Back to Fitnesss - 4 Simple Tricks to Get Back on Track

Rescuing Your New Year’s Resolutions - Get Back on Track with Four Simple Tricks

We’re well into 2015, and chances are many of you have already slipped up or fallen

off the wagon completely with your New Year’s running and exercise goals. It’s

understandable given the extreme cold and snow we’ve gotten throughout January and

February, because who wants to leap over snowbanks to get to the gym? Well luckily there

are a few simple tricks you can use to get yourself back on track and on the road to a fit


Pump Up the Jams

We all know that listening to music is a great way to motivate yourself through a run

or workout, and now there is real science to prove that music does, in fact, positively affect

your results. One of the world’s leading researchers of exercise music psychology,

Dr.Costas Karageorghis, has gone on record after nearly 20 years of research on the

subject saying that music is “a type of legal performance-enhancing drug.”

Now if that doesn’t convince you to incorporate some music into your run I’m not

sure what will. Of course, there are specific types of music that have been shown to

positively impact performance better than others. The study found that songs with beats per

minute (BPM) that fall between 125 and 140 were the ones the exercisers prefered, as well

as the ones that showed the best correlation to improved performance. Of course that

means nothing to many of us, but luckily there’s a website - Jog.fm - that has a database of

tens of thousands of songs with their BPM listed. This means you can build your very own

running playlist where all the songs fall within that 125-140 BPM sweet spot.

Take a Coffee Break

There have been numerous studies done during the past decade that have proven

the benefits of consuming caffeine both pre and post workout. Not only has a jolt of caffeine

before your workout shown to improve endurance and performance, but a study published

last year found that it increases the amount of calories you burn after you’re done working

out (known as “after burn”) by as much as 15%. So, not only can coffee snap you out of that

afternoon slump when you first start thinking about skipping the gym, it will also help when

you’re actually at the gym and during your workout recovery as well.

Distract Yourself

While it’s important to be paying attention to your body while running, if you’re like

me, running on a treadmill in the winter is slightly tortuous. I’m definitely someone who

thrives while being able to get outside and run, so remaining stationary in a confined space

while trying to not stare at the timer on the treadmill is nearly impossible. Luckily we live in

2015, and with our cell phones and tablets we can be entertained 24/7.

If your gym has WiFi consider bringing your tablet, phone, or E-reader with you on

the treadmill to catch up on some movies or TV shows while you run. You might not need to

subscribe to Netflix or Hulu to do it, as many providers like DirecTV and networks like NBC

and HBO offer apps that give you free mobile streaming of their programs. Do be careful

though, as you don’t want to hurt yourself or strain your running form while craning your

neck to see the screen.

Mix It Up

Sometimes the monotony of the gym can be a drain on your motivation and

performance, especially in the bleak winter months. That’s when you mix up your workouts

with something new. Many gyms offer free exercise classes to their members like Zumba or

yoga, both of which can be beneficial to runners. It certainly isn’t going to hurt you to stop in

and check out a class to see how you like it. Beyond that there are more and more studios

and trainers offering specialized classes like Pilates or barre method, and many offer

newcomer promotions or have deals on sites like Groupon making the financial risk

relatively low. If you don’t have the time to check out some classes there are tens of

thousands of workout DVDs, online classes, and websites with exercise videos that range

from strip tease to yoga with your pet and everywhere in between. With the unlimited

resources of the internet on your side, there’s no excuse to not find a different workout

that’s right for you.

