Quote Of The Week

“Great abs are made in the kitchen.”

Now go run!



How To Manage A Long Run

If you are planning to run a long distance race in the near future you have already  done a few long runs.  If you are lucky, you have a group or at least a buddy to run with.   Having a buddy along for the ride makes a long run seem, well, less long.  It gives you someone to chat with, talk to or listen to.

Not having someone to log the long miles with can seem akin to torture.  Whatever will you do to keep going and stay motivated on a solo 10, 12 or even 20 mile run?? Take it from someone who has logged a few solo long runs, you can do it!

Here are 3 simple things you can do to manage your time and power through.  Solo or not.

Break it Down

Never, ever, ever focus on a singular mile.  Break the run into blocks.  If you long run is 16 miles, break it into 4, 4 mile blocks.  An 18 mile run should be 3, 6 mile blocks.  You can easily do 4, 5 or 6 miles so breaking it down makes it manageable.

Find a Mantra

All competitive long distance runners have one.  Go long, be strong.  I can do 26.2.  Kicking ass for cancer.  Lean, mean, running machine.  Whatever you like.  I used to repeat “do you know the way to San Jose” and included the “do do dodo do do da do do” part.   It sounds silly, I know, but when your brain is trying to convince you to stop moving – you will be grateful to have something to keep you going.
Check In

When you get tired you need to keep focused on your form.  Slouching, hanging your head and shuffling just brings your energy level down.  Stay up.  Strong core, strong arms, head held up focusing 6 feet in front of you.  One of the most memorable experiences I’ve had was my first marathon in Nashville.  This elderly woman shouting from the sidewalk “Hold your head high, that’s right, you’re running a marathon!”  It’s the best piece of advice I ever got.

Good luck on your next long run and remember, you can do it!

Now go run!

Keli 🙂

Back to School!

My daughter starts school on Tuesday.  We’ve had a fun summer but unfortunately didn’t get to half of the things I really wanted to do.  Without a schedule to adhere to our entire family loses it’s focus and we are what can be best described as “floppy”.  Should we go here?  There? Nowhere?  Should we take a day trip today, tomorrow or never?  With too many choices we become apathetic.

However, now that sweaters and long pants are all that’s available at Macy’s it’s time to get back on track, back in the saddle and get re-acquainted with structure.   That not only means the kids’ schedules, but mine as well!

You also might be feeling the effects of “back to school” yourself.  And I don’t mean buying new school supplies at Staples.  Here are some tips to get yourself back on track!  Remember, bathing suit season runs until October and it’s only a few short months until Memorial Day!

Set a goal

Whether it’s a race, a size or other tangible goal write it down.

Take steps to make your goal reachable

If you want to get in shape, schedule your workouts, if it’s healthy eating, fill your fridge with healthy foods.  Whatever your goal is, make sure you  are doing what you can to reach it!

Go Public

When I train for a race I usually tell one, two or fifty people what I’m doing.  I know I’d rather move away than have to tell people I dropped out of training!

Be The End Result

Huh?  Here’s the deal.  If you want to lose 10 pounds, act or rather EAT as if you are a person who has lost 10 pounds and are wearing those great jeans that show off your killer assets.  If you are that person and you go out to dinner, are you going to order the Fettuccine Alfredo, Caesar salad and dessert? I’m betting no.  You want to maintain all you worked hard for so you are going to take care of yourself.  I know it’s “out there” but think about it and give it a shot.

If you are having a problem getting back on track try one or more of the tips above.  Be sure to let me know how it’s going.

Now go run!



Race Season Continues

Just because you aren’t a fast runner doesn’t mean you shouldn’t take advantage of races.  Luckily for us there are a variety of races, with a variety of distances in a variety of locations within a few hours’ drive!  They do say that variety is the spice of life!

Here are a few local races you should check out.

EnviroSports:  Angel Island Run

12K and 25K race around Angel Island.  Enjoy spectacular views as you travel the island’s network of trails!

Date:  August 22, 2009

Terra Linda High School Run for the Blue and Gold

5K/10K Race with proceeds to benefit Terra Linda High School in San Rafael, CA.

This is a great community-based race!

Date:  August 29, 2009

Rock N Roll Half Marathon – San Jose

Deliciously flat course with bands and local cheerleaders providing on course entertainment

Date:  October 4, 2009

EnviroSports: Napa Wine Country Marathon, Half and 10K

Gorgeous trail run through Bothe-Napa Valley State Park.  Bring a few bottles of wine and a picnic for post-race!

