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5 Healthy Recipes Everyone Needs to Try

As a student-athlete, I need meals and snacks that are quick to make and are friendly to my wallet.  I like to keep my meals simple, yet full of flavor and protein!  Here are my favorite quick, easy meals and snacks on a budget!

1.    Greek Yogurt Fettuccini Alfredo

I think most runners love pasta, and I am no exception.  Pasta is my all-time favorite food and I love making this fettuccini alfredo.  This recipe is my go-to pasta meal because it is packed with protein and I don’t feel guilty stuffing my face when I make it. I always have the ingredients on hand for this recipe because it is a favorite of mine. The only thing that goes bad in this recipe is the Greek yogurt, so it’s easy to always have the other ingredients at home. It is quick to make, yummy, and will last a few days in the fridge as left overs!

Cook time: 20 minutes

Protein: 18 G

Ingredients:

4 ounces whole-wheat Fettuccine or Spaghetti (Enough for two servings-I always eyeball it)

1 tbsp. olive oil

1 large clove of garlic, minced

Pinch of ground nutmeg

Salt and pepper to taste

1 tsp. cornstarch

¼ cup chicken broth (I use chicken stock powder and mix with water as directed)

¼ cup parmesan cheese

¼ cup plain Greek yogurt

Cook the pasta according to the directions on the package.  

While the pasta is cooking, sauté the garlic in olive oil for 1 minute.  In a separate bowl, mix together chicken broth, corn starch, and nutmeg.  (HINT: if you are using chicken stock powder like I do, you’ll need to microwave the amount of water as directed on the package in order for the ingredients to mix together). Pour the chicken broth and spice mixture into the sauce pan with the garlic. Season with salt and pepper. Increase the heat to medium and bring to a simmer, stir occasionally.  Stir in the parmesan cheese until melted.  Remove the pan from heat and stir in the Greek yogurt.  Toss the alfredo sauce with the pasta. Enjoy!

To complete this meal, I pair it with a small salad with Caesar or balsamic vinaigrette dressing and a side of seasonal fruit.  I hope you enjoy this meal as much as I do!

Pro tip: add grilled chicken to add more protein and flavor!

2.    Freezer Chicken and Black Bean Burritos

If you enjoy Mexican food, you’ll love these burritos! These are my go-to meal prep option when I know that I have a busy week ahead of me.  They are perfect to make ahead and place in the freezer for a few weeks.  I usually make 6-8 at a time depending on how big my tortillas are.  They also warm up nicely in the microwave or toaster oven when you are crunched on time.  I also get all of my ingredients for the burritos at Aldi because everything is ready to go, making this meal prep even easier.

Total prep and cook time: 20 minutes

Ingredients:

3 cups of cooked chicken, shredded (leftover rotisserie chicken from Festival is great for this)

1 15 oz can of black beans

1 15 oz can of sweet corn

1 green bell pepper

1 packet of Spanish rice, cooked according the package directions

Shredded cheese as topping

1 container of guacamole (Aldi has a great selection)

1 packet taco seasoning

In a large sauce pan, combine chicken, black beans, corn, green bell pepper, and the packet of taco seasoning (add water as directed on seasoning package). Let simmer 7-10 minutes, or until thickened.

While the chicken and vegetables are simmering in the pan, lay out each tortilla onto a clean surface.  Spread desired amount of guacamole and cheese onto each tortilla (I love guac so sometimes I will use two containers of it. Absolutely no shame).

Top each tortilla with the chicken, black beans, corn, green bell pepper and Spanish rice.  Roll up each burrito, wrap in tin foil, and place in a freezer Ziploc bag.  Freeze up to one month (I always label my burritos with the date I made them).

Pro tip:Label your burritos with your name if you have roommate. These are so good that they’ll have a hard time not stealing them!

