Using random.org to find the winner......it was determined that....
JESSIE OBERG wins the Asics running tee!! Congrats Jessie!
Thank you to everyone who entered. Stay on the look out, there may be another *free* surprise next week!
One more thank you to Runner's Corner for donating!
Showing posts with label fun. Show all posts
Showing posts with label fun. Show all posts
Friday, July 15, 2011
Tuesday, July 12, 2011
Why Local Running Stores Are the Best Choice
Most of us are tempted to go to our nearest Big 5, Sporting Goods, Kohl's.....even Payless to buy our running shoes. Why is this a good idea? Because they are cheap. Why is this a bad idea? Because you are not going to get the quality that you need as a runner. Cheap shoes are okay. I bought a $40 pair once. But they lasted me only about 2 months and I could immediately tell the difference in quality. However, the shoes I spend $80-$100 on last me 5-6 months. They cost twice as much, but they last more than twice as long. You do the math...its worth the expense.
That being said, I am a strong advocate for local running stores. The employees are almost always highly trained and very experienced runners. They will watch your gait and fit you with the shoe best for your running style. They know so much about the different kinds of shoes and what the differences are between them all. They can help you decide if you want a really light shoe or if you want more cushion. They can help you overcome that "but this shoe is prettier" mentality.
Not only are local running stores good for helping you find the right shoe, they offer a myriad of stuff you won't find at the big name retailers. They will offer things like running clubs, fun local runs, and running seminars.
My local go-to running store is Runner's Corner. The staff is professional, friendly and so incredibly helpful. Every single employee is a competitive and knowledgeable runner. They know their stuff. I trust them completely to help me find the best shoe for me. I am so impressed with their staff because they aren't salesy or pushy. They aren't there to make you buy the most expensive shoe. They are there to help you find the shoe that is going to make you love running. The employees make you feel cared about as an individual and not just as a customer.
Runner's Corner---Personalized shoe fitting and analysis with an emphasis on prevention, technique, strengthening, and independence... running gear of every imaginable type! www.runnerscornerutah.com
Runner's Corner also has a large running club called the Sojourners. This club is awesome. They have a few different "teams" that allow any level of runner to participate. They have their elite running team that trains like crazy and wins races and they also have their fun running team for anyone who wants to join. Many of the local running stores will have some sort of club or team. The Sojourners is fun because they usually meet at least once a week for group runs. This helps you get to know your area and to discover new runs. You will meet other runners and be motivated. It is fun running with groups and having friends to chat with. Any runner is welcome no matter your skill level. If you are anywhere within 40 minutes of the Sojourners it is definitely worth the effort to make it to their group runs.
The other thing I love about Runner's Corner is their seminars. They invite well known runners, coaches, nutritionists, etc. to speak. The seminars are fun and informative.
Hawk Harper, owner of Runner's Corner is one of the nicest and most generous people I have ever met. He runs his store the same way. You know you can trust them. He gives generously to the running community through his service, time and knowledge. You will not find a more genuine running store owner.
Visit Runner's Corner on Facebook, at their website and in Orem to check out their awesome stuff and amazing staff.
Check back on the blog tomorrow for a FREE GIVEAWAY of some sweet running gear from Runner's Corner!!
That being said, I am a strong advocate for local running stores. The employees are almost always highly trained and very experienced runners. They will watch your gait and fit you with the shoe best for your running style. They know so much about the different kinds of shoes and what the differences are between them all. They can help you decide if you want a really light shoe or if you want more cushion. They can help you overcome that "but this shoe is prettier" mentality.
Not only are local running stores good for helping you find the right shoe, they offer a myriad of stuff you won't find at the big name retailers. They will offer things like running clubs, fun local runs, and running seminars.
My local go-to running store is Runner's Corner. The staff is professional, friendly and so incredibly helpful. Every single employee is a competitive and knowledgeable runner. They know their stuff. I trust them completely to help me find the best shoe for me. I am so impressed with their staff because they aren't salesy or pushy. They aren't there to make you buy the most expensive shoe. They are there to help you find the shoe that is going to make you love running. The employees make you feel cared about as an individual and not just as a customer.
