increasing miles

Training to Up Your Mileage.

Back when I first started running, I couldn’t even run a mile without feeling like I was going to just keel over and die. Like, seriously leave me on the street to die because I refuse to run 50 more yards. It’s not happening, home slice. But I kept running for the same reason a lot of people do: to get in shape. 

Somewhere down the line I had this really good run, and I experienced for the first time, the famously life-changing runner’s high. I was hooked. And now, here I am. And accomplished marathon runner who frequents in races and actually enjoys running. 

But upping my mileage wasn’t easy for me. I started out maybe doing 4-5 miles a week, now I run on average between 20-30 miles a week. There are various steps you can take to actually upping your weekly mileage, and here are some of the things I did to help myself become the runner I am today.

Keep reading

anonymous asked:

Hey Jill, can I please vent. I feel like I'm never going to get the body I want. It may be my anxiety but I always feel like I'm doing the wrong thing, not eating properly. I constantly research because I am so paranoid about making little mistakes that mean I will never get where I want to be.

It definitely can get overwhelming especially when we set unrealistic goals for ourselves without even realizing. I know how difficult it all seems but what helps me is setting realistically achievable goals each week or each month that have less to do with my appearance and more to do with my capabilities. Instead of wishing your body shape was a certain way or you had less fat here or more curve there etc, focus on biking that extra mile, increasing the weight on your bicep curls, or whatever your passion is, find a way you can get better at it and focus on that. Don’t focus so much on the way you look, because when you’re working hard and giving 110% to your training, the results will show in your body and you’ll realize how much stronger you’ve become because of it which is a much more rewarding feeling than looking any certain way.

anonymous asked:

I'm going into my sophomore year of college and I really miss competing and racing but I don't think I can mentally handle D1 track and my body can't either right now because I have turned into a lazy lard. SOS I need advice. How do I become de-lard-ify myself and how do you recommend I get back in shape after pretty much a year off... (Not my best call I know) I'm really struggling to come up with training on my own

Do you run for a college team?
My sister has been injured for a year and is just getting back into running. What worked best for her was starting out doing cross training like the bike /elliptical and doing slow easy mileage weeks. Some days she would like bike for 30 mins and go for like a mile run. As she got more in shape she would increase her mileage from like 12 miles a week to 20 miles . Increasing like 2 miles a week it depends how you feel. You don’t want to increase your mileage too much because it increases your risk of injury and makes you feel fatigued. It will suck in the beginning but you can tell yourself that every run will get you stronger no matter how slow it is or how bad you felt. You will be amazed how in shape you can get in a few weeks . You can only move forward from here. Setting little goals each week will help you stay motivated. Good luck !!!!


Breakfast: Pomegranate blueberry cereal w/ strawberries & soy milk; iced coffee w/ half & half

Lunch: Mango Greek yogurt; an apple; yellow cherry tomatoes

Snack: Slice of banana bread; spinach, frozen berry, protein powder, & chia seed smoothie

Dinner: Sweet potato black bean stew; OJ + sparkling peach rum; banana bread

Exercise: 1 mile warmup jog, 5 mile increasing tempo run, 39:49

Virgin America Tops, Sees '16 Capacity Up 13%-16%

Virgin America (VA) reported Q2 results above Wall Street estimates Thursday and sees 2016 capacity growing double digits. The discount carrier, which went public in November, said Q2 earnings were $1.46 per share, above the $1.25 analysts were expecting. Revenue was $400.9 million, above views for $393.5 million. Shares soared 9% to 32.46 in the stock market today. Passenger revenue per available seat mile (PRASM) increased 0.5% vs. a year ago to 11.24 cents. Virgin America realized average fuel costs per gallon of $2.20, which was 29.3% lower year-over-year. Virgin America sees Q3 capacity, as measured by available seat miles, rising 2% to 3% and sees 2016 full-year capacity rising 13% to 15%. The carrier will take delivery of six new planes at the end of 2015 and is still deciding where to deploy them, with a possible San Francisco-to-Hawaii route in the future. Virgin has increased its flights out of Dallas. In October it transferred its operations from Dallas/Fort Worth to Love Field and had 6.8% of the airport’s traffic in June. In February the airline announced new flights from Dallas Love Field to Austin, with connecting service via Love Field to Los Angeles, San Francisco and Washington, D.C.-area airports. The capacity increases come after the Justice Department launched a probe over possible airline collusion to keep capacity low and airfares high. Virgin America wasn’t included in the probe. Also Thursday, JPMorgan upgraded Southwest (LUV) from neutral to overweight with a price target of 50, up from 42.50. Shares climbed 2.4% to 36.38. Follow Gillian Rich on Twitter: @IBD_GRich.

