Here we go again…

Along with the big announcement that I mentioned in my weekly recap a few weeks ago, came a big life change. It is something that I have known was coming for a while now, but the timing was uncertain.

We are moving. Again.

This time to Virginia.

The acquisition at work brought an exciting new job opportunity for me, but the position requires me to be on-site in Virginia Beach almost full-time.

About a year ago, I talked about Brad taking a new job opportunity of his own. I have also mentioned him being gone, or more importantly talked about the times he was home, over the last year or so. His job completely coincidentally also happens to be in Virginia. His company is headquartered in Roanoke, but since Brad manages facilities across the whole state, he will be based in Richmond. Virginia Beach and Richmond are about 90 minutes from apart, which is definitely too far to commute, but Brad and I will be living MUCH closer than we are now between Roanoke and Chicago.

So, how do I feel about all of this?

On one hand, I am incredibly excited for the opportunity to help with the integration of the new company and all of the professional growth that it will offer. I am already learning that there is a great deal of responsibility in this the new position that is far outside of my comfort zone…new challenges and new responsibilities are tough, but fulfilling. I am also very, very ready to live something closer to a “normal” life with Brad. The 1.5 hours separation will be so much easier to manage than living 5 states away. We won’t be together every night, but at least we will always be together on the weekends and rarely away for more the 3 nights at a time. That part is, by far, the best thing about the move.

On the other hand, my heart breaks when I think of leaving Chicago. I love this city more than I can even express. I know it’s only been two years, but no place has ever felt quite like home in my adult life like Chicago has. I feel like I belong here. I have dear friends that I can’t bear to think about leaving…my heart wrenches and tears flow just writing about it. I also love, love, love my house. The renovations we did in the early days were painful, but the result is something that we are proud of. I worked from home and spent so.much.time. in this house (some days in the winter, I never left!) and never once felt cabin fever. And yes, Chicago winters are the worst, but, gosh, the summers…they can’t be beat. Worth every snowflake, sheet of ice and sub-zero day.

Starting over will be difficult. Living between two cities will also be difficult. But Brad and I will start over together and we will (finally) have each other to spend time with. I know I will have to work hard to meet new people, make new friends and find new running buddies and training partners. I am not really looking forward to that part. I have some of the best friends I could ever ask for here in Chicago. I can’t even imagine finding those special people anywhere else. (Here come the tears again.)

But I have to admit…never having to ride my bike on the Lakefront again definitely does not make me sad. And the possibility of training through the winter again seems a little exciting.

Richmond is a beautiful place. The city is charming and full of runners and cyclists and friendly people. And our new house will also be all our own (our biggest renovation yet!). Virginia Beach also seems to have an awesome outdoor community and I will be living right next to a state park and close to a ton of great running trails.

It’s not Chicago, but it will be home.

We are scheduled to close on our house in Chicago on June 19th and will be making the final trip (for now) to Virginia that same day. One month from today.

Please tell me…who do you know in Richmond? Virginia Beach? I need internet-turned-real-life friends, because they are the best (I know from experience)!

Posted in Chicago, family, life, Moving, running, the lake, training, Travel, work travel | 14 Comments

Bayshore Week 19: Taper Town

1 week out from Race Week. Another week in Virginia Beach! REALLY thankful for the further cutback since the work days were long and stress levels were high. My legs were definitely not feeling peppy or fresh as a result of the cutback, so I am hoping that is just the typical pre-race week taper feeling.


  • Planned: OFF
  • Actual: OFF

I worked until midnight Sunday night, so I was more than happy to sleep in before I ran a workshop for 12 hours on Monday! My co-workers wanted to go on a long walk on the boardwalk after we finished to get some fresh air and burn off some pent up energy so that felt great. It also poured rain most of the day, so the timing for a rest day couldn’t have been better.


