Episode 24

Episode 24

Hi, my dears.

 

This week we’re talking about a few race reports from Utah, Vancouver, and London!

 

We talk about my absolutely shit week for running and why it might be okay.  We talk my doubts on the NYC marathon and how I’m pushing through.

 

Product of the Week: Saucony Performance No-Show Socks

 

Song for your Running Playlist:

Sandstorm, by Delirium submitted by Holly in NH!

 

 

Email/Instagram/Facebook/Tweet me with a song, question, or just say ‘Hi’.  I can’t tell you enough times how much I FUCKING love hearing from you! I love sending these stickers out to you fine, beautiful people!

 

 

 

Reviews keep Bad Case of the Runs going, guys—Thank you so much to everyone who has sent in a review! More reviews mean more people I can reach, which means more content o can provide, products, races to review, you name it.
iTunes, Stitcher, Spotify, IHeartRadio, CastBox—if you have a couple seconds drop a quick review, I’ll seek you out 🙂

That is everything for this week ya’ll!

 

 

Fuck this. I’m going running.

XO

Krissy

 

Episode 23-I was shaking at the knees

Episode 23-I was shaking at the knees

Episode 23

We start with some listener Race Reports this week: James—Heartland Duathalon in Sebring FL!

Dan ran the Universal Sole Summer Trail Challenge in the Chicago area, and PR’d the 10k!

Caitlyn—PR’d her 5k time with a 26:35 WHAT?! so awesome!

 

Also, a huge congrats to everyone that ran the Mount Washington Road Race on Saturday 6/16/18! 7.6 Miles all the way up Mount Washington.

Finally found my July race—part of TI Events Hunger chase series, I signed up for the Donation dash on 7/26 in Manchester—should be fun, a really good cause to benefit the NH Food Bank.

We get the long run down this week–it’s been 2 weeks(OMG) since we had one because of the Covered Bridges Recap, and then I had a wedding–best friend of 20 years got married down in MA, it was gorgeous! Hit the site for some pictures:

Here’s the beer I mentioned:

 

Topic of the week

Track workouts

Resource: Active.com

Classic Quarters
There’s no better way to get to know a track than to run this workout. It ebbs and flows between hard and easy, and boosts your speed and fitness.
Warm-up: Jog four laps (1 mile)
Repeat 4 times:
• HARD: Run one lap at a hard, but controlled effort. The goal is to push hard, but not so hard that you can’t finish the workout.
• EASY: Take one lap to recover by walking until you catch your breath. Jog easy the rest of the way.
Cooldown: Run easy for one lap and walk one lap

100s
A short, powerful workout to improve your running form.
Warm-up: Jog four laps
• Break the track into two parts, the straight-a-ways and the corners.
• Sprint the straight-a-ways (100 meters), and walk the corners to recover. Repeat this for 1 mile.
Cooldown: Walk one lap

Banana Relays
This is a fun, social workout that builds community, speed and stamina. All you need is a banana (aka baton) and a teammate.
Warm-up: Jog four laps
• Run two laps (800 meters or about a half-mile) at a comfortably hard effort (not hard, not easy) and, upon finishing, pass the banana to your buddy.
• While he or she is running two laps, walk to the start to recover.
• Repeat this four times for a total of 2 miles.
Cooldown: Jog two laps at an easy effort with your buddy

1, 2, 3s
A longer, more challenging track workout that teaches you how to pace yourself.
Warm-up: Jog four laps
• 1: Run one lap at a hard, but controlled effort. Walk while you catch your breath, then jog until you reach one lap.
• 2: Run two laps at a hard, but controlled effort. Walk while you catch your breath, then jog until you reach one lap.
• 3: Run three laps at a hard, but controlled effort. Walk while you catch your breath, then jog until you reach one lap.
• 2: Run two laps at a hard, but controlled effort. Walk while you catch your breath, then jog until you reach one lap.
• 1: Run one lap at a hard, but controlled effort. Walk while you catch your breath, then jog until you reach one lap.
Cooldown: Walk one lap

 

Product of the week:

SparkleSkirts–Space Invaders flair skirt

Spoiler: I fucking loved it.

Check them out, SparkleSkirts.com and always watch for emails for coupons and sales dudes!

Song for your Running Playlist –Thunderstuck, AC/DC—who doesn’t want a little AC/DC on their running playlist. That’s a sweet little kick in the pants.

Submitted by Wendi O. from The Dalles Oregon!

Wendi got her stickers for submitting, did you want one? Email/Instagram/Facebook/Tweet me. I want songs, I want to hear about your races, your training. Shoot me a message, let’s talk ya’ll. I love hearing from you. I did send out another stack of stickers this week—I apologize for the delay again—Just a lot more then I anticipated, so I was playing catch up after wedding weekend. Thanks for understanding—love you guys!

 

Couple of quick housekeeping things:

The second pre-order of the shirts/tee/tanks are going to be headed out probably later this upcoming week. Check your emails, the tracking will be emailed to you.

New tanks and Tees are on the way for a 3rd order, guys—and yes, they will feature a certain expletive that everyone keeps asking for…and yes, they will be sweat wicking 🙂

Reviews Reviews keep Bad Case of the Runs going guys—Thank you so much to everyone who has sent in a review! More reviews mean more people I can reach, which means more content o can provide, products, races to review, you name it.
iTunes, Stitcher, Spotify, IHeartRadio, CastBox—if you have a couple seconds drop a quick review, I’ll seek you out 🙂

That is everything for this week ya’ll!

