Workout Roundup! {June 1 – 7, 2015}

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One day I will figure out how to make my running clothes business casual.

Anyway, Monday strikes again which means another round up of last week’s workouts. Despite the majority of the week being miserably cold by June standards and with lots of rain, I’m still really happy with how things went. Let’s see what happened:

Monday, June 1: 5K run (7:46 pace) and most of a BodyPump class. Unfortunately I usually have to split right after biceps if I want any hope of arriving to work on time. This particular day I was breathing a sigh of relief when it was time to leave; the back track had SO. MANY. POWER PRESSES. and I don’t think I fully recovered from them until lunchtime. In the evening I did some abs in my living room.

Tuesday, June 2: I was off work due to the Kickstarter shoot with Lily Trotters so I headed to the gym in the morning for speedwork in the form of the first 800’s I’ve done since last year. Man were they TOUGH. I did a mile warmup, 4×800’s with 400m recovery in between (22:20 total time) and a cool down mile. It wasn’t quite time for me to get ready yet after all that so I hopped on the stepmill for 20 minutes.

And I guess I could also count all the running around I did modeling those gorgeous socks as another workout too! I’ve seen a couple of the still shots from the day and I cannot wait to share them!

Wednesday, June 3: HAPPY NATIONAL RUNNING DAY!! I was up early for 4 treadmill miles and then in the evening I met up with the group at Charm City Run for an additional 3 miles which I wrote all about here. It was nice to celebrate the day with a little more mid-week mileage than I’m used to.

Thursday, June 4: So a little extra something about last week…I was a miserable failure in the sleep department. Tuesday night I got about an hour and a half of sleep and by the time Wednesday night rolled around I was a disagreeable trainwreck. Thursday morning I was still a little out of sorts, but managed to make it to the gym for BodyPump and fit in an ab workout in the evening. Then I went to bed right around the same time Betty did.

Friday, June 5: Still tired and that was okay because REST DAY.

Saturday, June 6: Betty and I went to the gym. She played in the playroom while I ran 7 miles (7:50 pace) on the treadmill while watching television coverage of the Baltimore 10 Miler.

Sunday, June 7: My second group run of the week! I got together with some awesome ladies from my Moms Run This Town chapter—including Sara and Betty’s best friend Charlotte—for some miles on the trail. I decided that I was going to attempt 5 although the longest run I had done with the stroller previously was a 5K. It went REALLY well:

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My splits: 8:43, 8:32, 8:36, 8:14, 7:48. As you can see, Betty was pretty excited about it too. She loved running on the trail!

Total Mileage for the Week: 27+. 

The only regret I have is the overwhelming lack of bike mileage although I most days it would have made more sense to build an ark than ride a bike. One of my goals for this week is some non-running cardio because my right achilles is feeling a little tight/sore-ish and I don’t want to push it too hard. Also I just found out that Tuesday Track Nights are starting again and while I may not make it over there tomorrow I’m excited to make that a part of my routine this summer!

I hope everyone had a great weekend! Did you run long or race? Tell me about it!

xo,

Salt

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National Running Day: Like a family! {The Friday Five}

As I’m sure pretty much everyone knows, the best running holiday around occurred on Wednesday. Of course I’m talking about National Running Day!

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I’m one of those people that likes to celebrate big events like birthdays and such for an entire week so I was pleased that my beloved DC Trifecta made National Running Day their topic of the week for the Friday Five.

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Thanks, Mar, Cynthia and Courtney! You ladies are the bestest!

And celebrate I did. Wednesdays are a “dad day” for Betty so I was able to run not once, but TWICE! I was up not-bright (because it was still dark outside) and very early for 4 miles on the treadmill and then after work I hurried over to one of my favorite places on the planet—that would be Charm City Run—for a small group 2 mile fun run that changed to 3 miles when we decided that 2 was just not enough.

Sometimes I forget how much I LOVE running with a group. So today my Friday Five is

Five Things I LOVE About Group Runs!

1) Discovering New Routes!

Nearly every group run I’ve attended has occurred off my home turf. I love my neighborhood, but the same routes over and over again can get a little stale. It’s fun getting out there with other like-minded people and checking out some new terrain! Which brings me to…

2) Making New Friends!

Target Starbucks selfie. Fortunately I have super-humanly long arms.

Cynthia, Erika, Sue, and Courtney! Oh and me with my built-in selfie stick arm.

Sara (Sweaty Mess Mama), Mar (Mar on the Run) and me post-race!

Sara and Mar! And me dressed as a kitty.

This community is like a family! When I started running I never considered the amount of awesome friends I would make in the process. I could go to a group run or race knowing absolutely no one and leave with at least one new friend every time.

