Spectrum Run Coaching

Don’t let fear hold you back! Remember that the journey is as important as the destination.
What are your fall running goals? The time to start is now!
# running # runner

Played hooky from work to head to KC and spend a few days with my husband. I explored the trails while he was at work because dirt is my happy place! Make every day an adventure!

With this week looking to be consistently hot, here are some guidelines for adjusting your pace when it heats up.🔥

Running in the heat can derail your best intentions to get in a good workout. 🔥 Remember that the heat will naturally slow you down. Running a given pace at 80+ degrees will feel very different (harder) than that same pace at 50 degrees.

This is not the time to worry about pace. It’s more about effort. If you have a 6 mile run planned and it usually takes you an hour, just go run for an hour and you’ll get the same benefit regardless of mileage or pace. You need to give your body time to adapt to summer weather.

As heat and humidity rise, you will need to adjust pace (run slower) to maintain correct RPE (rate of perceived exertion = effort) for a given workout.

Always learning so I can serve my clients even better and add new services! Running plans also need strength training so I’ll be adding more structured personal training in the future as an add-on to run coaching or as its own stand alone program. Excited to continue to grow to better meet the needs of my athletes!

Happy Global Running Day!! 🌎 running 🏃‍♀️ 🏃
Every Pace…Every Person. Running in for EVERYONE!!

You don’t NEED to be active on vacation, but it’s something I thrive on!! Spent the long weekend in Colorado with my son Zach and we hiked, enjoyed the mountain air, and fed the wildlife!
🥾 🏔️ 🫎 🐿️ 🐻

Another SRC athlete (and my daughter) who crushed the Lincoln 1/1 Marathon a few weeks ago!! Her goal was to set a PR and she executed her training and race plan perfectly! I train all my athletes to start slow and finish fast because it pays off come race day! She set her PR and managed 4th in her age group! Way to go Hailey!! 🏃‍♀️🏃‍♀️

Happy Mothers’ Day to all the ! 💐💕
You are all strong, beautiful, amazing and inspiring - all while being excellent role models. Keep being you! Hoping you has a great day and were able to get in some solo run time!

I had a few athletes racing last weekend and wanted to highlight a few over the next few days. Jenna crushed her race with negative splits to boot! She is going to grad school, working full time and still training for races, along with being a wife and dog mom. I gave her a goal of 2:45 which she initially questioned, worried the hill at mile 9 would slow her down. She conquered the hill and crushed her goal!! Congrats Jenna!🥉 🏃🏼‍♀️

Lincoln Marathon weekend! 🏃‍♀️🏃‍♂️
Good luck to all those running Sunday! The weather is looking to be almost perfect! I’ll be out cheering 📣 for Hailey and my Spectrum Run Coaching athletes, so let me know if you’re running and I’ll be on the lookout!

Spring race season is in full swing. How you prepare during the taper will see you force success! 🏅🏃‍♀️

Here’s some last minute race week prep to get you through these next few days and ready to crush race day goals! 🥉 🏃🏼‍♀️

(Updated post because I posted a wrong pic the first time lol)

A huge congrats to SRC athletes who ran the Salisbury Marathon (in Maryland) and and (no pics) who ran the (Nebraska)! Even though I’m totally different states a thousand miles apart, they all battled pretty strong winds and finished exactly as expected based on the wind factor.

Did you know 15mph winds can slow you down up to 30sec a mile and 20mph+ winds can add about a minute to your pace at the same effort?

This is also why resistance/ strength training is important!

Congrats to all who raced this past weekend!! 🏃‍♀️🏃🏅

It’s spring racing season! Run🏃🏃‍♀️SRC athletes are racing all over this weekend! Good luck and remember it’s not a race, it’s the victory lap to all your training! 🏅

Happy Easter from ! He is Risen ✝️ John 11:25 “I am the resurrection and the life.”

That post race “I crushed it” grin 😁! SRC athlete (and my husband) crushed his own 10k yesterday despite a job change and move this month! He adapted the less is more strategy of training and trusted me 🤣I was training him for a 1:15 finish which he didn’t know about until last week and he just wanted to break 1:20. He crushed it in 1:13! Way to go !

It’s not about what you see in your reflection. 🪞It’s what you see beyond it! 💪. Where are you going and what are you doing to get there! Chase those goals!

On the 87th day of January 😂, the sun shined! ☀
Hoping all you forward movement people were able to get outside today!

It's only cold ❄ if you're standing still.
The weather got barely above 0° yesterday, but I was craving some vitamin D ☀. I miss snow running, but laying down fresh prints on a walk is a close second.

Getting in some mindful movement on the elliptical while reading Slow AF Run Club book. If you are new to running or a seasoned runner, this is a great read! 📙

Nebraska is closed 🌨 ❄, but thankful is always a open (and just a few blocks away) for my snow day sanity. Stay warm and safe, friends.

