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Moms on the Run National Fitness Director, Olympian Carrie Tollefson, gets vulnerable with us this week for Training Tip Tuesday! Today, she's wearing a facial mask and talking about self care. Let's face it, as women in this fast-paced world, we so often tend to others' needs that we forget to replenish our own buckets. The concept of self care refers to taking responsibility for one's physical, emotional, intellectual and spiritual health. Recognize that self care is not selfish; it is imperative for your health and that of your family. If you are a member of Moms on the Run, you are already taking a step that includes caring for yourself. Surrounding yourself with an inspiring community of other like-minded women is important for self care. Whether you are participating in our MOTRvate challenge this month or not, find time to do something for you: read a book, get a pedicure, meet up with a friend for coffee, take a bubble bath, go for a walk in the woods. Whatever you choose, have fun! You are worth it.
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 Moms on the Run is headed to Clearwater, FL on Jan. 28-31, 2022 — and we want you to join us.
Our destination race weekend will include a travel package at a top oceanfront resort and a VIP race experience with fun, group activities led by our National Fitness Director, Olympian Carrie Tollefson. Typically, on Training Tip Tuesday, we'd have our National Fitness Director, Olympian Carrie Tollefson, share a training tip. Today, we have a special guest, Carrie's daughter Ruby, to introduce the topic of sleep. Sleep is vital for the health and wellbeing of our bodies. According to WebMD, most adults need 7 to 9 hours of sleep. Studies have shown many benefits associated with getting a good night's sleep: lower risk of heart disease, better concentration and productivity, greater athletic performance, preventing depression, strengthening immune system, and more. Whether you are participating in our MOTRvate challenge or not, we recommend at least seven hours of sleep to help your body recover and be ready for another day. Cheers to more Zs.  Spring training is coming up quick, and we asked Carrie for a sneak peek at the training plans she has in store for our intermediate and advanced runners. This year, she says, it's all about the Tempo Run! We also asked her to tell us about why she feels tempo runs are such a great asset to our training regimens and will make for fun classes together. Read on!
By Olympian Carrie Tollefson, Moms on the Run National Fitness Director That run that hurts so good? Welcome to the tempo run. It is a workout that is not only beneficial to our training but, if done properly, we will walk away feeling better than we did going in. It is one of my favorite runs and one of the best workouts we can do to build strength and develop a huge cardiovascular base. Who should do a tempo run? All of us should do tempo runs. A tempo run is a training run done at roughly 30 seconds slower per mile than your current 5K pace. I also like to refer to the pace of a tempo run as short answer pace, meaning when we are in the middle of the tempo run we can say a few words at once but not tell our life’s story. What is a tempo run? A tempo run is a run that is done at lactate threshold pace. It is that pace that a lot of runners forget to work. It is in between easy and hard and so important.  We get asked all the time if we have an affiliation with Girls on the Run. While we are not the same organization, we are proud to be friends and support the mission of getting girls excited about health, fitness — and running! To that end, 200 Girls on the Run teams across the Twin Cities, Northfield and Rochester are in need of fantastic adults to make the Spring 2020 season possible. Do you have a sincere interest in leading a healthy life and inspiring the next generation to reach their full potential? Consider volunteering as a coach at Girls on the Run Twin Cities!
Enjoy the chance to get outside, laugh, jump, cheer, and most importantly, help girls realize their full potential this fall! |
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