Music City Trail Ultra Recap

Such a great race today at the Music City Trail Ultra in Pegram, TN about 30 miles West of Nashville! I am a member of an amazing Trail Running Group called the Ultra Dirtbags / Dirtbags with Fleet Feet Nashville. We are all training for a race in May and today’s race was a training run in preparation for that race. Pictured below are a few of our members before the race as well as the Race Director wearing the kilt.


After weeks of very cool weather, today felt hot – somewhere between 70-80 degrees. The pre-race communication warned of snakes and ticks so I was well covered and that contributed to how hot I felt. Most of us ran the 25K, which ended up being 16.5 miles with 2,785 feet of elevation gain.

After running through a field with random piles of horse poop, it felt like 5 miles of steep hills and descents before we got to the first aid station. We patiently awaited our turn on the hills so it was a good opportunity to take a few photos.  It rained early this morning which made the earth beneath the leaves extremely muddy and slick. Actually, the majority of the trail was covered with rocks, trees, holes, and mud all covered by leaves. I may have been extra cautious in these areas to protect my ankle and I am happy with that choice because I did not re-injure it!

In some spots the descent was so steep and muddy that my friend Diana crab walked down the trail.


In other parts of the trail, I use the term “trail” loosely here because there was literally no trail, you only knew where to go by following the flags.  Thankfully the trail was well-marked and turns were extremely well flagged. Even after many of the flags were trampled by faster runners, I was still able to find my way.


I ran the first eight miles with my fellow Ultra Dirt Bag Todd. This was great because I could hear about his recent trip to Nicaragua to run up and down a volcano and we got to experience stream crossings and at least 40 downed tree crossings.

There was fireball at the second aid station and since I had never tried it I thought it was a good time to try it…. just a little taste…. it was delicious. Shortly after the second aid station, we parted ways and I ran the majority of the remaining miles by myself. I like running with friends but I also like running alone. There is something about that personal struggle and relying on your own resources that is very appealing to me. I usually bounce between inner dialogue, repeating verses from random songs in my head, sweet talking myself both out loud and internally and saying little prayers of thanks to the trail Gods. Today I told myself that I need to simplify my life more. Lately I have felt a bit overwhelmed and struggled with time to get all my running completed. I definitely noticed the lack of hill repeats when struggling up the long steep hills.

Miles on my own on the “trail.”

Overall a great race with plenty of steep, challenging, technical terrain mixed in with rolling dirt and gravel roads, stream crossings, etc.

The race started with bagpipes and ended with a finishers pint glass, pizza, and music. I honestly love trail runners and the trail runner vibe. This was a fun and challenging race with pretty Tennessee scenery (much not pictured) and great people.

I am relieved to report I did not encounter any snakes and I think I came home tick free! If you did this race I would love to hear about your experience.

Lost in the Woods… but not for Long

This morning I added an emergency blanket and flint to my running pack. I had been meaning to do this for the last three months and out on the trail yesterday I would have been much less concerned being lost at night in the woods if I would have had those two items.

One of my best friends from high school was visiting from California and wanted to go on a scenic hike in Tennessee. We decided to check out the Mullens-cove-loop on the Cumberland Trail because a large group of trail runners were pre-viewing the course that day for an upcoming race. Since I have never run or hiked that trail I thought we would feel safer being in a remote area with other runners. Unfortunately, we got a late start to the day and after our 2 ½ hour drive we arrived as the last 2 runners were coming in and preparing to head-out. The trail-head is in a very remote part of the park. We had a printed copy of the map as well as a turn by turn description of the course and felt well prepared to complete the hike. I asked the runners which trail head (there were two entrances since it was a loop) was the starting point for the trail. They were very nice and told us where to start and gave us a few tips about sections of the trail where the markings might be confusing. They said as long as we followed the muddy foot prints of the 50 trail runners who were out there this morning we would be just fine. He also noted that there was cell service the entire length of the trail…. which was not the case for us.

