Category Archives: Reasons to run

Congratulations to Me: 120 miles in 14 days!

Posted on by by Lisa Pozzoni

I still can’t believe that I did it! In retrospect, I realize that this is the most miles I’ve ever done in this short period of time and the longest I’ve gone without taking a day off!  It’s one of the hardest things I’ve done and yesterday I turned 49 and 1/2!  GO ME!

8/16/20: As soon as I hit my 120 miles!

Quick background about this race (TransRockies Run: 120 miles in 6 days with 20,000 ft of elevation gain):

  • It’s been on my bucket list for about 5 years.  When I heard about it and saw the pictures, I wanted to do it. It’s not a cheap race though so I wasn’t sure when I’d ever have the chance.
  • Last year I had an opportunity to volunteer at the race which would help me get some credits to run it.  It was one of the most amazing experiences and you can read about that here.
  • This was my bucket list and A race this year.  (While I absolutely love what I do for a living as a running coach, I have learned that I need at least one major event a year for me). But then COVID19 happened…and of course they had to cancel the event.

They announced a virtual option for either 60 or 120 miles to be completed in the 15 days and I had to sign up!

My original plan was to do the 60 miles because I’m in the middle of a few big projects and I knew it would be hard for me to try to make 8 miles a day happen with the 120 miles.  However, the AZ Girls (last year’s volunteer crew) were all doing 120 miles and twisted my arm pretty quickly.  I also had been averaging 25 miles weeks and I wanted this to be a challenge….and IT WAS!

If you follow me on Instagram, you’ll know that I posted an IG Story for just about every walk/run of the challenge.  You can see the highlights here if you’re on IG.(tap on each story to move forward faster).

What did I learn while doing one of the?  Here are a few of my key takeaways….

  • I will be forever grateful for ChiRunning/ChiWalking.  I never recommend doing mileage you are not trained for…but if you do, having good technique under your belt makes a HUGE difference.  Although I walked about 60% of the mileage, I doubled my weekly mileage for 2 weeks.  While I could feel a bit of tension (I stretched just about every day too) and fatigue in my legs, my body felt great the entire time.
  • FOMO is real. I’ve blogged about this before too. Many of my TRU TRIBE teammates had signed up for the Great Race Across Tennessee (1000k to be finished from 5/1-8/31). I really really wanted to join them but I knew it would not be a good decision.  I had too much on my plate and I really didn’t want to burn myself out (which I’ve done before and learned from that experience!) before this virtual race as it was my priority this year and I didn’t want to get distracted.  I was planning on the 60 miles but as I mentioned before, between some arm twisting and a wee bit of FOMO, I decided to go for it.  I don’t regret it even though I had a breakdown on social media in the middle of the challenge.  (more on that below)
  • I had a plan and followed it.  As much as I would’ve liked to simulate the real race and do the 120 miles in 6 days, I knew that was unrealistic for many reasons. I planned to do 8 miles a day which was the daily average necessary to complete the challenge.  I looked at my calendar for the 2 weeks and saw some days where I’d get more in and vice versa.  I started tracking on my Fit Bit but that was using passive workouts which were not intentional and didn’t count.  I switched to tracking with my Garmin mid race to get more accurate results.  I was adding and averaging daily to see how much I had left as I progressed. This worked well for me. Although apparently on the TRR page, my totals ended at 118.3  because someone messaged me late on the last day to let me know this. I get in freak out mode but checked my Fitness Rankings totals.  I sent a FB message to Houda (the race director) with pics and he said I was fine! Phew!
  • Multi tasking and getting creative was necessary to get mileage done!  Managing my time was probably my biggest obstacle. I had to get creative to get my mileage in:
    • while I was walking, I used some of that time making phone calls and listening to podcasts
    • I was able to schedule some of my mileage with friends and my TRU TRIBE.  Some days I got one walk done and on some days I broke it up into 3 different workouts.
    • I woke up before my “work” group runs a few times and ran 1/4 mile loops in my apartment parking lot just so I could get it done before it was a bazillion degrees
  • It always boils down to mindset!  While I am not a believer of mind over body (I’ve seen too many people get injured with this mind frame), I do believe in mind with body. Another principle I’ve embraced from ChiRunning. There is a big difference between ignoring your body and pushing through until you get injured VS.  pushing through to overcome your mental setbacks.
    • We’ve had the hottest summer on record in Arizona and this challenge was from 8/3-8/17: prime summer heat.  I had to try and schedule runs early morning or after the sun went down.  This was not always possible. Although I could not make the heat disappear with my mindset, I could certainly embrace it and know that “it is what it is.”.  I had several days that I had to go out when the sun was beating down but I was safe by minimizing that time and being prepared for it and I embraced it. Constantly repeating how hot it is will not make it go away, as a matter of fact, it makes it worst. Accepting the heat and driving to my runs with my windows down rather than going from the AC cold car to the blazing heat really helped me acclimate.  Here is my recent blog about how and why to run in the heat. 

