6:39 PM Tornado Warning in this area til 7:15 PM EDT. Take shelter now....NWS

I wasn't sure I was going to make it before the storm tonight, but I headed out to the park after work anyway.  I had stayed late tonight and was already concerned about the pups being inside for so long , but I knew it was going to be a shorter run.  The plan tonight, speed training:  a one mile run, walk a couple of minutes, two half mile runs with walk breaks between, then two to four quarter mile runs to really push it, of course with recovery walks between each of these as well.

I got to the park, peeled off my work clothes which I had worn over my running clothes all day, and headed out.  Only a few of the die-hards were still left at the park by the time I arrived.  One by one, most of them were leaving as well.  They had probably gotten there earlier and were heading home for dinner.

I started with a fast walk, then shifted into my run.  I started out a bit too overzealous, but my goal tonight was to pull a twelve minute mile pace on at least one of the quarter mile runs.  I had wanted to do the mile more as a warm up and build speed with each interval.  I was feeling really heavy and strained tonight and started out too fast, so I thought I would shoot for the half miles instead now.  After I raced along for a bit, I felt the strain and bumped it down to quarter mile intervals.  I felt like I could push it more that way and might survive the strain as well.

I hit the first quarter mile, walked a bit, then decided it was looking rather dark out now and I wasn't seeing very many people.  I'll get one more quarter in, then call it quits for tonight.  Turning around, I headed back in the direction of the car.  I pushed myself for the next quarter, really wanting that twelve minute pace.  I hit another quarter, then headed to get a drink of water.

As I was walking back to the car, a nice cooling rain began.  Once I got in the car it really started pouring.  And there was plenty of thunder now too.  By the time I pulled in my drive it was coming down in torrents.  I decided I would head through the front door, grab the umbrella, then cut through the garage to get the mail and unload the car.  I got inside and let the dogs out before doing anything else.  My little guy hadn't quite made it, but that was okay, I knew he had done his very best.  The rain eased back for a few minutes while I got everything unloaded and the dogs took care of their business, then we all came inside and the storm really hit.  (Thank you for waiting until we all got inside.)

After getting everything put away and settled in, I picked up my phone and saw I had an emergency weather warning.  Tornado warning sent at 6:39PM, expired at 7:15PM, read at 7:23PM.  I was pretty relieved we were all okay and I had missed that!

Coolest part tonight, even though my original plans had been slightly altered, I did hit my 12 minute pace!  On both quarters!!

HAPPY RUNNING FOLKS!!!!!

An interesting post run hankerin'

In keeping with my plan, I went out to do several reps of twelve minute runs today.  Since all three races I have registered for involve hills, two of which are in my very near future, I decided to run one of the hillier routes that are also mostly in open sun today.

I got a slow and easy start to my day.  I was feeling a little bit achy all over from my unique sleeping patterns, so didn't jump right out of bed and hit the road running this morning.  I am long overdo for a new mattress and finally decided to go for it.  I had already picked out my dream mattress a number of years ago and began digging around for it online this morning.  Once I had found it, I was now more certain than ever I was going to make this an immediate priority!  I looked it up to research all the details and was extremely disappointed to find it contained both wool and silk.  In addition to them not being on a vegan venue, neither are on my personal choice list.  I started searching for options and found a really cool organic and vegan mattress, but I don't have any way of trying it out first.  I put that on the back burner and decided to do a live customer service chat with the store that had my original mattress.  Are there any items comparable?  Are there any that don't contain animal products?  We found a fairly nice option but again, nothing nearby where I can test it out.  The search continues and I'm sure I'll post all about it once it unfolds.  In the meanwhile, back to today!

As I said, moving slow, feeling achy and training on hot, sunny hills was planned for today.  As with my previous runs, I was feeling pretty great on the level stretches, especially when I hit a patch of shade.  I made sure to savor those rare moments, to really live in that moment.  But these breaks were few and far between today.  The level stretches good, the downhill stretches better, downhill and shade....GREAT!  But then there were the challenging hills and open sun.  I tightened my stride, I slowed my pace and on I plodded.  There were times that I knew if I hadn't experienced this before, known I could do it, that I might have given up in the past, but I did know better and I did not give up.

