Blog - Page 6 of 7 - Runner with Reiselust

Humble Run-ginnings

Inspired by my 27th birthday two days ago, I decided to write about how and why I started running. Plenty of people ask me, “So how did you start?” and it makes me chuckle to tell the story, usually in an abbreviated version. Well, now I am going to share my full story as someone who came a non-running family. Hopefully to remind people its never all glorious and literally anyone can run. Anyone can surprise themselves. Anyone can work hard and get better. So here it is.

I played several sports growing up; volleyball, basketball, softball. Those were the sports my parents played and naturally they were the sports I was better at. I tried soccer and gymnastics and neither stuck. I was destined to follow in my parents footsteps. There was that one time in elementary school in Wisconsin, probably 4th grade, where I broke the school record for the half and 3/4 mile runs. Other than my grandpa telling me stories of beating opponents in foot races, in combat boots, while stationed in Korea, I didn’t think we had any runners in the family and my performance was a fluke. Sure I was quick up and down the court and fast around the base path but that didn’t equate to long distance running.

Then, along came junior high sports teams. I played softball but my school in southern Ohio didn’t have a team for the junior high, I would have to wait until high school. But I wanted to fill time after school and stay active in the Spring so I joined the track team. I had a few friends who ran and convinced me to try it out. My very first track meet, at age 12, my coach put me in the 200m dash, the shotput, and the high jump. I was 4’11” at the time….I guess he just wanted to see if I had a natural knack for anything. Well I threw the shotput once, it barely went a few feet, and I walked away from the event. They called my name over the loudspeaker to finish out my throws and I just ignored them…nope…not happening. Then, the high jump. I barely cleared the first height after some of the girls from the other schools were kind enough to help me practice as I had literally never completed a high jump in my life. On the second height I missed twice, hurt my back, and was eliminated…nope…not happening. Finally the 200 and I don’t remember the exact outcome but I finished in the top 5 and went back to my coach and told him I would be running, no more field events. So I ran on the 4×100 and 4×200 relay teams and ran the 200 for those two years. After 8th grade track I thought I was done with running forever, it was only to fill the Spring void and once I started high school I would be playing softball.

Then comes basketball summer camp going into my freshman year of high school. The varsity women’s coach at the time, Dean Thompson, came to watch us a few times and while we were running suicides, laps, and drills he apparently noticed something in me. He told me he was going to call me “Rabbit” and that I should think about running cross country. He saw a natural endurance in me and said a few of the basketball players would run cross country in the fall to stay in shape before conditioning started. I protested but then Coach Thompson mentioned that more endurance might help me sit Varsity. That did the trick! I decided to try out this cross country thing. For the first time in my life I started speaking in kilometers. I came into cross country conditioning late and when you are running more than the length around the base path or the basketball court for the first time during humid southern Ohio August weather you get a bad first impression. I wasn’t sure what I had gotten myself into.

My very first cross country meet was a Wednesday afternoon in August 2003. At Manchester High School on the Ohio River. I didn’t know anything about hydration or fueling. My coach didn’t really either, God bless him but cross country was not popular in the Southern Hills League. It was all about basketball and maybe soccer, so I think he coached out of the kindness of his heart. That day I drank one Gatorade and ate the pepperoni Hot Pocket that was school lunch. We got to Manchester and toed the line around 5pm and it was somewhere in the high 80s. This was going to be my first full 5k. I was terrified. Well, about halfway through the race and right after my second time going up the brutal hill next to the football field I came to where all of the parents and “fans” were standing. Out of nowhere I felt sick and started puking. Pepperoni Hot Pocket everywhere. I never stopped running, just turned my head to the left and let it flow. I know I hit a few people’s shoes. BUT, I kept going. I was too embarrassed to stop! I made it through the rest of the course and crossed the line in over 26 minutes. That is nearly a 9 minute mile. I immediately regretted my decision to join the team. But, I got a pep talk from my coach and Coach Thompson. We talked about fueling and hydrating. Most of the meets were on Saturday mornings so I wouldn’t have to deal with the same temperatures. They convinced me to keep going. And I got better. I shaved almost two minutes off my time at the next meet and got down into the 22:00s to finish out the season. I made the All-league team at our league championship with Coach Thompson screaming and cheering and running alongside me. He got me into it and was there for me the entire season. I ran at Districts and advanced to Regionals, the only girl on my team.

However, it wasn’t a fairy tale of being in love with running after that. I played basketball that season and I did sit Varsity but I wasn’t really good enough to play much; my jump shot needed a lot of work. But when cross country season came around my sophomore year I decided not to run because I used the basketball logic as an excuse. “Well I ran and didn’t play varsity so why run this year? It won’t make a difference.” I knew it was an excuse, I just didn’t want to work hard. The first year was beginner’s luck but the second year would bring expectations and I didn’t want the pressure. So I didn’t run. And I regretted it. My conditioning wasn’t as good for basketball and I honestly just missed running!

Bring us around to summer 2005 going into my junior year and I decided I was going to run for both the love of it and for the basketball conditioning. I worked hard and got down into the 21:00s. I earned 4th place at the league championship and again made it to Regionals. (For anyone who realizes those times aren’t very impressive, my school had 400 people. Our league was all small D-III and D-IV schools.) I ran a PR of 21:05 at the Regional meet earning a place somewhere in the 30s, nearly 40 spots better than my freshman year. It was during this season that I got truly hooked. I knew I would be back senior year regardless of basketball, I had come to love the sport. The competition. The rush of toeing the line. A team sport that still relied on individual performance.

Newspaper clipping put into a scrapbook. The leg wrap was from a volleyball injury (gouged by a bleacher, I know gross).

My senior year I was the lone senior. I had one junior, a few sophomores, and a bunch of freshman on my team. I was the Mama Duck and I took my role seriously. I loved those girls and seeing them improve. I loved guiding them and motivating them. I loved our pre-race routine and pep talks that usually involved me trying to make them laugh to calm their nerves. For the first time while running cross country I had a full team. I also propelled myself into consistently running in the 20:00s. Our rag-tag team did something that Ripley High School had never done before. I won the individual league championship and my team won the team league championship. Then, we took it a step further and placed 4th at the District Meet. We made it to Regionals as a team. We put a banner in the high school gym. That team created some of the best memories of my high school years. My teams never won championships in any other sport, we never made it Regionals in basketball or softball. That is when I realized I might have a knack for running and that it might deserve a little more of my attention and time. Not to mention I really enjoyed it and it would be a great way to stay in shape after the other sports were behind me and I went off to college.

The team we took to XC Districts and then on to Regionals.

I went back to the track team for my senior year as well. I realized my future was not in softball and other sports. By then I knew I would be attending Xavier on ROTC scholarship so I decided to have fun and run track. I didn’t go back to the relays and sprints though. I let my coach convince me to do what was best for the team; 400, 1600, and 4×400 or 4×800 relays. And I loved every minute of it. After getting a taste of the middle distance and having cross country under my belt, I knew I would be running for a long time in life. I knew it wasn’t just a fluke. I wanted to know what else I could do and how far I could push. I set it as a bucket list item that I would run a marathon one day.

