Archive for the ‘Training’Category

Fall Running Schedule: 13.1, 26.2, and 200, Oh My!

Fall Running Schedule

Running is East Hampton, NY with Cinderella (Photo: RunKarlaRun.com)

This is it, folks. The moment I have have been waiting for: My fall running schedule 2015, aka the season when I finally run a sub-2 hour half marathon. There, I said it. I’m throwing down. I know, I know. I’ve said it so many times before. And so many times I have failed. But if at first you don’t succeed…

This is the one goal that has eluded me. My white whale. My holy grail. My impossible dream. A mere 30 seconds stand between my personal best and dream time. Those 30 seconds are coming off the clock.

It all starts August 31. Thanks to the Run S.M.A.R.T. Project, I’ve got a personalized (and complimentary) training plan to see me through.

But that’s not all. After that, I’ve got another goal I’m working toward: a winter 2016 marathon PR. I haven’t run a marathon since 2013. So the Run S.M.A.R.T. Project put together a seamless 24-week training plan for me that takes me all the way through four tune-up and two goal races in a running schedule that spans September to February.

Here’s the run down. And, of course, I’ll share more info about each race as it approaches!

Fall Running Schedule

Great Fjord Run (Photo: VisitNorway.com)

Great Fjord Run

Norway, September 5, 2016

What?! Norway? You bet! My husband, Phil, and I are headed on vacation to Sweden and Norway today. Naturally, I started poking around and found that the Great Fjord Run near Bergen just happens to be taking place while we’re there. So of course, we built our trip around it, as one of Norway’s premier running events with 6,000 participants from more than 30 countries. The event includes 5K, 10K, half-marathon, kids races and a walk. We’ll be running the half-marathon!

VisitNorway.com helped me put together an itinerary that includes touring Oslo and hiking the Fjords in Flam and Bergen. I’ll be posting to Instagram, Facebook, and Twitter throughout the trip if you want to follow along.

Easy Run: Since it’s the beginning of my running schedule and the end of vacation, this will be a fun run for us with no delusions of running fast. Plus, we’ll want to take in the scenery as we cross three bridges where the waters of three fjords meet. So my training plan has me running this one at an easy pace.

Fall Running Schedule: Halves & Relays & Marathons, Oh My!

(Photo: Reach The Beach Relay)

New Balance Reach The Beach Relay

New Hampshire, September 18-19, 2015

The New Balance Reach The Beach Relay has been on my bucket list for a while. When New Balance invited me to be their guest as part of a media team, I jumped at the chance. Reach The Beach takes teams of 12 runners 200 miles across New Hampshire, from the White Mountains to Hampton Beach State Park on the Atlantic shore. Each team member runs three legs of the relay, totaling about 16.6 miles over the the course of 24 hours. We start Friday afternoon and finish Saturday evening, running around the clock in shifts through 36 transition areas. This will be my first relay and my first race in New Hampshire. Mountain vistas, serene lakes, and a covered bridge or two are on the menu. I can’t wait!

Tune-Up: My Run S.M.A.R.T Project training plan has me using this as a tune-up at half-marathon race pace. So it will be my first chance to test my fitness once my running schedule starts. I doubt I’ll be running all 16.6. miles at half-marathon race pace, but hopefully I’ll do a leg or two at a fast clip. Read the rest of this entry →

28

Aug 2015

Ironman World Champ Mirinda Carfrae Running Workout

Ironman World Champ Mirinda Carfrae Running Workout

Mirinda Carfrae leads a class at Mile High Run Club. (Photo: Ironman)

Want to learn to run fast on tired legs? If you’re a half-marathoner, marathoner, or triathlete, methinks you do. I’ve got a Miranda Carfrae running workout for you from the best runner in Ironman, Mirinda “Rinny” Carfrae herself.

On Tuesday afternoon, I headed to Mile High Run Club in NYC at the invitation of Ironman to meet Rinny, try one of her favorite run workouts while she coaches on the mic, and interview her for a Q&A at Shape.com.

