M E D A L M O N D A Y —- WAHOO! @ashleighneel. You did it! You are a marathoner! @rundisney did not disappoint. Just like a classic Disney tale, there was some good vs. evil that battled it over the course of 26.2 miles, but the good prevailed! —- This mom of 4 kids, big sis + triplets, found time to train for her first marathon in the midst of balancing her roles as wife, mom, and student (you read that right!). This gal can handle more than most. —- Guess what? She never ran more than 2:30. We established a solid run/walk plan and @wahoo_lb advised her on her race day nutrition. Ashleigh nailed her first goal which was completing the distance. She had her doubts, but she proved any naysayers wrong. WAHOO! —- It’s tough not to ask her about her next goal, but we are going to let her enjoy and celebrate this huge accomplishment. —- Oh, Ashleigh has the honor of being our first athlete to run a race since we launched our crew.wahoorunning.com network on January 1. The support she’s received from fellow runners, most of whom she has never met, is heartwarming.
S A T U R D A Y L O N G R U N . . Today was one of those mornings that If the @bostonmarathon weather repeats itself from 2018, @wahoo_dn is going to be ready. It was cold, windy AF, and drizzly. . WAHOO! Tip : train in all different types of weather so you’re prepared on race day. ❄️💨🌨
N U T R I T I O N P L A N ——————————————. . Happy Friday! I am super excited because today big things are starting to drop on our WAHOO! NETWORK. . Spring race season is fast approaching and we have a lot to look forward to. Currently, we are logging miles and speed sessions —- But now we can also add nutrition training to the list! . Today our Half Marathon Fueling Plan goes live 🎉😱. . It is a program made up of 9 simple, easy to follow lessons. It prepares you to race at your best starting after your last long run all the way through race recovery. . I loved creating this and writing it knowing we are gonna see some big PRs from our well-fueled athletes!. . I hope you love it! Eat Well and always WAHOO!. . Post take over by @wahoo_lb. I’m a registered dietitian and love nothing more than taking about food and running 💚
K E E P I T S I M P L E . For the longest time I ran and ran and ran but didn’t make time to strength train. I thought to myself I didn’t have the time to add in more exercise. . After I started working out with Coach @b_daub , I realized it didn’t have to be hours of strength training to become a better runner, but if I wanted to be a stronger, well balanced runner, I needed to add it to my regimen. So, I keep it simple and remember 20 minutes of strength training is better than nothing. . Check out today’s story on what I do to become a better, stronger, runner. It may surprise you. It’s nothing sexy. . Fitness wisdom of the day: Anyone can prescribe a workout that makes you tired and sore but very few know exactly what you need to be a better overall athlete.
W A H O O ! R U N N I N G . . It’s more than just training plans! It’s a community of family, laughter, & fun. . Join crew.wahoorunning.com to be a part of our awesome community. It’s your one-stop shop for all things running. 💚 . #dudeswahoo #doyouwahoo #clydesdalesrule #wcclydesdales @wcclydesdales32
S U C C E S S —- This quote is so good to keep in mind when we think about our running goals. Whether you are working towards a walk around the block or a fast marathon, it’s what you do today that matters. Each day is its own pixel. Each workout is its own pixel. Each interval in a workout is its own pixel...you get the point. These pixels eventually come together to form the big picture, but it’s still in the making. We have to focus on the given task or run. We must refrain from looking at the big picture. The big picture can be overwhelming. If we take care of the small pieces and do this consistently, the big picture will come together, and it will be beautiful. #keepshowingup #thisiswahoo #iwahoo #pixel — Join crew.wahoorunning.com to be a part of our awesome community. It’s your one-stop shop for all things running. 💚
F O O D I S F U E L A New Year always comes with new goals and new eating fads. But as athletes, it is important to know that what we are eating serves a purpose for our bodies and our training. The food we eat impacts our training, our performance, and especially our recovery. . One area I found that nearly everyone (including me 🙋🏼♀️) can improve on is eating specifically for recovery. Our bodies have this magic window of time after we run or do a hard workout where it is primed and ready to do some healing. . We need to be eating something within 30-45 min after a workout. Most importantly, our big workouts - like speed days and long run days. If we can give our body some fuel quickly - we will feel better, recover faster, be less sore, and have less chance of injury. . Depending on your size, a small snack of even 200 calories will do the trick. Focus on carbs to build up the glycogen you just depleted and protein for muscle building. Ideally 4g of carbs for every 1g of protein. But if you don’t want to mess with the math - think more carbs than protein but a good amount of both. . There are some great foods like @pickybars out there designed with this in mind. Other ideas could be a fruit smoothie with a healthy drop of nut butter, yogurt, a slice of toast with peanut butter or a Starbucks oatmeal with nuts on your way home. . The important part is that you eat something and eat it quickly - even in a time when you might not be hungry. Your hunger will follow an hour or two later. . Have you joined Mighty Networks yet? We will be discussing recovery today and other topics like it in the future. Come join our discussion! WAHOO!
