Emotional Stages of an Injured Runner

Slowing down is difficult for many of us runners.  Even when our body is telling us, "Hey!  Take it easy!" we don't want to believe it.  It happened to me a week and a half ago.

I had a GREAT first week of half marathon training.  My long run felt great, I was sprinting faster than usual at Camp Gladiator.  Then I went on a short, easy run around the block and felt a sharp pain in my right shin.  I cut the run short and headed for home, hoping that it was nothing.  But, it was sore for a few days after that.  I thought it could be shin splints, so I taped it up.  Usually that feels better but it made my calf muscles tight and the dull ache was still there.  I foam rolled.  I soaked in epsom salt.  I even AVOIDED running for several days!  Then I went for a test run.  Two miles on our usual route, and still felt a dull ache.  

I made a doctor's appointment.  It's this afternoon.  I know I won't get an immediate answer today because x-rays don't typically show stress fractures so an MRI will need to be scheduled so who knows when that will be.  If I do need an MRI according to this doctor, I will have to defer my entry to the Missions Half Marathon in February.  I'm super bummed because I was in awesome shape when this happened and I was really looking forward to tough workouts and another PR.

My friends try to console me by telling me there are other ways to exercise but I look at them like they are crazy.  (There's nothing else besides running!!)

10 Stages of a (hopefully not) Injured Runner

1. Feel a (slight) pain and pretend it was nothing.  We do have a high tolerance for pain, anyway.

2. Go for another run the next day, feel the pain again, and it's worse, but maybe not?  Maybe I'm just making this up in my head.

3. Ice it anyway.  It will go away tomorrow.

4. Apply KT tape and ice it the next day.  It can't be that bad.  Go for a run.

5. Foam roll with KT tape, then ice it.  It's really not that bad!  Go for a run.

6. Soak in epsom salt, foam roll with KT tape, then ice it.  It's going away! (hopefully)  Go for a run.

7. Take ibuprofen, tell yourself it's better.  It HAS to be with the epsom salts, KT tape, ice, and foam rolling!  I even took a few days off!  Go for a run.

8. Give in and make a doctor's appointment.  Stop running.  Cry myself to sleep.

9. Go to doctor's appointment, play it off like it really doesn't hurt that bad.  Wait impatiently for results.

10.  If results are negative, lace up IMMEDIATELY!  Don't forget the ice later.  If results are positive for an injury, wallow in sorrow, scroll Instagram and feel extreme jealousy that others can run right now.  It's going to be a long recovery!

I'm praying I can lace up again soon!  Until then, take care of yourselves!  Listen to your body and eat your goddamn vegetables.

Cheers,

Kasey

My Half Marathon Training Plan

I've gone and done it: I signed up for my 6th half marathon! 

Half Marathon 1: Rock 'n Roll San Antonio Half in 2010 (2:44)
Half Marathon 2: Alamo 13.1 in 2013 (3:18)
Half Marathon 3: Cocoa Women's Half in 2015 (DNF)
Half Marathon 4: Alamo 13.1 in 2016   (2:39)
Half Marathon 5: Cocoa Women's Half in 2018 (2:28)

Half Marathon 6 will be the Missions Heritage Half on February 9, 2019.  I have more success running longer distances in the winter in Texas, so I avoid signing up for longer races in late spring, summer, and early fall.  January and February are the BEST times to run long in Texas!

Here's how I'm planning to train for this race:

The main training format I plan to follow involves running 2-3 days a week and cross-training 2-3 days a week.  I know; it seems strange to train for a running race with so much cross-training, but that is what I did for February's half and I came away with an 11 minute PR.  Typically, training includes different types of runs:

1. easy run (comfortable pace)
2. speed work (sprints with rest periods in between; these can be short or long sprints)
3. tempo runs (warm up mile, race pace miles, cool down mile.  Typically a longer run in the week.)
4. long runs (slow, for endurance)

I try to do an easy run mid-week when I'm exhausted, a long run on the weekend, and use Camp Gladiator for speed work.  I may add more longer tempo runs during the week into January. My training plan is only ten weeks instead of twelve because I can run 5 miles at this point in time.  (Sometimes, I need to start earlier because I'm not always in shape...)

My Missions Heritage Half Marathon Training Schedule:

	Workout 1	Workout 2	Workout 3	Workout 4	Workout 5
Week 1: December 2	Cross training	Cross training	Easy run 2-3 miles	Cross training	5 miles
Week 2: December 9	Cross training	Cross training	Easy run 2-3 miles	Cross training or tempo run	6 miles
Week 3: December 16	Cross training	Cross training	Easy run 3 miles	Cross training	7 miles
Week 4: December 23	Cross training	Cross training	Easy run 3-4 miles	Cross training or tempo run	8 miles
Week 5: December 30	Cross training	Cross training	Easy run 4 miles	Cross training	9 miles
Week 6: January 6	Cross training	Cross training	Easy run 4-5 miles	Tempo run	10 miles
Week 7: January 13	Cross training	Cross training	Easy run 5 miles	Cross training	11 miles
Week 8: January 20	Cross training	Cross training	Easy run 5 miles	Tempo run	12 miles
Week 9: January 27	Cross training	Cross training	Easy run 5 miles	Tempo run	8 miles
Week 10: February 3	Cross training	Cross training	Easy run 4 miles	Easy run 2 miles	RACE DAY!

