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  • Running by Heart Rate Introduction

    RUNNING BY HEART RATE: AN INTRODUCTION

    Please note: This program is rolling admission, which means you start the Monday after you register. A detailed explanation is below and in the FAQ section of this page.  Running by Heart Rate: An Introduction is suitable for all levels of runners who want to use heart rate to guide their training. Whether you are coming off the couch, returning from an injury, finding your post-pregnancy groove, or simply wanting to take your fitness to the next level, this program is a healthy, sensible, and fun next step in your running journey. You'll calculate your personal zones with one of two heart rate tests, and use that data to guide your training. You'll test twice more during the eight-week program so you'll be familiar with the process and be able to adjust your individual zones appropriately. The majority of the runs in this program are in Zones 1-2, which helps you build a solid foundation of cardiovascular endurance and keeps your risk of injury low. Running by heart rate requires patience and persistence. You will likely run slower than you have in years, and your post-run, “I’m-a-b*d*ss” glow may not feel as intense as it usually does. (But make no mistake, you are STILL a b*d*ss!) The thing to keep in mind is that that post-run, b*d*ss glow is likely from a Zone 3 effort (we’ll explain more later) which leaves you prone to injury + stagnation. What’s more, that glow is temporary, and fleeting euphoric feelings are typically not worth the long-term drawbacks. Often athletes abandon training in lower heart rate zones out of frustration or boredom—or because they just can’t bear one.more.slow.run—and move on to the higher zones for one of two reasons: A) They get to maintain a nice clip and satisfy their inner competitive beast. OR B) They believe that training harder will yield faster and stronger results. A is true—it does feel good to run fast, but it doesn’t do anything for building endurance or warding off injury. And B? Simply not true. We—Coaches Jen + Liz— have trained athletes by heart rate for over twenty years, and have seen huge gains when they lean in, slow down, and trust the process. PREREQS: No running experience, fitness level, or specific athletic background is necessary for you to thrive in Running by Heart Rate: An Introduction. This program meets you exactly where you are fitness-wise and helps you become a more fit, efficient runner. BIGGEST WEEK OF TRAINING: Tops out at four hours and five minutes of running over five days; in addition, there is one 50-minute cross-training session that week. LONGEST RUN DISTANCE: By the end of the program, you will run for 75 minutes continuously. (If you are already able to meet this mark, we can easily help you extend your long runs.) CROSS TRAINING + STRENGTH TRAINING INCLUDED? Yep. Each week has one or two cross-training days and two strength circuits that you can easily follow. Two strength routines include resistance bands. WEEKLY OVERVIEW: Four or five runs; one or two cross-training session; two strength circuits; one rest day. FIRST AND PEAK WEEKS: (explained fully in the program) Running by Heart Rate Introduction This program is rolling admission, which means your program begins the Monday after you register. You will receive an introductory email shortly after you register, and then you will receive your Week 1 newsletter on Sunday. You will begin your program the following day, Monday.
  • HR Marathon Level 1 Badge

