Winter can be the best time of the year to focus on fitness. By taking your training indoors you can focus on new muscles, create time to stretch, and build strength to increase your speed come spring time. Just ask the pros - or sit back and take notes because we did for you! Below you will find key workouts from experts we know and trust who are excited to share their favorite workouts with you. And you can snatch up their indoor styles at Take it Inside.

LITTLE WING
Oiselle's Pro Training Group in Bend, OR

Treadmill Cardio
Put the incline on .5-1% to better simulate the muscles used while running on land. Some people like to run before they lift, but our team always runs afterwards so we can be fresh for weights and learn to use our endurance on the run by being a little more tired going into it.

Tadas
Start with a front plank on your hands and then rotate up onto one hand and twist your spine to reach your other hand toward the ceiling, getting most of the rotation from above the hips, then come back to a plank slowly and rotate the other direction. Repeat 5-10 x per side. This is good for core strength while challenging your body with rotation.

Deadlift
This is an amazing full body exercise and you can start with a bar with no weight on it. It's best to watch a youtube video or two for proper form, but the basics are you hinge at the waist without bending your back at all to lower the bar along your legs to the knees or just below, and then you push through your heals and thrust your hips forward using your 100% booty. We don't lift the bar from the floor, as is traditional, but as runners you get tons of benefit from lifting from a rack at about knee height.

Hanging Knee Raises
Hang from a bar anywhere in the gym. Without allowing your body to sway back and forth, bring your knees up to your chest one at a time while keeping the other leg completely straight and pointed at the floor, and then alternate 12 x each leg. Then take a break and do 12 x knee to chest and back down with both legs at the same time. In order to avoid swaying, you have to activate the muscles in your whole body, from your hands to your shoulders to your back to your tummy.

Plyo Box Jump Ups and Jump Overs
These are great for building power, speed, and spiking your metabolism! Place a plyo box or one of those adjustable step aerobics things in an open space. Start with a short box and work your way up. Stand with your legs shoulder width apart and then quickly load your legs up and double leg hop up onto the box, landing pretty quietly and then stand up straight. Step back down slowly one leg at a time and repeat 10-15 x. For the next exercise, load up your legs the same way and double leg hop up and over the entire box to land on the other side softly, bending the knees to absorb the shock on landing, and then stand up straight. You can do back to back boxes in a row, and higher boxes with practice! 

Spiderman Planks
Do a front plank on your elbows and then without moving your torso, lift up one hand and reach it forward straight front of you to lightly touch the ground and then place your elbow back into plank position. Alternate this way left and right. 15 seconds is challenging at first for most, and practice working your way up to 30 seconds.

Bosu Battle
If you have a gym buddy, set up two bosu balls 3 or 4 feet apart and each of you balance on one leg. Then like playing chicken on someones shoulders as a kid in the pool, use your hands to try to slap the other person off their bosu ball! Anything goes! Repeat best of 7. If you are alone, balance on one leg on a bosu ball and move a medicine ball around with your arms to challenge your balance. Work up to 1 minute per leg.

JAY DICHARRY
Author or “Anatomy for Runners”

Yup, it's that time of year again. The time that every magazine out there starts talking about the "best exercise runners should do this winter"...and in a few more weeks, this will turn into "the best exercise you can do to run yourself into a fast 2015!" Well, I'm going to take an opposite slant here. You see, as runners, we have to remember two things. First, exercise for wellness and for performance can be (and should be) fun! Second, running is a pretty linear activity. It's a lot of the same thing over and over. And that doesn't develop the body comprehensively. Well-rounded athletes learn new skills, news ways to develop strength and coordination, and this all translates into improving your running stride.

So what should you do this winter? Here's a challenge - find something fun, that you HAVEN'T done yet. About half of you likely already do yoga or go to the gym, let's think beyond that. Maybe try some rock climbing at an indoor rock gym? Cross country skiing anyone? How about joining a master's swim team in your area? Already a swimmer....try water polo! Sure, new challenges are always scary. But facing challenges, and growing from them helps our mind as well as our body. And you might even have fun while doing it!

ERIN TAYLOR
Founder and Head Coach of Jasyoga, located in Seattle and London

Winter is a great time to get after it at the gym, but don't forget that recovery is just as important and equally as productive as your workouts. Dedicating just five minutes to re-lengthening tired muscles and calming your nervous system will significantly impact the way you recover, and ultimately the way you feel and perform — not to mention avoid injuries. Legs Up the Wall is optimal post-sweat sesh because it recirculates the blood and helps to drain excess fluid front your legs, stretches your hammies, relaxes your low back, and much more. So, get after some Legs Up the Wall this season!

Hit Reset Like a Pro:

• Just what it sounds like: Lie on your back and put your legs up a wall. 

• Get as close to the wall as you comfortably can with your butt still on the floor.
• Keep your knees bent a little and turn your feet away from each other slightly.
• If your legs feel like they’re “engaging,” back away from the wall until it feels easier.

• Your neck should be able to rest in neutral aka if your chin is higher than your forehead when you lie down, put a towel or sweatshirt under your head to help lengthen the back of your neck (believe me, this is worth it).
• Rest your arms in a goalpost shape or along your sides with your palms facing up.
• Breathe deeply.

STEPH ROTHSTEIN
Oiselle Pro Runner

When the temps go down, often times so does motivation. I use winter as an excuse to get in more strength work at the gym. The gym is warm and you can work up quite the sweat by strength training. My go to exercises for building a strong core, back, and hips include:

• Single Leg Squats
• Bird Dogs
• Planks - front, side, supine
• Lunges
• Dead Bugs - lie on your back with legs up at a 90 degree angle dropping your legs forward with option to hold a ball and reach your arms back. The key is to keep your ribs down, core engaged so your back is flat on the ground. 

These are basic body weight exercises that if done with proper technique should ward off injuries and keep the most important component to you running, the core, strong. I would go to the gym to perform these 5 days a week, devoting 30-45 minutes. The key is to keep your ribs down, core engaged so your back is flat on the ground. Start with 2 sets of 20-30 sec planks, 2 sets of 10 reps of: bird dogs, dead bugs, lunges and single leg squats. 

SARAH LESKO
Family Doctor and Running Coach

Eccentric Hamstring Exercise
Concentrate on firing glute of planted leg throughout motion. Extend posterior leg up to parallel with ground. 3 sets of 10-15, start without weight until perfect form, then gradually add weight until 15 pounds each hand. 2-3x/week. (First in video)

Eccentric Calf Raises, otherwise known as stair drops.
One-legged stance, keep foot flat, slowly drop heel over edge as low as it will go, then raise back to flat. Start with 3 sets of 10 each leg, once you get to 3 sets of 50 each leg you will be superwoman! 3-4x/week. (3rd in video) 

Katron Jacket
In Bend, the winter "uniform" is a puff jacket in bright colors with evenly stacked padded lumps that look a bit too much like shiny sausage casings for my liking. But the Katron is like the rock and roll, motorcycle chick version of a puff jacket, and it looks damn good. Since it isn't bulky, it's ideal for running in 25 degrees or below. (Lauren is also wearing the Big O Hoodie)

Big O Hoodie
50% of my life is spent in a Big O hoodie, most of the time bra-less in my house. It's my PJ's. It's my architectural and artistic layering piece. It's my toss-on-after-a-workout-after-peeling-off-all-soggy-clothes item. It's soft and durable and covered daily with toddler boogers and food, and somehow washes up even softer. A really nice gift for a mama runner.

Go Joggings
I'm particularly biased when it comes to these because they were one of the first pieces I got to work with Sally on when I joined Oiselle. They are classic and subtle and don't pinch in anywhere. The placement of the seams are incredibly flattering, but it's hard to tell without seeing them on your own body. These are my favorite leggings hands down, and this season the fit is perfected even more. I straddle XS or S for pants, and in these I go XS. 

The Win Long Sleeve Top
"You look too pretty to run in that!" That's what my friend Jess says to me whenever I wear this top. And that's the thing...you CAN run in it, fast. It is my go to for 40-55 degree weather because it keeps you warm at the beginning but has enough mesh to keep you cool as you start to sweat. I love this in cream because it looks ridiculous with jeans and my black boots, in a good way. Like an ow ow way. (Lauren is also wearing the Go Joggings and Verrazano Bra)

Hayward Track Pants
Always in my gym bag, these pants are used constantly and rarely washed, but you can't tell. They can take a beating, stretch in every way possible, and fit perfectly. They are the layering piece I warm up in, or use to double up over tights on really cold days. Despite my best efforts I have been unable to rip them, stain them, or wear them out. They can do anything.

Chevrona Bra 
There aren't a lot of patterned bras out there that aren't uber girly, so when this (and the off-the-grid) came out I was super excited. It feels urban and somehow of-the-Earth at the same time. You know that sports bra you can't seem to get rid of even though you've worn it for 10 years and it's falling apart? That's this bra. Sorry sis, you'll never see it in my hand-me-down box. (I'll be gifting this one a lot this year.)

Cable Knit Arm Warmers
Takes the nerd out of arm warmers. Or maybe just replaces it with the cable knit sweater wearing variety. Either way, I'm all kinds of nerd so it's nice to have some style diversity. They stay up, they are really warm, and people are always like "whoa!" when they see me wearing them, which I don't hate. :) Ideal gift for my run buddies who are always under or over dressed, and can't seem to figure out the concept of transition pieces.

Shop all of Lauren's Pro Picks.

Our design team knows Oiselle gear best. They are involved in every part of the process of style creation - from dream and inspiration to design and creation. They are our #flystyle specialists. This winter the design team's cold weather styles are on the next level, from Wazzie Wool to the Katron Collection. Katron gives us a behind the scenes as she designed the Katron Collection jackets! Plus find out our designers gift picks this holiday season.

From Designer: Katie "Katron" Dalzell

Every Christmas, my brother, Eric, gifts me a new lightweight puffer jacket. He's an amazing mountaineer, mountain biker, skiier, fly fisher, and overall outdoor enthusiast. He's also worked as a buyer for an outdoor clothing retailer. Needless to say, Eric knows a thing or two about a great technical jacket. This year, I told Eric that I won't be needing a new jacket for Christmas. Hoping to make my brother proud, I showed him the three new styles from the Katron Collection. I pointed out that they have Primaloft synthetic insulation (the best in the industry and great for sport), custom logo hardware, they're warm and water resistant, lightweight, removable hoods (jacket + vest) and all styles have a generous supply of pockets.

The lightweight puffer is a Seattleite staple, so it made perfect sense when Sally first mentioned back in February 2013 she'd like to get into outerwear. Having been brought up in an outdoor gear obsessed family, and over a year of living on the road in a camper van, I was excited for the opportunity and challenge of designing an outerwear collection with the quality and technical properties to fit in with the best in the industry, but with designs that would stand out. Our Fall 14 concept is all about moto and bold, geometric lines, and the Katron Collection is a reflection of this. Also our graphic designer, Jason Gomez, had recently created the feather arrow graphic that has become a Oiselle icon. The stitch lines on the Katron styles emulate this, and are some of the first styles to be inspired by the Oiselle arrow. 

Since outerwear would be new terrain for us, we were diligent in finding the right fabrics and an experienced outerwear factory capable of making more complex designs. We sought out fabric that was both technical and beautiful, and landed on a beautiful ripstop nylon/poly blend with a subtle grid pattern and just the right balance of matte vs shine. We worked with Primaloft to select the perfect insulation in the right weight. We found a knowledgeable and skilled factory. We designed and developed our custom snaps and logo plates through a company based in LA. 

After a year and a half of development, it felt great to get his seal of approval. Now, I'm going to pass on the love and gift all three styles from the Katron Collection this year. I know that these styles will not disappoint. With three styles to choose from, there is something for everyone. Without giving away which of my friends are getting what, here are my picks. The girl who has everything is getting the pullover, because I know she won't have anything like it. My most active friend is getting the vest, so she can layer it how she likes. And my best and most stylish friend is getting the Katron Jacket, because it's my favorite and because she will be able to pair it with the best of her wardrobe, both for active wear and lifestyle. 

