"Do you not know that your body is a temple of the Holy Spirit, Who is in you, Whom you have received from God? ... So use every part of your body to give glory back to God..." 1 Corinthians 6:19-20

Monday, July 29, 2013

Under the DOME.

My family gets hooked on these crazy TV shows. So much so that Alec asks me a couple days ago "Mom, if you had to live 1 of 3 different ways which one would you choose?
  • Blackout (REVOLUTION)
Excited and very matter a fact I respond "ZOMBIE APOCALYPSE!!" With a serious look Alec then responded " YOUR Going to DIE!..Well what kind of Zombie?"
  • World War Z Zombies
  • Walking Dead Zombies?
"Walking Dead Zombies for sure!" I say excited to play this pretend game. However, Alec looks at me like I have lost my mind (I know this look well because I get it often) and says "Mom, that's dumb, your going to DIE!"

UNDER THE DOME seems to be my run the last couple days. Everywhere around me it looks as though the clouds are going to open up and other than just getting spit on I have managed to stay dry.

Sundays run I thought we were going to get struck by lightning as Andy and I ran our 18 miler together. We took the flattest course we could as to not duplicate last weeks run through Hell with hills and heat! I could see such a improvement in Andy mental state alone on top of great run he accomplished. No sooner than we turned down our street to finish our run that the skies opened and rain exploded around us.

Hosea 6:3 "Let us know; let us press on to know the Lord; his going out is sure as the dawn; he will come to us as the showers, as the spring rains that water the earth.”         

Today as I took off and looked up at the sky I calculated how miserable I was going to be when it started raining. Only I never got more than just a few sprinkles. I had an incredible run and probably an incredible STUPID run as well. I just felt amazing right out of the get go. So I let my legs dictate my pace and not my head. I let my legs run through walk breaks and I let my legs run a 9 minute average pace for 20 miles. It just felt so good. But that is all against my training. I got a message from "Fritz" on my Dailymile suggesting that I slow down. "Oh No" I thought. "He is really going to think I am a dummy when he sees I just ran a 9 minute pace 20 miler. And as I read his comment I knew Andy was going to be mad at me as well. Everything just felt sooo good. Almost everything. My bladder was having issues and I had to run into some high grass to pee before I was running with it down my legs. But other than running with my legs crossed a couple times I was feeling soo good.

Running this Ultra is my goal and I have to get smarter if I am going to finish it. BUT I do believe that the KEY to my feeling so good today was running slower Sunday, lots of hydration and nutrition, a flatter course, icing for 15 minutes in the cold Plunge and a large protein smoothie with my JUICE PLUS Complete in it.
I remember a day I could not run past 15 miles. Now I can run 2 days back to back accumulating almost 40 miles AND still walk on the 3rd day!

SUNDAY:18 miles: 10:25 pace
MONDAY:20.52: 9 min Pace

SO if anyone has more tips on running this Ultra at the end of September I could really use them.

And just for FUN..What world would YOU live IN???


Friday, July 26, 2013

14 years ago..

My marriage was a hot mess. We had hardly even been married and between the two of us we had  made our vows a mess.
Somewhere in all that mess wedding rings went flying, words were said and luggage was packed.

Then some how in our separation of independence and ignorance we started talking. We even did some counseling and somewhere again in there a pregnancy test came up POSITIVE.

I remember laying in bed crying apologies to Andy. Even though we had been working out our marriage babies were by no means in the plan. He was still going to school and we were only 24. And besides I was on birth control. Even I asked the question "How did this happen?"
"Anita, God has a plan." Andy gently calmed me.

Austin was born at 3:38pm. He was absolutely beautiful. He had a full head of black hair. His skin was olive and the way he looked at you, you just melted.
He was 8lbs 2 oz. I pushed for 30 minutes.
I loved labor. I loved every part of labor even the pain of it. It was a reminder of what a miracle giving birth is.
He rested right into me. Searching for me, seeking me. I had never had anyone need me like this before.
Kissing his Cousin Sarah!

