Month / February 2013

by megrunnergirl

Friday Faves | (Run Nerdy) Graphics and Photos Galore!

This week was chock-full of motivational, inspirational, hysterical, (am I missing any other words that end in -al?) graphics and photos. Here are my favorites:

QUOTE OF THE POST: “I learned, one, you shouldn’t ever quit. And I learned, two, you’ll never be able to explain it to anybody.” – Jim Ryun

Read my other Friday Faves posts here. 

by megrunnergirl

That’s It, I’m Putting My Foot Down!

It’s a bit early for my February recap, but…

This month has been too darn full of excuses – I forgot to plan ahead, I’m tired from yesterday’s trip to NYC, I’d rather do an easy run than that scheduled workout, I need the extra rest day, I’ll do it tomor…ENOUGH! Enough, enough, enough.

Whenever I bail on a workout or a core session, I get this bitter taste in my mouth and it lingers until I get myself back on the road again. Yuck. It never fails. February was my first month trying to follow a training plan to prepare for Boston, and I’ll admit, I’ve done an absolutely crappy job following it so far. Rather than finding ways to fit in each key workout, I’ve found excuses to justify skipping them. It has been an unusual month, but just because I’ve been thrown a few curveballs doesn’t give me a free pass to let my training go all willy nilly. What happened to getting serious about Boston?

Not to mention my February Believe I Am goal is to get into the habit of doing more core. To make it more obvious in my journal, I’ve decided to highlight any core/yoga session in pink.

Do you see much pink this month?picstitch

No? Yeah, I don’t see much either. Grrrrrr…

So, because it worked so well last December, I’m self-imposing a “run streak” to get myself back on track. Since I’m in marathon training, I’m modifying it because rest is important: rather than running at least a mile every day, I’m requiring myself to do at minimum 15 minutes of core on every rest day and (at the very least) a plank session 5 times per week. I’m not allowed to take two rest days in a row – that’s when the laziness really starts to kick in – and ALL scheduled workouts need to happen. Period.

I’m not giving up all hope on my ability to follow a training plan, and I have an itching suspicion that the structure itself has me rebelling against it. But that doesn’t mean I can’t work find a happy medium. If at first you don’t succeed, try, try again, right?

Here’s to a strong finish to February and an even stronger March!

QUOTE OF THE POST: “The only thing standing between you and your goal is the bullshit story you keep telling yourself as to why you can’t achieve it.” –  Jordan Belfort 

by megrunnergirl

Friday Faves | Reasons Why I Love Running

In honor of Valentine’s Day (I’m sorry, I had to give in to the chiche cheesy-ness!), this week’s list touches on some of the reasons why I LOVE to run:

  • My quirky and super-clever boss Mark Remy writes some seriously brilliant blogs every week (check it out here), but this one from Monday is one of my all-time favorites: “The Most Important Word In Running”
  • Fellow Sister in Sport chica Morgan (@MoHoSjo) ran a speedy indoor 3K this past weekend and wrote a recap that made my feet literally itch to get back on the track. On running her PR: “A new PR flashes on the screen and I take in a long sweet drag of doing something that I have never done before…In the past I would run a PR and immediately begin thinking ahead to what I needed to run next. I absorb the moment, allow the endorphins to keep me up smiling all night, and I am delighted with the possibilities on the horizon but content with things as they are.” – Read the rest of “Breaking Speed Limits” here.
  • Here’s the most brilliant use of halftime during a basketball game ever:  
          Read more about the halftime mile at the University of Portland here.
  • This awesomeness via @TheRunnerProbs:
    BCykt8NCUAAVhZT
  • And also this via @ihaverun:life is like a marathon
  • Even though Valentine’s Day is SO NOT my holiday (and that I’m a day late now), I have to share this runner-inspired Valentine’s Day gift guide via Running For Dummies – “How To Win Her Running Heart”. A sneak peek:

    giftguide

    I NEED those undies!

