Category Archives: lululemon

Driveway Races and Strength

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Workout

So, I fear the days of my rest day Friday are over now that marathon training has commenced. My rest day is Monday. and that’s it. but Fridays will be a fairly light day because of long run Saturdays. 
Run – 3 miles easy and 30 minutes strength. 



I was doing my driveway workout while the kids played and was then forced into JM 30 day shred by my overly energetic 4 year old. she loves her JM. she also loves her t. swift. and will sing with her one day. so she tells me. 
Let’s talk about strength workouts. in the driveway. and wherever else they may happen to happen because I go where the kids go. 
But let’s first chat about the happenings of the day. because I’m feeling chatty and I’m feeling an extra special long post. because my posts are always so brief and to the point and lacking random nonsense. everyone needs more of someone else’s random nonsense in their lives. let’s begin. 
1.  For some reason, instead of buying and making our own coffee, we have been just getting coffee at the coffee shop. My morning iced coffee is one of the greatest parts of my day. pathetic. but true. somehow, every day, it’s a wonderful surprise when I look in the fridge and see my iced coffee sitting there. waiting for me. however, today, I was disappointed. I ran out of my stevia and I had no sweetener for my treat. I tried brown sugar. I was desperate.  no go. I tried sugar in the raw. still a no go. It tasted not so great, but I felt compelled to drink it. So I am still drinking my morning coffee.
2.  I only had to run a few miles today, so it was nice to wake up early but not have to run. note- I did not wake up early because it was nice to do that. I woke up early because my energizer bunny in the next room was pounding on his door. he was ready to get the day started.  as usual.
3.  Gymnastics camp is over for my limber little girls. I would be sad that the three hour window in my afternoon when my house is quiet is gone, but they start camp on Monday. all is well. 
4.  I had a brief moment of panic when my garmin would not function today. I have been talking down on the garmin lately, saying how I don’t need to run every run with it anymore. perhaps it was just giving me a taste of what it would be like to not have it at all. no thanks. I need you garmin. hubs fixed it. the world keeps turning. 
5.  I stumbled upon the wide wide world of photo editing. oh my. Instagram is fantastic, but there is more. pic stitch is just pure fun and excitement for this stay at home mom with no life. possibilities are endless. get ready. 
6.  We did some driveway racing. the kids raced each other. I raced the kids. good times. Healthy fun. awards were presented. 
Alexandra was very nervous to race me.  she beat me by at least 3 strides. it must have been the crocs. wave of the running future. get on that Mizuno, croc inspired sneaks. 
Back to strength. I love my strength workouts.  I wish I took more time to do them.  what strength does for me:
– it makes me feel strong. wow. what a brilliant thought.  but really, it’s a good good feeling. I barely did half of JM, and I was drenched, and out of breath. granted, it was crazy hot out, but still. I was working. 
– I like being toned. Toned is nice. I know there’s this thought that lifting is not conducive to running, or distance running in particular.  I’m fairly certain that my 5-10 pound weights are not going to turn me into the hulk. and hinder my running abilities. 
– likewise, I have zero proof and have composed nary a research paper to present to you that lifting weights will improve your running abilities, but I’m fairly certain that it’s probably beneficial, and there probably has been research done to support my unfounded thoughts – and it will probably help you in the long run. Ha. I’m so witty. If anything, you will just feel better about yourself and feel stronger and be a better runner in return. but don’t get all hulky on me. no good.  





strength training doesn’t only have to be in the form of weight lifting. There are many outlets for strengthening that have no weights involved. I’m a big fan of the P90X yoga, Pilates, (I just ordered some new DVDs) and a plethora of other avenues to strengthen without ever touching the gym or using weights. That’s exciting because it breaks up the running and adds a little depth to the fitness activities. 
– I can do these workouts whenever and wherever the kids are. I can play with them while I’m working out, tend to their every need and be where they are. super convenient to do with kids around.
– strength training enables me to make these wonderfully beautiful facial expressions. that only come out whilst I am heaving my 10 pound dumbbell. serious work happening. 
I do not know why lululemon and shape mag are not knocking down my door to get me modeling their goods. so attractive. that beauty of a mug. 
Here’s the workout from today, thanks to pic stitch. 
I try to pick a few exercises and go through a circuit of them 3 or 4 times. that usually gets a little muddled, extras get thrown in and some get taken out and there usually is no real order due to kidling interruptions and driveway racing breaks. I do my best. 
there’s that face again.
I don’t know what this one is called, but I love it. It’s this dynamic stretching/strengthening. I like using words like dynamic stretching.  I did pick up some info from when I started studying to get certified as a personal trainer.  which is back on the short list of things to happen very soon.  using big training words makes me feel like the personal trainer I aspire to be. that, and a certified running coach. BIG life goals.  gonna make it happen. back to the workout – I like this because I have a finicky IT band and I think it helps strengthen those muscles.  my legs like to alternate which IT band will flare up in each marathon I run. fun. then I just hold the weights at 90degree angle in a static position to work the arms a bit.  whoa. bustin’ out all the terms I’m not qualified to use.  swing your leg out to the side and cross in front of other leg, for prestated time, then switch sides. 
Next. 
Another beauty of a face. don’t know what these are either, but it’s a static squat tricep press, which means you stay in squat for the duration, with a straight arm tricep push back. pretty basic.  keep your arms straight and push them back. 
Next. 
Pushups. never underestimate the basic exercises. pushups with a twist. work the back. and then downward dog pushups.  And curtsy lunges with an overhead shoulder press.  fun. 
1.  Pushup on weights.  pull weight back when you straighten arms out of pushup position for back work.  And a lot of other muscles. Alternate sides for each rep.  
2.  Curtsy lunge. just what it says. lunge into a curtsy position. shoulder press when you move into lunge, and arms go back into static bicep curl when you come out of lunge. I know, it doesn’t really make sense to me either when I write it out, but it works. 
3.  Downward dog position, and push up. Awesome. courtesy of JM and a plethora of other workout DVDs. 
Next. 
Little bit ‘o abs. 
 V-sit abs, extend arms and legs out at the same time. return to V sit. get a little arm work in there. 
voila. I’m done.  Please note – I am not certified in anything other than talking about what works for me. the preceding exercises work for me. proceed with caution if you choose to follow. don’t do anything you probably shouldn’t be doing. 
onto dinner. which looked suspiciously like last nights dinner. with organic chicken sausage instead of chicken.
I’m lacking originality lately. and it doesn’t bother me. there is food. Its fairly healthy.  no one is starving. I did get creative and added honey mustard to my little bean salad. so much better.
This night has been deemed a blog free, computer free  night of movie watching with the hubs. signing off until Monday. 
What’s on tap for the weekend??  Races??

