Miss Zippy http://misszippy1.com Mom. Runner. Coach. Writer. Mon, 03 Aug 2015 20:01:40 +0000 en-US hourly 1 http://wordpress.org/?v=4.2.4 The secret to fast runninghttp://misszippy1.com/2015/08/fast-running.html http://misszippy1.com/2015/08/fast-running.html#comments Mon, 03 Aug 2015 04:23:19 +0000 http://misszippy1.com/?p=6338 I’m back from a week completely unplugged in the Adirondacks. As in no phones, no computers, no electricity. Pure bliss. This was our seventh trip to Timberlock, a fabulous family camp on Indian Lake. You stay in cabins without electricity but with indoor plumbing and propane lighting. The host (Caitlin) family feeds you three amazing […]

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My family's favorite place on earth

My family’s favorite place on earth

I’m back from a week completely unplugged in the Adirondacks. As in no phones, no computers, no electricity. Pure bliss.

This was our seventh trip to Timberlock, a fabulous family camp on Indian Lake. You stay in cabins without electricity but with indoor plumbing and propane lighting. The host (Caitlin) family feeds you three amazing meals each day on a communal dining porch. You have access to kayaks, canoes, SUPs, sailboats, horseback riding, tennis, and all the hiking you could want. My kids prefer traveling here to anywhere in the world.

Stand up paddle boardingIn addition to some epic hikes, regular swimming in the cool lake, plenty of time on SUPs, etc., I did, of course, run. And those runs were pretty darn spectacular, in spite of all the elevation change they provided. It took me a couple of days to figure out why. Was it the amazing sleep I was getting there? The lack of daily routine stress? Incredible views? None of that hurt, I’m sure, but here’s what the secret sauce was: cooler, less humid temperatures.

Snowy Mountain

We hiked that bad boy in the background: Snowy Mountain

I’m telling you folks, hang in there with the summer weather. All that slogging and sweating through the dog days of summer pays off. Come fall, you will feel like a rock star. And you will be, too. Did you know that training in the heat for a few months is almost like training at altitude? You increase your blood volume during the summer months. Come fall, it’s still there–but your body no longer has to work as hard to cool itself down. See where I’m going with this? Fast running.

September will come and if you’ve put in the time outdoors throughout the summer, you’ll reap the benefits. Stick it out!


Hot summer runs = summer PRs via @misszippy1 #runchat #fitfluential…
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Are you ready for summer to end or are you like me–why can’t it be endless? 

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http://misszippy1.com/2015/08/fast-running.html/feed 23 Timberlock on Indian Lake My family's favorite place on earth Stand up paddle boarding Snowy Mountain
Jersey shore weekend by the numbershttp://misszippy1.com/2015/07/jerseyshore.html http://misszippy1.com/2015/07/jerseyshore.html#comments Wed, 22 Jul 2015 04:29:40 +0000 http://misszippy1.com/?p=6330 We spent a fantastic four days at the Jersey shore this past weekend as part of an annual pilgrimage there to meet with friends from Philadelphia. I always love my time there, the mixture of activity, downtime, indulgence, and time with my family and friends. Here’s a rundown, numbers style, of this year’s trip: Number […]

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Avalon, New JerseyWe spent a fantastic four days at the Jersey shore this past weekend as part of an annual pilgrimage there to meet with friends from Philadelphia. I always love my time there, the mixture of activity, downtime, indulgence, and time with my family and friends. Here’s a rundown, numbers style, of this year’s trip:

Number of:

  • Long runs completed on day we left: One–18 miles long. So glad I did this at home before leaving instead of doing it on flat terrain, out-and-back style. My body did protest a bit, though, when I had to fold it into a car for the three-hour drive.
  • Friends we met there: Four adults, three kids. These are friends of mine from my very first writing job, which goes waaaay back 20-SOME years. Always fun to catch up.
  • Outdoor bootcamps I attended: Two–I always look forward to these hour-long classes next to the ocean.
  • 5ks intended to run/did run: One/zero. We had planned on making this a family affair and running a local 5k while there but my son’s foot was a bit sore from lots of soccer and running of late, so I shut that idea down and made him rest to the extent you can make a 14-yr. old boy rest.
  • Trips to Springer’s Ice Cream: Two? Or was it three? This is seriously the best ice cream shop on the planet. My favorite flavor each and every time: Vanilla peanut butter brownie. Heaven.
  • Times I body surfed with my daughter: More than normal. I looked like an idiot but laughed all the way to the shore.
  • Runner’s tan I tried to make disappear: One. Those lines are stubborn!
  • Times I said money can’t buy happiness but I’d take one of these mansions? Once. I try not to covet anything, but man…

