The Accountability Challenge

Welcome to the July Accountability Challenge!  Wait, what?

I know, many of you love our fitness challenges, but the reality is it’s July and many of you, myself included are taking time for trips and vacations with family or friends.  So we’re flipping the script and you’re in charge of setting a goal that’s attainable and measurable and holding yourself accountable to follow through.

Why attainable?  Success, no matter how small breeds more success.

Why measurable?  For goals to be successful you need to have a way to measure if you were successful.

Why is accountability such a big deal?  Say you commit to running or walking with a friend every morning at 5:30 am.  How likely are you to hit snooze and skip the workout if you know your friend is waiting for you.  In the dark.  See how that changes things?

So here’s the challenge.

  1. Set a goal and write it down.  (A goal not written down is just a thought with no action behind it.)
  2. Now grab your calendar and check off every day you  do something to help you reach your goal.  Go for your planned 20 minute run?  Check.  Finish your 4th and final workout of the week?  Check.
  3. Comment often on my Facebook page and share how it’s going or post a comment on my blog.

Want to increase your accountability?  Find a partner.  One that you can share your goals with and who you can report to each day.  And do the same for them.  The key with an accountability partner is that he or she supports and pushes back.  You don’t want someone who buys all of your excuses.  That would be lame.

And I promise that if you make yourself accountable for your fitness goals this month you’ll reach them.   And how awesome will that make you feel?

Now go run!

Keli 🙂


DIY Marathon Training Group

So as I posted recently, it’s marathon year.   I also have some serious goals this time around.  I want to be able to race hard and make this my strongest marathon yet.  Since I may be 10 and done, this is important to me.

Recently I put two action items on my agenda (because I’m all about action items these days).

  •  Register for the race.

Check.  I’m an official entrant in the 2016 California International Marathon on December 4, 2016.  And if I’m not mistaken (not that it makes any difference to me) it’s the last chance to qualify for the 2017 Boston Marathon.  Again, just sharing info.

  • Find a group and plan for the race.

This action item has been a bit tougher.  I’m deciding between two Runner’s World programs.  One is based on a 3 day a week plan and the other is a more conventional 4 to 5 day a week plan.  But I’m not worried about that part, I’ll decide this week.  The other part, finding a group or club to train with has been really hard.

I’ve checked out some online groups.  I’ve checked out some local running clubs and some based in San Francisco.  Meh.  I’ll be honest, I’m not inspired.

What I’m looking for is a community of runners that are sharing the same goal and want accountability and some support in their training for a late fall or winter marathon.  I want to share ideas, training, find out what’s working, what’s not, get inspired, be inspiring, give or get a gentle kick in the tush when needed, support and be supported by others while we train.

So because I have not been able to find one, I’m creating my own.  With all of my free time (snort).

Stay tuned for details on the group, where you can find us and how you can participate.

Now go run!

Keli 🙂

Running Rules

I have a lot of running rules.  And a lot of running ‘shoulds’.  Here’s an sample

  1. I only wear shorts.  (And prefer Brooks Versatile shorts but they don’t make them any more – grr)
  2. I don’t round up my mileage.  If Garmin says it’s 4.99, it’s 4.99, not 5 miles.
  3. I don’t carry water unless I’m running for more than 7 miles.
  4. I don’t eat unless my run is more than 6 miles.
  5. When running and a hill is visible, I run the hill.  Unless it’s a trail and I’m alone.
  6. I totally believe it’s cheating if you run slow behind me the whole race and then sprint past me in the chute.
  7. You should not wear your race shirt the day of the race.  Just like you wouldn’t wear the medal.
  8. Male runners over 35 should always wear a shirt and NEVER EVER wear split shorts.  Sorry guys.  Man boobs and grey chest hair.  Not good.  And need I say more about split shorts??

runnerAnd it goes on and on.  My friends who have run or raced with me can easily add to the list.

So for the runners out there, what are your rules?? What will you do or not do on a run.  Do you have to have music at all times or do you ban devices.  Do you only run races where costumes are involved or do you refute and refuse racing at all?

