Friday, November 22, 2013

Another Great Week...

This past week my workouts have all been pretty dang awesome:

Monday:  after working all weekend and feeling pretty crappy on Sunday I really liked this run .. 7 miles in 46ish minutes.  1.5 mile warm up @ 8:19 pace then I dug deep and finished with an overall pace of 7:04. 

Tuesday:  Amy's spin class ... My goodness this was by far the hardest spin class I have ever taken.  Amy made us work like crazy and I was a hot mess after this class.  I also too the CX works ( core class ).  Abs galore!!!

Wednesday:  18 miles of pure bliss in 2:09:59.  I NEEDED this run!  I started from my house and ran 4.5 miles to the Summit North Marina where I met these crazy girls:

And lucky for us it was HAPPY HUG A RUNNER DAY!! 
So they were waiting for me as I came down the hill to the marina and we started our adventure along the canal!  13.58 miles on the trail and ALL miles were sub marathon pace!

Dawn making sure we do not get lost!
We also found an amazing sight:

BATHROOMS!!  But....they were locked ... Darn it!  We need to find out why and when they will be open!

I also wore my Mizuno Wave Riders and they were the perfect shoe for this run!  This is a combo made in heaven ... MIZUNO + FEETURES!

I got called into work and worked 12 hours so Thursday was a much needed REST day.  So instead of sleeping the day away I went to WholeFoods with Angel and Dawn. 


I pick up this find and cannot wait to start using it! 

We also made a pit stop at the new Athleta store and I spotted these beauties

This is a beautiful new store and I am confident it will do very well here ... but I am a total Oiselle girl and wish we had a store that carried more of their stuff!!!

Today:  Angel and I went out for a nice little jog in the rain.  6 miles outside then 2 miles inside on her TM followed by a little TRX! 

What are your weekend plans?

Do you use Liquid Aminos? 

Happy Running!

Tuesday, November 19, 2013

HOT CHOCOLATE Philadelphia 5k/15k

I am so excited to be an ambassador for this race!!!  I mean does it honestly get any better then RUNNING and CHOCOLATE?!?!?!  This is the inaugural Philly race and it will be held on April 6th, 2014 both races start @ 7:15 am.  Not only do you get some amazing treats you will also receive a Hot Chocolate Jacket!!! 

Also RAM Racing Series races support amazing charities and the Philadelphia race will help benefit the Philadelphia Ronald McDonald House!  I think this is an amazing charity and I LOVE to give back and help.  Checkout the Charity tab on the website (or click the link) and see how you can give back even more.   So I see this as a WIN/WIN/WIN!
Please register at hotchocolate15k asap and if you use the code DERUNNINGMUG you will receive an awesome mug!
I am so looking forward to this race and hope we can get a huge group to go!
Please feel free to contact me if you have ANY questions at all.
I also want to send a huge congrats to everyone who ran the Philadelphia Marathon and Half Marathon this past weekend especially Lori and Bill who rocked their first 26.2, Ginny, Kathy and Skip ( all amazing IRONMAN athletes ), and Susanne who crushed the half with a new PR!
Happy Running!

Friday, November 15, 2013

New Favorite Running Place

Thank goodness they caught the two jerks responsible for the mugging and robberies!!  Saddest part is they were 15 and 17 years old!!!!!!  What is wrong with these kids and where are their parents!?!?!

On to a more positive subject ... Angel and I ventured out and hit up a new running trail and it was AMAZING!

If you live in Delaware you should check this place out!  It is called the Michael Castle Trail and it is located on the North side of the canal.  We picked up the trail ( after a 4 mile warm up trying to find the trail path ) at the Summit North Marina.  They will be finishing Phase 2 of the trail soon but  Phase one heads toward Delaware City and eventually Phase 2 will connect the trail from Delaware City to Chesapeake City!  We hit some sweet hills in the beginning of the run and could use these hills for hill repeats during a long run!  There is also a 6.1 mile paved trail that you could go super fast on for straight away miles!

Why do hills look not as bad in pictures?!?!  When I was younger my Dad and Uncle would take my brother and I sledding here in the winter!
 Angel busting out some speed!

A crappy picture of a massive barge in the canal.

St. George's Bridge ... new and old.

Some boats at the marina.

Another choice for hill repeat then a quick straight speedy flat!

I had planned on 10 miles and Angel wanted 8 miles but we ended with 12 and 10 miles in 1:23 minutes! 

This is a run/route you may want to do with a running partner or group.  It is pretty desolate and peaceful here.  You can also access the trail from Delaware City at Biddle Point or St. Georges.

