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September 3, 2014

Hitting the Ground Running

by Anne Mauney, MPH, RD

50 comments
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Gooooooooooooooood morning! Dragging my butt out of bed this morning to run was well worth it for this:

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As I always say, waking up early to run sucks big time when that alarm goes off, but just remember how awesome you’ll feel when you’re out there/done. 🙂 That, and having someone to meet really helps!

I met up with my buddy Sokphal at 6:45 to get in 7 miles. She’s marathon training and offered to do some of the miles on her own if I didn’t want to run that far, but who am I to turn down a challenge? I’m trying to not let my endurance tank even though I’m not training right now, so I went with it.

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This was a tough run – I felt reeeeeally sluggish and it was SUPER humid, but good conversation and beautiful views kept me pushing through. Not gonna lie though, pretty much the whole time I was fighting with myself and wanting to just walk the whole thing. 😉

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If I’d been alone, I definitely would have walked some of it or at least stopped early. Another reason I love running buddies – I may bail on myself, but I won’t bail on someone else! And you CAN do it… you just might not want to. Mind over matter!

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I tried out some new running shoes on the run – the Ghost 7s, which I was gifted as part of my ongoing Run Happy Ambassadorship with Brooks. They wanted their blogger ambassadors to try out one of their two most updated shoes for fall – the Ghosts or the Glycerin 12. I decided to go Ghost!

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As you guys know, I normally wear the Brooks Ravenna, which I love, but I was open to checking out something new. It’s good to mix it up sometimes with your running shoes!

The Ghost 7s are a neutral running shoe, so they are best for people who don’t pronate a ton; that said, I mildly pronate and found these shoes comfortable and supportive on this morning’s 7 miler. They were also pretty lightweight for a more cushioned shoe, which I liked! Only 0.1 ounce heavier than my Ravennas, and I didn’t notice it. Another pro: there are no-sew overlays and minimal stitching, so the shoes are flexible and fit closer to your foot, and they felt really breathable, too, since there’s mesh. One thing I liked more than the Ravennas, randomly, was actually the shoelaces! They were a really stretchy material and super easy to tie, stayed put, and less bulky, too. Overall, I give the shoes 2 thumbs up! I still prefer my Ravennas I think overall for really long runs, but for medium length runs, I’ll swap these in just to mix it up. Loved the colors, too – there are more on the website!

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Anyway! Sokphal and I did an out and back along the Mt. Vernon Trail, our standard fave. We ran by the airport, and I was really happy to not be on a plane/traveling. 🙂

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A little over 7 miles – boom!

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This has been a run-tastic week already, because yesterday morning I also had a great run: this time at the track, with my friend Chelsea!

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The sun was just rising when we met there, and there must have been some groups meeting there, because it was MOBBED! Even though for some reason there’s no one in the photo below… I swear it was crowded! Luckily people cleared out relatively quickly, and we had plenty of space for our workout.

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Chelsea and I went running together a couple months ago and talked about how we’d both like to get into track workouts and work on speed this fall, so we decided to make a weekly track date. Track Tuesdays or bust!

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We did one of my favorite track workouts:

  • Warm up for about a mile (4 laps)
  • Jog the curves, sprint the straights for about 2 miles
  • Cool down for up to a mile
    We ended up finishing in 3.5 miles instead of the planned 4, which was fine since we were both totally wiped out by then, anyway! Whew – speed is tough. It felt really good to run fast and stretch out my legs, though! #SweatyBeasts

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Chelsea and I are going to work on increasing the amount of sprinting we do over the next couple months – after a few more weeks of jog the curves, sprint the straights, we’ll amp it up to sprinting a half lap and jogging half, then up to 3/4 of a lap, then up to a full lap (a 400). Baby steps! 🙂

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Our splits:

  • Mile 1: 9:10 (warm up)
  • Mile 2: 8:14 (alternating the jogging curves, sprinting straights)
  • Mile 3: 8:06
  • 0.5 mile cool down pace: 8:56

Thanks for the awesome workout, Chelsea! Excited to see our speed improve in the coming weeks. 🙂

How have your runs been this week? I can’t WAIT until the weather cools down for us!

