Quote of the Day

Courtesy of Runner’s World…

I have learned that there is no failure in running, or in life, as long as you keep moving.

Amby Burfoot

Now go run!

Keli 🙂

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It’s the final countdown

There are only 5 more days left in our October Challenge so let’s finish strong!

If you have not been able to check off as many boxes as you’d have liked this month let’s make these 5 days count.  Get creative so you can get some exercise no matter what’s happening at work, home or school.

Being able to squeeze in exercise when life is crazy is a vital step in creating an active lifestyle.

Now go run!

Keli 🙂

 

Tips for new runners

I love to talk to new runners.  They have a lot of questions and are totally enthusiastic.

Many new runners, however,  also suffer from the “should’s”.

They feel they “should” be faster.  They “should” be able to run more than a minute at a time.  They “should” be in better shape.   They “should” not run races because they are too slow. They “should” not call themselves a runner, they just jog.

They “should” all over themselves!  A new runner “should” do just one thing.  Just run.

Here are some tips for new runners or even seasoned runners who need to up their game.

  • To be able to run farther or longer, add 10 minutes to your current run once a week.  Or if you are doing a run/walk interval – add 30 seconds to your running intervals.
  • To get in “better shape” set a consistent schedule of 3 or 4 runs a week.  Mileage doesn’t matter at this point, just get out and get consistent.
  • To be able to run faster, increase your speed for 20 seconds every few minutes.  Or pick up the pace to the next street corner.
  • To get over “race fright” – sign up for a race.  Odds are you will NOT be the last person to cross the finish line.  And if you are, trust me, you’ll get the biggest cheer of the day!
  • When you run, you are a RUNNER.  Even if you run an 18 minute mile you are a runner.  Say “I’m a runner” out loud a few times.  See, it’s awesome to call yourself a runner.

Now go run!

Keli 🙂

Save the Date – The 12th Annual Turkey Trot is Coming!

thanksgiving-turkey-clipart-1

To many, Thanksgiving means stuffing their gullet full of tasty fare and then falling asleep on the couch before having a chance to wipe the whipped cream from their face.

But here at Marin Breakfastklub Runners, Thanksgiving means a good early morning run.  And what’s better than running alone on Thanksgiving morning?  That’s right, it’s back!  Our 12th Annual Turkey Trot!

Our trot kicks off on Thanksgiving morning (11/28) at 7:30 a.m.  As with the previous 11 trots, we will meet at Rush Creek to stroll, power walk or run along a mixed-use dirt path through the marshlands.   The path is pretty much flat except for a few rolling hills.

It’s a gorgeous way to start your Thanksgiving!  It’s not a race so there’s no starting line, no finish line, no fees, no free goodie bags and even better, no pressure!  The only thing that’s serious is our start time at 7:30 a.m.  I don’t know about you, but I have people to feed so I’ve got to get home.

If you are interested in joining in the fun click this link so you know where we’ll be.

Now go run!

Keli 🙂

 

Habit Forming

My workouts are pretty regimented.  Boot-camp 3 days a week, running 4 days.  I’m often done with my workouts before my family has gotten themselves out of bed which means I’m up very early and out the door in the dark.  I don’t give it much thought really, it’s what I do and it’s become second nature.

Now, with that said, there are days that I have to skip a run.  But see, what happens with this exercise-thing is you start to crave the activity.  You start to need it.  When I can’t run I just don’t feel the same without it and my day is affected by it.

If you are new to working out or running and don’t understand what I’m talking about, I encourage you to keep at it.  You’ll soon see what I mean and very quickly you’ll be as passionate about it as I am.

Even better, your passion for health and fitness will encourage and motivate your friends!

Now go run!

Keli 🙂

PS – We are midway through our October Challenge!  Please share with me how you’re doing!

October Challenge – Day 10

Well here we are a third of the way into our October Challenge.  How’s it going so far?

To refresh your memory the challenge is to exercise  20 minutes every day in October.  If you’re having trouble finding 20 minutes, let me give 5 suggestions on how to fit in your exercise.

1. Wake up 20 minutes earlier (anyone surprised that this is my #1 answer?).

2.  Break it into 2 – 10 minute sessions.

3.  Skip coffee (lunch, fro-yo)  with a friend and walk around your local high school track.

4. Don’t fast forward through your favorite hour long show.   Pick one of the following exercises to perform at each commercial break.  Pushups, Squats, Wall Squats, Plank,  Bicycle Crunches.  That should total 20 minutes, give or take.

5.  Use your tracker as motivation. Those little x’s or check marks should inspire you to do more.

It’s not too late to participate in our challenge.  21 days is better than none so commit NOW and join in the fun.  Download your tracker (October 2013 Challenge Tracker MBKR) and get started!

Now go run!

Keli 🙂

 

Breaking Bad (Habits)

Over the summer I posted that I was going to try clean up some bad eating habits I’d fallen back into (http://wp.me/pnw73-Lk).   I received some great feed back, got some good real-world tips and in doing some research stumbled across a trick that I thought I’d try.

Studies show that it takes 21 days to make or break a habit so my first task was identifying the one habit that I wanted to break.  (Note:  tackling one habit at a time is much easier than an entire overhaul).  So my plan was to eliminate my little penchant for sweets.  A “kiss” from the office candy basket, a cookie (or more) in the afternoon, a treat from the coffee shop all add up to unnecessary sugar, calories and fat.

In order to track my progress I affixed 21 post it flags along the side of my computer monitor.  On each flag I put the date (8/5, 8/6…all the way to 8/25).  At the end of each day I would pull a flag off the monitor.  Sounds too simple to work, right?

Well,  the funny thing is that it mattered to me that I was able to pull off a post it note with a clear conscious.  I substituted my processed sugar fix with fresh fruit.  I enjoyed pineapple, juicy peaches, melons and berries.

But wait!  Fruit has sugar, right?  That’s true but fruit has fiber, antioxidants, vitamins and a host of other benefits.  And let’s be really honest.  I don’t know ANYONE who is overweight because they have a problem with apples.

About halfway through my experiment I was starting to notice that my processed sugar cravings were ceasing.  Sure I would  have a hankering for a cupcake or a cookie but I was able to let the thought roll through my brain without it becoming actionable.

At the end of my experiment I was able to look back on my 21 days with some serious pride.  I can say without a doubt that my cravings had dropped and I no longer went on auto-pilot when muffins were served at a meeting or a cookie was in view.

Was I able to abstain for the full 21 days?  In truth there were 2 or 3 days where I slipped up but I was able to course-correct and move forward.

The bottom line is that maintaining a new, healthy habit requires attention and diligence.  One needs to keep working that new “habit” muscle so that the old, firmly established habit doesn’t pop back up.

So if you need to break an old habit or create a new, healthier habit, give the 21 day post it note experiment a try.   Let me know how it works for you!

Now go run!

Keli 🙂