I wore my Mizuno Wave Sayonara but would probably wear my Wave Riders or trail shoes next time I run here!  There were a few spots that were gravel or rocky so I want a little more cushion next time.  Check it out!

If you are a Starbucks Lover like me make sure you gobble up this deal ( only 2 days left ).  Plus checkout these cute mugs:

So this week I also went with my Uncle to Planet Fitness and I really liked it there!  It was not crowded, had tons of machines and also had a " biggest loser" circuit training area that I LOVE!

It is a full body circuit with steps in the center and that clock at the top counts down 60 seconds while you are working and 20 seconds to transition to the next machine/step.  This was an awesome workout.  We also did and hour of cardio before and abs after.  Plus,  Planet Fitness also offers tanning beds ( if you like that ), Red Light Therapy, and Massage Chairs!

And it is $10 - $20 a month!  WHAT!!! 
Downfall for me is they do not offer child care or classes but if you are looking for a gym this is a great deal!  And you can use any Planet Fitness with your badge!

So I did a total of 16 miles and circuit training ... which meant Thursday was a much needed rest day!  I decided to gut my sons room and look at all these clothes we are giving to our friends:

Pile 1 of 2!!!!!!  Thank goodness between all of our friends we have 9 boys! 

I wan to wish everyone who is running the Philadelphia Marathon/Half Marathon and the Richmond Marathon/Half Marathon   GOOD LUCK!!!!!!!!  I am bummed I work ALL weekend long and have been doing a ton of on call or else I would be in Philly with my Oiselle on and my cowbell in hand!!!

Rock it Lori and Bill!!!!!!!!!!!!!!
26.2 miles of pure JOY and HAPPINESS!

Who is racing this weekend??!!  Philly? Richmond?

Happy Running!

Sunday, November 10, 2013

Running Safety

First off I have to say MEAN PEOPLE SUCK!!!  This past week a runner was held up at gunpoint while out jogging in his neighborhood between 5-6 pm...the punks took his ipod!!!  Seriously!  Do people actually think runners carry valuables on them while running?  Then again last night a family was held up at gunpoint and had their wallets and phones stolen!  HOW ABOUT GETTING A JOB young punks!!!!!!!!! 

Obviously I am pissed off!  This all happened way to close to my friends house and happens to be on my running route.  So today instead of enjoying a glorious Fall long run I made the safe decision to take my run inside on the TM!  This fueled my fire and made me think about what more I could do to be safe on my run. 

1.  Do not listen to music while running on the road or in a desolate area.  I do not listen to music when I run outside but if you prefer to use music make sure you leave the volume low or leave one ear piece out.  You do not want a sneak attack or to dull your senses while running!

2.  Tell your family or friends where you are running and how long you plan to run. 

3.  Carry your phone on you in a fuel belt or pocket.

4.  If it is dark make sure you wear BRIGHT colors or reflective gear.  Maybe even use a headlamp or hand held lights.

5.  Carry mace with you while running ... This is something I need to do!

6.  Alter your running route and mix it up so you are not always running in the same place at the same time.

7.  Do Not Run Alone!  Easier said then done sometimes but the saying "strength in  numbers" is so true!  And who would want to mess with a bunch of sweaty smelly endorphin high runners???

Hopefully this situation will be resolved asap but for now make sure you are aware of your surroundings while running!!

This past week I have had some pretty good runs and an intense workout on Tuesday that left me sore for 2 days!

Monday:  15 miles in 1hr 55 minutes.  This was a GREAT run!  We decided on the hilly course and stuck to main roads due to above mentioned incident.  Angel was spot on and strong on this run and I felt pretty great too.  I had one sore spot in my calf that made me a little nervous but it just felt sore not painful.

Doesn't everybody text the super awesome PT person while running?!  

After the run Angel took me to Willey Farms ... OMG I am hooked!  It has been a few years since I last went to Willey's and I have definitely been missing out!  Best fresh made honey peanut butter I have ever had!!!

Tuesday:  Well  the plan was to take Amy's spin class but Amy was not there!  Boooooo ... I was not a fan of the substitute instructor so Angel, Dawn and I hit up the Fitness Center.  I did the Stair Monster for 43 minutes then did a complete legs workout ( WHAT WAS I THINKING ? ).  Lateral hops, squats, walking lunges, wall sits, dead lifts and ab work!  Ouch.

Wednesday:  Easy paced 7.2 miles in 55 minutes.  I was nervous how this was going to go since my legs were so sore from my previous workout.

