F.A.B. Running (Running With Charlene)

NEW From My Kitchen: Mixed Berry Chia Seed Jam | So GOOD!

2012-02-28T10:04:00.000-08:00

About a week ago, my new running pal (Angela W.) shared with me a recipe about making jam with chia seeds. If you have followed me for awhile, you know I love the nutritional value of chia seeds. Her recipe caught my attention.

So....after I went to my favorite shoe store to buy inserts for my running shoes for LA Full (I don't wear inserts all the time, but I feel that having that extra support with the LOOOOOONG miles will be beneficial for me and my muscles) - I headed over to the local Trader Joe's.

I bought a small bag of frozen mixed berries. Let it thaw overnight in the refrigerator.

Here is the recipe I followed:

Mixed Berries and Chia Seeds

2 cups of mixed fruit. It just so happens that the bag of fruit was 2 cups. I dumped the entire contents (including the juice) into the blender (we just bought a Ninja - and LOVE it!).

Blend until smooth

Berries after blending

Add 2 T of chia seeds - mix with a spoon.

Taste. If you feel you need a little extra sweet - add your sweetener of choice.

I poured it into a neat-o glass container we bought at the thrift store for 10cents. Just the right size. Put in refrigerator & chill.

Jam in the Jar!

Here is my toast (with Almond Butter)

Yum!

Time to make: 5 minutes

KID TESTED and APPROVED!

COST: Less than $3 for a good sized container. Have you seen how much jam is in the grocery store AND it's packed with junk and preservatives. By making your own jam, you save $$$ and it's better for you!

What interesting recipes have you made with chia seeds?

(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

Vega Product Giveaway at @FitnessPerks

2012-02-27T14:55:00.001-08:00

This is a giveaway that everyone should enter!

http://www.enjoyyourhealthylife.com/2012/02/27/vega-sport-performance-giveaway/

Your chance to win a great product.

Even if you are not a 100% plant-based athlete, you will love these products.

Try it out and let me know if 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

It's WHOLLY GUACAMOLE & GARDEN of EATIN' TIME!

2012-02-27T08:32:00.000-08:00

I love Guacamole. I think I could eat it every meal, every day. I use it for sandwich spreads, salad dressing, crackers and of course, dips!

Last week, my friends at Wholly Guacamole sent me new samples! Always great to find a yummy box at my doorstep...

Starting today - you can get some GREAT COUPONS for the Wholly Guacamole & Garden of Eatin' products.

Be sure to LIKE the Wholly Gucamole FB page to have access to their coupons:

- Free and BOGO Wholly Guacamole product coupons

- 2 Garden of Eatin' product coupons

- Wholly Guacamole chip clip and other fun goodies

Enjoy your coupons!

FAB Running Virtual Race Details coming soon!

2012-02-26T14:54:00.000-08:00

*SAVE THE DATE(S): March 31 & April 1, 2012*

These are THE dates the FAB Running Virtual Run will be taking place, right where you are!

Any body, any person, any age can participate!

Your perks will include - but NOT limited to:

Custom Race Day Finisher Medal (that's right, a Participant Medal for a VIRTUAL RACE)

Custom Silicone Bracelet
Downloadable Customizable Racer Bib
LOW-COST Registration: $25

Check out some of the sponsors and gift donors!

One of your BIG perks is receiving a coupon code from a few of the sponsors to use for future purchases. Your registration is virtually FREE!

Ever ran a race where your perks and swag are worth more than what you paid for?

Well, it's happening with the FAB Running Virtual Race!

Website and Registration will be open March 1st!

This Week and This Weekend

2012-02-24T08:40:00.000-08:00

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

2012-02-21T09:58:00.000-08:00

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

2012-02-20T07:08:00.002-08:00

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

2012-02-18T16:10:00.000-08:00

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

2012-02-14T08:11:00.000-08:00

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.
---------------------------
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!
----------------------
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!
-------------------------------
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!

# # #

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

2012-02-13T11:00:00.000-08:00

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

2012-02-11T13:12:00.000-08:00

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

CHAR SHARES Change vs Improvement | Which Do You Choose?

2012-02-09T08:45:00.000-08:00

We see it EVERYWHERE

"Time to change"

"I am changing my life"

"Change for the better"

All the weight-loss shows are about "changing their lives". All the weight loss advise is about "changing their lifestyle". All the training methods are about "changing our athletic performance".

While at Surf City, I had a short conversation with someone at the Start Line. It was a discussion about changing our lives for the better. Without even thinking, I said, "I didn't change my life, I improved my life".

Ironically, that was the foremost thought throughout the entire race. I realized that I didn't CHANGE my life, I IMPROVED it.

For the most part, I do not have any resistance to change. It's a part of life. Life is a constant movement, whether it be forward or backwards. Today is not the same as yesterday.

However, I know, that most are resistant to change, in anyway. Even if it is for the better. It's like a Tug of War in our brains, everyday.

Change is not ALWAYS positive.

IMPROVEMENT is positive. Even if you are starting at the lowest point, an IMPROVEMENT is positive.

Instead of saying you are "changing your life" - why not say "you are improving your life"

Watch how your attitude changes.

Please share your thoughts....

(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

Change of Date for FAB Running Virutal Run

2012-02-08T14:10:00.000-08:00

My original plan was to host a Virtual Run on February 29, 2012.

I was proceeding forward to that date, until tragedy struck the Running Community.

One of our own was abducted and murdered a few weeks ago. The story made national news.

For more information: CLICK HERE

This Saturday, February 11th is a Virtual Run to honor Sherry. Runners across the country are encouraged to wear the custom bib in her memory. Me and my family will be taking a run in Sherry's honor later that day and wearing our bibs.

I feel having another Virtual Run so close to the Sherry's Virtual Memorial Date was in poor taste.

I have changed the FAB Running Virtual Run Date(s) to Saturday, March 31st and/or Sunday, April 1st.(you pick the date)

I hope all of you understand my decision to postpone the FAB Running Virtual race.

(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 INITERVIEW: Chris and Becky Jackson - Lampasas, TX

2012-02-07T11:57:00.000-08:00

I am so happy to bring you this blog interview. Chris and Becky Jackson have a very special place in my heart & life.

It was Becky who ran with me "virtually" at Hoover Dam. She knew how important going sub2 would be for me that day. Since she could not be with me at the race, she started her long run day at my gun time and raced with me "virtually". I felt her support every step of the way.

In addition, it was Becky who sent me my Ladybug headband this past Fall. To have someone take the time to send me such a special gift, I could never put into words. It was even more special, because she wore the same headband at her Tulsa Half.

Chris and Becky Jackson

Names: Becky Jackson (aka TDO – tiny dangerous one) & Chris Jackson aka "Big Daddy" (or Perfect Pacer)

City: Lampasas, Texas
__________________________

When did you start running?
Becky (B): 3 years ago
Chris (C): Whenever Becky made me

Why did you start running?
(B): It was an accident. I had spent all summer at camp telling our high school girls to quit judging themselves by their body size but to honor God with their bodies and treat them as the bible tells us – as a temple. Upon returning home, I was overwhelmed with guilt because I wasn’t doing what I had told the girls to do. It wasn’t that I didn’t eat healthy, because I ate “relatively” healthy but because I really hated my body and had since college. So I decided to fall back on philosophy that my dad had taught me years before he passed – Either do something about it or Shut up. So I decided I’d do something about it. I got on the treadmill (yes, we owned one, just didn’t use it) and began walking for 45 minutes a day. I also began cleaning up my food choices – bringing in way more veggies, cutting out sweets and white food (pasta, starches, etc).

The tread mill broke (I had managed to lose weight at a fairly steady, healthy pace) and was scared at what would happen without the treadmill. My husband reminded me that I could walk outside! So I started but with winter coming on, he didn’t want me walking at night by myself so he started walking with me. We got very bored, very fast and myself so he started walking with me. We got very bored, very fast and so he suggested we “jog”. I made it a quarter mile and thought I was going to die. I knew then, that I wasn’t as healthy as I thought I’d become. And my husband and I can become very competitive. He laid the challenge of running a mile down and I quickly picked it up. I worked hard daily to get to that mile. And then it became two. And then three. And then it became an obsession.

(C): To support Becky & when we got serious about training for a marathon

What was your first race?

(B) & (C) We ran the Rock N Roll San Antonio Half in 2010. Racing with 30,000 people does something to you – I knew we wouldn’t “win” but also wondered if I’d finish. It’s amazing how you feel as you pass people and cross the finish line.

Why do you like racing?

(B): It gives me a goal to strive towards. As a personal trainer, I truly feel that if we work out simply to lose weight, then we are less likely to succeed then if we work towards a specific goal and deadline. I use races and obstacle events to give me definite goals and training plans to keep me focused and on track. I love the racing community and how they are always encouraging no matter what level you run at. I like the race atmosphere – the energy, the pace, the prep and the afterwards.

(C): Because it is the challenge of finishing, to stay young and in shape and because Becky makes me. I don’t sign up for anything. She comes home and says “I want to do this one” and I just nod and say OK. She then comes up with the training plan and tells me what it is.

Race Day for the Jacksons!

What is your training philosophy?

(B): Train Smart. A lesson we learned the hard way after I trained hard (which was my previous philosophy). Train Smart, means training at your optimum self, while listening to your body. If your body is breaking down, it’s time to for examination and reassessment and rest.

(C): Train Smart & Stay Injury Free. Don’t over train – which is something I’m constantly reminding Becky of. Train consistently and always do your best

What is the best advice you feel you can offer a runner?

(B): Run because you love it. Run because you want to see how well your body can perform and enjoy your rest day (although that is so hard for me).

(C): Have the proper running shoe. It will help you stay injury free, and can help you have a longer running life. You can generally tell when you need new shoes because an ache or pain that you’ve never had before begins cropping up consistently. Take the time to go to a good run store and get evaluated.

You recently completed your first Full Marathon. It was less than a favorable experience for you. Please share what happened and what you learned that day to make you a better runner?

(B): First, while it wasn’t everything I imagined it would be, it was still gratifying and I still cherish it – bad and good parts. Everything was great at the start line – we met up with one of former campers (and track star) and all agreed to run our own race. No one would hold anyone back. We hung for the first mile together and I knew that my little camper was itching to blast so I reminded her “run your race, stay true to your pace” and she took off. My Perfect Pacer and I had a plan that we would slow at each water stop & evaluate how we felt. I had been battling ITB for months and he had been battling some calf, hip and back issues. If we had to divert to the half at 10, then we would.

We came to the 10 and I said “are you kidding me? I’m not going half” and so we kept going. My ITB was hurting but I figured I would just push throw it – I’m stubborn. At mile 15 I couldn’t hide the hurt on my face and Perfect Pacer insisted I walk for a minute. And then he revealed his calves had been hurting from mile 12 and he was in extreme pain. At mile 16 we walked up on my camper who had blown her ITB as well. She shooed us on but we all knew we wouldn’t leave her behind so we walked with her.

I’d push her every once in a while to run to see how it’d feel but once we got to mile 20, we knew none of us was running.

My right foot became extremely achy and even numb from time to time. But I was still flying high with the endorphins and adrenaline of the event and wasn’t about to bail. Perfect Pacer was sharing his passion for Christ with other injured runners and we just wanted to make it in 6 hours. We cheered our other favorite run friends on as they smoked past us and cursed our aching body parts.

As we came to miles 22+, we noticed that the volunteers were breaking down the water stops but we also knew there was a heck of a lot of walkers behind us. We didn’t think too much about it – what did we know. But when we crossed the finish line, and were handed a bag of Fritos and told there was no water or chocolate milk, we were left with disgust in our mouth. We headed over for free beer out of desperation of hydration and refueling. Someone handed me a Perfect Fit Protein cookie and I knew I’d be fine. With a huge ice bag taped to my knee, we hobbled the 1.5 mile walk back to the hotel (which was by far, worse than any mile on the course).

What I learned was that as long as I was mentally prepared, I would be able to overcome any short comings my body may throw at me. I learned that it was the journey and not the end that mattered the most, and I learned that not all marathon experiences are the perfect ones we dream of, but that there is always another one.

(C): I know Becky was disappointed with it but I didn’t think it was less than favorable; I enjoyed it. We might not have completed the way we intended to but we completed it. I met a lot of people along the course and was able to share my faith in Christ with quite a few of them. The finish line was a little disappointing and inadequately stocked but other than that, the weekend was a great way to celebrate all of our hard work and hours training.

Who inspires you and why?

(B): I’m inspired by those that around me who overcome obstacles. We recently had a youth return from Afghanistan without his legs. He jumped out of a plane at the start line of the Marine Corps Marathon and then hand cycled it in 2:04:00. Whenever I think I can’t, I’m reminded of him and my nephew who is also a marine. I also remind myself that I am an example to my camp staff and campers and that gives me a heck of a lot of motivation. I don’t want to preach something that I don’t follow myself.

(C): I just read a story about a young Kenyan who ran 45 miles in order to run a race. He won the race and was awarded a water jug. He was recognized by a running coach and recruited to run at the University which led to other sponsored runs. He never really made any money as an elite athlete but he constantly sent money home to feed the 12 orphans that he had asked his dad to take in. He eventually built them a house, and is now building an orphanage and a medical clinic. He lives in virtual poverty here in the states, all in order to give back to his homeland. That’s inspirational.

What are your 2012 goals?

(B): I’m limited to my events because of my job as a youth event coordinator. We have 26 weekends already packed with camps & retreats so I have to choose cautiously what I want to run. I have many more that I want to do but these are the ones that are definite: Austin 1020 (10 miles, 20 bands),Austin Cap10K, Spartan Sprint Race – obstacle run, Route 66 Half Marathon (or maybe the full), Jacob’s Run 7.7K (a fundraiser for a scholarship program)

(C): Again, it’ll be whatever Becky gets us signed up for. I won’t know until I see it on the calendar!

What is your favorite quote?

(B): I have a few actually.
The one on my road ID says – “Run til you puke, then run some more” (which I’ve done).
“I can do all things through Christ who strengthens me” – comes in handy when I want to give up
“run your race – not theirs” – helps me when I decide I’m too slow.
“Easy Peasy” – one I use for hills (I shared this with a runner in GA and she says it got her through her hill section on her first).

(C): “Whatever you do, do with all your heart as unto the Lord, not as unto men.” Col 3:23. I rely on this in my daily work – not just in my training.

# # #

RACE REPORT: Surf City Half Marathon | Love this Race!

2012-02-06T09:31:00.000-08:00

I have a new race to add to my Favorite Races. Surf City Half Marathon.

I have so many runner friends who have raved about this race, I had to try it this year. So glad I did.

From the Expo to the post-race festivities, it was a success.

Surf City Half/Full Marathon is located at Huntington Beach, CA. This would be my first California race.

I love Huntington Beach, CA - always have. I love the sense of dog-friendly sense of community. It's always great to visit. My last trip to Huntington Beach was the start of our family vacation in September. It is where we celebrated Honeybear's 12th birthday and said our final goodbye's to Ladybug.

I arrived at my hotel on Friday. I chose a hotel that had a kitchenette so I can make my own food. I didn't want to chance ANY possibility of eating the wrong thing in a restaurant. The Ghost of GI issues, still haunts me.

Upon arriving at the Expo (which was located on the beach, in tents) - the vibe was very upbeat and positive. This is my largest race since 2010. 20K racers had registered for this event.

Received a great tote bag and long sleeved shirt: (the tote bag was used for grocery shopping the next AM)

I strolled around the Expo. Met Kristen from iFitness Belt. So great to meet those I know so well via email. After driving almost 5 hrs, I am sure I wasn't great looking.

I didn't food sample anything and used hand sanitizer, a lot (another precaution).

After the Expo, I headed to the hotel and settled-in for the night

The next day - I had the pleasure to spend some quality time with one of my clients, face-to-face. Tanya Memme, Host of A&E's Sell This House. Being her Social Media Manager has been such a delight. Here is a picture of her and I (and her beautiful daughter, Ava).

Me with Tanya Memme, Host of A&E's "Sell This House:Extreme"

Later - my friend, Julia Beavers stopped by the hotel. Bring me a HUGE box of Oranges and Grapefruits from her neighbors Orchard/Garden.

That night, Julia and I had fun along the beach shore. It was so relaxing. Here is a picture of me at the Beach.

