CHAR SHARES: When A Blogger or Athlete Lets You Down

In 2011 I was given an introductory course into the what I call the “Dark Side” of running.  Someone who I admired, trusted and even called a close friend began a career to hurt me and my family.  Why?  She found out I knew of her (illegal) personal activities and I think she was scared I would reveal the truth to her followers.  That time was the launching pad of many things in my life but most importantly learning that runners are people and people will hurt us and disappoint us.  Lord knows, I am sure I have disappointed people in my own life!

We follow bloggers, we follow pro elites and more.  When they fall, we hurt!  We hurt bad.   We hurt because the image of them is shattered.  Do we have the right to be angry?  You betcha!  The persona they have created has vanished and we are left wondering who and what to believe.

We forgive, and hopefully move on but we don’t forget.  Apologies can be accepted but trust is violated. 

If anything, we should learn not to put someone up on a pedestal and be mindful that what we see of their persona on line is never who they are at home or at work.  Is is fake?  Yes and no.  You don’t see my medical struggles, and I don’t want to share visual pictures of my vertigo attacks or worse.  You see pictures of me smiling with my husband, friends or brother.  You don’t see the crying photos.  The photos that look like I got run over by a truck.  I create the “persona” on IG because that is what social media is for you and me – you know it and so do I.

Find your inspiration in others is okay, but be mindful that nothing and no one is as they appear to be on social media.  Our food isn’t always that pretty, our hair isn’t always perfect.  If you want real life – look within your own family and neighborhoods.  Real life in real time.

 

Charlene L. Ragsdale – Las Vegas, NV

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Packing Tips for Race Traveling #FitnessHacks #FABHacks

In my early years of racing, I traveled A LOT.  It seemed like I was on the road or in the air at least once a month.  I learned many tips on the way, and the key elements to ensure you have all you need on race day.

Even though I do not travel as much as I use to and when I do, I still follow the same guidelines.

 

TOP TIPS: – everything you need on race day should be in your carry on or in a bag that you have on your possession, if you are in a car.  That includes everything.  Shirt, shorts, bra, shoes, socks, FUELING (more on that later), salt tablets, watch and whatever else you need on race day.

I put my race day items in a plastic bag (or two) and put in the bottom of the bag. Why?  I can place the travel teams I need for the trip on top and not have to worry to disturb my race day items.  How many times have things fallen out of your bag?  Yeah, me too.

I do not put the bag in my car trunk, either. It is my carry all for my travels and it assures me I have my gear in my sight, at all time.  God forbid, someone should break into my car trunk and steal my bag.

FUELING:  Do not expect or anticipate you can purchase your fueling at an expo or nearby sports store.  I have heard over and over, runners panic because their brand or flavor is not available.  Bring your own fueling.  If you are flying, you should have no issues with them passing through TSA.  I have never been questioned or had any issues.

Here is a picture of what my racing gear looked like for my carry on. (Note:  this is from my last race trip in October – I no longer wear these shoes).

Race Bag

I pack my clothes in a plastic bag – so, they are easily separated and of course, clean.

Happy Traveling!

Charlene L. Ragsdale – Las Vegas, NV
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RobKellerMD.com, KT Tape and HoneyStinger
*Team Super Hero Master’s Elite 2013-15
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RACE RECAP: Disneyland Inaugural Avengers Half Marathon | Part 2 and LOTS of wind!

In case you missed my Part 1, CLICK HERE

After an exciting day at Disneyland park, celebrating an (early) birthday, I was ready to give the Half Marathon shot.  I felt very rested (thank you foam roller) and I felt I could have a strong performance at the Half.

Bro, mom and I left the hotel around 3:45am as Bro had a special meet-up (details, coming soon).

It was chilly and I absolutely needed a jacket. I was wearing my Team Super Hero singlet, shorts and arm warmers.  I put my hair in pigtails and wore a sparkly head band (for my mom), instead of a visor. This move, would prove to be the smartest thing I could of done for my race.

We made our way to the corrals and my brother was escorted to behind the announcer platform.  During a special Veterans moment, he was representing the Air Force, with Captain America (character).  I was giddy at that thought of him being up on the stage.

Disney had representatives from Marines, Air Force, Coast Guard, Army and Navy.  I couldn’t be more proud to see him up there.  My bro is the one in the Team Red, White & Blue (red) shirt.

Avengers Half Marathon 2014 20141116_050452

Photo courtesy of Emil Cheng

Afterwards, he made his way back to Corral A and we had our traditional pre-race selfie. I am cheesing it here,don’t ya think?

