I Passed My RRCA Coaching Exam!!!!!!!!

Wednesday

The Perch breakfast date.

Soy cafe au lait and an apple butter crepe!

With a crepe in my belly and temps in the 50’s…I had a great run!
10 miles with 6×20 sec surges

With a surprise new 10k time. Totally unexpected.

I worked on my RRCA exam for part of the afternoon. 100 questions and it’s no joke.  Luckily they let you work on it at your leisure and save your answers as you  go.

Orangetheory Fitness with Corrie. I’m the dork that wears orange to OTF.

There was a Run Happy theme to today’s clothing:)

Thursday
Breakfast Club.

We were supposed to run 6 miles, but I messed up and we ran 7. Then they humored me with pic. My friends are the best!

Supa Dupa Fly in my new Oiselle tee!

I finished and passed my RRCA exam!!!
It may have taken me 4 hours and 17 minutes, but I got a 92%!!!!!

 

How is everyone’s training going for the Fall races?  Are you in taper mode yet?

For the RRCA coaches out there, did the exam take you this long?

#choosejoy

Track Tuesday & the First Day of Fall

Happy first day of Fall!! This post should be called “Track Tuesday and I Need To Stop Buying Pumpkins”, but I digress. Let’s start with today’s speed work!

New GU flavor: Caramel Macchiato!  If Espresso and Salted Caramel had a baby, it would taste like this.  It’s SO good!

Nashville received the Fall memo and we had awesome cool temps for track!

Gotta love when you show up to track to find baracades…doh!  I got them cleared and we had a great workout.

First day running in a sleeve…Charlotte wanted to be in the photo, too:)

Ladder workout

4.25 Mile warm-up
Drills and strides
400 (goal: 1:52) (actual: 1:47) The cool temps made me feel fast.  I adjusted and dialed it back for the rest of the workout!)
800 (goal: 3:44) (actual: 3:42)
1200 (goal: 5:35) (actual: 5:35)
1600 (goal: 7:27) (actual: 7:25)
1200 (goal: 5:35) (actual: 5:33)
800 (goal: 3:44) (actual: 3:43)
400 (goal: 1:52) (actual: 1:48)
(All done with a 400 recovery lap between)
1 mile cool down

I’ve never worn Moving Comfort before, but I bought this hoodie at Fleet Feet last week and LOVE it!

In honor of the first day of fall and our cooler weather, I did a little pumpkin/corn stalk shopping…

and stopped by one of my favorite stores, The Iron Gate to do a little home shopping.

Driving home with a car full of corn stalks:)

I added a few more white little pumpkins to the house.

Then I came home to start a big pot of vegetarian tortilla soup! I will share the recipe later this week!

What’s your speed work this week?
Have you started decorating for Fall or Halloween yet? Please tell me I’m not the only one;)
What’s your favorite GU flavor? Do you mix it up or stick to one flavor?

#choosejoy

11 Safety Tips for Running in the Dark

After some Summer-like temps this weekend, we had a glorious morning in the 50s!

7 crisp easy paced miles through the park.

I headed straight to OrangeTheory Fitness for some cross-training.  I’m even learning to enjoy the bike…crazy!

The cooler temperature has me so excited for Fall!  I picked up some white pumpkins for the house!

and some fresh flowers for the kitchen.

The cooler temps also mean that it’s dark during my early morning runs again.

Here are a few tips to help you stay safe during your early morning/late night runs.

1.  Wear reflective clothing.

I also love the reflectivity of Saucony’s Viziglo material.

2.  If you can, take your cellphone with you. (Also, the flashlight on the iphone can help when you’re in a pinch.)

3.  Wear or carry a light. (I run with a headlamp during the winter.)  My husband really wanted to capture this super-cool moment last winter.  I’ve found that the Amphipod reflective vests fit me best.

4.  Run on the left side of the road.

5.  Seek out well-lit run routes.

6.  Don’t listen to music.

7.  Always have identification on you.  I wear a Road ID on my shoe.

8.  Make sure you tell someone where you’re running and what time you’ll return.

9.  Run with a friend or group.

10.  Pay attention to your surroundings.

11.  Trust your instincts.  If something feels unsafe, don’t do it.

Everyone please stay safe out there!