  • Planned: 2M Tempo w/2 @ 7:00-7:10
  • Actual: 6.25M @ 8:01 avg w/tempo: 7:08, 7:05

Another early morning run along the boardwalk in Virginia Beach. I regretted not getting up 15 min earlier because as I headed out the sky was getting dark and there was lightening and thunder in the distance. The storm was some of the remnants of Tropical Storm Ana that hit North Carolina just a little south of us. I was rushing to get the miles in before getting caught in the storm, but wasn’t successful. It poured and the storm blew in and then right past for almost the entire tempo portion. Go figure.


  • Planned: OFF
  • Actual: OFF

I planned to sleep in, but woke up at 6 a.m. and couldn’t go back to sleep, so I got up and went for a nice long walk along the beach. It was nice to get some fresh air before being in a stuffy conference room all day. We also went for about a ~2 mile walk home along the boardwalk after dinner.


  • Planned: Speedwork w/3×1000 @ 4:15 (10k pace)
  • Actual: 7M @ 8:16 avg. w/1000’s: 4:12, 4:34, 4:13

If I thought I have experienced a windy run before, it was nothing compared to this. I felt like I was running and running and not moving. The 1st and 3rd interval were cruising along with the wind and yes, that middle interval was 20+ seconds slower for 1k because I was pushing as hard as I could and not moving. It was CRAZY.

FullSizeRender (60)

The sunrise was not a consolation for the wind. You can even tell a little here how angry the waves were. This ocean front section is usually super calm.


  • Planned: OFF
  • Actual: 1:00 Hot Vinyasa Yoga

Travel day. Finally back to Chicago. I went to my very last class at my yoga studio, as they announced this week they were closing down after Sunday’s classes. Sadz.


  • Planned: 1:10 Run
  • Actual: 9M @ 7:52 avg.

My legs felt super peppy and fresh to start so I was cruising at a faster than normal pace, but by the last 2-3 miles, my legs were tired and more than ready to be done. I napped that afternoon like I had run 15+miles!

The nap was good prep for a very special birthday celebration that evening. We had sushi and drinks for my dear friend, Chanthana’s birthday.

FullSizeRender (61)

So many laughs. So much love.


  • Planned: OFF
  • Actual: OFF

A much needed rest day to get some productive things done around the house. I also got to meet up with Amanda (who was in town for the Chicago Spring 1/2 Marathon) in the afternoon for a walk around Lincoln Park and a long chat on a bench in the zoo. It was great to catch up and the weather cooperated perfectly!


  • Run: 22.1 miles 
  • Cross Training: 0
  • Strength x 0
  • Yoga: 1 class
Posted in Races, running, training, Travel, walter, Weather, weekly recap, work travel, Yoga | 1 Comment

Bayshore Week 18: Cutting Back in Virginia Beach

2 weeks out from Race Week. Still a solid week of training, but a big cut-back in mileage from the 50+ last week. I am grateful for that given the business of the week and travel. I was in Virginia Beach for work all week so things were a bit hectic and I was up at 5:30 every morning to squeeze in the runs. But a long workday following a good run is always better than sleeping in!


  • Planned: OFF
  • Actual: OFF

4:30 a.m. wake-up and travel day to Virginia.


  • Planned: 3M Tempo w/2 @ 7:00ish
  • Actual: 7.2M, 7:52 avg. w/tempo: 7:02, 6:59, 6:56

A 5:30 a.m. wake-up call was rewarded with an incredible sunrise on the beach. I ran on the boardwalk in Virginia Beach, which might be the only place other than Chicago that I have experienced a headwind in both directions :) In reality the wind was blowing from the southwest and swirling among the buildings, making it feel like I never got any relief. In the brief moments where the wind let up, the pace felt comfortable and strong.

FullSizeRender (58)

When work overflows into the evening, I can’t complain about adopting my hotel balcony as my “office”.


  • Planned: 1:00 Easy + Yoga
  • Actual: 7:15M @ 8:24 avg.

My legs were a little tired, but the wind was much less of a factor than it was on Tuesday. I will admit, as beautiful as it is running along the beach, I got a little bored with multiple out-and-backs along the boardwalk. But I do appreciate having the option versus circling a mall parking lot like on some trips.

