TW Training and Wellness

Registration is now open for the April Strength for Runners Challenge! More details and sign up at https://www.twtrainingwellness.com/april-strength-for-runners-challenge!

Get ready for a bunch of athlete spotlights coming your way in the next couple of weeks 🔥 First up is ! Jess and I have been working together for just shy of a year and in that time she’s been more consistent than ever. She hit her highest mileage month back in June, she’s become more skilled and confident with her pacing, and this weekend she hit a new 10K PR at our team race 🎉 More importantly, I’ve seen a ton of growth in the mental part of the sport - her reflection and notes in , as well as our texting convos, allow us to troubleshoot when workouts don’t go as planned, move around workouts when life happens [cuz a lot of that has happened this year] without feeling like something is wrong, and continue to make progress toward goals. Those goals may have changed many times this year cuz it’s 2020, but the beauty of running is there are so many different goals you can work toward depend on what motivates you 💯 Looking forward to seeing what else Jess achieves before the end of the year! 🙌🏼

Yesterday was a pretty amazing day 🔥 With the majority of real races canceled this year, I wanted to organize something for the athletes to still look forward to, and since many are based in DC, we did a team race with 10K, half marathon, and marathon options [some participated from afar too!] 👟 There were PRs, first time marathoners, first time 10K’s, overcoming mental and physical challenges, and most importantly, supporting each other through it all. Community is a big part of my coaching, especially in the group program, and while most of that community building was done online this year [and will continue to be for awhile], you wouldn’t guess that from yesterday’s event. Scroll through for a few pics and stay tuned for individual athlete spotlights 🎉

🌟ATHLETE SPOTLIGHT🌟 The is a special race, and even more so when it’s your first one. When the iconic race turned virtual like pretty much every other race in 2020, it was a seemingly easy decision for that she was going to run it instead of getting a refund 👟 The only goal was to enjoy the experience and not look at her watch/run by feel, and that’s exactly what she did with her family there to support 🎉

Running a solo marathon is no easy feat, and I’m so proud of Florie for completing what she set out to do back in January when we started working together 👊🏼 I’ve seen so much growth in her as an athlete - both mentally and physically - and I’m happy she was able to end this training on a high note! Congrats and enjoy some much deserved rest!! 💙💛

Can we call it if there weren’t actual medals involved? I say yes 😁 Members of the crushed it over the weekend - setting new PRs, cheering for each other both IRL and virtually, and showing off their hard work from this year. We all know that it’s been a challenging year and motivation sometimes is lacking, but my athletes continue to persevere, put in the work, and I’m so proud ☺️ A few shoutouts to note [not all pictured but swipe through to see some!]:

🔹Kat, Mike, Hope, and Rashel - new half marathon PRs 🎉
🔹Lisa - 5K PR 🎉
🔹Sarah - fastest 5K since February + being an awesome cheerleader 🎉
🔹Jess S - finding an actual 5K on vacation and signing up! 🎉
🔹Tiffany - negative splits for her half 🎉
🔹Jess V - wasn’t racing but still ran strong and steady 🎉
🔹Mandy - ran her scheduled miles and then volunteered for a water stop 🎉

How did you get after it this weekend??

Who’s ready for speed work?? 👟👟 Tracks are starting to reopen, and I’m putting the finishing touches on the training plans for the Summer Group Training Programs, which start in LESS than a WEEK!! No matter your level, there’s a group for you:
🔹Distance Racing: you’re working toward a fall race of 10+ miles (half marathon, marathon)
🔹Build and Grow: you want to focus on building [or maintaining] your mileage and the 5K-10K distances. Great for new runners or returning after a break!
🔹Need for Speed: you just want a structured speed workout each week to mix in with your routine .
All programs will include speed work, which is differentiated based on your level. If you’re starting from zero miles, a few striders or hill sprints are appropriate, whereas if you already have a steady base of miles you’ll be doing interval work to start. Also, all programs can be done from anywhere! Supports will be virtual, and if you live in the DC area, you will be invited to small group practices for speed sessions [and potentially long runs at some point] 🙌🏼


