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jenforman23's Instagram Photo - Thirteen point one on a Thursday. Swim meets and baseball games have taken over my weekends, so I've been getting my long runs done during the week. It was so humid today, that I could wring out the sweat from my shorts when I was done. #runhappy #runlikeagirl #motherrunner #motherrunners #instarunner #runmd #runfartherandfaster

Thirteen point one on a Thursday. Swim meets and baseball games have taken over my weekends, so I've been getting my long runs done during the week. It was so humid today, that I could wring out the sweat from my shorts when I was done. #runhappy #runlikeagirl #motherrunner #motherrunners #instarunner #runmd #runfartherandfaster

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runfartherandfaster's Instagram Photo - Solo runs, especially the 80 degree 100 percent humidity type, are so much better with a podcast--one earbud or none for safety--We've been listening to @lindseyhein626 quite a bit over the last six months because she interviews relatable and inspiring female runners, including @hungryrunnergirl @nycrunningmama and @bmartrun to name a few. Her interview with @molliedeturner was no exception. Listening to Mollie, a former science teacher turned stay-at-home mom, who happens to be an amazing runner talk about her struggles with anxiety, marathon disappointment, and her obsession with mascara and @runinrabbit apparel, felt like we were running with our girlfriends. So, add I'll Have Another to your podcast list and you'll feel like you're running with a new friend. #podcasts #runchat #runtips #runfartherandfaster #instarunners #motherrunner #sweatyselfie #werunsocial #werundc #summerrunning #illhaveanother

Solo runs, especially the 80 degree 100 percent humidity type, are so much better with a podcast--one earbud or none for safety--We've been listening to @lindseyhein626 quite a bit over the last six months because she interviews relatable and inspiring female runners, including @hungryrunnergirl @nycrunningmama and @bmartrun to name a few. Her interview with @molliedeturner was no exception. Listening to Mollie, a former science teacher turned stay-at-home mom, who happens to be an amazing runner talk about her struggles with anxiety, marathon disappointment, and her obsession with mascara and @runinrabbit apparel, felt like we were running with our girlfriends. So, add I'll Have Another to your podcast list and you'll feel like you're running with a new friend. #podcasts #runchat #runtips #runfartherandfaster #instarunners #motherrunner #sweatyselfie #werunsocial #werundc #summerrunning #illhaveanother

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runfartherandfaster's Instagram Photo - One of our runners needs to quit her day job and become an investigator. Spotted on this week's episode of Real Housewives of Potomac--the fabulous @gizellebryant sporting the RFF swag bag! #rhop #runfartherandfaster #werunsocial #thefitdistrict #runnersofinstagram #motherrunner #realhousewivesofpotomac

One of our runners needs to quit her day job and become an investigator. Spotted on this week's episode of Real Housewives of Potomac--the fabulous @gizellebryant sporting the RFF swag bag! #rhop #runfartherandfaster #werunsocial #thefitdistrict #runnersofinstagram #motherrunner #realhousewivesofpotomac

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trigirl1's Instagram Photo - Sunday morning coaching with #runfartherandfaster this hot humid morning. Ladder drills were the agenda of the day. πŸƒβ€β™€οΈπŸƒβ€β™€οΈπŸƒβ€β™€οΈ#coaching #running #swimbikerun #triathletelife #instrunners #igrunners #trailrunnergirl #trackwork #womenfortri #trailchix

Sunday morning coaching with #runfartherandfaster this hot humid morning. Ladder drills were the agenda of the day. πŸƒβ€β™€οΈπŸƒβ€β™€οΈπŸƒβ€β™€οΈ #coaching #running #swimbikerun #triathletelife #instrunners #igrunners #trailrunnergirl #trackwork #womenfortri #trailchix

