Weekly Plan: 4/21 – 4/27 (Ultra Marathon Training Week 13)

Just a bit of a warning: I’m told as of today my domain is moving over from WordPress to my hosting company. I admit I have no freaking clue what this means for my blog. If you suddenly see it and then *poof* it’s gone – that’s probably what happened. 

Happy Marathon Monday, my friends!! I considered taking today off to watch the Boston Marathon – sadly, I’m stuck at work, so I’ll try to follow along as best I can while working.

I hope everyone had a great weekend with friends and family.

weekly-plan April 21-27

I was able to catch up on sleep a little bit; however, I got to bed way too late on Saturday night and then Merlin decided since I was awake, we should play. Needless to say, I was pretty dang tired come Sunday – but I still managed to get my run in!

Exercise

Monday 10km easy 7.5km easy
Tuesday 4×1.5 miles strong Rest due to my ankle
Wednesday Off Off
Thursday 15k tempo Rest due to my ankle
Friday 12k easy 4k treadmill
Saturday 15k easy 15.8km easy
Sunday 16k long 15k long

Total planned mileage: 78km; actual 42.3km

I did have to take two unscheduled days off due to my ankle being cranky, but I’m happy to say after running on Saturday and Sunday it’s feeling great! It was feeling fine on Friday, but my legs and I were not getting along with the treadmill. I have no idea what the problem was, but I kept stopping due to pain and starting and it was crazy frustrating.

I seriously debating not running on Sunday. I was visiting with girlfriends until after midnight (that’s late for this gal!) and then Merlin kept me up until 2am and woke me up at 6am. Oof. I was dang tired. I did manage to convince myself to get out there and run and I’m super glad I did – I had an amazing run! This isn’t the first time I’ve had a great run after a crappy night’s sleep.

This upcoming week we’re scheduled to have a lot of rain on Tuesday and Wednesday, so hopefully the treadmill and I are able to be friends again. I feel like I’ve spent so much time on the treadmill this winter – I’m really looking forward to running outside all the time.

Here’s what week 13 looks like…

Monday 13km easy
Tuesday 4×1.5 miles strong (since I missed this last week, I’m going to repeat it this week)
Happy Heart 5k
Wednesday Off
Thursday 17k tempo (maybe one day I’ll get a tempo run in…)
Friday 12k easy
Saturday 12k easy
Sunday Calgary Police Half Marathon
10k cool down

Total planned mileage: 95km

The forecast is a bit deceiving – Tuesday doesn’t look terrible, until you see 15mm-20mm of rain in the forecast. Ummm, ew.

photo (18)

I’m undecided how I’m going to tackle the half on Sunday – I’ve thought about treating it like a race, and I’ve thought about just using it as a training run, but I really can’t decide. This might be a race-day decision depending on how I’m feeling and what the weather looks like. Either way, it’ll be nice to run a new route 🙂

Tell me: Do your strong runs seem to come out of the blue?

Bestfoot This Week Link Up[4]

I’m also linking up with AmandaKrysten and Ericka for #bestfoot Monday today :)

***

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Weekly Plan: 4/14 – 4/20 (Ultra Marathon Training Week 12)

Instead of reviewing and planning my training last night, I threw myself a bit of a pity party. After spending all day Saturday and most of Sunday grading papers I was pumped to go for a run….and then everything kind of fell apart.

cowgirl-runs-weekly-plan

I was all excited to run in my new shoes because running in new shoes is awesome and amazing and wonderful.

But? They’re too big 😦

My heel kept slipping out and I finally turned around and stomped home.

I was extra bummed until I realized I can exchange them no questions asked for up to 30 days.

So then I poured myself a glass of wine and watched The Good Wife.

Exercise

Monday 10km easy 4km – my legs were like lead.
Tuesday 6x1mile strong 4×1 mile (10.11km)
Wednesday Off – Massage!! Off!!
Thursday 15k tempo 8.5km tempo. Ish.
Friday 12k easy 12k easy
Saturday 15k easy 2k walk
Sunday 29 long 😦

Total planned mileage: 91km; actual 55.7km

As of today there are 47 days until my race. I keep telling myself that the crappy running days are “mental training” days, I had a lot of them this week.

