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Category Archives: running

Pick up the PACE!!

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I am constantly looking for new drills to incorporate for class, so when I found this RPM increasing drill, I was pumped to try it. The feedback from Wednesday’s class was pretty solid as well!

Basic profile for this class:  2 song hill, speed drill, tabata, 2 song hill, speed drill.  I teach on Keiser M3s, so the gears listed are suggestions based on the bike.  As always, adjust to your personal level of fitness. Here it is paired with music–enjoy!

  • Warm up
    Can’t Feel My Face The Weeknd
    Waking Up in Vegas Katy Perry
  • Hill (Start at 12, add 1 gear every 30 seconds until 18; slowly bring it back)
    No One Alicia Keys
    Stand By You Rachel Patten (my new favorite song!)
  • Speed drill!  Each round, keep it seated with RPMs at 70–add 5 RPMs every 30 seconds up to 85, then stand with an all out effort for 45 seconds.  Recover 45 seconds.  Suggested gear is 10, with a 1 gear increase each round. Four rounds total, capped off with a tabata (20 second all out effort, 10 second recovery x 8)
    Take Me To Church (144 bpm Workout Remix) Karma
    Love Runs Out One Republic
    Girlfriend Avril Lavigne
    Ex’s and Oh’s Elle King
    Sugar Robin Schulz
  • Hill (same as before)
    Bittersweet Symphony The Verve
    Wake Me Up Avicii
  • Tabata OR 30 second sprints (30 on, 30 off)
    Love Me Like You Do (Workout Remix) Dynamix Music
  • Final flat road free for all
    Stay the Night Zedd
  • Cooldown
    Everything Has Changed Taylor Swift

And because it is weird not to have any pictures, I found this quote and I am in love.

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Have an awesome weekend of just being YOU.

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Local Race Love

I love our local running community, and last Sunday was our big party–aka, the Two Cities Marathon and Half!  This was my 6th year running it (2008-2010, 2012-14–what was I thinking in 2011?!?!?!  I STILL regret skipping it).

There is a race suited for everyone–a full marathon that takes you through the cities of both Clovis and Fresno; a half through Clovis; a half through Fresno; a half marathon relay; a 5k; and a kids fun run.

I have very strong feelings about which race to tackle–I’ve run both the Clovis half (two way traffic on the running trail–no bueno) and the Fresno (wide open road, running along a quiet, tree lined lane on the edge of town with beautiful views of the Sierra Nevada Mountains, all white capped with snow…and one, teensy 1 mile long hill).

Guess which one I prefer?

We have had an insane drought here for the last year.  So when does it decide to rain?  At packet pickup at the expo.  Super soaked doesn’t even begin to describe the trip from the parking lot to the expo.

That didn’t stop this girl from carbo loading:

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The morning of the race, it was amazing to luxuriate in bed thinking “Hey, the marathon has started.  I don’t have to get up for 10 more minutes.”  I got up and indulged in my pre-race favorites–one cup of coffee, a fun sized snickers bar, and enough body glide to wax a surfboard.

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I jump in my car thinking I have 30 whole minutes to drive across town to the start line.  A mile from home, I realize that I forgot my Garmin–I was disappointed I forgot it for my last half, so decided to go back for it.

Good thing, because it was sitting right next to my race bib.  Oops.

Made it to the start line at 7:13, and then realized my part of the race began at 7:30, not 7:15.  I could have slept 15 more minutes! Plenty of time for a pre race selfie!!

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The race itself:  beautiful, cool, comforting.  I’ve run this route 4 times (minus the year I ran Clovis and the year it was a single half with a different route), and it’s always nice to run an old favorite.  With all the rain the day before, the view of the snow-capped (!) mountains was crystal clear. It was absolutely beautifuL.  Glorious.

I ran this race alone, and I ran it slowly.  My goal was to beat my Santa Rosa time of 2:18.  I cried like a baby when the 2:20 pacing group passed me.  Full-out sobs.  Not my finest moment.

Another downside–only ONE person on the entire route appreciated my bib.  Sad face.

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BUT!  This is the first race in ages my knee didn’t act up.  No pain during, minimal soreness after. So slow = hurt pride not muscles.  Good to know.

The finishers area was awesome as always.  They have great food (Ice cream sundaes!  Coffee!  Bananas! And to a lesser extent, Breakfast!); the shirt didn’t suck this year (I’m not a fan of brightly colored sweatshirts–the understated, lightweight long sleeve was perfect); it was fun to meet up with the LLL running group at the foam roller/stretching station they set up (and very, very helpful for recovery); and the beer garden was a great place to socialize (and after running–2 beers was almost enough to knock me out.)

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Even though I forgot my race bib and watch, I you bet your ass I had my ID for the beer garden.

This race truly is homecoming for the local running community! And great big ball of love I feel is indescribable.