What am I forgetting on my list of safety tips?

Do you take spin classes or indoor cycling?  

#choosejoy

Longest Long Run!!

First things first…I just finished my longest long run in my Chicago training cycle…woo hoo!!!!!!!  I was actually really excited for this run and I enjoyed (almost) every minute of it:)

My incredible friends met me at 5am and ran the first 12 with me at 9:20 pace.
I ran the next 11 solo and tried to pick up the pace.
My last mile was at 7:39.
Today’s run gave me the confidence boost that I needed for Chicago.

I can home and drank my cherry juice…great for recovery!

Took an ice bath,

And ate the breakfast of champions: oatemeal with cinnamon and bananas and an English muffin with my Gran’s homemade pear preserves!!!

My friend corrie sent me this hilarious list last night: 15 Things That Only Happen When You’re An Athlete.  It’s just what I needed the night before a long run!

I picked a few of my favorites…

When you talk to your friends/ family after a loss

When my favorite teammates reunite after a break. (Side note: my friends and I do this even if we saw each other yesterday!)

When coach is paying for dinner

When the athletic department distributes the new gear.

When my athletic trainer wants me to do rehab after practice.

When I get in the ice bath.

When I finally get food after practice.

When I’m trying to sleep the night before a death workout.  (This is me the night before a track time trial!)

When my coach finishes his pre-game speech.

How’s your fall marathon training going?  

How far do you run for your longest long run?

What’s your favorite post-run food?

#choosejoy

Pumped Up with Hump Day Humor

Hump Day Humor!

Last night I had the treat of meeting up with these beautiful ladies for dinner at Moto.

My husband wanted to document that I was wearing heels. Note to self: Put on real clothes more often.

Dinner was wonderful.  Baby lettuces.

House made burrata with panzanella.

And trust me on this one…the most incredible blueberry lasagna with wild mushrooms and blueberry balsamic.

I started today with a Perch date and a run.

I went afterward to get my B12 shot.  I get one monthly.  As a vegetarian/often vegan, my B12 levels get low.  Read more about B12 injections HERE.

SO…I always do my long run with a training group on Saturday mornings.  However, this Saturday I will be in RRCA class.  I’ll be doing my 23 miler tomorrow sans group.  I’m trying to mimic my Friday night routine on Wednesday night and it feels so strange.

Pasta dinner which really looks more like cheese dinner.  Browned cheese is the best.

And because my brain doesn’t work at 4am…everything is prepped.

This list, from FitSugar, to pump you up for a workout was just what I needed!
1.  The super early alarm goes off.

2.  You absentmindedly get your morning carbs in.

3.  You give yourself a good pep talk.

4.  You put in your headphones and blast that music.

5.  But you get a little too excited.

6.  So you start to give up again.

7.  Luckily your workout buddies motivate you.

8.  And you finally get into your groove.

9.  Once you’re finished, you feel so accomplished.

10.  So you celebrate your workout victory!

Have you ever moved your long run up? How did it go?
What do you eat the night before your long run?
How often do you wear “real clothes” vs. running clothes?

#choosejoy

The Devils Distance

Monday:

Monday was my 6 year Vegiversary (it’s a real thing)!  I haven’t had meat for 6 years and I’m really proud of that:)

I set out in the dark for a 7 miler and was rewarded with the prettiest sunrise and deer!

I did a quick change and headed to Orange Theory for some cross training.

Self Magazine wrote a great article about the Afterburn of Orangetheory Fitness.  Check it out here!

One of my snacking weaknesses is yogurt covered pretzels from Whole Foods.  They are getting me through these peak mileage weeks of marathon training.  I stay hungry.  The struggle is real.

