Interview with a Runner

This week's runner, Nicole O'Donnell not only helps athletes cross the finish line, but also helps fight Parkinson's Disease in the process. Nicole has always wanted to help people and make a difference so she embarked in a nonprofit career.  Recently, she started working at the Michael J. Fox Foundation as the Team Fox Athletics Officer (dream job!) which is how the Hot Birds met her. Nicole lives on Long Island with her husband, Sean and their dog, Mabel. She's a health freak and vegetarian, loves to travel and is obssesed with cooking. She is also loves running now thanks to Team Fox and the NYC Half! Thanks for inspiring us to do what we love, Nicole!

When did you start running?
I have to be honest, prior to this year, I was not the biggest fan of running. But then I gained entry into the NYC Half marathon through Team Fox! I wanted to run in honor of my father-in-law who is living with Parkinson’s. This whole journey, from training to crossing that finish line, was truly an amazing experience and my love for running has blossomed.

Who or what inspires you to run?
Working in nonprofit, I have meet so many amazing people that have overcome various obstacles in their life. Each person I have met has inspired me in ways I could never fully articulate into words – they not only inspire me to run but to live life to the fullest.

What is your favorite running route? Why?
Around my neighborhood – it’s good motivation to keep going or pick up the pace…at any moment someone you know might pass by!

Favorite post-run meal?
Peanut butter! I always eat a teaspoon right before and after a run. This ritual came to fruition while training for the NYC Half marathon – Why? No clue but any excuse to eat Peanut Butter is fine by me.

Best piece of running advice?
Listen to your body. Don’t be caught up on the amount of miles you are running but focus on your breathing, your pace and just enjoy the moment.

Are you running for fun or sport?
Fun.

Who would you love to run with (doesn't have to be a runner)?
Anyone who is willing to run with me.

Favorite way to sweat other than run? 
Kickboxing!

A New Type of Marathon Goal

by Jessica Green

While Meghan tackles the first few weeks of marathon training for the Portland Marathon on October 5th, I am re-committing to some type of cross training on a regular basis before my training for the NYC marathon on November 2nd kicks into high gear at the end of July.  Although I've been sucessful with some core work almost 5 times a week, it's not quite the same as a full 45-60 minute workout that has nothing to do with running. I'm talking about something like yoga, Pilates, biking or a conditioning class. 

In the past, my best races seem to correlate with periods of time where I am committed to my cross training activities at least once a week. These are also periods where I tend to feel the least tight, the strongest and most comfortable in my body and mind. Over the last month, the warmer temperatures and a busier schedule have taken an toll on my body and my cross training. I feel tight and weak and my running feels heavy. 

The solution, as I tell clients over and over again, is to do something else besides just running. Time to heed my own advice!  There's no way I'm going to make it to the finish line in one piece on November 2nd if I don't clean up my act and find something that will get me cross training regularly. So, this July, my goal is to take an hour-long class 1x/week that doesn't involve any running. This will take precedence over that extra day of running that I usually end up leaning towards.  I challenge those of you in my same position to do the same with the ultimate goal being that the routine continues through all of marathon training. 

Looking for the right type of cross training class or activity? Ask us to help you sift through the options to find the one that's the best fit for you. 

Motivation Monday - week 2 of marathon training

by Meghan Reynolds

Week 2 brought changes and the realization that my body really, really needs an easy, warmup mile before attempting to run fast. After a really crappy 10 mile run on Saturday and an easy 3 on Sunday, I was totally refreshed and ready to go Monday am. I felt great running the waterfront loop. It's a 5.5 mile loop that sometimes can feel like forever. This past week, it was the perfect temperature and my running partner and I just talked and talked the whole time.

