Tag: running

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!
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!

July 26, 2020 Article, Fitness, Running

My Favorite Summer Running Apparel

When the temps start to rise, running outside gets more and more uncomfortable. Check out my favorite summer running apparel below that keeps me happy and cool (well, as cool as you can be in the South Carolina summer sun) through the duration of my runs.

Biker Shorts

I used to only run in Nike Dry Tempo Running Shorts, until one day I got fed up from them riding up and causing my legs to chafe. That same day I bought my first pair of biker shorts, and I’ve never looked back. No more constantly adjusting your swishy (a technical term) running shorts, because these spandex beauties stay in place for the duration of your run.

Wicking Socks

Four words- moisture wicking, arch compressing. That’s all you need out of your pair of workout socks. I bought my faves at Target, but tons of companies sell these gems. Just look for moisture wicking material and compression on the arches for optimal comfort. 

Sports Bras

I’m not here to tell you exactly what sports bra to buy, because all our bodies are made differently. My favorite sports bras have come from Target, TJ Maxx, Lululemon, & Athleta. That being said, I did recently purchase a few high-quality sports bras designed specifically for high-impact exercises that I absolutely LOVE to wear on my long runs. The High Neck Energy Bra from Lululemon has been my go to for comfort and security when my mileage starts getting into the double digits. Remember, you don’t have to spend crazy amounts of money for a quality bra, just make sure you purchase one that fits your body correctly and is made for your preferred type of exercise.

Tank Tops

Similar to sports bras, there are a myriad of athletic tank top options. Some of my favorite brands include Varley, Beyond Yoga, NUX, Lululemon, Athleta, and Target. Get the styles and colors that fit your body, work for your type of workouts, and make you happy!

Where are your favorite running clothes from? I want to know what you like to run in, where you find good deals, and if you’ve tried out any of my faves above. Tell me in the comments below or message me on Instagram @havenspanyer.

July 26, 2020 Article, Fitness, Running

My 8 Favorite Running Gadgets

Below are my favorite running gadgets and gear! I literally use these products on every. single. run. Check them out!

1. Running Shoes- Mizuno Wave Rider

I cannot stress enough how important it is to invest in a quality pair of running shoes for distance running. After visiting my local running store, having my foot and gait evaluated by a professional, and trying on basically every type of shoe in the store, I purchased the Mizuno Wave Rider. I’ve been wearing this brand and model for years now and have run through countless pairs. A quality running shoe should last you between 300 – 500 miles. I highly suggest visiting your local running shop to be fit into the best shoe for your body by a professional. 

2. Running Water Bottle 

If you’re running for over an hour, you definitely need to be hydrating during your workout. Since my running routes don’t always pass by a water fountain, I like to carry my water with me. I’ve tried out lots of fueling options, but my favorite has been this handheld water bottle. This particular bottle is shaped to fit the curve of your hand and the strap keeps you from having to grip the bottle. 

3. Airpods

I was so reluctant to hop on the Airpod trend (one of my pet peeves is buying an upgraded version of something I already have), but I’m so glad I did. After ripping my headphones out of my ears one too many times as a result of getting tangled in the cords, I bit the bullet and bought the pods. Yay for Bluetooth technology! Running life (and working life) forever changed. 

4. Apple Watch

Another Apple trend I was so against when it was first released. That being said, in the spring of 2017 I was in the market for a quality GPS watch, and I ultimately decided on the Apple Watch for it’s workout to everyday wear versatility. My first Apple Watch lasted me three years and countless workouts. I loved my first one so much I recently upgraded to the Series 5. A GPS watch is a total game changer for tracking speed, distance, and heart rate during your runs.

5. Road ID

My dad gifted me my road ID tag for Christmas last year, since I often go on solo runs and walks. The road ID is basically a mini form of identification you can wear so you don’t have to carry your license while working out. It’s an added layer of security in case you were to get hurt while working out. I personally have the model that slides onto my apple watch band, and I wear it every day, not just while working out. There are many different styles of Road ID tags out there, so you can get the one that works best for you. My favorite part of my Road ID is the little motivational quote my dad selected to have engraved under my emergency contact information. It reads, “Never make a decision at the bottom of a hill.” It’s a great reminder when runs (or life) gets tough. 

6. Running Belt

Since I typically run with my running water bottle (mentioned above) in one hand, I prefer to have my other hand free. That’s where this running belt comes in handy. I select my podcast, playlist, or Peloton outdoor run and then slide my phone in the belt and strap it around my waist. It also has a convenient clip inside so I won’t lose my key, and I even stuff fuel for long runs in the belt. My belongings stay secure and my hand stays free! Win win.

7. Body Glide Balm

A lifesaver in the form of a mini, deodorant-like tube. Prevent painful chafing by applying on your inner thighs, under your bra or tank top straps, and anywhere you’ve experienced discomfort from rubbing during running. 

8. Microfiber Towel 

If you’ve ever run in the south in the summer, you know how hot it is. Even during my early morning runs, the heat makes me capital “S” sweat. A lot. To avoid sweat running into my eyes, I just tuck one of these microfiber towels in the waistband of my biker shorts and use it as needed throughout my run. I love the microfiber, as it pulls the sweat away quickly without soaking through the towel. 

