tag:blogger.com,1999:blog-52436698536288272702024-03-15T18:09:59.516-07:00Live Free and RunWorkouts, Training, Plant Based Recipes, Race and Product Reviews From a Mother Runner and Fitness Instructor. Colleen Dahlemhttp://www.blogger.com/profile/14940915588033216677noreply@blogger.comBlogger180125tag:blogger.com,1999:blog-5243669853628827270.post-15579934794961462412020-02-25T04:22:00.000-08:002020-02-25T04:22:11.846-08:00Cherry Blossom Ambassador and Run Coach Training! <div style="background-color: white; border: 0px; color: #262626; font-family: "Helvetica Neue", Arial, sans-serif; font-size: 12px; line-height: 1.75; margin-bottom: 1.75em; outline: 0px; padding: 0px; vertical-align: baseline;">
I was selected as an ambassador for the Cherry Blossom Ten Miler and I couldn't be more excited! I’ve been running for a number of years now and it always feels good to hit that PR - although they are getting harder to find these days! I sprained my ankle twice around the holidays and have done almost no running since the first week of December....whomp whomp. It has sucked. </div>
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Trying to be smart about getting back out there. This year, as I train for the Cherry Blossom Ten Miler, I’m training with <a href="https://runcoach.com/" style="border: 0px; color: black; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Runcoach</a>. Runcoach is an app that provides tailored training plans based on your schedule, history, and goal pace and is the <a href="http://www.cherryblossom.org/theraces/trainingprograms.php" style="border: 0px; color: black; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">official online training program</a> for the Cherry Blossom Ten Miler. </div>
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I am excited to get started. My physical therapist has said after tests last week that my right ankle now has the same strength as my left which is a great sign. I ran a 10k a week ago and a ten miler this past weekend and my body felt okay albeit slower since I have not been running. I was still feeling some soreness/fatigue in the right arch which my PT says is connected to the ankle (who knew!) and soreness in the front of the ankle almost where the tongue of your shoe goes. So.....I know I am not out of the water yet. I do not feel like I can return to the volume or paces of where I was before just yet - although I want to so badly! </div>
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Excited to have you follow along and show you the Run Coach online program/app which is FREE to Cherry Blossom Participants! </div>
Colleen Dahlemhttp://www.blogger.com/profile/14940915588033216677noreply@blogger.com0tag:blogger.com,1999:blog-5243669853628827270.post-45509417906757319572019-10-23T15:58:00.002-07:002019-10-23T16:08:16.705-07:00Ranger Relay Lake Wawayanda This race was beautiful and I had an amazing time. I am already talking to my husband about heading back next year with a co-ed team. Camping, friends, running, fall foliage - who could ask for more?<div><img id="id_e07d_7ee8_9555_3919" src="https://lh6.googleusercontent.com/EPcHm75wLafcZFmVvYTsFehrrrcuwcM3LQ6XRauYgu9t-nRC9y31rj_oybk" alt="" title="" tooltip="" style="width: 353px; height: auto;"><br><br><br>
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Friday:<br>
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Got up really early and was at Alexis' house at 4:30am ready to head north to New Jersey. We arrived at the site about 30 mins before our 11am start time. Took a group picture and our first runner was off. There are teams of 8 with one runner running at a time and coming back for the hand off. When I got to run my first leg we were approaching sunset for a gorgeous red loop that went around the lake and I got this view when I finished! </div><div><img id="id_c747_20e9_e362_1e84" src="https://lh6.googleusercontent.com/fpMkc52SQ-TnDaze0LS5tRozbYdJ79H7vL8txpF66W1bb1ulaHmvb0OjTwY" alt="" title="" tooltip="" style="width: 353px; height: auto;"><br><br><img id="id_1742_c609_abd8_98c5" src="https://lh4.googleusercontent.com/0b9NU0G6CEcvUkJJ3HMUw-tlk7qHupRej_fpMp8m_1ZWWH-zsTaF2fKBCsY" alt="" title="" tooltip="" style="width: 353px; height: auto;"><br><br><img id="id_8226_d6c6_42a8_9dc4" src="https://lh3.googleusercontent.com/rsObzQCfE7bqHw-rl-euDCGYA9hVMWB6fGLNPy7Icyt68p7xCNDtkkltSgw" alt="" title="" tooltip="" style="width: 353px; height: auto;"><br><br><img id="id_38f9_4f16_75f9_f093" src="https://lh4.googleusercontent.com/F_SuXIyPMDmtPFrAbmIfl7_DgJrVhJIhISzPZnTHzxMwZVUxqclL0u555fY" alt="" title="" tooltip="" style="width: 353px; height: auto;"><br><br><img id="id_c98e_fa87_35f_e632" src="https://lh5.googleusercontent.com/Y_1EDwsdasDD7wywtpoNSkCoiBKjPuBw7iiah98Su1CXv87WXMSmWueXtAY" alt="" title="" tooltip="" style="width: 353px; height: auto;"><br><br><img id="id_f11f_cb33_1ec0_94af" src="https://lh6.googleusercontent.com/CUU2V642mJHCvpJASltbFar6V-AdscVZjFrhlGMCLDajrvQ6unKaH07c3Oc" alt="" title="" tooltip="" style="width: 353px; height: auto;"><br><br><img id="id_2f5d_eb67_b8f9_275a" src="https://lh5.googleusercontent.com/D0u-IMP-w0wwR13rIQIs8i5MpvEUFcgHM83h4qIR1wIOLzVQsP-Hu3WvElo" alt="" title="" tooltip="" style="width: 353px; height: auto;"><br><br><img id="id_295f_a260_e7c4_5787" src="https://lh3.googleusercontent.com/gaBKj38UHa63Evcy40aamRs1W1Wwj-r6jb45t7USyH6MD0GFXCNiCtwXBu4" alt="" title="" tooltip="" style="width: 353px; height: auto;"><br><br><img id="id_fe5e_74bb_9646_c6b9" src="https://lh4.googleusercontent.com/tNjBQ7Sh0jd8x6lmLItZ50qfg66qaqJP7GDjqlfaB7flYo03iOr36E0Ql3c" alt="" title="" tooltip="" style="width: 353px; height: auto;"><br><br><img id="id_f67f_f7f8_eb85_5e1e" src="https://lh3.googleusercontent.com/l80JORiy_zenfU7DHNAzzoH8q4MtiYi1aSY8sOVp9YdrZQeK6tuzWRihDIw" alt="" title="" tooltip="" style="width: 353px; height: auto;"><br><br><img id="id_e520_4779_fd66_8573" src="https://lh4.googleusercontent.com/2kHi7j9cohKbJwucd9aBY7lmAjEMytIdRFx69oN2yMY1Dp7dk0Jb2nDh_o4" alt="" title="" tooltip="" style="width: 353px; height: auto;"><br><br><img id="id_1f27_a5a9_6225_c507" src="https://lh6.googleusercontent.com/YYaik42BqQWm0yQ6qI6Gm9R0uCxu-c6QXS1ue7PTR4olq7cZ2ySNBpI5fO4" alt="" title="" tooltip="" style="width: 353px; height: auto;"><br><br><br>
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<br></div>Colleen Dahlemhttp://www.blogger.com/profile/14940915588033216677noreply@blogger.com0tag:blogger.com,1999:blog-5243669853628827270.post-74525903660941244372018-02-02T11:58:00.000-08:002018-02-02T15:05:03.204-08:005 Things to Know About Orange Theory Fitness!<img id="id_ea66_f6f_b8e0_1379" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnCfuRAReFg11HObe01aXMffb3YGOGWZRxTDuSaPJsPn8kUKS8X76g16tsC7B7WUqcOlT-iJIFBHHIbCoAG46l4qJlRI-pzWEE-GIMSyKRxGdqn3Yd1GH_SsyhSvbUGfIdc86v5UkzMds5/s5000/%255BUNSET%255D" alt="" title="" tooltip="" style="width: 353px; height: auto;"><br><span style="font-family: inherit;">I joined OTF back in late August and I haven't looked back. I have fallen in love with it! </span><br>
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<span style="font-family: inherit;"><b>1. THEOR</b>Y: Orange Theory fitness bases it's classes off heart rate training and maximizing your time in the orange heart rate zone (hence the name). <span style="background-color: white; color: #2f3846;">Zones 1 and 2 (black and blue) are for warmup and recovery. OTF recommends spending 25-30 minutes of the workout in Zone 3 (green), with 12-20 minutes in Zones 4 (orange) and 5 (red) to maximize afterburn. You will be required to buy a heart rate monitor through the company with a few different options and price points. I have the cheapest option- the chest strap and I think it is just fine. I put it under my bra strap and hardly notice it. </span></span><br>
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<span style="font-family: inherit;"><span style="background-color: white; color: #2f3846;"><b>2. FORMAT:</b> Classes are about 23-28 minutes on the treadmill and then switch to weights/rower on the floor for the remainder of the 55 min class. </span></span><br>
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<span style="font-family: inherit;"><span style="background-color: white; color: #2f3846;"><b>3. SCHEDULING:</b> Classes fill quickly! I guess that is a testament to how many people love it! They have a very easy to use app and you can book your classes out a month in advance. I have an 8x a month package which works out to about 2x per week, but not always. It is based on a billing cycle such as the 25th to 25th of the months depending on your join date. You will just have to watch to make sure you aren't going over on some odd months if you try to always go Tue/Thur for example. If you have unlimited plan, then you never have to worry! </span></span><br>
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<span style="font-family: inherit;"><span style="background-color: white; color: #2f3846;"><b>4. RECIPROCITY: </b>If you travel, you can use your class package at any other OTF location around the country. If you belong to a regular OTF and try to use it at a premium gym (like DC, NYC and LA) you may have pay a surcharge. I belong to a premium gym (DC) and had no problem booking and taking classes when I traveled to St. Louis for the holidays. </span></span><br>
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<span style="font-family: inherit;"><span style="background-color: white; color: #2f3846;"><b>5. MOTIVATION:</b> The music is always bumping, the lights are dimmed with an orange goal and the coaches are constantly praising and motivating! The screens showing your current heart rate zone are really self motivating as well. When I see that I am not in the orange zone but we are working on a time when I should be, I know to push harder. </span></span><br>
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<span style="font-family: inherit;"><span style="background-color: white; color: #2f3846;">What are you waiting for? Your first class is FREE! </span></span><div><font color="#2f3846"><span style="background-color: rgb(255, 255, 255);"><br></span></font>
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<span style="background-color: white;"><i><span style="color: #2f3846; font-family: inherit;">This post was in no way sponsored by Orange Theory Fitness and I </span><span style="color: #2f3846;">received</span><span style="color: #2f3846; font-family: inherit;"> no product or compensation. I just love them! </span></i></span></div>Colleen Dahlemhttp://www.blogger.com/profile/14940915588033216677noreply@blogger.com0tag:blogger.com,1999:blog-5243669853628827270.post-88592801394001545762018-01-08T16:41:00.000-08:002018-01-08T16:42:20.854-08:00Easy No Bake Power Packed Peanut Butter Cookies<br />
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INGREDIENTS</div>
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<li class="ingredient" itemprop="ingredients" style="background: 0px 0px; box-sizing: border-box; font-family: "Open Sans" !important; line-height: inherit; list-style: none; margin-bottom: 4px !important; margin-left: 10px; margin-right: 0px; margin-top: 0px; padding: 0px;">1 cup natural creamy peanut butter</li>
<li class="ingredient" itemprop="ingredients" style="background: 0px 0px; box-sizing: border-box; font-family: "Open Sans" !important; line-height: inherit; list-style: none; margin-bottom: 4px !important; margin-left: 10px; margin-right: 0px; margin-top: 0px; padding: 0px;">½ cup pure maple syrup</li>
<li class="ingredient" itemprop="ingredients" style="background: 0px 0px; box-sizing: border-box; font-family: "Open Sans" !important; line-height: inherit; list-style: none; margin-bottom: 4px !important; margin-left: 10px; margin-right: 0px; margin-top: 0px; padding: 0px;">2 cups Trader Joes Ancient Grain and Super Seed Oatmeal</li>
<li class="ingredient" itemprop="ingredients" style="background: 0px 0px; box-sizing: border-box; font-family: "Open Sans" !important; line-height: inherit; list-style: none; margin-bottom: 4px !important; margin-left: 10px; margin-right: 0px; margin-top: 0px; padding: 0px;">2 tbsp hemp hearts</li>
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<span style="color: #55585a; font-family: "open sans";"><span style="font-size: 15px;"><b>These cookies are easy and healthy! The Ancient Grain and Super Seed Oatmeal base is chock full of nutrients as its made from whole grain rolled oats, quinoa, amaranth flakes, almonds, sunflower, pumpkin, hemp, flax and chia seeds! They are delicious! </b></span></span><br />
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<span style="color: #55585a; font-family: "open sans";"><span style="font-size: 15px;"><b>INSTRUCTIONS:</b></span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3UmZga4G53D3Q4i0J6rZz0hNaPgMLslNhfcfNd1tMw21o8LbsHzfA8yZzYlc3uIwkJUu_lZsZfNUmTN25JiCm_g0tW46jIgIKt0aOKgSZFOAXFw23Jp9QHUk4ZcMXlDNQdCmjbrwkRnSo/s1600/%255BUNSET%255D" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="" border="0" height="200" id="id_86ca_daa4_2928_387" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3UmZga4G53D3Q4i0J6rZz0hNaPgMLslNhfcfNd1tMw21o8LbsHzfA8yZzYlc3uIwkJUu_lZsZfNUmTN25JiCm_g0tW46jIgIKt0aOKgSZFOAXFw23Jp9QHUk4ZcMXlDNQdCmjbrwkRnSo/s200/%255BUNSET%255D" style="background-color: initial;" title="" tooltip="" width="150" /></a></div>
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<li class="instruction" itemprop="recipeInstructions" style="background: 0px 0px; box-sizing: border-box; font-size: 15px !important; font-weight: 600; line-height: inherit; list-style: decimal; margin-bottom: 0px; margin-left: 34px !important; margin-right: 16px !important; margin-top: 0px; padding-bottom: 10px !important; padding-left: 0px; padding-right: 0px; padding-top: 11px !important;">Line a baking sheet with parchment paper or silicone baking sheet. Set aside.</li>
<li class="instruction" itemprop="recipeInstructions" style="background: 0px 0px; box-sizing: border-box; font-size: 15px !important; font-weight: 600; line-height: inherit; list-style: decimal; margin-bottom: 0px; margin-left: 34px !important; margin-right: 16px !important; margin-top: 0px; padding-bottom: 10px !important; padding-left: 0px; padding-right: 0px; padding-top: 11px !important;">In a medium saucepan over medium-low heat, add peanut butter and maple syrup. Stir until well incorporated. Stir occasionally, heating until this mixture begins to bubble. Remove from heat and carefully pour in the dry mixture.</li>
<li class="instruction" itemprop="recipeInstructions" style="background: 0px 0px; box-sizing: border-box; font-size: 15px !important; font-weight: 600; line-height: inherit; list-style: decimal; margin-bottom: 0px; margin-left: 34px !important; margin-right: 16px !important; margin-top: 0px; padding-bottom: 10px !important; padding-left: 0px; padding-right: 0px; padding-top: 11px !important;">Stir and fold until thoroughly combined.</li>
<li class="instruction" itemprop="recipeInstructions" style="background: 0px 0px; box-sizing: border-box; font-size: 15px !important; font-weight: 600; line-height: inherit; list-style: decimal; margin-bottom: 0px; margin-left: 34px !important; margin-right: 16px !important; margin-top: 0px; padding-bottom: 10px !important; padding-left: 0px; padding-right: 0px; padding-top: 11px !important;">Using a spoon, scoop and drop balls of cookie dough onto the prepared baking sheet, evenly spaced apart. Using a fork, flatten cookies to desired thickness.</li>
<li class="instruction" itemprop="recipeInstructions" style="background: 0px 0px; box-sizing: border-box; font-size: 15px !important; font-weight: 600; line-height: inherit; list-style: decimal; margin-bottom: 0px; margin-left: 34px !important; margin-right: 16px !important; margin-top: 0px; padding-bottom: 10px !important; padding-left: 0px; padding-right: 0px; padding-top: 11px !important;">Chill in the freezer for 15-25 mins, until firm and completely cooled. </li>
<li class="instruction" itemprop="recipeInstructions" style="background: 0px 0px; box-sizing: border-box; font-size: 15px !important; font-weight: 600; line-height: inherit; list-style: decimal; margin-bottom: 0px; margin-left: 34px !important; margin-right: 16px !important; margin-top: 0px; padding-bottom: 10px !important; padding-left: 0px; padding-right: 0px; padding-top: 11px !important;">Enjoy! Store in the fridge! </li>
<li class="instruction" itemprop="recipeInstructions" style="background: 0px 0px; box-sizing: border-box; font-size: 15px !important; font-weight: 600; line-height: inherit; list-style: decimal; margin-bottom: 0px; margin-left: 34px !important; margin-right: 16px !important; margin-top: 0px; padding-bottom: 10px !important; padding-left: 0px; padding-right: 0px; padding-top: 11px !important;">Adapted from <a href="https://beamingbaker.com/3-ingredient-no-bake-peanut-butter-oatmeal-cookies-gluten-free-vegan-dairy-free/" target="_blank">A Beaming Baker</a></li>
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Colleen Dahlemhttp://www.blogger.com/profile/14940915588033216677noreply@blogger.com0tag:blogger.com,1999:blog-5243669853628827270.post-25859260103449956072018-01-01T10:43:00.000-08:002018-01-17T13:34:43.712-08:00Ten Great Races to Add to your 2018 Calendar! <span style="font-size: large;"><span style="font-size: small;">1</span><span style="font-size: large;">. <a href="http://www.shamrockmarathon.com/" target="_blank">Shamrock Marathon and Half Marathon</a> March 16-18, 2018. Celebrate in a tent on the sand with Yuengling beer, stew and the Dublin 5, one of my favorite Irish bands! Everyone gets decked out in green in celebration of St. Patrick's Day. It's a big party! And the latest exciting news.....Kara Goucher will be there. I am so excited! I can't wait to go back. </span><span style="font-size: small;"> <span style="font-size: large;">The hubby has run the full and I have done the half.</span> </span></span><br />
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2<span style="font-size: large;">. <a href="http://www.livefreeandrun.net/2013/04/race-review-cherry-blossom-ten-miler.html" target="_blank">Cherry Blossom Ten Miler</a>. April 8, 2017. Not to be missed. This race is a DC institution and self dubbed "Runner's Rite of Spring". People travel from all over the US, hoping to get perfect race conditions that line up with peak blooms! The lottery is over, but they do allow for bib transfers and that window is open in February so keep an eye out and ear open. People are always selling their bibs as the race gets closer.... put the word out that you are looking!</span> <br />
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3<span style="font-size: large;">. <a href="https://www.runrevel.com/rmc" target="_blank">Revel Mt. Charleston Marathon</a>. April 2018. Downhill, speedy marathon starting in the mountains outside of Las Vegas. Finishes in Las Vegas where it's fun to celebrate and recover....racecation! Free photos and finishers video. They also have the most liberal deferment policy I've seen of any race allowing more spots to open up as the race gets closer.</span> </div>
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4<span style="font-size: large;">. <a href="http://www.oldporthalfmarathon.com/" target="_blank">Shipyard Old Port Half Marathon</a> and Lobster Bake. Portland, ME June 23, 2018. Race field capped at 4,500 to keep it small. Coastal course with Shipyard beer, pizza and ice cream to refresh you at the finish. It's only $59 until 1/30/18....and I should mention my medal was gorgeous blue glass!</span> <br />
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5<span style="font-size: large;">. <a href="https://www.blogger.com/"><span id="goog_747788214"></span>Beach to Beacon 10K</a> <span id="goog_747788215"></span>Cape Elizabeth, ME. Aug. 4th, 2018. Gorgeous course along coastal Maine with a finish at the iconic Portland Head Light House. Registration is through lottery coming up soon and there is a bib transfer season as well.</span> <br />
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<span style="font-size: large;">6. <a href="http://www.seawheeze.com/run/about.html" target="_blank">Lululemon SeaWheeze Half Marathon</a>. September 2018 This race is already sold out for this fall and word on the street is that they WILL allow bib transfers this year. If you don't get a bib, you can still attend the Sunset Festival attached to the race as tickets can be purchased separately if you aren't running. A great waterfront course in Vancouver plus sunset yoga festival and concert. You can read <a href="http://www.livefreeandrun.net/2015/08/race-recap-seawheeze-half-marathon-2015.html" target="_blank">my recap of the 2015 race here</a>. If you did get in for 2018, I am super jealous of course, but as always want you to have the time of your life! Check out the <a href="http://www.livefreeandrun.net/2015/08/a-seawheezers-guide-to-making-most-of.html" target="_blank">guide </a>I put together to help you make the most of your trip! I am secretly hoping they will move this one back to August in the coming years. #teacherschedule</span><br />
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<span style="font-size: large;"><span style="font-size: small;">7</span><span style="font-size: large;">. <a href="http://www.livefreeandrun.net/2013/12/race-review-smuttynose-half-marathon.html" target="_blank">Smuttynose Half Marathon</a> September 30, 2018. Great fall seacoast course and a great medal with the Smuttynose Harbor Seal on the medal! The beachfront after-party in true New England style is fantastic as well. Lobster rolls, clam chowder, and Smuttynose Beer! You can <a href="http://www.livefreeandrun.net/2013/12/race-review-smuttynose-half-marathon.html" target="_blank">read that recap here</a> of the 2013 race. I can't wait to make it up north for this one again one day!</span><span style="font-size: small;"> </span></span><br />
