Rap Music Makes Me Feel Invincible

Those that subscribe to my blog received the draft of this post yesterday. Oops…sorry about that. Here’s the full post. I will probably make that same mistake again in the future. Bear with me.

Let’s talk about today.  It is GLORIOUS!

With my husband out of town, I had my crepe date with Oprah.

She says that the ideal sleep temperature is 61 degrees.  What?!!  I would freeze!

 

Can you believe it’s August?  We are having gorgeous weather in Tennessee today.

 

I couldn’t waste this beautiful weather, so after breakfast I headed out for a TEMPO RUN.

9 miles.  Here are my splits:

Warmup: 9:20, 8:51

Tempo: 7:49, 7:44, 7:39, 7:41, 7:39, 7:41

Cool Down: 8:54

 

My favorite Oiselle Winona Tank! (BONUS: it’s on sale right now…woo hoo!)

 

Seen on my run:  Are these baby turkeys?

After my run, I took a Body Pump class…boom!

 

Trust me, the irony is not lost on me that I am a suburban housewife wearing this tee.  Rap is my jam when I run, so this was a MUST!

 

 

Kara Groucher knows who I am!  Well…not really, but this happened last night.  I totally geeked out!

 

 

And lastly, I have  new item on my wish list: Oiselle posted a pic of these pants…a must purchase for me!!

Do you guys still subscribe to magazines or do you read everything online?  My husband keeps telling me that it’s antiquated to get physical magazines.

Do you listen to music when you run?  What kind?

Do you like it that cold when you sleep?

#choosejoy

The Russian

Don’t let these faces fool you.  These two turkeys woke me up so many times last night.  I kept trying to calculate the amount of sleep I could get before my track alarm clock.

Here’s the rundown on today’s Track Tuesday workout with my Speed Session group:

The Russian (It’s always scary when your workout has a name)

4 Mile Warmup/Drills

3×300 w/60 second jog (My 300M goal was 1:07)
800 recovery jog

REPEAT 3x

1 Mile Cool Down

Here are my splits:  I’m pretty happy with my workout:)

1:08
1:06
1:06
800 recovery jog

1:07
1:05
1:07
800 recovery jog

1:05
1:06
1:03

My Speed Session Group is amazing!  Not only have they pushed my paces, but they are such an encouragement.

Post workout sweaty runner hug…they loved me for this!!!

I came home and devoured this watermelon!  It’s hard to beat cold watermelon after a killer workout.

I put on some dry clothes and ran a few more miles before GRIT class.

Rockin’ my Oiselle flystyle. Cross Top Mesh Tank, Strappy Bra, and the Mac Roga shorts.

 

Do you do weekly track workouts?  What kind of speed work are you doing this week?

 

#choosejoy

 

 

 

 

 

 

 

 

 

 

Bonjour Monday & My Race Schedule

Preface. The below list might lead you to believe that I love racing. I don’t, but I do love running. Even more, I love training. I use races as an opportunity to get in some miles, with friends, water stops, and cheering crowds. Occasionally I will give it my all, but not often. I hate the recovery/down time. I also don’t have a competitive spirit. I like to do my best, but I have zero desire to beat someone else. So…I often pace groups or keep a friend company for their race. Anyways…here’s my schedule for the remainder of the year:

August:

22-24 The Cumberland Plateau Stage Race

September:

1 The Franklin Classic 10k/5k (this is the 1st time I’m planning to race both distances)

6 The East Kentucky Half Marathon (a good excuse to visit my Nana)

October:

12 Chicago Marathon

November: 

15 Viva la Diva 10k (this one gets a maybe)

23 Harpeth Hills Flying Monkey Marathon

27 Boulevard Bolt 5 Miler

December:

6 St. Jude Memphis Half Marathon

14 Peeler Park Trail 6 Miler (maybe)

 

8 mile run (8:45 pace).  Nothing special…just a nice run before I had to go to the dentist.  Seen on my run:

Looking like a rockstar during my teeth cleaning and 6 month check up at the dentist.

