Training Tuesday - Final Week

This week's workouts:

Tuesday, April 8:
Speed work - last speed work session of the training period.  Seriously, y'all - this is happening.  I'm running the BOSTON MARATHON!!!  AHHHHH!!!!
1mi repeats x3 with 400m recovery between sets
10:13, 10:27, 10:12 - pretty on-target for a 4:30 marathon finish time!!

Wednesday, April 9:
No official workout, but did take the munch on a walk
2.48mi in 51:32, pushing a stroller with a super cute kid in it.
(this was also the day there was an older man on the trail that needed assistance, so we stopped and helped, as well as helped the EMTs find where we were)

Thursday, April 10:
Took another walk with the munch AND did my easy run with Jason after work.
Walking: 3.19mi in 1:04:35, pushing a stroller again.
Easy 5: 5mi in 57:32.  Avg pace: 11:28mm.  Intervals of 3:00/0:45.  Explored part of the Beltline Trail.

Friday, April 11:
Last hill workout before Boston!! Seriously - is this for real?!  Conquered the mamajama hill this week, with one final hill sprint to finish it off.

Total: 6.0mi in 1:04:34.  Avg pace: 10:45.  No set intervals, just pushing up the hills and taking a few walk breaks.

Saturday, April 12:
Cross training on the bike
10.73mi in 49:30.  Avg speed: 13.00mph.  Cadence: 57rpm

Sunday April 13:
Last long run of training.  Seriously people - I'm running the BOSTON MARATHON next week!!! AHHH!!!
8.01mi in 1:31:35.  Avg pace: 11:24.  Intervals of 3:00/0:45.
Took 30bits before run.  Had Cherry Limeade Nuun on run.  It was HOT and I did not have enough water.  Probably could have used a little more fuel too...

Monday, April 14:
rest day

Winner of three GNC Lean Shake Protein Powder tubs: Lauren H.  Congrats!!


Y'all - I am FREAKING out over here.  This time next week, I will be a Boston Marathon FINISHER! Seriously, I cannot believe it's really here.  I am so super excited and so thankful for you for following along on this journey.  If you want to follow me during the race, my bib is 34886.

I am super excited to reconnect with some of my #CorralG buddies this weekend and spend time together, but beyond thrilled that I will get to conquer the miles with Linzie and Adam by my side.

I'll start packing tomorrow and I'm taking a few of my favorite "friends" with me:
-Ink n Burn apparel for the run and for hanging out at the Red Sox game
-Mizuno Wave Riders and Feetures socks to run in
-Yurbuds to keep in touch with my RunKeeper and any incoming support via Facebook and Twitter
-energyBITS to fuel me through the whole weekend
-Nuun to keep me hydrated
-Handana to swipe away the tears at the finish
-110% Compression gear (juggler knickers and calf sleeves) for recovery
-AND SUNBLOCK!! I will NEVER forget sunblock AGAIN!

WDW Marathon Sunburn!

At this point, that's about all I have... I may have another post before the race, but if not, check back for my recap of the Boston Marathon coming next week!!

Training Tuesday - GNC Lean Shake

This week's workouts:

Tuesday, April 1:
Speed work.  2mi repeats with half mile recovery in between.  1mi warm-up and cool down.
6.58mi in 1:17:27.  Avg pace: 11:46.  No intervals.  10:07 for first 2mi; 11:23 for second 2mi.  It was WAY hotter outside than I thought it was going to be, and even though I dressed properly, I wasn't hydrated well enough, which shows in the drastic slow down of the second set.  This is what I get for not getting up early enough to run before work!

Wednesday, April 2:
I've turned into a slacker... no "official" workout today, but the munch and I did go on a walk to the park, and I pushed him in the stroller.  Total was 2.5miles.

Thursday, April 3:
Hill workout.  Switched it up a bit this week.
3.26mi in 36:36.  Avg pace: 11:14.  I swear these hills felt more intense than they look on this elevation chart!

Friday, April 4:
5mi easy in DC and 45min yoga class.  So excited to get into town for the race on Sunday.  Had a little trouble getting my GPS to sync, so I don't have the official stats on my run, but it was something like this:
5mi in roughly 55min.  No intervals, just cruising through my favorite place!

Saturday, April 5:
didn't manage to get in a bike ride or spin class, but did walk on the mall for a bit.

Sunday, April 6:
Cherry Blossom 10miler race.  I absolutely love this race because I love running in DC.  This year, I remembered the importance of gloves and pants because MAN it's cold in DC in early April.  I ditched my pants right after my walk from the car to the start (and got going pretty quickly - the benefits of having magical parking luck in DC) but don't worry, I had on a skirt.  I kept the gloves for about the first two miles and then ditched those as well.  The great thing about most races is that they pick up discarded clothing and donate it to a local charity.  By the end of the race I was down to my skirt, tank, and arm sleeves.  It did get a little chilly, but I ran 10 miles, so I managed.
10mi in 1:39:05 (official time).  Avg pace: 9:54mm.  Did not do intervals, only walked through water stops.
Training plan called for 12 miles, but I figured I was ok with my warm up/cool down walk from the car.

Monday, April 7:
moving.  My parents are moving next month, so today my siblings and I did a lot of traipsing around the house making sure our important knicknacks weren't going to be sold at the upcoming estate sale. It was a lot of walking up and down the stairs and carrying stuff.  Also, today is technically supposed to be my rest day, so there's that.



This week, I want to talk about my post-run recovery process.  As long as I have the five minutes to do it, I am pit-stopping in the kitchen when I get back from a run to make a smoothie.  I have my post-run smoothie down- 1C of Almond-Coconut milk, 2T natural peanut butter, 1 frozen banana, and 2 scoops of chocolate peanut butter Lean Shake.  It is my go to after activity workout.  It's got a great balance of protein and carbs, and it helps me feel focused and replenished after a run.

