Do You Have Running Buddies Or Do You Go Solo?

I will be the first one to admit that I often run solo. Usually my schedule doesn't mesh well with others, so I am forced to forge my own path, but in a perfect world I would love to have a permanent running buddy or two to share the dream with. I was always a team sport girl. In high school I played varsity volleyball and basketball and in college I was on the women's basketball team. I thrive off the challenge of competition and working together. I love how teammates push you to be better. There is no better feeling. 

Photo of me before a solo run {solo run selfie}

In the beginning I loved running solo, but now, I think I would prefer to run with others more frequently. In 2013 I lead the Athleta Run Club in Roseville and loved it. After my husband and I moved I lost that connection with the girls I ran with. It has also become much harder to race in our new location. The city is so small that to attend any races I usually have to drive 2-3 hours. Always traveling for races can be a strain on the racing budget. As much as I love racing and the people that I meet at races, if I could choose, I would pick running buddies that push me living in the same area any day. Our living situation isn't permanent and we will most likely have the opportunity to move in the next two years, but the interim is hard for me. 

Enough about my running journey. What this post is suppose to do is help you realize the importance of varying your training by adding a great team and what to look for in that team. A great team will motivate and inspire you in even the coldest, dreariest weather and push you to your best running. 

So, what do I look for when I want to get a running partner or team? 

• Chemistry - I have to be able to mesh with that person. We have to be able to talk while running or just run in silence, but it all has to be comfortable. 

• Faster runner - not everyone I run with needs to be faster, but in order to get better I need to have at least one runner that will push me and my intensity. I need someone I can chase and that will help me chase my time goals. 

• Schedule - Yes, you have to be able to run with me at least a few times a week. I have had a few running partners that continually say no and eventually I will just quit asking. I can't make someone show up to run with me. 

• Respect - We both need to respect each other and each other's goals. If you are training for a PR in a half marathon I am going to be your number one fan and supporter. I hope you'll do the same for me. 

• Someone who loves to take running photos - Seriously, I want to be able to document my running journey and the friends I've made along the way. So get ready to take some selfie's with me!

• Goal Setter - We all need to train for something. Even if your goal is simply to maintain fitness. I want to know about it so I can support you and we can both have a reason to show up to train. I'm all about goals. 

These are the things I look for and want to see in my running partners. They may not be your top priorities. We all have our own things we are looking for, but you have to have certain characteristics Whatever you do, when picking a running group make sure it is right for you! If you love going solo - more power to you! Do you have any great characteristics I should add to my list? Let me know!

Can Olympic Athletes Help You Live a Better Life?

The winter Olympics are almost here and I cannot wait! I am one of those people who tries to watch every single event. I just can't get enough. I wish they happened every year - though that would probably take something away from the achievements of the athletes. They are more special when they only happen every four years. The triumphs and upsets mean so much more when participants have to wait four more years to defend their titles or make a comeback.

This year I am really looking forward to watching snowboarding, especially women's snowboarding. I met pro snowboarder, Elena Hight, at the espnW Women and Sports Summit last fall and was really inspired by her. We did the Surfset Fitness class together and she was incredible. Her core is so strong! One word describes her, INSPIRING! Want to learn more about her and snag a sneak peak of her awesome workout? Pick up the latest issue of Oxygen magazine. She is the cover model for the February issue and she rocks it! 

Olympic athletes are the most dedicated individuals. They train for years, and in most cases the majority of their life, for one chance to show the world that they are the best. They train for themselves, for family members, and for their country. The Olympic legacy spreads across centuries and with each new games, new stories of triumph and belief in what the human body and spirit are capable of is born. 

We can't all be Olympic athletes, but we can all have the heart of an Olympic athlete. Olympians are strong, fierce, dedicated, devoted, focused and confident. I have listed the top seven things I have learned from watching the Olympics and meeting Olympic athletes. If we could all apply these things to our lives the world would be a better place.

• Never settle for ordinary or for second best. Keep your hunger to constantly strive for improvement. 

• Failure is never final. Get up and try again. Everyone fails, but it's the ones who get back up that become champions.

• Get a team around you that supports you. They will be your biggest ally in victory and in defeat.

• Watch what you eat. When your body feels good you will perform better. Just because you aren't an Olympic athlete doesn't give you a reason to treat your body poorly. 

• Working out is a daily activity. It is a year round commitment. Olympians don't only train during the season, they train to maintain all year round. If you want to feel better about your body, feel stronger and get sick less, EXERCISE daily!

• No matter what your dreams are, no matter who tells you that you won't make it, you make your own destiny. Practice makes perfect. Follow your dreams. 

• Fame is temporary. A gold medal only provides temporary joy. It's what you do with your ability after the glory is over that makes it all worthwhile. Make sure you give back to your community. We all have the power to make a change and make the world a better place. 

The Olympics offer a platform for inspiration. In the coming weeks I will laugh, cry and cheer on athletes to victory. I believe in what they are working towards and the goals they are trying to accomplish. They are pushing the boundaries of what has been done and what can be done. What if we all strived to achieve more than we did yesterday?

