This Week and This Weekend

I went for my first run post 23.13 on Wednesday evening. Ran with a local running gal, Angela - my goal was to push her to achieve her first 5 mile run, while I loosened up my leg. She had never RUN 5 miles without stopping.

Not that it was bad, but I told her, "when you step up to the Half Marathon Start Line" you need options. You can decide to run or run/walk. Running builds your endurance, and she accepted the challenge to try.

We chatted away and around Mile 4, I could see her start to waiver. I wouldn't let her see my Garmin (she didn't want to see it anyways!) and we plowed through to 5 miles, which included some inclines. I used that opportunity to teach her about "slaying the dragon" on hills/inclines.

When my Garmin alarm went off at Mile 5....

I told to start walking and cool it down.....

The look on her face was priceless! She had no idea she just ran 5 miles. She achieved her goal and caught the star! 

I love this sport. I love coaching/mentoring others to achieve their goals.

I love being able to stand back and watch them celebrate their victories.

I love being able to show someone they have it in them to achieve what they desire to achieve.

I am the blessed one to be witness to such a victory.

Angela - you are FAB-O!  I am so proud of you!

Next stop:  8 miles! 

This weekend, my youngest son will be racing at Sole Purpose at Sunset Park. It's the same location as my birthday run. He will be racing the 2 mile, while I volunteer. I look forward to seeing my fellow Ninja Endurance Racing teammates out there in their Black & White.

No more racing for me until LA Full. I need to rest the leggies - and get lots of massages & stretches. My calves are tighter than a drum.

My son got his first pair of official running shoes yesterday. We bought them at Target. He looks so grown up in these shoes.

What are your weekend plans? Any fun races? Training? I will be doing a long run of 10-12 (provided my calves have loosened up by then, if not I will keep it to 6-7).

(c) C. Ragsdale 2011-12
___________________
Run F.A.B.,

Charlene L. Ragsdale - Las Vegas, NV
Running Coach, Certified Sports Nutritionist & Public Speaker
~My Facebook Fan Page ~Follow Me on Twitter

By Request: My Full Marathon Fueling Plan

This past Sunday, I finished a 20 mile training run. Oh wait, it was 23.13 miles (My Garmin won't let me forget that 3.13).

I previously posted that my largest issue was not The Wall (which I never hit),  but the pain in my glutes, hammies/calves at the end. Looking back, I the real culprit was the sidewalks. I ran the entire route on a sidewalk. Not smart.

However, I have received several emails asking about my fueling for Half's and now a Full.

How was I able to go from a 2:11 to a 2:07 to a 1:56 Half in less than 3 months?

How was I able to run a 1:44 Half after my 1:56? Then, 1:53 in Surf City?

Fueling. It's an art and there are no one-size fits all for anyone. I do spend each of my runs practicing my fueling. I never let a training run be "just a run". I am practicing form and/or fueling.

Up until ET Full Moon (where I ran a 2:07) I was consuming PayDay candy bars as my Fuel. For some reason, on that particular race, I decided it was too hard to chew nuts and run at the same time. So, I set out on a quest to find something better.

I couldn't stomach GU (sorry, Gatorade) - their products sent my GI into a tailspin. But, I liked the convenience. So, I started trying out PowerBar Gels. After two tempo training runs, I was hooked.

Next, I wanted something other than gels to get me to that last stretch.  I also wanted to find something other than gels to help me on that last few mile stretch for a Half.

After much research & testing, this is my fueling plan for a Half. It is what I have used for all, but Surf City.

Those marked with * I did not do at Surf City (I had toast with peanut butter and water) Ironically, I didn't feel as fueled or carbed at Surf City. I had a great finish time of 1:53, but something was missing in my energy level that morning.

