Last week I had some  killer workouts. I ran 3×2 miles at half marathon pace and also completed a 22-miler. During that long run, I bargained with myself that if I just pushed through and completed the run, I wouldn’t have to run another 20-miler during this training period.

Somehow, I think that 22-miler took everything out of me. I had planned on doing hills, and a tempo run this week, but I didn’t have it in my physically. I’ve struggled all week to run paces that are usually a walk in the park. Therefore, although it’s suppose to be a peak week for me, I’m choosing to give my body what I know it needs.

So, how am I staying sane and not stressing out from missing a few “key workouts”?

• I wrote down every hard running workout I’ve done since January and refer to it when I doubt myself.
• I’m focusing on the process, not the outcome. Right now that process means letting my body rest.
• I’m formulating my race day plan and reviewing the course to mentally prep for the 26.2 ahead.
• I refuse to give into any negative thoughts.

Hopefully, next week I can come back here and tell  you I’m feeling fresh and excited to run!

 What’s the longest training schedule you’ve ever done?

Deciding to make sleep a priority took discipline. I set my bed time between 9:30-10:00 and stuck to it, except for one night. Thursday night, I stayed up late and slept in, but got right back on schedule Saturday night.

When creating any new habit, it takes time to adjust. I’m still going to continue to work on making this a priority because getting to work at 6am is never easy no matter what time I go to bed.

Goal For this Week:

Practice thankfulness. Instead of having any negative thoughts going into week 19 of the longest marathon training cycle ever, I’m going to focus on everything I have to be thankful for from the extra weeks of training.

One of the things I’m thankful for is how much I’ve learned. Marathon training mimics life in so many ways and the lessons I’ve learned since January have been invaluable.

SIDI for the week of May 13th

I will have an attitude of gratitude for everything that comes my way this week.

How did you do on your goals last week?

What is your SIDI goal for this week or if you prefer the old SIDI style, what workouts are you committing to this week?

Strength work while training for a race will most likely vary from when you’re in an “off season”. In fact, it should be different.

The biggest struggle my clients face when they begin working with me, is fitting in strength work. It’s also usually the first thing to go when the weekly mileage starts to add up and they barely have time to squeeze in a run.

That’s when I assign them “mini workouts”.  Mini workouts are not to be confused with easy workouts. They are short, doable workouts that can easily be paired with another workout.

Tips for Incorporating Mini Workouts Into Your Race Training Plan

• Mini workouts should be done three times a week, if you are not doing any other strength training.
• If you’re doing full strength workouts at least once a week, then supplement with two mini workouts each week.
• Be sure each mini workout targets core muscles for runners or any specific muscle weaknesses or imbalances you may have.
• Work until fatigued, but not until your form suffers.
• Be consistent.
• Commit to your strength work the same way you do to your runs.

I’m annoyed by groups of people who walk the entire width of the sidewalk and don’t budge to let me walk past them.

I’m annoyed by people who time after time bump me during a train ride without saying excuse me or any realization that they’ve elbowed me ten times in two minutes.

I’m also sometimes annoyed if I go to a fitness class and someone doesn’t do what the instructor is telling them to do. And I’m even more annoyed if it happens in one of my classes, unless I know you’re injured or you’ve told me you need to avoid doing certain moves.

Well, a few weeks ago, I was that person when I took Reign’s spin class at Crunch with my friend Jess.

She signed us up for a front and center bike for a 12:30 class at the newly renovated Crunch on 34th Street. Upon arrival after noticing how nice the spin room was, I immediately realized my bike shoes had the wrong clips for their bikes.

Being as I was wearing Nike Frees, I knew the soft, flexible bottom of the shoe would potentially cause my feet to hurt when riding out of the saddle.

Much to my chagrin, Reign announced most of the day’s workout would be out of the saddle.

Initially, I followed her cues. When the arch of my foot began to ache, I knew I needed to ride in the saddle for the rest of the class.

Immediately, I became aware of the fact that I was sitting front and center doing “my own thing”. I continued to sprint and climb hills when cued to do so, but I remained seated the remainder of the class.

I was that person in class!

After class I introduced myself to Reign to apologize for not being able to follow her directions. She smiled, said she didn’t think twice about it because she never knows what people’s issues are.

I’ve heard other stories of instructors not being so nice when a class attendee wasn’t following along perfectly.

