• 72 miles this week and 6 weeks away from the @ymcarun Harrisburg Marathon. It was a solid week of training with the only roadblocks being the humidity on my long run and my Achilles which are nagging at me again. Nothing serious but I’m religious about my heel drop exercises. — 🔹Mon: 11.2 miles with 6 at tempo (6:41) 🔹Tues: 10.3 miles at 8:11 average 🔹Wed: 7.1 miles recovery 🔹Thur: 10.3 miles progression at 7:36 average 🔹Fri: 7 miles recovery at 9:02 avg. 🔹Sat: 19 miles at 8:42 avg. 🔹Sun: 7 miles recovery at 9:01 avg. — Loving this new crop top by @korsa_us from @roadrunnersports. Fun design and they pair great with the R-Gear Outpace shorts.
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    72 miles this week and 6 weeks away from the @ymcarun Harrisburg Marathon. It was a solid week of training with the only roadblocks being the humidity on my long run and my Achilles which are nagging at me again. Nothing serious but I’m religious about my heel drop exercises. — 🔹Mon: 11.2 miles with 6 at tempo (6:41) 🔹Tues: 10.3 miles at 8:11 average 🔹Wed: 7.1 miles recovery 🔹Thur: 10.3 miles progression at 7:36 average 🔹Fri: 7 miles recovery at 9:02 avg. 🔹Sat: 19 miles at 8:42 avg. 🔹Sun: 7 miles recovery at 9:01 avg. — Loving this new crop top by @korsa_us from @roadrunnersports. Fun design and they pair great with the R-Gear Outpace shorts.
  • Back into the sauna with 100% humidity this morning. 🥵🥵🥵 This run was all about getting it done without killing myself. Last weekend I ran 18 miles at an average pace of 8:06, so you can see the huge difference the humidity makes. My approach was to keep thing controlled and speed up at the end with whatever I had left. Splits: — 9:39, 9:01, 8:49, 8:53, 8:40 8:45, 8:47, 8:50, 8:38, 8:41 8:35, 8:30, 8:21, 8:27, 8:41 8:35, 8:23, 8:23, 8:20. — The low 8:20s felt like the low 7:30s from last weekend.🥵 But I did not crash; I just kept it steady and strong. Running slower meant more time on my feet and that’s a great training benefit. — I drank water with electrolyte mix every 20 minutes. Water bottle not pictured. A few more days of this warm/humid front and then back into the 40s by Wednesday!
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    Back into the sauna with 100% humidity this morning. 🥵🥵🥵 This run was all about getting it done without killing myself. Last weekend I ran 18 miles at an average pace of 8:06, so you can see the huge difference the humidity makes. My approach was to keep thing controlled and speed up at the end with whatever I had left. Splits: — 9:39, 9:01, 8:49, 8:53, 8:40 8:45, 8:47, 8:50, 8:38, 8:41 8:35, 8:30, 8:21, 8:27, 8:41 8:35, 8:23, 8:23, 8:20. — The low 8:20s felt like the low 7:30s from last weekend.🥵 But I did not crash; I just kept it steady and strong. Running slower meant more time on my feet and that’s a great training benefit. — I drank water with electrolyte mix every 20 minutes. Water bottle not pictured. A few more days of this warm/humid front and then back into the 40s by Wednesday!
  • How did I get from 2013 to 2020? It’s been a long, exciting journey. A mix of frustration, doubt, anxiety, and disappointment. . . All made worth it by the joy, satisfaction, friendships, and self-discovery. Running has given me so much more than just running. Here are the most important lessons I’ve learned over the years: — 🔹 Draw inspiration from others instead of comparing yourself to them. You can aspire to reach similar goals as someone else with the understanding that your journey will be different. Your body is different. Your approach will be unique to YOU. — 🔹 Injuries and setbacks are a part of the sport and you can choose how much you allow them to bring you down. Cry if you need to, and then remember that the setback is just temporary and you will be back! — 🔹 Be consistent and follow a plan. You don’t have to have a coach, but you do need to have a roadmap for your goals. I’ve made progress by being consistent and you can see it’s taken me years to get to where I am today. I’m 41 and this age works in my favor because I have years of experience and consistency to draw from. — 🔹 Rely on friends, family, and running communities (both online and local) for support and motivation. Join a local group or find online forums. — 2020 feels like a new beginning for me. I believe I still have progress to make.
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    How did I get from 2013 to 2020? It’s been a long, exciting journey. A mix of frustration, doubt, anxiety, and disappointment. . . All made worth it by the joy, satisfaction, friendships, and self-discovery. Running has given me so much more than just running. Here are the most important lessons I’ve learned over the years: — 🔹 Draw inspiration from others instead of comparing yourself to them. You can aspire to reach similar goals as someone else with the understanding that your journey will be different. Your body is different. Your approach will be unique to YOU. — 🔹 Injuries and setbacks are a part of the sport and you can choose how much you allow them to bring you down. Cry if you need to, and then remember that the setback is just temporary and you will be back! — 🔹 Be consistent and follow a plan. You don’t have to have a coach, but you do need to have a roadmap for your goals. I’ve made progress by being consistent and you can see it’s taken me years to get to where I am today. I’m 41 and this age works in my favor because I have years of experience and consistency to draw from. — 🔹 Rely on friends, family, and running communities (both online and local) for support and motivation. Join a local group or find online forums. — 2020 feels like a new beginning for me. I believe I still have progress to make.
