weekend, I could hold Baby Dean along with my bag and still apply sunscreen to my legs. Kyle was also able to play it safe in the sun while tossing around the ball for Mitchell.

I’ve been able to run enough to register for my first race this year and am pumped to cross that finish line on Labor Day weekend.

Thank you, Neutrogena, for allowing me to #PushFurther and safely get back to my running post-baby, even in the hot summer sun!

How are you going to #PushFurther during our last few weeks of summer?

This post is sponsored by FitFluential on behalf of Neutrogena.

A running survey!

Happy {almost} Independence Day, my fellow Americans! I hope you’re enjoying the long weekend and safely celebrating with family and friends. My dad is visiting this weekend so Dean is planning his tour of Naples over the next few days. On that note, any suggestions for babies and fireworks? Noise does NOT bother him in the least (yes, he can hear, LOL) but he is so used to Mitchell barking and super loud thunderstorms that it doesn’t scare him. I’m thinking we will hit up a beach a fair distance from where the fireworks are actually lit and hope for the best.

Now, for the topic of the day…

I saw this fun running survey on Heather’s blog yesterday and thought it would be a good pre-weekend, Friday post! I thought the questions were fun and I hope you do too :)

1.  Would you rather run along a beach path or on a mountain trail?

Hmmm… Since I can run on the beach any ol’ day (at least when Kyle is watching Dean!), I’m going to say the mountains. Although running in the mountains is HARD work with the lower O2 levels.

2.  If you could choose the flavor of Gatorade at your next race’s aid stations, what would it be?

Blech! Not a Gatorade fan… so plain. And by plain, I mean water ;)

3.  If I gave you a $100 gift card to a running store, what would be the first thing that you would purchase with it?

Is that running store Lululemon? If so, then the Tracker Shorts fo sho! If not, probably shoes. You can never have too many pairs of running shoes!

4.  Do you prefer to follow a training plan or wake up and decide then how far and how fast you want to run?

These days I run when I have the time, but typically I am a planner. If I am training for a long race (13.1/26.2) I am definitely a training plan person. But if it is just for fun, I go for a minimum of 30 minute and then see how I feel.

5.  Would you rather start your run with the uphill and end on the downhill or start your run with the downhill and end with the uphill?

Start downhill and end uphill. Weird? I like to feel DONE at the end of a cardio workout and finishing uphill does that to a gal ;)

6.  When you can’t run, what type of cross-training do you choose to do?

BODYPUMP!!!!!!! And Spinning <– What I did for cardio while pregnant.

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7.  What is your preference—>  Out and back, point to point or loop runs?

I typically either do loops or out and back runs. It really just depends where I’m running and what I’m feeling like that day.

8.  If you could recommend ANY running related item to a new runner, it would be a—>

… pair of really good shoes!

9.  Do you ever see any wild animals while out on your runs?

Yes! Deer. Rabbits. Armadillo (nasty rodent-like things – sick!). Great Egret. And I’m always on the lookout for ‘gators… Eek!

10.  Ever gotten lost while out on a run?

Lost is a harsh word ;) I like to run while traveling which calls for exploring… I may not have known where I was at all times but I have always found my way back, haha!

11.  If you could have one meal waiting and ready for you each time you got home from a run for the next 30 days… what would that meal be?

French toast and big glass of OJ!

12.  Capris or shorts… what do you run in most often?

I hateeee when my thighs rub together, so for any run longer than an hour (6-7 miles), I wear capris. For shorter jaunts, I wear shorts because I also hate being hot while running.

13.  At what mile (or how many minutes) into your run does your body start to feel like it is warming up and ready to go?

Between 5-7 minutes I typically get over the “WHY AM I RUNNING RIGHT NOW??!” hump ;)

14.  What do you do with your key when you run?

My shorts or capris pocket.

15.  If you could relive any race that you have done in the past, which one what it be?

I really enjoyed the Monster Dash Half a few years back. It was my first half marathon and real race (and my PR to date!) and while I wanted to die crossing the finish line, I was so proud of myself! It was before I got into blogging and before I knew runners saved their medals and talked about PRs, haha. I knew nothing until I found the blog world ;)

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16.  What type of run is your least favorite type of run?

Anything over 13.1 miles, LOL.