 

Fuck this. I’m going running.

XO

Krissy

 

 

 

 

 

Episode 22-I got the grind down like a science

Episode 22-I got the grind down like a science

This week, we’re teleporting back a week to talk about and review the Covered Bridges Half Marathon in Woodstock/Quechee, VT!

 

This one was a beaut, guys.  Accompanying pictures below.  Not a PR, but easily one of my favorite races to date!

 

   

Song for your running playlist

The Fire by the Roots and John Legend, submitted by my new friend Corinne in California, Maryland!

Reviews keep Bad Case of the Runs going guys—Thank you so much to everyone who has sent in a review! More reviews mean more people I can reach, which means more content o can provide, products, races to review, you name it.

iTunes, GooglePlay, Stitcher, CastBox…head to your podcast platform to submit a review.  I read them all…and I’ve got stickers burning a hole in my fanny pack.

 

Email/Instagram/Facebook/Tweet me with a song, question, or just say ‘Hi’.  I can’t tell you enough times how much I FUCKING love hearing from you! I love sending these stickers out to you fine, beautiful people!

 

 

Until next week!

 

Alright guys, fuck this. I’m going running.

XO

Krissy

 

Episode 21-Haven’t we done enough?

Episode 21-Haven’t we done enough?

Episode 21

It’s June, everyone!  So how did May go–116 miles in my book.  Which, again–FOR ME, with the extra rest days last month, I’m pretty pumped, so my unofficial, although now starting to become my office 100 miles/month streak continues!!

 

Gearing up—another fucking half marathon! Covered Bridges, which totes itself to be the most beautiful 13.1 miles in New England.  Net downhill, one little hill at 5 and one steep ass motherfucker at 8.  The weather looks to be great, 50s at the start which is at 8:15, so I’m hoping it’ll stay in the 60s until after I finish.

Another crazy week. Guess who’s daycare is closing. A-GAIN. Amazing teachers, and it’s just such a bummer. I pay more then my mortgage for daycare—how can that not be financial viable. Wtf. Got the older one secured, and think we have a teacher of Rhett’s coming to the house for him, if we’re so lucky.  *SIGH*
It’s just like, really? What the fuck.

 

Race reports

Katie B, from Milford CT completed the Rock the Ridge 50 mile relay in Mohonk Preserves, NY.  Their team, Team Fox–finished through mud and rain under 12 hours and raised over $5000 for the Michael J Fox foundation for Parkinson’s Research!  They had more relayers–23 to be exact-that ran parts of the race, and 5 of those runner’s are afflicted with Parkinson’s.  Dude, talk about motivation and absolutely fucking inspiring.  Click to donate to this awesome team/cause.

 

Llewelyn M., Manitoba, Canada raced the YMCA Strong Kids Run (20k aka almost 12 1/2 miles in the US)  in Brandon, Manitoba (CANADA), and it was her longest run! Way to fucking go! in 2:08, no less! Ah-Mazing!

 

This Week’s Rundown:
Prepped for the half…kinda… and we probably overdid it

 

Sunday-5 miles, Monday-10 miles, Tuesday-rest/yoga (with Adriene again!), Wednesday-5k, Thursday-5, Friday-4…

Saturday, stretching and rolling before headed up to the fabulous fucking Super 8 to stay the night before having to hit the race the next morning.  My mom is actually heading up with me the night before, so she’ll be able to drop me off at the start the next morning.

And that’s where we leave off…SUNDAY   What’s going to happen at the Covered Bridges Half marathon?  Can you hardly stand it? Episode 22 will have the entire recap!

 

Shoutout to Brooks Running for offering to replace my Levitates.  Thanks Will @ Brooks!

 

 

TOPIC O’ THE WEEK: 

DUN DUN DUUUUUN—Hill workouts…

Listen to the episode for specifics, but here’s some great video resources:

 

 

A long one, but kind of touches on everything

Shorter by the same folks @ VO2MaxProductions, focus on hill repeats

A great video by The Run Experience on form with the uphill run:

…and then downhill:

 

Product o’ the week: 

Honey Stinger Chews

 

 

Song for your running playlist: “I don’t wanna go” by Ballyhoo!…Submitted by Ande in Center Harbor, NH (local–woot!!) A sticker is headed her way!

 

T-shirt orders ending on 6/8 at midnight. I think we’re gonna do something a little saltier for summer, by I’m doing my research so stay tuned.So 2 last things, the SECOND Shirt/Tank/Hoodie PreOrder is live until midnight EST on 6/8/18.  Order and they’ll print and ship in the week-after that.

 

Reviews keep Bad Case of the Runs going guys—Thank you, thank you to everyone who has sent in a review! More reviews mean more people I can reach, which means more content o can provide, products, races to review, you name it.
iTunes, GooglePlay, Stitcher, CastBox…head to your podcast platform to submit a review.  I read them all…and I’ve got stickers burning a hole in my fanny pack.

 

Email/Instagram/Facebook/Tweet me with a song, question, or just say ‘Hi’.  I can’t tell you enough times how much I FUCKING love hearing from you! I love sending these out to you fine, beautiful people!

 

Until next week!

 

Alright guys, fuck this. I’m going running.

XO

Krissy