It is truly tough timing a run to know when you can really exert some of your best energy.  I don't like to start out with too much too soon, which I have done in the past, because this doesn't leave much for the rest of the run.  If you take it too slow and easy, you don't grow or challenge yourself as you would like.  I try to have a regular steady 'go to' pace throughout, but when I hit some easier stretches, I pull out a little more.  As I approach the more challenging sections, I tighten the stride and ease back on the pace.  Today, I had it planned out that majority of the last run interval would be on hills.  Ending a race on a hill is a tough one, especially if you use up all your good stuff early on, you simply run out of steam.  Both of the races I have this month have hills throughout and end on hills, I knew I needed to build up some endurance for that.  If I could pull this off, I knew the very last two minutes or so would be downhill and level.

That last two minutes was my dangling carrot.  It kept me going even when I was feeling spent.  And there it was, just around the next turn and I would be close to heading down that hill.  Ahhhh!  I made it, here it is!  Here's the good stuff!!  Weeeeeeee!!! And there's the water fountain!!  You're almost there....MADE IT!  I'm not sure fresh cool water ever tasted so wonderful!!

I walked back up the hill, to my car and headed home.  Boy was I hungry!!  I knew I wanted something specific, but couldn't put my finger on it.  Something peanut butter...that's it!  And here it is, my interesting post run hankerin'.  I am currently gobbling up every single bite!

A classic: Peanut butter and pickles

HAPPY RUNNING!!  AND HAPPY POST RUN GOODIES!!

a hard sell is a HUGE turn off!

I don't know about the rest of you, but I find that the pushier a person is, the harder the sell, the less I hear the content and the more I hear myself formulating my path of resistance.  It may even have been something I could have originally gotten on board with.  I choose to have an open mind about a lot of things, but once someone deems they are better than everyone else and their way is the only way, I instantly go into my ear covering, 'lalalalalalalala', 'I can't hear youuuuu' mode.

My primary choices for sustenance are plant based, as are the majority of choices I make as to the type of clothing I wear, furniture I purchase, cleaning products I use, etc.  I try to replace existing products with cruelty free items.  I would use the term 'vegan', however, I am learning a lot about the term and the depth to which some people will go to defend their 'titles'.

Don't get me wrong, there are many many awesome folks that are vegan and even the extremists are necessary for diving into the trenches, getting messy and getting actively involved.  I don't always agree with their methods, but usually do agree with their reasons and a lot of important changes are enacted because of them.  Sadly, however, lately I have begun to see so much hatred and bashing going on in the Facebook groups and pages.  I have recently unjoined several because of the bullying.  Someone sincerely trying to learn and ask for help gets raked over the coals and chastised for not meeting the bullies' expectations of perfection.  Super disgusting and I am the first one to applaud the people for even trying.  Why would you want to attack someone for trying when you could be educating the ones with no knowledge, or getting dirty in the trenches and fighting against the abuse and torture of the truly hate filled money grubbers etc?

I don't respect this any more than I do someone trying to shove their personal religious beliefs down my throat touting how they are right and everyone else is wrong and all are going to go to hell.  Nor do I appreciate someone telling me how to exercise, eat, lead my life in general, and that their way is the only way and everyone else's is wrong.  They actually believe everyone must do it their way!

Ridiculous people!  We are each on our own journey and it is important for us to find our own way. It is also important to help others along their journey.  I said 'help', not bully, not boss, not judge, but sincerely help.  Set a good example by the way you live your life.  If someone asks for your opinion, give it, but you don't have to judge someone else to do so.  As far as I know, no one came into this world with all the hate and judgement for others, nor did they have all the 'answers' they are currently wielding.

I frequently see someone living their life one way, making excuses, judging others, posting horrible things on Facebook pages and then months go by and they have made changes that would be a 100% contradiction of the things they were previously doing or using for excuses.  They have learned something and made appropriate changes to improve their lives.  Good for them, but, then they turn around and toss down the gauntlet to everyone not doing like they are now.  Now wait, what about all the things you did for years prior to this point?  Are you the only one that gets to learn, everyone else has to come ready made and in total agreement with everything you say and do??

Do the very best that you know you can do, I did NOT say be perfect!  What is that anyway?  You are not here to meet someone else's ideals.  You are here to be the best version of yourself you can be, can learn to be, can become.

And if you need help, ask for it, it's okay.  It really is.  But make sure you are getting the type of help you are seeking and not being bullied into someone else's idea of the way you should be doing things and the way they want you to live your life.

I think, do as little harm as you can in this world, try to make small improvements when you can, where you can, be generous with your random acts of kindness, be proud that you are able to do small acts of kindness, they may mean more than you realize.  And by all means do as little harm as you can to yourself!!  That's right!  You wouldn't let someone treat your best friend, loved one or even your pet the way you treat yourself, so stop doing that!

