Five Tips for Staying on Track During Winter Running

Fall has arrived and that means that it is time to bring out the winter running clothes. As an Oregon native I am prepared for anything the weather throws at me. Boots, hats, scarves and a winter running wardrobe for any condition is something that keeps me lacing up my shoes and heading out the door through the cold winter months. I actually find that I run faster in the winter. I wish summer running had the same effect, but I tend to melt in the sun. Winter just suits me better! I love layering up for fall and today was no exception. 

This afternoon, I went for a short three mile training run and layered up in Hyperwarm tights, running vest, long sleeve top, Nike Free's and my GPS watch. This outfit kept me toasty warm and not too hot so I could focus on speed instead of my core temperature. When looking for winter running gear be sure to get something that is breathable, fits well, wicks sweat and also keeps you warm. Athleta and Nike are my go-to brands for winter running gear. 

Every year sportswear companies like Athleta, Nike, Under Armour, and Adidas come out with new products to protect us from the elements. I really have no excuse not to exercise during the cold winter months. Plus, I have a reason to do a little shopping for myself as the seasons change. If a new pair of running shoes or tights will get you out on the street then they are a great investment. 

Here are my top five tips to keep you on track with your fitness goals during winter training:

1. Buy the right gear. Get a pair of lined running pants or rain proof shoes so you can't use weather as an excuse.
2. Find a workout buddy to keep you on track! If someone is counting on you then you are much less likely to skip a workout, even if it is cold outside.
3. Sign up for a race or a class at the local gym. If you have something you are training for you will be more motivated to put work in. 
4. Plan your workouts the week ahead so that you know how to budget your time. This one is important, especially with the holidays coming up. Make a schedule of your workouts and stick to it!
5. Reward yourself after a certain amount of successful workouts or when you reach a goal. Maybe you get a massage when you stick to your workouts for three weeks, or perhaps you get that new sweater your were eying at the store. Whatever your reward - treat yourself to it when you reach a goal.

Staying on track with training in the winter and during the holidays is hard. Chances are you will miss a workout, but if you follow my five tips for success, you should be able to keep up your fitness strong during the winter months.

NTC November Challenge

Halloween is over and November has arrived. You know what that means. Treats, baked goods and cozy sweaters. In an effort to keep myself on track I am creating a November Nike Training Club (NTC) challenge.

To join, all you have to do is commit to doing a 30 minute workout every day using the NTC app on your phone. The app is available for both iPhone and Android. If you live in an area that hosts live NTC classes those count as well! Remember to vary your workouts between cardio, strength and the stretching/yoga workouts so you don't overtrain any one muscle group.

Simply let me know you are joining in the comments below and tweet your progress on Twitter and share on Instagram using the hashtag #NTCNOVEMBER30 and #NTC. Let @nikewomen and your friends know you're participating in the challenge too! The more the merrier!

Be sure to keep track of your progress and send out those tweets. At the end of the challenge I plan to have at least one prize pack for a lucky winner!

Monday Inspiration from BeccaFit4Life!

I met Becca via social media, specifically Twitter (@becca_fit4life). To be honest, I can't remember the actual day or reason that I began following her on Twitter. I'm sure it had to do with her awesomely inspiring posts or maybe our shared love of Nike and all things fitness and running. Regardless of the reason, I could not be more excited to call her a friend and finally be able to race with her at the Nike Women's Marathon this year! Becca is from Los Angeles, CA and is incredibly involved in the running culture and Nike culture in the area. 

I can't wait for you to get to learn more about this inspiring fitness superstar! She is currently a Group Trainer for Camp Gladiator and is a Personal Trainer and Fitness Consultant. Her and I share the same goal of one day becoming officially certified to teach Nike Training Club classes. She attends live sessions weekly in LA and I attend the classes that just began in San Francisco when I can make the two hour trip. Trust me, they are no joke! 

Becca has been a featured trainer in Audrey Magazine!

I asked Becca to share her running journey with me. She has been very inspiring and I know we could all benefit from more inspiration. It was such a struggle for me to get out the door to go on my fifteen mile run this weekend, but when I thought of all the girls I am training with, I got enough motivation to lace up my shoes and hit the pavement! It's time for you to meet the amazing runner - BeccaFit4Life!

Years Running: 

I didn't really start running regularly until college but the most I ran in one run was 5K. My running journey began in 2012. So in a way, I'm a newbie :)

How did you get into running? Can you share your running history?

Running started out as a part of my fitness routine. I was not an active kid growing up. I wanted to play sports when I was younger. However, growing up in a family, whose value was more about academic, my focus was all about school (Asian parents! Lol). My earliest memory of running was back in 4th grade. We had to do a run test for PE and I had to finish first for some reason. That is when I realized I can be very competitive.

My "real" running journey started in Feb. 2012 with Redondo Beach Superbowl 10K. This race was my first step of transitioning my passion for fitness into career. Running/fitness was not just something for myself anymore. It became a platform to challenge myself, to connect with others, to inspire & to motivate others into living a healthy active life. To do so, I had to start with myself.