Well that boys is now 5'8 , 129 lbs. He is strong and mouthy. He is still beautiful. He is not a baby anymore. And I often wonder if he even needs me the way I need him. I still want to take my hand and touch his cheeks. I want to run my fingers through his hair like I did when he was a baby but
those days are mostly gone with the baby fat and radio flyer wagon.

I take every opportunity to still be with him.
Last week he even crawled into bed with me.
Yesterday I took him and Alec on an adventure bike ride. We had a blast for 2 hours together.
Lil Mama can still do a Cherry Drop!

Crazy how fast time goes. Enjoy every minute. Make the most of every opportunity. Don't wait for them to invite YOU. You invite them. I absolutely LOVE my time with Austin and Alec.
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Tuesday, July 23, 2013

"I just want to RUN." Injuriy Prevention

He said, "Come what may, I want to run." So Joab said, "Run!..." 2 Samuel 18:23

Injuries Injuries Injures!!!  All we want to do is RUN!!!

Funny as I read this passage this morning I thought of myself. I read it several times. I have had my share of injuries and tearfully cry out thinking "I just want to run."

This winter we all waited so patiently and impatiently for the weather to break so we could JUST RUN. We could shed some layers, feel the sun against our skin, turn our legs over and feel invigorated and refreshed by the RUN.

Some of us got too overzealous and added too many miles in.
Some of us took off too fast.
Some of us wanted to run so bad that we forgot about preparation's.

Therefore some of us are now enduring INJURIES!
Shin Splints
Plantar Fasciitis
________________________(you fill in the blank!)

Here are some quick tips to preventing Injuries.

  1. INTERVALS. Just because you add a walk break does not mean you are ANYTHING less than a runner...You are still a Runner and more often a less INJURED runner! The theory behind intervals is that by taking regular walking breaks, the primary running muscles are rested at regularly occurring intervals, allowing them to recover before running again.  By training for distance runs using run/walk intervals, runners can often maintain a faster overall pace, stay as strong (if not stronger) during the second half of a race as they were in the first half, and finish their race injury free. For new runners, the run/walk method can help overcome the fatigue of a long run, and run/walk helps  maintain the stamina necessary to “go the distance” and to enjoy The RUN.  The actual run/walk intervals can vary according to overall conditioning, length of the run, and performance goal.  I add walk breaks on every long run. I take this time to stretch out my hips and calves while drinking and taking nutrition. The walk breaks allow runners to build up their mileage without subjecting their bodies to the stress of daily running. By adding walk breaks it gives the muscles regular recovery time during a long run.
  2. ICE ICE ICE! I know it seems so cliché. But it WORKS!!! Use Ice for muscle pains and other soft tissue injuries around the ankles and knees.  I do Ice Baths. The ice constricts blood vessels and increases metabolic activity which reduces swelling and tissue breakdown. As you warm up this causes a return of faster flowing blood to flow thus helping flush out the toxins out of the cells.
  3. Anti-inflammatory meds help minimize minor injuries. I take Mortin.
  4. Proper Stretching and Strength Training. Sorry I can not give you a formula that is sure fire. Everyone is different. But for me. I have to stretch/roll. I am not as disciplined as I should be and I can always tell when I have not stretched properly or rolled out my ITB. I feel tight and do not recover properly. Less is MORE. You can get injured from over stretching and strength training.
  5. Amby Burfoot "Act like an Athlete, remember you are in athlete. Act like one..... To get healthy, you must remain focused, disciplined and consistent."
  6. HYDRATE. Drink plenty of fluids after your run to help flush toxins. After Andy and I ran that 17 mile run Sunday come Monday he had a terrible headache. Most likely it was because he did not drink enough water from our run and the 82 degree weather which led to dehydration.
  7. RICE: Rest, Ice, Compression, and Elevation. These measures help to relieve muscle aches and joint pains.
I have had people look at my mileage as of late and ask me "HOW are you Running that?"

Let us revisit my last 2 long runs..BACK TO BACK long runs. 2 days of running with 36 miles in them.

