My Summer Training | No More of the Same Old – Time to Change

I am entering my 8th year of Summer running.  I began my running career in the summer of 2010 in preparation of the RnRLV 2010 (last year it was during the day). Since I started running, I had different goals:  Running the Disneyland Double Dare (formerly the Dumbo Double Dare) in September and training for marathons that would take place in September.  Last year, I was still in ‘training’ mindset for Disneyland but my Meniere’s Disease took over and I spent more time on my back and when I did run, it was torture.  Not to mention, Honeybear was in her final months – so my focus was her until the very last day.

I made the decision early this year I was not going to have a repeat of getting up at 3am to run my miles and I wouldn’t put my mind and body through the struggle.  I live in Las Vegas where it is nearly 100F at sunrise.  I have lost too much time of my life getting up at 3am (having to go to bed at 7pm to ensure I get enough sleep).

This year – it is going to be different and it’s all good!  While I am going back to Disneyland for the Challenge, it is my last year of that Challenge and I am not looking to PR or hit the podium.  I don’t have a marathon (thank goodness!) and my brother is needing help with his recent hip surgery.  I will not repeat summer training of years gone by.

Here are my changes:

  1.  Dog runs in the early morning.  I will not let them run over 2 miles due to the heat.  If I choose to run for myself, I will not run over 2 miles.
  2.  My training runs are done in the evening when the sun goes down.  I only ran in the evening during my first summer and I really enjoyed the nighttime runs.
  3.  When the heat is just too bad to bear, I will spend at least an hour indoors doing cardio with one of my home DVD’s.  As of this writing, I have spent the last 3 days indoors cranking it out.  I am dripping with sweat and I feel really good, too!
  4. My long runs will be in the pool.  I joined an aquatic center and I will spend my long run time as an aqua jogger.  This way, I get in my time and miles without the scorching sun and protecting my body from the heat drain.  I used aqua jogging as a rehab during my 2013 plateau fracture and it is the best cross-training workout you can do, injured or not.
  5. Be happy.  I cannot, I just cannot go through another summer like I have in previous years!  I cannot let the Fall race goals consume me where I put myself and my happiness in danger.

So far – the summer is doing well.  I am not starting with the typical “I am going to hate this, but I have _____ race to train for”

I am not letting running control me, in any ways.  It is my choice and I am choosing to adjust what I need to adjust to stay happy and healthy.


How are you adjusting your training this summer?  Feel free to leave your comment below.  

Charlene L. Ragsdale – Las Vegas, NV

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*Ambassador for RunGum and Glukos Energy

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Pffft on the PF

If you have been a runner for longer than…a month, you have had some aches and pains and hopefully not a serious injury.  I have experienced the full circle from minor to 4 months of rehab.

2011:  Blown out hip

2012:  Start of achilles issues that did not let up until 2013

2013:  Plateau fracture on my tibia (leg)

2014:  Severe ankle sprain

2015:  Diagnosed with Meniere’s Disease (daily battle)

2016:  Still dealing with Meniere’s Disease + this nagging heel problem


Many heel problems are mistakenly diagnosed as PF.  My primary pain is in that middle place where it could or could not be PF.  So, what do you do about it?  There are a plethora of remedies.  Here is how I am dealing with it:


  1.  See a chiropractor or Physical Therapist for ART treatment
  2.  Do Trigger Point Massage at home
  3.  Taking a few days off from running as it came back with a vigor this week
  4.  Wearing KT Tape for healing, freedom of movement and pain relief.  Never tried KT Tape?  Here is a link

Today, the foot feels good!  I might be able to do a slow dog-jog with my pup, Daisy tonight.


How do you handle PF?  Feel free to comment below (by request, I have re-opened the comment section below.  All comments are moderated to halt spamming)


Charlene L. Ragsdale – Las Vegas, NV

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*Guest Blog: 4 Tips For Staying Safe While Running in Vegas | Ladah Law Offices

In my next Runner Safety blog posts, I am pleased to share this wonderful & informative post from guest blogger, Ladah Law Firm, PLLC in Las Vegas.


