Spring Races – UPDATE

Now that it’s officially Spring, here are some races you may want to try!

nightSweatsPacific Coast Trail Runs Night Sweats Spring Run – 8K, 15K and Marathon – April 2, 2016

This Night Marathon, 8 Km and 15 Km begins at Rodeo Beach. You will see from several vantage points on the trail the beauty of the lights of San Francisco, Tiburon and the Bay Bridge.  The trail is marked with glow sticks and reflective ribbon to keep you safely on course. They employ the same safety procedures used for their 100-mile nighttime events.  So they know what they are doing.   Click here for more details.  I am doing the shorter distance for this run.

P10-Levis_Logo-01Levi’s Presidio 10 – 10 miler, 10K or 5K – April 17, 2016

This run is a fundraising event for the Guardsman and it’s a very well-run race from my previous experience.  Added bonuses are that the 10 mile and 10K distances have you running across the GG Bridge and there’s a hot breakfast and festivities after the race.  Click here for more details.  I’m signed up for the 10 miler.

12670159_10156407989015167_4574996627822308198_nMuir Woods Marathon, Half Marathon and 7 Mile Trail Run – May 14, 2016

Not for the faint of heart but worth the climb! Starting at Stinson Beach you’ll be heading, up, up and away into the thick wooded trails of Muir Woods. You’ll follow the legendary Dipsea trail to Steep Ravine, where you’ll climb a wooden ladder, march up natural rock and wooden staircases and scramble under tree trunks. Along the way, enjoy the sounds of babbling brooks and waterfalls. Drink in the fresh smell of the towering redwoods and oaks that surround you. Click here for more details.

zapposB2Blogo2016Bay to Breakers 7 Mile Run – May 15, 2016

The Bay to Breakers has run continuously for over 100 year as a staple to the City by the Bay. With a starting point near the San Francisco Bay, a few blocks from The Embarcadero, the 12K race runs west through the city and finishes at the Great Highway where breakers crash onto the Pacific Coast’s Ocean Beach. It’s a wild run so be prepared for anything!  Click here for more details.

 

static1.squarespace.comBank of Marin Running Festival – May 22, 2016

This inaugural race has something for everyone in the family!  Featuring a half marathon, corporate challenge half marathon, 10K, 5K and a 1 mile fun run for girls 12 and under.  The race supports Veterans and the Run Like a Girl program and is designed to promote a healthy and active lifestyle.  Brad is going to sign up for the 5K and I’m going to do the 10K.  It will be a fun day and a chance to support my community.  Plus you get a chance to meet Dean Karnazes (who is a total running badass).  Bonus!  Click here for details.

10-Rodeo-BaseRodeo Valley Trail Run 8K, Half Marathon, 30K and 50K – June 11, 2016

Starting just steps away from historic Fort Cronkhite, this trail race is comprised of steep pitches and lofty downhill sections as it undulates the beautiful Marin Headlands hills and coastline. Coastal trail and Pirates cove provide astonishing views of the Pacific ocean, while glimpses of San Francisco and the Golden Gate bridge appear as you traverse the SCA Trail single-track.  I’ve signed up for the half marathon.  Wish me luck!  If you want to join in the fun, click here for details.

Looks like with all of this variety, you really don’t have any excuses.  Right?

Now go run!

Keli 🙂

Advertisements

April Challenge Awaits!

Our next challenge kicks off April 1st – no foolin’.

Here’s the 4-1-1.

Rules

  1. To be eligible for prizes, you must sign up before April 1st to let me know that you are “in” for the Challenge.  Just send me an email, tag me of FB or pass me a note in math class. Ha Ha.  You get it.  (hint – if you know me at all, you know I LOVE to give away free stuff so take me up on this)
  2. Track your progress daily.  In writing. You know, on paper.  You will need to turn in your results at the end of the challenge.  I have a basic tracker I’ll include with the first workout post.  Please also include any extras.  Did you walk, run or do anything other than the challenge exercises.   Mark it down.   Who knows, extra brownie points maybe??
  3. The challenge will only be posted and updated on the blog daily.   I will aim to get the post out by 5:00am every day.  So you early birds can have at it. 

