Ready for Fall and 10 Strength Training Moves for Runners.

8 miles before 7 am with some gorgeous cloud cover. My legs were feeling so good too! I think it had something to do with the awesome cool breeze we’ve been experiencing lately. I’m seriously counting down the days for the arrival of glorious fall.

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So along with marathon training as most of you know maintaining some sort of strength training regimen is vital. I try to lift weights 2-3 times a week along with my marathon training schedule. Bodyweight exercises for runners are also really helpful. This gets me out on the roads feeling stronger and definitely more powerful. Working different muscle groups and keeping your body shocked for me I think is so important and will help you get further in the long run. (pun intended) Click on the links to get a description of each.

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(source- Pop Sugar Fitness)

1. Squats – my absolute favorites are goblet squats
2. Walking lunges
3. Shoulder presses
4. Tricep dips
5. Bicep curls
6. Plank/side planks
7. Deadlifts
8. Wall sits
9. Kickdowns
10. Russian twists

Try to work some of these into your routine during the week (maybe on a cross training day or set aside time before getting your run on) and I guarantee you will see improvements in your running.

Runners (or non runners) What are some great strength training moves you like to incorporate into your routine?

20 Miles, Chandelier Love and Wknd Recap.

Happy Monday! I got in my run today as well as some coffee. It was tough to get up this morning but running with friends makes it all better! So I have to say I am a happy camper.

So this past weekend I did my first 20 mile run of the training season! I have a couple of marathons to knock out before the end of the year so I am ramping things back up. As you know down south we have been getting hit with a ton of rain so Saturday was pretty much a downpour. Because of this I was basically ready to call it a day by about mile 18. Jumping through puddles and mud was not really all that fun! But I have some awesome runner friends who would not let me. I’m so thankful for them for motivating me to get it done!

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After the run I got some good stretching in with a little yoga at the brewery. Getting my namaste on before sipping on a mango IPA…sheer heaven.

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Followed up with some awesome lunch at this new place, Pie Tap. We ordered a bunch of items for the table. That prosciutto pie with arugula on top was quite delicious I have to say.

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The next day…fabulous recovery miles and all smiles with a sky that resembles artwork. Love.

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And mama daughter day…my mom is actually doing real estate now and I joined her for her 2nd ever open house. It was actually so fun! I love going into people’s houses and just kind of looking around especially when the house is furnished. I have a thing for chandeliers.

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Cheers to yet another 60+ mile week of running last week. It feels good to get some more high (for me) mileage in.

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How was your weekend? What are you looking forward to this week?

TGIFriday Faves.

Well hello there Friday! You sure do look good! It’s also a splendid day for some coffee. I am in much need of some fun free time after this long work week. Bring on running and some good times with friends and fam!

And yes…today’s mood…I’m all about the coffee. So, cheers.

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Let’s get to this week’s faves!

A historic bromance…Usain Bolt and Andre De Grasse in photos. I don’t know about you but I’ve been glued to the tv screen watching Bolt who is killing it as usual. Fun moment between these two.

(source)

Give yourself a break. Reading this post could not have come at a better time. Love.

-Embracing my wild and free natural curls. Yes…it’s high time to get it straightened but I’m going to enjoy summer hair a little while longer while it lasts. Hashtag no makeup.

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-Cooler temps we’ve has down here in Texas all week long. Morning runs in the 70s in August? Definitely unheard of down here. I am absolutely loving it.

-Stunning sunset after the storm last night coming home from the gym. Heaven is smiling down on us.

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Have a great Friday!

What are you up to this weekend?
Long running it, followed by some r & r and chill time with friends.

Keep it Sassy and What to Eat Before a Long Run.

10 miles all smiles this morning…keepin’ it sassy. It definitely felt good to get another double digit run in before work this week! I attribute all of my motivation lately to my runtastic running group. They make these miles fly by like they’re nothing. Well that and I’m just one of those annoying ‘morning people’. Thank you, coffee.

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So for those of you that are getting up early on the weekends to clock some major mileage (myself included) I know it’s good to have a few breakfast options on hand before a long run. For these quick bites it’s good to get up a tad early before your run to let your food digest a bit before you get started. I know from experience that there’s nothing worse than food sitting on your stomach feeling heavy during a 15-20 mile run! Anyway, here are some good options to get your energy stores full and ready to go.

Oatmeal with fruit/honey. Oats are always a nice option because they keep you nice and satisfied. Just make sure not to overdo it with the fiber. Honey is a nice added sweetness to this one. And perhaps a little fruit for good measure. 

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Toast with a small spread of peanut or almond butter. A little bit of PB goes a long way. I like the organic peanut butter from Sprouts or the Justin brand that comes in those tiny fun packets.

Honey stinger waffles. These are perfection if you don’t feel like getting up and prepping something to eat. I like to keep a stash of these handy basically at all times. They are also organic and have gluten free options if that appeals to you. I love the gingersnap and maple flavors.

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Banana. You totally cannot go wrong with the good ole standby treat. Bananas are so easy to digest and really they were the only thing I wanted when I ran my 50 miler back in May. No clue why…I think I had a few bananas that day though actually. HA.

