HIIT workouts for the running off season

Hey friends!

I love a good HIIT  (high intensity interval training) workout- all the benefits (and more) of an hour long run, but when I’m training for a race, they take the back seat.

HIIT definitely counts as a hard day, and to maximize progress it’s essential to alternate hard days with easy days.  Obviously, in half or full marathon training, I have plenty of ‘hard’ running days which leaves little room for this kind of workout.

Now that I’m taking December ‘off’ traditional training, I’m working some HIIT back into my routine and I’ve been teaching a HIIT based class Tuesday and Thursday evenings this fall. I wanted to share a few of my favorites that are especially beneficial for runners:

Full body HIIT

This one is a cardio based HIIT workout, working the quads, hamstrings, core and incorporating lateral movement with the skaters, key for runners who are always in the forward/back plane.

Upper body focused HIIT workout:

Use 5, 8 or 10 pound dumbbells for the overhead press, upper row, chest fly, hammer curl and plank with a row.

Lower body focused HIIT workout:

If you are combining HIIT with running, you want to be careful to keep your runs easy the day before and after to prevent injury.  Running sprints also counts as an HIIT workout!

There are so many benefits to including these workouts:

  • increases body’s ability to use oxygen (great for running fitness)
  • increases body’s ability to use insulin (great for weight maintenance)
  • improve muscle tone
  • boost metabolism
  • perfect when you are short on time (15-20 minutes is enough)

Do you mix up your workout routine throughout the year?

Do you incorporate HIIT training?

I’m linking up with  SuzRachelLora, and Debbie for Running Coaches Corner, and NicoleAnnmarieMichelle, and Jen for Wild Workout Wednesday and Marcia for Tuesdays on the Run.

Just a few more days to join the Runner’s Nutrition course at the early bird rate!

Week in review + Meal Plan

Umm… how is Christmas two weeks away?!

I have all the girl’s gifts done but need to get my act together for the rest of my list.  At least the snow is making it feel like December this year.

I am still in lazy mode… it’s hard to get out of bed on these cold, dark mornings but when I get out there, the running is starting to feel really good again.  I think I am ready to kick things up a notch and added my first speed workout on Sunday!

Monday : 6 mile progression run (8:48, 8:24, 7:55, 7:49, 7:39, 7:30)

Tuesday: upper body ST + 15 minute easy spin

Wednesday: 5 miles at 8:01 ave with 5 x 1 minute strides + 40 minute pool run

Thursday: 35 minute elliptical with 7 x 1 minute “sprints” + upper body ST

Friday: 6 miles easy run

Saturday: rest

Sunday:  7.5 run with intervals

(2 mile warm up, 400m x 5 at 6:00 pace, 500m x 2 @ 6:08, 600m @ 6:13, 800m @ 6:27, 1.5 cool down)

I kept recoveries short (60-90 seconds) so by the final 800m rep I was feeling it, but it was so fun to push the pace again! It’s been months since I did a VO2 max workout.

I’m considering the same January 1 5k I did last year… we’ll see!

There is also a new trail run in January where you see how many laps (about a 5k) you can do in 3 or 6 hours! I’m considering the 3 hour challenge but wondering if I’ll be up for it by then… 8 miles feels like a long run right now, ha! It’s funny how it’s all relative.

What I’m making this week…

I had my first flop in awhile yesterday… I made our usual favorite crock pot jambalaya but made the mistake of adding the rice in the middle instead of at the end.  I had no idea rice could fall apart and crumble so much! It still tasted okay, but the texture was so weird.

Other ideas for this week:

  • meatloaf (my husband has the best recipe! hoping he can make it) + roasted potatoes
  • spaghetti squash + rotisserie chicken (let’s see how many meals I can NOT cook this week!)
  • egg burritos
  • go out?

There is so much to do this time of year, my time to plan meals and prep food and cook is not a priority although it should be.  We’ll see how this week goes!

 

Have you ever done a race where you see how many laps you can do in a set time?

Do you maintain your usual food prep and cooking during the busy holiday season?

I’m linking up with Tricia and HoHo from The Weekly Wrap, with Jess Runs ATL and The Right Fits.

2017 Year in Review

The first week of December is already behind us! 2017 was a good year, with it’s shares of ups and downs but I’m happy with how many of my 2017 goals I hit.

In terms of racing, I hit my goals to pr: in the half marathon in the spring, full marathon this fall, and a post baby 5k pr… I still need to catch that lifetime 5k pr.