As always, a good training plan needs to be vigorous but flexible at the same time.  I didn't label the top of the chart with days of the week even though I try to stick to workouts on the same days.  We all know that work and life get in the way so there needs to be flexibility.  Right now, Mondays, Tuesdays, and Thursdays are Camp Gladiator Days.  Wednesdays and Saturdays are run days. I have a contest for work and two major holidays in there but it should all work out.  If I miss anything during the week I try not to freak out as long as I can get my long run in on the weekends. 

It's also important to make sure I'm watching my diet and fueling properly as mileage increases.  I'm trying to lose body fat right now, but as my runs get longer, I need to add more calories back to my diet. I never try to lose weight when training for a half marathon; especially the last month of training.  I learned that the hard way with my DNF in 2015.  Whole 30 and running long did not work for my body.

I always try to beat my last time for any race that I run, even if I tell myself to just have fun.  I'm very competitive so it's hard to turn that off!  My current half marathon PR is 2:28 which is an average of 11:17 per mile.  I did a lot of walking after mile 8 in that race so I'm hoping to avoid that this time.  I don't have a goal pace, but I think I will be training for under 10:00 per mile on my speed work/tempo runs and under 11:00 for long runs.

I hope this training plan inspires someone out there, and I hope I can stick to it and have a great race!

Cheers,
Kasey

References:
Kara Goucher's Running For Women

Weekly Recaps

One month ago, I posted with my health goals.  I'm in a private health group with friends on Facebook and I found myself adding weekly updates every Sunday night based on my 3 goals, so I will share them below.  I find that ending a week on Sunday keeps me accountable over the weekend, especially if I need to weigh in.  I'm going to buy a scale today, but in the past I've found that weighing in on Monday morning at the end of my week definitely keeps me on track over the weekend.  It's so difficult to keep up with healthy habits when you've had a tough week and just want to drink all the wine and eat all the food and lay on the couch watching true crime murder shows on Netflix. 

 But, when I know my week isn't over, I can keep up with the end of my week's goals.  Now, having said this, balance is okay, so if I don't track my food on Saturday, I don't beat myself up about it.  I also don't just shove food into my mouth, either.  My Garmin watch keeps me going, too.  My average step count today is 8,319.  I want to increase my average, so every day I try to beat it.  I try to "Beat Yesterday", which happens to be Garmin's tag line.  Even on Saturday and Sunday I try to get up and do stuff so my average increases or doesn't fall too much and then I have to work extra hard during the work week. 

Here's what I've posted in the Facebook group:

Week 1:

1. Track my food intake and hit calorie goal ✔️
2. Be more active; went to CG and went past my step goal ✔️
3. Get more sleep. Fell asleep before 11 last night and ready for bed now (9:15!) ✔️

Started last week, but it feels good to get back into my routine. I think my students can tell I'm feeling better, too!

Week 2:

1. Tracked food 6/7 days. Stayed at goal 6/7 days!
2. Active (outside of work) 4/7 days. 3 CG workouts and one run. Need to run more! It felt great tonight.
3. Hit sleep goal 4/7 days. I stayed up too late a couple of nights and really felt it at work the next day. Slept a lot this weekend!

Victory: I tried on some pants that were snug when school started and they fit now! Woohoo! I also haven't had an alcoholic beverage since August 28th, which I know is helping me stay on track on weekends and my sleep patterns more regular.

Ready for another week!

Week 3:

1. Logged food and stayed at calorie goal 5/7 days. Chose a healthier meal at Chuy's, even after a crazy work day.
2. Active 5/7 days. Goal achieved! I need two rest days in my week to keep up energy and it was difficult. I fell asleep on the couch when I got home from work on Wednesday!
3. Got enough sleep only 3/7 days. I didn't take melatonin and it's hard to fall asleep early when my husband doesn't get home from work until almost 10, when I need to be asleep. Still working on it, though!

Victory: I wore pants I didn't fit into in August!

Week 4:

1. Tracked and stayed at calorie goal 6/7 days. Yay!!!
2. Active 5/7 days with a long run today. Yay!!
3. Got enough sleep 4/7 days. :( I sleep in on weekends but it's still hard for me to fall asleep at a decent time during the week.

Victory: ran my longest run since April and timed a pretty good mile!

