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Focusing on The Run

Over the past few weeks, I’ve realized that my legs are stronger than ever. I’m maintaining paces that were once never even imaginable to me. In fact, the two times I ran the NYRR Fifth Avenue Mile, in 2009 and 2011, I never broke an 8:15 pace.

Yesterday, when I shared this picture on Instagram, I was still in shock that I was able to maintain a 7:43 and 7:48 pace for a mile each.

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But, after checking my Garmin a few times and feeling the multiple dry heaves and near puke moments, I spent a few moments enjoying this new-found speed.

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This speed makes me want to push harder than years before. It makes me believe that some time, down the road, with proper training I may be able to run a sub 4-hour marathon. But most of all, it has made the act of running more fun than ever before. Historically running for me was not only a way of losing weight and staying in shape, but also a very social activity. When living in New York City, I typically ran with friends at least twice a week. Don’t get me wrong, running with friends was certainly fun but I wasn’t always enjoying the run. I was enjoying the company of others, catching up with friends and the fact that their company took my mind off the act of running.

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Since moving to Geneva, it’s a rare gift to run with my friend Emily. Running alone quickly grew boring and challenging, even when I took the time to put together a new playlist or was surrounded by beautiful sites.  Since starting the Runner’s World Run Less, Run Faster plan, I am focused on each runs goal and the actual activity of running versus trying to take my mind off the run. I’ve found that having focused runs, each of which have a goal, is making running more enjoyable and delivering more results. In fact, at least once a week I leave the house without music. I have found comfort in the challenge that makes me want to focus on my muscles, my pounding heart and my breathing.

So whether you’re working up to running your first 5k or training for an ultra marathon, try changing things up once in a while. You never know what a new training plan or a solo run will do for you.

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ashleyd /

The Return of the Long Run

Oh holy jet lag! This time Bo nor I were able to beat jet lag and instead have just given into it 100%. Typically we do our best to quickly adjust to the time zone by going to bed at normal times, making sure we wake up at normal times, eating healthy, and hydrating. When we arrived back in Geneva on Friday, after over 30 hours of travel, we immediately headed to a wedding celebration for Mike & Nora.

 Photo: No better way to celebrate Swiss National Day than at Nora and Mike's wedding! Cruising around the lake through Switzerland and France in gorgeous weather surrounded by fireworks. I'll take it. ✨

The celebration was pretty amazing and included a yacht tour of Lac Leman with 50 of their friends and then an after party at Java, a local club. The night ended at 2am and by this point we’d each been up for over 36 hours.

Needless to say that between Friday night and Saturday night, Bo and I slept 24 hours. I think you could say our bodies were screaming for sleep. Yesterday we woke up at 3pm and today we woke up at 12pm. I don’t think I’ve EVER slept until 3pm; not even in college! With the crazy jet lag, it would have been easy to skip this week’s long run and just put it off until next weekend. The Berlin Marathon my goal race this Fall, is just 8 weeks away which means that only 7 long runs remain until the big day. That, along with the fact that Theodora would be crushing the NYC Tri at the same time, gave me the inspiration and kick in the butt needed to get out the door this afternoon.

My goal for today’s long run was to start practicing my fuel and clothing plan for race day. I relaxed for an hour, while catching up on emails and blogging, as I ate my pre-run “brunch”. This morning was the return of a classic, as we brought PB and Company Bee’s Knees peanut butter back with us from the US.  In addition to peanut butter and banana on toast I enjoyed a cup of coffee and Vega Sport Prepare pre-workout energizer. The Vega was a little too earthy or plant tasting for me but I will continue trying it as so many people swear by it before long workouts.

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When I left the house it was overcast and around 70 degrees; perfect long run weather. My goal was to only stop 3 times during the run, once for fuel and then another two times to refill my water bottle. The course I mapped was simple to follow and parts of it were along the lake and through the botanical gardens which meant lovely scenery.

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As the pictures show, the overcast weather quickly turned to a sunny and humid summer day complete with temperatures in the low 80s. My route provided very little shade and I quickly regretted forgetting to add NUUN or Vega Sport to my water for electrolyte replenishment. But, the good news is that the 13 miles went exactly as I hoped. I felt strong and my pace was exactly on target for my Berlin Marathon training.

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The middle miles, seven through nine, were slower than planned as I had to weave through Fete de Geneve festivities including lots of fair games and rides. I will share my playlist this week as it was perfect and was only half way through when Map My Run told me I was finished with 13 miles.

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Next week I have 15 miles on the schedule and my sole goal is to maintain a similar pace. Thanks for all the suggestions and positive motivation earlier this week as you all really helped me believe that I could come back from my training break stronger than before!

I finished the run with a refreshing green smoothie including spinach, powered peanut butter, frozen banana, skim milk, ice, Blissful Eats granola and Designer Whey protein powder!

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Now if you’ll excuse me, I have a date with the couch!

How was your weekend? Did you have a long run or other workout which you especially loved?

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ashleyd /

After 8 Years of Running It Finally Happened

Even though I took today off work, I still woke up at 5:55. Getting out of bed wasn’t easy but as soon as I saw specks of blue sky waking up became far easier.

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It’s rained so much in Geneva this week that I figured I’d be doing my long run in the rain this morning. In fact, when organizing my gear last night I included a visor and my running raincoat in the pile. As I didn’t have to be at work this morning, I took my time getting ready. I treated the morning much like a race morning. I sipped my coffee and ate my peanut butter and banana before getting ready.

382By 7 o’clock, I was out the door, without my raincoat, excited to spend the next 2 hours running along the lake. 390

I have started getting a bit bored with my regular route so I changed things up today, heading further north along the lake than normal. I only had the lake on my side for half the run but for three of the middle miles I weaved through small towns, sunflower fields and vineyards.

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This route was a nice diversion and added a few hills to my normally flat, long run. My lake route has spoiled me with the multiple water fountains. I underestimated my water need since the temperature was only 65. But, due to the 90% humidity, I was sweating immediately and finished my water after just a few miles. There were no water fountains past the second mile and, unfortunately, many of the local bakeries and cafes I passed refused to give me water or let me use the bathroom. I am going to leave some money in my Spibelt from now on so I can buy water in the future.

imageimage At the half way point I stopped to take a few pictures and try a new to me Gu flavor, Salted Caramel. I have tried using natural food like dates and apricots for fuel but have found that my body is craving something a bit more substantial during long runs. Even though, this Gu had caffeine it didn’t upset my stomach and the flavor was delicious. In fact, I felt like I was eating candy!  If you tend not to like most Gu flavors I highly recommend this flavor! I like it better than my old standby, Vanilla frosting.

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I was perfectly in the zone,  with just four miles left in my run, when a sudden, wet surprise snapped me back to reality. After 8 years of running a bird, finally pooped on me. I’m not sure why they say it’s good luck to be pooped on by a bird because it felt like anything but this morning. Of course, I didn’t have any paper with me so instead I resorted to cleaning my hand and water bottle with a few leaves. 402As soon as it happened I couldn’t stop laughing. While laughter isn’t how most people would react to this I couldn’t help myself. For years, I’ve often found myself thinking that I am surprised I don’t hear more runners get targeted by birds during long runs.

This run didn’t feel easy, but I’m proud of my pace especially since I changed things up a bit and added a few more hills. My pace for the 14 miles was 9:55, perfectly on target for my marathon goals. 394

The next time I head out for a long run it’ll be back on American soil in Savannah, Georgia since next weekend’s long run is replaced by my triathlon! 

Have you ever been pooped on by a bird?

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