Category Archives: 5K

Revolution Runners – 5K training

You guys may or may not know, but I have started a coaching business. I am a certified running coach through the RRCA. I’m very proud and excited about Committed Coaching. Lots of you have signed up to train with me, but I need your help to get the word out to new runners.

We had a great time last year. Many from the group went on to run the Iron Horse Half Marathon, and one (hi LaTanya!) is even running a marathon this spring!

revolution

I’ll save you a click and tell you a little about the program:

We will train for the Race to Read on March 23rd. Each Sunday from January 6th until the race, we will meet in various locations around Lexington and will train for a 5K. I’ll guide you through the Sunday training runs and you will complete two on your own during the week.

Group training participants will receive:

  • a training schedule that details each workout
  • email access to me
  • access to a private group for trainees
  • weekly training newsletter
  • reduced rate for group tshirt
  • organized training runs for local runners (these group runs are open to everyone)

The cost for this training group has been reduced to $50. Registration will close on January 4th.

Registration is open here.

Thank you guys for helping me spread the word!

PTA 5K Training Program

Do you want to start running? Do you know someone who might? Send them our way!

The LexRunLadies are partnering with the PTA 5K and the YMCA to prepare another group of new runners for their first 5K.

Training will begin the week of August 26th for the race on October 21st. There are two options for training – Sunday at 4pm at the Northside YMCA and Monday at 6pm at the Beaumont Y. Several of your LexRunLadies friends are participating as volunteer coaches.

The 4pm Sunday run will replace our Sunday evening runs. Even though the training program is focused on beginning runners, all of you are welcome to join us for either our drills or to run your own program on Sundays. Sunday runs will be fun – we’ll be running hill sprints, fartleks, lots of fun stuff. Any runner can benefit from these drills. (And I’ll feel more comfortable leading them if I have familiar faces in the group, hint, hint.)

Here are some more links to get you started:

5K Training

RWAYH, MSNR and Keeneland

We had an incredibly busy weekend. And my heart is full.

Andrea was gracious enough to host the Run With All Your Hart Satellite Run here in town Saturday morning.

And some of us were able to make the trip to Russell Springs to attend the race. This was such an emotional run.

Saturday evening lots of us headed downtown for A Midsummer Night’s Run. Lots of PRs. Lots of first time 5K finishers. The weather was just amazing.

Sunday morning, we met at Keeneland for our long run of the weekend.

Brooke, LaTanya, and Retta all had distance bests out there!

Hope to see you out there soon!

happy running!

Graduation Day! The Race to Read

I am so proud of our Resolution Runners. They showed up Sunday after Sunday to run their way through Couch to 5K. I am so blessed to have been able to go through the process with them. To have run with them through their self-doubt. To celebrate with them at the end of that 20-minute run on Week 5. These ladies reminded me of the joy that comes with sticking it out. They taught me about trusting the program. They reminded me what it is like to fall in love with running.

I cannot thank them enough.

I also want to send a huge shout-out to those ladies who wanted to complete the program but weren’t able due to injury. Sometimes it takes the body longer to get used to running than we’d like. But stick with it, friends. You’ll get there. I know you will.

For those of you who want to start – or recommit! – we’ll be starting a new group in April. So keep your eyes out. And think of who you may want to invite or bring with you.

Like always, we had a range of LexRunLadies at the race. First time 5K-ers. Marathoners-in-training. It was a beautiful day and the weather was just perfect. It was so good to see all of you out there!

Okay, enough rambling. On to the pictures.

happy running!

krissie

Race Alert! BRCC 5K

The Bluegrass Rape Crisis Center is sponsoring a 5K this Saturday. Our friend Bethany volunteers there and tells us a little about the race. I am adding it to the schedule page and I hope lots of you are able to make it out!

****

The Bluegrass Rape Crisis Center–BRCC (http://www.bluegrassrapecrisis.org/) is hosting a 5K at Coldstream Park to raise funds for their organization. Race Information can be found here: http://www.bluegrassrapecrisis.org/happenings/race/march-matters-5k.html

Cliff Notes:
-Race is $25
-Long sleeve t-shirts will be given out
-Race is on Saturday, March 10. It starts at 9:30 a.m.

I’ve volunteered at BRCC for several months now and truly believe in their mission and I absolutely believe that they do wonderful things for our community. I’ve been rehabbing my knee and won’t be running the whole thing (I’ll run/walk), but I would not miss out on this race for anything.