The Things that HURT:
  1. Sundays run I ran with Andy. Our route was way to hilly for a long run of 17 miles.
  2. Ran out of water. We should have picked a route where we could have filled up on our H20 more frequently.
  3. Didn't get out to run before the heat. We ran at 1pm. This fatigued us sooner and invited discouragement along with it. Also Andy did not drink enough water throughout that evening.
The Things that Helped:
  • We both rolled and stretched before our run.
  • We were dressed properly with loose clothing and lighter colors.
  • We ran with intervals. 5:1. LSD.
  • Mortin after run.
  • Andy and I BOTH did the Cold Plunge/Hot tub after our run on Sunday.
  • Stretched lightly after our run and also into the evening Andy stretched our his calf because he has injuries with both his Plantar fasciitis and Achilles.
BUT now lets add another 19 mile run..A run almost a  1 minute faster...HOW???
  1. Plenty of water on my route.
  2. FLAT level Route
  4. Add intervals 1 mile ran 1 minute walk.
  5. Took chomps and a KIND bar to help my nutrition.
  6. COLD plunge yet again 15 minutes.
Here it is Tuesday and I feel GREAT! I am humbled by what God had allowed my body to do. I was only supposed to run 18 miles yesterday and messed up my route turning into 19.

How do you do it?
One mile at a time. Running does not require BRAINS but they sure help! Be Smart. Be disciplined both in your running and in your mind.
Be Patient it pays off.

Distance: 17 miles
Pace :10:33
Distance: 19 miles
Pace: 9:40

Sunday, July 21, 2013

Mastering The Mental Running Demons

It is funny as you start out to run your long run your first miles feel foot loose and fancy. The sun isn't that hot, the legs feel young and you even have a grin on your face for the love of running.

Then one thought enters in..and another and another....

The little rollers your running up look like the Alps, the sun beats on you as if your running in Death Valley, your legs feel like they are going to fall off and you look down at your GPS and are only at mile 4!!! WHAT!!! 

Today Andy shared his long run with me. He had to run 17 miles. LSD. (Long Slow Distance). At mile 12 Andy was falling apart mentally. Physically he was hurtin for certain as well but he knew the mental demons were attacking faster and harder than his back spasms and feet hurting.
Andy asked me to stay close and encourage him.

When you feel like mentally you are falling apart at the seams it is important to try not to get to close to the edge. I shared positive thoughts with Andy.
Positive thoughts are like a Life Vest. Even the best swimmers can drown in Discouragement if they play in  the waters to long. Discouraging thoughts are contagious. Fatigue, Pain, Loneliness and Despair lurk in the waters of DEFEAT and DISCOURAGMENT.. They will drown you faster than you can swim out.
I find Gratitude is always my Life Vest. The more encouraging thoughts I shared with Andy the more encouraged I felt.
Most of the time you have to be your own cheerleader. Your inner voice has to be louder than the negative thoughts and doubts that sabotage your run or anything else.

2 Corinthians 10:4-5  "For the weapons of our warfare are not of the flesh but have divine power to destroy strongholds. We destroy arguments and every lofty opinion raised against the knowledge of God, and take every thought captive to obey Christ,"
You do not have to run 17 miles to know that negative thoughts will destroy dreams, goals, responsibilities, and the list go's on and on.
I need positive words. Positive people. That is why I like running partners. They help me defeat those negative thoughts.
  • I miss running with "Danielle." Summer is hard for us to run together she has small children.
  • Sending out prayers to "Paula". She has been struggling with Achilles issues the last few couple weeks.
Where do negative thoughts seep into your life? What thoughts hold you captive? Insecurity, fear, inadequacy, physical pain.... 


Thursday, July 18, 2013

Two Timing

It is scorching hot out there. I wanted to run the Atwater race today up in Flint but there was no way. It was 96 degrees out there..No thanks. Even the Dreadmill sounded better than that!

For the last 2 days I have been 2 timing. This is running twice in 1 day. I love running outside but the heat is killer. It is just a matter of minutes the sweat erupts from your skin. Sweat grosses me out royally! Even my own sweat grosses me out. I hate the way it feels. It is so nasty when my arms brush up against my skin and the sweat and skin connects. UGH!
So I do the best I can to get as many miles outside as I can then I try and top the rest off at the gym on the treadmill.
Yesterday I ran over 8 miles outside and then took Andy up to the gym with Alec to get to my 10 miles. It is so nice being able to hit the gym and do the cold plunge. The Cold plunge is like the cherry on top.

