Nikewomen NFR Blog

What's Your Deal?

AshleyKoehn — Tue, 17 Nov 2009 21:22:30 GMT

I’d like to think of myself as a savvy shopper. Whether is scouring the sale section for that perfect dress, ordering the “full portion” of pasta so I can have some left over for lunch (who am I kidding – for two hours later!) or running home from work to save train money...this recession has kicked my lust for deals in full gear!

Likewise, the state of the economy has also flourished TONS of FREE work-outs and classes! No gym membership? No problem!

You’ve probably been to or seen pictures of Chicago’s Bean – the silver bean shaped sculpture that attracts thousands of visitors a day – taking photos with the windy city skyline in the backdrop. Well, if you walk 50 paces east to Millennium Park on Saturday mornings, you’ll find FREE Yoga, Pilates and Martial Arts/Dance classes. Each week this summer, instructors from Lakeshore Athletic Club lead classes from 7 a.m. to 11 a.m.

This past month, I finally traded my Saturday morning Triathlon practices and took the train downtown for FREE Pilates and Zumba (Latin Dance).

FREE workout.
FREE sunshine alarm clock.
FREE peace of mind to begin the weekend.
And although I went to the Farmer’s Market after class, and haaaad to pay for a local honey crisp apple and croissant, my stomach and bank account were both quite satisfied.

So what’s YOUR deal?! Search FREE workouts and classes in your area today!

Ashley Koehn

Cruisers

KatieAlbright — Wed, 11 Nov 2009 17:45:49 GMT

The feeling I get when I'm cruising along Lake Michigan has got to be similar to the feeling a dog has when he sticks his head out the car window. The fresh air blowing in my face, taking in the beautiful scenery, the people watching, there is truly nothing better or more relaxing.

My baby blue beach cruiser has quickly changed my Chicago lifestyle. Having a bike in the city and especially in my neighborhood of Lincoln Park just makes sense; be it riding to work, going to my friends house to just pop in, or running to the farmer's market to pick up some fresh flowers and groceries. I can cover so much more turf compared to walking. Cruiser's comfort, style, and practicality have made them more popular in the past years especially in areas where public transportation in the main mode of travel.

I first fell in love with Cruisers when I spent a summer in Aspen, Colorado. It seemed that everyone in the small mountain town had the brightest, shiniest cruisers with all the bells and whistles...Ranging from a beautiful 1940s vintage cruiser to brand new $600 Cruisers, a good cruiser would stop me dead in my tracks while I admired the bicycle like a piece of Picasso's art work.

So after that summer I decided I had to have a cruiser. Although,I wanted either a rehabbed vintage cruiser or a brand new Electra cruiser, I decided for my first bike to get something more middle of the road. I decided as long as the bike worked and I could put a basket on it, it would be awesome.

So go to your local bike shop today and marvel at the cruisers and take one for a spin!

-Katie Albright

First Time Marathon Runner

KatieAlbright — Mon, 02 Nov 2009 21:15:40 GMT

The Chicago Marathon is the peak of achievement for both top runners in the world and everyday runners. Sunday, October 11, 2009 marked the day when runners from over 100 countries and 50 states came together to realize a dream and complete the 26.2 mile race. I had the opportunity to interview first time marathon runner, Nina Chaudhary during her training for the Chicago Marathon and then again after the Marathon. Here’s what Chaudhary had to say after completing the race.

Training
Chaudhary’s pre-race schedule included the following: sticking to the Nike marathon training program, the training schedule gave a good foundation of how much she should be running on a daily and weekly basis as well as how she should be feeling. Chaudhary completed a 21 mile run prior to the race so she relied on endorphins for the last five miles of the marathon. When asked what changes she would make to her training, Chaudhary commented that “the only changes I would make in the future to my training program is to take part in the CARA (Chicago Area Runners Association) runs that happen on Saturday mornings. For instance, CARA hosts a 21-mile simulation run along the lake a month or so before the race, which would’ve been great to take part in so that I know how I will be feeling after 21 race-pace miles and I can gage how much or how little I need the sports enhanced jelly beans I was carrying with me for energy”.

