Category Archives: Running

Race Report: Portland Trail Series Race No. 2

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Two down, three to go!

This week marked the second installment of the Portland Trail Series, a low-key series of five trail races over the course of five weeks held in Forest Park in Portland. Read about last week’s event here.

The best part? Syreeta, one of our Team LUNA Chix Portland Run members, had mentioned during our Monday night practice that she was thinking of joining us for what would be her first-ever trail race. So, needless to say, I couldn’t be more excited when we saw her at the start line!

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We lined up to get the scoop on the evening’s course, which measured 5.20 miles.

We’d start on Leif Erikson and go up Leif to Wild Cherry, up Wild Cherry to Wildwood, then down Wildwood to Holman, up Holman to 53rd, up 53rd to Birch, down Birch to Wildwood, up Wildwood to Wild Cherry, down Wild Cherry to Leif and Leif to the finish.

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The good news, they said? The course was net zero elevation.

The not-so-good news? It was far from flat, so we could expect a lot of ups, and a lot of downs in return.

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Syreeta’s already a pro on the trails, since she and her husband are avid weekend hikers. Seriously, if you want the lowdown on the most challenging jaunts and most scenic vistas in the area, she’s your go-to gal. 

But since it was her first trail race, we decided to run together and let her set the pace. My goal, I said, was to get her across the finish line A) in once piece, and B) smiling. Her goal was to run as much of the course as possible.

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Wild Cherry, again, did not disappoint. #WhatTheHill

But Syreeta powered right up without stopping, so we chugged along and caught our breaths while enjoying a beautiful downhill section on the back side.

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We kept a solid pace through a number of rolling hills before hitting a pretty long uphill, which I think it was the Holman and 53rd section. After taking the first part at a jog, we rounded a corner and saw it keep going up, up, and away…so Syreeta made what I thought was a great judgment call and started hiking up.

Not only would this allow us to keep moving along at a good clip (a purposeful walk over a long, steep hill can be just as quick and effective as a slow jog), but it’d also allow us to conserve some energy for later.

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I was beyond impressed with Syreeta’s positive attitude and willingness to lay it all out there — her second wind hit with about a mile and a half to go, so we picked up the pace again and headed for home.

Luckily it was all downhill from here…

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Syreeta led the charge to a strong finish; we wound our way back down Wild Cherry and crossed the line with a final time of 58:10.

This even included a quick backroom break about a half-mile from the finish!

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We met up with Ben and got sidetracked as soon as we spotted a booth for Bogg’s Trail Butter, which was nothing short of delicious. It reminded me of my beloved PocketFuel, but instead of a gritty texture from sugar (which can start to trouble my tummy during longer races) this had more of a chunkier/crunchier texture from all the nuts.

My favorite flavor was the Ozark Original, which combines many of the ingredients found in a classic trail mix. Nuts, seeds, raisins, cranberries and a hint of semi-sweet chocolate hit the spot.

Plus, we learned a great new way for prepping food for the trails — spread the nut butter on a flour tortilla, roll it up, then chop into bite-sized pieces. Brilliant!

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Can’t wait to do it again next week! Same place, same time, different route — so stay tuned for my report from race no. 3.

And for more information on the Portland Trail Series in the meantime, click here.

Race Report: Portland Trail Series Race No. 1

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I’ve said it before, and I’ll say it again: There aren’t many places I’d rather be than summer in Oregon. And this week only reinforced that belief, thanks to the Portland Trail Series!

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The Portland Trail Series is a low-key series of trail races held in Forest Park in Portland. Three five-race Series (Spring, Summer and Fall) are held Wednesday evenings from May-October, and each race covers a different, challenging course, ranging from four to six miles.

Here’s the summer schedule:

  • Race 1 – July 15, 2015
  • Race 2 – July 22, 2015
  • Race 3 – July 29, 2015
  • Race 4 – August 5, 2015
  • Race 5 – August 12, 2015

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First up was a 5.98-miler for the kickoff race this past Wednesday. And, as you can see, they stay true to the “low-key” description with a super mellow start — just two tents at the trailhead, plus a few self-serve jugs of water and electrolytes.

Although they capped registration at 150 runners, only 101 people showed up to run (so feel free to come with $20 cash if you want to drop into the next one).

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Ben and I grabbed our bibs and promptly bumped into one of my running buddies (and badass triathlete) Anabel Capalbo who was there to cheer on her college roommate. Gotta love the small-town feel of Portland, especially the endurance scene!

Around 6:15 the race director gave us a quick run-down of the route, complete with a warning to watch out for owl attacks on one of the trails. My strategy for the evening? A) Run it for fun and enjoy the experience. B) Stick close to someone taller, in the event of an angry owl (thanks, Ben! #takingonefortheteam).

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Each race in the series starts and finishes at the gate at the Leif Erikson trailhead. For this first race, we started on Leif Erikson and went up Leif to Wild Cherry, up Wild Cherry to Dogwood, then down Dogwood to Leif Erikson, then out Leif to Alder, up Alder to Wildwood, Wildwood to Wild Cherry, Down Wild Cherry to Leif and Leif to the finish.

