Weekly Recap + Miles

imageWoke up Wednesday with every intention to get in my tempo run before the sun, but due to Graston the day before I was insanely sore. So I slept in… With the pup and hubs! All intentions went into making it a ridiculously amazing day.

Luckily after a few hours and all the drinks… Aka Green Smoothie + Green Tea + Water… I felt ready to go, and had time before all the meetings in the afternoon.

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Ya’ll know I’m obsessed with this vest.

Not as fast as I would have liked to see, but considering all of the ice patches and snow, I’ll take it. Followed by upper body strengthening… Because #strongisthenewskinny

Ended the day with dinner with the family at Outback. Go and eat the Salted, Carmel cookie dessert… Words cannot describe.

Thursday.

Crosstrained and crushed a HIIT workout from the Tone It Up girls. I always end up doing my own thing, but I’m also always looking for new ideas on things to incorporate.

My morning workout went something like this:

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Started with 25 minute crosstraining warm-up, and followed it with some static core work. FTW.

Friday:

Planned a long run, but opted to cut my run short due to the lingering black ice with the freezing temps. But it felt great to run early. And bonus: ended my run in flurries ❄️☺️ Happy Friyay! Indeed. Also got in some PT stretches and core work.

When I arrived at my office, I got the sweetest surprise on my door. Runner Girl stickers! Obviously the people I work with know me well.

After an extremely busy week, I couldn’t wait to get home and relax with…. All the wine. Also, finally saw “Steve Jobs.” Not the greatest film, but very interesting documentation of Job’s life. If you are an Apple fan, or interested in their story. I recommend. I teach Visual Literacy and know the story of the “Steve’s” well, so it was awesome to see it. Michael Fassbender and Kate Winslet were awesome!

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Happy Friyay! What’s on your agenda? Who’s running in the snow?

 

 

 

Friyay Faves

Happy Friyay!

1. Today my team Oiselle release the elite running kit and it is everything.

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Seriously Kara Goucher is my spirit animal. She is so fierce. #fangirlstatus

2. Music to my ears….  Welcome back Bey, and why did Gywneth and Chris break up?  Coldplay and Beyonce pair up for this beauty “Hymn for the Weekend.” Gorgeous song and video. On repeat… His voice is magical. Can’t wait for the SuperBowl Half Time Show.

This will put you in the perfect vibes for the weekend.

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3. Yes Please! 

Currently reading Amy Poehler’s first memoir… still a ways togo, while not as funny as I expected the girl can write.

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Have you read this? Thoughts?

4. Cinnamon Bun Oreos….. WHAT?????????????????  #GetInMyBelly

Oreo will release a new cinnamon bun flavor
Found this pups at Target. Expect a detailed review soon. NOM NOM.

5. My Valentine’s Addiction…

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I may have or may not have purchased WAY too many red and pink items at Target, but Valentine’s Day makes me SOOO HAPPY ❤ I know it’s just a Hallmark Holiday, but I’ve always loved it since I was a kid. And now, I’m extra lucky as I get to celebrate our wedding anniversary around the same time.

This will be one of many trips to this gorgeous isle in preparation for ALL THE THINGS.

xxoo

Run this Life: Cold weather apparel edition

The Blizzard of 2016 brought the winter weather we’ve been expecting on the East Coast… It’s been COLD. Which means you really need to be EXTRA motivated to get outside!!!

Last year I trained pretty much all year round. When I was working with a coach he pushed me to do ALL my training runs outdoors — and I did. Unless it was especially icey, I was running outside. And looking back it definitely made me a stronger runner. Don’t get me wrong, the treadmill can be great for workouts at times, but if you can get outside DO IT. Why? Well if you are training for a race … then you need to be prepared for all conditions mother nature throws at you!

Or maybe you are like me and just think running outdoors is just much more fun!

Needless to say over the years I’ve been honing in on the best attire to keep warm, but not too warm. Everyone is different, but here are some general guidelines I’ve been using. I’ve gotten several tips from Runner’s World and a number of fellow runners on the East Coast and Midwest. I envy those West Coast runners that NEVER have to jump over puddles and snow (story of my life this week)!