Little did I know what else running would become to me, I have written about that, but this is what running was in the beginning. In the Run-ginning. For me the ‘how’ went from stumbled into it to chose to continue it. The ‘why’ went from filling the time and making Varsity basketball to the rush of competition, the thrill of the race, and sense of team and shared suffering. And here I am now. So it doesn’t matter if you are a runner born and bred by run-loving parents or if you never played a sport in your life. Whatever your reason is or was just get out there and do it and don’t forget where you came from so you can inspire other beginners. And if you don’t run yet…get out there and create your story, create your humble run-ginning!

P.S. This might go without saying, but I have not eaten a Pepperoni Hot Pocket since August 2003.

The PNW Series: Bend, Oregon and the high desert

The final installment of the PNW series is here! Phew, its been a writing whirlwind. There is just so much to share about this beautiful area of the country. There was also a trip to Vancouver, BC but I will leave that one out, maybe for another time! A future Canada series?

So Bend is in the high desert of Oregon and its such a beautiful place. Its a mixture of dry desert-like landscape set against mountains, streams, and greenery. A beautiful contrast all found in one place or within an hour of this one place. With the Deschutes National Forest and several major snow-peaked mountains as its backdrop, its an outdoor lovers paradise! Once you throw in the craft beer, you just want to move there! We stayed in a lovely Air BnB in “Old Bend” and everything was so easily accessible. It didn’t feel like a town of 80,000+ people and there are tons of great restaurants and cafes. I am going to focus on my two favorite aspects though; hiking and beer 🙂

The Hiking

Deschutes River Trail – I ran 6 miles on the river trail my first morning in Bend. It runs along the River, on both sides at certain points, and has gaps where it picks back up again, but I hopped on at the Old Mill District and ran South until the trail crosses a bridge and forces you to head back into the city. You run on paved paths for a while until leaving Farewell Bend park then it turns into high desert greenery on a rocky path. The entire route is gorgeous but the few miles on the dirt path are what its all about. You can catch views of Mount Bachelor in the distance. If not for a run, definitely worth a morning or evening walk!
Tumalo Falls – a powerful 97 foot waterfall in the Deschutes National Forest located about a 20 minute drive from Bend. You have to traverse a gravel road for about two miles and parking is scarce so I suggest going early. But, when you arrive its just a short jaunt, literally a 10th of a mile, to the lower viewing platform where I took this photo. You can then continue, another 10th of a mile or so, up to the upper viewing platform where you can feel the mist off the falls and watch the water as it transitions from a stream to cascading over the edge. I caught this lovely rainbow in the mist! Multiple paths continue on from that platform but we found they just follow the stream and don’t really afford any spectacular vistas. Some people have also figured out how to get to the base of the waterfall and sneak behind it for sweet photos!

Pilot Butte – Pilot Butte is an old 500 foot tall cinder cone (aka once active but now extinct volcanic vent) literally in the middle of Bend! They actually shoot their 4th of July fireworks off the butte. Its also a State Park though and provides a fun strenuous hike that spirals the cone and leads to an insane 360 degree view of the city, surrounding land, and mountains that are hours away. In this shot you can see Sister’s mountains and Mount Bachelor in the distance. On the hike you’ll see ancient Juniper trees and birds soaring. Be prepared though, its a dusty a** path. But worth it, because after you kick your butt on the hike you are right in the city to head to a brewery to reward yourself!
Smith Rock State Park – This place is like a whole other world. Its a river oasis surrounded by rocky cliffs in the middle of farmland. Its popular for rock climbers because of the famous Monkeyface rock and has some great hiking routes. I think the best was going straight up Misery Ridge! A 700 foot ascent on switchbacks leading to insane views for miles and the perfect angle to see why Monkeyface got its name! It is a must-see while in Bend, but wear sunscreen and pack water because there is no shade on this hike! You can go back down Misery Ridge if short on time or continue around the long way for a full 3.5-4 mile hike. I am just going to share a few photos below.
View of the canyon from the parking lot. You’ll continue down into the canyon and cross a footbridge to start on the Misery Ridge Trail.

A color-filtered shot from about half-way up Misery Ridge showing the contrast in greenery. The river clearly has an effect on the lushness of the grass around it!

The view looking west after summiting. Mounts Bachelor and Sisters in the distance. There are wineries down there too!

Turn the corner and you’ll see the famous Monkeyface! I am sure you can see how it gets its name. And there are climbers out too, can you see them?

If not, you can now! These guys are fearless. Right in the monkey’s mouth!

The Beer

Deschutes – Good food and a delicious porter. Nothing else there really struck me as spectacular but I really liked the elk burger I had!

Bend Brewing – Honorable mention. Not amazing beer or food but its a nice little spot down on the river and felt pretty cozy on a weekday evening. I did enjoy the Pilsner.

10 Barrel – We didn’t get to try it but I’ve heard from a reputable source, my brother, that its good!

Crux Fermentation Project – I saved the best for last. Crux has, by far, some of the best craft beer I’ve ever tasted. I was so impressed with their brews that I actually took down notes on each of the 12 beers I tried! And the food is spectacular to top it off, like mouth-watering delicious. They have an amazing set-up with a dining room and table-service inside and then a yard with food trucks and lawn games outside. Such a fun vibe. I actually bought a t-shirt. I haven’t done that at a brewery since Wicked Weed in Asheville, NC a year ago. I am going to give you the run-down of what I think were their best beers. And they don’t distribute to very many places, especially anywhere on the east coast, so you will just have to try for yourself! Since they do flights of 6, here are my 6 faves from light to dark:

Off Leash IPA – I don’t even typically like IPAs and this one was, quote, “Off the chain”.

Crystal Blonde Ale – a perfect crisp refreshing summertime beer.

Porter – Delicious with strong notes and flavors of chocolate.

X Bock – This beer blew my mind. I took one sip and said “I f**king love this beer.” A delicious weiss bock (dark German wheat beer) that smelled strongly of banana and clove but had a strong bock finish with complex flavors.

Bert Scotch Ale – Strong and full-bodied. I think my husband would love this one as a lover of red and brown ales.

Imperial Farmhouse – as a lover of the saisson/farmhouse I really liked this one. It was my favorite after the X Bock. Good spiciness!

Thats my take on Bend, I hope you enjoy the photos and go see it for yourself one day! If you already have, then like me, I am sure you want to go back!

The PNW Series: Crater Lake National Park in photos

A day spent in Crater Lake National Park is best explained in photos and few words. Anyone can research the way to spend a day at Crater Lake but this is how we spent ours. These photos will tell the tale of our day and the beauty of this place, a beauty that is almost too much for the eyes to behold and accept as real. It’s magical!

Entering the park from the North Entrance of route 138.

There is still plenty of snow at 6,000 feet!

The first views of the Lake and Wizard Island, afforded at an overlook where the entrance road hits Rim Drive.

