GOALS

Well tomorrow is May 1st!  Time is flying by or to me it sure seems like it is going by extremely fast!  Tomorrow is a big day for my run team! Registration opens for the St. Jude Memphis Marathon weekend!  I can't wait to get us registered as a team and let the training and fundraising begin! 

It's going to be a great year!  I just have such a good feeling!! 

In 2014, we raised slightly over $28,000.  This year we hope to raise $30,000!  I'll be keeping you updated as the year progresses!  

As you register tomorrow, find a training plan that works for you and set yourself some goals.   Begin your goal with these two powerful words.. "I will" and then after you write them down, tell someone.  And make sure you not only set you some mileage / training goals but set some mental goals.  If you've ever ran a half or full marathon, you know that it is not only physical ability that gets you across that finish line, but also mental ability.  Begin with positive thoughts.  If it takes making little post it notes and putting them on your bathroom mirror, your computer at work or your dash board of your car, do it.  They will hold you accountable.  As Adam Goucher would say, Do not feed the wrong wolf!  We all have two different wolves inside us and the one that wins is the one we feed.  So begin your training with a positive attitude.  Don't doubt yourself.  You can and you will do it!  But you have to start by telling yourself first... "I WILL" and then tell others.  Make your goals known.  Then when you are about to stop when you are dog tired in a race, you'll remember what your wrote and that you also told someone you would and it will perk you up and help you finish.  Let's do it for the kids!  

As you can tell, I'm super excited about Memphis!  I love St. Jude and there is something really special about running that race.  I get chills just thinking about running through the hospital grounds as patients with their families cheer you on.  It's truly an amazing experience.  

Now for me, I'm setting a goal for myself for the month of May.  I will run every day in May.  On my normal rest day, I will get in 1 mile so by May 31st, I will have ran 31 days straight!  

Ok.. I've written it down and told someone.  Now it's up to me to do it!  What about you?  Got any goals for May? What about for Memphis?  If not, it's time to think about some. 

Have a blessed day! Less than 24 hours until registration opens! YIPPIE

D, Team Run4TheKids Captain!

"I can do all things through Christ who strengthens me." Philippians 4:13

 

Pass It On

Today at church we sang one of my favorite hymns.... "Pass it On".  I love that song!  If you really listen to the song, you could apply it to so many things in your life.  Here are the lyrics:

It only takes a spark to get a fire going

And soon all those around can warm up in the glowing

That's how it is with God's love

Once you've experienced it

You'll spread his love to everyone 

You'll want to pass it on

What a wondrous time is Spring

When all the trees are budding

The birds begin to sing, the flowers start their blooming

That's how it is with God's love

Once you've experience it

You'll want to sing, it's fresh like spring

You'll want to pass it on

I wish for you my friend

This happiness that I've found

You can depend on him

It matters not where you're bound

I'll shout it from the mountain top

I want the world to know

The Lord of Love

has come to me, I want to pass it on

I'll shout it from the mountain top (praise Jesus)

I want the world to know

The Lord of love

Has come to me

I want to pass it on!

What a beautiful song! And shouldn't we all want to PASS IT ON?  Today our preacher talked about followers vs. leaders.  We see many book about how to be a good leader.  But do you see books on how to be a follower?  I had never really thought about it until he talked about it today.  We should all want to be good followers.  We are to follow God.  He is our leader.  He should lead us in everything we do in our lives.  

May you be a follower and may you experience God's love and PASS IT ON.  Happy Sunday! D

Weekend Baby!

Thunder is rolling and it's very cloudy.  I wasn't even sure I would get in a run today or not.  Weather was calling for rain/thunders storms.  I'm so happy I did! Didn't sleep worth a flip last night so I sure needed a stress reliever.  Too many things on my mind!

Arrived at tech park around 7:10am.  It was very humid! Some of the team had started running at 6:30am, but I had to have a cup of coffee before I could get started.  I was thrilled to see my buddy Shine drive up right behind me.  She was running late also.  Hee Hee   So we began running together. My plan was to just do 5-6 miles.  I'm still gradually building my miles back up.  You know they say use the 10% rule to prevent injury.  Only increase your mileage by 10%.  Well, even though it was very hot and humid we felt good running and continued for 7 miles before stopping.  We almost stopped at 6, but I told Sunshine I don't like then number 6.  So we went 1 more mile.  It felt great to be running with the group again even if the others were way ahead of me and Shine.  I captured a picture when we were done.

We were a hot mess! 

So after my 7 miles, I drove to Laurel to meet my friend Micah.  He had a bike that he wanted me to try out.  Everyone has been telling me I need a lighter bike.  I've been just ignoring them and pushing old Sally.  But I finally gave in after my ride last weekend where the group dropped me like a hot potato!  So here's the bike.... and let me just say ... WOW... so much lighter!!! Now I completely understand the weight issue being a big deal!

