Hello friends! Happy Tuesday. I have to admit, my running has been slacking the past 2 months or so, and except for the run we did while traveling in California last month, my mileage has been pretty nonextistent.
Trail run in Sausalito, CA in February.
So what’s the best way to get out of a running slump? Signing up for a race! The hubby and I will be doing our local St Paddy’s 5K on Saturday. Obviously not aiming for any PRs, but just looking to get our groove back a little bit. I think that with Spring being right around the corner, I’ll be more motivated to get Frankie out in the BOB too!
Here’s a nice and easy speedwork workout I created. You can increase the easy and fast running if you’re training for a longer race.
Run 1/2 mile at a comfortable/easy pace. For me that was 8:30 pace.
Then alternate with a very easy jog for .2 mile (for me that was 9:31 pace), and then a sprint for .2 mile (for me that was 6:58 pace). Repeat for 2.5 miles (for a total of 3 miles).
Today I will be doing some barbell squats and core work and get back to running tomorrow.
Follow me on Instagram to see how I do on the 5K! @thepetitefastinista
It’s been over a month since we got back from our trip to Paraguay. It was a way-too-brief visit to my family but an unforgettable trip regardless that filled us with new memories to cherish.
It was our first time taking Frankie on a plane so we were naturally super nervous. Overall, he did great on the way there and did even better on the way back. Funny though, that on our way back home he didn’t have his own seat and slept so much better. On my lap. Sigh.
This was my first time visiting since my Grandmother’s passing just over 2 years ago. I was feeling extremely emotional weeks before the trip. I vowed that I would spend every minute I could with my family. That meant we did not do much exploring and didn’t get to visit friends that lived in other cities.
During these 8 days, our only exercise was a 3 mile run at a park minutes away from my Grandmother’s house. We ate delicious homemade food and decadent desserts EVERY.DAY. We took a siesta almost every day. We had 0 regrets.
Whenever I return from Paraguay I’m left a little depressed. I feel blue thinking about how far away I am from so many people that love me and whom I love. I feel blue thinking that I may not see some of them the next time I return. It was also great to meet some family members I’ve never met before.
I’m so happy that we were able to make a quick escape and visit this past August. I hope to be able to visit again within the next 2 years.
Do you have family in another country or even another state that you don’t see often?
I can’t believe it’s already mid-July! Why does Summer always go by so quickly?! It has been awesome so far, spending my days with Frankie though. I really wanted to get him started with swimming but unfortunately none of the local places have daytime schedules right now 😕 It would’ve been a great activity to do with him but I guess it’ll just have to wait.
His schedule seems to change on a daily basis. When I get used to something he changes it up on me! Haha So I have to keep in mind that when he falls asleep I can’t waste much time- I gotta do whatever it is that’s on my to do list because he could either take a 20 minute nap or a 2 hour nap.
Besides working out, I also “work” my Rodan+Fields business when he’s napping. This might involve listening to a training call, replying to people’s messages or texts about the products, placing an order for a client or finding my next before & after to post. It’s been a fun few months and I’m just so happy that my customers are loving their products. I wish I lived closer to my teammates because they’re a fun, smart bunch!
Today I skipped running and focused on Olympic lifting and core. I did 6 rounds of:
5 snatches (45#)
20 Russian twists (15#)
20 side plank reach-thrus (left & right)
20 sumo squats w/15# plate
I definitely could’ve gone heavier on the weights but the point was to focus on form with the snatches and to really engage my abs.
I feel like I keep wearing this same outfit over and over again! Ahem, Athleta, maybe you can send me some stuff??
Frank and I celebrated our 2 year wedding anniversary with a night out in NYC. We stayed at the W in Midtown and did fancy French dinner at Le Cirque. Although it was a great experience and the food was delish, I couldn’t wait to get a late night pizza from Room Service 🤗
The hubby and I have a 5K on Thursday night. This one is known for its rolling hills so I’m not expecting any PRs or awards but I’m just happy to get out pound some pavement and hopefully see some running friends.
It’s been a year since I started this blog, mainly to keep myself motivated and accountable for staying active during my pregnancy. I don’t get a chance to post as often as I wish to but I really enjoy having this space to share with you about my life and workouts.
This past weekend I ran my first post-pregnancy 5K. And boy did I surpass my expectations. I didn’t give myself a goal although I was secretly hoping to do it under 24 minutes…and I didn’t even wear my watch…I ended up running my second fastest 5K to date! According to my phone it was 23:15 but Strava said 22:45.
If you’ve been reading my posts you know I don’t get to run often- usually 2 mile runs on the treadmill or with Frankie in the stroller. I also have been coaching more CrossFit so I don’t get yo work out as often. I guess my takeaway is that LESS is more!
Another fun thing about the 5K is that I got to meet a new group of runners- the Asuncion Runners NJ. It’s a satellite branch of the Asuncion, Paraguay group that we’re a part of. We actually all walked away with awards! I got my first trophy ever 🙂
It might be too hot today to run with Frankie but I’m hoping to do my usual 2 miles on the treadmill while he naps and then a circuit workout once he’s awake.