We started off on an easy trail and enjoyed a stone door, rock gardens, stream crossing (lots of stream crossings), and what we assumed would be beautiful views of the Cumberland river if it wasn’t a cloudy day on the brink of rain, etc. My companion is a road runner (not a trail runner) and has been rehabbing a knee/IT Band issue for several months so we planned on taking it nice and slow to avoid aggravating or re-injuring her knee. I even gave her a set of poles to use. The poles helped her tremendously! Even though it wasn’t raining, the ground was wet, muddy, and often slippery, the threat of rain loomed over us the entire day and what sounded like thunder threatened off in the distance.

Monica’s first “stone door” experience.
Monica at one of many stream crossings. She is now an expert!

Looking back, the advice we were given about which trail head to start at was the opposite route from the 5-page print out describing each mile of the trail. This became a liability when we got lost. Also – DON’T always follow muddy foot prints when you are trying to find the trail…. Sometimes those muddy foot prints will bring you over HUGE trail obstacles like fallen trees, fallen trees, fallen trees and get you off course!
Also, if you are looking for solitude, this trail is for you. Aside from the 2 runners and hikers leaving as we started, and 2 sets of city folk checking out the view from a drive up over look, we never saw another human in the nearly 7 hours we were on the 10.5-mile loop. Yes! It took us nearly 7 hours to complete the 10.5 miles. It wasn’t strenuous and my heart rate stayed so low it barely registered on my Garmin; however, the technical nature of the trail for someone with a knee injury who is to used to running on flat pavement was a bit too much. When we finally made it to a sign stating we were only 3.5 miles from the trail head, I looked at my watch, looked at the position of the sun (which we couldn’t see through the clouds), did a quick calculation in my head and realized we would be hard pressed to get out off this trail before sunset. We increased our pace as much as possible without risking injury to my friend, but we weren’t fast enough. There were several points along the trail where we were walking through fields of rocks and it was easy to lose sight of trail markings so we would look for the muddy tracks when trail met rock to try to get a clue for which way to go. The directions we had made absolutely no sense in relation to the landmarks around us so the map became useless, our cell phones had no service and night, it started sprinkling and night was quickly approaching. I’ll be honest, when it got dark at 5:30pm and we were down at the river in what felt like imminent rain and potential of not finding the trail out, I got a little nervous. I had gloves, a rain jacket, a head lamp, a way to filter water and a few other first aid supplies in my back but I knew it was going to get cold and we had wet ground, no way to make a fire or stay warm. I also knew my friend had a flight to catch early the next day. Needless to say, we needed to get out of this forest! With my headlamp and flashlight from my cell phone we kept our calm, back tracked and thankfully found a blaze of white on a tree. At this point, we knew we had found the trail, but in the dark it was impossible to really know if we were headed in the direction of our car or ten miles back the other way. The rocks were even more slippery because the air was filled with moisture so we carefully picked our way out of the gorge and slowly heard the sounds of the river fade more and more into the back ground.

Monica maneuvering through one of the less treacherous rock gardens. 

The second I had cell phone service on my phone I sent my location to both my daughter and my husband, called them and told them that if they did not hear from me in an hour to call the ranger and give my location because it meant we were not headed in the direction of the car. They agreed to wait 20 minutes before calling the ranger but we found out later my husband was already trying to call the ranger before that time and thankfully did not get through. I have never been so happy to see the end of a trail and my car as the only car sitting in a pitch-black parking lot. We let our husbands know we were safe and drove as quickly as we could out of the park. By the time we reached the park gate, the sign said, “You are trespassing if you are here after sunset. Next time plan better.” Then the bottom fell out of the sky and a heavy down pour of rain pelted my car.

I have never been so worried about being lost in the woods as I was yesterday, especially because I felt responsible for my friend who did not have a pack, a head lamp or gloves because she was just visiting. Aside from the end of the hike, we had a great time (I think), got in a lot of stream crossing practice and a reminder to always be prepared. I will definitely be thinking about how to improve my safety supplies in my day pack. If you have a must-have go to item that you don’t see pictured in my pack photo let me know!

My pack contents with the addition of the emergency blanket and the fire starter.
Monica and me at the Indian Rock House.

