Hot Summer Nights

at the track…

Track Night at Bok

Last night marked the first night of my third season doing summer track nights.  I hated it.  I always hate it. BUT somehow I keep going back.  Last night we picked a new Track Workout from suggested by No Meat Athlete:

Track Workout #1:  10 x 400m with 400m rest intervals.

Pace: Determine 5K mile-pace, then divide by 4 and subtract 10 seconds.  (Example: 19:15 5K is a 6:12 mile.  Divided by 4 gives 1:33, subtracting 10 gives 1:23 for each 400m interval.)  This takes the idea of “easy at first, brutal at the end” to the extreme.”  And it’s so easy — Run 400m, jog 400m.  After one or two of these, it seems like a breeze.  Get to number 6 or so, and all the sudden 4 more is out of the question.  But because each only requires a short effort, I find myself thinking “Ok, I can manage just one more.”  And then after a rest, I think the same thing. And so on until the end.

Track workouts always amaze me.  Such short distances, most are 2.5-3.5 miles and yet you are truly spent by the time it’s over. If you’re not, then you’re not doing them right!

I challenge you to get out there and try this track workout!  Then come back here and tell me how you feel!

Track workouts: “Most bang for your buck.” – Cee Heard

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Power Moves

Strength exercises can help you run faster, longer and reduce injury.

A few weeks ago Q of ReÜ agreed to take me on as client (not an easy task considering my lack of coordination and abundance of complaints).  Q is working on my strength as an endurance athlete.  You see, I am accident prone.  And I am heading into my third marathon with hopes to do an ultra 50K a few weeks after that.  I need to stay injury free.  So far, I have not trained for a marathon without injuries.  The first marathon I had IT issues and a groin pull.  The second marathon I had both posterior and anterior shin splints.  This year I am bound and determined to get through a season without anything more than minor aches and pains.  I love Q’s approach to strength training.  He is a great motivator.  His commands are gentile yet effective and his exercises are simple yet powerful.  Many of Q’s routines use your own body-weight which makes them easy to do at home or when you are on your own in the gym.

Below is a little glimpse into my sessions with Q and my other classmate (fellow tough-girl)  Dana.

Q trains out of Level 1 Fitness.  He has small group sessions and is also available for one-on-one by appointment.  Q and ReÜ provide a full-service program for well-being including meal planning, personal training & yoga.  ReÜ’s website is almost ready for launch.  Can’t wait until the launch?   You can contact Q at info@re-u.co or (267) 702-3026.  Also, be sure to go to ReÜ’s Facebook page, more info will be added there soon!

August Trail Runs: Wits, Queens, Cuckoo’s & Dawgs

August was jam-packed with super fun (crazy) trail races hosted by Pretzel City Sports, Uber endurance Sports, and the Trail Dawgs.  They were all so silly and fun, I’m having a hard time picking my favorite!

July was a lot dirty, a little smelly and I loved it!

July was full of trail & mud runs… I am still finding dirt in strange places…

PRETZEL CITY SPORTS’ 15th ANNUAL “TOASTIE, TANTILIZING TRAIL TROT “, THE

DOUBLE TROUBLE

15K & 30K TRAIL RUN(S)

Sunday, July 8, 2012 * 9:00 AM *Morgantown, PA
Near swimming Pool @ Hopewell Lake, French Creek State Park

Then there was my 3rd annual Down & Dirty… I just love this race.  

PHILADELPHIA – JULY 15, 2012

FAIRMOUNT PARK, BELMONT PLATEAU

The City of Brotherly Love welcomes the 3rd visit of the Merrell Down & Dirty National Mud and Obstacle Series presented by Subaru at Fairmount Park in the heart of Philadelphia!

Cuz, Louie's First Mud Run - He loved it! - Down & Dirty Mud Run

Finally, I’d like to give a shout out to a little known park with a wide gravel trail and great views:

John Heinz National Wildlife Refuge
8601 Lindbergh Boulevard
Philadelphia, PA 19153

July was hot, dirty, and smelly… and I loved every moment of it!  

I can’t wait to see what August brings- starting with…

PRETZEL CITY SPORTS’ 17TH YEAR OF “MORONIC BEHAVIOUR CLEVERLY DISGUISED AS AN ATHLETIC EVENT”, THE

‛Half-Wit Half’ Marathon
13.1 Mile Trail Run, Reading, PA
Sunday, August 12, 2012 * 9:00 AM * No Field Size Limit!
NEW COURSE FOR 2012 – NOT EASIER! JUST NEWER!

Because A Mind is a Terrible Thing…..

Marathon number 2 in the books – Thank You San Diego

On Sunday, June 3rd 2012 I completed my second marathon to benefit The Leukemia & Lymphoma Society.  I raised nearly $4,000 for Team In Training and had a fantastic time doing it!  Thank you to my friends, family and teammates for all your support!

My Fundraising Page

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