We Have a Winner + Self Hosting?

The winner of the Victoria’s Secret $10 gift certificate is…

Congrats Miss Erosion! If you could send me an email  snthierry [at] gmail [dot] com and I can email the gift certificate code!

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I’ve been extremely busy with work, running and SELF HOSTING.

Yes, that is right, the blog is growing up. I have been moving blogger to wordpress and got my own domain etc. I’m doing the whole process by myself and I am very happy to say in one day the majority is all day. I just have to work on making it pretty and transferring the pages. So keep a look out for the move. It should be by tomorrow night or Monday!

In the meantime I saw that Blue Bunny makes FROZEN YOGURT! And I of course had to buy some.

So yummy and you definitely need to give it a try.

I haven’t taken any running pictures but here’s a break down so far:

• Monday: off day
• Tuesday: 4 mile tempo run. 1 mile warmup, 1 mile cooldown.
  Ideal Splits: 7:31 - 7:21 - 7:21 - 7:11
  Splits for tempo: 7:25 - 7:22 - 7:06 - 6:47
• Wednesday: 3 mile run (was supposed to be 6 but I was ill)
• Thursday: 7 mile run
• Friday: 5.5 mile run
  

I’ll have more for you later!!

Q: Did you switch your blog over yourself or pay someone to do it?

Q: Have you tried Blue Bunny’s frozen yogurt?

Just a Little Bit of Race Fun

I have fallen off the face of the planet obviously.

The news:

1. I found a great job.
2. I have moved back to school to live in our apartment and work.
3. The apartment does not have internet.
4. Therefore Sam cannot blog.
5. Hopefully we can get internet set up within the next few days!

I’ll just break down my week’s training real quickly.

• Monday: off day
• Tuesday: 4.75 miles. (15 minute hill workout – 1.75 miles done)
• Wednesday: 6 mile mid week long run in 48:13 @ 8:02 pace
• Thursday: 5 mile run in 40:31 @ 8:06 pace
• Friday: 5 mile run in 40:00 @ 8:00 pace
• Saturday: unscheduled off day. Got home too late from helping clean up our house.
• Sunday: 7 mile long run in 55:30 @ 7:55 pace

 

Yesterday I ran the Macklind Mile for the 4th of July. I ran this race last year and you can see that recap here.

Going into the race, I didn’t even expect to PR since I have only been training for a few weeks and haven’t really done much speed work. But I love this race and it’s a fun time. I did have hopes to break 5:40 but would be content with breaking 5:50 to PR.

I am a long distance girl and only really know how to pace myself for long runs so the mile was a bit hard for me. I held back too much and had a lot left at the end but not another gear to switch to. My second quarter I held back too much thinking I didn’t want to die like last year. Well I’m in better shape than I think.

I ended up with a chip time of 5:41.0 so I was definitely content with that time at this point in the off season!

I finished 3rd in my age group of 20-24 and 11th woman overall out of 302.

After my race I had to do a workout because normally our workouts are tuesday and this week was a 3 mile progressive tempo. However since I raced on Monday, coach told me to just do a 15 minute fartlek after my race.

So after I watched the Elite Wave, Alex ran my fartlek with me. It was 2 minutes on, 1 minute off. So 2 minutes fast and 1 minute slower. If you’ve done a fartlek then you know that you keep this cycle until you’ve reached your time limit.

I was pretty shocked at how fast my on’s were. Especially after just racing. I hit 6:40 pace twice and a 6:45/6:50ish pace for a few others. The rest were at the beginning and around 7:15ish pace. My legs were still a bit jelly at the beginning.

Overall I had a great day! Pretty pumped for cross country, knowing that I am in shape for a 5:41 mile currently. That makes sub 6:30 pace for a 5k sound pretty obtainable. We’ll see though!

Not sure when I will be able to blog again, but I will once I get internet! Promise!

Q: Did you run a 4th of July Race?

Q: If not, what did you do on the 4th?

Does This Face Look Intimidating to You?

This is my intimidating face and pose. I mean just look how ripped I am. Imagine the rolls are really a 6 pack and then picture it. haha!!!!

Anyway, I destroyed my run today. It was a gorgeous 75 degrees.

6 Miles in 45:40 [7:36 per mile]

7:51
7:35
7:39
7:38
7:35
7:17

Thoughts on the Run

1. My gosh it’s gorgeous outside!! I’m a little chilly just standing here.
2. I swear if that raccoon (its not a possum. I checked) is still there I’m going to flip!!
3. OH MY GOSH It smells AWFUL! Somebody remove this animal please!
4. Please don’t stare at me while I wait at the intersection, it’s a bit creepy.
5. Garmin decided to be off a bit today. Good thing I can manually lap the mile and he’ll catch on for the others.
6. Thank goodness!!! They cut the grass finally!!!!
7. It’s starting to sprinkle, I hope it rains!!!
8. Darn, just a tease. No rain. Sun go away please. It was nice when you were gone.
9. I really wish the pool still had a drinking fountain. Hopefully they get one so I can stop there.
10. Time to stretch real quick and head back.
11. I like out and backs because the heading back part makes things go by faster and better.
12. I can’t believe how much the weather makes a difference on running pace.
13. I feel great!! This is awesome.
14. OH MY 7:12 pace? REALLY?! I cannot wait to race!
15. Good thing I have an off day because this pace today is something that will probably not happen for awhile I’m sure.
16. My body might need a nice recover, so let’s book it in anyway!

There’s one part on my run that I like to pick up pace and basically do a stride. Not a sprint but a stride during my run. It’s usually between two stop lights that I always have to stop at and they are about 150m apart from each other, it’s pretty fun!

Other news. I ran 5 miles friday (not timed) and 4 miles Saturday on the indoor track in our school’s rec center because I was in Cape for the day. That run went amazing and also pretty quick. I guesstimate it to be around 7:45ish pace for that run. Can’t really get an accurate pace unless I counted the laps and no thank you.

Our apartment is gorgeous and I absolutely LOVE it!!

Q: Do you like running in the rain? I love it!! I hate starting out running in the rain but love when it starts raining during my run!

Q: If you know you have an off day the next day do you push yourself the day before or just stay the same? Normally I just run how my body feels, but at the end of my run I kind of picked up the pace a bit because I knew I didn’t have to run tomorrow and I kind of wanted to get some speed work in. It was mainly me focusing on form up this hill to get to my house hah. Instead of letting the hill kick my butt like usual, I put it into gear and destroyed it.

Scare off the Heat

So looking back, I guess I haven’t posted about my run since Thursday. So let’s catch up.

Friday

I ran at 8:30 at night because it was 97 degrees all day basically.

4 Miles in 32:19 [8:04 per mile]

8:34
8:15
7:56
7:33

Saturday

I didn’t time this at all. But I ran 4 miles. Since I ran so late the night before and this was at 7:30am, I didn’t care about pace or time. I knew I didn’t have much recovery so I just went out and ran my normal 4 mile route.

Sunday

This is my “Ah look at me, I’m going to go destroy my run. Screw the heat! It has nothing against me.” OR “The heat will take one look at me, especially this face and won’t bother me anymore”

6 Miles in 48:18 [8:03 per mile]

8:16
8:16
8:00
8:07
7:57
7:38

Thoughts on the run

1. Having new music really makes running more fun
2. Oh my god a dead animal! That better not smell
3. I hate this side of the road, the sidewalk is all broken and in pieces.
4. The sno cone place better have water.
5. I bet this family wishes I was wearing a shirt right now
6. Move out of the way, I’m going to run into you lady!
7. Ew, it smells like that guy ran over dog poop with his lawn mower
8. It’s nice and shady this way. I might run here more often
9. Except there’s this wonderful hill right here that is a pain
10. Time to turn around and head back
11. Oh hi people staring at me from your car. Yes I know I look awesome
12. Is it weird for me to be smiling while running?
13. I cannot wait for cross country. I have never wanted anything more than improve so much.
14. I miss cape. But not cape hills.
15. Mmmm papa johns for dinner. I cannot wait to get back!!