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Links to the trail if you decide to visit it:

Helichrysum – A Worthy Addition to Your Herbal Medicine Cabinet

Even though I have been using essential oils for over 20 years I only recently started collecting them for therapeutic use. Like many people (maybe even you) I dislike the side effects of most drugstore medications. I am not anti-prescription drugs or anti-western medicine but I am a huge believer that there are natural solutions available for the majority of what ails us.  I am not a doctor and I am not offering medical advice. Today, I would like to share my experience with one of my new favorite essential oils, Helichrysum.

You may have read in a prior post that I recently sprained my ankle trail running.  Even though it is considered a level 3 sprain, aside from the first day, I haven’t used over the counter anti-inflammatory or pain medication. My immediate instinct after the accident was to reach for an NSAID due to years of habit; however, as I was sitting on the couch with my leg elevated and ice on my ankle I remembered that I had recently purchased a set of essential oils for just this type of occasion. I had armed myself with a variety of oils so I would be prepared for a situation like this and for any other circumstance that arose with symptoms such as coughs, nasal congestion, headaches, cramps, etc.

Enter in Helichrysum… I did not think of using this oil on my own. In fact, I had not yet researched which oils to use when it was suggested to me by no fewer than four people to use Helichrysum on my ankle.  Helichrysum comes in a small bottle, 5ml, and I had not used it yet because I had considered it too precious to use on something as trivial as an ankle….  then  I remembered that my feet take me everywhere I want to go. The nagging discomfort wasn’t unbearable but I thought, “hey, just try a little bit and see if it actually makes a difference or not.” I added 2-3 drops of Helichrysum to fractionated coconut oil as a carrier oil and lightly massaged it directly onto the injury.  Within a few moments, my discomfort was gone.  Since then, I have used it sparingly whenever my ankle starts aching – sometimes with a few drops of Frankincense- and it has continued to relieve my physical symptoms. Based on my level of discomfort and the intensity of the injury I only apply the Helichrysum 2 -3 times per day. I typically use upon waking, after work and before bed. Some people don’t like the smell but I don’t mind it. I find it to be deep and earthy. I also used Lemongrass and Cypress to assist with inflammation and Lavender on the bruising and those oils all smell devine.

Most people have heard of Lavender, many have experienced the soothing effect of using this aromatic oil, but fewer people are familiar with Helichrysum. Therapeutic grade Helichrysum can be used topically, aromatically and internally. The oil is distilled from the flower using steam distillation. Recent studies suggest that the herbal infusions of the flower of the plant have more antioxidants than both green tea and rooibos. [1] Helichrysum is native to the Mediterranean and has been used historically as an antispasmodic in relation to the digestive and intestinal systems.  [2]

In addition, Helichrysum is primarily known for its recuperative benefits to the skin including helping to reduce the appearance of blemishes and wrinkles as well as promoting a healthy complexion. [3] Because the skin is our body’s largest organ, what we put on our skin can be significant to the overall health of our body; therefore, it is vital to use only therapeutic grade oils that have been thoroughly tested for quality.

How does Helichrysum work? According to the DoTerra science blog, “The biochemistry of Helichrysum essential oil is not similar to other plants in the region. Even among regions of the island of Corsica, the molecules can change according to whether the essential oil comes from the north, the center, or the south of the island. The most interesting molecules are Neryl Acetate (a terpenic ester) and the italidones I, II, III (terpenic ketones) as well as 60 other various and diverse molecules.”[4]

Have you used Helichrysum? Do you have any questions? Please comment below about your experience with this wonderful oil.


[1] J Pharm Biomed Anal. 2017 Oct 25;145:593-603. doi: 10.1016/j.jpba.2017.07.007. Epub 2017 Jul 18.

[2]See comment in PubMed Commons belowJ Ethnopharmacol. 2013 Dec 12;150(3):901-6. doi: 10.1016/j.jep.2013.09.034. Epub 2013 Oct 16. Intestinal antispasmodic effects of Helichrysum italicum (Roth) Don ssp. italicum and chemical identification of the active ingredients.


