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My word of the year for 2018 is Brave. I came across this word while reading the great classic “Ramona the Brave” with my daughters. In discussing the book one night at dinner, my girls, ages three and five, asked what the word brave meant.

My original response was to inaccurately describe bravery as someone who is not afraid. This is not true. Bravery is not the absence of fear, but instead the ability to face your fears head on.

This is the type of person I am now striving to be. Bravery means following through on things even when I am nervous, unsure, afraid, or when I don’t have all the answers. Bravery has lead me to share my story, create my blog, and use my talents to start my own coaching business.

I was extremely nervous creating my coaching profile, and posting my first ad to gain coaching clients. There is still so much I do not know about running my own business, but I am willing to be brave and share my passion for running, through blogging, training, and coaching. As a result I am now coaching eight other women for Marathons and Half Marathons.

Courage is not the absence of fear, but the ability to triumph over it. I will be brave.

ORRRC Vandalia 5K

I am extremely grateful to be a part of an amazing running community and participate with my teammates in this race. The local Dayton chapter of the Road Runners Club of America is the Ohio River Road Runner’s Club, (ORRRC), which puts on many races throughout the year, the majority of which are free to club members.

The Vandalia 5K was May 18th at 7pm at the Vandalia Rec Center. This event was part of the team series, and the 5 Rivers Running Team participated as a team.

A part of me wanted to run strong during this race to see just how fast I can run a 5K, and another part of me wanted to hold back slightly to save my legs for my half marathon three days later. In the end, I ended up running the first mile at my faster pace 7:30 and the next two miles slower. It was a hot night, and once I saw that it wasn’t going to be PR I decided to save my legs.

I finished in 25:37, which was fast enough for 2nd place in my age group. But when I realized I missed winning the age group by 3 seconds I wished I hadn’t held back.

Another perk of the ORRRC races, is that kids run free. My oldest daughter Jaina has been wanting to improve her own 5K time, and for her this was a PR.

Most ORRRC events have awards. Check out the cool sunglasses we received for finishing this race. We each finished second in our age groups.

Why I have started waking up everyday at 5am.

I have been practicing waking up at earlier for the past month, and already noticing how insanely productive this change has been in my life. For me, the magic hour to get out of bed is 5am.

As a wife, mom, and coach, also with a full time job, my plate is already quite full. Waking up early, allows me uninterrupted peace and quite to start my day. I am able to begin each morning with a workout or run before heading off to work.

It feels reassuring to know I have already completed the six mile run on my training schedule before even leaving the house. I no longer have to worry that about the demands of my schedule interfering with my marathon training. I can relax with confidence that if I am willing to wake up I can stick to an intense training plan.

Instead of trying to squeeze my training in where it will fit, I am proactively scheduling each morning starting at 5am.

One you start taking advantage of this magical hour, you will start reaping the benefits of waking up at 5 am. You will be amazed and how this simple change will have a huge impact on your well being and productivity.

For those of you who consider yourselves night owls, and may be struggling with this type of change, I believe it is possible to retrain your brain, and still take advantage of the 5am magic. I have found the secret to waking up early is in also going to bed early. You cannot continue to burn the midnight oil.

This may seem like common sense, but for many people believing they simply are not morning people becomes an excuse to just sleep in. I used to fall into this category myself, as a regular snooze-aholic, but having something on my schedule gives me a reason to wake up and often times with out waiting for or relying on an alarm.

I read a lot of books and have heard many successful people, including athletes, coaches, business leaders, and entrepreneurs talk about the power of waking up at 5am as well.

So if you want to boost your productivity, and get a jump start on your day, join me at 5am by starting the day with meditation and physical activity.

Run Like a Mother -1 mile run

This past Mother’s Day I attended the inaugural the Run Like A Mother 5K, at Island Metropark on May 13th. My middle daughter Jocelyn and ran the 1 Mile fun run together. I can not think of a better way to start off Mother’s Day than running with one of my girls.

As a mother I try not to play favorites among my kids, but this one happens to be my mini-me, and I am super proud of her for running strong today.

