Great Running Articles

Hey Runners!

I hope all is well and your training for spring races are going well.  Whether you’re doing a 5k, 10k, half or full marathon, here are some great articles to help you along the way!

We really like the first on 27 Ways to Run Better Every Day. It’s best for all level of runners.

Keep Running!!!

27 Ways to Run Better Every Day

5 Things to Expect As You Train for Your First 5K

Why Too Much Running Is Bad for Your Health

10 Steps to Start Running

 

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Pretty Runs The City!

Great Run Ladies!!  Check out the some of Pretty Girls Run runners at the MLK 5k.

PGR-MLK

 

Talk about sportsmanship! Would you do this?!?!? Click here for the article on Ivan Ferndandez Anya’s Kindness reaffirms faith in athletes.

 

Come back later for what races we’re running in.  Keep running!

30 Day Fitness Challenge…How did YOU do?

How have you been doing on the Pretty Girls Run 30 Day Fitness Challenge #30DayFC?

Check out how some people have been doing.

 We are wrapping up the 30 Day Fitness Challenge but it doesn’t mean you have to stop the momentum! Keep going stay active! Get with your friends and family and do your own Fitness Challenge!

Be sure to “LIKE” us on Facebook, follow us on Instagram and Twitter! We look forward to connecting with you. Just as a reminder for the last few days….

Here are the rules:

  • Engage in at least 30 minutes of physical activity each day. This can be whatever you choose – gardening, cleaning, jogging, dancing – just get moving!
  • If you miss or skip a day, no worries.  Just double up on your next workout.
  • Post a commitment photo to your favorite social media site(s) (Twitter, InstagramFacebook) that represents your workout. This keeps you accountable!
  • Be sure to use the hashtag: #30DayFC so we can follow each other’s progress and cheer each other on.

1 Week Down!!

How are you doing with your 30 Day Fit Challenge? Share your pictures by #30DayFC or tagging us @prettgirlsrun (Twitter) or @prettygirlsrunatl (Instagram) or posting to our Facebook Page

You can still join our 30 Day Fit Challenge!! Remember #30DayFC or copy us on your post!

Here are the rules:

  • Engage in at least 30 minutes of physical activity each day. This can be whatever you choose – gardening, cleaning, jogging, dancing – just get moving!
  • If you miss or skip a day, no worries.  Just double up on your next workout.
  • Post a commitment photo to your favorite social media site(s) (Twitter, Instagram, Facebook) that represents your workout. This keeps you accountable!
  • Be sure to use the hashtag: #30DayFC so we can follow each other’s progress and cheer each other on.

It really is THAT simple!!  Invite others to participate and get all of your friends/family moving. We’ll see you in 30 days!

Catch Us If You Can –

Up Coming Races!!

January

 13: Hot Chocolate 15/5K – Atlanta’s sweetest race!

 21: MLK Day 5K – Let Freedom Run!

 27: ING Miami Half Marathon 

Virtual 30 Day Challenge!!!

Hey Pretty Girls (and Guys)!!

What have you been up to this fall? We’ve run in a few races and have started a 30 Day Challenge #30DayFC (details below)!!

This is how PRETTY RUNS this City!!

BeltLine Collage

Beltline 10k

Silver Comet Trail Half Marathon Pretty Girl Run Runners w/Support Staff

Silver Comet Trail Half Marathon Pretty Girl Runners

This is how YOU can participate with

Pretty Girls Run!!

We are ONLY 4 days into 30 Day Fitness Challenge!  If you’re late to the party – no worries!  You can join in at any time and work a little extra each day to make up for the time lost.  It ends on Sunday, December 30th, just in time for you to enjoy New Years Eve (and to look fabulous while doing so)!

SO! Here are the rules:

  • Engage in at least 30 minutes of physical activity each day. This can be whatever you choose – gardening, cleaning, jogging, dancing – just get moving!
  • If you miss or skip a day, no worries.  Just double up on your next workout.
  • Post a commitment photo to your favorite social media site(s) (Twitter, Instagram, Facebook) that represents your workout. This keeps you accountable!
  • Be sure to use the hashtag: #30DayFC so we can follow each other’s progress and cheer each other on.

It really is THAT simple!!  Invite others to participate and get all of your friends/family moving. We’ll see you in 30 days!

Catch Us If You Can –

Up Coming Races!!

January

 13: Hot Chocolate 15/5K – Atlanta’s sweetest race! 

 21: MLK Day 5K – Let Freedom Run! 

 27: ING Miami Half Marathon 

What Did You Do This Summer?!?!

Hello Runners!

Hope your summer has been a great one! We took the summer off as a group but that does not mean we didn’t stop working hard and representing Pretty Girls Run! One of our very own members Rashan Ali, multi-media personality, wrote about her participation in the O-Run on September 8.  We all found this to be very insightful, inspirational and in her words “eye opening and retrospective” and we hope you do too!  Read the blog entry from the Rashan Ali web site below.

Here is our current running schedule and it is ever evolving so always be on the lookout for adds.  Email us to be added to our mailing list and/or if you have any questions about Pretty Girls Run! Make sure you LIKE our FaceBook page as well!

October

6: Georgia Race For Autism – 10k, 5k and 1 mile Fun Run

6: The Firefly Run – Illuminated Nighttime 5k & 10k Run

7: The Atlanta 13.1 Marathon – Half Marathon & 5k

27: The 12th Annual Silver Comet – Half Marathon & Fun Run

If there is a race you would like to see us in please be sure to let us know either on our FaceBook Page or Contact us via email!

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“Finish The Race”

By Rashan Ali

I started running after the birth of my second daughter in 2009.  My immediate goal was to run the baby weight off by training for a half-marathon.  It worked, but I developed this weird passion for the culture that I so vehemently hated as a collegiate swimmer.  Running was a part of our training and I would always finish last.  I simply thought it did not make sense. Three half-marathons, countless 5k’s, 10k’s, and extensive accumulation of mileage later, I’ve become a runner.  Never thought I would utter such a word so close to my name.

Earlier this summer, my best friend Jen Price asked me to be a part of a team to for the O-Run Atlanta in early September.  I never commit to events that early because of my unpredictable schedule.  But for some reason, I said yes.  I agreed mainly because Jen was involved and she never leads me into things that we cannot accomplish.  I have always respected her leadership qualities and this time was no different.  I can be honest and say I did not properly train for what I was about to embark upon.  I was really focusing on the preparation for the Silver Comet Half Marathon in October, forsaking any real strength regimen.  Wrong idea.

Two weeks ago, we received an email from Jen stating that she could not participate because of a knee injury and another team member, Lori Palmer was out as well because of another race.  It was now down to two original team members: Sean Barrett and me.  I was close to letting this whole obstacle course idea go.  I did not have anything to prove to anybody.  Reluctantly, I stayed the course.  Jen solicited two new members, Shannon Nichols and Brian Johnson.

I still had my reservations.  I sent a direct message to Shannon on Twitter asking her if she had any friends who would like to take my place.  She had placed two calls to other female runners/athletes.  She didn’t hear back.  I even tried to get Brian to bow out with me.  I sent him a text that stated, “Hey man, I don’t think I can do this.”  He was having the same thoughts.  As September 8th approached, I decided to send an email to the team to discuss strategy, travel and team colors.  Our conference call consisted of a lot of this: “If any of the obstacles are too hard, we’ll just walk around and keep going.”  We all were in agreement.  Team colors: black.  Meet up time:  6:45 am- Cumberland Mall.  There was no turning back now.

It took us about an hour to get to Fairmont, Georgia.  The walk to the registration and start line was ¾ of mile away; even that was challenging.  We conversed with the other team in our crew: Micki, Imari, Jurean and Chuck.  They trained for this.  They looked ready. Our goal at this point, was to simply finish.  I didn’t know how symbolic that statement would be by the end of the race.