Ironman World Champ Mirinda Carfrae Running Workout

Running with Rinny (Photo: Ironman)

As a reporter and broadcaster, I’ve met and interviewed some of the world’s best athletes—from runners like Meb Keflezighi to winter Olympians like Apolo Ohno. I’ve watched them cruise to gold medals and major marathon wins, interviewing them before and after.

But getting to run a workout led by one of them? Like a Visa ad, that’s priceless.

Ever since I watched Rinny cruise to her second Ironman World Championship victory in Kona (on TV, not in person—I wish!), I had an instant girl crush. She’s such a fierce and confident runner, perhaps the best in the world of Ironman. That fierceness and confidence lacks in my own running. I tend to admire in others what I lack myself. Read the rest of this entry →

Obstacle Race, Nike Athlete + 5K Training Plan

5K Training Plan, Obstacle Race Training Plan, & Nike Training Plan

Training! (Photo: RunKarlaRun.com)

A friend of mine, who’s not a runner, recently asked me for a training plan. Her husband—a chronic marathoner—signed her up for a Spartan Race. She’s run two 5Ks and a 2-miler in the past, but not recently. So she wanted something that would help her start from scratch. I’m guessing most of you have a similar friend, who sooner or later is going to sign up for that 5K or obstacle race and not know where to begin.

Thankfully, I’ve curated a few training plans for SHAPE.com with the help of top coaches, including a 5K training plan for total beginners, an obstacle race training plan, and Nike “all-around” training plan that mixes running, strength training, and yoga.

Nike+ NYC Training Plan to Become a Better Athlete

5K Training Plan, Obstacle Race Training Plan, & Nike Training Plan

Training at Niketown in NYC (Photo: Nike)

Every day, Nike+ NYC coaches lead runs and workouts for all skill levels on the streets of the Big Apple, using the city as a gym—no equipment needed.

But you don’t have to live in NYC to “Just Do It” with Nike+ NYC Run Club Head Coach Chris Bennett and Nike+ NYC Master Trainer Traci Copeland, who teamed up to design this exclusive plan for Shape.

With three days of training, two days of running, and two flex days per week, the plan integrates Nike+ Training Club and Nike+ Running to make you a stronger, faster, and fitter athlete, whether you’re simply looking to stay in shape or getting ready for a race.

Follow the plan at SHAPE.com.

Diva Dash Obstacle Race Training Plan

5K Training Plan, Obstacle Race Training Plan, & Nike Training Plan

Monkeying around at SHAPE Diva Dash (Photo: RunKarlaRun.com)

The annual Shape Diva Dash is dotted with fun obstacles sure to challenge your balance, strength, and speed. To help you dominate any 5K adventure run, this obstacle race training plan blends running, strength, balance, and agility training to help you finish strong.

No equipment required—just a pair of running shoes, a watch, and a nearby park or playground where you can play like a kids again. Read the rest of this entry →

On The Road Again For National Running Day!

On The Road Again For National Running Day

On the road at the White House! (©RunKarlaRun.com)

Happy National Running Day! How are you planning to celebrate?

Check out runningday.org, runnersworld.com, and nyrr.org in NYC for lots of ways to get in on the action.

I’m happy to report that I’m on the road again! I’m back to running after my time-out from a bone bruise/stress fracture. Yay!

On The Road Again For National Running Day

Trail Running with Cinderella (©RunKarlaRun.com)

It’s been four very easy, very tentative weeks back on the road for me. My doctor told me to start with short runs, every other day, and to slowly work my way back up in mileage. And that’s exactly what I’ve done.

After four weeks, I finally feel like I’m starting to get back into the swing of it and edging my pace and mileage up. And so far, my foot feels fine. Fingers crossed it stays that way!

Sadly, I decided not to run the Rock ‘n’ Roll San Diego Half Marathon this past weekend. It would have been way too much mileage too soon. I was incredibly bummed about it. I was really looking forward to the race. But I know I made the smart, and the right, decision.

