Decluttering, Simplifying, and Operation Hot Body

Now that the Seaside Half Marathon is behind me (amazing weekend, 1:48:52 finish, wonderful family time, my girl loves the beach, etc.), I am ready for the next thing and that is what I have (somewhat jokingly) named Operation Hot Body.  What that means is I'm going to quit being a mileage junkie.  It is time to improve my fitness by doing other things.  And this time I'm serious.  Seriously serious.

I had a conversation with myself the other day.  I asked myself, "What do you REALLY WANT out of all this?"  So I thought about it.  And here is the honest truth.  I like running. In fact, I love it.  But more than a personal record in some distance, more than winning my age group, more than running another ultra, I want to FEEL GOOD and LOOK GOOD.  That's it.  Being a mom and homemaker and wife is what I'm in to these days. I want to feel good enough to crawl around on the floor, wrestle and tickle my baby girl, hunt for toys under the furniture, keep a clean house (more on that in a sec), read 25 books in a row, play in the backyard for hours, chase butterflies and baby bunnies, and do yard work.  Sure, running gives me energy for all those things, but on days when I am stiff and sore and creaky I have to ask myself if it is giving me what I REALLY WANT? 

So I'm going after what I really want, which is a hot and happy body.

Now for the decluttering.  I'm going to try this thing I saw on the White House, Black Shutters blog.  It is called 40 Bags in 40 Days and it is a way to declutter (my spell check says that is not a word) and simplify one's home.  I don't think mine is super out of hand, but that doesn't mean it couldn't use this treatment.  And I probably won't take pictures every day and document everything like the blogger who came up with it, but I want to give the 40 day challenge a shot.  Want to join me?  I'll try to status here how its going.

And now to the simplifying. I haven't given this much thought, but then again I have.  Today my last active client with Running Start, LLC finished her training. She's working with a personal trainer and wants to continue that route.  And I must admit, getting to workout and train with someone in person is probably better than what I'm currently offering.

When I started my business, I was working full time and I wasn't a mom. I didn't want to sit behind a desk anymore, I wanted to work in the fitness industry.  Now that I am a full time mom, it has at times been hard to be there for my clients in the way I wanted to be.  I also continue to doubt my knowledge, to change my mind, to experiment with running and training theories and what I think about it... and I'm not sure that makes for a good coach. Seems like most of the coaches I know, know where they stand on all (or most) things running and coach accordingly. I just feel I still have so much left to learn.

I would consider my coaching a success in that all the runners I trained who followed their plans achieved their goals and then some.  They continue to run and they love it.  That was my purpose.  Those who didn't try or who quit were frustrating to me and I felt I had somehow failed them.  I just couldn't figure out what more I could have done, but thankfully there weren't very many of those.

All that said, I'm pretty sure I've decided to dissolve Running Start.  I'm a little sad about that, but not much.  Maybe one day when my kids are grown I can return to it, but now is not that time.  I want to focus on my family and growing it.  I want to focus on my own running and fitness.  I want to continue to learn about it, and experiment.  In the mean time, I am still teaching the Walk/Jog/Run course at UAH which I LOVE, and I think I will work on my ACE certifications so maybe I can teach a few classes at the local YMCA.

Once I acknowledged the desire to dissolve, I felt content with it.  This is all from today, so I haven't taken any action yet, but I'm pretty sure I will.  I like the thought of simplifying my life a little, taking out what doesn't fit right now and keeping all the things that do.  I have tried to take the words "Know thyself" seriously the past few years and to let myself be who I really am.  To let myself like what I like, to let myself do what I love and to really acknowledge what that is.  I'd like to let God do His thing too.  I have a feeling I've been in the way of that as well.  But enough for now.  I've got to go fill my 1st bag. 

Promotion Power Week

Because I can't think of anything more creative, I am calling what I'm about to do "Promotion Power Week" on the ole blog.  I've got some friends doing great things and I want to promote their efforts/charities/work/blogs here on my humble blog for my handful of readers.  It may not be much, but if any of these efforts strike a cord with even one of you and you decide to take part, I will count this a success.

