Celebrating every mile!

So, after taking about 6 weeks off from running, I've really learned to appreciate it more!

It's one thing to take off because you need a different exercise or, just need a break. It's a completely different thing to be forced to sit the bench. You hear it all the time. " Just start riding, or just do more yoga, or hop on the eliptical" ......  But it's just not the same. I did pick up more yoga, which I loved. But it's still JUST NOT THE SAME.

So this week was my first "full week" back running. 2 miles on Monday, 3 miles yesterday, and 3 today. It feels great to not only finish a run, but finish with out pain! I've lost about a minute per mile putting me between a 10:00-10:30 "comfortably". I think this is in part with my lack of running, and the increased heat & humidity! It seems like everyone is still acclimating. So not only am I acclimating to running again, but to running with a much higher heart rate, and less air to breathe.

Never the less, I'm ecstatic to be out there again.

I'm still having some therapy done on my lower back, hip flexors, ITband, and hamstrings. I will continue to work on my proper running form, and continue to stretch and get after it with the foam roller.

As for training, I have nothing in mind. I would like to do a few 5ks this summer and fall, but other than that, I think I'll take the rest of the year off from long distance training. I do have my eye on the Disney Marathon- Yes, FULL, in January of 2013.

My plan for now, is to run 3-4 mile runs 3 times during the week, and squeeze in a longer run once a week ranging from 5-8 miles.

I hope everyone is training smart and hydrating in the HEAT! Get those miles in...whether on a dreadmill, or at 5am before the sun gets up. NO EXCUSES right?

Run,Rest,Ice,Roll,Repeat.

I've run once a week for the past 3 weeks.

Sad, huh?

I've kept it around 3 miles. My IITBand (ITB) has gotten better, but not healed completely. Mentally this has been hard on me.

My diet has suffered.
My legs,back shoulders, everything is stiff and achey.
My brain is idle.

I've been doing yoga 2-4 times a week. This helps- but it's not the same.

Today, I made it to mile 3 before I started hurting. I walk/ran the last mile. I actually wasn't sad that I couldn't finish this run. I was excited b/c my recovery time was amazing!

I got home, took and ib profen, iced. And voila!

I'm still seeing the chiropractor for the A.R.T. therapy. This is helping! So, hopefully, I am back on the road to recovery! I am going to try for a 2nd run in a week on Saturday. I will keep it around 3 miles, since that seems to be an okay distance for me before discomfort sets in.

I have been doing some "kick backs" as part of an exercise routine to help strengthen my weak glutes, and train my hamstrings to fire instead of allowing my lower back to compensate, and become too tight--Which in turn only makes my ITB tighter!

Along with the foam rolling(which hurts like the dickens, but helps so much!), yoga, and exercises, I've also added in some weight training. This was fairly easy for me. Again, strengthening my quads, the muscles behind and around my knee, my hips, and glutes. If nothing else, this gets me to the gym, which is a good opportunity for extra low impact cardio!

So, while I'm on the road to recovery, I'm not out of the woods yet!

Hopefully before too long, I will have some great stories to tell about perfect painless 5 milers.

Run Healthy!!

A new dawn....A new day.

In the past 4 weeks I've run twice.

This is one of the hardest things for a runner to do. Is to take time off..... Especially from racing/ training season.

Today, I ran.

It's been 10+ days since I've last tried to run. I was feeling discouraged and a lack of confidence. I wanted to "be a runner" again. I missed sharing my stories on my long runs. I miss being called crazy for waking up at the crack of dawn. I felt like something had been taken away from me!

I am feeling refreshed, and restored! I only ran 3.5 (very cautious) miles, but with the exception to my lack of cardio, and the humidity, I actually felt good! It was 6:30 am, and already 75 and humid. Which only means--- Earlier morning runs ahead of me!

I'm still taking precautions. Stretching, icing, relaxing. I wasn't completely pain free, but I certainly felt good enough for some lighter running. (Which was my plan for summer all along!)

I'm hopeful with some decreased miles, and some occasional weekend 5k's I will be back out there sooner than later!

I know this girl is happy =-)

Run Healthy!!!!

D.N.F.

Let's go back 2 weeks...  My last training run, was the awesome 8 mile race pace run... I skipped the next (last) week of running to let my tendonitis heal up in my leg. Race week came, and it was feeling great. No pain!

Race day....

We get parked, and begin to walk to the start line of the Oklahoma City Memorial run. It's a run I will never, EVER, forget. I knew the chances of rain were slim, but I didn't care. I was insistent on racing and  finishing.  The rain, began to poor. I was dressed for 50 degrees, and little rain. In other words a tank and shorts.... the wind blew harder, lightening light up the sky, and the cold rain fell. And it fell hard. I was still in high spirits. My leg was still feeling fresh, and painless, so I wrote off the weather.

The start time got pushed back 30 minutes do to severe weather. But my adrenaline held me strong. We found shelter in a local church that was kind enough to open their doors for us to stay warm....

15 minutes to start....

We get out in the windy cold rain, and make our way to the start line. Some how we got stuck in the 5k coral, and NONE of them wanted to let us through. I lost sight of my husband, and just kept pushing ahead... I finally got to the starting line around 9:00 pace group, and walked back to the 9:30 pace group. 1 minute.
I haven't run in 2 weeks. Everything is running through my head right now.

Fast forward to mile 3.....
I'm feeling strong, averaging about a 9-9:15 pace. I felt a little tweaking in my leg, but nothing that I couldn't run through. I ran the rolling hills feeling very confident. I get to around mile 4 and stop for a stinger, and some water and up comes my husband from behind. I was so happy to see him! We ran for about a mile together, and it's still pouring down rain. Creating lots of puddles. We're rounding the corner and there is a massive puddle right in the middle of the corner. I landed on my heal trying to avoid immersing my entire shoe. At that moment, I knew something was wrong. My leg was on FIRE! I couldn't take a step with out wanting to scream... I slowed down in the next mile to about 9:45. I kissed my husband, told him to go on, and stopped to stretch. I spent the next mile looking for a med tent- I was desperate. I finally (somewhere around mile 7) found one. I fought the hardest mental battle I've ever fought. To stop? Or not? I decided that I would stop to at least get some tylenol. When I stopped this time, and took a step, I KNEW that I could no longer run on my aching leg. I begin to melt in tears. I asked where I could get a ride to the start line. They kindly showed me where to find the shuttle buses that were taking the relay participants back and forth. I cried the whole way there. And my body slowly started reminding me that it was 46 and freezing rain. While I was running, I was very pleased with my attire. Now that I was limping slowly around in the rain it only made me sob a little harder.

I am here to tell you that making the decision to continue running and finish, verses stopping and taking a mental beating from yourself, is one of the hardest I've ever had to make. I could have continued in agony, causing more problems in my leg to finish with a terrible time. Or stopped in time to heal for another chance to run sooner. Either way I would have been devastated. I never thought that I would be as depressed as I was. I get down town, and I'm totally lost! I have no idea where we parked,I'm freezing, I'm hurting. So I walked. And I walked, and I walked. A homeless man felt sorry for me, and pointed me in the right direction. I walked a little faster.. And cried a little harder. Eventually I found a section of the marathon course and found a cop. Only to find out that I was really close. About an hour has passed from the time that I decided to drop out of the race. This only meant one thing. My husband should be finishing soon. And I was going to miss it! The thought of this made my tears stream a little faster..... Eventually I found my car, and got 3 extra layers of clothes on and sat in the car to warm up. Thinking of how terrible my experience was. 


Finally my husband comes back to the car. I'm so excited to hear his time of 1:58:54. He not only met his goal of 2 hours, but exceeded it! HOOOORAY! He took a back seat to his celebration to embrace me and tell me that it is okay.

Here I am 2 days later, thinking of it all... Here are the thoughts that are crossing my mind now. " I'm happy that my knee is only tender. It's not excruciating pain." ... " I feel like crying" ... " I want to run" ... " Will I look like a wimp?" ....

I invested so much in this race. Miles, Money,Months. But I know that if I had torn something and kept myself from running 3 months I would have been more devestated!

D.N.F.(Did Not Finish) is by far the best thing I could have done. But the most ego crushing thing I could have done.