After running 21.1km on Sunday, my run on Monday was hard. Unbelievably hard.

That said, I did notice my legs felt good on Tuesday, so that counted for something. I felt great on Tuesday until my stomach decided it had other plans. Like lead in my tummy. I really wanted to get in my last two intervals but it just wasn’t happening. At all.

Thursday was a mess of “what can go wrong”. First, I decided to do a hard run the day after my massage therapist stripped my shins. Yeah, probably not a great idea. Then I wore stiff speed shoes. Again, not a great idea. I did make it half distance, which felt good – and confirmed that it really does take me 30 minutes to get warmed up when running.

This weekend didn’t quite go as planned. At all. I’m a bit bummed about it, but I’m also not going to beat myself up over it. I so rarely end up working all weekend, and I’m pretty certain one weekend of low mileage won’t kill me.

Here’s what week 12 looks like…

Monday 10km easy
Tuesday 4×1.5 miles strong
Wednesday Off
Thursday 15k tempo
Friday 12k easy
Saturday 15k easy
Sunday 16k long

Total planned mileage: 78km

I’m feeling good about this upcoming week.

I’m pumped about having Friday off, so I can sleep in, be lazy and run.

Today is gorgeous, so I brought my running gear to work with me so I can run at lunch. This means my run will probably only be about 7km, but I think it’s a fair trade off to be able to enjoy a bit more of the evening 🙂

Tell me: How long does it take you to get warmed up for a run?

Bestfoot This Week Link Up[4]

I’m also linking up with AmandaKrysten and Ericka for #bestfoot Monday today :)

***

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Weekly Plan 4/7 – 4/13 (Ultra Marathon Training Week 11)

Hello and Happy Monday, friends! 🙂

As I write this, it’s Sunday evening and I have wine, tea and nuun beside me. I’m obviously making sure I’m well hydrated after my weekend 🙂

weekly-plan april 7-13

I can’t wait to tell you about this week of training, but first, I owe y’all a huge apology. I realized I pre-wrote my post last week and did a crap job editing it. I didn’t actually run 30km on my treadmill. I planned on it, but it just wasn’t my day, so I’m sorry for being a crappy blogger and an even crappier editor.

Exercise

Monday 13km easy Off – sick
Tuesday 4 x 1200m speed Off – sick
Wednesday Off 12.43km
Thursday 15km tempo 4 x 1200m speed – total 12.8km
Friday 12k easy 10.71km easy
Saturday 15k easy 14.75km easy
Sunday 16k long 21.1km long

Total planned mileage: 80km; actual mileage 71.8km

My week got off to a rocky start with some dizziness and a low-grade fever on Monday and Tuesday, but as you can see, it improved significantly after those days.

After being crappy and snowy, Wednesday was relatively nice so I ventured outside and ended up running in a snowstorm for the last 2km! I’m super glad it was just the last 2km of my run because I’m not a fan of running in crap weather.

After my issues last week, I gave myself about 90 minutes after waking to eat and digest before heading out and I had no issues with dizziness on Saturday or Sunday. I was even able to shed layers and run in a tank top both days. It wasn’t super warm, but warm enough that I wasn’t cold while running in just my tank 🙂 I even got a bit of a tan and I might have done a little happy dance after noticing some tan lines! 😀

I’m really hoping I can keep my momentum going forward for the next seven weeks until my race 🙂

Here’s what week 11 looks like…

Monday 10km easy
Tuesday 6x1mile strong
Wednesday Off – Massage!!
Thursday 15k tempo
Friday 12k easy
Saturday 15k easy
Sunday 29 long

Total planned mileage: 91km

Eeps!

Another week with crazy high mileage.

I’m actually working all weekend (and I do mean all weekend, 8-8 on Saturday and 8-4 on Sunday) so it’ll be interesting to see how I fit in my runs. I’m hoping I’ll be able to get out for a run Saturday after work but Sunday will be a bit tricky. I’m not going to put too much pressure on myself and will play it by ear and do my best to get my mileage in.

It’s also been a while since I’ve done a Hanson’s Method post, so after I review what the heck a strength run is, I’ll write a blog post about it! 🙂

Tell me: What are you looking forward to this week?