Happy to report that I am cavity free!

If I’m home for lunch, I eat this salad…like every day.  It’s been years and it never gets old.  That’s not weird right? My husband likes to calculate the money I spend on mâché rosettes and strawberries per year.  Today, I added peaches as well, because I like to live on the edge.

Speaking of husband, when he’s a way the wife will build a mountain of guacamole and call it dinner. This is a totally acceptable portion size, yes?!

And lastly, some avocado humor:)

I hope you all had a wonderful Monday!!

What are some of your upcoming races?  

Do you always race or do you run some just for fun?

Don’t forget to #choosejoy

 

 

 

 

21 Miles, 3 Boys, and a Monkey

Friday Night Prep.

I don’t always eat pasta the night before my Saturday run, but when the miles start to get into the 20’s…game on!

I make sure to lay everything out the night before, because who’s brain works at 4am?  Mine does not.

Vega Sport Recovery Accelerator (Apple Berry).

Gu (Chocolate Outrage).

Cocogo (Raspberry Passion Fruit). ***Use Code: JENCHOOSESJOY for 40% off your order

Picky Bar (Cookie Doughpness).

Garmin 620.

Amphipod Thermal Lite 20oz.

Cyclone Cup

 

The all important coffee is setup and ready to go.

Nespresso Vertuoline and Aeroccino (It’s the only frother I’ve found that works really well on almond or soy milk)

 

Saturday Long Run

4:00am alarm…doh!

100 % humidity at 6am…good times!

 

1

I am pacing an awesome Fleet Feet Nashville: Chicago Marathon training group.  I ran 3 solo miles, met my group and paced for 18 miles. 21.5 total.

My favorite recovery breakfast is oatmeal. Isn’t this the prettiest oatmeal?!  Trust me…it tasted even better than it looked!!!

 

 

3 of our nephews were staying with us this weekend, so after an ice bath and oatmeal, my husband and I took them rock climbing.  I felt surprisingly good after running (no soreness at all).  That’s a lot of progress for me!

 

3 little monkeys showing us how it’s done!

 

After rock climbing, we stopped for dinner and froyo.

 

Vegetable Lettuce wraps from PF Chang’s

 

Sweet Cece’s.  I promise there’s froyo underneath that cookie dough;)

 

The Monkey

A couple of weeks ago, I entered the lottery for the Flying Monkey Marathon.  Well…I got in.  Let the terror begin to set in.  This is going to be a doozy.  Here is a note from the RD and the elevation chart:

“Today is not your lucky day.  Today is, in fact, a bad bad day for you.  I am sorry.

We have run the lottery, and your name was selected as one that can participate in this year’s Harpeth Hills Flying Monkey Marathon.  Yep.  You are in.  Words cannot express how sorry I am for you.  Or how sorry you will be.  Anyhow, looks like you are in.  Good luck with that.  You will most certainly regret it.  I’ll be in touch.”

What do you eat for dinner the night before you long run/race day?  Are you superstitious about eating the same foods each week?

I’m wrapping up my first week of blogging.  THANK YOU SO MUCH for your support and encouragement!!!  #choosejoy

Checkout My Orangetheory Fitness Results!

A new Orangetheory Fitness just opened near my house and I was curious to try it.  Fortunately a couple of my girlfriends felt the same way, so we made a date.

These ladies ROCK!!

For our first class they asked us to arrive 30 minutes early for orientation. One of my favorite features of this workout is that it’s based around your heart rate.  My results are posted below.  We were fitted with our heart rate monitors, met the instructor (Sunil), and were ready to go!

Half of the class starts on the treadmills and the other half begins with weights/interval training.  Of course we chose the treadmills…hello comfort zone!  The mood is great with dim lights and club music.  We were having our own little dance party.  I’m sure the rest of the class thought we were nuts, but working out should be fun!

There is a monitor above the treadmills with each class members name.  It lists your heart rate and shows if you’re in the Base (green), Push (orange), or All Out (Red) zone.

Here’s a link from their site to explain the Science of the OrangeTheory Workout.

