When Pain Becomes an Injury. What Next?

By Jessica Green

Returning to running after pregnancy is hard . . . even 8 months postpartum. Pregnancy is one of many things that can seriously throw your body out of whack. Don't let life events damage your running career long term. Take control and see someone before it's too late.

If you're reading this, then chances are you enjoy running and you have a long term goal to run for the rest of your life. I share that long term goal with you, but over the last few months I've been wondering why my body feels like a 55 year old body rather than a 35 year old body.  More specifically, I was afraid to try new workout classes or do intense speed workouts for fear that sporadic aches and pains that I've been dealing with since the birth of my second daughter 8 months ago would manifest into full blown injuries.  And then it happened . . . I got injured after throwing caution to the wind and doing an intense stair workout.

After two weeks off from running, I felt new again, but deep down I knew my body wasn't whole. In reality it hasn't been whole since the birth of my first child almost 3 years ago. Despite a marathon PR 14 months after her birth, I've felt muscular imbalances and weaknesses since her arrival that didn't exist pre-pregnancy.  As time progressed, I began to wonder how these would effect me down the road. Unless I did something to address them, they would only get worse. I started worrying about how I will feel by the time I really am 55 and beyond? The answer wasn't pretty. 

The recent injury coupled with the same on again/off again aches and pains since my first childbirth led me to seek out a physical therapist this month who is as committed as I am to helping me fit the puzzle pieces of my body back together. To an outsider, I don't appear injured. I'm able to comfortably power up huge hills on the trails, complete interval workouts and enjoy long runs on the weekends. Dig a little deeper though and you will find major deficits in some areas of my legs and glutes as a result of compensation and lack of strength. As long as I don't do anything, the chances of more serious injuries and discomfort only increase down the road - and my body will feel older than it should!

The takeaway, if you find yourself with nagging aches and pains that don't necessarily stop you in your tracks, but do prevent you from engaging in certain activities or feeling 100%, then take some time to fix them! This doesn't mean you have to stop running. For me, this means making a plan with my physical therapist. I see her once a week - It's basically the same commitment as a weekly workout class.  I have had tremendous success with my physical therapists in the past for both rehabilitative work and preventative work. Good ones are worth every penny.

Don't have a physical therapist? Not all PT's are created equal. Ask around for recommendations and find one that you connect with. If you don't like the first one you go to, keep trying. You're not locked in. It took me a couple tries to find a new one after moving to Portland, OR from NYC and leaving my favorite PT behind. Yes, I miss you Erica Meloe!

I'm not necessarily thankful for my injury, but I am thankful that it inspired me to take control of my body and reminded me that the more I "enable" my imbalances and weaknesses the more I throw off my game and limit myself in the future. I'm also thankful for these two little rugrats despite the chaos they imparted on my body!

My new long term goal? To feel 35 when I'm 55, not the other way around!

Happy Earth Day!

Thank you, Earth, for giving us beauty and peacefulness on our runs. You inspire us to be mindful, appreciative of our health and ability to enjoy your wonders, and to continue setting new goals and taking on new challenges. We understand all too well that there's nothing better than recharging on one of your awesome trails. Thank you, Earth, for these trails that bring our runs (and worlds) to life and the water that sustains us and cools us down after them!

To all of you trail lovers out there, get out on your favorite trail today and take a second to truly embrace how lucky you are to be surrounded by such scenery.

With love and gratitude,

- The Hot Birds

Marathon Reflections

I completed my 12th maraton on Oct 5th. I use the word "completed" because I am thrilled to have finished it. I'm battling a weird hamstring injury, I moved and changed jobs about 6 weeks before the marathon. My mind was not in marathon mode! I wanted to attempt the race because you never know what's going to happen on marathon day. I set 3 goals and I told myself that it's okay if I don't finish -I didn't want to risk long term injury.

I spent the week before the race resting and icing. I foam rolled, I got a massage and I gave my hamstring a lot of TLC. It was feeling better but the nagging sensation didn't go away. I wasn't sure my hamstring would last 26.2 miles.

Race morning arrived and my friend and I got to the start, hugged and wished each other luck. This is the first race I've ever started thinking I might have to bail out. I hooked up with the 3:30 pace group and hoped to hang on to that time. My training runs put me at a faster time but my leg wasn't making it through long distances so I decided to back off early.

I felt good until mile 11.5. At that point, we got stopped by a train (yup! only in Portland, Oregon will your race be stopped by a train!) and then began a slow, gradual hill. It's one of those where you don't quite realize you are on a hill until you see it on a map. My hamstring did what it had been doing at mile mile 15-18 in my long runs - just kinda stopped working. It doesn't seize up, cramp or feel sore; it feels like I'm running in mud.

At this point, I didn't think I was going to finish. I kept giving myself distance goals - just get to the bridge and then you can stop; just get to mile 18 and you can stop. Just get to mile 21. Jessica jumped in with me at mile 21 and helped me push through those last 5 miles. They were slow but i kept plugging along. I had to let go of my ego and say, I'm happy and proud to finish this marathon - regardless of my time.

The fans, especially my fans, motivated me and helped keep me going. I am so happy that I finished; that I didn't quit and kept plugging along. In my situation, I knew my hamstring and the sensation well enough to know that I wasn't causing more damage. If I felt that I was going to strain my hamstring and cause more damage, I would have stopped. Having support and "coaches" surrounding me with encouraging words helped push me through my mental barriers of "I can't keep going".