I ran so strong all season. I had no injuries. I rested when I needed to. I pushed my limits. I quit making excuses.... All to have an injury the last 2 weeks of my training and not reach any of my 3 set goals.

Now I will use my smarts, and friends advice. Rest, Recover, and Revenge. I will race again.... I WILL get my goal. All of them. If nothing else, I have learned from this. I learned that it isn't going to kill me to bow out of a race. I have learned that I have the best/supportive/wise friends..I have learned that no matter what, it's not the end of the world. OR my racing days. It's one race. I will recover, and come back strong!  I will be a good runner, no matter what pace. I'll be a smart runner-- if that means taking a hit to my pride, to save my body, then so be it.

There you have it. My experience from OKC. I trained 4 months for this. Hopefully I can recover enough to get in one more half this season. IF not, then there will be more later. I know that for the summer, I'll decrease my miles. And just enjoy being a runner... A very early morning runner! I'll also take up extra yoga, and weight training classes. Running will be my "extra" activity for a few months.

Thank you. Thank you all for your continuous support...thank you for listening to me cry about this whole thing. The wisdom that has been passed on to me the last few days is priceless. I'm incredibly thankful for my husband and friends who have all been so amazing.

Creating Unattainable Goals

GOAL
–noun
1. the result or achievement toward which effort is directed; aim; end.

There you have it. The definition of Goal.

If it were something we do, or could do, already, it wouldn't be a goal. SO we have to SET goals. The ones that are unattainable. But, we have to do it with reason, and sense.

My first goal for running was set in January of 2010, to run the Tulsa Run. And finish. That gave me a whole year to start running and increase my distance. Of course if you've read more than 2 of my blogs you know, that that goal just snowballed in to goal after goal-- But my main thing was to set it, in a reasonable amount of time, and just have the goal of finishing!

Now my goals have changed. I would like to run a sub 25 minute 5k. I would like to run a 2 hour half marathon. And one day, FINISH a full marathon. I don't have to do them all RIGHT NOW. But just having that goal, and setting it helps to keep me motivated.

The best thing (for me) to do is take the plunge. To say I'm going to do (or attempt) it. And then register. Yep, figure out what race will be a "goal race" and register. That puts more investment in to the situation. The chances of backing our are slimmer if you've already committed yourself, and your pocket book to it.It's easy to shy away from publicly announcing or committing to your goals, in fear of not reaching it. That's a legit fear. But why let fear hold you back from reaching the goals you want to set for yourself and your life? Instead let the fear of failure be used as a motivator. And really, who cares if you don't get it on the first try? Really. Just keep trying, or reassess the goal.

Set goals with your friends, or spouse.Scott and I are playing with competition. He's faster than me. Period. But this season, I've trained much harder than he has. So, he thinks I might beat him in OKC, and since I've decided that I will try to omit the word can't from my vocabulary, I am sure going to try!

Knock out the pessimism, but keep the realism. I know that I haven't trained to run a 1:35 half marathon. I will not set myself up for failure, injury and defeat, knowing that isn't a realistic goal for me, and my situation! This time next year? Maybe! So my "unattainable" goal for this season is the sub(or really close) 2 hour half marathon. I physically am capable of running that fast. Granted... weather, nutrition, nerves, hydration,,mentality, race day  all play a significant role in achieving this goal. But physically I am where I need to be to do this. I just have to hope and strive to get all the elements together! In all honesty, as long as I'm at or under 2:15 I'll be proud. To shave anything off a previous time is super exciting! I would be beside myself if I can shave at least 13 minutes, which would be about a minute a mile faster than my last half. So, I have my eye on the 2 hour prize, but I know that conditions may make it harder to attain. I also know that I don't HAVE  to get it THIS RACE. There are other halves to race. So I'm certainly giving myself a little window, and wiggle room to allow for un-accounted situations to arise.

"I heard a couple of you discussing race day plans this last weekend and hope everyone has come up with a couple of scenarios for race day:

1 - Goal Time (perfect day)

2- backup goal ( feeling ok)

3 - just finish

I know many of you are hoping for a sub 2:00:00 time and here are a couple other times

2:05:00 - 9:32/ mile 

2:10:00 - 9:55/ mile

2:15:00 - 10:16/mile"

This was from my coaches email that was sent out this week. Great way to put things in a realistic perspective!

Run Real!

Okc training- Week 14

 I now know why we taper before racing.

After almost 4 months of training, I've hit the peak of my intensity! I'm feeling satisfied with my training, especially in comparison to last season's training.

My route 66 half time was 2:20:24. That's a 10:40 pace.

This weekend I ran 8 miles in 1:13- That's a little over 9:00 mile. And with the exception of my screaming IT band (we'll get there) I was confident that I could have maintained that pace for a measly 5 more miles ... What am I saying? I'm saying do away with boundaries. I just keep thinking this time last year, I hadn't even ran a full 5k with out stopping, and now, I am ready to shave 15-20 minutes off my first half. I'm not "bragging" per-say, but  I'm am proud of all the dedication and hard work that I've put in to wanting this! And if anything I hope that it might one day INSPIRE someone to do away with the "can't" word- and hit unattainable goals for themselves! If you'd told me this time last year as I was huffing and puffing to run 20 minutes straight, that I'd be able to run a sub 8:00 minute mile 5k, I would have laughed and pulled out my "cant card" and flashed it in your face.

So,there ya have it. Don't hold yourself back.

This week was my first real experience with an injury. I started to see Dr. Chuck Zoellner at Zoellner Chiropractic after I started feeling some pings in my lower right back. I was injured there after a car wreck in 05' so I'm thinking it's just "flaring up". I then felt the twinging get stronger and down my leg to the outside of my knee. I took it easy, and got in to see him as soon as I could. He began using the Active Release Technique (A.R.T.) to loosen up my lower back muscles, and manipulate the muscles in my leg as well. He put me on a treadmill to do a gait analysis, and showed me ways to improve my running. Which in turn will actually make me a stronger/faster runner. He started the tread mill at a comfortable 9:30 pace, and I was then put at an 8:00 pace, and with the new running form, felt much easier to maintain! (Someone needs to send my heart the memo)

I have taken this much of the week off so far. I keep having to remind myself that the hard work is DONE. I am allowed to relax, recover and rest my muscles!! I will run our last long run Saturday, and call it good, and hope for the best in OKC.

I'm getting more than stoked for OKC! Everything is set in place, and ready to go. Which will be followed by a - much needed- week long vacation (Thank the Lord!!!!) with my family in Louisiana.

Yesterday was the 16 year anniversary of the bombing of the Murrah Building. I don't think I'll even be able to imagine how awesome it will be running in honor of so many fallen and innocent victims.

It's still so hard to believe that my season is almost over! I guess it's time to set some new goals eh? =) After vacation.

Run Healthy!!!!!

Okc training- Week 13

Less than 3 weeks left until the OKC Memorial Marathon.

This past week was a good training week. I got all off wack with my schedule, but I got in all but one of my runs.

Monday- Recovery 4 miles
Tuesday- skipped
Wednesday-Track speedy 4.5. Yasso! THis was fun, I took my friend Amber to the track for her first time. She hated/loved me. =) But she did amazing!
Thursday- I intended to run this day, but I decided to take off.
Friday- Squeezed in a 2.5 recovery run. I was a little sore from track. This run was so hard. It was a slow run, but the humidity really got me. Didn't know what I was in for on Saturday, in comparison.
Saturday- LongSlowRun.  14 miles. We are suppose to keep our slow pace around 10:10. We didn't. It was under 10 for most of the run. It was hot, humid,and hilly.These combined=HARD. At mile 12, I was cooked. I was noodles. The last mile I started to walk-- I finally got back to a run at a slow pace, and jogged it in. Everyone struggled with this run! The first hot,long run of the season kind of sneaks up on us. Anyways, I felt got Sunday, minimal soreness, and good energy.

I also tried my first Ice bath after this brutal 14 mile run.

I had to really mentally prepare for this. The whole way home, I kept thinking about what the most effective way to do this would be. I got here, turned on the cold water, stuck a toe in and cringed. I stopped the water, and poured my bag of ice in. And got in. Slowly. Once I was in, I had to mentally, and physically relax. IT was hard, but once I stopped tensing up, I felt the ice start to work it's magic. I drank my warm coffee, as my body adjusted. I sat for 10-15 minutes(until ice melts) and got up and bundled up and got in bed to warm up, before taking a warm shower.

