Tuesday, April 30, 2013

Weekly Challenge 1: Disconnect!

Back in the day on the lacrosse field, we spent hours upon hours running drills, working on plays, and scrimmaging. As a bunch of college girls at practice on a sunny Thursday afternoon at Arizona State, you can imagine we also did a lot chatting and not paying attention and, consequently, our fair share of running punishments. This was always a theme in team sports – you misbehave, you have to run. 

So is this where so many of us formed our early opinions on running? If we haven’t fallen for the sport, and instead force ourselves through it to stay in shape, are those early memories of seemingly endless laps around the field the root of our tortures? Whether or not that is the case, the solution is to alter your natural feelings toward your runs. Change dreading to anticipating, turn struggle into challenge.

And so, we come to our first weekly challenge! It’s a simple one, but we think it’s a game-changer:
For the next few runs, leave your ear buds at home.

We know, we know. You’re thinking “But I can’t run without music.” Well, we know you can! Take the time to let your mind wander after being plugged in all day, listen to your breath, and take advantage of the time you have to yourself. Focus on the good feelings of your run – the strength you’re gaining, the miles you’re tackling, and the fresh spring air you’re taking in. The more positivity you feel towards your runs, the more successful you’ll be along the way.

☮ ♥  and happy running

Tuesday, April 23, 2013

Drink Red Wine, Increase Your Time?

Recently, we came across an article on the Runner’s World website  that crushed our souls. Titled “Red Wine not Linked to Better Running,” it told us research shows that drinking red wine will not make you a better runner, apparently refuting earlier findings to the contrary. We immediately poured out our Malbec-filled Camelbak as our wine-fanged lips pursed in frustrated disappointment.

All kidding aside, it got us to thinking about our nutritional habits both in and out of training routines. There’s so much information out there that it’s often easy to do the wrong thing and hard to discover the right thing. And naturally, when you’re logging 35 miles a week, you’re going to be a little hungry. Plus, nothing tastes better after a ten mile run than an ice cold beer!

So, when it comes to navigating through all the nutritional tips and pointers out there, our advice is simple: Think for yourself and aim for moderation. This means don't follow the marketing on labels or at restaurants and practice restraint when it comes to temptations to overindulge or over-imbibe .

Also, here are three suggestions that will help properly fuel and replenish your body during your training. They’re not drastic changes, but instead logical dietary guidelines for the long run (pun intended).
  1.  Skip the salt, hold the sugar. Altering your habits here is important. The more we add salt or sugar, the more our taste buds demand it. Skip it in your coffee or sprinkled on your meals.
  2. Lite is not right. Low-fat dairy and meats are great, but avoid anything lite, lo-fat, or “diet.” This goes first and foremost for salad dressings and packaged snacks or desserts. 
  3. Just add water. This isn’t to say you can never have a soda or glass of juice, but opt for water when you’re thirsty and don’t keep soda – even diet soda – in your fridge. Go for the whole fruit instead of the juice. Plus, water is the natural way to rehydrate after a workout.
Peace, love, and happy running!

Tuesday, April 16, 2013


Today, thousands of runners should be resting their tired muscles, their hearts swollen with pride. In the morning hours at Boston offices, supporters should be relaying to coworkers how amazing their friends or family members did along the course. BC students and twenty-somethings should be emerging from their apartments in search of hangover helpers and Gatorade. Inspired fans should be excitedly dreaming about how they’re going to run next year.

Instead, while those muscles are still sore, that pride is tainted. Water cooler talk is heavy and sad. The party was stopped short. Four hours and nine minutes after the start, runners became medics, volunteers turned into disaster relief aids, and fans frantically searched for safety. Scenes were gruesome and tragic, hospital doors swung open for injury after injury, and local, state, and federal law enforcement broke into action

But also, within minutes of the blasts, something beautiful began to emerge. Heroes were highlighted by local media, runners extended their routes to give blood, and social networks were overflowing with love for Boston. The first thing my good friend said to me is that we’re definitely running next year, and, when we checked in on our Chicago marathon client, her determination was stronger than ever. 

This bad thing, this very bad thing that very troubled people plotted, it can’t break us. The evil just won’t win – they won’t. They are cowardly, and pathetic, and no one is convinced of their point, whatever it was. What we are convinced of, though, is the good in people. Like the man who’s stationed in front of a stopped clock playing Amazing Grace on his accordion as tribute, or whoever decided to dedicate the Chicago Tribune’s Sports page to Boston, or the simple message that sweet Martin Richards sent out before his life was taken far too soon: “No more hurting people. Peace.”