Tuesday was an early morning spin class because I had an event after work. On Wednesday, Jessica and I met for a sustained hard effort run. I don't want to say tempo because I'm not at the point where I can run a sustained tempo pace. I wanted to run 7:20-7:30s for 20 minutes. However, I started off with Jessica and allowed her to set the pace. Full disclosure - she is faster than me. I did the complete opposite of what I wanted to run - running faster and then having to slow down. I prefer to get faster each mile or sustain. After the warmup, I did a 7:07 and then a 7:30 mile. It was rough - I would have prefered to run the opposite times but lesson learned.

Thursday was my strength training day. Friday was my rest day. On Saturday, I tackled the Terwilliger hill for my 12 miles. I'm definitely a long run person because the first two miles felt terrible! I actually felt better running uphill on the 3rd mile. I stopped and took a picture at the top, got water, refueled and prepared for the downhill. Sunday was an easy 4 miler.

One of my favorite aspects of running in Portland is the fact that there are water fountains everywhere. Terwilliger is popular route for runners, hikers and cyclists. It's a great route with sidewalks, bike lanes and water fountains. I was disappointed to see runners littering. It's not hard to put the empty wrappers back in your pockets or run over to the garbage can that was about 100 feet away. Respect where you run and pick up after yourselves. Of course, I know that none of our friends or clients would litter :)

Motivation Monday - 1st week of marathon training

It's been 2 years since I've trained for a marathon. I'm running the Portland Marathon on Oct 5th and going for a PR. My goal is to finish the race in under 3:20. This is 5 minutes faster than my previous faster marathon and I know the training will be challenging. I'm looking forward to it because I love how it feels to get faster, to hit times, to conquer hills and enjoy slower runs!

This past week I did hill repeats, a hilly run and 10 miler. I got into Forest Park to tackle the hilly run and found a new spot for hill repeats (missing the Brooklyn Bridge!) My recovery runs were just that - slow and easy. My body definitely felt the hills and the upper mileage. I'm not worried about my pace at this point. I'm looking for consistency on the hill repeats and a strong finish on the hilly runs. I hit my small weekly goals, slept a lot and am looking forward to week 2!

Giveaway - Half Marathon Entry

Since moving to Portland a year ago, we've been exploring new routes and new places to run. We discovered Pink Buffalo Racing a few months ago and love the races they put on. They've got one in a vineyard, a holiday themed run and their newest race - Monkey Face Half Marathon. You run in the shadow of the Monkey Face rock. It's got lots of support and is capped at 500 racers so you won't have to weave around runners. 

Want to win an entry into this race?  We are giving away an entry. To enter, leave a comment below telling us your favorite race destination.

Details:

When: Sunday, August 24, 9am start

Where: Smith Rock State Park, Terrebonne, OR

Register here

Mental prep for marathon training

by Meghan Reynolds

It's been 2 years since the Hot Birds trained for a marathon. We are back and ready to tackle and PR our fall marathons. You've heard us talk a lot about base trianing before beginning marathon season. One aspect that is crucial to our prepping and training, but we haven't talked about, is our mental prep.

Mental prep is huge for us. We have a lot of internal pep talks and text messages checking in and supporting each other. We know how crucial it is to be mentally prepared for training because it is an intense few months. We can't do it totally alone - we rely on each other and friends and family to support us and give us those pep talks when our spirits are low. So, find your support team for your next training season. Let people know you are training and you'll be surprised how many people want to support you!

I make sure I have a few yoga classes on my calendar each month and I do a lot of visualization. I find that using visualization techniques while running, especially during a tempo or track workout, visualizing running my marathon and finishing helps push me. I imagine the roar of the crowd and how my body will feel as I'm running the race. 

Meditation has never been easy for me - my mind races when sitting still! However, I've found a few apps that help me. Omvana is a great one. It has guided meditations as well as music tracks to help soothe you. It's amazing how listening to someone tell you to relax your shoulders, your hands, your legs, etc, actually works.

Interview with a Runner

Anna Geiger knows how to work up a sweat in a spin class, a barre3 class or during a dance routine. She claimed she wasn't a runner yet she created the 3 Stripe Sisters running club at adidas and motivated over 75 women to run the Shamrock race this past spring. She started training with the group and now she's set her sights on a half marathon in July. We know she'll rock it!

