Halfway to Geaux party! The Baton Rouge Edition

What do you get when you mix close to 500 runners and the running legends Bart Yasso and Frank Shorter at a promotional event for The Louisiana Marathon and Rock ‘n’ Roll New Orleans? A good time had by all would be the correct answer.

Bart always takes the best Selfies!!!

Bart always takes the best Selfies!!!

A fantastic meet & greet, lots of socializing, great vendors and food (Varsity Sports, Fleet Feet, Saucony, Muddy Water Paddle Company, Jimmy John’s and Lucy’s just to name a few) was on tap for the evening. Mother nature was actually very nice for our visiting guests even though there was a threat of rain in the area. The clouds kept the hot southern sun to a minimum with only the humidity to dampen you on the 3 mile group run scheduled for 6:15pm hosted by Happy’s Running Club.

For a mid July evening run it doesn't get much better than this!

For a mid July evening run it doesn’t get much better than this!

Before the run I got to take some pre-sweaty pics and chat with Bart Yasso. He remembered me from the Crescent City Classic expo last year. We have been chatting on Twitter ever since. Bart is the Chief Running Officer for Runner’s World. He has to be one of the most gracious, personable people on the planet. Due to his vast experiences he offers advice to all from the newbie to the experienced plus he has a great sense of humor. He follows a Vegan/Vegetarian diet which he says helps for faster recovery and reduces inflammation. He mentions the benefits of eating smaller meals throughout the day so you can run easier at any time of the day and that fried tofu is his “bacon”. (Hmmmmm I must try that!)

Frank Shorter was very gracious as well. You may remember him by winning the gold medal in the marathon at the 1972 Summer Olympics. He mentioned how at one time the accomplishment of completing a marathon was once a test of the fittest and now it is attainable by anyone that does the training. He is no stranger to Louisiana. Frank mentions that one of his 10,000 meter records was made here and enjoyed being back.


Getting a pic with Frank Shorter and Bart Yasso before the group run

Getting a pic with Frank Shorter and Bart Yasso before the group run

A big promotion tonight was the 20% discount for signing up for the Louisiana Marathon race weekend. If you missed it and you still want to sign up you can use code IKNOWDECKER to still get 15% off. There are a variety of race distances to choose from: Full, Half, Quarter, 5k and even a kids race.

You can check out what’s new for the January 2015 Louisiana Marathon race weekend HERE.

Another option for additional bling is “The Louisiana Double Down”. You get THREE MEDALS when you run both Louisiana Marathon/Half and the Rock ‘n’ Roll New Orleans Marathon/ Half. I know several runner friends who will be doubling up on their race weekends in January to do this. Find out more HERE.

Rock ‘n’ Roll New Orleans recently announced some improvements for their race in 2015 such as unlimited beer in the Beer Garden, more course entertainment and support to carry you through every mile. To register and get more information check out their website HERE.

The next and last stop for the Halfway to Geaux party will be in New Orleans tonight where I am sure my friend Fred will be covering the event. I don’t know how they will top Baton Rouge but I am sure they will try! They will be at Happy’s Irish Pub on Poydras as 5:30pm. If I was you I wouldn’t miss it!

I have ran both of these races several times so hit me up if you have any questions. I am happy to help!

More pictures and even a video recap from both Halfway to Geaux parties will be up soon on The Louisiana Marathon Facebook page  so don’t forget to check back!!




Strength Training to get Faster

With some Fall Half Marathons scheduled it is time to get focused to get my hip flexors and IT band stronger. Yes, it is my ongoing Achilles heel. The weakness that holds me back. The scale isn’t budging much to get closer to my race weight but my pace is getting a little better and I owe it to some extra classes I am taking at Prep Fitness.

Most of the time when I see the schedule for the 45 minute session I ask myself “He wants me to do what?” Then a few seconds pass after the shock and awe fades and I realize what he is asking is actually possible.  I may not be able to do every set 100% but I do see my balance and strength improving and that is reassuring.

Example of a previous workout

Example of a previous workout


Speaking of “focus” my IM Relay teammate Larisa recently wrote a post on her training outlook. Check it out here.

What I have on the Fall schedule so far:


What are you currently training for and do you have a plan in place?

Right now I am running 3x a week and taking classes at Prep 1-2 times a week. I still need to work on getting my eating right. Stretching is a must daily even if its just for 5 minutes. Since its hot out hydration is easy. H20 is a must!

