10 Tips To Stay Safe On The Run

Runners like to focus on the fun and the challenge that come with logging miles. Which makes sense as those are two reasons why we start running. Unfortunately sometimes we have to get real and talk about things that aren't so fun but could make a huge difference, not only in our run, but in our lives. Safety.

Over the past week or so in Denver, a guy has assaulted at least eight women running in the City Park neighborhood - a pretty popular, busy area of the city. The most recent was last Wednesday at 11:30am. In broad daylight.

Not City Park

With this guy still out there, it's a good time to keep in mind some basic things we can do to stay as safe as possible out on the run.

• Run with others: You know, the whole safety in numbers thing - whether you're out with a running buddy or your dog. I run alone often, so I definitely don't follow this piece of advice, so don't do as I do with this one.
• Let someone know when you're going and where you're going: Especially if you are going out on your own, make sure someone else knows what your plans are.
• Leave your headphones at home: Not only can you hear car horns easier, but you can hear footsteps coming up behind you. If you're hooked on a podcast or convinced you can't run without a driving beat in your ears, try a run without it anyway. You'll be much safer without it, and if you're running with a friend you'll want to chat with them anyway! This is one thing I've learned to do and now I can't imagine running with headphones!
• But take your phone: Program in two numbers that are easy to dial quickly - 911 and your "in case of emergency" contact (and label them in your contacts as ICE). If you need to get hold of someone quickly, you can.
• Run in populated areas: Whatever time it is when you run, choose routes where there are other runners or walkers, cars passing by, or houses within earshot. 
• Run against traffic: This is a pet peeve of mine. When running in the road, run against traffic so you can see the cars coming and they can see you. It's always best to be able to see what's coming towards you.
• Avoid solo night running: Sometimes we have to get miles in but our work and life schedules keep us from doing them during the day, but aim to get your miles in when it's light out. 
• When running in the dark, make sure drivers can see you: It amazes me how often I see runners wearing all black early in the morning or late at night. It's practically impossible for drivers to see us running down a sidewalk at night if we don't make ourselves seen. Don't risk it. Wear reflective clothing, a headlamp and other lights. There are lots of great options available now. Also, seek out routes with lots of street lights and where home owners tend to keep their front porch lights on.
• Carry mace, pepper spray or a whistle: There are products created specifically for runners so they're easy to carry. Any of these can help fend off attackers. (Mace and pepper spray aren't legal in all areas, so check out your local regulations)
• Stay Alert: Running is often our time to "check out" but it's also really important to stay alert. Pay attention to who is around you - people and dogs - and what the situation is. The more you can capture in your memory about the people and things around you, the better.

Cheesman Park, Denver

Most of these tips are common sense, so just be smart and don't compromise on your safety. Have fun, challenge yourself, and get home safe!

What did I miss?

2015 in 2015 Challenge - Two Month Check-In

Back at the start of the year I wrote about the 2015 in 2015 Challenge, and how Woody, Grace, and I joined forces to take it on. Two months in, it's time for a check-in.

Woody did a little math (cause that's how he rolls) and found that we need approximately 1.84 miles per day over the course of the year. That's a lot of miles, and while I've been running a number of years now, I think the only year I may have run upwards of 650 miles in one year was 2009, when I ran the NYC Marathon. This all means I have to buckle down, tie up my laces, and get on the treadmill if that's what it takes to log the miles. 

Warm weather running in Florida - Dec. 2014

So, here are my stats so far:

• January - 63.19 miles
• February - 74.3 miles
• Total - 137.49

My highest mileage week was last week, tied with this week (including Mar. 1) at 18 miles. While this isn't much for some people, it's solid work for me and I'm really proud about it. After suffering from chronic stress fractures for several years, and being diagnosed with osteopenia, I have to be careful.

Running a few laps of Wash Park when Grace visited Denver - Jan. 2015!

As a team through February we've run 353.38 miles, ahead by 27.67 miles! While Mother Nature was shining on Denver during much of January, there's been a lot of snow and cold lately - less running outdoors - so we're off to a fantastic start.

Wash Park

To support the increase in mileage I've been focused on getting enough calcium (through a variety of dark leafy greens, tofu, supplements...) and protein (beans, vegan protein shakes, nuts, tofu, quinoa...) in my diet. A little planning and prep is all it takes!

Did you run this weekend? * Have you been logging more miles on the treadmill lately or are you an all-weather runner? * Are you participating in the challenge?

Spectating the Cross Country Championships with Oiselle

This past Saturday (Feb. 7), Boulder hosted the USATF Cross Country Championships at Flatirons Golf Course. The meet featured races on the high school, junior, masters, and open levels - with the top 6 finishers in the men's and women's open division making Team USA at the IAAF World Cross Country Championships in China at the end of March.

Never having been to a cross country meet myself, once I heard Oiselle was fielding a team and none other than Sally Bergesen (Momma Bird herself), Kristin Metcalf (our team director), Lauren Fleshman (5k speedster, coach, Picky Bar co-founder, author, etc, etc) and other amazing birds were going to be in Boulder for it, I had to be there. 

