The Reach

Goals are important to me.  They are tangible things I can work towards and that really suits my personality.  I don’t do well when I’m not pointed in a direction.  Besides, I’m a validation-whore who needs to have these accomplishments in my memory bank.  Or posted on Facebook.   No surprise there.

I’ve got some races lined up already; a 10K, a 9 mile train run, and I’m on a Ragnar team again and am back to my 5 days a week running schedule.  But I still need that goal race to work towards.

So I’m going to try a 5K.  Correction.  I’m going to try and run my fastest 5K. Thank you Runner’s World, for the motivation!  Their last issue highlighted a training plan for to “Run Your Fastest 5K” and for some reason I ripped out the training plan and set it on my bedside table.  And promptly forgot about it.  Because the 5K is not usually my thing.  But the more I got to thinking and due to a timely FB post that came into my feed from Runner’s World I figured it was time to give it a shot.

So I pulled the plan out from under a stack of books (yes, it was just where I left it last month) and will give it a go. The plan is 10 weeks long and includes a day of speed work, a hill repeat day,a long run and then 2 or 3 short easy run days.

Next up is to pick  a race.  I figure the early to middle of fall to give me the 10 weeks to train.  Like the marathon I’m going to try a new plan that will push me a bit (a lot) out of my comfort zone.

Truthfully, I don’t know if I can do a 20 minute 5K.  But what the hell, I’m willing to give it a shot.  You never know what you can do until you try and do it.  Right?

I’ll keep you posted on my experiment and we’ll see what happens.

Now go run!

Keli 🙂

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Off to the Races

We’re deep into Spring and that, boys and girls means it’s prime running season.  And more importantly, racing season.   I’ve got 3 races in the bag so far (a 4 miler, a Ragnar and a 10 miler) and 5 more planned.  Here’s what I have on the books.

Angel Island Adventure Race – Angel Island.  Sunday,  May 7, 2017  (http://www.aiadventurerace.org/)

Ok, I’ll be honest.  All I know is that my teammate Stephanie and I have to bring a bike.  Just one.  Maybe if I play it right I can have her do most of the work and I can just yell directions.  Ha ha.  It looks like a lot of fun but I have to figure out what we are doing.  I mean, the race in in a week.

Bank of Marin Running Festival – Novato, CA.  Sunday, May 21, 2017 (http://www.bankofmarinrunfest.com/)

A half marathon, 10K, 5K and a kids 1 mile run.  It’s the perfect family event!  You can register online at the event page above or head over to Rush49 and buy a discount voucher:

Bank of Marin – Rush 49 Voucher

Once you buy the voucher you use the code they give you on the main registration page (you use it like a discount code).  There are a few extra steps but the savings are worth it!

The Giant Race – San Francisco, CA.  Sunday, August 27, 2017  (http://www.race-sfgiants.com/san-francisco)

This will be the 3rd year in a row for this race.  I like the 10K but they have a half marathon and a 5K.  It’s crowded.  It’s hard to maneuver.  But it’s a lot of fun.  You start in front of AT&T park and finish inside the park.  Last year we had a hard time finding our post-race beer.  We won’t make that mistake again.

Night Sweats Trail Run – Rodeo Beach, CA.  Saturday, September 9, 2017 (Night Sweats Trail Run)

This race has three of my favorite things.  Darkness.  Hills.  Trails.  I’ll be doing the 15K but there’s also a marathon option if you feel like really challenging yourself.  The thing I love about this race is that it’s very chill.

Don’t get me wrong, these folks know how to put on a race and take safety and the race particulars very seriously but the vibe is more of a group run vs. a race.  It’s one of my all-time fav events.

Run as One.  The Can Do! Community 5K, Fun Run and Festival – San Rafael, CA.  Sunday, October 15, 2017. (http://www.cando4schools.com/family-fun-run-and-festival)  Registration OPENS soon!

This first time event is a fundraiser for the schools in the Dixie School District.  I’m not running the race because I’m helping the race committee.  But trust me when I say that the 5K course is PERFECT for runners and walkers alike.  Mark your calendar and stay tuned for more details on this event!

Reebok Ragnar Napa – November 3 and 4, 2017 (https://www.runragnar.com/event-detail/relay/napavalley)

A Ragnar run is something you don’t forget.   It’s the most fun you can have stuck in a van with 5 other runners. Many of the races are lottery only and while the Napa race is closed, there’s still a chance to grab a space in a van.  Check out their Facebook page https://www.facebook.com/events/295876140809470/ a few months before the race to see if any vans are looking for runners. Definitely check back the week or so before.  It gets crazy.  So stay in prime running form, you just may get a shot at the run.

Ok that’s it for the races!  Check them out and if you have one on your calendar that’s super fun, let me know!

Now go run!

Keli 🙂

 

Goal-Focused Training

If I’m not training for an event my workout intensity drops dramatically.  Now that doesn’t mean I stop exercising but I’ll be the first to admit that my weekday runs will drop from 5 or 6 miles to 3 or 4.  And if I can get in more than a 6 miler on a Sunday I’m lucky.

I know from experience that I need something on the calendar that I can work towards. I need to have a training plan in place so I don’t have to think about how far I need to run (or how little I can get away with).  I just look at the calendar and go for my 6 mile run.  There’s no thinking.  An no thought process means no debate which means no skipping or cutting it short.  See.  Brilliant!

