Friday Fives: Five Things I Bring to Every Race!

I'm very methodical when I prepare for a race, from training all the way to race morning.  After forgetting a few different items for race day, I've started putting what I need aside the night before into a drawstring bag that I end up leaving in my car during the race itself.  These are a few of the things that I cannot leave the house without on race morning!

1.  Road ID
It's so simple.  Mine is just a little rubber bracelet with my name, birthday, a couple important phone numbers, notable allergies and "PAUSE MY GARMIN"  There are a few different options for where to wear your Road ID, and I definitely wear this on every run outside of my house.  You never know when you might need it!  For race day, all I need to do is write "See left wrist" so if something happens a paramedic can see that and check my wrist for all the info they need.  Use the above link for $5 off your order!  Road IDs typically cost around $20.

2.  Spibelt
I don't like carrying absolutely everything in my pockets if I can help it.  My spibelt is the perfect size for a phone, car key, my Blue Q coin purse and still have space to spare.  They've started releasing some really fun prints too!  It's super comfortable and it doesn't even bounce during a run.  Spibelts start at $20.

3.  Garmin
Like I tell a lot of people:  I'm a stickler for accountability.  I use my Vivosmart HR to track daily activity and distance during boot camp classes, but my Forerunner 230 (with heart rate strap) to track my runs.  I upgrade to the Forerunner 230 this past December from the Forerunner 10 and it has been amazing.  The heart rate strap helps me see how much effort I'm putting into my runs, and there are lots of extras you can install to expand the abilities of the great little watch.  I have an Accuweather app that tells you the weather outlook for your run, various watch faces (including some that I've made with the Garmin Face-It app for my phone) and a pacer to help with race day.  Garmin has lots of GPS watches for various price points, beginning at $120 for the Forerunner 15.

4.  Throwaway water bottle with cherry limeade Nuun and a Picky Bar
The night before a race I always grab a throwaway water bottle and put in a tab of cherry limeade Nuun.  It has just a little caffeine to wake me up and helps me hydrate for the race ahead.  I also like to eat a Picky Bar before a race for a small breakfast.  They were created by athletes (Lauren Fleshman, Jesse Thomas and Stephanie Bruce) and they're pretty nutrient dense with minimal processing.  They can be found at Trader Joe's and REI and are absolutely delicious.  (I also enjoy eating them for an easy post-run snack.)  My favorite flavors are Ahh Fudge Nuts (chocolate fudge brownie with peanuts), Smooth Caffeinator (chocolate hazelnut with caffeine) and Cookie Doughpness (cinnamon raisin.)  However before a race I tend to grab the Smooth Caffeinator for a little more caffeine.  A tube of Nuun will set you back about $7, and Picky Bars retail for about $3.  (You can get bottled water really inexpensively at Trader Joe's where a whole case is less than $5.)

5.  Blue Q coin purse

This one is a little more unique, but hear me out.  Last May when I ran the St. Michael's Half Marathon it was probably some of the worst weather conditions that I've had to run in ever.  It rained the whole entire time.  I was completely soaked within the first mile.  When I was emptying my pockets in the car after the race, one thing was dry and it was this little coin purse.  I use it to carry my driver's license (you'll be ID'd for that post-race beer!), some cash and a credit card.  It's small enough that it's easy to get everything out and can still fit into that pocket in the waistband of your running pants.  These cost about $2-4 depending on the print.

What are some things that you can't leave the house without on race morning?

Friday Fives: Five Great Maryland Races!

The Maryland is a fantastic place to race, and I've done quite a few in the four years I've been living in the area.  These are some of my favorites, in no particular order.

1. Charles Street 12 September 3, 2016

This race is absolutely fantastic.  I ran it last year and plan on running it again this year on September 3rd.  It's put on by Charm City Run, and they know how to put on a good race.  For doing this race you get an awesome premium (last year it was a waffle knit shirt, this year it's a half zip jacket in purple for the ladies and navy blue for the men) at packet pickup, and then a finisher's medal as you cross the finish line.  

On course support is great (lots of water stops, a few groups of spectators, and some amazing cops who somehow still manage to keep traffic moving even just a little bit) and the course itself is gorgeous.  Super hilly, but it starts in Towson (with a hill SUPER early on) and heads down most of Charles Street through Baltimore to finish in front of Power Plant Live where they have the the finisher's party.  While running you'll run past Loyola University, Towson University, Notre Dame of Maryland University and the original Washington Monument in Mount Vernon.  It's generally downhill, but don't let that elevation map fool you--it's definitely still really hilly and the flat portion in the last couple miles is a lot harder than you think it should be. 

This race is actually the third race in their B3 race series, which includes their St. Patrick's Day 5k and Sole of the City 10k.  If you do all three races, you get an extra gender-specific premium (last year it was a bag with the race series logo embroidered on the outside, this year it's a really nice sweatshirt) and an extra medal.  

2. Across the Bay 10k November 6, 2016

This bridge seriously strikes fear in sooo many people who drive over it to get to the Delaware and Maryland beaches.  It's super high and in the car sometimes you'd swear it sways a little bit.  I've run this race two years in a row, (year 1, year 2) and will be making this my third year.  (Full disclosure--I'm an ambassador for this race.)  It starts out nice and flat for the first quarter to half mile then you have a 3% incline to the peak of the bridge.  From there, it's all a gentle downhill slope.  The last mile or so is pretty flat with a couple of inclines due to the ramp, but otherwise it's a pretty easy race.  I definitely recommend doing it for a first 10k.

This race is definitely different from some of the others that I've done.  For one thing, the race is cupless meaning you have to bring your own water container but they have huge containers available to refill your bottle.  Their water setup also has some fountain attachments just in case you forget your bottle.  (There are also portajohns available on the bridge itself in case you need a bathroom break!)  This race is also HUGE.  They have several wave starts and organizers recommend you move back in the waves if you want to run it with friends in different waves.  There are also several places to park, which you do have to pay for and this year they've eliminated universal parking passes.  

If you're interested in signing up, use the code AMBFRENCHH16 for $5 off registration!

3. Cinco de Miler May 2017 

I've run this one two years in a row.  The first year was fantastic.  The second year not so much, since May seemed to be monsoon season here in the Mid-Atlantic.  Even so, the race was still great.  It's a smaller trail race on Kent Island and if you run the Across the Bay 10k, the corporate park where the race starts should look very familiar since it starts and finishes on the other side of the offices where the Across the Bay finishes.

The race is fast and flat and a great starter trail race.  You run on a lot of different terrain that makes it interesting--sand, dirt, asphalt, gravel and wood.  Both years I've run this race there have been around 200-300 runners, so it's a good small race.  

4. Frederick Running Festival May 2017

This was my first year running the race, and I loved it.  The expo is a little small so TBH if you only go out there on race morning (they offer packet pickup that morning) you're not really missing much.  

I only ran the half marathon and I really enjoyed it.  It was challenging in a good way and fairly hilly towards the end (that hill at mile 11.5 is a doozy!) but like I said, I really enjoyed it.  The scenery along the course is gorgeous and the support on it is also great.  The celebration festival after the race is also great.  Lots of great post-race snacks and you get two free beers with tickets on your race bib!

5. Baltimore Running Festival October 15, 2016

I would be remiss if I didn't mention this race.  It's basically legendary in the area.  This is the 16th year for the race, and the medal is absolutely amazing for both the marathon and half marathon.

The half marathon medal will have this brushed nickel finish (photo is prototype. It will say 13.1 on outer shell. She'll opens on half marathon medal to reveal the Inner Harbor scene, just like the marathon medal.

A photo posted by Corrigan Sports Running (@runwithcse) on Aug 4, 2016 at 3:59pm PDT

The on course support is unlike any other race in the area.  Pretty much the entire course is lined with people cheering on runners and a few of them are legendary too.  There are friends who dress up in tiger costume, play "Eye of the Tiger" and stand (and sometimes dance) in the bed of a pickup truck.  Some people pass out candy corn in giant cookie sheets.  People offer up cups of natty boh and coca cola along the course.  (Not together in the same cup, but I still reject both since who knows what effect that would have on my tummy during a long race!)

The race is pretty darn hilly, but with a course cutoff of 7 hours for the marathon, 5.5 hours for the half marathon and no limit for the 5k, you have plenty of time to finish any of the races.  (Some of the ladies in my running group are planning on run/walking the whole thing since essentially the half marathon has a 25:00 minute mile pace requirement!)

If you've been thinking about doing this race, just go ahead and register.  You won't regret it.  It's just that good.  It was my first half marathon in 2013, and I can't wait to run it again this year as the final race in the King Crab race series.


What Maryland races are your favorites?

Friday Fives: Five Ways to Defend Yourself on a Run

In the last week we've seen the heartbreaking stories of women runners killed on their runs.  This time of year it seems like barely a week goes by when the news announces a runner (in general, regardless of sex) has been attacked by a person or an animal.  Being able to defend yourself when running on your own this time of year is incredibly important.  Having a form of ID is important in case something happens, but you also need to be able to defend yourself.  I'm not saying you need to do all of these, but it may be helpful to have at least a couple of different options.

Before deciding on a specific product, I definitely recommend looking into your local and state laws to see if the item is legal to own in your state.  (It's illegal to buy mace in several states, and others are strict about the container size.)

1.  Self Defense classes!

Taking a self defense class is a fantastic way to learn how to protect yourself and make you confident that if you are attacked you can get away safely.  A simple Google search for self defense classes and your city can bring up lots of different options.  Many of these places offer group discounts so get a few people together and learn how to defend yourself together!
Runner's World also has a short video on some basic self-defense tactics, but keep in mind this is NOT a good replacement for a class.  In classes you're able to actually try out the different moves so you know what will work best for you.

2.  Pepper Spray

An old standby and is super easy to find on Amazon, and can also be found at auto parts stores.  Some options to look for include foam, gel and UV dye.  The foam is less likely to blow back onto you, and gel sticks to the attacker and has a longer range (25 feet vs 6-7 feet with foam.)  The UV dye makes it easier for the police to identify the person if they catch the criminal since they just need a blacklight to see the dye.  They are mostly found as keychains but there are many different variations on keeping it secure for easy access like arm bands and straps that go around your hands.
Definitely keep an eye on the expiration date on the container because it DOES have a shelf life, usually of about 4 years from when it was made.

3.  Go Guarded

This is essentially a ring with a sharp point and a rubber cover.  When you make a fist the point goes out over your knuckles so you're able to injure your attacker.

For more information, visit their website!  The product is also available on Amazon.

4.  Tigerlady Self-Defense Claw

This device has a somewhat similar idea as the go guarded ring above, but is a little more discreet.  It used cat's claws as an inspiration.  Essentially you carry it in your hand and when you need to defend yourself, you just squeeze your fist and the claws come out between your fingers to protect yourself.

Currently it is available on the Tigerlady website for $29.

5.  Monkey Fist Keychain

There are several different keychains on the market that you can use for self defense.
One option is a monkey fist keychain like this.

It looks pretty unassuming, but it's a small steel ball wrapped in paracord.  You can find them on Amazon or a range of different colors here.

What do you carry with you for self-defense on runs?

Friday Fives: Five Shows I Love Watching on the Dreadmill!

I've been noticing a lot of blogs do Friday Fives...so I'm going to get in on that too!  My first Friday Five:  Five Shows I Love Watching on the Dreadmill!  This summer has been horrendous and a good tv show on in front of my treadmill can make a run feel so much easier.

1.  Parks and Recreation (On Netflix Instant Watch and Hulu)
The closed captioning on this screenshot I took totally says it all...

The theme song is so upbeat and super easy to run to.  If you've never heard it, here it is.



How can that song not put a pep in your step on a dreary day or in the middle of a run?  The show follows the daily life of people who work in a Parks and Rec department in Pawnee, Indiana.  It focuses mostly on Leslie Knope, a faithful (and occasionally clueless but means well) public servant.  It's very similar to the Office in that there are times where the characters talk to the camera in one on one interviews so you know a little bit of backstory or their motivation for something they did.  The first season is a little slow to start, but once the show gets to the second season it really finds its stride and is amazing.  (I totally miss this show.)

2.  My Little Pony:  Friendship is Magic (On Netflix Instant Watch)
Okay, I know I'll lose a few people here.  But hear me out!!!  If you're a child of the 80s you probably know about the original My Little Pony.  I've rewatched the original series, and the new version is a lot better and the creator also grew up with the series so you know she will keep it true to the heart of the original show.  (Occasionally there are episodes where old characters come back too!)  This latest version is in the middle of season 6, and is absolutely fantastic.



This iteration of the series (they're on the 4th version now) focuses on Twilight Sparkle and her friends Rainbow Dash, Rarity, Fluttershy, Applejack and Pinkie Pie (also known as the Mane 6) and her faithful helper, Spike.  Every episode is essentially about learning how to be a good person and a great friend.  I realize that sounds really dorky, but give it a try.  The theme song is really catchy and every episode has at least one song that is also fun to run to.  (One of my favorites is from the Winter Wrap Up episode.)



3.  Teen Mom OG and Teen Mom 2 (On MTV.com and Hulu)
Okay so I cheated a little bit and lumped these two together.  It's totally a semi-guilty pleasure of mine.  Getting wrapped up in other people's drama makes a run go so much faster.  It's on pretty much year-round (they trade off with about a month or so break in between each series) so it makes it easier to get in the habit of going for a run and something to look forward to on my Tuesday treadmill runs.  Here's the trailer for the next season of Teen Mom OG which starts on August 22nd.

4.  Bravo Reality TV Shows (On BravoTV.com and Hulu)
Okay, cheating a little again but it's because there are so many Bravo reality shows that I enjoy to watch.  Real Housewives of the OC (it's the only show in the housewives franchise I watch), Flipping Out, Ladies of London and Top Chef just to name a few.

5.  Futurama (On Netflix Instant Watch)
I love this show.  It was created by Matt Groening (who's also responsible for The Simpsons, another favorite) and is based around pizza delivery boy, Philip J. Fry, who was cryogenically frozen on December 31, 1999 and wakes up on December 31, 2999 moments before the year 3000.  Think of the series as the Simpsons with a sci-fi spin to it.  (They actually did a Futurama/Simpsons crossover episode.)



This show was technically cancelled twice.  It started in early 1999 and lasted for about 4 seasons and was revived in 2007 with a series of 4 direct-to-video movies.  They were so successful that after showing the show and movies in syndication, Comedy Central announced in 2009 that they had ordered a new season of 26 episodes to be made.  After its success, they ordered a final 26 episodes (season 7) and allowed for the series to have a proper finale.  This is one of the few series that has an ending that is absolutely perfect.  It's not insulting to the die-hard fans, still leaves it a little open ended and is so lovely that you feel satisfied where it leaves you.

What shows do you like to watch on the treadmill?  Are there any you recommend vertical viewing??