This week I had the opportunity to train two friends, who are running their second 10k. We started running down Monument and they asked me “how are you able to run long distances?”

You mastered the art of the stretch and remembered that breathing matters, essential before any workout. Now you are ready to begin your 10k training, but even before “the run,” it is important to set milestones and establish a workout routine you can commit. The purpose is to plan according to everything else you are doing and a great method to measure your progress and success.

[caption id="attachment_4032" align="alignleft" width="300" caption="Monument Ave. 10k"]<a href="http://gayrva.com/wordpress/wp-content/uploads/2010/03/MonAve10K_FeetGroupShot1.jpg"><img src="http://gayrva.com/wordpress/wp-content/uploads/2010/03/MonAve10K_FeetGroupShot1-300x100.jpg" alt="Monument Ave. 10k" title="Monument Ave. 10k" width="300" height="100" class="size-medium wp-image-4032" /></a>[/caption]Whether you have been training with the YMCA 10k training team or training yourself, the Ukrop’s Monument Avenue 10k is finally here. During race week, take it easy and that means taking care of yourself and your body. The last thing you want to happen is to get sick or injure yourself. You do not work out vigorously, eliminate cross training, and do not worry about logging additional miles. Get mentally and physically prepared. 

It's Music Monday again on Twitter my friends! Need a new exercise playlist to help you gear up for the 10k or 1/2 Marathon? No fear, here is what is on my latest workout playlist. An eclectic mix of today’s hip hop, pop, and electronic dance music to get you hyped and keep you in the zone!

Happy #MusicMonday folks! A trending topic on Twitter, I periodically share my current playlist. I'm gearing up for two big races in March - One being the Shamrock Marathon in Virginia Beach (March 21) and Richmond VA's Monument Avenue 10K (March 27). What did I get myself into? Definitely in the mind set by running 5+ miles per day and watching what I eat and drink! Can't do it without good music blasting from my iPod. Here's my current playlist:

You've probably heard a couple of friends and maybe even said this yourself: 

Huge snow storm blanketed the mid-atlantic and northeast states this past weekend. I had the lovely pleasure spending my weekend in Washington, DC where we got over 16" of snow. Thank God our hotel had an awesome fitness center and spa. Shout out to VIDA FITNESS, you have a beautiful facility. Check them out and follow them on Twitter.

We're into the heart of the holiday season and you know what that means - company and family/friends holiday parties, more sweets and treats, and of course good times and memories. The only bad part is spending less time at the gym working all the holiday foods off. 

Pre Race:

It's Tuesday, but I wanted to release my latest playlist for Music Monday, a weekly trend on Twitter. A lot of remixes and mash-ups get me running longer and definitely gets my heart rate up. 

The gym got the best of me yesterday and I am paying the consequences today.  Concisely, I got sick.  I knew I should have stayed away, but my love for working out and my continued training for my November 14 half marathon race forced me to hit the gym.

I was on Twitter the other day and I wanted to ask my followers a question: “Do you find your workouts to be different according to the change of season/weather?”

I’m mad, sad, and angry and most of all STRESSED out! Whether it is your job, school, or relationships we all have those moments of frustration. Take your anger out by exercising. The reason why I run and work out five to six times a week is that I am stressed! Just kidding. It’s not 100% of the reason. There are some days though when I just want to punch someone in the face, but I can’t and it’s just sickly wrong. So, what do you do to relieve the pain - stress? The first thing that comes to mind (well besides venting to your best friend) is to exercise!

It’s Music Monday on Twitter everyone. I decided to bring back my new exercise playlist. I get a lot of hits and I am excited to share with you new music that will get you running the extra mile and get the juices pumping on your next workout:

Saturday October 3, 2009 was the Richmond, Virginia Capitol Ten Miler. Over 600 local runners came out to the first city event.  It was unusually warm 93% humidity for October and my mistake for wearing a long sleeve Nike technical shirt. No worries, it wasn't going to phase me. 

Recently, I injured my back over the Labor Day weekend, which prevented me from lifting and running. I went to the ER with a friend and got my blood work and x-rays done and I was prescribed Flexerill, a strong IBUProfen. I went crazy; we all know being laid up because of injury is not fun. I usually work out five to six times per day and not being able to run at all for at least a week drove me insane. So what could I do, besides take it easy?