When did you start running?
I have danced/cheered my whole life and only recently fell in love with running. I started a women's running group at adidas "3-Stripe Sisters" to help train for the Shamrock 8k and have been keeping up since then. The group of girls I work with are phenomenal runners and inspire, challenge and encourage me everyday.

Who or what inspires you to run?
Meghan Reynolds, Natalie Budge & Liz Oldenburg - my 3-Stripe Sisters, those amazing runners I have the privilege of working with everyday at adidas.

What is your favorite running route? Why?
A good loop around the waterfront is my go-to route and always a great choice. I also love to run up Terwilliger in SW Portland. You can't beat the view and it always feels great getting to the top.

Favorite post-run meal?
Banana! I also usually chug a coconut water immediately after.

Best piece of running advice?
Make sure you take a day to rest and let your body recover. AND don't forget to foam roll!

Are you running for fun or sport?
I'm running for fun, to stay in shape, clear my mind and connect with other athletic females in Portland. I'm currently training for my first half marathon.

Who would you love to run with (doesn't have to be a runner)?
My girls. It's always great to catch up over a run and get a great workout in at the same time.

Favorite way to sweat other than run? 
I love to dance. You can find me dancing just about anywhere. It's always a lot of fun and you get a great workout (Anna's the Head Coach at University of Portland Cheer & Dance so she also knows what she's doing!). 

Prepping for Marathon Training

By Jessica Green

As a primer to our impending fall marathon training seasons, Meghan and I signed up for the Helvetia Half Marathon last Saturday - an amazing race that we recommend to all.  Meghan, who's running the Portland Marathon in October, starts her training on Monday, but I don't start my training for the NYC Marathon until mid-July.  With over a month until official training starts, I decided to to run last weekend's half hard to see where I was at since it was my first half back since my pregnancy.

Miraculously, I woke up Sunday feeling better than I felt before the race. Then I went for a hike in hilly Forest Park and was quickly reminded how much my legs need to recover from the race. Marathon training is about to begin and it's VERY important for me to take the right steps in my preparation to ensure a healthy, happy body going into training. So, I'm taking the week completely off from running and hard leg work and focusing on stretching, strength for my upper body and a little R&R.

We get asked a lot, "What should I do?" during the weeks leading up to the beginning of a marathon training plan. The answer isn't that simple and definitely isn't cookie cutter. For example, look at me. I'm taking an entire week off from running one month out from the start of my official marathon plan. Others should use this time to work towards building up to 20 miles a week or adding an additional run day over the next month.  No matter what type of runner you are or what you do in the next monthor days, the truth of the situation is that you are already in "marathon training." Albeit, it's not part of your 16-week plan, but it's still impacting how successful your training is going to be. 

The best thing to do right now is to listen to your body, identify and address any aches and pains and continue to work on becoming a stronger runner through regular strength and stretching. You've heard us say this countless times, but there's no time like right now to let it soak in.  Once your official plan kicks in and the miles start to climb (faster than you think) it gets harder and harder to find time for strength work and R&R. Use the last few days or weeks wisely whether it's a few more longer runs, adding more strength to your workouts or giving yourself a few much needed days off.  Continue to adhere to the 10% rule of increasing your mileage and your long run distance. Lastly, I recommend enjoying the final week before your official training starts with a low mileage week because you start to build as soon as you hit Week 1! 

Need more detailed advice on what you should do to prep for marathon training based on your level of fitness and training? Ask us! We are here to help and would love to guide you in the right direction!

In the meantime, I'll be doing these two stretches all week long to help my legs recover from last week:

Fall Marathon Training

Fall Marathon Training Plan Special

Train for a fall marathon with a customized, flexible training program offering continuous updates based on actual progress and training preferences plus unlimited feedback and support from a coach. The best marathon training plans are the ones that are customized to you, your fitness and your goals. 