Pro Tip: If you have long hair, wear it in a braid so it doesn’t stick all over your back, shoulders, and arms when you sweat!

I hope you enjoyed this post on my eight favorite running items! Try some of them out on your next run, or let me know what your favorite piece of running gear is in the comments below or on Instagram @havenspanyer!

July 26, 2020 Article, Fitness, Running

5 Tips to Improve Your Distance Running

Let’s talk about running! Distance running, that is. 

Are you dreaming of running a 10K, half marathon, or even a full marathon but feel like your legs are going to crumble under you after running a mile? Don’t sweat it. You have to start somewhere! No one can complete a distance run without training; at least not safely. And that’s the point of this article. Below are my top five tips for new or seasoned runners to improve your distance running. Give ‘em a read, friends!

1. Follow a Training Plan 

I’ve heard countless stories of people claiming they will “run a 10K, half marathon, etc.” as their new year’s resolution, only to quit before they begin. Want to know why? Because they don’t know how to start training! I totally get it, 6 or 13.1 or 26.2 miles seems SO DAUNTING. But friends, I’m here to tell you that you can do anything you set your mind to! You just have to take it one step at a time (pun intended) and make a plan to build up your endurance. That’s where your handy dandy training plan comes into play. 

2. Fuel Your Body with Proper Nutrition

What you eat affects how you feel, and by extension, how you feel when you’re training. Nutrition is SUCH an important part of any training plan, and distance running is no exception! Start reading food labels to know what additives are included. Nourish your body with alllll the plants. Fuel your body with complex carbohydrates pre-run and replenish your body with electrolytes and protein post-run. To break it down a bit more: 

  1. PRE-RUN: Carbohydrates. Yes, I said it. Don’t be afraid of them. Carbs = energy, so you NEED them if you are going to healthily sustain a long run. 
  2. MID-RUN: If you are distance training, you may want to bring fuel with you during your run. Many sports drink companies make special performance gels to give you an energy boost, however, I would recommend using REAL, WHOLE foods high in carbohydrates to nourish your body instead. Rather than a gel, try 1tbs of honey, ½ a banana, raisins, or dates for that added jolt of energy. There are tons of running belts and packs on the market meant to store a little snack for your long runs. Experiment with a few carbohydrate-heavy foods at different parts of your run to find what works best for you!
  3. POST-RUN: Protein and electrolytes are the name of the game. Your body loses so many electrolytes when you sweat, so consuming things like coconut water or a small handful of pretzels or nuts after your run helps get your body back on track. Include protein in your post-run meal, ideally within one hour of your workout, to help your muscles recover faster! For vegetarians (like me!), your protein can come from nuts, seeds, legumes, tofu or tempeh, to name a few.

3. Hydrate, Hydrate, Hydrate

I cannot stress this enough, so I’m going to say it again. HYDRATE!!! It is so important for your brain and muscle function to replenish your water before, during, and after a run. There are tons of hydration options for runners on long runs, including a handheld water bottle (what I use!), a water backpack, or a belt with mini bottles. If you are totally against carrying water with you on a long run, be sure to plan your running routes to pass several water fountains (that’s what my dad did during his 2015 marathon training).

4. Invest in Quality Gear

Don’t take this tip the wrong way- you do not need to buy the most expensive clothes to begin running. There is a plethora of affordable apparel to get you started, and you can check out my Favorite Summer Running Gear HERE! The one thing I suggest you splurge on is a pair of high-quality running shoes. This is vital in protecting your feet, ankles, knees, hips… need I go on? The shoe you wear impacts your entire body and you want to stay safe and comfortable with all the mileage you’ll be putting on those soles. A typical running shoe can withstand 300 – 500 miles of impact. A few great brands include Asics, Brooks, Mizuno (I wear Mizuno’s Wave Rider) and Saucony. I HIGHLY recommend visiting your local running store so a trained professional can evaluate your gait to fit you into the best shoe for your body!

5. Warm Up, Cool Down, Stretch, & Foam Roll

This may be one of the most underrated tips, but one of the absolute best ways to reduce muscle soreness and increase muscle recovery. Begin every run with at least a five min warmup (walk, light jog, or dynamic stretching) and end every run with a minimum five minute cool down (walk or light jog). By warming up and cooling down, you are safely increasing and decreasing your heart rate, not to mention smoothly transitioning your muscles and decreasing the likelihood of stiffness, soreness, and injury. End your cool down with some post-run static stretching. Unlike dynamic stretching, static stretching involves holding stretches for longer periods of time. Use the foam roller for a bonus tool in your stretching routine. Including a warmup, cool down, stretch, and foam roll will keep you safe and get you ready to hit the roads feeling strong and refreshed!

By following these five tips, you’ll be fully equipped to conquer distance running and actually stick to your plans through race day. Let me know if you implement these tips in the comments below or on Instagram @havenspanyer.

Now go hit those roads!

Want to learn more? Check out my references: