Category: Running

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Spent the morning chasing boys!

Headed out early this morning for a local Sunday group long run. Started off a little too fast trying to keep up with some of the guys in the group. The first 2 miles were smooth sailing, but after the guys were warmed up, they took off!

Ended up finishing solo, never quite able to catch them after the turn around. But it was an out and back so, on the bright side, I didn’t get lost. And what a beautiful morning to run!

It’s always seems that group runs end up this way for me. Either the other runners are way faster or they tend to be newer runners with a slower walk/run party pace. I haven’t figured out a solution just yet, other than to just get faster 😂

After finishing a little over 5 miles in 50 minutes I did a little post run cool down and social chat with the group, then headed over to the gym for some back and core work. I really enjoy lifting 3-4 days per week right now, as I’m focused on building my strength prior to entering my summer block of marathon training.

Muscle mass and strength tend to decline as we age. One of the best antidotes for that is lifting, and lifting heavy. Especially for women. I’ve learned a lot about this topic and have increased my confidence in the gym so much. I hope to inspire other women to do the same!

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Passion drives performance

Last night was my first hour long run since my injury last fall. It felt incredible!! I missed this so much. Running is 100% my passion!

This is also coming off an 8 hour swim technique workshop this past weekend. So much muscle memory occurred during the prep and execution phase of this training. In and out of the pool every hour for instructions, dry land drills, then in water practice. All this culminated with a 100 yd time trial where I improved by 10 seconds and lessened my stroke rate by a count of 8 per lap.

In spite of some fatigue, I was able to grind out 6 miles with 4x 6 minutes at threshold pace. Right now, that means a pace somewhere in the range of 8:32-9:14/mile. I managed to stay sub-9 for all for intervals and didn’t die!! 😜 Because I LOVE RUNNING!!!

Post run feels – all smiles!

It was such a perfect crisp evening here in central Florida. One of my favorite parts about running is watching either a sunrise or sunset during my miles. I needed this even more mentally than I did physically after 3 months of time off.

Post-run cool down I was a little stiff, so I focused on stretching and percussion therapy with my new massage gun. Today is nutrition and hydration focused with an upper body and core strength workout earlier and a recovery swim later tonight.

I’ve also officially registered for my first Tri of the season on March 11. It will be a great benchmark to see where my fitness is…but so will the mile time trial I’m running this Thursday evening too. Wish me luck! It’s been a while and I’m nervous about where I’ll land on this one 🤞🏼 #runBMT

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Understanding yourself

How often do you really stop and take the time to think about yourself, who you are at this moment and where you’d like to go? I know I don’t often do that, but way back in the day when I was an undergrad college student I did. One of our assignments was setting 5 and 10 year professional goals.

I randomly came across those goals I’d listed about 10 years later. Surprisingly I met every single one of the goals I’d laid out for myself! I hadn’t thought about that assignment since I turned it in,done and dusted, all those years ago. But I wonder… did that exercise unknowingly set me up for success??

Fast forward to now, where I think more about athletic and fitness goals. So, when I received a prompt from Honey Stinger to complete a couple goal setting activities at the beginning of this year, I figured I’d give it a go!

‘Understanding yourself’ worksheet

So, let’s see where I end up at the end of 2023. Will I meet and/or exceed these goals? I’d certainly like to think so! And, I’ve been back to running, building that base for a successful season ahead. Week 2 and feeling strong…

Last night’s birthday run
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In it for the long run

Today marks the start of week 2 of my return to the run! Last week I successfully ran 8 miles pain free, spread over 3 days. Now this isn’t much, I know , especially compared to where I was pre injury, but I am grateful to be back. And, as this blog is titled, I’m “in it for the long run”.

What does that mean, you may be wondering. It means I am trying to really play it smart and listen to my body, take it slow, and continually reassess how my body is responding to the stress of running once again. So, slow and stead wins the race, as they say. After all, I have Chicago in my future!

After today’s 4 miler

Running brings me so much joy. I don’t know why I love it so much more than swimming and tons more than biking. I’ve always enjoyed being active, but something about those endorphins you create on the run. Some people call it the runners high – I don’t know if that’s what I feel, but I know I truly love it!

Today was a beautiful morning for a run!

