Tag: #fitness

April 8, 2024 Article, Fitness, Running

2024 Knoxville Marathon Recap

2024 Covenant Health Knoxville Marathon

3 hrs 45 min 44 sec

3rd in my age group, 16th female

Today was notttt my day haha! No PR (although I did get a course PR), no BQ, lotta pain & positive self talk to try to get out of it (I promise I tried @deena8050!!!), but it was a beautiful day, I have the ability to move my body, and I got to share that sweet, sweet finish line with my favorite people. Oh and beer to celebrate (duh). All in all, I can’t complain.

Tired legs, happy heart 🤍

I shared the above sentiment 6 hours after crossing the finish line of the 2024 Knoxville Marathon. This race was not my goal race for 2024 (see my 2024 Houston Marathon Recap for more on that), nor was I originally intending to run the full marathon. The last two years I’ve registered for the Knoxville Half Marathon wayyy in advance to stop myself from running the full. Well, we see how well that tactic has worked (see my 2023 Knoxville Marathon Recap). Oops. 

That being said, since last July I made qualifying for the Boston Marathon (BQing) my running goal. For a female in my age group, that means running below a 3 hour and 30 min marathon. I went hard for that goal in Houston this January. Like, really hard. And I narrowly missed that time. So even though Knoxville wasn’t my goal race, of course I had that time standard in the back of my mind.

So, I jumped straight into another marathon training block after Houston to prepare for Knoxville (would not recommend this tactic). In yesterday’s race, I went out hot. Clearly too hot, because I kind of went up in flames after about 10 miles. Here’s the mile-by-mile play by play if you’re interested: 

  • Getting to the start: I LOVE that I can walk from my apartment to the start line of this race. It’s part of what convinces me to run the full each year. This one’s about as low stress as they come for me. That being said, I probablyyyy should have left 5 min earlier to get to the start yesterday. I was assigned the A corral and the Clinch Ave. bridge was so packed out by the time I got to the start line I couldn’t make my way to the front. I started with the B wave which was fine, it just meant I did a lot of unnecessary weaving through the crowd for the first few miles.
  • Mile 1: My watch beeped at 7:53 pace. Exactly the pace I wanted to hit down to the second. I saw it as a sign that it was my day.
  • Mile 1.5: I dropped 2 of my gels. Maybe not my day.
  • Miles 4-8: Always my favorite section of the course. It’s through Sequoia Hills, arguably the hilliest and most challenging part of the course, but man does that neighborhood show out! I’m talking crowds out cheering, people tailgating the race in their front yards, tons of music, and even a house that cooks bacon right on the road for the runners if they want to risk some potentially questionable stomach-related results from the free snack. I saw several Pure Barre friends in the neighborhood which gave me a great boost! I was still on pace and feeling relatively good. 
  • Mile 8: Noelton Hill. Always a doozy, but I pushed through.
  • Miles 8 – 11ish: On the greenway. It was nice and peaceful, but this is where I started to feel the results of an aggressive pace through the hills. I tried to just keep putting one foot in front of the other (quickly!).
  • Mile 11ish: Getting off the greenway and through UT’s campus and college houses started feeling really tough. I forgot how many sneaky uphills are in this section.
  • Mile 12.5 or so: The half marathoners split off the course towards the finish line. I started to question why I voluntarily decided not to go with them…
  • Mile 13.1: I was a bit disappointed to see I hit the halfway mark at 1 hr 48 min. That’s when I knew there was no way I was negative splitting 6 minutes in the second half to hit my goal time. I had to accept it and decided to just try to enjoy running in the beautiful weather for the second half without going too deep into the pain cave. 
  • Mile 14: I saw Billy, Jake and my dad for the first time since the start. It was a great boost! Swapped my headband for my hat.
  • Miles 14 – 18: Some of the more challenging miles of the race. The runners and the crowds on the sidelines reallyyyy thin out and I was wishing I had my headphones for a little extra music motivation. This part of the course is mostly in the direct sun, and I was starting to regret my long sleeve shirt.
  • Mile 17ish: A lone sideline supporter in a camp chair and his dog were howling back and forth on the side of the road. It truly gave me the giggles and a welcomed boost in a remote area of the race.
  • Mile 19: I saw my fam again and passed off my gloves. I remember telling them “I hurt so bad”, which, of course, was a bad decision because vocalizing that feeling made the pain more real. I felt a catch in my throat and really had to work to take some deep breaths and shift my focus, so I could keep breathing and keep running.
  • Mile 20-21: This stretch crosses the James White Parkway bridge. Perhaps the most challenging mile of the course, in my opinion. I was dreading this section from last year, but luckily I fell in line with another runner on the course. We didn’t speak, but we ran the length of the bridge side by side and his matching stride really helped get me across. Thank you, kind stranger! I hope the rest of his race went well.
  • Miles 21 – 24.5: A sluggish blur through Island Homes. The pain was different than Houston. There, I was digging deep, but it was my decision and I still felt strong. Knox just felt like I couldn’t will my legs to go any faster, which was super frustrating. 
  • Mile 24.5: FINALLY made it to the Gay St. bridge and I was so happy to be feeling the pain going up the hill to get there. I knew when I crossed the bridge and made it back into downtown that I would be entering the last mile of the race.
  • Mile 25: Gay St. has never felt so long. It’s amazing how the slightest uphill at this point felt nearly impossible. I kept telling myself “the only way out is through.”
  • Finish: After what felt like maybe the hardest marathon of my life, I finally made it to the finish and to my family. Certainly the best part of the day.

I’m honestly not upset about how the race went yesterday. In Houston I was crushed, in Knoxville I tried to keep a positive mindset despite how I was feeling. I know the course isn’t BQ or PR friendly (helloooo elevation profile) and I knew it wasn’t my goal race for the year. I was honestly just so thrilled to see my family along the course and SO happy when I FINALLY crossed that finish line and I got to spend the rest of the day celebrating with my family over pizza and beer.

