The Grand Canyon R2R2R. The experience by Ashley Carney, Nashville TN.

Hey Folks! On 5/27 I went R2R2R(ish) for the first time. I figured I would share my story and then some tips for future go-getters… I apologize for the length and hope you find it helpful!  Continue reading “The Grand Canyon R2R2R. The experience by Ashley Carney, Nashville TN.”

You Only Need To Run 3 Days A Week To Crush Your Goals!

Im a huge fan of the 3 day a week running plan. Ive been implementing it in my own life for the last 18 months now & I’ve accomplished a few pretty awesome things while doing it. Its 100% worked in my own life so I’d love to share it with all of you.

Now the 3 day a week plan isn’t something new. Many studies have been performed on its benefits. This is merely my take on the existing system & how its working for me.

Now in saying that I get that everyone is different. Some people can get in 6 or 7 runs a week. Some people can even do it injury free. For me this was never the case. I had to figure something out that would push me physically & mentally but would also keep my old knee joints happy.

In the last year Ive not only finished 7 or more Half marathons ( 13.1 miles ) , I’ve finished numerous Full Marathon runs ( 26.2 Miles ) & even a few Ultra marathons ( Longer than 26.2 miles ). This all accomplished on only 3 runs spread out over a week.

Ive broken it up into different phases. Different people could be in different phases of their training & this way you could select a phase thats right for you. For example just getting off the couch you could jump right into phase 1 which only has 3 easy runs in a week & that will get you on the road to healthy living. To get started on Phase 1 I would suggest you can comfortably finish a 3 mile run without stopping to many times. Don’t worry about speed / pace in this phase. The goal here is to just finish & not be to worried about times or PR’s.

As you go through each phase you increase the amount of mileage, cross training and strength workouts which all lead to you being a better , faster runner.

Down the line I will even share some amazing little diet tricks which I’ve found works well for me.

If you’re interested in taking a look at the FREE Phase training 3 day a week system click here to get your first phase graphic.

PHASE 1 – RUNNING 3 DAYS A WEEK. Yes, lets do this.




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Sore Calf Muscles. Why Calf Muscles Are Important In Running.

sore calf muscles

For most of 2016 I had sore calf muscles. For those new to this website in 2016 I decided out of the blue to attempt to run 1000 miles in the year. Whilst I did complete an Ironman Triathlon in 2011 post that I essentially did little to no exercise. Continue reading “Sore Calf Muscles. Why Calf Muscles Are Important In Running.”

Why Feet Are Important In Running

feet & running

Feet are a pretty important part of running. Like car tires or bike tires its the only part of you that touches the ground. It’s funny just how insanely obsessed with steps the world is right now. Just about everyone I know either has a Vivofit, Fitbit or Garmin that tracks their steps. In fact if you’re not clocking 10 000 steps a day you’re barely moving. Even my 7 yr old has a Vivofit Jr & she easily logs 10K steps just about every day. Continue reading “Why Feet Are Important In Running”

10 Most Classy Women That Have Used #Ultrarunning & #Trailrunning on Instagram This May

We’d like to pay our respects to the lovely people who are killing it at Instagram like no other. We like pictures especially of the fairer sex. Here are the top 10 ladies who killed the internet in the last few weeks on Instagram with the use of simply the #Ultrarunning OR #Trailrunning. Thanks for making our feed a little more beautiful.

These are in the order they came up in the feed.

Continue reading “10 Most Classy Women That Have Used #Ultrarunning & #Trailrunning on Instagram This May”

Video Content

Ive had a ton of experience with Video Marketing. After all its just another form of content. But, I don’t think there is anything as gripping as VIDEO. Yes images as great but theres nothing better than some gripping video. Recently Nike staged a 2 hour ad campaign which got people watching non stop at an advert for 2 hours. Yes it was the Nike #breaking2 attempt where they took 3 of the worlds best runners and attempted to break the 2 hour marathon barrier. Continue reading “Video Content”

A Tempo Run – by a 40 yr old ex-fatty

slow african tempo run splits

Tempo runs

So as you may know running is going pretty well for me at the moment. Not only am i running more but i’m running with more purpose. This blog post is about my first ever Tempo Run. Last week I ran for charity ( Relay for life ) & I managed 59.7 miles in 1 week…Holy cow thats like double the amount of miles I normally run. Continue reading “A Tempo Run – by a 40 yr old ex-fatty”