Today was a little more complicated. My oldest son had Basketball camp in Clarkston and I had a salon meeting also in Clarkston. I get up every morning with Andy at 6AM (New years resolution 1 1/2 years ago). This morning I was making lunches, breakfasts and getting my running clothes together.  Next thing I knew I barely had my coffee down and we were running out the door. I had every minute planned and planned tight. I was hoping it would all go as planned. I needed to get in atl LEAST 4 miles.
  • Austin dropped off promptly at 7:30am CHECK
  • Back to my work by 7:35am, drop off bag and start my 4 mile run to make it back to meeting by 8:15. CHECK
  • Meeting at Salon on time, CHECK!
It all worked out good. Other than looking like a slip and slide and smelling like a stuck pig I got it all in! The girls all looked beautiful and smelled fresh and clean, they were not shy about looking grossed out when I came in. I went directly to the back and washed up and tried to spray myself down with body spray. I may have camouflaged my funk but it was still there....
But again..I had to do a two timer. After I picked up Austin at basketball I took the boys to the gym to swim where I ran another 3 miles on the TM. I did a progressive run. I started at a 8:34 pace and finished at a 7:24.

Luke 14:18-20 "But they all alike began to make excuses. The first said to him, ‘I have bought a field, and I must go out and see it. Please have me excused.’ And another said, ‘I have bought five yoke of oxen, and I go to examine them. Please have me excused.’ And another said, ‘I have married a wife, and therefore I cannot come.’         

So how do we apply this crazy running stuff to life? Today with all the hustle and bustle of my day I reminded myself that sometimes you have to make the best out of things. Things are not always ideal and often times we are looking for an excuse to get out of what we need to do.
No EXCUSES..Just DRIVE. It is like a challenge to make things happen. The feeling of accomplishment far exceeds the feeling of regret and excuses.  We have to learn how to bend and not break. Accept change and make the most out of it. And accomplish what you set out to do.  Its ok if you have to alter the plan a bit..But don't make excuses or look for a back door.

TIPS To Remember in the Heat:
  1. Hydrate hydrate and don't wait until its too late!
  2. Run routes where you can drink or fill up.
  3. Try and get out early or late but afternoon runs are a bad date!
  4. Listen to your body, if you are dizzy, tacky, tingly...take caution.
  5. Sunblock, sunglasses and visors or hats are good to have on hot runs.
  6. Remember it is 10 degrees hotter outside running then the temperatures say. Running is going to take more effort..it is ok to slow down your still a Rock Star!


Monday, July 15, 2013

Ultra Crazy!

"I may be crazy, but it keeps me from going insane."
Waylon Jennings
In three days I have ran 40 miles. That is just Ultra Crazy. In one week I have ran 58 miles. That too is Ultra Crazy.
It is Crazy that I have not fallen apart.
It is Crazy that I am continuing on this journey.
It is Crazy that in 11 weeks I will be running 50 miles straight.
For the next 11 weeks I will be camping out in Crazy Town. I have learned so much already on this very difficult journey.
I have learned that you HAVE to run when you do not feel like it. You HAVE to run when you are exhausted, tired, sore, and empty.
You have to know what Miserable feels like, what Pain looks like and what Discouragement sounds like.  But you also have to taste VICTORY..just a little but enough to Crave it, just enough to Desire More.
Day 2 of my back to back long runs and I woke up late...5:55 am. . I wanted to wake up at 5:30 and enjoy a cup of coffee before I met "Paula" for our long run.  I still made a cup of coffee and dragged through the house gathering all my gear to run.
I was surprised to realize I actually felt good. My legs didn't feel sore after yesterdays run and I was looking forward to running my 16 miles. Even the heat and humidity didn't wipe the smile off my face!.
As "Paula" and I mapped out our run I was determined to follow the advice of others like "Fritz" and Andy. "Fritz" runs ultras' and shared some encouraging thoughts about a week ago on a long run where I got the crap beat out of me on.
It is a MENTAL Game. I was determined I was going to train more than my legs this morning. I was going to train my mind. I was going to think POSITIVE.
"Slow and Steady" was "Paula's" mantra today. This is also Andys constant whisper in my ear.
It felt good having not just a plan but also a good attitude.
"Paula" and I prayed together going down Fagan Road. As we prayed I thought of the scripture "Fritz" had shared with me. One of my favorite:

