I should probably do some hill repeats today.

I think that most of us can agree that getting a new pair of running shoes is pretty much the best… Especially when they are trail running shoes and you are currently beyond obsessed with trail running.  Brooke and I just might have to be snowbirds this year and move somewhere warm without snow during the winter so that I can keep running trails all winter long.

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I have been asking everyone and their dog about the St. George Marathon course and everyone makes sure to warn me about Veyo from miles 7-11…. it may not look bad on the elevation chart but they let me know that it is a long time to be climbing.  

I am going to repeat Veyo in my head for my entire hill repeat workout this morning.  Hurting today by doing a hard workout will make race day (and miles 7-11) hurt a little less.  

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7 Sunday Scenes:

Lazy morning with my sister and Brooke followed by an hour walk in the sunshine.   PS any guesses on what my sister is having!?!

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One of my major goals each day is to kind of match Brooke.  There are only so many years that I can get away with this.

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For a few hours of the day Brooke insisted on wearing a headband like so:

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Salsa chicken in the crockpot (I just used the mango salsa from Costco and chicken and cooked it on high for 5 hours) topped with the corn salsa from TJ’s.  Winner.

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Celebrated National Grandparent Day by going to Mer’s (my grandma) house and eating peaches and ice cream with her.

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And then an evening with my roller-blading-partner-in-crime, Megan!

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She makes this cinnamon popcorn which is to die for.  A little sugar, cinnamon and olive oil.  

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So… My sister and I accidentally stayed up until 3 a.m. Saturday night watching random documentaries on Netflix.  We couldn’t stop.  

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Last week’s workouts:  I slacked big time on core and strength training this last week… oops.  

Monday- 10 miles total with 8 tempo miles @ 7:21

Tuesday- 7 miles @ 8:34

Wednesday- 12 minutes on the elliptical… not in the mood.

Thursday- 18 miles (1/2 on treadmill and 1/2 on the trails, I have no idea what the average pace was but probably somewhere around 8:40)

Friday- 30 minutes easy on elliptical

Saturday- 13.8 miles average pace of 8:20

Sunday- Off

48.8 miles!

One more week of high (for me) mileage and then it is time to start the tapering!

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What helps you to attack the hills and get up them successfully?

What was your favorite run last week?

Crockpot lovers—>  favorite meal/food to use the crockpot for?

How often on average do you buy new running shoes?

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85 comments

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repeating “up and over” helps me with hills!

I get “seeded” a lot of shoes from working at a running store, but the ones I actually run in I get about every 2 to 3 months.

Favorite run last week was my long run yesterday morning – everything went really well, it was beautiful and I had a salted caramel gu! yum!

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New shoes every 3-5 months!

Hills I pump my arms faster and I find it makes me legs keep moving. My half marathon yesterday was filled with hills!! I also just kept repeating “just keeping running” and it helped!!

Favourite crockpot meal is salsa chicken :)

Have a great day!!!

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I do crockpot chicken mixed with so much–salsa, 505, cream of mushroom soup. That served over brown rice is kind what we end up eating like 4 nights per week!

I get new shoes about every 400 miles.

P.S. I love a good documentary. Any that you two saw that are “must see”. I will add to my list!

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I roast my beets in the slow cooker and love that I can then use them all week for salads and it couldn’t be easier. Also a big fan of pulled pork :)

I have no advice for hills besides just go into autopilot mode and you’ll feel like a rockstar later! Just get it done :)

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Thanks for the tip I LOVE beets!

I’m curious to see how often people change out their shoes– I change mine once my feet start hurting! I end up going through 2-3 pair per year. I should probably start tracking my mileage for my shoes.

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As someone who has worked in the running specialty business for nearly 18 years, I heartily recommend tracking mileage on your shoes. Typically, mileage can be expected to be anywhere in the 350-500 mile range, depending upon a few factors…your build, the type of shoe you have and the surfaces you run (treadmills protect shoes significantly more so than sidewalks). Great to follow your body, when things start to hurt, you need not look much further than down at the shoes you are wearing ;-)

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Thanks Amanda!! I’m going to take your advice and start tracking today!

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I’ve seen two really great signs about hills: “It’s just a hill. Get over it.” and “What the hill??” – love it, haha!

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I didn’t know part of me was on Netflix! I know what I’m doing today.
There’s nowhere to run where I live that isn’t hilly. It seems like all the races in st. Louis are nothing but hills!

