My First Half Marathon

My first half marathon was in November 2010, at the San Antonio Rock 'n Roll. After I ran, it I wrote about the experience in a short story. I'm so glad I did; reading it again after years of running still makes me excited for long distance races! I'm running half marathon number 7 on Sunday; and the excitement is still there!

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The sun was still sleeping when my alarm sounded that morning. Usually I hit the snooze once just to give myself a little more time to wake up. But this morning was different: I was ready. I turned off the alarm and got out of my warm, cozy bed and let a blast of chilly air hit me.


My clothes were already picked out and folded near the bed. Before shedding my warm pajamas, I took a breath and smiled. These are the clothes that I will run my first half marathon in. I dressed quickly in the chill of the morning and put my hair in a ponytail. I carefully pinned my bangs back and put on my trusty black visor. The sun was not yet awake, but I was ready.


I headed downstairs and began to prepare breakfast. On the morning of a big race, breakfast is extremely important. However, nerves and excitement tend to suppress the appetite and breakfast becomes a ritual in which you force-feed yourself whole grain toast with peanut butter and a banana.


Coffee brews in the pot loudly, as if excited to be of any assistance on this important day. The morning chill welcomes the hot coffee with open arms and instantly blood vessels come to life. As blood streams into the brain, thoughts begin to pulse through it. Did I train enough? Is it going to rain? Will my long sleeved shirt be too warm?


And then, my good old enemy, Negativity, starts consuming my thoughts. What if I don’t make it? I can barely do 10- what if I push myself so hard that I make myself pass out? What if I have to walk the entire second half?


My heart starts beating very quickly and my stomach tightens up as I force myself to swallow the last bite of breakfast.


Breathe! -Oh God, what if my lungs close up??


I begin to quickly rummage around for anything else I may need and throw it into the loud plastic race bag.


Water bottle.


Power bar.


Another banana.


Race bib and timing chip.


Arm band and headphones.


Throw on my jacket.


Grab coffee tumbler.


The part I love most about being a runner: putting on my shoes. This activity excites me about running like putting stage make-up on excites me about acting in a play. During this simple act, I carefully untie both shoes (a task I completely ignore when putting other shoes on). I put my foot in, making sure my socks don’t have painful wrinkles in them. Then, I slowly tighten the laces, working from toe to ankle and finish off with a double knot. Sounds boring enough, but this process allows me to assess my brain and physical well being before a run. Before a big race, this is where I am able to calm myself down and pump myself up. I tell my heart to slow and regulate my breathing. I tell myself that the morning’s task is possible, even if I don’t make my goal. For my first 13.1, just finishing will make me feel more accomplished than anything.


With my shoes on, I grab my favorite gray zip-up sweater, coffee, purse, and race bag and head out the door.


In my car I turn the heat on low and search for some tunes to pump me up. And I’m on my way.


The minute I pull onto the road near the parking area, I realize just how huge this event is. I start to panic- I forgot to prepare myself for the large masses of people. As a crowd-hater, this was a big mistake. I start to lose my cool while parking, grabbing a shuttle, and getting situated. Thus begins the morning of standing in lines.


Get in line to park.


Stand in line for the shuttle.


Stand in line for the bag drop.


Stand in line for the port-a-potty.


Stand in line to race.


It’s not until I’ve gotten back to my corral and see the small empty parking lot nearby that I begin to calm down. After an hour of lines, this empty cement slab is like an oasis. I begin to very slowly jog around and force myself to breathe. I concentrate on putting one foot in front of the other, on taking one breath at a time. Slowly, my confidence rises as I tell myself “Slow and steady wins the race.”


I check my watch, realize it’s almost time, and head toward my corral. Being slow has its perks, and one is being in a corral in the back. While others in the front are starting, we still have time for last minute adjustments- and finding friends. Luckily they were able to wave me down and together we talked about our race anxiety and how much more time we wished we’d had to train. When we began running, I was so confident and relaxed that I actually felt good. We kept each other at a slow, steady pace to conserve energy and used the time to catch up with each other. Before I knew it, we were already an hour in, and I was feeling fantastic. This wasn’t so bad, afterall! I can do this! It was shortly after that that I found myself always in front of my friends and heard them say several times that I should just go ahead- they’d meet up with me at the end. A few minutes later I looked behind to see that I had pulled ahead. I’d have to go the next 7 miles alone.