#WorkInProgress        #KeepPushingForward


Find Your Motivation


Motivation is all around us you just have to look for it. Whether it’s a good weather day or signing up for a new race find your motivation.

What keeps you going?
What drives you?
With the rising summer temps or hectic schedules what gets you out of the door?
A friend waiting at your favorite running spot that even remembered to bring your favorite G2?
Running isn’t about being in better shape, it’s that moment of mental clarity, the escape from your daily stressors, the release of endorphins that make you feel that anything is possible.
You just have to keep pushing forward
Find Your Motivation – @ndeckerrunner

Tips to Staying Healthy on a Vacation Cruise

I have to admit when hubby first suggested a 7 day cruise getaway for the two of us I got a bit of an anxiety attack. The thought of endless high calorie food options that I couldn’t possibly countermeasure with exercise while my waist band expanded and having to wear a bathing suit the majority of the time didn’t sound very relaxing.

How could I possibly pull this off without gaining ten pounds and continue my training?

Fortunately hubby understood that I would need to work out on sea days and went into planning mode. There was a jogging track on the ship and a gym that opened at 6am daily stocked full of treadmills and workout equipment. They even offered classes if I wanted to change it up and do Spin, Bootcamp or Pilates.

The gym was very close to our Spa room on deck 12. SCORE!!!

The gym was very close to our Spa room on deck 12. SCORE!!!

Some tips I learned to help manage eating and drinking on the cruise:

  • Limit alcohol drinks to 2 a day. Especially since my favorite is the “Fun Ship” a fruity, rum cocktail which obviously is more calories than a light beer.
  • Try to eat in the dining room the majority of the time instead of the buffet to have a higher chance of making better food choices and control your portion sizes.
  • Menus in the dining room always notate healthier food choices but were not always the most tasty so if you are going to opt for the higher calorie dessert choice have a couple bites and share!
  • Opt for fresh fruit and grilled vegetables, meat options when available instead of fried or those with a heavy sauces. The grilled salmon and seafood was a hit every time with me.
  • Skip the bread when possible!  (I admit I did not do this ‘every’ time)
  • Stay hydrated by drinking lots of water.

Tips to working out on the ship:

  • Refresh your music playlist and have your device fully charged before your trip.
  • After boarding the ship take a tour of the gym and pick up a schedule to see what classes are offered.
  • Pack your own water bottle to bring  to the gym. There is generally a water fountain located there.
  • Bring sunglasses in case it is sunny at the jogging track or in the gym due to the open windows.


The Chocolate Melting Cake is always a favorite. My friend Karen would notice the "Hidden  Mickey" reference so I had to share this one :)

The Chocolate Melting Cake is always a decadent favorite. My friend Karen (who blogs at Just Me and My Running Shoes)  would notice the “Hidden Mickey” reference so I had to share this one :)


Plan adventurous excursions! We zip lined, kayaked and snorkeled. Lots of active fun.

Yes, I took a  Selfie underwater during snorkeling in Cozumel

Yes, I took a Selfie underwater during snorkeling in Cozumel


I indulged and came back with zero guilt and no added weight on the scale.

Vacation a success!!!   #WorkHardPlayHard

While I was in Grand Cayman I was able to connect to wifi and got a fun surprise from Karen at Run Knit Travel.


I am in the July issue of Women’s Running Magazine!  woohoo!!

What a nice prelude to my “Blogger on the Run” feature that will be out in August :)


Do you have any additional vacation mode tips to staying healthy?

New blog feature on fellow runners? & Vacation Time!

I really enjoy coming across new blogs and this week I came across Fitful Focus. She has posts called “Fit Feature“. I really enjoyed her recent one featuring Lil Mys Ninja. I have been lucky enough to be featured on several blogs so I was thinking it time to give back and show the love to others. What do you think?

Would you like to see that here?  What kind of questions should I ask? Please comment with  your suggestions and if you would be interested in being featured.

It may be a little while before I could move forward with this idea. I need to move to a self hosted blog first. I will probably change it too: http://www.ndeckerrunner.com or http://www.JourneytoAHealthierME.com I am still getting feedback on this and everything should get redirected easily since I am already on WordPress. I am hoping to come across someone locally to help me pull the trigger with a few remaining questions I have.

For the next week I will be on vacation with hubby so until then…… #WorkHardPlayHard

Be back soon!