Fun food FINDS!

I look like a city worker!

Every Thursday for almost 2 years I have ran 8 miles and mostly at Indian Springs with my running partners. So it is like woven in me that is my 8 miler.
Rain, snow, cold or warm you just RUN.

So when they called for bad weather I just accepted that I was going to have a tough run. I accepted that I was probably going to be miserable and love it. I was most likely going to be running into horrific winds and be blasted by snow flurries the size of grapefruits...ok mild exaggeration! but you get the point.
WHAT I didn't accept was a trap door. I never even knew that NOT running was an option. Not running on Thursday would be like not breathing. It had to happen.
That's my training mode.
Just Do it..I stole that from NIKE!

It took 10 minutes to get dressed and prepared to run this morning. I looked forward to seeing "Danielle". Being miserable is more desirable with company!
I had my 4 warmest  layers on. Everything was so tight though. It all clung and stuck to me making me really just want to get out there and run. I felt like a 5 year old pulling and tugging trying to get comfortable.
All dressed the kids and I got into the truck and headed to school.
Funny how things work....

• "Danielle" text me and said her little guy forgot his music instrument, she was running 10 minutes late.
•  So at the last minute I decided to take Sheba with me and then bring her back home because I had a few minutes to kill..
• Had I not taken Sheba I wouldn't have seen Austin forgot his lunch when I arrived home.
• Had I not taken Austin his lunch I would have been half way to Indian springs when Danielle cancelled!

The snow storm hit Howell way before us. Running is great but it is not worth driving is terrible conditions.
 My first thought was "Maybe I should go to the gym."
And then I thought "WHAT? You are all dressed and ready to go. You are prepared for a bad weather run."
And that is exactly what I did. Surprisingly it was not that bad at all. The elements had a few minutes of heavy snow and wind gusts but nothing like I was prepared for.  I even wore my bright yellow reflector vest.
I just took it easy. I ran hard when opportunity was available but I ran with caution when the visibility was bad or the path was slick.

After running my 8 miles I didn't have time to change. I told my girlfriend "Lisa" I would stop over after my run for coffee.
We only had an hour but it was fun. Somehow we got on the conversation about food.
"Lisa" said her biggest enemy was MCDONALDS 32oz Fountain coke.
I can not count how many people share her 1$ indulgence.
"Lisa" also said she believes it is 80% what you EAT and 20% physical exercise.

“Never too old, never too bad, never too late, never too sick to start from scratch once again.” -Bikram Choudhury.

Here are some fun FOOD FINDS!!
.
MCDONALDS 32oz FOUNTAIN COKE: 300 CALORIES
BURGER KING BACON CHEESEBURGER: 330 CALORIES 16FAT
MCDONALDS DOUBLE CHEESEBURGER: 450 CALORIES 23FAT
WENDYS JR BACON CHEESEBURGER: 400 CALORIES 24FAT
TACO BELL CHICKEN RANCH TACO SALAD: 990 CALORIES 55FAT

MCDONALDS GRILLED CHICKEN BBQ SNACK WRAP: 250 CALORIES 8FAT
WENDYS GRILLED CHICKEN GO WRAP: 260 CALORIES 10FAT
TACO BELL CHICKEN SOFT TACO: 180 CALORIES 6 FAT


RUNDOWN:
Distance: 8:02
Pace: 8:47
Time: 1:11

Winter is the opportunity to not take our running so serious...Unless you have a spring marathon. There is a exception to every rule.
It is time to try that spin class or yoga class you have been wanting to do.
It is also time to mark out your running plans for the year.

What plans have you made for 2013? What do you like to do differently in the winter?

By changing nothing, nothing changes.” -Tony Robbins

Anita

Under the Weather.

I hate when I can not command my body to be healthy. I hate that I think that if I take enough vitamins, drink enough water, rest, Green tea, all the stuff I should be better...BUT I'm not.
It's my body and I hate that I can not control it.
Mind over matter...NOPE.
Will health into existence...Yeah right!

More like "Suck it up Buttercup"!
Last night I took a Nyquil right from the bottle. "Yep, that felt like a good dose."
And I slept through the night which was way better than the night before where I was up till 2AM. 
I slept so hard I didn't feel my nose running, my throat aching or my head hurting..Ahh..ZZZZZZ's!