    • Once I had my mid race melt down, I was able to dig deep and remind myself of my Why.  This is a question I ask all the athletes before they start training for a race with me. Even more important now that we don’t know if races are happening. This was going to be my big bucket list A race this year and I would’ve been training for 4 months leading up to it.  That opportunity was taken away from me by COVID19 so I replaced it with the virtual event.  I was going to finish this race no matter what it was going to take.  Here is my IG post about my meltdown and the IGTV video that I did later that day.
    • One of the things I loved/hated about the challenge was trying to figure how I was going to get it all done.  It was so rewarding at the end to know that it all came together although I doubted myself several times!

Yesterday was 8/19, my half birthday.  I turned 49 1/2 and I’ve never felt better!  I know too many people that keep repeating how old they are, and how much harder things are….while some of this is fact that I can’t deny, mindset and how you take care of your body have a lot to do with this as well.

As I age, I keep surprising myself by doing things I never thought possible. This is a first time experience for me as far as number of miles in this short of time, without taking a day off….I have some pretty big goals as I prepare for my 50th year around the sun in 2021, and the real TransRockies Run is definitely on the list among a few other crazy endeavors…..stay tuned!

How and Why to Run In The Heat

Posted on by by Lisa Pozzoni

I find it pretty humorous during this time of the year when I start seeing these types of memes on social media…

…..like everyone in Phoenix has amnesia and forgets how hot it is here….E.V.E.R.Y. single summer…🤣 I guess when it’s perfect weather the other 9ish months of the year, we need something to complain about!

This topic has been on mind lately. Not because I’m surprised how hot it is here, but because this is the first year that I have a group training for an ultra in the summer (thank you COVID-19 🙄).  The Crown King 50K is one of my favorite ultras (this will be my 5th time). It’s normally at the end of March….it got canceled with everything going on and postponed to October 17th.  We all had options on what we wanted to do with our race entry.  Several of the ladies from that training program, including myself, decided to do the race in October (crossing all fingers and toes that it happens!)…..but we all knew what that meant: training in the heat.  UGH  But the decision was made and now it’s time to train….we just started a few weeks ago so not doing real long runs yet.

Earlier this month, I was jazzed up when Danny Dreyer, the co-founder of ChiRunning, asked me to be on his ChiSchool webinar because the topic was running in the heat. He’s lived and ran in enough places to know exactly what to do but of course I took him up on the chance to co-host with him! 😊

I was inspired by hanging out with him so I decided to do a video with some tips on training in the heat which you can find below.I thought of a few other things to add so I figured why not write a blog about it!

Here are my tips for running/walking in the heat:

  • You have a choice.  This sounds rather basic but it’s true.  No one is telling you have to do it. There are plenty of other options to exercise. You can swim, bike, use a treadmill, or not work out at all (I don’t recommend this 🤣).  If you truly hate the heat that much, don’t complain about it and do something different.
  • Embrace it.  What?!  You heard me….this is all about your mindset.  I know I can’t will the heat away, but if I choose to embrace it (rather than continuously complain about it) it won’t be as bad.  Since it’s my first time really training seriously in this heat, this is my number one strategy so far….and I feel like it’s working. One thing I started doing yesterday is not put my AC on in my car when driving to my running location.  I figure part of the problem is going from a nice cold car to a blast of heat.  If I can acclimate on my drive over, this will make the transition from the car to the outdoor air less shocking to my mind and body. Working on some affirmations next!
  • Pick a good time.  I’ve had to change the time I go to bed at night so I can get up and out the door and stay out of the sun as much as possible.  I normally try to get out before the sunrise. I also really enjoy being out on the trails at night time so that is also another option.  While it’s still warm in the evening here, there is a big difference when you don’t have the sun shining right on you. If necessary, and I have the time, I’ll take a little nap in the middle of the day when I don’t get enough sleep.
  • Pick a good location.  Ideally, stay out of the sun. Cacti are not really the best for shade so that’s a bit more challenging for us here. 😂Find locations that provide more shade. Get out of town for a quick road trip and head up north. You can also stay close to your house and have a short route that you go around so you can go home if run into any trouble.  I did an experiment the day of the webinar with Danny and walk/ran a quarter mile loop in my apartment complex at about 2:30pm.  My least favorite part was the heat from the asphalt but I got used to it after a few laps.  I did a few miles in 30 minutes but I didn’t die. I also considered jumping in the apartment complex pool but will save that for another longer session (Yes, I am intentionally trying to run in the heat…more on that below).  Here is a video I did on that day when I was done.
  • Have the right fuel and plenty of it.  Always carry water with you and make sure you have enough of it.  Freeze half of your water bottle or bladder from your hydration pack so you are ahead of the game. It doesn’t take much for ice to melt here. Staying hydrated on a daily basis will help too.  We also lose sodium and potassium when sweating so make sure you have the right electrolytes. This could be another blog post alone but if you google it, I’m sure you’ll find enough info.  I personally like to keep things as natural as possible so I use Saltstick capsules and Pickle Power. There are plenty of drinks out there but read labels as some of them have a lot of sugar and food coloring.  You can even google DIY electrolyte drinks and make your own! Make sure you have enough food for the distance you are going (there are many products like gels, etc) but I prefer real food: peanut butter pretzels, trail mix, potato chips.  It is harder for your body to digest real food vs gels so experimenting to see what’s best for you is my best advice.
  • Wear the right clothing. I always wear wicking fabric because it helps keep me cooler (relatively speaking) by evaporating the sweat instead of soaking up in fabrics like cotton. Nowadays you can even find clothes that have a cooling effect.  Modern technology is great for this.  As a matter of fact, as I was writing this, I started googling “cooling clothing” and “for extreme heat” popped up on it’s own.  Lots of good options here (huh, I may need to do some more shopping now!). I always wear a trucker hat as it keeps the sun directly out of my face. Sunglasses are a must for me and of course lots of sunscreen.  My favorite brand is Zealios and you can use discount code Zup-TRU20 for 25% off!
  • Spray bottles, ice and more ice. I usually have a cooler with ice and spray bottles.  If and when I have the chance, I put ice in my hat, in my sports bra and as many places I can think of.  Pour cold water on your wrists, head and neck (keep your neck cool with a bandana and ice).  I keep the spray bottles cold and will usually add some peppermint oil to it for even more of a cooling sensation.  You can also use peppermint candies, chew gum on your run for this same reason.
  • Learn running technique.  Good technique is not just about injury prevention.  When you learn good technique, you are learn how to move your body as efficiently as possible.  In ChiRunning, we teach people how to limit using their leg muscles (which are big muscles and use a lot of energy). When you are running more efficiently, you won’t be overworking your body which is already being impacted by the heat.
  • Adjust your pace.  Since our bodies are under more pressure with the heat, it’s important to adjust your pace. This seems like a no brainer but don’t go out and do speed intervals or hill repeats if it’s too hot.I have found myself ChiWalking a bit more than normal and I am totally OK with that.  ChiWalking is my secret sauce to ultra training/running.
  • Body sense!  This is a word you will hear every single ChiRunning/ChiWalking instructor talk about. Listening to your body (not your mind/ego) is a skill. It starts with self awareness and knowing that our minds/egos may not always have our best interest in mind. This is a main different between “power” running and ChiRunning.  It’s not mind OVER body, but mind WITH body.  The more you practice, the more you’ll know what your body is telling you when it comes to movement, how you are feeling, what you are eating, etc.  The body always knows best and it talks to us a lot.  It’s easy to choose to not listen but this can come at a cost.  Make sure you know how your body reacts in the heat and what it needs and when it needs it.

Why would I purposely run in the heat?

  • Running is my lifestyle.  It’s what I choose to do as my main form of exercise.  Just because summer is here, doesn’t mean I have to stop running because it’s hot.  This helps keep me stay consistent with my regular fitness routine.
  • Training for an event.  Races happen throughout the entire year.  Normally I choose not to train for a race during the summer so while I would still run, I didn’t have to worry about major long runs for my ultra training. I did an ultra in 2016 that was at the beginning of July (Capitol Reef 50K and the hardest one I’ve ever done!) but that was really only one month of running in the heat. This year I was supposed to be doing my bucket list race (TransRockies) which would’ve been 120 miles in 6 days on 8/3 but that was canceled…but I was ready for some serious heat training. So when I had the chance to sign up for Crown King in October, I figured why not?!
  • Improve performance! While this is not the main reason I am doing it, I am interested to see how it effects my performance.  This could also be another blog post but you can search for “heat training and adaptation” and there are several studies (some more compelling than others depending on sample size, etc) that suggest that training in the heat will improve performance.  As a matter of fact, many runners train in the heat for races at elevation rather than training in altitude. It makes sense so I’m curious to see how this impacts me later in the year.