Instead, I signed up for the New Amsterdam City Swim, a charity swim to fight ALS, on June 21 to capitalize on the swimming I’d been doing while I couldn’t run. I’ll be jumping in for 1-mile in the Hudson River. Eeks! But I’ve fallen off the wagon with strength training as I’ve been running and swimming more. I want to figure out how I can make time for all three.

So here’s how my last four weeks of easing into running have looked.

On The Road Again For National Running Day

Running the National Mall! (©RunKarlaRun.com)

WEEK 1

Treadmill: 2.25 miles super easy. This was my first run after taking time off. I’ve never been so conscious of each step in my life! Read the rest of this entry →

03

Jun 2015

Injury Update: Stress Fracture or Bone Bruise?

A Stress Fracture or a Bone Bruise?

I miss running Central Park. (Photo: Phil Hospod)

I saw my doctor on Monday after taking two full weeks off from running and all weight bearing exercise, wearing a foot pad and wrap, and avoiding heels like I avoid broccoli.

Last I saw the doc, he had my MRI results in hand. “Findings suggestive of a stress fracture of the tibial sesamoid,” read the radiology report. When doc pressed on the area—one of the two tiny bones in the ball of the foot—it was pretty painful.

Now? No pain whatsoever, not even when he really dug in there. Based on that, he thinks I may not have had a crack in the bone, but a bruise.

Bone Crack Or Bone Bruise?

A Stress Fracture or a Bone Bruise?

My MRI results

The American Academy of Orthopaedic Surgeons describes it this way: “A stress fracture is a small crack in a bone, or severe bruising within a bone.” They’re both stress fractures, but two different types.

A crack and a bruise can appear the same on an MRI, which doesn’t necessarily show the fracture. MRIs might show swelling, or edema, which is indicative of a stress fracture. But I’d have the same swelling whether it was a crack or a bruise, my doc said.

He thinks I caught the bone bruise right away and nipped it in the bud before it had the chance to become a crack. That’s the theory anyway.

So what next? He told me to try a short run on the treadmill, 20 minutes or so nice and easy. If I had any pain, he wanted me to march right back into his office, at which point he’d slap me with a full stress fracture diagnosis, put me in a cast, and pass down a sentence of four more weeks without running.

If I had no pain, he said I could ease back into running every other day, with short, easy jogs. He wants me to keep wearing the foot pad and wrap for the time being. If the pain creeps back in at any point, I march right back into his office. If I’m still pain free, I see him for a follow-up in three weeks.

Test Run

Soooooooo? I hopped on the treadmill Monday night for that test drive. Talk about knots in my stomach! I don’t think I’ve ever been as conscious of one teeny, tiny bone as I was for that 20 minutes, constantly assessing for the slightest hint of discomfort. The good news? It never crept in. Those 20 minutes—building slowly up to a conservative for me 11:30 min/mile pace—felt great. Yee-haw! Read the rest of this entry →

Yep, I Have A Foot Stress Fracture From Running

Cue Dramatic Chipmunk.

Oh, Dramatic Chipmuk, you never get old.

And I actually wrote about foot stress fractures back in 2010! Oh, the humanity:

How To Avoid Foot Fractures For Runners

Too bad I wasn’t able to follow my own advice.

I really hoped I was over reacting by seeing a doctor a week after a mysterious ache crept into my left foot. Here’s the thing: it didn’t hurt and I only felt it while running. When I wasn’t running it felt totally fine. But when the ache was there, it felt deep within the bone in the ball of my foot. I didn’t like that. I thought, “It might just be a bruise.” But I also know that fractures are common among runners, and especially common among women—Deena Kastor famously fractured her foot, Desiree Linden her femur. I’m no elite runner, but I decided not to waste time. I booked a doctor’s appointment. I just had a feeling in my gut.

