Category: running

Thanks for the Memories 2018

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2018 was another wild ride! I logged a total of 45.7 race miles, not as many miles as I hoped due to a year packed with four yoga teacher training sessions, limited funds, and an unexpected foot injury, BUT I am still very proud of what I did accomplish! I have lots of gratitude for the unwavering support from you my loyal followers, friends, community members, and my sponsors Westfields Dental, Bitar Cosmetic Surgery Institute, Essence of Om, and Downs and Associates Insurance!

Highlights of the year included achieving two personal milestones. I participated in my first Ragnar Relay, running the furthest I ever had so far. The day before I flew out for the race in Mt. Zion, Utah, I was in the emergency room until after midnight for minor internal bleeding that I first discovered during the Race for Hope. The ER doctor and nurses respectfully thought I was crazy for going through with my Ragnar plans, but gave me their blessing after I explained my passion for persistence and that it would be my first time as a team leader, and I didn’t want to let my teammates down. I went on to complete the relay faster then I expected!

My second milestone of 2018 was competing in my first half marathon, Seawheeze in Vancouver, BC. Overall, this trip was one of the best experiences of my life, which is why I am doing it again in 2019 (spoiler alert 😉). My Airbnb host was terrific, having two daughters of his own who are marathon racers, he made sure that I had all of the necessities I needed pre and post race. It rained relentlessly the whole time I was in Vancouver, so I joined a local yoga studio called YYOGA to keep up my fitness schedule. I ended up befriending a wonderful local woman named Patricia in one of the classes. She and I instantly hit it off as if we had been friends for years. I had a stellar training schedule to follow, thanks to the valuable booklet Lululemon sent all the racers, but I did not prepare as I should have due to being immersed in yoga teacher training. My body wasn’t accustomed to the impact of street running, and as a result, I ended the half marathon with a stress fracture in my left foot. I am proud of my race completion time despite the circumstances. Lesson learned, NEVER blow off your training schedule that prepares your body for a race or fitness challenge of any kind!

A trusted wise friend told me that she foresaw 2019 as being a transitive year for me. I am intrigued by what lies ahead. I learned some valuable lessons in 2018, but I am ready to move on. I hope that you continue to find inspiration in my life journey, and forge a fearless path of your own in healthy ways that fulfill your spirit and soul!

DATE EVENT LOCATION
May Wonder Woman Run Fairfax, VA
May Race for Hope Washington, DC
May Ragnar Trail Relay Zion, UT
June DC Pride Run Washington, DC
July Ragnar Chase the Moon Fairfax, VA
September SeaWheeze Half Marathon + Yoga Festival Vancouver, BC

Testing 1, 2, 3 … Podcast Running Session

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The Running Couple Podcast

I had the honor of being the first guest on a podcast show called The Running Couple. Mark and Lissett Lineberry, aka The Running Couple, are a cool duo who are busy parents of four and share a passion for running. They travel all over the US participating in running races of various levels and distances. I had a blast being interviewed by them! I hope that my session inspires you to go out and conquer any physical fitness challenge, small or large, that brings you enjoyment.

Be sure to check out their website and other inspiring podcast session interviews!

Outtakes From Running Podcast

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The Running Couple Podcast

Here is the original transcript of my podcast interview with The Running Couple. I am sharing it in hopes that as you begin to set your fitness goals for spring and the rest of 2018, my journey will motivate you!

Kimberly Evering started her blog, Gal on the Go, years ago as part of a grad school project. She’s had so much fun doing it, that she’s kept it going for 10 years. Kimberly was originally inspired by a story Ted Leonsis shared about his bucket list on DC101. She decided to create a fluid bucket list about her life experiences through blog posts and photos. Gal on the Go organically grew into an adventure theme with a custom logo and the tagline “Use your fears to become fearless!” After three significant surgeries over the past three years, Kimberly decided to take control of her circumstances and work hard to make healthy comebacks each time. She entered a variety of races including Spartans, 10Ks, Tough Mudders and triathlons all over the world. Kimberly maintains her blog in hopes that her stories encourage other girls and women to lead healthy lives and try things, within reason, outside of their comfort zones. Her ultimate goal is to start a foundation one day!

