about me

    Emily Malone

    culinary arts grad. nutrition facts lover. vegetarian chef. marathon runner. country music maniac. failed dog trainer. barre fanatic. loving mama.

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    EmilyBMalone@gmail.com

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    Personal Bests

    5K - 23:28

    10K - 52:35

    15K - 1:38:14

    1/2 Marathon - 1:57:39

    Marathon - 3:50:58

    A Look Back.



Weekly Wrap-Up: Bringing It Back!

Hi guys!  Happy FRIDAY – we made it!  Last year I did a weekly wrap-up post for a while – detailing the week’s fitness and highlights.  Eventually I stopped writing it and hibernated for a while, but I thought it would be a fun thing to bring back semi-regularly now that I’m training for another race.  So here goes!

We had a really good week here.  Cullen is at a new school now and he absolutely loves it, which feels really good after agonizing about the decision for so long (seriously – can you even imagine how crazy I’ll be when he reaches the 5th grade?).  And while he is having fun discovering things with his preschool buddies, Graham and I are really enjoying some time for just the two of us.  So far it feels like the perfect mix!

I spent a lot of this week working on house stuff, catching up on blog stuff, and getting ready for our upcoming vacation.  Casey’s whole family is headed out our way for a week in the Northwest, and we are SO excited!  It has been way too long since we were all together (last November!).  And because of that, I’m trying to get “ahead” on fitness too.  I know that when we’re at the lake my workouts will be minimal and s’mores will be plentiful.  So I’m trying to push it now in order to prepare for a bit of a step back week coming up. 

Here’s what I was up to this past week:

Monday – 3.5 mile stroller walk with kids, followed by a 5 mile with a friend and the dogs in the evening.  Hips were on fire that night!

Tuesday – Flybarre Sport class – holy cow!  This was by far the hardest class I’ve taken to date. 

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Wednesday – CorePower Yoga sculpt class – one of my favorites!

Thursday – 3.75 mile run with the double stroller – oooooouch.

Friday – planning on a rest day other than a long walk with the pups!

A few things to note from this week…

The Flybarre class was ridiculous – I didn’t realize the “sport” class would be so much harder.  Picture doing burpees and jump squats with 5lb weights in your hands.  I left shaking so badly that I was struggling to drive home.  The only thing that powered me through was knowing there was a Chipotle next door, and I was planning to pick up dinner.  Truths. 

Also, I’ve been doing all of my running recently either solo in the evenings (or weekend mornings), or with just Graham when Cullen is at school.  This was the first double stroller run I’ve done in a while and it was SO HARD.  I know the boys have obviously gotten bigger, but I cannot believe how heavy it is to push – even just for walking!  The combined total with kids, stroller, and gear is just about 100lbs, and I felt every one of those.  My arms hurt as badly as my legs by the end!

One thing I learned from this week is that I need to adjust the schedule and order of my workouts a bit.  Doing two tough strength classes back to back followed by a hard run was really difficult.  I don’t think I had enough recovery time in between, and I want to make sure my runs are prioritized during the bulk of my training. 

I’m planning to run six miles this weekend as my long run, and my goal is to work on holding a consistently faster pace than I’m used to.  We’ll see how it goes!  I’m feeling really good about the balance I’m getting between running and taking classes, and I’m confident the cross-training is making me significantly stronger. 

Onto some fun workout gear!  As part of the Brooks Blog Ambassador team, we get to test out seasonal apparel and products here and there.  This month, we got to check out some of the new line of Moving Comfort sports bras!

I have never been particularly large-chested (just typing that makes me laugh), but having breastfed two kids for a combined total of 30 months has left me looking – well, flatter than ever.  It is sad times, and I joke about boob jobs often.  Nothing ridiculous – just a healthy looking C would be reasonable, right?

But seriously – if you are busty and looking for highly structured, supportive bras then I am probably not the girl to be recommending those (although there are a ton of Moving Comfort bras designed specifically for larger-chested runners!).  But if you are flat-chested and looking for something comfortable and well-made to run in – then pull up a chair.

The JustRight Racer is a bra that I’ve been running in all year long, and bought these two myself long before I joined the Brooks program.  It is the closest thing Brooks has to your “typical” sports bra.  I like it because it’s slightly padded (with removable cups), but gives plenty of compression without flattening me like a pancake. 

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This is my go-to sports bra for running, and the one I typically wear during races. 

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I got to choose two other bras to test out (courtesy of Brooks), and my first choice was the Vixen A/B (they also made a separate version for C/D cups). 

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This is definitely a contender for new favorite bra!  The cups are sewn in, which means that they don’t come out or get all folded and weird in the wash, which is a game changer.  I really like the cut and shape too, and the skinnier straps look good under strappy tanks for barre and yoga classes. 

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The other bra I tried was the Uprise Crossback.  Again, this bra is specifically made for A/B cups (they have an Uplift version for those with C/D cups), and I love that Moving Comfort has designed bras differently for smaller and larger sizes, as the needs of different women vary greatly in this department.  It’s a super flattering neckline and it’s my favorite to wear to classes, although it’s also plenty supportive for running.  Also loving this gorgeous light grey color! 

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It’s nice to finally be running in well-made sports bras that actually fit me.  I do think that the Moving Comfort line runs small, so if you are thinking about trying out some bras, I’d recommend sizing up.  Like I said, I am pretty small up top – but I wear a medium in all of these and they are still snug. 