S H A KE O U T D A N C E —- This dance was just the beginning of our fun. Yoga videos led to a dance party. That’s kind of what wahoo is all about. We run hard and play hard. . Most people do shakeout runs, at WAHOO! RUNNING, we started a little tradition of doing shakeout dances. Nothing keeps you loose and creates laughter like getting down with your friends. . Who in our crew will have the best shakeout dance of 2019? We can’t wait to see! Join CREW.WAHOORUNNING.COM to run and dance with us. 💚💃🏽🕺🏾🏃♀️🏃🏻♂️💚 —- #thisiswahoo #wahoonetwork #shakeoutdance #taperdanceoff #comerunwithus #comedancewithus
H A P P Y N E W Y E A R —- Today is a big day for Wahoo Running. We launched our online network, a one-stop shop for all things running (& walking). For $19.99/mo or $200/yr, you will set yourself up for a healthy and happy 2019. . You will have access to training plans, strength routines, nutrition insights, yoga, race meetups, an inspiring community, and coaches who are ready to guide your running journey. . The WAHOO! RUNNING network gives you the ability to create your own local crew while still being connected to the big WAHOO! Crew. If you’ve followed the evolution of WAHOO! at all, you know how special it is. . We want you to experience the magic of WAHOO! . #comerunwithus #thisiswahoo . You are invited to join us! Please join us! Click the link in our profile and register today. . Make 2019 a year to remember. WAHOO!
M E N T A L T R A I N I N G —- We are always working on this often overlooked side of training. Being in community, helps build your mind. You are exposed to other people’s ideas and methods. You receive book recommendations like Deena Kastor’s ‘Let Your Mind Run’ and ‘Can’t Hurt Me’ by David Goggins to name a couple. You expose yourself to the inspiring stories of others. You find those invaluable ‘’me too!” moments. These moments can change your life, and this isn’t an exaggeration. These shares experiences give you hope and belief in yourself. . Where the mind goes, the body will follow. Join our network and let your mind run and get stronger. WAHOO! . Mental Training insightss are included in your membership $19.99/mo or $200/yr. . #comerunwithus #comeracewithus #comebementallytoughwithus #thisiswahoo #iwahoo
Team is everything. We want you to be a part of our crew. Join us on Tuesday, January 1, at crew.wahoorun.com. WAHOO!
R A C E M E E T U P S —- We love to race. We want to encourage you to find a love for racing. Whether you want to find out more information about a race or you want to coordinate meeting other WAHOO! RUNNING crew, we can help you. . Race insights and meet up opportunities are included in your membership for $19.99/mo or $200/yr. . #comerunwithus #comeracewithus #thisiswahoo #iwahoo
G E A R & F A S H I O N —- The WAHOO! RUNNING Network is here to help answer all of your running gear questions. . Between all of us at WAHOO! Running, we have tried nearly every brand under the sun. We have athletes in their 20s, 30s, 40s, 50s, and we can’t forget our favorite running Uncle, Uncle Chuck, at 83 years old. He pretty much knows it all. We know what works and what doesn’t. We promise honest reviews and feedback. Plus, we are always on the lookout for something new and fun! Some of our favorite brands in 2019 were @altrarunning @blenderseyewear @ntrecovery @athleta @procompression @michelobultra @univedsports . Join this community and these discussions! Gear and fashion advice is included in your membership $19.99/mo or $200/yr. . #comeshopwithus #comerunwithus #thisiswahoo #iwahoo
S T R E N G T H T R A I N I N G —- Maybe one of the most overlooked areas of training for runners is strength training. We runners love to run...and run...and run some more. Rarely do we like to stop long enough to spend time in the weight room to focus on strength. . However, to be a well balanced, strong, and healthy runner, our training needs to include strength. . The WAHOO! RUNNING Network is here to help answer strength questions and guide your strength needs. . Thanks to our new network you will receive advice from one of the best coaches in the business. Coach Bryce Daub is a strength coach at a D-1 school and is no stranger to serving runners. . . Strength advice and guidance is included in your membership $19.99/mo or $200/yr #comegetswollwithus #comerunwithus #thisiswahoo #iwahoo