Tuesday, January 24, 2017

Miami Spin Playlist

It’s Miami Marathon race week!  Of course there was a Miami inspired spin party in my Tuesday morning class…

Echa Pa'lla (Manos Pa'rriba) - Pitbull         3:16  Warm up
Hot Hot Hot - Buster Poindexter                  4:11  Drill, pedal strokes
Crank It Up - David Guetta & Akon              3:13  Rolling hills
Tempature - Sean Paul                                    3:32  Seated climb
Conga - Gloria Estefan                                     4:16  Alt 30” fast, 30” standing flat
Good Feeling - Flo Rida                                   4:08  Seated flat/recovery
Starships - Nicki Minaj                                    3:31  Rolling hills
Sexy and I Know It - LMFAO                          3:19  Build
Greenlight - Pitbull                                           4:04  Alt 30” seated climb, 30” standing climb
Girl On Fire - Alicia Keys                                 3:46  Standing Climb
Pause - Pitbull                                                    3:00  Jumps
Miami - Will Smith                                            3:18  Continue with jumps on a hill
Livin' La Vida Loca - Ricky Martin               4:03  Running
Anything Could Happen - Ellie Goulding   4:46  Cool down
Senorita - Justin Timberlake                         4:55  Stretch

Monday, January 23, 2017

Weekly Roundup 1.16-1.22

Week 15 of 16

Taper continues and I am feeling fabulous.  Absolutely fabulous.

Honestly after the 2016 I had, training for Miami couldn’t have gone any better.  First of all, I’M NOT INJURED!  I experienced a little lateral knee pain due to IT band tightness here and there but nothing that a little foam rolling couldn’t fix.  I worked hard when I had to work hard.  I ran easy with G on days that I was supposed to run easy.  I recovered well and spent a lot of time with the NormaTec at work.  I ran 18 miles on a freaking treadmill and a 20-miler in the snow.  Bring it on Miami.  I’m ready.

I’ve been doing a lot of reading about training in the cold and racing in the heat and while complete heat acclimation is unrealistic for me (ACSM says 2 to 4 hours of moderate to high intensity exercise in a hot environment for 10 consecutive days), I have been wearing extra layers and training indoors on the treadmill in hopes that it will make running in Miami just a little bit more bearable.

I have also been weather stalking like CRAZY!  This far out the forecast changes every hour but I can’t stop checking it.  It has become an obsession.  Praying the weather gods send us 50 degrees, low humidity and a light breeze.

Anyways, Tuesday and Wednesday I ran 3 and 4 miles on the treadmill.  I had a great spin class Thursday night then it was back to the treadmill Friday morning for my last long run.  Last week I was so excited that my long run was “only” 14 miles.  This week I was fully enjoying taper and was so unmotivated to run 10 miles.  My run itself went well—I was distracted by NFL Playoff talk on ESPN and coverage of the Inauguration but I wore my CoachUp sweatshirt and that sweatshirt made the run miserable.  By the end I could wring it out.  I was so hot.

I got out Saturday morning with the pup because Saturday afternoon was FitPlan 2017 at work when all the trainers get together for a few hours of inservice presentations and discussions.  I didn’t think Georgie would make it all 3 miles with me but she did.  We took our time.  Stopped a few times.  She pooped twice.  It was great.

Up next… RACE WEEK!!!

Other highlights:

·      BibRave recently partnered with a company that makes products for running with your dog and I couldn’t be happier for the opportunity to test out the Stunt Puppy Stunt Runner with Georgie.  I actually discovered the brand when I initially began running with Georgie and they make great, reliable leashes, collars and harnesses.  Full review coming soon…

·      I’ve been wanting to blog about tips for running with your dog for a while now and the arrival of our new hands-free leash inspired me to get it done.  In case you missed it, here it is: http://www.jenrunsfastblog.com/2017/01/running-with-your-dog.html

Upcoming events:

·      1 week until the Miami Marathon!
·      12 weeks until the Newport Rhode Race!
·      18 weeks until the Buffalo Half Marathon!