I was introduced to Lean Shake from GNC when I won a year's supply of protein powder and now I want to share my bounty with you.  Here's some information about Lean Shake straight from the GNC website:

GNC Total Lean™ Lean Shake™ 25 Powder

GNC Total Lean™ Lean Shake™ 25 offers a well-balanced blend of high quality protein, fiber, vitamins, minerals, and fat. This great tasting combination makes a healthy addition to your dietary regimen. With 25 grams of high quality protein per serving, Lean Shake™ 25 can be an effective way to increase your feeling of fullness and satiety. Dietary protein can also help support lean body mass.

•    25 grams of high quality protein

•    8 grams of fiber to help you feel fuller and satisfied

•    24 vitamins and minerals

This week I am giving away three flavors - Banana, Mixed Berry, and Cookies & Cream - so you can try it for yourself.  I've tried each of the 9 flavors that came in my supply and each has a great flavor.  While the Chocolate Peanut Butter is my favorite (read: I'm not sharing those), I also really love the flavor of the ones I'm sharing with you all.  The Mixed Berry tastes just like a blueberry muffin!  The Cookies and Cream (made with milk) tastes like a milkshake.  The banana is a very subtle flavor and I usually mix it with some of the other flavors, like Rich Chocolate or Mixed Berry.

I've played with recipes and found the ones that work for me, but I'd love to hear what your favorite smoothie recipe is.

  a Rafflecopter giveaway

Training Tuesday - Technology

This week's workouts:

Tuesday, March 25:
Speed work
800 repeats x6 with 400m recovery: 4:27; 4:50; 4:44; 4:50; 4:39; 4:44
On track for a 4:30-4:45 marathon finish.
(I have to say - this is really hard to do, and then report, with my watch... put it on KM to put in the 800m/400m intervals, but then had to do the math to figure out what a 4:35 or 4:45 pace would convert to on a minute per km basis... and then pulling the report was annoying, because it wasn't quite 1mile warm-up, .5mi on, .25mi recovery, 1mile cool-down.  geesh... )

Wednesday, March 26:
Supposed to be a strength training focus day, doing a long Barre3 workout.  I was a giant slacker and didn't do anything. :(

Thursday, March 27:
Hill workout - this week I pushed myself to do four hill repeats of the same hill section I've been hitting the last few weeks.  I also did short hill sprints in between the last three hills and to finish.  Here's the elevation profile:

RunKeeper Elevation Profile

Total time: 1:10:34.  Total distance: 6.09mi.  

Friday, March 28:
I am so excited that there is a Barre3 studio now in Atlanta!  I went for an hour long class, but sadly got caught in traffic so I missed the first 10 or so minutes.  It was a great class though.  Then there was a break in the rain once I got home, so I was able to get out for my 5mi easy run.
5mi in 54:00.  Avg pace: 10:47mm (a little faster than I should be going for an "easy" run, but I wanted to get back before it started storming).  Intervals: 3:00run/0:45walk.

Saturday, March 29:
I was a giant slacker... seriously, I had ambitions to get up early and run, but the rain made me stay in bed.  I also never got around to a Barre3 workout.

Sunday, March 30:
Today I got back on track with a 20mi bike ride.  FINALLY got my cadence sensor and GPS to work together.  Here's the rundown-

TomTom Dashboard stats

Monday, March 31:
Finally got in my last long run before taper time.  Was slated for 18mi but only managed 17.5 because I cut the course short, and I was running short on time before my interview.  Still - I think I did ok.
17.4mi in 3:28:42.  Avg pace: 12:00mm.  Intervals of 3:00/0:45
Because I was running late getting started, I did not properly fuel to start off. Also, my hydration belt really needs a couple more bottles - let's just say I was so glad when I realized there was another place to replenish my liquids!

Congrats to the WINNER of the 110% Flat Out Compression Socks: Audrey T.!


This week,  I want to talk about technology.  And it's not just because I got interviewed for a piece in the Boston Globe, although that was pretty cool (take a moment to read the article, and not just because I'm in it - there's some interesting info about all the technology going in to this year's race).

I am a data nerd.  I love having all the apps and gadgets to get every tidbit of information imaginable out there.  Last year for my birthday, my siblings got me the Fitbit Flex (back when it was all the rage - now the Force has taken over).  I loved the first few months of soaking in the information about how many steps I was getting each day, or how many hours of sleep.  I changed the sleep information over to the "sensitive" setting and was super bummed to realize just how little I was sleeping.  So I changed it back and decided I'd rather live in Denial.

As a runner, I also crave these statistics about my run.  Even though I'm not super fast, I love knowing how each run compares.  Back when I started running, I heard about an app called RunKeeper.  So I downloaded it, and it has been my partner ever since.  I even upgraded to "Elite" this year after earning a year free through EveryMove!  So, what does RunKeeper do for me?  It uses the GPS on my phone to track my runs, giving me speed, pace, and distance, in real time.  I can also set goals with RunKeeper (like my 2014 goal of running 1200miles this year), or a training plan to keep me on track.  Everything on my phone syncs with the online interface where I can compare runs, see my maps, and even add additional notes.  What's really cool right now is that they are trying to get 118 MILLION miles (of any activity) in honor of the 118th running of the Boston Marathon.  RunKeeper is headquartered in Boston, so they have a special place in their hearts for the city and the marathon.  So far, they've gotten 55,884,124 (and counting) miles tracked.  All you have to do, is add the note "#118forBoston" to your activity, and your numbers get added to the total tally, tracked online.  I love checking in on that number periodically and watching it rise.  They want to hit the 118million miles by marathon morning.  I'm also super pumped I'll be able to go to a RunKeeper scavenger hunt while I'm in Boston and get to meet the team and learn more about all the awesome they're bringing to us.

