Even you worst day can be one of your best runs

I haven't ran in over a week and was determined to get out and get some miles under my feet. I began to get ready this morning and could not find my shoes; only then did I remember that I had left them at my parents house when I had visited them a few days ago. The only shoes I had were an old pair of Nike Pegasus and I do mean old. I have been wearing Brooks for the last 4 years, so that tells you how old the Pegasus are, but I was more than determined to go run. I get in my car to drive to the park and my car in on empty. My day is just going downtown and it has barely begun. I make it to the gas station, fill up my car, and it is beginning to snow. I live in the south and we are very unprepared snow (AKA Atlanta). I then get in my car and begin to drive to the park and at this point I am thinking, I can just go home and run on the treadmill. No, I said to myself, you have pushed this off for too long and need to hit the road, plus I have a half marathon coming up in two weeks and I am way behind on my miles. I finally make it to the park and park my car and grab my cell phone, to hook up my headphones and listen to music while I run and my phone is about to die. My day could not get any worse. So I put on a brave face, zip up my heavy North Face jacket and begin my run. It's only 36 degrees, so I am not having to worry about ice or the snow sticking to the road. More than a mile in the snow begins to come down heavy, that wet snow where it seems like multiple flakes stuck together, and a smiles come across my face and it seems to be getting bigger and bigger. I even stick out my tongue and try to catch snowflakes in my mouth. Being from the south, we don't get snow very often and every once in awhile you have to step back and enjoy the little things in life. My day that start off rough, had a wonderful ending and I had a wonderful time running in the snow.

My Favorite Running Songs of 2013

Nothing goes better with a great run than some motivational music. Here are my favorite running/workout songs of 2013...

• "Can't Hold Us Down" - Macklemore & Ryan Lewis Featuring: Ray Dalton
• "Suit & Tie" - Justin Timberlake Featuring: Jay Z
• "Radioactive" - Imagine Dragons
• "I love it" - Icona Pop Featuring: Charli XCX
• "Get Lucky" - Daft Punk Featuring: Pharrell Williams
• "Treasure" - Bruno Mars
• "Safe & Sound" - Capital Cities
• "Roar" - Katy Perry
• "Wake Me UP" - Avicii
• "Counting Stars" - One Republic
• "Brave" - Sara Bareilles
• "On Top of the World" - Imagine Dragons
• "Burn" - Ellie Goulding
• "Alive" - Krewella
• "Lose Yourself to Dance" - Daft Punk Featuring: Pharrell Williams
• "Take Back the Night" - Justin Timberlake
• "Clarity" - Zedd Featuring: Foxes
• "Sweater Weather" - The Neighbourhood
• "The Monster" - Eminem Featuring: Rihanna
• "Demons" - Imagine Dragons
• "Love Somebody" - Maroon 5
• "Berzerk" - Eminem
• "White Walls" - Macklemore & Ryan Lewis Featuring: Schoolboy Q and Hollis
• "Stay the Night" Zedd Featuring: Hayley Willams
• "I Wish" - Cher Lloyd Featuring: T.I
• "American Girl" - Bonnie McKee
• "Summertime Sadness" Remix - Lana Del Rey Vs. Cedric Gervais
• "Still Into You" - Paramore

These songs were also top charters in 2013 but our not officially on my favorite list, but you may want to add them to your playlist:

• "Heart Attach" - Demi Lovato
• "Harlem Shake" - Baauer
• "Applause" - Lady Gaga
• "Timber" - Pitbull Featuring Ke$ha
• "Holy Grail" - Jay Z Featuring: Justin Timberlake
• "The Fox" - Ylvis
• "Blurred Line" - Robin Thicke Featuring: T.I. and Pharrell
• "We Can't Stop" - Miley Cyrus
• "Best Song Ever" - One Direction
• "Come and Get it" - Selena Gomez
• "Feel this Moment" - Pitbull Featuring: Christina Aguilera
• "I Knew You Were Trouble" - Taylor Swift
• "Scream & Shout" - Will.I.Am Featuring: Britney Spears
• "Heart Attack" - Enrique lglesias
• "Do Want You Want" - Lady Gaga Featuring: R. Kelly
• "Here's to Never Growing Up" - Avril Lavigne
• "TKO" - Justin Timberlake F
• "Give it 2 You" - Robin Thicke Featuring: Kendrick Lamar
• "Work B!tch" - Britney Spears
• "Sail" - Awolnation
• "Gorilla" - Bruno Mars
• "Slow Down" - Selena Gomez

Let me know what your favorite songs are; if I don't include your favorites, please list them in the comments below.

My Running Christmas List

The holidays are just around the corner and it is the perfect time to begin your holiday shopping. Here are the items on my list for this year.

