an online Instagram web viewer

#runmycity medias

Photos

Last part summary on Master runners and in regards to Strength training (ST) : 👉🏽ST helps to increase capacity with running loads, especially for master runners. There is more about getting strong than being strong. 👉🏽ST and loading different tissues will cause different things: muscle to get stronger, bone to remodel and tendon/ligaments to have more collagen synthesis plus improved quality of articular cartilage. Running alone won’t be enough to produce these changes that improve tissues quality. It’s about putting the tissues under tension. 👉🏽 When lifting, heavy weights is the aim in the long term. Obviously for those starting,  working your way from moderate weights and high repetitions to lower reps and higher weights is the way to go as well as getting help from a PT or strength & conditioning coach to help with technique. Heavy loads are better for the desired changes in connective tissue (like tendon stiffness). 👉🏽Strength training DOES improve running performance. 👉🏽Also periodized strength training: 1-2 ST sessions during racing periods (maintenance) and aim up to 3 times on the off season. 👉🏽Both multi joint and isolated strength training exercises are advised. 👉🏽The interference between endurance training and ST could be an issue so best recommendation is do them apart if possible (at least 6 hours apart) on a day of hard endurance training session or even do ST in a day you don’t do endurance training (but not a day before a hard endurance training session).
Last part summary on Master runners and in regards to Strength training (ST) : 👉🏽ST helps to increase capacity with running loads, especially for master runners. There is more about getting strong than being strong. 👉🏽ST and loading different tissues will cause different things: muscle to get stronger, bone to remodel and tendon/ligaments to have more collagen synthesis plus improved quality of articular cartilage. Running alone won’t be enough to produce these changes that improve tissues quality. It’s about putting the tissues under tension. 👉🏽 When lifting, heavy weights is the aim in the long term. Obviously for those starting, working your way from moderate weights and high repetitions to lower reps and higher weights is the way to go as well as getting help from a PT or strength & conditioning coach to help with technique. Heavy loads are better for the desired changes in connective tissue (like tendon stiffness). 👉🏽Strength training DOES improve running performance. 👉🏽Also periodized strength training: 1-2 ST sessions during racing periods (maintenance) and aim up to 3 times on the off season. 👉🏽Both multi joint and isolated strength training exercises are advised. 👉🏽The interference between endurance training and ST could be an issue so best recommendation is do them apart if possible (at least 6 hours apart) on a day of hard endurance training session or even do ST in a day you don’t do endurance training (but not a day before a hard endurance training session).
🎉🎉🎉So I learnt I was 5kgs lighter on Saturday, I had not weighed myself in 3 months since I was not going to the gym and I had no bathroom scale at home. .
💪When I went back the gym in January I weighed 63kgs, by March I was 61kgs, now 58kgs. That doesnt look like much but for a person who's been thin it  felt heavy especially when you cant fit into your clothes❌. I had gained 7kgs in a space of 18 months. I remember very well in November last year during a funeral, there were whispers that I was pregnant! That time I was due for Phuket in February, so the pressure was on to look half toned for the bikini pics. 😂😂😂
. 🏃‍♀️🏃‍♀️🏃‍♀️
The scale hasn't been part of my journey since I begin running cos I've been training for endurance not weight loss. 
About the 💪💪💪
After my runs I do 3 light exercises and practise Yoga at least 4 times a week. My Yoga sessions are between 7min to 30minutes! So how are your fitness goals going? #yogawithadrienne
#itsnotanagething .
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
#runningwomen
#runningcommunity
#runmycity 
#fitgirls
#gymrat
#homeworkouts
#homeexercises
#abworkout
#abs
#runnersworld
#runhappy
#healthylifestyle
#fitmums
#fitnessgoals
#afrofitgirl
#fitnessmotivation
#strongcore
#strongfit 
#dailymotivation
#tonedarms
#mondaymotivation
#bodytransformation
#tonedgirls
#toned
#runnersdoyoga
#yogi 
#afrogirlfitness
🎉🎉🎉So I learnt I was 5kgs lighter on Saturday, I had not weighed myself in 3 months since I was not going to the gym and I had no bathroom scale at home. . 💪When I went back the gym in January I weighed 63kgs, by March I was 61kgs, now 58kgs. That doesnt look like much but for a person who's been thin it felt heavy especially when you cant fit into your clothes❌. I had gained 7kgs in a space of 18 months. I remember very well in November last year during a funeral, there were whispers that I was pregnant! That time I was due for Phuket in February, so the pressure was on to look half toned for the bikini pics. 😂😂😂 . 🏃‍♀️🏃‍♀️🏃‍♀️ The scale hasn't been part of my journey since I begin running cos I've been training for endurance not weight loss. About the 💪💪💪 After my runs I do 3 light exercises and practise Yoga at least 4 times a week. My Yoga sessions are between 7min to 30minutes! So how are your fitness goals going? #yogawithadrienne  #itsnotanagething  . . . . . . . . . . . . . . . . . . . . #runningwomen  #runningcommunity  #runmycity  #fitgirls  #gymrat  #homeworkouts  #homeexercises  #abworkout  #abs  #runnersworld  #runhappy  #healthylifestyle  #fitmums  #fitnessgoals  #afrofitgirl  #fitnessmotivation  #strongcore  #strongfit  #dailymotivation  #tonedarms  #mondaymotivation  #bodytransformation  #tonedgirls  #toned  #runnersdoyoga  #yogi  #afrogirlfitness 
I wish I was hurting my knees in this video taken on Saturday for a better speed🤣🤣🤣oh well 5kgs lighter is still not a bad thing to hurt your knees for.  Happy New Week @bonifitnessjourney
#itsnotanagething
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
#runningwomen
#runningcommunity
#runmycity 
#fitgirls
#gymrat
#homeworkouts
#homeexercises
#runnersworld
#runhappy
#healthylifestyle
#fitmums
#fitnessgoals
#afrofitgirl
#fitnessmotivation
#strongcore
#strongfit 
#dailymotivation
#tonedarms
#tonedgirls
#toned
#runnersdoyoga
#yogi 
#afrogirlfitness
#mondaymotivation 
#motivational 
#newweek
I wish I was hurting my knees in this video taken on Saturday for a better speed🤣🤣🤣oh well 5kgs lighter is still not a bad thing to hurt your knees for. Happy New Week @bonifitnessjourney #itsnotanagething  . . . . . . . . . . . . . . . . . . . #runningwomen  #runningcommunity  #runmycity  #fitgirls  #gymrat  #homeworkouts  #homeexercises  #runnersworld  #runhappy  #healthylifestyle  #fitmums  #fitnessgoals  #afrofitgirl  #fitnessmotivation  #strongcore  #strongfit  #dailymotivation  #tonedarms  #tonedgirls  #toned  #runnersdoyoga  #yogi  #afrogirlfitness  #mondaymotivation  #motivational  #newweek 
Running into another week like...
