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!

My Love/Hate Relationship with Running

I have a love/hate relationship with running. I love the health benefit, the community and how I feel during and after a run. I hate the fact that I always seem to have a nagging injury. This year it seems to be my hamstring. In reality, I have no one to blame but myself. I have been neglecting doing stretching, yoga and physical therapy exercises on a regular basis. Sometimes it is just so hard to fit it all in! Before we moved I was taking taekwondo classes, going to a regular kickboxing class, playing tennis and running. I had a crazy full schedule, but I was fit! I also did not get injured. I was cross training more than I ever have before and it felt good. 

Since the move, I have found a running group, but have yet to find the same community I had when I was in Roseville, CA and training at The Studio. If by chance you live in the Roseville or Sacramento area, you should really check them out. The instructors are amazing and you can really find a sense of community there. I haven't had the same experience in Ukiah and that's ok. I just need to focus more on fitting in cross training on my own. 

This week has been all about cross training. I went to a spin class, did Nike Training Club strength and yoga workouts and lifted weights at the gym. Today I focused on Kettle Bell training and doing planks. If you want to do one of my favorite ab and shoulder burners do the workout pictured below. Hold a plank for two minutes and every 30 seconds alternate between mountain climbers and leg lifts. Work up to being able to repeat the drill three times in a workout. 

Plank to Mountain Climber and Leg Lift

This weekend, along with cheering on the Seattle SeaHawks (Go Hawks!), I plan on going for another run. I'm testing the waters on my hamstring. I thought I was better a week ago, but after pushing myself a little too hard on my first three runs back and running back to back days, I have been feeling a tight muscle again. I have to officially start training for my first half marathon the first of February so I have two weeks to build a base. 

Being an athlete is never easy but I am enjoying the benefits and path my journey is taking. In April, I will be a Road Runners Club of America certified running coach and hope to add personal trainer and Nike trainer to my resume soon. For now I am focusing on making myself a better athlete and a better runner through cross training. 

Planning to Stay Injury Free

I was asked over Christmas when my next marathon would be. As of this moment I do not have one planned. The past few years I have had good intentions when it comes to marathons and training and I either get injured or am unable to complete my training because of a past injury. I have learned more about my body and what it is feeling and right now what it needs is some rest from long distance racing. 

This year my plan is to focus on running shorter distance races. I have scheduled a half marathon on April 27 and July 27. My goals for these races are to train without injury and achieve a sub 1:50 PR. I am also planning on running a few 5k races and really pushing myself to run fast at these events. 

A new race for me this year is the San Francisco Half Marathon (and Marathon) on July 27th. I had the privilege of becoming an ambassador for this race and am looking forward to running across the Golden Gate Bridge! If you want to join me - sign up for the event here and enter my ambassador code: DSC10TSFM2014A41 for $10 off registration. I'd love to see you at the race running the bridge with me. 

Training for races can be time consuming and often quite challenging. This year I will be focusing on not skipping planned workouts and seeing how far my training can take me. I am committed to making 2014 my best year for racing yet and staying injury free. 

How are you planning your 2014 race season? What distances and goals are you tackling?

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

Athleta Wish List

It's about time I do another workout gear wish list! I always have a wish list much longer than I can afford, but that's what makes it a wish list. Here are some of my recent favorites from the new Athleta Fall collection. The first outfit I want is for my yoga practice. I love Athleta pants and tops because they come in long lengths and are perfect for someone nearly 5'11" like me. This outfit is the perfect amount of function and style. The pants come in long lengths, score! Also, the pattern is flattering and they move with your body during practice. The top is lightweight and stays snug around the waist during yoga practice without riding up. This is one winning combination!

Restorative Tank $64 - Odyssey Chaturanga Tight $64

Next up is a great running outfit for when you want to be warm and cute. I would wear this out for a run and still feel comfortable enough to grab a bite to eat at a cafe or stop by the grocery store without changing after my sweat session. The top is long sleeve to keep away the early morning chill and fitted so it doesn't ride up on your run. The capri's are super comfortable and provide just the right amount of compression with a fun, skirt over top. Run in style in these two essentials! Quite possibly my next fall marathon outfit!

Long Sleeve Stride Top $89 - Painted Cuteness 2 in 1 Capri - $79

Last but definitely not least is my casual outfit. I love zip-up hoodies and Athleta makes some of the best! I happen to have the Batwing and Robin pullover hoodie and am in love with it. It just makes sense that a zip-up would be a great addition. The fabric is soft and it's a super cute style. For hiking the Northpeak pant gets the job done! This pant comes in long lengths for me and is adjustable with a cinch up system that allows you to change the length on the go. There are also six pockets to store all your hiking or game day needs! For yoga, studio or hiking, the Namaste bra is awesome. The straps in the back are an adorable criss-cross pattern and it has light support for low-impact activities. 