Next time you’re preparing for a race I highly recommend Deena Kastor’s book, Let Your Mind Run. I re-read it before every marathon and I truly believe her reminders of the power of positive thinking got me across the finish line yesterday. Remember, we’re allowed to have big goals and dreams and be sad if we fall short. It will make achieving them all the sweeter when it happens.

Here’s to many more miles, though I’m excited to focus on some shorter distances in the near future 🙂 

xoxo – Haven

February 4, 2024 Article, Fitness, Running

2024 Houston Marathon Recap

3:31:45

I’m holding a lotta feelings about this one.

First, wow am I grateful for my cheer squad with me (looking at you, Billy) and afar.

It felt great, until it didn’t (mile 13).

I was on pace, until I wasn’t (mile 23).

I kept going when it hurt, and I’m proud of that. I took a bet on myself, and I’m really proud of that. I hit a 20+ minute PR. That’s pretty cool. I’ve taken 58 minutes off my first marathon time and that feels big.

I was also 1 min 46 sec off a Boston qualifying time. Just shy of my goal. And I’m not going to lie, that one’s really tough.

This one stings. And I’ll be okay.

I’m happy and proud and feel strong & I’m really freaking disappointed.

I guess that’s the beautiful thing about human emotion. The ability to feel all those things simultaneously.

And so the chase for the BQ continues. And you best believe I’ll have fun on the way.

I shared this post on Instagram a few hours after I completed the 2024 Chevron Houston Marathon. I was raw with emotion. The pride of completing a challenging athletic feat. The thrill of achieving a 21+ minute personal best. The devastation of narrowly missing a goal I had devoted the last six months to achieving. 

Now I’m sitting here 2.5 weeks later at a bit of a loss for words. I’ve been meaning to sit down and write this recap post, because I want to share the experience and all that came with it with you and because I know I’ll want to look back on this day. But for some reason I keep putting it off. 

Some days, the post I shared on January 14 feels so overactive, almost silly. Other days, I find I’m still really disappointed and I rack my brain for what I could have done differently for that 1 minute and 46 seconds. 

The minute and 46 seconds that made the difference in elation crossing the finish line versus the crestfallen tears that immediately started streaming. 

And then I think about it some more, and I know I gave absolutely everything I had. I left it all on the course. I gave my heart to that race. There wasn’t another ounce of effort to give, another second that could have been shaved. 

Yeah, I’m still really sad about it. And. I’m really dang proud of myself. I decided to take a risk and give it my all versus playing it safe. I decided to take a bet on myself. I knew I would be disappointed in myself if I didn’t go for it – If I didn’t believe. And I wouldn’t change a thing.

So, if you’re interested, here’s a bit of a play-by-play of my 2024 Chevron Houston Marathon: 

  • Start line
    • Billy and I walked to the start from our hotel. I was nervous so we left with lots of extra time. 
    • It was chilly out, so we sat in a hotel lobby near the start and I forced some graham crackers down. Pre-race fuel is super important but never goes down easy with the nerves. IYKYK.
    • With about 5 min until corral A closed, I parted ways with Billy and entered.
    • I definitely felt a bit intimidated being in the first starting corral and seeing so many “fast looking” runners around.
    • When the announcements began I tossed my jacket and hoped I didn’t regret losing it before the race began- I was wearing shorts and it was about 38 degrees at the start. 
    • I couldn’t find the 3:30 pacers, so I positioned myself a bit back from the 3:25 pacers.
    • I’d never seen such a large field or such an organized start.
    • The gun went off and it was go time.
  • Miles 1 – 13
    • I felt amazing through the entire first half of the race, and couldn’t wipe the stupid smile off my face.
    • Since I couldn’t find the 3:30 pace group and I felt so good, I ended up tucking in with the 3:25 pace group.
    • This was the first race I’ve run that I didn’t have to think about strategy, pace or math. Also the first marathon I didn’t wear headphones. The two pacers were awesome, giving fueling cues and keeping us running the tangents. 
    • It felt so easy, just clicking away the miles…
  • Mile 13 
    • …Until it didn’t. 
    • We hit the first, slight uphill of the course going over a bridge and I started to lose the pace group.
    • I began worrying – I was only at the halfway mark. I couldn’t start feeling bad this early. How could I be losing the group I had so effortlessly been running with? 
    • But then I reminded myself it was never my plan to run that fast. 
    • Kept telling myself the same phrase I had written on my arm in sharpie that morning, “7:53 believe” (the pace I needed to keep to safely come in under 3:30).
  • Mile 15ish 
    • I was still struggling a bit and my pace per mile slowed slightly, but my average pace was still on track. I was trying to calm myself down and not sit in a pity party.
    • I saw another runner who was formerly in the 3:25 pace group with me walking a bit ahead.
    • When I passed him, I told him to come with me.
    • We ran together for about a mile or so, and helping him really distracted me from how I was feeling.
    • Unfortunately, after that mile he stopped and told me to keep going. I really hope he was able to finish the race injury free.
  • Mile 18ish 
    • I felt like I had officially lost the sub 3:30 dream. I was feeling more and more gassed. I was feeling sorry for myself which wasn’t helping me stay in the right headspace. I wanted to be done.
  • Mile 20 
    • Then all of a sudden in the park around mile 20, the 3:30 pacers came up from behind me.
    • I immediately felt a surge of energy and hope. Maybe I could still reach my goal!
    • I asked the pacers if they were running even splits (they were) and if they planned to come in a bit under 3:30 (again yes, they were about 1 min 20 sec ahead of pace).
    • I told them my goal of BQing (sub 3:30 for females of my age) and that I was going to do my best to stay with them. They assured me if I did they would get me there.
    • But I couldn’t do it. Physically, I was so gassed. Mentally I started questioning if they began in my corral or the one behind me (which would be the difference in BQing, even if I stuck with them).
    • Less than a mile went by and I watched them run away. It was crushing.
  • Mile 22ish +
    • The last few miles of the race are a blur. I feel like I blacked out. I remember snippets, but mostly that everything hurt so badly and I just wanted it to be over.
    • My stomach was in knots, and I couldn’t get my last gel down. I keep thinking about if I had, would I have been able to pull out one final surge for the sub 3:30 finish. It doesn’t matter, I couldn’t take the fuel. 
    • I was in such a bad mental space and kept trying desperately to pull myself out of it.
  • Mile 26 exactly 
    • Nearing the finish line chute I heard Billy cheering “FINISH IT.”
    • It gave me so much energy and I felt so lucky to have his support. I gave a fist pump to the air and surged towards the finish.
  • Crossing the line 
    • Immediate tears. I’m always emotional at a race finish, amazed at what my body just accomplished. Even when I’ve felt my eyes prickle with the beginning of happy tears, I’ve never been able to get anything out. I just assumed I was always too dehydrated at that point. 
    • Clearly I was wrong, because the disappointed, tired, delirious tears came fast and furious at the end of the Houston Marathon.
    • While people celebrated in what was the slowest exit/longest finish line chute of my life, I just cried through it openly- tired, cold, sore and in pain.
    • All I wanted was something warm and to get to Billy ASAP.
  • The finish line party on the lawn
    • I finally made it to Billy and cried immediately upon hugging him. 
    • I didn’t have to say anything. He already knew. I wanted it so badly and I fell short. I was so proud, so amazed with what my body accomplished, yet so disappointed.
    • But when I was finally able to release those emotions with him, we shared laughs and happy and proud moments. Emotions are weird.
    • And then I left the sad feelings behind and had so much fun at the post race party. We celebrated with beer and mimosas, talked with lovely people, took photos, and ate food. I got to ring the PR bell. 
  • After the party is the afterparty
    • The walk back to the hotel (about 1 mile) was TORTURE for the hip flexors, but we made it. 
    • And then we packed our bags and continued the celebration at a local brewery, a post-race tradition. 
    • After two flights and many delays getting home due to the wind and winter storm moving in, we landed back in Knoxville in a winter wonderland at 2:30 a.m. Tired was an understatement. 