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8<span style="font-size: large;">. <a href="http://www.livefreeandrun.net/2013/11/race-review-marine-corps-marathon.html" target="_blank">Marine Corps Marathon</a>. October 28, 2018. "More Than a Race". So true. You will feel such emotion and pride for your country running this one. You will feel an amazing sense of gratitude for our service members and their families. You can't beat the amazing 26.2 mile tour of the Washington, DC area...staring at the Pentagon, running past monuments, the Potomac River and ending at the Iwo Jima Memorial. Entry for this race is also by lottery which opens on March 22. I have run this race 4 years in a row 2013, <a href="http://www.livefreeandrun.net/2014/10/race-recap-39th-marine-corps-marathon.html" target="_blank">2014</a> and 2015, 2016 and you can click on the year to read my race recap. I won't be running this year. The kids mini-marathon the day before is also a fantastic event! </span><br />
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9<span style="font-size: large;">. <a href="http://www.richmondmarathon.com/" target="_blank">Richmond Marathon and Half Marathon</a>. November 10, 2018. This was my half marathon PR and my hubby and I both love this race so much that we alternate years that we each get to run it. We just keep coming back for more! Great course, beautiful finish festival area, fast downhill finish and easy logistics-we basically park and walk to the start with about 15 mins to go and drive down the morning of from DC! <b><i>We love this race!</i></b></span> <b></b><i></i><u></u><sub></sub><sup></sup><strike></strike></div>
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10<span style="font-size: large;">. <a href="http://www.livefreeandrun.net/2013/11/race-review-annapolis-running-classic.html" target="_blank">Annapolis Running Classic</a> November 2018 Date TBD based of the Navy Football schedule. Great race through historic Annapolis. Not flat and not a PR race, but the after party will make the 13.1 mile jaunt well worth your time. Lots of micro-brews and oysters in the party tent. They always have amazing premiums for the runners as well. You can read my <a href="http://www.livefreeandrun.net/2013/11/race-review-annapolis-running-classic.html" target="_blank">recap here of the 2013 race</a>. The hubby and I make sure this is part of our race calendar EVERY year! </span><br />
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Colleen Dahlemhttp://www.blogger.com/profile/14940915588033216677noreply@blogger.com0tag:blogger.com,1999:blog-5243669853628827270.post-12470236076658821982017-12-31T07:55:00.001-08:002018-01-01T09:53:59.766-08:002017: Highs and Lows<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: ".sfuitext"; font-size: 17pt;">2017 was a year of high highs and low lows. </span></div>
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<span style="font-family: ".sfuitext"; font-size: 17pt;">The year started off with a strong and enjoyable training season determined to BQ or Bust after missing my BQ time by 1 min 12 secs before. I felt great and strong from January-March, then felt some hip flexor soreness and rested a week then hit a very strong final 20 miler with a negative split. Later that night walking to dinner my quad seized up causing it hurt to walk/run . I ran zero miles during my 3 week taper and still decided to give my April marathon a shot anyway figuring I had nothing to loose and I always would wonder “what if?”. Made it 20 miles and then the quad hurt so I walked the final 6 miles. I didn’t want to risk further injury knowing I wouldn’t make my time goal anyway...but seriously walking 6 miles through the strong desert sun took forever...I would have rather run! </span></div>
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<span style="font-family: ".sfuitext"; font-size: 17pt;">That injury lingered with me the rest of spring and the whole summer. I took up a lot of cross-training...open water swims and strength sessions at the gym. It was frustrating and felt like it was never-ending- always two steps forward, one step back. </span></div>
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<span style="font-family: ".sfuitext"; font-size: 17pt;">Fall came and I really wanted to do another marathon. I wrote out a plan and started training lightly but doing runs on back to back days stressed out my quad. I realized a marathon wouldn’t be in the cards, my leg just wasn’t ready. I could run but it would take 3 days for the quad to recover. </span></div>
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<span style="font-family: ".sfuitext"; font-size: 17pt;">I joined Orange Theory Fitness and began going 2x per week which includes treadmill speed intervals. I truly had no running goals for fall as my mileage was so low. I had races on the calendar that I had registered for long ago and still decided to run them anyway. I completely surprised myself with a close to PR 5k, an 8k PR, a 10k PR, a 10 miler personal course record at the Turkey Burnoff, an Annapolis Running Classic Half Marathon personal course record, and a half marathon PR at Richmond! They felt like they were out of the blue and just what I needed to jump-start my motivation and spark my confidence in myself as a runner again! </span></div>
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<span style="font-family: ".sfuitext"; font-size: 17pt;">Now it’s winter- my favorite training season and where I had so much fun marathon training last year- but I need to think about myself and my goals. I want to train for another marathon...having that so close to BQ marathon will always hang over my head but I’m also terrified to train for one again since I got hurt doing so last time and I’m fearful of it happening again. I think I may just focus on the half this spring and make sub 1:40 be my goal. I will run with my run group partial distances as they train for Boston. I feel confident in that goal- but now to make a training plan that incorporates my OTF workouts since I attribute them to my comeback! </span></div>
<img alt="" id="id_6e43_8da1_ac99_9b3f" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisIUCIw3jy5DUKIcmnvn2GFCp_4N2xChuJpWPXgqy2cfm7zhMIP-eOTcYIixgXD1P0OeBtucUwREEHUxOra7rD6exTbMkOyraz8IjzjhUBxNJWt7hhLX3DEYqUqVy517-e9Esww_DJkp-6/s5000/%255BUNSET%255D" style="height: auto; width: 353px;" title="" tooltip="" />Colleen Dahlemhttp://www.blogger.com/profile/14940915588033216677noreply@blogger.com0tag:blogger.com,1999:blog-5243669853628827270.post-8202289937554927852017-05-21T05:12:00.000-07:002017-05-21T05:51:27.873-07:00What Went Wrong This Training Cycle <b>I had a super strong winter training cycle.</b> <br><br>I registered for the same spring marathon that had gotten me a 3:41:12 in 2016. I was out for redemption and feeling confident on where I could shave that time to earn my 3:40 BQ. I started a bit earlier than usual (just after Christmas) and hooked up with a great group of runners who were all qualified and training to run Boston this year. It was a fantastic fit for me and our long runs kept me at a solid pace and pushed me to tackle very hilly routes I would not have chosen on my own! I had been consistent with weekday 5am runs and Tuesday track. I was feeling confident, solid and proud of myself for putting in the work. <br><br>Then peak week arrives......I was pushing myself to hit the high mileage and stay strong. I started to feel uncomfortable-ness in what I thought was my hip flexor but turned out to be my quad muscle at the insertion point, so I rested it for a few days to take it easy. Had my final 20 miler coming up that weekend and decided to still give it a go though I wasn't sure how it would go. Well, the rest worked wonders and I felt incredibly strong and even finished the final 2 miles at race pace. If that day had been my marathon, I would have been golden. <br><br>I was feeling on top of the world and ready to tackle my marathon. I was looking forward to a well earned three week taper. Unfortunately, I was also feeling invincible. Later that night, we had plans with my BRF Kara for dinner and it was about a 2 mile walk from our house. With it being a gorgeous night, I suggested we just walk. The hubby suggested metro but in my mind I thought, what's walking 4 miles after a 20 miler when a marathon is 26.2miles? I can surely handle that! Why couldn't I?<br><br>The walk there was fine. On the walk back, I took a step and felt my quad on my right leg seize up/tear in a very sharp and sudden pain. Then it seemed to sort of go away. It didn't hurt as bad and I was able to walk home, albeit gingerly. I decided to rest it because I was not sure what that was or what had happened. Two days later I tried to run with my daughter to get in her run club miles and the push off to accelerate was very painful. I decided to just rest it. I tried a few other times testing out the leg and each time, I could feel that right quad. I decided to play it as smart as I could and rest it completely during my taper along with lots of ice, rolling, dry needling, massage. This even meant taking a DNS at the BAA 5k while in town for the hubby's running of the Boston Marathon. But of course a taper is supposed to be a gradual descent of less mileage not a steep cliff of no running at all. <div><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFeZK9dKgT8MecI30YICs3g4ufLwvYNRb4Jf-KZhdsGvSkrH5KBs74DR66fhz7Rp4sbG24SBR7SmFYqlGsTGTe-eBMxxVX7D-lLIXB8Zuab3ToO8wzU0MH_rebOkSxWKfUQBdBGfw2tuwa/I/photo_800616.jpg" border="0" class="bloggoimg"></div><br><br> After much rest, the week of the marathon I decided to test out the quad with a 10k at marathon pace. I didn't have pain, but the quad just didn't feel peppy or strong. Then two days later, I took it out on a five miler with a race pace downhill section. The leg felt good. So I decided I was probably okay to race my marathon. <div><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmGBp_98w5ae9roPUjqMo5KL1rmwSdZLWnFu3Juav2iqjIwjN5al6TOg7YixSqX04xfMpyBIncISQMKwrgYENNlMpH5eEqXtCLyzu2VVNkvDsTaoAJr040rzwBcKxyaLRVDhNVhfddd8TC/I/photo_967046.jpg" border="0" class="bloggoimg"></div><br><br> <br><br>Long story short, I flew to NV and ran the race. I felt if I didn't try- I would always wonder what if and perhaps feel I missed my shot. The quad made it until about mile 19 when I started to experience pain. I decided to play it smart, reduce risk of further injury and took a solid walk the final 6-7 miles in....mental torture. <br><br>The rest of my body recovered in a matter of a few days, but the quad not so much. Now being 3 weeks out it is finally feeling a bit better and I have been taking it very easy. This week I ran a 1 miler, a 2 miler, a 1 miler and a 4.5 miler. <br><b><br></b><b>So what went wrong?</b><br><b><br></b>Every experience is a learning experience and room to grow. With lots of thinking, here are my insights.<br><br>1. I should NOT have walked those 4 miles that day and that will haunt me. My leg was in a over-tired state and I should have remembered that. My muscles don't seem to like to be in recovery mode and then be forced to do work. I think it would have been different if I walked 4 miles directly after my 20 that morning, but allowing my muscles to cool down and begin their recovery process along with some dehydration, I think they were just not happy and decided to tell me so. <br><br>2. I did not make cross-training and weight training a priority this training cycle. Past training cycles I had the spin class I instructed to keep me honest about cross-training and I did a weight session once per week. This training cycle I was so focused on high miles and to run, run, run. I thought the more miles would get me that BQ this time around. It is really hard for me to make time for high miles, cardio cross training and weights....so I just ran. With no longer having a gym membership since I gave up teaching my spin class due to developing vocal nodes, it was much easier to just grab my shoes and run.<br><br><b>How will I move forward?</b><br><b><br></b>It will be hard. I am trying not to feel a bit down on myself and not feel like I am having to start over a bit. I can tell I have lost a lot of fitness being a slug these last 6-7 weeks. I wish I could say that I have been the model example of an injured runner and swimming laps, water running, weight training, spinning, etc to stay in shape while not running and I haven't. I have swam laps like two times. I did just join a gym though.....so moving forward cross-training WILL be a priority. <br><div><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgx34vGYpgHOoROAQlrDbkqHKtHEZuNNLVfC8dexROqT0PA2X-j0rnroJfpkeR-BS1n_4tr-RaLqHoygdtjY_Xqlvnx5i2gBAg2kfXxig5hFfaKSDKOQErJioDkk2AcJ11HK_Pn22ccN5RK/I/photo_758559.jpg" border="0" class="bloggoimg"></div><br><br> <br>I am gearing up for another marathon training cycle (Chicago Marathon) but I am trying to not place any goals on myself. I don't think this will be a BQ attempt. I know myself and I know that I don't train well in the summer heat. And knowing Chicago it could also very well be a hot race! My goal for this training cycle is just to become a better all around runner and I plan to accomplish that with not neglecting my strength training and my cardio-cross training. I plan to take advantage of the summer - outdoor lap swimming, open water swimming, paddle boarding, and trail running. Plus I plan on hitting up the new Orange Theory Fitness opening just a mile from my house! I can run to it! Wahoo! <br><br><b>I thought about giving up on my BQ dreams...that maybe I was not cut out for this, but I refuse to give up! </b><br><br><div><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTxnwAWiAx0UxaoyrbIoCMPWXuSp8AaPoWJA3140wIzruSZZtxQTxDFtJWmJNspI3xMU24X54xUbHb7wfm4rivMuEpYHIn-WDsmcHRRzRBgpbZ6XdKKr8COAt9v-Tg3FUx6xlTOAHvA_xm/I/photo_106122.jpg" border="0" class="bloggoimg"></div><br><br> <br><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><br>Colleen Dahlemhttp://www.blogger.com/profile/14940915588033216677noreply@blogger.com0tag:blogger.com,1999:blog-5243669853628827270.post-48413161980150667072017-04-22T16:32:00.000-07:002017-04-22T16:32:51.241-07:00How to Make the Most of Your Winter Trip to Iceland<div class="separator" style="clear: both; text-align: center;">
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A trip to Iceland had been on bucket list as soon as I started seeing pictures of the Blue Lagoon. I had also always wanted to see the Northern Lights so this was the perfect trip to get both in one trip. Visiting during the winter allowed the only chance to catch the Northern Lights.<br />
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1. Find cheap airfare on WOW airlines or Icelandic Air. Book early and you can find amazing deals for about $300 roundtrip. Pack light and with a small backpack that fits under your seat, you wont need to pay baggage fees either.<br />
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2. Book a camper van. That way you can tour all the sights you want to see without having to drive back to your home base. Since normally you will have to book a rental car and a place to stay- why not combine the two and stay in your transportation? It was actually a lot of fun and there were plenty of places to camp, we would find a nice parking lot and wake up to views of a waterfall.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmgjeDlMPmDD2jWW33LtqEhzqHbofA9oFQYmBSWDmgtwq2dl3NvJ0nkEyE6FIWY0QQPZtZwKYOvVaMl9xsje01BQzuufT5V3Dr5Uuof2LdLndmkzAMpA7rE6QgeFKaVJ99YTWo5CvJERE-/s1600/IMG_0990.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmgjeDlMPmDD2jWW33LtqEhzqHbofA9oFQYmBSWDmgtwq2dl3NvJ0nkEyE6FIWY0QQPZtZwKYOvVaMl9xsje01BQzuufT5V3Dr5Uuof2LdLndmkzAMpA7rE6QgeFKaVJ99YTWo5CvJERE-/s400/IMG_0990.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Our campervan parked at a waterfall, waking up to this view.</td></tr>
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It also saves a lot of money by eating breakfast and lunch in the campervan using the mini-fridge that is provided, along with a cooking stove. It really is a mini-house on wheels, and our mattress in the back was comfortable. When booking and comparing companies, note that some include sleeping bags and pillows, plus dishes, cups, etc. Other charge extra for each one of those. Also, some campervans don't include the heated back area. You will want to make sure to book one that does have a heater if you are going in the winter. The batter for the heater charges when you drive during the day, and will keep the van plenty warm all night.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcDmy2w8KIYvwmZAJKARh9uMSEJ4DCxSWj498MLpbTG4HOsitz0kBLgh2fWrKQWzk_pBizyCbNoEXlIdJO1vNmbeZCxiDot2mHB5gc2NyDMkW6BSwxyhowqnEHkty_6WvNTDmxLSePSoyP/s1600/XMDN4332.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcDmy2w8KIYvwmZAJKARh9uMSEJ4DCxSWj498MLpbTG4HOsitz0kBLgh2fWrKQWzk_pBizyCbNoEXlIdJO1vNmbeZCxiDot2mHB5gc2NyDMkW6BSwxyhowqnEHkty_6WvNTDmxLSePSoyP/s400/XMDN4332.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">View of the comfy back of the van</td></tr>
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3. Book your tickets to the Blue Lagoon in advance, it does sell out a few weeks in advance. You may hear that it is touristy, but we loved it and I think it was a great part of our trip. We spent the entire first day there from 8am to 4pm. <br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirowciyyC47xJlklDGy_0Bt4REhXHZLXMtRk5EV6DW9dAm2WLPSqDEzWIo5Vv9O4MAAuiUuIrJGGS1qWtb11KZaxhU0ZePBTB2_MDmnH4Yv0u_OE0X-k2bzRHG83jEUXaMSI8rqTAQo000/s1600/IMG_0823.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirowciyyC47xJlklDGy_0Bt4REhXHZLXMtRk5EV6DW9dAm2WLPSqDEzWIo5Vv9O4MAAuiUuIrJGGS1qWtb11KZaxhU0ZePBTB2_MDmnH4Yv0u_OE0X-k2bzRHG83jEUXaMSI8rqTAQo000/s400/IMG_0823.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Warm comfortable water in a beautiful icy setting at sunrise</td></tr>
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Since we took an overnight flight from the states in which we didn't sleep, it was a very relaxing first day in Iceland. When you book your Blue Lagoon tickets you must arrive within that 30 min window for entrance. My advice is to book the first slot (which is cheapest) and then once in, you are allowed to stay as long as you want. Book the most basic package, then when you arrive add on the bathrobe for $12. It was so worth it. The bathrobe acted as our towel also since we didn't have room to pack one. There are restaurants and cafes there, and even a swim up bar in the lagoon, so you have reason to stay for awhile!<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyw6I5qF73REZsi0w8p4eQYbFjq3XxmZbS5sOYpkssbUI4491pgyCtv3s5XI5O2r2xg0oVCSEBOqD2SBpB46FZZidxu-NX1bV0vI5FJ9ZmtDJZlrwj1e2Ju6dNpS7aDJu49ikwWhAGEuVn/s1600/IMG_0820.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyw6I5qF73REZsi0w8p4eQYbFjq3XxmZbS5sOYpkssbUI4491pgyCtv3s5XI5O2r2xg0oVCSEBOqD2SBpB46FZZidxu-NX1bV0vI5FJ9ZmtDJZlrwj1e2Ju6dNpS7aDJu49ikwWhAGEuVn/s400/IMG_0820.JPG" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Light blue water with a swim up bar...The Caribbean? Nope, Iceland!</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0gxBjoyq-MT39UXHnlQMBXzr15N9tJy5IgsNlP462tmK0eL2Uf5Zc3uHzhdZbRwnw1mI0UQR-fbkRITjXR6revGj_eSHWQfND1LniO5m1qYCyaEzJspbXQd1H4dBvDuKV5e6jO-f4keeE/s1600/TKEN2050.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0gxBjoyq-MT39UXHnlQMBXzr15N9tJy5IgsNlP462tmK0eL2Uf5Zc3uHzhdZbRwnw1mI0UQR-fbkRITjXR6revGj_eSHWQfND1LniO5m1qYCyaEzJspbXQd1H4dBvDuKV5e6jO-f4keeE/s400/TKEN2050.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Glacial-blue stream leaving the Blue Lagoon amidst black lava rocks, stunning!</td></tr>
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4. Pack light by packing only the necessities. You will need waterproof hiking boots (which I advise wearing on the plane for space sake), waterproof jacket AND waterproof pants, hat and gloves, waterproof iPhone bag, car charger for iPhone- the kind that goes in the cig lighter, a<br />
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5. Buy beer in the airport duty free shop when you land. This is where you will find it the cheapest. You can store in your campervan mini-fridge. Always nice to have after a long day of hiking. We enjoyed a few beers over a miraculous show by the Northern Lights out our campervan window. <br />
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6. Buy food at the grocery store. We though the grocery stores were pretty reasonable priced (comparable to the United States), but the restaurants were very expensive compared to back home. There are lots of grocery stores around. We bought skyr, tortillas, peanut butter, bananas, apples, raisins, ritz crackers, oreos, and peanut m&ms to fuel our adventure. Each day for lunch was a peanut butter banana roll up. <br />
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7. Before you leave the States, download an app called 'Here' onto your phone. Then download the Iceland map from it. (It's all free). That way you don't have to use any data on your phone to get around via GPS. We had our phones on airplane mode the entire time in Iceland since international data usage (and texts, even incoming) are very expensive. The GPS will still work in airplane mode, and the map downloaded to your phone via the app will allow you to use it.<br />