Sis and Bro

We started the race at 5:30am and I was anxious to get it done and well, be done. I love Disney races, but I wanted to go home. As you know, I am cutting back on my traveling and I couldn’t be happier.

The course was slightly different vs the Dumbo Double Half.  Different direction throughout the park and then we made our way into different sections of Anaheim.

As I made it to Mile 3, I was at a 8:12 pace and holding it without much effort.  Then…right at the Mile Marker sign there was a huge gust of wind. So much so, that people’s bibs were ripping off their shirts.  One runner ran right into me and I was able to catch him from falling to the ground.

Palm tree leaves were flying everywhere and the DUST!  Ugh!  I put on my sunglasses, even though it was still dark.  I needed to protect my eyes from the dust and debris.  In my mind, I thought “okay – this won’t last long”  I was so wrong.  So, very wrong.

Mile Marker 4 was DOWN.  If you have run Disney, you know how huge those signs and clocks are, it was down.

I don’t remember seeing a Mile Marker for 5 or 6 or 7. They must of all been down, too

Coming into the parking lot of the Crystal Cathedral, I saw aid stations tables down and one was tumbling across the pavement.  Tumbling!  Runners were tossed and pushed aside from the famous Santa Ana winds.  This was bad and I wondered if they were going to Black Flag the event.

We all kept going and I felt like I was running through mud.  Dirt in my mouth, leaves hitting our faces and I began to think about mama being at the Finish and how cold she must be.

Around Mile 6, I knew my race was out the door, as was everyone else’s.  It was a matter of staying upright and trying to stay safe.  I felt I was running at a 13 minute pace, I couldn’t imagine being at a sub2 pace (9min miles).

We made our way to a bike path leading into Anaheim stadium. The wind got worse and worse.  I stumbled a few times, but stayed upright.  Several runners were tossed to the ground.

Along the bike path – there was a long line of Avenger characters.  I would say every character there ever was.  I felt so bad for them and the volunteers braving the elements to help us out.

Making our way into the Stadium, the photographer got this picture of me.  This is a screenshot of MarathonFoto.com – you can see the dust & haze.

Stadium

 

Ran through the Stadium and coming out on the other side, we had a bit of rest from the wind, I decided to surge to possibly gain some time, so I can finish sooner vs later.  That didn’t last long. Back came the winds and flying Aid Station tables.

I saw the Mile 10 marker ahead. I knew I needed a 1:30 to hit my sub2 and even though I felt I wasn’t on track, I could have an idea of when I could finish.

I passed Mile 10 at 1:27:##

I gasped. There was no possible way I was running an sub2 pace in this wind, there was no way.

I passed Mile 11 and I was still on a sub2 pace.  The winds were still just as strong and I was more determined to finish.

The self talk had to kick in and I remember thinking, “oh come on now…you trained all summer for moments like this.  You trained your legs to run when it hurts”

As we continued, I felt if I could just hold my pace, I could squeak in a sub2.  That would make me really happy in this race.

Finally, into the park and running by Paradise Pier. I knew the Finish Line was just around the corner.

Once again, Rudy Novotny cheered me and always has a knack for making all the racers feel loved and welcomed.

I crossed at 1:54:33.  I have never hurt so much after a Half Marathon. I felt like I had run for 48 hours straight and used every ounce of my energy.  I couldn’t get to mom nor Kirk (the barracades), so I picked up my medal and food and met them at gear check.

Here is my exhaustion picture – I am pointing at mom and Kirk at the Finish Line.

Finish

Ladybugs Ball

 

Medal

My legs were thrashed.  From Miles 3-10, it was the more exhausting thing I have ever done.  I really should of slowed it down, but I ran by feel and what I could manage.  My right leg started hurting again (like my old injury) but since I didn’t feel a pop, I think I twisted it from the windy gusts.

I liked the course, I just wish I could of enjoyed it more.  I will certainly be back in years to come. 

We had a chance meeting with Jose, who is an Island Boost Ambassador. Always great to meet new people, as the opportunity arises.

Jose

All of us were freezing cold, dirty and tired.  We headed back to the hotel within 30 minutes of my finish.  I couldn’t wait to get into a warm room and out of that wind.

Packed up the car and started the long journey home.  YES!

At some point during the drive home, I decided to see the results.  I knew Kirk did well, as always.  I pulled up my results and let out a scream.  At that moment, I was 3rd in my Age Division which means I placed at a Disney race.  Never in my wildest dreams did I think I would ever be able to say I placed in my AG, during a Disney race.  I cried, mom cried and Kirk was beaming.  What is more amazing to me, I kept a fairly consistent pace, after the winds kicked in.  Based on my Garmin, I was on a 8:12 pace at Mile 3 and by 3.1 it had already dropped to an 8:42.  That boggles my mind!