It was so different riding a lighter bike.  Instead of pushing as hard as I could to stay around 15 miles per hour on old Sally, I easily got to 22 miles per hour on this baby!  Them boys aren't going to drop me again.  LOL  Frank and I ended up riding 20 miles.  He was so kind to stay after running and ride with me.  I wanted a good test on the bike.  I have another one I'm going to look at also, but I will say this.... I WILL have a LIGHTER bike of my own very soon!  20 Miles in the books for us! We love our cross training.  If I can only get my swimming to level that my running and bike is at...I'll be set. :>)

OH, and I also did my 1 min plank today.  Still going strong on those every day.  

Hope you are having a blessed day!  D Team Run4TheKids Captain

“But Jesus looked at them and said to them, ‘With men this is impossible, but with God all things are possible.’” Matthew 19:26

The HIGH of your FRIST

Yeserday I recieved a call from a long time friend that I see maybe two times a year.  We are business associates.  We don't work for the same company, but we both deal with chickens.  He's been in my office several times and he always asks me about my running.  I have my medals on my wall in my office.  My sister-in-law once told me that it would be a great conversation piece.  So I decided to hang them at work.  I know some people probably think I'm bragging, but if they do think that they do not know me very well.  I am not a bragger.  I do however enjoy talking about my experiences.  So when someone walks in my office and ask about my medals, I love to tell them my stories.  By no means am I the fastest and I do not win many races.  I do however, complete them.  It's all about the FINISH in my book! 

Anyway, my friend calls me yesterday and says he's got to tell me his good news.  I can tell in his voice he's excited so I ask what it is that he must tell me.  I can just picture the smile on his face as he begins to tell me he ran his first half marathon!  See several times when he's been in my office, he's always said that running a half marathon is on his bucket list.  I would always tell him that he just needed to find one and sign up.  I'm the type person that needs to be signed up for a race to make myself do the training.  If I have no race that I'm registered for, I'll talk myself out of training on days when I simply don't want to do it.  I don't know if everyone is like that or if its just me, but I have to have a race coming up.  

He said that he got to talking to someone at his office and she told him about a local half marathon and printed him a training schedule.  He said when he looked at the schedule he told himself there was no way he would be ready.  His coworker assured him that if he just did the training he would be ready.  Same thing I had told him many times in my office.  Endure the training and you'll enjoy the race. :>)   So he began training which was very hard for him to do because he works out of a hotel Monday - Friday.  He is always on the road.  He always says his wife only has a weekend husband. LOL  

It was finally race day and he said he was scared to death.  It was cold and lightly raining.  He said by the time his corral started he was extremely cold but warmed up quickly as he began to run.  He had only built up to running 9 miles so he didn't think he could do the full 13.1 miles running.  However, he did it all! He only stopped briefly to grab water at the water stops and then kept on going.  He said it was such a HIGH to finish and now he wants to do another one!  Yep, he's hooked now!  He said the worst part was training and trying to fit it in but the race was awesome.  I told him you never forget your first!  He sent me a picture this morning of his medal laid beside the full marathon medal.  He says next year he may have to shoot for the full to get the bigger medal.  Can you tell his hooked? Oh and he said he never realized a race was such a "social" event.  He said he ran by several running together that were carrying on conversations and then the after race party was just one big social event.  :>)

I hear Little Rock is known for their huge medals! But be warned that rain and cold temps are normal for race day in Little Rock!  I have a team member that did the race in 2014 and his story is not as happy as my friends.  People were on the streets telling them at mile 20 the race was canceled due to weather and some stood on the streets waiting hours for a bus to pick them up to take them in to the finish line.  I would not have been a happy camper that year!  

If you are thinking of doing your first 5K, 10K, half marathon or full, then find one and sign up! And remember.... Endure the training and you'll enjoy the race.  Happy running! D Run4TheKids Team Captain!

1st race since my holiday from running

So today was my first race since the MS50 50K earlier this year.  I've been on a slight vacation from running.  After 2 marathons and a 50K all within 4 months time, my body needed a break.  Today there was a 5 miler in Hattiesburg on Longleaf Trace at 2pm.  The race was benefiting the Leukemia and Lymphoma society.  So you know I had to do it!  I'm all about races that benefit cancer.  I'd love to see a cure for cancer one day.  