There were those 6 weeks of zero running this summer but it helped me put things in perspective, and I came back stronger for it.

So here’s a look at the year in review, linking up with Courtney.

Best race experience

I have to say the Richmond marathon.  Everything went smoothly with course logistics, and I felt great and was able to execute my race plan as I hoped to.

Plus I hit my 4-year goal of breaking 3:20 in the marathon- it doesn’t get better than that!

 

Best run

I had so much fun in Bethlehem in October at the Runner’s World festival.  Saturday morning I ran my fastest ever 20 miler, incorporating their 5k and 10k into it.  The weather was perfect and the courses have beautiful colors and views of Bethlehem.  My legs just wanted to GO – if only every run felt that good.

 

Best new piece of running gear

I think one of the best things was the switch to Altras shoes post injury this summer.  The neutral drop has helped my running form and I was able to train for the Richmond marathon without injury.  I also have some new running clothing on my wish list so we’ll see what Santa brings.

 

Best running advice you’ve received this year

Better to be under-trained than over-trained.

I had a lot of doubts going into the Richmond marathon, but with a few marathons behind me, I was able to pull off a pr on minimal training and without feeling burnt out.  Win win!

Most inspirational runner

Those last few miles when Shalane Flanagan pulled ahead to win the NYC Marathon were so exciting- and the image of her working hard yet looking so smooth has stuck with me.  I thought of her as I pushed for a strong finish in Richmond.  I was also inspired by two local guys that I trained with a lot this fall- they both had big goals and were doing the work to make it happen.

Favorite picture from a run or race this year

Running is fun!!

Race experience you would repeat in a heartbeat

Running the NYC half without my Garmin and still shaving a few minutes off my best time was probably my favorite race experience this year! Would I repeat it in a heartbeat? Maybe.  But those hills in Central park I could do without…  🙂

I’m ready to move on to new courses and have new race experiences in 2018.

If you could sum up your year in a couple of words what would they be?

Brave. Persistent. Determined.

 

How was 2017 for you?

PS- My Fit and Fueled nutrition course is almost half full already! I can’t wait to kick off January with this fun new program.

I’m linking up with  SuzRachelLora, and Debbie for Running Coaches Corner, and NicoleAnnmarieMichelle, and Jen for Wild Workout Wednesday.

Recovery week #3

I just hit 3 weeks post Richmond! This is probably the most patient I’ve ever been with my running post marathon, but it feels really good to take it easy and slowly get back to running.

I also had a sore ankle for the first week after the race – my guess is that sprinting down a steep hill for the final .1 after working for 26 miles stressed it a bit.  I’m still not sure if it was a mild sprain or a tendon issue, but it seems to be behind me.

Here’s what my third week of recovery looked like:

Monday : 4.75 easy run, other than one giant hill!

Tuesday: 40 minute pool run

Wednesday: 4 easy miles with hubs – I love that we both work from home on Wednesdays! Later I tacked on 30 push ups, 20 squats plus bridges, side plank and leg raises

Thursday: 30 minute easy spin + 30 minute legs/core rotating through each of these “stations”

Squats and squat variations: goblet squats, pendulum squats and squat+press

Lunges and variations: Back lunges, forward lunge with a twist, walking lunges

Glutes/hamstrings: one leg bridges, donkey kicks, squat thrusts

Core: leg raises, bicycles, side and front planks

Friday: 40 minute pool run + 15 minute swim

Saturday: 5 miles easy + 3-4 miles of walking NYC with one of my best childhood friends and her daughter

Sunday:  45 pool run

We had a fun weekend hosting friends, including our girls NYC trip on Saturday.  We basically ate our way through the city… the City Bakery, Cowgirl for lunch, Do (cookie dough!) and then the guys came in and we all met up for Koren BBQ and checking out the Christmas tree + Magnolia bakery.

The crowds were insane near the tree, but my 3yo’s face made it all worth it!

 

What I’m making lately…

Over the weekend, I was really enjoying cooking again. It’s more fun when there are people to cook for.  Sunday morning, I made a puffy German apple pancake and a veggie fritatta and carrot apple muffins for brunch.

And chicken fajitas with guacamole for lunch.

I still need to make my plan for this week but am leaning toward a chili with squash, salmon with the last of our brussel sprouts from the garden and maybe a lasagna.