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Although I find it tougher to get pysched up for an evening race because I’m used to working out (and racing) first thing in the morning, we really couldn’t have had a more beautiful night for trail running. And after a casual countdown from 10, we were off!

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After about a quarter mile down the main trail, we made our first turn and immediately started climbing up Wild Cherry. As far as trails go, this one turned out to be quite a zinger.

This is also when I felt my recent lack of trail running kick in. We were spoiled in SF with hill training built into nearly every run, and it’s clear that Portland’s flatness has softened me!

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Because of the unrelenting ascent (and, let’s face it, my lack of recent trail training), I had trouble getting my heart rate down and breathing under control for the first mile and a half or so, so we alternated hiking the hills and jogging when it leveled off. After the initial climb, however, we were treated to a lovely downhill on Dogwood and had a blast bombing down the hill to try to make up some time.

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After a series of rollers, there was another climb up Alder (read: more walk breaks!) before the final descent to the finish. Our final time was 1:01:36 — not a record-breaker by any means, but we were satisfied with the roughly 10-minute-per-mile average pace after a rocky start.

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The best part? We get to do it all over again next week! Same place, same time, different route — so stay tuned for my report from race no. 2.

And for more information on the Portland Trail Series in the meantime, click here.

Not a ‘Real’ Runner? Here’s Why I Don’t Believe You

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This is a re-post of my latest Huffington Post article, which went live yesterday. It’s written with love for anyone who has dabbled (or wants to dabble) with running, and I thought it was worth sharing here, as well! 

Running can be a bit of an enigma. And I get it; it’s so simple — lace up, head out the door — yet so… complicated. From finding properly-fitting shoes and figuring out nutrition on long runs to way too much information about bodily functions and finding motivation for mile after mile, I can see how there may be a few barriers to entry when comes to joining the ranks of the fleet of feet.

But when did the world’s most accessible sport become something with which people are apprehensive about owning their affiliation?

Case in point: Each Monday night I coach a group of fantastic ladies through Team LUNA Chix. Our local teams in the program include women of all levels, from beginners to casual competitors. The goal is to bring women together to learn a new sport, stay active and encourage other women in their communities to participate in the fun. We train, compete and support each other, while fundraising for our non-profit partner, the Breast Cancer Fund.

Since we’re in our first year in a new city (Portland!), we’ve been actively recruiting. There’s always a lot of interest as we chat about the need for women to get out, get active and set an example for others. We talk about how they’ll meet new people, break a sweat, share some laughs and, heck, even end each of our workouts with snacks.

I get enthusiastic nods and smiles. Yet, when the rubber running shoe hits the road, those grins fade and are replaced by words I’ve heard countless times now:

But I’m not a runner.

Every time I hear that phrase, it feels like a punch in the gut. I love running, and I so badly want others to experience how empowering it can be. Granted, not everyone wants to run… but if you do want to learn, you should never feel the need to downplay your status until (you think) you’re fast/thin/athletic/whatever enough to be able to engage in it with others.

Do you want to know the secret to being able to call yourself a ‘real’ runner?

Get your butt out there and RUN.

There’s no pill to pop, credential to earn or magic formula to decipher in order to become a “real” runner. You don’t have to hit certain milestones in pace, mileage, events completed or years under your belt to qualify. Also, each runner’s body is unique and will react so differently to running that only YOU can be your own expert — finding the shoes that feel good on your feet, the fuel that won’t upset your gut, which distances are your sweet spots, etc.

The process itself is a simple one: Start at Point A and run to Point B. Even if the distance between the two is a few blocks and you take three walk breaks (true story; that’s how I began). Congratulations; you are now — officially, I might add — a runner.

Why? Because running — and being a runner — is as much a state of mind and an attitude as it is putting one foot in front of the other and moving quickly. It transcends time and space and distance and pace.

Yes, it will downright suck sometimes when you miss your goals, get random injuries or just have an “off” day. You’ll have bad workouts that come out of nowhere, you’ll deal with odd aches and pains and and you’ll be disappointed in yourself every so often.

But you know what sucks even more? Robbing yourself of the opportunity to try it on for size because you’re worried about being judged by others (we’re all up in our own heads anyway).

And as you learn to connect with your body in new ways and become more self-aware and appreciative of the feedback you get from this beautiful machine you’re operating, you’ll also realize that running becomes less about the act and more about your approach towards it. Fast or slow, gracefully or awkwardly, long or short, alone or together — it all counts, as long as you’ve got a good attitude and are willing to give it a go.

Yes, there’s a certain level of comfort that comes only with time, patience and practice. But in the meantime, you should never feel as though you aren’t seasoned enough to be able to embrace the sport and call it your own. That’s the absolute best part about it — the community.

So before you start going down the path of reasons why you shouldn’t do it (starting from scratch never feels great) or can’t do it (there’s so much to learn), just stop. Caving in to the voice in your head only feeds into a self-fulfilling prophecy of failure.