Well, there you have it!  I hope that these tips help you and inspire you to keep moving through the summer!

Cheers!
Coach Lisa

An Open Letter to People Who Don’t Train for Races

Posted on by by Lisa Pozzoni

Dear People Who Don’t Train For Races,

Sorry not sorry for picking on you today🤣 ….but as a running coach, this is one of my biggest peeves!  I really want to understand you!

This seems to be a big thing as it feels like there are more of you that don’t train for races than people who do. These two groups couldn’t be any more different. I read about this in online forums, hear people talking about it after races…like it’s actually cool to go just run a half marathon (or any distance) without any training?  I am really surprised at how so many of you “brag” about this??  We all run for different reasons so maybe you just really like to just show up on race day, hope for the best and see what your body/mind can do with no training?!  🤷‍♀️ I still don’t get it….

NOOOOOOO! Running is NOT hard, it’s NOT painful, it’s NOT unenjoyable!

I have never not trained for a race.  Mind you, that my idea of racing is different than most people but for the purposes of this letter, let’s go with the meaning of the race in the true sense of the word. Dictionary.com describes a race as: a contest of speed, as in running, riding, driving, or sailing.

Before I give you some food for thought on why you should train for a race, the first and foremost reason is:

Crossing that finish line will have an entirely
different meaning if you train for it!

We may all get the same swag and medal at the end of any race but I guarantee you, the experience will be entirely different!

Why?  Imagine you have a half marathon in 3 months that you train for……this half marathon program has you running 4 days a week with long runs on the weekend…..

  • Your body won’t hurt and/or you won’t get injured.  Running 13.1 miles with little to no training could have some serious consequences on your body. I’ve heard of people getting injured to the point that they won’t get to run ever again. Outside of learning running technique (like ChiRunning), training for a race gets your body prepared for it.  Your muscles, joints, ligaments get used to the load that you add incrementally making race day so much more enjoyable!  I love to hear my athletes say the day after a race how surprised they are that their body feels so good! Enough to get out dancing that same evening or another hike/run the next day.
  • You will be mentally stronger.  When you have to get up 3-4 days a week to train, there will be plenty of days that you won’t want to for so many reasons: “it’s too early”, “I didn’t get enough sleep”,” it’s too hot”…… But guess what, every day that you go out and follow your training plan when you don’t want to, you are building your mental toughness muscle.  Your mind, like your body, needs to be “worked”. You can pushing through on race day one time vs having 3 months worth of days of pushing through….seems pretty obvious who will be mentally stronger. When you build your mental strength muscle, not only does it make you stronger for running but you are able to use these same skills in your life!
  • You are more likely to make running more of a lifestyle than a fad.  Habits build with consistency.  If you get into a habit of training for a race, you are burning more calories on a daily basis, getting healthier….I really don’t need to list all the many benefits of running/exercising consistently vs not.  I see it happen too many times.  You half ass or don’t train for a race, have a miserable time and say running must not be for me and quit after that one experience….or you are a masochist and just like to run races every once in awhile with little to no training. Hopefully you are getting physical and mental exercise in other ways.
  • You are missing the journey!  As cliche as this sounds, the race is the goal….what’s the point of getting to the destination if you don’t have all the struggles, wins and learning experiences from the journey?  Feels like an easy way out…like you’re cheating yourself of so many experiences…
  • You are missing the camaraderie!  You can certainly train for a race by yourself. This is better than not training for a race!  In my case, I do Ladies Training Programs so part of the training, means going out on group runs together. We explore new locations together, we get to know each other better, have way more fun, support and encourage each other.  It’s better together!
  • COVID-19 won’t impact your running journey.  If you are reading this now, all races have been canceled for the last 3 months….many of them continue to get canceled.  I’ve had a few of my Ladies Training Program start and continue during these times even if we knew the race may not even happen. As a matter of fact, we went and made our own race last weekend in Flagstaff.
  • Start the race confident and prepared. There is no better feeling than showing up for a race being prepared. I always say some good nervous excitement is a good thing (I love this video from Simon Sinek on this subject). I love being at the start line feeling confident that I have trained the miles and I am ready for whatever will happen that day. Since we get that mental toughness training for months, we are more likely to handle anything thrown our way with more grace and mindfulness on race day.

Bottom line:  You will grow in so many more ways
that will impact your running and life!  

I always say, you do you when it comes to running (and life).  If running a race with little to no training works for you, keep doing you!  But if you want to have an entirely different experience, get a coach and train for a race!

