Week in Review

96 Miles
10 Runs
~ 23 Mile Long Run @ 7:00 pace (2:40)
2 Workouts

The highlight of this week?  Definitely the long run!  Laurie, Megan and I have continued our tradition of running long together in the dark, early morning hours from McAlpine and each run has gotten better and better.  By next week, I'll be finishing at 6:00 pace!  Of course, we are always surrounded by our entourage of male escorts, who ensure our safety from any stray animals or pranks from Billy Shue.  After 11 miles, we grabbed Alana in the parking lot, and somehow split from the main group once again.  It was after this point in which I was able to capture some of our mile splits by the markers and saw 6:40 and 6:50 pretty consistently.  I would say that we hovered around 7:00-7:10 for the first half of the run and then around 6:40-6:50 for the last half.  Greenapple's treatment showed its healing powers because I didn't feel my hamstring whatsoever, which most likely lead to the increase in pace.  My view on long runs is that if you feel like going faster, then do it.  Vice versa, if you feel like going slower, then do it.  Perhaps since my other workouts aren't as stellar as I'd like, I'm able to really shine on my long runs, so I'm not complaining!

The other really cool thing about this week is that I felt good about doing this mileage and came to it pretty much unplanned.  I approached this week differently than I ever have in the past, which typically consisted of planning out my doubles and workouts down to the exact minute of the day.  This time, I didn't double if I didn't feel like it.  I doubled when I wanted to (different than when I had time), and I didn't lay out exactly how I do my weekly mileage.  The end result was that I was happy doing it.  It felt easier than 6 weeks ago when I ran 100 miles because I just didn't think about it.  I let the runs come naturally, I listened to my body when it told me that it could go a couple more miles, and I also happened to get in my longest run ever.

Just when I thought it seemed most reasonable to turn my back on Philly, things are really starting to look up.  I'll make a decision probably after Army to see what is best for my own wellbeing, but right now, I'm feeling pretty optimistic!

Simple Fly Set

Ryan Woodruff
Ryan.d.woodruff@gmail.com

This set is simple in its construction yet challenging if swimmers endeavor to hold the same cycle count, underwater kicks and speed (within 1 sec of 100 race pace).
SCY

30 x 25

4@ :30

4@:25

2@:20

:30 rest

4@:30

2@:25

4@:20

:30 rest

2@:30

4@:25

4@:20

100 easy free @2:00

200 fly for time

Tempo Success!

Goal:
10 Mile Tempo at 600-605

Actual:
3 miles warmup
8 miles at 6:32 average (fastest split was only 6:20)
2 miles cool down at 7:00 pace

pm:  4.5 miles for 17.5 miles total for day

I could choose to look at this workout as a fail, but I chose to look at it as a success.  I didn't give up and I did what I could with what I've got.  And what I've got is low iron and an annoying hamstring.  Fortunately yesterday, Dr. Greenapple was kind enough to spend over an hour with me, performing ART, cupping, acupuncture and finally kinesio tape.  I know that the treatment will start working it magic in a couple of days, not overnight.  So, regardless, my hamstring was still a little tight and tired from general overuse combined with strength exercises from the night before by the time I met up with Aaron at McMullen.

Aaron's legs were tired from a couple of back-to-back high mileage weeks, so he was okay with whatever I had in the tank.  We ran through the perfectly flat trail at McMullen, not really looking at splits and still keeping up some semblance of a conversation.  I could still talk, but my legs felt like glue.  Sure, it was fabulous and I didn't hit my goal times, but I cranked through.  Right now, finding the motivation to complete a workout is tough since I know the time will be slower, but if I just get in the effort, everything will fall into place in a couple of weeks. I left this workout trusting that I got in a good effort (can 6:20 on low ferritin equate to 5:55 with normal ferritin?  I think so)

After 8 miles of work, we slowed it down a bit to cool down and both of us were equally happy to be done with the up tempo portion. Some days are meant to feel harder than others and today was definitely like that, but I still came out of it feeling really positive about how I approached the workout and how I got in some uptempo work!

