Dances With Dirt: 100k relay

Dances with Dirt has been on my bucket list for a while now. The group that puts it on is from Michigan - Running Fit. They have this series in Gnaw Bone, IN, Hell, MI, and Devil's Lake, WI. You see a theme? They have an unique sense of humor. At the Gnaw Bone (near Brown county, IN) event they claim to have the world's toughest 10k. They also have 50m, 50K, marathon, and 100K relay. This race falls on the same May weekend as Dino's Mission Lite adventure race which I had a done for a few years with my husband.

This year, I recruited my husband, brother, dad, and cousin from MN to be my team for the 100K relay. (I still have the 10K on my bucket list.)  For the relay, they encourage you to have a team theme. With my brother active in the Indiana Beef council, we all got red Team Beef shirts and decorated my mini van. Our team name was 3 T-bones and 2 Skirt Steaks to continue the theme.

3 T-Bones and 2 Skirt Steaks all ready to take on DWD 100K relay

For the relay, there are 15 unique legs with varying mileage, difficulty (aka ski hills), creek crossing, bushwhacking, etc. (My dad's first leg was definitely the muddiest - or at least he got the muddiest). There are great descriptions of each leg on their website. As a team, you decide who runs what. We divided it all so everyone had 3 legs. Some legs you stayed and waited, while others you drove to the next destination. I saw very few race related volunteers at the exchanges which surprised me. Your team was self-sufficient - meaning you brought your own fuel and hydration.

See the red dot? That is me bushwhacking under a road through a creek.

My dad finishing up the muddiest leg.

After about halfway through, the teams started to distance each other and there were fewer teams waiting with us. The weather was unseasonable freezing for May in Indiana. So some teams, may have skipped some legs and had teammates run together.  This brings up their unique scoring system. They allow this for time cutoff reasons, but it is marked on their card. Also for scoring there are handicap rules, which my dad being 70 was our ringer. For the handicap rules, I recommend just reading about them from the website. It continues with the Dances with Dirt's uniqueness. We finished the race in 9 hours and 57 minutes, but our handicap time was 8 hours 39 minutes.

Finishing up

Overall, the race was a fun time despite the weather. Lots of stories were shared about each leg. We knew a few other teams, that also made it fun. My dad was our last leg and we all crossed the finish line together which was topped the day. Bonus we finished 5th out of 39 teams in the handicap division and received a DWD buff and beer can glass.

After the race, there was a complimentary beer and bbq dinner.  Since the weather was so cold, most teams just stayed in their vans instead of setting up chairs at the transitions. I think this took away from the overall feel of the race, but it was great hanging out with my family though. The course was tough, but fun since you knew you were only running between 3-6 miles before you took a break.

I would recommend this race for non-beginner runners based on the difficulty of the course and time limits. And go in with being just a fun race to hang out with your teammates. The 2017 Gnaw Bone entry is open if you are ready to give it a try!

5th Place! Winter coats in May!

Race Recap: The Frigid - January 17, 2015

The first race of 2015 - The Frigid - fortunately did not live up to its name. This past Saturday was sunny and warm for January making the 4 hour - Rogaine that much more enjoyable.  361 Adventures put this meet on and also offered a 4 hour nighttime Rogaine that we (my husband and I) opted not to do. Considering we are still fairly new to the sport and after finishing the first one, we knew we made the right decision.

Frigid Map

A Rogaine is a type of race where you choose your route based on where the checkpoints are located on the map. For this particular one, there were 14 main checkpoints plus 4 extra checkpoints that would be revealed at one of the main checkpoints. You are given a map and this time the 14 checkpoints were already mapped. Everyone has the same start and finish points, but then you and your team decides what is the best route for your team's ability. A team is made up of 2-4 people or you can go solo.

This registration was from 8-10am, maps passed out at 10:15am, and race started at 11am. We made it to Explore Brown County (Indiana) way too early - 8:30am. It was a short drive where I grew up in Columbus, IN which was nice, so my parents could watch our 3 kids. Registration was quick and easy. We had already signed the waiver form so we picked up our bib number and waited. My brother-in-law and cousin made a team and joined us shortly after we arrived, so it was nice hanging out with them while waiting for the race to start. 

The main meeting place was inside a red barn like building that had plenty of room for the 100 or so participants. The race directors had a short meeting reviewing  the rules and tips such as be careful of the black ice on the gravel. Once that was done we had about 30 minutes to look over the map to plan our route. We gathered our gear and was ready to start. Each person had to carry hydration, a light, a whistle, hat, and a long  sleeve shirt. Each team also had to have spaceblanket, compass, the map, passport (paper that you punch when you find a checkpoint), charged cell phone, and the race number.