Northpeak Pant $98 - Namaste Seamless Bra $44 - Batwing and Robin Jacket $89

Athleta is a great store for finding functional, stylish products for your active lifestyle. Their yoga, running and hiking styles are some of my favorites! Athleta stands behind each and every one of their products. They offer a 100% guarantee on all their products and that in itself is a huge incentive for me to shop with them. They know their product and they care enough to stand behind it. 

Athleta also offers free in-store classes such as yoga, Zumba and run club! Be sure to check our your local store or shop online at Athleta.com. For sneak peaks of their upcoming collection and insider news be sure to follow them on Facebook!

What's on your workout wish list? 

Marathon Training Peak = More Sleep!

Marathon training is kicking my butt right now. Yes, I said it. I'm starting to remember when I got to this point last year. The tiredness and the life suddenly devoted to running - and running LONG miles. Yesterday I ran 7 miles - 3.5 of which were straight up a hill. Today I had a speed workout on the track and tomorrow I have a 6 mile run. Today I got home and I fell asleep, on the floor. I didn't even have the energy to make it to my bed and it's a nice bed! I have to say, it was some of the best sleep ever. Much needed! I'm excited for the marathon and it is now less than five weeks away, but these are always the longest weeks for me. 

My track workout this morning

Today I didn't feel like going to the track, but I did it anyway. I went early in the morning before it got too hot and I got it done! It wasn't the speediest I could have gone, but I was running on tired legs. In my marathon I will be running on tired legs, so it was good training and helped me learn how to pick up the pace even when I am feeling exhaustion creeping in. I shared my run with Nike Running on Twitter and they were able to give me a pick-me-up. The showed me that focusing on my training will get me to my PR goal. A big shout-out to them for giving me an extra push right when I need it.

Personalized poster from Nike Running

This evening I did some yoga and it felt amazing. If there is one thing that I have been slacking on recently it would have to be my yoga practice. I am starting to feel the tightness creeping in, so it was high time I took to the mat. After 45 minutes of yoga with Leah Kim on the Nike Training Club app, I feel much better. I don't recommend skipping yoga or stretching, trust me, you'll pay a price! 

Marathon training is hard right now, but I am going to push through stronger. I'd love to know if you have any tips for pushing through the tough weeks of training. Let me know in the comments below!

~Happy Training!

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 

It's Time to Get Fly!

Getting faster is something that I am always striving for. I have to admit that lately, I haven't been as focused on it as I should be. I have become satisfied with running at a comfortable pace and not challenging myself. I have finally decided that I have had enough! This month Nike has put out a program to follow to help you get faster. I jumped on the chance to challenge myself and I wanted to share this opportunity with you. 

Nike launched their Get Fly program for the month of August. I began the program on Wednesday, timing my fastest mile at a 6:39. The goal over the month of August is to train with their daily workouts and beat your previous fastest time. My goal is a 6 minute mile by August 31st. Combined with marathon training and Hood to Coast over August 23 & 24, I may have to alternate a few workouts. I will be doing my best to follow the plan. Check it out below and let me know what you think. I'd love to have you join me in speed training! Today is my rest day so I am enjoying some much needed R&R after my 15 mile long run yesterday.

August Get Fly Training Program

The Get Fly program was launched with the release of the Nike Free Flyknit shoe. I have a pair of Nike Free's from last year, but their new design is tempting! The fit is more like a sock than a shoe and is made to conform to your foot. Check out the video review below from Nike's Creative Director of Running for more information on the innovative technology in this shoe.

Need more information? Check out these facts on the Free Flyknit from Nike and get ready to feel a whole new style of running. 

SUPER NATURAL RIDE

The revolution of Flyknit continues in the Nike Free Flyknit+ Women's Running Shoe, combining the second-skin fit of Flyknit construction and ultimate flexibility of Nike Free.

SECOND-SKIN FIT

The revolutionary Nike Flyknit upper delivers a compressive, second-skin fit that secures your foot over the Nike Free midsole. Made entirely of polyester yarn, the one-piece upper seamlessly integrates areas of high breathability, stretch and support where you need it most.

