#TuesdayTrainingTips: 50 Down & Dirty Newbie Running Tips

  1. 1. Sip water all day, not a gallon before you run.
  2. If you drink a gallon, and you’ll need to find a bathroom now.
  3. Shoes last between 300-500 miles.
  4. Running burns about 100 calories per mile.
  5. Body glide prevents chaffing.
  6. Dress like it’s 20 warmer than it really is.
  7. No cotton socks.
  8. Running with a buddy is better.
  9. Listening to music or podcast is a close second.
  10. Chewing gum helps dry mouth from running.
  11. Start your runs off nice and slow.
  12. Sprinting the last 100 meters at the end of your runs increases endurance.
  13. Achy muscles/joints = Ice.
  14. Epson salt baths are also great for achy muscles.
  15. Acute pain = REST
  16. Schedule your runs. Make it happen.
  17. Put out your clothes the night before your morning runs.
  18. Make yourself a special playlist just for running.
  19. On cold days, put your running clothes in the dryer.
  20. Make small weekly goals.
  21. Write down goals.
  22. Celebrate your goals you accomplished every time. 
  23. Sign up for races to help motivate yourself.
  24. A foam roller is your best friend.
  25. Your foam roller will make you cuss like a sailor.
  26. Write the date that you bought your shoes on the inside tongue with a sharpie.
  27. If you can’t remember when you bought your shoes…you need new shoes.
  28. Listen to your body, not your brain.
  29. Your brain is a liar.
  30. Relax your hands. Pretend your holding butterflies.
  31. Don’t kill your butterflies.
  32. Baseball hats will keep the sun off your face.
  33. Baseball hats will keep the rain off your face.
  34. You will not melt if you run in the rain.
  35. Rain is like sweat but without the salt.
  36. Seriously, running in the rain is awesome.
  37. Keep your chest out.
  38. If you run, you are a runner.
  39. Stretch after you are warmed up.
  40. Hills make your butt look amazing.
  41. Run up on your toes a little, when running up hills.
  42. Your butt looks good today.
  43. Get it, girl.
  44. A dog is the best kind of running buddy.
  45. If your mind gets cranky on a run, you may need some fuel.
  46. Don’t fuel with cheeseburgers during a run. Take my word on this one.
  47. A bad run is better than a no run.
  48. Endorphins are the cheapest and best drug ever.
  49. Sometimes endorphins are only felt after the run is over.
  50. You are a badass runner person. You can do this. Promise.

We Are One.

(warning: my editor/husband/love machine did not look this over and is riddled with all the grammer issues.)


My super power: I see people, like really see people. I see who they are, and what motivates them. I am very good at it, and it helps in my job. Another fun fact is I know a lot of people. Not a brag, its true. Running with over 2000 people in the last 10 years, its just a fact. (And when I do brag, it’s about my rocking butt or my hilarious sense of humor…I am very funny, and humble) And with those 2 things, I have seen, met, and listened to people for the last decade. I love this, and is what actually springs me out of bed in the morning, and makes me fulfilled. It’s the part of my day where I know that humanity is all the same. We all want to be seen, be heard and be loved. I believe this in my pulsing aorta of my heart.  And this gift of believing, and listening to people when they are vulnerable in the heaves of multiple miles, has given me a window into peoples lives. And let me tell you everyone, this window is mostly tragically cracked, with streams of light coming through the splinters of glass. I have run with people from every walk of life, from millionaires to homeless, and I have heard stories on runs that would make the anyone fall to your knees and weep. Stories of much too soon deaths, heart break to the millionth degree, broken families and tragic situations that I can’t even think about with out tearing up. We are all hurting.


Current situation: I am in a mega day of travel, on my way to Washington D.C. to stand with a being of women,  that is bigger then myself, to help the people who are alone and who are hurting.

Oh, the irony.

I am marching, because most people are in the shit, and suffering secretly, shrouded in shame, guilt and crisis, and very few of them can pull themselves out. And as someone who has been in the the thickest of crap, and was able to pull myself out, I feel it is my duty and love to help others get up, get help, and be free.

And I really love the power of a movement.

My Goal:  Shocker, we are not born lucky. The lucky ones do things that align of who they are, and then the world comes together for them, like magic. Some people, most people, don’t have the luxury of doing things this way. They have unimaginable obligations, burdens and tethers, either physical or mental, that ties them down. And then there are those who don’t think that are better then everyone else. I have believed this myself, in the past. But all of that draws out fear, judgement and closed mindedness. If we can see each other as humans, we can slay the fear, and help each other up and out towards a better way.

Please: One thing I would love to ask you is talk to people, different people, who may scare your on some level. Being scared is not a bad thing, it’s how we handle that fear, and usually the fear isn’t real…actually, most of the time.

Truth: No one is better then anyone else. We are all just people, who want to be heard, to be seen and to be loved. And we all deserve this.

All of us.

10 Reasons To Run A Marathon! By Val Pate

written by Val Pate ROTY 2014

She is also one of the coaches and a pretty bad ass lady.


1.        It will change your life.   Seriously – there’s nothing like setting a stretch goal, and then doing whatever it takes to complete it, especially when you do it alongside a group of friends

2.       You will learn that the experience is as much about the journey as it is about the destination.  Showing up every week, in all kinds of weather, running mile after mile at a conversational pace with an awesome group of people – I promise you, you will look forward to it!  970570_10151448699138531_316076060_n

3.       It’s a great way to bridge the time gap between the depths of winter, and the beginning of spring – you start out running and its cold….and rainy…and then the weather starts to improve, and then its SPRING, and you start to see the FLOWERS!  And at some point, you can wear SHORTS!!!

4.       There’s many ways to be healthy – and different things work for different people – but this training taught me once and for all to stop worrying about how my body looks, and start focusing on what it can do.

5.       You will become an expert in self-care.  Marathon training taught me to take care of myself – I knew that I was asking my body to do something big, so I developed some very healthy habits for the sole purpose of my success on my long runs.

6.       You will learn that some of your training days will be great, and some of them will absolutely suck.   I still remember my suckiest run during marathon training, and I remember what Coach Pamela told me: “now you know you can have a sucky run and that you will not die”.  I’m no longer scared of having a bad day.  It’s a metaphor…trust me.

7.       If you have little kids, you will be their idol.  If you have older kids, you will develop a certain amount of “street cred” with them.   There’s nothing like responding to their whininess with, “and just how many miles did YOU run, today”?    I recently had to play my “marathon card” as a response to a crisis of confidence in my house.   I provided a reminder that just because you’re doing something that’s hard, or that not many people have done, it doesn’t mean you can’t do it.  That’s a life lesson for all of us.

8.       You will learn not to get intimidated by overwhelming tasks.   At first glance, the marathon training plan looks huge and complex.  But if you take it one week at a time (or even one mile at a time if you need to) all of a sudden you’ll realize that you are DOING it.  For me, this was one of the biggest life lessons I gained from marathon training.

9.       Cake.  I would be remiss if I didn’t mention cake.   It tastes even better than you thought it could, along with anything else you might consume after running 15 miles.

10.   Seriously, it will change your life.  Everything becomes a metaphor – the uphills, the downhills, the goals, getting to the starting line, getting to the finish line, supporting your friends, letting them support you.   Its all here – I promise.


Our marathon training starts in a couple weeks. It’s awesome. I promise.