Summer 2021 โ€“ Health & Fitness

haven’t posted an update in awhile soooo here it is!

  • i’m currently participating in the American Cancer Society’s August 50-Mile Run fundraiser โ€“ donate here! (21 down, 29 to go)
  • been busy watching some of the olympics โ€“ very inspired by a lot of these amazing, strong female runners. especially enjoyed a tiktok video comparing the finishes of the men’s and women’s triathlons side-by-side (the top male finishers were all collapsing on the ground, while the female winners had some energy reserves left) + was shocked to see that other people are just as obsessive as i am + actually tallied up the brands/types of shoes the athletes were wearing! i was so excited i could stop trying to zoom in now! ๐Ÿ‘€๐Ÿค“
  • increased milage โ€“ i have finally managed to push past the concrete wall i was running into for almost an entire year every time i hit 6 miles. i finally made it to 7 a few times and 8 miles, twice now! it’s very exciting for me + a great feeling to finally be improving again at what i love to do most ! next goal: half marathon ๐Ÿ˜ฌ
  • & not only was i inspired/finally able to push myself further distance-wise… i also ordered 2 new pairs of running shoes…. yes, i have a problem. no, i am not working on it. i think there are many, many, many worse things to spend $ on ! these newest pairs include Hoka One One Mach 4 + Saucony Endrophin Speed 2, the latter which inspired me to do some speed work for the first time in IDK…ages โ€“ b/c i always run for distance only. (see Nike Run Club splits screenshot)
  • July 2021 โ€“ i was invited by a friend to do a 30-day yoga challenge w/ her + initially wasn’t sure i’d be able to fit it into my schedule w/ running + working full-time, etc., but decided to jump in + #justdoitโ„ข๏ธ (sponsored by Nike)(jk…a girl can dream) โ€“ we did the MOVE series by Yoga w/ Adrienne on YouTube + i noticed the benefits pretty early on + was so glad i said yes! i used to do yoga 2-3/week for over a year but admittedly stopped when Covid hit. yoga has always been a low-motivation activity for me to do on my own, so going to hot yoga classes at my favorite studio was previously the only way i’d commit. however, now having been at home/wfh for over a year, my routine has become pretty consistent so i felt confident i could add this in + stick w/ it. now i plan to retain this as a permanent part of my daily routine โ€“ although recently i’ve been doing the Yoga For Busy People series, which are still all different flows but only ~10-20 mins. long. very noticeable effects include: increased flexibility + posture, improved circulation, stronger runner โ€“ less injury prone/better recovery & improved focus + mental health. ๐Ÿคธ๐Ÿผโ€โ™€๏ธ
  • in 2019, i was using 8 lb. weights for strength training. in 2020, i moved up to 10 lbs. now, i’m using 12 lb. weights! noticeably increased muscle tone.
  • the one other ๐Ÿ”‘ health/fitness item i’ve been focusing on = hydration. i used to be so good about it at the office + figured running more (especially in hot weather) + being at home would naturally increase the water i’m consuming, but i found myself frequently feeling v dehydrated, so i purchased a 32 oz. Nalgene water bottle w/ measurement markings on the side so i would pay more attention to my hydration level. this has honestly helped so much, i feel like i have to empty the bottle at least 1x per day or it would be a failure on my part… so i never let that happen. idgaf. every mf day โ€“ minimum 32 oz., then afterwards i can have la croix or whatever tf else i want to drink (*still 100% dry/no alcohol), but good ol’ H2O must come first (!)
โ€“โ€“Adam Peaty

Running Shoes

Nike Air Vapormax Flyknit 3
Brooks โ€“ Adrenaline GTS 21

I liked these the first few runs, but then felt that there was a bit of extra space causing my feet to move around too much, so I exchanged for a 1/2 size smaller + then was still having that same issue. I’m now thinking it might’ve been the laces or something about the way they lace up, but I did love the comfort the cushion provided on these.
Brooks โ€“ Ghost 13

I was excited to try these after hearing + reading a lot of hype about them esp. for distance runs. But…these didn’t stay on my feet. I felt like my ankle was slipping out the back + the ankle was too free to move around in general + the laces would not hold the shoe together tightly enough.
Brooks โ€“ Bedlam 2