I guess it worked, I recovered great, and had no issues the rest of the day, or Sunday! So, now that I know I won't die, I'll probably make this part of my recovery regimen after all of my really hard runs and races.

Well, now, the tapering begins.

I think my shoes are getting a little worn down. I'm starting to feel things that I don't normally feel. This morning on my short recovery run, I felt a dull pain radiating on the outside of my right knee-- I'm not sure if this is due to increased intensity and miles, or if I should have my shoes examined.

I'm going to have it looked at professionally before the race to see what action I need to take. I'm so close to acheiving my goal, and race. I can't have any injuries popping up now! I've been injury free all season. And plan to stay that way!

Run Smart!!!

Okc training- Week 12

I'm a little sad that training is almost over :-( I've had a great training season. This week was a great balance of easy and intensity for me.

Monday- I was more than ready for a recovery run! 5 miles at 10:15(or so) pace, was just what I needed!
Tuesday- I wasn't ready for the track this week. I decided to go for the exact repeat of Monday's run. Perfect.
Thursday- 4 mile tempo (9:10) FLAT run.
Friday- 4 mile recovery run (9:46)
Saturday- Tempo 8 miler! HILLS HILLS HILLS HILLS!


Saturday's run has been the "one" that we've heard about all season. We knew that it was the hilliest course we'd do! And. It was! The weather was perfect, sun was shining, and I had a friend from out of town join me on my early morning mountain adventure. My friend Jeremy is training for LONDON marathon. Yes, London. He's super duper fast- So my little hilly 8 miler was nothing but fun for him, I'm sure! But it was nice to have different conversation, and his strength to help pull us up those hills. Whew! We did 8.15 miles in 1:15. Averaging us at about 9:15,maybe a little lower. While I felt like this run was really tough during the actual run, I felt great after, with little soreness and fatigue. So I guess I was in the condition required to accomplish it!

After chatting with friends about my goal time for OKC, I have decided I would like to get as close to 2 hours as possible! My last half was 2:20, so as long as I beat that, I'll be happy.
I'm getting more and more excited, the closer we get to May 1st! We have a hotel, and have registered. Now, we just wait and train!

Hope training and running is going well for you!!

Happy Running!

Okc Training- Week 11

Turn up the heat!!!


Monday- Recovery(ish) run. Easy run at Lafortune with my friend Amber, who is training for her "wedding marathon"
Tuesday- Track work. This was intense. We did 1200's I didn't do a good job AT ALL, of keeping track of what we did. But it was intense, and my lungs were on fire.
Thursday- Tempo run. Now, tempo runs usually are a faster pace,(3-5 miles) anywhere from 45-90 seconds faster than your LSR pace. So for me, mine should be about 9:10. Well that is an acceptable and do-able pace when running hills mixed in with it. Which is normal! Let me tell you something. Runners are the pushiest, peer pressuring, and believing in you-ist people I've ever met! I was set on 5 mile, hill/tempo run. Nope. What I did was a 7 mile hill- more like mountain- 8:39 average pace tempo/hill/mountain run. O.M.G.
Friday- Suppose to be a recovery run. I was actually looking forward to this run, but it ended up not working out. I rested instead. My legs were super sore!
Saturday- 14 mile LongSlowRun. I was SOOOOO looking forward to this run! My legs were pretty sore, and certainly tired! We managed to keep our pace around 9:45-10:00. Few hills in the mix, but nothing I couldn't handle considering my previous run. I actually felt really good for this run. I had to do a lot of preparing for it with music, nutrition, potty breaks... ETC.. When you're doing anything for 2 plus hours, there has to be some preparation involved.

So today is Monday. I'm feeling a lot less sore, and ready to run. I'm excited for a good, easy 4 miler! I will go ahead and skip my speed work out tomorrow, and just get in some miles. Maybe a 5-6 mile run, and hit the hills again on Thursday.

Week 11 definetly packed some heat! But over all I feel great! I had a little pain behind my knee (uppper part) thinking it's part of my hamstring, that was kinda tight that was bothering me after Thursday and at the end of my LSR on Saturday. It seems much better now!

Intense and happy running!!!!

High miles and nutrition

Nutrition is something I constantly have to adjust! When I first started running last year, I would get hungry about 20 minutes in to my work out. I am not sure if it were because I was increasing my activity level, so my metabolism was going crazy, or what? But I know for a fact that it's was hard for me to eat before hand. A few things that I have learned by trial and error are :

• Carbs carbs carbs carbs. This is fuel for the body! So before a run, I will do a bagel, or english muffin with a little bit of almond butter, or peanut butter. I also like that hazelnut spread "Nutella" Sometimes I will only do half of a bagel/english muffin.

• If the run is later in the day, I'm conscious of what I am eating through out the day. I like to keep my meals lighter, like sandwiches, salads, soups, cereal, oatmeal, yogurt, fruit.
• Liquids- I had gotten horrible about drinking water. After I had my daughter, I just wasn't "thirsty" anymore. So I make myself hydrate on run days and the day before a long run. So this puts me drinking pretty much only water for Monday,Tuesday,Thursday,Friday,Saturday. I mean I still drink water the other days, but just not as much. 
• Protein. is. GOOD.  Eggs, chicken,fish,nuts,avacado,peanut butter... You know all the stuff that contains lots of protein! Eat it. Protein helps to rebuild the damaged muscle (soreness) and strengthen it. I'm sooooo no a nutritionist or anything, but I think our coaches say to eat protein with in the 2 hours post (hard) run. I love eggs after a run! Hard boiled, scrambled, poached.. ANYWAY! I also, have found that chocolate milk. Just straight up vitamin D, whole chocolate milk works wonders. Clif Shot Roks are a wonderful recovery snack. If I know that I'm going to be sore, I ususally will have a chocolate milk, and ibprofen immediately following my workout. And it WORKS. So recovering, and refueling your body is the most important. I also love and maybe I'm semi addicted to, fruit smoothies with whey protein added. YUM.
• Nutritional supplements. So this one you have to try around and see what you like, and can tolerate. After about 1 hour of my work out, I NEED something to substain my energy. Carbs Carbs Carbs. Again. My first training season, I only experimented with GU. I tried the chomps *gummy bear type chews* and the GU gel shots. These are pretty much a ton of carbohydrates to keep you energized through your run. I never had problems with it. Some people say that it can be too harsh on the GI system. This training season, I have played around with a couple other chews,gels,beans... I have tried the Cliffbar, Accel Gel, and the Honey Stingers. Hands down, my favorite line of Gu and chews, are the honey stingers! They taste like a spoon full of honey, and they work AMAZING. I don't like the chews in any other brand. But I can handle the honey stinger chews. They are pretty raw. -- Meaning, organic. After falling in love with these, and then switching back to GU every once in a while, I definitely feel the difference!
• One other thing that I forgot to mention that I like, which I never thought I would.... Gatorade Prime. This is a little packet of juice. It's really sweet, and is loaded with B12 and Carbohydrates to get you ready for your work out. I only use these on my INTENSE work out, and not my duration work outs. So, before a fast run, or speed work at the track. Something that I wouldn't take any of the above supplements for, b/c of the length of the work out. I always follow an intense work out with some sort of protein, to help rebuild my muscles, and minimize soreness.

Nutrition has been one of the hardest things for me to learn. What works for some people, will NOT work for everyone. It's all about practicing eating, drinking, and taking on and during your training runs! 

I hope that some of this has helped-- I know that when I first started running, and peeking an hour of running, I started looking and asking around like crazy to see what other people like, and use!

Happy Running!!!

Okc Training- Week 10

Week 10 of training...

Last week, I felt like I really took my running to another level. I ran a 12 miler, broke a 25 minute 5k, ya-de-ya-de-yada!

Monday- I was still feeling tight, and sore-ish from my race over the weekend. So I decided not to run. I wasn't going to skip the recovery run, but just move it.

