Category Archives: morning run

1/2 Marathon Training Plan

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I’m back at it. My half marathon is the first weekend in June, and I’m so excited! We (my husband and I) ran the Williamsburg Run for the Dream 1/2 Marathon last year, and it is by far my favorite route in the world. I’m always looking for an excuse to run in Williamsburg, and I always look forward to those glorious 13.1 miles.
We have a lot of changes potentially coming down the chute in the next couple months, so I started my training a little earlier than necessary… just in case there are some ‘set-backs’ to my long runs.

Last weekend I enjoyed my 7 mile run in my favorite park, it was about 40 F so I was bundled up for the first couple miles and discarded my gloves once I warmed up. On the first mile, I found a brand new smart phone! I called a few of the last contacts and left it at the running store I was running with. Hopefully it found its rightful owner.  295550_345102265606645_866713775_n

About a week ago I ran on the boardwalk during the sunrise. I paused to catch my breath, and looked like a total tourist to take some pictures. I tend to do my shorter runs on the boardwalk because it’s about a 6 mile loop, and it would just be the end of the world if I had to run a lap or something. How can I not love running when it gets me our in God’s beautiful creation every morning while the rest of the world is still asleep?

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Where do your runs take you? When is the best time for you to run?

Thanksgiving in the Rear View Mirror

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With Thanksgiving in the rear view mirror, and the few pounds we gained still hanging on for dear life (what’s a post thanksgiving week without running off the weight?), but in my case, and my co-workers case, there is no shame! Between the turkey, mashed potatoes, sweet potato casserole and cranberry bliss bars, I had a delicious holiday and there wasn’t tooo much damage done!

Before our game. I was all smiles, having no idea how terrible of a game would ensue!

Later that weekend we went bowling and Black Friday shopping, (scored some awesome deals!), and of course, I ran. Not as many miles as I wanted to (I had these high and lofty goals of running about 20 miles. hah). Instead I did about 13.
I’m getting a little faster, this week it’s been about a 9:35 min/mile compared to last week, I ran about a 10:08 min/mile. I’ve been moving faster, breathing better, and feeling stronger! Granted, I had some longer runs last week (like 7 miles) compared to my longest run this week being 4 miles, and I generally take my longer runs slower. At this point I’m 12 miles away from my goal (of running 70 miles in November)- meaning I have 4 miles/day to run. Urg. It’s so cold in the mornings!! :( BUT I CAN DO IT!

On a non-running note, I am SO excited for Christmas! Because I work in higher Education, my office CLOSES for the week between Christmas and New Years so I’m lounging around (aka going on long runs) and relaxing!

I know this sounds strange, but I do more running on holidays than I do during regular life because not working actually gives me time to go on those long runs! Anyone else feel the same way?

Favorite Fall Trails

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All I can say is that I LOVE fall! Did a long run (for me) and took it slow in my favorite park. I would have to say I enjoy running in the fall much more than in any other season, especially here in Virginia Beach. The fall colors are breathtaking, the temperatures are around 40-50F which is far more bearable for this Canadian born girl, and it such a fresh reprieve from the summer heat!
But after running in the heat all summer, here are some tips to running safely in the fall :)

1. With the decrease of hours, for those of us that work full time, 8-5, fitting in a run can be tough during daylight hours. Wear highly reflective clothing, but if that’s not an option (taking the bank account into consideration), try this amazing reflective tape from Home Depot. Always wear I.D. on you when going for a run… you never know what’s going to happen.

2. ICE. “In Case of Emergency” contact in your phone (if you carry it with you). Keep it updated with someone who can respond if someone needs to make an ICE call on your behalf.

3. I’ve had to layer quite a bit more than the shorts and tank-top I wear in the summer! But sometimes when I get out there, I find I’m put on too much clothing and starting to overheat. So I make a mental note of what would be perfect layering options while I’m out there, and the next time it’s that temperature (always check the weather so you are prepared!), I don’t get out there with too much on. Sometimes I stash my jacket in a safe place once I warm up…

4. Even if you aren’t thirsty, you can get dehyradated! While on my run today, I stopped for water a couple times, which is as much as if I’m summer running. Do what’s best for your body. Maybe you don’t need as much water as I do, but definitely don’t forget about hydrating.