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I usually have a mantra on hills. I repeat ‘fighter’ or ‘choose joy’ something that will hopefully take my mind off of it. If that’s not working, I count my steps and don’t look ahead until I hit a specific number of steps. Then start counting all over again.

I was on a down week, so all short(er) easy runs for me, they were all nice!

I love putting chili in the crock pot. Or pulled pork.

I track my miles on my shoes, so usually somewhere between 400-500 miles I get a new pair. If the soles look bad before that time, I’ll get a new pair early, but usually that isn’t necessary.

Happy Monday!

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I LOVE hills. And when I say love, I really mean love/hate of course! I’ve just noticed how much of a HUGE difference they make in my training. The most important thing that helps me conquer a tough hill is my breathing and also looking down at my next steps. If I look up at the top of the hill, I am more likely to psyche myself out.

I had a great run last week with my favorite running buddy, we both vented a lot of our work frustrations and I just felt so refreshed afterwards!

My favorite crock pot meal right now is chicken, a cup of orange marmalade, and a cup of bbq sauce, cook and shred together in the sauce, top with green onions and throw on a whole wheat bun, really summery but good comfort food!

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I like the new cascadia colors. Those are really cool.

For me personally and hills I struggle more with downhills. I feel like they really impact my shins more. With any sort of hard terrain on a course, I always tell myself it’s just a few minutes of my race and if I can make gains on this part of the course I can pass more people. The struggle won’t last the entire race. I honestly have that mentality for most races and runs though. “This is only x number of minutes or hours of my life, then it will be over”.

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I love your blog and have been following you for a long time. I run a lot (not as much as you) and crossfit, and I have found that what helps me is O2 gold. It is an advocare product that helps get more oxygen to your blood and helps with endurance during runs. I have done runs with and without it, and it makes such a huge difference. You should definitely try it–I can help it you want to give it a go! It is like a third lung for hills!

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Yes, yes, yes to 02 Gold! I use it and Argenine Extreme on every long run (and Catalyst and Spark of course). HUGE difference!

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Well, now I want some!!!!!!!

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I buy new running shoes way too often! It’s a problem. For hills, I just think about how good I’ll feel when the workout is done. I feel so accomplished!

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I loved the Katy Perry documentary! I wasn’t really a fan before that, but I’m more of one now!

I’ve owned a crock pot for 11 years, and I’ve only used it maybe 4-5 times. I’m really trying to get more use out of it lately. In fact, I tried last night to make soup, but didn’t give it enough time, so I’m going to have to try again tonight… oops.

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I am a little embarrassed by how much I enjoyed the Katy Perry documentary.

For hills, I never look at the whole hill – just focus on a segment of it, and I crank up the music and count my steps (for some reason counting helps?)

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My favorite run last week was a five mile tempo in a new park I’d never run in before. I just moved so all my running routes are totally new, which really makes the miles fly by.

I usually get a new pair of shoes at the start of a training cycle for a half or full.

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You have a straight climb for 4-5 miles?! WOW! But I know you’ll pop over it like it’s nothing :)

This Saturday is my 20-miler and then I start tapering too! I really can’t believe my first marathon is so close now! Scary and super exciting at the same time!

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Hill repeats are such a tough workout but so worth it! I have felt so much stronger in races since I have been including hills in my training so I just think about that during my workouts.
I buy shoes about every 3 months or so…but if I find a good sale I stock up on the pureflows and purecadences!

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“I never need new running shoes”, said No one, EVER!

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I usually curse at the hills a lot, and then remind my legs that they are strong. My favorite run was my half marathon on Saturday, it went so much better than I was expecting!

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How often do you go through a pair of running shoes? I find that runners especially go through them so fast! Should i invest in trail running shoes? I use every day walkers.

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Your dress is so pretty Janae! I normally run hills pretty fast, anything to get to the top and begin the downhill quicker! My favourite run last week was a long and easy seven miler

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I always think it’s so funny when kids start to assert doing things “their” way… even when it involves a backwards headband or mismatched clothes.

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I make a delicious pot roast in the crock. Secret ingredients are vinegar and bay leaf:)
I kept a sub 10:30 pace for my 4 miler on Saturday. It’s the first in months since injury return. Slowly getting back to my normal pace. Slowly!

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What shoes are those?!

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I started running earlier each morning last week because my little guy is starting to wake up juuuust a bit earlier. Still not as early as you :). I barely ever buy shoes! I’m a treadmill runner so I beat mine to shreds before springing for new ones. I’m not a fan of the blisters that come with breaking in new ones!

