Category Archives: Running

Endurance + Speed Marathon Workout and Mizuno Wave Rider 20 Review

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jen-jumping-mizuoWhen something is so good that it’s been repeated through 20 seasons, that’s saying something special. In December, I’ll be reflecting on 20 years of celebrating Christmas as a mom or mom-to-be, two decades of my dad’s delicious holiday tenderloin and running my 20th marathon. Mizuno is also celebrating a special benchmark, it’s the 20th edition of their best-selling shoe, the Wave Rider 20!

Evolution of the Mizuno Wave Rider from Mizuno USA on Vimeo.

Admittedly, I haven’t worn all 20 iterations of this running shoe (although quite a few), it’s amazing that the basic concept has resonated with loyal fans through the ups and downs of running shoe design – and I say that quite literally in terms of all the cyclical changes in heel drop and rise! After nearly two decades of refinement, this latest version of the Wave Rider claims to “exceed all expectations.” Mizuno Wave Rider 20Does it, will it?! Only the miles will tell . . . . so I slipped into the Wave Rider 20 and logged a few! Lucky thing I had some running to do with the San Antonio Marathon right around the corner!  My workout today was this Endurance + Speed Run Workout — a challenging 10 mile running workout that takes you from a manageable marathon pace to a fast and furious 5k pace finish. This long speed workout will get you used to running with leg fatigue so that you will nail your next big race!

This Endurance + Speed 10 Mile Workout will get you strong and fast for a marathon.

Well, my feet were definitely happy after a long run – sometimes my high instep and arch makes shoes uncomfortable and sometimes even feel like they’re going numb. Nope, not in these. While I’m not a heel-striker, I still felt comfortable landing mid-foot despite the 12mm rise. I did appreciate that these were a “moderate: cushion shoe but only weight about 8 ounces, sometimes on longer runs my feet feel beat up in super “nothing” shoes – I need just a bit of cushion!

Guys and gals, you each have three color choices in these snazzy shoes – honestly, I liked some of the guy colors a lot and was a little jealous! They run about $119 full retail and debuted in mid October – pick up your pair at your local running store (and support Small Business Saturday) or online at Mizuno.com

Here are some official improvements on an immutably amazing running shoe, the Mizuno Wave Rider 20:

  • Cloudwave: The shoe’s new cloudwave geometry provides a softer, smoother, more gentle ride with improved cushion on initial heel impact & better guidance in the transition from heel to forefoot.
  • U4ic Midsole: You’ll feel “euphoric” (that’s how you pronounce U4ic) over the more responsive, softer feeling midsole that offers a longer-lasting ride.
  • Engineered Mesh: Not only does the running shoe look sleek and fast, the new engineered zone-specific mesh construction provides a seamless and light fit that goes almost unnoticed on the feet.
Nearly 2 decades of form & function refinements! Get your feet in @MizunoRunning Wave Rider 20 for epic run! #MizunoWave Fitfluential #Ad

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Are you a Wave Rider fan? How many have you had?  What race / event are you currently training for? What is your dream shoe color combo? Please share in the comments below – XOXO, Jennifer

How Exercise Boosts Brain Power + Week of Smart Workouts

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Exercise is a smart choice for maintaining physical health and it also plays a role in promoting overall happiness and well-being. But, can exercise make a person more intelligent? Probably so say sports scientists from Finland who recently published some surprising findings on how the type and intensity of exercise may have a bearing on brain power?

Find out the best form of exercise for a brain boost. Yes, some workouts can make you not on stronger, but smarter!

The study compared pitted moderate-paced running, high-intensity interval training (HIIT) and weight lifting against each other to observe how these various forms physical exercise can increase hippocampal neurogenesis (e.g. the creation of new brain cells) in an already mature brain. The test subjects – rats! The running rodents were left to run on their cage wheels (a moderate jog, some up to several miles a day) with free will while the HIIT group was given a daily 15 minute regimen of repeated strenuous effort sprinting with jog recovery. And, the weight-lifting rodents climbed walls with little weights attached to their tails as a sedentary control group lounged around and watched. I laugh just thinking about this! mouse-lifting-weight

Whether mouse or man, it appears that the winning exercise for long-term brain health may simply be moderate running or “jogging” and, by my semi-educated extrapolation, other similar “aerobic and sustained” activities like biking, swimming and brisk walking.  It seems wheel-jogging rodents had the most vigorous rates of new brain cell growth, significantly higher than the sedentary, lay-around rats. The hightailing HIIT group had some brain cell growth, but not as much as the aerobic joggers, with researchers hypothesizing that physical stress impedes neurogenesis. Interestingly, the resistance-trained rats were no different brain-wise at the end of the study – which keeps the status-quo on “muscle head” jokes!

Exercise is not only great for your health, but can make you smarter! Find out what type and intensity of workout will give you the best brain boost!