10 Things That Make Me Happy post has been floating around Instagram.  I was tagged yesterday and thought I’d share my list.  Feel free to save the graphic and do your own list.  Tag me so I can read it! @jenchoosesjoy

1.  Early runs that let me see sunrises like this one.  God is good!

2.  My husband that loves me unconditionally.

3.  My puppies, Charlotte and Caroline.

4.  My tribe of friends!

5.  Blogging.  I get so much happiness from writing JenChoosesJoy!

6.  Soy Misto’s

7.  Fleet Feet Nashville.  Not only am I on their race team, but they unite our entire running community.

8.  Oiselle.  New run clothes are so much fun and I love being a part of the Oiselle Flock.

9.  Vegan chocolate chip cookies from Whole Foods.

10.  Emails from my Gran.  She’s 83 and emails me daily!

Track Tuesday:

800 repeats aka The Devil’s Distance. (You should read the comments on my facebook page when I posted this 800 workout.  It’s hilarious how much my track group hates this distance!)

It was very dark with a chance of rain, hence everything being stashed in plastic baggies.

4.5 mile warm-up

6 x 800 repeats (400 recovery jog)

1 mile cool down

Splits:

3:40, 3:22, 3:24, 3:23, 3:21, 3:19.  We had a little confusion at the start and completely screwed up our first 800.  We were chatting and not paying attention.  Note: you should not be able to talk during this workout.  My friend Michael posted this pic after our workout…perfect!!

Are you constantly hungry when you’re marathon training?  How do you manage it?

Are you doing any speed work this week?  What kind?

#choosejoy

Weekend Wrap-Up

85 miles this week and I’m feeling pretty good!  Only one more week of high miles before I start to taper for Chicago.

Saturday long run…

2.5 solo miles

15 miles pacing the Fleet Feet Chicago Group

2.5 solo miles (7:50 pace)

After my ice bath, my Oiselle sweats felt like heaven!

I didn’t get to stay in them for long because we left to see my family and celebrate my Gran’s birthday.

Post long run…legs up!

Car ride entertainment: The new Runners World. I intentionally didn’t read it when it arrived so it could be my long run reward.

My sweet Gran turned 83!!!!  (I don’t think Caroline was thrilled to be in the picture.)

We were all wiped out from a big day at Gran’s house…even the puppies.

Sunday: up early for 8.5 miles.

I got to wear my new Fleet Feet Fall Marathon Training tank.

Post run Breakfast of Champions!

And gym time with the hubs (who thankfully tolerates my dorky pics).

Our patio remodel kicks off tomorrow…woo hoo, so today the vegetarians ordered a grill!

I found these cute little acorns at Pottery Barn,

and was inspired to start unpacking some fall decorations.

Our weather was perfect, so we had prosecco on the Bricktops patio…

with my favorite grilled artichokes,

margarita pizza,

and a stop at Sweet Cece’s for some cookie dough and froyo!!

I hope you all had a wonderful weekend!!

What are yor favorite froyo toppings?

Have you stated decorating for fall?

#choosejoy

Steady State

Coffee date to start the day.

Oiselle flystyle.

I broke in my new Saucony Kinvara 5’s. I have loved this shoe so much.  Today’s workout called for a 10 mile Steady State Run with my goal pace being between 8:00-8:10 pace.

The hot wind felt like Mother Nature turned on her hairdryer.  2 more sleeps until the cold front reaches TN!!!!!!!!!!!! (Can you feel my excitement?!)

From Runner’s World on Steady State Running…

After warming up for 20-30 minutes, run the workout at a continuous marathon effort. This intensity is somewhere between an easy run and a tempo run. Most runners run the steady state run too hard. It’s designed to be an aerobic workout, not a heavy breathing workout, and to fatigue you with the duration of the run, not the speed. Cool down for 20-30 minutes to make the total run last 90 minutes to 2 hours. Start with 3-4 miles at steady state pace and build to 8-10 miles by adding 2 miles to the steady state run each week. Psychologically, the steady state run develops the mental toughness to stay engaged in the half marathon as you reach the later miles.

Post run juice…yummo!

I did a quick change and headed to Orange Theory for some cross training.

I even biked (thanks to some inspiration from The Hungry Runner Girl)!  Excuse my craptastic action shot.

For lunch, I picked up a giant green smoothie and vegan raw protein bar from The Juice Bar.

My t-shirt du jour…thank you Fleet Feet Nashville!

And, I ended the day with a 5 mile 2nd run with the hubs:)

Both of these found me today.

