Running Joyfully

Strength in Numbers

2012-02-29T10:39:00.003-08:00

At my job we talk a lot about metrics. As a nonprofit organization receiving funding from both public and private sources, we're frequently asked to report on the number of youth we serve each day, the number of community members who attend our events, etc. We look at Facebook Insights, email open rates, website hits. Dollars spent per child, % increase in services provided... Numbers, numbers, galore!

So I decided to take a look at my running numbers - the miles I put in, splits I run in workouts, my pace on tempo runs. Numbers don't lie. Miles are miles, paces are paces - you either run them or you don't. Our sport is very simple - if you put in the work, you're bound to see results. And God knows I've put in the work. Double days, high mileage weeks, early mornings and late night 400 repeats solo on the track by the light of the moon.

Checking lap splits while pacing my little brother to a mile PR

I'd like to say that I draw confidence from my running numbers. The quantitative data is all there in front of me, downloaded from my trusty Garmin.

Garmin data from a long run in Cleveland

And the numbers don't lie - I'm fit. I should look at my running metrics and be self-assured and excited, gaining mental strength from all the work I've done. But truth be told, I still base a lot of my self-confidence on things that are impossible to quantify.

Instead of looking at the facts - the miles run per week, the paces of mile repeats, etc - I sometimes find myself basing self-confidence on arbitrary measures, like how skinny my arms look in a photo of me running, or how flabby I think my stomach looks when I run without a shirt. These baseless self-assessments that only serve to bring me down. I know it's bad for me, but like all vices and addictions, I keep going back to them.

I shouldn't. I know it's self-destructive. And I'm a smart girl - I should look at the numbers, the facts.

So arbitrary measures be damned! I'm choosing to find strength in numbers - my numbers. Miles, paces, splits - all evidence to support the fact that I'm fit. No matter what that little devil on my shoulder might be whispering, I can't and won't ignore the numbers that tell me I'm in the best shape of my life.

To all the young women who similarly let self-doubt creep in and who base self-confidence on things you can't quantify - take a look at your running logs, and find your own strength in numbers! And let that knowledge carry you to fast times and many joyful runs!

See ya, self-doubt! I am CONFIDENT! Ready to take on the world!

Missed opportunities... close but no cigar

2012-02-16T17:48:00.000-08:00

This past weekend I competed at the USA XC Championships in St. Louis, Missouri, where I finished in 10th overall in the Open Women's 8k race.

It's my first top-10 finish at a US championship, so I'm trying to be happy about that. But it's tough, because I was heartbreakingly close (again!) to a spot on a USA team. 8 seconds and a few key decisions mid-race cost me the opportunity to go to Trinidad to compete at the NACAC Cross-Country Championships. I learned a lot from this race and had plenty of positive takeaways, but it's hard to not see this as a missed opportunity.

Freezing my butt off in the sub-20 degree temps and 20 MPH winds (Photo Credit: Mike Scott)

The front pack went out hard on the heels of the eventual 1-2 finishers Sara Hall and Molly Huddle. I wasn't anticipating the fast start; it didn't jive with my race plan, which was to run the first 4 kilometers under control and then get after it in the last 4k. So, I let the top group go, trying to run my own race. I moved up in the field as the race went on, but ended up coming up short in the final meters. If you watch the race video (fast-forward to 27:30) you can see 7-8-9 finishers Stephanie Garcia, Hilary Orf, Ari Fisher, and me battling down the muddy homestretch. Although I ran a strong last kilometer, I just couldn't catch them. As I cross the finish line, you can see the defeated look on my face - the look of someone who knows they just missed their chance. Oh so close but no cigar.

Final meters... (Photo Credit: Mike Scott)

Obviously I'm a bit disappointed, but I'm not dwelling on the bad. A top 10 finish is a top 10 finish, and that's something to celebrate. Even if Saturday wasn't the day I'd hoped for, it is a step in the right direction, so I'll take it. I'm trying to take my own advice - I often tell the USF runners I coach that PRs and top finishes don't come around all that often, so you gotta take 'em when they come, even if wasn't quite the race you were hoping for. Especially as you get older in this sport, best times and medals are hard to come by, so celebrate the successes when you can.

Top 10 - USA XC Championships 2012

Post race with NBSVers Steph, Annie, and Kate and honorary member Sara

And post-race, celebrate I did - I went out for dessert at the famed Baileys Chocolate Bar with my NBSV teammates and Ryan and Sara Hall. On Sunday the ladies went on a fun adventure long run through Forest Park, which resulted in us getting kicked out of the St. Louis Zoo - apparently no running allowed! :-) After some post-run eats, we explored the STL area. Now it's back to training here in the city and prepping for the US 15K Road Championships in Florida next month!

At the Arch with Dena, me, Kate, Sara, and Steph

Exploring Forest Park with Kate and Steph - love my teammates! <3

Meet me in St. Louis

2012-02-10T09:53:00.000-08:00

This blog post comes to you from the comfy bed of my hotel room in St. Louis, Missouri - I'm here for the USA Cross Country Championships. While I'm nice and cozy here in my bed, it's chilly and cold outside - check out the weather forecast for tomorrow's race!

A high of 27 degrees?? Brrr!! Good thing I've spent so much time in Cleveland this winter! Hopefully those long runs and 2 mile repeats I endured in sub-20 degree Ohio temps have adequately prepared me for tomorrow's race day conditions.

I've run at USA XC twice before - last year in San Diego (which didn't go so well...) and two years ago in Spokane, Washington (which was a decent race). As in past years, USA XC serves as the selection event for the World XC and NACAC competitions. Although there's no Worlds this year, tomorrow's race will select the qualifiers for the NACAC meet in Trinidad in March, and is an opportunity to represent our country in international competition. I missed a spot on a USA team in Scotland by 2 heartbreaking seconds last December, so I'm entering tomorrow's race hungry and gunning for a spot. Wish me (and my NBSV teammates!) good luck! :-)

You can watch the race live on Runnerspace tomorrow at 1:15 pm Central time: http://www.runnerspace.com/USACrossCountryChampionship

Thanks all for your support!!!

All in the family

2012-02-04T20:40:00.000-08:00

One of the most wonderful aspects of my post-collegiate running career is the opportunity to again be coached by my dad. Running for his Blue Devils team at Davis High School was one of the highlights of my high school experience, and upon entering the post-collegiate running world, no one has been more supportive of my running dreams than my dad. We talk on the phone daily about my workouts, training, how I'm feeling, etc so that I'm as prepared as possible to chase my Olympic Trials goals. Under Coach Dad, I'm running better than ever and certainly more joyfully :-)

Unfortunately, Dad is based in my hometown of Davis, working and coaching high school runners and being a dad and husband. After living in Davis for 23 years, I needed a fresh start in a new city, so San Francisco became my new home and I decided to have Dad coach me from afar.

Ideally, you live in the same city as your coach, so that they can oversee your workouts, hold a stopwatch, give feedback, and provide invaluable in-person coaching support. With Dad in Davis and me in SF, it's been a challenge adapting to this new coaching environment. I go home to Davis as frequently as I can to train with him, but more often than not I'm working out alone in SF (or Cleveland!), without a coach or training partners. Not gonna lie, this set-up hasn't always worked out great for me, but I firmly believe it's made me a tougher, mentally stronger runner.

While I've learned to run workouts being accountable only to myself, sometimes you just really need a coach there. Today was one of those days. In the middle of some tough 80-mile training weeks and coming off a disappointing 3k last weekend, I really needed a coach to help me through today's track session.

Enter my brother, Brendan. Since Dad was in Davis, he suggested I drive down to Stanford and have Brendan coach me through the workout. It was a brilliant idea! Brendan met me at the track with a stopwatch. Just having him there, calling splits and words of encouragement, made all the difference in the world - I ran the 1k repeats faster and more comfortably than Dad or I could have hoped. I'm coming off today's workout enthused and excited to race again!

So thanks, Dad and Brendan, for the excellent coaching! :-) We make a great team!

All in the family, back in the day - Davis High School XC 2003

Go Greggs!

Age 25: Quarter Life Crisis or Quarter Life Calm?

2012-01-30T23:59:00.000-08:00

I've got just a few more minutes left in my 24th year of life - as the clock strikes midnight shortly, it'll be my birthday and I'll enter a new quarter-century of life. I've been a little apprehensive about turning 25, because when I think of a 25-year-old, I think of an adult. I'll no longer be in my early 20s and won't be able to call myself a recent college grad... turning 25 means I'm a real grown up! Eek! While this new age is daunting, there's nothing I can do about it - January 31 is fast approaching!

Throwback to 2008 - my 21st birthday

So instead of looking at turning 25 as a quarter life crisis (as I've jokingly been referring to this birthday), I'm viewing January 31, 2012 as Day 1 of my quarter life calm. While I'm a little anxious about real world responsibilities like how much money is in my savings account and how I'm going to afford health insurance next year, I'm mostly feeling pretty good about 25.

My quarter life calm is centered around the fact that I'm pursuing my passions, exploring my potential, and am surrounded by a supportive, loving community. These three words hold special meaning to me, as they are the foundation of the purpose statement for the nonprofit where I work, the Sunset Neighborhood Beacon Center. Living in San Francisco (and flying frequently to Cleveland!), working at SNBC, running for New Balance Silicon Valley, and coaching at USF, I'm arguably happier than I've ever been.

So, I'm entering age 25 with a sense of calm. With a job that challenges me, the opportunity to explore my athletic potential, and a close-knit community of family and friends, I begin this new quarter-century not in crisis about growing up, but instead at peace with the passage of time.

I read an article recently called 11 Things to Know at 25ish. It's a great read for all of you approaching the big 2-5. In the final minutes before my birthday, I'm taking these words from the article to heart:

"Now is your time. Walk closely with people you love... Don’t get stuck in the past, and don’t try to fast-forward yourself into a future you haven’t yet earned. Give today all the love and intensity and courage you can, and keep traveling honestly along life’s path."

Age 25, here I come!

BAXC Race Recap and... the beginning of track season!

2012-01-27T13:21:00.000-08:00

It seems like 2012 just began, yet already the end of January is quickly nearing! It's been a busy past couple weeks for me - 2 trips to Cleveland, lots going on at work, track season starting up at USF, and of course running! I'm into my 6th week of training since my break and have been putting in base miles along the Golden Gate Park trails and snowy bike paths of Ohio.

Two weeks ago I ran in the 2nd annual Bay Area Cross Challenge, put on by the Bay Area Track Club. A fun, low-key race in Golden Gate Park, it was a great chance to get in a hard tempo effort with my New Balance Silicon Valley teammates. We finished 1-5 in the race - not a bad day for NBSV ;)

Flotrack's Kevin Selby came out to the meet and biked alongside us as we ran, capturing the race highlights on video:

Watch more video of 2012 Bay Area Cross Challenge on flotrack.org

Kevin also interviewed me after the race - you can see the interview here:

Watch more video of 2012 Bay Area Cross Challenge on flotrack.org

Running hard over foggy, misty trails with good friends made for a great way to a Sunday morning :) And as an added bonus, we all took home some nice prize money - wohoo! Post-run brunch with my family made the already good day even better.

Showing off our prize money! $$$

I'm back to racing again this weekend - this time I'll be dropping down in distance to run an indoor 3k up in Seattle. 3000 meters is a tad shorter than I'm used to, but it should be a nice tune-up for the USA XC Nationals in St. Louis in February. I'm excited for track season to officially begin!

Until next time... run joyfully!

Product Review: Simple Hydration Water Bottles

2012-01-13T10:59:00.000-08:00

As one of my 2012 Running Resolutions, I’ve vowed to bebetter about fueling during long runs. With the Olympic Trials 10K in June asmy goal, the Sunday long run is an important day of the training week and Ican’t afford to bonk mid-run due to rookie mistakes like improper fueling. So,I’ve been on the lookout for ways to get much-needed calories mid-run while nothaving to wear a fanny pack for 16 miles.

Enter the Simple Hydration Water Bottle. I discovered theSimple Hydration bottle while learning more about the Ohio running scene (as a frequentflier to Cleveland to visit a special someone, I’m trying to connect withOhio-based runners, races, and running companies). The bottle, invented byCincinnati-based runner and triathlete Brian Hock, is elegantly designed, andlike its name, simple. It’s a 13 ozwater bottle with a contoured shape that easily fits into the waistband of yourrunning shorts.

I’m not a fan of carrying a water bottle while running – itjust feels so foreign and it throws my balance out of whack. Similarly, I don’tlike wearing a fuel belt around my waist – it feels like a bulky fanny pack. Mysister likes to call me a “Picky Picky Princess” about this, but I’m truly not tryingto whine. The reason is simple – Ijust want to run. Unencumbered, uninhibited. Simple, straightforward running. No gimmicks, justrunning.

Which is why I was excited to try the Simple Hydrationbottle. Brian was kind enough to send me some samples, so I gave the bottle atry on my first long run of the New Year. I filled the bottle up with 13 oz offluid, tucked it in the back of my spandex, and gave it a try with some stridesup and down my block.

At first, I could feel the water sloshing around while I ran,but after a few strides I grew accustomed to the feel. As I settled into theslow comfortable rhythm of my long run, I barely noticed the bottle.

It was an uncharacteristically warm day so mid-run I ditchedmy shirt in favor of just a sports bra. (The better to show off the bottle!) :-)

I'm still learning how to take in fluids and calories mid-run without my stomach getting unhappy, but on this long run I was glad to have something to hydrate with asthe sun bore down. Thankfully, my fluids were tucked right into the back of my shorts :) The sippy top on the Simple Hydration bottle made it easy to drink while running. No sloshing water or Gatorade in your face like you do when drinking out of a paper cup during a half marathon!

All in all, I was really pleased with the Simple Hydration bottle and will definitely be using it during my long runs through Golden Gate Park in SF, around the metroparks in Cleveland, or the levees of Davis. On days when I'm going over 90 minutes, you can bet on seeing the bottle tucked in the back of my shorts. Nothing in my hand, no fanny packs, just me running the trails :)

Running Resolutions for 2012

2012-01-01T18:22:00.001-08:00

Every January, people make countless vows to get in shape, eat better, study more, etc. I don't have a great track record of sticking to my past New Year's Resolutions - my annual vows to floss every day, become a morning person, and cut back on coffee usually only last for a month or so before I fall back into my old habits.

But, this year I'm extra motivated to keep my resolutions, specifically my Running Resolutions. 2012 is an Olympic year and the track & field trials are just 6 short months away, so I'm making a commitment to stick to these resolutions as best I can, as long as I can.

I'd like to invite you to join me in these Running Resolutions. Whether your goal is to run in the Olympic Trials, PR in the 5k, or finish your first marathon, these Running Resolutions can help you achieve your goal! Keep me updated on your progress and we can work towards these goals together :)

Running Resolution #1: Take more ice baths

I've got a love/hate relationship with ice baths - the benefits of a post-run cold soak are myriad, but immersing myself in 55 degree water for 10 minutes is sometimes downright unbearable! Still, gotta do 'em... so fill your bathtub with ice cubes and take the plunge at least once a week for optimal recovery!

