Work Hard Wednesday

Happy Work Hard Wednesday!

Have you ever noticed that when you are motivated to get something done you generally go above and beyond normal? The In-laws are coming to town and you'll be darned if the MIL finds a speck in your kitchen so you scrub it back to brand-new status. Maybe you feel like running and you head out and not only get a run in, but take in your beautiful surroundings that fill your brain with joy. Do not let these moments pass you by! These are your 'certificate' moments. The moments you can give yourself an imaginary award like 'most-improved runner' or 'Project Kitchen MVP'. 

Once we grow up we don't get those pretty little papers that tell us we are awesome. 

We have to give them to ourselves mentally.

And you deserve them.

No matter how small.

Work hard today.

And give yourself a certificate.

What will your certificate be for?

Post a comment to help motivate others!

Dehydration

Dehydration

Dehydration is the excessive loss of body water. Runners already experience this every run, but the summer months can really take a toll on the water needs of your body. If you take a look at the above picture (from life ionizers) you can see how dehydration affects more than just your dry mouth. 

What everyone should be drinking:

(couch potato): half your body weight in ounces of water each day

for example-you weigh 200 lbs

you need 100 ounces of water a day

(active Jack): same as above + equivalent to what you sweat out

YES, THAT IS A LOT OF WATER!

YOUR BODY NEEDS IT!

Tell me how you get your daily water intake....

favorite awesome cup, jug with markings...

or

does anything different happen to you when you are dehydrated?

My left ear feels like it needs to pop as if I just drove to the mountains. When this happens, I know I didn't drink enough water the day before. 

How to Run Hills

How to Run Hills

 by Jenn Turner of 5k Rockstars

1. locate hill

2. suit up in running attire

3. run up that hill

I apologize for those that thought this post might have some insight to making hills easier or seem less steep. The fact is to get better at hills (and faster overall) you just have to run them. 

I am currently only running hills because I am staying at my dad's house which is in the middle of a hill. So, whether I go up or down first, there is still up or down back. I am conquering the same upward route and am hoping to improve that pace time. I have to fast walk a majority of it since it's fairly steep and I am pushing an old stroller with a 30 pound three year old, but I run any 'straight part' of the route.

In my 1st two runs I averaged a 16:27 pace time, and tonight's run I ran 14:59. Maybe, I'll get to go without the stroller one night to see what my 'actual' pace time is.

Do you keep your running and stroller running times separate?

Map My Run App

This post is my own opinion about a free app that I downloaded on my android phone. I just wanted to share my feelings about it with you.

I am really happy about this app. I have never really tracked my miles before, but am getting serious about making good times in upcoming 5ks and thought this might be important. Once I figured out how to set the GPS on my phone the app does the rest. While my music was playing the app let me know when I hit mile markers and my mile and split pace. I thought that was cool!

Tonight's run consisted of two miles. One up hill, one down hill. The website even shows you your pace throughout your run along with elevation! Super cool. If you have a chance, check it out, and add me as a friend (Jennifer Turner)

Did you run today?