Four Tips For Staying Safe While Running In Vegas –

Running is a popular way to exercise without being confined to a gym. When you run through the streets of your city, you become familiar with the other people in your neighborhood and the shops and features that make it unique.

Choosing to exercise outside comes with its risks, though. Unlike a treadmill, the road outside it not always level. You also have to share it with other runners, bicyclists, cars, and other vehicles. These factors put you at a greater risk of being injured while running in downtown Vegas than the risk you face exercising indoors. But do not let this risk stop you from running outside. Below are four ways you can minimize your chance of suffering a severe injury.
1. Always be Aware of your Surroundings
Know where you will be running before you leave your home. Familiarize yourself with heavily congested areas, known hazards like blind curves and potholes, and areas where pedestrians are not permitted.

If you plan to run at night, carry a flashlight and use it to illuminate the road before you. This can help you see hazards before you reach them, helping you avoid injury.
2. Make yourself Visible
Always be visible to motorists, especially if you run at night. You can do this by wearing white or light-colored clothing with reflective material on each side of your body.

When you are stopped at a crosswalk, ensure that all motorists are aware of your presence before you proceed. Do this at yield signs and any other area on the road where you need to run in front of vehicles. Motorists are not always completely aware of their surroundings, especially in today’s age of smart phones.
3. Follow the Rules of the Road
When a pedestrian gets hit by a car, he or she can suffer a serious, even life-threatening, injury. Remember, you are not in a privileged position over the cars – you must share the road with them.

Run against the traffic, not with it. This will make you more visible to motorists. Always follow the same rules that they follow, such as stopping at stop signs and red lights.
4. Know What to Do if you are Injured
Even if you take all the safety precautions discussed above, there is still the chance that you will be involved in an accident with a car and suffer an injury. If this happens to you, knowing what to do in the moments and days after your accident can make a huge difference regarding your physical and financial recovery.

Take down every relevant detail of the accident you can. This includes photographs, testimonies, and contact information for other parties involved, like the driver and witnesses to the accident. Then, seek medical attention as soon as you can to ensure that you receive an accurate diagnosis and prompt treatment. After you have received medical care, consider working with a personal injury lawyer to file a claim to seek monetary compensation for your medical bills, lost wages, and any other expenses related to the injury.

Ramzy Ladahladah_logo

Provided by Ramzy Ladah, Owner of Ladah Law Firm, PLLC

My Yearly Memorial Run To Honor Ladybug | Benefiting Heaven Can Wait

Every year at the St Patrick’s Day Run (formerly owned by Mountain Man Events, now owned by BBSC) I run to honor Ladybug.  You may recall, this is the event I ran the day after she died and was nicknamed “The Ladybug Runner”.

This year, I wanted to do something extra special, since it was the 5th anniversary of her death.  I contacted Heaven Can Wait Animal Society of Las Vegas to see if I could do a fund raiser for them. They provide no-cost to low-cost spay and neuters to pets in need.  As you know, that is my animal advocacy platform = spay and neuter!

From their website, “Heaven Can Wait Animal Society, a non-profit 501 (c)(3) animal humane organization, was formed in 2000 by a group of 5 concerned citizens with the idea of building a beautiful 20 acre sanctuary to house all of the unwanted animals in our community.  In the meantime, though, animals were and still are dying at rate of around “30,000 per year in our local shelters with even more just dying in the streets.  Therefore, we decided to refocus our efforts slightly away from rescue and more toward promoting spay/neuter as the solution to the tragic pet overpopulation problem here in Las Vegas.”

About 2 weeks before race day, we launched the fund raiser with their social media following and I held my breathe.  I wanted this to be a success for them, I hoped for $500!