For my workout: My Base was 6mph (1% incline), Push was 9mph (1% incline), and Push was 9mph (3% incline).  Next time, I’m going to increase my inclines.  I’m afraid I will fall off if I run any faster!

Halfway through the class we switched workouts and did the row machine, TRX squat jumps, core work, weights, and abs with a medicine ball.

I’ve never done heart rate training, so I LOVE having this data.  And, having my number on the big screen made me so aware of keeping a nice relaxed breath and posture.

After the class, you can look at your results, BUT they also send you this email summary.  How cool is that?!

I will definitely take more Orangetheory classes in the future!  Sunil was so encouraging and motivating throughout the entire hour.  I know it’s cheesy, but his high-fives kept me pushing towards the end.  As a runner, it was harder to get my hear rate into the red zone.  Increasing the treadmill inclines will surely help with that in my next class.  If you have one near you, check it out.

Do you workout with a heart rate monitor?  Is so, do you wear it for every workout or just certain ones?

Did you race or have  a long run this morning?  Feel free to brag about your run!!!

Happy Weekend!!!

 

 

 

 

 

 

Run Like Roy

Today was a very exciting day. One of my favorite people/running partners returned to running after being sidelined by a broken collar bone. Roy and I met though Fleet Feet Nashville’s Ultra-Dirtbag club. I was mostly a lone wolf runner and he encouraged me to join multiple running groups and even got me running track with him weekly (or as we call it…the pain train).

We’re now on the Fleet Feet Racing Team and we have logged a LOT of miles together!

Most importantly he is my reminder to run for the joy of it. He’s such a zen runner. Don’t let that zen fool you, though. He ran Boston and the Thunder Rock 100 miler earlier this year.
He also paced me to win first female in a Jackal Trail Marathon in June. As you can see, I just want to Run Like Roy!

This morning he joined our “Breakfast Club”. We don’t actually eat breakfast, but we do finish at Starbucks for coffee afterwards. We joke that we eat miles for breakfast or some nonsense like that!

On Thursday evenings we have a Dirtbag trail run, but beforehand I stopped to vote (I run this body and I voted…boom!)

I met for husband for some avocado rolls. I could live off of avocados. Yea for healthy fats!

I prepped for what looked to be a soaker.

Is anyone else still using their old school picky bar bags? It’s the perfect size to keep my key dry during rainy runs.

I was so excited to get to run with Roy twice in one day and amazingly the big rain held off until immediately after our run.

Bonus: I came home to find a cupcake waiting on me. My husband rocks!

Sorry it’s a crappy picture but who has the willpower to stop eating a cupcake to take a good picture?!!

Wednesday Wrap Up

Wednesdays are typically busy days for me and this one did not disappoint! I started the day with crepes and coffee with my husband. We make our best efforts to do this once a week. Its totally normal for a couple to have breakfast dates, right?

Apple butter for me and peanut butter/ granola/ banana/ honey for him. Breakfast is my love language!

I followed it up with an 8 mile run (8:43) pace. My legs were still pretty heavy from Tuesdays 800’s.

It was already hot and muggy as you can see from my sweaty closeup. (You’re welcome!)

I did a quick change and headed into TRX with my small group training. It’s become one of my favorite ways to cross train!

These are not cute pictures, but hey…it’s a workout!  My trainer, Jen made sure to include her shoe in the pic:)

Sometimes it hurts so bad that all we can do is laugh!!

It was an awesome mail day! I received my latest shipment from The Picky Club!! (Thanks Mike!!) I finally got to try the new Cookie Doughpness bar and it’s SO good. My favorite is still the Smooth Caffinator, but I’m excited to have another flavor in the rotation. Picky Bars are a great recovery food because they have a 4:1 carbohydrate and protein ratio. They are gluten free, some are vegan and they taste great!

I picked up some fresh flowers from Whole Foods…just thought I’d share them with you:) I always keep flowers in the house. It’s the little things that make me happy.