Promotion Power Week will start Monday, December 3, and here are the folks I am highlighting:

• MONDAY - My friend, Brett Harrison, and his new company, Red Knot Racing. 
• TUESDAY - My BFF since the age of 14, Emily Thames, who works for Agape and supports the Care Club.
• WEDNESDAY - My dear friend and soon-to-be fellow mom, Jessica McNair who since last year does amazing things with her birthday.
• THURSDAY - An old Auburn pal, Mandy Hudson and her new blog, which I now follow and enjoy.
• FRIDAY - For hanging with me and my peeps during PPW, there will be a ZipFizz review and giveaway, along with some special Running Start, LLC deals available.

So stay tuned for some promotion power next week as I promote some of my favorite peeps!

And Happy December!

Running for Community

Now that I'm a nursing mom, I spend a good portion of each day sitting on the couch feeding a little girl.  Providing me with entertainment during this time is usually the Today Show followed by the Nate Berkus Show, and in the afternoon, the Ellen Degeneres Show.  I look forward to these 3 shows every day, as they make me laugh, keep me company, and fill me with all sorts of ideas and information.  I don't always get to watch them straight through so I miss a lot or have to rewind to see what I missed, but I still enjoy all the snippets I do get when I can get them.

Watching the Nate Berkus show, I get all kinds of good tips and tricks for arranging rooms, decorating a home (a skill I've never have), and I get some good (easy) recipes as well.  I also love watching how he helps people by fixing up their living space so they can enjoy it. It may seem trivial, but never underestimate the power of enjoying one's living space! The Ellen show has touched me in many ways as she reaches out to people already doing something for their community and makes it possible for them to do even more.

I've found myself thinking many times as I watch these shows, "That is so amazing!  I wish I could help like that!"  And then I thought..."well why can't you?  You have a little running company, use that and start paying attention to how you can help!"  I did some looking and some thinking and I found my starting point.

The Jingle Bell 5k for Arthritis is a race I've participated in since its beginning.  I've had a team every year and have tried to out-fundraise the corporate companies and stay in the top 5 teams... mostly just for the fun of the challenge.  I never manage it, but I still form a pretty good sized team and raise a good bit of money in the process, so I'm always happy with that.

This year I'm trying to do a bit more.  I'm using Running Start, LLC to help.  IF runners sign up to run the Jingle Bell 5k for Arthritis with my team, The Red-Nosed Runners, they become eligible for a special deal with Running Start, LLC.  If they are interested, they can purchase a $50.00 personalized 5k training plan.  This plan will be geared specifically to the athlete and their running goal, whether it is to simply finish the 5k or to run a faster 5k or to beat their nemesis - whatever!  For each training plan purchased, $25.00 will go toward our team's donation to the Arthritis Foundation.

I have no idea how successful this will be or if anyone will participate and purchase a training plan, but the only way to get started in helping my community is...to get started!  After this 5k is over, I will look for another way to help.  It may not always be with fundraising, but it might!  The idea is alive, my brain is storming, my eyes are open and I'm looking for ways to help.  I'm sort of disappointed in myself that I didn't start my company this way, but I can now so here we go!

If YOU, dear reader, want to join our team or contribute to our team, follow this link:

http://huntsvillejbrw.kintera.org/rednose

If you sign up for the race and join The Red-Nosed Runners and want your 5k training plan, go here.  Running Start, LLC will be notified when you sign up and you will receive a questionnaire asking you all about your current fitness level and your goal for the Jingle Bell 5k.  Within 2 days you will receive your training plan and you will have constant access to me if you need help along the way. 

And as your final bonus, if you've read this far here is a picture of my cute kid.  

Eloise Jane at 5 weeks old

New

New is the word for the week.  Or possibly for the rest of this year. Today is the first day of my last week at my job.  Then I will begin a brand NEW phase of life, and I am really looking forward to it. This morning I was out for a run, feeling good and strong, trying out my NEW Medela belly band for added support as this baby girl grows, and I had to cut things short to get ready for work. It was sort of funny because I stopped my watch at 3.4 miles and walked slowly up my driveway. I stopped, looked back at the road, thought about how pretty 4 miles would look in my log compared to 3.4...but decided I really needed to get in the shower and start getting ready if I wanted to be on time.  Just because it is my last week doesn't mean I can start slacking. 

Today I had three NEW clients ready to get started with training programs and that always gets me pumped up.  I love seeing new names in my Running Start in-box, getting to know new people and helping them reach their running goals.  Love. It.