Days leading up to the race, we went over $500 and then, something happened.  The night before the race, we reached $1,397!!!  It took my breathe away because I saw the irony in that number

Ladybug died when she was 13 and she was born in ’97

I woke up on race morning so excited and so proud of the race community.  I had one job to do and that was run a strong 5k in her honor and for all my animal loving friends.  For the first time, I was wearing a Ladybug Runner shirt.  A design from my brother.  Okay, I know – 5 years later I finally get a shirt.  Don’t laugh too much!


My brother and my son drove to the race day. I asked my son to come with us because he started the yellow tennis ball tradition and I felt he needed to see this special moment.

After a warm-up, Renna and Alex from HCWS met us there and brought poster boards to cheer me on!  How sweet. They said they had 2 more, and I had to wait to see them.


The weather was perfect and we were ready.  My brother was running the 12k and I, of course was doing the 5k.

The race was set at 6 Tunnels and I couldn’t wait to get started!  Unfortunately, some inconsiderate runners hindered the start for me and many others.  They decided as soon as they crossed the finish line to STOP and take selfies.  Really, people?  In front of all the runners.  Despite being told to move they stood there, GIGGLED and took their dang pictures.

Once I got around the inconsiderate runners (I hope they have some wonderful pictures of people getting angry with them and tell them to move, seriously) I started moving.  I wasn’t looking to PR, but I did want a good time.

Right away, I could feel my feel not grabbing the dirt trail. That was very unusual for this course, it’s not hard, it’s loose gravel and dirt.  But, I felt slippery.

That never changed, but I was having a blast and I kept going!After the turn around, tried to push but my feet couldn’t get underneath me.  Good grief.

As I turned the corner into the finish, I could hear tons of people screaming and of course, I saw the poster boards from HCWS, well kinda. (I saw the posters, but I didn’t actually see what they said.)

After I retrieved my medal, Alex (from HCWS started walking towards me with a big poster board).  On the board was a big red heart and Ladybug’s picture!  OH….I cried!  What a sweet gift!

Here is my post race photo with their sweet signs.


We waited around for the awards.  My brother was first in his AG and I was the traditional 2nd in my AG.  The day was perfect and I couldn’t imagine having it any other way.



BUT WAIT!  By the time the fund raiser ended, we had raised close to $1,500 in less than 2 weeks!

Thank you HCWS for allowing me to race to benefit your charity.  I look forward to doing this again and again.  If you are an animal lover, please consider making a donation to this great organization at

For a great race experience, every time – please check out!  You will be glad you did.

Charlene L. Ragsdale – Las Vegas, NV
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*Ambassador for RunGum
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RACE RECAP: Last Race of 2015 & First Race of 2016

A few weeks ago, my friend Ruth told me about the “double 5k” on NYE.  My first thought, “okay, that’s a 10k, not 2 5k’s”.

I soon learned what a double 5k would be.

A 5k before midnight + watch the fireworks + a 5k after midnight.

That makes sense and sure sounded like fun!

My brother and I signed up, immediately.  The more opportunities he can race, the better.  And it’s a 5k!  You know how I love my 5k’s.


The race was sponsored and managed by Cadence Nevada Master Planned Community in Henderson, NV.  I had no clue where it was, but it promised to have a spectacular view and course.

Doesn’t everyone color-coordinate their race fueling with their outfits?!?!?


Ruth met at my house around 9pm and the 3 of us were off to Cadence.  My vehicle was packed with warm clothes and blankets.  In typical NYE Las Vegas fashion it would be cold.  I wasn’t worried about the races, but the time in between the races, concerned me.  I was overly concerned with my brother’s leg muscles tightening up in the cold.  The temperatures were to dip into the high 20’s at midnight.

We were met with this spectacular view upon our arrival.  Yep, we were going to have a great view of the fireworks!



The Las Vegas Valley with The Strip, in the horizon.

Waiting for the race #1 to begin (I didn’t wear the puffy coat during the race)


Ruth, Kirk and myself

The first 5k started at 10:30pm.  Bro and I decided to run together.  This was the first time my brother would attempt to run a mile without any walk breaks.  A big test.  Unfortunately, the day before, I started to have stomach problems, so I wasn’t feeling my best.

We started off at a moderate 9min pace and picked up the pace to 8:15 rather quickly.  At the mile 1.25, I had to take a walk break as my stomach was revolting again.  My brother and I celebrated he ran a full mile without having to walk.  Yay for Bro!  After a few minutes we started back up and came flying into the finish. The course was great.  All residential streets were closed to vehicular traffic and we had the beautiful calm of the winter night as our back drop.

In between the two races, I walked around with my puffy coat and blanket around my legs.  Cadence did an outstanding job at making us feel welcomed!  Tables, chairs, heaters, hot beverages, water and more.  In addition, we had our awards ceremony.  I earned 1st place in the Masters Division and Bro earned a 1st in his AG. 

At midnight, we were able to see the fireworks throughout the valley, not only on the Strip.  It was time for another leg warm up and then we were off on the 2nd 5k, but in the opposite direction.  My stomach was still acting up, so I brought down the pace to 8:30ishy.  Bro decided to kick it up a notch to see what he could do.  He and my friend, Ryan were in the front of the pack for the race.  It was so good to see him way out in front of me, again.

Temps took a big drop and I was running with my neck gaiter covering the lower part of my face.  I almost wished I had a second layer of a headband to cover my eyes.  I cannot remember the last time I was this cold during a race.

Around Mile 1ish, the lovely lady who earned 2nd in the Masters was coming up on my shoulders.  I could see she was really hustling (I love it!).  Sadly, she couldn’t pass me but she was an excellent competitor and I am proud to have shared the course with her!

At Mile 2, on a short out and back part of the course, my brother comes from BEHIND me and passes me.  WHOOOOOAAAA!  How is he behind me?  Well, he took a wrong turn, so he was in catch up mode.    A few more feet and my friend Ryan passes me, I almost freaked out!  Both ended up taking the wrong turn.  (The course was not very well marked and very difficult to see the cones, so I am not surprised a few took wrong turns.)

I passed a few more ladies on the last mile, so I knew I was near the front.  My guess I was 4th Overall.  As I was coming into the finish, my brother was standing there screaming “2016! 2016! 2016!”  It felt so great to be in a new year and moving onward to a better year!

It seemed like the Awards Ceremony took forever and I was honored to have earned the 1st place in Masters, again but BEST part is my brother earned 3rd Overall!  Welcome back to running, Bro. Ryan earned 1st in his AG. Both averaged a 7 minute pace.  Sweet!



Kirk, myself, Ryan and Ruth (sadly, the Finisher Medals did not arrive in time. How many times I have heard that excuse and Ruth was empty handed.)

This was a great event for their first time, despite the cold, several race management glitches and my stomach acting up. There are some things that need to be changed for future years, but I am sure we will be back.

Thank you, Cadence!

Charlene L. Ragsdale – Las Vegas, NV
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RACE RECAP: Las Vegas Great Santa Run 5k | My Team Triumph Debut

A few months ago, I saw a great group of people at a local 5k.  They were pairing up to push a wheelchair through the race course.  That chair had a disabled child, who would of not had the chance to participate.  I watched them and liked their “vibe” and presence at the race.  That was in early October.

A few weeks later, a FB friend (Ryan) told me he was coming to town to participate in a local Halloween run and he was going to be part of that group.  That got my attention! I have known Ryan for years and when I see him that excited about something, I take notes.  In addition, I have another FB friend (Teri) who is involved.

For years, I wanted to be a part of a charity group.  I didn’t want to fundraise (not my thing) I wanted to participate in an event, where I could give back, on the spot.  I applied and was accepted into the group.  Ryan invited me to run an upcoming Half Marathon with him in April and I thought that would be my first race with TT.  Well, TT was in dire need of “Angels”, so I opted to register (despite my dislike of the Santa Run event, on a whole).

Bro and I arrived Saturday morning in Downtown Las Vegas (Fremont area).  Roads were closed off everywhere, so it was not very easy to get to our parking or meet up place, but we got there.

As a new “Angel” – we were given an orientation on the safety features of the chair. I met my Angel Partner, Kim and we waited for our Captain (the person who was in the chair).  Christopher arrived with him family, including his adorable brother, Mickey, who would be running with us.  Kim is an Angel Veteran so I was grateful for her expertise!  We opted to run a run/walk interval. This was all about Christopher (and his Brother) we could of walked the entire event.



We had a very short walk to the Finish Line. Were instructed to start in the front and the RD would start us about 5 minutes before the official gun time.  Note: This was not a timed race.



As soon as we started, I realized this was not going to be easy!  With my recent back pains, I hoped I wouldn’t let Kim down by not doing my share of the pushing.  Having Christophers brother with us was special!

This is my favorite picture of the morning.  Go #TeamChristopher!


When Kim was pushing and I was keeping an eye on Christopher, his brother told me they wanted to go FAST.  So, I offered to Kim to sprint the last half mile to give Christopher a chance to go “fast”.

As we reached the 2.60 mark, I took over for the last time and turned the corner. What I saw ahead of me was a wall of Santa Suits.  The 1 mile walk was merging with us.  I knew at that point, I couldn’t sprint, but I could go as fast as I could.

Once, a gal cut in front of me and stopped in her tracks!  I almost ran into her and she would of landed in Christopher’s lap.  Luckily, that didn’t happen!


Right behind me was Kim and Mickey.  We all received our medals, hugged and parted ways.  Now, I was waiting for Kirk to finish his 1mile walk. Yeah, you read that right – a WALK.  He has had a setback since RnRLV 10k, so he was gauging his hip and knee to see how it would feel.  He said it felt great!  YAY!

We walked back to the car and met up with Ryan and we headed our separate ways.


I enjoyed being a part of this team and appreciate their warm welcome.  Hope to see everyone again in 2016!

Charlene L. Ragsdale – Las Vegas, NV
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RACE RECAP: RnR 10k | My Brother’s Return to Racing

After a successful Avengers Half Marathon, a quick stretch out in the DL parking lot, replenish some nutrition, we were on the road by 8:15am.  Not knowing how the parking and getting to the start line would be for RnR 10k, we were zooming home as fast as we could.

Kirk was the driver and I sat in the passengers seat to self-massage, replenish and rest.  Before we got in the car, I put on my full-leg compression pants.  On the ride home, we chatted about a mirage of things, but the upcoming 10k was foremost in both of our thoughts.  His plan was to run/walk a 3:1 interval at a moderate pace of 9:00.  That is a nice easy pace for him, for sure.

Slippers were a priority on the drive home!

IMG_20151115_100312 [2806051]

Leg drain and stretch time in Barstow (while the Bro takes a selfie)


We arrived back in Las Vegas very early. We would soon learn, it was too early and we should of taken the time to stop more and stretch out (for both of us).

We changed clothes.  I knew the weather would be getting a lot cooler and windy, so I put on capri’s, my 2012 RnRLV shirt and a grey tank underneath.  To cover my ears, I wore a neon green headband.  We found a nice place to warm up and stretch out inside the SLS Hotel & Casino.  (The 10k Start Line).

10k outfit

20151114_172340 [2806050]

As we were leaving the SLS, I saw Becky (she & I were members of the same running club, when I first started running in 2010.  I love seeing this girl!)

We had a quick run, warm up and then headed into our corrals.  The Producer from ESPNRun found me (pre-scheduled) and we had another quick interview shoot.

Here we are, waiting for the gun. This is our tradition, a #RunningSiblings pre-race selfie at the Start Line.

20151115_153450 [2806052]

Bro REALLY wanted me to run full board and try for another AG award.  My heart was not into it.  This was my brother’s first race, I couldn’t miss that moment!  I made the mental decision that I would take off at the start, but I would start walking about half mile in, and wait for him to catch up with me.  I was running with my brother, no matter what he wanted!