[4] and


Fall into Change – November 2017

I am a huge believer that everything happens for a reason. For the past few years, I have had a nagging sense of unfulfilled purpose. We all have a purpose in life. If not a “purpose” we at least have a desire to find fulfillment and satisfaction with our work. We all have different things that fill us with pride, satisfaction, and a sense of worth. It is OK that these are different within all of us and can also change within each of us over time. Each of us must find what we are meant to do. We must discover what makes us personally satisfied and invigorated.  For some that could be leading a company and for others that can be leading a simple life of solitude. For me…. For ME, I struggle with this. I struggle because I get consumed with the act of living and simply existing. I  spend far too little time listening to those inner musings.

What am I passionate about? Unfortunately there are too many things! But the one that comes back time and again, the one that is natural for me and exists at a cellular level is helping others.  When it comes down to it, I feel a necessity to learn and share with others. I feel obligated to pass on information that can improve quality of life. I believe in the Power of One. I believe in the power of one person to help many. I believe helping others has a pyramid effect. Someone helps me – I help 3 people, those people each help 3 people and so forth and soon we are a force of change.

Alright….so I like to share information. Not any and all information. I like to share specific information. Information that will help others in their pursuits of healthy, honest, and satisfying lives.   Information that I find in my research to help myself and my family and friends reach their healthiest potential. Ultimately my desire to help others is a selfish one. It is difficult for me to always do what I know is right. Nutritionally I love healthy food but there is a part of me that also loves sugar cookies. Helping someone else with their sugar addiction makes me stronger in my conviction to avoid sugar. Telling someone else who fell off the health wagon for a day to shake it off and not let it affect their future goals reminds me that we are all human and it is OK to choose to indulge occasionally and that I am not a bad person for doing so. Giving advice on how to indulge in a healthy and delicious way to others helps excite me to follow that same good advice.

Back to everything happens for a reason…. A few weeks ago I sprained my ankle. Not a big deal overall but I have been training for a 50K trail race and have been told that I need a bit of time off to heal.  For a few minutes I was sad, frustrated, defiant, and skeptical but honestly, the festering inside of me that has been trying to get out for the last 2 years literally burst into that void created by my injury and whispered to me that NOW is the time. NOW is the time to use this brief respite from training as an opportunity to plant the seeds of my future. Now is the time to start the process of becoming someone who is qualified to help others. To REALLY help others.

70 percent of all healthcare costs are due to preventable illnesses. 70 percent! For years I have preached that I prefer to spend my money preventing painful illnesses rather than on treating them. It just makes sense to me that IF there is something I can do for myself and my family to help us be healthier, more active, more energy, more fun and live longer it is more pleasurable and effective to pursue health rather than paying to treat symptoms of diabetes, heart disease, cancer and other long-term illnesses.

Of course, sometimes you do everything in your power and you are just dealt a bad hand. I am not talking about those scenarios.  I believe that many people, my past self past included, don’t know what they should do to change their odds. They WANT to be healthier but they have told themselves that they have bad genes or bad luck because they are not getting results. I most often encounter one of three different types of people.  Those who know what to do and choose not to do it because they are not willing to give up the bad habits, people who are dedicated to improvement but don’t know how or where to start and people who are relatively healthy, know a lot about nutrition and fitness and just need to make a few minor adjustments to optimize their results.

After looking internally to recognize and validate what is missing from my life, I have concluded that what I need is more training so I can become an advocate and champion of others who want to pursue a life of improvement. I want to help people who want to help themselves. I want to coach people to success and help them spend less money on medications and doctor visits. I want to help myself and others have more time and energy to live a fulfilling life with less pain, fewer medications, lower mortality and increased joy.

With careful consideration and years of contemplating my future path the next step on my journey will be to pursue the Primal Health Coach program offered by Mark Sisson. This program focuses on ancestral nutrition and movement to improve health. Primal Health coaches work with clients to reach health, wellness, and fitness goals by providing nutritional guidance, customized exercise programs and stress reduction techniques. I also intend to pursue learning more about Natural Medicine and become an expert in essential oils and one day herbal remedies.  I am tired of spending hundreds of dollars on a 5 minute visit with a doctor without results. I want to focus on taking charge of my own health and helping others take charge of theirs.

