Turns out we were all still in quite the patriotic mode for July 5th too.
Something rare happened yesterday. Two of my brothers (one lives in Kentucky and the other in Arizona) and their families were in town visiting yesterday. My mom and dad had 13 of their 19 grandkiddos over, it was quite the party.
Fun fact—> my nephew in the below picture just joined the cross country team. He has been really enjoying running lately and today we are going to go on a 4 mile run together! His dad was a really speed cross country runner in high school so I am really excited to see how he does!
For dinner we went over to my sister’s house for a bbq. My brother from Kentucky brought his special seasoning all of the way from Kentucky for the occasion. We take our seasonings pretty seriously around here.
The other star of the show. If you have never tried grilled pineapple then it is your homework to do so immediately.
My sister and her husband always put together an amazing meal.
The kids just chilling in the backyard.
And my secret recipe of Rice Krispy Treats for dessert—> Extra butter, extra marshmallows and not so many Rice Krispies make them extra good!
7:25 pm Sunday night. 4th of July weekend wiped us out.
St. George Marathon Training Week #3 (less than three months to go:)
This last week was a tough one. We are on a 3 week buildup followed by a 1 week recovery plan. This last week was the third week in the buildup so there was a lot of speed/hills (for me) in there. I’m also taking time off from teaching spin classes until after my marathon. The running workouts are getting longer and harder and I am really wanting to use any babysitting time I can for my runs outdoors and bootcamp rather than spin:) Running is the priority now and if my coach has me incorporate cycling into my training then I will just use my spin bike at home.
Monday: Treadmill… 11 miles @ 7:25 pace. Full workout HERE. Steady state, tempo, tempo interval and cruise interval paces involved.
Tuesday: Lactate threshold test—> 30 minute time trial outside and on a flat course. I completed 4.56 miles in this time. 6:35 average pace. This run was really hard for me. It was hot and I didn’t sleep very much the night before. Bootcamp afterwards.
Wednesday: Treadmill HILLS!! 20 minutes of easy running. 5 sets of: 90 seconds at 6% grade at 6:55 pace, 1 minute at 0% grade at 8:30 pace, 1 minute at 7% grade at 6:55 pace, 2 minutes at 0% grade at 8:30 pace. 20 minutes of easy running. 9 miles total.
Thursday: Tempo Intervals outside! 10 miles @ 7:11 average. 1 mile warm-up, 3 x 15 minutes @ 6:30-6:45 pace with a 4 minute recovery between each interval, 1.5 mile cool-down.
Friday: Yoga, squats/lunges and core work.
Saturday: 14 mile long run. 2 miles at around an 8:00 pace, 10 miles at 7:06 average pace, 2 miles at around an 8:24. I made sure to include hills in my route and practiced hydration during the 10 tempo miles with gatorade. It is always amazing how much a little gatorade boosts me up during a run. It is obviously because of the sugar in gatorade but also I think the placebo effect—> I expect it to give me some awesome energy so it does.
Sunday: Off!
48.5 miles total!
The focus of this upcoming week will be recovery. Mileage and intensity will be cut way down so that my body is rested up and ready to go hard again for the following three weeks.
———————————————————————————
What was your best run last week? Anyone run any races over the weekend? How’d it go?
Favorite bbq foods?
Who has a July birthday? What day???
What are your running goals for this week?
-To take recovery seriously:)
86 comments
Michele @ paleorunningmomma
19 grandkids is impressive! Grilled pineapple is one of my favorites – love how it gets super sweet. I’m going to do a bit of a cutback week this week to gear up for NYCM training starting next Monday.
Megan @ Skinny Fitalicious
19 kids? Holly cow! Tomatoes, corn and watermelon are all must haves at BBQs! Grilled pinneapple may be a must next year.
Sarah @ SarahRuns26
I love your dress in the top photo!
Last Tuesday I didn’t feel like running at all but had 6 miles on tap. I got on the treadmill (reluctantly) to do the run and figured I’d run until I was mentally spent. I ended up feeling awesome once I got started and I ran 12 miles instead. That NEVER happens!
Grilled pineapple is the best! Actually, most grilled fruits are pretty awesome!
Running goals – be consistent!
Natalie
My best run last week was my tempo run. Those are starting to feel easier as I’m finally getting back in shape.
Those grilled pineapples look delicious! I am definitely going to have to try them!!
Running goals for this week: up the mileage a bit and hit my splits tomorrow in my track workout. :)
Jennifer @ JenChoosesJoy
Grilled pineapple is the best!!
I was really proud of my 12 miler, not for the mileage, but because it was 1 week after my 50k.