Isaiah 29 "He gives power to the faint; and to them that have no might he increases strength. 30Even the youths shall faint and be weary, and the young men shall utterly fall: 31But they that wait on the LORD shall renew their strength; they shall mount up with wings as eagles; they shall run, and not be weary; and they shall walk, and not faint."
This is the verse of my Ultra Craziness. These are the words and promises I am going to be running with during this season of my training.
As I read and read over each of the words above it feels like they are written for me on journey.
Distance: 16:02
Time 2:44
Favorite Place to RUN: 8 mile loop around Macinaw Island. So So Beauiful.
"If you can’t run then walk. And if you can’t walk then crawl. Do what you have to do. Just keep moving forward and never, even give up." Dean Karnazes

Sunday, July 14, 2013

What Goes around Comes Around!

 “You never know when a moment and a few sincere words can have an impact on a life.” ~Zig Ziglar

Saturday after work I knew I was going to be running with Andy.
Before meeting with Andy though Austin asked me to take him to run hills down Rood Rd. He also asked me to run a mile with him. I was not wanting to take him running before I met Andy. It was hot and we were going to get eaten alive by blood thirsty mosquitos. Although,as we parked the car I knew that ultimately HE was running and running miserable. He didn't need me to run as much as he needed me to be there for him.
As he finished running Austin looked exhausted. His face was cherry red and he was soaked with sweat. Austin ran hill repeats and was handicapped with stomach cramps the entire run. Austin was not much for words but then he didn't have a lot of air left in his chest to chit chat. About a mile from home  Austin says "Thanks mom, Thanks for coming out and encouraging me and helping me with my run."
Saturday is Andys long run. I personally think he is wacko for choosing a Saturday at 4pm AFTER working all day to run 16 miles. That's not even to mention that it was 85 degrees. However, against the odds of running in misery Andy was doing really good. Andy had already ran 8 miles by the time I had caught up with him on N Holly road. He runs a 5 and 1. Run 5 minutes and walk 1. Those walk breaks were the saving grace of running in the heat.  I tried to get Andy to change his route and run in the shade but he wouldn't change his plan. With sweat burning my eyes on our run I yelled at him and called him a "Stubborn Fool." He didn't talk to me for almost a mile! I was dying, I  was running longer than I planned with him and was begging him to get out of the sun. We both laughed when he did decide to talk to me "Anita...Did you seriously call me a Stubborn  Fool?" "Yes I DID!" I replied.

After running a mile with Austin and over 8 with Andy I was whipped. I fell asleep at 9:30 pm!

This is the most miles I have ever ran in a week. This week I logged 58 MILES! I had my long run today after church in 86 Degrees!
I sent a call out to see if anyone might want to join me on my long hot run this afternoon.
"Steve F" at church asked how far I was running. He laughed and said he might be able to join me for about a half a mile. Well I was going to take him up on that if no one else joined me!
Thankful for "Ken H" for sharing in my long run. I was also very grateful for Andy. Andy came out and brought me fresh ice water. He actually came out to check on me 3 times due to the heat.
Today I was so thankful for those that made  my long run a little bit easier. Andy met me at the end of my long run riding his bike. With 1 mile to go I was burnt from the sun and stumbling on air. It was so wonderful seeing him there for me. Such a encouragement.

Distance: 16.23
And tomorrow we do it AGAIN!!

Todays FAVORITE! Favorite Insect Repellent for Dirt roads: Burts Bees Insect Repellent
This repellent not only helps keep bugs away but is doesn't have DEET. It even smells pretty good. It is a but greasy but a good trade for being organic. This is hard to find and is currently sold out on the website. It runs about 8$. I found my bottle at Target.


