224 total / 0 in 2018

Run a 5K in under 30 minutes. Compete in my first (out-of-box) competition.

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Shawna logged 224 miles.

Last workout about 5 years ago. Help get them back on track!

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  1. RUN
    alright Nike Women's Half Marathon 13.1 mi 03:13 14:45 pace

    Absolutely loved this half around DC. They had a ton of things going on during the race so there was a lot to distract you :) I liked that there were so many runners too, about 15,000! The other ha... read more

    • Hallie H.
      Hallie H.

      Great job! Do you use any type of GU or anything during the run? That might help get you through. Whenever I feel that wall, I start to bargain with myself ... if you run the next mile, then you can have a 1 minute walk break, etc. It helps!

      about 5 years ago Like

    • Jill W.
      Jill W.

      congrats!!! D.C. is a great place to run. damn, potty stop!!

      about 5 years ago Like

    • Jamie B.
      Jamie B.

      Awesome job and way to go getting through the half. When you hit the wall it's hard to keep going even if you have to walk a bit.

      about 5 years ago Like

    • Gavin
      Gavin Hi-five

      It's all part of the learning, well done Shawna

      about 5 years ago

  2. Ran the Nike Women's Half Marathon in DC this past Sunday. Was a great course and there were amazing people!

    I'm finding that training runs or races, I continue to hit "the wall&qu... read more

    • Rob L.
      Rob L.

      Slowly building up a good base will help with the wall problem. Not sure what your weekly mileage is like, but if you were able to build up to 20-25 miles a week with long runs of 8-10 miles it will eventually increase your speed and help some with the wall problems. Some could be pre-race nutrition too. Glad you had fun though.

      about 5 years ago Like

  3. walk
    great Family Walk 3.76 mi

    Nice walk with the puppy and husband.

  4. RUN
    great Sunday Funday 3.19 mi 00:36 11:17 pace

    Good run, good company. I'm trying to work on lengthening my stride without my pace becoming a sprint... Having trouble with it though. Any suggestions?

    Still having calf issues (insanely tig... read more

    • Dean N.
      Dean N.

      I found lengthening stride creates problem, so I work on quicker leg turn over, less chance of over striding and injury. But if you wanna increase stride, then speed sessions will help.

      about 5 years ago Like1 person

    • Julie V.
      Julie V.

      Awesome Sunday run Shawna (I miss them)!

      about 5 years ago Like

    • Rob L.
      Rob L.

      Agree 100% with Dean. Lengthening is an easy way to get injured. Do speed sessions to increase stride frequency. Great run. Hope the calf issue gets better.

      about 5 years ago Like

  5. RUN
    Super Quickie 0.95 mi

    Shaking out the legs post-WOD. Cut the run a bit short from pain/weird leg sensation. I injured my shin a few weeks back and it still hurts to put pressure on, but I never had an issue while runnin... read more

    • Rob L.
      Rob L.

      Good way to get some of the burn out of the legs. Be careful on the leg if you have trouble putting pressure on it. It could easily be just a nagging bruise, but be cautious. Great run.

      about 5 years ago Like

  6. RUN
    alright Manchester is really hilly. 7.47 mi 01:30 11:59 pace

    Did a long run today that was meh. The whole thing felt like it was going uphill which was rough, but I also hadn't eaten a whole lot for breakfast and forgot my energy gel so by the last mile... read more

    • Jill W.
      Jill W.

      great distance- and still a nice pace for hills

      about 5 years ago Like

    • Show 4 more comments...
    • Tony Z.
      Tony Z.

      Nice run Shawna!

      about 5 years ago Like

    • Rob L.
      Rob L.

      Hills can be a pain. They are great workouts though. Not getting enough nutrition can make a run harder, but you mentally pushed through and got it done. Great run.

      about 5 years ago Like

  7. RUN
    great GSCF 1+ Run 1.3 mi 00:12:53 09:54 pace

    Quick post WOD run to shake out the legs.

  8. RUN
    good 1 Year Run-iversary! 2 mi 00:21 10:26 pace

    Today is my one year run-iversary! I celebrated by doing the Shamrock Shuffle, the first race I ran in last year :) Improved my time by 1:43... was hoping for better, but lots of kids/families run ... read more

  9. RUN
    good St. Paddy's Day Run 5.77 mi 01:08 11:47 pace

    Long run - felt good! Had some calf tightness, but the girls I ran with had some good tips and a recommendation for a good ortho doctor has helped them with similar issues.