I’m so glad I did. An MRI confirmed I have a stress fracture in my tibial sesmoid—one of two tiny, round bones in the ball of the foot. I also have a swollen or “pinched” nerve known as a neuroma. Both are common in runners, says my doc, who is a runner himself. He’ll be running the Airbnb Brooklyn Half in in May and I’ll be announcing at the start.

Stressing Over a Running Stress Fracture

Sesamoid bones

I found this description from the American College of Foot and Ankle Surgeons:

“A chronic fracture is a stress fracture (a hairline break usually caused by repetitive stress or overuse). A chronic sesamoid fracture produces longstanding pain in the ball of the foot beneath the big toe joint. The pain, which tends to come and go, generally is aggravated with activity and relieved with rest.”

Yup, that’s it exactly.

The Good News

The good news is doc thinks my foot stress fracture isn’t too acute, so he’s prescribing two weeks of no running as a starting point. Read the rest of this entry →

RnR SD Half Marathon Training Program Weeks 5 + 6

Half Marathon Training Program Weeks 5 + 6

Running San Diego (Photo: Ashley Mateo)

I have good news and bad news.

The good news: I successfully met my half marathon training program goal of two strength training sessions per week! I also hit the trail! Yay!

The bad news: There’s trouble in paradise. After 10 years as a runner, it looks like I might finally have my first running injury. Oh sure, I’ve been sideline before, but by non-running related maladies—like that time I fell off a horse and hurt my hip or that time I found out I have arthritis, which I’ve actually managed through running. (And yes, my ortho told me it’s probably genetic and encouraged me to keep running. She was so right. It rarely bothers me any more.)

After five solid weeks of training, I noticed a niggle in my left foot. Not pain, but a slight discomfort under the ball of my foot while I run. I followed the old adage: if it hurts for two days, take two days off. When I resumed running, the discomfort returned. Booooo. It’s especially frustrating since I’ve been strength training to avoid precisely this type of thing. What does this mean for my race calendar? I don’t know!!!

Goal Half Marathon Time—1:59:59
Current Half Marathon PR—2:00:30
Goal Race: Rock ‘n’ Roll San Diego Half Marathon, May 31
Tune-Up Race: The North Face Endurance Challenge NY 10K, May 3
Half Marathon Training Plan Weeks 1 + 2
Half Marathon Training Plan Weeks 3 + 4

WEEK 5

Easy: 3 miles outside

Progression: 5.15 miles on the treadmill

Strength: 1 hour strength-interval session at Westin Wellness Escapes in San Diego. This was the first time I felt the mysterious foot niggle.

Easy: 3.2 miles outside along the water in San Diego with my Shape.com editor, Ashley. Could still run totally fine, but my foot felt funky. But who cares when your run looks like this?

Half Marathon Training Program Weeks 5 + 6

California Dreaming! (Photo: RunKarlaRun.com)

Strength: 1 hour strength-interval session at Westin Wellness Escapes in San Diego.

Long: None. After feeling the foot ache two days in a row, I decided to skip the long run in my half marathon training program and take two days off. I was pretty bummed about it because I had two more days in California and had another gorgeous run planned. Read the rest of this entry →

22

Apr 2015

Westin Wellness Escapes Health and Fitness Retreats

Westin Wellness Escapes Health and Fitness Retreats

San Diego! (Photo: Starwood Hotels & Resorts)

Greetings, from sunny San Diego! I have escaped New York City for Westin Wellness Escapes, a new series of health and fitness retreats hosted at Westin Hotels & Resorts nationwide and led by experts in running, yoga, nutrition, meditation and more. I’m in Southern California, courtesy of Westin, to check out their very first workout weekend: Women’s Strength Nation LIVE with trainer Holly Perkins.

Westin Wellness Escapes Health and Fitness Retreats

Women’s Strength Nation (Photo: Women’s Strength Network)

This is just the first in what Westin plans to be a national, and even global series. Next up on the calendar is a Triathlon Recovery Retreat with runWESTIN concierge Chris Heuisler from May 16-17 at The Westin Jekyll Island in Georgia following the Jekyll Island Turtle Crawl Triathlon.