I would love to pretend that I got up at 5 instead of 5:30 a.m. and squeezed in a quick yoga session, but I really just wanted that extra 30 min of sleep so it didn’t happen.

FullSizeRender (59)

With the clouds, the actual sunrise wasn’t as stunning as Tuesday’s, but the moments before it rose, the whole sky was lit up in pink.


  • Planned: Strength warm-up + 45 min Easy + Yoga
  • Actual: 5.4M, 8:21 avg.

I was really proud of myself for waking up at the same time as I had in the previous days when I had longer runs and using the extra time to get in some strength. My legs felt much less tired on this run than on Wednesday. It’s amazing how much different my body feels the day after an easy run than a tempo or speed workout.

Super happy to end the day with Brad and the dogs arriving in Virginia Beach for the weekend. It felt so good to be back together with all my boys!


  • Planned: Speedwork w/8-10×400 @ 1:35-40
  • Actual: 8.3M @ 8:30 avg. w/repeats: 1:39, 1:37, 1:39, 1:36, 1:38, 1:37, 1:38, 1:36, 1:37

The wind was back with a vengeance for this speed workout. It’s pretty easy to tell that the odd number repeats were into the headwind and the even numbers were with a tail wind. The effort also felt so much easier with the wind behind me…I felt like I could have cruised at about 6:28 pace forever.

Brad and I ended the day with a long walk (and Dairy Queen!) on the boardwalk with the dogs.


  • Planned: OFF/Yoga
  • Actual: OFF

Early morning breakfast with Brad at Citrus (a-mazing pancakes, btw) followed by lots of driving around and seeing Virginia Beach. We also went to check-out the local Nordstrom…which was the smallest one I have ever been to! We ended the day with another long walk on the boardwalk.


  • Planned: 1:30 Run
  • Actual: 11M @ 8:11 avg.

I knew it was going to be hot and humid so I got up and started the run at 6 a.m. Walter happily joined me for the first 4 miles, where we both proceeded to stop for the bathroom twice (me in a porta potty and at the hotel and him…well, I am glad I had two poop bags!). At least I had company in my stomach issues. This is happening more often than I would like to admit lately, but I am 90% sure it is stress-related, since this is typically how my body reacts to stress. I ended up having a pretty decent run overall, despite the warmer temps and upset stomach. I also got to check-out the state park for the first time, which is a really awesome place to run. And I finished much faster and stronger than I started, which is always good.

We got breakfast, then Brad and the dogs headed back west to Roanoke and I spent the majority of the rest of the day in my hotel working.


  • Run: 39 miles 
  • Cross Training: 0
  • Strength x 1
  • Yoga:0
Posted in Races, running, Strength Training, the boys, training, Travel, walter, Weather, weekly recap, work travel | 1 Comment

Bayshore Week 17: Peak Week

3 weeks out from Race Week. It was a massive week…like marathon training style mileage. But it was the last big week before a pretty dramatic cut back starting this week.


  • Planned: OFF
  • Actual: OFF

Long run Sunday meant rest day Monday.


  • Planned: Strength warm-up + 7-8M Progressive Tempo w/2 @ 7:40-50, 2 @ 7:30-40, 2 @ 7:15-25, 1-2 @ 6:50-7:10
  • Actual: Strength warm-up + 10.4M, 7:39 avg. w/tempo: 7:43, 7:40, 7:34, 7:30, 7:21, 7:15, 7:04, 7:02

YES!!! I love a good progressive tempo and it felt AH-MAZING to nail this one. This is a much-needed confidence boost after the low energy runs last week. I had a 6 a.m. conference call with Europe so I did my strength stuff while I was listening in at the end of the call (bluetooth headset FTW) then ate a quick breakfast before heading out. Still in capris, long sleeves and a headband in the mornings (WTF Chicago?), but at least it was super sunny and not quite as windy as the last few days.


