Warriors Wednesday: Fort Carson Spartan honoring 3 COR Warriors

Good Morning Everyone!

Wow what an amazing weekend we had at COR. This past weekend was the Spartan Super and Sprint at Fort Carson where we ran and honored our 3 COR Warriors! Kym made it out on Saturday and was the best cheerleader anyone could ask for and Ellie was able to join us Saturday afternoon and Sunday! There truly is so much to talk about but I am only going to focus on the highlights.

First off, COR won biggest team for both Saturday Super and Sunday Sprint. We had over 300 people signed up! On Saturday, Kym was able to make it for the presentation where we honored the girls. COR gave Tiffany, Corrina’s daughter, the trophy from last year as well as a flag that was signed and ran during the Spartan Utah. On top of that here is the video of COR doing “Sally” in honor of Corrina (she definitely was smiling).

As I mentioned, Kym was a big cheerleader to everyone there! She even stood up to her name as “Tutu Princess” by wearing her bright tutu! Here are some pictures of Kym from Saturday.

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On Sunday, Ellie (aka Team Eli), came back to walk the Sprint course. She has been active walking on average 6 miles a day but that is flat ground. Her doctor cleared her to walk the 5.3 mile course that entailed hills but to just be careful! Prior to the start, Spartan took a moment to honor the 3 COR Warriors. Here is a the video for you to understand the community, family and love we have for these ladies.

Ellie was on a mission to finish this 5.3 mile course that included hills and I mean brutal hills where some people had to stop to catch their breathe or stretch their muscles but this lady right here was a BEAST and true WARRIOR. She didn’t stop once! She kept going passing people left and right. Each hill was a mental, physical and emotional battle to see where she has come from 11 weeks ago. Here are just a couple photos that were take along the way but the ABSOLUTE highlight of the day was her crossing the finish line and being medaled by Tiffany while the rest of the COR team was there to cheer her on! (video below)

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The one thing that is consistent in all these videos and photos is that Ellie and Kym have a nonstop smile on their faces. Their journey is still far from over but all this love, support and donations are helping tremendously. Neither of them are able to be back at work yet and still have ton of medical appointments to attend.

Medals will still be available after the month of May until they are sold out but the prizes are only for those that register and pay in May. So what is stopping you? The cost is $25 with $20 going DIRECTLY to the 3 girls and their families. We have sold about 350 medals as of today (May 17, 2017) with a ton more available. Please share their story and participate in this great cause! Medals are shipped out weekly!

REGISTER HERE

For everyone that has donated or is participating THANK YOU!!! The girls love seeing photos so please keep posting them using #3corwarriors and please email me them (rachel.hillary@gmail.com).

For any questions, please feel free to contact me!

Rachel

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National Running Safety Month – FREE RunSafe App

Recently I was contacted by the owners of a new app called RunSafe. You know I’m big on safety so this was a no brainer for me to say yes to. Here’s their message & Thanks RunSafe for extending this offer to all of us!

“In honor of National Running Safety Month and as a fellow runner, I would like to give you the gift of a free lifetime account with RunSafe, a safety app designed specifically for runners. Normally a $50/year value for a premium account, you will receive it for free. Visit the included link to sign up and download RunSafe for free. http://RunSafe.me/crushcrohns

RunSafe is a startup at a ground-floor stage. This is an opportunity to be an early adopter and shape the development of an amazing app designed specifically for runners. Please send suggestions and feedback to us via our Facebook page, twitter, etc.” ~ Violet Alexandre Co-Founder

Feel free to pass along and share! Safety is key!

18 Things Nobody Told Me About Running

1. It’s hard…like, really hard. But just like relationships, parenting and figuring out your new iPhone, it gets easier with time. You may even–gasp—start to like it!

2. Clipping your toenails will take precedence over plucking your eyebrows some days.

3. In spite of your childhood hatred of “weird food,” your pantry will be filled with running superfoods you’re not really sure how to pronounce, like quinoa, chia, spirulina and acai.

