Did not want to get up this morning! My back was bothering me when I went to bed, I was exhausted, and it was raining pretty hard when the alarm went off. I hit the snooze twice and thought about resetting the alarm, then the cat was meowing at our door. It may be a late day at work so I knew after work might be tough. So I dragged myself downstairs intending to do 3 miles. Felt better than I thought I would and had time for 4! Love when that happens. Now my day is off to a much better start than it would have been otherwise! Good thing because I'm not a fan of Tuesdays lol.
0 58 minutes ago
Good morning happy tuesday friends! Went to the gym today and started with 3.02 miles on the treadmill today and was able to stay at a sub 8 pace the whole time 🙌🏽 then did 40 minutes of leg and ab workouts 💪🏽 have a great day ☺️✌🏽
Nothing makes you feel more out of shape than your first track day in months with 16 mph winds. But it will only make me stronger, right?! Well let’s hope so because I don’t think I’m going to be able to move well for the next couple of days. I did a two mile warm up (uphill getting to the track) 12 x 400 with 400 recoveries in between with a 1.5 mile CD. I never came anywhere near my goal paces, but I’ll get there with consistency and patience. I’ve done it before, I’ll do it again. Oh and I had a track day without any skunks or raccoons chasing me 🙌🙌
So early ✔️
But it’s almost 50°!! No way I’m skipping out on this run!! 😃😃😃
4 lovely miles without winter gear on to start the day 👍🏻 (and thank you @koalaclip for keeping my phone dry, as advertised 🙌🏻)
1 1421 minutes ago
Some morning speed work on this first official start week of my 14-week half marathon training plan. I bumped up the paces on this workout from when I tested it out last week. It felt damn good!
Day 9 🍑 /80
A little bit of banter, increased strength, and Molly🐱 to show us what we DON’T want to look like😂😂 but she kept us company❤️ Want in on this amazing program?
DM me or just keep watching us🤪
Should we be smart or dumb..in reference to running after ice last night..maybe not the best life choice but it was so warm this morning! #Yeswearecrazy
1 1031 minutes ago
With parts of Minnesota receiving 17+ inches of snow yesterday, here’s a nice pic from last April, complete with green grass and sunny skies. Four totally ok-ish treadmill miles to kick off the day. Happy Tuesday everyone! 💜 PS. Safe travels to all my local friends today!
“Courage is the commitment to begin without any guarantee of success.” The fact is that thinking about being healthier won’t make you healthier. Even meditation, which is a mental exercise, still requires that you DO IT. There is no getting around this. You must take action.
You’ve got this!👊
Take action today.
2 1143 minutes ago
Legs are shaking. Heart rate still coming down. Workout done. 👊🚴♀️
Consistency matters, above all else.
Being consistent means you have a plan and you're committed to it, even when you don't feel like putting in the work. #Doitanyway
Consistency means waking up at 4:15am to meet Heather at 4:45am for our #4mileTuesday when I would've preferred to stay in bed. We got it done...thanks Heather! 😊
Some steroids and pseudafed has me feeling like a whole new person! I’ve been letting these sinus infections run their course, but with this being my 3rd in 6 months, I wasn’t about to miss out on another 2 weeks of training. Thankful for @totalaccessurgentcare - I was in and out in 30 minutes yesterday! This run was exactly what I needed this morning - feeling refreshed and ready to tackle the rest of the week! ❤️👟👊🏻
🙄 decided to run 4 crappy miles instead of 5 crappy ones. Pavement was wet and it felt like bricks were tied to my legs. Blah. I’m thinking I’ll run another mile after work with my girl to make up for it. Happy Tuesday...
Would ya look at that? I’m outside in the dark... feels like home! 😍 I’m calling this run- potholes and puddles! 💦 My first dark morning run since early December and it’s always like pulling off a slow band-aid every year but then I love it! I know I’m going to be okay- I do it for 9 months of the year consistently but there is something about a winter 4 am morning that is just a little different and scary at first. 🤷♀️ 7 mile tempo run-
2 x 1.5 miles @ tempo pace w/ .25 recovery
Cooldown to mileage.
In the end- I’m alive and happy that we got a 35 degree morning with melted roads(although wet)so I could get off the treadmill for a change! 🙌🏻
17 4571 hours ago
As the weeks go by my energy levels are dwindling again...I am still feeling good but am definitely noticing the extra weight on my body!
Keeping my 🏃 running easy and just focused on moving!
