With a Rebel Yell ... YES-FM Rebellion Run 5k report and a look ahead

Super Sauconys! We're both currently using the Kinvara 4 model.

Hey everybody! Happy autumn days to all of you. I hope you are enjoying the cool down in temperatures as much as we are!

Well, we Sole Sisters are getting down to the final weeks before our fall marathons -- V has the inaugural Northern Ohio Marathon on Oct. 13 and M has Detroit on Oct. 20. Summer fun waylaid our intended long training program, so we're now doing something like this:

Trying to find the right balance of mileage and speed work without injuring ourselves is the key.

But instead of an intended rest day Saturday, I (V here) tackled the YES-FM Rebellion Run 5k at Fallen Timbers. This was the first year the Christian radio station has put on a 5k, and it was great initial event that I hope to see grow with future editions.

Side note: while M sat this one out, Saturday was no day of slack for her, either. This lady, starting around 7 a.m., ran -- RAN -- the 8 or so miles it takes from her house to my house in Perrysburg to then catch a ride with me to Fallen Timbers and cheer me on. She also schlepped my stuff and provided hot coffee and chocolate milk at the finish line -- what a friend, right??

Runner friends bring you chocolate milk at the finish line. And they don't look alarmed if you appear to be ready to hurl. 

The race started near the Red Robin at the Shops at Fallen Timbers, and I was immediately struck by how cheerful and helpful the volunteers were at the sign-up tables and throughout. One nice woman stopped us and said, "Wow, you look like a runner!" Well, that just made my day and also made me giggle.

Many of you know that I am an absolute sucker for swag. Seriously, it's one of my favorite things about running. Dangle a little plastic trinket, a free pair of shoelaces, or a water bottle in front of me -- I'm a-running. The Rebellion Run swag bag was great and a pleasant surprise, especially for a first-time event.

Swag city!  

Check it out: free Chick-fil-A and two appetizers from Granite City, and the ever-popular Dave's sealed envelope (Is it free socks? Is it a discount on purchase? Is it a $500 shopping spree? Is it money off sandals you likely won't buy?), a letter opener, and a frisbee, along with lots of literature. Nicely done.

It came time for the start, and it was well-organized -- you'd expect a radio station to have good audio, and they did; no problems at all hearing that it was time to line up. A nice prayer was said interceding on behalf of the runners, and with a blast from an air horn, we were off.

The course took us through the "main drag" of Fallen Timbers, then we turned out on the bike path toward the Jerome Road entrance of the Wabash Cannonball Trail. There was a water stop around the 1-mile mark, which with the loop became the water stop around the 2-mile mark as well.

 I decided before the race, with M's help, that I'd try to keep it at a steady 7-minute mile for the first two, then bring it on for the last mile.  This differs from my run-until-you-are-exhausted first mile, then gut it out plan, which really isn't much of a strategy at all.

This plan kept me on the elbow of a skilled female runner for most of the first half of the race. It's always a tough judgment -- just how close do you stay to someone in a race? I don't want to be intrusive, but I don't want to ease off the pace, either. She and I traded the lead around the mile and half mark, then she came back in front of me around mile 2. At that point, I felt good and the thought came into my head that I could actually be the overall women's winner, if I could push it some. And then I thought, "hey, I could actually WIN something." That was it -- the inner swag hunter in me said "kick it into gear, woman."

Watch out, kids, zombies are chasing me. 

I drew on the experience of our recently completed Yasso 800s, and willed myself to dig deep and go go go. I passed the woman in front of me, and I was too nervous to look behind me and too nervous to even think about slowing down. I knew no one else was in front of me, and I looked at my Garmin: 2.65 miles completed. It crossed my mind that maybe I made the move too early, and I tried to swallow down the fear that I would slow down and get caught. The turn into Fallen Timbers came quickly, and I knew that it was the last turn I'd have to make before I could see the finish line. I still didn't look behind me; I had no idea if she was on my heels or if she had fallen back.

It didn't matter: I could see the end. I knew this would not be my PR race, but I knew that I'd never once been the first woman to cross a finish line in any of my races. I could see M and her bright smile, and I could see my friends John and Raynae and their son, Logan, too. I pushed and ran, and crossed the line, gratefully accepting the Popsicle stick that signified I was the fourth finisher, and the first woman. I paused, dry-heaved once, twice, tried to breathe, looked at the concerned folks at the finisher's table who were waiting for me to turn in the Popsicle stick (who also looked like they wouldn't want it if I puked on myself), smiled to myself at their expressions, and then made it to the table and logged my name and time (it was just over a 22; in the dry-heaving I forgot to stop both my Garmin and my Nike+, and I don't see results posted yet).