Thursday, July 11, 2013

Drowning out Distractions

Psalms 119:15 "I will meditate on your precepts and fix my eyes on your ways."         

So it has been a crazy day..But that seems to be the norm.
I was incredibly impressed by Austin this morning when he got up to go the gym with me at 6:30am. I had a little bit of quiet time to read and pray and I am so thankful I made that a priority.

From the moment we arrived at the Genysis this morning I was on hyper speed all day until 9:30pm.
Austin and I parted ways inside the gym. I quickly dropped my bag off in the ladies locker room cubbie and headed outside for a 7 miler.
The temperature was 58 degrees..PERFECT.
I set out to run 7 miles but saturated by perfection on my run I lost focus and missed my turn around point. 7 miles turned into 8.
8 miles of Myself. My thoughts. My focus. My pain. My RUN.
I was running with a new best friend. A new route by my gym.The dirt roads I ran are landscaped with farms and horses. I see more rabbits on these roads than cars. The deer jump right out in front of you and the trees canopy across the path offering shelter from the beating sun.
It is amazing. The outside chaos is hidden from natures elements. I can hear Gods voice without interruption from cars and people and all the distractions on the main roads. I am focused when I am speaking to him. And I really needed him today.
I needed him to do more than coach me on my run today. I needed him to offer me some encouragement. I had a tough day yesterday and it had not rested within me.
It was an Ariel day. A really really hard day. Austin put his arm around me finding me at the computer sobbing with a picture I had just found she had made me. She made it for me for Mothers day. I had looked everywhere for it when she..Ugh. I just can not say it.
And cleaning out the computer stand with "Arms of an Angel" playing there it was. Like she put it there herself..My baby girl.. She had made me a 12' 12 scrapbook page with pictures of her and I: and wrote a note about what I meant to her.
My sweet sweet Ariel. I really needed God on my run today. I needed him to wipe my tears, hear my cries, understand my heart and pain. I needed him to remind me...all I need for healing is HIM.

Time: 1:01

"Jessica D" asked me to post some of my favorites.

  • FAVORITE RUNNING BOTTLE: Aphipod Handheld I love this bottle while running more than 10 miles because it fits snug in my hand, has a large enough opening to put ice in and does not leave a plastic taste in my mouth.


Monday, July 8, 2013

WEAK Sauce! Training for an Ultra.

To this end I labor, struggling with all his energy, which so powerfully works in me. (Colossians 1:29)
Another long run with a partner. Sundays long run I was grateful to have "Ken" and "Lacey" to run most of my 14 mile run with and today the blessing continued as "Paula" met me for my 16 miler.
The forecast called for scattered thunderstorms and showers for the last 2 days. But again God kept the clouds taped shut for a couple hours while I ran. The bugs were a nuisance but were really not biting and the back roads were so peaceful that I almost forgot for a MINUTE that I was running 30 miles in 2 days.
But the fatigue today did not go into hiding. I felt like Weak Sauce. I could hear myself whining...
"Ugh...My stomach hurts.."
"My legs are so heavy."
"Are we done YET?"
"Is that a HILL..Oh Lord.."
It is in my Weakness that He is Strong. I humbly am reminded of how I can not do this. I feel so inadequate. 50 miles??? In 1 day.....?
Andy this past week has conquered the longest run he has ever ran. He ran 15 miles. When Andy stumbled up the driveway soaking wet and dripping he looked broken. His clothed were stuck to him like second skin and the Ipod was trashed from the showers. He looked at me with exhaustion and despair and said "Anita...I couldn't go 1 more mile, Do you ever feel like you can't go one more mile?"
OH Boy did I feel like that this morning after running with "Paula". I have ran marathons, why can't I  run a 16 mile run at the slowest pace I have ever ran?
As I read this verse, this was ME. I wasn't just struggling with my energy, I was even struggling with His energy. I was struggling to claim the Finish God had already granted me.
Pain and fatigue will really hijack you physically, mentally and spiritually.  I could feel the doubting demons trying to sabotage my run.
I had to remind myself I am weak in myself, I am nothing on my own. And when I recognize HIS Power in my humility he builds my strength, my confidence and all my needs.
Time: 2:46
Distance: 16.12
I am looking for some tips!! Anyone ever run an Ultra Marathon I could really use some words of wisdom and encouragement!

