Chicago Marathon 2015 Training {Weeks 3 & 4 Recap}

Congratulations to Amy for winning my training kickoff giveaway with Momentum Jewelry! {Read about Weeks 1 & 2 of my training} After a slower start, I'm in it. I ran 15 miles this past weekend and once I'm running more than a half marathon each weekend I know that this ish is getting real.  

#breathedeeplyandrunchi

Chicago Marathon 2015 Training Recap

Week 3

Week 3 was the first week I tried to really follow a schedule.  I had some nice easy runs and cross-training including a total body workout and barre class. I also got in my first tempo run and the humidity and muggy air made it feel hard to stick to a pace at times.. I know that with the summer weather sometimes my body isn't going to cooperate as well.  For my long run I got in some really nice, slow miles with fellow Gundalow ambassador Emily before the 4th of July festivities began and ended up with a solid 10 miles for the morning. 

Post-Independence Day runfie time. 

I took the mileage down a notch from the week before because I definitely felt my body needed some more rest, and I didn't want to ramp up too quickly.   

Week 4
Week 4 definitely showed me that I need to up my hydration game with this summer training.  I had a couple really humid & uncomfortable runs again .  I took a great spin class at Rev in the beginning of the week which I love as cross-training for running.  My best friend was in town Friday night so I knew that keeping my long run on Saturday wasn't going to happen. I was up and at 'em later than I wanted Sunday morning and the thought of 15 miles alone was daunting. The furthest I've run since October has been 13 miles so I wasn't sure how it would go and was having trouble getting pumped up.  

My plan called for 15 miles with 3x2 miles at race pace. I ended up doing 3 miles and then 2 miles spread apart at race pace or (close enough to it!) and kept the rest easy.  I took my run to Fort McHenry which gave me a nice place to continuously keep my tempo miles and offer a change of scenery mid-run.   

Water/fuel pit stop at Fort McHenry. 

After mile 11 my legs and booty were definitely feeling sore but I pushed onward and finished up at Starbucks so I could grab a post-run iced coffee before heading back for a shower & pancakes. 

The bad: I'm really feeling sore and tight. I've got a weird slight pain on the top of my right foot that I'm obsessing over too.  Definitely need to stop neglecting my yoga, foam rolling, and stretching.  

The good:  My fueling seems to be better-I was slightly less ravenous this week. Slightly.  I am trying to keep a good balance of eating when I'm hungry and getting solid amount of protein in while also keeping tabs on myself to make sure I don't become a snack monster. Because, it happens. 

I've been loving these Yummari bites before workouts or as something quick I can eat after a run before I shower and make a proper meal.  I was sent some complimentary Yummari samples to try out in all their flavors: coffee, cranberry , coconut, chocolate banana, and chocolate chip. They are little superfood endurance nuggets made with chia, hemp, omega-3s while also being gluten-free, organic, peanut-free and packed with 5g of protein.  

They are really yummy and perfect for when I need to get some nutrition in before or after a workout but can't really stomach anything big yet.  They are small little nuggets about half the size of a regular protein bar and aren't too sweet yet still have a nice flavor.  

Long run immediate re-fueling

Check out the Yummari Plum Alley crowdfunding campaign to get in at the beginning before their official launch on July 21 or order some for yourself here!  

Things to Focus on: Hydration. I need to get back in the routine of drinking a big cup of water right when I wake up and getting through at least 64 ounces during the day. I've noticed headaches and that I just generally feeling crappy when I don't drink enough. Also trying to stretch out and alleviate tightness like I mentioned.  

This post was linked up with Tasty Tuesday and Tuesdays on the Run.  

How was your week of workouts? What is something you need to pay extra attention to with summer weather?

Work It Out Wednesdays #1: Dance Cardio Workout with Nikki Pebbles

I'm really excited to bring a new post series to the blog called Work It Out Wednesdays where each Wednesday, I'll feature a new workout or special topic for you all to try out or learn about. What better place to start off the series then by featuring all of my other amazing 2015 Women's Health Action Heroes.  I recruited some of these fitness queens to share with my blog readers a fun workout or fitness & nutrition tips. 