---
Shout-out to my running bff Sarah on her marathon PR today 🙌 Last time we ran we were in sync during #Chuck12 -Can't wait till we can run together again 🏃‍♀️And I already miss summer 😂
Running into another week like... --- Shout-out to my running bff Sarah on her marathon PR today 🙌 Last time we ran we were in sync during #Chuck12  -Can't wait till we can run together again 🏃‍♀️And I already miss summer 😂
👉 Sortie dominicale avec la team Versailles Montreuil sous le sun 😎☀️. Quelques accélérations dans les singles pour faire marcher la pompe à vie 🌡️
➡️13,88 kms ⏲️1h12
📈200D+
.
.
.
#trail #trailrunning #training #igrunners #instarunner #casquetteur #normalrunner #team #versailles #montreuil #motivation #fitboy #fitness #forest #single #runnerscommunity #RUNSTOPPABLE #runningheroes #runmycity #garmin #fenix5 #strava #stravarun
👉 Sortie dominicale avec la team Versailles Montreuil sous le sun 😎☀️. Quelques accélérations dans les singles pour faire marcher la pompe à vie 🌡️ ➡️13,88 kms ⏲️1h12 📈200D+ . . . #trail  #trailrunning  #training  #igrunners  #instarunner  #casquetteur  #normalrunner  #team  #versailles  #montreuil  #motivation  #fitboy  #fitness  #forest  #single  #runnerscommunity  #RUNSTOPPABLE  #runningheroes  #runmycity  #garmin  #fenix5  #strava  #stravarun 
#AnotherOne for the #Forty4Forty #PNCAtlanta10Miler #RunMyCity getting it in before #lunch #ThankYou @atlantatrackclub for another GREAT RUN!  #No38 and #StillGoing
Entraînement de l'escalade ~9km direct dans le parc de l'ONU. La montée de l'impératrice est toujours aussi dure ! Enchaîné sur la montée en 🔄dans le parc du Château de Penthes, une tournée des organisations internationales CICR OMS, musée de l'Ariana pour redescendre à fond sur la place. #runmycity #onu #palaisdesnations #brokenchair #chateaudepenthes #oms #cicr #coursedelescalade #prepasemimarathon #semimarathondelausanne #courseapied #courir #runningmum #igrunneuses #instarunneuses #osezcourir #runninggirl #gl2r #brooks
Entraînement de l'escalade ~9km direct dans le parc de l'ONU. La montée de l'impératrice est toujours aussi dure ! Enchaîné sur la montée en 🔄dans le parc du Château de Penthes, une tournée des organisations internationales CICR OMS, musée de l'Ariana pour redescendre à fond sur la place. #runmycity  #onu  #palaisdesnations  #brokenchair  #chateaudepenthes  #oms  #cicr  #coursedelescalade  #prepasemimarathon  #semimarathondelausanne  #courseapied  #courir  #runningmum  #igrunneuses  #instarunneuses  #osezcourir  #runninggirl  #gl2r  #brooks 
Le run très matinal du dimanche qui fait mal! (En fait ça c'est juste pour la rime parce que j'ai pas souffert du tout 🤥...)
Ok! Ok! C'est bon j'avoue tout! Les 3 premiers kilomètres ont été fingers in the nose... mais les 3 derniers! 1😫😫
▪
Je suis parti en mode "je suis trop content de courir donc vas y montre ce que tu as dans les jambes" et je suis très vite arrivé en mode "quoi ça fait seulement 3 kilomètres mais il est où le ravito. C'est bien 3 km non?! C'est une reprise après tout. Il faut y aller mollo l'asticot!"
▪
Bref! Tout ça pour dire que je ne veux plus trop faire de plans pour le moment. Je cours quand je veux et quand je peux et je verrai l'évolution au fur et à mesure. Je veux juste retrouver le plaisir de courir et pouvoir le faire chaque fois que j'en ressens le besoin! Ça prendra le temps qu'il faut mais je ne vais pas lâcher l'affaire! 💪💪
▪
Bon dimanche les motivés! 😉😉
Une semaine et ça sera les vacances pour moi... 😎
▪
#run #running #runningman #RunningHeroes #RunningClub #RunStoppable #instarunfrance #urbanrunnersfrance #training #course #jogging #trail #strava #courseapied #RunAgora #garmin #shape #forme #fit #french #2018 #picoftheday #runmycity #squadrunner #cbdbsquad #GiveKudos #HappyRunningCrew #movelikerunner #VivonsSport
Le run très matinal du dimanche qui fait mal! (En fait ça c'est juste pour la rime parce que j'ai pas souffert du tout 🤥...) Ok! Ok! C'est bon j'avoue tout! Les 3 premiers kilomètres ont été fingers in the nose... mais les 3 derniers! 1😫😫 ▪ Je suis parti en mode "je suis trop content de courir donc vas y montre ce que tu as dans les jambes" et je suis très vite arrivé en mode "quoi ça fait seulement 3 kilomètres mais il est où le ravito. C'est bien 3 km non?! C'est une reprise après tout. Il faut y aller mollo l'asticot!" ▪ Bref! Tout ça pour dire que je ne veux plus trop faire de plans pour le moment. Je cours quand je veux et quand je peux et je verrai l'évolution au fur et à mesure. Je veux juste retrouver le plaisir de courir et pouvoir le faire chaque fois que j'en ressens le besoin! Ça prendra le temps qu'il faut mais je ne vais pas lâcher l'affaire! 💪💪 ▪ Bon dimanche les motivés! 😉😉 Une semaine et ça sera les vacances pour moi... 😎 ▪ #run  #running  #runningman  #RunningHeroes  #RunningClub  #RunStoppable  #instarunfrance  #urbanrunnersfrance  #training  #course  #jogging  #trail  #strava  #courseapied  #RunAgora  #garmin  #shape  #forme  #fit  #french  #2018  #picoftheday  #runmycity  #squadrunner  #cbdbsquad  #GiveKudos  #HappyRunningCrew  #movelikerunner  #VivonsSport 
So this is why I haven’t been able to run. 75 days ago I went out on an easy pace 7 mile run and the start of my 16 week CIM training, ran a block and I felt an overwhelming weakness in my right leg and had to stop. I tried this for several mornings with the same result. After a PCP visit, a ultrasound, seeing a vascular surgeon and having a CT/Angiogram I’m a little closer to knowing what’s going on. Most of this 2 month wait has been waiting for referrals, insurance authorizations, Dr appts and results. I can see how someone who is not on top of their health issues and health system can fall through the cracks. My angiogram shows a complete occlusion in the major artery of my right leg. The vascular surgeon wants to run another angiogram and then possible an angioplasty depending what he finds. This appt won’t  be until Dec since this is the soonest I can get in for this procedure. 😏😥 So, more waiting. Still no answers to how or why it happened. All I know is I can’t do what I love doing and never dreamed that I might not ever be able run again. 😰 Disappointed that I’ve missed all the races that I penciled in and CIM in Dec. I still have a little glimmer of hope I will make it to Boston 2019. 💙💛
Excuse the graphic morbid photo. 🙈😆