Cross Training to Get a PR

Training for a PR in any distance race is a rewarding yet challenging endeavor. It can be tough on your body and mind. We have found that focusing on specific workouts and understanding how to recover and use rest days are the key ingredients to running a PR. Most training plans will have key workout days and rest days; what many plans lack is cross training. Understanding how to cross train and use recovery days will make you a stronger and faster runner.
We distinguish between two types of cross training activities: (1) Cardio, which is spinning, elliptical, bike intervals, walking, swimming, aerobics classes, and (2) Strength, Conditioning and Flexibility which includes Pilates, yoga, boot camp, and strength sessions or classes. Both types are important while training and for overall injury prevention and long term running health.
Cross training days are important because they help you help build aerobic fitness and muscle stability. By increasing overall aerobic fitness, you force the heart to pump oxygen through the body at a quicker rate. Over time, this makes your heart stronger, which enables it to deliver more oxygen to the muscles, and helps your muscles use oxygen more efficiently. Running is one of the best aerobic activities there is, however, just like your muscles, you need to switch up your cardio so your body can react and learn to work hard under all types of work. Muscle stability will help ward off injury and give you a much more solid base to increase speed. Running can overwork certain muscles, such as the hamstrings and quads, and essentially ignore major stability muscles including glute medius. Strength training brings more balance to your body.

Be careful to not overdue it on your cross training days. Too much intensity within a week can actually weaken your muscles. Classes are great because the instructor takes you through an array of work - hills or intervals, for example in a spinning class or full body strength workout in a boot camp class. If you workout on your own, it’s important to vary your cross training and make it counts towards strength, stability and fitness.Below, we have listed a few cross training ideas that will help elevate your training:

Spring Intervals

6-8 Sets of 30 seconds max effort speed intervals (ideally you are standing and the resistance is high). Recover at a very low and comfortable level for 2 minutes in between each sprint. Warm up and cool down for at least 10 minutes each. Do this only 1x a week.

Easy, Recovery Ride

30-60 minutes at an easy relaxed pace that is similar to your effort on an easy run. This is a great option to improve blood circulation the day after a hard run workout. You can do this workout up to 2x a week.

Strength Workout Do 2 sets of each exercise 2-3x a week. Avoid doing a lot of lower body work the day before a hill or track workout. (you can watch a demo of each exercise on our YouTube channel)

  • Month 1: Plank (60 sec) | Side Plank (30 sec each side) | Lower Back Extensions - modified superman (60 sec) | Push-Ups (10-15x) | Bridge lifts (15x) | Bridge with Single Leg Walks (60 sec) | Single Leg Deadlift (30 sec each side) | Single Leg Calf Raises (15x each side) | Glute Press Up (30 sec each side) | Clamshells (12-15 each side)
  • Month 2: Plank Walks (45 sec) | Side Planks (45 sec each side) | Single Leg Bridge Lifts (30 sec side) | Pushups (20x) Single Leg Deadlift (45 sec each side) | Single Leg Calf Raises (20x each side) | Glute Press Up (45 sec each side) | Clamshells (20 each side) | Squat Jumps (30 sec) | Reverse Lunge (30 sec each side) | Lateral Lunge (30 sec each side)

A New Type of Marathon Goal

by Jessica Green

While Meghan tackles the first few weeks of marathon training for the Portland Marathon on October 5th, I am re-committing to some type of cross training on a regular basis before my training for the NYC marathon on November 2nd kicks into high gear at the end of July.  Although I've been sucessful with some core work almost 5 times a week, it's not quite the same as a full 45-60 minute workout that has nothing to do with running. I'm talking about something like yoga, Pilates, biking or a conditioning class. 

In the past, my best races seem to correlate with periods of time where I am committed to my cross training activities at least once a week. These are also periods where I tend to feel the least tight, the strongest and most comfortable in my body and mind. Over the last month, the warmer temperatures and a busier schedule have taken an toll on my body and my cross training. I feel tight and weak and my running feels heavy. 

The solution, as I tell clients over and over again, is to do something else besides just running. Time to heed my own advice!  There's no way I'm going to make it to the finish line in one piece on November 2nd if I don't clean up my act and find something that will get me cross training regularly. So, this July, my goal is to take an hour-long class 1x/week that doesn't involve any running. This will take precedence over that extra day of running that I usually end up leaning towards.  I challenge those of you in my same position to do the same with the ultimate goal being that the routine continues through all of marathon training. 

Looking for the right type of cross training class or activity? Ask us to help you sift through the options to find the one that's the best fit for you. 


