Today's workout Playlist

Bryn's Army Virtual Race

It is time to begin registering for 5K Rockstars first virtual race!

This race will benefit little Brynlee in Southern Nevada.

You can check out her fight against cancer on her facebook page Bryn's Army.

Once you purchase your virtual race registration you will receive an e-mail with instructions on how to join our 5K racing group and where to post pics of you completing your race. All ages and abilities welcome. We appreciate everyone who walks or runs for Brynlee, and offer a discount when purchasing more than one registration. 

Once registration is closed your race bling will be mailed to you via USPS. For this race it will be a custom dog tag with ball chain necklace. (Photo is a mock up)

We would really appreciate all the word of mouth we can get for this event. Brynlee is the daughter of my very best friend of 22 years. Any stress I can take off their shoulders is worth every minute to me. 

God Bless and Get Racing!

1-2-or 3 medals

1 Virtual Race $17.50 USD 2 Virtual races $28.50 USD 3 Virtual Races $39.50 USD

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?

Bryn's Army

I spoke briefly yesterday about my life long friend's daughter recently having her kidney removed due to cancer in this post. I know I need to do a fundraiser for my friend and her family, and have been pondering what type of fundraiser will bring in the most donations. Six years ago I did a fundraiser for my other friend's daughter who had nueroblastoma. We had a dress sale called 'Dresses for Dreams' and sold previously worn prom and wedding dresses for $10 each. In a little over 2 hours of the sale we raised almost $800. Since them my little hero, Miss A, is conquering the world wheelchair style as a very active 3rd grader. 
 Now it is time to take some stress of Miss B's mom's shoulders. Worrying about co-pays is the LAST thing she needs to be doing right now. Miss B is currently undergoing radiation and chemotherapy treatments. You can read more about her and like her facebook page here. 

With that being said, I am in the midst of organizing a virtual 5K, 10K, half, and full marathon that will benefit Miss B's family. Registration will be $30 and you will receive a blinged out medal in the mail. You can run your miles anytime from August 1st-30th. There will also be a group to share your pics and times along with other goodies that may spring up by then. More details will arise soon once the proof for the medal arrives. 

Please share with your running buds. I have a big goal for this and plan to go above and beyond for my good friend.


Have you ever ran a virtual race?

September Miles for Alex's Lemonade Stand Foundation

Join me in September as I log my miles for Alex's Lemonade Stand Foundation. Collectively they would like to gather 1 million miles to raise awareness about childhood cancer.  Recently, my life long friend's 5 year old girl had her cancer covered kidney removed and is currently undergoing radiation treatments and chemotherapy. This topic hits home. Not only do we need to raise awareness so that ALL children affected by cancer have a fighting chance, but to also address what is causing cancer in children at such a young age. Take a second to check out my ALSF page and read about what you can do to help. 

http://www.alexslemonade.org/mypage/1116789

You can also join my team there and we can log miles together!

Instead of Syrup

Want to have some pancakes with the kids, but don't want to use regular syrup on them?

Me too! Regular syrup has a high glycemic index and effects my brain immediately. So instead of regular pancakes I make cashew pancakes with this recipe from know gluten and use cut strawberries and bananas on top with a drizzle of honey. You still get the sweetness without compromising your sugar levels.

What do you put on your pancakes?

Go!

Lace up whatever sneakers you have and get out there. 

If you are nervous about running you can:

just walk

walk one block/jog one block

walk 3 minutes/run 30 seconds

listen to music and run during the chorus of each song

It doesn't matter where or how you start, but GET STARTED.

*Bonus* Write it down on your calender and don't let 2 days go by without getting that body moving!

Remember YOU ROCK!

<3 5k Rockstar Jenn