Health and Wellness: National Run @ Work Day


Via Road Runners Club of America:

On September 20, 2013 the Road Runners Club of America will promote the 8th Annual RUN@WORK Day and the 2nd Annual RUN@School Day, nationwide fitness efforts.

The goal of RUN@WORKDay and RUN@School Day is to encourage adults and children to get 30-minutes of exercise each day, in accordance with the Physical Activity Guidelines for Americans, either before work/school, during lunch, or immediately following work/school. RUN@WORK Day also encourages companies to help employees schedule time for physical activity.

Incorporating exercise into one’s daily routine can markedly improve one’s overall physical health. As a Human Resource professional, athlete and health advocate I encourage you to lace them up. Take care of your body, mind and spirit and your body will reward you tenfold.

What are you doing to improve your health?

Run at Work/School Day Planning Kits

National Run at Work Day Fact Sheet

#f3 #fitness #furtherfasterforever #runemz #iamikuna #themermaidclub #youngtri #runaholics #runchat #runnerds #hr #wellness #health #itsourturn #repost #badassbananas


TOUGHER THAN 6.2..It’s Our Turn

Dear Athletes:

I wanted to take a moment and share the following event with you. The Tougher than 6.2 fun Run/Fundraising event is being organized by two amazing Chicagoland Elite Athletes (Molly Akers and Samantha Kirkham). The following is a description of the event and why you should considering lacing them up this Saturday.

“On Monday, April 15, 2013 the world witnessed lives forever being changed as a result of the horrific bombings at the Boston Marathon Finish Line. Martin Richard, 8 years old, was at the finish line that day with his father, mother and sister cheering the runners as the explosions went off taking his life and gravely injuring his mother and sister.   We need to help them and let them know we are their Crowd Support!  Cheering them on to keep  going exactly the same way The Martin Family was doing for #Runnerds at the Boston Marathon.

As a symbol of our support, we created “Tougher Than 6.2” fun run/fundraiser inviting individuals of all abilities to join us and clock-in some miles for The Richard Family on Saturday, April 27th at The Prairie Path in Elmhurst, IL (where it intersects at Spring Rd.) at 7:30AM. In addition, 100% of the funds raised will go directly to The Richard’s Family Fund, a fund created by the Richard’s Family representatives to help with medical expenses.


Why 6.2? Well, no matter how well we’ve trained, the last 6.2 miles of the marathon is the toughest. It’s the point where our bodies fatigue and runners have to tap into a different part of our mind in order to find a way to keep going and find a way to finish. The last 6.2 miles of a marathon is also where the marathon crowds double and triple and people cheer on the runners to keep them going.  This amazing collection of crowd support and an absolutely vital element of the marathon is not only awe striking but symbolic of how working together towards a common goal can make the difference in obtaining our Finish Line Glory.

Please RSVP with number attending to run on Saturday, April 27th on our Face Book Group Page or contact the Tougher Than 6.2 Organizers: Ms. Molly Akers: or Ms. Samantha Kirkham: .

This event is open to all athletes regardless of your abilities. Kids are welcomed to attend. Please make sure to inform the event organizers so they can properly accommodate you with snacks and water.

Lace up and spread the word and always run from the heart.”

@SheRunsforLove Rock The Boston Marathon!


Training for your first, second or third Marathon is always a unique experience.  When you train to run the Boston Marathon, well the experience and nerves take on a whole new meaning. When you mix in life and its curve balls then you start to wonder why your doing this at all. Are you prepared to race..etc.

My good friend @SheRunsforLove is preparing to toe the line on Monday on the worlds biggest Stage, The Boston Marathon! Lorna is a special athlete with an amazing story of perseverance, break through performances and humble gratitude for not just Endurance Running but for the journey to Finding Your Strong.

Ms. @SheRunsforLove much love, luck and have an amazing experience at the 2013 Boston Marathon.



Youtube video via II Souls

Running Changes Everything…Really?

The Shamrock Shuffle has come and gone, but for a while it was a race that I was never going to run. Don’t get me wrong I love the Shamrock Shuffle, but over the last couple of months I was no longer in love with running or anything associated with it. You might be thinking burn out from too much running. No, not really. Honestly the main issue had everything to do with my separation from my former FF Racing Team. I don’t plan on going into detail about it but let’s just say the mantra of “Running Changes Everything” seemed like a cruel slap in the face.

Feeling betrayed coupled with not enjoying my training sessions placed me in a foul mood. My focus has been on other things. Such as family, work and finding balance in life. Running has always helped me relax and placed me in a Zen state, while racing has helped me channel my extra energy into positive outcomes. But now Running had become a stressor in my life. I tend to wear my emotions on my sleeve and I clearly was bothered by the betrayal of my former team.