I’m still going to be sad about this one for a while. But the disappointment is dwindling and being replaced with pride more and more each day. I took a huge bet on myself. 

  • I chose going for my goal over fear of failure.
  • I chose the possibility of going up in flames for the fiery feeling of achievement. 
  • I chose a challenge over my comfort zone.
  • I chose the unknown over the path I’ve traveled before. 

It hurt. And I don’t regret a thing. I know I left every ounce of myself on that course. 

This is my love letter to shooting for the moon and landing among the stars. This is my encouragement to YOU to go for it. Whatever excuses you’ve been telling yourself, it’s all in your head. If you never try, then you’ll never know…

Believe.

Maybe you’ll achieve beyond your wildest dreams. And maybe you’ll find the courage to pick yourself up, dust yourself off and keep going.

All my love, -HQ

August 19, 2023 Article, Fitness, Running

Summer 2023 Running Favorites

If a poor craftsman blames his tools does a slow runner blame their gear? We all know having the latest and greatest gear won’t make us faster runners, but…like… how can we be so sure???

It’s been a while since my last article on my favorite running gear and attire, so with the start of my 2024 Houston Marathon training I figured it was the perfect time for me to update you on what I’ve been loving on the run! 

1. Fast & Free Running Shorts
Okay I used to be a diehard biker shorts on the run gal, but these shorts have totally converted me. I love that they have a side split that allows for a long stride without the leg riding up. Nobody likes chafing. Lululemon for the win.

2. Running Bras
Another point for Lululemon! I’ve been running in their sports bras exclusively. I’ve especially been loving the Energy Long Line Bra. Bonus points for hot pink.

3. Running Shoes
This is a category I haven’t fully made a decision on. I’ve been running in the Mizuno Wave Rider for years and years. I still love them, but I’ve been testing out some other shoes I’m also enjoying. I’ve been liking the extras support of the Mizuno Wave Sky, and I also had a ton of fun demoing the Asics Gel Nimbus recently (talk about cushion!). I’ll probably keep playing around with shoe options before settling on what I’ll be racing in at Houston.

4. SPIbelt
While I really wish I could carry no fuel and magically survive distance training, my belt upgrade to a SPIbelt has been a positive change. It holds my phone, keys and gels and sits relatively comfortably around my waist. 

5. Hair Bands
If you have long hair and you’re a runner, you can commiserate with how horribly tangled your hair gets on the run. I used to braid my hair before my runs, but the layers would stick out every which way by the end of my run and still be pretty hard to brush out. I’ve now swapped out my braid for small, clear hair bands and use four to cinch my hair down my pony tail. Goodbye, hair sticking to my sweat. Goodbye, hair that’s too tangled to brush post-run.

6. Running Hats
I’m becoming a hat person and I’m not mad about it. They’re amazing for keeping the rain out of your eyes when you can’t afford to skip a training run and they’re also perfect for keeping the sun off your face and out of your eyes on a long summer run. Yay skin care! Make sure you invest in a hat made for running, rather than a standard baseball hat. Trust me, the lightweight wicking material will keep you SO much cooler. I’ve been loving running hats from Brooks and Adidas. 

7. Strava
I finally caved a few months ago and created a Strava account. Previously, I always tracked my runs solely on my apple watch/apple health data, but I have to say, using Strava makes me feel like a real runner. Allll the professionals (cool kids) are doing it. Currently I’m on a free trial of the pro plan and I’m really liking the advanced metrics it’s providing. TBD on if I’ll cough up the monthly fee to continue the pro plan or go back to the free version when my trial is up.