3.    Baked Kale Chips

I was introduced to kale chips during a week-long running camp in high school. I became addicted to them and asked my mom to make them all the time as a healthy snack.  Most people will stick out their tongue in disgust, but this is definitely something you have to try before you judge!  I was never much of a kale fan before having these chips, and now it’s my favorite snack—I can eat a whole batch in a half hour!

Prep time: 10 minutes

Cook time: 10 minutes

Ingredients:

1 bunch kale

1 tbsp. olive oil

1 tsp. Lawry’s Seasoned Salt

Preheat the oven to 350 degrees F.  Line a metal baking sheet with parchment paper or aluminum foil.

Carefully remove the leaves of the kale from the stem using a knife.  Tear the kale leaves into to smaller bite size pieces. Wash in a strainer and dry thoroughly using a salad spinner or a towel.  Toss kale with 1 tbsp of oil and 1 tsp of seasoned salt.

Bake in the oven for 10 to 15 minutes.  Check every few minutes to avoid burning.  The edges of the kale should be lightly brown, but not burnt.

Store in an air tight container.

Pro tip:Save the stems of the kale and use them in your morning smoothie!

4.    Monster Cookie No Bake Energy Bites

This snack is perfect to take to a 7:45 am class or is great after a workout. This snack is great when you’re craving something sweet, but don’t want to ruin healthy eating.  The peanut butter and chocolate chips satisfies my sweet tooth perfectly and fills be up.

Prep time: 10 minutes

Yield: 12 energy balls

Ingredients:

1 cup rolled oats

¼ cup mini M&M’s

¼ cup dark chocolate chips

2 tbs.  ground flax seed

¼ cup peanut butter

¼ cup honey

¼ cup dry roasted peanuts

Dash of salt

½ teaspoon vanilla extract

In a medium bowl, combine all of the dry ingredients.  Add in the peanut butter, honey, and stir to combine well. The mixture will be very sticky. Chill in the refrigerator for at least 30 minutes.

Once chilled to a harder consistency, use a spoon to scoop out the mixture and form into bite-sized balls.  This will make 12 energy balls depending on their size.  Store in an airtight container in the fridge for a week, or freeze for up to a month.

Pro tip: for something extra sweet, melt extra chocolate chips with a little coconut oil and dip each energy bite and let harden in the fridge.

5.    Blueberry Muffin No-Bake Oatmeal Energy Balls

These energy bites are my favorite on-the-go breakfast, especially if I’m running late to class or if I lift in the weight room before class.  I’m usually not a fan of blueberry muffins, but these energy bites are great! They’re easy to make and only take a few ingredients.

Prep time: 10 minutes

Yield: 12 energy balls

Ingredients:

1 cup rolled oats

¼ cup almond butter

¼ cup honey

½ cup dried blueberries (sometimes I use dried cranberries)

¼ tsp. cinnamon

½ tsp. vanilla extract

Dash of salt

In a medium bowl, combine all of the dry ingredients.  Add in the peanut butter, honey, and stir to combine well. The mixture will be very sticky. Chill in the refrigerator for at least 30 minutes.

Once chilled to a harder consistency, use a spoon to scoop out the mixture and form into bite-sized balls.  This will make 12 energy balls depending on their size.  Store in an airtight container in the fridge for a week, or freeze for up to a month.

Pro-tip: Let each energy bite soften before eating it for an gooey, yummy snack .

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My Favorite Track Memories

Track has brought many ups and down and memories that I’ll cherish for a long time. While some memories were better than others, I wouldn’t trade any of them for the world. If you want to laugh or think back to your athletic days, continue reading to rewind to my favorite track memories from high school and college.

1.    Getting a concussion

Yes, you read that right! I got a concussion from a non-impact sport—how glamorous.  I’m sure you’re wondering how this event happened, so I’ll tell you the entire story.

I was lining up to race the 200 at the biggest meet of the season, besides State of course.  I was very nervous for this race because for some reason, they had put me in the slower heat.  I was upset that I wouldn’t be running with the best girls and knew that I had to run my best race despite not having the best competition.