And because I can't just choose one, I'm also gifting the Portman Pants because they are the little black dress of running tights, but with a twist. The pintucks and moto-inspired styling make them stand out from the rest, and they are versatile enough to fit in any wardrobe. 

From Designer: Sally Bergesen

My top pick would be the Moto Lesley Tights. I love these because they are the result of a "happy accident" in the design process. Typically, we create a style, review first prototypes, and then continue to update and review new samples as we get closer to production. During this process, if the factory does not already have the selected fabric, they will use substitute fabric (in other words, something similar that happens to be sitting around the factory cutting table). 

In the case of a new design, the factory sent us a prototype using the thick heathered fabric currently in the Moto styles, though it was not our chosen fabric. Although we knew it was substitute fabric, we fell in love! And that was the beginning of a beautiful relationship...and two new Fall 14 bottoms. As the topper, I love them even more now that I've run in them many times (I own two pairs of the knickers and one of the tights). The compression, the fit, the way they feel dry even after a sweat fest, makes them my new go-to winter bottom!

From Designer: Kami Beckendorf

For the perfect style to complete any look, I would gift the Wazelle Long Sleeve. Not only does the seamless construction make it amazing to run in, but the simple details give it a look that can easily be dressed up for a night out or paired with jeans for a more casual setting. A must-have for any wardrobe!

From Designer: Nelle Horsley

My top pick: the Livinit Jacket! There's nothing better than receiving a cozy zip-up that feels like a big hug. I love that the collar stands up, working as a warm and non-restrictive layer around your neck. The inventive raglan seaming gives this classic fleece an exciting update, and the pockets are roomy - perfect for warming up those cold hands post-run. It's perfect as a layer under a raincoat (what I will be doing this rainy Seattle winter!), or thrown over a Lux Funnel Neck for lots of warmth. Your giftee will truly Livinit!

The impending offseason and holidays present an interesting challenge: Our bodies crave rest, yet end-of-year happenings require us to be “on.” The solution? Slow things down in your head. Taking a few minutes daily to meditate will help to “reset” your nervous system and facilitate some well-deserved healing, especially after your fall training. Plus, there’s nothing festive about being frazzled. Consciously setting your internal state will help you feel steady, regardless of what’s happening around you.

While first thing in the morning is optimal, keep it real and make it happen whenever it best fits into your schedule…

Ease Into the Offseason Meditation

1. Set a timer for as much time as you’re able to spend — try starting with 5 minutes and add on a minute each day — so that you won’t wonder what time it is.
2. Sit on a bolster or a couple pillows from your bed or couch so that your hips can relax and you can sit up tall. Or, lean into a wall or sit in a chair if that’s more comfy.
3. Close your eyes begin to notice your breathing.
4. Take a deep inhale… a slow exhale… continue to deepen your breathing.
5. Once your breathing feels steady, notice how you’re sitting and allow your musculature to relax a bit more. Soften common tension spots like your belly, your jaw, and your forehead.
6. Once your body feels more calm and steady, start to slow things down in your head.
7. Take a deep inhale and pause/hold your breath for a moment as if you’re only able to hold one thought with that breath… then exhale slowly, letting it go. Again: deep inhale perhaps with a different thought… then exhale, letting it go and moving on to the next.
8. Continue to more space between each one of your thoughts.
9. When your timer goes off, breath naturally and take a final moment to notice how you feel.
10. Smile, and choose for that feeling of ease to set the tone for the rest of your day.

Join us on Twitter and Instagram Thanksgiving through New Year’s Day for the #holidaysEASEon — subscribe at jasyoga.com/blog for the deets! 

Ah wool. For me, it’s in the firmament of what I think of as marquee materials…wool, cashmere, leather, stainless steel, (chocolate?) Materials that are classic. That stand the test of time. And that are worth the investment.

While I never ran in wool as a kid (and didn’t think of it as a fabric for sports), I knew its life saving powers in the outdoors. A thick wool sweater was always a must-pack for trips through Yosemite. Wriggling into its warmth after a swim in a glacier-fed lake was like the ultimate transformation…to warmth, to comfort, to happiness.

Later, when I married a cyclist, I learned about wool in sport. The road racing crowd, often rich in time (who goes on 5-hour rides?!) was always poor in cash. These car-sleeping, vagabond roadies would hit up the local Goodwill and buy wool and cashmere sweaters on the cheap, using them as base layers on long, frigid rides. I still smile when I think about bulky cycling dudes stretching into cast-off old lady sweaters. But they worked. The weight to warmth ratio, stink resistance, and ability to dispel moisture is completely unrivaled by any synthetic fibers.

Then there was wool in my running. As a lifelong runner, I’ve been an avid Smartwool socks wearer. And I’ve had the occasional baselayer from varying brands. But from a design perspective (color, silhouette, detailing), most products left me cold. For whatever reason, I feel like the major wool producers have failed to innovate in design, primarily color and silhouettes. The predictable half zip top. The oddly thin long sleeve crew neck. And a color palette stuck in a range of purple, mossy green, and baby poop mustard? At the very least, it’s been nice to see stripes popping up here and there.

In the Summer of 2013, wool and Oiselle finally came together! While at Outdoor Retailer, our design team discovered one of the best wool suppliers out of Auckland, New Zealand. This supplier is known as pre-eminent Merino specialists. And their collection includes an amazing array of wool and wool blends that had been proven in the performance space.

And thus, Wazzie Wool was born.

The benefits of the wool selected for our Wazzie Wool Sweatshirt and Baselayer:

High Merino content (93% Merino, 7% Spandex)
Merino Sheep have a very light and breathable coat that allows them to stay comfortable in both the winter, as well as the hot New Zealand summer. That makes it ideal as a performance fabric, helping runners stay warm when needed, but with superior cooling qualities.

Wazzie Wool has a complex structure with a hydrophilic (water holding) interior, known as the cortex and a hydrophobic (water repelling) exterior, known as the cuticle. Our wool will absorb perspiration without making you feel damp and uncomfortable, with the added benefit of being naturally water repellent.