4. At some point, you will see other runners peeing in public. You will wrinkle your nose at them: EWWW, GROSS!

5. At some point, you, too, will pee in public. You will never judge again.

6. Ditto for snot rockets.

7. When you first start, four miles seems like a lot. One day, you’ll catch yourself telling someone “I only ran four miles today.” Try not to smile smugly when that happens.

8. You’ll wince at a pair of high heels with a $100 price tag, but declare it a bargain if that same tag is on your favorite running shoes.

9. Your laundry basket will smell like a boys’ locker room. You won’t really notice (or care).

10. You’ll geek out at the opportunity to run in the rain, because it’s just that awesome.

11. There will be stretches of days when you don’t feel like running at all. It’s perfectly normal, it’s not a failure, and a few days off does a body good.

12. Like Christmas, you will be wide awake at 2 a.m. on race morning, giggling. Also like Christmas, you will not be allowed to wake anyone in the house up until 5 a.m.

13. Without any prompting on your part, family members, friends and coworkers will take up running, too. They’ll ask all the same questions you had when you started—and this time, you’ll be the one with the answers.

14. The first thing you’ll do when you book a vacation or work travel is look for races and/or cool running routes in the area.

15. “Runger” is real, and it is marvelous. Only pregnant women and runners can truly understand strange cravings at strange times.

16. While running with your friends, you will talk about food, children, current events—everything but running. During cocktail hour with that same group, when you’re showered and wearing “real-world” clothes, all you will talk about, ever, is running.

17. The friends you make through running will become like family.

18. Anyone can do it. (Yes, you!) 

The full article can be found HERE

Race Day Survival Kit

12 things every runner should have in their race-day survival kit

When you are heading to a race there are a lot of things on your mind: Did I train enough? Did I taper enough? Is it going to be too hot? Too cold? What pace should I run? Where can I park? A lot of factors can make, or break a race. Some things you cannot control, but many things you can.

Someone smarter than me once said, “The devil is in the details.” While any of the above, if not taken care of, could ruin your race, what about the smaller things? Many of us have been there, stressing out moments before the gun goes off because we don’t have safety pins to attach our bib. Wincing in pain the final miles, not because we are overextending ourselves, but because we forgot our Body Glide and our inner thighs are on fire.

The good news is that it is easy to take care of the details. You’ve done the training, so let’s not have a bad race day because you forgot something that seems small, but is ever so important. Alexander Graham Bell said, “Before anything else, preparation is the key to success.” What are we talking about here? In a few words: a race-day survival kit. A pre-packed  “go bag” that you grab every time that you are headed to a race. It should contain all of the essentials that you may not need, but you will be glad that you have them when you do.

Here are 12 suggestions to get you started on your personal survival kit. Let us know, in the comment section below, if we have forgotten anything.

Race-Day Survival Kit:

  1. Pain Reliever & Anti-Inflammatory – For post-race recovery
  2. Gel/Nutrition Bar – For energy before, during and after
  3. Body Glide/Vaseline – Anti-chafing
  4. Sun Screen/Lip Balm – Protection from the sun
  5. Band Aids – Protection from nipple chafing
  6. Blister Kit  – For protection/treatment (spenco.com)
  7. Safety Pins – For your bib, just in case the race runs out.
  8. Water Bottle – Pre-race and post-race hydration
  9. Hand Sanitizers – For use after the porta potty
  10. Toilet Paper/Tissues – For use in the porta potty (or woods)
  11. Road ID – Every runner should have one.
  12. Tampons – Because when you need them you really need them.

Author:   Bill Reifsnyder

Article Link: http://runhaven.com/2014/08/05/12-things-every-runner-race-day-survival-kit/

Wisdom Wednesday

10 Tips for Healthy and Injury-Free Running

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As someone who is accident-prone and tends to get sick and/or injured often, I’ve read a lot about how to keep running healthy. I have tried many different ways to train and tips to stay healthy and injury free, especially when I’m training for a big race.

