T-Minus 4 Days

The Holiday Hustle.    Here’s how it works.  

  •  Subscribe to the blog to get the workouts daily.
  • If you need structure, print out the 25 day calendar and check off the days as you go along.

 Click here for a copy of the full 25 day challenge.  

  • Always warm up prior to beginning.
  • Check with a doctor if this is your first time at the rodeo.
  • Miss a day?  No big whoop, just double up on another day.
  • At the end of the 25 days it’s Christmas.  You did it.  Congrats.  No prizes, just bragging rights.

 

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Ker-Plank!

The Holiday Hustle.  

Here’s how it works.  

  •  Subscribe to the blog to get the workouts daily.
  • If you need structure, print out the 25 day calendar and check off the days as you go along.

 Click here for a copy of the full 25 day challenge.  

  • Always warm up prior to beginning.
  • Check with a doctor if this is your first time at the rodeo.
  • Miss a day?  No big whoop, just double up on another day.
  • At the end of the 25 days it’s Christmas.  You did it.  Congrats.  No prizes, just bragging rights.

Now go run!

Keli 🙂

Triple Shot

 

The Holiday Hustle.  

Here’s how it works.  

  •  Subscribe to the blog to get the workouts daily.
  • If you need structure, print out the 25 day calendar and check off the days as you go along.

 Click here for a copy of the full 25 day challenge.  

  • Always warm up prior to beginning.
  • Check with a doctor if this is your first time at the rodeo.
  • Miss a day?  No big whoop, just double up on another day.
  • At the end of the 25 days it’s Christmas.  You did it.  Congrats.  No prizes, just bragging rights.

Now go run!

Keli 🙂

PS – Happy Holidays!

Sunday Runday is a Fun Day

It’s the perfect time of year for trail running.  The weather is cooler in the morning, the leaves are turning and the light has that orangey-golden glow that you don’t see any other time.

When I’m running races I usually stick to the road for long runs.  The normal advice being if you are running a distance event on the road you should train on the road so that your body becomes used to that surface.

But now that I don’t have a race on the calendar in the near future I can hustle my bustle into the wild.  Or semi-wild.  Because if you’ve ever run with me on the trails (or in my neighborhood at 5:30am) you know I’m not a huge fan of critters and scurrying things.  Squirrels, in case you didn’t know, sound really, really big skimper-scampering through the leaves.  Just sayin’

Anyway.  I’m back to Sunday trail runs until the rain forces me back on the road.  So join me.  Get off the treadmill. Take a break from your normal ‘hood run.  Come home with leaves in your socks and dirt on your ankles.

You don’t have to go far.  You don’t have to go fast.  You just get to go.

This Sunday we’re meeting at the Ross Post Office at 8:00 am.  Join the fun.   Message me for details.

Now go run!

Keli 🙂

 

Lace up for Races

I ran in The Giant Race yesterday in San Francisco.  My 10K time, while not great (in my opinion) landed me 17th out of 274 runners in my age group; F 50-54.  I have about 2 weeks of consistent, but light, training under my belt since coming back from vacation so I didn’t expect quick feet and had to push the last 3 miles.

There are a lot of people that do this race; runners and walkers alike.  As we were in our car driving past the final turn into AT&T Park we cheered on many of the 10K walkers still cruising to the finish line.  And I love that.

Races these days are so inclusive and welcoming.  Whether you walk or run,  there’s a place for you at the starting line.

Now go run!

Keli 🙂

B-Ack! to Training

School starts in two weeks which brings up mixed emotions.   I LOVE summer but I also LOVE structure and summer with the kids home blows that up. They’re old enough to be free range; one works, one burns his eyes out on his Xbox and I can get to the office when I need to but still, it’s a push-pull all summer long.

Except for vacation.  No push.  No pull.

Sorry, focus.

I’ve got lots of things planned and have got to get back on track.  I maintained (barely) the past month or so and as someone mentioned today at boot-camp, thank goodness for muscle memory!  However, I can’t rely on that for my races so I’ve created my training plan.  Check.

My toe is healed after a stupid flip flop v. plastic chair mat incident.  Check.

And we’re back to the trails this Sunday at 8:00 am.  If you’re game to go, please meet at the Ross Post Office and we’ll head up from there.  My plan is to hit the fire road past Phoenix Lake and up Shaver Grade to the top then back to the Post Office.  It’s about 6 miles, round trip.

Please bring water, there’s a fountain about a mile and half in but nothing past that.  Also make sure you have an idea of where you’re going and how to get back to your car if you are planning to cut it short or make it longer.

Cheers to structure!

Now go run!

Keli 🙂

How to Run

 

First let me state the obvious.  People make running way more complicated than it needs to be.  Sure, there’s cadence, pace, foot placement, etc. but for a new runner it’s all Greek so let’s keep it simple and just focus on what to do with your body when you run.

Ok.  Start running.  Now relax and breathe.  Great start.

Let’s move from the top down.

Upper Body

 

  • Lift your shoulders up and loop them back slightly to allow your chest muscles to open and your lungs to expand fully.  This will also prevent tension in your upper back and neck.
  • Your arms should be bent at close to 90 degrees with your elbows staying close to your body.  Your arms should be moving back and forth – think of your arms pumping as pistons but don’t force this motion – allow it to happen naturally.
  • Imagine you are holding a potato chip with your forefinger and thumb.  This will keep your hands relaxed.
  • Most importantly keep your hands and arms moving front and back – not crossing your body.  This will just create extra movement that is not beneficial.  Think forward motion.
  • Keep your belly tight.
  • You should be leaning forward slightly.  Gravity becomes your friend and you’ll be pulled forward into a run more easily.  Not convinced?  Stand with feet apart and lean forward from the ankles and as you start to lose your balance move your feet forward.  This is the beginning of the running motion.

Lower Body

Guess what?  If you nail down your upper body movement, the legs will do what they naturally are supposed to do and you’ll be running.  (See the lean forward test from above.)

Now don’t get me wrong, the hip flexors, glutes, hamstrings, calves, hips, etc.  work in concert to keep your lower body stable. But you don’t have to do anything to them or for them while running.

After your run, if you want to keep running and stay healthy, there’s work to do.  Foam rolling, mobility and stretching become vital for the lower body and also helpful for the upper body.

Good luck on your running journey!  Relax and have fun.

Now go run!

Keli 🙂