1 361 hours ago
Monday motivation! Long post alert 👇
On my way home from gym today I started reminiscing about my last year of training. I've never been this active and this dedicated to my goals as I am now. How come? I've always liked running and have always been active but after giving birth to my second girl, something kicked in. Despite sleeping less than I should, I have tons of energy. A day without a workout feels incomplete for me - the more I train, the more I crave. Call me addicted! 😉
Motherhood is challenging and it has taught me virtues such as patience, self-confidence, flexibility and unconditional love just to name a few. But it gets overwhelming sometimes and you just need some time off. Training is the perfect me-time. It nourishes both my body and soul, and I become a better version of myself, a better mother after my daily workouts. This is where my determination comes from. Where does yours?
We are all different, with different life stories and different personalities. What works for me, might does not work for you. But setting goals, working hard to get them, and achieving them gives all of us a marvelous feeling! 🌟
🔸Be kind to yourself. Listen to your body but also listen to your mind.
🔸Set those goals! Work gradually, step by step in order to achieve them!
🔸Stay positive but also embrace the negative feelings. You will doubt yourself at some point, and that's all right. Listen to those feelings, and find out where they come from. You are stronger than you think you are!
🔸Get enough sleep while you can. 😉 As soon as you'll have tiny humans to take care of, their need will come first which often compromises your quality (and quantity) of sleep. Very often.
🔸Last but not least. Love yourself!
19 weeks pregnant & FINALLY found a moment to hit the gym 😃👟👍🏾 Here’s an At-HOME workout with some Dumbell progressions you can do at the gym ( 3kg only).
. I’m always surprised when people ask me “ are you sure you should be lifting that?” or “don’t lift anything heavy!”....
. I’m thinking - “ do you realise I have a toddler at home who’s heavy and often wants lifting out of the car? I also lift shopping bags or the washing basket 💯.
. When your pregnant, life doesn’t stop, so it’s unrealistic to expect women to stop too! What is important is ADAPTING and tailoring exercise to a new comfort range. Learning to take down the intensity. Prenatal exercise isn’t about body building or sculpting, it’s about remaining healthy and preparing the body for labour. So YES we need to adapt but there is still so much you can do. And here’s a workout for you to try this week.
. P.s If you’re at home try using a tin of beans or a full water bottle instead of Dumbbells! 😂... I’m not joking!! #mumlife
. Each exercise for 30-40 seconds. Enjoy Mama’s! ✔️ #stronglikemum
It's Monday!👊🏻Hopefully most of you have the day off. My girls are at Disney today with their grandparents so I have a huge list of things to get accomplished. Started my day w/8 miles with .25 mile hill (bridge) repeats @ steady state pace followed by .50 mile recoveries. I don't have access to hills unless I drive for an hour so the next closest thing (besides treadmill incline) is this bridge a few miles from my house. Boston "hill" training!💙🦄💛
Uphill repeats will help you get stronger and faster and will improve your running form all at the same time. ➖
Running up a hill encourages good running form because you’re forced to get up on your forefoot, lift your knees, and drive your arms to propel yourself forward. Try to run tall and plant your foot under your center of gravity while taking short, quick, powerful strides.
Muscularly, you engage everything from your lower legs to your hamstrings, hip flexors, core, and lower back when running uphill—all while fighting gravity. It’s essentially running-specific weight lifting for your legs. The stronger you can make these muscles, the more resilient you will be to injury.
Since you have to work harder to get up a hill than you do to move forward on flat ground, your heart rate will elevate more quickly, providing an instant stimulus to your cardiovascular system.
Form tips: when running uphill, lower your arms/hands to hips, just below your belly button.
Shorten your stride/quicken your cadence.
Keep your chest & shoulders open; don't hunch.
Focus on your breathing. ➖
When you reach the top, do a few long strides to get your form back to normal.
When running downhill, slightly lean back and focus on your feet landing softly, mid-foot with minimal impact. ➖
Hills are speed work in disguise!
36 19015:18 PM Jan 15, 2018
1 year ago I was starting my journey towards the start line of my very first @bostonmarathon which I ran at 4 months postpartum! One of the most difficult but rewarding build ups I’ve ever had for a marathon! 💙💛 I wore my jacket today to remind myself that WE CAN DO HARD THINGS!
Today’s run was all about recovery after yesterday’s big workout. Over the years I’ve learned a few things about recovery:.
💕 YOU and only you are responsible for making sure you are running a true recovery pace.
💕 Your recovery days are vital if you want to hit your big workouts.
💕 I always start super slow and let my body dictate the pace as I progress.
💕 You should be able to carry on a conversation comfortably on your easy runs. If you can’t slow down.
💕 Recovery takes as much dedication as running hard does at times. There is no shame in running slow - it doesn’t make you any less of a runner!
💕 There isn’t such a thing as too slow.
💕 Each easy day is different. What feels easy one day may not the next. Don’t let your watch dictate it - let your body! .