Taking 2014 By Storm

January is coming to an end. It's hard to believe that the first month of the new year is almost over! This year I am trying to reevaluate my goals at the end of each month, look back at what I have accomplished and make a plan to achieve a new goal in the coming month.

This month I have been able to research out my options for personal trainer programs and plan on finalizing and registering for my program in February. I am leaning towards the ACE CPT certification. I have also been able to stick to my goal of stretching more this past month and plan on continuing this throughout the year.

My overall goal for 2014 is to break into the fitness world as a certified trainer and motivate others everyday to be better and stronger. It is my true passion and I have to stop worrying about whether or not I can make it in the fitness world and just jump right in and start working! Get ready to hear a lot more from me in 2014! 

I have also become an ambassador for the Zooma Women's Race Series in Napa Valley and couldn't be more excited to help promote this women's only event! I have a passion for helping women learn how fitness and running can help them build confidence and stronger lives and this is the perfect platform for me to share that love. Stay tuned for more information this coming month and a special discount race code from me to you! 

Remember to dream big, set attainable goals and make your vision a reality. What are your goals for 2014? How are you working on achieving them? Let me know in the comments! 

Five Tips for Staying Motivated

We are halfway through the month of January and halfway through my Nike Training Club January Challenge. I hope you are all staying strong with your goals and pushing through the tough times. (It's not too late to join my challenge either, for more information, see my previous blog post here). Often I lose focus halfway through a training cycle or plan and have to work hard to motivate myself to continue. When I need to find my motivation I have a few tips and tricks that work for me. 

Top Five Motivational Tips:

• Make a schedule. Write down your workout plan for the week. Schedule it into your day. I set reminders in my phone if I am having a hard time making it to the gym. Treat it like a business meeting and don't allow yourself to skip out. 

• Recruit a workout buddy. I am always recruiting friends to come to the gym with me or come on a run. Often it's the start of a fitness program for them too. It's a win-win for both of us. You'll be more likely to show up for a workout if you know someone is waiting for you.

• Don't be afraid to fail. I often don't want to try a new class or workout because I don't want to look bad. Let's face it - everyone starts somewhere and no one is perfect when they start out. So  don't be afraid to take a chance. 

• Set a goal and make a plan to achieve it. Set check points and reward yourself when you reach each mini-goal. Get a massage when you lose five pounds, treat yourself to new workout clothes after you complete your goal race. Make sure your rewards are positive and keep you on track. A three scoop ice-cream cone is probably not a good reward. 

• Create a social support group. Declare your goal on Twitter or Instagram and follow people with like-minded goals that motivate and inspire you. Post progress photos and do weekly check-ins. 

My progress photo I posted to Instagram to keep me accountable for January.

Bottom line - find what works for you. You might need to test out different tricks to keep you motivated but find what works and stick with it! This month I have been focusing on stretching and yoga sessions. Instagram and Twitter have really helped me stay motivated and the support group I have built is phenomenal. Stay motivated, stick with your goals and if you need an extra push, I'm here to help. 

Those Awkward Family Vacations...

I apologize for being off the radar for the last week, but between returning from vacation, fighting one of the worst cold's ever and catching up on two weeks of missed work, my blog had to wait a week. Vacation did give me one thing. It gave me a bit of fuel for the following post. It's a little different than my usual fitness topics, but it is something I needed to share. 

Holidays are about family. The good, the bad and the awkward always seem to show up during those brief periods where multiple family generations come together for the holidays. This last vacation had its fair share of exciting and awkward moments. Without giving you too much background information I will just dive right in.

I am 26 years old. I am still extremely young and have huge goals for the next few years. I have always loved working and find my passion and spirit comes alive when I have a task set before me and set a plan to get there. Bottom line - at this point in my life I am career driven. In all honestly, most men and a majority of women are at this stage of their life, many are still in college or master's programs and have yet to begin their career journey. I am telling you this for a bit of perspective. 

Over the period of a two week vacation I was asked when I was having children more times than I can count, often by the same person, once even by a five year old. In her defense, the family seems to have baby fever and it only seemed like a natural question to ask. However, I do not appreciate people inserting their desires on my life and constantly pushing me to do something that virtually changes my ENTIRE life, while barely effecting them other than their few visits during the holidays and gift buying. 

I love my extended family, but there are some questions that do not need to be repeatedly asked. I am 26 years old and very into fitness and running. I travel bi-weekly for work and still have some countries I want to visit before I have children - if I even want to. I want a career that I can be proud of, in control of and I have big goals over the next three years that do not account for children. 

Don't get me wrong - I think that having children is a blessing and I admire those who have children and couldn't dream of having another way of life. I, however, know myself and I know that having a child right now, especially just because someone else thinks it's time, is not fair to me and especially not fair to the child. I know myself. I know where I want my life to lead and if and when I decide to have a child I will let them know. But I do not appreciate outside pressure. 

Most of all, I feel like such a question is rude. It's asking about a private moment that should be shared when I choose to. What if I couldn't have children? And even if I can, having a child isn't really something that needs to be asked, you'll know when it happens. It's hard for a women to hide that whole pregnancy thing. So whether it happens now, in three years or five, is it really necessary to push on a couple? Marriage doesn't immediately need children, in my opinion, it's good to take time to be with each other before adding children to the mix. 