 Training begins:

1. Portland Marathon: June 16
2. Chicago Marathon: June 23 
3. NYC Marathon: July 14

SPECIAL PRICE: $249 for 16 weeks 

Training for a marathon is a long-term, physically and mentally challenging commitment. The first goal of any marathon training is to make it to the start of race day. In other words, train smart!

Sign up for our Marathon Training Plan to learn what it means to train smart, AND, more importantly, enjoy the benefits of it as you cross the finish line. Get the most of out your marathon experience working with your own personal running coach dedicated to your goals, training preferences and providing ongoing support. Your training plan includes:

1. FLEXIBLE, FULLY CUSTOMIZED WEEKLY TRAINING SCHEDULES including detailed running workouts, cross training suggestions and strength training routines with customized pacing, distance and scheduling.
2. UNLIMITED ACCESS to your running coach throughout the entire training plan. Email your coach any day of the week to receive performance feedback and modifications for things like missed workouts, revised pacing guidelines, injury concerns or mid-training vacations.
3. TRAINING SUPPLEMENTS with detailed information about workouts, nutrition, goal setting, strength and stretching.  
   

Who is this training for? First time marathoners, marathon veterans ready to run a personal best, the injury-prone runner, any runner interested in expanding your knowledge about various training strategies and how they apply specifically towards improving your performance and overall training experience.

How do I sign up? Pay? Click here to pay and then fill out our New Client Registration Form. Contact us with any questions at 646.535.0307 or info@hotbirdrunning.com.

Fitness Friday - Triangle Pose

by Meghan Reynolds

I love yoga. It centers me, calms me and stretches out parts of my body that I didn't even know I had. Yoga is a great way to stretch post run. I like doing a short yoga sequence after runs or workouts because it doesn't feel like stretching to me. I breath deeper in a yoga pose and actually spend a bit more time in each pose versus just stretching time. 

A few of my favorite poses are Downward Facing Dog, Forward Bend (hello hamstrings!), Triangle pose (pictured), Side Angle Pose and Legs Up the Wall pose.

Recently, Triangle pose has been my go-to stretch after a run or spin class. I love it because it stretches the inside of my legs (adductors), hips, sidebody and my shoulders. If you are unfamiliar with yoga, take a few beginner classes so you can hear how to get into the poses and have the instructor adjust you - it hards to feel where your body truly is in space! Next, get a book (Rodney Yee's instruction is a personal favorite) or print out some easy yoga sequences. The Sun Salutations are a great and fairly easy to learn sequence that will stretch you out and calm you after a workout.

Interview with a Runner

This week's runner, Nikki Summer, can thank her dad next week on Father's Day for the gift of running! We LOVE her story about starting to run and also wish we could run with Tina and Amy. Nikki lives in Brooklyn and works at Etsy. Her beautiful, hilarious, awesome 18-month-old son loves going for runs with her in the jogging stroller. She's been in NYC for 14 years, but it still always feels new to her.

When did you start running?
When I was growing up, my dad was a runner. He would take me with him on short runs and log it in his journal (“Nikki ran with me today, good speed and endurance.”). I felt really cool, and it was this great father-daughter bonding time that I still remember well. I’ve been running off and on since. Running is my “me” time; it’s my mental therapy. I go kind of crazy when I can’t run. Going for a run also always reminds me why I love New York. An early morning NYC run before the city really wakes up -- brilliant.

Who or what inspires you to run?
My dad. He doesn’t run anymore, but now he’s a cyclist and is always doing century rides and other races. I hope I’m that active when I’m in my 60s, and I hope I can set that example for my son too.

What is your favorite running route? Why?
Any time I can get out of the city and run in the country I’m in heaven. Otherwise, my regular route along Brooklyn Bridge Park is hard to beat with views of the Brooklyn Bridge, Manhattan and the Statue of Liberty. If my son’s with me, we’ll end our run at a playground so he can get some exercise in too.