But if you’re genuinely curious about running and open to a world of new — and rewarding — experiences, there are two things to do immediately: First, recognize that any pain is manageable, fear is irrational and pledge to yourself that neither will stand in your way. Second, lace up those shoes, head out the door and repeat after me:

I’m not a runner… yet.

How I Run: Team LUNA Chix PDX’s Sharlene Murphy

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In honor of our inaugural Team LUNA Chix Portland Run season, I’ll be introducing my teammates 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 (click here for details)! 

Meet Sharlene Murphy, another fabulous member of our inaugural LUNA team. If you see her at practice, feel free to ask her about her “dogter” or chat about one of her many weekend adventures (she’s got the lowdown in everything from local camping to climbing Mt. Kilimanjaro) — but whatever you do, don’t let her bright smile and easy-going attitude fool you; once the gun goes off, this woman is a lean, mean running machine.

A family medicine doc by day, Sharlene’s an avid yogi who enjoys camping, hiking, snowshoeing, running and cycling, among a host of other outdoor activities (just try and keep up!) in her spare time. Oh, and did I mention that she’s currently working on a new addition to Team LUNA Chix Portland Run, coming in a few short months?

That’s right, Sharlene may be running for two at the moment (congrats!!), but that certainly isn’t holding her back. Fresh off a shiny new 10K PR back in April at Bridge to Brews, she then went on to run a blazingly-fast race at the Portland Rock ‘n’ Roll half marathon in May.

And although she’s not training for anything else major this season, event-wise, Sharlene is setting a great example for a healthy, balanced and fit approach to pregnancy. We can’t wait to meet her mini training partner later this year!

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1. What’s your favorite route? Anything by bodies of water — rivers, lakes or ocean. Or mountains! I really love running the Springwater Corridor on a Saturday or Sunday morning. It is filled with runners of all shapes, sizes and speeds — everyone is quick to give a smile, nod and wave as you go by. I love our tribe of runners.

2. What shoes do you wear? I have been wearing Brooks for the last three years. Currently I am in the Ghost 7’s, but previously wore with happiness the Defyiance. I have also donned Asics, Nikes, New Balance — you name it! I am lucky to have a neutral gait and stride (knock wood) so I feel like there are a lot of good options out there for me.

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3. What other run gear can’t you live without? I’m most recently obsessed with my GPS watch — the Polar M400 — and my running belt — FlipBelt. I also cannot imagine running without my gloves in cold weather.

4. What’s your best time-saver or “runhack?” My runhack is probably one on race days. When I am able, I like to bike to my race. It makes for a more convenient commute to a sometimes very busy race location. It also warms up my legs and body in a different way than jogging does.

5. What running-related thing are you better at than anyone else? Also race related: I love to cheer on the spectators (especially the ones cheering) at road races. There is nothing better than getting encouragement during a race, regardless of who it is from. I am grateful for those who show up and give support! Insider’s secret: if you cheer for them, THEY CHEER LOUDER!! Such a boost!

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6. What do you listen to while running? My running playlist is my only shameless, guilt-free music time — whatever I like, regardless if it is couth or not. Spinning these days is Sean Paul, Bon Jovi, Luke Bryan, Beyonce, Stevie Wonder, Paramore, Miley Cyrus, The Turtles and Kayne West.

7. What are you currently training for? No big events in the immediate future. I like to do longer races in the spring and fall when the weather is cooler. I have some shorter distance events planned for the summer (love the Bowerman 5K). Just running for the health of my life right now. This also allows for more cross-training.

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8. What are your recovery & sleep routines like? Since completing residency a couple years ago (I am a family medicine physician), my sleep has FINALLY returned to near normal. Before, I was oscillating between being up for 30 hours straight to sleeping for 18 hours to recover. Now I get a reliable 7.5-8 hours every night, and I am a more reasonable person to be around. I like to recover from a long run or race with a good meal and a movie on the couch.

9. What’s the best running advice you’ve ever received? Run the mile you are in.

10. What’s your favorite running-related memory? I was fortunate to participate in Hood to Coast in 2012. What an experience!

I’ll never forget my second leg – somewhere between St. Helens and Jewell, in the middle of the night with a clear sky filled with thousands of stars…and I was all alone. Although the moon lit my way a bit, it was joyful (and a bit unnerving) to run with very little visibility — all I could focus on were my immediate steps.

Fun fact: Sharlene has climbed Mt. Kilimanjaro and Mt. Kenya!

Fun fact regarding another active memory: Sharlene has climbed Mt. Kilimanjaro and Mt. Kenya!

I will also never forget my state-qualifying 1600m race as a junior in high school. It was starting to lightly drizzle, the sun was setting and I was coming around the final 200 meter stretch.

My entire track team was on the edge of the track cheering on myself and my teammate (as we were leading the pack), and I just remember getting this sudden surge of endorphins and confidence and the two of us went on to beat our biggest rivals in the race! We felt like we were on top of the world!!

11. Fill in the blank: I’d love to go on a run with __________. My high school cross country and track coach. He really encouraged me to pursue long-distance running. Its partly because of him that I still love running today — fifteen years later.