Workouts

  1. The exercises will be body-weight based and full instructions and modifications will be provided for each workout.
  2. The workout will take between 10-15 minutes.
  3. There will be workouts scheduled for Monday through Friday.  Saturdays and Sundays are reserved for rest, active recovery. You are also able to make up ONE missed workout per week on the weekend.  This means you need to plan and factor in your exercise during the week.
  4. If you attend my class or are a personal training client you will have the challenge included in your workout.  Even if you didn’t sign up for it.  Consider it a bonus!

get fit

Questions?  Email me.

Now go run!

Keli 🙂

PS – Special circumstances?  Vacations, other stuff?  Email me and we’ll work it out so you can participate in the challenge and not miss a beat.

Can. Will.

Let’s face it, most of us have been at a point where we had to start working out again.  Maybe it was after an injury, having a baby, years of sitting at a desk, etc.  As such, many people struggle with or are frustrated with their current physicality.

And while there are freaks of nature who can jump back in without missing a beat, most of us mortals have had to start from ground zero.  And it sucks.  And we get frustrated.

This is where you need to employ the power of some little words. Can.  Will.

“I can do this”

“I will do my best and give it 100%”

“I will walk faster today than yesterday”

“I know I can only do 1 pushup and that is embarrassing but I will work hard and soon I’ll be doing 10″

This kind of positive thinking is much more productive than the alternative, ugly cousin; can’t. I can’t run.  I can’t hold a plank.   Once you say can’t, you well, can’t.  You have fulfilled your own prophecy.

Think instead of what you can do.  Right now.  Because once you identify what you can do now, you’ll open up to the possibility of what you can do with some more time, work and dedication.

I know you can do it.

Now go run!

Keli 🙂

 

Tools For Life

Sometimes your workout is the best part of your day.  And if you’re work out is done by 6:30am, that makes for a looong, hard day. But luckily for you there are a lot of skills you’re developing at the gym, class or from our trainer that you can apply to situations in your regular, clothes-wearing life.   Who knows, having these tricks in your pocket may help you overcome some hurdles.  And I don’t mean the kind on the track!

Here are the pillars of fitness and a very simple definition for each:

  • Agility – the ability to move in any direction, anytime, anywhere.
  • Endurance – the ability to remain active for a long period of time.
  • Balance – the ability to support yourself when and how you want.
  • Coordination – the ability to move in a harmonious way.
  • Strength – the ability to overcome resistance.

Let’s take ‘agility’ to start.  So being ‘agile’ or having ‘agility’ means you can manage to do quick feet drills like a ladder or running from one cone to another to another.  And the beauty of agility is that you get more agile the more you practice!  So even if you struggle a bit with your feet now, don’t worry, you’re getting there.  Just focus, keep your head in the game and don’t give up.

Now how does ‘agility’ apply to your day to day?  Well, you may work with people that jump around from topic to topic or task to task.  They may be really quick with speech or change directions on a project or even add more projects or things on your plate.  So being the agile person that you are becoming, you are able to channel your ladder drill from the workout that morning, dig deep, focus and get the task done to the best of your ability.

Next let’s look at ‘coordination’.  In class this may translate into being able to do jumping jacks with your arms and legs moving fluidly, or playing tennis, soccer or managing to bring in two opposing body parts to meet in the middle.  In the office it’s working with a co-worker, higher-up or person at the bulk-mail room at the post office.  You have to find a way to work harmoniously together.  Coordination is key if you volunteer or have to pool groups of people together for a race or event.  And coordination is not always something you were born with; it’s a skill that needs developing.  So develop; practice and put these skills to work!