My mental breakdown and what I did about it…

Posted on by by Lisa Pozzoni

If you’ve been following me for awhile, you’ll know that I believe practicing meditation and mindfulness are a super power and the answer to all things in life. 😊 I just heard the phrase from Gaia during an audio session on Insight Timer this morning: Master Your Mind, Master Your Life.  Continue Reading →


Worst Running Advice Ever…..

Posted on by by Lisa Pozzoni

I thought I’d heard them all but yesterday, I almost spit out my drink when I read this tip! It’s in a training log of all places! Are you kidding me?

From a training log! 😡

We are having a 7-Day Photo Challenge in my TRU TRIBE Run Team this week. The challenge is to take a photo each day and describe what feelings you are having at that moment (part of our focus on Mental Health Awareness month).  One of my members, who happens to be a personal trainer as well, posted this picture along with this comment: “Dismayed! I saw this in my runner’s log book. Don’t they know about Lisa?”

Or any other running coaches?!

If any running population needs a coach, beginners would be the first group I would recommend get one! Running keeps becoming more and more popular. Although it seems like putting one foot in front of the other is all you need to know, there wouldn’t be a 65% injury rate if that were true! (I don’t know what it is exactly but numbers I see range from 60-70%)

What’s one of the first things someone tells you when they find out you are going to start running or are a runner?  You shouldn’t run…it’s bad for your knees (or name any other body part.)  RUNNING DOESN’T HURT YOUR BODY, HOW YOU RUN HURTS YOUR BODY! What you do with your body when you are not running has an impact on how you run too (for example, sitting at your desk all day).

We take golf, swimming and tennis lessons, cooking classes, but rarely do people consider taking a class to learn how to run…or at least find a coach that can help them with this.  As much as I love social media, that’s a whole other blog post for another day.  I’m all for people sharing their experiences in facebook groups but I’ve seen some of the worst advice given about running there too.  Just because people run, it doesn’t make them experts.

I’ve been teaching ChiRunning for 10 years and coached many runners of ALL levels. Bottom line, it’s worth the investment regardless of what level runner you are to have a coach! There are many different coaches out there and it’s important that you find one that works for YOU.  Here are some key things that I would look for when hiring a coach, in order of importance:

  • Education and credentials: Do they have the proper knowledge required to teach you how to run properly and increase your mileage safely? Being a runner isn’t enough.  Many of us have spent quite a bit of money for the education we have. There is a reason there are coaching agencies and certifications.
  • Experience: how long have they been coaching?  More experience means they’ve dealt with more scenarios and have more tools in their toolbox. What type/level of athlete do they coach?
  • Personality: are they a good match for you?  This is more important than you realize.  Some people like the hardcore, drill sergeant personality while others might prefer someone who is more of a cheerleader.

Does their speed matter? Absolutely not!  While there may be some great coaches out there that are fast runners, this is not something I would consider.  If you’re goal is to learn to run fast and they meet the qualifications above, great!

Does their “celebrity” status matter?  Absolutely not!  While there may be some great coaches out there that have a celebrity status because they are really good with social media, this is not something I would consider.  If they meet the qualifications above, great!

Will they give you a good hug at the finish line?  🥰 While there is nothing better than a good hug, this is not something I would take into consideration…unless they meet the qualifications above.

You don’t have to take this advice from me though!  Here are some of the answers to this question “What advice would you give a beginner runner?” from TRU TRIBE Run Team Member Spotlights:

“I had to start with alternating walking and running.  At the time I felt like I wasn’t a “runner.”  Now I realize that the moment I transitioned from a walk to a run, I became a runner!  So, I would advise a beginner to think of herself as a runner, regardless of speed, body type, age or experience.  I also recommend getting a running coach to help you with your mechanics.  You probably ran very naturally as a child, but as an adult you may need to re-learn good form.  It may be the key to staying injury-free.  Lastly, find a running group!  I love my time alone when I run, but I also love running with my Tribe!” Barbara B.

“Start with a good coach.  Learn the right form right out of the shoot. But most importantly, just start.” Andrea T

“Do not worry about your speed or what other people may think. Take your time, build up slowly, focus on your form, get some strength training in to smooth out any imbalances. Hire a coach to help you with all this so you don’t fall into bad (injury producing) habits!” Karla H

“Find a coach to help you with your running journey.  Learn the correct running form to prevent injuries along your way.  Strength training is such important element to help you get stronger, prevent injuries, and improves your performance as an athlete.” Sonia G

Guess what, Bill Gates thinks you should have a coach too! If you plan on making running a lifestyle, getting a coach is one of the best things you can do for yourself!                                         

 

TRU Tribe: Member Spotlight Mellie Frei

Posted on by by Lisa Pozzoni

Every Saturday we highlight one of our members in TRU Tribe Running Club .  Meet Mellie!  If we can do it, so can you!

