Going Over the Mile Marker and Weds Spin Playlist.

This morning I was up early for a quick Nike Training Club workout in my living room. My trainer would be proud. I did lots of burpees, pushups, plank rows and kickdowns for the core.

I love doing these plank rows. They definitely make me feel strong.

After that torture I hit the streets to do my favorite thing…yes, that would be running. 5 miles in the ‘hood.

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My obsession with going over the mile marker is obviously getting out of hand. It’s .1 something or die.

I’ll be teaching a rockin spin class tonight over at the Bedford gym. Looking forward to 55 minutes of fun with my happy hour crew. Lots of newbies and oldies on the list to groove to!

DJ Turn it Up- Yellow Claw: Warm up
Boomerang- DJ Felli Fel feat Akon and Pitbull: Standing run
Don’t Stop the Party- Black Eyed Peas: Rolling hills
Give it 2 U- Robin Thicke: Sprints
Loyal- Chris Brown: Active recovery
Shake- Ying Yang Twins: Rolling hills/standing attacks
Sweet Nothing- Calvin Harris: Jumps
Don’t Stop the Party- Pitbull: Accelerations 20 on/10 off
You Make Me- Avicii: Recover 1 min/Back to rolling hills
The Devil is a Lie- Rick Ross: Climb 7/8/9
Pop Danthology (Mashup) Various: Climb 8/9/10/11
Pound the Alarm- Nicki Minaj: Sprints
Crazy- Gnarls Barkley (TEEMID & Joie Tan Cover): Easy run/Cool down

Do you go over the mile marker when you run or stay right on the dot? Have you tried any Nike Training Club workouts lately?

Leg Day and Lots of Trips Planned.

So last night after teaching spin and a full work day I went back to the gym for part 2 of my workouts. My trainer texted me and told me that Monday was leg day. Exciting! Yeah, not so much.

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I know I need to work on toning and strengthening my legs and hips. But it definitely still is not my favorite activity. But I powered through it and got it done. We did lots of one legged deadllifts, calf raises and walking lunges. Oy. I have to say I’m definitely feeling it today. Can’t wait for tonight so I can head back to yoga and stretch it all out.

So, what’s next in the world of running? Well, not so much in the month of May. I’m thinking an impromptu 5K may be thrown in somewhere in there though. This one looks mighty tasty.

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Aside from that I will just be running/training on my own, working on speed work and strength training in order to get ready for this baby in June. San Diego here I come!

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Lots of trips planned in the next few months…Puerto Rico in less than 2 weeks, San Diego in June, and D.C. In October for the Marine Corps Marathon.

Travel, travel, travel. The idea of that makes me oh so happy. I found this on my cousin’s Facebook page. Makes me miss my college – Hampton University pride!

Where are you traveling to this year? Does anyone have any fall marathons planned?

Abby’s 5K Run, Bird of Paradise and Wknd Recap.

Happy Monday! My morning has already taken off to a great start. I taught a power packed spin class at 5:45 a.m. and we did lots of speedy intervals. Pretty sure this is my new favorite song for cycle. Especially when they say ‘drop down and shake it shake it’. Haha. Also I’m sure sometimes my early morning cycle peeps think this about me. It’s all good…they’re probably right.

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How was the weekend? I did a couple of fun things but mostly my weekend was low key. Just what I needed.

Saturday morning I was out in Frisco for Abby’s 5K run to support the Dandy Walker alliance. That little girl, Abby, is such a fighter! You can read her story here.

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I was so happy to be out there to run for such an amazing cause. A bunch of my running buddies were out there running and supporting as well.

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That morning I was actually feeling kind of blah energy wise and really felt depleted after my workouts that week. Even after a complete REST DAY on Friday (which I needed like you wouldn’t believe) I still woke up Saturday pretty sore and tired. Even after stretching and foam rolling on Friday – after a long week of running, teaching 3 spin classes and having my hiney handed to me from my personal trainer…I was spent. But I lined up at the start line ready to see what my body would do. The course was 2 loops of the same course which was a little dull but I had a feeling it had more to do with my energy level than anything else. It was also pretty windy that morning and extremely humid. I really did not have any goals for this race other than just to finish at a strong (for me) pace and I had no idea how I was going to perform that morning. It sure was fun though getting to see a lot of my friends out on the course. That’s what mattered the most to me. Some of them I had not seen in a minute so I just enjoyed it for what it was.