This year, our plan was to try to get all the main checkpoints. Last year, my husband and his brother got all but one, so we wanted to do a little bit better. We planned our route to follow the easiest navigation route, run the flats, and walk the hills. We stuck to the plan and ended up getting all the checkpoints plus one of the extra checkpoints finishing in 3 hours 33 minutes. You get penalized if you are late, so we wanted to make sure we were not late! Only one checkpoint gave us trouble as it did for a few other teams that we met up with while trying to find which we were eventually successful.

It's not all seriousness with The D team as we look for our next checkpoint.

Overall, the rogaine was fun. I had my fill of the Brown County hills for sure. Some places, I was sliding down since it was so steep and then climbing up on all fours. Fortunately, my feet stayed dried since most of the creek crossings were shallow and slightly frozen still. After the race, there was vegetable soup, bread, and cookies with water or lemonade to drink. There was about an hour between the end of the day race before the maps were being handed out for the night race. Awards were handed out to the top 3 teams and top 3 solo finishers. We finished as the 5th team, 10th overall. Next year, the plan is to clear the course and get a few more checkpoints. That will only happen if I practice some hills so I don't keep saying, "oh, hill no!" sarcastically in the race again.

If you are interested in learning more about orienteering, rogaining or adventure racing check out some of these groups for more information and races. They are fun for all levels whether you hike or run, if you like being out in the woods, these races are for you.

361 Adventures

OLOU

DINO

Flying Squirrel Adventures

TOPO Adventure Sports

Meeting Barn at Explore Brown County

ROGAINE stands for Rugged Outdoor Group Activity Involving Navigation and Endurance

2014 Recap: My Year in Running

A few years back, I started choosing one word that I wanted to focus on for the year instead of making new year's resolutions. I like doing this for several reasons, but that is a topic for another day. This year, in addition to this one word, my husband and I decided to make the resolution to complete 12 races each. I can say that I was able to keep this resolution this year! Time for a celebration, right? 

A fellow Girls Gone Sporty Ambassador - Pretty Lil Mudder - came up with a brilliant idea to give 'awards' to our races this year which also allows a great way to look back at some of the races this past year. Be sure to check her awards and the other ambassadors that linked up (see the bottom of this post too). You may just find a race to add to your calendar for 2015.

Backside Trail Half

So here are my 2014 Race Awards:

Most Scenic Course - Backside Trail Half/Marathon - Any trail run is definitely ranked as most scenic for me.  Find my race report of the Backside here.

Most Challenging Course - Mission Lite - 4 hour DINO Adventure Race. Even choosing our own route due to orienteering part of the race, this is still what I would consider the most challenging course: canoeing, mountain biking, and trailing running (or bushwhacking or  swamp trekking) .

Best Expo - Kentucky Derby Festival Half/Full Marathon - I am not big on expos, but the Kentucky Derby Festival Half/Full Marathon is huge - held at Kentucky International Convention Center. They have the packet pick-up down to a science - easy and fast.

Best Post-Race Food/Beverages - Mission Lite - Another award for this 4 hour adventure race. They had a cafeteria style lunch included meatball subs, fresh salad bar, chips, fruit, and dirt pudding. It hit the spot after a misty morning of stomping through the woods.

Best Swag - Tri-Cap Mud Slinger Trail 6K and 13.1m - Stocking cap and pull-over long sleeve shirt  - Need I say more?

Most Unique Medal - SIPAC 4 miler - I might be a bit bias since my brother directs this race, but where else are you going to get a cow eartag as a medal?

Favorite Race Shirt (tech tee or reg) - Mill Race 5K - Although, I am not a fan of the white, I love the design on the long sleeved tech tee featuring my hometown. It connects aspects from the bridges, Cummins, and running.

Favorite Overall Race - Mission Lite - This category was a tough one to award. I really have a top 4 with this one topping this list. The Mission Lite tops the list because not only did I team up with my husband in the race for a 'race date', but also because I like having the extra elements that come with adventure racing: teamwork and strategic planning. It is how I would imagine treasure hunting and racing against the other pirates to find all the gold! My other 3 favorite races are the ones I ran with my friend, Maleah , my niece and my son. It is hard to beat those time running together!

Best Course Support (aid stations, volunteers, people cheering you on, etc) - Waterfront Challenge - The military volunteers at the challenges  - whether they were cheering or ordering - were fantastic!

Race You Are Most Proud of Yourself for Completing - Columbus Challenge Triathlon and Duathlon - This was my 'A' race for 2014, so yes, I am most proud that I finished my first Olympic Distance triathlon, hands-down. I can still remember trying to swim a few laps in the pool and here I swam almost a mile in open water. It is an amazing feeling to cross the finish line after all the training - completing something you have never done before. 

How would you pair up the awards with your 2014 races? 

Check out the other blogs 2014 Recap - maybe you'll find a new race!

Running Escapades (http://runningescapades.com)

Runner Girl in a Rocking World (http://runnergirlinarockingworld.com)

MCMMamaRuns (http://mcmmamaruns.com)

Once Upon a Run (http://www.onceuponarunfairytale.blogspot.com)

The Runner Within (http://therunnerwithin.com)

Fat Girl to Ironman (http://fatgirltoironman.co.uk)

Love for Running (http://loveforrunning.com)

Peace Love & Ice Cream (http://peaceandloveandicecream.com)

Miles to Go (http://miles-to-go.org)

How My World Runs (http://howmyworldruns.com)

This Mama Runs for Cupcakes (http://thismamarunsforcupcakes.com)

Uptite Mamas (http://uptitemamas.com)

Kristin's 5k (http://www.kristins5k.blogspot.com)

Pretty Lil Mudder (http://prettylilmudder.com)

Run, Kat, Run: Turkey Run at Iroquois Park

5 miles, to the top of Iroquois Park and back down—no worries!  Ran this same course 50 times.  Woke up ready to do it.  My goal was under 50 minutes and with all the hills involved that would be what I consider “really good”.  

It had snowed the night before and it was COLD but beautiful!  The race was packed, about 900 people I think.  The gun blew and we were off!  Made it to the top in pretty good time, at least in good enough time to be under my goal.  The awesome thing about the top was the view of what seems like the whole city from the overlook covered in a fresh blanket of snow.  Once we started downhill, it was all good!  I finished in 49:12 which was under my goal!  I was happy.  

After the race they had tons of awards and prizes. They also had a ton of food for the runners and walkers.  

Great race, I’ll be doing this every year! (2014 IHR Thanksgiving Day run/walk)

Race Report: Tri-Cap Mud Slinger Trail Run

Where did November go??? I imagine you are thinking the same thing with Christmas just around the corner!

Last month, I  finished the Tri-Cap Mud Slinger Trail Half Marathon. This race is held in Ferninand State Forest in southern Indiana held typically on one of the first or second Sundays in November. They also offered a trail 6K.The funds raised from the race benefit Tri-Cap programs helping the less fortunate in the area. The half marathon was $50 if you signed up early and $30 for the 6K.

Since it was a late start at 10am, I picked up the packet race morning with no problem. It was a fairly laid back, friendly race - with just over 50 finishers for the 13.1m trail run and over 100 finishers for the 6K. My brother was also running the half while my nephew and sister-in-law ran the 6K. The race started on the road for about a mile before turning on the trail to run. Each race was a loop in the forest. The half marathon ran the 6K route backwards at the end of the race.

Race swag

Once I read "If you are looking up, you are going down," about trail running. That fit this race to a T.  As you could expect being a trail run, there were plenty of hills, slippery leaves, holes, roots, rocks, creeks to maneuver through. This year the course was marked with spray paint on the ground - aka the leaves. For the most part, it was easy to follow. Since I'm a mid-pack runner, there were one or two places that the marks were almost gone from the previous runners. Fortunately, I could almost always see a runner in front of me. I saw several slip while running and a few almost take a wrong turn, but no serious injuries occurred from the falls. I took a few good falls when I found some holes covered by the leaves as well. There were a couple rugged climbs that were slippery due to the leaves and rocks, but that is what makes trail races interesting.

Unfortunately, my phone died midrace so I was not able to get any pictures, but the race's Facebook page posted some. You can get an idea of the course from those. 

Overall, this was a fun race and great for the beginner or experienced trail runner. There were plenty of water stops along the way with oranges so I did not carry my own water. At the end of the race, there was chili and hot dogs. Those did not appeal to me after running so I just stuck with the oranges and water. Instead of medals and t-shirts, they gave out stocking caps and pullover shirts which was great.

 Trail running is a different experience from road running and has a unique vibe that I like. I highly recommended trying some out with a friend the next time you go running.

Until next time, have fun finding your fit in Louisville. 

Run, Kat, Run: Urban Bourbon Half Marathon October 2014

My last mini-marathon I swore it would be the last.  It was awful.  I never officially checked my time because it was so awful.  I was 30 pounds heavier, eating food that came out of a drive thru window, and not training to the level that I should.  I learned my lesson, oh boy did I learn my lesson.  I vowed to either change and train right or not do another race.

After losing weight I decided that I would give it another try.  I dedicated myself to training like I knew I should and signed up for the Urban Bourbon. 

pre-race

Training was fun!  I enjoy running, I enjoy cycling, and I enjoy being active so that was not a problem but finding time to do all those was the problem.  I started training about 10 weeks out and ran 2-3 times a week for shorter runs then once a week for my long runs.  Long runs are my favorite!  I know I complain while I’m running but I enjoy it. 

I missed one long run because of being out of town but otherwise I made all my long run dates!  And through the training I continually was impressed by my ability and my time on training runs.  But I wasn’t convinced that all that training “greatness” would surface on race day!

We lined up for the race, headphones in, garmins on, ready to rock it!  I was lined up near the 2:45 pace group, not at all where I wanted to be.  My first and best half marathon was 2:24 and my goal was to be under 2:24, even if it were 2:23.  I quickly passed the 2:45 pacer, then the 2:30 and I was feeling good.  Up ahead my running partner saw the 2:20 pacer and said “there’s your pacer” to which my reply was “there’s OUR pacer”.  We caught up and stayed in front of the 2:20 pacer for a long time.  Eventually, my partner and I got separated on the hills of Cherokee.  But I just turned my music up and kept going all the while the 2:20 pacer was still behind me.  And I was feeling good!  I couldn’t believe that I was on pace to finish under my goal. 

My folks and my Granny came to see my about mile 8, my kids and in-laws came around mile 11, and then at the finish line.  I cry every time people come see me, it makes me so happy.  Try running and crying at the same time.  I always get choked up when I see my kiddos and I get a burst of energy from their hugs and high fives. 

Around mile 11 I started getting cramps in my calves so I slowed down but kept going.  Just keep swimming, just keep swimming was going through my head.  I saw the finish line and tears welled up in my eyes, I was just about done!  I turned it up and headed to the line.  I crossed the line at 2:19 and my chip time was 2:17:11!  I was thrilled!  So proud of myself and my dedication to training correctly.  Of course, now I’ve got like three more half marathons scheduled to do in the near future and hopefully a marathon will happen sooner rather than later. 

post-race

Kathy Kingsbury

Race Report - Mill Race 5K

We had a family gathering recently at the Mill Race Marathon, Half-Marathon, and 5K in Columbus, IN. My dad, brother, sister-in-law, nephew (11 years old!), and cousin (going to grad school in Illinois) ran the 2nd annual half marathon. It was my cousin's and nephew's first half marathon. Also, my husband, oldest son, niece, and myself ran the 5K while they were running the 13.1miles. With that being said, there were 9 of us ranging from 6-68 years old for our family running that day. My mom and 2 other kids were our support crew and cheering us on, so definitely a family affair!

pre-race

My immediate family and I registered the day before the race at the expo in downtown Columbus. I was holding out for the weather since kids were running. The weather turned out to be beautiful! There were no lines for packet pick-up or sign-ups which was simple to follow. The only thing we missed was the parking pass booth. There are several parking garages and lots downtown, so they were passing out the free passes to ease parking in the morning. We thought they were going to be in our packets and did not check until we got home. There were several vendors there at the expo to browse as well.

Race day: Street closures were going to start at 6:45am with the half marathon starting at 7:30am followed by the 5K starting at 8:15am. We parked at my parents' church parking lot near downtown since we did not pick up a parking pass. It was an easy walk to the festivities. We were able to cheer on our family members running the half before starting the 5K race. My husband ran with my son and I ran with my niece. We ran through the park across the bridges and back to downtown. It was relatively flat with one water stop. Fortunately, we did not get stop by the train like some of the marathon runners did!

post-race

Overall, the race was well run and we all had a great time. My niece was able to run her first 5K without walking! Besides the finishers' medal for each of the race, if you finished the 13.1 or 26.2 race you were put into a drawing to win a free truck and if you finished the 5K you had a chance to win one of four bicycles.

They already have the registration open for next year. The location downtown Columbus, IN is a great place for the race - plenty of restaurants and entertainment for all ages - definitely recommend checking them out.

Run, Kat, Run - Do What in MUD?

The Rugged Maniac is an Obstacle Course 5K, in MUD!  There are 25 obstacles that you have complete while running a 5K.  I ran the race in Paoli Peaks, IN on the ski slopes, so it was up and down and up and down the slopes.  Some places running was impossible it was so steep! 

Some of the obstacles included: a mud pit with barbed wire over your head, iron rings to cross, seesaws covered in mud, walls to climb, fire to jump, creeks to cross, and so MUCH MUD!!!  To me it seemed like they put the easier obstacles first and they progressively got harder.  The first obstacle was a giant mud pit about knee deep that you had to walk through—several lost shoes in that one!  Then we went to walls to climb and mud to army crawl through.  The last obstacles were hard!  There was a 12 foot wall with 2 steps, needless to say you needed help to get over it.  And then there was the “wall” that was straight up covered in slimy mud.  The idea is that you get a good running start, run up the wall, catch the top ledge with your hands and hoist yourself over.  I tried two times and got so close each time but slid right back down the wall each time, making the bruise on my hip bone get larger and larger. 

It was fun!  It was muddy!  It was everything I had hoped for!  I have the bruises to prove it!  

I Ran the Farm - 4mile Race - Sept. 6 - Dubois, IN

front runners

About 90 minutes from Louisville, is a small town of Dubois, Indiana - near Patoka Lake. It happens to be the home of SIPAC - Southern Indiana Purdue Agricultural Center where my brother is the farm superintendent. The past two years, SIPAC has hosted a 4mile mixed terrain race to start off the family field day.

Pixie and I walking it

The event is a very family friendly, laid back race whether you want to run or walk it. I am able to push our jogging stroller through the course. However, there are some parts that have rough footing such as going through the pasture. The trails through the woods are wide and easy to follow. There were a few hills and dry creek beds to cross that were rocky, but manageable with the stroller. There was a water station that you passed by twice on the course if needed. Once out of the woods you run on gravel until the finish line. So you pretty much run on every type of surface-  pavement, gravel, grass, dirt, rocks.

Rooster finishing

If you stick around after the race, there are a variety of demonstrations and activities. This year you learned about importance of good soil which helps produce forage which goats eat which helped them produce good milk and then make ice cream. My kids were able to milk a goat and then make some ice cream. There was also a forestry tour and geocaching available to spend the morning on the farm after the race.  A fun way to spend the morning with family.

Learning about forage

Milking the goat

My Journey to Healthy - Kathy Kingsbury

I wanted to start running, bad! I had no idea what to do to start. The month of my 30th I decided now was the time. Running started small, driveway to driveway. A week later it was 2 driveways then walk one. Pretty soon I learned that at my park by my house there were green dots every 1/10th I ran the park for months increasing the number of green dots each time. I became a green dot runner! 
 

I remember the first time I ran the whole park, it took so long but I did it! I was so thrilled! I felt so accomplished. At this point my father-in-law (a 30 year runner) asked me to do a club run with him. I knew I could do it but didn’t know if I could do it with everyone watching. Thankfully it was cold so there weren’t a lot of spectators and thankfully he is patient and willing to go slow with me. We made it! My first race! Hook-Line-Sinker, I was a runner now! From then on I met my father-in-law once or twice a week to run together. I loved it.

I had been running about 1.5 years when I was diagnosed with breast cancer. At this point I had completed 2 half marathons, lots of 5K’s, and ran probably 4-5 times a week. I was pretty good and decently fast. My life came to a sudden halt, I had cancer. Many surgeries, chemo, and overall feeling like crap days later, I was finally released to run again. My plastic surgeon knew every visit I was going to ask “the” question, “when can I run again?” Thankfully he was a runner and understood that I needed to be on the road. 
 

Trail running with friends.

After taking about 6-7 months off from running, I was finally released to run again! I couldn’t have been happier! Laced up my shoes as soon as I got home from the doctor's visit, headed out. I ran one driveway and realized my body was not ready for that. So I waited some more and tried again about a month later. This time a little easier, not comfortable but a little easier. I eventually went on to complete my 3rd half marathon just 4 months after the completion of chemo—no hair but I was there!

I slowly transitioned back to being a runner but had gained about 25 pounds during chemo and the weight added to the inability to train, made me really slow, REALLY SLOW! Nothing like I was. I continued to run and run and run some more even if it was slow. In April of 2014 I started a cleansing program and finally dropped the weight. This past summer I have worked super hard on my body and finally am back to my pre-cancer weight and pre-cancer ability. I AM BACK! Took 2 years to get back to me.

Now I run 2-3 times a week, cycle 2-3 times a week, strength train twice a week, and rarely take a full on rest day! I get cranky without exercise. I appreciate so much what my body can do, and where my body has come from. There was a point in my life I couldn’t sit up on my own and now I can run 13.1 miles! I GOT THIS!!! 

Kat (in the green on the left) with her workout buddies

Thanks for sharing and inspiring others to be a green dot runner, Kat! You will be reading more from Kat in future months in her featured posts, "Run, Kat, Run."
Be sure to check out others who have shared their fitness journeys in the Features tab above.
Interested in sharing your journey and inspiring others? Contact me at fitinlou@gmail. I would love to hear from you! 

Friday Favorites: Favorite Local Shops for Runners and Triathletes

Living about 30 minutes from stores, I do not do much shopping - especially with three kids in tow. However, when I need new running shoes or gear for triathlons, I find it worth it to pack the family up and head into town to the local running and multi-sport stores. Bonus - all these stores support the community in leading group trainings or classes for all fitness levels.

Here are three of my favorite stores:
1. Ken Combs Running Store - Located off of Shelbyville Road in St. Matthews,  I can take all 3 kids and be out of the store in about 15 minutes with a new pair of running shoes. I love that they recommend shoes based on your feet, so I can try them on and pick the best fit. My last visit I told them I was starting to have arch soreness. They gave me suggestions with icing and stretching which has helped. They have more than shoes of course if you are looking for some good running socks or other running clothes. They also offer track nights for group speed work. They also have race calendar on their website.

2. VO2 Multisport - Also in St. Matthews, this place covers areas in training and coaching as well as retail. They had a great sale in January this year where I was able to pick up my first cycling shoes and a few pieces of running and biking clothes. Check out their calendar for the bike rides, yoga, and other classes such as bike maintenance 101. They are there to help you whether you are a novice or a veteran!

3. Fleet Feet Sports - Located on Taylorsville Rd, this running store has lots to offer the community as well. They will also recommend running shoes based on your feet and lots of other gear to look through. They have group runs, training groups to help you achieve your running goals, yoga for runners, and a variety of classes such as Self Defense while Running coming up on Sept. 9.

Be sure to follow these stores on Facebook to keep up with deals and events such as the sale that Fleet Feet is having this weekend!

What are you favorite places to get your gear to keep you running and biking?

Friday Five: Fitness and Volunteering

From coaching to bike mechanic to feeding the homeless, Louisville has a wide range of ways to volunteer in areas that are related to fitness in some way.

Here are this week's Friday Five:

1. Burrito Riders - From their facebook page, "We roll burritos in our homes, and deliver them to the homeless and the hungry, by bicycle, the 2nd and 4th Saturday of each month." They are always looking for more people to make burritos and riders. You can also read a little more about them here.

2. runPossible - Sweaty Sheep initiative that meets every Wednesday morning with Wayside to connect with the homeless through running and walking

3. Volunteer at a Bike shop - Trikes for Tikes in Crestwood meets on Thursday nights to repair bikes to give to the needy. You can donate bikes, bike parts, and helmets. Falls City Community Bikeworks is another great place. From their website,  "FCCBikeWorks will serve a two-part mission: providing the space, tools and expertise to any community member who wishes to learn and practice bicycle maintenance; and channeling the donation of refurbished bicycles (and related equipment and skills) to Louisvillians who rely on bike transportation, but cannot afford to purchase roadworthy bicycles. The overriding goal is to make bicycling more affordable and widespread."


4. Be a coach or a mentor - YMCA, GOTR (Girls on the Run), First Tee of Louisville

5.Volunteer with road races such as the Ironman, the upcoming Hike, Bike and Paddle, Mighty Titans. Other road races may give you a free or discounted entry to their race.

There are still lots of other options out there such as 502 energy exchange or volunteering in a local club or maybe teaching a community fitness class.

My family and I currently help out with Burrito Riders and Trikes for Tikes, but look forward to trying some of the others out soon! Volunteering is just like fitness - you got to make the time to do it if you want to do it.

Do you know of other opportunities? I would love to share them too!

Friday Five - Favorite Places to Run in Louisville

MY TOP 5 Favorite Places to Run in Louisville!

1. Creasy Mahan Nature Preserve - Trail running close to home - There are wide paths, narrow paths, hills, flat areas, and some wildlife to get a break from the hustle and bustle. 

   

   Wintertime at Creasy Mahan Nature Preserve

2. Parklands of Floyds Fork - Easily one of my favorite places to run because it has a little bit of everything:  paved paths or dirt trails, a few hills, runs along Floyd Fork, and an easy place to run short or long distances or get a brick workout. It is beautiful there!
3. Waterfront Park - This is a great place to run along the Ohio River downtown and almost always see several others running. You can cross the bridge and run the Indiana side as well.
4. Cherokee Park - The 2.4mile scenic loop is a nice training loop. It is a paved lane for walkers and runners. There are also lots of trails to go running as well.  There are always people getting their fit in along the scenic loop if you are looking for a place with others.
5. Seneca Park - This park also has a paved loop - 1.2miles. There is a nice route that is well traveled with other runners going from this park to Cherokee for a longer run.