Favorite post-run meal?
I’d love to say something healthy like a protein shake or a banana, but honestly, a cheeseburger and a cold beer treat me right after a long run.

Best piece of running advice?
So many inspirational words of advice! But the most practical piece of advice was to use A+D diaper ointment for chafing. Super sexy, I know, but it works way better for me than any other anti-chafing stuff. A total lifesaver.

Are you running for fun or sport?
Mostly for fun, although I like to do a race occasionally to keep me motivated.

Who would you love to run with (doesn't have to be a runner)?
Tina Fey and Amy Poehler. How fun would that be?!

Favorite way to sweat other than run? 
Swimming, hiking. Anything that can get me outside and out of my headspace for a bit.

Happy National Running Day

By Jessica Green

Since 2009, the first Wednesday in June has been declared National Running Day. With the purpose behind the national call out being an opportunity for runners everywhere to "declare their passion for running." As a "passionate" runner myself, you can guarantee I'll be out there today declaring my passion and celebrating my relationship with the sport and love for hill running by participating in a trail race that's part of the Portland Trail Series.  

As a coach, it's our clients who continue to inspire me day in and day out and remind me that there a million and one ways to be passionate about running. As a result, I'd like to take this day to celebrate each and every one of our clients' accomplishments, however big and small. For some it's just getting out there and putting one foot in front of the other while others have PR'd marathons and overcome major injuries.  Whatever it is, each success is driven by some type of passion for running and we are so honored to be a part of it! 

So, today (and every day), remember that running can be a social outlet or a solitary, restorative activity. It can be the hardest thing you'll ever do or a nice casual break from the daily grind. Running encourages weight loss, a healthy mind, and personal accomplishments at any age. Running connects you with nature or the city you live within or are visiting. A run sweats out the toxins you consumed the day before and it's an excuse to walk around in workout clothes for half the day. Running makes us stronger and gives us that sore feeling we've learned to love. Running is whatever you decide you want it to be. Now is the time to define exactly what that is  . . . or is it? You decide! Either way, get out and run today . . . and don't forget your strength work!

Motivation Monday - Running & Being Sick

by Meghan Reynolds

May was suppose to be my base training month. I wanted to get my mileage back up to where it was in the winter (I took a few months off and focused on spinning, pilates and this crazy megareformer class), get faster and feel fit heading into marathon training season. That plan was seriously derailed as I got sick not once but twice. Now, I don't get sick. I lived in NYC for 5 years and got a few colds during that time. Being sick 2x in one month is not fun and it's made running really hard!

I got food poisoning and had to stop all activity for 3 days because I had zero strength and was dehydrated. The risks didn't outweigh the benefits in that scenario. Next, I got a sore throat/cold. I was tired and stuffy but I knew that sweating would make me feel better. I did a spin class, I did yoga at home and I ran. Jessica and I had decided to do a hard/fast run last week and I wanted to do it because I hadn't been able to push it on a run in a few weeks. I was sick and not feeling great but I headed out with her, figuring I can always slow down and walk if needed. We did our warm up mile and then started chatting and boom, we were running fast. I kept up for a mile or 2 and then had to back it off. After the run, I felt great. I hydrated, stretched and got a good night sleep.

This month gave me a lot of insight into running while sick. I don't always recommend it; it's definitely a choice that each person has to make because, ultimately, you know your body the best. The difference between the 2 sicks "illnesses" is sleep and hydration/nutrition. I didn't sleep for 2 nights with food poisioning (it didn't last that long, but I still felt terrible the 2nd night) and didn't eat for almost 2 days. Running on empty like that is NOT recommended. Taking days off is the best choice there. With the cold/sore throat, I was able to sleep (more soundly at least) and eat. I had calories in me, thus, felt that a run or a spin class (it was a slow spin day!) was beneficial. It helped work out some of the stiffness and soreness you feel when you are sick. Plus, with the run, just being outside, in the sun and fresh air, helped.