Week 5 ends tomorrow night for me, so I'm not adding another update yet.  After looking back on these updates, I can see that I'm achieving goals and feeling better.  It really helps to go back and see how good sticking to my goals makes me feel.  I'm two weeks away from opening night of our musical, and I've been so exhausted from trying to teach 7 classes and get the show ready.  This week I didn't work out as much because I hit my step goal at work, but I knew I needed to stay on track nutritionally and that has kept me going.  I don't want to go back to coming home and eating everything and sitting around.  I know that does not make me feel good; it makes me feel like I have less and less energy while my body packs on the extra fat from energy I didn't use.

I know my body, and I know staying healthy and making it happy is hard.  Keeping this little record of my weeks has definitely helped.  I challenge you to try it!

Cheers,

Kasey

Working Out, Eating Healthy, and Balancing Life

I am definitely one of those people who gains 5lbs from looking at a piece of chocolate.  In my 34 years on this Earth, I've learned that my body does not burn fat on its own like some lucky people; it HOLDS ONTO IT.  I blame my northern heritage.  It's so cold in the winter that a few extra layers of fat help a bit.

Knowing this, I need to make sure I am active and eat right.  Do I accomplish both things 100% of the time?  NO! I find it extremely hard to teach and take care of myself.  God bless teachers who have their own kids because I don't know how they do it every day.

On a "good active and healthy day", here's what my timeline looks like:

6:11 am: Hit snooze
6:30 am: Get up, make breakfast.  Breakfast is usually two fried eggs on two pieces of toast smeared with avocado.  Add Trader Joe's Everything But the Bagel seasoning and chipotle hot sauce.
7:10 am: leave for work.
11:00 am: quickly shove food in my face and savor any adult conversation time.  Lunch is usually leftovers from the night before or a salad.  Greek yogurt cups, La Croix, and Baby Bel cheese.
3:40 pm: eat a snack.  A handful of almonds.
5:30 pm: leave work, change clothes, head to a Camp Gladiator workout.
(If I don't go to Camp Gladiator, I have to wait until it's not too hot outside to run.  Usually this does not work because I will either eat everything in house or fall asleep or both.)
7:45 pm: return home from working out, make dinner.  Dinner is usually planned, but I've added pasta into the mix now, as well as maintaining a vegetarian diet.
9:00 pm: shower and get in bed. (hopefully. Usually doesn't happen.)

This routine is exhausting.  I had a really rough start to the school year mentally, so all I wanted to do was eat and lay on the couch. So I did.

Sometimes, balance is good.  But, I tipped the lazy side of the scale a little too much, and now my fat pants are more like regular pants. I'm starting to feel like myself again, so here's the new plan to make my clothes fit better before the holidays: (notice how I'm not focusing on a number on the scale, because we don't have a scale.  Numbers are overrated.)

1. Enter food into MyFitnessPal. This always works for me.  I need to track my calories to force myself not to eat so much.  When I know I have to add what I eat into my phone, I don't eat as much.

2. Be more active.  I want to get back into running again.  My dog misses it. And we're giving our "foster" animals back this weekend so she will be lonely and bored.  My plan is to go to Camp Gladiator on Monday, Tuesday, and Thursdays, and run Wednesday or Friday, Saturday or Sunday.

3. Get more sleep.  I struggle with this.  My body cycle does not match my work schedule.  It's been 7 years and I still cannot get myself to sleep early and wake up feeling refreshed and ready.  Mornings are the devil.  BUT, I plan to stay away from electronic screens before bed.  I have a stack of scripts and novels I can read before I fall asleep.  I plan to get in bed at a reasonable hour so I can be asleep at a reasonable hour.

Getting healthy and staying healthy is tough.  Some people may find it easy, but let's be honest: a healthy lifestyle is difficult.  But when I achieve a fitness goal, I feel strong and unstoppable.

It's time to set some goals for the fall!

Cheers,
Kasey

Teachers: Let's Support Each Other!

It's the end of July, and some teachers may be ready to start setting up their classroom and utilizing all of the wonderful materials they read and skills and tips learned in trainings attended all summer.  Others, like me, may be in a panic thinking that I slacked off and only read one script and didn't update any unit plans nor did I continue reading and planning after attending an awesome training.  One of my flaws as a teacher is that I am constantly comparing myself to others.

I had a fellow colleague my first few years of teaching who always made me feel like I wasn't doing enough for my students.  This feeling has never left me.  When I leave at 5:30 pm when my students do, am I doing enough?  When I don't add extra trips and parties, am I doing enough?  When I step back, I can clearly see that I am doing more than enough for these kids.  Our performances and contest results validate that for me several times throughout the year.  But, I still have this feeling in the back of my mind that I'm just not working hard enough.