I am smart enough to know that I am not ready for a child. I don't want to give up the life I want for myself yet. Having a child is a blessing and one of the best gifts that can be given. But it should not be done for the wrong reasons. I have dreams that I want to pursue and I know that they get exponentially harder to reach when you add an extra person to a family. 

Some people may call me selfish - but I ask you - how many women have children and are not ready for the commitment? Too many. It is never a good thing for a child to grow up in that environment. Having a child is the biggest commitment I know - more than running, training or a career. A child cannot be given back when you decide you are done - they are yours for life. More people should take this into account before they involve children in their lives. It's a permanent thing with no turing back. What is the harm in waiting until I'm 30 before having a child? 

I have my goals and plans and they are MINE alone. I don't tell others when to start a career, quit a job or have a child. I believe everyone needs to make their own decisions and the ones that are right for them. It is not my place to make them uncomfortable by inserting my opposing beliefs. I would never push someone into a life altering decision unless they explicitly asked my opinion. 

Do I want children? Maybe - I'd love to have a little runner or tennis player someday - but when I do it will be a decision between my husband and myself alone. All I ask is that my right to decide is not put into question. I have one life to live and I will live it on my terms. 

Have you ever experienced this or a similar situation with family or friends? How did you handle it? Do you agree or disagree with me? Let me know in the comments!

What Would You Do if Fear Was Not an Option?

What would you do if you knew you would not fail or if fear wasn't an option? I know that at least for me, I would be taking a lot more chances! Fear definitely stops me from doing many things that I would otherwise jump into full board.

It's not that I feel I can't do certain things either, many times it's more the fear of what other people will think. There is often a pattern and expectation put on you by your family, friends or even co-workers of what is expected and stepping outside of that box is not easily done without receiving negative judgements. Taking chances isn't the "safe" method.

Being safe is not living. I'm not saying you should go jumping off buildings or driving carelessly, but in our life, careers and goals, playing it safe is rarely how you achieve your dreams or even the big office at work. The people who take chances, step out of their comfort zone and use their talents to change the ordinary are the ones who find their way to the top.

I am not content being safe anymore and this year I plan on taking chances. I'm restless in a good way. I know what I want and now I just need to go about setting a plan to achieve my goals one at a time. I don't have any false belief that it will be an easy road. Nothing worth having usually is. However, last year taught me that even when I stepped out of my comfort zone with the tiniest step - big things began to happen.

Small steps, as long as they are moving forward are often how champions are made. I am fully aware that I can't learn everything I need to know in one night and I will be looking to others that have gone before me and mentors in my life to help me stay on track. 2014 will be all about stepping out into the unknown and making it my own. I will be greater than my fears and doubts and stronger because of it.

If someone questions what I am doing than I will know that I am headed on the right path. I want to disrupt the normal and everyday expectations and create something extraordinary. I plan to work hard in my community and career to become indispensable.  

What would you do if you could not fail?

Get NTC FIT With Me In 2014!

Today is the final day of 2013. This year has been a great one for training and in 2014 I plan to take it to the next level. I hope you will all join me! I have an exciting announcement for all of my fellow Nike Training Club fans. First, the app has been updated and can be even more personalized to you with individual training plans and integration with the Nike Running App. Second, there are now community forums for you to interact with other Nike Training Club users around the world. 

I was fortunate enough to be invited by Nike Women to be a Captain of the #NTCFIT community group and would love for you to all join me on the site. You can login by clicking this link: #NTCFIT Community. I will be on the site often to help answer your questions, share my training tips and help motivate you to keep training strong! 

As a special bonus, during the month of January I am running another NTC challenge! For this challenge I want you to set up a training program on the new NTC App. Commit to following the personalized program you have set for yourself in January and share your progress on Twitter, Instagram and Facebook with the Hashtags: #NTCFIT and #NTCJANUARY14. Be sure to let me know that you are joining the challenge in the comments below. I'd love to hear what program you are doing as well and what you think of the App. 

As a special bonus I am going to give away a prize pack or two at the end of the challenge! The prize pack with include some tasty fitness snacks, Feetures! socks and some other items I will be collecting throughout the month of January. Stay on track and work hard and you will be entered to win! 

2014 will be a year for taking chances, pushing past your limits and becoming a better version of you. I have big goals in the fitness world as well as my career and together we can motivate and inspire each other to reach our dreams. 

~Karen

Meet Running Superstar - Robin Arzon!

Sometimes people come into your life for a reason. I met Robin Arzon last year at the 2012 Nike Women's Marathon. I was an ambassador for the race for Nike Women and Robin was my stylist extraordinaire. I was a bit in awe of her right away, it didn't hurt that she was a runner and all around awesome person! She spent hours with myself and the five other ambassadors during the weekend helping us look our best and trying to coax a "fierce face" out of me during our photo shoots. I definitely need to work on my modeling skills! Thanks Robin for being so sweet the whole time!