We finished in 11:39, which isn’t our fastest, but is pretty good for a 5 year old.

What a wonderful way to celebrate motherhood, by participating in this event with other mother runners.

Perhaps next year I will run the 5k too. I think I may be fairly competitive in a race specifically for moms. This race was well organized and look like a lot of fun. Finishers of the 5k also received a bag, tech shirt, and a medal and flower at the finish line. There were awards for the top finishers.

I am blessed to be their mom. I am especially happy that all three of my daughters like to run, and I look forward to creating many more special memories running with each of my girls.

Happy Mother’s Day!

At the end of February I was contacted by Henry Howard, a regular guest writer for the Marathon Training Academy Blog, asking if he could interview me. He had seen a post online about my 2017 accomplishments and wanted to know if I would share my inspiring running journey for a story he planned to write for the MTA website.

After sending me some interview questions, he wrote the following article.

This interview made me realize just how much I have accomplished. As someone who is constantly striving to improve and having achieved numerous goals, I want to remind you that hard work does pay off. If you are training for something now, do not give up. Some goals will take more that one attempt to accomplish. Do not quit when it gets hard, and remember you have what it takes.

Since this article was published I have improved both my Marathon and Half Marathon times by over 3 minutes each. I recently started a new training plan, increasing my mileage and cross training, in preparation for yet another Marathon PR later this year.

This fall I will coach my tenth cross-country team, as well as now training eight personal coaching clients for Marathons or Half Marathons.

I am honored that anyone would be inspired by me, and yet I still consider my self just an ordinary girl, who believes that if I can do this anyone can. I am simply willing to do today what many others won’t, keep training until I reach my goals.

As Trevor says at the end of each podcast episode, “You have what it takes to run a Marathon and change your life.”

I have run a marathon, and it did change my life, but I am not done yet.

My sister sent me an old photo that she had scanned into her digital archive. I decided to re-enact the old cross country pose, for a side by side comparison of myself then and now. These are my observations from twenty years of running.

Then: Loyal Nike wearer, I believe those might be one of my many pairs of Nike Air Pegasus.

Now: Currently sporting the Brooks Pureflow 5

Then: Basic stopwatch worn on my left wrist, no GPS available.

Now: Wearing the Garmin 235 on my right wrist.

Then: Euclid Cross-Country Team

Now: 5 Rivers Running Team

Then: I ran 5K’s

Now: I have run 50K’s

Then: I was nervous before races.

Now: I am a confident marathoner.

Then: I looked good (although in this picture I was slightly sunburned).

Now: I look even better, and after having three kids, I am the exact same weight in both pictures.

Then: Teenager

Now: Wife, Mother, Engineer, Coach, & Ultra-Marathoner

2018 Girls on the Run – Dayton Spring 5k

Girls on the Run is so much fun!

I am honored to support the Girls on the Run organization again this year as a running buddy for the annual GOTR Celebration 5k, as we were able to help over 200 girls celebrate the feeling of crossing that finish line.

The run started at Welcome Stadium May 12, 2018 as the wave of girls and their buddies in Pink Girls on the Run shirts took off for the annual 5k to recognize these girls and all of their hard work this season.

The Girls on the Run organization is a non-profit group with a mission to inspire girls to be joyful, healthy and confident. The program is for girls in 3rd through 5th grade, and meets twice a week to train with Certified Girls on the Run coaches and curriculum which integrates running.

At the end of every season each girl in the program completes a 5k together with her Running Buddy. Finishing the race gives these girls a true sense of accomplishment.

I am super proud of my 4th grade running buddy Nariah who just completed her second 5k. The Girls on the Run 5k is one of my favorite races of the year, because it enables me to share my love of running, and use my story to motivate and inspire other runners. I am excited to witness these girls gaining confidence through running, as running has absolutely changed my life as well.

There are certain rules many experienced runners follow on race day. Here some of the rules and how I have broken them.

Rule #1: Don’t wear new clothes or gear on race day.