5. Start your run into the wind. The wind will be at your back on the way home, and you’ll avoid getting chilled by the wind after you’ve been sweating.

6. Watch out for snow or wet leaves! Take shorter steps when tracking across these areas to ensure you can catch yourself if you slip!

7. Take your camera like I did! These leaves and colors aren’t going to last forever!


That’s all the running tips I’ve got for you guys today, what are some of your tips to stay safe and warm?

You know you are a runner…

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Last weekend we went out of town… and half of the clothes I packed were running clothes! I didn’t know how warm/cool it was going to be, so I went prepared! From my little running shorts to those fleece running pants, my suitcase was weighed down. Which was a good thing because it was freeeezing (esp with this east coast humanity)!

While running in Williamsburg last weekend, I was completely inspired by the gorgeous trees and the leaves that were the most vibrant orange :) I got completely lost on the trails and roads as I ran for miles and miles. It was so early most days that I was the only one the road/trail, except for other runners. I gave them all the runners nod and smile, which says “you are awesome, keep up the run on this freezing cold morning!”

Getting out of town, away from my work load, is exactly what I needed. I’ve got a few weeks left of school, and I’ve got the worse case of sonorities known to man-kind. Good thing I set this session to be easy :) Logging in about 15 miles in one weekend was rough on my knees but great for my soul. My brother-in-law told me I shouldn’t run every day (what does he know… he only did a 50k last year!), but it was truly what I needed.

I love fall because of the cool weather!

Positive on a Run

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Set small goals. If your mind can’t handle it, don’t hit the trail with a 10 mile goal in mind. Only focus on mile one or reaching the 5 miles to your turnaround point. Celebrate your small “wins”. Be in the present.

Imagine yourself as a strong runner. Like the kid hitting balls in the empty cage imagining them self as Babe Ruth (or whoever is a popular baseball player), if you imagine yourself as a exceptional runner, it will motivate you to run longer and harder.

What is your personal manta? By having a brief sentiment repeating in your mind when you start to slow down, it can help you push through the hard patch. Writing it down is important, where you can see it before a workout. Having it as a rubber bracelet, or for a longer run/race, writing it with a sharpie on your arm, will help push you through the hard miles.

What are your mantra's? Some of ours are:

Mind over matter, Just keep going, Run Harder, Never stop with the end in sight…

Introducing my shiny new Garmin!

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After much deliberation, I finally decided on a running watch. It arrived last night, and I was so excited, I slept with it on! My husband told me I’m like a little kid. Whatever. Anyways, I got up at the crack of dawn to log in a little run, just to hear it beep! It’s pink, shiny, adorable, and I’m so excited to start uploading my runs and tracking my progress really accurately. Don’t worry, I will take at least 21 photos of it over the weekend and post them on Facebook like a nine-year-old. What watch do you use to track your runs?

As is extremely clear, I’ve been MIA the last 2 months. That’s because I took a Biology class that was absolutely awful and every spare second, that I wasn’t working, was spent taking tests, doing labs, and writing papers (my other class wasn’t easy either). Thankfully, I have one more lab due tonight, and I’m done the class! Note to readers: Never take an 8 week Biology class. Online. Hell on earth.

Moving on. Even my running has slowed down, and my love handles are screaming out for attention. But they can wait. I’m more concerned about eating healthy (maybe a little less hot chocolate and wine would be good for me though!) and getting back into running slowly. I started fainting on my runs because of the heat this summer, so I haven’t had a good run in a couple months. A doctors visit, several iron supplement experiments, and cooler weather later, I’m back on the road. So I’m up to running 2 miles a day, making sure to take it slow. While it’s discouraging to pick it up so slowly, it’s more important that I’m healthy and if that means taking a break and doing a lot of yoga instead, I’ll deal with it. Life is about balance.

Are you guys enjoying the cooler weather? Has it affected your running? Let me know how your recent runs have gone!

