What To Do With Your Endless Pile of Sports Headbands | Another Black Hole In My Life

It’s that time again, I am reorganizing and purging stuff all over my house.  I am allocating a few months if not a month to reorganize and purge every corner in my house.  I have been exceptionally unhappy with the lack of organization in my house.  It clutter my mind and zaps my energy.

As a runner, we collect lots of things.  For me, it’s socks and headbands.  Are you with me, friends?  Although I seem to have my go-to favorites, I am always adding another headband to an outfit or another pair of cool compression socks.

Within the past 2 years, I have kept all my headbands in a shoe box.  I felt they were easy to find.  No they were not. I was always rummaging looking for a particular headband for a specific race.  After dumping the box on the floor looking for a headband, I knew I had enough of that concept.  As I came up off the floor I looked at my dressing scarfs on the hanger (those are my non-running obsessions. I love scarves of any color and size).  I thought to myself, “I wonder….”

I grabbed a few hangers and started knotting them (onto the hanger).  Using the felt covered hangers was a life saver, btw.  Less than a half hour later, I have all my headbands on neatly organized on 2 hangers and I can find them, any one of them in a heartbeat.  Unfortunately, this also showed me I have way too many solid black headbands.  This was the problem!  I couldn’t find what I was looking for (in my shoe box) so I would buy another one.  Waste of $$$!!!

headband1

headband2

I am very pleased how this turned out.  Of course, I will be adding more to my collection very soon!

How do you keep your headbands handy and organized?  I would love to see your ideas.

 

fab-running-logo  Charlene L. Ragsdale – Las Vegas, NV
*Sponsored by RobKellerMD.com and KT Tape
*Ambassador for RunGum

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New Blog Series: Runner Safety |Why I Won’t Post My Running Courses

Hi FAB Friends!  It’s been awhile – actually a LONG while since I have blogged.  Thanks for your patience during my hiatus.

 

I am returning to blogging to highlight a topic that is very important to me.  Runner Safety.  We heard of so many stories of accidents, injuries and unfortunately murders.  As a runner, I have seen in my share of scary moments and I hope that what I can offer you will give you pointers on keeping you safe.

My biggest safety tip?  While may not be popular, I believe will be a necessary step for both men and women.

Stop posting your runs on social media or any mile tracking website or app like MapMyRun. Strava, DailyMile or more.  By posting where you run is giving anyone the information of where you started and where you finished.  If you are on the road, you will usually start your watch near your home, right?  Guess what?  You have told social media where you live.  Go the same 5 mile route every Wednesday?  Guess what?  You just told a would-be weirdo where you will be each Wednesday.  Looking at the generic image below, can you see how anyone can see a pattern of where you might live and where you run? 

Mappingonline

You can still log your miles without giving the details of your location.  If you want to post your pace, you can manually do that.

In 2012, I removed all the courses from my logging website because I had been met up by “surprise” by a few runners who were following me.  I had never met them and never knew who they were.  Did they cause me any physical harm?  No, but they certainly freaked me out by total strangers standing on the street corner waiting for me.

Secondly, I am told that a murder took place because the murderer followed his victim on a logging website and knew her pattern.

This is not a negotiable option for me, I have turned down sponsorships & ambassadorships because they require the team posts their works-outs.  I won’t tell anyone where I am running (except my immediate family of course) and I certainly don’t put it on social media.  You have given the world that option if you do post on social media and on the logging websites like MapMyRun, Strava and DailyMile.

Note:  I think the websites are a wonderful tool!  My opinion is not a reflection of their service, but of those who take advantage of that information and could potentially cause harm to someone else. 

Be safe, FAB Friends!

Next safety blog post:  Guest post from Ladah Law Firm, PLLC  of Las Vegas.

