What to do on another chilly, misty day in July.   Check out the new “Bounce It Up”in Black Diamond!  If I had dime for every time I’ve heard a parent wish that we had one of these types of places closer to home I could have opened one up myself.  Luckily Bounce It Up did not disappoint.

With 5 different bouncers, including an obstacle course and a big slide, my kids were completely exhausted by the end of the 90 minute drop-in time.  Drop-in price is $6 each and is on a “First Come First Served” basis as they do limit occupancy.  It might stink to be turned away when you show up with your kids, but I appreciate their taking safety seriously.  We went to the early Thursday morning drop-in and were one of about 5 families in there.  If you think it is just fun for the kids, think again.  Adults are allowed to accompany their kids on the bouncers.  Warning – you may be reminded you are not a kid anymore when you wake up sore the next day.

Clean and Carpeted!

Have you heard your friends talking about their CSA?   It stands for Community Supported Agriculture.    A system in which consumers receive food directly from the farmers who produce it.  This is a more socially responsible way to buy your produce as the farmers typically use sustainable and organic methods to grow their crops.  The food doesn’t have to travel thousands of miles to get to your table and the dollars stay in the local economy.  That means it is healthier.   Free from genetic engineering and pesticides and packed full of all it’s nutrients.

Of course you are ready to sign up immediately right?  Neither was I. 

Those are wonderful reasons to buy from a CSA but it wasn’t until I tasted the food that I was sold.   Even the organic produce that you get at your local grocery store has typically been shipped from farther away and sat in a warehouse for weeks.  The CSA produce is on your table within a matter of days of being picked.  I had no idea how sweet broccoli, potatoes and carrots could be until I tried them fresh picked.  And I was always disappointed with the fruit from the grocery store because it seemed almost flavorless.   The fresh picked fruit is so juicy and delicious my kids and I tear into our box of produce each week like it is candy.   

Of course you probably want to try this out before you commit.  Many of the farms are also represented at the local farmer’s market.  Full Circle Farm is the CSA I have used for over two years.  They are at the Maple Valley Farmer’s Market each Saturday morning.   I use them because it was the first one I was introduced to and I have been extremely happy with their quality of service, selection and offerings.  But they are far from the only excellent option in our area.

If you are intrigued I recommend you check out LocalHarvest.org.  They have detailed tips for choosing your CSA as well as a listing of those in our area.  Happy healthy eating!

It’s time!  The Seattle Rock ‘n’ Roll Marathon is tomorrow.  A few things to think about for race day.

Don’t try anything new today.  No new foods, shoes, equipment etc.  Please don’t take any non steroidal anti-inflammatories (i.e.aspirin, advil).  There is evidence that they can harm your kidneys when used while running.

Be sure to have everything ready and in one place the night before.  Pin your bib to the front of your shirt or pants and put your Dtag on your shoe. (You may think you could never possibly forget those two things but I have seen it happen to friends several times).

Personally I prefer not to have to check a bag so I carry everything with me.  I like to have my cell phone not only to find my party afterwards but to take pictures along the course.  After all how often will you run from Tukwila to Seattle?  It is a good idea to bring your own gels with you especially if you are in the later corrals.  They do sometimes run out.  If you don’t have a pocket for them you can pin them on your clothes.  To stay warm I like to wear clothes that I can toss once I am warmed up.   Please toss them off the course for everyone’s safety.  The race directors are used to this and collect and donate the clothes after the race.

Prevent chafing with vaseline or other athletic lubricant wherever two body surfaces will rub together or where the edge or seam of clothing will rub skin.  Also on your feet and toes to prevent blisters.  Paper tape or bandaids over nipples for men is a good idea.  If you find a spot bothering you during the race you can find vaseline at the medical aid stations along the course.

You’ll most likely be sitting in traffic on the way to the race.  Try not to panic too much if it seems like you may be late.  It takes a good 45 minutes for the entire start and you can always jump into a later corral with no penalty.

The bathroom lines will be long.  If you can find somewhere to go on the way like a McDs that is close do that. Last year we got dropped off a few blocks away and were able to scoot into a hotel lobby to go.  Regardless go twice.  After you have gone hop in the bathroom line again at the start line.