It may sound crazy (heck, just the act of running sounds crazy), but at this point I started talking positively to myself. I put my headphones in and told myself over and over, slow and steady, slow and steady.


Mile markers approached and flew by; water/drink stations became more important to watch for. Being aware of how much liquid was in my stomach was key. If I drink too much, I can feel it sloshing around and it makes me nauseous. I also did not want to run out of energy. Somehow, I got it right. Good stomach, good energy, and no port-a-potty stops, which are crucial to time.


I’m going at a steady pace on a brick road around mile 8 when I realize that both my knees feel like they are going to fall off and the bottoms of my feet are starting to throb. My old shoes are trying hard to support me, but it’s not working. I slightly panic and yell at myself for not budgeting for new shoes. I told myself this race was their last hurrah. Thanks for all the miles, shoes! For the next mile I think about the new shoes that I should get- what brand, what color, how much should I pay?


I stop my thought process to assess how I’m feeling. I’m starting to tire and my knees are in pain. I hope that a fuel station is ahead.


I trudge on, stopping to walk for the first time as I pass the 10 mile marker. I’m proud of myself for making it that far without walking. It’s not that I wanted to run the whole thing (that’s ideal), starting to run after walking is like trying to scale a wall. It’s so extremely difficult to muster the energy but I do it and make it to a fuel station.


They are offering energy gels and I take one. They are not the best, and the texture makes me want to vomit, but I’m growing tired by the second and force myself to eat it.


After the gel, we come to the split in the course where the full marathoners go straight and the halfies turn toward mile 11. At this point it all becomes a blur as adrenaline kicks in. I start to realize that I’m dodging a lot of walkers and feel like I’m sprinting to win second place. The Alamodome looms into view and I have visions of the finish line- one more mile to go! Suddenly I can’t believe I’m about to finish a 13.1 mile race. Last year I couldn’t run a 5k without stopping to walk. I’ve come a long way, even if it doesn’t feel like it in other aspects of my life.





I see the 13 mile maker ahead- only one tenth of a mile left. We turn a corner and staring us down is a giant hill. Why do they put the hills at the end? I turn up my music so I can’t hear anything else and push myself up that hill. At the top is sweet, sweet, glory. Nothing can describe the feeling of crossing that finish line and getting that medal. Finishing a long distance race, no matter the time, is a feeling that I love, and it’s what keeps me signing up for more races each year. There’s nothing like setting a goal, working hard towards that goal, and achieving it. That was half marathon number 1, and will always be my most memorable race.

Running: How to Get Started

New Year's Eve makes most people think about resolutions, starting something new, or making a change.  If you are thinking of becoming a runner, read on to find out how to get started!

First of all, I'm going to preface by saying that if you run, then you are a RUNNER.  It doesn't matter how long or how far or how fast you run.  Once you hit that pavement or trail, then you are a runner!  Be proud of it!

I call myself an average runner.  My yearly mileage is around 360 (roughly 1 mile per day!  Yeah!), while most of the people I follow on Instagram are way above 1,000 miles for the year.  To me, that is INSANE!  I don't have time to run that mileage due to work, and it's just too hot in the summer when I'm off of work.  I consider my 360 miles a great achievement!  So, don't compare yourself to others or you will never keep going.  Start where you are!

I started running in August of 2009 in Phoenix, Arizona.  I know, I know; it's balls hot!  I just needed something to set goals for that I could achieve as I was stuck with a master's degree and no job due to the amazing economy.  So, I decided to start running.  I went to Kohl's and bought some new shoes (not pricey, I think I spent $40) and shorts and a t-shirt. I already had sports bras.  I waited until the sun went down (I'm NOT a morning person!), fired up my click wheel iPod, and made the goal to run around the block to the first light post and back.  That was it.  So I did it.  IT. WAS. HARD.  But I did it.  I could feel my body resisting, but later I could feel my lungs changing as I was laying in bed.  Things were already changing.