#igersrunners #igrunners #runtoinspire #igrun #runfast #runitfast #runner #run #runner #gorun #running #runnersofinstagram #runningaddict #justrun  #marathonmom #runningmom #motherrunner #womensrunningcommunity #runhappy #wearetherunners #justrun #fitwomen #gorun #marathonrunner #runalways #runnerforlife #gorun #runmycity #runlikeagirl  #runjumpgo  #instarunners #instarun
So this is why I haven’t been able to run. 75 days ago I went out on an easy pace 7 mile run and the start of my 16 week CIM training, ran a block and I felt an overwhelming weakness in my right leg and had to stop. I tried this for several mornings with the same result. After a PCP visit, a ultrasound, seeing a vascular surgeon and having a CT/Angiogram I’m a little closer to knowing what’s going on. Most of this 2 month wait has been waiting for referrals, insurance authorizations, Dr appts and results. I can see how someone who is not on top of their health issues and health system can fall through the cracks. My angiogram shows a complete occlusion in the major artery of my right leg. The vascular surgeon wants to run another angiogram and then possible an angioplasty depending what he finds. This appt won’t be until Dec since this is the soonest I can get in for this procedure. 😏😥 So, more waiting. Still no answers to how or why it happened. All I know is I can’t do what I love doing and never dreamed that I might not ever be able run again. 😰 Disappointed that I’ve missed all the races that I penciled in and CIM in Dec. I still have a little glimmer of hope I will make it to Boston 2019. 💙💛 Excuse the graphic morbid photo. 🙈😆 #igersrunners  #igrunners  #runtoinspire  #igrun  #runfast  #runitfast  #runner  #run  #runner  #gorun  #running  #runnersofinstagram  #runningaddict  #justrun  #marathonmom  #runningmom  #motherrunner  #womensrunningcommunity  #runhappy  #wearetherunners  #justrun  #fitwomen  #gorun  #marathonrunner  #runalways  #runnerforlife  #gorun  #runmycity  #runlikeagirl  #runjumpgo  #instarunners  #instarun 
20k bien currados entre pecho y espalda. Buen rodaje a un ritmo que entusiasma. Comenzando en 4.30 y llevando los dos últimos km a 3'45"/3'40" y lo importante: sin terminar reventado. Sumando de a poco, sesión a sesión.  Gracias @alfonso.run por la gorrita molona 😂Run happy!! Buen fin de semana, buenos entrenos!! @makedifference_oficial
.
.
.
.
.
.
#run #running #runner #runners #instarunning #instarunner #instatrain #training #traininghard #fueledby #cap #brooks #worlderunners #runmycity #runwithme #madrid #españa #spain
20k bien currados entre pecho y espalda. Buen rodaje a un ritmo que entusiasma. Comenzando en 4.30 y llevando los dos últimos km a 3'45"/3'40" y lo importante: sin terminar reventado. Sumando de a poco, sesión a sesión. Gracias @alfonso.run por la gorrita molona 😂Run happy!! Buen fin de semana, buenos entrenos!! @makedifference_oficial . . . . . . #run  #running  #runner  #runners  #instarunning  #instarunner  #instatrain  #training  #traininghard  #fueledby  #cap  #brooks  #worlderunners  #runmycity  #runwithme  #madrid  #españa  #spain 
Dear Santa all I need is a proper running watch this Christmas! I'm tired of this app, today it froze so I  had to restart it which resulted to a 10.90km instead of 10km. Anyway enjoyed the scenery at the Durban Beachfront  via Blu Lagoon to @mmstadium than back! The route was full of cyclists as expected! Welcome to the Zulu Kingdom @amashova and  Happy Long Run Day friends 💖💖💖 .
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
#runningwomen
#runningcommunity
#runmycity 
#runnersworld
#runhappy
#healthylifestyle
#fitnessgoals
#fitnessmotivation
#strongcore
#strongfit 
#dailymotivation
#longrun 
#endurancetraining
#endurance 
#runnersdoyoga
#runmycity 
#comradesmarathon
#amashova
#durban 
#beautifullandscape
#ilovedurban 
#durbantourism 
#natureseekers 
#beachrun
Dear Santa all I need is a proper running watch this Christmas! I'm tired of this app, today it froze so I had to restart it which resulted to a 10.90km instead of 10km. Anyway enjoyed the scenery at the Durban Beachfront via Blu Lagoon to @mmstadium than back! The route was full of cyclists as expected! Welcome to the Zulu Kingdom @amashova and Happy Long Run Day friends 💖💖💖 . . . . . . . . . . . . . . . . . . . #runningwomen  #runningcommunity  #runmycity  #runnersworld  #runhappy  #healthylifestyle  #fitnessgoals  #fitnessmotivation  #strongcore  #strongfit  #dailymotivation  #longrun  #endurancetraining  #endurance  #runnersdoyoga  #runmycity  #comradesmarathon  #amashova  #durban  #beautifullandscape  #ilovedurban  #durbantourism  #natureseekers  #beachrun 
Toronto bound for marathon #7 of 10 for 2018.  Stay tuned to my insta stories as I bring you expo, pre and post run updates.

Be sure to add @kingstoncityrun in your runcation plans for 2019!

Hydrated by @lifespanspringwater 
Fueled by @brunswickjamaica 
Secured by @kingalarmja

#dynamiclifestyle #dynamicpat #patricejwhite #torontomarathon #marathon #marathontraining #marathoner #run #running #runner #runnergirl #instarunners #runnersworld #runnerslife #jamaica #runkingstonjamaica #kingstoncitymarathon #runmycity #runadynamiclife
Toronto bound for marathon #7  of 10 for 2018. Stay tuned to my insta stories as I bring you expo, pre and post run updates. Be sure to add @kingstoncityrun in your runcation plans for 2019! Hydrated by @lifespanspringwater Fueled by @brunswickjamaica Secured by @kingalarmja #dynamiclifestyle  #dynamicpat  #patricejwhite  #torontomarathon  #marathon  #marathontraining  #marathoner  #run  #running  #runner  #runnergirl  #instarunners  #runnersworld  #runnerslife  #jamaica  #runkingstonjamaica  #kingstoncitymarathon  #runmycity  #runadynamiclife 
Fall race season continues with the @baltrunfest tmrw 💙 I'm officially running the 5K and raising money for @bomfbaltimore then cheering-please support this awesome organization 👍
I know a few 1st time marathoners and am sharing my 10 tips for 1st time (or seasoned) marathoners on my blog (link for post and BOMF donations in bio!) since I'm now a seasoned marathoner 🤷‍♀️🙈🏃‍♀️
Fall race season continues with the @baltrunfest tmrw 💙 I'm officially running the 5K and raising money for @bomfbaltimore then cheering-please support this awesome organization 👍 I know a few 1st time marathoners and am sharing my 10 tips for 1st time (or seasoned) marathoners on my blog (link for post and BOMF donations in bio!) since I'm now a seasoned marathoner 🤷‍♀️🙈🏃‍♀️
It was a great night run as usual ......I have been out for two Thursdays now cos of ankle injury. 