Next time you are sick, and asking yourself "should I run when I'm sick?", make sure you take into account your sleep and nutrition, as well as, how you feel. Being fueled and rested is a huge part of any trianing plan while healthy, thus, it could be the determining factor in whether you run or not. And, ultimately, skipping a few days, won't hurt you in the long run.

Interview with a Runner

2014 is the year of running for this week's runner, Maria Malta. Maria sucessfully completed her first half marathon this spring (one of our favorites - the Brooklyn Half!) and is gearing up for her first marathon with the NYC Marathon on her plate this fall.  Both are local races for Maria who lives in Manhattan with her husband, Steve, where she is a publicist for Legacy Recordings/SONY Music. In addition to running, she enjoys listening to music, traveling to interesting destinations, discovering new restaurants, reading, and tuning into her favorite TV shows. Congratulations to Maria on her first half and we are excited to watch her cross the marathon finish line this fall in Central Park!

When did you start running?
I started running seriously only within the last two years. Running became an outgrowth of my overall cardio workouts (boxing, cycling, elliptical, etc.).

Who or what inspires you to run?
My Father inspires me when I run. I often think of him when I am hitting a challenging hill, or feel like my tank is out of gas. He played college football and enjoyed sports, but his age and health issues prevent him from being active.

What is your favorite running route? Why?
Rain or shine, Hudson River Park; there is something serene about running along the waterfront.

Favorite post-run meal?
I enjoy a bowl of Bear Naked granola, with bananas, blueberries, strawberries and soy milk.

Best piece of running advice?
Rest days are important. It’s really hard for me not to work out, but I realize when I am rested I have better runs. The foam roller is your friend, and breathe-it’s not important if you breathe through your nose or mouth-just do it!

Are you running for fun or sport?
I enjoy running for fun/workout, as well as races.

Who would you love to run with (doesn't have to be a runner)?
I prefer to run solo. It allows me stay focused and tuned into my body and it’s easier to clear my head if I run on my own.

Favorite way to sweat other than run? 
Any type of cardio, elliptical, cycling, rowing, I really need to feel like I’ve worked out. To keep everything in alignment and to get a good stretch, I practice Iyengar Yoga.

An Apple a Day . . .

By Jessica Green

"An apple a day keeps the doctor away." The same can be said for a strength move a day for runners. Each week I preach about getting out there and doing your strength work and for the last two months I've been listening. It's made a difference. My lower back no longer aches from time to time and my hamstring doesn't feel as tight. I attribute a large part of this to my commitment to some type of strength work almost every day of the week. 

What does this look like? In our training plans we often provide suggested strength routines for both core and lower body. These routines typically take 10-15 minutes to complete. That kind of time can be difficult to carve out of our busy lives day in and day out. What's important though is trying to - or at least remembering to think about strength training on a regular basis.  For myself, this means getting down on the ground and actually doing something on a daily basis. On some days, it's only one series of planks/side planks/planks, but on other days it turns into a full blown 20-minute routine. Sometimes I'm in my pj's and other times a sports bra. No matter what it feels great to know that I've done something. The biggest benefit - I stuck to my routine and didn't let another day pass without some sort of strength.

Imagine going a week or even two without running . . . not good, right? Well, the same should be felt for two weeks of no strength.  If you're looking for one move to get you through tonight, start with bridges with knee folds.  They are great for pelvis stability, glute and hamstring strength and help prevent IT band issues. 

Lie on your back with your hands at your sides and bend your legs to bring your feet flat on the ground and about a hands length away from your buttocks. Raise your hips by firing your glutes and driving your heels into the ground. Lift up until you create a straight line from your hips to the knees. Maintain this position by firing the glutes and not flexing the lumbar spine.

Once in bridge position, alternate bringing each knee up towards your chest keeping the leg bent at a 90 degree angle. As you raise and lower each leg, keep the pelvis steady and avoid rocking back and forth. Press your arms down into the ground with your palms facing down to help keep you stable. Continue alternating knee folds for 30-60 seconds. Repeat 2x.

