The Things Nobody Tells you About Running That Every Runner Should Be Prepared to Know

I've been running for 4.5 years now, and in that time I've learned a lot about not only my physical strength, but my mental strength.  I've also learned how important good running shoes are, a good pair of ear buds, and nutrition.  Never underestimate nutrition.  But you know what?  There are other things I've learned that no one told me when I first started frequenting group runs, and that I don't even read about in the many running magazines I follow on social media.  And so I offer a few tidbits for those of you who perhaps have just come into running so that you can be warned, and perhaps avoid learning these things the hard way.  For you more experienced runners, perhaps you can relate:

• Never underestimate the importance of socks.  A good dry-wicking, fitted sock will go along way to lessen friction while running, which leads me to;

• Even more important, never undervalue the callouses that over time form on your feet.  They formed for a reason.  And, so unless you want to experience the "battle of the blisters" wherein you may find yourself wrapping your now horrible blisters in gauze, secured with medical tape, and then covered with mole skin before every run (I mean not that I'd know).  Trust me, leave them alone. They are your friends; 

• If either mid-run, or after a run, you find yourself in a public restroom: don't. use. the. toilet-seat-cover.  Trust me, it will not end well in a paper mache kind of way;

I swear, I was happy!

• Although you'll come away with an occasional stellar race photo, be prepared to have pretty much every unflattering angle documented in only the way running photos can;

• At one point or another you will have toenail issues.  One might turn black (I've yet to have that), if you run hills you might get a blister underneath your toenail, you might have one die and a new one grow underneath without pain or incident (two times and counting..).  Nail polish is your friend;

• Compression winter running gear is warm and snug.  Compression sports bras a great.  Sometimes compression running socks are a delight.  But, be warned, if you thought getting them on was tough, just wait until you try & get them off post-run...they pretty much sweat stuck to your body.  At this juncture, familiarity with yoga will pay off;

• And, last but not least, you will at some point or another swallow a bug.  I mean every bit of protein helps, right?

Well, I hope the above don't deter the the new-bee runner, but rather empower you to continue pursuit of the crazy, beautiful, magical sport we call running!

Ode To My Stapler (and how it teaches me to live in the everyday)

The blog muse hasn't struck me for quite some time now, but when it does, I just never know what the inspiration will be.  
So, the other day my co-worker commented to me that her trusty old Swingline stapler died, and we reminisced how they just don't make staplers the same anymore.  

That got me to thinking.  I too have an old-school Swingline at work, and I just love it.  I mean really love it. We've been together for 17 years come this September.  Swingy knew me when I was just a college sophomore wide-eyed and starting a big girl job in an office (well filing paperwork, answering phones and running errands, but hey I didn't have to wear a uniform!). 

Swingy

At one point Swingy grew legs and would often wander away from my desk (hence the name label -->).  We've been together so long that I don't even write that neat anymore. 

Never underestimate the power of a properly working stapler.  It'll carry you through those stressful moments of making the impossible happen, and the trusty one-hand-slam staple action is priceless (not to mention efficient).  

"Excuse me, I believe you have my Stapler."

Clearly I am not alone in my love of my just-over-one-pound-metal-it-could-be-a-weight-or-weapon Swigline Stapler.  The cult classic film Office Space clearly understood an employee's bond with a stapler, and the romantic comedy staring Hugh Grant and Sandra Bullock has a hilarious stapler fight scene. 

All I'm saying is that at this point I consider Swingy and I in a common-law-office-relationship and we shall never part...never ever.  

In all seriousness (because it's through the silly the serious is revealed), my appreciation for my reliable Swingy correlates to my personal life philosophy that it's the little things which make up most magical moments in life.  Sure,it's fun to focus on the bigger more epic aspects of our lives, but we spend a majority of our lives in the everyday. It is within this space that we must strive to be our happiest.  The everyday isn't always a cake-walk, but let me tell you a frazzled day at work is truly better when I don't have to fight with my office supplies, because on some days a jammed stapler would just set me over the work-stressed-edge.  

And, so I take Swingy in my hand and air staple in appreciation for a wonderful 17 years of staple bliss!

I mean who doesn't love Milton?

Blog Action Day 2014

Well, here I am sitting before my computer screen on Blog Action Day, the day when bloggers around the world post blogs on one topic, and thereby use their voices to inspire action, thought and a sense of global community. 