So, after running a 10K race, I decided to step up to a half marathon. Rock 'n Roll Los Angeles 2012 was my very first half marathon. A month before running my first half, I did a 15K race. However, this one was just a "training" long run even though I was awarded with a finisher's medal. I love races that give out a finisher's medal, such a rewarding moment for all the hard work! And I like to show off my race bling ;)

My most recent race to date was the Rock 'n Roll San Diego 2013 half marathon. I shaved 5 minutes off from the LA one & achieved a new PR. In addition, I will be running my first full marathon this year at the 10th Anniversary Nike Women's Marathon 2013. I am excited to train and to run this one. I've been waiting for this since last year. Plus, I will run my 2nd Rock 'n Roll Los Angeles half marathon a week after the Nike Women's Marathon. October will be one busy running month for me. Lol. Oh yeah, I enjoy doing obstacles races too; such as, Warrior Dash, Mud Factor, Beach Dash, and The Happiest 5K on Earth, aka The Color Run. 

I like to challenge myself in any way I can. Training myself to run in the regular and obstacle races give me insights into what it would take to train for different races and how to improve my own time. In return, I can share my knowledge and experiences with others. 

How do you train? Are you a part of a running group? Do you prefer running with a group or alone?

For the Rock 'n Roll San Diego half marathon, I followed Achieve A New PR (Half) training schedule created by Coach Steve Magness from Nike Running. As for the upcoming Nike Women's Marathon, I'm following the Finish The Race created by Nike Elite Master Trainer, Marie Purvis. In addition to running, I add Nike Training Club workout (the NTC app & the free live classes provided by NikeLA), an hour of my own strength training session (including Camp Gladiator when I'm not teaching), and a hike or any other outdoor activities on the weekend. I recently have added yoga into my training routine but I need to do this more often. It is so important to cross train. Runners need to build strong muscles and increase flexibility to power our running legs for the distance and to prevent injuries.

For the most part, I run on my own and occasionally run with the Nike Running club. However, I started running with the Nike-affiliated She Runs LA crew in January of 2013. I run with the girls (and guys) at least once or twice a week. I also started to run with the Dog Haus Running Club of Pasadena. 

Honestly, I enjoy running on my own and running with a group. Each of these has its own advantages. Here are the reasons I like running on my own: I run on my own time, my "me time," and it is easier to focus on a specific running pace I'm aiming for during that particular run. It's also a good practice to listen to your own body. I've been focusing more on this. As for running with a group: I have someone to pace myself after (especially when I want to pick up the pace), a "race-start-like" experience (you don't start the race on your own), the motivation you get from other runners, and the camaraderie of having common interests. 

I love being active. Thus, any chance I get to be outdoors or be active, I will take it! :)

What is your favorite memory from running?

There are so many memorable moments. If I had to narrow down to one, I'd say finishing my very first half marathon. Crossing that finish line gave me such a sense of accomplishment. I couldn't believe that I actually ran 13.1 miles when the most I ran two months before then was a 10K. In addition, I got to share this first experience with one of my very good friends. We started a few minutes apart but it was nice to see a familiar face on the path. We high-fived, cheered each other on and reconnected at the finish line. More memories will be in the making since I get to run my first full marathon with a few inspirational running buddies I've connected with (near and far) via social media and running clubs.

What race(s) is your favorite? Why?

Besides the first half marathon I did, I'd probably say my first Warrior Dash. This one was different since it was a 5K obstacle course. This race challenged me in endurance and in strength. I'm just glad that I don't have a fear of heights. There were so many climbing obstacles on this race. Of course, the mud bath at the end topped it off for me. Exfoliate while beasting! Lol. Nevertheless, I look forward to running the 10th Anniversary Nike Women's Marathon. I've heard nothing but positive feedback about this race. I already know that it'll be one of my favorite races in history!

What advice do you have for new runners? 

Running is a different game in comparison to any other form of fitness. It requires a lot of discipline and perseverance. I do believe that anyone can run. However, you do need to get in shape if you were to run distance, especially anything over three miles. Take it slow and easy at first and then start to push yourself further as you go. Don't be discourage or get fixated on the number of miles. Take it one mile at a time. And definitely invest in the recovery period. Spend a good 20 minutes recovering for every hour you've ran. Don't be afraid to ask other veteran runners or do your research if you didn't know something or want improvement. And ALWAYS remember to SMILE. It's an instant mood booster :)

How do you use your blog/social media to influence your running?

I love sharing my progress and training on social media. It's my way to communicate, to motivate and to inspire others. It's great to be able to connect with runners/fitness people from all over the world. Plus, it always makes me smile knowing that my posts have motivated/inspired someone that day. "Seek to Inspire," one of the many mottos I live by.

How do you fit running in with your daily schedule, work, etc…?