Responsibly sourced
Wazzie Wool is only sourced from high quality Merino farms in New Zealand. Merino specialists work with local suppliers to ensure quality at all points in the supply chain, from the farm to the mill. Ensuring that Oiselle apparel is as responsibly sourced as possible is always a top goal of mine.

Easy wear and wash
One of the things I wanted for our wool was simplicity in care. While I often recommend people baby their performance apparel, simply so it lasts longer, I myself don’t choose to do so. My schedule is just too hectic. So my goal with Oiselle is always to produce apparel that can go in regular wash and dry cycles. After wear testing Wazzie Wool, I found it can endure exactly that. After multiple washings (warm wash, tumble dry low), the garment maintained its size and fit. Having said that, again, if you want to maintain as good an appearance as possible, I recommend regular wash and line dry. Heat is hard on everything, no matter the fiber.

Design detailing
The “origami wing” pattern you’ll see on the Geo prints is an exclusive Oiselle design created by my friend and co-conspirator Jason Gomez. It embodies a style I’m constantly yearning for…beauty + strength. An aesthetic of fem fierce…elegant, but also a little dangerous.

I hope you love Wazzie Wool as much as I do. It has truly been a labor of love to create it, and if it keeps you warmer, dryer, happier (and feeling fly) then success! Do let us know your thoughts. And as always, you wear it best, so please send pics with #flystyle. I’ll be looking for ya!

Happy #rungiving week! One of our favorite times of the year when we shift our focus to celebrating fellow runners with random acts of kindness. Doesn't get much better than that, right? Last year we were inspired by everyone who took part in the challenges with us. This year we hope you join us again in spreading the run-love with daily challenges to give back.

Follow Oiselle on Twitter, every morning at 6am PST we'll tweet the challenge of the day. Retweet (and follow) to be entered to win. Each day has new prizes you won't want to miss listed in the 'pin-able' poster below. We love seeing your challenge completed so feel free to tweet us photos, just use the hashtag #rungiving. And most of all, thank you for being who we are most thankful for this season. We love you run family! 

We have such a great community of masters runners. Living in the Pacific Northwest we have witnessed first hand two of our team members be the leaders in our racing community for years: Regina Joyce, a standout distance runner at the University of Washington, a national leader for years and then a dominant figure in our local runnning scene as well. Along with Regina we have watched Susan Empey win hundreds of road races around the PNW and throughout the country. As our team has grown over the last several years we have found inspiration from all of you. Thinking of all those years of experience between our masters women we knew that we needed to start collecting and sharing their expertise! This is our first round of  “Ask a Master” and if you want in on a future round email drlesko@oiselle.com.

Meet our masters women!
Susan Empey (45)
Jenny Hitchings (51)
Sarah Lesko (45)
Allie Bigelow (41)
Regina Joyce (57)
Marti Riemer (45)
Jen Found (44)
Kristin Metcalf (41)
Sally Bergesen (46)

What is the biggest challenge you’ve found training as a master?
Susan: Striking the balance between the time it takes for my body to recover between hard efforts and my desire to do more and toe that invisible line.
Jenny: Recovery time. I just don't bounce back like I used to. Injuries and aches and pains just don't heal up as fast as they used to.
Lesko: Figuring out how to go hard enough to improve but not overdo it. I find I have to hold myself back when I feel good, and hold myself back even more when I feel crappy. On good days, I don't feel that different running from when I was in college, but the 2-4 days (to 3 months) that follow are way different.
Allie: being patient and waiting (and waiting and waiting) to see fitness gains. Holy cow, it seems like it takes forever to see a jump in fitness these days!
Regina: I definitely noticed my body needing more time to recover, not just from harder workouts, but in general.
Marti: It is challenging to race my own race as opposed to racing other athletes. When I am at an “A” race I often want to go for a place as opposed to a time. This can be self-defeating, depending on who shows up for the race. I am working on focusing on my personal time goals and not my competition.
Jen: Expectation management! It's hard to put the past in the past and realize you can't train like your 20 year old self. Setting new goals and being happy with changing-lowering expectations can be oddly gratifying. Thank God for the age-grade calculator. It keeps me sane!
Kristin: Fitting in strength training and core work into my routine.
Sally: Body tightness and less time to address it.

What motivates you most as a masters athlete?
Susan: Age group stuff aside, what really motivates me is being strong and healthy so that I can continue doing what I love for as long as it feels good.
Jenny: I'm motivated by trying to stay fast for my age; to be an inspiration. To defy age in some capacity.
Lesko: I'm curious to see how fast I can make this bod run! Running with amazing women. And, I want to keep showing my middle school teams how it's done, and maybe make them turn their heads a bit when I sprint.
Allie: Two things: running lifetime PR's and just the whole racing scene. I was a truly mediocre open runner and it has been incredibly energizing to be able to race, and race well, at the national level as a masters runner.
Regina: I love to run, love to train, love to race! But as I age I realize how much I love the social aspect of running and training. Sharing this wonderful activity with like-minded women.
Marti: The feeling I get after a hard workout. I crave that feeling and it keeps me motivated and wanting that feeling more and more. I am motivated to continue running as it is the best stress reliever and mood enhancer I have ever experienced. I really feel my best when I am fit and strong.
Jen: My bad-ass masters' friends keep me motivated as well as my overwhelming desire to be the best I can be no matter what my age.  My love and passion for running is a huge self-motivator too.
Kristin: What motivates me the most at this point in my life is the feeling that I get from being fit, the satisfaction of training toward a goal and then racing hard, the comraderie of running with my running girlfriends, and the reality that I am a role model of what healthy looks like to my daughter.
Sally: Running with friends. Racing somewhere new. Oiselle apparel. Still beating some college girls from time to time! Staying healthy, sharp, and happy.

Give one specific piece of advice for other masters runners.
Susan: Dynamic stretches after every run, and regularly scheduled body work during heavy volume and/or peak race season.
Jenny: Balance. Balance your running, career, family and other joys. Make running an important part of your life, but not your life.
Lesko: After a hard effort, recover 3-4 days to absorb the work. Don't race more than once per month, even short distances.
Allie: Cross train. Don't wait until injury to take out the junk miles...do it now. Your body will thank you. And do balance work!
Regina: Enjoy the journey; have fun with it; a bad race or crappy workout is not the end of the world; be healthy in body and mind.
Kristin: Make it a priority to get together with other runners at least one time a week.
Sally: All the reasons you fell in love with running are still there. Find a group, laugh, don't take yourself too seriously EVEN IF you're a masters badass.  

