Run Like The Wind

Last night I crawled in bed around 1am. In fact, should that be referred to as last night or this morning? Therefore, when my annoying Blackberry alarm went off this morning I had no desire to wake up. In fact, I felt like this:

The last thing I wanted to do was wake up and head to the gym. But, over the past three years I’ve learned many times that a quick workout is ALWAYS better for me than countless cups of coffee or tea. There is something about getting in that workout and getting the blood flowing that helps me get ready for the day.  What about you? Does a workout help you wakeup?
On days when I’m exhausted and dragging, I know that in order to get a truly effective workout I need to have a formal plan to follow and keep me motivated. Sometimes I’ll choose a spin class or other group class at Equinox but this morning I had the perfect workout in mind.
Monday night I was talking with one of my favorite healthy NYC ladies, Fit Chick In the City. Since she is the running goddess that she is and often sports the coveted RED bib of the NYRR, I thought she could help with some treadmill drill ideas. She was more than happy to help and sent me this awesome yet intimidating workout:
Fit Chick In The City’s Speed Workout
1 mile warm-up (easy pace)
1/2 mile at 7.0
1/4 mile recovery pace (probably same as warm-up)
1/2 mile at 7.5
1/4 mile recovery pace
1/2 mile at 7.7
1/4 mile at recovery pace
Cool Down
I altered a bit to look like this to meet my desired mileage and the speeds I thought would be challenging yet feasible. By the end of the 50 minutes I felt like I’d run like the wind through my workout and was a hot sweaty mess!
Ashley’s Speed Workout
1 mile warm-up 6.0
1/2 mile at 7.0
1/2 mile 6.0
1/2 mile at 7.2
1/2 mile 6.0
1/2 mile at 7.5
1/2 mile 6.0
1/4 mile 8.0
Cool Down: 10 minutes 4.0 at 4 incline

This came out to a 9:20 avg pace which is AMAZING for me! I loved this speed workout and it didn’t give me any chance of having a monotonous uninspired workout. If I had hopped on the eliptical an caught up on the latest People magazine I know I wouldn’t have put as much energy into the workout. If you’re goal is to break a sweat and challenge yourself I suggest this awesome workout!!

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A Walk Down Memory Lane…

This morning came early as our alarm went off at 4am. Bo and I had 45 minutes to shower, pack, and get dressed before heading out the door for the airport. As you may recall, we are spending the weekend in South Bend, Indiana to be with family as we celebrate the life of my grandmother and uncle both of whom recently passed away. It is a bittersweet weekend walk down memory lane as I was supposed to be in Meg’s wedding this weekend. But, at the end of the day, family comes first and that is what this weekend is all about. Spending the day with my family meant so much to both Bo and me as the day progressed.

Luckily, our travels were smooth. This was the first connecting flight I’ve taken in ages. There are very few direct flights to South Bend from NYC so our options were far and few between when we booked the flight two weeks ago. During our quick 20 minute layover in Detroit Bo and I were able to snag breakfast. We were craving something healthy yet substantial as we knew we wanted to squeeze in a quick run when we arrived in South Bend. I was apprehensive when I saw that Einstein’s Brothers Bagels was our only choice. However, I was pleased to see their advertisement for the new bagel thins.  I enjoyed a Bagel Thin sandwich complete with egg whites, spinach, and tomatoes. It needed some salt and ketchup but was otherwise a delicious carb and protein mix.

As we were boarding our plane it started to pour! I was worried that our flight would be delayed but luckily these ugly clouds didn’t keep us from reaching South Bend!

After arriving, I made good on my promise to Bo and took him on a tour of Notre Dame campus via a 4 mile run. It was a tough run for me as it was my first outdoor run in the last couple of weeks. But, I finished it and will do it again tomorrow. Hopefully after a few days back on the pavement I’ll feel more confident about my upcoming half marathon. Regardless, campus was absolutely gorgeous and Bo felt the beauty and magic that I felt on this campus growing up.

After our run we met up with my family and aunt for a walk down memory lane. It included some of my aunt and dad’s favorite old places in South Bend.

Blog Pictures 2010 149The State Theatre downtown which was showing Casablanca today only!