I learned a lot more from this marathon than the marathons when I BQ'd or PR'd. I learned that it's okay to change your goals and sometimes a finish is the best thing you could have ever imagined.

Interview with a Runner

Anna Geiger knows how to work up a sweat in a spin class, a barre3 class or during a dance routine. She claimed she wasn't a runner yet she created the 3 Stripe Sisters running club at adidas and motivated over 75 women to run the Shamrock race this past spring. She started training with the group and now she's set her sights on a half marathon in July. We know she'll rock it!

When did you start running?
I have danced/cheered my whole life and only recently fell in love with running. I started a women's running group at adidas "3-Stripe Sisters" to help train for the Shamrock 8k and have been keeping up since then. The group of girls I work with are phenomenal runners and inspire, challenge and encourage me everyday.

Who or what inspires you to run?
Meghan Reynolds, Natalie Budge & Liz Oldenburg - my 3-Stripe Sisters, those amazing runners I have the privilege of working with everyday at adidas.

What is your favorite running route? Why?
A good loop around the waterfront is my go-to route and always a great choice. I also love to run up Terwilliger in SW Portland. You can't beat the view and it always feels great getting to the top.

Favorite post-run meal?
Banana! I also usually chug a coconut water immediately after.

Best piece of running advice?
Make sure you take a day to rest and let your body recover. AND don't forget to foam roll!

Are you running for fun or sport?
I'm running for fun, to stay in shape, clear my mind and connect with other athletic females in Portland. I'm currently training for my first half marathon.

Who would you love to run with (doesn't have to be a runner)?
My girls. It's always great to catch up over a run and get a great workout in at the same time.

Favorite way to sweat other than run? 
I love to dance. You can find me dancing just about anywhere. It's always a lot of fun and you get a great workout (Anna's the Head Coach at University of Portland Cheer & Dance so she also knows what she's doing!). 

Interview with a Runner

This week's runner, Nikki Summer, can thank her dad next week on Father's Day for the gift of running! We LOVE her story about starting to run and also wish we could run with Tina and Amy. Nikki lives in Brooklyn and works at Etsy. Her beautiful, hilarious, awesome 18-month-old son loves going for runs with her in the jogging stroller. She's been in NYC for 14 years, but it still always feels new to her.

When did you start running?
When I was growing up, my dad was a runner. He would take me with him on short runs and log it in his journal (“Nikki ran with me today, good speed and endurance.”). I felt really cool, and it was this great father-daughter bonding time that I still remember well. I’ve been running off and on since. Running is my “me” time; it’s my mental therapy. I go kind of crazy when I can’t run. Going for a run also always reminds me why I love New York. An early morning NYC run before the city really wakes up -- brilliant.

Who or what inspires you to run?
My dad. He doesn’t run anymore, but now he’s a cyclist and is always doing century rides and other races. I hope I’m that active when I’m in my 60s, and I hope I can set that example for my son too.

What is your favorite running route? Why?
Any time I can get out of the city and run in the country I’m in heaven. Otherwise, my regular route along Brooklyn Bridge Park is hard to beat with views of the Brooklyn Bridge, Manhattan and the Statue of Liberty. If my son’s with me, we’ll end our run at a playground so he can get some exercise in too.

Favorite post-run meal?
I’d love to say something healthy like a protein shake or a banana, but honestly, a cheeseburger and a cold beer treat me right after a long run.

Best piece of running advice?
So many inspirational words of advice! But the most practical piece of advice was to use A+D diaper ointment for chafing. Super sexy, I know, but it works way better for me than any other anti-chafing stuff. A total lifesaver.

Are you running for fun or sport?
Mostly for fun, although I like to do a race occasionally to keep me motivated.

Who would you love to run with (doesn't have to be a runner)?
Tina Fey and Amy Poehler. How fun would that be?!

Favorite way to sweat other than run? 
Swimming, hiking. Anything that can get me outside and out of my headspace for a bit.

Happy National Running Day

By Jessica Green

Since 2009, the first Wednesday in June has been declared National Running Day. With the purpose behind the national call out being an opportunity for runners everywhere to "declare their passion for running." As a "passionate" runner myself, you can guarantee I'll be out there today declaring my passion and celebrating my relationship with the sport and love for hill running by participating in a trail race that's part of the Portland Trail Series.  

As a coach, it's our clients who continue to inspire me day in and day out and remind me that there a million and one ways to be passionate about running. As a result, I'd like to take this day to celebrate each and every one of our clients' accomplishments, however big and small. For some it's just getting out there and putting one foot in front of the other while others have PR'd marathons and overcome major injuries.  Whatever it is, each success is driven by some type of passion for running and we are so honored to be a part of it! 

So, today (and every day), remember that running can be a social outlet or a solitary, restorative activity. It can be the hardest thing you'll ever do or a nice casual break from the daily grind. Running encourages weight loss, a healthy mind, and personal accomplishments at any age. Running connects you with nature or the city you live within or are visiting. A run sweats out the toxins you consumed the day before and it's an excuse to walk around in workout clothes for half the day. Running makes us stronger and gives us that sore feeling we've learned to love. Running is whatever you decide you want it to be. Now is the time to define exactly what that is  . . . or is it? You decide! Either way, get out and run today . . . and don't forget your strength work!

