Tired? Hurt? Rejuvenate!

Tired? Hurt? Rejuvenate!

Tired? Hurt? Rejuvenate!

Life getting you down? Are you not where you want to be? Tired? Hurt? Rejuvenate!


It happens to all of us at one time or another. Life happens! Work happens! We can get can run down. Sometimes we can get tired. Having you been feeling tired? If you don’t have enough energy, you probably need to work out a little more. It can seem counter-intuitive, but most likely you need to keep a regular workout routine. Consistency and movement will keep you feeling great.


What if it’s not fatigue? Injuries can be a drag and definitely require recovery time. Sometimes it’s just a twinge, but other times injuries need medical attention. It is important to listen to your body. Don’t overtax your muscles and cause further injury. Use ice, use heat, get a massage, or go to the doctor. Muscle soreness is one thing, but pain is a different story. Don’t ignore pain and allow it to get worse.  Listen to your body and get rest when necessary.


After rehabbing your injuries, find your routine again. It can be really challenging to get back into it when you have to take time off, but don’t give up. Press on! You have to get “it” back. Even after being tired, or hurt, it is necessary to rejuvenate. Maybe you need to change your routine in order to not aggravate your injury. Change can be good. Modify, but don’t give up!

Recently I saw someone get hurt. She is taking measures to rehab the injury. The fire inside is there, and she wants to get back to regular workouts. She is taking the injury seriously, but at the same time she continues to have the passion for a really good workout. I know that she won’t give up and very soon, I will see her back at the gym kicking butt!

That is her goal and it should be yours too!

Just Keep Going!

RAP River Run Review-10 Year Celebration

RAP River Run Review-10 Year Celebration

Rap River Run Review-10 Year Celebration

Rap River Run Review-10 Year Celebration

Last Saturday, June 10, 2017, the Rap River Run held its 10 Year Celebration. The event was held in the early hours of Saturday with a 10K run starting at 6:30, followed by a 5K run at 7:30. For both races the Ainsley’s Angels took to the courses first. A sizable group was on hand for the Angels, allowing them to take the prize for largest group.

In the 10K, Joseph Fuller from Sidney, Ohio came in first out of 257 runners with a time of 34:47. That is fast! His split times for 6 miles were 5:36 per mile. Even on a hot morning, he cruised to an easy victory with the next runner finishing at 36:25.

On the 5K sides of things, Ryan Deak from Burke, Virginia took first out of 664 runners with a time of 16:09. His split times were also fast, averaging 5:12 per mile.

Between the two races, 921 people crossed the finished line. Although some ran both races, that is very close to the 1000 person goal set by the race committee.

Electric Atmosphere

The atmosphere before and after the race was party like. Most races have a lot of enthusiasm and energy, but at Sims Park or should I say Party, early Saturday morning the mood was electric. Participants, sponsors, vendors, and volunteers were ready and pumped. When you have over a 1000 people at one venue, the atmosphere is bound to bring excitement.

Some participants registered on Friday, allowing them to sport the neon green race shirt on Saturday for the event. Others came early on Saturday and checked in. Race bags were small, allowing participants and families to visit the variety of vendor booths and get goodies. Food, snacks, and free items were plentiful. People milled around after their various events waiting for the results. Kiosks were set up to allow participants to view their placements.  Age group winners received trophies. Door prizes were also given out.

Thank you RAP River Run for a great event and amazing support of YFA.

Time Is Limited

Time Is Limited

Time Is Limited

Do you ever feel like you just don’t have enough time? I constantly feel like I am running out of time. Our Time Is Limited! We only have so man hours in the day, days in week, weeks in a year, and years in our lifetime. It is essential to use your time wisely. This is not a cliche; it’s the truth.

Don’t waste your time trying to live someone else’s life. Live your life and fulfill your dreams.

Just Keep Going!

10 Year Celebration: Rap River Run Preview

10 Year Celebration: Rap River Run Preview

The race committee, sponsors, and vendors have been working hard to make this year’s Rap River Run amazing. It is a 10 Year Celebration, and I am happy to be running in this event.

10 Year Celebration: Rap River Run

What You Can Expect

This race is one of the larger ones in the area. Sims Park has has been remodeled recently, making the park an even better event location. Many sponsors, vendors, participants, and families will be in attendance on Friday evening for set up and registration, as well as race day on Saturday morning.  Various vendors will be on site at the park with samples on Saturday.

About the run and Why…

This is an incredible run that moves along the Cotee River and benefits RAP House Shelter which was started by Youth and Family Alternatives Inc. in 1982 to help runaways and youth in crisis. It works to keep families intact whenever possible.

Many of the youth who arrive at the shelter hate school, feel frustrated and some are contemplating running away. For some their problems are compounded by drugs or alcohol. These youth ages range from 10-17 and they need someone to talk to. RAP House is that special place. This fundraising event has done wonderful things for YFA. The event has amazing support in the community and around the county.

Race Information


Saturday, June 10, 2017- Rain or Shine!


