5 Things I never run without

Every runner has at least some type of running gear they never run without or before stepping foot out the door without before a run. I have about 5 things I will never LEAVE home without before a run.

1. I will never start my run without my Road ID. Not everyone runs with some sort of ID.  I was guilty of this a lot until I discovered Road ID. It has my full name, emergency contact phone numbers and any medication allergies I have on it. You never know what will happen on a run. If you don’t already please invest in one. It could save your life.


2. Some runners like keeping track of their miles on either their phone or watch. I prefer using a watch and I use the Nike+ GPS watch. It’s easy to use. I love the motivation it gives me and keeps track of my previous runs. I never go for a run without it.


3.  Compression sleeves are a runner’s best friend during runs and aiding recovery. Even if I’m running a few short miles or going for a long run, I almost always have compression sleeves or compression socks on.


4. I, unfortunately, suffer from chafing, thankfully only on my heels and ankles. I apply this stuff religiously before I GO on a run. I will even bring it along on runs for that “JUST IN CASE” moment.


5.  And finally last but not least. My phone, you never know when you may need it and it’s my sense of security. I also sometimes listen to music through my phone.


I’d love to hear if there are some things you can’t run without?

Worst Advice Runners are Tired of Hearing

We all have that one person we know that has given us that annoying advice about running either we’ve heard before or you’re just tired of hearing. I kindly asked the women in a Facebook group I am part of: Women’s Running Club Facebook Group and asked them what the worst advice they’ve gotten and here’s a list we came up with.



–Eating a mountain of pasta before that BIG race. I’ve heard such mixed emotions on if “carb loading” is really necessary a night before a race. I’ve done it and the next morning my stomach was heavy. So it’s your choice but doesn’t tell us we NEED to eat pasta.

–“You will ruin your knees”. We know running takes some serious impact on your knees. But hey it’s our knees let us deal with this problem.

–Family and friends asking if we are done with this running phase yet? No, we aren’t done yet, this isn’t a phase. Running is sport some of us enjoy. We will end it when we are ready. Don’t ask us if we are done.

–“Running is bad for your heart.” Actually, a recent study published in the Journal of the American College of Cardiology suggests running, even for a few minutes a day can reduce your risk of dying from heart disease whether you plod along or go at race speed. But always ask your doctor before doing any kind of exercise.

–“You won’t build muscle running”. Have you ever seen runners calve muscles or thighs, hamstrings and core? We can build muscle even while being a runner. Show off that muscle running gave ya.

–“Running is bad for you”. I hear this so much. Since when is running bad for you? But smoking is bad for you and drugs are bad for you. But running an actual sport that is good for you. Pshhh, keep on running my friends it isn’t “bad” for you as to smoking and drugs are.

–“You don’t have time for the train for distance running”. Who says you don’t have time do you live my life? A dedicated runner training for a race will make time for training. Don’t tell us we don’t have time. WE MAKE TIME!

–A person you are having a conversation with a NON-RUNNER that tells you they can run that distance. Runners prep and train months for a distance race, but sure be my guest and let’s see you NON-RUNNER run a marathon.

–“Oh, running is so easy”. If running was so easy everyone would be doing it. Running takes time for your body to endure the distance. If it’s so easy to be my guest and go for a run. Let us know how it goes for you.

–“Why don’t you walk, the benefits are the same”. Actually running burns more calories than walking. Granted walking is better for your body overall, pshhh but who wants to walk when they can RUN!

–“Oh you’re a runner why aren’t you skinny”. Not all runners are skinny like those elite marathoners. I’ve seen runners of all shapes and sizes. We applaud those runners who are overweight and still run.

–“You can’t keep running forever”. Have you read the story of the woman who is in her 90’s who ran a marathon and broke a marathon record or the lady in her 70’s who broke her clavicle during an Ironman race and still continued on to finish the race. Age shouldn’t matter and we can run FOREVER.

–“Running is sooooo boring”. If running was soooooo boring we wouldn’t be doing it. Switching up our runs, our playlists and scenery helps with the  “sooooo boring”.

–“Oh you’re pregnant, that is so bad for you and the baby”. Okay now I have never ran while pregnant, but I know people who have. Running is perfectly okay as long as you have your doctors permission to run. Also listen to your body. I’ve seen pregnant woman finish half marathons and marathons. I applaud them tremendously.

–“Stop running you’re wasting away”. Actually I’m not wasting away. I run so I can EAT. I may look smaller then before but I’m not like trash and wasting away.

–“You know running will make your boobs sag”. Okay ladies, I’ve noticed my puppies have gotten smaller since I started running and loosing weight. But honestly it’s nothing a nice push-up bra can’t fix.

