How to prevent running injuries


5k treadmill plan

Happy Saturday, friends! I know there is usually radio silence on the blog over the weekend and lately there hasn’t been much talk of running, but today I am changing both!

While my plan is still run a half marathon sometime in the next 3-4 months, I am also wanting to work on my speed, so I am also looking at some 5k training plans. Right now my mindset is to not be too strict or hard on myself and run to have fun and be healthy. For a while I got burnt out on running and felt like I had to constantly be running 5-10 miles a day in order to be a real runner.

WRONG. Obviously.

Anyways. Back to the 5k training plan.

My favorite badass lady Kelly Roberts is currently promoting some 5ks plans and I am loving them! While I am training for a fall half marathon, I love not being super strict and having fun with my runs. Plus, since I am needing to work on speed anyways, this 5k plan should help with that too!

Two #BadassLadyGang5K training plans from Kelly Roberts.

Earlier this week, Kelly tweeted out this week 1 plan and I decided to loosely follow it (not gonna lie, the holiday and rock climbing kind of threw off my typical routine).

But here was the week one plan.

So if you’re looking for a training plan to switch things up, I recommend giving this a try!

Sidenote: look up Kelly’s blog, Also. Follow her on Twitter. She is inspirational and funny as hell. @KellyKRoberts.

Advice for summer training

Hi guys! Happy first day of summer!

I mentioned in yesterday’s post that I am eyeing a fall half marathon, which means I am training all summer. In the heat and in the humidity.

While I know what doesn’t kill me makes me stronger, I want to be smart about training and running lots of miles in the heat.

So I went to The Loop for some advice on summer training. I got a lot of great responses on this post, so if you need some help I did, check it out!

While it sucks, running the heat only makes you stronger for the fall. Drink lots of water, wear plenty of sunscreen and take breaks when needed! If you put in the work, the results will come.

Eyeing a fall half marathon

Hi guys! How is it already Tuesday?! I feel like yesterday flew by in such a flash.

To quickly recap my weekend – Buffalo Wild Wings, running, Wonder Woman, Father’s Day meals and shenanigans and two Redbox movies.

I’m also starting a new training plan with the hopes of running a half marathon in either October or November (I’ve been eyeing several local races for this fall!)

Murphy always pretends to be scared of the treadmill, but after a few minutes of me running, he goes back to normal and starts going crazy and shifting through everything in the garage.

So hopefully in the next few weeks I will be able to ramp up my milage and get started with a set running schedule/training plan.

Are you eyeing any fall races? I’d love to hear your tips on summer training!

Quote to get me through

Let’s get real, friends.

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While I really like this quote, I think it can apply to so many things in our lives.

Right now, for me it’s running. I’m scared I am never to be as fast as I was in college or that I will never break 2 hours in a half marathon

Treadmill running is HARD. The mental game is no joke. It’s a daily struggle to pound out mile after mile all while looking at the walls of my garage.

While I am thankful to have a treadmill at home, there is nothing that beats running your favorite route or trail.

So, I will push on. I love running and I am thankful every day that I get to do something I love. I’m going to push fear aside, do the work and see what happens.

Who knows, it could be something great.

NordicTrack Commercial 1750

This post is NOT sponsored by NordicTrack. I just really love this product and want to share it with you all.

Short version: I LOVE MY TREADMILL. Uphill, downhill, easy to use.

Longer version: For Christmas I got a NordicTrack Commercial 1750 treadmill. My husband and I had been researching treadmills for a while and we knew we wanted a NordicTrack. They seemed to have the best motors, easy to use and most of the reviews we read were pretty positive.

Even though it probably wasn’t the best idea, Ryan put the entire thing together BY HIMSELF. So it can be done solo.

It’s simple and easy to use and has a large touchscreen which I like. Sometimes it doesn’t react the first time I swipe or touch it, but other than it works great. I like that I can the screens to see a track view of my running, an info screen of calories, distance, pace, etc and an elevation and speed screen.

Performance Specs:
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If you have anymore questions about this specific treadmill, let me know! We got it for a great deal during Black Friday, but two weeks into using it and I already think it is worth every penny.

I love getting to run at home and anytime I want. Here’s to 2017 and my running goals!

When a race gets cancelled

10 weeks into half marathon training and my race gets cancelled. NOT COOL.

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Unlike a lot of running bloggers I follow, I don’t live in a big city where literally thousands of people sign up for road races. I would say anywhere from 75-150 participants is a good number for Owensboro races.

The biggest thing that makes me mad is I found out the race was cancelled because I’m a part of a local running Facebook group. Owensboro Parks & Rec (the ones who are sponsoring it) had NOTHING on their FB page or website. I had to call them to make sure it was true. They said they cancelled the race due to “lack of participation.”