This year's topic is inequality.  Honestly, it's sad given our plethora of knowledge and access to it that inequality even still exists.  But it does, and so we must continue to find ways to eliminate inequality, or at least counter-balance it. 

As a volunteer ambassador for Women for Women International, I am keenly aware of how marginalized women are, particularly in more under-developed nations.  This is not to suggest, however, that inequality does not exist in more developed countries such as the United States, because it does. 

So, this leaves one wondering what can be done?  Surely I, as one person cannot change such a large problem?

 And so this is what I have to offer on Blog Action Day: you, yes you, one person with worries and struggles all your own can indeed impact change.  Know this, no small action is too small, nor too grand.  Find nonprofits, or individuals in your community to support with your monetary contribution, or better yet, your time.  And most importantly, look around your immediate surroundings where you have the most impact to make a difference: your work place, community organizations you belong to, school, church, etc.

Margaret Mead said it best, 

"Never doubt that a small group of thoughtful, committed citizens can change the world; indeed it's the only thing that ever has." 

~Amanda Ulrich
Volunteer Ambassador Women for Women International
Team Congo PDX Founder 

It's Not Goodbye, It's a New Chapter

It's not a secret to anyone close to me that just over 3 years ago a cause captured my heart and quite frankly changed the course of my life in terms of personal growth.

Gwen, Ann and I at my first Group Walk/Run in 2012!

 I've met some great people along my journey, and all of you have touched my heart in a way I cannot ever fully articulate, but I will nonetheless humbly attempt to do so in the words which follow.  

That cause is Run for Congo Women, a grassroots movement started by Portland's own Lisa Shannon several years prior to raise awareness about the situation in the Democratic Republic of Congo (read more about what inspired me to become involved here). Run for Congo Women eventually became an official project of Women for Women International (WfWI), and so when I came on scene I quickly got in touch with WfWI to coordinate efforts. I was proud to pick up the torch to carry on the good work Lisa started.  And, I did not do so alone.

Equal Exchange Team at our 2014 Group Walk/Run

 In fact, often over the past three years I've wondered who in the heck I think I am that I can possibly take on such a complex and large problem and effectively offer sustainable and real solutions to those who would be impacted most: the women, children and men in Congo. Well, if the past three years have taught me anything, it's that no action is too small, and if we collectively work together we can impact any issue no matter how massive and untouchable it appears. 

With that said, the time has come for me to shift my work for the cause I care so much about, and so on behalf of Team Congo PDX I would like to announce that we will not be hosting a group walk or run in 2015, but will instead organize a local awareness event in late Spring. The success of our group walk/runs over the past 3 years have only been possible with the support of our local runners/walkers, and for that I am forever grateful.  Team Congo PDX will continue to participate in Cause and Event Portland (Save the Date: 10.18.15)!  Stay tuned for details about both events in early 2015.

Let me take a moment to provide some background on Team Congo PDX's journey over the past three years.
As many of you know I founded Team Congo PDX in Fall of 2011 to help raise awareness about the atrocities in eastern Congo, and our inadvertent connection to them as consumers of electronic products.

Keeping track of my 54 miles in 2011

Team Congo PDX is run by me with the volunteer support of local community members, businesses and non-profits.  My efforts via Team Congo PDX have always benefited WfWI's Congo program.  WfWI's Congo program provides Congolese women with the tools and resources to move from crisis and poverty to stability and self-sufficiency, thereby promoting viable civil societies. Women who enroll in WfWI's one-year program learn job skills and receive business training so they can earn a living. They come to understand their rights and how to fight for those rights in their homes, their communities and their nations. They learn how to become leaders.  

I started off with a solo-fundraising campaign in late September 2011 wherein I ran 54 miles over 6 weeks.  With the support of friends, family, community members, local businesses, and Women for Women International Team Congo PDX has hosted a group walk/run on International Women's Day for the past three years (2012-2014).  Team Congo PDX has also participated in Cause and Event Portland for the past two years, bringing the second largest team in 2013!

Our 2014 Cause and Event Team

 In total, through all of these efforts, we have raised nearly $13,000 to benefit women in Congo through Women for Women International.  This is something each and every one of you who have supported my work should be proud of for it is because of YOU that we were able to raise such a substantial amount! 

It has been my honor to serve as Women for Women International's Volunteer Ambassador since 2012, and it is with heartfelt gratitude that I thank each and every one of you for your support over the past three years.  It has been, and will continue to be, my honor to serve not only the women in Congo, but the women who live in all 8 countries WfWI operates (Bosnia and Herzegovina, Afghanistan, the Democratic Republic of Congo, Iraq, Kosovo, Nigeria, Rwanda, and South Sudan).