Ps – I ran the race in my Mizuno mushas. Love them more with every little race. just thought I’d share. sneakers are an important part of running. probably the most important. and mr. Garmin.  can’t forget about him.  don’t want it to get pissy and shut down on me again. but sneaks come first. make sure they are good ones.

Pps – if you are on instagram and want to follow me, I’m Lcat19. try that. it should be me. 

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Humid, Hot, Hilly, Happy – 4 on the 4th

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Hello my midweek holiday celebrating friends!  That was a tough one for me. my brain could not understand that it was Wednesday and not Saturday.  and that everyone was off from work. very difficult. we pulled through. the Wednesday wannabe Saturday was exacerbated by the fact that I ran a race. because races are always on the weekend. but this was a Wednesday. a Wednesday race was a first for me. what was also a first was running a 4 mile race. but now we are getting ahead of ourselves. let’s backtrack and talk about some workouts leading up to and through today. that’s a lot of running, so I’ll try to keep it brief. which shouldn’t be a problem because I quite honestly can’t remember much past yesterday anyway.
Workouts

Tuesday – 6.25 miles easy. truly, it was easy. I kept it just under 8 minute miles.  because I was running a race the next day. and because it was getting late in the day and it was really hot. my legs wanted to go more like 7:20-7:30ish pace, but we persevered and kept 8 near and dear.  trying to conserve as much energy as possible.
Wednesday – 1 mile w/u plus 4 mile race plus 6 mile recovery run = 11 miles for the day. 
I ran with my watch for the 6 mile recovery, but didn’t look at the pace, just ran comfortable and it was right around 7:45. good.
Today – 6 miles really easy. 8:20 pace easy plus 3 treadmill miles for 9 total in 73 minutes. My legs were really tired from yesterday. I put very little effort into this run and just let it be what it was. It was very pleasant, but also SUPER humid and hot at 5:30am when I left.  I needed to get about 10 miles.  instead of getting up when my alarm went off, I chose to lay in bed and not sleep but think about how much of a bad mood I would be in if I didn’t get my bum out of bed. It took about 10 minutes for me to firmly decide that a foul mooded mama was not in the best interest of anyone today and it was now or never.  at which point I only had time for 6 miles before I had to be back for the hubs to hit the gym. hence, the undesirable little 3 mile stint on the home mill.  It had to be done. I’ve got to sneak those miles in somewhere.  It’s not easy to get 50plus miles in a week.  for me. I feel like I’ve been running a TON and I just hit 36. not complaining. just think I should be able to add some honorary miles for feeling like I’ve been running more.
RACE


My crew. love them to death. 
This was a last minute race. my kind of race. I was told it was hilly. I already knew it would be hot and suffocatinlgy humid. none of those H’s failed to represent. although, I feel the hills were a little misrepresented. agreed, this was a very hilly 4 miler –  but we were not climbing everest. some expreienced looking runner tells me this is the hilliest race you’ll run and I think, good lord what have I gotten myself into. he obviously didn’t run the colchester half. that was hills. these were significant rollers, the whole time.   and one or two real hills.  enough to make it very challenging. but not killer.
Before we get into the race, let’s take a look at what happens behind the scenes for the lucky spouse that doesn’t get to race…hanging out with 3 little cherubs with sassy attitudes in hot temps…
no explanation


that didn’t happen for very long. he doesn’t like containment. 

little knuckleheads. 

post race crazies. heat was getting to them. and possibly the sugar from the free soda. that we let them have. 

GOALS FOR THE RACE
# 1Goal was to RUN MY BEST RUN

I would have been ecstatic with a 6:15 pace. I had no idea what that equated to for finish time, and I have no idea where that number came from. completely arbitrary. and very aggressive. I thought. for a hilly run. on a hot day. with high humidity. 

Aggressive pace or not, I knew I would have to hold back for the first couple miles because I always go out way too fast. and was capable of doing a 5:40s first mile and a sub 6 second mile then crashing. I didn’t want to crash. I wanted to run my BEST run that I had in me that day. and that was a smart run. and a run that was going to be good practice in mental strength. I truly wasn’t concerned with the outcome. I just wanted to run well, and strong. 

I was dripping sweat at the start. It was about 80 degrees and 80% humidity.  I did a 1 mile warmup. and waited about 10 minutes for the start. I LOVE seeing all the different people toeing the start line. 8 year old boy kept shoving me out of the way and two men in their 70’s were chatting up a storm next to me. behind me were a group of goofball high schoolers that would run sub 25 with ease. 

Horn blows.  Runners start cruising. 

holding back. staying in the low 6’s. I kept seeing 6:06, 6:04…slow it down a tad

I was in the front. with a pack of guys. no idea who was behind me. 

I LOVE these short, fast races. so hard from the start. so beneficial to the grand scheme of distance running. so mental. 

Miles 1 and 2, I felt like I was on cruise control. very comfortable in that pace. 

6:19, 6:12

 Hills started within the first 1/4 mile.  I didn’t let the hills psyche me out. I took them head on. 

Mile 3 was equally strong.  I felt good that I hadn’t wasted all of my energy in the first two.  but I almost blew it on this one. at the end of mile 3, you come back near the finish and EVERYONE is cheering. There were a lot of people. something about a lot of people cheering in a small race seems to give the runner some sort of magic ability to grow wings and just soar. effortless. I think I even saw fairy dust. maybe a unicorn.

5:54

5:54 is never effortless. for this girl. people are gone just as fast as they appear. crowds die and mile 3 is over. and you find yourself smack at the bottom of a hill after running a 5:54 mile. not cool. my legs felt like lead. I saw 6:40 on my watch and for a split second thought I blew my run. a split second later I got back in it and didnt care what my watch said. I was running. and I was going to bust out whatever I had left. pants peeing, dead leg running, gut it out pace.  one mile.  and more rollers.  I tried to start picking off the guys, which is tough when they are all running sub 6 minute miles. I didn’t know who was right behind me. and at this point, I didn’t want some girl taking my first place when I had worked for this position. 

6:25

Before I knew it, the finish was ahead and I could see 24:42 on the clock. I had no idea what my time was until that point, and I sprinted to get in under 25. done. 