This first post is an amazing start to the series with my fellow WH Action Hero & total badass, Nikki Pebbles who is sharing an awesome dance cardio workout. While I'm not very comfortable (or very good at!) cardio dancing, I'm definitely going to try this out, in the privacy of my own apartment of course.  I'll trip to not look completely ridiculous!

Here’s an easy dance cardio combo that you can literally do ANYWHERE! Even if you aren’t a dancer, this routine has a number squat variations and offers a great cardio alternative to the treadmill! Take your time, smile, and WORK IT, GIRL!

If the embedded video file is not working, you can check out the video here. 

Meet Nikki Pebbles!

About Nikki

I am a Badass Redhead who is the co-founder of the dance fitness program, Kerboomka, the creator of the cycling program, Rip n’ Ride,Certified Personal Trainer, NAFC Nutrition Coach and Social Media Ninja. I believe that EVERY woman is a powerful badass. I want to show that not only can women be leaders, but we can literally rule the world. O and if you don't know... I want to be the Beyonce of the fitness and business world. 

Find me on Instagram, Facebook or Twitter for more fitness tips and empowerment!

This post was linked up with Wild Workout Wednesdays, 

Do you enjoy dance cardio? What's your favorite workout lately?

4th of July Festivities & Race Recap {Link-Up #11}

I had a rather chill and relaxing holiday weekend. I was still feeling a bit blahh from some sort of summer cold that hit me last week so I took it pretty easy this weekend. I took a nice 60 minute barre class with Annie at Rev on Friday followed by refueling with my current fave Gundalow Juice and then getting some errands done. 

My outfit matched for once, even with my Mizuno Running #Enigma5 shoes! 

On Saturday morning I got up early for a long run with a friend and made sure to rock some patriotic gear. I felt great during my slow 10 miles and was happy we even beat the rain!

Socks from Crazy Compression

My boyfriend cooked ribs all day (they were AMAZING) and after stopping by the Monument Bicentennial and re-opening festivities, we lounged and watched Netflix before heading to a party and watching fireworks. Yes, I ate my weight in ribs on Saturday.  The fireworks are my favorite part of the holiday and Baltimore's did not disappoint!  

I made these awesome & festive mini cheesecakes from Skinnytaste-they were delicious and light! 

Topped with berries and edible silver glitter

I was asked to guest-host the Race Recap Link-Up again so please share your own race recaps and check these other ones out. I don't have any big races coming up, but I love reading about people's experiences in races near and far! 

Welcome to the 6th Race Recap Link-Up!! I love reading recaps from other bloggers. Its a great way to learn about different races, support other runners, and gain motivation. A recap is the final leg of the race. It’s your chance to relive your race and allow others some insight. The training miles, the race day jitters, the glory of crossing the finish line. the good - the bad - the ugly We want to hear it all….

Meet the hosts...

 

 Jessica at The Silvah Lining: Facebook | Twitter | Instagram | Pinterest | Bloglovin' 

 Elle at keep it simpElle: Facebook| Twitter | Instagram | Pinterest | Bloglovin' 

Lauren at Breathe Deeply and Smile: Facebook | Twitter | Instagram | Pinterest | Google+ | Bloglovin' 

 We'd love it if you'd follow us on all social media & let us know you've shared a post.

Featured post from last week...

 

 The Fairfield Half Marathon recap by The Kooky Runner.

About this link up...

It is active every Tuesday - Friday. Link up your most recent recaps, or throwback to an old favorite. *If your post is unrelated to the theme, it will be deleted. One recap will be featured on the next link up! Read at least 3 other posts and leave them some love. The more the merrier… share on your social media so others can link-up. #TuesdayTales Grab the code to the link-up image below on your post or somewhere on your blog.

<div align="center"><a href="http://www.thesilvahlining.wordpress.com" title="The Silvah Lining"><img src="http://i1017.photobucket.com/albums/af296/jsilva814/race%20recap_zpsky3snowg.jpg" alt="The Silvah Lining" style="border:none;" /></a></div>

An InLinkz Link-up

Thank you for linking up this week - be sure to come back next week. If you are interested in being a guest host, fill out this form. 

GOTR SoleMate

Be sure to check out my race training kit giveaway before it ends on Friday, 7/10!

What was your favorite part of the 4th of July? What race is coming up for you soon?

