Running Brings Me Home

Run Clubs, Crews, Sisters, Brothers, Friends - whatever you call it, running creates groups of people that become bonded by the act of lacing up their shoes and hitting the streets. Running is the easiest sport to pick up because all you have to do is step out the door and pick up your feet. Run! Racing and training as a Nike Women's Marathon Training Ambassador last year made me aware of the community running creates. It crosses borders, languages, religions, the past and present. Running is an equalizer and is something that has bonded me with my Sisters In Nike who I first officially met at the Nike Women's Marathon in 2012 and who I plan on meeting up with again in 2013. Running brings me ultimate joy and that is something I like to share with others. In just a few short weeks I will again meet up with crews from around the country and world at the Nike Women's Half Marathon in Washington DC. This race is going to bring thousands of women together for one cause. Nike employees, ambassadors, celebrities and elite athletes will be there to cheer us on and run side by side. One of these celebrities is singer, Ellie Goulding. 

Ellie Goulding's Custom Nike #Flyknit

Ellie Goulding is a singer and a runner. She has partnered with Nike this year to share her running story and to show how running keeps her fit. Running is how she clears her head and thinks. She will be running DC and inspiring us women to greatness. Elite trainers will be there and Olympic Gold Medalist gymnast Shawn Johnson will be tackling her first 13.1. This race has endless possibilities for excitement and achievement. I can't wait to run it and get caught up in the moments surrounding the race.

After the Nike Women's Half Marathon I hope to make the Nuun Hydration team to run Hood to Coast. This race is such an amazing event. A relay covering 197 miles of Oregon terrain that bonds teams together and creates community. I filmed my video application last weekend and will have it finished up this week to submit for the chance to run with twelve other amazing women and conquer this course. I've been in a conversation the last few weeks on Twitter with hashtag #nuunHTC. This conversation has led me to meet many other inspiring women hoping for the chance to run this race. It's amazing how athletic and driven these women all are and I wish them all the best of luck. I hope we get the chance to team up and race this coming August.

I have been exploring other running routes recently since I moved and found these convenient markings on the sidewalks of Ukiah. There are five walking routes through Ukiah and the sidewalks are marked so you don't get lost, genius! What we need next are marked running routes. I could go for a few of those. For example, a route for your long run day, and easy five miler. These would be simple enough to mark right? I know, I know, there's an app for that. Ukiah hasn't gotten there yet. My GPS still dumps me off in the middle of the woods when I'm headed to the grocery store. Oh well, my internal navigation will get better soon.

What crews do you run with? How has running changed your life? Let me know!

~Karen 

Want to Add Speed to Your Running? Here Are My Tips!

I often get stuck running at a comfortable pace and have a hard time pushing myself to go faster. I have been working on increasing my speed the past few weeks. I have found some great tips for pushing your pace and thought I would share them with you today.

• Speedwork: Track workouts are key for pushing your pace and finding out what your top speed is. You should be pushing yourself by running sprints all out. One of my favorite track workouts is 4x800, 4x400 and 4x200. I push my pace at 45 seconds or less for the 200's, 1:30 or less for 400's and 3:00 or less for 800's.
• Tempo Runs: Warm up for about a mile and then push your run a minute faster than race pace. Currently I try to run my tempo runs at a 7:30 minute mile pace.
• Focus on Form: Keep your back straight, shoulder's back and relaxed with a slight forward lean. Focus on swinging your arms in rhythm with your strides. The faster your arms swing, the faster your legs will go. 
• Strength Workouts: Work your legs in the gym with squats, squat jumps and burpees. These all help increase leg strength in running. Also, upper body strength and cross training keeps your body strong and injury free.
• Hydrate: This is so important during your runs, as well as before and after. Keep your body functioning by hydrating properly.
• Diet: Focus on eating foods for performance. Look at food as fuel and focus on a healthy diet, lots of fruits, veggies and protein. 
• Hire a Coach: Getting a coach may be key in pushing you out of your comfort zone. You may not be able to afford full time coaching, but even a few sessions can make a world of difference in your running.
• Find a Running Group: Run with a group that challenges you to push your pace. Ask at your local running store, or check your area Nike or Athleta stores, they often offer free running groups that provide challenges and motivation from other runners and coaches. 
• Nike LA has the She Runs LA Crew
• Nike San Francisco has the SF Crew
• Nike New York has the Bridgerunners 
• Nike Eugene has a Run Club
• The Stump Runners hail from Portland, OR
• Athleta Roseville has a Sunday morning run club
• Fleet Feet stores offer training groups and run clubs
• Social Media: Reach out to your social media friends and communicate with others on Twitter, Facebook and Instagram. These avenues can offer instant support and motivation to push yourself further. On Twitter you may want to follow:
• @nikerunning, @mariepurvis, @augustinafitness, @jeanettejeankins, @fitfluential and other friends you may find through the fit world on Twitter.
• Sleep: Make sure you are getting at least eight ours of sleep a night. Your body recovers and rebuilds while you are sleeping so don't slack off on sleep.
• Write a Plan: Focus on your goals, make a plan and stick to it. 

Happy Training!