Runner's Corner---Personalized shoe fitting and analysis with an emphasis on prevention, technique, strengthening, and independence... running gear of every imaginable type! www.runnerscornerutah.com
Runner's Corner also has a large running club called the Sojourners. This club is awesome. They have a few different "teams" that allow any level of runner to participate. They have their elite running team that trains like crazy and wins races and they also have their fun running team for anyone who wants to join. Many of the local running stores will have some sort of club or team. The Sojourners is fun because they usually meet at least once a week for group runs. This helps you get to know your area and to discover new runs. You will meet other runners and be motivated. It is fun running with groups and having friends to chat with. Any runner is welcome no matter your skill level. If you are anywhere within 40 minutes of the Sojourners it is definitely worth the effort to make it to their group runs.
The other thing I love about Runner's Corner is their seminars. They invite well known runners, coaches, nutritionists, etc. to speak. The seminars are fun and informative.
Hawk Harper, owner of Runner's Corner is one of the nicest and most generous people I have ever met. He runs his store the same way. You know you can trust them. He gives generously to the running community through his service, time and knowledge. You will not find a more genuine running store owner.
Visit Runner's Corner on Facebook, at their website and in Orem to check out their awesome stuff and amazing staff.
Check back on the blog tomorrow for a FREE GIVEAWAY of some sweet running gear from Runner's Corner!!
Monday, July 4, 2011
Fun Training Runs
Happy 4th of July!! Celebrate America's Freedom with a run!! The best way to celebrate!
For those of you you are coaches or members of running groups, here are some ways to get in a good run while also having a blast. These ideas come from my former high school coach. It is especially helpful to make runs fun if you are a high school coach....I find high school runners often need as much motivation as you can give them. But it is also good for any age group. Running needs to be fun, it can't always be so serious.
Run Idea #1: Poker Run
This one takes a bit of preparation. Find 5 houses or destinations (like stores) that you can trust with a deck of cards. Divide your runners into groups and tell them the location of each deck of cards. The groups must go to each destination and pick a card from the deck. The group that returns with the best poker hand wins! The groups do not have to go to the destinations in any order, just how they choose. You can also set a time limit if you desire.
Run Idea #2: Slurpee Run
On 7/11 (July 11) all 7-11's give out free slurpee samples. It is fun to map out all the nearest 7-11's to your starting location and run to each one to sample their slurpees. You can do this any day of the year though; maybe have a certain 7-11 destination and each runner can get a slurpee when they get there. You could make it far enough away that you could have a car there to shuttle back to the starting point, or have it be a halfway point.
Run Idea #3: Ultimate Frisbee
This is the ultimate cross-training activity for any cross-country runner. We may not be very coordinated, but any runner can play ultimate frisbee. For those of you who don't know how to play, divide into 2 teams. Each team passes the frisbee to other teammates, trying to make it into the specified end-zones. You cannot run or take a step once you have the frisbee in your hand. No tackling. This is a fun game for a cross-training day, or a fun recovery workout.
Run Idea #4: Endless Relays
This is usually done on a track, but doesn't have to be. You can choose any distance, but I have only ever done it with 200s and 400s. Endless relays are a fun way to do a speed workout and not get very much recovery time. With 400s, you pair up each runner with someone similar to them in speed. You can have some sort of baton, or just do hand slaps. So each runner runs a 400, and as they finish and pass off the baton, the next runner starts. This means your runners only have the amount of time it takes their partner to run a 400 as rest time. It is really difficult. I've done anywhere from 8-20 400s this way.
If you choose to do it as a 200m workout, the runners get in groups of threes. The rest then becomes 400m and makes the workout a bit easier. Either way, it is a really good, hard workout, but makes it more fun than repeats.
What are ideas you have used to make training runs fun? Comment so we can build the list!
For those of you you are coaches or members of running groups, here are some ways to get in a good run while also having a blast. These ideas come from my former high school coach. It is especially helpful to make runs fun if you are a high school coach....I find high school runners often need as much motivation as you can give them. But it is also good for any age group. Running needs to be fun, it can't always be so serious.
Run Idea #1: Poker Run
This one takes a bit of preparation. Find 5 houses or destinations (like stores) that you can trust with a deck of cards. Divide your runners into groups and tell them the location of each deck of cards. The groups must go to each destination and pick a card from the deck. The group that returns with the best poker hand wins! The groups do not have to go to the destinations in any order, just how they choose. You can also set a time limit if you desire.
Run Idea #2: Slurpee Run
On 7/11 (July 11) all 7-11's give out free slurpee samples. It is fun to map out all the nearest 7-11's to your starting location and run to each one to sample their slurpees. You can do this any day of the year though; maybe have a certain 7-11 destination and each runner can get a slurpee when they get there. You could make it far enough away that you could have a car there to shuttle back to the starting point, or have it be a halfway point.
Run Idea #3: Ultimate Frisbee
This is the ultimate cross-training activity for any cross-country runner. We may not be very coordinated, but any runner can play ultimate frisbee. For those of you who don't know how to play, divide into 2 teams. Each team passes the frisbee to other teammates, trying to make it into the specified end-zones. You cannot run or take a step once you have the frisbee in your hand. No tackling. This is a fun game for a cross-training day, or a fun recovery workout.
Run Idea #4: Endless Relays
This is usually done on a track, but doesn't have to be. You can choose any distance, but I have only ever done it with 200s and 400s. Endless relays are a fun way to do a speed workout and not get very much recovery time. With 400s, you pair up each runner with someone similar to them in speed. You can have some sort of baton, or just do hand slaps. So each runner runs a 400, and as they finish and pass off the baton, the next runner starts. This means your runners only have the amount of time it takes their partner to run a 400 as rest time. It is really difficult. I've done anywhere from 8-20 400s this way.
If you choose to do it as a 200m workout, the runners get in groups of threes. The rest then becomes 400m and makes the workout a bit easier. Either way, it is a really good, hard workout, but makes it more fun than repeats.
What are ideas you have used to make training runs fun? Comment so we can build the list!
Sunday, June 19, 2011
The Devil Inside Your Head
If you want to overcome the voice in your head that tells you "you can't", you must find the voice inside your heart
Every one of us must battle against ourselves, against that voice in your head that tells you to stop, you are too tired, you can't do it. But you can. There is always more left in you. You just have to learn how to access that power. To learn to access that reservoir of strength deep inside your soul, you must overcome the fear of pain. Fear is what keeps you from pushing yourself past that limit. But you have the ability to overcome fear. Will is the greatest power in the universe (k, I stole that from Green Lantern, which is a great movie btw).
If you can master your will, you can master control of your mind. It is one of the hardest things to do. I know. You have to learn to trust in your training and trust in your body.
When you can let everything go in a race and kind of 'tune out' and just run that is when you will have your best races. Stop over-thinking. When you analyze every single thought and every single move, you are thinking way too much. Stop thinking about how much your body hurts. Stop thinking about how many people have passed you. Stop thinking about if your hair looks cute (admit it, you've had this thought in a race before). Instead, focus on the moment. Focus on your breathing. Focus on how strong you are. Focus on how exhilarating each moment is. Focus on your strengths.
Push that voice inside your head aside and be the stronger person. Overcome the doubt and fear you have. It takes practice and it takes courage. Its something you must practice on every single training run.
Courage isn't being fearless, it is having the strength to overcome fear
How do you overcome that voice in your head?
Wednesday, June 15, 2011
It's a Hill, Get Over It!
Love hills and they will love you back
I took a good friend on a trail run today. Its a gorgeous trail with an amazing view. What I forgot to tell her was the mile and a half climb to get to the nice flat easy part. As she struggled up the hill, cursing my name with every step I'm sure, I got thinking. How can I make running hills easier? What is it about running hills that is so different than just running in a flat neighborhood?
Hills are a totally different beast than running flat. There's adjustments your body needs to make. You have to change your stride, your mindset. Hills are intimidating. But they don't have to be.
Uphill
You have to shorten your stride and take tiny little baby steps. One foot in front of the other, that's all it takes. Short and quick, short and quick. My coach yells that at us over and over. Short and quick! But it helps so much. Before you know it, you'll suddenly be at the top!
A common mistake many runners make is to stop as soon as they get to the top of a hill. Its fine to stop if you need to catch your breath, but put in a quick surge at the top before you stop. This will teach your body to keep going after you feel like you've given it your all. It will also give you a huge advantage in races. You'll blow the competition out of the water with just a short surge right before the crest of a hill. Mentally it's incredible for your psyche to push past that hard point, and for your competition it crushes their psyche!
Some hills are huge. They are daunting. It looks like they go on forever. But the view at the top is going to be so worth it! Don't let hills intimidate you. Tell yourself "I am good at hills. I am going to kill this hill. I am strong." This mantra is what really helped me in the race that changed my life. When I got to the hills, I had practiced telling myself how good I was at them, and when the time came to race on them..I dominated them. I crushed those hills into the ground! You be in control of the hill, don't let it be in control of you. Attack the hill. Attack it like nobody's business. I'm not saying sprint up the hill. You'll tucker out in 2 seconds. But attack it with confidence. And if you have to walk, its OK.