Running Resolution #2: Improve fluid and calorie intake on long runs

Since graduating college and upping my mileage, my long runs have increased from 90 minutes to close to 2 hours. On these long days when you're burning over 100 calories per mile, it's vital to take in calories and fluids mid-run so as not to hit the wall. I've learned the hard way, bonking hard from calorie deficit, then feeling like doo-doo and needing hours to recover post-run (leading to a wholly unproductive Sunday!). To avoid this, I know I need to be better about eating a GU gel mid-run and sipping on an electrolyte fluid as the miles go by. So here's my 2012 vow: no bonking on a long run!

Drink up mid-run!

Running Resolution #3: Do 10 minutes of core every day

A strong core is essential to injury prevention and helping maintain good running form. When your core is strong, you're less prone to injury flare-ups in your lower back/hips, and when you reach the final 2 kilometers of a 10k, you're better equipped to keep your composure and maintain good form. And as an added bonus, you'll have a nice 6-pack to show off at the pool :)

So this year, instead of spending an extra 10 minutes on Facebook, I'll get down on my yoga mat for a 10 minute core routine!

Running Resolution #4: Foam roam every day

Since I can't afford a weekly sports massage, the foam roller is my saving grace. I roll out everything - calves, hamstrings, quads, glutes, IT bands, even my back. Amid high mileage weeks and hard workouts, I resolve to find time each day for the "little things," like foam rolling, that keep me running strong.

Running Resolution #5: Be confident!

I spent much of 2011 figuring out how to say "See ya!" to self-doubt. I haven't always been the best about believing in myself and I've let that hurt me in some races. But watch out, competitors - this year my confidence is back with a vengeance and I'm heading to the starting line with courage! So in 2012, no more self-doubt: I'm going to listen to the wise words of my 11-year-old brother (who told me, "Be awesome!") and the sage advice of Henry David Thoreau: Go confidently in the direction of your dreams!

Onward to 2012!

Join me in these Running Resolutions for 2012 - here's to a great year with lots of joyful running! :)

2011 Year In Review

2011-12-31T18:48:00.000-08:00

As we count down the final hours to 2012, I'm taking some time to review the highs and lows of 2011. I feel like I say this every year, but it's crazy how quickly the past 365 days have passed! Between running, work, and my personal life, a lot has happened. It hasn't all been sunshine and rainbows, but on the whole it's been a really amazing year :)

I'm looking forward to starting 2012 with a bang! I'm one month away from my 25th birthday and 6 months away from the Olympic Trials - what an exciting year ahead!

Wishing you a fun-filled, safe New Year's Eve and all the best in 2012!

2011 Year in Review

Some of the highlights from the past year... in between 6 trips to Cleveland to visit a special someone, racing at meets across the country, and frequent trips back home to Davis, it was a busy but FUN 2011!

January

Ringing in 2011 with Avi

Vegas with Davis High alumni friends

February

San Diego – US XC Champs

March

Stanford Invite 10k

Sedona – Vacation with Avi

April

LA – Mt. SAC 5k

May

Bay to Breakers 12k

Hawaii – Vacation with Avi

June

Brendan's Graduation from Stanford

July

Minnesota – RunPro Camp

Family camping trip at Donner Lake

August

Cleveland

September

Providence, RI – US 5k Road Champs

Toledo, OH with USF XC

Cleveland

October

Boston – US 10k Road Champs

Truckee – 3 weeks at altitude

November

Fresno – Two Cities Half Marathon

Terre Haute, IN – NCAA’s with USF

December

Cleveland x 2

Seattle – US XC Club Nationals

Quincy/Chico for the holidays

What are your favorite memories of 2011?

2 seconds to heartbreak

2011-12-21T16:54:00.000-08:00

Oh, running, you're breaking my heart!

Today I found out that I missed qualifying for my first USA team by 2 SECONDS. Two measly seconds. In those two brief moments, I went from punching my ticket to Scotland and racing in the coveted red, white, and blue jersey to staying home. Ahhhh, what a heartbreak!

In the final meters of this month's US Club Cross Country Championships, the talented Maggie Infeld and I battled it out for the final spot on the Scotland team. She and 8 other women will head to Europe next month to race in the Bupa Great Edinburgh Cross Country International Challenge - and I'm sure they will do a stellar job! I just wish I was there to compete as well...

Still, I'm trying not to be too disappointed - no point in dwelling on something that's done and over, and at this point, out of my control. I've come such a long way since this race a year ago, so I'm trying to focus on that.

The photos from the final meters tell the story...

I know I ran my heart out in Seattle... it's a little broken now, but nothing that some winter miles can't heal.

2 seconds --> just more fuel for the fire

Best of luck to those repping the US of A in Scotland next month!!

The gift of opportunity

2011-12-19T11:41:00.000-08:00

With Christmas just around the corner, I've spent the last few weeks getting into the holiday spirit. Between post-run peppermint mochas, shopping for presents for my family, and decorating the apartment with my roommate, it's been a busy month!

Holiday additions to the apartment

After a short work week, I'll be heading up to the mountains to spend Christmas with my family :) I can't wait!

Christmas tree, complete with running shoe ornament :)

While hitting the mall last week to shop for presents, I started thinking about the many presents Santa has brought me over the years - a new bike, an American Girl doll, a pair of skis, a TV, Southwest giftcards... oh how the things we want change over the years!

I've gotten a lot of great presents (thank you Santa!) but perhaps the biggest gift I've been given is the gift of opportunity. I've had the opportunity to go to college, travel the globe, and pursue my dreams - all incredible blessings that aren't available to a majority of the world's youth.

I realize how great I've got it and I thank my lucky stars for all the wonderful things in my life. To show my gratitude, I try to find ways to give back. By making the most of the opportunities I've been given, hopefully I can help change the world, one community or one child at a time.

During my college years at UC Davis I founded and directed a student organization called Nourish International, which aims to eradicate poverty by engaging students and empowering communities in the developing world. Nourish is a nationwide movement with chapters at colleges across the country, where students work to educate their campus communities about global poverty while raising funds to support development projects in less developed countries. While at UC Davis, my chapter raised over $12,000 to support agricultural development and nutrition education projects in Ecuador; in 2010 I had the opportunity to volunteer in Ecuador as part of our community development project. As an advocate for collaborative social change initiatives, the Nourish movement remains a cause near and dear to my heart.

Volunteering with Nourish International in Ecuador

Another organization that I'm passionate about is the Sunset Neighborhood Beacon Center (SNBC), a community development nonprofit that serves the children, youth, and families of San Francisco's Sunset District. Now in it's 15th year, SNBC provides daily afterschool programs to over 900 youth every day, as well as adult educational opportunities to over 300 adults each week. Child by child, family by family, SNBC is connecting people to their passions, providing learning opportunities, and building community. Best of all, they provide all of these services to participants entirely free of cost.

At a community event repping SNBC

The Sunset neighborhood and SNBC are my new home - I live in the Inner Sunset (2 blocks from Golden Gate Park and miles of trails!) and work at SNBC as the Strategic Initiatives Coordinator, supporting the organization's work through development and communications. After spending over a year living and working in this neighborhood, I see the fruits of SNBC's labors firsthand, and the Sunset has come to feel as much like home as good old Davis.

Both Nourish International and SNBC are creating opportunities and working for change, one community and one child at a time. But like all nonprofits, they need your help to continue their great work.

This holiday season, consider giving a gift that doesn't come wrapped in a box.

This year, give the gift of opportunity.

If you're able to, please consider making a donation to the
Sunset Neighborhood Beacon Center
or
Nourish International
and give children, families, and communities in San Francisco and across the globe
the gift of opportunity.

Thanks for supporting these two causes that are near and dear to me!
It means a lot!

Happy holidays!

-K

Race Recap and Enjoying the Off Season

2011-12-16T00:21:00.000-08:00

It’s been a few days since my final race of the season atthe USA National Club XC Championships in Seattle, WA and I’m still reveling inthe outcome. I finished 13^th overall in a time of 20:40, 74 spotsbetter than I finished at this meet a year ago. Although I would have loved tohave snuck in the top 10 (just a precious few seconds away!), I am incrediblypleased with the progress I’ve made and I know that I’ll only be stronger over10 kilometers. I couldn’t ask for a better way to finish my fall campaign andprepare for track season!

I flew up to Seattle a day before the race with my New Balance SiliconValley teammates. A course preview at Jefferson Golf Course revealed abeautiful XC course consisting of 2k grass loops. Winter weather leftthe course a bit muddy so times were a tad slow, but all in all Seattle was a greatvenue for a national XC meet. Crisp fresh air, elegant evergreens, and an arrestingly beautiful city skyline surrounded by snowy mountains - Pacific Northwest, what's not to love?

Seattle streets decked out for Christmas

On race day, as I went through my routine mental prep, I indulged in a deliciously decadent cup of coffee. I’d forgone caffeine in the weekpreceding the race, since I’d read an article by fitness writer Matt Fitzgerald that stated that caffeine’sperformance enhancement properties decrease when caffeine is consumed habitually. Being hopelessly addicted to my morning cup of joe, I figured it bestto cut back on the java for a few days, in the hope that when I finally had a cup of coffee, the caffeine boostwould give me a little extra oomph. (For more on the relationship between coffee and running, check out this NYT article.

Ah, exquisite espresso... :)

Race day brought feelings of both excitement and nerves.For me, it's always a battle between these two emotions, and finding the balance between the two is vital in order to perform well. Thankfully, I had a group of supportive NBSV teammates to lean on and help quell my nerves. An hour before the race, we warmed up in alight rain and after stretching, drills, and a few hard strides, we were ready togo.

(Photo credit Spencer Allen)

With a blast of a gun, the race was off. I got out comfortably andpositioned myself in the top 20, slightly off the lead pack. I knew some womenwould go out too hard and in the middle 2k I caught some of them, moving up in the field. Yet inretrospect, I probably ran the middle 2k too conservatively. I let the top 10women get too much of a gap, which I spent the last 2k fighting to make up.With 1000 meters to go I was making up ground, but rapidly running out of time to catch people.I started kicking hard in an effort to reach the group.

(Photo credit Mike Scott)

Full speed ahead, I caught one runner, moving into 12^thplace. But in the final 50 meters I had an “Oh s**t, I kicked too soon” moment and I ran into trouble. 30 meters to go and NYAC athlete and Georgetown alumMaggie Infeld blew past me on my right. As I strained to match her surge, mylegs started to give out from under me. Wobbling, my muscles went to jelly and Istumbled, almost collapsing just meters from the finish. The last 10 meters felt like an eternity as I fought tohold off a hard-charging Tanya Zeferjahn. Somehow I willed my way across theline and then promptly collapsed. Race officials dragged me to thesidelines, admonishing me to "Get up! Keep moving! Runners arecoming!” In response, I couldn't help but laugh to myself, thinking “I would move if I couldbut I can’t!” You know that post-race feeling of complete and utter exhaustion? Yeah, that was me...

On the pain train in the final meters (Photo credit Mike Scott)

After a few minutes I revived and found my NBSV teammates. It wasa mixed bag for the team – some solid performances, but some rough days aswell. Teammate Kate had been running in the top 20 with me but slipped in themud on a 90 degree turn and fell, while Kris pulled her hamstring just 200meters into the race and had to drop out. Despite these tough breaks, our teamfinished 9^th overall, our highest finish at a Club XC Championship(and without some of our top women, who are currently training for the OlympicMarathon Trials!). All in all, it was a successful day for NBSV and for me – I leftSeattle happy with my performance, thrilled with my progress in the past year,and more excited than ever for the upcoming track season! :)

Post-race, I’m taking some time off to let my body rest and recharge between XC and track season. I’ve been training without a break since June, so this week brings some much-needed recovery time. In my downtime, I've been living the life of a regular 20-something: staying up late, sleeping in, shopping til I drop, and eating copious amounts of chocolate -- all things I try to minimize during training. It's been refreshing to take a mental and physical break from running, but oddly enough, I’ve never been more eager to get back to the trails and out on the roads. The Track & Field Olympic Trials are just 6 short months away and I'm hankering to start putting in the work needed to get me to the starting line of the 10K in Eugene, Oregon on June 22!

Off Season Indulgences -- Christmas Ale Ginger Snap Ice Cream!

For those whose seasons are also done, enjoy your much-deserved time off -- I hope you come back to training refreshed and energized! Happy holidays to all, and as always, THANK YOU for your love and support :)

Run joyfully,

Words of wisdom for championship season

2011-12-08T22:47:00.001-08:00

I'm Seattle bound this weekend for the biggest race of my fall season, the USATF National Cross Country Club Championships, where the best club teams in the nation will battle it out over 6 kilometers of grassy hills. This race is the culmination of months of training, hundreds of miles, 6 pairs of running shoes, and countless hours spent doing all the "little things" that help you transition from a good to great runner.

I plan on heading here this weekend: Seattle Starbucks (the first one ever!)
It's like the Mother Ship is calling me home! :)

As the race approaches and I've looked at the start list, I've found myself growing anxious when I see big names among the entries. Saturday's field will be a talented one, with some of the best post-collegiate women in the country. Between a strong pool of individuals and a large field of talented teams, this race is in a way akin to the NCAA Championships for collegians. Leading up to NCAA's, the USF women's team was a bit intimidated by their first time at "the big dance." As a coach, I tried to provide counsel and guidance to the ladies. Now, I'm working on taking my own advice and repeating to myself the words of wisdom I dished out, which include:

You belong here - you've earned it! The USF Lady Dons punched their ticket to NCAA's through determination and hard work. Similarly, after a strong fall campaign, I've earned my place on the starting line (I just need to believe that!).

You're in the best shape of your life - have faith in your training. Between 15 mile long runs, 80 mile weeks, and 3 weeks at altitude, I'm fitter than I've ever been, and healthy to boot. That's an accomplishment in itself, and something to derive confidence from.

Sure way to get in great shape? Spend 3 weeks running on scenic trails at 6800 feet!

GET EXCITED to test your fitness among the top women in the country. The challenge of competition is thrilling, not scary or intimidating. Competing against the best is a great opportunity. Yes, many have stellar credentials, but come race day, all that goes out the window and past performances hold no traction - what matters is who competes the best on that given day.

Toeing the line at USA XC Championships with some of the top runners in the nation

Don't be nervous, GET EXCITED! Talking with my brother and jumping for joy after running a 5k road PR at the SV Turkey Trot

Dream big - don't just be content with making it this far. Set ambitious goals and go after them!

*****

On that note, here are some dream quotes to get all those racing this weekend fired up. Good luck everyone!

"Only those who risk going too far can possibly find out how far one can go..." - T.S. Eliot.

"All our dreams can come true, if we have the courage to pursue them." - Walt Disney

And lastly, my personal mantra for the weekend:

"Dream more than ~~others~~ you think is practical."

And as always, run joyfully! <3

Counting blessings and giving thanks

2011-11-30T20:37:00.001-08:00

I know I'm a week late with the Thanksgivingblog, but it's been a busy past few weeks... between the USF women's XC teamqualifying for NCAA's (hence a 3 day trip to Terre Haute, Indiana), racing a 5KTurkey Trot in San Jose, and spending Thanksgiving with my family, I haven'thad a spare moment to sit down and blog. But better late than never, right?