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I finished 24:59…not half bad considering how BLAH I was feeling. 1st place in my age group and 4th woman overall. Thank goodness for small races…haha, they can be a nice little confidence booster sometimes. A couple of my buddies also won in their age groups. We all felt like rockstars.

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It was fun getting the ceramic medal and a free movie pass! My mom came out to support me so I gave the free movie pass to her. She goes to the movies more than me anyways.

After the run mom and I went to Jakes for brunch and split a delicious omelet with mushrooms, onions and cheese. And then of course, I had a mimosa. Because, why not.

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Sunday morning since I had done church the night before (AND had the most marvelous hour long massage) I got up and felt like running more. So I did 8 miles in the wind and with a little bit of rain.

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After running I went to yet another amazing 75 minute yoga class at Karmany. Amy was wonderful and I got all of the kinks out. Oh and I am still making some amazing progress with the yoga poses. Hello bird of paradise pose. I’ll have to show you one day. Next I will master the backbend once again. I’m getting there.

And lastly a little inspiration for your Monday. Have a good one.

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How was your weekend? Did anyone go to brunch? What did you have?

Have you ever won your age group at a race?

TGIFriday Faves.

Anyone else doing the Friday dance with me?

It has been a pretty low key week around these parts but I have to say I’m definitely ready for some relaxation this weekend! I also plan to play catch up with some things around the house so I am looking forward to the free time. Some spring cleaning is definitely in order.

Let’s get to my favorites of the week!

-These cucumbers with lots of fresh lemon, a drizzle of olive oil, dash of salt and chili pepper. I have a feeling they will be in heavy rotation. Freaking delicious.

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-I spent an embarrassing amount of time on Vine this week. Is anyone else on there? I mostly just follow funny people. Oh, and I cannot participate in this website at work. Because I laugh like a hyena. I’m pretty sure my neighbors think I’m nuts sitting on my couch laughing by myself at 9 pm. This guy really is Obama’s twin.

-15 Signs Spring Has Sprung on Social Media. I know I can relate to rocking the pastel colors. Mint everything all day every day.

-Google translate for runners. You can deny it all you want but you know you’re thinking it.

-This popcorn. I probably should let you know right now that it’s crazy addictive. It’s giving Garrett’s a run for it’s money.

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-Who knew Amsterdam had ‘twerk music’? Had me dancing at my desk.

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What are you grooving to/loving this week? Doing anything crazy fun this weekend?

Punch Burpees in the Face.

Last night after teaching spin I worked with my trainer on some HIIT and lotsa upper body strength training and holy lordhavemercy I am sore this morning.

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Well no…I didn’t die buuut my arms are definitely talking to me this morning. We also did bunches of burpees, mountain climbers, and some high knees.

I am definitely wearing this shirt next time.

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This morning because the birds were chirping so dang early (not cool, birds) they woke me up and I decided to run 4 miles in the ‘hood.

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4 miles always is more exciting when you are wearing mint pants. My obsession with this color continues.

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This weekend I will be running the Dandy Walker 5K. My good friend Ann is one of the race directors so I will be out there to support her and this amazing and worthy cause.

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I am hoping for some fast running and a good time! Tomorrow is a REST DAY (Fridays always are), and I am very much looking forward to it after I had my hiney handed to me last night. Thanks Torrence. Grrr.

Anyone running a race this weekend? Do you want to punch burpees in the face…or is that just me?

Weds Spin Playlist.

It’s one of my favorite days of the work week…spin Wednesday! Tonight I teach my happy hour spinners and I’m bringing along a fun playlist to keep those legs going.