3) Less Stress…

Is it weird that I feel more pressured on a solo run than on a group run?

I have an issue in general with going out too fast and when I’m running by myself I have a hard time not thinking about my pace. When I’m running with a group I’ve been tempted to leave my Garmin in the car along with my Yurbuds and if I wasn’t so obsessed with tracking my mileage on Strava right now I probably would. I love finding someone in the group who runs at the same comfortable pace as I do and then spend the next several miles chatting without a care in the world over how fast we’re going.

PS. If you’re on Strava, link up with me! And if you’re not, you should be. Strava rocks. 

4)…But Sometimes Extra Motivation When the Going Gets Tough!

I might not be worried about my pace out there, but running with others definitely pushes me harder when I need it!

Like for example, during our National Running Day outing, we hit some pretty serious hills about halfway in. I was running with two friends—that I had just made about 10 minutes prior because once again runners are awesome—and we were all groaning about them, but having those guys with me was the extra push I needed to destroy those hills!

5) That Great Feeling When You Get It Done!

I generally feel pretty good about myself after (most of) my runs, but there is something to be said about sharing a kick-ass sense of accomplishment with others!

The event on Wednesday was also sponsored by Team in Training and they had an awesome volunteer at the end armed with water for us to drink and motivational words on a job well done. As more of us rolled in there were high fives and shared stories of how the run went for everyone. We were all feeling fantastic and ready to talk about our experiences. No matter the fitness level, I always feel so inspired by other runners and love hearing their stories, especially right after a run!

Writing this post has me so excited to rejoin my MRTT Ladies on Sunday morning for another great group run!

How did you celebrate National Running Day? Did you attend a group run? What are some of your favorite things about running in a group?

xo,

Salt

It’s Our Holiday! {National Running Day!}

Happy National Running Day, everyone!

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…for my sanity. For my daughter. For myself. Running has completely changed me for the better and I’m so thankful for it, even if I did find it a little later on in life than most people.

How would YOU answer that question? And whatever your running plans are for today, how are you planning to fuel after that run?

If everything pans out, by the time you’re reading this post I should have logged 4 miles and then Charm City Run has a 2 mile fun run event planned for 6pm that I will be attending. And after all that I can tell you exactly how I will be fueling because it will be the same way I’ve been fueling for the past two days.

It’s DELICIOUS. 

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Introducing Post GN–that stands for Grape-Nuts–Fit Cranberry Vanilla granola and I hardly got it out of the shipper before having to taste it. I couldn’t even be bothered to take a decent package shot first before tearing in. What can I say? Vanilla is my favorite.

This granola is my FAVORITE. 

Some nutrition information can be found HERE. This protein-packed, whole grain yumminess tastes like dessert without an overload of sugar. I guess I could have put it in yogurt or something, but Betty and I opted to enjoy it straight out of the bag. Including seconds and thirds.

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I’m sure you can tell by her face that she was loving every bite. The only thing I wasn’t loving was how much granola that she dropped on the floor in the process, but hey…if she’s eating something healthy I can let things like that slide.

I’ve been an original Grape-Nuts fan ever since I was a little kid and my mom used to buy it, so I’m thrilled to see them branching out to include granola in their product lineup and focus on making their mark in the fitness market. Grape-Nuts kindly provided me with some helpful fitness tips; all of them so important to keep in mind on National Running Day or just on any running day in general!

Grape-Nuts Fitness Tips

Whether you’re a light runner or a tri-athlete, it’s important to mix up your workouts. Cross training, weight training, yoga and Pilates are great ways to add variety, work different muscles, and will make you stronger overall.

Don’t forget to refuel. After a long run, your muscles fibers begin to breakdown. In order to repair them properly, they need to be replenished. Grape-Nuts Fit offers a healthy combination of carbs, fiber and protein to give your muscles the nutrients they need to recharge.

After your run, always remember to stretch your muscles, especially your quads, hamstrings, hip flexors and calves, to prevent injury and increase flexibility.

Be sure to stay hydrated. Water helps balance fluids and prevents feelings of hunger between meals. Carrying a reusable bottle makes it easy to refill often, aiming for 3 liters a day.

Getting the proper amount of sleep is just as important as exercise and eating healthy. To allow for extra sleep time, plan ahead by meal prepping for the next day and putting out your workout gear the night before.

I know for me personally, the sleep thing is my biggest challenge. As is the meal prep thing. I think I have some work to do.

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Are you a granola fan? Have you tried Grape-Nuts Fit? How will YOU be celebrating National Running Day today??

xo,

Salt