Gifts Under $30

• 13.1 Half Marathon Race Decal - $4.00
  

Add a bit of race flare to your car with this colorful decal and it is available at Etsy through AnchorAvenueDesigns: 

http://www.etsy.com/listing/155407227

• Smartpace Band - 3 for $7.50
  

Keep yourself on pace for an upcoming half or full marathon. Learn to pace yourself with a Smartpace band, it will help you create a mile-by mile plan for race day. Available at: http://www.races2remember.com/PaceBands.php

• A subscription to Stride Box - $15.00
  

Stride box is a monthly subscription box service that deliveries an assortment of running accessories, gear and nutritional products directly to your door each month. The subscription service is $15.00 per month and will continue until you suspend or cancel your service. You can sign up or get more information at:http://stridebox.com/

• Road ID Bracelet - $17.99 and up
  
  
  

The Road ID bracelets are worn by some top athletes, but this great ID is also perfect for kids. With its stylish and comfortable silicone band, you will be tempted to make a lifestyle statement and wear it 24/7. Like all our ID products, they are laser engraved with your emergency contact information and is available in both Original and Interactive versions. There are ten different colors to choose from. Available at: http://www.roadid.com 

• KT Tape - $19.99
  

KT TAPE is applied along muscles, ligaments, and tendons (soft tissue) to provide a lightweight, external support that helps you remain active while recovering from injuries. KT Tape creates neuromuscular feedback (called proprioception) that inhibits (relaxes) or facilitates stronger firing of muscles and tendons. This feedback creates support elements without the bulk and restriction commonly associated with wraps and heavy bracing. KT Tape gives you confidence to perform your best. Available at: http://www.kttape.com/ and other major retailers.

• Original Buff Headband - $20.00
  
  This is one of the most versatile and effective article of technical clothing you will ever own. This headgear keeps you cool in the summer and warm in the winter. It is made from seamless 100% microfiber, the breathable fabric wicks away moisture and dries quickly too. Available at: 
  http://buffusa.com/sports/

• The Stick Travel Roller Massager - $27.99
  

The Stick can be used before, during and after a workouts to get rid of knots and soreness in your muscles. The price start at $27.99 for the travel size and $42.99 for the original and can be found at http://www.roadrunnersports.com/, 
 http://www.rei.com/ or your local running store.

• Yurbuds -$29.99 and up
  

Designed specifically to fit smaller ears, the FlexSoft™ and TwistLock™ technologies guarantee they will never hurt or fall out. These sweat & water-resistant yurbuds allow for ambient noise awareness and deliver consistent, premium sound. Available in six colors, yurbuds Inspire for Women are the perfect training partner for any female athlete. ~ I personally owns these and love them, but it is time for a new pair. I have never had an issue with them falling out of my ears and they fit great and are super comfortable. Available at: http://yurbuds.com and major retailer.



What is on your holiday list? Please leave your comment below.

November is National Running Safety Month

Tips to keep you safe while out for a run on the road...

• Run against traffic, try to remain visible at all times and observe approaching vehicles.
• Don't wear headphones, loud music makes it hard for you to hear your surroundings.
• Carry a cell phone.
• Look both ways before crossing traffic, try to do so in a cross walk and be aware of the traffic laws.
• Alter or vary your running route.
• Run with a partner and/or dog.
• Let someone know where you are going and what direction you are heading.
• Wear reflective material when running at dusk or dawn.
• Trust you intuition about an area or person, it's better to be safe than sorry.
• Avoid unpopulated areas, deserted streets and unlighted areas.
• Carry a noise maker, whistle, etc...
• Stay alert and aware of your surroundings. 
• Contact the police IMMEDIATELY

When traveling out of town on business or vacation, contact a local running store and ask if there are any local running clubs having meet ups, in the area or the best place to go for a run.

Do you have an additional safety tips, please leave them in the comments below.


Have fun and stay safe.

12 Week Half Marathon Training Plan

I am gearing up for my second half marathon and about to sign up for the Scenic City Half Marathon, taking place on February 22, 2014. I am taking the month of November to work on my speed and will begin the 12 week training program on December on 1st. For my last half marathon, I used the Nike Women's Half Marathon training program. I combined running along with strength training, if you use this program you will need to download the Nike Training Club app - http://www.nike.com/us/en_us/c/womens-training/apps/nike-training-club - https://itunes.apple.com/us/app/nike-training-club/id301521403

Here is the training program I used:

Good luck!

Faith in Human(ity) Movement

Many of you my not know about Human Movement LLC, they are an event management specialist company that put on races such as: The Zombie Run, 5K Foam Fest, Dirty Girl, Ugly Sweater Run, 5K Dance Party, The Color Run and many more fun events. 