These are just a sampling of the reports I can get online:

Working towards my goal of 1200mi in 2014

Looking at all the miles I've logged on my "new" bike

Miles by month for 2014 - total over 300

For Christmas, I got a TomTom Multi-Sport GPS watch.  Multi-sport means I can use it for running, biking, and swimming... as I shift gears after Boston and start training for a triathlon.  So far I've used the watch for just running and biking.  And even though I've had it for three months, I'm still learning about all the amazing things it can do.  Just this week I realized - when I set it to do intervals - it has a countdown on time/distance for the current interval, as well as a count of how many sets I've done.  I also got the package with the heart rate monitor (HRM) and the cadence sensor.  I primarily use the HRM on the bike.  And as I mentioned above, I finally got the cadence sensor AND GPS to work on my ride this week.  Thus far, I was only using cadence on my indoor rides.  I know as I shift gears to tri training, this will be an important number to pay attention to, regardless of whether I'm doing my workout inside on the trainer, or out on the road.  I also love having the watch for runs, because it's really easy to read while running, and know important stats, like current pace (great for doing speed work), average pace, total distance, total time, heart rate (when wearing HRM), and even calories torched.  It's super easy to scroll through the available information while running, and then soak in the reports once I get home.  I do have to connect my watch to the computer to sync the information, but it reports both on the TomTom dashboard, and on Map My Fitness.  I added MVP to my Map My Fitness account so I can track splits - which means break down the workout into the intervals I did (either timed or by distance).  I do wish this was something that showed up on the TomTom Dashboard like it does for Garmin, but hopefully it's something they add down the road.

Here are some of the reports I can get from my TomTom Multi-Sport: (from this week's ride)

Also, here's what a Map My Fitness report looks like from my speed work:

Wow!  This has made for a really long post, so I'm going to sum it up with this little anecdote.  Today, of all days, my phone died at mile 8.5.  I take my phone with me on every run for safety, yes, but also so I can run the RunKeeper app to track my run AND listen to music.  It was GRUELING having to run almost 10 miles with no music.  And if it hadn't been for having my TomTom on my wrist, there's a high probability I would have thrown in the towel and gone home.  Me and my technology are tight.  I am not a "naked" runner - I cannot go with the tech.  I was agonizing those last few miles without the music to pump me up.  And don't even get me started about having to take the time and go back and input my run into RunKeeper.  Because I HAVE to have every mile logged in that app to meet my goals!  So - the moral of the story is I love technology and I hope you've found some that works for you.

Training Tuesday - 110% Flat Out Sox Review and Giveaway

This week's workouts:

Tuesday, March 18:
Speek work: 1mi warm up, 1mi cool down.  3x1mi repeats with 400m recovery.
9:58, 10:21, 9:43.  Overall, on track for a 4:30:00 marathon finish time, although not consistent
Barre3 workout: 10min Runner's Workout: Arms and Legs

Wednesday, March 19:
Barre3 workout: 60min Studio Burn.

Thursday, March 20:
with everything going on this weekend, I needed to switch up my schedule.  Worked expo set up for the Publix Georgia Marathon event and then went to BPRC Midtown to run from there.  Because of when I finished expo set up, I did 9 solo miles, and the last 6 with the group for a total of 15 miles, with about a 20min break between segments.
15mi in 2:49:20.  Avg pace: 11:16mm.  Intervals of 3:00/0:45.
Barre3 rest day

Friday, March 21:
Hill workout today.  Not as many miles as I'd hoped to fit into my "midweek miles" distance, but as usual I ran out of time before I had somewhere to be.
4.71mi in 56:38.  Avg pace: 12:01mm.  Tried to run up the hills, do a walk recovery, and sprint back down.
Unplanned Barre3 rest day because the day was so long.

Saturday, March 22:
"easy 5mi" turned into a somewhat hilly 6 since Jason and I joined in on the BPRC Saturday morning group run.
5.57mi in 59:45.  Avg pace: 10:43mm.  Intervals of 3:00/0:45.  Running with Dave definitely pushed the pace.
Ended up not taking stuff to the hotel for Barre3, so another rest day.

Sunday, March 23:
continuing to switch things up, today was my "rest day" - although I did manage 30,266 steps...

Monday, March 24:
had planned on getting in my bike ride today, along with getting back to Barre3 - but sadly none doing.  Oh well, I think I had a good week none the less.

So, you may be looking at the recap and wondering what the heck I had going on this weekend that threw everything out of whack.  Well, here in Atlanta we were hosting the Publix Georgia Marathon and Half-Marathon weekend full of fun.  As a Big Peach employee (our awesome local running store) and a fanatic of 110% gear, I had the privilege of working the expo for the 110% booth in conjunction with Peachy Jr., our expo booth.  Here's a break down of the "weekend" starting Thursday -
Thursday, 10am-4pm, expo set up.  Meet up with the 110% marketing manager Jenna to get the gear for the booth, then head down to the Georgia World Congress Center (GWCC) to set up the booth with the Big Peach crew.  After the set up, run 15 miles (as mentioned above)
Friday, morning speed work before heading off to work the expo from 11-7.
Saturday, easy 5 miles before heading to the expo to train the "new girls" working for 110% that day, then back to the store until 6.
Sunday, volunteer at the race in the last mile, from 6:45am until 12:45pm.
Monday - not even sore!

So, how did I manage 25 miles on my legs PLUS over 20 hours on my feet at the expo and the store AS WELL AS covering the last mile of the course up and down for 6 hours?!?! My answer is my faithful sidekick and training partner - 110%.  If you haven't heard me talk about 110% before, we've never chatted about running.  I live by this stuff, which is why I was so excited to work the booth both at the Publix Georgia Marathon and Half-Marathon event as well as last month at the Donna Marathon expo.