Photo Credit: Joe Ferrucci

Robin is from New York, NY and is a reformed lawyer turned ultramarathoner, running coach, and journalist. Seriously, this girl found her passion and went after it. I am working on having the courage to do that this year. I have stepped out of my comfort zone a lot and it is paying off, little by little. I have to give some of the credit to Robin. 

After the marathon, I started following her blog on Tumblr, www.shutupandrun.tumblr.com, and just became amazed at what she has done, in life and in running. She's a tiny firecracker taking on the world in style! I hope you learn a little something about running, life and following your dreams from my interview with her.

Years Running: 7

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

During law school, I picked up a 10K flyer at the bank. I had no idea how far that was in miles and showed up at the start. It was a struggle to finish and I vowed to get better. A few miles here and there and I became a runner. Fast forward 7 years and I'm an ultramarathoner. You can create yourself. 

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

The global running crew community is my family. We are part of a rich running world high on sweat. We do life together, not just train together. Social media keeps us connected from New York to Paris to London to San Francisco and the list goes on. So, no, I don't usually run alone. I run with BridgeRunners and UNDO-ORDINARY in NYC and my entire run crew fam. 

I train hard. My weekly mileage changes depending on whether I am training for a marathon or for an ultra. Weekly: one speed session a week on the track, one tempo, one long run. Those are my cornerstones. 

What is your favorite memory from running? 

Crossing the finish of MS Run the US - 5 marathons in 5 days was the hardest thing I've ever done. I was deliriously tired. But I ran for my mom and she was waiting at the finish. And then I drank champagne from the bottle listening to Jay Z. All was right in the world.  

What race is your favorite? Why?

The New York City Marathon. You cannot beat the energy of NYC. The city shows up to cheer you on every mile. You push the pulse of this place with your feet. I leave a piece of my heart on the course every year. 

What advice do you have for new runners? 

I find it's best for beginning or returning runners to focus on time on their feet rather than miles. For example, go out for 20-30 minutes and don't worry about how fast or slow. Just clock your time. Then, once you feel good jogging 30 minutes, you push it to 35, 40, 45! Incremental progress is key. People get so psyched about running once they start to get into it (I understand!), but it's SO important to build mileage and speed slowly to avoid injury. Generally, they say no more than 10% of your mileage should be added per week. And make sure you have good shoes suitable for running. Get a gait analysis at your local running store and they will watch you run and recommend a pair. Above all-have fun! Mind of miles.

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

SHUTUPANDRUN, my Tumblr, was the jumping off point for me. The year I left law I found myself blogging at the Olympics. It all happened because I took a risk and immersed myself knee deep in social media. The power of the online health and wellness community motivates me every day. There's real connectivity to a life lived in sweat.

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

Running is my life. I left law to pursue my passion- redefining what's possible and widening the aperture of WHO is an athlete. Going for a run is a non-negotiable appointment with myself. Schedule it. Make it happen. 

Do you have any favorite running gear our readers should know about?

Sweating with swagger is paramount to how I identify as an athlete. I believe if you look good, you'll feel good, and perform great. I love Black Milk leggings and Nike Flyknits. I customize my own sports bras. I'm obsessed with lycra so much that I'm rolling out my own limited edition leggings line this fall. Stay tuned! 

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

I've ran hundreds of miles for MS research and I won't stop until there's a cure. 

Check Out Robin's Journey Running for MS

Robin Believes:

I believe booty shakes are good for the soul and laughter is the true way to a six-pack. 

Want to hear more from Robin? Follow along with her as she changes the world and redefines the athlete on Twitter and Instagram: @RobinNYC

I am so happy to have met Robin. She is a genuine influencer and believer in the power to make your dreams a reality. Follow her journey, get inspired and live the life you have imagined. Hopefully, if you are like Robin and I, that adventure involves running.

~Karen 

An Amazing 2012

2012 has been an amazing year. I can't even begin to describe all of the amazing things that Nike has done for me to help me become a better athlete, reach for me dreams and set high goals for myself that I never thought possible. It may be a little early for a 2012 recap with new years still over a month away but I wanted to share how much I have grown this year and how thankful I am for all that my friends, family, and the team at Nike has done for me to make this year spectacular.

January was a big month for me and as I started a new job and started focusing more on my fitness and my blog. I had big goals for the year and shared them with you here on this blog. My four goals are listed below.

• Run a second marathon and beat my previous time
• Become NASM personal trainer certified
• Become Nike Training Club certified
• Get my Blackbelt in Taekwondo

Over the year I was able to meet two of my goals. On October 6, 2012 I became a black belt in Tae Kwon Do and the following week, on October 14, I beat my marathon PR by 18 minutes with a time of 4:29. Nike was an integral part of my achievement of this goal as they picked me as an ambassador for the Nike Women's Marathon in San Francisco and I was able to enjoy the marathon through the eyes of Nike. I participated in photo shoots and spent time with many Nike employees that just served to make me more intrigued by the company as a whole and how they do business. Nike gave me an insight into how they interact with consumers and work for their target market and are involving everyday people into their campaigns. It was such a valuable experience.