Trail Running Motivation

Jessica and I are fortunate enough to live in a city that has a park with 70 miles of trails - yup, you read that correctly! Forest Park, in Portland, Oregon, is a magical, inspiring, incredible and sometimes, well  most of the time, a humbling place! The hills can be unrelenting depending on the trail you choose. It's worth the pain because you feel as if you are a million miles away from cars, phones and noise. 

We love running in Forest Park however, early in our training season, it can take a lot of motivation to get us there. To keep us motivated, we signed up for a hilly half-marathon in July, thus we need to run hills! We also signed up for a trail race series. It's a fun, casual race environment but what is great is that because there's timing and a group of people, we naturally run faster.

During our trail race last week (and Jessica's first trail race!), we came up with our top tips for keeping us and you all motivated to hit the trails:

1) Sign up for a series or a trail running group - strength in numbers!

2) Start small - no need to conquer an 8 mile trail run or the hilliest route on your first couple of runs.

3) Sign up for a hilly race - this will force you to train on hills.

4) Take your watch off - don't let your slower pace distract you. Just head into the trails and run.

5) Instagram your runs - you will make all your friends jealous!

Have fun in the trails!

Interview with a Runner

Sometimes the best inspiration comes from hearing what inspires others. This week's runner, Jenna Horne, is one of those examples. We got to know Jenna through her dedicated training and involvement with Team Fox last fall. Jenna lives on the North Shore of Massachusetts with her husband and their two (very) fluffy cats. She works in the Wedding & Events industry and loves all things party planning, so it's no surprise that her most recent obsessions include DIY projects in their new home and her veggie garden as well as local craft beer (she loves checking out breweries in New England and has even dabbled a little in home-brewing). I think we know what Jenna will be drinking at the finish after her next race!

When did you start running?
I started running about 4 years ago as a way to get in shape. I’ve never been one to enjoy working out in a gym so running was a great way to get moving without being stuck inside. I ran my first 5k in 2011 and then a few months later I completed my first half marathon. Most recently I completed two marathons (New York and Boston) in the past 6 months. I'm totally hooked and can't wait for my next marathon!

Who or what inspires you to run?
My sister, Lauren, first inspired me to run. I watched her & my brother-in-law complete the Chicago Marathon in 2010 and it was so inspirational! After that I had so much more respect for running—especially marathon running. Two years later I watched her complete the Boston Marathon in 90+ degree weather. That proved to me that running a marathon is so much more than just logging miles; it’s about setting a personal goal, committing to it, and accomplishing it. Lauren is the reason I became interested in distance running. However, it was my Uncle Frank’s resolve to achieve anything while living with Parkinson’s Disease that made me want to run for my 1st marathon with Team Fox this past November. It was so amazing to have my whole family in NYC to cheer me on—especially the two people who have inspired me the most! Seeing them on the sidelines that day was a great reminder of why I love running.

What is your favorite running route? Why?
My favorite place to run is along the back shore in Gloucester, MA. I found the perfect 7 mile run right along the water. You get a nice breeze and a beautiful view- nothing better!

Favorite post-run meal?
Anything that is accompanied with a good beer.

Best piece of running advice?
Listen to your body. It's so important to be in-tune with your body and its limitations. A great piece of advice from my friend Brittney who is also a runner and NYC marathon finisher!

Are you running for fun or sport?
I run for fun and the sense of accomplishment. Growing up I was never really athletic. I love that running is something you can do at your own pace and for your own reasons.

Who would you love to run with (doesn't have to be a runner)?
I would love to run with Shalane Flanagan because she’s a hometown hero on the North Shore of Massachusetts and I’d love to get advice from her.

Favorite way to sweat other than run? 
I love to swim. Not only is it a great way to cross-train because it’s low impact on your body, but the water is also so calming.

Post-Pregnancy Lunges

By Jessica Green

Ask any fitness professional for recommended exercises to do post-pregnancy when returning to running and they are most likely going to include Clock Lunges as part of a suggested routine. This is because after pregnancy it's especially important to rebuild hip and pelvis stability.

