Win BIC Bands No Slip Hairbands!

I don't know if I just have a weird head or what, but I have seriously had the worst time attempting to get headbands to stay on my head. I have tried everything. I have tied them, bobby pinned them, used the plastic ones that dig into the sides of your skull... nothing works.

So whenever I heard about these "no slip" headbands called B.I.C. (because I can) bands, I was excited to try them. I went into the situation totally expecting them to start creeping their way back towards my pony tail within the first 5-10 minutes of my run like every other headband I've ever worn, but luckily for me - they surprised me.

I wore one of the thick BIC Bands ($14.00) to the PNC YMCA Turkey Trot in Pittsburgh on Thursday. The whole thing with these headbands is that they have almost a velvetty lining on the inside and you really have to push them into place in your hair. This was a good sign, seeing as to how it didn't immediately slip off of my head. It wasn't super duper tight, but it felt secure at the same time. Here are some pictures before the race:

 

and here are some pictures of it - totally untouched or readjusted - after I finished the 5 mile 

As expected, there was a teeny tiny bit of slippage, but the fact that it basically stayed put for the entire race is honestly amazing to me. I have never ever ever in my life had a headband last an entire race on my head - so this is a pretty big moment for me. 

They also have skinny BIC Bands ($12.00) which are available in sparkly colors which I also am now a proud owner of. I actually like this pink one so much that I wore it black friday shopping to keep my hair out of my face:

 

So because I am really a fan of these headbands and I think they totally do the job they promise, BIC Bands has provided me with two headbands (just like mine!) to give away to RKR readers. You'll get both the skinny pink bling band & the thick polka dot band like the one I wore during the Turkey Trot.

There are no complicated ways to enter, simply leave your email address in the comments below and I will choose a winner on Monday December 3rd! Thanks to BIC Bands for sponsoring this giveaway & for finally making a headband to cater to us runners with weirdly shaped heads :)

Good Luck & Keep Running,

Kelli

Pittsburgh's 22nd Annual PNC YMCA Turkey Trot

Well another Thanksgiving has come and gone and that means another Turkey Trot has come and gone, as well. This year - I ran the 22nd annual PNC YMCA 5 mile Turkey Trot that took place through the streets of Pittsburgh.

Even though Thursday eventually turned into quite a beautiful day - it was freaking cold that morning. Usually I shed my track jacket before I run, but I couldn't bring myself to take it off. I know it was 30 degrees when I woke up, and I definitely had to sit there and wait for my window to thaw out before I drove down:

Never a good sight on race morning :(

Anyhow, I did a lot of shivering waiting around for the race to start. I got down there about an hour early since I had to pick up my race packet, but the lines were very short & it took me roughly 5.3 seconds. They were very organized in that department. So after pinning my number on, I sat on a guard rail on the north shore and people watched.

I did notice that everyone was sort of cultivated around the finish area and they already had the bagels and bananas and chips and pretzels out. It didn't take long at all for the 5,000+ participants to start grazing on them before any of the races started (1 mile, 5k, and 5 mile). Obviously, this was not good. 

So the volunteers covered the tables with tarps and started cultivating around them like protective vultures:

I was highly amused by this.

Anyhow, the race itself was very flat and was a really nice course. It was throughout both the north shore area of Pittsburgh and a bit of downtown, as well. You got to cross the bridges & there were tons of spectators along the way to cheer us on. Everything was organized and there were no traffic jam areas - however, I do think only one water station for a 5 mile run is not enough. While I know the 5k and the 5 mile took a relatively similar course, one water station along the way for the 5 mile runners was rough. 

I finished in 46:15 which wasn't terrible, but I only ran once between this race and my Disney run so I guess I can't complain. I got into the top 100 of my age group (out of 200). 

But my major, major gripe with this race that left me with a very bad taste in my mouth was the fact that there were NO volunteers at the finish line to keep traffic moving. After about 7-10 steps past the finish line, you were hit with a non-mobile crowd of THOUSANDS of people crowded around the food and water tables. Not only was I shoving past people to keep moving to prevent myself from passing out after going from 6.5 mph to ZERO, it took me a good 5 minutes to even find the water/bagel table after the race was done. There were several of them apparently (I saw them before the race), but the 5k finishers came through before us and cleaned most of the early tables out. The tables that did have food and water were in the back and crowded around so heavily that you literally had to push your way through a crowd to simply get a bottle of water. Perhaps I just came through at a busy time, but there are plenty of races I've done that were much larger than this where I had a bagel and a bottle of water in my hands practically as soon as I came across the finish line.