I try to do most of my runs in the early morning before work but there are times I have to run at night. When I'm training for a race, I follow the training plan. When I'm not training, I'd run 3-6 mi/day at least 3x/week on my own, in addition to the run with the running crew/club. Sometimes it is hard to fit a run in, but I have to remind myself that I run this for me. 

All her training paid off with a PR at her second half marathon - RnR San Diego!

Do you have any favorite running gear our readers should know about (shoes, tights, etc)?

Personally I love the Flyknit line in Nike running shoes. I've been training in the Flyknit Lunar1+. They're medium support. They're great for anything around 10 miles or below. As for the longer distance, I like the Nike Lunarglide shoes. These have more stability for the longer distance. I admit that I am a Nike fanatic so the majority of my running clothes are Nike. Lol.

Do you run for a cause? How does this influence how you approach training?

Currently, I'm not running with any charity/cause. However, that is something I'm looking into. There are so many great ones to get involved with but I want to find something that I can relate to or have a personal connection with. Some of the races I've done are partnered with certain charity organizations. In addition, I do what I can to support my friends who do run for a cause. I volunteer at local races on the weekends when I can. Nevertheless, I think about those who can't run or aren't fortunate enough to have the opportunity to do what I do, and I run for them in spirit. The Boston marathon incident hit me hard. I got teary eyes while out running after that. All my runs were very emotional for a long time. Even now, I still think about it while out running.

Extra Credit Question - Becca shares her awesome NTC abilities!

***Besides running, I really do enjoy the live NTC sessions provided by NikeLA. Most recently I was one of the chosen top 40 females to compete in the 1st Nike Training Club Summer Throwdown. It definitely was one of the best experiences I've had this summer by far. If I had to describe it, I'd say it was "NTC on crack." Lol. It was nonstop HIIT. You can read more about it on my tumblr blog. In addition, I got to meet my fitness idol, Marie Purvis, Nike Elite Master Trainer. She's someone whom I've admired for a long time & look up to. Personally, I love everything about Nike and all the projects/events they do. I've been fortunate enough to take part at some of their Los Angeles events; such as, the pre-launch of Nike Flyknit Lunar1+ with Ellie Goulding, a series of Nike Training Club, Nike Running club, etc. One of my career goals is to work with Nike, especially be a Nike Master Trainer in the future. Wish me luck! :)

Becca and Marie Purvis her (and my) fitness idol!

Becca is truly an inspiration and I wish her all the best with her future fitness goals. I know she will soon become an NTC trainer and reach her dream of working with Nike. At some point we both will and we will be friends, training buddies and co-workers for a company we both admire, respect and believe in. Becca is changing lives everyday with her fun attitude and training philosophy. If you are in LA, be sure to hit up her Camp Gladiator class or meet her for a Nike NTC session or Run Club. For more daily doses of awesomeness from Becca, follow her on her social sites. 

Follow Becca on Tumblr, Twitter and Instagram!

Tumblr: beccafit4life.tumblr.com

Twitter: becca_fit4life

Instagram: beccafit4life

Did I mention she is super adventurous and always up for a challenge? Yes, that is her bungee jumping at Bungee America. I'm pretty sure she laughs in the face of fear and is always up for a challenge. Watch out San Francisco, this girl is coming to crush her first marathon!

Becca testing her limits! I don't think she has found any yet!

If you have any questions or comments for Becca, leave them below! Until next week, happy training!

~Karen

NTC Has Come to Nike San Francisco

I'm so excited for this post because I finally got to attend a Nike Training Club class in San Francisco on Tuesday night! I keep hearing how amazing all these classes are and even though I live two hours away, I knew sometime I would cave and make the drive! I finally got my chance and I took full advantage! 

Crossing the Golden Gate Bridge in the Fog.

I started the drive in the afternoon, and after a quick stop at a Costco and the Nike Outlet in Petaluma, I was on my way. It only took me about two hours to get to San Francisco so I was happy I seemed to have missed all the traffic. The toll booth I had to go through seemed to be down for some reason so I should be expecting my charge in the mail soon. Gotta love the toll roads! I arrived at Nike's Temporary Store in San Francisco just outside of Union Square about 30 minutes before NTC began. They are renovating their current store and I can't wait to see what they have done to the place. Their old layout was amazing, so I can only imagine what the upgrade might be. The temporary store is nice, but it was quite small. I looked around at the new products and amazingly didn't purchase anything! So surprising for me! 

While I was perusing the store Joselynne Boschen stopped me and said she recognized me from my Instagram feed! I really can't tell you how much this meant to me. It's really exciting to be recognized by a Nike Elite Trainer. She is one of my role models and I hope that I can be a Nike Trainer someday soon as well. She flew up from her LA studio, Alpha Venice, to teach us all NTC and let me tell you, I have been sore for two days! It always hits harder on the second day. Before I get ahead of myself, let me tell you how the workout went down!