Thanks, Sharlene! Can’t wait to meet our newest addition to Team LUNA Chix in just a few short months. 

Runner friends, shoot me a note — info (at) kineticfix.com — so I can feature you, too!

June Goal Check-In

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Giving Mary, leader of NoPo Run Club, a Team LUNA Chix Portland Run sandwich!

Ah, summer, what power you have to make us suffer and like it. ~Russel Baker

Portland’s summer has not only arrived early (I’d been warned to expect rain off and on until the 4th of July), it’s also already kicked into high gear and promises to be one for the record books. In fact, rumor has it that this heat wave is likely to last well into early July and may end up breaking records for longevity, as well.

For example, last Saturday morning’s low at Portland International Airport was 71 degrees. This is the first time PDX has ever recorded a low in the 70s in the month of June.

Not that I’m complaining; I actually like the heat, and I’m thanking my lucky stars that my first year in Oregon has been a mild one when it comes to lack of rain. But it does make outdoor workouts a bit more tricky, so early mornings and advance planning have been key when it comes to sticking to my 2015 goals.

Wondering what this is all about? Read more on the five goals toward which I’m working this year.

Here’s the latest on my progress:

1. Seeking Balance

If there’s one thing I’ve learned, summer in Oregon means one thing: BERRIES! And taking into consideration the amount I’ve consumed thus far, I’m quite shocked I haven’t pulled a Violet Beauregard and morphed into a giant blueberry.

If there’s a second thing I’ve learned, it’s that summer in Oregon also means another thing: ALLERGIES. Spending an afternoon in the strawberry patch on Sauvie Island was totally worth it, even if I had to take Zyrtec for the next two weeks to keep from being a puffy, wheezy mess.

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And although I’ve started to hear the all-too-familiar siren song of fall marathon training, I’m trying to ignore it and stay focused on the present: Bouncing back from injury and enjoying that process before I sign up for my next major undertaking.

Luckily, Ben’s on board with this plan and has made it his mission to keep challenging us with weekend hikes that are as breathtaking in scenery as they are in elevation.

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2. Training Smarter

The biggest revelation — and relief — this month came from finally solving the mystery of my SI joint pain!!! I happened to overhear one of my trainer’s other clients complaining of similar symptoms and that his PT said kettlebell swings were the likely culprit. A-ha!

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Since he’s not a runner and the only common denominator in our workouts is kettlebell work, I decided to back off from swings to keep from jarring my pelvis. It’s been almost a month, and I’m happy to report that the pain has all but subsided during runs, so consider this my PSA if you’re having a similar issue!

3. Facing Fears

Swimming. My 2015 nemesis.

As I sit down to reflect and write my recap each month, I always cringe when it comes to this part. Yes, I’ve been in the pool a few times since my last update; no, I haven’t taken any of the steps needed to actually improve my technique and comfort level.

But that may have changed this past weekend. I was so inspired by watching Ben and friends in the Pacific Crest long course triathlon that I decided to re-commit to getting my ass to the pool.

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And Mary Anne, the swimmer from the women’s relay team (who kicked butt, by the way, and is training for a 5K swim later this season), graciously offered to get in the water with us and give Ben and me some pointers, so we’re going to set some dates and get moving on this.

Baby steps, right?!

4. Pushing Myself

My proudest moment this month came in the form of work: namely, launching my new company, Pulse Creative. After spending the past few years part-time for a start-up with freelance gigs on the side, I finally decided to make it official and fully align my passion (health, fitness and wellness) with my livelihood (helping people tell stories through PR, marketing and social media).

Just as coaches recognize potential and guide athletes to greatness, my goal is to work directly with small business owners to define challenges, recognize opportunities and help them develop the critical skills to be competitive and relevant in their respective market.

So if you happen to hear of anyone looking for help, I’d really appreciate it if you’d send them my way 🙂

5. Giving Back

Last but certainly not least comes Team LUNA Chix Portland Run. An extremely close second in terms of proud moments this month came in the form of being nominated for the Foot Traffic Women’s Hall of Fame for encouraging women to get active and providing a non-competitive environment in which to do so.

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Not only am I humbled at being included in the group they assembled — seriously, there were some pretty amazing competitors, coaches and local legends in there — but it also makes my heart happy to be able to contribute to the women’s running community here in Oregon.

And great timing, too, as we’ve been seeing some terrific attendance and momentum at our weekly workouts, so please come out and join us if you’re in the Portland area. We meet at 6:30 p.m. at the Duniway Park track — and all levels are welcome, both walkers and runners.

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Check out our Facebook, Twitter and Instagram accounts for more info!

How are your 2015 goals coming along? 

Race Review: Pacific Crest Weekend Sports Festival

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Each year, during the last weekend in June, athletes, their family and friends, converge on beautiful Central Oregon to take part in the Pacific Crest Weekend Sports Festival. Pacific Crest is known as the “jewel of multisport events in the Northwest” and it has become a traditional destination race for athletes from across the nation, as well as from across the globe.