If you’ve gone through menopause, how did this affect your running?
 *I am starting to go through it, but not there yet. I have no idea what to expect once I do go through menopause. Female runners don't really talk about it, and it doesn't help that I run with a lot of women 40 and under!! They have no idea. I do know certain months I'm more fatigued, moody or can't sleep well, and this affects my motivation. I just feel blah. So far, it's more mental than physical. But we'll see if that changes.
*I didn't realize how it affected me emotionally until I was well into it. Interrupted  sleep accounted for a big part of feeling I was slowing down. My advice on this one is just try to train through it - be gentle with yourself.

Describe one time in the last year you felt most powerful as an athlete.
Susan: I am undoubtedly most satisfied with completing 2 major marathons in one year, but I honestly felt like a powerful athlete competing in the Cd'A Olympic Distance triathlon this summer.  I was good out of the water, stinky on the bike (but held my own and didn't get passed by other ladies), and then had a really strong run where I was able to pass several young, fit men. It was then that I was super proud to be a solid, strong, female masters runner!
Jenny: Though I ran a 2:52 in Eugene in July, I think I felt happier and more pumped about getting the coveted crystal bowl at Boston Marathon in April for my 2nd place in age group (so many women, from so many countries and states).
Lesko: Workout with Littlewing in the Dempsey, I ran 1k in 3:05 and then 4x300m, the first one in 49 thanks to Fleshman. I felt like I could do anything! Also, Sally and I had a couple killer workouts.
Allie: Honestly, it was after I finished second at USATF Masters Outdoor T&F Champs in the 5k. But it had nothing to do with finishing second or with the time I ran and everything to do with the fact that I (inadvertently) ran a perfectly executed 5k. I was patient and calm but also more confident and in tune with my body than I have ever been in a race. There is absolutely no coincidence that this happened at 41 and not 31 or 21. All the highs and lows of my 20 years of running came together in that race and it felt amazing.
Kristin: Last spring I had a 12 week training cycle where I hit most of my workouts, kept up on the Dirty Dozen, and then raced to a "masters personal best" in the 5k.
Marti: Racing the Lake Stevens Olympic Triathlon, everything seemed to click and I had a solid swim, bike and run. It was a great feeling to put all three together and feel strong in all three disciplines.
Sally: Beat the Bridge 8K in May. Felt strong, got faster as race went on, had lots of runfamily around me, and beat up on that bridge.

What is a stretch goal for you in the coming 12 months?
Susan: Sub 1:20 for a 1/2 and/or sub 60:00 for a 10 miler
Jenny: Breaking 2:50 at California International Marathon.
Lesko: Is it possible for me to break 5 in the mile at this age? I don't know. I feel like I might be capable, but I don't know if I can keep my body healthy enough to do the training.
Allie: 17:59 5k. On paper this isn't a stretch goal, and I have an amazing Oiselle Volée teammate (Andie Cozzarelli, who is just over half my age and a badass 1:13 half marathoner) who has offered to pace me, but it's been a monkey on my back for 8 years so it's a big deal.
Jen: Race well at USATF Club XC Nationals and attempt to lower my old lady 5k pr on the track this spring.
Regina: Get back to racing again.
Kristin: Run under 19:30 for a 5k again.
Sally: Sub 1:25 half…or something else TBD!

Thank you, great ladies and stay tuned for our next "Ask A Master" column with specific training details. 

Guest blog by Mary DiBernardo

I started coaching the kids at St. Kevin Catholic School the summer after graduating high school in 2011. Like many 18 year olds, I was at a loss for what I was going to do with my life. I didn’t do well on my SATs and my running career only started to get good my senior year while training with the boy’s team. So, with no plans to go away to college and an eagerness to continue running, my own cross country coach asked me if I wanted to coach middle school.

I think she asked me because my love for running had grown into somewhat of an obsession that surpassed what my own coaches knew about the sport. I spent extra time in class reading my coach’s old Runner’s World Magazines with spreads of Kara Goucher and Scott Jurek and thought that these athletes were the most badass people in the world. How could I leave the sport so soon? And so, I accepted the offer with a full-time class schedule and working six days a week as a waitress. My friends would ask question like this of me: “Why are you doing that to yourself, Mary” and “You're getting paid for it, right?” Granted, there have been times where I have asked myself the same questions but the truth is, it has turned out to be the only thing that truly brings me complete joy in my life. If I knew one thing by the time I turned 19, it was that I going to keep coaching.

Not too long ago, I read the book Run the Edge by Adam Goucher and Tim Catalano.  In the book, a girl comes up to Tim and asks him about joining the cross-country team and why it is that her friends love it so much. He tells her that to explain what running is like would be like trying to describe the color blue to a blind man. No one can understand how great it is to be a runner until they become one themselves. They need to develop “color vision.” For reasons I cannot really explain, the kids at St. Kevin’s developed it early in life. Kids that are aged 5-14 years old sprint to meet me on the track, eager to know what the work out is going to be. Any normal person would probably ask, “What is wrong with these kids?” However, because you are reading this I assume that you are a runner and have this color vision. I don’t need to explain the exhilarating joy that comes after a run or the love-hate relationship we have with sore legs. Chances are you have been bitten by the run-bug too and have a love for it that takes priority in your life: Second to breathing? If this is the case, you must know that that same love for running in the heart of a 12 year old is something that should not be tainted. It’s pure. It’s fragile. It needs to be cared for. It needs direction.

When my boyfriend and I partnered up as a coaching team we took the needs of the kids we coached as a priority in our lives. We believed that these kids, slow or fast, could do amazing things if only they believed in themselves. With this philosophy, we have seen our kids go from being middle-of-the-pack runners to winning races. We have seen them close 200 meter gaps and hold trophies high. Then on other days, not so picturesque, we have seen them fall short of a win. Our fifth grade girls will sulk after they cross the finish line (like many runners will do) with their pink bows and high socks, tears streaming down their jerseys, wishing they could have done better. Once things have calmed down they will come up to me and simply say: “Wait till next week.” Then there it is: the reason I am a coach.