Can we get a HOORAH because I have less than a week left of my summer class! Also I finally found a job which I could not be more excited about!

Q: What is the worst thing someone has yelled at you while running/working out?

Q: Do you plan your runs based on water locations?

Running Recap for Those Who Care

It sure has been awhile. I’ve been busy with accounting homework/tests and job hunting.

So let me recap my running. I am pretty sure I can’t recall my thoughts for each run, sorry.

Sunday

5.5 Miles in 45:26 [8:15 per mile]

8:14
8:32
8:23
8:14
8:11
3:49

Monday

off day!

Tuesday

4 Miles in 32:09 [8:02 per mile]

8:09
8:02
8:07
7:50

Wednesday

5 Miles in 41:17 [8:15 per mile]

8:22
8:04
8:05
8:19
8:23

Thursday

This is my “hi I’m Sam, I was stretching and now showing off my rolls. Want some butter?” hahahah…yeah, I’m not funny.

4 Miles in 30:49 [7:42 per mile]

8:00
7:51
7:40
7:16

As you can see I had a great run. It helped that it was 73 degrees when I ran instead of high 80’s.

Oh Hey Knee Strap, What are You Doing?

I’m pointing to my knee strap, although my aim is off and it looks like I’m pointing to my massive quad. Moving on…

My knee has been bugging me

4 Miles in 31:46 [7:56 per mile]

8:23
8:00
7:52
7:30

Thoughts on the run

1. My knee is better today than yesterday! Hope this strap works.
2. Hi black lab friend!
3. My toe still hurts. When will it heal up?
4. The grass still isn’t cut. I wonder how tall it will get.
5. Man I feel really good today. In shape again!

To be honest I don’t remember more than that. I need to do these posts right after I run and then publish them the next day instead of at night or the next day. Because if I have run a second time then I have forgotten my thoughts from the run before.

But I do have another gruesome picture of my foot. It bled more today.

I can’t tell if my other toenail just got blood on it or if it is cracked too? Oh well. For my next run I put a bandaid on and it was better.

Q: What thoughts do you think as you run?

Q: Do you have any current aches?

Bad Poses and Iron Girl Power Bar Review

“Oh hey, I can stand up straighter than you and rock my awesome tan lines. Jealous much?”

4 Miles in 31:59 [7:59 per mile]

8:21
8:05
8:05
7:27

Thoughts on the run

1. Oucchhhhh kneee!
2. My legs are really heavy today.
3. I feel like I am a snail or maybe a turtle.
4. There’s no way I’m going very fast.
5. Where did all these cars come from?
6. This intersection is never this crowded.
7. Seriously!! I have to wait for the next light? UGH
8. Guess I’ll take this time to stretch out.
9. Hey buddy, you’re such a fast dog. See ya tomorrow!
10. And this is the point where my toe starts to hurt. Wonderful.
11. Just kidding, I see you again!! We’ll race again tomorrow I’m sure.
12. Wow and the intersection is still busy. Missed that light again.
13. I’m going to eat my new Iron Girl power bar after this!

[source]

[source]

I bought two of these bars with this nice buy one get one free coupon. They are delicious. I got two of the Cocoa Crunch because well, I don’t really like fruit flavored bars.

They kind of tasted like cocoa krispies in a bar form. Like those cereal bars. I’m kind of sad I only have one left, because I want to eat it, but I don’t want to lose it hahah!

Q: Have you tried these bars?

Q: What’s your favorite bar? I love Clif Kids Z Bars and Luna Bars as well as their protein bar. Now I can add these Iron Girl bars to my list!

I’m a Runner and that Makes Me Gross

As I was getting ready to run, Graham was checking me out saying, “dang those are some nice spandex”

Except he was a bit tired or maybe sad because I had to crate him while I ran.