Until next year!

My New Toys

I bought myself 3 new fancy toys this summer. I tend to be pretty damn cheap, so this was a big deal for me.

1) After many, many years of borrowing one/going to someone else’s house to serge the tiniest part of an alteration, I finally bought a serger.

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A Brother 1034D–delightfully basic, great reviews, great price, differential feed. Loving it so far!

2) We got married 4 years ago. So many of our dear family and friends gave us gift cards to Bed, Bath, and Beyond. They finally turned into this:

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A Shark Navigator Liftaway Pro.Our house is primarily hardwood with a few area rugs, and this vacuum is perfect. The microfiber pad attachment? Brilliant. I love it.

3) I had an old Garmin eTrex gps that bit the dust 2 years ago. After a lovely conversation with a Garmin rep, I finally–FINALLY–traded the old unit in for a credit toward a Garmin Forerunner 15.

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It arrived the same day as a necklace honoring my homeland.

So far, I LOVE the watch. I’ve never had one before, so I can’t comment on missing any of the advanced features that other watches provide. It tracks my distance, pace, calories, HR. Love using the heart rate monitor strap in my cycling classes–makes teaching much more focused!

I am still twirling with excitement over these three things.

do you have any recent purchases that have quickly become must haves?

Lululemon: my new favorite!!

Wow, it’s been a long time!!

In July, while cruising the downtown shops with my mama, we walked past the Lululemon showroom. A big shiny chalkboard announcing “Friday Morning Run Club” caught my eye.

Booyah!

I am so pumped about this. The local running stores, who also sponsor workday runs, are on the other end of the world. This is right in my back yard–or rather, a short 17 min. run/10 min bike ride/5 min car ride from my house.

Plus, they meet in the MORNING. Running at 6 pm in the Fresno heat? No thanks, other running stores.

I was so excited to join them the first Friday–and lo and behold, the store representative AND the trainer who runs the group were both bridal alterations clients. Small world!

AND!

Two weeks later, the other store representative was there–a regular in my Wednesday night spin class. She invited me to be a part of the Lululemon Team R&D.

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Look for reviews to come!

I am so thankful to have walked in the store that day. Love the philosophy, love the emphasis on community and wellness, and love the way the employees make it so welcoming. Thanks!

Summer is what?!?! Over?!?!?

What!?!? Summer is over?!?!? What on earth did I do?

I certainly didn’t keep up my blog.

Here are some of the highlights:

1. I subbed a ton of spinning classes this summer, and was given 2 regular classes! So every Saturday morning and Wednesday night, I’ll be at the gym to kick some ass.

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2. Our garden exploded with tomatoes.

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Jars of sun-dried tomatoes, salsa, pickled jalepenos, and diced tomatoes are lining our pantry shelves outside–I am so proud of myself for overcoming my fear of canning and jumping right in.

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3. Camping for the fourth! Beautiful weekend in the mountains!

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4. So much running with my girls–so thankful for all the fun and the friendship, especially in the last few weeks. Another highlight–one of my runner girls has been training for the Nike Women’s Marathon in October with Team in Training, and I’ve been happily helping her with some of her fundraising efforts.

5. Three whole married years with my favorite person! Love you babe!

6. This is the first summer since I was 20 that I did ZERO traveling. On one hand, I’ve been so exhausted over the past year traveling to see family seemed like the most insurmountable hurdle. Call it intuition or what have you, but it seemed very important for me to stay low and close to home this summer. I am thankful I did, but could not have imagined the reason my intuition was right.

We found out almost a month ago that my husband has colon cancer. Surgery day has come and gone, and we are waiting waiting waiting to find out the next step. My emotions have been all over the place, and I am happy to find solace in my time at the gym and my running therapy session with my runner girls.

7. Holy crap, wedding season is upon us. ::big breath in:: Here we go.

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I’ll exhale in November.

Rest Day? What’s that?

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Boot camp on Sunday, run with my girls on Monday, Spinning with the sister on law on Tuesday, subbing/teaching spin Wednesday through Saturday, and start the cycle over on Sunday.

I guess this is what happens when you focus 85% of your social calendar around gym time. But I’m happy to know I’m spending my vacation doing so many of the things I love.

I got to teach at a new club this week-beautiful, right?

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Now off to find a cup of coffee and a foam roller!

Happy National Running Day!!!

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I kicked it off with a sunrise 4.5 mile date with my girl Sarah. Sadly, we were missing the 3rd of our group, but anyone who works in the ER until after midnight ALWAYS gets a pass for a 5 am run.

Other exciting news: the puppy got her first summer haircut. What a good little poser!

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A word of wisdom for today (courtesy of Saucony and an Internet search):

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True words. Live it.

How did YOU celebrate National Running Day?

Ashleigh Lawrence

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