I would like to continue to share my journey with you and would love if you feel comfortable enough to share your thoughts and any encouraging words with me. I would also welcome any questions you might have because it is through teaching others that we ourselves better learn and understand.



Journey to Me on the Pinhoti Trail

Last weekend a few friends and I traveled 3 hours from Nashville to Dalton, GA for the Georgia Jewel Training Run. Only one of us is running the actual race, the rest of us were just checking out the trail. I’ve been trying to explore different trails in our area and this was a great way to go on a long run with a large group of people in an unknown place.  

Ready for the run to start!
Pinhoti Trail Marker

We all met in a parking lot and the race directors shuttled us to the starting location. This was a point to point run of approximately 17 miles on the Pinhoti trail and the last 17 miles of the official race course. I had not researched this trail at all and knew nothing aside from the fact it was in Georgia so I wasn’t sure what to expect. As we all gathered for a pre-run talk, the RD handed out waivers for us to sign and proceeded to tell a story. She told us that we would be running through what was known as “the rock garden” and that this was to be done with caution. During last year’s training run a man was severely injured. I can’t recall the specific details but they included a broken femur, a wilderness rescue by helicopter and trees that needed to be cut down to extract him. At this point I imagined a field of large boulders like one of the many I had slowly picked my way through in Colorado many years earlier. I imagined rocks that shifted as you walked that would catch your ankle with enough force to break a femur. Regardless to say I took her warning seriously and was looking forward to seeing this massive rock garden. 

At that point we all squeezed into 2 vans and they drove us up a winding road to the Snake Creek Gap trailhead. We were told to follow the Pinhoti Trail markers (a turkey foot) until we reached the end, turn right, turn right and run 2 miles down the highway back to our cars. There would be one aid station at 7 miles. These would be the easiest miles on the trail so if we thought the first 7 were bad we should probably get a ride back to our cars at that point. I was wondering what the heck I had signed up for and my expectations were set for a difficult and treacherous 17 mile run. I was excited. 

We all started slowly up a long climb of switchbacks. We resigned ourselves to what would certainly be a hard run and Brittani and I settled into a nice pace. Within the first mile or so, we realized we were running along with a man who was comfortably keeping pace with us and he and Brittani had a long conversation that I mostly listened to but participated very little in. I was honestly “talked out” from talking nonstop on the 3 hour drive there and 2 nights of no sleep and waking up early so I had little to say but enjoyed the distraction of their conversation, the sound of my breathing, and the rhythmic sloshing of the water in my pack.  

Chris told us that this was his longest run since January when he had a pulmonary embolism and that he had been on blood thinners ever since due to a clot. His son was also doing the training run but he was very fast and was far ahead. It was a hot day and a humid one too. I had forgotten my bandanna and was really missing it. I had no way to wipe my brow and sweat kept getting in my eyes. After the first long hill up, I recall nice rolling hills and ridge lines with very few views. There were a few creek crossings but nothing of significance. Because we were making such good time and the trail wasn’t spectacular I did not take many photographs.  

We made it the aid station in good spirits and feeling great overall. I hadn’t made much of a dent in the water in my pack so I didn’t top off at the aid station with water; however, I did fill up my extra water bottle with Tailwind to ensure I had plenty of electrolytes. Chris and Brittani both refilled at that point and we saw Chris take an electrolyte pill. He had been sweating a lot and had salt all over him and visible on his socks. He told the RD he was feeling great and was planning to run the rest of the trail with us. Apparently his original plan was to turn back at mile 5 since he was just coming back from his aneurism but the conversation and company encouraged him to keep moving.  