Woke up the next morning at 4am to load up the car. Left the hotel around 5am to get to the shuttles. I wanted to be at the Start in plenty of time to see the sun come up.

Here was my Race Day Outfit:

Met up with other Half Fanatics for a group photo:

Here is a picture of me and The Endorphin Dude. This is now our traditional photo. We started the photo position in Vegas. This time, because I was wearing my Ninja Endurance Racing Team singlet, he wanted to do something "ninja like". Love this guy.

Watched the Full start. Tried so hard to find my friend, Casey C. She was going for her first-ever sub4 Marathon. I couldn't find her :(

Julia Beavers came to the race to support and take pictures of me. I have the best friends, I am telling ya.

When the Half Start got into the corrals. FLASH BACKS to Vegas! But, I could tell this crowd was well controlled. Thank you, God.

I started the 3rd Corral back from the Elites, to start around 7:49. And yep, that's when we started!

My goal was to run a sub1:55. I was using this race as a training race for the LA Full. No better way than to have a long run, huh? On the Pacific Coast Hwy.

Straight (north) up PCH until the 2-3 mile turn into the neighborhoods. I saw Julia at Mile 2 and told her I was feeling good - no problems. I was keeping pace, just behind the 1:50 pacer. Right where I wanted to be.

Mile 4-5 was our first hill. Not an incline, a hill. I kept saying "slay the dragon" to myself. Attack at the head (towards the top) not the tail (bottom of the hill). I passed quite a few runners. At the summit, it turned again to go around the block, so it gave me a chance to level out my breathing before going downhill again.

Each Aid station was fully stocked and fully stocked with GREAT volunteers! It was a thrill to hear "GO NINJA!" (referencing my singlet).

At the downhill Aid Station, I took my PowerBar Strawberry/Banana Gel (with a swig of water, of course)

Coming off the downhill, sharp corner to go back on PCH Northbound.

Turn around was at Mile 8.

At Mile 9, starting to feel the energy waiver, I took a Swedish Fish.

Shortly, after, I REALLY felt my energy waiver and I started to loose my focus. Didn't get my refocus until about Mile 11.5

Anyways, there is another good climb at Mile 10. "Slay the Dragon"

At Mile 11.5 I took my last PowerBar Strawberry/Banana Gel.

At Mile 11.75 my focus came back and I was doing well. Looking at my Garmin, I knew I couldn't PR, but I was well ahead of my goal to sub 1:55.

Coming up on the Finish Line, the Announcer said, "here comes a Ninja!" That was so cool. So proud to be wearing the Black and White.

Crossed at 1:53:42. Very happy with that finish.

Once I got my head in the right focus, drank some coconut water and ate an apple. Met Julia at the Gear Check and it was post-race picture time. I was thinking about WHY I had such issues at Mile 9ish. Then, it dawned on me. I mixed up my Fueling. I typically take my Gel at Mile 9 and Swedish Fish at Mile 11. I reversed it. Duh!

Here is a picture of the Medal. It looks kinda orange, but it's a wooden Surf Board with the Medal Emblem. So cool!

With Ladybug's Ball:

Ninja Power!

Me, attempting to do the Ninja pose on the Wall. Didn't quite make it, but hey - I just finished a Half Marathon.

Here is a picture of me and Julia. (I am so UNphotogenic after races)

Afterwards, I walked down the the local Subway to get a Veggie Sandwich (and Avocado) with Sweet Onion Dressing. It was good to keep walking around for a bit, kept my legs limber.

Headed home and walked in the door at Half Time for the SuperBowl.

And what happened to Casey?
She accomplished her first sub4 Full Marathon!!!! WOOHOO! So, proud of her.

See you next year, Surf City!

My Race Day Focus for Surf City Half Marathon | Cowabunga!

2012-02-02T06:48:00.000-08:00

Sometime Friday AM, my sons and I will depart for Huntington Beach, CA. Hubby is staying behind to take care of our girls (dogs).

We look forward to returning to Huntington Beach. We started our Family Vacation at this beach, last September. It was the place we celebrated Honeybear's 12th Birthday and we said our final good-bye to our Ladybug. While one might think running by the same beach will make me sad, it really won't. I will feel very close to her, and that will give me peace.

I have kept my training consistent since Angel and also adding some indoor bike training. Keeping a fast peddle for 90-120 minutes is quite tiring!

Snow Canyon and Vegas Half - I ate out within 24-48 hrs of race time. Both, left me feeling queasy (that's an understatement). SO,I am not leaving anything to chance. We have a hotel with a full kitchenette and we are going grocery shopping the moment we arrive in Huntington Beach. Just like at home, I will be making our own meals (more economical too).

We plan to get to the Expo on Friday. I will not sample anything! (again, leaving nothing to chance). I may just go in get my Bib, buy a few souvenirs and leave. Hang sanitizer will nearby, for sure.

Saturday - we plan to spend some time at the beach.

Sunday - will be race day. My Corral time start is 7:49. I am 3 Corrals back from the Elites.

I am excited to know I will have a good friend on the course taking pictures and video of me. I can use this video to analyze my form. Plus, it makes my husband feel a lot better knowing I have some "eyes" on the course, just in case.

My focus: Continue my sub2 Half Marathon finish times. One thing I have learned, I must to let my body tell me what I am going to do that day. My PR is 1:44:19. I would of never guessed that morning, my body wanted to run at a sub8/mile pace. I will just let my body take me where it wants to go (of course, with a little coaxing from me).

My hope is this race (with 20K of my closest runner friends) will be another 2012 great racing memory.

To my fellow Surf City racers - have a FAB-O race! I can't wait to receive my first Surf Board Medal!

BIG ANNOUNCEMENT: I Have Joined Ninja Endurance Racing Team

2012-02-01T08:03:00.000-08:00

Nearly 11 months ago, I made the decision to self-coach and not be attached to any running association.

While running can be a social time, I needed less gossip & nonsense in my life. Being a part of a running "club" was not a fit for me and my fitness goals. I needed to be around other runners who were focused on their goals during training times, not listening to the latest gossip about who is dating who or whatever else is going on. It might be for another runner, but that type of environment is not me.

It was the best running/racing decision I made for myself in 2011. My Garmin became my trainer. Books, videos and online discussions became my Coach. Race Days turned into training times to get me ready for the next focus race. I still do prefer to run alone. It is my solitary time.

(In July, my family joined the Las Vegas Track Club to support their cause to raise monies for college scholarships. You can find us at almost all their race day events. )

Many ask why I love to race. Well, I am very competitive, but I LOVE seeing others achieve their goals.

That is why my second job is a Running Coach. I love the environment of race day. I have LOUSY training sessions - but when it comes to race day, I can pull it all together for a great experience (most of the time). Race Days have become a special time for me and my family.

I was introduced to Ninja Endurance Racing at the Season4aCure event in October. You may recall, I posted a blog interview with the Team's Founder, Timothy Reilly about a month ago.

At this race, they worked together as a team to ensure everyone's race day success. Each one of them, genuinely wanted their fellow teammate to succeed.

At a few other races, I saw Ninja Endurance Racing Team (NER), again. All racing their own race, but with the focus of helping each other get to the finish line. No one celebrated until their last team member crossed the finish.

Impressive and quite unique in the racing community.

After several months of thought & discussions with the Team Leaders, Tim Reilly & Alejandro Belmares - I have decided to join their team, effective immediately.

I am not joining a club. I am joining a team. Big difference! Being a part of TEAM was the missing element in my racing. Belonging to a bigger purpose. Being encouraged to achieve my goals and then encouraging others to achieve their goals. For me, I needed to be in an environment that ALL race distances are encouraged and celebrated (not only Half & Full Marathon's). It will be great to be a part of a team environment that every race is accomplishment towards our dreams and not only focusing on who has BQ'd in their last race.

It's official - I am very proud to say, I am the newest member of Ninja Endurance Racing. I will be making my NER debut at the Surf City Half Marathon on Super Bowl Sunday. For those who do not know what the NER singlet looks like - please see picture below (Thomas & Alejandro).

AND MORE exciting news! My youngest son, will be making his NER debut at Calico Racing's Mardi Gras.

I will continue to be self-coached, but it is a great feeling to know I finally have a great group of guys and gals who can guide & teach me, when I need it. In turn, I can also do the same for others.

There is no "I" in TEAM. One succeeds, we all succeed!

We look forward to being a part of NER TEAM for many years to come and to wearing the Black & White at all our races.

If you want to run in a TEAM environment on race day (not only in Vegas) - please feel free to check out the NER FB page and inquire about joining. All levels are welcomed!

Time for me to go pack for Surf City!

(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

Another NEW DEVELOPMENT for the FAB Running Virtual 5K

2012-01-30T15:12:00.000-08:00

SOOOOOO close to finalizing all the details. Here is what I can share with you:

DATE: February 29, 2012 - yep, LEAP Day! (however, if your schedule does not permit you participating on that day, you can do it within a 5 day period before or after)

TIME: Whenever you want! You pick the time and place.

REGISTRATION: We are developing a website where you do not have to pay additional fees to register! YAY!

EVENT GOAL: To have over 1000 athletes having a FAB 5K IN FEBRUARY!

What you receive:

1. Custom Finisher Medal
2. Printable Bib
3. Custom Silicone Bracelet
4. Opportunity to win some FAB-O prizes (HINT: Be sure to take your camera with you on your 5K) PRIZES include, but not limited to: iFitness Belt, Allied Medal Hanger, a CUSTOM Votive from A&E TV Star, Tanya Memme, KT Tape, ChiRunning DVD and so much more!

*A portion of the proceeds will be donated to www.RRCA.org - for over 50 years has provided safety education to racing community.

WHY RRCA? Most know of my nightmarish experience from the Vegas Half in December. Since then, I have worked earnestly to educate others on the importance of course safety. I believe by raising monies for RRCA - it will further the cause of race safety for all who participate.

LAS VEGAS RUNNERS: I will be organizing a couple 5K in our area! Mark your calendars!

EVENT FEE: $25*

Questions? Feel free to ask

(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 DAY ETIQUETTE for Racer-Photographers

2012-01-30T08:09:00.000-08:00

Everyone has their own reason to run and race.

Those reasons will often evolve.

A new runner will often start off to "just finish" to a year later - setting PR's.

Not every racer has the same reason nor purpose. There will be walkers, there will be runners - and everything in between. There are runner who get upset with those who don't take the sport seriously. There are runners who get mad at runners who won't dress up in costume for every race.

However, there seems to be a growing trend and safety complaint at racers. It's not walkers, and it's not even the course.

It's those who stop in the middle of their course and take pictures.

Let's put this into perspective. No matter how fast or slow you race, there is a FLOW of traffic. If you were driving down the street, would you just STOP to take pictures? If you do, you should not have a drivers license.

Folks, I am all about pictures. Go ahead and take your pictures, ENJOY your race - but be mindful of those you share the road/race with. Is it fair racers have to swerve around you, while you stop to take your latest photo to post on FB?

Regardless of your speed, there is someone around you attempting to give their best race performance.

I ran a 1:44 Half Marathon in November 2011, and I was still trying to avoid those stopping in the middle of the course to take pictures. Racer-photographers are not only for the back of the pack.

If you feel you must take pictures - LOOK BEHIND YOU TO SEE if anyone is coming up and MOVE TO A PLACE OFF THE COURSE - and move to a spot that NO racers will be running up your backside.

If you don't have a safe place to take a picture - DON'T TAKE A PICTURE! Trust me, Facebook can live without a picture or two on your update.

Just as you would with driving a car - pay attention to the flow of traffic behind you before making any sudden moves or stops.

Runners complain about walkers? At least they are moving.

We all can share in the same race experience, without having to dodge each other and others being knocked down.

It's all about safety. If the race isn't safe for all of us - that's not too fun, now is it?

(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

BIG ANNOUNCEMENT coming next week!

2012-01-27T16:09:00.000-08:00

Sometime next week (the latest Friday evening) - I will be making a BIG ANNOUNCEMENT.

For the past week, I have been posting clues - in case you missed them - here are the clues

1. Black
2. Mountain
3. Bondi Band

Any guesses?

Another clue:

4. Swift/Speed

Stay tuned for the BIG ANNOUNCEMENT! It's pretty big (at least it is for me)

And what's the latest on the FAB RUNNING VIRTUAL 5K? I am in the final stages of working with a registration company that will make registration a breeze and zero to LOW cost for the participants.

Stay tuned....(P.S. The BIG ANNOUNCEMENT has nothing to do with the Virtual Race)

Have a FAB-O race weekend! Wishing lots of Pixie Dust Fun to my Tinkerbell racing friends!

(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

COLD & FLU SEASON TIME | Some tips to help you stay healthy

2012-01-25T09:27:00.000-08:00

It's Cold and Flu season. Yuck. It makes me want to stay home and never venture out.

All through my childhood and into my adult years, I was plagued with colds, bronchitis and flu's. Sometimes EVERY month I was dealing with something. At least 4 times a time, I had bronchitis. Anyone can relate?

However, in recent years - that has all changed with me and my family. I have had one head cold in 4 years, and that was mild (last February).

My kids have been sick ONE time in 6 years with any type of cold/flu. Yes, MY KIDS. The ones who are around other kids, who are playing outside with other kids and exposed to germs all the time.

Maybe some of my tips can help you keep yourself cold/flu free for as long as possible, or lesson the severity of that cold/flu.

1. You have heard it before - but keep your hands clean. I am not a hand sanitizer freak, but I do use it regularly. Going to grocery stores, picking up Subway sandwhiches, etc. Keep your hands clean is the single most important thing you can do to keep healthy.

2. Use a Neti Pot, regularly. So, what it's a little gross for a few minutes It's more gross to be sick for 5-7 days, isn't it? It cleans out your nostrils to get rid of any junk, gunk and etc in your nose. The more I use it, the more I like it! Your nose is the breeding ground for germs. Wash them away with a Neti Pot, once a day as a method of prevention. Added benefit: you will breathe better (and that WILL help out your athletic performance, also). Be sure to use a saline solution that contains Aloe Vera. This will prevent any slight burning feeling.

3. Eat clean. Here I am on my soapbox again. But, you GOTTA stay away from the fried, processed crap. Your body is not meant to digest it. Keep yourself healthy - your body has a better immune defense to fight off any germs that may come your way.

4. Rest. This is not a luxury nor an option in your life. Are you getting 7-8 hrs of sleep a night? If not, change your schedule. Lack of sleep can result in weight gain and more frequent illnesses. We were designed to sleep, so do it.

5. Take a good supplement to raise your immunity. I have been taking Dr. Robert Keller products since 2008. Not only do they keep me (and my family!) healthy - they have helped in my workout recovery and energy levels.

Our family takes both the Glutathione Formula and the Advanced Immune Defense. You don't need me to convince you of the science behind Dr. Keller's Mission, please read for yourself :)

I would not use nor give the product to my kids - if it didn't work. I HIGHLY recommend these products. Reasonably priced too!

Do you have any stay healthy tips? 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: Chefs For Kids 5K | Cold, Wind & Lots of White Coats

2012-01-23T13:29:00.000-08:00

Awhile back I had a choice to make.

Run the St George (Utah) Half or the Vegas Chefs for Kids 5K. Being, that my husband is a Chef - this was a no brainer.

I was asked to join his work team from Mandalay Bay. I later found out that they named the "ringer" (that way, they knew they had at least one fast runner).

Here is our team picture - I am the one in the blue warm up pants. My husband is behind me. See the red dots? That's our Ladybug patches.

Race morning was cold. Rains and winds were anticipated. Met up with my chiropractor, Dr. Nick Savatgy who brought his Bishop Gorman HS team. All blazing fast.

The organizers gave out Chef Coats, Hats and a great goodie bag. We were SUPPOSE to wear the chef coat during the race. That wasn't happening with me. I am such an distracted runner, the slightest thing different throws me off.

The coat and hat are now on display on my bling wall :)

This race, I decided to try something new for my breathing. Trying to give my lungs one more added boost of oxygen. I wore a nose strip. I felt so Elite LOL But the strips really made a difference.

Warm up was good. Some tightness behind the knee and calf/shin (residue from the dog walking tumble I took over a week ago) - but I felt strong to give it this my best shot. My PR is 24:55 - I knew I could beat it, on this course.