Seriously though, all forms of exercise are beneficial for the body. Just like variety in diet is important for optimal health, so is mixing up the way you move. While jogging or easy running may boost brain cells, lifting weights strengthens muscles, bones and tendons, helping to improve every day work capacity.  And, both resistance training and HIIT up the body’s metabolism, one of the keys to keeping a lean silhouette.

I think trail running and obstacle course races like Spartan are a great way to add “extra” to simply running – a well-rounded athlete is a smart athlete, too!

Below are some of my favorite running, HIIT and other workouts — pick your favorites and get strong, get smart!

 

 

Here are a week of workouts to get stronger and smarter:

  1. 20 Minute Kickboxing Workout to Kick Monday in the Face
  2. You Got Mad “Ups” Body Weight Workout
  3. Boom! Med Ball Workout
  4. Trail Run Tabata
  5. Fun Faster 800m-Lover Workout
  6. Sayonara Sprint Partner Run Workout 
  7. Soccer Strong Workout – – also great for OCR Training
How Exercise Increases Intelligence + Week of Smart Workouts #fitfluential

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What is your favorite “type” of exercise to do? Do you mix it up, or single sport? Ever feel smarter after jogging (haha)?  Please share in the comments — XOXO, Jennifer

8 Ways Watermelon Sweetens Workouts and Runs #WatermelonForHealth

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This post is sponsored by National Watermelon Promotion Board, and the content, opinions and enthusiasm expressed here are all my own.

watermelon hula hooping

I love all the fruits, but have BIG love for watermelon – that’s no secret!  I’ve tried to name the one single reason why I love this mega melon, but I can’t. There are just so many reasons I love watermelon — it brings back great childhood memories and has played a role in creating new ones with my kids, it’s insanely yummy enjoyed straight off the rind or used as a healthy ingredient in both sweet and savory recipes! But, other motives for my watermelon munching madness are the bumper crop of benefits for health, wellness and fitness.

For example, when it comes to fitness, the watermelon may be the only piece of workout equipment that can be eaten afterward.  While working out with a watermelon may sound crazy, it makes perfect sense – melons are available in a range of weights (from 2 pound personal-sized melon to seeded varieties tipping the scales at 30 pounds and beyond.  Watermelon isn’t expensive in a price-per-pound sense; I mean have you seen the price of a kettlebell?! And, this “two-fer” fitness fruit is really more of an amazing deal knowing you’ll slice open a melon to enjoy afterward (or even just drink the juice on the go).  Since I like to #KeepFitFun and put the “FUN” in FUNctional fitness – check out my video above that I hope inspires you to get after a watermelon workout and then refuel with the fruit for recovery!

8 Amazing Reasons Watermelon Sweetens a Run or Workout

Yes, watermelon is delicious and natural, so much better than a sugary goo when needed as a carb source for quickly sourced. The melons come by their name honestly, comprised of 92% water and loaded with potassium and other electrolytes that will help keep fluid levels in check and hopefully keep muscle cramps away. It’s also high in other vitamins and antioxidents that are beneficial for wellness and the L-citrulline in watermelon has been studied for its ability to quicken muscle recovery. Get more details on these benefits of Watermelon for Health at Watermelon.org.

watermelon-for-health

See how eating watermelon is a win-win? Discover more fitness-focused watermelon facts that can help you up your game!  Make watermelon your workout buddy today and win fabulous watermelon prizes. All you need to do is enter this easy-peasy contest from Watermelon.org. Here are the juicy details:

  1. Tag a workout buddy (or someone you’d like to inspire to be your workout buddy!) in the comments section of our National Watermelon Promotion Board’s (NWPB) weekly video post on Instagram and Facebook. (note, this week, it will be my video that you see above)
  1. Win weekly watermelon prizes. NWPB will choose one lucky workout pair each week from October 3rd through October 28th.
How Watermelon Sweetens Workouts #WatermelonForHealth Enter #giveaway! @watermelonboard #ad

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Have you ever had watermelon specifically for workout fuel / recovery? Better yet, have you ever worked out with a watermelon?! Give me your best exercise idea, I might use it my next video – XOXO, Jennifer

Almost Time for “If Girls Ran The World” Virtual Run – Join Team TheFitFork!

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Did you see my post in late August about my partnership as a Role Model  in the upcoming If Girls Ran the World (IGRTW) virtual running event? I case not, I wanted to share more info and provide a gentle nudge to join me in this important female-focused cause that runs the entire month of October 2016.

If Girls Ran the Word virtual running event October 1 - 31, 2016.

It’s going to be starting in just a few weeks, don’t miss out! Here are some questions you may have:

if girls ran the world jenniferl

What is IGRTW? IGRTW is a non-profit that supports girls and women around the world by providing tools, skills and opportunities they need to rightfully pursue a safe, happy, healthy and abundant life. The virtual running event is happening the entire month of October with a special day dedicated on October 11th. Participants around the country join virtual teams and will be each logging miles, supporting each other and the cause, and raising funds for charities that support women and girls.