Okay enough rambling. I hope you find my updated running favorites helpful! Do you use any of these too? Any good gear I missed? Let me know in the comments below or on Instagram @haven_quinlan.

April 7, 2023 Article, Fitness, Running

My Top Running Recovery Tips

Let’s talk about recovery! I just completed my third full marathon and boy oh boy was I sore and tired after! Putting in the training is so important to get to the start line (and finish line!) healthy and injury-free, but many people often neglect the importance of recovery in a training cycle.

Below I’ve outlined my top six tips for running recovery. I hope these help you the next time you’re training for a race!

1. Stretch, stretch, stretch!

Stretching both before and after my runs was key in keeping my legs feeling good and avoiding injury. I love using Peloton’s 5 or 10 minute pre and post run stretch videos so I don’t even have to think about what exercises to do. Just press play and follow along!

Dynamic stretches, or more fluid stretches with movement incorporated, are key before a workout when your muscles aren’t warmed up yet. They help increase blood flow to the muscles needed in your workout.

Static stretches, or stretches held for at least 30 seconds, are important after any workout, including running. Static stretches help release the tension in your muscles built up during the workout. Breathing into the stretch relaxes the muscles. This is key in decreasing soreness and preventing injury from your muscles tightening up after a workout.

2. Trust the rest days in your training plan.

I know, sometimes rest days can feel like torture. You can feel like you’re losing progress and momentum built from days of training. They are particularly challenging to take when you feel energized. “I’m not tired, I don’t need a rest day” is a narrative I often tell myself. 

But rest days are a crucial part of training. During rest days, your muscles are able to repair themselves and this is how you build strength. This is how you’re able to run further and faster, to lift heavier weights, etc. Rest days should be taken as seriously as any workout. Now read that again.

Rest days, however, should not always mean “couch potato days.” There are many types of active recovery you can incorporate into your rest days to make them more effective. See Tip #3 for more on active recovery.

3. Incorporate active recovery. 

On rest days, I highly recommend incorporating some active recovery. This can include stretching, yoga, walking, and foam rolling. Active recovery will help keep your muscles warm so they’re ready to go during your next workout. It can also decrease soreness and avoid stiffness. 

In addition to incorporating active recovery on rest days, I also recommend active recovery throughout every day, even days with workouts. If you have a super challenging workout in the morning and then sit at a desk the rest of the day, your hip flexors, legs, glutes, and back are all likely to tighten up. Taking a few short walks or stretch breaks throughout the day will make your recovery much better and keep you prepared for your next workout. 

4. Incorporate passive recovery.

Just as active recovery is important, so is passive recovery. For me, this means elevating my legs after a run and icing my knees, hips, and/or ankles when necessary. I enjoy reading or taking a nap while elevating my legs. Get the most out of that recovery!

5. Recovery tools to try.

There are several tools I use each week during a training block that I recommend in helping aid recovery. I’ve outlined them below: 

  1. Theragun – Okay this tool is an investment, but well worth the money! I use my theragun almost every day on my claves, quads and hamstrings. It helps work out areas of soreness and keeps my muscles loose and prepped for my next run. I have the mini version, which is great for travel and a little more cost effective.
  2. Plantar fasciitis foot scraper – I’ve been struggling with a bit of plantar fasciitis in my right arch, so I found this scraper tool on Amazon. I use this almost every day, sometimes more than once a day depending on how I feel, and it’s a tremendous relief for my foot. 
  3. Compression socks – Another amazing tool for arch support/foot pain relief. I put on compression socks after every long run. For the shorter ones I typically wear these ankle socks, and after long runs I wear these knee-high socks. Talk about high fashion! I like the brand Comrad, but find what works for you!
  4. Shoes with arch support – This is a super simple yet underrated tip. Rather than walking around barefoot at home, try wearing shoes with arch support. This will make a huge difference if you have any type of fatigue or tenderness in your feet or ankles. Being fitted for shoes with the proper arch support for your foot shape is key in both running shoes and recovery shoes!  

6. Nutrition is key!

I feel like I’m beating a dead horse with this one, but nutrition is so vital to your training and recovery. Hydrate, replenish electrolytes, and consume protein after runs and workouts. Refueling and rehydrating properly after a workout is essential for getting your body back to 100% as quickly and efficiently as possible. 

I hope you found these 6 recovery tips helpful! What do you do to recover after a workout or a run? I would love to know! Leave me a comment below or send me a message on Instagram @haven_quinlan. 

April 4, 2023 Article, Fitness, Running

2023 Knoxville Marathon Recap

Wow, wow, wow where to even start. Yesterday was my fastest marathon to date. 3 hours, 52 minutes, 21 seconds. 2nd in my age group. 29th female. 135th overall. It feels surreal writing that – like it’s someone else’s stats, not mine. 

Previously, my marathon PR was 4 hours, 15 minutes, 9 seconds, achieved at the 2022 Kentucky Derby Marathon. I was simultaneously proud of a PR that day while being so mad about those 10 seconds that kept me from a “sub-4:15.”

As my training cycle for Knoxville progressed, my long runs indicated that 4:15 wasn’t my best, but I had no idea what was in store. Going into the race I was thinking that I would love to sub-4:10, but that I would be happy just getting to the finish feeling good (or as good as you can after 26.2 miles on your feet!), and that I would be thrilled with anything faster than my race last year.

This isn’t me playing coy – I truly did not believe I had a sub-four hour marathon in me yesterday. Knoxville is a notoriously hilly course (helloooo Noelton – Knoxville’s “heartbreak hill”) and none of my training runs indicated I was in shape to finish in under 4 hours. I did have a big half marathon PR during this training cycle, and I knew if I stayed on that pace for a full I could achieve it, but that race hurt. It was mentally one of my most challenging races. And I really didn’t think I could hold that pace for double the amount of time, double the distance.