Tuesday- I decided that I was going to do an easy run. The day was gorgeous. I decided to run against the sunset. Beautiful. I set out to run 4ish miles at a comfortable pace. I ended up going for about 6 miles. I felt great, except for my body! Mentally, it was there. I loved being out there. But my legs were very tired, and sluggish. I also decided to run this run un plugged. This is a whole new expierence for me. I had no music, or audio book or anything. Completely different. And I liked it!

Thursday- Tempo/Hills. I set out to do a quick 4-5 miles that morning. I was going to do a half mile warm up, and then 3-4 miles at a 9:00 pace.I got to mile 2 in to my early morning solo run, still only averaging about 9:30 pace, and decided. I just didn't wanna! -- I literally just turned the corner and came home. I didn't wanna run. I wasn't sore, I wasn't tired, and nothing hurt... I just didn't have it in me. So I listened.

Friday - Should have been another 3-4 mile recovery run. I skipped it all together. Still just not feeling it.

Saturday- After averaging an 8 mile week TOTAL, I was extremely  nervous about running 9 minute miles for 8 miles. But, I KILLED IT. I ran so strong with my group. Felt great the whole time. Again, around mile 3, I needed to, well, oh shoot we're all runners, PEE. I needed to pee. I told my coach, I was going to run ahead to the Mc Donald's, and I would catch up. Little did I know that "catch up" meant run 7:10-7:30 for almost a mile. But I did, along with 2 other members of my group-- We caught the 9:00 paced group, and felt "relief" when we did. Thinking that this might take it out of me for the other 4 miles left, I was a little concerned, but nope! After popping a GU packet, and some water, I was good to go!

Moral of this week's story? L.I.S.T.E.N. to your body! It knows what it needs and wants. It know's how to compensate for what it's lacking. We just have to listen.

So, only getting 16 miles this week, was sad, but I also felt AMAZING on my 8 miler. After that run, I certainly have it in my realm of "attainable" to ask for a goal of 2:00 half. Maybe.

Run Happy, AND safe!!

Okc Training- Week 9

Week 9. WOW.

After my speedy 9 miles, I was making sure that Monday's run would be more recovery than it usually is. I made sure to keep the pace around 10 minutes(even though it's 10:40). I knew that if I didn't, I wouldn't work out the tension and soreness I'd accumulated. It worked like a charm!

Tuesday was the Mardi Gras fun run at Fleet Feet, down town. This was so much fun-- Even though I got lost, and ended up running an extra half mile, it was cool to run down town, in the rain. I replaced my speed work out with this run. But it was still a speedy run! -- Jennifer and I logged 3.5 miles in about 30 minutes.. So, I'd say it's a good trade off! I volunteered to walk in the parade and hand out beads and candy with some other FF'rs! Super fun!

Thursday - I decided that since I wanted to run the St. Patricks 5k, I would need to get a  SLOW 12 mile run in somewhere.... How and I going to pin down someone for 2 hours to run on a Thursday? I decided I would try and get several people for different parts of the run. I had someone to run the first 6 with me, and the 2nd 6. Well, my girl ended up getting stuck with some school work, and couldn't make it! -- so, I decided, I could handle 6 miles on my own. I ran 3 miles out from my meeting spot with Ashley, who would be there for the back half of my run, and met back with Ashley. I actually ended up getting about 6.5 before she got there - She helped me finish out my run. I was extremely cautious to keep the pace around 10 minute miles. The first 2-3 miles I had to regulate, but I finally settled in perfectly! Chera let me use her garmin watch which aided in keeping my pace, and distance nicely! I finished the run feeling strong. I had no soreness the next day, and felt great for race day!!

Saturday was our St. Patricks day run. Scott has been wanting to get in a good 5k, before it gets too hot. He made plans to take off a little time at work and we spent the whole morning together. We raced- got some PR's- had a great breakfast- went for a long walk on riverside. Was FANTASTIC!!!

Back to the PRs.. I really had no goals, but to beat my last 5k time which is 29:43. The course was flat and the weather was PERFECT! It was a bigger race. There were lots of people there, the news was there, a lot of the special olympics were there. So this only means a big crowd cheering for you! My running mate, Ashley, wanted a 25 minute 5k. I immediately shied away from this idea. I told her " I'll hang with you until I can't anymore!" I knew that this meant, I pretty much had to stay at or under an 8 minute mile the whole time. And. I. Did. I settled in and stayed distracted...... I started thinking about things un related to running. My breathing was heavier than usual, but not absent. At the 4k mark, I had to keep talking myself in to keep going. I wanted to stop. Not walk, but stop. I wasn't hurting, just getting tired! -- I saw the finish line. Why walk now? I stared at the ground and kept the pace... I let go of the 25 minute goal, even though I had barely gone above 8's, I just wanted to get slower and slower. I look up and see the finish line even closer. I see the clock.... I'm about 50 yards out, and see that it reads 24 something... I didn't think twice before I TOOK OFF! Crossing the finish line I stop my watch and look down to see 24:56 -- and then I start feeling my body again. And the feeling of churning stomach gets stronger and stronger-- OMG AM I GONNA YAK?! It was close. Really close. But after about 30 seconds, I was golden. I found my husband and found out that he PR'd too! 23:30. He raced in his vibrams for the first time. He said he was happy with his time, but didn't feel the greatest during his run.

But we were happy with our times, and run after all.

I'm so excited to look back and see how far we've come! Last year I was doing the couch to 5k at this time. I'm not "bragging" - but I am proud of our accomplishments. It took someone else to be proud of their accomplishments to inspire me!!! I hope to inspire someone else. To know that YOU CAN DO IT. Whatever the goal is that you want, you can do it. It may not be to run a 25 minute 5k, but just finish. Just finishing in it'self it such an accomplishment! It may not be distance running, but just to run 5 miles! -- DO IT. The only person who will hold you back, is YOU. That's it. Put aside any doubt, and excuses, and get it done.

Run Inspired!

OKC training- Week 8

Oopsy, getting a little behind!

Week 8 was a great training week. I really have been trying to stick to my training regemin. It's WORKING. I do a slower run on Mondays. Speed work Tuesday.Tempo/hills Thursday, Long run Saturday.
Week 8 ended in a 9 mile tempo run. I was nervous about running 9 minute miles for this long. Here's how it is suppose to go.
1.5 mile warm up pace 9:30-9:45
6 miles at tempo 9:00
1.5 mile cool down 9:30-9:45 pace.

Right around mile 7( which was a half mile before our cool down) a running mate and I decided that quick trip looked too good to pace. We needed to tinkle (TMI I KNOW!) So we spring ahead of the group get in and out as fast as possible while our back coach stays behind waiting for us. We get out and he starts mapping out a plan for us to catch up.. WAIT, catch up!?  Well, after all, they were slowing down, it was possible! -- So we ran our last 2 miles averaging around 8:15-8:30 pace. We almost caught them! I'll never forget this run. It had the biggest hill I've ever run. I like to call it Mount Galveston. My hands were almost frost bitten. and it was my first long run to average UNDER 9 minute miles. Oh, maybe I should mention that Coach Bobby, who wanted to "catch up", is 68. Yes, he's 68 years old! How incredible??

Each week, I'm feeling the effects of my training and conditioning. Sometimes it's hard hard work, but, it's so worth it. I wont always have the drive, time or ability to train. So I'm taking full advantage of it now! And LOVING IT!

Happy Running!

Sweetheart Run 2011

Last Saturday, I traded my long run for a little racing.

The day was cool, humid, and dreary. The course was a windy, flat, boring course! -- Perfect for a PR.

The race options were 5k, 10k, or 20k.
I opted for the 10k. 6.2 miles ( if you run the corners)

I've raced  a 5k before, and FINISHED a half marathon. But I've never raced anything faster than 3.2 miles.... So, this was a new challenge for me- How long could I sustain a descent "race pace" longer than 3 miles! I set a goal of breaking an hour. That would mean, I have to run about 9:30 minute miles. For over 6 miles. Whew! -- With out stopping (maybe briefly for water)

I set out the first 2 miles averaging about 8:30's, Mile 3-4, I decided to slow it down to about 9:20. I knew that I couldn't keep up for 6 miles in the 8s! After the splash of water at the water stop at mile 4.5, We found the 9 minute pace group, and stuck with them until the last ".2" of the race. And just ran it hard all the way in!

