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Category Archives: Training
Rest Easy: Take a Chill Pill Once a Week
A rest day—closely related but slightly different from a recovery day, is a day when you don’t train. Block your running shoes from your peripheral vision and relax. Do not think about taking a quick run around the block, do not think about miles, distances or split times—literally, stop and smell the flowers. Consider this your day to recharge, reenergize and restore your body and mind. Not only will it give you a much-needed break from the grind of training but it will give your body the ability to gain strength, energy, restore essential glycogen levels and prevent overuse injuries.
Continue reading “Training: Rest Days” »
Leave a comment | Tagged foam roller, lower leg, stretches, tight calf
1. Miller Sunglasses, Roxy, $80; 2. Nike V-Neck Tank, Nordstrom, $28; 3. Camelbak Delaney Plus, roadrunnersports.com, $39.99; 4. Outdoor Visor, The North Face, $20; 5. Sport Sunscreen Stick SPF 50, Banana Boat, $6.50; 6. K2 Endurance Sunblock SPF 50, drugstore.com, $11.99
Stay Cool in Summer’s Hot Heat
The Pacific Northwest’s cool and cloudy summers make me yern, beg even for just a glimpse of blue summer sky. While we plead for sunshine, parts of the country are well into their summers, temperatures reaching into the 90s and 100s in the south and the ubiquitous humidity blasting the East Coast. Running in the heat doesn’t have to be torturous. Taking just a few precautionary steps can keep you running through the summers and into a fall race or marathon.
1. Stay Cool: Alter Your Running Schedule
You may need to alter your running schedule to catch the coolest parts of the day – morning or night. Depending on your schedule, if you’re a early bird or a night owl, pick what works best for you. We don’t recommend mid-day runs when the sun is at it’s highest and brightest. Dehydration, sunburn or sun stroke are all common risks for doing any intense activity in the heat.
2. Stay Hydrated: Drink Up
Depending on the temperature, length of your run and how much you sweat, carry a water bottle or a hydration belt during your run. If you’d rather not run with a belt or a bottle, tuck a few dollars into your running shorts and plan a stop at a conveneince store for water or a sports drink.
And don’t forget the rules of hydration before you head out the door – drinking 16 to 20 ounces of liquid should keep you hydrated but not overhydrated.
Continue reading “Training: Summer Running” »
Leave a comment | Tagged heat, safety, summer running, sun protection
Denny Creek Trail #1014 is a short hour-long drive from Seattle
Take a Hike, Literally
We hit the Denny Creek Trail this past weekend for a hefty but much needed hike – taking a brief break from running for an an invigorating 8-mile climb through woods, over snow and finally to a spectacular waterfall. Cross training is not only good for your body but your spirit as well and hiking is the perfect way to get some fresh mountain air, hug a tree and stop to smell the wildflowers. Hopefully it will invigorate your training while you work up a sweat. We love to incorporate short spurts of running on the climb up—almost like mini hill repeats, stopping whenever we need a break. Don’t overlook cross training, your body will thank you for it!
Leave a comment | Tagged cross training, Denny Creek Trail, hiking, northwest, rest
NaLa Seattle was created by friends and moms Laurie Barokas and Nancy Cirillo for active, busy moms looking for stylish but comfortable gym to street clothing. Their line of tops, bottoms and jackets offer the perfect blend of performance wear and street style. Check them out at Finch and Sparrow in Seattle or see nalaseattle.com to find out more.
Leave a comment | Tagged active, lifestyle wear, moms, NaLa Seattle
Stop or Go? Running Through Pain
Runners know pain. We live, train and run with it. We push through it during long runs and races, ignoring the aches and pains, tweaks and creeks, waiting for the endorphins to carry us through to the end. If there’s one thing runners know how to do, it’s how to transcend pain by using willpower and determination.
But knowing when your pain has passed a point of just being uncomfortable and into the zone of serious injury is something all runners should constantly be assessing. Knowing your limits and your body will help you understand when to stop if the pain is too much. Here are some tips to help you know when enough is enough.
Continue reading “Training: Running Through Pain” »
Leave a comment | Tagged pain, pushing yourself, recovery, rest
via rorris/flickr
Women-only races are cropping up around the country. Grab your girlfriends and kiss your honey goodbye and check out some of our favorite women-only races:
• Title 9K
October 23, 2011 – Boulder, Colorado
August 28, 2011 – Sunnyvale, California
TBD – Chicago, Illinois
• See Jane Run Half Marathon and 5K
July 17, 2011 – Seattle, Washington
October 9 – Austin, Texas
• Athleta Iron Girl 10K and 5K Series
( various cities – check site for details )
August 7, 2011 – Syracuse, New York
September 11, 2011 – Seattle, WA
November 6, 2011 – Del Mar, California
• Danskin Triathlon
( various cities – check site for details )
August 14, 2011 – Seattle, Washington
September 11, 2011 – Sandy Hook, New Jersey
October 9, 2011 – Palm Springs, CA
• Nike Women’s Half Marathon
October 16, 2011 – San Francisco, CA
• Trek Women’s Triathlon
( various cities – check site for details )
August 7, 2011 – Howell, Michigan
September 4, 2011 – Orlando, Florida
September 18, 2011 – Seattle, Washington
October 2, 2011 – Austin, Texas
Leave a comment | Tagged marathon, Races, triathlon, women only races
