Sunday, April 26, 2015

Weekly Roundup 4.20-4.26

The week started out with the motivation and excitement of Marathon Monday!  Congratulations to all finishers!  You inspired me! 

It was a lame first day of the week in terms of activity as I didn’t even take Georgie for a walk (bad mama!) but I redeemed myself on Tuesday with my second appearance in a row at Run Club!  Another 5 miles with Jason in Zensah compression sleeves.  Cool brand, just not as compressiony as I’d like.  Maybe it was just that the samples were too stretched out?  Or they are all like that?  Have you ever ran in Zensah gear? 

I had a nice solo run on Friday followed by a 5 mile run on Saturday morning with one of my clients.  It was a chilly morning and I came up with about a million excuses to call her and say I wasn’t going to meet her but I’m so glad I did.  She pushed me and I learned an awesome 5 mile loop through beautiful New Seabury.

Other highlights this week:

·      Had a great time on Friday night at a Run Club non-running event.  We sure do love food.
·      Georgie is up to 63.5 pounds and I can still carry her!  Trying to continue (not so regularly anymore) with my dog lifting.

Monday 4.20.15
Marathon Monday!
8,283 steps

Tuesday 4.21.15
Taught spin class
Marathon Sports Run Club! 5 miles (41:53)
22,997 steps

Wednesday 4.22.15
Long walk with Linda & G (~45 minutes)
13,933 steps

Thursday 4.23.15
Taught spin class
Power Water
15,032 steps

Friday 4.24.15
4 miles (32:50)
20,487 steps

Saturday 4.25.15
5.25 miles with Wendy (41:41)
15,302 steps

Sunday 4.26.15
Taught spin class. The Playlist: Push It Spin Playlist
10,510 steps

This week’s mileage: 14.25 miles
April Totals: 32.75 miles
2015 Totals: 66.75 miles

Push It Spin Playlist

Good Vibrations - Marky Mark                               4:31  Warm up         
Lucky Strike - Maroon 5                                           3:05  Drills, pedal strokes   
Tootsee Roll - The 69 Boyz                                      4:03  Build    
Whoop! There It Is - Tag Team                               3:43  20" jumps       
Push It - Salt-N-Pepa                                                 4:15  Build    
Just A Girl - No Doubt                                                3:29  4x15” sprints (2 seated, 2 standing)          
Bust a Move - Young MC                                           4:24  Build    
It's Tricky - Run DMC                                                3:07  20" jumps, higher tension    
Gettin' Jiggy Wit It - Will Smith                              3:48  Recovery, start to climb         
Pretty Fly (For A White Guy) - The Offspring    3:09  Standing climb           
Time of Our Lives - Pitbull & Ne-Yo                      3:49  80-100
Problem - Ariana Grande                                         3:14  Standing flat, faster during chorus 3x
This Is How We Do It - Montell Jordan                3:19  Cool down       
Daylight - Maroon 5                                                  3:46  Stretch  

Saturday, April 25, 2015

On Saturdays, I make pizza.

Thought I’d share with you my favorite Saturday meal.  Sometimes it’s lunch, sometimes it’s dinner but it’s becoming a weekly tradition that I look forward to.

I use Stop & Shop’s premade whole-wheat pizza dough, found cold in the deli section.  Toppings vary but here are some of my favorites I used today:

·      Your favorite brand of pizza sauce
·      Crushed red pepper flakes
·      Mozzarella cheese (I use both shredded mozzarella and pieces of fresh mozzarella)
·      Ricotta cheese
·      Banana peppers
·      Pepperoni
·      Grilled chicken

What are your favorite pizza toppings?  Do you make your own dough?

Thursday, April 23, 2015

Run Jen Run Loves Smoothies 2

I love smoothies!  I also love making my own creations. 

This morning I didn’t have many ingredients (Thursday night is shopping night!) so I did the best I could with what I had.  It wasn’t the prettiest smoothie I’ve ever made but it was oh so good!

1 banana
1 kiwi
Handful of frozen pineapple
1 container Yoplait vanilla Greek yogurt
1 scoop flaxseed
Orange juice as needed

What are your favorite smoothie ingredients? 

Wednesday, April 22, 2015

I signed up for the Piggy Trot!

What: The 6th Annual Piggy Trot

Where: Dowses Beach, Osterville, MA

When: May 17, 2015

The Piggy Trot is one of my favorite events every spring!  It is a 3.7 mile race through Osterville, MA that starts and finishes at Dowses Beach.  The race is put on by the Glenna Kohl Fund for Hope and I'm proud to say Cape Cod Rehab has been a sponsor for at least the last 5 years.  Glenna (nicknamed “Piggy”) was a Town of Barnstable lifeguard who passed away from Melanoma at a very young age and her charity raises money and awareness in honor of Glenna.  One of their missions is to support and protect Cape Cod lifeguards by supplying sunscreen and putting up shades canopies on lifeguard stands.

Join me on May 17th by registering through the Glenna Kohl Fund for Hope website.  They also take monetary donations if you are unable to attend.

You can read my 2014 Race Report here:

Monday, April 20, 2015

Weekly Roundup 4.13-4.19

Not a lot of running this week.  G wasn’t feeling well, I wasn’t feeling well.  I did enjoy a 5-mile run with Jason at Run Club this week though!  Thanks for pushing me!

Monday 4.13.15
Trotted 1/2 mile with G (5:37)
13,501 steps

Tuesday 4.14.15
Taught spin class. The playlist: When Love Takes Over Spin Playlist
Marathon Sports Run Club! 5 miles (42:01)
21,039 steps

Wednesday 4.15.15
10,547 steps

Thursday 4.16.15
Taught spin class. The playlist: Tuesday repeat
Power Water
14,975 steps

Friday 4.17.15
10,101 steps

Saturday 4.18.15
11,522 steps

Sunday 4.19.15
Taught spin class
8,572 steps

This week’s mileage: 5 miles
April Totals: 18.5 miles
2015 Totals: 52.5 miles

Friday, April 17, 2015

Run Jen Run’s Boston Marathon Preview 2015

30,000 runners will make the 26.2 mile journey from Hopkinton to Boylston Street this Monday morning for the 119th running of the Boston Marathon.

It’s a pretty special year for the city of Boston.  Dzhokhar Tsarnaev was found guilty.  Meb comes in as the defending champ wearing bib #1 after an incredibly inspiring and emotional race in 2014.  Shalane is back and hungrier than ever.  Desi is very fit giving the American women two great opportunities to bring home a victory for the first time since 1985.
[Related Post: Run to Win]

On a personal level, my boss is running this year for Spaulding's Run for Rehab Team and it’s been fun watching him progress through his training.  It’s been a brutal winter to run outdoors but he’s been sticking to his training plan and took a few of my spin classes for cross training!  Go Joe!  My friend Stacey (@capecodrunner) is running her first Boston and second marathon.  Another friend Chris will be running his first marathon.  Also, my FRR little sister Kelly is running with her mom… wait whaaaat?  Kelly is running a marathon?!  I’m so proud!

Are you running on Monday?!  I’d love to follow and track you!

Back to the race.  I said this last year and I’m saying it again…

There is nothing more motivating and powerful than watching a marathon.  From the elites to the back of the pack joggers, everyone has a story to tell about their journey and months of training.
Universal Sports Network will be broadcasting the event.  They will air a preview show on Sunday at 4:00pm (that will re-air multiple times throughout the weekend if you miss it) interviewing some of the athletes and setting the scene for this year’s race.  Live coverage begins Monday morning at 8:30am.  The wheelchair start is at 9:17am.  The women’s elite start is at 9:32am; the men start at 10:00am.  The BAA is also live streaming the event at

The Boston Marathon is one of the World Marathon Majors along with New York, Chicago, London, Tokyo, and Berlin.  To those that don’t follow the sport, Monday's race a big deal.  Boston is similar to the Super Bowl of football.  Or the Kentucky Derby of horse racing.  Shalane Flanagan has said in multiple interviews that she would rather be crowned Boston Marathon champion over Olympic champion.

Let's take a look at this year's elite field and who to root for...


The Americans: Shalane Flanagan, Desi Linen, Amy (Hastings) Cragg

Shalane – She was very open about her disappointment in 2014 even after running a marathon personal best.  She’s the local favorite, Boston is her love and I am hoping for big things to happen for her. (2:21:14 PR)

Desi - Desi had her best Boston finish in 2011 when she placed second.  She has said in numerous interviews that she feels she is in the same place with her fitness and training and could be a major force this year. (2:22:38 PR)

Amy – A  2012 Olympian at 10,000m, Amy will be running her first Boston. (2:27:03 PR)

The American women will have a lot of work to do if they want to break the American win drought.  The 2015 women’s elite field is the fastest field in the history of the event.  Ten women have marathon personal bests under 2:23.  One woman that WON’T be in Boston is 3-time champ (2006, 2013 & 2014) Rita Jeptoo who is currently facing a 2 year ban from doping.  What a disappointment when I heard the news.

Sharon Cherop – 2012 champion and placed third in both 2011 and 2013 (2:22:28 PR)

Caroline Kilel – 2011 champion (2:22:34 PR)

Mare Dibaba – 3rd in 2014, holds the fasted PR in the field from a race in China in January (2:19:52 PR)

Buzunesh Deba – 2014 runner-up, 2-time runner-up in NYC (2:19:59 PR)

Aberu Kebede – 2 time Berlin Marathon champ (2:20:30 PR)


The Americans: Meb Keflezighi, Dathan Ritzenhein, Nick Arciniaga, Matt Tegenkamp, Jeffrey Eggleston

Meb is fit and healthy so you never know what will happen this year.  He is the defending champ and has already said he achieved all his goals so another win would just be “icing on the cake.”  He has less pressure on himself and running with passion.  I have always been on Team Meb cheering for him all the way.