Standing at the start line with my buddies, Gabe, Thomas and Alejandro. Gun went off and those little speedsters were turning the corner before I started running (or it seemed so).

As we turned the corner - BAM BAM BAM - WIND!!!!!!!!!!!!

Head wind, side winds and all around winds.

Turned another corner and I had NO choice but to put my head down and run INTO the wind. Dirt kicking up from the street. Even with my glasses, that wind was kicking into my eyes. Yep, the pace plummeted.

Kept my breathing controlled. Keeping form the best I could with the wind.

At the turn around - we had a little rest from the wind, but not for long.

Came back around the wind was worse than coming in.

Finally passed my husband as he was coming into the turn around. Passed all my Mandalay Bay teammates.

This was tough.

Final corner, I hit my sprint, but the wind was still holding me back. Not much of a sprint. Crossed in 24:58. No PR, but what can I expect from a horribly windy day. Yep, the wind cost me the PR - but it was a good speedwork. My final last half mile splits (every 1/10 of a mile) were at sub7. Sweet.

Thomas got 2nd overall
Gabe got a PR and 3rd in his Age Division
Chiropractor, Dr. Nick Savatgy go 5th Overall & 1st in his Age Division
I got 2nd in Masters, but it was later discovered that the person (Teri Gamer) who got 1st Masters should of got the 3rd Place Overall Trophy and I should of got 1st Place Masters. It is in the process of being fixed. Teri earned that trophy, glad she is getting it.

Met up with great pal, Jill. We have never run the same race, at the same time. Here is our FIRST race photo! I am sure there will be many more to come.

Me and my husband's Ladybug ball pictures:

Two more weeks until Surf City. I look forward to running my first California race.

(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

Running Solo? Here Are Some Safety Tips |Please Share with a Friend

2012-01-20T06:38:00.000-08:00

In recent months, there have been several reports of missing runners. Sadly, in most cases, the runners will end up dead. I can't imagine the heartache that family and friends must be feeling. Not only am I saddened by these crimes, I am angry.

Innocently, a runner leaves his/her house to better her/himself and during that time, some savage animal decided to take matters into their own hands.

Many don't know - I grew up as a Cop's Daughter. When your youngest childhood memories include the murders, robberies and police funerals - it defines you. While I don't live in fear - I am very aware of life around me. Ask anyone who knows me, I have the instincts of a attack dog. I can smell trouble a mile away. It's part of my DNA.

I would like to give you some tips to those who choose to run alone. Running alone is NOT a hazard, but there are ways to offset any potential dangers that could save your life and ward off a potential attacker - please share this with other runner friends.

1. Never run the same course two days in a row. Abductors/attackers look for patterns. If you run the same road everyday, they know this. Also, when you alternate - don't develop another pattern. For example - run different routes each Mondays, Tuesday, Wednesday, etc. Never be predictable to an outsider.

2. Never leave your home at the same time everyday. This goes with #1. Don't create a predictable pattern of your life.

3. Don't run in parks, fields, any place that has places an abductor can hide.

4. Even when running down a street - stay away from shrubs and bushes.

5. Don't run with headphones. You need to hear what is BEHIND you. An attacker will most likely not come AT you, but take you from behind.

6. Take a self-defense class. Learn defense techniques that can give you a few seconds to RUN away. Remember, you are a runner - you can get away!

7. Attach a noise making device to your clothes. Don't count on screaming - most likely your mouth will be covered by your attacker. Buy something you can easily push with your fingers and it attaches to your jacket. Remember, your attacks has his hands on YOU - your hands are free. MAKE noise!

8. If you can scream - scream "FIRE! Someone help me FIRE!" That gets attention. If you scream, "HELP ME!" some people might ignore - but "FIRE!" always gets attention.

9. Run with a dog.

10. Run in well-lit areas and high traffic areas.

11. Run in BRIGHT clothing. Easily spotted by a passerby.

12. Do not post your EXACT route on FB, Twitter, DailyMile etc (even post run). You never know who is reading it. Delete all your routes posted on your profile page on DailyMile.

13. Be aware. When a someone is coming towards you and walks/runs passed you. Take a quick moment and look back over your shoulder to ensure they are still walking/running away from you. Remember, once they pass you - they are behind you. If this person is an attacker, this is the perfect time to attack you.

14. Mace? That's debatable. You have to be able to spray directly in someone's eye's or nose. That's hard to do when you are being attacked from behind. I recommend carrying a pointy rock in your palm. You can bang it on someone's head, arm, etc. It becomes an instant weapon and no aiming needed. Using a pointy rock as a weapon will stun your attacker long enough for you to get away. Don't be afraid to go for blood. Remember, it's your life or his.

Safety is in your hands. Don't let these creeps hurt you and leave your family in despair.

Run Safe -

(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 Plan to Finish the LA Full in March

2012-01-19T10:59:00.000-08:00

I use to have a mantra, "I would rather run slow, than ever walk during a race"

In my opinion - moments of walking showed me to to be ill-prepared or not pushing enough. I refused to be that racer, I felt by walking I was disrespecting the space of those who ARE running.

While I had always given myself permission to take a walk break during races, I never did. Not even on the hilliest hills.

I registered for the LA Marathon the day registration opened up. I had (finally) decided I wanted to run in a Full.

I made that decision on MY terms. Even though I was pressured many times by fellow racers to run a Full in 2011, I refused to register for a Full until I wanted to. While I appreciate everyone having the confidence in me to run a Full, I just didn't want to. Afterall, 2011 was my first full year of racing. A Full did not interest me.

While training for the Vegas Half, I was also training for LA, but my high miles were not going to start until the week after the Vegas Half.

Post the Vegas Half - after weeks of recovery and physical therapy, I lost a good 4 weeks of solid miles.

At the end of December, I decided I needed to seek alternatives for me to finish the LA Marathon, even if it mean to walk.

I read up on the Galloway Method. I knew, if I could plan out my walks breaks and when to run, I could accomplish the LA Marathon.

I heard of many runners finishing Full's in sub4's and sub 3:30 (or faster) with the Galloway Method. Even runners (who are younger than me) Boston Qualifying using the Galloway Method.

I now feel I CAN finish the LA Marathon. I see the beauty in run/walk intervals and how it can benefit any athlete.

As I continue my training and building my strength - I am more relaxed. I no longer worry about finishing the distance.

My attitude has now changed. What changed it? I took 3 walk breaks during my New Year's Eve 10K. Yes, 3 on a 10K. I had such a hard time breathing, I had no choice but to take 30 second walk breaks. Was was the outcome? I PR'd by close to 3 minutes and I had quite the kick at the end. Think it was a fluke? Nope. Two weeks later, I PR'd again. 2 PR's in two weeks.

I will race the LA Full on my terms, not by the pressure of anyone else's expectations of what they think I should to on March 18th. I will run, walk, skip or whatever else my body decides to do that day.

I have the same goal I had at my first Half in 2010: finish with a smile on my face, and I wouldn't have it any other way.

(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

Winter Weight Gain? | Weigh-in On Your Thoughts

2012-01-18T10:32:00.000-08:00

Winter weight gain has been a common complaint of many athletes and non-athletes. It seems that every winter we add a few pounds, don't we?

Is the weight gain because of the Christmas cookies, gravy dinners or other factors?

While over indulgence of sweets, fats and carbs will ALWAYS increase our waistline, any time of the year, there can be other factors involved.

There is a lot of discussion that we have a natural genetic inclination to store more fat as winter approaches. Many animals do this and it was probably vital to survival for our ancestors. Extra layers of tissue on the body protect us against the cold. It is then used as fuel in the late winter and early spring when food stocks would historically be very low due. Thank your Great-Grandparents.

My Honeybear (dog: half Corgi/Cocker Spaniel) gains weight and LOTS of hair, every winter. She is eating the same and running the same - but she has gained weight. We go through this every Winter with her. Pounds peel off when Spring time comes.

And you know - the same for me! (No, I don't gain a lot of hair LOL) but I feel like I gain weight. My diet doesn't change, I have the same workout plan. So, I *think* my genes pool is one to go into fat storing during the winter.

When I look at my recent race day pictures, I can tell (for me) I am not as slender as I typically am, especially in the mid and thigh section. Have I gained weight? Maybe 3-5 lbs. Not much, but enough for me to think, "huh?"

Next time you fret about some winter weight gain and you are still working out and eating the RIGHT foods in appropriate moderations - don't fret. Spring is coming!

Keep working out and eating right! Diets don't work - change of lifestyle does.

(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

MORE Prelim Details about the FAB Virtual Race | Getting Excited?

2012-01-16T14:36:00.000-08:00

Details are wrapping up for the FAB Running 5K in February - FULL announcement should be made by February 1st!

In my last update, I shared with you that I have some great product sponsors for giveaways.

These are INCREDIBLE product giveaways!

Allied Medal Hangers
KT Tape
ChiRunning DVD
RobKellerMD Nutritional Products
Bondi Band
iFitness Belt
Everstride products
Knuckle Lights
AND I am still working on more!

(P.S. If you are a company/business that would like to be considered for the giveaway - please contact me a runcoachcharlene@gmail.com )

How will the products be given away? This isn't going to be the average give-away - OH NO! It's all about FUN and FAB Running!

HINT: Be prepared to take pictures of YOU during your FAB Running Event to be eligible for some great prizes. Why not plan to have a group event? The more the merrier, right!

Remember, ALL participants receive a Finisher Medal - a downloadable, fully customizable racing "bib", a event-specific silicone bracelet and lots of fun!

Portion of the net proceeds will be donated to RRCA.org for education to provide safe race courses/events for all athletes.

(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

"Adversity is a Fact of Life..." - Martin Luther King, Jr

2012-01-16T08:35:00.000-08:00

Adversity. Challenges. Pain. We all avoid it. We try to find the shortest route with the less amount of pain and fatigue.

When we step up to the start line - we make the decision to push or not to push. Our reasons (motivation) is very personal. Some, wish to go all out, despite the body pain and discomfort. Some choose to hold back - that could be out of fear, injury, lack of fitness, etc.

Avoiding adversity - is not possible. We face adversity the moment we decide to take better care of our lives. We live in a society that is all about "fast food" and self-indulgence. Eating healthy - we instantly become the outcasts. While my diet is not perfect (I do love my potato chips and Red Vines!) - I can't help but wonder all those who eat to the point of obesity, gluttony and self-satisfaction will feel satisfied in their dying days.

Adversity is part of our life - today, we honor Martin Luther King, Jr. The older I become - the more I appreciate his life and his mission. I remember the day he was gunned down. I can't help but wonder if he was still alive, could he have made a difference? Society wasn't ready for him - and I am not sure they will ever be to such a man, as him.

"Adversity is a fact of life. It can't be controlled. What we can control is how we react to it." - Martin Luther King, Jr.

(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: LVTC Fund the Fund Championship Series 10K | Another PR, go figure

2012-01-14T16:26:00.000-08:00

One of these days, I am going to figure out when I am not feeling 100% how in the world I can run a PR.

I ran the LVTC Fund the Fund Championship Series 10k

For those who do know know what the LVTC Championship Series is - CLICK HERE.

I registered for the race, not to be a contender for the Championship Series (which I won't be), but for another 10K race experience. I am attacking my 10K races (aka fear) just like I did with the hills.

The morning was COLD. Like 30 degrees before the sun comes up. That might not be cold to any other part of the country - but for us, desert peeps - it's COLD.

My sons were assigned to be "human traffic cones". They were going to be positioned as certain places within the course to ensure the racers are in the right direction. They also did this during the 11-11-11 race.

By gun time, it was warming up. It wasn't too bad. I was in my iddy biddy shorts, as I know I run better in shorts, than I do with the longer shorts. While I have raced in this park several times, the course is always different. It's one of those locations, a RD can change it up. This time, we were taking the incline twice. Typically, it is only once. Oh joy.

I consumed my PowerBar Performance bar an hour and my PowerBar Strawberry Banana gel about 20 minutes before gun time. Of course, chasing both with water. Saving another gel for the course, just in case.

It wasn't a large field of racers, but Championship races bring out some of the fastest in the area. Oh yes, I already knew I would be the caboose. LOL

Met up with a few friends beforehand, Karen and Celeste

Start of Race. RD, Tim Kelly giving final instructions

Gun goes off and we are heading right into the incline, pretty quickly. This one, was no problem. I knew my legs would give me problems (fell down a few days ago & I got pretty banged up). I just let my body go as it needed, when it needed. Made the decision, I would not push it, unless I was sure I could.

I was holding steady about 8:30ish through Mile 3. I did start to feel some leg pain, I changed my body position to ensure I was not putting more pressure on my legs, than I should be. That kinda messed with my groove a bit.

As I came to the second round of the incline, I was slower, but hovering around 8:55. Typically, I run that incline at 9:05ish.

Breathing was good.

As I am nearing the 5.5 mark, I see my friend, Alejandro's girlfriend, Priscilla on the side of the road screaming at me. My first thought is she is telling me that Alejandro was hurt. Within seconds, I realized she was yelling at me to tell me that Alejandro was just ahead to run me into the finish. Alejandro was the same friend who paced me at the Resolution Run on New Year's Eve.

He met up with me, and by that time I was into my kick. I finished the last 3/4 of a mile with 1/10 splits at sub7. No wonder I felt like I wanted to puke LOL

I glanced at the clock when I finished and saw 52:something-something. I knew my PR was 52:45.

It took me awhile to realize I had PR'd by 20 seconds.

Again, how in the world did that happen? But, I will take it. I am on a quest to improve my strength, pacing and kick on a 10K - if that gives me new PR's, that's an added perk. Maybe I should fall down more often, before a race?

Then, I find out that my friend Alejandro and Thomas also PR'd. Not only did they PR, but Thomas took 2nd overall. Alejandro took 2nd in his Age Div. Our other friend, Betty took 1st in the Masters. What a great day to see others succeed!

Here is our group picture:

Me, Betty, Thomas and Alejandro with our race hardware

Here is my picture with Ladybug's Ball in the trophy.

All-in-all a good, solid race. Another 10K done. I look forward to the race I can race a sub50 10K.

BTW, here is a cute picture of Alejandro and Priscilla (I can still hear her screaming at me at mile 5.5 until the finish)

My 10K Fueling Plan | Yes, I Love PowerBar products

2012-01-13T14:21:00.000-08:00

As a Certified Sports Nutritionist, I do not race any race on a whim. I also do not plan any longer runs (anything over 5 miles) without planning and proper fueling.

Why?

1. Practice for race day.
2. Try out what works best for me during training, so I know what to consume during races
3. Fueling is not only for race day. Miles is miles - your body still need nutrients regardless if there is a racing bib or not.

I will share with you my 10K fueling plan. A lot of trainers will tell you not to prepare or do anything different for fueling. I disagree. When we run more than 5 miles, we start to loose power in our muscles.

If we do not properly fuel BEFORE the run, and sometimes during - we will crash. In addition, when we run hard (like we do in a race) we need to recover, regardless of the distance.

My 10K fueling plan:(I have been using this plan since Summer 2011)

*Day before - I lightly carb load. Not as much as I would for a Half Marathon, but I bump up my carbs.

*1 1/2 hours before the race - I eat a PowerBar Performance Bar. These are specially formulated for PRE-race.

*15-20 minutes before gun time - I consume a PowerBar with little or no caffeine. This helps my tummy. Most importantly - I chase it with a little bit of water. ALWAYS consume you gels with water (not sports drinks) - unless you want stomach cramps during the race.

*30 minutes into the race, I will often consume another gel. I don't wait until I am exhausted, I consume the gel BEFORE my body tells me it needs it. I consume the gel, when I near an aid station (to drink a little bit of water)

This should get me to the end of the 10K training run or race.

*Post-race - water and a PowerBar Recovery Bar. Especially formulated to aid in recovery.

My 10K pre-race, during race and post-race fueling

Test out to see what works for you - and stick with it. Everybody is different. Use your training runs to practice for the races. You will be glad you did.

Next time, I will share with you my fueling plan for my 5k's :)

Do you have a special fueling plan for your 10k's?

(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

Fast Food Labeling | Effective or Not?