Monday Motivation - Spring Forward



We lost an hour yesterday but we are gaining more daylight overall. This is a great time to reset, check in on your goals or set new goals. Now that it is lighter for longer after work, I'm heading back to the trails and running in Forest Park 2x a week. My goal is to run a fast half-marathon so the trails will give me the hill work and endurance work that I need to build up my leg strength and the trails are great for a new vantage point. 

When setting goals, remember to make the SMART: Specific, Measurable, Attainable, Relevant and Time-bound.

Creating your goals within this framework helps you narrow down your dreams and aspriations and really figure out what is possible and by when. 

Here is a typical goal that we see from our friends and clients: "I want to run a fast or faster half-marathon."

That's a great goal but what does it mean? Which half-marathon? How fast? How fast was your last race? Our questions encourage people to think about what they want and by when.

If you make your goals, SMART goals, the above goal would look like this: "I run a 1:45 half-marathon by July 2014."

Need help setting goals? Email us - we're happy to help!

Interview with a Runner

This week's runner is Natalie Fields from Portland, Oregon. She is a former soccer player, leading her University of Portland team to a National Championship and playing pro in Germany. She loves racing and has been known to bust out sub 6-min miles on a consistent basis. She's running Boston this year and we are excited to follow her during race day. 

When did you start running?
I started running when I was 10. I would run in local events all over Portland. My father and brother are big runners and I also took up the family sport. I started running marathons when I retired from soccer. I needed a competitive outlet and it presented an opportunity to train and work for something with my father. We have both complete over 5 marathons in a few short years and we both will be running Boston this year.

Are you running for fun or sport?
I run for fun, health, and sport. I was a collegiate and pro athlete so I have a competitive side that needs to be fed.

What is your favorite running route? Why?
I enjoy running along Lake Coeur d'Alene in Coeur d'Alene, Idaho. The Centennial Trail spans all the way from Spokane to Couer d'Alene with gorgeous views of the lake and the surrounding mountains.

Favorite post-run meal?
Eggs and bacon.

Best piece of running advice?
I have a tendency to go out super fast for races, so the best advice I received was to slow down at the beginning of a race and then pick it up as the race continues.

Who inspired you to run? 
My father.

Who would you love to run with? 
My uncle David.

Favorite way to sweat other than run?
I love lifting weights or a cycling class.

An Interview with a Runner

Gail DiLisio, is our featured runner this week. We met her this summer while helping her and her partner, Cathy Bolz (on the left), train for the Smuttynose Rockfest Half Marathon in Hampton, New Hampshire. Her dedication and commitment astound us! She's lost over 50 lbs and is on her way to PRs! 

How do you know us - Hot Bird Running?
I heard about Hot Bird Running from the Lean Green Bean blog

What are your current running goals? Are you training for anything? 
My goal is to gain speed and be more efficient when I run, especially on long runs.  I am currently training for the More/Fitness Half Marathon in April.

Who or what inspires you to run?
I get inspiration to run from the challenge of improving my run, whether it be technique, speed etc.  The chance to improve is perfect motivation for me.

What is your favorite running route/place to run?
I love to run anywhere outside, even if it is freezing out.  My favorite route is Central Park - it is the perfect blend of rolling hills along with great people watching!

Who is your favorite person to run with and why? 
My favorite person to run with is my partner, Cathy.  We both started running 2 years ago when we each lost 50 pounds and found running a perfect way to stay fit and provide variety with our workouts.

What is the best piece of running advice you ever received and who was it from?
Well, the best advice came from Jessica Green, of course!  She taught me that if am tired on long runs, I can keep my legs moving just by pumping my arms harder.  Believe me, I have used this technique plenty of times!

What is your favorite running gear/piece of clothing?
My Garmin 310 has been great for training and tracking miles.

Sticking to your 2013 Goals

Setting goals is only the first step to achieving your dreams and living the life you want. Following through and accomplishing them are the next steps. Here are our tips for how to stay motivated and achieve your 2013 goals.