Also, Trader Joe’s is killing me with all the holiday treats.  Peppermint is my favorite!!

Favorite holiday traditions? Have you been to NYC around Christmas?

What are your favorite seasonal treats?

I’m linking up with Tricia and HoHo from The Weekly Wrap, with Jess Runs ATL and The Right Fits and PattyErika, and Marcia for Tuesdays on the Run.

5 Running Nutrition Myths

What running nutrition ideas do you see and hear often?

Here are a few of the most common ones I’ve been coming across lately:

The cleaner the diet, the better : Nutrient dense foods will help you recover faster and feel your best, but a super clean diet can hurt a runner’s performance if it cuts out too many carbohydrates.  When Matt Fitzgerald looked at athletes around the world in The Endurance Diet, they ate a varied diet based on the traditional foods of their culture.  The one constant was solid carbohydrate intake (of any form- not necessarily what we would say are the ‘cleanest’ carbs).

All sugar is the same and will raise blood sugar: Yes and no.  Timing matters! Sugar is sugar, yet.  But sugar consumed immediately after a hard workout will go directly to replace depleted glycogen stores and will not raise insulin or be stored as fat.  If you can’t eat clean all the time (and let’s be honest, who can?!) you can occasionally plan your sugar intake post workout… along with healthy carbs and protein to help you recover well.

Likewise, simple carbs are easiest to digest before and during exercise as fuel, so there is still a place for honey, maple syrup, dried fruit or even sugar.

Eating too much of the wrong foods will cause weight gain: While eating too much food can cause weight gain (whether they are right or ‘wrong’ food choices), the issue becomes more complex for women runners.  Weight gain (or plateaus) can also occur if you are not eating enough to support your workout routine or if your body is stressed out. Weight gain is not always calories in = calories out. Our bodies are complex!

Fasted runs = fat loss: This is controversial. It may be true if the runner is well fueled and the workout is not stress inducing.  But fasted runs can also backfire if the body is already feeling stressed.  This will cause the body to hold onto fat as back up fuel.

If you do a lot of fasted runs but seem stuck at a weight loss plateau, introduce 50-100 calories pre-run.  In my experience with clients I’ve worked with, this simple tweak can help the body relax and break through a weight loss plateau.

I need to carb up before a big race: You don’t need to overdo carbs as much as you think! Simply replace some of the normal protein and fat in your diet with extra carbohydrates over the last 2-3 days leading up to the race.  The dinner two nights out is most important to pay attention to quality and quantity of carbohydrates.  The day before a race, keep meals simple and bland and be careful not to overeat.  Carb ‘stuffing’ can leave you feeling bloated and lethargic on race day.

It can be confusing, especially when advice is often changing. Which is why I decided to team up with a few nutrition experts and a personal trainer to teach a Fit and Fueled course in January.

We’ll cover the 6 steps to running stronger and leaner… it’s packed with information, action sheets, runner’s grocery lists, sample meal plans and more! I’m so excited to kick this off in a few weeks!

What running nutrition myths have you heard or believed?

What have you learned the hard way?

I’m linking up with  SuzRachelLora, and Debbie for Running Coaches Corner, and NicoleAnnmarieMichelle, and Jen for Wild Workout Wednesday and PattyErika, and Marcia for Tuesdays on the Run.

 

Recovery week + Structuring Training Post Marathon

Happy Thanksgiving week!

We will leave Thursday morning to miss all the traffic and will spend Thanksgiving day with my family and Friday with Jared’s family.  We luck out that our parents still like to do all the hosting and cooking plus the kids don’t require much of us while their cousins and grandparents are around. It should be a nice few days off of parenting and normal life!

So I’m one week out from the marathon.  I didn’t feel as sore as previous marathons but I’ve read that soreness or lack or soreness does not really mean anything in terms of how recovered your body is.  It’s important to take it easy for 2-3 weeks after racing 26 miles.

I did a few very easy pool sessions last week and one upper body strength workout on Friday.  I’m starting to get excited to run again but will probably wait one more week to give my body that extra rest and reduce the chance of injury in future training.

So what’s next?

I am signed up for the Boston marathon, although my goal for the spring is a strong half marathon.  I decided on a new-to-me one in PA called the Two Rivers Half Marathon in March. It should be less hilly than NYC and cooler than the NJ half, the two races I did last spring.

Training-wise, I know it’s good to mix it up and train a different energy system before settling back into marathon training, so my plan is to use 4 weeks from mid-December through mid-January to get in some short speed bursts and maybe a 5k or two.