CHANGE OF PLANS:
I had my bag packed and dropped the kids off at school. I planned on running 6 miles at the gym. I also decide because I was not feeling so well I didn't want to push it so I was going to bow out of spin class.  Keep it simple and don't tax my body.
But slowly those plans started to evaporate and new plans quickly were filling in the space. I made a right turn rather than a left turn out of the school.
Change of plans: Outside run!
It was 47 degrees. I would be crazy to pass this weather up. And as I thought more and more about it it made even more sense. I could get through my run and have a whole lot more time banked then if I headed to the gym.
Extra Time sealed the deal.
As I changed my clothes my mind was tripping over itself with idea after idea.
THE PLAN:
Run about 7 miles at a moderate level.
I would run the course we are doing for the school Fundraiser. ( I am in a committee designed to put a 5k together to raise funds and for wellness)

THE RUNDOWN
Distance: 8:01
Time: 1:06
Pace: 8:13
Moderate Pace: This means being able to breath through my run. And half the problem here is I am so tired from being under the weather that it is hard to maintain my pace. Even though there was no wind I was winded! 
As I plugged my Garmin in at home I was shocked at my pace. I remember thinking "Ugh, I am so tired..."  Then as I heard myself whining I thought "Anita, pick it up, pick up those legs, MOVE" 
So some of that internal coaching must have paid off. 


Grocery List:
Went to the Grocery store today and looked like total CRAP. I was so embarrassed because I saw "Jill O" there. I had bags bigger than the ones I brought home from Krogers underneath my eyes and not a stitch of paint on the barn. (Makeup on my face)
TOP 5 Items:

• LUNA BARS/ STINGER WAFFLES
• ORGANIC HONEY
• Fresh Fruit (Pomegranates, Raspberries, Blackberries,Strawberries ect)
• RICE Milk/ Organic 1% milk (total milk bought. 3 gallons! BOYS)
• STONEYFIELD ORGANIC YOGURT (We make a lot of smoothies)

Krogers has a newer brand of Organics it is called "Simple Truth". They have a great range in products and at a more economical price than brand name organics.

Remember you are what you eat! I am not a Organic snob. I eat both organic and non depending on budget, food item and availability.
But eat clean. Fresh fruits and vegetables, cut out as many processed foods as you can and check the LABELS. If you can not pronounce the ingredients don't eat it, That's my thought!

Recipe Slow Cooker Oats Ingredients 1 cup steel cut oats 3 1/2 cups water 1 cup peeled and chopped apple 1/2 cup raisins 2 tablespoons butter 1 tablespoon ground cinnamon 2 tablespoons brown sugar 1 teaspoon vanilla extract Recipe makes 6 servings Change Servings Directions Place the steel cut oats, water, apple, raisins, butter, cinnamon, brown sugar, and vanilla extract into a slow cooker, and stir to combine and dissolve the sugar. Cover the cooker, set to Low, and allow to cook 6 to 7 hours (for firm oats) or 8 hours (for softer texture). Nutrition Calories - 208kcal - 10% Carbohydrates - 37.2g - 12% Cholesterol - 10mg - 3% Fat - 5.6g - 9% Fiber - 4.3g - 17% Protein - 3.9g - 8% Sodium - 35mg - 1%*

"Life is not merely being alive, but being well."

Anita

My HAPPY PACE!

"The Task Ahead of You is never Greater than the Strength Within You." - Unknown

I am not very "tech savvy" and God knew that when he made me.
But he made me with a pretty good internal pace setter. I am pretty good at knowing my pace and maintaining it to a certain point. Like the point where I am exhausted and in pain!
Today you don't need a built in gauge when it comes to knowing your pace. There are many more accurate tools available to take the strain off your brain.

When I first started running I didn't have anything but a cheap watch. I would run and only focus on my time because that is all I had or knew. I didn't even know that there was a thing called "Pace"! All I knew was there was a thing called DEPRESSION!