4 Miles in 32:11 [8:02 per mile]

8:07
8:11
8:11
7:40

Thoughts on the run

1. Dang my ankle is tight and my knee.
2. This better work itself out.
3. Please dude, don’t think I limp like this when I run.
4. Okay it is really hot, I overdressed. It feels warmer than 53 degrees.
5. Are you serious, all of you cars have to come right now. I cannot cross now.
6. Wonderful, I’m stuck waiting for the next light change.
7. Alright now we’re cookin’!
8. I wonder why this house has part of their fence gone?
9. They still haven’t  cut this grass down.
10. Oh my gosh there’s something wrong with my toe.
11. Oh my goshhhhhhhh I’m bleeding!!!
12. My toenail is split in half. Wow this is a first.
13. So I should run home on this? Of course.
14. Oh it doesn’t hurt too much anymore.
15. Did my toenail fall off? What is moving in my shoe?
16. Alright I’m going to pick the pace up to get back.
17. Time to check it out!!

Please feel free to exit this post now if you don’t want to see some gross pictures including feet. Kay!

Here are some gross things about me and being a runner haha

The blood on the inside of my sock. Not too awful.

I blurred out my toes because well they are gross and chipped nail polish etc. But here is my wonderful toe injury haha.

Then here is a healing blister that I had. If only I took a picture of it from the beginning. You would throw up.

And here’s the wonderful rash I get on my stomach and legs after I finish running. It usually itches too. I think it’s heat rash? No clue. But it goes away shortly after.

After all of that, I bet you are just like Graham

“Dang girl, you so fine. Lip lickin’ good.” HAHA

Q: What gross things are you not afraid to admit about yourself?

Q: Have you lost a toenail? I always hear runners talking about black toenails and losing them but have never had anything bad happen like that before.

Oh Hey, Check Out My New Shoes!!!

This is my “look I got new shoes and I’m wearing an extremely awesome outfit” pose. Disregard my arms, I think I was just trying to stay balanced. It’s a very tricky stance and you would hold your arms up too if you were me. Maybe I’m just so excited and I’m cheering? Who knows.

Anyway, here’s a better view of my brand new Nike Zoom Structure Triax +14

They are gorgeous and much more better looking than the +13’s. Plus it’s nice not to feel like you are running barefoot on the concrete anymore! I feel an arch support and a nice heel in these shoes. Hopefully that feeling lasts the rest of the summer.

I also changed the laces in these shoes because I got some RoadID  FireFly reflective laces and they look so legit on these shoes since they have grey on them and so do my shoes.

[source]

Onto the run

4 Miles in 32:10 [8:02 per mile]

7:37
8:18
8:11
8:02

Don’t think I’m so cool with that first mile. Garmin lapped the mile too early today.

Thoughts on the run

1. Wow it’s actually not too hot out!
2. I like the breeze, it’s not too strong but cool.
3. These shoes feel great!!! It’s like I’m a new woman!
4. Nothing can stop me today, I have great music and great weather.
5. Okay now it’s getting a bit warmer out.
6. Good thing I have to stop at this intersection and there’s some shade. I’ll stretch real quick while I wait.
7. Now we’re moving!
8. This is probably the best I have felt so far this summer.
9. Who just honked at me!! Lame.
10. So glad I got my full 4 miles in and felt in shape.
11. I’m going to have some nice cold chocolate milk when I get home. YES SIR!

That’s exactly what I did too.

Q: What’s your favorite post workout recovery? I love chocolate milk and it has the best carb-protein ratio for recovery!

Q: How many miles do you put on your shoes before getting new ones? I can’t put more than 300 on mine. My legs start to cry if I run even a few miles over.

Lessons Learned Today

I was told today I need some new poses. Lol, I’ll see what I can come up with.

Today’s run sucked.