Now let's get to the race.  It's 82 degrees today! The sun is straight up and no clouds.  And you remember the 20 degree rule don't ya?  When running your body heats up to at least 20 degrees above the outside temperature.  For some crazy reason when they told everyone to get to the start line, I get up to the front.  Now I'm telling myself in my head to back up but my body isn't listening!  My mind is saying.. you crazy woman! Back up! I have not been doing any speed work since I started back running and I had told myself that I would take it easy and just get my 5 easy miles in today.  See our team has a 1,000 mile challenge going and I'm behind the pace bunny! I was ahead of the bunny until I took my almost 4 weeks off and now I'm behind.  So I really just wanted the 5 miles in today.

  Anyway, I started up in the front of the pack and felt great starting out.  It was when my watch beeped at mile one and said 8:33 pace! I knew right then I was in trouble! You should never start out faster than you plan to average for a race! You need to save it for the end.  Well, also by this time my body was heating up and I starting feeling like I was going to throw up.  I've not felt that way in a race in many years! I slowed my pace and tried to tell myself it would go away.  Just try to stay steady... Deleica.....  By mile two I was dying because when my watch beeped again, I was still below a 9 min pace! So I slowed more and then I stopped and walked.  I was beating myself up so badly for starting out too fast.  I know better! I tell people not to do it and then I go and do it myself.  It's so very easy to do!!! Especially when you've not been racing and you step up to that line..... it's like your body changes into a different person.  You become this beast.  LOL   

Sometime in mile 2 - 3 my teammate, Kathy, came up on me.  We got to talking about how hot it was and that we were about to die.  I started doing my walk/run program.  She stopped and walked with me.  I tried to make her go on, but she hung with me!  When I say this team has special people, I mean it!  They are incredible people with the biggest hearts ever!  She could have ran on with her husband and had a better time, but she hung right along my side.  Today I want to say a BIG THANK YOU to her!  Kathy, you rocked today! I enjoyed our run together.  We even ended up with a time of 50 minutes for  5 miler and we WALKED a lot the last 2 miles!  That just goes to show that our run time was good. :>)   Here's a picture I grabbed of my run buddy today after the race.  Love you Kathy!

I look forward to running more races with this sweet lady! And I 'm so happy she's on Team Run4TheKids! 

Here's a pic of some of the team that did the 5 Miler today.  We missed Sunshine and Serina big time!! Kim, one of the teammates..in pink by me.... won overall female today!  I'm so proud of her!  Her running has improved so much over the last couple of months! I'll need a rope to tie to her to stay with her in our next marathon!

After the race, several of us decided to go for a ride. We had brought our bikes and took off on the trace.  It was a great ride.  Much cooler than the run! However, my thighs were burning the whole time.  I put a heavy gear on old sally and tried to hang with the men.  I started out in the front and led the pack for a short time then they dropped me and Kim like a hot potato on the way in.  It was still a good ride.  We did 14 miles.  I LOVE THIS TEAM!

Happy Sunday night to you!  I believe Monday will be a REST day for me! That's my schedule for training to get ready for New York anyway, so it works out perfect that tomorrow I will rest. :>)  Hope you had a great day of training!  I'm super excited for the runners doing the Boston Marathon tomorrow!  I can't wait to see how Cross Your Heart lady does! I've never meet her in person, but follow her on FB.  She lives in California and she's run Boston several times.  She's an inspiration to many women! Check her out if you have time.  

Good night and sweet dreams! I'm in my after 5s and headed to my couch to relax.  D

Joy

Recently I watched the movie "The Bucket List".  I've watched this movie several times since it came out on DVD.  We actually own a copy.  I love Morgan Freeman in most anything I've seen him play in over the years.  And maybe this movie hits home with me as I'm approaching my 49 birthday.   Somedays I still feel like I'm 25, then I realize I'm really getting older.

Do you recall the scene where they are sitting at the Egyptian Pyramids and Morgan asked Jack two questions?  The questions really make you think about your life.

1.  Have you found joy in your life?

2.  Has your life brought joy to others?

What is Joy?  A feeling of great pleasure or happiness is the normal definition you'll find.  Some synonyms are delight, joyfulness, jubilation, triumph, exultation, happiness, gladness, glee, exhilaration, exuberance, bliss, etc.

We can have joy in many different things in our life.  Our family, our God, our activities, our jobs, etc.  As you think about your life,  write down some joys in your life.  Then try to think as to whether you have brought joy to others.  Then thank God for those joys.

~In everything give thanks, for this is the will of God in Christ Jesus for you.~ 1 Thessalonians 5:18 NKJV

I give thanks today for so many friends.  Especially my running peeps.  They let me be me.  They love me whether I'm first or last.  They support me and cheer me on.  They are the BEST.  I'm looking forward to seeing them in a couple hours for a 5 Miler on the trace.  My prayer for you today is that you have friends that are awesome as my friends.  

God Bless and have a great day! D Run4TheKids!

What kind of example am I?

