Monthly Archives: January 2012

Run to Get There

If I am going to switch from racing under a mile to finishing a half marathon in less than two months, I have to run, run and then run a little more.

How do you squeeze run time into an already super busy day? Today, I got up extra early (as in before the sun) and went out for 3 miles with a friend. Between jobs, I joined a local run club for half of their fast run, adding about 2 more miles to my daily tally. And for the finale, I parked 2 miles away from my last job of the day and ran there and back for a grand total of 9 miles.

No, it’s not the same as going out and running 9 miles straight, but I got out there and got in 9 miles. And as for the long run in all one shot — I’ll leave that to Sunday when I have the company of some longer distance runner friends for motivation.


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Can a Sprinter Become a Half Marathoner in Just 6 Weeks?

I haven’t seen Kristie in several years. This year, as we both turn 30, we made a promise to each fly to the other for their birthday. I failed. Her birthday was in January, right in the middle of the Colgate Games track tournament that I was running in.

She understood and asked if, instead, I would come down in March and run her first half marathon with her. I won’t be ready for a half marathon, I argued. I’ve been training to race a mile or less.

But I am a good friend and I already missed her first big event of 2012, so how could I miss the second?

So here goes nothing. Do you think I can do it? Do you think I can switch from sprinting to distance in just 6 weeks?


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A New Class for a New Year

I added a new class to my fitness teaching line up this month. I don’t have a clever title for it yet (maybe you guys can help with that) It’s based similarly to my Small Group Training: each time we get a total body workout and primarily use our body weight as he resistance.

This new one, however, is intense. We sweat a lot. We move quickly. We get up; we get down. We don’t do 10 push ups unless they have a burpee with a tuck jump in between them. Our heart rates are pumping the whole time.

Here’s what we did tonight:

Perform each exercise for 40 seconds then take 20 seconds break. After one full time through, take a 2 minute break then repeat them all.

* Squat and thrust, jump at the top

* Plank

* 4 high knees standing, 4 bike crunch on the mat

* Side plank

* 8 punches while holding a squat, 1 squat jump

* Other side plank

* Walkouts (stand, touch your toes, walk out to plank, walk back, stand all the way up)

* Wall sit

* Lunge, side kick, alternating legs

* On hands and knees, balance with one leg and opposite arm up, parallel to ground

* Plank, side plank, other side plank, then jump your feet to your hands twice

* Other side balancing on hands and knees

* Two crunches with legs up in a V, two with legs down

* Plank

* Bottom half of a burpee (plank, jump to a very low squat with no hands, back to plank)


Let me know if you try it or have any questions about any of the moves!

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Does Running a Marathon Make You a “Real” Runner? This Sprinter Says “No!”

I have not run a marathon and I probably never will. This doesn’t make me any less of a runner. In fact, I would argue that I am more of a runner that people who take a stroll through mile 19, while chatting on the phone, 6 hours in to the marathon (and yes I saw this during the Philadelphia Marathon).

This rant of mine was sparked by a recent incident at a local run club. Before taking off, the 30-some runners stood around and talked about goals for the year. When asked if anyone would share them, a teammate and I spoke up.

“I am going to run a 18:50 5k by June so that I can qualify for nationals,” I said.

“I want to run a 3:20 in the Boston Marathon,” says my teammate.

These are both serious, admirable goals that, I think, make us both serious runners. We both wake up early or stay up late to get that extra run in. We run speed workouts around the track together. But after this group run, the leader of the club gave my teammate a very nice freebie because “she’s a real runner with serious goals!”

This isn’t an isolated incident. For some reason, when you stick to shorter distances, people think you are less of a runner. Likewise, people are in awe of marathon finishers, even if they took a phone call during their “race”.

And to those people I would like to say: I would love to see you run one 6 minute mile, let alone 3 of them in a row.


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It’s Friday, I’m in Love

I’m happy. My life is good. I worked hard and long to make this all come together and it’s finally working out perfectly. One thing that has helped me stay positive and create happiness in my life is to always remember the good things.

So, as the Cure sings, it’s Friday and I’m in love with …

1. My personal training clients. I love spending time with each and everyone of them. I love helping them see results and sparking motivation within them.

2. My track team. I love the girls I run with. I love the coaches. And most of all, I love being part of a team again.

3. My animals. I don’t understand people that don’t like animals. How can you not adore a furry creature that acts like you coming home is the best thing in the entire world?

4. Not working 9-to-5, Monday through Friday. None of my days look the same throughout the week. I would go crazy in an office!

5. My neighborhood. I have great neighbors and I live along a gorgeous running trail through the woods. And I’m just a few miles from the heart of the city. What more could I want?

What are you loving about life today?

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Workout Like a Baseball Pro

I love creating themes to my Saturday morning workout classes. One of the most popular and often requested as a repeat is my “Workout Like the Phillies” where I put together agility and plyometric moves that baseball players use for training.

Try it out, let me know what you think and feel free to ask any questions! Here are the moves and a video to go along with it:




Warm up with 2-4 laps around a square area, alternating jogging and skipping on each side.


Continue Laps, One Each of:

Skip Backwards

Grapevine, Both Sides

Walking Hip Abduction (Knee Up, Out, In, Down)

Straight Leg Kicks

Bounding Forward (two footed jump)

Bounding Sideways, Both Sides


Strength and Plyometrics, repeat twice:

Arm Circles, 25 big/small and forward/backward


With a Medicine Ball or a Single Weight:


Heel Raises


Partner Pass, Standing Back to Back pass ball or weight around in a circle, both directions

Jump Over Weight, Side to Side


With Mat, Box, etc. (something you can jump up on):

Side to Side Jumps, jumping up on and over your box

Front to Back Jumps

One Leg Jump Ups

Squats, One Foot on Mat, Both Sides (Take off mat with toe raised for second set)

Lunges, One Foot on Mat, Both Sides (Take off mat in any form for second set)


Repeat Set of Laps, Ending with Walking and Stretching

Anyone can do this — one of the women in the video was pregnant at the time!

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Filed under General Fitness, Workouts

Runner’s World Motivational Quotes

Runner’s World has several e-newsletters. My favorite, that I highly recommend signing up for, is the daily motivational quote email.

Here’s a recent awesome quote that showed up in my inbox:

“I constantly remind myself that resting takes confidence. Anyone can train like a mad man but to embrace rest and to allow all the hard training to come out takes mental strength.”  — Ryan Hall


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