More from the overlook. Still plenty of snow.

The cinder cone Wizard Island rising out of the lake water. Remnants of the eruption from 7,700 years ago.

Chipmunks at Crater Lake are outgoing and apparently quite contemplative.

Views emerging from the pine trees along our first hike stop; Cleetwood Cove Trail. This trail provides the only legal access to the Lake. It’s short but steep; about 700 feet in elevation over 1 mile.

We made it down to the lake fairly quickly and found the boat dock for ranger-led boat tours to Wizard island. They sell out fast and take a minimum of two hours so we were unable to partake.

The views at Lake level were gorgeous though! And when we hit trail’s end at the bath houses, we found a crew of young men celebrating the 4th of July by jumping into the icy cold waters (55F) of Crater Lake. Entirely legally at that! Park Rangers gave permission. They immediately tried to sway me to take a dive too. I was reluctant but my mom and aunt wanted to live vicariously through me…and you only live once, right?!

One of the nice gentlemen allowed me to borrow his American Flag swimming trunks so I didn’t have to jump in my pants or just my underwear. I had already brought the American Flag for photo ops so naturally the two went together for my jump!

My guess is 15 feet. I have jumped 25ish before so I wasn’t afraid of the height, but the temperature had me nervous! I also didn’t want to lose my flag on impact!

But no fear, on the cameraman’s word I spread my wings and leapt. Check out the video below! Hitting that cold water literally took my breath away. The short swim to the rocks had me gasping. All clothing and flag were still intact at the end though 🙂

4th of July Crater Lake Jump

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We finished our hike with a few breaks for photos and water on the 700 foot climb up. Then back into the car and around the rim for more views. Like my mom and aunt have here, I recommend alpine poles if you have knee or ankle problems, especially with the loose dirt and dust surface.

At 6,000 feet the views opposite the lake go on forever!

Right before parking at the Discovery Point trail we spotted this little lady. The park is full of wildlife!

We parked at the Discovery Point Trailhead to trek around the rim 1 mile to Rim Village and the Crater Lake lodge. Here is a close up of Wizard Island.

Taking in the blue beauty looking Southeast. We have Mount Mazama to thank for creating this pristine vista.

Can you see the birds in the trees? These guys were the most prominent birds in the pines close to the rim.

After reaching the lodge and re-filling on water we hiked back to the car. Here is Wizard island looking Northwest.

This is my final photo for the post. After getting back to the car we drove further around to the Visitor Center for souvenirs, bathroom breaks, and my mom’s NPS stamp. The Visitor Center also offers Ranger Talks but we had to pass due to the 2 hour drive to Bend ahead of us. Due to snow, we were unable to access about 30% of Rim Drive which included Mount Scott and some popular trails and sites, like the Phantom Ship Rock. I will definitely go back in later July or early August to be able to make it to that side of the Lake. But for my first time at Crater Lake, I was mesmerized! I hope you enjoy these photos and are inspired to visit one day too!

The PNW Series: The Oregon Coast

Words cannot describe the beauty of the North and Central Oregon coasts. Only photos can do it justice and even then they cannot capture the true essence of the area. We took a road trip from Tacoma down to Newport, Oregon in one day then spent two nights and one day in Newport. I will highlight the stops along the way and my favorites aspects of Newport. This makes for a great little weekend getaway or a nice portion of a long Oregon road trip, like we did.

A quick stop in Astoria

Astoria is a perfect place to stop for lunch. It has a quaint downtown with a beautiful waterfront and is famous as the filming location of “The Goonies.” There are several breweries in Astoria but we made our stop at the Wet Dog Cafe, known for having amazing clam chowder. We ordered flights of beer along with our chowder and enjoyed views of the water while tasting Wet Dog brews. I personally did not think any of the beer brewed by Wet Dog was necessarily epic, but it was solid. The Poop Deck Porter was the best they had to offer, but again, not amazing. We didn’t have time, but I hear the Fort George Brewery is the best in town. The Wet Dog food was spectacular though, and the view is hard to beat! Since its just a stop on the road trip and nobody is trying to be a drunken co-pilot, let alone driver, Wet Dog is worth the food and view. After lunch hop back in the car and head along the 101 for about 45 minutes to Cannon Beach.

Cannon Beach – Haystack Rock is the must see!

Cannon Beach has its own variety of adorable shops and downtown dining. It is worth a stay in its own right! However, we had a final destination so this was just a quick visit. We didn’t make any stops to imbibe except an attempt to try Sleepy Monk’s famous coffee but we learned an important lesson – they don’t brew coffee after 5pm! However, they have a parking lot close to Haystack Rock and the beach so we continued to the water from there. Haystack Rock is this giant formation, clearly in the shape of its namesake, just sitting by itself right on the beach. We made our way out during low tide to see the natural beauty. Thousands of birds nest on the rock and bask in the sunlight. Its a lovely walk from the entrance to the beach over soft sand and then hard-packed wet sand to the base of the rock. There were dogs everywhere and families enjoying the sunshine even though the day itself wasn’t too warm, maybe about 70F at that point. Probably the neatest aspect of Haystack rock are the tide pools that become visible during low tide. The rocks are just teeming with aquatic life from anemone to mussels to starfish. Some areas are protected but you are generally pretty free to walk around and explore. This photo is color-filtered to highlight the beautiful greens of the kelp and giant anemone. There is also plenty of pink coral and barnacles. It is fascinating and you may find yourself staring and searching for hours. We allowed ourselves about 30 minutes and then headed back to the car for the remaining 2.5 hours of our drive.

Final Destination: Newport Oregon

You will pass through famous Tillamook so feel free to stop at the cheese factory if you have time. I have a dairy intolerance and we didn’t have the time so went straight to our condo just north of downtown Newport on Agate Beach. Newport has so many good seafood restaurants but we chose Georgie’s Beachside Grill, one of the only places with an actual view of the Pacific Ocean, not just the bay. Fueled up we retired to be prepared for a full Saturday in Newport.

Agate Beach Walk – The day began with a walk down beautiful Agate Beach until we reached the point where the beach ends at the Yaquina Head Outstanding Natural Area. Surfers were out in full wet and dry suits catching the breaking waves. No matter where you stay on the beach, I recommend a morning walk!

Tour of Yaquina Head Lighthouse – Yaquina Head Lighthouse sits in the Yaquina Head Outstanding Natural Area. It is one of the best preserved lighthouses on the West Coast and the tallest on the Oregon Coast. Even if you aren’t a huge fan of lighthouses it is worth the tour! Tours are free but they only take place from 11-3pm on the hour and accept 16 people per tour. You stop in the visitor center at 10am to get a tour pass and sign up for your specific time. We signed up for the 11am tour so we had approx. 45 minutes to explore and wandered down some of the paths in the Natural Area and took photos of the hundreds of thousands of birds perched on the rocks below the lighthouse. One of the park rangers, dressed in 19th century garb, gave an outstanding in-character tour that lasted about 45 minutes. It included a walk up the spiral staircase inside leading to the giant lens, still the original created in Paris in 1868. Depending on your timing stay and explore the Natural Area. You purchase an all day pass upon entry to the park though, so we decided to return at low tide to try to see the famous seals and sea lions that sunbathe on the rocks around the lighthouse.