    RUNNING BY HEART RATE: MARATHON, LEVEL 1

    Running by Heart Rate: Marathon, Level 1 is a 24-week program suitable for all runners wanting to take on the motherlode of all races: the marathon. You’ll learn—or continue—to train by heart rate, using your individual zones, calculated by regular testing, to moderate your effort appropriately. You’ll spend plenty of time in the lower zones, building your endurance base; you’ll also spend some time climbing hills, finding different gears with pick-ups and intervals, and practicing your race pace so that you’re ready to thrive on race day. Running by Heart Rate: Marathon, Level 1 eases you into things with the first four weeks focused on learning to run by heart rate and getting you familiar with form runs. Most weeks in this program have two strength circuits and two rest days. There is one day of cross-training during Weeks 1-12; after Week 13, you’ll spend nine weeks running five days a week. Cross training returns to the scene as you begin to taper. The majority of the runs in this program are in Zones 1-2, which helps you build a solid foundation of cardiovascular endurance and keeps your risk of injury low. Running by heart rate requires patience and persistence. You will likely run slower than you have in years, and your post-run, “I’m-a-b*d*ss” glow may not feel as intense as it usually does. (But make no mistake, you are STILL a b*d*ss!) The thing to keep in mind is that that post-run, b*d*ss glow is likely from a Zone 3 effort (we’ll explain more later) which leaves you prone to injury and stagnation. What’s more, that glow is temporary, and fleeting euphoric feelings are typically not worth the long-term drawbacks. Often athletes abandon training in lower heart rate zones out of frustration or boredom—or because they just can’t bear one.more.slow.run—and move on to the higher zones for one of two reasons: A) They get to maintain a nice clip and satisfy their inner competitive beast. OR B) They believe that training harder will yield faster and stronger results. A is true—it does feel good to run fast, but it doesn’t do anything for building endurance or warding off injury. And B? Simply not true. We—Coaches Jen + Liz— have trained athletes by heart rate for over twenty years, and have seen huge gains when they lean in, slow down, and trust the process. PREREQS: You’ve been running at least 45-60 minutes 3-4 days of the week for at least 8 weeks. You’re injury-free. Previous race experience isn't mandatory, but having a half-marathon under your soles will be helpful for perspective as your runs get longer. BIGGEST WEEK OF TRAINING: 7 hours, 25 minutes, including five runs and two strength circuits. LONGEST LONG RUN DISTANCES: The longest run day has two choices: 3 hours, 15 minutes or 3 hours in the AM, 1 hour, 30-45 minutes in the PM. CROSS TRAINING + STRENGTH TRAINING INCLUDED? Yep. One weekly cross-training session is included in Weeks 1-12, and each week has two strength circuits. Two of the strength routines include resistance bands. WEEKLY OVERVIEW: Four or five runs; one cross-training session (weeks 1-12); two strength circuits; two rest days. FIRST AND PEAK WEEKS: (explained fully in the program) Heart Rate Marathon
    • SELECT YOUR RACE DATE: TWO STEPS

      Step One: Select your race date:

      If you don’t know your race date yet, please select a date that you estimate will be close to your race date. When you solidify your race date—or if you need to change it—simply email us and we can make the change.

      If your race date doesn't allow for the full training cycle, please still enter your race date; your emails will correspond. If you need guidance on tweaking your plan, please email us or ask your coach on the Facebook page. 

      • 0 $

      Step Two: Your training program will officially begin on:

      Mark this date in your calendar so you’re ready to go! Also, please note that this start date does NOT include any pre-program Holding Plans.

      Note: You’ll receive a confirmation and welcome email, as well as program-wide emails prior to your program starting. Your weekly training emails will arrive the same day as your race day; if you’re racing on a Saturday, you’ll receive your emails on Saturdays (Ditto for Fridays, Thursdays, etc.). That said, ALL training programs begin on Mondays. If you are racing on a weekday, let us know and we can help tweak the final week of your plan.

