Stoked For Miles & PRs

 Hello there blog universe!

 I am a bit behind with the blog this week due to not feeling well earlier this week. I can’t decide if it was a super bowl hang over or a stomach bug (I am going with the second). Also, I honestly feel like this week has been one of the longest weeks EVER.

 This officially marks Week 5 of Training for the Delaware Marathon and the Hot Chocolate Philly 15K (see discount code page if you want to join me!). Originally this week was supposed to be a decently high mileage week, but my coach decided since I wasn’t feel great we would make this a cut back week. My old self would have hated this idea as I am a mile junkie at heart, but my theme for this year is to TRAIN SMART.  See my training highlights below:

 Monday - Just keep the run streak going even when sick. Pushed through 1.0 miles 

Tuesday – 4.0 Easy Miles to ease back into it

Wednesday – 10 mile Wednesday is back in Session! This run felt absolutely amazing. It was my first run outside in a while due to snow and ice and the fresh air felt amazing. It was even better though because I ended up running a majority of this run at marathon pace without even intending to.

Thursday – 4.0 Easy Recovery Miles

Friday – 12M Progression Run

·         This one was fun. I am really trying to embrace incorporating speed into my long runs. The only downfall of this run is that it had to take place indoors due to icy roads. Here is how the Progression Run was broken down:

o   Segment 1- 3 Miles @ 9:45-10:00 pace

o   Segment 2 – 4 Miles @ 8:55-9:15 pace

o   Segment 3 – 5 Miles @ 8:29-8:35 pace 

Saturday – 6.0 Easy Recovery Miles

Sunday – Rest Day! (1.0 Mile to keep the streak alive) ps. Don’t forget to tell your loved one Happy Valentine’s Day and enjoy all the Valentine’s Day treats!

 

Topic of the Week Winter Running Tips:

I'm sure we can all agree that this winter has been filled with a lot of snow and ice! Honestly I'm kinda over it, but it looks like it is going to be a long winter! See my tips below for surviving a winter run and staying vertical if you know what I mean!

• Wear trail shoes or @yaktraxtraction
• Wear all the reflective gear cars aren’t expecting to see runners out in the snow
• If the road or sidewalk looks wet it’s more than likely black ice AVOID it or tread carefully
• Be prepared to do a lot of climbing in and out of the snow when you get to corners or ends of the street
• Wear all the layers
• ️Sipping hot fluids pre - run can help keep you warm during your runs. It can be tea or even try nuun in hot water!

In other Exciting News:

·        Rise.Up.Running went LIVE this week! I am so excited to be partnering with Blaire Harter to kick off our Running Coach platform! If you are looking for a running coach please reach out to:

o   @rise.up.running on Instagram  or

o   E-mail us at: riseupruncoaching@gmail.com

What I’m loving this week!

·         WhitePaw RunMitts!

o   I have been wear testing this mittens for BibRave and boy are they a game changer for those runners who like to brave the winter! They have three types of mittens available. I am currently testing out the Wind and Water Resistant RunMitts. I took these mittens out for several runs now and they have kept my hands warm even in single digit temperatures! They also allow you to fold down the top portion of the mitten if your hands get warm. I highly recommend these mitts for anyone looking for gloves to keep you warm during your winter runs because runners don't take winters off!

§  Use Code: BIBRAVE5 for $5 off your order!

• https://runmitts.com/ 
•      ** Disclaimer  I have received WhitePaw RunMitts to review as being a BibRave Pro! Learn more about becoming a BibRave Pro and check out BibRave.com to review, find, and write race reviews!
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·         SmartShake Bothal Tumbler and flasks:

o   I have several of these bottles and they are absolutely amazing! They are vacuum sealed, stainless steel, and keep your beverages hot for 12 hours and cold beverages cold for 24 hours!

§  This weekend only you can buy 2 for the price of 1!

•      https://smartshake.com/pages/bohtal 

·         Vital Protein Bars and protein!

o   These bars are absolutely bar far the best protein bar I have ever tasted! The salty chocolate peanut is to die for! It honestly reminds me of a Reese! Also, all of their proteins are NSF certified!

•       https://www.vitalproteins.com/products/vital-performance-protein-bar