Ben and Nick checking out the swim and setting up the bike transition.

The night before: Ben and Nick checking out the swim and setting up the bike transition, respectively.

We’d heard great things about the event, so Ben jumped at the chance to test his mettle at two-thirds of the half-iron distance. He’s toying with the idea of making the jump up from Olympic distance in his next race, so this was the perfect opportunity to do a trial run on the swim (1.2 mi) and run (13.1 mi) portions.

Swimmers (Mary Ann & Ben) and cyclists (Sara & Nick) getting ready on race morning.

Swimmers (Mary Ann & Ben) and cyclists (Sara & Nick) getting ready on race morning.

Our friend, Nick, was covering the bike (58 mi) portion of their relay. And we were joined by a few more friends who formed an all-female relay team: Mary Ann (swimmer), Sara (bike) and Britt (run).

The elites in the water, inching toward the first buoy as they prepare to take off.

The elites in the water, inching toward the first buoy as they prepare to take off.

I was excited to be able to play sherpa for the day; Ben’s supported me at so many races, I’ve got a lot of work to do to return the favor! Plus, it’s also worth mentioning that race-day temps were predicted to be approximately the same as the surface of the sun (100+ degrees)…so needless to say, although I was feeling a little antsy to be not racing, I got over it pretty quickly.

Mary Ann's and Ben's relay heat entering the water.

Mary Ann’s and Ben’s relay heat entering the water.

For as many events and participants in the weekend’s activities, I’ve got to give it to the organizers for keeping everything — and everyone — running safely and smoothly in conditions that were becoming less than ideal over the course of the day. On the swim, for example, their mantra was “for every 10 people who go in, we want to count 11 coming out,” so they did manual counts to double-check the numbers and make sure everyone emerged ok.

Sara headed out on the bike.

Sara headed out on the bike.

Another tough leg to provide much support (beyond intermittent aid stations) is the bike. By this time it was starting to heat up and get muggy, so both our cyclists decided to err on the side of caution and carry extra water in camelbacks in addition to multiple bottles on their bikes.

Nick getting ready to tackle 58 miles.

Nick getting ready to tackle 58 miles.

While they cycled around Sunriver, I took the swimmers back to our rental house to change and refuel. Ben also had to get ready for his second leg — the run — which would likely take place in the hottest part of the day.

Ben and Mary Ann take a breather after their swim.

Ben and Mary Ann take a breather after their swim.

Showers and snacks done, we made our way to the bike-run transition, which was closer to the Sunriver Village. Sara and Nick finished within a 15-minute span; their runners got tagged in when temps were nearing 90, and we were just hoping that the cloud cover would hold for a few more hours.

Nick, done with the bike, coming in to tag Ben back in for the final leg.

Nick, done with the bike, coming in to tag Ben back in for the final leg.

Ben had a strong start, but the sun began to burn off quickly as the temps crept further up. Later, both he and Britt raved about the course support, however, saying that there were extra aid stations with ample water and people spraying down the athletes in between.

Ben starting the run: 13.1 miles to go!

Ben starting the run: 13.1 miles to go!

Thanks to that support nearly every mile along the course, both Ben and Britt finished strong despite the beating sun. As Ben crossed the finish, he was handed an ice towel and ushered to a shower tent for cooling — again, the organizers did a fantastic job of making sure they took care of the athletes!

Ben crossing the finish line in the heat of the afternoon.

Ben crossing the finish line in the heat of the afternoon.

It was definitely a tough race — both in course and in conditions — but the majority of people were coming across the finish line looking far less beat up that I would have thought, so that was impressive. And the volunteers were nothing short of amazing, braving the heat to help keep participants safe.

Team Your Pace or Mine: Sara, Mary Ann and Britt

Team Your Pace or Mine: Sara, Mary Ann and Britt

After our crew all finished, we met up in the Sunriver Village pavilion so they could rehydrate and dive into the post-race smorgasbord of food. There may have even been some talk about signing up again next year, as well as targeting a few more events in the meantime…#triathleteprobs.

Team Tri and Stop Us: Nick and Ben

Team Tri and Stop Us: Nick and Ben

If you’re interested for next year: Pacific Crest events begin Friday morning, with the competition and fun continuing into Sunday afternoon. The full weekend includes Tour de Crest Bike Tours, Long Course and Olympic Triathlons, Endurance and Olympic Duathlons, Marathon, Half-Marathon, 10k, 5k and three kids events — and we all give it our stamp of approval!

So proud of all the racers for completing their portions - safe and strong - despite the conditions!

So proud of all the racers for completing their portions – safe and strong – despite the conditions!

For more information, check out the Pacific Crest Weekend Sports Festival website here.

Are there any can’t-miss events on your calendar this summer?

How I Run: Team LUNA Chix PDX’s Kristin Minto

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In honor of our inaugural Team LUNA Chix Portland Run season, I’ll be introducing my teammates 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 (click here for details)! 