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  • Heart Rate 13.1 Badge

    RUNNING BY HEART RATE: HALF-MARATHON, LEVEL 1

    Running by Heart Rate: Half-Marathon, Level 1 is a 20-week program suitable for all runners wanting to take on 13.1—or 21 km. You’ll learn—or continue—to train by heart rate, using your individual zones, calculated by regular testing, to moderate your effort appropriately. You’ll spend plenty of time in the lower zones, building your endurance base; you’ll also spend some time climbing hills, finding different gears with pick-ups and intervals, and practicing your race pace so that you’re ready to thrive on race day. Running by Heart Rate: Half-Marathon, Level 1 eases you into things with the first four weeks focused on learning to run by heart rate and getting you familiar with form + drill runs. Then you'll head into the meat of your training: 16 weeks of a variety of runs and workouts that will prepare you for a strong half-marathon effort. The majority of the runs in this program are in Zones 1-2, which helps you build a solid foundation of cardiovascular endurance and keeps your risk of injury low. Running by heart rate requires patience and persistence. You will likely run slower than you have in years, and your post-run, “I’m-a-b*d*ss” glow may not feel as intense as it usually does. (But make no mistake, you are STILL a b*d*ss!) The thing to keep in mind is that that post-run, b*d*ss glow is likely from a Zone 3 effort (we’ll explain more later) which leaves you prone to injury and stagnation. What’s more, that glow is temporary, and fleeting euphoric feelings are typically not worth the long-term drawbacks. Often athletes abandon training in lower heart rate zones out of frustration or boredom—or because they just can’t bear one.more.slow.run—and move on to the higher zones for one of two reasons: A) They get to maintain a nice clip and satisfy their inner competitive beast. OR B) They believe that training harder will yield faster and stronger results. A is true—it does feel good to run fast, but it doesn’t do anything for building endurance or warding off injury. And B? Simply not true. We—Coaches Jen + Liz— have trained athletes by heart rate for over twenty years, and have seen huge gains when they lean in, slow down, and trust the process. PREREQS: You’ve been running for 30-45 minutes 3-4 days of the week for at least 8 weeks. You’re injury-free. You don’t need previous experience running by heart rate or racing. BIGGEST WEEK OF TRAINING: 6 hours, 35 minutes (includes 5 runs + 2 strength circuits) LONGEST LONG RUN DISTANCE: 2 hours, 30 minutes CROSS TRAINING + STRENGTH TRAINING INCLUDED? Yep. One weekly cross-training session is included in Weeks 1-11, and each week has two strength circuits. Two of the strength routines include resistance bands. WEEKLY OVERVIEW: Four or five runs; one cross-training session (weeks 1-11); two strength circuits; two rest days. FIRST AND PEAK WEEKS: (explained fully in the program) Running by Heart Rate Half-Marathon
    • SELECT YOUR RACE DATE: TWO STEPS

      Step One: Select your race date:

      If you don’t know your race date yet, please select a date that you estimate will be close to your race date. When you solidify your race date—or if you need to change it—simply email us and we can make the change.

      If your race date doesn't allow for the full training cycle, please still enter your race date; your emails will correspond. If you need guidance on tweaking your plan, please email us or ask your coach on the Facebook page. 

      • 0 $

      Step Two: Your training program will officially begin on:

      Mark this date in your calendar so you’re ready to go! Also, please note that this start date does NOT include any pre-program Holding Plans.

      Note: You’ll receive a confirmation and welcome email, as well as program-wide emails prior to your program starting. Your weekly training emails will arrive the same day as your race day; if you’re racing on a Saturday, you’ll receive your emails on Saturdays (Ditto for Fridays, Thursdays, etc.). That said, ALL training programs begin on Mondays. If you are racing on a weekday, let us know and we can help tweak the final week of your plan.

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  • Running by HR 10k badge

    RUNNING BY HEART RATE: 10K, LEVEL 1

    Running by Heart Rate: 10K, Level 1 is a 15-week program suitable for all runners wanting to take on 10K—or 6.2 miles. You’ll learn—or continue—to train by heart rate, using your individual zones, calculated by regular testing, to moderate your effort appropriately. You’ll spend plenty of time in the lower zones, building your endurance base; you’ll also spend some time climbing hills, finding different gears with pick-ups and intervals, and practicing your race pace so that you’re ready to thrive on race day. Running by Heart Rate: 10K, Level 1 eases you into things with the first four weeks focused on learning to run by heart rate and getting you familiar with form + drill runs. Then you’ll head into the meat of your training: 11 weeks of a variety of runs and workouts that will prepare you for a strong race effort. The majority of the runs in this program are in Zones 1-2, which helps you build a solid foundation of cardiovascular endurance and keeps your risk of injury low. Running by heart rate requires patience and persistence. You will likely run slower than you have in years, and your post-run, “I’m-a-b*d*ss” glow may not feel as intense as it usually does. (But make no mistake, you are STILL a b*d*ss!) The thing to keep in mind is that that post-run, b*d*ss glow is likely from a Zone 3 effort (we’ll explain more later) which leaves you prone to injury and stagnation. What’s more, that glow is temporary, and fleeting euphoric feelings are typically not worth the long-term drawbacks. Often athletes abandon training in lower heart rate zones out of frustration or boredom—or because they just can’t bear one.more.slow.run—and move on to the higher zones for one of two reasons: A) They get to maintain a nice clip and satisfy their inner competitive beast. OR B) They believe that training harder will yield faster and stronger results. A is true—it does feel good to run fast, but it doesn’t do anything for building endurance or warding off injury. And B? Simply not true. We—Coaches Jen + Liz— have trained athletes by heart rate for over twenty years, and have seen huge gains when they lean in, slow down, and trust the process. PREREQS: You’ve been running/briskly walking for 20-30 minutes 3 days of the week for at least 8 weeks. You’re injury-free. You don’t need previous experience running by heart rate or racing. BIGGEST WEEK OF TRAINING: 4 hours, 45 minutes (includes four runs, one-cross-training session + 2 strength circuits) LONGEST LONG RUN DISTANCE: 75 minutes CROSS TRAINING + STRENGTH TRAINING INCLUDED? Yep. One weekly cross-training session is included, and each week has two strength circuits. Two of the strength routines include resistance bands. WEEKLY OVERVIEW: Four runs; one cross-training session; two strength circuits; two rest days. FIRST AND PEAK WEEKS: (explained fully in the program)
    • SELECT YOUR RACE DATE: TWO STEPS

