RDM Blog2018-10-19T20:39:27+00:00

Welcome to the RDM Blog

Thanks for taking a break from your run and being here!

I enjoy writing about my own personal running journey, bragging about my clients, sharing tips, writing race reports and sharing product reviews for active families. I have worked with close to 300 different brands and events to review and share their products and services.

Earlier blog posts, race reports and product reviews are available on my old blog (2009-2018)

809, 2020

Introduction to Speedwork

Strides: This form of speedwork is typically incorporated into 20-40 minute training runs.  Very short bursts of swift running for 10-30 seconds.  Incorporate 6-10 strides during a 20-40 minute run.  After each stride, do NOT stop running.  Instead, continue your run at your conversation pace.  Most often done at the end of a workout.  Run to a landmark, mailbox, street sign, etc.  Promotes efficient running form.  Easier recovery than other forms of speedwork. Tempo: Done at a swift, continuous pace, generally for 20-30 mins.  Tempo runs are completed just below your maximum pace (between your 5K-10K pace).  Promotes efficient running form.  Teaches speed and patience during discomfort. Fartlek: This “speed play” includes fast bouts of running, followed by a bout of “rest” at conversation

409, 2020

Breathing Tips for Runners

Many of my new and existing clients comment that they struggle with their breathing during their runs on their own. I especially find this to be a common concern in my introductory classes, as the number one reason that individuals haven't enjoyed running on their own. Here are some of my top tips for making your runs more comfortable and enjoyable, while working on your form, posture and breathing pattern. Remember that these approaches aren't a one-size-fits-all suggestion and that you should experiment with different breathing patterns and exercises that will enhance your own workouts. Complete a 5-10 min warm-up before your run. This will warm-up your body and gradually increase your rate of your breathing. Consider a walk or a dynamic warm-up built

3107, 2020

Don’t let this hold you back.

By 9:00 this morning, I was driving to meet my husband to drop off my vehicle for maintenance. Although I was annoyed that I had to take my van into the shop, I was grateful that we both have the flexible schedules to be able to do things like this every single day. The flexibility. No permission needed to do anything. Setting appointments and schedules on our own terms. To exercise when I can and meet friends for lunch or a walk during day. And, by 9:00 in the morning, I had already ran twice for myself, coached an early morning running group, led an in home personal training session and instructed a virtual fitness class online from my studio. The rest of the

2807, 2020

Let’s talk …. vacation running

Let’s talk .... vacation running!!! Didn’t happen. My running shoes were packed. All the extra clothes and gear were packed. I had all the time available in my mornings. But I just wasn’t feeling it. I haven’t ran in almost a week. I’ve never taken a week off (or even a couple of days) in 15 years, unless physically forced to. Normally I’d be getting stir crazy. With every vacation I set the alarm and get out early and run. Disney world. California. Chicago. Arizona. Tennessee. Minocqua. Door County. I need to run off the crazy before a full day of schedule planned activities. And I love exploring new places on foot. It’s always something that I can control in my day. But I

1607, 2020

40 miles for 40 years

Back around the holidays, I was trying to think about what I wanted to do for my fortieth birthday in July. I didn't want to have a big party or fancy dinner or vacation. I knew that I wanted to be outdoors and moving. I decided that on my birthday, that I just wanted to have a relaxing family day at a local state park, with some treats and hiking sprinkled in. But I decided that the day before my birthday, that I would attempt to run forty miles.  And I decided that I wanted to raise funds for a non-profit organization. I decided on collecting donations for the local Girls on the Run chapter, which has always been so close to my heart.

1607, 2020

Seated Bells Workout – Shoulders/Arms/Core

Everyone can get a fantastic workout from their chair or bench with this 15 minute seated routine. Complete the routine 2-3 times for a 30-45 min workout session. If any of the exercises are too strenuous with the 2-3# bells, feel free to just use your body weight for an effective workout -- keep moving! Use the PDF printout to follow along. Seated Bells Workout

1507, 2020

Together, we outfitted an entire team for Girls on the Run!

THANK YOU to everyone who ran/walked/biked with me at my 40th birthday run on Saturday! I ran 40 miles. But ... together, YOU raised $1,555 for our local Girls on the Run chapter! Thank you for helping these local, strong girls become strong women!! Did you know that?: • $250 (will provide program supplies for a team for one season) • $320 (will provide a full scholarship to one girl to participate in Girls on the Run for an entire year) • $500 (will outfit an entire team of girls with running shoes) • $1,000 (will outfit an entire team of girls with running shoes and running clothes) • $2,400 (will support an entire team of girls for one season) More details to follow on

1806, 2020

Running Diva Mom featured in Runner’s World

In this Runner's World article, I shared some of my favorite exercises for runners - to work on tight hips, your core and balance in the lower legs. Follow along with the other resources and workouts available on my YouTube channel and learn from the other running coaches from around the country in this informational article. The Best YouTube Workouts for Runners, According to Running Coaches