24:59

1st female

17th overall out of 730 racing peeps

6:15 average pace

2nd girl was just over 2 minutes behind me. glad she wasn’t nipping at my heals.

I ran my run. I couldn’t have done it better. Happy I won, but happier I ran smart and strong. in heat, humidity and hills.


These short runs are purely mental for me. right now. the pace is what it is and I push myself, but i want to feel strong and present and in control when I run.  you start out hard and finish hard. and strong. physically and mentally.  I lost my mental edge a bit these past few months. I’m going to get it back doing races like this. 

Lululemon speed skirt and cool racerback top. that speed skirt is my favorite skirt. they don’t carry it now. but you could probably find it for twice as much on eBay. 

and that’s my last minute race. onto the next one.
By the time we got home, I put Luke down for a nap and scootched out the door to finish up my miles for the day. before it got too hot. it was already in the 90’s. I really do love running in the heat. that is why I love fall marathons. you have a full summer of hot running and training and then ease into some nice fall weather. if all goes according to plan.
but the heat takes everything out of you. my body wanted to be doing this…
seriously. give me a binky and a bath and let me chill out on a giant stuffed animal.  wrapped in a towel. rough life. 
not moving a muscle.  at all.  But my kids wanted to be doing this…


running around like maniacs, slip and sliding all over the yard. they win. 
moving. a lot. and it was the 4th of July.  meaning we had a long day and a later night ahead of us. and we would be bad parents if we made the kids leave the partay that night before te fireworks.  we played. and played some more and hung out with friends and watched some fireworks. perfect ending to a hot, hectic, hilly, fantastic day. 
and I pay for the late night and early morning, today.
they chose to ambush me at the grocery store. 3 on 1. no fair. two of my three decided to have a little soliloquy of screaming throughout. delightful experience.  we quickly moved our way through the store, as to ensure that I did not choke my kids out in the cereal aisle. surprisingly, I remained calm despite the ear piercing notes coming from their sweet little mouths. oh, stare all you want. I really don’t mind. I ran this morning. and I might have perused lululemon this afternoon.  always a mood lifter.  especially with all of their fantastically bright and exciting new colors. nothing can shake me. I can’t hear you, little screamers. but it was slightly exhausting.
somehow I managed to come home with something for dinner. Go me. randomly throwing items in a cart works. we had chicken and a nice little tomato/white bean/scallion salad. yum.
tomorrow will be a different story. I’m pretty confident we will be back at the grocery store. hopefully fully rested and with our happy pants on.
How was everyone’s 4th?? 

Who got some running in?  Racing?  

How do you stay sharp in a race or a long run?  Mantras?  Mantras really work for me. love ’em.




56 Miles

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10 miles. in the hot hot sun. no technology. just me, myself, my lululemon flash colored cool racer back, a skirt and some elixirs. 
 
so serious. so contemplative. I’m probably thinking about that beautiful sidewalk chalk art behind me. lovely interpretation of a flower.


 
and lots of sweat.  90+ degrees and humid.  one intelligent thing I could have done was bring water with me. I didn’t. I was quite honestly so excited to run in the heat, and I am superwoman, so it should have been completely within my means to run waterless, but I couldnt hang.  I ran by my house at mile 7 and grabbed a water bottle. otherwise I would have been a puddle on the side of the road. I was a pacing dummy again. take it slow Katie, nice and easy today. hang in the 8’s.  Ok. I obviously can’t do that. I felt like i was, but pace ended up in the 7:40 range.
 
50 miles for the week



I am very happy to be able to run 50 miles in a week and feel great. nothing is hurting and I feel like I have done a good job easily building these miles up so that now that’s it’s go time to start putting this running to work, I’m feeling good. and strong. I take every first stride of every run with caution, almost expecting the worst to happen. for that run to be the one that puts me over. no more. I’m going to start expecting the best of every run. I’m going to bring a humble confidence into every run. I’m going to let every run unfold as it may. My heat loving attitude of today’s run was smashed by mile 3, when from then on I wanted to walk about 37 times. I quickly changed my mindset and realized this run was going to be a mental run. I could not, would not stop to walk.  Somewhere in the past two marathons, it became acceptable for me to take a short walk break, I’m talking 10 seconds, if it got hard. that infuriates me, to a point. that’s not me. I ran the Harrisburg marathon in November with more pain than I’ve ever run with – I DID NOT STOP ONCE. I was stronger. mentally. I need to get that back. mental strength gives you physical strength.  and there will be plenty of practice for mental strength this summer. it’s hot out there. and there are days when I just won’t want to be doing a 14 mile marathon pace run in the middle of an 18 miler. but it will happen. I will do it. and I’m looking forward to it.
 
I normally get out ASAP on Saturday mornings to run.  enter running hubs. he called dibs on the 3am – 12pm time slot today.  The nerve.  a little greedy if you ask me. 9 hours. He’s doing this little race called the Leadville 100 mile ultra trail run in approximately too soon to even comprehend. he had to get in a 45 to 50 mile run. in one shot. I struggle to do 50 miles in a week and am oh so concerned with over doing it. he pops out and does 46 in a single shot. no big deal. just another Saturday. so I had to take the high noon hot as heck hour of the day. it was actually more like high 2 o’clock by the time he got his 3 hot dogs, with the works, and pulled himself together. I felt bad for about 1/2 a second for leaving him with the kids, but it’s what we do. we are a running family. we run. we run hard and then we run harder keeping up with the kids.  he did 46, I did 10. fifty six total miles between the two of us. I contribute a little. I think my ten in the brutal conditions must be more like 57 or so in ideal conditions – doesn’t that sound about right?  I’m sure there is some mathematical equation to back me up. in that case, I actually worked harder than him.  not true. he definitely worked harder.
 
This little bundle didn’t get the memo that we were having a brutal little heat wave here in sunny CT.
 
 
 
 
sure, grab the wool sweater. you never know when a cold front will come through. he also didn’t get the memo that purple isn’t really his color. he can pull off a pink gingham like no other though. 
 
I guess if you run 46 miles, you can eat, a lot. you can eat, whatever the heck you want. and all hubs wanted was salty, sinful, saucy food. who am I to disagree about another night off from cooking. lips are sealed. so we had a little eastern inspired smorgasbord. little Chinese. little Thai. little seafood.  lotta indigestion. 
 
 
 
 
I can have about 3 bites of this kind of food and then I want to puke. it just doesn’t sit well. ever. good thing I picked up these beauties to wash it down. 
 