17.  What has been your biggest motivation lately to get out the door to get your run on?

The fact that I can FINALLY run again! I was cleared for exercise last week (even though I’ve been doing BODYPUMP since 2 weeks postpartum) but waited to run until the doctor said I was good to go. I haven’t run since Christmas so it feels amazing to stretch my legs again!

That and alone time. Both for me and for Kyle and Dean to have bonding time without me constantly eyeing them ;)

18.  When you go for a run, do you leave right from your front door or do you drive somewhere to start?

Right now I leave from my front door. When I was training for the Chicago Marathon last summer, I would walk about 1.5 miles from my apartment to the CARA running groups… It was actually really nice to get that warm-up and cool-down on long run days.

19.  When running in daylight—>  are sunglasses a must or an annoyance?

An annoyance! But I wish I could wear them… They always fog up on me and slip down my nose which causes more anxiety and frustration for me than they’re worth.

20.  When you get tired, what keeps you from quitting?

The fact that I need to get back home, LOL.

Are you getting out for a run this Independence Day weekend? What are your favorite shorts to wear on a run?

Tips for Beginning Runners

Hello, hello! I’m excited to have Nicole here on ONW for y’all this morning. I love Nicole’s realistic approach to life that she shares on her blog. She’s all about balance and fitting in health and fitness where she can and, as you know, that’s my kind of girl! She’s taking over while I am on mama duty… and I hope she knows she will be getting LOTS of little boy questions in the coming weeks and months since she is a mama to two sweet boys :)

Take it away, Nicole!

Hello Olives ‘n Wine readers!  My name is Nicole and I blog at A Midwest Life.  I am so excited to be guest posting while Becky is enjoying her sweet baby boy!  Little boys are so much fun :)

Nicole Midwest Life

Currently I am training for my first marathon!  While I have been running for quite a while I have never had the opportunity to run a marathon so I can’t wait to experience the race and see how I do running 26.2 miles :) .

While I ran sporadically during middle school and high school I didn’t really start running on a regular basis until the summer before my junior year in high school.  I played tennis and found that it was a great way to stay in shape while not playing tennis.  Running in the summer in southern Kansas is HOT.  August can be pretty brutal but I stuck with it and eventually worked my way up to running 4-5 miles on a regular basis.  By the time I went to college I was determined to not lose what I had worked so hard for and ran whenever I could before or after school and work. Not too long later I was pregnant with my first son and was unable to continue to run. After he was born I didn’t really work too hard at gaining my running fitness back since I knew I was going to be pregnant again soon! A year and a half later I had my second son and found myself basically starting over with running. It felt unfamiliar and was so difficult!

Finding myself back at square one with running I was reminded as to what it feels like to be a beginner again. It is easy for someone who has been running for a while to give suggestions but when running doesn’t even feel normal or familiar those suggestions don’t really apply, at least not for me :) .

Being new to running requires a whole new perspective and approach until you start feeling stronger. These are my favorite tips to follow when first starting to run.

Start slow. Set a goal to run for just a few minutes and walk a few minutes. Start with an even 50/50 such as three minutes running and then three minutes off and slowly work towards running longer and walking less. Maybe after awhile run 3 minutes and walk 2 minutes. Don’t focus too much on speed but on how running feels and how your body is responding to running.

Run with other beginners. A lot of runners will say running with someone faster than them is a huge benefit. When you are first starting out I would suggest finding other runners that are beginners as well. They will be more relatable and will be a better support system long term as they will be going through similar things at the same time. While finding a mentor with tons of experience is great it is also important to find and meet other runners. Just as though it is important to find experienced professionals in your field as mentors as well as others majoring in the same major in college it is important to find running mentors as well as runners you can relate with on a regular basis.

Get fitted for running shoes. Perhaps one of the most important things you can do is make sure you have good running shoes. This will help reduce aches and pains, as well as help maintain better form. Visiting a running store or a shoe store that has a treadmill so they can watch you run and then suggest shoes based on your form and feet is a great way to find the right running shoes for you.

Focus on mobility. Everyone hears about how important stretching is when exercising and running. However mobility is just as important. Mobility refers to your joint flexibility. When you stretch you are mainly focusing on stretching muscles, which is also important! However, maintaining a good range of motion in your joints helps reduce the risk of injury as well as may help improve your running speed! Here are two articles about mobility.