MOTIVATE YOURSELF!

What are your fitness goals?

This is something I often ask myself. First of all, what is attainable? It is important to set realistic goals in order to keep yourself motivated. If you've never ran a step in your life and hope to run 10 miles by tomorrow, it probably won't happen (safely). How much time do you have to achieve these goals, or is it ongoing? For example, do you want to run a 5k by November, or do you hope to make your life "healthier in general" over the next year?

Next, how are you going to stay MOTIVATED?! We all hear of the New Years Resolution people who sign up for gym memberships, use them for a week, and never return........ until the following January. This will NOT be you! Especially with a few of these tips!

Now, keep in mind that everyone is motivated differently, I just found these to be helpful for me! Once you identify your goals, you can twist these tips into motivators that work for you!

True statement.

 While this might be a little overboard, it definitely helps me! I literally have this homemade sign hanging in my cabinet. When I'm about to go back for a 10th bowl of cereal (haha) I look at this sign and realize... is it worth it? Will this help to "shape" my abs? Probably not. Sometimes I hate this sign, but some day when I have a 6-pack, I know it'll be worth it!

Cheat days=my fav

Now I'd be CRAZY to have my "abs" sign in my cabinet without a little motivation as to WHY I should avoid my favorite junk food..... by posting when my next "Cheat Day" is, I'm able to reason. Like, "Okay, I GUESS I'll wait until Saturday to indulge in cookies..." You will feel so proud of yourself after accomplishing a full week of eating nutritiously, that your cheat day will be heavenly. (My cheat day this Saturday will include Mexican and FroYo)

My little cabinet :)

Next, I keep myself motivated by filling my cabinet with mostly healthy foods. If you buy junk food, you will most likely (definitely) eat it! So save your money and save yourself from having to postpone your goals! Don't forget about the cheat day you should have once a week to keep your metabolism going, your body guessing, and your sanity!!!

MOTIVATION

This is the easiest thing you can do. WRITE DOWN your goals! I have this hanging above my mirror so I see it every day! It helps to keep me on track and it gets me excited to live another day healthfully.

Peppers, Apple, Grapes, Banana :D

Stay motivated by packing your lunch and snacks! That way you won't be tempted by the Burger King line at UMass Boston every day... I realized that this is what I packed for my study session today, and it tasted great!

represent.

...... And then we realized I was wearing my "Miss Collegiate Area" t-shirt so we figured this was a picture-worthy moment. FIT FOR SUCCESS REPRESENT!  Ps- those grapes were delicious. Thanks for the cheesy picture, Lisa!

Lastly, when you are feeling extra tempted by fast food, at least go for a salad and a yummy-tasting yogurt! My lunch today included a huge salad (already half-eaten in this picture.. guess I was too hungry to realize I should have taken a picture at first) and my Apple-Cinnamon Chobani was like dessert! So delish!

Remember that you can accomplish anything you set your mind to. Figure out your goals, find your motivators, and GET ER DONE! You will be so proud of yourself :)

Morgan

A Glimmer of Light (6x800m)

Goal:
8x800m with 1:30 rest at 2:43-2:37

Actual:
3 mile warmup
6x800m with 1:55 jog rest at 2:42/2:45
3.7 mile cool down for 10 miles total

PM:  1.5 hours of dance!

I might be back!  Just maybe.  Caleb and I started a bit later this morning--at 6:30--to get some extra hours of much needed sleep.  We did just 6 repeats, two shy of my goal, but I felt positive about how I stayed mentally in the game.  I didn't look at my splits and even asked Caleb to not share the splits with me as we finished. I did cheat a little though by asking him what he ran, since he was a little ahead of me, I could still gauge how fast I was going.

I have to start somewhere, and I feel like this a great start!  I enjoyed the workout and felt very positive in my thoughts during each interval.  Positivity at this point is very important and definitely a step in the right direction. I'm finally beginning to believe that I'll start feeling like a new person--meaning, a person with normal iron levels--in just a short period of time.

