Tuesday, August 19, 2014

I Hit My Wall During Training | The Perils of Summer Runs

As runners, we like to think we are super-human or super-heroes. We face a challenge head on and take pride in the conquer of a goal. That goal might be battling the elements, our schedules, the course, the shoes or more.  We have all heard the term "gutting it out".

Last week, I could not gut it out anymore.  I was done.  



I am entering my 15th week of Full Marathon training.  That means, I have been training for my next full since May.  More importantly, I was training during the awful, AWFUL heat of the Las Vegas summer.  Going to bed at 7pm to 3am wake up calls became the normal. 

I accepted that I had to train when the sun went down or before it came up. Anytime the sun would blare down on me, my metabolic rate would turn my heart rate into the Las Vegas speedway.  Way too many times, I tried running in 90F+ weather with blaring sun only to have the road sway and move under my feet.  

I knew the summer would be tough and I new I would have difficulties, but never did I anticipate meltdowns.  There have been so many times, I came walking in the door after a tough run and the marks on my face were tears, not sweat.  The mental games this heat played on me, were no fun.  

I felt like the lone, whimpy runner.  Everyone else is training in the summer, why is it so difficult for me?  I knew my body was getting stronger.  I knew my legs were stronger - even my youngest kiddo said, "mom, you have muscles in your legs I have never seen before!"  

I kept telling myself, that all the work I do in the summer will pay off ::insertrollingeyes::

I hit my wall on Friday.  I went out for a 12 mile run and by mile 5, I couldn't fight my demons any longer.  I quit my run and walked a mile back home.  The last time I gave up a run...I cannot remember.  

I walked back home, feeling defeated.  The heat had finally won.  My legs were beyond exhausted.  I had no energy.  This was not a bad day, this was the breaking point of how I have been feeling for the last month, if not longer.  

I have less than a month until race day, which means I have less than 2 weeks to go until taper.  Time was running out on me. The ever-present support and encourager, my #RunningBro informed me he has had a difficult time this summer.  Yea, sure buddy - you are still cranking out your 20 milers.  Yet, he spoke the truth, if my body cannot do it, I cannot. I know this, as a running coach and a competitive runner, our bodies are not always on the mark.  I spoke with a few other Elite Racers, and they said the same thing.  I needed to take time off. 

I made the choice to take at least 3 days off, maybe 4.  No workouts, no running.  Nothing.  

This morning I had my first run and it felt much better and the temps were pretty darned high (almost 90F, in the darkness).  

With only weeks left of solid training, I know I cannot move a mountain, but I can and will train, as my body dictates.  When I first decided to run a full in September, I had one goal - gauge my legs.  In 2 years, I have never trained  with entire full training program.  Never.  This will be the first time I run a full, with a full-specific training program under my belt (or shoes, if you will).  2015 is the year I hope to earn my BQ.  This race in 2014 is my fitness gauge, but I will not have a repeat of LAM 2014, that is for sure.  

During the weekend, I cried a lot.  I got through the emotions of failure, defeat, feeling undertrained and "what business do I have to run a full?"  Friday-Sunday night I listened to a new round of Super Sleep CD's to get my brain in the right path. If you have not heard of Super Sleep, please check out the website.  I withdrawing from the Full (#RunningBro won't let me), but I must complete the goal I set out for myself.  As painful and heart breaking LAM was, I was very satisfied I had accomplished my goal - to finish, injury free.

Taper will be okay, it won't be that much relief, because running 5 miles in the heat is just as bad as running 16 miles for me.  But, my mental perspective is different, I can only do what my body allows me to do.  If my cranky 'ole metabolic rate requires me to pull back and not run tempo's or speedwork, then so be it.  I have no reason to push myself to unsafe levels and I will not.  

Do I feel 100%?  Actually I don't, but I don't feel defeated.  I feel content and looking forward to finishing this up and taking a break from Full's until 2015.  I know that the training I have done is not in vain, it will serve a higher purpose.  

I have one wish - is it Fall?  Can I run in my gloves, yet?  

How are you training in the heat?  Has it beaten you up, also?



(c) C. Ragsdale 2010-14
___________________
Run F.A.B.,

Charlene L. Ragsdale - Las Vegas, NV
*Sponsored by
RobKellerMD.com, KT Tape and Island Boost
*Team Super Hero Master's Elite 2013-14
*Founder, Running Troops
RRCA Certified Running Coach, IFA Certified Sports Nutritionist & Public Speaker
~My Facebook Fan Page ~Follow Me on Twitter
~Blog Disclaimer - Click Here

Monday, August 18, 2014

PRODUCT REVIEW: Hair, Nail, Skin Supplements from It Works! | Ragamuffin Time!