Charlene L. Ragsdale – Las Vegas, NV
*Sponsored by RobKellerMD.com and KT Tape
*Ambassador for RunGum
~Why My Blog Comments Are Closed – Click Here
~Blog Disclaimer – Click Here

 


#FitnessHacks #FABHacks | Homemade Ice Packs

Ask any runner, and they will tell you they have grown to love their ice baths or ice packs. Ask those same athletes and they will tell you stories of spillage, bags breaks or ice all over the floor.

Our next stop is to buy the ice packs at sports stores. A few dozen bags later to cover every inch of our aching body, post run and workout – we realize we have purchased enough ice packs to eliminate the national debt.

Since I have life hacks and more importantly, saving money (yay!) – I dug into Pinterest to find a solution. Sure enough, I found several. Some are made with rubbing alcohol and some with vodka. While I am not a drinker, I don’t think I would want to use my vodka to make an ice pack.

You need:

Plastic Zip lock bags

Water

Rubbing Alcohol

 

Depending on the size of the bag, is the amount of water:alcohol ratio.

 

Here is a photo of what I used. The more water, the harder the ice. The more alcohol, the more pliable the bag of ice. Make to your personal preference.

 

Ice packs

Charlene L. Ragsdale – Las Vegas, NV
*Sponsored by
RobKellerMD.com, KT Tape and HoneyStinger
*Team Super Hero Master’s Elite 2013-15
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~Blog Disclaimer – Click Here


Organizing Your Race Shirts #FABHacks #FitnessHacks

Back in 2011, I posted a tip to roll (and rubberband) your race shirts.  Here is the original link.

It remains one of my most viewed blog posts, thank you!

 

I love to evolve and always believe there are ways to improve upon anything in life, including organizing, don’t you?

 

A few weeks ago, I was browsing Pinterest and found this neat tip for shirts.  I was happy with my rolling & rubber band method, but I felt I wanted it to be better and more organized.

 

Shirts

For an hour, I sorted through my shirts (again).  Created my donation pile and kept the ones I really wanted for training.

 

At the end of my hour, this was the final result, sorted by colors (3 drawers).  (I keep a separate plastic drawer unit in my closet, just for my racing shirts.)

20141101_153425

My drawers still look the same, weeks later.  So, this is a winner!  I find this even better than my rolled, rubber band method. I can find specific shirts, much easier.

 

How do you organize your shirts?  Do you hang them or put them in a drawer?

Charlene L. Ragsdale – Las Vegas, NV
*Sponsored by
RobKellerMD.com, KT Tape and Island Boost
*Team Super Hero Master’s Elite 2013-14
*Founder, Running Troops
Certified Running Coach, Certified Sports Nutritionist & Public Speaker
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Chia Seed Bar (Health Warrior) Giveaway | 2 Winners

When I have the opportunity to find a new healthy food product as a race expo, I am intrigued.  When I find a product that I know I will love, it makes me leap for joy!  (okay, not really – but, you get the picture).

When I was one of the official bloggers at the Runner’s World Heartbreak Hill Festival in Boston in June, one of the event sponsors was Health Warrior.  They gave us Chia Bars.  The night we received our swag bag, I was sorting through the goodies and found a few chia bars.  

As I have received countless food samples over the years, I didn’t think much of it.  Until…

I took a bite.  It was soft and chewy.  I went into a panic, because I felt there was no way something THIS yummy was GF. Sure enough, the packaging says, gluten free, dairy free, soy free and vegan.

The mother-load! 


As luck would have it, I tried the coconut.  That is my weakness.  Give me coconut and I will follow you around, forever.  

I had found my new favorite food product.  I had more to try, but I held onto them to last me the weekend and possibly for the trip home.  

At the expo, I had to meet the people behind this product.  Not only did I find they have great products, they are great people!  That’s win-win.  I offered to do a giveaway on my blog and they agreed to give away a box + Health Warrior T-shirt for TWO winners! 