Here’s a quick run-down about their mission (taken from their web site):


Our MISSION is to:

• Empower all people to make changes that improve safety, respect, and equality in their own lives and in their communities.

• Create a safe refuge that welcomes survivors of sexual violence and human trafficking to engage in the healing process as we believe in and validate their experiences.

• Advocate for individuals affected by sexual violence and human trafficking with respect for the personal rights and needs of each person.

• Educate the community by providing both information and perspective to raise awareness and promote the prevention of sexual violence and human trafficking.

We advance this mission through crisis intervention, therapy, advocacy and education.

I hope to see bunches of you out there!

~Bethany

catch up!

I have gotten caught up in the spirit of the holidays, but I promise I haven’t forgotten about my ladies! I need to catch you up on all our excitement!

Lots of us were out at the Southern Lights Stroll. It is truly my favorite race. It was great to meet new faces!

before the race

warming up after the race

A few days later, a huge group of ladies (and Alfred) met up at Liqour Barn to run the Brighton Place Trail. It is one of my favorite running spots. (I ran there again today!)

Thanksgiving Day was a big day for races! A lot of the Ladies were out for the Thoroughbred 5K (but no one sent me pictures…) I know that Erin had a huge PR there and if you have a story to tell, leave a comment or send me a post!

Nate and I ran were home for Thanksgiving, so we ran in a Turkey Trot 5K in Russell. We saw some friends (some of whom live ’round Lexington now) that I need to recruit as LexRunLadies members!

Yesterday we were out in full force at the Reindeer Ramble. I think cold weather races are harder for us to gather up, though. Between huddling together before the race for warmth and heading right back to the car after the race (and everyone wearing hats), it’s kinda hard to catch up with others. But I got to hang out with Ann and Stacy a little before the race and said hi to several other of you.

It was a great race. Ann and I both had PRs and Stacy’s group placed second in the costume contest!

Check our schedule page for upcoming Christmas Lights Runs (I really hope someone shows up at my house on Tuesday!) and I’ll be putting some January stuff on the schedule in the next few days.

Happy running!

~krissie

Upcoming Event: Southern Lights Stroll

I’m so excited for this race, Ladies! So excited that I have jingle bells in my car, just waiting to be tied on our shoes!

Here are the details:

The Southern Lights Stroll is a 5K race that runs through the Christmas Lights at the Kentucky Horse Park. (Click the link for examples of the light displays.)

The race is on Thursday, November 17.

The race starts at 6:45 at the Kentucky Horse Park.

Race-Day Registration starts at 5:00. Cost goes up from $15 to $20 day-of.

Parking is free. Spectators get in for free. No worries for family.

There are huge traffic alert signs at the entrances directing you where to park.

There are indoor restrooms at registration/packet-pickup. There is no packet pickup before the race.

This is a nice, laid back race. (I don’t think we’ve even had chip times in the past.) Lots of kids, dogs, horse-drawn sleighs. In the past, there have been short-cuts in case kids get grouchy. Also in the past, there has been SNOW!

I’ll be there early because it is what I do. I’ll be hanging out around registration starting about 5:45 or so. I’ll be outside if the weather is nice. Make sure you say hi because I’ll have bells for your shoes and I want to get a group picture! You’ll be able to find me by the bells on my shoes and my Yukon Cornelius look-alike husband.

This race holds a special place in my heart because it was my Couch-2-5K Graduation Race in 2009. Such good times!

I can’t wait to see you there! Please sign up on our Schedule page if you plan on coming so I know who to look for!

(I’m also excited to see you at our Group Run on 11/19! We’re meeting at the Hamburg Liquor Barn at 9:00am. More details later this week!)

Happy running!

~Krissie

Lydia’s C25K experience

Lydia ran her first 5K at the  the Black Cat Chase 5K last weekend.  Inspired by her story? Start following C25K this week and you can make this story your own on New Year’s Day! Congrats, Lydia!

Let me tell you that I have never been a runner. I played basketball and softball all through school, but I lived in fear of the one mile run in gym class. I remember always trying to laugh off the mile as something just not within my skill set. I always felt awkward and alone in my fear and loathing of that mile run, but I tried to play it off. After high school was over and the mandated assessments ended, I never planned to try to run a mile again. That was over and done with and good riddance!

In 2009, when I was planning a Bucket List of sorts, I decided that there needed to be a “Health” section. Goal #60 was an ambitious one. I secretly thought I’d never accomplish it. It was: Run 1 mile without walking.