Speaking of Running Start, I've started something NEW, which is to offer Group Training Programs.  I'm excited and nervous about these.  I'm excited because I love working with the group dynamic which keeps everyone encouraged and built up. I'm nervous because this is something brand NEW and I really want it to be successful.  My first program is called 15 weeks to a 5k and combines a personalized training plan based on participants' individual fitness assessments with the group dynamic of running and training with a group of people who share the same goal.  I chose 15 weeks because that gives time for new runners to build up a good endurance base and get their body used to the work before we begin incorporating speed and pace work.  For more experienced runners, I can begin their speed and pace work sooner, and this works because all runners follow their OWN plan.  It means more work for me, but this is the kind of work I LOVE.  A local running store, 1st Place Athletics has agreed to help me get this program off the ground and I am so honored by that.

Lots of NEW, lots of change, lots of excitement and lots to learn!  I'm ready and so very grateful for all of these NEW and wonderful blessings.  Man, am I ever!

RRCA Coaching Course

I spent this past weekend sitting in a racquetball court with about 35 other people, listening to a coach named Janet talk to us about all things coaching.  The Road Runners Club of America puts on this course to assist coaches like me coach the general populace of runners.  When I say general populace, I mean regular people like myself who have either desire or talent or both, to improve their running (to clarify, I have mostly desire). Whether it is a brand new runner fresh off the couch or a marathon runner who wants to qualify for Boston, these runners fit my idea of the general populace of runners (even though it is quite broad).

This course was absolutely fascinating.  Much of the exercise physiology (our first topic) was a review of what I've been learning in my courses at UAH, but some of it was new.  There is something powerful, I believe, in knowing what is going on inside the body and how to use that knowledge to become a better runner.  The more I learned, the more eager I was to use what I knew. I wanted to train for something, using all of the new information I had.  I wanted to train others using this information. I wanted to test it, to see it in action.

I drank in the information and thought about it in reference to my own training, Jason's training, and the training of my fellow runners. I could see where I'd gone wrong and I could see where everything had worked out perfectly right.  And now I knew WHY.  Ah, knowledge is such power.

I'd love to test myself, but right now the goal is to stay fit through pregnancy. In the meantime I cannot WAIT to work with others.  I started with a new client last night and have already put my knowledge and training strategy to use in our discussion of her plan, and I will continue to do so as I create it.  I am just so PUMPED!

Like with many topics, running can be controversial.  Talk about running form, shoes, and training strategy and you can quickly heat up a room. So I like to hear what is said, take it home and mull. If I come to the conclusion that it has merit, I like to test it.

I think the RRCA course has merit and lots of it.  It has not only fueled my desire and confidence that I can reach some of my own goals, but it has also fueled the desire and confidence that I can get others there as well. I've learned not only how to get the body to work for the runner, but how to work with runners and be a better, more efficient coach.

The next step for me is to take and pass the 100 question test (which I will do this weekend) and submit my CPR and First Aid certificates, and I will officially be an RRCA certified coach.  And as such, I am ready to WORK!

Working on Saturday

Today's work was not just any old work, it was the work I love to do!  Today I ran with 4 of my clients, talked with all of them about their training plans and strategies, strengths and weaknesses, the goals they have set for themselves, and their running form.  I listened to their stories whether they were about running or not, and I believe I probably learned just as much from them as they did from me. 

I love this.  As I drove to meet my first client of the day, I could feel the excitement welling up. Finally.  FINALLY.  This is what I have been waiting to do!  I feel like things are really moving forward and the experience so far has been wonderful.

Two clients are working to speed up their marathon time, while two others want to surpass the 5k distance, going to the 10k and their first half marathon this year.  It is exciting to be a part of this.  Some know they can do it and are pumped about the training ahead.  Some are harder on themselves and the challenge before them is somewhat scary.  But that's why its worth it.  It is a challenge.  It is an adventure.  They suspect their limits and then try to push past them on to something they are not even sure they can do.  But deep down...I think they know and that is why they keep running.

When I completed my last training session, I was tired and came home to a long hot shower.  I stayed in until I was pruney and the whole time I thought about Running Start, LLC and where to go from here.   I'm excited about the possibilities and hopeful for the future.  I hope runners continue to come.  Whether they want to try this running thing and see if they can grow to enjoy it or whether they want to race a new distance, going faster or farther than they have before. 