Recently a race know as "Run For Your Lives Zombie 5K" filled for bankruptcy on Wednesday October the 30th, cancelling all up coming events indefinitely and left stranded runners in Arizona and Florida for this past weekend. Participants were sent an e-mail explaining the unfortunate news and were told to contact their banks for a refund. (http://www.upi.com/Top_News/US/2013/10/31/Run-For-Your-Lives-cancels-all-upcoming-races/UPI-51941383252477/)

Jeff Suffolk, the founder and president of Human Movement LLC, decided to step in and do the honorable thing and buy the rights to the run from Reed Street Productions. In a 45-minute exclusive interview with ORM (Obstacle Race Media), Jeff explained that his company is tired of seeing races go under, and the community get screwed in the process. He told us “even if only 400 people show up and we can produce a good event for them, we've done our job and kept 400 people doing these types of events in the future”. (http://obstacleracingmedia.com/ocr-news/back-dead/)

I am in full support on Human Movement LLC and will be participating in the Ugly Sweater Run in Atlanta on December 14 and continue to participate in any of their upcoming events, that will be available in my area.

http://www.humanmovement.me/
https://www.facebook.com/HumanMovement

Race Info:
http://thezombierun.com/
http://5kfoamfest.com/
http://godirtygirl.com
http://theuglysweaterrun.com/
https://www.livingsocial.com/events/5kdanceparty
http://thecolorrun.com/
http://theturkeytrot.com/ ~ Ann Arbor, MI

I Survived My First Half Marathon

It was a cold morning as I dragged myself out of bed, at five in the morning. I couldn't even remember the last time I had seen this early or even stayed out that late. I shuffled towards a pile of workout clothes, that had been laid out the night before and began to get dressed; with the tempature for the day starting out in the low 40's and then rise to the 60's, I layered up with a long sleeve t, gloves and ear warmers (I really should have picked up some "Hot Hands"). My eye sight was still hazy, because they as well as I were not use to the early hours, I made my way to the kitchen for breakfast (cinnamon raisin English muffin with natural peanut butter and natural apple juice). After breakfast, I packet the Camelbak with water and shoved a few Gu packet in the extra pocket of my bag, laced up my shoes and waited on my friend to arrive.

And we're off to the race. We arrive to the race site a little after six am and then wait in the car until we can no longer contain our excitement, plus it was 40 degrees outside and the car was really warm. After gaining the courage to leave the car, we made our way towards the start line. We're surrounded by hundreds of runners and their families and friends encouraging them on and just trying to stay calm and warm. The music was blaring and was getting me pumped for the race. We captured the moment with a photograph at the start line, before the crowd begin to move in.

After making a pit stop at the port-o-potty, we were off to find our place in line. The pace leaders were scattered among the crowd, with their bright yellow signs, and we lined up behind the man in which time we hoped to finish. We both get in line behind the 2:30 pace guy and hoped for the best. I was flooded with emotions and went into the race with the determination to just finish the race and be happy with whatever time I received. Everyone was lined up and ready to go by 6:50 and the race was to begin at 7:00. I bounced up and down, trying to keep warm and to also shake out my nerves, I think the only time I was able to keep still, was during the National Anthem.

The start was only moments away and I was more than ready, to begin. The crowd was cheering and I was just waiting for the race director to announce, "Ready, Set, Go!". Everyone keep inching forward in anticipation and seemed like an eternity to hear those words and the shot of the gun. Finally, the race had began and it was like a herd of cattle being released from their corral. I begin with a slow and steady pace and keep to the far right. I know I am a slow runner and I did not want to be anyone's way. The early morning was dark and a sense of calm came over me. Something about running in the early morning darkness was calm and peaceful. Before I knew it, four miles had passed and the the sun had already began to rise. The crowd had started to clear out and I took the opportunity to slow down and enjoy the experience of the race and the beautiful scenery. Along my journey, I meet a nice lady from Atlanta and a gentleman from Mississippi, they both shared their knowledge and help me out with me first half marathon experience. Before I knew it, I was at the seven mile marker (this was the farthest I had ever gone in training). I felt great and keep telling myself that I was half way there and was final warm enough to shed me pullover.

I began to feel sluggish around mile ten and picked up some Reese's pieces for some sugar and energy; I continued on and knew that no matter what, I was going to complete this race. I had made my way up to the art district and knew I had about a mile left. I just keep pushing and saying to myself, "You can do it, you are less than a mile away". I was finally on the Walnut street bridge (which is a half mile long) and once I crossed the bridge, I would be in the home stretch. My body began to ache and I just wanted to be done and go home. As I made my way across the bridge, I could see other racers, who had already finished, out on the bridge taking photos with their race medals and taking in the beautiful scenery of Chattanooga, TN. I looked at those runners and said to myself, "If they can do it, so can you." I was finally at the end of the bridge and saw the 26 mile maker sign and I only had 1/5 of a mile to go, I could do this. I made my way down the block onto Frazier ave and made final turn towards the finish. Each side of the road was line onlookers cheering me to the finish. I crossed the line with the biggest smile on my face and bowed my head to receive my finisher metal, which was well deserved. I was then handed a cold bottle of water and was greeted by my fellow running friend and then my boyfriend. I was so full of emotion, I didn't know whether to cry, laugh, or scream.

I gathered my time and then I was off to sleep the day away.

Things I would change:

• Train more
• More cross training (biking, yoga and strength training)
• Buy some hot-hands