 
 
I blame it on my mom. she was texting me about this mud pie she made. ice cream. chocolate fudge. pie. what was I supposed to do. but get his and hers ice cream. we don’t share this with the kids. I hide it. I often have to hide a treat I am eating or very hurriedly stash it away if I hear those little footsteps coming, lest they snatch it from my hands in a screaming fit.  not pleasant for anyone involved.  I don’t give up chocolate easily.  It’s a rare rare occasion that ice cream is in the house – like 2x a year rare, but I was provoked. and the ice cream is actually still in the freezer. that greasy food did me in. for another night. or morning. whatever strikes my fancy. 
 
I pulled this book back out. 
 
 
 
 
I’m going to use this book’s plan as a training guide, as well as the assistance of my “coach”, who is a friend who happens to be REALLY fast and has offered to guide me as well. He ran a 2:40 marathon. He also ran a 3:17 marathon. When he was 11. normal. Between Pfitzinger and fast coach friend, I think I’ll be in good shape. I over analyze. over think things. to my detriment most of the time. I’m going to balance out what I read in this book with what I feel is appropriate for my running body.  that’s the plan. as of this moment in time. I’ve only briefly read through parts of this book. I want to get through the whole thing. but, I wanted to share something with you from the book that stuck out in terms of marathon training and performance…
 
“we designed the schedules to provide the optimal stimuli…that most determine marathoning success — endurance, lactate threshold and VO2max, in that order of importance. In the long run, so to speak, it’s the long runs and tempo runs that have the most relevance to your performance on marathon day, not how often you’ve churned out a set of half mile repeats

I get caught up in the half mile repeats and such. even mile repeats or 400’s. doesn’t take much speed to get me all amped up let’s run super fast all the time. Reading that made me feel good about my upcoming training because I was looking forward to and planning on more tempo work sprinkled in the long runs. 
 
What do you think about that little snippet in terms of marathon training?  For those marathoners out there who do speed work, do you put more training weight on speed work or long/tempo runs?  

For your reading pleasure, an OLD POST. Its hot out there.  read on. 

time for nighty night
10 early miles to start off a new week

Who’s running long this weekend?  Running short?  Racing in the heat?  do share
 
 
 
 
 
 
 

Let Me Shed Some Light – question and answer

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5 mile planned, turned 6.55 mile outdoor run.  hoping for a few more this evening.  fingers crossed.
 
what a beauty.  greasy haired, mascara smudged beauty.  some days I just take a ridiculous amount of pictures of myself. and make you look at them. my apologies. 
Lululemon cool racer back top. lululemon black speed skirt. Mizuno wave elixir sneaks
 
the treadmill run of yesterday left me pretty scarred. just couldn’t do it again today. I just don’t like that thing. but the hubs had a long bike ride plan for the early am, so I was leaving my run to chance. hoping by some miracle that it would fit in before 7pm tonight. because I just don’t like to run at night either.  I’m pooped by then. so high maintenance.  turns out good things happen to tired moms. I got up with little dumpling at 5. did the usual play outside routine. thank God for perfect weather. Hubs hit up the gym and I ran when he got home. and all was right with the world.  I didn’t even wear my watch. I wanted to do an easy 8ish mile pace. It ended up being more like a 7:35-40ish mile pace according to my clock checking. This is my garmin catch 22. I kind of need it to force myself to do the slower runs. but when I see the slower pace that I set out to do, it starts getting me anxious to run faster. my enjoyable easy run is no longer as enjoyable. for now, I run by feel – comfortable/easy and try to learn my pace. I felt like I was running 8ish. I need some fine tuning. better luck next time. 
 
We ran some errands early. I needed wipes and half and half. and this is what I walked out of the store with. 
 
 
no wipes. how does that happen. blah. as long as the luker doesn’t do a pooper in the next few hours, there’s no real emergency.  I also needed flatout wraps but didn’t know it. I thought I had another package in the fridge. It was a sad moment at lunch when I had to prepare it on regular bread. world class problems happening over here. 
 
 
just not the same.  Live and learn. Always keep three extra flatout packages at all times. this can never happen again. I made flatout pizzas on the grill awhile ago for the kids. loved them. so versatile.
 
We got home and did some educating.  
 
 
My Alexandra girl hates it. I have to set the timer for 10 minute increments and then she needs a break. and lots of different kinds of activities.  all she can think about are lemonade stands and horses.  she’s a mind wanderer.  Anna, on the other hand, asks me if she has to stop at ten minutes or if she can please keep doing more work. show off.  so different. Luke is a lost cause right now. I’ll figure something out for him at some point. 
 
I’ve gotten a bunch of emails with questions from you cool cats out there. and because there were mulitples of similar questions and because I’m having an issue sitting down and responding to each email individually (I can’t imagine where big girl gets her inability to sit still from), I’m going to devote the rest of this post to answering your questions. let’s go. 
 
1.  What do compression socks do for you and what kind do you wear?  

Please remember, I generally do not know what I am talking about. I pretend though.  and I do read enough to get an idea of why I do certain things like wear compression socks, but this is not based on much of anything else other than it works for me.  to answer the question – I had shin splints in the early spring. they helped a great deal with them, along with rolling, to make them feel better and support the muscles that might have been causing the shin splints. I also took a lot of time off running. I also wear them because as I have mentioned, the vascularity in my legs can be slightly painful and somewhat vomit inducing. If you ask me. I am my worst critic.  my husband would say otherwise, but he has to be nice to me.  and tell me I’m beautiful 5,287 times a day.  Kind of like emily with her suitors on the bachelorette. The compression socks help support the blood flow in my lower legs.  I also have compression shorts – that I intended to wear for recovery after my marathons. again, helping to support muscles and blood flow for quicker, less painful recovery from strenuous things.
 
I love these Pro Compression socks. They fit amazingly and do not make your legs feel like they are going to fall off. 
 
 
They come in a varity of colors and I just got an email that says you can get 40% OFF their orange marathon sock!  use coupon code SOM612 at checkout.  which brings it to like $30 for a pair.  and free shipping.  great deal. if orange is your thing, go stock up asap.  expires july 10th and inventory is limited, so get on it! The only downside for me is that it is a sock, and not a sleeve. when I run, I like to wear my own socks. I have worn them for running, and they are great.  super fabulous for after a run.  I was told they are coming out or have possibly already made a calf sleeve. for high maintenance peeps like yours truly. the compression sleeve I LOVE are the CEP brand.  perfect.  
 
 
worn in style at this race. I’ve also been known to sleep in them. because I’m sexy like that. compression sleeves. You’ll be seeing them in your next Victoria’s secret catalogue. my hubs is a lucky guy. 
 
