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A Kinder Wake Up Call + Last Week’s Workouts

I hope your Monday is off to an excellent start! As usual, I kicked off my week with a very early alarm to train clients. I had three in a row this morning starting at 5:30 a.m. Great start to the week!

Speaking of alarms, I’ve had a revelation…

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Last week I changed the “sound” on my alarm to songs from my music library instead of the standard factory alarms.

So now I wake up to this beautiful song and it starts my day on such a gentler and nicer note. I recommend that everyone make this easy switch. I can’t believe it took me five years to do this!

While we’re talking about music, I mentioned my love for Kodaline in my last playlist post. Well, I added a Kodaline station to my Pandora last week and I’ve been listening to it nonstop.

Screen Shot 2014-10-06 at 10.02.20 AM

Side note…Kodaline, RAC, The Weeknd, The Naked & Famous and Amos Lee pretty much covers all the different music genres I love…

Time for a quick recap of last week’s workouts.


3 mile easy run + hot yoga


Power yoga (not hot)


4.5 mile speed work + CrossFit

Speed work (did this early AM): 

– 1 mile warm up
– 1 mile at 7:03
– .5 mile recovery
– 1 mile at 7:03
– 1 mile cool down

CrossFit (did this PM): 

For time…

1,000 meter row
30 barbell floor wipers
30 overhead squats (35#)
500 meter row
30 barbell floor wipers
30 overhead squats
500 meter row

I can’t remember how long this took me. Maybe like 16ish minutes? Give these barbell floor wipers a try. They are tough!


3 mile easy run


Baptiste yoga


10 mile long run


Mile 1: 9:10
Mile 2: 8:56
Mile 3: 8:28
Mile 4: 8:32
Mile 5: 8:41
Mile 6: 8:28
Mile 7: 8:22
Mile 8: 8:40
Mile 9: 8:28
Mile 10: 8:47

Average pace for the run was 8:40.


Hot yoga

My thoughts on this training week…if you remember, the prior week I did 4 strength workouts and NO yoga in addition to my running. This week was kind of flipped. I did 4 yoga practices (more than I’ve practiced in a week in months…felt good!) and only one strength day that wasn’t really even a “strength” day. I didn’t get a dedicated rest day in but three of my active days were yoga only and exactly what my body needed.

While I am sticking firmly to my half marathon training plan, I’m letting intuition and how I’m feeling dictate the yoga/strength/CrossFit piece of it. So far, so good! Also worth noting…I am doing more mobility work than I have ever done in my life so I credit lots of time logged on the foam roller and lacrosse ball with helping me feel so good.

What is your alarm ring tone? Do you have any early morning wake up secrets/tips?
What’s your favorite Pandora station? 

Catching up on posts from the weekend? I got several new posts up! 
– I shared a new workout that you should definitely add to your plan for the week!
– My favorite running shoes were discontinued and I wrote a review of my first long run in my new Brooks Ravenna’s + the socks I wore with them.
– I was in major Fall nesting mode all weekend. This post is a recap of quiet, fall-inspired weekend at home.

{ 19 comments… add one }
  • Kacy October 6, 2014, 11:12 am

    I refuse to go to bed with my phone nearby! My hub and I have a good old fashioned alarm clock that we set to 91.9. I love waking up to Christian music- sets my day off right and reminds me to thank God before my feet even hit the floor.

    • Jen October 6, 2014, 12:00 pm

      love this kacy. and i could really benefit by putting my phone somewhere AWAY from the bed!

  • Meghan October 6, 2014, 11:30 am

    My alarm has been Pharrell’s “Happy” for a LONG time – the best way to wake up!

  • Sarah October 6, 2014, 11:32 am

    I used to have Katy Perry’s “Wide Awake” as my alarm – so I’d wake up to the “I’M WIDE AWAKE!” part at the beginning of the song. But my husband was not a fan so I had to change it. Haha.

    • Jen October 6, 2014, 12:01 pm

      hahaha! love this.

  • Meredith @ The Cookie ChRUNicles October 6, 2014, 11:56 am

    Is it weird that I have never used an alarm in my life? I can’t imagine being jolted out of my sleep by the sound of an alarm. Not pleasant so I would go with music too lol….Love Pandora while I run, I play around with the stations – I have PussyCat Dolls, Pitbull, Dance Cardio, Fitness, And a Pop something I forget what it is called.

    • Jen October 6, 2014, 12:01 pm

      meredith – not weird but how do you wake up when you have to be up at a certain time!? like if you have to be at a meeting or make a flight?

  • Sarah @ KS Runner October 6, 2014, 12:02 pm

    I love the Pitch Perfect station on Pandora. I also listen to alot of Wakey! Wakey! radio. Waking up to an actual song is so much better than the loud, abrasive alarm sound!

  • Callie October 6, 2014, 1:21 pm

    Just changed my alarm to a song!! Thanks so much for the tip 🙂 kinda excited to hear it tomorrow morning!

  • Jenny October 6, 2014, 3:59 pm

    So cool to see you went to a Baptiste class! I’m a member at a Baptiste studio (YogaSport) in Dallas, and absolutely LOVE it. Can’t wait to get on my mat tonight. 🙂

  • Parita @ myinnershakti October 6, 2014, 9:24 pm

    I’m changing my ring tone tonight! It’s anything but calming (more like an annoying beep beep beep…haha!). Thanks for the reminder!

  • Amanda Bee October 6, 2014, 9:39 pm

    This is so true! I use a radio as an alarm clock, and I love waking up to NPR in the morning instead of the blaring of an alarm.

  • Julie @ Running in a Skirt October 7, 2014, 11:00 am

    What a nice relaxing way to wake up!
    Not to spam you with a post link, but I actually wrote a post on waking up early. I woke up at 2AM for 7 years for the my previous job as a morning news meteorologist. Check it out!—>

  • Michelle October 7, 2014, 3:21 pm

    Before your mention of Kodaline above, I had never listened to their music. Cue to last night when I was on Spotify and decided to listen to a playlist of their music. Dear Lord. They are amazing. They just spoke straight to my heart. Thank you for the great recommendation!

  • Jessica October 7, 2014, 4:00 pm

    As weird as it sounds, waking up to music completely stresses me out! I have tried it several times before with different types of music, and it always makes me frazzled. Too much sound, I guess. I like waking up to my alarm and then turning it off as soon as possible when I wake up.

  • Laura October 7, 2014, 6:46 pm

    This post revolutionized my morning!! I woke at 430am today to Pachelbel instead of Taio Cruz and Ludacris!!
    Thank you so much!!

  • Alex October 8, 2014, 1:30 pm

    I currently have the standard beeping alarm in the morning since I try to keep my phone out of the bedroom, but if i didn’t, I would definitely set it to either Calvin Richardson or Elle Varner. They have been my two artist obsessions laty. Definitely good calming songs to wake up to.

  • diana October 9, 2014, 3:14 pm

    what a pretty song! off to check out that pandora radio station.

    ps. i’m having such a hard time getting up early in the morning. i’m so used to hitting the snooze button when the alarms (i have 7 set) go off that i never get up on time! it’s gotten so bad that i sometimes don’t even hear them! or i’ve forgotten if i’ve hit snooze that day. it’s terrible. i just have to stop hitting snooze. probably. oh okay. it has to be done! lol.

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