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First I wanted to share some great links I found for you around the web. There are so many benefits to taking a cycle class…not only does it torch calories in a short amount of time, but it’s an excellent form of cross training to go along with running. It’s a great way to compliment your training! I am so thankful for some cycle in my life.

-Learn to speak indoor cycling…there’s definitely some buzz words you will need to know to stay on top of things in class!
-Why runners need spinning…it’s such an amazing asset to your training. I have definitely reaped the benefits of getting my cycle on.
-Cycling tips for a better workout…always good to have handy to crank up that intensity.
-Tips for taking your first spin class…it’s not as intimidating as you think.
-Must have gear for indoor cycling.

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Without further ado…here’s my playlist for this week!

You Make Me Feel- Cobra Starship feat Sabi: Warm up
All Night- Pitbull feat David Rush: Climb 6/7/8
Say Aah- Trey Songz: Standing run
I Cry- Flo Rida: Accelerations
I Want it All- Karmin: Jumps
Walking On Air- Anise K feat Snoop Dogg: Rolling hills/standing attacks
Can’t Remember to Forget You- Shakira feat Rihanna: Jumps
Burn- Ellie Goulding: Climb 7/8/9
Bombs Over Baghdad- Outkast: Sprints
We Found Love- Rihanna: Active recovery
Trophies- Drake: Rolling hills
Don’t Wake Me Up- Chris Brown: Team sprints
Against the Floor (Mashup)- Rihanna/Jlo/Britney Spears/Pitbull: Climb 7/8/9/10
Happy (Neus Remix): Pharrell Williams- Cool down

Favorite form of cross training? What songs are rocking your workouts lately?

Out I Went and Work That Core.

This morning I truly was not feeling like getting up early to run. I’m telling you it felt so nice and warm under those covers. But I really wanted to get a run in…even if it was short – to sort some things out in my head. So out I went. It was all worth it in the end when I was able to see this gorgeous sunrise.

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I somehow convinced myself to go a few steps further and get in a 5 mile run.

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After the run I did a quick core workout in my living room before hot tailing it to work. Some scissor kicks, planks and full extensions which felt so good and much needed.

These are some of my favorite workouts to work that core. I think it’s vital for runners to have a strong core to improve fitness and prevent injury. Yoga helps with this, as well as pilates and of course strength training. Planks always top the list for me because they are so easy to do…anywhere and everywhere.

Here are some others.

Russian Twists

Scissor Kicks

Full Extensions

Kickdowns

Bicycles

Mountain Climbers

I also found this great workout from Pumps and Iron…12 minutes so perfect to do pre or post run. Check it out here.

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Did anyone else get a sunrise run in this morning? What are your favorite exercises to work your core?

Irving Half Marathon, Breakfast Running Club Reunion and Wknd Recap.

Hope you all had a marvelous weekend. I rolled out of bed this morning and taught my early bird Monday spin class. Great workout as usual and there was lots of energy in the room. It felt good to sweat it out and we did a nice hill climb with some speedy intervals to this remix.

Back tracking to the weekend. Saturday morning I was up early for the Irving Half Marathon…right in my backyard! It literally took me about 5 minutes to get to the race site which was so awesome. I wanted to represent my community so I volunteered to be a pacer for the 2 hour half. 13.1 #17.

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This was the 2nd year Irving has put on this race…and lots of fun for everyone. There were all distances from 5K to the full marathon and every distance got a medal which I thought was pretty cool. The medals were so shiny and bling blingy.

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I lined up to the start with my 2 hour stick ready to go. This was my 2nd time as an official pacer so I felt pretty confident I could keep a steady pace and get there in a timely fashion. I started off running with a couple of people that had some time goals. So off we went.

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The race was an out and back and took us through the beautiful Campion trails which Irving is known for. The course was fairly flat with a couple of rolling hills. I have run this course many times just on my own so I was happy to be familiar with the area and the scenery kept me going. I high fived a few friends and familiar faces. It was interesting pacing the 2 hour mark (vs 1:55 which I paced last year) because I feel like a a lot of runners want to come in under 2 hours (or maybe a little bit over) vs. 2 hours even. So I stayed with a few runners throughout the way but I encouraged them in the back half to run faster than me so they could sub 2. I played my music along the way and just enjoyed the ride. Towards the back half I had to slow it down a bit because it was starting to look like I would come in a few minutes too fast. A couple of runners caught up to me at this point and told me they were tired and wanted to ‘hold on to me’ til the end so I just encouraged them to keep a steady pace and if they did they would definitely come in under 2 hours. One girl came in town all the way from Vegas to run with some of her friends and it was her first half marathon. It was fun chatting with her and I encouraged her to finish strong. I loved getting to chat with a lot of the runners and hear their stories. I banked a little time and ended up coming in just under the 2 hour mark. Success.

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Overall I LOVED being a pacer for this race. I always enjoy encouraging other runners and helping them to accomplish their goals. I will definitely run this race again and might just even race it myself next year. It was a great day and I got a pretty sweet medal for helping out.

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Saturday night I went to church, then went to a friend’s housewarming party. My buddy Elyse and her husband just bought a house near the beautiful White Rock Lake. They are both awesome, speedy runners and I will definitely miss having them around and running with Elyse during the work week. But I am so happy for them. Me and the girls took a quick breakfast running club reunion photo. From the left- Camillia, Elyse and myself.

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Sunday I slept in and went to the most amazing 75 minute yoga session at Karmany. I held the crow pose for at least 15 seconds before I fell on my face. I think that was a PR.

For those of you not familiar with the crow…here you go. Me getting my crow on during marathon training last year.

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I also did some grocery shopping and got all kinds of goodies for this week. Including my beloved spaghetti squash.

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How was your weekend? Have you ever been a pacer for a race?

What are you looking forward to this week?
Personal training with my friend Torrance who I have a feeling will kick my butt and get my rear in gear for my Puerto Rico trip in a couple of weeks. Woohoo!

TGIFriday Faves.

Cheers to the freakin’ weekend. I’ll drink to that!

I am definitely ready to let my hair down a little bit this weekend. It has been kind of a monotonous week of teaching spin classes, work and such. I need to spice it up with a little bit of running and a lot of sunshine in my life. Bring it.

We had a storm roll through last night but this morning the sun is shining and things are looking good for the Irving Half Marathon tomorrow where I’ll be running as a pacer.

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13.1 number 17…here we go! Can’t wait to add another medal to the rack.

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Let’s get to my faves this week!

-All the springtime flowers popping up lately. I saw these at the end of my run the other day and I had to stop and take a pic.

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-101 Thoughts Office Workers Have Pretty Much Every Day. Nailed it.

-Crazy print leggings like these for running. And spin class.

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-The Challenge – Coming Clean. Never before has someone put so many amazing gifs in one blog post.

-27 Things People Do on the Internet. Hilarious and TRUE.

-These shoes! Need me some wild neon kicks.

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That’s all for this week! Bye bye for now.

What are you up to this weekend? What’s your favorite color to workout in?

Friday Eve and Shrimp Tacos.

Happy Friday Eve! The weekend is so close I can taste it.

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Yet another 4 miles this morning enjoying the cool breeze before the storm rolled on through. Texas storms in the spring time are funny because they will do a drive by and then be gone in an instant. Then the sun is out and ready to play.

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So since I’ve decided today is Taco Thursday, I have a quick recipe for you. Shrimp tacos…probably my favorite way to eat shrimp would be between some corn tortillas. Good stuff.

Here’s what you need:

Corn tortillas
Shrimp, peeled and cooked
Shredded lettuce/tomatoes/your favorite veggies
Laughing cow light cheese
Avocado
Salsa
Minced garlic, salt/pepper to taste

Sauté shrimp on the stove on medium heat with garlic, salt/pepper, and laughing cow cheese until cooked through. Set aside and warm corn tortillas in the microwave. Place cooked shrimp on tortilla shells and top with your veggies, salsa and avocado.

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There you have it! Serve with quinoa or your favorite side dish.

What are your favorite kind of tacos? Looking forward to anything this weekend?