Mellie’s 1st 50K!

Why did you start running?
I started running for health reasons. I was diagnosed with COPD and Chronic Pancreatitis in the same year and wanted to do something to be able to keep breathing!
What age did you start running?
50
How old are you now? (to inspire the others! but you don’t have to answer if you don’t want to)
52
What’s the biggest lesson you’ve learned so far from your running journey?
You can’t finish if you don’t start, and it is ok to be DFL! (Dead F*&n Last)
What advice would you give a beginner runner?
You have to start somewhere, set realistic goals, don’t be hard on yourself, surround yourself with positive, supportive people!
What would you do differently knowing what you know now?
Learn how to run the right way, so you don’t get injured!
What is your longest race distance and why?
Recently completed Javalina Jangover 50k with Cindy Richardson!  I wanted to try a 50k, as my goal is to challenge myself continually, and defy the odds.
Do you have a bucket list race or distance?
The National Pancreas Foundation is currently a charity partner with the Marine Corps Marathon. The cutoff is 7 hours for the full, which will require some speed work for me to maintain that pace for 26 miles.
What has been your favorite race and/or distance so far?
I have many favorite races!! I love the challenge of the half marathon distance and my goal is to complete all the Vacation Races! My favorite was the Grand Teton Half, simply beautiful!
What is your favorite color?
I don’t have just one!
What is your favorite post race food and drink?
I love a juicy IPA after a run!! Love going out for breakfast after weekend runs
Anything else you want to share with the TRU TRIBE 😀
When you are surrounded with the right people, anything is possible. TRU TRIBE ladies are so inspiring!

Click here for more Member Spotlight Inspiration!

 

TRU Tribe: Member Spotlight Kisha Ferullo

Posted on by by Lisa Pozzoni

Every Saturday we highlight one of our members in TRU Tribe Running Club .  Meet Kisha!  If we can do it, so can you!

Why did you start running? 
A friend was doing a race and asked me if I wanted to do it too.

What age did you start running?
35

How old are you now?
46

What’s the biggest lesson you’ve learned so far from your running journey?
To enjoy the ups and persevere through the downs.

What advice would you give a beginner runner?
Find a supportive group to run with.

What would you do differently knowing what you know now?
Stretch more, rest more, cut myself some slack for hard runs

What is your longest race distance and why?
100k at Javelina Jundred….I volunteered at this event about 6 months after I started trail running and I saw “real” people with “real” bodies and thought if they could do it so could I.  Made a 3 year goal to do it for my 45 birthday..

Do you have a bucket list race or distance?
I would like to get 100 miles at a timed event..

What has been your favorite race and/or distance so far?
I really enjoyed Punisher 30k….it’s a nice course at night.  I also thought the Black Canyon Trail was beautiful (at least the 20 miles I saw 😜)

What is your favorite color?
Purple

What is your favorite post race food and drink?
Beer and pizza.

Anything else you want to share with the TRU TRIBE Online 🥰
Thanks for being part of my journey!

Click here for more Member Spotlight Inspiration!

 

TRU Tribe: Member Spotlight Cindy Richardson

Posted on by by Lisa Pozzoni

Every Saturday we highlight one of our members in TRU Tribe Running Club .  Cindy Richardson was our first one!  Since she’s been a member, she’s crossed finish lines she never thought possible including her first 50K on 9/27/19!

Cindy and Mellie completing their first 50K..at night! They are still smiling at the finish even if the sunrise beat them to the finish 💜

Why did you start running?
I needed a new challenge in my life and running had always been something I was scared of.

What age did you start running? 
58

How old are you now? 
59

What’s the biggest lesson you’ve learned so far from your running journey?
Just start and quit thinking about it. Even if I have a setback, I need to work within my own limits but keep moving forward towards my goals.

What advice would you give a beginner runner? 
Just start and quit thinking about it. Find a coach and stick to a workout schedule. Having an event as a goal will help keep you focused.

What would you do differently knowing what you know now?
I would try to be more consistent with my workouts.

What is your longest race distance and why?
50K – recently completed. It was a tough event but I finished within the cutoff time.

Do you have a bucket list race or distance?
Not any more. I am happy with the 50K, but may decide to do other 50K races. 

What has been your favorite race and/or distance so far?
I really enjoyed my first night race, it was a 9K at San Tan and beautiful weather with full moon, and I ran with a companion Melinda the entire race.

What is your favorite color?
None really but wear lots of purple now.

