Training Summary: 11/12/18 – 11/18/18

Monday: 6 miles at the bay + cardio HIIT

Tuesday: 5 miles on the treadmill and a short leg workout: 3×10 weighted walking lunges, squats, and straight-leg deadlifts (got to workout with my hubby for this one — woohoo!)

Wednesday: 5 miles on the treadmill + arm circuit

Thursday: rest/30 minute walk

Friday: 4 miles on the treadmill + BEYOND BURGERS (100% veggie and delicious!)

Saturday: 4 miles at the beach with and a pelican sighting! And a date day bike ride in the afternoon.

Sunday: 6.2 miles via Race Guarding at the Wonder Woman 5k/10k.

made this yummy salad for Sunday night dinner with friends: spinach, romaine, chickpeas, pomegranate, apples, pecans. Yum!

Total Miles: 30.2 so happy to see 30 again — it’s been a while! Up and up!

Verse of the Week:

But you, God, shield me on all sides. You ground my feet, you lift my head high. – Psalm 3:3

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Training Summary: 11/5/18 – 11/11/18

Monday: 4 miles easy with Milestone Running Club (first headlamp run of the winter!), taught my cardio HIIT class…followed by a delicious dinner with my gal pal running pal Ali at a newish VEGAN restaurant in Mission Beach.

Tuesday: 6 miles moderate – treadmill

Wednesday: taught cardio HIIT class + 30 minutes of Runner’s Yoga from Yoga With Adrienne — I love this video!!

Thursday: 3 mile fartlek – treadmill

Friday: 3 miles easy – treadmill

Saturday: 5 miles easy around town

Sunday: 5 mile tempo @ goal marathon pace

Total Weekly Mileage: 26

Other random highlights from our week:

  • My first time at Soulshine was SO good that I brought chad back there for our Saturday date night – twice in one week, hooray!
  • We went to SeaWorld and rode two roller coasters — walking around the park is my favorite “cross-training” 😉
  • A member of my workout class brought me a mix cd, avocados, and persimmon from her garden — she is so generous!
  • I got blue light blocking glasses for work and so far, I love them! Have you tried them?
  • My church family has donated $2000 worth of books for Christmas presents for my foster kiddos at work!! They are going to LOVE them.
  • I got to babysit my friend’s 3 year old daughter on Friday night and it is amazing to realize how much she’s grown since I met her two years ago! She is so verbal and has her own spunky personality; I love watching her grow up and dancing to Moana with her.
  • I made a great vegan chili and vegan apple crisp (fall is HERE!).
  • Please keep LA & Northern California fire victims in your prayers. Crazy what’s going on in our state!

Sending much love to you,

Charlotte

Training Summary: 10/29/18-11/4/18

Good morning friends, and happy Monday! I hope that you had a great week.

The truth is I debated conveniently “forgetting” to post this week’s workouts – it wasn’t a great one; wasn’t the kind of mileage or workouts that I normally aim for. I had a really nasty cold towards the end of the week, which caused me to miss my long run, and earlier in the week – I just got busy and let a few excuses get in my way.

The good news is that it ain’t no biggie and this Monday marks the start of a new week and a chance to get back to my goals and stick to my scheduled workouts. I’m also not in training for anything right now, just running for the joy of it, so that helps me to have extra grace for myself. 🙂 Life isn’t perfect so we can’t expect our fitness journeys to be perfect 100% of the time, either. Sometimes we slow down and need rest and that is a-ok. I’m feeling so much better now and am ready for a fun week of workouts ahead!

So if you’re reading this and your workouts didn’t go perfectly this week, have GRACE for yourself and don’t beat yourself up. Today is a new day!

Training Summary: October 29 – November 4

Monday 10/29: taught cardio + strength HIIT class, 50 minute walk

Tuesday 10/30: 6 easy miles @ 9:52 pace

Wednesday 10/31: taught cardio + strength HIIT class

Thursday 11/1: started to feel a little sick…total rest

Friday 11/2: started to feel REALLY sick and left work early…3 super duper easy miles in the afternoon to keep me from going crazy at home. Caught a good sunset!