I'm excited about those training with me now and I'm excited about those who haven't even started yet. 

Doing this kind of work makes working on a Saturday sound GREAT!

Holidays, Precious Holidays!

So far this holiday season, we've been pretty busy with family.  We visited Jason's parents in Kentucky the weekend before Christmas, spent Christmas Eve and Christmas Day with mine, and then after Christmas took a short road trip with Jason's family again to visit his sister.  This morning Jason asked what today's plan was and I will admit to looking at him somewhat testily as I said, "There is no plan.  The plan is to do whatever our hearts desire." 

For me that will include taking down Christmas decorations and getting my house back in order.  I succeeded in getting most of our Christmas presents put away, but the tree and stockings and such are still up.  I will also enjoy a glorious run in the beautiful sunshine, something I have not seen in several days.  It was strange to wake up in such a bright bedroom, and I smiled with the knowledge that today I'd be running in the sun. 

For me it also means catching up with some of my Running Start, LLC current and future clients!  When January gets here... LOOK OUT WORLD!  This girl is going to be one busy homefry!  I've got 3 more clients ready to get started in the new year, along with another class at UAH to further my coaching goals. This one is The Essentials of Personal Training.  After this class I will take my ACE certification exam (hopefully pass with flying colors) and add another certification to my little repertoire.  In February I will attend the RRCA coaching course as well since it is geared more toward what I am currently doing than my USA Track and Field certification (although I'm really glad to have that one as well). 

With this year's Just Move It program at UAH, I will be leading a 5k training group and I am so excited!  Just Move It starts in January, but we will begin our 5k training in February with about 10 weeks before the Cookie Dash 5k, which will be our goal race.  I am working closely with the Health and Physical Education Department at UAH to get things ready for the 5k training program, and I cannot wait to get started!

This is the first time during this holiday season that I have opened my laptop or looked at a computer at all.  When work was over for the year, I just couldn't bring myself to look at a computer screen.  Today I needed to charge my ipod shuffle so that sort of prompted this post.  But now, I am off to enjoy this beautiful day during which I will do whatever my heart desires. 

Christmas Gifts for Runners

Are you the best friend, spouse, sibling or parent of a runner?  Do you want to support their running hobby but don't know where to start?  Working with a tight budget?  This is the list for you!

I have compiled a list of gift ideas and all the information about each gift (location, price, function, good brands and brands to avoid, etc.).  I cannot count how many times friends have asked me what to get the special runner in their life and this is my attempt to help!  For any runners reading, add your suggestions in the comments section!

Socks

Most avid runners go through socks quickly and believe it or not, good socks are important to help avoid blisters and hot spots. 

• Balega socks (one of my faves) are about $12.99 a pair, unless you find a deal.  Fleet Feet sometimes offers buy 3 get 1 free.  Most specialty running stores like Fleet Feet carry these socks.  I have not found them in larger sports stores such as Dick's or Sports Authority, but you can also order them online for cheaper prices. 

• Feetures is another good brand and these can also be found at many specialty running stores as well as some larger sports stores. Visit their site here.

• Asics, Nike, and Reebok are also good brands and you can usually get 3 pair for $12.99 and they come in loud and sassy designs and colors.  Most large sports stores such as Dick's and Sports Authority carry these brands.  

• One brand to avoid when sock shopping is Under Armor.  I bought a pack of 6 socks and after one wear and wash, the toes had holes in them. I like their cotton-like running shirts, but I will not buy anymore of their socks (even if they do have some fun color schemes).

Hats and Visors

These are another great gift for runners. I like visors best to protect me from bright sun and bugs, but in cold temps, I wear a toboggan. 

• Headsweats are my all time favorite brand for visors. You can find these at specialty running stores such as Fleet Feet or your local running shop, and some other athletic stores carry them as well.  These run around $20-$25.  You can also order them online.

• As for toboggans, I think the louder the color the better.  You can get these at Target, Wal-mart, Dick's, Sports Authority, Fleet Feet, First Place Athletics, etc. 

Gloves

These are another must for cold weather running.  I prefer to buy the super cheap pairs in case I need to toss them in a race.

• Target and Wal-mart sell these for $1.50-$2.00 for 2 pairs and these come in all sorts of colorful designs.  A great stocking stuffer, and like socks, you can't have too many. 