One of our local teammates, Bret, did an awesome job organizing the day - from a group run starting at the Bobolink Trailhead ending at the golf course, to lunch at Fate Brewing after the races. As we were running along the south end of the golf course we happened to meet up with Sally, who was out for a quick run herself! We all cheered her name as she jumped right into the mix and joined us. If you were there and saw a great looking group of women running into the golf course - not wearing racing kits - that was us. 

We quickly found Kristin and a few other teammates, including a few of the ones racing. Oiselle fielded a 5 woman team including: Christine Babcock and Collier Lawrence (both with Little Wing), Arlene Espinoza, Drea McLarty, and Liz Anjos.

Pre-Race smiles: Kristin and two of my Colorado faves - Laura and Bret

Thinking we'd run about 3 miles for our "short run," I had done 4 miles earlier in the morning. I did not realize however, that we'd be sprinting from point to point along the 2K looped course to catch our teammates at different points along the 8K race. (This is purely a result of me not thinking about how it would play out. I should have known!) By the end of the day I had a solid 7 miles of running plus a good sprint workout under my belt! A good reminder that even spectating can be tough work! But entirely fun, too.

Just after the start of the Women's Open 8K

I should mention quickly that while snow has fallen around here, we've had a fairly mild start to 2015 and Saturday was our warmest day yet. Talking 70 degrees. I can't imagine many of the runners were prepared to race in that kind of heat, but watching the women and men speed around the course was nothing short of awe inspiring. Beyond Christine Babcock securing a spot for the Pan American Games with her 13th place finish, the next most inspiring finish for me was Jen Rhines, 3x Olympian, made the USA Cross Country team for the 7th time at age 40. Talk about awesome! 

For the open division, the women did 4 laps for 8K while the men finished 6 laps for 12K. Cheering crowds dashed around the course to cheer for the runners at multiple points along the way. And of course a great crowd gathered at the finish line. As it was my first cross country meet I have no reference point, but it seemed to me like the turnout was pretty great and Boulder was an excellent host.

That's Lauren Fleshman coaching Christine Babcock

Kristin and the Colorado Birds cheering for Collier Lawrence

After the men's race we headed off to Fate Brewing for a team lunch. We had definitely worked up a good appetite! All in all, it was a fantastic day and I'm so glad to be part of the awesome team here in Colorado and able to cheer on our teammates!

photo credit: Greg Metcalf

I encourage you to also check out Kristin's post on Oiselle's blog, HERE.

Have you - or would you like to - run cross country? 
(I apologize to everyone in the midwest and on the east coast who's been dealing with lots of cold and snow this winter. Wish I could share the warmth with you!)

Join Us to Run 2,015 Miles in 2015

Last week I shared a few of my goals for 2015, well, I've added another that will help me achieve those. I've teamed up with Grace of Lean Girls Club and Woody to go after the 2,015 in 2015 Challenge! 

You've likely seen this on Facebook as I did, and you may have even been like me immediately dismissing it because it just seems so daunting! Even the 1,000 mile challenges have been out of reach for me in the past (I've tried and failed) so what I really love about this challenge is that you can do it with a team to split the miles and have a built in support system.

It breaks out like this for each person:
1 person = 2,015 miles in 365 days (5.5 miles/day)
2 people = 1,007.5 miles in 365 days (2.75 miles/day)
3 people = 672 miles in 365 days (2 miles/day)

672 miles in a year, I'm pretty confident I can handle that! It'll keep me accountable - not only to myself but to my teammates - helping me achieve those PR's I have my sights set on, and encourage Woody to keep up his new hobby. He's more competitive than I am, so it'll be interesting to see how he takes this on!

The challenge is organized by Adam Goucher (retired pro-runner, running coach and husband to Kara) and Tim Catalano (running coach and educator) - co-founders of Runner the Edge - and from what I've seen thus far it seems apparent that a lot of thought and preparation has been put into the program. 

Registration will be left open for a little longer, so there's still time to join in the fun. If you're thinking about it, here's what you need to know:

• The basic cost is $25 (more if you choose options like the finishers medal or a shirt)
• While teams are more than welcome, it's best to cap your team at 3 people or the challenge becomes less of a challenge
• You can form a team before or after you join, but each person needs to register individually
• Miles can be accumulated through running and walking however because the challenge is meant to be accomplished on foot, biking doesn't count. (But this doesn't rule out snowshoeing!)
• The challenge is open to anyone around the world
• Once you sign-up, you'll be able to join a private Facebook group for updates and to share encouragement with other participants, and there are freebies and discounts from partners including Oiselle and Nuun

If this all sounds fun to you, please join us! You can sign up HERE.

Grace and I will be sharing our journey on our blogs and Instagram, so if you're not already following her, be sure to head over to Lean Girls Club!

Whether this or another, what challenge are you setting for yourself this year?