Mid January through March will be half marathon training with some long runs to keep me ready for Boston.

I’m excited!!

But for now, a few more weeks of sleeping in, easing back into easy running at the end of this week, and getting some strength workouts in here and there.  As much as I love training, I love the recovery period too!

Do you struggle with the recovery phase? Or embrace it?

Have you started to think about spring race goals? Have you ever run the Two Rivers race?

I’m linking up with  SuzRachelLora, and Debbie for Running Coaches Corner, and NicoleAnnmarieMichelle, and Jen for Wild Workout Wednesday and PattyErika, and Marcia for Tuesdays on the Run.

 

What I did right this marathon training cycle

I don’t know if you ever stop learning about yourself when training for a marathon.  I’ve experimented with many different training theories over the years and some of the most popular programs leave me feeling over trained or injured. Different things work for different people, and at different times in your training journey.

I couldn’t have trained the way I trained this time and had good results for my first marathon! This cycle was relatively short, but more intense than previous cycles. (Race recap here if you missed it!)

Training changes I made

Running your first marathon is very different from running your sixth, and I knew I could push myself a little harder this time. I started with a similar plan from last year’s pr but then linked up with some local runners doing Daniel’s plan and did those workouts for the last 6 weeks or so.

The big differences from my previous training logs:

  1. Long runs with race pace miles- Many coaches (McMillian, Daniels) recommend these workouts and caution not to do too many in a cycle as they are really tough and can require a longer recovery.  You can build to 8-12 miles at race pace. Last year, I think the longest I did was 4.  This year I ran a lot of workouts in my long runs with up to 10 at marathon pace. It’s tough after a week of training and an hour or two into a long run but it paid off!
  2. More focused strength training- I like strength training and am pretty good at keeping it in the mix.  In the past it would fall on my non-running days.  This cycle, I made it a second workout on a hard running day to keep hard days hard and easy days truly easy.
  3. More easy days-   Keeping those easy days really easy makes it possible to run higher overall mileage and hit the paces when you need to.  I only worked hard on Wednesdays and Saturdays and that worked well for me.
  4. Pool running! I kept 1-2 days in the pool and only 4 days running (sometimes 5).  This lower impact “run” really seemed to help me avoid injury!
  5. Shorter cycle: Marathon cycles are often up to 20 weeks.  For a first time marathoner, you need that much time to safely build to 20 milers.  But I think the shorter cycle benefited me as I never hit the point of fatigue and (near) burn out that I do most training cycles.

For beginner marathoners, the most important thing is to build a strong aerobic engine (easy runs and building distance). Long run workouts can be added in after completing at least one marathon.

I shared more about pool running here.

Recovery/Prevention Improvements

Although not directly training related, there were several factors that I know improved my overall fitness and prevented injury this training cycle.

  1. Power and core work- I incorporated a lot of strength training early on that I believe contributed to overall power (strength plus speed) on race day.  This included upper body, lower body and core with heavier weights or kettle bells (and very little in the final 3 weeks).  This article shows strength matters!
  2. Smart supplementing- You all know I’m picky about supplements.  I use a pharmeceutical grade multi to ensure all the core nutrition is covered- no risk of anemia or other nutrient deficiencies. I added in a grass fed whey with leucine and beta-alanine…both crucial amino acids for endurance athletes.  These will be options to try in the next runner’s nutrition program coming in January.  Both kept me healthy and strong!
  3. Recovery supplement- This was also key! Tart cherry juice to bounce back after a hard workout + natural sleep booster which I need when I have a thousand things on my mind.
  4. Foam rolling, the Stick and compression socks

Have you found the training that works best for you, or are you often trying new things?

Has your training approach changed from your first race to now?

 

I’m linking up with  SuzRachelLora, and Debbie for Running Coaches Corner, and NicoleAnnmarieMichelle, and Jen for Wild Workout Wednesday

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Richmond marathon recap + new pr!!

As I’m sure you already saw on Instagram or Facebook, I hit my goal to break 3:20!!

Richmond is a great course!

Pre-race

Let’s back up… we got to my sister’s house Friday morning and the cousins played for the afternoon. My sister made an awesome lasagna for dinner + bread and I added half a pumpkin muffin.  Afterwards, I went to the expo and got to meet an Instagram friend, Becca (who, spoiler alert, also nailed her pr!)