I had 6.26 miles in 57:08 - Averaging about 9:07 minute miles. I was more than trilled with this!

Usually after races, I'm pretty sore. This was an exception. I wasn't sore at all the next day~ I ran (by feel of course) Monday and while there was no soreness, I could tell that my legs were more tired than usual. I ran the 5k at lafortune, not looking at my time the entire time. Speeding and slowing as normal-- Felt super rejuvenated for my speed work out on Tuesday. There really is a science to this people!

 Also, some of my friends ran for the first time in this race! Carrie and Rob ran their first 5k together. (excellent time might I add!) Clint ran his first 10k. Distance PR! Chera PR'd finishing her 10k (after running the 5k) in a little over 49 minutes *Smokin!!* Jennifer ran with me on her first 10k. She killed it too! I had a blast seeing lots of my friends out there- Everyone did so good! The racing season has begun!

Happy Running <3

Okc Training- Week 7

Are we on week 7 already?!

Really it's like week 5, due to the snow blizzard that hit, and set everyone back 2 weeks! But none the less, I'm feeling good about my training.
I'm becoming more and more conditioned with each week. I'm sticking to my "Recovery,Speed work,Rest,Tempo/hills,Rest,Long run Rest"  Schedule, and it's working!



Saturday, I traded my long run for a 10k race -which I'll post soon!  Again, I was surprised at the lack of soreness on Sunday. My recovery run on Monday, I wasn't sore, but I could certainly tell that my legs were tired. I ran strictly by feel, as I do on Mondays.
Starting Last week I gathered a running partner, and we decided to start in cooperating speed work outs regularly in to our training. I wanted to do Yassos, since it's easier to calculate, and keep up with. And. They work.

So, here's how it works.... Yasso's ...

5 minute warm up
2x800s (half mile)
400m active(walking) recovery (.25 mile)
Repeat for a total of 4 times
5 minute cool down

So, the object is to run at a nearly sprinting pace for 2x800s. What pace you ask? The way to figure it out, is by the marathon goal you'd like to finish in. So, even though I'm not training for a marathon, I'd like to hit 2:00 half marathon. So if I were training for a full it would be 4:00 hours( plus 20 minutes.) Making  my goal to finish each split in about 4:20 seconds.  The first time I did this about 4 weeks ago, it was a push to stay with in this time frame....

Last week was my 2nd time, and I was doing the Jenks bridge instead of the track, which made me have to sprint it 6 times to get the 2 miles of actual speed. Since it was a shorter distance, I decided to push the pace, since I was running shorter distance. My lungs were on fire, my stomach was churning, and my energy lever tanked... after about 3 splits, I decided that I wanted to be done.

Tuesday of this week, I went to the track to do the original yasso workout above. I was super surprised at how I different it was! My goal was to keep it under 4:15 which would put me running an 8 minute pace for half mile intervals.....  I didn't make it above 4 minutes! And actually felt great!! My lungs really learned how to expand and allow more oxygen to my muscles, therefore allowing me to continue my work out with out as much fatigue! A lot less soreness this week too. I also tried one of those Gatorade prime drinks before my work out. I think this might have played a part on my performance! I WILL be using these again!

I said all that confusing blob of info to say this...... I'm getting conditioned with each week. I took some time off of doing yoga as much, just 1-2 times a week. Now I'm back at almost every day, and I can definitely feel a positive difference when doing this! I keep it to lighter lots of stretching on days I run. And days I don't run I'll do longer, and more intense routines. This works for me!

While I still have a tempo run to tackle today, and an 8 mile progression (starting at 10:10 and getting faster each mile) left to do this week, I am feeling great about my progress of training.


I hope you're setting and meeting your goals!


Happy Running!
And.
Run Happy!

Recover, Rest...blah blah blah

Sometimes the hardest part of training is RESTING!

We don't realize how much we're doing when we increase our work(out) load. Our muscles HAVE to rest, and recover from what it's just done. It's the most important after intense workouts like speed work, and long runs. Each time we are intensifying our run, we are causing our muscles to tear a little bit, and they have to have time to repair. -- Protein aides in the process!-- They grow back stronger!


In my (and probably most) running schedule we have 4 different runs. They are designed to have time to heal when I need to, and rest/cross train after hard or long runs.
My training schedule reads something like this...

Sunday- OFF or cross train
Monday-Recovery run. - Slow,easy, fun, run. For me, this is usually a 4-6 mile run at about 10:00 minute miles.
Tuesday- Speed work. Short distance (3) with sprinting intervals.
Wednesday-OFF
Thursday- Tempo ( fast,but not sprint pace) or hills. Usually around 4 miles would be a pace of around 9:00
Friday- OFF/ cross train
Saturday- Long slow run - About 10 minute mile.
Repeat!

I like my recovery days! I don't do anything except maybe yoga * which is usually my cross training * on Sundays, so any lingering soreness is worked out on Monday. I love the way I feel when I run easy runs on Mondays!

Just a reminder that over training will eventually lead to injury! Take care of your body, it will respond better!

Of course the proper shoes, diet, hydration, etc.... Will all make a difference too!

As hard as it is to take days off sometimes,  just have to have the discipline to do it!!! Or, not do it.

My favorite recovery concoction ( after really long,hard runs, or races) 2 ibprofens with chocolate milk - I always do chocolate milk- and the clifbar shot rocks! Or any kind of protein.  It's recommended that we "protein up" with in 2 hours of our work out, for the best recovery! 

Happy Running!

Okc training- Week 6

So after running a total of 5 miles during the blustery week of week 5, I knew that I had to get in anything and everything this week!

I was feeling behind, and a little frantic. There was NO long run for week 5, which should have been a 7 mile tempo run. 1 Mile warm up at base pace, 5 miles at 9:00 mile, 1 mile cool down. I was feeling NERVOUS about this! So, I wasn't all that sad when we didn't have to do it.

Monday- I got in right under 6 miles.
Tuesday- I ran 2.5 miles AGAINST the artic air that was blowing round 2 of our snowcolyspse! So we turned around with the wind at our backs at took off back to the car. Figure that if we couldn't get any the 5 miles we wanted we'd push the pace. That counts for speed work right?
Wednesday- Snow, off.
Thursday- Usually would be tempo/hill runs but again, I was snowed in, and with my daugther.
Friday- I usually don't like to run the day before my long run, but I figured an easy 4 wouldn't kill me!
Satruday- We were scheduled for 10 miles. But since we all had issues getting our weekly miles in the past few weeks, they dropped it back to 8.

So this week, I had to work super hard to get in the miles, but i logged 21! -- I know to some this isn't many. BUT, my last training season, I only broke 20 miles in a week the last week of my training before my half! So I was excited about this..

Saturday..... I ran with my new group again. They are the 10:10 pace group for Long Slow runs! If you remember, I struggled with making the big move to a faster paced group, doubting my ability to do it.
Our first run we did was a monterous 8 mile hilly run averaging 9:45 pace. I finished strong, but still had my doubts. Yesterday, I ran another 8 miles with them. Averaging just under a 10:00 pace. It felt EFFORTLESS! We ran a few miles on riverside, and the rest downtown. I've never seen downtown so thouroghly before. It's absolutely stunning!!! Running through all of the buildings, seeing the sun peek over them was a sight for my eyes. Each water stop I just kept thinking, it's already time to pause? So I had the confirmation that I was right where I needed to be. Even with the down town hills, the run never felt forced. I'm happy for that!
Last season, I had to come home and stay in bed all day. Our long runs were usually a distance PR for us, so we were worn out!
Yesterday, I worked all day, and went out last night, and never felt any "physical" effects of my legs being tired or sore. A-MAZ-ING.

Needless to say, I'm happy about getting in some miles, and feeling satisfied with my choice to move .

Run Happy!

Yoga Challenge- Day 21

Day 21- 30 Shoulder and Tention relief  " Aka lots of twisting!"

This was a great counter active workout from yesterdays back bending! Lots of stretching. Low cardio work out. But still pretty intense.

This is the final day to my 3 week journey of doing yoga for (almost) every day for 21 days!

YAAAAAAY! i. did. it.