Jersey ShoreThis was one of those trips where you don’t realize how much you need it until you are there. We had a fabulous few days and I can’t imagine my summer without a little shore time. I’m missing it already but my homebody, introverted self is also always happy to come home. Four very short weeks left until the kids head back to school, which makes me so sad.


Running and relaxing at the #jerseyshore via @misszippy1 #runchat #fitfluential…
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Who else is a Jersey shore fan? Vacation–already over or still to come this summer?

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http://misszippy1.com/2015/07/jerseyshore.html/feed 29 Avalon, New Jersey Jersey Shore
Black bean salad recipehttp://misszippy1.com/2015/07/black-bean-salad-recipe.html http://misszippy1.com/2015/07/black-bean-salad-recipe.html#comments Mon, 13 Jul 2015 04:44:28 +0000 http://misszippy1.com/?p=6321 I had my brother, his family, and my parents all out to visit over the July 4th weekend, which I loved. I always say I like when family comes to visit rather than the other way around, because we can get more quality time out of the trip. When we go to Ohio to see […]

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My favorite black bean salad recipe--great for summer BBQs!I had my brother, his family, and my parents all out to visit over the July 4th weekend, which I loved. I always say I like when family comes to visit rather than the other way around, because we can get more quality time out of the trip. When we go to Ohio to see family, it’s two families an hour apart, plus occasionally extended family and/or friends in the area.

We spent plenty of time hanging out on the back deck, which gave me a chance to make some of my favorite summer dishes. One of those happens to be a recipe my sister-in-law gave me a few years back–she and I both make it enough that we can go off memory anymore. It’s a staple around here once many of the ingredients are seasonal, so I thought I’d share it with you all.

Black Bean Salad

Ingredients:

  • 1.5 cups cooked (or 1 can) black beans
  • 1.5 cups kernels of corn
  • 1 1/2 cups chopped avocado
  • 1 cup chopped seeded cucumber
  • 1 cup chopped seeded tomatoes
  • 1/2 cup thinly sliced green onions
  • 1 teaspoon lime juice

Dressing:

  • 2 tablespoons apple cider vinegar
  • 1 tablespoon olive oil
  • 1 teaspoon ground cumin
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper

In a large bowl, combine the first eight ingredients. In a small bowl, whisk together the dressing ingredients. Pour over salad and toss to coat. Cover and refrigerate for one hour (or more).

Isn’t it pretty? I had forgotten about the cumin the last few times I made this until my SIL was here. It really adds a great flavor to the dish, so make sure you include it. Let me know if you make it and what you think!


Try this black bean salad recipe from @misszippy1 #runchat #fitfluential #recipe #nutrition
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What’s your favorite summer salad recipe? 

I’m linking up with Tina Muir today for Meatless Monday.

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Running, life, and a great speed workouthttp://misszippy1.com/2015/07/speed-workout.html http://misszippy1.com/2015/07/speed-workout.html#comments Thu, 09 Jul 2015 04:59:46 +0000 http://misszippy1.com/?p=6309 I know I’ve been a stranger of late, and that’s by design. I’m still trying to figure out what I’m doing with this blog. Since I’m not 100 percent sure I’m ready to put it in the trash heap, I thought I’d pop in. Plus, I DO have some product reviews coming up soon to […]

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Running around these parts

I know I’ve been a stranger of late, and that’s by design. I’m still trying to figure out what I’m doing with this blog. Since I’m not 100 percent sure I’m ready to put it in the trash heap, I thought I’d pop in. Plus, I DO have some product reviews coming up soon to share, so I guess I’ll keep this thing going now and again until I make up my mind. How’s that for commitment?