• If you want a nicer pair, Nike and Under Armor have some great gloves and you can get these at both specialty running stores and the larger sports stores such as Dick's and Sport's Authority.  These run from $20-$30 dollars depending on the brand. 

Books

There are some great reads out there for runners so if your runner is a reader too, here are a few titles they may enjoy.  Most of these can be found at local bookstores, although a safe bet is always amazon.com.  Some specialty running stores carry popular titles as well.

• My Life on the Run by Bart Yasso.  This is one of my all time favorite running books.  Filled with stories of triumph and defeat, humor and adventure, this is the perfect book to inspire, uplift, and explain the highs and lows of a runner's journey. The paperback version is available on Amazon.com for $6.78, but there are not many copies left in stock.

• Born to Run by Christopher McDougall.  This is another adventure story that covers the issues of running form, shoes and natural running.  McDougall tells the story of a hidden tribe of "superatheletes" the reclusive Tarahumara Indians of Mexico’s deadly Copper Canyons.  A great read to the very end.  This one is $15.82 on Amazon.com.

• Run the Edge by Adam Goucher and Tim Catalano.  This is a great read full of inspiring, moving stories to motivate every runner from the experienced to those just starting out.  This book can be found at their website for $17.95.

•  Mile Markers by Kristin Armstrong.  I have not read this one yet, but it is on my wish list this Christmas.  I have been reading Kristin's blog on the Runner's World website and I really like her writing style and approach to running.  You can get this one at Amazon.com and BarnesandNoble.com for around $11.00.

• The Runner's Rule Book by Mark Remy.  This is another favorite of mine.  A hilarious mixture of true and witty running etiquette.  I found this one in Barnes & Noble a long time ago so I'm not sure if they still carry it, but you can find it on Amazon.com for $12.23. 

Injury Prevention

Two things I use when trying to stretch out sore tendons and muscles are the foam roller (written about here) and the stick.  Low priced and easy to use, these items are a must for the avid runner in your life. 

• Foam roller - I purchased mine from Power Systems online for $18.95 (36x6).  The standard white foam roller is great for getting to those hard to stretch areas such as the IT band.  You can also find these at Fleet Feet and other specialty running or sports stores. 

• The Stick - This is another rolling self massage tool, but one you hold in your hands.  It is more mobile so runners can take it to races and events out of town if they wish.  Many specialty running stores such as Fleet Feet carry this item, and you can also find it on Amazon.com.  It runs from $27-45 depending on the brand. 

Stocking Stuffers

Below are some smaller items to keep your runner safe, visible and well fueled for those longer runs.

• Mace - Many running stores sell small mace sprayers, but you can also find them at places like Gander Mountain, Wal-mart, Dick's, Sports Authority, etc. They come in all colors and sizes and are great if your runner goes for early morning or late afternoon runs in the dark.  These range from $10-$20 depending on brand.

• Sports Beans - Many runners (and other athletes as well) use these for quick, easy, portable fuel.  They are a lot like jelly beans but with more than just sugar, and you can find these at most sports stores like Fleet Feet or Sports Authority. They cost around $3.00 each.

• Blinky lights - These are also important to keep your runner visible if they run in the dark.  There are clip on lights and even lights you can wear like rings.  You can get a 12 pack of the rings from Amazon.com for around $12.00.  They are called Flashing LED Bumpy Rings.  You can get the clip on lights from stores such as Fleet Feet for around $5-$12 depending on the brand. 

• Other types of fuel your runner might like to try are Gu, Nuun, Honey Stinger bars, and Power Bar bites and gummies.  These all make good stocking stuffers as well.

• Body Glide - This is another must for runners.  It is an anti-chafe agent and it works like a charm.  It comes in different sized tubes that look a lot like deodorant.  Prices vary according to what size tube you get and these can be found at all sports stores and race expos as well.

• iPod Shuffle - Okay, maybe a little more than a stocking stuffer, this gift usually runs around $45-$50 depending on where you get it.  For the runner who likes to rock out during a run, this is the easiest device.  It clips on apparel (and many types of running apparel provide pockets for it), so that the runner hardly knows it is there.  The controls are easy to use without looking, so runners can change a song, adjust the volume or pause it in mere seconds. You can find these at Wal-mart, Target, Best Buy, the Apple Store, and online on Amazon.com. An iTunes gift card is always a nice addition to this gift as well. 