I'm going to do a 10 mile progression run with the intent of putting in the full effort, even if it means the pace may be a bit slower than I would like to see right now.  Like Laurie told me on our Sunday long run, at least when my iron is back, I'll feel fantastic!

Usain Bolt workout and diet secret

Usain Bolt workout and diet secret

What you need to know

Usain Bolt workout routine

Usain Bolt fitness secret

Usain Bolt workout and diet plan

Usain Bolt workout and diet. Usain St. Leo Bolt ( Usain Bolt ) was born on 21 August 1986 , is a Jamaican sprinter widely regarded as the fastest person ever. Usain is the first man to hold both the 100 metres and 200 metres world record. IN London Olympics Bolt

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I Scream, You Scream, We All Scream For... BREAKFAST!

In case you didn't know, not only is breakfast my favorite meal ever, but it is also the most important! In order to keep your metabolism in high gear, a nutritious breakfast is crucial- and you can continue to keep it running high by eating about 5 smaller meals throughout the day.

What are you having for breakfast today? Here are a few of my favorites!

gotta love protein :)

If you've read my previous posts, you know that I'm a huge fan of special k.... If you're carbing up for breakfast (smarter to "carb up" in the morning instead of at dinner so you can effectively use this energy throughout the day, rather than letting it go unused in your body while you sleep at night- causing it to turn into sugars!), I suggest the Protein Plus Special K. With 7g of sugar, it is a little more attractive than my other favorite flavors (Fruit & Yogurt), but it also PACKS 10g of protein into each serving! This will keep you fuller for longer and will help to build that muscle! Just make sure you measure out each serving so you know what you're putting in your body. Otherwise, it is super easy to accidentally eat 12 servings... this stuff is good.

my best friend- Mr. Coffee Pot

I get asked all the time if coffee is okay to keep in your diet. Personally, I say YES! And so have the few trainers I've spoken with! Honestly, I wouldn't want to live without it! It is my favorite treat, and dieting is NOT about depriving yourself. So I happily enjoy coffee every morning. However, it IS important that you aren't packing your coffee full of sugar and cream. I chose to make my coffee every morning, not only because its cheaper, but because I know exactly what is going in it. My coffee is complete with a 1/2 teaspoon of sugar, a dash of skim milk, and 1 tablespoon of creamer (pictured here is Fat Free Hazelnut- yum!) And yes... I measure every thing out with measuring spoons! This enables me to know exactly what I'm putting in my body.

Oatmeal is also a wonderful choice for breakfast! It is quick and easy and helps to keep you full! I enjoy the "lower sugar" kind, which only has 4g and about 120 calories. If you have extra time in the morning, make your own oatmeal and add a small amount of brown sugar!

My favorite option!

Egg whites are my favorite! I've posted about these before, but I'm posting about them again. That is
how much I believe in them. I always measure out 6 Tablespoons of egg whites every morning... that is only 50 calories, no carbs, but 10 grams of protein!!! Love that. I fill my egg whites with delicious veggies, and honestly, they taste great! I was pretty hesitant to try them at first, but I'm so glad I did! Here is my 'recipe':

Dice up peppers (red and yellow pictured here), onions, spinach, and 2 slices of deli turkey.

With a squirt of PAM, let the veggies cook on medium to medium-low for a few minutes. Sometimes I cover this so that the peppers and onions can soften up.

Then add in your egg whites! I usually do 6 Tablespoons, make it more if you're hungry! The beauty of egg whites is that they are super filling for only a small amount of calories! When they are just about done cooking (not runny, slightly browning), add in your diced turkey slices.

And ENJOY! I eat my egg whites with a side of Pineapple Peach Salsa. It makes them taste even better if you're looking for a little more flavor :)

MOVING ON!

Bananas are my breakfast staple. If I'm not eating one for breakfast, it usually ends up being my mid-morning snack. So much deliciousness.