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8. Download an app to check for the Northern Lights. We used 'My Aurora Forecast' as it provided a nice hourly forecast, including the chances of cloud cover and where open / clear skies may be.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhr2dV8pIqGvw_men3BAACM-Rtm39dOcTQ93tPxG6Z52gn6hBwKQrHhczLDf_NNkoRPQbpPvMXLOsLUGA65urNjE0x0k7aRWNThgWzmxtQHB5v3axoyBHdvInMQdNHpPpVhADavhSlzGtNR/s1600/IMG_0894.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhr2dV8pIqGvw_men3BAACM-Rtm39dOcTQ93tPxG6Z52gn6hBwKQrHhczLDf_NNkoRPQbpPvMXLOsLUGA65urNjE0x0k7aRWNThgWzmxtQHB5v3axoyBHdvInMQdNHpPpVhADavhSlzGtNR/s400/IMG_0894.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Watching the Northern Lights before heading to bed</td></tr>
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9. Fly on the left side of the plane to Iceland so you look out to the North. Since the flight is usually an overnight red-eye you will be looking towards the Northern Lights out your window at night and could get a nice show as you get closer to Iceland. On the way back, fly on the right side of the plane, again so you are facing north. Since the flight is usually during the day, you will get a nice view of Greenland to the north, along with icebergs in the ocean coming off the Greenland glaciers.<br />
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10. Visit the Golden Circle. It is also touristy like the Blue Lagoon. But there is a good reason a lot of people visit it. It has a great overview of Iceland that you can do in one day if you start first thing in the morning. We did it clockwise, and you can see (in order):<br />
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<ul>
<li>At the <a href="https://en.wikipedia.org/wiki/%C3%9Eingvellir" target="_blank">Pingviller National Park</a>, you can see the continental rift (<a href="https://en.wikipedia.org/wiki/Silfra#/media/File:Iceland_Mid-Atlantic_Ridge_Fig16.gif" target="_blank">where the North American Plate is splitting from the European Plate</a>), you can literally stand between the to continents, geographically speaking.<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwJ3We-M3bieSRAVQpvk6gDBWXxzggFvPj1r7Df6KhVmY_eokrc590_Q_Y4UfyKxiLGREoGLJs8nxmUCeI4Szl8BkyXLVAhqD4qMmYkZn2Y6zFz0RSxMsIw5hkHQhMuF2IgNJXeny5dYJ_/s1600/IMG_0887.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwJ3We-M3bieSRAVQpvk6gDBWXxzggFvPj1r7Df6KhVmY_eokrc590_Q_Y4UfyKxiLGREoGLJs8nxmUCeI4Szl8BkyXLVAhqD4qMmYkZn2Y6zFz0RSxMsIw5hkHQhMuF2IgNJXeny5dYJ_/s400/IMG_0887.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">North American Plate to Jim's right, Eurasia Plate to his left. Separating 1" per year, Jim giving it an extra push!</td></tr>
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The park is also the location of the first settlement and government assembly on Iceland from the Viking era, the <a href="https://en.wikipedia.org/wiki/%C3%96xar%C3%A1rfoss" target="_blank">Oxrarfoss Waterfall</a>, and there are even places to scuba dive in the lakes there (we didn't do the scuba diving!)</li>
<li>The <a href="https://www.extremeiceland.is/en/information/about-iceland/geysir-geothermal-field" target="_blank">geyser / hot springs area</a> in Geysir (from which all geysers in world get their name from). Strokkur geyser erupts every 5-10 minutes, here is a picture we got of it:<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrE5AYcgP5AijqwAQ_NWhad86GjHl2Qv1I5Olc8PL_AvHfz5fO3VpRLRX9rN26SwNZiarzaA7zXI5i12r-bdbEcwG4XHuLEsuwBpolf1eOH_B13UyJONgJrR3Ynh6xXjMd1KGTScNk-OWi/s1600/IMG_0846.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrE5AYcgP5AijqwAQ_NWhad86GjHl2Qv1I5Olc8PL_AvHfz5fO3VpRLRX9rN26SwNZiarzaA7zXI5i12r-bdbEcwG4XHuLEsuwBpolf1eOH_B13UyJONgJrR3Ynh6xXjMd1KGTScNk-OWi/s400/IMG_0846.JPG" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Geyser eruption! The people standing close get wet, we did that once!</td></tr>
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</li>
<li>The <a href="http://gullfoss.is/" target="_blank">Gullfoss Waterfall</a></li>
<li>And the <a href="http://www.atlasobscura.com/places/kerid-crater-lake" target="_blank">Kerid Crater</a>.</li>
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There are guided tours of the Golden Circle, but it is easy to drive and that way you can spend as little or as much time at any of the locations.</div>
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11. Park your van so the back is facing north. That way you can look out your back window while in your sleeping bag and see the Northern Lights dance.<br />
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12. After the Golden Circle, you can park the van to sleep at the <a href="https://en.wikipedia.org/wiki/Seljalandsfoss" target="_blank">Seljalandsfoss Waterfall</a>. <br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgy8w2eGRdMQIcOxHXbrNEVlqG7pWvQd8zSV9iiKPCuy7Y9YuFr9OXgpEvgxtwMkYzYWyy-x_RI2qELP611vNgS_UQDYY9K696qaZgqBbT_7DvIiFp8IpYqEB7Gwf-6Pv9WB6HVBhBFKBI3/s1600/PBZX9472.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgy8w2eGRdMQIcOxHXbrNEVlqG7pWvQd8zSV9iiKPCuy7Y9YuFr9OXgpEvgxtwMkYzYWyy-x_RI2qELP611vNgS_UQDYY9K696qaZgqBbT_7DvIiFp8IpYqEB7Gwf-6Pv9WB6HVBhBFKBI3/s400/PBZX9472.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Seljalandsfoss Waterfall at sunrise</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7UodEoWt1QyGXsdbk9cK1SkKGg6OYOfGA6-mmiQbUGZPvcqfxjcelNc8Bn-i20s6lWQ5ASbXyw-owf2wjbI3PuHiWtxKEWFkVywrphuxL0Qe15O-jyD2zExuxz_Oc8JMWr0Asy4WtSxE1/s1600/IMG_2738.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7UodEoWt1QyGXsdbk9cK1SkKGg6OYOfGA6-mmiQbUGZPvcqfxjcelNc8Bn-i20s6lWQ5ASbXyw-owf2wjbI3PuHiWtxKEWFkVywrphuxL0Qe15O-jyD2zExuxz_Oc8JMWr0Asy4WtSxE1/s400/IMG_2738.JPG" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">View of the waterfall from the hike behind it</td></tr>
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It is beautiful itself (and even lit up at night, you can see a couple miles away approaching it!), but it is also a great launching off point the next morning to more great places on the southern and southeastern portion of the Ring Road:<br />
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<ul>
<li>The <a href="http://www.icelanderupts.is/" target="_blank">Eyjafjallajokull Volcano</a> (that erupted in 2010 and cause flight cancellations across all of Europe)<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiE8IeAhUEsLdTkZwYqFX4fDtj7kFIrF42BkbsI0dpNac3SLcSoldeZ5dh39BNKNrEA86ww08wCuChyphenhyphenMXGiHXE2YVwLepU0g55DLyT_1FZlkQear-McjNzau09rAdIB7knZbH2HKto7Owvr/s1600/IMG_2772.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiE8IeAhUEsLdTkZwYqFX4fDtj7kFIrF42BkbsI0dpNac3SLcSoldeZ5dh39BNKNrEA86ww08wCuChyphenhyphenMXGiHXE2YVwLepU0g55DLyT_1FZlkQear-McjNzau09rAdIB7knZbH2HKto7Owvr/s400/IMG_2772.JPG" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">There's the volcano, don't erupt now!</td></tr>
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</li>
<li>The geothermally heated <a href="http://www.iheartreykjavik.net/2013/05/seljavallalaug-a-hiidden-gem-in-south-iceland/" target="_blank">Seljavallalaug Pool</a>. It takes a short, but beautiful, hike. There are changing rooms there, and the while the water is warm, it is not as warm as the Blue Lagoon. <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdIwnBajRW61aW5sA-ZMbNFaqiYOAYrwoF41mQvtK_c9VT_TqiisRdBqVC8bKYONHZ6TPZw5i30IBcFCyWQnKka0_NLxCVavAV2FQBXusXjnOe1t6thor1HYczvbqV9yQSnIzPV4p1EvzJ/s1600/IMG_2880.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdIwnBajRW61aW5sA-ZMbNFaqiYOAYrwoF41mQvtK_c9VT_TqiisRdBqVC8bKYONHZ6TPZw5i30IBcFCyWQnKka0_NLxCVavAV2FQBXusXjnOe1t6thor1HYczvbqV9yQSnIzPV4p1EvzJ/s400/IMG_2880.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Beautiful vistas on the hike to Seljavallalaug Pool<br />
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<tr><td><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxYA7fd6bCjtNhg66AKIVU9RyVMOLoQPQX5nFi1mseWCNxsYaxeapEuAGXbLwRl5Hejnl3JS-juYgabv8qJ6jJ608H5amfOpejBDfZiWNPMQkfOf3nPF_0sCi0PD4GTfSQZKuRFBq6QkF-/s1600/IMG_2773.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxYA7fd6bCjtNhg66AKIVU9RyVMOLoQPQX5nFi1mseWCNxsYaxeapEuAGXbLwRl5Hejnl3JS-juYgabv8qJ6jJ608H5amfOpejBDfZiWNPMQkfOf3nPF_0sCi0PD4GTfSQZKuRFBq6QkF-/s400/IMG_2773.JPG" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 12.8px;">The pool and changing rooms. The swimmers are Dutch tourists, not us.</td></tr>
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<li>The <a href="https://guidetoiceland.is/connect-with-locals/regina/the-beautiful-skogafoss-waterfall-and-the-legend-of-the-treasure-chest" target="_blank">Skogafoss Waterfall</a>. This may be the most photographed waterfall in Iceland, since it is easy to access directly from a large parking lot and has a great chance of seeing a rainbow there. Supposedly the Vikings hid some treasure behind the waterfall so if you find it please give me a cut!<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0OBk_gprZcQYJNBktIuC7dkof8DTFC6OYzg8E3ssfeAweimtM6R8gLA2wl15To7HPoQQBvibOLwCaZ-ztAs3SpW-Kp7hVwxaHilRSnOwBt_ukJ4q_M-A7OBEBH3XEeCcPA1q8lvDeWdY-/s1600/INXW8532.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0OBk_gprZcQYJNBktIuC7dkof8DTFC6OYzg8E3ssfeAweimtM6R8gLA2wl15To7HPoQQBvibOLwCaZ-ztAs3SpW-Kp7hVwxaHilRSnOwBt_ukJ4q_M-A7OBEBH3XEeCcPA1q8lvDeWdY-/s400/INXW8532.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Rainbows show up here often, and there is an easy hike to the top for a nice view</td></tr>
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</li>
<li>The <a href="http://www.mountainguides.is/day-tours/glacier-walks/from-solheimajoekull/solheimajoekull-glacier-walk/" target="_blank">Solheimajokull Glacier</a>. There are guided tours on the glacier (and you can self-hike up to the base of it)<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihRWeSQA9cXmJW2nrGNGtyyOmosJscBwWXhsgA1Z-xrzO0a7PGTY0H1HUilOVLXpFh-KAytM1yiSattviSVQlV7d9eCx49pYuy-le5tns5CxOCO-4G370RkfOz_fjpmfFgiWdTB-FbtKVE/s1600/IMG_2947.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihRWeSQA9cXmJW2nrGNGtyyOmosJscBwWXhsgA1Z-xrzO0a7PGTY0H1HUilOVLXpFh-KAytM1yiSattviSVQlV7d9eCx49pYuy-le5tns5CxOCO-4G370RkfOz_fjpmfFgiWdTB-FbtKVE/s400/IMG_2947.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The glacier in the background, about 1/2 mile hike to the base</td></tr>
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<li>The remains of a <a href="https://guidetoiceland.is/connect-with-locals/jorunnsg/the-abandoned-dc-plane-on-solheimasandur" target="_blank">DC-10 Air Force Plane</a> that <a href="http://www.dailymail.co.uk/news/article-2643794/Left-rot-The-eerie-wreckage-crashed-U-S-Navy-aircraft-abandoned-Icelandic-beach-40-years-ago.html" target="_blank">crashed-landed on a black sand beach</a>. It is a 2 mile hike (flat and easy to follow with the markers), we did it as a run. The wind is pretty wicked there so use your wind breaker even if it doesn't feel windy at the car. The parking lot has been greatly expanded in the last year or two and it is pretty heavily visited now. Most guides from 2015 or earlier make it seem hard to find, and even the Google Maps street view just shows a small driveway with a little gate at the entrance to the hike. However, you won't miss the huge new parking lot that is there now, and the hike was well traveled by other tourists. You won't be alone and won't risk getting lost.<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgz5DvHb32b5ksywu2iegXL-wgpCcrJAfhWfSMyANCjvYIqHrf_mIlW9Wb6Y5-Ye_ga8X9kBTdUcMFn8OcjfLgQ8OH85w1DrwdItwDXCr0foMNTJJRCKHyRAtYzdM4OXBypMnct_t6VL36z/s1600/IMG_0939.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgz5DvHb32b5ksywu2iegXL-wgpCcrJAfhWfSMyANCjvYIqHrf_mIlW9Wb6Y5-Ye_ga8X9kBTdUcMFn8OcjfLgQ8OH85w1DrwdItwDXCr0foMNTJJRCKHyRAtYzdM4OXBypMnct_t6VL36z/s400/IMG_0939.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Running to the plane crash</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcjBBNSQ4ek55-GhdUfqIGwVhfdb8shvbEbWEIgTepzESKxBEK40ekS1K0d5WwX3FcTXAYxeVYQTAEVW0xP-T9n0ZvdgxQvQ19XGz-wJW5ui8PxXbX2mCJjb4VMhgVhupiP4iROUL3KNFL/s1600/IMG_0916.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcjBBNSQ4ek55-GhdUfqIGwVhfdb8shvbEbWEIgTepzESKxBEK40ekS1K0d5WwX3FcTXAYxeVYQTAEVW0xP-T9n0ZvdgxQvQ19XGz-wJW5ui8PxXbX2mCJjb4VMhgVhupiP4iROUL3KNFL/s400/IMG_0916.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Victory! I shot it down! jk</td></tr>
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</li>
<li>We didn't make it further than that (so the next three pictures aren't ours, just from websites), but if you keep driving on the Ring Road you can find:</li>
<li>The <a href="https://www.expedia.com/Reynisdrangar-Vik-I-Myrdal.d6102106.Vacation-Attraction" target="_blank">Reynisdrangar rock formations</a> at Vik.<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjB6RzuOnRy2KU4EP8rdPEXOIzAKG7CbuvHHm2dvaabDOus2ZSOyFGu317-VNEaL7YxupBSOl7if4DxT9lHrrq4ajLjc8JES7_Cs7HnS_p6Cz_-QRoenJ4k4ohAK4hiLoksT9QZju754DYG/s1600/Vik-I-Myrdal-128043.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="179" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjB6RzuOnRy2KU4EP8rdPEXOIzAKG7CbuvHHm2dvaabDOus2ZSOyFGu317-VNEaL7YxupBSOl7if4DxT9lHrrq4ajLjc8JES7_Cs7HnS_p6Cz_-QRoenJ4k4ohAK4hiLoksT9QZju754DYG/s320/Vik-I-Myrdal-128043.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><br /></td></tr>
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<li>The <a href="http://www.mountainguides.is/day-tours/glacier-walks/from-skaftafell/" target="_blank">Skaftafell Glacier</a>, which is the biggest glacier on the island and has guided glacier hikes and guided ice cave tours.<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhL5UcAKEV4HYj6Pye-JkMMoJbVYS86aWY0pUJu_WxZd3yF-sJ8MGAhdmRGzfK1ex-vPAqvLQLnsz9VfVjzOSOHYw_zhcCtK7cWVNpoCPjRO-1zlxXZe8euMUHuESwn59Ln4zzNPCSYhcVB/s1600/SKF-Skaftafellsjokull-feb2012-GO.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhL5UcAKEV4HYj6Pye-JkMMoJbVYS86aWY0pUJu_WxZd3yF-sJ8MGAhdmRGzfK1ex-vPAqvLQLnsz9VfVjzOSOHYw_zhcCtK7cWVNpoCPjRO-1zlxXZe8euMUHuESwn59Ln4zzNPCSYhcVB/s320/SKF-Skaftafellsjokull-feb2012-GO.JPG" width="320" /></a></div>
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<li>The icebergs at<a href="https://en.wikipedia.org/wiki/J%C3%B6kuls%C3%A1rl%C3%B3n" target="_blank"> Jokulsarlon Lagoon</a><div class="separator" style="clear: both; text-align: center;">
<a href="https://en.wikipedia.org/wiki/J%C3%B6kuls%C3%A1rl%C3%B3n" target="_blank"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqGoj_mcZRAvcl48uFAtOvH8axmzsK3xUqy2TJDEbtAOajdw646qmWRJD_X1SETKNhJ8ERHP_dgH-Tl58gCKFzJgQqJKshWxcidrBp6YBF4LB6Oiwg2l7pTAeqKzWdliTU_ocHR-Hshj4V/s1600/Iceland-Jokulsarlon-Glacier-Lagoon+-4-X2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqGoj_mcZRAvcl48uFAtOvH8axmzsK3xUqy2TJDEbtAOajdw646qmWRJD_X1SETKNhJ8ERHP_dgH-Tl58gCKFzJgQqJKshWxcidrBp6YBF4LB6Oiwg2l7pTAeqKzWdliTU_ocHR-Hshj4V/s320/Iceland-Jokulsarlon-Glacier-Lagoon+-4-X2.jpg" width="320" /></a></div>
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</ul>
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We didn't spend too much time in Reykjavik, but the downtown was easy to park and stroll around. The city seemed larger than we though it would, and had malls, stores, and supermarkets. This is on the downtown waterfront looking across the harbor:<br />
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There are also lots of horse farms, and I enjoyed meeting a few of Icelandic horses off the Ring Road:<br />
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We can't wait to come back again, there is so much to see!<br />
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<br />Colleen Dahlemhttp://www.blogger.com/profile/14940915588033216677noreply@blogger.com0tag:blogger.com,1999:blog-5243669853628827270.post-79527005298506575182016-12-28T12:21:00.001-08:002016-12-28T12:45:13.722-08:0010 Great Races to Add to Your 2017 Race Calendar! 1. <a href="http://www.livefreeandrun.net/2013/04/race-review-cherry-blossom-ten-miler.html" target="_blank">Cherry Blossom Ten Miler</a>. April 2, 2017. Not to be missed. This race is a DC institution and self dubbed "Runner's Rite of Spring". People travel from all over the US, hoping to get perfect race conditions that line up with peak blooms! The lottery is over, but they do allow for bib transfers and that window is open Feb. 1-Feb 28, 2017. People are always selling their bibs as the race gets closer....so keep an eye out and put the word out that you are looking! <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3gqlSG3y2fBbJlFj2aX0vJdGHhiHokPTDhTtutqOeD6mZ-GTpUX2LkLJgmHmZJpe584kkoZ3Zzu0wlLEhWMkkLa4y9Ro-oWHG7vVb_4Z6tbBtFxdYotqcM5Kce4solIiyg4gZR4WYDBno/s640/blogger-image-1933355480.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3gqlSG3y2fBbJlFj2aX0vJdGHhiHokPTDhTtutqOeD6mZ-GTpUX2LkLJgmHmZJpe584kkoZ3Zzu0wlLEhWMkkLa4y9Ro-oWHG7vVb_4Z6tbBtFxdYotqcM5Kce4solIiyg4gZR4WYDBno/s640/blogger-image-1933355480.jpg" /></a></div>
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2. <a href="http://www.livefreeandrun.net/2013/11/race-review-marine-corps-marathon.html" target="_blank">Marine Corps Marathon</a>. October 22, 2017. "More Than a Race". So true. You will feel such emotion and pride for your country running this one. You will feel an amazing sense of gratitude for our service members and their families. You can't beat the amazing 26.2 mile tour of the Washington, DC area...staring at the Pentagon, running past monuments, the Potomac River and ending at the Iwo Jima Memorial. Entry for this race is also by lottery which opens on March 22. I have run this race 4 years in a row 2013, <a href="http://www.livefreeandrun.net/2014/10/race-recap-39th-marine-corps-marathon.html" target="_blank">2014</a> and 2015, 2016 and you can click on the year to read my race recap.<br />
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3. <a href="http://www.livefreeandrun.net/2014/10/race-report-navy-air-force-half-marathon.html" target="_blank">Navy Air Force Half Marathon</a> Sunday Sept. 17, 2017. This race is a great PR friendly course - mostly flat, start at the Washington Monument, through the monuments of DC and Rock Creek Park. It comes in early September at the perfect time when all your hot summer training lends to a PR on the cool race morning! It's a perfect race too because it hasn't become so popular (YET!) as it's relatively new and so there is no lottery for this one. But mark my words....it will grow every year! Register here: <a href="http://navyairforcehalfmarathon.com/">http://navyairforcehalfmarathon.com/</a> You can read my <a href="http://www.livefreeandrun.net/2014/10/race-report-navy-air-force-half-marathon.html" target="_blank">race recap from 2014 here</a>. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNQorn5DUL55V17yh17NDiO4UVYUTTm7ndktJlHLTqzgQNAVwcLSaDmF69VKpqX9YCqURLHfTwihGdiIhCmbjwVTkKouSn8RPPGR4cCg72ILZ7bs4m3hDYzSZU0QqPAwp-tM9UQTU7tO-r/s1600/blogger-image--1332030500.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNQorn5DUL55V17yh17NDiO4UVYUTTm7ndktJlHLTqzgQNAVwcLSaDmF69VKpqX9YCqURLHfTwihGdiIhCmbjwVTkKouSn8RPPGR4cCg72ILZ7bs4m3hDYzSZU0QqPAwp-tM9UQTU7tO-r/s1600/blogger-image--1332030500.jpg" width="200" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKetAcprFuX1F6hJGtzf6fHbLoQCOAt-KkJTPMJghxZ5K0A_Qw7w6TO1IJHkzdhMpFUu34FArUwrBlmhUAQOgw2GD1OGZzsrKHp0_ALA5FW6wDclJe82aitlX7gGZ6EIn7RjGY8J0i-1PK/s1600/f6fe8d_0130c4758c834deebc602c97812e3c2a_jpg_srz_240_308_75_22_0_50_1_20_0.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKetAcprFuX1F6hJGtzf6fHbLoQCOAt-KkJTPMJghxZ5K0A_Qw7w6TO1IJHkzdhMpFUu34FArUwrBlmhUAQOgw2GD1OGZzsrKHp0_ALA5FW6wDclJe82aitlX7gGZ6EIn7RjGY8J0i-1PK/s1600/f6fe8d_0130c4758c834deebc602c97812e3c2a_jpg_srz_240_308_75_22_0_50_1_20_0.jpg" width="155" /></a></div>
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4. <a href="http://www.livefreeandrun.net/2013/11/race-review-annapolis-running-classic.html" target="_blank">Annapolis Running Classic</a> November 2017 Date TBD based of the Navy Football schedule. Great race through historic Annapolis. Not flat and not a PR race, but the after party will make the 13.1 mile jaunt well worth your time. Lots of micro-brews and oysters in the party tent. They always have amazing premiums for the runners as well. You can read my <a href="http://www.livefreeandrun.net/2013/11/race-review-annapolis-running-classic.html" target="_blank">recap here of the 2013 race</a>.<br />
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5. <a href="http://www.livefreeandrun.net/2013/12/race-review-smuttynose-half-marathon.html" target="_blank">Smuttynose Half Marathon</a> October 1, 2017. Great fall seacoast course and a great medal with the Smuttynose Harbor Seal on the medal! The beachfront after-party in true New England style is fantastic as well. Lobster rolls, clam chowder, and Smuttynose Beer! You can <a href="http://www.livefreeandrun.net/2013/12/race-review-smuttynose-half-marathon.html" target="_blank">read that recap here</a> of the 2013 race. I can't wait to make it up north for this one again one day! <br />
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6. <a href="http://www.cgiracing.com/theloverun/" target="_blank">Love Run Philly Half Marathon</a>. March 26, 2017. Was so fun to run past the rocky steps and run past all the flags that line the Ben Franklin parkway! <br />
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7. <a href="http://www.oldporthalfmarathon.com/" target="_blank">Shipyard Old Port Half Marathon</a> and Lobster Bake. Portland, ME July 8th, 2017. Race field capped at 4,500 to keep it small. Coastal course with Shipyard beer to refresh you at the finish. It's only $60 until 12/31/16 and save 10% by registering through this link: <span style="color: #1155cc; font-family: "Arial",sans-serif; font-size: 10.0pt;"><a data-saferedirecturl="https://www.google.com/url?hl=en&q=https://racewire.com/register.php?id%3D6871%26promo%3DMRTT2017&source=gmail&ust=1483044088181000&usg=AFQjCNHEg-PajLlabarqA3jafxcTEOSE0Q" href="https://racewire.com/register.php?id=6871&promo=MRTT2017" target="_blank"><span style="color: #1155cc;">https://racewire.com/register.</span><wbr></wbr>php?id=6871&promo=MRTT2017</a></span><br />