Ten hour days and spending my own time and money shopping for supplies for plays is most definitely enough. Planning field trips and parties is definitely enough. The fact is: every teacher has their own style, and their own method of doing the work they need to do in order to achieve their individual goals.  As teachers, we need to stop judging other teachers for what we see them do, or don't do.  We need to support one another even more now than ever.  So, when your colleague leaves at the end of contract time while you're still working, don't judge.  When your colleague stays until 7 every night, don't judge.  How about we all work towards asking one another for help or offering it?  I admit, I have a hard time asking for help, but I really appreciate it when someone does so.

I promise to work harder for my students AND my colleagues this year.

Let's get ready for another school year!  (Or take more time to relax before getting ready!)

Whatever sprinkles your doughnut!

Cheers,
Kasey

Plastic is EVERYWHERE

I dare you to pay attention to the products you use for 24 hours.  I triple dog dare you.  How much do you throw away in an average day?  How much do you recycle?  Do you know what happens to your trash when you put it on the curb?

Do you even care?

I grew up in the late 80s and 90s, and I remember learning about Reduce Reuse Recycle.  I remember turning off light switches constantly, making sure we didn't use too much water.  Anyone else remember this, or is it just me, from my small town in Wisconsin the 90s?  Have we lost our consciousness about how we are treating the Earth?

I watched this video produced by Buzzfeed a while back and I felt like her mission of producing ZERO TRASH was completely impossible. I still feel like it's impossible.  I always want to have a more full recycle bin than the trash, but it's not.  My city doesn't even recycle glass!  I bring my own bags to the grocery store, but sometimes I stop on my way home.  Or I don't bring them to Target or Walmart, or Old Navy.  I use a grocery delivery service and ask for paper, but most of the time the grocery store is out of paper.  My stash of plastic bags was embarrassing! I took them to Walmart and put them in the box they have at the entrance to recycle them, and I pray that they actually do recycle them and not just throw them in the dumpster in the back of the store.

It's all so overwhelming, but there are little things I realized I can do that will hopefully make a difference. The most recent trend in environmental conservation is banning the use of plastic straws.  I don't really use straws at home, but we do go out to eat frequently, and I use straws then.  Why?  I don't need a straw.  But, I bought some reusable, stainless steel straws.  I use them with my water bottles and cups at home now.  (In the summer heat, I always have a large cup of water near by.)  However, I have yet to bring them with me when we go out to eat.  Major fail on my part!  Sorry, turtles!  I promise to try harder.

I found that I also use a lot of plastic storage bags once, then throw them away.  I bought some reusable bags from Amazon and so far they are great.  One of them tore at the seal, but I super glued it back together and it's holding up well.  I used the disposable ones to store the half of avocado I didn't use with my eggs, or the half of cucumber I didn't use in my salad.  These reusable ones are saving us money on buying the disposable bags, and saving the amount of waste we throw out.  The company that I bought the straws from was offering a deal to get a set of 15 mesh bags for free, so I added those to my cart, as well.  I haven't used the mesh bags yet, but I bet they would be great for buying produce at the grocery store, or at the farmer's market.  I might just use them when we go to the river on Sunday. I will put a link to these items at the end of this post.

Now that I only have a month of summer left, I feel like I didn't achieve much with the goal of eliminating plastic from our house.  So many items are wrapped in plastic at the store (mushrooms!  They come a recyclable container but are wrapped in plastic wrap!), and Amazon items come shipped wrapped in plastic.  (Even the reusable stuff I bought above arrived wrapped in plastic!)  Sometimes I wish I could run with a trash bag and pick up trash on the run but honestly I would be stopping so much that it wouldn't be a run.  I know the more populated an area is, the more likely trash will be left on the side of the street. It can all be prevented if people didn't throw trash in their open truck beds before driving off, or literally throwing trash out of their car windows, or making sure your trash bags are secure in your trash cans when they are picked up by waste management.

Everyone has to be all in to stop the waste.  I know there were some people who thought my reusable bag purchase was silly, as they reach for their disposable bags and then throw them out the next day.  And that is the problem: we've forgotten our impact on this Earth. We are just living our lives in the now and not preparing for the future.  What kind of Earth will our kids have to live with in 25 years?  In 50 years?  What are you doing in your daily life to make sure your kids and grand kids will have a place to live in the future?

My goal of eliminating our waste is not over; it's never over.  I will give you updates on what we are doing to eliminate trash and the use of non-recyclables in the near future.  Hopefully I've inspired someone to bring their reusable shopping bags to the grocery store, or recycle more often.  We all have to do our part.

Cheers,
Kasey

Links:
YIHONG set of 8 Stainless Steel Straws
YIHONG Reusable Mesh Bags, set of 15
E-Z Seal EXTRA THICK Reusable Storage Bags

My CG Fit Experience

I first learned about Camp Gladiator two years ago, right before our wedding.  I received a postcard for a teacher appreciation deal and decided to give it a try.  A year and a half later, I signed up for their 9 year Birthday Deal and went Bold after that 4 week camp.  (Going Bold means you've signed up for at least a year instead of just a 4 week camp.  There's a shirt and everything!)