Lastly, Oatmeal Squares! These keep you full FOREVER! 5g of fiber, 6g of protein, and a heavenly taste. I actually enjoy these more when I'm on the run. I measure our a 1/2 cup of this dry cereal and enjoy it for a snack during class or when I'm away from home. And notice how it has 46 GRAMS of whole grains.. per serving!? That is just about ALL you need for the ENTIRE day! Rock on! I still suggest switching all of your "white" products to "wheat", but this sure is a quick way to get in those heart-healthy grains.

So what are you waiting for? Go enjoy a delicious breakfast and jumpstart that metabolism!

Morgan :)

Week in Review

87 Miles
2 Doubles
20 Mile Long run in 7:09 pace
1 Workout Fail

Last week I ran about 88 miles.  This week I continued with roughly the same number.  It's funny because all I really did is take out 2 doubles from my week, and that's resulted in me feeling like I have so much more time on my hands.  I don't have to commit my entire evening to a run, or I have the option to sleep in if I feel like I need it!  This week, I focused on listening to my body and my interal sleep ticker.  If my alarm went off and I felt like I needed more sleep, then I turned the alarm off and went right back to sleep for another hour or so.  With the low ferritin level, I'm supposed to feel tired all of the time, and so might as well try to sleep as much as I can. 

Early in the week, I had a craptastic 10-mile-tempo-turned-into-5-mile tempo.  Initially, Mark had adjusted my paces to slow it down to account for the low iron, but that didn't even work.  I decided that I just need to focus on effort and not on time, and so at least going into next week I can do just that.  Leave the Garmin at home, and run based on time, without mile markers.  I threw out my second workout of the week (3x2 mile), opting instead to get in two runs and enjoy the beautiful fall weather at a slow jaunt. 

The positive note of this week was that my awesome long run streak continued as I ran 20+ miles with Laura, Megan, David, and Jason and felt amazing.  Running in the low 7's was a breeze and felt pretty great.  I've gotten in a decent number of 18+ mile long runs over the summer, and I think that will help me at Philly. 

In the act of full disclosure, I've got a pretty tight left hamstring and IT Band that I've also been dealing with.   I'm crossing my fingers that it holds up over the next couple of weeks as my iron returns back to normal levels and as I build up to longer tempos and steady state runs.  Because of this, I'll keep my mileage around 85-90, get in to see Greenapple as often as possible, and also perform my strength and stretch exercises.

Next week, I've got some 800m repeats, a 10 mile tempo, and a 18 mile long run with the last 3 miles at 6:00 pace.  I may drop one of those workouts and then try my first 10 mile tempo next week, but I haven't decided yet.

Nick Cooper: Maximal Body Sculpting

Imposingly massive and well-defined: This is true not only for his upper arms but for all his muscle groups. Nick Cooper's physique proves that the popular fitness model is an expert on body sculpting. In a big number of new outstanding videos on AllAmericanGuys he demonstrates and explains his complete workout and most efficient exercises in detail. You find these videos and numerous high quality photos of Nick here on AllAmericanGuys.

Healthy Fuel!

Today I thought I would post about the yummy meal I made for dinner tonight! I try to save up my "pasta nights" for only once in a while, and tonight was the night! Read up on my nutritious, delicious, and easy meal!!

Chicken and Spinach Whole Wheat Pasta

First, gather up your supples!

- Whole Wheat Spaghetti

- 1 Thin-sliced Chicken Breast

- 1 Tablespoon Extra Light Olive Oil

- 2 Tablespoons Grated Parmesan 

- Garlic Powder

- Pepper

- PAM spray

1. Lightly spray a pan with PAM and cook the chicken breast on medium heat!

2. At the same time, boil a handful of whole wheat pasta until cooked!

3. Drain the noodles, and add a handful of spinach into the pot, allowing it to soften for a minute before adding the cooked pasta back in.

4. Mix together the pasta, spinach, and chicken and add 1/2 to 1 tablespoon of olive oil, a sprinkle of garlic powder and pepper, and a few tablespoons of grated Parmesan cheese! And ENJOY!

Told you that was simple! It took 15 minutes tops to cook and serve, and you won't feel guilty eating it! 15 minutes out of your day is better spent preparing a healthy meal than waiting in a fast food line! It was a nice, light meal and I'm amped up for a good run in the morning :)

Enjoy!

