How I Run: Portland Women’s Run Club’s Kara Shierly

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In honor of our inaugural Portland Women’s Run Club season, I’ll be introducing our new team members via this interview series throughout the next few months. Get to know these impressive ladies, and come join us for FREE workouts Monday nights from 6:30-7:30 pm in Portland!

Last, but certainly not least, meet Kara Shierly. Kara’s another one of our fabulous new run captains for the 2017 season, and we’re thrilled to have her at the helm of the team.

After completing her first marathon earlier this year – at the happiest place on Earth, no less – she’s admits she’s hooked. So be sure to hit her up for tips, whether you’re looking for tips on training as a newbie or balancing high mileage with a busy career.

We love Kara not just because she rewards us with booze at workouts (Cinco de Juno margaritas, anyone?), but also because she’s into a whole lot of cool stuff – from rock climbing and knitting (not at the same time, of course) to gardening, boating and HGTV-inspired DIY projects.

It’s people like Kara with adventurous spirits and can-do attitudes that get me fired up to get out there and try something new…and I hope you’ll be equally inspired!

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1. What’s your favorite route? Anything next to water. Here in Portland it is the loop next to the river over the bridges.

2. What shoes do you wear? Asics have been my go-to for a while.

3. What other gear can’t you live without? A good pair of head phones. It is the worst when my ear bud falls out every five seconds!

4. What’s your best time-saver or “runhack?” I don’t have one. I hate being rushed; it’s my relaxing time.

5. What running-related thing are you better at than anyone else? I love mapping routes. I will look at dozens of combinations of roads to come up with one loop. And then I need at least one for every distance.

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6. What do you listen to while running? Mostly upbeat music. On really long runs I will listen to ted talks to give me something new to thing about.

7. What are you currently training for? I am looking to do a half in the fall, but right now there is nothing scheduled for me.

8. What are your recovery & sleep routines like? After a really long run is the only time I let myself have chocolate milk. I look forward to it the entire time!

9. What’s the best running advice you’ve ever received? “This is your run.” We run for us, and that is what matters.

10. What’s your favorite running-related memory? I don’t have a specific one, but I love the races and the training with my friends. It always leads to more fun with friends.

11. Fill in the blank: I’d love to go on a run with __________. My sister-in-law. She lives on the East coast, but running together is what we bonded over when we first met. I miss that.

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Thanks, Kara! We’re psyched to have you as part of our team leadership this year and look forward to more seasons of making memories together.

Friends, if you’re interested in being featured here (all levels & abilities welcome), please drop me a line at info(at)kineticfix(dot)com.

How I Run: Portland Women’s Run Club’s Angie Farnand

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In honor of our inaugural Portland Women’s Run Club season, I’ll be introducing our new team members via this interview series throughout the next few months. Get to know these impressive ladies, and come join us for FREE workouts Monday nights from 6:30-7:30 pm in Portland!

Next up is Angie Farnand, one of our new run captains this year. She rocked workouts last year as a community member, so we were thrilled to welcome her as a leader for the 2017 season.

But PWRC captain is only one of this woman’s many titles! Angie is an example of #momgoals; she holds down a full-time job and is a busy wife and mom to two kiddos (although you’d never know it trying to keep up with her at the track…actually maybe keeping up with them is her secret to staying so fit?).

What I love about Angie is not only how she sets an active example for her little ones (she recently crushed the Portland Marathon), but that her positive attitude is infectious, whether she’s recruiting friends to join us for workouts, making the team look legit in our official gear or wearing a smile as we run in the rain (fun fact: one of her favorite things).

So, without further ado, let’s get to know Angie a bit better…

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1. What’s your favorite route? I love to step out my front door and get my run started! I live in Tualatin and feel grateful for the nice trails and neighborhoods available to me. I frequent the trail along the Tualatin River most often. Most of my runs take place at work so you are likely to find me on Nike’s Hollister Trail or the Tualatin Hills Nature Center trails.

2. What shoes do you wear? Today I wear Nike Fitsole Lite Run 3’s. I am not a “brand loyal” runner; I like to switch it up!

3. What other gear can’t you live without? I always wear my hip pouch…it’s great for my phone, key, chap stick, etc.!

4. What’s your best time-saver or “runhack?” Plan ahead; I always pack my gym bag at night!

5. What running-related thing are you better at than anyone else? I would say that I am very committed to my training schedule….sometimes to a fault 🙂

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6. What do you listen to while running? Pandora; I like the variety!

7. What are you currently training for? Nothing on the books…yet…

8. What are your recovery & sleep routines like? LOTS of rest and TONS of water; can’t get enough of either! Stretching is a big one for me, as well.

