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

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 or (267) 702-3026.  Also, be sure to go to ReÜ’s Facebook page, more info will be added there soon!

Couch to Marathon in 3 Steps

Thinking about participating in an endurance event but don’t know if you can or where to begin?  Follow these 3 steps and I will see you at the finish line of the San Diego Marathon in June!

Running Realtor Tested.  Running Realtor Approved.

Step 1:  Get a Running Assessment. 

John Goldthorp is a Fitness Professional, Running Coach, and author of my favorite blog   John’s Running Assessment includes a Functional Movement Screening and a gait analysis.  Even though I run like a Tyrannosaurus rex, John made me feel completely comfortable and more importantly confident that I can Fix My Run!

John’s services certainly do not end at the assessment.  He is a full time personal trainer at Optimal Sport Health Club in Washington Square, he can build monthly workout programs for you to do on your own, he offers fantastic  (and realistic) nutrition advise, as well as be your biggest cheerleader!  (The cheerleading he offers as a free service, because he’s just that kind-of guy!)

Want to learn more about John?  Subscribe to his blog, and hang with him Thursday nights at the Lululemon Run Club in Rittenhouse.

Step 2:  Get Fitted for the Right Pair of Shoes.

Phil Clark is owner of The Training Station in Northern Liberties.  Within these walls (and panoramic city views) is Run.  Run is where Phil offers sneaker consultations by doing a gait analysis with a high definition camera (in your socks.  So make sure they are clean and matching!), measure your feet, and discuss your goals to find the perfect sneakers for you!  On a budget?  No worries!  The fitting is free if you buy the kicks through Run!

The Training Station is a full service gym, so if you’re looking for a new gym I suggest you check it out.  Phil also offers tons of affordable services outside of a gym membership and one of my fav’s is the Whole Body Manual Stretch.  I like to take advantage of the whole body manual stretch before an important race or before a long run.

Step 3:  Join Team In Training.

Only Team In Training has trained over a half a million runners, walkers, triathletes, cyclists and hikers and raised over $1.2 billion to fund lifesaving research. Once you sign up, you’ll be training with our huge network of certified coaches who will have weekly group runs with you and your team. You’ll even have mentors for fundraising support as well as your own website for online fundraising.

When I signed up for my first TNT event last year I had never run over 10 miles before.  Cut to 4 months later I was crossing the finish line of the Paris Marathon.  Most people who sign up for TNT have never even participated in an endurance event before.  Participating in a TNT event has changed my life forever.  It has made me realize that I am stronger than I ever thought I was.

How TNT works is, you pick an event and they pay for you to get to the event (travel), stay at the event (hotel), and participate in the event, in exchange for a little fundraising for a fantastic cause (The Leukemia & Lymphoma Society).  Easy right!?

All there’s left to do is decide what event to participate in!  Click here for Summer Events.

Still not sure?  This Saturday, (1/28) is our last pre-season training before the season starts in February.  Come meet the team on Kelly Drive and while we run/walk for 50 minutes.  We meet at the base of Kelly Drive, behind the Art Museum, under the gazebo at 8AM (rain or shine).  You can meet the devoted mentors (including me) and the expert coaches!  Don’t know what to wear?  Rule of thumb: Dress as if it is 20 degrees warmer than it is.  One you get moving and warmed up, you will thank me!  I hope to see you there!

Celtic Solstice Five-Miler

This winter some Team In Training alumni and I took a road trip down to Baltimore Maryland for the Celtic Solstice 5 Miler.  It is amazing the lengths runners will go to for great SWAG!

The Celtic Solstice is Baltimore’s premier winter race! The eleventh running of a rolling course that winds around the Mansion House, the Baltimore Zoo, the Arboreteum, Druid Lake, the Moorish Tower, to a downhill finish. And absolutely the finest winter running shirt in the land.

Join us for the 20th Annual Lupus Loop!

A relative of a very close friend of mine has Lupus.  Every year the immediate family did the Lupus Loop 2.5m walk.  2.5 years ago my friend challenged me to RUN the Lupus Loop 5k.  This was my first race and running 3.1 miles seemed like it was going to be impossible!!  (Cut to 2.5 years later I’ve run a marathon, done several mud runs and distance trail runs!)

The Lupus Loop 2009

The next year we formed a Team called “The Lu Loopers” and we added a few new members…

The Lupus Loop 2010

We are coming up on the 20th Annual Lupus Loop on Sunday, October 30th, 2011 and this year The Lu Loopers have BIG plans!  We want to win the award for BIGGEST TEAM!  There are 4 different ways to participate, 2 of them don’t even require you to leave the couch!

If you would like to RUN the 5k or WALK the 2.5m go here:

(Be sure to sign up under our team “The Lu Loopers, at the top of the page click link “Register for this event”)

If you really want to participate but not ready to run or walk go here and sign up as a Virtual participant:

(Be sure to sign up under our team “The Lu Loopers, at the top of the page click link “Register for this event”)

Still too much commitment?  Just donate here:

This year is our year to win!  Sign up EARLY and encourage your friends to do it too!

Want a challenge?  Sign up for your first 5k!  Maybe in a couple of years you will be running marathons too!!

Want to run but not sure how… go here:

My First Race - The Lupus Loop 2009

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