Rogue Brewing – “We’ve gone Rogue.” Many people have heard of the famous Rogue Dead Guy Ale, but Rogue has so much more to offer! To include mouth-watering food and brewery tours in their gigantic facility. We opted against the tour since we’re very familiar with how beer is made, and went straight for the food and flights. The food is out of this world. Appetizers are where its at, to include the poutine and “blue balls,” (you’ll just have to find out for yourself). The chowder may have been better than Wet Dog. As far as beers go, we tried 11 different brews and I found myself, hands down, most in love with the Chocolate Stout. It was the best beer on tap. There were also a few disgusting ones like the Marionberry Braggot. Thank goodness it was only seasonal. My other top picks were the Good Chit Pilsner, IMP Smoked Lager, and Hazelnut Brown Nectar (brown ale). But please, try them all for yourself!

Newport Harbor Waterfront – Our goal was to stop and see the supposedly ever-present harbor seals but we met disappointment as we happened to come during their mating season and not a single seal was to be found. We hung our heads and made our way down the adorable main street to a wine tasting venue and tried some local Reds. Rogue also has its original location here so if you need to stop for additional souvenirs, like we did, have no fear. Some of the famous seafood restaurants are also along the harbor. Hopefully you get to see the seals when you go!

Yaquina Bay Outstanding Natural Area – After the harbor seal disappointment
we made our way back to the natural area for low tide with high hopes. I cannot stress it enough, this is the best time to go! For us, low tide was 5:06pm. Of course it changes depending on the time of year. We arrived and immediately noticed little white spots covering the rocks, to include one called “Seal Rock.” I used my zoom lens and confirmed – sea lions!! I basically sprinted down the steps to the beach and barely listened to the well-informed Ranger’s guidance on how to treat the wildlife. In addition to the dozens of sun bathing seal lions and nesting birds, the beach has plenty of tide pools covered with plant and animal life! Much like Cannon Beach but even more
extensive! We saw a giant sea star, anemones, sea urchins, mussel clusters, fish, you name it. Its a paradise for children where the rangers provide laminated sheets to help them identify the wildlife via photos. Please just respect the signs and don’t step on or touch what they tell you not to! Unless you poke a giant anemone, its harmless and a pretty crazy sensation! We didn’t stay all the way through sunset but I imagine it is pretty amazing! The walk back up the wooden steps provides a nice workout and beautiful views on the walk back to the car.

Bonfires on the Beach! – Best law in Oregon? Bonfires are legal on the public
beaches! I have to thank my aunt for knowing this little tidbit as our bonfire became one of my favorites parts of the entire trip! We purchased firewood from a local gas station and lighter fluid, etc. from the local Wal-Mart. With the sunset we started a fire, right on the sand in front of our condo, protected from the intense wind by a little sand dune. We enjoyed Willamette Valley wine, cheese and crackers, and music while we laughed and sang by the fire. Everyone loves bonfires and ones with wine are even better! If you get low on wood, there is plenty of driftwood on the beach. If you don’t let the fire burn all the way out just be sure to put it out with sand. Instant awesome memory!

I hope this review gives you some insight into a fun trip down the Oregon Coast. I would love to hear anyone who has been to the Southern Oregon Coast too!

The PNW Series: A Day in Mount Rainier National Park

You want to go to Mount Rainier National Park, but you only have a day to do it. You aren’t trying to summit the peak, just get a taste of the beauty and scenery the park has to offer. If you have one day to explore here is a lovely itinerary to highlight some of the best aspects of the National Park while allowing you to see quite a bit with a scenic drive.

Bring a pack with plenty of water bottles, a Camelbak if you have one, snacks, alpine poles if you need them, your camera, sunscreen, and layers. Oh and a roll of TP never hurts because, well, nature calls when you’re in nature.

Select the link in the first paragraph for a map of the park. Enter the park through the Nisqually entrance at the Southwest end. You’ll pass through the Ranger Station and pay a small vehicle pass fee. If you are active duty military or a retiree you can get in for free! If you don’t have your National Parks pass you may be able to get the card and vehicle pass right there on the spot. After driving about 10 miles and climbing steadily you will come to the first destination.

Comet Falls: Strenuous increase in elevation and finding a waterfall

There is a nice parking lot off to the left and a clear sign for the trailhead. The total trail is about 3.6 miles roundtrip, unless you continue up to Trump Park when the snow has melted. But, in 1.8 miles you will make it to Comet Falls, the 320 feet waterfall cascading over cliffs into an alpine stream. In that 1.8 miles you will climb about 900 feet so be ready for steps, rocks, and continuous use of your gluteus muscles. You almost immediately come to the beautiful Christine Falls and bridge. First photo op! As you continue there are forest views and alpine flowers. The path follows the stream leading to Christine Falls so there is an ever-present sound of the rush of water and views of various smaller waterfalls around many turns. While strenuous it is a truly beautiful climb.

Then, a few hundred feet out you will come to a water crossing and a view of a water fall that you may assume is Comet Falls…but it gets better. You will cross the wooden plank, climb a short steep hill, and raise your head to one of the most astounding majestic views you’ve ever seen. Comet Falls. So picturesque and magnificent you will either praise God, come to believe in him, or at least swear you are looking at a painting. Continue on the path for closer views and up a quick serpentine to come face to face with the power of the Falls. You can walk to the point where you feel the mist and can no longer see the sun because of the fog swirling around you. After basking in the greatness enjoy the 1.8 mile hike back downhill to your car.

Paradise: Views of the peak and the Visitor center, paved trail to explore alpine meadows

Grab a snack and continue in your car, continually climbing up, until you arrive at Paradise. The nickname for the highest point in the park, where one can drive, at 5,500 feet and the home to the park lodge and main visitor center. Be prepared to troll the parking lot or park and walk because this is the busiest area in the park. There are bathrooms, water fountains, and every amenity here. Stop inside the visitor center to witness the beautiful building and stop by the gift shop. After, climb onto the Skyline Trail. It is extremely steep but paved and much easier than the dirt and scree of the Comet Falls trail. If you walk for about 15-20 minutes, with stops for your breath and maybe water, you will reach gorgeous views of the Mount Rainier peak and the alpine meadows that lie beneath it. There may be snow on the trails at this point, there was in late June when I went. You can return to the parking lot or traverse the meadow depending on your shoes and snow levels.