Check-in Table for NTC

I was one of the first people to check in for NTC and got to pick up my tank top, NTC towel and water. Unfortunately they only had size large left in the tanks, but I'm using that as an excuse to come back again, to get a smaller size! I waited for a bit as people began to file in to the store and check-in as well. I got to meet one of the Nike Running College Brand Ambassadors, Samantha, and she was so nice! Nike, you chose a great ambassador! She's training for the Nike Women's Full Marathon so I'm excited to meet up with her again during NWM weekend, if not sooner! She introduced me to some of her friends and of course we took some photos!

Samantha and I at NTC!

After the photo session we headed out of the store and up a block to a large cement platform. Here, our amazing trainer, Joselynne, was waiting to kick our booties! There were easily over 100 people in attendance and the place was packed! We were asked to make sure we didn't block the entrances to the nearby stores. I was amazed at how many people came out and inspired. I really had to push myself and the friendly competition took everything up a notch.

Joselynn Demoing A Drill!

For those of you who don't know about NTC it is a class developed by Nike trainers based on continual movement and it is no joke! Even during demonstrations we were to keep moving. We started class with a light warmup and then the fun (torture?) began. We did burpees, planks, squats, plyos, mountain climbers, jumping jacks, ab work, partner drills and more. I was sweating up a storm and my muscles were shaking by the time the workout was over. For our final drill we all gathered in a circle and did 10 mountain climbers each, holding a plank while waiting for our group to finish. This was a new drill for me. It was hard, but fun to cheer on the others in the circle.

We finished the workout with some light stretching, which I always need more of and then I snapped a quick picture with Joselynne and Samantha! After all, I can't miss out on this photo opportunity! I'm not sure who is teaching the NTC class next week, but you really don't want to miss this! I would love to be an NTC Trainer and that is on my goal list. With NTC classes close to me now, I could see myself getting certified and leading out in SF. It would be a dream come true! NTC trainers are tough and really inspire those around them.

Me, Joselynne and Samantha After Our Sweat Session!

I also toured the store and tried to find someone who could help me plan a visit and NTC class from Leah Kim, Nike's Global Yoga Ambassador and NTC yoga workout creator. I really hope that I can one day take a class from her. She has really inspired me to do more yoga and I hope to see her in a store in Nor Cal soon! An NTC Yoga session from Leah Kim would be just what San Francisco needs to help rejuvenate after a long workout.

Nike Flyknit Display

The Nike SF store had a lot of fun displays and one of them was the Flyknit case. Inside showcases the drawings, knit and final shoe product. It's interesting to see the design process. Fascinating stuff that really makes me appreciate what designers do.

Run Club and NTC Wall at the Store

Nike San Francisco is really catering to the local athlete and making them train stronger. I find it inspiring that they are offering free classes and run clubs, just like the Athleta stores do. With the Nike Women's Marathon coming up in a few months I can really see them wanting to help athletes train, stay injury free and win! 

If you are near the Bay Area be sure to stop by the Nike store to see about taking a class. Nowhere is too far to come for this. I drove two hours, one way, to get there. Who can top that? I challenge you to take a live NTC class and you'll see the difference. Can't make a class? Download the free app today to take your training to a whole new level.

Have you ever been to an NTC class? Tell me in the comments below what you thought! 

Meet Runner and Fitness Extraordinaire - Nerissa Mata!

I've had the privilege of meeting some amazing people over the last few years. Some have been runners, fitness enthusiasts and mentors. All have been inspiring and I have had the great honor of calling them friends. Every Monday I plan on featuring an extraordinary runner who motivates me and who I know will motivate you and give you something to strive for. Their passions spark something in me and make me want to train harder, not only for myself, but also to not disappoint them. 

This week I want to introduce to you the amazing and ever so inspiring, Nerissa Mata. Hailing from Toronto, Ontario Canada, Nerissa is a true inspiration. Last year Nerissa, myself and three other girls, whose inspiring stories will be coming soon, were chosen to be the face of the Nike Women's Marathon for the Nike Women division. We were training ambassadors and had the unique situation where we trained for a race together, while living in different states and even countries. The power of social media was evident in our journeys. I learned so much training for this race with these ladies. I am so thankful I had the ability to meet Nerissa. 

Nerissa is a Health Information Technician in Toronto, but in between her day job, she finds the time to run and train to stay fit and healthy. Nerissa began running in 2011 and hasn't stopped. She began running when she read an article on fitsugar.com about adding in more cardio to your workout routines and running was an easy way she could do that and get out of the gym. 

I asked her about her running history and here is her story: 

How do you train?

Depending on time weekends and Mondays are my long distance runs with short runs Tuesday (sprints) Wed - Fri (short runs) mixed with tabata and NTC (strength training mode) and then whichever day I don't do a run on the weekend I devote to yoga or rest. 

Are you a part of a running group?

Not in a running group - was trying recently, but the schedules do not work for me.

