Marathon Training In Kilometers

written by runnergirl training


Here is a great marathon training program in kilometers!

Enjoy The Moment

Exercise provides a time to focus on achieving fitness goals, sort out daily problems, and escape mentally from the pressures of life. Sometimes it also inspires creativity.

Often, during an outdoor workout, I will see something and it will spark a moment of inspiration. Maybe it is the endorphins, I don’t know?

For example, on a recent run I saw a red, crab sandbox.

It had a sneaky & playful look about it.

This made me laugh & think of something funny to say with the picture. I employed an iPhone app & here we go!

Being outside & in the moment allows room to be creative & have fun! Not every workout needs to be high intensity & focused on a race goal. Sometimes it is enjoyable to slow down & be engaged in the surroundings. 

50k Training Plan

Looking to run a 50k? Check out this training plan.

FITT Principle & Running

Written by Runnergirl Training 

Are all running workouts created equal? Does pace, intensity, duration all play a role in helping to achieve goals? The answer is yes.

There is a principle called the FITT principle. It stands for Frequency, Intensity, Type, and Time. All workout programs are constructed upon those factors.

Frequency is how often the workout will occur; let’s say within a training week. For example, a long run should occur one time within a training week.

Intensity is how hard you are working. A speed workout should be 85-90% of maximum effort.

Type is the mode of exercise. Cycling is a type of cross training for a running program.

Time is the duration for a workout. Thirty minutes of hill repeats is an example.

Based upon those principles, a running program should include a weekly long run, speed workout, tempo workout, easy runs, and cross training. Hill repeats and speed workouts can be used on alternate weeks. 

Easy runs or cross training should follow the day after long runs, speed, or hill workouts. Easy runs, cross training, & rest days are used to allow the body to recover from the high intensity or high energy demanding workouts.

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Thoughts While Running

By Runnergirl Training

A question that I am often asked is what can you think about while running? What keeps you mentally going for miles?

I find that it is a mental journey. Initially, I start out and mentally sort through the thoughts on the forefront of my mind; what to reply to send on an email, errands to run in the afternoon, etc.

After a while, my mind wanders to bigger thoughts such as long term problems I am mentally working through; what to do to further my career, how I can assist a relative with failing health, etc.

After working past the mental hurdles that seem to hem me in, my mind feels fee to fly. The air seems easy to breathe, my feet feel light, and the miles pass quickly.

Time spent in my running shoes does not solve the world hunger crisis or economic issues. Somehow it enables me to get beyond the thoughts and concerns of everyday life that hold me back from being my best. 


Running helps me be the best version of myself. I am grateful to be a runner!

Foods That Should Be Bought Organic

written by runnergirl training 

It can be confusing to know what food to buy organic at the grocery store. There are a lot of options to select from and sometimes price can be a big differentiator between organic & non-organic. Check out the following food items that offer the best nutrition when grown organically.

Honey As A Performance Food

By Runnergirl Training

Honey is a quick and efficient source of energy. It is easy to take along workouts or races.

It is a sweet choice for a pre or during workout snack. Honey is a blend of water, sugar, minerals & protein.