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runfartherandfaster's Instagram Photo - No lazy Sundays with this group! Week 7 of our Speed and Strength Program consisted of a ladder workout, followed by strength training with the amazing Andy of @nextphasestudios in Bethesda. We also worked on cadence. Do you know your cadence? You can do this on your own by counting how many times ONE foot hits the ground in 30 seconds. If you multiply that number by 4 (double to get both feet, double again for one minute) you will get your SPM- steps per minute or cadence. Ideal cadence for runners of any experience or pace is about 180 SPM, or 45 on one foot per 30 seconds. The reason two people with the same cadence can run different paces is that they have different endurance, strength and neuromuscular sense so that one person's 180 SPM carries them farther than the other person's 180 SPM, and they can keep it up longer. If your cadence is lower than ideal, you can work to focus 2-3 times per run, for a minute at a time, on increasing your turnover. We've found a running metronome like RunTempo or MetroTimer to be helpful in guiding runners to match turnover to a slightly higher cadence. Do not try to increase your cadence from 160 to 180 overnight; rather, aim to increase total cadence by 4-6 SPM at a time, and just practice this a few times every run to help teach your body the faster turnover, which translates to more efficient form. 
#runtips #runchat #instarunners #runningcoach #runfartherandfaster #werunsocial #werundc #werunmd #goaldigger #beatyesterday #motherrunner #runnersofinstagram #runnerscommunity

No lazy Sundays with this group! Week 7 of our Speed and Strength Program consisted of a ladder workout, followed by strength training with the amazing Andy of @nextphasestudios in Bethesda. We also worked on cadence. Do you know your cadence? You can do this on your own by counting how many times ONE foot hits the ground in 30 seconds. If you multiply that number by 4 (double to get both feet, double again for one minute) you will get your SPM- steps per minute or cadence. Ideal cadence for runners of any experience or pace is about 180 SPM, or 45 on one foot per 30 seconds. The reason two people with the same cadence can run different paces is that they have different endurance, strength and neuromuscular sense so that one person's 180 SPM carries them farther than the other person's 180 SPM, and they can keep it up longer. If your cadence is lower than ideal, you can work to focus 2-3 times per run, for a minute at a time, on increasing your turnover. We've found a running metronome like RunTempo or MetroTimer to be helpful in guiding runners to match turnover to a slightly higher cadence. Do not try to increase your cadence from 160 to 180 overnight; rather, aim to increase total cadence by 4-6 SPM at a time, and just practice this a few times every run to help teach your body the faster turnover, which translates to more efficient form. #runtips #runchat #instarunners #runningcoach #runfartherandfaster #werunsocial #werundc #werunmd #goaldigger #beatyesterday #motherrunner #runnersofinstagram #runnerscommunity

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runfartherandfaster's Instagram Photo - Huge props to virtual coaching client, Cathie, who PR'd at @lawyershaveheartdc on Saturday! When Cathie started running with us six months ago, her goal was to complete her first 5K. She's done that several times and is now on her way to training for a half marathon. Running helps us realize that our bodies and minds are capable of so much more than we ever imagined. Congratulations, Cathie! #runfartherandfaster #runnersofinstagram #runchat #beatyesterday #werundc #lovetocoach #runningcoach #goaldigger #10K #instarunners #runtips #runwashington #runlhh

Huge props to virtual coaching client, Cathie, who PR'd at @lawyershaveheartdc on Saturday! When Cathie started running with us six months ago, her goal was to complete her first 5K. She's done that several times and is now on her way to training for a half marathon. Running helps us realize that our bodies and minds are capable of so much more than we ever imagined. Congratulations, Cathie! #runfartherandfaster #runnersofinstagram #runchat #beatyesterday #werundc #lovetocoach #runningcoach #goaldigger #10k #instarunners #runtips #runwashington #runlhh