Questions? Ready to sign up? Click the link in my bio [www.twtrainingwellness.com] to learn more and sign up! And feel free to DM with questions! 💯

Are you considering joining a TW Group Program but not sure which is right for you? Hopefully this chart will help! The biggest considerations are your goals for 2020 and where you’re at now with your running:
🔹DISTANCE RACING is for anyone who wants to build up to a 10 mile - marathon distance in the fall. Your current average mileage is between 10-30 miles/week [plans are leveled based on where you are starting from]
🔹BUILD AND GROW is for anyone new to running, inconsistent, or wants to focus on maintaining a base around 15-20 miles/week. Your current average mileage is less than 15 miles/week [plans are leveled based on starting point]
🔹NEED FOR SPEED is for anyone who just wants a structured speed workout each week to mix things up but doesn’t need a training plan. You should be doing some running already but mileage doesn’t matter.

All programs include a weekly strength session, weekly team email with tips and resources, access to ask me questions, and an awesome community of other runners. It’s all virtual, and if you live in the DC area, there will be an opportunity for in-person practices as we start to open up. Over 20 people have signed up so far for one of the 3 programs! Will you be next? 🤔 Click the link in my bio to sign up and feel free to DM me with further questions! Programs start June 22! 👊🏽

Community is a big piece of the TW Group Programs. Running is often thought of as a solo sport, but running is HARD and having a supportive team cheering you on for victories big and small, and keeping you accountable, helps you continue working toward your goals. Group Programs combine having a coach (me - Coach Tammy) to guide you throughout your training process with differentiated training plans/workouts, ongoing running tips, support with injury prevention, and access to answer any questions that come up AND a private group to communicate/support with team members, DC area practices once allowed, and team events [virtual and in-person] 🔹
Training for a race or want to build to longer distances this year? The Distance Racing program is best for you. In the event that races are canceled, I will be holding virtual races with our team, as well as a few supported courses in DC for our team on big race weekends 🔹
Newer to running/coming back after a long break or want the structure of a plan without the long distances? Build and Grow was designed for you!🔹 Don’t need a training plan but want some structured speed workouts to help mix up your running routine? Need for Speed is for you!
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There’s a reason why people have been with the program for 3, 4, 5 seasons...if you follow the training, you will get results and if you engage with the team, you will have a new running family 🙂 .
Programs start Monday, June 22! Until the 14th, I’m donating $10 from every registration to . Let’s get these miles and get after those goals! 👊🏽

We back like we never left 👟💯 Summer Group Programs start in less than 2 weeks, and I’m excited to announce that $10 from every registration until Sunday, June 14th, will be donated to 🏃🏿 While there is more immediate work for change, I wanted to make a donation to an organization that empowers underserved youth [majority black and brown children] to get into running, which is what Teens Run DC does. Not only can running change a person’s life, but the sport also needs more diversity, and starting them young is more likely to make lifelong runners 👊🏽

There are THREE Group Programs to choose from - I’ve included a short description below, and you can learn more about each one on my website [www.twtrainingwellness.com].
▪️DISTANCE RACING: for runners who have a 10 mile/half/marathon in the fall or want to work up to that distance in 2020
▪️BUILD AND GROW: for runners who are new to running or rebuilding after a break OR want to focus on shorter distances in 2020
▪️NEED FOR SPEED: for runners who have a training plan/aren’t racing but want a weekly speed workout to mix things up

All of these programs include a weekly team email from me with support and motivation, a weekly strength session + office hours, a private group to communicate with your team, and if local to DC, invites to in-person practices once we’re able to safely get together. The first two also include a training plan with individualized paces and starting you from you’re current fitness level.

Who’s ready to get after some goals with the in summer 2020?! 😁💪🏼