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I think it’s a boy!

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I always think about how fast I’ll get to go down the hill once I finish the uphill climb and how good it’ll feel on my legs. If there’s an uphill, there must be a downhill!

My fav crock pot meal is pulled pork: pork, a little soy sauce, garlic, and water = delicious and I always make extra for leftovers!

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You need to get some snowshoes for when the trails are covered this winter – you’ll love it!!!

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My favorite way to use the crock pot is for bulk chicken breast prep. I just fill the crock pot with chicken breasts and let it cook all day until the chicken is done. Then I either chop or shred the chicken and freeze it in 1lb baggies. They are perfect to pull out and use for a quick dinner.

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Wait! This will be your first crack at St . George? For me, when I know there is a long hill segment, I make sure I have my 180 beat per minute song and try to stay consistent. I pretty much phase out and rock to the song.

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My favorite crockpot meal is a chicken is Real Simple’s recipe for Chicken Tikka Masala – soooooo good and easy to make!
My favorite run last week was 6 miles with 4 at my half marathon goal pace. I settled in around a 7.55, which is slow for lots of runners but felt comfortably hard for me. The fall weather really is making all runs great this week!
Your dress is SO cute! If you don’t mind me asking, where did you get it? I’m obsessed with stripes this fall.

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I really like the color of those Cascadia trail shoes! It seems like Brooks always mixes it up in design and color, which makes shoe shopping extra fun. I purchase a new pair of running shoes every 6 months or so. My favorite run this past week was a 21-miler yesterday that felt so good!! I kept a steady pace and never hit any walls. It assures that I am ready for the Portland marathon.

Hills can be a mental battle, even more so than physical battle. If I know the course elevation beforehand, I always try to save a little juice for the hills. Once I am on the hill, I think of it as a challenge with a huge reward at the top. Sometimes I envision that my husband is waiting for me – would I let a hill stand in my way? – absolutely not! ☺

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HEY JANAE!! I hope you’re having a great monday. I woke up SUPER late today! It was pretty bad. So from now on, for 21 days, I’m going to get out of bed WHEN my alarm goes off! Yep it might be painful, but no pain no gain am I right?

What ratio of chicken to salsa do you use?

Also, I wanted to say I’m 22 years old and my mom and I still match on the daily ;) We have the same style and go shopping at the same places I guess!

You will ROCK the incline. Gotta remember to think of what to do to, just put one foot in front of the other. For me, visualizing exactly how I will feel, what I will say, and anything else before, during, and after a hard part of a workout always always helps.

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My running shoes last on average for three months. I try to push it a bit since the Adidas Energy Boosts are supposed to last longer than average but my feet notice as soon as I go over the 300 mile mark, I try to hold out to 350 miles but I am usually out of a pair by 400 if not sooner. I like my cushioning to be perfect so once it is worn out in certain spots, on to a new pair!

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My favorite run last week was my first run in over 2 months (coming back from injury). It was only one silly mile after a long walking warmup, but it felt glorious! I got a great core workout too from laughing so hard at all the jiggling going on with my backside.

You might try yak trax or studs for running in the winter. I live in the mountains too and we run on snow mobile tracks. Usually we can just run in our regular shoes, but studs help when it’s super icy.

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Awesome Michelle, I will have to get some yak trax for this winter! THANK YOU! So glad that you are back to running and feeling great!

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Salsa chicken in the crock pot is my favorite! So easy and so so yummy!!! It’s actually been on my mind for a few weeks (Yup weeks. I’m always thinking of food) so I think this is my last sign that I need to make it.

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I treat all hills and intervals like video games. I feel like every time I hit one successfully, its another bag guy down and after I complete them all, I defeat the big boss and level up. Oddly, I hear the Mario Bros. level up music, too. Since it’s a game then, I’m much better at completing it strong.

Shoes- often. At least a pair a month. Oy.

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I promise Veyo isn’t as bad as many people may say! Your surroundings are so beautiful and the sun has just barely come up so it’s not too warm… it’s just perfect. I honestly cried for about 2 miles because I was so overcome with the beauty (not because it was painful :). It also helped me a TON to find a person I wanted to pace with. You can definitely overdo it on Veyo and you’ll hurt for it, but if you don’t, it’s one of the best parts of the race! GOOD LUCK!!!! I just barely moved to the east coast and I’m so sad I can’t do St. G this year… I am all signed up and everything. Bummer, dude!