2012-01-12T08:44:00.000-08:00

This morning on Facebook, Jillian Michaels posted this picture. I quoted her quote as a caption, below the picture

"A fan posted this on my wall. Apparently California is requiring a warning label be put on McDonalds food. Like cigarettes. This is why I tell you never to eat this crap or feed it to your kids." - Jillian Michaels

Nothing surprising, but it can be effective. Through education and proper labeling, we can make a difference.

Yes, it is about choices. I use to smoke. I knew it was bad for me, but I did it anyways. Yet, smoking is a taboo. It's no longer the normal behavior in society. Wouldn't it be nice if eating crap was no longer the normal in society?

And yes, what about the kids? There are parents who argue that we "have to" take our kids to eat there, they won't eat any place else.

Well....this isn't a parenting blog, but I can tell you - you are the parent, you drive the car - so no child MAKES you go there. When our youngest moved into our house (for adoption) he had a diet of hot dogs, cheese pizza and chicken nuggets. It was NOT easy to break that habit, but he never did and never will control what food is in this house. It is our responsibility, not the children's authority.

Just last night, as I was running errands, that same child said (who refused to eat unless it was a hot dog), "can we PLEASE get some Subway?"

I said, "are you SURE? Wouldn't you rather have a burger and fries?" (I do this often to test them)

Without hesitation, he said, "heck no! Greasy stuff, no way!"

For the record, they eat the BMT - loaded with vegetables :)

We have not had a beef burger in our house in 2 years. We make turkey burgers or garden burgers, and they never any complaints.

Here is a blog I wrote last March about my child's debate with another child about McDonald's: CLICK HERE

How do you feel about labeling on fast food? Do you think it will detour anyone from eating there? Please share your thoughts -

(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

Preliminary Details of FAB Virtual Race | Comments Invited!

2012-01-11T10:03:00.000-08:00

I made a promise to myself and all the athletes - that I would never stop the fight for runner safety.

What you don't see is the countless hours I have spent on the phone, email, etc to offer information on what can make our sport better. I can give you assurance that there are many, MANY Race Directors who genuinely care about our race experiences.

I have NO problems with any Race Director organization/company making a profit, but I do have issues with company who use these profits in a negligent fashion that provides no medals, no shirts, unsafe course, little to non-medical care or the basic of racing resources. Education is needed.

I will always keep the fight going - the racing community deserves it.

A few weeks ago, I pondered how I could put my money where my mouth is, so to speak. What could I do to provide resources to make a difference?

As the new year approached, I saw a lot of Virtual Races being planned on Twitter, Facebook and through bloggers. I love this idea. It's an opportunity for any racer to race on a given day and feel they are a part of something special, wherever they are. No travel needed.

I am in the beginning stages of developing a Virtual Race that will take place in February. My virtual race will be pulling out all the stops to make it a great and rewarding experience for all.

A few preliminary details:

1. Low-cost 5k. No price increase during registration period. Everyone will pay the same low-cost.

2. All participants will receive a customized FINISHER MEDAL (I believe every racer should get some bling!)

3. All participants receive a customized silicone bracelet.

4. All participants will be eligible to win some GREAT running products (wait until you see the products - WOW!)

5. All participants can print their own bib for race day (bib is optional)

And the best part.....

A portion of the proceeds will be donated to RRCA (Road Racing of America) who educates Race Directors and Athletes on the importance of runner safety. www.RRCA.org

Racers earn bling - and the we help a great cause that benefits us all!

Race Day details to be announced soon!

If you have any ideas, you would like to see for a Virtual Race - please don't hesitate to leave a comment. I am open for new ideas!

(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: Running from an Angel Half Marathon | Surprise!

2012-01-09T09:00:00.000-08:00

Finally, 2012 Racing Season has begun.

I began my racing season at the same race course I did in 2011. Except this time – instead of running a 5K, I ran the “Running from the Angel” Half Marathon.

It’s not the steepest hills I have run, but I knew it would be a challenge for my body and mind. Check out that grade just after Mile 6. Yes, it is as steep as it seems.

My race attitude was this:

1) I am still not 100% (going into my 4th week of PT)

2) I have not logged sufficient miles to do anything "amazing"

3) Very tough and hilly course

4) Would be happy with a great finish and not have to use the porta potty. LOL

I did have a pacing wristband. I had set my pacing to be around the 1:59/2:00 mark. This was purely a test to see where my body was and I felt that was a good place to gauge myself. I certainly didn’t expect to finish within that time. I thought at its BEST, I would finish around 2:05-2:15.

Beautiful weather. Of course – in my favorite place to run and race: Lake Mead/Hoover Dam/6Tunnels area. This time, I was racing the opposite direction of Hoover Dam/6Tunnels. No trail – all road.

I chose to wear my Half Fanatic singlet this race. I realized a few days before I would be moving up to the next level at this race, so I thought it would be appropriate to wear the singlet, again. I was wearing shorts, but I also brought a whole host of clothes with me, in case it was colder than I thought. Luckily, I didn’t need to add clothing, just a Bondi Band under my visor (to keep my ears warm). Half hour before gun, I consumed gel #1 (PowerBar Strawberry Banana)

For the first time, ever – I had to ask where the porta pottys were on the course. Just a mental prep, now I want to be prepared, just in case (good grief)

I started the race with good running friend, Casey Cherneski. She and I were using this race as a training run for Surf City. She will be running the SC Full, and I am running the Half. At the start, I knew she had never subbed2 on any of the Calico Races (she has on other races), so I was hoping this would be the time she would do it.

Pre-race, Joyce Forier (Race Director) traditionally announces those who have birthdays on race day (she makes them race with a b'day hat) I had made arrangements with Joyce to wish my son a Happy Birthday (since he was volunteering). Nothing like seeing hundreds of people wish your kid a Happy Birthday. It was a great way to start the race. Thank you SO much, Joyce!

Gun goes off. I hate the first ¼ mile – BAM, it’s a hill. I am so use to it; I just cruise up that little incline.

My goal was to get into my pace by mile 3. With the rolling hills, I knew I couldn’t get into it quicker than 3. Around Mile 4 – was the first porta potty and I smiled. Why? I knew I didn’t need to use it on the course! YAY for no porta potty time! This was also the first aid station – time for gel #2 (PowerBar Kona Punch)

At Mile 4 I felt steady, so I turned on the tunes. Up and down, up and down the hills. And one REALLY big downhill (which turned into a big UPHILL climb after the turn around)

I love the turn around, it gives me a chance to high fives runners coming back and give them encouragement.

When I got to Mile 8, I could feel my energy start to fade. Time for Gel #3 (Power Bar Kona Punch).

That gel kicked in around Mile 9-10. I looked at my Garmin, I realized I was faster than my testing pace. So, I kept moving, not pushing, but moving forward. As the declines came, my speed increased and I said at one time, “Ladybug, what ARE you doing! I don’t need to go this fast!” LOL

At Mile 11 is when I started passing people. I think this is what surprised me the most – both directions, I was passing runners on the INCLINE? Seriously? Really? Huh?

At the last decline, I was feeling the “weeeeeeeeee” factor going on. Feeling good. Little fatigued in my back (I am going to bet I was bending over), but everything felt fine.

Then, the turn for the finish line and it’s all downhill. I knew I would be at sub2.

As I came flying into the finish – I could see my b'day boy son with his b'day hat on. That was a hoot.

Greeted by friends and family – I was all smiles and disbelief. I was not supposed to do this, at least on this day. I felt good, not light-headed and most importantly no pain. I think my body passed the test.

And NO stopping for the porta potties!!!!

My thanks to each of the volunteers at the aid stations – you were the absolute best. A few of you knew my name and didn’t hesitate to call out by name as I came through. Thank you! You knew the mental game that was going in my head during that race, and you pushed me through it.

My time – 1:57:31 I was 2^nd in my Age Division (Awards given to 1^st Place only)

My friend, Casey? Oh yes, she subbed3 – 1:55. Also, her good friend, Jill subbed2 at 1:51.

My Vegas Redemption Run is complete. I have my mental mojo back & I feel very ready to race Surf City.

As an added bonus, I finally earned my Calico Half Slam Award '

(for details, please see www.calicoracing.com)

Hand-crafted, Calico Half Slam Award

Me and Joyce (Race Director) with my Half Slam

Other pictures -

Jill, Me & Casey (I didn't crop the picture - I wanted to keep the beautiful background)

Me and Ruth Furman

Scott Gibson, Calico's Timing "Guy" & friend of my family.

He is also one of the runners responsible for helping me get over my fear of running hills,

during last year's training.

And of course, finally - my picture with my Finisher Medal and Ladybug's Ball

Feeling Puffy & Sore Post-Race? | It's Normal

2012-01-09T07:46:00.000-08:00

Congrats you had a great race weekend!

But, yours legs - maybe even your whole body feels puffy? The scale says you gained weight?

It's all water weight.

When your muscles have been stressed/fatigued like we do at a race - the muscles will retain water for healing. It's completely natural, so don't fret!

To ensure your muscles continue to heal:

1. Eat good lean protein (chicken, turkey, fish, bananas, eggs, protein bars, etc).

2. Take an active approach to recovery - go for walks, light jogs, STRETCH. But, keep moving. Rest if you are injured, but keep moving. It only hurts for the first few minutes of moving, then you will feel so much better.

3. Plan ahead for a better recovery. Eat a PowerBar Recovery Bar within 30 minutes after your race.

4. On a daily basis - start increasing your Glutathione (anti-oxidant) levels. Not only will this give you all important energy, it will help your body recover. Look at me - I am 50 yrs old, and I experience soreness like everyone else, but I am working out the next day after a big race. I have been using Robert Keller, MD products since 2008 to increase my Glutathione levels. CLICK HERE for more info. I can't say enough good things about this product. It's pure, it's safe and it's so reasonably price. Not only will this help your running, it will enhance your entire life. CLICK HERE

Be sure to plan for your recovery, just as you plan for your race. Rest and Recovery are an essential part of your training.

Still wanting to read more about post-race soreness? Even though dated 2007, the principles are very sound and good to follow. Article

Do you have any questions about post-race recovery? What are your best tips to recover after a big race or a good run?

(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 Running From an Angel Focus | Need To Find My Mojo

2012-01-05T08:00:00.000-08:00

This Saturday marks my first Half Marathon since...yea know, Vegas Half.

Before Vegas I had two very successful Half's - Hoover Dam (1:56:32) & Snow Canyon (1:44:16). After those races, it was predicted by many racers (not me!) I would slaughter the Vegas Half course. I said it then, and will say it now - I never presume or take it for granted that I will sub2 at any of my races.

Afterall, I eventually crossed the finish line at Vegas in 3:20 (or something like that).

Goals are important, but each race is NOT about time, especially for me.

Even before Vegas, I had planned that Running from an Angel would be a tester race/run for me. Surf City is a month away and LA Full a month after that.

My plan stays. Using Angel as my test. A lot has happened to my body in the past month and I am probably at 85% well. Finishing strong and sickness-free is my only goal. If I need to walk, I will.

I have no intentions of pushing myself to sub2 on this quite hilly course (but not has hilly as Red Rock) - I will just let my body take me where it needs to go on that AM.

Afterall, I am in my favorite area to run - Lake Mead/6 Tunnels/Hoover Dam area. I can't help by smile when I run there, no matter the distance.

It's my redemption run, not for my body - but for my mind. I got my physical mojo back at the 10k Resolution Run on New Year's Eve, now it's time to get my mental mojo back into gear.

My boys will be at the finish line clipping timing chips and handing out medals, as usual. I have friends & clients who will be running this race. It will be a victory for many of us - a great way to start a new racing season.

Now - I must carb & water load, time for me to turn into a water balloon for the next couple days

To all my friends racing Walt Disney World this week! MOUSE IT UP!

To the rest of us - have a FAB-O race weekend!

(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

INTERVIEW with Tim Reilly, Founder of Ninja Endurance Racing (Part 1)

2012-01-04T07:24:00.000-08:00

Ninja. When we hear that word, many images occur in our minds. What many do not know Ninja’s work as a team. When one fails, they all fail. Their success is dependent on all succeeding in their appointed mission.

I heard about Ninja Endurance Racing after they were formed this past spring. As I have gotten to know many of the members, I can see they have the true Ninja Spirit.

This interview will be done in two parts

Part 1: With the Founder, Tim Reilly. Who will give us information about the formation of the team and philosophy.

Part 2: Will be with the Ninja Team Racing (NER) members.

C: Tim, thank you for taking the time to participate in this interview. Please share with my readers, about your personal racing history:

Tim Reilly, Founder of NER

T: I started dabbling in running while I was in law school in Chicago IL. That was in 2008. I started as a treadmill runner, with a few 5k races mixed in. By 2009 I made the big jump into daily 10k treadmill runs. The treadmill made me mentally tough and was a good way to start. In 2009 I ran a full schedule, including the Cellcom GB Marathon and 3:09 at Chicago. Since then I have run Boston, the Red Rock Marathon and the Eugene Marathon. In 2011 I ran in 18 events, winning 4. I continue to get faster as I train harder each year. In 2012 I will run in the 13.1 LA Half Marathon to gain an automatic entry into the New York City Marathon. My long term goal is 2:45 to earn a spot on the Army Distance Team.

I was born and raised in Las Vegas NV. I left NV to attend Bethany College in Lindsborg KS and then moved to Chicago IL and earned my law degree at The John Marshall Law School. Since I have commissioned as a 1LT in the United States Army, and completed my basic and branch training. I currently serve with the 154th Legal Operation Detachment a as Defense Counsel Judge Advocate.

C: That’s a great running and racing history. How did NER get started?

T: NER was the brainchild of myself and Alejandro Belmares. He was looking for a new team that would leave any sort of personal dramas to the side and focus only on running for one’s personal health and team camaraderie (or as we say in the Army, "Espirit De Corps).

C: No denying there are a lot of racing clubs and teams in Las Vegas, how is NER different?

T: We decided to create a new Las Vegas team and place zero restrictions on membership outside of a commitment to run and race with class and respect for all. Everything beyond that is simply the result of reading Sun Tzu and a wild imagination.

NER is really different from every other team because we are the ultimate grassroots team. We will never take a dime from our members beyond the cost of the singlet, and we will never affiliate ourselves with the retail running industry. We are 100% about people who love running and want to be the absolute best they can be but are the kind of people who care about people (and teammates) they may have never even met. The results have been astounding; we are gaining not only new members, but some of the most talented runners in Las Vegas.

No criteria, just people who will properly represent the uniform with 100% effort and care about one another. We are a RACE team, but we need good people to make it work.

In addition, we are 100% against any illegal drug and steroid use in athletes.

C: What is your current team size?

T: We are at 15, and we are growing too fast to keep up!

NER Team Members on Race Day, L-R Gabriel Dunkle, Alejandro Belmares, Michael Johnston & Michael Green

C: What are some of your team accomplishments in 2011?

T: We have had multiple winners this past year and a lot of age group titles as well; we have some pretty fast runners in our ranks.

LVTC Championship Series NER winners
L-R: Gamini Sugathadasa, Michael Johnston, Alejandro Belmares,
Betty Cook & Michael Green

C: If a runner/racer wants more information about the NER Team – how can they find you on the web?

Our website: http://ninjaenduranceracing.webs.com/

Facebook: https://www.facebook.com/NINJAENDURANCE

* The best way to contact us is through our Facebook site.

Thanks for your time, Tim – it’s always a pleasure to see the NER team at any race. You have certainly provided a much needed positive example to Vegas racing.

# # #

A Tranformation Story: Ruth Furman (Las Vegas, NV)

2012-01-03T11:32:00.000-08:00

Every once in a while, a transformation story comes along that takes your breath away.

This is one of those times, about my good friend, Ruth Furman (Las Vegas)

While I did not know Ruth before her transformation began, I know her now. I have been blessed to run some of the same race courses with her and cheer her on into the Finish Line.

A few years ago, she made a New Year's Resolution to never fit into these pants again.

And here is one of our pictures - taken after Running With the Devil in June 2011 (she is the one without the visor)

Wanna see what she looks like in everyday clothes? Get ready to get your socks blown off!

Ruth, my friend - you are an inspiration not by what you lost, but what inspiration you have given to so many.

I am proud of YOU and look forward to being a part of your fitness incredible journey for many years to come!

10 Things Tuesday | Chewed up Shoes & Swedish Fish

2012-01-03T07:22:00.000-08:00

Several Bloggers have regular 10 Things Tuesday.

