Category Archives: running

Last long run before 13.1: the “get outta my way” edition

Posted by Jess Sutera in #PROOF, confidence, Cox Rhode Race half marathon, half marathon, rundate, runner's high, running

Saturday marked our last long run until the half marathon on May 6th in Providence.

I woke up and immediately thought “I am soooo *not* in the mood for this.” I whined to Scott, I procrastinated a bit.  And then I let the wheels start spinning — hmm, what could I do to get myself motivated?

I thought over a couple of routes that seemed more appealing given the weather was chillier than I thought and there was a definite wind I wasn’t in the mood to battle by the ocean (two of the routes I had in mind go right by the ocean). We finally settled on running Wakefield Lake, about ten minutes away from our house — it would takes us three loops around to get to 10.8 miles (it’s 3.6 miles once around). <–and no, Heather, it didn’t annoy me that we didn’t run an extra .2 miles to make it a nice even 11 miles, hehe ;-)

Three loops. “I can do that.” I thought to myself. Three loops somehow seemed faster than an out-and-back route. I figured if I tricked my brain into thinking it was a much shorter run, maybe it would go by faster and I’d settle into a nice groove.

And it kinda worked.

I say “kinda” because the first route downright sucked. I was NOT in the game, my body felt sore (particularly my obliques — standing ab work I taught during class on Thurs AM clearly did it’s job!) and I just wasn’t into it. We passed our car, stopping briefly for a few sips of water and a honey stinger and pushed on. Scott tried to give me an “out” – saying we could do two loops and call it a day, but being the stubborn ass that I am, I refused. Actually got annoyed that he’d even suggest it — and I’m now thinking he did that by design, knowing that would only fuel me to push through those second two loops just a wee bit faster. (He’s a tricky one, that Sutera!)

The third and final loop was upon us before I knew it — and after stopping once more for water and a stinger, we carried on. This time, we both got a little more chatty. And started noticing just how rude the walkers and other runners were on this lake path. Not one single person got out of our way as we approached. Every single time– we were the ones to swerve into the street, run into the dirt on the side of the path or literally stop while they passed us, refusing to move even just enough for us to pass by, single-file. Seriously?? There should be some unwritten rule about this — if you’re walking or running with two or three other people, shift into single file so others can pass you now and then. There were these three women we passed twice who were so caught up in their little chit-chat that they legit didn’t budge an inch. We were practically in the bushes trying to pass them – Scott even tried stomping his feet as we approached them but even that didn’t work. Good grief. Get outta my way people!! That’s all I wanted to say, I was seriously peeved by the end by their lack of etiquette.

<<annnd end runner’s rant>>

But ahh, the end was upon us, just a straightaway before we turned down the street to where our car was parked. I suddenly found that second wind I didn’t realize I had (the second wind I’m hoping I get come race day that’ll help me power across that finish line like a rockstar!) and pushed it until the end. It felt downright awesome. I was so proud of myself for pushing on, getting it done, not giving up and feeling great by the end.  It was definitely the confidence booster I needed, and was looking/hoping for. 

And now? We’re totally ready to rock 13.1 next Sunday. <–wheee!

Running + barre: revisited

Posted by Jess Sutera in running, strength, conditioning, core, barre n9ne, 60 day transformation, endurance

Last May, less than two weeks into the 60-day barre n9ne challenge, I wrote about running + barre and how great of a combination it was turning into for me. At the time, I was still very, very new to barre and had barely scratched the surface in that post about just how amazing of a pairing barre workouts can be with running.

I have been meaning to revisit the topic for awhile now but after seeing this fab friend posting on Facebook that she was adding barre and yoga work to her (first-ever!) half marathon training plan, I knew it was time to get crackin’ on this post.

So, in no particular order, here is what makes running + barre an awesome marriage (at least IMHO…)

Strong hammies and glutes = happy knees. It’s no secret that I’ve had my fair share of knee issues over the years. There was an ITBS flare-up after my first half marathon (that required PT) and then there was a fairly minor case of patellar tendonitis after my second half marathon (sensing a trend here, are we?).  In both cases, the real issue wasn’t my knees but the muscles surrounding my knees. They were weak. Underdeveloped. In need of some serious muscle conditioning. Since taking barre classes this past year, would you guess that my knees have never been happier? My third half marathon in October did not follow the same pattern as my previous two: I didn’t come away from the experience injured. Quite the opposite. I walked away healthy and fit and strong. I owe it to the barre (n9ne).