Lastly, a new Orange Theory gym just opened by my house. I took my first class this evening. I’m going to do an entire post about it tomorrow, so check back in. I LOVED this workout and I can’t wait to share it with you!!!

What do you do for cross training?

Do you share my love for Picky Bars?
What is your favorite recovery bar/food?

Beat the Heat

Are you battling the hot summer temps?  I am definitely feeling the heat in Tennessee.  Remember that it’s important to drink an electrolyte drink during your workouts…especially during these hot summer months.  My favorite drink mix is from Cocogo, so I’ve started making Cocogo ice cubes to add to my handheld.  I just mix two packets to one cup of water and freeze.  This way my drink will stay cold without being diluted. These cute little hearts make me happy❤️

Cocogo was nice enough to give my readers a discount code!  Use code: JENNIFERCHAFFIN for 40% off your order.

My favorite handheld is the Amphipod Hydraform Handheld Thermal-Lite 20oz.

In Shoe News…The Saucony Kinvara 5 won the Runner’s World Editor’s Choice Award!

If you follow me on my social media pages, you already know my love for the Saucony Kinvara (especially the Kinvara 5). I love the bright yellow!

Speaking of staying cool, I got a haircut today!  It’s the shortest my hair has ever been, and it feels great.  You will see me in this “Embrace The Hill” shirt from RunFarGirl A LOT…I live in it!

 

Do you use an electrolyte drink during your runs? If so, which brand/flavor is your favorite?
Do you carry a handheld, fuel belt, or camelbak?

Track Tuesday!

Every Tuesday, I meet my Fleet Feet Speed Session group on the track. I love this group because it’s another excuse to run with friends! And…just in one year of track workouts, I’ve seen some good improvements.

The brighter the colors the faster I can run, right??

Here’s today’s workout:

4 mile warmup/ drills
9×800’s w/ 400m recovery jog
Cool down

My goal time was 3:26. My actual splits were: 3:29, 3:28, 3:26, 3:26, 3:25, 3:26, 3:25, 3:25, 3:16 (I obviously like to give it my all on the last one!!)

800 repeats are always a tough workout. My friend Corrie calls it the devil’s distance! Because this workout can be overwhelming, it’s important to break it up by 100’s. I always take a post-it with my splits to the track. How do you eat an elephant…one bite at a time. I just happened to wear my favorite elephant earrings (I’m a dork)!

Followed by an ice bath…they seriously help my recovery.

Do you do regular speed workouts…track, tempo? What works best for you?

Weekly Workout Schedule

I’ve had a few folks ask what my weekly workout schedule looks like. So…here’s what I did last week. It was a pretty typical week except that my long run was a few more miles than usual.

MONDAY July 28:
5 easy recovery miles with my husband

5 more easy miles before my GRIT class

30 minutes of GRIT plyo

TUESDAY July 29:
Track with my Fleet Feet Speed Sessions Group! This workout is based on my 6:20 1 mile time trial.
4 mile warmup/ drills
2×200 (0:47) with 200m recovery
1×800 (3:10) with 400m recovery
1×600 (2:13) with 400m recovery
1×400 (1:29) with 400m recovery
2×200 (0:45) with 200m recovery
1 mile cool down

I jogged 5 super easy paced miles to/from the gym and did 30 minutes of GRIT cardio.

WEDNESDAY July 30:
Tempo Run: 9 miles total
Warmup: 8:50, 8:30
Tempo: 7:36, 7:33, 7:30, 7:31, 7:36, 7:35
Cool down: 8:58

I jogged 5 super easy paced miles to/from the gym for Body Pump class.

Evening: 3 mile run with an group of ladies training for the Women’s Half Marathon!

THURSDAY July 31:
5.5 miles with The Breakfast Club run group (We eat hills for breakfast!)

Evening: 3 miles with the Dirtbag Trail Running Club

FRIDAY August 1:
8 miles

SATURDAY August 2:
20 miles (9:18 pace) I’m pacing a training group for the Chicago Marathon.

SUNDAY August 3:
9 miles and some gym time with my husband for weights