Since September I've been making time to get to camp 2-3 times a week, along with running.  I'm at 89 check-ins at this point and hope to hit 100 before school starts.  I'm choosing to stick with Camp Gladiator because I believe it really helped me to train better for the half marathon I ran in February.  I only ran 2 days a week, did CG 3-4 times a week, and ran faster than my previous record by 11 minutes! 

Every few months they run a special program called CG Fit.  There's a fee to join and it depends on your Bold status.  I also used points that I acquired by checking in to workouts since September so I didn't have to pay the full price.

I was skeptical at first.  I didn't understand what I was paying for, but I wanted to use the body composition scale, be serious about meal planning, and increase weights at camp.  So, I signed up.

I was really surprised with my first body composition test.  I know I need to lose fat, but I thought my percentage was lower than the scale showed me. As I get older, I'm finding it increasingly harder to lose the weight I need to lose.  My body just wants to make sure I always have a cushion-like seat with me everywhere I go!

I really wanted CG Fit to meal plan for me because my husband and I were in a food rut.  We were tired of making the same things every week and feeling like our options as vegetarians were small.  You can purchase planned meals from an outside company through CG Fit, but I can't afford that on my teacher's salary.  So, I did lots of research online (Pinterest, mainly) and found several recipes to try.  I printed them all, added them into MyFitnessPal, and wrote down their macro nutrient content.  I printed a meal planning page and wrote down what I would be eating at every meal, including snacks. 

CG Fit advised that if I wanted to lose fat, I needed to increase my protein intake.  That was the super challenging aspect of meal planning.  Even when I wasn't a vegetarian, I found it difficult to get 40% of my calories to be protein instead of carbs.  If I worked out that day, I didn't beat myself up about going over on carbs.

The end of the school year is so tough, but I'm glad I signed up for CG Fit to make me stay on track.  That doesn't mean that I didn't skip happy hour on the last day of school, but I considered it to be balance.  Yes, I need to lose weight, but I also need to train my body to learn what balance feels like.  I didn't exclude treats, but I made sure to eat in moderation during CG Fit.

I was concerned about paying for the program, but I felt it kept me going knowing that I did pay for it.  If I ever felt like quitting, I told myself it would be a waste of money to do so.  I paid for it; I better see results!

Overall, I lost 7 lbs and increased my weights at camp.  I didn't run as much as I would have liked because it's so damn hot here in the summer, but I know that will change when temperatures cool in the fall.  That being said, I would love to do CG Fit again because it keeps my results so I can compare to different points throughout the year.  It also forced me to find new recipes and sit down to really meal plan for nutrition instead of just for a shopping list.

Now that CG Fit is over, I need to create new fitness goals to carry me through the rest of the year.  I know I will be running the Wurst 5 Miler in November, but I want another longer race to train for this winter.

Thanks for reading about my experience with Camp Gladiator and their CG Fit program!  If you follow me on Facebook you may be tired of hearing about it!  If you are interested in trying it out, I have a code that will give you the next three weeks free.  If you sign up to be a Bold member, ask me for my email address; I can't "level up" from Bronze to Silver until I get 2 referrals. :)

Cheers!
Kasey

Other dieting things I like or have tried:
Diet Bet:  Find a game, pay your part of the pot, lose 4-6% of your body weight, and win!  I played a game led by Chris and Heidi Powell and won $40, which gave me a $6 profit. :)  If you play with higher pots and less people, then the payout will be greater, though!

MyFitnessPal: This is my favorite calorie counting tool to use.  I mainly use the app on my phone to scan and add foods I eat throughout the day.  It breaks it down into macro and micro nutrients, as well.  I used the website on my computer to copy and paste recipe links to load into my database so when I ate that food for dinner, all of the ingredients were already there in the recipe title.  Super easy!

Nike Run Club app: Before I got my Garmin watch, I loved using the Nike app to track my runs.  Great data break down and I could see my pace on my phone.  I stopped using it because I didn't want to use phone data, but it's still a great app!

Recipes We Liked:
Pinch of Yum: Spicy Sofritas Veggie Bowls
This was really spicy (we added a 2nd pinch of sugar the third time we made it and it wasn't so bad!) but we LOVE putting this stuff on rice with pico, guac, cheese, etc.  It's like Chipotle has come to your kitchen!

One Pot Cheesy Mexican Lentils, Black Beans and Rice - Recipe Runner
Delicious, chili-like meal that's full of protein and very filling.  We cooked the lentils and rice ahead of time to cut the cooking time down.

Greek salads:
I created a greek salad with seasoned tempeh, lettuce, black olives, cucumbers, and italian dressing.

Taco salads:
Taco seasoned tempeh, tortilla strips, red bell pepper, and cilantro-avocado dressing.