  • Planned: 1:00 Easy + Yoga
  • Actual: 7.15M, 8:25 avg. + 15 min Yoga

My legs were dead from Tuesday’s beast of a tempo run so this was a bit of a slog. I took Walter with me for the first 4.5ish (his first run since being sick!) so that helped break up the time, but I was happy when the clock hit 1:00. I originally planned to go to yoga after the run, but since my legs felt so tired, I decided my body needed recovery more than yoga. Instead I did this video, which is meant for pre-run, but worked really well as a post-run session too!


  • Planned: 45 min Easy + Yoga
  • Actual: 5.3M, 8:25 avg.

My legs felt much better than Wednesday, but it was windy. Going north felt like running into a brick wall!


  • Planned: Speedwork w/6-7×800 @ 3:15-20
  • Actual: 9.9M @ 8:04 avg. w/800’s: 3:19, 3:16, 3:16, 3:16, 3:13, 3:15, 3:13

Perfect weather morning and first time back at the lakefront track in a while. The 800’s were strong, controlled and smooth. I did extend the rest a little to finish a complete 400 (~2:40) instead of the 2:30 prescribed.

The only complaint I have about this run was the swarms of bugs that were hovering around one side of the track. I swallowed so many that I don’t even want to know…

FullSizeRender (56)

I was wearing a long sleeve shirt and underneath my shirt still looked like this on both shoulders. Gross.


After the run I saw Conor at Delos and then drove down to Peoria for the day.


  • Planned: 45 min Easy/Cross or OFF
  • Actual: 5M @ 8:35 avg.

I was surprised at how nice and loose my legs felt. I ran after I drove back from Peoria in the morning, so it was warm, but it felt so good to finally be in shorts and tank.

I finished my run at Northdown to meet up with the crew after Mikeller Run Club. We ended up on my roof deck later that afternoon. And this happened…

FullSizeRender (57)

Notice the cork floating in the bottle. And the empty one next to it. I wish I could say I was sharing this with more than just Chanthana.



…And then THIS happened. I love these humans.


The good news is that it was an early night, but still probably not good pre-long run prep.


  • Planned: 2:00 Easy Run
  • Actual: 15M @ 8:08 avg.

I drank a ton of water in the morning before I left, but it was definitely warmer than I am accustomed to and well, I drank a bottle of wine Saturday. But I felt surprisingly pretty good, other than my legs were absolutely feeling the mileage and hard workouts by the last few miles.


  • Run: 52.8 miles 
  • Cross Training: 0
  • Strength x 1
  • Yoga: 0 classes, 1 short video
Posted in Chicago, friends, Goals, Races, running, Strength Training, training, Travel, walter, Weather, weekly recap, Yoga | 4 Comments

Shout Out: Delos Wellness

I mentioned in last week’s recap that I have been going to Delos Therapy for a few weeks. I first heard about this from Rachel, an instructor at my yoga studio, who said that she had chronic tightness in her upper back and finally had relief after trying Delos. I was intrigued because I’ve had on-going twinges in my calf and hamstring/glute that never seem to get worse, but even with rest, ART and massage, don’t seem to get better either.

2015-04-29 17-15-18_Chicago Pain Management  Delos Therapy

Rachel gave me a brochure and suggested that I at least check out the free 25-minute initial session. I tucked the brochure away and didn’t think much about it for several months. Then one Sunday morning a few weeks ago, after I woke up with a tight left calf again, I decided to give them a call. I had my first appointment with Conor that same day and it was incredibly painful (no sugar coating here). He spent most of the time on my left calf and found areas that were so tight, I couldn’t bear even very, very light pressure. But after just that first session, I could already feel the calf starting to loosen up. I bought a package of 25-minute sessions and made an appointment to see Conor again the next day.

I woke up the day after the second session and, no exaggeration, for the first time in 6 months, didn’t have tightness in my calf. It was amazing! But what I quickly learned is that once you loosen the tissue and start activating certain muscles, new muscles “wake-up” and begin to work differently. The result was the tightness (and associated pain) migrated up my leg and I started having the pain in my butt. Conor spent the next few sessions working on just my glute until it loosened up. And now, in the last few sessions, we have worked on both legs and just general running tightness.