Fave BBQ food: watermelon!
Running goal: stay healthy and strong for NYC training.
Flower
I make Grilled chicken and pineapple kabobs all the time and it’s the best thing ever. It’s a must try. You’ll love it.
Gretchen | Gretchruns
This week I was recovering from my third race in June..it was a rough month so I just took it easy! I was relaxing in my BF’s family’s beach house, spending time swimming, jet skiing, biking, etc so didn’t get in a lot of running. Perfectly fine with me!
My favorite cookout food is cole slaw..but a particular kind that my family makes. It’s vinegar-based rather than mayonnaise and it’s SO GOOD! I could eat it non stop :)
Jackie @ The Freckled Runner
So many grandkids! I love it :) Big families are the best!!
July 26th is my 25th birthday! I’ll be running a half to celebrate :)
Chicago marathon training starts this week for me so my goals are to have a really awesome first week!!
Amber C
My birthday is the 26th too and I’m also running a half! :) Woo hoo!
Jackie @ The Freckled Runner
Good luck!!!
[email protected].
BBQ Chicken and BBQ Steak are my fave foods
meredith @ cookie ChRUNicles
My fave bbq foods have changed since going meatless a few years ago…I used to love a good burger but now it’s all about the sides and as always, dessert.
Sally @ sweat out the small stuff
I ran a 5 mile race on Saturday. It wasn’t my fastest time but it was super hilly so I feel like I got a good workout for the NYC marathon. I will start training seriously in another week so i am still enjoying my relaxed running schedule now :)
I love coleslaw. It’s the perfect side to BBQ food
Amanda B @ Cupcakes & Miles
What an awesome weekend! That’s so nice that your brothers were both able to celebrate with you guys.
My favorite BBQ food? Corn on the cob. Mm mm mmm!
This was my last weekend to take it easy before training starts (tomorrow!). My best run was an awesome 3 miler yesterday on the treadmill. I ran at a faster pace, and felt great!
Erica {[email protected]}
Grilled pineapple is AMAZING.
Amy H
This looks like an intense week – I’m more used to an easy/hard schedule, but it looks like every running day had some speed thrown in there. Can you share more about why this is the approach you and your coach are using? Glad you have a cutback week, by the way…
The Hungry Runner Girl
Hey Amy!!! I asked my coach after reading your question (AWESOME QUESTION) and this is what he said:
“Although a 7:10 pace would seem like speed work to most (including me)….for you, that is really not speed work. Your easy run pacing is 7:25-8:25. You should caution your readers that coaching and pacing should be unique to the athlete/coach relationship and one can not assume that a plan that works for one should not be generically applied to another athlete.
You did have a hard week last week but the amount of speed work per session was incremental and it was the last build up week of a 3 week block of building. The usual total amount of intensity should be 20-30% of your overall training, last week you were at 28%.”
Thanks for asking Amy and I hope you are having a fabulous day!
Lisa @ Running Out Of Wine
You definitely deserve a recovery week after all of those hard runs last week! I think my best run last week was my 9 miler on Friday morning, because it’s the longest I have done since January.
Jessica @ Laces and Lattes
I made the decision to skip my long run this weekend because something felt off. That was my best run last weekend because it kept me injury-free!
MK
Good for you!! I love reading that. It’s honest, and it’s reminder we can’t always be ON. Everyone needs to take care of themself :)
Laura @ This Runner's Recipes
Great week of workouts! You definitely deserve a recovery week.
Last Thursday I ran a virtual 10K and PRed by 4 minutes!
My favorite BBQ foods are BBQ pulled pork, grilled corn, and any grilled vegetables.
Barbara
grilled pineapple is awesome, also peaches and red peppers. Yum. We need more kids in our family, always looks like so much fun at your gatherings. This weekend wiped us all out s well, lots of sun, swimming, and outdoor movies, ( from the pool) I think it will be a week before I un-prune my fingers and toes. :)
Elizabeth Beil
That is great for your parents almost all the grandkids were there! :). My best run was my long run on Thursday. It felt great and I love those runs were you can just keep going and going! My favorite BBQ food is always the watermelon!
Corry
July 17th birthday here! I love doing pizza on the BBQ….still quite haven’t mastered how not to char the bottom of the crust. Any tips out there??
The Hungry Runner Girl
Hey! Do you use a pizza stone… you can use them on the BBQ too!