Ignore their hard sell and continue on your merry way, gently influencing others by your kind and generous actions, or your healthy choices.  YOUR choices, what is working for you now, but continue learning, growing and sharing.  If something doesn't feel right, you're going to know it and then perhaps it is time for some introspection.

Now, go out there and continue being the best version of you 
you can be!

GRADUATION DAY BABYYYYYYY!

I had prior commitments for this morning which would have prevented a training run.  This was why I had originally planned on running week 7-2 Friday evening and then completing week 8 on Sunday morning.  I really wanted to do my Saturday morning run, so made a few changes.  I canceled the original plans, took last night off and headed out for my graduation run this morning, Week 8!!  A full half hour run at the same steady pace I had been training at all along.

As I headed out, it was a perfect 66 degrees, overcast and there was a nice steady mist coming down.  My dream running weather!!  I was so happy I changed my plans.  This gave me an extra rest day, gave me back my Saturday morning run and the weather.....the weather sure beat running in the direct sun on a humid 80 something degree evening after working all day.  I was so looking forward to this!

Todd put together a really fun program for week 8 and I was really looking forward to it.  Just in case you are following along with his program, I won't tell you what it is, I'll let you look forward to it as well.  I headed out for my warm up walk, then started my run.  On and on I ran, Todd ticking off the time periodically and offering words of support.  I had a different plan in mind when I started this morning and knew as I hit the halfway point, there was no way I was going to want to stop at thirty minutes.

Past the halfway point now and I felt great!  I'll let you in on a little secret, intervals are a lot harder than running steady and continuously.  Once your endurance has been built up, it is a whole lot easier to continue running than to stop and restart.  The intervals get you and your heart rate nice and strong for your long runs.  They are really important to keep incorporated in your routine training as well, regardless of how comfortable you are with a distance.

The minutes were ticking down quickly and here it was, the thirty minute finish.  There was no way I wanted to stop!!  I felt amazing!  I quickly reset the program back fifteen minutes and continued running,  I was averaging about a fifteen minute mile.  I knew I wanted to go the full 5k, (3.1 miles).

I was feeling so good!  It had been years, truly, since I had been able to run like this without some type of injury recurring.  I would keep trying to retrain and would get the occasional great run, but nothing consistent and strong like it has been this time.  I had been dealing with the plantar fasciitis since March of 2013, first the left foot for a year, then the right foot.  I was so happy to be able to be running again, I felt a surge of joy and tears welling inside.

With a little less than a half a mile to go, all of a sudden I began feeling drained and wondered if I was going to continue struggling, when it dawned on me where I was.  It pays to really know your running environment well and I knew just about every inch of this park inside and out, trails and road.  I realized I had hit the point where the road began a gradual incline and if I could get through this, I would have a little stretch of level ground before the next incline.  Setting my mind, I was now targeting that level stretch.  Tightening steps a bit to compensate for easing back on the pace some, I continued up until I felt the change.  Oh yeah!  It was definitely the incline that had taken its toll on me.  Now on level ground, I felt strong again.

I took this opportunity to take advantage of the flat stretch after looking at my Garmin and seeing how close I was to my mark.  Seeing exactly how far I needed to go to complete the 3.1 miles and the time on the clock, I decided I wanted to finish in under fifty minutes.   I made those legs go!  Even as I felt the next incline start, I kept pumping.  And THERE IT IS!  Stop clock!

I didn't take this photo until I got home

Graduation day!  This morning I signed up for another race a week before the one for which I had already registered.  This one will be on September 20th, (my birthday), and I am really looking forward to it!  I can't think of a better gift to give myself.

Going forward with training, my plan is to keep Saturday mornings for my long runs (or races), Mondays for my long interval repeats and then pull at least one weekday evening to focus on speed training.

Good luck with your training!!  HAPPY RUNNING!!!!!

*Note:  If you have questions about how to get started or running in general, please continue to personal message me on my Facebook page:  Lori-Light A Better Version of Me.  I will do my best to answer your questions, or refer you to someone who can get you headed in the right direction.  Or you may post on this blog, or my Facebook page, there may be others that are able to contribute.  They may even have the same questions!

Week 7 was on the books for tonight...

Have I ever mentioned that I have done a complete 180 from being the epitome of a night owl to quite the morning person.  Our 'nights out' would begin anywhere between 9 p.m. to 11 p.m.  We would start getting ready and partying at home (less expensive that way) and then would head out to the clubs for a full night (and morning) of dancing.  Getting to bed before 4:00 in the morning was an insult and meant things must have been slow that night.  Yes, weeknights, weekends, it didn't matter.  The only difference being that on the weeknights, I would wake up feeling terrible after about thirty minutes of sleep knowing I had a full day of work ahead of me, and on the weekends, I could lounge around until after noon!  It is quite the opposite now!