Interview with a Runner

2014 is the year of running for this week's runner, Maria Malta. Maria sucessfully completed her first half marathon this spring (one of our favorites - the Brooklyn Half!) and is gearing up for her first marathon with the NYC Marathon on her plate this fall.  Both are local races for Maria who lives in Manhattan with her husband, Steve, where she is a publicist for Legacy Recordings/SONY Music. In addition to running, she enjoys listening to music, traveling to interesting destinations, discovering new restaurants, reading, and tuning into her favorite TV shows. Congratulations to Maria on her first half and we are excited to watch her cross the marathon finish line this fall in Central Park!

When did you start running?
I started running seriously only within the last two years. Running became an outgrowth of my overall cardio workouts (boxing, cycling, elliptical, etc.).

Who or what inspires you to run?
My Father inspires me when I run. I often think of him when I am hitting a challenging hill, or feel like my tank is out of gas. He played college football and enjoyed sports, but his age and health issues prevent him from being active.

What is your favorite running route? Why?
Rain or shine, Hudson River Park; there is something serene about running along the waterfront.

Favorite post-run meal?
I enjoy a bowl of Bear Naked granola, with bananas, blueberries, strawberries and soy milk.

Best piece of running advice?
Rest days are important. It’s really hard for me not to work out, but I realize when I am rested I have better runs. The foam roller is your friend, and breathe-it’s not important if you breathe through your nose or mouth-just do it!

Are you running for fun or sport?
I enjoy running for fun/workout, as well as races.

Who would you love to run with (doesn't have to be a runner)?
I prefer to run solo. It allows me stay focused and tuned into my body and it’s easier to clear my head if I run on my own.

Favorite way to sweat other than run? 
Any type of cardio, elliptical, cycling, rowing, I really need to feel like I’ve worked out. To keep everything in alignment and to get a good stretch, I practice Iyengar Yoga.

An Apple a Day . . .

By Jessica Green

"An apple a day keeps the doctor away." The same can be said for a strength move a day for runners. Each week I preach about getting out there and doing your strength work and for the last two months I've been listening. It's made a difference. My lower back no longer aches from time to time and my hamstring doesn't feel as tight. I attribute a large part of this to my commitment to some type of strength work almost every day of the week. 

What does this look like? In our training plans we often provide suggested strength routines for both core and lower body. These routines typically take 10-15 minutes to complete. That kind of time can be difficult to carve out of our busy lives day in and day out. What's important though is trying to - or at least remembering to think about strength training on a regular basis.  For myself, this means getting down on the ground and actually doing something on a daily basis. On some days, it's only one series of planks/side planks/planks, but on other days it turns into a full blown 20-minute routine. Sometimes I'm in my pj's and other times a sports bra. No matter what it feels great to know that I've done something. The biggest benefit - I stuck to my routine and didn't let another day pass without some sort of strength.

Imagine going a week or even two without running . . . not good, right? Well, the same should be felt for two weeks of no strength.  If you're looking for one move to get you through tonight, start with bridges with knee folds.  They are great for pelvis stability, glute and hamstring strength and help prevent IT band issues. 

Lie on your back with your hands at your sides and bend your legs to bring your feet flat on the ground and about a hands length away from your buttocks. Raise your hips by firing your glutes and driving your heels into the ground. Lift up until you create a straight line from your hips to the knees. Maintain this position by firing the glutes and not flexing the lumbar spine.

Once in bridge position, alternate bringing each knee up towards your chest keeping the leg bent at a 90 degree angle. As you raise and lower each leg, keep the pelvis steady and avoid rocking back and forth. Press your arms down into the ground with your palms facing down to help keep you stable. Continue alternating knee folds for 30-60 seconds. Repeat 2x.

Interview with a Runner

Sometimes the best inspiration comes from hearing what inspires others. This week's runner, Jenna Horne, is one of those examples. We got to know Jenna through her dedicated training and involvement with Team Fox last fall. Jenna lives on the North Shore of Massachusetts with her husband and their two (very) fluffy cats. She works in the Wedding & Events industry and loves all things party planning, so it's no surprise that her most recent obsessions include DIY projects in their new home and her veggie garden as well as local craft beer (she loves checking out breweries in New England and has even dabbled a little in home-brewing). I think we know what Jenna will be drinking at the finish after her next race!

When did you start running?
I started running about 4 years ago as a way to get in shape. I’ve never been one to enjoy working out in a gym so running was a great way to get moving without being stuck inside. I ran my first 5k in 2011 and then a few months later I completed my first half marathon. Most recently I completed two marathons (New York and Boston) in the past 6 months. I'm totally hooked and can't wait for my next marathon!

Who or what inspires you to run?
My sister, Lauren, first inspired me to run. I watched her & my brother-in-law complete the Chicago Marathon in 2010 and it was so inspirational! After that I had so much more respect for running—especially marathon running. Two years later I watched her complete the Boston Marathon in 90+ degree weather. That proved to me that running a marathon is so much more than just logging miles; it’s about setting a personal goal, committing to it, and accomplishing it. Lauren is the reason I became interested in distance running. However, it was my Uncle Frank’s resolve to achieve anything while living with Parkinson’s Disease that made me want to run for my 1st marathon with Team Fox this past November. It was so amazing to have my whole family in NYC to cheer me on—especially the two people who have inspired me the most! Seeing them on the sidelines that day was a great reminder of why I love running.