PICTURE WITH BARS & SHIRT

 

If you love the benefits of chia seeds.  You will love these bars.  If you love fruity flavors, chocolate and more.  You will love these bars.  It’s no joke that I have them hidden in my office, under lock and key so my family won’t steal them.  

They are offered in most Whole Foods, so if you have not tried them.  Do it!  If you don’t have a WF near you, check out their website.  www.healthwarrior.com

The giveaway starts today and ends Monday, July 21, 2014 at 11:59amPST

Enter today at Rafflecopter!  Be sure to share this post with your foodie friends. Who doesn’t love free food?

*Although I have received complimentary products, the opinion and review is my own.

a Rafflecopter giveaway

 
(c) C. Ragsdale 2010-14
___________________
Run F.A.B.,

Charlene L. Ragsdale – Las Vegas, NV
*Sponsored by
RobKellerMD.com, KT Tape and Island Boost
*Team Super Hero Master’s Elite 2013-14
*Founder, Running Troops
RRCA Certified Running Coach, IFA Certified Sports Nutritionist & Public Speaker
~My Facebook Fan Page ~Follow Me on Twitter
~Blog Disclaimer – Click Here


#FitnessHacks – Cut Down Your Packing Time & Stress | Excel to the Rescue

We have all heard the stories of runners forgetting a shirt, Garmin or even their shoes for an out-of-town race event.  I think that is my worst nightmare. 


I have traveled a lot due to personal and work responsibilities.  Traveling is no longer my thing, but when I do, I use the same methodology I used when I was traveling non-stop for months at a time.

Here are a few tips that will help you ensure you have a successful packing & travel plan.


1.  TRAVELING BY AIR:  Always put your race day gear and essentials in a carry-on bag.  Shoes, Body Glide, KT Tape, Gels, shorts, shirts, Garmin, etc.  Never chance that your luggage will be delayed or lost.  Have it on your person, at all times.


2.  TRAVELING BY CAR:  Do not depend on your GPS working.  Technology does go out.  I had that happen to me on one trip. It was out for over a day.  Trying to find a local map, anywhere was impossible.  Create a travel folder. I use those cheapy folders with pockets (10 for $1 at the Dollar Stopre). I print off from Google Maps several directions  *How to get to from home city to the Expo  *How to get to Expo to the Hotel  *How to get to Race start from Hotel *How to get to carb load dinner from Hotel *How to get home from Race Finish.   If your GPS goes out, these will be life-savers.  Once, my GPS wouldn’t work for 2 days.  The written directions were the only way I could figure out how to get to my destinations. 

Travel1
  • I (also) include in the folder:  Your race day registration & hotel registration.  In 2012 the hotel lost my registration (twice!).  I was able to present them with hard copies and get a room. Had I not, I would of not had my room at my discounted rate.  

 

3.  LEAVE AN EMERGENCY CONTACT SHEET AT HOME:  If someone should happen to you, don’t count on anyone knowing how to get in touch of your loved ones.  Emergencies can happen anywhere, not just on the race course.  Leave your race and hotel information.  Leave a detailed plan of where you will be each day.   Leave at least 2 other phone numbers of friends you will be with.  That way, your loved ones can call others, if they cannot locate you. You should also give the person(s) you are traveling with your medical history and loved ones contact information, in case they need to get in touch with them.

PACKING – this is the make it or break it moment for traveling racers. Forget something and your entire race experience could be in jeopardy.

Next time you are prepping for a local race, make a list of ALL the things you need to get ready.  Don’t leave any detail out, including your fueling source.  Pack your fueling source!  Do not believe you can find it at the expo.  They may run out or won’t have your preferred brand or flavor.  Fueling takes up MINIMAL space. I have seen many, many runners in a panic, because they could not find their fueling at an expo. 

I create a packing list on an Excel Spreadsheet.  It helps me organize each day and then decided what I am needing/wearing for each day. The Excel template is saved on my laptop and also in Google Docs.  I print it on packing day, and I am ready to pack. No more wondering “what do I need to take?”  I have it already written down.