As a fellow dog-lover, runner and wine connoisseur, there was no question that Kristin Minto would make a great addition to our core Team LUNA Chix Portland Run group. She and Ben go back to their days as OSU Beavers, but it wasn’t long after we moved to Portland that I was plotting to get her to convert from orange and black to (LUNA’s) yellow and blue.

When Kristin’s not working alongside oral surgeons by day, you can find her getting her cardio fix at Burncycle, working on her conditioning at The Edge, hitting the philanthropy circuit (she’s on the board of the Children’s Cancer Association here in Portland) or cuddling her adorably-gigantic pooch. She’s just one of those incredibly-inspiring people who seem to have found 27 hours in day and make the most of each and every one of ’em.

After dominating the Rock ‘n’ Roll Portland half marathon this spring, Kristin’s also started training for her first 26.2 at the Portland Marathon this fall. I see quite a few long runs in our future, and predict a few good stories in the process, so you’ll have to stay tuned…

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1. What’s your favorite route? We are so fortunate to have Forest Park located right in the heart of our city that I would have to say my favorite route would be a good ‘ol trail run. Aside from it being beautiful, I like to mix up my training so I’m not just road running 100 percent of the time.

2. What shoes do you wear? Brooks

3. What other run gear can’t you live without? My iPod loaded with great music!

4. What’s your best time-saver or “runhack?” If I’m running short on time and can’t get a decent run in, I run stairs. There are a couple sets of stairs in the West Hills and near OHSU that I frequent.

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5. What running-related thing are you better at than anyone else? Ooh boy… Not sure on this one! I would say I’m probably better than most at dodging the photographers during races. I’m not a big fan of having my picture taken mid-race. However, I usually get a good laugh out of the ones that do get snapped. They really know how to capture some doozies!

6. What do you listen to while running? Everything from Pitbull to Guns N’ Roses as long as it has an upbeat tempo. There is nothing like a playlist loaded with upbeat music to put a little kick in my step when I’m feeling a little sluggish or unmotivated for a run.

7. For what are you currently training? The Portland Marathon.

8. What are your recovery & sleep routines like? I will admit that I could be a little better in the sleep department just because it seems there aren’t ever enough hours in the day. I try my hardest to average seven hours a night, though.

Hydration and foam rolling are typically part of my recovery routine, and if it’s a post-race recovery, I can usually be found rewarding myself with a mimosa and brunch!

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9. What’s the best running advice you’ve ever received? “Listen to your body.” It’s so true. Sometimes if I feel like I can’t catch my breath or just feel “off,” I will pull out my earbuds and just asses my breathing and what’s going on while I’m running. I can usually straighten out whatever is going on and get into my normal groove.

10. What’s your favorite running-related memory? Running my first race and crossing that finish line for the first time. It’s so rewarding and such a great feeling of accomplishment!

11. Fill in the blank: I’d love to go on a run with __________. My pup Oscar.  I would love to go on runs with him more often, but he’s a big boy and tuckers out quicker than I do, so I only take him on 3-6 milers.

It gets a little embarrassing when we come to a stop light and he lays down on the sidewalk at an intersection for a break…. Like EVERY intersection!

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Thanks, Kristin! Can’t wait to hit up some trails, long runs and, oh, maybe even tackle a relay together this summer. 

Runner friends, shoot me a note — info (at) kineticfix.com — so I can feature you, too!

May Goal Check-In

TLCLJclinic

What a whirlwind month! Our first LUNA clinic in the books, a few Pacific Northwest adventures, an uptick in work, some Midwest travel, plus baby and birthday celebrations made for one heck of a busy May.

But as I sat down to reflect on the past 30 days, I realized that this month was less about missing the mark on the original plans I had laid out for the year — and more about how the goals themselves are evolving as the months go by.

Wondering what this is all about? Read more on the five goals toward which I’m working this year.

Here’s the latest on my progress:

1. Seeking Balance

Back in January, my definition of “balance” really meant figuring out how much I could fill my plate without it overflowing. One main component of that was running — training and racing and everything that comes with it.

But as the months unfold, I’ve accepted that there’s going to be a natural ebb and flow in my relationship with running, and I’m enjoying seeking a different kind of balance with a range of activities. Instead of planning my weeks around races and trying to fit everything else in between, I’m fitting runs into my weeks where it makes sense.

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2. Training Smarter

How is it that I can feel awesome on a nine-mile hike up Mt. Hood with 4,000+ feet of elevation change, yet as soon as I head out the door to do a measly three-mile run, my SI joint starts protesting?!

One of my biggest frustrations that I’m working through is not being able to focus on running speed or distance as much as I’d like this year (so far). But rather than continuing to fight it, I’m (finally) learning to give in and fine-tuning my efforts other areas, such as hiking, biking and strength training.

Pooltime

3. Facing Fears

In other news, I’m back in the pool! Well, I’ve been in a grand total of…twice since my last update…but it’s a start, right?

And as much as I was dreading my first session back, it was just like they say about riding a bike. After a few laps I found my groove, so now the trick is just remembering that feeling and being more consistent about carving out time to get in and practice.