Endurance, like whoa. I’ve mentioned this before, but I’ll refresh your memory again. The barre n9ne method (as well as similar barre styles) relies heavily on endurance-style muscle conditioning. In other words — a shitton lots and lots of reps, done with very light handweights or just the weight of your own body (at the barre and on the mat). That endurance requires focus and mental strength to push through all those reps, to allow your body to do the work your mind is trying to tell you isn’t possible. It’s the same endurance (mentally and physically) that’s needed when it comes to running miles (long, short, speedy, or otherwise). My interval workouts are speedier and more powerful and my overall run-durance is way better than it’s ever been (particularly this winter when I really, really wanted to keep my mileage up during the colder months of the year, always a struggle for me int he past). Again, I owe a lot of that to the endurance and mental strength I’ve gained from the barre (n9ne).

Smabs. <—for those of you unfamilar with my lingo, that’s code for “some abs” or “smabs.” Prior to barre n9ne, I had a really hard time connecting with my core, and because of that, I often underworked that part of my body when it came to strength training. At one point, I hated core work. Hated. Did anything in my power to woopsie, skip that part of my workouts whenever possible. Now? I’m working my core daily for hours at a time. Hours?? Yes, hours. Every single barre class I take or teach requires constant vigilance in maintaining a strong, engaged core. During the upper body work, while at the barre working the lower body and glutes, and most definitely during the core-specific segment of the class. In reality, you should be working your core the entire hour of the class. So you can imagine the difference I’ve seen in my core strength after a year of classes. Not gonna lie, while changing for my interval workout the other night, I actually did a double-take in the mirror — I’m rockin’ some serious ab definition. ((ME? Smabs? Who knew?! )) But I digress — back to running + barre and why this all relates. The core is a huge factor in how you run strong. It keeps you centered and sturdy and able to push up and down hills and into those wind gusts It’s partially why I don’t fear hills and don’t totally hate running in the wind (sure, it’s not *fun* per se, but at least I know I can push through it with strength). Once again, I owe it to the barre (n9ne).

Botton line: It’s all connected. And barre n9ne, combined with running, has more than proven that to me. It’s all connected. It all matters. It all works together in perfect harmony.

Running + barre = happy knees; a centered, focused mind; and the strongest body this girl has ever had. <3
(…how’s that for enough reasons to give this pairing a try some time?) ;-)

A return to badass status: interval-style!

Posted by Jess Sutera in #PROOF, Cox Rhode Race half marathon, endurance, intervals, runner's high, running, sweat

This happened last night:

Please note:

  • The glint in my eye
  • The sweat glistening off my shoulders
  • The hair completely drenched (if you saw the back, it was literally dripping down my neck and back, HOT.)
  • …and the sneaky little smile.

That, my friends, would be the smile of someone who has reclaimed badass status as a runner.
 (for more on what exactly ‘badass’ status is all about, you might want to refer to Momma Sunshine’s post on the topic from awhile back, she does it much better justice than I ever could!).

You see, I’ve had some decent runs lately, my longer runs have gone better and better, but I haven’t really been focusing on intervals as much lately. Last night I decided it was high time to test out the speed factor. The half marathon *is* in less than two weeks and I do kinda, sorta wanna rock it out come May 6th.