I’ve got a lot to be thankful for... so in thespirit of the holiday, I'm sharing with you some of the things I'm most gratefulfor this season, both in running and in life. Here goes!

This fall, I'm thankful for...

My loving family and boyfriend
Good health
A flexible job that allows me to train at anelite level
A roof over my head in a beautiful city!

Training partners

Being in the Bay Area,I’m surrounded by elite distance runners who are chasing dreams just like me. On any givenday, I get to run with an All-American, an Olympic Trials qualifier, or sometimes even an Olympian! I'm continually inspired and motivated by those around me.

And this fall I gained a training partner in the form of UCDavis steeplechase school record holder Caitlin Fitzgerald – my new roommate! It’sbeen incredibly beneficial to have a fellow runner just across the hall, whomakes sure you get out of bed to run every morning and holds youaccountable in doing your second run, even when it’s dark and rainy out. Not only is Fitz a great training buddy, she even bakes apple crisp post-run! Delish! :-) Yay for awesome training partners in the City by the Bay!

Consistency in training

I've been blessed tohave been injury free for the past 6 months, allowing me to string togetherweek after week of solid training and high mileage. This consistency intraining has not only paid dividends this fall, but has laid a strongfoundation for the upcoming track season and Olympic year. I’m excited forwhat’s ahead!

The opportunity to give back to the sport

With the USF women at NCAA's in Indiana

As a volunteer assistantcoach at the University of San Francisco (USF), I've had the chance to give backto the sport that’s provided me with so much. In helping out with the USF women a few mornings a week, I hope that I can pass on some words of wisdom to the next generation of runners, and maybe even inspire some of them to give post-collegiate running a shot.

Also, being on the sidelines as a coach instead of onthe track as an athlete has lent a freshperspective to my own training and racing. Coaching has served to further my own development as an athlete and I'm excited to continue being a part of the USF program.

A kind, caring coach

Since moving to SanFrancisco and embarking on a post-collegiate running career, my dad, BillGregg, has been my coach. I've had my fair share of coaches over theyears... and now I'm really grateful to have a coach who is not only kind and caring,but who challenges me to both work hard and to find the joy in running. Our collaborative coachingrelationship is just what I need at this point in my career, and it's working -the fitness and PRs prove it. So thanks, Coach Dad, for helping me thrive!

A 5K Road PR

On Thanksgiving Day I ran in the Silicon Valley Turkey Trot Elite 5K in San Jose. Despite a slightly stressful 36 hours leading up to the race, I ended up having a really good race, running a road PR of 16:35 and finishing in 8^th place overall. I came through the first mile right with the main pack in 5:13 and held strong through 2 miles (10:35) as the pack started to dwindle. With a strong last 100 meters (complete with the pain-train face!) I passed Alvina Begay to finish snag 8^th. A very fun way to start off a family-filled Thanksgiving!

Last 100 meters!

Chowing down post-race on a Thanksgiving feast!

New Sponsors!

I'm really excited toannounce two new sponsors supporting me as I chase my Olympic Trialsaspirations: Apercen Partners and Avi Goodman Photography.

Apercen Partners is atax consulting firm serving clients in Silicon Valley. A new partner of NewBalance Silicon Valley, Apercen is providing financial support toelite runners through their new Olympic Development Program. Meanwhile, AviGoodman Photography is the latest venture of my talented med student/photographerboyfriend – he’s helping capture my best running moments on camera. I’m super gratefulfor the support from these two new sponsors - THANK YOU! Check out my Sponsors pagefor more info on them :) PS - if you want to sponsor an elite distance runner, email me at runjoyfully@gmail.com

Turkey Trot race pics courtesy of Avi Goodman

At the Turkey Trot with my little sis Kallie!

As you can see from the long list of things I’m thankful forthis year, I have a lot of reasons to count my lucky stars. The chance topursue a sport at an elite level is not option for everyone, and I try toremind myself each day how blessed I am for this opportunity. I’m trying tomake the most of it!

Whether you ran a Turkey Trot or spent the day baking pumpkin pies, I hope you all had a WONDERFUL, joyful Thanksgiving!

Next up for me: USATF XC Club Nationals in Seattle, WA on December 10!

WOW: Weekend of Winning

2011-11-13T21:54:00.001-08:00

If there was ever a winning weekend, this was it. This past Saturday was the NCAA Division 1 Cross Country West Regionals, held at the Stanford Golf Course in Palo Alto. Regionals weekend is always one of my favorites of the year, as the best of the West battle it out for a berth to the National Championships in Terre Haute, Indiana. Not only is the weekend full of great cross country racing, it's also a reunion of sorts, where I get to visit with old high school teammates, college rivals, friends and family.

All in all, this weekend was a winner - read on to see my winning weekend highlights.

Win #1: Little bro Brendan finishes 7th in the men's race

My studly little brother had one of his best races ever to finish as Stanford's #3 guy and 7th overall in the West Region. He ran smart, patiently working his way over 10,000 meters and saving the best for last, moving into the top 10 in the final kilometers. It was inspiring to see his 5 years of hard work pay off in such a big way - I know he was happy to go out with a bang at his last college race on home turf. The Stanford team and Brendan are off to Terre Haute this week as Stanford chases a National Championship title. See Brendan's post-race Flotrack interview here.

Win #2: Family reunion and XC party at the golf course

Anyone who knows my family knows that running is a HUGE part of who we are -- and boy do we love cross country! My family comes out to XC meets in full force - in addition to my parents and siblings, who rarely miss a race, I'm hard-pressed to think of a meet where I haven't also had aunts, uncles, cousins, or grandparents in attendance - the whole family comes out to cheer and support.

Not only is my family a great support system, they also sure do know how to throw a party at a XC meet! After the races, my mom and grandma unpacked an amazing spread of sandwiches, fruit, drinks, and desserts, like they do after many a meet. The Greggs held court at the golf course as family and friends gathered for post-race eats and a runners' reunion. We were the last to leave, like we are every year - it was such a fun afternoon. Food and family for the win!

Win #3: USF Dons qualify for NCAA's!

Perhaps the biggest win of the weekend was watching the University of San Francisco's women's team make school history by becoming the first team to qualify for NCAA's! I've been a volunteer coach with the women's team since last spring and it's been amazing to watch these young ladies develop and grow over the past 9 months. Qualifying for Nationals has been a goal all season, and watching that dream become reality was far and away the weekend's highlight.

Pre-race, listening to some pump up music and getting ready to ROLL!

Before the race, I was more nervous for the women than I get before my own races. I SO desperately wanted them to run well! I nearly lost my voice from yelling as I ran around the golf course, screaming cheers. When all the runners had crossed the line and the final scores were announced, the women found themselves in 6th place overall. A 6th place finish in the West Region is tremendous, but it doesn't guarantee an NCAA qualifier - only 2 teams automatically qualify out of each region. So, the ladies had to endure an excruciating wait to hear if they'd earned an at-large bid...

Waiting, waiting... watching the Flotrack live feed announcing at-large bids

I joined the women as they awaited the at-large bid announcements via Flotrack's live video of the Kolas Calculator, which predicts who makes it to NCAA's. We were nearly pulling our hair out with nerves - Hayley almost had a heart attack as we waited! Finally, finally, the announcement was made, and when we saw "San Francisco" flash across the screen, we erupted into screams, whoops, hollers, and tears of joy.

Flotrack's Kolas Calculator - Alex and Ryan announcing the at-large bids

THEY'RE IN!!! TERRE HAUTE, HERE WE COME!

As the reality of what they'd accomplished set in, the tears of joy turned into an impromptu celebratory dance party. In the moments following the announcement, a tiny little kitchen in a San Francisco apartment was the most joyful place in the world. I was so happy to be a part of the ladies' special day - it reminded me of my own NCAA qualifying run at this same meet 3 years ago. I wish them the most joyful of runs at Nationals next week - they deserve it!

If there's ever a team that's earned a Nationals bid, it's this team. This group is full of talented runners, but they're not all natural superstars - these ladies have had to WORK for their victories. They've earned every bit of their success through tough training, long miles, and commitment. I deeply admire their dedication to both their goals and to each other - every day they're an inspiration to me in my own training. Best of luck in Terre Haute, Lady Dons - go get em!

So, there you have it - a weekend of winning :-) Hope your weekend was equally joyful! Can't wait to see what next weekend holds!

Living in the moment

2011-11-10T21:07:00.001-08:00

San Francisco Sunset

This past week I've been reminded on multiple occasions about the importance of living in the moment. Far too often I find myself over-eager for what lies ahead and in my haste to rush forward into the future, I forget to savor the present. In running, as in life, you often need to slow down a little and enjoy the moment...

Sometimes, you need to pause mid-run to look at the sunset or the stunning view. Likewise, it's good to take a step back from the day-to-day craziness of your busy life to simply appreciate the day, before it passes you by.

Last Sunday I took the live in the moment mantra to heart. As I ran to the win in my first half-marathon, at the Two Cities Half Marathon in Fresno, CA, I made a conscious effort to be present and soak up each of the 13.1 miles (they go by faster than you'd think!).

Victories don't come around all that often, and when they do, you've got to savor them. In the final miles of the race, I ran joyfully through the streets of Fresno, appreciating all aspects of the day -- the cheering crowd, the shouts of "First woman - you go, girl!" from fellow female runners, the thrill of crossing the finish line in 1st. Winning is fun, and I made sure to fully enjoy the moment and have a whole lot of fun with it :)

Fresno Half-Marathon Awards Ceremony

A little chilly post-race, but not too cold for an ice cream sundae! :-)

While I was in Fresno, the home of Woodward Park and the California High School XC State Meet, I started thinking back to my days of high school running. Today, high school runners in the Sacramento area will be competing at the Sac-Joaquin Section Championships. My dad's Davis High Blue Devils will be chasing section title banners and State Meet berths (good luck DHS!!).

2004 Sac-Joaquin Section Champs!

I fondly remember winning back-to-back-to-back section titles - those sure were joyful runs! I recall those victories like they were only yesterday - yet the start of my high school days was nearly 10 years ago (holy cow, I'm getting old!).

Time FLIES - high school, college... they're over before you know it. And next thing you know, you blink and you're an adult! Four years of high school or college can at times seem like an eternity, and when you're in the middle of stressful mid-terms, you might wish that you could just fast-forward to the future. But that future will come faster than you think, and with it new challenges to face.

So instead of rushing ahead to the next thing, take a second to realize how great you have it right now. Stop and smell the roses, take in and appreciate your current surroundings, and enjoy the moment before it passes you by. To all the high school and college kids racing in championships this weekend, savor the moment now, because you'll be graduating and growing up soon enough!

In the spirit of living in the moment, let me share some Photo Friday San Francisco pictures that I've taken in the middle of some runs. I don't advise carrying your iPhone with you on every run, but every so often, bring your camera phone and pause mid-run to capture the beauty along the way. Happy weekend, everyone!

Bay Bridge from the Embarcadero

Sunrise from the Hilltop at USF

Photo Friday - SF Cityscapes

2011-11-04T12:07:00.000-07:00

It's Photo Friday, which means time to share some pics of my favorite running city. Take a look to find out why I love to live and train in San Francisco!


The Sunset District, where I work and play!

An Inner Sunset hidden gem is Grand View Park at 14th Avenue between Moraga and Noriega Streets. Climb the steps to the hilltop park for expansive views of my daily training grounds: Golden Gate Park, the Sunset District, and Ocean Beach.

The Painted Ladies

Take a trip over to Alamo Square in NOPA (at Steiner and Hayes Streets) for great views of the city a la Full House (my favorite TV show in elementary school!). Alamo Square is also home to the Hayes Street Hill of Bay to Breakers fame - that hill sure kicked my butt during the 12K this spring! Thankfully, after you reach the top, the rest of the race is downhill to the ocean!


Dolores Park in the Mission

Looking to escape SF's unrelenting fog? Head to the always-sunny Mission District and spend the day at Dolores Park. Just steps from BiRite Ice Cream, Dolores is a perfect post-run destination!

Happy weekend - hope everyone enjoys watching the ING NYC Marathon on Sunday!
Run joyfully!

Balance

2011-11-03T19:46:00.000-07:00

To be a successful distance runner, you've got to find balance in your life. Figuring out how to juggle all the balls in your world - family, running, school, work, social, personal, etc etc - is a balancing act fit for a circus performer! No easy feat, but essential to find success on the track.

One runner who I look up to who's figured out the balance piece of the equation is elite 5k runner Lauren Fleshman. In addition to being one of America's best distance runners, she's started not one but two businesses -- Picky Bars, a gluten- and dairy-free energy bar company, and Believe I Am, a company that sells motivational training journals for runners. In addition to being a businesswoman, she's also a wife, balancing running, work, and marriage.

Lauren will be running her debut marathon at the NYC Marathon this weekend. In a recent interview, she talks about her success on the track and what she feels contributed to her great finish at the most recent World Championships:

Lauren rocking the cover of RW!

"I think it's from feeling like a whole person, multidimensional. I get positive feedback from more things in my life than just how fast my body can move around a track. I might not ever win a gold medal doing that. Maybe it's not possible. I don't know. But I don't care. I'm going to do this sport basically the way it makes me happiest. This is the way it makes me happiest. I'm willing to take any consequence in my performance in order to keep this lifestyle, because you only get one life."

(read the rest of the article here.)

I love it, Lauren - thanks for the words of wisdom! Not all coaches support a lifestyle like hers, where she's simultaneously running professionally, running businesses, and maintaining a marriage. But it makes her happy and she makes it work - as an emerging elite runner with a lot on my plate, I'm inspired by her life choices.

With the many things I fill my life with, I've faced similar critiques from coaches who don't approve of the over-achiever lifestyle... but like Lauren said, you're a better runner when you're a happier person. Although I'm busy, I've worked hard to find a balance between the things that are important to me: family time, relationship time, running, work, coaching. I'll be the first to say that I don't always get it right and that my juggling act is a work in progress, but I wouldn't have it any other way.

So, thanks, Lauren, for inspiring all the other go-getter girls out there! Hope you rock it this weekend!

San Francisco - the Best Running City in America!

2011-10-28T12:36:00.000-07:00

San Francisco is a great city for many reasons - from Golden Gate Park to the Giants, from the food in the Mission to the shops in the Marina, from skyscrapers to the Sunset District (my home!), this city has it all. Upon graduating from college, San Francisco was the logical place to move because of its job opportunities in the nonprofit sector, my career field of choice.

But not only is San Francisco great for a 20-something young professional, it's an awesome place to be a runner! For the urban girl who loves having the city at her fingertips but who also logs hundreds of miles of training a month, SF is perfect. The trails of Golden Gate Park are steps away from my front door, and if I've got a track workout, Kezar Stadium is no more than a mile. Crissy Field is perfect for tempo days or mile repeats, and you can never beat the views of the Golden Gate Bridge while running the Coastal Trail on a long run. I'm not alone in my love for San Francisco - Runner's World voted it the top running city in America!

Back when I first started my blog, I titled it "Running Joyfully in San Francisco." I've since dropped the "in San Francisco" part for the sake of breadth, but the original importance of those 3 words remain: being in San Francisco is part of what makes my running so joyful. Although I lived in Davis for 23 years, I'm a big city girl at heart - and San Francisco has certainly captured mine! To share my love for this city and show you why training here is so amazing, I'm going to start doing Photo Friday posts every week, with some pictures of my beloved city. If these photos don't convince you to go for a run in SF, I don't know what will! Enjoy :)

Golden Gate Bridge

AT&T Park - Go Giants!

