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!

PRO Compression Review and Giveaway!

The weekend is here and that means extra time to workout! At least, that is what my weekend plans are. I have two scheduled runs, one on Saturday and one on Sunday. I'll be leading Run Club at the Athleta, Roseville Galleria store and I hope to see you Sacramento area runners there Sunday morning! The first Sacramento Capitals World TeamTennis match is Sunday as well, so if anyone is up for some great professional tennis matches in the Sacramento area you should really check them out!

I've been trying out some new products lately and one of my new favorite things are PRO Compression socks! I know, so many runners speak their praises, I can't believe it has taken me this long to test out a pair. I was surprised at just how much I like them! I was sent a black pair to test out and now I want to buy some neon ones for racing. It never hurts to have some extra color on the road. 

For those of you who don't know what compressions socks are, here is a quick description, curtesy of PRO Compression:  

"PRO Compression socks are designed specifically to deliver both maximum comfort and speedy recovery times. The science is complex, but benefits such as improved blood flow, stability and comfort are universally understood.  The moment you put these socks on your feet and incorporate them into your game, you will feel and understand the difference. 

PRO Compression socks are noticeable tight and require more effort to put on than standard socks in your drawer. But it's that extra effort and much-needed compression that make all the difference. Be patient and your feet will thank you."

PRO Compression socks are made in the USA, so you know where they come from and that you are supporting our labor force. Since the manufacturing occurs right here in the US, PRO Compression can monitor the quality of each and every product and design.

I immediately felt better after putting these on. It was as if they were hugging my calves. I wore them all day after a long run. They are great for recovery. I did not want to take them off before bed. I have also heard these socks are great for wearing on airplanes and help reduce swelling during travel. I really wish I had a pair before my trip to DC. Next time I will be prepared.

I wore these PRO Compression socks on a three mile treadmill run and felt like they were neutralizing the jarring effect of the treadmill. They only thing I would say is that they can get hot on longer runs. I'm used to wearing ankle socks when I run so this was a bit of a change. In the cold weather, these would be great for support and for keeping my legs warm. 

Have you tried compression socks before? Do you wear them during training or for recovery? If you haven't tried PRO Compression socks yet, today is your lucky day, because you can win a pair! Or maybe you have a few pairs at home but want to expand your collection. Be sure to enter my giveaway below and the lovely folks at PRO Compression will send you a brand new pair if you win! If you just can't wait you can enter the promotion code: PCBLG for 40% off your purchase and free shipping in the US at the PRO Compression website. 

Happy Training and Good Luck!

a Rafflecopter giveaway

Pretty Muddy Mother's Day and Some Athleta Love!

This weekend is Mother's Day! How many of you are doing Mother's Day races with your mom's? Unfortunately, I will be about 500 miles away from my mom, so we won't be racing together, but I'll be giving her a call and letting her know how special she is. I just heard today that the Pretty Muddy Women's Race series is giving a discount to moms and daughters when they register for the race together. Just enter the code: MUDDYMOMMA at registration this weekend and you get $15 off registration. If you want to win an entry for you and your mom, head on over to the Pretty Muddy Facebook page and enter their contest. When/if you sign up for the race in Sacramento I hope you will join my team! Just join the Sweat Pink team with a 9am start time. I hope I see you at the race!

With so many fun races coming up, I am really excited for this summer race season! I just wish the weather here in California were a little cooler. Next week I get to meet up with my Roseville Running Crew again and I couldn't be more excited! If you're in the area stop by and run with us! We meet at the Athleta Galleria store in the Galleria Mall and run the nearby streets and trails! It's a great time and you won't want to miss it. Check out their schedule of free classes here!

Speaking of Athleta, I am just loving all their summer gear. They have some amazing swim gear, tri gear and running gear. I can't wait to check out some of their items and start training for my first triathlon with them. I also want to get some fun summer beach and casual wear. I really want this adorable Printed Shorebreak Dress. It is so cute on and so comfortable. Definitely on my wish list! 

What are you looking forward to this summer? Do you have any special races coming up? Are you running with your mom this weekend? What summer gear can you not live without?  Let me know in the comments below!