1706, 2020

No More Arm Jiggle Workout

A lot of my clients have expressed an interest in working on that beautiful arm jiggle that we are all blessed with. I love working the shoulders, but those upper arms can sure be tricky. Tank top and bathing suit season is upon us now. So, let's get busy! I developed this "No More Arm Jiggle" workout to help clients work towards their arm toning goals in the studio and they (and you!) can easily replicate this workout at home with some light hand weights and their bodyweight. No More Arm Jiggle Workout printable (PDF)   https://www.youtube.com/watch?v=piHAlHnnuvs&t=186s  

1706, 2020

COVID-19 Quarantine 2020 Reflections Worksheet & Time Capsule

I love to do worksheets with my family. It's a great opportunity for all five of us to pause, gather around the kitchen table and reflect on life and life experiences. It's also fun to see how we each perceived a specific event differently. We do this regularly on New Year's Eve. I thought that as these strange times now transition back into our "new normal", that this would offer a fantastic opportunity for our family to reflect on the past several months of quarantine time together at home. A lot of interesting experiences and changes have happened. Old routines were broken. But a lot of positive things also happened during our down-time together at home. New habits, schedules and hobbies have been created.

306, 2020

Ultra-marathon – check.

I was so excited to run my first ultra-marathon this year. The half marathon is still my favorite distance. But the half marathon really pushes me, helps me commit more to my training and volume and my body feels better when I'm deep into marathon training. I wanted to push myself further with the ultra-marathon. I debating often over the past couple years, but the timing didn't feel right. I wasn't ready. But this year, the timing felt right. I was really particular about which race I committed to, because I didn't want to run on a technical trail. I found the Sugar Badger 50K (which also had fifty mile and half marathon distances available). It was going to run through my hubby's stomping

1704, 2020

Did you move today?

Feeling stagnant right now? Having trouble moving forward? I get it. Sometimes the first step in moving forward is the most difficult step of all. I hope that you can find the momentum right now to focus on what you CAN do. Instead of what you CAN'T do. Focus on thirty minutes of movement every day. Walking the dog. Running laps around your neighborhood. An at home workout in your basement gym. Walking the stairs in your house. Strength training in your living room. An old fitness video that is collecting dust. Cleaning the house. Use the enclosed printable to share today's success. Share it with others online. Or keep each day's record as a reminder of what you CAN do. I moved today

904, 2020

Broken, Beautiful and Still Running

I have ran all week in tank tops. But, if I had to layer-up again today, I proudly did it in my ol' hoodie from Minerva Running. This bold sweatshirt always makes a statement. But it makes even more of a statement now. Because, every day for the last four weeks, the only thing that hasn't been cancelled from my day are my runs - and some days there are multiple of them.  I may not be "rising and shining" as early as I use to. My alarm never starts with a "4" on it, and rarely a "5". I'm not all matchy-matchy from head-to-toe. I never have on a full face of makeup. But I'm still up, not napping or dragging and I'm

704, 2020

Family Four Square Workout

Take your new cardio session outdoors with this fun, Four Square Workout. You can complete this one by yourself, with a partner, or get the whole family involved. Draw four large squares with chalk in your driveway or in a large, open space. Each participant will pick their own square to start and will complete the assigned exercise for thirty seconds. Take a ten second break and rotate squares and complete the first exercise in the next square for thirty seconds. Complete each station five times, until you have completed each exercise at each station - twenty exercises total. This workout can also be completed at indoor stations for a versatile rainy-day workout. Four Square Workout

304, 2020

Hiking Scavenger Hunt

If you are heading out with the kids to a state park or nature trail today, keep them interested by using this interactive Hiking Scavenger Hunt along the way. You may even find many of these items in your own neighborhood. Grab a small garbage bag to collect the litter that will be collected and a camera or smartphone to take photos of the items that you find along the way. Remember that we should never take items from nature and should never leave anything behind either - only footprints. Don't forget to look down and in unique spaces and up in the sky for unique findings. Use this printable as an opportunity to keep your group moving further to find all 24 items!

304, 2020

Couch to 5K Training Program

Whether you are just getting back into running or have never ran before, this ten week training program is perfect for taking anyone from walking to running in just ten weeks. Always warm up and cool down with a five minute walk. You may also opt to include a more dynamic warm-up if you have a preexisting injury or are feeling tight somewhere. I highly suggest incorporating more walking if needed, as this training program is highly customizable. I have worked with more than 1,000 women through my programs in the area to get them active through running. Please refer to my many suggestions for new runners, as your question has probably been addressed in one of my classes. Have a good run! Couch

1903, 2020

Indoor Scavenger Hunt

If your family is looking for a fun indoor activity, give this indoor scavenger hunt a try. Each family member can print off their own card or adults can complete the hunt with younger members of the family. Family members can use the challenges to record what they find or how many they find of each item. Family members are also encouraged to take photos of the items they find to show family members what they found. Family members are encouraged to follow-through with some of the helpful finds during this group exercises - like cleaning, discarding and putting things away. Indoor Scavenger Hunt (PDF)

1903, 2020

Writing prompts during times of uncertainty.