Team Congo PDX does have an online fundraising page through WfWI, and so please do not hesitate to organize your own teams at local running events to help raise funds, and feel free to set-up a profile on our page 
(http://wfwicongo.kintera.org/wfwi_pdx), or even set-up your own team using the site. Follow our Facebook page for announcements with regard to our 2015 Cause and Event team and Spring awareness event: https://www.facebook.com/RFCW.PDX).  You can also learn more about WfWI's programs and how to become involved here. 

With much gratitude,
Amanda Ulrich
Team Congo PDX Founder
WfWI Volunteer Ambassador
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
A special thank you to the following individuals, organizations, and businesses (in no particular order): Joanna Valdivieso-Gonzales at WfWI, Jennifer Morabito, Ann and Lisa Shannon, Alysha Atma, Richa Sehgal, Kathy Cordell, Jeanne Sprague, Amy Little, everyone at Run Oregon, Laura Thomas, Sean Rivers, Jane and Tim Hartfield of the Great Harvest Bakery in Downtown Portland, Swanson, Thomas,Coon & Newton, Never Again Coalition, Kevin Putnam, Patrick Wahlen, Bonnie Wilson, Annette Vaughn, Maryalicia Verdecchia, Never Again Coalition, Robert Hadley, Equal Exchange Portland Co-op, Anna Canning, Foot Traffic, Starbucks, Auora Chorus, LA Fitness Tanasbourne, ProHealth Chiropractic, Sustainable Harvest Coffee Importers, Gwen Bradlee, Diversitech, Diane Koosed, Becky Bent, Dan Thornton, Kayla Smith, and last but not least my family. 

Sponsorship Journey

I am beyond thrilled that we raised enough funds at my March 8, 2014 charity run/walk to sponsor 14 women through Women for Women International's (WfWI) Congo program.

Our Equal Exchange Team at our 2014 Event

Simply by taking the time to come together, we are now supporting half a class through WfWI, and are able to be a part of a journey taking place half a world away for 14 remarkable women. 

Over three years ago when I first learned about the conflict in Congo, and how my use of electronics products gave me leverage to do something about it, I didn't yet fully understand that I would become a part of something which would actually have impact.

Dedicated Volunteers

 By impact, I mean human-to-human connection with women who live in Eastern Congo.  


And so, it is with a thankful heart that I embark on the sponsorship journey with all of you, my fellow supporters. Over the course of the next year I will send and post monthly snippets about the 14 women we are sponsoring. In order to protect their privacy photos will only be sent via my newsletter, and so should you wish to receive the more detailed newsletter updates, please subscribe via my webpage (click "subscribe" on the bottom right of the page).

You will also have the opportunity to correspond with the sisters.  To send a message of encouragement and support simply email me at: amandapdxrunforcongo@gmail.com.  

I encourage you to take the time to do so as Women for Women International has been told time and time again by their program participants that messages from their sponsors provide hope and encouragement beyond measure, and provide a sense of togetherness during times of loneliness. 

Some of our runners on 3.8.14

Should we receive responses from our sisters (it can take quite some time to receive responses due to the logistics involved on their end living in more rustic places), I will of course pass those along in my blog and monthly newsletter as well. 

Meet 2 of The Sisters
That said, please meet Sisters Maria & Kate.
Maria: is married with 6 children
Kate: is single with 1 child

Their Journey*
*(The following is from an update I received from Women for Women International)

Maria, Kate and our other 12 sisters are now finishing their fourth month of training.

In the last few months, the sisters have been in health and wellness classes.  We (WfWI) believe that women cannot be active members of their communities if they are not well, both physically and emotionally. Over the next several months, our sisters will continue to learn methods of prevention and treatment of key health issues for themselves and her family members.

Health is a human right. Our sisters class will focus on the concept of health as an essential human right. This is a crucial starting point for women who live in areas where poor nutrition and preventable diseases are a part of everyday life. She will learn basic skills, nutritional information, sanitation and disease prevention.

Coping with post-traumatic stress disorder. Many of the women we work with are survivors of great violence, suffering and loss.

In DRC, at least 5.4 million people have died as a result of conflict and its consequences since 1998. With rape used as a weapon of war, an estimated 48 women are raped every hour in the DRC, resulting in about 1.8 million women having been raped.