The next day, I decided to go a bit further and back.  And I did it.  I could fall asleep easier, I could feel my lungs changing. Each day I decided to go a bit further, until I needed to look up a distance and route on MapMyRun.com.  I mapped out a 2.5 mile route around my neighborhood, and soon that was my daily run. I didn't have a phone with an app to track, or a GPS watch, just my old iPod.  I don't have selfies of me running during this time.  I don't even think I had an Instagram account.  I just ran for ME.  If you're just starting out, I suggest you run for YOU at the beginning.  Then you can find an app or fancy watch to track your stats.  But don't let the stats make you feel any less of a runner.

I didn't run for speed.  But it was nice when I ran it faster than yesterday.
I didn't run to lose weight.  But I did lose 15 lbs in the process.  (I also used the Wii workouts for strength training, and that helped!)
I didn't run to train for any race. I just ran for myself.

Soon, I was wanting a little more.  I decided to sign up for my 1st 5k, and asked some friends to run with me.  They are faster than me, but that didn't bother me.  We started out together at first, but then I told them to go ahead and meet at the finish line.  It wasn't time chipped, and I didn't have a phone or watch to track anything.  It was so empowering to set a goal and complete it. 

From that fall, August to October 2009, I was hooked on running.  It became something I could do, something that made me feel powerful and that I am capable of tough things.

All you have to do is start.

How to become a Runner:
1. Put on your shoes and a good sports bra.
2.  RUN!

Whether your resolution is to start running or be a faster runner, I hope that you have confidence in yourself to become the runner you never thought you could be!  Happy New Year, and Happy Running!

Cheers,
Kasey

"The best-laid plans of mice and men often go awry."

The very same can be said for marathon training.  My first week and a half felt AMAZING and I was in top shape to really get some tough workouts in and have a better chance at a PR at the Missions Heritage Half in February.

Then I felt it.  A sharp pain in the front of my lower leg on a easy two miler.  It was sore for a week after, so I didn't work out, didn't run. I taped it up, soaked in Epsom salts, foam rolled, and iced.  I saw a doctor but he was no help. I'm really bummed that I was forced to stop when I was just getting started.  

Since the week of Christmas, I've run a few times and taken it slow.  It definitely doesn't hurt as bad, and when I run it's never above a 1.  So, I'm going to tweak my training plan and see if I can salvage this training cycle even though my race is a month away.

New and Improved Half Marathon Training Plan:

Week of: December 30: easy 2, cross training, 5 miles
Week of: January 6: cross training, easy 3, cross training, 7 miles
Week of: January 13: cross training, easy 4, cross training, 9 miles
Week of: January 20: cross training, easy 5, cross training, 11 miles
Week of: January 27: cross training, easy 5, cross training, 8 miles
Week of: February 3: crossing training, easy 4, easy 2, RACE DAY!

I'm giving myself more recovery after long runs this time around to see how I feel.  If I feel good, then I will add more cross training throughout the week and tempo runs.  It went from a 10 week plan to 6, but I already had one and half in the bank so I guess it's 7 and a half?

I am extremely competitive, so part of me still wants to get a PR on this race, but I have a feeling I will just have to hang in there and hope I can finish at a decent time now that I've lost 3 weeks of training.

Thanks to KT Tape, compression socks, ice, foam rolling, Epsom salt, let's see if we can get this back on track!

What are some challenges you had to face during training?

Cheers,
Kasey

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

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

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

Getting Rid of Summer

Hello, all!