      Step One: Select your race date:

      If you don’t know your race date yet, please select a date that you estimate will be close to your race date. When you solidify your race date—or if you need to change it—simply email us and we can make the change.

      If your race date doesn't allow for the full training cycle, please still enter your race date; your emails will correspond. If you need guidance on tweaking your plan, please email us or ask your coach on the Facebook page. 

      • 0 $

      Step Two: Your training program will officially begin on:

      Mark this date in your calendar so you’re ready to go! Also, please note that this start date does NOT include any pre-program Holding Plans.

      Note: You’ll receive a confirmation and welcome email, as well as program-wide emails prior to your program starting. Your weekly training emails will arrive the same day as your race day; if you’re racing on a Saturday, you’ll receive your emails on Saturdays (Ditto for Fridays, Thursdays, etc.). That said, ALL training programs begin on Mondays. If you are racing on a weekday, let us know and we can help tweak the final week of your plan.

    Add to cartDetails
  • Momathoner: a hybrid word that lets folks know you're a mom who digs running marathons! It's powerful--just like you! We put the phrase on a new-for-us tank top style that's even breezier than our other tanks, yet the dark color offers all the coverage we want. Comfortable + functional, yet stylish.

    Click here to see size chart.

  • Due to popular demand, we put our popular new design on a running hat! The subtle BAMR* takes one to know one is like a secret handshake, letting badass mother runner acknowledge each other at races or on runs. We love the get-noticed deep pink color with pops of lime green.
  • After a run, we can roll with whatever life throws at us—temper tantrums (by our children or co-workers), traffic jams, car payments, burst pipes, a project deadline. This laid-back tee reflects that re-calibrated mindset, and let’s the world know you are ready to forgive its inconveniences. Updated version of our most popular-selling lifestyle tee!
  • ♥ Run: Ok, so maybe not always, but your miles hold a special place in your heart.   A tech tank, perfect for all your summer runs, is made from 100% sweat-wicking polyester. It offers a loose, slightly unstructured fit that works with shorts, capris, skirts.  Click here to see size chart The modest scoop neck is flattering, yet not too revealing, and the T-back cut covers the majority of your sports bra. Another mother runner near the back neckline. Scoop neck. 100% polyester. Women’s cut and sizing. Runs true to size. Available sizes XS-4XL.  
  • gift certificate
  • Sprint Triathlon Plan - May/June 2017Sprint Triathlon Badge