I often times wonder if these kids are teaching me more than I am teaching them. They have been my vehicle from adolescence to adulthood in a way they will never understand. Because of them, I always think twice about my actions. When I am unsure about something, I always ask myself “What would little Becky say if she saw you doing this? Seemingly overnight, I have become a role model for these little girls who have an obsession like I do with running. I have vowed to continue being a role model and give them the tools they need to succeed. And, through wanting to see them succeed, I have met an amazing group of people who want to see me succeed.

Because of these people, I have dropped back on my shifts at the local bar (I am down to 2 days now) and I have become a PE teacher. They also inspired my boyfriend and I to start our own running club called FlyRunners, in which we have found to be quite profitable in the off season.  For the first time this year, we took two all-girls teams to the Florida Youth Runner’s Association in Lakeland, FL. These girls, with talent out the caboose, trained an extra two weeks and attended two races unlike anything they have experienced in their small conference. Because of this, they got a taste for what running will be like when they get older. They experienced real competition and most of all they had a blast. If this experience in any way encouraged them to continue running after they leave me and go onto high school, then I will have been a successful coach. There is an overflow of talented runners out there in need of coaches that care.  It happens too often where kids who want to run are at a disadvantage because their program is run by those who care more about a stipend or they have no program at all.

So, if you have any extra time on your hands, you have a passion for running which I know most of you do, and want to pay it forward, my advice to you is to become a Cross Country Coach. Just like with running, I promise it won’t take more than it gives.

Last year Haute Volée steeple specialist Megan Rolland had an incredible year. From September to May she PR'd at every race she entered! You could see her confidence building from one race to the next all culminating in her qualfication to USA Track and Field Championship in Sacramento in the 3k steeple. She finished her year off by hitting the roads at the Missoula Marathon with teammate Heather Lieberg. The two of them went 1-2 with times of 1:15 and 1:17. After a much deserved break Megan started to build up her mileage and begin her next training phase. Currently she is training for the Big Sur Half Marathon on November 16th. Learn a little bit about her favorite key workouts leading up to this half.

Moving from California back to my home-town in Idaho was a big decision for me. Moving meant leaving my great full time nursing job, friends, family and the place I called home for the past 8 years. It was a decision a long time in the making. I had been thinking for awhile what it would be like to train for running full time and everything sort of fell into place this fall to allow me to try and do just that. In California I did all of my workouts and runs solo. I would get my running schedule for the week emailed to me from my coach and I would try and piece it together around my work schedule. If I was working 3-4 shifts in row I might push a workout back or move it up a day in order to complete it.  Some days I would finish a particularly grueling 12 hour shift and just skip a run altogether. I would go home and fall straight into bed trying to push the guilt aside. Since making the move my training has become more consistent than ever and I also get to workout with other runners and my coach 3 times a week! I have started doing double days which is something new to my training. I am also incorporating lifting, drills, core, everything I was lagging on the past few years. I am so happy with how my training has been going and look forward over this next year to see what is possible.

My favorite workout leading into the Barber to Boise 10k was an hour run in the hills followed by a 4 loop progression run. The loop is around a hospital with a big uphill, long downhill and flat finish. The loop is just under 1 mile. I struggle with the second half of races mentally and have been known to "check out" of a race mentally before the finish. This workout really helped me focus on producing a good long effort of hill running and then to dig deep to keep getting faster for each loop at the end. My first loop was a 6:06 and I finished off with a 5:21.

My favorite workout leading into the Lewiston 5k cross-country race was a track workout. I love getting on the track so anytime I see a track workout scheduled for the week especially in the offseason I get pumped up. This workout was 4x200, a 4k tempo followed up with 4x200. A big component of racing is being able to handle surges and moves when they happen. My best races are usually the ones that go out nice and steady with no big surprises but that hardly ever happens. Being able to train my body and mind to be able to handle surges in the race will hopefully prepare me for whatever happens in the half marathon. My tempo runs are usually always sandwiched in between shorter and faster reps to help with this.

My key workout for Big Sur was the same workout that I did leading into Barber to Boise. I ran for an hour in the hills followed by 4 progression loops. I am working on the same basic stuff but it is great to have a comparison workout at the beginning of a training cycle and then again about 6 weeks later.  It helps mentally to know I am more fit and that my times were faster and the overall workout felt much better. I started out in 5:33 and ended in 5:08.

Joining Megan at Big Sur this weekend we also have Haute Volée 10k specialist Kara Foster along with Oiselle Team runners: Kayla Evans, Paulette Ference, Marilyn Keys and Kara LaPoint. Follow along with Megan and our other Standard Chasers as we update this blog this fall! 

While one half of the country is experiencing its first real chill - including us PNW'ers - and the other half might as well be sitting in an ice box, we can only guess that running can seem a bit unbearable for all of us at times. Regardless of where you're at in training, there's one thing we all have in common this time of the year: we get sick of running! You can dread it in the moment, wish you were snoozing instead, or on a treadmill when it's 12 degrees outside...but to keep yourself motivated with your head and heart in the game, we've got just the ticket for you during these upcoming months: 'tis the season to go funning! Oiselle runners list their favorite ways to keep running fun in the frigid months. Take their advice and share your tips with us @oiselle with #gofunning!

Holiday Run Meet Ups - Becky Leung
Meet up for holiday races or if you don't feel like racing, set holiday-themed runs on days that are convenient for you and your friends! Hot beverages could be a great way for post-run get togethers.

TAG - You're it! - Victoria Freile
Spice things up by playing tag while you run, instead of intervals. This works best in groups of at least 5 with the rules that you are not permitted to tag the person who tagged you. Take breathers (aka go slow) at landmarks.

Change It Up - Sophia Duluk
A few ideas: Fartlek between holiday light houses. Motivate yourself to get out of bed in those hard pre-dawn hours with your favorite hot beverage after. Try a new meet-up like the November Project in your city to spice things up. Set goals for new routes on Strava and try to become the QOM (Queen of the Mountain).