4 Miles in 32:45 [8:11 per mile]

8:20
8:28
7:54
8:02

Thoughts on the run

1. OH MY GOSH IT’S HOT
2. This wind better stop or I’m going to die
3. I hope people don’t think the black spandex under these spandex is my underwear because it’s not.
4. I don’t want to be fast today. This wind sucks.
5. I cannot wait for new shoes. These have seen their day.
6. I really love my new RoadID, it’s perfect Sam size.
7. I wish things didn’t keep getting in my eye.
8. Where is the shade? I’m melting.
9. I’m turning around and going to run somewhere else.
10. Okay this route did not help. But that old lady was cute and smelled nice.
11. If I could smell her perfume could she smell my stench? Oh I’m so sorry ma’am.
12. I wish someone had sprinklers on, it’s hot.
13. What if I went up to someone’s house begging for a drink of water?
14. That would be weird.
15. No more running later than 8am. That will be rough.
16. Okay I can’t do 5 miles, I feel like I’m going to pass out if I continue.
17. Maybe I’ll go back and get a drink then continue.
18. Nope, it’s not happening, I’m too sore and tired.
19. Lessons learned today.

So basically I learned I have to get up extremely early to get a run in so I don’t die. Then I need to hydrate all day everyday so I also don’t die.

And maybe try to smell a bit better when passing older women who smell nice. I could’ve killed her with my stench and that would be bad.

Q: Do you ever think about the lives of others? I did this today with the woman. She was out walking and I just started imagining her life hah. It’s like people watching, but while running.

Q: Do you own crazy spandex?

Does My Head Look Big to You or is it Just Me?

Why yes, I do have a ginormous head. My feet look big too but I actually only wear a size 7 in Nike’s and size 6-6 1/2 in regular shoes. hah

I ran in the afternoon today and it was a bit toasty out.

4 Miles in 31:52 [7:58 per mile]

7:55
8:07
7:54
7:54

Thoughts on the run

1. Man when will this soreness go away?
2. This hill seems worse today than usual
3. Oh gosh, school is letting out.
4. Yes, thanks for honking. I enjoyed being scared out of my shoes.
5. Stop and stretch at this intersection, don’t mind if I do.
6. Awww cute dogs! Yes you can run with me!!
7. I think I’ll actually run the neighborhood on the way back.
8. Oh my gosh, why did I choose to run the neighborhood?
9. This hill will be the death of me.
10. So much soreness. Quadsareburning
11. MADE IT!! Time for a drink!

I also made a new playlist.

1. Right Thur – Chingy
2. Get Buck in Here – DJ Felli Fel
3. In the Ayer – Flo Rida
4. Tipsy – J Kwon
5. Snap yo Fingers – Lil Jon
6. Get Low – Lil Jon
7. Lollipop – Lil Wayne
8. Lose Control – Missy Elliot
9. Shake Ya Tail Feather – Nelly
10. Party Like a Rockstar – Shop Boyz
11. Let’s Go – Trick Daddy
12. Black & Yellow – Wiz Khalifa
13. It’s Going Down – Yung Joc

Just some good oldies to pump me up!!

Q: How’s your weather been? Some bloggers are still running in cold weather! I couldn’t do it!  Perfect running weather for me is what I’ve ran in the last few days 48-53ish was wonderful!!

Q: What was your workout for the day?

I Cut My Run Again

Sam: 0                      Wind: 153252

I feel like that has been my life all week. Well yesterday was the worst. Winds were gusting at 20 mph and exactly against me and to the side of me the whole run. I had to turn around after 2 miles because I could not run against the wind. Every step I took, it pushed me back. I even almost ran right into the street when the wind was to my side.

4 miles
30:28 @ 7:37 pace

splits:

7:35
7:43
7:33
7:34

Thoughts on the run:

1. Holy cow, this wind is rough.
2. How am I even maintaining a good pace right now?
3. I really need Katie (our trainer) to rub my calves out.
4. It’s going to hurt so bad.
5. I bet people think I look ridiculous right now in my green polka dot spandex and hot pink sports bra.
6. Well they can suck it because it’s 83 degrees out and I am burning up.
7. OWWW I forgot how bad it hurts when sweat is in your eyes.
8. I cannot do this anymore, I have to head back.
9. Mother nature sucks.
10. My back is still hurting. I wonder what I did to it.