1) Set goals. For example, pick a race and pay for it - now you're committed. Differentiate long-term vs short-term goals. Long-term: I want to lose 10 lbs. Short-term is how do you get there: I run 2x a week for 45 mins, or I do 3 classes a week.

2) Write your goals down on paper and look at them every day.

3) Find a support network. Say your goals out loud. Find someone who supports your goals and will keep you accountable, ie. friend, coach, family.

4) Find a friend/partner in crime to workout with. Meet them for those early morning classes.

5) Keep a record or workout log of what you do so you can see your progress andt track improvements.

6) Have the proper gear. You’ll look good and feel good!

7) Keep it fun and attainable. Meeting a friend for coffee? Run there! Go to a Friday class and then meet your friends out after.

8) Practice moderation. Don't jump into a marathon if you've only run a 5k. Start slow and build up.

9) Reward yourself along the way with rest days, your favorite food or dinner with friends. 

Goals don't have specific shapes or forms or wording. They are yours and there to push you, motivate you, scare you and get you to think bigger and grander than you believe possible.  Create a goal, or two, and share it with your friends, family and co-workers. Make yourself accountable. Write it on a piece of paper and stick it on your bathroom mirror or your bedroom door. Repeat it to yourself. Believe in it and in yourself.

If your goals are fitness related, talk to us. We'd love to help you define it, tackle it and create more! Having goals will motivate you to finish that 8th hill repeat or wake up at 7am on a Sunday to run 18 miles.


Winter Half Marathon Group Program

Starts November 5, 2012.  Deadline to Register is November 2nd.

Take your training to the next level with Hot Bird Running’s Winter Half Marathon Group Program. In this program, you receive a 12-week personalized training program, coached Saturday sessions in Brooklyn Bridge Park and real-time coaching instruction PLUS a team of other runners training alongside you. This plan will get you to your goals and keep you feeling fit, healthy and motivated all winter long. Training can be designed for the NYRR Manhattan Half Marathon (exact date TBD) or a different half this winter.

What You Get:

  • Professional coaching to develop correct running form, endurance and speed.
  • In-person coached workouts with the team, led by an experienced, certified running coach.
  • A friendly, non-competitive environment.
  • Q&A sessions with the coaches once a week.
  • Weekly email communication with the coaches.

Program Details:

  • Coached 1-hour group workouts on Saturdays at 9:15 in Brooklyn Bridge Park from 11/3/12- 1/19/12, except Nov 24, Dec 15, Dec 29 
  • Personalized 12-week training plan beginning the week of October 29th. Training is based on your goals and fitness level. Includes running specific workouts, strength training and cross training; race strategy and recovery information; and training feedback and modifications.
  • Mid-week online chats with coaches.
  • Cost: $350 for entire program.  All purchases are final.
  • Must run a minimum of 3+ times per week or 10 miles total each week. All paces welcome.

Register/Pay Online:  Pay online using the payment button below (then fill out our New Client Registration Form) or contact us via our Contact page, phone number: 646.535.0307 or email: info@hotbirdrunning.com to get started or for additional information.   

We will email you within 24 hours if you purchase online, or contact us either through our contact form on our website or our contact information.  Register no later than October 25th

Post Race Slump

Meghan is sharing her ups and downs after running a race and how to break out of the slump.

I ran two races back to back this September: Ragnar Colorado and the Great Cow Harbor 10k. Both races were fun, beautiful, with great friends and I felt awesome after each race. Ragnar Colorado was a 200 mile relay from Breckenridge to Snowmass. I ran 33 of the 200 miles and loved every minute of it - especially the scenery. I got back to NYC and Jessica and I ran the Great Cow Harbor together. We had fun this race and didn't stress too much about our time.

Since then, I've had a very rough time getting my mojo back since the races. I haven't felt like running and I'm tired, like all the time tired! Here's what I discovered in dealing with my post race slump.

1) Give yourself a break! You just ran a race, reward yourself with a few days off.

2) Gush about your race. Meet a runner friend for coffee and tell them all about your race. You trained, you sweated, you rocked it. Brag a bit.