Here is my first-ever 10 Things Tuesday Blog Post. I doubt I will do this every week, but it will be fun to do, every once in awhile

My random 10 things of the week:

1. My newest pairs of shoes (I have 3 pairs, I rotate). Only 35+ miles on them and our beloved little Daisy Mae decided to make them her chew toy. She chewed through an eyelet. Now...off to the shoe repair I go!

2. Here is the little culprit. How can I get mad at this face?

3. Due to the Vegas sickness/injury - I had to rewrite my Training Plan for the LA Full

4. Me and my pacer, Alejandro for the Resolution Run 10K. I PR'd by 3 min's, beat my goal time by 15 seconds and qualified for the USATF Master's All-American 10k Team. YAY! (Yes, I am REALLY red in the face, I had A LOT of problems with breathing on this race)

5. That next morning, boys and I showed up at the LVTC Potluck and Fun Run. Aren't ya digging that side ponytail? LOL - This is how I look from very little sleep the night before (fireworks, dogs barking, etc). When I have a bad hair day - it's BAD!

6. Finished another great book. Just what I needed to read this month, "Run to Overcome"

7. During the colder temps - my inhaler is my best friend

8. Here is my new Ladybug patch on my Bondi Band. Wore it at RnRLV and the Resolution Run on New Year's Eve.

9. Taper/carb loading begins on Thursday for my next Half. Here are some of my carb loading goodies. Granola Bars, Swedish Fish and Oatmeal cookies. No worries, I don't eat them ALL in 2 days.

10. Went to the Bellagio for family time (to look at Christmas lights) and my husband bought me this beautiful, glass Dragonfly.

Thus ends my 10 Things Tuesday for this week....

(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

1/02/12 - FAB FITNESS FOCUS: Glutes

2012-01-02T08:57:00.000-08:00

Hope everyone is starting off their January and 2012 in a positive and healthy way!

I don't make New Year's Resolutions. I have re-focus times, all throughout the year. Life isn't the same each and every day - so Life calls for us to refocus and re-evaluate accordingly.

My original goal was to begin the LA Full Training the week after RnRLV. Well...that didn't happen.

I have yet to put in LOTS of miles - although I did log in 22 miles last week. I should be closer to 35 miles. I had also planned for that to be the beginning of my intense strength training program for the LA Full.

We have to remain flexible in our training.

I have the Running from an Angel Half Marathon race this coming weekend (Drs orders not to run or race it hard) - serious miles are not happening this week, either (carb loading starts on Wednesday or Thursday).

My neck is still giving me some issues - so I have still another week or two of PT. There is a fine line between staying fit and pushing to hard to cause further injury.

But, I did begin my Strength Training today. ALL TUSHY (glutes). 35 minutes of sweat pouring off my face - and a very tough workout. All good.

The more I strengthen my glutes (the workhorse of the body) the stronger my hips, back, core and legs will be. LA Full is not flat (as some will lead you to believe) it has some hilly terrain. I intend to tackle that terrain with strength and mental focus. It will be my first Full - and I intend to finish strong, regardless of my finish time. I can't possibly have a goal finish time - it's my first Full, I have NO idea how my body will react to that many miles. All I can do is train and run smart, and allow my body to do what it wants to do that day.

The harder I work out - the more mentally prepared I am.

Is it the same for you, too?

How did you start your 2012? What's your upcoming focus race?

(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

2011 Best Of || Races, Bling, Awards & Fun Race Facts

2012-01-01T12:08:00.000-08:00

End of 2011 – is well…the end of 2011

When I register for a race, any race - I never set a goal to win any Award.

I set a goal for my finish time (sometimes, but not always) and more importantly to have a strong race. When I do win an Award - it is always unexpected and added perk to a great race experience. That is why you will often see me so giddy after I earn an award. It's like Christmas to me!

I will never take winning nor PR's for granted. I am so grateful to have been able to stand on that podium several times in my first year of racing. Memories I will take with me - for the remainder of my running career. Some race experiences were better than others - but in the end, I have no regrets for any of my races.

My "Best Of and other Fun Race Info" for 2011~
(*Warning - list is very long. I wanted to answer all the questions, that I have been asked all year. Sit back, grab a beverage and hope you enjoy!)

Number of Miles Logged in 2011: 1174
Hours of Cross Training (Home DVD's): 308
For a complete listing of my races & results - Athlinks.com
Total number of races in 2011: 27

USATF Master's Half Marathon All-AmericanTeam
USATF Master's 10k All-American Team
USATF Gold Phidippides Award Recipient
How Many 5k's: 10
How many 10k's: 3
How many 11k's: 1
How many 12k's: 1
How many 1.7-2Milers: 5
How many 4Milers: 1
How many Half Marathons: 6

• Happiest Race Experience – Crossing the finish line for my first sub2 Half Marathon at Hoover Dam
(I was jumping up and down - no joke!)
• Most Emotional Race Experience – Running 6 Tunnels the day after Ladybug passed away
(this was the only time I cried after a race)

• Favorite Finisher Medal – Tie: Hoover Dam and 6 Tunnels (March 2011)
• Smallest Finisher Medal – Laughlin
• Largest Finisher Medal - Running with the Devil
• Favorite Overall/Age Division Award – 3rd Place Overall Rockin' Rabbit Trophy and USATF Gold Phidippides Award

• Favorite Short Sleeved Shirt – Twilight (Red Rock)
• Favorite Long Sleeved Shirt - Snow Canyon
• Favorite Bib - ET Full Moon
• Favorite Course – Hoover Dam/6Tunnels (any distance)

• Funniest Race Moment – on my first 5K (Running From An Angel, January 2011 – I passed a male runner USING his iPad during the race, and then got mad at me for beating him)
• Hardest Course – Twilight (Red Rock) Half Marathon
• Easiest Course – (tie) Runnin’ for the House 5K and Turkey Trot 5K
• Most Scenic Course – Hoover Dam/6Tunnels

• Hottest Temps During a Race – 92 at the finish of Running With the Devil
• Coldest Temps During a Race – 28 at the start of Snow Canyon Half Marathon

• Most Surprising Race Course – Notch (Mt Charleston). Running straight UP 4 miles in 7500+ Elevation
• Highest Race Elevation – Notch (Mt Charleston) 7500+ft Elevation at Start - 8500+ at Finish
• Lowest Race Elevation – Laughlin – 585ft Elevation

• How Many Nighttime Races – 4 (ET, Twilight, 11-11-11 , Rock n Roll Vegas and Resolution Run)

• How Many 5K PR’s – 6 (Running from an Angel, Mardi Gras, 6 Tunnels, Rockin’ Rabbit, Runnin’ for the House, Turkey Trot)
• How Many 10k PR’s – 3 (Mom’s Rock , Ambulance Chasers and Resolution Run)
• How Many Half Marathon PR’s – 3 (ET, Hoover Dam and Snow Canyon)

How Many Female Overall Awards – 4 - Running From an Angel, Mardi Gras, Rockin’ Rabbit and Running With the Devil
How Many Overall Master’s Awards - 3 - Notch (4 Miler), Season4aCure 5K and Turkey Trot 5k
How Many Age Division Awards – 12 - Rockin’ Rabbit, 6 Tunnels, Runnin’ for the House, 6 Tunnels Turkey Trot, Mom's Rock and 7 LVTC Low-Key Races

Thank you ALL for sharing in my journey to share with the world how wonderful running can be. I cherish each Medal and Award, they are only perks to have the privilege of racing with amazing people, such as you!

(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: Resolution Run 10K | Ending the Year with a PR

2012-01-01T07:07:00.000-08:00

To say I NEEDED this 10K race was an understatement. I refused to have RnRLV as my last race experience for 2011. Although, I had run the LVTC Low-Key 5K - I needed this 10k.

10K is my least favorite distance to run or race. I can't go all out sprint like a 5K and I can't set into a good pace, like I do for a 13.1

I know I needed to do this 10K for my training and also for my mental mojo.

The only option for a Vegas New Year's Eve race was the Resolution Run by Elemental Running. This was my first time running with this company. I had heard good things about the Race Directors, from other friends - so I decided to give it a try.

A week or so ago, a good friend, Alejandro Belamares offered to pace me on the 10K. He knew I was set on breaking my previous PR of 55:04, but also wanting to sub53 so I could qualify for the USATF All-American 10K Masters Team. I needed to run it in less than 53:53. That's quite a jump from 55:04, and I my body is still not 100%.

I admit was very nervous all day, leading up to the gun time of 4pm. I think it's going to take me awhile to get my 100% mental mojo back and kill the memories of RnRLV. But, I am willing to tackle it head on, with each and every race.

I arrived at Kellogg-Zaher park at 3pm. Beautiful sunny weather. Around 60 degrees. YAY! I was in short sleeved shirt (with a singlet) and arm sleeves. Perfect.

Still feeling the nerves - I text one of my wonderful prayer partners, Michelle to let her know how I was feeling. She promptly reminded me that it's a NEW DAY - let the past be past and have a great race. That was exactly what I needed to hear!I could feel her cheering me on all the way from her home in Tennessee!

I warmed up and soon, Alejandro arrived. We did a short warm up jog together. I had to keep reminding him that I am not as fast as him (hello! He runs a 1:18 Half and a 16:15 5k) LOL. He spoke to me about his strategy for running a 10K. Something I really need to learn. If I can master the 10K strategy, I can improve on my Half Marathon times.

Chatted a bit with another good friend, Jill W. (Blog: Jill Will Run)

Saw coaching clients, Gertrude and Jenn. They always bring a smile to my face.

Met some new runners from Alejandro's club, Ninja Endurance Racing. I will be posting an interview with the club's founder, Tim Reilly in the near future. They are making a positive impact in the Vegas racing community.

Gun Time at 4pm. I had run this course (sorta) two times before. Mom's Rock and the 11-11-11. Each race course, is slightly different, but no matter how it is planned, there is a steep incline before the turn around. Here is the course map and elevation chart:

We set off at a sub8/min pace. I had a lot, I mean A LOT of difficulty in getting my breathing in the right mode. I had to drop it down a fast walk a few times to catch my breathe. All the while, Alejandro was keeping me motivated and watching my form, every step. My legs, back, etc all felt good - I could do the pace, no problem - but the breathing was not cooperating today. Yikes.

We keep a good pace of 7:50-8:15 going into the incline.

As we began the incline we dropped it down to 8:30ish. Still having troubles breathing and Alejandro could see it. He continually prompted me to relax, stand tall, easy arms and deep breaths. I have no doubt in my mind, his coaching was essential to me in this race. He knew I was nervous and he knew why.

With the lack of oxygen getting into my lungs, I was getting fatigued, but once we hit that incline - it all started to come together. We made it to the turn around and the form kicked in. I can still hear Alejandro saying to me, "think like a Gazelle, think like a Gazelle"

At this point, I knew I had pushed myself harder than I have ever done for this distance. No race of mine is every easy, but this was fierce.

We made it to the top of the decline (around Mile 5) and the rest was downhill. But, I had nothing left me in for a kick at the end. The end felt so far, but again - he kept an eye on my form, my breathing and watching my stride.

Turning the corner to the final stretch - I had no idea my time, there wasn't a finish clock, I had a feeling I was around the 53+ mark.

Crossed the finish line at 52:46. I had beat my projected time by 15 seconds and PR'd by almost 3 minutes - all the while, with a hurt back/neck and labored breathing. Geez.

I was exhausted. Flat out exhausted. But, it felt so good!

The finishers received a commemorative champagne glass. The RD asked the locals if we would be willing to give up our glass to give to the out of towner's - we would receive our glass soon. Many of us (including myself) did give up our glasses. We can wait.

I did grab a glass for the picture with me and Alejandro (proof of how hard he pushed me - look how red my face is!). You can't see the race logo on the glass. It's a nice souvenir, for sure.

Me and Alejandro (The Beast Pacer)

Awards were only given to the 1st place Overall - Male/Female of each race distance (10k/5k/1mile). I think I got 4th or 5th overall.

I am very, very happy with this race (despite having to walk). The last time I was paced, was during the Hoover Dam Half (and I PR'd) I think I see a pattern :)

Thank you, Alejandro for coming out and pacing & coaching me. You gave up part of your New Year's Eve to do this. I learned so much from you doing this race.

I like this race. I can see it catching on for next year, too. I plan to be there.

(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 Favorite Race Moment of 2011 | This Might Be A Surprise

2011-12-30T06:37:00.000-08:00

After running 25+ races this year, and had some very monumental events. I am sure everyone has their guess on what is my favorite race experience in 2011. My selection will most likely, surprise most, if not all.

There is a saying that during every dark cloud - there is a silver lining.

On December 4th, as I laid on the cement floor at RnRLV - I had my silver lining in the midst of my tragedy.

I looked up and saw a man walking towards me with a Finisher Medal on.

I had no strength to outwardly smile, but I was smiling inside

I said to him, "look at you, with that Finisher Medal"

That man was my husband.

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

His journey began after I finished my first Half in 2010.

We were standing around waiting for my Finisher Medal to be engraved.

Right beside us was a morbidly, obese women - sitting on the ground (eating a hamburger lol). She was so obese her stomach was touching the ground between her legs.

My husband was stunned. Why? This woman had a Finisher Medal on.

He said, "okay, if that woman can do it! So can I!"

I said, "honey, you don't know where she is in her fitness journey. She might of lost 150 lbs to be here"

He said, "I know this - but I have no excuse - I will do it next year"

____________________

As I did my best to coach him throughout the year, I was often very worried if he could do this distance.

In the Summer, he made the decision to run/walk the Half and do it in less than 3 hours.

He trained well for that big day (night). He ran/walked smart. Here is his course picture:

He finished in 2:50:19

There is a silver lining to everything: My husband finished his first Half Marathon and I was able to see that Finisher Medal around his neck (sorry, we never did get a picture with his medal).

His finish is my favorite racing moment of 2011

What is your favorite race day moment of 2011?

(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

Dear Me - A Time to Stay Focused & Affirm

2011-12-29T15:30:00.000-08:00

This Blog is inspired by @runningbecause blog "A Letter to Myself"

_______________________

Dear Me,

Remember when you were lying in the hospital bed weighing 99 lbs and the Dr's told you that you would survive, but your quality of life would be less than it should be. After all, according to them, you were 39 yrs old - I was going down hill, right?

Remember how defiant you became to show them otherwise?

You didn't begin any workout/fitness routine until 8 yrs later. That same year you crossed the finish line in your first long distance race.

Remember how you felt at that moment? Never forget it.

When others have tried to define you by your awards, PR, race distance or speed - remember how you felt? You became defiant again to define your success on your terms, not by the opinions of others.

You see, Me - never forget those moments you had of victory at Hoover Dam, ET, Snow Canyon, Turkey Trot or others. And don't forget the feeling you had the day after Ladybug died or at RnRLV.

All those are the moments that have defined you - but in your way, on your terms.

Make 2012 about what you want in your career. Never forget the Me.

Afterall, you are only 50 yrs old.

(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

Define FAST | Is It The Same for Every Runner?

2011-12-28T08:36:00.000-08:00

A few days ago I posted this photo on my FB page (and also on DailyMile)

It generated some great conversations (off and online) about the word “fast”

Most of you know my story – I started running in May 2010 as a challenge from my then 9 yr old son to run a mile. I couldn’t. I wasn’t obese or overweight, but I was not fit. I saw the disappointment in his face, as it took us 25 minutes to walk/run that mile. I promised myself I would never let that happen again. At that time, my one and only goal was to run a mile without stopping.

A month later, I ran that first mile in 15 minutes

A month after that I ran 4 miles in 1 hour

Each time, I felt like I was blazing fast. I was. For my current fitness level.

At the Vegas 2010 (my first ever long distance race) I finished 13.1 in 2:11:54

The thrill of that race wasn’t in my finish time – but knowing where I was 7 months prior.

11 months later my 13.1 PR was set at 1:44:19

Define the word, fast?

Every person will have a different definition. To some it is a 5 min/mile, to other’s it is a 10 min/mile.

I am going to bet that you look at your finish times and compare them to more seasoned and experienced racers. We ALL do that. I am no exception.

However, did you ever stop to think that someone is comparing their time to YOUR time? That you are the racer they want to become?

Fast is in the eye of the beholder.

