Exciting happenings !!!

I'm thrilled to say that we have 9,  count 'em,  9 super cool trailblazers signed up for the Wenatchee FULL and half marathon.  That's right... 2 people signed up for the full !!  Love it !!    Above is pic of part of the course.  What a good weekend this will be.  www.wenatcheemarathon.com

Just for fun,  here's Mercy and her new, ever so stylish winter scarf !  A girl at work made it for her... so cute !

This is Snoqualmie Falls last night... to me,  it looks terrifying... but,  we're in for better weather this weekend... have faith people,  that water will go down and dry ground will prevail for outdoor runs !!  wahoo !

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I found a great explanation of some of the things I'm sure you've seen when working out a training plan:

No matter what distance you're training for or how much time you have, each week should include a mix of tempo runs, intervals, cross-training, distance, and rest. The steady doses of speed improve range of motion, leg strength, and turnover while helping you get more relaxed at a faster pace. Long runs build endurance—for 3.1 to 26.2 miles (or longer). Cross-training and rest give the body a break. "When you pull all the pieces together," says Toby Tanser, a New York City-based running coach, "your body and your mind will be race ready." Here's what every perfect week of training should include:

TEMPO RUNS: Running at a "comfortably hard" pace at least once per week trains your body to run at a faster speed before lactic acid builds up. Tempo runs shouldn't be more than 2 miles for a 5K, eight miles for a half-marathon, or 15 miles for a marathon.

INTERVALS: Intervals help increase speed, strength, and turnover. Runners targeting 5Ks may do 400s, while marathoners might do mile repeats. 

CROSS-TRAINING: Non-impact workouts like cycling and stairclimbing help cardiovascular fitness and give your body a break. Yoga and Pilates help strengthen your core and stabilize your body. 

DISTANCE: Long runs build endurance and help you learn to maintain a steady pace without running all out. Cap long runs at eight miles if you're training for a 5K, 16 miles for a half-marathon, and 20 to 22 miles for a marathon, Tanser says. 

REST: It's critical to let your body recover so that it's fresh for the next workout. A day off will help you avoid injury.

(from runnersworld.com)

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And,  I've said it before,  and I'll say it again... cc... you need new shoes... no really... 

Here's the deal gang,  shoes... matter.  Really...   if you have more than 1500 miles on your shoes,  go get new ones.  I have 3 pairs I rotate (and about 4 other pairs that look at me with neglect and sadness, wanting to be used, but knowing they are too old).  And it's not how the shoes look... some of my shoes with 2000 miles,  still look pretty new.  OK... please don't go to a department store or to a giant box sports store.  We have amazingly great small local stores with really smart employees that can help you out.

Run 26 by Alderwood Mall

Foot Zone - Redmond - Seattle - Bellevue - Issaquah

Road Runner Sports - by Greenlake

Super Jock and Jill  - by Greenlake

There's also a Brooks outlet in Canyon Park and they have super deals on great products (most of my running pants are from there) and a decent staff to help you out. 

Any questions ?   sheesh... 

heart rate monitor ??? 

new shoes ??? 

good socks ??? 

we'll talk about decent hydration soon (apparently vodka tonics aren't 'proper').

and if there's something you want me to research,  holla... and i'm on it and see what I can find.  I have some snazzy resources to draw from :) 

Keep moving gang !   Let's show the couch sitter how to rock this year !

xoxoxox