1. First things first – LAYER, LAYER, LAYER

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It’s always COLD when you start (think “Feels like -2” even though it’s  7 degrees!. So you bundle, bundle, bundle… but then after one mile you are sweating! This chart is a great guide for layering attire. Once you do a few runs a various temperatures your body will adjust and you’ll realize when you can go with less/more clothing. I know that 35-45 degrees is relatively warm for my internal temperature and only need a base layer, but below 30 is when I need to consider a thicker base layer or a thin vest layer.

Temperatures are one issue, but so are the conditions aka. Wind/Sun/Clouds. When its windy and/or cloudy you can predict you will be colder. When  the forecast says “abundant sunshine,” you an expect to be warmer.

2. Check the Weather!

The beauty of technology is that there is an APP for everything! Most phones come with a weather app and you can get an idea for temperature changes. For instance in the spring and fall there can be dramatic changes in a two-hour time frame, which is something if you are aware of you can prepare for with you layers!

3. Protect YOUR Digits

My fingers tend to be my biggest issue… I have Raynaud’s disease, so my finger tips tend to go white very easily and it takes awhile to improve circulations. It took me a while to find gloves that worked, and even then I still need to take extra precaution.

I alternate gloves, I have pairs for warmer weather, fall, and the brutal winter months.

In the spring and early fall I actually just wear a basic pair (from Five Below) that have the iTouch fingertips.

Come late fall and warmer winter days my go-to gloves are:

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Oiselle Lux Gloves $28

Another great pair the Oiselle Power Stretch Gloves/Mittens.

And for the very cold months, basically every day right now, I’d suggest the Nathan Ranger Convertible Mitt or these Nathan PopTop Convertible Glove/Mitt.

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Nathan Ranger Convertible Mitt $25-60

Bonus tip: HotHands Hand Warmers!!!

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4. Head, Shoulders, Knees, and Toes

The warmer your head is the warmer your overall body temperature is. However, keeping your head to warm you can easily overheat.

I’m a huge fan of running in hats when training in the summer, because they provide good coverage. I’ll add an ear band/warmer as the months get colder… and it varies on the thickness of them.

I’d suggest having a lightweight one and a heavyweight one!

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Some great lightweight options include: Asics and Oiselle.

My favorite heavyweight is from the C9 Champion Collection at Target.

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C9 Champion Headband, Asics Stormshelter Jacket, Nathan’s Ranger Mitts.

When’s its really cold switch to a beanie, or double up with a beanie and a headband.

Top beanies: Oiselle Lux Beanie and Brooks Joyride Beanie.

5. The Pigs

As many of you know I’m a huge fan of all things Pro Compression. I wear them ALL year long. I love the marathon socks, but I also wear the low trainers. Both are perfect in the winter. I even wear the marathon socks UNDER my tights. #keepittight

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Pro Compression, Marathon Socks

I recently discovered Feetures! And they are soooo comfy and warm, and really great for shorter runs!

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Special thanks to Feetures! from BMRC!

 

 

 

 

 

 

 

 

6. My Winter Faves

Ok.. so my TOP choices:

Tights

It’s fun to have basic pairs and some colorful ones.

Nike Running Tights and Nike Thermal (extra warm and can layer tights underneath).  I’ve also recently been obsessed with these Nike Running Tights lately and the Oiselle Moto Lesley.

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Base layers

For the less cold days I love all and everything Oiselle. One of my favorite pieces is the Flyte Long Sleeve, it’s perfect paired with a lightweight vest, like the Gilman for those 30+ days.

For anything below that I rely on Under Armour — the Fly-By Turtleneck is a fave, and very comfy. I also rotate with the Coldgear Cozy Neck Shirt. If you follow me on IG you’ll see these alot! 

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Jackets

Last year I got a great deal on the Storm Shelter Jacket from Asics — and it was a lifesaver! I wrote it almost every run in February. It’s out of stock, but I’d suggest searching for one or finding something like it. It’s great to protect against anything Mother Nature throws at you — rain, wind, sleet — you name it. And it keeps you toasty.  (See photo above).