Q: What was your favorite race this year (2017) and why?
A: My favorite race was the VA Momentum SUPTri in July because it combined a new sport for me, paddle boarding with a sport I have loved since I was a little girl, cycling, and a sport I just started a few years ago and that I am still learning, running. The race presented a weather challenge that I had never faced before in the form of a torrential downpour. During the very hilly cycling portion I was cursing Mother Nature, but then I realized I needed to see it as just another challenge and tackle it in that way.
Q: What drew your interest to running?
A: I ran for the first time a few years ago as part of a boot camp class. I thought it would be unenjoyable, but surprisingly it wasn’t! I moved to a different city and visited a local store called Pacers Running. Doug, the manager, told me about a community group that meets up at the store for fun short runs on weekdays and long runs on Sundays. I joined a three-mile weekday run and liked it so much, that I continued running with the group. I learned a lot from Lissett (half of The Running Couple Podcast) and from other experienced runners in the group.
Q: What keeps you running?
A: I continue running to improve my skills and because I enjoy the comradery of others.
Q: What’s playing on your running playlist?
A: I am a HUGE music lover and serve on the board of directors of the college radio station WBNY. Ironically, however, when I run solo I don’t wear headphones because I try to be as alert as possible to my surroundings, and when I run with a group I like talking with others. In my car, you can catch me singing my heart out to my favorite tunes on Spotify … sorry to those stuck at red lights beside me.
Q: What’s the biggest obstacle you had to face?
A: Physical recovery from a surgery and then having to do it again two more times! The biggest surprise obstacle has been fighting my mental doubts. I got into running and serious physical fitness late in life. At first, I thought is it too late to get into running? Should I even try? I pushed the self-doubt aside and figured why not! The running, yoga and challenge race groups I am part of consist of people of all skill levels and ages — there’s no judgment; which is very inspiring!
Q: Do you run for speed or for distance?
A: Currently, I run for distance because I am still learning about pacing and speed. During races, I try my hardest to be fast, but I have not figured out a good consistent pace for myself yet. I tend to run at the pace of those around me … or at least I try.
Q: Are you a trail, pavement pounder, or treadmill runner?
A: I am a pavement pounder! Give me a nice paved path to run any day. Trail running is a close second because it usually provides cool scenery. My least favorite running is on a treadmill because I spend the bulk of my day working in an office, so the last thing I want to do when I am off the clock is being stuck inside.
Q: Are you a morning, afternoon or evening runner?
A: I prefer morning or evening runs, especially during hot summer months. I found that I usually have a more productive day when I kick-start my energy with a form of physical activity in the morning. Also, it’s nice to get my workouts in early so that if other things come up I don’t feel cheated missing out on my favorite activity of the day.
Q: Where’s your “wall”?
A: My wall seems to be about 10 miles. I look forward to working on increasing my “wall”, especially given my goal of doing a half-marathon.
Q: What’s the craziest thing you’ve ever seen while running?
A: Hmmm, probably the time when a baby deer ran swiftly across only a few inches in front of a group trail run I was part of — it hung out on the side briefly watching us. I wondered if it thought it could show us a thing or two about grace and speed!
Q: What’s your favorite running resource or gear?
A: Since I am still fairly new to the running scene I continue to experiment with gear by different brands. When I first started, I ran in Nike sneakers, but someone recently turned me on to Brooks® Ghost 10 Running Shoes and I really like them. My absolute favorite tool that I use for all my fitness activities is my trusty Endomondo app on my phone! I use the free version, which provides a range of valuable data. I have been promoting the app to others for years, so much that I should be a brand ambassador for them!
Q: What’s the best thing that happened during a run? What’s the worst?
A: The best was reaching a final distance I was unaware of during a group Sunday run and being proudly in shock when I found out how far I had run. The worst was when my legs cramped badly during a challenge race, which in turn held back my teammates. I felt horrible and helpless.
Q: How has running helped you?
A: Running has provided me with an interest in a sport new to me and the determination to see what level I can reach — I am currently up to 10K level. Everyone needs to start somewhere! (UPDATE: This year I will attempt my first half-marathon in Vancouver, BC, as a SeaWheeze participant. SeaWheeze has been on my fitness bucket list for many years before I knew what serious running entailed just because of its “fun factor” reputation. I didn’t deserve to participate in the event before, which I respectfully realize. I now have the running knowledge and training to merit my place as a SeaWheeze participant and true appreciation for the opportunity.)
Q: What’s the most special race you’ve participated in so far?
A: The Dulles Day 10K, known as “the flattest, fastest race in the beltway”, is my favorite for sentimental reasons because it was my first 10K and the longest run I have completed so far. The challenge races I’ve done like Spartan and Tough Mudder involved a lot of intense running through woods, but the running was broken up between obstacles, so it’s different. Dulles Day was also memorable because it took place on the full length of the Dulles Airport runway shut down special for 2,500 runners, providing unique views of planes and the airport tower.
Q: What’s the craziest thought that has popped into your head during a run?
A: Oh no, major wedgie (and there’s nothing I can do about it if I am running with others)! I also think about unexpected obstacles like tree roots or rocks, hoping not to trip and fall on my face!