What are some things you like to eat before a long run?
Sometimes I will forgo food before a long run…provided that I had a good solid meal the night before. But in general I do like to have something on my tummy to keep my energy stores high.

Weds Spin Playlist.

I have to tell you…the hills were definitely alive this morning…but I got it done! Hello humidity but thankfully the rain has brought a bit of cool breeze in. I am so loving temps in the 70s right about now.

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Without further ado let’s get to this week’s spin playlist! I’ve thrown in some fun tracks, some new stuff and a couple of throwbacks for good measure.

Let’s go for a ride! Come check out my class if you’re local!

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Give it to Me Twice- Party Favor feat Sean Kingston: Warm up
Bring it Back- Travis Porter: Standing run
Work (DJ Taj Remix)- Rihanna: Accelerations (15 on/10 off)
Yonce (Electric Bodgea Mix)- Beyonce: Jumps
In the Night- The Weeknd: Climb 5/6/7
Ghost- Ella Henderson: Rolling hills
Power- Kanye West: Tapbacks
In My Room- Yellow Claw & DJ Mustard: Sprints
I Took a Pill in Ibiza (Seeb Remix)- Mike Posner: Active recovery
Rhythm Nation- Janet Jackson 6/7/8/9
Dive- Salvatore: Reverse climb (Heavy resistance, making our way back down)
Wipe Me Down- Trill Fam: Sprints
My Boo- Ghost Town DJs: Jumps
Blue Ocean Floor- Justin Timberlake: Cool down

What songs are you loving this week? Is it still blazing hot where you live or is it cooling down?
The weather has been cooler this week and I’m hoping for no more triple digit days!

You Know You’re a Run Addict When…

-You think getting up on a Tuesday morning to run 10 miles sounds like a good idea.

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-Most vacations are planned around races. Hence the term RACE-cation…they are absolutely the best.

-You spend a legitimate amount of time during the day looking at running blogs, runner magazines, checking out the latest run gear.

-Too many running shoes? No such thing.

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-You see a hill or awesome looking trail and you say to yourself…I’d run that.

-You get slightly envious driving by someone logging the miles on your REST day.

-Most of your friends are probably runners themselves.

-Your non runner friends think you’re absolutely nuts…but somehow they’ve accepted your crazy.

-Getting up at 4 a.m. to get some miles in with friends sounds like a damn fine way to start the day.

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-The first thing your coworkers say when they see you in the breakroom is, ‘when’s your next race’?

-You have a budget in place for races, run swag and everything else. Who said this sport was inexpensive. HA.

-You could see yourself running until you’re 105.

-It’s added so much awesomeness to your life…and you just want to share the awesomeness with everyone else too.

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Share what you love about this awesome sport of running!

60 Miles, Cobra 5k and Hottest Half Marathon Recap.

Summer running, brunching and friends…what a marvelous weekend! Let’s recap a bit, shall we? Hope your weekend was fantastic too.

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I decided to do some back to back long-ish running this weekend (including 2 races!) so I started things off with 10 miles early Saturday. I got a good glimpse of the sunrise before heading out to race number 1…a 5k out in Lewisville.

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So my run club was scheduled to do the Cobra Brewing 5k which started right around 9:30 a.m. I got there early, grabbed my race swag and lined up to the start. Nothing like running on some tired legs! My legs were a bit worn out from a strong week of higher mileage so I had no intention of a PR. But my friend Valerie told me she wanted to run under 25 minutes for a personal best so I decided to pace her a bit. I actually have never paced anyone for a 5k so it was kind of tough! Went out way to fast in the beginning but reigned it in and finished solid with a 24:35 time. Not bad for running 10 miles a couple of hours beforehand. 13.1 done for the day.

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I got a sweet mug, some cerveza (totally not a beer gal but one of the concoctions I tried was decent!) and an age group win. Actually…Valerie, myself and Ben all took home 2nd in our perspective groups. Win win. Go team Irving Running Club.

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After the run I took it pretty easy…had dinner with a girlfriend while we watched The Unbreakable Kimmy Schmidt. Hilarious stuff.

Sunday was The Hottest Half marathon day! I actually made a vow to myself after last year that I would NEVER run this race ever again. Well apparently I broke that vow after being peer pressured to run it for fun. HA. This race is always so brutally hot and such a beat down. It’s also usually where I run my worst half marathon times of the calendar year. So as you can imagine I was not super excited to run it but just in time we had a a nice cool down in temps that weekend. So it was around the 70s that morning climbing up to the 80s towards the finish. Not terrible but not amazing running weather either.

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We started about 15 minutes late in typical Mellew fashion (the directors of the race). The course is fairly flat with one steep incline towards mile 11 or so. But I loved the views of the Margaret Hunt Hill bridge and we get a nice shot of the skyline on the Trinity Trail.

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There’s also a nice little rocky/trail part that is unpaved which I didn’t love since it slowed my pace down a bit. I had to make up for lost time after we left that portion but for the most part my splits stayed within the 8/9 minute range. I was proud of myself for staying more consistent this time. And way faster than last year’s 2:18 finish. Praise baby Jesus.