NATURAL RIDE

The upper, midsole and outsole work together to create a more natural ride. For ultimate flexibility, the shoe's Nike Free 5.0 midsole features flex grooves to promote natural motion and help increase stability and foot strength.

LIGHTWEIGHT SUPPORT

Ultra-light Flywire cables are woven into the Flyknit upper and connect to the laces, offering a dynamic, supportive fit that adapts to your foot's movements.

LESS WASTE

To construct the upper, polyester yarn is fed into a proprietary knitting machine, creating little to no waste and minimizing weight so the shoe's incredibly efficient to produce.

FLYKNIT ORIGINS

Nike Flyknit was inspired by feedback from runners requesting a shoe with the snug (and virtually unnoticed) fit of a sock. Nike embarked on a four-year mission with teams of programmers, engineers and designers to create the technology needed to make the knit upper with static properties for structure and durability. Then the precise placement of support, flexibility and breathability-all in one layer-was refined. The result was a featherweight, form-fitting and virtually seamless upper.

NIKE FREE ORIGINS

After learning that Stanford athletes had been training barefoot on the university's golf course, three of Nike's most innovative and creative employees set out to develop a shoe that felt natural and weightless, similar to bare feet. In 2002, they examined a group of men and women with pressure measuring insoles taped to their feet, using high-speed cameras to capture images of each foot in motion.

The team spent eight years studying the biomechanics of shoeless running. The results yielded a profound understanding of the foot's natural landing angle, pressure and toe position, allowing Nike designers to build an unconventional and flexible running shoe from the inside out.

Allyson Felix Testing Out the Free Flyknit!

Nike is focusing their product launch with a movement to help everyday athletes get stronger. If you are in a city with a NikeTown store, be sure to stop by and check out their free Run Clubs and Nike Training Club sessions. If you're lucky enough to live in New York you may even be able to score a trip to the Nike Running training sessions in Montauk! If you want to check out this amazing program search the #MontaukProject on Twitter and Instagram and follow @nikenyc on Twitter for details. 

If you're like me and the closest Nike store is a two hour drive or more, be sure to interact with them on Twitter and Facebook for running encouragement and training plans. 

Meet Inspiring Runner Arie Rich!

Happy Monday! I hope everyone's weekend was great! I had the chance to do The Color Run with some friends and had an absolute blast. I highly recommend doing this race with a group as that makes throwing color on each other that much more fun!

I have been so busy this past weekend and today that I almost had to post my Monday runner feature on Tuesday. Alas, I must admit that I procrastinated a bit. The weekend was filled with so much running, bouldering and fun that I just didn't have time to sit in front of my computer and write. I do not want you to miss out on this VERY inspiring runner! 

Today I would like to introduce you to Ariette, or as I know her, Arie Rich. Arie lives in New York, NY and is an administrative assistant. She is very active and a new runner! I have had the privilege of getting to know her through social media this past year and knew I had to share her story with my readers. Her blog is pretty awesome too, check it out: kmpblog. Without further adieu, meet Arie Rich! 

How Many Years Have You Been Running: Less than a year. About 7 months.

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

I used to hate running, not sure how I got into it... All I know is that on my birthday this year,  January 22, 2013, I was motivated to give running a try.  It all started when I registered for the Nike Virtual 10K race, and then the rest was or is history... To date I've  done: one 5K, one 5 miler, three 10k and one half marathon. In the coming months I will be doing: one 4 miler, one 10 miler, 2 half marathons and one full marathon. 

Before you couldn't get me to run past 2 miles, I still can't believe I'll be running my first marathon this Fall.

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

Ever since I started running I've been using the Nike Race Coach for all my trainings (10K, Half and Full). It has worked very well and it is easy to follow and stick to. I’m not part of a run club or group yet. Although, I’ve been tempted and have been asked to join Nike Run Club several times, at the moment I haven’t find the time to fit it into my running/training schedule, as their run days are different than my train days and it would throw me off. I also find that I don’t mind running alone. I like to go at my own pace and not feel like I’m competing or trying to keep up with someone else’s pace.

What is your favorite memory from running?

My favorite memory from running was when I was training for my first 10K. The time when I broke past two miles, ran 6 miles and felt unstoppable. Also, during my training I’ve noticed that my pace was getting better, so I would get emotional when my Nike Running app would give me a summary of my run and say how I ran my fastest mile or 5K, that made me realize that I can do this.

What race(s) is your favorite? Why?