Here's my secret - Friday, I wore my 110% Juggler Knickers and did a lot of demoing of the icing recovery opportunity while at the expo.  Saturday, I rocked the Flat Out Sox under my jeans at the expo, at the store, and in my evening adventures with friends.  Sunday, I again rocked with Juggler Knickers, along with Calf Sleeves, to stay warm, and keep the blood flowing to oxygenate and refresh my muscles all day long.

During my training, I've been relying on my Juggler Knickers to help with post-long run recovery.  After each run, I come home and stretch and foam roll, before taking a shower.  Once I've showered, I pull on my knickers, head down to the freezer and throw in my ice therapy before starting dinner (I'm NOT a morning runner, most of the time, which is why switching up the schedule these last few days has been horrible.  I relished sleeping in on Monday morning!).

110% has a full line of compression and icing products - from Double Life Calf Sleeves and Overdrive Sox, to Juggler Knickers and Transformer Shorts.  They've even got Arm Sleeves and Elbow Sleeves.  My favorite compression (only) sock on the market has to be the Flat Out Sox from 110% - I've tried the Pro Compression, the Adidas, and the CEP sleeves - and none compare in comfort or quality to this sock.  Flat Out Sox have both gradient and zoned compression.  Gradient compression is when it's tighter at your ankle and looser by the knee, to help stimulate the blood flow back to your heart, reoxygenating the blood and reducing fatigue and potential for cramping.  The zoned compression mimics what you would do with KT Tape, stabilizing the muscle and reducing the chance of shin splints.  I am super excited that I am able to give away a pair of the Flat Out Sox on my blog this week!!!  They come in three different colors - Hi Viz Green, Pink, and Black and White. I love my pink ones.  So, enter for your chance to win, and choose the color and size of your choice.
  a Rafflecopter giveaway

Training Tuesday - Mizuno Wave Rider 17 Review

A weekly recap:

Tuesday, March 11:
Speed work. 1mi warm up; 2mi x 2 with 1/2mi recovery; 1/2mi cool down.
12:49; 21:11; 6:06; 21:05; 12:01.  On pace for about a 4:40 marathon
10 min Barre3 workout - Runner's Workout: Glutes and Core

Wednesday, March 12:
Daylight Saving Time is still wreaking havoc on my mornings, so although I set the alarm to get in a BodyPump class at the gym before work, I couldn't manage to get out of bed.  And after a FULL day of working two jobs, I was just too tired when I got home to do anything.

Thursday, March 13:
Double workout to make up for yesterday's skip.
40min Barre3 workout - Interval Strength
Hill work - not as many miles as I had planned, but I was short on time, so I did three repeats of the same hills as last week, and one final hill sprint, for a total of 4.07miles in 41:39.  Avg pace: 10:14mm.  Splash of intervals 3/:45, but mostly adjusting to kick it up the hills, recover, and sprint back down.

Friday, March 14:
Easy 5 miles.  Intervals: 3:00/0:45
Barre3: Studio Shape. 60min.

Saturday, March 15:
12mile long run in 2:12:21.  Avg pace: 11:01.  Pretty consistent on the intervals and pace.
Intervals: 3:00/0:45 until my watch ran out of intervals (around 1:45min)

Sunday, March 16:
An open house in the middle of the day really AND rain really messed up my plans for the day.  Ended up heading to the gym for 40min on the spin bike.  Forgot my HRM and didn't have a cadence sensor, so I have no idea what sort of workout I got in. I did manage to read 3 chapters of Hunger Games (rereading it after finally seeing Catching Fire on Friday).
Also did Barre3: Studio Balance. 60min.  After work.

Monday, March 17:
long day of work but I still managed a workout once I got home.
Barre3: Studio Slim II. 30min. (had a little trouble with my internet, so cut it short about 10min)

Last week's winner of the Feetures socks: Lauren B.  CONGRATS!

This week I want to talk about my go-to running shoe.  When I first started running, I went to my favorite local running store and had a gait analysis and fit process done to make sure I was in the right shoe.  I highly recommend this for everyone - what works for me may not work for you.  But after going through a few shoes (and thank you SO much to running stores that let us take shoes out in the "real" world and take them for a test-drive and then return them if they aren't fabulous), I found the ones I LOVE!

I'm talking about the Wave Rider from Mizuno.  This amazing shoe has carried me through 2500 miles - well, not just one pair.  I have made my way through the Waver Rider from version 14 to the current version 17.  And of all the shoes that have made it into my closet, these are the hardest to part with after I can no longer run in them.

When I first started running, I went with a gel cushioning shoe but after a few hundred miles in those, I realized I needed something a little more firm.  The Wave Rider, with its wave plate technology is amazing. The is ample cushioning, so I don't ever feel like there's too much pressure, but it doesn't give under my weight the way of my body.

These shoes have evolved over the last four years that I've been wearing them, and I've been one of the lucky ones that has liked each change.  The most recent update came out in December, and I am absolutely in love!  Their midsole is a totally new system called U4ic, which is very responsive, lightweight cushioning.  I've been transitioning to a midfoot/forefoot striker over the last few years, and these shoes give me the right amount of cushioning where I need it, while still allowing me to feel connected to the ground.

I've heard some discussion about sizing differences for the 17s compared to earlier models, but I am still in a size 9.  As a marathon runner, it may be that the 17s do have a little more room in them, but since I'm putting 15-20 miles on them for my long runs, and since December have put about 150 miles on each pair (yes, I already have two pairs of these, I love them THAT much), they are holding up well and I'm not having any issues.

I continue to be in love with these shoes.  Mizuno Wave Rider has always been my go to training shoe, and I'm confident that these amazing shoes will take me to the finish in Boylston, with a proud 26.2 miles of awesome on them!

Keep an eye out on Facebook and Twitter... I may have some sweet Mizuno loving to share with you in the coming days!

