Running Queues to Pass the Time and Improve Form

Many things happen on a long run, but two that I find to affect me are getting bored and losing form as I get tired. I have found that if I remind myself of a few helpful running form tips, I will pass some time and refocus in the process. #1: Run Tall As runners get tired they can slump, which just makes running harder. When you start to get.. Read More

Workout for July 8th – Big 3 Strength

Today we are doing the 3 big strength moves and finishing with an ab circuit. Each strength exercise will be paired with a another exercise to make some awesome supersets. First warm up. Do 5-10 minutes of your favorite cardio then do a warm up set of each of the 3 main exercises (little to no weight for 15 reps). The Workout Perform 3 sets of 10 repetitions of each.. Read More

Workout for Monday, June 5th Assessments

Today’s workout is a fitness assessment and then a finishing circuit. I suggest writing your assessment information down and keeping it somewhere safe so that you can compare in the future. I will be planning another assessment in 3 months. Let’s Get Started! 5 Minute Warm Up: You can do this anywhere and on any cardio equipment. Just get your body moving comfortably to open up your blood flow and.. Read More

First Open-Water-Swim of the Year: Testing the River Waters.

It was a long hard winter.  There is still 96″ of snow in the mountains.  The river is really pushing through. After more than enough swimming in the pool, I am staring at a daunting deadline:  3.5 weeks left. The Pacific Crest Triathlon is in 3.5 weeks.  This seems very strange to me.  Sometimes you work for so long for something, you tend to forget that there is a purpose.. Read More

Neutral VS. Stability Shoes: Who needs what?

I’ll start by saying that I write this from a place of perspective and not educated knowledge. I have an experience to share about my running shoes and maybe it will help others with their running shoes. When I was young, I was in gymnastics. I was working many hours a week and very flexible. Then I quit and I did nothing. I ruined by hips by stopping all exercise.. Read More

Making the transition from endurance training to speed training…

As I approach the final month of training, I am now in the new throws of agony:  Speed Work.  These workouts are not a priority for those hoping to see the other side of the finish line…But when your goal is to get a podium, these workouts are paramount. I had some changes made to my training plan to shift over to improving speed. Running Long Runs:  The majority of.. Read More

Nothing New for Nutrition: 30 Days to Race Day

Today is 30 days from race day. There is a buzz of excitement in the air and I am starting to think about final preparations. The most important thing I can say is…Nothing New! I am done with trying new drink mixes or gels or before and after nutrition. It is time to be firm on what works and what doesn’t work and hone in on my nutritional needs based.. Read More

Vlogs and Running…Running Vlogs!

I have tried a couple of vlogs recently. There is so much to learn, but I thought I would share them here. I do plan to keep doing them and hopefully they just keep getting better. There is really nowhere to go but up! First up was a long run. It was good and the end was pushing me and my IT Band. I really needed different shoes, which I.. Read More

My Knee Hurts!!!

Yesterday I went for a 6.5 mile run. There were a couple of short steep hills, varying surfaces, and it was my longest run in a very long time. Now my knee hurts. I could feel my IT Band getting tighter at the end of my run. I have had a couple of 5 mile runs with no pain and I think this little bit of extra distance was really.. Read More

My 8 Week Training Plan for the Oregon Epic Relay

I am just 9 weeks out from my first relay event and my motivation is high to be successful and support my team well. I have put together a detailed plan with pace goals and I wanted to share it with you! The Race It is a 200 mile relay with 12 people. I do not yet know my legs and it can be as short as 11 miles or.. Read More