The Big Race Day

Before
The week prior to the marathon, Chaudhary really started watching her diet, ensuring to eliminate caffeine and alcohol from her diet. She strived to drink 5 or more glasses of water per day and began “carbo-loading” on the Thursday before the Sunday marathon by eating pasta every night for dinner until Sunday morning. Marathon runners are said to burn off all of their carbohydrates within only the first hour of the race, so this was a very important element for Chaudhary to put into her training schedule. The morning of the race, Chaudhary ate breakfast which consisted of pasta and a few hard-boiled eggs after and half a pack of the sports enhanced jelly beans when she was waiting at the starting line.

During
Chaudhary’s final race time was 3 hours, 51 minutes, 49 seconds (3:51.49). She beat her goal time by nine minutes while placing 8,804 out of 33, 608 finishers with 8:40 pace per mile for the majority of the race. Chaudhary got through the race with the help of her iPod shuffle, “my playlist during the marathon was primarily rap and pop songs because I needed faster music to keep me going. I had downloaded 15 new songs on Saturday night, but put them along with 50 or so of my old songs onto my iPod shuffle, which kept me going more because it was a surprise every time I changed the song. My favorite artist during the race was Akon. My friends and family were also set up to receive ‘Runner Update’ text messages at certain points along the way which helped to see them cheering me on”.

After
After completing her first marathon, Chaudhary believes that she will definitely do another marathon in the future, but would like to raise money for a charity so she has extra motivation to train and finish in a good time. When asked if she plans to complete another marathon in the future, Chaudhary replied with, “Since Chicago is a flat course, I see myself running this one again in the future or going to an exotic place like Hawaii to run another one. Also, the qualifying time for the Boston Marathon (held in the spring-time every year) this year was around 3 hours, 40 minutes. Since I now know that I am capable of completing a marathon, I can become more focused on training around an 8-minute mile pace vs. the 9-minute mile pace that I did for this marathon, which would hopefully help me if I decide to qualify for the Boston Marathon in the future.”

Great job on completing the 2009 Chicago Marathon, Nina!

-Katie Albright

WHAT WALL?

AshleyKoehn — Mon, 02 Nov 2009 00:30:49 GMT

MILE 23.

It’s the mile marker in a marathon when runners are:
Catapulting forward on mental energy alone.
Legs cramp.
Knees lock.
Doubts rise.
And absolutely ALL body movement is uncontrollable.

For most marathoners, it can be “their wall.”

Last year at mile 23, I pee’d my spandex shorts in the 85 degree heat. This year, I stayed in control in my Nike Pro fleece pants in the Windy City 40 degree chill. Yet this year, it wasn’t my race – but one of my best friends.

I jumped in with Stephanie at mile 14, the point in a marathon when you realize you’re actually running a marathon. Up until that point, your mind is in a whirlwind! Fans cheering, Gatorade overflowing and you’re running one of the best tours of Chicago.

Stephanie is a fierce athlete. She is an avid runner who excels at softball and basketball and has been known to dominate Ultimate Frisbee. At mile 23, my purpose was to PUSH Stephanie OVER the mile 23 wall, so I shared this story:

“Stephanie! SO close girl! Remember last year, how you called me the night after the marathon?! You asked, “Ashley, are you running the marathon again next year? We should do it again!” I quickly replied, “Steph! Are you crazy? It’s only been 6 hours since we’ve finished the race and you’re already thinking about next year?!”

I wanted to remind her of the EXCITEMENT, the PASSION she had 365 days prior.

Stephanie could have hit “her mile 23 wall” but instead she transformed her thoughts back to that day and remembered WHY she wanted to run the marathon again. Her hundreds of miles through the heat and rain, early Saturday mornings, diet and discipline were worth every trial when she crossed the finish line.

The Chicago Marathon Wall didn’t stand a chance. She BROKE it and set a personal record!

-Ashley Koehn

I Came. I TRI’d. I Conquered.

AshleyKoehn — Mon, 12 Oct 2009 17:35:27 GMT

Have you ever finished a race and felt as though sparks were going to fly?!

Last year, I was a spectator at the largest triathlon in the United States, the Chicago Triathlon. I vowed to myself that I would compete in my first international distance triathlon the following year.

365 days later, it was time. Time to fly!

Sunday morning begin with a 3:30 alarm and drive downtown Chicago. After setting up my bike, helmet, biking shoes, running shoes, bib number belt and water bottles at the transition (how’d I remember all that?!), I joined my team – the Chicago Athletic Triathlon Team – for pre-race tips, encouragement and of course, banana chocolate chip muffins.