9. What’s the best workout/walking/running advice you’ve ever received? “Running is just putting one foot in front of the other”….quite simple, but how true.

10. What’s your favorite walking/workout/running-related memory? Crossing the finish line of the Portland Marathon! Super cool opportunity!

My Husband & I at the Eugene half

11. Fill in the blank: I’d love to go on a walk/run with _______. Any of my running buddies! This is when I get to catch up with my friends!

Thanks, Angie! We’re excited to have you on the team, and can’t wait to be along for the ride as you set (and conquer!) more of those running goals. 

Friends, if you’re interested in being featured here (all levels & abilities welcome), please drop me a line at info(at)kineticfix(dot)com.

How I Run: Portland Women’s Run Club’s Debbie Koski

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In honor of our inaugural Portland Women’s Run Club season, I’ll be introducing our new team members via this interview series throughout the next few months. Get to know these impressive ladies, and come join us for FREE workouts Monday nights from 6:30-7:30 pm in Portland!

First up is Debbie Koski, one of our former community members who has stepped into her captain’s role seamlessly this season.

As a new mom (you may remember her sporting a baby bump last season), Debbie’s one of those women who juggles a busy schedule with ease. She balances work with family life and motherhood and still has time to train for a half marathon each year – talk about #goals!

We chat about her running habits below, but feel free to hit Debbie up for postpartum workout advice or ask to see some pics of her adorable son if you’re in need of a baby fix at an upcoming workout.

1. What’s your favorite route? My favorite route is along the Portland waterfront — mainly over the Tillicum crossing because I love the view!

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2. What shoes do you wear? I love my Asics; I’ve always been a fan of the Nimbus.

3. What other run gear can’t you live without? My Flipbelt! It’s the only running belt I have ever owned that doesn’t bounce AT ALL! Worth every penny.

4. What’s your best time-saver or “runhack?” If I want to run early in the morning I will sleep in my running clothes. Then I have no excuses!

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5. What running-related thing are you better at than anyone else? Not sure on this one; I might have to get back to you guys!

6. What do you listen to while running? I love my Walk off the Moon Pandora station.

7. What are you currently training for? Hood to Coast!!

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Celebrating a previous Hood to Coast finish

8. What are your recovery & sleep routines like? I always try to go to bed as early as possible the night before a run, and I love to eat bananas after a run. It’s just enough food to hold me over especially if I have an uneasy stomach after a long run.

9. What’s the best running advice you’ve ever received? Just get the distance in even if you have to walk some! I was told that when I trained for my half marathon and didn’t think I could go far enough. And I always that to people when they tell me they can’t run with me because they aren’t in good enough shape. There is NO SHAME in walking some if you need to. Just get the miles in.

10. What’s your favorite running-related memory? Hood to Coast was the best run I’ve ever done. I got put in a van where nobody knew each other, and we had the best time ever. When you’re that exhausted, sweaty and gross together you somehow become instant friends.

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11. Fill in the blank: I’d love to go on a run with __________. I would love to go for a run with Sarah Brown. Even though she didn’t make it to the Olympics, she trained all through her pregnancy and is a huge inspiration. Anyone who has been pregnant knows that this is not something easily done. She is a great athlete who probably has some amazing mom advice.

Thanks, Debbie! Not only do you inspire us as an active mama, but we also look forward to hearing about your Hood to Coast adventures again this year.

Friends, if you’re interested in being featured here (all levels & abilities welcome), please drop me a line at info(at)kineticfix(dot)com.

Top 5 Things to Look for in a Running Coach

In my previous post, I talked about the fact that I’m now a running coach convert. It covered why, but now we’re talking about how — as in, what exactly does it take to find someone who’s a going to be a good fit?

After all, there’s more to running than just…well, running. It’s as much a mental sport as it is physical, so here are the top five things I considered when shopping around for a running coach:

  1. Credentials – Look for someone with at least one type of professional certification (e.g. RRCA, USTAF, Revo2lution Running) under their belt that covers the fundamentals and mechanics of the sport. Continuing education is also important to they stay on top of the latest industry news, research and trends.
  2. Experience – While not completely necessary, I like working with someone who has firsthand experience and can speak from the athlete’s perspective; it’s especially helpful when explaining abstract concepts and working on the mental game.
  3. Personality – Consider what kind of relationship you want with your coach and what motivates you. Do you need a nurturer or someone no-nonsense, a cheerleader or more of a pragmatist?
  4. Philosophy – Ask about their approach to training to see if it jives with your schedule and lifestyle. Are you heavy into cross-training but working with a coach who believes it takes six solid days of running per week to get you to your goal? If so, you may want to reconsider.
  5. Budget – There can be quite a range here depending on how much access you want to your coach or how much direction and feedback you need along the way. A tip: more hands-on means more expensive, so think about how you work and what makes sense to keep it cost-effective.