Have fun and don’t stress! Most importantly, don’t stress about being too slow! Even if you are the slowest runner in a race or in your group you are still benefiting your health in huge ways. And you are still running! It is easy to compare yourself to faster runners and feel like quitting. I will more than likely never win a race I run, and qualifying for the Boston Marathon is quite a reach for me would require a lot of hard work, and probably not likely. It used to stress me out when others would assume that because I enjoy running that I was automatically fast. Personally, I think I am fast, compared to where I started, but that doesn’t mean that I am considered fast compared to others. The beauty of running is that you can compete, run races, and join the running community without being exceptional or considered an elite runner. Elite runners run many of the same races everyone else does, just faster! Just remember to have fun and the only person you need to compare yourself to is you :) .

I am so excited to be running again after taking a few years off! Even though starting over has been difficult these tips have helped me get back into shape without getting injured or experiencing a lot of soreness or stiffness.

If you run, what helped you when you were first starting?

PRO Compression Discount!

Happy Saturday!

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Since I’m sitting here relaxing in my PRO Compression socks after my run this morning, I thought I’d share a 40% off coupon code with you. Saturday is the perfect day to do a little shopping and now you can tell your husband/boyfriend/parents that you had to buy them, they were on sale!

I love PRO Compression socks – they keep my legs feeling awesome after long runs and their bright colors and designs make them fashionable enough to wear to the office or on a date ;)

Okay, so I probably wouldn’t wear these on a date… unless it was a running date but I have definitely worn them to work under pants before!

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Huge Summer Savings from PRO Compression!

Get 40% off ALL merchandise at procompression.com, including their brand NEW Neon Calf Sleeves and Team PC Gear such as hats and running visors!

Simply enter coupon code JULY at checkout. You’ll save 40% and get free US shipping. Click here to stock up today: http://www.procompression.com/products/

Coupon code JULY expires August 4, 2013.

A Runner’s Ultimate Strength Building Workout

Happy Thursday!

I’m guest posting for Heather over at Fit ‘n’ Cookies today!

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Head on over to get some marathon training tips as well as a fun strength building workout :)

Marathon Training – Week 5 Recap

Holy moly – How am I already done with Week 5 of my marathon training??! After this week, I’ll be 1/3 of the way done! Unfortunately this 1/3 of my training included most of my easy runs so it is only going to become more difficult from here on out…

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On that note, how did Week 5 go?

Even though it was a holiday week, I fit in all of my runs and felt amazing after each one! Week 5 was a lower mileage week – I built up miles in weeks 3 and 4 (9 and 10 miles, respectively) so this week was about recovery.

I was supposed to run:

  • Tuesday: 3 miles
  • Wednesday: 5 miles
  • Thursday: 3 miles
  • Saturday: 7 miles

I followed the Tuesday/Wednesday schedule but ended up running 4 miles on Thursday (the 4th of July) and 7 miles on Friday morning rather than on Saturday.

I had plans to go out on Friday night (Pedal Pub <– remember that fun??!) and I knew an early morning run wasn’t going to happen on Saturday so I planned ahead. It also felt glorious to have 3 full days off of running over the weekend!

My long run of the week went fairly well. It was hot and humid so my pace gradually decreased the further I got into my run. This is when it would be nice to know how to pace myself and start out slower ;)

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I finished at 9:16 average pace and although I was super sweaty, it felt great to have that run complete on Friday morning!

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Check out that post-run, sweaty bathroom shot in my condo’s lobby. I tend to get snotty need a tissue ASAP after running and the lobby was the closest place to grab a Kleenex after my run!

Since I’m a good way though my training, I thought I’d share a few of the things I’ve learned throughout my first 5 weeks.

  1. I get ridiculously tired after long runs. I’m talking the kind of tired where I have just enough energy to shower and shove food down my muzzle before I need to pass out for an hour… or three. I’ve always been a napper but this is extreme for me. I am hoping that once I start fueling during my runs this exhaustion will subside. Do any other runners run into this problem after their long runs??! (no pun intended!)
  2. I feel much more in shape for this training than I did for my half-marathon training 2 years ago. Maybe I now know what to expect or maybe I am just that much more in shape – only time will tell ;)
  3. Yoga is a life-saver. No joke y’all, if it weren’t for yoga I’d be curled up in a stiff ball on the floor unable to move. Real attractive… While I think 3x/week is probably too much most weeks, 2x seems like the perfect amount to stretch out my hips and legs. I sleep so much better after I get in a yoga class on my rest day!
  4. I hate foam rolling. I don’t care how good it is for you and your muscles. It hurts like a B%&#*!!!! Not my thang. I am going to give it a few more chances but if I feel like I am breaking my legs in two and/or like I’m giving birth to a child, I’m quitting. I’d rather do soothing yoga than cause extreme pain to my body with a foam roller.