As I was waiting for my turn to race, I began talking to my sister about how I wasn’t feeling well and that I didn’t want to run this race.  She assured me that I was probably just nervous and low on energy.  Convinced that everything was okay, I got into my blocks and waited for “on your marks, get set, go!”  I felt great during my race, until…

I crossed the finish line and faceplanted.  Yup, I am one graceful runner.  In my defense, I did pass out, and the faceplant was a result of going to lean to finish and then passing out.  The next thing I remember was opening my eyes and seeing my coach in my face asking if I was okay.  The crowd was silent, and my whole body hurt.  I managed to come to my senses and get up from the ground, receiving the pity clap. Every track runner has heard the “pity clap” before.  It’s a slow clap usually reserved for when a slow runner finishes a race.  I was mortified that it was for me this time.

Once I was pulled off the track, my teammate ran up to me and immediately asked if I was still good to run the 4x4. Despite the horrible road rash, I felt okay and decided to finish out the meet.  Not my brightest idea.  The night after the meet, my head killed me and I couldn’t bear to leave the lights on. I ended up with a mild concussion that sat me out for a week.  Let this be a lesson that concussions are possible in any sport, even the non-impact ones.

2.     Becoming a state champion

Back when I started to run track in 7thgrade, I made a goal to become a State Champion. I didn’t care what event it was in, I just wanted it to happen.  My senior year of high school, it finally happened.  I started running the 4x4 in sophomore year and made my first appearance and State that year.  We had competed well at State each year and beat our school record at each State meet, but our times excelled my senior year.  Halfway through the season, we competed against another top team in the state and that’s when we knew we could actually win at State.  Our rival school had the top 400 runner in Division 3 so they were tough to beat.  After being ahead of them after the second and third lap of the relay, their anchor came back strong. However, ours was stronger and we ended up winning that night. We were so excited and that’s when we knew that if we continued to run well, we could become State Champions.

At the State Meet we had won the preliminary round and were seeded first going into finals.  I remember how nervous we were sitting in the waiting area before finals the next day—we were all silent.  I remember my coach coming into the tent to tell us that our rival’s top runner had dropped out with a stress fracture.  A huge sense of relief rushed through me and I instantly felt more confident.

We went out onto the track and ran our hearts out.  We set a new school record (again) and finished 5 seconds ahead of the second place team. I’ll never forget the feeling of finally reaching a goal that I had set since 7thgrade.

3.     An engagement at Nationals

One of my teammates had always joked about how awesome it would be to get engaged at the NCAA National Meet.  To be honest, most of the girls on the team have dreamed about this scenario.  Picture this:  they’ll get off the podium after becoming an All-American and find the love of their life down on one knee asking them to marry them.  It’s a track girl’s dream come true!

This proposal didn’t happen quite like the scenario above, but it was still very magical.  My teammate, Mal, unfortunately did not advance to finals in the 400 hurdles like she was supposed to.  After a fall on the homestretch, she wasn’t able to make up the time to run a qualifying time for the final that was scheduled for the next day.  We were all sad for her, since this was her last race.  There were tears in her eyes all day.

At the end of the day, our coach came up to us and said that we needed to find Mal because she had won a sportsmanship award and she was going to be presented with it once the final race of the day was over. We were all confused knowing that there had never been any awards on the first day of the meet.  However, we obeyed and went to go find Mal.

Still confused, we watched as Mal was called on the field to receive her “award”.  Once she stepped onto the field, I looked at another teammate and instantly knew what was about to happen.  Needless to say, we were freaking out!  Mal’s mom was also standing next to us and was shocked that we weren’t in on the plan. She has thought that our coach would have told us.