Saturday 11/3: taught cardio + strength HIIT class, easy 4 mile run, XT paddleboarding

forgot my qalo wedding band 😦

Sunday: TOTAL REST. Save a few light walks with our pup. 🙂

Total Weekly Miles: 13…womp, womp. Onward to a new week!

A few random thoughts:

Image may contain: Kathy Strazdus Stracke, smiling, standing, child, tree, shoes, outdoor and nature

  1. My biggest goal for the week ahead is to have as much joy (running and not running!) as my mom did this past weekend at the Mushroom Cap Half Marathon in Kennett Square, Pennsylvania. How great is she? Congratulations on a tough and hilly race, mom!

https://www.youtube.com/watch?v=3sXkK3TmJTo

2. Who else watched Kenya’s Mary Keitany stellar performance at the NYC Marathon? Even though I desperately wanted my girl Des (or any American) to win, I couldn’t deny how beautifully she ran and held on to the lead for soooo long and from such a big distance. You go girl!

3. I listened to a great podcast with Des this week. Immediately sent it to my friend MK and she loved it just as much, so I thought I’d share with you, too! I’ve listened to many with her but this sports psychologist asked such challenging questions and opened up her personal side in a way I had never heard before; it was great to know her in a different way!

Training Summary: 10/22/18-10/28/18

Monday 10/22: Crosstraining — taught cardio/strength class

Tuesday 10/23: AM – 3 mile treadmill run + PM – 4 mile walk with my friend Jill around Lake Murray

Wednesday 10/24: 3 mile treadmill run + taught cardio/strength class, 10 minute mini band workout

Thursday 10/25: 5 miles on roads and trails

Friday: 3 mile treadmill run + this runners’ strength circuit

Saturday: AM – taught cardio/strength class and PM – hiked Cowles Mountain with my love (3 miles roundtrip, 1,594 ft. climb) — good crosstraining day!

and had yummy açaí and pitaya bowls afterwards!

Sunday: 10 easy solo miles in the sun on the bay path…one of those runs where everything clicked and I felt so giddy with joy to be out there!

Total Miles Ran: 24

Verse of the week: “The Lord is my light and my salvation…whom shall I fear? The Lord is the stronghold of my life…of whom shall I be afraid?” – Psalm 27:1

Have a great week!

Training Summary: 10/15/18-10/21/18

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Happy Monday! Just checking in here with a brief training recap from last week. I hope your own fitness journey has been going well and that most of all, you’re feeling good and having FUN.

Monday: Taught cardio HIIT class (50 mins.) + 30 minute walk

Tuesday: 3 mile run (1 mile warm-up easy, 1 mile @ goal 5k pace (7:13), 1 mile cool-down easy)

Wednesday: Taught cardio HIIT class (50 mins.) + 20 minute walk

Thursday: Easy 3 mile run (running with my dog, Chase, helps to keep my targeted easy paced runs actually easy + light!)

Friday: kept steps to a minimum – did some at-home yoga videos! I’ve been doing a lot of this video of yoga for runners and some christian yoga from caroline williams.

Saturday: 1 mile warm-up easy, 5k race at Fit Foodie Run! I didn’t hit my goal time of sub 23 minutes, but it was encouraging to know that I am close, because, I did get a PR of 23:13 (7:28 per mi)! Very thankful for a fun morning with Chad and friends. 4 miles total.

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Afternoon: PADDLEBOARDING! My favorite cross-training. We have been wanting to purchase paddleboards for over a year and we finally took the plunge this weekend. We spent the late afternoon taking them for a maiden voyage around the bay. Read about the Top 10 Health Benefits of Standup Paddleboarding. Come visit us in San Diego and let us take you for a spin!

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We got a bargain on the two blue cuties at a yard sale. 🙂

Sunday: Volunteered as a Race Guard at the San Diego Craft Classic Half-Marathon & 5K. I was assigned to run the course for the 5k and the second half of the half-marathon. 9 miles total. Congratulations to all of the runners!