And greek yogurt as a snack for protein!

My Running Playlist

Do you run with headphones?  Do you listen to music, podcasts, or books?  Personally, I need to have music playing, and I rotate out my playlist every few months to keep it fresh.  There are a few songs that I've kept on my list for the last 9 years, like "Just Dance" by Lady Gaga, but for the most part I need to have a good beat to keep me going. 

Below is my Running List from Spotify; this is my time to listen to those guilty pleasure pop songs that make you move!  Enjoy, and happy running!



As always, safety should be your number one priority when you're out running, so make sure the volume is low enough for you to hear your surroundings.  Or you could purchase fancy Aftershokz headphones so you can still hear your music and surroundings.  Maybe if I make enough in my side gig I can splurge on those!

Cheers,
Kasey

How I Fell in Love With Running

For those of you who know me, you know that I am a runner.  I plan my life around races.  Seriously.  I have a second job to help pay for running gear and races.  (Did you know that half marathons are around $100?? It's nuts.)  However, I didn't know I loved running so much until I actually did it, 9 years ago.

I was living in Phoenix, Arizona, with my parents after not finding a job after graduate school.  Summers in Arizona are scorching hot, so I honestly don't know why I thought this was a good time to start.  But looking back on it, if you are going to do anything that's hard, you might as well do it when it's REALLY hard.  Like in the Arizona summer heat.  I found myself tired of looking at a computer screen applying for jobs, tired of being stuck inside in the air conditioning, so it really was a Forrest Gump moment for me.  I just felt like running!

I bought new tennis shoes (not even RUNNING shoes!) and a new sports bra.  I loaded some songs on my click wheel iPod, and I told myself I would make it to the light post around the block and back.  I did it, and it was HARD, but I did it.  The next day, I told myself I would make it to the light poll two blocks away.  Every day I pushed myself a little bit further.  I did walk, don't get me wrong, but I covered the distance I set out to do every night.

Almost immediately I could feel a difference in my lungs and overall sleep.  I fell asleep faster, felt like my lungs were clearer, and with a new goal to hit every day, I was motivated to do more.

I didn't have a GPS watch, so I used MapMyRun.com to map out a route with a specific distance around our neighborhood.  Pretty soon I was covering a 2.5 mile distance every night and it felt awesome!

I ran my first 5k in October of 2009 after only a few months of running and it wasn't timed, which was for the best!  I felt so awesome being able to cover that distance.  I'm competitive by nature, so I continued to challenge myself to go further and faster.

I'm not going to sugar coat it: running hurts.  Even for someone who is in shape, it hurts.  But those are the runs that make you better.  Learning to push past the minor pain and discomfort makes you a better runner, and makes your body better.

Running isn't everyone's cup of tea, but even if you cover a couple of miles a day you will notice a difference in your overall health.  And who knows; maybe you will find something that gives you your "You time", something you will make time to do just for you.  Because you deserve it!

Cheers!
Kasey

Tips for Running with Your Dog

Let's face it: dogs are the best!  If you are a runner, they can be your best running buddy.  I got our dog, Daisy, with the idea that I would train her to be my running buddy and she really is the best there is!  It didn't start that way, however.  You do need some time, patience, and helpful gear to train your dog to run with you.  You won't regret it!

Tips for Running With Your Dog

1. Start off SLOW! When we got Daisy, she was a tiny little 6lb baby, so we definitely started from the beginning. Our mailbox is a community box two blocks away so I would take her there and back to get her used to the leash.  (We never check our mail that much, lol!)  As she grew, we took her out for longer walks, always in the same route so she gets used to smells.  Our neighborhood makes a perfect mile loop so that worked out great for training her.  Soon, all of my neighbors knew me because they would stop to pet her!  There are several studies that say to wait at least a year before you run with your little pup because they are like human infants whose bones are not fused together just yet. They need to grow into their skeleton, and running can cause injuries. (Links to reference articles are below).  So, when she turned 1, we finally went out for a run.  By that point, she was wearing the harness pictured because she was pulling too much on her collar around her neck, and the harness offers more control from me. When you start running, go shorter distances, just like you would for yourself.  Remember when you started; each time increase your distance with your dog.  I've gone 8 miles with Daisy and she loved it!

2. Get the right gear.  As mentioned before, harnesses are better for running.  They don't pull at their neck and offer more control.  I purchased this one at Petsmart because it matches her collar and leash, but you can find one that works best for you.  I also purchased a doggie bag holder from Amazon that has velcro that attaches to the back of her harness.  Gotta pick up after your doggie!  (And let me tell you-- running is a catalyst for poop!)  After about 6 months of training her on the same routes, I purchased a hands-free leash that clips around my stomach.  I was nervous about this at first, but she is a champ on this thing!  She runs in front of me so I can see her and make sure she is ok, and if we need to turn, I just pull the leash like reigns on a horse.  It's awesome to have hands free while running with her.  When we run in the summer evenings, I purchased little lights that clip on the front of her harness from Amazon. (Really, Amazon is just the best!)  They come in a 6 pack of different colors.  I have the green one on her harness and it's lasted for two years now.  They have different types of blinking modes, as well.  I just wish she had saddle bags to hold the filled poop bags when we are not near a trash can.  Running with a bag of poop is a bit awkward...