The next few minutes were a blur.  Mal’s boyfriend, Wes, had been hiding out all day at the meet trying to not run into Mal.  He said after the proposal that he almost ruined it after nearly running into her before her race.  Anyway, the proposal was one of the cutest things I have seen.  Wes was hiding on the field under a tent and surprised Mal when she was called out onto the field to receive her “award”.  Mal was so surprised and began to cry immediately. Before getting on one knee, he said some romantic words, which I definitely forgot because I was so caught up in the moment.  But like I said earlier, it was the cutest proposal I’ve seen.

Mal’s sad day had turned into one of the best days of her life! She of course said “yes” and would now get to marry her best friend.  Wes told us that the proposal took months to plan.  He first contacted our coach to see if proposing at the meet was even a possibility.  Our coach then helped him get into contact with the NCAA Committee to help organize the plan.  Emails were sent back and forth and calls were made up until the big day, but his hard work paid off!  We were so happy for Mal!

4.     Disqualifying every relay

So this memory definitely isn’t a happy one, but it’s something I’ll remember forever.  During my sophomore season of college, I messed up every hand off.  And when I say that I messed then up, I mean I really messed them up.  I dropped batons, ran out of the exchange zone, you name it.  Each one of my mistakes resulted in my team being disqualified and not scoring any points.

Perhaps my worst mistake was dropping the baton during the 4x200 at Drake Relays.  At this meet, the 4x200 is a fun race and since it is usually not competed at every meet, it was important for us to run well.  We needed to run well in order to have the ability to compete in it the following year. Pretty much all we had to do in this race is make it all the way around the track and finish.  Well, I ended up dropping the baton and of course we didn’t finish the race.  I completely blew it and now we don’t have the ability to run the 4x200 at Drake again unless a miracle happens.

Like I said, this isn’t a very happy memory for me.  I spent a lot of time crying after each race and ignored my coaches after each mistake.  Sometimes you win some, sometimes you lose some.  We’re all human and mistakes are unfortunately inevitable.  Since then, I’ve learned to trust my practice and be confident in my races.  I haven’t dropped a baton since (fingers crossed)!

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15 Best Products for Runners

I’ve been running sprints and long distance for the past 8 years. Over these years, I have acquired many running related products that have made running and recovery more enjoyable.  Continue reading for learn about 15 beneficial products for runners.

1.     Training Shoes

The first thing each runner needs is the right pair of shoes. Since everyone’s body is different, the type of shoe that is needed will be special for each individual. Shoes vary in cushioning, stability, width, and motion control. Popular brands of running shoes include Nike, Brooks, Adidas, Mizuno, and Asics.  To find the best shoe for your I suggest going to a running specialty retail store such as Grand Bluff Runningor Movin’ Shoes. Grand Bluff Running partners with Dynamic Performance and Therapy to offer a shoe fitting and gait analysis to help runners stay healthy and injury free.

2.    Shoe Insoles

After my first stress fracture, my physical therapist recommended that I get Super Feetinsoles for my training shoes.  Insoles provide comfort and stability to varying arch heights and help reduce foot fatigue and lower leg injuries such as Achilles tendonitis and IT band syndrome.  Shoe insoles such as Super Feet can be found online, at your local running specialty store, or at Dick’s Sporting Goods.

3.     More Skin by Mueller

These blister pads are honestly the best option on the market. Nothing is worse than going for a 10 mile run with a big blister on the bottom of your foot or the back of your heal. These blister pads by Muellerare a hydrogel pad that relieve pressure and rubbing of blisters when worn.  In my experience, these pads help my blisters heal faster and help me run pain free when blisters begin to form.  This product is definitely a must for long distance runners!

4.     Rollers

Rollers are the best recovery tools for loosening up tight muscles and preventing injuries.   The simplest roller available is a foam roller.  Each foam roller varies in hardness, so finding the right hardness for your muscles is important for your recovery needs.  For first time users, I suggest purchasing a softer roller and then working up to a harder roller once muscles loosen up and more pressure is tolerated.