2.  When you started running, how fast were you and how do you go about increasing your speed?

I did a post awhile back about HOW TO GET FASTER.  again, based on nothing but personal experience. which, isn’t actually true, because I had never technically done speed work or anything to get faster. so really just suggestions on what I theorized would work to help get the speed ball rolling. 
 
I don’t know how fast I was when I started running. I didn’t wear a watch of any sort and I didn’t ever think about time. I ran my first marathon without a clue about pacing and didn’t pay attention to pacing in training. I took so many breaks from running between having kids.  I didn’t really get into running on any consistent basis until after I had my son in 2010. For reference – I ran my first race in fall of 2008 – 3:37 marathon, about 8:17 pace.  I pushed it really hard in that race and I hurt more than I have ever hurt after. I also had IT band issues in that one.  I ran this past fall marathon in 3:11 with the worst ITband pain I’d ever had, leg buckling debilitating, leading me to believe I was strong enough and in shape enough to run closer to sub 3:05-3:10 had I zero knee pain.  I’ll find out this fall. I work hard when I’m training for something. Speed and strength comes from a huge variety of different workouts and mental gusto – slow runs are just as important as fast runs – also depending on what kind of speed you are training for. short distance speed or long distance speed and endurance. the mental game is equally if not more important in your ability to run fast. and strong. believe. and try. and keep trying. and keep working. and keep consistent. 
 
3.  You mentioned that you have hashimotos hypothyroid – I’ve read that gluten should be eliminated, do you have any experience or suggestions with diet/food intake?

I talked a little bit about this in THIS POST – part of a marathon recap. Hashimotos is a super annoying, very inconvenient, autoimmune hypothyroid (under active) condition. mine is regulated with synthroid, but always changing and completely unpredictable.  My body does not like my thyroid gland and does not think it is necessary. but it is very necessary and effects a lot of very necessary functions, one being metabolism and many other hormonal feedback systems. I have read a lot about it and am always left confused and wondering what the next thing is that I should add or eliminate from my diet. I have also read about the gluten connection with autoimmune thyroid problems, but do not know enough about it to make any diet changes. I do not experience any gluten issues, and have not even explored that. yet. I have also read that going gluten free when there is no intolerance to it can be equally harmful. Like anything, I think balance is key. I think our society is pretty easily influenced and when something is said to be “good” for you, we go crazy overloading on that good thing.  then it all of a sudden becomes bad because we’ve “overdosed” on it. Then if something is said to possibly be bad for some people with an allergy, like gluten, we go overboard and eliminate it – which could also be harmful. there are people that can not tolerate it. but it’s not the entire population. everything in moderation for me. all about my comfort with certain things.  and balance.
 
I am NOT a dietician, nutritionist, or anything remotely associated with knowing anything about nutrition for the general public. I know what works for me. doing my best to eat minimally processed, no white sugar, whole foods, cleaner eating always leaves me feeling best. and I know I feel better and my body can function better when I’m putting food into it that it knows what to do with it.  I know I don’t handle dairy very well. I also stay away from soy products, simply because I have read about soy and effects on thyroid.  probably from dr. google or some totally reliable source like that. enough proof for me. THAT’S JUST ME. I have been told by doctors and read in Jackie Warner’s book that tap water can interfere with thyroid function because of certain minerals in it and the fluoride they oput in it. so it is best to drink filtered water. 
 
4.  I can’t seem to get past running 3 or so miles. I just want to stop after that. How do you learn to run longer?

Even after all of the long runs and countless miles I’ve put in over the past couple years, there are runs where the first 3 miles are just torturous. depending on the day, I just don’t want to go further. then, I get passed 3, and I could go for a long time. It takes your body a good couple miles to warmup. and if you are just not having an on day, it can be hard to ever get passed that first chunk of warmup miles. here are some tricks I’ve thought of, that can be useful for any distance:
 
Tell yourself to just go to the next street light, mailbox or landmark. When you get there, do it again. and keep doing it. It takes your mind off the running and gives you something to run to, rather than a mile mark in your mind. 

Think in terms of time instead of miles. Instead of saying I’m going to run 5 miles, say I’m going to run for 30 minutes. Then 35 minutes the next time. then 40 minutes. pretty soon, you will be running further and further and thinking about time, not miles

Don’t put pressure on yourself to run farther at every run. Plan out your runs. have a shorter run, a comfortable run and a longer than you are used to run. one that is harder to achieve. this way, you won’t come home from every run feeling like you’ve failed because you couldn’t get over the hump of 3 miles, or whatever distance you are stuck on.

Give the run a purpose. a run will fly by if you do a progression run, a tempo run, a fartlek or speedplay.  You won’t be thinking about distance, but about shorter time intervals and paces. 

Take a walk break of a set time while you are in the process of trying to make your runs longer and build endurance 

Music. I don’t run with music, but some people swear by it to get through a run. 

Run with a buddy, a spouse, a pet. some good company can keep a run from nosediving before its over. or start by yourself and have someone meet up with you when you know it’s going to get hard

Make sure you are fueled properly. if you haven’t eaten anything in 6 hours and you want to go out and do any run – its probably going to be very tough – physically and mentally. 

Likewise – hydrate!! make sure you have been drinking water. I am the queen of hydrating. I always have a full bottle of something with me to sip on or guzzle down. depending on my mood. 

Be nice to yourself. positive can do affirmations go a long way

There were more questions, and I obviously have a lot more of know it all, when I don’t really know it all answers. however, as does usually happen with these little blog posts of mine – this is becoming a marathon distance post and I must end it before I really start talking out of my bum. and before I start getting lactic acid buildup and need to start fueling.  we’ll finish it up in another post. so exciting.
 
Feel free to add anything to my answers in the comments!
 
Don’t forget to get your COMPRESSION SOCKS, use code SOM612 at checkout for the best deal ever on some super cool orange marathon socks.