What is your favorite running route? Why?
My favorite place to run is along the back shore in Gloucester, MA. I found the perfect 7 mile run right along the water. You get a nice breeze and a beautiful view- nothing better!

Favorite post-run meal?
Anything that is accompanied with a good beer.

Best piece of running advice?
Listen to your body. It's so important to be in-tune with your body and its limitations. A great piece of advice from my friend Brittney who is also a runner and NYC marathon finisher!

Are you running for fun or sport?
I run for fun and the sense of accomplishment. Growing up I was never really athletic. I love that running is something you can do at your own pace and for your own reasons.

Who would you love to run with (doesn't have to be a runner)?
I would love to run with Shalane Flanagan because she’s a hometown hero on the North Shore of Massachusetts and I’d love to get advice from her.

Favorite way to sweat other than run? 
I love to swim. Not only is it a great way to cross-train because it’s low impact on your body, but the water is also so calming.

Interview with a Runner

Meet Andrew Saunders. He lives in Brooklyn, NY and his apartment looked over the original yellow Hot Bird BBQ sign! Andrew works in finance and recently started his own firm to help hedge funds raise capital.  He is married to his lovely, uber talented wife, Valerie, and they have two kids – Phoebe (10) and Evan (7). Andrew grew up in Wisconsin and is an avid Packer fan. He also PR'd Big Sur Marathon last month beating his previous marathon best by 13 minutes!

When did you start running?
After a few failed gym attempts where I put down the down payment, paid the monthly fee…and never went. I decided to explore this large expanse of green across the street…Prospect Park. I was 39 (now 42) when I started running with any degree of seriousness. It started with a casual conversation with a parent of one of Phoebe’s friends. We met on Saturday morning and 3 miles became 5 miles became 6 miles became a half marathon became a full marathon. Rob and I have run 3 marathons together and have plans for many more.

Who or what inspires you to run?
I am not sure any one person inspired me to run, but having children makes you want to be around as long as possible to enjoy them. It also informed my workout time - I get up early so that when I get home from work I am there for them. Running in the morning provides me access to a very busy city when most people are still asleep and the streets are manageable. New York is all about limiting access and being up with fellow runners it feels like the city is ours.

What is your favorite running route? Why?
In preparation for Big Sur, which is quite hilly, I ran the bridges pretty consistently every morning. Over the Manhattan Bridge, through Chinatown, then back over the Brooklyn Bridge, through Brooklyn Heights and then back along the waterfront on the new Brooklyn Bridge Park. About 6 miles which has just amazing view and very few intersections. Usually the sun is rising as I cross the Brooklyn Bridge and it’s a great way to start the day.

Favorite post-run meal?
Kitchen sink omelet. Basically every vegetable we have in the fridge and a little cheddar cheese.

Best piece of running advice?
No more than 10% mileage increase a week.

Are you running for fun or sport?
Whatever is in between fun and sport probably best decribes my motivation. I am more serious about it than I used to be…to the point where I’ve changed my diet and hired a coach to help my form… but am under no delusion that I am ever going to win anything. I can’t say I am having a lot of fun when I am at the tail end of a marathon. But it feels good afterward.

Who would you love to run with (doesn't have to be a runner)?
Any USA national team soccer player. I have an early case of World Cup Fever.

Favorite way to sweat other than run? 
Playing basketball with my son, Evan.

Interview with a Runner

One reason we love working with Team Fox runners is because they are as dedicated to their running as they are to their cause.  This week's runner, Jeff Klein, ran the 2013 NYC Marathon with Team Fox and not only acheived his fundraising goal, but also his running goal. Jeff currently lives in Manhattan on the Upper East Side, has completed 7 marathons and is gearing up for a half ironman in June in Syracuse, NY! 

When did you start running?
I started running in high school to lose weight and stay in shape. I began long distance running in the past 2 years.

Who or what inspires you to run?
Myself, being out of shape. I wanted to lose weight and get fit.

What is your favorite running route? Why?
My favorite for long runs is up the West Side Highway. Anything that you avoid taxis and traffic lights are perfect for running in the city. Central Park (Kennedy Reservoir is awesome for short runs), East River (East River Track is awesome for speed work).

Favorite post-run meal?
Banana and chocolate milk for a regular run. A beer and a cheddar bacon cheeseburger burger after a marathon.

Best piece of running advice?
Listen and take care of your body. That means stretch and if you are in pain or don't think you should be running that day don't. No one knows your body better then you do. Don't let anyone doubt you either.

Are you running for fun or sport?
Fun, but it's a sport as well because you continue to challenge and push yourself.

Who would you love to run with (doesn't have to be a runner)?
Jay-Z and Beyonce could run next to me so I don't need to listen to music. Running side-by-side with Meb Keflezighi would be an incredible experience as well.

Favorite way to sweat other than run? 
Cycling. Peloton Cycling that just opened in Chelsea is my favorite place these days.

Strength Workout: Phone a Friend

By Jessica Green

Eight months have passed since I had my first child in August. For the last seven and half months, I attempted to do core work on a daily basis. I failed . . . miserably.  Finally, I phoned a friend for some serious accountabilty. My friend, like myself, gave birth to her son in August and had grand plans to do core work a couple times a week, but was struggling to make it actually happen. On our runs we discussed this problem regularly with myself frequently complaining that I had zero core support on the downhills or when trying to pick up the pace. Both of us have fall marathons on the calendar and believe very strongly about the value of proper strength before and during our training. So, it was time to get serious. For the last two weeks, it's worked and I've done my core work almost every night. 

I know that each week I present you with a new suggested strength exercise telling you it's as easy as one move a week. Well, sometimes we need more than a blog post telling us to do something. Sometimes we need a friend texting us in the middle of bathing our child that she just did her ab workout and it's time for you to do yours too. Perhaps it's the competitor in us that makes us do it. Or the real time reminder. Whatever it is, it's working! 

If you are struggling to make time for strength work (or any type of workout), then I challenge you to pair up with someone and start keeping tabs on each other this week. It works!

Interview with a Runner

This week's runner, Jerami Garcia Ramadan, chose one of the worst winters in history to start running and she perservered! Jerami was born and raised in AZ and is now constantly freezing in DC.  She is a Returned Peace Corps Volunteer (RPCV), married to a fellow RPCV she met while in Peace Corps who happens to be Jessica's cousin. She's the oldest of 8 and currently works for USDA's Food and Nutrition Service. Over the last 16 weeks Jerami has transformed herself into a true runner with sports bra chaffing, track workouts and 9+ mile runs to prove it. Cheer Jerami on this weekend in her first race ever - the Cherry Blossom Ten Mile Run in DC! You go girl! 

When did you start running?
I started running this past year as part of a 30 b4 30 goal list. Before I started, I'm pretty sure the last time I ran was when we were required for PE in high school. I've always wanted to get into running because I know it can be really good for you, but it's always been a struggle. By signing up for the Cherry Blossom 10- mile race here in DC and getting coaching from Hot Bird, I've been able to tap into some of my other motivating factors to get me out there!

Who or what inspires you to run?
I wish I had some sort of really noble inspiration like some of your other runners, but honestly I'm just trying to treat my body well. I'm really thankful for my health and don't want to take it for granted. I know there are a lot of people that would give anything to be able to throw on some shoes and take a run around their neighborhood without a second thought. I guess a big inspiration for running is my family. I'm always thinking about setting a good example for my siblings and my previously inactive lifestyle was not a good example.

What is your favorite running route? Why?
I don't really have a favorite running route yet. Anything that is close and doesn't require a lot of stopping (in the city can be hard). I really like running routes I've previously walked (b/c it obviously goes much faster) or that I've previously ran because I know what to expect. DC is all about running so there are a lot of great spots around that I'll explore when the weather stops being my worst enemy.

Favorite post-run meal?
It's funny because I think the only times in my life when I am not hungry are when I am asleep or right after a run. I do try to drink a green smoothie or some protein powder with nut milk when I get home, but I usually just eat whatever we are having for dinner later that evening. I do make sure to go out to one of my favorite restaurants on my long run days.

Best piece of running advice?
Um, everything Jessica tells me. Seriously though, it's so nice not having to sift through the massive amount of information out there on how to run properly or how to train for a race. I constantly get feedback on specific things that I am having trouble with as a new runner.

Are you running for fun or sport?
Neither? Signing up for the race was more about having a tangible date to work toward and I don't think I can call running "fun" just yet. Ask me in two week after my race.

Who would you love to run with and why (doesn't have to be a runner)? 
I'm pretty happy with my current running buddy, my husband. But I would love to run with my sisters (all teenagers). I miss them so much and their energy would definitely keep me on my toes.

Favorite way to sweat other than run? 
I'm a huge fan of Jillian Michael's videos - so convenient and they really make you work. I also love bikram yoga, but I don't get out to a yoga studio to do it very often.

Interview with a Runner

This week's runner is one of the most enthusiastic runners we've ever met.  We met Juliane Smoker while she was training for the 2013 Chicago Marathon with Team Fox in honor of her father. Juliane currently lives in Overland Park, Kansas where she works as a nurse at her new job in the operating room at St. Joseph Medical Center in Kansas City, MO. She's pretty sure that she is the one and only Juliane Smoker ever and enjoys the perks of her last name in the running environment after someone yelled after her during a trail run, "See, I told you you'd smoke me Smoker!" Find out what else Juliane loves about all things running - there's a lot!

When did you start running?
I started running, and really running, when I was in nursing school doing an accelerated track program to earn my BSN. Fortunately where I have lived in the Kansas City area, I have always been blessed with great trail systems usually within a quarter mile access. Running seemed like it would be a convenient way to get moving, be outside and just “be.” I found all that and more. I found my strength and determination an outlet. I found a hidden community of people I passed on the trails that I felt connected to, even though I didn’t know anything about them or who they were, just seeing them regularly there. I found that whether I was happy, sad, frustrated, nervous or even had a headache, running always magically was an option that left me feeling better and in good spirits. Oh, and I’ve also found humor. Yes, wedgies, chaffing, fraken-walking, GI issues, farmers blows, etc.

Who or what inspires you to run?
The ability I have to run in itself inspires me to run. My mom used to run when I was younger, but a drunk driver took that ability away from her.  To this day she has a permanently broken ankle with no cartilage between the bones. My dad never ran, and being diagnosed with early onset Parkinson’s Disease at age 40, his ability to even walk was compromised. Running the Bank of America Chicago Marathon in October 2013 with the Michael J Fox Foundation in honor of my dad was something I am so proud to have accomplished and was very emotional for me! Hot Bird Running provided me with a great deal of support during my training for that marathon which I am very thankful for!

What is your favorite running route? Why?
I don’t have a favorite running route. I just run where I am planted :) But I do find that, once planted, I will establish route options for myself. That I tend to then re-run but not the same way everyday. I love going places and running and exploring. Running helps with critical thinking skills because when you run in a new place you have to make decisions about where to turn next, encounter hills you don’t know are how high, and avoid that big puddle, ice patches etc.

Favorite post-run meal?
I love food! But usually, I focus more on strategy for what I eat before the run. My go to there would be a half banana, egg whites, toast and coffee. Afterwards I listen to my gut! But, in general, I like to keep it well rounded with a definite emphasis on protein. After I ran my first full marathon I went to Kansas City’s famous Oklahoma Joe’s for some good old BBQ.

Best piece of running advice?
Don’t do too much too soon, too hard, too fast. That’s how I got a stress fracture in my right tibia. It was a sad 4 weeks of non-weight-bearing on that leg and using crutches!

Are you running for fun or sport?
I run mostly for fun 65% of the time. But when it comes to setting my sights on a marathon or PR I am all about being hardcore. I attempted to do my first ever trail run February 8th this year in the worst snow Kansas City had this winter. I was all about the research of gear, the route, topography and screwing my shoes to train!

Who would you love to run with and why (doesn't have to be a runner)? 
My mom. I think she misses it, and we’d have fun laughing at each other.

Favorite way to sweat other than run? 
I like to do classes at my local gym, primarily one called “total conditioning”.

Interview with a Runner

We have met so many incredible people through our coaching for Team Fox and this week's runner, Michael Kelly, is at the top of the list. Mike is 59 years old and lives in the the small town of Cornwall, NY (about an hour north of NYC) with his wife, Ellen, of 35 years. They have three children ages 25, 28 and 30 (Michael, Mary, Jennie). Mike was diagnosed with Parkinson's Disease at the age of 51 and, amazingly, decided to take up running a few years later. Since then he's completed multiple races including several NYC marathons! Running, golf and tennis are what keeps him going; finding that the more he exercises the less medication he needs on a daily basis.

What also keeps him going is the support he gets from the his family, friends and the people at the Michael J. Fox Foundation for Parkinson's Research (MJFF). Each year, Mike runs a 5k & 10k charity event over the Storm King Mountain and another at the Newburgh Brewery with all proceeds going to the MJFF. Mike understands that everyone who has Parkinson's is affected differently - he chooses to keep his chin up and stay positive (like everyone, he does have his moments).

When did you start running?
I've never been a runner, but I did play sports. I began my running career in 2009. My daughters were training for the NYC Marathon. My daughter, Mary, hurt her leg and couldn't run. So, like a nut I said if you can get me in, I'll run along with my other daughter Jennie. So they got me in through the Michael J. Fox Foundation (MJFF). Halfway through the race Jennie couldn't continue. So guess who was the only one to finish? From that point I have now run 4 NYC Marathons and all three of my children have completed one with me. That's a great feeling.

Who or what inspires you to run?
Everyone who is struggling everyday with this disease inspires me in different ways. It is tough to pick one. Michael J. Fox would have to be at the top of everyone's list, without a doubt.

What is your favorite running route? Why?
Can't say I have one route that I like better. Depends on the mood.

Favorite post-run meal?
Sam Adams and pasta.

Best piece of running advice?
Don't go out to fast. That's easy for me since slow is the only speed I have.

Are you running for fun or sport?
Definitely for health.

Who would you love to run with and why (doesn't have to be a runner)? 
This is somewhat ironic. Before the marathon I asked Michael J. Fox if he would run the last couple miles of the marathon with me. He said yes. And he did! ----- I was glad he waited since I was quite slow. Great end to a great race.

Favorite way to sweat other than run?
Tennis.

Mike and Michael J. Fox during the NYC Marathon

Interview with a Runner

As the coaches for Team Fox, we get to be inspired by runners who bring a deeper meaning to running than just running for themselves, but also for those affected by Parksinson's Disease. This week's runner, Ann Czernecki, is one of those special people. Ann was born and raised in the NYC area and now lives in Upstate NY with her husband Tom and their rescue dog, Abby. She is a higher education professional and also teaches indoor cycling classes at a local gym. She loves to travel and is pretty much up for going anywhere new and exciting. In college she studied abroad in Australia and camped in the Outback for 17 consecutive nights-so she's game for pretty much anything!

When did you start running?
I think I started running after college in an attempt to recoup years of less than desirable food and beverage consumption and little exercise (whoops!). Less than a year after I graduated, a friend was getting involved with the American Stroke Association to raise money for the cause while training for the VT City Marathon in Burlington, VT and asked me to join her. I had never run an organized race in my life, so of course I said yes! I guess you could say it was a couch to marathon training plan? The rest is history. If that didn't scare me away nothing could.

Who or what inspires you to run?
I'm always inspired by the fact that I can run. I really appreciate that my body has gifted me with that ability and I try not to take it for granted. Last year I got involved with Team Fox and the NYC Marathon to honor my father. He was diagnosed with Parkinson's Disease over a decade ago. Running for him, along with other members of my family that have PD, and their caregivers, motivated me every single step of the way. Team Fox gave me the opportunity to find a deeper purpose in the miles I logged and hope that a cure is possible. Pounding the pavement has never been as inspiring as it is doing it for the people I love.

Ann and her dad - she ran the NYC Marathon for himWhat is your favorite running route? Why?
My favorite running route is the Wallkill Valley Rail Trail in New Paltz, NY, where I went to college. It's mostly a flat, dirt path that stretches about 12 miles end to end. It passes horse farms, goes over rivers and has beautiful views of the mountain ridge. It is the most peaceful place to zone out in nature. I just love it.

Favorite post-run meal?
Oh that's a good one! I'm not sure I have a go-to meal though there is a frozen coffee/greek yogurt/chocolate smoothie recipe I found in Runner's World that I'm a little obsessed with in warmer weather. Other than that I do like a good breakfast sandwich and cup of coffee from the local bakery.

Best piece of running advice?
One foot in front of the other. It's as simple as that. Let your mind go and just keep moving.

Who would you love to run with and why (doesn't have to be a runner)? 
Abby - my dog! I am slowly trying to train her to run with me, but she is too interested in stopping to smell the roses along the way. Maybe some day she will enjoy coming along with me and my husband but until then, she wants no part of it.

Favorite way to sweat other than run?
I guess that would have to be Spinning. I teach two nights a week and have such a blast doing it. The people in my class are so awesome and I draw so much energy from them I leave exhausted and happy every time!

Interview with a Runner

This week's runner is Liz Oldenburg. Liz is from Seattle but she's lived in cities across the country - LA, Durham, North Carolina, and currently Portland, Oregon. She moved back to the Northwest because she loves the active and outdoor lifestyle here. You can find her skiing, hiking, camping, backpacking, basically doing anything outdoors, especially in the summer! Liz works at one of the best sports brands in the world, adidas, as a Digital Marketing Specialist. She spends all day on Facebook and Twitter and gets paid for it, and she loves it!

When did you start running?
I've always been active and played sports growing up. I liked team sports though, and never thought of going for runs until college, when it became an easy and convenient way to stay in shape. When one of my best friends signed up for a half marathon, I thought it sounded fun, so I signed up too! We trained separately but encouraged each other via long distance, and ran the race together when we were both back in Seattle. I've done multiple half marathons since then and 1 full marathon, and I'm getting ready to run my 2nd marathon in March!

Are you running for fun or sport? Current running goals?
Both. Running with friends is a great way to catch up and have some fun. I also like to compete, and training for races keeps me focused and pushing myself.

What is your favorite running route? Why?
I love running by water, or anything that's not an out-and-back course. I like doing loops of the waterfront in Portland and running along Lake Washington when I'm back in Seattle. It's very peaceful and helps me relieve stress.

Favorite post-run meal?
A turkey/bagel sandwich from Nuvrei, this awesome bakery in Portland. It's definitely my favorite treat after a long run!

Best piece of running advice?
One foot in front of the other.

Who inspired you to run? 
My best friend, Leah, who I ran my first half marathon with. Then I just kept going!

Who would you love to run with? 
Beyonce. How is she so in shape!?

Favorite way to sweat other than run?
Spin class is a great workout and gets me real sweaty. I also love hot yoga, especially when I need to stretch out my tight hamstrings!

Giving Back with Citi's Every Step of the Way Program

What have you done lately to give back? So much of running is about focusing on yourself, your goals and how to become a better, healthier runner or self.  It's important to take a step back at least every once and while and focus on the athletic community around you rather than yourself. More specifically, focus on those who are not quite as fortunate as you, or don't have the access that you have or the knowledge that you do. Share your wisdom or your volunteer your time or donate a dollar or two.  

This year, Citi has made giving back as easy and one, two, three with their Every Step of the Way Program (http://citi.us/1ek5E7S ). Nine U.S. Olympic and Paralympic athletes. Nine programs in need. A $500,000 donation from Citi. And they are asking us (as in you) to help decide where it goes with just a click.  While you're deciding how you personally want to give back, find inspiration by learning about each of the programs Team Citi's athlete's support in the video below.  And don't forget to choose which program you want to support too!

This post was created in partnership with Citi®. All thoughts and opinions are my own.

Interview with a Runner

This week's runner is Stephanie Paddock who currently works for The Michael J. Fox Foundation, helping individuals fundraise as a part of the grassroots fundraising program Team Fox. Stephanie has called Brooklyn her home for over 10 years now. She enjoys traveling to new places and has a definite sense of adventure, climbing Kilimanjaro in 2012.  She loves that Brooklyn is her home and taking part in quirky local events like the Idiotarod and the Royal Palms shuffleboard league. We love Stephanie for inspiring us to run for a cause!

Stephanie wither her dad, her number one inspiration for running.When did you start running?
I’ve always been active dating back to middle and high school sports – basketball, soccer, tennis, track – and then gave rowing a chance in college. Once I realized that being on the crew team meant having no life, I quickly made the switch to rugby which was more my speed (more social, more beer). I used running as a way to stay fit both during and out of seasons, but never really considered myself “a runner” until my first half marathon in 2008. It was the Fred Lebow Half – 2 loops of Central Park on a FREEZING January morning. It was my first and almost my last – I definitely hadn’t trained as well as I should have!

Are you running for fun or sport? Current running goals?
Mainly, I run for Team Fox as a way to fundraise for Parkinson’s disease research. My dad was diagnosed with Parkinson’s over 13 years ago, so I started fundraising even before landing my job at the Foundation. My first triathlon in 2010 was for Team Fox and I’ve racked up quite a few races since then – most notably my first marathon, the 2011 NYC Marathon. While I’m more of a “my goal is to finish” kind of girl, my competitive nature has me wanting to improve with every race. Current goals include a sub 2-hour half marathon and to complete my first 70.3 triathlon.

What is your favorite running route? Why?
My number one favorite is a Brooklyn Bridge run early in the morning so I get to the bridge around sunrise. It’s really the only time I can handle being there (I hate crowds) and it’s so fulfilling to know that my run is going to be done before most of NY is awake. Ultimately though, I love choosing new routes and running when I travel as well. It’s a great way to see new places!

Favorite post-run meal?
Beer. And a bacon, cheddar, avocado burger – no bun!

Best piece of running advice?
A good friend once said “You should be well trained or well rested – at least you are well rested!”

Who inspires you to run? 
My dad is my number one inspiration, followed closely by all of my Team Fox friends. This past year, we had 7 runners with Parkinson’s run in the ING NYC Marathon. If they can get out there week after week and train to run 26.2 miles, why can’t I?

Favorite way to sweat other than run?
Crossfit, almost to a fault. I train at Crossfit South Brooklyn which is an incredible gym and many days would much rather go there than put in the mileage!

Interview with a Fitness Professional

This week we bring you Megan Caldwell, proud owner of FIT4MOM Cedar Mill, offering amazing pre- and post-natal fitness classes in the northwest. Originally from Connecticut (we love our east coast transplants!), Megan currently resides just outside Portland, OR.  As a former educator, and now a mom to two young boys, running fitness classes for women allows her to combine three of her greatest passions: her passion for fitness, her passion for teaching and her passion for being able to spend time with my children.  Megan currently offers Stroller Strides, a bootcamp style workout for moms to do with their stroller aged children, and Body Back, a results-based program without the kiddos that includes small group training, nutritional guidance and accountability, pre and post assessments and individualized goal setting.  We met Megan last fall when Jessica and her daughter fell in love with her Stroller Strides classes and her overall training philosophy!

Why do you like working with runners?
I have always said that getting out for a run is my “drug of choice.” Running is one of the best medicines, and being able to share this with others has been great. I’ve had the opportunity to work with all levels of runners – from those who have literally never run, to those who have run competitively. I love that running can be a common thread between any two people, no matter what their level is, what other interests they may have, their age, etc. I also love seeing the impact that strength and conditioning can have on runner’s results, no matter what level the runner begins at. One of my favorite clients, a mom to now 3-year-old twins, used to say, “I’m not a runner,” and would casually push her kiddos behind the group. When given the tools to make herself stronger, and the encouragement to give it a shot, I’d now classify her not only as a runner, but also a sprinter. She truly rocks it, and often leads the group in running! Seeing transformations such as this is truly inspiring.

If you could tell a runner one piece of advice, what would it be?
Allow running to be FUN. Although this may seem like a “duh” to those who have always enjoyed running, for those who have not, it’s a great reminder. For the competitive runner (whom I used to be, and I guess still sometimes am!), it is important realize that running is more than just a time or a pace or a result. Finding a compatible running buddy or group WILL keep running fun. I’ve learned running can be a common thread to develop lifelong friendships.

Lastly, I think being able to have fun with running stems from making sure you are in a pair of shoes that works for your body and training purpose. I got fitted for a pair of trainers my first year of college and have been running in the same shoe model since (pain and injury free!)

What is your go-to fitness activity and why? 
Although I still love just “getting out the door” for a run, that’s harder these days with two small children. I’ve come to really enjoy both at home and group HIIT workouts (high intensity interval training). Combining spurts of cardio, strength and core, incorporating both body weight exercises and those with free weights or resistance bands, it’s been a great way to gain strength and keep fit. Not only can I get a great workout in in a half hour or less but as a runner strength training has not only helped make me a stronger, faster runner, but also assists in injury prevention.

What is your favorite post workout meal?
I LOVE a good smoothie! I’ve found smoothies to be a great, easy way to get some protein in after a workout, as well as sneak in some other great nutrients! My smoothies always include non-fat plain Greek yogurt and frozen fruit, either coconut water or low fat milk and a handful of leafy greens (either spinach or kale usually). I then like to switch it up, sometimes adding in oatmeal, chia seeds, avocado, you name it, I’ve probably given it a shot! If I’ve been out on an exceptionally long run or completed a tough workout I may throw in a scoop of protein powder.

When did you start running?
If you were to ask my parents, they’d probably say I began running around the age of one, and haven’t stopped! As an avid soccer player and basketball player from a young age, I joined track in middle school merely as a means to stay in shape for my team sports. Fast forward a few years, after a successful high school career as a three-sport athlete, I went on to compete in soccer and track in college. Primarily as a sprinter and jumper, after one season of collegiate soccer, I decided to focus my energies on track and field where I competed four years at Tufts University in Boston as a heptathlete (think decathlon, but for women.) College track is really where I think I found my love for running. Post college I decided to give long distance running a shot (something I swore I’d never do!) Over the past 10 years I’ve run two full marathons, a few halfs and many, many 5ks and 10ks. I’m looking forward to my first race post-baby #2 – Portland’s famous Shamrock run in March!