Many runners have heard this rule. It is always best to test out new gear before a big race, just in case there is a problem.

During my first Marathon, I wore a new belt, that I had not properly tested out during a long run. It was a convenient place to carry my fuel and car keys. Unfortunately, after 26 miles of running, I had a bloody bruise on my back in the shape of a belt buckle. I learned my lesson and no longer wear that particular belt. I bought a flip belt instead, that does not include any buckles.

Another lesson I learned this year is to test out new gear before a long run. Races are not the only time malfunctioning gear can be problematic. During a 20 mile run I was carrying Tailwind in a new water pack that I had not tested. At mile 4 it burst, spilling my drink all over me. With 16 miles left to run, I was left with only a few ounces to drink. I had to turn the pack upside down to salvage the remaining Tailwind, which I then awkwardly drank from the spout.

I have also learned not to fill the water pack all the way. If there is less pressure, it is less likely to burst.

Rule #2: Don’t eat new foods before a race.

It’s surprising how many people eat something new before a race that simply doesn’t agree with them.

Runners may be traveling out of town for a race and at the mercy of a restaurant or relative to prepare their pre-race meal. It is best to stick to a routine and pick foods you eat regularly and know will agree with you.

As someone who does not usually consume pork products, I broke this rule last month at the Flying Pig Marathon, and ate pork both during the Marathon, and at the restaurant the night before the race. By eating bacon during the race, it really was a Pig Powered PR.

Fortunately, I did not have any negative impact from the bacon. The Bacon Mac N’ Cheese was awesome. But I have heard many stories of runners suffering a food allergy or negative reaction before a race, so it is best to be cautious about what you eat. Food poisoning, although not as common, is also something to be careful to avoid, prior to a big race.

Rule #3: Test out your race day fueling strategy during your long run.

It is important to know exactly what you plan to eat before and during your race.

During my last Marathon, I forgot to bring my fuel with me and was at the mercy of the Marathon to eat whatever snacks were provided along the course.

I estimate I ate around 600 calories during the race, but I certainly had not tested out eating 4 Hershey kisses, 2 cookies, 1 Swedish fish, 1 strip of bacon, 2 pretzel sticks, 2 potato chips, cheese nips, Blackberry GU, and a York peppermint patty, during any of my training runs.

I am not used to eating real food during a race, and trying to eat while running was challenging. Next time, I will probably forgo the stacks and stick to my plan.

Rule #4: Do not wear cotton socks.

As mentioned above it is best to test out all running gear prior to race day. This includes your socks.

I have broken this rule twice recently by wearing new socks during a race. Often at a large marathon expo it is tempting to buy new gear or socks, but if you wear the new item during your race, without testing it first there is a risk something may not fit as expected.

During my first Half Marathon I made the mistake of wearing cotton socks. Cotton is not ideal for running because it traps moisture and sweat and stays wet. This can be very uncomfortable for your feet as they are especially prone to blister once they are wet. A better option is breathable and moisture wicking material designed to keep your feet dry during your run.

Since switching to non-cotton socks, my feet and especially my toe nails are much happier!

Dear ASICS Gel Cumulus,

Thank you for 800 miles together. You really were a great pair of shoes! In 2017 you ran multiple races with me, including 3 marathons (Xenia, Flying Pig, & Grand Lake) and 3 Half Marathons (Brokeman’s SW Half, 1/2 Way to Xmas, & Happy Half).

You were with me at my second Ultra Marathon, the Tie Die 50k, when I finally realized how desperately I needed trail shoes. You trekked through the mud with me as I barely finished that race.

At the Brokeman’s Southwest, you ran with me the first time I broke 2 hours in the Half Marathon.

You were also there at the Warrior Eat N Run, when I won my first 5k race.

You traveled to North Carolina with me and ran 19, hot, humid miles along the ocean, including the OBX Freedom 5k.

You finished a total of 11 races, and multiple people commented on how nice you looked, in the blue ribbon limited edition.