Baker Beach

Into Thin Air

2011-10-25T09:59:00.000-07:00

Following my race in Boston, I ventured into thin air to beautiful Tahoe-Donner, just outside of Truckee, California, for a three week stint up at altitude. With the fall colors and crisp, thin mountain air, the running has been amazing and I'm excited to reap the benefits of high altitude training.

Lake Tahoe

I'm loving the mountain lifestyle - it's exhilarating to be living and training at 6800 feet. How could I not love it? It's in my blood! My mom grew up in the mountains of Quincy, CA and her dad - my grandfather - was a lifelong Forest Service employee who never felt more at home than among the evergreens and backcountry roads of the mountainous Plumas National Forest. Perhaps that's why instead of feeling lonely as I run along a hilly dirt road, I feel at home...

My dad and his siblings also came of age on mountaintops, skiing every weekend possible at Mount Lassen. They never seemed to break free of the mountains' allure, as my dad and his brothers have each at some point in their lives said, "See ya, real world!" and escaped to the mountains for a few years to live as ski bums. Which is kinda like what I'm doing right now: being a running bum and loving EVERY minute of it!

Being in this beautiful place is a daily reminder of why the mountains are such a special place for my family.

Post 14-mile long run

Here are some highlights from altitude training so far:

Long run from Squaw Valley to Tahoe City and back, followed by a tasty post-run brunch

The fall colors - it's absolutely gorgeous up here, and every run I feel so much joy for being in such a beautiful place

Exploring new trails - I've run in this area many times before but am discovering new runs all the time!

Challenging myself - last Sunday I ran with Olympian Magda Lewy-Boulet and fellow Bay Area runner Brooke Wells and we climbed over 1000 vertical feet during our long run! It was definitely the hardest hill climb I've ever done, but the views along the way more than made up for it!

The comraderie - runners from New Balance Silicon Valley, the Impalas, and Bay Area Track Club have been meeting up for regular training runs. Between traversing trails together, learning new core routines, and "talking shop" with fellow elite athletes, it's been like XC camp on crack! Each day I'm inspired by the my fellow runners, each working hard to pursue his or her dreams.

Post-run dinner with the ladies at Herringbone House

Although things have been going really well so far, yesterday the altitude started to take its toll on my body and I woke up feeling pretty beat. After the longest run of my life, at the end of my highest mileage week ever, all done above 6000 feet, I was feeling pretty trashed. As I plodded along the road encircling Donner Lake, Negative Nancy reared her head. But as I took in the beautiful mountain surroundings and looked out over the still water, things started to fall into perspective...

I was reminded that despite feeling like doggy-do, my day really wasn't all that bad. If the worst thing in my world was tired legs, I must have it pretty good... If the biggest problem I faced was deciding whether to nap or do a second run, I must be pretty damn lucky! Choosing between organic free-range chicken or fresh buffalo for dinner - white girl problems, anyone? The running bum lifestyle is pretty fantastic: attitude has been properly adjusted...

Minus my brief boo-hoo session yesterday, I've really enjoyed my time at altitude up here so far and am incredibly grateful for the opportunity to take time away from work and coaching to train. I know the 3 weeks spent in this beautiful place and the hundreds of miles logged in thin mountain air will reap big rewards later this fall and throughout the winter months. Physiologically, mentally, emotionally, I'm growing and developing each day; I know I'll return to San Francisco more inspired and hungry than ever!

In such a beautiful place, you can't help but run joyfully!

I've got a week and a half more of thin mountain air - more updates to come! In the meantime, so that you can share in my altitude experience, I've posted some photos from the trip thus far - enjoy!

Lake Tahoe after a joyful long run at Marlette Lake, NV

Just east of Highway 89, near Old Reno Road

Donner Lake at sunset

Coming down in elevation for a workout at Feather River College in Quincy, CA

My grandma's garden in Quincy, CA

Plumas County, Quincy, CA

Squaw Valley, CA

Running near Alder Creek and the Emigrant Trail off Highway 89


Truckee, CA *Run joyfully!*

The race isn't over til you cross the finish line

2011-10-18T23:56:00.000-07:00

It's been over a week since I ran the 10k in Boston at the US 10k Road Championships. 8 days have come and gone and I've put off writing a blog post about the race because I wasn't quite sure what to say about it. The conditions were rough (can you say HOT?!), the times were slow, and it wasn't the stellar day I had trained for. I was 20th overall (17th American) in a frustratingly slow time of 35:39 (I ran faster in a workout back in August). It'd be easy to just blame the time on the conditions - which were indeed tough - and move on.

But to walk away without learning something from the race would be a failure on my part. Every race, good or bad, is an opportunity to grow as an athlete. Sure, it's easy to find takeaways after a good race. But the real learning and growth comes on the hardest of days. Great athletes are born in the wake of DNFs, defeat, and dismal performances. How you react to less-than-stellar days and the conclusions you draw from them are what really matters. As Robert Ingersoll said, "The greatest test of courage on earth is to bear defeat without losing heart."

It'd be wrong to call my performance at Tufts a failure - there were definitely some bright spots. But overall, it wasn't great, so I'm trying to learn some lessons from this race. Here goes:

Lesson 1: No pity parties

I've tried to learn this lesson many a time, but the message just hasn't stuck yet. 5k into the race, when I saw my split and knew that we were way off pace, things started to go downhill. Somewhere between mile 3 and 4, I let the pack get away from me and found myself in no man's land... Let the pity party begin.

Still with the pack, pre-pity party

Pity parties serve no good. Scratch that - they actually do a lot of good for your opponents. When you're running along feeling sorry for yourself or thinking negative thoughts, you're in fact handing the race over to the very people you want to beat. Would you ever score an own goal in soccer? No way! So the logic goes that you shouldn't hand the race to your opponents on a silver platter by allowing yourself to go down the pity party road. Hopefully this time around I've learned my lesson...

Lesson 2: Conditions are the same for everyone, so shut up and deal with it

Not gonna lie, the conditions in Boston were rough - it was freaking HOT on race day: 82+ degrees at start time with the midday sun bearing down unrelentlessly. It was so hot that at the last minute I changed out of my full-coverage singlet into my bra-top uniform. I'm not a huge fan of displaying my not-quite-6-pack stomach (and gallbladder surgery scars) for the world to see, but it was too damn hot for me to care.

Runners braving the heat on the Mass Ave Bridge

Midway through the race, when I saw that the pace was slow, I started to make excuses: "It's hot, it's windy, the conditions are bad." That was mistake #1. Yes, the conditions were bad, but they were bad for everyone, not just me. Be it rain, wind, heat, or hail, everyone faces the same conditions on race day, so it's not a viable excuse for a bad race. In some ways, that's the beauty of running - everyone is on equal footing. There are no refs to make unfair calls, no umpires calling out when you were clearly safe - it's a level playing field. So instead of using bad conditions as an excuse, remind yourself that everyone's in the same boat - and get back to focusing on the race!

Lesson 3: The race isn't over til you cross the finish line

With 2 miles to go, I'd allowed precious distance to come between me and the top 20. In no man's land with no one to race, I settled in for the remainder of the 10k. That is, until my teammate Rachel passed me on the Mass Ave Bridge. As Rachel went by, my competitive fire flamed to life again and something inside me screamed "WAKE UP!" Looking ahead, I trained my eyes on the back of Megan Duwell of Adidas/McMillan Elite and set to work closing the gap.

In races, one of the things I struggle with is focusing on the race in front of me, not behind me. In the pain of the final miles, I often worry about getting passed, when instead I should be trying to run people down and pass them! This time around, I stayed focused on shrinking the distance between Megan and myself. With 400 to go, I pulled even with her and as I made the final turn toward the finish line, I put in a burst of speed and moved into 20th place. Megan is an incredibly accomplished runner whom I greatly respect - we shared a handshake and congratulations after the race. I'm grateful to her for helping me learn this important lesson - that the race isn't over with 2 miles to go, no man's land or not. A lot can change in the final miles - don't count yourself out til you cross the finish line.

Lesson 4: Have fun!

Sometimes in running we get too caught up in the stressful parts of our sport and forget that we run because we love it - we run because it's fun! A certain amount of nerves and pre-race anxiety is normal, even productive; but when we get so stressed out that we lose the fun in it, you're bound to run poorly. In the days before the race, I got many good luck notes and well-wishes from family and friends, and included in nearly every message were the words, "Have fun!"

So when I arrived in Boston, I tried to do just that. I spent time with my childhood friend Megan, hung out with teammates, and caught up with former college teammates and friendly rivals. I shared delicious meals with friends, explored the beautiful city of Boston, and reveled in the fact that I have the incredible opportunity to do what I love - run. Now, if only I can learn to love to compete - but that's a lesson for another day...

Beautiful Boston - photo courtesy of Megan Wall

2nd Place team NBSV with Joan Benoit Samuelson

With the best running fan a friend could ask for! :-)

As always, thanks to everyone for your love and support! Run joyfully!

-Kaitlin

I want to hear from you:

What running lessons have you learned? What racing challenges are you still working on?

Boston Bound - Tufts 10K/US 10K Road Champs

2011-10-07T10:56:00.000-07:00

I'm Boston bound tomorrow for the Tufts Health Plan 10K for Women, which also serves as the 10K championships on the USA Running Circuit. The field is incredibly strong, but I'm excited to compete with the nation's best and see how I stack up. Saturday midday I'll board a plane with my NBSV teammate Catha and we'll be on our way!

As you can see, the weather looks warm, but it should be nice running weather - definitely preferable to cold and rain!

The last time I was in Boston was in 2009 to visit my great friend Megan, who is in grad school at Tufts. We grew up side by side on the soccer field and she's one of my oldest and best friends. Between living across the street from one another to flipping pancakes on Gregg/Wall family camping trips to speeding to Davis High school in my VW bug to winning a XC section championship together, she's been there through it all. I'm so excited to visit her and have her on the sidelines to cheer - I couldn't ask for a better fan or friend!

I'm also looking forward to catching up with running friends who will also be racing - I love these meets where you get to visit with fellow runners who are chasing similar dreams :) My high school friendly rival Cecily Lemmon-Lew will be competing - for a good read, check out her running blog: http://www.rerunrunning.com/

Also, best of luck to another high school friendly rival, Natasha LeBeaud, who's racing the Chicago Marathon on Sunday! Go Tashy!

If you want to watch my race on Monday, tune into Runnerspace at 9 am PST to watch the live feed. Disclaimer: they tend to focus the camera on the leader (which realistically won't be me) so you may only catch glimpses of me, but you should be able to see the start and finish!

As always, THANK YOU everyone for your love and support :) Tune back in for results on Monday!

Hungering for more

2011-10-04T09:37:00.000-07:00

This month marks the beginning of my favorite time of the year. October is all about crisp fall mornings, cross country meets, Halloween decorations, the first rain of the season, and... PUMPKINS!

Whether in the form of pumpkin muffins, bread, or pie, I love using this ingredient to bake! My kitchen is now appropriately stocked with pumpkin-related purchases:

Hungry for a pumpkin muffin?

While I do love a good pumpkin spice latte, what I'm really hungry for is MORE. Following a solid fall season opener at the US 5K Road Championships in Providence three weeks ago, I'm getting ready for the 10K Road Champs in Boston on October 10 and I want more. I got a little taste of success in Providence but I'm eager to race again and really put myself out there. With faith in my fitness, I'm hungering for a higher finish this coming Monday.

In other news, I'm excited to tell you that I'll soon be writing a blog for Women Talk Sports, an online network of blogs that aims to raise the level of awareness about women in sports and highlight women's athletic accomplishments. I'm really excited about this opportunity and am looking forward to sharing my experiences on trying to break into the professional running world with a greater audience. I'll still be blogging on runningjoyfullyinsf.blogspot.com, so be sure to still check out posts and updates here; I'll also link to my Women Talk Sports blogs from this blog. Thank you everyone for reading! :-)

Now go enjoy your Tuesday with a pumpkin spice latte! Happy running!

What a difference a year makes

2011-09-18T16:06:00.000-07:00

One year ago, I was a nervous college grad unsure of my future and how to navigate the post-collegiate running scene.

Today, I ran in my first US Championships and finished 12th.

One year ago, I was alone in a new city - without a team, without sponsors, without training partners.

Today, I proudly rep New Balance Silicon Valley and they generously support my athletic goals. Now settled in my new city, I traverse the familiar trails of Golden Gate Park with great friends and talented training partners. And a few mornings a week I have the great pleasure of coaching and training with the women of the USF XC and Track teams; I'm continually amazed and inspired by these terrific young women and am grateful every day to be a part of their program.

Video of the start of the race (courtesy of my cousin, Nate Olson!) I'm in the purple NB singlet.

One year ago, I was a runner chasing a dream.

Today, that dream started to come true. There's still work to do, but things are finally starting to come together!

What a difference a year makes.

Lastly - MANY many thanks to everyone -- family, friends, teammates -- for the calls, texts, and tweets of support before and after the race. It means SO much! Glad I could share this fun day with you :-)

Next up: 3 solid weeks of training, then the US 10K Road Champs in Boston on Oct. 10!

Pre-race in Providence - US 5K Road Champs

2011-09-17T13:41:00.000-07:00

Hello from Providence, Rhode Island! I’m here to run the CVS/Caremark 5K Road Championships, scheduled for Sunday at 11:15 am EST. It’s my first US championship race and I couldn’t be more excited to represent my team (New Balance Silicon Valley!) and race with the best in the country.

After a long day of travel yesterday (SFO --> Chicago --> Providence), I’m all settled in at the race hotel and going through the motions of a pre-meet day: coffee (can’t start the day without it!), stretching, pre-meet run and strides, course preview, a trip to Whole Foods, massage, nap, relaxing and movie-watching. It’s a little weird to be traveling without any teammates or coaches, but the elite athlete coordinator has taken good care of all us athletes and we’re in good hands.

When the gun goes off tomorrow morning, I have two goals: to run smart and run tough. I’ve put in a big summer of training and tomorrow I get to show off the past 3 months of work. Yes, a race of this caliber is a little scary, but more than anything it’s exciting. I’m ready to go! :-)

If you want to watch the race streaming live, you can view it here: http://www.runnerspace.com/

I’ll be in a purple NBSV singlet, bib number 24. Thanks for all your support – now time to go chase some dreams!

Happy running!

Remembering 9/11

2011-09-12T23:39:00.000-07:00

Like Americans across the country, I spent a good deal of time yesterday reflecting on the terrifying moment 10 years ago that gripped our nation - when the unbelievable happened and planes crashed into the Twin Towers. I was a freshman in high school on 9/11/01; I vividly remember my mom rushing into my bedroom to wake me up, saying "We're under attack!" In my half-awake state, I thought she meant that our house was under attack - but I quickly realized she meant our country as I watched in horror as the towers crumbled.