Being a new runner, I can’t say I have a favorite race yet, but based off the ones that I’ve done so far in NYC, I found the 5 Boro Series are fun. The Brooklyn Half was great because you got to see a lot of places in Brooklyn and finish the race at Coney Island and enjoy a large beer after. I also enjoyed the Queens 10K at Flushing Meadows Corona Park, because the park has amazing landmarks and statues, and lots to take in. It is a great run, to take amazing pictures with really awesome backgrounds.

What advice do you have for new runners?

Good question. Running is not easy and it does take a lot of motivation. Like I mentioned before I hated running, you can ask my friends that have been running for years, I just thought running was hard and it hurt. LOL. I never understood why anyone would run for an hour. I laugh at all this now because it is funny and when I think about it, now all I want to do is run for hours, anything shorter would be torture.

What got me into running was the fact that I was doing it to achieve a goal. My goal was to train and do a 10K. I didn’t do it for weight loss, or for “fun.” Below are a few tips for new runners:

1. Set a goal and stick to it.
2. Don’t run past 5 or 6 miles on the treadmill. It’s not fun. I believe long runs should be done outside, on an early morning, down a long path. You’ll see what I mean.
3. Get fitted for running shoes. Don’t get caught up with the brand, but go to a running store that will do a gait analysis and try on several different shoes. What’s good for me, might not be good for you.
4. Don’t give up. Stick to your plan, if today’s run says to do 5 miles, do your 5 miles, don’t stop. If you get tired, slow down. Always finish your run! That is so important.
5. Don’t push yourself too hard. Don’t worry so much about your pace or try to beat your personal best. Enjoy the run, it’ll get easier.

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

I have been blogging since 2008. In my blog I would share tips and info that I would find useful. Ever since I started running I’ve been sharing my running stories with my readers, and I’ve noticed that people are interested in this stuff. I get emails and messages via Twitter, Facebook and Instagram from friends/followers that are inspired by my active lifestyle and want to learn more. I love that by me being active and doing something I’m currently enjoying, I can be inspiring to others.

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

Now that I’m training for a marathon, everything I do kind of revolves around my marathon training schedule. Except for work. Monday through Friday I run and/or weight train after work. On the weekends I either rest or wake up early and do my long runs.

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

Ha! Running is great because it gives me a reason to buy tons of running tights and new workout outfits. Yes, I believe you should look good during your runs or workouts. The days of long baggy t-shirts and sweatpants or basketball shorts are long gone. If you look good, you’ll feel good and you’ll have a great run. I like to get Nike tights, they are comfortable, colorful, different. I own quite a few pairs of Nike tights. Also, a few compression shorts are really great for the summer. I like compression shorts because they don’t rise up when you’re running. Last but not least, sneakers. I own several pairs of sneakers, mostly Nikes because they seem to work well for me. I’ve tried other brands and they cause painful blisters by my ankles, maybe the sizing is different. I also own Vibram FiveFingers shoes, these are great for training and barefoot running. Eventually my goal is to be able to run long distance in barefoot shoes.

Advice From Arie!

A few things to remember:

1. Don’t think too much about running or when you will start running. Just do it!
2. Read up on running books. Some of my favorite books so far are: ChiRunning, Eat & Run, and Born to Run.
3. Find what type of running works for you. Are you a short distance or a long distance runner? Running fast or far might not be for everyone.
4. Don’t be afraid to sign up for a marathon. If you’ve ran 3-4 half marathons, you can definitively do a full marathon. Feel the fear and do it anyway.

I would like to give a shout out to Arie for being my featured runner! I'm sure after reading Arie's great advice and learning about her running journey you are as inspired as I am by her! I can't wait to officially meet her at the Nike Women's Marathon in San Francisco this coming October. Until then, I'll be following her journey on social media and training virtually with her for 26.2 miles of glory! Why don't you join me?

Follow Arie:

Blog: http://kmpblog.com

Twitter: http://www.twitter.com/arierich

FB: http://www.facebook.com/arierich

Instagram: http://www.instagram.com/arierich

If you have any questions for Arie or myself please leave a message in the comments below and we'll get back to you! Happy Running!

~Karen

Motivational Monday: Meet Elizabeth Rehmer!

Inspiring runners can be found all over the world. At each and every race I find that there are runners that have overcome enormous odds to get where they are and who keep working hard everyday to become better runners and better people. When runners share their love of running with others they give back to a community that keeps giving. 

Today's Monday Motivational Runner post is from Elizabeth Rehmer! I met Elizabeth last year through the Nike Women's Marathon! We trained virtually together and then met for a great weekend with Nike Women. Elizabeth is so inspiring to me because she follows here passions and her dreams and keeps motivating others through her daily life. 