These are one of my favorites b/c the GuideRails technology was such a game-changer for me. This was my first stability shoe + I love how my foot, ankle, calf + knee all stay aligned/any extra motion is cut out. I also love the DNA Amp technology which produces a high energy return. The only con I’d say for these is that they’re more heavy than others. I’ve run the most miles in these recently + would say they’re the most reliable so far + durable.
Nike โ€“ Free RN Flyknit

Big fan of Nike Free RNs – been running in these since at least 2017, if not even earlier. Only reason I’m experimenting now is due to the lack of cushion + support esp. now that my distance has increased. (Although I did run my 10-mile race in 2018 in these + had no issues!) These are a newer version of the 2018 flyknit – the lightest weight shoe I’ve ever had. (p.s. these collect lots of rocks in the cracks in the bottom – will need to clean out)

Nike โ€“ Air Zoom Pegasus 36

These really give you wings! ๐Ÿ’ธ To be continued…
Nike โ€“ Air Zoom Alphafly NEXT%

I wanted to try these b/c of the Zoom technology + a lot of the positive reviews on these made me think they’d be more supportive than other Nikes. My issue w/ Nike is not enough structure/stability + a huge part of that is the laces not staying tied tightly (even when knotted). These are sock-style shoes, so it’s nice to not have to worry about the tongue moving around (find that issue in a lot of other shoes) + I loved the super bouncy cushioning – however, I still had the same repeated issue w/ the laces + the back area of the shoe curves inward so much that the pressure alone caused a bad Achilles injury to my left ankle after only one run.
New Balance โ€“ Fresh Foam 860 v 11

These were recommended to me by a running friend + they are my absolute favorite pair right now! These are truly all-in-one shoes โ€“ stability, comfort, cushion, support + fairly lightweight. I didn’t have to adjust a single thing my entire run w/ these! The laces stayed tied + tight + so did the tongue. The cushioning feels great esp. on a day like today on my 5th run in a row. The only negative I can think of is that they’re pretty warm, esp. on an 80-degree day like today, but I’ll take that over structural or support issues any day. Highly recommend!
Nike โ€“ Infinity Run Flyknit

Shocked that these are branded as an injury prevention shoe… had the v same issues as listed above w/ Nikes in general โ€“ pretty much constantly slipping out of the shoe, tongue is too free, lightweight was nice, but the laces were strange… would feel too loose or too tight, never just right โ€“ annoying AF! (*tried this one first, but forgot to add at the beginning)
Nike Air VaporMax Flyknit 3

#overrated(or maybe rather #overhyped) strangely narrow right in front of the very middle point of the shoe – v odd fit, unlike any others i’ve tried. bouncy + a really cool, stylish look, but thought the cushioning would be better for $200 ๐Ÿ˜ฌ
๐Ÿฅ‡Brooks Bedlam 3

lighter than Bedlam 2, more cushion, feels a little more narrow but could just be me idk – not as tight of a fit – heel pushes forward/inward somewhat like Nikes do + irritates back of ankle, will see if improves w/ more wear

๐Ÿฅ‡Hoka One Ora Recovery Slides โ€“

not a running shoe obviously, but related! ๐Ÿ˜… + my absolute FAV things to wear otherwise. they are so light, breathable + curved perfectly to match the natural arch of your foot. they’re really comfy + loose/wide-fitting enough to be accommodating to post-summer-run swollen, sweaty feet, but still easy to walk around in + recover from your run in style.