Ancient beauty and leisurely walk: Grove of the Patriarchs

Once you make it back to the car you will begin the longest leg of the scenic drive. Be prepared to stop multiple times because of the gorgeous views, especially of the peak. Eventually, about 21 miles later, you will make it to the Grove of the Patriarchs. This is a unique forest of ancient Douglas Firs that due to protection of two streams creating an island of rich soil around them, have flourished and grown to astonishing heights. The entire loop to walk to and through the grove is only one mile so its a nice way to finish up the day after all the elevation increases. You will walk through the woods to a one lane suspension bridge. The rules state one at a time crossing in either direction so be prepared for a wait. However, you can easily walk two or three across in the same direction (just saying). The bridge leads to the island home to the giant trees. Be prepared for your jaw to drop and to take a ton of photos.

Once you’ve finished your round of the island and head back to the car you may be a little hungry for a real meal. Have no fear, if you continue out of the park and turn left, drive a few miles until you hit the 410, and follow it for about 30 minutes until you arrive in Enumclaw you will find an adorable town with some quality restaurants. Follow Griffin Ave into downtown and take your pick to fill your belly and get a good satisfying beer after a day’s work, well play.

There is your day at Mount Rainier National Park!

The PNW Series: Olympic Track and Field Trials

This will be the first entry to kick off a series on my travels through the Pacific Northwest during the second leg of my terminal leave wandering. I will (try) to keep them shorter and will post them every few days to capture the whole experience before I forget everything! This post wasn’t the first experience chronologically, but is the most relevant since the trials are currently happening! You can still hop on stub hub and grab a ticket (if you live anywhere near Eugene I suppose…or hey, hop a flight, live a little!).

On July 3 I attended day 3 of the US Olympic Trials for Track and Field. After 26 years, 11 months, and 8 days… I made it to Hayward Field at the University of Oregon in Eugene, Oregon. The home of legends; of Steve Prefontaine, Bill Bowerman, and countless talented and epic runners. The inspiration for Phil Knight and Nike. This was a bucket list item for me and has been since I started running track and cross country and watched Without Limits (1998).

I am one of those people who is a student and somewhat dork of my passion so I follow the sport and modern athletes but also read about the history and the stories of bravery from runners past. The chance to go to Hayward and watch world class athletes compete for a spot to represent our country in the 2016 Olympics….whoaaaa…goosebumps. Best of both worlds. The energy in the stadium, the passion of the athletes. It was tangible. The heartbreak of those who didn’t make it was felt in the hearts of everyone in the audience. For some of the athletes you could tell they were just happy to be there, to have even made it to this stage. Every moment was filled with deep emotion from exasperation to elation.

If I ran the schedule and created my ideal trials day I would have loved to watch the 1500, 5,000 and 10,000 because they are the distances I relate to most. However, that is not how things roll, you have to spread out the distance events of course. And I love track and field so I was pumped about all of the Day 3 events anyway. You can see the schedule for the day here.

I’ll highlight a few events with some great photos thanks to my Nikon J1 zoom lens (the camera for non-pros who want pics better than an iPhone 6 can provide).

Women’s High Jump. This event was exciting! I tried the high jump once in junior high. I nearly threw out my back and walked away. But I love to watch it! The competition was fierce and the personalities were diverse. Here are some pics of the top three ladies who qualified for the Olympics. First was a seasoned vet; Chaunte Lowe at 5’9″, second was the 18-year old daughter of an NFL legend at 6’1″; Vashti Cunningham, and third was a spitfire with a mohawk and spiderman socks who is listed at 5’4″; Inika McPherson.

Women’s 100 Meter Dash. This was a treat with top contenders like Torie Bowie and English Gardner competing and earning their expected spot on the Olympic team. The times were fast as hell with 5 women under 11 seconds. A pic from the starting line below.

Men’s 100 Meter Dash. We watched Justin Gatlin, at 34, twice run the fastest time in the world so far this year. The old man still has it and can teach a thing or two to the young contenders at his heels! Below is his moment of gratitude and disbelief at his accomplishment in the 100 meter final.

Decathlon. The Olympic God of our generation and 2012 Olympic Gold medalist, Ashton Eaton, destroyed the competition and made the Decathlon look easy. We saw him compete in the javelin and 1500, which was the final event and solidified his spot as the top qualifier. He scored 8,750 points and blew away the competition. As a former Oregon Duck he then posed in the steeplechase water to celebrate his victory. The home crowd loved it.

400 Meter Dash. I personally LOVE the 400. It may because I ran it in high school, it may be because of Michael Johnson and Sanya Richards-Ross and now Alyson Felix, or the rush of that one lap run in under 60 seconds. But these were my favorite events of the day. LaShawn Merritt, former Olympian, placed first for the men. Alyson Felix, the crowd and analyst favorite won for the women. She also ran the fastest time in the world in 400 so far this year! I was able to get some great pics for the women’s 400, to include the header photo.

I suppose I should also touch on the logistics of the event, which are honestly very simple! When you purchase a ticket there are two free parking locations, South Eugene High School and Autzen Stadium, that have shuttles to Hayward Field. The shuttle takes a few minutes and they drop you off at the NW end of the venue. A quick security check later (bring empty water bottles only – they have free water stations everywhere!) you are inside the festival. There are food, games, and vendors everywhere. Nike, of course, has the merchandise monopoly but they have a fast-moving system to purchase hats and t-shirts. Only downside – no beer or non-bagged food inside the grandstands. Keep your ticket with you because they’ll check it upon return to your seat. When the event is over you just link back up with the shuttles and its a quick ride back to your parking lot. A great system and easy to navigate!

USATF puts on a well-organized event for the fans and athletes a like. One of the coolest parts was the recognition every athlete gave to the fans. You rarely get that at an athletic event. After each win they took the American flag and ran a victory lap waving, taking photos, and signing autographs. It such an epic experience to watch the competition, the post-race interviews, and the medal ceremonies. That day will stay with me forever. I can’t wait to see how the athletes fare at the Olympics and hopefully they will be running a victory lap in Rio waving the American flag in front of the world audience!

Cheers!

Beach Runs, Goofy Rocks, and Tan Lines

I spent the last five days in Southern California and wanted to highlight my favorite aspects of the trip. This area is an outdoorsy person’s paradise with so many great runs and hikes. There is almost no need to go into the city, unless Rodeo Drive and Hollywood are your jam, because the playgrounds around LA and San Diego are endless.

First up, running in Santa Monica. To my chagrin, RW beat me to it and did a feature on running in LA in their last issue. Oh well, this is my perspective on Palisades Park, the Marvin Braude Bike Trail aka ” The Strand”, and a wicked set of stairs. In June there is often the infamous “June Gloom” or the marine layer creating fog and low-lying clouds that eventually burn off in the afternoon. This can make for a low-visibility humid run BUT worth it regardless and if you come outside of June you will probably be golden!

I start from approximately 6^th and Montana and head down to Ocean Avenue, but you could start right from Palisades Park if you are coming from further away or want to cut out the Santa Monica neighborhoods on the run. I like to warm up with a lap through Palisades Park (about .5 miles) where you will pass many other runners, bikers, yogis, skateboarders: you name it. On the way back you arrive at the stairs across from Montana Avenue. They go straight down the bluffs leading to the beach via an overpass crossing the Pacific Coast Highway (PCH). When you come off the overpass turn left, go through the parking lot, and there you are on the bike trail. You can go left toward Venice or right toward Malibu. I prefer going right. It is less crowded and the views of the Santa Monica Mountains in the distance make for a gorgeous backdrop! I run out about 2 miles and hit my turn around enjoying the ocean breeze and the other people partaking in an array of activities from sand volleyball or frisbee on the beach to rollerblading and running on the Strand.

