Tag: running

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Happy New Year -Half

We are officially half way though 2021. Now is a great time to do. “”Map Check” on your ‘21 goals and objectives. Are you on track, in the weeds and need to course correct, or ahead of plan?

Take a minute to evaluate and maybe even scrap the old plan and create a new one. The point is check in, evaluate, determine if you are where you want to be and then do something about it.

For me, I am happy with where I am at the halfway point of the year in my health and fitness. I am on track to get 1,200 run miles and 6,000 bike miles which are my ‘21 goals. I have made a huge effort to foam roll and stretch this year and it has made a significant difference.

Take away- do your personal map check and make necessary adjustments.

Our Father’s Day workout at Red Rocks Denver
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Workout Variety – Point to Point

I have no problem staying motivated to run and ride. But without being able to add in organized events I have found ways to create my own challenges.

One way I have found is to do point to point runs. You need a way to get back, hopefully a friend will cover you but this opens the door to all kinds of new adventures.

This last Sunday I did something I have been wanting to do a while and that is to get into the hills by my house and run a to the end of the trail. It’s only 8 miles but the elevation gain made it very challenging. Link to my Strava

Point to point trail run

If you are looking to create a challenge for yourself consider a point to point adventure.

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Happy Earth Day

I wanted to do a little something to commentate Earth Day so I decided I would do a trash pick up on my favorite run course this morning. I am blessed to live in an amazing place but there is always a little work to do.

If we all did just one small gesture in the next few days it would have a huge effect. Who knows what the multiplier effect could be.

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Sharing Year End Stats

I am proud of how my numbers ended up for 2020. I had a few months where I had physical challenges running but I was able to overcome them and have a pretty good run year.

I am most proud of my bike year 🚴🏼‍♀️. For the first time ever I rode over 6,000 miles. Some of that was due to run injury and part was due to COVID and sheltering in place. Thankfully I have able to ride consistently.

2020 Run and Bike Stats

I’ll be looking to do the same kinda numbers this year with my focus on staying healthy. Keys to success? Hydrate, eat well, stretch and be smart.

I wish you a successful workout year. I hope you have taken a minute to think about what your goals are and how you will get it done.

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The Last Race of 2017

ALS Logo

By Ralph —

My last race of the year was the Rock n Roll Half Marathon in Las Vegas. This was a very special race because we participated as part of a fund raiser for Team Quest for ALS, a fundraising branch of Augie’s Quest. With the help of ClubSport associates, members and vendors we were able to raise over $60,000 to fund research.ALS Vegas Start

This was particularly rewarding because it was a true team effort. Everyone stepped up to support the cause. We even had other large athletic clubs from around the country that participated in their own fund raising. I am very proud to be associated with the outstanding leaders of the The Atlantic Club, VIDA Fitness, and Greenwood Athletic Club.

 Participating in a race where the focus was far beyond me and my own fitness goals was awesome. The commitment of the Augie’s Quest team and all participants was truly inspiring.

My challenge to you for 2018 is to do a fundraiser race on some level. Find a race you want to do and a charity you want to support and make the commitment. It always helps to drag a few friends into the mix. I think you will find the experience gratifying.

ALS Group

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Running Chicago

By Ralph —

There are a lot of ways to celebrate your birthday, and running a marathon probably isn’t at the top of most people’s list. But it is mine! And getting to run in the 40th annual Chicago Marathon was such a gift. The event staff did an amazing job of keeping everything safe and organized.  The spectator support throughout the course was amazing. It was great to see so many enthusiastic people out supporting their loved ones and everyone else.

This race was particularly special to me because Elizabeth and both of our kids were there to share the weekend and the whole race experience. In fact, the three of them ran in the 5K race the day before the marathon. What great memories I have of the three days we had together in Chicago!

Elizabeth and the kids are very experienced race spectators and they take supporting me during a race to the next level. In Chicago, they managed to log 11 miles themselves on race day tracking me around the course. Through some very careful strategizing (and tracking on Find My Friends, Strava and the race app), they saw me at miles 1, 3, 13, 17 and 25. Each time I saw them I got a little energy boost and pep in my step.