Friends of mine also love the Oiselle Wallace Jacket, available here.

I also rely on the Nike Element Half-Zip for everything in between.

7. What to Wear Running

When in doubt, visit What to Wear Running. It takes so much thinking out of the equation! Thank you Runner’s World. Once you have your go-to pieces this can serve as a simple guide line.

 

***Update from my run this morning. 26 Degrees at the start, 5 miles 28 degrees/flurries at finish.***

I was a little chilly at the start, but warmed up after a mile and didn’t overheat.

Head: C9 Champion Headband

Hands: Nathan Ranger Convertible Mitt

Base layer: Flyte Long Sleeve

Outer later: Nike Running Tights and Nike Element Half-Zip

Feet: Pro Compression and Brooks Running Ghost, Berlin Special Edition!

Life Lately…

Happy Hump Day! 

If you are on the East Coast I hope the snow around you is melting and you have been able to log some miles!

There has just been to much snow around me, but hoping that changes this week!

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Seriously this is too much!

My Monday commute looked like this:

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Fun, right? Thank goodness for 4-wheel drive.

ehh… Needless to say I was pushed to hit the Treadmill for some recovery miles.

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At least I got to rock shorts and tank!

I was also able to get a kettlebell, full-body work out in too!

Not much more progress on Tuesday, so I crosstrained on the spin bike and focused on some core work early morning, before heading to my PT appointment at lunch.

It was my first session since my initial evaluation and I was looking forward to it! After my deep tissue on Friday my hips were finally feeling loose, but still so much tightness in hamstring, glute, and quad.

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…basically.

After some intense stretching, we spent time working using the Graston Technique. (If you’ve never had it and have tightness in any of these areas, I highly recommend!!!). I saw the same PT over the summer for issues with my left knee/IT brand and these really helped, so we are hoping that he can work some magic on my sciatica nerve pain. He worked on a lot of the surrounding areas to try and target my pain points. It hurt SO GOOD (John was on to something here). We also incorporated movement into it to help trigger point and exercises.

Graston Technique Tools.
Graston Technique Tools.

… I think I’ll be swore tomorrow!

I was able to end the day with an amazing practice on the mat with Adam at Enso Yoga; my favorite part of Tuesday. Do you ever feel that a practice is made for you? It was filled with tones of hip strengthening and stretching — a solid theme for the overall day!

Nameste. #yogaeverydamnday

 

Have you ever been to PT? Best part of treatment?

Monday Motivation.

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#Repost @andreaduke1

・・・
Wisdom from Dre on for 2016 – Let life kick you around once in a while. Fall down, scrape your knees, collect some scars. All of that shows that you LIVED! It may hurt at first, but the strength, confidence & grit you earn will outweigh the pain. #Upgrade2016 #BeMoreHuman

Last week of January, take it…  embrace it, and make sure you SHOW UP!

#Blizzard2016

We woke to SNOW. A lot of it. We had to shovel a path for Roma to get outside, but soon enough she was leaping and hoping in the huge mounds. She simply LOVES the snow.

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Conditions were as drastic as they said. We got about 28 inches in total, and were plowed in most of the weekend. Luckily we didn’t have any where to go. So we shoveled as much as week could and then hunkered down for some quality time with Apple TV… and All the things. (Shoveling is HARD work).

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Chocolate Croissants
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Yes, the snow was that high on our deck. Ekk.

We used the time inside to catch up on some Oscar nominations… This time of the year is MY absolute favorite for movies. We are in good shape to get most watched before they give out the gold man!

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We also finally saw Everest; just in case you weren’t afraid of the snow… you will be. Intense.

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Even Roma enjoyed catching up on the films and snuggling to keep warm!

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And because, what blizzard is complete without hot coco?!

Stepping Out of my Comfort Zone

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Each morning I wake up to a motivational quote from Runner’s World. This couldn’t have been more perfect for yesterday, as I was preparing for my VERY first trail run with a girlfriend.