As for the goals I have yet to meet, the personal trainer certification has not gone as planned. I was having a hard time deciding which certification to take and recently changed my mind and am leaning towards the American Council on Exercise (ACE) certification. I plan to complete my personal trainer certification by January or February of 2013. As for the Nike Training Club Certification, Nike only picks certain trainers to teach their classes, but I am going to continue to pursue this option and look for opportunities to become a part of this amazing team.

Looking ahead, I don't know where my path may lead but I am going to continue spreading my fitness and running journey with you all here. I have also started a new twitter account @sistersinnike to continue sharing my journey and the journeys of each woman who shares this passion. Check it our and hit me up with your ideas for what you want to see highlighted. Personal interviews, photos, gear guides? Tell me what you want to see!

Nike+ Kinect Training Review

I purchased Nike+ Kinect Training on October 31st. I told my husband it was my Halloween present. I have been anticipating this game coming out for months, ever since Nike announced its creation this summer. I wanted to put it on my Christmas wish list, but that only lasted a day before I caved and made a late night trip to Target to pick up the game! I love improving my fitness and am always looking for new ways to challenge my body and keep me fired up to improve my speed, strength and overall fitness level. This Kinect game is more like using a personal trainer, than an actual game, but it really keeps me accountable for showing up to workout and making sure I have the correct form during the drills. 

The first think I noticed about the game was how easy it is to set up and link with your Nike+ account so you can track your progress everyday. You do a custom fitness assessment before the Nike Trainer of your choice (Marie Purvis or Alex Molden) sets a program for you to reach your fitness goals. I chose Marie as my trainer and the Get Strong program and I have been doing tons of squats, lunges, pushups, weights and drills to help me reach my goals. I just completed my first week Friday and am on to the second week of my four week program. The program grows with you and gets more intense as your fitness improves. 

My first day with Kinect Training. Got my Fuel Print!

The great thing about Nike products is how well they integrate with the other fitness devices that Nike promotes. I have a Fuelband that tracks my daily activity and earns me Fuel points throughout the day. Along with this same idea, I earn Fuel points with each Kinect workout I complete. Depending how long and how hard I workout with the program I earn Fuel points to track my progress. My progress is automatically downloaded to the Nike+ website where I can see my progress in a timeline. There is also  a Nike+ Kinect Training app that you can check any time throughout the day. I also get reminders sent directly to my phone to alert me that I have an upcoming Kinect Training workout. 

All of my Nike+ devices track my daily activity and show it in one place!

You might be thinking that this is a great game, but what if I want to challenge my friends or see how I rank against others? The challenge section of the game allows you to train live with friends around the globe and challenge them for the top spot on weekly challenges. You can also complete in global challenges that happen every two minutes and see how you rank amongst everyone competing in that same challenge! It's a great way to get your competitive juices flowing! This week I am in the top spot in the Leg Matrix Challenge and I hope I can stay there! 

Top spot in the weekend challenge! 

If you've been looking for a way to up your game and challenge your body, this game is for you. It's also great for these short winter days when you don't want to go outside or when you get snowed in. No excuses for not completing your workout! If you want to challenge me just add me to your friends list, gamer tag: superwomankw. 

Happy Training! 

Hope for Hood to Coast & My Trainer Certification

Today I got my official "decline" letter from Hood to Coast, the "Mother of all Relay's" starting at Mount Hood Oregon and ending on the coast at Seaside. I wanted to do this relay so badly! Maybe in 2014 I will get to go. I did see that if you were able to raise $20,000 for the American Cancer Society you get automatic entry into the 2013 and 2014 races. I have been trying to figure out how to do this all day long. I don't have too much experience on the fund raising front and that is a daunting task. I may just have to keep trying for the lottery and hope for the best! I refuse to give up hope and if anyone knows of a team that is looking for another runner, I'd love to join! If you know how to fundraise hit me up with your ideas as well!

In other news, I am CPR certified yet again after my class tonight. That means all that is left standing in my way of becoming a personal trainer is deciding on the course I want to take and studying hard. I think I am going to go with NASM certification and keep looking around for a school where I can get a second degree in exercise physiology. I am also looking at becoming a certified running coach with the Road Runners Club of America. Fitness is my passion and I can't keep putting off my dreams with excuses. I want to be a trainer and that is where I am going to put my energy this next year. Living my dreams and my passion and turning them into a career will be a rewarding experience and I can't wait to  begin the journey. 

Coaching basketball this year has really opened my eyes to the joy of teaching others and watching them grow and learn new things. I love challenging myself and seeing progress, but seeing others challenge themselves, grow and succeed through my coaching is one of the most rewarding experiences I have had. I can't wait to see how the girls progress this season.

What are some of your goals, both fitness related and professionally? What is holding you back from achieving them? 

Find Your Greatness - Nike Style!

Nike just launched a great new campaign called "Find Your greatness." It is basically a campaign that is promoting the ability of each person to strive for their own personal best. Greatness is not reserved for the select few, it is accessible to everyone. The movie is incredible and will make you want to reach for your goals and train harder every day. It shows how anyone can become great with hard work, perseverance and belief.

