Workout Love: Giveaway!!!!

Now that we’re officially into Spring marathon season, I have a question for all of you:

What’s your favorite type of running workout?

  • Long Run
  • Tempo Run
  • Hill Workout
  • Fartleks
  • Yasso 800s
  • Mile Repeats
  • Ladders
  • Progressive Run
  • Something else I’ve never heard of?
Which is your fave? (Image courtesy of

Which is your fave? (Image courtesy of

I’d have to say that my absolute hands-down favorite is the Tempo Run.

I dig having a longer run where I have a chance to warm up and then kick a little butt for  some miles and then cool down. I always feel like my cool down miles seem SO much easier than ever before and they’re usually 8-8:15s.

What I love the most about Tempo Runs is that they give my confidence. I sometimes struggle to find a happy pace, but once I do I remember than I CAN run that tempo. When the cool down miles are a piece of cake–they are really around marathon pace–I start to believe I CAN reach my goals.

I’ve shied away from hard work in the past, but that’s the old me. Maybe that’s why I dig Tempo runs so much more now: I’m not afraid to work hard and feel uncomfortable. After all, if I want to achieve what I’ve never done before, I gotta step outside of my comfort zone to do it, right?

Do it.

Do it.

Don’t go away so fast! Tell me what your favorite type of run is in the comments and be entered to win one of my favorite run accessories: a Sparkly Soul Headband for your next awesome workout! THREE winners will be chosen at random and announced this Friday.

Now go out and run!

Putting Out 100%

A common question I get from runners is, “How can I get faster?” My answer is always the same, “Run harder in practice and you’ll run faster on race day.”

Most newbie runners are given the same advice when they take up running, which is to run slow because the miles are what count, not how fast you do them. They get stuck in this pattern of running a slow-to-moderate pace for every single run and then they wonder why they feel so fatigued in the middle of their race and don’t meet their goal time.

Run Clubbers put out 100% together and get faster together.

HOW FAST you run your runs is just as important as HOW FAR your runs are.

You gotta put out 100% every time.

Me, putting out 100%

When you train slow, you will run slow in your race. If you want to get faster you have got to start by being honest with yourself. You’re not putting 100% into every single workout, are you?

Confession: I’m not. There. I said it. It’s out there. I put out about 80% of the time. I know where I need to put more effort and I’m working on it. In fact, my doctor and I are both working on it. You see, we’re putting our heads together to do everything possible for my body so that I will some day soon go into remission. Drugs, diet, resting, but most importantly, staying on top of all of it.

I am scared of my disease taking over every single workout, so I don’t always put 100% into every single minute because it makes it all the more frustrating when I have to stop dead in my tracks and take care of business. Problem is, this is a lousy way to set a PR and I’m getting nowhere with it. So I’m adapting.

Treadmill = Adaptation. Treadmill haters, you can suck it.

Today I put out 100%. I could have stopped, slowed down, done an easy run instead of a tempo run. But I didn’t. And I feel awesome because I didn’t.

I put out 100%.

Did you? Or did you do the same old thing at the same old pace for the same old repetitions at the same old weight?

Testing your limits and exploring your edges is the only way to get better at your sport. You have to push harder, run faster, run longer in order to see a change in your body and in your time. That is the only way. Speed work, hard hills, challenging weights, one more mile, a longer yoga class. Start now! Push. Put out 100%. I bet you surprise yourself with what you can do. Go ahead, give it a shot and watch the changes roll your way.

Now go out and run.

When was the last time you really put out 100% in a workout? How often does that happen? Do you put out in your runs but not in the gym? Tell me about it.

Making Every Run Count

You know those days when it’s all you can do to just make it out the door for a run? Yeah, everybody has days like those, even the best runners in the world have days like those. My gorgeous husband was just saying the other day that he didn’t want to go run but once he did, he knew he’d be fine. You know what? He was. And you will, too.

You see, even the I’m-barely-motivated-enough-to-get-myself-to-put-one-foot-in-front-of-the-other runs have a purpose. And sometimes you might surprise yourself and end up having a super-speedy awesome run without planning on it. Every run counts in the grand scheme of things and the benefits are different for each of them.

Long Runs: Build endurance, log miles, catch up with a friend, clear your head.

Tempo Runs: Build speed, challenge your body, feel like you kicked your own butt.

Hill Repeats: Build strength, learn to appreciate the flat road, see how far you can go before you barf.

Easy Shake-Out Run: Promote muscular healing, enjoy your run, avoid prolonged soreness.

Five-Miler You Barely Made It Through AND Super-fast 20 Minute Treadmill Run: Ego boost, calorie burner, feel that sense of accomplishment.

You see? No matter how much time you have or how many miles you cover, each run can benefit you in the long run. So next time you’re thinking about throwing away a run because you only have half an hour, DON’T. Use every second of that half hour to put your heart into your workout. Remind yourself that, even though you think it’s pointless to go slog out a run, you can make every single run count, all you have to do is take the first step.

What are you waiting for? Go out and run!