5.10 miles || 8:52 average 👟👟
44 14376 days ago
TRACK WORKOUTS ARE BACK!! 🎉
@tara_welling put today’s workout on my schedule last night and I looked at it but truly didn’t realize the volume of the workout (I think that was a good thing!) 🤣
20 minute warm up, 10 x 400 m with 200 recovery, 10 x 200 m with 200 recovery, and a 20 minute cool down 🏃🏼♀️
400 splits (goal 1:30): 1:28, 1:29, 1:30, 1:29, 1:29, 1:31, 1:30, 1:30, 1:31, 1:29 💥.
200 splits (goal 41-42 sec): 40, 42, 41, 41, 41, 41, 42, 41, 42, 41 🔥
This one was so COLD! It was 15 degrees at start but felt like 7! My legs were numb through most of it and half the track was straight into the wind BUT I pushed through and gave it all I had! 💪 I know I could have gone faster in better temperature but know I worked for these and that makes me PROUD! 🙌
10.9 miles total for the day 👟👟
41 14367:14 PM Jan 15, 2018
Your desire to change MUST be greater than your desire to stay the same! When I run my easy days I feel great and comfy...but these days are the days where I need to get in that pain cave and let it hurt if I want to see some big changes this year.
2 mile w/up easy
6 x 2 min @ 7:13 w/ 1 min recovery
6 x 1 min hard(6:45), 1 min easy(9:30)
Cooldown to 7 🔥
If it burns, you’re getting closer! 👊🏼 Get out and kick some butt today, friends!
36 138811:06 AM Jan 16, 2018
•YOU HAVE TO START SOMEWHERE •
What an incredible transformation I have had in just a year! I wanted this to be a strong message portraying that it didn’t happen over night. In fact, it pretty much took me a year to get to where I wanted to be.....that is, strong enough to run my First Marathon. This is reality and I worked very hard day in and day out to not only get back in to Running shape but to be the best Mommy to my son. Motherhood and Fitness went hand in hand for me and it made me a better person all together. It just wasn’t all about me but I found my balance and made it work! No matter what postpartum stage you are at just please always remember that YOU ARE ENOUGH! .
••EMBRACE the Journey: MY Journey was in no way shape or form PERFECT. Let’s be real here, it was tough, exhausting, overwhelming but also extremely rewarding! I apologize if I made it seem easy or picture perfect as there were just as many downs as there were ups. I’m here for a reason as I always stayed on my own path and loved it for all it’s worth. .
••LIFE is not a Competition: The best thing I ever did for myself was letting go of what others were doing. It was so easy to see what the other mother runners were accomplishing at their postpartum stage and it only added unnecessary pressure. Seriously, for what? I was after one thing and that was getting to 26.2. I stuck with a plan and made myself my own competition everyday! .
••CHOOSE to be Goal-Oriented: Success in life comes when you simply refuse to give up, with goals so strong that obstacles and failures would only act as motivation. Of course, there will be haters, doubters, non-believers, and there will be YOU, proving them wrong. It’s a part of life but never sell yourself short and do whatever it takes to reach whatever goals you have in mind. .
For all the new moms out there, athletes starting over from recovering from injuries or setbacks, individuals striving to lose weight and better their health, and anyone starting a new training plan, PLEASE take a moment to give yourself some recognition that you are starting somewhere and will continue to thrive in what you choose to do!
135 28526 days ago
You'll have to forgive my cheesy grin and awkward pose, but I'm just super pumped I nailed this workout! Honestly, I was really nervous and almost talked myself out of it during my warm-up😂 I recognize I am a ways away from where I once ways, and I know it's going to take a lot physically but more so mentally to get back there, then go beyond. It's been quite a while since I've hit my short to mid distance paces and my head was filled with so much fear and doubt. But I promised myself to try my best and to not beat myself up because I am a work in progress. Well guess what, I just crushed all 5 intervals!!! And though it was actually even harder for me than I had anticipated🙊, I'm super proud I pushed through and made it happen💪🏃 Now it's back to real work I go for a bit then off to get the kiddos. I hope everyone is having an awesome Tuesday!
And don't forget to check out my Coach's Corner podcast interview with the @rambling_runner (link on page)!!!
22 9336 days ago
Finish line feels of first stroller half marathon vs. my most recent stroller half marathon. So much had changed in those three short years - I got myself a handsome hubby, an amazing daughter, a sparkly new @bobgearus stroller, a shiny new PR, and good 5 pounds of hard earned muscle. A few things remain the same though - my BIG love for my life, my family and for this sport that has literally changed my life, and the raw and real overwhelming emotion of sharing those 13.1 miles with my children - there is nothing quite like it. ✨
54 7146 days ago
3 months postpartum 😁
📷 @andy_styl3 .
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