Trail Blazing: Coaching the Inaugural Summer Trails Training Group

 AKA: I Get Lost So Others Don't Have To

So this summer, Fleet Feet Fort Mill decided offer something a bit new, a Trails Training Group. And since I am, I assume, the craziest of the current coaching staff, they asked me to coach it. So I get to spend the summer building a new program from scratch and showing off some of my favorite trails in the area to run. 

Coach Lissa reporting for duty!

It was crazy fun and super challenging and I loved every moment of it, even if it was a lot of work at times. See trails aren't like roads. You can't quite trust where they go, so each week before I took a group out onto the trail, I would have to run it first alone (or recruit a friend to go with). That way you can learn things like, there's actually a down tree blocking this path or the trail is flooded, or in one rare instance, a new trail had been cut and the old one no longer accessible. We ran as a group twice a week so I was getting in 4 trail runs a week! 

My Trail Blazing Trail Blazers!

Since the full group consisted of 8 of us all different levels, I had to make maps and route directions in case there were gaps between runners and we got out of eye sight of each other. I even posted electronic versions of the route online on 2 different websites including Garmin Connect so Garmin users could download the route straight to their watches (if their watch version supported that). Overall, however, the runs were no drop and supported with a coach and at least 1 mentor so no one ever ran alone. We even made arrangements with out some trail vendors like Altra, Nathan and Hoka to do some demos. All in all, I feel it was a strong program.

On Thursday evenings we ran the trails in Baxter Village. These trails are easy to access from the store, Fleet Feet is directly across the street from Baxter Village, so they have the convenience factor going for them. Otherwise... well let's just say, they are a bit challenging. Most of that has to do with the fact that currently no trail maps exist (seriously, the Baxter Village HOA took them all down) and the trails are not named, or marked with the exception of some paint marks (red, blue or white depending on the trail) but those are crazy confusing as you can make like 3 turns and still be on the same color trail. I've run Baxter trails numerous times, heck I run a New Years race on them every January 1st, and I still get lost on them. And the lack of any markings makes it hard to make a route (turn right at the... um... tree). This is especially and issue when you have different abilities out there so the group doesn't stick together. While I may know the trail (because I pre-ran each route before the group run and even then, had a misstep or two) I couldn't lead everyone at the same time. Thus I relied on an "assistant". 

Is this the right way?

Bless my assistant. I handpicked her when I got this assignment. She and I have run trails together, including these trails, for years. And despite this. Despite having a map. Despite having written directions. She got lost every run she did in Baxter (and took the back of the pack with her). The last run epically so. But she insisted it was my fault for inaccurate directions. For example, I had put "Sharp Right" and she said it should have read "Hairpin Right" cause those terms are SO different. So there's that. We all managed to make it in and out of the woods safely though. And what more can you ask for really?

On Sundays we ran on trails I am way more comfortable on, the ones at Anne Springs Close Greenway. I love the Greenway. It's loads of amazing (and well marked) trails. I've been running there for years including several races and training for a 50K out there, and still I was able to find a few new trails to experience with this group. Five weeks was not enough to explore this property. Heck, there are 5 entrances, with multiple trail options at each. It was hard to narrow down which routes to run, but I made sure to hit the high points - Lake Hagler, the Horse Barns, the Grist Mill and Millstone and a major portion of the Millstone 50K route. My assistant also has run here with me, including training for the same 50K, but again, managed to get lost (but just once to be fair). The last run of the session I even had her lead and she managed to go the correct way. So obviously, these trails are way easier to navigate. 

You gotta touch the Mill Stone. It's the "rule"

The Summer Trails Group Session may now be over, but I am excited on how awesome the season went and hope to lead more trail runs in the future. I'd love to get the opportunity to share more trails with more runners going forward with my Fleet Feet Crew! 

**If you are local to the Rock Hill/Fort Mill area and interested in checking out training with Fleet Feet Fort Mill, check us out here: https://www.fleetfeet.com/training?s=fortmill We are just about to kick off the Fall Training season with groups training for 5L, 10K, Half Marathon and Marathon. COME RUN WITH US!