Chicago Marathon 2015 Kickoff with Momentum Jewelry {Weeks 1 & 2 Recap}

Disclosure: I am a Momentum Jewelry ambassador and receive complimentary products. This blog post contains my affiliate link. As always, all opinions are my own. Momentum is sponsoring my race and supplied complimentary samples of their products. All other items in the giveaway prize were purchased by me.  

Believe it or not, marathon training season is here! It seems like only yesterday I was getting the email that I received entry to the 2015 Chicago Marathon. I ran Chicago last year so I'm familiar with the race and ready to come back and kick butt. What's even freakier is that the Chicago Marathon is only 100 days a way.  October 11 sounds far away, but it's really not because it's already freaking July. HOW?!

Chicago Marathon 2015 Training Recap

You can follow my training updates with the nifty hashtag #breathedeeplyandrunchi on social media. The first two weeks of training really flew by. I actually just finished tweaking my training plan today. The one thing I did not miss from training which I've noticed since upping my mileage last week is the runger! I'm generally a hungry person but now it's pretty constant. Amanda's post on the subject hit right at home for me.  #foreverhungry

Week 1

This week wasn't really a true week of training.  I got in a couple easy runs, a November Project workout, and then my first long run. I ran 10 miles with a group of my lady runner friends which was lovely because we spent the whole run basically catching up.  I've been running a half marathon every month since March so 10 miles didn't feel too bad.  The humidity made some of my runs really sweaty and uncomfortable.  

Week 2
I've been trying to add more easy runs and get some more miles on my feet this training cycle so I actually hit my highest mileage in a while this week with just over 36 miles. Surprisingly I'm just feel my usual levels of soreness.

 For cross-training I  took a great barre class at Beachfit Baltimore with my fellow Gundalow ambadassador Annie. I got some speed work in at the November Project Sunrise 6K and the Baltimore Women's Classic 5K.   Sunday's long run called for 13 miles so I tacked on an extra 10 easy miles later in the afternoon after the 5K to get it done. BOOM. And then I ate and napped and ate some more!

Post BWC 5K 2015 at the lovely Inner Harbor

One of the things that has made me super excited for marathon training is that I've got Momentum Jewelry to sponsor and support my race. I've been loving their athletic jewelry for over a year since now plus am really happy to be an ambassador for the company. 

Their wrap bracelets and footnotes with motivational sayings on them are my favorite accessories for working out or just going about my day. I was already planning on rocking my wrap bracelets and footnotes with my favorite mantras throughout training anyways, but I love that I can also spread the Momentum message. It also doesn't hurt have a little extra help staying motivated when the going gets tough.  

Check Momentum Jewelry out on Facebook, Twitter, and Instagram. 

As always you can use my link to save 10% off any order: 

http://www.designsthatmoveyou.com/friend/lauren

Momentum sent me a box with a couple new wrap bracelets footnotes, tech tee, and a bunch of samples to giveaway to spread the love.  You're in luck because I'm including a footnote and wrap bracelet to kickoff your training, for whatever race or event that may be, along with some of my other favorite training products like Nuun & Feetures!.  

You can enter below, and the giveaway ends next Friday, 7/10/15 at 12:00 AM EST, open to US & Canada residents only (sorry-due to my shipping costs!) 

a Rafflecopter giveaway

This post was linked up with Tuesdays on the Run, 

Are you training for a big race? What's your favorite training mantra?

The Importance of Eye Protection & Fitness

Disclosure: This post is sponsored by the Vision Council. I received complimentary product from The Vision Council in exchange for attending their webinar and raising awareness of eye health.  

I like to think of myself as someone who tries to be healthy in all aspects of my life. As a fair-skinned gal, I've always had to watch myself in the sun and have had regular dermatologist visits since I was 11 after finding some abnormal moles on my skin.  Especially in recent years, I've become more vigilant about applying sunscreen and protecting myself in the sun. Now that it's summer, I've been doing a pretty good job of slathering on some sunscreen on my body as well as my face before running outside. 

However I've been less thoughtful about protecting my eyes, not just my skin from UV damage.  I love wearing sunglasses and always buy a few cheap, fun pairs to wear when the weather warms up but infrequently consider wearing them as protection instead of comfort. I usually just rely on the UV protection in my contact lenses. Recently I had the opportunity to attend a webinar from The Vision Council to raise awareness about the harmful effects of UV exposure and eye health led by Dr. Justin Bazan.  While is a sponsored post, I truly think this information is important to share and important to know. 

