11 Miles and the Ultimate Running Playlist, Part 3.

11 miles of lovely sunrise this morning. Seriously…the colors in the sky have truly been on point for the past few days. And to add the icing to the cake the weather the next few days is going to be quite spectacular.


Like 60s and 70s spectacular. I see a bunch of patios, mimosa drinking and running in my future. Just sayin’.

So we are going to postpone the Weds Spin Playlist for some hot running tracks today! You can check out part 1 and part 2 of the ultimate running playlist here and here.

Let’s get straight to the jams! Rock it out and run happy.

Heading Up High- Armin van Buuren
California- Colonel Loud feat T.I.
Bottoms Up- Trey Songz & Nicki Minaj
Don’t Let Me Down- The Chainsmokers feat Daya
Ain’t Too Cool- LunchMoney Lewis
Rock It- Sub Focus
Headbands- B.o.B.
You and Your Friends- Wiz Khalifa
Focus- Ariana Grande
Around the World- Natalie La Rose
On Purpose- Dougie F feat Pitbull
Borrowed- Toyboy & Robin
The Girl is Mine- 99 Souls
Alive- Empire of the Sun
Dessert- Dawin
Hysteria- Matthew Koma
On to the Next One- Jay-Z
Do What You Want- Lady Gaga feat R. Kelly
My House- Flo Rida
All My Love- Major Lazer
Wild Things- Alessia Cara
In the Night- The Weeknd
Breathe- Eric Prydz feat Rob Swire
TTU (Too Turnt Up)- Flosstradamus feat Waka Flocka
Don’t Wake Me Up- Chris Brown
Drop it Low- Kat Deluna

What songs are you loving lately?

5 Ways to Fall (and Stay) in Love with Running.

With Valentine’s Day right around the corner…I figured today would be a great day to talk about something I am in love with! My relationship with running. Run love, gotta love it.

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This morning I was up early for 7 miles before 7 am. I am really loving getting up at the crack of dawn with my Irving Running Club crew. Temps were pretty chilly but I had my warm gloves to keep me nice and cozy.


And yes…that Starbucks sure did hit the spot afterwards. I am forever thankful for early days and strong java.

So here are some ways I like to keep the fire burning strong with this incredible sport. I have been running marathons for over 7 years, and it has been a wild ride. Like any relationship, it has its ups and downs but there are things you can do to keep things spicy.

1. Remember why you started. When I look back, I remember how hard running was but how much I absolutely loved the challenge and how accomplished I felt after getting the miles in. I did not grow up running or on a cross country team. Running is not one of those things that comes natural to me. But year after year, I have worked on my endurance and done things to make me run longer and faster. Trust me, if you stay consistent, stay positive and don’t let those mental roadblocks get in the way, your running will take you further than you could ever imagine. But always, always…remember where you came from.

2. Be grateful always. There’s always someone watching, someone who is inspired by the miles you put in or just who would love to have the ability to run that simply cannot. Be thankful for every step.

3. Let your running take you to cool destinations. My favorite way to run a marathon is to run it in a different state! I love seeing a city or town 26.2 miles at a time. Those race-cations you will remember for years to come.


4. Cherish your running friendships. I have made SO MANY dear friends over the years through distance running and those bonds I will hold dear to my heart for the rest of my life. Through thick and thin, those runner friends just get it. They are your sole mates and will always be there for you.

5. Celebrate the milestones. From 5k to 20k to 13.1 to the marathon…those victories are yours and yours alone. I love looking back at old race shirts and medals because they remind me of my journey and so much fun that I’ve had on each and every course.

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What are some ways you have stayed in love with running (or working out in general)?

25 Miles, Super Bowl Sunday and Wknd Recap.

Hello and happy Monday to you! It would not be the day after Super Bowl Sunday without a Beyonce gif…right? Right.

Hope you had a marvelous weekend and were able to do all of the fun and relaxing things. I ran all the miles…soaked up some sunshine and am more than ready for this 50k in a few short weeks!! Bring on the ultra already.