Although I was lucky to not be directly affected by 9/11, the event itself and its foreign policy repercussions have certainly shaped the future of my generation. For many young people, the War on Terror changed the landscape of their young adult lives forever. While I am not a proponent of the War on Terror, I fully support the men and women who serve our country. On this anniversary, we honor those who lost their lives on 9/11 and in the 10 years since then in defense of America.

One way to honor those who lost their lives on 9/11 is to live each day to the fullest. In that spirit, I joined my New Balance SV teammates in a cross-country race in Golden Gate Park yesterday. This sign was posted at the check-in table:

The message of the sign was not lost on me, and throughout the day yesterday I reminded myself to run joyfully, be thankful for my health and this opportunity to run, and to embrace the day fully.

Kate, Chantelle, Fitz, me, Maddie pre-race

My teammates and I performed well; I finished 4th overall in a comfortable tempo effort (results are here) and we did well as a group, placing all 5 women in the top 20. More importantly, we had a great time! Lots of love for NBSV!

NBSV ladies plus Billy

I hope that everyone had a safe 9/11 anniversary, and for those who have been affected by 9/11 and the subsequent War on Terror, you are in my thoughts. One final thought on 9/11 and our troops: in 2009 I had the opportunity to travel to West Point to attend the 61st annual Student Conference on United States Affairs (SCUSA 61) and meet many brave cadets training and studying at the United States Military Academy. Over the course of four days, I joined students from across the country in discussing and debating US foreign policy; it was one of the most stimulating weeks of my academic career! While we didn't always agree, we did have a mutual respect for each others' opinions and listened patiently while sharing the individual experiences that had helped shape our policy perspectives. I left West Point with a profound respect for our military servicemen and women who so bravely serve our country. I spent a lot of yesterday thinking of my time at SCUSA and the people I met there; on 9/11/11, we honor them and remember our fallen heroes.

Run joyfully, and never forget.

Get inspired

2011-09-01T13:21:00.000-07:00

At the World Championships in Daegu today, American Jenny Barringer Simpson shocked the track and field world by winning GOLD in the 1500 meters. While Shannon Rowbury won bronze in the 1500 in 2009, it's been decades since an American woman has won a gold in this event. As I watched her run to the World Champs victory today, I got chills.

I've long admired Jenny - not only is she an exceptionally talented runner (one of the most decorated female runners in NCAA history and the American record holder in the 3000 meter steeplechase), Jenny is always poised, composed, and well-spoken. She shows such grace in post-race interviews, even after a bad race. She's a runner I look up to and admire; I'm so incredibly inspired by her victory today. Watch her race here: http://www.youtube.com/watch?v=0KZCvX40-MQ&feature=player_embedded

Also, for a great read, check out Ann Gaffigan's blog post on Jenny stunning the world.

Can't wait to head out for an inspired run tonight!

Giant amounts of fun at the Giant Race

2011-08-30T23:54:00.000-07:00

Last weekend I ran the 10k at San Francisco's Giant Race, a fun road race that traverses the Embarcadero, past the Bay Bridge and Fisherman's Wharf to finish on the field at AT&T Park. Although the race ended up being more of a workout than a true race effort, it was a really fun day.

I'd hoped to get in a solid 10k race effort, but unfortunately the field wasn't quite as competitive as we'd hoped; in the early miles of the race, my teammate Catha and I realized we were pretty much running solo. Although the two of us ran most of the race alone, it wasn't for lack of participants - over 10,000 Giants fans braved the SF fog to run a 5k, 10k, or half-marathon in support of Project Open Hand, raising over $100,000 (wow!). Thousands of runners dressed up in black and orange, sporting Brian Wilson beards and panda hats - it was quite a sight to see! - and all for a good cause.

My favorite part of the whole event was everyone's enthusiasm - all the runners were clearly having a really good time :) When Catha and I reached the turn-around point on the 10k course and headed back toward AT&T Park, we ran upstream of all the 10k-ers still approaching the halfway mark. As we ran past the hordes of runners, we got smiles, words of encouragement, and a lot of "You go, girl!" cheers on our way to the finish - definitely the highlight of the day for me :) Catha, myself, and teammate Chantelle finished 1-2-3 in the 10k field, proudly repping New Balance Silicon Valley. Here are the race results.

Entering the stadium

Approaching the finish

1-2-3 finish for New Balance Silicon Valley!

Post race, Catha, Chantelle and I indulged in the race freebies and watched the rest of the runners finish. My parents made the trip to SF to watch the race (thanks Mom and Dad!) and we spent a nice afternoon in the Mission. I capped off my Saturday with a NBSV team BBQ in Palo Alto - good food, good company :)

Sweet Giants t-shirt I got at the race :-) Can't wait to wear it to a game! Now if only the Giants could win one...

This week I'm back at it, hitting the roads and logging miles in preparation for the US 5K Road Championships in Providence, RI in just 3 short weeks. In between my 80 mile week I'm attending the Dreamforce conference for work, helping at the USF XC season opener on Saturday, and spending some quality time with the love of my life, who comes to visit on Wednesday :) Busy busy!

Until next time, happy running!

Return to racing: The Giant Race

2011-08-25T21:38:00.000-07:00

This coming Saturday I'll return to racing after a 3 month hiatus. An injury forced me to shut down my track season early and I've spent the summer putting in lots of miles. On Saturday, it's time to see that hard work pay off and reacquaint myself with the pre-race nervous butterflies, the mid-race wall of pain, and cross-the-finish-line excitement of racing.

At a bar cheering on the Giants during the World Series

I'll be running the 10K at The Giant Race here in San Francisco. As a lifelong Giants fan, it's the perfect race for me to kick of my fall season. I'm looking forward to so many things on Saturday: Matt Cain shooting the starting gun, the opportunity to remind myself what race pace feels like, and finishing the race on the field at AT&T Park. My secret hope is that Buster Posey will be cheering me on as I cross the finish line... hey, a girl can dream, can't she? ;-)

Celebrating on the field after the end of the 2010 regular season

Cheering on the G-men with my brother Brendan

Good luck to everyone else racing this weekend - fellow NBSV runners and high school athletes starting their XC seasons! Check back later this weekend for results from the Giant Race!

XC Season - Endless Opportunities

2011-08-22T22:27:00.000-07:00

I love this time of year - the air starts to turn crisp, the sun begins to set a little earlier, and the leaves turn brilliant shades of red and orange. (At least that's how I remember the start of fall in Davis... sadly, San Francisco's seasons are funky - Indian Summer, anyone?) At any rate, as summer turns to fall, butterflies flutter in my stomach and I become both nervous and excited for the months to come. Awaiting me is my favorite time of year - cross-country season!

Throwback to 2006 - Beginning of sophomore year XC at UCD

Across the country, thousands of runners are beginning their XC seasons. At high schools and colleges from Hawaii to Maine, runners flock to practice, eager for the new season to get underway. Last week the USF campus burst to life as the USF Dons kicked off their fall campaign. When the team gathered for the first meeting of the year, the hallways of War Memorial Gym buzzed with excitement. The energy in the room was palpable -- cheerful chatter amongst the returners as they caught up on summer news; nervous banter among the freshmen, eager to make new friends; happy reunions among teammates and coaches. I fed off the team's energy - tired from an 80-mile week and weary from a summer training mostly on my own, I was thrilled to welcome the team back to campus. Even at early morning practice, the energy remains high and serves to make my morning runs all the more joyful :-)

No matter your sport, new seasons bring new beginnings. The opportunities before you are endless; the uncharted course of the season allows for big dreams. For XC runners, August is the month of optimism, where anything is possible. August is full of hope, dreams of section titles, conference championships, and more.

Davis High XC, with Dad and brother Brendan

I fondly remember XC seasons of years past. Whether at Davis High or UCD, the beginning of the season always held so much promise. Coming off a summer of solid training, the months ahead were full of potential - potential for greatness and for your biggest hopes and dreams to become reality.

With teammate Amy before our first XC race in the Aggie uniform

As a freshman, I'd dream of making the varsity squad. As a sophomore, I'd hope to be a scoring runner during the championship season. Injured during my senior year of high school, I wished to simply be healthy enough to compete at the Section Championship. Season to season, team to team, the specific goals would change, but one thing remained constant: I hoped to represent my school well and wear my team's jersey with pride.

Entering my senior XC season at UCD, I allowed myself to dream big - with visions of qualifying for nationals, I dreamed of racing in Terre Haute, Indiana at the NCAA Division 1 Championships. No one in Aggie history had ever qualified for this meet and in the competitive West Region, making it to nationals was no easy feat. Sometimes, the nagging little voice inside my head said, "You only ran 11:27 for 3200 meters in high school - you don't belong in Terre Haute!" Still, with every mile, every repeat, every core session, I nurtured this dream of representing the Aggies at nationals in November.

Sometimes it's scary to dream big - what happens if you don't achieve your goal? Is it better to be safe than sorry, better to aim lower so that you can easily reach your goal? No way. The dreams most worth chasing are the ones that scare you a little. The night before Regionals, I was scared shitless (pardon my French). What was I afraid of? Failing. Not qualifying. Ending my career as an Aggie and never getting to put on the uniform again. All the hope and optimism from August was gone, replaced by doubts and nerves. I was a wreck.

The day of the race, as I stepped to the line, I was so scared I was practically in tears. And then, in the final minutes before the gun went off, I saw Aggie Nation run by, waving the giant UCD flag. Aggie Nation is a horde of Davis fans, alums and current athletes alike, who come out to cheer bedazzled in Aggie blue and gold, waving banners and signs, blasting horns and pounding drums. Aggie Nation is the epitome of Aggie pride - folks who love their school and love their team. Seeing Aggie Nation and feeling the love and support of my family, friends, and teammates, I reached a sense of calm. In the brief silence between the words "Runners set!" and the gun, I knew that I was about to make my dream a reality. 20 minutes and 24 seconds later, I did.

Qualifying for NCAA's, XC West Regional 2008

So, fellow XC runners, as you begin your fall seasons, dream big! In August, the possibilities are endless... Nurture your dreams, put in the work, represent your school well, and run with pride. Who knows where you'll be in November!

Whistle while you work, smile while you run

2011-08-17T21:16:00.000-07:00

Tonight I was dreading my second run of the day because of the misty San Francisco fog. Here in the city, summer months don't bring sunshine - instead, a chilly fog creeps up from the Pacific Ocean, creating a gloomy atmosphere. You find yourself wondering whether you're in the Southern Hemisphere and it's actually winter, since you can't leave your house without a pea coat and scarf even though it's August. Sorry to sound like a whiner, but for a runner, San Francisco summers are kind of a bummer :-(

At any rate, tonight I was plodding along through Golden Gate Park with a scowl, hoping and praying that 30 minutes would be up quickly. Then, I ran past a fellow runner braving the fog and chill. However, unlike me, this guy was enjoying his run - as our paths crossed, he had a great big grin on his face. Seeing him clearly glad to be out for a run, I couldn't help but smile myself. Reminded that having the opportunity to train and go for evening double is a blessing and that I've got so much to be thankful for, I turned that frown upside down and repeated my dad's favorite mantra - "I'm the luckiest kid alive!" So joyful was my run, I even ran an extra mile!

What do you know - smiles are contagious :-) So next time you run past another runner, give them a grin or acknowledge them with a wave. You never know, you might just inspire them to have a joyful run!


Full of JOY in Quito, Ecuador last summer

Training Tip: You don't have to hit a home run every time

2011-08-12T17:30:00.000-07:00

My family are big SF Giants fans - I grew up listening to KNBR radio, enthralled by the tales of my childhood sports heroes: Matt Williams, JT Snow, and my favorite, Will Clark. I had a life-sized cutout of Will Clark in my bedroom, and when the Giants traded him to the Texas Rangers, I was inconsolable :-( I have fond memories of meeting my uncles for parking lot tailgates and then freezing our butts off in chilly, windy Candlestick Park.

At AT&T Park, when the Giants won the NL West last year

Today, the Greggs remain avid Giants fans -- we named our cat Posey after the oh-so-handsome Rookie of the Year, Buster -- and aside from running, Giants baseball might be the most popular dinner conversation. So it's no surprise that when we talk training, my dad often uses baseball metaphors.

Posey the Cat

Earlier we were discussing today's workout -- a fartlek run touching on 10k and 5k pace -- and I expressed that I was feeling a little tired going into the hard effort. I've strung together some solid weeks of training and am feeling super fit right now... but with lots of mileage and hard workouts comes a wee bit of exhaustion, both mental and physical. Hearing this, Coach Dad counseled me on today's workout:
"Today, you just need to get some work in. You don't have to hit a home run, you just need to hit a single and get on base." He reminded me that in Tuesday's workout, I'd hit a grand slam: 6 x mile with 2 minutes rest -- all run faster than I'd ever run mile repeats before. And my previous 3 weeks of workouts had also been spot-on. I've been on a hot streak, hitting home run after home run. Training has been going great, but today, Dad's wise words echoed: "You don't need to do anything special - just get on base."

So here's my training tip: You don't have to hit a home run every time. In fact, you can't - it's impossible. You might be able to have a couple amazing workouts back-to-back, but in the long run, it's not sustainable - chronic fatigue, burnout, or injury will catch up with you. If you approach every workout swinging for the fences, you'll inevitably strike out.

When training for racing success, your goal should be consistency. Home runs are great, but it's what interspersed with the monster efforts -- the singles that boost your on-base percentage -- that make you a dangerous athlete. My 10-year-old brother was recently singing the praises of newly acquired Giant Jeff Keppinger. The reason Keppinger is so valuable, Bryce told me, is his consistency - he may not be a slugger, but he rarely strikes out and he consistently gets on base. In the same way that hitting singles makes you a good ball player, running strength is the accumulation of weeks (and years!) of training, mile upon mile, each workout building on the previous one. Bryce has figured out this training tip at any early age!

So in today's workout, I'm just hoping to get on base... Now it's fartlek time!
Until next time, happy running and Go Giants!

Running joyfully is...

2011-08-02T11:24:00.000-07:00

...The view you get after a 2-mile hill climb!

Overlooking Mill Valley and San Francisco

Last week I spent a few days in Mill Valley at a work retreat... Hilly runs but a beautiful place to train!

Sweaty but happy!

From Mill Valley I headed to Cleveland, Ohio for a few days to visit my boyfriend Avi, who is beginning his second year of med school at Case Western Reserve School of Medicine. Although I hate that he's so far away from CA, he's loving med school and Ohio is treating him well. Although it's no San Francisco, Cleveland is growing on me... it's actually a pretty great place to run, despite the heat and humidity! More on the Cleveland trip to come...

The key to a successful workout

2011-07-22T23:59:00.000-07:00

After many many years of running, you'd think I'd have figured out how to run a successful workout. Having been an athlete for the better part of 2 decades, one would think I'd know how to pace myself through a tough workout. Yet this past year, I've struggled with tempo workouts, especially when doing the hard efforts solo. Over the past 12 months I've tried to figure out how to have a good workout and push through the pain on my own when the going gets tough. As the saying goes, "What matters most is what you do when no one's watching." (or something like that...)

At any rate, today I finally figured out the key to a successful workout. It's no big secret, there's nothing magical about it - it's really quite simple... wait for it...

Be patient early.