Downhill
Let gravity pull you down the hill. Don't slow yourself down, this is an easy way to get shin splints. That being said, don't let gravity cause you to run out of control down the hill either. Try and find a nice balance between putting on the brakes and letting yourself go.
Next time you look up and see that daunting hill in front of you what are you going to think? I hope its something along the lines of "I've got you where I want you, now I'm going to SMASH you!" and then you laugh evilly to yourself and dominate those hills.
I took a good friend on a trail run today. Its a gorgeous trail with an amazing view. What I forgot to tell her was the mile and a half climb to get to the nice flat easy part. As she struggled up the hill, cursing my name with every step I'm sure, I got thinking. How can I make running hills easier? What is it about running hills that is so different than just running in a flat neighborhood?
Hills are a totally different beast than running flat. There's adjustments your body needs to make. You have to change your stride, your mindset. Hills are intimidating. But they don't have to be.
Uphill
You have to shorten your stride and take tiny little baby steps. One foot in front of the other, that's all it takes. Short and quick, short and quick. My coach yells that at us over and over. Short and quick! But it helps so much. Before you know it, you'll suddenly be at the top!
A common mistake many runners make is to stop as soon as they get to the top of a hill. Its fine to stop if you need to catch your breath, but put in a quick surge at the top before you stop. This will teach your body to keep going after you feel like you've given it your all. It will also give you a huge advantage in races. You'll blow the competition out of the water with just a short surge right before the crest of a hill. Mentally it's incredible for your psyche to push past that hard point, and for your competition it crushes their psyche!
Some hills are huge. They are daunting. It looks like they go on forever. But the view at the top is going to be so worth it! Don't let hills intimidate you. Tell yourself "I am good at hills. I am going to kill this hill. I am strong." This mantra is what really helped me in the race that changed my life. When I got to the hills, I had practiced telling myself how good I was at them, and when the time came to race on them..I dominated them. I crushed those hills into the ground! You be in control of the hill, don't let it be in control of you. Attack the hill. Attack it like nobody's business. I'm not saying sprint up the hill. You'll tucker out in 2 seconds. But attack it with confidence. And if you have to walk, its OK.
Downhill
Let gravity pull you down the hill. Don't slow yourself down, this is an easy way to get shin splints. That being said, don't let gravity cause you to run out of control down the hill either. Try and find a nice balance between putting on the brakes and letting yourself go.
Next time you look up and see that daunting hill in front of you what are you going to think? I hope its something along the lines of "I've got you where I want you, now I'm going to SMASH you!" and then you laugh evilly to yourself and dominate those hills.
Monday, June 13, 2011
Making Training Fun
A comfort zone is a beautiful place, but nothing ever grows there.
Are you stuck in a training rut and getting bored? Are you getting sick of running? Do you dread going on runs but somehow force yourself to do it because you know its supposedly good for you? It doesn't have to be that way! I promise running can be a blast. How? Here's a few ideas:
Don't do the same run every day! I know a lot of people that get in this habit. It makes running sooooo boring. You gotta find different routes to do. Starting from your house every run gets monotonous. You don't have to drive far, heck drive two blocks and start there. At least its different.
If you live in a place with hills, parks or mountains, discover trail running. I could do the same trail for a week and not get sick of it. Trails are God's gift to runners. Every state I've been to has some sort of trail for runners/bikers/walkers. Find yours. Ask around if you don't know where the closest trails are to you. Get a map at your local tourist information office.
Trails aren't only good to shake things up, they make you a stronger runner. Nice dirt hiking trails are full of rocks and hills which strengthen your legs and your ankles. One of my teammates always runs her fastest when she trains solely in the mountains.
For those of you who really do have no access to any sort of trail or pathway, don't be discouraged. There are tons of other ways to spice up your runs.
One of my favorites, because of its flexibility, is fartleks (as defined in my guide to running jargon). Pick a streetlight, a telephone pole, a mailbox, a crack in the sidewalk....any point you want and increase your pace to that point. You can go however fast you want, as long as its faster than what you were running. Make each fartlek a different length. Pick different landmarks to run to.
Buy a sexy piece of running apparel. Seriously. I have this one tank top that I just feel so freakin cool in. And I have a favorite pair of running spandex that I love wearing. Sometimes when I need that extra boost it helps to wear all my favorite running apparel. I also have a pair of shoes that I think are sooo sexy. Everytime I wear them I can't help but just run fast because I love them so much. They are hot. Which makes me feel hot. Which makes my run that much better :)
I usually have my iPod on shuffle when I'm running. It gets old skipping all my boring sappy songs (think Titanic. Great lullaby song, terrible running up a giant hill song). So make yourself a running playlist! Add songs that are upbeat, songs that are funny, songs that would make your run fun. Add some songs that make you want to dance. I can't say I've never started dancing in the middle of a run....