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jenforman23's Instagram Photo - Acclimating to the heat is my least favorite time of the year. I know that my body will reap the benefits of this training in fall, but adjustment runs are just tough. Today's workout was 3.5 miles easy, 20 minutes at LT pace, 2 min recovery, and 5 minutes at 5K pace, plus a cool down. I didn't exactly hit the paces given to me for my workout, (I was close) but I'm not acclimated to the heat and I did this workout on the road along my rolling running route, instead of the track. #practicemakesperfect #motherrunners #motherrunner#runlikeagirl #runhappy #temporun #tempotuesday #runfartherandfaster

Acclimating to the heat is my least favorite time of the year. I know that my body will reap the benefits of this training in fall, but adjustment runs are just tough. Today's workout was 3.5 miles easy, 20 minutes at LT pace, 2 min recovery, and 5 minutes at 5K pace, plus a cool down. I didn't exactly hit the paces given to me for my workout, (I was close) but I'm not acclimated to the heat and I did this workout on the road along my rolling running route, instead of the track. #practicemakesperfect #motherrunners #motherrunner#runlikeagirl #runhappy #temporun #tempotuesday #runfartherandfaster

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julierunsfartherandfaster's Instagram Photo - Eighteen years ago, my then law firm made me enter this race called @lawyershaveheartdc. I explained that I only ran for fitness and I never raced. They didn't care. I did what I was told. I ran it in 52:00. I've been hooked ever since. Yesterday I ran my 15th lawyers Have Heart in 43:00 and earned first place masters female. I kind of hate the 10K distance, especially in summer heat, but I love the camaraderie of the legal community coming together for one morning of friendly competition to support the @americanheartassoc1. #runfartherandfaster #lawyershaveheart #loverorun #mothereunner #riserunrestrepeat #runlhh

Eighteen years ago, my then law firm made me enter this race called @lawyershaveheartdc. I explained that I only ran for fitness and I never raced. They didn't care. I did what I was told. I ran it in 52:00. I've been hooked ever since. Yesterday I ran my 15th lawyers Have Heart in 43:00 and earned first place masters female. I kind of hate the 10K distance, especially in summer heat, but I love the camaraderie of the legal community coming together for one morning of friendly competition to support the @americanheartassoc1. #runfartherandfaster #lawyershaveheart #loverorun #mothereunner #riserunrestrepeat #runlhh

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runfartherandfaster's Instagram Photo - Congratulations to virtual coaching client, @runlizzierun2017, who set a new PR at @lawyershaveheartdc! #runcoach #runnersofinstagram #runfartherandfaster #runchat #werundc #lawyershaveheart #runlizzierun

Congratulations to virtual coaching client, @runlizzierun2017, who set a new PR at @lawyershaveheartdc! #runcoach #runnersofinstagram #runfartherandfaster #runchat #werundc #lawyershaveheart #runlizzierun

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spin_run_cindi's Instagram Photo - MCM Week 3 Day 7. That sun is no joke!! It was hot already when I started. Pace didn't matter...time on my feet. I forgot my ⛽️ fuel ⛽️!! And I could feel it...add to checklist!!#marathontraining #runwiththemarines #lumorun #runfartherandfaster #teamwineglass ##teamaaptiv

MCM Week 3 Day 7. That sun is no joke!! It was hot already when I started. Pace didn't matter...time on my feet. I forgot my ⛽️ fuel ⛽️!! And I could feel it...add to checklist!! #marathontraining #runwiththemarines #lumorun #runfartherandfaster #teamwineglass # #teamaaptiv

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jenforman23's Instagram Photo - Sometime soon, I may be able to get a long run done on a weekend. I have a busy weekend full of swim team events and baseball, so I cranked out 12 miles this morning at o'dark thirty. The weather was great and I'm happy to be done. #motherrunner #motherrunners #instarunner #runmd #runhappy #longrun #runlikeagirl #runfartherandfaster

Sometime soon, I may be able to get a long run done on a weekend. I have a busy weekend full of swim team events and baseball, so I cranked out 12 miles this morning at o'dark thirty. The weather was great and I'm happy to be done. #motherrunner #motherrunners #instarunner #runmd #runhappy #longrun #runlikeagirl #runfartherandfaster