Coach/Dad has been telling me this throughout the past year; it's been his mantra to his high school athletes for the 15 years he's been coaching. Yet on tempo days, in my stubbornness, I would foolishly run the first part too hard. I'd look down at my watch and say, "S*** that was way too fast!"

Anxious and impatient, I'd go out hard and pay dearly for it at the end of the workout. Rookie mistakes, when made by a veteran runner, are really stupid, inexcusable mistakes made by an undisciplined athlete. Time and again I've gone out too hard on tempo days and then struggled home in the final miles. Ironically, on the track I'm like a metronome, hammering out the assigned pace right down to the second. Circling the oval, I'm the epitome of even splitting. But on the roads, where I can only check my splits every mile instead of every 200 meters, I go out hard and pay for it later. Until today.

Today I ran 3 X 2 miles at tempo pace, a standard tempo workout for distance runners. The name of the game was descend - the success of my workout depended on my ability to run the 3rd repeat faster than the 2nd and the 1st. Simple, one would think, but a challenging task for the ever-impatient runner like me.

Foggy day at Lake Merced (surprise surprise!)

Thankfully, I had my handy Garmin to help keep me in check, and the threat of feeling like crap on miles 5 and 6 kept me patient on the first 2-mile repeat. For the first time in a long time, I executed the workout to perfection. Running the first repeat with patience, I felt in control the whole time. On the third and final repeat, I felt strong, powerful, fast! It's been a long time since I felt like that at the end of a workout! As I whizzed around the path along Lake Merced, I thought to myself, "This is what fitness feels like!" What a difference it makes to run the first repeat under control and simply be patient.

Coach/Dad figured out the secret to a successful workout and race a long time ago... silly me to take this long to get it through my head. Lesson of the day: Dad knows best! :)

Why do you run?

2011-07-21T00:43:00.000-07:00

People often ask me why I run, and they especially want to know why I'm continuing to run competitively after college. People run for a wide variety of reasons... I want to hear from you. Why do YOU run?

I run...

-Because it brings me joy - There's nothing quite like that runner's high that you get after a good, hard run. I run for the joyful, euphoric post-run endorphins that no amount of alcohol or drugs could ever create.

-Because I like to go fast - I love the feeling of FLYING down a hill full speed ahead or rounding the curve of the track at maximum velocity, going as fast you physically can.

-To explore - I can't think of a better way to see a new city than to run it. While on foot, I've explored the ins and outs of Washington DC, Buenos Aires, Las Vegas, New York City... You can see so much more of a place while running than when walking or driving! Also, running has taken me to some pretty beautiful places; for an especially scenic run, try Lands End in San Francisco or the Pacific Crest Trail starting from Sugar Bowl - two of my favorite runs! :)

To explore

-For health - Running keeps me fit both physically and mentally. The hour spent outside (except for those rare treadmill days) allows me to take a break from my busy workday, stretch and move my body after sitting in front of a computer, and clear my mind from any stressors. Whether I'm running on a bright sunny day or through rain showers, I feel healthier just for having been outside, in nature. Running brings me peace of mind, body, and spirit.

-For fun! - I'm a social person and love running with other people. Runs are so much easier when done with company! My favorite way to spend a Sunday is to go for a long run with my best friends and then all go out to brunch. The best of friendships are built while traversing hills and getting lost on trails together. To me, teammates and running buddies are like family.

For fun

-To eat! - I am a foodie who loves a good meal. I like to bake, cook, host dinner parties, and try new restaurants. I run to keep my inner fat kid at bay :)

To eat!


Yum, yum

-Because I have unfinished business - I'm continuing to run after college because I know I haven't reached my athletic potential. I've still got so much to explore with my running and so many dreams still to chase. I'm not ready to be done competing yet... which leads me to my next point:

To compete

-Because I'm competitive - I like to compete and I like to win. Whether it's a board game or a track race, I hate to lose. I love the purity of competition and seeing who is the best on any given day.

-Because being a runner is part of who I am - For years, being a runner has been a huge part of my identity. Throughout my life I've been known as "the runner." From the nerdy junior high kid who ran all-out in the mile in P.E. to the college athlete, running has defined who I am. I'm also a daughter, a sister, a girlfriend; a student, a teammate, a friend. One day I'll hang up my spikes and end my competitive career, but I won't stop running til my body gives out on me. I'll always be a runner.

I'd love to hear from you - why do YOU run?

Recommitting to Running: RunPro Recap

2011-07-18T10:30:00.000-07:00

It's been a while since I've updated the blog, as I've been super busy as of late - it's been a go-go-go summer so far! Between a 4th of July trip to Davis, camping with my family at Donner Lake, and the RunPro camp in Minneapolis this past weekend, I've barely had time to breathe! I've been living out of a suitcase and my room is an absolute disaster (I'd like to blame that on all the travel, but let's be honest, my room is messy all the time...)

At any rate, this past weekend I had the incredible opportunity to attend the first-ever RunPro Camp, hosted by Team USA Minnesota and USA Track & Field. The camp was a 4-day networking event designed to connect aspiring professional distance runners and provide them with the tools necessary to pursue a professional running career. For me, the jam-packed camp was probably the best thing that's happened to my running in a long time. I arrived in Minneapolis after a year of ups and downs, having spent the past 12 months floundering as I tried to navigate the world of professional running. Upon returning home, I not only feel empowered to take control of my pro running career, but I'm excited and more passionate about this running dream than ever.

This weekend I met 20 amazingly talented distance runners who are all in the same boat as me - after finishing our collegiate eligibility, we still hunger for more. Whether we have unfinished business on the track or are anxious to debut on the road racing circuit, we all share the common dream of making a career out of running. Being a professional in our chosen sport is no easy task - there's no NFL draft or minor league for us to easily transition into. Instead, upon leaving the ranks of the student-athlete, it's up to us to figure out how to make it in the sport. There's little money to be had and we're certainly not in it for the fame... but we LOVE to run, to compete, and to explore the limits of our athletic ability. So, we embark upon this journey to become a professional runner...

As I said, this past year has had it's fair share of ups and downs, with unfortunately more lows than highs. After having surgery a year ago to remove my problematic gallbladder (which had thwarted my final season of college track), I had to take a fair bit of time off. Last fall, I slowly tried to rebuild fitness, but it was a long road back. I had a few successful races in 2011, but overall felt like I was always one step behind, constantly playing catch-up and never truly prepared to race. There were many times when I wondered if I just shouldn't give up on it all and go get a real job. Thankfully, after a much-needed break and some time to reflect on my goals, I recommitted to pursuing my running aspirations (2012 Olympic Trials and beyond!). In the past 6 weeks I've finally been able to lay the foundations for a solid season, hammering away at the base mileage and building fitness every day. I've got a summer/fall racing schedule mapped out and am excited to see what I can do in the coming months.

Attending the RunPro camp was an incredible opportunity and I tried to make the most of my 4 days in Minneapolis, learning all that I could, meeting people, asking questions, sharing experiences. Time and again I referred to the camp as a game-changer -- this weekend changed my attitude, changed my approach to professional running, changed my outlook on the future. Whereas in the past year I've felt like I was navigating in the dark, now I feel empowered to take hold of this dream. I liken the RunPro experience to my experiences with Economics for Leaders (EFL), an econ/leadership camp I went to in high school (yes, I was -- and still am -- a nerd). While the econ component of EFL wasn't life-changing, the leadership portion sure was. After a week of intense leadership training and team-building activities, where I met students from across the country, I came home a more confident, self-assured young woman. EFL was life-changing, especially for a young 17-year-old who'd never ventured far from the sheltered "Davis bubble." The RunPro camp was a similarly empowering game-changer, serving to renew my confidence and my passion. On yesterday's long run, I flew through Golden Gate Park and along Ocean Beach still on the "high" of my RunPro experience.

Run Joyfully!

New swag for a new season

2011-06-28T22:20:00.000-07:00

My wet and rainy day was pleasantly brightened by the arrival of new shoes from New Balance! Nothing like some new gear to get you feeling good! You know the confidence you feel when you're wearing a new dress (or for the guys, maybe a new suit)? You kind of strut around feeling like hot stuff, check yourself out in the reflection of a store window, smile more... because you know that you look good,which makes you feel good. For me, it's the same with running gear. When I've got on a new sports bra or a fun new pair of flashy shoes, I can't help but feel fast. There's a pop in my stride and a spring in my step, and when I step up to the line it's with an air of confidence.

Flashy, fun, and FAST! New racing flats from New Balance

Some might say it's vain to care about what you look like while you're running. I used roll my eyes at the women who got on the starting line with a face full of makeup. But over the years, I've come to understand the need to look good, in order to feel good, before a race. At the elite level, running is less about fitness and more about mental fortitude, less about mileage and more about confidence. Whether it's flashy shoes or mascara or a special hair-do - whatever it is that makes you feel good about yourself - what's important is that you have faith in your abilities when the race begins.

So thanks, New Balance, for the fun flashy flats that are going to propel me to fast times on the roads this summer! I'm still finalizing my summer racing schedule but I can't wait to lace up those bad boys and run FAST!

Pretty new trainers - the NB 880

The countdown begins...

2011-06-25T16:51:00.000-07:00

It's cold today in San Francisco, foggy and overcast when it's supposed to be sunny and warm. I'm wearing running tights and a jacket when I'm supposed to be getting tan in my sports bra and spandex shorts. June weather, where are you? Not in SF, that's for sure.

Mark Twain once said, "The coldest winter I ever spent was a summer in San Francisco." Wish I'd known that before I moved here...

While it's cold and cloudy outside, my apartment is warm and cozy, my bed beckons, and I'd love nothing more than to curl up with a mug of tea and a good book. But instead, I lace up my shoes. Grab my Garmin. Head out the door for a run.

Why?

The Olympic Trials are just 1 year away. The countdown begins...

What got you out the door today? I'd love to hear from you! :)

Happy Father's Day to my inspiring dad/coach

2011-06-19T09:56:00.000-07:00

Happy Father's Day to my most wonderful father! I'm so lucky that he is not just my dad, but also my coach - my partner along this post-collegiate running journey I'm on. He's biked with me during late night runs, held the stopwatch during rainy storms and 100 degree days, talked me through tough times, been a patient listener and a voice of reason, and been one of my biggest supporters.

My dad is a constant source of encouragement and support not only to me, but to the hundreds of high school athletes he coaches. Brooks Running even chose him as one of the 10 most inspiring high school XC/track coaches in the country: see his profile here. We're so proud of you, Dad!

Dad, on Father's Day I hope you can relax a little and avoid your list of chores and to-do's... Instead, talk running with me and Brendan, play some Wii with Bryce, and take the dog for a walk with Kallie. Then crack open a beer and listen to the Giants :) You deserve it!

Me and my dad at USA XC Nationals in February

Thanks for being the loving, caring, funny, supportive, encouraging dad that you are. And thank you for the most wonderful of gifts - that of learning how to run joyfully.

Happy Father's Day, and much love.

Graduation, big life choices, and my version of the Sunscreen Song

2011-06-14T23:18:00.001-07:00

This past Sunday I endured 4 hours in the sweltering Palo Alto sun to watch my little brother graduate from Stanford. Well, fake-graduate; since he still has a full year of XC/track eligibility left, he'll remain on The Farm for 1 more year. But he and his teammates decided to walk this spring to graduate with their class, so my family and I sat in the stands and proudly cheered as Brendan made the memorable walk across the stage.

Attending Brendan's graduation reminded me of my UC Davis graduation, which doesn't feel so long ago. I'm so used to saying "I'm a recent college grad," but it's not so recent anymore... it's hard to believe that a full year has passed. A lot has happened in these past 365 days... but that's another blog post.

I actually participated in not one, but two graduation ceremonies. I didn't intend to walk across the stage twice. I participated in UCD's Fall 2009 Commencement because I had hoped to qualify for NCAA's in June 2010, which conflicted with the Spring Commencement ceremonies. Not wanting to miss my chance to celebrate the end of college, I fake-graduated in the fall. I must admit, walking across the stage and getting my diploma two quarters premature felt a bit anti-climactic, knowing that I still had 30 more pages of my honors thesis to write before I was really done with college.

Fake Graduation (yes, that's a track spike on my cap)

As it turns out, I didn't qualify for NCAA's, but in the wake of my dashed dreams, I found out that I was awarded UC Davis's Mary Jeanne Gilhooly Outstanding Senior Woman Award. The award is presented at the Spring Commencement ceremony, which meant I'd be participating in Graduation Round 2. While I would've rather been running 25 laps around the track, getting an award on the stage at graduation was a good consolation prize. My wonderful family sat through the hours-long ceremony for the second time in 6 months (thank you x 100!) and when I walked across the stage for the second and final time, it finally felt real.

Celebrating real graduation with college running friends

A good friend of mine recently skipped her college graduation in order to chase a USA Nationals qualifying time. Unfortunately, the race didn't go as she'd hoped, graduation has come and gone, and she's understandably frustrated that she passed up her chance to don the cap and gown. Good thing I graduated twice, enough for the both of us ;) But in all seriousness, I can understand why she's bummed.

My friend now finds herself in the same spot I was a year ago: finished with collegiate eligibility but with unfinished business on the track. The real world awaiting, but a running dream still alive within. With outside pressure coming from all sides, I imagine she must feel like she's being pulled in a hundred different directions, trying to please everyone (I must admit, I'm guilty of pressuring her - I've been relentless in my quest to get her to give post-collegiate running a shot.) She's got a major decision in front of her.

What will she do? Well first, she'll probably kill me for writing about her in my blog (I beg forgiveness!). But really, I don't know what she's going to decide. Choosing to run post-college is a tough choice, one I grappled with for weeks. Without a training group or a major sponsor, my first few weeks in San Francisco were incredibly difficult and I frequently doubted my decision. But the past year has proven I made the right choice for me. What's right for her, only she can tell.

That doesn't mean I haven't been peppering her with advice. Advice seems to be free-flowing this time of year, as wise souls counsel young graduates in commencement ceremonies across the country. Remember Baz Luhrmann's popular graduation song, "Everybody's Free (to wear sunscreen)"? It starts like this... "Ladies and Gentlemen of the class of ’99, if I could offer you only one tip for the future, sunscreen would be it. The long term benefits of sunscreen have been proved by scientists whereas the rest of my advice has no basis more reliable than my own meandering experience…I will dispense this advice now." (For your reading pleasure, Baz Luhrmann's complete song lyrics can be found here: http://www.youtube.com/watch?v=sTJ7AzBIJoI).

I always liked this song, so I've copied some of Baz Luhrmann's pearls of wisdom below (in blue). And accompanying the lyrics is some unsolicited-but-meant-with-love advice to my dear friend who is currently at a crossroads. One year beyond graduation, with 365 days of "real world" experience under my belt, in my wise old age of 24, I give to you my version of the Sunscreen Song:

"Enjoy the power and beauty of your youth."
Enjoy this next year of your life - you're only young once and you've got 60+ years ahead of you to do all the amazing things you have planned. While you're young, give yourself the opportunity to pursue a dream. See how fast you can be and have fun doing the thing you love. How many people can say they've really, truly gone after their dreams? Not many. Chase this running dream while you're young, so you have no regrets later.

"Do one thing every day that scares you."