As we left the aid station we were told we’d have 2-3 miles of nice runnable hills followed by 5 miles of rock garden and then the paved road to end the run. We ran a few miles, not sure because I somewhat lost track, and at some point Chris called ahead to Brittani and I and told us to go on without him. He couldn’t catch his breath and wanted to rest before continuing. In most circumstances I am sure we would have kept going. Everyone needs to go their pace and we had no commitment to stay together BUT this man had just told us his medical history so quite honestly we were nervous to hear him say he was short of breath at that moment. We had not sped up and were not on a difficult section of trail so we didn’t see a legitimate reason for him to suddenly be so winded. And we were about to head up a hill. Brittani and I looked at each other and agreed we did not want to leave him alone at this point. We had him rest a few minutes and then encouraged him to slowly climb the hill with us. He struggled up the hill with short rapid breath and unsteady legs. He urged us multiple times to leave him but all I could think about was him hitting his head on a rock if he took a fall in the rock garden (which we were nearly at) or having a heart attack. At the top of the hill we discovered he was out of water and had no cell phone. I’ll be honest. I had some internal struggle here. On the one hand I was running with Brittani. This was her long training run for a race. She was making great time and we felt great and I felt an obligation not to let her down. On the other hand, there was a stranger who probably just needed to rest and he’d be able to struggle his way out like anyone else. This last year I have been trying to listen more to the little nagging voice in my head that tells me right from wrong and follow that voice instead of what my mind tells me to do and that voice told me to stick with Chris. In the past I pretty much ran my own race, oblivious to what other people were thinking or feeling. In general I don’t think you should feel obliged to stay with someone just because they are tired or slower than you but in this situation I honestly was worried his life might be on the line (as dramatic as that sounds). My mind wanted to get the faster time on my watch and I hated myself for thinking that. 

At this point, one of our other friends had caught up to us and the three of us decided to call the RD (thank God she gave us her number and our phones worked). We gave her the information, asked her to send Chris’s son in with water to help his dad get out. At this point he was laying on the ground in the middle of the trail somewhat delirious. We each gave him 1/2 of what was left in our hydration packs and let him rest and cool down. After what might have been 30-40 minutes he started to sound more coherent and his breathing had normalized so we decided to walk with him for a bit. Thankfully he was able to walk a mile or two and somewhere in the rock garden we saw his son sprinting to his father with concern on his face and water in his hand. This is where we parted ways and ran the remainder of the trail. After everything I had imagined the rock garden to be, I was somewhat disappointed that instead of bouldering for miles it was actually a path that had a lot of rocks. This did make the running more difficult because it was hard to get a rhythm going but it was so much less than my own imagination. We were low on water so I’m glad it was less technical than I thought it would be.

All in all a great trip. I was able to do what I thought was right, run in a new location, make new friends and create memories with current friends. Even at 43 years old I am learning about myself and shaping and fine-tuning who I am. This year is about the journey and deciding who I want to be from this point on. 

Rock Garden on Pinhoti Trail
Pinhoti Trail Rock Garden- off trail
Trail profile. I borrowed this photo off the Georgia Jewel FB page
Post run smiles!

#trailrunner #betruetoyou #Pinhoti #georgiajewel #50ktraining #ultradirtbag #huma

Chafing…. I’m Against It! Check out this Easy DIY Recipe 

I was in the process of purchasing squirrel nut butter due to my chafing experience this weekend, and as I was reading the ingredients I realized they were very similar to a lotion bar I made about a year ago. I hesitate sharing this information because I consider myself a supporter of small businesses BUT I also love DIY homemade items. So, if you want to try making your own chafing cream that doubles as a high quality moisturizer, read on for an option. 
Base Ingredients (from Whole Foods publication):

1/2 cup cocoa butter (if in your budget, buy the unscented- makes a big difference)

2/3 cup beeswax

1/2 cup extra virgin coconut oil

1 tsp. Vitamin E oil

10-20 drops essential oil (such as lavender, tea-tree oil for anti-fungal properties, or experiment with your favorite). 

If you plan to use the balm in sensitive areas (seriously) you might not want to use anything too spicy if you get my drift.

Combine all ingredients except for essential oil in a glass measuring cup and place glass measuring cup in a saucepan with about an inch of boiling water. The hot water will gently melt the oils. Stir occasionally until melted (10-15 minutes).  

Remove measuring cup from heat. Let sit 3 minutes. Add essential oils and stir. Pour into silicone non stick mold (you can use a soap mold, silicon cupcake pan, or even empty applesauce containers). 

Let mixture harden for about 3 hours. Gently remove from mold and store in parchment paper or upcycled tins.  