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Weekly Mileage: 19

 

 

 

Friday Five: What I’m Loving Lately on the Run

Happy Friday, friends. We made it! It’s cooling down (just by a degree or two — summer year round!) here in San Diego so I’m wearing sweaters, sprinkling pumpkin spice in everything, and pretending it’s Fall. 🙂 This weekend, I am looking forward to running with two girlfriends, and hosting our friends (and their sweet newborn!) over for a meal at our place. I hope you have some running and time with the people you love scheduled for this weekend! If not…get on that. 🙂

Friday Five: What I’m Loving Lately on the Run

1. My new SPIbeltI’ve never been a big fan of my armband (it always gets so sweaty and starts to slip during long runs!), so when my mom recently gifted me a running belt for my birthday, I was thrilled! I’ve been taking it on all of my outdoor runs and it’s been so convenient to stash my phone, keys, and gel – and I usually forget I even have it on me! If you feel like you’re constantly juggling all the things while on your runs, or if your armband weighs you down and feels awkward – try a belt!

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2. Senso Bluetooth Headphones Another birthday gift from my sweet mom! Can you tell she is a huge supporter of my running and always knows exactly what I need? Moms are good that way. 🙂 I find so much motivation through music during workouts – and going essentially cordless has made things easier and lighter! Plus, I love that they don’t slip out of my ear or get tangled.

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3. The Rambling Runner Podcast  Specifically, his most recent episode with Janae Barron (Hungry Runner Girl). Matt is a talented interview, a great encourager of others’ achievements, and it was awesome to hear him get the scoop on Janae’s HUGE breakthrough to sub-3 hours in the marathon!

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4. GOODRs! I recently bought my second pair from our local running store (the super awesome Milestone Running!) and could not be happier. They just make runs feel more fun and they don’t move or bounce on your face one bit! I love the fun colors and the polarized lenses at a super affordable price. Bonus: the brand is just so sassy and quirky. What’s not to love?

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5. Setting new goals! This is always scary (read: EXCITING) to talk about, but I have been setting some new/BIG goals in running and I’m eager to pursue them. The first one I’ll be going after is a sub-23 minutes (7:23/mi) at the Fit Foodie 5k next weekend. My lifetime (and high school…11 years ago!) PR is 23:54 and I am determined to prove that runners get better with age. 😉

Hey, San Diegans! If you’d like to join us at Fit Foodie…please do! It’s not too late to register and you can save $5 when you use code STAYGREATFF.

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In the comments…

  • What running gear/goodies are you enjoying lately?

  • Do you have any races planned in the next few weeks?

  • What are your scary big and exciting goals?

Have a beautiful weekend and stay great!

Love,

Charlotte

Training Summary: 9/30/18-10/7/18

Hi! How are you? I haven’t blogged in a while, but I’ve been running as usual! Life has been busy with travel, our anniversary, my birthday, and some minor health issues but I’ve been striving to be as consistent in my running as possible, usually running anywhere from 20-25 miles per week and doing a good bit of cross-training. I’m thankful that I’m feeling 100% and able to keep up with a typical schedule these days, this past week included!

I wanted to check in with a brief training update…it’s fun to look back on, and, in this season of “rest” in between marathon cycles, it’s nice to track what I’m doing to stay motivated to maintain a solid base.

I hope that your own running + fitness journey has been going well! Please feel free to share with me how you’re doing and if you have any questions in the comments.

Stay great, my friends. ❤

So perfect! Through injury and illness...just have to get out there and do it! 6 miles today More

 

Training Summary: 9/30/18-10/7/18

Monday: Teach cardio/HIIT class, 5 mile run @ 9:19/mi

Tuesday: Teach cardio/HIIT class, 30 minute walk

Wednesday: Teach cardio/HIIT class, 5 mile run @ 9:24/mi

Thursday: XT: 45 minutes of cardio (bike and elliptical) + 30 minute leg strength workout

Friday: 6 mile treadmill run @ 9:05/mi

Saturday: Teach cardio/HIIT class, 4 mile easy fun run (untimed), 15 minute resistance band workout

Sunday: 5 mile treadmill run (4 @ 9:30/mi, 1 @ goal 5k pace 7:19/mi), 8.5 mile bike ride w/ chad (Congratulations, Chicago Marathon runners!)

Total Miles Completed: 25

 

Verse of the Week:

Dear friend, I pray that you may enjoy good health and that all may go well with you, even as your soul is getting along well.” – 3 John 1:2