QUOTE OF THE POST: “Running has always been a relief and a sanctuary—something that makes me feel good, both physically and mentally. For me it’s not so much about the health benefits. Those are great, but I believe that the best thing about running is the joy it brings to life.” – Kara Goucher

What do you love about running? 

by megrunnergirl

Conquering The Lonely (But Lovely) Long Run

photoWhen I was in high school, I did most of my training on my own with no one but my coach there to push me to hit my 400-meter repeat splits. Those solo workouts made me mentally tough and self-sufficient when I was out running, but there were (far too many) days when I’d make up an excuse to skip practice. I needed and depended on my parents to keep me focused so I could stay on track with my training. Back then, I loved running, but hated having to put in the work day in and day out.

College was a baffling but exciting shock to my system – I remember what a strange feeling it was to instantly have 20 committed, motivated girls to train with, and I grew to love having my best friends beside me on nearly every run. I cherished those silly long run conversations about God knows what, and, even though it took some serious time to adjust, I learned how to work with a pack during workouts. I hardly ever ran alone.

Starting my job at RW meant replacing my lovely ladies with the endlessly goofy guys on staff. Not only are they super knowledgeable about all things running, but they became my support system throughout my first marathon build-up last fall. Having them beside me on every single early-morning long run and blazing hot lunch run played an immeasurable role in the success of that first 26.2. I know I’m already a smarter runner because of them.

Long story short, I’ve come to rely on my built-in training partners.

But, for loads of random reasons, I have to train for Boston alone. Thankfully, I’ve still got the guys for some of my weekday runs, but for those long marathon training runs on the weekends? Just me, myself, and I. I’m not at that point in life where I need the time alone. I’m also a marathon newbie, so I’m still getting used to being out on the roads for forever. (Sidenote: I have the upmost respect for those runners who train for marathons completely alone.)

For most of the past three months, I’ve spent one weekend morning mulling around the house, trying to build up the motivation to get out the door for my long run. Let’s face it, it’s tempting to stay in where it’s warm and there’s a steamy mug of coffee close at hand. It sure beats trudging through slush for two-plus hours, right? This past Saturday was no different. I’d planned on doing my long run on Sunday, but as always, my Twitter feed was bursting with relieved tweets about successfully completed runs. It’s amazing how much a few 140-character posts from strangers can be just the kick in the butt I need. Plus, the beautiful blue skies and fresh snow were calling!

I knocked out 16 miles. Heck. Yes.

Now, I’m learning to love my lonely long runs. I’m starting to find a rhythm when I’m out there, and a 15+ miler (sort of) feels like an eight-miler. It’s becoming less of a mental battle to get out and get ‘er done. I’ve also realized that you really can’t cut corners when training for a marathon (or any distance for that matter!) NO EXCUSES! Here’s what’s helped me lace up and conquer those long runs:

  • Plan ahead: If it’s actually written down in your calendar, you’re more likely to do it. That way you’ll make time for your run and you won’t be inclined to skip it for other things. 
  • Get it done early: Long runs are traditionally meant for Sundays, but there’s something to be said for crossing it off your to-do list on Saturday if possible. Lift that weight off your back early so it’s not looming over your head all weekend.
  • Get online: You might not have a running buddy waiting for you outside, but creating a virtual support system can become a HUGE motivator. If you tweet that you’re going out for a 12 miler, you don’t want to let your followers down, right? Then go ahead and #runbrag a little afterward to celebrate. Your post-run tweet just might inspire someone else to head out for their run, too!
  • Get your gear on: Lay out your outfit the night before, and don’t hesitate to put it on in the morning. You’ll feel silly sitting in your house in your running clothes, so hit the roads where those kicks really belong!
  • Pick a killer playlist: I don’t depend on music for my long runs, but there’s something to be said for those times when one of your favorite tunes comes on and nudges you to pick up the pace a bit. To be safe, I only use one earbud with the volume just loud enough to hear it. That way, I can’t always hear it if there is a lot of traffic, and it becomes a treat to listen to on the quieter parts of my run.
  • Focus on the half-way point: The first half of a long run is the hardest part for me mentally because I feel like I’m heading away from home. Even if I still have a ways to go, I get excited when I finish half of my run because it really feels like every step I take is a step toward home. Breaking up my run into parts makes it more manageable and less daunting.
  • Be creative with your route: I try not to run the same roads twice, so my route maps zig-zag all over the place. Constantly changing up the scenery can help beat the boredom.
  • Remember that it’s worth it in the end: It feels pretty darn sweet finishing a long run. I’ve found that it feels even sweeter when you’ve done it alone. Savor it.
  • And that steamy mug of coffee? It’ll taste even better after your run!