But first up, it’s off to The Westin San Diego Gaslamp Quarter, where Westin Move Well advocate Holly Perkins will lead us through a two-day itinerary aimed at honing physical and personal strength.

Westin Wellness Escapes Health and Fitness Retreats

Gaslamp District (Photo: Starwood Hotels & Resorts)

This getaway could not have come at a better time for me. I made strength training one of my New Year’s resolutions, and I’ve only been so-so about upping my time getting strong, as I mentioned in my last two training posts: Half Marathon Training Weeks 1 + 2 and Half Marathon Training Weeks 3 + 4. Read the rest of this entry →

RnR San Diego Half Marathon Training Plan Weeks 3 + 4

Half Marathon Training Plan Weeks 3 + 4

Spring comes to Central Park (Photo: Phil Hospod)

Four weeks down, eight weeks to go on my half marathon training plan for the Rock ‘n’ Roll San Diego Half Marathon. My tune-up race at The North Face Endurance Challenge 10K is less than four weeks away. How’d my last two weeks of training go? Comme ci comme ça.

I’m aiming to run four times a week, following a half marathon training plan from Greg McMillan’s book You (Only Faster). I’m also slowly building my mileage from my winter base of 20 miles per week to 30 miles a week and beyond. Last week I said: “I want to get off the road and onto dirt once a week during my runs. I also want to up my strength training from once to twice a week.” Um, not so much. I had some great workouts, but did zero trail running, minimal strength training, and missed a long run. Thus the comme ci comme ça.

Half Marathon Training Plan Weeks 3 + 4

Announcing at the Scotland Run (Photo: Phil Hospod)

But I also announced at the Scotland Run 10K with 8,000 runners, some in kilts, storming Central Park. Announcing is always a highlight of my week. If I can’t run a race, the next best thing is announcing at one!

So here’s the run down on my last two weeks of training.

Goal Half Marathon Time—1:59:59
Current Half Marathon PR—2:00:30
Goal Race: Rock ‘n’ Roll San Diego Half Marathon, May 31
Tune-Up Race: The North Face Endurance Challenge NY 10K, May 3
Half Marathon Training Plan Weeks 1 + 2

WEEK 3
Half Marathon Training Plan Weeks 3 + 4

The U.N.

Fartlek: 3.65 miles outside. After a warm-up, I ran 1 minute on, 1 minute off fartleks. It was a solid workout and I was pushing really hard by the end. I ran past the United Nations, which is a beautiful complex.

Hills: 4 miles on the treadmill. I ran 10 x 1-minute hill repeats at a 5% incline, roughly the incline I’ll face at Bear Mountain. Got a great sweat going on this one. Big bonus: Positive K’s “I Got A Man” came up in my running mix. I usually run with all my music on one giant shuffle, so I don’t actually repeat songs all that often. Yeah, I was super pumped! Pretty sure I got some stares as I rapped and gestured along. “But how you talking? Pshaw, whatever!”

Easy: 5.4 miles on the treadmill. I’ve been doing all my easy runs as progression runs, but still felt great the whole time on this one. Watching A League of Their Own didn’t hurt either!

Strength: Tacked this onto the easy run above. Did some planks, push-ups, and what not, followed by foam rolling, just so I could watch more of A League of Their Own.