I wake up chomping at the bit, all kinds of agitated because it's still dark outside at 5:00 a.m.  I want to get out and going!  Of course I do peter out quite a bit earlier as well, I mean I seriously start rounding all the critters up and getting them settled into their bedtime routines by 8:30 in the evening on weeknights, and I am generally horizontal by 9:00 even if not asleep.  But, I love my mornings and my morning walks.  I especially love those morning runs!

I said morning runs.  I am not, nor have I ever been a big fan of evening runs, even though my first year of running I did complete the Tuesday Night Trail Race series.  But running in the evening, especially after working all day is just not particularly something I generally relish...as a rule.  However, I am always (well, occasionally) open to change as evidenced above by the extreme change in my bedtime, and it seems lately I have been not only getting my runs done in the evenings, but actually relishing them!  I look forward to running after work.  I can't wait to get out there and burn off the day.  It is physically more challenging for me because my stomach is usually fuller and I feel heavy, I'm worn out (all the more reason to get out there), and it can be pretty hot in the evenings in Summer.

All of that applied tonight as I geared up to pump out Week 7.  Week 7 is a repeat of Week 6, but it adds an additional longer running interval.  I was pretty sure I would need to bump it back to at least one more rep of 6, but wanted to stick to my plan, so I headed for the open, hilly, hot and gnat infested roads.  I thought to myself it might be okay if I wasn't able to make it, then I would share that information and prove there is no shame in repeating or moving backward if necessary.  I'm not going to lie, as I was going up the hills in the first interval, I was pretty sure I wasn't going to make it, but every time it leveled out a little, I realized it truly was just the hills.  I was doing fine when I wasn't climbing.

I welcomed the walk break after the first interval tonight, and it blew past way too quickly and before I knew what hit me I was on my second run interval.  I felt a nagging burning sensation running up through my right lower calf and recognized that feeling.  I had really pushed myself with some speed training right before a half marathon my first year of training and strained the muscle to the point of having to walk almost the full second half of that race.  It is important to learn from past mistakes, so taking heed, I eased back on the pace some.  Plodding along uphill it felt like I was running in place at times, but I was making progress, albeit it, very slow.  I took tighter strides and tried to keep the pace steady.  I was doing alright after that, but I could feel it wearing on me.  And boy was it hot in this sun!

Walk break!  And it was time for the third and last interval.  As Todd ticked off the two minute times, I smiled, I wasn't going to stop, I was going to do this thing!  I had timed it so I could finish my run in the trails.  My shady, cool and spongy reward for enduring the pavement and heat.  I cut through open picnic areas with lots of dips and tree roots, walnuts and all sorts of things for a runner to trip over, so I took it very cautiously watching every step.  Up over the railroad ties into some bouncy sort of playground  mulch, up and out and onto the cut through path, rows of neatly spaced tree branches trying to prevent foot traffic, (but I was so close to my trail....).  I did a sideways step step rhythm, and smiled to myself thinking how it reminded me of those boot camp obstacle training courses I had seen on TV, and after that.....I WAS ON MY TRAILS!!  It was great and I did feel strong.  I knew I had this.  I wasn't feeling strained any longer.  I had stuck to the plan and I had completed Week 7!!  WHOO-HOO!  I was so proud of myself (and it is okay to feel that way), and I felt so much better than I normally would have if I had just gone home after work.

Tonight, here is my post run goodie.  Ice cold and delicious.  I'm so excited about my first race now.  I can see that carrot dangling in front of me and I can't wait to get out there.  Next training run will be Week 7.2 and for my weekend treat the final training run, Week 8!  And then the fun really begins!

As I write this blog entry, I am enjoying my cold treat, the furballs are
outside rough housing with each other, and a load of laundry is winding down

I hope all of you are sticking with your runs.  If you're not running yet, but are reading these blog entries and are interested (or even just a little bit curious) about the running program I'm using, I did verify that the program is still narrated and has the same Facebook admin as the creator, Todd Lange.  I have included a link to the 5k101 training program under my entertainment section, and will also include links below this blog.

This is a free training program and I highly recommend it.  I used this program when I first started training in 2011.  I was 50 years old, over 200 pounds and was a very beginning runner.  Before I first began training, I had gotten so heavy, it was extremely painful for me to walk a quarter to half a mile.  My lower back would just scream in pain.  As I walked more and lost weight, the running became easier.  But that first training week, believe me, it was a battle, and I did repeats when I needed to.