I have been wearing a pixie cut for over a year.  I love short hair.  I love the ease of taking care of it and only taking a few moments to primp in the AM.  A few months ago, I revealed that I am growing my hair back to a bob.  CLICK HERE for my blog post about my decision to grow out my hair.  


After that blog post, I was introduced to a new supplement on the market.  A product that is claims to increase the health of your hair, nails and skin.  I had seen many Before and After photos of hair growth, so I was willing to try it.

From the website:

Be a more radiant, youthful looking you with support for stronger nails, softer and smoother skin, and shine-worthy hair!  With essential vitamins, minerals, and plant-based nutrients, Hair Skin Nails enhances your own natural collagen and keratin production, supports healthy cell growth, and boosts your body’s free radical fighting defenses.  It’s optimal nourishment to look your beautiful best from the inside out!

·         Boosts your natural collagen and keratin production

·         Supports the body’s defenses against free radical damage

·         Moisturizes while enhancing skin’s elasticity and flexibility

·         Promotes healthy cell growth, strength, and shine”







Krissy Mueller, an It Works!  Independent Distributor sent me a complimentary supply.  I began taking the supplements in July. 



July hair - not styled(a seriously bad picture!)



I took the supplements every day, except for a few days I had a stomach flu or I was out of town and forgot to pack them. 



Within the first week, my hair FLIPPED out in the back.  That was the first “ah ha” moment.



By the time I was nearing the 3rd, people were noticing the length.   I knew it was growing fast, as I can typically wait 4-5 weeks to color my roots and I needed to color my hair at the 2nd week.  That’s twice as fast hair growth. 



By the time I finished the container, my hair had almost grown 2 inches.  1 inch in one month is a good growth, but 2 inches is quite unheard of. 



I am very pleased!








 And styled:




It's long enough to put in an teenie-weenie pony tail for my runs.  




If you want to grow your hair out or to have healthier hair, this is a great product.  In addition, it will help your skin and nails.  I need a hair trim! 



You can order it at Kristina’s website:  www.muellerbodywraps.com – click on SHOP

  • SKIN -> HAIR, SKIN, NAILS



If you decide to try the product, please let me know how you like it.  I would love to see pictures! 


Thank you, Krissy for giving me the opportunity to try this product.  *Although I have received a complimentary product, the views & opinions are my own.  I am not connected nor affiliated with this company or distributor program. 


(c) C. Ragsdale 2010-14
___________________
Run F.A.B.,

Charlene L. Ragsdale - Las Vegas, NV
*Sponsored by
RobKellerMD.com, KT Tape and Island Boost
*Team Super Hero Master's Elite 2013-14
*Founder, Running Troops
RRCA Certified Running Coach, IFA Certified Sports Nutritionist & Public Speaker
~My Facebook Fan Page ~Follow Me on Twitter
~Blog Disclaimer - Click Here

Wednesday, August 13, 2014

Pack Your Bags! | Meet Me at the Runners World Half Marathon in PA

Time flies!  It seems like yesterday I came home from the Runner's World Heartbreak Hill Festival in Boston.  Has it been 2 months?!?! CLICK HERE for my race recaps from that weekend. 

Since then, I have been busy offering giveaways and reviews from many of the event sponsors.  I am still not done!  


I am so tickled to announce that I will be going to the Runner's World Half Marathon Festival in Bethlehem, PA.  I am not sure what I have done to be on Runner's World radar for both Boston and PA, but I am blessed and humbled they have invited me, again.  

They will be having a 5k, 10k, Half and a Dog Run! 
A full weekend for all!

You can race/run any of the distances or a combination. The 5k & 10k is called "the 5 & Dime" and all 3 events is the "Hat Trick".  I ran the Hat Trick in Boston. This time, I am opting to race the 5k and run the Half.  My goal is find someone to run with - another blogger, an Editor or another runner.  That is how I ended my weekend in Boston and I think I want to do the same in PA.  

I have 10% off promo codes!


·         5k: blogCragsdale5K
·         10k: blogCragsdale10K
·         Half: blogCragsdaleHalf
·         5 & Dime: blogCragsdale5&10
·         Hat Trick: blogCragsdaleHat


Have you seen the Half Finisher medal?


As with Boston, my goal is to review the event and test out some of the last products to share with all my FAB-O friends.   Stay tuned for more details leading up to the weekend in Bethlehem, PA.  I have some special surprises to share with you!

Thank you, Runner's World - see you in PA! 