~Karen

Running Brings Me Home

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

Ellie Goulding's Custom Nike #Flyknit

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

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

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

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

~Karen 

Running, Nuun and Tennis, Nothing Better!

The year is almost a quarter of the way over and I have been having a blast so far. If you have been following my blog, you have been able to see some of the exciting things I have been up to and been able to follow my goals and aspirations. I thought I would give you a recap today of some of the things this year has brought to me already and some of my new endeavors. 

Athleta Roseville Store - Come Join Me For Run Club!

So far this year I have been pursuing my passions and it has come to fruition. I have been loving my stint as the Athleta sponsored athlete and leading run club for their store has brought me many new friends and taught me a lot about life and running. There is something about running that is just different and breeds amazing people, people who seem to see life a little bit differently. If you're ever in the Roseville, CA area stop in for run club, I'd love to meet you! 

Meeting Sam Querrey! 

Also, I have been able to become a Sweat Pink Ambassador, Nuun Hydration Ambassador and as of today am starting my second season working with the Sacramento Capitals World Team Tennis managing their social media. I love tennis, if you can't tell from my goofy grin in this picture with my hubby and Sam Querrey (ranked #20 in the world right now I might add) after a match last year. I also really enjoy social media and have a lot of great ideas I am looking forward to working on this season. The team I am working with this year seems so supportive and I am excited to see how great we can make this season. 

Serena Williams Behing the Scenes for Nike Training Club

I also have remained in contact with some of the amazing women from the Nike Women team in Beaverton, OR and have had the privilege of helping promote their new Serena Williams workout for the Nike Training Club app for iPhone and Android. If you haven't tried these workouts yet, you need to check them out. I have been trying to network and learn more every day about the sports industry and Nike and have met some amazing people this year via Twitter, if you would like to follow some great Nike people check out @nikedigitaljobs, @heidiburgett, @leahkimyoga, @mariepurvis, @britthayley, @robinnyc, @nikerunning, @nikefuel, and @nikewomen. There are many more, but start here and you'll learn a lot! I had the privilege of speaking with a Nike recruiter and some employees on the inside regarding their path and journey to Nike and it has given me an idea of what I need to do to make myself more marketable.

I get to run and volunteer for the race. I am excited about that!

Also this year, I get to go to Washington D.C. to run the Nike Women's Half Marathon. I was heartbroken when I didn't get in, especially since the race is on my birthday, but when more spots opened up, I was the first to sign up. I cannot wait to visit this city and run with 15,000 other women! No better way to celebrate my birthday than to crush a race! I have a 1:53 PR from my half marathon this past weekend, so I am hoping to beat that and set the bar a little higher for my training. I am also volunteering to help with packet pick-up on Friday morning. I am excited to be able to help and give back to a race that I am so excited about. This weekend will be amazing. 

Nuun Hydration Tabs - I'm Hoping to Run Hood to Coast With You! 

So that is my year so far. Pretty good for only being two and a half months in. So what about my upcoming goals? As of this moment I am hoping to get to run Hood to Coast this coming August. As you may know, I entered the lottery last year and was not chosen. Two days ago, Nuun Hydration, the amazing sports hydration tab company I love, announced a contest they have to give twenty women spots to run with them on the 30+ hour relay event. The catch, create a video showing why you are a fan of Nuun, why you want to the run the race and how much fun you would be to ride in a van for 30+ hours with. I pretty much fit into all these categories, so for the next few weeks I will be working on showing Nuun just how great of an addition to their team I will be. If you want to join me check out the Nuun Hydration Blog and enter your own video. Hopefully we can run together! I'll post a link to mine when it is finished and let Nuun know how much you would love me to be on their team. I would love to have all of your support! 

The next few weeks I will be focused on training, work and showing Nuun just how great of an ambassador for their brand I can be. Please, let me know if you have any suggestions for my video or just want to offer me your support or a shout out in the comments! I would love to hear from you all! Remember to follow your dreams and never give up. I have passionately pursued my dreams and goals no matter how many times I have been told no and good things keep happening. The world truly can be yours, just remember to work hard and always put your best foot forward. 

Happy Training! 

~Karen

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

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

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

Happy Training!