Two days before - Pinole Waffles for breakfast*
I start carb loading

One day before - Pinole Waffle for breakfast*
I begin my electrolyte/water loading and keep up with the carbs

Morning of - Pinole Waffle for breakfast*
Sports Drink*

>>1 hour before gun: PowerBar Chocolate/Peanut Butter Energy Bar (with a swig of water)

>>30 minutes before gun: Strawberry/Banana PowerBar Gel (with a swig of water)

45-50 minutes into the race: Another Gel (with a swig of water)

90-100 minutes into the race: Another Gel (with a swig of water)

Around Mile 11-12, I eat 1-2 Swedish Fish candy (with a swig of water)

That usually gets me all the way to the finish feeling strong and no boinking.

Now, for the 23 mile run - I did the same routine - consuming a gel every 50-55 minutes (with a swig of water). The other change: I drank water with chia seeds.


For the LA Full, I will do the same, but I will take some Swedish Fish candy with me (I didn't have any with me on the 23 run). I will carry water with chia seeds and use the course aid stations for most water stops.

I will drink my own water/chia seed mixture at the 1:30 hr, 3:00 hr  and 4:00 hr mark. (I anticipate finishing around 4:40-4:50). I am considering making a coconut water/chia seed mixture and test that out. I love coconut water.

The only difference is I might test out a different flavor gel. One that has a higher dose of caffeine to help me stay alert (my mind wanders A LOT during long runs).

My best recommendation to you is trust yourself. See what sounds good to you and test it out. Even for a 5 mile run. Test, and test and test again. You will know what works for you.

The key is find what works for your body. I love Pinole Waffles. Not sure why I didn't make any Surf City, but I won't forget about them in the future.

Feel like you can't remember when to take your gels or water?

Have a pacing bracelet on your wrist. Mark on the mile you need to take your gel or water. Or plan it that you take your gel when you are coming up on an aid station, so you can take the swig of water from the course aid.

Hope this helps. Be sure to develop a plan and practice it, pre-race. Develop the habit. You will be glad you did on race day.



(c) C. Ragsdale 2011-12
___________________
Run F.A.B.,

Charlene L. Ragsdale - Las Vegas, NV
Running Coach, Certified Sports Nutritionist & Public Speaker
~My Facebook Fan Page ~Follow Me on Twitter

My 20 + a 5K Recovery | Not As Bad As I Thought It Would Be

Yesterday I set out to run/walk my first-ever 20 miles.  My goal was to run 3mins - walk 1 minute. I ended up run/walking 20 + a 5k = 23.13 miles. On Saturday, I had woke up at 3am, drove 2 1/2 hrs to run a 5 mile race and then back home for another 2 1/2 hrs.  Looking back...I think my legs were more fatigued on Sunday, than I realized. 

I miscalculated the route, pre-run and didn't even look at my Garmin until the turn around. That was when I realized I was going to be going 20++++ miles.  (Oh dear.)

My head was ready for 20 miles, but not 23.  In that distance, those extra 3 miles will make a difference.

The first half of the run was tough.  Inclines with wind gusts of 20-33mph from Miles 3-15, and then gusts came back 19-23.  

The constant stopping at every crosswalk from Mile 5 - 15, was nothing but annoying and really messed with my running mojo.

Through it all, my attitude was solid.  I didn't start feeling PAIN until Mile 19.  Not the "hit the wall" pain (which I did not hit The Wall, btw) - but PAIN in my glutes (butt) and my Hammies/Calves.  The cool down walk of 1 mile was the most painful walk I have ever done.

By the time I walked into the door, I wanted to cry.  Luckily, my boys knew the post-running drill.  Get the ice packs, heating pads and help momma take off her shoes.  While they were getting everything ready, I stretched out.  Amazing how much better my legs felt after a few moments of stretching.  Here is a picture of my ice packs:  (yes, I use them all!)

Next, I drank two huge glasses of chocolate milk.  Not cow's milk, but Almond Milk.

After my icing and heating bad session (I used the heating pads on my lower back and glutes) I did a foam roller and The Stick session followed with another stretching session.  Here is my Roller and Stick.  I prefer the Trigger Point GRID Roller.  It has the grooves in it, that makes the massage more effective.  You can find the roller here and The Stick here. I also carry The Stick in my race-day backpack.  It's a great tool post-race to loosen up those achy muscles.