I appreciated her kindness and ability to make me feel okay about needing to modify the ride.

*Taking this class almost made me want to start writing class reviews again, but I’ll leave that up to Rate Your Burn and stick to marathon training.

@fitchicknyc Ran the Toronto half marathon today! Never in my life did I think this day would even exist! But it did today!! #sayitdoit

— Neesha de Jour ღ (@neeshalicious_) May 5, 2013

Congratulations to Neesha who set a goal, said it out loud, and did it!

How has SIDI impacted your workouts, health, fitness or running goals goals? Share in the comment section today!

On a personal level, last week’s SIDI really helped me put my focus where it needs to be. I continued to read about training my mind and though this will continue to be a focus, a week in and I already can tell a difference.

My long run on Saturday went much better than they have previously. I relaxed into the mileage, ran a route that I knew would work for me and enjoyed it.

All this time spent working on my mental game, has really gotten me thinking about my goals for this upcoming marathon. I’ve realized they might need some revision.

In the meanwhile since getting my workouts in doesn’t seem to be my biggest challenge. For now, my SIDI goal for the week is simple:

Focus on getting quality sleep and establishing a more consistent bed time.

What are your SIDI it goals for the week? Let me know what workouts you have planned or what your focus will be for the week. I swear putting it out there, really helps!

Anyways, I ran right when I got out off work at 3:30 in the afternoon during the heat of the summer in the sticky south. Somewhere along the way, I began running in just a sports bra and tacky patterned running shorts.

It was one summer and one summer only that I ran in just a sports bra. (maybe I blame my youth or my lack of dri-fit clothing)

Regardless, I really didn’t think much about running through the streets wearing such little clothing.

{insert unfound photo of a young FCITC, too tan, ten pounds lighter, and without wrinkles}

Flash forward to present day and it’s safe to say working out in just a sports bra is not omething I would have considered doing until last month. New Balance invited me to ride with them at the Seak Foundation’s Sports Bra Challenge and I knew I had to take on the challenge of working out in public in just a sports bra.

What is the Sports Bra Challenge?

Founded by Jenny Gaither, Soul Cycle instructor and lululemon ambassador, The Sports Bra Challenge is an outdoor cycling class where women ride in just a sports bra. The event raises money for the SEAK Foundation.

The goal of the organization:

“builds supportive communities for women to address, bring awareness to and embrace who they are by building confidence through fitness. We provide women with tools and resources necessary to achieve and sustain a positive body image.”

Quickly after receiving the invitation, I polled facebook to see how you guys felt about working out in just a sports bra. I found out I wasn’t the only one who wasn’t found of the idea.

I excitedly showed up at the event not really knowing what to expect. It ended up being a powerful day of women sweating together, dancing to the music and celebrating.

 The message of the day:

In a world that creates unrealistic standards about what we should look like on the outside, embrace who you are, be confident and proud of the body you have.

It’s definitely a message I needed to hear.

 Disclaimer: This is not a sponsored post. New Balance, a sponsor of the 2013 Sports Bra Challenge invited me to ride one of their sponsored bikes during the event and outfitted me for the ride.

Like any good journey, this one has had quite a few twists and turn. Coming off a less than inspired week of training, I pulled out my Believe I Am journal and got to writing.

I read a few of the goals I wrote for myself back and February and I realize how far I’ve come since then. I’ve been working diligently from week to week and have been cruising through those little goals one by one.

Right now, I think my biggest accomplishment this training cycle is not burning out after eighteen weeks of training without racing. I haven’t raced a race since I ran the Richmond Marathon in November, and I haven’t had a pr since I ran Rock’n'Roll Philly.

Here are my SIDI goals from now until marathon #5

• Work on my weaknesses: mental game + self confidence
• Focus on the good workouts and learn from the bad ones
• Try to relax more on the long runs
• Turn on the light (read this if you too are struggling with your mental game)

I refuse to let my thoughts sabotage my goals. (*cue Beastie Boys)

What about you? Do you need to look at goals unrelated to specific workouts this week the same way I do?

I do however, really value an easy to make healthy homemade meal. In a perfect world, I wouldn’t take short cuts, but reality is I either take short cuts while cooking or I’ll end up ordering in from my favorite neighborhood Indian food restaurant.

One of the most frequently made meals in my home is a simple rice bowl or quinoa bowl. Below is the recipe for the short cut rice bowl I made today.