I'm not running as fast as...as far as...as many days as...
Don't compare yourself to someone else's journey! This is YOUR journey and you are exactly where you need to be right now.
❤️

How we deal with winter...Screw It! 🤣
With winter bringing snow ❄ this week, many runners wonder how to continue training
🏃🏼‍♀️ If you are an injury prone runner, dislike the snow and cold, and/or don't have the proper apparel/shoes for the elements, go ahead at hit the treadmill - it doesn't make you less of a runner!

🌨 If you enjoy running in the snow and have the proper gear, by all means hit the trails for a snow run!

For running in the snow (or dealing with slick trails), I recommend using:
⛄ RUN traction. These have small steel spikes that allow you to run through snow and ice-paved trails.

⛄Another option is to SCREW your running shoes. I use an older pair of running shoes with 3/8 inch sheet metal screws. I put them on the higher wear patterns as that is where you make the most contact with the ground.

Are you team SNOW ❄ or team TREADMILL when it comes to winter Running?

Excited to be back (after a few years hiatus) as part of the 2024 Adventure Team!! Also excited to get back to running 🏃🏼‍♀️ this year in a few months as I rehab from hip labral reconstruction and will have happy toes and stay chafe-free! Use code Timberfriends to save 10%

Happy New Year! 🎉
New Year = New Goals
Strive to become a better version of who you already are!!

Excited to continue to grow and learn and bring new things to Spectrum Run Coaching in 2024! Currently studying to become a CPT (certified personal trainer) and CNC (certified nutrition coach) through . Can't wait to share my knowledge with my athletes!

As you reflect on your 2023 running and plan for 2024, keep in mind how long it takes to train for certain races.

Those with a solid base can get away with a shorter training cycle. Whereas those who are new to the distance or training for a specific goal, will have better success with a longer training plan.

My Run Coaching spots are open for 2024, but limited, so be sure to reach out asap if you are interested in personal run coaching!
💪✨️

Oh the weather outside it frightful, but a treadmill can be so delightful! (sometimes)

With winter ❄ ⛇ 🌬️ treadmill running sometimes becomes the better option. Here's some tips to make your treadmill runs more enjoyable. And I've included a workout 👇.
🔹Use technology. Netflix 🎥 , music 🎶 , podcasts 📚 really help your run time pass faster.
🔹Meet a friend. 🏃🏼‍♂️🏃🏼‍♀️Good company always makes a run seem to fly by. You don't even need to be doing the same workout or running the same pace.
🔹Built in aid station! You don't need to carry anything. 🥤🍌 You can keep your water and fuel at the ready.
🔹Builds mental fortitude! 🧠 Having a good attitude and learning how to embrace the suck is half the battle of running.
🔹Variety is key to avoiding boredom of the 'mill. Change the incline and/or pace every few minutes to keep yourself engaged. Get bored? Add in a quick 30 sec speed burst to mix it up.

My go-to treadmill boredom buster workout. Mix up the times, incline, paces, etc. to make it work for you.

60 minute workout (can adapt to shorter workout or walk) :
1st 30 minutes, CP/easy pace while increasing incline by 0.5-1% every 5 minutes.
2nd 30 minutes, take incline down to 0-1%, and increase speed by +0.1-0.2 mph every 5 minutes.
This workout keeps your mind (and legs) guessing the entire time. 🏃🏼

Don't wait until the New Year to make yourself a priority or set new goals. You can start NOW. EACH DAY is a new opportunity to improve on youeself; take it. Maybe that means moving 5 more minutes a day, swapping chips for an apple. Little things matter.

Round and round, going nowhere. 🚲 Recovering like a boss from hip surgery which included complete reconstruction of my labrum with cadaver tissue along with lots of other "fixes."

Biking to keep limber at zero resistance. Laceless New Balance are now my favorite since I can't bend to put on socks or tie shoes yet. 😂

Remember that forward is a pace and everyone's forward can look different.

Thanksgiving for runners means turkey trotting! Who got out today? 🦃🏃🏼‍♀️

I'm thankful for everyone I have worked with this past year! Happy Thanksgiving to you and your families!

I can do all things through Christ, who gives me strength.
~Philippians 4:13

Running 🏃🏼‍♀️ is such a testament to this Bible verse. Running is 10% fitness, 90% heart and determination. I train moms, career women, nurses, those going back to school, those going through a hard time, business owners, those is their 20s to those 60+, all body types/sizes, all paces...with ONE COMMON GOAL TO FINISH THE RACE SET FORTH BEFORE THEM!

What a great weekend for my SRC Runners! There was a first 1/2 finisher, a 1/2 walker just for fun, 2 running full marathons for charity and another coming back from a hard personal year. I'm so proud of each of them for chasing their goals when it wasn't easy and the easy thing would have been to quit.

Let's celebrate 🎉 🥉 with them!!


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