Wednesday, April 3, 2013

Planning for success

Working away on some training plans for a few very different clients today, and we’re thinking about the importance of considering the person behind the program. To pave the way for success, it’s crucial to think about them - what their fitness level is, what their workout preferences are, and what their schedule looks like. At the same time, the program needs to push them towards the next level so that they continue to improve.

The same can be said for your personal daily exercise plans. I try to follow the 3-1 rule – three hard days, one “easy” day. I put “easy” in quotation marks because that can mean different things – rest, strength, stretching, or a light run depending on how I feel. And, even when I’m in training for a race and only running during my three hard days, I need them to vary. So, I’ll work interval training, tempo runs, shorter runs at a 5K pace, and longer runs at my race pace into my schedule to mix it up.

Whether it's gym classes, outdoor runs, or the elliptical, you just need to choose what works for you, as long as your choices keep you interested and bring you out of your comfort zone without making you hit extremes. Visual examples below!

Avoid: Overdoing then undoing it!

Aim to: Find a balance, avoid extremes:

Peace, love, and happy running! ❤

Friday, March 29, 2013

Is there such thing as a "bad run"?

Yesterday morning, three bright little yellow bursts snuggled up to high 40's temps in the 4, 5, and 6pm slots on my phone's weather app. Perfect, I thought, I'll run home from work later. All day I looked forward to a little fresh air, warm sun, and hard-earned sweat. 

The proverbial bell rang and I excitedly changed then laced up. I was feeling a little sluggish, but I thought my run would perk me right up. When I left the building I saw gray skies and - ugh! - felt tiny, cold rain drops. My first thought was "Okay, not going to have a good run today."

My route was a quick three miles made quicker by the desire to get out of the cold drizzle, and midway through, the cramp in my side reminded me that there really was no need for that afternoon chocolate cake indulgence. To top it all off, my new running pants proved less than willing to stay up at the waist. 

But, as I slowed to a stop, I realized that, in the end, good is in fact the only thing a run can be. Because after that last stride, all the things we think were "bad" along the way, like tired muscles, challenged breathing, or mental weakness, immediately become "good" in the end. They're signs of progress, growth, and perseverance. Every aching quad or struggling thought only makes for a better, stronger, improved performance next time. 

So next time you run into a roadblock, mental or physical, remember that weakness is only negative if we allow it to be. 

Peace, love, and happy running 

Monday, March 25, 2013

Five Ways to Make Your Workout Work

{1} Eliminate the post-work lull

Even if you have a commute ahead of you, turn on “workout mode” before you get home by putting on your exercise outfit at work before you even get to the gym or have to go home to change. Better yet – run home right from the office!

{2} Make a plan

Set up a schedule, print it out, and put it somewhere other people are likely to see like your office wall or the fridge at home. Make a big, fat, awesome “X” each time you follow through and hold yourself accountable by circling the days you skip.

{3} Alter your mind

Stop dreading your workout! Make it “me” time – plan a pretty route, leave the headphones at home, and take time alone with your thoughts. Look forward to the break from your iPhone (you’ll survive, I promise) and just let your mind wander.

{4} Prepare

When your after-work to-do list starts building up, “Go for a run” is often the first thing to drop off. Take time over the weekend to do your laundry, tidy up, go grocery shopping, and prep your dinners to give yourself more free time during the week. 

{5} Look the part

It may seem superficial, but a good workout wardrobe is essential. Select pieces that compliment your body and never underestimate the power of a pair of Lululemons, they’re totally worth the investment! Looking forward to a good outfit is great motivation

Saturday, March 23, 2013

The 20-Mile Feeling

My 1st 20-miler - 2010!
This weekend, Boston Marathoners in training are hitting the sidewalks that wind along the long 20-mile stretch from Framingham to Boston. They'll breeze through the quiet roads beside the reservoir, cruise by quaint downtown Natick, and brave the infamous Heartbreak Hill. Dotting their path will be water stops with pretzels and Swedish Fish for fuel, smiling faces from early supporters, and vendors giving out free swag. They'll chat for hours with running partners, and meet new friends along the way.

Their thighs will burn, their hips will ache, and they'll run through blisters, shin splints, and knee pain. Under today's bright skies, they'll see a little color in their cheeks long after they finish their run. Some will walk a bit - and that's okay - while others keep focused on their pace. Many will hit mileages they've never hit before. And for all, incredible pride will swell through their entire body as the Pru comes into view, an emotion that is a small taste of what they'll experience come race day.

The feeling of this day is what moves us to commit to our clients and the RunTrue program. It doesn't have to be 20 miles, it can be 3.1, or 6.2, or 13.1, because running is a personal journey, the barriers you break on your own, and the sense of accomplishment comes from within your self. Sure, we'll be there by your side, but you'll cross the finish line with your own strength.

With that said, we need to get off the couch and lace up!

❤ peace, love, and happy running