Bottom line: There is no formula for a perfect running coach; the best one is simply someone who meets your specific needs, gets you fired up to put in the work and helps guide you safely toward your goals.

And if you decide that a coach isn’t in the cards for you? That’s totally fine, too!

There’s always the option of working out with a group under the guidance of a coach — like Portland Women’s Run Club, for example, if you happen to be in the PDX area 😉

What’s your best tip for meeting your match when it comes to running coaches?

8 Reasons to Hire a Running Coach

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Anyone who knows me knows that I’ve always been an advocate for running. But it wasn’t until recently that I also became a believer in the wonders of a running coach.

I’d soured to the idea after a negative experience back in high school, but fast forward to post-baby, and I needed help busting though a plateau of irregular workouts, fits and spurts of mileage and an overall lack of direction.

Who knew that after 20+ years in the sport, sometimes the answer is as simple as getting out of your own way? So I happily handed the reins over to my coach, who ultimately helped me find my mojo again.

Now I’ve change my tune: Hiring a running coach is totally worth it. And here’s why:

  1. Accountability – No more lame excuses for skipping workouts; you’ve got someone to answer to now, plus they can provide valuable motivation and feedback to help keep you on track.
  2. Health – Not only will a coach keep you in check to help avoid injury, but s/he can also provide tips for better nutrition and fueling (or at least keep you honest about it).
  3. Performance – Instead of relying on trial and error with your training, why not go with a tried-and-true methodology for results? A coach can help you decrease race times, train more efficiently, define realistic goals and keep expectations in check.
  4. Training – Learning the correct cadence of a good training plan (here’s a hint: more ≠ more) is invaluable, plus a coach can help you achieve consistency and push you safely within your limits.
  5. Support – Whether you’re coming back from an injury or just processing a poor workout, it’s always good to have an outside perspective. A coach can offer encouragement, boost confidence and be a sounding board.
  6. Personalization – Because they know where you need to grow, a coach can purposefully schedule in ways to help strengthen your weaknesses.
  7. Restraint – One of a coach’s jobs is protect clients from their worst enemies: themselves. If you have a tendency to get overzealous, caught up in numbers or take on too much too fast, this is critical.
  8. FUN – One of the best parts of having a coach? They do the hard part (thinking), while you get to do the “easy” part (running)! Turn your brain off, focus on the task at hand, and you just might find that elusive runner’s high as you nail that next workout.

Do you work with a running coach? If so, why do you think it’s worth the investment?

 

September Goal Check-In

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Last month’s check-in was about re-prioritizing and not beating myself up about it. So in September I committed to following through on that — not just in words but with action.

So here’s how the past 30 days panned out:

1. Health & Fitness: Ah, glorious sleep. Not that we’re getting a full night’s rest yet by any means, but the fact that I’m only having to get up once or twice is a game-changer. Which is why regular workouts are slowly making a reappearance; more zzz’s means actually having energy again!

2. Training: There’s no competitive racing on the horizon just yet — but that doesn’t mean I can’t scratch the itch just a bit in the meantime. I’m officially on the lookout for some shorter distances (5k/10k) to start testing my legs after the whole having-a-baby hiatus.

3. Community: It’s that time already; we’re winding down our 2016 Team LUNA Chix Portland Run season — but not before celebrating at our last practice on October 24th! We’re also planning ahead to next season and talking about how we can get even better and make a bigger impact.

4. Career: Figuring out my roles as “entrepreneur” and “mom” continues to be a balancing act. I did, however, get some great advice from a colleague: Be the best at what you’re doing in that moment. When doing it all isn’t an option, you do what you can when you can.

5. Life: An infant’s schedule is a moving target. But Wyatt and I have gotten into a pretty good daily routine, and having just that little bit of predictability feels wonderful. Next up, sleep training to nail our nap time routine and middle-of-the-night wake-ups!

In the process of mulling things over this month, I also came to a few realizations about the intersection of endurance athletics and motherhood (which is also, arguably, an endurance event in and of itself!):

#1 – It’s not about you. Whereas my old training days were divided into two segments (Before the Long Run & After the Long Run) there’s no longer time to prep and wait for the perfect moment, let alone take an ice bath and chill on the couch with a protein shake and legs up after. The opportune time for running is whenever you can — and you’re grateful to be able to make the most of any amount of mileage.

#2 – Celebrate consistency. I used to need something to be training for, building toward and looking forward to…but now I recognize the sense of accomplishment in just getting out there and moving regularly. In fact, sometimes that’s even tougher because there’s much less accountability and motivation without a race-day deadline looming.