Long: 0 miles! Ahhhhhh! Totally skipped what was supposed to be a 9-miler. Why? No good reason whatsoever. I had a bad bout of cramps, and I just wasn’t in the mood. Told myself I’d do it the next day. But I slept oddly and cranked my neck, so the next day and the day after that were a wash. I didn’t run for 3 days in a row. Instead of trying to make up the long run, I decided to just plow ahead with my half marathon training plan. Read the rest of this entry →

08

Apr 2015

Testing 3 New Balance Shoes: Zante, Boracay, 890v5

Testing 3 Neutral New Balance Shoes For Spring

The Fresh Foam Boracay and Zante in action (Photo: New Balance)

New Balance shoes have been a part of my running shoe rotation for two years now. Last fall, I included the 890v4, 1400v2 and Fresh Foam 980 in my Guide To Neutral Running Shoes. In the last few weeks, I’ve been trying out the three newest New Balance shoes in the neutral running category: Fresh Foam Zante, Fresh Foam Boracay, and 890v5. How does each pair stack up? I’m happy to report that these are three excellent updates that will suit different types of neutral runners.

The shoe vitals are as listed by New Balance for the women’s version. I tried each pair in a women’s size 9, courtesy of New Balance, and listed them from lightest to heaviest.

Testing 3 Neutral New Balance Shoes: Fresh Foam Zante, Boracay + 890v5

Fresh Foam Zante

New Balance Fresh Foam Zante

MSRP: $100
Weight: 6.4 oz
Drop: 6 mm
Colorways: 3 standard

The New Balance Fresh Foam Zante is for folks who want to run—or feel—fast. The lightweight shoe rivals the New Balance 1400 in responsiveness, but with feel-so-good cushioning and an insole that cradles your arches like your favorite pillow. The Fresh Foam’s midsole design of interlocking convex and concave shapes means the shoe gives where you need flexibility and holds firm where you need support, much like the Fresh Foam Boracay. But New Balance used biomechanical data from faster runners to build the Zante.

Testing 3 Neutral New Balance Shoes: Fresh Foam Zante, Boracay + 890v5

Fresh Foam Zante

The result? A shoe that rides like a dream—a dream where you’re setting PR after PR. You may not run a 5-minute pace, but you can imagine what that feels like in these shoes.

Springy and speedy, the Zante promises a quick heel to toe transition with an “aggressive toe spring.” It delivers. The shoe is light, supple, and downright fun to run in.

The upper is a soft and flexible mesh bootie that hugs in all the right places—at the heel, arch, and outer ball of the foot—while leaving breathing room in the toes. In short, this shoe fits like a glove and responds like a race car.

The stripped down design has just what you need and nothing more. Best of all, it has enough cushioning to take you on long runs too.

I love everything about this shoe, and don’t have a singe critique for it. I totally see why Competitor Magazine named the Fresh Foam Zante the 2015 Road Shoe of the Year. It’s earned a spot in my personal shoe rotation and might even be my favorite pair of New Balance shoes yet.

Will you love it as much as I do? Yes, if you like to feel the road under your feet in a light and soft ride. Maybe not if you prefer a beefier or more plushly cushioned shoe. Read the rest of this entry →

Half Marathon Training Schedule Weeks 1 + 2

Half Marathon Training Schedule Weeks 1 + 2

Central Park tempo run. (Photo: Seth Ross)

I’m in the third week of my half marathon training schedule for the Rock ‘n’ Roll San Diego Half Marathon and first week of The North Face Endurance Challenge 10K training. How goes it? So far, so good. I’m aiming to run at least four times a week, following a four to five day per week plan from Greg McMillan’s book You (Only Faster). I’m also slowly building my mileage from my winter base of 20 miles per week to 30 miles a week and beyond. By that measure, the first two weeks were a success.

Goal Half Marathon Time—1:59:59
Current Half Marathon PR—2:00:30
Goal Race: Rock ‘n’ Roll San Diego Half Marathon, May 31
Tune-Up Race: The North Face Endurance Challenge NY 10K, May 3

WEEK 1
Half Marathon Training Schedule Weeks 1 + 2

Hills!

Tempo: 6.65 miles in Central Park. This was a glorious run. I did 4 miles at what felt like tempo pace and might have set a new 4-mile personal best. Great way to kick off training!