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4. Pushing Myself

I’m also learning that, just as “balance” can have different meanings, so can “pushing yourself.” As in sometimes it’s physical front, sometimes it’s emotional and sometimes it’s mental.

But rarely do (or should!) all three happen at once.

So while racing has had to take a temporary back seat, I’ve been forging ahead in other areas — namely work and some exciting projects coming up. More on that soon! 

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5. Giving Back

This past month was all about getting out and about in the Portland community — a place I’m so proud to be able to call home. We had our first Team LUNA Chix clinic with the ladies from Zest Nutrition (and raised $300 for Breast Cancer Fund), the SweatPink crew hit up NoPo Run Club for their anniversary run, and I’ve continued making my rounds to meet with local studio owners.

We’re getting the wheels in motion for more charity events (spin-a-thon, anyone?) for LUNA, so stay tuned. But in the meantime, we’re calling all local Portland ladies to join us for our free weekly workouts on Monday nights at 6:30 p.m. at the Duniway Park Track in Portland; all levels and abilities are welcome.

Check out our Facebook, Twitter and Instagram accounts for more info!

How are your 2015 goals coming along? 

How I Run: Team LUNA Chix PDX’s Natasha Henderson

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In honor of our inaugural Team LUNA Chix Portland Run season, I’ll be introducing my teammates 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 (click here for details)! 

Introduced through Jamie, our mutual friend and running buddy, Natasha Henderson (aka Tasha) and I hit it off immediately over a double date with our husbands at a local brewery last summer. While the boys chatted about their shared obsession with love of all things Boston, us gals bonded over our own favorites: long runs, good beer, hard laughs, curly hair and delicious meals.

So when it came time to create this year’s Team LUNA Chix Portland Run, Tasha was a natural choice. She’s the brightest ray of sunshine on those cloudy Portland days — an embracer of life, healthy cooking and a good farmer’s market; a blogger who runs marathons, skis double black diamonds and climbs rocks.

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Tasha’s one of those people who not only shows up, but each time she does, she brings her A game. Whether it’s concocting recipes in her kitchen, “runching” along the waterfront, being a hostess with the mostess or meeting up for mid-week workout dates, her enthusiasm is only surpassed by her warmth, which makes her an incredibly inspiring person to be around (not to mention she’s on my short list of belay partners who I trust to literally hold my life in her hands as I scale a 55-foot-high wall).

Tasha started running in junior high school, and says she’s been hooked ever since. She prefers trails over roads and is looking forward to running her first trail half marathon this year.

If she’s not navigating her way through Forest Park, there’s a good chance you’ll find her grabbing a quick lunchtime run along the waterfront in downtown Portland. And as far as favorite mid-run convos go, Tasha’s topics of choice range from peanut butter, skiing at Mt. Hood, lip gloss, hiking and camping to cooking a good meal for her friends and family, food blogging, used book stores, yoga and coffee!

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1. What’s your favorite route? I love catching a run on the Portland waterfront during the week days. At least once a week I like to go there to squeeze in four to five miles at lunch. It’s such a beautiful loop, and on a sunny day and it energizes me for the afternoon to come.

2. What shoes do you wear? Right now I am running on hot pink Nike Air Zoom Vomeros! Before that, I was running on Asics. I’m due for a new pair of shoes soon, so we will see what the future brings!

3. What other run gear can’t you live without? I’m not sure if it counts as “gear” but I absolutely love using the Strava app. It makes it easy to track and log my runs, plus I like that I can follow my running buddies and see what type of running mischief they’ve been getting into.

4. What’s your best time-saver or “runhack?” I’m all about planning ahead and always trying to think of little things I can do to make my day (and running) easier. I am NOT a morning person, so for early morning runs or races, I literally lay out every single piece of clothing that I will wear the next morning, set the coffee machine and even prep breakfast. Not only does it save me time, but it also keeps me from forgetting something!

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5. What running-related thing are you better at than anyone else? I’m not sure if I’m better than anyone else at it, but I am I’m great at saving a little bit so I can kick into high gear at the end of my run and finish strong.

6. What do you listen to while running? I am totally indiscriminate about my running music. So much so that sometimes I’m a little embarrassed if a song from my running mix comes on when there are others are around. Really, I’ll listen to anything with a good beat that keeps my feet moving. When I am in a running slump, I download a few new songs and they usually motivate me to get me out the door.

7. What are you currently training for? I am so excited for the Trail Factor Half-Marathon! This is my longest trail race distance so far, and I’ve been very dedicated to my training. After this I’d love to do a trail marathon, and maybe even a 50k!

8. What are your recovery & sleep routines like? Sometimes I have some tummy troubles after long runs, so my recovery planning starts pre-run by keeping my pre-run fuel simple. My favorite pre-run breakfast is a cup of coffee and banana with a little Chia Seed Peanut Butter Bliss (if you love peanut butter – you’re going to love this stuff!).

After my run, I like to put my legs up, re-hydrate and then re-fuel with something easy to digest. I am working hard to get more sleep, especially now that I am training for my race, but it’s still something that I struggle with because I am a total night owl. I definitely notice an improvement in my performance (and in everything) when I get a full seven or eight hours.

