Wehrspan Lake

Name: Jess Allen @ Blonde Ponytail 

Location: Wehrspan Lake in Omaha, Nebraska

Distance: 7 miles

Why I love this run: The paved trail around Wehrspan Lake is mostly flat with a sprinkling of rolling hills, removed from any busy streets or neighborhoods. The 254 acre lake is a popular spot for fishermen, but the trails are never too congested with runners to enjoy a leisurely lap or two!

It’s HOT in DC, and that means most of my runs include a water bottle of sorts.  I’m a big fan of, and use, everything from a CamelBak to Nathan Hydration Bottle depending on the length of my run and the temperature. 

A few weeks back my dear friend Lisa (Run Wiki) gave me a {Simple Hydration} bottle.  With temperatures in the high 90’s (and even reaching 106 degrees), this was the perfect week to take it for a (running) spin.  I was pleasantly surprised at the outcome!

For starters, I love The Hook – which allows the bottle to rest on a waistband, sports bra, or race belt.  The bottle fits perfectly in my hand (with the help of the hook) and I’m able to run effortlessly.  It’s so lightweight that I forget that I’m holding a water bottle.  

{Simple Hydration} also features a contoured design for a nice, secure fit on the center of the lower back or waist, a BPA Free bottle, and it’s proudly made in the USA. 

Sports Bra: I love this one!  {Simple Hydration} fits perfectly in my sports bra and doesn’t bounce around or move.  I tried this with two different styles of sports bras and each style worked.  Even with a full water bottle, it doesn’t feel heavy. 

Hand Held: I really liked the way {Simple Hydration} fit into my hand.  It’s so lightweight that I forget I’m holding anything.  The hook helps relive “stress” associated with holding a bottle, so my hand/forearm never wears out or gets fatigued. 

Waist Band: I love the concept of a water bottle in my shorts (without wearing a race belt), but this didn’t quite work for me.  It may have been a function of the shorts that I was wearing, so I encourage you to try it with different styles and fits.  If you’re walking or run-walk, {Simple Hydration} will work like a dream. 

Final Thoughts: {Simple Hydration} is 13oz. so I suggest using the bottle on a shorter run or on race day – but if you’re headed out for a 22 miler during cooler months, this bottle will do the trick.  {Simple Hydration} is the perfect lightweight water bottle option. Overall, I’m really happy with the product – so much so that it’s become my go-to water bottle! 

Want to LOVE your water bottle?  Pick one (or 2) up here!

For more information about Simple Hydration, follow SH on facebook or Twitter:
Facebook: www.facebook.com/simplehydration
Twitter: @simplehydration

note: i was not compensated in any way for this post.  my thoughts and opinions are my own.

My {weightless workout} is featured on Randomly Specific today.  In my free time, I’m a Personal Trainer that rarely uses weights or dumbells during a workout.  I’m a strong believer that meaningful (and effective) workouts can be done without the help of weights. 

Grab a resistance band (or buy one here) & a pair of shoes, and you’re ready for my {weightless workout}. 

Do you use a resistance band?  What’s your favorite exercise?

Have a question about an exercise?  Feel free to email me @ willrunformargaritas@gmail.com

For all things running and margaritas, follow {will run for margaritas} at:
Facebook: www.facebook.com/willrunformargaritas
Twitter:  https://twitter.com/run4margaritas
Pintrest: http://pinterest.com/run4margaritas/

{home} is where the heart is is

home.  i love that word so much.  home is family and love and laughing.  it’s the ocean and salt and breeze.  it’s running and biking and swimming.  it’s everything  that i love more than anything. 

i just spent the best and most bittersweet days in florida with my family.  it’s bittersweet because this is the last time i’ll be going {home} to florida for awhile.  my dad is finally joining my mom in mississippi – she’s been there two years, anxiously waiting, hoping, praying for a job transfer to florida; they are finally tired of living apart.

i know {home} is where the heart is.  i know mississippi will become our temporary home – and there will be family and love and laughing.  but there’s something about florida that I don’t want to give up.  it’s a part of who i am.

i took advantage of everything i love about our florida {home}

• running on the beach…    
• followed by a swim in the ocean
• sun, and lots of it
• paddleboarding and kayaking
• swimming in the pool
• walking and laying in the sand…
• picking up seashells and beach glass
• riding around in the Jeep, with no top – and music blaring
• eating Dakine Diego’s and Doubles
• laughing, a lot
• wheatgrass shots
• bike rides around TI and on the beach
• love, and more than enough to go around

What place do you love the most? 

Where is {home} for you?

What exactly is a Tempo Run?  And why are Tempo Runs important?

A Tempo Run is a rate of performance at a steady pace.  In other words, you’re running almost as fast as you can for a defined amount of time.  Tempo runs help develop metabolic fitness; and as a result, your anaerobic (or lactic) threshold will improve – this is key for running faster. 

Tempo runs are typically run slightly slower than your 10k race pace – between 20-30 seconds depending on where you are at in your training and fitness level.  If you incorporate tempo runs into your weekly training schedule, your body will adapt to running that fast for that long.  Most important of all, tempo runs train your body (and mind) for race day pace.    