Hopefully you will navigate traffic and bathrooms well and be ready to start early.  If you are in one of the later corrals there is no need to stand in there beginning at 7am.  Either sit down and rest or warm up outside the corral and then get in closer to the start of your corral.

Know your starting pace and stick to it.  You are going to feel like you are crawling because there will be people around you who are going out like crazy.  Don’t worry you will pass those crazy people later.

The water/sports drink stations are very long and on both sides of the road.  That means you do not have to stop immediately in the high traffic area.  You can continue jogging down the middle and stop at the end of the tables where no one is.  Use caution because it will be wet and littered with cups.  Hopefully through your training you have become aware of the dangers of hyponatremia.  Drinking only to thirst is the best way to be safe.  That means if a volunteer gives you a full cup it is not necessary to down the whole thing unless you are very thirsty.  It’s okay to have a sip or two and toss the rest or dump it on your head if you are hot.

Have fun!  Have several goals and one that you know for sure you can attain so you don’t get pschyed out if you aren’t meeting your expected pace.  The course can be quite crowded at times and that can interfere with your time and level of fatigue.  This is an expensive race.  Get your money’s worth and enjoy the music and the sights of the other runners.  There are some very creative people out there as well as some really inspiring ones.

You’ve trained hard and you will finish.  The finish can be the hardest part to navigate at Rock “n” Roll.  It is extremely crowded.    Do your best to keep walking for a good 15 minutes.   Sometimes it can be really difficult with all the crowds but you don’t want to sit down because this can lead to rapid drop in blood pressure.   Find the post race goodies and eat and drink.   Stretching can be dangerous on very fatigued muscles but ice is great.  They should have some at the medical stations.

Try to have a good plan in place on where to meet people like at a certain letter of the bag retrieval area.  Take lots of pictures and show off your bling.  Congratulations! You are now a half marathon or marathon finisher!

On this blog I hope to write about all of the wonderful health and fitness offerings in Covington-Maple Valley.  However I had such an uplifting day yesterday that I felt the need to share it somewhere.  Too often we are focused on the bad.  I like to believe there is a lot more good in the world. 

Yesterday morning I was driving my 7 year old son to school and we were having a discussion about the fundraising I am doing for Relay For Life.  I explained to him that they need money to make more medicine to treat cancer.  Luckily we haven’t had to discuss cancer previously.  He got visibly upset.  He offered to give me next week’s allowance as well as the money from his piggy bank.   I must have looked a little suprised and he said to me “What do you think I care about toys more than people?”.  I like to think that my husband and I model that sentiment to our children but we have never actually stated that people are more important than things.  That came straight from his heart.

After I dropped my son off I headed up to West Seattle where Running Hope Through America was making one of their final stops on a tour around the country.  Lisa Smith-Batchen, one of the world’s premier ultra-runners, is running 50 miles in 50 states to raise money and awareness for orphaned children around the world.   Sister Mary Beth, 62, is personally dedicated to helping AIDS orphans.  Sister Mary Beth has been running alongside Lisa in her full habit: a black wool tunic over a white shirt and underskirt, black headpiece and a black woolen belt… and sneakers.  I was moved to tears when I saw these women yesterday.   This has to be one of the biggest physical efforts ever in fundraising.  I hope they reach their goal of 1 million dollars.  Perhaps you can help?

Finally you may have seen my post about Give Your Sole’s dedication to collecting moderately worn athletic shoes at organized race events and distributing them to the less-fortunate in the local communities.  When I found out they would be in Seattle for the Rock ‘n’ Roll Marathon I decided to collect shoes for them.  As a runner I always have shoes that don’t work for running anymore but still could be worn.   I knew my friends would have some too.   Yesterday afternoon I get a call from Brett Byrd  the organizations founder.  He had seen on facebook that I was collecting shoes for Give Your Sole and was calling to thank me.  He is the one traveling around the country making sure thousands of people in need don’t go barefoot yet he took the time to call me and express appreciation for my small part!  He shared with me that he is working with Seattle’s Union Gospel Mission to insure all shoes collected are put to good use.  Nice to know those shoes will be covering feet in Seattle rather than sitting in Seattle’s landfills.