This is Dathan’s first time in Boston.  He hasn’t run a marathon since October 2013 but he holds the fastest PR of all the Americans (2:07:47 PR).  Matt has been quiet on the roads in recent months.  Nick & Jeffrey were second and third Americans in 2014.

The Americans will be facing a strong international field.

Patrick Makau - Former world record holder and 2x Berlin Marathon champ holds the fastest PR of all the men in the race (2:03:38 PR)

Lelisa Desisa – The 2013 champion and 2013 World Championship Marathon silver medalist. (2:04:45 PR)

Wilson Chebet – 2014 runner-up (2:05:27 PR), he said after the race that he thought Meb was a pacesetter so it will be exciting to see what he can do this year.

Welsey Korir – 2012 champion, the year of the heat! (2:06:13 PR)

Gebre Gebremariam – 2 time Olympian, 2010 NYC champion and former Falmouth Road Race winner! Finished third at Boston in both 2012 and 2013 (2:04:53 PR)

Abel Kirui – 2 time WORLD champion (2:05:04 PR)

If you will be in Boston this weekend, check out these other exciting events:

John Hancock Sport & Fitness Expo and Boston Marathon Bib Number Pick-Up
Did you know that the marathon expo is open to the public?  You don’t have to be a registered runner to attend.  It will be held race weekend at the John B. Hynes Convention Center featuring many great sponsors, brands, and companies with a passion for running, health and fitness.  Many give away samples and free advice.

BAA Invitational Mile
On Saturday April 18th is the BAA Invitational Mile.  The men’s race is at 11:20am, the women at 11:30am.  Some of the best middle distance runners race every year two days before the marathon.  It’s a 3-lap course beginning on Boylston Street and finishing at the Marathon finish line.

Meb Keflezighi at the Harvard Book Store
In honor of Meb’s new book “Meb for Mortals”released on April 7th (you can buy it on Amazon), he will be speaking at the Harvard Book Store on Friday April 17th at 7pm.  You must purchase a ticket for the event ($25) but it includes a copy of the book!  The first 100 tickets sold also included a free pair of Sketches shoes!  I've had the opportunity to hear Meb talk many times and I highly recommend going if you have the chance.  So inspiring!

Boston Marathon RunBase
adidas, the BAA and Marathon Sports teamed up this year to open the Boston Marathon RunBase at the finish line on Boylston Street.  It should be really cool and I can’t wait to check it out.


Interested in running in 2016?  You can find all the Boston Marathon qualifying standards here.  Competitor Magazine recently put out a list of 13 Races that make Great Boston Qualifiers featuring fast and flat races for you to run your best.

Did you know?:

The first Boston Marathon race was held in 1897 and was only 24.5 miles.  It wasn’t until 1924 that it became the standard 26.2 mile distance.  Crazy right?!

[Related Post: Run Jen Run’s Marathon Monday Preview 2014]

Tuesday, April 14, 2015

Your Desk Job could be Affecting your Golf Game

Below is a blog post I wrote for the Mashpee Fitness Center. To see the original, visit the Mashpee Fitness blog.

There have been numerous studies in the past few years about the detrimental effects of sitting all day.  Some media sites have even claimed that “Sitting is the New Smoking” because of the increased risk of disease and even death.  We know how important it is to get in 30-60 minutes of physical activity (on most if not all days of the week) but what you are doing the other 23 hours of your day could be offsetting the work that you are putting in at the gym or out on the course.

In addition to an increased risk of cardiovascular disease, sitting can cause a change in your posture.  Think about how you sit when you are at the computer.  Most of us don’t sit up straight and tall like we should.  Spinal alignment is off as your shoulders start slouching forward causing your chest muscles to tighten.  Soon you notice a forward head position.  Long term sitting can cause your muscles and spine to stay in these forward bending positions even when we are standing.

In Titleist Performance Institute (TPI) language, we call this the “C posture,” also known as Upper Cross Syndrome or kyphosis.  TPI reported that 33.1% of all amateur players have C postures which is characterized by excessive roundness in the upper back.  More specifically it is tight upper trap and weak lower trap, tight levator scapulae, tight sternocleidomastoid, weak serratus anterior, weak deep neck flexors, and tight pec major and pec minor.  An unstable core could also lead to these C posture characteristics.

A golfer’s thoracic spine needs to be mobile.  Any arching of the upper back or lack of thoracic extension can result in a loss of rotation, specifically in the backswing.  If you’re not getting the club to the proper position in the backswing, you could be limiting both your power and consistency.  