I did 3 Sessions of the Ice, Heating Pad, Roller, Stick before I went to bed. 

My next step into recovery was ensuring the inflammation in my body was kept to a minimum.  If you know me longer than 6 months, you know I am a dedicated user and advocate of Dr. Robert H. Keller's Glutathione research.  Myself and my family have been user of his products since 2008.  Went off of them in 2010 for a short period of time and it was horrible.  Simply horrible.  For athletes and non-athletes, keeping your Glutathione levels at it's highest is essential for overall health.  You cannot ADD Glutathione to your body, you can only RAISE your Glutathione levels.  Think about it - I am a 50 yr old woman who started running at the age of close to 49.  I don't get sick with cold's, flu's, I don't have muscles tension issues, etc.  I know that having high levels of the Anti-Oxidant Powerhouse, Glutathione in my body is the key factor in my health. You can find more about the products here .

Give it a try - and tell me what you think.  If you do order it, please let me know, I would be happy to walk you through the short detox process.


Anyways....how do I feel this morning?  I feel well.  A little sore and tired, but no pain.  Started off my morning with freshly made juice -

This will be the staple of my diet, today.  I have a nice big pitcher waiting for me.

Here is a picture of the glass of the juice.  Love the colors (and the flavors, too!)

Stretched my legs out and I am now sitting at my desk with the heating pads on my back and glutes, again.  The key is to keep the blood moving to promote recovery.  I will continue my Ice, Heating Pad, Roller, Stick routine throughout the day.  Later on, I will be taking my dogs for a 2 mile Recovery Jog.

I am so grateful for the 23, not doing the 20.  Why?  I learned some valuable lessons about myself.

1.  I am capable of finishing 26.2.  I won't be the fastest runner on the block, but I will finish.  I now know, without question, how I will feel after the Full.  Prediction:  under 5 hrs.
2.  I need to double my leg workouts until the LA Full.  Typically, I do Leg ST on Wednesday's.  I will now add Friday to the routine.
3.  I need to spend more time on stretching during the week.
4.  I have my fueling and nutrition just where I need it for the race.  I didn't hit the Wall, at all.  The only issue I faced was the pain in my glutes and hammies/calves.  That slowed me down considerably.  I will be able to offset that pain by more ST and keeping my form in check.


When you were preparing for your First Full - 
        what lessons did you learn about yourself?  

What steps did you take post-run to ensure a good and recovery?  

I would love to hear your experiences, please share!


(c) C. Ragsdale 2011-12
___________________
Run F.A.B.,

Charlene L. Ragsdale - Las Vegas, NV
Running Coach, Certified Sports Nutritionist & Public Speaker
~My Facebook Fan Page ~Follow Me on Twitter

RACE REPORT: Dam 2 Dam 5 Mile | New PR & 1st in Age Division

Why did I wake up at 3am to drive 2 1/2 hrs to race for only 40 minutes, and then another 2 1/2 hrs back home?

This was a race I needed for the St George Runner's Series (race 2 of the races, and I won't need to wait on the St G Lottery to register). The other St G area race was Snow Canyon in 2011.

After getting my kids in he car at 4am, we headed North. Loosing an hour, because of the time change.

Beautiful morning for a drive. Magnificent to see the sun rise behind the canyon mountains.

The Dam 2 Dam had two distances - 5 mile and 10 mile. I originally registered fro the 10 mile, but knowing I was going to train for 20+ miles tomorrow, I switched distances.

The race began and finished at Sand Hollow State Park in Hurricane, UT - just north of St. George, UT.

Like true Utah weather at this time of the year, it was cold. No more than 30 degrees when we arrived in the parking lot.

Picked up my bib and swag. Instead of shirts, they gave out arm warmers and socks. I was THRILLED! I am really getting tired of shirts.

CrowDs started rolling in for the start. There were about 200 racers total. Nice size. I was told the course was flat. That's all I knew.

