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

RRCA Running Coach Course

This post is brought to you by…needing a break from my Running Coach Certification test. Last weekend was a deluge of information that I cannot wait to share with others. My desire to take the RRCA Running Coach Certification Course started with needing some continuing education for my personal trainer certification and ended with really wanting to improve my running and having more tools in the toolbelt to help others… Read More

TRX Workout for Runners

I am a big TRX fan. As someone who has only recently picked running back up after a long break, I have some weaknesses. But, the good news is that my weaknesses are common to many runners. I put this workout together to help strengthen my weaknesses and I think it can help any runner! The Weaknesses to Strengthen #1 – I would like to promote a forward lean. I.. Read More

The Coveted 3 Sport Day

3 sport

My husband has always talked about the ‘3 sport day’. You know it has been a good day when you have done 3 sports. I have thought it to be a strange and funny thing, but it has fueled our lifestyle of many different sports. This came up the other day. I woke up and went for a 3 mile run (sport #1). After my run I finished with some.. Read More

How to Design a Running Route

Deciding where to run can be the toughest part of your run. There are so many options when creating a running route for yourself and it can be difficult to figure out what works for you. Everyone is different. What works for one person may not be what works for another person. The best thing you can do is try different running courses until you realize what motivates you the.. Read More

Sarah’s Workout Plan 2-20-17

I am finally starting to get into the groove. Today is a designated rest day and yet I want to get out there and go for a run. It is really nice to be motivated again and very helpful when putting together my workout plan. Last Week Summary Last week began with self care. I just wanted to get healthy again. By Thursday, I was well enough to go to.. Read More

5 Reasons to Volunteer for a Fitness Event

Any event takes a lot of people working together to pull off and almost all of them could use more volunteers whether it is a PTA fundraiser or Ironman. We love volunteering for many events and have never regretted a single one. Well, except for the one that didn’t tell me where to go or who to talk to and I didn’t end up getting to help at all. That.. Read More

Fueling for Endurance and Avoid Getting Sick

I am getting over a cold. It is the second one in a month and I am generally healthy and can avoid such things. But not when I start running. You could even make a joke when you sign up for a race. When will the sickness come? As long as it isn’t on race day right? So, I just started into my actual training for the Oregon Epic Relay… Read More

Winterval Training: Take a chance and make a memory

In one of my pursuits to become a better person, I recently decided to make myself more available for the world around me.  This means not turning things down, and paying attention to things that may be a little out of the ordinary. That being said, I woke up this morning prepared to do some interval training at lunch.  I also woke up with 4″ of snow on the ground… Read More