The finish is obviously the most crucial point of the race for many runners, and I feel that this is where a majority of the planning and preparation should be concentrated. It was a frustrating way to end the race, but I guess it could have been worse. 

Congratulations to all the finishers of the 22nd Annual PNC YMCA Turkey Trot. Whether you ran the 1 mile, the 5k, or the 5 mile - you earned your pumpkin pie on Thursday :) I hope you all had a great holiday!

Keep Running,

Kelli

Happy Thanksgiving From RKR!

Just want to take a quick moment to wish everyone, runners and non-runners alike, a very very happy thanksgiving. If you did a turkey trot this morning - enjoy your calorie deficit & eat the day away :)

Review post coming this weekend on Pittsburgh's PNC YMCA 22nd Annual Turkey Trot.

Keep Running (and eating),

Kelli

Interval Up

When I first started doing intervals, I very specifically remember driving to the gym like "YES! I'm finally starting intervals!" About 30 minutes and 3 miles later, I wasn't so enthusiastic. In fact, I almost tossed the note card that I had written the interval cues on in the garbage can on my way out.

As a rule of thumb, you shouldn't start true speed work until you've been able to build up a decent amount of endurance. For me, it was being able to run for an hour straight at roughly a 5.7 mph pace. Your mph could probably be a little less, but that 5.7 mark was a personal goal I had set for myself. I think this is where some people who want to get into running and then lose interest make mistakes. If you've only been running for 2 months and you're already trying to shave 5 minutes off of your 5k time, you're probably going to get frustrated. I'm not saying it can't be done, but running takes a good amount of both patience and dedication. Results aren't overnight.

So if you're ready to break up your 5k runs with some speed training, here are some good tips to take into consideration. Remember: endurance first, speed later.

It Should Be Hard

While my first interval run made me want to go home and cry and burn my running shoes and cry some more, it's important to understand that these runs aren't supposed to be easy. They should push you and you should feel more sore and tired afterwards than you would after a normal run. If it feels like nothing, you need to either shorten the amount of time between your intervals or choose a faster mph. When you head to the gym with intervals in mind, you should know you're not in for an "easy day". However, if you can't make it through a half hour run, you're probably going too fast. The intervals I'm going to post below are great for intermediate runners, but feel free to alter the mph's to suit yourself. You should be pushing yourself, but you also shouldn't be endangering yourself. Since you've been running and building up endurance prior to starting speed work, you should have a good gauge of what you can and can't handle.

You Don't Need An Hour Long Interval Run

As many folks say, interval training is more about quality as opposed to quantity. These runs are meant to be difficult, so doing roughly a half hour to forty minutes worth of intervals should be plenty. In that time span, try and hit about 3 miles. If you're falling short of that, set a goal and get yourself there.

Not So Fast, Champ

Another common interval mistake is that runners are so fired up going into them that they crank the mph to 8 out of the gate and come out blazing. At this rate, you're 10 minutes into your run & you've submitted yourself to a light jog because you feel like you're going to keel over. It's a great idea to make a note card and set it on the treadmill. On this card, write the time on one side and the mph on the other. Not only will it keep your mind occupied, it will ensure you don't get ahead of yourself. Try something along these lines:

These are the "intermediate intervals" I started with from Sparkpeople.com..

They also have sets for beginners & more advanced runners. Feel free to use this set or modify it to your own comfort level. Remember to push yourself, but not to the point of total exhaustion. Difficult, yes. Impossible, no.

Warm up at a 5mph pace for 5 minutes

Minute 1             6 mph

Minute 3             5.5 mph

Minute 5             6.2 mph

Minute 6             5.3 mph

Minute 8             6 mph

Minute 10             5.5 mph

Minute 12             6.2 mph

Minute 13             5.3 mph

Minute 15             6 mph

Minute 17             5.5 mph

Minute 19             6.2 mph

Minute 20             5.3 mph

Minute 22             6 mph

Minute 24             5.5 mph

Minute 26             6.2 mph

Minute 27             5.2 mph

Minute 29             6 mph

Minute 31             5.5 mph

Minute 33             6.2 mph

Minute 34             5.2 mph

Cool down at a 5mph pace for 5 minutes

Warm Up, Cool Down

It's really really really important not to skip your warm up and cool down when you're doing intervals. Your muscles are working overtime, so don't abuse them even further by neglecting a warm up or cool down. As another rule of thumb, try and keep these at the same pace.