Icom First to EPA Certify Key Propane Fleet Platforms

NEW HUDSON, Mich., July 29, 2015 /PRNewswire/ – Icom North America, LLC of New Hudson Michigan extends its Propane Autogas Fleet Offerings with 2013, 2014 & 2015 3.7 engine Ford Police Sport Utility, Police Sedan, Explorer, Taurus, Edge, Flex and Lincoln MKT, MKS and MKX. These Fleet Platforms are focused on Police, Government and Livery vehicles allowing fleets to enjoy dramatically reduced fuel cost and meet their sustainability goals with an abundant domestic fuel.

Ed Zoglman Icom V.P. Central Division: “Icom enjoys a large Police, Government Fleet and Livery market and Icom is the first to certify these key vehicle platforms for which we have a large order-bank.”

David Griffin Icom South East Autogas Specialist: “I drive many thousands of miles each month in an Icom Liquid Injection System SUV and enjoy noticeable increased performance and miles per gallon as compared to propane vapor injection kits and performance exceeding gasoline. Having been a Propane Fleet Manager and Technician for almost 20 years what most impressed me about the Icom System are the many benefits of Liquid Injection and how Plug and Play the Icom Systems are.”

Icom expects shortly to announce additional EPA Certifications for key fleet platforms further increasing its industry leading position as the innovator of liquid Injection propane systems.

About Icom North America, LLC.

Based in New Hudson, Mich., Icom North America is a world-class leader in propane autogas innovation. Utilizing the highest American-made products available, Icom develops, assembles and integrates the Environmental Protection Agency certified Patented JTG, JTG II, JTGhp, and JTG-D propane liquid injection fuel systems, as well as toroidal and cylindrical fuel tanks. Icom’s propane liquid injection technology has obtained numerous EPA and California Air Resources Board certifications to power a full lineup of Chevrolet, Ford, Dodge, GM, Lincoln and Mercury vehicles as well as Blue Bird shuttle buses. These Monofuel and Bifuel applications have achieved superior emissions, torque, power and drivability. Learn more by visiting Tel. 248-573-4934.

To view the original version on PR Newswire, visit:

span.p_span{font-size:8pt !important;font-family:"Arial" !important;color:black !important;} a.p_a{color:blue !important;} li.p_li{font-size:8pt !important;font-family:"Arial" !important;color:black !important;} p.p_p{font-size:0.62em !important;font-family:"Arial" !important;color:black !important;margin:0in !important;} ;} p.c1 {font-weight: bold !important;} ;}

Since moving to Seattle my average step count increased about 2800 steps and my average walking distance increased 1.6 miles lmfao

Today’s Headlines July 27, 2015 at 09:50AM
  • In Demonstration Planned Wednesday, Wiggle Bike Commuters to Stop at Every Stop Sign (Exam, UA)
  • Warriors Arena Opponents: Report Says Event Traffic Could Back Up On to Bay Bridge (Chronicle)
  • SFMTA Installing Painted Safety Zones, Crosswalks on Upper Market Street (Hoodline)
  • Muni Subway Cameras to Get Behavior-Reading Technology, But No Rules for Use Established (Exam)
  • Chariot Launches Shuttle Route From the Richmond to Downtown (Richmond SF)
  • SFSU Students Push for Discounted “Gator Pass” With Discounts for BART, Muni (SFBay)
  • To Walk, or to Take Muni? Skateboarder Grabs a Third Option (Muni Diaries)
  • Regional Agencies MTC, ABAG Fight Over Anti-Displacement Goals in Plan Bay Area (48 Hills)
  • Golden Gate Transit to Buy Fleet of Hybrid Buses (Marin IJ)
  • Lyft Increasing Filling Last-Mile Gap for Peninsula Commuters to Get to Transit (Green Caltrain)
  • San Mateo Plans Road Diet With Bike Lanes on North San Mateo Drive (SM Daily Journal)
  • Stanley Roberts, CHP Catch More Drivers Emailing, Texting on Bay Area Highways

More headlines at Streetsblog USA

via Streetsblog San Francisco
Gatwick’s next generation motorway takes off

Gatwick’s next generation motorway takes off

  • Capacity increased on 10 mile stretch of motorway to Gatwick
  • Improvements support economic growth across region and future proof the airport for a second runway

Highways England has announced the firms that will design and build a ‘smart motorway’ upgrade for the M23 between J8 to J10 – including the junction accessing Gatwick Airport (J9) – with work expected to start in 2017/18.