Moving on…since returning from Appalachia I’ve been getting back into a running routine and am right on track for my October marathon. Just as I said in this post, I am still questioning the sanity of a very early fall marathon. Has it not been extremely humid here on the E. Coast this summer? I mean…I love summer, I will take it over winter any day, but I don’t know that I’ve ever been as hot or drenched as I have this summer.

My long run is at about 16 miles right now, and I’ll be jumping up to 18 soon. I’ve been doing my share of long run schedule juggling thanks to trips, swim meets, etc., but it’s all working out just fine. Speedwork is in the picture, too: we did a great workout this week that looked a little something like this:

upanotch

  • Two mile warm up
  • 4 x 1,200 with 400 rest–run the first 800 uptempo and then run the final 400 HARD
  • Cooldown two miles

Again, given the heat and humidity, this one was a bear. Notice how we didn’t assign paces to it? Summer (and old lady) strategy. We’re still getting a great workout in, but not trying to hit any specific paces. I love letting my legs dictate the pace I should choose. If you’re struggling at all in the summer heat, I recommend giving it a go.

Other than that–I’ve continued my runs with my son. He’s now doing three days/week of running as high school tryouts approach in mid-August. My daughter is also running a couple of days per week and we plan to get in at least one 5k together before school is back in session.


Check out this great speed workout from @misszippy1 #runchat #fitfluential #speed…
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So that’s the rundown around here. I’m getting in some blog reading when and where I can, so I have the 411 on some of you. For others, tell me, how is your summer running going? 

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http://misszippy1.com/2015/07/speed-workout.html/feed 37 My life and running lately Running around these parts upanotch
My time in Appalachiahttp://misszippy1.com/2015/07/appalachia.html http://misszippy1.com/2015/07/appalachia.html#comments Wed, 01 Jul 2015 04:03:18 +0000 http://misszippy1.com/?p=6299 I’ve survived reentry into the fast-paced, material-laden world, but my trip last week to Appalachia is still very much at the front of my mind. It’s tough to put an experience like it into words, but I’ll try. Every little aspect of this trip far surpassed my expectations. My drive down was a pleasure with six […]

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The crew in front of some of our handy work

A wall under way

I’ve survived reentry into the fast-paced, material-laden world, but my trip last week to Appalachia is still very much at the front of my mind. It’s tough to put an experience like it into words, but I’ll try.

Every little aspect of this trip far surpassed my expectations. My drive down was a pleasure with six teenage boys as my passengers. Who’d have thought? The group of 75 people that I was part of was supportive, upbeat and dedicated. The work I did was satisfying and yet left me wanting to do so much more. The family with whom my crew worked all week to make improvements stole my heart. And having the opportunity to watch my son and so many other young people grow throughout the week was a huge privilege.

My crew was amazing. We had the ever patient, wise, and experienced Dale leading the show. Then me, my son, and four college students. We gelled so well and made an amazing, cohesive team that was willing to dig in, literally get very, very dirty, and make a home better. Our project ended up being the demolition and then rebuilding of a kitchen floor and wall. I learned how to use a circular saw, hang drywall, install insulation and so many other skills.

There were so many lessons throughout the week and how cool is it that at 49 I got to learn and grow? One of the biggest, which I already knew but yet had really driven home is that it’s not “stuff” that makes us happy. We worked with a family with so little by our Howard County, Maryland standards and yet they were joyful and welcoming to us. It was my honor to be a small part of a team that hopefully made them “drier, safer, warmer,” as our group’s leader would put it.

That’s just scraping the surface of the week we had there. On much, much lighter notes, I managed a week of two very long (9-plus hours) drives, food very off my norm, and a schedule that doesn’t come anywhere close to resembling my usual. When you are in the thick of a project like this, however, you really don’t notice these things.

The entire group of 75

The entire group of 75

As for running: I did manage three, 30-minute-ish long runs on the teeny tiny track next to the high school. Nothing to enhance my training but something to help me feel better on a  physical level while there. I got back Saturday night, though, was up by 5 on Sunday morning and knocked out a 14.5-miler, just to jump start the “normalization” process. It felt pretty awesome!