If you run with music, what’s your favorite song to Run Happy to and why?  Brooks is going to create a Spotify playlist perfect for long training runs, and they’ll add the most popular 3-5 songs from each of their ambassador’s blog readers to make up the master playlist! I’ll share it once it’s up so you guys can use it! 🙂

- anne
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50 comments
  • Chelsea @ Chelsea Eats Treats
    September 3, 2014 · 11:18AM:
    Thanks for the awesome run yesterday! I can't wait to see how much faster we get in the coming weeks! :) Also I love the idea for a Brooks Spotify playlist for long runs - whenever I run solo I usually have Spotify playing, so I'm excited to see what songs they include!
    Reply
    • Anne
      September 3, 2014 · 11:56AM:
      What are some of your faves? :)
      Reply
      • Chelsea @ Chelsea Eats Treats
        September 3, 2014 · 3:07PM:
        Here's a few: OctaHate by Ryn Weaver, Written in Reverse by Tiesto, I Belong in Your Arms by Chairlift, Fired (Blunder Remix) by B Robin & J-Son, Animal by Miike Snow, I Just Wanna Run by The Downtown Fiction, and then two from the Pitch Perfect soundtrack (no judging!!) Trebles Finals and Bellas Finals ;)
        Reply
        • Anne
          September 3, 2014 · 3:36PM:
          I love Pitch Perfect too, ha!
          Reply
  • Catherine @ Chocolate & Vegetables
    September 3, 2014 · 11:18AM:
    Good call on running with friends! I'm so much better about sticking to my solo runs during the week when I know I have to be able to keep up a friend on the weekend.
    Reply
  • Hillary | Nutrition Nut on the Run
    September 3, 2014 · 11:39AM:
    I can not wait until it cools down here, too. It's nearly impossible to motivate myself to run when it's 95F out. Love fall running.
    Reply
    • Anne
      September 3, 2014 · 11:56AM:
      I know - fall running is sooo amazing. Nice to all of a sudden feel like running is a lot less hard, too! :)
      Reply
  • Aurora@Fitness is Sweet
    September 3, 2014 · 11:43AM:
    Aww I'm back in CA now and I miss all the views of DC while running! Although I can't complain about the dry, 70 degree weather here...I think I picked up a good 20 seconds per mile with the cooler weather!
    Reply
    • Anne
      September 3, 2014 · 11:56AM:
      I bet you did! Jealous!
      Reply
  • Sam @ PancakeWarriors
    September 3, 2014 · 11:54AM:
    What a gorgeous morning for running! I love that you are so motivated to get out and run before you start the day. I must channel my inner Anne and start getting up now that the weather is changing! Great pics and I love a running buddy - they make running 100% harder to back out of - especially when you know they are waiting for you :)
    Reply
    • Anne
      September 3, 2014 · 11:57AM:
      Running buddies are seriously the key. :) I wouldn't get out of bed to run alone!
      Reply
  • Kate @KateMovingForward
    September 3, 2014 · 12:00PM:
    Ooh I'm excited to check out that playlist! Going on my "long" run this afternoon and on my shorter run I'm trying to incorporate some speedwork. I love it and hate it at the same time. :P
    Reply
  • Alexis @ Run Crush
    September 3, 2014 · 12:02PM:
    Do you have thoughts on running in the morning when it's dark? I prefer running in the morning, but I'm always a little wary of running by myself when it's dark outside.
    Reply
    • Anne
      September 3, 2014 · 12:16PM:
      I always run with other people, so it doesn't bother me, but I'd make sure you're wearing bright/reflective clothing and running on lit roads!
      Reply
    • Lynn F. September 3, 2014 · 1:40PM:
      I run at night, which is dark in the wintertime, and I wear little lights that clip onto my running clothes and shoes, too. They come in multiple colors and some even blink. Helpful for catching the attention of drivers and helping them to see you!
      Reply
      • Anne
        September 3, 2014 · 2:43PM:
        Very smart!
        Reply
  • Liz Sarno September 3, 2014 · 12:28PM:
    Hi Anne, I love your blog! I live in Arlington and was wondering which public tracks do you use in the area? I just moved and haven't came across any tracks, the downside of graduating from college where the track was so accessible. Thanks! -Liz
    Reply
    • Anne
      September 3, 2014 · 1:00PM:
      Washington & Lee High School! :) It's in Ballston.
      Reply
  • Lynn F. September 3, 2014 · 1:44PM:
    I just bought a pair of the Ghost 7 two weeks ago, and I'm really enjoying them! Cushy without being heavy, and the wide toe box gives my feet plenty of room. I was a little nervous about switching from the Ghost 6 to the 7 since I'm right in the middle of marathon training, but they were comfy right from the start. No problems "breaking them in" or anything. I special ordered mine from my local running store in bright blue! So cute! :)
    Reply
    • Anne
      September 3, 2014 · 2:43PM:
      Good luck with marathon training! So glad you're loving the Ghosts!
      Reply
  • Shel@PeachyPalate
    September 3, 2014 · 1:44PM:
    Well done on getting up and on with it!!! At least you had snazzy new runners to try out too!!! Love the turquoise in them!
    Reply
  • Alexa September 3, 2014 · 1:47PM:
    love the colour of the Ghost 7! i have the 6 right now and was wondering what the differences are between the two?
    Reply
    • Anne
      September 8, 2014 · 11:17AM:
      Sorry for the delay -- I asked Brooks to weigh in on this since I've never tried the 6's myself. Here's what they said: For the new Ghost 7's, Brooks removed the DNA drop-in cushioning and constructed the midsole out of our blended BioMogo DNA material. They also updated the upper to bring it closer to foot by moving toward a no-sew construction for the overlays, and made the shoe more responsive by updating the outsole in the forefoot. The shoe is also lighter because of the new upper and midsole.
      Reply
  • Kris S September 3, 2014 · 2:09PM:
    I love it when Kanye- Stronger comes up on my playlist, always makes me go a little faster! :P
    Reply
  • Amanda
    September 3, 2014 · 2:12PM:
    Hey Anne! Love me some DC morning running =). I'm from the area too and am always afraid to go to the high school tracks!! What track do you run on?? I'm always afraid I'll go mid-highschool-track workout or something and be super awkward haha.
    Reply
    • Anne
      September 3, 2014 · 2:41PM:
      Check out Washington & Lee! :)
      Reply
  • Megan @ Skinny Fitalicious
    September 3, 2014 · 2:26PM:
    Pitbull and Flo Rida seem to always be what I run to most. I used to wear Brooks ghost until I injured my foot and the doctor recommended changing brands. I wear Saucony now and love them.
    Reply
  • Chelle @ Blogs Like a Girl
    September 3, 2014 · 2:47PM:
    Haha, I run to early 2000s rap music. The dirtier the better. I often find myself clutching my imagery running pearls.
    Reply
    • Anne
      September 3, 2014 · 3:06PM:
      I like how you roll - if I run with music, I also love early 2000's rap. It's the best motivation!
      Reply
  • Bethany
    September 3, 2014 · 2:54PM:
    Ran this morning in the humidity and got in a little under 6 miles! I had planned to do a hill workout last night, but Mother Nature had another idea with the major thunderstorms.
    Reply
    • Anne
      September 3, 2014 · 3:05PM:
      The weather was insane last night!
      Reply
  • Rebecca September 3, 2014 · 3:06PM:
    My runs this week have been good so far! One out of 3 done! I was actually at the Washington & Lee track Tuesday morning as well! We got there around 5:30am and were gone not long after 6. We did 4 1200s at a 5k pace with 2 mins rest in between. I really love doing intervals on the track as part of our marathon training!! Now that I'm training with my husband I do not listen to any music when I run - instead we use our runs to life plan and catch up :)
    Reply
    • Anne
      September 3, 2014 · 3:36PM:
      That's awesome! Good job!
      Reply
  • Roadrunner September 3, 2014 · 5:02PM:
    Really impressive -- the back-to-back track work and then endurance work. You are an inspiration! (And would Eye of the Tiger be too retro? :-) )
    Reply
    • Anne
      September 3, 2014 · 6:24PM:
      Eye of the Tiger is always a good choice :)
