Training: Recovery and Grilled Cheeses

Training: Recovery and Grilled Cheeses

Last week was spent recovering, traveling, and relaxing.  While Phoenix Half Marathon was a PR, it is only the beginning of the Spring.  I’m hoping to continue to run well.  I will have a few cutback weeks throughout the Spring to make sure I don’t make the mistake of last year with burn out. 

Monday: 45 minutes easy/short hike through White Tank Mountains
Tuesday; 45 minutes easy
Wednesday: 12×400 averaging 86/Deep Tissue Massage
Thursday: 30 minutes easy
Friday; Rest
Saturday: 60 minutes easy
Sunday:  Grilled Cheese and Tomato Soup Run 4 m 24:30 (10 miles total)


I spent a lot of time relaxing in Phoenix as well as indulging in food after the race.  I do think that helped recover faster.  I’m definitely not “fully recovered” but I do feel as though I am recovering well.

Workout Wednesday: 12X400s (400 jog recovery)

Averaging 86 seconds and last 400 84 seconds

Lately, I’ve been doing workouts on the roads.  First, it’s hard to find an available track.  Second, I race on the roads, not on a track.  I could go a few seconds faster on the track, but I also enjoy doing workouts on the roads too.

I felt good during the workout and having good weather certainly helped.

Grilled Cheese and Tomato Soup Run: 24:30

I’ve run the race in both 2016 and 2017 and this was my slowest year.  The race itself is in a park on a trail.  We got a huge storm on Friday that took down a lot of trees but luckily the course was clear.  It was windy but no headwind or tailwind.  The crosswind just felt as though you were one step away from blowing into the canal.  My calve were still sore and recovering from my deep tissue massage and I did not feel the greatest.  That being said, I’m happy with my time.



Posts from the Week:

February Training

Phoenix Half

Hiking Jokey Hollow (Morristown, NJ)

Questions for you:

How do you recover from races?

Do you get deep tissue massages?  How frequently?


February Training:

February Training:

It would have been a lot easier to write this post if I had kept my personal excel spreadsheet up to date.  It usually makes writing a monthly recap much easier.  Anyway-

Miles run: About 220
Rest Days: 3
Range of Paces: 5:51-11:12-untimed

Our Lady of Mt. Carmel Mercy 3 Miler (18:20)
Cupids Chase 5k (18:38)
Frostbite 5 miler (30:25)
Phoenix Half Marathon (1:22.03) PR!!!!

Workouts: 5
Favorite Workout: 

I’ve been doing a lot of 400s and 800s on the road which I enjoy.  My favorite workout was the 400s I did on 2/14.  I averaged 86 seconds which is quick for me.

With 400s and 800s, I take 400 jogging rest between.  I don’t “stop moving”. 


Well, after 2 years I PRed.  I feel good about it, so I keep talking about it.  After all, this is a running blog.  That being said, the later 3 races all were good to me.  I was pleasantly surprised with the Cupids Chase 5k and Frostbite 5 miler too.  My training has been ticking off well, and I’ve been making an effort to recover well, rest when appropriate, and just relax.

Today I ran my fastest 5k since my burnout. 18:38 with splits of 5:59, 5:52, and 6:02.

A post shared by Hollie (@fueledbylolz) on

February was my best month of training and racing in a while.  I’m hoping to continue the momentum in both March and April.  Obviously, not every race will be a PR, but I’m hoping for quality workouts and training this month.

Posts from the Month:

Hiking Jockey Hollow
Don’t Just “Survive Winter Running”
Saucony Triumph ISO 4 Shoe Review
60 Days with Collagen
20 Podcasts to Keep You Entertained

Questions for you:

How was your month of training?

When was your last PR?

Training: Workouts, Travel and a New PR

Training: Workouts, Travel and a New PR

Last week was my best week of training in the previous 2 years, but any week that brings you new PR is a good week.

Anyway,  my log from the week is relatively simple.

Monday: 6ish mile hike in Jockey Hollow park
Tuesday: 6x800s (5:58 pace) with 400 jog in between warmup/cooldown total miles 10
Wednesday: Easy 60/ART with Dr. Kemenosh
Thursday: Rest+Travel to Pheonix
Friday: 60-minute shakeout run
Saturday; Phoenix Half Marathon 1:22.03
Sunday: Easy 45 minute shakeout

Workout: 6X800s (5:58 pace)

My body was relatively tired from racing the Saturday before.   Ultimately I decided it was better to do the workout on tired legs and have an extra day of easy running/rest before Phoenix.  I’m glad I made that choice, and it was still a good workout.

Phoenix Half Marathon: 1:22.03

I PRed.  I have a self-reflected a lot about this race as it’s my first PR in two years.  I took the race out fast, and my first mile was on PR pace of 6:22.  Most of the mile were well below and ranged from 6:09-6:18.  The final two miles were more gritty, and I was fighting for time, weaving through 10kers (6:26).