Sims Park (Downtown New Port Richey)
6400 Circle Blvd.
New Port Richey, FL


10K – New this year
5K Run/Walk
Kid’s Adventure Run

10K & 5K are USATF Certified Courses

Start Times:

10K – 6:30am
5K Run/Walk: 7:30am
Kid’s Adventure Run: 9:00am

Race Timing:

10K & 5K will be be using disposable chip system


Medals to all Finishers
Age Group Awards

Packet Pick-Up & Late Registration

Friday, June 9th at Sims Park – 4:00 – 7:00 pm
Race Morning: 5:30 am

10 Year Celebration: Rap River Run
Get one more run in before you call it quits for the summer!

Find Your Target

Find Your Target & Hit It

Find Your Target

Do you ever feel like your are spitting in the wind and hoping something sticks? I do often feel this way, but sometimes you have to find your target and hit it! Sometimes we flounder and sometimes we lose direction, but sometimes we have a target. When your target is in your sights, you need to go for it. Is it a goal you have always had or the end of a project or process? Keep your focus on the target and hit it hard and strong.

Achieve the goal! Finish the race! Nail the target!

Just Keep Going!


Spring Lake 5K Review

Spring Lake 5K Review



The 11th Annual Spring Lake 5K continued to hold steady with about 150 participants. The Arc Nature Coast held “Florida’as Toughest 5k, and Most Scenic” adventure this past Saturday. The weather was actually quite cool considering that it was the final weekend in May.  Most participants were pleasantly surprised with the cool reprieve in the weather. Usually events this close to summer are like running under water in Florida’s heat, but that was not the case this past Saturday.

The sponsors for the event did a great job with goodies, food, and water both before and after the race.  The course was the same as the prior year, but it was no less challenging.  The start was a little shaky. After some very brief announcements, the race just kind of started without much preamble or explanation, which meant that a large group started down the off road portion together. If you weren’t in the front of that pack, then you got stuck running behind others on the trail. Now, this isn’t a super competitive race, so good runners were able to make up some time on the road. However, the hills put up a lot of resistance in gaining ground.

New Record

A new course record was set this weekend. The young man who set the record made it look easy. No one has ever run the course in under 20 minutes, and he blew that away running the hills like it was flat ground.


Red Rule Runners timed the event. Volunteers from the Red Mule Runners also made the race move more smoothly.


Team Butler ran this weekend.

We love the The Arc Nature Coast Spring Lake 5k! See you next year!

Train Your Mind

Train Your Mind

Train Your Mind

Sometimes we face some tough situations in life, and it is important to find the good. I have recently been referred to as “Mary Poppins.” The context has often been in work situations when I am looking for the good. I attempt to find the silver lining in every situation. Essentially I am trying to make lemonade with the lemons that I have been dealt. Does life work for you? How do you train your mind to see the good in every situation?

Find the Silver Lining

Train your mind to find the good. It isn’t always easy to accomplish, but I really believe that out of every bad situation, something good can happen. Sometimes it isn’t obvious. Other times the good doesn’t happen until years later. Sometimes you may never actually know the good, but it is there!

Be positive and patient!

Just Keep Going!


Got Hills? Running Preview

11th Annual Spring Lake 5K & 2 Mile Fun Run/Walk

Want Hills? Got Hills? Running Preview for YOU!

Got Hills? Running Preview

Most Florida runners know that to run in Florida is to run on pretty flat ground. It’s hot and flat, and usually very fast. Well, usually it is anyway, but not this weekend. This weekend is the CHALLENGE! The Arc Nature Coast sponsors this fundraising run called the Spring Lake 5K. It is tough! If you don’t live out in the Brooksville area where this race takes place, then you haven’t seen hills in Florida.

It is not a course for the running weak who want to try out their first 5K. Last year, I wouldn’t even let the littles on my team participate because it is such a challenge. However, I know they can do it, so we will all be there this year, looking to get our course personal bests. Getting a “regular” PR is almost impossible, but hey, you never know.

The Course

The course itself winds through an off-road trail for about a half mile before you head out on to the road. It is important to be careful on the trail section of the race as it is very narrow. Slower runners/walkers should consider starting closer to the back in order for the trail portion to not get bogged down. After the trail, you are met with your first uphill soon after hitting the road. Runners take these hills in various ways. Some do not let it slow them down, others will walk up the hills and run down, but whatever your chosen path, if you want to finish this race you will go up and down the hills several times.  Finishing definitely leaves you feeling accomplished. Some runners hate every minute of it, but are glad that they did it.

Post Race

After the race, sponsors/vendors entertain the runners and their families while they wait for the final race results. There is a shaded pavilion and plenty of water to drink.

If you aren’t busy this Saturday, May 27, consider running the 11th Annual Spring Lake 5K!

It’s not too late to sign up–> https://localraces.com/springlake5k/spring-lake-5k-and-2-mile-fun-run-walk

Get Out There and RUN!

Strength and Power

Strength and Power

Strength and Power

Strength and Power If you are listening at some point to some coach or trainer or instructor at the gym, you have heard him/her say, find “strength in the struggle.” This saying is not meant to be trite or taken lightly. It is not a jest. You find how strong you truly are when you have to struggle. You find your power in the progress that you make.

For example, look at weightlifting. When the lifter wants to max out a weight, he will push the limits of what he thinks he can lift. He will in essence struggle to get that last rep up. He will find his strength in the struggle. Life isn’t always easy or pretty, but when you have to struggle, you begin to know just how tough you are.

Find your strength in the struggle and power in your progress.

Just Keep Going!