M delivered hug, coffee, and chocolate milk, in that order, and we waited and cheered the rest of the field. There was a little mix-up over the reading of the overall women's and women's masters division winners, but hey, no one said coordinating a 5k was easy, lol. It was a great experience, and I commend YES-FM, the volunteers and the sponsors for a great event.

One of my new favorite shirts. Soooo soft and comfy.

In other business -- This is a big, nerve-wracking week. This is the week when we find out whether M gets accepted to run in Boston. Please: Direct all good vibes her way. We'll know by Wednesday, and you can be sure we'll let YOU know how it goes. Thanks in advance for the karmic boost.

Be kind to yourself. Be kind to each other. -- V.  

The Rundown -- Thoughts on The 39-Day Streak

Hello all! V here again. Well, we did it. M and I made it through 39 days straight of running -- through heat, wind, rain, chill, on treadmills, separately, together, with a bear, through refinery fumes, one port-a-potty stop, one time after a margarita, early in the morning, sometimes at night, sometimes right before midnight, on vacations, through the woods, during 5K personal-best times, during legs-like-lead times, and even as part of a 3,000-mile cross country relay.

I'm reflecting on completing the 39 days, and I realize that there were positives and negatives to undertaking the endeavor. On the pro side, this was a great way to build up a solid mileage base. Obviously, it forced me to be consistent. I also am a lot better about just getting outside and getting a run done -- the streak made me cut back on procrastination in that I learned to be ALWAYS ready to run. My gear was always ready, and running every day helped ensure I didn't misplace the things I need to get out the door (headphones, gum, armband, shoes, socks, CLEAN running clothes). I can also take photos while "on the run," which I'm sure will be a valuable skill someday -- say if I'm being chased by a giraffe while on safari somewhere. I also am glad to have run so often because it gave me a chance to explore new areas in which to run, rather than just doing the same-old, same-old path. A new location definitely keeps me engaged while running.

Negatively, I didn't really have time to actually "work" on things I wanted to. Speed work and hill work pretty much went out the window because I didn't have adequate time to recover from them. Those are two key elements to getting faster in a 5K, and while my 5K time improved, it didn't go down by that much from the Memorial Day race (21:59) to the July 4 race (21:38). I'm not complaining about going deeper into the 21's though, mind you! It was also hard to deal with injury and soreness that arose. The metatarsal pain I experienced about midway through the streak finally did go away, but I really had to baby my foot and discontinue wearing any kind of heeled shoe (I still haven't worn heels since June 12) and I used a foot pad for a week or so. Not streaking might have fixed that sooner, but it did give me an opportunity to be more OK with running through pain. I learned that I have to maintain my muscles better between runs, as well. The Stick became my friend -- otherwise my calves were like rocks for the first 2 miles of every outing.

The summer run streak was a great learning experience, and I'm really glad to have taken it on and accomplished it. That being said, I'm really looking forward to my 14-week marathon training program, which has both massage and rest days built in! I'm also looking forward to NOT making a collage every. single. day. Thank you for bearing with us through this streak, and here's to more fun runs and interesting blog posts to share with you to come!

On Day 40, I rested with a whole-wheat English muffin, Biscoff spread (jars of it were given away at Day 39's Starr Spangled 5K,) and watched "Million Dollar Baby." I'm back on the run tomorrow!

I Am Out Running

Hi friends, V here.

I looked at the note that I had left for Coach B on the kitchen counter this morning:

"I am out running."

Pretty simple; it's a note I leave a lot. But then I looked at it again and thought, "yes, I am  out running."

I am outrunning my stress. I am outrunning poor health. I am outrunning negative body-image thoughts. I am outrunning headaches and heartbreaks. I am outrunning fears of inadequacies. I am outrunning my worries and hurries. I am outrunning things I can't change. I am outrunning poor future choices. I am out, running.

###

 I will say that the streak has been outrunning me, though! I promise we've both been faithfully logging the miles. M and I will be celebrating the streak's official end with a 5k race on the Fourth! Here's a recap, in collage form:

Day 31: Day after One Run For Boston relay. One quick mile before my tattoo session...