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8. <a href="http://www.armytenmiler.com/" target="_blank">Army Ten Miler</a>. October 8, 2017. A great racing distance, the 10 miler and supports a great cause. This is also a very popular race and sells out very quickly so you have to stay on top of registration when it opens on May 24, 2017. <br />
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9. <a href="https://www.runrevel.com/rmc" target="_blank">Revel Mt. Charleston Marathon</a>. April 29, 2017. Downhill, speedy marathon starting in the mountains outside of Las Vegas. Finishes in Las Vegas where I plan to celebrate and recover....racecation! $105 with a $5 facebook discount. Plus select join a team and join "Team Nuun" for an extra $5 off. Free photos and finishers video. They also have the most liberal deferment policy I've seen of any race. <br />
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10. <a href="http://www.seawheeze.com/run/about.html" target="_blank">Lululemon SeaWheeze Half Marathon</a>. August 2017 This race is already sold out for this summer and word on the street is that they WILL allow bib transfers this year. If you don't get a bib, you can still attend the Sunset Festival attached to the race as tickets can be purchased separately if you aren't running. A great waterfront course in Vancouver plus sunset yoga festival and concert. You can read <a href="http://www.livefreeandrun.net/2015/08/race-recap-seawheeze-half-marathon-2015.html" target="_blank">my recap of the 2015 race here</a>. If you did get in for 2017, I am super jealous of course, but as always want you to have the time of your life! Check out the <a href="http://www.livefreeandrun.net/2015/08/a-seawheezers-guide-to-making-most-of.html" target="_blank">guide </a>I put together to help you make the most of your trip! <br />
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11. Thinking Ahead to 2018! January 2018, plan a trip to Florida for the Clearwater Distance Festival! A beautiful course with great ocean views. You can <a href="http://www.livefreeandrun.net/2015/03/race-review-clearwater-halfathon.html" target="_blank">read my recap here</a>. A fantastic beach destination race but not for PRs as you will cross 2 bridges twice each. Great post race festival with unlimited pasta and beer.<br />
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<b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><br />Colleen Dahlemhttp://www.blogger.com/profile/14940915588033216677noreply@blogger.com0tag:blogger.com,1999:blog-5243669853628827270.post-71275459388825147632016-12-28T11:27:00.001-08:002016-12-28T11:41:27.676-08:00Product Review: Mizuno Breath Thermo Cold Weather Gear<img src="http://www.findyourinfluence.com/trackrun.aspx?tcode=MTU2OTgtQnJlYXRoVGhlcm1vLTY2MDQtQy0x" style="margin: 0px; padding: 0px;" />It's no secret I love to run in the winter. I don't let the cold weather stop me from my 5am runs. I prefer to get bundled up and head out in 20 degree darkness than jump on the treadmill if I have a choice. The key to being successful and maintaining my training over the winter, is the right gear.<br />
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Enter the new <a href="http://www.mizunousa.com/running/breath-thermo" target="_blank">Mizuno Breath Thermo line</a> meant to keep you warm on winter runs due to it's heat generating technology that uses your body's moisture to generate heat. <br />
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I tested out the <a href="http://www.mizunousa.com/Running/Products/BT-BASE-LAYER-WOM" target="_blank">Base Layer Crew</a> and I was very happy with it. Not only was it comfortable, but it kept me at just the right temperature on my 40 degree run. I also am really happy with the style. It is a bit longer in the back and fits just right. I will mention Mizuno does run small, so I normally wear an XS in most brands but I wore a Small in Mizuno. I really like the blue and orange design as well. <br />
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<img border="0" class="bloggoimg" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-Vi_-ce1AmRDUwwLPAQP8CrkNCqY2yTtX8DfuU3R9L-FB7QU_j891Je2Tn2wG0f6AVYAjXe6oOzdQuksbXnedjYC26IqSbEUWIfHEjQi7-3ndhOXlsTugdts6xBanEE9USuKZEComDnxV/I/photo_488545.jpg" /></div>
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<img border="0" class="bloggoimg" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhD4ZAfAh0JFRPq4yj3_ii168HJGyrrzmNKt06-jBv0KKvk14HfbMputzBY-ScA6lBJi-4XqbZi9PbrpalsOPcfZIX5l54gwDaFPMgn32e3XFvGb-xvw4ubbLbmwcfj3toWEItq8nl5O2Va/I/photo_255867.jpg" /></div>
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<img border="0" class="bloggoimg" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhV272JalFiIV4_nfrnIgRIO1y_UhFubTG88hc9zk9uZbbVjcEikLB0TUPyr6sp4CygRUo4ZlvdMooNqozH-QYB553-cMYw2ZD8o2SMmXgwz2q7hohpTZRtUP4ReWg7x4E_3xh01CLaxL6d/I/photo_20193.jpg" /></div>
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The <a href="http://www.mizunousa.com/Running/Products/BT-WARMALITE-GLOVE" target="_blank">Mizuno Breath Thermo Warmalite gloves</a> kept my hands very warm. I actually got too warm and a bit sweaty mid run and I took them off. They offer reflective detailing and a storage pocket on top of the hand that could hold a key. <br />
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<img border="0" class="bloggoimg" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCrQsXL6OIszZ4C_pI740KWTQwizjD_7bOAuwSWpOlyEbIlToGwqcVmMr1A25_kko-uJjcbxhvUFYipOYt7HRUI9oDGvYgdv69XakydvaBCNeJdstNHSjggDYui3V8nV1EMFSKFxR0NGrz/I/photo_715982.jpg" /></div>
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I have been really happy with Mizuno products lately. I am normally a huge lululemon and Nike devotee but Mizuno can give them a run for their money! <br />
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<br />Colleen Dahlemhttp://www.blogger.com/profile/14940915588033216677noreply@blogger.com0tag:blogger.com,1999:blog-5243669853628827270.post-5125960717374015942016-12-23T07:25:00.001-08:002016-12-23T10:09:40.274-08:00Product Review: The Mizuno WaveRider 20 Running Shoe<img src="http://www.findyourinfluence.com/trackrun.aspx?tcode=MTU2OTgtV2F2ZVJpZGVyLTY1OTctQy0x" style="margin: 0px; padding: 0px;" /><img src="http://www.findyourinfluence.com/trackrun.aspx?tcode=MTU2OTgtV2F2ZVJpZGVyLTY1OTctQw" style="margin: 0px; padding: 0px;" /><br />
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Nike has changed their Lunarglide with the recent models and not to my liking. The Lunarglide is technically a stability shoe but it was also such light stability that it was basically a neutral shoe. The newer versions now have way too much stability.....so I am in the market for a new shoe. Runners know that changing shoes is no easy task! Have to test new models, take them for runs to see how they work for us....who's got time for that?<br />
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Mizuno contacted me to send me a pair of the new <a href="http://www.mizunousa.com/Running/Products/WAVE-RIDER-20-WOMENS" target="_blank">Mizuno WaveRider 20s</a> and I was happy to test them out since I was in the market anyway. Perfect timing!<br />
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I have taken them out on a 6 miler on the road and worn them during a track workout so far. <br />
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Here are my thoughts:<br />
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<img border="0" class="bloggoimg" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgatLDY-kyRFzt14h-j2Di0PQqOsEAGtKQy-Uth1EMPEIbZvdMxLtuHyhP2Sywta_EmQxN6AZ9bHv8MA60lEYqPXbRzIZNn00v0qEX5Lg2Lj0cxjy_j7bL0xLwQ9e7W-Q6sfrqTSIauOgfX/I/photo_82238.jpg" /><br />
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<strong>Look:</strong> I do like the way they look. They are pretty sharp with clean lines and a bright blue color. Not to mention the box that they came in was beautiful!<br />
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<strong>Fit:</strong> They are slightly more narrow and fit smaller than my Lunarglides, so it is worth noting that you may have to go up a half size in Mizuno to get a fit that you are used to. I normally wear a 6.5 but those were too tight and I had to exchange them for the 7. <br />
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<strong>Feel:</strong> They definitely gave me a nice neutral ride with a good amount of cushion. The cushion is a stiff cushion, not a pillowy feel, but I liked that I could feel the road. They definitely felt responsive.<br />
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<img border="0" class="bloggoimg" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOWkFv1yHHgldjiZcNYZmt_tHDKcEoXwZ57_tI71voKyhhAZIQmkSOhw5HbkZBKw8KrjfmEqN_UBG8PhHYwpHlnMF7xDt8V4GfKxfcqwfvRo8hYfCBA7YjUajqyf_ABWZs5uit2AeDvSjv/I/photo_116856.jpg" /><br />
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<strong>Overall, if you are in the market for a new shoe- I would try the </strong><a href="http://www.mizunousa.com/Running/Products/WAVE-RIDER-20-WOMENS" target="_blank"><strong>Mizuno WaveRider 20</strong></a><strong>. They are definitely a part of my shoe rotation now and will get a lot of miles this marathon cycle.</strong> </div>
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Colleen Dahlemhttp://www.blogger.com/profile/14940915588033216677noreply@blogger.com0tag:blogger.com,1999:blog-5243669853628827270.post-64411527367001493112016-11-07T12:49:00.001-08:002016-11-07T13:11:39.551-08:00#OwnTheRun with GoreTexI am so happy to have been sent the <a href="http://www.saucony.com/en/ride-9-gtx/24990W.html?dwvar_24990W_color=S10327-1" target="_blank">Women's Saucony Ride 9 GTX</a> shoe to try out! When I was contacted I was so thrilled as I was about to head to a Ragnar Trail Relay that would get soaked by Hurricane Matthew. Unfortunately, the shoes arrived after I had already boarded my flight. Major bummer as the GoreTex liner would have been a game changer!<br />
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<a href="http://www.saucony.com/en/ride-9-gtx/24990W.html?dwvar_24990W_color=S10327-1" target="_blank">Women's Saucony Ride 9 GTX</a> is a neutral shoe with great cushioning and traction for the trail. I am very excited for the GoreTex feature....wet feet are the worst on a run! It has been super dry here in DC and it has not rained since I got them! I have not been able to test out their waterproof-ness on a run yet but will be sure to update this post as soon as I can take them for a spin in the rain! I am running a spring marathon again so lots of training will occur during the winter splashing through snow melt. GoreTex brand is all about weather not being an excuse and encouraging runners to #owntherun no matter the weather.<br />
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<b>Now the GOOD STUFF....</b></h4>
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Goretex is celebrating their new shoe collaboration with Saucony, Brooks and Asics by giving away a <b><i>head to toe Gore-Tex outfit</i></b>: shoes, shorts, running pants, jacket, and headphones! You can enter here:<br />
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http://www.gore-tex.com/owntherun<br />
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I know each of you #OwnTheRun in your own way- so tell GoreTex how and win! Colleen Dahlemhttp://www.blogger.com/profile/14940915588033216677noreply@blogger.com0tag:blogger.com,1999:blog-5243669853628827270.post-26354582670162800782016-10-24T09:04:00.001-07:002016-11-06T14:59:56.578-08:00Race Recap: Dogfish Head Dash 8k<span style="color: #454545; font-family: "uictfonttextstylebody"; text-decoration: -webkit-letterpress;">Dogfish Head Dash</span><br>
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Registration: sells out in minutes. Last year registration opened on April 1, so keep your eyes peeled to their Facebook page! <br>
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Location: the Dogfish Head Brewery in Milton, DE. <br>
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Course: the course was nothing spectacular but was a five mile loop around the surrounding neighborhoods and town. It's a large race so there was a good amount of crowd support and distraction with all the costumed racers! The real joy was the finish line! <div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-xp0TPed12ApapSaApEHTy_Oiie_y1Pm3wFyvXO8oR0kxTMkEh0EVItBRjDyulR9kGl3VRNZEvsVJV78c2XQ_kQCuDazs-Dcj8h-J3YGTv3vIA180TMD5fCQrNxrgayPBrxU3sqedlnU6/s640/blogger-image-583921736.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-xp0TPed12ApapSaApEHTy_Oiie_y1Pm3wFyvXO8oR0kxTMkEh0EVItBRjDyulR9kGl3VRNZEvsVJV78c2XQ_kQCuDazs-Dcj8h-J3YGTv3vIA180TMD5fCQrNxrgayPBrxU3sqedlnU6/s640/blogger-image-583921736.jpg"></a></div><br>
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Finish Party: this is where the fun happens! Each racer gets FOUR Dogfish Head brews. Amazing! Great food at the finish such as fresh bagels, a yogurt and granola bar, fruit, drinks, etc. There were also a number of food trucks- even one serving apple cider donuts! <div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMzcUGlGOdqOUr68cYaGZF7XDpVVLDSDYgHt0Kfzg-Tn9R_3Y2wpZQ2A-Q4TZhBPCzM6quhGArexQVWNMe77DWEqgRUKpzU6x-EwJx80b2MMnPjkzfgPS82y2vBLIUOZ7clt2-Aw5jlthU/s640/blogger-image-1592010947.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMzcUGlGOdqOUr68cYaGZF7XDpVVLDSDYgHt0Kfzg-Tn9R_3Y2wpZQ2A-Q4TZhBPCzM6quhGArexQVWNMe77DWEqgRUKpzU6x-EwJx80b2MMnPjkzfgPS82y2vBLIUOZ7clt2-Aw5jlthU/s640/blogger-image-1592010947.jpg"></a></div><br>
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Lodging: hotels book up quickly and hot fairly expensive even with the off season. A friend was able to rent one of the town homes at the brewery for $100 a night on air bnb which is a great deal! With the late start of the race (9am) we made it a day trip from DC. <br>
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This was a great race and I hope I get in every year! In addition to the fun after party that you earn after running a fast 5 miles, the race was able to donate $100,000 to the Nature Conservancy. That is AWESOME in my book. Plus I love any excuse to head to Rehoboth, DE! <div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBl42fNgLkeXj922J-B8ri75Y81bidPjRNq9CM9tFfmkKVWQesuMU9UvU1hER832O_XVKRz09eHBQrHUbEbrwAaamsPf3NJ98SFi68TGrw1eGzyiDZ3-sA0-GBsS7r5Yy7ZQy5IYzpDicy/s640/blogger-image-50536223.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBl42fNgLkeXj922J-B8ri75Y81bidPjRNq9CM9tFfmkKVWQesuMU9UvU1hER832O_XVKRz09eHBQrHUbEbrwAaamsPf3NJ98SFi68TGrw1eGzyiDZ3-sA0-GBsS7r5Yy7ZQy5IYzpDicy/s640/blogger-image-50536223.jpg"></a></div></div>
Colleen Dahlemhttp://www.blogger.com/profile/14940915588033216677noreply@blogger.com1tag:blogger.com,1999:blog-5243669853628827270.post-6450533759612829592016-07-29T11:02:00.003-07:002016-07-29T11:02:37.546-07:00Giveaway: Two Entries to a Zooma Run Event (For You and A Friend!)<iframe allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/TGiFGw0kVkY" width="560"></iframe><br />
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">I am giving away TWO entries to a remaining Zooma Run </span><br />
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">event for 2016! One for you and one for a friend! The codes</span><br />
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">can be used for the <span style="background-color: white; color: #1d2129; line-height: 19.32px;">all new Cape Cod fitness weekend (9/24) </span></span><br />
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><span style="background-color: white; color: #1d2129; line-height: 19.32px;">and the Florida race (10/22). Make a girl's weekend out of it!</span></span><br />
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<tr><td class="tr-caption" style="text-align: center;">Yoga on the Beach? Yes, Please! </td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Ritz Carlton Amelia Island is the Host for the Event! Beachfront!</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">This looks like an ideal place to relax post-race!</td></tr>
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<span style="background-color: white; color: #1d2129; font-family: "helvetica" , "arial" , sans-serif; font-size: x-large; line-height: 19.32px;"><span style="line-height: 19.32px;">Enter below and good luck!</span></span></div>
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<a class="rcptr" data-raflid="a583dffb19" data-template="" data-theme="classic" href="http://www.rafflecopter.com/rafl/display/a583dffb19/" id="rcwidget_mpmllrrz" rel="nofollow">a Rafflecopter giveaway</a></span>
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Colleen Dahlemhttp://www.blogger.com/profile/14940915588033216677noreply@blogger.com13tag:blogger.com,1999:blog-5243669853628827270.post-39945136587166858332016-07-29T05:53:00.000-07:002016-07-29T05:53:31.337-07:00Women's Health Magazine Run 10 Feed 10<div>
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<span style="font-size: large;">I am once again participating in the fight against domestic hunger with Women's Health Magazine and the Run 10 Feed 10!</span></div>
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About RUN 10 FEED 10</h1>
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Right now, 49 million Americans are going hungry—they don't know when they will get their next meal. The reality is there IS enough food in the world today for everyone to get the nourishment they need for a healthy and productive life.</div>
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HUNGER IS THE WORLD’S MOST SOLVABLE PROBLEM.</h2>
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It's something we can do something about. Together, we can make a huge impact in a very simple way. All you have to do is RUN!</div>
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This fall, Women’s Health will once again host our run with a mission. Run a 10K with us, and you will instantly provide 10 meals for those going hungry in your local and surrounding neighborhoods. You can join us by racing in New York City, Chicago or San Francisco, or you can join us at Fun Runs nationwide. If you don't live in one of our host cities - you can still participate! Sign up to run your own 10K or start a team and host your own RUN 10 FEED 10 run. The money from your registration and fundraising efforts will go to those metropolitan areas nearest to you.</div>
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<b>There are a few options to participate:</b></div>
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<b>1.) Race in cities such as NYC, San Fran, Chicago and Denver.</b> You can read about my awesome experience attending the NYC race here: <a href="http://www.livefreeandrun.net/2014/11/race-report-women-health-run-10-feed-10.html" target="_blank">NYC Run 10 Feed 10 Race Report</a><br />
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<b>2.) Fun Run</b><br />
Race and Fun Run dates and locations now available: hold the dates in your market! The schedule for<br />
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Flagship events and Fun Runs is as follows:<br />
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9/8 – Chicago<br />
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9/10 – Atlanta<br />
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9/11 – DC<br />
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9/18 – NYC<br />
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9/24 – Boston<br />
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10/1 – Los Angeles<br />
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10/2 – Detroit<br />
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10/22 – Austin<br />
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10/29 – San Francisco<br />
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<b>3.) Run Your Own</b></div>
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To Sign-up: Click here (Run10Feed10.com) and go to Register Now, then scroll down to RUN YOUR OWN. Then select JOIN A TEAM or CREATE A TEAM, select RUN YOUR OWN 5K. You’ll start the registration process and then will again select CREATE A TEAM or JOIN EXISTING TEAM and search for your team. Finish registration using discount code WHDAHLEM.</div>
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<b>4.) Donate</b>: If you don't want to run you can still help the cause through a donation! My goal is reach a minimum of $50 so any little bit helps! https://www.crowdrise.com/womens-health-action-hero-colleen-dahlem/fundraiser/colleendahlem<br />
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Please consider joining me! <strong><u>You can save $5 OFF any city's registration or 10% off the Run Your Own Option by using code: WHDAHLEM.</u></strong> Do something good for yourself and for your community. As a teacher, I know that hunger affects more than just bellies, it affects a child's ability to learn. Let's #dogood together! All of the money raised goes to the <a href="http://www.thefeedfoundation.org/" style="color: #aa0033; text-decoration: none;" target="_blank">Feed Foundation</a>. </div>
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You not only will be raising money to feed the hungry in your local community, but you will cross the finish line with a sense of pride, accomplishment and some great SWAG. Check out the Feed 10 bag. I love mine and use it all the time! </div>