Easy: 2 miles on city sidewalks. I love running errands as my easy runs. Two birds…

Hills: 3.3 miles with 8 hill repeats on the East River Greenway. This was my first proper hill workout in a looooooong time. But my half marathon training schedule called for hill repeats, so I jogged to a steep hill that’s a tenth of a mile long and just pushed up it as fast as I could. This workout reminded me why I haven’t done hill work in so long. Um, I hate it!

The hill sits in the shadow of the Queensboro Bridge with the view pictured above. It reminded me what an incredible city New York is. And I’m really lucky that I get to run it. So I’ve started snapping shots of city landmarks that I spot on my runs and sharing them on Instagram with #RunNYC. Read the rest of this entry →

Training For The North Face Endurance Challenge

Tackling The North Face Endurance Challenge

Runners at Bear Mountain (Photo: The North Face Endurance Challenge)

It’s official. After eight years and 90 races, I’m finally tackling my first trail race: The North Face Endurance Challenge New York at Bear Mountain!

I blame my husband, Phil. He was all, “Can we do a trail race? I really want to do a trail race this year.” And I was all, “Sure, just pick one.” And he was all, “How about The North Face Endurance Challenge at Bear Mountain on May 3?” And I was all, “Bear Mountain? But it’s so steep! Ahhhhhhhh! Sure, let’s do it.”

I love Bear Mountain and I love Harriman State Park that surrounds it. It’s a 90 minute drive north of New York City.

Tackling The North Face Endurance Challenge

Photo break in Harriman State Park (Photo: RunKarlaRun.com)

I love the views from the top of Bear Mountain, and I love taking Cinderella there for hikes.

Tackling The North Face Endurance Challenge

Cinderella hikes Bear Mountain (Photo: RunKarlaRun.com)

Bear Mountain was where I trained to climb Mount Kilimanjaro back in 2008. Phil and I even did our engagement photo shoot in Harriman State Park.

Our engagement photo shoot in Harriman State Park (Photo: Lev Kuperman

Our engagement photo shoot in Harriman State Park (Photo: Lev Kuperman)

But running Bear Mountain? The thought has never occurred to me. It’s really, um, traily and technical.

Here’s the thing: I “hike like a fish,” as Phil likes to joke. He’s not being mean. He’s being completely accurate. I am, truly, a fish out of water. The second you take me off of a road, smooth grass, or groomed trail and onto a trail with any sort of technicality, I lose all sense of balance. I am the opposite of sure-footed. No, it doesn’t stop me from hiking and running in amazing places like Cinque Terre and Machu Picchu. Read the rest of this entry →

23

Mar 2015

Rock ‘n’ Roll San Diego Half Marathon Training Begins

Rock 'n' Roll San Diego Half Marathon Training Begins

Suja Rock ‘n’ Roll San Diego Half Marathon start (Photo: Jerod Harris/Getty Images for Rock ‘n’ Roll Marathon Series)

After a fantastic winter of fun running and base-building at events like the Bermuda Triangle Challenge and Disney Princess Half Marathon Weekend, I’m ready to start testing my speed once again. Half marathon training season officially started Sunday for my first goal race of the year: the Suja Rock ‘n’ Roll San Diego Half Marathon on Sunday, May 31!

I’m really excited for this one. I’ve never run a Rock ‘n’ Roll event, and I’ll be attending the race as a guest of Competitor Group. For my first Rock ‘n’ Roll experience, I wanted to run one of their marquee events, and it doesn’t get bigger than Suja Rock ‘n’ Roll San Diego Marathon & 1/2. The 2014 event had nearly 23,000 finishers between the marathon and half-marathon. Plus, I’ve only visited San Diego once, more than 10 years ago, so I’m definitely due for a return trip.

Half Marathon Training

Jerod Harris/Getty Images for Rock 'n' Roll Marathon Series)

A tempo run PR in Central Park (Photo: RunKarlaRun.com)

My 12-week half marathon training program started Sunday!

