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G r e t c h e n 🏃🏻‍♀️ gretchen_flourishandfly gretchen_flourishandfly Posts

gretchen_flourishandfly. Full body strength workout done while proudly reppin’ my @philadelphia

Full body strength workout done while proudly reppin’ my @philadelphia_marathon half race shirt from last year! 🥳 I can’t believe race day is only 9 days from now. I’m super excited! ______ Another day filled with work, coffee, work, coffee. We can do this! ☕️☕️☕️ #phillyhalfmarathon #halfmarathontraining #athomeworkout #strengthtraining

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gretchen_flourishandfly. Happy Wednesday! 🥳 A little full body strength sesh. Once again, so h

Happy Wednesday! 🥳 A little full body strength sesh. Once again, so happy to have my cozy, warm living room as it’s currently a real feel of 4 degrees out there. 4. 😱 I’ll be bundling everyone up soon enough and then hitting the road for a meeting. Is it pathetic that the highlight of my day will be grabbing a Starbucks coffee in a festive cup and listening to podcasts on my drive? It’s the little things. 🥰🎄☕️ Have a warm day all! #strength #athomeworkout #halfmarathontraining #phillyhalfmarathon

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gretchen_flourishandfly. Beyond grateful to log some easy miles on my cozy little treadmill...w

Beyond grateful to log some easy miles on my cozy little treadmill...while the snow piles up outside. ❄️😳 ______ I actually really enjoy treadmill time. It’s convenient. The temperature is perfect. I can zone out listening to podcasts. Hop off and breakfast awaits! I hope you all have a good Tuesday. I’ve gotta hustle to get ready so I can grab the shovel and clear off the car, then burrow myself in the office for the day. 💗 #treadmill #easymiles #halfmarathontraining #phillyhalfmarathon #taper

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gretchen_flourishandfly. Last fast miles before Philly! One mile warmup and 3 at GHP. Negative

Last fast miles before Philly! One mile warmup and 3 at GHP. Negative splits for the win. ☺️🥳 ______ 12 days until my next race. Only EZ miles of taper fun ahead. I’m actually so thankful for this because it’s going to be a busy two weeks. I feel like I’m back in college again. I have four huge projects all due by early next week. So much to cram in before Thanksgiving week along with a travel meeting, a birthday party and the usual life shenanigans. It will keep me focused with less time to think about race day. Less pressure, more fun. 💗 _______ Happy Veterans Day 🇺🇸. Thankful for all of those who have served. Especially my dad and both grandfathers. #halfmarathontraining #phillyhalfmarathon

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gretchen_flourishandfly. Last long run done before the Philly half in 2 weeks. 10 miles. 6 mile

Last long run done before the Philly half in 2 weeks. 10 miles. 6 miles EZ. 4 miles GHP. 19 degrees. Brrrr. ❄️ _______ I’m fairly certain my fingers were close to becoming fully frostbitten. Not sure that’s a word? My outfit was 👌🏻 nice and toasty, but my gloves were way too thin. I thawed out an hour in. 🤣. Grateful for a good run despite the cold and crushing those last four miles! 🔥 _______ On the nutrition front, I think I may have found the right formula for me! I ate chicken, roasted potatoes and avocado for dinner last night. Oats with PB and banana for breakfast with coffee. @genucan 30 minutes before. A salt tab every 2 miles. Constant sips of Nuun. And a gel at mile 5. Seems like a lot. But my tummy is happy, and I didn’t feel yucky at the end. As long as I can stay out of that medical tent and remain healthy, that’s the most important! 🙌🏻 #phillyhalfmarathon #halfmarathontraining #longrun

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5️⃣ rather wintry and chilly miles this morning! Does this picture make your teeth chatter too? 🥶 ______ I always run through two college neighborhoods on this route. I passed a college student heading to class. He says “isn’t it too cold to be out here running?” I smile and say, “nope!” Honestly as long as you’re bundled appropriately, cold weather running isn’t bad at all! I shared a bit about this new @brooksrunning vest in my stories. Simply put, this thing is like a little heater for my core! Paired with my faithful @lululemon fleece lined tights, I was good to go. Well, after mile 2. Always takes a bit to shake off the chill. Lastly, I owe my coach 40 burpees. Nooooooo. I ran 2 of my 5 miles too fast. My Garmin died at mile 2 so I had to rely on strava and went a bit too fast. I’ll get em done. 😉 ______ I’ve got a 10 miler on the schedule for tomorrow morning and then a rather chill weekend with my kiddos. Yay! Hope you all enjoy too! 💗 #fridayrambles #itscold #halfmarathontraining #phillyhalfmarathon