#3 – Go with the flow. ‘Nuff said. This is pretty much the mantra of any parent because you’ve always gotta be ready to change course and problem-solve on the fly.

#4 – Throw expectations out the window. Again, pretty self-explanatory. Some days you’re on your game, others you feel like a total failure, but it’s the effort that counts most when you’re looking at the bigger picture.

#5 – Define ‘success’ in your own terms. Run your own race, whether it’s completing a marathon or chasing after your kiddo. We’re all here just trying to do the best we can and feel good about it at the end of the day. So cut yourself some slack, and remind those around you to do the same!

Is there anything you’d add to the list?

How I Run: Team LUNA Chix PDX’s Ashly Robinson

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In honor of our second Team LUNA Chix Portland Run season, I’ll be introducing our new team members via this interview series throughout the next few months…get to know these impressive ladies, and come join us for a run Monday nights from 6:30-7:30 pm in Portland! 

Last, but certainly not least, is Ashly Robinson! As one of our most loyal community members last year, it made perfect sense that she’d be joining the ranks of the team leaders this year.

Although Ashly freely admits she’s “not the fastest or the strongest runner out there” (I’d beg to differ; she’s an avid racer who has since taken to the trails and has also been dropping her pace-per-mile like nobody’s business, thanks to interval training), she said what attracted her to our group what that she never once felt like she didn’t belong. And now she wants to share that same welcoming spirit with our new community members as the team continues to grow.

Ashly’s also particularly passionate about raising money for our charity, Breast Cancer Fund, because it’s a cause that has taken too many lives of those she’s known and loved. In fact, she’s spearheading one of our main events for the season, a fundraiser with Orange Theory Fitness — check out our Facebook page for details!

So, without further ado, we’re rounding out this interview series by finding out what makes this all-around fabulous lady tick…

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1. What’s your favorite route? My favorite route really depends on the season. In the warmer months I’m a sucker for the trails, mostly Forest Park, but I don’t discriminate! In the cooler months, I love making a loop on the waterfront paths and enjoying all the city views.

2. What shoes do you wear? I’m currently wearing Nike’s LunarGlide 7.

3. What other run gear can’t you live without? My FlipBelt! I don’t always wear tights that have a zippered pocket, so this helps me carry my iPod/phone and keys without having to carry everything.

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4. What’s your best time-saver or “runhack?” I would have to say getting things ready the day before. Whether it’s a run after work or an early morning race, getting my gear ready just eliminates the “do I have everything?” stress.

5. What running-related thing are you better at than anyone else? I wouldn’t say I’m really better at anything running-related than anyone else, but I do a pretty good job of keeping a good attitude. I’m not the fastest girl on the block, I’ve even finished dead last in a race before, but I don’t let that stop me from getting out there and doing something I enjoy.

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6. What do you listen to while running? If I’m going out for a long run I like to listen to slower paced music to help me not run too fast too soon. This is usually something like Phantogram or Glass Animals, mixed in with some Eminem for motivation. For shorter runs I’m all about upbeat, “top hits” and some more Eminem.

7. What are you currently training for? Right now? Nothing. But I do have my sights set on a half marathon in December, so I guess I better get planning that!

8. What are your recovery & sleep routines like? Recovery isn’t my strong suit. That usually consists of some calf stretching and water/electrolyte intake. Definitely room for improvement there! Sleep, on the other hand, I’ve got that down. I’m an eight hours per night kinda gal.

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9. What’s the best running advice you’ve ever received? It doesn’t matter how fast or slow you are, it just matters that you’re out there trying.

10. What’s your favorite running-related memory? This has to be from my first half marathon. A good friend of mine talked me into running this with her for her birthday, but I was never a runner. At the last minute, my dad decided to do it with me. Not only did I get to complete my first half with my dad by my side, but I also had great friends at the finish to cheer me on! Not to mention this was in Moab, Utah so the scenery itself was incredible.

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11. Fill in the blank: I’d love to go on a run with __________. There are so many people that I would love to run with. For right now, I’d have to say my husband, Sean. He’s done so much to help me achieve my goals and running with him (at his pace) would mean I’ve improved more than I ever thought possible.

12. Anything else you want to add? My dad always told me “we’re burnin’ daylight” when I would lolly-gag in the mornings. So in his wise words, get out there and quit burnin’ the daylight!

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Thanks, Ashly! Thank you for pitching in as a team leader this year; you continue to inspire those around you, and we’re excited to watch you crush yet another 13.1 come December! 

Friends, if you’re interested in being featured here (all levels & abilities welcome), please drop me a line at info(at)kineticfix(dot)com.