Stick rollers are another great rolling tool and are used to better relieve tightness in a pinpoint area.  Stick rollers vary in their length, but typically the shorter ones can get the job done! My favorite roller is The Stickbecause it is small enough for my gym bag, yet large enough to roll out the bigger muscles in my legs.

A more expensive roller on the market is R8 by ROLL Recoverywhich costs $129.  This product is a deep tissue roller and relieves pain the deepest and tightest muscles in the body.  Since this tool is self-adjusting, it takes the hard work out of rolling and makes it much more enjoyable. ROLL Recovery offers interchangeable massage heads to change the pressure and intensity of the massage.

5.    Stretch Out Strap

The Stretch Out Strap is a simple tool to help runners stretch on their own.  It has loops throughout to change the type of stretch and it’s intensity.  It also comes with a list of stretches that can be performed using the strap and uses visual aids to show each stretch.  I use the Stretch Out Strap regularly after practices to get the best stretch possible.  The strap has made me more flexible since it is easier to stretch forgotten muscles. The Stretch Out Strap can be found on Amazon for $15.95.

6.     Tiger Balm

Tiger Balm is often compared to Icy Hot, but in my opinion Tiger Balm is far superior. Not only does it smell better, it works faster, longer, and doesn’t burn if you take a shower too quickly after applying.  Tiger Balm is perfect for soothing joint aches and pains.  I use it for shin splints and sometimes on my knees after a long day of competition. Tiger Balm can be found at Target or Walgreens.

7.     Protein Bars

Protein bars offer a quick and on-the-go way to properly energize and restore essential nutrients after a run.  Protein bars are often expensive, but they don’t have to break the bank!  Some of the best options can be found at Costco or Sam’s Club.  My all-time favorite protein bar is the FitCrunch Bar since it closely resembles a chocolate candy bar. The peanut butter and chocolate bar is only 6g of sugar and contains 30g of protein.

Another one of my favorite protein bars is a Larry and Lenny Cookie—they make a great dessert after a long run! They are soft and gooey and go great in ice cream if I’m looking for a little treat.  These cookies are dairy free, soy free and vegan making it perfect for all dietary

needs.  The best thing about these cookies is that they are guilt free and contain 16g of protein.

8.     Compression Socks and Sleeves

Compression socks and sleeves are great for recovery because they increase blood flow throughout the body and reduce swelling and pain. There are many different brands of compression sleeves and socks that provide excellent recovery for runners.  If you are planning on doing compression recovery while you sleep, I recommend purchasing compression socks so that they do not bunch up during the night and cut off circulation.  My favorite compression socks are currently on sale at Nikefor $39.97.

9.     Bluetooth Headphones

I personally enjoy long distance running without music because it helps me clear my mind and focus on my surroundings.  However, I know countless people who would cringe at even going for a jog around the block without music in their ears. I have a pair of Bose SoundPortwireless headphones that are perfect for working out in.  For those who are conscious of their surroundings like I am, the Plantronics Backbeat Fitis the perfect pair of Bluetooth headphones for you.  They aren’t noise cancelling like most popular headphones, instead, they enable runners to hear outside noises. The purpose of letting in outside noise is so that runners can be better aware of their surroundings while jogging on a trail or busy road.

10.  Flip Belt

In high school, my parents always made me run with my phone so that I could contact them in case of an emergency.  I never enjoyed wearing my phone in a bulky arm sleeve so I opted for the Flip Belt.

The Flip Belt is a small fanny pack the holds your keys and phone while you are working out. It is perfect for long distance runs since its compact design makes it lightweight and virtually unnoticeable. Other similar designs and brands can be found at any big box store such as Walmart and Target.

11.  GPS Watch

GPS watches are perfect for long distance runners because they track the number of miles you run and also the paces for each mile. There are many different brands of GPS watches, but my favorite is Garminbecause they are reliable and have an excellent warranty on all of their products.  They have watches starting at $99 and they go up to $999.