The funny thing about pushing towards a goal, is that even when all signs point to “can’t”, sometimes you surprise yourself. Yesterday, I had to pick between two mindsets – “don’t set your expectations too high, you’ll only get disappointed” and “if you don’t believe in yourself you’ll never achieve it”, between two race plans “don’t go out too fast, pull back so you don’t bonk at mile 18” and “I feel good right now, I’m just going to go for it.” Previously, I’ve run the first miles of my races conservatively, not wanting to expend all my energy too fast. 

Yesterday, I’m really glad I chose the latter.

I guess the big lesson learned during yesterday’s race is that it’s okay to want something big and chase after it (no pun intended). If that means coming up short and feeling disappointed by the outcome, that’s okay as long as you enjoyed the process. It’s not worth it if it takes the joy out of doing the thing, but as long as it doesn’t, why not try? Trying and failing is how we learn and grow. And you never know – the next time you try might just be the time you accomplish something beyond your wildest dreams. Feels like a worthwhile tradeoff. I say, give it a go!

Okay for all my fellow runner nerds who really want the nitty gritty, here’s a breakdown of how I was feeling on race day and throughout the course. If you’re not a runner, you may just want to skip this part haha! I think my family has heard enough of my running talk, so lucky you!! You get to hear me blab about it below, so I stop talking their ears off: 

  • Race morning: I surprisingly felt calm in the morning. I slept great! So great, actually, that when I woke up I was confused about what day it was and why my alarm was going off. My eyes shot open when I realized, of course. As I got ready, stretched, and fueled, I felt pretty calm and honestly excited. A welcomed change from my last marathon race morning. 
  • Start line: Again, I was feeling excited here! I felt so spoiled that I could walk to the start line, which took away a ton of logistical stress that morning. Race day energy is always so exciting to me. I love being around others that share a passion for running. The start line announcer got everyone hyped up for the race, and we were off!
  • Mile 1: Always a bit frustrating to weave through the crowd, but I was feeling good.
  • Mile 1.5/2: I felt really good and was already tired of holding back to save my energy. This is where I decided “forget it, I’m just going for it!” and passed the 4 hour pacer. I knew I was either going to have a great day or seriously regret that decision. “Only time will tell!” was my mindset.
  • Miles 4.5 – 8: Running through Sequoyah Hills is tough because it’s super hilly, but I love this part of the course. I sometimes train here, so it feels familiar, and there are tons of great distractions along the way – beautiful homes, water views, and of course funny signs and lots of people cheering. Mile 5 was the first fuel I took in while on the run. I use Honey Stinger chews.
  • Mile 8 – Noelton hill. Tough because it’s basically a two-part climb, but I was feeling good and still ahead of where I thought I would be time-wise. Obviously I knew I was still ahead of the 4 hour pacer, but this was the first time I thought “okay you’re almost 1/3 of the way through the race. You could maybe sub-4 today.” After I crested the hill, I took in fuel for the second time.
  • Miles 8.5 – 11.5 are on greenbelt, which I enjoy. I also did a bit of training there, so more familiarity felt good. Around mile 9 – 9.5 three of my fellow Pure Barre Knoxville instructors surprised me on the course with a sign and tons of energy. I was so surprised I don’t think I said anything to them except screamed happily and probably almost knocked them to the ground in a big side sweep hug before continuing on my way. They seriously gave me so much energy. I was having so much fun! Mile 11 was fuel #3.
  • Mile 13: Around the split for the half marathoners to head to their finish line and the marathoners to continue, I actually thought to myself “I’m glad I’m not about to finish my race. I still have energy and unfinished business” and I forged on away from the finish line.
  • Mile 13.5: The first time I saw my husband, my dad, and my brother since the start line. They gave me another amazing energy boost! It was so fun to see them and so sweet of them to arrange their entire day around my race and cheering me on.
  • Mile 14: Fuel #4
  • Miles 15 – 17: There were a few times in this stretch north of downtown where I started to think “what have I gotten myself into?”. I wasn’t very familiar with this part of the course, so it made it more challenging mentally to tell myself to just push to xyz location. Everytime I started slowing down or doubting myself, I told myself to “toughen up.” I knew I needed a little tough love to stay on pace and to not allow myself to start to feel sorry for myself and wallow in the discomfort. I wanted to keep joy in the run. Mile 17 was fuel #5. It was the first one that I kind of had to force down. If you haven’t run a distance race, let’s just say your body starts rejecting the sweetness due to fatigue and dehydration. 
  • Mile 18.25: My airpods died. Whomp whomp. They didn’t die until around mile 23 my last marathon, so it certainly took me by surprise. My playlist was bringing me a lot of joy and energy, so I did get a bit nervous about this.
  • Mile 18.75: I saw Billy, Jake, and my dad again. They gave me a really good energy boost after a section that started to play mind games with me. I also grabbed my airpod case from Billy to try to charge them up a bit. Billy had to run alongside me to give me my case, bless him! I wasn’t about to stop and lose time that way. What a champ.
  • Mile 20: Fuel #6
  • Miles 21 – 24.5: These were the most challenging miles, mentally, of the race. It was another part of the course I wasn’t super familiar with, and I kept thinking it was time to turn back towards the finish line, only to find out that there was another turn in the course taking us further from the finish. Obviously my body was really starting to hurt at this point too, so it was harder to keep positive and keep on pace. Mile 23 was my last fuel. Definitely had to force it down, but I knew my body needed it.
  • Mile 24.5: I was back on the Gay St. bridge heading towards downtown! I was in pain, but I knew the end was near.
  • Mile 25: Running down the middle of Gay St. was tons of fun. I love the atmosphere of downtown, and there were lots of people out.
  • Mile 26: We hit mile 26 on the Clinch Ave. bridge, and I could see and hear the celebrations below in Worlds Fair Park. I was almost there!
  • Finish: Billy, Jake, and my dad were all at the finish line cheering me on. I was so exhausted mentally and physically, but I was so happy to have them there! We hung out a bit at World’s Fair Park and then walked back home so I could stretch and shower. We spent the rest of the afternoon at a brewery hanging out, playing cards, and laughing a ton. We missed my mom and my other brother, Milo, but all in all it was truly such a wonderful day!
March 18, 2023 Article, Fitness, Nutrition

Announcing Health by Haven x Pure Barre Health Workshops!