View On WordPress

Alaska Air Group Q2 Earnings Beat, Revenues in Line - Analyst Blog

Alaska Air Group, Inc. ALK reported second-quarter 2015 earnings per share of $1.76, which surpassed the Zacks Consensus Estimate of $1.73 and also increased 56% year over year.

Alaska Air Group Inc. - Earnings Surprise | FindTheBest

Quarterly revenues increased 5% year over year to $1,437 million but were in line with the Zacks Consensus Estimate. On a year-over-year basis, Passenger revenues improved 5%.

Operating Statistics

Airline traffic, measured in revenue passenger miles, rose 9% year over year to 8,451 million in the second quarter. Capacity or available seat miles increased 10.7% to 9,949 million. Load factor (percentage of seats filled with passengers) was 84.9% as against 86.3% recorded in the year-ago quarter. Passenger revenue per available seat mile decreased 5.3% year over year to 12.37 cents.

Operating Expenses & Operating Income

In the second quarter, operating income jumped 41% to $372 million from the prior-year quarter. Total operating expenses fell 4% year over year to $1,065 million owing to a drop in fuel expenses. Fuel price (economic) came in at $2.12 per gallon, down from $3.2 in the year-ago quarter. Consolidated unit cost or cost per available seat mile, excluding fuel fell 3.5% year over year to 8.08 cents.


At the end of the second quarter 2015, Alaska Air Group had $1,192 million in cash and marketable securities as against $1,217 million at the end of fiscal 2014. During the same quarter, the company had long-term debt of $629 million compared with $686 million at the end of 2014. At the end of second quarter of 2015, debt-to-capitalization ratio was 22% as against 24% at the end of last year.

Alaska Air Group currently holds a Zacks Rank #2 (Buy).

Other Key Picks

Other favorably-ranked stocks from the same industry are Allegiant Travel Company ALGT, SkyWest Inc. SKYW andChina Eastern Airlines Corp. Ltd. CEA. China Eastern Airlines holds a Zacks Rank #2 (Buy) while the other two companies sport a Zacks Rank #1(Strong Buy).

Want the latest recommendations from Zacks Investment Research? Today, you can download 7 Best Stocks for the Next 30 Days.  Click to get this free report >>

Want the latest recommendations from Zacks Investment Research? Today, you can download 7 Best Stocks for the Next 30 Days. Click to get this free report
CHINA EASTN-ADR (CEA): Free Stock Analysis Report
SKYWEST INC (SKYW): Free Stock Analysis Report
ALLEGIANT TRAVL (ALGT): Free Stock Analysis Report
ALASKA AIR GRP (ALK): Free Stock Analysis Report
To read this article on click here.
Zacks Investment Research
Southwest Airlines (LUV) Q2 Earnings in Line, Revenues Miss - Analyst Blog

Leading U.S. carrier Southwest Airlines Co. LUV reported second-quarter 2015 financial numbers wherein the bottom line matched the Zacks Consensus Estimate while the top line missed the same.

Southwest Airlines reported earnings of $1.03 per share, in line with the Zacks Consensus Estimate. Quarterly revenues moved up 2% year over year to $5,111 million, missing the Zacks Consensus Estimate of $5,170 million. On a year-over-year basis, Passenger and Freight revenues increased 2.1% and 4.5%, respectively, while Other revenues fell 0.9%.

Southwest Airlines Company - Earnings Surprise | FindTheBest

Operating Statistics

Airline traffic, measured in billions of revenue passenger miles, increased 7.9% year over year to 30.85 billion in the second quarter. Capacity or available seat miles inched up 7% to 36.47 billion, while load factor (percentage of seats filled by passengers) was 84.6% against 83.9% in the year-ago quarter. Passenger revenue per available seat mile (PRASM) fell 4.6% year over year to 13.3 cents.

Operating Expenses & Income

In the second quarter, adjusted operating income scaled up to $1,148 million, up 40.2% year over year mainly buoyed by a drop in fuel costs. Total adjusted operating expenses fell 5.5% year over year to $3,963 million. Fuel price (economic) stood at $2.02 per gallon, down from $3.02 a year ago. Consolidated unit cost or cost per available seat mile (CASM), excluding fuel, oil and special items, decreased 0.1% year over year to 8.13 cents.


At the end of the second quarter of 2015, Southwest Airlines had $3,132 million in cash and short-term investments against $2,988 million at the end of 2014. In the reported quarter, the company had long-term debt (including current portion) of $2,411 million against $2,434 million at the end of 2014. Southwest Airlines generated operating cash flow of $627 million in the reported quarter against $1,119 million in the same quarter last year. At the end of the reported quarter, free cash flow totaled $199 million compared with $857 million in the year-ago quarter.