      Reply
  • Ellen @ PhoodPhitnessPhD
    September 3, 2014 · 6:26PM:
    My absolute favourite running song would have to be Macklemore - Can't Hold Us. I had a friend who ran a 14km race with that song on repeat and absolutely smashed his PB, the beat is just so catchy. I also like a bit of Wombats, or anything else with lyrics to take my mind off the pain ;)
    Reply
    • LeAnne @ Thisismyfaster!
      September 3, 2014 · 9:45PM:
      I love that one too! Always at the top of my running playlist!
      Reply
  • Lauren @ The Bikini Experiment
    September 3, 2014 · 6:42PM:
    Good workout! Looking forward to the playlist. Fighter by Christina Aguilera is a fave song of mine.
    Reply
  • LeAnne @ Thisismyfaster!
    September 3, 2014 · 9:48PM:
    Recently I've been listening to "It's My Life" by Bon Jovi a lot...it's been keeping me motivated to push myself more during training runs. I don't always run with music though. Can't wait to hear more about the playlist!
    Reply
  • Ashley
    September 3, 2014 · 11:17PM:
    You are an all star little running lady :). I need more running friends, for sure.
    Reply
  • Maria @ Electrical Stimulation Therapy
    September 4, 2014 · 7:39AM:
    Nothing better than exercising first thing and getting outside. It sets up the day perfectly. And for those who aren't able to run or find it difficult – there's no shame in going for a walk instead.
    Reply
    • Anne
      September 4, 2014 · 11:14AM:
      Totally agree! I LOVE morning walks. Anything outside first thing is the best way to start the day, in my opinion. :)
      Reply
  • Dietitian Jess
    September 4, 2014 · 7:46AM:
    I can't wait for cool fall weather for running too, great workouts in the heat though, it's so hard for me to push myself to run when its super humind. Your pictures have me super excited for my triathlon in DC this weekend, I hope the sunrise will be as beautiful as the one you posted!
    Reply
    • Anne
      September 4, 2014 · 11:13AM:
      Yay, good luck with the tri! :)
      Reply
  • Shannon September 4, 2014 · 9:45AM:
    Such a fun idea from Brooks! They are about to open their new headquarters down the street from me - blogger trip??Also, this post makes me so excited for my trip to DC this weekend! Can't wait to run all my favorite routes!
    Reply
    • Anne
      September 4, 2014 · 11:13AM:
      They were telling us about the new headquarters when we were in Seattle this summer - I would love to see it! :) Enjoy your visit to DC!
      Reply
  • Sara September 4, 2014 · 9:54AM:
    this blog is just soo awesome! Top 3 of my favorite running songs: (1) Heads Will Roll - Yeah Yeah Yeahs (2) The Sound of Settling - Death Cab for Cutie (3) I Believe in a Thing Called Love - The Darkness
    Reply
  • Sam @ The Running Graduate
    September 4, 2014 · 3:47PM:
    That workout looks great! I definitely need to do some track work and I hate the 400s that I had been doing so I'm going to give yours a try!
    Reply
  • Sokphal @ Life as a Classroom
    September 5, 2014 · 10:14AM:
    The sunrise pictures are beautiful. It's been a while since I've seen one that pretty! I still giggle a bit about the photography session behind us.
    Reply
  • Jennifer
    September 7, 2014 · 3:39PM:
    You have such a beautiful view for your runs! I have been starting really early, before 6:00, on weekdays because it's just too hot here in Alabama to run much later than that! I'm aiming to get in 3 miles before work tomorrow.
    Reply
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anne mauney fannetastic food
Hi, I’m Anne! I'm a Washington D.C. based Registered Dietitian, mother, runner, and lover of travel, adventure, and the great outdoors. I've been blogging since 2009, sharing a mix of lifestyle content, recipes, and fitness tips. Come for the recipes – stay for the fun!
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anne mauney

I’m Anne, a Registered Dietitian and mother. I've been blogging since 2009 and love showing others that eating nutritious foods and staying active can actually be fun rather than overwhelming!

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