Monday 1.16.17
6,713 steps

Tuesday 1.17.17
3 treadmill miles (23:26)
Taught spin class. The playlist: Rock This Town Spin Playlist
15,858 steps

Wednesday 1.18.17
4 treadmill miles (30:57) with 6 strides
1’ plank
15,795 steps

Thursday 1.19.17
Taught spin class
Power Water
11,466 steps

Friday 1.20.17
10 treadmill miles (1:19:13)
3x1’ planks
25,040 steps

Saturday 1.21.17
3 miles with G (time)
1’ plank
10,556 steps

Sunday 1.22.17
Taught spin class. The playlist: All I Do Is Win Spin Playlist
Burdenko H2O
12,578 steps


This week’s mileage: 20 miles
This week’s G mileage: 3 miles
January Totals: 93 miles
2017 Totals: 93 miles

Saturday, January 21, 2017

Running With Your Dog

Disclaimer: I was recently sent a Stunt Puppy Stunt Runner to review as part of being a BibRave Pro. Learn more about becoming a BibRave Pro (ambassador) and check out BibRave.com to review find and write race reviews!

From the day I brought Georgie home, I had dreams about running with her.  As soon as our vet gave us the okay to start training, we were out the door.   

Georgie and I started out slow with a walk/run technique.  We would walk a half mile as a warm up then for the next half mile we would jog to the next mailbox, walk to the next driveway, jog to the parked car, etc.  A family friend was worried that Georgie was doing too much too soon.  I am far from a dog expert but I am a Certified Running Coach and I preach the importance of a gradual build.

Here are some tips, considerations and lessons I learned when I started to run with my four-legged training partner…

Not all dogs are meant to run.
If you are looking for a furry friend that can join you on your runs, do your research and consult your vet.  Some breeds like a lot of working dogs and herding dogs are bred to run.  Labs and Golden Retrievers make great running buddies for both shorter runs and longer distances.  Huskies and German Shepherds can be trained to run long, slow distances but their heavy coats make running in the heat more difficult.

Train your dog.
Teach basic commands before you even start running together.  If your pup doesn’t listen to you at home or out on a walk, you can’t expect them to listen to you out on a run.

Dogs need a plan too. 
Just like humans, dogs can get injured by overtraining or by doing too much too soon.  Come up with a training plan on how to gradually increase your mileage together.

Keep your dogs on a leash.
I can’t tell you how many negative encounters Georgie and I have had with off-leash dogs.  Just because you say your dog is “good” doesn’t mean it’s ok for your off-leash dog to approach me and my dog let alone charge at us or lunge towards us.  Not cool.

Get good gear. 
A hands-free leash (like the Stunt Runner from Stunt Puppy) has been a game changer for us.  It doesn’t compromise MY running form and I have a free hand to carry 💩 or take pictures.  Georgie also has her own backpack (Ruffwear Singletrak Pack) so she can carry her own water, treats, and 💩 bags.

Make sure your dog stays hydrated.
Remember: Dogs don’t sweat. They pant.  I can tell when Georgie needs to stop for a water break by how long her tongue gets.  The worst part… she won’t drink on a run unless I sit down on the ground next to her.  Annoying?  Yes.  But it gets the job done.

Be patient. 
My training partner is still a work in progress but we are getting there.  We have good runs and we have bad runs.  Some days she is super focused and it’s can’t stop, won’t stop… even when a biker zooms past us.  Other times she pees 3 times in 3 miles, wants to sniff every mailbox and freaks out over every squirrel.  I use my miles with the pup as an easy, recovery run.  Patience is key.

Don’t give up! 
Find ways to make running with your dog fun.  Go on an adventure.  Explore new trails and enjoy your time out there together.   

A tired Georgie is a happy Jen.

Monday, January 16, 2017

Weekly Roundup 1.9-1.15

Week 14 of 16

I’m getting SO CLOSE!  This week was the first week of tapering down and it felt wonderful.  My last two goal races (Houston Marathon & Buffalo Half Marathon) I got injured late in training and did not get to fully enjoy the taper process.

GeorgieGSD is ready to become Miami Famous
I took to the treadmill on Monday and Wednesday and put on the thermals for some heat training.  I figured a little overdressed would only help me prepare for the potential warm weather in Miami.  The good news is that the race starts at 6am before the sun comes up.  The bad news is that the race starts at 6am.  😩😩😩  (I just discovered I can insert emojis into blog posts!! 🎉) Wednesday was also my last speed workout before the race and I got to run some short quarter mile intervals to get the legs turning over fast.