When I started getting more serious about my health and fitness over the summer of 2011, I realized that I could tackle that goal with the Couch to 5K plan. I’d tried this plan, before. Many times before. I always seemed to get stuck around Week 5. The third workout of that week is to run for 20 minutes. I thought whoever designed it was crazy. Never in my life could I imagine running for 20 minutes straight! However, this time I decided to look at the workout for the day and that was it. No looking forward to the next workout. Tackle the program one workout at a time. If I felt good with that workout, I moved on to the next one. Once I got to that crazy 20 minute running workout I realized that it could be my chance to meet that 1 mile run goal. I ran my first mile on September 25, 2011. I was over-the-top elated.

After that first mile was notched in my belt it was like this light bulb went off in my head. If I could follow the program and have the result be as great as that first mile felt, what else could the program do for me?

As it turns out, it could do a lot.

Now, I am a runner. I ran my three mile graduation day workout with the LexRunLadies group. It was my first group running experience. That means I ran in front of people. That was something I was terrified of in the first few weeks of the program. I was terrified to the point that I ran on streets and trails I knew to be deserted so no one would see me huff and puff and slog my way through 60 seconds of running. That changed somewhere in the midst of the program. I became proud of the fact that I was out there accomplishing things that were challenging. Not once on that graduation day did I doubt the fact that I could do the run. Only a few times did I worry about how I looked or how slow I was. Instead, I focused on that one foot in front of the other mantra. I focused on my breathing. I focused on trying to pick my feet up and put them down in good form. I focused on relaxing my shoulders. I focused on myself.

On October 28th, I ran my first 5K race. I got caught up in the fun and adrenaline of racing just like everyone told me I would. I grinned at the cheers from the sidelines. I felt incredibly proud of myself. I walked portions of that race, and I have no problem with that. I’m a runner. I’m a racer.

I am so light years away from the mentality I had at the beginning of the Couch to 5K program. During those first few workouts I had some major self-confidence issues and doubts about my body’s ability to perform as I asked it to. I often wanted to stop running and just sit on the curb and cry because the whole idea of running was so baffling to me. I had thoughts of quitting. I had doubts that I could ever accomplish anything other than looking stupid and being slow.

Now, I read some of the post-workout words I wrote and think, “Sit and cry? No way.”

For anyone that might think you can’t do this, please let me be testament to the fact that you can! I couldn’t finish the first week’s intervals, either. I persevered. I repeated weeks that I thought were difficult. I trusted the program when I otherwise would have convinced myself that the workout was too difficult.

I made it. I’m a runner.


a busy weekend for the Ladies!

The last weekend in October was a busy weekend for us! So many came out!

Friday night kicked off the weekend with the Black Cat Chase 5K in Frankfort.


this cat was an awesome dancer!

The ladies!

forgive the fuzzy pic...I was chasing a PR!

A PR for Krissie!

Saturday morning found us racing again! This time we ran the Run for Refuge 5K at Southland Christian Church.

fog over the pond

first frost of the year

(hi honey!)

Karen, Ute, and me

On Sunday, a few of us set out for an early morning run at the Legacy Trail.

Me, Audrey, and Kelly in the dark

Hopefully we’ll see you next time!

Happy running!

~Krissie

Race Report: Race for the Cure

A huge thanks to Ann for writing our first Race Report. You can follow Ann on twitter as @annbransom and check out her blog here.

Three months ago, I gave birth to my second (and LAST) baby girl.  My oldest daughter is two years old, so I’ve basically been pregnant for the last three years.  The first two weeks home with my new little bundle was full of many emotions, but the most prevailing one was one I did not expect.  Fear.  I had let myself get so out of shape under the cliche excuses of “resting while I can” and “eating for two” that just trying to carry one of the thousand loads of laundry I would now be doing was enough to leave me huffing and puffing on the couch.  Except now, I had two sets of big brown eyes looking up at me pleading, “Please get up and play with me.”

I was too out of shape to play with my children.

I was always a skinny, athletic kid.  My dad was a former UK football player, so he happily encouraged basketball, gymnastics, and running.  He even coached my teams.  Competition, perseverance, and giving 110% are just a few of the things that he taught me, whether we were shooting hoops in the driveway or riding bikes to Commonwealth Stadium and back.  I always envisioned sharing these moments with my girls too.

Now, here I was, unable to enjoy a leisurely walk with my kids, much less a bike ride or a game of horse.