Shannon, BJ, Rashan, Sean (L-R)

Our start time was 9:06 am.  The trail was unpredictable: hills, valleys, hope, desire, strength, failures and success.  Rocks, Georgia red clay and nature would be our surrounding for the next two hours and twenty four minutes.  I had no idea that this four-mile trail we were traveling included 20 obstacles.  I thought we would be done within the hour.  Wrong again.  This was about to be the most physically challenging thing I had ever endured in my life.  And yes, I’ve given birth twice.

The obstacles included hay climbing, dummy cadaver carrying, log tossing, farmers walk with 50 lb jugs, walking terrain with 50 lb sandbags, just to name a few. There were so many, it’s hard to identify them by name.  But I knew God had assembled the right team when we got to the third obstacle.  I will try my best to describe it.  There were three wooden pyramids that were built with planks.  Between each plank, there was barely room for your fingers to grip.

We wanted to take the alternative route, but we decided as a team that we would at least attempt it.  Sean was our team captain, anchor and strongest team member.  On top of the pyramids there were grooves large enough for his hands to firmly grip.  He ran up the wall, gripped the grooves tightly and he became our human ladder.  I climbed him first and got to the top.  Shannon followed.  We remained on top.  Sean let go and scaled the wall while Shannon and I helped him over.  Brian was next.  Since Sean was already at the top with us, helping Brian over would be easier.  He ran up the wall. We helped him over.  At that point, we had to carefully get down the other side.  Mind you, these wooden walls were at least 10-12 feet high.  This was the first one.  We had two more to go.

Following the same strategy, we finished this obstacle.  The thought of walking around any obstacle we had to face escaped us as we proved to ourselves that we were strong enough to achieve this one.  This set the tone for the rest of the course.

During each challenge, I found myself asking for God’s covering.  All of us called on His name throughout.  We found ourselves making spiritual correlations throughout the day.  While we carried the sandbags on our shoulders, we discussed carrying the burdens of the people around us, being there for a friend in need.  The conversation led to us casting our burdens to God for Him to carry them for us.  The physical allowed me to see the spiritual manifest.  We would go deeper.

I said out loud, “I don’t even want to know what’s next because I might try to avoid it.”  That statement was the direction spiritual manifestation of overcoming fear with faith.  We have to keep moving even when we don’t know what’s next.  We have to believe and know that God has us, no matter the obstacle.

There were times during the course, where we physically had to hold each other up.  It was clear that in our spiritual walk, we need accountability partners and prayer warriors.  We need like-minded people who will carry us when we cannot carry ourselves.  We called His name for help and protection to overcome these strenuous physical challenges.  It was an audible reminder that we need to do the same in the spiritual journey of our everyday lives.

Before the race started, we saw the clouds settling over the trail.  We thought for sure that we were in for some rain.  We were.  It rained at the appropriate time.

To complete obstacle 19, each team member had to climb up another wooden wall and land on the other side through one of three windows.  Shannon, Sean and I had gotten through.  While Brian was coming through, the rain began to fall.  I said, “Thank you God for holding the rain until the end.”  But He really didn’t hold the rain until the end.

We attempted every obstacle.  We completed 17 out of the 20.  Another manifestation of the spiritual was playing out in the physical.  We were about to finish the course and God allowed the rain to fall in the physical, but the rain drops were His blessings showering down on us.

The challenges and trials in our lives are going to come.  But how will we attack them?  Will we plan ahead of time to get somebody else to run our race?  Will we walk around it if it’s too hard?  Will we not even attempt it if the challenge is too great?  Will we let fear delete our faith because we do not know what is next?  My team answered all of these questions in the physical and God put us together to show us how we are to handle our lives in the spiritual from that day forward.

As we completed our last and final challenge, we held hands and ran across the finish line as a team.  I have a few bumps and bruises. My body is still aching.

And so it is with life.  There will be obstacles.  There will be bumps, bruises, stumbles and falls.  Our response and our actions play pivotal roles in how we overcome and ultimately how we win.  So as I think back on the O-Run Atlanta, I know God was in the midst of it all.  I can hear Him tapping on my shoulder saying, “I helped you in the physical.  That’s the easy part.  Let me help you in the spiritual.”