Today was also such a gorgeous day. Central Florida has been pretty gloomy lately, so the sunshine and vitamin D were much appreciated. I’m ready for spring to roll in, even though the heat will be a challenge.

The rest of the day will be spent gardening, meal prepping, planning this week’s workouts, and setting some S.M.A.R.T. goals for the upcoming triathlon season. Busy week ahead too, because it’s my birthday week 🥳 🎂

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Here’s to making ‘the come back stronger than the setback’

~ Muhammad Ali

Threw down an easy 2 miles to test the waters Sunday, and it was a success!

Beyond happy with a sub 10 pace

There was so much anxiety leading up to this – would I still know how to run? Would it hurt? Would I have to take walk breaks? What if I couldn’t finish? I literally had butterflies in my stomach. BUT, at the end of 2 I felt like I could’ve given a little more, and that’s just where I needed to be! So I stopped per the original plan, ignored the overachiever voice in my head and listened to the rational, logical one instead.

Did a lot of stretching and rolling after, since some of my muscles seem to have forgotten what running was all about. Still spent lots of time in the pool and on the bike this past week too + continued strength training. Feels really good to be back!

Fast forward to Tuesday (today). Still grateful! Got in another easy 3 this morning while the fog lifted. Negative splits, felt strong, and threw a couple strides in at the end for good measure!

Coming back to running really has me thinking how it’s the perfect opportunity to make positive changes aligned with the new year. New focus during my runs – paying attention to form, breathing, stride, etc instead of just zoning out and a slogging through the motions. This can apply to running and so many other areas of life.

Today’s easy miles ft. those negative splits
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2023, please be nice to me!

Here we are with another new year, and, along with flipping the calendar page, I guess we are all supposed to begin with a new and improved version of ourselves right? New year resolutions we will likely break by 6 weeks in, and “dry January” commitments that we may or may not keep, oh the list goes on and on!

This year I don’t think I’ll make any such resolution. I am, however, scaling back my drinking as I had wayyyy too much fun during the holidays. From homemade margs with many dinners to day drinking in St. Augustine, I drank more in December than I did in all of 2022!

January will be focused on nutrition (trying to grow fresh veggies again), alcohol abstinence (except for my birthday of course 😜), and building back a steady base of fitness. And, just maybe, my long awaited return to running!!

Broccoli growing in my backyard garden

See, it’s been 11 weeks since my 2 foot fractures. Originally my pediatric ortho PA friend told me I’d just need to take 2-4 weeks off from running or any other excessive weight bearing and I’d be just fine. This was NOT the case. And I don’t fault her – she is trained to treat children who heal much faster than adults. After consulting with an adult orthopedic colleague, I was informed it would take 8-12 weeks for me to fully heal. And, here we are…I’m finally able to bear weight without discomfort and wear almost all my normal shoes again. I have not yet tried to run, but I’m getting antsy to do so!

I did successfully solo hike 2 miles to the summit of Stone Mountain in Georgia while traveling there with my kids just after Christmas. Happily I did so pain free!

View of the city from the Stone Mountain summit

I’ve been maintaining my cardio with lots of swimming and biking and keeping up with my strength training. I’ve also been practicing yoga weekly to maintain mobility and incorporate static stretches to my routine. This week I started back with glute activation and patellar tendon strengthening exercises to prep for my first run.

I know that first run back is going to be a HUGE deal. And my super supportive BF wants to come with me, even though we know my pace will be more of a speed walk for him (he’s a sub 3 marathoner). I know I absolutely need to get this right…because, surprisingly, I got into the Chicago Marathon lottery this coming fall. After the COVID pandemic ruined my chance in 2020, I really want to make this opportunity a success! Wish me luck, and let’s all pray that 2023 is nicer to me 😊

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I’m broken!

Incidental finding – bone spur on the heel!

Well this is not how I wanted to jump back into this blog! 4 days ago I found out I have 2 fractures in my right foot…2 weeks out from the Sky to Summit 50k aka my “A” race of the season.

To say I’m disappointed is an understatement! I have trained faithfully for this since July, and have planned for it since April. This, by far, has been the best training block of my entire running career.

I have not missed key workouts, speed sessions, or long runs. I have fueled my body with proper nutrition and stretched, rolled, and recovered like a pro! Maybe I could still sleep more, but overall I truly was a my peak before this injury.