The sessions are now MUCH less painful. It is actually more of a hurts-so-good feeling and I spend less time yoga-breathing and drooling all over the table than I did in the first few appointments. And on my last several runs, my legs have feel better than they have in a really, really long time.

So what is this magical therapy? It’s actually pretty simple. It is just direct pressure applied to many points along the entire muscle forcing the fascia to release and relax. The difference between Delos and massage (or ART) is that Delos Therapists press on very specific points along the muscle at specific angles. The points and angles are based on which muscles and muscle groups are causing the problem and the therapists are well trained in how the muscles groups interact and depend on each other. Easy peasy…no needles, no voodoo, just simple bio-mechanics and understanding of how the body works.

I didn’t realize until I started doing research to write this post that Delos Therapy is actually only in Chicago right now. It was developed in the 1980’s by Kenny Owens, a former champion Table Tennis player, who was seeking a way to relieve shoulder problems caused by his sport. Kenny then trained his son Eric in the therapy and the team seems to be growing fairly quickly and bringing on new therapists regularly. Delos Wellness has two locations in Chicago, one in the David Barton gym in River North and one at Southport and Clybourn in Lincoln Park (2105 N. Southport).

If you live in Chicago, or even if you are coming in town for a race or vacation, I highly recommend checking them out. Like I said, I had relief in my calf after only two 25-minute sessions.

I was not compensated in any way for this post. I went to Delos on my own and bought a package, so trust me when I say…it works. I will also add that Conor (and the other therapist I have seen, Lia) both commented that my body seems to respond rather quickly to the therapy and they have noticed very quick changes in a short-time. Maaaaaybe they are just trying to make me feel good, but maybe relief wouldn’t be so rapid for everyone? 

Posted in injuries, running, Shout Out, Strength Training, training | 3 Comments

Bayshore Week 16: Pain in the Butt

4 weeks out from Race Week. Monday’s run (and how I felt after) gave me a little {injury} scare, but fortunately it was nothing and I was back to feeling great by Wednesday. Aaaaannnd that is about the only thing that went right this week.

While we were in Virginia last Friday, we found out that both of our dogs had the flu that was going around in Chicago. Wednesday, after I was up with Ernie while he was coughing all night, I took him to the vet again. X-rays showed he was in the early stages of pneumonia and they kept him in the hospital. He wasn’t critical, but definitely needed to be treated. I left the vet bawling my eyes out and didn’t feel much better until we heard that he finally broke his fever Thursday afternoon. I also was fighting off some kind of cold or bug all week, so the stress and lack of sleep weren’t really helping.


  • Planned: Temp0 w/3M @ 7:00 – 7:10
  • Actual: 7.75M @ 8:01 avg. w/tempo: 7:05, ?, ? 

I got up at 5 a.m. and started this in the pitch dark. The area where we were staying outside of Richmond is not great for running, so after the warm-up I did the tempo in loops around a mall frontage road. It’s boring, but well lit and it works. Two crappy things about this run: first, my left glute was still really tight for the first couple of miles. And second, there is one section along the loop that completely loses GPS signal. My watch showed those last 2 repeats were 7:14 and 7:13, but on both miles, my watch jumped from 6:50’s to 7:20+ within a few seconds and then took a few minutes to get righted and start working back down again. Womp. After the run, I rushed to get ready and then had to drive back to Virginia Beach for work.

Getting in the car shortly after the run and then sitting at a desk all day definitely didn’t do any favors for my tight glute.


  • Planned: 1:15 – 1:30 Easy
  • Actual: (Unplanned) OFF

All day Monday after the run, my glute was sore. It had progressed from *a little tightness* to, “ouch…that isn’t good.” Monday night I did what runners should never do when we feel pain and that is google “pain in the butt”. I convinced myself that I had piriformis syndrome and was going to be benched for the foreseeable future. The googling scared me enough to skip my run Tuesday. I was super bummed because I had planned a fun new route from my hotel in an area I had been wanting to check out. Needless to say I was in a very crappy mood, especially since I also woke up with a scratchy throat and some congestion.