12.  Reflective Gear

Wearing reflective gear while running isn’t something most runners think about, but it’s important to have and wear especially while running at dusk or on country roads.  It doesn’t have to be fancy and can be as simple as reflective wristbandsor a reflective vest. No matter what time of day you run at, it is important to warn oncoming traffic by wearing reflective gear.

13.  In Case of Emergency Bracelet

In the unfortunate event of an emergency while on a run, it is a good idea to wear a bracelet with your name and emergency contact.  RoadIDcreated emergency bracelets specifically for runners or individuals with an active lifestyle.  Individuals can create an online account through RoadID to store all of their medical information.  In the case of an emergency, health professionals can call RoadID and request your information, or they can log in to RoadID using a serial number and pin found on the bracelet.

14.  Water Bottles

Not every runner likes to carry water with them during a run, however, there are many water bottles that are small and easy to carry. The Nathan QuickShot Plus Water Bottleis small, lightweight, and has a strap and pouch for easy carrying.  For longer runs, a CamelBak Ultra Pro Hydration Vestis also a good option. Each side of the vest holds a water bottle and there is also space for your phone and keys.

15.  Body Glide

Blisters are painful, but chaffing during a run may be worse.  On my long runs, I like to use Body Glide for Her Anti Chafe and Moisturizing Balm.  It’s easy to use and applies like a deodorant stick.  It’s also small enough to back in my Flip Beltif needed during a long run.

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10 Lessons for Student-Athletes

It’s hard for me to remember a time when I wasn’t running around every day between school, practice, and other activities. It seems as though being a student-athlete has been in my blood ever since the first day of kindergarten and my first soccer practice and dance class.  Most people can’t imagine having places to be and things to do for 12 plus hours a day, but for me, and most student athletes, it’s a way of life.  Being a student-athlete isn’t always easy, especially in college.  I’ve learned a lot along the way as each season brings new challenges.  Here are 10 lessons I learned while being a student athlete.

1.    Time management

I think we can all agree that every college student learns better time management skills within their freshman year.  Student-athletes spent 20 plus hours each week between morning lifts, afternoon practices, team meetings, and weekly competitions.  Sometimes it seems like being a student-athlete is equivalent to having a part-time job.  I have learned how important it is to spend any downtime working on homework, even if it’s only for 20 minutes.  However, I don’t feel guilty if I spend those 20 minutes watching an episode of New Girlor Friends.  Sometimes time management simply means giving yourself a break throughout the day.  It isn’t easy to go from classes, to practice, and then right to homework.  Taking a few mental breaks throughout the day is important to stay focused and to be productive for a longer period of time.

2.    Sleep is important

Most of us learned the importance of sleep in our middle school health class. Coaches of every athletic team  preach on how important it is for athletes to get an adequate amount of sleep each night. Sleep refuels the body and aids in the recovery process, helping athletes reach their best potential. Growing up, my mom regularly told me that sleep will always be better than staying up until 2 or 3am studying.  She argued that sleep plays a key role in our ability to retain information, so it’s more important to sleep than to stay up late studying. This is a rule of thumb that I have learned to live by in college— I now struggle to stay up past midnight!  I’m sure most people will mock this rule of thumb and say that they need to stay up late in order to cram for an exam.  I’m not saying that you should spend less time studying for an exam, but it is best to spread out studying into a few days so that sleep is a priority.

3.    Practice becomes and escape

Not to sound cliché, but there have been days where my stress melts away while I’m at practice.  There’s nothing like running 12 repeat 200’s on the track to get the endorphins pumping. As Elle Woods would say, “Exercise gives you endorphins. Endorphins make you happy. Happy people don't kill their husbands. They just don't.” Or in my case, happy people don’t let stress take over their life.  Practice is also where I see my best friends and teammates everyday who never fail to put a smile on my face.  Although I dread some days with repeat 200’s or repeat 500’s, I always look forward to spending time exercising and being with my team.