While most people like me think about comfort, style, and affordability when it comes to choosing sunglasses, we also should be mindful of UV protection they offer. Not all shades have UV protection or are as reliable as advertised (they usually have a little sticker saying they are UV protective) so Dr. Bazan suggested bringing them to your optometrist (eye doctor) to be checked for UVA/UVB protection if you are unsure. 

Rocking some cheapie sunglasses on my run

While maybe you are more likely to grab a pair of shades or a hat in the summer time when the sun is stronger, Dr. Bazan stressed the importance of UV protection year round. 

2 out of 3 Americans aren't wearing sunglasses when it is cloudy or rainy.

 Sunglasses not only are like sunblock for your eyes when it's sunny, but also offer UV protection when it is cloudy or darker out. I know I am far less likely to reach for my sunglasses when it isn't bright out. Ice and water are major reflectors of UV rays which is just as harmful whether it's warm or cold out. 

Besides short term effects such as irritation & redness, there are serious long-term effects of UV-related eye damage such as cataracts, premature aging of the skin around the eyes, and macular degeneration. Yikes!

The biggest surprise from the webinar was the most dangerous times of UV levels. I have it drilled in my head that midday around noon was the most dangerous time. According the research from The Vision Council, eyes receive 2x the amount of UV radiation during the early morning  and late afternoon as it does during the midday, as seen in the graphic above.  

Warmer weather means everyone is spending time outside as well as working out and running outdoors so UV protection including for your eyes is key! The graphic below shoes where Americans are wearing sunglasses. I was surprised to learn that 70% of fitness enthusiasts such as runners & cyclists are not wearing sunglasses when they are running or biking outside! 

We can eat chia seeds, take care of our bodies, and wear all sorts of gear but don't wear our sunglasses outside?!

I hope you'll think twice before heading out the door, I know I will! As someone with blue eyes, I may be more susceptible to UV damage because of the decreased melanin I have. 

Last Saturday 6/27 was National Sunglasses Day so you might have seen some information about eye health floating around. I'm happy to be rocking the new Optic Nerve polarized shades that the Vision Council sent me, so I know that my eyes will be UV protected on my summer runs.  

Be sure to wear your favorite pair of sunglasses frequently (or treat yourself to a new pair that offers UV protection!) this summer and all year round!

Do you wear sunglasses when working out outdoors? Do you have a favorite pair of sunglasses? 

This post was linked up with Wild Workout Wednesdays and Tip Tuesday. 

2015 Baltimore Women's Classic 5K Race Recap

Disclosure: As a volunteer Charm City Run training group coach I received a complimentary entry to this race. I had already planned on registering before this opportunity. As always all thoughts and opinions are my own. 

I love the Baltimore Women's Classic 5K in Baltimore. You can read my recap from the 2013 BWC because I forgot to recap last year's race (it'll be a throwback recap one of these days when I finish the draft!) 

This year was the race's 40th year and is the largest all-women's 5K in the Mid-Atlantic region. I love this race because it's all about girl power, benefits Cancerve which provides direct support to female cancer patients and their families in Maryland, and is truly a fun, family event. They have many nice little touches including a kids fun run after the 5K. 

Pre-Race: 

I had a higher mileage week because it was my first real deal week of following my marathon training schedule. I also raced the November Project Sunrise 6K on Wednesday in 21:10 so my legs already had some speedwork done. For the first time, my main reason for showing up on Sunday was because I had been a volunteer coach for the Patterson Park BWC 5K training group. I was got there right before the race started, but I was excited to hang in the training VIP tent for a bit and see everyone after the race. 

After a really dreary, wet Saturday it was lovely to get down to the Inner Harbor and find that it was cooler and sunny. I had spent all of Saturday on the couch feeling knocked out by allergies or a summer cold so getting some fresh air felt great. 

I love this view! 

I was running a little late so I popped down to Rash Field 15 minutes before the race started just as Brick Bodies was leading a pre-race warm-up.  This event is so big, and I loved seeing some many lady runners and their families. 