When you cross that finish line – take a look at who crosses after you. Not to judge or criticize, but to see how far you have come in your running journey. Chances are, there will always be someone behind you.

And if you happen to finish in last place – then relish the FINISH. Regardless of your time, on that race day – you have accomplished 100% more than anyone who didn’t.

Celebrate your personal FAST.

That is exactly who and where you are right now.

How as your perception of fast changed over the past year?

CHAR SHARES Persistence || One Step At A Time

2011-12-27T09:44:00.001-08:00

This morning at the Vet's office waiting for our puppy, Daisy Mae's to get her stitches removed (spayed two weeks ago) - my youngest son asked me what my next race was.

10K Resolution Run on New Year's Eve

He looked at me very confused and said, "but I thought you didn't like running 10k's?"

I said, "I don't like running 10k's but for me to be a better & stronger Half Marathoner and Full Marathoner - I need to be a better 10k racer"

He said, "oh. I get it. You sometimes have to do the things you don't like - to be a better runner, right?"

I said, "yep, it's all part of the big picture and goals"

My 10 yr old figured it out, but how often as adults we forget that every mile, every workout, everything we eat (or don't eat) will affect our bigger goals.

Like many of you - I ate way too many cookies at Christmas. Even with my lightning speed metabolism, I felt BLEH yesterday. I felt overstuffed, big time. I then, decided - to toss the cookies and start anew, not keep eating cookies.

How many times, when we forget a workout we say, "why bother to run today? I already screwed up this week"

Or when we have eaten too much or too much of a bad thing "I will just keep eating, I screwed up anyways!"

Think about that, we have all done it. But, if you have fallen off the wagon - why keep laying there. Stop right where you are and change your direction.

Pursue your goal. Be persistent. It's never, ever too late to set a goal.

Remember, I "ran" my first mile at the age of 48 yrs old. Less than 7 months later I ran my first Half Marathon in 2:11:54. 11 months after that, at the age of 49, I ran a Half Marathon in 1:44:19. If you knew my medical history prior to running, you would realize what a miraculous feat that is for me to even do pursue a Half Marathon.

My loved ones call me stubborn. When I wrap my brain around a goal - there is nothing stopping me. Nothing.

When I want to be healthy - I pushed to that goal and I still do that.

Don't let the end of 2011 be the "I wish I had finished my year stronger" - Make it Stronger. Go run, go walk, go hike. Finish your Year in a way that finishes strong and you feeling good! The year is not over until midnight.

How will you spend the last hours and days of 2011?

(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 2011 Best Of Products, Gear and Such

2011-12-26T14:10:00.000-08:00

My Best of products, gear and that made my 2011 a success:

Fuel/Hydration Belt - iFitness
Hydration Bottle (for my belt) - iFitness
Injury Prevention and Muscle Support - KT Tape
Energy Gel- Power Bar (Green Apple & Kona Punch)
Protein Bars - PowerBar, Chocolate

Body Lubricant - Ever Stride Products
Nighttime Illumination - Knuckle Lights
Shoes - Brooks T7's
Socks - RecoverySock
Way to Keep Sweat Off My Face - Bondi Bands
Arm Sleeves (for warmth and compression) - Nike Pro

Running Technique Book - ChiRunning
Recovery Book/Advise - Trigger Point Workbook
Running Magazine -RunnersWorld

Overall Health Vitamins/Supplements (been taking these since 2008) - RobKellerMd.com
Recovery Aid - The Stick
Dr. Nick Savatgy - www.ActiveReleaseChiro.com
DVD's for Cross Training - 10 minute Trainer (Tony Horton)
Training Log - DailyMile

What have been your favorite products in 2011?
please feel free to share!

(c) C. Ragsdale 2011
___________________
Celebrate Your Finish,

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

Not All Injuries Are Created Equal

2011-12-26T09:40:00.000-08:00

Hope everyone had a great Christmas weekend! At the Ragsdale house we had lots of fun, great (healthy) food and even went to watch the Michael Jackson, "Immortal".

I am entering into my second week of PT for my neck/back/arm.

I don't *do* sick/pain well at all. I get very tired of it, very quickly. I could never be a hypochondriac.

To clarify again - my neck/back/arm issues are NOT a result of running. I do not have a running injury. The muscle structure, tendons, etc damage was caused by my violent vomiting and shaking at RnRLV. I am under great medical care (who are also runners) and they know exactly what happens to a body when it is under such stress and how to treat it. I also learned that sneezing is one of the most violent things to your body. Who knew!

No one was more shocked than me to hear that vomiting and shaking could cause such damage to the body.

The good news is each day, I am improving. I don't quite feel like my old self, while running. But, at least I am now able to run and workout. In the initial days of pain - getting a glass out of the kitchen cabinet was impossible.

As long as I am heading in the right direction towards healing - I am happy. I know the body takes time to heal, and I am willing to give it time to do so.

Just yesterday, I lengthened my spine/column while running and it sure made the running easier and so much lighter. If you have not already, please check out www.ChiRunning.com - if you are tired of injuries, fatigue and more - you need to change your form. You will become stronger, smarter and faster with ChiRuning.

And just so that you know, I am not on any pain medications. I am healing via PT, ART/Graston with my Chiro, good nutrition, stretching and LOTS of icing/heat. Why no meds? I don't need a band-aid, I need to be healed.

Thanks for all of your concern, my Docs expect a complete recovery.

Onward to 2012!

(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: LVTC Christmas Eve 5K | Oh, What Joy It Is!

2011-12-24T16:59:00.000-08:00

After missing two other 5k's since RnRLV - and still knee deep into my Physical Therapy, I was hopeful but not overly optimistic about being able to race this race.

While it was a Low-Key race, I viewed this race as a chance to get my mental mojo back. In addition, I knew it was important for my family back to see me at the race course, again. They had watched me suffer so much since RnRLV - I needed to race for them, too.

Here are mine and my son's outfit's for the race. Aren't ya digging my socks?!!!

I came into this race with no expectations except to pay attention to everything my body would tell me. I would push myself only as far as my body would let me. Certainly a PR was not on my mind.

We arrived at the old Silver Bowl Park at 7:45am. Less than 40 degrees, with he sun starting to rise. In the desert, we call that COLD.

My youngest son chose to run the 2 mile race. I was going to run the 5K. Here is our outfits. We added the Ladybug's to his shirt and my hat, after the photo was taken.

After a quick warm up, I removed my warm up gear and headed to the start. I knew the course - ran it several times. Very easy, by anyone's standards.

The gun went off and off we went. Mixed in with the regular Track Club racers were a bunch of male/female racers from one of the High School. Yep, we had some speedsters with us.

I can't tell you how slow I FELT. I looked at my Garmin a few times and saw 7:57, 7:52, 8:03 - I just rolled my eyes and was sure that my Garmin was acting weird again. But, with the cold weather, my breathing was a little labored. We made one lap around the park area before going onto the street. At the lap - I gave my husband a thumbs up to let him know I was feeling fine. Naturally, he was worried. It was great to see him smile when he knew I was fine.

Not until about Mile 1 did I feel like I had that under control. Again, I felt HORRIBLY slow. I mean like my legs were lead. I turned on my tunes and once again jammed out to my favorite, Lenny Kravitz.

My mind did wander back to the Vegas Half a few times, but I knew I had to break past those thoughts to just keep moving. At the turn around - I felt really good, but I still felt really slow and I saw so many ahead of me and several passing me. I thought - wow, I am REALLY slow today.

Then, the light bulb went off - of course, I feel slow - I am running along side of XS High Schooler's. I chuckled - it only took me 2 miles to figure that one out.

I came to the finish around the 25:28ish mark. Not the stellar time I had with my PR, but I am very happy I got through the race with no stomach cramps, no back nor neck aches. To me - I had accomplished what I had set out to do. Get back into my mental racing mojo.

After a little break and checking on my son to see how he felt about his 2 Mile (he said he finished around the 22-23:00 mark). Nice! Here is is at the Finish - with the traditional thumbs up!

My husband commented that I looked stiffer than normal. No doubt, I was stiffer, it was cold and it's been weeks since I had a good tempo run.

We both received 1st Blue Ribbons for our Age Division. It was a great AM and a great sense of relief to know, I am getting my racing legs back.

Next race? New Year's Eve 10K

(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

Merry Christmas from Las Vegas!

2011-12-19T12:21:00.000-08:00

Over a year ago - I started this blog. The day after RnRLV 2010, to be exact.

I wanted to thank all of you for joining this Blog, Facebook and Twitter pages. I appreciate all of you joining in on my journey.

As we all scuttle off to do our last minute shopping or parties - I hope you will reflect back on your great year. Why do I know it was a great year for you?

Because you are a Runner. Yep, Runner's have great years, don't we?

We might hit some road bumps, bad training or not hit as many PR's as we want - but we tried and we did the best we could. That makes it a great year.

How will I spend my Christmas? Exactly where I want to be. With my husband, two sons and two dogs. It will be a bittersweet time, since we will not have our Ladybug with us (she LOVED Christmas), but we are so grateful we have such good memories with us. Her tennis ball will be by our side the entire Christmas morning.

To all of you - Merry Christmas from Las Vegas....

after this weekend, I will begin posting my "Best Of" posts - stay tuned!

(c) C. Ragsdale 2011
___________________
Celebrate Your Finish,

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

Running is Mental | Where Have I Heard That Before?

2011-12-17T10:16:00.000-08:00

To say that the last two weeks have been a life changer, would be an understatement.

For the first time in my life, I FEEL my age. I might not look middle-aged, but I sure FEEL it.

As I was slowly gaining my strength back (ER Doctor told me it could take 2 or 3 weeks to be back where I was pre RnRLV) I was hit with another blow.

My body finally decided to unleash muscle spasms and tightness. When I went to the Chiropractor, I believed I had slept in a REALLY bad position. Then, I receive the news, that I never expected - my entire upper back, neck and right arm muscles have tightened up and all is typical of severe shaking and vomiting. You got to me kidding me.

I couldn't figure it out - WHY now? Well, simply put - the body will take care of what it needs to, at that moment. Obviously, my body needed to rehydrate, rest and lots of other good stuff. Now, the rest of the story is unfolding - in my body.

I will say that was the straw that broke the camel's back in my head.

I drove home in tears, thinking "when is this stupid nightmare going to end? How long will my body revolt against me?"

I will have to be in intensive PT for at least 2 weeks. Memories go back to my running related injury in March. It was demoralizing, to say the least and here I am again. Many don't understand that feeling of feeling defeated and "why did this happen?" - until you have been there, you won't get it.

Yet, my youngest son put it in perspective for me

"momma, when you hurt your hip and thought you would never run - you showed everyone how wrong they were. You became a faster runner! You will be better soon - don't give up"

In that moment, I remembered the words that we all hear - "running is 99% mental"

Mental was the key element that got me to the Finish line and to be able to find my husband at RnRLV. Until you are in the same situation as I was - don't be so quick to judge how or why I walked the entire course. You truly never know how your body and mind will act, until you have been there.

Mental was the only thing that keeps me going the past 2 weeks. I will admit, my attitude isn't the best and I find myself in a pity party of one - but, I know this too will pass.

I never imagined I would end my racing year this way. But, as I look at my wall of medals, awards and PR's - I also didn't think it be so rich in great things. One year ago, I was setting my sights on running 11 races. By year's end, I will have competed in 20+ (although Athlinks.com has not posted all my races yet, but I am working on that!)

As each day, I build up my strength - and now, will be in upper body PT - I am grateful that I have a healthy and vibrant body to heal.

I believe I will be ready to make a return to the Half Distance on January 7th at Running From an Angel - www.CalicoRacing.com - that will truly be my redemption run for my body and my mind.

I am looking forward to a great 2012, how about you?

How have you overcome tough physical and mental barriers? Please share.

(c) C. Ragsdale 2011
___________________
Celebrate Your Finish,

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

My tentative 2012 Race Schedule | What's Yours?

2011-12-14T14:52:00.000-08:00

It's that time of year, again!

2012 Race Schedule planning! Last year, at this time - I had set a goal to run in 11 races (2011 = 11 races). I met that goal in August, ET Full Moon Half.

Last year was my year of 5k's, mixed in with a few Half's.

This coming year - I will be focusing on more Halfs & Full's. Well, I am not sure about the Full's. It took me this long to decide to want to run a Full, afterall. After I run LA - I will decide if I want to run Full's, again.

As of today - here is my tentative race schedule (subject to change)

All LVTC Low-Key and Championship events (12 races)
Running from Angel Half
Chefs for Kids 5k
Mardi Gras 5k
St George Dam to Dam (distance, TBD)
Surf City Half
Los Angeles Full
Hollywood Half
Labor of Love Half
Hurricane Half
Runnin' For the House 5k
Ambulance Chasers (distance, TBD)
Fontana Half
Running with the Devil (distance, TBD)
ET Full Moon (distance, TBD)
Disneyland Half
Twilight Red Rock Half
St. George Full
Hoover Dam
Snow Canyon Half
Turkey Trot - 6 Tunnels

Now, that I will no longer run any RnR races - what will be my focus race for all year? I think that will evolve as the year moves on. Right now - I am focused on the LA Full. After that, I have no idea.

My focus has and always will be to enjoy great competitors, great & safe environments. The PR's, medals and awards are always secondary.

What is on your race schedule? Will we be running any of the same races? If so, hope to see you there!

(c) C. Ragsdale 2011
___________________
Celebrate Your Finish,

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

What is F.A.B. Running? | Here is the Story

2011-12-11T09:05:00.000-08:00

Awhile back, I wanted to develop a blog name to inspire other runners, yet serve as an easy mantra to remember during a race or a training run.

Then, I posted to someone (on my FB Fan Page) to have a “FAB-O race”. That word “FAB” stuck with me so I decided to play around with the word for a bit.

As luck would have it – the 3 key elements of the focus of my training and those who I coach fit great into the FAB

FORM
ATTITUDE
BREATHING

(not neccessarily in that order)

Why are Form, Attitude and Breathing so important to me?

Let’s start with Breathing – back in February of this year, I had an asthma attack at the end of a 5K, that was very cold weather. Keep in mind, I have never had any asthma attacks in my life. It was scary and interesting to say the least.

I began research and found out about Exercise Induced Asthma (EIA). That was me to a tee. Instead of immediately jumping on a rescue inhaler, I learned great breathing techniques. I learned the importance of warming up the muscles around the lungs prior to a run. It became the cornerstone of the changes I was about to make in my training.

I got and confirmed I had EIA. I now carry a rescue inhaler with me on all runs and races.

From there, during my PT and rehab after a hip injury, I began to change my Form in running with ChiRunning. If you look at my earlier race pictures, I look like a toy soldier. Legs stiff, shoulders up at my ears. I learned the benefit of allowing our bodies to run the natural way. It was so natural to learn, but once I got it – it happens naturally now. Here is a comparison of my running form pre-ChiRunning and how my form looks now –

Attitude – well, attitude is everything. We all have bad days or even weeks. Goodness, you all have experienced a HORRIBLE week with me this past week and I thank you for your support, I really do. I am sure many of you did not know I could be so feisty and vocal, huh? lol Trust me, you didn't see the half of my wrath towards Competitor Group. For me, when I hit my emotions head on, I can deal with it and start the healing process to move forward.

When I am running and I am not feeling it – it usually is in my mind. Something is distracting me. It might be my kids, my work or whatever. I can either use the run/race to clear my mind or not. Most of the time, it does clear my mind. I find racing is the best mental therapy. I become laser focused on a run. It’s me and the clock. It’s me against the course. For those few moments or hours (depending on the race distance) I forget about what the heck is bothering me.

There are days, I have to focus more on my Breathing. Some days I need to work more on my Form. Some other days, I need to loose myself in running, just to get through the day, the Attitude.

Whatever it is. I keep that word FAB in my head. When I finish, I hope I can say to myself, “I had a FAB-O Run today”

Tell me, how have you had a FAB-O run? What mantras do you use to get through your run/races? Please share.

(c) C. Ragsdale 2011
___________________
Celebrate Your Finish,

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

What Happens Next?

2011-12-10T17:23:00.000-08:00

So, when you have a bad race experience, where do we go from here?

It's different for everyone. Everyone processes life situations differently. Some rant, some stay quiet, but we all have to respect each other to allow one to process and move on in their own way.

