Sweat With Your Sole Race and Conference Weekend: 5K, 10K and beyond

I'm excited! There is a little over a month left before the Black Girls Run! Sweat With Your Sole Race and Conference Weekend, which will be held in Charlotte, NC. I am anticipating a life-changing weekend for many people. For many people I know, this will be their first time participating in a race. I am certain this event is bound to get more people passionate about increasing their physical activity and improving their health. If you are a participant, you have got to know that your presence at the start and finish line will be inspirational to the person on the sidelines who is thinking, "I could never run a mile!", "I am too big", "I am too small" or "I am too slow to run". Knowing this fuels my desire to keep going and motivate people to stop saying "I can't" and start saying, "I will". I know this to be true. I am walking and breathing evidence that nothing is impossible to achieve when you work hard to get it!

A few months ago, circa January 2013, I started looking for more African American Women in my area (I live in Monroe, NC, which is about 20 miles outside of Charlotte) who desired to run. I still love to participate in various Black Girls Run! meets around the city, but it was a long drive for me to get to most of these runs. I was determined to find Black Girls who wanted to run in my neck of the woods. I would put out posts on our Facebook page for unofficial runs(runs that are not held by a former run coordinator, which may be at a time and place convenient for whoever wants to run)in my area. At first, I didn't get much of a response. Gradually, a lady or two started showing interest, and then they started coming out. Although our group is relatively small, averaging about 4 to 6 ladies per meet, they have been consistent. We currently meet Sunday mornings and most of us are training for the Sweat With Your Sole races. I could not be more ecstatic about the progress these ladies have made over the past few months! There is one lady who has fought through an injury and is running the 10K. There is another lady who just makes me chuckle every time I think about her first time out. She was about to give up and I wouldn't let her. She just posted that she ran her first mile without stopping today, and she achieved her goal in record time. There was also a new lady this past weekend, 55 years young. She hadn't run seriously in a long time, and was able to run most of the 3.1 miles we set out to do that day. I could go on and on. Every time I get to a point when I think, "Why am I still going hard at this? What is my purpose?", I reflect on the dedication these ladies have shown over the past few months. I know that running has given me such joy and peace which "transcends all understanding", to loosely quote one of my favorite Bible verses. I have learned that physical activity strongly ties in with spiritual and mental well-being. Running is more than just a physical activity for me, it is my sanctuary and an outlet. It is my hope that more people, particularly African American women, change their views about being physically active. Many of the diseases that plague our community could dissipate with the simple decision to put one foot in front of the other.

Soooo...July is winding down and it is time for me to seriously get back on my grind! I have been taking it easy during the summer months because of the extreme heat. I try to run early mornings or late evenings if running outdoors, and my distances have been shorter. However, today I began the first phase of half marathon training for my third half marathon. I pushed myself to run 4 miles at an easy pace on the dreadmill at the gym, as well as some ab and arm work. I am looking forward to running the Black Girls Run! Sweat With Your Sole 10K because it will be a great way to work on my endurance and speed at half the half marathon distance. As a runner who participates in races, I am always looking ahead to the next race. It is my belief that most runners are goal-oriented people, and they love running because there is no limit to the amount of goals you can set to better yourself with each run. You plot and plan your route. You're meticulous about what you eat. You are particular about your running gear. Your attention to these details are what you feel are crucial to becoming a better runner. You don't really know why it matters so much to you, but you do it because it is your passion. Your passion is your purpose for living. You get up in the morning and you look forward to pursuing this passion. I see the Black Girls Run! Sweat With Your Sole Race and Conference Weekend as an opportunity to ignite people on the sidelines to pursue a health-oriented passion,and negate the stereotype that African-Americans are motionless people. Let's look forward to this weekend but look beyond it, and work towards improving the health of our community!

Running Scared: Getting over the Fear of Running

Okay, I am going to be real for a moment. When I first heard about the group, Black Girls Run!, I was like, "Get the heck out of here! We don't do that!" I can honestly say I was baffled that such a group would dare to exist. I mean, what about our hair and what sweating does to it? Running looked like it hurt, and I had never seen too many women who were the same shade of skin as me partake in such an activity. I lived the stereotype that Black girls DON'T and WQN'T run...at least until I decided to get my health in order. I had just started my journey to better health January of 2011. I had an awesome opportunity to run in a local 5K race with some of my co-workers that September. I decided that I wasn't going to make this race easy for myself. I was determined that I was going to run the whole race! At the time, 3 miles to me might as well have been 30 miles because it seemed to be an impossible feat to accomplish given that it had been years since I actually attempted to run anywhere.