• My first Pace Keeper was like my running partner. The Nike +. I still have the chips and pocket holders. It was only as accurate as how you calibrated it. I loved having someone in my ears telling me my pace, time or distance. Nike+ has a user friendly online journal for all your runs. Nike plus

• It wasn't until just 3 years ago that I got my first Garmin. Now I LOVE my Garmin. VERY accurate due to GPS which makes it very easy to stay on pace. Garmin Forerunner

• I personally do not like running with my phone but there are some great running aps that provide you with constant feedback while running. I hear a lot of great feedback from the Runkeeper pro for the Iphone and the Android. RunKeeper

• My first marathon I used a Marathon Pace Band. I loved this thing. These are great for race day and they are FREE! Pace Bands.

Todays PACESETTER: DREADMILL
The boys had the day off school due to good old Mother Nature. I woke up miserable. I have a head cold and drainage. So I slept in till 7am. It felt great.
I had an appointment with the Personal Trainer at GAC at 9:45. I gave the boys the option to go with me or hang out at home. I was hoping they would go with me. Swimming and playing basketball trumped sleeping in! LOVE IT!

I was drawn to the track. I longed for the track. I saw so many runners dancing around the lanes but I braced myself and reluctantly headed to the DREADMILL.
I headed in that direction because I NEEDED to know my pace and accurately without a lot of thinking!

SPEEDWORK. For me speed work means heading to the hurt locker. The more pain I am in the harder is it for me to calculate my pace, time or even distance. Andy usually goes with me to the track and helps coach me and calculates my repeats. Doing speed work outside  this time a year is really difficult due to the snow and ice. So running inside is best to get a quality run in without getting injured.
I jumped on the TM talking myself into running repeats. 800 meter repeats. 2 laps around the track and 1 lap of fast walking.
All I had to do was punch in the numbers. Oh yeah...and RUN! I wish running was as easy as punching in the numbers.
Repeats are beneficial for to improving speed.
Bart Yasso says that your 800meter repeat is your predicted marathon time..Ran consistently. Not just once around the track!
After running 6 miles. 8X800m repeats I came to the conclusions that I need to kick it up a notch. I have A LOT of work to do!! And I HATE speed work!

One of the hardest parts about my run today was staying focused on MY TRAINING. It was keeping my legs in my own lane. It looked like way more fun on the track but I knew I wouldn't be able to PACE myself properly. I had to clear my mind of all distractions. That meant to not look at the cute blonde running with her makeup on to perfection or to not pay attention to the guy next to me who kept looking at my digits on my treadmill. It meant I needed to be encouraged by other peoples strengths and to be motivated by other runners sweat!
I find that a lot of people get jealous or compare themselves to others and are more of a discouragement to theirselves and others. RUN your OWN PACE. And if you want to be a better runner...ENCOURAGE others.
But in the end FIND YOUR OWN HAPPY PACE!!

"For the novice runner, I'd say to give yourself at least 2 months of consistently running several times a week at a conversational pace before deciding whether you want to stick with it. Consistency is the most important aspect of training at this point."  Frank Shorter

How do you find your HAPPY PACE?? Are you encouraged by others or do you find yourself comparing yourself and not running your own race?
CHALLENGE: Encourage someone and YOU will BE ENCOURAGED.

Anita

Super Simple Sunday

Kids picked us out hats to play in!

I debated on writing tonight.
Then I debated on what to say.

I decided due to my brain shortage I would be better to just keep it simple! The least amount of thinking as possible would most productive. I am getting sick, again... and just pooping out tonight!

Frankenmuth

My 10 Pointless Points!

1. The Best Part of my Weekend: Being surprised by Andy. He took the family to Frankenmuth for their Winter Festival. I think all of Michigan had the same idea! I really enjoyed my boys and we had the PERFECT night. That does not usually happen!
2. My Biggest WEAKNESS: Stupid Butterhorns that I brought home from Frankenmuth...That I had to have! I got a Glimpse into Heaven as I sank my teeth into it!! A pastry made by the Angels! 
3. My Biggest STRENGTH: Running 13 miles at the Gym...Pure torture. I felt like a caged animal.
4. Best Quote of the Day: Benjamin Baker " "Praise God NOW pass the BISCUITS!"
5. Hardest Mile: Mile 9..Ugh..felt like a caged rat going around a wheel. Around and around the track..
6. Best plate: Breakfast, I had mom and dad over after church for breakfast. I made quiches. One healthy and one not so healthy! Healthy one: Flour crust, broccoli, spinach, eggbeaters and egg whites, onions, green onions and feta cheese seasoning.
7. Most Fulfilling Moment: small group with the junior high kids. I love our leaders, Celeste, Ryan, Chad and Brittany. And I love the kids~
8. Biggest Irratation: UGH..Runny nose, achy throat and Sneezing...a ridiculous amount of sneezing..Which also means a lot of wet pants! 
9. Power Song: Thrift Shop. Macklemore
10. Running tip I used today: Chi Running. Run with your ABS. Let Your CORE lead you not your legs. 