Jesica @rUnladylike
Awesome week of training Janae! Those were some tough workouts and you are running so strong already. Glad you had a happy Fourth with family! xoxo
Kristina @ Blog About Running
Wow that was a really intense week! I am super impressed! BIG things are going to happen this fall for you in the marathon!!!! I hope they happen for me too :) Chicago will only be my second full marathon but I feel like a PR is definitely in the books now that I truly understand what it means to finish a marathon and can prepare better!
Susan
Best run was Saturday since it was day 3 of running and I still felt great (normally don’t even run 2 days in a row). I love steak kabobs–the combo of meat + veg = perfect. Goal this week (not a running goal) is to get back in the pool. I’ve been slacking since it’s so nice out and hard to get inside to workout.
Morrigan
Made rice krispy treats with my 4.5 year old (almost 5 :( ) yesterday too! We very much agree with more butter and more marshmallows make a better rice krispy! Of course she had to make them PINK and then use all the cookie cutters to cut them up. Good Job on the extra hard week!
MK
I ran my own makeshift 10K this morning :) best run since January!!
So my mom and aunt HATE hot fruit. Like, they will leave the room if there are grilled peaches/pineapple/anything or fruity pies. Speaking of my mom and aunt, their birthdays are this coming weekend!
tess
I would agree with the consensus. 19 grandkids is very impressive. What a beautiful family.
Jenny
I’ve been doing a lot of treadmill running since its been so hot. So my goal this week is to up my miles and run outside.
The 4th weekend wiped us out too. I had the hardest time staying awake during meetings.
Angie @ Pace With Grace
Looks like a great training week! Enjoy recovering this week :-)
I really enjoyed my 6 mile run last week- Perfect weather!
Favorite BBQ foods would be grilled veggies, watermelon and BBQ chicken
My running goal this week is to hit negative splits for my long run and make up the miles I didn’t do yesterday- already made up 3.5 this morning!
Hollie
I really like grilled pineapple too. Grilled pineapple and vegetables are my favorite no traditional items. There is nothing like a grilled hot dog or steak though!
My birthday is actually July 12th. :-)
Laur
I’m looking to incorporate two runs a week instead of one. From going to running every day for about 6 years to not running, I am itching to get back at it. There’s just nothing like it. I’m loving the cross-training, though, because my WHOLE body feels strong. Baby steps!
Love grilled pineapple with sweet chili sauce! SO GOOD!
Suzy
The three week buildup with the fourth as a recovery is so smart! That’s great! I can see how that would work for me because then when I’m having that really tough third week, I’d be able to mentally wrap my mind around it and just get it done knowing that I’ll be able to rest the following week. Nice job!
Colby
my son turns 4 on Wednesday! Where has the time gone :( you blink a and they’re in college!
The Hungry Runner Girl
It seriously goes by WAY too fast!!!
Jamie
Best run was my first long run for NYCM! 10 miles in Nantucket… so excited to have a change of scenery… always makes my runs more fun! Running goal this week is to fuel better… I’ve really not been paying attention to my nutrition and I’ve seen the affects it has on my running. Getting back to eating all the greens!
chiara
I love your dress, Janae! Where did you get it?
The Hungry Runner Girl
HEY!! I got it at a store called Soel! Here is their phone number: 801-426-9644
Kristen @ Glitter and Dust
You have a HUGE family! I can’t even imagine. I am an only child, so family get-togethers are pretty small in my world. ☺
I ran a couple times over the weekend – slow, short, and just what my body needed. I have a brand new respect for my body and learning to listen to what it needs, now that I am pregnant.
BBQ favorites = burgers, grilled asparagus, and dessert. There are always yummy desserts at BBQs.
Erin @ Her Heartland Soul
What a fun 4th of July celebration with lots of family!! I love rice krispy treats!
Loribeth
My favorite run was Saturdays 10 miler………it was in Nashville so different areas are always fun for me! The hills in Brentwood kicked my butt though!
I have another 10 miler this week, I start training for my November marathon in a few weeks and I like to be already be comfortable with 10 before I start.
My sister in law is a 4th of July birthday………..she turned 30 this year, like me, and we had a luau with the best burgers, pineapple, and hot dogs. We took funny photos and wore grass skirts and leis! My favorite bbq food is a toss up between grilled burgers and pineapple……….I put pineapple on my burger!
Alexa @ The Mindful Maritimer
Oh my gosh, I haven’t had rice krispies in forever! I’m not a huge runner, so I’ve just been doing a few 5 kms but I love them! I feel so good after! Fave BBQ food is chicken and a cold beer haha! I’m not planning any runs this week because it’s my last few days in Paris!