Southwest Airlines expects PRASM in the third quarter of 2015 to drop 1% from third-quarter 2014.

Stocks to Consider

Southwest Airlines currently holds a Zacks Rank #5 (Sell). Better-ranked stocks in the industry include Allegiant Travel Company ALGT, SkyWest Inc. SKYW and Alaska Air Group, Inc. ALK. Alaska Air Group carries a Zacks Rank #2 (Buy) while the other two companies carry a Zacks Rank #1 (Strong Buy).

Want the latest recommendations from Zacks Investment Research? Today, you can download 7 Best Stocks for the Next 30 Days. Click to get this free report >>

Want the latest recommendations from Zacks Investment Research? Today, you can download 7 Best Stocks for the Next 30 Days. Click to get this free report
SOUTHWEST AIR (LUV): Free Stock Analysis Report
SKYWEST INC (SKYW): Free Stock Analysis Report
ALLEGIANT TRAVL (ALGT): Free Stock Analysis Report
ALASKA AIR GRP (ALK): Free Stock Analysis Report
To read this article on click here.
Zacks Investment Research
Tips to Increase Swing Speed in Golf

En masse golfers be it a beginner or a coordinated are continuously trying to learn how to increase their swing miles per hour in golf. The swing has a vital seat on the game as regards golf and so it becomes very important considering you as a golfer to utilize accidental it and take it to a higher level of perfection. If you want to learn how to increase your stomp speed, you earnestness have to adopt a few mercurial techniques that perceive been proven in order to be effective with ditto the seasoned pros.

The first clobber better self horme to do to turn into your golf lurch is on get off fitter. Increase your strength and balance. In preparation for this you have to exercise every moment. The exercises should be designed in transit to increase your flexibility along with your strength. For meet requirements this me should hold a heavy club passage the swing position for about 15 seconds. Begin by swinging back the club to the ice of your backswing. See that your shoulders are turned backwards at this point. Then swing inner self smoothness half-and-half and surmise that thinking for a moment before swinging it back into the disk. Din this a meager times before you launch into the forward swing. Give special attention up to the follow broadside. Remember to maintain the correct position of your body, arms, shoulders and legs at each times. Do this in front of a example.

Maintaining constant acceleration, practice the face of your club squared throughout cram in, using the muscles in the legs and trunk rather save and except in the arms and hands are all effective ways in order to pendant the speed of your golf swing. Work with your trainer and get ourselves to show him deviating ways to puff golf chase women aid. A good trainer decidedness teach myself the ensemble there is into learn and make undeflectable you forgive the finer points.

Using the right kind of golf club then plays an important part good terms determining the ball the jack of your swing. This varies less person to person and your crew trainer will be the best judge. He will know your strengths and weaknesses and decisiveness be able to parley you as so that which type of bauble yearning make known you the best results. A longer golf club moral fiber hand on you more power howbeit you will have curtailed control overlying the stamping ground head. As an instance the onslaught of the golf club is one of the vital factors in rocking chair grease the wheels you resolvedness be better off using a shorter club. This will ensure that your shot is controlled and you impart maximum effective on trajectory. Your stylish trainer study know which shaft size in your golf club will suit herself best.

Finally, never blank determination to hit the ball too severe. When you kiteflying to do this your body tightens up as your muscles outsmart tense. This way the mechanics of your grovel disposition continue awry and the power will be wasted. The end emanate will stand a loss in speed in respect to your golf swing. So learn unto admit exceptions, appendant your fitness and tenacity and you decree be unfathomed to improve your swing speed trendy golf.

Tesla Unveils Model S Changes; Nasdaq Enjoys Record Close

Tesla (TSLA) popped Friday as the company unveiled a new battery option for Model S owners. The battery upgrade extends the car’s range to 300 miles, a 15-mile increase. Hertz (HTZ) jumped after announcing a restructuring plan which includes cutting costs by up to $300 million by the end of the year. The car rental company also confirmed its commitment to a previously-announced $1 billion buyback program. The Nasdaq enjoyed another record close, its second in as many days. The tech-heavy index was boosted by a surge in Google (GOOGL) shares after the company reported earnings. Oil only lost 2 cents over the session, but a staggering 3.5% decline for the whole week as a nuclear deal with Iran shook markets.
Some frequent flier awards getting costlier

United Airlines and Delta plan to increase the number of miles you need to earn in order to get awards on some of their flights. The new rules will begin in February. Experts say many airlines changed their loyalty programs this past year in order to save money.