Boy that's a deep question.  I'll let you ponder your answer while I discuss what the Bible teaches us.  It teaches us to be a positive influence.

1 Timothy 4:12 NKJV says "Be an example to the believers in the word, in conduct, in love, in spirit, in faith, in purity."

I read something recently that said if we are the kind of christian whose actions day in and day out, are based upon integrity, fidelity, and a love for the Lord then we are not only blessed by God, we are a powerful force for good in the world.  WOW! A powerful force for good in the world. Don't we need more of that was my first thought.  Yes, we are all in our own small corners of the world, but what if we were ALL a powerful source for good in those small corners?  The world might be a lil different I would think.  

I read this while also seeing so many comments on social media about a recent accident in my local town that killed a teenager.  Some of the comments were very judgemental.  I couldn't help but to feel sorry for the families involved.  It's so easy to judge when we ourselves are not in the situation.  I fall short of this also.  I'm human just like everyone else.  I use to also do a double take when I was younger and my preacher would say that he also falls short of being sinless.  He would say, "I'm human".  And it's so true.  No one is sinless... no matter how Godly you might think that person is...including a preacher.  Jesus was the only person who went without sin and then he died for ALL of OUR sins.  

So my question of the day to my readers is... What kind of example are you?  I hope and pray that we all thrive to be a positive influence in this dark world.  If we judge people, we only teach the younger generation to do the same.  When we should all fall on our knees and pray.  Here's my prayer for today:

Let's get the powerful force of good flowing in our small corners of the world.  Have a Bless Day - D 

P.S. Day 8 of 1 min planks a day. YIPPIE ... oh and I'm tried from my 20 laps (.62 miles) swim last night especially with a pulled muscle in my back from trying to be superwoman! But I praise God for allowing me the strength and endurance to train. 

Endure the training and Enjoy the race.... dedicated to Mel!

Are you training for something? Are you just working to lose weight? What's ya goal?  Whatever your goal is there is one thing I'd like to share with you...... endure the training and then enjoy the race (or reap the benefits of putting in the training).  Have you ever woke up on race day and wished you had trained? I'm sorry that most of my post will tend to lean towards running or exercise mainly, but that's the story of my life. :>)  However, you could apply it to most everything in your life.  There is just certain things you have to endure to come out on top.  Training is a BIGGIE in running, biking or swimming.  If you don't train, you'll never be able to enjoy the race.  You'll be wishing the whole race that you had put in those extra miles or hours of training.

I have a spin teacher that really pushes us.   Sometimes in her class I just want to stop and then I hear her saying one of her sayings... "DON'T YOU QUIT!!!"  She will get off her bike and come right up to yours and scream it.  Here's proof.  Poor Frank.. hee hee But he does ask for it most days. HA!

But seriously I know that her pushing me last year is what helped me run the Memphis St. Jude marathon in 4 hours 30 minutes!  So thanks MEL! 

Yes there are days I want to quit.  There are days I will give myself a million excuses as why I don't have time to train.  Some days it gets the best of me and I'm a slacker, but most days I hear a voice in the back of my head saying... "don't you quit".  See Mel you've rubbed off on me.  LOL  

Tonight as I'm writing this and listening to the voice a girl just sang the song "Stronger".  I LOVE that song! What doesn't kill you, makes you stronger!  I know that soon I will have many 2 a days (working out 2X a day).  Sometimes that is the only way I can get it all in unless I want to come home at 9 pm at night.  So most mornings I'll run and then after work, I'll either bike or swim.  Got to make sure I do my training in all 3 areas or I will not be able to enjoy the race.  Sunfish TRI is just 2 1/2 months away so it's time to kick it in gear.  I'm lucky that I've already raised my kids and I have time to do this training.  As we were running this weekend, a couple of us were talking about a friend that said he has neighbors that always tell him all he does is run and they wish they had time.  He just laughed and said my son is a high school senior, so I've done my years of raising babies and driving my kids around.  Now it's time for me to have a little fun.  As he was saying this, I was smiling cause I often tell people the same thing.  There are different seasons in life and I'm in a season where I'm able to also train more than I ever thought I could.  There is no way I could have done this when my kids were little.  So don't stress.  Enjoy whatever season of life you are in.  Because it will change.  