I call it goal-focused training.

So if you’re a runner, register for an event.  Hang on now.  Wait.  Did I say marathon?  Did I say half marathon?  No.  A 5k is perfect.  It’s 3.25 miles and unless you’re running an Olympic trial or an actual meet, you can walk as much of it as you like.

But why do you have to register for a race?  Because training for a race will give your workouts purpose. 

Then there’s the mental shift.  Say these two sentences aloud:

  1.  I’m going on a walk with Mary today.
  2. I am training with Mary today.

Now I’m no genius but #2 makes you sound pretty tough.  You’re not walking, you’re training.  Cool, right?  And when you start training for an event you’ll not only develop some serious street cred BUT you will become an inspiration for your peeps.  No joke.

So pick a race a few months away and register.   Determine where you are and what you need to do to be race-ready (whatever that means to you) and mark your workout in your calendar.  Just like that, you’re training for an event. Nice work!

Once you start training the quality of your workouts will improve.  You will get stronger.  You will feel an amazing sense of accomplishment when you train for and compete in the race.   I promise.

Now go run!

Keli 🙂

PS – Not sure where to start?  Email me and I’ll help you out.

Project Brad – Update

Brad ran a 5K over the weekend!  Brad, my husband, my formerly non-running husband RAN a 5K.  Here he is with his medal!  FullSizeRender

For those of you who’ve read this blog for a while I thought I’d update you on “Project Brad”.  For those of you who aren’t regulars, “Project Brad” is my bold attempt to help my husband get into better shape through running.

I know, I must be a joy to live with.

Here’s some background. Brad had been working out at our local YMCA for years.  He would try to go 2 or 3 times a week (but in reality it was more like once a week).  His workout consisted of riding the elliptical reading the paper or Rolling Stone and then do 15 minutes of weights.  He’d chit chat with people he knew, as really social people like to do at the gym, come home for a shower and off to work.

While not killing it at the gym he did like to play golf, go water skiing, hit the hills for an occasional family hike and also coaching sports for my son.   So he wasn’t a couch potato, just not (in my professional opinion) working out to his full potential.

And because I’m not good at beating around the bush, I flat out told him that if he worked himself up to running 30 minutes 3 or 4 times a week he would drop weight, feel better and get more fit.  I am pretty sure I even guaranteed it.

This was back in late fall.  He had some foot problems come up after the first week so there was a two month setback.  Finally I urged him to get a real pair of running shoes that he didn’t pick up while buying a 50 ct of toilet paper or a gallon of ketchup and we, I mean he was ready.

I shared a few of my short loops in the ‘hood for him to run and he would go out a few times a week.  Run a little, walk a little.  Repeat until he got home.  After a few weeks I showed him a farther out and back route that he could manage and he’s added that to his schedule.

He ran/walk about 4 miles on “Keli’s Super Fun Super Bowl Fun Run” in February and he’s been pretty consistent since then, logging runs every few days.  And I’m happy to say that he’s going out (without any prodding on my part) most days.

Brad has also started to track his food intake using one of the food journal apps and is wearing my Garmin Vivofit to keep check on his steps.

Most importantly, he’s not going out for hour long runs, nor his he reshuffling his life so he can spend hours in the gym.  He’s made small but very important steps so he can achieve his goals:

  1.  He’s created a habit.  So now he rolls out of bed and into his running clothes without allowing himself to second guess his decision.
  2. He realizes how good he feels after a run so he’s focusing on that finishing feeling.
  3. As he gets stronger he gets more confident and that lends itself to helping him stay motivated.

I’m so proud of how far he’s come in such a short time and he’s already committed to running some more 5K’s over the summer.  Just like any runner would.

Now go run!

Keli 🙂

 

 

Winner, Winner, Turkey Dinner!

Start your Thanksgiving Day off on the right foot by checking out a local Turkey Trot in your area.  Most races are short (either a 5k or 10K), start early enough so you can get your workout done and still have time to cook, and provide a relief from visiting relatives!  It’s a triple win!

The San Francisco bay area has a wide variety of Thanksgiving Day races to choose from.  Visit SF Gate (http://events.sfgate.com/san-francisco-ca/events/turkey+trot) to find one near you!

Now go run!

Keli 🙂

 

April Showers Bring Races!

If you are looking for a shorter distance Spring race, check out the Marin County Marathon website (click here).

This race features a full and half marathon and also a 10K and a 5K.  The 10K takes you on the road through the China Camp State Park (click here for race maps).  This windy and rolling road hugs the coastline to the Bay offering a delightful view.  The 5K runs the other direction.  Both distances are an out and back.

One other unique note about this race is that the race is dedicated to sustainability and the organizers goal is to produce a Zero Waste, Carbon Neutral event.  Go Green!

Definitely check out their website (http://www.marinmarathon.com) if you have any interest in a shorter distance April race!

Now go run!

Keli 🙂

Register Now for Spring Races

A few months into the new year and it’s time to check your progress.  Have you been meeting your mileage target that you set in January?  Have you been running?  At all?

If your training log hasn’t been opened since January 3rd it’s time to dust it off and begin anew.   While you’re at it, go to www.active.com,  pick a spring 5K or 10K race that looks interesting and fun and sign up for it.  Even better, grab a few friends and have them sign up as well!

Now go run!

Keli 🙂