I've certainly increased my strength and flexibility. My core is becoming stronger and stronger -- Which is certainly helping in my training! I'm feeling more balanced as a person.. I've had to take the time almost everyday to practice. Whether 15 minutes or an hour - I still had to budget the time. I made it a priority! I will say on the days that I didn't do yoga, it was due to the flu crap I had, or I did run that day. So there were only about 3 days in the past 3 weeks that I didn't get any work out in. That feels pretty nice to think! It wasn't always easy, but I'm happy I did it!

I will continue to use these videos regularly, along with my on demand feature. I'll be investing in a few DVDs as well. I love practicing on my own- so I'm not yet ready to practice with a group. That's just one more thing for me to have to get a sitter for! This actually works well. I practice during my daughters nap times (since I'm home 3-4 days a week that's perfect!), or after dinner while Daddy cleans the kitchen and gives baby a bath! Or if I know a busy day is coming, I'll get up early and do it before anyone wakes up.

This has taught me consistency, and how to make time for things that are important to me! It is beneficial for my body, and my mind, yes.. But it's also beneficial for my family. Happy mama = Happy family right?!

Krista  and I are already researching more challenges to do again! If you know of any let me know!

Namaste!!!!

Yoga Challenge- Day 20

Day 20- A 35 minute sequence to build up to a back bend.

Yes a back bend. Ya know, like we used to do in middle school??

This work out was -- Well, a WORKOUT!

My heart was pumping last night during this pose!!

There were some great high lunges for the legs. -- lets talk about on F-I-R-E!
Push ups- My arms are welcoming the push ups each time!
Back strengthening.

 I was able to get in to this full back bend at the end of the sequence the first time full on. The 2nd try I couldn't stay up, so I went to bridge pose. And then the 3rd time I got up for almost the full count of the pose!

Toughy, but goody!

Can't believe I'm almost done with the practice :-(

Namaste.

Facing the truth about obesity.

You know me by now. I'm very passionate about making a healthy life for myself, and my family. I would also LOVE to change the world, and the views we have on our health.

I was inspired to blog about Americans' addicition to food. Especially fast food. It's quite sad actually. I decided that I needed to do some research on the matter before blowing it up!

This too, is convicting to me! - I am not obese, but I do try, and will continue to try harder, to raise my child in a healthy environment....Even when society is pulling her to the greasy side! I will continue to slowly change my eating habits.   For the most part, they are good. They can always be  better!

It's even sad what even our schools serve as a " well balanced" meal...

 I then, in the same day as being inspired, receive an email from a friend and fellow blogger Ashley, saying that she came acrossed this blog that had to do with obesity, and suicide that I might be interested in. (Says it reminds her of something I would post...me?) My ears perked, and I got to my computer and looked it up immediately!
* I quickly recognized that this lady is also involved with the same running group I am! small world!!

I was stunned beyond words after reading the enrtry. I felt like, it should be shared. I got her permission to share the blog, and want to.

 We have to have to have to get out of this rut! We're only killing ourselves slowly. One french fry at a time..

Warning : this blog post will be offensive and possibly painful to some.  It will deal with suicide and obesity.  If either of those two topics are painful for you, I recommend you read no further.
I discovered today that once again, there is an Oklahoman participating in Biggest Loser.  The fitness minded side of me shouted in joy at another Oklahoman attempting to change their life.  The other half of me hung my head in embarrassment for our state.  You see, this past year when the Biggest Loser did a casting call for their new season, they visited 15 cities, one of which is Oklahoma City because their producers have determined it to be one of America’s Fattest Cities.
These producers are not alone.  In 2010, Oklahoma was named the 6th fattest state in the United states.  In addition, we rank 45th in the nation for overall health of our population.  But Oklahoma isn’t alone.  If you look at the map of obese states, you’ll find that the Midwest is filled with high obesity rates and high rates of complications of obesity. 
Now, if you look at the leading causes of death according to the Centers for Disease Control, you will find that the top 10 are made up of Heart disease, cancer, stroke, Chronic lower respiratory disease (Emphysema, asthma, etc.), Accidents, Alzheimer’s disease, diabetes, Influenza and Pneumonia, Nephritis (kidney diseases) and Septicemia.  Currently, obesity is the #2 cause of preventable death in the United States, but that may not be for long.  It is rapidly approaching tobacco as the number one cause of preventable death.
Preventable.  Let’s look that one up.  Preventable – able to be prevented.  Prevent – to keep from occurring.  So, if you have a someone who is doing something that is preventable, that means they are doing it intentionally, correct?  Now, if someone is intentionally causing death to someone else, that would be considered what?  Manslaughter?  Murder?  But what if they are intentionally causing death to themselves?  Let’s define another word.
Suicide – the act or an instance of taking one’s own life voluntarily and intentionally especially by a person of years of discretion and of sound mind.
Now when most people think about suicide, they think of sudden death.  And the reactions to a suicide or a suicide attempt are broad.  We’ve all heard someone say that it’s selfish.  That the person leaves behind a mess that they never have to deal with.  There is definitively a stigma associated with those sudden, awful suicides. 
But what about when the suicide is slow.  A person who has been warned by doctors time and time again that their lifestyle is leading to their death.  The father who continues bad eating habits knowing that it is leading him to a path of death, maybe not immediately, but eventually.  Why is it horrible for someone to take their life suddenly yet acceptable for someone to do it slowly?  We’ve “accepted” obesity.  It’s no longer acceptable for an airline to charge for 2 seats.  It’s discriminating.  We see more and more lawsuits against companies who have discriminated against overweight individuals.  Nobody calls them selfish.  Nobody reminds them of the mess they are creating.
Now someone is probably reading this and getting offended.  “What mess?” they are angrily asking.  Let me tell you.
The father whose daughter has to take care of him because his legs have been amputated due to Type II diabetes brought on by his obesity.
The mother whose grandchildren’s last memories at Christmas is of her with oxygen tanks because she has congestive heart failure and can’t get out of bed.
The wife who each day prays that today isn’t the day that her husband’s heart stops because of high cholesterol and high blood pressure brought on by his obesity.
You see, with fast suicide, the mess happens after the death.  But with slow suicide, you watch your family die over months and years. 
And of course, you will have those individuals who are justifying obesity by using the argument that there are healthy obese people.  Sure.  They may be healthy today.  No diabetes, no hypertension, no complications.  But fast forward 10, 20, 30 years and lets see how many of today’s obese individuals have died of complications from their weight.  To me, that argument makes as much sense as someone saying that they’re healthy while chain smoking Marlboro Reds. 
Now, let me say this.  There are medical conditions that cause obesity.  But, they are extremely rare.  Only 1% of obesity cases have valid medical causes, and only one disease, Cushing’s syndrome, cannot be completely treated.  It effects 1 individual per million.  Other causes of weight gain and obesity, such as Thyroid disease, PCOS, and depression can typically be treated or assisted.  For 99% of the population, obesity is caused by consuming more calories than burned.  Overeating,  Indulging.  Lack of activity. Choice. 
And yet we’re supposed to accept it, right?  Especially here in the middle of the Bible belt of the Midwest.  Where we preach on Sunday that suicide is wrong, yet succumb to gluttony as soon as the service is over.  When are we as a society going to wake up?
Yes, I am on a rant today.  But I am sad.  This hits close to home.  No mother, father, child, grandchild, wife, or husband should have to put themselves through the hell of watching someone die, especially when it is self imposed, be it fast death or slow death and do nothing about it!  I can’t imagine a more selfish act than to care so little about your loved ones to do nothing to keep them from that pain, yet milions of American’s, almost 1/3 of the population, have decided that suicide is acceptable.

When will it stop?

Thank you so much Shawna    for opening my eyes to the tragedy here! We are being held hostage to the processed, greasy, fattening, artery clogging, heart stopping, " quick foods " that are " convenient "

We are writing our own death wishes. If you think it won't catch up to you eventually. Your delusional!  That blood pressure cup will say other wise. That scale will laugh at you. Those lungs that want so hard to breath normal, will scream for help!

One calorie, and one foot step at a time, we really can conqueror this! It's not about being on a "health kick" it's about living an active healthy lifestyle.  Is it easy? Nope. It's a lot easier to drive up through that drive threw window, order some mindless caloric food, toss a bag to the kid in the back, and keep going. That's easy. Is it easy to bury someone you love because they chose THAT lifestyle? Absolutely not! Is it easy to plan your meals, and take a time out from life to actually think about WHAT  you are putting in your body as fuel? Nope.