Bestfoot This Week Link Up[4]

I’m also linking up with AmandaKrysten and Ericka for #bestfoot Monday today :)

***

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Twitter --> @cowgirlruns
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Weekly Plan: 3/31 – 4/6 (Ultra Marathon Training Week 10)

Well, last week was a pretty big week for me. I celebrated working at my currently company for one year, ran 30km on a treadmill and logged my longest mileage week ever! With 8 weeks remaining until race day I’m thinking I may have found my stride?

weekly plan

I’m scared I may jinx myself by saying that, but I will say I had a pretty great week of training. Finally. And the weather didn’t always cooperate, either.

Exercise

Monday 7k easy 8km easy
Tuesday 5x1km speed Done. Total mileage 11.2km
Wednesday Off Off. Yay!
Thursday 15km tempo 4km. Whomp whomp.
Friday 12k easy 12.8km tempo
Saturday 7k easy 8.5km easy
Sunday 29k long 4km 😦

Total planned mileage: 80km. Total actual mileage: 48.5. Not great, but not awful. Still more than last week.

I. Am. Pumped. About this past week. Truly. So awesome! Thursday didn’t feel great. I know I don’t warm up until I hit about the 2 mile mark, so I waited until I hit 2.5 miles before making any decisions. I had a niggle that just wouldn’t go away. Right at the moment I was about to stop, my phone rang and it was a friend having a work crisis, so I showered, picked up sandwiches and beer and met my friend for dinner.

Sunday. Oh Sunday. I mentally prepared to do the run on the treadmill because the weather just looked like it wasn’t going to cooperate. Everything I did on Saturday was to prep for my 30km run on Sunday. I made sure to hydrate and fuel well and went to bed early. I woke up and debated running outside as I didn’t look too awful; however, there was a lot of snow accumulation and the weather only continued to get worse. I gathered all my supplies (water, gels, phone, iPad) and headed to the gym. For some reason my body just didn’t want to cooperate. My legs felt fine; however, I felt weak, was overly sweaty and was shaky and dizzy. I kept with my rule of running a minimum of 2 miles before deciding, but similar to Thursday I needed to stop. I felt like I couldn’t catch my breath and like I just needed to sit and rest.

photo (46)

Lately I’ve been giving myself not much time in the mornings of my runs. I think in the future I’ll need to wake up 90 minutes before my run so I can eat more than a few dates and give my body some time to wake up before asking it to run.

Here’s what week 10 looks like…

Monday 13km easy
Tuesday 4 x 1200m speed
Wednesday Off
Thursday 15k temp
Friday 12k easy
Saturday 15k easy
Sunday 16k long

Total planned mileage: 80km

Looking at the rest of my plan, it seems like nearly every week will be roughly 80km until race day. Gulp.

I really felt successful in this past week, so that’s helping give me some confidence for the remainder of my training. I know I’ll need to concentrate on eating the right foods, stretching, massage (I went for one on Sunday!) and sleep. Lots and lots of sleep.

Tell me: What’s the longest mileage week you’ve had?

Bestfoot This Week Link Up[4]

I’m also linking up with AmandaKrysten and Ericka for #bestfoot Monday today :)

***

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Weekly Plan: 3/24 – 3/30 (Ultra Marathon Training Week 9)

So. Happy Monday?

weekly plan

 

I did have the awesome weekend I was hoping for, I had dinner plans Friday, watched Need for Speed Saturday, went for brunch on Sunday (after I ran) and saw Divergent, so it was far busier than my last weekend.

I think the fun (or eating not-so-great food) hit me as I woke up with a migraine this morning and was late for work. Certainly not how I anticipated spending my Monday :/

Exercise

Monday 7k easy 7.5k at lunch. Yay
Tuesday Off – Chiropractor A much needed adjustment 🙂
Wednesday 6x800m speed Done! Total mileage 14.5km
Thursday 9k tempo Nope. I went for a walk at lunch in my work shoes and could feel in it my shins. Oops.
Friday 7k easy My shin was still bothering me so I rested
Saturday 10k easy Alonther day of rest. I had my chiro work on my shin and figured it would be better to ice than run
Sunday 16k long 10km. Our weather was crap and my motivation on the treadmill waned after 6.2 miles.

