Recovery week when it comes to mileage volume, but no shortage of intensity. Weekend escape to a farm in Minnesota where I watched Hadley & Jeremy get married!
Monday:
Tempo Run 9 miles: 2 mile warm up 5 mile tempo (7:25, 7:20, 7:25, 7:29, 7:15) 2 mile cool down
CrossFit: 3x3x3x3x3 Front Squat, Max: 113 lbs. WOD: 5 Rounds (155/105) I did 63 lbs. 1 Power Clean 2 Hang Clean 3 Front Squat (unbroken) 30 double unders (I did jump tucks)
Tuesday:
CrossFit: Turkish Getups with Kettlebells 3x3 right and left WOD: 3 Rounds 10 Handstand Pushups (I modified on a box) 30 Box Jumps (20 inches) 50 Lunges 70 Situps Time: 17:25
Yoga @ CorePower, 1:00:00
Run 5 miles, recovery @ 9:00/mile
Wednesday:
Speed Workout: 6 miles total, 8x400 at :87-:90 each
1. Want to have fun? 2. Stay, get or be healthy? 3. Kick some ass (even if it’s your own)?
Yes? Ok, great!
I am so excited to announce that in two weeks I (along with two other amazing coaches. Follow their tweets here and here) will be launching a free comprehensive training group out of lululemon athletica Rush St.
Here are all of the juicy, goose bump-inducing details:
This group will properly train you for the following races:
The group as a whole, will begin meeting on TUESDAY, APRIL 3 and end with the Chicago Marathon on SUNDAY, OCTOBER 7. All runners of all levels are welcome, even if you’re not training for anything specifically - we just want you in on the fun!
Some dates to note:
13.1 RnR Chicago is on July 22. Training begins on Tuesday May 1.
The SeaWheeze lululemon Half Marathon is on August 11. Training begins on Tuesday, May 22.
Chicago Half Marathon is on September 9. Training begins on Tuesday, June 19.
Chicago Marathon is on October 7. Training begins on Tuesday, June 5.
We meet the following days: at 930 N. Rush St. unless otherwise noted
- Tuesdays at 6:30 pm. Runs are 3-6 miles
- Wednesday mornings 6am (optional) speed workout, meet at the 400m track located between Pearson and Chicago behind the Museum of Contemporary Art.
- Saturdays leaving promptly at 7:30 am – long run. Will range from 60 minutes to 20 miles.
Besides the fact that it feels really good to just chill out in a hot bath for 45 minutes (who does that anymore?) I love taking epsom salt baths the day after a long run, hard race, or marathon. Why?
One old home remedy that works is an Epsom salt soak for sore muscles. The scientific name for Epsom salts is magnesium sulfate. When you soak sore muscles in Epsom salts, your body absorbs the magnesium and the sulfates through your skin. According to epsomsaltcouncil.org, research supports that an increase in your body’s magnesium levels can improve circulation, ease muscle pain, flush toxins and heavy metals from cells, improve nerve function and relieve stress. Your skin also readily absorbs sulfates through an Epsom salt soak. Sulfates play a role in forming joint proteins and help detoxify your body.
I buy my epsom salts at the pharmacy and put no less than 2 lbs. in warm-hot bath water. With a laptop propped on the edge of the tub, (live dangerously, why not?) cue up some shows on Hulu.com, have a cup of ginger tea nearby and you’re on your way to post-marathon bliss!
I arrived in Argentina today and what an excitement-filled 11 days it’s going to be! Here’s what I’m excited for:
Sundresses in February Wearing this hat Grass-fed beef and Malbec Meeting up with Hadley Cooking class Bike rides Tango shows Flying home by way of Austin, TX to run marathon #16 BBQ and tex-mex Cowboy boots Wearing a super cute outfit for the race… pic to come…
The 5K version of what's going on at walktothemailbox.com. Chock full of the stuff that fuels me: food, cooking, giggles, quotes, snippets of inspiration.