The gun went off and I took off.  Legs felt fine, not super, but fine.  I could of kept running but this one time, I was listening to my head.  I was going to slow down and find my brother.  I had my morning.  I had my glory. This 10k was all about him, not me.

And there he was.  I quickly met up with him, by his side and informed him I am running/walking with him.  My heart felt at peace, again.  I have spent months waiting for him at the finish line as he finished his walk.  This time, we were going to finish together, running.

(The other issue was safety.  I felt better knowing I was right by his side. If something happened, I could run to get medical aid.)

We settled into our run/walk and kept going.  It was around Mile 3, I started to wish I had taken more time to self-massage and stretch out on the drive.  I was tightening up, like a drum.  By Mile 4, my left quad started twitching.  Twitching?  Not sure what that was all about!

By 4.5 – the awful winds kicked in.  We were tossed about on the course and ate a lot of dirt.  I knew the Half Marathoners had started and our minds were on Devin.  He worked so hard to PR on this course and I feared if these winds kept up, it would be out of his reach.

On the final mile – we ran (not a sprint).  I was smiling from ear to ear, each step.  We crossed the Finish Line in a respectable 57:32.  Not bad for a man who was on crutches 2 months ago.

Crossing the Finish Line was the turning point in the weather.  The wind and rain got worse (can we say “2011!”).  The temperatures dropped rather quickly.  After his icing session at medical, the ESPN Run Producer met up with me for my final interview.

We started walking towards the UPS to pick up our bags and the weather kept getting worse.  Both of us were getting uncomfortable.  RnRLV did an outstanding job at communicating the bad weather situation to all the athletes.   To say this was an improvement is an understatement. Good job, RnR!


Kirk and I went into the Bellagio to get warm before we walked to our car (at the Venetian).  That was a welcome relief from the winds and cold.

As we returned outside, the weather was worse.  My instincts went into panic mode and I worried about all the runners on the course.  With over 45K runners, they were still running the first left of the race.  Crowds were controlled, they looked safe, I saw RnR staff on the side of the road looking out of the racers and so many more safety features.   We left the Strip knowing all was well (except for the weather).


I am grateful for the RnR welcoming me back to my home race and being a part of my #EpicWeekend and #EpicDay

Onward to the next race on Thanksgiving Day (which happens to be my birthday!).

Charlene L. Ragsdale – Las Vegas, NV
*Sponsored by, KT Tape and HoneyStinger
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Filming with the ESPN(Run) Crew | 11 hours later & then some

I received a phone call from Competitor Group/Rock ‘n Roll Marathon Series asking about doing a video feature with ESPN(Run).

ESPN logo

ESPN(Run) is a Spanish speaking network, that is not in the United States (boooo!) but you can view online (with subtitles).

I met with the production crew to go over their plan and their requests.  I asked them if I could bring a fellow runner friend, Devin Mancuso – as I thought he would be perfect for this shoot. They welcomed another addition to the production! The plan was to meet at Lake Mead at 7am. We were going to go to 3 locations.  Lake Mead, Red Rock Canyons and the Strip.

We met up on Veteran’s Day, and the weather was beautiful. Well…except for the winds blowing off of Lake Mead and it was COOOOOOOOOLD!

Devin & I started off with interviews about our running, our plans to run the RnRLV and what we thought of each other (I wonder what Devin said about me, I have no clue!)

The shooting was he and I running back and forth – maybe 100 meters, at a time. Different shots. Sometimes together and sometimes separately.

We then moved up to Lakeshore Drive for more production. The winds were not nearly as bad, so the temps were bearable.  At this time, I was wishing I had my longer pants to run in.

ESPNLake Mead

Running (and shooting) on Lakeshore Drive

After the Lake Mead shoot, we made a stop to Sunset Park.  Devin and I felt that would be a great location for additional footage.