This year I feel like Nike Women has given me the opportunity to find my greatness. They have given me opportunities that I never thought possible and pushed me beyond my limits. I am running faster and longer distances than I thought possible and I still have a lot to improve on. With an individualized training plan from Nike Trainer Marie Purvis and motivation from the ladies at Nike Women, each day is a new adventure. I don't want to waste a minute of my opportunity and will continue to train to be better every day.

My Sisters In Nike have created their own greatness as well and have reached for new goals. They are amazing and supportive. Athletes come from everywhere, in every sport and in every shape. My Sisters In Nike have taught me that no matter how I am feeling, with their support I can get through any workout. Together we will finish the Nike Women's Marathon stronger than we were six months ago. I hope that we will be able to run many races together in the future and my dream is to be able to run the Hood to Coast race together in Portland with my Sisters In Nike and with Nike Women! One step at a time, but a girl can dream right? Check out our new Facebook page at Facebook.com/SistersInNike for more updates!

Today I found out that I was the third place finisher in the Nike Heel Kicks Challenge! All of my training is paying off. I loved seeing my Twitter handle @superwomankw on the leader board. Thanks Nike Training and Nike Women!

Here is my video doing Heel Kicks for my third place finish! What a fun time. I just got this Nike Women's Running dress and I LOVE it! So lightweight and you don't have to worry about it riding up while you run. Perfect when paired with a pair of dry-fit capris. 

Happy training everyone. How do you Find Your Greatness? I'd love to know, share it in a comment below or tweet @nikewomen, @niketraining and me @superwomankw! Now go out there and show the world what you are made of!

Running Life

Running is about more than just the act of running. It is something that lives inside of you. Something that only you can do and understand. Running means different things to different people. For some it is for fitness, for others a way to decompress or clear the mind, and for the most elite athletes it can be a glorious and heartbreaking career.

For me, running is a way that I keep fit, relax after work and just recently the way that I connect with Nike Women and other Nike Training Club and Nike+ Superusers. It is how I push myself and learn to set goals, make a plan and succeed in all areas of my life. Running has created an outlet for me to release stress and learn more about myself and my strengths than any other exercise has done. It has shown me the importance of training, goal setting and NEVER, ever giving up.

Over the next few months I will be chronicling my training and running journey for the Nike Women's Marathon in San Francisco. You will be able to experience my triumphs and failures with me and hopefully we will all learn more about ourselves with each step we take. Let the journey begin.

May Challenge ReCap

The month of May I had big goals, and became even more busy than usual. My marketing deadlines picked up with the Sacramento Capitals World TeamTennis and work and workouts seemed daunting. Never one to back down from a challenge, I created a schedule and made a plan to stick to my goals. I am proud to say that I completed both challenges. I ran 100.15 miles in the month of May with nikeplus+ and completed 1200 minutes of Nike Training Club workouts. 

I barely completed this challenge and my last workout came down to the wire at 11pm on May 31, but I would not let myself fail when I was so close. I pushed myself to complete two final 45 minute NTC workouts and run three miles to complete my goals. It helped that I have so many motivational #sistersinnike that have joined me in these challenges. I felt like I couldn't let them down!

As an added bonus I hit the 10,000 minute mark with Nike Training Club. This is a real achievement and a true measurement of my hard work and training over the last year. Now I just need to keep pushing myself and kick the next few months into high training gear! My marathon is in 4 1/2 months so I have a lot of work ahead of me.

My new NTC challenge for June is a daily abs challenge. It only requires 15 minutes a day so it won't be too taxing, but at the same time will be challenging and hopefully make a transformation in my core. Care to join me? Just 15 minutes a day!

Bay to Breakers!

I had a great race weekend! This sunday I ran the 101st Bay to Breakers race in San Francisco. I just found out I was racing the thursday before the race so I wasn't sure what to expect. Luckily I have been running and training quite a lot these past few months so I was able to post a fairly good time. I finished in 1:13 minutes. I was really proud of myself for my ability to run the race, conquer the hills and have a great kick at the end. I will definitely be back again if I get the chance. I also reached the blue level of Nike Plus which is really exciting! I thought it was an awesome way to conquer a new level of running and my Nike+ Mini couldn't agree more!

The race itself was less of a race and more of a 7 mile costume contest. I chose the more serious route but was not disappointed by the costumes that were in seen along the course. We even were able to spot a few Waldo's from the popular children's book "Where's Waldo." I had an awesome time and would recommend that everyone do this race at least once in their life. Next time I may pull out a costume to really show my race day spirit.  

What is the most creative or fun race that you have run? Was it Bay to Breakers, a mud run, the Color Run? I'd love to hear about them and find some new races to try. Leave a comment below and I'll be sure to check them out. 

May Workout Challenge

May is here, I can't believe how fast this year is going by. I feel like just yesterday it was January and I was wearing snow boots and scarves to work. Now I can't seem to stay cool enough. The great thing about this time of year is that it is the perfect time to take my workouts outside. There's a reason that bootcamps in the park and running/triathlon race season picks up speed this time of year. I already ran my first 5k of the year and have four more planned in the next few months. One thing that also picks up speed is my training schedule. It is suddenly a lot easier to do a longer workout since the day stays light longer in the evening.