Friday, July 5, 2013

Running Tips For ALL Races,

It was a surprise for me this morning when I checked my email and opened a note from a good client of mines son, "Stephen".
"Stephen" is running his first half marathon this year, my favorite, The Detroit Free Press Half.
 And he wanted a few tips. It got me thinking...Hmm..Every distance has its own set of unique and individual tips...

Running different race distances often means we run for different reasons.
  • Some of us run for Speed.
  • Some of us run for Distance.
  • Some of us run because we have a friend who has Coaxed us into this Crazy Sport
  • Some of us run for to Push our Limits..
Whatever the reason you choose to race there are individual tips for each race distance:

Running/Racing a 5K
  1. Most training programs for a 5K are about 8 weeks long.
  2. Practice. Running 3 miles might not seem like a lot until you have ran it. It is better to follow a program if you have never run and PRACTICE before Racing!
  3. Know when to Make Your Move! There is a method to the madness and everyone is different when racing a 5K. Know your body and your training when kicking it into gear.
  4. Know the course you are going to run. Drive it, check it out on line or even give it a practice run.
  5. Empty the Tank! Running a 5k HURTS. They are fast and fun. But leave nothing in the tank go strong and go hard.
Running/Racing a 10K
  1. Running a 10K is the next notch in running for beginners. Be proud of yourself for accelerating and doubling your distance! Increase Your Miles in the Week.
  2. Your running more miles so take your running more serious and have good shoes and comfortable running clothes.
  3. Have a good running watch, a Garmin or a anything that has a GPS with pace, distance and time. A good watch is like a good coach. They will train, teach and discipline you.
  4. Do a good warm up before the start of the race, strides, light jog, pick ups ect..
  5. Strategize your Race!
Running/Racing a Half Marathon 13.1
  1. Find a Training/Running partner.
  2. Journal your Running. You should be running 25 miles a week. 4 days a week with a long run once a week. Do not increase your distance more than 10% a week.
  3. I believe that you should work up to this distance, have a few 5K's and 10K's under your belt however if you choose not to do this then training -intervals is a safe way to train this distance and lessen your chance of injury.
  4. Pick your Race. Half Marathon training usually last for 12 weeks. Pick your RACE and Register!
  5. Add more than just running the normal..Add some track work out in there, Repeats, Tempo runs, Hills. It is time to KICK IT UP A NOTCH!
  6. NUTRITION..So very important, If you are going to TRAIN like a ATHLETE then take care of your body like one! ICE after LONG runs, HYDRATE, CLEAN EATING helps your muscles and joints recover. You Are What You EAT!
  7. REST, Recover after longs runs
  8. SLOW down on Long RUNS...1 minute to 1 1/2 minutes slower on long runs.
  9. Yasso 800's! Renowned for helping to gauge fitness and predict race performance.
  10. Best way to get faster is to run FASTER. Integrate 5Ks and 10Ks into your training program.
Running/Racing a Marathon 26.2
  1. Follow all the above TIPS!
  2. CORE CORE MORE Core! Strengthen your core, add exercises a couple times a week.
  3. Stretch and Roll. This is not a dance move! When increasing your distance you also increase your likeliness of injury. SO Injury Prevention is as important as those long runs!
  4. Learn to run with water, get acclimated to training long runs with Chew/Chomps, My favorite are Stinger Chews.
  5. Hydrate well before the Race.
  6. Do not eat unique foods before race day or you may spend more time in the Port a Johns!
  7. If you feel like you are injured...DO NOT PROCRASTINATE, get in to see a Physical Therapist. If you are in the Michigan area, Oakland County I recommend Clint Verran.
  8. Be Flexible. If it is raining cats and dogs for your long run...Relax. If you are FOLLOWING your program you will be ok. Things happen out of your control...Control your training the best you can. If you go out drinking Friday night and don't feel like running Saturday...That is not dedication that is DUMB.
  9. Invite your family to your races. Support and encouragement goes a long way.
  10. HAVE FUN! Breath and Smile.
TIP FOR ALL DISTANCES: Have FUN!!!! Smile :Saturate the Energy and Enjoy.