Figure out what works for you and go with it. What inspires you? What holds you accountable? What breaks up the monotony? I took to Twitter to see how y’all tackle those long runs. Here’s what you had to say:

QUOTE OF THE POST: “Life is short… running makes it seem longer.” – Baron Hansen

by megrunnergirl

Friday Faves | Everything Is On Fire!

  • “Retrieving that passion is the only way I could ever hope to accomplish any of those goals I laid out. You can’t MAKE yourself feel it. All you can do is keep your heart open to it returning. Do nothing to prevent it.” – excerpt from Lauren Fleshman’s eloquent and beautifully written post The Fire Still Burns. If you’re stuck in a rut or craving the return of your itch to compete, read it. It’s perfect.
  • “Look for meaning, because meaning endures — it touches us and those around us, and it gives us purpose. And it’s usually right in front of our face, we just have to grab hold.” – via Laura Schwecherl in On Meaning. Read it if you’re interested in a very intuitive take on the phrase “Do what you love.”
  • This epic window display at my local running store. It makes me want to buy ALL of the shoes…seriously. The best part? The box reads, “Caution. Contents inside are very fast.” Bonus points to whoever created it! 426430_10152521858415160_1025914198_n
  • Our Gear Guy’s explanation for the Empire State Building Run-Up:

    (It’s okay, it doesn’t makes sense to me either!)

  • My coworkers and I had our own version of the Empire State Building Run-Up at Runner’s World HQ. It produced this hysterical pre-race photo and this video. Both races made my lungs BURN! Read my #RWRunUp/#ESBRU race recaps here.
    BCX-UU8CEAIJqAj
  • Wednesday was National Women & Girls in Sport Day! How freakin’ cool?!? I made a Storify with some of the best tweets from the day. Check it out here.
  • Sometimes we get so caught up in worrying about a particular race or hitting a PR that we forget why we love to run. In Ann’s post Come On, Let’s Play, the soon-to-be triathlete realized that we’re playing each time we go for a run or race. (Thanks @theirishrunner for sharing this inspiring post!)
  • I need this shirt – talk about a runner/social media person’s mantra! Via @SMACKELI @SBSOnTheRun @dimityontherunBCh5ni6CIAE3h8P
  • There is such a thing as a PURPLE track! It exists at the University of Washington, and I want to run on it now. (My high school’s colors were purple and silver, and we always dreamed of having a purple track to match. Now we know it is possible! Heck yes!) purple track
  • “25 Things You Don’t Have To Justify To Anyone” via Thought Catalogue – Yes, I know it’s not running related, but it’s definitely worth a read. Lots of good things to remind yourself of often!

QUOTE OF THE POST: “Don’t bother just to be better than your contemporaries or predecessors. Try to be better than yourself.” – William Faulkner

Read my other Friday Faves posts here. 

by megrunnergirl

Race Report(s) | RW Run-Up & Empire State Building Run-Up

Ninety floors and some 1,500+ steps later…what I was thinking this week?!?

Here are my recaps for the two run-ups I, well, ran up this week:

Awkward pre-race photo for the win?

Awkward pre-race photo for the win? (Photo cred to Cait’s awesome sunglasses camera!)