Curiosity may have killed the cat (sorry kitties) but inquiring running minds want to know.  Share your comment here or on my FB page.

Now go run!

Keli 🙂


Yoga is for Posers

So I guess I’m into yoga now.

In full disclosure I’ve only been “practicing” for a week.  See, this is cool.  You don’t ‘do’ yoga, you practice it.  And you can bet your asanas (that means poses) that I quickly and painfully found out how much I needed to practice.

Since I’m a runner who doesn’t stretch I thought getting into a consistent habit of some body work would be smart. And  I needed something more structured than a self-administered foam rolling and stretch routine.

yoga kittiesHello yoga.

Every day I’ve committed to doing a 20-30 minute practice.  I’m a big fan of television so I’ve turned to OnDemand for my yoga instruction.  Grokker has some very good productions.  I like how they say “sitting bones” instead of “sits bones” and “holding your hands at heart center”.   They are nice to look at and have a pleasant demeanor.

One teacher asked me (well, it was through the tv so not me personally, but you know what I mean) to do some weird bendy thing across my leg.  I laughed.  And he said if that’s too easy you could add this and then that.  I laughed really loud because that’s exactly what I say in my boot-camp class.

Trust me when I tell you that I have a greater appreciation for my students who may feel the same way when I chirp “and if you want to take it to a level 2, add the hop”.   See, personal development comes anywhere.

To be very honest yoga is not pleasant for me.  I’m very inflexible.  Years of running and pounding the pavement have taken its toll on my flexibility.   My practice starts out ok (in a standing pose) moves very quickly to uncomfortable (ouch, forward bends) then settles in nicely to really uncomfortable (shoulder stands, yikes).  But I persist.

Today was great, even as I struggled with the hard poses I felt strong and that I could eventually, someday get there. Yesterday I was really sore and had a hard time even with Sun Salutation.  So it’s the ebb and flow.  Like anything.

But I will say I do love how I feel afterwards.

And that’s what I tell my class and my personal training clients.  If you focus on how you’ll feel when you finish you’ll have a much easier time starting.

And on that note.  Namaste.

Now go run!

Keli 🙂

Project Brad – June Update

Here’s a Project Brad Update.

Brad and I went shopping over the weekend.  There was a sale at the Men’s Wearhouse and he needed some new dress shirts for work.  Brad’s old school and still wears a suit and tie to work every day.  It’s one of the things I love about him.

But let’s back up.  A month or so ago we bought him 2 new suits (it’s always “we” when we talk about shopping because Brad’s color blind, severely, so we both go shopping when he needs clothes).  Anyway, he hadn’t freshened his work wardrobe in quite a few years.  Plus, pleated dress slacks are very 1995.

Suits today have a flat front, slimmer plant and a slimmer jacket.  It’s a very European, clean look and it benefits men who are of a leaner build.  Double breasted suits of the late 90’s were more forgiving.  So Brad (with the help of our great salesperson John) tries on a few suits and we settle on a few that looked good.  They are in the same size he’s worn for many years, 46L.  But because he’d slimmed a bit they had to do more alterations so the coat fit well and the pants were right.  Take it in here, nip in there, etc.

Back to the story.

We head over to the Men’s Wearhouse again this weekend.  Shirts are on sale and Brad has a discount coupon (this guy loves a deal) so we come in for a few more shirts.  We bought 2 when we got the suits and they fit really well, slimmer cut and less poufy.  So he tries on his normal size (17 1/2 neck, 34/35 sleeve).   It’s too big in the neck.

Well, Brad hasn’t worn a smaller neck size than 17 1/2 for at least 15 years.  But the 17 1/2 wasn’t fitting so he tries on a size 17 neck.  And it fits.  It fits and it looks good, not like his head is about to explode and his neck skin is bursting out of the top.  (You all know what I’m talking about.)