The good news is that this was also travel day…finally time to go home after being in Virginia for a full week.


  • Planned: OFF 1:15 – 1:30 Easy
  • Actual: 10M @ 8:21 avg.

In the few days before I left for my trip to Virginia, I had started Delos Therapy (more to come in a later post!). I already had an appointment scheduled for Wednesday morning and I was praying that they could work out my glute. Collin dug around, while I tried to yoga breath and not drool all over the table. He successfully released the tightness (which he said was, in fact, NOT in my piriformis) and I felt immediate relief. He told me to try out a run later and see how it felt.

When I left my house to run in the afternoon, I was skeptical of how I would feel, but after everything with Ernie, I definitely needed a run. I didn’t know if I would even get to the end of my block before I needed to turn around, but I had to try (I was also still feeling the beginnings of a cold). I thought best case scenario the run would be in the range of 45 min…maaaaybe an hour, but I felt awesome immediately and continued to feel good mile after mile. There was no lingering tightness AT ALL. I made the in-the-moment decision to do the full 1:15 – 1:30 run that I skipped Tuesday. The miles flew by and I even ran and chatted for a little while with the guy who I had paced with at the 5k in February. These are the kind of miles runners live for…grateful, healthy and effortless.


  • Planned: Speed work w/3x1M @ 6:30-6:40 45 min Easy
  • Actual: 5.3M @ 8:32 avg.

Since I switched Tuesday and Wednesday’s workout, Coach told me to push everything back by a day and do the speedwork on Friday. It was a bright sunny day, but quite chilly for late April. Even in gloves and long sleeves I was chilled. Plus the little cold that I was fighting the few days before definitely reared it’s ugly head during this run because I just felt blah and couldn’t wait to be done.


Walter’s first walk since being sick. We took him out briefly while we picked up our lunch.



  • Planned: 45 min Easy – 1:00 Easy Speed work w/3x1M @ 6:30-6:40
  • Actual: Strength Warm-up + 7.7M, 8:01 avg. w/Repeats: 6:42, 6:35, 6:45

Oof. This was rough. I felt sluggish and crappy pretty much from the beginning. The gray, gloomy weather certainly didn’t help. Don’t be fooled by the second mile…I had a bathroom stop about halfway through that repeat and stopped my watch. The last mile was a good test of mental toughness because I thought about quitting about 15 times, but ultimately finished without stopping. 6:45 wasn’t within the goal range for the day, but I was happy I didn’t stop. Not much you can do but move on from workouts like this one.


  • Planned: 1:45 Run OFF or Easy Run
  • Actual: Yoga

In hopes to make up for the lack of strength work and possibly to sweat out some of the cold I was fighting, I went to a class late Saturday morning. I swore off the Hot Power Fusion class after the last time, but somehow I still went back. It was miserably hot, but I had towels and just tried to embrace it. Other than getting a little light headed in the very last few minutes, it actually felt really, really good and was actually just what my body needed.


  • Planned: OFF 1:45 Run
  • Actual: 12.6M, 8:21 avg.

Ugh. Another tough run. Super low energy and the wind certainly didn’t help. I kept it super easy in the early miles (8:20+), then picked it up to 8:10 – 8:15 for the middle miles, but couldn’t sustain that and the last few miles were back in the 8:20+ range again. I don’t like when I don’t finish strong so that was a bummer.


  • Run: 43.4 miles 
  • Cross Training: 0
  • Strength x 1
  • Yoga: 1 class
Posted in Chicago, Goals, Races, running, Strength Training, training, Travel, walter, Weather, weekly recap, Yoga | 5 Comments

Bayshore Week 15: Virginia

5 weeks out from Bayshore. Before I know it, I will be tapering! Coach is definitely peaking the workouts with both mileage and intensity.