I dropped my stuff off at the VIP training tent and grabbed some water before heading over to the start. They had more clearly marked pace markers at the start which helped keep it a little more organized. I even ended up walking right over to the area where my friend happened to be lined up! 

Clouds gave way to sun! {photo courtesy of Charm City Run}

Race: 

Going into the race I knew I wanted to stay around 7:00 minute miles. The weather was cooler, and my legs weren't feeling too bad minus some tightness at the beginning. I'm familiar with the course and decided to give it a go.  The only thing I regretted was forgetting my sunglasses because it was way sunnier than I expected. I ran my first mile in  7:12 which is not bad because there's a bit of a hill and I always have trouble pacing myself the first mile of a 5K. I stayed consistent and ran the second mile in 7:13 and picked a few ladies to try to stay with to keep me on pace. 

Once I got into mile 2 I wanted to pick it up a little bit. I saw a friend around mile 2.5 who said I looked really smooth and comfortable which is great to hear because with all the thoughts in my head I always feel like I probably look tired and pained when I'm running fast! I pushed it a little harder and focused on passing some people and coming around the harbor curve faster. I finished mile 3 in 6:56 and pushed it to the finish. 

I'm in the pink shirt coming down the home stretch! {photo courtesy of Charm City Run}

I ended up coming 8th in my division, 25th overall with a time of 22:02, average pace 7:06 min/mi. Not bad!  It's slower than I ran this race the past two years, but I really just wanted  to run a faster, comfortable race and knew after Wednesday's Sunrise 6K that I probably  wouldn't be moving as fast.  It was pretty warm by the end of the race. 

Post-Race: 

After getting my medal, cold towel, and red rose at the finish, I quickly grabbed some water, found my friend, and made a B-line for the watermelon. Besides just freaking loving watermelon, it is so refreshing after a warm run.

Okay so I snapped this afterwards and the watermelon was almost gone!

They had lots of food for training group members at the VIP tent so I went there and grabbed a cinnamon bagel, a cup of coffee and some more fruit. I quickly had to stop at the port-a-pot and was really surprised to find tables set up outside of them with hand sanitizer, feminine hygiene products, bug spray, and sunscreen. What a great idea and lovely touch to the race! 

The best part of the whole morning? Talking to the ladies in the training groups and seeing how awesome everyone did.  Our training group attendance dwindled a bit towards then end but having two of the ladies in my beginners runners group come up to me and thank me for motivating & encouraging them made all of my time volunteering with the training worth it. I loved hearing how they both rocked their races and had a great time! 

I'm trying to spread the running love, one person at a time.

Overall: 

I think this is a really great event that all the female runners in Baltimore should support! It's well-organized and really caters to women.  I think the course is really nice and not too challenging. The BWC always has a really pretty medal, and the shirts keep getting better and better. Charm City Run also does a great job with the race support, timing, and training groups.  

I'd love to give a shout-out to Lily Trotters. They sent me a pair of their USA-made compression socks to try out, and I've worn them a couple of times before the race. I love the adorable polka dot pattern and the pink ruffle at the top. They have graduated compression, but aren't tight enough that they are uncomfortable. They are a lot softer and thinned than other brands which made for a perfect mix of practicality and comfort! 

I literally put them back on after I showered and stretched out to help with recovery after tacking on extra miles later in the afternoon to make up my long run mileage.  I also like that they didn't get itchy after wearing them all day which I find with some other brands.  They have a Kickstarter campaign starting July 14th so be sure to check them out! I'll definitely be keeping them in my sock rotation from now on. 

This post was linked up with Weekend Snapshots, MIMM,Weekend Update, and Race Recap Link-Up {10}.  

Have you ever coached a training group? Did you race this weekend? What's is your favorite new pair of gear? 

5 Friday Favorites 6/26/15: Marathon Training, Vegas, and Love for All!

Yay for Friday. I'm super pumped to be over with a week that was stressful but also had some good surprises. It looks like there is some more rain and thunderstorms this weekend so hopefully that means post-long run naps, eating, and Netflix. 
Not like that isn't what I usually do after long runs anyways...

