What’s in store for 2-0-1-4?

This year will be a little less race intense, but more body fit intense.

I am hitting up the 2014 IDEA Personal Trainer Institute East Coast Conference to earn important credits and gain important fitness knowledge.

I am getting certified in TABATA Bootcamp, this way I can get you in shape this summer at morning bootcamp (keep watching for more info!)

I am looking at a few races, many of what I have done before, actually almost all – this year is a year for comfort and see if I can beat my times!! I am getting faster you know, did you see my last year race times? If not, view my race rundown page. I will also be running with my niece Sara who has completed her first 5k last year and has set her sights on the Kent Island metric Half this year! (I am so proud!)

So after all the blabbing, here is the draft list…

Ceasar Rodney Half Marathon
Kent Island Metric Half (with my niece Sara!)
Wines to vines 5k
Trail Blazers 5k
Half Saur Half Kraut Half
Good Neighbor day 10k
Tolsdorf 1 mile
CX 5k Race Series
Philly Rock n’ Roll Half
Brian’s Run 5 miler

Any suggestions for races for me? RAGNAR, anyone need an extra? Tri? Comment below!


Why (I think) I got a PR, 1/2 Sauer 1/2 Kraut Half Marathon

Just too cute not to post!

Just too cute not to post!

I was talking about how I was so confused with the ‘taper’ and that I wasn’t sure what to do or why, but coming out of my last race (PR!) I think I have a slight handle on it. (phew)

The week before my 1/2 Sauer 1/2 Kraut Half Marathon PR I did the following workouts:

Monday: Rested, Tuesday: tempo 4 mile, Wednesday: Riding and Turbo Fire, Thursday: easy 5k race, Friday: Rest Saturday: Race Day!

What I ate: Veggies, Fruits, Rice, Quinoa, Fish, and Pasta [the night before]. My calorie intake was not much higher than normal but just enough. I drank Nuun  during the day and Mikes Recovery drink after workouts.
love fruit and veg

I slept: Great almost every night, kept a positive, no worry, no stress attitude about the whole thing and reminded myself of how much I loved the course. I did some light visualizing and a lot of positive self talk.the more i run

So what do I think took me to my PR? (in no specific order)

– The AMAZING constant unending love, support, and encouragement from my family and friends.
– Cross Training (Turbo Fire and Riding)
– Ate less than the past, but more carbs overall
– Less Stress, less planning, less worrying overall
– LOVE of the course and love of the sport
– Tempo runs
– Hydration


My finishers medal!

My finishers medal!

What do you think helps you do best at your races?

Taper week and Training by the numbers for last week

This week is taper week, for my upcoming 13.1 race.



Tapering has always been so confusing and difficult for me. Some say rest and eat! Others say do 60% of your normal training and eat 60-70% carbs of your total calorie intake. I’ve also read the 10 days before a half or full to complete Tempo runs, weights and cross train and that gaining weight is ok?! All of this information makes my head spin! I always try to taper but I am never sure if it was a success or not. This upcoming week I plan to do a dash of strength and stretching, a dab of Tempo, a pinch of cross training and a 5k…oh yea and a rest day. I am going to eat veggies,fruits,rice and quinoa, some protein and see how I do.

Should be a nice run!

Should be a nice run!

Last weeks training numbers:
Fire 55ez
Fire 30 x 2
Turbo sculpt
Turbo Tone
Fire 45
22 miles run
40 min stationary bike time
Jillian Micheals 6 week 6 pack abs
1 hour Riding
Are you confused by the Taper?
Do you have any suggestions for me on how I should taper for my 13.1 race on Saturday?

Cross Training, What?! What?!

So, we all know, when you are running and getting ready for OR are in-between road races, it is a good idea to switch-it-up. A little biking here, a few weights there, a huge dose of Turbo Fire, and a pinch of some new exciting activities to keep you motivated, fit, and not always using those same muscles over and over.
Staying along the lines of keeping my body fresh for upcoming events (and just for the pure fun of it!) I have revisited a(n) workout activity that I really enjoy. This activity scares me, excites me, and make my total body WORK! (you better work!)

Horseback Riding!

Horseback Riding!

I rode a little in college, then about 10 years ago I rode a little but just recently decided that I wanted to get back (A’HEM) “on the horse again”(sorry, there was no stopping me,I just had to say it!)

I ride at Great Scott Farms, Malvern PA, I was riding Nelly last evening and my Trainer is Emily! Emily is so great!!!

My Trainer Emily Corkhill, Great Scott Farms

My Trainer Emily Corkhill, Great Scott Farms

I feel so at ease, the most I ever have, and last night Emily said I had a really nice bit of a trot (so motivating!). Go me! Everyone at the Farm is so nice. Connor,the Manager and Head Trainer, and Lindsey, also an excellent Trainer, make everyone feel right at home; like you are one of the group, even me, with my half chaps on backwards and everything!
Please, check them out at http://www.greatscottfarm.com/ and their Trainers page http://www.greatscottfarm.com/Our-Staff.html.

If you are up for a ride, we can go together!

Is this how you do the photo shoot 'pose'? I think Nelly has other opinions about the matter...

Is this how you do the photo shoot ‘pose’? I think Nelly has other opinions about the matter…

…stay tuned for information about my amazing massage with Shelly and infrared sauna at In Light Studios, Wagontown, PA

What ‘switch-it-up’ activity have you incorporated into your workouts lately?

Training by the numbers from last week

This is what I did last week. I am getting ready for the upcoming half marathon, but also want to keep up with Turbo Fire. I am on the last week of my first month. I am also trying out the Jillian Michael’s 6pack abs work out. I was pretty tired and added more complex carbs to my Gluten Free diet. Adding sticky brown rice and green bananas seemed to help keep my energy somewhat up after my workouts. I also drink nuun and Skratch lemon lime for hydration and a recovery drink after tough long workouts (I’ll get into that stuff more on another day.

Overall a good week.

22 miles run
40 minute bike
  – Fire 30/Tone 30
  – Fire 45
  – Fire 30/Sculpt 30
  – Fire 55
  – HIIT 30
Jillian Michael’s 6 WEEKS TO 6 pack abs level 1
Lots of dog walking.

Next week should be more of the same…