This week I am playing catch up and prepping for family visitors for the fourth. No matter what, I’ll be taking a piece of last week’s experience with me into everything I do. And trust me, if you ever get a chance to do a service trip like this, jump on the opportunity. It’s cliche to say it, but you get back so much more than you give.


My amazing mission trip experience via @misszippy1 #runchat #fitfluential…
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What’s new in your world? 

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http://misszippy1.com/2015/07/appalachia.html/feed 21 My crew in front of the wall we built in Appalachia A wall under way Hurley group The entire group of 75
On a mission (trip)http://misszippy1.com/2015/06/mission-trip.html http://misszippy1.com/2015/06/mission-trip.html#comments Fri, 19 Jun 2015 05:04:27 +0000 http://misszippy1.com/?p=6288 I’m leaving in two days for my week-long mission trip. Commence the freak out. Actually, that has already happened. As I’ve told you before, I am nervous along with excited for this trip to Appalachia. It will all work out and be an amazing experience, I am sure, but that doesn’t mean I feel confident […]

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The bike and run paths of ColumbiaI’m leaving in two days for my week-long mission trip. Commence the freak out. Actually, that has already happened. As I’ve told you before, I am nervous along with excited for this trip to Appalachia. It will all work out and be an amazing experience, I am sure, but that doesn’t mean I feel confident going in.

Since the area in Virginia where we are headed is extremely remote, there’s no connectivity. Honestly, I like this aspect. I like being forced into unplugging because I don’t do it enough, yet I’m a big believer in its benefits.

Speaking of unplugging–I’ll be honest with you: Blogging is going to get more infrequent over the summer and in fact, I am debating closing up shop on this site. Blogging has met and exceeded all of my expectations but I’m finding my enthusiasm to be lacking of late. As my kids get older and their time left here at home gets shorter, I’m reevaluating how I want to spend that time and I’m not sure it’s as plugged into social media as blogging requires these days.

I’m not making any firm decisions right now, but I’m definitely weighing options. Whatever the case, I will post about my mission trip experience when I get back.

Have a great week, everyone!

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http://misszippy1.com/2015/06/mission-trip.html/feed 29 The bike and run paths of Columbia
I make poor marathon choiceshttp://misszippy1.com/2015/06/marathon-choices.html http://misszippy1.com/2015/06/marathon-choices.html#comments Mon, 15 Jun 2015 04:06:02 +0000 http://misszippy1.com/?p=6279 This weekend I cut my long run back to a 10-miler. I’m sitting comfortably at the 14-mile long run range and I don’t need to increase that to 16 until the beginning of July, so I decided to give my body a little break before starting to build up again. The thing was, that 10-miler […]

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From one extreme to the other

From one extreme to the other

This weekend I cut my long run back to a 10-miler. I’m sitting comfortably at the 14-mile long run range and I don’t need to increase that to 16 until the beginning of July, so I decided to give my body a little break before starting to build up again.

The thing was, that 10-miler felt long because this was the most incredibly humid weekend we’ve had this summer. And I know it’s just the start of those conditions–I’m already questioning how I am going to do 20-milers in this steam. Which made me realize: I’ve made really poor marathon choices this year!

First there was Napa, which was March 1, the earliest spring marathon I’ve ever done. If you’re like me, the trauma of this past winter is still fresh in your mind. Each and every one of those 20s was in extremely cold temperatures. I was pretty happy to have that training behind me and the reward of wine country at the end. And with the exception of Boston 2017, I am done with spring marathons.

Now I’m training for Wineglass, slated for October 4, which turns out to be the earliest fall marathon I’ve ever done. (Sensing a theme here?). Early October means lots of hot, humid long runs. Clearly I wasn’t thinking things through this year when I made my marathon selections.

Given a choice, I’ll take warm weather over cold any day of the year. But extremes of either sort is less than preferable when you’re marathon training, wouldn’t you say? Maybe I’ll think things through next time. Or maybe I’ll just finish off this whole marathon thing with Boston in 2017. In fact, I’m pretty sure I will.

Regardless, I always remember that I GET to run and that these are choices I am fortunate to make. A little cold and a little heat are part of the game and it’s a game I like playing!