RUNDOWN:
Distance: 13miles
Pace:8:37
Time: 1:52

Praying for health. Andy and I both are having sinus issues. You can still run under these conditions. However, you may need Kleenex and throat lozenges. But leave your excuses you can still get your miles in!

Anita

Beyond dreams

I have always been a dreamer. I remember sitting on the bus in my nothing box and drifting off into never never land. I could hear the other kids bouncing around and yelling, I could hear the bus driver screaming towards the back of the bus and I would just sit there alone in myself.

I would dream about someone sweeping me off my feet and taking me away from everything and everyone that hurt me. I would dream about a house, a car, a husband and 2 little kids running around. I would dream about the details, the kids names, the city we lived in, the professions we had and the places we would go.

I would dream till it took me far far away from reality. I would drift off so far I would not want to get off the bus.
I looked for opportunities to pull myself into my own world. A world I could control.
Like a soap opera I would pick up right back where I left off. I would incorporate even dialogue with all the details. I would bury myself into my world of dreams and stay there building it with every moment I had..

My dreams have all come true. I live a life that I only ever dreamed of. I am no superstar and I do not live a  life out of a Fairy tale.
It is simple.
 I have a amazing husband. I have 2 incredible boys. I have a house. I have a car. I even have a dog! A modest life. A blessed life.

But I also have an Abundant Life. I never dreamed of being a runner. I never knew I could do the things I have done. I never knew God had so so much more for me. I never knew I was going to rely on God so much. I never knew HE would supply my dreams...Not necessarily me. I never knew I would dream of doing or seeing the things I have. But HE did.

I am a dreamer.
I dream about my running. I dream about my next race and goals and places God wants to take me and my running.
I dream for my children, my husband, my family.
I dream all day long with my eyes open and closed. I dream awake and unconscous...

I believe in Dreams....

Sooo I want to share another dream with you.
For the last 3 weeks I have awaken to 2 songs that pertain to Ariel. These songs present themselves on FRIDAY. The morning Ariel passed away. They are songs that I associate with her and often bring me to my knees.
1. Bruno Mars "Just The Way You Are"
2.  The Lumineers "Ho Hey

I have NO IDEA why these songs continue to come through the radio when there are a million other songs that can wake me up at 6am. 
I awoke to a dream so vivid of Ariel that I was under my sheets shaking I was crying so hard. I couldn't breath. My chest was heavy and weighed on. My muscles were tense and I felt exhausted.

Ariel was sitting on a bed. She sat there in cotton shorts and a tank top. She had her legs crossed in front of her. Ariel looked over at me as I walked toward her. Her long brown hair draped over her shoulders. Her skin was milky and fresh.. Her eyes were as big as saucers. The biggest brown eyes you have ever seen. They were looking at me with love and adoration.  She looked like a angel. Her posture was inviting. She reached out with her arms open bringing me into her. "Aunt Nita, It's OK.. Come here." And again she coaxed me to come to her. "It's OK...Come here Aunt Nita." And she wrapped her arms around me. I layed on her lap like a child as she held me crying. I cryed and I cryed and she just continued to hold me and whispered "It's Ok...."

I believe God showed himself through my dream. He knows my deepest dreams, my heart and my hurts.
And he showed me Ariel...He showed me her love for me. God gave me her..I felt HER, I smelled HER, I heard HER and I saw HER in a amazing way.
I miss her so much and he knows this. HE hears my prayers, my cries and my dreams..
I don't understand very much. But I truly believe that God gave me that dream. He held me tight and told me "It's going to be OK."

Anita

Explaining Training~ When its more than just physical.

Train·ing  

/ˈtrāniNG/

Noun The action of teaching a person or animal a particular skill or type of behavior. The action of undertaking a course of exercise and diet in preparation for a sporting event.