Morgan

Race Speed in a 20-yard pool

Ryan Woodruffryan.d.woodruff@gmail.comWe did this set in a 20-yard pool today. Challenging set that had them swimming at near race pace.

Week in Review

89 Miles
3 Doubles (10 Runs)
21.4 long run in 7:14 average
3 Hours of Dance

Technically, I'm not fully done with this week because I still have to complete another run this evening, but I'm assuming that I'm going to go ahead and complete that one.  This week could be characterized as one of those where I was working on getting myself out of a mental rut.  I actually devoted much of my time to focusing on all the positive things going on with my training right now and how I can still get in the work that I need to, given my schedule, to still accomplish a new PR at Philly.  My iron is low, but I'm not going to let that inhibit my own mental tenacity any more, as it had been over the last couple of weeks.

I tried running 100 miles a week in the summer, and now that I've had time to reflect on those three weeks, I realized that running that many miles is just too much for me physically and mentally.  I've decided to keep my mileage around 90, which will still be 12 miles more per week than what I ran on average during my Twin Cities training cycle.  Granted, I am running a 24 miler for the first time during this training cycle, and during that week I may be a bit higher, but the idea of running 100 mile weeks in a row is not comfortably feasible for me.  Additionally, I am going to alternate between running 2 workouts + 1 long run a week and then 1 workout + 1 long run the other week.

Let's be honest here -- I am anal-retentive and I'm planning a wedding...which means that I'm probably putting in too much work into the details of the wedding. On top of that, I'm working full time, acting as Vice President for the CRC, taking dance lessons, and preparing to be a wife for the time in my life.  I'm exceptionally passionate about all of these "extra-curriculars" and I don't want to give up any of these so that I can successfully run 100 miles a week. Instead, I'll keep doing them all and just run 90 miles, and trust that this change will be the catalyst to getting me back in the right spot mentally.  I already have noticed a positive change in my outlook just in this past week by incorporating these changes.

Enough about that.  The highlight of this week was definitely my long run on Saturday with six other people, which is a small feat in itself considering that nearly every CRC member was racing either Hit the Brixx 10k or the Run for the Green Half.  For two hours and thirty five minutes, I covered all of the trails in McAlpine with Laurie, Jason, Charlie, Anna, Megan, and Josh.  The weather was absolutely gorgeous for a long run and the company ensured that we had lots to talk about since we had two newcomers in the group.

One thing that has remained strong for me throughout this training cycle is my long run.  I haven't had a long run yet where I felt like I couldn't finish it, and I think that's a sure sign that I'm still in good shape and ready for a marathon.

Pavel Samek: High Intensity Training & Posing

His workout is at least as impressive as his sculpted physique. Pavel Samek, Czech Bodybuilding Champion 2012 and fitness model on CzechYoungMuscle demonstrates in this compilation video his big variety of exercises which he performs with much power, precision, and dedication to shape his body as effectively as posssible for the contest stage.



You find numerous high quality galleries and videos of Pavel Samek here on CzechYoungMuscle.

Jan Hutka: New Shootings

When he is lifting weights, each repetition seems to induce more muscle mass and more definition. Jan Hutka, the young natural bodybuilder and successful competitor, demonstrates his intense workout and flaunts his sculpted physique in numerous high quality videos and galleries here on CzechYoungMuscle.

Justin Timberlake workout and diet secret

Justin Timberlake workout and diet secret

What you need to know

Justin Timberlake fitness secret

Justin Timberlake workout routine and diet

Justin Timberlake workout and diet. Justin Randall Timberlake (Justin Timberlake) was born on January 31, 1981 is an American singer, actor, and businessman. Justin built up an incredible physique for his role in Friends With Benefits. He have done a lot of excellent dance moves that will shock you sometimes. Its not easy to maintain your body, as he have a very tight schedule. But he give proper time to his workout. He put on a

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Michal Kowalski: Giant Sets For Giant Arms

How to build admirably massive and well-defined arms: London-based personal trainer and bodybuilder Michal Kowalski demonstrates Giant Sets for working biceps and triceps. The technique involves lining up four or five exercises one after the other, with short rest periods. Along the way, Michal also offers some tips which can be used in general training as well.