    SPRINT TRIATHLON PLAN

    This 12-week program is designed for beginner to intermediate triathletes who have their sights set on an Sprint distance race (swim: .5 mile/750m; bike 12.4 miles/20K; run: 3.1 miles/5K). There are 8-10 weekly workouts (3 swims, 2-3 rides, 2-3 runs, 1-2 strength training sessions) that build a strong, capable foundation to go the distance in all three disciplines. The workouts are far from basic: nearly every ride and run has skill or speed development, while the pool workouts are rarely repeated. If you are a more experienced triathlete going for a time goal or simply want more time in your weaker discipline, there are periodic optional sessions that can be easily added to enhance your preparation. THE PREREQS: At a minimum, you need to be able to swim 100 yards (back, forth, back, forth) in a pool without touching the bottom or hanging on the edge. It doesn’t have to be pretty, and you don’t have to keep your face in the water the whole time. If you can’t do that but are intent on this plan, enrolling in an adult swim class and/or private lessons is a great idea. For the run and bike portions, being injury-free is necessary. EQUIPMENT: We’ve compiled a full gear list here, but if you’re new to the sport of triathlon, we’re all about keeping it minimal and cost-effective. Ride your old bike or borrow one from a friend. Rent a wetsuit, if you need one. The only pieces of equipment that might feel are unusual is a stability/Swiss ball and hand weights for the strength circuits; most gyms have these. TRAINING BASICS: Most of the mandatory weekday workouts are in the hour range. (Some run a little over.) The weekend workouts range from 60 minutes to about 90 minutes, one day typically has a bike/run brick and the other is either bike or run. You will practice running after riding at least twice a week (and riding after swimming at least once), so you’ll be very familiar with transitions, both logistically and physically. A few more helpful tidbits: —During Week 10, you will do a weekend workout of all three disciplines in a row to get you familiar with race situation and transitions. —Swims range from 500 to 2,200 yards; rides range from 20 minutes to 65 minutes; runs range from 20 to 60 minutes. —One day weekly is a total rest day. (On the plan as written, it's a Friday, but you can easily rearrange the plan to accomodate your schedule.) STRENGTH TRAINING INCLUDED? Yes. You will have one to two (mandatory) strength circuits a week. These require hand weights and a stability ball. A SAMPLE WEEK: Screen Shot 2017-01-28 at 1.20.42 PM Save
    • SELECT YOUR RACE DATE: TWO STEPS

      Step One: Select your race date:

      If you don’t know your race date yet, please select a date that you estimate will be close to your race date. When you solidify your race date—or if you need to change it—simply email us and we can make the change.

      If your race date doesn't allow for the full training cycle, please still enter your race date; your emails will correspond. If you need guidance on tweaking your plan, please email us or ask your coach on the Facebook page. 

      • 0 $

      Step Two: Your training program will officially begin on:

      Mark this date in your calendar so you’re ready to go! Also, please note that this start date does NOT include any pre-program Holding Plans.

      Note: You’ll receive a confirmation and welcome email, as well as program-wide emails prior to your program starting. Your weekly training emails will arrive the same day as your race day; if you’re racing on a Saturday, you’ll receive your emails on Saturdays (Ditto for Fridays, Thursdays, etc.). That said, ALL training programs begin on Mondays. If you are racing on a weekday, let us know and we can help tweak the final week of your plan.

    Add to cartDetails
  • Sprint Triathlon Plan - May/June 2017Sprint Triathlon Badge

    SPRINT TRIATHLON PLAN

    Here are the registration dates and waves  for upcoming Triathlon Programs.