I kicked it off with a stellar tempo run in Central Park—my fastest ever. I ran 4.35 miles in 39:03 at an 8:58 pace. Um, folks, that’s a 4-mile personal best for me! My current 4-mile PR is 36:00 at a 9-minute pace. Of course, I won’t count my Central Park tempo as an official PR since the course was not accurately measured, but just knowing that a late winter workout where I was working hard but not all out was in PR territory makes me deliriously happy. Read the rest of this entry →

10

Mar 2015

Testing Nike LunarTempo Shoes at Mile High Run Club

Testing Nike LunarTempo at Mile High Run Club

The Nike LunarTempo Shoes (Photo: Nike)

I’m a runner who loves ultra lightweight running shoes and ultra soft cushioning. I want to feel like I’m running on clouds and I want my shoe to weigh something in the range of clouds. So I was excited to try the new Nike LunarTempo shoes at a media workout at Mile High Run Club, a treadmill studio in New York City. Nike has billed the Nike LunarTempo as a shoe with “ultralight cushioning for high-speed miles.” The workout at Mile High Run Club would put that tagline to the test.

Nike LunarTempo Shoes

Testing Nike LunarTempo at Mile High Run Club

Nike LunarTempo in action. (Photo: Nike)

When I arrived at Mile High Run Club, a locker with my name on it was waiting for me, filled with complimentary running gear, including the new Nike LunarTempo shoes.

How did they fare in one treadmill run? The neutral shoe is a bit like running on clouds.

Nike used their Lunarlon foam midsole, which is indeed one of the cushiest rides in town. I currently wear the Nike Flyknit Lunar2 with Lunarlon. That oh-so-soft landing under the heel is one of my favorite things about that shoe, and the Nike LunarTempo didn’t disappoint.

But this time around, Nike has re-engineered the Lunarlon foam to make it even lighter at 6.2 oz for a women’s size 8, more responsive and just as supportive. After a few short wears, I can confirm that this shoes feels fantastic underfoot if you love a soft ride like I do. Read the rest of this entry →

How To Stay Fit This Winter & All Year Long

How To Stay Fit This Winter And All Year Long

Trail Running in Quebec. (Photo: Phil Hospod)

Happy Super Bowl Sunday! February is a great time to check in with the running and fitness goals you made for 2015. The weather is frightful and the sofa is so delightful. How to stay fit when you just want to hibernate? Set some goals, stick with them, and mix up your workouts when things start to sour.

How To Stay Fit

Step 1: Set SMART goals—specific, measurable, achievable, realistic, and timely.

How To Stay Fit This Winter and All Year Long

A winter run through Central Park in New York City (Photo: Phil Hospod)

Still looking to make or tweak your running resolutions for 2015? I’ve got 10 ideas meant to make you a happier, healthier runner:

10 Running Goals You Should Make for 2015

Revamp your 2015 planning with goals meant to make you a more well-rounded runner. Set the right goals and you’ll run faster, train smarter, and have more fun hitting the pavement in the new year.

Resolutions that merely focus on going faster may set you up for frustration down the road. Sure, speed can be part of your resolutions, but goals that also focus on training, friends, and having fun will make your 2015 more successful—and enjoyable. Check them out at SHAPE.com.

Step 2: Stick to your goals and fitness routine.

How To Stay Fit This Winter and All Year Long

Pro women race the Front Street Mile in Bermuda. (Photo: Phil Hospod)

Falling off the wagon already? Here’s something to motivate you: how quickly your fitness fades when you stop exercising completely.

But you can still dial back when need be and fight the fade with a few, short workouts:

Skipping Workouts? Your Fitness Fades Faster Than You Think

You can lose up to 50 percent of your hard-earned fitness gains in a single week of complete inactivity.

Now, I’m not talking about tapering; dialing back workouts before a big race puts you in peak performance shape.

But with every week that you don’t exercise at all, you chip away at any fitness you’ve built up in weeks or months prior. Read the rest of this entry →

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