We have a choice.

Yoga Challenge 18 and 19

I think... Okay. So, I'm not doing very good at keeping up with my days and work outs anymore!

I am also kind of substituting work outs for others that aren't in the same regimen as intended. I am having an awful time getting my computer(s) to play the streaming video correctly with out it stopping, and getting frozen.

So anyways, While I love the challenge, and ALL of the work outs - especially how they counter act each other- I am still trying to do yoga every day or every other day. I feel fantastic when I do!

Day 18- 10 minute cor work out. I acutally did on on my "on demand" feature - and it was pilates. It was 10 minutes of pure BURNING! I am feeling it today still!

Day 19- Was a 35 minute sequence. It was pretty fast pace - So I didn't really feel like I had a chance to keep the integrity of some of the poses. But I certainly got my heart rate up, and felt great afterwards!

I'm noticing after only a little over 2 weeks of practicing yoga very regularly (I wont say every day, but atleast 5 times a week) I am improving on my flexibility. I feel stronger in the poses as well! The push ups uses to be so hard for me... But yesterday, during a sequence where you would normally get to rest after  coming down in the yoga push up, the instructor had us go only half way before switching to up dog.... which allows for no rest before switching postitions. I was pleasantly surprised that I was strong enough to do it!

Feeling  stronger each day!

Namaste.

What's on your playlist?

Since I run partnered up 98% I really don't care too much music. I need it when I neeeeeeed it. So in difficult work outs, like speed/hill workouts, and races are where I've found it's company the most beneficial.

I used to try to put on rap and super fast hardcore music on my ipod- But in all actuality, I really don't care for a lot of that music! 

Long or short slow runs -  I like to keep music in one of my ears (if at all) but it's usually easy listening music. I like to set my ipod or pandora on more mellow music. Some of the artists that I like for these sort of runs are: Colbie Caillat, Jason Mraz, Maroon 5, Kari Jobe, Hillsong Kelly Clarkson... The more acoustic/inspirational musich..Which is my favorite music to listen to, so when the run is easy I'm not concerned with the tempo of the song. I just like to listen to what I love!


Hill/Speed work out-  I like to pick it up quite a bit. There is a lot less talking due to the lack of oxygen, and lung expansion on these runs. The intensity is quite high! More than anything, I need it to distract me, and camouflage the sound of breathing and foot steps! A few artists that I've collected for these types of work outs are : Justin Timberlake, Pink, Rhianna, (select) Katy Perry, Black Eyed Peas, Usher, Lady Gaga ... I have decided that I like some of this better than say Eminem, or Lincoln Park type of music-- Which I have no interest in!


Solo Run or treadmill- HEY this is classified as it's own work out! It can be just as challenging as some of the above! I have decided that when I'm not running so hard that I need to overbear my breath, or when I'm not talking to someone and need to keep it quiet, that AUDIO BOOKS are the way to go! I have done this a little, but wiht so little solo running, I haven't used this tool much. After yesterdays run, I am a FIRM believer in this! It was like I was engaging in conversation with out having to talk! I was completely immersed in my book during my 6 mile lonely journey! ( Sookie Stack house Novels) I have a series of about 11 books and this is one that I've read before. I got the next book that I hadn't read on audio, and was completely lost, so I decided to re-canter on audio the last one I had read. So the series thing is working for me since I know all of the characters and everything. So this to me, is where it's at for  running alone! I've been recommended this before, but never really had to run much by myself.

So get PLUGGED in. I think that having the different music for different work outs can aide in setting the pace (literally) for your run. Which ever that may be!



What's on your play list?!


Run Happy!

I'm ridin' solo! P.R.

I spent most of the day yesterday looking for a running partner to run 5 miles with. The pressure of not running hardly any last week, and the snow coming in 24 hours to cover our grounds again, was building. I text most of my running friends, but as it turned out with my schedule and theirs, it just didn't work out.

If you've been following any of my training, EVER, you know that running solo  has always been one of my mental blocks!

I was so desperate to get a run in OUTSIDE, that I decided to just get out there and do it! I found a semi clear spot. Turned on my audio book (which I HIGHLY recommend!). I decided that since I was on riverside, it'd be easy to map out my run for an accurate account of my miles. So I started my stop watch on my watch, and took off. I had planned to run to a familiar water fountain that I knew from previous runs was 4.6 miles to be exact.  That was until.........

----- I'm running up to an intersection where a truck is blocking the crosswalk for me to pass, so I just began to slow down to come to a stop. He makes eye contact with me , waves, and backs up. What he didn't realize, was a car had pulled up so close to him, that her front fender was already so close to his bumper. It all happened so fast, that I just kept going. I felt a little twinge of guilt for not stopping. But I don't think I have any obligations (legally) to stop. I hear the lady yelling out of her window-- remember I never came to a full stop- and the yelling got louder. I can hear her through my earphones, but can't make out the words. And the words get louder at a full on screaming of " GET YOUR &^# BACK" and maybe a few more select words. At this point, I feel SCARED to turn around, but I see my turn around point. So I sped up and ran another half mile away from my car. Coming to a more secluded part of the trail, OUT of the sight of the angered women!  I finally decided I needed to turn around and head back to my car, I knew that I was approaching about 3 miles out. I needed to get my daughter soon. So I turn around cautiously looking for the angry cigarette women. I see her pulling out, so I keep a steady pace a bit faster than comfortable.

I decided once clear,  to Slow it down a little until the last half mile of my run. I then took off running as hard as I could keeping descent form. I stopped my watching looking down at a time of 50:30. ( logged 5.9) I thought maybe that was wrong, but it couldn't have been, I'd only had to stop it once while waiting to cross at the front part of my run.

I then started to take in all the accounts of my run, that might have made me average an 8:33 pace. -Which still looks WRONG to me-

• I ran solo- Therefore not needing to waste breath talking.
• I was scared of the lady!
• I was scared of being in a more secluded area.
• based on my first mile, I was running about 9:20 pace before I had to run for my life :)
• I had to get my daughter, so the pressure to get done was ON!
• I had about 2  half miles  of close to sprinting speed.

So, I guess it may not be wrong. Just hard to believe!

It really is days like this when you are defined as a runner. I wanted it, so I got it!  I wanted to work hard for it no matter what!

We wont talk about the fact that my new kicks are dirty :-( But all in all, it was so worth it!

Hopefully I'll get out tonight before round two of the blizzard makes it's way in town!

Run happy!!

Okc training week 5

........ Was pretty much non- existent!

Do to the blizzard, I only logged 5 miles last week. Monday I ran a perfect 2 (10mm) mile recovery run after my 8 mile run with my new group. I had soreness from the hills, and the faster pace, in different places that I've never had before. So the recovery run felt DIVINE, and got rid of any lingering soreness I had. I now know the meaning of recovery run. So........... the only other run I got was on a friends treadmill.  A miserable 3 miles- UGH! Saturday's long run was canceled due to the snow and ice that covers the streets of T-town.



So there ya have it. I guess I took a RECOVERY week! 

Run Happy!

Yoga Challenge - Day 17

The website (Day 16) calls for a 20 minute core work out. I decided to save that one and tack it on to tomorrow's work out.

Instead I once again did Rainbeau Mars' Dusk routine. I really enjoyed it today! My hips felt tighter than usual. I can tell that my hamstrings are loosening up finally! And I felt the full effects of the relaxation part of this routine tonight. I'm getting stronger and stronger, in even the most basic poses like down-dog. I used to dread this pose b/c I wasn't very good at it. Now, I just love it. It's a great resting place to bring my self back to center. It doesn't feel tiring on my arms and my heels are almost to the floor now-- Which is proving my loosened hammys.

I'm happy I did the switch. So even though I didn't do the assigned shorter video, I'm happy I went with this one again!  I can't believe I've made it this far! (With the exception of a few days ((which I made up!)))


Feeling calm, relaxed, restored --- Namaste.