Day 32: Little over 5K, with right arm wrapped in Saran Wrap and an arm sleeve after tattoo session #2.

Day 33: M and I ran at Pearson, I topped 1,000K on Nike+, and we saw a bear.

Day 34: One mile on Wabash Cannonball Trail, then biking with Coach B.

Checking out Perrysburg history on Day 35.

Day 36: July is chilly; only 66 degress, but great running weather!

Great run for Day 37: Like cruising through a mist tent at Lollapalooza.

Can't believe that this 39-day endeavor is coming to an end! Now the question is do we continue, or do we rest ...?

Have a great holiday! Be kind to yourself. Be kind to each other.   -- V

We're Going Streaking: Day 19 -- A Fowl Encounter

Even when you've been friends with someone for awhile, there are still things you can discover about each other as you while away the miles during a distance long run. 

Today, I learned that Sole Sister M, for all her well-deserved swagger and backed-up bravado, has fears. More to the point, she fears ... geese. The scientific name for fear of birds in general is ornithophobia. The specific scientific name for fear of Canada geese is Branta canadensis specific ornithophobia. 

The name for it that I heard M give was "Ohhhhhhh GAWD!!! Oh, GAWD, there are GEESE OVER THERE!!" 

How I see geese: "Oh, hi! Let's give you a nice feathery hug! Great day out here; it's
nice to see you running near our home."


What McKenzie thinks of when SHE thinks of geese: 

My response to this was, "Huh?" I was slightly ahead of her, and just continued along the path at W.W. Knight Preserve, thinking I'd just go around the geese, or at least outline a safer route that she could follow,  as I believed the geese weren't going to attack me (I'm rather intimidating, you see). 

She turned and backtracked on the path, shouting out, "I'll meet you on the other side!" Of the pond, that is. I was still a little puzzled on what had just transpired, but I pressed on past the (now-hissing) goose dad and mom and babies, and she and I met up in the parking lot. 

We regrouped and did the woodland boardwalk loop, which spat us out onto the wetlands boardwalk. A mallard was standing on the wooden surface. "You don't have a problem with ducks, do you?" I asked. She assured me that ducks were just fine.  But there, at the end of the boardwalk was ANOTHER goose family. Knowing M was feeling the fear, I decided to surge ahead and try to LOOK BIG. I think I ended up looking like I was executing a derelict version of The Crane maneuver from The Karate Kid. I took the outside lane, closest to the geese, while M was able to skirt inside as I managed to intimidate, anger, or perhaps just confuse the goose family, which gave us no trouble. 

Yeah, it pretty much went down like that. 

Another woodland loop brought us back out, and the geese just hadn't gotten the hint. Rather than risk their ire once more, we ditched the path and lit out for the street using a back entrance. We hoofed it the mile or so back, happy that no harm had come from our fowl encounter and enjoyed the rest of the beautiful June day. 

Sometimes, when you are out on a run, you just need to be there for your friend, whether it means blazing a safe path for her to follow, lending a sympathetic ear, or just understanding that there would be no way in hell you should try to attempt a third pass by some pissed-off honkers. I get it. I'll have your back.  Because I tell you what, if there is a clown in full make-up that ever jumps in front of me during a run, I'm counting on M to throw herself between It and I so I don't die of absolute fright. 

M here.  Yes, this is PRECISELY how this run went down.  V nailed it on the head.  I was attacked (chased) by a goose when I was roughly nine or ten and I have not forgotten it.  All I know is that a pissed off goose hissing at me is nothing that I want to mess with.  I will continue to avoid them at all costs... And V, don't worry.  Clowns are a joke to me!  I will handle them for you.  Just keep the birds away from me!!

Day 19 - In the books!  And I can happily say I didn't get goosed!

We're Going Streaking -- Day 13 Country Roads & Campgrounds

Well, V and I will officially hit our two week mark in the streak tomorrow!  Pretty remarkable for both of us!  I can't lie, there have been a couple days where it has been difficult to squeeze a run in or I just plain haven't wanted to, but I am always very happy (and proud of myself) once it's done!

This weekend is busy, busy for both of the Sole Sisters!  V is unplugged and camping for the weekend but was able to send me a quick collage to keep me updated and stay accountable.  Looks like she got a solid 5k in surrounded by nature!  Can't beat that!  I know the weather was perfect at home and where she currently is, so I am sure it felt good!  Great job, V! Can't wait for you to get back so we can catch up!

