Get Faster and Avoid Injury: Slow Down Your Easy Days!

So, the last time you heard from me, I preached the gospel of taking time for not running to improve your running. I’m not done suggesting counterintuitive stuff! Indeed, today I’m going to talk about running slower in order to race faster. What the heck?! I used to be a consistent 21-22 minute 5k runner through college, eventually progressing to break 18:00 at the age of 26 and run 16:56 at 30. I made more » Read more

Reader’s Roundtable: Heart Rate Training

Even with my crazy heart condition, I never ever used a heart rate monitor in training. Lately, though, I’m starting to think now is the time. For the past 4 years I have done pace-based training; every workout I did had a prescribed pace, which meant I was a slave to the watch. In being so pace-focused, I feel like I’ve lost a sense of what the right effort is for more » Read more

Juniper’s Training Log – 03.01.2015

This week was a proverbial roller coaster of training shenanigans and emotions. It did not start out the way I had planned/hoped, but luckily it ended splendidly. Monday was my 4th CrossFit class and it was, in my eyes, an epic failure. Of course I’m being very hard on myself, and my coach doesn’t think it was as bad as I thought it was, but I’m sure many of you more » Read more

Jasmine’s Training Log – 2.22.15

I’m stressed, so this week I’ll post a little different kind of log. Hint: nothing interesting happened on the running front this week. I did 70 miles and had an “I don’t feel like it” day where I got off of the treadmill to put out the trash and didn’t get back on. Here is the rest of the story in pictures. Related PostsJasmine’s training log 12.21.2014 Jasmine’s first 80 more » Read more

5 Ways to Ensure Your Race is an #epicfail

Race day nerves are just part of the drill, right?  In the days before a big race, adrenaline buzzes around your body, hopefully surging at the right time to bring you home to a PR.  But what happens if you use that adrenaline unwisely, by going out too fast in the first couple miles?  Or what if that adrenaline misfires even before the gun goes off, or worse, before you more » Read more

Beginners Guide to Choosing a Goal Race

Whether it’s your very first race or simply a distance you’ve never raced before, the primary goal of any beginner runner should be crossing the finish line intact.  As a beginner myself, I know just finishing that first distance race is a hard concept to swallow; all I was thinking during my first 5k was, “Am I there yet? What’s my time?”  What I wasn’t thinking about was that, in more » Read more

Jasmine’s treadmill training log 2.15.2015

I’ve come to accept that Pittsburgh isn’t going to be the big ass-whooping race I wanted it to be, and that’s fine. Between moving, new job and travel I just have to accept that it just isn’t going to happen. I can already count the training days I’m expecting to miss on my calendar and stressing over looking for runnable road near Charles de Gaulle Airport to use for an hour on April more » Read more

Clove’s Big Announcement!!!

I’m going to need bottles.  Lots of them. So let’s let the cat out of the bag, and quickly.  I won’t be needing baby bottles, I’ll be needing water bottles.  Lots of them.  ‘Cause Clove’s been accepted to run BADWATER. Yes, the Badwater 135, the mysterious, storied, painful, beautiful, at times completely unfathomable, Badwater.  135 miles across Death Valley, from the lowest point in the continental US (the Badwater Basin) more » Read more

Jasmine’s Training on the Treadmill Log – 2.8.15

What’s it like for a sub-elite runner training almost exclusively on a treadmill?  This training cycle we’re featuring Jasmine as she works toward a sub-3-hour marathon by hitting the ‘mill instead of hitting the road! I just got back from a stressful weekend in Michigan. If you’ve been following along, you’ve read about me taking a new job in the suburbs of Detroit, which adds a whole new challenge in more » Read more

Dear Diary: Today I Ran Like a Boss!

Training journals: most of us keep one in some form or another, whether it’s electronic or old school pen and paper. In it, we log every thing we’ve accomplished during our training week. We document the miles logged, the reps completed, and even what we didn’t do on our rest days. But when is the last time you recorded how you felt about what happened during your day, not just more » Read more

#RunningLikeaGirl Isn’t Always Pretty

I love getting that email notification telling me my race photos are in. Surely this time I will look like the powerful lithe running goddess I am, I think to myself! And then I click on the link and sink further in despair as the slideshow proceeds. My hopeful thoughts quickly turn to self-loathing. Do I really look that manly? Why is that stuff flapping over there? Do those shorts even more » Read more

Jasmine’s Treadmill (mostly) Training Log 2.1.2015

I guess this is the first followup post in a series on training for a spring marathon almost entirely on a treadmill. I’m not that boring. I do try to make it outside once a week. Right now, that once a week is Sunday when I meet my running club gang. They run in freezing rain, snowstorms and shine. This week week we ran in a snowstorm, and I went with some more » Read more

Learn to Race Your Best 5k!

Though a long-time runner, I am somewhat of a newbie racer.  Nearly a year into my tenure as a competitive local road racer, I still find myself learning things about how to race the 5K, my distance of choice, every single time I do it. Yes, I wrote “learning how to race.” For, much to my surprise, it turns out racing a distance is not only about bolting at the more » Read more

Can I Train for a Sub-3 Marathon Exclusively on a Treadmill?

It’s no secret that I’m not a fan of running in the cold. I really can’t tolerate much of it. I can maybe handle one or two runs a week in sub-freezing temperatures before I scream for mercy. Yet here I am training in the midwest for a spring marathon. I’m running Pittsburgh in about four months. Last year was the winter that made us question everything we believe in as more » Read more

Time off? On Purpose?! Why You Need a Scheduled Running Break

Recently Salty wrote about overtraining and Cinnamon and Ginger have posted about forced time off due to work obligations and injury scares, but today I’m going to talk about choosing to take some time off from running. That’s right, the site dedicated to serious women’s running is recommending that you … stop running. On purpose. I know. I know You’re probably thinking, “OMG, I am going to get so slow! I’ve worked way too more » Read more