Speaking of running in the heat, head on over to Run Haven, where I’m talking about running in just a sports bra and shorts. Personally, I say anyone who is comfortable doing it should be comfortable doing it, but there are still naysayers on this one, even in 2015. Let me know what you think.


Marathon training in the extreme seasons via @misszippy1 #runchat #fitfluential…
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What’s your ideal time of the year for marathon training? 

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http://misszippy1.com/2015/06/marathon-choices.html/feed 49 Marathon training through heat and cold From one extreme to the other
The workout gods hate mehttp://misszippy1.com/2015/06/workout-gods.html http://misszippy1.com/2015/06/workout-gods.html#comments Fri, 12 Jun 2015 04:35:29 +0000 http://misszippy1.com/?p=6269 Falling completely within the #firstworldproblems category…I swear the workout gods were conspiring against me this week! I finally turned the corner on my energy levels so I was pretty excited to get some cross training back in the picture, along with all my running. Someone thought that should be a challenge for me, however. Let’s […]

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From a better day at the pool

From a better day at the pool

Falling completely within the #firstworldproblems category…I swear the workout gods were conspiring against me this week! I finally turned the corner on my energy levels so I was pretty excited to get some cross training back in the picture, along with all my running. Someone thought that should be a challenge for me, however.

Let’s start with Tuesday. I had plans to run speed work first thing in the morning with my friends. Everyone knows speed work hurts less with friends, right? So I was definitely looking forward to it. As I’m ready to head out the door, however, I can’t find my keys. Mr. Zippy, of course, was out of town, so there was no back up set. As the time came and went for me to get over to our planned meeting point, I texted my friends and told them to go on without me.

Just for kicks, none of my GPS watches were charged up, either, but that’s a minor blip. I did the speed work on my own, using my good old-fashioned Timex. It was a good workout, perhaps fueled by my anger at having lost my keys? Regardless, after returning I resumed my search, only to move a piece of clutter paper from counter and discover those stupid keys.

Wednesday, things were not much improved. I planned to swim first, run second. The keys were at hand, thankfully, and I headed off to the pool. I grabbed my cap and goggles from my bag, stashed the bag in a locker, and walked down to the pool. Incidentally, this particular gym is set up so that the pool is approximately five miles from the locker room and thus a time consuming walk. I hopped in, wet my hair and started to put my cap on, only to discover that it had somehow melted (WTH?) and was useless.

I hopped back out of the pool, trudged back up to the locker room and started searching for another in my bag. Mind you, I always have multiple caps and pairs of goggles because I never clean out that gym bag. I know.

Turns out that my first cap was not the only one to suffer the melting effects. I have no idea how it happened, but all of the caps in my bag were amalgamated globs of latex. So I did what any crazy sane swimmer would do, I asked a perfect stranger if she had a spare cap I could use. Thankfully the nice lady told me she was about to put in an order for new caps anyhow and handed me over a cap. I will be paying this forward, by the way. By the time I got back into the water, however, I had easily lost 500 yards of swim time.

I’m happy to say that things have improved since then, but it wasn’t exactly the ideal couple of days of training I had in mind. Something tells me that in about a week when I arrive in Appalachia, however, this is all going to be more than laughable, don’t you think?


When the workout gods are against you via @misszippy1 #fitfluential #runchat…
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What mishaps have you had lately attempting to get in a  workout? 

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http://misszippy1.com/2015/06/workout-gods.html/feed 22 Swimming in an outdoor pool is always a treat From a better day at the pool
Summer vegetable tarthttp://misszippy1.com/2015/06/vegetable-tart.html http://misszippy1.com/2015/06/vegetable-tart.html#comments Wed, 10 Jun 2015 04:56:47 +0000 http://misszippy1.com/?p=6260 My closest farmer’s market (about two miles away) is open every Wednesday and I hit it without fail. Last week some summer squashes were showing up, which made me happy because now I can start making one of my family’s favorite summertime dishes, a vegetable tart. The recipe is so easy and brings in all […]

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This summer vegetable tart recipe is easy and quick to makeMy closest farmer’s market (about two miles away) is open every Wednesday and I hit it without fail. Last week some summer squashes were showing up, which made me happy because now I can start making one of my family’s favorite summertime dishes, a vegetable tart.

