Santa Run Saturday, Dec. 19th

Half Marathon: 10:30 A.M.
Marathon: 9:30 a.m.

PLACE:
Rochester, WA @ Swede Hall
18543 Albany St. S.W.
Rochester, WA. 98579


DISTANCE
26.2, 13.1, 10, 6.2, 3.1 & 1 mile.

COURSE:
The marathon, half-marathon, 10 miles, 10K, 5K and 1 mile are all out and back almost all flat along scenic, paved, country roads. There will be aide stations with water, Gatorade and hammer gel. There will also be porta potties on the course. Course is accurate and certified.
INDOORS: Before and after the race hang out in the warm, cozy swede hall avoiding any nasty or cold weather.
WALKERS ARE OK. TIME LIMIT FOR THE MARATHON IS 6 HOURS,
YOU CAN DO THE EARLY START IF YOU WILL BE OVER 5 HOURS.

AGE GROUPS:
0-5, 6-10, 11-13, 14-16, 17-19, 20-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, 70 up. Also team divisions in the duathlon of male, female and mixed.
http://www.ontherunevents.com/xmasmarathon/

Janna's 18 yr old son runs full marathon

Janna's family came for support!

Nate ran Seattle Marathon in 3:27. He is amazing, we are so proud of him.

Seattle Half Marathon

This picture is hard to see. I had to take it, it is of a blind runner doing the half marathon. Absolutely amazing.

Finished Half in 2:04 miles. Only one potty break.

Mile 10 feeling pretty good.

Frosty 5K run in Tacoma, December 19, 2009

http://www.santarunstacoma.com/index.html

We Found the Perfect Running Bra

JC Penny has a running bra that has great support, padding and a razor back. It is called Undercore. We would only recommend this bra for those of us that are not as voluptuous as others. This bra runs about $30.

Good Advice

Here is a sample of a article I read on the Seattle Marathon website. It is worth reading.

Race Day Hydration: How Much is Enough?
CALCULATE YOUR INDIVIDUAL NEEDS
Sweat Rate:

Sweat rates are not uniform. They vary according to genetics, conditioning (what shape you are in), and the ambient environment (how hot or cold it is). They can range from very slow rates of sweat loss to losses up to 3 liters/hour when exercising in very hot conditions; thus, you need to calculate your own sweat rate in conditions that match the day of the race. To do this, just before a one-hour training run (preferably at marathon pace), weigh yourself unclothed. When you return from your run, disrobe, dry yourself off, and weigh yourself again. The weight difference is the amount of fluid lost. (Rapid weight loss is an indicator of fluid loss, not fat loss). If you lost one pound (16 ounces) during that one hour run, you thus need to drink 4 ounces every 15 minutes to replace your losses.

SUMMARY
Dehydration has well known effects on performance and health (slower speeds and increased risk of heat illness to name a few). Overhydration can have similar detrimental effects; thus, creating a race day hydration strategy is important. Fluid replacement schedules need to be individualized as global recommendations for fluid replacement may not be optimal for individual runners of differing body types and with varying degrees of training and heat acclimatization. Remember to create a race day hydration strategy and stick to it.

Fall Running by Jeff Galloway RW

From the October 2009 issue of Runner's World


Many people fall in love with running at this time of year. And it's no wonder, thanks to cooler temps, pretty views, and the camaraderie of friends getting ready for races. Here's how to take your fitness up a notch during this perfect season.


ADD 10 MINUTES Even if you typically head out in the wee hours, a 10-minute sleep loss won't hurt. Start at a slower pace to ensure a good warmup. The increased distance will burn more fat and ramp up your fitness.


PICK UP THE PACE Once a week, after a five-to 10-minute warmup, run slightly faster for five to 10 steps, then jog slowly for 10 steps. Repeat this five times, running slightly faster each time. Take a two-to three-minute walk break. Then do five 90-second drills: walk for 30 seconds, jog for 30 seconds, run faster for 30 seconds—then repeat. Add one or two additional 90-second drills each week.


EXTEND YOURSELF Every other weekend, increase the distance of your long run to boost your endurance. Slow the pace (one to two minutes per mile slower than your other runs) and add one-half to one mile each week. Increase the distance until you're running six to nine miles. Take frequent walk breaks.


ADD A DAY Tack on an additional short-run day after your long run. You'll improve your fitness, and the easy running will increase blood flow to the muscles and speed your recovery. If your five-mile long run is on Saturday, do a gentle two-to three-miler on Sunday at the same pace as your long run.