Total planned mileage: 56km. Total actual mileage: 32km. Not quite what was planned, but double last week. So, yay?

The bad news of this past week is that my shin was still bugging me, the good news is its a different part of my shin and the tendonitis seems to have been cleared up.

I’m obviously still struggling a bit with my training, and our cold and snowy weather (yup. still) isn’t helping with my motivation. I’m even on the fence about running today because of my headache from this morning. I’ll have to see how the rest of my day goes and just take it from there…

Here’s what week 9 looks like…

Monday 7k easy
Tuesday 5x1km speed
Wednesday Off
Thursday 15k tempo
Friday 12k easy
Saturday 7k easy
Sunday 29k long

Total planned mileage: 80km.

Ummmm. Yeah. So things really start to ramp up this week. The first half (9 weeks) of my training program were base building and now it’s really getting into training since there are only *gulp* 9 weeks until my race.

I’m definitely feeling a bit nervous looking at my mileage, especially my long run on Sunday…

I’m also linking up with AmandaKrysten and Ericka for #bestfoot Monday today :)

Bestfoot This Week Link Up[4]

Tell me: What was the best part of your weekend?

***

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Weekly Plan: 3/17 – 3/23 (Ultra Marathon Training Week 8)

Before we get into it, are you wearing green today? My favourite tea store is giving out free tea for anyone wearing green today, so definitely stop by for a yummy cup!!

weekly plan

*sigh*

Okay. So where to begin with this week?

I figure I’ll show how it happened and then talk about it, or something…

Exercise

Monday 7k easy Off – Another Monday off, I also had gals over for the finale of The Bachelor
Tuesday 8x600m speed Nope. Sick today, did 20 minutes on the bike
Wednesday Off Massage. It hurt and was wonderful.
Thursday 9k tempo Nope. I tried, but my ankle was still a bit tender from my massage, so I rested instead
Friday 7k easy 6km easy – I felt pretty good during this run, I really didn’t want to push it
Saturday 10k easy 6.4km easy – again I wanted to take it easy on my ankle, so I kept this run short
Sunday 16k long 4.3km – oof. This run just didn’t want to happen. I felt off the whole time.

Total planned mileage: 54km. Total actual mileage: 16.7km. Whomp whomp 😦

I find in my training I have great consistency within a week, but terribly consistency week-to-week. Take last week for example, I was wonderful in getting my runs in. Then this week I was great at not running. Lots of consistency within in the week, but not so much week to week. I was very focused on taking it easy because of my injury, but I’m also pretty bummed I wasn’t able to make my mileage for Saturday and Sunday.

Thankfully my Sunday problem wasn’t related to my ankle (well, aside from falling off my stability ball on Saturday and giving myself a massive bruise) but to my breathing. I haven’t seen my chiropractor in a long time (far too long) and I have a rib out on my right side which is causing me to keep getting cramps when I run. I’m hoping an adjustment will clear this issue up for me.

Sometimes I wonder if I second guess myself too much; if I should just stick it out and I’ll be okay. I just….don’t know. With 10 weeks until my race and nearly being halfway through my training, I know I can’t really continue dropping mileage and skipping runs, so I’m hoping my body just needed a bit of a rest this week so I can get back to it next week.

I hope.

Here’s what week 8 looks like…

Monday 7k easy
Tuesday Off – Chiropractor
Wednesday 6x800m speed
Thursday 7k easy
Friday 9k tempo
Saturday 10k easy
Sunday 16k long

Total planned mileage: 56km

I’m really really hoping I’m able to get my runs in this week. I feel like I’m needing a bit of a boost in my running confidence, especially after this past week. Right now I’m questioning signing up for this 50k. It’s something I’m certain I can do, but I also know it’s something that I need to train for.

Bestfoot This Week Link Up[4]

I’m also linking up with AmandaKrysten and Ericka for #bestfoot Monday today :)

Tell me: How do you approach setbacks in your training?

Weekly Plan: 3/10 – 3/16 (Ultra Marathon Training Week 7)

Happy Monday my friends!! 🙂

weekly plan

I hope everyone survived losing an hour of sleep over the weekend. Yesterday involved a nice long nap as Saturday involved 3 bottles of wine and a late night. Oopsie.

Exercise

Monday 7k easy Off – I was exhausted and nearly fell asleep at the grocery store, so rest was more important
Tuesday 12x400m speed 12x400m speed. Total 12km
Wednesday Off Off 🙂
Thursday 9k tempo 8km tempo; total 11.2km
Friday 7k easy 6km easy – this run was a struggle
Saturday 14.5 easy 7.1km – another run that was a massive struggle
Sunday 14.5 easy 12.78km – I debated skipping this one, but decided I was going to do it and I’m glad I did!

Two of my runs this week were awesome: Tuesday and Thursday; two of my runs this week sucked: Friday and Saturday; and one run was just okay: Sunday. Running after going to bed at 1am, and drinking 3 bottles of wine was a challenge, but I’m really glad I did. The weather this weekend was amazing and it seemed a shame not to take advantage of it by running outside. I also followed up Sunday’s run with a nap 🙂

I’ve been reminding myself that part of this program is running on tired legs, so even when I don’t really want to run I need to do it so I can finish my 50k!

Monday 7k easy
Tuesday 8x600m speed
Wednesday Off
Thursday 9k tempo
Friday 7k easy
Saturday 10k easy
Sunday 16k long

I’ve been having some front shin pain after my run on Sunday, so I’m considering taking today off from my run. Monday’s and I don’t always seem to get along (as evidenced by my skipped runs on Monday’s) plus I’m getting together with my girlfriends to watch the finale of The Bachelor. I can’t say I’ve loved this season of The Bachelor and I think Juan Pablo is a complete jerk, so I have to say I feel sorry for whoever he picks.

I’m also linking up with AmandaKrysten and Ericka for #bestfoot Monday today :)

Bestfoot This Week Link Up[4]

Tell me: What are your thoughts on this season of The Bachelor?

Tell me: Is there a day that you struggle with on your run schedule?

***

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Weekly Plan: 3/3 – 3/9 (Ultra Marathon Training Week 6)

Before I get too far into it, this past week included a lot of rest.

Like, a lot.

weekly plan

I always struggle with whether or not to run when I’m feeling under the weather. I knew I should take Thursday and Friday off because I was barely able to function at work. No working = no running.

Saturday I really wanted to run so I did 15 minutes on the bike to warm up and made it 3 minutes on the treadmill before I thought I was going to die. I’m fairly certain I used seven Kleenex in that 18 minute period as well. Have you ever attempted to blow your nose when running? It’s not so fun.

Exercise

Monday Off – Universal Studios Kelly’s FitBit said we walked 10,000 steps while we were there, so I’ll call it active rest 🙂
Tuesday Off – flying home Nailed it!!
Wednesday Off Off 🙂
Thursday 8k run Quality time on the couch – dang cold!
Friday 10k run More time on the couch
Saturday 8k run 15 min on the bike
Sunday 11.5k run 5k run

Old me would be displeased with how this week went, but I really wanted to make sure this cold went away so I could get back into training. On Saturday I picked up Oil of Oregano (it’s awful) and oscillococcinum to attempt to kick the cold in the butt. I have no idea if they actually worked, but I felt better on Sunday, so I’ll take it!! 🙂

Monday 7k easy
Tuesday 12x400m speed
Wednesday Off
Thursday 9k tempo
Friday 7k easy
Saturday 14.5 easy
Sunday 14.5 easy

And just like that it’s back to full on training.

With 12 weeks until my race I’m going to really try and focus on the areas other than running: stretching, rolling, sleep, and nutrition, in order to keep myself healthy as I build up my mileage to come crazy numbers. I’m also really going to focus on getting my six days a week in as this program won’t provide me with the benefits I’m looking for if I don’t follow it.

I’m also linking up with AmandaKrysten and Ericka for #bestfoot Monday today :)

Bestfoot This Week Link Up[4]

Tell me: How was your training last week?

***

More ways to connect with Ange:
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Weekly Plan: 2/24 – 3/2 (Ultra Marathon Training Week 5)

Hello hello and happy Wednesday!

weekly plan

This is a few days late going up, but it was far more important for me to spend by the pool, shopping and just visiting over the weekend. I know my blog falls off when I travel and I’m okay with that. As much as I love my blog (and I really love it) I also really really love spending time with my friends 😀

I had this post all typed up while waiting for my flight in Jacksonville yesterday and then? I lost it. I’ve been fighting an awful cold all day today (I had a sore throat in Orlando but it decided really come to a head today) so I’ve been chilling on the couch instead of rewriting this post <—first world problem for sure.

Exercise

Monday 10k run
Abs
Pushups
5k run – I was tired from running the previous 3 days so I cut it short
Tuesday MASSAGE Nailed it!!
Wednesday 6X800m I ran for 15 minutes but my shin was bothering me, so I decided to take it easy
Thursday Off – flying to Jacksonville Check!
Friday Off – driving to ORLANDO Check again!
Saturday 10k race 10k race
Sunday 21.1k race 21.1k race

Now that Disney is done (and it was so much fun!!) it’s time to start thinking about my 50k ultra coming up on June 1. I’m moving back to the beginner +20% plan for the remainder of my training. I know I do well with higher mileage and frequent running, but I also really don’t want to get injured, so I think following the beginner plan is what’s best for me.

Monday Off – Universal Studios
Tuesday Off – flying home
Wednesday Off
Thursday 8k run
Friday 10k run
Saturday 8k run
Sunday 11.5k run

So, there ya have it! I’m hoping to have my race weekend recap up by Friday and I’ll be posting about the goodies I purchased next Tuesday.

Tell me: What are you looking forward to in your training this week?

***

More ways to connect with Ange:
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RunKeeper --> angelaraew

Weekly Plan 2/17 – 2/23 (Ultra Marathon Training Week 4)

Happy happy Monday.

weekly plan

I’m super happy that today is a day off for me, I love long weekends! I also have an extra short week this week as I’m off to Orlando on Thursday! I can’t wait – I’m so ready for some sun and warm weather!! 😀

Exercise

Monday 10k run
Abs
Pushups
5k – I felt underfueled so I cut my run short
Tuesday 8x600m speed
Abs
8x600m speed – total 13.6k
Wednesday Abs
Push ups
MASSAGE
Nothing, my massage therapist was sick, so I rested 😦
Thursday 11k run
Abs
MASSAGE – I rescheduled so rested
Friday 10k run
Abs
Push ups
10.5k – felt amazing
Saturday 10k run
Abs
Legs
10k run OUTSIDE!
Sunday 16k long run
Abs
Legs
16k run OUTSIDE

This week felt a million times better than my training last week. I ended up only missing one run (Thursday) and ran half distance on Monday, so I can’t be upset with that at all. In January I ran a total of 100km and I’m already at 91km as of Sunday, so I’m super pumped about that! I’m also thrilled that the weather has been nice enough to run outside, it’s so much easier to run outside than run on the treadmill. Dare I say I’m also somewhat enjoying speedwork? I know, it’s totally crazy, but I very much am 🙂

And now, let’s take a peek at what to expect this up coming week.

Monday 10k run
Abs
Pushups
Tuesday MASSAGE
Wednesday 6X800m
Thursday Off – flying to Jacksonville
Friday Off – driving to ORLANDO
Saturday 10k race
Sunday 21.1k race

I’m definitely still lacking in cross training and can see that my body could definitely benefit from some strength training to tone everything up a bit. When I was doing a ton of squats and lunges in the fall I noticed it in my knee a bit, so I’m not 100% sure what to introduce for cross training that I can do quickly with my longer runs, but will help with my core stability and keep me strong for my races.

I’m also linking up with AmandaKrysten and Ericka for #bestfood Monday today 🙂

Bestfoot This Week Link Up[4]

I’m so so pumped for the weekend! I feel super prepared for my runs. I’m definitely not in shape to PR at the 10k or half marathon, but I know I’ll be able to run them well and finish feeling strong. Moreso I’m excited to hangout with some of the best ladies I’ve ever met 😀

I’m not certain how much actual blogging I’ll be able to do – I want to hang out with people rather than hang out in front of my computer, but I’ll do my best to get a few posts up while I’m away. Even if I may not be blogging, I’ll most certainly be posting on Twitter and Instagram, so make sure you’re following me there since I’ll be taking a ton of pictures while I’m away.

Tell me: What was your best run last week? What are you looking forward to this week?

***

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Twitter --> @cowgirlruns
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