Category Archives: training update

Running Wardrobe Malfunctions – they happen

I had 5 miles on the schedule tonight, and Jonah had the evening off from work so I was able to run with my favorite running buddy – YAY! I like running with him because it makes me push the pace a little, which I think is good every once in while.

So off we went for a 5 miler, and right around mile .36 (yes I remember looking at my Garmin) I knew I was in for some running skirt troubles. I wore one of my older, less “runner friendly”, skirts on this run. Aka it doesn’t have leg grippies and no way to tighten the waist band. So i had two issues going on – my little shorts underneath were riding up (creating the dreaded chafe) and the skirt part was falling down off my waist – thank god my thighs are huge and kept it up.

Exhibit A:

champion running skirt

this was a super cheap Champion sale item from Target – I guess you pay for what you get sometimes :P

So for about .5 miles I was trying to pull down/pull up my skirt and Jonah was having a good laugh – and finally I just gave up and just rolled with it and had probably the most uncomfortable and distracted run ever. BUT I ended up having a decent run considering it was just suppose to be an easy day after my Yasso 400s. As you can see that first mile was slower – tends to happen when you’re running while trying to adjust one’s skirt. The last mile was 8:32.

garmin 5 mile splits

Lesson learned: wardrobe malfunctions happen to runners all the time. We have disgusting feet, we chafe, we get boob sweat, and our running skirts sometimes just don’t want to stay in place – BUT what we need to remember is that if we can get past the uncomfort and embarrassment, we might just end up having an amazing run/race. Also, in the future I will probably never wear a running skirt without the leg grippies.

What made this run end on a great note was that when I got home and checked the mail, these were waiting for me!

pro compression socks

I had to try them on immediately of course.

PC Marathon socks

Pro Compression Marathon Socks…and my small collection of Newtons in the background

I’ve only ever worn my Zensah compression sleeves, so I’m new to this full sock thing. But so far just chilling around the house, they feel AMAZING. I like how tight they are and I really like the feeling of compression on my arches and ankles – this could be a winner folks. I’m going to take them for a test run and then possibly race in them for my 10K this weekend. I’ll let you know how the tester goes.

Have a great Thursday everyone – just think, tomorrow is FRIDAY :)

Worst running wardrobe malfunction? 

lets talk compression – full socks or sleeves? Favorite brand?

Yasso 400s and Race Week Thoughts

So I tweeted Bart Yasso today and now we’re basically BFFs as far as I’m concerned.

Our convo went like this:

me: “speed workout tonight – do Yasso 400s work for a #halfmarathon? @BartYasso @runnersworld”
mr. yasso: “@aimee_newman @runnersworld Yes I always did 20 X 400 with a 200 recovery. I did the 400s in my half marathon time.”
me: “@BartYasso @runnersworld thanks!! I can’t wait to try that out tonight…absolutely gorgeous day here in CO for some #Yasso400s”
mr. yasso: “@aimee_newman @runnersworld Let me know how it goes.”
me: “Beautiful evening on the track for some Yasso 400s #successful #halfmarathon #funfitgirl @runnersworld @BartYasso”
mr. yasso: “@aimee_newman Wow looks like a perfect night to hit the track @runnersworld”

see, clearly we are now running buddies for life and will be planning future runs together in beautiful places asap.

…back on planet earth, I ran some Yasso 400s this evening on the local track and it went really well. The basic theory behind this workout is you run a bunch of 400s at the time you expect to run your half marathon in. For example, if you were running a 1 hour and 50 minute half, you’d run a bunch of 1 min 50 seconds 400s. I’m sure there’s a more scientific runner’s theory behind this but this is how I understand it best and it works for me.

beautiful evening on the track

I also wore my shirt from my last 10K for the first time – I thought it was appropriately edgy for this workout


shirt reads “no fire, no mud, no color, no bubbles, no obstacles…just trails!”

yes I know I wasn’t on a trail, but it still seemed appropriate.

My next 10K is this Sunday. This is my last race before the big one. Pavement Runner wrote a really great post about race week thoughts (you can read it here). Right now I’m feeling anticipation and excitement for this 10K because I think I am much better prepared, both physically and mentally, and I’m hopeful that I’ll PR. At the same time I’m feeling nervous because I know this is my last short race before the big one (my first 13.1).