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Post-race birthday celebration at Ema in Chicago

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Excited to see my family at mile 3.

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Very excited to spot my family along the race course.

My philosophy is any time you get across the finish line in a race it’s a success. As I was running through the dog miles of 15-20 I was reflecting on how fortunate I am to have the physical capability and opportunity to do these races.  That being said, I did not make my time goal and that’s a little disappointing, but I am not letting that take away from the overall experience and the joy of the day.  I am blessed to have such a wonderful and supportive family. I acknowledge not everyone has that and I am grateful.

My time? 4:03:38. I came in 11,943 out of 43,000 finishers.

Here is the great thing about the situation: it’s on to the next event.  This weekend, I am doing the Meals on Wheels Charity Bike Ride and in November, I’ll run the Las Vegas Rock n Roll Half Marathon. I’m doing the Rock n Roll Half as a fundraiser for Augie’s Quest and the fight against ALS. 

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Count Down to Chicago Marathon

By Ralph

With just six days to go until the Chicago Marathon, the countdown to race day has started.  I completed my longest training run two weeks ago — a 20 miler.  That’s a milestone that always feels good to hit.

I’ve backed off on the miles the last two weekends. I’ve done two 10-mile runs and have crossed trained with several long bike rides. We did a fun family run in Santa Monica last week, that included a set of stairs.

Santa Monica 9.17Overall, I feel ready. I had a high hamstring strain on my left side for  three weeks that was bothersome, but not enough to miss workouts.  I backed off my pace to help it heal, which is a small sacrifice to keep training. In the past, I’ve sometimes overdone it trying to do too much to heal it. I’ve learned through experience that I just need to be patient and dial it back a bit. That strategy definitely paid off this year.

I’m really looking forward to this year’s race in my “big city marathon” tour. It turns out both kids will be going on the trip, which is super fun. I’m excited that I’ll be able to share my birthday and the race with them and Elizabeth.

A few other pre-race logistical items we took care of included double checking all our travel arrangements, downloading the official race app, and reviewing the course map and elevation.

These last two weeks, I have focused on my diet and hydration as well as rest and recovery while keeping myself sharp. The trick is doing that while not losing fitness. I’m looking forward to getting to the starting line with a bunch of other enthusiastic runners. We’ll see how the day goes!

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Exercising with friends is in my DNA

By Elizabeth

I have been exercising consistently my entire adult life. I like the way it makes me feel, it helps me maintain my weight and it keeps me strong. But the real secret to staying engaged all these years has been figuring out how to make exercise fun. For me, that means turning it into a social activity, too.

And a recent DNA test proved that need is actually coded in my genes! Among the findings compiled in my personalized Vitagene Vitality Guide was this: I have “low interest” in exercise routines — it actually said that! The report suggested exercising outdoors, with friends or in competition as ways to spark my interest in physical activity. Check, check and check!

 

I am absolutely blessed with a core group of girlfriends who also enjoy running, biking and lifting weights. Over the years, we have kept each other honest by setting up early morning runs and bike rides, and signing up for weight-lifting classes together. Not showing up is not an option!

It’s not just physical activity that brings us together. We genuinely like each other and have fostered a deep level of trust. We all abide by the absolute rule that our confidential conversations during our workouts stay in “the vault!”

We share our joys, our heartaches, and all the ups and downs that are a natural part of life. When I was going through a tough time at work, my running partners got an earful — and a faster-than-usual pace as I picked it up while recounting my workplace issues. We know when to just listen and when to offer advice.

I was sidelined the first half of this year recovering from a broken ankle, and I really missed my run therapy! Seeing my friends was a real motivator to rehabbing that ankle and getting back out there.

So while the social strategy may not appeal to everyone, it’s my secret to exercise consistency. And I have a 30-year track record that shows it really does work for me!