5 Friday Favorites

1. Marathon Training

Grab your own Momentum athletic jewelry and save 10% with my link: http://www.designsthatmoveyou.com/friend/lauren 

This week is technically week two of #breathedeeplyandrunchi {again} Chicago Marathon 2015 training.  I am still tweaking my plan and figuring out what shoes I want to train in but managed to get a nice 10 mile run in and some speedwork last week along with lots of running this week. I'm not really feeling super pumped yet, but I'm hoping once I get everything together  I'll be more excited.  

I'll do a big post about my training next week and be sure to have bi-weekly updates until race day. 

2. SCOTUS Gay Marriage Ruling

If you haven't heard, the Supreme Court ruled today that gay marriage is now legal in all 50 states. This makes my heart so happy because we need #equalityforall in this country. I remember going to a rainy Prop8 protest in DC 6 years ago, so it's about time. 

3. gf Double Chocolate Zucchini Muffins from HellotoFit

I had a couple zucchini in the fridge about to go bad and about 1000 muffin recipes pinned on Pinterest so I decided to whip up a batch last Sunday. I made these chocolate muffins from Jess's blog, and they turned out to be awesome.  I didn't even have any chocolate chips to add which is a travesty. Don't worry, you can't even taste the shredded zucchini hidden in the muffin! I have been eating them before or after my workouts as a quick bite of fuel or a snack while I'm making food. 

4. Rock 'n' Roll Las Vegas Medals

I'm already pumped to be running Rock 'n' Roll Las Vegas in November since it's a bucket list race, will be my first visit to Sin City, and is a trip for a friend's birthday all rolled into one. I was even more excited when I saw the crazy awesome medal preview yesterday. 

It may just become the coolest medal in my collection! 

Register and run the #stripatnight with me! 
For the Rock 'n' Roll races, remember you can use my code RUNWITHLAUREN to save $15 off any half or full marathon in 2015 (sorry Vegas is excluded!). 

5. Jersey blueberries

I always get excited when New Jersey farmed blueberries are in season. I would drive past the huge blueberry farms on my way to the beach all the time when I lived there or when I'm visiting.  I also love knowing how fresh the fruit is and how close it's coming from. I found a deal at a local grocery store for 3 pints for $5 and snagged a bunch.  I think I've already eaten 2 pints in 3 days so sorry, no sharing! 

I'm also linking up with Clare, Jill,Katie,DC Trifecta and Heather. 

What is one of your favorites from the week? Do you have a favorite summer grocery find? 

Summer Survival Kit {Ready for Action with Whole Foods Markets}

Disclosure: I was offered a giftcard & complimentary Ready for Action bag for mentioning this promotion by Whole Foods Market Harbor East.  As always all thoughts and opinions are my own. 

I really love samples and trial sizes. No I don't want to spend X number of dollars on a product that I've never tried before. What if I don't like it?! That's why I love places like Sephora and all those box subscriptions out there. I will take free samples anywhere, and I make little kits with all of them. I have a little bag packed that I can move from backpacks to suitcases for overnight trips. I have a little first-aid kit in my car. I have a little bag of shampoo and makeup samples in my gym bag.  

I was super excited to get my hands on Whole Foods Markets' Ready for Action summer survival kits from my local store, Whole Foods Harbor East. 

It makes perfect sense that I'd need a summer survival kit. Here is what I need to survive the summer (and all this crazy humidity we've been having that comes along with it!)

Okay, so maybe I can't fit all that in one bag. Oops. 

Here's what Whole Foods has included in their summer survival kits for an active summer: 

You get some full size products which is awesome, and the whole bag is valued at $50.

 I love that Nuun Active Lemon-Lime is included! Of course that is already one of my stand-by hydration flavors and is great mixed with some lemonade in the summer #teamnuun.

I also was really excited to see an option for a natural sunscreen because I have been trying to buy more natural brands and haven't found one I liked yet.

 I found the Goddess Garden Organic sunscreen to be a lot thicker than I was used to so it took a lot of rubbing in. It did the job and was gentle on my face and shoulders.  

I also really liked having the vanilla chai Amazing Grass protein shake after a run blended with some cashew milk, ice,cinnamon and a frozen banana. 

The bag itself is not only super cute but also is hand-printed by RIJI Green, a company committed to ending human trafficking!

You can grab one of these bags for only $12 at your local Whole Foods Market U.S. Store on Saturday, June 27 at 10 AM.  I would't wait much longer past then because supplies are limited!

What is something on your summer survival list?