On the way back you can see the Santa Monica pier in the background with its famous Ferris wheel. Once you arrive back to the overpass it is time to tackle the wooden stairs. I like to just go full force and sprint to the top, reaching Palisades Park out of breath, panting, and near death so I can turn around and spend a few moments feeling triumphant and taking in the view below. Marine layer or not its gorgeous! An alternative option is a stair workout where you skip the Palisades warm-up and go down to the Strand for a short jog then return to the stairs to attack them as many times as you would like. I did this Tuesday and I made it three times, at full effort, before my quads and glutes felt like noodles. Hopefully you can get more than three! After again taking in the view with triumph and awe I head back down Montana to my temporary home.

Second, a gorgeous park and an epic hike at Lake Poway and the Mount Woodson Trail leading to Potato Chip Rock. Many of you have heard of Potato Chip Rock and if not just check the # on IG. From what I know the rock has actually become Insta-famous. Pretty cool for an inanimate object! This is not a running trail, although I am sure that some hard a**es out there could tackle the 3.5 miles uphill. I found it much more enjoyable (when enjoyable means degrading and soul crushing in 90+ temps) to hike with a pack full of water. I suggest starting early, by 7am, but we were driving from LA so even with a 5:30am wake up we couldn’t start until about 10am. We lathered ourselves in sunscreen and headed out with our Camelbak and frozen water bottles.

***I have to stress that you seriously cannot bring too much water on a hike. Its approximately 3-4 hours roundtrip depending on your speed and time you spend at the top and entirely uphill on the way there. The terrain is chaparral with virtually no shade so even on the way down you are in the sun. I was running through procedures for treating heat stroke in my mind as I saw countless groups with little to no water on them. A group of lovely older gentlemen asked me if I was training to hike Aconcagua with my large pack, but jokes aside agreed that carrying several liters of water was the smart choice. (I am climbing Macchu Picchu in August so I suppose it was training). Bottom Line: Carry water, force hydrate.

The hike takes you around gorgeous Lake Poway and to the Mount Woodson Trail. Thanks to a wonderful group of mostly retired academics the trail is well maintained and easy to follow. You pass hills covered in giant boulders worn smooth from wildfires and the Santa Ana winds. You continue up, up, and up with breathtaking views displaying miles of San Diego County until you reach the near-summit of Mount Woodson and the famous Potato Chip Rock. There is a short line at the top as everyone has to take his or her photos and it requires some maneuvering to reach the actual rock.

Kristen and I found the only shade on the peak and enjoyed turkey sandwiches while the line died down. After posing in classic potato chip rock fashion we began the descent. We jogged a bit, chatted a lot more than on the way up, and found a rock that clearly looked like a giant butt with which we posed inappropriately.

The best part of the day, however, came when we ran into those same men who asked me about my pack on the way up, those mostly retired academics that I mentioned. They were covered in dirt, relaxing, and drinking beer when we struck up a conversation. These men, known as the Poway Trail Crew, volunteer to maintain the trail and their leader, Mike, actually built the original trail leading to PCR over 20 years ago. At 73 he is still out there rocking a long white man bun and maintaining the trail. They were guys with PhDs in physics and psychology spending their free time giving back to the landscape they love. They were kind enough to stop sipping their beer and smile for a photo.

Mike decided he would head back with Kristen and I and an awesome guided tour of the San Diego county chaparral commenced. We learned about the plant life, the animal inhabitants, and the formation of the mountains and the effects of wildfires. We crushed sage and sniffed its aromas, identified parasitic species, contemplated fascinating Yucca plants, and watched vulture circle overhead (thank goodness not for long). A chance encounter turned into an educational experience and a deeper appreciation of the land we were traversing. I can’t guarantee an encounter with these wonderful gentleman but they do go out once or twice a week so if you hike in the morning there is a good chance! Even with our leisurely nature stroll at the end our round-trip took about 3.5 hours and was worth every step!

Lastly, Point Dume State Beach. I spent my last day in SoCal soaking up rays and jumping waves at Point Dume State beach in Malibu, CA. The beach has an $8 entry fee so bring cash and sustenance for the day. It is not just a beach though, being a state park there are some trails and a hike to the top of the cliff featured in the picture below. Rock climbers spent the day climbing and rappelling off the cliff face.

We parked as close to the end of the beach as possible and it was well worth it. Being next to the cliff and surrounding rocks we saw gulls, pelicans, and even a seal popped up to say hello! The beach is picturesque and better than anything I have seen on the Atlantic. I am a sucker for mountain landscapes, though. The water is clear and the waves are strong.

I won’t explain how, I am sure its out there on the interwebs, but the cap to our perfect day was discovering a little lagoon near Point Dume. With only a handful of people exploring it, and the enclosure of the cliff around us, waves crashing and a rising tide, it gave me pause. If I leaned back and the rock next to me blocked my view of the singular group of sunbathers , I could look around and not see a soul other than Kristen. It gave us this sense of what it is like to be the only people on earth, one with nature…despite the expanse of humanity and multi-million dollar homes on the other side of the cliffs behind us. It was a moment I captured with a mental picture, an image imprinted in my memory. A new-found happy place to add to my list of happy places that include Hanauma Bay, a little beach in Mykonos, the top of Tofana Rozes in the Dolomites, overlooking Clingman’s Dome on the AT in the Smokies, Cinque Terre, and several peaks of the Austrian Alps. Places that when pictured in my mind bring me a sense of calm and awe, of being exactly where I am meant to be in that time and in that place.

All waxing poetic aside, southern California is not all celebrities, expensive stores, and models. Its true essence lies in the beauty of its landscape and the vigor of its lifestyle. These places and experiences were wonderful and perfect. I cannot wait to return and share them with my husband. I hope I have inspired you to visit one day too!

Home. This is what I came back for.

I spent the last week rapidly traversing the state of Ohio, from Cincinnati to Cleveland and back, to kick off my terminal leave from the Army. I hadn’t thought much on my decision to spend the first week of the official transition period of my life back in my home state until I heard Lebron James’ MVP interview and had a discussion with my mom. I was inspired by Lebron’s words when asked why his win meant so much to him and he said, “I’m home…I’m home. This is what I came back for.” It struck a chord with me as I thought how regardless of all the trips and places to explore, there is something about the opportunity to return to the familiarity of home that is still refreshing and exciting.

I could have chosen to go virtually anywhere in the U.S. to celebrate my newfound freedom, but I chose home. I could have made it just a three day trip to ensure I made it to my high school friend’s wedding and continued on to “more exciting” places. But something told me embracing the familiar was the best way to initiate the venture into the unfamiliar. Maybe I am a sucker for symbolism, but in reality family and friends are important to me, and the chance to reconnect with them after a long absence pulls on my heart strings more than the lull of a mountain trail or a foreign city.

I realized I enjoy finding new experiences in old places and old stomping grounds. No matter how much things stay the same there is always change (yep play on that old phrase.) I went to a family cookout at Walton Lake, a place I had been a dozen times in decades past, but found myself reconnecting with my younger cousins who, now years older, have stories of college classes and career plans. I could finally share a beer with a few of them. I went to restaurants in Covington, KY and Over-the-Rhine (OTR) that didn’t exist or I didn’t know about when I last lived in Cincinnati. I returned to Brown County, where I went to high school, for my goddaughter’s first birthday. My first as a godmother. I watched my close friend, Hannah, get married and reunited with people I hadn’t talked to in 7-8 years! So many new conversations and experiences with people who have always been in my life or were big parts of my life…the same landscape but the details evolving and changing.

At the same time, I’m sentimental and nostalgic so I also enjoy revisiting familiar places and sensing the memories they evoke and the stories they inspire. I ran on an old familiar bike trail near Granville, OH. One I have been on countless times whose bridges and cow pastures I could recite with eyes closed. And every step evoked some memories of runs and walks past. I ran down Broad street to the Alum Creek trail in Columbus, a favorite route from my brother’s house. I went with a dear friend to a dear place, the Cincinnati Zoo. Reminiscent of childhood trips and college dates. We spent the entire visit catching up and recollecting in between Polar Bear and Gibbon sitings. I watched Cavs basketball games in the living room with my grandpa and my parents. Something we’ve done more times than I know. But this time, they won the first NBA championship and the first major sports championship since 1964 for the city of Cleveland. To be with my family and back home for that moment will stay with me forever. If I had been hiking in Colorado or sitting on a beach I don’t think it would have been as momentous nor could I have watched my Mom scream and cry tears of joy when the game clock struck 00:00.

For anyone reading this who moved away from home, once in a while when given the opportunity to travel, its really worth it to find yourself choosing to return home. It doesn’t have to be long, my trip was seven days but it could be three or four. Go see how the people and the places you know and love have changed and evolved while you have been gone. Enjoy the experiences that change and growth enables. Don’t ever deny where you are from or ignore your roots. Remember how those roots stayed deep in the ground so you could blossom and be picked up by the wind to be placed into the unfamiliar and flourish. I found myself in Europe, I find myself traveling now, because of the people and the places in the old familiar spaces that remain and endure, ever-evolving ever so slightly. The people and the places that are home.

Find your Beautiful, Mine is Strong

Strong is Beautiful. I didn’t intend to steal the Pantene slogan, but the sentiment is true and something of a mantra I have adopted over time. It epitomizes the way I have come to view and accept myself as a runner, but it took time. Let me explain.

Sometimes we, anyone who puts on a pair of running shoes and deliberately moves at a speed faster than walking, put runners in a box. What I mean is that we, though technically runners, do not define ourselves as such. Whether it comes from our belief that we don’t run enough to be a “runner” or don’t run fast enough to be a “runner,” we just think that there are “runners”, and then there are the rest of us.

My own personal separation between being a “runner” and just someone who runs was defined by body type and body image. It may sound strange but for a girl who struggled to love her body as it was and, like many young girls, compared herself to her idols, I just didn’t look like them, the real runners. The girls who beat me in track…the girls who ran on the college cross country team…the professionals I came to follow like Shalane Flanagan and Kara Goucher. I had some muscle, some meat on me. I didn’t have stick arms and stick legs or 6-8 pack abs. So I labeled myself a multi-sport athlete who just ran to stay in shape.

But, I wanted to be a runner. I wanted to look more like the people at the top of a sport I came to love. When high school sports ended and I couldn’t define myself as a softball or basketball player, I embraced becoming a runner. If I looked like a runner I could truly define myself as a runner. And to look like a runner meant not to touch a single set of weights. Abs and cardio, abs and cardio. That was my self-identified recipe for the runner’s body I needed. Lifting would just slow me down (myth alert!). As I got faster and ran more races I needed to fit in with the people crossing the finish line just ahead and just behind me.

Until March 2012 I did not lift a single weight. I left that to people like my brother who wanted to “bulk up” and bodybuilders. To me, those were the people that lifted. I didn’t actually know any women who were good runners and strength trained. So, I just ran. On the road, on trails, and on the treadmill. I did body weight exercises in ROTC, like push-ups, because I had to. And by no means did I ever come to look like Shalane Flanagan or Kara Goucher. The only similarity was my utter lack of chest endowment. But in my mind, I was doing the right thing. It was twisted and flawed. I still wouldn’t run in just a sports bra in the dead of summer because I didn’t think my abs were defined enough. For a while, I struggled to have the confidence to run in a fitted tank top! (I know…WHAAAA?!) And had I ever picked up an issue of Runner’s World before then, I might have read one of a million articles about the importance of strength training, and realized there are a million body types for runners, but I hadn’t.

So March 2012 you say, what changed? Jeremy Gilbert, my now husband, came into my life. After a few months of dating and some injuries on my part, Jeremy convinced me to try lifting weights. Using him as an example; Jeremy is a big guy. He lifts every day and he is strong. He also runs every day and he is fast. He was then and is now. He could curl 90 lb. weights and could run an 11:30 2-mile. Now he can run a 2:52 marathon and he is essentially the same size. He convinced me, with science and Women’s Fitness articles, that lifting does not equal bulking up. It depends on how you do it and why you do it. He suggested that improving my upper body strength could improve my running. And he reeled me in.

I started lifting, under Jeremy’s tutelage and guidance, and I came to LOVE it. I loved the exhaustion and reaching muscle failure, then seeing the results. I loved the rhythm and focus of it. I loved testing myself as I slowly increased in weight and repetitions. Before I knew it, I could do pull-ups. Like real pull-ups! My arms had become more defined, my shoulders and back stronger and leaner, and the best part…I got faster. As I added muscle I burned fat, got lighter, leaner, and more efficient.

This all fascinated me, and on top of having injury issues (another blog post), I became a student of my passion. I started reading Runner’s World and as Instagram came about, started following runners. I followed some blogs and forums. And I came to realize that a) strength training is recommended and b) often used as cross-training by SO MANY runners. Some people who lift weights and some people who do just body weight exercises. Some of whom looked like Shalane, some of whom looked like me, and some of whom looked like college shot-putters. But all runners. Not just people who ran, but people who proudly said “I am a runner.”

Since March 2012 I have been lifting and strength training, and I define myself as a runner. I realized that my own body image issues and self-comparison lead me to develop an idea of what I should be. As I shed that layer of self-doubt and came into my own, I am now happy with my body and happy with my running. I may not look like an Olympic athlete but I am healthy and I am strong, and I am a runner. I have taken runners out of that box completely and embraced the belief that anyone can be a runner. I am still working on running in a sports bra when its hot, but progress is continual. I have nailed the self-definition piece, forever working on body image.