The recipe is so easy and brings in all the best that summer has to offer. It’s adaptable, too, because you can just swap out a wheat-based pie crust for something gluten free if that’s what you need. For the record–I buy mine from Whole Foods rather than make it on my own, the latest one being a spelt crust, which was really good. Here are the details:

Summer Vegetable Tart

* One pie crust

* 2 teaspoons olive oil

* 2 small zucchini, sliced into 1/4-inch rounds

* 2 small yellow squash, sliced into 1/4-inch rounds

* Kernels cut from one ear of corn

* 2 tablespoons pesto

* 2 ounces goat cheese or cream cheese at room temperature

* 1 large egg

* 5 to 10 grape tomatoes, halved

1/4 cup shredded parmesan

* 5 basil leaves, sliced thinly

Directions: Preheat the oven to 450. Line a cookie sheet with parchment paper. Place the pie crust on the sheet and fold up the edges so that toppings don’t run/spill off.

Heat the oil in a pan over medium high heat. Add squashes and corn, seasoning with salt and pepper. Once lightly browned, transfer vegetables to small bowl and toss with pesto.

In a small bowl, whisk together the egg and goat/cream cheese until smooth. Season with salt and pepper.

Spread the egg/cheese mix on the pie crust evenly, then top with the vegetable mix. Top with the tomatoes and then the parmesan. Bake for about 20 minutes, until the crust is lightly browned.

I hope you enjoy! For my tips on making the most of the farmer’s market, check out this post from last summer.


Try this delicious veggie tart recipe from @misszippy1 #runchat #nutrition #fitfluential…
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Who else is loving a farmer’s market right now? What have you been getting? 

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http://misszippy1.com/2015/06/vegetable-tart.html/feed 23 This summer vegetable tart recipe is easy and quick to make
Mondays on the runhttp://misszippy1.com/2015/06/monday-run-2.html http://misszippy1.com/2015/06/monday-run-2.html#comments Mon, 08 Jun 2015 05:02:38 +0000 http://misszippy1.com/?p=6253 It’s been a while since I’ve updated any of my training, so let’s dig in a bit, shall we? I’m still not feeling 100 percent on the energy scale and have some lingering congestion–this has been the toughest bug to kick that I can remember. The low energy levels have definitely impacted my workouts. Zero […]

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An update on my runningIt’s been a while since I’ve updated any of my training, so let’s dig in a bit, shall we? I’m still not feeling 100 percent on the energy scale and have some lingering congestion–this has been the toughest bug to kick that I can remember. The low energy levels have definitely impacted my workouts. Zero swimming for the past couple of weeks; zero yoga; and nothing more than 30 min. or so on the bike. But…I have gotten in all the runs I’ve wanted, plus my strength training. Something had to give, and if I could help it, it wasn’t going to be running!

The past week looked like this:

Monday: rest

Tuesday: 8 miles with 6 x 800 in the middle; barre class

Wednesday: Six miles on the trails!

Thursday: A.M: Seven miles plus strength work; P.M.: Three miles with the teens–my son remarked to me that it had been a really good run for him. He sounded like a runner!

Friday: 30-min. easy spin on the bike

Saturday: 14-plus miles

Sunday: 6 easy miles plus HIIT

This week I am making it my goal to get back to the pool. With the outdoor pools open, it’s much more convenient for me to get there, not to mention that much more enjoyable. I want to take advantage of every summer opportunity there is because it is always so fleeting. I would also love to try the SUP yoga class now offered at my club, but I’ll have to see how the schedule pans out.

Temperature wise, it’s definitely feeling like summer. Plenty of humidity to go around and Tori is coming back in from runs one very tired pup! But she wouldn’t have it any other way.

I’ve got two weeks left with the kids in school, so I hope to cram in some good writing before slowing down a bit for the summer, for all the reasons Lisa mentioned in this post. I also have two weeks before heading off on my mission trip, where obviously all writing and also all running will be on hiatus for a week. Lots to accomplish between now and then!

How is your training coming right now? Who has kids still in school? 

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http://misszippy1.com/2015/06/monday-run-2.html/feed 29 An update on my running