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9. What’s the best running advice you’ve ever received? Very recently on an especially hilly nine-miler, my good friend Jackie told me to take five quick steps after I got to the top of every hill. It kept me from pooping out at the top and helped me keep my pace steady.

10. What’s your favorite running-related memory? In junior high school, I had an especially great performance during a race at an away track meet. I was sitting in the bleachers after the race — not feeling very well — when some cute guys came up to talk to me. One of them said something like “great race,” and as soon as the words were spoken I proceeded to puke all over the place.

I still vividly remember the look of horror and disgust on their faces before they walked away. At the time, I was horrified but looking back as an adult, I find a lot of humor in the whole situation. Plus, after relaying the story to my mom, she felt so bad for me that she bought me a brand new two-piece swim suit!

11. Fill in the blank: I’d love to go on a run with ______. Lauren Fleshman.

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12. Anything else you want to add? Check out my blog, Tasha’s Dish, for recipes, meal prep ideas and my musings on running and working out!

Thanks, Tasha! Can’t wait to hit the roads, the track and the trails with you this season, along with other sweaty endeavors, I’m sure 🙂 

Runner friends, shoot me a note — info (at) kineticfix.com — so I can feature you, too!

5 Surprising Myths About Running Socks

Source: Runner's World

Source: Runner’s World

Too often we’re seduced by the lower price of a product that invariably costs more over the long haul. – Bill Howard

What is the single most important piece of equipment for runners? If you said shoes, you’re close – and like many of your fellow pavement pounders, you’ve probably invested a good deal of time and money in finding the perfect pair.

But as the only source of protection between your feet and a potentially run-crippling blister, socks can mean the difference between a triumphant or a terrible outing, even in the highest-quality footwear.

I wrote a while back about some of the best socks for runners, but with a mind-boggling number of options available, how do you pick the pair that’s best for you?

Gus Blythe, founder of Drymax Sport Socks, was kind enough to weigh in on a few of the common myths about sport socks; he’s made it a mission to keep athletes’ feet happy and give them one less thing to worry about when training and racing.

So…let’s talk socks, people!

Myth #1: What you see is what you get

Contrary to what most of us probably think, socks are not to be used exclusively as decorative ornaments or as a way of helping to compensate for the imperfections inside of shoes; rather, they are standalone pieces of equipment and should be evaluated as such.

Simply put, pretty socks may be easy on the eyes but could very well be hard on the feet. It’s important to remember that feet are blind when shopping, says Blythe. After all, how much will you care about the color or logo on your socks mid-race?

Myth #2: Soft in your hands means good to your feet

When I’m sock shopping “soft” is one of the top criteria on my list – but what feels heavenly at first touch doesn’t necessarily indicate high quality, so dive deeper and look at what the sock is made of to be sure you’re not being sold smoke and mirrors.

“Many manufacturers use a fabric softener so their socks feel soft on the shelf to your hands,” says Blythe. These socks will work better after they are washed once, but may feel different afterwards, as opposed to brands such as Drymax, which Blythe says are softener-free and race-ready out of the package.

Myth #3: One style fits all

Unfortunately, just as there is no hard and fast formula for choosing the ideal running shoe (I’ve shifted loyalty among several different brands since taking up the sport nearly two decades ago), choosing a type of sock tends to be part art, part science — so prepare to experiment a bit in order to find a good fit.

For example, if you wear orthotics or insoles, you’ll probably need to look for a thinner sock with more protection in potential trouble spots, whereas a runner with narrow feet might want a bulkier sock to keep feet from shifting in shoes.

But regardless of your situation, remember that every foot is different, and what works for one person may not work for the next, so take into account these personal preferences when shopping.

Myth #4: Price is an indicator of quality

When buying socks, it’s better to think in terms of value instead of price. And even though we’ve been trained as shoppers to equate high price with high quality, it’s more important to consider the fabric and features versus getting caught up in the marketing magic.

Fewer bells and whistles might work for a quick workout or light cross-training, but do your homework if you’re looking for socks that will last for the long haul. Alas, there are no shortcuts, and what you skimp on at the register your feet could end up paying for in the end.

“If you think you can find the best sock by looking at price or by the best-known brand, you’re wrong,” says Blythe. “It’s foolish to pay too much for a sock, but it’s worse to pay too little.”

Myth #5: You’re not a real athlete if you don’t get blisters

In the past, we’d applaud runners who were able to forge on despite having horrible blisters. But thanks today’s new sock fabrics and technologies, athletes can continue to push their limits more comfortably — racing smarter, not just harder.

That means taking proper precautions to prevent blisters in the first place, which requires feet to be kept as dry as possible. And while many socks provide adequate protection for a few miles, the addition of sweat and repetitive movements over many miles, plus shifting up and down hills, makes blister prevention an increasingly difficult task for non-specialized socks, says Blythe.

“Choose your socks wisely,” he cautions. “Your feet depend on it.”

How do you keep your feet comfy for the long haul (and those long runs)?