Running the full 5K race was a catalyst for change for me. My whole view about running changed because I had now accomplished my goal! Now, although I can run three miles without really thinking about it, I never minimize the will power it takes to get to three miles. When I do long runs, the first three miles are always the hardest. At the beginning of the fourth mile I start getting the much talked about "runner's high", also know as "runner's delirum", lol. If you are a beginner, you probably can't really fathom this feeling. Well, let me tell you, it is very surreal. Any run I do which is four miles plus causes me to feel an out of body experience. Nope, I'm not crazy...I know that my legs are moving but my mind is elsewhere, most likely focused on finishing! As uncomfortable as this feeling can be, this feeling is an indicator that my body is working at it's maximal potential, and I love it! I am thrilled that Black Girls Run! exist because more African-American women are learning the value of this feeling. Some women are scared to start this challenge alone. Well, now we have groups like Black Girls Run! to keep us motivated and encouraged. Never-mind that we may sweat out our perms. Many of us have made our health a priority and have decided to go natural. Although, this isn't the route I have chosen to take with my hair(I am back and forth about it), I have a good hair stylist who understands my need to run and who is a runner herself. I have learned how to manage my hair. Yes, running can hurt. Life can hurt, too. It can down right suck at times to run on a too hot, too cold, or too humid day. Yet, I keep getting out there, determined to make the most out of even the crappiest of runs because running is apart of my life routine. I ALWAYS feel better after a run.

I got over the fear of running, because I feared being in poor health more. Like many African-Americans, I come from a family that is plagued with obesity, hypertension, and high cholesterol. I have realized that running is the answer to improving my mental and physical well-being. If you really desire to be a runner, for what ever reason, it starts with a mentality change first. "I can run because I want to run" is what I told myself. I found a couch to 5K program and I got busy. All of the superficial excuses are now null and void because I proved I am capable of doing what I once told myself I couldn't do. This is why it is so imperative that we participate in this year's Black Girls Run! Sweat With Your Sole Race and Conference Weekend. I remember finishing last year's race and watching people come in. It was a beautiful site to see girlfriends, husbands and wives, women with their kids reach the finish line, break down and cry. I didn't know their journey, but that feeling of accomplishment, the "I did it!" look was universal. We told ourselves it could be done, and it was. What a powerful feeling of unity I witnessed on that day! Sure, you may be running scared, at first. But, at least you are out there running!

"Inaction breeds doubt and fear. Action breeds confidence and courage. If you want to conquer fear, do not sit home and think about it. Go out and get busy!"---Dale Carnegie

*** Check out blackgirlsrun.com to sign up for this year's Sweat With Your Sole Race and Conference Weekend in Charlotte, NC September 6-8, 2013. Prices go up July 31! The race is open to the public, men and children included!***

What's Your Favorite Running Gear?

Until I started running, I never realized how important having the right "running gear" on was. I thought you could just put on some sweats, a pair of old tennis shoes, and hit the streets! Boy, was I wrong! What you wear on a run, particularly a long run, matters. From the top of your head, to the soles of your feet, you need to wear the proper attire to endure the elements of open road running. Now, because I'm cheap, I only have a few running outfits I rotate throughout the week. These clothing pieces have held up fairly well over the two years I have been a runner. You don't have to spend a fortune on great running gear. Most retail stores have affordable gear. If you feel like running is something you will do for a lifetime, you need to do your research. You want to make sure that your running clothes are climate-friendly for the city you live in, and that you are comfortable for the duration of your run. Below, I will list a few of my favorite running clothing items.

1. I love my pants! I have a couple of compression capris and a long pair for the winter months. They are so comfortable and breathable! I think they give me a great silhouette. I feel sexy and confident in them, which believe it or not, is very important when it comes to running pants. I don't like to feel sloppy when I am running. I want to look the part and represent my sport well.

2. My moisture-wicking shirts. I have quite a few. Some of my favorites are the three Black Girls Run! shirts I own, a hot pink one, and a long sleeved one I got when I ran my second half marathon. Moisture-wicking shirts are a must have, especially in the winter. Cotton shirts do not absorb your sweat as well,and you will not be able to stay warm if you live in cooler winter climates. I usually will layer up, with a moisture-wicking shirt on first, then a moisture-wicking jacket.

3. Bondi-bands. These are stretchy head bands which are supposed to absorb sweat when you are highly active. Now, in my case, these don't work! I sweat like a pig in a sauna, and I have yet to find anything that can soak up my sweat enough to save my hairdo, but the bands are cute. Some of them even have catchy sayings, like my favorite, "I don't sweat, I glisten!"