This weekend I was able to get some good mileage in…since the New Year’s Double I wasn’t sure If I’d be able to run another 20 miler but typically 3 weeks out I do my longest run. 25 miles total on Saturday morning.

I got creative and ran 20 super duper early before my 5k at 10 a.m. Nothing like a 20 mile warm up. HAHA.

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So yeah…legs were tired but I went ahead and ran the Dash for the Beads 5k afterwards. I love this race mostly because Mardi Gras is one of my favorite holidays! The start line was jammin’ and people always get really into it.

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This course is also one of the hilliest 5ks in Dallas, winding around the hills of Kessler Park in Oak Cliff. It’s challenging but I really do enjoy it. I finished at a solid pace and was quite proud…thank you strong legs.


And I have no idea how or why but they totally jacked up my name on the race results. Not going to lie I was kind of a diva and pretty upset that this happened but…sometimes you just have to laugh things off and let it go. I guess. It’s just a 5k! I did get 3rd place in my age group so happy happy joy for that.


I finished up with some recovery miles and made it to 25 for the day.

Aside from that my weekend was quite chill. Went to a birthday party, church then Sunday I did 9 miles in my ‘hood.


Followed by some Super Bowl celebrating and mimosa drinking. Perfect way to wrap up a weekend of running and gunning it.

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Yeah, this was definitely me during the Super Bowl. The halftime show was rockin’ though! I loved the mix of Coldplay, Bruno and Beyonce. So diverse.

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And I got some meal preppin’ in as usual. Purple and orange sweet potatoes for the win. I also riced and roasted some cauliflower in the oven so I’ll be having that for dinner with chicken tonight.

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How was your weekend? Did you watch the Super Bowl?

TGIFriday Faves.

It’s Friday! OH YES. Definitely time to do the happy dance around here. Anyone remember the running man? That dance was my jam back in the day.

This weekend should be a good one. Good running weather…long running it…and maybe making a cameo at some Super Bowl festivities! We shall see.

Let’s get to this week’s faves!

The secret language of runners. Haha I can’t tell you how many times I’ve tried to get my non running friends to do ‘just a 5k’ or a 10k with me…and YES…5ks are the gateway drug to other distances. I love it.

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-I have had a thing for cucumbers lately…just slice ‘em up and go to town. Someone send me all of the recipes with cucumbers that you can find.


-This Essie shade…Stones n Roses…I am kind of ready for some bright spring time-y colors.

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-All things lavender…lotion, candles, essential oils you name it…I have it all over the house. I am simply obsessed with that scent and its calming effects.

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-Ladies if you ever need a guilty pleasure podcast to listen to I recommend Heather Dubrow’s World. She is awesomely fabulous and I loved her latest interview with Kyle Richards. I love all things Bravo and Andy Cohen and housewives…can’t help myself.

That’s all for this week! Catch you on the flip side!!!

What’s on tap for your weekend?

10k Thursday and Super Bowl Snack Ideas.

Lovely 10k Thursday today with the Irving Running Club! It sure makes the miles fly by faster at 5:30 am when you have some cool cats to run with.


I had to warm up post run with a little java. My hands were quite frozen this morning even with gloves on! Extra hot dark roast on deck.


So in the past I’ve done some Super Bowl survival tips here and here! I’ve seen some great healthy(er) snack ideas floating around on the web so I thought I’d share.

-As always, my skinny buffalo chicken dip has been a huge hit in the past. Switch out the heavier cheeses with Laughing Cow for a light fix. It’s SO freaking good (and addictive). You can’t ever go wrong with Frank’s Red Hot!

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Spinach balls from Sweet as Honey…I like the addition of the GF bread crumbs too!


Buffalo cauliflower bites from Gal on a Mission…sounds super easy to make and your guests will be gobbling them up in no time. You may want to make an extra batch!


Grilled jerk shrimp and pineapple skewers from Closet Cooking. Plus they added rum to the recipe. Even better!