I was asleep early and actually slept okay.  By 5:15am, I was up eating my bagel with pb and banana.  I wasn’t all that hungry but ate the whole thing, as that is the breakfast that has never failed me!

I had all.the.layers.  The forecast said mid- 20s at the start, warming up into the 30s about an hour into our run.  I wore capris and a tank with a thin long sleeved top, and then added a throwaway vest for the first few miles, plus throwaway pants and a sweatshirt for the start.  And a hat and gloves.  I actually felt pretty warm at the start!

I got dropped off right downtown and appreciate that the logistics of this course are so much easier than huge races.  You just show up! I waited in a long bathroom line which meant I had a rushed start.  I jumped into the race at the front with just enough time to peel off the outer layers, and we were off!

The race

I was up with the 3:05 and 3:15 pace groups because of my last minute jump into the course so I tried to hold back and run my own pace.  The 3:15 group was right in front of me for the first 4 miles or so and I felt better when they moved on and I could run my own race, instead of worrying that I was going out too fast. The pace did not feel as easy as I wanted it to.

This was a pretty section through downtown Richmond and pretty flat.

Miles 1-5: 7:24, 7:29, 7:23, 7:31, 7:24

There was a bit of an uphill at mile 6 and downhill in mile 7, both reflected in my splits: 7:37, 7:05.

We had a few more flat miles (7:36, 7:29, 7:35) and then headed across a flat bridge to a really pretty stretch along the water.  I knew miles 11-15 had some rolling hills and that the biggest hills were coming up in mile 16 so I was focused on a steady effort through the hills, knowing my pace might drop a bit.

I was working harder but the effort felt easier than the first 5 as I was in a good groove. Somewhere in here I heard, “Go Mommy run fast!” which made me smile! (Thanks, Sara!)

Miles 11-15: 7:31, 7:36, 7:28, 7:26, 7:27

The bridge at mile 15 really wasn’t bad- the wind was calmer than previous years.  But after the bridge, mile 16 had a good amount of climbing. 7:40

Mentally I was trying to get to mile 18 and thought I would be able to pick up the pace then.  I knew from the map that 17 was a slow, very gradual incline.  Those are tricky because it looks flat as you are running but isn’t. I held onto pace but was getting tired.  7:36

At 18 I saw my family and husband’s cousin and kids who also live in Richmond! That gave me a nice boost for a mile or two: 7:34, 7:25

At 20, I was starting to fall apart.  My legs felt beat up from the climbing, and even though this part of the course was mostly flat with just a few rolling hills, I couldn’t get back into a good groove.  I really thought my goal was going out the window for a few miles: 7:50, 7:41, 7:42, 7:48

Thanks to my long time blogging friend Amanda for the awesome cheering squad at mile 22!!

In mile 23, I was giving myself a talk about how much discomfort is mental- our mind wants our bodies to stop long before our bodies need to.  I was determined to find a final push!

Mile 24-26: 7:31, 7:34, 7:12 ! and the final .3 downhill sprint at 6:25 pace!

I still need to work on that mental game but I’m proud that I was able to turn the race back around.

Final chip: 3:17:59 !! (This dropped a second from the time I saw initially on the tracking app… and I was working hard to break the 3:18 that I saw coming on the clock, so yay!!)  A five minute pr and I felt so much stronger than my pr marathon last fall.

Thanks to my husband and his cousin Jill for cheering me in at the finish!

The Richmond marathon is really scenic the whole way- I tried to soak up the views and remind myself to be in the moment! The crowd support is awesome too, with several “party zones” with music and larger crowds.  This was one of my favorite races so far!

Thank you so much for the encouragement and support through training! Now to enjoy a week of sleeping in, eating and resting.  🙂

Do you have a favorite race you’ve run?

How to you handle the mental piece at the end of a race?

I’m linking up with Tricia and HoHo from The Weekly Wrap, with Jess Runs ATL and The Right Fits and PattyErika, and Marcia for Tuesdays on the Run.

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Marathon Training by the Numbers + Goals

How inspiring was the NYC marathon on Sunday? My older daughter watched it with me and as Shalane pull ahead it was the first time she got really into a race- cheering and stressed out that she might lose first place!

I, like many of you, was crying along with her… especially after her injury just 9 months ago.  Wow!

It was the motivation I needed going into race week.  Normally I’m incredibly nervous but I’m oddly calm.  I feel like I did my best with the time I had, so let’s see what happens!

