http://linktree.com/flyingfishrunning

Flying Fish Running, Loveland, CO (2026)

10/13/2023

A day late for throwback Thursday, but here’s a throwback and 3 things I would tell high school me if I could go back:
1. You don’t have to win every workout and easy run!! Confidence is knowing when to back off and NOT compare yourself to the people around you
2. Racing is a gift! Enjoy it! They won’t all go well, but the results don’t determine your worth, as a human OR as a runner
3. Your body is going to change. You’re going to gain weight. And you may find yourself slowing down as it adjusts to these changes. That’s ok and it’s possible to come back stronger!

10/12/2023

⭐️Burnout!

At this point, I’ve been running for 20 years. In 2 decades, my relationship with running has been inconsistent, but one item that came up a TON for me (and still does occasionally) is burn out. Sometimes, you just exhaust the desire to run and that intrinsic motivation that supersedes the drive to chase PRs and achievements can flare out. I’ve come to look at running as a ‘seasonal’ sport in the sense that, for longevity in the sport, it’s important to respect the season you’re in, both mentally and physically. This can be challenging, particularly for competitive runners. As I’ve grown in the sport, some ways I’ve been able to stay engaged include:
👉 Pregnancy 😂 but for real, being pregnant taught me to respect my body cues, and months of non serious running/maintenance fitness at best, can be a good thing mentally AND physically
👉Stepping back: I ran for 3 years in college. My 4th year I had an opportunity to study abroad and I took it; at that point, running held very little joy for me so it didn’t make sense to miss out on opportunities on the off chance a switch would flip. I started back up very slowly after college…that said, my first race back with limited training ended up being the fastest 5 mile race I had run.
👉 Allow myself to feel good. I’m a lazy runner on easy days, and that mostly stems from having gone years with every run feeling like an effort because I was just going too fast all the time. Some people can do that and see success, but I’ve been much happier (and faster) with MAJORLY polarized training.
👉Run what you enjoy. I have big goals in the marathon, but I just have zero desire to be marathon training year round. It’s a lot of long, tempo style workouts. I usually flip over to track through the summer, which works well because speedy short intervals are more my jam. Don’t get me wrong, I prefer racing long distances, but the workouts for short distances really fill my cup!

In general, the point is, you need to do what YOU enjoy….you need to enjoy it enough to be ok with hating the process every once in a while (because sometimes running sucks!)

10/11/2023

⭐️How frequently should you race?

As with most training related questions, the short answer is ‘it depends’
▶️ Are you comfortable moderating effort on some races?
▶️How many workouts do you typically run a week?
▶️ What is your goal race?

For people who are not concerned with performance/are more looking to have a workout that has a lot of other people and maybe a medal/t-shirt (and don’t mind the cost of entry fees) racing into shape may be a viable option.

Where I might start to look at a more conservatively spaced racing schedules is when training for a longer event, such as a half or full, where a longer effort is going to be more valuable in most cases than something short/quick….races can take away from your ability to complete a productive, unbroken long effort.

There are obviously more factors, depending on the individual, and it’s worthwhile to chat with your coach about your schedule because an outside set of eyes may be able to better assess whether or not frequent races are a productive use of time, based on your personal goals and relationship with running!

10/02/2023

Running: The art of controlled falling (most of the time)

Maybe closer to flying at times ❤️

(Forgive the interruption in coaching content for some sappy semi-motivation)

08/17/2023

It’s been a long time coming, but I’m finally in a position where I feel I can take on some new run coaching clients. What do I offer?
⭐️ Individualized run coaching, delivered via VDot. Plans are delivered monthly and you receive frequent coach communication.
⭐️ Better than premade plans. You receive a full, already built out generic plan for a 5k/10k/half, but additionally will receive pace suggestions and coaching guidance for adjustments as you move through the plan.
⭐️ Group plans are offered for groups of 4 or more individuals. These include an introductory video conference, a pre race video conference, and coach access for questions throughout your plan.

If there’s an offering you’d like that you don’t see listed, feel free to contact me and we can try to work something out! For further information or to schedule a discovery call, please go to the link in my bio and fill out my questionnaire.

If you aren’t prepared to jump into coached running, you can also subscribe to my site for newsletters/blogs with tips/tricks/gear/running news!

10/11/2020

Friends! I'm offering a coaching sale specifically for my base building program. This will be a hybrid (somewhere between a premade and fully coached program). The goal of the program is to prepare you for a more targeted/race specific program. You may be ready for this program if you're already running 15-20 miles per week (although we can make adjustments if you're at less than that!) Please note this is NOT a couch to 5k- it's expected that you're regularly running.

What do you get?

