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February 19, 2016

Ice-Free Track + Duke’s Grocery

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Friends – I finally made it back to the track yesterday! Hooray for no ice, snow, slush, freezing rain, etc! It was quite cold (low 30’s with windchill in the upper 20’s), but nothing crazy, and the sun was even out by the time we finished up at 7:30. 🙂

washington lee high school track workout

We had a great workout – the coaches had us do the following:

  • 1200 (3 laps)
  • rest a few minutes (jog or walk)
  • 800 (2 laps)
  • rest a few minutes
  • 400 (1 lap)
  • rest a few minutes
  • repeat!

We started the 1200’s around a 10k pace and then were supposed to end around a 5k pace or faster for the 400. A couple people did 3 rounds of this – me and most of the others did it twice, which came to 3 miles. My watch only includes the actual workout – not the warm up and cool down I did or the jogging in between sets (about another 2 miles total).

IMG_0666

I was excited about my average pace! I haven’t pushed myself to run fast in awhile – felt good to do something hard, you know?

While we’re on the topic of running, here is the latest move for you guys to try courtesy of my training with Paul Medina of Capital Energy Training! Paul said this move really helps to loosen and strengthen the lower back and core muscles that often get really tight in runners. Lie down on a bench (or on the floor with your hands behind your head holding onto something stable like the couch legs or someone else’s legs). Keep your elbows in towards your face. Bend your legs so your feet are on the bench or ground, and put a ball or a towel under your knees and keep your legs pulled in to hold it there. This helps to stabilize you and make sure your abs are engaged. Then, slowly roll up so your knees touch your elbows. Pause, then VERRRYYYY slowly roll down with control. And repeat!

capital energy training dc

I’m still really enjoying my training sessions with Paul (more details on our partnership in this post). I’m going to be ramping up my running mileage a bit again in preparation for the DC Rock ‘n’ Roll Half Marathon and the Cherry Blossom 10 Miler, so we’ll see if working on strengthening and loosing up my pelvis and lower back has helped! I’m definitely still feeling less soreness in my right hip, even after the track yesterday. Hizzah!

I will leave you with a restaurant recommendation for my DC readers – have you tried Duke’s Grocery on 17th street in Dupont yet? I went there last night with a UNC dietitian buddy and it’s SO good. Great ambiance and great food! We shared everything so we could try more things – started with the pickled veggies and a really good smoked salmon, cheese, beet, and toast.

dukes grocery dc

Then we split the burger, which is their specialty! I can’t find their menu online so I don’t remember everything that was in it, but we ordered it as is and it was so creative, savory, and delicious. Splitting it was perfect, too!

dukes grocery review

Have a wonderful weekend, my friends! It’s supposed to be super warm randomly tomorrow (60 and sunny?!) and I can’t wait to get in a run! Also – I wanted to say thank you again so much to everyone who entered my Cherry Blossom 10 miler contest – I used Rafflecopter to randomly select the winner yesterday and have contacted her. I really wish I could have brought each of you – thank you again for reading my blog and for your enthusiasm! 🙂

Weekend reading:

    • Simple Tweaks for a Healthier Life <— TONS of great tips in this old fave post!
  • 14 Ways to be a Healthy-ish Eater Right Now <– love the mindful/intuitive theme – and I’m honored to be quoted!
  • The 5 Best Oils for Your Kitchen <– great tips here!
  • 7 Glute Exercises to help your Running <– for my fellow runner readers – more great strengthening exercises!
  • A Scare That Taught Me To Listen to My Body <— great reminder!
- anne
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11 comments
  • Gretchen | Gretchruns
    February 19, 2016 · 10:49AM:
    That sounds like a great track workout! I always love ladders like that..challenging to keep picking up the pace but fun. Hope you enjoy the nice weather this weekend!
    Reply
  • Dietitian Jess
    February 19, 2016 · 11:29AM:
    I'm coming off an injury and can't wait to get back into speed work soon. I saw a PT for my injury who taught me lots of strengthening exercises so I hope they pay off and I go injury free this spring. Interested to hear if you training makes a big impact on your running!
    Reply
    • Anne
      February 19, 2016 · 11:54AM:
      I hope you're well soon and that your training fixed you up!
      Reply
  • Emily February 19, 2016 · 1:26PM:
    Hi Anne, I have a question about yogurt - I eat plain, fat-free Greek yogurt on a regular basis and there are no artificial or unnecessary ingredients added (Dannon Oikos brand). After reading the suggestion to eat less fat-free items in the link you posted, I wanted to get your thoughts on that on the yogurt. Aside from helping you feel more full (I usually add nuts or almond butter for some healthy fats), would be there another reason to pick Greek yogurt with some fat vs fat-free? Thanks!
    Reply
    • Anne
      February 22, 2016 · 11:03AM:
      I would definitely still do full fat yogurt even if you add almonds/nut butter -- it will still help with satiety and make the fat-soluble vitamins in the dairy more easily absorbed, too. More on some of the recent studies/research here: http://time.com/3734033/whole-milk-dairy-fat/
      Reply
  • Roadrunner February 19, 2016 · 4:04PM:
    Great pace on the track! Impressive! And enjoy following the progress with your trainer.
    Reply
  • Julianna @ Julianna Bananna
    February 19, 2016 · 4:29PM:
    glad to hear you were able to make it back out to the track this week! happy friday!
    Reply
  • Allison Keskimaki
    February 19, 2016 · 4:40PM:
    Oh I was SOOOOO hoping to win the Cherry Blossom 10 Miler contest! I am signed up for the Navy Half in September, so I guess that counts for something. :)
    Reply
    • Anne
      February 21, 2016 · 1:27PM:
      I've heard great things about that race!
      Reply
  • Lauren K February 20, 2016 · 9:28PM:
    Can't wait to catch up soon and for you to show me all your cool new personal training moves! Also, that is the tallest burger I have ever seen. #goheels
    Reply
    • Anne
      February 21, 2016 · 1:25PM:
      Lol. Can't wait to see you!! :)
      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!

When I’m not writing or cooking for fannetastic food, you can find me running, coaching nutrition clients, or on an adventure with my family. Feel free to reach out - I'd love to hear from you!

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