Soooo, intervals it was. And here how it looked:

Building Intervals, Mile Repeat-style

Warm-up: .5 miles at 7mph
Interval 1: 1 mile starting at 7.0 mph and building at each tenth of a mile to 8.0 mph (every tenth I’d up the speed by a tenth)
Recovery: .2 miles at 4.0 (walk)
Interval 2: 1 mile starting at 7.1 mph and building at each tenth of a mile to 8.1 mph
Recovery: .2 miles at 4.0 (walk)
Interval 3: 1 mile starting at 7.1 mph and building at each tenth of a mile to 8.1 mph (same as previous interval round)
Recovery: .2 miles at 4.0 (walk)
Interval 4: 1 mile starting at 7.2 mph and building at each tenth of a mile to 8.2 mph
Recovery: .2 miles at 4.0
Finish with a final recovery round: 6.8-7.0mph until I hit 6.0 miles.
…and then pat yourself on the back, tweet out your success and promptly devour dinner. <–or wait, that was just what I did last night after I was all done, you can choose an alternate ending to this badass tale if you so choose ;-)

Sometimes all it takes is a good old-fashioned sweat fest to put a gigantic smile on my face.
…I. Love. Sweat.

(That and a phone call from Tanya, shortly after the above badassness took place, asking me to sub the 6am barre n9ne class in the AM. Even though I’m teaching my regular 9am slot in the AM too. This goes back to me fully appreciating any and all opportunities to teach. A total and utter priviledge in my book. I “get to teach,” I don’t “have to teach.” Bring. It. On. <3 )

On my mind.

Posted by Jess Sutera in fitness, balance, running, breathe, family, healthy eating, sisters, barre n9ne, career, Cox Rhode Race half marathon

On my mind…

My next trip for work. Booked for mid-May. At first I was feeling anxious about heading back into un-routine mode, but now I’m kind of looking forward to the change of scenery. It also helps that I now have coworkers that love to be healthy and fit like me (score!). I already have a trail run and a healthy dinner planned for one night while I’m there. However, I *will* be seriously missing my barre workouts though — so here’s my call for entries: who wants to meet up with me for a barre class while I’m in Cali? (ahem Naomi??) <—don’t all raise your hands at once now ;-)

A week, run-less. It’s happening. Probably the week after the half marathon. Or perhaps the week I’m in Cali for work. Though, I did just book a rundate while I’m out there. Fail. I guess the run-less week will happen the week prior then afterall! Note to self.

My Nonna. Her birthday is this week (today, actually). And the anniversary of her death is coming up this May. I’ve found my mind wandering to thoughts of her a lot more lately, particularly given the time of year. I had a dream about her the other night and woke up sensing her presence nearby. It was comforting. Everytime I see my little niece Isabel, my mind rushes to Nonna…she would melt in Isabel’s presence, I am sure of it.

*Updated*
One year of barre n9ne classes. Yep, today is also our one year barre-versary. The first day that my sis and I set foot in the studio for the very first time. Little did we know that just weeks later, we’d be embarking on the 60-day challenge and months and months later, our lives would be transformed in far bigger ways than either of us ever imagined. Stronger. Confidence blooming. And now, joyfully fulfilling our passion through teaching.
…one year later. Transformed.

Friends I adore. My friend from college (who is by far the funniest yet most loving and kind person I’ve ever met) just welcomed her first child into this world yesterday. I’m so happy for her and her husband – the two of them are going to be a riot as parents, I can’t wait! And another friend — a friend I met at work seven years ago and instantly connected with (one of those “I feel like I’ve known you since birth” connections) — has a birthday coming up. We’re celebrating the big 3-0 together this weekend. It’s going to be epic. I promised her that and I never reneg on a promise. ;-)

Sisters like mine. Jen is thisclose to defending her PhD dissertation and then graduating with her PhD in May. She’s in the final throes of it — all while raising the most perfect like 17-month old I have ever seen. I am constantly amazed by her. And my other sis Jo is constantly giving me the perspective I look for, the encouragement I need and the inspiration to dig deeper, push harder, reach farther. She’s come a long, long way over the past few years and sometimes I think I forget to tell her that. So this is my reminder to both of them — I am proud to have sisters like you. xo

A husband who gets me. Truly gets me. Who’s gonna push me all 13.1 miles in just over a week. Who I cherish date nights in with more and more each week. Who I can’t wait to celebrate our 8 year (!) wedding anniversary with in June. And who I *really* can’t wait to get back to wine country with at the end of June. It’s long overdue. We’ve earned this one. No doubt.

On my mind.

