The Russian Returns & Leading A Group Run

Monday:

6 Miles with girlfriends

Followed by an Orange Theory Fitness Class.  It was strength day…my favorite!

I baked a batch of Chewy Oatmeal Scotchies as a thank you gift for my physical therapist…I’ll type up the recipe this week!

I met my husband for dinner at J’s.  We shared the grilled artichokes,

and a flatbread,

before heading to the Trail Running Film Festival by Rainshadow Running.

It was a sold out show here in Nashville.  Check the link above to see if it’s coming to your city!  The films, the courses they cover, and the runners, left me wanting to push the limits of my distance running.  Truly awe inspiring!

I loved seeing all of the Ultra Dirtbag Swag!

Tuesday:

This week’s track workout was The Russian!  When I searched for images before sending the workout to our group, this crazy guy in the bottom left appeared and cracked me up/ scared me a little.  Perfect for The Russian!  Rayna even brought her own hat to the track…my friends rock!

My workout:

4.5 mile warm-up/ strides

3 x 300m (1:07 goal) with 60 second recovery between (My actual splits: 1:08, 1:08, 1:07, 1:07, 1:06, 1:07, 1:07, 1:07, 1:03)

800m recovery jog between each set

Repeat 3 times

1 mile cool down

After track, I headed over to The Juice Bar for my favorite green smoothie.

The Flying Monkey Marathon poster preview came out.  Fear is setting in.

I delivered the thank you cookies:)

These are a few of my favorite things…

And made a new recipe for dinner: Autumn Wild Rice with Kale and Caramelized Sweet Potato.   We loved it!  If y’all want the recipe, I’ll type it up:)

Lastly, here in Nashville we’re getting ready for Spring Marathon Training…can you believe it?!  Fleet Feet has a huge training group and they’ve been organizing pace leaders.

Here are some Guidelines For Leading A Group Run:

1.  Know the route using a GPS or mapping tool

2.  Outline the distance for the run and make sure it aligns with the goal of the group.  If your group has runners doing several distances, know good points for runners to break off to hit their desired mileage.

3.  Have current CPR and First Aid Certifications

4.  If you have a large group, determine whether you need a permit to run.  Try staggering the group start times to possibly avoid the need for a permit.

5.  For a large group, recruit key pace leaders and help runners identify their appropriate group.

6.  Setup water stations along the route.  Make sure to have enough water to support the size of the group.

7.  Designate a back of the pack runner/ sweeper who will carry a cellphone.  They can insure that all runners finish the training run and can call if they come upon an emergency.

8.  Make sure you have a name and emergency contact information for each runner.

9.  Have a sign in/out sheet for each group run.

10.  Make sure that the group follows the “rules of the road.”  Use sidewalks, run on the left side of the road, obey all traffic laws, etc…

11. Encourage the group to wear reflective clothing, especially if running in the dark.

12.  Never leave behind an injured runner.  Allow the group continue with their workout while you stay with the runner and call for help.

13.  Consider organizing a post-run social event: coffee, breakfast, etc… Most runner’s join a group for the social component!

These rules are paraphrased from the RRCA Guidelines.  Click HERE to see the full list.

Have you ever been a pacer during a race or training group?  It’s my favorite way to run!

Favorite cookie?  Mine is a molasses cookie that I bake during Christmas.

#choosejoy

Track and ASTYM

Track Tuesday:

1st day back doing speed since Chicago.  I was a little nervous and still took it easy by running my tempo pace, but I felt good!!!

Gotta love sweaty post-run pics! (It’s unseasonable warm here in TN.)

4 mile warmup

6 x 400m (400 recovery jog)

1:45
1:48
1:46
1:45
1:45
1:43

1 mile cool down

After such a grueling workout (I kid), Christi Beth needed a nap in Michael’s trunk.

To celebrate Dave’s MCM and the upcoming Monumental and NYCM…we went to breakfast afterwards.  How awesome is this group?!! #mytribe

This afternoon I had another PT session at ProMotion with Leah.  She did more ASTYM work on my knee.  (It’s pronounced A Stim.)

What is ASTYM?

Astym® treatment is a therapy that regenerates healthy soft tissues (muscles, tendons, etc.), and eliminates or reduces unwanted scar tissue that may be causing pain or movement restrictions. Astym® treatment is highly effective and even works when other approaches routinely fail. One of the main reasons Astym® treatment is so much more effective than other treatments is that it was scientifically developed to resolve the underlying cause of soft tissue problems, rather than just trying to temporarily relieve symptoms. It is one of the most researched and effective therapy treatments available. Astym® treatment is unmatched in its ability to resolve tendinopathies, scar tissue problems, and other soft tissue dysfunctions.

Here are the tools…

And,work on my knee…

It hurts a little, but it also feels really good.  ASTYM leaves some bruising, but nothing too crazy.  Leah is really helping me to recover quickly and after 3 treatments, I can already tell a big difference.

Here’s a short YouTube video tutorial about ASTYM…

Just because…

Jason’s out of town so I picked up some take-out dinner…for one. Apparently, I ordered so much food that they thought it was for two Runger is real.