    Also, finally bought a ... read more

  10. RUN
    great Sprints plus 1.3 2.83 mi

    Did 6 x 400 meter sprints. That was terrible... gym is at the bottom of a hill so all sprints go uphill. Mine were ok consistency-wise, but timing could have been faster all together. I've fou... read more

    • Julie V.
      Julie V.

      Great job Shawna!! That hill is KILLER so you should get bonus points for this workout!

      over 5 years ago Like

    • Rob L.
      Rob L.

      That is a tough workout. Great job.

      over 5 years ago Like

  11. RUN
    good Post-WOD Run 3.28 mi

    Tight calves, post-wod run. Coming back from an injury so the group I ran with didn't time it so we didn't feel the need to push ourselves and end up hurt again!

    • Percy D.
      Percy D.

      awesome job not always the time that matters doing it is what matters

      over 5 years ago Like

    • Rob L.
      Rob L.

      It's not the pace that matters. You got the run done. Have to get past the injuries first. Glad you are still getting the WOD's done.

      over 5 years ago Like

    • Laura

      Nice return running. Hopefully you'll be fine once your muscles decide to get out of hibernation mode :)

      over 5 years ago Like

  12. RUN
    good First Long Run... 5.55 mi 01:00 10:48 pace

    First long run in a while. Good company, good conversation. Felt like it went by quickly.

  13. RUN
    great Chilly 4 Miler! 4.14 mi 00:45 10:45 pace

    Been slacking on logging my miles here! I've been tracking them through an app on my phone. Oops :)

    Did 4 miles with some friends from CrossFit - it was chilly! Only 25 degrees. It wasn'... read more

  14. RUN
    good POst-WOD Quickie 1.5 mi 00:15 10:07 pace

    Was supposed to run three miles today, but lack of planning kept me at 1.5.

    I forgot how difficult it was to do CrossFit everyday and train for a half when you don't plan and end up trying to... read more

    • Rob L.
      Rob L.

      Way to shake out the legs with a run after a great workout.

      over 5 years ago Like

  15. Ok... I think I am finally going to invest in a running GPS watch, now the question is - which one?! Suggestions and recommendations are greatly appreciated.

    • Rob L.
      Rob L.

      You'll get a lot of comments on this one. I have a garmin 210. I like it a lot, but it may give more information than you are looking for. Someone I know got the garmin 10 and it gives you time, distance and pace from what I know and it comes in several colors and not as costly as some GPS watches.

      over 5 years ago Like

    • Jennifer P.
      Jennifer P.

      I love my 405cx, but I don't think they make it any longer.

      over 5 years ago Like

    • Sharon M.
      Sharon M.

      I have a Garmin 305. It's like a laptop on your wrist but It' still going strong after 2.5 years. Love it!

      over 5 years ago Like

  16. RUN
    alright First Run since Thanksgiving 3.5 mi 00:36 10:19 pace

    Oof. It's been a while.

    Been keeping up with CrossFit 5 days a week, but using a different system to log. I figure I'd still keep track of my miles here though! Started training for anot... read more

    • Adrienne G.
      Adrienne G.

      Nice run! I hear you with the cold temps, I miss running outside before work, and I am far too wimpy to get out in anything under 20 degrees!

      over 5 years ago Like

    • Shawna F.
      Shawna F.

      Me too! I have a tough time breathing in the cold as well and haven't invested in a balaclava yet (though I'm not sure I'd wear it even if I had one!) I might start doing some lunch runs so I can be outside. I might be stinky for half the day, but I think that actually outweighs treadmill running :)

      over 5 years ago Like

  17. It was a good week - 3 PRS!

    Back Squat - 135
    Push Jerk - 105
    Clean - 95

    Awesome :)

  18. FIT
    great Oly Work

    1. Work up to 1 rep max clean or snatch - I did cleans - 95 (PR!)

    2. WOD
    On the Minute, Every Minute - 8 minutes
    2 squat cleans at 65% of your max (65 pounds)

    3. WOD
    On the Minute, Every Minute -... read more

  19. FIT
    great Yog-ahhhhh 01:00

    Nice easy yoga tonight to help stretch out the arms and back after so much work the past few days!

  20. FIT
    great Arms... again?!

    1. WOD - 14 full rounds plus 17 reps
    20 minute as many rounds as possible
    - 5 pull ups (I did 2 rounds with ulls ups then switched to ring rows - ouuuuuuch!)
    - 10 push ups
    - 15 air squat

    For th... read more