What charity does IGRTW benefit? Well, as a Role Model and team captain, I was allowed to choose the charity that was the closest to my heart. I chose the The Hunger Project, a strategic non-profit dedicated to the sustainable end of world hunger. Their vision is a world where every woman, man and child leads a healthy, fulfilling life of self-reliance and dignity and they rely on native women as the major change agents within communities receiving aid.

Is The Hunger Project the only charity? No, there are many others – Girls in Tech, Susan G. Komen and Every Mother Counts are examples of others. Check out the others here.

What’s in it for participants? First, you get to help empower women at the grassroots level and have the opportunity to donate or raise funds yourself to maximize the impact (but this is optional). Second, you will be motivated to exercise every day from Oct 1 to Oct 31 to help keep the movement going. Third, there is registration swag, the opportunity to win cool fitness-related prizes and more.

Do I have to actually run? Of course not, but if you can great! You can also ride a bike, row, walk or do something else to log miles – and YOU set the mile goal so that it remains totally attainable, whether 1 mile or 1000 miles. We want this to be a win-win for everyone! If you aren’t physically able to exercise, your support (financially, cheerleader-wise or any other way you see fit) is completely welcomed!

I hate to beg, but I’d be honored and humbled to have you join my team. Please register for the If Girls Ran the World virtual running event and join my team. I hate to hit you up, but nce you read through mission of If Girls Ran The World and The Hunger Project, I’m pretty sure you’ll want to chip to the cause a bit. It doesn’t have to be a lot – even $5 or $10 would help me get to my goal of raising $500. But, please note, you don’t have to donate to join my team – just join for the running support if you like!

Is there a discount code? Yes, use code BFF at REGISTRATION to save 50% — which makes the event only $12.50.

How do I join your specific team? After you register, go to Team Jennifer – TheFitFork.Com and join, that’s it! Drop me an email if you have questions or troubles at jennifer@thefitfork.comb

if girls ran the world runner 2

Pretty please, xoxo, join my #IfGirlsRanTheWorld team October Virtual Run @ifgirlsranworld #sweatpink #spon

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 Thank you so much for reading all the way through and for your consideration of this important cause!  If you have troubles signing up or joining my team, please send me a message at jennifer@thefitfork.com  Love ya! XOXO – Jennifer

Run Buns off with Me at Schlotsky’s #BunRun – Austin Sept 24

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Are you ready to run (or walk) your buns off?! Just wanted to let y’all know (especially my Texas friends) about the 34th Annual Bun Run hosted by Schlotzsky’s. It’s going down on Sunday, Sept. 25, 2016 beginning at The Domain (11401 Century Oakes Terrace).

Jen

I’ve run this race so many times, I love it! In fact, last year I came in 3rd overall woman among some young, fast ladies – whoot, whoot!

schlotskys bun run 2015 start line

But, whether you race, run, job, walk, push a stroller or whatever, it’s a win-win for everyone! You get a chance to get out and get a little exercise with your friends or family in beautiful ATX – and maybe do a little post-race shopping at the Domain. Plus, by participating, you also support the race beneficiary, the Juvenile Diabetes Research Foundation (JDRF). Millions of people around the world live with Type 1 Diabetes – it’s a life-threatening, autoimmune disease that affects children and adults alike – there is no known cure! However, maybe there will be one day soon, thanks to research initiated by JDRF and funded by your generous donations and participation in events like the Bun Run. More on how Schlotsky’s Supports JDRF.

schlotsky-step-up Another way Schlotzsky’s has been helping to put an end to diabetes is by partnering in the   month-long Step Up! Campaign.This “Give $1, Get $1” in-store promotion offers guests a coupon for $1 off their next Schlotzsky’s purchase for every $1 they donate. It’s a no-brainer decision to make at the cash register.

Schlotsky's Bun Run 2016

More info on the Sept. 24th 2016 Bun Run:

It’s the perfect race for casual runners and serious racers! In addition to a flat and fast certified 5K course for adults through Austin, there is a Kid’s K, which is an easy 1K race for kids 12 and under. Additional activities during Bun Run events include:

  • Team Challenge – Challenge your friends, family and coworkers to a friendly competition
  • Fastest Dog in Austin – Register your dog to run alongside yo for the 5K, complete with a chip timer to track their time
  • Kid’s Korral at the Expo – Fun activities including inflatable soccer, face painting, special treats and more

You can REGISTER HERE! See you on the start line!

Join me in supporting JDRF by running our buns off @Schlotskys #BunRun Sept 24 Austin

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schlotsky's pizza

Oh, and I won’t lie, PIZZA is my favorite thing to get at this sandwich shop!

What is your favorite menu item? Have you ever run the Bun Run? Please share in the comments – XOXO, Jennifer