Glow in the Dark Run - Laura Caccavo
Days are getting shorter. Pick up glow sticks from the dollar store - bracelets, necklaces, sticks, etc. all work - and head out for an evening fun run. Bonus points if you blast Ellie Goulding's "Lights."

Camera Camaraderie - Sheila Wordell
Since it's colder weather now meaning more layers and pockets, stuff your phone or camera in your pocket. Set a picture theme with your running buddies (no matter if you get to run with them or solo) such as "frozen" then compare after your run. It will help time pass on your cold run, view your scenery in a different way, and perhaps you'll find a new route via your friend's pictures.

Ugly Sweater Slog 5K Challenge - Melissa Gacek
Ugly Sweater Slog–Get teammates together to wear ugly sweaters and mock "race" a 5K, with pit stops where you endure challenges like sing a Christmas carol, drink eggnog, etc.

Holiday Lights Tour - DC Style - Courtney Dredden Carter
Run from the White House Christmas tree to the Capitol Christmas tree, stopping at the Washington Monument and a Smithsonian Museum or two along to way to snap a picture. No watches, just a camera, warm clothes (may I suggest arm warmers??) and some friends!

Coffee Run - Rebecca Trachsel
Tuck some cash in your pocket. Run a loop ending at your local coffee shop. Meet your friend (running or non) for a quick cup of joe. And then run back home chock full of warm coffee and good conversation. Kills 3 birds with one stone - a run, catching up with a buddy & a caffeine fix.

NYC Holiday Running Tour - Gabrielle Kotkov
Early on a weekend morning (before 8am if possible), run from Macy's up Broadway to Times Square, then across on 42nd Street past the Bryant Park tree to 5th Avenue. Run up 5th Avenue, past the Rockefeller Center tree and the holiday windows on 5th Ave all the way to the Tiffany's Star on 57th Street, across from the Plaza Hotel. Then enter Central Park at 59th Street and continue your run, or run to Columbus Circle to see the holiday stars in the Time Warner Building and get hot chocolate at Bouchon Bakery.

Christmas Hat Group Run - Lynda Trujillo
Get a bunch of your friends or running group to meet up wearing any type of Holiday themed hat. I participated one year with my running group and it was so much fun!! Some people made their own hats light up or bought pre-made silly ones. Bonus if you wear jingle bells on your shoelaces so people can hear you coming to spread the holiday cheer!

Random Relay - Ayesha Sundram
Pick your favorite long run route and divide it into segments, then gather some of your fun-loving running buddies, and divide them into teams. Run your own mini-relay race to get in a speed workout with friends! For bonus points, have goofy homemade white-elephant style prizes for the winning team.

Running in a Winter Wonderland - Emily Brain
If it snows, don't give up and hit the treadmill - invest in some lightweight running crampons, such as YakTrax, so you can enjoy the winter wonderland. Your regular routes will look completely different, and running in snow (with proper traction!) is both peaceful and exhilarating.

Winter RUNway - Emily Brain
In the summer you are pretty much stuck with tanks and shorts, but cold weather means LAYERS! Make runs feel fresh by creating new outfit combinations with all the fun extras like arm warmers, jackets, scarves, vests, compression socks, etc. Fashion show!

Treat Yo' Self - Lorraine Deichert
Pile on the layers and get the run done by thinking about all those post run treats! A hot shower, a hot cup of coffee, hoodies, those are a few of my favorite post run treats that pull me through those cold "I don't want to get out there, it's freezing days." Treat yo' self!

Run With Your Kids - Andrea Hallberg
I'm running with my 7 year old in his first 5K this weekend and I couldn't think of a better way to go 'funning'.

Hit The Trails - Paulette Ference
Check out a new park and run trails. Hike or slow run the hard climbs, enjoy flying on the down and flat, and don't follow your watch for pace. Appreciate the scenery and the great outdoors. The hills will give you a great workout even at a slower pace and trails can really recharge your love for running. And make sure to take running buddies with you to chat and photograph the views!

Karaoke Run - Andie Cozzarelli
Go for a long run talking only in song lyrics. When you pass other runners or people on the street greet them in song. 

Appreciate the Beauty - Jessica Clarke
Find a paved trail or bike path that is plowed in the winter. You won't have to worry about cars, and the snowy tree lined trails are beautiful.

Fun-Run Your Next Race - Ellen Moss
Make the goal for your next goal race having as much fun as possible! Choose a fun town, some fun friends, and the most ridiculous outfit you can think of. Then grab your iPhone (but leave your Garmin at home) and take a million selfies with fun, hilarious sign-bearing spectators on the course, enjoy all the bizarre refreshments people are handing out along the way, and just soak up the fun run experience. I wrote a detailed blog post on: How to fun run a race to perfection.

Ice Skate Lake Loops - Natty Plunkett
Meet up at a frozen lake or pond with at least one buddy. Start back to back, run until you meet up (big pace discrepancies = each runner goes farther/shorter). High five with a "Merry Christmas! (or Holiday/Hannukah etc)" and then flip back. Repeat until your workout is done, and enjoy watching the ice skaters on the lake!

Holiday Scavenger Hunt - Lisa Holt
Make a quick list of classic holiday items (lights, trees, etc) and while you’re out running check them off. Running with a group. Follow up with coffee/hot cocoa. Nighttime is best but wear your reflective and be bright!

Turn Running into Family Time - Jocelyn Schroeder
I'll be funning my way through my first ever XC mile this weekend alongside my daughters, ages 8 and 10. They will set the pace and I'll be running and cheering right beside them!

Off to the Treadmill Races - Michelle Witten
Winter training and treadmills kind of go hand-in-hand in Ohio. To liven things up a bit, grab a friend or friends and head to the local gym. Commandeer side-by-side treadmills and have a treadmill "race" to see who can run the farthest in 30 minutes. It's great speed training with some friendly competition that won't freeze your lungs.