Runner’s World Run-Up

Not to be outdone by the ESBRU, my fellow RW staffers and I held our own run-up at RW HQ. (Yep, all four floors of it!) And boy was it glaringly apparent right off the bat that my stair-climbing technique needs some serious work. (This wasn’t surprising since my steeplechase career proved my overall lack of coordination.) Overwhelmed by the excitement (and hilarity) of the start, I completely forgot to go two steps at a time and take advantage of the railings to pull myself upward. Before I knew it, I was bringing up the rear at the finish of our fake race. Thankfully, I have a 86 floors to nail down that technique and take on the media heat tomorrow. Plus, I’ve got some experience throwing elbows at the start from cross-country! Editors of Vogue, I’m ready for you! Check out the video of our event here.  

Empire State Building Run-Upkelly ripa

Holy wow was this race unlike any other that I’ve ever run. I learned that stairs are so NOT my friend. But I also realized that it’s seriously satisfying to say that you’ve run up that ginormous building, especially when you’re  standing alongside it taking in it’s massiveness. That feeling–plus the stunning (but brief) views of NYC at the top–made the experience totally worth it.

There it is! The lights were orange in honor of the race!

There it is! The lights were orange in honor of the race!

The race itself? It was *cough* intense.

I lined up at the front of the media heat–my toes were literally on the starting line!–and I immediately noticed the padded doorway into the stairwell no more than 10 meters away. Talk about a dead sprint into a narrow door frame! I felt the usual mix of excitement and adrenaline while I waited for the gun, but there was an added layer of anxiety as I eyed that ominous-looking gray stairwell. What was this going to be like?!? I tried to distract myself with the fact that Kelly Ripa and Natalie Morales had just lined up beside me–how cool?!?–and I attempted to look not like an idiot while the press took pre-race photos of us. (See above photo!) New goal? Beat Kelly Ripa.

rw crew

The Rodale crew pre-race!

The sound of a horn unleashed the mad rush to the doorway. I actually had an awesome start and was one of the first into the stairwell. (Yay, my years of cross country paid off!) But, like at the RW Run-Up, the craziness thwarted any effort to establish a steady rhythm. I went from one-stepping to two-stepping to using my arms to pull me upward to power jogging without the railing. It wasn’t coordinated or pretty at all.

By Floor 15ish (yeah, I still had 60+ floors to go), my adrenaline had worn off and my stair running turned into a plodding march of survival. The dusty, dry inside air had me breathing heavily and my quads were screaming already, which had me wondering Hadn’t I just run a marathon? Where did all that endurance go? I swear to God I’m fitter than I feel right now! I settled into a two-step hike, using the railings only to keep me upright because I couldn’t figure out how to use them to pull some of my weight. Stupid lack of coordination. I stared (more like glared) down at the steps to avoid the urge to look up at what floor I was on, much like I used to ignore the lap counters when I ran track. I still had way too many floors to go. It was like you could literally feel the weight of the building on top of you.

Around the 40th floor, Kelly Ripa started bearing down on me, and before I knew it we were sharing each staircase. She had a teammate cheering her on, urging her to keep going, and I tried to pretend he was yelling those encouraging words to me. (It was incredibly quiet and lonely throughout the entire race, so there was not much to distract me from my blaring omg-please-let’s-stop-how-many-more-floors?-this-is-insane-consumed thoughts.)

I held off Kelly for maybe 20 floors, but she was rocking this powerful and steady pace. My pace certainly hadn’t picked up any by this point, and she finally passed me somewhere in the 60s. I concluded that she is basically the Energizer Bunny. You go girl!

photo 4

Done and done. Heck yes!

When we were within a few floors of the finish, I started to feel hints of cool air circulating down the stairwell. Sooooo close! I tried to trot up the last few steps–I wanted to go out with some shred of dignity!–and finally reached the open and wonderfully flat landing at the top. I was rewarded with a blast of cold, fresh air and an awe-inspiring view of the city. I staggered through the finish, totally relieved and happy that that wild ordeal was over.

I bumped into Kelly again after the race, and I mumbled something along the lines of, “Awesome job! That was crazy right?” and she told me she agreed. We high-fived each other (I’m sure my mum is totally jealous of me right now! haha) before I was herded into the elevator.