I made a decision to run the Shamrock Shuffle the week leading up to it, but mentally I wasn’t committed. On the eve of Shamrock Shuffle the only concern I had about the race was waking up at 3:30am …. Damn I forgot how early that is…lol. I had not even bothered to go through any pre-race rituals, hydration and/or nutrition traditions. I was enjoying hanging out with the family and getting more important things accomplished. Then after an innocent conversation, I had a revelation and my attitude took on a different outlook.20130411-152441.jpg

On the morning of Shamrock Shuffle I was prepared to let it all hang out. I was mentally committed to go fast and I had planned to add a minute rest period to my pace in miles 2, 3.1 and 4. Leading up to the Shamrock I had not worked on any speed training (I knew I could hit a 7:20 minute mile but nothing under that). I wanted to conserve as much energy to let it rip as I made the turn onto Michigan Avenue. Getting into the Corrals was pretty easy and I couldn’t wait to get started. Normally when I’m in Corral A or B I feel out of place. Like I don’t belong with these fast folks, but this time around I didn’t worry about any of that. As soon as we started I was off. Almost immediately I passed one of the Shamrock Shuffle Green men. Then I was behind the Dick Pond Fast Track Team. In the past I would have doubted my abilities and backed off from hanging with the fast pack, but this time around I was committed to staying with the pack.


Along the course I felt really comfortable. I’ll be honest my Garmin was acting up so I had no clue what pace I was running and I didn’t know how much time had passed before my corral started. I did spot the clocks along the course but I wasn’t paying attention to time. I ran on feeling. I felt great. I felt free and more importantly I felt a weight being lifted off my shoulders. I started my surge as soon as I hit mile 4.  As I positioned myself for the final turn I saw members of my former team and the sense of betrayal and anger started to bubble up again.


But I turned those emotions into positive momentum and started to take them out one at a time. I have no clue who they were and frankly I don’t care. I was running for myself. I was focused on the road ahead. I knew if I wanted to obtain my main goal this fall I needed to let the past go, run harder, think smarter, and stop fearing my potential. When I made the turn onto Roosevelt I was cruising. As I approached the finish line I saw the time and was dumbfounded by the results. I knew I ran well but I didn’t expect to finish in 33:01. I’m not trying to brag (it’s not in my nature), but I didn’t feel I ran that fast.


The Shamrock Shuffle was a race I almost didn’t run, but I’m glad I did. I might not run another race until the Chicago Marathon, but on Sunday I closed the chapter on the past. More importantly I gained confidence, a sense of clarity and my outlook on the road ahead is full of potential-in all facets of life.



Social Media and Extraordinary Athletes


The following post is a follow up to Yesterday’s Runners and Cyclist Unite for a fellow Athlete Fundraiser Challenge.

On Thursday evening fellow Athletes EMZ Eliason and McG_Christopher challenged the Athletic community. The simple challenge, hit the “Like” button on RunEmz’s photo on Instagram between 5pm-9:44pm CDT (See below).


For every “Like” a .44 cent donation would be made to Aaron Edge.  Who’s Aaron Edge?  Aaron Edge is the Co-Founder of the Further Faster Forever Logo and in January 2013 he was diagnosed with Multiple Sclerosis.  Not only has Aaron had to come to terms with his diagnosis he is also facing mounting medical bills from his treatment.  The following link is a special interview between the F3 Staff and Aaron Edge.

During Aaron’s darkest moments, when he was consumed by depression and thoughts of suicide, a community of Athletes from all around the globe became one of two bright stars in Aaron’s life.  The second star, and undisputedly the most important star, is Aaron’s wife.  Collectively, this global community of Athletes has not only provided much needed moral support but they are going one step further by fundraising to help the Edge family with their medical bills.

On Thursday night two Extraordinary Athletes put out one simple request and within hours it went viral.The request was simply to hit the “Like” button on RunEmz’s photo on Instagram.  Athletes of all abilities, shapes and sizes are now united to fundraise for Aaron.

In addition to the fundraising, RunEmz and McG_Christopher have also agreed to run (Number of Likes divided by 44) and bike (Final Run mileage x4) in miles the number of “Likes” generated on Instagram.  At 4:44am this morning RunEmz set off to run 35.77 miles in 4 hours and 44 minutes on her Treadmill.  Christopher, biked 144 miles in about 8 hours and 35 minutes on his Trainer in the late hours of Friday night into Saturday copy 2photo copy.