So, you have your homemade anti-chafe cream…… now what? You can either rub it directly on your skin using a generous amount (as shown in this photo) or use your finger nail to scrape a good portion off and warm it up in your hands for easier application. Apply liberally to desired area. I have only tested this once so far and it worked equal to Body Glide. I haven’t done a lot of testing or comparing to other brands because my goal was not to spend money since I already had these ingredients and a prepared bar. If you’re a local runner and want me to bring a sample to one of our runs so you can try it before you attempt to make it let me know. I’m always happy to share. If all else fails go buy yourself some Squirrel Nut Butter!

Mile by Mile on the Way to my 50k!

Today was a big day for me. 20 Miles in 100 degree heat index. This doesn’t sound very far when I think about my amazing Ultra Running friends but this was a big confidence boost for me. 

My friend Brittani is training for a 60k and agreed to drive with me an hour and a half to the Sewanee Perimeter Trail. We filled our packs with water and nutrition and started on our self supported run. It was a hot, humid day and although the temperature only reached the low 90s, the heat index creeped up to 100 degrees. We ran at a conservative pace due to the heat and only saw a few people the entire trip. Below are some pictures from our run and few of the lessons I learned for next time. 

Brittani and I both like to experiment with nutrition during our training runs. Today I tested out home made sweet potato chips, jicama with salt and lime, orange/cherries with salt and frozen grapes. Of these, I will definitely repeat with the frozen grapes and salted oranges; however, I think I’ll try a baked sweet potato next time. I like the sweet potato chips but I think a baked sweet potato will be easier to digest. Also planning to buy more Tailwind for long runs. 

Hands down the worst part of the run was all the chaffing. I have never had so much chaffing before and it started before we reached the half way mark. The combination of all the sweat plus the heavy clothes was a recipe for disaster. Next time I am definitely buying and using Squirrel Nut Butter and wearing lighter shorts and a different sports bra to see if this helps. I currently have my Beautycounter Baby Balm on and know I’ll heal up quickly. 

Another opportunity for improvement was with hydration. I brought a LOT of water BUT because of the heat and distance I ran out at the end. Next time I will not leave my water filter in the car and I am going to try freezing my bladder half full to see if that helps.

It was a great run! Overall my legs felt fine. The biggest struggle was the heat and my heart rate. Planning to do more hills and just keep up with the training. 

We only got lost a handful of times. The scenery was beautiful, I enjoyed the company of my friend and I gained significant confidence from the distance. Can’t wait to work up to longer distances so I can spend more time exploring the trails and having adventures. 

Not All Calories Are Created Equally – Your Goal Determines Your Needs

Years ago, when I was young and felt immortal, I remember thinking that as long as I kept my calories within the USDA guideline I was being healthy. I am sure someone at some point explained the basic principles of nutrition to me but during my 43 years of experience I have learned that what people learn and what people teach are subjective based on their own level of understanding and each participant’s desired outcome. For example, if my desired outcome is to eat whatever I want and also to lose weight, I might read studies and listen to educators that support my desire to eat pop-tarts as long as I stay in my calorie range (and there are studies out there to support this). From my experience, this mentality may work for some people in the short term but at some point (which I am sure is different for everyone) this method will either stop working or will affect the body in other ways. 
For several years now I have viewed my body as a machine and food as fuel. When I add low quality fuel to my body my engine might still run (maybe not as long as an engine that is better cared for) but the result might be less efficient, slower, more painful, and moodier than when I use optimal fuel. My goal is to use nutrition as a part of my healthcare. If my desired outcome is to have more energy, less pain, less stress all while enjoying the fueling process; I need to pay attention to what I eat.

Each of us is an experiment of one with foundational similarities and variations due to genetics, personal allergies, pain threshold, etc. While we all need the building blocks of amino acids, protein, carbs, and fat, the ratio and sources may be different for each of us. My question to you is what is your goal? If your goal is to be healthy, minimize your risk of developing painful lifelong diseases like Alzheimer’s, Diabetes, Heart Disease, ADHD and all of the co-morbidities associated with those, then learning about how to follow a Low Inflammatory Nutrition plan using whole foods might be exactly what you need. This is my goal and I will try to share with you information that I find and resources I find helpful.