Interesting how all the stories above  have ties to health and fitness.  Maybe taking care of yourself  helps you to take care of others.

So your workout shoes have lost some cushion and it’s time to get a new pair.  Don’t you just hate to throw the old pair away when they are still in good shape? 

Give Your Sole has come up with a solution.  They provide less fortunate men, women and children with moderately worn athletic shoes collected at race events held nationwide.  Lucky for both those with extra shoes and those in the Seattle area in need of shoes, Give Your Sole will be at the Seattle Rock ‘n’ Roll Marathon next week.  If you are heading to the associated running expo you can turn in your extra shoes at their booth on June 24 or 25.  You can even give the shoes right off your feet after the marathon and they will give you a pair of flip flops so you don’t have to go home barefoot.

If you would prefer a local donation option you can drop off your shoes to me at Lake Wilderness Park next Monday 6/21 from 10:30 – 11:00am.   I’ll be standing on the grass by the lake looking for people holding extra shoes.  All shoes I collect will be delivered to Give Your Sole at the R ‘n’ R expo.

So grab those moderately used athletic shoes out of your closets.  Because the best way to help someone get back on their feet, is by offering them a pair of shoes to stand in.

Have you heard about the Cruzin’ Passport yet?  The cities of Kent and Covington have teamed up to promote family health, fitness and education this summer.  Elementary students in the Kent School District can obtain a passport from their teacher, print one from the Cruzin’ Passport website or pick one up at participating locations.   Students are encouraged to earn stamps on their passport by being active, choosing healthy options at local restaurants and visiting various locations for educational handouts.  They are eligible to win prizes as well as win PE equipment for their school once they have received 5 stamps.  What a fabulous idea!  I’ll be blogging about it much more this summer. My kids will be participating even though they are in the Tahoma School District.  I’m going to supply a special prize as motivation for them.

The first Cruzin’ Passport activity we’ll be attending is Covington’s Walk and Roll.  The event is free and will be held in the Covington Kohl’s parking lot on Saturday June 19th.  Registration begins at 9:30am followed by a 1 mile Run/Walk at 10am and Bike Rodeo at 11am.  It looks there will be other games and activities provided by local sponsors plus opportunities to win prizes.   Don’t forget to have your kids bring their Cruzin’ Passport and earn their stamp for the event.

This weekend is Maple Valley Days at Lake Wilderness Park.  If you have never attended this community festival it is quite impressive for a small town event.  Rides, games, kid-zone, art walk, parade and much more.  My favorite, the food!  The fair food is plentiful including the usual suspects.  Onion burgers, scones, buttered corn, elephant ears, dipped cones, cotton candy, fried twinkies, on and on.  So what do you do once you’ve stuffed yourself? 

How about a run?

The annual Bear Run occurs on Sunday, the last day of Maple Valley Days, at 9am.   This race is 4 miles of fun around Lake Wilderness with twists and turns and varied terrain.  The race is well organized and offers the opportunity for tons of prizes via random drawing for all participants.   A great deal at $25 be sure to register Sunday morning between 7:30 and 8:30am.  Hope to see you there!

What do I think is the best form of exercise?  The one that you can stick to! 

There is no “perfect” workout.  But there may be a perfect workout for you.  One of the things I hope to do with this blog is spotlight some of the unique exercise opportunities there are in the area.  Just because you’ve never liked going to the gym doesn’t mean you can’t actually enjoy and look forward to a workout.  There’s plenty out there beyond free weights and spinning class.  Even inside the gym there are some gems that you’ve probably never noticed.  I can’t wait to share them all with you.

What do I do for exercise?  I am a runner.  In fact I love running so much I decided to become a certified running coach.  Since most people do their long runs and races on the weekends I hope to blog with training tips and local race info each Thursday to get you prepped and excited for your big run.  The next couple weeks we’ll be talking about the Seattle Rock n Roll marathon since I know many of you have been training hard for that race. 

I’m looking forward to helping you live out your fitness philosophy in Covington-Maple Valley.