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Decent finish especially considering the fact that I ran so many miles this week! My body still felt really good and I attribute that to lots of cross training, massage therapy and TLC lately.

Post race yumminess…brunch at Ascension Coffee.

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And lattes and mimosas for everyone! Heck yes.

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13.1 number 29 is done! I guess I had better run one more half marathon before the end of this year so I can hit 30. Because, why not?

Oh and cheers to a 60 mile running week. I’m all fired up and ready to rock these next few weeks leading up to 26.2 number 21.

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How was your weekend? Have you done a hot & or humid summer race this year?

TGIFriday Faves.

I don’t know about you but after a long week of work I am more than ready for some free time this weekend! Running with friends, pool time and relaxing is definitely on the agenda! Bring it on.

Let’s get to this week’s faves, shall we?

19 things that happen in every spin class. Even though I’m on the other side as an instructor I can definitely appreciate this. 7, 14, and heck yes to 15.

-Awesome skies this week running in the mornings with my run club. Absolutely the best and we see the sunrise from start to finish.

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-Back on my watermelon kick. Watermelon with a squeeze of lime is still my jam.

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-Holy Kombucha…green apple ginger is just heaven in a bottle.

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-In love with these leggings. Kind of makes me want to get to the beach STAT.

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What are you up to this weekend? Anyone headed to the beach?? If so take me with you.

8 Before 8 and What’s in My Gym Bag.

This morning’s run was 8 miles before 8 a.m. at a 9:30 something pace. Holy humidity! But I got it done. As you know I’ve have a few races coming up so I have a feeling I will be good and ready. Just have to get through the next month or so and there will be some cooler weather!

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Speaking of cooler weather I think we may get some relief this weekend! You know it’s brutally hot when highs in the 80s and mid 90s sound like okay running weather.

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So as a frequent gym goer and I know my gym rats will be able to relate I know it’s fairly important to be fully stocked with the right goods. A lot of times I’m basically living out of my car because I’ll get up and run with my group, head home and shower/get dressed, then pack a bag for the day. That bag usually accompanies me to the gym for job number 2, teaching spin classes in the evening.

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Also I have to say that the Lululemon bags they give you when you make a purchase make EXCELLENT tote bags for everyday. They’re huge and actually pretty durable.

Here’s what’s in my bag!

Spin cycle shoes &/or regular workout shoes. I love cycle shoes and actually feel that if you are taking spin classes more than once a week they’re absolutely vital. You will get a better workout hands down because you are engaging more leg muscles while clipped in as opposed to with regular shoes.

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Lulu socks. These run socks are awesome for wicking moisture and oh so comfy. I became a fan of lululemon socks a few years ago and have not looked back.

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Fresh workout clothes. I love anything that’s breathable, such as lulu shorts and dri fit type tops.

Makeup wipes/deodorant/random toiletries. These cucumber wipes are the best for wiping off eye makeup or whatever I put on for work that day. Typically in the summer I do not wear face makeup to work, just eyeliner and mascara. This makes my skin much clearer and keeps my pores clean in this brutal heat. I tend to put more makeup on during the weekends when I’m going out.

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Cute headbands. I’m a big fan of Sweaty Bands because they have all sorts of fun patterns. You can order these online or find them at bigger race/marathon expos.

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Water bottle...love this big pink one (it’s 64 ounces) and I carry it around basically everywhere.

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What’s in your gym/workout bag?

Weds Spin Playlist.

I’ve got some high energy hits for you this morning on today’s spin cycle playlist! Let’s get straight to it.

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I got my morning started with a 7.1 mile run before 7 a.m. Talk about some crazy humidity!! I tell ya what fall cannot come soon enough. I am so ready for triple digit season to be over. We have a high of 102 today with a heat index of about 3 million.

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Gotta love my friend’s shirt this morning! This has definitely sort of been my train of thought lately. HA. Bring on cooler running weather please, mother nature!

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On to the playlist! I’m teaching classes tonight and tomorrow if you’re local.

Enjoy the ride!

Gone- Afrojack feat Ty Dolla: Warm up
BaDinga!- TWRK: Jumps
GDFR- Flo Rida feat Sage the Gemini: Tapbacks
Panda (Jersey Remix)- DJ Taj: Accelerations
Locked Away- R City feat Adam Levine: Climb 4/5/6
Love More- Chris Brown feat Nicki Minaj: Climb 5/6/7
Summer Nights- Tiesto feat John Legend: Jumps on a hill
Back 2 U- Steve Aoki feat Walk the Moon: Rolling hills
Saw it Coming- G Eazy: Seated/standing run
Ookay- Thief: Sprints
Slow Down- Yellow Claw: Active recovery
Let Me Love You- DJ Snake & Justin Bieber: Climb 7/8/9
My Way- Fetty Wap: Climb 8/9/10
Revolution- Diplo: Team sprints
Harder, Better, Faster, Stronger (Dillon Francis Mix)- Daft Punk: Rolling hills
Needed Me- Rihanna: Cool down

What songs are on your workout playlists this week?