And that, my friend, is how you start to think like an athlete.  All of these tools above can be taken from the fitness arena and into the workplace, your home or social situation.

I mean, who hasn’t needed ‘strength’ at a family dinner, right?

Now go run!

Keli 🙂

March Motivator

I know there are days you’d rather skip the workout and sleep, have a muffin or binge watch something.  And while it’s ok to take a break every now and then, you can’t always pass on the exercise.

So I’ve put together some unconventional, yet helpful tips to help get you off your tush and working out.  Even when you don’t want to.

  1.  Visualize a successful workout.  Visualization is used by professional and amateur athletes alike. For our purposes imagine yourself at your workout and crushing it.  “See” yourself running strong and fast, hiking with purpose, lifting the dumbbells or barbell with ease.
  2. Feel your success.  When you are having a great workout and are sweaty and done, how do you feel?  Do you feel good, accomplished and proud of yourself?  I’m going to bet you do.  So I want you to sit in that feeling so you can come back to it.  When you are feeling unmotivated about going for a run, quickly think back to how you felt when you finished that workout.  Chase that feeling instead of bemoaning the fact that you have to work out.
  3. Set the timer for 10 minutes.  If, after 10 minutes you still feel crappy, tired or totally uninspired consider it a sign from above that you should take a day off.  Don’t stress or fret, just enjoy the break.
  4. Channel a motivator.  Think about someone who inspires and motivates you and imagine they are sitting next to you and encouraging you to workout.  Or that your motivator is a little character sitting on your shoulder providing what you need to get you moving.  “Take the stairs” she says. “Run faster”, she says.  “See how long you can hold that plank”.   She believes in you 🙂

Now go run!

Keli 🙂

Happiness Hacks

5 Happiness Hacks 

  1.  Go for a run.  The rush of endorphins rocks and research shows that running may help alleviate symptoms of depression.
  2. Smile.  Real or fake, research out of Clark University revealed that smiling seems to activate the happiness center of the brain.
  3. Shower or Soak.  Hydrotherapy is an old natural health remedy and recent studies show that whirlpool bathing increases feelings of well-being and a cold shower may have an antidepressant effect.
  4. Eat Chocolate.  “Nuff said.
  5. Hug, Fist-Bump or High-Five a Pal.  Touching releases oxytocin, the love hormone.  Bow, chick a wow wow.

** Hacks courtesy of Women’s Health / color commentary courtesy of yours truly.

Now go run!

Keli 🙂

You’re Getting Sleepy…Sleepy..

The Fountain of Youth, it seems, comes in the form of a nap!  Open a fitness or health magazine and you’ll see an article on the health benefits of sleep.  And even better, napping!!
napI am a big fan of naps.  And that’s surprising to some people (as is my penchant for anything on Bravo) because apparently I don’t look like a napper.  But catching a 20 or 30 minute ‘catter’ (cat-nap) is a healthy part of my routine.

Especially because I don’t get a solid 7 or 8 or even 9 hours of sleep per night like the experts say is necessary.  8 hours?  Isn’t that like being dead?  I haven’t had 8 hours of sleep, in a row, since the first Bush was in office.

So I covet my naps.  But the important trick to napping is the length of the nap.  20-30 minutes is the MAX you should doze.  More than that and you start to hit the heavy sleep.  You know, the one where you wake up in a puddle of drool and can’t remember what day it is, where your kids are or why you were asleep in the first place.

I know some people don’t nap, can’t nap, refuse to nap.  (And truth be told, I kind of feel sorry for them because a nap is delightful.)   But even just closing your office door, turning off your phone and relaxing in your chair or sitting quietly in your car and resting for is helpful.  It allows you to quiet your mind, get into a restful and relaxed state.

Regardless of what you do to recharge be sure to keep it short, get up and move, and drink some water.  I promise you’ll have more energy for the rest of the day and a short ‘catter’ won’t compromise your sleep at night.

Now go run!

Keli 🙂