Honorable Mention - There are still lots of places locally to run! I have to also mention Jefferson Memorial Forest and Iroquois Park. I have only run them in races since they are on 'the other side of town' from where I live, but if I lived closer I would definitely be running there more often as well. Jefferson Memorial Forest has some pretty rugged and challenging trails. Iroquois Park has some hills as well to challenge your runs!

Where are your favorite places to run?

FIT IN for the Weekend - Aug. 15, 16, 17

Finally the weekend! Here are some ideas to get your FIT IN this weekend!

Friday, August 15
Free Yoga - Grab your mat and head to Kentucky Center at noon

80s Themed Insanity - $5 at FitMe Studio (I'm hoping to check it out this Friday if you want to join me!)

Saturday, August 16
Inaugural 5K Midnight Run presented by Derby City Run Club
Canoe Hike at Falls Over the Ohio
Bike Maintenance 101 - V02 Multisport - FREE, but registration needed

Sunday, August 17
CrossFit Bluegrass - FREE class through Lululemon


There are lots of parks around for hikes, runs, and biking! If none of these fit your schedule or your fancy, check out the calendar link for more options!

Looking ahead -
Signup to volunteer with the Louisville Ironman! (I am helping with the gear and bike check-in this year if you want to join me.)
Learn orienteering Sept. 13 at Horine Reservation - pre-registration needed.
Derby Festival- Half and full marathon just opened up for registration for next April!

Race Recap: The Columbus Challenge Triathlon - Aug. 9, 2014

After nearly 12 weeks of training, I swam 0.9miles, biked 23miles, and ran 6.2miles to cross the finish line of my very first Olympic distance triathlon - Columbus Challenge Triathlon!

  
 To think back when I first started training, I could barely swim a 1/2mile without stopping. By being persistent and practicing, I was able to increase the distance.  Even with my brother and his family and one of my best friends there, my anxiety about finishing the swim increased as the time to start the race got closer. They had a time trial start. This just means you lined up according to your number and a swimmer starts every five seconds. This way is a lot better than a mass start at the beach. The first 10 minutes or so of swimming, my heart was racing and I could not get my breathing right because of my nerves and the cold I had. I did alot of backstroke to calm myself down the first half of the swim. Once my nerves calmed and my nose got cleared out, I was able to go back to the front stroke. My sighting on the swim was pretty bad too and even got disoriented one time, but I was able to stay calm and start again. I imagine the lifeguards having a good laugh at my inability to swim straight from buoy to buoy. At the end of the swim, the volunteers were there to pull you out of the water because it was so slick.

Since the swim did not go as well as I had hoped, I still had plenty of energy left for the bike and run. The transition from the swim to the bike went smooth. I dried my feet off to get my shoes and socks on, walked my bike out of the transition, and on I biked. I had one of my honey stinger gels after I had been on the bike for a mile or two to keep me fueled. The course was mostly country roads with miles 7-14 around a big lake that had lots of hills and curves. I drove the bike course the day before so I was ready the hills. With a few miles left, I ate another gel to fuel up for the run.

  Coming into transition, I was able to see my mother-in-law and my parents with my 3 kids cheering for me. This was a first time, my kids had seen my husband and I race and it was my mother-in-law's first time seeing a triathlon. Having a cheering section was a first for me, so that made the race even more fun. The run was 2 loops in the neighborhood that was pretty flat. My legs handled the transition from the bike to the run pretty good. I had read slowing down a few miles before the transition can help so it seemed to have worked for me.

 Coming down the home stretch, high fiving all my family, and crossing the finishing line was an amazing feeling.  It did not matter to me that I had one of the slowest swim times, it matters that I had finished something that pushed and tested me - something 3 months ago I would not have been able to complete.  My husband joined me in this challenge as well. He ended up getting a flat tire around mile 6 on the bike, but still finished the bike ride - riding 17 miles through hills on a flat! We do the races to keep us motivated to stay healthy for our kids and to do something fun together. Now onto figuring out the next challenge!

Before and after the race 

 This race is a fundraiser for Foundation for Youth in Columbus, IN (my hometown). Packet pick-up was quick and painless and even had a free dinner if you wanted the day before. Race day parking was in the neighborhood which was an easy walk to the transition area. The weather was overcast, and the water temperature was 77F so wetsuit legal. The markings on the bike route was easy to follow and volunteers did a great job directing. I wished they had more lifeguards in kayaks or canoes, but overall I think it was a well organized race. There was even a mother-son team like Team Hoyt that was inspirational to see along the course and cheer for them in their first triathlon. 