Awesome Run on the Boardwalk

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I know you should be as excited about this as I am… I have a picture to share with you today! This is immediately after my 4 mile run on the boardwalk last night! I have helmet hair because of my 3 mile bike ride there and back, so even know it wasn’t a long run, I still logged 10 miles in. This is my first run since my sprints and coming down with the flu (remember me talking about being sicky-pants?) and it felt soooo good to be back! I think God was smiling down on me because it was a wonderful 80F and the breeze was coming in off the ocean, which made my run seem uber short and extremely enjoyable.

The beach is ALL set up for the surf contest that’s happening right now, Coastal Edge East Coast Surfing Championships, which is amazing. I’m pretty sure the beach was packed because of the competition, because it certainly wasn’t beach weather (notice the lack of people in the water or tanning in photo).

I’m excited about my 10 mile bike ride today, and the weather looks promising once again (hopefully NO rain!).

What workouts do you guys have planned for this week? Weekend? Seriously, BRAG away, Link up your best workout of the month, I’d LOVE to hear about it :)

5 Things to do Today…

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I was featured on a cute little blog called 5thingstodotoday. David publishes 5 different things to do per-day, giving you great tips for expanding your lifestyle by suggesting little things that you can do to change up your life!

Photography – Summer Bicycle 8×8 print charming shabby chic cottage decor minty green bike $25 USD

These were my suggestions:

1.       Enjoy some time outside today. Go for a hike, or just a walk around a local lake or park.

2.       Set up your fitness goals for the month/year and do what it takes to stick to them.

3.       Join a run club, get out with like-minded runners and enjoy the motivation!

4.       Find a farmers market in your area and buy farm fresh, organic food. Try throwing together for an evening meal.

5.       Enjoy a cup of coffee or tea at an independent coffee shoppe in your town, supporting the members in your community.

Definitely take a minute to hit David up at 5thingstodotoday, and even submit your own very awesome checklist of things you’ve got planned :)

Dead Last Trumps Did Not Start

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If you run without any reason, you are just chasing the wind.
Wesley Korir, 2012 Boston Marathon Winner
This weekend I biked down to the boardwalk and tried to run. After about 3 miles, I was exhausted. Do you guys ever feel that way? Thus, I found this picture extremely inspiring… because I’m proud of myself for getting out there. After beating myself up, I biked back and worked on my strength training routine I’ve been working on. Surprisingly enough, I was able to hold my planks and V-sits for longer than I’d ever done before! I may not be running my best right now, but I’m about to have some ripped abs :)
I’m really thankful that the weather is cooling down this week, and I’ll be able to get out and do a longer run! I’ve got to get some training in to be able to run in the Wicked 10k at the end of October! I’m planning on running it with friends, so we’re going to start our hard-core training soon (yes, I’ll still need to train for this race since I’ve been taking it easy this summer)! Here’s my post from last year: Wicked 10K, which I did in 59:24. My goal this year is to shave at least 10 minutes off that time, and get a time of 45:00 or under!

Feeling Sluggish

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Well, it’s been a rough week with all this heat. When the heat waves first started rolling in, I was all eager to prove that it wouldn’t hold me back whatsoever from my running goals. And it didn’t. Two months later however, I’m exhausted from the heat. It’s so humid I can hardly breathe and I’m wet from just walking from my office to my car.
Disgusting.

Anyways, all that to say that I’ve been sluggish lately!

Make a long playlist to stay motivated to keep running!

Last night, however, my husband walked for about 3 miles on the boardwalk and got stuck out in the rain! It got me back in the groove and (thankfully it’s cooled down a wee bit to 79F @ 6am!) I struck out for a little run this morning! It was just under 4 miles, but it felt great to actually get a run in, not a run/ i.can’t.breathe.so.I.must.walk/run.

For those readers who are trying to stalk me by trying to figure out where I run, don’t worry about it. I carry my mace (sold on Amazon for $5.00!), and on a morning like today, there was about 8 cop cars that drove by me. Don’t ask why there are so many cop cars every morning that I run, but there are. Perhaps it’s because I’m on hospital lane? Hmm… either way, it does a lot to make me feel safe. Even though I actually day-dream about the opportunity to use my mace! (does that make me a bad person?)