Do you prefer running with a group or alone?

As I don't really have experience in running with a group I would say running alone is preferred for now...

• You can work out whenever you want and when it best fits your schedule. 

• You can skip the chitchat and focus on your breathing and inner thoughts. It's a great time to make mental to-do lists, brainstorm, or daydream about weekend plans. Going solo means it's really "me" time and as of recent I really need that.  

What is your favorite memory from running?

Getting to meet in person you, Renisha, Tiara and Elizabeth and Nike peeps at the 2012 Nike Women's Marathon and Half Marathon and running my first ever 1/2 marathon. 

She killed it by the way!

What race(s) is your favorite? Why? 

I only have the NWM 2012 under my belt so that will have to be my favorite - scenery and atmosphere was AMAZING.  I do 5K's here and there with @anywhere5K on twitter. 

What advice do you have for new runners? 

Start small, think big - Deciding to run a 5K in a month is doable with proper training.  Perhaps you can consider a 10K in 8 weeks, THEN a half marathon.  This not only gives you short-term goals, but also keeps your eyes on longer term (and longer distance) goals.

How do you use your blog/social media to influence your running? 

I've been really bad at updating my blog to be honest, but reading other running blogs and Facebook running groups has definitely motivated me to get out on days when I wasn't feeling it.  It's simply amazing how logging into any of those social media sites and seeing those running gifs/quotes turns your mood around.

How do you fit running in with your daily schedule, work, etc…?

My work is located right next to the beach and a huge park on the other side - so usually I hit those up on lunch break or after work 

Do you have any favorite running gear we should know about?
LUNARGLIDE+4 for long distance or newbies - the cushion support is like a marshmallow and the Relay Running Capri.

As you can tell, Nerissa is devoted to fitness and very inspiring. I am always amazed at how supportive she is on Twitter when I have a good or a bad day. If I need motivation she is always there to offer it. There are definitely big things in her future! If you have any questions or comments please leave them below!

You can follow Nerissa on her blog: http://ntclove.blogspot.ca/

Instagram: missfitriss

Twitter: @nerissa_ann

~Happy Training!

See Jane Run Race Recap

Saturday morning I woke up at 4:00 am to drive to Alameda, CA for the See Jane Run Half Marathon. Originally I was planning on staying the night in the Bay area, but plans changed and I had to wake up much earlier than I planned to drive there. I picked out my race outfit the night before and tried to go to sleep early, but it's always so hard to sleep before a race. When my alarm went off I got up, ate a quick snack and began my drive.

At the start of the See Jane Run Half Marathon

I arrived at the race at 6:45am and there were not very many ladies there yet. I picked up my race bib with no line and then checked out the race map and did some stretches and a warm-up to keep my body loose. I ate another small snack and tried to keep myself awake. The race didn't start until 8:00 am so I had some time to kill. I met a fellow See Jane Run Ambassador and we took some fun photos of each other before the race. Here I am making a face during the warm-up put on by the staff of See Jane Run. It was a fun, carefree warm-up that helped get the pre-race jitters out. 

Pre Race Warm-Up

Here is a photo of Shauna, the See Jane Run Ambassador I met before the race. We both ended up coming to the race solo and had to ask some wonderful ladies to take our photos until we met up. It was fun to meet another runner blogger. She was doing the 5k because she had a triathlon to race in the next morning, which I hear she rocked! We chatted a bit and learned about our racing history and then I left to line up for the start of the half marathon which began before the 5k race.

Shauna - Another See Jane Run Ambassador!

At 8:00 am the race began and I was off! I lined up with the two hour pace group and started the race off strong. A few miles in I was feeling a bit sick to my stomach, I'm sure the change in my routine and eating had a lot to do with it. Getting up at 4:00 am is not something my body is particularly use to and I was starting to feel it in my racing. Still, I stayed running strong and on pace for a two hour finish. We ran by the water which was really refreshing and there was a slight breeze, around mile three and beyond the day started to heat up. There was little shade on the course and my body started to feel the sun zapping my energy. My pace slowed a bit as I tried to keep running strong. I need to train in the heat more so I am more use to the draining affect of the sun. The race weather was around 80 degrees and I was making sure to stop at every water stop to keep hydrated.

Around mile nine there was a lady who had set up a stand where she was handing out cold water bottles. I was so thankful for her generosity. She wasn't an official sponsor of the race, just a woman along the course wanting to help us hot, exhausted runners out. She was an angel! This water helped me so much! A little farther on another lady was spraying her hose off her porch for runners to run through to cool off. This was so nice! I could have stayed there and kept running through it if I wasn't in the middle of a race. These ladies, even though they weren't running the race, showed what it is to be a Jane. They truly showed the spirit of any woman being an athlete and caring enough to help another fellow runner out.

