Tuesday, February 25, 2020


"The National Sexual Violence Resource Center reports that one in five women will be sexually assaulted in their lifetime. And when a 2016 Runner’s World survey asked readers how often they receive unsolicited sexual attention while running, 43% of women responded that they regularly experienced that kind of behavior"
~ Huffington Post, May 2019

I'm scared to run alone. There.  I said it.  Maybe not every time I leave my house.  But definitely when it's darker out or in remote areas when I'm on my own.  I do try to run with friends but the reality is I have to do a lot of my training solo.  Most of us do.  And once in a while, if I'm traveling perhaps or running long on trails, I have to go in an area that's new to me or less populated, which really should be a treat but, sadly, from a safety perspective, is less than ideal.  Despite this, however, I will still go.  Because I want to run every day.  Because it's fun to run in new and interesting places.  Because I like running early in the morning or as the sun is setting.  And because I refuse to live in fear.  Women, runners or not, are frequently talking about this issue.  And when they talk, they share.  This article gives you a sense of what various women are doing to protect themselves when walking or running alone.  They run with their dog, with mace, or with a key or other random small, sharp object facing out.  And some just simply won't go during riskier windows of time.  I get it.  But I don't have that freedom in my schedule.  That said I am committed, both to myself and to my family, to run safer and smarter with the tools that are available to me.  And while there are several good options out there, these two, in particular, are my personal favorites.  They enable me to run when I want and where I want, still on guard, of course, but feeling a hell of a lot safer than I was when I used to run without them.  Check them out.  Let me know if you have questions.  Or tell me what else you're doing to stay safe.  Because, as much as I hate to say it, this is our reality and we have to do what we can.  And, more importantly, what we want.  I have to believe we can do both.

The Run Angel bracelet does two things.  First, when activated, it emits an extremely loud 120db high-pitched audible alarm that can both startle an attacker and attract attention if there is a problem. In addition to the alarm, the bracelet has a free companion app and pairs with smartphone devices over Bluetooth. When the button is pushed by the wearer, their chosen 'guardians' will receive an SMS and email showing the date, time and their location.  Talk about peace of mind.  I can't tell you how much safer I feel when I'm running with this on.  Side note, I bought one for my 13 year old who walks home from school.  It doesn't hurt for all of us to have one, really.  Feel free to use code TRAX15 at checkout if you want to get one for yourself or a family member.

The Defender Ring is a small but incredibly mighty tool.  In a nutshell, it is a very sharp, pointed knife weapon hidden in a ring that the can be worn 24/7 if so desired.  Because it certainly looks nice enough for that.  The blade is hidden beneath a decorative ball on the top of the band which can easily be unscrewed in 2-3 seconds tops.  Yes, I tried it.  The blade can cut through rubber, plastic and metal and can rip, tear and cut through human skin.  So this little gem can inflict pain, cause some legitimate damage and collect DNA due to the sharp nature of the weapon and its ability to pierce and cut skin at low force and slow speed.  All that in a tiny and tastefully designed ring.  The ring comes in various colors and has a few different designs.  I wear mine all the time.  I kind of feel like....well, one can never be too safe. Use code RWM15 at checkout if you'd like to order one for yourself.  RUN HARD. STAY SAFE.

Listen to this:
JEKYLL AND HIDE by Bishop Briggs

Thursday, February 6, 2020


"Instead of saying, I'm damaged, I'm broken
Say I'm healing, I'm rediscovering myself, I'm starting over."
~ Horacio Jones

Two weeks ago I was limping as I ran.  But I still ran.
This is denial.
On Friday, Jan 24th, I stopped mid-run, turned around and walked home.
This is acceptance.
On Sunday, Jan 26th I was supposed to race. I didn't.  The following Sunday, Feb 2nd, I was also supposed to race.  Again, I didn't.
This is reality.
For ten days I stayed off my foot and cross trained.
This is patience.
On Monday of this week, I tried my first run.  Four miles.  Not a step more.
This is caution.
On Tuesday, despite my successful run the day before, I did not run again but got back on a machine.
This is will.
On Wednesday, I ran again. Five miles. I so badly wanted to do more.
This is desire.
I have no idea when I'll race again.
This is okay.
‪Two weeks ago it hurt to walk.  This week I ran 9 miles.
This is progress.‬
Last fall I was doing my recovery runs comfortably around 8 minute pace. Today, 8 minute pace felt really hard. ‬
‪This is starting over.‬

Listen to this:
Run - Emika