Nike Air Zoom Pegasus 36
New Balance Fresh Foam 860 v 11

Running โ€“ 2021

best feeling ๐Ÿ™‚
  • ๐Ÿšจ Brooks Adrenaline GTS 21 = my new favorite running shoes (i know… i can’t believe it’s not Nike!) ๐Ÿ‘€ i always wrote off “stability shoes” as something for people w/ motor/balance issues, but i’ve now realized the area they target is exactly the problem i’ve been facing the past year. stability shoes reduce excess movement (especially side-to-side), to ensure your knee, calf + ankle stay aligned. Brooks has their own unique technology to address this called GuideRails, which “allow your hips, knees, and joints to move within their unique motion path while you run โ€“ all without traditional posts. This innovative new form of stability doesn’t ‘correct’ your stride. Instead, it assists your body in finding its natural path, or Stride Signature.”
Nike Zoned Support Calf Sleeves feature a sweat-wicking, compressive design for dry comfort + optimal support.
  • Compression calf sleeves are something else I have also found to be very useful for me โ€“ they boost circulation, which helps deliver more red blood cells to muscles, allowing for faster recovery! European Journal of Applied Physiology conducted a recent study + found that athletes who wore calf sleeves during their workout needed less downtime between sessions than those who didn’t.
  • Cold weather gear: Gymshark leggings, buff, gloves, nike long-sleeve half-zip top, nike trail shoes for traction in snow/slush/ice.
  • Half marathon โ€“ was going to do this in 2020, then didn’t want to have to do it virtually, but now it’s looking like it’ll just need to be that way b/c i will not wait another year! 13.1. goin’ down in 2021. Will definitely post more training updates along the way! โœจ
Brooks Ghost 13s just arrived โ€“ will be testing tmrw!
Another new pair โ€“ Brooks Bedlam 2! (yes, i have a problem… ๐Ÿ˜‚)

2021 Update

just wanted to post a lil’ update since i currently have a ton of projects in the works + have not been the best at reaching out/catching up w/ anyone lately โœจ

in addition to working as a full-time Creative PM (+ currently navigating some team restructuring), i’ve been running a DePop shop + sales have picked up a good amount throughout quarantine. i also have an Etsy store, which i recently am trying to give a new look + feel and fresh product designs. ๐Ÿ’ป๐Ÿ“ˆ

+ been working on rebranding my fitness/wellness instagram account + posting updates more regularly (@courtneynicole_fit) ๐Ÿ‘

i also run 4-6 miles โ€“ 5-6x/wk + 6-7x/wk am also completing 100 pushups/day, 200 crunches/day + some weight-lifting/strength-training ๐Ÿคธ๐Ÿผโ€โ™€๏ธ

trying to eat healthy, recently cooked more dishes (insert images here) although admittedly i am currently super obsessed w/ hawaiian bagels.๐Ÿ˜๐Ÿฅฏ

keeping up w/ reading โ€“ might hit 100 books/year mark for the 3rd time ๐Ÿค“ ๐Ÿ“š๐Ÿคž๐Ÿป

plus, replying to text messages every so often, manifesting my goals, etc. โ€“โ€“ also reconnected w/ an old friend, which was a little spontaneous (or possibly divine timing?? ๐Ÿ”ฎ), unexpected + absolutely a complete and total blessing. ๐Ÿคโœจ

๐Ÿงฟ wishing everyone lots of love, success + fulfillment! ๐Ÿงฟ


Running โ€“ 2020

new personal record for # of miles/month ๐Ÿ™‚

breakfast โ€“ cup of coffee, oatmeal + vitamins (multi, probiotic)

pre-workout โ€“ Celcius energy drink (~1/2 can)

always stretch (hamstrings, calf muscles, ankles, hips), jog slowly at the start to warm up + sometimes foam rolling before (if needed)

lace-up โ€“ current shoes are Nike Free Rn 5s (longtime Free Rns fan)


music/motivation โ€“ Apple AirPods + Apple Music playlists

tracking โ€“ Nike Run Club App (distance > duration), Apple Watch Series 5

tips โ€“ if something doesn’t feel good, stop + stretch a little more. if out of breath, take a quick pause to catch it – don’t force anything! i also find i do some of my best thinking out on my runs, so i’m often writing things down on my phone in the Notes app.


muscle recovery โ€“ stretching immediately, ice specific muscles (if needed)

hydration โ€“ water, BCAA drink mix + protein shake upon return from run, later on will have water, coconut water or sugar-free Gatorade or Nuun drink tablets (electrolytes)

hygiene โ€“ try to always shower asap, but if i need to finish up the strength training portion of workout first, i make sure to still wash my face immediately to prevent pores from becoming clogged (+acne forming)