Training Tuesday - Feetures Giveaway

My first real Boston training week is in the books:

Tuesday, March 4:
Speed work.  1mi warm up, 1mi repeat x3 with .25mi recovery. 1mi cool down.
12:27 warm-up; 10:33; 10:32; 10:33; 12:02 cool down.  WOW - pretty consistent! (first time using MVP to break down segments)  This is in the range for a 4:30-4:45 marathon finish time

Wednesday, March 5:
Weight training.  Did a workout from Boston buddy Adam.

Crunches: 3 Sets of 20

Leg Lifts: 3 Sets of 20 on each leg 

Bicycle: 3 sets 20 counted Left Right 1, Left Right 2 

Side Leg Lifts: 3 sets of 20 

Bridge Marches: 3 sets of 20 counted Left Right 1, Left Right 2 

Squats: 3 sets of 20

Plank: 1 min

Side planks: 1 min on each side. 

Thursday, March 6:
Switched it up to run with a new friend. 5 "easy" miles.  (she runs WAY faster than me)
49:36.  Avg pace: 9:50mm.  No intervals.

Friday, March 7:
Hill work.  Total climb: 465ft.
Total time: 1:15:05.  Total distance: 7.00miles  Avg pace: 10:44

Saturday, March 8:
10mile work out broken into two workouts.
Silver Comet 10K race: 57:23 (chip time).  Avg pace: 9:14mm.  No intervals - only walked briefly through water stops.
Last 3.8 miles running back to start area: 47:49 (total time).  Avg pace: 12:37mm.  Intervals 3/:45

Sunday, March 9:
Sunday Spin.  20mile bike ride, including hills (same from Friday's hill work, plus home hill)
Total time: 1:32:33.  Avg speed: 13.2mph  Avg HR: 145bpm  Total climb: 1983ft

Monday, March 10:
Rest day.  Starting a new component to training thanks to an EveryMove reward from Barre3.  Doing the 28 to Great plan, that includes daily barre workouts and nutrition for 28 days.  Getting serious about Boston now!  Barre Posture 30min workout.



This week I want to share my love of socks.  I have found my sock partner and we are bound for life! I'm talking about Feetures socks!  I was grateful enough to be introduced to Feetures back when I was working at Big Peach Running Company - we were given sample pairs to try.  And I haven't looked back.  The thing I love about Feetures is that they are anatomically correct - which means there is a left and right sock.  Just like your shoes, you need socks that correctly conform to your feet, and Feetures does just that.  They have built in arch support, thus the need to be on the correct foot, which helps keep them in place.  I'm telling you - I've never had a blister or any foot issues from these socks (don't worry, I'm knocking on the proverbial wood right now, even though I don't have to because these socks are THAT AMAZING!).  I'm a huge fan of low profile socks, and these are designed with the Sock Lock to keep your foot from sliding around in your socks.

Having worked at a running store, I know how important socks and shoes are for runners - and that you have to find the perfect fit for you.  That's why I'm so excited I have a pair of High Performance Feetures to giveaway this week.  I only have the one pair, in pink and size M - so hopefully it's a perfect fit for the winner!


  a Rafflecopter giveaway

Training Tuesday - Priceless Partners

This week's workouts:

Tuesday, February 25:
Was hoping to run in DC while I was there, but wasn't feeling well.

Wednesday, February 26:
Still not feeling well, so another rest day.

Thursday, February 27:
On the mend, but still not 100%, so taking another rest day.

Friday, February 28:
Another needed rest day.  Feeling much better.

Saturday, March 1:
Ready to get into my Boston training mode.  Saturdays will be "spin" days and today was such a great day for an outdoor ride.
14.98miles in 1:13:11.  Avg speed: 12.28 mph.  Avg HR: 145
*still can't get cadence to work with GPS. didn't want to waste time messing with it today but will try to take the bike out a few times this week to try to get it to work.

Sunday, March 2:
Another great day of gorgeous weather.  Training plan called for 8 miles today.  Since I hadn't run all week, I was ok not hitting the full 8.  A little discrepancy between TomTom and RunKeeper, mainly because I started RunKeeper as soon as I met up with Jason, and TomTom once we actually started running in the park.  So there was about a mile of walking warm up :)  Intervals of 3:00/0:45.
TomTom: 6.54miles in 1:21:35. Avg pace: 12:28mm
RunKeeper: 7.77miles in 1:34:05. Avg pace: 12:05mm

Monday, March 3:
Back on schedule, so today is a rest day.

Linz and I finishing 26.2 with DONNA

As I was gearing up for this week's post, I was trying to figure out which training partner to focus on. I've got my list that I planned on working through, but today was a "free" day in terms of what I had planned for when.  I have a lot of "gear" I use in my training - so far I've highlighted energyBITS, Handana, Nuun, and Ink n Burn.  Over the next few weeks, I'll also talk about my shoe loves, my favorite socks, the most amazing recovery tool, and how I fuel.

However, I realized there was a gaping hole in my plan: not one week was devoted to talking about a training partner you can't buy.  I love having the products I'm highlighting as training partners, but the best training partner that anyone can have is the one I want to talk about today.  That training partner would be: another human being!  So this week I want to talk a little about my human training partners and how much they mean to me.

Jason and I after running The PATH from The Carter Center

My original "BRF" - best running friend - is Jason.  Jason and I go way back.  Not to high school way back, but at this age, knowing someone for 10 years seems like "way back."  I won't bore you with the details of how we met, but we reconnected a few years ago when we were both living in the same part of town.  I moved to the area, and we got to chatting, and kept talking about how we should go running together.  Both of us were relatively new to running, and thought it would be great to have someone on the journey with us.  Unfortunately, we never ended up running together in the six months that we were practically neighbors!  Maybe it's all for the best... because now I count him as a valuable training partner.

Jason and I did 5 loops of the mountain!