Okay friends, my biggest announcement of 2023 thus far is HERE!

Health by Haven is partnering with Pure Barre Knoxville to bring you five months of health workshops! This has been the hardest secret to keep. I am seriously SO EXCITED!

Okay so here’s the scoop – what we’ll cover in each workshop hosted at the Pure Barre Knoxville studio:

  • April 22: Introduction + Goal Setting @ 11 a.m.
  • May 13:  Conquer the Grocery Store + Meal Prep 101 @ noon
  • June 11: Build Balanced Meals to Knock Out Cravings @ 4 p.m.
  • July 9: Healthy Travel Tips @ 4 p.m.
  • August 13: How to Actually Stick with a Routine – Health as a Lifestyle @ 4 p.m.

What’s included? 

Okay I cannot. stand. attending conferences, workshops or sessions that are all talk and no action. Like please GIVE ME THE TOOLS to actually change and grow. SOOO you’ll leave every single workshop with tangible action plans to live your best, healthiest fullest life!

What you’ll get each workshop: 

COMMUNITY
because accountability helps you achieve your goals, and community makes celebrating the milestones oh so fun!

HEALTHY TREATS
because healthy eating doesn’t have to be bland or boring!

ACTION PLANS
because the first step to success is laying out a plan to get you where you want to go!

Who can attend?

Anyone & everyone in the Knoxville, Tennessee area! While this series is in partnership with Pure Barre Knoxville, you don’t have to be a member to attend. BUT if you haven’t tried Pure Barre yet you are seriously missing out!

CLICK THIS LINK to get a FREE Pure Barre class at Pure Barre Knoxville. I would love to teach you, or you can sign up for class with any of our amazing instructors!

Cost

Each workshop is $20. Register for all 5 at once for a discounted rate of $75 ($25 in savings)! If you can’t make it to a workshop you registered for, you will receive a detailed follow up email with the resources discussed that day.

Are you as excited as I am for these health workshops? I seriously can’t wait!

If you live in Knoxville, CLICK THIS LINK to register! 

Questions? Email me at [email protected] or send me a message on Instagram @haven_quinlan. I SO can’t wait to hang out with you these next five months!

REGISTER!
January 29, 2023 Article, Fitness, Running

2023 Strawberry Plains Half Marathon Recap

I had the privilege of running the Strawberry Plains Half Marathon this weekend for the first time, and I achieved a pretty significant half marathon PR. After breaking the 2 hour marker for the first time in September 2022 at the Bluegrass Half Marathon in Johnson City, TN, coming in at 1 hour 58 min 26 sec, I took almost exactly 8 minutes off my time this weekend at Strawberry Plains, with a chip time of 1 hour, 50 minutes and 30 seconds. 

To say I am proud of that time would be an understatement. To say I was surprised by that time – even more so! I have so many thoughts and emotions I’ve been trying to organize in my brain since I ran under that finish line arch, so here is my attempt. I hope you enjoy a glimpse into my race experience, the lessons learned, and the goals for the future! 

Race Recap, Mile by Mile

  • The morning was colder than I expected. I’ve gotten quite acclimated to running in 20 – 40 degree weather this winter in Knoxville, so when it called for low 30’s I was happy. I will say, a lot of the run was in the shade and I ran the first few miles with numb toes.
  • I was more nervous for this half than I have been to race a half marathon in a long time. I think it was because it was the first time I proclaimed I was working for a sub-two hour race. Even though I had done it once before, that was more of a pleasant surprise that came from my stubbornness, rather than a specific training goal. This one was going to feel like more of a loss if I didn’t meet that marker because I had actually been working towards it.
  • Though it was a relatively small race, I got boxed in the crowd for the first mile, which made me feel very anxious as I saw the sub-two hour pacer running further away. When I was finally able to weave through the crowd, I jumped in front of the pacer to ensure I was on pace. I had to tell myself to calm my breath a lot the first few miles.
  • I definitely ran the first three miles too fast. At mile 3 I realized I was on an 8 min pace, when I passed a friend from Pure Barre who is far faster than me. That’s when I realized I needed to rein it in and I pulled back a bit.
  • For almost the entire first half of the race I had a bit of a “running scared” feeling – like the pacer would catch me, even though by my watch they wouldn’t. 
  • While the entire route was pretty hilly, when the 10K racers hit their turn around point the hills really started to pick up. 
  • The course had a loop from miles 3.5 – 6ish. In these miles I was still feeling some imposter syndrome from running so fast, even though I felt okay. It was definitely the fastest I’ve ever raced.
  • The next section was an out and back from miles 6 – 10ish. Once I hit that turn around I kept telling myself, “okay you just have to get back to the start now” which helped the race feel more digestible. 
  • Around mile 9 – 10 I really started to believe I had sub-two hour time in the bag, which felt great, but I told myself not to let up – I didn’t want to risk it. 
  • Mile 10 I felt confident on pace and mile 11 I decided to start picking it up. The last two miles I tried to focus on people in front of me and pass them one by one. 
  • The final mile of the race I picked it up a little more, realizing I could come in under 1 hour 55 minutes, being careful not to gas myself too soon. Once the finish line came into sight and I really started to punch it in. It hurt, but it was worth it! 
  • Running through the finish line, I saw the clock read just over 1 hour and 50 minutes. While the competitive streak in me was a bit disappointed I didn’t run 31 seconds faster, overall I was elated with my performance and how I continued to challenge my body when my mind told me to slow down and get comfortable. 