–“You are too old to run”. I picked back up running again in my late 20’s. I’m happy to continue to be running in my 30’s. Like above “You can’t keep running forever” look at those woman in there 70’s and 90’s still running. Age ain’t nothing but a number.

–“Why pay for a race when you can run that distance for free?”. This one bothers me. I get it often even from my own husband. I don’t think they understand why we do races. I love running them and I love what you get at the end not just for the bling, but the accomplishment of finishing a race with other runners.

–“Why run a race you’re not going to win”. Everyone who finishes a race is a winner in my book and I’m sure you all feel the same way. We may not be the top 3 winners in our age group. But we ran that race and finished. That right there makes you a winner.

–“The human body wasn’t meant to run long distances. It is bad for your body”…..um so is eating crappy food and sitting on the couch but that doesn’t seem to be stopping people.

The list goes on and on. I guess the moral of this story is we’ve heard it before and we are tired of hearing it and we will continue to run with or without your advice.

I want to take a minute to thank the wonderful women in the Women’s Running Club Facebook group who took a few minutes to comment and to help this post come together. You ladies are what make this kind of blogs what they are. So thank you, ladies!



Have you ever been told the worst running advice from someone and what did they tell you?

Keep calm and run on.

The Good and The Bad


I guess I will start out with the bad and get it over with. I had to sadly downgrade my future marathon registration for February 1, 2015 to the half marathon instead. I fought with myself over this decision for a few months not because I can’t do it. I was dreading the bridges and looping them twice and the training by myself just scared me. Last weekend I drove the course and it was my wake up call, I continued to fight with my head over it all this week and finally made the decision to not continue on with marathon training and just work on getting a faster half marathon time. I have made a decision that I will run another marathon in the near future but it wont be until next November 2015. I plan to run the Space Coast Marathon. I’m still beating myself over this choice and I know I shouldn’t. I know when I’m ready and unfortunetly this wasn’t the time. But hey now that the “bad” is out of the way let’s continue on with the good.



So last week I got exciting news. I was officially matched with the most handsomest buddy. Now you are probably asking “matched with a buddy” what is that? www.whoirun4.com is a organization that matches runners with buddies who have special needs and can’t run like some of us who take that for granted everyday. I signed up to be matched in June 2014, and on October 8th I was matched with this sweet 5 year old boy named Nolan. It brought happy tears to my eyes to be able to run for this little boy. Nolan has a rare genetic disorder called Cri Du Chat Syndrome. Wondering what Cri Du Chat is? I had to do my research because I wanted to know exactly what Nolan has. Cri Du Chat also known as chromosome 5p- depletion syndrome. It occurs in approximately 1:35,000 live births.  Cri du Chat Syndrome is considered the most frequent deletion syndrome in humans. You can read more about Cri Du Chat Syndrome here: www.criduchat.org .  I hope to inspire this little man and get to someday meet him. Do you want to run for someone like Nolan? You can sign up to be matched at www.whoirun4.com.

Friday Featured Runner (series 20)

Today’s Friday Featured Runner is Cassandra over at Powered By BLING.
Cassandra’s Running Journey