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gretchen_flourishandfly. It’s funny how quickly I can forget the pain of moments like these. On

It’s funny how quickly I can forget the pain of moments like these. Only 16 days until the Philly half, and I’m ready (and excited) to tow the line again! 🎉 ______ I’ve approached this mini buildup with less pressure and more kindness. I’m going to do the same on race day. No need to get all 🤪 over it. I realized that all of my best races were the ones where I attached zero numbers and just went out to see what I could do. I still have goals, but if I don’t hit them, I’ll be ok. It’s kind of like an oxymoron, but the mind and body are so connected. The less my mind stresses, I think the better my body can perform. Anyone else notice this too? 💗 ______ #tbt to Wineglass Half last month! 🍂📷 #halfmarathontraining #phillyhalfmarathon #finishline #wineglasshalfmarathon

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gretchen_flourishandfly. Happy hump day to you! 🐪 20 minutes of full body strength along with

Happy hump day to you! 🐪 20 minutes of full body strength along with glute and hip work. Gotta keep up with the little things. 🏃🏻‍♀️ ______ Full day at the office today. I’m getting new professional headshots done this morning, which means I need to actually wash and style my hair all at the same time 😱🤣. I’ve also gotten the itch to chop it super short into a blunt bob. Yay or nay? ______ Have a great day everyone! 💗 #randomrambling #athomeworkout #strength #halfmarathontraining #phillyhalfmarathon

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gretchen_flourishandfly. 4 miles of tempo goodness this morning. In shorts! 🙌🏻🥰
_______
I fi

4 miles of tempo goodness this morning. In shorts! 🙌🏻🥰 _______ I find myself really craving these weekly tempo runs lately. There’s something about going into this zone, letting my feet pound, my heart pound. It helps me release so much of the stress of real life. Which is hard! Dealing with some tough parenting things, work projects piling on, the nonstop demands of chores...running can become that one thing I can lean into, and it helps give back in the other areas too. Anyone else enjoy a good tempo run for these reasons? 💗 #iloverunning #phillyhalfmarathon #halfmarathontraining #headupwingsout

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gretchen_flourishandfly. Grateful for a Monday run filled with sunshine and blue skies. And the

Grateful for a Monday run filled with sunshine and blue skies. And the start of a new week! 😎 ______ Saturday’s long run combined with travel and the time change really threw me for a loop. I’ve felt super darn exhausted. I’m prioritizing good nutrition (less sugar 🎃😉) and extra sleep this week and happy for a lighter schedule too. _____ Hope you all have a great week ahead! 💗 #monday #halfmarathontraining #phillyhalfmarathon

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A 4am alarm followed by a 2 hour drive into the city? Beyond worth it to share a 12 mile long run together, see the city sights and end with one amazing brunch. 💗🥰 #friendsaregems #longrun #philly #phillyhalfmarathon #halfmarathontraining

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gretchen_flourishandfly. Some easy-ish miles on this chilly Friday. Easy is relative this morni

Some easy-ish miles on this chilly Friday. Easy is relative this morning. We had some terrible storms last night and have been without power since midnight. Little sleep, no coffee and grabbed one of my kids’ cliff bars to get me through ha. There’s an entire tree toppled on the power lines so I’m not hopeful that it’s going to be restored any time soon. 😫 Thank goodness it’s Friday! 🎉 ______ Ps I made it through the week with no burpees! Easy runs easy. 😉 #easymiles #noburpees #halfmarathontraining #phillyhalfmarathon

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gretchen_flourishandfly. Happy Halloween 🎃👻. Meow!
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Full body strength workout this morn