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I have a few more – let’s call them “embarrassing” – learnings that I’ve experienced the past few weeks. Don’t worry, I’m going to share them along with my fabulously humiliating stories with you midway through my training – I’m sure I’ll have a few more to add to the list then as well!

If you’re new to ONW or missed my earlier posts, check out my previous weeks’ marathon training recaps!

What are some things you’ve learned from running? Any good tips on how to not collapse into a ball once I’m done with a long run?

My 4th of July Weekend!

Hi friends! It feels like I’ve been on vacation for the past week – lots of fun, friends, food and drinks – whew!

Although I am sad the long, 4th of July holiday weekend is coming to an end, I’m excited to share my weekend with you :)

The weekend of excess food and booze started Wednesday night with date night at Manny’s – I told you all about this on Friday! Lots of steak and potatoes and wine. I actually think I woke up with a meat hangover on Thursday, haha!

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I woke up super early on Thursday morning, took Mitchell out for a walk and then fit in a 4-mile run while watching the Minneapolis 4th of July half-marathon.

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The rest of the day was spent poolside with a beergarita in hand. Pure happiness :)

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Kyle and I had some friends over Thursday night (including Amanda!) to watch the fireworks from our balcony. We have the BEST view of fireworks from our condo – I love how the fireworks reflect off of the river! Our view is also super convenient for us – no need to deal with traffic or huge crowds on the 4th of July… except in our condo building, our lobby is seriously like a Manhattan club on the 4th!

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And I have realized that I have an oddball dog. Most dogs HATE fireworks – Mitchell LOVES them! He was out on the patio watching the show along with everyone else :)

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Friday was filled with LOTS of fitness. An early morning walk with Mitchell followed by my long run of the week (7 miles) and then a 60-minute yoga sculpt class in the afternoon! I was working from home on Friday so it was nice to be able to fit fitness into my schedule throughout the day.

On Friday night, Kyle and I went on our first pedal pub! We met up with some friends for margaritas and Mexican food first at Pancho Villa in Minneapolis – I ordered a traditional margarita on the rocks and a taco salad. Although I still miss the amazing Mexican food in Iowa, Pancho Villa is a decent substitute ;)

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Our group had the pedal pub for 2 hours so we rode around the Uptown and Eat Street neighborhoods of Minneapolis making stops at super classy joints like Liquor Lyle’s along the way. Pedaling wasn’t as hard as I thought it was going to be except when we were going up hills – those were killer!

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Our pedal pub tour conveniently ended right in front of Glam Doll Donuts – Kyle and I decided it was fate and partook in the eating of a donut. We made sure to share it though… and by sharing, I mean I ate 95% of it while Kyle wasn’t looking – oops! ;)

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Since the pedal pub ended early for a Friday night, a group of us stopped at Icehouse and then went to Bar Louie for drinks and some (pathetic – at least on my part!) dancing.

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Saturday began with another walk for Mitchell followed by a nap. I loved all of the naps I got in this weekend! Kyle’s dad visited for the night on Saturday so once he arrived, we walked over to Pracna to enjoy a beer in the heat and humidity and then went to dinner at Barrio. Barrio is a tequila bar in downtown Minneapolis that has awesome margaritas and sharing plates. We shared a variety of plates including chips and guacamole, tacos and quesadillas.

And because we hadn’t had enough to drink or eat since Wednesday, seriously this entire weekend has been full of food and drinks! – we took Kyle’s dad to Prohibition in the Foshay Tower after dinner! The bar is at the top of the Foshay Tower and overlooks the city of Minneapolis. It is a must-see if you ever find yourself a tourist in my city :)

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Since I enjoyed a margarita with dinner, I decided to stick with tequila and ordered another margarita at Prohibition. I love the lounge chairs and ambiance in the bar – I kicked my feet up and relaxed while sipping on my margarita!

I don’t have any big plans for today except for cleaning and getting back to healthy eating! Oh, and I’m going to fit in a yoga class and a nap this afternoon too ;)

After 5 days of unhealthy eats, I am looking forward to stocking my fridge with healthy snacking and meal options for the week.