Pursuing a dream is scary. You'll doubt yourself at times and wonder if you've made the right decision. You'll have a bad race and say "F*** it, I give up. Time to go get a real job." But then you'll have an amazingly joyful run where you run so fast you feel like you're flying, and you're reminded why you're chasing this Olympic Trials goal.

"Don’t worry about the future."

Choosing to run comes with trade-offs: you forgo traveling the world, grad school, a real job with a real salary, etc. But it's only temporary - all those things will still be there for you once you're done running. You're not giving up those things forever, you're just postponing them. The future will be right there waiting for you once you hang up your spikes.

"Don’t feel guilty if you don’t know what you want to do with your life…the most interesting people I know didn’t know at 22 what they wanted to do with their lives, and some of the most interesting 40-year-olds I know still don’t."

Don't feel bad about not knowing what's next for you. You've got the rest of your life to figure it out. For now, just think about one year at a time.

"Maybe you’ll marry, maybe you won’t, maybe you’ll have children, maybe you won’t, maybe you’ll divorce at 40, maybe you’ll dance the funky chicken on your 75th wedding anniversary…what ever you do, don’t congratulate yourself too much or berate yourself either – your choices are half chance, so are everybody else’s."
Maybe we'll qualify for the Trials, maybe we won't. Maybe you'll break 10:00 and I'll break 33:00, maybe we won't. For the most part, our choices will determine if we make it to Eugene or not, but like it or not, some of it is just pure luck. But no matter what, chasing this dream makes for an interesting story to tell your grandkids, and a memory you'll look back on fondly.

"The race is long, and in the end, it’s only with yourself."

You've got a million people telling you what to do, all of whom think they know best. I'm guilty of it, I'm sorry. But throw all that out the window and take a minute to step back to listen to what you truly want. Do what makes you happy, because that's what really matters.

Run joyfully :) "And trust me on the sunscreen."

Good luck with this decision, and much love.

Inspiring reads

2011-06-07T12:13:00.000-07:00

Today seems to be "Inspiring Blog Post Day" - three running friends recently updated their blogs and their posts were so great, I had to share them with you. Take a moment to check out these inspiring writers/runners!

Cecily Lemmon-Lew
http://www.deseretnews.com/article/705374042/Reasons-to-Run-Running-sponsors.html
Cecily and I raced each other in high school (Vacaville HS vs. Davis HS) and again in college (BYU vs. UCD). A talented writer who truly has a way with words, Cec is finishing up a stellar career at BYU, where she is a 2-time All-American in XC and Track.

Brooke Wells
http://brookelwells.squarespace.com/home/2011/6/7/freshman-year-1.html
Brooke and I have circled the track together many times, working together through 25 tough laps. While she's a beast on the track, Brooke's true talent lies in the marathon. She ran 2:37 at the Chicago Marathon last year, well under the Olympic Trials A Standard. Brooke has battled an injury as of late, but she's dealt with it with grace and composure.

Brooke in the blue, #549

Tom Kloos
http://www.bayareatrackclub.com/blog/36763
Tom is a member of the Bay Area Track Club and the Assistant Coach at USF. When he's not coaching, recruiting, writing workouts, or planning races, Tom is training. He's chasing an Olympic Trials berth in the steeplechase. Like Brooke, Tom is working through an injury right now. But knowing his dedication, my money's on him to be on the line at the Trials in Eugene next summer!
Hope you enjoy these inspiring reads!

Rest, relax, refresh

2011-06-07T01:25:00.000-07:00

View from our condo!

What better place to begin summer training than Hawaii? Last week, I did just that - I spent 8 wonderful days on vacation in beautiful Kauai with my boyfriend, Avi, and his family. A week of relaxation in paradise was just what I needed as I finished up my 2 week post-season break from running and began my summer training.

Arriving in Hawaii at the end of 2 full weeks of no running, I had high hopes that the time off had given my ailing knee time to heal and recover. On the first morning in Kauai, I got up early and headed out to test the knee on a run. Although it wasn't 100% pain-free, I was able to reacquaint my body with running and slowly ease back into things. Throughout the week I was cautious not to jump back in too fast, but thankfully I've been able to run without too much pain. It helps that running along the beautiful ocean is a proven pain-reliever :)

Scenic boat trip and snorkeling along the Na Pali Coast

To maintain fitness during my time off, I'd been cross-training in the pool. I find swimming to be incredibly relaxing - there's something meditative about it. When I'm lap swimming, I get in the pool and just zone out. But when I swim in open water, that's another story... for me, swimming in oceans, lakes, and rivers is absolutely terrifying! This fear poses a problem when on a swimming- and snorkeling-filled trip to Hawaii... I know it's irrational, but I have a terrible fear of deep, dark water and the creepy creatures that live in the ocean's depths. Thankfully, I was able to brave the open water and overcome my fears... and surprise surprise, I fell in love with snorkeling!

Once I got over my fear of fish, giant waves, and deep water, I had a great time. Avi and I spent countless hours in the water: boogie-boarding at Brenneke's Beach, snorkeling at Poipu, swimming with sea turtles along the reef at Tunnels Beach, and jumping off rocks at the Queen's Bath lava pools - note the terrified look on my face contrasted to Avi's look of pure joy, haha.

Rock-jumping at Queen's Bath

In between all the fun in the water, we did a lot of hiking (to counteract the copious amount of macadamia nut ice cream I ate during the trip!). Avi, his sister, her husband, and I hiked through beautiful Waimea Canyon, accurately dubbed "The Grand Canyon of the Pacific." We also did an 8-mile trek on the Kalalau Trail along the Na Pali Coast, out to Hanakapi'ai Beach and then up to a waterfall. I was really excited about this trail, as Runner's World recently touted it as one of the 25 best trail runs in America: http://www.runnersworld.com/cda/microsite/article/0,8029,s6-238-511--13959-2-1X2X3X4X5-6,00.html. However, after hiking it I beg to differ. Very few parts of the trail would have been safe to run on. In fact, during our hike a woman fell, rolled an ankle, and had to be rescued by a helicopter (the trail is only accessible on foot or by boat or helicopter). The trail is strenuous but great for hiking; but runners, take caution.

Rocking the knee brace while hiking the Kalalau Trail, overlooking Ke'e Beach

The week in Kauai was the perfect way to rest and relax. Although I'm bummed to be back in stormy, cold California, I'm feeling refreshed, rejuvenated, and excited for what the summer holds! I'm excited to be back training and chasing my Olympic Trials dream, which is just 13 short months away...

Until next time, run joyfully!

Kaitlin

A big scare... but a false alarm

2011-05-24T22:48:00.000-07:00

I'm currently taking my 2 weeks off from running, as is typical of most runners at the end of the season. After a long past few months of training and racing, my body needed some downtime. Also, after Bay to Breakers my knee was bothering me, so it seemed like a logical time to take a break. Out of the blue, my knee had become swollen and painful. I was concerned but didn't worry about it too much, thinking that by taking some time off of running, the knee pain would dissipate and anything lingering injury would heal itself.

However, after a few days off of running my knee was still bugging me, even while walking around and especially when going up and down stairs. After consulting with the trainers at USF and a doctor at St. Mary's, I was suddenly faced with the possibility that I'd torn my meniscus. I went from thinking I had some fluke knee pain that would go away on its own to hearing that I might need surgery and would be out for 4-6 weeks. News like that sure does knock the wind out of you, in a kick-you-in-the-stomach, turn-your-world-upside-down kind of way. My vision of a perfect summer of training quickly vanished, replaced by nightmarish memories of last summer, which I spent recovering from gallbladder surgery. The thought of going through another surgery (and the subsequent long recovery, break from running, and lost fitness) was almost more than I could bear. I got an MRI on Saturday and then spent the rest of the weekend waiting for Monday to arrive, when I'd hear the test results.

Thankfully, on Monday morning I got the phone call saying that the MRI showed no sign of a tear - THANK GOD! False alarm - phew!! Of course, I was tremendously relieved. The MRI did show some inflammation and fluid in the knee, so I do need to do some rehab to take care of this mini-injury, but the prognosis is MUCH better than it could have been. The wonderful trainers at USF are taking good care of me and with ice, stim, and anti-inflammatories, I should be clear to start running again very soon.

There's nothing quite like a scare and the threat of having running taken away from you to make you realize how much you value and love the sport. At times this year I've questioned whether pursuing a running career is the best choice for me. Should I be going to grad school? Should I have moved to Cleveland to be with my boyfriend? Or what about fulfilling another dream of mine - to live and work in Washington DC - is that the life path I should be on?

When faced with the possibility of losing my ability to run (albeit only for 4-6 weeks, but for a runner that's a lifetime), I realized that while there are many opportunities available to me, right now I'm right where I'm supposed to be. There's nothing I'd rather be doing than living in San Francisco chasing this Olympic Trials dream. Grad programs will still be accepting applicants after the Olympic Trials, planes continue to fly to Cleveland, and Washington DC isn't going anywhere. For right now, I'm a runner.

While this injury scare made for a stressful weekend, it's also reinvigorated my passion for the sport, heightened the intensity with which I pursue my goals, and reminded me to always, always run joyfully, because you never know when things can change in the blink of an eye.

Some much-needed downtime

2011-05-19T23:35:00.000-07:00

After much debate and discussion with Coach Dad, I've decided to call an end to my track season and take some downtime. It's been a fun spring, filled with big races, fast times, fun travel with teammates, and lots of miles. But those miles are finally starting to catch up with me... my body is saying, "Slow down!" It wasn't easy to decide to pull the plug on the season, especially when I know I'm fit. I'd originally planned to run a 5K up in Portland on June 11 and go after a PR, but I don't think my body would have held up for 3 more weeks. I'm a bit overdue on some rest (I didn't take an extended break in the fall/winter) so Coach Dad and I jointly decided to end the season on a high point - Bay to Breakers - and take the next 2 weeks to rejuvenate. After this much-needed break, I'm sure I'll be feeling refreshed and excited for a solid summer of training and racing!

Best of luck to all those still in the midst of their track seasons - I'll be rooting for you (from the couch!).

Naked runners and a whole lot of booze... only in San Francisco!

2011-05-18T23:09:00.000-07:00

Sunday I had the pleasure of running my first-ever Bay to Breakers in my new city, San Francisco. And in true San Francisco fashion, the race was crazy, over-the-top, and a whole lot of fun. Between running in the elite field, witnessing all the costumed (and not-so-costumed) runners, and reuniting with old friends, it was a pretty memorable day!

My morning began with an early wake up, as the elite runners had to be at the Hyatt Hotel by 5:15 am for our 7:00 am race start time. I was late (typical) and therefore frantic as I drove down Market Street, now officially my least favorite street in SF because of its tricky lanes and busy intersections. Thankfully, I made it to the hotel unscathed and settled into my pre-race routine. A banana and a cup of coffee later and I was ready to go! My NBSV teammate Annie and I walked over to the start line with the rest of the elites and began our warmup. 20 minutes later, sweats came off, racing flats went on, one final fix of the ponytail and we were off!

Elite Women Start

The elite women started 4 minutes and 36 seconds before the men, as Bay to Breakers has an equalizer bonus for the top overall finisher, male or female. 4:36 is the current differential between the men's and women's records, so us ladies got a little bit of a head start over the guys as we all raced to see who crossed the finish line first and won $25,000 (a guy won this year). When the gun went off, the Kenyan and Ethiopian women shot to the front; I think I ran with them for a total of 10 seconds before they gapped me. I was content to tuck in behind the elite American women and go along for the ride. My teammate Annie and Olympian Magda Lewy-Boulet led the charge, followed closely by Olympic triathlete Laura Bennett, two other women, and myself. I ran with this pack for about a mile and a half before settling into my own slightly slower pace. The gap between us gradually widened and by mile 2 I was alone on the course. Although many of the elite men passed me in the 2nd half of the course, providing me with short bouts of company, for a majority of the race I was all by myself.

The Hayes Street Hill was just as difficult as everyone said it would be. The 5 gradual inclines between Laguna Street and Pierce Street, are, well, miserable. I don't even want to speculate as to my mile split over that mile. My plan was to hammer it down the back side of the hill, squeeze the pace along Divisidero and Fell Streets, and then upon entering Golden Gate Park try to catch any of the elite Americans whose fast early pace might be catching up with them. Unfortunately, being all alone I found myself settling into tempo pace instead of race pace. In the final miles, I knew I wasn't going to catch any of the women nor were any females going to catch me, so I was content to tempo the final miles and just experience Bay to Breakers, taking it all in. As the elite men caught me, we exchanged quick words of encouragement - "Good job!" and "Way to go!" as they continued past me. Cruising by Lindley Meadow, the buffalo paddock, the spectators watching from the lawn chairs, the many photographers ready to capture the all the craziness coming after the elite field, I ran hard but joyfully through the park. The Pacific Ocean came into view with a half mile to go and as I made the turn onto the Great Highway, a strong and punishing wind blasted me in the face. The last 400 meters along Ocean Beach were brutal, but one of my NBSV teammates, Billy, was finishing at the same time and generously let me tuck in behind him as he broke the wind. I finished the 12K in 44:17, feeling a little worse for wear due to all the pavement pounding but overall happy and glad to have raced. I was 11th for the women and the 6th American female overall - I'll take it!

Decked-out runners in Golden Gate Park

Before long, the hordes of costumed (and drunk) Bay to Breakers participants began finishing and Ocean Beach was soon packed with Elvis impersonators, bumblebees, jellyfish, Disney characters, superheroes, and a whole host of runners decked out in various crazy costumes. And then there were the handful who were decked out in, well... nothing at all. I saw my fair share of penises and boobs and could only imagine how painful it must be to run 7.5 miles completely naked...

Post-race deliciousness!

Post-race, Annie, NBSV coach Dena, and I hung out at the elite VIP tent, where the food was plentiful and the mimosas bottomless. After watching the award ceremony and catching up with running friends from across the state, I boarded the elite bus back to the Hyatt. I had the pleasure of chatting with Magda Lewy-Boulet on our ride back, who is always so kind, so encouraging, and willing to listen and give advice. If you ask me, chatting with one of your running heroes is a great way to cap off a race! :)

Making friends on the course

While I'd finished racing by about 7:45 am, thousands of San Franciscans were still trekking from the Bay to the breakers at Ocean Beach and in the process completely blocking the streets back to my apartment. No big deal - I met up with some fellow UCD alums and spent the day in the Richmond celebrating our first Bay to Breakers experience. By the time I finally made it home, I was exhausted but happy :)

There's nothing quite like Bay to Breakers - the sheer number of people, the amount of alcohol consumed, the crazy things you witness along the course... Similarly, there's nothing quite like racing in your adopted hometown to really make you feel like you belong. I've been a San Francisco resident for 8 months now and am finally feeling like SF is home (sorry Mom!). It's been a long journey - leaving small-town Davis where I'd lived my whole life to move to SF has been a big change, but I absolutely love it here. Racing through my new stomping grounds of Golden Gate Park felt like the perfect way to say, "I'm home!" Thanks, San Francisco, for the best homecoming a runner could ask for :)

Zazzle Bay to Breakers!