This may be the first time they are able to discuss and deal with the trauma that they have been living with. Your sister will learn to recognize stress as a normal reaction to the events she has experienced, develop tools for coping with her symptoms, and be given access to resources for additional help if needed.


Protect yourself and your family. Your sisters will learn about communicable diseases, sexually transmitted diseases including HIV/AIDS, sexual reproductive health, mental health and environmental health. In addition, they will learn about pregnancy, infant care, family planning and hygiene. When a woman is healthy, she can focus on healing and learning as she moves forward in our program.

**************

Thank you again for your support, and please take the time to send a message of support to Maria and Kate as they go through their journey with Women for Women International.

Amanda Ulrich
Team Congo PDX Founder
Women for Women International Volunteer Ambassador
amandapdxrunforcongo@gmail.com

Team Congo PDX Pairs with The Fitness Studio for @ Cause + Event Portland

This is the official blog post from your Portland, Oregon Volunteer Women for Women International Ambassador, and I am pleased to remind you all that Team Congo PDX will once again be participating at Cause + Event Portland on September 13, 2014 in Bethany Village.

Team Congo PDX from the 2013 Cause + Event Portland

We've teamed up this year with The Fitness Studio.The lovely Annette Vaughn will be working with me to recruit team members, and before the race will lead you all through a pre-race warm-up.

When you join Team Congo PDX at Cause + Event Portland half of your registration fee (Half Marathon, 10K, 5K & free kids fun run), will be a donation to Women for Women International.  Our team is multi-distance as each person will run/walk individually.  The team is about raising awareness & funds for one cause.  You can also join our team & run or walk virtually (meaning you run or walk on your own).  The event will fill, and so you should register in the next few weeks.

Part of this year's 10K course

 Child care is available on race day, and each team member will receive a free Run for Congo Women pedestrian pin to wear on race day so that we can identify each other on the race course! Also, if you don't already have a Run for Congo women t-shirt, contact me and I'll get you one (see below for email).

Registration Link: https://www.raceit.com/Register/?event=25465

*In the "Charity" field select: "Women for Women International" 


*In the "joining a team field" select: "Team Congo PDX"!

Team Fundraising Page: http://bit.ly/1jzKDvd 
*The team member who raises the most funds via this page will receive a prize!

Thank you all for your continued support!  Together we can impact lives half a world away.


Amanda Ulrich
Team Congo PDX Founder
Women for Women International Volunteer Ambassador
amandapdxrunforcongo@gmail.com

Running Adventures

God Rays on Today's Run

If I've said it once, I've said it a million times, what I love most about running is the adventure of experiencing the immediate world around me.  Today was one such day. 

Not even a tenth of a mile into my run, and I spot a glorious God Ray Beam from the clouds in the sky.  I find it so beautifully glorious I am distracted by it for the next two miles, and eventually I run upon the view captioned above. 

Then I decided that I knew exactly where I can view this God Ray Beam close-up, and so off I go to run toward an adjacent field.

God Ray Beam Close-up

 Not five minutes later my hunch proves correct, and straight above is the small open portion of sky close-up. 
Although it looked stunning close-up, I decided that it looked it's most majestic from afar. 

Now, to cut through to the field above which the God Ray Beam shined, I had to run through some forested trails. I took a moment to take in the view of the river along these trails. 

Willamette River

I've been running in this area for over a year now, and I'm very familiar with it's ins and outs, but today I noticed a new trail, and so I decided to explore a bit.  I followed the trail, took in the greenery, and noticed a couple of other smaller trails which shot-off from the main trail.

New to Me Trail

And that's when I heard a pitter patter upon the tree leaves above me, and realized it had started to drizzle, and so I decided I would explore those trails another day, but before I departed, I stopped to smell the daisy's.

Daisy's

 
Off I went to continue on my way to visit my favorite oak tree as I haven't been able to take in it's loveliness for a few weeks. That's when, out of the corner of my eye, I saw a quick lightning bolt flash, and then soon afterward a fairly loud rumble.

My Most Favorite Oak Tree

 

And just like that I had a second wind, and found a renewed energy with which to run the 2.5 miles back home. 

And the thunder and lighting continued the entire way home.  And then, the large drops came down. And I mean they really came down. But it felt great to be rain soaked.  Lately my running has been blah in that physically I've been pooped out, but today's running adventure infused a new bout of energy, and I look forward to my next run and the adventure that will inevitably ensue.