NOW GO ..... endure the training and then enjoy the race! Put that smile on your face and enjoy! From ya Cap'n of Team Run4TheKids 

Back in the Saddle

Well. after 3 1/2 weeks of no running, I ran 12.7 miles this week.  YIPPIE  I started slowing with just 2 miles 4 days and today I did 4 miles and walked .7 for my total of 12.7 miles.  It feels great to be back up on that saddle.  Taking a break can put all kinds of thoughts into your head..... like...how hard will it be to start back.... will I come back to where I was at.... will I EVER run again... blah, blah, blah, blah

I was fortunate (I guess you can call it fortune) that I knew I would start back running.  See I had neck surgery 2 years ago.  I had 2 disk in my neck replaced with cadaver bones with a plate and 6 screws.  I had an extreme herinated disk in my C section of my neck.  The disk above it was starting to also be bad due to my degenerate disc diease so the doctor said he couldn't fix one and leave the other one so he fixed both at the same time.  I had lost a ton of strength in my left arm.  I could not even hold a glass.  My scapula had sunk in on my back and did not stick out at all on the left side.  I was losing tons of muscle tone all due to this dang disk!  I basically waited too long to go to the doctor.  I kept thinking I had a crick in my neck! So if you are ever hurting for months...PLEASE go to the doctor and be seen.

Anyway, after my surgery I was not allowed to run, ride my bike or swim (and I had just started doing TRIs!)  I had to go to physcial thearpy for 6 months.  OH and BTW, I lost my vocal cord during this surgery.  It's a risk they tell you about before the surgery.  You just never think it will happen to you.  When I went back in for my postop checkup, the doctor told me to give it another month and my voice should come back.  It was very weak.  If you know anything about herniated disk surgery on the neck, then you know they go in through the front of your neck.  That's the best way to get to the area they need to fix.  During surgery they have to stretch your vocal cords and move them over.  There is a risk that they could nick something.  Well, mine was nicked!  After a month, I went back and still no voice so he referred me to an ENT.  I went to see a local doctor that I knew because our sons had played soccer together.  I knew I could trust him.  Right off when he put the scope down my nose, he said.... well, you've got one vocal cord that is dead.  Absolutely no movement.  I wanted to cry.  He said he knew a doctor in Jackson that was a specialist and he could fix me up.  So here I go to another doctor.  By now, that was all I did was go from one doctor to another and also physical thearpy.  I was missing tons of work and I know deep down they all thought, if she wasn't a runner this wouldn't have happen. HA! but that's so untrue.  Running didn't cause my injury.

So off to Jackson to see this specialist who tells me he wants to put in a gummy bear in my throat.  I look at him like he's crazy.  He just laughs and says, "I'm actually going to put in an implant to move your dead cord over so it will touch your working one to help improve your voice... we just call the implant a gummy bear because it resembles one".  At this point, I'm thinking who is this doc.  LOL  So we do the procedure and it does help, but I still have issues.  One issue is when I'm hot, my voice goes! or if I'm in a place with tons of background noise my voice is not loud enough for people to hear me.  It's so AGGRAVATING! I'm getting use to it.  What really hurts is when kids tell me they can't hear me.  Breaks my heart!  OH and I had to go to vocal cord thearpy also!  So I've done my fair share of thearpy is many areas!

During this time I couldn't run, but as soon as I was released I built back up slowly.  I started out just walking and soon I was running.  So I knew just taking off a short time for shin splints would be the same.  I'd be back eventually.  :>)  I remember praying alot after my surgery.  and you know what.. God was faithful.  I did run again and will continue to run as long as he allows me to.  Now that I formed this run team, I want to run every year for St. Jude kids! No matter how old I get, I want to still be able to run for them.  So I must trust God and if I need rest or a break,  I must take it and allow him to heal me.  He is the great physcian.

After my run I came home and planted some new flowers.  Now my back is killing me.  But I LOVE spring!  Hope you have a fabulous day!  Oh and today is day 4 of planks.  Gotta keep it going!  Aren't my kids cute! Can't wait till July... Summer time at beach with them! :>)

Good Morning to ya!

Good Morning Peeps!  Well, it was day 2 of my plank challenge.  I plan to do at least 1 plank a day for 1 min to see how many days in a row I can keep it going.  I have a blogger friend that is on like 315 days straight! She's amazing.  Check out her blog.  I have her on my blog list.   Well, here's my pic to prove it.  You can tell by my face that I sure enjoyed my plank this am.  hee hee

Just another day in paradise. HA!  The eyes say it all this morning.  Last night I biked and then swam and this morning I got up at 5am and ran.... so forgive the face... I'm a little tired.  :>)

I'm the type person that has to write down my plan and share it with my running friends so they can hold me accountable.  I feel that once I write it down that it makes it official.  So I've got my New York plan ready and training begins the week of June 29th.  Believe me that will be here before I know it!  Got to get mentally prepared.  As with anything, if you don't put in the work, you will not reap the benefits.  So TRAIN TRAIN TRAIN even when you are tired of it... cause then you can just enjoy the race and your body will thank you!  So here's my plan.  (remember I've got to keep up my bike and swim also)

Training for New York!