My warm up went great. I felt good. Made the decision to not push it (I do have a 20 mile training run tomorrow) - all I need is to finish to qualify for my last St G Runner Series race.

Here are some pictures of the scenery that surrounded us:

As I was warming up, I saw a few familiar LVTC members. Nice to know I was not the only Vegas racer.

I decided that since it was so COLD (maybe 40 degrees at the start) I needed to double up the warmth on my arms. In addition to my long sleeved shirt, I also put on my arm sleeves. Glad I did. The only cold part of my body was my legs, but I knew that would change soon. My upper body gets cold and stays cold more than any other part of my body. (If you haven't noticed, I am quite boney up top).

Gun goes off and within 100 yards we are on a gravely trail. Oh geez, I wasn't ready for this. But, I immediately reminded myself that I love gravely trails (aka 6 Tunnels) and this was not an issue.

The first mile, my head was playing tricks on me (as usual). My brain is so lazy, I swear! All it wants me to do is quit. So, the infamous head-leg power struggle begins.

Finally, we were back on pavement. Still a very flat course. Sand on the road, but nothing to worry about.

At the turn around - I kicked on the tunes and started my run back. Feeling REALLY good at this point. I guess my brain finally decided to give up and let my legs do the talking.

As I got back onto the trail - I looked at my Garmin for the first time and realized I was going to finish real close to 40-41. I smiled. In my head, I was shooting for 47. Not sure why I didn't look at my Garmin during the race, but seeing it at that point was a nice surprise. Running at a 8-8:14 pace was not hard, breathing was great and I really didn't feel fatigued. Unusual, since I hate pushing it at any distance beyond a 5K.

Finished in 41:26


Won 1st in my Age Division and 9th Overall. I couldn't of predicted nor asked for anything better.

The best part? It was a great mental boost I needed. I have had so many breathing struggles the past few races (minus Surf City Half)- I need to have a great FEELING race. This was it.

In addition, I qualified for the USATF Masters 5 Mile Team with this race. I know that a sub50 on a 10K is within my reach, in the near future. All great perks to a fun AM.

My Age Division Award? Received a Sports Store Gift Card. I will use that when I go back to St. G for the Full in October.

My sons and I celebrated at Red Robin - YUM!

Here is the traditional photo with Ladybug's Ball -

One month from today - I FINISH my first Full Marathon in Los Angeles. 

(c) C. Ragsdale 2011-12
___________________
Run F.A.B.,

Charlene L. Ragsdale - Las Vegas, NV
Running Coach, Certified Sports Nutritionist & Public Speaker
~My Facebook Fan Page ~Follow Me on Twitter

BLOG INTERVIEW: The Chiweenie

If you are a racer, you probably heard of "The Endorphin Dude" and his quest to achieve Titanium Marathon Status in 2011. If you missed the story, here is my interview with Tony: Click Here

Since then, his little "Chiweenie" decided she wanted to be in the spotlight, also....and since I am a obsessive dog lover.  I couldn't resist her beautiful brown eyes.

As we recognize and celebrate Valentine's Day with those we love, I thought I would share with you a heart warming interview of unconditional love....


Introducing.....Chewbacca, The Endorphin Chiwennie

How old are you?

Chiweenie (C) Now Miss Ragsdale, you know you can't ask a girl that question! But since I look pretty darn good for my age, I don't mind telling. I am five years old, which I understand is 35 in dog years. I look pretty darn good for being in my mid thirties, don't you think? It's all the exercise I get. I am Endorphin Dude's side kick, and even though my legs are the size of the mozzarella sticks at Denny's, I can keep up with all that Titanium stuff.

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You're a female dog. How did you get the name Chewbacca?

(C) Apparently, I had kennel cough and sounded like Chewbacca. I have no clue what a Chewbacca is. I just go with it!  

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When did you meet your daddy, Tony?  What did you think the first time you met him?  What was your first night in your new home like?  