Lessons Learned on the Roads

  1. I am a better downhill runner than I thought. (Okay I know this sounds dumb, like “duh, downhill running is easy!”, but you have to really have quad stability and control to accelerate on the downhills and still keep your feet under you). 
  2. My tactic of consistent effort vs. consistent pace up hills was not the norm for other runners in this race, which is totally okay (lots of people passed me on the uphills)! It just made me really focus on re-gaining ground on the downhills and straight aways. 
  3. Though I thought I had mental toughness when it comes to running pretty dialed in after having two marathons under my belt, this is something I need to continue to work on. This was a challenging course for me, mentally. Lots of angel vs. devil on the shoulder.
  4. I really enjoy running with others, but I also need to focus on challenging myself during solo speed work sessions – be it on the tread, the track (gross), or strides within an outdoor run – if I want to continue to improve my speed. I also think finding a running group that challenges my pace could be helpful.
  5. A lot of this race I kept thinking “I don’t want to push for any more time goals. This hurts!”, but in retrospect I know that was fear talking. It’s super intimidating to claim big goals and work for them, knowing you might fail. It’s scary to try something you haven’t done before. It’s uncomfortable to push your body, and as humans we are biologically trained to preserve our energy rather than empty the tank. BUT it feels SO DANG rewarding, elating, FUN to surpass what you previously believed to be your limits. It makes me curious and excited about what I can achieve in the future, because I know I have more in me.

Overall I am super proud of this race. PRing is fun! Will I have races where I just go out on feel and run for fun? OF COURSE! Is pace the most important thing? NO! But the reason I fell in love with running in the first place is because I LOVE a challenge. I love pushing myself harder than I have before. I love the feeling of accomplishment and the wonder of what else I can do. 


I hope you can feel these feelings, or find your own “why” on your running or fitness journey, because that’s really what it’s all about! Let me know why you love running (or your favorite form of fitness) in the comments below, or message me on Instagram @haven_quinlan. Happy Sunday!

January 3, 2022 Article, Fitness

January 2022 Peloton Strength Challenge

Helloooo and happy 2022! In an effort to move more this year and with intentions to supplement my running with more strength workouts, I created a January strength challenge through the Peloton app. I wish I was sponsored by Peloton, I really do, because I rave about them for free allll the time. It’s truly such a great, affordable resource and you don’t need their equipment to take advantage of the offerings. If you’re a Peloton member, I’d love for you to join me in this challenge this month!

I’ve outlined various classes and instructors below to take each day, but if a certain class or instructor isn’t your jam, just switch it up! As you can see, I did not include lower body workouts, as I will be doing a lottt of running, but if you want to add that in for yourself, please do! Basically, this is just a suggestion for anyone wanting to move for at least 5 min every day this month. No crazy rules, just make it your own and join me for a healthier 2022!

*Note I’ve listed a few stretches in this plan. I HIGHLY recommend you complete at least a 5 min stretch after your workouts each day. I will certainly be doing so after each run. The stretches outlined on this plan are just the days I intend to take a longer time to stretch my muscles. Take care of your body!! No injuries allowed.

Date Day Class Type Instructor Class Date
Jan 1
Saturday
10 min arms & light weights
Leanne Hainsby
12/16/21
Jan 2
Sunday
10 min Taylor Swift stretch
Ben Alldis
12/25/21
Jan 2
Sunday
5 min core strength
Emma Lovewell
12/30/21
Jan 2
Sunday
10 min arms & light weights
Tunde Oyeneyin
12/7/21
Jan 3
Monday
10 min core for runners
Becs Gentry
12/20/21
Jan 4
Tuesday
20 min New Years Day stretch
Mattie Maggiacomo
1/1/22
Jan 4
Wednesday
20 min Taylor Swift core strength
Robin Arzon
12/25/21
Jan 5
Wednesday
10 min arms & light weights
Alex Toussaint
10/25/21
Jan 6
Thursday
5 min core strength
Callie Gullickson
12/15/21
Jan 7
Friday
10 min arms & light weights
Tunde Oyeneyin
11/9/21
Jan 7
Friday
5 min core strength
Rebecca Kennedy
11/4/21
Jan 8
Saturday
5 min core strength
Adrian Williams
12/18/21
Jan 9
Sunday
10 min arms & light weights
Emma Lovewell
11/4/21
Jan 9
Sunday
5 min core strength
Andy Speer
10/18/21
Jan 10
Monday
10 min core strength
Rad Lopez
12/11/21
Jan 10
Monday
10 min full body stretch
Ben Alldis
11/8/21
Jan 11
Tuesday
10 min arms & light weights
Kendall Toole
10/27/21
Jan 12
Wednesday
10 min core strength
Olivia Amato
11/4/20
Jan 13
Thursday
5 min core strength
Robin Arzon
12/28/21
Jan 14
Friday
10 min arms & light weights
Ben Alldis
10/20/21
Jan 15
Saturday
5 min core strength
Emma Lovewell
11/18/21
Jan 16
Sunday
10 min post run stretch
Daniel McKenna
11/16/21
Jan 16
Sunday
10 min core strength
Rebecca Kennedy
9/20/21
Jan 17
Monday
20 min full body stretch
Hannah Corbin
6/3/21
Jan 18
Tuesday
5 min core strength
Jess Sims
7/21/21
Jan 19
Wednesday
10 min arms & light weights
Cody Rigsby
9/13/21
Jan 20
Thursday
5 min core strength
Rebecca Kennedy
10/14/21
Jan 21
Friday
10 min core strength
Chase Tucker
9/21/21
Jan 22
Saturday
10 min arms & light weights
Leanne Hainsby
8/26/21
Jan 23
Sunday
15 min core strength
Olivia Amato
3/10/21
Jan 24
Monday
20 min full body stretch
Rebecca Kennedy
4/13/21
Jan 25
Tuesday
5 min core strength
Ben Alldis
8/4/21
Jan 26
Wednesday
10 min arms & light weights
Hannah Corbin
8/13/21
Jan 27
Thursday
10 min core strength
Mattie Maggiacomo
9/12/21
Jan 28
Friday
10 min core strength
Jess Sims
7/7/21
Jan 29
Saturday
10 min arms & light weights
Ally Love
7/22/21
Jan 30
Sunday
10 min World Mental Health Day stretch
Erik Jager
10/9/21
Jan 30
Sunday
15 min core strength
Olivia Amato
10/28/20
Jan 31
Monday
20 min Beyonce full body stretch
Hannah Corbin
10/21/21