Blog Pictures 2010 162Blog Pictures 2010 161

My close friends and family know that during football season my heart is split between two teams, UGA and Notre Dame. I was a Notre Dame cheerleader for FIVE Halloweens in a row and grew up singing the fight song every Saturday as my dad and his entire family grew up in South Bend and their lives revolved around Notre Dame. Blog Pictures 2010 148  Random gorilla sighting? It turns out the owner of a local chocolate store thinks South Bend needs more outdoor art and this gorilla is the first of many sculptures. Interesting article here.Blog Pictures 2010 157Blog Pictures 2010 151 Blog Pictures 2010 153 Blog Pictures 2010 154 Blog Pictures 2010 155 My dad and his family grew up with this bakery. Every single birthday cake, Saturday treat, etc came from the hallowed walls of this buttercreamed filled bakery. Dad and Rusty indulged on a few delicious petite fours this afternoon. I must admit, this was the best petite four I’ve ever had.   Blog Pictures 2010 160  As you can see from my aunt and father above, this weekend is all about family and being with loved ones. I am so blessed that Bo and I are able to share this. It is truly helping him understand more and more about my roots. The walk down memory lane continues later this evening with dinner at Roco’s, South Bend’s oldest pizzeria and the place they grew up with. In fact, this friendly face served them a fresh slice every Friday night for over 20 years! Delicious pizza here I come! Hopefully this will be the perfect treat before a long run tomorrow morning.

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Get by with a little help from my friends…

In case you didn’t catch last night’s post, this is Part 2. Part 1 can be found here. I hope you enjoy 🙂

A while back, I reached out to Meghann in hopes of some clarity around marathon training. Bo and I were trying to decide whether we needed to join a formal marathon training group/cause or whether we could train for the marathon as a couple without the power of a team. 
Meghann is frequently a running inspiration for many bloggers and readers alike. She has gone from zero to hero in just a few short years. In fact, she ran her first 5k in March of 2008

Then, in June of 2009 she ran her first marathon with a little help from her friend and fellow blogger, Bobbi!!
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My goal for the NYC 2010 Marathon is to be smiling this much during the last mile! Hopefully some of Meghann’s tips, tricks, and insight below will provide you with the same, great inspiration it gave me!
1) How long had you been a runner when you decided to train for a marathon?
I started running in January 2008 and began officially training for my first marathon in February 2009. So, I guess you can say I had been running for exactly a year before training for my first. J
2) What was the turning point or moment when you decided a marathon was your next race event?
The moment came when I volunteered for the Disney Marathon in January of 09. There was something about seeing all of the marathoners running by at mile 21 that really pumped my spirit. I figured if they could do it , then so I could I! I believe I registered for San Diego a week later. 🙂
Disney continued to hold a special place in my heart and I was thrilled to finally have my own chance to run it this past January. There was something about running the race that had inspired me to run my first marathon that just felt magical. It was as if life came full circle.
3) How many months did you have before the marathon?
I had 4 months to train before San Diego.
4) Did you train alone or with a group/cause/team? Did you ever consider training with a group/cause?
For my first marathon I trained with Team in Training in spirit. I raised all the money for Leukemia and Lymphona Society, but I never really ran with the group. Team in Training is set up for very beginner runners and they were training at a much different level than I was.
Though I was happy to raise money for a great cause through TnT, I wouldn’t train with them again. For Disney I was on my own.
5) When you trained alone, how did you put together a training plan? Is there a website or book you recommend for marathon rookies who are also training alone?
When I was on my own I took to google to create my training plan. I took an intermediate plan from Runners World and then reworked it to fit my needs. I had success with my marathon plan, but I’m not sure I would use it again. I think each marathon is different and each one requires a new approach with training.
6) Did you ever get lonely on your long runs since you weren’t training with a group? What tips do you have to help marathon rookies build up their mental “toughness”
I don’t mind long runs on my own. I always find gorgeous areas to run and zone out in my music and scenery. I also take the time to think about life. Having all that time to myself with my thoughts helps keep me sane. I would say the key to mental toughness is zoning out while getting lost in your thoughts.
7) How did you find motivation to stick with your training schedule even when you weren’t accountable to a running group?
The motivation came with knowing I had a marathon to run at the end of it! I was also motivated by time. I had a goal in mind and I was determined to beat it!
8) What, in your opinion, is the best aspect of training solo?
Not having to account on anyone else for training runs. You can run where you want and when you want. You can also run at what pace you want without having to worry about going to fast or slowing someone down.
9) What was the biggest lesson you learned during the training for your first marathon?
I learned to do more speed work. I did zero speed work while training for my first marathon and always regretted it because it meant I wasn’t training for my full potential.
10) What was the biggest lesson you learned on the course of your first marathon?
Not to give up and not to walk. Walking only makes things worse when you start to run again! They also weren’t kidding when they said miles 20-26.2 are a bitch!
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If you’ve run a marathon..or 10 before and are interested in sharing some thoughts and insights please email me! I’d love to feature multiple marathoners during our training process to help all readers who are on their path to a healthier, happier life!
Thanks Meghann for all you support and inspiration!

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