4.    Coaches and teammates are your support system

I’m going to be completely honest, I once spent 30 minutes in my coach’s office crying because I was so stressed out with school and I wasn’t happy with the times I had been running that season. There honestly isn’t anything more comforting than having a coach who will sit down with you for hours talking and getting your life back together.  My teammates have done the same for me as well.  There are days that knock me down, but I can always count on my coach and teammates to cheer my up and get me through the hard days.  I cannot be more thankful for the second family I have received as a student-athlete.

5.    Commitment and dedication

If you’ve made it to the college level, your hard work and dedication has paid off! Nothing says “commitment and dedication” like waking up at the crack of dawn (okay, maybe 7am, but that’s still early!) to head to Mitchell Hall for a lifting session.  I can’t count the number of times my alarm has gone off when all I want to do is turn it off, skip my lift, and sleep-in until class.  Playing a college sport is like having a job, and only commitment and dedication will get you to the performance level you want to be at.  Student-athletes don’t simply play sports, they dedicate their life to their sport and are committed to their success.

6.    There are days where you’ll hate doing what you do and there are days where you love it

I’d think you’re pretty crazy if you said that you love running until you want to puke or that you love getting “booty lock” after an intense workout.  I’m not sure anyone loves those feelings, but there are days when its more bearable than others. There are days when I completely dread workouts and there are days when I can’t wait for 4pm to roll around so that the aches and pain can begin. There will always be a love/hate relationship with anything that we do in life.  

7.    Mental and physical strength

Physical strength comes from the countless hours of workouts in the weight room and on the track. Healthy eating and adequate sleep also aid in the physical strength needed to be an athlete.

Mental strength isn’t as easy to practice as it is to preach.  I have learned a lot about mental strength each season.  I learned the most my freshman year after I constantly felt defeated after each practice and race.  That year, I didn’t have the mental strength needed to compete at the collegiate level. It was hard to go from a big fish in a little pond to a little fish in a big bond.  It takes time to learn the mental strength needed to compete at the collegiate level, but it is an important strength to learn.  

One thing that I like to do before my race is to repeat in my head, “speed, I am speed.”  You may recognize this from the movie Cars, because that’s where I got the line from.  It is a reminder to me that I am a talented athlete and that I am strong and fast.

Another tool that I use to stay mentally strong is to do mental imagery before every race.  I lay in bed the night before a race and image the track that I will be competing on the next day.  I go through my race from start to finish with the perfect execution that I desire—powerful start, quick turnover, excellent mechanics, and a strong finish. Visualizing my race calms my nerves and refocuses my energy into having the race that I desire.

8.    There are different types of leaders

I am a participative leader.  I enjoy providing guidance during practices and participating in the group.  There are also leaders on the team who may be silent leaders.  These leaders lead by example and send a positive message to teammates.  I have learned the importance of leading by example in order to set a high standard for the rest of the team to follow.  Leading by example is a great way to show teammates the importance of a strong work ethic, healthy diet, and adequate sleep.  

9.    There is no “I” in team—really

Although track is commonly known as an individual sport, no individual has one a team championship alone.  Not only is your team there helping bring home a championship title, they are there at the 7am lifts and countless 200 repeats on the track.  Teammates push each other to be the best that they can be in order to claim that trophy.  Sure, individuals may win an event, but it is a team that takes home the championship title together.

10. I’ve learned how lucky I am to play the sport I love

Four years will fly by before you realize it. I’m fortunate enough to have one year left of my collegiate track and field career.  After this past season, I realized how truly lucky I have been to continue my athletic career at a collegiate level.  I have met so many amazing friends along to way and have created countless memories with them.  I will forever cherish the morning lifts even when I don’t want to get out of bed and I hope that I never forget the feeling of “booty lock” after 200 repeats.  I will always treasure the Saturdays spent waking up at 5am and getting home at 10pm exhausted and ready for bed. This sport hasn’t always been easy, but it has created memories that will last a lifetime.