Apparel

This can sometimes be tricky unless you know your runner well and know their sizes.  I'm pretty picky about what I wear since I like to be comfortable and feel like I look good in what I wear.  Some brands run small while others run large, so that can be tough too.  However, one safe bet is usually the tempo short.

• Tempo shorts come in all colors and are great for not only running but for gym classes, weights, walking and yard mowing.  These can be found everywhere and run around $25.00 a pair. You can even get these designed with your favorite sports team logo on them as well.

• A good rule of thumb when purchasing apparel is to keep the gift receipt.  That way your runner can pick something that works if your gift does not.  Either way, you are helping them in their running journey, so don't feel bad if what you picked doesn't fit. A running apparel shopping spree is always fun!  

Gift Certificate Ideas

Wanting to spend a bit more on the special runner in your life?  Here are some gift certificate ideas that may help.

• Deep Tissue Massage - A massage does wonders for your runner and is always such a treat.  Most spas have some sort of deep tissue massage (although you can't really go wrong with any of the other massage types), but if you are a Huntsville local I would suggest Kim Susor at the Body Reform Pilates Fitness Studio or Naomi Jacobs with Massage and Movement Synergy.  These run anywhere from $70-$100. 

• Pedicures -  I don't know a runner (at least in the female category) who does not enjoy a good pedicure.  These run anywhere from $25-$30 depending on where you go (a spa may be more than a nail salon).  One thing to check on before you purchase your gift certificate, however, is the health score.  This is usually posted somewhere inside the salon, and I would not settle for less than 100%.  

• Private coaching or a personal trainer - If your runner is seeking to improve, one of these can always be of assistance.  It is my turn to put in a shameless plug for Running Start, LLC.  I do provide gift certificates and would love to work with your favorite runner to help them reach a distance goal, work on speed and endurance, running form and injury prevention. Check out my website for packages and pricing. 

Was this list helpful?  Did I leave out anything important?  Feel free to send questions in the comments section and I, along with my other running readers will share our thoughts and comments on the matter.  I will also add anything else I think of, so check back for new ideas.  Good luck shopping for your runner.  You never know... you may discover an interest in the sport yourself.

Running Start, LLC

It is official!  Running Start, LLC is up and running!  This has been my dream for so long, and it has finally come to fruition. I am hopeful, ecstatic, overjoyed and ready to coach!  I'm finally taking what I love to do and putting it to work.

What is Running Start, LLC?  It is a private coaching business geared mostly toward new runners, but also to somewhat experienced runners trying new things.  Whether clients want to run their first 5k, run their next 5k faster, increase their endurance for a longer distance, or simply work on form and fitness, I am ready to help, motivate, encourage, and give them a running start on this new adventure.

Am I qualified?  This is a question I ask myself every day, and it is a question I hope to continue to ask as long as I am coaching.  I will never stop learning, reading, researching, asking, discussing and experiencing all things running.  So far I have obtained my USA Track and Field Level 1 Coaching Certification, and I am in the process of completing the Fitness and Wellness Certificate at the University of Alabama in Huntsville.  This will include certifications in Group Fitness Instruction and Personal Training as well.  In February of 2012 I will attend the Road Runners Club of America Coaching Certification course which is geared directly to helping me work with the types of new runners I hope to coach.

I have worked with new runners for three years through the New Balance No Boundaries 5k program, and I also have my own journey as a runner to use.  That is not to say I believe one thing works for all runners - I don't believe that at all.  That is the point of Running Start.  Training plans geared toward the individual - who they are, where they are, and what they want to achieve.  These are not simply static training plans either, but they can and will change with the runner.  Each week I will meet with my client, ask them about their training since I last saw them - how they felt, what they did, how it went.  With that information we will either stay on the course already set or modify it somewhat to fit the runner's lifestyle, schedule, and training needs.

Interested? Take a look at my website where I have tried to include all the information about Running Start, LLC, what I'm about and what is available.  Please feel free to send me feedback.  Is any information missing?  Is there something you would like to know that isn't included?  The website is brand new and so I am open for suggestions and improvements to better serve and educate potential clients on what is available through Running Start, LLC.

The website: www.runningstartllc.com
Contact: runningstartllc@gmail.com