At the end of the day, I need to keep reminding myself that my real goal for my half is to “finish with a smile” and enjoy it – you only get one first half marathon.

Real time update on the BFF tweets:

mr. yasso: @aimee_newman My new BFF, keep on running and blogging #funfitgirl  

…that just made my day

Ever done Yasso 400s or 800s?

What’s on your mind race week?

Best first half/full marathon memory?

baby prairie dogs are distracting on long runs…

seriously, two baby prairie dogs kissing – I melted (sorry the pictures are so blurry)
prairie dogs

I ran 11 miles this morning. Wore my new running skirt and I can confirm that it is absolutely awesome. No ride up and it was super light – I seriously had to check a few times to make sure I was actually wearing bottoms because it was so light and comfortable.

first run in new skirt

This is definitely becoming my favorite long run route

cherry creek

another one of my cute buddies

prairie dog 2

I was really happy with my run – even running at my slow turtle pace for long runs, I’m on track to finish my half under 2 hours.  But really my goal is to have fun with this race since it’s my first half, so I’ll be happy if I just finish with a smile on my face.

I had an Arbonne chocolate protein shake after my run. Never tried one before, but one of my Luna Chix Ladies is an representative for Arbonne and brought us all a bunch of samples. It was pretty delicious – AND it’s gluten and dairy free, which means its tummy friendly for me. I really need to get better about refueling properly after runs, because it does make a huge difference in my recovery time.

snack drawer

having a snack drawer like this is perfectly normal right?

oh and this is how I carb loaded last night


the waiter always laughs at me when i order a gluten free pizza with vegan cheese and ALL the meat toppings. Yes I’m a confusing person.

Do you have a runner’s snack drawer? 

Favorite wildlife spotting on your long run?

What’s on your pizza?

Sunday Runday…Funday?

I was never a distance runner in my past runner’s life, but this morning I totally enjoyed my 10 mile run at Cherry Creek State Park. I feel much more mentally prepared for running longer distances now – that’s a big thing for me because not long ago running longer than 30 minutes was UNHEARD of.

Cherry Creek State ParkI think a big issue for me was learning to slow down on my runs – I’d burn out way too quickly on longer runs. I found this great article about the importance of taking your long runs slow (Runner’s World suggests 45-90 seconds slower than anticipated race pace!) and I used their advice this morning on my run, took it slow and steady and had an amazing run.

10 mile timeI rocked my Zensah compression sleeves and Newton Gravity shoes today – can’t say enough praise for those two running gear items. And yes I stopped running at 10.01 – don’t want to be an overachiever! 

My average pace was 9:36 which was perfect according to the RW article’s advice, and my fastest lap pace was 9:20 – I’m happy with that.

me after 10 milesme (not dead!) happy after my run…also rocking my Athleta headband and Oakleys – love those for running too

I ran alone this morning – my favorite running buddy was sleeping in today – which I feel was really good for me to do because normally I like to do longer runs with a pace buddy because I’m mentally a running wimp. BUT I kept myself on pace, didn’t stop once, and managed to keep my Espresso Love Gu down (there was an awkward gurgle noise for a min so I was afraid the Gu wasn’t going to end well). We’ll call it a successful Sunday Runday, and YES it was a Funday :)

Came home and Jonah made me a Gluten and Dairy Free (but not flavor free!) egg sandwich.

egg sandwichdelicious

How was your long run this weekend?

Have you ever had a mental block for running longer distances?

Favorite mid-run fuel?? (I’m still in search of the perfect supplement)

I did a little parkour on my run and other usual stuff

So, earlier this week I mentioned my evening run suffered from a slight detour. This morning was madness.

I had 5 miles at race pace on the schedule. I let myself sleep in a little because I knew it wasn’t going to get hot fast, so I didn’t get out for my run until 8:30am. It was a perfectly GORGEOUS day here in Denver – 60 degrees and perfect blue sky and sunshine. No complaints about the weather here. The complaints start around mile 3.5 when I ran into yet ANOTHER closed sidewalk – make that 4 closed sidewalks to be precise. And those side walks and cross walks happened to be right where I need to turn to get onto my road to go home without adding another half a dozen miles to my run. I was in no mood to power through a longer run today (I was on the home stretch already! and I knew I had 10 miles tomorrow morning), so I may have made several illegal road crossings, ran along a closed sidewalk, climbed a small retention wall (kinda felt like I was doing parkour) and trampled some flowers. It’s all for the cause.