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Zucchini pizza bites from Damn Delicious…definitely a good way to spice up a yummy vegetable!


Who’s going to/hosting a super bowl party this weekend?!
I’ll be running but then definitely partaking in some festivities!

Weds Spin Playlist.

Happy hump day to you! I’ve got some hot spin cycle tracks you will love today!!


Check out where I’ll be teaching next in the Dallas/Ft. Worth area at my weekly spin schedule.

Let’s go for a ride and steam up those mirrors in the studio!

7/11- Beyonce: Warm up
WTF (Where They From)- Missy Elliot: Jumps
Case of the Ex (Cosenza Remix)- Mya: Rolling hills
FREE.K- Pitbull: Sprints
Sweat it Out- Khleo Thomas: Seated/standing run
Jumpman- Drake & Future: Climb 5/6/7
Dirty Mind- Flo Rida: Climb 6/7/8
Slow Down- DJ Snake & Yellow Claw: 8/9/10/11
Boy Oh Boy- Diplo & GTA: Accelerations
Marilyn Monroe- Pharrell Williams: Tapbacks
Back Up- Dej Loaf feat Big Sean: Reverse climb
Take Back the Night- Justin Timberlake: Rolling hills
Here (Lucian Remix)- Alessia Cara: Jumps on a hill
The Right Song- Natalie La Rose, Tiesto & Oliver Heldens: Tapbacks
Day & Night- Majid Jordan: Cool down

What songs are rocking your workouts this week?

8 Things I Love About the Runner’s High.

Another 7 miles before 7 a.m. this morning with the IRC crew. Absolutely beautiful colors in the sky! It helps when you end the run to the tune of this view.

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The struggle was very real this morning getting up but when you have a whole gang of people waiting on you, you get up and bust it out. Accountability, baby.

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Gangstas in the dark.

The other day I was thinking about the runner’s high…and how much I love it! I have to say running has been such a blessing to my life and has changed it for the better…and I’m always and forever going after that rush of endorphins! Here are a few things that I love about it in no particular order…

1. That it’s legal in all 50 states.


2. The boost of endorphins that really should be bottled up and sold in stores…imagine what a killing that would make.

3. The mental clarity it gives me after an early morning long run…almost good as a hot cup of coffee.

4. It helps you appreciate those beautiful sunrises/sunsets/nature even more than you would on a normal day.


5. That you can really tell the difference between a day that you ran and a day that you skipped out on those miles. Am I right?


6. The feeling it gives you especially after crushing it in a race (and hey…age group awards are just the icing on the cake)!

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7. It’s all natural, organic, and addictive…that good kind of addiction! Gotta love it.

8. No matter what kind of other workout, lifting or cross training that you do…there’s just nothing like that runner’s high. Point blank period.

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What are some things you love about the runner’s high?

Training Runs on Tap, Too Warm For Sleeves Half Marathon and Wknd Recap.

Well hello there! Hope your Monday is going along great so far. It’s definitely a good day to get your java fix…I’m sitting here sipping on my coffee as I type.

Let’s do a quick recap of the weekend! Once again, I had back to back long training runs on tap, gearing up for the Cowtown 50k at the end of this month! I can’t believe it’s already February.


Saturday morning…my first 21 mile run since the New Year’s Double at the beginning of the year. It felt good to be back up in some higher mileage. This run was fairly relaxed but it was just nice to get that time on my feet.


The rest of the day was chill…I met up with my homegirl Natalie for our monthly brunch at Frankie’s.


Sunday! The Too Cold to Hold Half Marathon. Which was actually kind of funny because it was AMAZING outside all weekend. Like springtime weather kind of amazing. Not cold at all. Gotta love Texas. My friend said the name of the race should have been ‘Too Warm for Sleeves’…hahaha she was certainly correct.


We lined up to the start ready to go! Temps were pretty nice at the start, right around 60 degrees or so. Pretty pleasant overall with a nice wind. My goal for this race was to do my best and run on some tired legs! I was surprised at how much I still had in the tank. I wanted to complete this race in under 2 hours and I met my goal. 26th half marathon done! 4th place finish out of 39 gals.