Just Call Me Coach RunNerdGirl

 So last post I said that 2022 has been A LOT. That doesn't necessarily mean bad, just that a lot has happened over the first half of 2022. In fact, there were a few amazing things that happened in 2022. 

An early win that I experienced that I briefly mentioned in my January posts is that I sat for and passed my RRCA Running Coach Certification. And not only am I now a "Coach" on paper...

I was lucky enough to be brought on as a Program Training Coach with Fleet Feet Sports: Fort Mill.

In fact, it is all because of Fleet Feet that I decided to pull the trigger on becoming RRCA Certified in the first place. I had been toying with the idea off an on for a bit, but it was a short conversation after a race that really got the ball rolling. I mean, if you've not figured it out from this blog or my socials (if you don't follow me on Instagram or Twitter, please do, links will be at the bottom of the post) and when I love something, I learn everything I can about it. And that leads to wanting to help others love it as well. So I had given some advice when asked, written the occasional training plan for others here and there and even "trained" a friend who had just started running for his first few races (which he awesomely dropped 17 minutes from his Half Marathon time in 5 months!) But yeah, all of that was just one runner helping out other runners out. Then came Around the Crown.

Me after Around the Crown

One of my favorite Charlotte-area races is the Around the Crown 10K. It's awesome. They close down the I-277 loop around the city and let runners literally run around Charlotte. It is the coolest. I'll be honest, it is a Charlotte race which means it is hilly, so it is not an easy course, but the Around the Crown is my 10K PB just for the pure reason that it is the most fun 10K I've run. I spent the whole first time I ran it in 2019 (the inaugural year) just kinda giggling as I ran it. So much fun. Anyway, at the finish of the 2021 race, I swung by the Fleet Feet Sports Fort Mill tent to say hi. I had run off and on with Fleet Feet for several years. I ran in their Training Program, occasionally served as a mentor, was on their Racing Team and just kind of came and went as my race schedule allowed. As I was chatting with a few runners, the then Managing Partner asked if he could speak to me to the side. Turns out he wanted me to join the Training Program as a Coach. A bit surprised and flattered, I told him I'd think about it.

Obviously I decided that yes, I did want that. And when the next opportunity arose to take an RRCA certification course came up, I enrolled and the rest is history! I'm a Coach now! And it has been pretty awesome.

I'm currently coaching my 3rd session with Fleet Feet Sports Fort Mill the Summer Trails Training Group. So far, this has been my hardest session to coach for a number of reasons which I will be sure to blog all about it, but I do love it. Even when it's hard, its exactly what I want to be doing. 

Love leading this group through the woods!

If you happen to be local and are interested in checking out the Fleet Feel Sports Fort Mill Training Groups, visit this link: https://www.fleetfeet.com/training?s=fortmill for more information and to sign up for one of our sessions (Trails is ending in 2 weeks, but Summer Sizzlin' 5K and 10K programs just started with goal races of the Greek Festival 5K and Around the Crown 10K (both that I will be running). 

Find me on Socials here:

Instagram: @runderdgirl

Twitter: @runnerdgirl

Running Happy with Brooks Ghosts 14s - Shoe Review

I received a pair of Brooks Ghost 14s as a part of being a BibRave Pro. Check out BibRave.com to read and write race reviews.

2022 Hot Chocolate 15K Charlotte Recap

 I received entry into the Hot Chocolate Charlotte15K as a part of being a BibRave Pro. Check out BibRave.com to read and write race reviews.

Scenes from the Sweetest Expo Around: Hot Chocolate 15K Charlotte

I received entry into the Hot Chocolate Charlotte15K as a part of being a BibRave Pro. Check out BibRave.com to read and write race reviews.

Tips for Running in the Cold, so you can Run for Chocolate Most Efficiently!

 I received entry into the AllState Hot Chocolate Charlotte15K as a part of being a BibRave Pro. Check out BibRave.com to read and write race reviews. 

This coming Saturday I will be running one of my favorite fun races of the, The Hot Chocolate 15K in Charlotte, NC. This will be my 5th year running the Hot Chocolate 15K and my 6th Hot Chocolate race (one year I ran in both Atlanta and Charlotte the same year - actually the same WEEK!)