I ran it in 18:29 and was the 5th female in the media division. One news story described it as a “vertical marathon,” which is entirely accurate. I learned that going up is a much different experience that going forward, and that my runner’s strength didn’t exactly apply to 1,576 steps. Overall, I’m SO glad that I got the opportunity to run it, but I think I’ll stick to my marathons for now and leave that craziness for the pros like our Gear Guy Jeff Dengate (who, by the way, won the media heat!)

photo 1

The bling!

photo 2

QUOTE OF THE POST: “It’s not a stair race, it’s a race to the top.” – Jeff Dengate 

Read my other Race Reports here. 

by megrunnergirl

The Game Plan: Getting Serious About Boston

photoHere we are just TEN weeks away from the Boston Marathon, and I can’t believe it’s already so soon! A couple of goals (via my Believe I Am training journal) that I hope to attain this year (and maybe by Boston) are: reintroducing some structure to my training and breaking into the 3:1X’s in the marathon. If the stars can align come April 15–in other words, no blazing hot temps and a healthy me at the starting line–I’d like to give myself a shot at a PR. Regardless of the outcome on that day, I hope to use this build-up as my first attempt at checking those two goals off my list and start turning things like core and yoga into habits.

Which brings me to the training plan below, created by my coworker Budd Coates, a 4-time Olympic Marathon Trials qualifier and Senior Director of Health and Fitness at Rodale. I plan to use this as a framework for my training, modifying a tweaking things as I go, especially because this is my first venture into structured running since graduation. (In other words, I might flip-flop days or adjust paces here or there.) Without further ado, here’s the game plan!

(Approximate Paces //  Long Distance: 7:30-8:10, Easy: 8:00+, Moderate: 7:30-8:00, Tempo: 7:00-7:15, Hard Interval: 6:30-7:00)

Week of February 3 – February 9

Sunday: 12 miles

Monday: 0-20 min easy

Tuesday: 30-40 min moderate

Wednesday: W/O intervals – 10-15 min warmup // 2 x 2 min hard, 2 min easy, 4 min hard, 2 min easy, 6 min hard, 3 min easy // 10-15 min cooldown

Thursday: 0-20 min easy

Friday: 30-40 min

Saturday: 0-20 min easy

Week of February 10 – February 16

Sunday: 14 miles

Monday: 0-20 min easy

Tuesday: 30-40 min moderate

Wednesday: W/O intervals – 10-15 min warmup // 2 x 4 min hard, 2 min easy; 1 x 6 min hard, 3 min easy; 2 x 4 min hard, 2 min easy  // 10-15 min cooldown

Thursday: 0-20 min easy

Friday: 30-40 min moderate

Saturday: W/O tempo – 10-15 min warmup // 15 min tempo, 5 min easy, 5 min tempo // 10-15 min cooldown

Week of February 17 – February 23

Sunday: 0-20 min easy

Monday: 30-40 min moderate

Tuesday: W/O intervals – 10-15 min warmup // 3-4 x 3 min hard, 2 min easy, 1.5 min hard, 1 min easy // 10-15 min cooldown

Wednesday: 0-20 min easy

Thursday: 30-40 min moderate

Friday: W/O short intervals – 10 min warmup // 8-10 x 1 min hard, 1 min easy // 10 min cooldown

Saturday: rest day

Week of February 24 – March 2

Sunday: 16-18 miles

Monday: 0-20 min easy

Tuesday: 30-40 min moderate

Wednesday: W/O intervals – 10-15 min warmup // 4 min hard, 2 min easy, 6 min hard; 1-2 x 3 min easy, 8 min hard // 10-15 min cooldown

Thursday: 0-20 min easy

Friday: 30-40 min moderate

Saturday: W/O tempo – 10-15 min warmup // 30-35 min tempo // 10-15 min cooldown

Week of March 3 – March 9

Sunday: 0-20 min easy

Monday: 30-40 min moderate

Tuesday: W/O intervals – 10-15 min warmup // 3-5 x 4 min hard, 3 min easy // 10-15 min cooldown