Derron McLaury: New AAG Model

His imposing muscle mass and definition are even more striking than his tattoos. Derron McLaury comes to AllAmericanGuys from the state of Michigan. He's a former U.S Army guy and currently part time model and personal trainer.

Age at date of debut on AllAmericanGuys: 25 years
Height: 6'0, Weight: 198



You find many more high quality photos and videos of Derron McLaury here on AllAmericanGuys.

16x400m Repeats

Goal:
16x400m with 1 min rest at 78-83

Actual:
3 mile warmup
16x400m at 78-83 with 1:00 rest
2.5 mile cool down for 9.5 miles total

pm:  4.5 miles for 14 miles total

After learning that I've got low iron and that I'm trying to do too much at this point in my life, I decided to do 400s.  Why 400s? Because they are easy to handle mentally and I didn't have to even look at my splits on the speed loop.  I was fortunate to have the company of Spada and Caleb for this workout in the early morning hours on the Dilworth Speed Loop.  We started off and I felt okay, not too winded but not a walk in the park, either.  I let Caleb and Spada speed ahead in front of me, and felt no worry. I didn't look at my splits, which helped a lot.  Towards intervals 10, 11, and 12, I felt terrible, and when I looked at my splits after the workout, my times reflected this (81-83 splits here), but then I was able to pull it back together by the last set.  In fact, I really wanted to quit after 12 intervals, but I vowed to myself prior to the workout that if things started getting tough that I would just slow it down.  I didn't even have to slow it down once I reached what I thought was my breaking point; I just needed to get my mind focused and in the right spot and I was able to fight through my own mental shortcomings.  All in all, the focus of this workout was to run fast time.  Instead, it was to come out of it feeling mentally stronger than when I went into it, and I achieved just that.

Doug Keene: New Shootings

When Doug Keene is lifting weights, he seems to be stronger than the iron. The 6'1 blonde, competitive bodybuilder works out in the gym using the last of his strength for maximal muscle growth. Additionally his training and nutrition lead to striking definition and a winning shape for the contest stage. Doug's workout is shown in a series of outstanding high quality photos here on AllAmericanGuys.

You find many more high quality photos and videos of Doug Keene here on AllAmericanGuys.

(Wedding Shower) Week in Review

75 Miles
16 mile long run
1 Tempo Fail (third time in a row)
4 Doubles
4 Days in Carbondale

As you tell above, there's a couple of common themes going on here: (1) that I keep failing at workouts and (2) that I've been busy with a whirlwind of wedding festivities.  My wedding isn't anytime soon...not until December 29th, but it's more fun to have these types of things in the beautiful fall weather.

So, about number (1).  On my long run with Garrett, I realized that I'm in the exact same spot that I was in back in November of 2011, before the Oympic Trials.  In fact, if you go back and read my blog from that month, you'll notice that the tone was tainted with a bit of negativity, because running just wasn't easy.  I realized that I had really low iron during that period, so it was nice to have an answer then.  I haven't gotten my iron checked yet, but I'm just going to go ahead and assume that iron is the issue.  Right now, my mind isn't in the place it needs to be in order to finish a marathon.  I want to toe the line in Philly knowing that I'm in the best mental and physical shape of my life.  I know that I've been running an average of 80-90 miles over the summer and that I also haven't been injured for a prolonged period of time since 2005.  Those two factors combine probably point to that the fact that I am physically in shape, but my mind and my iron aren't where they need to be.  The challenge of running is to fight through it when it gets tough and mentally challenging.  This is a big year for me--competing at the Olympic Trials Marathon, starting a new role at the Bank, and planning a wedding all in the same year is quite a lot.  All great things, of course, but I am such a planner and over-thinker that sometimes I put too much stress on my mind and body that for a couple of weeks every year, I just crumble and feel tired and whiney.  Everyone has their moments, and this is mine. I hope to get it out of my system by like, oh, tomorrow, in time to fully enjoy this beautiful fall weather that Mother Nature has finally bestowed upon us in North Carolina.  Of course, I'll take my iron pills, continue my ab regime, keep on taking dance lessons, writing the CRC newsletter and the other stuff I cram into a day while working full time at BOA and cross my fingers that it'll all come together by the time I get to Philly.