This Weeks RUNDOWN:
How do I turn 7 miles into 11? Run with "Paula"! Even "Lacey" our new joiner ended up turning her run into almost 11 miles from a 10 miler. We sure had fun. We ran the back roads and were attacked by deer flies. They bugged us more than they bit us.

Distance: 3.1
Time: 21
I am not gonna lie. This RUN HURT. There is just no way to out run, run around or deceive the PAIN factor when running hard but to STOP. And that is NOT an option. You HAVE to know the feeling of your lungs burning, sweat stinging, calves cramping and voices SCREAMING STOP. Only for you to beg God for the strength to GO! The pain is a humbling reminder of the nothingness I am without HIM.

Phillipians 3:14 "I CAN do ALL things Through Christ who STRENGTHENS ME."



Tuesday, July 2, 2013

Table Talk: Addiction

Life is very interesting... in the end, some of your greatest pains, become your greatest strengths.Drew Barrymore Quote for Overcoming Addiction

I am still trying to compartmentalize my evening. I had my group meeting tonight for families with loved ones that struggle with addiction.
We were running out of room as we all sat around the toddler table in the nursery of our church. Tonight as I looked around the table I could see the effects of what dealing with addiction does to us. I could see the puffy eyes and the looks of exhaustion from lack of sleep. I could see lips quivering and hands shaking.
With each face my heart breaks. Pain and heartache outlines each story. Mothers, wives, girlfriends, husbands and even siblings. Each one a different story.
Each one carry different baggage from anger, resentments, isolation, confusion, sadness and shame. As different as their bondage is there are elements that each one is seeking..peace, comfort, understanding and knowledge.
I see the tears well up and I try to look in a different direction. I can feel my throat swelling and my heart breaking. I feel their pain. I wish I could be more than a sounding board. I wish we had more than 40 minutes. I wish I had all the answers.
Addiction is disruptive. It is like cancer in the family. It truly hurts everyone.
We take personally what is not ours to take personal.
I have been leading this meeting for over 8 years and I am thankful that God has softened my heart. My heart hurts for EVERYONE involved including the addict.

We become as sick as our loved ones in the midst of addiction. It is straight up chaos. But as the evening comes to a close and then some I am seeing a smile. I see a glimmer of peace. There was healing today for those around the table.

Galations 6:2 " Bear ye one another's burdens and so fulfill the Law of Christ."

Monday, July 1, 2013

Turned around

"Paula" and I met at the gym this morning for a run together. We also like the idea of going in the cold plunge afterwards.
We are more alike than just being little Mexicans! This morning I discovered that "Paula" gets turned around as easy as I do.
We ran a route that was recommended to her from the staff at Genysis. "Paula" actually already ran this route too.
My training had me running 12 miles and "Paula's" training had her running 8 miles.
Only "Paula" ended up running 10 miles due both of us being directionally challenged! We kept returning to the same place and because we had turned around so much..We got TURNED AROUND!

I was pretty proud of myself and not for accomplishing the back to back long runs rather for finishing up my painting! I had started painting the banister and handrails over 4 weeks ago and had no idea how much work it would be. I thought I could have it done in just a few hours. More like over the course of a few days scattered in between a few weeks! I even got motivated before I had even started painting to purchase MORE paint and do the hall and bedroom some time this week too. I am sure that will just take a few more hours...RIGHT!

This is the 50 Mile Trail run I am doing. The Hungerfold Games. There is also a half marathon and marathon. They also have a Facebook page. The date is September 28th in Big Rapids.

Asking for some prayers for my Father-In-Law. He is really having a hard recovery from his surgery a couple weeks ago. He had shoulder surgery and is very uncomfortable and just having a tough time. It was quite extensive and the recovery looks to be about the same.