You were extremely comfortable and well made. I only wish I hadn’t busted holes through your mesh top. As your name implies, you are well cushioned, almost like running on a cloud.

Thanks again! I hope I can find another pair of ASICS just like you. I would definitely buy another pair of Cumulus.

Cari

2018 Cincinnati Flying Pig Marathon

Cincinnati knows how to throw a party! The Flying Pig Marathon is a spectacular pig-themed tribute to the city’s roots as “Pork-opolis”, aptly named because in the 1800’s Cincinnati was the largest pork producing city in the world. This year marked the 20th Anniversary of the Flying Pig Marathon.

Weekend Schedule

The Flying Pig Marathon is not just a Marathon but includes various race distances in this three day, six event weekend series. The party starts Friday night with the 1 mile and continues on Saturday with the 10k, and then 5k events. On Sunday a half marathon, full marathon, and 4-leg relay are run. There is also an option to complete multiple races as part of a 3-way (10k, 5k, half marathon) or 4-way (10k, 5k, full marathon) challenge. You can add “extra cheese” to either challenge by adding the 1 mile on Friday night. The 3-way, 4-way, and extra cheese combinations all include additional shirts and medals. Extra Bling!

Accommodations

We stayed at the Renaissance hotel Saturday night, within walking distance to the Marathon Starting line. The hotel was decked out with Pig balloons, Obi the Pig welcomed us and posed for pre-race pictures, and we received a gift of pig shaped chocolates. The hotel staff were extremely kind and helpful, taking our pictures, and offering late checkout for Marathon runners.

The Expo

The Expo, which was held at Duke Energy Convention Center in Downtown Cincinnati, was a party in and of itself. This Expo and packet pickup featured plenty of free swag, pig themed gear and goodies for sale, vendor booths to check out, and 20 years of race history and memorabilia displayed.

I grabbed our race packets, then headed through the huge expo. Once we got around to the back we picked up our cute race tech shirts and gifts. Flying Pig is known for it’s great race swag, and this year our registration included a high quality blanket and a cute pig themed poster. The Expo was decorated with Flying Pig balloons and props for plenty of neat photo opportunities with Pig backgrounds and props. I also received tons of free magnets and snacks from generous vendor booths.

Pre-Race Dinner

For dinner we took a short walk to the nearby Wahlburgers, famous for their burgers made with Government-issued American cheese slices. The burgers were quite good, although we did swap out the processed American for cheddar cheese.

In keeping with the Pig theme for the weekend, I also had a side of Mac N’ Cheese topped with smoked bacon and garlic panko breadcrumbs , which was absolutely incredible. This is pig powered carboloading at its best!

The Start

The race is a wave start with athletes lining up in different corrals or in this case “Pig Pens” based on projected finishing times. I started in Pig Pen D, for those expecting to finish the Marathon between 4 hours and 4:10.

The Race

The Marathon starts at 6:30am with the National Anthem. The Pens are released in staggered starts, with the torches and snares at the starting line. The party continues and runners continue through the streets of downtown Cincinnati, crossing the bridge into Kentucky and then back to Ohio.

This race attracts awesome crowd support, spectators, and numerous aid station volunteers. There were frequent water & Gatorade stops along the course, and various pig themed aid stations.

Various aid stations also included the following food: Hershey kisses, cookies, Swedish Fish, pretzels, potato chips, gr”ham” crackers, GU gels, and of course the Bacon.

The Finish

After crossing the finish line which at this race is affectionately referred to as the “Finish Swine”, I received my finishers medal, Mylar blanket, and more photo opportunities.

At the finishers area I received fruit cups, banana, granola bars, pizza, and bottled water.

I made my way through the finishers post race party to pick up my 20th anniversary finishers jacket, included in this years Full Marathon registration.

Overall this is an amazing event. As one of my absolute favorite races, I definitely recommend Flying Pig Marathon!

Post Race

After each Marathon I make an omelet. As someone who does not usually eat pork, my omelet did not include any bacon, but this omelet was delicious and I had my pig shaped chocolate for dessert.