On a brighter note, after I got home Jonah and I went out to run some errands together including stopping for chocolates and some delicious Garbanzo lunch. And yes we ate the chocolates before lunch – we’re just bad ass like that.


my plate full of garbanzo goodness…yes that is pickled eggplant – it was new and I’m adventurous like that.


After lunch we went to one of my favorite local running stores (same one where I bought my garmin) to pick up a gel shot for my run tomorrow, and I found an Asics tech t for ONLY $5!!! Here’s the tag to prove it:

asics deal

I was so excited because I think this is the first time in like 5 years I’ve paid for an item of clothing in cash – you just can’t say no to $5 running tops ladies and gents. This is yet another reason why I LOVE LOCAL RUNNING STORES – they have amazing deals, customer service and I love feeling like I saved a whole bunch of money on something that I wasn’t even planning on buying. enough said.

Ever have to do some parkour while on a run?

Pickled eggplant – have you tried it? Yes/No..opinion?

Best running deal you’ve ever found?

Sprinkles, Pirates and Getting Ripped

Okay first thing – I got a promotion at work, YAY. What’s sad is I think I was almost more excited to go out for celebratory fro-yo with Jonah that evening than about my new title. I should probably quick my day job and work for TCBY or Silk because I am obsessed with their dark chocolate almond fro-yo.

fro-yo celebrationyes those are coconut flakes and sprinkles. I love sprinkles. Give me ALL of sprinkles please.

Second thing – It’s Talk Like a Pirate Day and my office is super fun so we all dressed up like pirates and went to Krispie Kreme to get free donuts (not that I could eat them- being all gluten filled- but I had fun going anyways)


PLUS I’ll take any excuse to wear those red pants to work.

krispie kremes

Was told I could be a model for Krispie Kreme…not sure what that says about me…

Third thing – Today on the run schedule I had 3 miles and strength. Around mile 2 I ran into a snag in my usual short loop –  there was all this new construction and the side walk closed in multiple directions…so I kinda had a melt down right in the middle of my run because I didn’t know where to go. I’m kind of a planner and like to stick to routines, so this mid run surprise was not really welcome. I got through and made it to the gym to do some lifting- which went a lot better. I’m really enjoying lifting more, I definitely can feel a difference in my running because of the additional strength training. I’m glad I was the only one in my apartment’s gym today though because I was totally making awkward grunting noises at one point. GET RIPPED, GET FAST. (just kidding I’m really not intense enough to say that)

Does your work celebrate fun holidays? Did you go get free donuts at Krispie Kreme today for Talk Like a Pirate day?

Do little hiccups like road closures mess with your runs?

Do you go into beast mode at the gym? awkward noises?

need for speed or at least my race pace

after my post this morning I knew I had to find a way to still enjoy my workout for the day and I found a simple solution – I simply swapped my workout on the schedule for today with tomorrow’s. So instead of 4.5 miles I went to the track and did my speed workout for the week.

What a great solution. I absolutely enjoyed my workout…I like to do long and tempo runs in the morning but speed workouts in the evening so this swap worked out perfectly.

my workout:

  • mile warm up and form dills
  • 4×400
  • 2×800
  • cool down mile

(this is at anticipated race pace…but I tend to get too excited on the track and it was a bit speedier than my race pace goal)

Can’t beat that sunshine and blue sky

sunny day at the track

Lesson of the day: be flexible with your training…do what your body and mind is telling you is good for the day. Most importantly, don’t beat yourself up over having an off day.

now to enjoy the last piece of pumpkin pie (my boy was sweet enough to save it for me) and have some one on one time with my foam roller.

**real time update**

Jonah just one up-ed his leaving the last piece of pie for me.

As I’m foam rolling – knock on the door. Waiting outside is my boy with these:

flowersyeah, I think I’ll keep him.