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?

• UNDER THE DOME
• ZOMBIE APOCALYPSE
• 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!

RUNDOWN
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???

Anita

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.

Add caption

Anita

"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
ITB
________________________(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
3. PRAYER. FAITH.
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.


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

ANITA~

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.... 

Anita

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!

Anita

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.

 

Rundown:

Distance: 16:02

Pace:10:14

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

 

 

 

Anita

 

 

 

 

 

 

 

 

 

 



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.
WHAT GOES AROUND COMES AROUND..
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.

RUNDOWN:
Distance: 16.23
Pace:10:02
Time:2:23
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.

Anita