Let me know your favorite classes and instructors in the comments below or over on Instagram @haven_quinlan. I’ll be documenting this challenge in my stories every day. I’d love to connect there over this fun challenge! Best of luck!

April 3, 2021 Article, Fitness

My Favorite Home Workouts

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What a weird year it’s been. COVID-19 has totally flipped the fitness industry upside down. Before the pandemic, the only time I ever completed “home workouts” was on vacation when I was away from my gym and unable to run outside. Now, I can’t imagine a week without a home workout! Even though gyms have started opening back up (thank goodness!), I’ve really enjoyed the flexibility of an at-home workout. I’ve rounded up some of my favorites from the past year for you, and I’ll definitely continue implementing these into my weekly routine even when life is “back to normal.”

Peloton

I know, I know, you’ve already heard of Peloton, but hear me out. You don’t have to buy one of their bikes or treads to reap the benefits of this company and it’s fantastic instructors. Their app and online platform has so many workouts from biking to running to pilates, yoga, barre, strength and more, all for less than $15/month. You can take classes live or on-demand and the various class lengths makes it easy to fit into your schedule. They even have stretching and meditation classes that I like to take on my rest days or when I’m feeling particularly stressed.

 

Pure Barre

My true love- Pure Barre. If you know me at all you know how much I love this form of movement. During the pandemic, Pure Barre Columbia pivoted from being a traditional in-person boutique fitness studio to live streaming classes to members in the safety of their homes. While Pure Barre is now open at limited capacity, they have continued to live stream classes (also on demand) for members. I have benefited from taking these virtual classes while traveling or if I don’t have time to leave the house to go to class.

 

City Sweat

City Sweat is an online (live and on demand) workout platform run by professional NYC dancer, Meghan McFerran. I actually found her workouts from one of my favorite health podcasts, Mostly Balanced. I love her workouts SO much. There’s a ton of dancing in each class (no dance experience required) and maybe it’s the former dancer in me, but I’m always grinning ear to ear throughout class. What I love most about her classes is that she focuses on movement being a celebration of what your body can do instead of a punishment to your body.

 

The Salt Drop

The Salt Drop is another exercise platform that I found by listening to Mostly Balanced (I seriously love this podcast if you can’t tell. You can read more about my favorite podcasts HERE!). Dino Malvone started this workout after teaching at Barre 3 in NYC. I’ve taken several Instagram live classes with him, but he also has a platform full of live and on demand classes!

 

Melissa Wood Health

I can’t remember where I first learned about Melissa Wood’s workouts, but I’m sure glad I did! Her style is pilates/yoga/strength fusion. Think low-impact and not much time required to get your muscles working HARD. She has a ton of IGTV workouts as well as a digital platform. I also love following her on Instagram. Her family is so cute! 



I hope you enjoyed this at-home workout roundup. Even though the world is opening back up, I still love having these options to get my workout in at home or while traveling. Let me know what other at-home workouts you’re loving in the comments below or over on Instagram @havenspanyer!

January 23, 2021 Article, Fitness, Lifestyle, Nutrition, Running

My Favorite Wellness Podcasts

If you know me, you know I LOVE learning as much as I can about health and wellness. One of my favorite ways to learn new things in the industry is to listen to podcasts. I enjoy hearing from like-minded individuals and learning the science behind nutrition, exercise, etc. Below are my current favorite wellness podcasts.

1. Mostly Balanced

If you follow me on Instagram you may have seen me post about this podcast this week. Mostly Balanced has hands-down been my favorite podcast of 2021 so far. The hosts, Carleigh and Mia, are best friends who live in New York City (my dream home!) and share a love of healthy, balanced living. The podcast discusses a variety of wellness topics, from relationships to spirituality to fitness. I especially love that they begin each episode with a weekly catch up, because it makes me feel like they’re my real life friends! 

Listen to their podcast HERE and follow them on Instagram @mostly_balanced. 

2. Be Well by Kelly

This is definitely my go-to podcast when I want to hear real research-backed science on nutrition. Kelly is a celebrity nutritionist in LA and has two adorable little boys. She is extremely knowledgeable on nutrition and how food affects your body, as are her hosts.

Listen to her podcast HERE and follow her on Instagram @bewellbykelly.

3. Party in My Plants

Party in My Plants is the funniest podcast I’ve found in the wellness space. The host, Talia Pollock, is a comedian, speaker and full-of-life podcaster. She has fantastic guests and covers a range of wellness topics, both fun and serious. I love that she often discusses mental health too! P.S. her cookbook, Party in Your Plants, is by far my most used cookbook.

Listen to her podcast HERE and follow her on Instagram @imtaliapollock.

4. Just the Good Stuff

Wrapping up this list with a podcast I’ve just started to get into. I’ve heard the host, Rachel Mansfield, as a guest on soooo many podcasts, that I just had to give hers a try! She has wonderful guests, such as fellow food bloggers and nutritionists, that provide great info each episode.

Listen to her podcast HERE and follow her on Instagram @rachlmansfield.

 

What are your favorite podcasts? Let me know in the comments below or on Instagram @havenspanyer!