Hopefully I join the team next week  @milesmashers 
Cc @aysugarr @prince_oluwafemi @_mr_tai @moyin_jacobs @solomonicrip 
#nopainogain #milesmashers #bodygoals #victorfit #runwithpassion #runmycity #lagoscitymarathon #thursdaynightRun
After a nice break post Chicago marathon, I listened to an awesome physical performance show podcast @pogophysio in my run this morning featuring Rich Willy (Associate professor Montana University) on masters runners (40 years or older). Many huge takeaways and this is a part 1 summary of it: 1)Injuries often seen in master runners are more kind of soft tissue injuries (especially of the calf musculature like calf strains), Achilles tendinopathies and plantar fasciitis.2)Master runners tend to get injured more (have increase injury rate...that means increase risk of multiple injuries at any given year). However, master runners should keep running lifelong but being aware of what to do to decrease injury risk (eg managing training load, strength training,etc).
3)Aging affect running speed and pace (we tend to get slower). Why??? Several factors: decreased VO2 max with age, muscle mass loss (sarcopenia), decrease muscle quality (due to fatty infiltration of the muscle), decrease muscle cross section area, decreased neural drive, decrease muscle force production especially in CALF musculature (and this has an important implication given calf muscles or plantar flexors are the LARGEST contributor to the propulsive ground reaction force, in other terms how much we push off forward. As a result, step length decreases, so master runners tend to have shorter steps = shuffle gait pattern. In summary, calf muscles takes the biggest hit with aging) and last but not least, the Achilles’ tendon stiffness (therefore the lower leg stiffness) decreases too which makes us less bouncy or springy and therefore loose a lot of passive energy contribution to running. It’s not all bad news...in a second/third part I’ll cover a bit more interesting facts about master runners and what are the recommendations to decrease or mitigate some of the above issues...It’s really worth listening to this podcast !!!!
After a nice break post Chicago marathon, I listened to an awesome physical performance show podcast @pogophysio in my run this morning featuring Rich Willy (Associate professor Montana University) on masters runners (40 years or older). Many huge takeaways and this is a part 1 summary of it: 1)Injuries often seen in master runners are more kind of soft tissue injuries (especially of the calf musculature like calf strains), Achilles tendinopathies and plantar fasciitis.2)Master runners tend to get injured more (have increase injury rate...that means increase risk of multiple injuries at any given year). However, master runners should keep running lifelong but being aware of what to do to decrease injury risk (eg managing training load, strength training,etc). 3)Aging affect running speed and pace (we tend to get slower). Why??? Several factors: decreased VO2 max with age, muscle mass loss (sarcopenia), decrease muscle quality (due to fatty infiltration of the muscle), decrease muscle cross section area, decreased neural drive, decrease muscle force production especially in CALF musculature (and this has an important implication given calf muscles or plantar flexors are the LARGEST contributor to the propulsive ground reaction force, in other terms how much we push off forward. As a result, step length decreases, so master runners tend to have shorter steps = shuffle gait pattern. In summary, calf muscles takes the biggest hit with aging) and last but not least, the Achilles’ tendon stiffness (therefore the lower leg stiffness) decreases too which makes us less bouncy or springy and therefore loose a lot of passive energy contribution to running. It’s not all bad news...in a second/third part I’ll cover a bit more interesting facts about master runners and what are the recommendations to decrease or mitigate some of the above issues...It’s really worth listening to this podcast !!!!
🎉 It’s almost the weekend!  That calls for an awesome jumping pic. .
.
🏃🏽‍♀️Where are you running this weekend?
.
.
#runner #runforfun #runmycity #runningbug #ukrunchat #runplanet #edinburghrunning #edinburghfitness #happyrunner #runjump #runthesights #loveedinburgh #beautifuledinburgh #runningtours #edinburghtour #visitscotland #seeedinburgh #weekendrunning
I guess my knee is back in the game #beautifullondon #nevergiveup #runmycity #runner #indiansummer
Bonjour soleil - être la première des touristes 🙋🏼‍♀️
6,33 km - 5’23 run 
#earlybird #photopenchée #morningmotivation
My 11-best 5-miler was ran late last night! Definitely quickly getting back into my running groove. Gave me time to de-clutter my head, and start thinking about some of the bigger picture stuff going on in my life right now. #runkeeper #balboapark #sandiego #sandiegorunners #runmycity #gayrunner #runningsandiego #runnersofinstagram #runnersbody #runnersworld #runnerslife #runnershigh #runnerscommunity #gayboy #gayfit #gayfitness #fitfam #fit #fitness #run #gayhot #gaycute #hillcrestsd #gayotter #gayscruff #gaysofsandiego #gaysofinstagram #dtsandiego #socality #luckywelivesandiego
My 11-best 5-miler was ran late last night! Definitely quickly getting back into my running groove. Gave me time to de-clutter my head, and start thinking about some of the bigger picture stuff going on in my life right now. #runkeeper  #balboapark  #sandiego  #sandiegorunners  #runmycity  #gayrunner  #runningsandiego  #runnersofinstagram  #runnersbody  #runnersworld  #runnerslife  #runnershigh  #runnerscommunity  #gayboy  #gayfit  #gayfitness  #fitfam  #fit  #fitness  #run  #gayhot  #gaycute  #hillcrestsd  #gayotter  #gayscruff  #gaysofsandiego  #gaysofinstagram  #dtsandiego  #socality  #luckywelivesandiego 
Nach langer Zeit habe ich es heute endlich wieder hinbekommen, meine geliebte Brückenrunde in #Bonn zu laufen 🏃. Zwar nur die kleine Runde, aber das muss nach dem HM vom Wochenende reichen. 
Das Wetter war mal wieder genial. Da hätte ich die „zweite Sonne“ ☀️ garnicht gebraucht. 