 

Challenge Races: Athletic Gear + Backpack Tips

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I have been asked many times for advice on how to dress for challenge races and what to bring, so I figured why not share the info in a post. Enjoy Spartans, Tough Mudders, Trail Ragnarians and others!

CLOTHING:

Note: I am basing this on average race weather, not winter conditions.

  • Dress in sportswear that is made from quality fabrics, has some compression and is comfortable, BUT not so expensive that you will be upset if your clothes are torn up from obstacles and getting down and dirty on a race course.
  • Breathable, lightweight fabric is the best so that if you become soaked by water features or Mother Nature you will not be weighed down.
  • Coverage is a key factor often overlooked. If you are going through several water features or it’s raining I would stay away from long-sleeve tops, ankle-length leggings, and loose fabrics that could weigh you down or get caught on objects. To that same point, I wouldn’t recommend wearing tiny shorts that offer little to no protection. I have found that Capri leggings are the best length because they offer mid-range coverage and protect your knees during crawling maneuvers.

GLOVES:

Bring fitness gloves you can wear to help protect your hands and provide you with a good grip on the obstacles. Again, I wouldn’t recommend buying expensive ones because they may get torn up. When I reach water obstacles I typically remove my gloves and stash them in my waistband to try and keep them dry.

SNEAKERS:

The importance of your feet being comfortable is commonly taken for granted and can make a huge difference in your race experience. I strongly advise not waiting until race day to break in new sneakers. Your sneakers should have good tread and ankle support to handle slippery surfaces, wooded and rocky terrain, especially for races that last more than three hours. Wearing lightweight sneakers and tying them securely is also a benefit if they become wet or heavy covered in mud. I cannot tell you how many random sneaker casualties I see along race courses. Be prepared to have to spray down (or power-wash 😉) your sneakers at the end of a race. If they are old and/or destroyed at the end, many races offer you the option to throw your sneakers in a donation pile.

BACKPACK ESSENTIALS:

Note: I like items that aren’t bulky and serve multiple purposes.

  1. Emergency Phone Charger
  2. Phone – place in a waterproof pouch if you use it during a race, I usually leave my phone in my backpack for fear it will get broken
  3. Photo ID + Insurance Card + $20 Cash (in small bills) – place together inside a small ziplock baggie or a waterproof pouch
  4. Keys
  5. Sunglasses
  6. Hand Sanitizer Gel – can be used for your hands or first-aid
  7. Small Bar Soap – like the kind from a hotel
  8. Lip Sunscreen
  9. Body Sunscreen
  10. Bug Spray
  11. Q-Tips
  12. Nail Clippers – can double as scissors if needed
  13. Standard Garbage Bag – can be used for garbage or as a rain poncho
  14. Pack of Mini Tissues
  15. Small Travel First-Aid Kit
  16. Flashlight or Two Glow Sticks
  17. Spare Pair of Socks
  18. Spare Pair of Underwear
  19. Light Packable Jacket or Sweatshirt – shout-out for GORE-TEX® SHAKEDRY™ Jackets – breathable, lightweight, waterproof and reflective, totally worth the money, #GOREWear
  20. Black Sharpie – for writing your race number on the body part of your choice, filling out forms and more
  21. Duct Tape – rip and roll up a small section from a large role; useful for covering blisters, patching holes and more
  22. Water Bottle + Carabiner Clip
  23. Electrolyte Tablets – #nuun tablets are great because they come in a small waterproof container (based on a lake incident I had) and they are versatile; you can pop a tablet in your water bottle or the mini paper cups of water
  24. Protein Bars
  25. Energy Gels
  26. Microfiber Towel – perfect for use at the end of a race on your body or to protect your car seat

Now go out and crush your race goals!!!!!

If you have any tips you would like to share, write them in the Comments section or send an email to galotgo@gmail.com and I will add them to this post.