Clock lunges improve hip stability PLUS ankle and knee stability while moving through all planes of motion. So, while these lunges improve stablity in the hips after pregnancy, they also help develop overall balance, activation and mobility for key running musculature. This is especially important for injury prevention and returning to running with proper strength and trunk support after carrying your baby for 9 months. Whether you gave birth a few months ago or over a year ago, considering adding clock lunges into your strength routine a couple times a week.

INSTRUCTIONS
1. Imagine you are standing in the center of the face of a clock.
2. Keeping your right foot planted, step forward to “12 o’clock” with your left foot, reaching your arms forward at shoulder height at the same time.
3. Push off the left foot and bring your feet back together.
4. Continue lunging and reaching counter-clockwise around the clock with your left foot. Try to get at least 7 lunges in. Repeat 3 times around with each foot.

* Make sure to warm up with some dynamic stretching for at least a few minutes before doing this exercise. Do not do these exercises until you are cleared by a medical professional to start exercising. 

All Runs Are Not Great

by Meghan Reynolds

Not every run is going to be a great one. To be honest, some runs just plain suck - you are tired, your legs are sore, it's rainy, it's windy, it's too hot, etc. The good news - it's okay! The bad runs help us realize how awesome a great run feels. It's also a sign that you are over training and your body needs to rest.

If you are scheduled to run and one of the above applies, first figure out if the run is going to cause you pain. If so, it might be best to skip it; if you are just generally lethargic and using the weather as an excuse, lace up those sneakers and go! The easy run might be what you need to snap out of a funk.

Here are my tips for getting through a not-so-great run:

1. Put on some good music - music is a huge motivator and can help to distract you.

2. Enjoy the scenery - look up and see where you are running.

3. Slow down - you don't have to run hard or fast. Take it easy.

4. Phone a friend - have a friend meet you for a social run.

5. Stop and walk - if the run really isn't happening, don't force it. Sometimes, a run just isn't what your body needs.

Stretch It Out

by Meghan Reynolds

As you've probably read from our newsletter and other posts this month, we are focusing on recovery. It's vital for your muscles and your brain!

One of my favorite ways to recover is with a slow, easy yoga class. It's not always easy to get to a class because of work, life, running and socializing! So, in order to stretch out, quiet my mind and let my muscles streth and relax, I do a series of my favorite yoga moves. It's not a flow so it's easy (or easier) for everyone. 

When I'm in the midst of high mileage or really busy weeks, I keep my yoga mat out and that minds me to get on the mat and stretch. 

Here are 3 of my favorite moves:

Downward facing dog: This pose stretches everything - from your calves to your hamstrings to your back. It's a great one to do first thing in the morning and after a run.

How to do it: start on your hands and knees. Exhale and lift your knees up, sending your butt up and back towards the wall behind you. Don't extend your legs totally straight. Keep them slightly bent (your hamstrings will thank you). Press your thighs back - you want most of the weight to be in your legs. Pedal out your legs by extending one leg while keeping the other bent and then switch. Hold for 30 seconds at least.

Runner's lunge: This pose stretches your hip flexors, shoulders and hips. You can also do this pose with your back knee on the ground.

How to do it: Start on your hands and knees and step your right foot up between your hands. Extend your left leg straight and slowly raise up. Lift your arms over your head if comfortable. Keep your knee over your ankle and keep lifting up through your torso. I almost feel like I'm trying to lift my torso off my hips. Hold for 10-30 seconds. To switch, bring your hands back down to the mat and then switch your legs.

Triangle pose: Stetches inner thighs, torso and back.

How to do it: Step your legs about 3 feet apart, sideways. Turn your right foot out and keep your left foot slightly turned inwards. Your right heel should line up with your left arch or left heel. Extend your arms out on an inhale. On the exhale, tip your torso over your right leg and bring your torso down. Hold for a few breaths and then switch to the other side.