Tag Archives: running

this is not ok

It happened again this week.

Another female runner attacked for having the audacity to do something male runners take for granted.

In case you haven’t heard the news, a 25-year-old runner training for Chicago was attacked during a morning run in artsy River North over the weekend. This comes about a little more than a month after 30-year-old Karina Vetrano was found dead after a run in Queens–sexually assaulted and strangled–and after police found Vanessa Marcotte a half-mile from her mother’s house in Massachusetts. The 27-year-old was found naked and burned.

“She shouldn’t have worn those shorts.”
“She shouldn’t run in a sports bra (nevermind that it’s a bajillion degrees).”
“She shouldn’t run alone.”

I’m so sick of reading headlines about missing runners and even more sick of the comments that follow.

When is enough, enough? Because even when I run in capris, a long-sleeved shirt and bed head the comments from passing cars still come.

Thankfully for this runner she’s still alive. After a man came up behind her, grabbed her by the neck, threw her to the ground and started to choke her, a Good Samaritan noticed and helped. Shaken up but otherwise unharmed she was lucky.

The sun was out. It makes me angry to think that it could have been worse. It’s infuriating that I don’t have a way to fix it.

We take self defense classes, carry pepper spray, change up our routes, wear longer clothes and yet none of those things are a solution.

What exactly are we supposed to do differently and why is it up to us?

best damn race orlando 10k recap

I’ve been putting off writing this recap because hitting publish means my short vacation home is officially over.
I flew to Orlando with my friend, C, to run the Best Damn Race Orlando 10K March 1, and it was one of the most organized races I’ve ever run.
bdr1Although it wasn’t as big as ING Miami or a Disney race, it had a pretty decent sized expo, great finisher’s party and free massages, beer, photos and tech tees. All wonderful things in my book.
Their tiered entry fees also meant that signing up early got us in for $20 or $25. Can’t beat that.
Like the Love Your Heart 10K the week before this wasn’t a PR for me. I paced C through her second 10K ever. She ran six miles nonstop. I love that running let’s you track that progress, and that putting in the work easily shows results.
123760-067-002h123760-042-019h123760-007-006hThe rest of the weekend was filled with lots of this:
20140301_123111 20140228_135933And this.20140228_155826 20140228_161643And then we came home to Winter Storm Titan.
Yep. This Florida girl is definitely over seasons. Hurry up, spring.

how i got a 20 minute pr

halfmaryI’m coming off a really good running month and I’m not really sure how I feel about it.
I’m excited, proud and amazed at what my body was able to do but also anxious about whether I’ll be able to maintain that momentum and tired. Always tired.
I did take enough time off between the Nashville Half Marathon and I’m now OK to run more again (lots of RICE-rest, ice, compression, elevation). Even with all that pride about what I’ve done and pent-up worry about being “good enough” I still have hopes that I’ll get faster. I mean, I know I have to right? Practice makes perfect.
I got a few questions on Facebook about my awesome (and I can totally say that because 20 minutes is definitely AWESOME) PR at my last half. I crushed my previous PR from January of 2:28 with a 2:08 at the Nashville Half Marathon. That’s 20 freaking minutes!
I’ve had CrossFit coaches try and tell me it’s due to increasing my functional fitness. I did focus on adding a day or two of CrossFit in as my cross-training per the Hal Higdon half training plan but I don’t think I did enough to cause such a substantial decrease in my average run time. If I had to credit it to anything I’d say it had to be track workouts.
Running more didn’t hurt but I’ve always followed a plan for half marathons so it’s definitely got to be the speed work.
During the eight weeks I trained for this last half I followed a plan that incorporated speed work once a week. This was crucial.
I’d do mile repeats on the track for 2-3 miles. It’s where I saw my best mile times ever and I think knowing that I was able to get consistent sub-9 miles on a track made it a little easier to stay at a consistent sub 10 during a long run. It hurt a little, yeah, but it was possible.
Last week I also PRed my 5K time at the Hopkinsville Turkey Trot with a 26:46!
I credit that to speed workouts too.  So yeah, how in the world did I get a 20 minute PR on my half time? Mile repeats. Do them. They’re not fun and they may hurt, but they sure are effective.

What tricks do you have for speed?