3) Plan your recovery. I love active recovery plans that are full of yoga, spin classes and fun classes like kickboxing. Lay off the running for a few days (or a week or two) and work your muscles in a different way.

4) Pick your next goal. Find that next race that you want to run or your next vacation. Give yourself something to look forward to!

Beat those post race slumps by having a plan and giving yourself the time and space to recover, sleep and find your mojo!

Best Workouts for the Bride

If you are embarking on a fitness and diet routine to tone up and look good on your big day, add running into your plan. Running burns the most calories AND it's a great way to releive stress (we know there's a bit of that leading up to a wedding!)

If you want an easy and effective way to tone up and slim down, run with us. Our private training sessions pack in both cardio and strength training. All of our sessions are catered to your goals - think skinny, toned arms, stamina for the dance floor and awesome looking legs! Think of our sessions as a wedding bootcamp.

New York Magazine named us one of the best workouts for brides. Check us out!

HBR Nike Training Club Challenge

We love training for races. We also love our non-race training months, like right now.  During these months, it's our time to really commit to cross training: kick boxing classes, take ballet (okay, that was once but really fun!), try a new global conditioning class, or torture ourselves at a barre class (we have a secret love for Physique 57 and Refine Method).

For the next few weeks, instead of taking a bunch of classes and being indoors, we decided to challenge ourselves (and all of you!) to a 21 day focused workout goal. We are taking advantage of the awesome Nike Training Club app for this challenge and committing to one NTC workout every day for 21 days.

Join us and commit to an NTC workout once a day for 21 days; it takes 21 days to create a habit!  The app (available for iphones and ipads only right now) offers 15, 30, and 45 minute beginner, intermmediate & advanced workouts. Check out the app - the awesomeness speaks for itself from the second you launch it!

Follow our progress here or on Facebook. Don't forget to tell us about your own goals and progress!

Running from Behind: Adjusting Expectations

When it's finally time to head to the start of a race, what happens if something goes wrong and you realize mid-race (or even at the beginning) that your original race goals are unattainable that day? Similar to the importance of setting race goals (whether for time or fun), it is equally important to know what it takes for you to feel a sense of accomplishment regardless of what happens on race day. One of our favorite west coast runners, Maren Elliott, shares her strategy after she was forced to adjust her own race expectations midstride last week while running the Bridge to Brews 10k in Portland, Oregon. 

by Maren Elliott

Races don’t always go as planned . . . even when you’ve run hundreds of them.  

I am one of the runners at the front of the start – not on the start line, just far enough behind it that I can keep the leaders in sight.  I like to know where I am in a race, keeping count of how many women are in front of me knowing where I stand in relation to the competition.  This morning, my race did not go as planned.

Even before I showed up to the course things were off.  I missed the packet pick-up yesterday so I had to arrive earlier than I normally do the morning of a race so I could claim my number. 

Clothing was also an issue.  Tank top, short sleeves… I couldn’t choose so I compromised with myself and decided on a long-sleeve over a tank top, which I expected to check at the start.  In the midst of locating the bag check and then realizing that I didn’t bring a bag to put my clothing in, I heard the announcement for the first wave of runners to start. 

I looked over my shoulder toward the starting line and saw the first group of runners, my group of runners, sprinting away from me.  So I chased after them.  Dodging left and right to avoid the people waiting for their start, I crossed the start line alone scrambling to tie the unnecessary long-sleeve shirt around my waist.  Things were not looking good.

At the first mile mark I realized that I didn’t start my watch so I had no idea what pace I was running.  Mild panic set in. Was I going too fast?  Too slow?  Where was I in the pack?  Should I be further up? I might hit the wall. 

It wasn’t until I hit the second mile marker that I started to find my rhythm.  We were on the downhill slope of a hard climb and I had a spectacular view of Portland.   I realized that I felt fantastic.  Without a clue of how fast I was running or what my current place was, my body had gone into its zone and I was racing.   