Winter XC Races - Leana Keto
In Calgary we have a series of lowkey winter XC races. They are only $10 and there are soups and desserts for runners after the race. Kahtoola Microspikes give you the traction you need to tackle icy, snow packed trails. Great for getting off the road and building up some strength!

Friendly Competition - Sun Torke
In Milwaukee, we have a winter running series with races (5k and 10k) once a month from October-March. It's super fun to see familiar faces at each race and is great for staying motivated to train - you want to stay competitive to try to earn a coveted series prize! It also helps break up the winter months and before you know it, March and spring have arrived!

Group Run and Breakfast - Kelly Wilson
Meet up with some friends that are crazy enough to run in the winter cold as well. Have plans to meet up for breakfast afterwards! Red Velvet pancakes and hot coffee is a great reward and a great way to warm up after a run. The company of friends makes it that much better!

Holiday Liquor Dashes - Michelle Chang
In the spirit of the recent beer mile races & new records, why not incorporate this into a fun workout with some holiday flair? Get some friends together, each brings a special drink and meet at the local track or lake loop. Maybe some Christmas stouts, warm ciders, hot toddy's, mulled wine, or dare I say egg nogg while you run intervals? Drink responsibily, but run your heart out and have a good time while you're at it!

Frosty Face - Lisa Janssen
Every year I try to get a photo of the best frosty face post run! Mascara has nothing on the amazing effect of frost on eyelashes! It may seeem like strange motivation on a cold day, but it works!

Indoor Spring Simulation Run - Krissy Murphy
Check out what kind of temperatures you might expect for a spring race you're training for, and jump on the treadmill so you can get used to that temp! Wear the pieces you are considering wearing for that race - this did wonders when I was training for a FL race in snowy VA.

Headlight Group Runs - Megan Marshall
Where did all the light go?! Now you can run in groups with headlights & admire the lights on houses as well. Light up someone's life.

Runners. Mark your calendar, grab your Garmin and get ready for our first annual race on Pinterest: Yeti style. With our latest and greatest in French Fleece history about to debut on oiselle.com, we're holding a race...no, not your average road race or Fall marathon. This race is between four fierce competitors to win the grand prize of all four colors in the Yeti to gift as they wish. AKA: if they win, you may win too! 

MEET THE COMPETITION

Blue Boom Dizzle: Straight from the kitchens of Picky Bars #inBend, Blue Boom Dizzle ain’t your average 'blue friendly giant'. She’s known to live life in the fast lane and always bring her "A" game.

Go Go Kate: Trust us, they don't call her Fast Kate for nothing. Built for speed and endurance, she's known to creep up from behind and breeze past you at the finish. 

Pink Power: Don’t let the cuteness fool you, Pink Power is packed with speed. Known around The Nest as Feather Stephens, she will hands-down crush you in a 5K...we dare you to try.

Little Red JJ: Small but mighty, this 24/7 tweeter sends out more than just chirps, you’ll hear her ROAR.

How to Play
The race will take place Tuesday, November 11th on Pinterest. Gun goes off at 8am Pacific. 

1. Follow @oiselle on Pinterest
2. Go to Yeti, Set, Go | Contest board and repin your favorite Yeti(s). 
3. Enter by 5pm Pacific 

*note: Yetis will be up on Pinterest at 8am Pacific on 11/11...no false start here. 

Who Wins?
The Yeti racer with the most repins at 5pm Pacific wins! The winner will get all four Yeti styles to do with them what they wish. Racers, consider this your holiday shopping done early. But since you’re all fierce competitors, we have a special surprise for every participant. We’re launching the Yeti on oiselle.com at the finish! With a special 24-hour surprise you won’t want to miss. Are you ready? #getyeti

The Yetis have now launched on oiselle.com! See all Yeti styles in our French Fleece Collection. 

Summer ended on a high note for this bird as I took off for Europe to do some racing in Belgium for three weeks! This was my first time traveling outside of the US and you can read more about my experiences there if you like: here. After those travels I took some much needed time off which consisted of Tahoe trips and hiking on the Pacific Crest Trail with my sidekick, Finnegan, my dog.  But by September 25, I was back to work and road tripping to Flagstaff, Arizona with my teammates to get some hardcore training in.  At 7000 feet and numerous running trails, this mountain town is any runner’s dream.  As my time here comes to an end, I thought I’d update you on some of the highlights!

Grand Canyon
In the first few days of our time here in Flagstaff, a couple of the girls and I decided to go to the Grand Canyon for the day. I had never been, and let me tell you, it is a must! We got on the road bright and early with the intention of watching the sunrise over the canyon. The sight was spectacular, almost spiritual. It was absolutely breathtaking standing in silence with the colors changing moment to moment. If you have never had the pleasure, please go and take pics so I can swoon over them later!

Speed Development at NAU
Speed Development days are one of my favorite days of the week! Every runner needs to get some max velocity work in. Yes, even the distance ladies. My training group touches this by sprinting all out for 60 meters six to eight times. Sprinting at altitude is very, very different. You definitely run faster in thin air, but your body disagrees with what you are trying to accomplish. The sprints left me with my hands on my knees between reps and it took a bit longer to recover between reps.

Fartlek Workout at Fort Tuthill
Fartleks…oh fartleks! Really any continuous effort is hard for me. We all have strengths and weaknesses and it is important to work on both equally. This was my first continuous effort at altitude. 4 x  2 minutes on (90 seconds off), then 1 minute on (one minute off), followed by 4 x 200m at mile effort. I was pleasantly surprised at how well this workout went. It got hard, just like every workout does, but having my teammates suffering through the gasps for air with me gave it purpose. I wasn’t alone.

Bagel Run at Biff’s Bagels
Flagstaff has a HUGE running community. Every Thursday this running community gathers for the weekly Bagel Run at Biff’s Bagels. It. Is. Awesome. Elites, clubs, locals… anyone and everyone are welcome. You never have to worry about running alone and you get to enjoy a nice warm bagel when you are finished! This is also where I met badass teammate and marathon mom Steph Bruce! If you are ever in Flag on a Thursday, do yourself a favor and stop by.

Follow Lauren as she races next at the Applied Materials Silicon Valley Turkey Trot on Thanksgiving morning at 7:35am pst.