Also joining my team was the sun! It was a gorgeous day for the race! three hours later, my wave was ready to begin.

SWIM: During the .93 mile course, Monroe Harbor traded their sailboats for swim caps and broad shoulders. No need for Batman in the Windy City, we all looked like fierce superheroes in our wetsuits. My nerves created fireflies in my stomach and my wetsuit hugged my body like wonder woman. In an instant, the gun went off, and my wave of female athletes morphed into an angry school of fish! I got kicked and was taking arm strokes over swimmer’s backs. Yet, after 50 meters of sprinting, I gained some calm water. Keeping my arm strokes long, I kept a steady pace, exited the water and ran a half-mile to my first transition.

BIKE: For the next 25 miles, Lake Shore Drive shared its cabs with the Chicago Tri! When I jumped on my bike, I felt SO charged! Statistics show that exercising gives you endorphins, but this feeling was electric! I rode two big loops. Going north, the windy city stood up to its name and challenged my pedaling. Yet riding south, I felt like Lance Armstrong himself, whistling by the moving cars with complete ease. I gave myself words of affirmation, “You got it! Come on Ash!” Call me delirious, but these words were bolts of esteem, as the bike course was sparse of spectators.

RUN: The last 6.2 miles was along Chicago’s museums, football stadiums and beaches, ending in Grant Park (think inauguration.) Again, I felt lightening speed and happiness at the beginning of the run! My first mile was greeted with family and friends yelling and cheering! After that, I couldn’t stop smiling. My mood was elevated, and then it was time to pass! Even my Facebook profile explains how one of my favorite things is to pass runners on the lakefront when I train, so my last leg of the tri became a game! Picking up momentum to less than an 8-minute mile pace, I started to pass!

The home stretch was, like I said, electric! Sparks of energy were flying and the finish line was in sight! I picked up the pace, saw my friends and family once again and charged to the end! I placed 16th in my age group and 88th out of 1,300 women. I came. I TRI’d. I conquered (with the help of a little goal and sparks of energy!)

-Ashley Koehn

Stretch It Out

AshleyKoehn — Wed, 23 Sep 2009 00:05:14 GMT

No offense to my best girlfriend running partners, but lately, I’ve found that my best training sidekick is my post workout stretching...

I’m training for the Chicago Triathlon and a marathon in December – so if I don’t take care of my legs now – they absolutely will not be there for me at the end of those finish lines.

Recently, my tri-team (Chicago Athletic Clubs) hosted a stretching clinic after one of our toughest workouts of the season. Our instructor took us through a 30 minute stretching routine that left my legs feeling rejuvenated and ready for more miles the next day!

My Top 5 Tips Stretching Tips & Tricks:
1. Hold each stretch for at least 30 seconds (seems forever but it’s worth the wait!)

2. Mix it up! Don’t do the same 3 stretches everyday. Steal one from the person next to you at the gym. Move your body until you can feel new muscles lengthen.

3. Drink plenty of water while stretching! Your muscles need hydration too!

4. Substitute one of your weekly weight workouts and try yoga.

5. Lie on your back with you legs at a 90-degree angle up against the wall. It’s an awesome hamstring stretch and will relax your entire body.

Ladies, stretching will allow you to move faster, longer and will better ease. Take the time after your workout to let your body relax and recharge!

-Ashley Koehn

160 Mile Run for St. Jude!

AshleyKoehn — Sun, 16 Aug 2009 22:05:48 GMT

20 Teams & RV’s.
160 miles.
31 hours.
Running from Chicago to Peoria, IL.
Along back country cornfield roads.

During the day, our stride was encouraged from people cheering from their doorsteps!
During the pitch-black night, the stars guided our steps.

We slept in brief 30-minute increments.
We didn’t shower for the first 26 hours.
Our blisters bulged.
Our RV smelt of sweaty socks and PB&J sandwiches.

Yet, believe it (or not), Team, “Jude! Where’s my Car” couldn’t stop laughing and smiling.
And in the end, this race raised more than $300,000!