By throwing an interval run into your routine once or maybe twice a week (if you're running 4-5 times per week), you should definitely start to see an increase in your strength, endurance, and speed. Remember: don't make every run and interval run, and be smart with your pacing. 

Keep Running,

Kelli

A Note To The Spectators

I know for a fact that when I started running and asked a few of my friends and family members to come to my races, I was met with a blank stare that fell somewhere along these lines...

...followed by silence. I get it, running is not the most exciting sport to watch. You get up at some ungodly hour to go stand around with a bunch of other people to watch your friend or family member run by you once (or maybe twice depending on if you feel like moving around a little bit), and they're gone before you can even open the camera app on your phone to take a picture.

But seriously, take it from a runner. If someone you know asks you to come to their race, they are asking you for one reason & one reason only - they want you to be there. You might not think they see you as they're covered in sweat and looking like they're totally in the zone as they come down the final stretch - but I can guarantee you that their eyes have already scanned that crowd and found you long before you realized they were headed your way.

I've always appreciated spectators, regardless of whether I know them or not. I make a point to high five every single person who puts their arm out, and I always flash a smile to the people standing out there wrapped in a blanket clapping their hands and yelling "GOOD JOB!" at every person that passes by. It's really important to know that if you go to a race to support one person, you are in turn supporting all of the other participants, too. Seeing smiling, encouraging faces - to me - has really made such a huge difference in a lot of my runs. You don't want to slow down even when you feel like you need to when you're passing a group of people cheering for you. It just doesn't feel right.

And I often wonder if spectators know how TRULY appreciated they are. In Disney, just seeing the staff members standing there long after their shifts ended with "volunteer" badges on clapping with a smile was enough to really really mean something. Nobody wants to run through a desolate course surrounded by nothing but other people trying to regulate their breathing and silently rapping to whatever music is playing in their headphones. To me, the spectators are what truly give races that endurance building, adrenaline rush feeling.

My mom gets very frustrated when her photo of me coming across the finish line is blurry - but just the fact that she was there and preparing for that moment means the world to me. I really don't care about the picture.

So next time your friend asks you to come to their run, don't roll your eyes and spend an evening trying to come up with an excuse. For a lot of runners, these races are what all of their training and hard work lead up to. THIS is their big day. Make a sign, find a unique spot on the course, and make the best of it. High five runners you don't know, tell the lady that looks like she wants to cry that she's almost there, and most importantly - support your running friends and family members wholeheartedly. It might seem like a waste of time to you, but I promise you - your presence at that race means more than you will ever know.

Keep running (and cheering),

Kelli

The Disney Wine & Dine Half Marathon 2012

Well I am absolutely thrilled and honored to say that I ran the 2012 Disney Wine & Dine Half Marathon this year. It was my first half marathon and while I heard PLENTY of horror stories about people swearing off running for life after running 13.1 for the first time, I'm really happy to say that I wound up being the polar opposite.

Not only was running Disney an experience that I can't even put into words - I felt totally and completely in love with running throughout the entire duration - even with the IT pain I started feeling around mile 8. It was truly an amazing experience, and I am so looking forward to my next half marathon in Pittsburgh in May 2013.

If you're thinking about running the Wine & Dine next year or maybe you're thinking about running any of the Disney races, here is a nice breakdown of the weekend's festivities from someone who went in totally new to the runDisney experience.

I got to Disney Friday night & was fortunate enough to have a friend who lives in town that I could stay with. Her sister (Ivy, who is in this picture with me) also came down to run along with her boyfriend Jimmy. The expo (where this shot was taken) was held Friday night and Saturday morning at the ESPN Wide World of Sports Complex. You came here to pick up your bib, shirts, and stuff for the after party, then you had a chance to browse the hundreds of vendors set up on the floor convention-center style. There was a great variety - from nutritional bars to apparel - and it was pretty much a runner's dream in terms of retail. You could also buy other official Wine & Dine merchandise and runDisney merchandise like car stickers, shirts, headbands, etc... And hats off to Disney because all of their "official" merch was reasonably priced.