In 2012, when I made my plan to run a race every month, Jason was right there with me.  Our first race that year was a 10K, and it was (no lie) all up hill!  It was the first time I managed to run 6.2 miles straight, aside from a few walk breaks through water stops.  Jason was the one pushing me to do this, encouraging me at each mile by breaking into the Count's voice (from Sesame Street) and letting me and all the runners around us know which mile we were at!  Our second race that year, it sleeted on us, and we tried so hard to keep warm on the short walk back to my house after the race in our race swag cotton t-shirts!  Our schedules didn't line up the next couple of months, but we were back together at the start of a race in May.  I had been more diligent about training, so Jason told me to go ahead and try for a speedy race that day.  It's definitely one of my fastest races.  We kept racing together that year, and our friendship grew stronger.  My own journey finally encouraged Jason to take on the big miles of a half marathon, so in 2013, when I was gunning for my first marathon, Jason signed up to run the Donald Half Marathon at Disney World.  It was so great to have my "original" BRF there the weekend I met my newest human training partners - #CorralG.

#CorralG - always keeping in touch!

While #CorralG is scattered throughout the country, we still keep in contact on a regular basis.  In fact, I sometimes talk more to these people than I do my own family!  Over the last year, we have virtually trained together, signed up for and run races together, and just this past weekend had another sort of reunion when 8 of the 10 of us gathered in Jacksonville for the DONNA festivities (recap coming).

I am beyond excited that as I turn my attention to Boston, I will be running with Linzie and Adam on that hallowed course, and we will be checking in with each other and training together to reach that finish line on Boylston.  I have also really valued the last 5 weeks of training and being able to have Jason join me for my long runs.  We've explored some new locations around town together, and it gives us a great chance to catch up, vent about the crap of life, and recharge ourselves for the coming week.  Jason is considering his own first full marathon, and I hope that I can continue to be there to cheer him on, no matter which finish line he chooses to cross after 26.2 miles.

Jason wondering what this post will say about him after our
6-8 miles in Piedmont Park this week.

Having someone to join me in my training - whether on a run, or virtually checking in with my progress - has made a HUGE difference in this training cycle.  I know I could do it on my own - that's how I've done a lot of my training over the last three years - but having a friend by my side, supporting me in my endeavors, makes the finish even sweeter!

Who is your BRF?

Training Tuesday - Ink n Burn review

Here's this week's recap:

Tuesday, February 18:
5 miles in 56:31.  Avg pace: 11:17mm.  Intervals of 3/:45.  A little faster than what the schedule called for, but it was a bit chilly getting started, and it was a great day to just run.  Didn't pay much attention to the watch.

Wednesday, February 19:
Round of disc golf with friends.

Thursday, February 20:
Rest day.  Travel to Jacksonville.

Friday, February 21:
2.21miles in 29:05.  No real plan on this, just running with cool people for the #runDONNAmeetup.  Got to meet Donna Deegan, namesake of the 26.2 with Donna, the National Marathon for Breast Cancer, and Joan Benoit-Samuelson, the first women's Olympic marathon gold medalist.

Saturday, February 22:
Rest day. Worked at expo.

Sunday, February 23:
26.43miles in 5:37:51.  Ran the 26.2 with Donna marathon.  The weather started out great, but then turned sour around mile 21 when it started raining.  Began with 2:30/1:00 intervals, but ended up walking most of the last 6 miles due to the weather and tight muscles.  Recap to follow.

Monday, February 24:
Rest day.  Travel to Washington, DC.


Last week's winner of a 4-pack of Nuun (your choice) is: Ramona S.  Congratulations!!


This week I want to talk about Ink n Burn.  I was recently named a new ambassador for Ink n Burn and I am so excited to be a representative of this great company!

My #CorralG bestie Linzie first introduced me to Ink n Burn.  Their gear is fabulously awesome and amazingly stylish.  When I was out in California for the Disneyland Dumbo Challenge weekend last year, Linzie made sure I went to the InB tent sale and I stocked up!  I had gotten my first piece - the Cherry Blossom tech t-shirt - back in April to wear for my first Cherry Blossom 10-miler.  At the sale, I added two skirts, three more tech t-shirts, and a long sleeve shirt.

Me and Ambassador Linzie rocking our
Ink n Burn for 26.2 with Donna

The artwork on all InB pieces is beautiful and even the ones that aren't "my style" are visually stunning.  Here's what the company has to say about the artwork:

Not only is it striking and vibrant, we also choose subject matter that is meaningful to us. It isn't just a picture; it says something about what is important to us. For instance, our Flutter design was inspired by the butterfly - seemingly delicate and fragile thing, but some are known to travel over 2,500 miles over the course of their lifetime. The surprising strength, beauty and endurance in that little body is inspiring to us and made great subject matter for our apparel. For many the butterfly is also a symbol of metamorphosis.

The other thing that is great about InB is the actual product.  Their apparel is so comfortable, yet durable.  And it goes great from a run to an outing.  I loved pulling on my InB stuff after the Disneyland 10K and going to the parks in it.  I've also added the Brave capris to my wardrobe and rocked those a few times for Christmas.  Another share from the company about the product:

First of all, we make everything at our warehouse in Southern California with mature, experienced US workers.   We start with the best quality technical performance fabrics we can find.  We buy all white fabric to use as our canvas and then cut each panel needed to make up the garment. 

Almost every seam in our tech shirts is sewn twice to ensure strength and also to ensure the seams are flat in any places where they might chafe or rub.  The neckband on the back of our shirts contains the usual tag info back of your neck, without a scratchy tag.  We use the softest threads available to be sure our shirts are the most comfortable you will ever wear.

All of our styles are tested on ultra runners at extreme distances.  While we started designing for ultra runners, we now have people running in our apparel for all distances, as well as yoga, golf, tennis, MMA, crossfit and biking to name just a few.  We recently heard that our apparel is a favorite for surgeons to wear under their scrubs in the OR because of their comfort and breathability!