Around mile 10 we crossed a bridge and they had just raised it for a boat to go under! What, really? In the middle of a race? This was definitely the weirdest thing that has happened to me in the middle of a race yet. Needless to say, it drastically increased my finish time. Below is a picture of me and the other Jane's waiting on the bridge to be able to cross. It was somewhat of a bonding experience to all be stuck together on the bridge. When it finally was lowered, we were off again.

The bridge was raised and all of us Jane's were stuck waiting for it to lower!

I powered through the last three miles of the race and picked up speed at the end. I was truly impressed by all the women who came out to run, encouraged each other on course and raced to the finish in hot weather. The race finished on the beach and the view was gorgeous. I was so thankful to be done and finally get some food, bananas, bagels and of course...chocolate! I finished in 2:15, not my personal best of 1:53 by far, but considering the bridge I had to wait for and the heat, I was happy to have just finished.

Me at the finish line!

I wandered around the expo, picked up my See's candy and champagne glass and had some fun samples from vendors. I then headed to the See Jane Run tent to pick up my race shirt, ambassador shirt and see what fun products they were debuting at the race. 

That's right, I did run for chocolate.

The finish view was gorgeous. A sunny day in the Bay can't be beat and the water looked so inviting. If I didn't have to drive so far back I probably would have jumped in the water clothes and all to cool off! I spent some time just looking out onto the water. There were a lot of sailboats out on the Bay, everyone wanted to enjoy the great weather.

View of the Bay from the finisher's village!

The See Jane Run swag bag was pretty awesome as well. I came home with a great reusable shopping bag, which will be perfect here in Ukiah where they have banned the use of plastic bags in stores unless you pay an extra fee, a cool race tee, champagne glass (which will be used for my fancy juices since I don't drink), chocolate and of course my See Jane Run Ambassador T-Shirt! The ambassador tee is so soft!

Race Swag!

Oh yes, and then of course there was the medal. It is so cool! I loved that it cam with shoelaces for a lanyard and the design is really cute. I'm going to have fun hanging this on the wall somewhere. I still haven't figured out how to display all my race medals, but I'm working on figuring that out. They need to have a special place to be shown off and to motivate me to keep training!

Awesome Race Medal!

In conclusion, the See Jane Run Half Marathon and 5k event is a blast! There were over 5000 women and a few good men, who participated in the race. It was a fun way to get together and support each other and run for women, for Janes everywhere. I loved meeting Kerina - the Ambassador coordinator, and Shauna. I can't wait to meet all the ambassador's at another event in July. I was considering the See Jane Run Triathlon in October before I ran this event, and now I know I need to sign up for it. If it is as fun as this event I do not want to miss out!

Thank you See Jane Run for an amazing event. Thank you ambassadors for proudly sharing the Jane way of life. And thank you to everyone who made this race amazing and such a fun race. I hope to see you all again next year!

~Karen

It's Track Workout Season!

This week I am trying to step it up in my fitness routine. With only five weeks to go until my first half-marathon of the year, I still have some serious speed work to get done. I have downloaded my training plan, even put each session in my phone, I'm ready to go full speed ahead to March 17. Shamrock'n Half-Marathon here I come! 

For this half marathon I am training with one of my friends. We are both aiming for a sub-two hour finish time. She came so close a few years ago and I think with our training plan and some proper pacing and hydration (Nuun hydration of course!) we will crush her goal! 

With a mix of short runs, weekend long runs, tempo, track workouts, strength training and yoga we are keeping our bodies strong, pushing our boundaries and preventing injury. I'm open to any training tips you have or just general motivation! Sometimes it's tough to get out the door and go run, but we are so close to race day, we have to push ourselves now to reach our goals!

FitFluential, Running, Snow...December is Full of Surprises

Today has been an interesting week, lots of exciting things are happening in my life, some good and some I'm still not sure about. This week I filled out my official FitFluential ambassador documents and I just can't wait for all the exciting opportunities this may bring, not to mention, the community I will get to interact with and learn from. I will be learning about what my responsibilities are within the next few weeks and am looking forward to 2013.

My first running group on Sunday went great and I enjoyed sharing my love of running with others. It was a fun group to run with and the five members were all different levels, from beginner to experienced racer. It was great to share running with others who want to learn and grow in the sport. Already, a few of the runners are planning on bringing their friends to this Sunday's group. I'm so excited to see this group grow!

Christmas is just around the corner and I am excited for our snowboarding trip! I haven't been in two years and I can't wait to go again. I'm sure I'll have to work myself back up to my former level, not that it was that high to begin with, but I can hardly wait to take on the challenge. It will be nice to get some different workouts in and snowboarding is a killer full body workout!

I'll definitely be taking my Nike Training Club workouts with me on the go with my iPhone and will get great workouts in while I'm away. It'll be a great opportunity to up those minutes and work my way to the 20,000 minute mark, as far as minutes trained goes. If you haven't tried the Nike Traning Club app yet, you need to! It is one of the best fitness apps out there and I highly recommend it for all your training needs. With preplanned workouts and step by step instructions, this app is the perfect fitness trainer.