My running journey started as an aside to my triathlon journey. On October 7, 2010 at 8:34am, three months after my 39th birthday and one month before my daughter’s 5th birthday, I heard the three words no one ever wants to hear You Have Cancer.
That November, I had intended to register for my first IronGirl Columbia race.  Instead, I was registering in the Operating Room for surgery.  Over the next two years, I underwent three surgeries, eighteen chemo treatments and thirty straight days of radiation.   In 2013, I completed the Ulman Cancer Fund’s Cancer To 5K program, the 2013 IronGirl Syracuse, the 2013 IronGirl Columbia and a relay in the 2013 Ulman Cancer Fund’s Half Full Triathlon – Olympic Distance.  That’s when I became addicted to BLING (race medals).
I can honestly say that at that time, running was the hardest for me.  I am an Athena triathlete with a good amount of excess weight.  Running is not easy when you have to carry excess weight up the hills.  But, one step in front of the other, I continue to push myself.  When I started running, I ran 18 minute miles.  A couple months ago I was running 15 minute miles.  Last week, I ran my first 13:39 minute average on a 3.2 mile run.   My husband is a runner and has been his whole life.  Our 8 year old is an amazing athlete already competing in swimming, travel soccer, track and triathlon.  Since I have never been one to let something defeat me, I decided that I was a runner.  I began running more, registering our family for 5K’s on our spare weekends and focusing on Galloway Method as my means to becoming a better runner.
Along with my husband, I now belong to two running clubs – Flying Feet Running Program and the Westminster Road Runners.  Our family continues to run races together.   On July 15, my husband and I signed up for the Disney Princess Half Marathon!  This will be my first half marathon.   We also signed the 3 of us up for the 5K (shhhhh!  It’s a surprise for my daughter).  I have never run 13.1 miles in a row in my life, but next February I will.  Inspired by getting one of the coveted spots, I PR’d my 5K time that evening at 42:43. I am finally enjoying running and loving it more with each training session.
-What made you decide to be a runner?  I wanted to lead by example for my 8 year old daughter.  I want her to grow up in a household that puts health and fitness as priorities, so that for her lifetime she will look at fitness as a fun, every day part of her life.
-What is the longest distance you’ve ran? 5 miles
-What is your favorite post run fuel?  Super Smoothie – kale, spinach, cuke, celery, beets, blueberries, strawberries (our family has gone vegetarian)
-What song is currently being played on your playlist when you run? I try to split my run time between some days with no music and some with music.  While I enjoy music, I don’t update my music often as I find beats that I like and stick with them.  My current playlist includes songs such as My Life Would Suck Without You, Raise Your Glass, Stronger, and Part of Me.
-What would you tell an individual who has just started their journey into running? Challenge Yourself to Cross Your Own Personal Finish Lines (Powered By BLING Trademark Philosophy).  Don’t worry about whether you run 1 mile or 5 miles.  Don’t worry about whether you can run the whole time or have to walk some.  Start out without worrying about the miles.  Run for 10 minutes (5 minutes out and 5 minutes back), and then increase that to 20 minutes, 30 minutes, 60 minutes, etc.  If you can’t run for that long, use the Galloway Method.  Choose an interval like 1 minute run, 1 minute walk (1:1) or 2:1 or 5:1, whatever works for you.  As you build your endurance and your muscle memory, you will get stronger.  Before you know it, the 1 mile that took you 18 minutes will take you 13.  The mile you couldn’t run today will become your warm-up and you’ll finish your run at 5 miles.
Places to follow Cassandra:
This is my last round of Friday Featured Runner. I had such a fun time getting to know other runners of all types. This feature meant a lot to me and I hope you enjoyed this series as much as I did.

7 Reasons to start running

Friday Featured Runner (series 19)

Today’s Friday Featured Runner is Michelle over at  OneMoreMile.
Michelle’s Running Journey
My running journey started running in 1993, when I joined my school’s Cross Country Team. Many years later when I became pregnant with my first child I continued to walked/ran during my first pregnancy but stopped running shortly after giving birth to my daughter. After my third child, I decided to get back into running but realized I had severe bladder incontinence issues after my three pregnancies. I could not run after my kids, jump, or walk. Even coughing or laughing was hard for me.  After having a bladder sling operation, I tried running again. That was three years ago. It took some time to get back into shape and before I started loving to run again. Just running down the street was hard and my body was so sore/stiff but  I am training for my 4th half marathon.
Running has taught me a lot of lessons and has helped me through some really hard and dark times. This picture to me represents how running can be life changing. This was my two oldest (my son ran ahead) first 5k that almost didn’t happen. That day in May (yes it hailed and snowed) was one of my worst days ever. Some really horrible things happened that brought me to my knees and left me breathless.  Still, I decided that I needed to be strong for my family. I was not going to let anything ruin my kids’ experience. I needed to be strong for them, so I sucked it up and we ran the race. They both ended up placing!
Running half-marathons has taught me that I have overcome, both mentally and physically. I have more energy to keep up with my family and have more zeal for life. I take my worries with me on the road, leave them there, and come back a better person.
-What made you decide to be a runner? Running has taught me that what happens in life doesn’t have to define me or knock me down. I am a fighter!
-What is the longest distance you’ve ran? To date the longest distance I have ran is 13.1 miles.
-What is your favorite post run fuel? My favorite post run is an EAS protein drink blended with banana, spinach, and flax seed.
-What would you tell an individual who has just started their journey into running? Start off slow. It will take some time. Don’t be discouraged. Running can be hard to do at first but if you keep at it, you get stronger day by day. If you have bad days, don’t be hard on yourself, you can start again the next day. Take one day at a time and pretty soon you will be amazed at how far you have come. Most important of all, you need to love the run! Once you love running, the distance will come later.
Places to follow Michelle:
Blog- http://onemorebiz.blogspot.com
Twitter- https://twitter.com/Onemoremileblog @Onemoremileblog
Want to be a Friday Featured Runner? Send me an email.