My friends and I have always run for “ourselves.” We’ve raced in marathons and triathlons, yet we have never run for those who couldn’t run, those who could barely leave the hospital to play on the swing set. The “inspiration” behind our 160-mile run was for the children of St. Jude Children’s Research Hospital.

St. Jude Children’s Hospital was founded by the entertainer, Danny Thomas. Early in his struggles to become an entertainer, Thomas prayed to St. Jude and pledged to “build a shrine to the saint if he would show him the way.” His prayers were answered as today, St. Jude Children’s Research Hospital, is one of the world’s premier pediatric cancer research centers. More than 5,000 children are treated every year. In addition, St. Jude is the ONLY pediatric cancer center where families never pay for treatment not covered by insurance. No child is ever denied treatment because of the family’s inability to pay.

This was team “Jude! Where’s my Car?” first appearance to the St. Jude Run, and absolutely not our last!

To help, donate, volunteer and learn more about this race and St. Jude Children’s Research Hospital, visit: www.stjude.org

-Ashley Koehn

RUN AWAY from WORK!

AshleyKoehn — Mon, 10 Aug 2009 19:57:16 GMT

Who needs therapy when you’ve probably spent MORE than enough money on your running shoes?

It’s summer ladies! And although the bright rays usually welcome festivals, concerts, outdoor dining and perfectly etched tan lines – it can also welcome stress! If you’re like me, you allow the demands of your jobs, internships, and summer school get in the way of your sanity!

And trust me, the last thing I want to do after a long day of work in downtown Chicago is take the train home with people pressed up against me, blaring their music or chatting on the phone. This only adds to my tension.

Let me introduce you to my therapy – my lakefront. This path transforms my thoughts from craziness to calm.

Chicago summers are absolutely breathtaking. I begin running at Monroe Harbor and don’t stop until Lincoln Park. No headphones. No music. No distractions.

When I run home by myself, I admire the hundreds of sailboats, bikers on the path, volleyball tournaments and, like myself, other runners who are stomping out their energy.

When I run home with friends, it’s social hour! My two best girlfriends and I share the “can you believe he did that?!” stories, our weekend plans and newest recipes.

Ladies, try running home from work or school this summer. Leave everything but your keys and phone at your desk. The road is ready to listen.

-Ashley Koehn

Gusty Winds turned into Gold Medals – Chicago 2016

AshleyKoehn — Sat, 25 Jul 2009 15:28:42 GMT

Sweeeet Home Chicago: We are best known for our cross-town rival baseball teams, deep-dish pizza and gusty winds, yet imagine if we could set the stage for torch relays, perfect 10’s, national anthems, (and of course) gold medals.

The largest international sports stage could be coming to Chicago in the summer of 2016. Yet before over 85+ countries book their tickets to compete in the windy city, Chicago must “dress to impress” and showcase their pride and plans to out-shine Madrid, Rio Janeiro and Tokyo, the other candidate cities seeking to host the 2016 summer games.

From personal observation, when the evaluation team arrived last month, Chicago was ready. And the city continues to be electric! Signs and banners saying, “We back the bid” are adorned on bridges, skyscrapers and personal homes. Our lakefront is lined with banners of athletes in dynamic poses proclaiming, “Imagine.” Our “el” transportation is completing renovations, flowers are in bloom and fountains around town have been turned on weeks earlier than usual.

Every four years, I’m literally at the edge of my sofa watching the television or reading online updates about the summer games. Yet if Chicago wins the bid for the 2016 games, I could experience world-class athletics in my own backyard! This is our chance to see the best athletes in the world compete in our parks and stadiums and demonstrate the values that make the games inspirational and empowering.

And ladies, who knows?! YOU could be walking in the opening ceremonies for your country, participating and standing on the podium to receive a medal! Great motivation to kick up your training!

Chicago is ready to host the human spirit! If you agree, go to chicago2016.org and back the bid, volunteer, share and learn about upcoming events and committee visits. The chosen city for the summer games will be announced October 2, 2009!

-Ashley Koehn

Calling All Gym Class Heroes

meghanbrennan — Fri, 24 Jul 2009 17:35:21 GMT

Much to the dismay of my parents, P.E. was my finest hour in high school. Actually, P.E. and Creative Writing. I thrived in both, but especially 7th hour Elective P.E. my senior year.