Around and around I went. The Track or The Mothership some call it is pretty awesome. 
As you enter onto the track there is a very large over head clock above you so you can see your time. The walls are decorated tricolored with decals of different runners along the outside wall. The inside of the track is where all the tennis courts are located.
As I went around and around so drifted my mind.
"What does it mean to TRAIN?"
"How is this any different than what I do on a daily basis?
"What is the difference between training and working out?

And so I thought....and I contemplated the differences..and I ran effortlessly as my mind searched for answers.

Many of us work out as a routine. To stay healthy, Active, Fit. Fresh.
Some of us Work out to stay slender or to get into shape.
TRAINING..Has a goal, has a deadline. It is in ADDITION to working out!
TRAINING SAYS "This is going to hurt."
TRAINING SAYS "You are going to have to sacrifice that Chocolate cake, fast food, late night or late morning and MUCH much MORE."
TRAINING SAYS "You have to be disciplined, committed, focused."

But then I got thinking even more....
Around and around I went...praying, seeking answers from God, asking for forgiveness and reminding myself what a mess I am.
And Around I went...
Training...Training much more than my body. Everyday I train my heart, my eyes, my mouth,my ears....
Every day, every hour, being conscious of what I look at, what I listen to, and what I speak about. It is work, it is hard and it hurts. I fall short so very often.
Dear God there are days it hurts soo so bad.
For weeks now it has been more hurtful than it has been in a long long time.
There were so many days I wanted to yell, I wanted to cuss, I wanted to be angry and let the whole world know.
So many days the pain and heartache of losing Ariel and all the chaos that came with it made me just want to throw in the towel. I wanted to quit fighting. I wanted to let it all just go. I wanted to go back to Egypt. Blow up on resentments and bitterness. I wanted to indulge on self pity and discontentment.
But God showed me that training does not mean we have to always train harder...sometimes we have to learn how to train smarter. Sometimes to go forward we have to go backwards a little bit. And it hurts so very very bad.

12 Minutes in the COLD PLUNGE!!

TRAINING SMARTER.
A vital part of training is taking precautions to PREVENT INJURY.

For Running:

• Cold plunge
• Rest
• proper nutrition
• stretching
• Vitamins/Juice Plus for me

 For ME:

• Protecting my heart
• Let Go and Let God
• Give myself some Grace
• Try not to put myself in areas I may get distracted

 Around and around I went...thinking...seeking....purging...
Humbly reminding myself HE is not finished with me yet...And I have a long way to go...
But I have a Great Coach. 
I have a Coach that loves me more than I love myself.
I have a Coach that Believes in me.
I have a Coach that picks me up when I fall.
I have a Coach that trains me with Love and Discipline.
I have a Coach that knows my weaknesses...But supplies my strengths.
I have a Coach who gives me the ultimate Victory in HIM.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
RUNDOWN
Distance: 7miles
Spin Class: 60 minutes

Rough night tonight. Missing Ariel. The songs we shared Or just remind me of her keep coming on the radio or through my Ipod. So much has happened and I don't have her to tell or show.
Yesterday "Trevor" called me. He was a friend of hers. I think we talked for 20 minutes. I Love hearing from those closest to Ariel. It is like speaking to her.
And Monday "MO" her best friend from High school came over for dinner. Like a puzzle we are trying to fit together sharing our best Ariel for one another we have. For a moment we smile, we even laugh but beneath the reflection of laughter lies space that can't be filled with any other piece but hers....

Anita~

Calling All RUNNERS...

WANTABEES, NEWBIES, and RETURNEES!!

"There are plenty of difficult obstacles in your path, Don't allow yourself to become one of them." Ralph Marston

There seems to be a lot of talk in the air: C25K, Training programs, 5ks, Resolutions, Goals....

Whether you are just starting and wanting to know where to start or you have been running a while: there is always something we are wanting to know or get refreshed on. 

I have been running for a while but there is always something new I learn. Often I learn that the things I thought I knew wasn't right in the first place. 

I love my running magazines. I get inspired, encouraged and motivated with each turn of the page. I have noticed my mailbox has not gotten a "Runners World" in a couple weeks. I went to 3 stores to pick one up. NO ONE sells them in the town of HOLLY!! 

