This is Life!

Yup! Dis me! 😉 #runcoach #run #running #virtualtraining #5ktraining #10ktraining #halfmarathontraining #marathontraining https://www.instagram.com/p/Cgfk_K9LSEl/?igshid=NGJjMDIxMWI=

Do different sh!t sometimes. It’s ok to do something that’s NOT running. If you're a runner, then a bike could be one of your most valuable training tools. Cycling can improve your running performance, build muscle strength and aid recovery. #runcoach #halfmarathontraining #marathontraining #running #biking #crosstraining #dodifferent https://www.instagram.com/p/Cf_qmB9rfV4/?igshid=NGJjMDIxMWI=

Don’t wish for it, WORK for it! TRAIN for it! I’m here if you need help. 😉 Swipe left to see your training start dates for DMV Fall races. #runcoach #rungoals #halfmarathontraining #marathontraining https://www.instagram.com/p/CfoqzvhrcZA/?igshid=NGJjMDIxMWI=

Continuing our conversation about hydration… You know that you’re hydrated when…your urine is the color of Beyonce’s lemonade. If your urine is the color of half-and-half, you’re not there yet. 🍋💧🧋 #runcoach #5ktraining #10ktraining #halfmarathontraining #marathontraining #hydrate #water #sipsip https://www.instagram.com/p/CfKX-ejPud_/?igshid=NGJjMDIxMWI=

Q: How much water should I drink? A: Keeping in mind that every body is different, and that we can get water from fruits and vegetables…the general guideline is half your body weight in ounces. Soooooo…if you weigh 20 pounds, then you should be drinking close to 10 ounces. #runcoach #5kcoach #10kcoach #halfmarathoncoach #marathoncoach #stayhydrated #sip #sipsip #sipsipsip https://www.instagram.com/p/Ce4n6TdLhlN/?igshid=NGJjMDIxMWI=

Another tip for running in the heat: Stay on top of your hydration. Before your run: Drink water During your run: Drink water or an electrolyte drink. After your run: Drink water Plan a route than has water fountains. Stash water bottles along your route. Or, carry water with you. #run #5ktraining #10ktraining #halfmarathontraining #marathontraining #running #runcoach #hydrate #drinkwater https://www.instagram.com/p/Cebv2-0pdYP/?igshid=NGJjMDIxMWI=

First Day of Virtual Training: TODAY It’s not too late to register! Race Day: June 26 Register for the race online: Baltimorewomensclassic.com Register for a training group: Baltimorewomensclassic.com/train Tonight, we’ll review the training plan. We will also be chatting without friends at MedStar about our at-home strength training program. #charmcityrun #5k #5ktraining #letsgo #youcandoit #Icanhelp https://www.instagram.com/p/Cd6HUfurFbK/?igshid=NGJjMDIxMWI=

First Day of Virtual Training: TODAY It’s not too late to register! Race Day: June 26 Register for the race online: Baltimorewomensclassic.com Register for a training group: Baltimorewomensclassic.com/train Tonight, we’ll review the training plan. We will also be chatting without friends at MedStar about our at-home strength training program. #charmcityrun #5k #5ktraining #letsgo #youcandoit #Icanhelp https://www.instagram.com/p/Cd6HUfurFbK/?igshid=NGJjMDIxMWI=

Y’all ready…or nah? Register for the race online: Baltimorewomensclassic.com Register for a training group: Baltimorewomensclassic.com/train First Day of Virtual Training: May 26 Race Day: June 26 https://www.instagram.com/p/CdwicB-PWwV/?igshid=NGJjMDIxMWI=

Guess who’s biz-ack?!! Very happy to co-coach the BWC 5k virtual group this year. Register for the race online: baltimorewomensclassic.com Register for a training group: baltimorewomensclassic.com/train Race Day: June 26 Training Starts: May 22 https://www.instagram.com/p/Cdbq-L-POZx/?igshid=NGJjMDIxMWI=

Silly rabbit 🏃🏽‍♂️🐰🏃🏽‍♀️ https://www.instagram.com/p/Ccd69UTvbYv/?igshid=NGJjMDIxMWI=

Wooooow! I CANNOT believe that race season is here already. Salisbury yesterday and Cherry Blossom today. Congrats to everyone who raced. Thanks to everyone who cheered. Can’t wait to see what Sole Of the City is bringing next weekend!!! https://www.instagram.com/p/Cb55OyaLvUc/?utm_medium=tumblr

BIG Congrats to everyone who ran the Shamrock 5k ☘️today…with one less hour of sleep 🤭 …especially my mommy @karensja ❤️ https://www.instagram.com/p/CbEHn8lLOEU/?utm_medium=tumblr

BIG congrats to everyone who raced NCR today! Shout Out to run boo KT for a sub-4 finish!!! 🏃🏻‍♀️👀🤭 #thisrunlife #marathon #running #runcoach #magic #boom https://www.instagram.com/p/CWy4NkNl2dY/?utm_medium=tumblr

BIG Congrats to everyone who raced today! Run boo #1 finished her first marathon, while 4 boos PR’d the half! Very proud of everyone! 🍾🍾🍾 #thisrunlife #runcoach #marathon #halfmarathon #marathontraining #halfmarathontraining https://www.instagram.com/p/CWOwXrmlNBs/?utm_medium=tumblr

Congrats to everyone who ran LA and NYC today…especially my run boos. LA Marathon boo finished their first marathon! 🏆 NYC Marathon boo PR’d by 53 minutes!!! ⭐️ Thank you for trusting me with your training. 🥰 Psssst, Richmond Marathon run boos, you’re up next 😉 #thisrunlife #marathon #marathontraining #runcoach https://www.instagram.com/p/CV_pQdgFxaY/?utm_medium=tumblr