In hindsight, I probably could have given myself a little break.  After all, I had just given birth two weeks prior.  But fourteen days after getting home from the hospital I declared full on war with my health.  I started walking and counting calories.  Then two weeks after that I started Couch to 5k.  I am a person that needs a goal, though.  So at the suggestion of some fellow runners on Twitter, I registered for the Komen Race for the Cure 5k.  I figured I might at least be able to run part of it and walk the rest.

Coincidentally, I finished Couch to 5k the week before the race.  Couch to 5k is kind of a misnomer, though, because it’s really just Couch to 30 minutes of straight running.  For someone running a 14 minute mile like me, that is NOT 3.1 miles.  So I ran 3.1 miles twice the week before the race, just to make sure I could do it.  Amazingly, not only could I do it, but I felt GREAT.  If you had told me in those dark moments two weeks after getting home from the hospital, feeling trapped inside a body that didn’t feel like it was mine, that I would not only be running a 5k race, but would be running it CONFIDENTLY, I would have said you were crazy.

However, October 15th as my best friend Heather and I lined up at Centre Pointe in the freezing, windy morning air, I knew I was going to be able to run the whole race, but more importantly, that I was going to be able to push myself and feel awesome afterwards.

That morning, I didn’t want to eat anything before the race but my teammate Heather forced me.  I’m glad she did, if for no other reason than having a full stomach helped with the cold.  The chip timed runners took off at 8am.  I probably could have done the competitive 5K, but I felt too insecure about it.  I had this weird notion that it would be somehow disrespectful to “real runners” for my newbie self to run alongside them.  We lined up at 9am, in our Team Ravenclaw shirts (“Smart girls do self-exams”).  When the race started I realized we were way too far back.  I was ready to take off, but, again, out of some weird insecurity I didn’t want to start up at the front with the “real runners”.  So I lost a little bit of time trying to maneuver around the walkers.  Heather was going to power walk it, so I waved goodbye to my teammate.

During the run itself, I felt exhilarated and self conscious at the same time.  There were all types of runners and walkers.  Hard bodied sorority girls, seasoned older runners, wheelchair users, walkers, etc.  The one thing that really stuck with me was how supportive everyone was being of each other.  The competitive runners were lined up along the course cheering all of us non-competitors on.  Those images of “real runners” rolling their eyes at me and shooting me dirty looks to get out of their way that had kept me up all night were complete figments of my imagination.  As I rounded the mile marker, I got a surprise.  There was my mom holding my two year old Hannah Jane.  When she saw her mommy she gave me a big smile and waved.  That’s all I needed.  I belted out the last two miles with a smile on my face.



I crossed the finish line in 38:15.  By no means a fast run, but I finished and that was my only goal.  However, running this race was more than just a fitness goal for me.  It taught me so much about life and myself.  One, I AM a “real runner”.  There is no reason that I should set myself apart from the other “real runners”.  I claim that title now.  Two, athletic people don’t just “seem” happy.  They are.  I used to roll my eyes at doctors, friends, family who would tell me to exercise to cope with the inordinate amount of stress I put myself under.  I used to think, “Right.  Getting out and hacking up a lung and being reminded how out of shape I am is really going to help with stress.”  Now that I am past the initial cardiovascular rehab I needed in the beginning of my fitness journey, I truly am seeing the effects of exercise on my mood and general outlook on life.

I love being outside.  I love feeling sweat pouring down my face.  I can’t just sit on the couch anymore.  And best of all, I LOVE playing with my kids.

Finally, I have truly connected with the fact that life is short.  The cause we were running for really drove that home for me.  This is the only body I’m ever going to have.  My grandmother is a breast cancer survivor.  My teammate’s mom is a breast cancer survivor and was my age when she was diagnosed.  My mom has had a couple of scares, having just had a biopsy a few weeks ago.  You just never know what battles your body is going to have to fight.  That’s why you have to make your body a warrior.

When I crossed the finished line, my babies were there waiting on me.  Hannah jumped into my arms and as I squeezed her I made a commitment to her and myself.  It’s only up from here.  No falling off the band wagon.  No going back.  I’m 42 lbs lighter than I was 3 months.  My babies are watching.  I am going to be an example to them that you don’t have to succumb to our culture of being sedentary.  You can take baby sets.  You can set small goals and relish accomplishing them one at a time.  You can run a race and finish with a big smile on your face.  You just have to find what motivates you and keep that image in your head whenever the battle gets tough.  For me, it’s Hannah Jane and Emma Lynn shooting hoops with me in the driveway someday.


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