Races 7, 8, 9 and 10 for #kats30before30
! Spring in DC is the best time to run races, if you're not crippled by allergies (😷🤭)!! Rock and Roll Half marathon went well considering we didn't train for it. The Cherry Blossom 10-Miler was gorgeous as usual. The GW Parkway Classic 5K was also lovely in the midst of spring blooms. And the Race for Hope 5K was so touching as it was a fundraiser for those with brain tumors. These runs have kept me out and about in my favorite city!!....
Did you know that staying out and about is so important for mental and physical health, especially as we age? ..."As we age, socializing helps keep our minds sharp and, perhaps, even prevents dementia. ... Social isolation has negative effects on physical and mental health as we age. ... We are social creatures and feel better when involved with other human beings. 1. For the elderly, it is important to remain socially involved as a way of reducing the chances of developing either dementia or depression and, 2. for younger people it is equally important to have a circle of friends with whom they can talk, have fun and engage in productive activities." (https://www.mentalhelp.net/blogs/aging-and-socializing-an-important-connection/) #kats30before30 #30before30 #alzheimerssucks #endAlz #alzheimersawareness #rungirlrun #run2endalz #runnersofDC #runnergirls #runnersofig #werundc #werunthistown #charity #fromwhereirun #fundraiser #almostthere #alzheimersfacts #aging @alzheimers.awareness @alzassociation @alznca @runpacers #rockandrollhalfmarathon #cherryblossom10miler #GWParkwayClassic #RaceforHope #racetobeatcancer5k
Nothing better than starting the day with a run with my girls💗👊🏻✅
PS. So glad to have you back with us Lisa!
IT IS 5AM at Jabz (@jabzvoorhees
) ... where “dues are paid and the rent is due every day.”
You don’t need directions — just point your way to the top: @therock
We pushed each other through leg day.
Was it easy? No.
Am I tired? Yes.
Did I show up? HELL YES.
We are that 1% that refuses to settle for anything less than what we are capable of.
Badass group of females.
Warrior Wednesday 💙👊🏻
I get asked this question a lot - how do I become a faster runner?
My first response is always that it takes time to build. Remember this when you go out for your first run.
Below are some tips on how to improve speed.
1. Change it up: incorporate resistance training into your cardio routine. Changing it up will strengthen other parts of the body that running can leverage when you pick up the pace.
2. Speed work: track workouts are a must for increasing speed. It is how I shaved over 10 minutes off my time in 4 months between marathons. Need help creating track workouts — message me!
3. Tempo runs: walk, jog, run, sprint. Gradually increasing and decreasing as you do distance runs is good for your body.
4. Proper rest: rest is critical especially when you’re pushing your body to its limits.
5. Health and nutrition: when I lost weight ... I became the fastest runner I had ever been. Lean and strong will make you faster.
6. Form, breathing & gradual increase in pace is necessary! Don’t rush it.
Naik Turun Gunung Ciremai Hanya 6 Jam 33 Menit
Kuningan,- Komunitas Cirebon Runners kembali menggelar lomba lari di Kawasan Nasional Gunung Ciremai pada Minggu, 16 Desember 2018. Kali ini dengan nama Ciremai Festival Run 2018 mengambil start dan finish di Open Space Linggarjati, Kuningan Jawa Barat.
Cirebon Festival Run 2018 ini dibagi dalam 2 kategori yakni : Summit 33K dan Half Maraton 21K. Untuk Summit 33K mengambil start jam 02.30 dan Half Marathon 21K start jam 06.00.
Para peserta datang dari berbagai komunitas yang ada di Indonesia.
Berikut para pemenangnya :
Juara 1 Beben waktu 2.22.45
Juara 2 Obir 2.23.40
Juara 3 Obar 2.25.16
Juara 1 Zalfa 3.31.26
Juara 2 Amel 3.52.26
Juara 3 Riyanti 4.18.10
Juara 1 Yusuf 6.33.04
Juara 2 Mikda 6.36.37
Juara 3 Ivan 7.36.10
Juara 1 Ruth 9.44.19
Juara 2 Annie 12.49.29
Juara 3 Christine 12.58.20
Selamat ya kepada para pemenang. .