(not too fond of her staring at me like that... I may have to have a word or two with her)

My weekend is pretty busy as well.  I started it this morning with a run accompanied by fellow streaker Jodi Zeigler.  It was nice to catch up and run in her neck of the woods.  She lives in a rather rural area so it was wonderful to run and not get stuck at crosswalks and worry about city traffic!  We got a solid five miles in and Jodi said she needs to work on talking and running... She wasn't quite used to it and I think I gave her lungs a real workout today!

(those are her horses, dogs and goat you see in the above pic... I think the dogs wanted to join us, but I have a feeling they would have ran us instead of us running them!!)

After my run with Jodi, I headed into work for a brief work meeting and then hit up some local garage sales... I scored a pretty sweet set of colorful Tupperware in case any of you readers wondered.  Then it was off to lunch with a great friend of mine!  Mama Meg!  She always brightens my day and is just a great source of positivity!  I am a firm believer that real, strong women uplift each other.  It is why it is so important to surround yourself with like-minded people!

(lots of laughs and love at lunch today!)

After lunch, I had to pick up Sole Child Lu from a softball game and then it was time to head home and get ready for the sprint car races at Fremont Speedway!! A customer at work gave me the tickets so I thought I would give it a whirl! I had NEVER been to anything like it before, but it was a blast.  The kids LOVED it and we will definitely be back!  

We were joined by fellow streaker Allan Detrich, his wife Mary and their son Noah.  As you can see, the Sole Children has a fantastic time.  I was happy to catch up with Allan and Mary since we hadn't seen them in quite awhile.  Good thing we grabbed a bite to eat beforehand... Those races were no place to chat!  Super loud, but totally fun! And yes, the most important thing to little Jo was her grape sno-cone... Oh, to be three again.

Well, readers, runners and fellow streakers... Thanks for reading and we look forward to another fabulous run tomorrow in the sun!!

In the words of V-Money: Be kind to yourself.  Be kind to each other.

Donut Day Dash 5K -- We Came, We Saw, We Devoured 12 Donuts ...

They said it simply couldn't be done. They said the feat shouldn't even be attempted. They said the world would have no appetite for such a stunt. Well, whoever they were (and they could just have been the voices in our head) -- they were WRONG.  

Hatched from run-addled minds less than a week ago, the Inaugural Sole Sister Donut Day Dash 5K came to fruition on National Donut Day, June 7, 2013, at Woodland Park in Perrysburg, Ohio. The challenge: Complete a 5K while stopping to eat an entire glazed doughnut every half mile, with water being available at each doughnut station to wash it down. (Milk was vetoed early, and coffee would just be too hot.) 

The day began at 7:50 a.m., with Sole Sister M stopping at V's house with the dozen doughnnuts, procured from a nearby Tim Hortons. The cashier had asked M brightly, "So, are you taking the doughnuts into the office for National Donut Day?" In response to which M smiled and said, "Well, no. We're going to run and eat doughnuts -- six of them -- while dressed up like loons at a park in a made-up two-person race that has no prizes, no medals, no T-shirts, and no spectators." The cashier then took her money, turned away slowly, and was heard to mumble something like "crazy runners ... waste of good doughnuts ... what's wrong with people ..." 

At the house, we divvied up the glazed bounty into three containers, to be strategically placed along the route. Then, we pinned on our race bibs (recycled from past 5Ks -- we thought having numbers might help us look more organized, and possibly less crazy) and donned our chosen chapeaux -- a giant foam hotdog hat for M and a sparkly pink pig cap for V. 

"You look like a pig viking," M said. 
"Excellent. I know what I'll go as for Halloween, " I replied. 

Doughnuts in tow, we made our way to the park, which was pretty much empty, except for a pair of "serious" looking runners and a couple walking the crushed-limestone perimeter. With our cell phone cameras ready to record the adventure, we trotted out a warm-up mile just to place the doughuts at the stations. We had Home Base, Station 1, and Station 2. The park started getting a little more crowded at this point (it was just past 8 a.m.), and the looks we garnered registered emotions ranging from confused to quizzical.  A cheering section of sorts assembled in the playground area -- as M ran past the swings, a young voice rang out "HOT DOG! I LOVE HOT DOGS!" And so we'd cheer along with her, to encourage her enthusiasm -- we had a feeling we'd need it by the final doughnut. 