2011-05-14T12:57:00.000-07:00

Tomorrow marks my post-collegiate road racing debut - for the first time, I'll be wearing the New Balance Silicon Valley singlet on the roads, at the 100th running of Bay to Breakers! I'm really looking forward to getting off the track and away from splits by changing things up on the roads. Don't get me wrong, Bay to Breakers won't be easy -- the famed Hayes Street Hill is a b**** (I've yet to run it, but I've biked it before and nearly had to walk my bike up the hill...) But I'm excited to take a break from trying to run a qualifying time and instead, simply just race. Tomorrow is all about competition: battling it out with the person next to you and dueling all the way to the finish line. I can't think of a better place to race than my new stomping grounds of San Francisco and Golden Gate Park!

Getting interviewed at the B2B press conference

Yesterday I got to attend the Zazzle Bay to Breakers Elite Athlete Press Conference - what a day! Having never been to a press conference before, let alone actually be in one, yesterday's event was a quite an experience. I was given a name placard with a little American flag next to my name (so official!) and was ushered into a room full of reporters alongside the elite Kenyan and Ethiopian athletes who will be sure to kick my butt on Sunday. I felt just a wee bit out of place (the B2B defending champ, Lineth Chepkurui, has a 10k PR almost 3 minutes faster than me!). However, the elite athlete coordinator Josh Muxen made me feel welcomed and comfortable. The press mostly asked questions of Lineth and of American distance legend Meb Keflezighi, so all I had to do was sit still and smile. I about peed my pants when someone in the crowd asked a question of "the local athlete running her first Bay to Breakers," but hopefully I handled myself ok (you can decide for yourself - check out the press conference here: http://www.youtube.com/watch?v=pah4IO28MeQ -- I'm at about 25 minutes and 37 minutes). Before I knew it the press conference was over and it was time for lunch.

I'd asked one of the other elite women to save me a seat while I got my meal. As I walked back to the table, I saw my reserved spot and about had a heart attack... in the seat next to mine was none other than Meb Keflezighi! (For those of you unfamiliar with US distance running, Meb is from San Diego, excelled at UCLA, held the American record in the 10K, and won silver at the 2004 Olympics in the marathon! He's one of my distance running heroes.) Ok, deep breath, I said to myself. Keep your cool, don't be starstruck and DON'T make a fool of yourself! I took my seat next to Meb; he introduced himself and we had a really pleasant chat about running, mutual acquaintances, Mammoth, and his kids. He's a really down-to-earth, stand-up guy - it was so cool to meet him and share a conversation. My money's on him to win it on Sunday!

With less than 24 hours before the race, I'm taking it easy today. The gun goes off at 7:00 am tomorrow, so I'll be in bed early tonight. The weatherman unfortunately predicts crappy weather for race day - hopefully it won't be hailing at race time! Either way, I'm excited to race with my NBSV teammates and then hang out with former Aggie teammates post-race.

Speaking of Aggies, best wishes to UC Davis at the Big West Conference Meet, to Stanford and my little brother at Pac 10's, and to USF at the WCC meet in Portland! Good luck!

Finally, here's some Bay to Breakers press where I'm mentioned. Very fun to be interviewed!

http://www.sfexaminer.com/local/bay-breakers/2011/05/zazzle-bay-breakers-homecoming-handful-elite-runners
Radio interview on KGO: Go to http://vaca.bayradio.com/kgo_archives/#, click on Friday's archives, go to the 6-7 pm hour, and fast forward to 24 minutes. Nice shout out to my dad/coach and to my employer, SNBC!

For everyone running Bay to Breakers tomorrow, have fun, enjoy, and be safe! Here's to hoping that no drunk runners use my doorstep as a urinal...

25 laps, an inspiring coach, and a good laugh!

2011-05-10T23:56:00.000-07:00

The title of this post pretty much says it all, so I'll get right into things...

--25 laps
The week and a half since the Payton Jordan 10K has been super busy, so I've neglected to write a post-race recap until now. Long story short, I didn't run the time I was hoping for, but I did run a season best of 34:11, just 10 seconds off my PR. While I'm disappointed to not hit a USA Nationals qualifying standard, I'm really pleased with the mental outlook I maintained throughout the race. I went through 5K in 16:45, on pace for a big PR but hanging onto the pack for dear life. Unfortunately the going got a little rough in the 2nd half and after hitting a few 85-second laps, the qualifying time slipped away. Still, I stayed mentally strong even when I knew 33:50 was no longer in reach - there were no pity parties, no negative thoughts, no giving up. I ran a 78-second last lap, going for broke and finishing with pride. What got me across the finish line? All the friends, family, and teammates who hung around the Stanford track til 11:45 pm to cheer me on. If you watch the Flotrack video of the race (http://bit.ly/m5t9QK), you can hear lots of "Go Kaitlin!" cheers - I'm proud to say I had the biggest cheering section :) Not a lap went by without encouraging words and cheers of support. MANY, MANY THANKS to everyone who was there to root for me, it meant the world to me.

Moving on from the 10K, I spent last week recovering and getting back in the groove. If you've ever raced a 10K on the track, you know it leaves you feeling like you've been hit by a bus/feeling hungover/wishing you could sleep for days. Thankfully, my wonderful boss let me take Monday off to rest up, so I spent most of the day in bed (minus a trip out to the local coffee shop to treat myself to a much-deserved, delicious, buttery, scrumptious scone!). After some easy runs and cross-training, I'm back to normal training. I've put in 2 solid workouts since the race and am looking forward to running in the elite field at the 100th Bay to Breakers race here in SF on Sunday!

--An inspiring coach
I'm so proud and excited to share that my coach/dad, Bill Gregg, has been selected as one of 10 finalists from across the country for the Brooks Most Inspiring Coaches Award (http://bit.ly/ik6NXD). The award recognizes high school xc/track coaches who are truly inspirational to the athletes they coach. My dad got the news today and was so shocked when he got the phone call - he had no clue that numerous former Davis High School athletes and I had nominated him! He was incredibly moved by everyone's gesture.

I'm so proud of him - he has taught me to run joyfully (hence the name of my blog, "Running Joyfully"); with constant love and support, he has inspired me to pursue my running dreams. Many thanks to all who took the time to nominate him (nominations included two 500-word essays!).

As one of the 10 finalists, Bill and Davis High XC will receive:
--$5,000 in Brooks running shoes, apparel, and accessories for the team
--$500 cash for team expenses
--Membership in the Brooks Inspire Daily (I.D.) program for 2011

Also, he will go on an all-expenses paid 4-day trip to Seattle (the Brooks headquarters) at the end of June to meet the 9 other finalists. An official announcement about the 10 finalists will be released from Brooks in the coming weeks, and he'll find out in late June/early July if he is the overall winner! I'm so proud of my coach/dad :)

--A good laugh
A former UCD track teammates shared this link with me, and I got such a kick out of it I had to share it on my blog. It's a compilation of ads from an Adidas ad campaign titled, "Runners - Yeah, we're different." Check out the link for some good laughs! Thanks for sharing, Chelsea! http://chayden.net/Runs/Adidas/index.htm

I've posted my 2 favorites below :)

Yes, I've done this, haha

Shout-out to San Francisco hills, baby!

Until next time, run joyfully!

-Kaitlin

3 Steps to Racing Success

2011-04-30T23:06:00.000-07:00

I'm gearing up for my biggest race of the season, at one of the biggest meets in the nation - the Payton Jordan Cardinal Invite at Stanford on Sunday, May 1. I'll be running the 10k and going after a USA Outdoor Nationals qualifying standard. Many athletes at this meet have even greater aspirations; runners will be chasing Olympic qualifying standards - May 1 marks the opening qualifying window for the 2012 Olympics.

Year in and year out, American records are set at Payton Jordan. Last year, Chris Solinsky broke the American record in the 10k (check out the finish - you'll get chills: http://www.flotrack.org/article/6039-Stanford-Rewind-Solinsky-2010). In 2008, as I warmed up for Heat 2 of the Women's 10K, I watched Shalane Flanagan set an American record in Heat 1 (http://www.flotrack.org/article/6049-Stanford-Rewind-Shalane-2008). This year, she and current 5K American record-holder Molly Huddle will battle it out in the first heat. Meanwhile, I'll be in Heat 2 hoping to break 34:00 minutes and punch my ticket to Eugene, Oregon for USA's in June.

How do you prepare for a big race like this? With the pressure of running a qualifying time, I've spent this week focusing on calming my nerves and getting excited about the opportunity before me.
Here's my 3-step preparation process. If you have a big race coming up, try these tips!

3 Steps to Racing Success
1) Relax
Take some time to relax and rest - you've got a monster effort ahead of you! Do some yoga, take a nap... or my personal favorite: read a magazine while sipping Chai tea. It'll take your mind off any pre-race anxiety.
Also, find some downtime; if possible, take a day off work. I spent last weekend and part of this week in Ohio, relaxing with my boyfriend. Nothing like a weekend getaway to leave you feeling refreshed and rejuvenated before the big race.

2) Review your training
I take confidence in looking back at my training logs and seeing what I've accomplished over the past few weeks. Reviewing successful workouts and re-reading training log entries reminds me that I've put in all the work and am fully prepared for a successful race. You've practiced race pace and gone through "dress rehearsal" workouts -- remember how you felt during those hard efforts and know that you're ready to replicate them in a race setting.

3) Play your own personal sports highlight reel

From my personal sports highlight reel

My high school swim coach, Pete Motekaitis, introduced me to this mental preparation technique. Before the end-of-season championships, Pete would have each swimmer compile a list of our top 10 athletic moments. They didn't all have to be swimming-related - they could include the first goal you ever scored while playing youth soccer, or the pride you felt when the audience applauded at the conclusion of your big ballet recital. Pete instructed me and my fellow Davis High swimmers to close our eyes, turn on our favorite pre-race playlist, and in our minds relive our 10 greatest athletic moments.
Similar to reviewing your training log, playing your sports highlight reel reminds you of your ability to succeed and achieve your goals. These images of success not only build your confidence but can get you pretty pumped up as well!

With just about 24 hours until my big race (the gun goes off at 11:05 pm Sunday), I've been reliving my athletic highlights. They include:
--Playing goalie in youth soccer and blocking a penalty kick
--Winning the 13-14 age group High Point Award at the Quincy Swim Meet
--Winning the high school XC team Section Championship title 3 years in a row
--Qualifying for NCAA XC Nationals by placing 16th at the 2008 West Regional
--Winning the Brutus Hamilton 5K in 2009, winning by 30 seconds and running a big PR (16:25)

With my brother Brendan, as both DHS boys and girls XC teams won SJS Section Titles in 2004

When the going gets tough tomorrow night, as it inevitably will, I'll think back to some of my top athletic moments and remember what success feels like. Here's to hoping for an A standard tomorrow at Payton Jordan, and for some great races for my NBSV teammates, former Aggie teammates, and current USF track stars! :)

Picking up the pieces

2011-04-16T13:13:00.000-07:00

Last night's 5K at Mt. SAC was yet another disappointing race. I finished second-to-last (ouch) in 16:47, far off my PR of 16:21. Heck, I ran 16:55 en route to my 10K three weeks ago... Granted, last night's effort wasn't a full-blown, sprint-across-the-line-and-collapse effort. Rather, it was 6 laps of solid racing and spot-on pacing, and then... everything fell apart.

What happened? I'm not exactly sure... but it was ugly, embarrassing, and not a good representation of my fitness, my coaching, or all the hard work I've put in. Suffice it to say that I was pretty bummed out last night.

Some of my New Balance SV teammates also had rough nights, so we were able to commiserate together. Despite of having a rough go of it, my teammates kept smiles on their faces post-race and helped me see the bigger picture. Thank goodness for supportive, optimistic teammates!

I've had a few bad races as of late and I can't quite explain what went wrong. In the wake of a bad race, it's easy to be mopey, be depressed, be a bitch (sorry to my mother who was on the receiving end of my bitchy whiney post-race phone call last night). I spent some time feeling sorry for myself last night, but today is a new day and I've got to leave all my post-race negative energy in LA. Now back in the Bay Area, it's time to pick up the pieces and move forward.

Thankfully, I've got many resources available to me to help me figure things out. First and foremost is a phone call to Dr. Paul Salitsky, UCD Professor and PhD in Exercise Science/Sports Psychology. I've been talking running (and life!) with him for the past 8 years and he's been an invaluable friend and mentor to me. He tells it like it is and doesn't sugarcoat things - which is exactly what I need right now. I might not always like what he has to say - hey, the truth can hurt sometimes - but I know he's got my best interests at heart and will help me get back on track. For all those who've struggled with a bad race, pick up the phone and call your friendly neighborhood sports psychologist! It'll do wonders for your running!

Friday night didn't go as I'd hoped, but it's over and done with. Time to move on, time to get back out on the roads, time to keep training hard.
Until next time,
K

Mt. SAC - Where the world's best athletes compete!

2011-04-13T22:03:00.000-07:00

New Uniforms!

Tomorrow I'm off to LA with a group of New Balance SV ladies to rock some 5Ks at the Mt. SAC Invitational. I never raced at Mt. SAC in college so I'm really looking forward to the opportunity to race in a fast, competitive field. Training has been going well and I've strung together a number of successful workouts, so I'm excited to test my fitness and chase a big PR. My teammates and I will be sporting our new purple New Balance uniforms - so as my teammate Claudia said, hopefully purple equates to PRs! :)

Steph, Annie, Chantelle, and I hit the road Thursday afternoon; we're piling into Steph's car (affectionately dubbed "Robby") and road-tripping from Palo Alto to LA. It's a long drive, but I'm sure we'll have plenty to entertain us during the trip. I'm so glad to be making the trip with teammates - it'll be much more fun (and less intimidating!) than traveling alone. Here's to a weekend of fast racing by NBSV ladies!

You can watch my race on the live webcast here: http://www.mtsacrelays.com/webcast.html - I'm in the Open A heat of the Women's 5K. Tune in at 9:30 to watch me circle the track 12 1/2 times! (Official race start is 9:34 pm).

In other running news...
--USF ladies Maor Tiyouri and Jana Stolting will chase NCAA qualifiers in the 10K at Mt. SAC on Thursday night. Having trained with these ladies for the past few weeks, I know that they're fit and ready to rock this 25-lapper - Go Dons! Check out the press release here: http://www.usfdons.com/sports/c-track/2010-11/releases/20110413j3789j

--Former teammate and one of my very best friends Caitlin Fitzgerald ran a HUGE PR in the 3K Steeple last week at Sac State, running 10:31.72, just 0.07 off the UC Davis school record. For her efforts, she was honored as the Big West Athlete of the Week this week -- yay Fitz! Here's to hoping that this most recent race will inspire her to pursue a post-collegiate career and come train with me in SF! Read about Fitz's race here: http://www.ucdavisaggies.com/sports/c-track/spec-rel/041311aab.html

--Stanford and Cal square off at the Big Meet this Saturday at Stanford. My little bro, Brendan, will be racing the 3K. I'm excited to join my entire family to cheer him on! For results, check out http://www.gostanford.com/sports/c-track/stan-c-track-body.html.

Thanks to everyone for the recent well-wishes and words of support - they mean so much! When it's windy or rainy outside, or I'm exhausted from a long week, I think back to your encouraging words and it helps me get out the door for my run! Many, many thanks for your support of my running dreams :)

Happy running!
Kaitlin