It seems that I have put myself on yet another diet. However, this time, I'm seeing this as a way to shed the incredibly crappy summer I've had and start over. I've got a new job on the horizon (hopefully!) and new PRs to run at races this coming winter. Time to get back at it! Want to know what I'm doing? I'm simply counting calories (auuuuuuggggggghhhh!) and working out 4-5 times a week. I know this works; the Biggest Loser contestants to do it on a much larger scale (pun intended) but I don't need to lose as much as them. Most diets these days make you eat crazy things when it's all about calorie intake and output. I've been making sure I stay around 1200 calories consumed per day (one day a week I treat myself to 1400!) and getting on the treadmill after school. I pack a gym back that morning and have it with me in the car on the way home. I know that if I go straight home I will not want to go back out that door! (And I just discovered that the newest and final season of "Friday Night Lights" is on Netflix!) I've been doing this for one week and already I've lost two pounds! I want to see how many I can shoot for by Christmas. 15-20 would be nice and would put my BMI far into the healthy range instead of straddling the overweight line. I already sleep better at night and have more energy to teach those kindergartners when I sub!

Here's a recipe that I want to share with y'all. Just a little somethin' that I cooked up out of my own brain! Enjoy and leave feedback! :)


Kasey's White Wine Stewed Tomato Spaghetti (Linguine)
Serves 1 (sometimes with leftovers!)

This is a favorite of mine to make during the week. It takes some time (boil the noodles, stew the tomatoes) but it's worth the wait!

1 cup tomatoes (I've used cherry, off the vine, and roma)
1 serving (2.5 oz) whole wheat linguine or spaghetti noodles
1/2 tbsp EVOO (shout out to Rachel Ray!)
lemon juice to taste
1/4 glass of white wine (or less, depending on your taste- less calories, too.)
1/4 cup of shredded mozzarella
fresh basil to taste
salt and pepper to taste

Set one large pot of water on high to boil.
Cut up tomatoes to desired size (I usually half the cherries and quarter the romas) and place in a medium pan with EVOO on medium high heat. (Sometimes I add mushrooms here, too. Low calorie!) Boil pasta according to the package. When tomatoes reach heat, add salt, pepper, lemon juice, and white wine. Stew for 10-15 minutes. (or less if you like the raw taste of tomatoes in your pasta dish). Remove from heat. Strain noodles. Chop up basil, sprinkle in tomato mixture. Serve on top of noodles. Add cheese and serve!

Calories: 350 (388 with mushrooms)

A (Running) Reflection

If you hadn't already noticed from my ten other posts, I ran a 10 mile race on Saturday. Last year on 10/11/2009, I ran in my first 5k (about 38:00, I think, but not officially timed). I've come a long way in a year and I'm so proud of it. I never thought I'd become a runner, and now I'm running ten miles and training for more. It's proof that even with asthma, anything is possible.

I started running around August in Arizona last year. I had just graduated with my Masters in theatre history and was discovering that the job market sucks-- even for clerical and retail jobs. I felt like a failure, with no direction or goals in life. I knew that in 5 years or so I wanted to go back and get my PhD, but first I needed money (and preferably teaching experience of some sort). It just wasn't happening, and the summer heat was driving me nuts. After working out on the Wii Active, I finally decided to just run around the neighborhood to see how it felt. It was still 90 degrees at 8 o'clock at night and I was severely out of shape, even considering I was working out on the Wii 20-30 minutes a day. But you know what? I just threw on some old shoes, grabbed my iPod, and ran. I just did it. And I wanted to get better. Even with just a one mile run, I felt tired and my lungs burned. At night, as I lay in bed about to fall asleep, I could feel exhaustion and my lungs felt different. A few weeks into my running, I decided to try a 5k. Lucky for me, we had some family friends living in the area and they were happy to run the Race for the Cure in Phoenix with me. That was my first taste of the racing atmosphere and I fell in love. Although I couldn't run the entire 3.1 miles, I knew I wanted to eventually. Having the goal to be better at my running, and my health, really kept me going through tough times. And it still does. Working retail is not fun most times, and I know if I didn't run to release stress I would be in really bad shape physically and emotionally.

One thing that keeps me running is when I went to the doctor in February, the PA noticed right away after listening to my heart that I'm a runner. Instead of getting a report that I was doing okay for my age, I received a stellar report on my health. I never realized how awesome that feeling is! I don't want to just get by, I want to be awesome! I hope I continue to run all of my life, even if it's only a few miles every few days. There's nothing like a good run, especially on a stressful day! Thank the Lord!