3. Be aware of your running environment.  I live in the south where it gets extremely hot in the summer, so I need to make sure my dog is ok while we run in the heat.  I always carry water in a Nathan's water bottle and let her drink from it every mile and a half or so.  She has the tendency to slow down and lick me when she's thirsty, too!  Be careful of the heat on the pavement in the summer.  You may not feel in through your shoes, but the dog can feel it on their pads.  Touch the pavement before you head out.  Would you run barefoot on it?  If not, then don't take your dog on it.  I have seen little booties you can put on your dog's feet to protect them (good for rocky trail running, too) but honestly, I don't think Daisy would let me put those on her!  It breaks my heart when I see someone out with their dog at 4pm when it's 100+ degrees outside.  Poor doggie!  On that note, you also need to watch for broken glass or anything on the road or trail that could hurt your dog's feet.  I see broken glass a lot (so sad!) so I steer her away from it as much as I can.  I'm always looking at the sidewalk ahead of us to make sure it's clear for her (and me!).

4. Have fun!!  Sometimes I can get caught up in making sure I complete certain training workouts, but they don't always happen.  A lot of the times, I get out there because I know she wants to.  Daisy knows where my running clothes are and gets excited, and it's the best thing!  

There are so many benefits to running with your dog.  You both bond on these outings, you both get healthier, and your dog could make you a faster runner!  I know that she has increased my relaxed pace over a minute per mile faster since we started running together.  The vet comments on her body weight and composition when we take her in for a check up.  We're better together!

I hope these tips were helpful for you so you can take your dog out on your next run and find a new running buddy!

Cheers!

Kasey

References and Links:

Running With Your Dog: 17 Dos & Don'ts

How to Train Your Dog to Run With You

Tuff Mutt Hands Free Leash- Amazon

Tuff Mutt Poop Bag for Leash- Amazon

Clip On Lights for Dog and Cat Collars- Amazon

Global Running Day: My Favorite Running Gear

It's Global Running Day! (and it's 102 degrees...) I thought I'd share my favorite running gear today. When I started running in 2009, all I thought you needed was a good pair of shoes and some headphones. After almost 10 years, I’ve acquired the need for gear on the run.

1. Brooks Ghost. My first pair of shoes that I bought when I started running came from Kohl’s and were ok for the short distance and time I was covering at the time. When I realized I wanted to run more, my friend suggested I check out Brooks running for shoes. I went to a running store and they fit me with Adrenaline. I loved those shoes! They carried me through my first 10k and half marathon. When I realized you need to replace your shoes more often than I thought, I tried Brooks Ghost. I’m hooked! I wait very impatiently for them to go on sale at the beginning of every summer. Good running shoes are important; they can prevent injury and keep your posture and form strong. If you cover long distances, getting the right shoes is imperative.


2. Spotify. When I first started running, I created a playlist in iTunes and imported it to my click wheel iPod and I ran with it in hand with headphones attached. Now, I use Spotify to create a running playlist that I can download on my phone to save data from streaming. I also strap my phone to my arm so I can have a free hand. As a woman, I will never run without my phone. But that’s another blog entry.

3. Garmin Forerunner 230. I am obsessed with data. I loved the Nike Running app when I first started running and loved seeing my pace, elevation, etc. However, I didn’t want to use phone battery and data to track runs, so I got a new Garmin watch. In 2010, my parents got me a Garmin and I can’t remember the model, but you needed to add a foot pod to your shoe and then plug it into a computer. The screen and function was so archaic that I just stopped using it when I downloaded the Nike app. Technology has changed in leaps and bounds. I love the look of this watch and the functions are much easier to control. I love that I can download different faces, track steps, see weather, see my calendar, as well as emails and texts. The coolest feature is you can download speed workouts and it will tell you when to speed up and slow down. This is super helpf

ul when in training. The data in the app is more extensive than Nike and connects to MyFitnessPal to track calories. It also tracks your sleep and steps. The only drawback is that it doesn’t track swimming. You can also get the model that tracks heart rate (Forerunner 235).

4. Hippie Runner headbands. My sister-in-law bought me my first handband and I was so happy that it stayed on my head after a run that I bought 5 more! My head is shaped weird; headbands tend to ride up and off, but not these! They come in all kinds of patterns and colors with different slogans, too.

They recently added a bunch of new designs that I have yet to get my hands on but I can’t wait to order some for the summer.