Happy Halloween 🎃👻. Meow! _____ Full body strength workout this morning. And then getting a couple spooky characters ready for their big day of fun! 😍👉🏻 Hope you all have a fun day! As long as I get one mini butterfinger I’m good. #athomeworkout #strengthtraining #halfmarathontraining #phillyhalfmarathon

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gretchen_flourishandfly. 3 EZ recovery miles with some Greatest Showman tunes for the win. 🙌🏻

3 EZ recovery miles with some Greatest Showman tunes for the win. 🙌🏻 _____ This was not on my schedule, but mentally I was craving some easy miles and knew my body would appreciate the extra recovery following yesterday’s tempo run. Notice today’s pace is over 2 minutes slower than yesterday’s. I’m maturing! 😉 This also might be my last “tank top and shorts” run for awhile so I just had to take advantage. 💗 #easymiles #recovery #halfmarathontraining #phillyhalfmarathon

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gretchen_flourishandfly. 20 minute full body weight workout done. ✔️ Seems super simple and qui

20 minute full body weight workout done. ✔️ Seems super simple and quick, but I must have talked myself in and out of doing this a million times. My couch, blanket and cat made it a super hard decision. Glad I went for it though! Little things add up. 🌟 _____ The real workout is going to be lugging the trash to the curb. Woof. My least favorite chore for sure. 😆 Happy Wednesday!! #athomeworkout #strengthtraining #halfmarathontraining #phillyhalfmarathon

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gretchen_flourishandfly. A doozy of a Tuesday morning workout on the schedule...and I nailed it

A doozy of a Tuesday morning workout on the schedule...and I nailed it! 🔥🙌🏻😊 ______ A 1 mile warmup followed by 5 miles at GHP. Splits in stories. I pushed my legs on this one, and I gave it some kick at the end to make my last mile my fastest (8:26). I use a lot of these tempo runs as mental tests. When I started to get fatigued especially after some little hills, I visualized myself at mile 12 of the Philly half. Out of Fairmount Park and back onto Kelly Drive. I can do this! And in 25 days I will. 👊🏻 ______ Also super proud of that warmup mile. I kept it easy!!! 10:25 pace and a 139 average HR what what. 🙌🏻 #temporun #mindovermuscle #icanandiwill #phillyhalfmarathon #halfmarathontraining

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gretchen_flourishandfly. 5 miles of hills, podcasts and easy peasy Fall running. 🍂🍁🏃🏻‍♀️
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5 miles of hills, podcasts and easy peasy Fall running. 🍂🍁🏃🏻‍♀️ ______ In an effort to help me slow it down on my easy days, I have a new rule. I owe my coach 20 burpees for every mile under 10:00 pace 😳🤣. Since I’m a rule follower through and through...and since I loathe burpees, I think this will be an effective way to eliminate the junk miles. Ha! I actually listened to a podcast recently that explained the logic behind junk/gray zone miles, and I think that by slowing it down more, each of my runs (hard/easy) will serve a better physiological purpose. So here’s to no burpees. 😆 ______ Happy Monday to you! Hope everyone has a great week. 💗 #easymiles #slowitdown #phillyhalfmarathon #halfmarathontraining

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gretchen_flourishandfly. Long run “with a huge chunk at GHP” success!  And a chance to see the

Long run “with a huge chunk at GHP” success! And a chance to see the gorgeous sunrise. 🙌🏻🔥🥳 ______ If you would have asked me at 4am or at mile 2, I’d say my heart was not into this at all and there would be a 95% chance I’d bag this workout. I even said it out loud to my running buddy @amyfelds429 during the warmup. But something happened out there. I entered the zone, took it one mile at a time and used all the mental tools I had. 7 miles to go became 6. Became 4. 2 left. I got this! My slowest miles included some hills, but overall I averaged under 8:55, and I am so happy.☺️ Thank you for joining me Amy! ______ Running is such a helpful way to put things in perspective. Like if I can nail this at 5:30am in the pitch black with a headlamp, then surely I can handle some tantrums, soccer games, chores. 😆One mile at a time right? 💗 Ok, post long run rambles are now complete. Have a wonderful weekend! #longrun #phillyhalfmarathon #halfmarathontraining

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gretchen_flourishandfly. My favorite Friday five miler and a podcast. 🥳
______
Also. This is m