 With the stations all set up, it was go time. Earlier, M had said she was going to really run the race hard; I had thought up a strategy that involved grabbing the doughnut, ripping it in two, and eating it on the run to save time. When push came to shove, however, we just decided to wing it. 

We dashed for the doughnuts, and the first bites were pure, sugary bliss.  It was alarming just how quickly we could down two glazed lardbombs. One set down the hatch, water sipped, and we were on the move. "HOT DOG! GO HOT DOG!" our young friend shouted. "WOOOOO!" we replied, practically skipping after the initial sugar rush hit our bloodstreams.  

"It's Donut Day! It's Donut Day," we gleefully squealed, gravel crunching underfoot like so many sprinkles on an iced cake ring. We got some thumbs up; we got some questioning glances. Yes, at this point, and even through about Doughnut Three, it was all good times. 

Ooof. And then, somewhere around Doughnut Four, the sweet treats started to stage a revolt. What had been, mere minutes before, a celebration of all that was fun and fluffy in life started to turn into a reminder that no matter how fast you try to go, you just can't outrun the weight of gluttony.  

"My fingers are all sticky -- can you pour some water on my hands?" M asked at Doughnut Five. "I feel so heavy. You could use what's in my stomach to stucco a house," I replied. And, the burping. Oh, the burping that one does after scarfing down five doughnuts is comical, crude, and absolutely necessary if you are going to be doing anything except lying on a couch somewhere. 

And then, we were down to the final challenge -- Doughnut Six awaited at Home Base. We mustered what was left of our strength (our dignity having been left at the start line), and ambled toward the picnic bench. "This is the worst station," M intoned. "I don't think I can finish this one," I replied.

"I feel sooo heavy right now ..."

"Please, tell me we're almost done..."

But, we are runners. We run through rain, we run through pain, we run through mental anguish, and by God, we were going to run through a dozen doughnuts. Why? Because we said we would, and part of being a runner is setting goals that you accomplish just for yourself. Even if they seem unattainable, or even quite ridiculous, as in this case. So, after choking down the last few bites, humming impromptu and off-key renditions of the "Rocky" theme song and "Eye of the Tiger," we celebrated National Donut Day and eating a half-dozen doughnuts apiece by ... running one more mile, doughnut-free. 

We've pretty much pledged that we don't want to see, smell, or taste another doughnut for at least six months, if not until NEXT Donut Day. 

And in case you're wondering, that whole run, which ended up being a 4 miler, took 42:35.58. Our average pace, including eating, drinking, and photography time, was about a 10:38 minute mile. The splits were: mile 1 -- 9:00, mile 2 -- 11:02, mile 3 -- 14:00, mile 4 --8:31

And: Here's how that last doughnut stop went down: 

Thank you all for tuning in to the Inaugural Donut Day 5K! 

-- The Sole Sisters 

P.S.  The Streak lives on ... 

We're Going Streaking -- Day 8 and Feeling Great!

Another day, another run done!  Sister V and I are rocking in northwest Ohio and have Day 8 of The Streak under our belt!

I took off at sunset today and got a nice, brisk five miles in.  It was beautiful outside.  Roughly 65 degrees, no humidity and low wind.  Perfect in my book.  After my run, we went for ice cream!  It was pretty late, but summer has finally come and we didn't care that the kids were up past their bedtime. This was actually my dinner too!

As you can see, everyone is happy!  Mama got her run in and the family gets ice cream!  You can't beat that!! Excited to see what Day 9 has in store!

Sole Sister V, and introducing my shadow friend: Freddie Flex. (I photobombed myself during this Day 8 selfie...)

Hey all, V here! Yep, Day 8 and feeling great.  I have to say, Day 8 was the best day weather-wise that we've had. Just beautiful out there: upper 50s, a few puffy clouds, bright blue sky, no humidity, here look: 

Today I did my miles on LSD -- Not what you think, our moms. I decided to do long, slow distance because the two prior days I was all about the hills and the speed. My tendency is to over-train, to the point of either exhaustion or injury -- whichever occurs first. Definitely need to run smart when on a streak, otherwise you can get hurt and guess what? No more streak.  

I was a slow child today. Why does the sign that says "SLOW CHILDREN" show a child sprinting? I don't get it. 