So, to recap, Ink n Burn is a fashionable product, manufactured here in the USA, made of quality materials that will last.  If you haven't tried Ink n Burn yet, I highly recommend checking it out.  And the awesome thing is I have a discount code for first timers available - create your Ink n Burn account, and use code 'INBKP14' to get 15% off your first order.  And remember - you always get free shipping with orders of $150!

Linzie, me, and Marcia on course rocking Ink n Burn

Training Tuesday - Nuun giveaway

Here's a (brief) recap of this week's workouts:

Tuesday, February 11:
Snopocalyse has returned.  That and my lethargy after a long day at work.  No workout today.

Wednesday, February 12:
Thought I was going to get on the bike today... but no.

Thursday, February 13:
Finally got on the bike!  Snow continues to plague us, so this was the only way I was getting in a workout - at least until the weekend.
Broke it up into three segments, mainly because of a few issues getting going, but also, riding the trainer is HARD!
Segment 1: 15min, Avg Cadence 54.41, Avg HR 142
Segment 2: 15min, Avg Cadence 70.40, Avg HR 139
Segment 3: 30min, Avg Cadence 70.48, Avg HR 137
For some reason, the TomTom doesn't register speed and distance inside, even with cadence sensor (and correct wheel size).  I thought that not having the wheel size input was why it wasn't registering during the first segment, so I stopped to fix that.  Then it didn't work on the second segment either.  For the third, I finally got my iPad to connect to the wireless so I could do a BitGym workout.

Friday, February 14:
5 miles in 51:46.  Avg pace: 10:20mm.  Intervals of 3:00 running, 0:45 walking.

Saturday, February 15:
9 mile bike ride in 48:50.  Avg speed: 11.2mph
Apparently, you cannot do cadence AND speed.  So my TomTom information is not helpful, but I did use RunKeeper.  It was much colder/windier than I anticipated, so cut it short because my hands and feet were going numb.

Sunday, February 16:
So excited to get out again with Jason for my long run this week.  We ventured to another new venue - this time the Alpharetta Greenway.  End to end it was perfect for this week's 8 miles.
Ran 8 miles in 1:35:18. Avg pace: 11:50mm.  Intervals of 3:00 running, 0:45 walking.

Monday, February 17:
Rest day!


I realized I've been a little long-winded in the last few posts, so I'm going to try to be quick this week.

I wanted to share my love of Nuun this week.  What's Nuun you ask?  It is an electrolyte replacement tab - just toss one in to your REUSABLE water bottle, and let it fizz for two minutes.  Now you're ready to go with a sugar free electrolyte beverage.

A lot of my friends have been avid Nuun users for awhile.  I wasn't sold on the idea for the longest time.  When I first started running, I relied on blue Powerade to replenish my fluids after a run.  Then I shifted to Powerade Zero, although Diet Diva Tara said not to drink the diet versions, because you need the real stuff.  I think I had tried Nuun when I worked at Big Peach, but it was a flavor I wasn't really fond of, so I never ended up making the switch.

Last year, on one of my visits to run with Krissy (back when we both lived in Virginia), she had Kona Kola Nuun.  It was right after that flavor had come out and everyone was talking about how it tasted like Coke!  Well, she was gracious enough to share a tab with me.  It wasn't the same as Coke, but I could see how the fizz was making people say that.  And this time the flavor was a little better.  My marathon friend Jill also let me try some when we went to hot yoga together, and this time I found a flavor I really liked - Strawberry Lemonade.  I also keep Watermelon and Cherry Limeade (caffeinated) in my stock, but Strawberry Lemonade is my ABSOLUTE favorite.  When I see Nuun at an expo, I try some of the other flavors, but I always come back to Strawberry Lemonade.

I am now a Nuun convert - even becoming an official "Nuun Fan" this year!  I typically have at least one water bottle of Nuun each day, and especially make sure to have it with me on a long run.  I am super excited to be able to GIVEAWAY a four-pack of your choice to the winner of my Rafflecopter giveaway.  What are you waiting for?

a Rafflecopter giveaway

Training Tuesday - Handana Review

Here's a recap of my workouts for the week:

Tuesday, February 4:
kept thinking I was going to do some weight training today, but got distracted by other things.  Worked the dinner shift and then was going to come home and get on the bike - but after I ate dinner at 9pm, it didn't seem like it made sense to get sweaty.

Wednesday, February 5:
Managed a little speed work today.  1mi warm up, 2mi at 10:40mm pace, 1/2 mile recovery, 2mi at 10:40mm pace, 1/2 mile recovery, 1/2mi cool down
I am still trying to figure out how to determine pacing.  I've got my watch, and I try to monitor my pace on the watch.  But going back and looking at the workout, whether on watch tracking or RunKeeper tracking, the pace looks a little different (and even different between apps).  Any ideas/suggestions?
Love how great I'm feeling even when pushing the speed.
No time for yoga or foam rolling after the run, but did have my post-run smoothie and a bottle of Nuun.  Will stretch tonight before bed.

Thursday, February 6:
I thought about getting up early to run before work, knowing I wasn't going to have a chance to run the rest of the day.  But as I got in bed Wednesday night, I realized I hadn't set my alarm early enough to actually get in a run, and by that point I wasn't getting up to change it.  I did manage to get 10,000+ steps in for the day, but no run.

Friday, February 7:
Squeezed in a 5K while on a conference call - no real attention to pace, just ran when I could and walked when I had to contribute to the conversation! hahaha.  I'm supposed to be in taper anyway ;)

Saturday, February 8:
Got up to cheer on my friends in a local 10K, but took today as a rest day.  Did walk down to the race, so got in my 10,000 steps for the day.

