Runners Rule

Tuesdays and Thursdays I run with my friend Stephanie.  We stick to the same route, distance and run at a pace so we are able to catch up on each other’s goings on while we run.  We also find random stuff funny, often funny enough to double us over laughing.   Plus we share an appreciation and love of sarcasm.  Stephanie is one of those go-to friends that if I was in a pinch I’d call her and I know she’d do the same.  In fact, these personality traits are common in most of my running pals.

Lisa and I ran 3 days a week for years and completed 9 marathons together.  We laughed a lot during our runs and usually could solve any problem in 4 miles or less.  We ran through all of the things that life throws at you and then some.  Lisa’s enthusiasm for adventure was a bonus.  She was always up for a run or race; whether she’d trained or not.  Plus Lisa is an aesthetician so you can run and she can give you a facial after!  (shamelss plug – go see her at La Jolie Marin).

My friend Barbara  and I both had little ones at home when we started training.  We ran at the same pace and logged countless Wednesday evenings running on Crown Road and chatting about life with kids.  She also has a wicked sense of humor and a very keen sarcastic bent.  Plus she’d give you the shirt off your back if you needed it.  And Barbara is one of those runners that will tell you she hasn’t been running much but kick your ass on a run.  But you love her anyway!

And there’s the gals and guys who I run with on Sundays and also my Ragnar teammates.   These friends and teammates not only keep me motivated, they inspire me.  I’m grateful for my running tribe!  Runners rule!

Now go run!

Keli 🙂

 

 

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Dirt

This weekend marks the return of our trail run series!  For those interested in getting off the pavement and onto the dirt you are welcome to join us this Sunday, May 28th.

The run starts at 8:30 am sharp.  We’ll start at the Ross Post Office and run towards the Natalie Coffin Greene Park.  From there we’ll head up past Phoenix Lake to Shaver Grade up to Five Corners.  Once there, options abound.  You can turn and run back down to the post office, turn left to go up towards Lake Lagunitas, turn right and connect with Yolanda or pop over and down towards Fairfax.

The run from the post office to Five Corners and back is just about 6 miles.  FYI.

If you come please bring water in case it’s warm.  One lovely thing about this run is you can shorten or extend it as you need to.

The Ross Post Office is located at 1 Ross Common.

Now go run!

Keli 🙂

Hating on Heat

I don’t like to run in the heat and I definitely don’t perform well in the heat.  And this fact was confirmed in April at the Ragnar So Cal event.  I had 2 long legs, a 12.2 miler and a 9.8 miler starting at 2:00 pm and noon respectively.  Both runs were on sunny days with temps in the low 70’s.  Argghh.

For me when the temperature rises I slow down, take more breaks and then head-trip about it.  Why am I so slow? What’s wrong with me?  I should have trained harder.  The fact is, warmer temperatures do affect your running.   Especially if you haven’t been running in the heat.

It’s all about the training.  How does a runner get faster?  You run faster.  Same thing with heat.  To get better in the heat you have to train in the heat. Sound advice, right?

So with summer around the corner I’ve decided to take on the heat and, well, run with it instead of against it.  Not, all of my runs will be in the middle of the day but I’ll start adding some shorter runs then gradually build up.  We’ll see how it goes.  I’m confident that I’ll be able to do it.  I just have to do it.

So a Camelbak, and some serious sunscreen is in my future.

Now go run!

Keli 🙂

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 🙂

 

Run and Done. Now What?

So I’ve been in the post-marathon meh phase.  The race is done, the medal hung, the race number pinned to the wall with the others.  My body is recovered, any soreness or aches have subsided, people are tired of hearing about it and the race photos came out and as usual, they are awful!   Meh.

So what’s a girl to do?

Why start a post-marathon training plan of course.  Four weeks to ease back into training shape before I start preparing for an upcoming Ragnar relay.

The marathon training plan I followed pulled me out of some hum-drum running patterns I’d fallen in to so I’m going to stick with what worked.  Only on a less intense scale.

  1. Scheduling specific training runs (speed, hills, track, easy, long, etc.)
  2. Tracking distance and pace
  3. Logging it all down on my spreadsheet

Having a plan is important for me, it keeps me accountable and on track.  And don’t worry, I won’t be posting my training plan every week.  Just updates now and then.

Here’s your Holiday Hustle Challenge Workout #15 for today.

Now go run!

Keli 🙂

 

How to Run a Trail Race

Ok runners, congrats on signing up for that trail race!  It’s so exciting and it’s going to be a lot of fun.

But first, lets get some of the ground, er, trail rules out of the way first.

Own Your Speed

If you are fast line up towards the front.  Passing on trails is kind of tricky so the farther to the front the less passing you have to do.  And if you are going to be nice and slow (no judgement) then line up at the back.  It makes for a more pleasant start all around.

Singular Sensation

A single track trail means there’s room for one person at a time.  Meaning you.  And if there’s people coming in the opposite direction one of you has to step aside and if people are passing from behind they will have to zig a little while you zag so they can have safe passage.  (See how important #1 above is?).

Most importantly is that if you’re on a SINGLE track trail you should not, circle with a slash through it, no be running next to your gal pal, chatting.  It’s a) unsafe and b) annoying to those trying to pass.

Personal Space

Is there drafting in trail runs?  I don’t think so.  But apparently the gal behind me at my trail race thought differently yesterday.  Breathing heavy on my left shoulder, stomping heavy trail shoes right behind.  I hugged the right side of the trail hoping she’d pass.  But she never did.  She’d give me some space and then again run up my baggy Brooks shorts.  Don’t be her.

If you are going to pass, pass.  Speed up to pass, say “on your left” and pass.  But don’t pass just to park yourself 2 steps in front of the other person.  Or else you play the chase game all day.  Pass and go about 10 feet before slowing down.  And if you can’t pass, back off.

Tuning Out

My personal opinion is that race organizers should ban headphones on trail runs.  But if you have to have your music, podcast, Audible book then fine but please keep an ear open.  You really need to hear if someone is trying to pass on your left.  Or if wild animals are coming up to eat you.

Trails are a blast and I think everyone should take advantage of what nature has to offer.  Just remember these simple tips and you’ll not only have fun but be a great trail racer.

Now go run!

Keli 🙂

 

 

 

Sunday Runs Are In Full Swing

One of the challenges I’ve had is finding a group that I could run with.  Correction.  Finding a group that didn’t leave me in the dust or lap me on the track.  Talk about humiliating!!

So I put together a Sunday Run series that anyone could join; no matter what level.  I pick a route that one can lengthen or shorten easily and I try to provide some clear instruction so no one gets lost.   Best of all, you don’t have to ‘join’ the group or pay to play.

If you want to meet some new folks, have some laughs and run please join us!  Click here for this weekend’s route and please let me know if you have any questions, route suggestions or comments!

Now go run!

Keli 🙂