That being said I have undertaken another challenge. This month I plan to run 100 miles and complete 1200  minutes of workouts on the Nike Training Club app for iPhone. One of my goals is to take more of my workouts outside and use natural resistance and roads and trails to train hard and enjoy nature at the same time. There is just something peaceful and calming about running outside rather than on a treadmill. Luckily for me there are quite a few parks in this area to workout at so finding space will not be a problem.

Wish me luck and join me in my challenge if you think you are up for it!

April Goal Results

Today is the last day of April. I apologize for being away from my blog for so long, but I had a busy week and have a computer that it running on it's 9th life, so it is getting much harder to post as frequently as I would like. My week consisted of working two jobs, my regular eight-to-five and my new part time job doing marketing for the Sacramento Capitals World Team Tennis League in California. I also had a birthday and am now halfway to 50!

Along with my busy work schedule I had to fit in all my running and NTC April 1000 Challenge workouts. I am happy to say that I achieved my goal and even exceeded it by 140 minutes. 1140 minutes of hard core Nike Training Club drills is tough! I'm sure all of you who took on the challenge with me know what I am talking about. How did you all do? Are you feeling stronger, fitter, up for another challenge?

I also logged 89 miles running with Nike+. I have been tired sometimes this month, but overall I feel incredibly strong. I will be starting a running challenge for May so be sure to let me know what you think and how far you want to challenge yourself to run! I learned a lot about myself and my strengths during this challenge and writing out my goals and a schedule really helped me to stay on track. 

I also planned to run a 5k race on April 28 with Girls on the Run and was training for this goal as well. I raced on Saturday with two middle school age girls and finished up my final minutes of NTC today. Needless to say it feels great to have achieved my goals for this month and I can't wait to make new ones for may. I feel empowered and ready to take on the world!

I treated myself to a delicious Whole Foods sandwich following my final workouts and it tasted fantastic. Focusing on my diet as well as my fitness goals will be number one priority in May. Fruits, veggies and proteins to build strong muscles and fight fatigue will be my top priority. What are your summer healthy living goals? 

Nike Women Motivation

Today I want to share another Nike Women shout out. When I look for inspiration it is no secret that Nike Women is one of the first places I go. Whether it is their website, Twitter feed, or Facebook page, they are never short on motivation. One of the things that offers me a quick source of motivation is their photos. Their photos aways seem to show women empowering themselves through sports and fitness. 

Photos truly can speak louder that words and Nike Women's photos always speak to me. They just seem to know how to invoke motivation. Since I have set some big goals for this month I always need some motivation and will be frequenting their pages. Also, another great source of motivation is Jason Lester, with Nike's Journey for a Better World.

Jason is biking and running across the country to raise awareness for a better world. He is promoting doing all you can to make the world around you better. You can meet him and join in on a part of his journey at one of the local Nike Stores he stops at. Just check out Nikebetterworld.com/journey for all the updates on his journey and where he is stopping next. Maybe you can't bike and run thousands of miles across the country, but you can go for a short run today and you can work on making the world a better place in your community. Volunteer at a local race, recycle cans and bottles, and promote awareness. 

Find something that gives you motivation and it will be much easier to stick to all of your goals. Find you passion and go on your own personal journey for a better life. 

Dreams, Goals and Nike Women

I thought that today I would share an essay I wrote for Nike Women about 2 years ago when I was in the running to become their next Nike Field Reporter. I was looking back on what I had written today and noticed a few goals that I had reached and some that are yet to come. It is exciting to see that even though I did not become the next Nike Field Reporter, though I was close, I did manage to achieve some of the things that I mentioned in my essay. I ran my first marathon and have become an inspiration to women all over the world via my blog. It may not be to the same scope that the Nike job would have been, but the important thing is to see that I did not give up and I continue to follow my dreams every day. I hope you enjoy this essay and find some inspiration of your own. 

Nike Field Reporter Essay

Born to play, born to compete. Always striving to achieve more than before. From gymnastics, to volleyball, basketball, tennis and snowboarding, there isn’t a sport that I won’t give my all to win. Reaching higher, getting stronger and training true, as the Nike Field Reporter I will constantly strive to get to the heart of athletes and actors alike. What makes them tick, how do they view the world, and what is their greatest success? Success on the court, I’ve felt it, I’ve lived it and it is amazing, but after the exhilaration, once they’re at home at night, what then is their true success?

            I’m driven to succeed, driven to achieve and I can’t imagine a day where I don’t get out of the house and have a tennis match, weight train or go for a run. From a very young age I had a competitive edge and saw sports as an outlet for my boundless energy. I always want to be the best and throughout grade school I managed to achieve this. I loved gymnastics, track, dodge ball, and softball, anything that allowed me to compete. I worked hard to excel at these sports and would spend hours practicing everyday. It paid off in those early years with multiple “most improved player” awards. This ability to focus on a sport and succeed allowed me to focus on other areas of my life as well and I excelled at more than just sports. For me sports became more than just something I did, they became a part of who I am. Sports are more than just ways to fill time. Sports mold lives, stir passions, and evoke emotions only other athletes can empathize with.