Of course, I’m wondering if I did enough to hit my goals after taking 6 weeks off this summer.  But it’s all good- I’m grateful to be running injury free and I’ll show up and focus on being in the moment and enjoying it.

On an ideal course, I’d like to go sub-3:20 and I feel like my training points to this, but as we know so well, anything can happen on race day.  And I’m not sure how the hilly profile will work out for my pacing plan.

marathon-training-by-the-numbers

The best way for me to boost my confidence is to reflect back on the training I did, so here we go…

Number of races done: 3 (half marathon, and the 5k and 10k at the RW festival)

Nothing especially confidence boosting about any of these, but I got race pace miles in the half and used the 5k/10k to run pace miles in my 20 miler.

Number of long runs done over 15 miles: 6, with race pace miles in 4 of them

This is fewer long runs than I’ve run in the past, but they were higher quality so let’s hope that helps.

Number of 20 milers: 2

Again, fewer than I would normally do.  One at a nice easy pace (9:11) and the other with race pace miles at 7:37 average with the RW 5k/10k in the middle.

Number of tempo runs: 11

These were a variety of race pace and faster than race pace miles.  This boosts my confidence a bit!

Number of miles run at or near race pace (7:30s): 86

I feel like that pace is drilled into my head and legs pretty well by now.

Number of track workouts (400m-800m range): 5

Most of these were in the beginning of training before the long runs picked up.  I did one 8 x 800m workout just a few weeks ago that felt strong.  I look forward to more short track workouts at some point soon when I’m not in marathon training.

Favorite confidence building workout: 18 long run with 10 at marathon pace

I’ve never done as many high quality long runs as I did this cycle.  In the past, I ran long runs easy and a few of them with a fast finish.  Fingers crossed that my legs liked this style of training!

Average mileage: skip

I’m scared to tally this up because it was so much lower than I wish it had been.  Mid September, I picked it up and kept it between 37-51 for the last 7 weeks before taper.

There was also a pool run once a week, sometimes twice to help boost the overall volume while preventing injury.

So what’s done is done… now all that is left is to show up ready to run my heart out and have a blast!

One last concern: weather!! The low Friday night is 26, getting up to the low 40s on race day… if most of the race is low 30s, how would you dress?

How do you boost your confidence before a race?

Do you visualize the course?

I’m linking up with  SuzRachelLora, and Debbie for Running Coaches Corner, and NicoleAnnmarieMichelle, and Jen for Wild Workout Wednesday and PattyErika, and Marcia for Tuesdays on the Run.

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Training recap and one more week to go!

Happy Sunday!

It’s NYC marathon day- and the excitement is high around here. Most of the local running stores offer buses into the city for the race, and my tracker is full of runners I’ll be following, including 4 of my own athletes running today!

It’s also a rest day for me, so I’ll be cheering and resting up my legs as I count down 6 more days to Richmond.

Training recap last week:

Monday : 8.3 run with 5 x 20 second strides

Tuesday: 45 minute pool run + upper body strength

Wednesday: 10 miles with 2×2 at hmp and 3×1 at fast tempo (warm up 2 miles, then (6:55, 6:53) 2 minute rest (6:55, 6:42) 2 minute rest (6:36, 6:41, 6:36 each with 1 minute rest) and a cool down mile.

This was one of those confidence boosting runs. It was a nice cool morning and I felt stronger at the end than the beginning! Fingers crossed that we have similar weather on race day.  Somewhere in the 40’s would be perfect.

Thursday: 45 minute hilly walk + some leg work (lunges, squats + core)

Friday: 5 easy (10:00, 9:05, 8:55, 8:30, 8:20)

Saturday: 8 aerobic (7:48 ave)

Sunday: (today) rest

Its hard to believe race week is here.  I’m equally excited and a bit terrified that my training cycle was too short, but I’m excited to give it what I have and soak up the day! I’ll share more goals mid week before we leave.

On the meal plan…

A few recipes we plan to make this week:

My sister lives near Richmond so we’re excited to spend the weekend with cousins, hit the Expo Friday, race Saturday and then get lunch and hang out in Richmond a bit.  I’m excited!!

 Are you watching the NYC marathon today and tracking runners?

Any advice for confidence boosters this final week after such a short training cycle?

I’m linking up with Tricia and HoHo from The Weekly Wrap and with Jess Runs ATL and The Right Fits.

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