When I looked back at my full marathon a few years ago, I realize that the first half of the full was very much downhill while the second half and the half marathon course levels off. It is a much easier course than my previous PR in Carlsbad. However, I am also in better fitness.  I crossed the finish line, knowing, there was nothing more I could give that day.  It was a day that everything aligned with travel going well, fitness, and even the weather being pretty much ideal.

Now, I’m just enjoying Phoenix for a couple of days and then heading back to NJ.

Posts of the Week:

Don’t Just “Survive Winter Running”

Saucony Triumph ISO 4 Shoe Review

Frostbite 5 Miler (30:25)

Questions for you:

When was your last PR?

How was your week of training?


Don’t Just “Survive Winter Running”

Don’t Just “Survive Winter Running”

In both the summer and winter, there is always an abundance of articles about how to survive running.

Posts like that sometimes assume that we are only surviving the months.  Heaven forbid, we actually enjoy running in the summer or winter.

Most runners will tell you the spring an fall are the best climates to run.  Why?  Typically the weather is more enjoyable, there is more daylight, and it’s easier to get out the door.

Don't Just "Survive Winter Running"

I will say, thinking out loud, typically I enjoy running more in the fall an spring.  Usually, I’m not sweating my face off or waddling because I have a 100 layers on.  That doesn’t mean I hate running in the winter and in fact, all of my PRs are from either January or February.

When it comes to racing, the reality is many spring or fall races are either rainy, cold, too hot, or something else to complain about. So for argument’s sake, we will say about 3 months of the year are good running months.

Last year I wrote a post about gear to race in nonideal conditions which primarily was in the Spring.

That logic leads me back to the beginning.

How do you survive and even enjoy running in the winter months?

It’s something I’ve always battled.  I’ll be the first to tell you, yes I went to college 3 hours north of Syracuse but no I don’t like the winter anymore.   How that makes sense, I don’t know.  Even if it’s on the treadmill, I’ve enjoyed most of my runs and enjoy the feeling of getting out there.

Here are a couple tips to enjoy running during colder months:

If it’s too cold, run inside:

This could mean purchasing a gym membership or treadmill. There is absolutely no shame in running indoors when it’s too cold, dangerous, or miserable. You are a real runner wherever you choose to run and there is no need to justify it to anyone.  I don’t hate running inside.  There, I said it.  There are many podcasts or TV shows that can keep you entertained.

run treadmill me nordictrack

Layer Up: 

There are countless pieces of (expensive and inexpensive) running apparel to keep you warm.  You don’t have to spend a lot of money but it’s important to get the proper gear from windproof to waterproof.  Not many people love running in 30 degrees and pouring rain, however, with the proper gear, it’s not bad.

shamrock half marathon me running 2017

Proper gear made running in torrential downpours, wind and 30 degrees, “not so bad”

Now there are windbreakers, long sleeves, insulated tops, built in windbreaker leggings and just about anything you can imagine. Google can provide you with ideal layering techniques. Since I’m always ten jackets ahead of people, you would think I wrote the post for the arctic circle (when in reality I live in NJ).

Finally, Don’t Forget:

Just remember, running is lifelong. One run is not going to make or break you. If you are truly sick of winter running, don’t force yourself to run through the winter.  It amazes me how many people will compromise safety.  You are okay if you miss a couple of runs.  You won’t be okay if you slip, fall, and break something. Find alternatives that aren’t going to miserable.

Finally, as a public service announcement: don’t try and run fast on ice (run indoors if it’s icy). No run is worth falling and hurting yourself on ice.  I would know since I slipped and fell in a parking lot in college.   I ended up breaking my arm.  I know several friends who have raced in slick conditions, tweaked a muscle, and spent a month or two recovering.

How do you enjoy winter running?

Training: Quality Training Fueled by Sugar

Training: Quality Training Fueled by Sugar

Last week’s training went better than expected.  Not only that, but life went well too as my husband came home from his deployment.  I feel like I’ve said that several times but it’s exciting and got me out of a weird funk I was in the last few weeks.

Anyway, as many of my personal friends know Valentine’s Day is one of my favorite holidays.  I like celebrating love, and I’ve enjoyed it since I was a little kid.Single, dating, married, I’ve enjoyed each year.

This year, I didn’t treat my body “the best,” and had a lot of sugary sweets on Valentine’s day and the days after.  I didn’t go crazy, but I did feel it in the days lingering.  This year my husband and I just stayed at home, enjoyed a home cooked meal, cupcakes, and Netflix.  It was perfect!  I didn’t regret my sugar and food choices last week, but my body definitely didn’t feel amazing all of the time which in turn, affected running.

Monday: Easy 60 minutes
Tuesday: Easy 60 minutes
Wednesday: 12x400s averaging 86 seconds
Thursday: Rest
Friday: Easy 60 minutes
Saturday: Frostbite 5 miler (30:25)
Sunday: Long Run 14 miles

12x400s average 86 (400-meter recovery) On roads

My fastest 400 workout in a while.  The weather was perfect, and I was recovering from my sugar coma.  It was definitely one of my better workouts in the last year, if not the best.  The pace felt natural, and I never felt out of my means.  A consequence of the workout is I’ve had Lourde stuck in my head for the last week, but there are worse things.