ENTER A RACE Races give you an extra incentive to run. Many racers have so much fun they often schedule a 5-K on weekends they don't have a long run. Sign up for a 5-K five weeks from now. On race day, line up at the back and run easily for the first mile, then increase your pace slightly for mile two. Pick it up in the final mile and finish strong.

Winter Running Gear!

In the winter time running can be difficult. Everyday we log the temp and journal what we wore to stay warm. I have found that the Target winter running gear works pretty well for the cost. I like the running tights $15. Great deal especially considering that the Under Armour running tights cost $60! Also running gloves can be from $20-25,if you buy good ones. Again, Target has running skully's and gloves $13. Can't beat it - and they work well.

I find if I am getting up at 5:30 am to run, I want to be ready and I don't want to have time to talk myself out of running in the cold or rain. Clothes ready night before, weather checked and put on my running shoes and get it done!

We're Back

5 mile fun run and walk

On Saturday August 15th there is a 5 mile fun run and walk in Bonney Lake, WA. It is part of the Bonney Lake Days.
It is only $10!!
That even includes a T-shirt. For enrollment and additional information click here.

So...sign up and race! I will be out of town otherwise I would be there with you running in the August heat. Let us know about the race!

Looks can be deceiving...

Yes! We are both alive, just melting! It has been a busy month since the race, but we are back and intend on actually putting posts on the blog...please excuse our absence!

Often times when we think of runners or athletes or even people who are in good shape we picture those people (especially females) with the perfect bodies. Like the girl I am looking at right now on the cover of Runner's World Magazine. You know? Tall, skinny, long limbs, toned abs and legs to die for? Well my friends, that is not always the case! I am now at the point, since I have a half marathon under my belt and am still alive and running, that I consider myself a runner. Let me tell you, I do not and probably never will, look like this girl on the cover the magazine. I think at just under 5 ft 2 inches tall, it will never happen...and that is okay!
While looking around at the start area of our race there were a lot of racers who were overweight. Well, they walked it, right? WRONG! They were moving and kicking butt and passing little skinny Minnie's left and right! Then as we were leaving we saw 2 cute little girls...you know the ones that are at the gym a lot, great bodies and just from looking at them you have decided that friendship with these "perfect" girls is simply out of the question...they were running a good pace to the finish line, but they finished over an hour after we had crossed the finish line.
So, what does any of this have to do with anything? Why do I tell you this? I tell you because looks can be deceiving! I thought I would never be a runner because I knew (and know) that I will never look like a runner...or what a runner looks like in my head. After kids, stress and life the perfect body may always allude us, but don't count yourself out because of it! Don't think you have to look a certain way to preform a certain task. Don't count yourself out of something because of how you look or even how you feel you look. Who cares!?!
I have lost quite a bit of weight from running and am in the best shape I have ever been in and it's great. However, the best thing is that running has given me confidence in so many areas of life that I would not have otherwise. Exercise is truly empowering! Don't let you count yourself out because of an illusion. Go out there and create your own mold!

Half Marathon

Health and Fitness Expo

I meant to post this earlier this week; so, sorry about the late notice! Thursday June 25th and Friday June 26th There is a health and fitness expo in Seattle and it's is FREE!! Take the time to head downtown and check it out. It is full of great info and great speakers. Here is the info:

Health and Fitness Expo
June 25-26
Qwest Event Center
800 Occidental Ave
South Seattle, WA 98134

Thursday, June 25th 11:00am-6:00pm
Friday June 26th 10:00am-7:00pm

Pamper yourself and get a bargain

Ladies...don't forget that it is June and that means that Bath and Body Works is having a huge sale! They have tables with things for $4, $3 and items at 50% and 75% off. Also, Vitoria Secret is having a huge sale right now too. Awesome deals on the "unmentionables"...you will be swimming in well priced bras, panties and who knows what else you may find. Ditch the kids, spend an hour at the mall and pick up some great deals that will make you feel great!

The dilemmas of being a woman...

Oh, the things that men will never understand and always make light of. If only they knew! I don't think that any man could hack it for a day as a female; here is one reason we think this...

I tried to buy a running bra today and it was just all wrong. First of all I could not find a female to help me, and I was not about to ask the 18 year old cutie at the counter to check for a bra my size. As it turned out, I could either buy a bra that would fit a 10 year old boy or a bra that was a 38DDD. I am going to find us regular non stick people decent bra's to wear soon. I am just not into the uni-boob, can’t and won’t do it. Look for my reviews soon!

JT

Great cosmetics deal...ELF

We are sure that many of you have heard of this before, but for those of you who haven't or have forgotten...
If you go to www.eyeslipsface.com you can get great cosmetics for $1. Everything from lip stick to eye liner to powder. If you put in the coupon code "CAROLINA" when you are checking out you can get 50% off orders $15 or more.
When I heard about this deal I was a bit skeptical, but it is what it is! I got tons of stuff for $1 and some mineral make up for just $5, plus the coupon code. I was also afraid that the make up would totally suck; you get what you pay for, right? Well, I have been impressed; it is good make up. So, check it out!

Walk to Run a 5K in 5 weeks

Week 1
Mon - walk or XT 20 min or day off
Tues - run 10 min
Wed - walk or XT 20 min or day off
Thurs - run 15 min
Fri - walk or XT 20 min or day off
Sat - run 2 miles
Sun - rest

Week 2
Mon - walk or XT 20 min or day off
Tues - run 15 min
Wed - walk or XT 20 min or day off
Thurs - run 20 min
Fri - walk or XT 20 min or day off
Sat - run 2.5 miles
Sun - rest

Week 3
Mon - walk or XT 30 min or day off
Tues - run 20 min
Wed - walk or XT 30 min or day off
Thurs - run 25 min
Fri - walk or XT 30 min or day off
Sat - run 3 miles
Sun - rest

Week 4
Mon - walk or XT 30 min or day off
Tues - run 25 min
Wed - walk or XT 30 min or day off
Thurs - run 30 min
Fri - walk or XT 30 min or day off
Sat - run 3.5 miles
Sun - rest

Week 5
Mon - walk or XT 30 min or day off
Tues - run 30 min
Wed - walk or XT 30 min or day off
Thurs - run 30 min
Fri - walk or XT 30 min or day off
Sat - RACE DAY! run 5K
Sun - rest

*XT stands for cross training. We will be adding another post this week with some great cross training ideas and tips.

A few tips for beginners:
Sometimes the idea of running can be a bit intimidating. Please note that when we say "run for 15 min", we do not mean to sprint and go as fast as you can. In fact, doing this is a huge mistake that is made by most new runners. Pace yourself! You are not going for the Olympic Gold Medal here. If you push too hard and run too fast you will burn out, not be able to run the entire time that you need and probably end up getting injured. Pacing yourself is something that you learn to do better the more that you run; for now remind yourself to slow down and keep a good pace. Speed and endurance come the more you run. Whatever pace you can maintain during your run for the day is perfect for you that day! Also, do not neglect or forget to stretch; it so important! Take a few minutes to warm up your muscles before you begin and some time after your run to stretch. Your muscles deserve it; you just worked them. Good luck!

If you have any questions or concerns please leave us a comment!

Take time to get fit!

Hi Moms,

We are encourage everyone to take the time and get fit. It is exhausting at first, but it can be fun and rewarding. We are always taking care of everyone else and our bodies get tired and worn out. Our bodies need us to take care of them too! We know from our own experience that having a friend to help encourge us to workout made a huge difference in our lives. It's not just a visit with a good friend, it can be life changing. We encourage everyone to join us "Moms On The Run" to events, races and activities with our kids too! We will have ideas for everything on this site from working out to saving money. We know it is not easy to raise children but through our site you can laugh, cry and be motivated on a daily basis!

Yours in health,

Moms On The Run

Moms on the run

We know that life gets busy. We have kids, jobs, husbands and lists of other things that consume our time and energy. With all of this we know that we put ourselves at the bottom of our priority lists; that is if we make it on the list at all! As women we take care of all of those around us, whether they are our children, other peoples children, co-workers, significant other or our friends. On top of all this, we also need to keep on top of the mortgage, car payments, bills, and the household budget. It is no wonder we get burnt out! We get cranky from lack of sleep! We get stressed! We don't take time to get and stay healthy! Sometimes we need a reminder to take the time and energy to help ourselves. We need to take some time to do for us; go for a run, to the gym, walk around the block or even just a girls night out. You hereby have permission to take the time to do those things and have no guilt. You deserve it! We want to dedicate this blog to mothers - all women for that matter - who want to be healthy, thrifty, and to get back on the priority list!