You can make this easy dish for yourself and save half for lunch the following day, make it for a party of two to consume in one night, double the recipe for four days worth of lunches or to feed a family of four.

Vegetarian Tahini Stir Fry (serves 2)

• 3 cups of pre-cut stir fry veggies (or a combo of broccoli, onion, carrots, cauliflower, peppers etc)
• 1 cup pre-cooked brown rice (either made ahead of time, purchased frozen or picked up at restaurant in your neighborhood)
• 1 cup of chick peas (drained and rinsed if from a can)
• 3 tablespoons tahini
• 1 tablespoon tamari or soy sauce
• 2-3 tablespoons of water
• dash of maple syrup or other liquid sweetener
• dash of cayenne pepper (if you like a little spice)

Directions:

Saute veggies in pan with a little oil of your choice, until tender. Warm up pre-cooked rice on the stove or in the microwave. Combine rice, veggies and chick peas in the pan until heated. In a small bowl combine the tahini, tamari, water and maple syrup. Mix ingredients thoroughly.  Once the stir fry is heated remove from heat and pour into a large mixing bowl. Pour tahini mixture into bowl and mix until coated. Serve and enjoy!

It’s obvious that running defines me. It almost always has, and I hope it always does.

The “loneliness of the long distance runner” was probably one of the things that attracted me to this sport in middle school, but it’s the community of runners that has kept me in this sport for some 24 years.

I’m grateful to every runner who’s path I’ve crossed and I’m especially grateful to the running community in NYC. You make my heart swell.

#RunforBoston with Ashley aka Running Bun

With some extra time on my hands to train, I’ve been making the most of my workouts this week. I can’t say I exactly stuck to my  workout plan from last week, but I can say that I had some really great workouts.

I was able to finally find my rhythm while running alone. I’ve never been one to listen to music on my runs, but I’ve recently started taking my iPod with me. I’ve noticed it helps me shut out the chaos of  Central Park on a sunny weekend day and helps me get into a zone that’s eluded me for some time.

I’m not sure I actually listen to the music, but there’s something about putting those ear-buds in my ears that helps transport me to another place. I give other things less attention and let my legs and lungs carry some of my stress away.

Say it, Do it!

• Mile Repeats
• 18 mile long run
• 2 easy runs (one short, one mid-distance)
• one spin class
• two days of core work

Do you run with music? How do you find your groove running solo after running with friends for so long?

Let me know in the comment section what workouts you’re committing to this week or if you’re doing your own SIDI it post this week leave me the link so I can check it out!

I woke up Monday morning for work at 5:00a.m. and was still drunk on endorphins (as Theodora coined it).

I wish I could say the same is true for how I felt Sunday morning at 6:00a.m. When my alarm went off, the last thing I wanted to do was schlep my body around Central Park for two loops in the More Fitness Magazine Half Marathon.

My plan for the half marathon:

A. Run at goal marathon race pace (like I did at Allstate 13.1 New York).

B. Run slow and enjoy it if my legs didn’t feel recovered from Tuesday’s 20-miler.

After running a few miles, I knew my legs weren’t up for both the hills and the speed session so I took a pit stop and and waited until I spotted some friends along the route.

I tend to be inside my head way too much when I’m doing a hard workout or feeling struggling during a run. As soon as I found Theodora, Gia, Meggie and Krista that all changed. Suddenly my mind was transported to catching up with these ladies and I was no longer worried about nailing a certain pace or worried about why my legs felt like lead.

The theme of this annual female only race was “women run the world”. It has a more relaxed vibe than many of the other New York Road Runner Races and it always goes off without a hitch. This was my third time running it and I have to say it was, my favorite year to participate in the race.

Without the company of these amazing runners, it would have just been another slug-fest day of running loops in Central Park. Instead the miles were happy and I couldn’t think of a better way to spend the miles than catching up with friends and being inspired by their recent accomplishments (hello, Gia just ran a 3:32 in L.A.!).

As Gia and I rounded the lower loop for the third time, I could feel our pace pick-up just as my blood sugar was crashing. She, was still chatting away and seemingly having an easy go at it, while it took just about all I had left in me to push through and focus on a fast finish.

Our average pace ended up not being too far off from my plan A pace after all, but felt much more effortless when surrounded by friends.

Disclaimer: I was not compensated for this post. I received a complimentary race entry from Fitness Magazine.