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Colleen Dahlemhttp://www.blogger.com/profile/14940915588033216677noreply@blogger.com16tag:blogger.com,1999:blog-5243669853628827270.post-48346112830338654042016-06-13T10:06:00.001-07:002016-06-13T16:14:42.186-07:00Race Recap: Revel Rockies Marathon<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">I DNF'd and it was the scariest race experience of my life. </span><div><span style="-webkit-text-size-adjust: auto;"><br></span></div><div><span style="-webkit-text-size-adjust: auto;">I chose to run Revel Rockies after having run Revel Mt Charleston five weeks prior and getting so darn close to that BQ time I could taste it. I figured this would be a good course since it was so similar and hopefully my muscle memory would be there. Revel Rockies starts at 10,500ft above sea level. I didn't think the altitude would be a factor as Mt Charleston started at 7,000ft and I didn't notice it. <div class="separator" style="clear: both;"><br></div></span><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">I flew to Denver Saturday morning and was picked up by fellow Nuun team mate, Cody. We went from the airport to the expo. We both missed our BQ times at marathons within the last five weeks and were both out for redemption (mine by 1 min 12 secs officially). I felt ready to run another knowing exactly where to cut the time even with the same run effort. I had a plan. I was nervous but I believed in myself. I had mostly rested since the last marathon and despite a bout of tonsilititis during the in between period, I felt like that BQ plus a 2 min buffer was in reach. <div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsjULsT2b2JcGPJB0N3yJeNWkW8YHpS8kL7cVGzCBpKWWsOmHmmOmHiTPaoTNwf3gIFyA2xG3Ukvuqib240gAoBccSmnChXItbksqbYKecx6JR0lGn1-hqvaN9R97g545yN8AqDPuaqYPW/s640/blogger-image-214941041.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsjULsT2b2JcGPJB0N3yJeNWkW8YHpS8kL7cVGzCBpKWWsOmHmmOmHiTPaoTNwf3gIFyA2xG3Ukvuqib240gAoBccSmnChXItbksqbYKecx6JR0lGn1-hqvaN9R97g545yN8AqDPuaqYPW/s640/blogger-image-214941041.jpg"></a></div><br>We had lunch in Golden, CO after the expo and I drank lots of water. I started to worry about the heat. It was 94 on Saturday. Cody informed me last weekend had not been nearly as hot. We then rested for the afternoon, made a pasta dinner and went to bed by 7pm. </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">The alarm went off at 2:30am. We ate a breakfast of oatmeal and a peanut butter English muffin plus a Nuun and coffee. We hit the road at 3am headed to the bus pick up. Being a point to point, the busses take us up the mountain to the start line. On the bus I drank half my bottle of Nuun and half of a banana. </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieRnK0D4pm6tK7F5pLaolDadnKWbTPE_au-wbNvQuskSCPY6RtoROe85EM0lkMwLSJVMGXp7eZ4IGdGLUdO6By37VtDrb2zB5rNNvgyC4NPspIYTfHZK0Kt4wsFZXEqh6qLMCnWw9m4GyW/s640/blogger-image--15937400.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieRnK0D4pm6tK7F5pLaolDadnKWbTPE_au-wbNvQuskSCPY6RtoROe85EM0lkMwLSJVMGXp7eZ4IGdGLUdO6By37VtDrb2zB5rNNvgyC4NPspIYTfHZK0Kt4wsFZXEqh6qLMCnWw9m4GyW/s640/blogger-image--15937400.jpg"></a></div>I drank more while we waited at the top to start and finished my Nuun before checking my bag. We hit the bathrooms in which the lines were a little crazy due to space restrictions being right on the edge of the mountain. Then we shed our Mylar blankets. It was almost warm enough to not need them. </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">We headed to the start and I talked to many runners all trying to BQ. I wished them luck and told them I'd check on them after in the results to make sure they got it! And one of the girls didn't- I found her after- next time Kelsey! And when I checked the results Kim (aka Chowder) did with a 5 min buffer to spare! </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">The views were incredible! We came around one turn early in the course and you could almost hear jaws drop. Evergreens, rushing water from snow melt....it was amazing! </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">I started strong and happy with the 3:35 pace group. I lost them about mile 5. I stayed ahead of the 3:40 group until about mile 12 and they passed me. I started to realize my dream was dying. My batteries were draining and my stomach was starting to turn on me. I had to stop to use the porta potty and 3:45 passed me. I had dirrehea a total of four times and one time couldn't even make it to porta. Around mile 20 I was walking with an older gentleman and he said "all right lets run now" and I responded, "I can't, I think I'm going to poop my pants". And I had to just pull over side of road with no privacy cover- not a finest moment. At this point any time I tried to run again, my stomach fought back. I think the altitude affected my supply of oxygenated blood and then what I did have went to my extremities and not to my stomach. So I wasn't digesting any of my gels. Then they all just came out in the porta potty 😖Stomach hurt so much I stopped taking gels or any Gatorade but guzzled water. My hands bloated and went numb at mile 21 (which I later learned is a dehydration sign) so I walked to 23 with them over my head trying to alleviate the situation. Then I started to get dizzy and decided I needed to find medical bc if I collapse out here in the hot sun with the winding mountain roads no one will find me for a while. I was having lower back pain on my right side only and other runners were telling me it was just from running so far but I knew my body and knew that wasn't it....I feared my kidneys. I stopped at medical at 23.5 and As I was trying to tell them what was wrong my hands locked up and I couldn't move my fingers! It's like they were paralyzed....another symptom of my level of dehydration. I started hyper ventaliating. They wanted me to get electrolytes right away but I couldn't hold the cup since my fingers wouldn't move so they had to pour down my throat. They put a finger pulse monitor on me and my heart rate was very high. Once I could finally breathe I asked about the pain and they said kidneys, possible start of a kidney infection. I said I'm not finishing this thing. Not worth it!<br><br>I had to wait to get cleared by medical then wait for the SAG wagon. Then the SAG had to go all the way around the back of the course. While this was happening, time just kept ticking. I was worried about Cody who I knew was waiting and wondering and worrying. Medical asked if I wanted to call him but I didn't have his number memorized. It's in my phone but I didn't run with it. Then I thought of calling Jim because I knew he was worrying with the tracking. Medical realized their phones didn't have service anyway. </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">I didn't finish but unfortunately the results say I did due to getting picked up by the sensor when I went to go get my bag around the 5:20 mark. I found Cody and his friend Dave who were very relieved and worried. Dave went to go get my bag for me while Cody and I waited- super hero! </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Cody and I chatted and we both experienced very similar digestive issues and rough races....We think due to the heat. We said goodbye to Dave and headed to board the shuttles back to our car. </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcOWqsGv-Gin0QwfDzdk1sp0_kI6f6BhArwrAdvhllozYLaOTRnQUeqyzRCdbgUyh0QcGNjKmmDBKr-Zqk7r62rHK_wpIcGof4rYYx8GWDLrf6SAUdZnr1KmPt_NBf29yPd2jngIrjM2LY/s640/blogger-image-691101918.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcOWqsGv-Gin0QwfDzdk1sp0_kI6f6BhArwrAdvhllozYLaOTRnQUeqyzRCdbgUyh0QcGNjKmmDBKr-Zqk7r62rHK_wpIcGof4rYYx8GWDLrf6SAUdZnr1KmPt_NBf29yPd2jngIrjM2LY/s640/blogger-image-691101918.jpg"></a></div>Revel still said I could accept a medal but I didn't initially. Then Cody told me to get back in there and get it. If nothing else as a reminder of the experience, so I went back and got it. I probably won't hang it with my other medals, but I will save it as a reminder of hopefully my only DNF. </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi02rfs0L7ji8939m42gnXItP3NcA5Z48y5xmtlmeYg5lJ_Oy2TWHIOvCYzsnyp8lJhpUo0v6argzJ-7j-_HtOv6UbDPr5_nHRskyusvtiIRjKY1IEIfnxTeCD5DOpW-mLsfHoMTiVR_bqP/s640/blogger-image--992737622.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi02rfs0L7ji8939m42gnXItP3NcA5Z48y5xmtlmeYg5lJ_Oy2TWHIOvCYzsnyp8lJhpUo0v6argzJ-7j-_HtOv6UbDPr5_nHRskyusvtiIRjKY1IEIfnxTeCD5DOpW-mLsfHoMTiVR_bqP/s640/blogger-image--992737622.jpg"></a></div><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">I am sad that I really wanted this to work out but conditions weren't on my side. But there will be other races....hopefully many other races. At the airport on my return trip I sat next to a couple at lunch that had each completed 100 marathons! So this unlucky 7 is perhaps just a drop In the bucket. I've completed 4 marathons in 8 months and that in its self is tough. It was not worth pushing my body just to finish the last 2.7 miles....no matter how much I wanted to. </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Time to regroup, plan and conquer! </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div></div>Colleen Dahlemhttp://www.blogger.com/profile/14940915588033216677noreply@blogger.com9tag:blogger.com,1999:blog-5243669853628827270.post-52389532505021398502016-06-06T17:51:00.000-07:002016-06-06T17:54:42.099-07:00Product Review: TomTom Spark Cardio + Music GPS Fitness Watch<div class="separator" style="clear: both;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7iIyLtleTLmxP7ReXns6O7iHBLjZfBkJfqqzPlRqPOSI38kyuw_RVE59DTKrdGdccBZE_KkyEmW9d6hlFhzQh8jOarWpqWrRLXwygc3h6iMlZHpe6cIQZGQKZPmL2fvr0myZaSSi5mYDb/s640/blogger-image-710029562.jpg" imageanchor="1" style="background-color: rgba(255, 255, 255, 0); clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7iIyLtleTLmxP7ReXns6O7iHBLjZfBkJfqqzPlRqPOSI38kyuw_RVE59DTKrdGdccBZE_KkyEmW9d6hlFhzQh8jOarWpqWrRLXwygc3h6iMlZHpe6cIQZGQKZPmL2fvr0myZaSSi5mYDb/s320/blogger-image-710029562.jpg" width="292" /></a><span style="background-color: white; color: #222222;"><span style="font-size: large;"><span style="font-family: "arial" , sans-serif;">I</span><span style="font-family: "georgia" , "times new roman" , serif;"> was sent the new T<a href="https://www.tomtom.com/en_us/sports/fitness-watches/gps-watch-music-cardio-spark/sky-captain-scuba-blue-large/" target="_blank">omTom Spark Cardio + Music GPS Fitness Watch</a> to test out as part of the Women's Health Magazine Action Hero program. The unique thing about the watch is it has a music feature, unlike many fitness trackers. The music really stood out to me because I always used to love running with music, but just couldn't get myself to run with my bulky Iphone any longer! Now my music is in the watch (it holds 500 songs), and nothing extra to carry. </span></span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPuBvdXO_LXq2rgIFyYiuyAX_QOL8g-kfkE8rsU8H84qPwIRPR-kABaqg_uKlTh6ri1Pvtrw4Vk4QYw_8tFZCS5uqe7LoNtFBwcLGZa6khyphenhyphen7pK5UeWhl3X0zTOG3RE2D8ANemKRZ9G8fNG/s640/blogger-image--1620774923.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="font-family: "georgia" , "times new roman" , serif;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPuBvdXO_LXq2rgIFyYiuyAX_QOL8g-kfkE8rsU8H84qPwIRPR-kABaqg_uKlTh6ri1Pvtrw4Vk4QYw_8tFZCS5uqe7LoNtFBwcLGZa6khyphenhyphen7pK5UeWhl3X0zTOG3RE2D8ANemKRZ9G8fNG/s400/blogger-image--1620774923.jpg" width="300" /></span></a><span style="background-color: white; color: #222222;"><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">One other neat feature that I am still playing around with and can't comment too much on just yet it the heart rate monitor. I am interested in heart rate for certain workouts and I could never get my chest strap to get an accurate read. My garmin chest strap worked for my husband but not for me. I am hoping I will have better luck on my wrist. </span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">And lastly, the headphones are bluetooth enabled so no more annoying cords.</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">I want to thank TomTomUSA and Women's Health Magazine for this great watch. I am looking forward to playing around with it some more! </span></div>
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<br />Colleen Dahlemhttp://www.blogger.com/profile/14940915588033216677noreply@blogger.com1tag:blogger.com,1999:blog-5243669853628827270.post-17067220250621970512016-05-23T14:24:00.000-07:002016-05-23T16:39:10.796-07:00Race Recap: Revel Mt. Charleston Marathon<div class="separator" style="clear: both;">
We found this race back in January when I decided I wanted to go to Boston 2017 after my hubby didn't go this year saying he'd save money and we'd run together next year. Problem was I needed to qualify! I trained hard all winter knowing this would be my BQ attempt to qualify for Boston 2017. We flew out to Las Vegas arriving after midnight on Weds night. We spent Thursday exploring Zion National Park (that post here) and Friday was for relaxing and visiting the expo. We met up with my friend George who was on my Ragnar team at Wasatch Back last summer. Jim, George and I are all Team Nuun athletes. We Run Social also hosted a meet up at the expo and it was fun to meet other runners. </div>
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After the expo, we went home to rest and ate a very late pasta dinner and straight to bed for our super early 3am wake up call. We got up, dressed and I had two instant oatmeal packets and some coffee. Then we made the long journey across the city of Las Vegas to get the busses. We parked and walked the short walk to the busses which was very well organized. I texted George and we coordinated to get on the same bus and we all sat together. I was expecting school busses, but these were nice coach busses which bathrooms- which was a HUGE plus. I definitely took advantage of that a few times of the ride to the start. Pre race nerves always get me.....</div>
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The busses dropped us off at the start area and it was cold! We used our space blankets to keep our legs warm and kept our throw away layers on as long as possible. </div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDeCazEzT1PkrnUePuf_lrX2lYkqYIKU3O0NTZ-Y8ANBnsP4poOuW-EYtz9_xB_PNpnVlaVcfyNTjGqkO-v7-8QMytYRAsn1kmVkJzZywMrIwf7aqpY4cwuFOoqvPrJ3-DaDl4mfHMAIoJ/s640/blogger-image--1189393930.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDeCazEzT1PkrnUePuf_lrX2lYkqYIKU3O0NTZ-Y8ANBnsP4poOuW-EYtz9_xB_PNpnVlaVcfyNTjGqkO-v7-8QMytYRAsn1kmVkJzZywMrIwf7aqpY4cwuFOoqvPrJ3-DaDl4mfHMAIoJ/s320/blogger-image--1189393930.jpg" width="214"></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Trying to stay warm at the start </td></tr>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNnxg_jENDRNUmBWTT0OrgmYpyER9c78XE7x_ASy8qJp-lPhj2r3JWWOXKe7DFKrpNg7reLmsp8lRqkyL78l5kRgH8htyLriYqstnqrZTHxiSiFjGwKHY_49dU4aSkz17lDL1UUvz8a3Cz/s640/blogger-image-1217587461.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgq19nBBGvcX1l59EH8-UvWDShnH8joaFU4o1MeeKCeXUDj2BXP9x24OuUbWcYuhyphenhyphenGLv8B-EW4yvzSvjF1Jmya2_K6fIQix0jLJC-zhpHXE2T8H-NaqfyBwFC9Gnmf-DWXkptNtlk08PTsH/s640/blogger-image--786881083.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgq19nBBGvcX1l59EH8-UvWDShnH8joaFU4o1MeeKCeXUDj2BXP9x24OuUbWcYuhyphenhyphenGLv8B-EW4yvzSvjF1Jmya2_K6fIQix0jLJC-zhpHXE2T8H-NaqfyBwFC9Gnmf-DWXkptNtlk08PTsH/s400/blogger-image--786881083.jpg" width="400"></a></div>
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We had gotten there early and had some time to kill so we awed at the scenery and goofed off a bit. Of course another trip to the porta pottie was in order and then it was time to line up in the starting corral. I looked and looked but could not find the 3:35 or 3:40 pacer that the website said they would have. I chatted with some runners near me who were also looking for that pacer and realized I was probably in the right spot. </div>
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<tr><td class="tr-caption" style="text-align: center;">Snowing!</td></tr>
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As soon as the race started, we headed up a hill and due to the elevation you could hear everyone struggling to breathe! Once we crested the hill and started to head down, I felt much better! Shortly after the start, it also started to snow on us! I was glad I had my toss away layers and the gloves and hat that the race provided us at the expo. <br>
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I passed a bathroom at mile 5ish and just decided to go. I figured I might as well. I took my gel at mile 6 as I brought 4 gels with me and decided to take one every 6 miles. When I get to water stops, I slow down and walk through them because I really can't drink from those little cups while on the run. <br>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIhX0Jl13VB9EDnIjnW6uTtIGkqrNAaontyD4dlVjJCaK8GId-ZXLTtnZ4FpKroAfWbhNi8wEIfpfzMWHc92gJxI9uk2Yjwp7x-hdvv8YGCg2cjw_HAf0qCbvvHhWDVL6-zuVKdYFr68lZ/s640/blogger-image-1414172242.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIhX0Jl13VB9EDnIjnW6uTtIGkqrNAaontyD4dlVjJCaK8GId-ZXLTtnZ4FpKroAfWbhNi8wEIfpfzMWHc92gJxI9uk2Yjwp7x-hdvv8YGCg2cjw_HAf0qCbvvHhWDVL6-zuVKdYFr68lZ/s320/blogger-image-1414172242.jpg" width="212"></a><br>
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This was a great part of the race, where I was feeling very strong. We were about 14 miles in and had a huge cushion. A rooster crowed in the distance and the man in orange said, " a rooster- I was born in the year of the rooster". And I said, " me too!". We immediately started chatting and were the perfect pace for each other. We stayed together until about mile 18. He ran through the water stop and I stopped to drink since I had taken my gel. I lost him. I wish I had just made a determination to stay with him as my pacer and do what he did. If I had....I would be in a different situation today. <br>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIhX0Jl13VB9EDnIjnW6uTtIGkqrNAaontyD4dlVjJCaK8GId-ZXLTtnZ4FpKroAfWbhNi8wEIfpfzMWHc92gJxI9uk2Yjwp7x-hdvv8YGCg2cjw_HAf0qCbvvHhWDVL6-zuVKdYFr68lZ/s640/blogger-image-1414172242.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a>After about mile 20, the sun came out and it started to warm up. The terrain flattened out as we entered the Vegas suburbs and my legs struggled to adjust to the change. My legs were hurting from the downhills. I still thought I had more of a time cushion since I was so far ahead. I had my pace chart but stopped looking at it because I felt like it was making the time go more slowly to keep looking at it and my watch. Unfortunately that chose may have hurt me. I needed to keep checking the pace. One of the last water stops, I was so thirsty that I did stop to walk through just for water, not even a gel. I walked through the entire stop and had trouble getting going again, I even said out loud to my legs, "come on baby!".</div>
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<tr><td class="tr-caption" style="text-align: center;">Thinking I am going to do this!</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Hurting but smiling</td></tr>
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The last two miles seemed never ending and I just wanted to finish. I just told myself to just keep swimming. I rounded the corner to see the finish line and tried to give it all I had to cross strong. Then I looked up and saw the clock....my heart sank. 3:41:12. I had just missed my BQ time of 3:40. OUCH. <br>
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<tr><td class="tr-caption" style="text-align: center;">Crossing the line realizing I missed my BQ</td></tr>
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I saw Jen Greunke first as she was cheering along the sides after she finished the half and I all I could say was, "I didn't do it". I was feeling so woozy and dizzy. I got water and got a cold towel and walked to the end of the chute where I saw my husband Jim. He knew and gave me a hug. Yes, I missed my BQ which I was so bummed about it, but I had to be happy with my PR. So we got a massage which lifted my spirits and we went to go take our finisher's photos together. <br>
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I was really glad that we got to do this together. I always love racing with my husband. He had a great race as well (PR) and he ran a 2:53. </div>
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Looking back, I know where I could have cut off that minute and 12 secs. That bathroom stop when I really didn't need to go? That long walk through one of the water stops? The stop I made to grab someone's trash for them that they tossed? The little things add up for sure. Ultimately, I also know that I need to give myself not only the 3:40 BQ but the 2-3 min registration cushion as well. So even had I made that extra minute I may not have been able to actually register for Boston. </div>
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So, of course knowing I am so close I had to register to run another before the Boston cut off in September. That would have meant a very early fall marathon and going through peak training in the height of DC summer or running another one right away. I have done back to back marathons before. I ran MCM and Richmond 3 weeks apart last fall and ran Richmond 19 mins faster than MCM so the back to back part didn't scare me. What does scare me is that the recovery after Mt. Charleston was hard. Normally after a marathon, I am taking jump shots and back to normal the next day. This time, I waddled like a penguin and couldn't handle stairs for almost two days. I know I hurt my recovery because we took a red eye flight back to the east coast THAT NIGHT. Yeah, stupid I know....but it saved us a lot of money. I am now 2 weeks post marathon and still feeling a little sluggish and taking it easy. The other thing that makes me nervous is my next marathon will be 5 weeks post marathon. Last time three weeks felt easy....recover, then taper again. I didn't really run at all the three weeks in between. This time....5 weeks is too long not to run. So I have to do some semblance of training....hoping to recover enough but also not loose fitness....a delicate balance.</div>