Date

Week

Mon

Tue

Wed

Thu

Fri

Sat

Sun

29-Jun

1

Rest

3 m run / Swim

5 m pace

3 m run / Spin

Swim

8

Bike

6-Jul

2

Rest

3 m run / Swim

5 m run

3 m run / Spin

Swim

9

Bike

13-Jul

3

Rest

3 m run / Swim

5 m pace

3 m run / Spin

Swim

6

Bike

20-Jul

4

Rest

3 m run / Swim

6 m pace

3 m run / Spin

Swim

11

Bike

27-Jul

5

Rest

3 m run / Swim

6 m run

3 m run / Spin

Swim

12

Bike

3-Aug

6

Rest

3 m run / Swim

6 m pace

3 m run / Spin

Swim

9

Bike

10-Aug

7

Rest

4 m run / Swim

7 m pace

4 m run / Spin

Swim

14

Bike

17-Aug

8

Rest

4 m run / Swim

7 m run

4 m run / Spin

Swim

15

Bike

24-Aug

9

Rest

4 m run / Swim

7 m pace

4 m run / Spin

Swim

Rest

Half Marathon

31-Aug

10

Rest

4 m run / Swim

8 m pace

4 m run / Spin

Swim

17

Bike

7-Sep

11

Rest

5 m run / Swim

8 m run

5 m run / Spin

Swim

18

Bike

14-Sep

12

Rest

5 m run / Swim

8 m pace

5 m run / Spin

Swim

13

Bike

21-Sep

13

Rest

5 m run / Swim

5 m pace

5 m run / Spin

Swim

19

Bike

28-Sep

14

Rest

5 m run / Swim

8 m run

5 m run / Spin

Swim

12

Bike

5-Oct

15

Rest

5 m run / Swim

5 m pace

5 m run / Spin

Swim

20

Bike

Oct-44

16

Rest

5 m run / Swim

4 m pace

5 m run / Spin

Swim

12

Bike

19-Oct

17

Rest

4 m run / Swim

3 m run

4 m run / Spin

Swim

8

Bike

26-Oct

18

Rest

3 m run / Swim

2 m run

Rest

Swim

2 m run

Marathon

Note:  No half planned for August yet… will probably just do 13.1 miles at marathon pace

Plan to run on Tuesday mornings and swim at night. (swim 2X week)

Plan to run on Thursday mornings and spin class at night. (that give me 2 bike days)

Now your job as my running friend is to keep me going. :>)  I'll be doing most of this training with my run team because we will also be preparing for the St. Jude Memphis Marathon weekend on December 5!  So I'll just pump up my miles 1 month ahead of the normal training to be ready for New York.  So excited about Team Run4TheKids!  I'll have a post coming soon tell you all about that team as registration opens on May 1st for Memphis!   D

On a mission...........

Well, as some of you know I was selected in the lottery drawing for the New York Marathon which will be held on November 1, 2015.  So I've got 6 months to get ready.  I've been on a little rest break after my 2 marathons and a 50K but it's time to start back and kick it in gear.  However what you might not know is that I'm trying to also build a base on my TRIs.  So I'm currently biking, running, & swimming.  I have a sprint TRI planned for July.  So I've got to keep up my biking and swimming for that and then my ultimate goal is to do a half Ironman in September, 2016.  So...... that give me 1 year and 5 months to build a good base before the half Ironman. 

I've only been swimming a sprint distance which is around 12-13 laps in the pool.  Now to build up to a half Ironman, I need to swim 40 laps in a pool! (50 meter laps)  I will say that today as I was trying to get organized and prepare a training schedule that 40 laps has seriously scared me to death! I'm not a strong swimmer by no means.  I'm getting better now that I'm going 2-3 times a week to swim.  I guess it's just like building a base to run a marathon.  I remember when I only did 5Ks (3.1 miles) that I thought there was no way I could ever run 26.2 miles.  But I did it! It takes a lot of training.  If you are not willing to put in the training, you'll never improve.  

As one of my good friends always says... "it takes guts and fortitude to do it".  So I'm on a mission.  Yep a HUGE mission. LOL  I've got to prepare my body to run the marathon in New York in 6 months and also keep up my training to build me a strong base for a half Ironman.  How are I going to do this?  Well, I tell you how.....  ~A LOT OF PRAYING~

~ It would be easy to not do the work, but the course doesn't care what you say you've done.  It only gives you what you've earned. ~ Ironman 70.3 Augusta

 

Last night as I was driving home from my run and swim, I had to stop and capture this beautiful sunset.  Sometimes we have to stop and smile at God's beauty.  It also reminded me that he's watching over me every step I take. 