The goal in the setup position is a neutral spine but it’s not a simple fix and these muscular imbalances need to be addressed off the course and in the gym.  Find a Certified TPI Professional in your area and schedule a golf fitness assessment.  They will be your greatest resource to help you improve your golf game.

What can you do if you have a desk job?  Get up and move!  Take small breaks throughout the day and get up and stretch, go for a drink of water or take a lap around the office.  Set a timer so every 30 minutes you are reminded it’s time to stand up.

Remember: A neutral spine and good posture will lead to more rotation.  Mobility is important for proper mechanics and injury prevention.  If you don’t take care of your body, your longevity in the game you love may be cut short!

Monday, April 13, 2015

Weekly Roundup 4.6-4.12

Overall it was a good week!  I got in 2 half mile runs with the pup and 2 weekend runs on my own.  I missed run club but hope to make an appearance next week with Feetures and GU as sponsors.  Marathon Sports Mashpee set up an incentive program for the weekly Tuesday run club.  After 10 runs, you receive a $25 gift certificate to the store!  Very cool!  

 On Saturday I ran my old 4 mile loop from my parents house.  The familiarity of the route was very comforting and I started to realize the reason I am not loving running right now is that I don’t love running from my new house.  Actually I don’t love running in Mashpee in general.  Running from work, running from home... not loving it.  I need to do some more exploring and plan some weekly trips to Falmouth for a motivational boost!

Where are your favorite places to run?

Monday 4.6.15
12,768 steps

Tuesday 4.7.15
Taught spin class
11,874 steps

Wednesday 4.8.15
Trotted 1/2 mile with G (4:50)
11,130 steps

Thursday 4.9.15
Taught spin class
Power Water
15,476 steps

Friday 4.10.15
3 mile run (24:52)
Trotted 1/2 mile with G (4:56)
16,710 steps

Saturday 4.11.15
4 mile run (31:04)
18,744 steps

Sunday 4.12.15
Taught spin class. The playlist: Lose Control Spin Playlist
9,121 steps

This week’s mileage: 8 miles
April Totals: 13.5 miles
2015 Totals: 47.5 miles

Sunday, April 12, 2015

Lose Control Spin Playlist

We brought back a favorite from September 2014.  What a great class to start the day!

We Are Family - Sister Sledge                                      3:37  Warm up         
Lucky Strike - Maroon 5                                                3:05  Drills, pedal strokes   
Crank It Up (feat. Akon) - David Guetta                    3:13  Rolling hills     
Troublemaker (feat. Flo Rida) - Olly Murs               3:05  Build    
Blow - Ke$ha                                                                     3:42  Standing climb           
SexyBack - Justin Timberlake                                      4:03  Jumps  
Single Ladies - Beyonce                                                 3:15 1’ seated flat, 1’ running, 1’ seated flat
Somethin' Bad - Miranda Lambert                             2:50  Seated climb   
My Songs Know… - Fall Out Boy                                  3:07  Standing climb with 3 bursts
End of Time - Beyoncé                                                   3:44  Build    
We Won't Give Up - The Afters                                    3:07  Standing climb           
Maps - Maroon 5                                                             3:10  Recovery         
Lose Control - Missy Elliott                                          3:47  Lightning round         
Pumpin Blood - NONONO                                             3:29  Cool down       
What Goes Around - Justin Timberlake                    7:29  Stretch 

Sunday, April 5, 2015

Weekly Roundup 3.30-4.5

Big week this week! Georgie and I started trotting together! We ended the week with a half mile run! German Shepherds are working dogs bred to herd so we are working on running alongside me… controlling her excitement and instinct to start jumping to corral me. She is still growing but we got the ok from the vet to start taking baby steps. Exciting news!

Monday 3.30.15
Long walk with G (44’)
13,081 steps

Tuesday 3.31.15
Taught spin class. The playlist: A variation of the Jumpin’ Jumpin’ Spin Playlist (I threw in some Easter songs – Candyman by Christina, Candy by Mandy, etc.)
12,719 steps

Wednesday 4.1.15
National Walking Day!
Walked 1 mile with the ladies of 7:30am group training
Lunch break walk with G & a lap around the block at the Skiba’s
10,232 steps

Thursday 4.2.15
Long walk with G (32’) – Accomplishment: We trotted the final 1/3 mile!
Taught spin class. The playlist: Tuesday repeat
Power Water
17,926 steps
Friday 4.3.15
Trotted 1/3 mile with G! x2
11,948 steps

Saturday 4.4.15
Long walk with G (45’)
4 mile run – so windy! (32:14)
19,854 steps

Sunday 4.5.15
Happy Easter!
Trotted 1/2 mile with G! (5:08)
13,838 steps

This week’s mileage: 5.5 miles
March Totals: 7 miles
April Totals: 5.5 miles
2015 Totals: 39.5 miles