So--enough about running.  Let's talk about getting married! Getting married is quite possibly one of the best things ever to happen in your life not just because you marry your very best friend ever, but also because all of your family and friends treat you like you're a princess.  Seriously, I thought I was spoiled already, but I REALLY got spoiled this week.  Everyone is so very nice and throws big parties, makes delicious food, and buys very nice presents.  I felt like Cinderella after she met the Beast, when she got rich.  Bachelorette parties and wedding showers are so much fun and I am so blessed and grateful to have such awesome family members to host fabulous events for Garrett and me as we embark on a life together.  After my sister organized a trip for 8 girls in wine country, she continued her mastery by helping my mom organize a scavenger hunt and dinner for 30 guests at our Carbondale farm.  My mom and dad picked 50 cucumbers and cut 100 watermelons from their own garden for us to enjoy.  My other parents--Scott and Ann--drove all the way from Greenville, NC, which is a 16+ hour drive, to see us and to partake in the festivities.  It was definitely and great weekend with terrific weather and even better friends and family.  Thanks to all who came out...I'm so grateful to know you all!

Looking forward to even more wedding events as the date draws closer...and also to better running!

First Race of the Season: Ovarian Cancer 5k!

ITS FINALLY HERE!

September marks the beginning of my "running season" and I'm so happy I finally ran my first 5k of the fall! It amazes me that it was only ONE year ago that I ran my first race ever. I am so glad running has become such a big part of my life; not only does it give me "Morgan time," but it relieves my stress, allows me to clear my mind, sweat out my frustrations, listen to my favorite music, and stay in shape :)

Entering races motivates me to train (even on days I'd rather lay on the couch and watch Project Runway) but it also is a great way to give to charity and promote a cause.

Today I ran the National Ovarian Cancer Coalition 5k

It was a nice, cool Sunday morning, and I was SO amazed at how many people turned out to run! I love seeing people being active while contributing to such a great cause! Of course, I woke up completely exhausted this morning.. but that didn't stop me! I began my run nice and slow (typically everyone SPRINTS as soon as the gun goes off....) and in about 4 minutes, I was passing most of those silly sprinters as they had to stop to catch their breath. Definitely motivation to keep running!

Here I am before the run! Ready to go!

Annnd after! Nice and sweaty :)

lucky number... 29?!

 My goal was to run the race in 27 minutes without stopping. I haven't timed myself all summer, so I figured 9 minute miles would be a good goal! To my surprise, I was able to run the 5k in 25:10 and it felt great! Can't wait to try to beat my time in the next race! GOAL-SETTING is so crucial because it gives you something to push yourself towards... and makes you feel incredible when you accomplish your goal!

I get a lot of Facebook messages asking me how I train, etc. So this week, I decided to log my runs to give you an idea of what I actually run! I am by no means a crazy, professional running expert, but here is what I did this week:

Monday: 5 miles

Tuesday: 3 miles

Wednesday: 4 miles

Thursday: off

Friday: off

Saturday: 5 miles

Sunday: RACE DAY! 3.1 miles

Honestly, I had no organization as to why I ran those distances, I just based it off of my energy level each day, but if you are looking for ways to get into running shape, there are SEVERAL websites that set up daily plans to help you be race-ready. One is "Couch to 5k" (listed below) and you can also get it as an app on your phone!

I always recommend that you set a goal, start slowly, and with each run, try to go a couple steps further. Before you know it, you will be running double what you used to!
So there is the summary of how my first race of the "season" went! I have a few more on the calendar and can't wait to run them!

XO! Morgan