5. Old Navy running capris. If you haven’t tried any of the athletic gear from Old Navy then you are missing out! I find it’s good quality stuff for half the price of most big name running brands. I’ve had a pair of their running capris for several years and they are still going strong! (Girls with thighs, you know this is a big deal!)

I only buy my running capris from Old Navy; most places have cute ones but they are totally see-through when you stretch them over your butt. How embarrassing! Old Navy also makes cute tops and durable socks.


6. Brooks sports bras. I am well-endowed when it comes to busts, so I bought two of the Juno bras two years ago and was hooked! I loved how this bra fit from the start. However, I bought two of the newest Juno model and I’m not that impressed. The band is a lot wider and I need to use the last hook, which means I don’t have room to wear them out. The band also rolls up, which is really annoying. Good sports bras are hard to come by and are rarely affordable. If you have a favorite, leave it in the comments!


7. Nuun hydration tablets. I'm a vegetarian and not a fan of sugar so these tablets are perfect for making sure I have electrolytes after long runs, or summer running. I go through a lot of them in the Texas summer months. Sometimes I'll add one to my water even if I'm not working out that day! My favorite flavor is Strawberry Lemonade.


And of course, I have to have sunscreen before those summer runs, as well as an old visor and some sunglasses. I hear Goodr makes excellent sunglasses for running, but I have yet to try them. Maybe I will buy a pair as the summer goes on.


I can't wait until the sun goes down so I can head out the door with my dog, Daisy, for our #GlobalRunningDay run!


Cheers!


Kasey

Hang in there, teachers! We got this!

I wanted to post more on this blog throughout the school year, but of course, after working 10 hours a day plus random weekends, working out, training for a half marathon, and keeping up with my household I just didn't find the time.

And now it's the month all teachers dread: May.

May is such a touch time of the year for teachers, students, and administration.  We are on the home stretch, the finish line is in sight, but we have a huge hurdle called testing to jump over.  But once that's cleared, what do you do with anxious students for three weeks when you are exhausted yourself?

In the fine arts world, May is filled with end of the year plays, concerts, and trips.  We are the reason students come to school, and rewarding them with fun trips is one of the best parts of teaching.  But not when you are just plain exhausted!

If you teach middle school like I do, you know the struggle is real right now.  All year long we ask students do to the same thing over and over again, and have they learned?  Probably not.  "Take your gym clothes home."  "Sit down when the bell rings."  "This is your 12th tardy of the 9 weeks and it's the end of the school year.  You know your schedule by now." "Walk in the halls."  They still exhibit the same behaviors at the end of the year as they did in August, and it's frustrating as teachers to be on repeat this late in the year.  Lucky for me, I get some kids three years in a row, and you know what?  These behaviors don't change after three years, either.  Hang in there!

State testing in Texas starts up again tomorrow.  No more last minute tutoring; no more cramming; no more notes and emails sent to parents about their child's performance in class.  What these kids do in the next four days determines if our school is good enough; if our teachers are good enough; if the kids are good enough.  It all comes down to this.

But does it?  These tests don't see what I see in these kids.  When I look up their test information to get an idea of their reading level before assigning monologues and scenes, it really surprises me sometimes.  The results don't match up with what I see from these kids on a daily basis. There are so many victories in our public schools are not tied to testing.

Like the little 6th grade girl who was too shy to perform her monologue in front of the class in September, so after some tears, she performed for me and her best friend one morning before the first bell.  She grew so much in the last year that she competed at the spring speech contest and was cast in two roles in our spring show.  Where does that victory belong?

Like the girl who was so shy in 6th grade that I was happily surprised that she came to audition for the musical.  She was cast as an ensemble member, and the rest is history.  She went on to win several plaques and ribbons at speech contests and acting awards for one act play in her 7th and 8th grade years.  Where does that victory belong?

Like the little boy who doesn't seem to talk much, but when he does, it's amazing.  When I first met him, his parents did all of the talking, then when he left the room, his dad told me to go easy on him because he's shy.  Of course I deal with shy kids all of the time, so I treated him like any other student in my room.  I held him to the same expectations as the rest of my students and he rose to meet them time and again.  And would you believe that this child, who's parents do nearly everything for him, including talking, is excellent at impromptu speaking?  Where does that victory belong?

Teachers, don't let the results of this week determine your self-worth as an educator.  You do more than drill them with math facts and reading strategies.  You mentor these young people to think for themselves, solve problems on their own, and create.  You nurture their emotional health because God knows middle school is a roller coaster of emotions from day to day.  You are the parent that is absent.  You mean more than test results.

As summer is approaching, I find myself too tired to go out and enjoy life on the weekends.  I just want to sleep, eat, then take a nap.  I'm feeling the end of the year exhaustion as I know you are, too.

Hang in there.  It's all worth it in the end.

Cheers,
Kasey