My favorite Friday five miler and a podcast. 🥳 ______ Also. This is my 1,000th post! I have been posting these little squares since June 2016. What started as a little fitness account has turned into so much more. I’ve built so many wonderful friendships and connections along the way. I’ve shared the highs and lows in life, and I’m so grateful for this community. Cheers to many more running selfies, awkward stances and rambling captions. 😉 #friday #phillyhalfmarathon #halfmarathontraining

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gretchen_flourishandfly. 20 minutes of full body weight exercises followed by showing my hips a

20 minutes of full body weight exercises followed by showing my hips and glutes some more love. 💗 ______ I haven’t mentioned much about it in awhile, but clearly my left eye did not take to the surgery I had in April. I’ve been waiting several months for the insurance to approve another surgery, which I’m hopeful to have done in December (hello deductible). The plastic surgeon is going to place a sling behind my eye to help my muscle lift the lid. Kinda crazy right. Here’s hoping I can start off 2020 with two open eyes! 👀😉 ______ Also. Mama’s going to need way more coffee than this today. Ha! Full work day, soccer practice, yawn. Happy Friday Eve! 🥳 #strengthtraining #athomeworkout #phillyhalfmarathon #halfmarathontraining

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gretchen_flourishandfly. Here’s a little #transformationtuesday post today. Edited to add ➡️On

Here’s a little #transformationtuesday post today. Edited to add ➡️On a Wednesday. 🤪💗👉🏻 ______ Today’s workout called for mile repeats at 8:30 pace with a half mile recovery in between. As I started my first lap, I began reflecting on my progress this year. Only five months ago, I was giving it this same effort for half of the distance. If you swipe, you can see that I was averaging similar paces for my 800s in May that I knocked out today for 1 mile. It’s so exciting to see these improvements! And I think it’s so important that we pause to celebrate them. The three keys to this progress: consistency, nutrition, strength training. It’s been a year of big growth in running and beyond that’s for sure. I’m exited to see what the last 2 months will bring! 🙌🏻 ______ Ps I’m still clueless when it comes to the lap button on my Garmin. I forgot to program my workout so I figured manual lap would be a cinch. What am I missing here?! 🤣 #speedwork #phillyhalfmarathon #phillyhalftraining

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gretchen_flourishandfly. A full body dumbbell workout along with some hip and 🍑 work to start

A full body dumbbell workout along with some hip and 🍑 work to start my day. Lots of single leg stuff today. All in the name of building a better runner body. 😉 ______ Hope you all have a great Tuesday! 💗 #athomeworkout #strengthtraining #phillyhalfmarathon #halfmarathontraining

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gretchen_flourishandfly. 5 super foggy, damp and perfectly Monday morning EZ miles. ☁️🍁🍂
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5 super foggy, damp and perfectly Monday morning EZ miles. ☁️🍁🍂 ______ I’m switching up Monday’s run routine a little bit and hitting my neighborhood route. Plenty of hills to help prep my legs for the hills on the back half of the Philly course. I love running these streets, taking in all of the pretty Fall decorations, drooling at all of the new construction going up and zoning out to podcasts. And now I can tackle my work day in a happier mood. ☺️ Hope you all have a great day! #easymiles #monday #halfmarathontraining #phillyhalfmarathon

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gretchen_flourishandfly. That was quite a chilly long run. Thankfully it was also a good one to

That was quite a chilly long run. Thankfully it was also a good one too! 🥶👍🏻 ______ I checked the weather, and the temp was low 30s. Sure, Gretchen, a long sleeve, capris and NO gloves will be excellent choices. 🙈 I warmed up slightly by mile 5?! Haha. It’s going to be a long winter if I don’t dig out my layers! ______ Proud of my paces today. Splits in stories. I was mentally tough despite hormones and that time of the 🗓hitting like a ton of bricks this morning. Anyone else deal with stomach upset when it strikes? I tried @genucan about 30 minutes before my run, and I think it worked? Jury’s still out since hormones 🙄. _____ Ok. Off to the library, chug my coffee, take a hot shower and head to the soccer fields. ⚽️ Have a great weekend! #longrun #iamcold

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