Yoga Challege Day 15 and 16

Day 15- This is the 45 minute  360 degrees fun flow.
I didn't care much for this one the 1st time I've done it, but this is the 3rd time I've done it, and I am mastering more of the poses. I can certainly feel the strength building in my legs. Love the stretching I get towards the end.

Day 16- 15 minute energy routine
I love this routine! It's super short, and easy. Very relaxing. Matching the fluid movements to breaths. Boy do I feel the energy!!!!!!



This catches me up on the day that I need to be on!  So my goal for the rest of this challenge is to finish out this last week strong! I want to stay on task to do the rest of the challenge with out missing a day. I loved this, and even though I got off a few days and had to substitute some work outs for a different yoga video, I really loved practicing close to every day! I hope to just continue the habit of doing at least 5 days a week. Even if it's just a 15-20 minute routine.

Namaste.

Yoga Challenge day 14

Day 14 - I did the (45 minute) Rainbeau Mars "Dusk" series instead of my usual routine.

  It's got more of the slow burn poses, so I did get a work out, but more than anything it helps to open my hips and release tention. It was very nice! ( Krista, I promise I'll get it back to you!!!) My computer has problems sometimes playing the video of the other "challenge "

This was 2 days ago. So, today, I'll be doing day 15 and 16 together. I didn't practice yesterday!

I will update on 15 and 16.

Namaste.

Cabin Fever!

We got a massive blizzard on Tuesday!

What does this mean? It means that my 2 mile recovery (and fun) run I did Monday is not sufficient! Although I will say that I learned a whole new meaning to "recovery" run. My legs were quite sore after my 8 miler on Saturday. So to get out and do a nice even 2 mile run felt SO good!!!! And then nothing til Thursday. I have been snowed in since Monday night after that run.

Yesterday (Thursday) I was able to walk about a half mile to my friend Carrie's house and hop on her treadmill. It felt good to stretch my legs out....For about 20 minutes, then I was hot and sweaty, and down right done! I started out wanting to make the most of my treadmill work out, so I wanted to do some Yasso's. I did the 5 minute warm up at a 10 minute pace. Did my first split 800m in 4:03. Recovered for 400m, got about 2 minutes in to my 2nd round of 800s and decided that I would just jog the rest of it out! I am not sure what my mental block is with the treadmill but I get in to about 15-20 and start shutting down..... I was really hot, which seems petty, but you must realize I haven't sweat with out it sticking to my face and turning to salt in months!

Anyways I finished out the 30 minutes at a comfortable pace, just to get my heart rate going. So I'm about 5 miles total for the week! -- puhh. Pitiful. But I have no choice! Even if I had some yak tracks, I wouldn't do it, the roads here are terrible!

So looks as if this week is a "throw away" week for me. We aren't thinking we'll have a long run for Saturday. IT's still too darn slick out there.

I miss running!

I have been doing yoga every day that we've been snowed in (which I need to update), but it's just not the same!!!!

Hope you're all staying safe and warm.

"Run Happy!"  - Brooks

Yoga Challenge - Day 13

Day 13- 20 minute Shoulder relaxer and Tension relief.

Very relaxing work out! Stayed in the same position (seated in a chair) for the whole session, moving only my arms, neck, shoulders and bending some. It felt very nice after working so hard on that Bakasana pose the day before!

I am still one day behind, so I was going to do day 14 following, but I've had no success  with this video playing properly. So, today I'll just do day 15 with another one following.

So far all of these work outs have been wonderful! A great balance of relaxing work outs with a mix of intensity.

Namaste.

Yoga Challenge - Day 12

Ah crap, I think I'm on day 12! I'm confused now. LOL.  But this would put me one day behind. I'll do 2 tomorrow, and get caught up!

Day 12- 30-Minute Peak Pose Sequence Bakasana 

Don't know what bakasana is? Well, I didn't either. But this whole work out prepares you for this ONE pose. 
It was certainly "practice" for me! I enjoyed the stretching of my hips and legs. It was a pretty low cardio work out for the most part. More slow burn and stretching poses. They had us set up at the end of the work out for this Bakasana pose. I was able to get my feet off the ground, but I couldn't stay up. I was happy that I didn't fall over. I feel like that says a lot about my cor (which is sore from yesterday, and was worked today!) and balance. So over all I'm happy at my attempt at the pose. It wasn't sucess, but not complete failure either! 


Hopefully I will get caught up to the correct day with this massive blizzard coming in! * Along with my house work!*


Namaste.

Yoga Challenge - Day 9, 10,and 11

I haven't done yoga in a few days (and I can TELL!) due to my rib hurting.

Today, it has started hurting a little less than before. I decided to give yoga a shot, since I'm behind on my 21 day challenge! I told myself if it hurt, I would stop.

I barely felt any pain. Actually by the end of the practices I was experiencing less pain than before. I think it really needed to be stretched out-- per my therapist! (Thanks Mel!)


Day 9- 15 minute morning routine. I actually did this Friday. Easy easy. Same as day 2.

Day 10- 20 minute Cor work out -Same as last week's day 3. Last week, the girls I am doing this challenge with said that this work out really worked them! I didn't feel sore after it. I feared that I didn't work out hard enough. So during this one, I tried to push it a little more, and could certainly feel more of a "burn" in my abs. So we'll see tomorrow! Over all, I felt good enough after the quick work out to proceed with day 10.

Day 11- 30 minute Aligning and refining practice back-bend.  This was a new work out! It started off with lots of  chair pose, which is pretty much like sitting in the air. My legs were on fire and shaking!!! -- But it then went in to more routines steming from the chair pose. With my legs being sore from yesterday's 8 mile run, I wasn't sure I'd make it through this, but. I did! Since we did hills yesterday my quads were already really feeling it. The 2nd half of the work out was more balance work. I was surprised at how much my balance has improved from last week! This a good balanced (pun intended!) work out. I liked the change of paces, and new poses. My favorite pose is the Rock Star pose. Such a fantastic all over body stretch!

So it looks like I'm back in action. I'll do day 12 and hopefully 13 tomorrow, and be caught up with the challenge. It's an easy run day so shouldn't be too hard.

Namaste.

Me, and H3....Okc training week 4.

I had an epiphany last week. Trying to decide on staying in the slower group and be comfortable and GOOD at that pace. Or. Move to the next pace group and challenge myself.

I decided to take a run with the faster group to see what I could do. I was nervous, and uncertain...Until I completed last Saturday's run!


My original group was scheduled for 6 miles at 10:30 pace. My new group was scheduled for 8 miles at 10:10 pace. I know that 20 seconds doesn't seem like a lot. But when you're running for over an hour, it is.

I was in for a little surprise when I was informed of our route plan. YOW! We did some of the toughest ( run up steep hill, turn right run up more, turn left, a little more) hills I've ever run. I've heard about these hills before. I now KNOW about these hills. So that was about the first 4 miles or so. We came down hill, carefully, avoiding all of the sand left over from the ice, and my legs said "thank you".

At mile 5 I hit the water stop, popped an Accel Gel and finished the last 3 strong! While at the moment of climbing those hills, I was re-thinking my decision to run with this faster group (and my bananna I had for breakfast), I was more than satisfied with myself at the end of my run. And alive.

Recovery---- I'm a big fan of recovering. Do I mean go and sleep all day after you run your long run? No. Even though that's what I did in my first season of training. I mean have some protein imediately after the run, a nice big breakfast, tall glass of water/powerade, and maybe an ib profen if there is any inflamation. (Which I get after about 10 miles. The muscles have to recover after an extended run! So even after speed work and hills, this is so important!!!!  So I grabbed a protein bar, a chocolate milk -believe it or not is WONDERFUL for recovery and a big bottle of water and drove home. High. I certainly had that runner's high that comes around every so often.

I rested for a bit.... I felt very energized and ready to take on the day. So, I did a little shopping,cleaning,cooking etc. Much different than my last training season of spending the whole Saturday in bed! I eventually relaxed for a little while with a cat nap and certainly crashed in to bed last night! Over all, I felt wonderful.
I'm a little sore today, but not in pain. Nothing a little light yoga wont fix!!!!

After evaluating how I felt after -physically and mentally- I decided that I will make this my home group.

I have had lots of seasoned runners, and coaches' support on this decision. I am taking their advice and doing it!!!