  • Planned: Temp0 w/5-6M @ 6:50 – 7:10
  • Actual: 9.75M @ 7:48 avg. w/tempo: 7:08, 7:10, 7:12, 7:05, 7:04

I was excited to see this massive workout on the schedule, but also a little nervous because my legs were still feeling a little sore and fatigued from the week before. Coach gave me strict instructions to cut it short if my body was telling me “no” in any way. It was also raining (pouring at times) and windy, but I figured I would give it a shot and see how my body responded. I was pleasantly surprised when I locked into 7:10ish pace pretty easily and didn’t feel like I was working too hard. Unfortunately my stomach did not cooperate in mile 3 (hence the slowest mile) and I ended up taking two quick bathroom stops in mile 4. The further I went, the more I knew that there was definitely not a 6th tempo mile in the cards. I felt good from a cardiovascular standpoint, but my legs were just DONE. All-in-all, not a great run, but not a bad one either (minus the stops).


  • Planned: 1:00 Nice & Easy Run + Yoga
  • Actual: 7.15M, 8:24 avg.

Woke up early and ran with Walter before a busy day of work and travel. It was one of those beautiful, cool spring mornings with bright sun and zero wind. My legs were tired from Monday’s run, but loosened up after about 4 miles.

Unfortunately no time for yoga before my flight that evening.


  • Planned: 45 min Easy Run or Cross
  • Actual: Strength Warm-Up + 5.4M @ 8:19 avg.

BIG BIG BIG DAY! I could have done 45 minutes of cross training, but this was a huge day at work and I couldn’t imagine it starting with anything other than a run. I have spent the majority of the last 2.5 years working on the acquisition of a small technology/software company in Virginia Beach and we finally closed the deal on Wednesday. It was the culmination of a huge roller coaster of events and I am very, very proud and excited. Given all of that, the run itself was a bit of a blur, since my mind was filled with so many things for the day ahead.


Big Day = New Dress. (And awkward hotel room selfie)


  • Planned: Speed work w/8-10×400 @ 1:35-40 (5k pace) 
  • Actual: 7M, 8:33 avg. w/400’s: 1:40, 1:36, 1:35, 1:35, 1:35, 1:34, 1:35, 1:35, 1:34, 1:34

I lucked out and found a high school track about 1/2 a mile from my hotel. It didn’t have a rubberized surface, but is still a good spot for repeats. The workout was not necessarily a strength or speed builder, but more to keep my legs sharp. The repeats felt smooth and controlled, but re-starting after the walk breaks in between seemed to agitate my already tight left glute. I am sure all of the sitting that I was doing while in the office all week didn’t help.



  • Planned: 45 min Easy – 1:00 Easy
  • Actual: 35 min elliptical + strength

Since I ran Wednesday when I had the option to cross-train, I decided on a non-impact workout Friday instead of running 6 days in a row. Especially given the tightness in my glute the day before, I thought giving it a rest before the long run would help.


More awkward selfie-ing. This time of the hotel gym variety.


  • Planned: 2:00 Run
  • Actual: 15M @ 8:06

It was pretty warm in Richmond (65+), which felt awesome after all the cool mornings in Chicago, but I definitely wasn’t prepared from a hydration standpoint. I thought I would find water fountains around the city, but never did. I surprisingly felt pretty good until the last couple of miles when I was definitely very thirsty. It wasn’t as severe of a bonk as I anticipated once I realized there was no water to be found, but I didn’t finish nearly as strong as I would have liked. I also missed a turn earlier in the run so I ended up having to walk ~2 miles after I finished. The route gave me a solid tour of Richmond, which is a really great place to run (minus the lack of fountains!).


  • Planned: OFF
  • Actual: OFF

Brad and I walked around Cary Town in Richmond, had pizza at Mellow Mushroom (!!), took a nap, saw a movie and did laundry at the hotel…the best mix of productivity and relaxation.


  • Run: 44.4 miles 
  • Cross Training: 1 x elliptical
  • Strength x 2
  • Yoga: 0 classes (sadz) 
Posted in Chicago, Goals, Races, running, Strength Training, training, Travel, walter, Weather, weekly recap, Yoga | 3 Comments