What is your favorite post race food and drink?
Beer garden is always fun to sit and visit with group, beer and something salty for post race snack. 

Anything else you want to share with the TRU TRIBE Online 🥰
Having the TRU Tribe group as inspiration and companions is a great way to keep focused and have fun. Lisa is a great coach — working on technique, running workouts and auxilliary excercises plus cheering us on the entire time.

Click here for more Member Spotlight Inspiration!

Race Report

Canyon De Chelly Ultra 55K Race Report 2019

Posted on by by Lisa Pozzoni

This race is one of the main reasons I love running!  This was my most favorite race experience that I’ve had to date! (so hard to say this as I’ve had so many but overall, this one takes it!)

First I have to thank Maria Walton.   Continue Reading →


Behind The Scenes: TransRockies Run Volunteer Gig

Posted on by by Lisa Pozzoni

“I’m on the highway to hell
On the highway to hell
Highway to hell
I’m on the highway to hell”……

This AC/DC song will never be the same for me after the last 9 days of my life! I’ll tell you why in a minute….

I remember hearing about the TransRockies Run several years back.  I remember talking to my friend Diane about it and I put it loosely on my bucket list.  With all the new adventures in my life, I kind of just forgot about it…..until my friend Joan heard about some volunteering opportunities with the race this summer. August is my slowest time of the year and I figured it would be nice to get out of the Arizona heat and go to CO.  (I always tell my peeps that they should volunteer for races. It’s just good karma and so much fun.) I usually volunteer locally but this seemed like a fun summer adventure….and now that I was going to see what it was about, maybe I’d consider putting it back on the bucket list.

In the interest of time, I will try to summarize my experience with some quick comments and photos 😉

Race Summary
A 6 day stage race in the Rocky Mountains of CO totaling 120 miles (13-24 miles daily) with 20,000 feet of elevation gain.  Runners have the option to camp or stay in hotels as the start and finish line move just about every single day for these point to point runs.

Map of TRR 2019

120 miles!

My Volunteer Gig
I went up with some friends and we were assigned to Start and Finish Line Catering & Timing (aid station for the runners before they left that stage and at the end of it).  This might seem pretty easy but consider that the start line and finish line were usually in two different locations (and sometimes so was camp!). We have all been trained and volunteered with Pati Coury from Aravaipa Running and were very confident in our aid station skills. As said by Justin, a fellow volunteer: “ It was the easiest week of working hard that I can ever remember.”  I am not kidding when I say I don’t think I have worked that hard for that many days in a row EVER!  We started at 6am getting the Start Line Aid Station ready, then normally drove to the finish line, helped the Start/Finish line crew put the finish line up and then set up our aid station.  We were there all day until the last runner came in. Then we cleaned everything all up, loaded it back in the cargo van, maybe had time to get some dinner, attend the mandatory end-of-day staff meeting, then go refill our van with supplies for the next day. We normally ended our day at 8:30pmish.

Day 1 we went to “HQ” to fill up our cargo van

We emptied and reloaded this van twice a day and it always full (not like this picture!)

GU was a sponsor and we had plenty of products!

This is the start/finish line that goes up and down every day! (those are metal panels on the side that come apart!)

We were nicknamed the AZ Girls. We strategically brought our AZ Sole Sports shirts to represent! We had our Run Steep Get High shirts for one day too but forgot to take a picture!

Behind The Scenes
I titled this blog Behind the Scenes for a reason.  Never ever have I seen this big of a group of volunteers work so hard and so well together. It’s hard to describe in writing. Just about every day, the camp crew took tents down and put them back up at another location, the luggage crew moved all the runner’s luggage, and the shuttle drivers shuttled runners to and from start/finish lines and camp. And when you were done with your “job”, you just moved around and asked others if they needed help.  I don’t know what the return rate of volunteers is but I will guess it’s about 80%.  We walked right into a big TransRockies family.  The first evening was a bit weird because it was a reunion for most of them. By the next day, we were welcomed and brought in like we belonged.  I met so many wonderful people.  There is no doubt that there is a very strong sense of community with this race and it felt so good to be part of it!

Back to AC/DC..and Right Said Fred
The count down song at every start line (6 days in a row!) was Highway to Hell. I can play the song now and close my eyes and feel the energy of the runners.  There is nothing like the energy of a start line!  The other great thing you could see and feel throughout the week was the camaraderie.  Not only of the volunteers but the runners too.  Many of them knew each other as repeat runners as well but if they didn’t, they had 6 days on the course and in camp to become friends.  The closest thing I can compare it to is my Breast Cancer 3-Day experience only this was more days and more moving around.
The other song that I will never forget now is Stand Up (for the champions) by Right Said Fred.They played this every night after dinner with all the winners for the various categories in the front of the audience. They all stood up and jumped to this song. Again, lots of good energy.