At Sunset Park we were taped as we trained together.  It was so unique to see our footage and see us running side by side – matching our stride step for step.  Okay, this will be the only time I will ever have the chance to run by Mr. Speedy, so I enjoyed having him next to me.

ESPNSunsetPark Warm up

ESPNSunetPark solo

(After Sunset Park was our much needed lunch break, as we were all getting tired and hungry)

Once we finished lunch, we were off to Red Rock Canyon.  We were chasing the sunshine. Trying to get some trail shots, before the sun went down behind the canyons.

Next – to the Strip, at night.  Of course we had to end where the race will be in a few short days.  The sidewalks were very open, so it was easy to get in some good shots.  I challenged my fears by running down a flight of stairs (I don’t like going down stairs, I get dizzy).

ESPN wrap

Tired, sore and a little dazzled, at the end of the night,

11 hours later, it was a wrap! 

But, we were not done!  We had more footage to record on race night.  The Director/Producer, Emmanuel met me at the Start and the Finish.  It was sad to say good-bye to ESPN Run, but I am grateful for the opportunity and the chance to work with a talented production crew.


ESPNFinish Line

The broadcast should be able online by Christmas.  I hope you get the chance to watch it and CGI/RnR is pleased with the end result.  Thank you CGI/RnR and ESPN(Run) for this incredible opportunity and experience!

It was a great start to my epic (and exhausting) week!

Charlene L. Ragsdale – Las Vegas, NV
*Sponsored by, KT Tape and HoneyStinger
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My Nemesis: Water Retention

Hi FAB-O Friends!  How are you holding up in the Summer heat?  This year, our temps are not as brutal as last years.  Thank goodness, but still in the triple digits.  I am still getting up around 4am on some days to get a run in, before the heat kicks in.

I don’t know about you, but my body loves to retain water when I get warm.  It’s plagued me since childhood and Doctors have also found that my core temperate raises danerously high I am outside in the heat.  I can handle it, when it is dark, but once the sun appears, I am toast.  Literally.

A few weeks ago, I noticed my water retention was worse than normal.  Not alarming, but sure was annoying.  You know the type, the puffiness in your hands and feet.

On August 1st, I ran a 5k race in town and my Brother and I had our typical post race pictures.  I immediately noticed my face looked puffy.  That was on a Saturday, by the following Monday, my water retention was at it’s worse.  It hurt to type on my laptop and it hurt to wear shoes.  Not uncomfortable, but it physically hurt.  My stomach was bloated and I felt like I was 5 months pregnant.

I went into immediate action to reduce the water retention and puffiness.  I upped my water intake.  I already drink 8 bottles of water a day.  I drank 10 on Monday and included one dose of apple cider vinegar.  (Be sure to goggle to see why I chose acv.)

Within a few short hours, I was peeing, like I was a farm animal.  I knew I had gained a significant amount of water weight, but I didn’t want to hop on the scale, just yet.

By Wednesday (2 days later) I was feeling relief.  I finally could type on my laptop without pain in my fingers and I could wear shoes without discomfort.  I weighed myself to see how much water I would lose the rest of the week.  Ugh!

I kept up this routine through the remainder of the week.  By Friday, my son made the comment my face no longer looked puffy.  By Saturday, I no longer felt 5 months pregnant and I could wear my running shorts.  Another weigh in, and I had lost 6 lbs of water in 2 days.

Below is a picture of the Saturday, when I could see the puffiness in my face (jawline and cheeks) and a comparison of a week later.  One could say I lost weight, not water retention.  I don’t think so.  I didn’t change my nutrition, my running, my workouts – I did not lose fat weight, it was purely water.

For now, I am keeping the higher intake of water, though the Summer.  My mileage is higher and my body just need more fluids.  This is an experience I don’t want to repeat!


Run Fab,

Charlene L. Ragsdale – Las Vegas, NV
*Sponsored by, KT Tape and HoneyStinger
*Team Super Hero Master’s Elite 2013-15
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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.



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.)


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, 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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