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I have to say one of the best things about this race was the swag they gave us…beanie, dri fit top and a buff for those mornings when it does get chilly again.


Probably my favorite way to celebrate a race…on the patio, with a hottie & some wine…by the fireside watching the sunset. Yes yes and yes.



And finally I was even able to squeeze in some meal prep for the week…lemon pepper tilapia, ZOODLES, jerk sweet potatoes and boiled eggs for an added protein boost. Yum yum.

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How was your weekend? Did you do any food preppin’ for the week?

TGIFriday Faves.

Ah yes…that Friday feeling! It’s the absolute best…happiest of Fridays to you! I hope you have some fun in store…it will be freaking beautiful outside down here in Texas so I’m looking forward to LOTS of fun in the sun!

I am actually running a half marathon (that I’m mostly using as a training run) on Sunday as well as a little running tomorrow morning! Plus brunch with friends and enjoying some much needed relax, let my hair down time.

Let’s get to this week’s faves!

-My pretty pink water bottle for the office. 64 ounces plus it’s got a straw which makes it go down that much faster. Stay hydrated, my friends.

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-Fogging up the mirrors while teaching some spin cycle last night! It was like a freaking sauna nightclub in there…full house, good music and a good time.


-For my runners…9 stages of speedwork…as told by Olivia Pope. Freaking hilarious.

15 things you don’t have to apologize for. I can dig it.

-All the Hawaii pics still in my phone. I think it would take me months to even share half of them. I’m having paradise flashbacks as we speak.


Have a great Friday!

What’s in store for your weekend?

5 Ways to Spice Up Cold Weather Morning Runs.

My favorite workout as of late…7 miles before 7 a.m. I don’t know about you but it just feels so dang amazing to get it done before the sun comes up. I will always and forever have a love for the morning run. It helps when you have a headlamp and some good running buddies to carry you along.


Also…post run coffee is the best coffee. Yes, we are in a committed relationship.

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BEFORE ANYTHING ELSE…yes, coffee, you are BAE.

So, I don’t know about you but the last few weeks down in Texas have been downright chilly! I have to say I am MORE THAN EXCITED for this little warm up we have coming. Anybody want to join me on a patio somewhere? This right here, folks, is Sunday brunch…hang outside all weekend weather.

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But as you all know if you have been reading for a while (or if you’re local) us folks down here in Texas get very up and down weather in the wintertime. One day it’s 40 degrees (like this morning’s run!!) The next day you will wake up to temps in the 50s or 60s. But winter is not quite yet over for most of us…so here are some ways you can spice up those chilly EARLY morning runs.

1. Have a positive attitude. YES. It’s cold. Yes, sometimes it sucks to run in the cold. But guess what? It’s not as cold if you’re moving. Right? So put on those gloves and a beanie or whatever to keep you warm, get moving, put your big girl panties on and deal with it.

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2. It helps to have some buddies to join you along the way. Find some running friends (a group or local running club in your community) that are just as crazy as you are and enjoy getting up early to knock it out. That accountability is priceless and it will make the miles go by A LOT faster.

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3. Plan your route on or near a coffee shop. I’m telling you, that promise of coffee before or after a run will make you hop out of bed and more excited about rocking it out.

4. Run some HILLS! We did a couple of pretty epic hills this morning (thanks to my buddy who planned the route) so find some nice inclines in your neighborhood to spice things up. Hills, without a doubt, will always make you stronger. It’s all about consistency. If you do them more…you’ll get better at tackling them. Just like anything in life.

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5. Incorporate some faster miles or intervals in your run. Start out with a warm up…then go HARD for 30 seconds to 1 minute. Recover for 30 seconds, then go HARD again. Rinse and repeat. As soon as you know it…you will be warm and won’t even be thinking about that cold weather. I always say the faster the run the quicker you will warm up!

What are some ways you like to spice up cold weather running?