Here’s an easy and simple equipment-free WOD:
50 mountain climbers
60 jumping jacks
Today also happens to be Frankie’s Half Birthday 🙂 And tomorrow is my birthday! Hop over to Instagram to see how we celebrate!
On Sunday, I did a half marathon relay with Frank right here in our town. I’ve been doing the full, half marathon for a few years now but this year I wasn’t ready for the 13.1 yet.
Our friend here has run 70 marathons! Including one in every state 😱
It was a bit cool in the morning, but the sun was out- thank God, because later in the day it got cloudy and very windy!
I ran the shorter distance of roughly 5.4 and Frank did the remaining 7.7 miles. There were lots of rolling hills in the portion that I ran and man, I was feeling them! My average pace was 8:15 and I was ok with that. It’s what I’ve been doing 3 miles in lately. As you can see in the image below, we placed 14th out of 108 and were in the top 87% overall! It gave me just the motivation I needed to keep going, keep running. Even if the treadmill gets boriiing.
I’m feeling stronger and slowly getting closer to old Olympic lifting maxes again. It’s funny how things are- I really thought I’d be in running shape faster than CrossFit shape…but I did stop running lonnnng before I stopped WODing ☺️
To all busy ladies (and gents too), keep doing what you’re doing. Stay safe but stay active!
Happy Friday everyone! I’m in definite need of some extra caffeine this morning as a little someone decided to wake up FOUR times last night! He’s never done that before and I’m still scratching my head trying to figure out why. He didn’t even break out of his swaddle as he’s been doing lately. I’ll take any mommy advise I can get in this issue! #desperate
As a busy mom, it’s becoming so hard to post a blog even once a week like I’ve been trying to do but you may see more frequent posts on my Instagram.
Today, I’ll be doing a 2 mile treadmill run (during Frankie’s nap) followed by a Posterior Chain Workout by Betty Rocker (once he’s up). The workout entails doing 3 rounds of 45 seconds of each exercise- thigh jacks, elevated bridge lifts, triceps dips, swimmers, single leg tabletops and 3-way calf raises. Lower body/booty burner!
It’s supposed to be 81 degrees later here in NJ so some outdoor play time with Frankie will be a must 🙂 He loves music so we sometimes have dance parties on our deck 😉
Hopefully the hubby and I will be able to get a longish run in on Sunday like we did last weekend. We went running on this trail by our house which went through a few local farms. We’re so lucky to live in such a beautiful area close to a great downtown as well as nature.
Have a great Friday and weekend! Planning on running this weekend? Are there trails by you that you love?
I’ve been a runner for a long time though I only started calling myself one about 5 years ago when I started training for my first half marathon. I thought if I didn’t run several times a week, year-around, and wasn’t doing high mileage, I wasn’t a “real” runner. I was mistaken.
Running the JP Morgan Corporate Challenge last year when I was about 9 weeks pregnant.
Whether you run a little or run a lot, you’re a runner…or you can become one.
I remember training for my first half marathon and feeling so daunted by the training plan I followed. But it got easier. What was the secret? I just stuck with it. There were days when I was too tired or too sore or something came up and I missed my run– but that was ok. I allowed myself breaks here and there. I just knew I had to “bring it” next time.
Last summer I held a 4-week running clinic with some of my CrossFitters and other non-members to coach them into finishing a 5K- the first 5K for several of them. I hope to be able to carve some time out to do another clinic this Spring or Summer.
In the meantime, I’m sharing my tips on making running feel a little easier- maybe even a little more enjoyable…so that you get out there and stick with it 🙂
1) Stay positive:
If you tell yourself you hate running, running might hate you back. Just kidding. But seriously. If you can run 400 meters, you can run a mile. If you can run a mile, you can run a 5K, etc.
Believe it and you will do it.
2) It’s OK to walk!:
This is important because I know some people feel like if you are not running the whole time, then it doesn’t count. Wrong. There is no such rule. And actually walking is great because it allows you to use different muscles and give a break to the muscles you use when you’re running. When you walk you may feel it more in your glutes, whereas when you’re running, you may feel it more in your quads and hamstrings.
I had my runners last year do run/walk combos to get them ready for the 5K. All of them beat their goals of finishing under a specific time. For example, I had them walk 5 minutes, then run 10 minutes, and so on until they were walking for a shorter amount of time or distance and running for a longer amount of time or distance. Start slow and build up your endurance.
In the first marathon I ran, I incorporated walk breaks and ended up finishing in 4:02, feeling like I could’ve kept going!
Many of my CrossFit trainees ask me about this and it’s actually what inspired me to write this post. How you breathe makes a huge difference in how you feel about not only running but any type of exercise that brings your heart rate up.
The first thing is to make sure you’re taking big yoga-type breaths through your mouth, breathing from your diaphragm or belly rather than just your chest. You need as much oxygen as possible so make sure you take BIG breaths.
You may want to try following a 2:2 pattern where you inhale for 2 steps, exhale for 2 steps. The ratio can vary from person to person depending on speed (in fact, I’ve read about a 3:2 ratio in a running magazine) but it can give you something to pay attention to as you run to make sure you’re breathing correctly. You can find more info on these ratios on http://www.competitor.com and http://www.active.com.