Weekly Meal Plan

  • Sunday: Veggie-Loaded Pasta Salad
  • Monday: Veggie-Loaded Pasta Salad
  • Tuesday: BBQ Tofu Pizza <– Recipe comin’ your way tomorrow!
  • Wednesday: Vegetable and Cheese Quesadilla
  • Thursday: Happy hour with friends
  • Friday: Cheesy Pasta
  • Saturday: TBD

Weekly Fitness Plan

  • Sunday: Yoga Sculpt
  • Monday: Yoga Sculpt
  • Tuesday: 3-mile run
  • Wednesday: 6-mile run
  • Thursday: 3-mile run
  • Friday: Yoga Sculpt
  • Saturday: 11-mile run

How was your 4th of July weekend? Did you do anything fun or exciting? What’s on your meal plan this week?

Marathon Training – Week 4 Recap!

Whew – Week 4 was a rough one!

Not only was it crazy hot and humid here in good ol’ Minneapolis, I was also just not feeling the running bug last week. Every step felt like I had a cement block glued to the bottom of my shoe and it didn’t help that it rained every single day.

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I ended up skipping Tuesday’s 3 mile run for a walk with Mitchell instead.

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It was dang hot and I felt like I needed a rest day so I didn’t run – no regrets! PS. I wore my new Eat More Rabbit Food tank top during that walk – Check out how freakin’ adorable it is!!

EMRF front

EMRF back

I did make it out for my 5 miles on Wednesday and my 3 miles on Thursday and then came Saturday… I was up much too late and had one too many beers (oops…) on Friday night and although I didn’t feel awful, I knew a 10-miler was out of the question for the day. I want to feel my best for those runs so I rescheduled it for Sunday morning instead!

Sunday morning turned out to be the perfect morning to run – 60 degrees and very low humidity, I was happy when I woke up to the fall like temperatures! Or at least it felt like fall after the week of humidity we had ;)

banana

I fueled with my cute, little banana and peanut butter sandwiches and they kept me going for the entire 10 miles! I think the first time I try “fueling” while running will be later this month when I have a 13 miler.

I took this long run slower than my previous ones. Hal Higdon advocates that while training, you should run your long runs at a pace that is 60 to 90 seconds slower than your goal pace which would be around 11 minutes/mile for me. While I didn’t run quite this slowly, I slowed my pace down quite a bit from last week’s long run!

Here are my splits – apparently MapMyWalk doesn’t provide single mile splits above a certain mileage. Bummer, but I am not about to pay for an upgrade to get those…

splits

My total time for my 10 miles was 1:37:52 – a 9:46 minute/mile pace.

This run felt more difficult than my previous weeks – maybe because it was my longest run of my training to date but I am also contributing it to the fact that I didn’t bring music along. I truly think music helps me get into my running groove!

I continued to test out my “lion breathing” technique every few miles along with shaking my arms out to keep my shoulder blade pain at bay. I had no pain so my breathing and arm shakin’ must be working ;)

I also did not walk the entire run – except for a 15 second stop to grab a drink of water around mile 5! When training for my half marathon 2 years ago, I remember having to walk every few miles after my training runs were over 7 miles so I am confident that I am a much stronger runner and athlete this time around!

It’s all about self-improvement my fellow runners and athletes! How you are improving compared to yourself, not how you are performing compared to others.

In other marathon training news, I’ve decided to break up with my Garmin watch. It pushed my buttons for the last time this Sunday. If you own a Garmin watch, you can probably relate to my two reasons for the break up.

  • It takes approximately 5.7 years to find a satellite. REALLY Garmin??! My phone can locate a satellite immediately and it takes you over 5 minutes? I don’t have time for that shiz – When I am ready for a run, I don’t want to stand and wait for you to figure out where I am. #nothanks
  • I am fairly confident its distance calculations are not accurate. Remember those old Garmin devices that you stuck to your car’s window? Remember how many times they got you lost or couldn’t find satellite? I don’t think their technology has changed much from their early days…

Needless to say, I will be solely using my phone apps – either MapMyWalk or Runmeter – from now on!

If you’re new to ONW or missed my earlier posts, check out my previous weeks’ marathon training recaps!

What phone apps do you use to track your workouts? Do you ever have “off” weeks from running?

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