Goals + Positive Mindset = Results

I ran a 5k race Saturday, September 2, 2017. Why is this one different from other races I have ran? My focus.

Training is important regardless of what goals you are working towards and so is your mindset. I am a goal oriented person.  I have always known a positive attitude is better than a negative outlook and have become even more focused on this.  I  recently had discovered a book called “Total Focus” by Brandon Webb, I highly recommend it. I originally bought the book to help me with my business but soon began to apply the message to all areas of my life.

When I started running in 2011, I had a goal of completing a 5k. Then the goal was to run the entire 5k distance without stopping. I soon began to realize finishing a 5k in under 30 minutes was within the realm of possibility. Then health issues kept me from training the way I wanted to this past year and a half; however, once I started healing, I soon realized how strong I was becoming. Strong not only physically, but mentally.  Running is a physical sport but it is 90% mental.

I noticed my self-talk was not as positive as I would like for it to be at times. I would catch myself saying “this is too hard” or “I can’t do this” and then I would watch my goal slip by.  I knew this had to change.  Each time I caught myself starting to have negative thoughts I immediately shut it down. I countered with “I am strong”, ” I am confident”, “I CAN do this”, “Help carry my feet Jesus” and so on.  Soon I began to see a change. I was getting stronger physically as I was running with a friend who was faster than me ; also we were positive influences on each other mentally and spiritually.  God brought us together and I will share that on another post.

Training requires consistency. I made no excuses. I ran four days a weeks with two days of lifting and one rest day. Sometimes I had people to run with me and other times it was simply God and me.  I pushed myself and yes it sucked at times. I had to dig deep and push through the tired legs; push through the fears and embrace the journey. Embrace the fact that the journey is made up of joyous times as well as times when it was not easy.

Soon I began to notice the runs that used to be difficult were getting easier. This gave me confidence. The more confident I became the more I realized my goal would soon become reality.  Another thing I noticed, my positive self-talk was more consistent.  I wasn’t sure when my goal of a sub 30 minute 5k would happen but I knew it would happen and sooner than later.

The night before the race I dreamed of finishing the race in 29:50. Why this particular number I have no idea.  I ran a few miles before the race to warm-up. The race was not a flat course, sure I was nervous and wondered if I could achieve my goal. I just kept thinking positive and was going to have fun. The race began and before I knew it I was at mile one which by the way you after that you climb a HILL. I charged up that hill–it was not going to stop me. I kept this friend of mind in site and decided I am chasing her down (I knew she could run a sub 30 5k). The weather got warm but I squashed any negative thoughts. I kept repeating the time I wanted to finish and my positive affirmations in my mind. Finally the last turn to the finish and I saw the race clock. Crossed the finish line and looked at my watch—what was my finish time: 29:50.9 (my official time was 29:51). I had done it! I also placed third in my age group. My husband got first in his age group. Thankful we get to do this together.

The feeling I had when I realized I had met my long-time goal on a course that had been a struggle for me in the past—overwhelming joy! All the glory to God, for none of this is possible without him.

Goals are great. I also have to have fun. The people I am blessed to meet along the way and develop friendships with are such a blessing and keep me going.

Running the Race

Running The Race

Posted by runningwithkoachkesta on March 14, 2016

This weekend I had the honor and privilege to run with a group of runners and walkers who had completed 10 weeks of training. Some people ran a 5k for the first-time others completed a 15k for the first time, regardless of the distance the feeling is the same when you cross the finish line–a feeling of accomplishment that words can’t describe.

The feeling of seeing someone accomplish a goal they set is an amazing feeling and I am so grateful to be a part of these runners and walkers success stories. I am proud of each person who participated in the training program and the race. These individuals took time out of their busy schedules to do something good for themselves. Maybe the race was a bucket list item, a way to start a healthier lifestyle, or to get stronger at a certain distance.

At times, I am sure the training seemed too hard and people wondered if they could finish. These wonderful individuals never gave up, instead they continued on the journey to finish something they started, something that seemed impossible. After the race was over, people were smiling and happy they did the race; that for me, is worth all the time my coaches and I put into helping others achieve what in their minds seemed impossible.


A Few Things Beginner Runners Need To Know

A Few Things Beginner Runners Need To Know

Posted by runningwithkoachkesta on March 7, 2016

I am often asked from a beginner runner, “What do I need to know to get started?”  First, find a group to run with; second, be consistent; and third, wear appropriate gear. All of this will help ensure your running journey is successful.