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Laura, thank you so so much for your comment. You made me feel so much better about it and that is such a great idea to find someone to pace it with. NOOOOO move back:) I hope you are having a great day!

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That cupcake Brooke is eating looks fantastic :) And so does your dinner, but you know, its hard to compete with a cupcake! (or is it not a real cupcake? It almost looks too perfect)

Awesome job on your hills. I always speed up to try to get them over with quicker.

And now I want to watch that Part of Me documentary. Was it good?

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IT WAS SO SO GOOD!!! My sis and I loved every second of it.

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Those shoes are gorgeous! For hills, nothing better than one hour Weight training legs followed by 30 minute stairmaster. Twice a week and tiu will rock it!

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The thing that helps me the most with hills is focusing on form and driving your arms!

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I’ve been a lurker for a while now, but HAVE to comment! You call your grandma “Mer”?!?! I gave my grandmother that name when I was a toddler! My mom called “Mothhhhherr” down the hall at my grandma, so I called “Merrrrr” and the name stuck! My other grandma was given the name and I plan to be called that if my daughter has kids. :)

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Tammy!!! Okay, this makes my day! I have never met anyone else that calls their grandma Mer! I love your story:) Have a great day!

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That chicken looks delicious!! We have a crock pot but honestly haven’t used it since we moved house a year ago, I really should dig it out of the box and try a few new recipes! My little sister is 15 months and I always put her red converse so we can match, it’ll only be cute for a couple more years ;)

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I always mean to use my crockpot and never do! That salsa chicken looks delicious!

And your blue stripe dress is beautiful!

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I tend to shy away from challenges, so for me hill running is reminding myself that I can do hard things. You’ll do great at the marathon! Trust your training. #takeontheclimb

That chicken recipe sounds great. Pulling out the crockpot right now…

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WHERE IS YOUR DRESS FROM!? The blue and white one! I love it!!!

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Thank you! It is from a store in Utah called Downeast!

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I loveeeeee purchasing new running shoes! I probably change mine up every 6 months or so, but I haven’t been running as frequently as I used to, ever since I began seriously strength training. Funny thing is, I have a weird, sentimental attachment to my running shoes… I always have a hard time throwing old pairs away! My husband finally made me get rid of the pair I ran the Pittsburgh marathon in hahaha… and rightly so!

Lately, I’ve been loving doing incline sprint intervals on the treadmill. I’m not sure if it helps tremendously with hills, but overall I think it increases my cardiovascular stamina.

Hope you have a wonderful Monday!

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MEATBALLS in the crock pot = amaze balls (literally).

Thanks to YOU, I got hooked on Brooks PureFlow 2s….and now have 5 pair. They were about to go extinct so I couldn’t help myself but go crazy when they went on sale!!!!!! So I won’t be buying an new ones for a long while =).

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That makes me so so happy!! I am so in love with those shoes:) Have an awesome day Amanda!

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I really NEED to do more hill work. My fall marathon heard has a hill on mile 23:( that’s just cruel. I change my shoes about every 6 months I only average 20 miles a week.
I love anything in the crockpot. Every mon wed when my boys have soccer prac come home to pulled something or soup.
Is it a boy for sissy??

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I mis-read that and saw 12 miles on the elliptical and nearly spat out my coffee! I was like, HOW did she stand that!?

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HAHAHA yeah… there is no way. I could barely stand 12 minutes on that thing:)

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My headbands aaaalways fall forward on my face like that (by accident)! It looks cute on Brooke…not so much anyone else. ;)

I am 100% positive you will ROCK your hill workout! Your training is always so admirable…I am always inspired by you. :)

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I just think of how great the downhill will feel when I climb hills :)

I buy running shoes too often ;) Probably about 4-5 pairs a year.

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Ohhh my gosh, 4 miles up hill, I would definitely die. Like, no joke. That is TOUGH!!! Sounds like you’re training right for it, though!

xo

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Those shoes are so pretty, and I love the matching outfits!

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I try and trick myself into thinking I enjoy hill training by telling myself that running flats is boring and actually MORE challenging because it doesn’t switch up muscles. It sort of helps…

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I need new running shoes way too often. Mine only tend to last about 200-250 miles before I start getting knee pain :( I love getting new shoes but wish they lasted longer! I run on pavement so I guess that makes a big difference!