Sneak Peek: 2018 Healthy Adventures

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“When unforeseen obstacles arise, change your plans for how you will reach your goals, never give up on your goals or yourself.” – Gal on the Go

My healthy adventures schedule may appear tame now, but you never know what’s going to come up, and that’s part of the fun!  😉

DATE EVENT LOCATION
May 6 Race for Hope 5K
http://www.teambt.org/		 Washington, DC
May 11 & 12 Ragnar Trail Relay
(Team: All the Good Names are Taken)		 Zion, UT
June 2 Bay Bridge Paddle Annapolis, MD
September 22 SeaWheeze Vancouver, BC

 

Time Flies When You’re on the Go

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Randy, Trevor & Kelsey
Leslie, MaryKate, Sarah and Me
Photo by Kelohimography (2017)

In 2015, I set out to complete a Spartan Trifecta, but not just any Sprint, Super and Beast, I purposely chose the most difficult Spartan Races on the east coast. I started with the Virginia Super at Wintergreen, then tackled the Vermont Beast at Killington, and finished with the Boston Sprint at Fenway Park. I entered the obstacle races solo and had the honor of connecting with some incredible competitors, and meeting their supporters along the way. Everyone I met made my experiences memorable and fun!

In 2016, some unexpected injuries and surgeries got in my way, but I focused my energy on making a comeback in 2017 because life is too short for a pity party! I trained year-round approximately five times a week and pushed myself outside my comfort zone to try races of all kinds that I had never done before.

I’m not going to sugar coat it; 2017 was exhausting, but I had a blast! I owe the privilege of being able to participate in the events below because of the support from my friends, community, and local businesses like Westfields Dental and CorePower Yoga Fairfax. Thanks to all for the positive memories!

DATE EVENT LOCATION
May 7 40th Anniversary TD Five Boro Bike Tour New York City, NY
May 14 DC Bike Ride Washington, DC
June 17 Tough Mudder Full Whistler Olympic Park, Vancouver, BC
July 29 VA Momentum: SUPTri (paddle board, bike, run) Bridgewater, VA
August 27 Philly 10K Philadelphia, PA
September 9 13 Colonies Ride Washington, DC
September 16 2017 National Capital Region 9/11 Memorial Stair Climb Oxon Hill, MD
September 23 GlowDogGlow 5K Loudoun, VA
October – January Yoga Teacher Training School Fairfax, VA

 

Street Cred

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Philly 10K
4,500 Runners (Sold Out)
Bib #1221

My friend Tracy from high school, aka #somekindarunner, and I made plans to meet up at a halfway point over the summer and do a fun race together. Enter the Philly 10K, a 6.2-mile loop through South Philly and Center City along 76 city blocks. This annual race has been going on since 2014, hosted by a group of proud Philadelphians to celebrate the history and diversity of the city. The race entry fee includes a finisher T-shirt and keepsake, but no medal. The robust crowd was very friendly and the race was well organized. Even if medals aren’t involved in a race, I still try to do my best and use the opportunity to compete against myself and put my training efforts into practice. My end time was 1:05 with an average pace of 10:28. After the race, we enjoyed the street festival, headed to the hotel to clean up, and then went for a delicious meal before parting ways on our mini road trips back home!

Take It to the Limit … One More Time

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VA Momentum: SUPTri (first annual), Bridgewater, Virginia
25 Miles Total  
140 Participants
Bib #46

The day came for me to participate in the last of the three big races I set as my healthy comeback goals for 2017. My mind was in overdrive thinking about the bad weather, the nervousness of doing my first triathlon, and a sadness that the major fitness ambitions I had been working tirelessly to achieve were coming to an end. My friends Beth, Sarah and Leslie were with me to also compete in the triathlon. We arrived at the starting point, and got our bikes and other gear situated in the transition areas. Then, we put timing bracelets around our ankles (which looked like house arrest devices).

Beth, Sarah and Leslie had an earlier wave, so they got on their paddle boards and lined up at the starting point for the first leg of the race. The Stand Up Paddleboarding (SUP) portion was one mile on a section of the North River in Bridgewater. The flash floods the previous night caused the water level to be high. I did my best to focus on paddling my arms off, instead of being distracted by the intimidating rough waters.
SUP Completion Time: 16:22, 1 Mile

I hustled to the transition station to dry my feet, put on my socks and sneakers, and hop on my bike as fast as I could to start the cycling portion. This leg of the race was described as a “beautiful ride through the countryside”. The scenery was indeed beautiful, BUT the hills were arduous and the rain was relentless. I never biked for that many miles in that bad of weather before. It truly tested my spirit. At one point I saw a massive brown cow along a fence line and I swear it was giving me the side-eye. That’s when you know you’re tired! Finally, I saw a woman waving in the distance, and as I approached, she yelled: “good job, you’re in the homestretch!” I felt like crying tears of joy.
Bike Completion Time: 1:30:09, 20 Miles

