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Monday, May 22, 2017

Monday Marathon- > Holland Haven

Holland Haven 8K, 1/2 Marathon, Marathon -
Coupon Code = HHM2017LOVE

I am always on the look out for fun local races/runs. I have not done this one YET!! but I have been hearing GREAT things about it. My sister and Her friend are signed up for the Full Marathon, they also have am 8k and 1/2 Marathon. I haven't decided what distance I want to sign up for yet. Kind of want to do another Marathon but also want to cheer on my sister for her first Marathon :) 

INFO: Sept 10 2017
The Holland Haven Marathon is a unique event which traverses the shores of Lake Michigan. Runners will experience the beautiful lake shore as they travel from Grand Haven to Holland.
The Holland Haven 8 kilometer race is a flat route, out-and-back course.  As a mid-distance road race, it is accessible enough for the novice runner yet incredibly challenging to experienced racers.
The full marathon starts at Rosy Mound Elementary School in Grand Haven and ends at CrossFit Soaring Ledge at 76 S River Ave in Holland. The marathon begins at 7:30AM.
The half marathon starts at Camp Geneva located at 17000 Quincy, 49424 in Holland and finishes at CrossFit Soaring Ledge at 76 S River Ave in Holland. The half marathon begins at 8:00AM.

The Holland Haven 8K starts and ends at CrossFit Soaring Ledge at 76 S River Ave in Holland. The 8K begins at 8:30AM.

Monday, May 15, 2017

Good Read and Medal Monday

Good Read

I have been reading Tina Muir's Blog for a while now. I found her on Instagram originally and then started following her running carer via her blog and also facebook. I love her down to earth approach and REALNESS. You can find the link to her latest post below.
"I remind people time and time again that those moments we are being tested, those moments where you are about to give up, to say, “screw this”, are the moments that define your future."

Medal Monday

Saturday was 40th year of the 5/3 River Bank Run in Grand Rapids. We rocked the 25k(15.5miles) for your fourth year in a row !!! It was a great day for running the weather was great and the crowd support was awesome. 

Monday, May 8, 2017

5/3 Riverbank Run week and a GIVE AWAY

It is that time of year again. READY  !!! The 40th Annual 5/3 Riverbank run takes place this coming Saturday May 13, 2017.  I have tried all the events at the 5/3... 5K, 10K and this year will be my 4th 25K. I am excited for this run !! Hoping for nice weather and NO rain. 



a Rafflecopter giveaway

Wednesday, May 3, 2017

All about GIRLS

Gazelle Girl 2017

I am on a Runners HIGH right now. Getting to pace at the Gazelle Girl has been a highlight of my spring so far. I LOVE sharing "RUN LOVE" !!! Since I first ran the Gazelle Girl 1/2 Marathon 3 Years ago. I have been EMPOWERED by all the STRONG women out their running. They all have different goals and race paces but it doesn't matter b/c everyone out their is supporting each other.  

Girls on the Run 2017

This Spring I have had the privilege of hanging out with 17 3rd-5th grades who are participating in Girls on the Run. I LOVE this program. It is all about empowering young women, helping them learn how to handle tough situations, deal with emotions, family and friends.  Showing them that they are strong by training them for their CELEBRATION 5k at the end of season.  

What do Gazelle Girls and GOTR Girls have in common? Well many of things we learn/teach in GOTR can be used for the rest of our lives. Communication, dealing with tough situations, training to run. These things just get harder as we get older. As a GOTR coach it is my hope that someday they will all be STRONG Gazelle Girls !!! Maybe even running 1/2 Marathons and Marathons :) 

Fellow Flowers

Ok just 1 more thing. Maybe you are Familiar with Fellow Flowers? Maybe Not. It is there Goal to EMPOWER women. Particularly women that run. They have very kindly shared a Coupon Code for %25 off your next order :)  Head on over and check out their website today. Flowers make a great gift for Runner friends or a great accessory for running groups. 

Want to learn More !!!
Check out these links

Girls on the Run-Ottawa/Allegan County

Volunteer at the Celebration 5k

Fellow Flowers 
Discount Code: Melissa_GOTRFD

*Content in this post is all my own

Monday, May 1, 2017

Running Nutrition

Lets Chat !! 

Race Fueling. This can be kind of Tricky to figure out sometimes. What to eat when to eat, how much to eat. You can google this topic and there is a ton of information. So I wanted to ask some runners. What are your Fueling Strategies ? With 5/3 Riverbank Run coming up, maybe a spring marathon we need to practice fueling during our long runs so that we can stay strong and feel good.

Find the the Facebook Conversation Here ->

Here is what some fellow runners had to say !!!

Sara Helder For before races or training run I try to easy very simples carbs because that's the only that stays in my stomach well. My favorite is timbits lol little sugar kick to get going. During races or long runs I like GU or Jelly Belly sports beans for some sugar and caffeine. For recovery I find that restock my protein through peanut butter, hard-boiled and eggs are my favorites then of course nuts. I have been trying to drink more and more water during the day because it getting warmer and my bodies needs the hydration. We Michiganders are not quite used to the warmth yet! : P just my few things fueling things : )

Mary Hunter I'm training for the River Bank Run 25k and the Bayshore Marathon. During my long runs, I've been fueling similar to how I would fuel on race day. During a 25k race, I fuel with GU and I usually consume 3 packets. One at mile 4, one at mile 8, and the last one at mile 12. Sometimes I carry an extra GU, just in case. During a marathon, I carry 4 GU packets. I consume them at mile 5, 10, 15, and 20. Lately, I've been training with a GU flask, which allows you to carry 5 GUs with you, minus the sticky wrappers. It is lightweight and weighs about 5oz. It gets lighter the more GU you consume and folds up to a very small size when it is empty. I've been diluting my GUs with water in the flask so I don't have to think about carrying extra fluids with me. It's been working out pretty well so far but I haven't raced with the GU flask yet. I've also been drinking Nuun and Nuun Plus for hydration and electrolytes. The Nuun Plus is like rocket fuel and makes me feel amazing! I highly recommend it. My biggest advice for race day nutrition is to not try something new the day of the race and don't always trust the nutrition that is provided on the course. Always come prepared with the nutrition you are most familiar with.

Megan Lambers Everyone tolerates food and nutrition differently. You need to experiment and figure out what works for you- it's the fun part! It is a good idea to try and stick to a pre-long run/race routine that works for you and keep it consistent. Making sure your "breakfast" or pre race food is eaten a good 2-3 hours beforehand. I personally use nutrition 15 min before and then every 4-5 miles or 30-45 minutes along the way. "Nutrition" includes Gatorade, any GU, beans, chews or any other food. Gels especially should be taken with water. I work at Gazelle tomorrow from 10-2:30. If any of you come in at 10 I will most likely be available and not busy if you wanna chat more!!!!

Victoria Phillippi - on Fueling during Long Runs - carboloading and fueling before/during runs