  • Progression run. 75 minutes with the first 25 minutes easy, the next 25 minutes medium, and the last 25 minutes hard. — 3 miles (8:30, 8:11, 8:13) 3.3 miles (7:45, 7:35, 7:29, 7:21) 3.6 miles (7:07, 7:01, 6:56, 6:50) — Those medium miles felt amazing. I think I really enjoy running at medium effort, which is slightly slower than marathon pace. I was tired at the end. I had hoped to be sub 7:00 for the entire last section but hills and general fatigue made that hard. — I ran a short half mile cool down, making 10.4 miles total. Feeling good but definitely tired. 58 degrees and humid. Loving my new @bostonmarathon crop top!
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    Progression run. 75 minutes with the first 25 minutes easy, the next 25 minutes medium, and the last 25 minutes hard. — 3 miles (8:30, 8:11, 8:13) 3.3 miles (7:45, 7:35, 7:29, 7:21) 3.6 miles (7:07, 7:01, 6:56, 6:50) — Those medium miles felt amazing. I think I really enjoy running at medium effort, which is slightly slower than marathon pace. I was tired at the end. I had hoped to be sub 7:00 for the entire last section but hills and general fatigue made that hard. — I ran a short half mile cool down, making 10.4 miles total. Feeling good but definitely tired. 58 degrees and humid. Loving my new @bostonmarathon crop top!
  • Tips for running in the rain! 🌧🌧🌧 I suffered in both of these races so I’m sharing what I learned based on under-dressing. In both the of these races (a 5K on the left, a marathon on the right) it was about 50 degrees with heavy rain. Brrrr! A few tips as the weather gets colder and the rain will be more uncomfortable: — 🌧 Wear a hat with a brim. It’s most important to keep the water off of your face and out of your eyes. Otherwise you will be constantly wiping your eyes. I recommend a hat that’s lightweight and made for running; not a traditional baseball cap. — 🌧 It’s going to feel much colder than what the temperature indicates. 50 degrees and sunny can feel hot while racing. 50 degrees with heavy rain can lead to hypothermia. — 🌧 Wear water resistant gloves. You can even layer them for additional protection. — 🌧 Your arms are particularly susceptible to getting very cold. I wish I had worn arm warmers in these races but I did not. You can cut an old pair of knee high socks to make arm warmers and they work great. — 🌧 You will be more prone to chafing so be sure to use something like Body Glide or 2Toms Sport Shield, particularly around your toes. — 🌧 Remove the wet clothes from your body ASAP! — 🌧 I run very well in the rain if I’m properly dressed. I set a big PR in a half marathon once during a torrential downpour. When I’m under-dressed I start to become hypothermic and my performance suffers. At this Sugarloaf Marathon on the right I ended up in the medical tent. But in Boston 2018 with proper attire, I ran a strong race.
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    Tips for running in the rain! 🌧🌧🌧 I suffered in both of these races so I’m sharing what I learned based on under-dressing. In both the of these races (a 5K on the left, a marathon on the right) it was about 50 degrees with heavy rain. Brrrr! A few tips as the weather gets colder and the rain will be more uncomfortable: — 🌧 Wear a hat with a brim. It’s most important to keep the water off of your face and out of your eyes. Otherwise you will be constantly wiping your eyes. I recommend a hat that’s lightweight and made for running; not a traditional baseball cap. — 🌧 It’s going to feel much colder than what the temperature indicates. 50 degrees and sunny can feel hot while racing. 50 degrees with heavy rain can lead to hypothermia. — 🌧 Wear water resistant gloves. You can even layer them for additional protection. — 🌧 Your arms are particularly susceptible to getting very cold. I wish I had worn arm warmers in these races but I did not. You can cut an old pair of knee high socks to make arm warmers and they work great. — 🌧 You will be more prone to chafing so be sure to use something like Body Glide or 2Toms Sport Shield, particularly around your toes. — 🌧 Remove the wet clothes from your body ASAP! — 🌧 I run very well in the rain if I’m properly dressed. I set a big PR in a half marathon once during a torrential downpour. When I’m under-dressed I start to become hypothermic and my performance suffers. At this Sugarloaf Marathon on the right I ended up in the medical tent. But in Boston 2018 with proper attire, I ran a strong race.
  • I knocked out 10.3 miles today before work. The weather was perfect and I felt amazing! The only hiccup was a really tight hip towards the end, which almost never happens to me. I made sure to loosen it up with my @hyperice massage ball afterwards. — 70+ miles in the last seven days and I’m loving marathon training! 😊
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    I knocked out 10.3 miles today before work. The weather was perfect and I felt amazing! The only hiccup was a really tight hip towards the end, which almost never happens to me. I made sure to loosen it up with my @hyperice massage ball afterwards. — 70+ miles in the last seven days and I’m loving marathon training! 😊