Work. Workouts. Friends. Family. Loves.
…totally not in order of priority either. ;-)

Running on ‘happy’

Posted by Jess Sutera in Cox Rhode Race half marathon, focus, half marathon, perspective, rundate, running

Now that I’ve been blogging for awhile, one of the things I’ve been noticing more lately among *some* runners out there is that it seems as though there is no joy in running for them anymore. They’re so caught up in getting their miles in, sticking to their training plan, beating their pace time after time after time, and racking up as many race medals as possible. Which *may* be fun for some — please don’t get me wrong there, I’m not here to bash my fellow blog friends at ALL — but I sometimes wonder if, amidst all of that planning and scheduling if the joy in running gets lost in all that clutter, so to speak.

…at the end of the day, shouldn’t running make you feel joyful and happy and ‘high’ on life?

Or is that just me whose ultimate goal is to walk away from as many runs as I can feeling as though I ran happy and strong and proud (*most* of the time, anyway)?

I guess I should preface this all by saying that every runner is different, I totally get that. Every runner runs for different reasons. No two runners are alike. And really, who am I to say that “my” approach to running is any better or worse than the next runner’s approach. Right??

(Wow. This is a very, very long preamble to the entire point of my post today – sorry!!)

Anyway…

My point today? That it feels great to “run on happy.” Casting aside training plans, distance goals, pacing, etc. And just running, and running happy.

That’s exactly what Scott and I did on Sunday. We had no real plan in mind – just to run. Once we got out there we knew it would be on the shorter side because it was kind of gross out and well, to be honest — neither of us were in the mood to go all that far (we were still really feeling the 11 miles we ran two days prior).

So we set out to run…something. Maybe 3 or so miles. Who knows how far we actually went. All I do know is that it ended up involving lots of hills and speed. What started as a “few miles to shake the legs out” became a really, really fun hilly rundate on a dreary Sunday morning.

About halfway through, I found myself chugging up a hill and actually enjoying it. Like legit enjoying the hill work. Huffing and puffing alongside Scott and just letting my body work. No mind games. No worry over how I’d feel aftewards. No real thinking at all. Just working those hills.

And it was just the reminder that I needed — that not every run needs to be pre-planned, nor does every run need to be focused on distance and endurance. A switch in my running focus was exactly what I needed on Sunday. The past few weeks I’ve talked a lot about how my mind has been far too chatty when I run. And truly? It was causing me to miss out on the joy that running brings me. I wasn’t having fun out there anymore.

Now that I’ve realized that that was the reason my running was feeling fairly lackluster the past few weeks, my mind has calmed way down. I feel confident and strong and ready to run on May 6 (note that I didn’t say ‘race’).

I’m going into this half marathon with one goal in mind now — to Run (13.1) Happy.

That is all.

12.5, Proof.

Posted by Jess Sutera in running, confidence, half marathon, barre n9ne, FitFluential, rundate, Cox Rhode Race half marathon, #stretchnow, #PROOF

This would be the smiling faces of two very-pleased-with-themselves rundaters:

(pardon the giant forehead shot, haha)

Saturday marked that 12.5 prove-you-can-do-this-half-marathon run I talked about earlier in the week. I needed this long run to be a good, solid, rockstar run. To prove to myself, to that brain of mine, that I can — and will – rock 13.1 on May 6.

And wouldn’t you know — that’s exactly what Saturday’s run proved to me. It was the #PROOF I needed that my body — and my mind — are more than ready to nail the Providence Cox Rhode Race half in just a few weeks. *Such* the confidence boost I needed.

A quick recap of how the run went down:

Set out around 7:45 after a *really* good night’s sleep on Friday. Sushi the night prior apparently makes for really good pre-long-run fuel. Highly recommended.

Didn’t eat much before I left. This was by design — I just can’t run with much in my stomach…unless I have hours to digest it. I didn’t have that luxury on Saturday. So a handful of fiber one cereal (random, I know) and a bit of water and off we went, handheld water bottle in hand (er, in Scott’s hand) and Honey Stingers stuffed in my pocket.