And, on a super cheesy note…I really appreciate you for taking the time to read my blog.  It means the world to me!

Have you ever had to go to PT for a running related injury?  What for?  How did you treat it?

How long after a marathon do you start speed work again?

Do you cook dinner when it’s just for one?  (Obviously I don’t)

#choosejoy

10 Track Tips and I’m Official

First…I’m officially an RRCA Coach…woo hoo!!

Monday night prep for Tuesday Track because my brain doesn’t work in the wee morning hours.

I made a big plate of veggies for dinner.  The Caramelized Brussels Sprouts recipe is HERE!

I woke up to this radar.

So I put everything into plastic bags.

It’s the week of the Chicago Marathon, so this track workout was more of a sanity workout. I wasn’t trying to gain fitness…it just felt good to get my legs moving and see my friends.

4 miles warm-up and drills

6 x 400 (w/400 recovery jog)

1 mile cool down

The rain held off until the very end of our workout!!!

Like a good runner, I am doing my best to follow my Chicago taper schedule.  So, I went to see Gone Girl this afternoon.  I loved the book and I give the movie two thumbs up!

I had some extra pumpkin puree leftover after baking these White Chocolate Pumpkin Snickerdoodles.

I used it to make a pumpkin cream sauce for these oh-so-good raviolis.

Delish!

I’ve only been running track for a year and half.  I was so intimidated to give it a try, but it has really improved my running.

So…here’s a list of 10 Track Tips to get you started!

1.  Stretch outside of the track.

2.  Unless stated otherwise, runners should run counter clockwise.

3.  The fastest lanes are to the left and the slower lanes are to the right (just like when you’re driving).  I run on the outside lanes for my warm-up and then do my workout on the inside two lanes.

4.  When a faster runner is approaching a slower runner from behind, yell “track” so that the slower runner has plenty of time to move to the right.  This artwork from Cait Chock was just too perfect for this post.  She is a super talented runner, writer, and artist.  I LOVE her t-shirts!!!

5.  If you are running with friends, make sure not to block the track.

6.  Gear.  You don’t need special track spikes.  Your regular running shoes will work.  It’s also nice to bring bottled water or sports drink, a towel for hot workouts, and I like to write down my workout and bring it with me.

7.  Leave your headphones at home or at least leave the volume low enough to hear others.

8.  For most tracks, one lap is 400 meters in lane 1.  Running in the outside lane can add up to 50 meters per lap.

9.  If you’re using a school track, be courtious and plan your workout around the school’s activity schedule.

10.  Recover.  When you finish your track workout, make sure to walk or jog (in an outside lane) to gradually slow your heart rate.

 

Do you run track?  Have you always or are you new to it?

What are some of your track tips?

Have you seen Gone Girl yet?

#choosejoy

September Miles and a Brick Workout

September Miles.

My long runs were longer, so I tried to keep my easy days easy.  I worked hard this month.

Track Tuesday called for a Brick Workout!

Track prep.  This was my first time trying the new Chocolate Huma Chia Energy Gel.  The flavor isn’t as rich as the Chocolate Gu, but I love the chia seed texture and I like that it’s not as thick as Gu.  I imagine it would be a little easier to swallow during a race.

Lots of math!

The point of this workout is to start out at tempo pace, and get faster with each distance on tired legs.  It literally makes your legs feel like bricks.

I did a 4 mile warm-up/ drills

1 x 1600 w/ 1 minute rest (7:25)

4 x 800 w/400 recovery jogs (3:26, 3:25, 3:25, 3:24)

4 x 400 w/ 400 recovery jogs (1:38, 1:39, 1:38, 1:35)

1 mile cool down

Swiftwick Compression Socks for recovery after an ice bath and shower.

I was craving eggs all day (which is rare for me).  Maybe I needed the protein….so for dinner we had kitchen sink salads and gouda and mushroom omelettes!

And…flourless chocolate cake for dessert!

Can you believe it’s October?!!!  I think of this quote every year 🙂

Do you keep up with your monthly/ yearly mileage?  This is my first year keeping track of it.

Do you wear compressions during your workout or for recovery?

#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

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

Track Tuesday

Dark, foggy, and 100% humidity at the start of today’s track workout.

3.5 mile warm-up

drills

4 mile repeats with 1 minute rest between

2 mile cool down

When the sun finally rose, I glowed like my shoes!

I can’t wait for the cooler weather that is arriving later this week!

So excited to wear this sweatshirt

and I have a crush on these Oiselle pants from today’s fashion show!

Haircut day.  Color and trim.

Goodbye roots…and grays

Salon guilty pleasure

Free weights at home

For dinner, I decided to experiment with this new-to-me black bean pasta.

I made a tex-mex spin on dinner with beans, peppers, tomatoes, corn, cumin…

And, topped it off with some cheese and avocado…tasty!

What are your guilty pleasures? I love all of the Real Housewife shows!
Has the weather cooled off where you live?
What is your speed work this week?

#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

 

 

 

 

 

 

 

 

 

 

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?