4. My Brooks Ravenas. I am a tried and true Brooks consumer. I have flat, wide feet. Until I discovered Brooks, I was running with a shoe that actually caused me to have a knee injury. My Brooks run about 100.00 a pop. They are a bit bulky, and I usually have to special order my size if I want the women's shoe(I'm a short girl with big feet!), but they are so comfortable to me. I usually get a new pair every 3 to 4 months, although this last pair I have run into the ground! lol

5. My sports bra! Yes, I had to mention this because it is very important to have good support for the tatas! I have been genetically blessed in this department, so I have to invest in a good bra, which will usually cost me about 60.00! Sounds pricey, but trust me, you can't put a price on this kind of comfort. I know the girls are staying put with every step I take!

One important piece of advice you want to consider when trying out new running gear: Make sure you won't have any wardrobe malfunctions during a standard run or race. Before I ran the Black Girls Run! 10K race last year, I bought a brand new pair of running capris which I did not run in before the race. I looked cute, but the whole time I was running I had to keep pulling up my pants! My roommate was running behind me, and she had to keep telling me when my underwear were showing, lol! So, I would definitely advise a practice run in any new gear you buy before you run the Black Girls Run! 5K or 10K this year!

Hopefully during the Black Girls Run! Sweat With Your Sole Race and Conference Weekend, you will get a chance to check out gear and freebies from our sponsors REI and Brooks. Most runners are like kids in a candy store when it comes to running gear, and I have no doubt that the weekend of September 6-8 in Charlotte will be one when most runners will commemorate the events of the weekend by purchasing some new piece of running apparel.

***Make sure you sign up for this years Black Girls Run! Sweat with Your Sole Race and Conference Weekend September 6-8 in Charlotte, NC. The conference is for women only, but the race is co-ed and open to the public. Prices go up July 31!***

What's Your App?

I have been running for about two years, and never really consistently tapped into running with an application until recently(as in the last 8 months or so). I wanted to be one of those runners who "freestyle"; you know, run without gadgets and whoseits and whatchamacallits. I always felt that I would appreciate the sport more if I ran without being weighed down with the thought of knowing my pace or my distance. When I first started tracking my runs, I would only track my long distance runs, especially when I was training for my half marathons. I felt like the shorter runs, those filled with extreme effort, were insignificant(though, now I know this to not be true. Every run, even the short ones are important). Another reason I avoided tracking my runs was because I am not very technologically savvy. I get easily irritated when my phone or computer start going haywire. This is exactly why I haven't invested in one of those high-priced watches (i.e The Garmin)because I get so frustrated with technology and I don't want to be frustrated with reading directions on how to work it.

Frankly, I just don't have time for even the most minute glitch involving any electronic device or program. This is why I ended up switching running applications from RunKeeper to Nike. Several times when I was training for my first half, the RunKeeper app would freeze on me at the most inopportune times. I'd be running in the cold for several miles, delirious as I am approaching the 8th mile and then I realize that it has been several minutes since my app last updated me on my status. You can probably imagine how ticked off I was, having to estimate how far and how fast I had gone since the last update. Luckily I had run the same route several times and could predict how long it would take me to finish, but I could not tell if my time was improving from run to run. After my second half, I started to use the Nike Running App. I love this application for several reasons. It was relatively easy to install on my iphone. It has only frozen on me maybe about twice since I started using it. I love being cheered on by Tim Tebow, Sanya Richards-Ross, and Shalane Flanagan when I'm approaching my goal. As corny as it sounds, it is very motivating being encouraged by sports and Olympic heroes! Even when I have an off day, Tim always says something like, "Way to keep going". I suppose this is much better than, "That time really sucked!", lol. In June I probably tracked the most runs ever, logging fifty plus miles. It's also cool to keep track with my buddies, with a little competition to see whose in first place with the highest number of miles logged week to week.

I have yet to use a running application during a race. I really don't feel the need for it, as my race bib is keeping time during the race. I like the suspense of waiting around to know my official race time. I know my body and I pretty much know when I'm having a good or bad running day. Most of the time because of the anticipation and excitement of the race, I run faster than I do on routine runs. This year at the Black Girls Run! Sweat With Your Sole 10K, I plan on keeping with my tradition of running app free during the race. Usually the morning of a race, my mind is running rampant with every thought imaginable until I cross the starting line, and then it becomes a blank slate. As silly as that sounds, I like that feeling. Though there may be thousands of people around me, I tune out the commotion. I focus on my breathing and the way my foot is hitting the ground, and I look straight ahead. I feel that introducing a running application to my races would break my "running serenity" because I would keep looking down or listen in to hear my progress. Sometimes, it's just good to revert back to the basics. After all, I can't recall the late Flo Jo or Jackie Joyner-Kersee running a race with a running app(not that I am anywhere close to being in their leagues). I think running applications are a great way to track progress and keep runners motivated, but I don't want the pressure of meeting a goal to take away from the moment of being apart of a phenomenal movement supporting Black women who aspire live healthier lifestyles. I've learned that a running application doesn't determine my quality as a runner. My dedication to get out there does, and that is something a running application doesn't measure.

***The Black Girls Run! Sweat With Your Sole Race and Conference Weekend will be held September 6-8, 2013 in Charlotte, NC. Come join the fun, the comraderie, the cause! The conference is open to women only, but the races are co-ed!***

Independence Day: Freedom to Not Overeat

Most Americans will participate in the national holiday, Independence Day on July 4 this week. Many people will enjoy a much needed day off filled with family get-togethers, fireworks, parades, and of course a ridiculous amount of food. As for me, I will be working the day away as a physical therapist at a local hospital. If I'm lucky(or in some cases unlucky), maybe they will serve some sort of festive meal in the cafeteria. We don't have family in the area, with the exception of my parents who just relocated here a few days ago. So, I don't have any big holiday plans. Many people who are just beginning a lifestyle change in regards to their fitness and health will usually slip up during the holidays. It's not that you can't be redeemed after you scarf down a couple burgers, mayo-rich potato salad, and cakes. But, if you're anything like me, you may feel a tinge of guilt about being a glutton. You may feel like you are at a point of no return after eating so heavy, and that it is inevitable that you will fall back into old habits. Well, I am here to tell you that you don't have to fear. There is a way to combat overeating during the holidays. Here are a few tips that have worked for me during the course of my two and a half year journey.

1. Bring your own healthy dish. I recently attended a company picnic, unaware of the complete menu. We each had to bring a dish, and the barbecue was provided by the hospital. Of course, there were countless numbers of desserts as well. However, I did not consume any sweets because I was on a 30 day No Sweets Challenge (See "The Sweet Life" from my blog, "Losing Weight Is My Gain"). I brought a vegetable tray. I knew that if all else failed, there was going to be something healthy that I could eat.

2. Eat before you REALLY eat! I know it may seem counterproductive to eat before a family barbecue. I have always found it worthwhile to consume a small snack before a cookout, usually a combination of a protein and carbohydrate(i.e greek yogurt and fruit, apples and peanut butter). This will help keep you satisfied, and hopefully not overeat.

3. Drink plenty of water. It is very important to keep hydrated during these hot summer days. Water also has a filling effect, and if you drink a couple of 8 ounce glasses before a big meal, you may be likely to eat less, at least this is what works for me.

4. The smaller the plate, the less you will eat. I've read this in several different health magazines that if you eat out of a smaller plate, you are less likely to overeat. Sounds silly, but I've tried it, and it works. Put a little bit of everything on your small plate, so you won't feel like you missed out on any of your favorite foods.

5. Fill your plate with fruits and veggies if they are available. Grab a slice of water-rich watermelon. Eat a fresh veggie salad with a light dressing on the side. You will be satisfied and consume less calories.

6. Don't skip your workout! Unless the holiday falls on a rest day, you should work out as normal. Maybe you can condense your workout from an hour to 30 minutes, but make sure it's power-packed and intense. Many of you may get in a holiday run with your local Black Girls Run! group, which is a great start or end to a festive day.

7. Don't beat yourself up if you overindulge. The 4th of July is just one day. The next day is a new opportunity to start fresh with your workout and nutrition routine. Lengthen your work out sessions, do a healthy detox, pledge to not overeat the next holiday because you will be better prepared!

These are very familiar yet simple principles to ensure your nutritional freedom over the holiday. It is such a victory for me when I am able to go to an event that is full of goodies, and I make good choices to stay on track. I am not always good at this, but I strive to do my best when times like these roll around. There are 9 weeks and a few days until the Black Girls Run! Sweat with Your Sole Race and Conference weekend here in Charlotte. We've got to keep our minds and bodies conditioned to reach our goals. Whether your running the 5k or 10K, the nutritional preparation is essential to successfully complete both. Don't let one holiday derail your goals. We enjoy the freedom of choice in this society. Strive to make good choices for your overall health and well-being this holiday!