For those that have run on a treadmill or biked on a trainer you know how difficult just a couple of miles can be so just imagine Emz and Christopher as they are going well beyond.  They are twoExtraordinary Athletes, who  with the support of the F3 Community, are raising the bar to help a fellow Athlete in a time of need.

My friends, in this day in age with all the various sports scandals and fallen heroes (Armstrong, Barry Bonds, Marion Jones, etc) RunEmz and McG_Christopher are extraordinary role models. They are simply athletes willing to use their special gifts to give back to strangers, to empower, and show us that all is possible even when it’s hard to see the light at the end of the tunnel.

Do you want to be an Extraordinary Role Model? Then here’s a way to help Aaron Edge. For a limited time Further Faster Forever is selling a Limited Edition “When Life Deals you a Bad Hand” T Shirt. 100% of the profits from the sales will be given to Aaron Edge’s fight against Multiple Sclerosis and the mounting medical bills.  Please consider a donation.


Thank You!

C4 Athletics

Runners and Cyclist Unite for a Fellow Athlete


When #furtherfasterforever co-founder Aaron Edge started having pain in his hands he knew that something was wrong. A few days ago Aaron was diagnosed with Multiple Sclerosis and is uninsured. We are selling this limited edition t-shirt to help with his medical bills. Also check out Aaron’s story on our blog. Make sure to hit the like button on @runemz instagram photo she just posted (she is going to donate .44 cents for each like and run 1 mile for every 44 likes in Aaron’s honor.) Make sure to give some love to @man_of_multnomahhe has had a pretty rough 24 hours.


Head over to RunEmz Instagram Page and like her Photo. The Challenge Starts now and ends tonight at 9:44pm EST. Tomorrow: EMZ will run in miles divided by 44 for every like she gets on this photo. Chris, @mcg_christopher will bike in miles X4 for every like.

Athletes  UNITE!!!!

Avoid Daylight Saving Times Blues


Today is March 8th and it’s that time of year again, when we reset our clocks and readjust to the time change associated with Daylight Saving Time (DST). Some of us breeze through the change seamlessly, but if you’re like me, some of us struggle through those initial days.  If you have trouble dealing with DST and its disruption in your routine, it is for good reason.

Our brains understand that the clocks have changed but our body’s circadian rhythm (internal clock) does not.  When the clock springs forward, we are robbed of an hour of sleep and our bodies tend to struggle.  It just takes some time for our bodies to find its normal sleep rhythms and obtain the quality sleep/rest that we need.

As Athletes a lack of sleep can have significant impact on our activities, training plans and recovery.  Since we are accustomed to planning a lot of our activities here are some tips and tricks on how you can prepare for DST:

Start Your Day Early:

DST is scheduled for the wee hours of Sunday morning so that you can adjust for the week ahead.  In order to reduce the disruption to the upcoming week’s training plans and allow your body to fully prepare for the switch I recommend resetting one of your clocks at the start of the weekend.  For example I plan on setting my alarm clock, the DST Clock, an hour early for Saturday morning.  I also plan on eating my meals, training and going to sleep according to DST clock.  If this all works according to plan, by the time Monday rolls around I will feel readjusted.  Note: If you have plans and events during the weekend make sure you don’t mix up the times. 🙂


Doing various outdoor athletic activities helps our brains and bodies adjust to time changes.  I recommend getting out earlier in the day for a bike ride, walk or going for a run with a friend.  Avoid activities too late in the evening as this could interfere with your quality of sleep.

Light the Dark:

Don’t pack away your reflective vest and safety gear.  In some areas of the country the local running routes  might still be dark.  Make sure drivers on the road can spot you.  Remember safety first.


Some athletes exercise to music.  So why not cue up some new songs or download a new podcast.   Or if you don’t run to music then lay out a new exercise outfit for your first DST athletic activity.  New music and/or new outfit is a great motivator to get you out and about.


After DST, you might be hungrier for meals either earlier or later in the day.  Be sure to follow your nutrition schedule.  Take time to properly digest your dinner before you head to bed.  A heavy meal could interfere with your quality of sleep.

Don’t Worry, Be Happy:

The right combination of light and darkness can help your body’s circadian rhythm..  I recommend opening the shades in the morning and spending more time outside. Finally, in the evenings dim the lights so that your body can begin to relax and wind down.

Now, I’ll be the first one to admit the first few days will be tough.  But once you start your new routine you will feel much better.  Plus with more day light and sun you bound to feel much happier. 🙂

What tips and tricks do you have to adjust to DST?