I'm a positive person. And today, I ran positive miles, lol. I did a 10k in 55:05, an 8:48 pace. It felt great though. Just can't beat good music and good weather to go with a run. Day 9 is going to be a recovery day -- I'm just planning on doing one mile and then cycling to use some different muscle groups in different ways. So, expect a short report! Have fun out there, everyone. Be kind to yourself and each other. -- V.  

CELEBRATION TIME!! National Running Day is Wednesday, June 5

Wednesday, June 5 is a holiday. No banks will close, mail will still be delivered, and if your trash is normally picked up on a Wednesday, you won't experience an interruption in service. No banquet is planned, and probably no presents will be exchanged. What is it, exactly, that we are celebrating, then? Well, if you didn't know, the first Wednesday in June is National Running Day, and has been for going on five years now. 

In 2009, some of the nation's top running groups came together and started National Running Day. These groups included the Atlanta Track Club, Twin Cities In Motion, Bank of America Chicago Marathon, the Boston Athletic Association, Chicago Area Runners Association, Competitor Group, Chevron Houston Marathon Little Rock Marathon, Marine Corps Marathon, New York Road Runners, Oregon Track Club, Running USA, and USA Track & Field. The specific purpose of the day is to get people inspired to go running in many different ways such as becoming committing to a new training plan or just by heading out on to run with a group of friends who share the same passion.

If this is the first you are hearing about it, don't feel bad -- I myself didn't know until I spotted a flyer a month or so ago inviting people to register for I RUN ... National Running Day 4.09 Mile. Initially, I was just excited that there was going to be a run on a Wednesday night, one of my usual days off from work. Then, curiosity got the better of me and I wanted to know just why there is a National Running Day and when it began. What are the traditions? Do we leave our running shoes outside our doors the night before and hope that we wake to them filled with Shot Bloks and GU? Do we leave Honey Stinger Waffles and coconut water out for a svelte St. Nick (Nick Symmonds, perhaps) who runs from house to house, eschewing the aid of magic reindeer? 

While you COULD choose to do any of those things, National Running Day is an event that encourages community unity through running as well as just providing a day when runners can express their passion for the sport. Group runs are planned across the country, as are some events where runners help out charities. There are more than 200 runs and events planned in cities across the United States and Canada in 2013. 

Locally, the Toledo Roadrunners Club is holding the I RUN ... National Running Day 4.09 Mile race/run/walk Wednesday night. The event will be at Fossil Park in Sylvania (5675 Centennial Road), with registration opening at 5:30 and the race/run/walk kicking off at 6:45.  If you haven't pre-registered, the race-day fee is $10 (and sorry, but you've missed out on the shirt).  The course is described at an accurate 4.09 mile course within Fossil and Sylvan Prairie parks, with miles marked and one water stop. Awards will be given to the overall and masters males and females. The 1st 250 finishers will receive an "I RUN ... National Running Day Finisher -- REMEMBER BOSTON" car magnet. Any money made by the race will be sent as a donation to onefundboston.org. Sports drink, water, and fruit will be available at the end.  This sounds like a great way to come out and celebrate your love of running while making and hanging with friends in the process. I know I'm really looking forward to it. 

How cool is it that runners have their own holiday? You don't hear of Happy Football Players Day, or Merry Lacrosse Week -- that would just be weird. But it seems totally fitting that runners have their own holiday -- we are kind of a wacky, weird collection of people, and I think we deserve to be celebrated and to celebrate our sport, our passion, our way of life. If you can't make it to the local event, there are still ways you can keep the spirit of the holiday alive. The National Running Day web site suggests: 