#cirebonrunners #aboutcirebon #ciremaifestivalrun2018 #runner #runnersworld #runnergirls
De cuando quedó capturado uno de mis momentos deportivos más felices este año, cruzando la meta del #TCSNYCMarathon
Primer major y segundo maratón de la vida con nuevo RP de 3:43:49 🙌🏼⚡
(Quedé dentro del 10% más rápido de mi categoría 😃) •
Gracias a quienes fueron parte de este camino, ❤️⛰️🌟 a quienes fueron conmigo a NY y a quienes aunque no estuvieron ahí físicamente me hicieron sentir su cariño y apoyo de muchas maneras 🤗💕. Todos fueron parte muy importante! Gracias por las porras y por seguir mi ruta durante esos 42.195km “como final de telenovela”🙊😄 •
Vivir el @nycmarathon
fue una experiencia increíble: la organización, la ruta (con su belleza y rudeza) y sobretodo ver a gente de todas partes del mundo unida echando porras a los corredores sin importar si eres conocido o desconocido, eso me parece siempre lo más bonito de un maratón ❤️ "You are built to be epic"
#runnerlife #runnergoals #runnergirls #happiness #RoadtoNY #Roadtonycmarathon #marathon #notrunningsucks #noexcuses #Mexicocorre
Today I learned that if I run in time to the jingle bells in Mariah Carey’s - All I want for Christmas that it’s approximately a 4.42 pace 🤷🏼♀️🎄 #ChristmasPlaylist
I also nailed my first coach written run... just saying 💁🏼♀️ #bostonmarathon2019
When I was at the gym earlier my mind drifted back to when I was younger. When I was 20 (Left pic) I worked out at two gyms. A local female only fitness center who’s main focus was aerobic or step classes. Also, I worked out at regular gym with a pool, weight room, cardio machines, and aerobic classes. I killed it in those step classes and loved the exercise bike. I remember I used to look at the weight section and be curious as to what to do in there. One day I worked up the courage to venture over there and a man told me I didn’t belong in there. Girls did not need to lift weights. If only 47 year old me could back and speak with my 20 year old self. I would tell her to be courageous and lift those weights. I would tell her to stand up for herself and to tell that man to go away. For many years after that (hmmm...over 20 years. 😬) I did not exercise. I’m proud to be at this age and be just as strong as some men in my gym. I’m proud to have found running and to be a marathoner. The world still has very far to go in the acceptance of women. But we are fortunate in this time today were women are standing together and overcoming prejudices in the fitness world and the business world. I’m working hard to be a positive role model for my daughter and my son’s girlfriend who are amazing, bright, intelligent, independent, strong females. My hope for them is that they know that they do not have to hide those traits to succeed. Let’s keep inspiring ourselves and the young women around us.
Running - the best way to explore a place and the best way to escape the South Island sandflies 😂⛰🏃🏼♀️ By @lanavanhout
The girl on the left is me about five years ago. If people asked me who I was, I usually replied, “ I am a runner!” This is what I lived and breathed and did for 7 days a week with no REST. I trained for halves, fulls, and 5ks. I would follow a training schedule religiously, except for those cross training days because I thought more could only make you better. Even when I woke up with calf pain, I kept running through it. After all, no pain, no gain. It wasn’t until my sister filmed me running and I saw how bad it was that I decided to stop. I was afraid I would never run again if I didn’t.
The big shock! I knew I had an injured calf, but what I didn’t know was I had runner muscles. Because I had never done cross training my running muscles were been ovrerused at the expense of my other muscles.
Now what? Well, it was time to strengthen those underused muscles. It was time to cross train and to learn the value of rest.
That is where the picture on the right comes in. That women is learning how to strength all muscles in her body and is shocked to find out that she is actually able to get as good if not BETTER cardio workout than running. That women feels strong, confident, and determined. That women is learning the importance of cross training. That women is learning that rest is just as important for your body as exercise.
A REST transformation. Have I mastered it? NO, not at all. In fact, it is a daily struggle. But when I lean on the Lord and my accountability group, I am able to make progress little by little. Those little steps will eventually add up to big changes.