Wednesday: 0-20 min easy

Thursday: 30-40 min moderate

Friday: W/O short intervals – 10 min warmup // 5-10 x 1 min hard, 1 min easy // 10 min cooldown

Saturday: rest day

Week of March 10 – March 16

Sunday: 20-22 miles

Monday: 0-20 min easy

Tuesday: 30-40 min moderate

Wednesday: W/O intervals – 10-15 min warmup // 4 min hard, 2 min easy, 6 min hard; 1-2 x 3 min easy, 8 min hard // 10-15 min cooldown

Thursday: 0-20 min easy

Friday: 30-40 min moderate

Saturday: W/O tempo – 10-15 min warmup // 30-35 min tempo // 10-15 min cooldown

Week of March 17 – March 23

Sunday: 0-20 min easy

Monday: 30-40 min moderate

Tuesday: W/O intervals – 10-15 min warmup // 3-5 x 4 min hard, 3 min easy // 10-15 min cooldown

Wednesday: 0-20 min easy

Thursday: 30-40 min moderate

Friday: W/O short intervals – 10 min warmup // 5-10 x 1 min hard, 1 min easy // 10 min cooldown

Saturday: rest day

Week of March 24 – March 30

Sunday: 18 miles

Monday: 0-20 min easy

Tuesday: 30-40 min moderate

Wednesday: W/O intervals – 10-15 min warmup // 2 x 6 min hard, 3 min easy, 8 min hard // 10 min cooldown

Thursday: 0-20 min easy

Friday: 30-40 min moderate

Saturday: W/O tempo – 10-15 min warmup // 20 min tempo // 10 min cooldown

Week of March 31 – April 6

Sunday: 0-20 min easy

Monday: 30-40 min moderate

Tuesday: W/O intervals – 10-15 min warmup // 2 x 2 min hard, 2 min easy, 3 min hard, 3 min easy, 2 min hard, 2 min easy // 10-15 min cooldown

Wednesday: 0-20 min easy

Thursday: 30-40 min moderate

Friday: W/O short intervals – 10 min warmup // 5-10 x 1 min hard, 1 min easy // 10 min cooldown

Saturday: rest day

Week(s) of April 7 – April 15 

Sunday: 40-50 min easy

Monday: rest day

Tuesday: 20-30 min easy

Wednesday: light W/O – 10 min warmup // 3-5 x 1.5 hard, 1.5 easy // 10 min cooldown

Thursday: 0-15 min easy 

Friday: rest day

Saturday: 15-20 min easy

Sunday: 0-20 min easy

Monday: BOSTON!

 

QUOTE OF THE POST: “I’ve learned that finishing a marathon isn’t just an athletic achievement. It’s a state of mind; a state of mind that says anything is possible.” – John Hanc

by megrunnergirl

Race Report | Lehigh Covert Classic Indoor Mile

Reunited! The itch satisfied at last.

Reunited! The itch satisfied at last.

Here’s a quick race recap for my quick, debut track race as a Lehigh alum – the mile!

Once I arrived, I won’t lie when I say it felt surreal going through the pre-race routine again – I warmed up through campus with a teammate, hit the bathroom, cheered on the 5-K girls, hit the bathroom again, stretched out, picked up my hip numbers, stretched some more, went on one final bathroom trip, laced up the spikes, shed my layers, slapped on the numbers, and hopped on the track for some striders. I even did my high-knee/butt-kick drills that I’ve done before every race since middle school because, heck, I’m a little superstitious! Even though it’s been a few months since the last time I did this, it felt so familiar. And it felt incredible.

If I had any real goals going into this race, they were:

A) To break 6 minutes.

B) To not get last.

C) And above all, have fun and enjoy the opportunity to be back out there again!