Friday Featured Runner (series 18)

Today’s Friday Featured Runner is Cassandra over at Almost Getting It Together.
Cassandra’s Running Journey


I’ve been running distance for 11 years now. It started when I was 14 and hasn’t stopped. In high school I ran through a few injuries then took a few months off when I started college and primarily did spin, swam and used the elliptical. One day I had a lot on my mind and went out for a trail run and completely fell back in love with it again. I’ve ran 9 half-marathons (my PR is a 1:52) and I hope to break 1:50 by the end of the year, as well as run a full marathon. I’m also running the Cumberland-DC Ragnar in September!

What made you decide to be a runner? I started running when I was around 14. I just wanted to be outside one day and thought I should go for a run. Later that school year, the high school cross country coach saw me running in gym and thought I had good endurance and asked me to come out for the team. I ran varsity cross-country four years in high school and was captain my senior year. I continued running for exercise in college then begin running half marathons.

What is the longest distance you’ve ran? 15 miles… hopefully that increases soon as I want to run a full marathon, but I love running the 13.1 distance.
What is your favorite post run fuel? It changes, but usually after my long runs I like a big salad with protein and then sweet potato with yogurt, a turkey wrap or this weekend – two eggs with a sprouted gluten free English muffin with lots of peanut butter!
What song is currently being played on your playlist when you run? I saw Jay-Z and Beyonce in concert two weeks ago so they have been on repeat for me lately!
What would you tell an individual who has just started their journey into running? GO GET FITTED FOR SHOES. Seriously, running in the wrong shoes can derail your entire plan. Next would be to have fun. Don’t put pressure on yourself right away – do it for you.
Places to follow Cassandra:
Twitter- @cpisone
Instagram- @cpisone
Want to be a Friday Featured Runner? Send me an email.

10 Tips on how NOT to run a marathon

I just started training for my 2nd marathon and I sometimes wish I came across some marathon tips like this when I ran my first marathon. I was overloaded with gear I really didn’t need or use. Here is a list of things NOT to do when you run a marathon.

-Not drinking enough fluids during the race. Running 26.2 miles is pretty grueling. You should be drinking at least 3.0 to 4.0 liters of water during the marathon. Take advantage of those water stops.

-Eating the wrong foods before the race.  Kick the habit and don’t jump in the car and hit up McDonald’s also don’t try anything new. While running your stomach takes an impact. Try and stick with similar foods you’ve been eating throughout your training. Your stomach will thank you.

-Wearing something new on race day. Don’t go out buy a really cute outfit for the marathon. Especially a new pair of sneakers.

– Don’t start training a few weeks before your scheduled marathon debut. Training is very crucial. Take your time and try and start training months in advance. Practice is key.

-Not adding anti chaffing products on those delicate areas. Let’s be real here some of us chafe some of us are lucky and don’t chafe at all. If you do chafe, body glide will be your best friend. I apply it to my ankles.

-Wearing cotton. I fell for this during my first marathon..I wore a cotton t shirt and I chafed and the sweaty shirt feeling BLECK!!!

-Starting the race off like buzz light year. Start off at your normal pace. If your set off to run the race fast and trained for it that way then be my guest. But if you trained at an average pace stick with that pace. There is plenty of time at the end if you have the energy to gun hoe to the finish.

-Not being dedicated to your training. Like a relationship you must stay dedicated. Trust your training. It is so important and  a major role played in running a marathon.

-Running in the wrong sneakers. Some statistics say to change your  shoes out every 300-400 miles. Don’t buy a brand spanking new pair of shoes on race day to go with your new race day “outfit”. Shoes are super super important and play a big role in helping you run that marathon. You want to be comfortable.  Buying a brand new pair before race day can cause injury, blisters and are not broken in properly. DON’T DO IT!!

-Forgetting to eat after the BIG finish. Running a marathon burns a considerable amount of calories and your body looses a lot nutrients you must replenish them after a race. EAT THAT BIG MEAL at McDonald’s now if you like. (Although I don’t recommend it). Don’t fall into any of these mistakes some of us make  on race day. Running a marathon is a serious challenging distance. Do the right things to ensure you are comfortable, injury free and remember to enjoy the rewarding experience. What are some mistakes you’ve made preparing for a marathon or any race distance? I’d like to hear about them. 

Another year older


In celebration of my 32nd birthday I figured why not just make a funny post of some of  the things I can relate to being a 80’s baby and a 90’s kid. I also have a pinterest board dedicated to my childhood. You can view it here.


 Who remembers the episode of Saved by The Bell when Jessie Spano was taking caffeine pills to stay awake to study more? She went a little crazy. It was probably one of my favorite SBTB episodes. Taught me to stay away from stuff like that as a kid.