The Runners
We were there for them!  Our goal was to make sure they all had a great experience.  If you are a runner, I highly recommend taking time to volunteer at races.  Such a rewarding experience! Since we were at the finish line, we got to see every single runner!  We got to watch the elites come in with some super strong finish times and then…..my favorites, the back of the packers.  I got to meet some of the coolest people! From Mirna Valerio, The Mirnavator  to Gordy Ainsleigh, the “father of ultramarathoning”, to Gina Lucrezi, the founder of Trail Sisters.
As much as it was great to meet the famous runners, I also got to meet so many other runners from all walks of life.  There were many international runners, elite runners and back of the packers.  I really think I met every single runner but didn’t really get to know many of them as they came through tired from their run and ready to go sit down with some GU Protein Recovery Drink (which by the way was all the rage!).  I watched so many people do some epic shit and that is what inspired me every morning to get up and take care of them.
Some TransRockies runners  were also supporting charities: First Descents (they provide life-changing outdoor adventures for young adults (ages 18 – 39) impacted by cancer and other serious health conditions) and Mito Canada (Canada’s only not-for-profit organization focused on mitochondrial disease).

The first time I hugged him I had no idea who he was…then I found he was Gordy Ainsleigh 😉

Best photo bomb ever with #themirnavator Mirna Valerio trying to drink my beer 😉

First Descent charity guys! Love what people do to raise money for charity!

On Day 3 they added an early start for the back of the packers, led by the awesome Mirna Valerio!

Love that these 2 were a team and were giving these cards away to people coming in after them 😉 It’s never too late and you are never too old!

The Man!
HOU-DA! HOU-DA! HOU-DA!


We all shouted his name when all the volunteers were called on the “stage” at the awards ceremony: Kevin Houda McDonald, race director.
What can I say about this guy?  My first impressions were his email responses when I was inquiring about the volunteer gig: short and sweet….then I had a chance to talk to him on the phone before we left to get more details and he was like a ping pong ball all over the place. I was writing as fast as I could trying to keep up as he changed his stream of thought what seemed like a million times. Even when I finally met him, he was doing 5 things at one time….but….:

  • he was always present when engaged in a conversation
  • he had no problem diving in any areas where help was needed at any time
  • he thanked his volunteers daily and acknowledged everyone’s hard efforts in our nightly staff meetings from the porta-potty people to the sweepers
  • he backed up his staff when needed
  • he gets a high return rate of volunteers (and it’s a long tough week of volunteering)
  • he keeps this huge team of volunteers motivated while there are so many moving parts to this race

I swear I am not kissing ass but as someone who has quite a bit of leadership experience from the corporate to the non profit world, this guy knows how to make it happen. This was one of the most well run events I’ve ever been part of it. There are many people who make this all happen but it requires a good leader too.

As much as I worked my ass off in those 10 days, I wouldn’t change a thing!  It was an awesome experience and I have a whole new running family too! There were so many more memories and pictures and beautiful views….but the next blog I write about this race will be as a runner when I do it next year! 

Special thanks to the Start/Finish Line crew who took us under their wing and the team we worked the closest with….seriously too many people to thank for this amazing experience!

Last day with our team: Big G, Rachel and Doug (missing Keon and Bruce)

Last day with our team: Big G, Rachel (missing Keon, Bruce and Doug). Joan and I manned the aid station and Elaine and Lori were timers and backed us up too.

If you want to find out more about running or volunteering, here is the website where you can find all their social media handles (go check out some of the pictures from the race!)

If you were a runner or volunteer and made it this far in reading my blog, you can find me, The Running University on Facebook and Instagram.  Stay in touch and see you next year!

THANKS TO VOLUNTEERS AND RUNNERS FOR AN UNFORGETTABLE EXPERIENCE!

Edited on 8/22/19 with this video from We Run 4 Fun

I am recapping my TransRockies Run Experience (titles are clickable links):
Behind the Scenes: TransRockies Run Volunteer Gig (2019)
TransRockies Run: View from the Back of the Pack (Recap)
TransRockies 2021: Stage 0 & 1 Shenanigans 
TransRockies Run Stage 2: Iconic Hope Pass!
TransRockies Run Stage 3: My favorite? 🤷🏽‍♀️
TransRockies Run Stage 4: Just Keep Swimming….
TransRockies Run Stage 5: One More Day 😥😁
TransRockies Run Stage 6: I did it! 🎉🍾