Elizabeth is from Livingstone, Montana and is the owner and instructor at her private personal training and Pilates studio where she also does massage. This place sounds like heaven to me! I asked her to share her running and fitness story with me to inspire others! 

How Did You Get into Running?

I have been running since I was 9 (I am 36). I began running with my Pops and I just kept at it for cross training for other athletics.  I love both group runs and running solo.  Running is my moving meditation and I simply enjoy it.  I have always been careful to maintain this perspective and not turn running into a chore.  I feel fortunate that my body can handle it and I don't take that for granted.  

What is Your Favorite Memory from Running?

I have soooo many great running memories, however one of the best was running the Boston Marathon. Also, after running my first full marathon where I was chatting with a marathon maniac, he told my husband at the finish that he better be prepared because I was a lifer marathoner!!  I had even told him I only wanted to run one to see if I could.  At the finish he laughed and said, "we'll see!"  Needless to say he was right!

How Do You Use Blogging and Social Media to Influence Your Running?

I love social media for that extra push when you need some motivation.  Also, if you ever have a question there is someone to ask.  I find it a really positive, supportive community.  

Do You Run For a Cause? How Does This Influence Your Approach To Running?

I have an ongoing site where I raise money, "Cancer can Suck it!" http://www.crowdrise.com/turtlegirl00/fundraiser/elizabethrehmer. I have lost several people near and dear to me to cancer and have several others close to me currently seeking treatment.  At times I felt so helpless and figured this was a way I could help.  If I am having a tough time on a run or lacking in motivation, I will think of those that can't and it usually helps.

What Advice Do You Have For New Runners?

For those new to running, simply take it slow and do your strength training and stretch!  I firmly believe one should get in shape to run, not run to get in shape.  It is an amazing outlet mentally and has so many fantastic physical benefits as long as you listen to your body.  And some days still simply suck, but its the day after that, that is usually AMAZING!! :)  So keep at it!

Elizabeth is an incredibly inspiring runner. To follow her journey check out her blog at: sewrunningcrazy.blogspot.com. Elizabeth is also incredibly talented at sewing and shares her projects in her posts, so be sure to stop by her blog and say hi!

Have a question for Elizabeth? Post it in the comments below! For extra motivation be sure to follow her on her social sites:

Follow on Twitter: @turtlegirl00

Follow on Instagram: @turtlegirl00 

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!

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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!

Happy Memorial Day

Happy Memorial Day weekend! I am so thankful and grateful for all the armed forces who fought and sacrificed so that I could enjoy the freedom to pursue my dreams. I am forever in your debt. To celebrate the weekend, and the fact that my dad is off his crutches and walking again this week after his ski accident in January, my parents came down for a visit and we went to Fort Bragg in Northern California. We had a great time exploring beaches, trails, trains, a lighthouse and the discovering the local wildlife. 

Aaron and I on the Skunk Train.

I have been experimenting with photography lately and I took a few photos that I'm proud of. The one below is from our hike to the Point Cabrillo Lighthouse. The colors of the flower were so vibrant. It's not a perfect photo, but I'm getting better! I saw a runner on my hike down and wished I had brought my running shoes. I needed to get out and run, but alas, I think the hiking we did was similar and probably a good rest for my body.

My parents headed back to Oregon this morning and I headed out for a tough gym session. I went for a one mile warm-up run and then hit the weight room for some leg work. I have really been feeling that my body is off balance lately so I am hitting the gym hard doing different exercises to target other muscle groups than just the ones used while running. If I am going to PR at the Nike Women's Marathon this year on October 20 then I have to make sure my body is in perfect shape. My focus now is core work, legs and yoga. I really want to get my body in balance. 

Today marked the beginning of a campaign that espnW is launching for the next 98 Days of Summer. It is a photo challenge they are holding on Instagram and Twitter. To participate and have the chance to win great prizes all you have to do is share a photo each day of whatever challenge they post. Today it was a photo of yourself at the beginning of summer. All the challenges are posted on espnW.com. Come back each day to post a new photo and tag it with #98DaysToShine and the day (#Day1). You could win many different prizes, from ipads to Google+ Hangouts to a trip to the US Open! I'm going to participate every day. Are you?

How is your training going? Did you have any races or long runs planned this weekend? Are you going to join the espnW challenge? I hope you have had a restful weekend and are ready to get back into your regular routine tomorrow. Holidays are nice, but I am ready to get back to my training schedule and daily activities.