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So I will head off to Denver in a few weeks to make a second attempt. Thanks in large part to my enabler buddy Cody also from Team Nuun who missed his BQ last week and so we are in it together for another attempt. Wish me luck and a speedy recovery! </div>
Colleen Dahlemhttp://www.blogger.com/profile/14940915588033216677noreply@blogger.com5tag:blogger.com,1999:blog-5243669853628827270.post-49829087822981249822016-05-13T15:19:00.000-07:002016-06-05T08:21:20.565-07:00Come Zooma With Me!I'm proud to be a Zooma race ambassador again this year and I want to invite you to come race with me! I'm giving away a free entry to any distance for any Zooma location, though I'm secretly hoping you will pick Annapolis! <br />
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The Annapolis Race includes a 5k, 10k and Half Marathon and will be held on June 4th, 2016 starting at the Navy Stadium and winding through downtown Annapolis. <br />
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I also want to provide you with a training shirt, feetures socks, huma gel and Nuun to start you on the right foot for your training! <br />
<a class="rcptr" data-raflid="a583dffb18" data-template="" data-theme="classic" href="http://www.rafflecopter.com/rafl/display/a583dffb18/" id="rcwidget_yzu08fvx" rel="nofollow">a Rafflecopter giveaway</a>
<script src="https://widget-prime.rafflecopter.com/launch.js"></script></div>
Colleen Dahlemhttp://www.blogger.com/profile/14940915588033216677noreply@blogger.com2tag:blogger.com,1999:blog-5243669853628827270.post-71756047222978645762016-03-31T04:18:00.000-07:002016-05-09T15:56:01.450-07:00The Quest for "Racing Weight"<div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtfXHvKWmgAj8bPeGiiWXIoUumm0pbWsB1cJPfnwsPxU9niDKB_aPoQQX9ORnvHv2Bv-mOTDlbK2v0JMBtJ7rGsA83N-hcEwBlBwefWbiJFdoWHUVmpv6iyoB6mA4RLUYA3L75Z1mL4hwA/s640/blogger-image--78881166.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtfXHvKWmgAj8bPeGiiWXIoUumm0pbWsB1cJPfnwsPxU9niDKB_aPoQQX9ORnvHv2Bv-mOTDlbK2v0JMBtJ7rGsA83N-hcEwBlBwefWbiJFdoWHUVmpv6iyoB6mA4RLUYA3L75Z1mL4hwA/s640/blogger-image--78881166.jpg"></a></div>Out of the five marathons I have done, only one other has been a spring marathon- my very first at <a href="http://www.livefreeandrun.net/2013/03/race-report-rock-and-roll-marathon.html" target="_blank">Rock and Roll DC</a> and my goal there was truly just to finish. After a few fall marathons and my latest feeling super strong coming in at a 3:51, I thought to myself....I am going to try for a Boston Qualifying time. I need to knock off 11 minutes. I know it's doable, but will be full of hard work. <br>
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One of things I notice about myself every year is that my body always seems to put on a "winter layer". Extra body fat all around. The last two winters I was able to blame it on <a href="http://www.livefreeandrun.net/2015/04/i-had-really-rough-winterand-i-finally.html" target="_blank">my vitamin D deficiency</a> and the weight gain that is associated with that, but this year I did not have the vitamin D issue through making sure I was taking my vitamins and getting out in the sun daily and using my sun lamp. I am not sure what causes my body to go into "survival mode" and add an extra layer of protection each winter but perhaps I am eating more comfort foods than I realize.<br>
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For fall marathons, I always had the luxury of being closer to "racing weight" meaning having a lower body fat percentage going in to race day with out really trying. Late Spring and Summer the extra fat usually disappears- probably from getting out more and eating more fresh fruits and vegetables. With this spring marathon, I don't want to leave anything on the table. I want to have all my bases covered as I am going for that big, scary goal- the BQ. I was explaining to my husband that carrying around extra body fat is like carrying a dumbbell through the race, weighing you down but not helping you. Muscle weight helps you and powers you, extra body fat is just extra weight. Don't get me wrong, body fat is essential to survival and function of your body. I am not advocating to get rid of all fat (that would be impossible!) but I am saying that you can get into your optimal racing body fat zone. <br>
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I just started reading, <u><a href="http://www.mebformortals.com/mebformortals/index" target="_blank">Meb for Mortals</a></u> and in that book he explains that he essentially does the same thing. Before a major race, he tries to loose any extra body fat that could hinder his performance. He didn't say how far in advance of the contest he starts cutting back, I am going to ask him that when I meet him tonight! <br>
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I recently had my body fat measured by Composition ID located at MINT gym in Dupont, D.C. They have a very high tech measurement process in which your entire body is scanned and you get the breakdown of fat concentrations and lean muscle on different parts of your body. You should check it out, and tell them I sent you!<br>
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Anyway, using the data I gathered from my Composition ID, I knew that my body fat percentage was now at 23.5%. (Yikes, it was at one time 14% <em>which was measured from a skin fold test</em>). You can gather your body fat percentage via a skin fold test from a personal trainer at your local gym. A body scan such as the one from Composition ID will be more accurate and will give you not only body fat percentage but also your fat mass and lean mass which may differ from the estimates using the Competitor Magazine Calculations. I will calculate racing weight using only the body fat figure first and then calculate a second time with the additional information I have my Composition ID scan. <div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyqFZ8515AWs5wMoe73q4D0M98rQlnqodR5J9HqEwS_VipBquyiVnF792wqrWLVl6VAi04J8nxnPL0WCDmrpVaCmb_NX-FwmjHTYoPq3sV9C3nwkMW6wyOkhVMLaRKjZx5YgRp9zkfFRqr/s640/blogger-image-971200503.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyqFZ8515AWs5wMoe73q4D0M98rQlnqodR5J9HqEwS_VipBquyiVnF792wqrWLVl6VAi04J8nxnPL0WCDmrpVaCmb_NX-FwmjHTYoPq3sV9C3nwkMW6wyOkhVMLaRKjZx5YgRp9zkfFRqr/s640/blogger-image-971200503.jpg"></a></div><br>
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<strong><u>Calculating Racing Weight</u></strong> (process gathered from Competitor Magazine using only body fat %)<br>
Step 1: 116.2 (current weight) x .235 (body fat % as a decimal) = 27.3 lbs (current body fat mass)<br>
Step 2: Lean body mass = 116.2 (current weight) - 27.3 (fat mass).<br>
Step 3: Goal weight = 88.9 (current lean body mass) / .83 (goal lean percentage)<br>
Goal lean percentage is 1.0 minus your goal body fat percentage expressed in decimal form. For me that was 17% goal body fat so that equates to using .83 as my decimal. <br>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqr8JIcrVs9VyNdHbSoD6hDRGhGSraoJ9-3ZCHh10u9aagEEI0dG4w9BVtkCyZZdbLSzkhH7BhV7fl7gqARNfT8iel0fW2n2sTIwrVs_YZ5KjLa9oBtHx-8kuMyz6pfhqnTeHjPhZBfJrz/s640/blogger-image--181397008.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqr8JIcrVs9VyNdHbSoD6hDRGhGSraoJ9-3ZCHh10u9aagEEI0dG4w9BVtkCyZZdbLSzkhH7BhV7fl7gqARNfT8iel0fW2n2sTIwrVs_YZ5KjLa9oBtHx-8kuMyz6pfhqnTeHjPhZBfJrz/s640/blogger-image--181397008.jpg"></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Goal Lean Percentage Chart</td></tr>
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<strong>My goal weight for racing: 107 lbs. That means I have 9 lbs of body fat to loose. I have some work to do!</strong> </div>
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<strong>More accurately, the Composition ID measured my body fat mass as being 26.1 lbs and my lean body mass as 85.1 lbs. I will use these figures to recalculate using the same process. </strong><br>
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Step 1: Body fat mass from Composition ID 26.1 lbs. <br>
Step 2: Lean body mass from Composition ID 85.1 lbs <br>
Step 3: Goal weight = 85.1 (current lean body mass) / .83 (goal lean percentage)<br>
Goal lean percentage is 1.0 minus your goal body fat percentage expressed in decimal form. For me that was 17% goal body fat so that equates to using .83 as my decimal. <strong>Using that for my calculations instead leads me to 102.5 as my more optimal racing weight at 17% body fat. That would mean 13.7 pounds of body fat to loose.....yikes!</strong><br>
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In reading <u>Meb for Mortals</u>, he highlighted that even elites struggle with extra weight and work to get down to their optimal racing weight so I guess I don't feel so badly! <br>
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Have you ever worked to get down to a "racing weight" for a big race? How did that go for you? Any tips or tricks to share?<br>
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</div>Colleen Dahlemhttp://www.blogger.com/profile/14940915588033216677noreply@blogger.com14tag:blogger.com,1999:blog-5243669853628827270.post-7008982321543270342016-03-22T13:32:00.001-07:002016-03-28T04:16:25.190-07:00NYC City Half Marathon - Guest Post from my husbandI was lucky enough to get a lottery entry to run the 2016 NYC Half Marathon!<br>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqVDsz17NGXMHw7wJkU00RsQfeq6pSpXv3vdhVlv-eteHuk71GRyDtnSF3QwnTFr1v-exK1HqvupjDkIPMPfGvOK0nVmpMm1MclZeYI15w7F5txPp2OpZLgIW1EKnCiQI3NbjkpzgqTb4v/s1600/nychalf15_racehead_4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="130" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqVDsz17NGXMHw7wJkU00RsQfeq6pSpXv3vdhVlv-eteHuk71GRyDtnSF3QwnTFr1v-exK1HqvupjDkIPMPfGvOK0nVmpMm1MclZeYI15w7F5txPp2OpZLgIW1EKnCiQI3NbjkpzgqTb4v/s400/nychalf15_racehead_4.jpg" width="400"></a></div>
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This race was one of those "once in a lifetime" races I'll remember for a long time. There are many neat aspects of this race, including a unique course through Central Park, Times Square, and lower Manhattan. But there are also a lot of logistical issues to deal with because it is a big-city race, and you also need a sound race strategy to achieve your goals because of the course layout and elevation profile. It is a course where one can PR, and I just missed one for me (more on that later!)...<br>
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The weather forecast showed a big cold front coming through, with highs in the 30s on race day. That alone is fine, I can race in the cold weather no problem. But they were alternating between rain, rain-snow mix, and a snowstorm. We received email updates from the race organizers about the weather, and luckily the forecast changed the day before. We had a cold and windy, but sunny, race! Whew.<br>
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<u><b><span style="font-size: large;">Packet Pickup:</span></b></u><br>
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The Packet Pickup was at the Metropolitan Pavilion, a few blocks northwest of Union Square. For how big of a race this is, the expo was really small. They had the official race gear to buy, then one sponsor vendor selling running gear and that was it. They did have a charity area, and a "running lab" where you can meet the pacers, get pace bracelets, and get your picture taken. Since United Airlines was the main sponsor of the race, they had an area for photos. The workers were great, they shouted out each bib number as people got photos taken. They yelled "let's here it for runner 608!!!" and then reacted "Wow the lowest bib number we've seen yet!"<br>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3kNsIa-OEIPaBkcBIz7RKWFPkBip6SjqmbSx78YCkR1Mhnt-9YEYMB2fgY1r7-B5h6xe34MqR-EJYzadzl0nCl0NtqeeUQ9PfrIp6RLbKswdGq1iTEgffFcr83h9NxjWcPXmJEMGMeV10/s1600/IMG_7650.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3kNsIa-OEIPaBkcBIz7RKWFPkBip6SjqmbSx78YCkR1Mhnt-9YEYMB2fgY1r7-B5h6xe34MqR-EJYzadzl0nCl0NtqeeUQ9PfrIp6RLbKswdGq1iTEgffFcr83h9NxjWcPXmJEMGMeV10/s320/IMG_7650.png" width="296"></a></div>
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I joked with them: does that mean I have to run fast tomorrow??? (The bib numbers are by projected finish time, and each thousand series is a corral. Since I under 1,000, I was in the first corral, which was technically Corral Zero. That had me a bit nervous haha).</div>
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I signed the big wall at the expo, saying that I was running for my wife and daughter, my two most important ladies!<br>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrlpGY0aETqT9fpLj5WyDp2Qj8o92X2y9yKeO_VAEcYDE1Z08PscsGQexRW2gOxeV0_fdXQSWuYK8TaWPT9DsyvtAz7OfO_MKy3yHmb4XRf6yTz7J_mvlqq91I01mdUPTOx51tF5yYQ5KV/s1600/IMG_7648.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrlpGY0aETqT9fpLj5WyDp2Qj8o92X2y9yKeO_VAEcYDE1Z08PscsGQexRW2gOxeV0_fdXQSWuYK8TaWPT9DsyvtAz7OfO_MKy3yHmb4XRf6yTz7J_mvlqq91I01mdUPTOx51tF5yYQ5KV/s640/IMG_7648.JPG" width="640"></a><br>
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Meanwhile, my daughter made a heart-warming poster to hold up when cheering me on:<br>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfYdlb9CTLIiASyoiiaP3q3_bUk9BG2Y8jynqeNSk1_MNQr3puSSxtLSf5UhWon1io2Ic7nGairtuV5HPUEHWfs77aJ5YqcLRkj96QKBdrsQkYvZR8zr1TQnTWyFryzkx0n9AqQTZ0cgmL/s1600/IMG_7651.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="297" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfYdlb9CTLIiASyoiiaP3q3_bUk9BG2Y8jynqeNSk1_MNQr3puSSxtLSf5UhWon1io2Ic7nGairtuV5HPUEHWfs77aJ5YqcLRkj96QKBdrsQkYvZR8zr1TQnTWyFryzkx0n9AqQTZ0cgmL/s400/IMG_7651.png" width="400"></a></div>
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You will need to pay attention to the race instructions in the emails, website, and runner guide they give you at packet pickup. Each of the three waves has about 7 or 8 corrals, and each wave has a different bag drop time, and a different corral entrance location. They also have strict times about when bag check closes and when the corrals close, and when the race starts. Each wave has different times for all of these and you need to know where you need to be at what time. Here is a sample from this year:<br>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKrPZDw0w0Q_ulxDd0sCiOEG-U1kCOOWMkauS8pqbQIp7jmwGQP0xN8QI7-rPPp8cYOz4ygcvODTNdeIzvWdcc29Iz9jweq591OrLTdIU5UBfs9EAXlaA08fVI0bXQlEPt6UcWhvR4PCq7/s1600/IMG_7633.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="162" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKrPZDw0w0Q_ulxDd0sCiOEG-U1kCOOWMkauS8pqbQIp7jmwGQP0xN8QI7-rPPp8cYOz4ygcvODTNdeIzvWdcc29Iz9jweq591OrLTdIU5UBfs9EAXlaA08fVI0bXQlEPt6UcWhvR4PCq7/s400/IMG_7633.png" width="400"></a></div>
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<b><u><span style="font-size: large;">Race Morning:</span></u></b><br>
This is where the logistics get tough. For my wave number 1, the corrals closed at 7:10am for the 7:30 wave 1 race start. But it was a long walk from the bag drop and then the porta potties. So you have to give yourself enough time to use the bathroom (luckily the lines weren't too long) and get to your corral. I dropped my bag at 6:25am, which went pretty smoothly. Then I entered the security check, used the bathroom, and entered the corral about 7:00am and was one of the last to get into the corral! So, I wasn't late, but I didn't have a lot of extra time before the corrals closed. They aren't lying when they tell you get there early! But on a cold morning that means lots of time out in the cold so plan ahead with throw-way clothes to keep you warm. I wore an old hooded sweatshirt and I also wrapped a space blanket from a previous race around my legs to stay warm. (Luckily it wasn't raining or snowing, that would be a miserable way to wait it out!)<br>
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(It's important to note that only runners are allowed anywhere near the race start. Your family and friends will have to say goodbye before you enter security, and they won't be able to see you on the course until well after the start.)<br>
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But what a great location to start the race. As I walked up the hill towards the start, I turned around and took it in. There, in full view from the top of the hill, was the sun rising over wall of high-rises of the mid-town Manhattan skyline at the edge of Central Park.<br>
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I just stared at that view for a good minute or two without moving. Once in the corral, they announced all the elites, and I got to see them doing warm up sprints. They had singers perform America the Beautiful and the National Anthem which gave me goosebumps. All the waiting was almost over, it was time to start! I should note that I had a last minute decision to make before I left the hotel, would I wear my "Running Nerd" shirt or my Captain America shirt? My wife suggested Captain America would get more shout-outs. It was so cold that morning, that I wore a long sleeve under the short sleeve. Here I was with throw-away clothes tossed, ready to start:<br>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6Ihas7Xs6p6xSM4eNC6q3JzGAT-zCIlBnagQCXb_VhVUTp7hoX5NCSvL-b6p8S0agCZ0xqMyH27omxEfKtuE3YfugUPMsCD3XyKCxpykA1bV4ar7vbyCHIPhZrNtux7AdXv1yCNlIWhRY/s1600/Start.bmp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6Ihas7Xs6p6xSM4eNC6q3JzGAT-zCIlBnagQCXb_VhVUTp7hoX5NCSvL-b6p8S0agCZ0xqMyH27omxEfKtuE3YfugUPMsCD3XyKCxpykA1bV4ar7vbyCHIPhZrNtux7AdXv1yCNlIWhRY/s640/Start.bmp" width="450"></a></div>
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<b><u><span style="font-size: large;">The Race:</span></u></b><br>
My goal was a PR, which is 1:23:18 (or 6:21 per mile). The race is really two distinct parts...and this is where the race strategy is important! The first 6 miles you run a winding course around Central Park. The rest of the race you run the city street grid to the finish downtown. Here is the course map:<br>
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The first half of the race is also a bit hilly throughCentral Park, as you can see in the course profile:<br>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0Y28dak5F9-_qBoMVo_2ymKLKjT0uK19fBJyF3-Z44A63oWFH7Iy0Dyt9V4kWto4pjrqGNFopHN9HDX0KJXJMpqVU8ZD_6YNrOA1lhd-igyfeHSvZ4aX9Lu3lj04IHlevZ3qQokvgjtuA/s1600/New+Picture.bmp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="84" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0Y28dak5F9-_qBoMVo_2ymKLKjT0uK19fBJyF3-Z44A63oWFH7Iy0Dyt9V4kWto4pjrqGNFopHN9HDX0KJXJMpqVU8ZD_6YNrOA1lhd-igyfeHSvZ4aX9Lu3lj04IHlevZ3qQokvgjtuA/s640/New+Picture.bmp" width="640"></a></div>
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The main strategy is hold back the first 6 miles though the hills of the park, then cruise through the net downhill of the second half.<br>
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One thing I had to accept with this race is that it will run long, and longer than most other races. The course in Central Park is winding, and with the crowds at the start, even up in the first corral, meant you couldn't run the tangents. I'm a stickler about finding that shortest route and running as close to the race distance as I can, but I knew this one would be tough. At the end of the first six miles I got almost two tenths of mile behind the mile markers. But after leaving the park the course goes down straight streets with less runner crowding and I didn't lose any more distance from the course mile markers from that 0.2 mile offset. The water and Gatorade were every two miles and were well stocked, and had really long tables to avoid crowding. They have gels at only one water stop (mile 7.5 +/-).<br>
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<b>Mile one</b> is uphill, but you won't feel it from all the excitement.<br>
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I was telling myself to hold back. I ran the first mile at 6:22 which was a pretty good start in my mind, I didn't burn out of there! It was almost right on the goal pace.<br>
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<b>Mile two </b>there was a big downhill:<br>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIaNvdYh4XsRqzbfP_qbaGPW4LzEnbFvzJZKI2dFQZOjwlJThqHAJQsmK7A_FsNKtrBXmkCfckIyP0Ms0sZIzOetjiZc31Y9femCOdiYapZ3LR5XPveDk7ExndGJb1Ohko4OMw6zjZt9dU/s1600/Mile2.bmp" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="171" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIaNvdYh4XsRqzbfP_qbaGPW4LzEnbFvzJZKI2dFQZOjwlJThqHAJQsmK7A_FsNKtrBXmkCfckIyP0Ms0sZIzOetjiZc31Y9femCOdiYapZ3LR5XPveDk7ExndGJb1Ohko4OMw6zjZt9dU/s400/Mile2.bmp" width="400"></a></div>
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I opened it up to run a 6:00 minute mile just staying with the crowd. I was feeling good at that point! If you run this, and want to get some early excitement out, wait until this mile!<br>
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<b>Mile three </b>was an out-and-back along the north side of the park with a slight up and down on the out-and-back. It was neat starting up front since I could see the world-class lead runners coming back on the out-and-back. Man were they flying! (I later saw they finished in a 4:40 pace, wow!). I ran this mile in 6:05 and even though I felt great in the early going as I hit the 3 mile marker ahead of goal pace, I realized needed to slow down a bit! The next mile will surely force you to slow down:<br>
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<b>Mile four</b> features the toughest hill on the course. As you re-enter the park, you go up a winding half mile hill that shocked my body into realizing this race wasn't going to be a breeze.<br>
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I ran this mile at 6:35 and boy was I winded at that point! I grabbed a cup of Gatorade but had trouble getting it down with all heavy breathing. This hill is why you want to start slow, because you still have 10 miles to go, and you don't want to use up all your energy just to get up that one hill. The downhills are coming later in the course so patience here will pay off! I was pleased that I slowed it down to be below goal pace for that mile.<br>
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<b>Miles five and six</b> you run south through the park and I lost track of all the small up and downs, and turns. There were lots of them! I was just looking forward to leaving the park and seeing my family cheering my on, and hitting Times Square. I did mile five at 6:25 and mile six at 6:18. I was just ahead of goal pace leaving the park for the net downhill second half so I thought I was in good shape.<br>
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<b>Mile seven:</b> As you leave the park, you will want to soak this part in! You have a few blocks of a very slight uphill, but you then start going downhill and head towards Times Square. <br>
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After the serene setting of Central Park, you are now smack in the middle of Midtown Manhattan. What a contrast. And m<span style="text-align: center;">y wife and 5-year old daughter were at mile 6.5, as we had planned. It was so great to see them waving and yelling! Especially since it was cold and windy and my daughter was sick. For them to come out and cheer me on lifted my spirits for sure!</span><br>
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<span style="text-align: center;">Then I came into Times Square and loved the excitement of the crowd there. </span>I heard a lot of yelling at me for Captain America (the shirt choice paid off as my wife suggested it would!). <br>
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Then, you run under a camera on a boom over the road and you can watch yourself on the big screen running. How cool was that!?!? All of the photos from there we are all looking up at ourselves on the jumbo-tron in Times Square haha:<br>
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I ran this mile at 6:18, still in great shape as the excitement carried me though this stretch. By this time, the sun was getting higher and I was starting to sweat through both my shirts. At this time, I was wishing I had gone with just short sleeves. If I knew it was going to be sunny instead of cloudy, I probably would have.<br>
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<b>Mile eight </b>is a long slight steady downhill from Times Square to the West Side Highway. I let the hill carry me down at a 6:13 split.<br>
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This is the last downhill before the flat stretch to the finish, so I let it open up a bit. It's also some of the last of the big crowds before you get to the West Side Highway.<br>
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<b>Mile nine</b> you start the 3.5 mile flat straight stretch down the West Side Highway towards downtown. This was a hard stretch. You can see the World Trade Center tower up ahead for 3 miles straight and it. just. doesn't. get. any. closer. It is quite a majestic site to see the tallest building in the USA (appropriately designed at 1776 feet tall), but it almost taunts you because you don't seem to ever get closer to it! There is less crowd support here too. I did mile nine at 6:22, and was still just ahead of goal pace. Four miles to go but I was really feeling it after that first mile on the West Side Highway.<br>
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<b>Mile ten</b> I gave it my best but ran it in 6:26 which gave some time back. I was still overall exactly on pace but starting to lose it.<br>
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<b>Mile eleven </b>was my worst mile. I ran a 6:36 and felt my PR slipping away. I gave a few bursts to try to get on pace but couldn't hold it. Even though my race strategy was pretty good, it was just not going to be my day for a PR, even though it would be close.<br>
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<b>Mile twelve</b> I finally passed by the World Trade Center with a 6:26 split. I knew I could probably still hit a time in the high 1:23s but I couldn't find that kick to get me back on PR pace despite trying a few small bursts of speed again that I couldn't hold. Here I was passing the last water stop before the tunnel:<br>
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<b>Final Mile! </b>Wow so much happens here. You first enter the tunnel under Battery Park. I think it's about 0.3 or 0.4 miles long, but since it is a gradual curve, you can't see the end until you almost right to it, so it seems much longer. It took me about 2-3 minutes to get through it. It's dark, you lose satellite signal and have no idea on your pace. It was noticeably warmer, and slightly humid in there. Then, you hit the end of the tunnel and go up a hill out of it. It isn't a big hill but you will feel it! Adding to that, the headwind was powerful coming out of it. I later read the women's winner Molly Huddle saying it even seemed to blow her backwards as she ran up it neck and neck with her competitor. I definitely lost some time there. Then you weave under the elevated highway and if you have a kick, you need to start it there. You are only a half mile from the finish but you can't see it since there are two 90-degree turns to go. I unfortunately didn't have much of a kick left but I gave what I had left in my tank. I remember seeing a "400 meters to go" sign, then you make a left turn. You then almost immediately pass the 13 mile marker and a "200 meters to go" sign. Then a final 90 degree left turn onto Water Street and <i><b>bam</b></i> right there is the finish at the intersection of Wall Street. By the time you actually see the finish line, it is literally just steps away. I crossed the line at 1:23:47, just 29 seconds off a PR. I was doubled over for 30 seconds to catch my breath so I know I gave it a hard effort. In a longer race like a full or half marathon, if you are within a minute of a PR you always think there was somewhere you could have made that up. I know which miles I lost pace, but don't know how I could have run faster there. So I was a little disappointed being close on time, but on a "long" course where I couldn't run tangents well, like this one, I was happy with the results.<br>
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<tr><td class="tr-caption" style="text-align: center;">Finish line area with the medal</td></tr>
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Also, I was 411th place out of 20,124 finishers. As mentioned above, since the bib numbers are assigned to projected finishing, I "beat my bib number" as I joked to my wife, so that was a success right?! :)<br>
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<b><u><span style="font-size: large;">Finish area</span></u></b><br>
Right after crossing the line, the race director was there shaking people's hands. In my delirious state, I told him "great race, thanks!" You then have what is a half mile finish area for runners only. So if you plan on having family and friends see you near the finish, they will have a long walk to see you exit the runner area. Plan ahead to have a meeting spot because cell coverage was spotty with everyone there. There is no room for a "family meeting zone" like other races have due to the crowded narrow streets of downtown so be sure to take all that into account with your cheering squad! You can see here, the runner-zone stretches for blocks so make sure to plan ahead for a meeting spot:<br>
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The bag claim was very easy, they had lots of volunteers and the bags were all aligned by big so they could retrieve them quickly. They give each runner a space blanket, but they also have people there to tape it shut on you so it won't fall off or blow off. Nice touch. They give each runner a bag with some food, Gatorade, and water, and that's it. No beer garden or beer tickets. But it is NYC so there are probably just a few (thousand) places around to get a beer right?!<br>
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<b><u><span style="font-size: large;">Other Recommendations:</span></u></b><br>
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<b>Where to stay</b><br>
If you are staying out of town, the best place to stay is close to the southern edge of Central Park. We found a hotel about 3/4 mile from the park and I could walk there. The subway is on a Sunday schedule and people I talked to said it was crowded. So I'm glad I was within walking distance. But the closer you are to 59th Street the better, since that is where you have to drop your bag and enter security.<br>
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<b>Spectator Tips</b><br>
The course is not conducive to having your family and friends see a runner multiple times. The best way to spectate in my mind (to see somebody more than once) is to watch a runner on 7th Ave between the exit from Central Park and before Times Square (Times Square will be so crowded they may have trouble seeing you in the crowds). And stand next to a subway stop so as soon as the runner passes you can get right on and head downtown to see them at the finish. You'll need to move quickly though with the Subway on a Sunday schedule. One thing to keep in mind is that the east side of 7th Ave is where the Kid's Run is, and the half marathon is on the west side of 7th Ave. There are a few places to cross from the east side of 7th Ave to the west side by going down into the subway stations and then back up the other side of the street, so scout those locations out if you can. Then you can see your runner go right by you on that side!<br>
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<span style="font-size: large;">If anyone else ran it or watched the race this year, or previous years, I'm curious on your thoughts on it, so feel free to comment!</span><br>
<br>Colleen Dahlemhttp://www.blogger.com/profile/14940915588033216677noreply@blogger.com1tag:blogger.com,1999:blog-5243669853628827270.post-70483758255214386392016-03-22T07:02:00.001-07:002016-03-22T09:13:56.723-07:00Runner's Guide to the Cherry Blossom Ten Miler! <div class="separator" style="clear: both; text-align: center;">
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You are headed to DC! Your months of training are finally coming to an end. To help out-of-town visitors, I've created the Cherry Blossom Ten Miler Runners Guide to DC! See you at the finish line and don't forget to enjoy yourself in our beautiful city! Read my review of the race from last year so you know what to expect (<a href="http://www.livefreeandrun.net/2013/04/race-review-cherry-blossom-ten-miler.html" target="_blank">here</a>).</div>
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<strong><u>Look for Expo Perks like beer, wine and cheese!</u>: </strong><br />
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Packet Pick-up will take place over two days at the National Building Museum.</div>
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Packet pick-up will take place on the second floor of the Health and Fitness Expo on Friday, April 1 between <span class="aBn" data-term="goog_418424667" style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: dashed; border-bottom-width: 1px; position: relative; top: -2px; z-index: 0;" tabindex="0"><span class="aQJ" style="position: relative; top: 2px; z-index: -1;">3:00 P.M. and 7:45 P.M.</span></span>) and <span class="aBn" data-term="goog_418424669" style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: dashed; border-bottom-width: 1px; position: relative; top: -2px; z-index: 0;" tabindex="0"><span class="aQJ" style="position: relative; top: 2px; z-index: -1;">Saturday, April 2</span></span> between <span class="aBn" data-term="goog_418424670" style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: dashed; border-bottom-width: 1px; position: relative; top: -2px; z-index: 0;" tabindex="0"><span class="aQJ" style="position: relative; top: 2px; z-index: -1;">9:00 A.M. and 4:45 P.M.</span></span> (sharp!) at the spectacular National Building Museum, 401 F St., NW, Washington, DC <a href="http://www.nbm.org/about-us" style="color: #1155cc;" target="_blank">www.nbm.org/about-us</a>. The National Building Museum is located directly opposite the Judiciary Square Metro stop on the Red Line. Metro use is strongly encouraged; parking is difficult to find and expensive! There is free bike valet parking on the west lawn (4th St. side) of the National Building Museum. There will be wine, beer and Cabot Cheese available at a special reception presented by the 201 bar in the expo hall at <span class="aBn" data-term="goog_418424671" style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: dashed; border-bottom-width: 1px; position: relative; top: -2px; z-index: 0;" tabindex="0"><span class="aQJ" style="position: relative; top: 2px; z-index: -1;">5:00 P.M.</span></span>. <span class="aBn" data-term="goog_418424672" style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: dashed; border-bottom-width: 1px; position: relative; top: -2px; z-index: 0;" tabindex="0"><span class="aQJ" style="position: relative; top: 2px; z-index: -1;">on Friday</span></span> and lasting as long as the beer and wine hold up.</div>
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<b><i>There is no Sunday pick</i></b>-<b><i>up at the race site on the Washington Monument Grounds</i></b>.<b><i>No exceptions</i></b>. </div>
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<strong>C<u>heck Out Who Will Be Running With Us</u></strong>: F<span style="background-color: white; color: #222222; font-family: "arial" , sans-serif;">our-time U.S. Olympian and Olympic Marathon silver medalist </span><b style="background-color: white; color: #222222; font-family: arial, sans-serif;">Meb Keflezighi</b><span style="background-color: white; color: #222222; font-family: "arial" , sans-serif;">, and </span><b style="background-color: white; color: #222222; font-family: arial, sans-serif;">Joan Benoit Samuelson</b><span style="background-color: white; color: #222222; font-family: "arial" , sans-serif;">, the 1984 Olympic Marathon gold medalist in the inaugural women's Olympic Marathon, will be joining us this year. You can meet them at the Expo.</span><br />
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<tr><td colspan="2" style="margin: 0px;" valign="top"><b><span class="aBn" data-term="goog_418424690" style="border-bottom-color: rgb(100, 100, 100); border-bottom-style: solid; border-bottom-width: 1px; cursor: pointer; position: relative; top: -2px; z-index: 0;" tabindex="0"><span class="aQJ" style="position: relative; top: 2px; z-index: -1;">Friday</span></span></b></td></tr>
<tr><td nowrap="" style="margin: 0px;" valign="top"><span class="aBn" data-term="goog_418424691" style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: dashed; border-bottom-width: 1px; position: relative; top: -2px; z-index: 0;" tabindex="0"><span class="aQJ" style="position: relative; top: 2px; z-index: -1;">3:00 P.M. - 5:00 P.M.</span></span></td><td style="margin: 0px;" valign="top"><b>Meet Meb Keflezighi: </b>The four-time U.S. Olympian, 2004 Olympic silver medalist, and Boston and New York City Marathon winner will give a short clinic followed by plenty of time for autographs and photographs in the National Building Museum Auditorium. Don't miss Meb's first Washington, DC major race appearance.</td></tr>
<tr><td nowrap="" style="margin: 0px;" valign="top"><b>Saturday</b></td></tr>
<tr><td nowrap="" style="margin: 0px;" valign="top"><span class="aBn" data-term="goog_418424692" style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: dashed; border-bottom-width: 1px; position: relative; top: -2px; z-index: 0;" tabindex="0"><span class="aQJ" style="position: relative; top: 2px; z-index: -1;">11:00 A.M. - 1:00 P.M.</span></span></td><td style="margin: 0px;" valign="top"><b>Meet Meb Keflezighi: </b>The four-time U.S. Olympian, 2004 Olympic silver medalist, and Boston and New York City Marathon winner will give a short clinic followed by plenty of time for autographs and photographs in the National Building Museum Auditorium. Don't miss Meb's first Washington, DC major race appearance.</td></tr>
<tr><td nowrap="" style="margin: 0px;" valign="top"><span class="aBn" data-term="goog_418424693" style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: dashed; border-bottom-width: 1px; position: relative; top: -2px; z-index: 0;" tabindex="0"><span class="aQJ" style="position: relative; top: 2px; z-index: -1;">2:00 P.M. - 3:00 P.M.</span></span></td><td style="margin: 0px;" valign="top"><b>Joan Benoit Samuelson</b>, the 1984 Olympic Gold Medalist in the first-ever women's Olympic Marathon, two-time Boston Marathon winner, and former American record holder in the marathon will speak in the National Building Museum Auditorium. Joan remains one of the top age group runners in the U.S. and will be chasing the U.S. women's age 55-59 10 mile record on Sunday.</td></tr>
<tr><td nowrap="" style="margin: 0px;" valign="top"><span class="aBn" data-term="goog_418424694" style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: dashed; border-bottom-width: 1px; position: relative; top: -2px; z-index: 0;" tabindex="0"><span class="aQJ" style="position: relative; top: 2px; z-index: -1;">3:00 P.M. - 4:00 P.M.</span></span></td><td style="margin: 0px;" valign="top"><b>Joan Benoit Samuelson</b> will also be signing autographs at the Credit Union booth from <span class="aBn" data-term="goog_418424695" style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: dashed; border-bottom-width: 1px; position: relative; top: -2px; z-index: 0;" tabindex="0"><span class="aQJ" style="position: relative; top: 2px; z-index: -1;">3:00 - 4:00 P.M.</span></span></td></tr>
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<strong><span style="font-size: medium;">SUNDAY APRIL 3RD IS THE DAY!</span></strong> </div>
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<b>Race time:</b> 7:30 AM </div>
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Start/Finish: 15th Street in front of the Washington Monument. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKly5pj6SVr6YbXw3Tlc6ZWcNfOeAgGLiVSDbHL10owyUOGwNmcWZxFHcg-3GePsxqSo5KV_RUrf9vwSpH2gNVnvNgCKQsnw7W5SftIHYS9WhR7yYVLfAaJoDzgDJcmtLsv6ej1kTgaRE9/s1600/photo(5).PNG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKly5pj6SVr6YbXw3Tlc6ZWcNfOeAgGLiVSDbHL10owyUOGwNmcWZxFHcg-3GePsxqSo5KV_RUrf9vwSpH2gNVnvNgCKQsnw7W5SftIHYS9WhR7yYVLfAaJoDzgDJcmtLsv6ej1kTgaRE9/s320/photo(5).PNG" /></a><b></b>Find your corral: Corrals will be seeded by time. You will find your corral based on the color on your bib. <br />
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<b style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 13.3333px;">Use Metro to Travel to the Race Site:</b><span style="background-color: white; color: #222222; font-family: "arial" , sans-serif; font-size: 13.3333px;"> Metro will open at 5AM </span><span style="background-color: white; color: #222222; font-family: "arial" , sans-serif; font-size: 13.3333px;">on race day. The staging area is 1/4 mile from the Smithsonian Metro stop. However, I've found it's easier to use the Federal Triangle Metro Stop. It's about the same distance from the start as the Smithsonian Metro station, but it's less crowded.</span><br />
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<strong>Popular Cheer Points: </strong>If your family and friends stick near the monuments they will be able to see you multiple times along the course- Lincoln Memorial would be my go to spot. Then they could head towards the Washington Monument to see you finish. </div>
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<span style="font-size: small;"><strong>Fuel Up Beforehand: </strong>Most hotels will have food out for the runners in the morning, but double check with your front desk just in case. Otherwise, grab some bagels, granola bars and juice for your room. </span></div>
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<strong>Finish Line: </strong>Try to agree on a place to meet up with your friends and family on the Washington Monument grounds. With so many people mulling around, cell service could be next to nill. </div>
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<span style="font-size: 1em;"><strong>Head to Brunch to Refuel! </strong>There are so many great restaurants in DC. There are a lot within walking distance to the finish, but with so many runners and so many spectators, the lines for the closest restaurants will be LONG! If you are able to, consider taking the metro away from the crowds and eat closer to your hotel or just completely branch out! </span><br />
<span style="font-size: 1em;">Some of my personal favorites are:</span><br />
<span style="font-size: 1em;"> <a href="http://www.busboysandpoets.com/about/5th-k" target="_blank">Busboys and Poets</a> at 5th and K. Get off at Judiciary Square metro stop on the red line. They have amazing sweet potato pancakes, fresh squeezed juice and lots of options for vegans/vegetarians. </span><br />
<span style="font-size: 1em;"><a href="http://www.wearefoundingfarmers.com/washington-dc/" target="_blank">Founding Farmers</a> not far from the finish line and 3 blocks from White House. This is where we ate last year post race, but the wait was at least an hour. </span><br />
<span style="font-size: 1em;">You can check out this list from the Washingtonian to see if anything strikes you! <a href="http://www.washingtonian.com/packages/food-drink/best-of-breakfast-and-brunch-2012/">50 great breakfast and brunch spots in Washington</a>. </span><br />
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<span style="font-size: 1em;"><strong>Check out all the great museums and sights!</strong> My favorite museum is the <a href="http://www.newseum.org/" target="_blank">Newseum</a> (it's not one of the free ones unfortunately, but totally worth it!) All Smithsonian Museums are FREE, including the National Zoo. I love the beauty of the Reflecting Pool and Memorials, and I love paddle boating in the tidal basin. </span><br />
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<strong>Restaurants while in town:</strong> You will need to eat while you prepare to crush 10 miles! Some of my favorite DC restaurants are:<br />
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<a href="http://www.meridianpint.com/" target="_blank">Meridian Pint</a> which has a to-die for lentil burger and great rotating beer list. Get off at Columbia Heights Metro stop on the green line.</div>
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<a href="http://www.eatyourpizza.com/#sthash.VAcCijmA.dpbs" target="_blank">Pizzeria Paradiso</a> with locations near the Expo in Georgetown and in Dupont Circle this place has authentic wood fire pizza and you even get a bowl of olives to start your meal! </div>
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<a href="http://www.deandeluca.com/aboutus/WashingtonDC.aspx" target="_blank">Dean and Deluca</a> (Felicity Fans anyone?) This place has a great coffee bar, great bakery and a hot bar to customize your own meal. It has a great enclosed patio that often has jazz musicians playing.</div>
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<a href="http://www.deandeluca.com/aboutus/WashingtonDC.aspx" target="_blank">Matchbox Pizza</a> with locations in Chinatown and Capitol Hill you have two to choose from. Great brick oven pizza and an awesome (healthy) kids menu! </div>
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<a href="http://sweetgreen.com/locations/" target="_blank">SweetGreen</a> has 10 locations through out DC. This is a great place to go grab lunch or a quick dinner. Lots of customizable healthy salads, soups, and wraps. </div>
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<a href="http://www.pointofviewdc.com/" target="_blank">P.O.V. Lounge</a> to be honest, the food isn't that great, but the view is! Use this location for happy hour or an after dark drink with your crew for some great views of the Washington Monument and the White House! We even sat next to Corey Booker once! </div>
Colleen Dahlemhttp://www.blogger.com/profile/14940915588033216677noreply@blogger.com1tag:blogger.com,1999:blog-5243669853628827270.post-20851217486741835602016-03-10T18:30:00.000-08:002016-03-11T04:04:10.016-08:00Product Review: Smarty Pants Vitamins<br>
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I was recently sent some Smarty Pants Vitamins <a href="http://smartypantsvitamins.com/" rel="nofollow"><span style="color: #d2509c;">http://smartypantsvitamins.com</span></a> to try out. Vitamins are a big part of my life now after being diagnosed with a Vitamin D deficiency last spring.<br>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpcb3zEYXDzMVIR1ZYoM18jGStG8SUExQdf3hNPwZsyBAv9CPQiRmQPK9oiIPRCC_jAe7TctJs_wQ7vM462vIFCJXvUtOU_vyqx8YGWRTlKLmMBAgX8vL_Gap4-CpQH2krW7s1kzHoi9sf/s640/blogger-image--660468621.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpcb3zEYXDzMVIR1ZYoM18jGStG8SUExQdf3hNPwZsyBAv9CPQiRmQPK9oiIPRCC_jAe7TctJs_wQ7vM462vIFCJXvUtOU_vyqx8YGWRTlKLmMBAgX8vL_Gap4-CpQH2krW7s1kzHoi9sf/s640/blogger-image--660468621.jpg"></a></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"> I am very impressed with what they contain! I might as well get lots of other good stuff while I am loading up on my vitamin D! </span><br>
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<span style="-webkit-text-size-adjust: auto;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYPaiUjQDAFd5WIOcEZFgqLSEg3Qe2EpwhFZXd2JUZa1-3dHqkcwTzvYMRD2vFfqH0kcnJQaHs4SPzs9wfPhNPs4lOMq3YRuYWaFKEOH-BNiuy8LuVwDylkiFOuR_Y106BDMHYcHzRsuV0/s640/blogger-image-1873197590.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYPaiUjQDAFd5WIOcEZFgqLSEg3Qe2EpwhFZXd2JUZa1-3dHqkcwTzvYMRD2vFfqH0kcnJQaHs4SPzs9wfPhNPs4lOMq3YRuYWaFKEOH-BNiuy8LuVwDylkiFOuR_Y106BDMHYcHzRsuV0/s640/blogger-image-1873197590.jpg"></a></span></div>
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I have been using them as my "running gummies" and taking them as soon as I wake up to give me a bit of energy and flavor before I head out the door for my 5am run.<div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJOEoSm76SidmrlpX7tQK0g0w7yhtrl3YBdDEcfaeWeT3n0Lu87mtVddvl7udOQZoNetGETVGHYhedkfpnbB4V7GSw8LsZBYEaAeU5n904Ld-pmV2xw1MVof6_055cDA9Ahyphenhyphentaksrz79VY/s640/blogger-image-2064387478.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJOEoSm76SidmrlpX7tQK0g0w7yhtrl3YBdDEcfaeWeT3n0Lu87mtVddvl7udOQZoNetGETVGHYhedkfpnbB4V7GSw8LsZBYEaAeU5n904Ld-pmV2xw1MVof6_055cDA9Ahyphenhyphentaksrz79VY/s640/blogger-image-2064387478.jpg"></a></div><br>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvVKEYvCn88CW2p2JgH9F-vtGGiJ8QCyQREz09lg7qd6tIxCV1vLUY1NmjRyr9xxGhC3UXvf3R1msdzatKzrfOQJBK_y7ONDAomgRN8E9-6W2GTfzb9Wkgau61phBiIaFtKRLqitCMfgzg/s640/blogger-image--1161492714.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvVKEYvCn88CW2p2JgH9F-vtGGiJ8QCyQREz09lg7qd6tIxCV1vLUY1NmjRyr9xxGhC3UXvf3R1msdzatKzrfOQJBK_y7ONDAomgRN8E9-6W2GTfzb9Wkgau61phBiIaFtKRLqitCMfgzg/s640/blogger-image--1161492714.jpg"></a></div>
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For every purchase, Smarty Pants makes a one for one matching nutrient grant for a child in need through a partnership with vitamin angels. That is awesome. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjA6Un1jRkpHkMJpZx594WfQUGxHI2HXrlSUvRNe29MvKf-WpfJce7a4CvVbTfUesyZDsDHWCXf1La4Ku6io9-Vk1BvTesI129fPuQujPv9kWzL6dYFWTroWF3C4f7Gx8U2-AIx09b_FyRB/s640/blogger-image--147102134.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjA6Un1jRkpHkMJpZx594WfQUGxHI2HXrlSUvRNe29MvKf-WpfJce7a4CvVbTfUesyZDsDHWCXf1La4Ku6io9-Vk1BvTesI129fPuQujPv9kWzL6dYFWTroWF3C4f7Gx8U2-AIx09b_FyRB/s640/blogger-image--147102134.jpg"></a></div>
Try some! I hope you are as impressed as I am. I look forward to taking my vitamins! </div><div><iframe id="rcwidget_aqmw96tt" frameborder="0" style="width: 100%; height: 127px; margin: 0px auto; display: block;" src="https://widget-prime.rafflecopter.com/classic/aff53f5/main.html"></iframe></div>
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Colleen Dahlemhttp://www.blogger.com/profile/14940915588033216677noreply@blogger.com2tag:blogger.com,1999:blog-5243669853628827270.post-22079871406246622382016-02-16T11:18:00.000-08:002016-02-16T11:24:59.939-08:0010 Great Races to Add to Your 2016 Race Calendar!<div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9a1ybCC8DmN82cxRED_zPV6ez2fJBfT_swogJy4oaQOvDjJ09j8QeFljzzLo9RtuLBuDHRoX6KqfSTahCLEctiUjJAxgyi1MT6asZCZHcEF0BZeUeqaV-OG8knFDsYIgfvN3sLBJkJI1d/s640/blogger-image--1836812972.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9a1ybCC8DmN82cxRED_zPV6ez2fJBfT_swogJy4oaQOvDjJ09j8QeFljzzLo9RtuLBuDHRoX6KqfSTahCLEctiUjJAxgyi1MT6asZCZHcEF0BZeUeqaV-OG8knFDsYIgfvN3sLBJkJI1d/s640/blogger-image--1836812972.jpg"></a></div>1. <a href="http://www.livefreeandrun.net/2013/04/race-review-cherry-blossom-ten-miler.html" target="_blank">Cherry Blossom Ten Miler</a>. April 3, 2016. Not to be missed. This race is a DC institution and self dubbed "Runner's Rite of Spring". People travel from all over the US, hoping to get perfect race conditions that line up with peak blooms! The lottery is over, but they do allow for bib transfers and that window is open right now and closes Feb. 29th, 2016. People are always selling their bibs as the race gets closer....so keep an eye out and put the word out that you are looking! <br>
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2. <a href="http://www.livefreeandrun.net/2013/11/race-review-marine-corps-marathon.html" target="_blank">Marine Corps Marathon</a>. October 30, 2016. "More Than a Race". So true. You will feel such emotion and pride for your country running this one. You will feel an amazing sense of gratitude for our service members and their families. You can't beat the amazing 26.2 mile tour of the Washington, DC area...staring at the Pentagon, running past monuments, the Potomac River and ending at the Iwo Jima Memorial. Entry for this race is also by lottery which opens in March. I have run this race 3 years in a row 2013, <a href="http://www.livefreeandrun.net/2014/10/race-recap-39th-marine-corps-marathon.html" target="_blank">2014</a> and 2015 and you can click on the year to read my race recap.<br>
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3. <a href="http://www.livefreeandrun.net/2014/10/race-report-navy-air-force-half-marathon.html" target="_blank">Navy Air Force Half Marathon</a> Sunday Sept. 18, 2016. This race is a great PR friendly course - mostly flat, start at the Washington Monument, through the monuments of DC and Rock Creek Park. It comes in early September at the perfect time when all your hot summer training lends to a PR on the cool race morning! It's a perfect race too because it hasn't become so popular (YET!) as it's relatively new and so there is no lottery for this one. But mark my words....it will grow every year! Registration already opened and use code COLLEEN at registration to be entered to win a tech tee! Register here: <a href="http://navyairforcehalfmarathon.com/">http://navyairforcehalfmarathon.com/</a> You can read my <a href="http://www.livefreeandrun.net/2014/10/race-report-navy-air-force-half-marathon.html" target="_blank">race recap from 2014 here</a>. <br>
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4. <a href="http://www.livefreeandrun.net/2013/11/race-review-annapolis-running-classic.html" target="_blank">Annapolis Running Classic</a> November 2016 Date TBD based of the Navy Football schedule. Great race through historic Annapolis. Not flat and not a PR race, but the after party will make the 13.1 mile jaunt well worth your time. Lots of micro-brews and oysters in the party tent. They always have amazing premiums for the runners as well. You can read my <a href="http://www.livefreeandrun.net/2013/11/race-review-annapolis-running-classic.html" target="_blank">recap here of the 2013 race</a>.<br>
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5. <a href="http://www.livefreeandrun.net/2013/12/race-review-smuttynose-half-marathon.html" target="_blank">Smuttynose Half Marathon</a> Great seacoast course and a great medal with the Smuttynose Harbor Seal on the medal! The beachfront after-party in true New England style is fantastic as well. Lobster rolls, clam chowder, and Smuttynose Beer! You can <a href="http://www.livefreeandrun.net/2013/12/race-review-smuttynose-half-marathon.html" target="_blank">read that recap here</a> of the 2013 race. I can't wait to make it up north for this one again one day! <br>
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6. <a href="http://www.cgiracing.com/theloverun/" target="_blank">Love Run Philly Half Marathon</a>. April 10, 2016. Can't wait to run past the rocky steps and run past all the flags that line the Ben Franklin parkway! Save $5 on registration by using code COLLEENLOVE. <br>
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7. <a href="http://www.oldporthalfmarathon.com/" target="_blank">Shipyard Old Port Half Marathon</a> and Lobster Bake. Portland, ME July 9th, 2016. Race field capped at 4,500 to keep it small. Coastal course with Shipyard beer to refresh you at the finish. It's only $63 until 5/7/16 and Save an extra $5 using code: CDAHLEM at registration. <br>
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8. <a href="http://www.armytenmiler.com/" target="_blank">Army Ten Miler</a>. October 9, 2016. A great racing distance, the 10 miler and supports a great cause. This is also a very popular race and sells out very quickly so you have to stay on top of registration when it opens on May 25, 2016. <br>
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9. <a href="https://www.runrevel.com/rmc" target="_blank">Revel Mt. Charleston Marathon</a>. May 7, 2016. Downhill, speedy marathon starting in the mountains outside of Las Vegas. Finishes in Las Vegas where I plan to celebrate and recover....racecation! $105 with a $5 facebook discount. Free photos and finishers video. They also have the most liberal deferment policy I've seen of any race. <br>
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10. <a href="http://www.seawheeze.com/run/about.html" target="_blank">Lululemon SeaWheeze Half Marathon</a>. August 2016 This race is already sold out for this summer and I don't believe they allow bib transfers, but keep your eyes peeled for next year. You can still attend the Sunset Festival attached to the race as tickets can be purchased separately if you aren't running. A great waterfront course in Vancouver plus sunset yoga festival and concert. You can read <a href="http://www.livefreeandrun.net/2015/08/race-recap-seawheeze-half-marathon-2015.html" target="_blank">my recap of the 2015 race here</a>. If you did get in for 2016, I am super jealous of course, but always want you to have the time of your life! Check out the <a href="http://www.livefreeandrun.net/2015/08/a-seawheezers-guide-to-making-most-of.html" target="_blank">guide </a>I put together to help you make the most of your trip! <br>
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11. Thinking Ahead to 2017! January 2017. Clearwater Distance Festival! A beautiful course with great ocean views. You can <a href="http://www.livefreeandrun.net/2015/03/race-review-clearwater-halfathon.html" target="_blank">read my recap here</a>. A fantastic beach destination race but not for PRs as you will cross 2 bridges twice each. Great post race festival with unlimited pasta and beer. <br>
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Colleen Dahlemhttp://www.blogger.com/profile/14940915588033216677noreply@blogger.com19tag:blogger.com,1999:blog-5243669853628827270.post-30969598389134181852016-02-05T09:42:00.002-08:002016-02-05T13:39:08.568-08:00Finding a Fitness Facility That Works For You and Your Goals!<h2 style="text-align: center;">
Finding a Fitness Facility That Works For You and Your Goals! </h2>
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<span style="font-family: inherit;"><strong>1. Location:</strong> Picking a location that is close to your home or work is crucial. If you have to go far out of your way, or if working out will add significantly to your commute, I guarantee you won't be sticking with your routine for long. It's just not sustainable. You want to maximize the time spent sweating, not driving. </span><br />
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<span style="font-family: inherit;"><strong>2. Price:</strong> Finding a great deal to fit into your budget will help you stick to your goals. If it is something that is affordable it will help you stick with it each month. </span><br />
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<span style="font-family: inherit;"><strong>3. Fitness Class Schedule:</strong> Working out with others is fun! But, if you are a group fitness fan like I am, it is so important to check out the schedule before you join a gym. It is so sad to join and then realize the times they hold classes do not work for you. </span><br />
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<span style="font-family: inherit;"><strong>4. Child Care</strong>: As a parent, I feel this is so crucial. You never know when you are going to need it. Spouse travelling on business? You can still work out! Day off school with the kids? You can still work out! It's one less excuse.</span> <br />
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I was recently able to visit Washington Sports Clubs® (<a href="https://www.mysportsclubs.com/">https://www.mysportsclubs.com</a>) and realized that this club meets many of my needs. </div>
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<strong>1. Location!</strong> The are many WSC clubs all throughout the DC region which is a plus for me. They are also big in NYC, Boston, and Philadelphia: New York Sports Clubs®, Boston Sports Clubs®<br />
and Philadelphia Sports Clubs® The Sports Club Network has grown to more than 150 clubs. Find a local sports club near where you live or where you work: https://www.mysportsclubs.com/studio/search<br />
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<strong>2. Price.</strong> They are moderately priced and running some great promotions right now.<br />
1.<span style="font-family: "times new roman" , "serif"; font-size: 7pt;"> </span><span style="color: #1f497d;">To find out the most current promos, go to <a href="http://www.mysportsclubs.com/" target="_blank"><span style="color: #1155cc;">www.mysportsclubs.com</span></a></span><u></u><u></u><br />
2.<span style="font-family: "times new roman" , "serif"; font-size: 7pt;"> </span><span style="color: #1f497d;">For a free 1 day pass </span> <a href="https://www.mysportsclubs.com/Home/ProspectInterest" target="_blank"><span style="color: #1155cc;">https://www.mysportsclubs.<wbr></wbr></span>com/Home/ProspectInterest</a><u></u><u></u><br />
3.<span style="font-family: "times new roman" , "serif"; font-size: 7pt;"> </span>To try a free class, <a href="https://www.mysportsclubs.com/scheduler" target="_blank"><span style="color: #1155cc;">https://www.mysportsclubs.<wbr></wbr></span>com/scheduler</a><u></u><u></u><br />
4.<span style="font-family: "times new roman" , "serif"; font-size: 7pt;"> </span><span style="color: #1f497d;">For a free personal training session </span><a href="https://www.mysportsclubs.com/forms/4858" target="_blank"><span style="color: #1155cc;">https://www.mysportsclubs.com/<wbr></wbr></span>forms/4858</a><br />
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<strong>3. Class Schedule</strong>. I love group fitness classes and WSC is proud of their slogan, "Your class, your flow" – find the perfect fitness class for you/classes available every hour. They offer a variety of popular and motivating group exercise classes such as Spinning®, yoga, Zumba® and exclusive programs such as UXF® Circuit and the UXF® Training Zone. If group fitness isn't your thing, they also have enhanced personal training to help you reach your goals.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxSTWe2pmrnGULBHyaqcBP3WrItxA3zTTov6UlBmLhuKeVM-_Zb617ha7-yd9-VqzmwkuuHKGcHGP_qiKn0o56uD_A_E-RZIbw81J5rGfV2XW_oeWcJ_22wgdNnsYYlxbv8l2SGzf0UDJe/s640/blogger-image-1964743588.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="319" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxSTWe2pmrnGULBHyaqcBP3WrItxA3zTTov6UlBmLhuKeVM-_Zb617ha7-yd9-VqzmwkuuHKGcHGP_qiKn0o56uD_A_E-RZIbw81J5rGfV2XW_oeWcJ_22wgdNnsYYlxbv8l2SGzf0UDJe/s320/blogger-image-1964743588.jpg" width="320" /></a></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqRddosRaUq6khAHALFREtUhYTSxISnalRzL58ffz-vXvEOHJHThIgUplow7Tsm2P8kCb57pX23CDujqTX81CWAGRv0mROoN8w4KDfdssk0k4H40IzbQLeILY9icbcjSJ4zXtpwlqZMejH/s640/blogger-image-1518206990.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqRddosRaUq6khAHALFREtUhYTSxISnalRzL58ffz-vXvEOHJHThIgUplow7Tsm2P8kCb57pX23CDujqTX81CWAGRv0mROoN8w4KDfdssk0k4H40IzbQLeILY9icbcjSJ4zXtpwlqZMejH/s320/blogger-image-1518206990.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">"Spinning Builds Endurance"<br />
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<strong>4. Child Care</strong> is very important to me. That way I can bring my daughter along and not have to worry about finding a babysitter/coordinating with my husband's work schedule to attend a fitness class. At WSC, Babysitting and active kid programs are available so I can work out worry free.</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8xnEGD-OtRA98GXBpQJ2MFrqi3xOEOxuaVkUmjHpuYtiizgKPrYKo4pGR_V_XXHGpv5fn8EGvHOuYR8_JUwd9S0QbVadPx-cksez2QBaAYJ6fsvLVz1hHWsB71owBP6MinvGBGlhfYNmR/s640/blogger-image--170851166.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8xnEGD-OtRA98GXBpQJ2MFrqi3xOEOxuaVkUmjHpuYtiizgKPrYKo4pGR_V_XXHGpv5fn8EGvHOuYR8_JUwd9S0QbVadPx-cksez2QBaAYJ6fsvLVz1hHWsB71owBP6MinvGBGlhfYNmR/s640/blogger-image--170851166.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">child care room at Washington Sports Club Columbia Heights</td></tr>
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I was very happy with my visit to Washington Sports Clubs: Columbia Heights location. They have been a fitness leader since 1974 and it shows. The facility was clean, modern and inviting. Facility extras that stood out to me: racquet sports/full basketball court and the babysitting and kids programs.<br />
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This is a sponsored conversation written by me on behalf of Town Sports International. The opinions and text are all mine.<br />
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Colleen Dahlemhttp://www.blogger.com/profile/14940915588033216677noreply@blogger.com0