Feigning for my reading fix I pulled out one of my old copies. It was like a new read. I know I am a bit forgetful but I seriously didn't remember this one at all.  This issue was a mini gold mine. 

I wanted to share my treasure with you!!

Runners World May 2012

"HEAD TO TOE"

BRAIN

• "Know that your Designed to Run: Humans can run farther than Most animals!"
• "Understand Discomfort: Running can be hard but don't call it pain, says Loftus. "Pain is getting burned by a stove, he says. Some discomfort can lead to improvements in fitness. Whats hard today will be easier tomorrow"
• "Run What You Can: "Any amount of exercise is better than zero," says Jennifer Burningham, a coach in Portland Oregon."
• "Be Flexible: "Don't be rule-bound by a rigid schedule," says Burningham, "instead make a weekly plan that works for you. and if you miss a day, don't freak out, just run the next day."

EYES

• "Take the long view: Face it: "Your 40 year old body won't respond like it did in your 20's, "says Burningham. If your coming back from a layoff, you can regain your form-in time. Push too hard and you risk injury."
• "Look ahead: "Get your torso to relax by focusing your gaze on the horizon," says Hand. Raising your eyes naturally straightens your posture making you run taller and engaging stability muscles from your core to your hips."

ARMS

• "Swing It: To increase your pace, speed up your arm swing. "Set your cadence with your arms-slowing down or speeding up the tempo like a metronome-and your legs will follow their lead."
• "Keep Them Bent: Relax shoulders and arms by keeping hands at waist level, not pumping around your chest, says Hand. Bend arms at a 90-degree angle, swing them straight forward and backward, and relax hands."

SHOULDERS

• "Rub Shoulders: There's nothing like hanging out with other runners, make plans to run together and it'll be harder to choose the sofa over your running shoes."

EARS

• "Listen Up: According to a 2007 study in the journal of Sport & Exercise Psychology, listening to music during low and moderate exercise diverts your attention from fatigue. Put your faves at the end of your play list to finish your run on a high note.

STOMACH

• "Eat to Win: "Will power is sustained by your energy supply" say Baumeister. Nutritious food sustains muscles and determines , "Sugar provides a quick boost," he says. "Protein works over a longer period of time." 
• "Beat the Growl "Every four hours, eat a meal of about 500 to 700 calories to maintain energy levels, says Nancy Clark, a registered dietitian in Boston. "If you stay fueled all day you won't be tempted to overeat at dinner."

TORSO

• "Stay Centered: Newbies tend to lean too far forward and take long strides that cause each footfall to act like a brake against the body's momentum, Run tall, look up, shorten your stride, and your center of gravity. This saves energy and reduces the impact forces on knees."

GLUTES

• "Beef up your Butt: The weakest muscle in a beginners body are typically the stride-driving gluteus duo  of the maximus and medias (Blame your office chair). says Hand. Strengthen them with these moves:"
• "Walking Lunges"
• "The Clam"

HAMSTRINGS

• "Stay Flexible: Your hams help flex the knee, absorb impact, and lift your feet."

LOWER LEG

• "Build Strength: Shinsplints are caused by the overuse of the tibialis and soleus muscles in the lower leg. Avoid them by building you run time slowly, running on soft surfaces, and doing two daily exercises."

QUADS

• "Stretch Em Out: Your quads are the largest and strongest muscle group in your body because they control its heaviest bone-the femur. Stretch to relax them after a run."

KNEES

• "Take it Easy: Connective tissue like ligaments and tendons takes longer than muscles to adapt to the rigors of running. Increase weekly run time b just 10 percent a week to week to give your knees a chance to catch up to your muscles."

FEET

• "Visit a Retailer: A Skilled, running-shoe salesperson will guide your selection after asking about your running habits- how much you plan to run, the surface you'll run on, your injury history-and evaluating your pronation ( the way your foot rolls after it impacts the ground)."
• "Get Measured: " A properly fitted shoe should leave a thumbs width of space between the nose of the shoe and your toes to accommodate foot swelling."

_____________________________________________________________________________________

The Rundown:
Distance: 6 mile
Pace: 1st 5 miles TM at 7:45 1 mile cool down on track
Time: 38:
Comments: Cold Plunge was drained.

Some great little nuggets in there. Hope you were able to find a little something. If not what would you like to know??

Anita