You may recall my previous blog about my Top 5 Reasons I LOVE to Run for Chocolate (if not, just click the link to go there). 

You may also recall, that I am not a huge fan of running in the cold (which I may have mentioned a time or a million). Anyway, I bring this up because right now the temperature is supposed to be below freezing AGAIN for race morning!! Not cool! Or actually TOO COOL. 

So to prepare, I am busting out my Top Tips for Running in the Cold.

• Layer, Layer, LAYER! Especially when it comes to race day, you end up standing outside for longer than a regular run getting into corrals and waiting for the start and hanging out, cheering on finishing friends at the finish. You may want to consider something you can remove and tie around your waist easily or something disposable if you feel you'll warm up a bunch when you start running. Here's a handy guide on how to layer for certain conditions:

• Make sure that you cover your head and your hands. Hats and gloves are LIFE, people!! If you do manage to heat up, they can be easily removed and stowed, but trust me, you are going to want hats and gloves. I recommend convertible items like gloves that can turn fingerless like these Turtle Gloves or Buff Multifunctional Headwear that you can fold in lots of different ways to cover your head. Both of which I plan to be wearing!

• Hydrate like it's the Summer. Sometimes it is easy to forget to drink enough water in the colder months since it doesn't seem like you are sweating as much, but you are. It is easy to get dehydrated quickly in the winter. Take extra steps to hydrate to make sure that doesn't happen.

• Bring a Post-Race Change of Clothes. When you finish your run, your body temperature will start to rapidly drop and all of that sweat on your clothes and body will quickly start to make you even colder. Bring a bag with you to gear check, if available, or stow in your car for a quick post-race change. And I mean everything. There is nothing worse than standing around in a cold, wet sports bra. No one wants to each post-race brunch in that!

• Give your Pace some Grace. Running in the cold is hard for a number or reasons. Added gear that is bulky and weighs more, harder to breathe, stiff joints, frozen roads, less daylight and so on. You may be slower with the same amount of effort. It's hard to, but try to remind yourself that in the Spring, you'll be faster again and that is ok. In the past, I've had to get 2 or 3 miles in before I was able to feel my toes! It's hard to run with numb toes for sure!!

It says 2021 and it's 2022, but this race is part of the 2021 season

But, I will say, as much as I HATE running in the cold, I cannot think of a better race to do it for than one that gives you a warm jacket and a piping hot cup of Hot Chocolate and chocolate fondue at the finish line!

And be sure to tune in on my Instagram and Twitter on Friday too check out the Hot Chocolate 15K Expo with me. If you'll be there yourself, I plan to be at the packet pick up around Noon and will be wearing an Orange BibRave shirt, so, if you see me, be sure to say HI! I'll also be racing in BibRave Orange on race day, so feel free to flag me down there too if you see me! 

And it's not too late to register if you want to join me still. Register here: https://www.hotchocolate15k.com/charlotte

Additionally, you can typically score some extra swag when you register with a BibRave coupon code. This year, with coupon code HC21 you receive a free Hot Chocolate branded Buff (above). 

And for your amusement, here's me at the last live Hot Chocolate 15K, where it was even COLDER (22 degrees!!!). See, I am NOT a happy girl...

Okay, so I gotta admit, I kind love this pic of me, lol
THIS is my winter mood summed up in one pic

Though I was MUCH happier after that race when I was all warmed up and eating chocolate as you can see here. 

Stuffing my face... SO GOOD

So I guess I am gonna end this by adding one last tip - Keep Your Eye on the Prize. Running in the cold is yuck, but when there is chocolate at the finish line, it's totally worth it! 

January Goals Recap

So time to reflect back on how January went. 

First a quick word on January. It's a lot, am I right? We all come in all hopeful that things will be better this year and we will be better this year and then BAM, we are smacked right in the face with the fact that January is cold and dark and basically just YUCK and thus sapping all of our forward momentum. It's tough to keep moving forward in the face of that. And yet we optimistic individuals solider on. Yay us! We all deserve a huge pat on the back for not giving in. And some warmth and sunshine.