My results

I checked Kirk’s results and he won his AG…and the Military Division.  That’s my Bro!

When all was said and done, Mom had a 5k PR, Kirk won two awards and I won my first Disney award.  In addition, we had wonderful family time and made more memories.

I can say, this was one of the best birthday’s, I have ever had.

I want to thank…

  • my husband, my brother and my mother for making sure I came this weekend.  You knew, I needed to be there and you were right.

 

  • The volunteers, cheering squads, RunDisney staff and everyone who braved those wicked winds to ensure our safety.  I wish I knew every single one of your names so I could tell you THANK YOU, personally.
  • Island Boost.  I was toast at Mile 8 and you brought me back to life.

 

  • Altra Shoes.  While runners were falling around me, somehow you kept me upright and my legs stable. I swayed and staggered, but never came close to a fall.  I know your shoe design kept my feet planted and my legs strong.

Onward to the remainder of 2014 and resting my still, very painful and sore legs.

Have you raced or run in brutal winds?

How have you trained for windy races?


Cold Weather Running | #FitnessHacks #FABHacks

Hello FAB-O friends and Happy Monday!  Can you believe it’s November?  WOW! 

We have all heard the importance of acclimating for warmer temperatures.  Taking 2-3 weeks to run shorter and easier miles, so your body has a chance to settle into the summer heat.  Sound familiar?

Did you know, you should follow the same philosophy for cooler temps? Did you know that hydration is just as important in the cooler temps as in the warmer temps?

cold weather

You have been running sleeves, shirtless or anything in between for months and months. Now, you are running in long sleeves, hats and gloves.  Give your body enough time to adapt to more clothing and most importantly to the temperatures. Take 2-3 weeks to acclimate to the cooler temps and you are setting yourself up for a great Fall/Winter season.

A sudden onset of cold into your lungs can cause breathing problems.  A sudden snap in cold can make your body muscles react differently.  Acclimate your body to the cooler temps.

1.  Warm up with dynamic stretching before a run.  Get the blood flowing and circulating all through your body.

2.  Deep belly breathing.  Warm up the muscles around your lungs, you will be glad you did.

3.  Brings hydration, but not freezing cold.  Have it room temperature – even warmer.  You need to keep up your hydration in the cooler temps.  Less sweat doesn’t mean less hydration.

4.  Keep up with your clean and healthy eating.  Cooler temps brings on the hot sugary chocolates, candies, cookies and more.  Watch your intake and be sure to have good food in your body, not all junk.

5.  Don’t drink alcohol before a run. While drinking might make you feel warmer, it will cause your heart to pump harder to keep warm.

6.  Eat something warm when coming home.  Soup & warm beverages will help you regulate your body temperature.

 

Enjoy your cold weather runs and races!

 

How do you get ready for the cooler temps?  Do you change your training? 

 


#FitnessHacks #FABHacks | Don’t Lose Your Gloves!

Welcome to Fall!  Are you enjoying the cooler temperatures?  I know, I am.  After a long and very HOT Vegas training time, I welcome the cooler temps.

This morning, I ran with gloves. It’s been awhile since I had to think about running with gloves.  My hands are always freezing and it is even uncomfortable, at times.  Yet, my hands are the first part of my body to heat up.

My problem is what to do with the gloves, during a training run?  I could toss them, but who wants to do that?  1) What a waste of money, even if I buy the cheap dollar store gloves  2) Most importantly, it’s littering.

This morning, I set out on a very brisk 5 mile run. By mile 3, my hands were too warm.  I dislike carrying anything in my hands so, I toughed it out with warm hands.  While running, I came up with an idea to keep your hands free and to save the gloves.  After my run, I tried it out on a 1 mile shake out and it works great!

You need:  a binder clip.  I use the medium, but you will have to experiment on what size you like to use.

binder clip

TO DO:

Before your run, clip your binder clip to your fueling belt or your running bottoms.  Place it in a place that is comfortable for you. For me – I like it towards the front on the hip.

When your hands start to get too warm – clip your gloves to your binder clip and keep running!  It’s that easy.

OR you can use this #hack to carry your gloves, in the event your hands get too cold.

 

20141028_080406

 

20141028_080332

It’s cheap, it’s easy to do.  I found binder clips at the Dollar Tree for 10/$1.00. So, this is a 10cent #hack.  Works for me!

Do you have a #FitnessHack for your gloves?  Please post as a comment or email to me at RunCoachCharlene@gmail.com – I might feature your #hack!