Frostbite 5 miler: 30:25 (6:05 pace)

I hadn’t run a 5-mile race in a few years and had forgotten “how to race.” Going into the race, my goal was to be under 31 minutes.  Even being under 31 was a huge step for me, but I knew I had the fitness to do so.  The suburbs of Philadelphia are hilly, and this course was not an exception.  I ran exactly 18:35 for the 5k and then 30:25 for the 5 miles which averaged to 6:05.  If I had run a 10k, I would have PRed which is awesome to think about.


Raced a hilly 5 miler in 30:25. Went through the 5k in 18:35 and finished 6th women overall.

A post shared by Hollie (@fueledbylolz) on

It feels good to feel like my old “running self.”  While at the end of the day, it’s just running I’m happy to be doing well right now.

Posts of the week:

60 Days with Collagen

Cupids Chase 5k (18:38)

Questions for you:

Have you run an 8k or 5 miler?  What is your strategy?

Do you like Valentines Day?

Cupids Chase 5k (18:38)

Cupids Chase 5k (18:38)

Last weekend I ran the Cupids Chase 5k in Moorestown, NJ.  After my 3 mile race the weekend before, I was hoping for an accurate course this week.  I knew it would be a competitive race and I was looking to get a good baseline of where I was.

The race started later than I would have liked at 10:00.  It was forecasted to rain, but luckily it held off until my cool down when it poured rain.  I got to the race at 9, warmed up, and by the time I knew it, we were off.  I was excited to see a few of my local friends at the start.  As you can see by the photos, I guess I went through a lot of emotions during the race.

First, I was deep in thought and possibly angry…

cupids chase 5k moorestown me

The first mile was uneventful, and I ran with a pack of males, including most that recognized.  It weaved around Strawbridge Lake.  I hit the first mile in 5:59 and was pleasantly surprised.  I didn’t feel bad, and I had gotten a decent amount of sleep but was still surprised.  My legs just felt meh.  It was my first mile below 6 minutes in a while.

But then I was full of regret

cupids chase 5k moorestown me

The next mile, I ran by myself.  There was one male in front of me, but no one around.  I stayed in that position the entire time.  The course was an out and back but had 2 180 degree turns.  We hit the first 180 at about the halfway point.  The ground was slick, and I nearly fell but was able to maintain good speed around the turn.  I hit the second mile in 5:52 which is my fastest mile in a long time.

The final mile was just about getting back to the end.  To add the extra .1, we went around another park that included another 180 turn.  Because, in general, the course was an out and back, I was able to see my friends as they went the opposite direction.  It gave me motivation.  I thrive on seeing friends or racing with other people.  I hit the third mile in 6:02 which in a 5k I can’t complain because it was still plenty of energy in the tank.  With the turnaround and running alone, I was definitely happy with that.

Then I was desperate for the finish line to be close 

cupids chase 5k moorestown me

The final .1, I just ran as fast as I could and crossed the finish line in 18:38.  It’s my fastest 5k in nearly a year, and I could not be more excited.  I know I have a long way to go, but it was great motivation.

Questions for you:

Do you like themed races?

Do you prefer out and back courses or loops?

Training: Workouts and a 3 mile race

Training: Workouts and a 3 mile race

Last week’s training went well.  It’s definitely hard to beat the week before and running a hard 15 miler, but I have no complaints about last week.  I went back to a somewhat regular routine and got done what I needed.

Monday: Easy 45 minutes
Tuesday: Easy 45 minutes
Wednesday: 12X400s
Thursday: Rest
Friday: Easy 60 minutes
Saturday: 3 mile race (18:20) average 6:07 pace
Sunday: Long Run


As always, the easy miles are just that…easy.  Coming back from my rest period last year, I’ve run a lot more by time versus a set amount of miles.  I like it better.  Less stress and it doesn’t really matter if I run 4.8 miles or 5.2.  That .4 (or whatever) probably won’t bring me a PR.


12X400s  90 seconds

It was windy and cold, but I was able to get the workout done.  My legs were still tired from the 15-mile race, but I ran for where I was at that day.  That’s all you can do.  I’ve run faster, and I’ve slower.

3 Mile Race (18:20):

It was supposed to be a 5k, but it was exactly 3 miles.  Results will label it a 5k, but there is no sense lying to myself!  The race itself went fine.  I didn’t feel great, but it was nice to get out there again. It was cold and windy, with a feels like temperature of about 10.  My splits were consistent (6:05, 6:08, 6:07) and I ran the entire race alone.

Long Run:

Many weeks I do a fast finish/tempo with my long run.  My body was not feeling it, so I didn’t.  It felt good to stretch out the legs.  I ran around an 8-minute mile, which is moving faster than my recovery runs but not going hard.

Posts from the week:

January Training Recap
Distance Series 15 Miler (1:39.46)

Questions for you:
How was your week of training?  Are you a football fan?
What was your best workout?

%d bloggers like this: