Training (or lack thereof), a Tree, and Gratitude

Happy Monday and HAPPY FIRST POST OF DECEMBER! The best month of the year! Christmas is upon us and it’s officially not too early to be listening to Michael Buble’s Christmas album on repeat or to light all of the pine-scented candles. Woohoo!

Despite my Christmas cheer, this week has been a little bit tough! During my run on Tuesday, I noticed some odd pain in my ankle. I tried not to think much of it and thought maybe it just felt weird from the boots that I wore to work the day before. The next day, it hurt pretty badly to walk on. I tried running again on wednesday and it was even worse. So, I took Wednesday-Sunday of this past week as cross-training/rest and ran a whopping SIX MILES this week. Yep, no fun. I’ve been trying to be as positive as possible and have been praying that this is just a small tweak and not a full-blown injury. My ankle felt much better on Sunday so I’m going to try going for an easy run today. Stay tuned on that – hopefully it’s all better and I can go back to normally scheduled training…I just don’t feel myself without running consistently! But this week has been a good lesson that running is a fun part of my life but it’s just that – a part – and it should never be my whole life. I’m thankful for that reminder.

Monday: HIIT class

Tuesday: 5 mile easy run @ 9:40/mile

Wednesday: HIIT class + 1 mile run + 30 minutes on the elliptical

Thursday: 20 minutes of yoga at home + a nice long walk

Friday: 10 mile bike ride and lower body circuit (3×10 weighted squats, lunges, straight-leg deadlifts) and upper body circuit (3×10 bicep curls, overhead press, tricep extension)

Saturday: HIIT class

Sunday: TOTAL REST! According to my Garmin, I only took about 5,000 steps total. I’m counting that as a win and hoping that taking it easy did the final trick to heal my ankle.

While fighting a potential injury, I was tempted to let it make me cranky and steal my joy…but I refuse to let not being able to run get me down! When my circumstances are less than ideal, I wake myself up back to reality and what a good, good life it is by counting my blessings via a gratitude list. This week, I was grateful for…

a sapporo + sushi date with my man at our regular spot. This was the first restaurant we ate at when we moved to California and it’s been our special place ever since!

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our quirky beach town’s Christmas parade and decorations on the main street

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treating ourselves to vegan donuts 

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and discovering these acai bites as a healthy after-dinner dessert 🙂

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this week, we got our first california christmas tree!

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and most of all — grateful that we have these friends who have become like family, to kick off the Christmas season with!

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Verse of the Week:

“The true light that gives light to everyone was coming into the world. ” John 1:9

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Training + Thanksgiving Recap

Happy Wednesday friends! This is a very delayed post (this week has already been crazy busy) but I wanted to check in with last week’s training recap nonetheless. I am about 4 weeks away from starting my official training for marathon #4 and I really enjoy documenting the little daily work put in each day, knowing it will add up to something great come Spring. Thank you for reading along! I hope you find it helpful and encouraging for your own health/wellness journey.

I also have some fun questions for you at the end of this post so be sure to answer in the comments!

Monday: Taught HIIT class (I love when I teach because I get to actually do the full workout with my class…hello, getting paid to strength train!)

Tuesday: 7 miles @ 9:19 pace on the treadmill. (It cut me off after an hour and 5 minutes! I only I ran a little faster and got that perfect round mileage…womp, womp.)

Wednesday: taught HIIT class and ran 3 miles in the evening at a gym date with C ❤️

Thursday/Thanksgiving: my DIY turkey trot tradition continues! 3.1 mile run (Chad followed me on the bike) at the beach and river bike path. 8:03/mi pace which felt fairly easy effort!

I made us a cranberry electrolyte mocktail to get in the holiday spirit after the run, while we prepped food for our Thanksgiving feast.

Cranberry Mocktail: fill a glass 3/4 with water, add splash of all-natural cranberry and orange juice, 1 tablespoon of apple cider vinegar, a pinch of salt, and squeeze of lime.

For Thanksgiving, we celebrated with a bunch of our friends that we do life with here in Ocean Beach! I am so grateful to love all of these people and to have our own big “family” here at our home away from home. We missed our families on the East Coast but had a blast with this crew…and we loved walking the pier after dinner. Full bellies, full moon, and the ocean = perfection. Thanks M & D for hosting! ⭐️

Friday: 6 mile run @ 8:46/mile in the morning. Literally “ran” into my pal Ali! Love an outdoor morning run, thanks to a day off from work!

On Friday afternoon, we went to C’s boss’ house to watch the Virginia vs. Virginia Tech basketball game. Chase especially loved playing in their beautiful backyard!

Our weekend overall was extremely restful, and included lots of naps and games together! Bananagrams is our go-to favorite.

Saturday: taught HIIT class, made a giant batch of green juice, and went on a 12 mile bike ride with Ali. We’re lucky to live somewhere so pretty to explore!

On Saturday evening (after yet another nap!) Chad suggested that we have a family sunset date. So that’s exactly what we did.

Sunday: 10 miles @ 9:01 pace. My goal marathon pace for May 2019 is 9:05. So this gave me hope that I have the building blocks to work towards that.

After my run, I helped in the nursery at church (baby snuggles!), grabbed sandwiches, and watched the Eagles finally (and just barely) pull off a WIN with C.

Total Mileage: 29

Verse of the Week: “So be truly glad, there is wonderful joy ahead, even if you have to endure trials for a little while.” – 1 Peter 1:6

(this applies to all things + many seasons in life, especially a marathon build-up!)

Questions for You:

1. What was your favorite thing about Thanksgiving this year?

2. Do you love or hate HIIT workouts?

3. Given ideal weather conditions, where is your favorite place to run?

Have a wonderful, happy week!

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

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