@mum_run_hike war wohl zur gleichen Zeit auf der großen Runde unterwegs, aber ich habe dich nicht gesehen. Erkannt hätte ich dich wohl nicht, weil wir uns ja auch nicht kennen 😂. Genießt den tollen Tag und schnürt eure Laufschuhe 👟. ~~~~~~~~~~~~~~~~~~~~~~
Werbung #run #running#runner #laufen #laufenistleben #polarm400 #ichlaufe #runningislife #ichjoggenichtichlaufe #m400 #🏃 #läufergrüßenläufer #gopro #goprohero #goproherosession #runnershigh #laufenimrheinland #laufenverbindet #runningaddict #nevernorunning #runshots #darumlaufenwir #runmycity #runmycitybonn #ichliebemeinestadt
Nach langer Zeit habe ich es heute endlich wieder hinbekommen, meine geliebte Brückenrunde in #Bonn  zu laufen 🏃. Zwar nur die kleine Runde, aber das muss nach dem HM vom Wochenende reichen. Das Wetter war mal wieder genial. Da hätte ich die „zweite Sonne“ ☀️ garnicht gebraucht. @mum_run_hike war wohl zur gleichen Zeit auf der großen Runde unterwegs, aber ich habe dich nicht gesehen. Erkannt hätte ich dich wohl nicht, weil wir uns ja auch nicht kennen 😂. Genießt den tollen Tag und schnürt eure Laufschuhe 👟. ~~~~~~~~~~~~~~~~~~~~~~ Werbung #run  #running #runner  #laufen  #laufenistleben  #polarm400  #ichlaufe  #runningislife  #ichjoggenichtichlaufe  #m400  #🏃 #läufergrüßenläufer  #gopro  #goprohero  #goproherosession  #runnershigh  #laufenimrheinland  #laufenverbindet  #runningaddict  #nevernorunning  #runshots  #darumlaufenwir  #runmycity  #runmycitybonn  #ichliebemeinestadt 
‼️Commiinnn Soooonn‼️YoungNiino Ft @young_angel51 #173rdBlock #runmycity #nyc
Tengo Mucho Sin Dale Promo A Las Casiones Mia Pero Vamos Aya💪🏽 Delen Pal Link En Mi Biografia‼️™️ #173rdBlock #runmycity #nyc
Tengo Mucho Sin Dale Promo A Las Casiones Mia Pero Vamos Aya💪🏽 Delen Pal Link En Mi Biografia‼️™️ #173rdBlock  #runmycity  #nyc 
Yes for weeks that get off to a good start, yes to great friends, yes to runs that finally feel strong, gorgeous sunsets, a beautiful city and the spontaneous jazz saxophonist serenading Cardiff Bay tonight. Life is hard and hectic but on nights like tonight I just feel so damn lucky, reconnected and grateful. It's not all so bad really is it?
.
.
.
.
#cardiffbloggers #igersuk #welshbloggers #discoverunder1k #sunset #run #running  #cardiffbay #runmycity #mycity #reconnect #lifestyle #cardiff #grateful #inspired #whorunstheworld
Yes for weeks that get off to a good start, yes to great friends, yes to runs that finally feel strong, gorgeous sunsets, a beautiful city and the spontaneous jazz saxophonist serenading Cardiff Bay tonight. Life is hard and hectic but on nights like tonight I just feel so damn lucky, reconnected and grateful. It's not all so bad really is it? . . . . #cardiffbloggers  #igersuk  #welshbloggers  #discoverunder1k  #sunset  #run  #running  #cardiffbay  #runmycity  #mycity  #reconnect  #lifestyle  #cardiff  #grateful  #inspired  #whorunstheworld 
Mais où est donc passé mon cardio?!
On met du temps à améliorer son cardio mais on en met beaucoup moins pour le perdre... Bref j ai recouru! Enfin plutôt essayer de recourir... Autant le dire je désespère complètement!!!!
▪
Je ne retrouve plus du tout les sensations que je pouvais avoir en courant avant. Le plaisir n'est plus là. J'ai toujours l impression d avoir mal quelque part. C est déprimant!
▪
Je pense que je vais me chercher une reconversion du style l'aqua-poney parce que là les Dieux de la course à pieds essaient de me faire comprendre quelque chose je crois... 🤔🤔
▪
Sinon à part ça j'adore mes nouvelles chaussures mais j'ai eu le droit à de belles ampoules pour ma 1ère sortie mais elles n'éclairaient pas grand chose... 😋
▪
Bonne semaine les motivés! 😉😉
▪
#run #running #runningman #RunningHeroes #RunningClub #RunStoppable #instarunfrance #urbanrunnersfrance #training #course #jogging #trail #strava #courseapied #RunAgora #garmin #shape #forme #fit #french #2018 #picoftheday #runmycity #squadrunner #cbdbsquad #GiveKudos #HappyRunningCrew #movelikerunner #VivonsSport
Mais où est donc passé mon cardio?! On met du temps à améliorer son cardio mais on en met beaucoup moins pour le perdre... Bref j ai recouru! Enfin plutôt essayer de recourir... Autant le dire je désespère complètement!!!! ▪ Je ne retrouve plus du tout les sensations que je pouvais avoir en courant avant. Le plaisir n'est plus là. J'ai toujours l impression d avoir mal quelque part. C est déprimant! ▪ Je pense que je vais me chercher une reconversion du style l'aqua-poney parce que là les Dieux de la course à pieds essaient de me faire comprendre quelque chose je crois... 🤔🤔 ▪ Sinon à part ça j'adore mes nouvelles chaussures mais j'ai eu le droit à de belles ampoules pour ma 1ère sortie mais elles n'éclairaient pas grand chose... 😋 ▪ Bonne semaine les motivés! 😉😉 ▪ #run  #running  #runningman  #RunningHeroes  #RunningClub  #RunStoppable  #instarunfrance  #urbanrunnersfrance  #training  #course  #jogging  #trail  #strava  #courseapied  #RunAgora  #garmin  #shape  #forme  #fit  #french  #2018  #picoftheday  #runmycity  #squadrunner  #cbdbsquad  #GiveKudos  #HappyRunningCrew  #movelikerunner  #VivonsSport 
#mondaymotivation💪 from @runseanierun. " Only one thing stands between you and your goals. YOURSELF! Someone wise said this once I’m sure 😆 and they were damn right! At this end of the year, we are all setting goals for 2019 we need to put in some good base work to make next year the best." Have a fab week ladies and gents go smash your goals. . . . .

#trailsisters #trailsisters #getaboveitall #trailrunningcommunity #runningviews #morethanmiles #whywerun #runningstrong #readytorun #shemovesmountains #trailrunnersofinstagram #runwithme #mountainair #hikingandrunning #runninghappiness #optoutsideeveryday #welivetoexploremore #runyourworld  #runbold #getmovinghavefun #womenwhorun #menwhorun #traillove #runmycity #runnersgonewild #gettothestart #roadrunning #morningrunning
#mondaymotivation 💪 from @runseanierun. " Only one thing stands between you and your goals. YOURSELF! Someone wise said this once I’m sure 😆 and they were damn right! At this end of the year, we are all setting goals for 2019 we need to put in some good base work to make next year the best." Have a fab week ladies and gents go smash your goals. . . . . #trailsisters  #trailsisters  #getaboveitall  #trailrunningcommunity  #runningviews  #morethanmiles  #whywerun  #runningstrong  #readytorun  #shemovesmountains  #trailrunnersofinstagram  #runwithme  #mountainair  #hikingandrunning  #runninghappiness  #optoutsideeveryday  #welivetoexploremore  #runyourworld   #runbold  #getmovinghavefun  #womenwhorun  #menwhorun  #traillove  #runmycity  #runnersgonewild  #gettothestart  #roadrunning  #morningrunning 
And just like that, our final Run the Sights Glasgow, Running Tour has been run. .
.
Thank you for joining us again Michelle and enjoy the rest of your time in Scotland. .
.
And Elspeth - you incredible and vibrant running guide you - THANK YOU! .
.
#runmycity #runglasgow #scottishrunning #visitscotland #runthesights #weranthesights #cityjogging #sightrunning #runningtours #happyrunner #ukrunchat #ecotourism #keepfit #travelfit #loveglasgow #jogscotland #runningbug #runner #justrun #runtoinspire #runforfun #explorescotland
And just like that, our final Run the Sights Glasgow, Running Tour has been run. . . Thank you for joining us again Michelle and enjoy the rest of your time in Scotland. . . And Elspeth - you incredible and vibrant running guide you - THANK YOU! . . #runmycity  #runglasgow  #scottishrunning  #visitscotland  #runthesights  #weranthesights  #cityjogging  #sightrunning  #runningtours  #happyrunner  #ukrunchat  #ecotourism  #keepfit  #travelfit  #loveglasgow  #jogscotland  #runningbug  #runner  #justrun  #runtoinspire  #runforfun  #explorescotland 
The former White Eagle Hotel, circa 1907. Milwaukee's"Polish Hotel" at 738 W. Maple Street. near Historic Mitchell Street. John Gajewski (builder), Albert Michalak (architect).
.
#milwaukee #wisconsin #mke #mkeexplore #exploremke #explore #runmycity #runmke #facade #archilovers #architecture #brick #creamcitybrick #creamcity #masonry #abandonedplaces #decay #signspotting #signcollective #leadpaint #handpaintedsign #everything_signage #ghostsign #runeveryday #streakrunner #istoppedmyrunforthis #takenontherun #roominghouse #hotel #runsober
The former White Eagle Hotel, circa 1907. Milwaukee's"Polish Hotel" at 738 W. Maple Street. near Historic Mitchell Street. John Gajewski (builder), Albert Michalak (architect). . #milwaukee  #wisconsin  #mke  #mkeexplore  #exploremke  #explore  #runmycity  #runmke  #facade  #archilovers  #architecture  #brick  #creamcitybrick  #creamcity  #masonry  #abandonedplaces  #decay  #signspotting  #signcollective  #leadpaint  #handpaintedsign  #everything_signage  #ghostsign  #runeveryday  #streakrunner  #istoppedmyrunforthis  #takenontherun  #roominghouse  #hotel  #runsober 
Taking advantage of the nice weather for a little rooftop yoga and PT exercises.
Taking advantage of the nice weather for a little rooftop yoga and PT exercises.
Special Edition Sunday Run Day adventures when Magi comes to town!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#thanksthatwasfun #runwithme #runlikeagirl #runhappy #runyeg #runmycity #runtotheriver #runningfriendsarethebest #yegtrails #yegrivervalley #adventuresquad #wanderlust
Roar - we are tigers! .
.
Michelle booked a couple of Glasgow running tours with us, yonks ago! .
.
Although we no longer cover Glasgow, we did of course merit our outstanding bookings. .
.
We had a lovely tour with Michelle, who is visiting all he way from Melbourne! .
.
Michelle is a seasoned running tourer and came all the way from Australia to run with us 😊😆 ..... see you again tomorrow Michelle.
.
.
#glasgowfitness #runforfun #runningtours #runthesights #creatimgmemories #australianinstarunners #visitscotland #scotlandisnow #unlockscotland #exploreontherun #cityjogging #sightrunning #runmycity #sundayrun #happyrunner #scottishrunning #scottishtour #glasgow
Roar - we are tigers! . . Michelle booked a couple of Glasgow running tours with us, yonks ago! . . Although we no longer cover Glasgow, we did of course merit our outstanding bookings. . . We had a lovely tour with Michelle, who is visiting all he way from Melbourne! . . Michelle is a seasoned running tourer and came all the way from Australia to run with us 😊😆 ..... see you again tomorrow Michelle. . . #glasgowfitness  #runforfun  #runningtours  #runthesights  #creatimgmemories  #australianinstarunners  #visitscotland  #scotlandisnow  #unlockscotland  #exploreontherun  #cityjogging  #sightrunning  #runmycity  #sundayrun  #happyrunner  #scottishrunning  #scottishtour  #glasgow 
Ready to go 
20km paris
Laurette dans la tête et dans la casquette 😉😉 Merci l asaspp
#runningaddict #20kmdeparis #asaspp 
#parisisbeautiful #eiffeltower #toureiffel #running #runmycity
Ready or not! I'm running my city,my way tomorrow!!! The past two weeks havent been great training wise. I honestly wanted to bail out but hey I'm gonna go in with no expectation of a PB and I will walk if I must!💃💃💃are you ready? @durban10k @eastcoastradio @dhlexpress
#itsnotanagething
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
#runningwomen
#runningcommunity
#runmycity 
#fnb10
#runnersworld
#runhappy
#healthylifestyle
#fitmums
#fitnessgoals
#afrofitgirl
#fitnessmotivation
#strongcore
#strongfit 
#dailymotivation
#tonedarms
#tonedgirls
#toned 
#longrun 
#endurancetraining
#endurance 
#runnersdoyoga
#runmycity 
#comradesmarathon
#fnb10k
Ready or not! I'm running my city,my way tomorrow!!! The past two weeks havent been great training wise. I honestly wanted to bail out but hey I'm gonna go in with no expectation of a PB and I will walk if I must!💃💃💃are you ready? @durban10k @eastcoastradio @dhlexpress #itsnotanagething  . . . . . . . . . . . . . . . . . . . #runningwomen  #runningcommunity  #runmycity  #fnb10  #runnersworld  #runhappy  #healthylifestyle  #fitmums  #fitnessgoals  #afrofitgirl  #fitnessmotivation  #strongcore  #strongfit  #dailymotivation  #tonedarms  #tonedgirls  #toned  #longrun  #endurancetraining  #endurance  #runnersdoyoga  #runmycity  #comradesmarathon  #fnb10k 
Il y a un an j’avais enfin l’autorisation de courir. Bilan : 375 km parcourus, 2x10 km, et un semi entrecoupés de pauses (flemme, météo, blessure).
Ce matin, de retour dans mes baskets.
3 semaines sans sport, on va dire que le semi de Disney m’a laissé qqs séquelles même si ce fut un super moment avec les copines. 
Du coup, demain pas de 20km de Paris, j’ai préféré renoncer en donnant mon dossard à quelqu’un qui le vaut mieux.
Je vais me remettre des objectifs mais moins importants car je ne suis pas Wonderwoman qui arrive à tout faire avec un bébé et des semaines à plus de 40h...
