Happy Monday Folks! I’m pretty sure I said this a few weeks ago, but man, what a week. I had a big event that I was planning at work for Saturday, we started IVF, my phone broke and Kara hurt her foot. At least I got in some good runs! Here’s how it all went down… Event Planning: By no means am I an event planner. My official title is Internal Marketing and Communications Specialist. WAY different than organizing something for 600 people. The event was Saturday and the week leading up to it was stressful to say the least. […]

Jo Running

4 Essential Tips on Avoiding Injuries While Running

Guest post!!! Vanessa Davis is a former personal trainer, mother of two and blog writer at When she isn’t writing she usually spends her free time playing with her children and her dogs. Here are her tips: I’m a passionate runner and physical, aerobic activity has been a big part of my life for as long as I can remember. If I don’t go on a long jog at least three times a week I feel nervous and like I have all this pent up energy that I simply have to spend somewhere. I’m really careful about performing any kind of […]

The average runner lands on her feet about 10,000 times during an hour-long run. Add the countless miles runners put in and you’d assume this is enough of a workout to build some pretty strong foot muscles, right? The truth is that running mostly strengthens the muscles involved in planting your feet on the ground and pointing your toes downwards. This leaves numerous other small muscles spread throughout your ankle and foot weak and susceptible to common running injuries like Achilles tendinitis, plantar fasciitis and ankle sprains among others. Most runners tend to overlook foot strengthening exercises and yet the […]

Full Foot Strength

Stupid Heel, Pre-Breakfast, Core, Bulls Eye

Happy Friday! Today I present to you some of my favorites, and not so favorites, of the week. Let’s start with the bad and end with the good… Before Gasparilla, I broke in a new pair of shoes for the race. Granted, I only put 10 miles on them, but they are the same shoes I’ve worn for years and have never had a problem. Not sure if it’s the shoes or something else, but ever since the race, my left heel has been bothering me. It doesn’t hurt when I’m barefoot or in sandals, but even just walking around […]

Running, Kayaking, Friends

WORKOUTS Friday: 4 miles @ 8:45 pace on treadmill Sunday: 2 miles @ 8:45 on treadmill/ AB video Monday: 3.5 miles @ 8:45 on treadmill ****** Ya, that’s right. My “Workouts” section is back! It’ll probably be pretty boring for a while, but I’m happy to be running and think it’ll be cool to track my progress- which is basically starting from scratch now. Case in point, I tried to do one of my four miles on Friday at an 8:30 pace, and it felt like a pace run (like I was running a 7:00 pace) so I just did a […]

Short n Sweet… or Should I Say Sour

WORKOUT Friday: 6 miles @ 8:24 pace on treadmill/ Abs I wanted to run 8 miles outside this morning, but something came up and I wasn’t able to I know the only way to feel half way decent on my long runs is to run outside more during the week, so that’s what I’m trying to do. Needless to say, I wasn’t feeling 8 on the treadmill, so I did 6. My glute felt the same. I have noticed that prolonged sitting is becoming more uncomfortable. ****** I must forewarn you that this post is mostly going to be me […]

HRF Baby, Travel, and Running Update

WORKOUT Sunday: Rest Monday: Body Pump/ Body Flow I kicked my butt in Body Pump today. I added more weight than normal to really test myself. I didn’t do the squat or lunge sets, and instead planked the whole time. Not sure how long it was, but I was shaking at the end, haha. This was my first time taking Body Flow. It was a combo of Tai Chi and Yoga and was the perfect cool down/stretch sesh after BP. ****** SIIIIIIKE! That’s what we like to call a food baby here in the Winchell Household, haha. Last month I […]