Also - lots of photo ops at the Expo. I love photo ops :) probably too much - just ask my friends who were forced to take all of them!

After this, we went to iHop & downtown Disney so I could buy some mouse ears, then we went home to nap, charge our iPhones & gear up for the race. This race took place at 10pm instead of early in the morning, so it was a little weird preparing for a night half marathon.

Bibs were personalized, and the corral that you started in was printed right up in the corner (that's the "E") so there was no confusion there. Also, the "chip" that records your time and holds all of your information is built into strips on the back of the bib - so there's no untying your shoes to affix little round discs :) 

Some people go literally ALL OUT with their outfits for these Disney races but I kept it pretty simple.. I was happy my ears were tight, but they also practically bruised the sides of my skull for being so tight lol. Cute, but I wouldn't recommend them to run in if you have a head larger than a 5 year-old's ;) 

And me and Ivy ended up matching totally by accident lol 

Because the start and finish lines are at separate locations, you drove to the finish location (Epcot Center) and parked there. From there, you were shuttled over to the start location (ESPN Wide World of Sports) where you checked your gear. We thought this was odd since they then had to transport all of the gear BACK over to Epcot, but whatever - it seemed to work. Once you checked your gear (in the same oversized, drawstring bag they gave you when you picked up your shirt), you were able to warm up with the crazy runDisney aerobics guy, or you could kind of hang out in a giant field and people watch. We chose the people watching option.

It was perfect weather, luckily, or else this part would have sucked. It was pretty much sit on the grass or sit nowhere at all - so mud would have made for an unfortunate 2 hour wait. The race started at 10 and shuttle service from Epcot to the ESPN center stopped at 9, so we made sure we got there early. Around 9:30 - they started calling people to head into their corrals which were very clearly marked & had an attendant at the entrance ensuring no one was sneaking into the wrong area. From there - corrals started 5 minutes apart to prevent a giant cluster mess from forming. 15,000 people ran this race - so the corrals worked out nicely. They also set off fireworks and did the same start countdown for each corral, so even if you were further back you didn't feel like you were missing out.

From there, it was go time. You ran roughly a 5k before you got to Animal Kingdom.

(* Also, fun fact: Disney has a really awesome "track your runner" thing that you can sign up for at the Expo. You can enter cell phone numbers, facebook accounts, or twitter accounts to receive updates on you as you run. I signed my mom & boyfriend up for the texts, and they got notices when I crossed the 5k, 10k, & 15k sensors.. pretty cool)

Animal Kingdom, while it is an awesome park with great great scenery (running past the Tree of Life was SO cool) - it was my least favorite of the three parks simply because of how narrow the pathways are. There were quite a few bottleneck spots where you almost had to STOP because there was a traffic jam for really no reason. Either way - still very cool, especially at night.

If you wanted to stop during your run, there were plenty of photo opportunities with various characters throughout not only the parks - but along the sides of the road on the stretches between the parks. 

Characters were also frequently placed to provide high fives and some laughs while running, too. Watching this Hippo run about 150 yards with some guy before bending over and gasping for air was quite amusing :) Disney really did a great job of keeping you entertained even when you weren't running through a park. They also had VERY clear mile markers (which I didn't manage to get a good shot of) with a time clock on each one.

After running about 5 miles between parks (by far the most difficult part of the race), you came to Hollywood Studios which will always be MGM to me no matter what they call it. Before you got here, there was a "food station" where you could grab Clif's version of GU (endurance gel). I got the vanilla flavor. Let's just say vanilla in gel form is strange. Not bad - but strange. 

There were a ton of water stations along the route (way more than marked) and a few of my friends thought they were almost TOO frequent. I stopped at just about every one, and they all had a choice of either powerade or water. Lemon-lime powerade, though. Why is it never the blue kind????

This park was honestly SO COOL to run through. You passed great rides like Aerosmith's Rock n' Roller Coaster, the Tower of Terror, Mickey's big giant wizard ears, the Toy Story section (you could get a picture with Woody), the Star Wars ride (Darth Vader was outside of this one), and you even got to run through the costume tunnel on the backlot ride. By far one of THE coolest experiences of my life, I will truly never forget it.