I made my way to the transition station, threw my bike up on the rack and started running. It felt like an out-of-body experience; my legs were still in cycling mode. This final portion of the race was a technical run, described as a one-of-a-kind run on farm property with switchbacks on rough, hilly terrain. The rain finally stopped and I tried to take in my surroundings and appreciate the experience. I kept repeating to myself, you did it, it’s almost over! When the finish line was in sight I booked it with every last bit of energy I had left. As I reached the end the announcer said, “here comes Kimberly Evering from Fairfax, Virginia, way to go!” Then a girl placed a medal around my neck. Beth and Sarah were there waiting, and greeted me with big smiles and hugs. The best way to end a tough race is to have great friends by your side!
Technical Run Completion Time: 45:16, 4 Miles

My overall finish time for the race including transitions was 2:35:58. I am very proud of my time, given the country hills, pouring rain and fact that it was my first triathlon. There was a charming building on the property called Valley Pike Farm Market, where we could go inside to claim our free finisher beer. I opted for a huge hot chocolate instead. We hung out in the market for a little while decompressing and being goofy, before making the drive back home.

Remain fearless and never say never! My big planned races for the year may have come to an end, but I am not one to say no when my friends invite me to join them for a physical challenge. Sooooo I signed up for …

  • Philly 10K, Aug. 27 
  • 13 Colonies Ride, Sept. 9 
  • 2017 National Capital Region 9/11 Memorial Stair Climb, Sept. 16

I hope you will keep following my journey and that you are encouraged to live a fearless life, doing healthy things outside of your comfort zone!

OrthoVirginiaWestfields Dental

‘Burst’ing With Talent

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Photo by Kelohimography (2017)
Photo by Kelohimography (2017)
Photo by Kelohimography (2017)
Photo by Kelohimography (2017)
Photo by Kelohimography (2017)
Photo by Kelohimography (2017)
Photo by Kelohimography (2017)

My friend Jaxon made a bold move to follow his passion and change careers from working in a cube to working behind a camera. I participated in the fitness section of his portfolio. It was a blast! Photos by Kelohimography

“Don’t let a win go to your head, or a loss go to your heart. Keep the faith and trust in the process, put the work in and your time will come.” – Brooks Laich (my fav athlete because of his talent as a hockey player and his life values)

Thank You for Rooting for Me

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I am sad to share that the Spartan organization contacted me to say that Spartan Race Cuba for March is canceled.

cuba

I have been training hard for months, even on days when I was in pain recovering from my surgeries and felt like I physically couldn’t do it. Every time I am out training I do my best to give 110%, drawing motivation from the incredible people who have been supporting me along the way.

I am not sure I believe the reason their government gave Spartan, especially given the current state of our nation. Politics aside, I did what I know best when faced with things out of my control, and adjusted my goals … again.

Here is my new race schedule for 2017… (Note to My Financial Donors: The registration and travel are booked for these races, so they are a definite go!)

40th Anniversary TD Five Boro Bike Tour
May 7, NYC

  • On the first Sunday in May, 32,000 cyclists from around the world come together to ride 40 miles through every borough of NYC on streets closed off to cars. It is the largest charitable bike ride in the US, with proceeds funding New York’s free bike education programs.

Tough Mudder Whistler
June 17, Whistler, BC

  • Whistler, BC, is very special to me because it is where I worked in 2010 for the Paralympic Winter Games. It was a life-changing experience, and I cannot wait to return to the area!

VA Momentun SUPTri
July 29, Bridgewater, VA

  • A unique multi-sport event that replaces the traditional swim portion of a Tri race with Stand Up Paddleboarding! The Tri starts with a one-mile paddleboard section in the North River in Bridgewater, followed by a 19-mile bike through the countryside, and finishes with a technical four-mile run on hilly terrain at the Valley Pike Farm Market.

I will continue to train and keep you updated along the way as I tackle these goals!

I am VERY GRATEFUL to my financial sponsors like OrthoVirginia, Rita Rich, Jenny Hogan, Alicia Kenney, Robert Brown, Gina Galli, Linda Barefoot, Marisa Palumbo, Beverly Marsters, Gigi Guzman, Tonya Harris, Angela Manning and Lito Velandria; and my product sponsor Flyte Fitness. I am also thankful to those who reached out to me in written support. ALL OF YOU ROCK! My GoFundMe account is open for anyone who would still like to make a donation to me toward the other two races.