Hey girl heyyy. It’s Workout Wednesday! New month, new goals. Blah. But in this case I will say ‘new month, slight shift in regular programming.’ It’s clear that Fall races are a thing of last year. A thing of hopefully next year. For now, any race I had interest in {with the exception of Beer & Bagel, yeaaaaa!} is either cancelled or virtual. So I’m very reluctantly backing off my mileage. I realize it’s the smart thing to do, and my body will likely welcome the double-digit miles the last 3 months of the year vs. three-digit mileage. As of 10/7 I’m sitting at 961.2 miles so I should blow my 1,100 miles goal away by Thanksgiving if not sooner. The plan is to also switch up my #TrailTuesday speed work days and turn those into Peloton Outdoor Runs. Also, more miles will be put on the bike which I’m kind of but also kind of not into the idea of. Oh, and of course I’ll still be doing my Core work 6 days/week because this girl loves her snacks.

Top 3 Questions of the Week…

How do you stay injury free? Injury-prevention tips or ideas?

This question is ironic since I talked about my foot troubles about a month ago, but *knocks on ALL the wood in the house* the last few years I’ve stayed relatively injury-free. Even though I’ve made my Workout Wednesday into a ‘Double Day’ for the past year-ish. In the past I’ve battled hip and knee pain that’s sidelined me at times. But for about the last 3 years my body has been strong. I credit 3 things for this:

Strength Training – Consistent sessions with moderate-to-heavy weights and body weight work. 3-4 days/week. Lots of focus on mobility, stability and evening out the strength in my hamstrings to match more similarly the strength I have in my quads. BALANCE, friends.
Chiropractic Care – I’m aware there is a large population that doesn’t believe in chiropractic work. Totally fine. You do you. I swear by it. Specifically the Torque Release Technique (TRT). I’ve had manual adjustments regularly since I was 15 years old, so I have lots of experience with both. For my body personally, TRT is a much better fit. I view the chiropractor as preventative-maintenance. And I know it’s been super beneficial in remaining healthy.
Good Nutrition/Hydration/Sleep – I don’t eat like shit {usually}, I drink a TON of water and I don’t drink soda. Or pop. Whatever you people call it! I also — exactly for lately, idk what my problem has been — get 7-8 hours of sleep each night. You can perform at your best if you don’t fuel and recover at your best. Plain and simple.

Do you wear underwear under your leggings? What kind of underwear do you wear under them?

LOL. This question makes me laugh. Not because the question itself but because I wonder this to myself ALL THE TIME when I watch some girls’ workouts online. Like howww do you not have lines!? Most of the time the secret is no underwear. Well, I’m here to set the record straight for myself…I wear underwear. Every day. All the time. The idea of my you-know-what touching my leggings/shorts directly makes me cringe. Is it even sanitary?! Does it feel weird?! Regardless, I wear them. THESE LACE THONGS are my go to. Clearly they must be pretty inconspicuous if some of y’all thought I wore none. They’re pricey. So here are 3 other options that I have and think are pretty decent as well: still pricey but good, pretty good dupe for the Hanky Panky style, seamless & 5 for $20.

Do you want to run a full marathon?

Hmmm…not sure how to make this into a short answer. No. But also kind of yes. Yet sort of never do I want to. Then after some runs I think ‘hell yes, sign me up.’ If I do it, I have some very specific goals. Under 3:45 for time. Ideally under 3:40 actually. I will also need to genuinely figure out how to fuel properly for the distance because I have a picky stomach and I’m so use to running fasted and without water during runs. How about I just leave it at this: never say never. 🙂

Workout Wednesday Workout of the Week

LEG FOCUSED

What you’ll *ideally* need – small band, set of heavy dumbbells, set of medium-weight dumbbells, exercise ball. To make it harder, UP THE WEIGHTS. Need it a bit easier? Drop down to 3 rounds each and feel free to use only your body weight if necessary.