17.  Wow. That’s a half inch off the neck.  So of course we buy 3 shirts (3 for $99) plus use his $50 off coupon.

Normally Brad would be happy at the deal (he is a salesperson after all) but the truth is, he was really, really, really happy that he could comfortably wear a size 17 shirt.  And that made me really, really, really proud of the hard work he’s put in.  Watching his diet, running every day and making smart choices were paying off.  Huge.

So since some of you may not know Brad, I wanted to share some pictures comparing him a year ago or so to now.  But as I was going through my photos on my computer I realized a few things:

  • I take a lot of selfies with the kids
  • I take a lot of pictures of the kids
  • I take a lot of pictures of our family from the neck up

But then jackpot.  I found one.   The picture on the left is from last year and the other one is this morning before he left for work.  I think he looks a lot different and again, am really proud of how hard he’s working. I’d be curious to hear your opinion.


Brad June 20 2016







This is Brad in 2015.                       This is Brad today, 6/20/2016.

So he’s set with shirts and suits for a while but he needs a new belt.  He’s moved 2, close to three notches on that sucker.  Oh and maybe some new jeans and shirts.  But no one is complaining!

Now go run!

Keli 🙂

What’s Up?

This month we’ve launched a new Facebook page for all things Marin BreakfastKlub Runners.  There you can find daily motivation, information, run details, workout tips, healthy recipes plus any fitness or monthly challenges that we’re running.  images

Please visit our page and “like” us so you can continue to receive all of the info that has normally been running through my personal page.

Our trail runs will resume next week so you can all celebrate your or your kid’s Dads this weekend.  Cheers to the great dads out there!

Summer is a time for fun and relaxation.  But too quickly it can go sideways and you’re back at square one.  If you are having trouble motivating or getting your normal workouts done please drop me a note and let me know how I can help.  Sometimes it takes a village to help achieve your goals.

Now go run!

Keli 🙂



Trailing on the Trails

Here’s a brief wrap up of the Rodeo Valley Trail Run I ran over the weekend.  10-Rodeo-BaseThe race included an 8K, Half Marathon, 30K and 50K.  My pal Stephanie found this race and we thought it would be a fun thing to do.  Stephanie was looking for a milestone and I thought it would be fun.  But then I am wired a little bit differently than most people regarding “fun”.

The race is all trails and is out at Rodeo Beach in Marin County.  This particular region is known as the Marin Headlands and has spectacular views and if you like to run trails, it’s heaven.  That is, if heaven to you means long, grinding uphill runs.  🙂

Inside Trail puts on this annual event and it’s a very well-organized run.  Bib pick up is quick and efficient, maps clearly marked, turn by turn instructions available and they mark the actual course with colored flags that make it very easy to follow and NOT get lost.  Which was great for us because we (I) seem to get turned around on trails.

Our only concern was that there were only 2 aid stations along the way.  During street half marathons you can expect an aid station every 2 miles, or even more often.  With the climbing and potential heat of the day we were a bit worried but the 2 aid stations were at perfect points along the race (about 4 miles in and at 9 miles in).

Ok, on to the course itself.  First let me say that I had no expectations of pace or speed.  I expected it to be a challenging course and was hoping to make it in under 3 1/2 hours.

Starting at sea level we climb right away and continue for about a half mile.  The trail then looped down and around the Marine Mammal Center and back down to the bottom of the valley then we climbed up the fire road to the trails that rim the Rodeo Valley and then we crossed over to the ridge above Tennessee Valley, down to the horse stable and back up (and up and up) to the ridge where we ran along until a very long descent back down to Rodeo Beach.

Here’s what the elevation profile looked like.  Rodeo-Valley-ElevationIt was a great trail and a gorgeous run.   It was harder than expected but it was a good run.  We had fun.  And we finished strong, sprinting (well, kind of) to the finish line in 3:05 beating my expectation.

Next up is the Honey Badger Half in October.  Honey badgers don’t give a shit.  Ha Ha ha!  Here’s the link  They also have a 5K and 10K and from my experience, Sasquatch Racing also is a well organized race company, in case you’re wondering.

Now go run!

Keli 🙂