Below is an example (blank) of what I do.  It’s an older list, as I have added some things (like a fueling belt, supplements, etc)

In each space – I write a description of what I will be wearing that day.

The list stays the same for every trip (left hand column), but what I wear changes based on what race I am running.  Below is an example of how I begin to fill out my packing list. This way, I am not thinking about what I need to bring on each trip – the master list is created.  My only choice is what to wear for each category (what top, what shoes, etc)

 

Travel2

 

 
  • You will also see off to the right is my meal planner. I bring my own food for the races, so I can control what I am eating and no risk of food poisoning.  This helps me plan and pack for the meals.
 
  • The bottom part of the this is toiletries and personal essentials.  
 
I no longer have to make a new list on every trip.  The amount of time I am packing is cut down considerably because I have this list on my desk and I make notes on it, as I think about it.  On the average, I can pack for any race road trip in less than 30 minutes.  I use this style of packing list when my family is coming with me.  2 adults + 2 kids + 2 dogs + 2 hamster = serious organizing.
 
  • Cost:  pennies for paper
  • Time saved:  for me, it saves a few hours each trip and stress-free packing
 
What tips do you have the road traveler? I would love to hear them!  
 

(c) C. Ragsdale 2010-14
___________________
Run F.A.B.,

Charlene L. Ragsdale – Las Vegas, NV
*Sponsored by
RobKellerMD.com, KT Tape and Island Boost
*Team Super Hero Master’s Elite 2013-14
*Founder, Running Troops
RRCA Certified Running Coach, IFA Certified Sports Nutritionist & Public Speaker
~My Facebook Fan Page ~Follow Me on Twitter
~Blog Disclaimer – Click Here


3 Reasons Why Easy Runs Are Neglected | Time to Pay Attention

3 Reasons Why Easy Runs are Neglected

1. They are often often viewed as junk miles training and are the first to be dropped in a training schedule.

2. The shorter distance of easy runs prompts runners to run them harder than recommended to feel like they are doing a worthwhile training run.

3. Easy runs are more than recovery or shake out runs.

Why are easy runs so important to our weekly training run?





While there is a collection of reasons you should do and never forgo an easy run in your training schedule, the one benefit is this. Slow Twitch Muscle Fibers.  You cannot develop your fast twitch unless your slow twitch are strong.  You cannot run longer distances, unless your slow twitch are strong.  In a nutshell, it is the workhorse of a runner and the foundation of your success.

Slow twitch are extremely efficient at using oxygen to generate fuel for continuous muscle contractions over a long time frame. If you run distance events, they are key for your success.

Photo:  Vitacost.blog.com


Which leads to another benefit.  Mental & Focus.  Here you are, running along as an easy, slow pace.  Boring!  Yet, you use that time to build your mental muscle. Use easy runs to build your mental muscle to increase your ability to concentrate and stay focused when it’s tough.

Picture this – how many times have you run a long distance race and somewhere in middle miles, you lose your focus for about 4-5 miles.  That can be prevented by using your easy runs to practice focus when you are bored or feeling less than stellar.
 
The next time you are tempted to skip an easy run or speed up to make it into a speed work out. Think again. Stop.  While you mentally may feel you are not training, you are doing more than you realize.  

Besides, the physical and mental benefit to your routine a short easy mile run can help calm your day.  Don’t forget running is the best kind of therapy.
 
How many easy runs do you run a week? 

(c) C. Ragsdale 2010-14
___________________
Run F.A.B.,

Charlene L. Ragsdale – Las Vegas, NV
*Sponsored by
RobKellerMD.com, KT Tape and Island Boost
*Team Super Hero Master’s Elite 2013-14
*Founder, Running Troops
RRCA Certified Running Coach, IFA Certified Sports Nutritionist & Public Speaker
~My Facebook Fan Page ~Follow Me on Twitter
~Blog Disclaimer – Click Here