Nona @ RunningHigh
Wow! Those workouts are no joke. I’m amazed at you! I’m in Houston for the week and came down with some kind of bug, so I’m hoping to be able to run some easy runs this week! Get better body!
Laura
Love how festive you all look in that first photo! And oh my goodness, that grilled pineapple looks amazing! I need to try that sometime.
Livi @ Eat, Pray, Work It Out
OMG grilled pineapple, I neeeeeeed that!
Amber C
I PR’d at a 10K on the 4th:)
And my birthday is July 26th!
My focus this week will be adding in some quality speedwork.
Rachel @ Simply Rachel Nicole
I love grilled pineapple and you totally just made me want some!!! I’m glad you were able to see your whole family :)
Elle
I did a 5K this weekend, it went well! My goal for this week is to get 3 runs in.
Ashley @ A Lady Goes West
Oh it must have been so nice to have a big family gathering! Love it! And yes, you had a tough week of workouts — so great work on getting bootcamp in. I would totally agree with your decision to back off spinning and focus on strength/bootcamp when you’re not running. I went on a long bike ride yesterday with the hubs, which was a nice leisure thing to do to work off the Fourth of July! :) heheh! Happy Monday!
Jessica @ VEGGIE RUNNING MOMMA
Great workouts speedy.!! sounds like you had a really killer week.! I’m kind of laying off the peddle this week also. For no particular reason though.
Grilled pineapple. yummm
Casey @ stayingonpace
My running goals are just to get a couple easy runs in this week – it is tough to find a balance between crossfit, biking, running, and everything else throughout the week!
Michelle
Love that your brother travels with seasoning!!
Hurray for your nephew joining XC!
And enjoy your rest week, you’ve earned it!!
Caroline
I didn’t think pineapple could get any better until I tried it grilled!
Have you ever grilled watermelon????? Delish.
Try this recipe:
http://www.foodnetwork.com/recipes/claire-robinson/grilled-watermelon-salad-recipe.html
I don’t bother reducing the balsamic…instead I use Trader Joe’s balsamic glaze:
http://www.traderjoes.com/fearless-flyer/article/631
Tricia @ A Couple of Dashes
That’s quite the week of workouts. I did a midnight 5k on the 3rd of July to bring in the 4th, and it was around 80 degrees and full of intense hills. After this, I decided that I needed to start incorporating more hill training into my running workouts. I normally just do a flat loop so this is a must!
Kathy R
Favorite BBQ food has to be skirt steak!
My running goal this week is not to choke on the humidity!
My birthday is the 23rd!
Stacey
That lactate threshold test sounds horrible! But, exhilarating, I’m sure. I love your blue dress in that top picture.
I have had grilled pineapple and, sorry to disappoint, HATE it. I love pineapple, I love grilled foods, but hate grilled pineapple. Yuck. O. :)
Amanda @ Slimplify Life
Running goals = go to bed earlier (aka right after the Bach) and get up earlier to beat the heat for my runs! It’s not rocket science…but I can’t seem to master it. :)
Have a wonderful day!!
Tedi @ running with infertility
I love grilled pineapple (the one at any Brazilian grill is great!) and watermelon.
My run went great! 6 miles after being off for 4 weeks due to a knee injury! I felt awesome!
Sam @ Grapefruit & Granola
Glad you guys got to spend time with lots of family!
Carrie
Aw hell, lady, you make me envious! I was proud to hit 50+ miles last MONTH, let alone last WEEK! Way to go on the hard work, btw – been following along actively and that is just too rad. I don’t think I’ll ever hit the pace you run (my average is 10min miles – 9:30 if I’m really flooring it) but it’s always exciting to see what/how you go in your training.
Debbie @ Deb Runs
I had a pretty good race and a great time at the Firecracker 5K on Saturday morning. It was so fun!
I have yet to try grilled pineapple!
Amy @ Life to the Full
Wow, 19 grandchildren! Your parents are so blessed :) The cousin must have so much fun.
Grilled pineapple sounds amazing! No race for me over last weekend but I’m running my first 5k after baby #2 next weekend :) Woop woop!
Rae
We have three July birthdays in my house. Mine is July 7, husband’s is July 23 and baby girl will be 4 on July 24. LOVE July birthdays.
I will have to try grilled pineapple. Love reading your blog. So inspirational. I run five miles 3-4 times a week and work full-time. That’s all I can manage, so I live vicariously through you. :)
Katie
I started the day with a great run with my running partner and hung out with family. We enjoyed some refreshing Italian Ice downtown and then grilled out for dinner. Nice and low key with two babies.
Melissa
-I ran a 4th of July 20 km. Best run this week was probably the 6 miles I had on Wednesday.
