4.98 mi
00:41 /08:14 pace
I started out slow then after a mile decided to do a tempo run. I picked up speed with each mile, with my times @ 8:34, 8:07 and 7:34, t... posted yesterday
By Shellie Coleman After putting two half marathons under my belt in the past year and a half, I recently tackled the full marathon race. I ran my 26.2 miles in St. Charles, Illinois, not too far outside of Chicago in the Fox Valley Races. After finishing the run and reflecting on all that went [...]
This is the first in a series of weekly workouts I will be posting. These workouts are running-based programs that can be customized for all fitness levels. They are designed to provide a high-intensity, fat-burning workout that will help you get stronger and improve your cardio fitness. Whether you want to compete in an obstacle [...]
There is something soothing yet invigorating about running through the night, veiled by darkness. Some runners enjoy the beauty of sunrises and starting a new day with early morning runs. Me, I would prefer not to talk before noon and I’d rather stare at the back of my eyelids most mornings. At night, on the [...]
Doing interval repeats of any distance on the track — whether it’s 400-meters or 1-mile sets — can be as appealing as race day porta-potties. Not to mention monotonous and tedious, and well, just a lot of work. Before I go on, if you’re wondering what interval training is, check out my post with tips [...]
As all good slackers know, there’s no use doing anything you don’t get something pleasurable out of. Running can be tough to stick to because the rewards may take a while to see. Whether you want to lose weight or get faster for a race, you won’t meet the majority of your running goals every [...]
Plyometrics exercises help improve your muscle strength and conditioning by using quick, powerful movements to train your muscles and nerves to react faster when performing. Tuck jumps involve quick, explosive jumps into the air, bringing your knees up toward your chest. Tuck jumps improve your leg power and speed, helping you run faster and more [...]
Plyometrics exercises help improve your muscle strength and conditioning by using quick, powerful movements to train your muscles and nerves to react faster when performing. Plyometrics can help you become a faster runner and can help you run more efficiently. Lunge jumps involve quick jumps from a lunge position, alternating which leg is in front [...]
Running can be plenty of fun on its own, but sometimes the same routine or races start lookin’ a little lackluster. Call it the “meh” factor, call it human nature or boredom, whatever you call it, if you’re feelin’ less than thrilled for your next run or race, you can add some spring in your [...]
Often times runners don’t think of ourselves as “real” runners unless we do races, unless we’re winning medals, setting records, doing the Boston Marathon, or are a lean 120 lbs. soaking wet. The image of a gaunt runner with short shorts and a skimpy race singlet dashes through our minds when the word “runner” comes [...]
Break through your workout plateau and reach the next level with progressive overload training Have you been working hard at your running program but can’t seem to get any faster or lose those last few pounds? You’ve hit a workout plateau — a common problem for many runners, and exercisers in general. Whether you’re a beginning [...]