💜an 8 week skeleton program
💜an initial consult with me to determine modifications specific to you and where you're at with training
💜unlimited contact with me via email/text should you have any questions
💜access to my coaching Facebook group

To signup or for more information, please fill out the contact form on my site, www.runf3.com, and mention 'covid sale'

08/27/2020

First piece of news that I have to share with you all- I have been working with to build a running challenge! The goal, in 8 weeks, is to healthfully build up to 30 miles a week! It includes a recommended run plan to get you there, starting at about 22 miles. This challenge will prepare you to take on a meatier workout program after (and there is an end of program giveaway- the winner will receive a personal training program from yours truly! Great to build off your base and aim for a PR in one of those virtual 5/10ks)

Go here to register:
https://www.runwageapp.com/build-your-base-with-jen

This challenge will include an 8 week training program intended to help you confidently build your base mileage, 8 weeks of group support (on FB), as well as motivation and accountability with all participants. I'm especially excited to share that 50% of the entry fee will be donated directly to TrackGirlz!

TrackGirlz is a 501c3 nonprofit impacting health, communities, and education through track and field empowerment workshops. Their programs and events provide direct interaction with sport specific female role models, including world-class athletes and coaches, through workout events and empowerment camps.

I hope you will join me in building your base! Challenge starts September 7th!

08/26/2020

Are you finding motivation difficult during the pandemic? Are you looking for a running challenge? Stay tuned! Lots of big things coming your way in the next few weeks from F3!

07/28/2020

I'll admit it - I used to be AWFUL about logging my runs (and likely still would be if it wasn't for Strava and Garmin) I don't think I fully understood the point of it when I was a baby runner. Now, as a slightly more mature runner, I know logs are valuable. It's motivating to look back on training and see how far you've come but also, depending on your level of detail, it can help you spot trends in your running. You can see if there's a pattern of buildups to successful races. If you log what you eat, you can see what foods not only sit okay, but contribute to better workouts. Even your resting heart rate can be an indicator of how productive a workout will be! You don't have to go into that much detail- even a 'i ran x miles and it felt like y' can suffice to start! It's a great habit to create as a runner and an important tool for long term success.

05/28/2020

Virtual races are becoming increasingly prevalent which means more and more people will be participating, maybe even after we're able to race in person! I'll be honest- the only virtual race I attempted ended in a big, fat DNF. It's the only time that's ever happened to me, but I have learned from it. Here are some mistakes I made that you can avoid:
1. I didn't treat it like a real race as I prepped for it. I hydrated and fueled poorly beforehand, which resulted in a major 💩 cramp. If you expect a race effort out of yourself, you need to prep your body for it! This can also carry over into workouts - if you don't prepare for a good workout, you can't expect a good workout.
2. A last minute change in venue (I needed parents to watch my kid which meant not running from home like expected...) meant I didn't get to scope out my course beforehand, so some stress was spent in worrying if I made the right turns at the right time. Knowing your course takes away that additional energy expended when you have to think too hard about directions!
3. It never became an issue, but if you have road crossings, even with crosswalks, it can help to have a friend there to stop cars when they see you coming so that you don't have to slow down coming to the street. Having people there also means you have a built in cheer squad to keep you hyped up!
Obviously, at the end of the day, a race is just a race and there will always be other ones. Virtual races pose a unique set of mental challenges and learning to overcome them will contribute to better performances when physical races open back up!

05/20/2020

Since I talked a little about running while pregnant in the last post, it makes sense to talk about postpartum running next! Please note that every woman recovers differently, a csection recovery doesn't look the same as a vaginal birth recovery, and not every baby is the same in terms of added life stress! Always get clearance from your doctor before you go back to running.
Here's what I've found (so far!) *I had an emergency c section, for reference*
1. You can feel awesome, strong, and healthy 90% of the time and you may still feel horrible when you run. For me, there were days I felt totally great and healed and then I'd run and feel like I was run over by a truck. Do not even think about pace when you start back up.
2. The added stress (wonderful stress, but stress nonetheless) of having a new family member IS going to impact your running, whether it's the lack of sleep, change in schedule, or something else entirely. You will more than likely carry that stress on your runs.
3. Running with a stroller probably won't be easy, since even under the best circumstances, your core takes a beating during pregnancy. That's an issue while running normally, but I found that it was way more obvious when I was trying to push something while running. Don't get me wrong, the stroller is a great way to push yourself back into shape, but know that it adds a layer of 'tough' to runs that may already be a lot of work.
4. You won't be able to just run out the door anymore. You have to figure out what to do with a small human. That means that fitting runs in may require some actual scheduling and the occasional babysitter.
5. Don't compare your recovery to your friend's recovery!! Not everyone recovers at the same pace. I know as a csection mama, I sometimes get caught in the trap of looking at how quickly women who had a vaginal birth were able to bounce back, even though comparing a csection recovery to a vaginal recovery is ridiculous because a csection is a major surgery. Your body needs its own specific amount of time to recover and respecting that will help you return to running injury free.
5. Give yourself a little grace! You made a small human. You're a badass!

Flying Fish Running

10/13/2023

10/12/2023

10/11/2023

10/02/2023

08/17/2023

10/11/2020

08/27/2020

08/26/2020

07/28/2020

05/28/2020

05/20/2020

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