You never know what rest could do for you. 😉
I JUST RAN MY FIRST HALF MARATHON 😍 En dan nog eens voor het goede doel 'Kom op tegen Kanker' op de Warmathon in Genk! 🔥In november stelde ik als doel om op de Warmathon mijn eerste 10 miles te lopen.. maar dan kwam @wimhellinx
met de uitdaging om er meteen een halve marathon van te maken. En aangezien ik wel van een uitdaging hou, stond ik dus vandaag in het Molenvijverpark aan de start met als doel 6️⃣ rondjes.. Onderweg kwam ik tot de conclusie dat ik eigenlijk te weinig gegeten had om dit tot een goed einde te brengen, maar gelukkig had loopmaatje @hj.baby
wat krachtvoer bij, waarvoor dank!! 😙 De laatste twee km's voelden mijn benen als lood, maar dankzij de aanmoedigingen van mijn Hoeseltse loopvrienden kwam ik zeer gelukkig over de finishlijn ❤️ In ieder geval zal ik bij mijn volgende halve niet vergeten om voldoende eten bij te hebben 🙈😅 ..
CAN YOU SPOT?!.. .
The sweaty mess that dragged her bum out of bed at 5am to get her workout in? 💪🏼🤸🏼♀️
The naughty kitten eying up her next bauble victim to rip from the tree? 🙈🐱
One thing they have in common: eyes on the goal and mad determination and perseverance to get what they want 🙌🏼
I love supporting small business and ever since John started watching @banditosarmory
Brothers in Arms... we’ve been hooked!
If you aren’t following them, you should check them out!
John and I both bought shirts & not only are they bad ass, they support them & they are super comfortable made with soft material!
Played with speed today and very closely nailed my pace by feel.
It was a beautiful morning but it makes me sad to see the haze already creeping in...
It’s Day 5 of our 12 Days of Christmas!!! 🎄🎁 If you are just finding out about this, every day leading up to Christmas, we will be doing a different giveaway with a value of at least $250!
Then, on the 12th Day, it will be the Grand Prize... an all expenses paid trip to 1st Phorm Headquarters!
Now, this is very important... if you want to qualify for our Day 12 Grand Prize, you must share ALL 12 DAYS!!!
You’ll spend the day with the team, get hooked up with some free gear and supps, we’ll hit the gym, go to dinner, do photo shoots, and we will even make you your own workout video!
- Follow @1stPhorm
- Repost each day from the 12 days of Christmas to your page
- Tag @1stPhorm
- Hashtag your posts with #1PChristmas
- Tag some friends in the comments too! That way if they win, maybe they will share with you for referring them. 💁🏽♀️
*Enter on Facebook too to double your chances!
Each day leading up to the last, has at least a $250 value! So make sure you have “post notifications” turned on and best of luck! Merry Christmas! 🎅🏼🎄🎁 #iam1stPhorm
Two weeks down under and neither of us set foot in a gym (but we still worked out 😉) Today’s #tuesdaytoning
is a workout we often do on a track but instead improvised with some sand sprints 🏃🏼♀️ 🏖
Give this one a try after a thorough warmup:
1️⃣RUN 100m (think a straightaway on a track, it doesn’t need to be exact)
2️⃣REST 60 seconds (stay where you’re at)
3️⃣RUN 100m (85% max intensity)
4️⃣REST 50 seconds
...ok you get the idea. There will be 7 REPS TOTAL and rest will decrease between each rep. So 60s rest then 50/40/30/20/10. Those last few reps are basically continuous but the goal is to not fall off of your running speed! Disclaimer** your booty will be on 🔥. REST a full 5 minutes and then REPEAT. We’re talking 14, 100m reps total, so the entire workout is over in under 30 min 💪🏼
Holy moly and just like that, it’s our LAST Tuesday Toning of the year since next Tuesday is Christmas! Comment below ⬇️ and let us know:
workouts are your favorite and you’d like to see more of in 2019
2️⃣What length of time is best (6 min, 12 min, 20 min etc)
3️⃣Do you like to see equipment included (dbs, bands, kettlebells etc)
Thanks for supporting us in disconnecting with our family the past few weeks, we hope you all are having an amazing Christmas season with your loved ones!!
#happytuesday #timetotone #lastof2018 #sandsprints #trackworkout #burnitout #StayInspired #StayStrong #SISSFiT
Fun workouts with amazing humans...our tribe absolutely has the most fun in #smyrnaga
Last night we sprinted, squat thrusted and “pushuped” our way through the lights of Smyrna Market Village, asking strangers to join us along the way! Our 6th(maybe 7th?!) Annual Christmas Scavenger Hunt was a great way to bring the December Bootcamp to a close! 🎄💪🏼👊
gift cards and bragging rights for the winners!!