If you're like me, you probably are living a whole different life than you were one week ago. You may be working from home while juggling homeschooling your children. You may be working away from home while the rest of your family is at home doing their work and school work. You may have been a stay at home parent that now has your entire family at home. You may live alone and work was the only social outlet you really had. If you're like me, your family has gone from being over-scheduled to having to be creative at home with limited outlets and social interaction. I use to feel almost paralyzed by the number of things on our daily agenda and the number

1603, 2020

Rock the Shamrock Workout for St. Patrick’s Day

I was going to have clients complete this fun Rock the Shamrock Workout for St. Patrick's Day this week. But I'm hoping that I can reach even more of you widely this week - and maybe even your families! Print out these twelve exercise cards and have your family work through sets of three and seventeen repetitions of each exercises. The awesome thing is that these exercises don't require any equipment - which is perfect for our at home situation right now. Get out those craft supplies and have the kids get creative by cutting out shamrocks and coloring them. Here are some of the exercises that may be unfamiliar to you: McGill Crunches Inchworms Superman 90 degree slides

1403, 2020

75 things to do with all of that free time you have

With so many of us being consumed with "being busy" and "on-the-go", you might be feeling a little bit lost during this time of uncertainty and unscheduled hours. I know I have a bit. Okay, maybe more than a bit. But, I am trying to embrace this time doing some of the things that I have let go of with relationships, around the house, things I haven't done for myself and just those nagging things that I never seem to make the time to do. Here is a list of things that you can do to stay productive instead of just binge-watching Netflix. (Although I will be indulging in a little bit of that, too!). Here are seventy-five things that you and your family

1403, 2020

25 ways to stay active & healthy as a family during your forced downtime

Is your gym closed? Fitness classes cancelled? Are all of your kids' activities and sports done for the season? Can't get to the pool? Fearful of going to the gym? Use this forced downtime as an opportunity to focus on yourself at home. And get your family active in new ways. There are plenty of things that you and your family can do to stay active while you are on this forced break from our busy lives. I will be posting several at home workouts, challenges and outlets to get outdoors as we can. Instead of rushing from activity to activity, over-scheduling ourselves, eating on-the-go and planning, planning, planning -- use this opportunity to be together at home and create opportunities to connect, do

3112, 2019

No goals, but accomplishing so many peaks in 2019.

This morning, with the roads dark, icy and covered in snow, I closed-out my final miles of 2019 on the treadmill at the gym. My final seven miles of the year, brought me to a total of 130 for the month of December and an all-time high of 1,773.5 for the year. I far surpassed my completed mileage from previous years, even without having any personal goals or too many races scheduled for the year. This was also my first time reaching over 200 miles in a month. The great thing about 2019 was not having any personal goals. But accomplishing so many peaks regardless of that. I just allowed myself to push, make mistakes, learn, and push more. But be smart about it.

1712, 2019

75 experience gifts for everyone on your list

With three kids being born during the week of Christmas, things can get quite overwhelming in our household around this time of year.  Over time, we have started saying 'no' to unnecessary commitments, are participating in quiet holiday moments at home, enjoying family time with extended relatives and are experiencing holiday traditions that truly mean something to our family. We have also started given each child an experience gift for their birthday - usually some alone time with me. And also a few experience gifts under the tree with their other packages.  Also, as our parents have aged, they are also finding that they don't need more "stuff". There is nothing worse than buying "just for the sake of buying". Sometimes gift cards don't

1712, 2019

Destination Running in Pigeon Forge

After the thirteen hour drive down from Wisconsin to Tennessesse over Thansigiving, my body was craving a run. I didn't get out for a run every day, but did a couple of times during our first road trip to the Smoky Mountains. Our cabin was situated on pin-turn roads, mountainside, so I wasn't going to be doing any runs directly from our cabin. Nor, did I want to run right down the main drag in Pigeon Forge (how boring is that?!). So I asked locals that we knew what would be a nice and safe route for me to navigate on my own in the mornings. They gave me some great tips on running near the Island of Pigeon Forge, a unique shopping center

1712, 2019

Exploring Ripley’s Aquarium of the Smokies with our Toddler

After a busy day trip of sightseeing and hiking in the Smoky Mountains over Thanksgiving, the rain started just as the forecast predicted at sunset. We found a parking spot in downtown Gatlinburg and rushed to dinner at Mellow Mushroom, which was on our bucket list for this trip. The pizza was ah-mazing! After filling our bellies and recharging, we walked through the rain down the main drag to the Ripley's Aquarium of the Smokies for an indoor adventure.  Located at a busy intersection in Gatlinburg, the large aquarium was surrounded by Christmas lights, walkways and a beautifully lit Christmas tree. It was magical. We were looking forward to wandering around inside and getting out of the rain. When we entered through the main

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