When Roger Federer cries in the agony of defeat I feel his pain because I have been there. I know what defeat feels like, how it hurts, how it drives me to achieve more. When the world wrote Roger off as: too old, slipping, not able to keep up, he rewrote history; winning the French Open and Wimbledon back-to-back and then went on to win the Australian Open. He grabbed victory from the jaws of defeat and proved to the world that he’s not through yet. He won’t give up his passion and neither will I.

Giving up is not in my vocabulary. When I was in high school I was told it was unlikely I would make varsity, ever. By the end of that season I had improved so much I was a varsity swing player and by the following year was the starting center for my high school team. I trained, I practiced, I played, I failed, I succeeded. Success came after heartbreak. That success led to an exciting college basketball career in which I was named captain and MVP of my team. Success comes from the unlikeliest places. Success comes from within, no one is born successful, but they take what they are given and they become. I became a basketball player; I became an athlete.

Athletes rise to the occasion when it matters. In a clinch moment on the court with seconds remaining, a true athlete rises up. They do what needs to be done; they become a star. As an athlete I want to rise up, to become more, to reach higher, run farther, and become stronger. I will be a reporter who gives my all, who connects with athletes and movie stars, singers and little league players. I will share my passion with the sporting world. I want my passion to become your passion.

I want to train with top athletes, learn what drives them, challenge them and show the world not only what makes them great on the court, but what makes them great to their families, what passions they share with us, and what they do to relax. I want to show the passion athletes have when working with their charities and I want to experience them from the inside.

I want to run the women’s marathon with other women like myself. I will encourage women everywhere to push themselves to dream, achieve, and succeed. As the NFR my job is to connect with women, to inspire them to dream bigger and jump higher. I won’t rest until I have done everything in my power to ensure that women are being inspired through training, learning from athletes and keeping up-to-date on what is happening in the sports and entertainment world.

From Beaverton, to Sydney, to Beijing, women across the world are training to become stronger athletes and stronger people. And what better way to bring athletes together than to bring them to the Nike Women Website. A place created for women, updated by women, pertaining to topics women love and providing an excellent training program that can be performed anywhere and at anytime. Nike Women leads the charge for women, it inspires, it impresses and it is a one-stop shop, news and exercise center for women. I can’t imagine a better job than becoming the next NFR. Inspiring women to believe in themselves, believe in their athleticism and to gain inspiration from Nike athletes is a task I am ready to take on. From blogging, to training, interviews, and photo shoots. I am ready to become the face of NikeWomen.com and inspire others to do the same.

Because of sports I am who I am today. I was able to make good decisions and stick to them because of the discipline I learned participating in sports. I want to show women the freedom that sports bring to their lives. Set a goal, train for it, and believe. You will succeed. You will become the face of success, the face of athleticism. You can’t win every point or every game, but what you learn from your failures and use to succeed, that is what makes you a champion. Champions, you know where it’s happening, I’ll see you at Nikewomen.com.

The movie I shot for this competition can be seen on my YouTube feed at the left of the home page of my blog. It is the first video, "Karen for Nike." 

Shawn Johnson NTC Challenge

It's April 1st today and that means many different things for many different people. For some, it is a day where they prank their friends mercilessly. For others, the mark of the beginning of the second quarter of the year. For me, the beginning of April means the end of my March Shawn Johnson stretch challenge. As promised I will share my results from stretching faithfully for an entire month. 

Surprisingly enough, I was able to complete my challenge right where I wanted to. I only missed 3 days of stretching the entire month of march, leaving for 28 days of intense, 15 minute Nike Training Club stretching. I missed two days while away on vacation and at a tennis tournament in which my schedule was switched around and I was unable to fit the stretching in and the third day was due to taking an extreme rest day and not doing any exercise, even stretching. 

I am sure you are wondering how it went, did I gain any physical benefits or am I still where I left off? The truth is that about the second week in I began to feel like I could more easily reach my toes and extend my body farther than before. Week 3 I hit a bit of a stagnant spot of just going though the motions. The final week I really noticed my work paying off. I felt like my muscles were longer and more flexible and noticed a difference in my runs. 

I don't get as tight as I used to, and when I do get tight I immediately do some stretches to loosen my muscles. I have learned some great ones and now have a stockpile in my memory bank to pull out when I am feeling stiff. I have begun to make stretching a significant part of my daily workout routine and know that I will be feeling the benefits far into the future. 

I also treated myself to a professional massage during my final week as a reward for my hard work. I usually foam roll my muscles twice a week, but having a professional massage was a real treat. It's always good to have a reward planned for putting in the hard work and a massage was just the thing that I needed. 

This is my 100th blog post, as well as the completion of my first challenge, so today is a huge day for me. I am excited to be sharing my fitness journey with you and hope you are learning some valuable information. I have a new challenge for April and hope you will join me in pushing yourself and seeing how far you can go and how many goals you can reach.

April Challenge

Run 80 Miles 

Complete 1000 minutes of  NTC drills 

Share your fitness goals with me or join me in my monthly challenges. Remember that you are the only one with the power to change. Make something happen today and remember to Make Every Move Count!