Thursday:  REST day and lunch with my amazing girlfriends!  It is so wonderful how just being around positive friends can change your whole outlook on life! BLESSED!

Plus Lauren made these heavenly Salted Caramel Cupcakes!!!!

Friday:  Quick 4 miles in 30:23 before the Sallies vs. Middletown football game!  I just love Friday night football games and sharing them with my boys!

Saturday: My hubby had a softball tournament all day so I laced up and ran a few miles between his games.  My goal was to run 7 miles all sub marathon pace ... well I did just that and better.  8 miles in 59:32 .  There were some hills had lots of wind so I am pleased with this run.  My hubby said I looked very relaxed and strong while running.  Excellent!  His team, who is also sponsored by Mizuno, made it to the Championship but lost by a few runs. 

Today:  15 miles in 1:55:18 ... as said above plan was to run outside but took it inside to the TM instead.  After my run I went and did some marathon grocery shopping with my parents and had a delicious dinner with them at Two Stones Pub!
Dogfish  Head!
  So refreshing! 

I hope everyone had an amazing weekend ... I want to send a HUGE congrats to my friend Tracy on running her 2nd half marathon and crushing her time!!!  I am so proud of her!

Happy Running!

Monday, November 4, 2013

Designer Whey and SMARI Icelandic Yogurt!

I am a huge fan of Designer Whey and so far ALL of their products!  I was so excited to receive this amazing box of goodies:

With this little secret envelope:

If you have not tried Smari Organic Icelandic Yogurt you are truly missing out big time!!!  We love yogurt in our household and Smari is now my favorite.  I really hope more stores close to my house start to carry Smari asap!

This past week I made homemade Peanut Butter Chocolate Designer Whey Protein bars....They were a huge success with my boys:

I looked in my pantry and came up with this

2 cups rolled oats
4 tbsp. Designer Whey Protein Powder
1/2 cup Raw Sunflower seeds
1/4 cup Chia Seeds
1/4 cup Cocoa Powder
3/4 Blue Agave
3/4 cup Natural Peanut Butter

Mix all dry ingredients together then combine Blue Agave and PB
Mix well then press firmly in a 9 x 9 pan and place in refrigerator for a few hours.

The boys taste tested before I could snap a picture!

I am loving the versatility of mixing Designer Whey into every day foods especially homemade pancakes and waffles! 

Here are some of the NEW products I love:
Love the Strawberry!!!
Vanilla Almond is Amazing!

I get so bored with plain Vanilla and Chocolate flavors so these two flavors were a nice change!  Especially the Vanilla Almond! 
I love the convenience of these products!
I LOVE how convenient and tasty these products are ... the Protein 2GO I seriously just carry with me in my purse or gym bag and add water for a super fast recovery drink post run/workout!  Does it get any easier??

So if you are looking for a protein mix or products I recommend trying any of the above!!  Check out FitFluential and Designerwhey for more details.

Happy Running!

This post is sponsored by FitFluential LLC on behalf of Designer Whey.  All opinions are my own.

Friday, November 1, 2013

Recovery Week Post MCM

Happy November Everyone!!

This week has pretty much been all about the recovery and gearing up for my next marathon.  I have some kinks to work out to reach my goal but I am so glad I know what they are! 

Monday: My quads were still a little sore so I took the day off to recover and went to have my hair cut!!  Bye bye hair!   Do not laugh at my Rock Tape!

Tuesday:  Amy's spin class...So much for a light easy recovery ride!  She went full throttle and I am not the type of person to not join in!  It was exactly what I needed ... plus all my friends were there with me!  Angel, Dawn and I did a little core work and chatted about the MCM.  Angel is amazing and wanted Chipotle so that's where we went for this delicious mound of goodness:

I am addicted to guacamole!!!  We talked A LOT and it was exactly what I need!

Wednesday:  Stair Monster for 43 minutes of interval work!  5 super sweaty miles in 43 minutes  followed by squats,  lunges and abs!

Thursday:  HAPPY HALLOWEEN!!! 
Fun with my little man at his school party!!

We had a great time trick or treating with friends and family!!

Then off to work for me .... BOOOOOOO!

Friday:  Finally laced up and did an easy 5.2 miles in 41 minutes.  I decided to use my Mizuno Wave Rider 16's for the extra cushion.  After my run I did so weight lifting and again worked on my core!
I love Friday nights at the gym because everyone that is there is serious about their workouts and going hard!

Now off to work I go again!

Hope everyone is having a exciting Friday night!

Anyone racing New York City Marathon this weekend?

Good luck to all work are running NYCM!

Happy Running!