Utterly gorgeous Saturday morning — bright, bright sunshine, gleaming blue skies, birds chirping. Slight chill in the air. The first leg of our run was fairly uneventful, ‘cept for a really good push up this long, rolling, hill that totally sneaks up on us no matter how many times we run this route. That hill’s got nothin’ on us, for the record. ;-)

The second leg of our run was admittedly tougher. Mostly physically tougher vs. mentally. I tried to push the thought out of my head that we had a good 6 miles left to go, but my body was the constant reminder that the miles were starting to add up. My knees were a little achy (mainly the ache from piling on the miles, not an achy/pain/something-is-wrong ache) and my upper back was starting to get tight. (I think I’m focusing a little *too* much on keeping proper upper body form when I run now…I totally blame that on my barre n9ne practice which is *all* about form. I need to relax that ‘shoulders down and back’ b9 form thing a bit when I run I do believe…note to self.)

It was the final mile of our run when the whole #PROOF thing really settled in. I thought to myself that we literally just ran almost 12 miles and I still felt pretty darn good, all things considered. And if I was feeling that decent on a training run, I sure as hell ought to feel pretty decent running all 13.1 on race day. I got this, why yes, yes I do.

And guess what? By the end of the run, I was tired, sore and ready for the oatmeal I’d been dreaming about for the past 12.5 miles (hehe), but I didn’t feel half bad otherwise. No pukey feeling (as has been known to happen to me in the past on long runs and post-race…I think this fueling thing is finally working for me), no I-want-to-die feeling.

Just spent, worked — and proven.

It’s all I needed. Well that – and a good long stretch, too.
With picture #PROOF of course (see? I really DO stretch now, look at me!)


PS – remember that time I mentioned I was itching for change? Well – I went for it on Saturday. In a big way. This is by far the sassiest haircut I’ve EVER had. Not gonna lie — I kinda love it ;-)

Tweaks in training, and mind/body connections

Posted by Jess Sutera in 60 day transformation, barre n9ne, confidence, Cox Rhode Race half marathon, half marathon, healthy eating, journey, running

This half marathon training cycle continues to feel very different to me. I’ve been thinking long and hard about why that is and I think it comes down to this – I’m a more seasoned runner this time around vs. previous half marathon training cycles.

A seasoned runner.
…me.

Yet, why do I have such a hard time wrapping my head around that concept?

It struck me this weekend that my brain hasn’t quite caught up with my body. And not just running-wise. But let’s tackle the running piece first, shall we?

This training cycle has been much shorter than previous half marathon training cycles. Previously, I would choose a half marathon in the late-summer/early-fall to train for and basically spend all summer loosely ”training” for it. So I had loads of time to get my head in the game on those longer and longer runs, so by the time race day rolled around, it would feel like “just” another long training run for me, mentally. And that worked really well for me, overall.

This time around? I have just 8 weeks to condition the body to run longer and longer distances. Which, quite honestly, hasn’t been all that taxing (‘cept for that snotty run on Friday, but I blame the cold on the ‘taxing’ part) – or at least far less taxing than I remember it being in the past. Which leads me to the whole ‘seasoned runner’ thing. I am proud of the fact that I was able to keep my base at around 7ish miles throughout the winter. Something I’ve never been very good at before…my base mileage in the winter would *really* dwindle and I’d find myself basically starting over in the spring, slowly building back up my run-durance.

So you’re probably wondering what exactly the problem is here then, huh? It’s simple, really. My brain is telling me “you’re not ready” to run 13.1.” Because well, my brain “knows” I’ve only just now hit the double-digits this past weekend. Which means I’m just three long runs away from the race. And my brain is telling me that that is just simply not enough.

But really? My brain is wrong in this case. My body is strong and conditioned and can handle the miles. My brain hasn’t quite caught up to that fact.

…which leads me to the whole “tweaks” piece I mentioned in the title of this post.

To get my brain to catch up a little bit, my next two long runs will be 12.5 miles (basically combining two of our favorite running routes into one long running route). Call me crazy, but I think this might do the trick. (I know, it’s a big jump in miles from my last long run). Instead of 11 miles this week, 12.5 miles next week and then dropping down to 10 miles as my last long run, I’ll do 12.5 this week and again next week and then close out with a 10-miler before a “mini-taper” to race day.