#thisisactiveliving #activeliving #werunparis #instarunfrance #nopainnogain #fitmum #fitmom #neverstopmoving #neverstopsport #runninggirl #whoruntheworld #girlslovetorun #courirpourleplaisir #dubndiducrew #runningaddict #toutesenbasket #runmycity #whyirunparis #nikerunning #tomtomsport #runhappy #instarunning #run #runners #activre #runwithparis #courirensemble #togetherstronger #togethermotivated #instarunfrance #streetart
Il y a un an j’avais enfin l’autorisation de courir. Bilan : 375 km parcourus, 2x10 km, et un semi entrecoupés de pauses (flemme, météo, blessure). Ce matin, de retour dans mes baskets. 3 semaines sans sport, on va dire que le semi de Disney m’a laissé qqs séquelles même si ce fut un super moment avec les copines. Du coup, demain pas de 20km de Paris, j’ai préféré renoncer en donnant mon dossard à quelqu’un qui le vaut mieux. Je vais me remettre des objectifs mais moins importants car je ne suis pas Wonderwoman qui arrive à tout faire avec un bébé et des semaines à plus de 40h... #thisisactiveliving  #activeliving  #werunparis  #instarunfrance  #nopainnogain  #fitmum  #fitmom  #neverstopmoving  #neverstopsport  #runninggirl  #whoruntheworld  #girlslovetorun  #courirpourleplaisir  #dubndiducrew  #runningaddict  #toutesenbasket  #runmycity  #whyirunparis  #nikerunning  #tomtomsport  #runhappy  #instarunning  #run  #runners  #activre  #runwithparis  #courirensemble  #togetherstronger  #togethermotivated  #instarunfrance  #streetart 
Tu connais l'histoire du gars qui n'a pas couru depuis des semaines et qui va sur le village des 20 km de Paris pour bien se faire du mal car il voit tout le monde récupérer son dossard... 😢😢
▪
Bon! Certes je ne peux pas faire le 20 km demain mais j'ai quand même pu voir Julien @cbdbien mon capitaine de squad sur le stand d @accessoiresrunning sur lequel vous pouvez essayer les casques @aftershokz_france à conduction osseuse.
▪
Et j'ai pu voir aussi le stand de @lachaussettedefrance que j ai eu la chance de tester et d'approuver! Donc si vous êtes dans le coin vous pouvez y aller les yeux fermés.
▪
Bref! Je ne cours pas en ce moment c'est vrai mais je suis à Paris, il fait super beau et chaud (rappelons quand même que nous sommes les 13 octobre) donc je ne vais pas me plaindre! 😎😎
▪
Bonne journée ensoleillée les motivés! 😉😉 ▪
#run #running #runningman #RunningHeroes #RunningClub #RunStoppable #instarunfrance #urbanrunnersfrance #training #course #jogging #trail #strava #courseapied #RunAgora #garmin #shape #forme #fit #french #Paris #picoftheday #runmycity #squadrunner #cbdbsquad #GiveKudos #HappyRunningCrew #movelikerunner #VivonsSport
Tu connais l'histoire du gars qui n'a pas couru depuis des semaines et qui va sur le village des 20 km de Paris pour bien se faire du mal car il voit tout le monde récupérer son dossard... 😢😢 ▪ Bon! Certes je ne peux pas faire le 20 km demain mais j'ai quand même pu voir Julien @cbdbien mon capitaine de squad sur le stand d @accessoiresrunning sur lequel vous pouvez essayer les casques @aftershokz_france à conduction osseuse. ▪ Et j'ai pu voir aussi le stand de @lachaussettedefrance que j ai eu la chance de tester et d'approuver! Donc si vous êtes dans le coin vous pouvez y aller les yeux fermés. ▪ Bref! Je ne cours pas en ce moment c'est vrai mais je suis à Paris, il fait super beau et chaud (rappelons quand même que nous sommes les 13 octobre) donc je ne vais pas me plaindre! 😎😎 ▪ Bonne journée ensoleillée les motivés! 😉😉 ▪ #run  #running  #runningman  #RunningHeroes  #RunningClub  #RunStoppable  #instarunfrance  #urbanrunnersfrance  #training  #course  #jogging  #trail  #strava  #courseapied  #RunAgora  #garmin  #shape  #forme  #fit  #french  #Paris  #picoftheday  #runmycity  #squadrunner  #cbdbsquad  #GiveKudos  #HappyRunningCrew  #movelikerunner  #VivonsSport 
Done with my Jaca Street Audit 😉¦
Amazing to run this race, remembering all the emotions from last year... Most importantly I remember that last year I ran strong, I was super fit, having bagged 100KM a month for 3months... This year I run light, bodywise, being 10kg lighter, but with a solid two months of no training runs...but surprisingly, I was mentally strong..relied on muscle memory as @petenikuzwayo would say

And the morning rain, sans the thunder, made this such a cool run.. The city canvass in its splendor 💜💜 Joined a silly aerobics post run session.. @zaakz_k I now fully understand why we have NTC and not this silly sessions.. #OK.TOW.BAR
#runmycity
#running4myhealth
#shovasistershova
#runtherapy
Done with my Jaca Street Audit 😉¦ Amazing to run this race, remembering all the emotions from last year... Most importantly I remember that last year I ran strong, I was super fit, having bagged 100KM a month for 3months... This year I run light, bodywise, being 10kg lighter, but with a solid two months of no training runs...but surprisingly, I was mentally strong..relied on muscle memory as @petenikuzwayo would say And the morning rain, sans the thunder, made this such a cool run.. The city canvass in its splendor 💜💜 Joined a silly aerobics post run session.. @zaakz_k I now fully understand why we have NTC and not this silly sessions.. #OK .TOW.BAR #runmycity  #running4myhealth  #shovasistershova  #runtherapy 
Putting my Chicago marathon shirt together with other marathon shirts...the memories of each marathon crosses my mind...my best marathon experience so far: Boston marathon (even though it’s not my fastest), most fun marathon:  Barcelona, most consistent yearly marathon: Gold Coast marathon (8 marathons so far...trying to get in the 10 year club), fastest marathon: Melbourne marathon (my 2 best times were in Melbourne), post injury marathons: Paris and Berlin. They all have a meaning in my heart ❤️
Putting my Chicago marathon shirt together with other marathon shirts...the memories of each marathon crosses my mind...my best marathon experience so far: Boston marathon (even though it’s not my fastest), most fun marathon: Barcelona, most consistent yearly marathon: Gold Coast marathon (8 marathons so far...trying to get in the 10 year club), fastest marathon: Melbourne marathon (my 2 best times were in Melbourne), post injury marathons: Paris and Berlin. They all have a meaning in my heart ❤️
Les g@mbettes au repos 🙌🏻 Il était temps de se prendre en main et d’apprendre à courir correctement pour pouvoir progresser. C’est parti avec @sanum.personal.training pour une préparation de folie. 