(c) C. Ragsdale 2010-14
___________________
Run F.A.B.,

Charlene L. Ragsdale - Las Vegas, NV
*Sponsored by
RobKellerMD.com, KT Tape and Island Boost
*Team Super Hero Master's Elite 2013-14
*Founder, Running Troops
RRCA Certified Running Coach, IFA Certified Sports Nutritionist & Public Speaker
~My Facebook Fan Page ~Follow Me on Twitter
~Blog Disclaimer - Click Here

Tuesday, August 12, 2014

O Captain! My Captain | Our Great Loss



I was sitting on my mama's couch when I head the news.  Robin Williams was dead.  My heart went into my throat.  Then, I heard the circumstances of his death, I felt my head spin.

Even though I work in the entertainment field and represent many celebrity clients, he was special to me. I have never met him, nor even been close, but his talent affected me in many ways.

Yet, even in death, he affected me.  It's no secret, that I had suffered from severe depression in the 1990's.  I spent 1 1/2 years seeking help and most importantly, seeking healing.  I didn't want to hurt anymore.  Did I have thoughts of death?  Sure I did, but I never thought about how or when.   However, I did put myself in many dangerous situations, hoping an "accident" would occur.

It's a dark place I never want to go, again.  It's a place that I know can surface in a blink if I don't use the tools that have been given to me to fight it off. 

I am not obsessed with it's presence nor control my life around it.  I cannot speak for Mr. Williams circumstances but I do know that the place he must of been on that day to take his own life, was far darker than I could of ever imagined.  

Do I think it's an easy way out?  I do not it's an easy way out.  Until you have been on the dark side, you cannot judge.  A person who hurts that badly feels they are inflicting pain on others and they are truly better off, dead. Their love of others and not wanting to see inflict any further pain on them, is foremost on the mind.  I have lost 4 people in my life to suicide.  One could say,  I have seen both sides.  I wish I have not. 

A depressed person creates an fantasy world that they are the cause of all bad and evil.  I learned that during my 1 1/2 years of therapy, that everyone thought the same as I did.  I cannot imagine his darkness or the moment he decided it was over.  I don't want to think of that dark place as I was close, but never that dark. 

I send my sympathies to the family, his friends, to my work clients who called him "friends".  I have no words to comfort you, only to say THANK YOU for sharing him with the world.  THANK YOU for giving him the love his heart so desperately wanted.

In his famous words, "It's not your fault".  It's no one's fault

The God I love and worship is a merciful God and I believe he met Robin as he crossed over to provide him the peace and comfort he so longed for.  I believe Robin is making God laugh, at this very moment, in a way that only Robin Williams could do.


Thank you, Robin Williams for sharing your voice with us.  The world mourns.  We miss you.

(c) C. Ragsdale 2010-14
___________________
Run F.A.B.,

Charlene L. Ragsdale - Las Vegas, NV
*Sponsored by
RobKellerMD.com, KT Tape and Island Boost
*Team Super Hero Master's Elite 2013-14
*Founder, Running Troops
RRCA Certified Running Coach, IFA Certified Sports Nutritionist & Public Speaker
~My Facebook Fan Page ~Follow Me on Twitter
~Blog Disclaimer - Click Here

Tuesday, August 5, 2014

Cure for Stinky Shoes | #FitnessHacks #FABHacks

We all have been there.  Take off the shoes and the odor becomes a bio-health hazard.  We can wash our shoes and even spray with foot spray, but the eau de foot follows us.

Here are a few #FitnessHacks & #FABHacks to help you eliminate shoe odor, not cover up. 


1. Tea Bags

Put dry team bags in your shoes.  Keep in there for 48 hours.  To speed it up, put your shoes in a tied up or sealed up plastic bag (with the tea bags inside).  Toss the tea bags afterwards, do NOT use as a hot beverage - Ewwww!




2.  Dryer Sheets

Same technique as Tea Bags and do not use them afterwards



3.  Carpet Deodorizer

Sprinkle in your shoes and put your shoes in a plastic bag. Be sure to use a carpet deodorizer that neutralizes odors, not makes them smell nice. I like the Arm & Hammer brand.   Put shoes in a plastic bag for 6 hours.  VERY IMPORTANT:  Vacuum out the powder. Don't "tap it" out. The powder will leave a residue that will make your feet ITCH when you sweat. 



In addition to washing your shoes after every run, what tips do you have for smelly feet?

Do you have a great #FitnessHack?  Please email to me and if I print in my blog, I will mention you & your website (if applicable)

(c) C. Ragsdale 2010-14
___________________
Run F.A.B.,

Charlene L. Ragsdale - Las Vegas, NV
*Sponsored by
RobKellerMD.com, KT Tape and Island Boost
*Team Super Hero Master's Elite 2013-14
*Founder, Running Troops
RRCA Certified Running Coach, IFA Certified Sports Nutritionist & Public Speaker
~My Facebook Fan Page ~Follow Me on Twitter
~Blog Disclaimer - Click Here

Tuesday, July 29, 2014

#FitnessHacks - Can You See the L or R on your iPod ear plugs? | Here Is a Quick Fix

Thank you for the great response to my #FitnessHacks introduction!  I am glad you found my first tip How to Organize Your Accessories helpful.

Today's #FitnessHacks is another tip I have used. 

While I don't wear an iPod often, I use to be in a quandary on what ear plug when into what ear. Have you tried to see the L or R on the plugs? 

I decided to make it obvious.  I put a piece of black tape on the L(left) ear plug (you can do the R(right), it doesn't matter). This was such a big hit with my former running group, I showed up one day and others had done the same. 

  • Friends used stickers
  • Other friends have marked their one plug with nail polish

This came in handy when I was running LAM 2014.  I had my headset tucked into my sports bra.  But, when I pulled it out around Mile 12, it was twisted.  I could easily tell what one was L and what one was R without breaking a stride.  

Here is a picture of my iPod with black tape: 


Cost:  I say "free", you can use anything you have around your house.
Time:  10 seconds? 

Let me know if you use this and how you mark your iPod.  I would love to see your creativity! 

Do you have a great #FitnessHack?  Please email to me and if I print your tip my blog, I will mention you & your website (if applicable)



(c) C. Ragsdale 2010-14
___________________
Run F.A.B.,

Charlene L. Ragsdale - Las Vegas, NV
*Sponsored by
RobKellerMD.com, KT Tape and Island Boost
*Team Super Hero Master's Elite 2013-14
*Founder, Running Troops
RRCA Certified Running Coach, IFA Certified Sports Nutritionist & Public Speaker
~My Facebook Fan Page ~Follow Me on Twitter
~Blog Disclaimer - Click Here

Thursday, July 24, 2014

PRODUCT REVIEW: Tiger Balm Muscle Rub & Giveaway | A Great Addition to #TigerBalm


*Although I have received a complimentary product, the opinions are my own. 



I believe the first time I tried a Tiger Balm product was before my first race in 2010.  I had serious Runners Knee and I needed some relief. 

I vividly remember walking around Mandalay Bay Hotel on race morning and the air was "Eau de Tiger Balm".   I realized at that moment, Tiger Balm was the runner's fragrance of choice.

Since then, I have used their balm in the little square containers.  I have one in my race bag and also at home.  In fact, I discovered another jar in my office desk, just this morning.  Score!

When I was given the opportunity to test out the new Tiger Balm Muscle Rub, I jumped at the chance.  With the name Tiger Balm, I knew it had to be good.  The muscle rub is a cream and far less greasy and sticky of the balm (see photo below)



The first time I applied it, I used it on an achy back before a run.  I must of had horrible form the day before (bending over too much) my back was tight, tight!  

I applied the rub a few minutes before my run.  I noticed immediately is the less fragrant, shall we say. But I felt the instant relief on my back.  I got through my 8 mile tempo with no problems and not one ache in my back.  That's a good thing!

This is a winner!  I keep this rub and the balm in my race bag.  I will continue to use the balm for those overtly sore areas, but I will use the rub for the tight ones.  I am sold, this is forever on my running shopping list.  

Tiger Balm is offering a generous giveaway. The winner will receive the Muscle Rub!  Who can turn that down?  Enter today until 7/30/2014 at 11:59amPST (that's AM, not PM) to be eligble to win.  The winner has 48 hours to reply to the winner email notification (from me).  Enter today and in the comments, share how you will use the muscle rub! Good luck!




Have you tried Tiger Balm?  I would love to hear your experience!  


a Rafflecopter giveaway
 
I received one or more of the products mentioned above for free using Tomoson.com. Regardless, I only recommend products or services I use personally and believe will be good for my readers.



(c) C. Ragsdale 2010-14
___________________
Run F.A.B.,

Charlene L. Ragsdale - Las Vegas, NV
*Sponsored by
RobKellerMD.com, KT Tape and Island Boost
*Team Super Hero Master's Elite 2013-14
*Founder, Running Troops
RRCA Certified Running Coach, IFA Certified Sports Nutritionist & Public Speaker
~My Facebook Fan Page ~Follow Me on Twitter
~Blog Disclaimer - Click Here