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spin_run_cindi's Instagram Photo - MCM W3D3!!! πŸƒπŸΌβ€β™€οΈπŸƒπŸΌβ€β™€οΈπŸƒπŸΌβ€β™€οΈπŸ˜³ Happy Global Running Day!! Cool temps are awesome!! Nice little run with Candice and my #teamaaptiv and getting in some #marathontraining AND negative splits!! #runwiththemarines #teamwineglass #runfartherandfaster #lumorun #globalrunningday

MCM W3D3!!! πŸƒπŸΌβ€β™€οΈπŸƒπŸΌβ€β™€οΈπŸƒπŸΌβ€β™€οΈπŸ˜³ Happy Global Running Day!! Cool temps are awesome!! Nice little run with Candice and my #teamaaptivand getting in some #marathontraining AND negative splits!! #runwiththemarines #teamwineglass #runfartherandfaster #lumorun #globalrunningday

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runfartherandfaster's Instagram Photo - This may be the first time that the word "mitzvahs" is used in an article in @runnersworldmag. Extremely excited and grateful to be able to share training tips in an piece written by the super runner and writer, @cindykuzma on managing life around training. Link in bio. #runfartherandfaster #jewishmother #momsbelike #motherrunner #mitzvahlife #momlife #runchat #runtips #beatyesterday #runnersworld #runnersofinstagram #marathontraining #werunmaryland

This may be the first time that the word "mitzvahs" is used in an article in @runnersworldmag. Extremely excited and grateful to be able to share training tips in an piece written by the super runner and writer, @cindykuzma on managing life around training. Link in bio. #runfartherandfaster #jewishmother #momsbelike #motherrunner #mitzvahlife #momlife #runchat #runtips #beatyesterday #runnersworld #runnersofinstagram #marathontraining #werunmaryland

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jenforman23's Instagram Photo - Hot, hilly, and humid 5K this morning. Excited to win 2nd in my age group on a super tough course. Remembering those who gave the ultimate sacrifice for our freedom. Freedom is not free. #runhappy #runmd #instarunner #memorialday #jeremysrun #runfartherandfaster #motherrunner #runlikeagirl #runnerscommunity

Hot, hilly, and humid 5K this morning. Excited to win 2nd in my age group on a super tough course. Remembering those who gave the ultimate sacrifice for our freedom. Freedom is not free. #runhappy #runmd #instarunner #memorialday #jeremysrun #runfartherandfaster #motherrunner #runlikeagirl #runnerscommunity

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runfartherandfaster's Instagram Photo - Week four of our Speed and Strength Program! 1200s on the track, followed by Yoga for Runners with Amy Morrison. We love seeing our runners stretch their minds and bodies to achieve new goals. #runthemiles #yogaforrunners #runfartherandfaster #runthemiles #runnerscommunity #lovetocoach #motherrunner #werundc #runwashington #beatyesterday

Week four of our Speed and Strength Program! 1200s on the track, followed by Yoga for Runners with Amy Morrison. We love seeing our runners stretch their minds and bodies to achieve new goals. #runthemiles #yogaforrunners #runfartherandfaster #runthemiles #runnerscommunity #lovetocoach #motherrunner #werundc #runwashington #beatyesterday

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trigirl1's Instagram Photo - Nice morning on the track coaching with the Run Farther and Faster group. Because of injuries it's been a while since I've been able to help out coaching with them but I'm glad that I'm back. πŸƒβ€β™€οΈπŸƒβ€β™€οΈπŸƒβ€β™€οΈ#runfartherandfaster #running #instrunners #igrunners #trailchix #triathletelife

Nice morning on the track coaching with the Run Farther and Faster group. Because of injuries it's been a while since I've been able to help out coaching with them but I'm glad that I'm back. πŸƒβ€β™€οΈπŸƒβ€β™€οΈπŸƒβ€β™€οΈ #runfartherandfaster #running #instrunners #igrunners #trailchix #triathletelife