Part III: TBT - Running

The last TBT (Throwback Thursdays) for this series. I have been sharing my background and thoughts of each of the 3 sports (swimming, biking, running) of which I am about to embark on for my first Olympic Triathlon distance (1500m swim, 25mile bike, 10K run) sharing my excitement and nervousness along the way. Part I: Swimming, Part II: Biking 

The final leg of the race happens to be my favorite. There are no worries about drowning  or falling off a bike. Running also happens to be the one I have been practicing for over 20 years and had my shares of ups and downs with it.
  I started off in junior high track. I ran the 800 and 1600 and an occasional relay. I was not the fastest on the team, but was respectable - not that that matters. I enjoyed being able to run with a friend during practice and basically just talk. I found this true for high school cross country as well. I met some of my best friends in high school on my cross country team who are still some of my very good friends. What other sport can you practice and talk with your friends? I dealt with your typical injuries as well - twisted ankles and shin splints, but I also got diagnosed with exercise induced asthma, so racing became less fun. I still enjoyed running, but not to the point that my asthma started to bother me. 
 I learned how to control my asthma and still ran for fun while in college. Running was a great stress reliever. I would meet with friends early in the morning or at night to go for a run. We cared more about distance than time so we ran slow enough that we could still talk. I occasionally did a race or two until I got the crazy idea to do some half marathons with my dad (who had not been running) and eventually two marathons. Training for these races gave my dad and I time to hang out while running and catch up since I came home for some of the long runs. 
 Jump ahead to my first real jobs, I found myself running with some co-workers at lunchtime which was another unique bonding experience! Have you ever run with your boss before? Makes for some interesting conversations.
  This is why I call myself a social runner - I run with friends, family, and co-workers. For me, running is an outlet. It gives me time to myself, but also with friends. You do not have the distraction of technology or kids interrupting. I am more of an introvert, but running makes me extroverted by being comfortable in it. I love running with others - especially those who are training for a race they thought they would never be able to run. I do not consider myself a fast runner. I am not out there looking for speed, although I do enjoy the occasional PRs now and then. I am out there looking for new challenges and adventures, and running helps me be prepared both mentally and physically. Have you ever run on a treadmill? That really helps build your mental strength!
  While training for this triathlon, I have had issues with my breathing again. I have had issues in the past after high school but they were so few and far between that I just ignored them. But I decided not to ignore them since it was happening more frequently (and I have kids now...).  I take an inhaler now before my workouts which has helped tremendously. It feels great to not wheeze and be able to get a full breath when I need one. 
  This triathlon is about me attaining my goal - finishing an Olympic Triathlon Distance! I maybe slow, but plan on being steady and finishing strong. Being amazed that I can cover over 30miles by swimming, biking, and running. Training for the race has been a 12 week journey of ups and downs and of learning how to balance 3 sports, becoming a better swimmer and biker which ultimate helps me have more energy for my kids. It provides an example for my kids that with dedication and hard work you can reach your goals. It does not matter what size or shape you are, you can train your body to go the distance. You have to start with believing in yourself!

 

Mighty Titans - Kids Mud Obstacle Race - Review

This is the second year in a row our kids have participated in the Mighty Titan race in Crestwood. My kids love their races! These races are kid-size version of the Rugged Maniac or other mud-obstacle races.

  There are several start times the day of the race. If you are not an early riser, you can still participate. You need to arrive about 20-30minutes before your start time to check-in. Here, they will give out the t-shirt, write his/her favorite number on his arm,  and offer the eye black to make you look and feel tough. When it is your time to race, everyone lines up and listens to Coach Nicole to start. The race is about 1.5miles with over 14 obstacles. The parents were able to run along with the kids to cheer them on which made the race fun for the whole family. There were volunteers at the obstacles for supervision and help like at the zip line and taller walls.
 My middle son, Rooster, is 4 and the youngest age geared for the race. Some of the obstacles were a bit more challenging for him as compared to my 6 year old who just blew through most of them. 

When Rooster went through the first mud area, it went up to his thigh which scared him a little, so he ended up going on the edge of the mud instead of directly through the middle. He was still able to get muddy, but not feel like he was in quick sand. Besides the sludge mud puddles and zip lines, there were cargo nets, tires, monkey bars, balance beams, slack rope, creek crossing, tube crawling, and wall climbing obstacles to conquer.
 At the end, they each received a Mighty Titan bracelet, water, and a banana. They also had the option to run it again if they wanted that day. My 6 year old was ALL over that of course! To top it off, a fire truck was there with the fire fighters hosing off the muddy runners.
 The price of the races is comparable to what you would expect for a road race and increases as the race gets closer. They are currently offering 3 races for $75 which is a pretty good deal. There are several more races being offered through September. One is next weekend in Prospect, so be sure and check it out!