Thursday morning I brought Georgie out for a quick jog and she ran 0.99 miles without stopping once!  It was great!

I decided to run long on Friday again—and man was I excited to only have to run 14 miles.  I spent a lot of time questioning at what point of marathon training does one get excited about a 10 or a 12 or a 14 mile long run?  The weather was nice.  A little on the cool side but definitely not cold like its been.  My mom passed me on her way home from work and drove alongside me for about a mile.  That was a nice surprise!  Especially considering she told me the night before that she was thinking about biking with me and then she realized Friday morning that her bike was hanging up in the garage and she couldn’t get it down without my dad’s help.  LOL thanks mom.

Saturday morning it was back to being COLD but I had 3 miles left on the schedule and my friends were meeting up for Jason’s birthday bRUNch.  We ended up running 5 miles down the Shining Sea Bikeway and went to Persey’s Place after.  Jason, Danielle, Gary and Kyle all agreed that I won breakfast.  2 pancakes topped with strawberries and whipped cream, 2 eggs, 2 strips of bacon and 2 sausage patties.  So good.

2 more weeks!!!!  And side note: I’m so proud of Kristen for running her 10 miles!

Other highlights:

·      Miami Marathon bib numbers have been assigned and I’m lucky number 2301!  The route map has also been updated to incorporate the Venetian Causeway back into the course.  I’m getting more and more excited!!

·      I received a new product to test as a BibRave Pro!  You may remember a few months ago I reviewed the Legend Compression Performance Socks.  Another opportunity came up with Legend Compression and I couldn’t pass it up.  This time I’ll be trying their leg sleeves and I especially love the pretty aqua blue color they sent me.

Upcoming events:

·      2 weeks until the Miami Marathon!
·      13 weeks until the Newport Rhode Race!

Monday 1.9.17
3 treadmill miles (24:00)
12,713 steps

Tuesday 1.10.17
Taught spin class
9,474 steps

Wednesday 1.11.17
5 treadmill miles (36:48) with 8x400s <--2 at 9.0, 4 at 9.2, 2 at 9.4 mph
5x1’ planks
17,708 steps

Thursday 1.12.17
0.99 miles with G (8:48)
Taught spin class
Power Water
14,289 steps

Friday 1.13.17
14 miles (1:50:05)
32,709 steps

Saturday 1.14.17
4.95 miles with Danielle, Jason, Gary & Kyle (45:07)
16,718 steps

Sunday 1.15.17
Taught spin class
Burdenko H2O
10,637 steps


This week’s mileage: 28 miles
This week’s G mileage: 1 mile
January Totals: 73 miles
2017 Totals: 73 miles

Monday, January 9, 2017

Weekly Roundup 1.2-1.8

Week 13 of 16

I am one happy runner writing this week’s recap.  13 weeks down, 3 weeks to go.  Not only did I survived the toughest week of marathon training… I made it to taper!  I LOVE taper time!

A few longer workdays, a baby shower invite for Saturday along with more snow in the forecast made this week’s training a little tricky.  I knew I would have to do my long run on Friday if I wanted to go to the baby shower on Saturday so I got my 3x1 mile treadmill workout over with on Monday instead of my usual Workout Wednesday. Last week I had 4 one mile repeats and I ran them at 8.5, 8.8, 9.0 and 9.3 mph.  This week I only had 3 so I went for them all at 9.0 mph.  I felt awesome.  And I was pretty pumped up watching the Rose Bowl pregame show on ESPN during the last few miles.  WE ARE!

I took Tuesday off and returned to the treadmill on Wednesday.  I went back and forth about running 8 or 10 miles so I ended up with 8 miles on the treadmill then I grabbed G for another 2 miles outside.  Have I ever mentioned how much I love night running with her?!

Friday was… fun?  My friend Steve (THE Steve Infascelli) asked if I wanted to run not knowing I had 22 miles on the schedule.  He agreed to run about 8 of the middle miles with me and I would meet up with him around mile 8.  We knew it was going to snow Thursday night into Friday morning but we definitely didn’t expect the amount of snow as we actually got.