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spin_run_cindi's Instagram Photo - MCM Week 1 Day 7 - shorted myself by almost a mile. Hit the wrong button on my Garmin. Oh well. Note to self: no speed work on long runs. Great feeling run tho!!! Definitely overdressed!!!πŸƒπŸΌβ€β™€οΈπŸƒπŸΌβ€β™€οΈπŸƒπŸΌβ€β™€οΈ#teamaaptiv #runwiththemarines #runfartherandfaster #lumorun

MCM Week 1 Day 7 - shorted myself by almost a mile. Hit the wrong button on my Garmin. Oh well. Note to self: no speed work on long runs. Great feeling run tho!!! Definitely overdressed!!!πŸƒπŸΌβ€β™€οΈπŸƒπŸΌβ€β™€οΈπŸƒπŸΌβ€β™€οΈ #teamaaptiv #runwiththemarines #runfartherandfaster #lumorun

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runfartherandfaster's Instagram Photo - One of the many benefits of early morning running is the opportunity to see the fleeting gifts of nature! My pot o gold consisted of 7 easy miles with friends. #runmd #werundc #werunsocial #seenonmyrun #motherrunner #runwashington #runfartherandfaster #nofilter #runnerscommunity #runnersofinstagram #runthemiles

One of the many benefits of early morning running is the opportunity to see the fleeting gifts of nature! My pot o gold consisted of 7 easy miles with friends. #runmd #werundc #werunsocial #seenonmyrun #motherrunner #runwashington #runfartherandfaster #nofilter #runnerscommunity #runnersofinstagram #runthemiles

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jenforman23's Instagram Photo - Long run for the week done βœ”οΈI haven't had the best luck with long run weather lately. It was pouring again this morning when I started my run at 4:30, so I opted for the treadmill again. My oldest kiddo has a baseball tournament this weekend, so I switched my schedule around a little bit to get all my runs in and not have to worry about fitting a long run in during my very busy weekend. 13 miles with the first 9, nice and easy @9:14. During the last four miles I did 6x3 minutes at 10K pace (7:19). This workout helped with pushing the pace and mental toughness. If you can't fit in a speed workout AND a long run during the week or want to avoid doing two hard workouts close to one another, you can still reap the benefits of both by adding in some speed at the end of a long run. #runlikeagirl #motherrunner #rainraingoaway #dreadmill #instarunner #baseballmom #runhappy #runfartherandfaster

Long run for the week done βœ”οΈI haven't had the best luck with long run weather lately. It was pouring again this morning when I started my run at 4:30, so I opted for the treadmill again. My oldest kiddo has a baseball tournament this weekend, so I switched my schedule around a little bit to get all my runs in and not have to worry about fitting a long run in during my very busy weekend. 13 miles with the first 9, nice and easy @9:14. During the last four miles I did 6x3 minutes at 10K pace (7:19). This workout helped with pushing the pace and mental toughness. If you can't fit in a speed workout AND a long run during the week or want to avoid doing two hard workouts close to one another, you can still reap the benefits of both by adding in some speed at the end of a long run. #runlikeagirl #motherrunner #rainraingoaway #dreadmill #instarunner #baseballmom #runhappy #runfartherandfaster

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jenforman23's Instagram Photo - Hills and humidity this morning at the @mcrrc Germantown 5 miler. I've run this race before for fun, but today was my first time actually racing it. I'd say it was a solid effort considering the humidity. 2nd in my age group, too! #motherrunner #runmd #germantown5miler #mcrrc##runlikeagirl ##runfartherandfaster

Hills and humidity this morning at the @mcrrc Germantown 5 miler. I've run this race before for fun, but today was my first time actually racing it. I'd say it was a solid effort considering the humidity. 2nd in my age group, too! #motherrunner #runmd #germantown5miler #mcrrc# #runlikeagirl # #runfartherandfaster

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