The final four miles were challenging and I ran hard crossing the finish line with every last ounce of energy.  Even now sitting on the couch with ice on my quads I don’t know what my final time was or how I ranked against the other women.  But I know that I gave it everything.  

Cait's Plate: Mexican Quinoa Salad

While discussing running goals for 2012 with a friend and fellow runner, Caitlin Grams, Caitlin shared a wonderful 2012 resolution of her own, "To make one new recipe a week."   We loved this resolution so much that we asked if she was interested in choosing a recipe related to running & fitness every other week and share her experiences with us.   Fortunately for all of us, Caitlin loved the idea too and "Cait's Plate" was born.  Please enjoy the first story from Caitlin's cooking adventures this year and if you want to find out more about our dear, miss Caitlin (we highly recommend you do!), check out more of her stories at Caitlin Lives Well

Cait's Plate: Mexican Quinoa Salad

By Caitlin Grams 

Cooking is something that doesn't come naturally to me. When I'm following a recipe it generally goes pretty well, but when I'm trying to come up with something on my own I'm completely out of my comfort zone. This year I'm challenging myself to stretch my cooking muscles. I decided to set a goal of making one meal a week that is new to me - salads, veggie burgers and cereal for dinner don't count! Yikes.

As a runner and mostly vegetarian, I'm always looking for meals that are nutritious and have a good mix of non-animal protein and whole grains to get in some quality carbs. Quinoa is my go-to grain - it is not only high in protein, but is a complete protein, meaning that it has all 9 essential amino acids, including lysine (essential for tissue growth and repair) and riboflavin (necessary for energy production) - aka an athlete's best friend.  Black beans are a great source of protein and fiber, and the olive oil and avocado in this dish add healthy fats. I have almost zero patience, especially in the kitchen, so while I'm still learning I wanted to start with something simple and this salad could not be easier.

Mexican Quinoa Salad


1 cup quinoa, rinsed and prepared according to package directions

1 can black beans, rinsed

1 can corn

1 red pepper, chopped

1 shallot, chopped

2-3 tablespoons fresh cilantro, chopped

1 avocado, chopped


1 lemon, juiced

1 tbsp olive oil

1 tbsp apple cider vinegar

1 tsp sriracha or hot sauce of your choice

salt and pepper to taste

Directions:  Cook quinoa according to package directions - I always toast it first for a few minutes until it starts turning brown. This gives it a nuttier flavor. After cooking the quinoa, let cool for a few minutes. Add black beans, corn, red pepper, shallot and cilantro. Mix ingredients together for the dressing and add to quinoa. That's it!

I made a huge batch of this and then had it for meals all week - it keeps really well. Plus you can mix it up, add in more peppers, serve it over greens as a salad, wrap it in a whole wheat tortilla as a burrito - go crazy!

Caitlin is a runner, yogi and SoulCycle addict from Seattle who, thanks to Hot Bird, has come to love crushing Harlem Hill repeats. She is an educator at lululemon Soho, a nutrition student, and blogs at Caitlin Lives Well.

How to stick with your 2012 resolutions

Join a running program! It's a new year and time to achieve those goals you set a mere 12 days ago. If you want to burn calories and stay in shape this winter, running is a natural choice because it burns more calories than all other forms of cardio exercise.

Our six week program will get you running, looking toned and feeling great. Sign up by 1/31/12 and you'll save $50!

Your 6 week Hot Bird Running & training program includes:

  • Initial comprehensive questionnaire about your fitness and running background, personal and fitness goals and nutrition

  • Customized weekly workout plan to achieve your personal fitness and running goals

  • Group Class (Mondays at 7pm, at High St Subway in BK Heights)

  • Weekly Group Run (Saturdays at 10am in Prospect Park)

  • 6 week VIP membership to Triomph  (includes facility use & group classes)

Resolutions may not work...but running does!

The First Miles

Why asking for support or help with your running and fitness pursuits is invaluable.  Plus, a reminder to encourage someone else and how it helps both of you.
                                               -   By Kathy Elliott

People like to talk about how they get through those ‘last miles’ of a long running event—what keeps them going during those moments that their bodies and minds desperately want to quit.