How are you spending the holidays?

I'm a FitFluential Ambassador!

Today I found out that I was accepted as a FitFluential Ambassador! I'm excited about this opportunity because it is just another step in the right direction for my fitness career and a way to inspire even more people to work on their fitness and life goals. The email alerting me to my acceptance was a bit unexpected, but so exciting! I had applied months ago, right before my Nike Women ambassadorship took over.  Running the Nike Women's Marathon was one of the best experiences of my life and I can only hope that we will all meet up again for another race soon. 

"FitFluential is fitness found." It is an amazing online community of bloggers, ambassadors, enthusiasts and brands. It merges the online and the physical world into one amazing FitFluential community. With motivation and events across the country, it is a great place to connect with others who share my fitness passion. As I try to merge my love of fitness with my skills in social media, the FitFluential family will be key to my success. 

With so many new goals and challenges for 2013, the FitFluential community is just one area of my fitness journey that I hope will bring me closer to my goals. I also plan on becoming a personal trainer and running coach and expand my online presence. 

What are your goals for 2013 and for your fitness journey?

Weekend Warrior?

Enjoying a beautiful day at the wedding!

This last weekend I spent cooped up in a car on a weekend wedding road trip. This trip really cut into my fitness and Nike Women's Marathon training time. I probably needed to take a break and just rest my muscles, but I sure didn't want to.

Sitting in the back seat of a Ford Focus for eight to nine hours is not my idea of fun. Plus, we drove in the evening and early mornings so my sleep schedule took a hit too. Needless to say, I didn't progress very far in my workouts this weekend. Apart from my Friday morning track workout, I was pretty much stuck sitting all weekend.

Don't think I didn't enjoy the wedding, it was gorgeous and definitely worth the sacrifices, it just didn't coincide with my training. I just want to answer the questions I have been asking myself. What does this mean for all my hard training? Am I back at square run, starting all over again?

I know that I should have found a way to workout, but I honestly didn't have any opportunities. So in answer to my first question, I think all my hard training was simply put on pause. I didn't take a week, a month or even a year off. I only took off Saturday and Sunday. I can survive this and maybe even turn it into my advantage. I haven't stumbled off my path, I just took a short detour. Life happens and we just have to be prepared mentally and physically to handle the challenges that this brings.

So am I starting all over again? No, I don't think that is possible. I definitely have some catching up to do. Veggies were top priority on my list of supper food tonight, and sleep will be coming soon. With a big day of running planned tomorrow, I will be hopping back into my regular schedule in no time. I am just thankful that this wedding was the week before Nike Women's Marathon training began. Nothing will be getting in my way for that training plan.

I'm ready to #maketherules and #makeeverymovecount in the coming months.

Positive Social Media

I have been realizing lately how much social media can affect and influence my daily life. I spend quite a bit of time interacting with friends and acquaintances on Twitter, Facebook, Tumblr, etc. For me it is a great motivational tool and has put me in touch with a huge base of friends that share the same interests and likes that I do.

Opportunities to meet fitness experts, interact with Nike and other fitness brands, and get motivation are endless. When used correctly social media is an amazing tool to motivate, inspire and educate yourself on the world around you and prepare yourself for your career. It creates a window into the lives of experts in their field that you would not be able to see if social media was not around. I learn new things every day.

Sometimes social media can be distracting or take too much time, but like most things in life you have to take the good with the bad. Overall, I am grateful for the opportunities and knowledge that social media has given to me. I hope I can inspire someone else and reach a larger audience through these outlets. What social media channels are your favorites and who are some great fitness experts that you follow? I'd love to hear from you! 

Nike Running Gear Guide

Getting the proper gear for your sport can make a world of difference in how well you train. It also doesn't hurt if it looks good too! I love the new site on Nike Women that asks you questions about your training to direct you to the best products for your sport. You start by choosing a category or look, such as shoes, apparel, etc. Next, you choose your sport and the place you may train. For example, if you are looking for shoes for tennis you will need to specify indoor or outdoor shoes. Next, they give you a list of products specially formulated for that sport. Pretty neat. I could spend hours going through all these great products, but my bank account keeps my spending at bay.

Here are a few of my favorite products found in the running category:

 Nike Running Dress $84 

The fabric on this dress is so lightweight, I could imagine running for miles in this and barely feeling it. Definitely at the top of my birthday list - which just happens to be at the end of April! Also, it has a fun feminine feel and wicks sweat away well. 

Nike Running Tailwind Women's Tank Top $42

With it's v-neck and racerback features this tank is sure to be a hit. Still feminine, but with all the support you need for a run. And it comes in 6 different colors. 

Nike Relay Women's Running Capri's $58

I love the slim fit and smooth lines of these capris. Also, you can fold the top down and sport Nike's motto while you run. Just Do It! 