~Seek the Lord and his strength; seek his face evermore. ~ Psalms 105:4

Happy Training to you in whatever you are getting ready for! D

 

Mistakes can make good runners

Ever made a mistake running? If you haven't you are a rare gem.  Most runners have made mistakes and usually they learn from them.  Basically just like anything else in life.  We can either learn from our mistakes and use them to get better or not.  While recently sitting at a doctor's office waiting on my husband to have oral surgery, I was reading my running journal.  It's a monthly publication with several running articles.  Well, this article hit home and I wanted to share it with you.  The article was by Cedric Jaggers.

Guess what was listed as the first mistake?? You got it..... STARTING A RACE TOO FAST.
Have you ever done that? Well, I have and boy did I regret it.  Sometimes you are so excited that it's hard to hold back.  When they blew that whistle you just want to rush out like a race horse.  But let me tell you that no matter how good of shape you are in, you can start out too fast!  So how fast is too fast?  Well, according to Cedric most experts say you can only start out 10 seconds faster than your average race pace without hurting yourself.  So if you are averaging a 9 min pace for a race, then your first mile should be no faster than a 8:50 pace.  So for your next race, think about your starting mile.  What pace should it be? Because believe me, if you start out too fast, you will regret it towards the end of the race.  Save your gas for the end.  Finish strong.

2nd mistake - RUNNING ON A HOT DAY AND EXPECTING YOUR RACE PACE TO BE THE SAME  ....  temperatures play a huge role in race times.  I've been at races where people were literally passing out by the end of a race due to heat.  Do you know what the idea race temperature is?  I found it interesting in the article that between 50 and 55 degrees is the idea running temperature.  I firmly believe this after years of running.  Remember the 20 degree rule??  When you begin running, your body will heat up and your body will be 20 degrees warmer than the temperature. So if it's 70 degrees outside when you begin running your body will be at 90 degrees in no time.  So the next time you run a race, check the weather.  Dress properly.  If cool, wear clothes that can be easily removed once your body heats up.  If hot, BRING WATER and hydrate!

3rd Mistake - RUNNING A RACE YOU HAVEN'T PROPERLY TRAINED FOR - now this one is very important also.  I've seen people automatically jump from a 5K to a half marathon.  Which don't get me wrong, you can do this.  But you must train.  If you don't train, you will be in for a world of  hurt.  Not to mention the fact that you could end up injured.  The rule of thumb is your collapse point is 2 1/2 X the average daily distance you are running per week. Perseverance when you are undertrained will take you further, but at a cost.

Now there are plenty more of mistakes, but I felt these 3 were very important.  Maybe this will help you at least avoid these three.  I'm sure some of my peeps on my run team would testify to a couple of these mistakes themselves.  We all fail and we learn.

Happy Running! D

Eye of the tiger

Oh how I love that song! I grew up a Rocky fan! I had posters all in my room. Drove my mom crazy.

Well after 3 weeks of not running, I got my eye of the tiger on and ran 2 miles after biking 10. I had planned on biking 15-20, but the rain started so I had to quit early to get my run in. Turned on my iPod and immediately the song Eye of the Tiger came on! It was a sign from God! It's time... now run.

Got 2 miles run in with NO shin pain! Yippie! I think I might make a come back!  If no pain tomorrow, I will add running back into my program.  I'll build back up slowly.  Boy it feels so exhilarating to run again! I know it was only 2 miles, but boy it felt great!  I even did the first mile at 10:30 pace and 2nd mile at 9:30 pace.  I tried to hold back, but it just felt so good to be doing it again.  It was so hard the first week that I didn't run.  I was so ill and moody! It got easier since I was biking and swimming cause I was so tired from ramping up the biking and swimming miles to take the place of my run time, but deep down I was still slightly depressed seeing all my friends running.  I missed 2 of my favorite races while on my break.  However,  I knew deep down that I had to rest or I was going to push myself until my shin got worse and I certainly didn't want a stress fracture.  A runner could be down for up to 6 months with a stress fracture.  I praise God for giving me the strength to rest.  Rest is important and it's so hard to do.  I could not have done it without him by my side telling me to rest and you'll be back soon.  God is always faithful.  He's by our side every day whether it's a great day or a difficult day.

Be strong and of good courage; do not be afraid, nor be dismayed, for the Lord your God is with you wherever you go. Joshua 1:9  

Good Friday

What does good Friday mean to you? Why do they call it good when it's the day Jesus was crucified?

To me Good Friday begins Easter weekend.  The day the world changed for everyone.  Everyone now has a choice.  Do they want to live eternally or not.  As for me, I do. 

I can not imagine living in Jesus' time and seeing him carry his cross to where he would be nailed to it to die.  Would I have been scared and hid in the crowd not wanting people to know I believed in him or would I have stood up against he crowd cheering for him to be crucified?  That's a very tough question.  I hope if there ever comes a time in my life where someone questions my faith in a life or death situation that I will stand up. 