I prefer to run my tempo runs on a track – it’s a controlled environment and I’m able to see the benefits (and improvement) week over week.  If you don’t have access to a track – don’t worry!  Tempo runs can be done on any surface (e.g., road, trails, or treadmill).    Incorporate this tempo workout into your weekly schedule, and you’ll be running PR’s in no time:

Sample Workout
1-2 mile warm-up
Strength & Agility Drills, including butt kicks, high knees, windmill, and striders
3 miles at 10k pace + 20-30 seconds/mile (over the course of 4-5 weeks, work up to running 5 miles at tempo pace)
1-mile cool-down

Note: Similar to track workouts and hill repeats, tempo runs should only be incorporated once/week

Do you incorporate tempo runs into your weekly workouts?  What’s your favorite tempo workout?

Are you on Twitter, Facebook, or Pintrest? {will run for margaritas} wants to connect!

Twitter: @run4margaritas
Facebook: {will run for margaritas}
Pintrest: run4margaritas

Two years ago I married Mr. Jones – one of the best days of my life, to date.  I can’t even wrap my head around how it’s already been 2 years, but I guess it goes by fast when it’s total wedded bliss (wink).  Seriously though, I have such a supportive and loving husband – I don’t even know how I got this lucky!  More than anything, he supports my {running} dreams and never judges me when I tell him that I want to run {this} fast or PR at {that} race.  And the best part, he still loves me even when I don’t run {this} fast or get {that} PR.  He believes in me, he supports me, and most important of all, loves me.  Here’s to 2 + forever more years together.

My biggest fan!

This morning’s hill workout reminded me why I love hills – it’s the perfect combination of really hard and totally satisfying.  Hill training is tough – but it’s an important component to training, even if you aren’t planning to run a hilly race.  Hill training is hugely beneficial to runners, and enables the body to adapt to new levels. If you do it once/week, your body begins to adapt to the stresses.  In other words, you become a stronger and faster runner!

Stronger
Hills can be intimidating because they take more work than running on a flat surface.  When running up hill, your legs have to recruit more muscles fibers, which causes the muscles to fatigue faster.  However, if you incorporate weekly hill training into your program, your body adapts to the stresses – and becomes stronger.  Just like leg extensions increase fast twitch muscle fibers – hill training utilizes the same muscles, and make you stronger runner.     

Faster
Often called speed training in disguise, hill training can quickly increase your speed.  The muscles you recruit to run up a hill are the same ones used for sprinting, and over time, will build strength and speed.  When incorporated into your weekly training schedule, hill training will improve anaerobic fitness and develop maximum strength (to improve speed).         

my favorite hill

source

It is important to remember that hill training, like speed or tempo training, should only be utilized once/week.  Living near the Custis and Washington & Old Dominion Trails, I am fortunate to have many hill options.  Below is my favorite hill workout – keeping in mind that this workout can be modified according to your training schedule & abilities.  

Sample Workout
1-2  mile warm-up

6-8 x 400m hill sprints; followed by 30 second recovery run (continue running through hill, if possible); turnaround and pick-up pace as your run downhill
15 seconds rest (at the bottom of the hill)
(Optional: 10 push-ups before next repeat)
Repeat

1 – 2 mile cool-down

Hit the Hills with perfect form*:
1. Drive hard with your arms
     Increase your armswing as if you’re pulling yourself quickly up a rope.
2. Press forward with your hips
     As you run up, think about pressing your hips into the hill to avoid bending at the waist.
3. Run with high knees 
     This will help increase your stride rate and further help you maintain good posture.
4. Spring up from your toes
     Push off your toes to create an upward lift that will help propel you forward.

Do you have a favorite hill workout?

*Adapted from Runner’s World Magazine

Last week, on National Running Day, Scott Jurek wore and ran in this shirt.  {ironic?! maybe}

Shortly after he posted this picture, I received texts, tweets, emails, and phone calls from blog followers & friends. 

Did Scott Jurek wear that shirt for you?
Have you seen Scott Jurek’s shirt? 
Did you know that Scott Jurek liked margaritas?

Super lucky for me, I was scheduled to meet Scott Jurek 2 days later.  I wondered if he would be willing to part with his {margaritas} shirt?  So, I did what any margarita-lover would do and asked him for it….

While Scott was running around NYC and Boston, promoting his new book, I thought about the {margaritas} shirt.  How cool would it be if Scott really did give me the {margaritas} shirt when we met?!  So, it’s all I thought about for 2 days.  (I know, I kinda sound like a loser, it’s all good)

 When Friday finally rolled around, I made one last ditch effort for the shirt, all in the name of {margaritas}.

Regardless of what happened, I was beyond excited to meet Scott….

The fun run started at The Nature Conservancy and ended at Pacers Running Store in Clarendon, with Q&A, book signing, and post-run snacks.  200+ people showed up, on a Friday night, to meet and run with Scott.  It was so cool to see everyone there – all levels, all abilities, some Vegans, some not, kids, adults, etc.  People really like Scott!

After the 3.5 mile run, everyone gathered at the store.  Scott spoke, he answered questions, talked about why he wrote Eat & Run, and started signing books. 

And, then, my life got way cooler…

Scott stopped signing books, stood up, and asked for {will run for margaritas}

Ummmm, that’s ME

Scott had something to give me.  And that something was his {margaritas} shirt!!!

best.day.ever.

Scott gave me his National Running Day “I run…for Margaritas” shirt!  Do you realize that he wore (and ran in) this shirt, and it touched Desi Davila?!  Awe-some  

Scott, thank you for making my month (and my blog)!  Not only are you an amazing athlete, you are genuine and people love you.  Brooks is lucky to have an athlete like you represent the brand.  Thank you, thank you for the {margaritas} shirt – this is something I’ll never forget!  

Scott is on tour promoting his book through June.  Check out dates and locations here.