We met at Ridley Creek Park bright and early for a brisk run through the woods.

I think I was most worried about getting injured or falling, but nearly an hour later and we were done. No fall, no injuries! Time flew by, and it was one of the most challenging and fun runs I’ve ever done. I was blessed to have Des lead me through and guide me on how to climb and take downhills.

It was simply gorgeous and serene, the perfect way to start the day. It was just us, our breath, and the leaves crunching below us, while the sun rose.

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Ridley Creek Park | White Trail

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Ran some additional road miles up to speed to round out 10 miles to start the day before the snow!

Spent the afternoon getting a tune up at Massage Envy; a 90 minute deep tissue to help my sciatic nerve pain. This week I crushed it on taking care of my body…

Monday: Ortho

Wednesday: Chiro and PT

Friday: Trails and Deep Tissue

 

 

Massage Envy
Massage Envy

 

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Eye doctor and first coffee in two weeks! And of course head-to-toe Oiselle.

Needless to say, dinner included all the pasta with the fam!!!

Before we even left dinner the snow was coming down… so we had perfect reason to snuggle up and stay in to finish Netflix’s “Making A Murderer.” And finish up Suzy Favor Hamilton’s memoir, “Fast Girl.”

Making-a-Murderer

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Hope you have a fun weekend! Stay warm, and bundle up if you are on the East coast. If you aren’t, then I’m just jealous.

Monday Motivation.

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#truth from the infamous Fleshman Flyer, Lauren.

Embrace the failure and the heartbreak… But never give up the dream, it makes life worth it.

No matter where life takes you, you always have this moment — where you can look down and focus your intentions and dreams. Cherish the moments and live the hell out of this life.

 

Living with Purpose and Passion…


As each year comes to a close, we begin to prepare for brand new chapter, a new beginning and set goals for the year ahead. A number of people focus on resolutions to get healthy aka lose weight, travel aka finally take that vacation, accomplish new household task, do more, do less, the list is never ending. I never spent much time on resolutions, I guess I never really focused on the beginning and the end so much. Time just kept on going.

That all changed when I was 29, and entering the year I would turn 30. Something shifted as I reflected on what had been amazing decade of love, adventure, and excitement. I’m not sure if it was out of fear or of the general curiosity of how much things in life would change.

Spoiler alert for those of you preparing for this. It doesn’t. Life keeps happening for better or worse as it always had.

However, I made a commitment to myself to do things with purpose from that point and focus on the things that truly made me happy, cherish the sweet moments, and appreciate everything that comes my way. So it was that January were I began writing out my goals for the year.

Is it me or when you actually write something down do you feel more accountable to them? Things written down, just become, well, more real. I supposed that’s why this blog. and many others are so meaningful. It’s real.

My first list, looked something like this: 2014 cal

Every so often I’d take a moment to review it and see how far I’ve come. It was gratifying to see that just with living my life with a purpose and more passion, it was easy to accomplish the things I had wanted.

As you’ve probably have guessed, I’m a runner. Life as a runner can involve a lot of dedication and training and goal setting so a number of my goals were related to my training, but that made it even more exciting to accomplish. Writing down my running goals was something I had already done, so it gave me the mindset.

I ran races, crossed trained more effectively, cooked more, traveled, and focused on myself. Each year since, I’ve gotten into a routine of goal setting, and it’s truly made me more optimistic person, as I reflect on the year and see that I’ve accomplished what I set out to do… with purpose.

So why am I telling you this. Well for one it’s January — and excellent time for planning ahead, but really because each year there was only one goal that I never even made headway on. Why? I’m not so sure. But it’s been eating at me and I just had to do something about it. I always put it back on the list, because I knew inside it was something I wanted to do.

Write.

While, I may be a runner by morning… I am a writer by day, professionally. However, I’ve always dreamed of writing a novel, but as my love for running and the community around the sport has grown, my focus has shifted.

So, while January is coming to an end. This is just the beginning for “Jenny Runs the World.”

Live with purpose. Live with passion. Live the hell out of this life.

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