(C) Good Lord! That was so long ago! I remember it like it was yesterday. It was a rainy Sunday afternoon at the Peninsula Humane Society. I heard the front desk lady say that someone was there to see me. I didn't think much of it because I know the drill: the humans show up, look for puppies, and they go home with the little guys. Nobody wants a full grown dog, and as cute of a Chiweenie as I am, the reality is that it's much harder for us older doggies to get adopted. When I first met E-Dude, I growled at him, yet he still hung out with me in the meet and greet room. Yeah, I was skeptical at first, but he sat in that room for two hours playing with me! We really hit it off! Sure enough, he took me to the front desk and said "I'll take her." I was so happy! I couldn't believe it! I was going to a new home! In any case, my first night in Casa Endorphin was heaven. After spending weeks in a kennel, it was nice to snuggle up in a nice warm bed with my new human. You know what the best part was? For the first time ever, I felt wanted. 

What's your favorite food?

(C) If I could eat grilled pork every day, I'd do it. Endorphin Grandma used to give me some under the table when nobody was looking. Let's keep that last comment off the record! I don't want to get Grandma in trouble!
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Favorite toy?

(C) I like the stuff that squeaks! I have this little blue hamburger that I love messing around with.
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Have a boy dog friend?

(C) I have nothing to hide. I do have a boy friend, but he's not a dog. My boy friend is a cat. There, I said it! I said it loud and proud! I'm in love with a cat! His name is Romeo and he's my Doggy Nanny's cat.
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Your daddy speaks of how you got him out the door for a walk and then soon, he was running. What did you think when he started running? 

 

(C) The happiest day of my life was when my daddy adopted me. Can you imagine what it was like for me when I saw him collapse on the living room floor? One day, my daddy came home from work and thought he was having a heart attack. That freaked me out!  Being an orphan is no fun, and I did not want to back to the pound! Fortunately, he turned his life around and got healthy. I totally dig that he's a runner now because we hang out outdoors so much more these days!

--------------------

Then, soon your daddy said he wanted to run 52 marathons in one year.  What did you think?

(C) Honestly? First thing I thought was, "Sure, good luck with that one, oh mighty caped one." But he did it! 
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Your daddy has been all over the country chasing after his Titanium dream.  What races did you see him race?  

(C) My Doggie Nanny, Chris Bliss, took me to Golden Gate Park to see Endorphin Dude at mile 12 of the 2011 San Francisco Marathon. It was awesome to see my dad at his favorite marathon. I also got to see him cross the finish line at the Nike Women's Marathon! That was beyond cool because everyone knew who I was! I guess he posts a lot of pics of me on his Facebook and people recognized me. I felt like a celebrity!
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Did you run in any of the races with him?  If so, how was that?

(C) Toward the end of Endorphin Dude's Titanium quest, I got to take many road trips down to Southern California. I even ran a few of those marathons! Well, I didn't "run" them exactly. I got to sit in the doggie backpack as Endorphin Dude ran. It was fun!

So, what's next for your Daddy and you in 2012?

(C) I hear he's going for that belt buckle. One Hundred Miles! Boy oh boy. I also hear he's running a slew of half marathons. I guess I'll be spending a lot of time with the Doggie Nanny and her cat, *wink wink*.
------------

Anything you wish you could tell your daddy?

(C) My life got perfect when you brought me home. I love you Endorphin Dude!  Happy Valentines Day!

# # #

(c) C. Ragsdale 2011-12
___________________
Run F.A.B.,

Charlene L. Ragsdale - Las Vegas, NV
Running Coach, Certified Sports Nutritionist & Public Speaker
~My Facebook Fan Page ~Follow Me on Twitter

WHOLLY Guacamole Weekly Challenge! | $1000's in prizes

From my good friends at Wholly Guacamole!

Check Your Choice- 8 Weekly challenges, win prizes, fun stuff

See what happens when you make a few small changes in your daily routings and see how these choices can make a big difference. Wholly Guacamole will give your one challenge per week for the next eight weeks. Weekly prizes will be given! Also find recipes, tips, fun facts and games.