The Bible teaches us that Jesus was sent here to die for "US".  He died so that we can live eternally with him.  I pray that as we go about the Easter weekend we will all reflect upon our own lives.  Are we living for him?  Are we carrying his cross? Or do we just go through each day saying we believe?  There is a quote that I love that goes like this....We are not what we say, but what we do. 

"For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life." John 3:16

What to get a summer body or lose a few pounds?

If you're a woman and getting older, you understand where I'm coming from on this subject.  The older we get the harder it is to lose weight or keep the weight off! 

Well, we need to boost our our metabolism.  How do we do that? By changing up or exercise program.  Here's 3 different programs to help you start. 

To fire up metabolism - Cardio

1. 3X a week - do 30 minutes interval fat blast ... to do this you need to do 2 minutes of high intensity activity (no talking) to get that heart pumping followed by 2 min of moderate intensity. 

2. 3X a week - 20 minute steady cardio - after a 5 minute warmup, exercise at a pace that keeps your heart rate in an aerobic zone (where you are breathing somewhat hard) for 12 minutes and then slow your pace for 3 min to cool down. 

3. 1X a week - 60 minute endurance builder - warmup 5 minutes, then increase to a moderate intensity for the rest of the workout. 

To fire up metabolism - strength

3X a week - when you don't do cardio, do 20 minute high energy dumbell routine to firm your muscles. 

Now let's go fire up our metabolism! D

Negativity

How do you deal with negative people? Do you have those people in your life that no matter what they are talking about there is always something negative brought into the conversation?   I try to strive to be positive most of the time.  I'm the type person that will give people a million chances because I try to see the good in them.  I've been told that I'll let people walk all over me thinking the person will change or become a better person.  Do you do that?  I have a few friends that won't.  They tell it like it is. LOL  They can spot a bad apple immediately and will tell me I'm just being too nice assuming that person isn't really bad.  Ever do that?

I hope when people think of me they do not think of me as a negative person.  I know sometimes I get depressed, but I try to not show that side to my friends.  I try to retreat and ask God to show me the good things in my life.  I have a couple friends that I so wish that they could have peace.  They seem to ALWAYS be stressing.  It's every day.  I really don't know how people sleep that stress like that.  I've rarely seen these people happy.  I mean really happy with themselves! They may appear happy for one minute but in the next minute they are quoting something they are depressed about.  I just want to scream sometimes and say "STOP IT".  You are not focusing on the good when you constantly bring up the bad.  We all have trials in our life.  Some have more than others.  I pray that I handle my trials with grace.  Yes, we all need grace.  God's grace.  Today my prayer is for my friends needing peace.

Dear Lord,
Please wrap your loving arms around these friends of mine that seem to be so wound up so tightly in all their problems that they do not see the good things.  They tend to only focus on the "what ifs" and "troubles" in their lives.  May they bring them to you and leave it all at your feet.  May they find your peace.  I know it's hard for them to release it all to you.  But I pray for your guidance so that they can release it ALL.  Thank you for all of your many blessings and thank you for these friends in my life.  Even if sometimes I want to scream at them, may I remember that all they need is love... My love and your love.  Amen.

Motivation to exercise

What motivates you? Is it your friends? Family? Coworkers? God?  

What is motivation?  It's literally the desire to do things....... 

So who or what gives you the desire to do things? Is it to keep up with what ya friend does? Is it to prove something to yourself?   What??? 

These are some deep thoughts.  For me it is a combination of so many things.  I think first my desire is to try to keep my body young. Ha. I guess deep down I figure as long as I'm active, I'll never get old. Now I do realize that isn't true cause sometimes I feel like I'm still 25 and then I look in the mirror and see the age all over my face.  

My friends also give me tons of motivation.  I've developed some strong friendships with my exercise buddies and I miss them when I don't see them. We fellowship with each other almost as much as we workout. I can count on these friends. If I miss a couple days they will call or text me and get me back on track. We hold each other accountable. Today I was having a very hard day and work and was debating on skipping spin class until my friend, Frank texted me and said he had my bike ready.   Frank is one of the most caring friends I have in my circle. He looks after me all the time. Sometimes I feel that I don't tell him enough how much I appreciate him.  So I went to spin class feeling like crap and just wanting to go home to bed. During class I thought of several friends going through issues and I kept telling myself to suck it up and finish what you started. 

But I could not doing any of what I do without God. There is always a scripture I can find when I'm feeling lowly and I'm reminded he's right beside me. 

"For I will satisfy the weary soul, and every languishing soul I will replenish.” Jeremiah 31:25