So quick reminder, here were my January goals:

Here's how I did:

Renew CPR Certification. Big ol CHECK! I scheduled a class with the Red Cross that was a hybrid online/in person on January 26. First I had to watch 31 videos with practice activities to learn (or relearn) all the course materials and then go into the Red Cross facility for another 2 hours to demonstrate all of the lessons on the demonstration mannequins (I even kinda bonded with my infant mannequin, Tilly but alas, she had to stay behind to help educate others). And I passed, yay! I am certified Red Cross Adult and Pediatric First Aid/CPR/AED for the next two years!

Next up, Pass my RRCA Certification. Well... I technically haven't passed YET. I am hoping to today, however. And it is not that I have failed, it is just that I haven't yet completed my test. I took the RRCA Coaching Certification class last weekend (Jan 29-30) but you have 30 days to complete the 100 question test, and tbh, with all the running info running through my brain these days, I needed a small break (and to ya know, do some things around the house and what not) so I haven't rushed to complete the test. Currently, I have 40 questions answered and I feel pretty confident about how it is going so far. UPDATE: I PASSED!!!!!

Dry January. Well, this one I am also giving myself a partial credit for. I actually did have 2 beers in January, but at the very end. On the Saturday after sitting in my RRCA class all day long, I got a message from some friends that they were checking out a place near my house and to come meet them. Long story short, the place (Carolina Brewing Supply) was pretty amazing and they had all the nanobrew beers. I had one called Elvis's Sandwich (Peanut Butter and Banana beer) and a Grapefruit IPA that was pretty amazing. So technically I did fail Dry January, but again, I went most of the month and I did cut WAAAAAY down on the amount of beer I drink. It was a good reset. And I play to keep my consumption much lower in the future as well.

Whole Food Detox week. I plan to do an entire blog post on this, but yes, this one was a total success for me. I spent a week following a plan from Fit Girls Guide to basically from scratch prepare every single thing I ate from real, whole foods for a whole week. In a future (very near future hopefully) blog I will provide a full review of the week in detail. But this is a big CHECK!

15 Burn Boot Camps. Another big CHECK! 15 exactly! I am on course to hit my year goal of 175 camps.

Me, January 31, hitting 101!

100 Running Miles. On Monday evening after work, I logged onto my Strava to check my miles for January and I was at 99. So you know what I had to do! I changed into my running gear and hit the neighborhood. I actually run 2 just to make sure, but this one is another bigh CHECK. I ended January with 101 miles run. I needed to actually be around 105 in order for me to be on course to finish my year at my 1256 mile (or 2022 km) goal, but I plan to make up some miles later in the year. Y'all it is just HARD to get out there an run in the cold. Especially since this January was particularly brutal. We had snow/ice storms 3 weekends in a row! And they are calling for maybe another this weekend! I promise, I will make it up in July. But for now, as long as I don't get too far behind, I am okay being a bit short for the year. And a side note, I am honestly considering changing this goal as my priorities have been sort of shifting as of late so I am not sure cranking out massive mileage is really what I want to focus on in 2022. I may try a more quality over quantity approach. But for now, I'll keep moving forward.

Yoga every Sunday. Big ol CHECK here as well. Each Sunday morning, I did a 30 minute Beginner Yoga class each Sunday (with the exception of Jan 30, I was rushing to get to my RRCA class so only did a 20 minute class) via YouTube. My cats were very interested in my progress, which, alas I will say felt very minimal. Maybe I need to do it more often to see results, but y'all I am stiffer than a board and don't seem to be getting any better at stretching. I plan to keep on doing the Yoga going forward. Here's hoping for any progress in the future.

Two Blog Posts. Yup and Yup. You can see the 2 blog posts that I wrote in January here:

https://runnerdgirl.blogspot.com/2022/01/starting-off-2022-right-goals-edition.html

https://runnerdgirl.blogspot.com/2022/01/from-sunglasses-hoarder-to-knocksquad.html

So I guess that is that! A mostly successful January.

I am hoping to sort out my February goals this week and get those up and posted soon. In the meantime, what do you have going on that you want to get accomplished in February. Or even for the rest of 2022? Let me know in the comments below.