Date:  October 31, 2009

With all of these options, what are you waiting for?  Sign up today!

Now go run!

Keli 🙂


Why Yes, I Can Add More To My Plate

I’ve added a few new things to my daily to-do list the past few weeks.  I’ve been given an opportunity to become a “Boot Camp Instructor in Training” for Pac West Athletics.

What this means is that I shadow the current coach for 2 full seasons, watching him, following along with the workouts, learning how to count out the reps while doing the exercise.  While it sounds simple, the key is to focus and try to sound like you are not struggling with the exercise. Saying the number “50” when you are sitting at your desk sounds different than saying it when you are on your 50th bicycle crunch “Fi-f-ty” and it comes out a strangled gasp.  I’m working on that.

As my training goes along I will get to lead some exercises and after my training is over and if I’ve done a good enough job, I will get to lead the class alone.  Or I’ll get fired.  Those are the two options.  🙂

With the Boot Camp training, I am also beginning the process of becoming a certified personal trainer.  Having that will help with leading Boot Camp as well as provide a portal for other opportunities if I choose to seek them.  I have the box of books and cd’s for the training at my feet.  I won’ t lie to you, those books are big and there’s a lot of information in there that my brain will have to absorb.  Thankfully I’m a visual learner and there are a lot of pictures!

With my work, kids, family life and the other activities that I have going on, I’m not sure how smart it is to add more to my plate.  But I do tend to be more productive with more on my plate so here goes.

And do me a favor.  If I see you at school or the soccer field,  point to a body part and ask me to name it.  But keep it clean, it’s a family show!

Now go run!

Keli 🙂


Give Your Immune System A Chance

Women’s Running Magazine recently reported the results from a UCLA study on benefits of sleep on the immune system.   Participants who got 8 hours of sleep a night were less likely to catch a cold even when the virus was sprayed into their nose, compared to those participants who slept less than 7 hours or who had interrupted sleep.

The bottom line:  get some sleep and give your immune system a chance to work for you!

Now go run!

Keli 🙂


A Humbling Affair

I was scheduled to run the double Dipsea trail on Sunday morning.  The Dipsea trail runs between Mill Valley and Stinson Beach.  It’s a 7.1 mile trail that includes sections named Cardiac, Swoop, Suicide, Dynamite nd Steep Ravine and you climb to a height of 1300 feet.   This is not your run of the mill Sunday run.

We started out in Stinson Beach for the out and back so we could end back at the ocean and ice down our poor legs.  The trail out of Stinson Beach (for 3 miles) consisted of stairs and uphill climbing.  The weather was warm, the fog was pushing back and by the time we got to the sweaty end of our first leg we were greeted with spectacular views and the need for a nap!

A few gals headed back down to the beach – their run completed.  I and 2 others continued on.  My goal was to do another 2 miles and turn around at Muir Woods while the rest of our group was going to do the full 14.2 miles.

Right after we restarted our run we dropped into the woods and had a descent to Muir Woods.  Over tree roots, next to downed trees and fern groves.  We would pop out of the woods at spots along the trail into the sunshine and be greeted with the warm sun for  a short while then go back under the cover of the majestic redwoods.

As lovely as this downhill portion was, the only thing that ran through my brain was that we were going so far down the hill and I would have to climb back UP this very hill at the turn around.  It took a lot of the joy of the descent away!  I passed a lot of hikers on my way down and knew I’d see them on the way back.

At Muir Woods I filled my water bottle, downed a god-awful mango flavored GU and hit the restroom.  The Muir Woods park entrance was packed with tourists and they must have thought me a sight with my red face, sweat-matted hair stuck to my face and my dirt-covered legs.

I began the climb and managed to run a bit.  Just a bit.  That incline was so very steep that I ended up walking most of the 2 miles back to the top.  I ran in bursts until I could not breathe and simply focused on staying upright, breathing and making it to the top.  It was very humbling!!

I was grateful when I made it back to the top of the hill and started down Swoop for my final 3 miles.  The stairs that we went up at the beginning seemed endless on the way down and I was careful with my footing through the woods so I didn’t trip and tumble down into the redwoods.

I completed my run in 2 1/2 hours, which is about an hour longer than a 10 mile run should take me on my very best day.  But I was happy that I finished the run!  I’m in no hurry to run the double again, but I’ll definitely work on the single Dipsea .

What didn’t kill me just made me stronger.  And more determined!

Now go run!