I think this little tweak to the schedule is what my brain needs to catch up to what my body is capable of. This goes back to the whole mind/body connection thing I’ve been all about this past year. Barre n9ne is all about the mind/body connection. My food log-filled journey this past (almost) year on my quest towards intuitive eating is all about the mind/body connection too. So it only makes sense that I continue to make those connections through running. Connecting my mind, to what my body is capable of doing, and trusting it to do just that.

(much more on the whole mind/body thing in a future post or two, especially as my sis and I inch closer and closer to our one year barre-versary, the date when our lives changed forever, thanks to the 60-day challenge and all that has fallen out of that, from re-learning how to eat mindfully, to working our butts off to re-shape our bodies, to paying all of that learning forward by teaching at the studio. Clearly, based on this little preamble alone, I have a LOT to say on the topic. So stay tuned, please. ;-) )

A very stuffy 10-miler

Posted by Jess Sutera in Cox Rhode Race half marathon, half marathon, rundate, running

Friday morning was a rare treat – Scott had the day off from work due to Good Friday. Of course, I wanted to take full advantage of his time (hehe, I’m sure he had other ideas for how he wanted to spend his morning off!) so we decided that Friday would be our long run day ‘o the week.

…despite the fact that we were both in the “snotty nosed” camp, so to speak. Both coming back from annoying-as-hell colds, but both really committed to getting through our first double-digit run together (since this summer!), regardless.

If I could sum up our run in pictures? This is what it would look like:

Let’s just say Scott called me out around mile 8 for being a “stubborn ass” (his words!) when he suggested we cut it to 9.5 miles vs. the full 10 (meaning skipping the final loop before turning down our street).

My response? “I said I’m doing 10, so I’m doing 10. You can go home if you want, but I’m finishing this thing!”

He shook his head (and probably had a nice little running tirade going on up in his head), but agreed to continue on. And I’m pretty sure we were both really glad we stuck it out — it was that final loop (the one Scott suggested we skip) where we both got a burst of energy and found some energy to kick it up the last hill before turning towards home.

And in the end, we did just what we said we were going to do.
…We ran 10 miles. We didn’t stop because we were tired. We stopped when we were done.

It wasn’t our fastest or our “best” by any stretch, but it was a proud 10-miles. It was an ego-tempering 10-miles, too. A really, really good reminder that no matter what – those “tough” runs are always lurking just around the corner, ready to teach you a thing or two.

A couple of lessons learned on this one?

  • Three tissues is *not* enough. Seriously, what was I thinking? I used all three up right away. Duh. The rest of the run was spent snuffling along, annoyed as hell that I couldn’t breathe at.all. out of my nose. Hot.
  • Side cramps are plentiful when mouth-breathing is all ya got. Given the tissue problem noted above, mouth breathing was my only option. Which left me fighting side cramps galore on this run. Excellent.
  • Fuel and water is hard to manage when unable to breathe *and* when fighting side cramps. Have you ever tried to chew something with your mouth open to allow for breathing to occur while running? It’s a comedy show. I was trying to breathe, trying to chew, trying not to choke, and trying to keep my legs going without tripping. I am so cool.

Lesson learned – running while stuffy isn’t pretty, but it *can* be done.  Trust me on this.
<sniffle>

 

On gettin’ ‘er done

Posted by Jess Sutera in motivation, rundate, running

So I bet most of you think I’m one of those rare breeds that never dreads a workout, right?

<waits while you nod your head in agreement.>

Wellllll, guess what? I don’t always jump for joy when it’s time to workout.
…99% of the time, yes. But there is that sneaky little 1% that comes out at the most inopportune times ever.

Like last night. After I spent all day trying to rest up, shake off this sniffly thing I got going on (#notsicknotsicknotsick), before gearing up for a rundate with the hubs after work. The clock ticked closer and closer to rundate time and as we got nearer and nearer to that time, my motivation mojo was slinking in the shadows.

This after spending a good 15 minutes bargaining with the hubs who wanted me to skip the run entirely to begin with. We ended up compromising — originally we planned to run outside, but after our little “debate”, I agreed to revert to the treadmill just in case I wound up feeling icky partway through the run and needed to cut the run short. (plus it would give Scott time to fit in a strength workout since he missed one yesterday). Seemed like a win-win (even for this treadmill-hater).

While I battled around in my head, desperately searching for my motivation mojo, I suddenly remembered a blog post I’d read earlier in the day from Lisa (an awesome blogger if you haven’t checked her out yet). She touched on how exercise is her “drug of choice” — that it’s something she not only craves, but it’s something that makes her feel good both while doing it and afterwards. She doesn’t like how her body feels on days she’s less active than normal.

And you know what?
…I have to agree. 100%.

I spent most of yesterday barely active at all — spending a ton of time on the computer and on the phone for work, and little to no time for me. Being my normal active energetic self. Figuring the least amount of exertion pre-run was probably a good thing. But instead — it totally worked against me. I felt lethargic and blah. Not from the sniffly thing I’m battling, but from the sheer lack of activity. I love my body on “active.” I feel my best then. No wonder my motivation mojo was in hiding. Sheesh. I hadn’t given it any real reason to come out to begin with!

So that brings me to last night’s run.
…on the treadmill.

It wasn’t so bad afterall. <phew> Granted, I was stopping for water pretty often thanks to good ‘ol dry mouth from having a stuffed up nose, but, it wasn’t terrible either. I went slow and steady for just over 5 miles and called it quits at that. Was tempted to push for 6 but the smarter side of me (i.e. my husband over my shoulder!) told me to stop while I was ahead.

So 5 miles all done — good by me, snuffly and all!

#PROOF!

So I guess the moral of this little story is twofold.
…Even I have moments where motivation is hard to come by, and that’s when I dig really deep, focusing on just gettin’ ‘er done (doesn’t have to be pretty)
…Activity is an excellent “drug of choice” (to borrow Lisa’s term for it!), when done in good balance, as usual.

Now — go on. Your turn.
Get ‘er done!

Intervals. FTW!

Posted by Jess Sutera in #PROOF, Cox Rhode Race half marathon, FitFluential, intervals, running, speed, sweat

Monday morning, this happened:

That would be me, covered in sweat, totally worn out but with such a look of glee in my eye, I just couldn’t help but post this pic to twitter right after I finished my interval rounds. <–what? I was proud of myself, ok? ;-)

Plus, it goes along nicely with what you might already be seeing a lot of on twitter and in bloggy land — for us FitFluential Ambassadors (a group I love more and more by the day!), we’ve gotten into the habit of not just talking about our workouts, but PROVING them out by tweeting and blogging about that hard work with picture proof. So if you see me talking up the whole #PROOF thing a lot more up in here, you know why. I love seeing everyone’s sweaty, post-workout glow, it’s so cool!!

But anyway, back to those intervals I mentioned. The reason I was so proud? Not only was I able to push faster during my favorite go-to mile-repeat style intervals, but I felt REALLY strong and happy throughout. <— Happy during intervals? Is she crazy?? (yes, yes I am)

The intervals in question – looked like this (you’ve seen these before):

Mile 0-.5: warm-up @6.8-7.0 mph
Mile .5-1.5: speed round@ 7.6 7.7 mph <–improvement!
Mile 1.5 – 1.6: recovery round @4mph
Mile 1.6 – 2.6: speed round @ 7.6 7.7 mph
Mile 2.6 -2.7: recovery round @4mph
Mile 2.7-3.7: speed round @7.6 7.7 mph
Mile 3.7-3.8: recovery round @4mph
Mile 3.8-4.8: speed round @7.6 7.7 mph
4.8-5.5: Recover!

Thank you happy and really well-rested legs for pushing me through some speedtastically fun intervals to kick off Monday morning in style. I guess the whole 9-miler that didn’t happen this weekend was what did it for me. Maybe that’s my body’s way of telling me that a little speed work in lieu of endurance work isn’t such a bad thing now and then, hmm?

Either way, I was really happy with this, especially the progress I’m seeing with my speed and my ability to push through the pain. I’m hoping this translates well on race day – which is almost a month away. Eeks. How did that happen??