Looking for a FUN accountability group with certified trainers who have years of experience?! Our January Bootcamps begin on the 7th(6pm) and 8th(5:45am)!! Indoor studio classes are included with this membership!
@lisabmccray @kimatthebodybar @kdab88
What are you doing daily to ensure you are optimizing on fat loss?
Everyday I have breakfast + micro nutrients + fish oil.
1. Micro nutrients: critical to provide the mind and body support especially during a time where food is abused and most are not eating or enough or the right things.
2. Breakfast: a well balanced breakfast takes you from catabolic to anabolic. In an anabolic state you start to burn fat. The key here is knowing the right amount of protein intake and reaching it.
3. Fish oil: reduces inflammation, lowers cortisol, assists in cardiovascular health and helps you feel so much better. All of this combined can help with fat loss!
Ever looking for help? Questions? I’m your girl!
Morning walk with my sweet boy 💕
My morning miles are run and done ✅❄️ My “tires” are starting to feel flat! I just checked and have put almost 500 running miles on these shoes!! Time for an upgrade 😬 Hopefully Santa is good to me this year 🤞🎅🏽😜❤️🎁
#morningrun #5amrun #wakeupandrun #runnergirl #santababy
Running is tough & a lot of people ask me how I have managed to run further and further. Increasing your distance takes time. Although you can do anything and could try running far right out of the gate ... your body won’t be receptive to it, so below are some tips for the beginner who wants to run further.
1. Start off slow and easy — I recommend walk a block, jog a block. Every week increase a bit until you are fully running.
2. Once you get comfortable with 2-3 miles, you can start running further distances slowly. Your body needs time to get acclimated.
3. Ask for help to put together a plan. When I train for a marathon, I increase my distance slowly ... week by week. I write running plans for free.
4. You will need to rest. Running is addicting but the wear and tear requires mandatory rest days.
5. Focus on form, pace and breathing... go slow to go fast. This all takes time & you will walk in the beginning. Don’t give up!
・・・ runners @bryonygordon
corriendo el @londonmarathon
«corremos para probar que no tienes que ser un atleta para correr un maratón (aunque ciertamente ayuda) para demostrar que el cuerpo de un runner viene en todas las figuras y tallas, para demostrar que el ejercicio es para todos, pequeños, grandes, altos, bajos, talla 8, talla 18. Para demostrar que si nosotras podemos, cualquiera puede» Bryony Gordon.
Y adivinen que? Volverán a correr el Maratón de Londres
"[We are running] to prove that you don't have to be an athlete to run a marathon (though it certainly helps). To prove that a runner's body comes in all shapes and sizes. To prove that exercise is for everyone, small, big, tall, short, size 8, size 18. To prove that if we can do it, anyone can!" Bryony Gordon
And guess what? They'll running again London Marathon
#runforfun #runnergirls #trailandultra #run #iloverun #iloverunning #amocorrer #correresmipasion #runninggirlscolombia #instarunnersco #instarunner #runneuses #runnershoutouts #xtremerunnerslife #trailrunningcolombia #runforlife #runhappy #runnerscommunity #runtoinspire #runnerslife #correresvida #runnersworld #happyrunner #igersrunners #correxco #rderunning #trailrunning
С тех пор как занялась бегом дома ежедневные упреки о том, что плохо выгляжу😆.Оно и правда-make-up занимает не больше 2 минут-тон , румяна и все;под одеждой очень часто спортивный топ и тайтсы , чтоб не тратить время на переодевание😅, ну что с этим поделать? А вообще считаю, что счастливые лица гораздо привлекательнее любого самого крутого макияжа 💯.Но треники я иногда снимаю и make делаю #ноэтонеточно
Фото из архива #botanictrail
(в тот день выиграла Большой летний кубок @sportsoyuznsk
в абсолюте, радуюсь😄 #runners #runschool #nikeplusrunning #nikeplus #strava #garmin #runnergirls
My competition is not the runner next to me. My competition is the runner within me. There will always be someone faster, stronger and smarter than me but if I dwell on it - that won't make me better. What will ultimately make me better is that I take steps to improve myself and become smarter, stronger and faster. 📷 @heathmoffattphoto