CURRENTLY, I am focusing my self-experimentation on eating whole foods while trying to fit those in macros. If you do not need to lose weight, I do not suggest limiting yourself in this way. Read all about functional nutrition at Being Brigid’s blog (Being Brigid)for great information and recipes to get you started on a healthy diet without counting calories.  

Personally, I have some excess fat I would like to lose in order to move faster on runs and fit better in clothes so I am experimenting with counting macros. What are macros? In a nutshell, these are a number of grams to consume for 3 categories: Protein, Carbohydrates, and Fat. I am in week 3 of this experiment and it has been a challenge. The plan I am following is called Avatar Nutrition. There is a cost of $10/month. You enter in your personal statistics (height, weight, age, body fat %, goal) and the system calculates macros for you. You are responsible for weighing, measuring, and logging your food to ensure you consume within 5% of each macro target per day. Then, each week, you weigh in and report your compliance on-line and the system re-calculates your macros. I was also added to a Facebook group where thousands of other people are tracking their macros using this system with varying goals (lose fat, gain muscle, etc.). What I have found is that if someone wants to eat all packaged and processed food, they will do so within their target ranges and get the results they are looking for. In my opinion, this is not the best approach long term because of the health impacts due to the lack of quality nutrients in their food. From my perspective, I would like to try to optimize my nutrient intake, without spending a lot of time cooking or preparing elaborate meals and see if I can accomplish my goal to lose fat by sticking within certain macro nutrients. I may discover that this is not the best way for my body to accomplish this goal; however, that is what the experiment will tell me and I am happy to share my results and learning with you along the way.

Below is a photo of my breakfast from this morning along with the macro nutrients and calories. Compare that to 1 pop tart (usually 2 in a package – so double that if you eat the whole package). I think you will notice that my breakfast option looks more filling and is more nutritious. I am sure there are objections to this such as: pop tarts cost less, I can eat pop tarts in the car, on the bus, etc., I don’t like eggs… no worries! There are other options of healthy portable food that you can make for a reasonable cost. I just wanted to show you this one comparison.

Other health benefits to eating whole foods and minimizing processed foods are: clearer healthier skin and hair, less mood swings from eliminating processed sugar and other unhealthy ingredients, and better sleep.

If this is something you are interested in learning more about please comment below and I will be happy to write and share more on this topic!



Training for the Blood Rock 25K and 50K

Running on trails is more than just running. In my opinion, you don’t even need to like running to love trail running. There is something magical about being out on the trails and tuning in to the world around you. Each trail has different features and the same trail seems different no matter how many times you run it. Are there birds on the trail? Which species? When are they active (at a certain time of day or season)? Does the flora change at different points of the trail, at different elevations, in different seasons? Do new species of plants and animals magically appear after a rain storm? Can you hear the traffic? Do you run through spider webs? Are some rocks slippery and others not so much? The diversity and challenge of the terrain with rocks, roots, inclines and declines allows you to stay interested and focused while stretches of soft dirt allow your mind to drift and dream.

One of my dreams has come true!! I get to share my love of running the trails with my almost 16 year old daughter as we train together for a trail race. I am training for my first 50K and she is training starting at 0 for a 25K. My daughter Isabelle may well be the most stubborn person I know – which gives her an edge for becoming a successful trail runner.  Our official training with Fleet Feet Nashville begins September 2, 2017; however, we are “base” training until then to get in training shape.  Neither one of us is the fastest runner or hiker but both of us are strong willed, passionate and determined.  In addition to introducing Isabelle to the sport of trail running, we will be joined by one of her wonderful friends. I am beyond excited to watch them as they become independent adventurers and trail blazers.

I plan to share some of our experiences here on the blog in hopes of inspiring others to get out and try something that calls to them. Maybe that is trail running or hiking but it really doesn’t matter what IT is as long as it interests YOU.

Below are a few photos from the Blood Rock 25K in 2016. This is the race the girls are training for and if all goes well I will run the Blood Rock 50K on the same day.

Blood Rock 2017 Race Description