1. Declare your passion: People run for millions of reasons and we want to know yours! Head to www.runningday.org and let the nation know why you run, be it raising money for charity, keeping your waistline in check, or getting to that bagel at the 5K finish line.
2. Bring a “runway” to work: Swap your loafers and heels for sneakers and you’ll be dressed to the nines for National Running Day. Your feet will thank you for it, and it will be that much easier to step out for a short jog during lunch or on your way home from work.
3. Morph your friends into running fiends: Friends don’t let friends just walk on National Running Day! Invite a pal or two — the more the merrier — to hit the road with you. They’ll be hooked in no time!
4. Change “Happy Hour” to “Running Hour”: Shake things up by adding a run to your post-work plans. Head out at 5 p.m. with some co-workers and relax over miles instead of cocktails.
5. Strike new ground: Seize the day and take the road you’ve never traveled. Who knows? You might find a new favorite running path to spice up your summer.
6. Give the gift of running: Donate to organizations that use running to make a difference in people’s lives like Back on my Feet or Achilles International. backonmyfeet.org   achillesinternational.org
7. Making running run in the family: They have your eyes, but what about your endurance? Leave the bikes and baseball bats in the garage and run around the neighborhood with the kids. Keep things interesting with a short race to see who is the fastest.
8. Choose a running resolution: Kick off a new fitness goal on National Running Day. It can be anything, including adding five minutes to your next run, running a new distance or signing up for a road race.
9. Take advantage of the great outdoors: Running outside beats spending all your time on the treadmill. Step out the front door and away from the gym to take in a bit of nature during your afternoon run.
10. Treat yourself like a champion: Set yourself up for success by indulging in your favorite post-run snack, sporting your lucky T-shirt or helping your feet to a new pair of sneakers.

New York Road Runners CEO Mary Wittenberg also notes that, “This year, runners told us they wanted to use National Running Day as a way to show support for the victims of the Boston bombings, so we’ve made special ribbons and bibs for events across the country. Runners can also donate to The One Fund Boston through the National Running Day website.”

So have fun and celebrate being a runner during National Running Day! Log those miles, smile those smiles. And remember: National Donut Day falls just two days later (always the first Friday in June), so run enough to make some room to celebrate that as well!  

Have fun out there, fellow runners!  -- Sole Sister V. 

Guest Runner Post -- Coach B's Life-changing Moment

Sole Sister V plants one on the coach. 

Everybody has moments in their lives that shape their future, that define the person that they will become.
My moment came when I was 30 years old, sitting in an examination room, and watching my doctor read over some results a nurse had just handed her.
It’s never a good thing when your doctor looks at your test results and says, “Whoa.” My doctor actually said “Whoa.”
As in “Whoa, your cholesterol is 240.”
Cholesterol is natural. Everyone has it, and it’s necessary for cells to function properly in your body. The problems arise when there is too much of it in your bloodstream. And too much of it is a level above 200.
Basically, my doctor told me, I had the trifecta of bad cholesterol tests: my good cholesterol was low, my bad cholesterol was high, and my triglyceride levels, which should have been below 150, were well above 400.
What all this meant was that I was creating the perfect conditions for plaque to build up in my arteries and choke the blood supply, significantly raising my risk of a stroke or heart attack.
My mortality is not something that I handle well. My first thought was “Oh my gosh, I’m going to die.” My second thought was “Hell no, I’m not going to die.”
On that day, almost 15 years ago, Coach B was born. 

Turning for the homestretch at Churchill's Half Marathon.

Exercise isn’t the only solution for high cholesterol. Diet is equally important and, in some cases, statins need to be used to help the body lower bad cholesterol and raise good cholesterol. For years, I was on Lipitor, and I’m a believer in it. It did what it was advertised to do.
But, without a doubt, I know that running saved my life. The day after that doctor’s office visit, I stepped on a treadmill for the first time in years. I didn’t go far. I don’t remember exactly how far I could run, but I know it was probably only about a mile. It was the first mile of thousands and thousands that I have run since.

These are just some of the running shoes lurking in our closets.

I’ve run seven marathons and four half-marathons since stepping on that treadmill. Sometimes people ask me “Why.” I simply answer “Because I can.”
So many people tell me they can’t run because they are too overweight or their knees are too bad or they don’t have the time. Well, the simple truth is that yes, you can. You put one step in front of the other, and maybe tomorrow you go farther than today. You commit to changing your life. It doesn’t matter how fast you go or how far you go. The point is just that you go.
Each week I’m going to check in with some advice and training tips. Some days the topic might deal with getting started and living a healthier life, another day might tackle how to bring down your marathon PR.
I am a runner. Join me on my journey.

-- Coach B

The Dugger family runners.

“It is not the critic who counts, not the one who points out how the strong man stumbled, or where the doer of deeds could have done them better. The credit belongs to the man who's actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs and comes up short again and again, who knows the great enthusiasms, the great devotion and spends himself in a worthy cause; who best knows at the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly; so that this place shall never be with those cold and timid souls who know neither victory nor defeat.” - Teddy Roosevelt