Tip of the Week

Along with cardiovascular fitness and strength, flexibility is a key component of fitness.  Here are a 3 easy ways to become more flexible.

1.  Hit the floor.  While your kids to chores and hubby folds laundry (ok, guess that’s just MY house – ha ha) you can squeeze in quite a few stretches.  Downward dog, a cat and cow pose, hit the quads, hamstrings and inner thighs then end with a nice cobra.  Now that the house is clean you can relax!

2.  Use TV as a tool.  Comcast’s OnDemand service offers tons of short yoga sessions (about 10 minutes each) that will help with your flexibility.

3.  Use the final few minutes of your exercise session as a cool down.  Yes, you actually are supposed to cool down after your workout!  Stretching after your workout has proven very effective.

Test out these 3 tips and find ones that work for you!

Now go run!

Keli 🙂


3 Race Day Goals

It seems the wheels have come off my training the past 2 weeks or so. My long run was 3 weeks ago due to scheduling and some injuries that popped up after my soccer debut.  Note to self:  should not start a new sport during the crucial last few weeks of a training program.   So here I am with a few days until race day and I need to re-evaluate my goals.   Luckily, I always set  3 Race Day Goals so I can avoid a race day disaster!

  • Ideal Race Day Goal
  • Happy Race Day Goal
  • I Can Live With It (Just Barely)Race Day Goal

Ideal Race Day Goal

The planets align to give you the perfect condition for your desired outcome.  Cool temps, no rain, you are well-rested, have eaten properly and are hydrated.  Your training has been sublime, your running  is smooth, there’s no unexpected potty stops and you are in the groove.  You reach your PR.

Happy Race Day Goal

You are running a good race but cannot keep up the race pace you planned.  To avoid crashing and burning by mile 8 you adjust your pace to one you can maintain so you finish the race strong and are happy with the outcome.  It’s not as fast as you had hoped but you are pleased with your time.

I Can Live With It (Just Barely) Race Day Goal

Let’s face it, you are not prepared for this race.  Your goal at this point is to try to run a  consistent race at a pace you can manage.  Since your goal time is a bust,  enjoy the race, take pride in your running and turn your initially perceived failure into a nice LDR with crowd support, free snacks and goodies at the end.

Remember, not all races will be a PR.  On the flip side, sometimes you feel unprepared for your race only to turn in a spectacular time.  Just remember to run your own race and do your best.  It’s all we can ask of anyone, especially ourselves!

Now go run!

Keli 🙂

Safety First

I spent 4 1/2 hours yesterday in a CPR/AED certification class.   I’m happy to say I passed the class and feel confident in the skills I learned.  It is by far the most important 4 1/2 hours I’ve spent anywhere in a while and a bargain at $60.

If you have been meaning to take a CPR class, visit the American Red Cross at http://www.redcross.org/en/ or contact your local fire department for information on classes near you.

In addition to the hands-on experience, informative videos, I took with me a training booklet for references as well as an emergency procedure card.   My CPR certification is good for on year.   I sure hope I don’t ever have to use these skills I learned today, but as we say in our family, safety first!

Now go run!

Keli 🙂

The Backup Plan

Everyone needs a backup plan.  No, not an exercise or healthy eating backup plan.  But a computer back up plan for the day your computer dies, taking with it your files, photos, and work documents.  Basically your entire electronic life.

Yesterday morning I came home from a client meeting and went to check email.  The first clue that something wasn’t kosher was the strange ticking sound coming from the cpu.  The second clue was the strange DOS commands that kept coming up on my screen.  For those of you too young, DOS came before Windows and basically kept average, non-computer geeks away from computers for a long, long, long time.   So since I couldn’t access the files and my computer was speaking a foreign language, I had to go out and get a new one.

While I love my new computer and huge monitor, I am faced with the daunting task of finding a way to restore my files from the dead.  Thankfully I backed up some personal files a month ago as a ‘just in case” measure.  But I didn’t back up enough data.  It’s going to be an expensive lesson, I’m sure.

So take my word for it, back up some files today!

Now go run!

Keli 🙂


That’s what I was last weekend upon entering Yosemite Valley.  I’d honestly never been so inspired and completely awed by anything in such a way.

We did a lot of driving, stopping, walking and meandering during our visit.  The mist of Bridalveil Falls on our face was a kick for the kids, as was hopping on rocks and trying not to fall into the creek.

Family Fun in Yosemite

We enjoyed a picnic lunch on a deserted beach along the Merced River, feeding crusts of bread (and the occasional Cheese-It) to a duck family.  The kids skipped rocks and we basked in the sunshine with an occasional eye into the wooded area for bears.  We visited the store in Yosemite Village, drove to the Awahanee and stood with a crowd of onlookers as a few specks climbed up the face of El Capitan.  Or El Cap as we call it!

On of our last stops of the day was to Yosemite Falls.  We strolled through the trees, along the creek and over the bridge to the base of the falls.  The first section at top was so powerful the water flew off the top while the second fall below was a heavy cascade into a misty pool at the river.  Walking the other direction back to the car we turned to look and was rewarded by a spectacular view of both falls.  It was amazing.

Yosemite Falls

We drove towards the exit of the park with the sunroof  open and one of the kids pointed to the top and said “Stop!”  We pulled over and looked up and El Cap was like a granite wall above us.  We all got out of the car and took pictures, marveling at how incredibly MASSIVE that wall of granite was.

If you have not had a chance to get to Yosemite, I implore you to take a trip.  You can stay outside of the park at a reasonably priced hotel and make the 45 minute drive into the park itself.  Bring comfy shoes, snacks, water, your camera and most importantly, your inner 12 year old self.   You won’t regret the trip!

Now go run!

Keli 🙂