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your posts have been making me crave salsa chicken lately! i made a similar version for dinner on saturday night, except i baked it in a pyrex dish instead of using the crockpot.

i just got a new pair of running shoes (nike) and i love them! they’re bright cobalt blue and pink, which i LOVE, but most importantly, they’re really comfortable. new shoes are the best :)

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I probably change up my shoes every 6 months or so, unless I’m running a lot more than normal :)

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Luckily I live in a place that is FILLED with hills so it’s almost impossible not to do some hill training even when it’s not intentional. The one thing I do when preparing for a hilly course is to purposefully choose a route with at least one or two monster hills every day. I will do the occasional hill repeat workout, but I am a bigger fan of incorporating inclines into my every day training so they become less of a big deal. If the race course is near my house, I find that running the worst hills a few times before the actual race really helps me to mentally prepare for them. Then, on race day, I can remind myself as I approach the hill “This is no big deal. You’ve done this hill before. You know what the top looks like. Now get up to it!”

I love crock pot meals and they are legitimately one of the very few reasons I’m OK with colder weather coming. My favorite is my boyfriend’s delicious pulled pork made with a Pork Shoulder and BBQ seasoning. My second favorite is probably chicken thighs with onions and spices, or pork tenderloin with apples and onions. So yummy and so nice to come home at the end of the day to a ready-made dinner and a delicious smelling house!

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I love the katy perry movie!

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ME TOO!!! IT WAS SO SO GOOD!

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I make some amazing oatmeal in the crockpot with bananas, flax, maple syrup, raisins, cinnamon and almond milk. Drizzle it with a little coconut oil in the morning – YUM!!

i buy new running shoes about every 3 months or 400-500 miles.

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I haven’t run the St George marathon before, but my son and I did run the Veyo hill through Damarron Valley this summer while we were in St George to prepare for the marathon. I actually didn’t think it was that bad – of course we didn’t run 8 miles prior to the hill :). If you’ve been running up the Provo Canyon, I would think you’re prepared. St. George here we come!!!
p.s. My Mom grew up in Veyo so it’s a very sentimental place for me. We’ll be running through a lot of my childhood memories.

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OKAY THAT MAKES ME SO HAPPY TO HEAR!!! I hope I get to see you at the race!! That is awesome that your mom grew up there!

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Love love love crockpot chicken. My new thing has been cooking it plain, and then drowning it in Chohlula Chipotle Sauce. Perfection. It worked surprisingly well in a Thai Chili Stir fry too.

Also, those shoes are amazing, I need to find trails so I can get them.

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oooh I just got new running shoes too! That is the BEST feeling- so new and exciting to run in!

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I just did a salsa chicken crock pot recipe last weekend and it was fantastic. So easy, I’ll definitely be making it all the time now. I only got a crock pot a few weeks ago and I’m so excited for it’s endless possibilities! Good luck with your last week of high mileage!
~Bre

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I totally watched that documentary on my flight home from DC last year and I didn’t hate it. Ross might have been embarrassed to sit next to me, but whatever. No shame.

I need new running shoes. Bad. I bought some a few months before I got prego. An updated version of my favorites and I hate them. Stupid updates. I saw your closet though, so I think I might come steal a pair from you and you wont even notice ;)

What an awesome running week. You are doing stellar!

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I love salsa chicken from the crockpot! So easy and good…I have sweet potato black bean chili cooking in our crockpot right now for dinner tonight since my parents are coming over.

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Holy cow, you have a lot of mileage! I can’t wait until I can just say a 10k is easy per day – whoa.

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my guess is that your sis is having a boy

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When we ran hills in high school, my coach would always yell at us “tuck the chin, drive the arms, shorten the stride,” so that is now what I repeat to myself when I do a hill workout. It’s also been helpful for me to think of hills like going up stairs: on your toes with quick steps!

I’m returning from injury so right now I’m in a phase where every run is my favorite run! I got to warm up and do 1×800 with my team last week and what a blessing it was to run with them!

I tend to get new shoes every 3 months. I run in Saucony Rides (used to run in Mizuno Precisions until Mizuno stopped making them) and I can usually get 400 miles out of the shoes before they feel broken down. Thanks for sharing the crockpot recipe! I live in a dorm so we’re always looking for new easy food ideas :)

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HA! I lost it when I saw the picture of Brooke in her headband. So funny!

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Favorite crockpot meal. Chicken. Pineapple salsa from trader joes. Frozen mangoes from trader joes. Serve over rice.

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