Here are 10 tips I’ve picked up along the way to run healthier with fewer injuries. I am not a doctor or expert, just someone who has done a lot of trial and error (lots of error…) and found what works for me.

1) Get fitted and buy good running shoes.

Visit a specialty running store and have them look at your feet. A really good store will have a treadmill to actually watch how you run. Let them help you pick out the shoes that will work with your foot. Some feet turn in or out, and some people need extra cushioning. A lot of running stores will let you run in the shoes and bring them back if they aren’t exactly right.

If you already have any sort of foot or leg injury, running stores can also fit you with an insert for your shoe that may be able to keep that injury from recurring. You will probably spend a little more for your shoes, but it’s worth it. Doing this is the best money I ever spent on my running.

2) Do more than just run.

Don’t run every day. Switch it up by cross training: bike, elliptical, swim or do a workout DVD. Do something you enjoy and have easy access to! Switching it up reduces the impact on your body and makes sure you use different muscles. You will be more likely to look forward to your running days.

3) Don’t run too much too soon.

You have to ease into it! Start out by running two miles three days a week. Once you feel comfortable with that, increase one run to three miles a week… then four. Don’t ever increase your total weekly mileage by more than 10 percent. You may feel like you can run more, but in my experience, breaking this rule is an easy way to end up hurt.

4) YOGA!

I have mentioned before that yoga is the best thing that has happened to my running. Running causes your body to really tighten up. Most running injuries are caused by muscle imbalances in the body. Yoga stretches those imbalances and keeps you limber.

I had bad shin splint problems until I took up yoga. The backs of my legs were basically too tight, causing pulling in my shins. I realized I couldn’t even touch my toes! As a former dancer, this was ridiculous. Yoga immediately helped my sore shins and legs. It doesn’t have to be anything fancy. Take a class at the gym, or buy a 20-minute yoga DVD to try. I really like Rodney Lee DVDs. I was skeptical too, but I promise it will help!

5) After a hard run, ICE!

Even if I’m not injured, I ice my ankles and shins after a hard run. It keeps everything from getting swollen and sore. I either fill zip baggies with ice or stick my feet in an ice bucket for 10 minutes. For the marathon, I’ve graduated to ice baths for anything longer than 13 miles (which I now refer to as my “stupid long” runs).

6) If it feels off or hurts, take a day off.

Sometimes your body needs a short break to recover. If something hurts (more than just “good” sore) and you just aren’t sure what’s going on, take the day off. It may seem like it will ruin your training program or your race, but it will be fine. This is one tip I have a hard time actually following. I’m all about following the plan, and it is hard to convince me that it’s a good idea to take the day off. Usually someone talks some sense into me – thanks Hubby….

Running on an injury is more likely to kill your program than just taking a day off. Often, that is all your body needs to repair the problem. If it still hurts after a couple days, have a doctor check it out. If you keep running on an injury, it will never get better. Really.

7) Take vitamin C.

Exercising regularly is great for your immune system, but training really hard for a longer race can be taxing on your body. Take extra vitamin C to get some increased immunity.

8) Warm up and cool down.

Don’t just jump into your run. Walk briskly for 10 minutes before you run to warm up your muscles, then stretch some. Avoid stretching cold muscles. After your run, cool down by continuing to walk another 10 minutes. This transition lets your heart rate slow back down at a nice pace. Take the time to do a long stretch after you run. Use some of those fancy yoga moves you learned. Downward dog, anyone? Your body will thank you.

9) Use a foam roller.

This simple little device can save your legs. Roll out your calves and thighs after a long run. It massages the muscles and keeps them loose. It’s awesome. Just try it – you’ll love it.

10) Eat protein after a hard workout.

You have to be careful with this. You don’t want to negate your run by eating more calories than you burned; however, if you are really using your muscles and working hard, you want to either eat food with protein or take a protein supplement within a half hour of your workout. The protein goes to your muscles and helps them recover faster.

Do you have any tricks to run and train healthy and injury-free?

Article Link: http://runhaven.com/2014/08/01/10-tips-healthy-injury-free-running/

Author: Julie Wunder