For me, I am planning to get back out on the training mode on Monday, as I hope the 7 days of rest will have done my body well. This will be the first time in over a year; I have gone more than 3 days without any workout or running. I am less than 100 days from the LA Full. One Half race in January and another in February. I have a very fun and full race schedule for 2012.

Unless you are under a rock, you have seen my very vocal opposition to RnRLV. You might have even seen the media reports. It was not a fleeting moment, although it may not be so visible today or tomorrow. Please know I will not stop the protest because all the athletes deserve better than what they received in Vegas. I will not stop the fight. For every person who tells me to stop, there are 10 who tell me to keep going.

My passion to ensure that ALL races for ALL athletes are safe, relatively organized and fun, will not go away. While others might turn away or even hurdle insults to me, I am fine with that. We all have a right to their opinions, but it will not detour me from my goals.

I am very happy I have a few friends who did great on their Vegas race. After all, my husband finished his first Half Marathon (and we even bought one of the race pictures). He loves to tease me that he beat me - lol. I have my memories of that race weekend - whether or not, I like all the memories - I have them.

Are there any perfect races? No, there is not. But lines were crossed and human life (not only mine) was put in serious jeopardy. In addition, Olympic dreams were dashed by those trusting RnR to provide them a course to be able to qualify for the Olympic Trials. These are the stories that need to be heard, and I will keep sharing their stories.

I have been asked many, many, many times how in the world I was able to keep walking when I was so ill and cold. Your guess is as good as mine. Yet, a good friend emailed me this, and using it with her permission

"since you were denied medical care twice on the street, I can see you getting so hot and heavy mad - you kept going to find help. I am not sure what else you could have done to get help, but I do know that you are a very stubborn lady and sometimes it works for the good. This is one of those times, sweetie"

The human spirit is an amazing thing. I think all of the RnRLV racers have amazing spirit. I think all of them showed their true colors by pushing through elements that most would have not done. Our fitness levels came in handy, now didn't it?

I said all year, I was training for RnRLV - and I was right. All those miles, all those races helped my body prepare for what would happen that night. I am grateful I raced like a maniac this past year.

To me, the RnRLV are Warriors. And those Warriors deserve to have the best race experience and not worry about if there is water, green bananas, will they be kept warm or other safety crowd issues.

I am grateful that the media has shed light on the shenanigans of a dishonest company and I believe with all my heart - that this event will be used for the greater good and demand for racing industry reformation.

For me, I am now revamping my racing. For any long distances, I will carry my own water, for my own peace of mind, even on Full Marathons. I will never qualify for the big races like NY or Boston, but I would rather be alive than qualify for those races.

I want to enjoy the sport for as long as I can. I run and race because it's fun, not because I get a pretty medal at the end. I want to keep enjoying the sport and the wonderful athletes that come with it.

One horrific experience might have put us down for a bit, but the RnRLV Warriors move onto our respective races. As we put our toes up to the Start Line - we will think back to that night, determined to never let it happen again, to anyone.

Take the road back, Warriors - you deserve it.

If you were in RnRLV - how has this changed you? Your training? Your racing?

Good, bad, ugly or everything in between - please feel free to share.

(c) C. Ragsdale 2011
___________________
Celebrate Your Finish,

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

A RnRLV Racers Heart and Spirit Reigns

2011-12-09T08:52:00.001-08:00

It is said that in the face of tragedy, the true human spirit reveals itself.

I have seen that Spirit rise up through FB and Twitter.

I have read countless stories of strength, courage and the ability to overcome the most adverse situations.

Was it all in the name of a medal or a PR?

No.

It was to LIVE. Plain and simple. When our brains know that something is fiercely wrong, we go into survival, we do whatever we can to just survive. Sometimes we get angry, sometimes we cry. But, in the end - we survive and we are stronger.

To all my fellow RnRLV racers - you have inspired me with your passion to stand up for what you know is right, demanding accountability and justice. You have shared your stories with the masses without holding back.

I applaud you for your grit, your courage and your ability to not just walk away and stay silent. You inspire me and many others.

To those who are still sick - take comfort in knowing the answer will be found. You are not alone.

As we all move onto our healing, training and our next race - take this experience to make yourself a better athlete and person. I know I am. I will change the way I run and race to ensure I am protected. I will take my safety into my own hands, instead of putting into the hands of greedy individuals who find it necessary to compromise my health for their "economic success".

Racing is your sport. Racing is my sport. Races are for us. Let no one tell you otherwise.

(c) C. Ragsdale 2011
___________________
Celebrate Your Finish,

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

A Message to Competitor Group

2011-12-07T11:22:00.000-08:00

After a few days of reflection since the catastrophe and bed rest, I have come to the conclusion of the following:

1. You have the worst PR Company on the planet. Your oblivious statements on Facebook of "we are sorry for the inconvenience", "we hear you", "we are working to make this a better event for next year" not only is laughable but an insult to the intelligence of every competitor who raced.

2. You can't see what is right in front of you. We want a fix for Sunday - not tell us how you will fix it for next year. We won't be there next year, so why do we care what happens in 2012? Refund our monies and for the mounting medical bills that was caused by your negligence. Discount codes are unacceptable. That means we would still have to pay for your race, travel, etc.

3. You have a partner about the water in Vegas? Ummmm, the Fire Department? So, when was the last time you drank from a fire hydrant? I have a friend who works for the Fire Department; you would have needed to flush it to make it drinkable. In order to do that for all the aid stations, the streets of Vegas would have been FLOODED pre-race. I might have been blind that night, but I don't remember wading through any water on The Strip. Every year people have complained about the water - now...this. Now, you are forced to deal with it.

4. If YOU saw Volunteers taking Medals - why didn't you take them back or stop them? That makes no sense. While SOME might of taken them, but THOUSANDS of medals missing? I see nothing but finger pointing going on and you not accepting responsibility.

5. You made the conscience decision to scale back on the resources that the racers need to stay healthy. The racer count for 2010 was 27K - yet, your finisher area for this year was HALF the size and less food and beverages. You didn't even keep the same standard as 2010, you lowered it. That was a clear decision on your part, not a "mistake" or "unforeseen circumstances".

6. Didn't your mother teach you manners? Ever hear the word, "sorry" and own it?

7. Do you not know how to look up weather forecast? What part of COLD in December did you not understand? And you provide us worthless Mylar blankets, no heaters and no hot beverages? But, yet you have heaters in your Guest VIP tents. No, you cannot control the weather, but you didn't even ATTEMPT to provide us any safety from the elements. Thank you for thinking of us, we appreciate your compassion.

8. You have hurt the charity you claim to support. While I have never been in Team Challenge. I have friends who are (and Coaches). They won't be coming back which squarely hurts the funds needed for that charity. You USED their name to gain favor from the public, yet not using ANY of our registration monies to help the charity. That in itself should be a crime.

9. Who designs your medals? First, I thought your Mardis Gras one was nothing more than a gumball machine trinket - now you put the SEATTLE Space Needle on the Las Vegas Medal. I grew up in Seattle; I know the difference between the Space Needle and the Stratosphere.

10. Don’t blame the Strip Resort Property for your ineptness to communicate about parking, crowd control or food needs. Vegas handles thousands of conventions each year, many are larger than your race. Afterall, we do handle over 250K people each year on New Year’s Eve – I think we can handle 44K for a few hours. I am proud of our Resorts, they keep our tourist happy, but your inability to communicate with them – makes THEM look bad and we take the heat for it.

11. Your phone calls to me will not be returned. I have expressed my concerns about safety, merging, water and all else for MONTHS and never addressed by your company. Now, that I am being very vocal about my experiences and causing you some discomfort - you want to talk to me? I will give you the same courtesy you have given me and countless other racers, pre-race day - not a moment of my time.

12. You endorse cheating. I saw it with my own eyes. I might of been sick, but I remember EVERY step I took on that course and what was happening right next to me.

In closing, you disgraced my city, my county and the sport we love. Everything could have been avoided but you elected not to. You were warned over and over on FB and through emails to your company. I know this for a fact. I have thousands of followers on my FB page, Twitter and Blog - you have hurt us all. I will stand up and be their voice when they are too scared to take on a big corporate giant, such as you. I demand accountability for your actions (or lack thereof) and WE will get it. You see Competitor Group - this isn't about ME. It's about US. You crossed a line when you hurt those I train, coach, and care about and have invested my time in. Yep, it's personal, too. When I feared for my own life in the freezing temps - when I thought I wouldn't make to the finish line to get to my family and I was SHUNNED away by your medic and staff - I did think of how I wouldn't let you get the better of me. You didn't and you won't.

We didn't just SURVIVE Vegas - we CONQUERED.

(c) C. Ragsdale 2011
___________________
Celebrate Your Finish,

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

Race Report: RnRLV aka FlopAtNight

2011-12-06T08:46:00.000-08:00

Where do I begin? What do I have to say about the insane race of Rock n Roll Las Vegas? What saddens me is that my experience is not unique. As I lay in bed on Monday reading the hundreds, if not thousands of posts on the RnRLV Facebook page – with shared experiences. I became even madder. That an event like this would be allowed to take place in my own city and then called an “economic success”.

Vegas thrive on Conventions and Tourism. This will hit the bottom line of the “success” of Rock n Roll Las Vegas for next year. Those hurt, bruised and neglected on the course will not be silent. While we might not have the ability to keep RnR from getting a permit for next year, but we will try. My city deserves better. The racing community deserves better.

I have ALWAYS been a supporter of RnRLV. It was where my running journey began. Even when others barked about the high prices, I quickly came to RnR’s defense.

Then, I saw trouble brewing, shortly after registration opened.

1. They were giving away free jackets (from Brooks) for subscribing to their email list. I was one of the winners. I was treated so poorly by Competitor Group to receive my jacket, that Brooks had to intervene. It took months to receive the jacket and even then, Brooks had to send it to me as Competitor refused, even though they used MY NAME to promote the contest (as one of the winners)
2. Their decision to remove the Kids Run and add the Stiletto Dash. What a mockery!
3. Their decision to create a MERGE for the Full and Halfers and have NO communication about the separate lane, cones, etc.
4. Their decision to charge $40 to anyone wanting to pick up a packet on race day. Several of my friends were caught in the bad snowstorms of last year. I remember well, that RnR was refusing to give them their packets. That was until our local Channel 8 got involved.

I trained all year for this race. I ran 26 races to prep me for this race. It was my race to be my triumphant return to the course. I had a goal to sub2 in Vegas. I was right on track to do so, since I ran a 1:44 in Snow Canyon a month prior.

Days leading up to RnRLV was typical race prep for me. Nothing new. Then, came the Expo. I saw the disaster again. Okay let’s see – we have 20K more racers this year, but let’s make the aisles narrower and have less space! That sounds like a great idea, don’t you think?

They ran out of shirts. How is that possible?

I went Friday to get my legs tapped up at the KT Tape booth and meet up with friends. Had a half of Marathon Bar – Snickers and quickly threw it out. It was horrible.

I went back Saturday to be with my husband to get his bib and walk through the booths. I sampled VERY little (keep this in mind – this might prove to be helpful to some)

1. The Sweet Tomatoes
2. Muscle Milk. I had the regular (TOO SWEET!) and the low sugar. My kids did not have the low sugar (again, keep this in mind).

That night, hubby and I went to the Rio buffet for dinner and a final carb load.

After dinner, I went to the EyeCandy Tweetup. No drinking, other than a bottle of Fuji water.

The next morning (race day) I woke up queasy feeling. I figured it was nerves. I knew I was nervous, so I just tried to stay calm. All day, the stomach was in knots, but I was not overly concerned.

Arrived at Mandalay Bay and saw a wall of people trying get to the race start area. I am thinking, “This isn’t good”

About 20 minutes before gun, we head to the start line. My husband and I then see the mess that will dictate the rest of the evening. We climbed over bushes, railing and people to get to Corral 5. I could not believe what I was seeing.

The Start was so UNthrilling. Last year, we had a stage above the start line. Smoke bombs went off at each corral – it was a great mood. This year, it was not even close. Oh well, I thought. It will start soon.

We start our corrals and I take off. I felt fine, for about 5 minutes and then I felt my insides start to do cartwheels. I have NEVER had to use a porta potty in any race, ever. I saw it coming this time. Just at that moment, I found my running partner from last year’s Vegas. We clutched hands and I told her I was not doing well and needed to find a porta potty. I didn’t find one, but I immediately ran into the Starbucks by Treasure Island. The bodily explosion that happened in my body was not fun. Okay, TMI, but it gives you an idea or what is happening.

After that pit stop I started running again. Not too much longer, I needed to go again. So, there were another string of porta potties. I had to jump to the left and cross the Marathon lane. By then the front runners were coming in and I had to cross them. I am SO sorry I had to cut you off, but there was NO porta potties on the other side.

That was the second stop of MANY stops after that. By the time I had reached the turn around at the El Cortez, I knew I was not doing any better, but getting worse. I walked over to a volunteer and asked for help and I was told where the next porta potty was and keep walking to keep warm. When I asked them to call for help, they just refused and sent me on my way.

I honestly don’t remember ever seeing a medical tent on this course, but I am told there was.

Then, I came up on the Stratosphere and saw good friend, Jill W. from Team in Challenge. She is one of the Coaches. I waved to her and she jumped out to help me. I told her to stay with her team, I will find myself some help. The look on her face is forever branded in my mind. I know she felt powerless on what to do for me.

By the time I got to Sahara, I stopped at a Police Car and asked for help. I was once again instructed by the volunteer and police officer to use the porta potty and keep walking to stay warm.

I was hoping and praying I could find my husband but I was sure by now he had passed me.

Came up on every porta potty and body explosions continued. I ran into at least 3 casinos to use their bathroom. Running back on the course and seeing porta pottys with BARRIERS in front of them – what was that for?

I was taking water from every aid station, in the hopes I wouldn’t dehydrate (but drinking water provided by a fire hydrant isn’t the best for a stomach issue, now is it?)

Of course, since I was walking – from Mile 2 on, the water stations were already being broken down on after the turn around. I knew I was slow, but I knew I would finish within the time limit of 4 hrs. There is NO excuse for running out of water. None. I find it ironic that RnR has big as they are can’t get a water supply sponsor? Look at other race organizers. Most of them do get water sponsors,why not RnR?

As I came up on Mile 11 – I thought about asking for help again, but after being turned away 2 times – my mind went into “why bother” mode.

The reality is, I thought I was going to die. Not kidding. I was scared beyond comprehension. I was horribly cold. Long sleeved shirt & arm sleeves, leggings, ear warmer and gloves weren’t enough. I knew my body temp was rapidly dropping.

As I came up on the Luxor – my body decided to revolt in another way – vomiting began. Then, and ONLY then did anyone offer to help me. After several minutes of hurdling in a bush, I was offered some water and I decided I only had 1 mile to go. At that time, I can get some medical attention. That was my only motivation to finish. To get warmth and help.

Back in 2005 when Devine Racing controlled the race. I was part of the setup of the medical tents and team. We had it ALL. Pain relievers, IV’s, hot water, cold water, blankets. We had our own Triage at the Finish Line. I assumed it would be the same this year. I was SO WRONG!

I crossed the finish line at 3:20 – that shows you how slow I was. Remember, I just finished a 1:44 Half Marathon, a month prior.

I immediately went to the medical tent. I was given a blanket and told to sit in front of the heater. The Aid told me I was certainly suffering from hypothermia. He gave me a salt packet and then asked someone to bring me HOT water. The other aid brought me cold/lukewarm water. I said, “excuse me, but this isn’t hot, this isn’t going to help me at all with my hypothermia” She said, “this is all we got!” and walked away from me.

I was disregarded; I was left alone – as they attended to someone who had a bad hip/ITB. I am in a life threatening situation and I was left alone and told they could do nothing for me. I was not even asked if I needed an ambulance. Nothing.

My mind went to one thing, find my husband. He had his cell phone in my gear check bag. I had no way of knowing how I would find him. I made my way through the post-race crowds and felt like I was back in the Expo. 20K more racers and less room = that’s another great idea!

I started to make my way to the hotel and two people came up behind me and helped me in. I have no idea who they were, but at least they cared enough to help me.