-I like hamburgers on the grill.
-Running goals this week are to start a 10 week training plan for my first half marathon. I’ve put my goal of an Ultra in September on the back burner. :(
Angela @ North Idaho Runner
Over the long weekend, I got to hit a new trail every day…it was glorious! I ran a 4th of July 50k….and the rocky terrain made it a BEAST….
Love BBQ hotdogs…..not the healthiest and I hate hotdogs usually but on the grill nom nom
I turn 30 this month on the 22nd
To recover….I ran a 50 miler two weeks ago, had a 66 mile week last week and then ran a 50k last weekend after no taper (85 miles total for the week)….I NEED a light week. Plus, my bruised ribs kind of require it.
Chelsey
My best run was 10 miles and loving the feeling of having enough energy to push hard to the very end. I had negative splits which left me with a huge accomplishment :)
I have my very first marathon in October of this year! I am so excited. I love seeing all of your workout plans, but I know I have to work up to what you do. I’m not quite as fast as you. My question is what time do you get up to run each day? What is your schedule like?
Also, any advice for my first marathon would be greatly appreciated!
the silent assassin
Grilled pineapples FTW… try putting really good aged balsamic on it. Or if you get really adventurous, try this =) http://www.amazon.com/Li-Hing-Mui-Powder-Packages/dp/B0009XBQE2 . Thank me later
Jane @ 50statecanuck
Killer team track workout last Thursday that left us all lying on the track gasping for breath after the final repeat…and feeling so darn proud of ourselves!
I had bbq’d pineapple this weekend too – put it on our hamburgers!!
We also did this this weekend… http://www.centercutcook.com/campfire-cones/
It was kind of epic.
Mary
Awww she is so cute with the rice krispie treat!! She’s so grown up….
I need to amp UP my training. I’ve been really laid back about it, and I’ve realized that is probably not going to help me run faster, further, and all of that. Ugh! hahah
Sydney
You need to listen to the song “Dreams” by Life of Dillon. I am guessing you would completely relate to it with your marathon goal :)
Maddie @ Dixie Runs
Looks like you had a fun 4th!! All of your big family meals look delicious… it makes me want to have a cookout!
Natalie
19 grandkiddos is just awesome! So much love!!
Love grilled pineapple. Grilled peaches are so, so good too!
Running goal: I go to the doc on Wednesday – and ditch the crutches!!! PT went well this morning and we are on track for end of July to start slowing jumping and running and I am psyched for that. Really hoping that I’m ready then, but of course I will do what my body wants. My husband’s birthday is the 31st!! :)
Half Marathon James
That looks like a very busy week’s training. I started taking the last week of every month a bit easier too, by decreasing my long run mileage. It helps give the legs a rest I guess. I’ve a pineapple in the kitchen which might get grilled tomorrow after your recommendation. :)
Emily
I like the idea of a recovery week every 3 weeks! :) Favorite bbq foods would have to be hamburgers, corn on the cob, and brats ;-). I think that’s amazing that your parents have 19 grandchildren! Wow, what a blessing. :)
Ali
What a fun 4th of July weekend!!!
I used the weekend to have a nice 3 mile walk on Saturday followed by a 6 mile run on Sunday. I’m trying to slowly build my milage back up before starting training for a November half!
I’ve never done much speed work, but I’m hoping to incorporate it during my upcoming training. I really want to try and get a PR in my half this fall.
The grilled pineapple AND rice krispies look super yummy. Rice Krispy Treats are one of my favorite.
Faith @ Run the Day
I did an Independence Day 4 Miler on Saturday morning! The race went very well and the best part is both of my parents joined, also. They’re first races running :)
Gabby @ gogabbith
I hate store bought Rice Krispie treats but I love homemade ones. Yours sound especially good!
My favorite bbq foods are macaroni salad and hot dogs on the grill. My birthday was actually last Thursday (July 2) so I got to celebrate that and the 4th. As a birthday present to myself I bought a new pair of running shoes so my goal is to break those in and increase my mileage!
Fiona @ Get Fit Fiona
Grilled pineapple is the best!
Adrianna
JULY 21!!
taking it easy on running this week and increasing cross training. ran every day on vacation last week, and my hips and groin need a little break.
Kathy
I totally agree with the extra butter and marshmallows. To rock your world, try browning the butter before you go on with making the rice krispy treats. Seriously. Amazing.
http://bakedbree.com/brown-butter-vanilla-bean-rice-krispie-treats
Kay
Looks like an awesome day with family!
Tammy
My birthday was last Friday, July 10.