Who remembers playing The Oregon Trail on the MacIntosh computer? I could play this game hours on end at school or at a friends house during sleepovers. I don’t think I ever beat the game. I always died of dysentery.

6de6625c719a5402a4d0a71840df9ee4 Oregon-Trail I’m so guilty of this every time I hear someone say “STOP”, I finish with HAMMERTIME! What the heck was up with those pants?


mchammer_15-1333060863OK I’m not embarrassed to admit that I was HUGE Hanson fan. I absolutely loved them. Still enjoy listening to them to this day and no not once did I think they were EVER girls :)


orig-21209193 AIM before social media and texting came about. I remember searching for my friends on AIM and looking at peoples profiles and joining chat rooms. Loved hearing that sound that I received a message.

705657eee91de578ead900e3ee217168 AIM-signon

We all had celebrity crushes as teens. My very first crush was JTT aka Jonathan Taylor Thomas. You can thank Home Improvement for feeding me my crush once a week on TV. Then the posters on the walls began. When his character had a “cancer scare” on the show I thought my world was going to come crashing down all around me and I seriously thought I was going to marry him someday. What ever happened to him anyway?

ea2d319c9e19913e25e39338941436e2 jtt3

Boy Meets World was another one of my favorite shows. We all dreamed for a love like Cory and Topanga’s. To this day I watch reruns and now love the spin-off on Disney Channel. Girl Meets World.

f1d81bdb71ab7398b72fa2d5b79a053f coryandtopangastrangle

What is some of  your favorite things you remember from your childhood?

Friday Featured Runner (series 17)

Today’s Friday Featured Runner is Raechel over at Psyched 2 Run.

Raechel’s Running Journey


When I was living in Sacramento, CA (first for my Master’s in Psychology and then as a psychology professor) some friends of mine (including my husband, Matt) were really into running.  I couldn’t understand it – anytime Matt talked me into going out for a job, I threw up.  Every run ended the same – me on my hands and knees, retching.  However, I am naturally a very competitive person and also enjoy spending time with my friends.  Since they were always running, I tried to get more into it.  In 2012, I ran a couple 5Ks and also a couple of half marathon relays, with Matt as my partner.  Every race the same – painful, ending in vomiting.  Finally, in 2013, I decided to really just take a leap that would challenge myself beyond anything I had yet done in my life.  I signed up for a half marathon training group with Fleet Feet in Sacramento.  Training began mid January for a St. Patrick’s Day run.  Somewhere during my training, I met new, life-long friends and, little by little, the pain of running subsided.  I began to really crave running, finding it an excellent source of stress relief.  I would meet friends for long runs and then running also became less isolated.

At the end of the summer of 2013, Matt and I moved back to Gainesville, Florida (which is where we met).  We had both signed up for the Outer Banks Half Marathon and so I started training again with a group.  But the heat and humidity were killing me and I didn’t really find anyone with similar goals and/or pace to train with.  The OBX half was painful – tough weather, tough course, just tough.  Afterward, I wanted to prove to myself that I was still a “runner” (whatever that meant in my own silly head).  In February 2014, I ran the Florida Keys Ragnar with 10 other friends and it is the thing I am most proud of to this day with regard to my health and well being.  Following Ragnar, I ran off and on but for the most part lost my motivation.  This summer, since it’s my first one not working, I joined a local fitness studio and am working on getting back into a healthy regime.  I’ve signed up for a Spartan 5K in November, a half marathon in December, and am on a team being sponsored by Epic Relays and EBOOST for the Epic Oregon Relay next June.


-What made you decide to be a runner? I decided to become a runner because (1) it would challenge me more than anything else I could think of and (2) it allowed me to spend more time with friends.
-What is the longest distance you’ve ran? The longest I’ve run at one time is 13.1 miles.  For the Florida Keys Ragnar, I ran 18.3 miles over four runs in one 24 hour period.
-What is your favorite post run fuel? My favorite post-run fuel is chocolate milk.  That’s usually all I can get down following a long run.
-What song is currently being played on your playlist when you run? I don’t run with music.  I actually have a really interesting blog post about whether music is beneficial during running. (http://psyched2run.com/2014/05/the-perfect-playlist-its-not-what-you-think/)
-What would you tell an individual who has just started their journey into running? I would tell a newbie runner to find a partner or community of other runners to join for support.  Regular running is difficult and difficult to stick with.  Don’t be afraid to train at your own pace and reach out to others with similar goals.  And definitely, definitely, DO NOT compare yourself to others.
Places to follow Raechel
Blog- http://psyched2run.com
Twitter- https://twitter.com/psyched2run (@psyched2run)
Want to be a Friday Featured Runner? Send me an email.