Also, Disney has NO SHAME in celebrating Christmas early and this part LITERALLY took my breath away. Head to toe, top to bottom Christmas lights covering every single inch of a huge stretch in MGM (Hollywood Studios)... seriously, I probably looked like an awe-struck 8 year old running through here with my jaw dropped.

From there, it was the mad dash over to Epcot where hundreds of spectators and cast members were waiting with signs and bells and whistles and yelling. It was so invigorating, and I actually turned my music down a little bit so I could soak it all in. It was so encouraging to see all those people there telling you that you were almost there. The only thing that kind of threw me off was that the clock at the finish line says 2:48 - which I thought was my time until I realized my corral started 20 minutes BEHIND everyone. So in reality, I finished my first half marathon in just a little over 2:27. I am super proud of myself, as you can see by me crossing the finish line with my arms raised in triumph!! :) The final stretch was truly amazing. Epic music playing, a really cool laser beam tunnel for that last .1 of a mile, and of course - Mickey and Minnie waiting to high five you at the finish. The announcer also read your name as you came in to cross the finish, too - so that was a little bit of added excitement.

After that, they shoved that medal over your neck, handed you a box of delicious snacks, and sent you over to gear check. Picking up your bag was shockingly easy, and they really did a good job keeping things moving. They did yell at your for stopping before you got to the changing area, but there were about 100 people puking in that area so you didn't really want to stop anyways......

Medals were great - very large and in charge and cool. The charms on the bottom were grapes, cheese, and the little logo they used which was a pair of shoes with a wine glass between them.

After changing and figuring out you still had legs/feeling in your feet - you were able to head into the Epcot Food & Wine Festival which is a big deal down there. You got a free drink (Bud Light or some bagged mix drink thing), a $10 gift card to use on the good food/wine/cocktails, and admission until 4am in the park included with your race registration. So we grabbed our beers and headed into Epcot.

Aside from all the regular countries there, there were plenty of booths set up in between representing other places that weren't normally there. Each country had roughly 3-5 different "try me" sized portions of food along with complimenting wines/cocktails. For example, head to Ireland for lobster and seafood fisherman's pie and honey wine, or check out Poland's potato pierogie and kielbasa with an Altenmunster Oktoberfest beer. The best part was that the plates ran $3 - $5 and the wines/beers/cocktails were in the same range. So you were spending less than $10 per country & the portions weren't huge so you could try out various dishes. The picture above was from a booth that didn't really represent a country, but was instead just called "CHEESE". Needless to say, I tried both the fondue AND the cheese plate with a Riesling. Seriously - heaven on earth. Everything was prepared perfectly and the wait times were nothing. They knew what they were doing, were well prepared, and everything was phenomenal. We didn't think we were gonna last, but we really stayed in the park until 3:45am!

They also had select attractions open, and characters were throughout the park for photo ops. There's me and snow white right after I took down that cheese fondue like a champ.

The next day, we hung out in Magic Kingdom & hobbled around like a bunch of old women/men. It was worth the leg/knee/ankle/feet pain, though. We had PERFECT weather and the lines weren't long for anything at all. 

P.S. The shirt I'm wearing is one of Disney's shirts that says "I DID IT! I ran, I ate, I drank" & it has the half marathon map on the back. I believe it was only about $23.

And before I left on Monday, my friends indulged my inner nerd and took me to Harry Potter world. I am not ashamed to say I nearly cried of pure joy on the ride in Hogwarts. If you are a fan of the movies and/or books - you've gotta get here at some point!

And after returning home on Monday, I provided my little running buddy Luna (my italian greyhound) with her own set of Mickey ears. It's good to be home, but needless to say - I can't wait until next year. Thanks to Disney for a truly amazing experience. You've got another runner hooked on the runDisney experience.

Keep running,

Kelli

13.1 Here I Come

Getting ready to head to the airport to catch my flight to Florida..

Can't wait to share the Disney Wine & Dine Half Marathon (and other Florida fun) with you all next week. Here goes nothin' - talk to you on Tuesday! 

Keep Running,

Kelli