This post is about self-image and defining yourself; for me through cross-training and lifting I came to my empowerment and self-actualization. Maybe you can too. For others it could be anything. Whatever might be holding you back from being happy in your running skin, or keeps you saying “I’m just someone who runs, not a runner,” put your running shoes on and be proud. For me it was body type and body image. Now I say “strong is beautiful.” For others, its their speed. Guess what? Slow is beautiful. Fast is beautiful. Last place is beautiful. First place is beautiful. For some, its the age they start running. Guess what? Old is beautiful. Young is beautiful. For some its the frequency that they run. Once a week is beautiful. Six times a week is beautiful. Whatever you are, whoever you are when you put on a pair of running shoes and you move your legs at a pace faster than a walk, YOU are beautiful, YOU are strong, and YOU are a runner.

-Shaina

Running while Traveling: Why and How

Summer is kicking off and people are getting ready for vacations, weekend getaways, and increased travel. This post applies to any time of the year, but in the spirit of summer travel its a good time to bring up running while traveling!

Many people I talk to think vacation is a time to forget about fitness and take a break from running. This may be true, especially if you body needs the rest, but no time is a time to forget about fitness! And for those who just cringe at the thought of wasting vacation time on running, or those who don’t like running outside of their routine and finding new routes…think about it this way; running while traveling is a great way to explore and see new sites! It gives you an opportunity to cover more ground and get to more places. If you go early, you can see beautiful sites and touristy places before they get busy and swarmed with other people. There is nothing like a monument set against the dawn void of photobombers or famous buildings bathed only in lamplight. If you are like me, the photo ops alone can be enough to get you out running early while on a trip. I am a sucker for sunrise shots! So, if I’ve piqued your interest, let me lay out how I go about preparing to run on trips, vacations, and generally away from home!

First, packing! What do you need to bring? Don’t worry too much about the extra space in your luggage, if you are running during the summer it won’t take up much extra space anyway. If during the winter you are probably checking your luggage. And you don’t have to pack an outfit for each run (because I am not talking about running every day of your trip friends, that would be excessive), you can always bring a tiny Febreeze to spray down your clothes and hang them over a balcony, out in the sun, or in the bathroom to dry and then reuse them. Its your own sweat anyway!

The Essentials

1) Your running shoes (given, and they fit so easily in suitcase front pockets)
2) Running socks
3) Sports bras
4) Running outfit(s) (check weather.com before you go to decide what types of outfits you will need, whether shorts and tank top or tights and a pullover)

With those four things you can go for a run and you are probably saying “duh, great insight genius.” But, I want a few more items, especially if I am doing any longer runs like the ten miles I did in Madrid or the eight in Lisbon. “The Additionals” are the items I easily forget but always want.

The Additionals
1) Sunglasses
2) Sunscreen in the summer (gotta protect your skin!)
3) Headband, Hair tie (you were probably bringing these anyway)
4) Foam Roller (mine is hollow – see the gear page – so I just shove the extra sports bras, socks, and shorts inside of it!)
5) Nuun Electrolyte Tablets (hydration is usually even more key when traveling, due to the change in routine and the increased indulgence in alcoholic beverages)
6) Handheld water bottle with pocket for keys, hotel room key, ID, cash, etc.
7) iPod Nano or whatever music device and headphones (if you run with music)
8) Your camera, or iPhone with camera. (I have gone on 6-8 mile runs with my Nikon because of scenery and photo ops that have arisen during runs!)
9) GPS watch – super key if you map out an out and back course.
10) Jelly Belly Sport Beans- unless you save the airline peanuts you may not have snacks lying around and need some fuel before you run
11) An air freshener and mini-Febreze

Second, Route Planning! Because now you are like, I have all this stuff packed and I am ready to run but how do I know where to go, what routes there are, and what areas are safe to run in.

Well, first, you don’t have to run long routes. You can always find a close by hill and do hill repeats. Jeremy and I did this next to our hotel in St. Maarten several days that we were there. You can also look up a high school or community track and do a speed workout. But, I did emphasize the joy of exploring while running so lets talk about that!

There are two approaches you can take to longer runs while traveling. The first is simply setting a mileage goal, taking your GPS watch, and wandering down an out and back on an established path such as a river walk, path around a resort or hotel you are staying at, or in the Air BnB’s neighborhood. This works best on well-established trails/paths or if you have a GREAT sense of direction. For example, I used this approach in Lisbon, Portugal where Jeremy and I did an eight mile run and ran out four miles and back on a paved trail along the Tagus River. It would work well in Washington, DC too where there are many distinguishable monuments, wide streets, and paths i.e. the National Mall or along the Potomac River. This does not work as well in older cities and downtowns with lots of confusing non-linear streets. The only research required for this method is finding the trail and the general direction to run to get to it.

The second is mapping out a distinct route, again based on mileage, or making it to a specific landmark or site in the city or location where you are staying. You can use Gmaps Pedometer or Map my Run , draw out a route and save it on your phone or print it out. I typically use the phone method since I carry it anyway for emergencies or photos while I am travel running. The best part about this method is that you can easily find pre-established routes on running forums, blogs, travel sites, you name it! I personally enjoy the challenge of looking at a map, reading a little about safety, and creating my own route based on landmarks, etc. I did this in Madrid with a ten mile route that was based on running to and through Retiro Park and in Edinburgh with a route based on running to and up the Salisbury Craggs (the post’s photo). That may be in the Army in me, but the alternative is perfectly fine and guarantees you a safe pre-established route.

With either method, you can find great suggestions in guide books and on blogs, especially from the people that live and run in those cities. You will always have to tweak a little depending on where you are staying, especially if you don’t have a car as is often the case in foreign cities. If you are staying too far from a certain landmark but you would love to run near it, bring some cash or a credit card and hop in a cab or on public trans to a more viable starting point. Or, once you get there, snap your photos and run back to where you’re staying!

Third, handling your stinky running clothes! This is brief (pun intended). If you don’t have access to a washer this is where the air freshener and Febreze come in. Lay your clothes out to dry even if you don’t need them. Balling up a moist shirt = mold and weird smells later. Then acquire a hotel laundry bag, garbage bag, or souvenir bag. Febreze the clothes once more, stick them in the garbage bag, stick the air freshener in with it (little car size ones are great), stick the bag in a separate pocket. Voila!

I hope you are sold now! However, if you are still making excuses for why you don’t want to run when you travel (unless you are injured) please throw your wrench or excuse at me. I will give you some options, a rebuttal, or a solution…unless you are going to a dangerous violent place, an uninhabited jungle, or something unreasonable. I even ran on the deck of a cruise ship one time so being at sea can’t stop you!

Travel Running can be a ton of fun and keep you active while on vacation or visiting family. Your run won’t be boring because it will be new! You can enjoy the extra sangria, bier, scotch, or whatever it may be because you burned a few extra calories and you probably got some awesome photos in the process. Now, go see where your legs can take you and what they lead you to discover!