I then started going towards the Gear Check. I am thinking, eventually my husband will try to find me and hopefully he will come to Gear Check. I had BRIGHT YELLOW blanket. So, I made the decision to put the blanket on the ground and lay on it. I am hoping he will see the bright yellow and then notice me.

I pulled out my cell phone and tried my best to text some friends to help me find my husband. As luck would have it, one of our good family friends was also in gear check and came to my aid. I was so weak I could not sit up and vomiting kept coming. Luckily, they were able to bring me some hot tea. The first time I had anything warm in hours.

Finally, my husband called. He used someone else’s phone to call me. He was by my side in a matter of minutes.

At first, all I wanted was to go home. Then, reality set in and I knew I needed to go to the hospital.

The RnRLV Red Shirt Medic team was worthless. They did nothing. I will give credit to a Medic who at least offered me a Bagel and Banana. But once again, I asked for something warm to drink and I was given cold water. Who are training these volunteers? It was very very obvious I was ill.

Laying on the cold concrete I looked around and couldn’t help by notice the other runners. I have never seen such a negative atmosphere after a race. It was not happy, no sense of accomplishment. All I could hear was complaints and complaints. Seeing people getting sick around me and the Medics doing nothing but “want us to call an ambulance?” Why not offer people some assistance! Or least to offer to walk them to the bathroom.

When the medics finally arrived for me, I was told that they have never seen anything so poorly run and blatant disregard for the racers safety.

It’s 40 degrees in the Desert winter NIGHT and they didn’t have heaters at the finish? But oh yes, they did have them at the VIP booth for special guests at the Start Line. The medics shared their disgust with me and my husband several times at this entire race event.

Then, the ambulance comes and tells me the same thing. When I tell them about my issues with the lack of care in the medical tent post-race, they informed me they are only set up for orthopedic injuries. Again, HOW STUPID is this? It’s the WINTER – did not anyone think that even just ONE runner would be suffering from hypothermia? I am sure they did think of it but I am sure the extra bucks to put Hot Water outlets in the medical tent was too costly, right?

I spent the night in the hospital with lots of IV’s and feeling sick. Monday (as also today) I am still on bed rest. I spent a lot of my day, yesterday – reading all the complaints on the FB page. That is what angers me more. I think I could have handled my disappointment a lot better if I was the only one, I wasn’t. To think that people think this is how the city of Las Vegas treats our guests? I am angry.

I want to see RnR held accountable for this disaster. Oh yes, it was an “economic success” – but at what cost? What is it going to take for the City of Las Vegas to realize this is a death trap waiting to happen.

And they want to increase it to 61K for next year? They are inept, incompetent and incapable of hosting such an event. It is of my opinion, that the sponsors should remove themselves; RnR should not be issued a permit to host another event. This event will hurt us economically, as most racers are NOT coming back for next year and they were travelers.

Do I hold RnR responsible for me being sick? Not at all. But, I do hold them responsible for their lack of organization, lack of crowd control and lack of care to ensure our basic safety during the course and post-race.

Edit: 12/09/11 When I initially wrote this race recap, I had NO idea the magnitude and numbers of those getting sick with vomiting and stomach cramps. I have reviewed the race course map (first time, since race day) - and my stomach cramps started after 4 water stops at Mile 6 - at least an hour into the course. Note: I did not have PAIN nor CRAMPS in the beginning of the race. The PAIN, CRAMPS and VOMITING started after the water stations. Las Vegas Health District has launched in investigation to the cause of all of our illnesses. I am now of the belief that the frightening pain and vomiting at the later part of my race experience was caused by the aid stations. RnR was not responsible for my pre race nerves, but something made me significantly worse throughout the night.

What made me and thousands of others so sick? I have no idea. It could have been a bug. I am wondering if it is something we sampled at the Expo.

My family and I all had the same samples and none of them got sick. Except I drank the low-sugar Muscle Milk. Too many racers were sick, there is something seriously wrong. However, RnR unwillingness to provide the basic of care is their fault.

In addition, my husband told me that he saw a girl throwing up about 10 feet from a Medical Station on the course. He ran over to her and asked if she needed help. She did. Husband walked to the Medical Aids and told them to help her. Guess what their reply was? “can she walk over here so we can help her?” My husband said, “No she can’t! That’s why you need to help her!”

When I worked the medical team during the Devine Racing – we were given very clear instructions on what to do for the racers. We had no limits to the care we could provide. Devine Racing genuinely cared about the racer safety and it showed. They provided us all the resources we need to ensure a racer was safe. I would be curious to see what RnR communicates to their “medical team”. I am going to guess it isn’t much, if anything.

I will never, ever run any RnR event. I will not coat the pockets of those greedy mongers. They have shamed my city; they have embarrassed the sponsors and hurting a charity. I am not alone – a strong boycott is already taking place.

I believe there needs to be more. Sponsorships need to be pulled and again, their permit needs to be denied. Human life and safety should not be endangered for the greed of an “economic success”.

What is RnR’s response to all of this? They issued a lame statement yesterday “apologizing for the inconvenience”. That is not acceptable and goes to further show they cannot be trusted. They may promise to make changes, but they won’t. I suspect they will start CHARGING for aid stations or using the porta pottys. If they can make a buck off of it, they will do it.

For those who wish to make their opinions heard - here are the contact links for those who need to hear your voice:

Zappos.com
https://secure-www.zappos.com/contact

CCFA
http://www.ccfa.org/contact/?TMI=5

City of Las Vegas Public Works Permits
http://www.clarkcountynv.gov/depts/public_works/Pages/ContactUs.aspx

Fire Code Violations
http://www.clarkcountynv.gov/Depts/development_services/Pages/Complaints.aspx

Las Vegas Convention & Tourism
http://www.visitlasvegas.com/contactus/

I hope all is recovering from the experience and I am so sorry you were treated so poorly in my city. RnR is not a reflection on how we treat our guests. We hope you will come back, but just not for RnRLV. Spend your race monies elsewhere, but not with RnR, anywhere. If this happens in Vegas, it will happen in another city.

If changes are not made, there will be multiple deaths in coming years all in the name of a economic success.

(c) C. Ragsdale 2011
___________________
Celebrate Your Finish,

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

My Thanks to the Running Community

2011-12-01T16:21:00.000-08:00

As many who have run the Vegas races, we have spent the last week in reflection and "wow, it's been a year already?"

I could never express the bucket of emotions I feel right now, knowing that within a few short days I will return to where it all began, the Vegas Half.

I am proud to welcome all of you to our wonderful city. I am proud to know that 44K people will run The Strip and you WILL inspire many on the sidelines. There will be people who will take up a healthier lifestyle because they see YOU run this race.

While this past year has been a roller coaster of happenings, there is one constant in my life - and that is the love, support and encouragement of the running community.

You held me up in my darkest of hours this past Spring when we gave Ladybug her final rest.

You cheered me on as I came back to the race course after an injury.

You guided me and gave me insight, even in my silliest of questions.

You were there when I crossed that finish line at my first sub2 Half Marathon.

You will be there with me as I cross the Finish Line in Vegas, again.

Above all else, you were there for me, everyday - every step of the way - so I could return to Vegas - when there were times I thought I wouldn't make it.

From the bottom of my heart - down to the soles of my running shoes, I thank each of you for embracing my journey and sharing the experiences with me.

I am blessed to be witness to your journey and to see what great things lie ahead for all of you.

See you at the Start - and then the Finish.

Time to ROCK!

(c) C. Ragsdale 2011
___________________
Celebrate Your Finish,

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

CHAR SHARES Are Your Goals Too Big? || Most Likely They Are

2011-11-30T14:43:00.000-08:00

Not too long ago I had a phone call from a prospective client. She shared with me her goals about participating in an Ironman competition within a year.

My mind thinks "Ironman? Wow, this gal must be in shape to be training for an Ironman!"

Then, I hear she has never even RAN a 5K, 10K or even a Half Marathon. LOTS of walking, though.

Huh????

I am ALL about going out to a race and FINISHING. Sometimes just the finish is the prize, isn't it?

However, when we set goals, we MUST, MUST, MUST be realistic in our time, our resources and our fitness levels. We cannot predict where we will be in a year or even 5 years. We can only train in the HOPES to achieve those goals. We never know if we will achieve them or not.

But, I caution anyone who has such lofty goals and have not even mastered the simplest of athletic achievements. They are set up for injury, burn out and stress.

The Ironman will always be there. Full and Half Marathon's are always there. Your training must match what you can do today, not in where you want to be in a year or 2 years.

When I started training for the Vegas Half in 2010. I had one goal: to finish.

So, I trained...LOTS of walking and some running to get me to 13.1 miles. But, I could often only walk/run for 5 miles, at the most. As my fitness increased, I ran more and walked less. Never loosing sight of the goal - to FINISH, but I was always realistic on my speed and time. For me, it would of been unrealistic for me to train for a Full Marathon in 7 months, with no prior training.

I trained to sub2 at the Laughlin Half Marathon. I was REALLY close to that pace. I mean seconds away from that pace. It is also the race I suffered a hip blow out. Life changer. I had set my goals too high. I wasn't ready.

So, I spent the next few months, getting ready.

LOTS of 5k & 10k races and a few Half Marathons. When I finally did sub2, I knew I was ready and I did it, and the next week two with another sub2 PR. I would of LOVED to sub2 at ET or Twilight. But, my body wasn't ready and I didn't push myself to try to do it. When my body was ready, it let me know on the course. All I could do is do my training.

My body was in control, not my ego.

Set your goals - but remember, you only have one body. Train for your own race, but don't kill yourself in the process and be mindful of what you can and cannot do.

Not everyone qualifies for Boston on their first Marathon and certainly a first-time 5ker isn't going to set their sights on Boston, if they are smart.

Dream Big, but try to stay on this Planet. Otherwise, you will be discouraged before you even began.

Where is that person who I spoke with? From what I hear, she is still struggling with her training and having too lofty of goals. I believe if she would just step back and enjoy the fitness level where she is now and train from there, she would feel a whole lot better and enjoy the sport more, and soon be an Ironman.

What are your thoughts? Have you set too high of goals to come crashing down or injured?

(c) C. Ragsdale 2011
___________________
Celebrate Your Finish,

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

How Many of You Mental Taper Before a Race?

2011-11-29T10:00:00.000-08:00

For those who have run at least one endurance race - we know about taper. There is more debate about when to taper, how to taper vs the barefoot movement.

This blog article isn't about what to eat, when to run or how much. But, I am going to discuss a topic that is rarely discussed, if ever

Mental Tapering before a big race.

We say it over and over again. Racing is 90% mental. It is the mental fortitude that gets us to lat last mile or so in sheer pain, can't breathe - just to break a PR or get on that podium. I have been there a few times and the old "you can't do this" thoughts come creeping back to me around the last mile. It's a fight I always intend to win.

Your brain is a muscle that must be exercised to learn how to push through those moments of wanting to quit.

So...when you are in physical taper - what do you do to rest your mind? Or do you even think about resting your mind?

Like most racers - this is probably you the night before your race

1. Get your gear ready
2. You double check the gear
3. You triple check your gear (is my chip attached to my shoe?)
4. You go to bed, and you can't sleep - so you get up and check your gear again
5. You still can't sleep so you lay in bed, visualizing your race course.
6. When you do eventually fall asleep - you wake up...often mentally exhausted

Why is that?

The reason you are tired is you have already run your race in your brain! By running through the race in your head the night before - over and and over, your race is already done.

Next time you prepare for a race - find a way to turn off the mind when you go to bed.

Read a book, watch TV, stretch, listen to music - just don't lay in bed and think about every step of your race. I will often do crossword puzzles, read an inspiring book or watch 'Spirit of the Marathon' DVD before I go to bed.

Just as you ensure your legs are rested before a race - make sure your brain is rested, too. Wake up with a SMILE. Keep your brain refreshed and relaxed.

Don't run your race in your head, the night before - you will need your mental power when you run the real deal.

(c) C. Ragsdale 2011
___________________
Celebrate Your Finish,

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

The Plight of Not Having Runners Legs (or Butt)

2011-11-28T10:26:00.000-08:00

As runners, we often discuss the conversations, the critiques we receive from our non-running friends and family.

When I meet someone knew - and in the conversation IF I happen to mention I am a long distance runner - something ALWAYS happens

They look....

at my legs

Every time - their eyes work their way DOWN.

I have long legs, but they are FAR from the elite athletic looking legs. At 5'8" and 125lbs, I am quite "hippy" and have had lifelong saddlebags, cellulite-filled butt - no matter how much I work, diet or run. Oh well. It's just part of my DNA, I guess.

These are the legs I dream of (which won't happen)

Yet, I find it quite annoying that male or female immediately looks at my legs! I could wearing a skirt/dress or pants - they still look at my legs!

"HELLO, I am up here!" is what I want to say

What are they thinking when they look down THERE

"Gee, she doesn't look like a Marathoner!"
"Her butt doesn't look like a runner's butt?"
"I bet she has really ugly legs"

Okay non-running peeps - tell me, WHAT are you LOOKING AT?

Inquiring running minds, wants to know!

(c) C. Ragsdale 2011
___________________
Celebrate Your Finish,

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

RACE REPORT: LVTC 12K | My 50th Birthday Race

2011-11-26T13:57:00.000-08:00

So, this is what 50 yrs old feels like?

It feels AWESOME!

I woke up this morning with a real scratchy throat. I popped a few lozenges and I was good to go. Ankle & shin were feeling tight, but much better than they were a few days ago.

As I continued to get ready - my family called for me to come downstairs. I was met at the bottom of my stairs with smiling husband, kids, hyper dogs and this cake:

Then, my kids gave me this gift. Can you tell they love and miss Ladybug too? Yes, they picked this and bought this with their own money. No help from Daddy, whatsoever.

We headed off to the LVTC "Run Your Turkey Off" 12K at Sunrise Picnic area. Hubby and youngest son were going to run the 2 mile, while my oldest decided he wanted to "guard the backpack" (aka "I don't want to run, Mom!")

Here is a picture of the picnic area

After arriving, fellow runner, Giovanni and his family arrived. It was his son's FIRST-EVER race. How special! Another reason to celebrate race day.

Here is the Ladybug Brigade (me and my family) pre-race (we are all dressed in purple)

It was cold and breezy. Oh joy. But the sun came out and started warm up quickly. I was armed and ready with my purple accessories (see below). Headband, Knee High socks, Gloves, Purple Nail polish and even a Purple Gel (PowerBar Berry Blast)

A good friend, Sheina showed up (all dressed in purple!). We have not seen each other in over 8 months, so it was so special to see her. We decided to run together. She is such a brave soul. She is coming off an injury and still is working her way back, but yet - she came out to run this race.

Sheina and I started at a pace of between 9:30-1045 pace. I enjoyed chatting with her. It was a good distraction from the bland little trail we were running on.

Around the Mile 6 Marker, Sheina wanted to slow it down (injury recovery - she is such a smart runner) and I went onto the finish at as good as sprint as I good (small speedwork time - I was not looking for any particular finish time, trust me).

Looking at my Garmin splits for the last 1.5+ miles I was at a 6:52-7:30 pace. That probably was a little too much for me, this close to Vegas. My Finish Time was around 1:15, I think.

As I came up to the Finish Line - I saw my sons holding a "Happy Birthday" sign. See below

Here is me coming into the Finish Line, my first race as a 50 yr old. Sorry it's a little distorted, I look quite "squishy"

As I crossed, my husband informed me that he and my son took 3rd place in their Age Divisions. This was my husband's FIRST-ever running Award. That just made my day!

THEN...I was greeted by a friend with a wonderful Cherry Cake.

We waited around for the Awards, and I earned 2nd place in my Age Division. And as a surprise, the entire crowd broke out in a "Happy Birthday" song.

Talk about feeling special!

Here is a picture of me and Sheina, post race. Can you believe I found another runner who is taller than me?

Here we are with our Age Division ribbons (son has sun in his eyes)

I couldn't think of any other way to spend my birthday AM. Running with my family and friends. Thank you all for making it so special.

What am I doing the rest of the day/weekend? We have some shopping to...we have this little race with 44K friends next weekend.

Have you ever had a Birthday Run/Race? Please share your story.....

(c) C. Ragsdale 2011
___________________
Celebrate Your Finish,

Charlene L. Ragsdale - Las Vegas, NV
Certified Sports Nutritionist, Running Coach & Public Speaker
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