Girls Gone Sporty Ambassador Badge
This is what world class looks like. She came 5th in elite women. I just cant resist this last post on Lisa bc she epitomizes hard work, toughness of mind, grace, spirit and kindness and is constantly positive… and this smile. #Lisabentley
#Bostonstrong
Zoom Info
Camera
HTC One
ISO
125
Aperture
f/2
Exposure
1/3846th
Focal Length
3mm

This is what world class looks like. She came 5th in elite women. I just cant resist this last post on Lisa bc she epitomizes hard work, toughness of mind, grace, spirit and kindness and is constantly positive… and this smile. #Lisabentley
#Bostonstrong

purrple-ivy-fitness:

Slow and steady not cutting it for you anymore? If you want to run faster, here are 10 simple ways to increase your running speed.

Fuel up: Eating the right pre-run foods is important to prevent feeling sluggish during your run. Go for foods that won’t cause cramps: choose a small snack of simple carbs with a little bit of protein if you’re eating right before a run (read more on how to choose a pre-workout snack here). And drink a cup of coffee about a half hour before you go for a run; studies have shown that caffeine helps you run faster and longer.

Intervals: Short sprinting bursts are great for making you a better runner all around. Up your pace and stamina with this treadmill interval workout to incorporate into your running routine.

Tempo runs: Tempo runs are similar to high-intensity intervals, but with this strategy, you don’t sprint as fast as you can. Instead, you hold at a fast (but not too fast) pace for a longer time period, like 10 minutes, before slowing down. This helps your muscles get past your lactate threshold, which will help you improve your endurance and speed. Remember that to be effective, your tempo run should challenge your body: you should be able to answer short questions but unable to hold a conversation. Try doing a tempo run every seven to 10 days; read more about how to start tempo running here.

Hills: There’s no reason you should stay on flat land. In fact, there are many reasons why you shouldn’t. Running up hills helps make your leg muscles stronger while also increasing your speed and endurance. Whether you run on the treadmill or outside, the next time you start your workout, make sure an incline is part of your route. This 40-minute treadmill hill workout incorporates steep, short inclines to help you improve your speed and endurance.

Post-run sprints: Adding short sprinting strides at the end of a long run can keep your body primed for speed, says Sports Club/LA trainer Ben Hwa. This is because doing strides after a long run will teach your body how to run fast even when your legs are tired. Ben recommends doing four to eight strides of 70 to 100 meters; aim for 80 percent effort on each stride.

Negative splits: This strategy is a simple way to make every run a good run, especially on race day. To incorporate a negative split into your next run, just make sure you’re running at a good, steady pace and increase your speed for the second half of your run.

Stretches: You may not think of post-run stretching as important for your pace goals, but those few minutes you spend cooling down can really help your speed. Stretching makes you more flexible, which can improve your stride and range of motion. Do these post-run stretches after your workout to become a faster runner.

Short strides: Shorter strides can make you a more efficient, and therefore speedier, runner, says trainer Jennifer Pattee. Focus on keeping your strides regular and short to increase your running efficiency.

Midfoot strike: Focusing on landing on the middle of your foot — rather than your heels or toes — can also help you avoid injuries and discomfort that will slow you down, Jennifer adds. Aim for striking with a flat foot for a strong, confident strike.

Drills: Adding a few running drills to your warmup routine will help improve your running form and speed, Ben says. Do a few minutes of high knees, skipping, and backward running before a run to train your body to operate properly.

Comes in the runners’ kits. The bracelet at the top was created from one of the limited edition 2013 street banners. A symbol of support for runners, those who ran 2013, BAA, the Boston Marathon and the great city of Boston. 
#Bostonstrong
Zoom Info
Camera
HTC One
ISO
160
Aperture
f/2
Exposure
1/120th
Focal Length
3mm

Comes in the runners’ kits. The bracelet at the top was created from one of the limited edition 2013 street banners. A symbol of support for runners, those who ran 2013, BAA, the Boston Marathon and the great city of Boston.
#Bostonstrong

o yeah

I did get a workout in this am . Hotel bike: hit the random button and did 60 mins ups and downs with rpm steady at 90+, then jogged it out on the treadmill for 30. Busiest hotel gym I have ever been in but then again, people are getting their Boston on around here….
Get out there and have fun today!

Marathon Scarf Project, old south church, Boston has 7000+ scarves, hand made by church members all over the U.S and Canada. They are giving them away to warm up the runners this morning in front of old south church, right behind the finish line. 
Speckled yellow and blue had card attached, says ‘along with the people of South Boston, the congregation of Peace United Church of Christ has asked God’s blessing on the scarf. We pray that you will be kept safe, that you will be given the endurance to compete well, and that you will experience the rewards of your discipline and perseverance. 
#Bostonstrong #God bless these people back
Zoom Info
Camera
HTC One
ISO
200
Aperture
f/2
Exposure
1/24th
Focal Length
3mm

Marathon Scarf Project, old south church, Boston has 7000+ scarves, hand made by church members all over the U.S and Canada. They are giving them away to warm up the runners this morning in front of old south church, right behind the finish line.
Speckled yellow and blue had card attached, says ‘along with the people of South Boston, the congregation of Peace United Church of Christ has asked God’s blessing on the scarf. We pray that you will be kept safe, that you will be given the endurance to compete well, and that you will experience the rewards of your discipline and perseverance.
#Bostonstrong #God bless these people back

To Tumblr, Love Pixel Union