Find out more:  CLICK HERE

Good Luck and let me know what prize you win!

(c) C. Ragsdale 2011-12
___________________
Run F.A.B.,

Charlene L. Ragsdale - Las Vegas, NV
Running Coach, Certified Sports Nutritionist & Public Speaker
~My Facebook Fan Page ~Follow Me on Twitter

RACE REPORT: Mardi Gras Masquerade 5K | 2nd Place Women's Overall

Calico Racing Mardi Gras Masquerade 10k/5k

This is was my first repeat race of 2012.  I did the same race, same distance, last year.  I SHOULD OF run the 10K, but I wanted to compare my time to last year's race. 

This race was extra special because it marked the debut of my son as a Ninja Endurance Racing Team Member.  He was pretty darned excited this morning!

We arrived at the Railroad Pass Casino/Hotel Parking Lot just before 7am.  Here are my sons doing their interpretation of a "Mardi Gras Pose" 

Met up with fellow Ninja Teammate, Gabe and his #1 fan (his son).

After a quick warm up, it was time to line up.  10K started first (that was Gabe's race)

5 minutes later - my son and I lined up.  The last time I ran this race, I earned 3rd Overall at 27 minutes.  I knew I could break my course PR.

This race also commemorate the 1st anniversary of the first time I used my Garmin.  HAPPY BIRTHDAY, Garmin!  

After the gun (which is an incline/hill, whatever you want to call it). Not always a great way to start a race, huh?

Starting at Mile 1/2 I was in 2nd Place.  My pace felt solid, no labored breathing.

Up and down the rolling inclines until the turn-around which is a little on the flat side.

After the turn-around, the freak accidents of them all.  I remember taking in a deep breath and a big gust of wind came at me.  I have NO idea - what happened for about 2-5 seconds (I think) but I remember my brain going "dark".

Next thing I  remember, I am WALKING.  Yes, WALKING on a 5k.  I worked on getting my breathing back.  I felt like I had the wind knocked out of me.

Wind kept going, but now that I was on a  course hill decline, it didn't bother me as much. My mind, however was out of the game.  Whatever knocked the wind out of me, knocked my brain into another city.

Luckily, with all my training on downhills, my body just went into automatic. Phew.

I wasn't in any pain, nor did I feel sick - I just couldn't breathe.  I know I have asthma, but never felt anything like this.

Has this happened to anyone while running?

Crossing the finish line - my oldest son was standing there with my inhaler (it's usually protocol for me to use my inhaler pre and post race).  Thank you, son!

I finished in 24:51 - missed my PR by 7 seconds and earned 2nd Place Women's Overall. I beat my last year time by almost 3 minutes. 

Gathered my bearings, drank some water and started watching for my son to come in.  Eventually, I ran back out and ran him in.  He finished strong!

Then, I ran back out and found teammate, Gabe.  He also finished strong and looked great out there!

Here is our Ninja Endurance Racing Team post-race (don't ya love the purpose ribbon flying across my faced?  lol)

Ninja Endurance Racing Team

Here is my long-awaited picture with Kenneth Coats.  He is my Hero from the Laughlin Half.  If you know the story, you know why.

In honor of "Run for Sherry" Day - here we are.

R.I.P. Sherry.  Your life has left an impression on runners worldwide.  

Kristin, Angela, Me and Karen

Then, of course - Ladybug Ball pictures (sorry my son is squinting)

Going forward, I feel I need to regroup and reorganize my speed work sessions.  I am in a plateau of 5K finish times around the high 24:00 range. 

Great and fun event.  It was great to see so many wearing their Mardi Gras beads and masks.  My son had a blast and is loving his First-Ever Finisher Medal.


(c) C. Ragsdale 2011-12
___________________
Run F.A.B.,

Charlene L. Ragsdale - Las Vegas, NV
Running Coach, Certified Sports Nutritionist & Public Speaker
~My Facebook Fan Page ~Follow Me on Twitter