Sunday, February 9:
We had gorgeous weather today - perfect for a 12 mile long, slow run.  Met up with Jason in the afternoon to hit a new trail together.  It did get a little warm in the middle, but we had a good time.  Took the Handana out for a spin again.
12 miles in 2:23..  Avg pace:
This week I went a little later in the day.  So my pre-race fuel, included a bowl of Peanut Butter Cheerios before church, then a whole wheat english muffin and natural peanut butter right before heading out for the run.  I also had 20 ENERGYbits with my cereal, and a cup of coffee.
On run nutrition: a Fig Bar from a runDisney post-race kit at mile 5.  3 Clif Bloks at mile 9.  Cherry Limeade Nuun.  Some Blue PowerAde when my Nuun ran out and the water fountains weren't on to refill my bottles.  Thanks to Jason for sharing his electrolytes!
Post-run fueling: this got a little messed up thanks to a flat tire.  I did have some Jelly Belly Sport Beans - Recovery Crisps and a PowerBar Vanilla Protein Bar in the car to have once I finished, knowing I was driving home, and not getting anything in my system right away otherwise.  I also had more Nuun in the car.  Unfortunately, I got a flat tire and ended up waiting 1.5 hours for AAA to come help me change the tire (seriously, all he did was kick the tire, because I had already gotten the car jacked and the bolts off, but then couldn't get the tire off the car!).  This messed up my usual post-run plans.  As soon as I got home (after 8pm) I made tacos for dinner.  Then it was time for foam rolling, yoga, and a shower before icing.  And can I just say how happy my feet are that my Foot Rubz has returned!

Monday, February 10:
Worked a long day, but essentially today was a "rest" day.


Last week's winner of the tin of ENERGYbits is: Lindsay M.  Congratulations!

This week, I want to share my review of Handana.  This is a product I have been wanting to try to over a year.  When I found out I won the Boston entry, I reached out to them to see if they would be willing to send me a Handana to review on my Training Tuesday posts, and they were so gracious to send me a Boston-inspired one!

Boston-inspired Handana

I can't remember when I heard about or saw Handana for the first time, but I immediately knew it was something I wanted.  I'm not afraid to say it - I'm a heavy sweater, especially in the summer months.  In the winter, I don't really sweat, but I need my thumb-hole sleeves to wipe my nose.  This may be a little gross and TMI, but I know I'm not the only one with these issues (although apparently my BRF does NOT get a runny nose in the winter).  But in the summer, when I'm wearing my tanks, I need something to wipe the sweat from my face.  

That's where Handana comes in.  You slide it on over your hand and you're ready to go.  

My Nike Thumb-Hole Pullover

I was sent a medium, but I feel like I'm on the cusp between small/medium.  I've tried on the small at an expo, and it didn't feel too tight.  The medium felt a little large - I would have liked it to be a little more snug around my wrist, but I also have small wrists.  The other thing I noticed - compared to my thumb-hole sleeves - is that it doesn't come down onto your fingers as much.  In the summer, I'm sure that I'll love having as little fabric as possible on my hand, but for now, I wished it was a little longer just to give me more room for the sweat.  I said it before - I sweat A LOT!  

I took the Handana out for two runs this week.  The first run was Monday with speed work.  The temp was probably in the 50s to 60s.  It was great to just slip it on and go - and be able to wipe my brow with ease while running.  I am right handed, but for some reason I typically like to wear everything on my left hand.  Oh right - quick side note - they come in singles, so if you want one for each hand, make sure to order two!  With my watch being on my left wrist, however, I ended up sliding the Handana on my right hand.  It's versatile in the sense that there isn't a "right" or "left" to worry about.  The fabric is really soft and comfortable for wiping your face.  No worries about scratching yourself.  The seems are smooth too.  

The second run I tested Handana on was my long run on Sunday - 12 miles.  I did wash the Handana during the week, actually hoping it might shrink a little bit, but it stayed the same size.  It still fit great, and even though I got a little warm wearing capris and a t-shirt for my 63 degree run, my hand never felt hot.  It did soak up A LOT of sweat on 12 miles, so I'd definitely want to have 2 for long run days.  Also, for me, some times it's easier to wipe with my left hand, and I didn't have that option without moving the Handana from hand to hand.  So, yeah, I would recommend having at least two in your running wardrobe.

All in all, I give Handana 2 thumbs up for awesomeness!  And the great thing is the story behind the product.  From the website:

Handana was created by Katie Niemeyer as a solution to inefficiency cotton sports wristbands.  

At 16 Katie developed SJS, a severe allergic reaction to medication that can happen to anyone.  She found herself in the burn unit, with 2nd and 3rd degree burns, after being on a new prescription for three weeks.  She fought hard to survive the experience,  spending three weeks in the hospital recovering.  She managed to fully recover, although some who are diagnosed with SJS can experience blindness, lung or kidney problems, joint issues, or even infertility.  Katie's development of Handana isn't just to solve her own problem or share her solution with others, but to bring awareness to the condition of SJS.  

As a Stevens-Johnson(SJS) survivor, her eyes were very sensitive, and she found it difficult to focus on training for her first marathon while sweat was dripping into and burning her eyes.  Hats, headbands and sweatbands helped, but in the Texas heat, sweat dripped causing extreme pain and providing an excuse to stop her workouts.  With the marathon a few months away, she needed a solution.

That's when Handana was born.  Her idea was to create a high-performance, fashionable wristsweatband for running and sports that wraps around your hand allowing you to use both sides of your Handana hand to wipe sweat from your neck or forehead.   

Handana comes in an array of fabulous colors, and I am so thankful that Katie has given me a code to share with readers for 10% off your purchase.  Just use the code "HandanaFriends2013" to get your discount.  This code is only available this week, so put in your order today.  And in case you miss your chance to order, check out Handana at the expo for Princess Weekend next week, or at the GO! Health and Fitness Expo in St. Louis in April.   

Thanks again to Katie for sending me a free product to review.  All opinions are my own.