Last Week’s Workouts

last week's workouts | happyfitmama.com

Seven weeks to Mount Washington Road Race meant last week’s workouts started heating up.  Thanks to my new coach, this training cycle is all about time rather than distance or pace.  It’s kind of a nice change but I’m not going to lie – I still look at distance.  If I’m close to hitting 5 miles (for example), I’ll run past my prescribed time just so I can hit that even number.  Old habits die hard.  🙂

Monday

40 minutes Stepmill Intervals

Strength training:

Mountain Legs Circuit + Bullet proof Upper Body Circuit

Mobility and core

Tuesday

50 minute run, 8:52 avg pace, 311 ft elev gain

Sir Barks-A-Lot, aka Max, has become a tad bit obsessed with running.  I tried sneaking out of the house this morning but he heard me and started barking.  Rather than waking the whole house up, I leashed him up and off we went.  Another PDR for him with zero signs of being tired.

last week's workouts | happyfitmama.com

Morning Flow Yoga @ Bending Bodhi

When class begins in Savasana, you know it’s going to be good.  Lol.

Wednesday

30 minutes Elliptical Intervals

Strength training:

Band pull ups

Cable skiers

DB bench press

DB pull overs

Bench step ups w/ shoulder press/balance

Lateral bench step ups

Split squat w/ off set DB press

Walking lunges w/ med ball Russian twist

Banded skaters + runners

Med ball slams

Mobility + core

last week's workouts | happyfitmama.com

Thursday

51 minute run, 8:34 avg pace, 343 ft elev gain

Kyle and I were on the attack for this run.  Attacking the ascents for all the hills, that is.  I’m feeling stronger on the hills (and got another segment PR for a mega hill that always feels like a slog) but the very last hill we ran had me shuffling.  That’s ok because training is working!

last week's workouts | happyfitmama.com

After I snapped this pic, I just glanced at my phone as I put it away and said “Oh, cool!  I got the moon in the pic!”.  Clearly, I was not fully awake yet.  Moon = streetlight in my morning fog. 🙂

Morning Flow Yoga @ Bending Bodhi

I could totally tell I hadn’t hydrated enough post run when we did King Pigeon Pose in class.  Or should I say, I attempted.  My hamstring completely seized up in a cramp.  Ugh.  Not fun!

Friday

Rest day!

Saturday

70 minute run, 6.5 miles, 676 ft elev gain

I FINALLY found a chunk of time to run on some dirt.  With baseball and soccer season ramping up for my kids, the weekends are becoming less and less about mom and dad’s free time.  With the threat of an all day rain, I had a feeling all games would be off so I headed off to find some dirt.  The temps were around 70 degrees and humid AF.  It looked like April on the trails but felt like June in my sweat rate.  I loved it!  Lol!

While I was running, I saw probably 10-12 men running in groups or solo.  You know what I didn’t see?  Any other women.  I know trail running isn’t as popular with women for numerous reasons (fear of getting lost, wild animals, creepy people, getting hurt, etc) but it seemed super strange to me.  During my run and the ride home, I was brainstorming about how I can get more women out on the trails.

Sunday

41 minute recovery run, 4.5 miles

Max and I went in search of Easter eggs but all I collected was a bag full of poo…thanks, Max. Happy Easter!

last week's workouts | happyfitmama.com

How was your week in workouts?

Linking up with the Weekly Run Down.

How to Be the Best Race Spectator

How to be the best race spectator | happyfitmama.com

How’s your running inspiration right now?

Mine is through the roof after watching the Boston Marathon coverage on TV and tracking friends on Monday.

It’s crazy the wide range of weather that rolled through – thunder/lightening and torrential rain, then sun, warmth and humidity followed up with more heavy rain.   For a lot of my friends running, their goal times got pushed to the side after the half point.  It was too freakin’ hot. Their new goal was to run smart and enjoy the sights and sounds of Marathon Monday.

We had the marathon coverage on in the gym at work all day. I was glued to the screen.  A few patients made the typical non-runner comments –

Why are these people doing that to themselves? Running is so bad for them.  They are going to need new knees by the time they are 40. I don’t even like to drive 26 miles.

It’s amazing that my tongue wasn’t bleeding from all the biting I had to do. I had to remind myself that most of these people have never been a runner and never will be. They don’t get it.  From the outside, I’m sure it does look crazy. I’m sure I even thought running a marathon was crazy before I became a runner.

One thing that I took away from almost every single post I’ve seen on social media from runners on Monday was that the crowd support is what pulled them through the race.

For a runner, having spectators on the course to support you is huge. There is nothing like the sound of cheering and clapping to keep you going. Crowd support can be a game changer when your mind is screaming “You CAN’T do this!” But then a simple, “You’ve got this!” or “Looking strong!” from a spectator can be enough to keep your legs moving.

They convince you that you CAN do this.

In some ways, spectating a race is just as hard as actually running the race. Spectating involves cheering for everyone you see, traveling from point to point to watch your runners and if you do it right, acting like a fool. There’s logistics, strategy and planning. Cheering, clapping and of course, MORE COWBELL, are all good ways to support the athletes. But why not have some fun with it? Those athletes are deep in the pain cave. You job is to make them forget it, even if it’s for 10 seconds. You want to be the best athletic supporter there is out on the course.

So if you are looking for inspiration, go spectate a race of ANY distance and follow these tips on how to be the best race spectator.

Be a Sugar Mama/Daddy.

What makes everyone happy? Candy! Gummy bears, jelly beans, licorice or anything easily digestible and sweet. Another option is orange slices or pretzels. The athletes will flock to you. I remember vividly the Honolulu Marathon in 2014, I was craving salt around mile 21 or so. An awesome spectator had a bowl full of the best damn pretzels I’ve ever tasted. That person knew what’s up!

Make it rain.

If you are spectating a race in the heat, bring along squirt guns or Super Soakers to cool the runners down. If the race just so happens to run by your house, hook up a sprinkler for the athletes to run through. That’s sure to bring a smile to the runner’s face. There’s a local 10k race in mid June that always seems to be on the hottest day possible. The race goes through a neighborhood at about the 5k point that has a sprinkler at every single driveway.  It’s amazing!

Play dress up.

Get crazy with feather boas, wigs, hats and glasses. Wear a banana costume. How can you not smile at someone wearing a banana costume?  The Boston Marathon always has a Santa (he looks so legit!).  Santa makes everyone happy!

Crank up the tunes.

Hook your iPod up to speakers and blast some tunes. The Rocky theme is always good if you are spectating on a killer hill. Bonus if you choreograph a routine to the song.

Signs, signs, everywhere signs.

Signs are a sure fire way to distract a runner from the pain cave. Motivation and inspiring words are great but funny signs are way better. Laughter really is the best medicine. Amanda has a fantastic list of over 50+ sign ideas. And if you can’t think of anything funny, you could always go with the “Tap here for a power boost!” sign.

What’s your best race spectator memory?

Linking up with Coaches Corner.

Last Week’s Workouts

last week's workouts | happyfitmama.com

Monday is the most RUNderful day of the year!  While I have zero intention of running a road marathon this year, I still get all the feels for Boston.  My social media feeds were filled with blue and yellow all weekend long.  It’s hard not to get excited for it all.  Will you be watching on TV or spectating?  I’ll have at least one TV turned to the live coverage at work and I’m sure I’ll be fielding all the usual questions yet again.

Last week’s workouts were a cutback week.  Easy miles with some climbing, gym days and two days of Max miles.  I’m loving having a 4 legged running buddy again!

Monday

Strength training:

DB chest/shoulders pyramid

TRX inverted row

Band pull ups

Bench step ups w/ balance

Lateral lunge and reach

Reverse lunge w/ balance

Band skaters

Med ball slams

30 minutes Stepmill intervals – 1 min up/1 min down x 10

last week's workouts | happyfitmama.com

Tuesday

35 min run, 8:50 avg pace, 187 elev gain

Max wanted to run with me so we hit the pavement for some easy miles.  I’ve never had a dog that enjoyed running on the road.  Rudy and Cooper only loved the trails so this has been a nice treat.  I haven’t taken Max running on the trails yet.  He still needs to work on his leash skills and I don’t think we are ready to let him off leash just yet.  We’ve had some close calls where I’ve nearly did a face plant because he decided he wanted to smell what was on the left side of the sidewalk not the right. Having that happen on the trails would surely cause some damage…to me, of course.

Morning Flow Yoga @ Bending Bodhi

Wednesday

Strength training:

Mountain Legs Circuit

Bench press

Cable flys

Cable row w/ squat

Band pull ups

Med ball slams

Mobility + Core

30 minutes Elliptical Intervals: 10 min w/u, 2 min on/1 min off

Thursday

38 min run, 10:09 avg pace, 735 ft elev gain

Kyle and I met up for some early morning hill repeats up our favorite beast.  Last time we did this workout about a month ago, we did 5 repeats (in addition to warm up and cool down) in the allotted time.  Today we got in 6.  Training is working because I felt stronger and even snagged a hill PR on Strava.

Morning Flow Yoga @ Bending Bodhi

last week's workouts | happyfitmama.comFriday

Rest day!

Saturday

52 minute run, 8:50 avg pace, 427 ft elev gain

Kyle and I had planned on running the trails early in the morning before our kids full day of all things baseball (Opening Day ceremony, practice and a scrimmage).  That changed when we both woke up to the sound of pouring rain.  We decided to hit the roads in search of the hilliest route to keep it simple.

Of course, as soon as I got home, Ron told me Opening Day was cancelled.  And then an email came through an hour later than practice was cancelled.  And then 30 minutes later, the scrimmage was cancelled because the fields were too wet.

Whomp, whomp, whomp.

Ironically, the sun came out in the afternoon and the temps got into the mid 70s.  It was gorgeous!

Oh well. We had a great plan and then it fell apart. Never fails!

Sunday

33 min run, 9:02 avg pace, 262 ft elev gain

Easy Max miles for Sunday morning.  It was a glorious 60 degrees – perfect for my first shorts and tank run of the season. It’s crazy that it snowed on Tuesday and it was a balmy 34 degrees on my run Thursday.  Spring in New England at it’s best!

last week's workouts | happyfitmama.com

How was your week in workouts?

Linking up with the Weekly Run Down.