Been a long time...

Phew. It looks like the last time I blogged was at the beginning of 2015. The biggest update is that I'm back in the Methow. If you are over for the weekend, please let me know, and if you're in the valley, come on back. I'm practicing in Mazama in the same office I was in before-come say hi!

I have a lot of things going on in the running/coaching realm, including a new strength class at Winthrop Fitness on Thursday mornings at 6:30am, some training groups starting in Seattle, and group runs both in Seattle and in the Methow. Check my other site for more details.

I hope to see you soon!

 Happy fall!

Happy fall!

Seattle Mountain Rescue Benefit

I've been running trails for about 15 years now, and luckily have always made it home when I planned to (or at least within a couple of hours because I was having too much fun). Because we trail runners tend to go fast and light in comparison to hikers and other outdoor enthusiasts, if the weather turns or something happens at one end of a run, things can turn bad pretty quickly.

Megan from High Heel Running Group organized an event happening Saturday that is sure to be loads of fun, informative, and a great way to give back to Seattle Mountain Rescue, the local all volunteer group that saves many a trail runner each year. I donated a massage gift certificate to the auction, that will also include all kinds of good stuff, for a great cause. Come out to show your support! Tickets are still available here.

Gift Certificates

Well, it's somehow the holiday time of year again, and I for one, can not believe where the time went. I have a hunch it won't slow down much, though, so I'll just leave it at that and try not to mention it in every post. 

 Nikki's favorite time of year.

Nikki's favorite time of year.

So, what to get the athlete in your life that has everything? A massage of course! It helps with recovery, can nip an ache or pain in the bud, or speed up healing of an injury after it's taken hold. With the new year approaching and as such, a new year of training, it's the perfect time to remind your loved one to take care of the ole bod so as to be able to run/ski/bike/underwater basket weave to their heart's content.

I'm running a special for 60 minute gift certificates from now until December 24. Buy as many as you want for you and your loved ones for $70 each. To make it super simple, you can buy them here. Then, if you want an actual hard copy certificate, just email me and I'll send one either to you or the lucky recipient.

I wish you happy, stress-free holidays and hope to see you soon!

 

Running Tunes

As I was running this morning through a torrential downpour (at least by my eastside standards) through Carkeek park, I was quite pleased to have all the new music I recently purchased.

Often listening to music is much more distracting to me, and quite annoying, actually. I'm always looking for that perfect balance of upbeat and background tunage. While some songs are great for racing or hard workouts, it's nice to have some music that becomes a soundtrack rather than center stage.  Here's what I've been loving:

  • The new Phatogram, Voices (the previous, Eyelid Movies is also quite good).
  • Santigold, Master of My Make Believe-not new, but I had forgotten about it.
  • Frazey Ford (the lead singer from one of my favorites, The Be Good Tanyas), Obadiah
  • School of Seven Bells, Alpinisms-also not new, but a perfect running partner. They were inspired by mountains and alpinism when they made this album. How can you not love that? The album cover is also amazing.

Favorite running music...Go!

Group Workouts

Hard workouts are always more fun (and usually more effective) in the company of others to encourage and push you. Starting September 22nd, I'm offering group coached workouts on Monday and Thursday evenings at 6:30pm and Friday mornings at 8am. We'll do a variety of different workouts (hill sprints, track, tempo runs, intervals, technique work, drills, strength, etc.) that can improve your running, increase your strength, and decrease the potential for injury. And: they're FUN!

 Working on running technique before some hill work.

Working on running technique before some hill work.

Mondays will be at various venues in the city to work on speed and strength including Interlaken, and the Arboretum. Thursdays will be at Greenlake/Woodland Park, and Fridays will be on trails to conquer hills, usually at Cougar, Squak, or Tiger mountain.

Monday 9/22-Greenlake-meet by the north tennis courts

Thursday 9/25-Green Lake/Woodland Park (meet by the north tennis courts)

Friday 9/26-Cougar Mountain, Red Town Trailhead

Sessions are free through 12/1. Email me (alison.naney (at) gmail.com) if you'd like to be put in my email list to be notified of the workout locations each week.

HHRG Deception Pass Training

 Photo courtesy of Elysia Pitt.

Photo courtesy of Elysia Pitt.

I first found out about the High Heel Running Group (HHRG) when I was planning a trip to Seattle and asked a friend about going on a run. She wasn't free to go, but said there was a group that meets every weekend for a fun run at Cougar mountain. Then I met several women who frequented the runs at my Running and Yoga Retreats; virtually met the woman who started it all; and looked forward to getting back to Seattle where such a group exists to introduce more women to the sport in a supportive and fun way.

Now I'm here and was beyond excited when asked to help women train for the upcoming Deception Pass 25k in December. I put together a training guide to help group members complete the race with confidence. This is for everyone. If you're just starting running, you'll do less running, if you've been keeping mileage up this summer, you'll do more. There is a variety of workouts to keep things interesting, and a group run each week to check in on how everything is going. If you're looking for something more specific to your needs, ability, and schedule, check out my comprehensive coaching and HHRGers will receive a 15% discount.

Without further ado, here's the page for the guide. Hope to see you out at Cougar on Sunday the 21st for the first group run!

New Space and Special!

I just moved to a new space that I'm loving. It's a quick, easy bike ride from home and has an entire wall of windows, which makes this small town east-sider quite happy. I'm excited to be in the Phinney/Greenwood neighborhood where good food, coffee, and treats abound. My office is next door to Mai Thaiku and two doors down from El Chupacabra (that happens to have a great happy hour). Eight Limbs is just up the block, so it will be nice to have the option to drop in on a yoga class on my way home from work. Or ice cream (or beer for that matter) at Bluebird.

I increased my availability which is reflected on my online scheduler, but just as before, if you don't see something that works with your schedule, shoot me an email or give a call and I will try to accommodate.

To celebrate the move, I'm offering a special rate of $75 for the month of September, for an hour massage or an hour gift certificate. Please help me spread the word!

 (please ignore/excuse the blurry-ness)

(please ignore/excuse the blurry-ness)

I hope to see you soon!



New Mama Running and Strength Class

New Mama Running and Strength Class-Capitol Hill

That bundle of joy is exactly that, but not without some huge changes...

6-week series Sept. 10- Oct. 15 $120
11am-12:15pm at Fleet Feet Seattle
Helping new mothers get their running muscles and mojo back:

  • Learn core and other strength exercises to get you safely back to running after having a baby
  • Running technique work
  • Bra-fitting session
  • Self-massage clinic
  • Meet other new moms
  • Class size limited to 8, for plenty of one-on-one coaching and feedback

The sessions will be at Cal Anderson and Volunteer Parks. The focus is on strength, so all running levels are welcome. We will meet at Fleet Feet Sports to begin and end each class.

*Note: this is a strength and running exercise class and is not intended as physical therapy in any way. Please check with your doctor before signing up.

If you pay by check, please make the check to: Methow Endurance, 739 N. 97th St, Seattle, 98103.

You can also pay by credit card via PayPal (with an additional $5 processing fee).

Questions? Email Alison at alison.naney(at)gmail.com