 
 
 
 
 
 
 

Whirlwind, cont. and Mind Power

Standard
Workouts
I do not know which way is up with my workouts. my ever steady workout schedule is not so steady this week. cross training days got confused with run days, and longer run days became shorter stroller run days. and it’s only tuesday. my normal schedule is run SU-M-W-TH-S, Tuesday cross train, Friday off, or just strength. 
Here’s what we have so far…
 
Sunday – 9 miles

 
Monday – 5 jogger miles, 30 stair master speed intervals (wanted 10 miles.  no go.  couldn’t bring myself to unearth the TREADMILL to finish the run)
 
Tuesday – 9 total, 3 jogger stroller miles + 6 speedy miles later. 
The jogger miles are usually in the 8-8:20 pace range because my little bundle likes to throw things overboard like shoes, snacks, his special lovey…so we spend a lot of time rescuing such things. By the end of my 3 jogger stroller miles today, I needed some speed. what better way for speed than a nice progression run. it’s a plan. The plan was to start off around 7:30 and finish the 5th mile around 6:25, feeling like this would be very challenging to do, then cool down with a mile. Here’s what happened per mile…
7:12

6:31

6:31

6:21

6:07

7:30

Yeah. that mile 2 threw me for a loop too. big pace jump.  I thought I failed at my progression run and was going to have to do a reverse progression run.  no such a thing.  completely illogical in training, I think.  no one ever says, wouldnt it be great to positive split in a race??? Lets do our best to run the second half slower! Yeah!!  Let’s train for that!  I think not. That mile 2 was supposed to be mile 4 time, if I even felt that good by mile four. I felt like I was even holding back just to make sure I didn’t push the pace too hard and screw up my progression.  Mile 2 beeped, I thought this sucks, I can’t hold this pace or even think about doing the next 3 miles FASTER.  blah. but then, why not?  Its funny how easy it is to give up, tell yourself you can’t do something, settle for lesser than what you set out to do, and not even try to push through. Reverse that can’t do attitude and grasp the power of positive thinking.  so I tried. I held onto 6:31 and then tried to pick up the pace. Mile 4 had two very small hills.  but a hill is a hill is a hill.  I dont really agree with that, but an incline is an incline and it can hurt a speedy pace.  if you let it.  again, I immediately thought this mile is doomed to the hills. reverse. I changed my mindset and thought, don’t break this pace, it’s one little hill and one more little hill. take it. run it. well, I ran it. and the watch beeped 6:21, and what do you know, I ran it harder than I thought I could.  just because I was telling myself that I CAN do it. that meant the next had to be faster than that. make it happen. It’s one more mile. this last mile had about 1/3 mile downhill, and that was helpful. then it flattened out. and I cruised. I was happy with the finish. I like to finish the last mile the strongest, whatever the pace may be. it just goes to show how much power your mind has over your body. you tell yourself you can’t, and you won’t.  without even a chance to try. You tell yourself you can, and you at least give it a good effort so that if you fall short, you have tried. and you feel good that you have tried. and that trying has made you stronger.
 
I wore my new Mizuno Wave Elixirs. love. love. love. 
 
Lululemon marathon skirt. all black. all amazing.
 
I will admit. I did not love them at first. and I put them away. I gave them another shot. they are now broken in and they are great. slightly lighter than the precision, but heavier and more supportive than the musha. 
 
My whirlwind weekend continued into a whirlwind week. the whirlwind kind that brought a very best friend down from VT to visit and have a slumber party with on Monday night.  A whirlwind that brought a kitchen turned upside down from doing a little “facelift” action, that will be turned upside down for a bit longer. 
 
 
The whirlwind week started when I thought of the brilliant idea to make a dentist appointment for my #2 little beauty at 8:30am on Monday morning. who does that?  I do.  Little darling had to get a cavity filled. the horror. major mom guilt. you know, that unnecessary guilt us moms take on for the most riduculous things that we usually have no control over, oh my gosh, anna had a hangnail last week, how could I possibly be so neglectful. the horror.  this, on top of my normal dentist anxiety.  I would rather have 10 babies with no medication than go to the dentist.  for myself or my kids.  say the word dentist and I begin hyperventilating.  how does a 4 year old get a cavity.  Probably that choking hazard gumball she ate or the twice weekly trips for froyo.  a hypothesis.  Dr. Dentist assured me it didnt look so much like a cavity as a tooth defect, or just a little piece of enamel chipped off.  Oh, Dr. Dentist, I’ve worked through my mom guilt over this one, if it looks like a cavity and acts like a cavity, let’s just call it what it is, a cavity, and get on with our lives.  
 
Anyway, I must have done something to piss someone off, because not only did it torrential downpour the second I had to walk out of the house with all three kids, but I couldn’t find anyone’s shoes, I had no booster seats for the girls and we couldn’t find big A’s umbrella. God forbid only 2 of the 3 kids have an umbrella.  I stress about being late for things. thank goodness I have a husband. a good husband. he chauffeured us to get the boosters and held onto Luke so that the dentists office was still in tact when we left.  
 
I think the dentist did something wrong, because she came out looking like this…
 
Malpractice??
 
now you see why I fear the dentist. it’s just not right. she used to be so cute. 
 
Today was a good whirlwind. hanging with the bf and her amazingly adorable, flipping intelligent little two year old. we had deep conversations about politics and religion.  then she sang the abc’s to me and recited the united states constitution.  she makes Luke look like a caveman. I like little cavemen. 
 
My very dearest friend has recently found the joy and love of running. this is exciting. is there anything better in life than a best friend that has seen the light of running?  pretty sure there is, but that is one thing that is definitely at the top of the good things in life list. right next to designer jeans that fit like a glove and children that know how to sleep past 5am. I know nothing about the latter.
 
She requested a killer backyard workout whilst (probably one of my all time favorite words) the kidlings nicely frolicked in the yard around us. I gave her a killer workout and sent her on a run. We geeked out for a bit with running talk and looked up training plans. She’s a trail runner, and has a trail half coming up. pretty soon I’ll have her talking tempos, progressions and fartleks. not fartleks. probably one of my least favorite words and running activities. they don’t need to exist.  darn good times. 
 
All of this whirwinding has left my house sorely neglected in the cleaning and laundry and housekeeping department. but that’s ok. I put Luke on mopping duty.  little baby cavemen are good at those activities.
 
 
the driveway was getting a little dirty. 
 
and that concludes the festivities of this whirlwind.   hubs and I are having a little movie night. 21 jump street. we like movie nights. hoping the whirlwind dies down by tomorrow. it’s hard to get ahead of yourself sometimes when the day starts at an obnoxiously early hour with a small child running circles around you. I wouldn’t have it any other way. we are thoroughly enjoying our morning runs in the jogger. tossing things overboard and all.   I’m going to work on the constitution with him tomorrow. 
 
word to the wise. don’t give up on your hard work when it looks like it might actually get hard. You never know what you are capable of until you try. Strength come from success and failure, but not so much from settling for less or quitting. just stating the obvious. one of my many talents. 
 
Who has seen 21 jump street?  

When was the last time you pushed yourself out of your comfort zone?  Running or not running. asks therapist Katie. 

What was the last movie you saw?  Like or dislike?
 
 
 

Whirlwind Weekend

Standard
Let’s just start where it makes the most sense. running. 
 
Workouts

Saturday – 11 miles. about 7:16 pace. this run started with no plan.  no plan for miles, other than at least 10, hopefully.  no plan for pace.  the only thing that was planned was my outfit.  the important stuff. 
 
 
Friendly reader reminded me I had a lululemon purchase to share with you. there she is. the newest addition to my running skirt family. the marathon skirt. 
Up close…

 
paired with the purple cool racer back tank. simply stunning. this is the same skirt I wore for my two marathons, but in the flash color….skirt held up great for those races, I didn’t fare so well. trying out the all black marathon skirt now. 

 
one more picture in case you missed the first one. your welcome. 
 
back to the run. the garmin didn’t pick up the signal right away, which solidified the no plan, just run plan for the day. It picked up the signal about half a mile in, so I paid attention. from that point, the run evolved into every different form of run known to man. I was being a bit indecisive. fast/slow, easy/hard, skip/crawl.  at one point I was going to just crank out 16 miles and then 2 minutes later I didn’t want to run past 7. then I find myself behind a tree using the “bathroom”.  fun.  so funny how your mind can mess with a run so much. this is one of the most important parts of marathon training, for me – figuring out how to trick your mind into not being miserable, getting overwhelmed or feeling scatterbrained when you are running. but some days are just those kind of days. I was pleasantly surprised with the pace. and the distance. 
 
45 miles total for the week. 

Sunday – 9 miles total. 4 with little man in the jogger, 1 with little girl in the jogger (who had to run half a mile herself)
 
she doesn’t look happy because she wanted to stop running, but I made her let me take a picture first. bad mommy. I also tried to make her push me in the jogger, but she wouldn’t do it. I don’t get it. 
 
 and 4 by myself. no watch, no pace. the garmin is sneaking back into my runs.  I’m really trying to keep our relationship distanced a bit, but man, he’s a charmer that garmin. progress has been made.  I used to not leave the house without it, now I have at least 2 runs a week garmin free. a good thing.  for me and my running. I will be starting a garmin anonymous group soon if anyone else is trying to quit it and would like to join. 
 
We kicked off our wild and crazy weekend with a lovely last minute date night out at our favorite little local establishment. being the classy lady that I am, I grabbed my snazzy forever 21 dance club inspired tank and tried my best to transform it into suburban housewife mother of three nice dinner and drinks night out shirt.
 
 
I think I pulled it off.  but I can’t be certain. I just wore it like I knew what I was doing. 
 
Laughs and good food followed.  we went to bed far too late and Luke got up far too early. I’m onto his 4:45 am games. we snuggled and cuddled and did what anyone would do at 5am. played outside. scratch that. It was pouring rain. panic set infor half a second because #1, I couldn’t quarantine Luke in the driveway and #2, I was slightly concerned at the fate of my morning run. I quickly began making mental plans to run on the treadmill. assuring my mind that we would make it through a 10+ mile treadmill run. thank the good Lord the sun came out. there is a time and place for treadmill running. it wasn’t this day. 
 
is it bad that I can barely remember what happened pre-noon time yesterday?  I need some ginkgo biloba. or a nap. that would be nice. but not really. naps stress me out a little. no naps. just keep moving.  I think it involved hanging out under our circus tent, but can’t be sure.  
 
 
skip the rest of the morning. moving onto afternoon. we celebrated the lives of my grandparents who turn 80 this year!! 
 
 
We made them share a celebration because it’s just too much work to get the whole fam together twice in one year. and then for holidays and what not.  I would probably throw a little hissy fit if someone made me share a birthday, but they’ve probably matured a little more than that in their 80 years. maybe I will by then as well.
 
 
 
 
 
 
thank god for that tent. It was blazing hot and my backyard is 100% sun. I would’ve probably throw a hissy fit about the heat too. I made a delicious little quinoa/wheat berry salad, that I will share the recipe for sometime in the future. 
 
 
however, if you ask my sister in law, she would say it tastes like something she foraged in the woods for. I said, thats perfect, because thats exactly the flavor I was going for. lies. but she’s pregnant and I love her and my unborn niece, so I have to be nice.  and she can’t be trusted anyway with food opinions. 
 
We partied into the night and got up today and did it again. My sister and sister in law are each giving me a nephew and a niece, respectively. so thoughtful of them. I’m excited for new babies. and I’m excited that I’m not the one having them. this shop is closed.  today, we showered little baby girl with lots of love and food. and gifts. pretty fun. 
 
party dress. 


Little sister. 

 
Party girls. mom and littler sister. 


auntie and baby girl. 

Good times. 
 
Busy weekend. gearing up for another summer week. fun.
 
Tell me about your running/racing weekend?

What do you consider a low mileage week, for yourself? A high mileage week for yourself?

Do you often go on a run with or without a plan?  Does it change mid run?


Random OLD POST for your viewing pleasure. not so old because this blog isn’t so old.  read it. 





God’s gift to Running

Standard
Workouts 

Yesterday – 7 miles. no garmin, just a watch and it was just under 8 min mile pace. which is what I was shooting for after Sunday’s run. and the fact that it was 5 am and I had very little motivation to run much faster. even if a wild animal was chasing me, not sure I would have had the desire to pick up the pace. followed later by a nap time workout (Luke’s nap, not mine, just to be clear) 30 min stair master speed intervals, 20 minutes strength. I know what you are thinking. killer workout day. you’re right. it was. 
 
strength moves included some of these moves:
 
Wall sits with shoulder presses

Stork stance reverse row (alternate legs)

V-sit core work

Dumbbell Chest press with hips thrust

Pendulum core exercise

Side lunges (alternate sides for 1 rep) with weighted arm extension 

12-15 reps of each, or until tired, repeated 3-4 times

Pretty confident none of those are the actual names for those exercises, but what they would logically be called if I named them. Interpret at your own risk. I am not a trainer. I just pretend to be one. in the comfort of my home. 
 
Today – planned cross training day. no running. 1 hour stair master, speed intervals and hill setting. 
 
Sweaty 
 
gearing up for a little strength session, but it’s possible it may not happen
 
As you can see by the magnificent photograph above, I enjoy sporting a good compression sock. that is one item that I have deemed God’s gift to running. it makes running possible. It possibly makes running and all time spent after running comfortable and injury free. even if I didn’t run, I would probably wear these. I have some pretty gnarly veins in my right leg, one of God’s gifts of pregnancy and childbirth, and these socks help a great deal with keeping that lovely gift a little more in check and a little further away from God’s gift of medicine in the form of sclerotherapy. which is as uncomfortable as it sounds. which would put me out of running for a few weeks. which is why it’s not going to happen and why I’m going to run compressed instead.  
 

Read on to find out some other things I have deemed God’s gift to running.  and because I think whatever I do is the best thing to do, you might want to consider following along. at your own risk.
 
1.  Cardio equipment that allows for cross training. I underestimated the importance and the effect cross training has for me this past spring, in training for my races. I got so focused on a plan I picked out online, which didn’t include any cross training. my bad. I did a lot of cross training last summer/fall because I was a clueless runner. sometimes it’s better to be a clueless runner and run on instinct. or some form of in between a plan and runners intuition of what works for you as a runner. things like spinning, stairclimber and stair stepper/stair master are pretty phenomenal ways to cross train and supplement the running miles. I don’t plan on replacing my miles with these machines as much as adding them on because I think they add a lot of strength without the pavement pounding. easy on the mind and body.  here’s my ad for the stair master: keeping runner’s burnout away, one step at a time. catchy, I know. I’m thinking about a career change into marketing. 
 
2. Strength training. I know there are runners who don’t lift a weight and can fly through a 3 hour marathon like its no big deal. I dont like you. that’s not true. I love all runners and people that are naturally fit and strong without having to lift a finger.  in a slightly envious way. anyway, I need strength. 
 
 
I have been thinking about what I did differently this spring from last summer and fall. I did quite a bit more strength training, core work and leg exercises last summer. Jillian and I were tight.  I could have done the whole shred dvd without watching it.  maybe.  and maybe I should get a life.  not so much this spring.  weights have taken a bit of a backseat. time to move them to the front.
 
3.  Lululemon. I’m just going to throw this one out there, call me crazy, but looking and feeling like a superstar when I’m running is just fabulous.  
 
Wasn’t feeling the fab vibe there, but I tried

besides fabulous, it’s functional. Is it too much to ask for a running bottom that doesn’t end up at my boobs, or lack thereof, by mile 2? I think not. lululemon figured that out. thank you. fashion and comfort. I could not ask for more. except maybe for more reasonable pricing, but that would be like hoping for gas to be $3 a gallon.
 
4.  Bad races. in hindsight, I am thankful for the disaster at gansett, and I am thankful for the shin splints. if every situation in life was peachy perfect, never presenting a challenge, we would all be pretty boring. and dull. and stagnant. we would never learn, change and grow. upward and onward to find the next challenge to rise above. bring on the bad races, as long as there are plenty of good ones to make the bad ones sweet.
 
5.  The track. for speed.  It’s lovely. truly, it is. I did not know of this glorious thing called speedwork at the track until this spring, but you fly. and it’s great.  try it out. get faster.
 
 
or take cute pics of children there.  it won’t make you fast, but you’ll have some memories. those are a nice gift too.
 
6.  Mizuno Musha. my new favorite shoe. I have a thing for lightweight sneaks. I just love them. I want to wear these all the time. for every run.  they love my feet like no other mizuno.  you NEED good sneakers when you run. injury will find you if you run in old, poor fitting sneakers. the truth. get some good sneaks, then run. every joint and bone in your body will thank you for it. 
 
7.  Avocados. this is just one food item that I love and believe to be perfect in many ways – supplying my hard working bod with the nutrition it craves. I say, an avocado a day keeps the doctor away. very original.  I’ve also recently found spicy honey mustard as a major addition to my lunchtime wrap.  Where has this wonderful condiment been and why have I not been using it??  I’m a big believer in that nutrition is important in running well. and living well for that matter. you are what you eat. have an avocado. then an apple. and stay away from the donut. most of the time. 
 
That’s what I’ve come up with so far. I don’t really run with music, so I can’t comment on that, although I’m sure those of you who do run with music would put it in this category of all things that make running lots of miles bearable and enjoyable.  I also do not use a lot of fuel on training runs, because I don’t like much of what is out there, so there’s another no comment. feel free to add to my ever growing list. 
 
Quick update on the home front…

We ventured to TJ Maxx today, and that was utterly not exciting. I bought a dress that would get me arrested if I wore it in public because it’s so short. I didn’t try it on, I just grabbed it because it looked cute and I had monkey boy with me so we were on a time crunch. that’s what I get for grabbing from the juniors section and thinking its gonna happen. Not so. time to grow up.  We did end up with a lot of pillows and towels. It was that kind of time to buy the necessities trip, not as much fun as seeing what fun designer jeans we can weed out. Luke is enjoying our new purchases. that’s nice. 
 
 
 
And I’ve actually been cooking. don’t fall over. I have a new favorite little veggie dish. and tonight I topped it with my new favorite marinade/dressing that I made up because of my new love for spicy honey mustard.  eat your heart out – broccoli, cauliflower and gold potatoes. quite tasty. 
 
So easy.  wrap those spuds in plastic and microwave, cut up and mix with the microwaved frozen veggies.  continue to massacre the nice veggies by sauteeing in a frying pan in the nice light dressing.  to ensure all nutrients are zapped from the dish.  but hoping some stick around after they are cooked to near death.
 
Honey mustard dressing: no measurements, because I don’t do that, guesstimated:

~ 1/3 cup water
~ 1/4 cup canola oil
~ 3TBSP spicy honey mustard
Splash of white wine vinegar
Any kind of onion, I used dehydrated onion, but I’m sure scallions or shallots would be lovely
Oregano
Garlic salt
Salt and pepper
Whisk together and toss with whatever microwaved, devoid of nutrient veggie you would like. Or if you like to be healthy, throw it on a fresh salad

I do believe that is far too much info for one post. that should keep your head spinning for awhile. take a couple Advil and you will be fine. 
 
Speed work is on the agenda for tomorrow, but so is a 100 degree day with 1000% humidity, so that’s going to be determined. the Mushas are ready for some fast action though.
 
What is your favorite veggie?

What is your favorite kind of dressing?

How many times a week do you incorporate strength work?