I surrender.  It’s not about me.  It’s bigger than me.  I’m reminded now more than ever that no matter how it looks in the end, just finish the race.

 

Pretty Will Always Run the City!!

The final night for the 5k speed work clinic starts at 6pm and we are still at Maynard Jackson High School Track, 801 Glenwood Dr. Atlanta.  Remember just show up and be ready to run! Our coaches have prepared a great program.

Our final 5k for the spring/summer season is the HBCU Alumni Alliance 5k. If you haven’t signed up to run please make sure you do so and sign up under team Pretty Girls Run!! The proceeds go to the Alumni Alliance scholarship fund!

Finally remember although we will not be there this Saturday, but still support fellow PGR, Lori Palmer at Fitzone for great crossfit workouts!! Fit Zone Atlanta 2135 Defoor Hills Rd, Atlanta GA 30318. Every Saturday she does a free workout and you can see her during the week, but inquire with her for details.

Even though we are doing any club runs this summer doesn’t mean we aren’t running so stay cool this summer and keep running! Let us know what you’re up to by commenting here or going to our FaceBook Page.  We are also looking for great fall/winter runs so weigh in here or on our FaceBook Page.

See you on the pavement!

PGR

Summer Running

We hope that even though we are taking a small break for the summer as a group, you are still out there running PRETTY because we still are!

Here is an article on Hot Weather Running Gear.  Please be sure that if you do choose to run this summer you are hydrating and running at the coolest times during the day.  If you can not make it outdoors, we know…it stinks but hit the dreadmill…we mean…treadmill.  Keep your mileage up so you will be ready to start the fall running season.

Speaking of fall running season are there any races you think that PGR should participate in?  Comment below or take to our FaceBook page and weigh in!

In the mean time you can join us EVERY Wednesday, 6pm at Maynard Jackson High School Track, 801 Glenwood Dr Atlanta. We are currently doing speed work to run faster and finish stronger in the next or your next 5k. Our coaches will give you a program to follow for the evening that will surely get you READY!

You can also join us at Fit Zone Atlanta with PRETTY GIRLS RUN official Bad Azz Cross Fit Coach Lori Palmer EVERY Saturday at 9am for a FREE cross fit training. See you bright and early, 2135 Defoor Hills Rd, Atlanta GA 30318.

We do still have one last run for the season and it is the HBCU 5k run/walk that will raise money for their scholarship fund.  Click the link to sign up and remember to sign up under the team PRETTY GIRLS RUN. We hope to see you out there!

Remember RUN PRETTY and set you own Personal Record!

5k Speed Work Clinic and Workout

Join our FREE 5-week speed clinic designed to knock time off your 5K before our summer run – the HBCU 5K!  Set a new PR (personal record) with PGR!

Wednesday Night Track Meets
Every Wednesday, 6PM
Maynard Jackson High School Track
801 Glenwood Avenue Southeast, Atlanta, GA 30316
Each session, our speed coaches will have a plan for you to follow, if you choose. Just show up and be prepared to run!

Our resident fitness bad azz Lori Palmer offers crossfit training.  Join us every Saturday, 9AM, for a FREE crossfit training.  This too will help you increase your speed and set a PR. It’s a tough workout but you will love the results!

Saturday CrossFit Sessions
Every Saturday, 9AM
FitZone Atlanta

2135 Defoor Hills Road, Suite N, Atlanta, GA 30318

We are on a mission and STILL looking pretty!
Don’t forget to sign up under Pretty Girls Run for the HBCU-5k on June 30.
RUN HARD RUN PRETTY

Congrats to 5k Clinic Runners

We concluded our 5k clinic with the Kirkwood Spring Fling 5k. Everyone finished well and ran pretty!

Pretty Girls Run!

 

Thank you to everyone that ran and of course those that offered support to all runners!

Come back to see what we are doing this summer!

Run Hard Run Pretty!