(bra, shorts, tank, shoes, socks)

I was not looking forward to this workout but then ended up having a lot of fun so I need to remember that next time I have a 5k to do.

I stretched for 20 minutes and used the theragun before starting… It’s a must right now if I want my hamstring happy during a run (and it was wahoo)! If my hamstring was hurting during the run, I was going to scratch the workout and get an uber, but luckily, that wasn’t the case.

NEVER judge your workout by the warm-up… a lesson I have had to learn infinite amounts of times.

I had 2 graham crackers and a caffeine Maurten before starting the run.

Not everyone made it in the photo, but we had our biggest group yet for the workout.

We hit about 3.5 miles before starting, and during the warm-up, I questioned how I would get moving, but eventually the caffeine kicked in, and my body was ready to go.

The first 1.75 of this course is flat/uphill, and then you get to fly downhill! We do this same course the week before each marathon (and it is part of other workouts we do), so it’s fun to compare.

St. George 2019–> 5:50 pace

Boston 2022 (based on Lauren’s Strava because I ran it with her and wasn’t on Strava at the time)–> 5:44 average

St. George 2022–> 5:36 pace

The fitness is there for a big pr on Saturday, but it’s my mind’s job now to get me there.

I practiced Saturday, switching any negative thoughts that came into my head during the 5k to positive ones… i.e. ‘my legs are so tired’ to ‘wow, this is sure strengthening them’ or ‘I cannot maintain this pace’ to ‘this is fun getting the chance to maintain this pace’ or ‘my breathing is too hard right now’ to ‘I’m sure lucky to have lungs that allow me to do this.’

It works wonders.

The cooldown where you know all of the hardest work is done, and we get to go celebrate the hard work on the course next week…
I’m sure the chilly weather that required a sweatshirt once we finished helped with the speedy times too…
You know it is October when we finish, and everyone has goosebumps!
We also did this to help get the legs on the road to recovery.
Skye was in pure heaven because my niece had her friends with her to babysit too.
A big part of the weekend was the BYU football game with my sister’s family. We just took Skye and somehow miraculously stayed up past 9 pm.

Skye had the time of her life.

My brother-in-law works for BYU, so he always hooks us up with tickets and all the food you could ever want.
I officially need one (or three) of these every day this week.

Tell me a negative thought you’ve turned into a positive one during a run.

How often do you have caffeine?

-Every. Day. Of. My. Life.

Last sports game you attended!?

Favorite carb loading routine/food the week of a marathon? Could you give me your tips?

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That donut looks like heaven. HEAVEN.
I need caffeine every day. seriously. every day.
We went to a soccer game last month for our pro team and a guy in my running group is one of the coaches! He is also training for the Chicago marathon and hoping for a sub 3. And he got into Boston, so yeah I bet he’ll hit his sub 3 goal. The game was so fun………….i bet those players run at least 6-10 miles during a game. It’s non stop.
Carbs for me are always pretzels & pizza related before a race. I love all the bread!

Have a great week!


It truly is heaven. You need one in your life. What would we do without caffeine? I bet that pro game was so much fun… especially with your friend being the coach. I hope he gets that sub 3 so bad! Seriously, watching them run so fast (and change directions!!) is amazing to me. Bring on all of the bread! Thanks Loribeth, you too!


Janae I am so excited for your race! It is going to be amazing.

Also I wanted to say a big thank you – over a year ago I commented on a post of yours that I’d just been diagnosed with a stress fracture and had to stop running and drop out of the NYC marathon. Your response helped me stay positive and focus on getting healthy in the long term. Coming back was tough but this year so far I have PRed in the 5k, 10k, and just this weekend ran a 6 minute half marathon PR! I am training for NYC marathon again and excited to see what I can do but mostly just going to enjoy it and soak it all in, which is another goal I have learned from you!


Emily. Screenshotting your comment! I am SO SO happy for you. This is the best news. HUGE congrats on a 6 minute half PR, that is huge. You are so ready for NYC marathon, and I want to hear all about it afterward. You are amazing.


So true about warm ups!! I always feel so out of shape at my track group during the warm up and strides- but then I can do the workout. I try to tell myself the strides are the hardest part of the workout then hahah.

I have caffeine every single day too. Coffee mostly but sometimes tea.


Hahaha thank goodness our warm-ups don’t predict how the speed is going to go. AMEN to the strides being the hardest part. Caffeine is a need, not a want these days for me ha. Have a beautiful day, Mariah!


YOU ARE SO FAST!! You’re going to kill it on saturday!!!

QUESTION (im nosey sorry): Does your religion have thoughts on caffeine? For some reason I thought it wasn’t “allowed” ?!?!


THANK YOU!! I cannot wait! NO WORRIES, I love questions:). Coffee is a no no but other caffeine is fine! Good thing because I would die without it haha. Have a beautiful day, Mallory!


Quick question: I thought those of the Mormon faith are to avoid caffeine. Has that changed recently?


Hey Sue! Just coffee… so I get my caffeine anywhere else I can ha. I can’t live without it! Hope your morning is off to a great start!


You are crushing it Janae! So excited for your upcoming race and wishing you the best. Also, that pretzel looks amazing! :) I love your “code switching” negative thoughts to positive ones (I call it code switching with my students because it helps them to visualize a switch flipping the opposite way). Reminds me of Deena Kastor’s book. Happy Monday!


Caffeine every day. Yesterday friends and I had an amazing day running in the alpine but it was hot and lots of climbing. I reminded myself o the incredible views and also remembering to eat turns the day around.

I don’t care load but I make sure to eat especially well marathon week! And lots of fluids.

So excited for your race . Happy Monday Janae!!


College football games are so much fun! I’m glad you all had a great time, and that Skye really enjoyed it!
I am constantly working on trying to turn negative thoughts into positive ones. Why is it so much easier to believe the negative ones?
Yippee for race week for you! You are going to do so amazing on Saturday! I’m really excited for you.
Last sporting event I was at was the Denver Broncos game last week. And we’ll be back there in a week and a half for another one. Yay!
Flew home late last night ( me and flight delays, uugg) from Colorado with such a happy heart! My sisters and I had such a great time. Plus seeing the beautiful Aspens and getting a taste of fall was just perfect.
Here’s to a great new week 😊


Love my daily black coffee!
The last legit sporting event I was at was the Packers game earlier this January. I’m still trying to defrost from that game.
Otherwise, I was at a century ride yesterday.

So excited for your race week!!


Your super positive attitude is keeping ME super positive as I train for a PR in 4 weeks. It’s always such a joy to read your blog. Caffeine daily for me – coffee and in huma gels during long runs.

You will crush it this weekend!


Hi Janae! One thing I tell myself when running and it’s hard is that “I GET to do this!” It reframes my struggle because there were so many times I was injured or too busy to run.
Good job on the 5k! Can’t wait for Saturday!
Happy Monday!


Love that positive mindset girl!! ❤️You’re going to do great things! 🏃🏻‍♀️


Gosh am I slow, got turned into “you are killing it you speedster”.


So excited for you and this race!! I just know you’re going to crush it. Can’t wait to hear about it :)

Lately I haven’t had too many negative thoughts about running, but I just did my first open water triathlon this weekend and had SO many negative thoughts during the swim. I was so scared and nervous about drowning and got in my head, but I tried to reframe it and enjoy the beautiful area we were swimming, telling myself I was doing an amazing job, and kept saying that I was strong. It really helped and I got through it then cruised through the bike and run! So- maybe if you feel bad mentally or physically, just enjoy the beauty around you and focus on that instead :)

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