Physical Education acts as the governing league to a slew of sports you can’t find post high school. I can’t remember the last time I dodged a red rubber ball or ripped a flag belt of the opposing team’s wide receiver, to prevent a first down.

The good news is; I’m not the only former gym class hero living in Chicago. Since the city decided to finally unveil the sunshine, the kickball and ultimate frisbee leagues are out in full force.

It’s time to re-live the glory days.

Chicago Social Club offers leagues in beach volleyball to ping pong and more. Try bowling or basketball on Tuesday nights or sailing on Sundays. You want it? They’ve got it.

It’s a fun, competitive way to stay fit this summer. What are you waiting for Captain of Kickball? I know you can’t wait to make a league of your own.

-Meghan

A League of Our Own

AshleyKoehn — Wed, 24 Jun 2009 14:09:11 GMT

What sports terrify you? What sports have you never competed in?

Personally, I’ve never played “team sports.” Perhaps it’s because I like the personal pressure, the sole victory and individual drive. Or maybe it’s simply because I’ve never been coordinated enough to run and dribble at the same time or catch a softball or spike a volleyball.

Nonetheless, this past month, I decided to take this “fear” and turn it around and join a spring softball league! For the past months, my co-ed team has played one game a week in downtown Chicago.

Not only have I drastically improved my catching and throwing, and actually learning WHEN to hit – I’ve learned that at the end of the day, whether our team won or lost, it was (I can’t believe I’m saying this) OKAY.

I’m obsessed with winning and being good at the sport I’m competing in. But truthfully, I’m not the best softball player, and I’m coming to terms with that because literally I’m having such a great time! My spring softball league has brought my back to my roots, my days of playing with the neighbors at the park; playing for the fun of the game.

Ladies, summer is just around the corner! There are countless summer leagues to join! Volleyball, softball, and kickball just to name a few. Round up a group of friends and play a sport that you never imagined you would play. I guarantee you that you’ll have a great time stepping out of your comfort.

-Ashley Koehn

Gorgeous Day for 3 Races!

AshleyKoehn — Mon, 22 Jun 2009 19:09:08 GMT

The morning of my first triathlon, my mom sent this text, “Be fierce and find your passion. Good luck!” I couldn’t believe that just five months earlier I set a goal to train and compete in a triathlon and the moment had finally arrived! After joining the CAC (Chicago Athletic Club) Tri team and training for two months, I was ready; pardon the NIKE cliché, “Just do it.”

Although my sports history has never included such logistics and details, I’m determined that tri-athletes use 50% muscles and 50% focus to keep every transition and every piece of equipment in place. Brief overview of my race in Galena, IL below:

*Cap, Goggles, Wetsuit: Swam 600 yards around 4 orange buoys in the lake
*Ran to the first transition while peeling off my wetsuit
*Velcro’d my shoes, clicked on my helmet, secured the shades
*Biked 18 miles (70% uphill)
*Ran to the second transition while trying to gain feeling in my toes
*Changed my shoes, downed a Gatorade, grabbed a bar
*Ran 4 miles (again, 70% uphill) to the finish

In the entire sequence above, I maaaay have made a couple of mistakes: (1) I forgot my helmet and had to purchase one at the race and (2) Forgot to put my “timing chip” around my ankle after the swim so I had to get a manual time.

Yet all the “learning experiences” and all of the training didn’t compare to the feelings I had for 2 hours and 11 minutes during my race. It was absolutely ELETRIC! I felt like I was doing three mini-races! And the best part, it was outside, over gorgeous country hillside. The wind must have got my mom’s text message as well, because it was fierce! The wind streams were so strong that at times I thought my body was going to lift off my bike. But luckily, I had 18 miles to find the best way to “become one with the wind” and by the end of the race, it became my ally.

The BEST feeling came within the last minute of my race. There was, what felt like the longest 90-degree angled hill! Yet at the top of this hill, were my teammates and coaches screaming and cheering! Their chants of encouragement pushed me the last 300 yards to the finish.

This tri will definitely be one of many this summer and beyond. I have a slightly obsessive personality, so when I find something that makes my heart race with passion, it will only be a matter of time before I need to experience that rush again!