It’s like the universe is trying to tell me something;)

Style Blueprint sent out a blog today about 10 Tips To Help You Kick Procrastination.

The 2 tips that work best for me are:

1) Use a planner

2) Reward yourself! (Although, I’m learning that my rewards shouldn’t always be food.)

Are you a procrastinator? Which tips work best for you?
Do you do juice cleanses? Are you able to run on those days?

#choosejoy

Peak Mileage Weeks

I always get a little nervous when I look at my training calendar before my high mileage weeks. I know my body can do it, but my mind isn’t always sure.  If this week goes as planned, I will run in the 80’s.  Prayers are welcomed and encouraged!

It feels so good to be back home and back in my routine.  I’ve travelled a lot in the past few weeks.

One of my favorite daily healthy habits is drinking warm lemon water when I wake up and before bed.  I’ve been doing it for years and I believe in it’s benefits.

Here’s a great list of 20 Reasons You Should Be Drinking Lemon Water Every Morning.

My favorite discovery from my trip were these bars.  They sell them at Starbucks and this one only has 2 ingredients….1 apple and 1 mango.  That’s It!

My sweet girls got their hair did while I was gone.  This is their hurry up and take the picture so we can have a treat face!

I did a nice recovery pace run this a.m.

and took an OrangeTheory Fitness class for some cross-training.  My Cocogo bottle glows!

Use code JENCHOOSESJOY (all caps) for 10% off your order at cocogo.com!

The Bosu Ball has been making me unacceptably sore in OT, so I bought my own.  I do a nightly core routine before bed, but obviously it needs some tweeking.  Time to add the BOSU!

I made a much needed afternoon coffee with my Nespresso.  Just look at that pretty soy froth!!!

Sometimes you just need a plate full of veggies for dinner…eat the rainbow!  Fresh corn off the cob, garlic mushrooms, coconut oil roasted sweet potatoes, and brussels sprouts.  I’ll be posting the brussels sprouts recipe later this week.  It’s SO GOOD!!!

You know you use a lot of coconut oil when you start buying this size!

And, of course I ended the night with some more lemon water.

Broken toe update (words I never thought I’d type): I keep having to remind myself that I doesn’t heal in 2 weeks.  It is no longer painful, but it’s still sore.  The bruising has moved from the toe to the top of my foot.  Hopefully that’s a sign of healing!

Do you drink lemon water?
What is your favorite healthy habit?
How do you manage peak mileage weeks?

#choosejoy

Eastern Kentucky Family Weekend!

I spent the weekend visiting with family in Prestonsburg, Ky at the foothills of the Appalachian Mountains.

I wanted to get this run done early, so I would have as much time as possible with my family…and breakfast!  I did my long run before leaving town, so I only needed 9 recovery miles.  With the fog, the sunrise looked like a fire.

Sunrise isn’t until 7am. I don’t know how you eastern time zone folks do it!

Luckily I packed my reflector vest and I wore all of my bright clothes in the hopes of not being run over by a coal truck.

Also, I sweated buckets!  The cold front didn’t arrive until Sunday.

Here are a few pics from my run…

My Nana lives downtown, so we just rolled her down to breakfast.  Seeing my my husband with her just warms my heart like you wouldn’t believe.

Even found some oatmeal for breakfast

After breakfast we took a drive around the lake.  It’s such beautiful country!

For an afternoon snack and coffee, we stopped by Lizzy B’s…my favorite find!

Smoothies, coffees, desserts and lots of vegetarian options which is a rarity in an area known for it’s country cookin’.  They even have a veg sandwich called the Happy Hippie:)

And spent the afternoon watching the University of Kentucky Wildcats…when in rome…

Another yummy meal for dinner at the new McGuire’s Brickhouse.

This was a portobello mushroom sandwich on a crossoint bun with crinkled sweet potato fries…SO GOOD!

Followed by a DQ dip!!!  What is it about being in a small town that makes me crave Dairy Queen?

I found this pic in my Nana’s house.  Obviously I wasn’t thrilled at the time, but now…my heart is happy.

 

I hope you all had a WONDERFUL weekend!!

#choosejoy