When the starter lined us up on the track, I reveled in the surge of adrenaline and the dead silence that buzzed with that pent-up energy once the gun was up. Then with a bang, we were off! We sped around the track, jostling for position. I settled in the back, but within meters I found myself surging past a few girls. (Yes! The competitor within me was finally bubbling to the surface again! Booyaa!) I tried to keep my pace as I clicked off lap after lap, soaking in and loving every moment of it. My teammates’ cheers carried me through the rest of the race, and before I knew it, I crossed the finish line. What…a…RUSH!

Now, it was by no means fast – I ran 5:45, which is about 30 seconds slower than what I could do in college (not to mention I’m in marathon training, not MILE training! Ha!) – but I’m SO glad I ran anyway. Today made me truly appreciate and be thankful for my experiences at Lehigh. They made me the runner I am today, and this race forged a connection between the old me and the new me. It certainly was a step toward figuring out how I want to approach my running in the future!

Plus, I think it rekindled a bit of that competitive flame! I’ll admit I was eyeing another open runner in the 3-K, and I desperately wanted to race her!

P.S. I might just start a yearly streak with this race. Don’t want those spikes to gather too much dust in my closet, right? =)

QUOTE OF THE POST: “The mile has all the elements of drama.” – Sir Roger Bannister

Read my other Race Reports here. 

by megrunnergirl

Friday Faves | Dual Meet Domination and Inspiration

Here’s this week’s edition of running things that got me all fired me up and excited to run!

  • My Lehigh T&F ladies put the pedal to the metal (or their spikes to the speedy new track) and BEAT LAFAYETTE on Saturday! The dual meet is one of the most heated, intense events of the season, and you just can’t beat the spine-tingling energy generated by each head-to-head race. (I nearly lost my voice from screaming so much!) To top it off, I loved experiencing the familial unity shared between current team members and alum, and I relished finally feeling connected to Lehigh again since I graduated. I even got to go on a long run with my “big sis” on the team and a couple old teammates on Sunday. The whole weekend brought back happy memories, and I’m so thankful that I live close enough to be able to maintain those ties with my alma mater. Congrats LUTF ladies! SO proud of y’all!
    Six generations worth of my Lehigh lineage! Goes without saying we've got the fastest family on the team!)

    Six generations worth of my Lehigh lineage! Goes without saying we’ve got the fastest family on the team! 😉

          

  • My totally badass Dad accomplished his goal of breaking 30 minutes in the 5-K at a local race on Saturday, running 29:41 and placing third in his age group! He’s got one pretty proud daughter over here, I’ll tell ya that much.

    dad results

    PROOF! (click to enlarge!)

  • The “We Heart You” project via @PavementRunner – Talk about reasons I LOVE runners. The online community joined forces to send some virtual (but no less powerful) positive energy to Krysten of DarwinianFail.com, who is scheduled to have surgery on February 1. Check it out, it’s sure to warm your heart!
  • Dorothy Beal ran 20 (yeah, you read that right, TWENTY!) miles on the dreadmill this week. I can’t even fathom doing this–mostly because I’m terrified that I’ll fly right off the end of the machine!–but she’s one seriously dedicated runner, and every runner should aspire to be like her. If you’re stuck on the ‘mill, I’d read her post below to learn about how she beats the boredom like a champ. Way to find your strong chica!
  • Definition of my life, via @CoachJenny: 156327_10151681440899698_765452121_n
  • I’m totally not ashamed to admit that I’ve eaten my weight’s worth of chocolate this week. At least one wrapper offered some wise words to live by!large
  • The Believe I Am ladies shared this feel-good video on their Twitter feed… GIRL POWER!
  • Words to remember from my new training plan creator extraordinaire Budd Coates on running a marathon: “When running the marathon, if you go out too fast, you have no control over how slow you will finish. But if you go out slow, you have total control over how fast you will finish.” 
  • Speaking of marathons, Ted Spiker tweeted this shirt that I need to own because it’s just too funny. I think he should wear it to the Runner’s World Half in October…hint, hint come to the half! hint, hint…   BCBfgPFCQAIsY_H

QUOTE OF THE POST: “Hills are speedwork in disguise.” – Frank Shorter

Read my other Friday Faves posts here.