J’espère cette fois-ci me donner les moyens d’y arriver et de ne pas lâcher 
#nopainnogain 💪🏻 #instarunners #instarun #runner#running #run #runnergirl #fitgirl #ornot #runmycity #girlsruntheworld #girlslove2run #girlrunning #lamagiedurunning #nike #nikeplus #nikerunning #nikerunclub #nrc #polar #polarm400 #runaddict #happyrunners #happygirl #runtherapy #love2run #runforfun #coach #personnaltrainer #newwayoflife 🤘🏻
Les g@mbettes au repos 🙌🏻 Il était temps de se prendre en main et d’apprendre à courir correctement pour pouvoir progresser. C’est parti avec @sanum.personal.training pour une préparation de folie. J’espère cette fois-ci me donner les moyens d’y arriver et de ne pas lâcher #nopainnogain  💪🏻 #instarunners  #instarun  #runner #running  #run  #runnergirl  #fitgirl  #ornot  #runmycity  #girlsruntheworld  #girlslove2run  #girlrunning  #lamagiedurunning  #nike  #nikeplus  #nikerunning  #nikerunclub  #nrc  #polar  #polarm400  #runaddict  #happyrunners  #happygirl  #runtherapy  #love2run  #runforfun  #coach  #personnaltrainer  #newwayoflife  🤘🏻
Do not give up, the beginning is the hardest 
Thursday night run with @milesmashers
Time 7:30 pm......... Starting :point eagles club
#justdoit✔️
#runmycity 
#lagosmarathon 
#runwithpassion 
#milesmashers
Spectacular day, get outside! ☀️🌥
#runmycity 🏃‍♀️ #fortmchenry 🇺🇸 #baltimore 🦀 #history 📚 #loverunning #halfmarathon #training #america #landofthefree, thanks to the brave ❤
It takes a leap of faith to reach the starting line of a new distance. - Michael D’Aulerio #RunMyCity #HurricaneWaters #RunnersWorld #RunDaily #Asics #WorldRunners #NRC #MeditationRun
My race was a struggle, but I always managed to smile despite it (especially when a photographer was around, lol). I learned with experience that negative thoughts and a bad face expression is not conducive of any positive at all. There is scientific research (done by Samuel Marcora in Kent University) that people do better if they see smiley faces rather than other face expressions. Volunteers at water stops were my Smiley faces that day and changed the outlook of my struggle. When things get tough, even a force smile can change your mental state. Don’t get upset, switch to anything positive that can be around you and that will allow you to move forward regardless of the struggle!!!!
My race was a struggle, but I always managed to smile despite it (especially when a photographer was around, lol). I learned with experience that negative thoughts and a bad face expression is not conducive of any positive at all. There is scientific research (done by Samuel Marcora in Kent University) that people do better if they see smiley faces rather than other face expressions. Volunteers at water stops were my Smiley faces that day and changed the outlook of my struggle. When things get tough, even a force smile can change your mental state. Don’t get upset, switch to anything positive that can be around you and that will allow you to move forward regardless of the struggle!!!!
#koelnmarathon #runmycity
#goldmarie #staffelmarathon
#frauenpower #bestefans ...und wir laufen, laufen, laufen durch unsere LieblingsStadt! Mit guter Laune & Frauenpower ging es beim Kölnmarathon für vier Goldmaries als Staffel an den Start. Unterstützt durch die besten Fans mit selbst angefertigtem Plakat & ☀️ ab der 2. Hälfte des Rennens überquerten wir mit einem Lächeln im Gesicht gemeinsam die Ziellinie am Dom🏃🏼‍♀️💨💨, wo unsere Goldmaries mit kühlem Kölsch auf uns warteten. 
Wir  kommen 2019 auf jeden Fall wieder- dann mit 2 Staffeln!💪🏻
#koelnmarathon  #runmycity  #goldmarie  #staffelmarathon  #frauenpower  #bestefans  ...und wir laufen, laufen, laufen durch unsere LieblingsStadt! Mit guter Laune & Frauenpower ging es beim Kölnmarathon für vier Goldmaries als Staffel an den Start. Unterstützt durch die besten Fans mit selbst angefertigtem Plakat & ☀️ ab der 2. Hälfte des Rennens überquerten wir mit einem Lächeln im Gesicht gemeinsam die Ziellinie am Dom🏃🏼‍♀️💨💨, wo unsere Goldmaries mit kühlem Kölsch auf uns warteten. Wir kommen 2019 auf jeden Fall wieder- dann mit 2 Staffeln!💪🏻
Chicago marathon...well what an experience. The weather was rainy and a bit windy in areas but temperature was pleasant and the humidity not too bad. Crowds were amazing and the volunteers were abundant and absolutely wonderful to us runners. I really have enjoyed the atmosphere here, it remind me of Boston. But the word I think of today’s marathon for me was ENDURE. Unfortunately had some issues with gastrointestinal distress and after 10 Kms I couldn’t stomach much...this was my first marathon were I had to use the toilet and things didn’t improve from there. It was struggle all the way not only with the abdominal discomfort but the fact I couldn’t take on any fueling, running on empty in the last 10 Kms or so....But every time I started to feel pity about myself, I saw someone else who has to ENDURE more so I will say to myself, “suck it princess”. I learned a lot today, mental strategies were all used, I smiled despite the pain, thought of my loved ones a lot and that comforted me, took on every encouragement sign to keep me moving forward. But for me, this is not only about the race, it’s about the journey. The journey to get here, the journey to get every training run done (speed runs, long runs, easy runs), to commit to do “X” amount of Kms per week day after day, week after week. You see, I freaking get to run a marathon, I had the opportunity to run another one again and opportunities are like sunrises. If you wait too long, you miss them. I don’t let worn out beliefs stopping me moving beyond myself. I got a healthy body and despite how hard marathons are, I am drawn to this distance, to the hardships that marathon running brings to my life. Why?? Because it brings me an opportunity to be tough, to overcome, to ENDURE!!! Congrats to my super tough friend Tina, who dance like a ballerina her way through the marathon today. I am grateful I got to do this and looking forward to more journeys ahead.
Chicago marathon...well what an experience. The weather was rainy and a bit windy in areas but temperature was pleasant and the humidity not too bad. Crowds were amazing and the volunteers were abundant and absolutely wonderful to us runners. I really have enjoyed the atmosphere here, it remind me of Boston. But the word I think of today’s marathon for me was ENDURE. Unfortunately had some issues with gastrointestinal distress and after 10 Kms I couldn’t stomach much...this was my first marathon were I had to use the toilet and things didn’t improve from there. It was struggle all the way not only with the abdominal discomfort but the fact I couldn’t take on any fueling, running on empty in the last 10 Kms or so....But every time I started to feel pity about myself, I saw someone else who has to ENDURE more so I will say to myself, “suck it princess”. I learned a lot today, mental strategies were all used, I smiled despite the pain, thought of my loved ones a lot and that comforted me, took on every encouragement sign to keep me moving forward. But for me, this is not only about the race, it’s about the journey. The journey to get here, the journey to get every training run done (speed runs, long runs, easy runs), to commit to do “X” amount of Kms per week day after day, week after week. You see, I freaking get to run a marathon, I had the opportunity to run another one again and opportunities are like sunrises. If you wait too long, you miss them. I don’t let worn out beliefs stopping me moving beyond myself. I got a healthy body and despite how hard marathons are, I am drawn to this distance, to the hardships that marathon running brings to my life. Why?? Because it brings me an opportunity to be tough, to overcome, to ENDURE!!! Congrats to my super tough friend Tina, who dance like a ballerina her way through the marathon today. I am grateful I got to do this and looking forward to more journeys ahead.
What more do you need on a Sunday morning in the bay....a run, some sunshine, a great view of the ocean and some @maurtenza energy drink mix to refuel postrun 👌🏻#loverunning  #schoennies #runmycity #fuellikeapro