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I hope all of you had a great week and are looking forward to a relaxing and sunny weekend.  We have zero plans and I am really excited about it!

Thanks to all who entered the ClassPass giveaway, and congrats to Jane who commented, “So cool! Good luck in your training! I’ve been inspired by your ability to balance two kids and your fitness goals, and would love to try ClassPass here in Chicago.”  I hope you enjoy your month of classes!



Ready to Race in San Francisco!

Well, I couldn’t help myself.  I said I wasn’t going to sign up for any more big races this year – having already done two half marathons this summer.  But then I got an invite to Run the Nike Women’s Half Marathon in San Francisco on October 18th through ClassPass, which is pretty much a dream come true.

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I’ve had this San Francisco race on my “must run” list for years and years, but the timing and circumstances (read: two pregnancies) have never been quite right.  Tiffany necklace at the finish line?  Gorgeous California scenery?  YES please!  Check out their announcement post and you can see the other five bloggers I’ll be running with!

And honestly, it is the perfect partnership because I am LOVING my ClassPass.  I was given a free month to check it out earlier in the year, and I’ve paid for it on my own ever since because I like it so much.  Looking forward, one of my running goals is to try to regain some of the speed I had in a former life, and I think cross-training and strength workouts will be a big part of that.

I’ve talked about ClassPass here before, but in case this is new to you – it is a membership program that allows you to access classes and fitness programs at gyms and studios all over the world for one flat monthly fee.  In Seattle, we pay $79/month, and you can go to as many classes as you can want – the limitation being that you can only visit each individual studio three times each month.  It’s great because it pushes you to try new things and hop around, rather than just doing the same old thing over and over again (which ends up not being very effective!).

Here in Seattle, I’ve been exploring all different types of classes and studios, and I’m discovering new workouts I never would have tried if I’d had to pay $20+ for a single visit.  My personal favorites are (my beloved) Barre3, Pure Barre, FlyBarre, and CorePower Yoga (sculpt class – omg!). 

Seattle-area readers – any favorite classes or studios you can recommend?!

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Another fun feature is that if you and your friends are both using ClassPass, you can see what classes they have signed up for and join them.  One of my closest friends here is about to take her HUNDRETH class, and she has gotten into incredible shape over the last few months – it’s really inspiring! 

Last but not least, a new feature they just released – if you are in the Boston or NYC area, you can sign up for races directly through ClassPass!  And if you live elsewhere, you can use the “flex” feature to sign up for a destination race in one of those locations.  Hopefully this comes to Seattle soon!

I have been doing barre classes for years now, but I’ve always sort of flip-flopped between doing mostly barre and yoga and very little running (winter/spring) and then doing mostly running and fewer indoor classes (summer/fall).  But I’m finally realizing that my body responds much better to a balanced approach of BOTH at the same time, and I’m so excited to put that to the test as I train for this next race. 

I’m just coming off of a half marathon I ran a few weeks ago, and my approach going forward is to essentially start over – back down to base mileage and work on building speed and strength as I build back up to race distance.  As part of the ClassPass Runner program, we’ve been partnered with Nike Master Run Coach, Blue Benadum, to help us build the best running plan.

My personalized plan is going to look something like this:

  • Run: 3x/week – two weekday workouts (hills and speedwork) and one weekend long run
  • Classes: 2-3x/week – a mix of barre, power yoga, and other strength workouts
  • Rest:  1-2x/week – days off of official workouts that mostly just involve walking with the kids and dogs

For my last few races, I’ve posted a lot of training updates on Instagram, but haven’t written too much prior to race day.  My hope this time is to pop in here weekly and give a better look at how training is going, what fun new classes I’ve tried, and just generally give a better picture of how I’m building up to this race.  Hopefully I can keep up with it!  This past week was my first official training week, and so far it has been a success!

  • Monday – rest day (6-hour drive home from weekend trip!)
  • Tuesday – 3.25 mile run
  • Wednesday – yoga sculpt class (hot yoga with weights – my new fave!) at CorePower Yoga
  • Thursday – 5 mile run (in 94 degree heat – ouch!)
  • Friday – rest day
  • Saturday – haven’t done it yet, but this will be my long run of 5ish miles!

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Running home toward dinner is a powerful motivator!

For any of you who are interested in trying out ClassPass yourself, to celebrate this exciting race partnership, they are giving away a one month membership to ClassPass to one of YOU guys!  Winner must be new to ClassPass (sorry to existing members!), and must live in a city where ClassPass is available (or travel frequently to one!). 

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To enter the giveaway, leave a comment telling me something new you’d like to try if you win!  Giveaway will end Friday, August 7th at 12pm PST.  Good luck!!

Many thanks to ClassPass, the Nike team, and our coach Blue for this awesome opportunity.  In 7 years (!) of blogging, I’ve never been able to do race partnerships or travel because the timing and circumstances just weren’t quite right (school –> moving –> kids).  When I got the invite for this race and I saw that it was in October – the ONE weekend that landed right between my boys’ birthdays – I knew it was meant to be!  Thanks for supporting me through another race – I can’t wait to run the hills in California.  Okay, and get my necklace!  :)

Happy Friday!

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