I went in for imaging because my last long run of 5 hours had to be shortened to 4.5 hours. I hobbled out a slow, but steady 20 miles that day but ended up in tears due to foot pain in the last 30 minutes. That’s the point, in my gut, that I knew something was off.

Fast forward 3 days later, and I felt a pop as I stepped forward after completing a fabulous 4 mile run. My foot started to hurt very bad and began to swell immediately. Denial, and a bit of panic, began to set in. Last night I officially withdrew from the event.

I am shocked, as 2 weeks prior, I ran an EASY 10k PR of 55:42 at the Windermere Run Among the Lakes race. Now, I fear losing all this fitness over the next 2-4 weeks that I’ve worked so hard to gain.

My 10k PR – feeling fit and fabulous

But, onward I will go with swimming, cycling, and strength training! I will use this time to strengthen other key areas I have been neglecting with my increase in running mileage. I finally hit 120 miles per month during August, September, and October, but my swim and bike sessions dropped to about once per week.

This past Saturday, replacing my long run with time on the bike.

Injuries super suck, and are a true test of faith and patience. I’m good at the faith piece, but, by nature, not a very patient person. I guess this is just another skill I can work on 🙃

Reading about running when I can’t actually do it!
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6 weeks out from the “A” race of the season!!

Lit up like a glow worm for my 3 hour long run this past weekend

I’ve been quietly and steadily training for my biggest race yet, the Sky to Summit 50k in November. Last week I ran 43+ miles, which for me, is huge especially while remaining pain free! It’s such a great feeling!

Weekly workouts have included at least 1 easy run, 1 quality speed work sesh, hill repeats or tempo run, and a long run. My long run this past week hit 3 hours. Luckily I had the company of some of my best running friends for about an hour of it to keep me accountable and to keep me company. Bonus: they grabbed me a coffee and waited for me at my big finish 👏🏼

My body has been happily compliant, but I have been putting in all the recovery work to keep things in balance. One swim and 1-2 bike rides each week, anti inflammatory foods (read turmeric, tart cherry, etc), rolling, stretching, epsom salt soaks, and even some yoga. All the extra work has certainly been paying off!

For now, I’m holding off on triathlon races, even though I’m already missing them. I raced the last of the 4 Sommer Series sprint tris earlier this month with a 5+ minute course PR! And I took home first place in my AG for the series too.

I will say this has been my best triathlon race season ever! I feel so much stronger, more confident, and more focused on my training than ever before. I’m really hoping this carries over to my running as well. It’s helps so much to have an accountability squad, and right now mine rocks!

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Buys cute sunglasses, forgets to wear them


Good stuff today, sunnies or not! Forgot about my 2 new pair of Goodr glasses until the sun came up. Oops!

Today’s Track Tuesday workout:
•6x 800s with 2’ easy recovery walk•after glute activation/easy run/dynamic drills•

I was able to hold 800 paces that have been a struggle over the past couple years – 7:45/:52/:47/:48/:50/:35

It felt so much easier today with just some simple tweaks to my pre-run routine. Insert taking a GU gel prior to my workout instead of coffee {although the chocolate one at 6am was hard to manage} and focusing on my running form {specifically elbow drive}.

2 weeks ago I did 5x 800s, but needed 4’ recovery between each effort compared to 2’ today. And the effort felt much easier! I can’t wait to see where these simple changes take me moving forward. I’m always striving for improvement, never settling for less than my best {or what feels like my best each day}.

I do I know about you, but I seemed to sweat more AFTER this run than during 😅 and yeah, my garage is messy 😂
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What rhymes with Tuesday?

Chooseday! 😄

Today I choose to:
Get up early {no snooze button}
Do the hard things {speed work}
Focus on the positives {is it a little cooler today?}
Smile {instant mood booster}
Spread light and life to others

The #tracktuesday workout this week: 13’ warm up jog with dynamic drills, 8x 400m + 2x 200m, 9’ cool down.

The splits, that didn’t go as quick as I would’ve liked them to: 7:02/6:57/:55/:47/:54/7:06/7:14/6:56
6:12/:25

But the view at the end … 😍

A quick stretch {and most certainly a shower} + a cup of coffee, and I’m off to a couple work meetings. Centered. Grounded. Ready for what the day delivers.