 

March Madness!

My bracket is doing pretty amazing. I have only got 3 picks wrong.

Belmont over Wisconsin

Michigan over UCLA

Penn State over Temple

Oh well, can’t win them all!!

 

Today’s run is a hill workout and I absolutely hate hills.

Pretty sure my hill is almost like this one:

[source]

This is how thrilled I am:

Very, can’t you tell?

It’s also raining and what do you know, WINDY AGAIN!!

Q: What’s your least favorite workout?

Obviously mine is hills.

Q: How’s your bracket doing for March Madness?

Mine is doing great!!

Ice Baths are my Favorite

Sunday’s Run

Had a nice 30 minute run again.

3.8 Miles in 30:00 [7:53 per mile]

7:53
7:56
7:55
6:17

 

Monday’s Run

Back to normal training again!!!

4 Miles in 31:39 [7:54 per mile]

8:12
8:04
7:40
7:39

Thoughts during run:

1. Man my legs are sore.
2. My ankles are the most sore.
3. It’s nice to have mileage again.
4. Man we are picking up speed.
5. I was going to take it easy today.
6. Running a mile on the track sucks.
7. The wind is really bad.

Monday’s Workout

Had 6 x 80m striders.

Then had weightlifting

Dumbell Bench	4 sets of 6, increasing weight	10lb, 15lb, 20lb, 20lb
Tricep Press	2 sets of 12, constant weight	20 lbs
Incline Dumbell Bench	4 sets of 6, constant	15 lbs
Dumbell Fly	3 sets of 12, constant	10 lbs
Overhead Pull	3 sets of 12, constant	15 lbs
Weighted Dips	3 sets of 15, constant	no weight, just body

 

Thoughts while lifting:

1. Man I am really weak.
2. My arms are shaking.
3. I feel like I’m going to pass out.
4. I don’t think I can hold my body up for these dips.
5. My wrists hurt too.

Tuesday’s Run

4 Miles in 33:03 [8:15 per mile]

8:23
8:26
8:18
7:55

Finally got an easy run in.

Thoughts on run:

1. Man I have to pee really bad.
2. My ankles are still sore
3. I am way too overdressed, it is hot out.
4. I like this route so much.
5. I think I’m only going to do 4 miles today.
6. Yeah definitely not 5, it’s too hot and I am overheating.
7. Good thing they had that porta potty there.

Tuesday’s Workout

Had core afterwards.

Core Set I

Crunches	30 sec
Leg hold at 3 in	30 sec
Russian Twists	30 sec
Jackknives	30 sec
Scissor Switch	30 sec
Bicycles	30 sec
Plank(but is now V hold)	30 sec

2 times through.

Then Core Set II

Bridge	30 sec
Jane Fonda’s	30 sec each side
IT Band Hip Lifts	30 sec each side
Fire Hydrants	30 sec each side
Leg raise set	60 second each side
Single Leg Bridge	30 sec each side
Bridged Leg Lift	30 sec each side

2 times through.

Then the best part of the day!!!!

ICE BATH!!! 52 degrees, just the way I like it! lol

 

• Q: What do you think about on your runs?
• Q: Do you incorporate strength and core into your workouts?
• Q: What temperature do you like your ice baths at?

I joined the club

The “I can peel an orange in one piece” club.

I also had a very beastly run yesterday.

30:18 – 4 miles @ 7:34 pace

7:36
7:47
7:26
7:28

Thoughts on the run:

1. I feel great today!
2. Ugh, I overdressed. This top is too hot.
3. What are those people doing in the field?
4. AWWW DEER!!!!
5. Hi deer! How are you? Aww you’re so pretty!
6. Bye deer, I have to run again!!
7. Time to turn around
8. Aww the deer are gone
9. The wind is definitely against me this direction.

I felt a lot like Janae today and her pink shirt she loves to wear.

What a great run! I absolutely cannot wait to start regular training again.

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