So while I know my training wasn’t a waste, it’s a bummer to not run this race, which I’ve been looking forward to for months. The only good thing is this gives me more time to train and work on getting my time down — I’m still wanting that sub-2 half.

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So now the search for my next race begins, the next closest half is an hour away and on the week I’m out of town. Other than that, I don’t know of a half marathon until April and it’s two hours away.

I didn’t want this post to seem like a pity party for myself, but it sucks that my race got cancelled. I’ve been training my butt off all summer and was so excited to be racing again. I know there are so many other real problems in the world, that this doesn’t even compare.

The good news is I’m in pretty great shape and will only continue to work harder until the next race pops up on my calendar.

bbq 5k

Weekends are too short

Wow. You guys, this weekend was a blur. From leaving right after work to head to Tennessee to coming back yesterday afternoon and diving straight into housework (mowing, laundry, dinner, etc) I feel like this weekend flew by. I need another few days just to recover.

Even though it felt like such a short weekend, it was a good one. Lots of time spent with family that we don’t get to see as often as we would like. We also ate lots of good food and watched a ton of episodes of Texas Flip N Move. Haha.

Even though we weren’t in our typical weekend routine, I did wake up early Saturday and knocked out 8 solid miles at the park by Ryan’s parent’s house. While it was a good run, it sucked having to run 16 laps. Less than three weeks till my third half marathon!

Today will consist of finishing up a lot of loose ends for a work project that is due tomorrow, running and grocery shopping. I am addicted to these baked chips from Aldi and I need to restock ASAP.

Happy Monday, y’all!

Half Marathon Workouts

Today I wanted to share with you an example of some workouts I try to do every week while half marathon training.


Tempo run: 1-2 mile warm-up, 4 miles at race pace, 1 mile cool down

Speed endurance: 1-2 mile warm-up, 4 x 1 mile a little seconds slower than 10k race pace w/60 seconds rest, 1 mile cool down. <– While my speed workout often varies, this is a pretty standard base formula I use to get my started.

I know you might be thinking that you’re distance runner, so you don’t need to do speed workouts, but my dear friend, you are so wrong. Throwing in spadework every now and then will be great for your overall fitness. Not only do fartleks burn more calories, it will help with your speed. This is great if you’re looking a shiny new PR.


BUT. Hear me out, I know I’m going back and forth. The benefits of long runs are also wonderful.

Long run: 5-8 miles at conversation pace. While my weekend runs often increase in mileage every week, throughout the week I like to try and keep it anywhere from 5-8 miles on my longer run days.

While I try to run five days a week, I also like to incorporate strength training and other fitness activities into my training to break up the monotony.


I also foam roll 4-5 times a week and stretch EVERY SINGLE DAY. I feel like that last part is crucial to my recovery and performance.

So run happy, eat your colors and make sure to get some shut eye.

Need sleep.

How does one wake up tired? I feel like I have been running on all cylinders lately and I can’t seem to catch up on sleep. I either need the largest coffee I can find or a two hour nap in order to make it through this day.

19f0f47407fd52a5a19c09ff0688c107.jpgWeekend recap:
Friday night – Nothing too exciting to report here. Ryan and I grilled pork chops and watched some of The Office. We’re almost through season seven and we still need to buy the last two seasons (he’s seen it all, I haven’t).
Saturday – Slept in a little because dad didn’t get off work till 7 a.m., so he met with his bike at 8 a.m. while I got in 10 miles.
**I like to have someone run/bike with me as a safety precaution.

After I came home and cleaned up, I had to get Ryan ready for work. Me and Murph hangout at my parent’s house — just our typical every-other-Saturday routine. I did finish a nice stretching video that helped me loosen up after my long run. It felt amazing.

Sunday – Woke up early to watch the men’s Olympic marathon. #TeamUSA. Did you see Meb’s finish? What an incredible athlete and person.


USA’s Mebrahtom Keflezighi does push-ups on the finish line of the Men’s Marathon athletics event at the Rio 2016 Olympic Games in Rio de Janeiro on August 21, 2016. / AFP PHOTO / Adrian DENNISADRIAN DENNIS/AFP/Getty Images

Which brings us to the work week:
Monday – I got to interview a new dog groomer and doggie daycare owner for a business feature I’m working on, which meant  got to play with puppies yesterday morning. The puppies also loved the camera. It was adorable. After work was crammed pack, so I only did a real fast two miles, headed home, showered, fixed dinner, went to the funeral home with mom, came home and promptly passed out in my bed.

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Today I’m hoping to run with the same local group I ran with last week. It was so much fun and I love running with others versus running by myself.

I’m off to go find some coffee (and maybe a blanket!) I’ll be back tomorrow with a running-related post. Go kick butt today, friends!

How was your weekend?
Any big plans for this work week?
If you have the choice of only running 2-3 miles or not at all, which do you choose?