    This 12-week program is designed for beginner to intermediate triathletes who have their sights set on an Sprint distance race (swim: .5 mile/750m; bike 12.4 miles/20K; run: 3.1 miles/5K). There are 8-10 weekly workouts (3 swims, 2-3 rides, 2-3 runs, 1-2 strength training sessions) that build a strong, capable foundation to go the distance in all three disciplines. The workouts are far from basic: nearly every ride and run has skill or speed development, while the pool workouts are rarely repeated. If you are a more experienced triathlete going for a time goal or simply want more time in your weaker discipline, there are periodic optional sessions that can be easily added to enhance your preparation. THE PREREQS: At a minimum, you need to be able to swim 100 yards (back, forth, back, forth) in a pool without touching the bottom or hanging on the edge. It doesn’t have to be pretty, and you don’t have to keep your face in the water the whole time. If you can’t do that but are intent on this plan, enrolling in an adult swim class and/or private lessons is a great idea. For the run and bike portions, being injury-free is necessary. EQUIPMENT: We’ve compiled a full gear list here, but if you’re new to the sport of triathlon, we’re all about keeping it minimal and cost-effective. Ride your old bike or borrow one from a friend. Rent a wetsuit, if you need one. The only pieces of equipment that might feel are unusual is a stability/Swiss ball and hand weights for the strength circuits; most gyms have these. TRAINING BASICS: Most of the mandatory weekday workouts are in the hour range. (Some run a little over.) The weekend workouts range from 60 minutes to about 90 minutes, one day typically has a bike/run brick and the other is either bike or run. You will practice running after riding at least twice a week (and riding after swimming at least once), so you’ll be very familiar with transitions, both logistically and physically. A few more helpful tidbits: —During Week 10, you will do a weekend workout of all three disciplines in a row to get you familiar with race situation and transitions. —Swims range from 500 to 2,200 yards; rides range from 20 minutes to 65 minutes; runs range from 20 to 60 minutes. —One day weekly is a total rest day. (On the plan as written, it's a Friday, but you can easily rearrange the plan to accomodate your schedule.) STRENGTH TRAINING INCLUDED? Yes. You will have one to two (mandatory) strength circuits a week. These require hand weights and a stability ball. A SAMPLE WEEK: Screen Shot 2017-01-28 at 1.20.42 PM Not seeing your wave? Here are the registration dates and waves. Save
    Add to cartDetails
  • Out of Stock
    Sprint Triathlon Plan - May/June 2017Sprint Triathlon Badge

    SPRINT TRIATHLON PROGRAM

    Here are the registration dates and waves  for upcoming Triathlon Programs.

    This 12-week program is designed for beginner to intermediate triathletes who have their sights set on an Sprint distance race (swim: .5 mile/750m; bike 12.4 miles/20K; run: 3.1 miles/5K). There are 8-10 weekly workouts (3 swims, 2-3 rides, 2-3 runs, 1-2 strength training sessions) that build a strong, capable foundation to go the distance in all three disciplines. The workouts are far from basic: nearly every ride and run has skill or speed development, while the pool workouts are rarely repeated. If you are a more experienced triathlete going for a time goal or simply want more time in your weaker discipline, there are periodic optional sessions that can be easily added to enhance your preparation. THE PREREQS: At a minimum, you need to be able to swim 100 yards (back, forth, back, forth) in a pool without touching the bottom or hanging on the edge. It doesn’t have to be pretty, and you don’t have to keep your face in the water the whole time. If you can’t do that but are intent on this plan, enrolling in an adult swim class and/or private lessons is a great idea. For the run and bike portions, being injury-free is necessary. EQUIPMENT: We’ve compiled a full gear list here, but if you’re new to the sport of triathlon, we’re all about keeping it minimal and cost-effective. Ride your old bike or borrow one from a friend. Rent a wetsuit, if you need one. The only pieces of equipment that might feel are unusual is a stability/Swiss ball and hand weights for the strength circuits; most gyms have these. TRAINING BASICS: Most of the mandatory weekday workouts are in the hour range. (Some run a little over.) The weekend workouts range from 60 minutes to about 90 minutes, one day typically has a bike/run brick and the other is either bike or run. You will practice running after riding at least twice a week (and riding after swimming at least once), so you’ll be very familiar with transitions, both logistically and physically. A few more helpful tidbits: —During Week 10, you will do a weekend workout of all three disciplines in a row to get you familiar with race situation and transitions. —Swims range from 500 to 2,200 yards; rides range from 20 minutes to 65 minutes; runs range from 20 to 60 minutes. —One day weekly is a total rest day. (On the plan as written, it's a Friday, but you can easily rearrange the plan to accomodate your schedule.) STRENGTH TRAINING INCLUDED? Yes. You will have one to two (mandatory) strength circuits a week. These require hand weights and a stability ball. A SAMPLE WEEK: Screen Shot 2017-01-28 at 1.20.42 PM Not seeing your wave? Here are the registration dates and waves. Save
    Details