Just remember to relax and your body will know what to do.
4) Practice Good Form:
As with any exercise, like CrossFit for example, the better your form, the more you will get out of it and the more you will prevent injuring yourself. When running, stay light on your feet, land toe to mid foot (not your heels!), and keep your chest up. Keep your shoulders down and pull your navel towards your spine just like you would in CrossFit.
5) Wear the Right Shoes:
Don’t run in 5 year old sneakers! Go to a running store and have one of their trained staff help you find the right shoes for you. Once you find ones that work, stick with them.
6) Listen to Music:
Play tunes that inspire you and get you revved up. You may find yourself running faster without even realizing it 🙂
One last secret I want to share is that I don’t always love running. My husband says the same thing. We love the feeling we get after a run. That sense of accomplishment. But sometimes the run itself sucks! Haha
I hope this post was helpful in getting you started with running 🙂 I could probably go into more detail on some of these topics so let me know if you have any questions in the comments. Or if anyone has any additional tips they’d like to share, please do so!
I had back-to-back running days this weekend and loved it. I didn’t get a chance to do my once a week run last weekend so I was glad I was able to get these in.
Saturday I did the same 5K loop I had done the past 2 times and shaved 2 minutes off my previous time (which was 30 minutes). I’m finally starting to feel like my old running self!
I finished the run by doing a few sprints up and down my driveway. And can we just say how cute these leggings are? I got them from my local Athleta store recently.
Later that afternoon, I did another workout:
1 round of
1 power clean (65#)
5 front squats (65#)
20 double unders
3 pull ups
3 toes to bar
Then, rounds 2-4 I did 15 deadlifts instead of the clean/squat movement.
On Sunday, the hubby and I were supposed to go to CrossFit but overslept (thanks, daylight savings time!) so we went on a quick 25-minute run instead. The legs were feeling tired but I managed to make it through without any stopping 🙂
Today is my mom’s birthday, so there will be some indulging and I’ll probably take a rest day.
It’s been getting quite difficult finding the time to post, but I wanted to do a quick update on my current status…starting the post on Monday night while Frankie is sleeping and I’m enjoying a margarita because it’s #nationalmargaritaday so this mama had a few minutes to spare. By the way, seems like everyday is “national something day!”
On Saturday, I went on my first run since late July. The weather here in North NJ was just beautiful, with some sun and temps in the 50s. My hubby took me on his usual route through a trail by our house which included a couple of hilly spots. Although I had to slow down a few times to walk briefly, I felt great the whole time. Though my legs felt a bit heavy and rusty, my breathing seemed ok. It really is amazing how the human body works and that I was able to maintain a decent pace after months of no running. In case you’re wondering, we did a 5K distance in 30:32. Far off from my best time of 22:38 but I’ll take it!
I’m also doing a 14-day “booty challenge.” It’s another one of Sara Haley’s fitness challenges which I’ve talked about before. If you’d like to check it out, go to http://www.sarahaley.com- you can download the workouts for free. The “hydrant kick” and “tail wag” are my favorite moves. I decided to combine this booty challenge with my own version of the last 2 weeks of her “no crunches” challenge and so far it’s been a great daily workout. Today that included 3 rounds of a 1 minute plank, 30 second alternating single leg plank, 30 plank jacks and 30 alternating “pigeon and planks.”Feeling the burn in the abs and booty already and I’m only on day 4 🙂
So the CrossFit Open begins this Thursday and I’m feeling so nostalgic that I won’t be able to kill it like I did last year (well, for me). I’m not even sure yet if I’ll be doing it at my box. It’s difficult to commit when you have an 8-week old!
For more frequent updates, you can see my Instagram page @juliafastinista.
Hi there! Happy Monday 🙂 Today I want to talk about a new product I just discovered. Nektar Naturals makes these honey granules that are pretty “sweet”- pun intended. Not only is it a healthy, gluten-free, GMO free product, but it’s so great and convenient that they’re crystals, so you don’t get the sticky mess that usually comes along with honey.
I love having a slice of gluten-free toast with almond butter and a few drizzles of honey as a snack- but I looooved being able to sprinkle some honey crystals instead. No more honey dripping everywhere! I received a free bottle from Nektar Naturals to review but you can pick one up at Whole Foods, Kings or Shop Rite among other health food stores. Give it a try. They have some great recipes in their website too: http://www.nektarnaturals.com.
I’m currently 35 weeks- yay! Almost there 🙂 I’ve been feeling great physically, still working out a few days a week doing what I can. Mentally though…I gotta say I have a bad case of “pregnancy brain.” 😁
This was one of my WODs last week. Check it out:
50 ball slams (10# ball)
40 box step-ups
40 side bends (15# DB)
30 ring rows
30 pregnant burpees
20 squat cleans (15# DB)
20 push jerks (DB)
10 single arm snatches (DB)
10 box push ups
I kept the weights light and kept my focus on form. It was challenging but I felt awesome afterwards. My goal is to workout at least 3 times a week for the next few weeks. And I’m already thinking of possible races to run in the spring 😊