by Gina Shell “I am very fired up mentally when the gun goes off. I may be calm and cool outside, but inside it’s like a cannon goes off when the gun sounds. I am ready to bring everything I have mentally and physically to the table.” (Pete Kain) Your intensity has an enormous influence…

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January 19, 2018

What the Soles of Your Running Shoes are Saying…….

by Gina Shell How you run can be determined by the soles on your shoes. Stating it differently, how your weight is transferred from point to point along your foot can be seen in the way your soles wear. The soles of your shoes also could tell you why you got injured if you get…

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January 12, 2018

Running and the Common Cold… Should I?

by Gina Shell Regular exercise may be the way to prevent oneself from getting a cold. Moderate activity is all you need. We can help boost our own immune system by improving our overall fitness. Runners have only half as many upper respiratory infections as the general population. If you have a strong training base…

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January 5, 2018
speed work benefits for distance runner


by Gina Shell Every long distance runner should do speed work on a track. This training is especially important if you want to improve your times in races. Here are 10 reasons why the distance runner needs speed work training. 1. The most valid reason is for performance. It’s guaranteed to make you run faster.  …

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December 22, 2017
Fear of Failure fitness

Fear of Failure…

by Gina Shell Besides the fear of bodily injury, psychological fears can interfere with your performance. You have set a goal for yourself, but you might fear the “what if” of not meeting the goal. Will people talk about me and my “failure”? Will I ever be able to reach the goal I had set…

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December 15, 2017


by Gina Shell There is a lot of preparation that goes into any race. The bigger the race, the more time it takes to get “race day ready”.   I know this from years of experience, as my sister and I are the race directors for the Mt. Summit Challenge in April. For those of you…

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December 15, 2017
recognize overstress running symptoms

How to Recognize Overstress Symptoms

by Gina Shell A stress reliever for many years for me was running. Nothing beats the fresh crisp air, light drizzle, or even an occasional snowflake.   After a hectic day at school or work, a good run always was the key. A group of 10 to 12 would meet at the YMCA for our evening…

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December 8, 2017
what to take to a running race

The Suitcase for Runners…

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December 1, 2017
key running race goals

Key Race Goals…

By Gina Shell Whenever someone would ask what your goal is on race day the most common replies would be to place in my age group or set a PR (personal record).  In one’s first marathon, one might simply reply “finish”.  Our personal goals relate to our particular result we want to achieve.  It is…

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November 24, 2017
Why running rest matters

Why Rest Matters…

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November 17, 2017
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