-Ashley Koehn

Bike The Drive: See Chicago Like Never Before

meghanbrennan — Fri, 12 Jun 2009 19:07:45 GMT

On Sunday May 24th the city of Chicago cleared its streets for 20,000 cyclists to see the city like never before. The normally traffic congested Lakeshore Drive was off limits to motorists from 5:00 am until 10:30am and became a 30 mile scenic ride for anyone wanting to Bike the Drive.

Beginning at Columbus and Jackson, participants were able to determine their own distance and route along Lake Michigan’s picturesque lakefront. Tandems who turned north biked by Navy Pier and North Avenue Beach packed with Memorial Day mobs.

Southbound cyclists cruised through Museum Campus home to the Shedd Aquarium and just north of Solider Field. The course was complete with optional turnarounds, bike repair stations and rest stops where Chicagoans could hydrate and load up on snacks.

Eighty-six cents of every dollar earned supported Active Transportation Alliance, a non-profit organization that advocates walking, biking and better transit in Chicagoland.

Post race, mountain bikers, road racers and tri-cyclists gathered in Grant Park (where President Obama stood before 100,000 supporters on Election Night) and enjoyed an all you can eat pancake feast.

It was a pedal pushing, pancake pounding, panoramic peregrination of a Chicago seen like never before.

-Meghan Brennan

Dana Leonard: Coaching Joy Of The Game

DanaFine — Mon, 01 Jun 2009 17:19:14 GMT

One summer when I was in junior high I decided I should go to basketball camp. The camp was for girls in my district but because I didn’t go to public school I didn’t know even one girl. I just played basketball but didn’t really talk to anyone until a young coach started talking to me and got me involved with the social aspect of the five-day camp. I knew right then that this coach was special but I was unaware of the impact she would have on many other girls from then on.

Dana Leonard, 30, was a star basketball player in the northern suburbs of Chicago. Since she was a very little girl she has loved playing basketball. Her dad was a coach at a local high school and she used to go watch him coach as a youngster. She went onto play at a Division 1 college and major in Communications. While she was in high school and college she helped run clinics. She originally thought she would go into sports marketing or be a sports agent. However, her love for coaching was too strong and she started coaching leagues and travel teams as well as running clinics all year round.

She runs clinics for girls in grammar school through high school. It doesn’t matter what age these girls are, she has their attention as soon as they are on the court. If you were to walk into one of Leonard’s clinics you would see a bunch of girls staring at and admiring her. Being a coach and being a role model are synonymous and it is clear that Leonard takes that very seriously with her teams.

For about the past four years Leonard has been running her programs with the help of Joy of the Game in Deerfield, IL. Hundreds of girls have gone through her program and have gone onto to be stars at their high schools. She also has some of her high school player’s help out with her younger leagues. Not only is she helping teach young girls to be players, she is giving these girls the skills to become great coaches. Women’s basketball is only growing and with the help of people like Leonard the possibilities are endless for these rising stars.

-Dana Fine

Lindsay Tarpley and Carli Lloyd: What Inspires Them?

meghanbrennan — Tue, 28 Apr 2009 12:30:59 GMT

When MJ went pro he didn’t completely leave his college days behind. Tucked quietly beneath Chicago’s red and white uni, Michael always wore his favorite pair of Carolina blue shorts.

On Sundays, while his competition sports khaki pants and argyle prints, you won’t see Tiger in any color but red.

Superstitions? Perhaps, or maybe inspiration. What causes an athlete to establish these routines?

Maybe for MJ it was a reminder of the game winning shot he made during the 1982 College Championships. A moment he calls, “the turning point of my career.”

Did you know, in Thailand, the birthplace of Tiger’s mother, red stands for energy, war, strength and power? Making the color choice optimal for a strong finish on Sunday.

A few weekends ago I sat down with Women’s National Team members and gold medalists, Lindsay Tarpley and Carli Lloyd. In front of an audience of 40 plus Nike Girls Team members, we talked about training, superstitions and of course inspiration.

Like MJ and Tiger, these two have a routine all their own. “I shower before every match,” says Lindsay “and I always kiss the crest on my uniform.” Carli can’t hit the field without a pre game rinse either and sometimes bathes in the ever pungent Tigerbalm, resulting in a team evacuation from the locker room.

For more on Carli and Lindsey’s crazy, quirky habits and sources of inspiration grab a seat and sit in on this tell all interview with two of soccer’s brightest stars.

-Meghan