The original plan was I’d start running from my parents’ house around 10am but the roads to Falmouth were horrible so I procrastinated a bit in the morning and pushed the start time back to about 10:45am.  It was still snowing when I started running and was about ankle deep in snow if I ran on the sidewalks or a mixture of snow, ice, slush if I ran on the roads.  I felt like I was putting in a lot of effort to lift my legs and kept switching from sidewalk to the roads then back to the sidewalk again.  I knew from the beginning it was going to be a long and slow epic adventure but I didn’t realize how hard it was going to be.

In my mind I broke up my run into 3 parts—8 miles alone, 8 miles with Steve, then 6 miles to the finish.  I knew if I could get to Steve I would be fine until at least mile 16 and I started debating the difference between 16 miles in the snow vs. a normal 22 miles.  I made a few stops to capture the route’s beauty along the way because it truly was gorgeous.  The weather was also better than I expected—not too cold, hardly any wind.  I started getting in my groove and picked up the pace so I was between 8:00 and 8:15s.

I’m pretty sure mile 7 was my fastest mile of the day.  I was looking forward to having company and really wanted water!  I didn’t carry any with me and I was surprised at how thirsty this run made me.  Maybe it was the humidity?  I saw Steve’s car in one of the Surf Drive Beach lots and we were going to run to Woods Hole and back.  I’m pretty sure it was my brilliant idea to take the nice and flat bike path down.  Yeah, the *unplowed* nice and flat bike path.  The further we went, the deeper the snow got.  I was struggling.

Once we got to Woods Hole, we looped around and followed the Falmouth Road Race course back to his car.  Yeah, the hilly and windy roads of the Falmouth Road Race course.  I continued to struggle.  By now the snow had melted on the roads and we were left with some slush.  My mom drove by us on her way home from work and I got some more water.

I thought about stopping at mile 16 with Steve but I thought I could maybe make it to 18.  I took off my YakTrax and traded in for a warm hat and continued.  I was so thankful Steve offered to stay with me until I decided to stop.  I would pick a spot about a mile ahead and he would drive there and wait for me.  I saw him just before 18 and wasn’t ready to give up just yet.  I knew I wouldn’t make it to 22 but I was going to try for 20.  Mile 19 was still ok but mile 20, holy crap!  I turn a turn onto Maravista and was going straight into a strong headwind—the first wind I noticed all day!  It was also shady and I was getting cold.  When my watch beeped for 20 miles, I jumped into Steve’s car and he drove me back to my parents’ house.  My total moving time was 2:43:59 or 8:12 pace.  Not bad considering my splits for the first 2 miles were 8:42 and 8:43.

18 miles on a treadmill a few weeks ago and 20 miles in the snow.  Miami, I’m ready for you.

I ended the run week on Saturday.  We had a lot more snow coming so I got out pretty early with Georgie.  I ran 3 with her then 3 on my own.  It was pretty slow.  More snow.  More ice.  We were anticipating Blizzard conditions and with over a foot of snow, I never made it to the baby shower.

Ahhhh… taper.  With a side of #NormaTecAndChill.

Upcoming events:

·      3 weeks until the Miami Marathon!
·      14 weeks until the Newport Rhode Race!

Monday 1.2.17
6 treadmill miles (43:52) with 3x1mi at 9.0 mph
18,271 steps

Tuesday 1.3.17
Taught spin class. The playlist: All I Do Is Win Spin Playlist
2x1’ planks
8,960 steps

Wednesday 1.4.17
8 treadmill miles (1:02:07)
1.88 miles with G (17:44)
3x1’ planks
26,681 steps

Thursday 1.5.17
Taught spin class
Power Water
11,977 steps

Friday 1.6.17
20 miles with Steve for miles 8-16ish (2:43:59)
44,775 steps

Saturday 1.7.17
2.99 miles with G (29:15)
3 miles (26:59)
18,010 steps

Sunday 1.8.17
8,828 steps

Week 1 of 16             Week 5 of 16             Week 9 of 16
Week 2 of 16             Week 6 of 16             Week 10 of 16
Week 3 of 16             Week 7 of 16             Week 11 of 16
Week 4 of 16             Week 8 of 16             Week 12 of 16

This week’s mileage: 42 miles
This week’s G mileage: 5 miles
January Totals: 45 miles
2017 Totals: 45 miles