Another interesting question is how we get past those “first miles”, those tentative times on the track or trail or maybe the treadmill when we know we are beginners, no matter how easy everyone else can make it look.  I’m talking about those early miles, or even half miles when we really don’t have a clue about how our bodies going to respond.  And, after a few ‘first miles’, what brings us back to do it again?

As someone who has started (and then stopped) running over the years more times than I like to admit, I’ve had quite a few ‘first miles’.  My very first ones were when I showed up with my junior high pals to a Saturday ‘all comers’ track meet at the school in our Keds and bobby sox.

Perhaps the most memorable re-entry into running came, in my forties, when my then high school daughter was on the track team and having her own early running experiences.  She coached me on the improvements in shoes, and socks too, and asked some pertinent questions, such as, “How was your run?”   I searched for a word that wasn’t a synonym for ‘painful’.  I couldn’t imagine myself ever saying, “I had a great run!”

Looking back on all those ‘first miles’, I have to say that, for me, the start up always followed the invitation of a friend, or having a goal like being part of a team for a fundraising event.  I was just so glad I could keep up with the family or my running friends.  Somewhere along the line I recognized that I really could tell when I had a ‘great run’.   Now I know that it’s easier to stick with it after those discouraging ‘first miles’ if someone asks me how my run was, or comes up with an idea for where we could go for the next challenge.

Kathy, or Auntie K to me, currently lives in Portland, Oregon.  Running has been a huge part of her family's life.  In between Kathy's own 'first miles' and 'great runs', running has taken her all over the country.  Mostly, these travels are related to supporting friends and family on the course, but not all the time.  Just ask her about her experience running Hood to Coast, a 200-mile team relay race from Mt. Hood to the Oregon Coast, with her daughter, myself and three other young ladies.  Today, Kathy is successfully putting those first miles behind her again with the help of her favorite running coach, her daughter. 

Our newest client - Mom

Ever since I began running marathons, my parents have supported me, cheered me on, bought numerous ice packs and ask me why I want to run that far. I respond, "it's not all that far if you keep training. Why don't you come for a run with me". Their response: "We don't run".

Well, on New Year's day, my mom ran with me! After hearing about our clients' progress, she was inspired. We began with a walk and then integrated 1 min running with 4 mins of walking. She loved it and is getting Dad to run with her this weekend.

If I self proclaimed "I'm not a runner" can run, you can too! Try something new this year in 2012.

Gearing up for 2012

2011 was a year of "firsts" in many ways - I ran my first ultra relay, I ran my first overseas marathon and I started my own business. I did not begin the year with these goals in mind; in fact, I did not accomplish my 2011 goals. I had to let them go. That's what I love about goal setting - how having a clear idea of what you want enables you to get so much more. I did not achieve my goal of a 3:18 marathon. I did run in Argentina, had fun and helped a great friend realize her goal of running her first marathon. I realized that my new found goal of starting Hot Bird Running overpowered my desire to run a new PR. My goal shifted, opening new possibilities and opportunities.

I did not forget my original goal - to run a 3:18 marathon. I will run a 3:18 marathon on April 28th in the Eugene Marathon.

Create goals, write them down and follow your path. Your end goal might not look or feel like what you expected however, if the result makes you happy - smile and start a new goal!

Happy New Year!


We've all dealt with injuries and setbacks in our training. How we adjust and move forward determines our success. We have the ability to change our attitude towards our day, our family, our training, our injury. The attitude we adopt is our choice.

My dad loves to tell me "Champions adjust". And he's right. What I like to forget is that the adjustment is 90% about your attitude towards the endeavor. So, next time he tells me that "champions adjust", I'm going to smile and add, "champions adjust their attitude". I know that my ability and motivation will skyrocket once I change my attitude towards my training.

These words propel us everyday, despite injuries, setbacks, or problems:
Ability is what you are capable of doing.
Motivation determines what you do.
Attitude determines how well you do it.