Tag Archives: Foam rolling

Newton Running tips & delicious desserts

So about yesterday…I had two desserts.

First was this before dinner:

Dessert #1And then I made these after dinner:

Dessert #2

brownieSunday was very successful.

I’ve had some questions about the advice I got from the customer support at Newton Running about arch pain when getting use to their natural running style. Here’s the low down from Liz (Newton Product Support Specialist):

There are 3 primary causes of arch pain:

  1. Over striding and landing with your feet out from under your center of mass
    Think about landing with your feet under your center of mass. Focus on shortening your stride, and picking up your cadence to about  180 steps per minute. Getting your feet right under your center of mass will help you to land more parallel to the ground on your midfoot. Watch a video on this here
  2. Impacting the ground too hard
    Focus on controlling each stride. Watch a video on this here
  3. Pushing off as you go to take your next stride
    Think about lifting from the hip flexors and core. This will help to take a lot of stress off the arch of your foot and posterior calf muscles. Watch a video on this here

It’s also really important to keep your calf muscles loose – foam rolling helps lots or try using a tennis ball for really tough knots. You can also roll the tennis ball under your arch to help stretch and massage that muscle (I didn’t have a tennis ball, but I found a golf ball and used that – worked really well!) Thanks again to Newton Running for all this great advice – you guys rock!!

On side note, I got a pumpkin candy dish – going for about 3 desserts today


love me some M&Ms and candy-corn!! 

Do you have arch pain? What have you done to fix it?

Favorite desserts?


need for speed or at least my race pace

after my post this morning I knew I had to find a way to still enjoy my workout for the day and I found a simple solution – I simply swapped my workout on the schedule for today with tomorrow’s. So instead of 4.5 miles I went to the track and did my speed workout for the week.

What a great solution. I absolutely enjoyed my workout…I like to do long and tempo runs in the morning but speed workouts in the evening so this swap worked out perfectly.

my workout:

  • mile warm up and form dills
  • 4×400
  • 2×800
  • cool down mile

(this is at anticipated race pace…but I tend to get too excited on the track and it was a bit speedier than my race pace goal)

Can’t beat that sunshine and blue sky

sunny day at the track

Lesson of the day: be flexible with your training…do what your body and mind is telling you is good for the day. Most importantly, don’t beat yourself up over having an off day.

now to enjoy the last piece of pumpkin pie (my boy was sweet enough to save it for me) and have some one on one time with my foam roller.

**real time update**

Jonah just one up-ed his leaving the last piece of pie for me.

As I’m foam rolling – knock on the door. Waiting outside is my boy with these:

flowersyeah, I think I’ll keep him.