Nike Free Run+ 3 $100

The flex grooves and dynamic fit system make these shoes the most flexible and stable of running shoes. I love the ability to feel like I have free range of motion and support. These have my approval.

Unstoppable

Unstoppable is a powerful word. It can be defined by refusing to give up, never quitting, repeatedly working everyday towards a goal. Being unstoppable means empowering others to join you and work with you towards your goal. It's taking something in your life and making it your focus.

Elite athletes are unstoppable. Successful people are unstoppable. They have mastered the art of being loyal to their dreams and their desires. Being unstoppable means that you must make tough decisions every day. You must decide how your decisions will define your future and build a better life for you.

I want to become unstoppable in my quest to become a personal trainer and to share my love of fitness with others. I want to be unstoppable with the minutes, hours, and days that I put in working out with my Nike Training Club app. I want to succeed in all aspects of my fitness journey.

I have big dreams and big goals. It's no secret that Nike is a huge inspiration for me. I want to embody what I feel Nike has brought to the fitness world. I want to be everything that I can be, to run faster, reach higher, and push further than I every thought possible.

I'm making myself Unstoppable. What are you doing to reach your dreams? 

Nike Women

Here are the top reasons I love Nike Women.

10. Nike Women represents athletes of all types. From professional, to amateur, to gym class heroes, they never leave anyone out or say they aren't good enough.

9. Nike Women interacts with customers and fans via Twitter, Facebook, and their own blog at Nikewomen.com.

8. Nike women creates products that are sustainable (their Legend pant is made out of recycled plastic water bottles), comfortable, functional, and fashionable.

7. Nike Women travels the world to get pictures of athletes in different cites sporting their Nike style. Check out Nike Found on tumblr!

6. They create a lifestyle that is based on exercise and positivity and encourage women to always do their best and try new things.

5. Nike Women created and endorses the Nike Training Club app for iPhone, iPod, and iPad, which revolutionized my training and allows women everywhere to have a personal trainer with them wherever they are.

4. Master trainer Marie Purvis who is the Nike trainer behind the Nike Training Club app, and to who I owe my toned arms and soon-to-be six pack abs!

3. The opportunities they give to their Nike Training Club app Superusers. Example: Jenae Frick of Yoga.Eat.Run who is right now in Beaverton, OR for a photo shoot and meet and greet with Marie Purvis. It is so incredible that they invite ambassadors of their brand to meet them!

2. Their tireless pursuit of perfection in the world of sports and training.

1. The number one reason I love Nike Women is because they have inspired me to connect with others who enjoy fitness as much as I do, to start a blog, and to always strive for my best. I have become stronger in my over 7000 minutes of training with their Nike Training Club app and have shared it with many of my friends.

My number one goal right now is to work as hard as I can to become the best athlete I can be, master Nike Training Club and eventually join this amazing team of women who create the Nike Women experience!

Thanks Nike Women for inspiring me to never quit believing.

Perfect Pull-ups

Pull-ups are often thought of as an exercise that women cannot do. This could not be further from the truth. All you need to do to master the pull-up is put in a bit of practice. I recently put this statement to the test and could not have been more happy with the results. (No, that isn't me in the photo, but my arms are definitely looking more toned and defined.)

Step 1: Decide that you WILL do a pull-up. It is always easy to fail when you don't believe in yourself and tell yourself that you will do something. So let go of your fear and tackle this head on.

Step 2: Get the help of an ambitious friend from the gym or a pull-up machine with an assist bar for you to step on. Do 5 to 10 reps with assistance, repeating the cycle 3 times.

Step 3: Perform "negatives." To do this get a friend to give you a hundred percent assistance on the upward pull of the pull-up and then lower yourself as slowly as possible until you are hanging from the bar without assistance. Repeat for 5 to 10 reps, repeating the cycle 3 times.

Step 4: As you begin to feel stronger begin attempting 1 or 2 pull-ups on your own. After doing these drills for a few weeks you will be surprised how easy one pull-up becomes.

I did this workout at my gym for a few months and now I can do 10 pull-ups without stopping. It's an amazing feeling to accomplish this task and I know with some practice you will be a pro in no time. Good luck and happy training.

All the best,

Karen 

Courage to Try

No matter how big, or how small one might be, there is no excuse for not pushing yourself to be your best and train hard. The task itself may be daunting but if you never start you will never know what you can accomplish. No one has ever regretted working towards a goal, because it's not about achieving the goal, it's really about the process.

Don't get me wrong, I love to achieve a goal, the feeling is amazing. I just know that the achievement of that goal would not be nearly as sweet if I didn't take the time in my everyday life to work towards that goal. Pushing the limits of what I can and can't do is something I really enjoy and it has it's rewards. No matter how big the task I know that if I write down small steps and work towards the end goal with a carefully laid out plan I will accomplish what I have set out to do.

Don't be afraid to fail, be afraid of not having the courage to try. Nothing that was worth having has ever come easily. In order to truly appreciate the victory you must have experienced the journey along the way.