Sometimes its nice to go on a run, leave your watch behind, forget about pace and just run. Don't worry about how fast or how long you are going, just enjoy being one with yourself.
If you always run on the treadmill.....can I just say, no wonder you hate running! Okay, personal opinion, but I would rather drive nails into my forehead then run any longer than 20 minutes on a treadmill. Get your butt outside and run.
Other ways to spice up your training....don't run the same pace, the same amount of time or the same distance every single day. I like to have 3 hard days, 3 easy days and 1 rest day every week. My hard days I run longer and/or faster and my easy days I run comfortably. On my rest day, I do nothing. Its hard. But it is so good for your body. If you don't want to take a complete rest day, at least have one day a week of no running.....do some sort of cross-training to give your body a rest.
Join a running group. A lot of running stores have community running groups for people of all ages and levels. Its a great way to make friends and find running buddies.
Running can be fun. I swear. I promise. I mean why would so many people run if it wasn't fun? Try these things and see if it helps spice up your training.
What are some things you do to keep from getting stuck in a rut?
Are you stuck in a training rut and getting bored? Are you getting sick of running? Do you dread going on runs but somehow force yourself to do it because you know its supposedly good for you? It doesn't have to be that way! I promise running can be a blast. How? Here's a few ideas:
Don't do the same run every day! I know a lot of people that get in this habit. It makes running sooooo boring. You gotta find different routes to do. Starting from your house every run gets monotonous. You don't have to drive far, heck drive two blocks and start there. At least its different.
If you live in a place with hills, parks or mountains, discover trail running. I could do the same trail for a week and not get sick of it. Trails are God's gift to runners. Every state I've been to has some sort of trail for runners/bikers/walkers. Find yours. Ask around if you don't know where the closest trails are to you. Get a map at your local tourist information office.
Trails aren't only good to shake things up, they make you a stronger runner. Nice dirt hiking trails are full of rocks and hills which strengthen your legs and your ankles. One of my teammates always runs her fastest when she trains solely in the mountains.
For those of you who really do have no access to any sort of trail or pathway, don't be discouraged. There are tons of other ways to spice up your runs.
One of my favorites, because of its flexibility, is fartleks (as defined in my guide to running jargon). Pick a streetlight, a telephone pole, a mailbox, a crack in the sidewalk....any point you want and increase your pace to that point. You can go however fast you want, as long as its faster than what you were running. Make each fartlek a different length. Pick different landmarks to run to.
Buy a sexy piece of running apparel. Seriously. I have this one tank top that I just feel so freakin cool in. And I have a favorite pair of running spandex that I love wearing. Sometimes when I need that extra boost it helps to wear all my favorite running apparel. I also have a pair of shoes that I think are sooo sexy. Everytime I wear them I can't help but just run fast because I love them so much. They are hot. Which makes me feel hot. Which makes my run that much better :)
I usually have my iPod on shuffle when I'm running. It gets old skipping all my boring sappy songs (think Titanic. Great lullaby song, terrible running up a giant hill song). So make yourself a running playlist! Add songs that are upbeat, songs that are funny, songs that would make your run fun. Add some songs that make you want to dance. I can't say I've never started dancing in the middle of a run....
Sometimes its nice to go on a run, leave your watch behind, forget about pace and just run. Don't worry about how fast or how long you are going, just enjoy being one with yourself.
If you always run on the treadmill.....can I just say, no wonder you hate running! Okay, personal opinion, but I would rather drive nails into my forehead then run any longer than 20 minutes on a treadmill. Get your butt outside and run.
Other ways to spice up your training....don't run the same pace, the same amount of time or the same distance every single day. I like to have 3 hard days, 3 easy days and 1 rest day every week. My hard days I run longer and/or faster and my easy days I run comfortably. On my rest day, I do nothing. Its hard. But it is so good for your body. If you don't want to take a complete rest day, at least have one day a week of no running.....do some sort of cross-training to give your body a rest.
Join a running group. A lot of running stores have community running groups for people of all ages and levels. Its a great way to make friends and find running buddies.
Running can be fun. I swear. I promise. I mean why would so many people run if it wasn't fun? Try these things and see if it helps spice up your training.
What are some things you do to keep from getting stuck in a rut?
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