A running group keeps you accountable and makes it more fun. The weather may not always be “perfect”  but knowing your running buddies are waiting for you means you are more likely to show up. Once you get in the habit, you won’t want to stop.

To see progress throughout your training, consistency is important. The more you do something, the easier it becomes.

What do you wear? The two most important items are proper fitting shoes and a good sports bra. These make a big difference in your running experience. Other items will come; make a wish list and reward yourself with a new item instead of a big reward meal. Cotton holds in moisture so try to wear clothing, including socks, that are moisture wicking. Clothing with these properties will keep you drier and cooler.

New runners are typically concerned with being too slow. Remember you are faster than the person on the couch! What truly matters is moving and putting time on your feet. No one else is thinking about how fast or how slow you are and the beauty of a group is there are paces for everyone. The pace and distance will come when committed to running three days a week or more, again consistency. You will get stronger as you continue to be committed to yourself.

Another thing beginner runners do is compare themselves to others. Seeing others progress faster than themselves or being faster than they are, and negative self-talk only hurt you on this journey. Instead, keep a journal (doesn’t have to be anything fancy) and write down how long you ran (time/mileage), intervals you used, how you felt, what you wore, time of day, etc. Looking back at this log will show you areas you need to work on and just have far you have progressed.

The best advice that was given to me and still holds true today is to enjoy the journey and have fun. Love yourself enough to keep doing the things that make you happy and healthy.

“I can do all things through Christ who strengthens me.” Phil 4:13

Overcoming Challenges

Overcoming Challenges

Posted by runningwithkoachkesta on March 28, 2016

This weekend we ran the Wicked Half Marathon where the temperature was in the 40’s, rain, and it was very hilly. You have a choice when challenges appear, you embrace them or fear them; I choose to embrace them. Embracing challenges isn’t always easy but the reward is great. To embrace life may mean we must get out of our comfort zone.

I met some fascinating ladies on the journey of 13.1 miles. Four ladies were teachers from Nebraska, some were from Kansas, one lady was a new mom, some women were running their first half marathon—all of these women were inspirational. I truly enjoyed getting to know some of these women as we ran together, the race went by much faster and it helped when I started to feel tired.

I was nervous for various reasons, I told a friend and she messaged her prayer for me. I know the Lord was with me every step and carried me when I was tired.  I was nervous about running in the rain for that distance, what to wear, would I find someone my pace to run with, could I conquer the many hills on the course, would I be able to perform well, etc. All of these thoughts could have overcome me and ruined the race but I made the choice to give it all to God and enjoy the journey the best I could. The reward was worth it.

My husband and his running partner finished the race, then he came back to find me and we ran the last mile together. I conquered all of those fears previously mentioned, enjoyed the journey, ran the entire distance, and crossed the finish line with a huge smile on my face thanking God for the experience.

Embracing Life

Embracing Life

Posted by runningwithkoachkesta on October 17, 2016

This year has been an interesting one. I never would have imagined that 2016 would have been full of amazing opportunities and challenges. Starting at the end of March, I noticed I was experiencing some different health issues. Then in May I decided to enroll in a course to become a Certified Health Coach in hopes of learning how to help myself and others.

The journey of learning at first was scary and I wasn’t sure if I had made the right decision. I was working two part-time jobs and coaching a running group, did I really have time for one more thing? I trusted God had put me on this path for a reason, He had a specific purpose for this journey.

Fear had taken hold and I didn’t know how to shake it. I continued to pray and trust God had a purpose for my life and for this school. I feared I wouldn’t be good enough or remember enough in order to help others. I thought I had to know everything. I finally realized, I didn’t have to know everything. What I did realize was I needed to prioritize and find more balance in my life; once I did things began to fall into place.

The course is teaching me 100 dietary theories, information on functional medicine, and much more. I began seeing a naturopathic doctor a few months ago and I have learned so much. My energy levels were so low and I found out I had adrenal fatigue. My doctor recommended certain supplements, rest, restorative yoga, as well I could still run and lift weights but had to modify my activity. I am slowly learning to find balance and some days I feel great and others I am drained. While I eat well and exercise, I am reminded that rest is equally important.

I knew I needed to make some changes so I would not be running in circles. I now will be working one full-time job and still coaching. I had options of which position I wanted. The old me would have taken a position with more responsibilities and stress; however, the new me decided to keep the same position just more hours since I truly enjoy my job and I will have the energy to enjoy the things outside of work. I am choosing happiness. I will have time to work, exercise, coach and work on building my business while maintaining a healthy balance.