My very first race, I weighed in at 217 lbs.  That same year I went on to complete a couple of 5k races, several 5k evening trail race runs (brutal things they were!), a couple of half marathons, and a Sprint Triathlon, oh yeah, I completed a Warrior Dash in the mud too, what a blast!  So please give it a shot, I know you won't be sorry!!  

HAPPY TRAINING!!  HAPPY RUNNING!!

Facebook page link:  https://www.facebook.com/5K101

To download the free 5k101 app:  http://myrunningmate.com/5k101/

a part of us

Today's plan, and my next running day for that matter, was to get out and go for Week 5 again.  Two more reps and I could go on to Week 6, at which time, the plan was going to shift a bit.  I wanted to try 6, 7 & 7-2 in one week with a day of rest between each run.

But I felt so strong after my last run, I decided to bump it up to Week 6 this morning to see where I was at in my endurance and strength.  Again, I decided to head for the open roads to have a few shots at some fairly level stretches.  The sun was out in full force and I started on the hills, but it was okay.  I was doing fine.

Todd, creator and narrator of the training runs, tics off every two minutes as you go until you get to the last two, then he gives you one minute markings.  I couldn't believe how quickly the minutes were going by.  Before I knew it the first interval was over and I was walking.  The sun was a tad relentless at times, but thankfully, the clouds offered a nice reprieve and I was lucky enough to do the second interval with overcast skies and the occasional cool breeze.  I felt super!

As soon as it began, it was over it seemed.  Because of the longer intervals, there were only two reps today.  What a disappointment.  I was often quite disappointed when a run was finished and a little sad as well.  I think perhaps this is why I, and so many others like me, continue to strive for longer and longer runs.  We want to push ourselves, challenge ourselves to see just what we really can do.  It becomes so much a part of us, we don't want it to be over.

I really didn't want to be done, but I wanted to train smart.  I wouldn't be skipping ahead in the training runs if I didn't already have previous training.  And if I need to, I'm not too proud to skip back and repeat.  I believe the three reps of 4-2 really helped rebuild my endurance at exactly the right point.

I'm going to shoot for 7 and 7-2 this week and hope to graduate to the final and full training run, Week 8, this weekend.

I hope you're all doing well.  Remember, never compare, keep getting out there, and most of all ENJOY YOURSELVES!!

Post run goodies.  100% vegan.  Topped with Punk Rawk Nut Cheese.  This stuff is amazing!
Here is a link for those interested:  http://www.punkrawklabs.net/cheeses.html

HAPPY RUNNING!!

NEVER stop amazing yourself!!

Primarily, I had been concentrating my training runs on the weekends, but a couple times last week I loaded up a bag with my running gear, changed after work and headed straight for my favorite trails.  I was able to get in three training runs of Week 4-2!

I had decided to move on to Week 5 on Sunday in order to give myself a little bit of a break.  However, while I was trying to occupy myself this morning, again I found myself unable to shush that persistent voice inside of me screaming to get out there.  I think you know what happens next. ;)

And off I went, sporting a full five pounds less gravity to boot!!  Yes, my body loves this thing I do called 'running' and responds to it in kind.  I parked in one of my usual places thinking I would head to one of my regular training trails, but knowing this was a new week with longer intervals, I decided to head out to where I knew I would get some flat stretches mixed in with the inclines.  But, this run would be on the roads and not on the spongy trails.

Fortunately, there was a nice overcast and I wouldn't be dealing with the intense sun beating down while out on the open roads, but I did have some concerns this morning.  First, I didn't want to do any damage to either of my feet and stir up the plantar fasciitis again, second I was even concerned about being able to complete the time for these run intervals.  Lest you think it is always rose colored glasses and Pollyanna over here, I will add that I have been dealing with unpredictable bouts of vertigo and a messed up rotator cuff caused by the jacked up way I sleep.

So, here I was heading out for a paved run, unsure if I could really do this, feeling nervous, and I had to start with some steep hills on this run just to get to the good stuff! I often get nervous before I run, even though I preach NOT to beat yourself up, just do the best you can and all that.  But, there was no denying the feeling I had in the pit of my stomach this morning.  I really wanted to be able to do this so much!  I nipped that in the bud with some serious self speak, and mostly by just doing it!

And here I was, doing it.  Running up the big hills and doing just fine.  I might just be able to pull this off.  Continuing on, I did the occasional spot check and everything was going along nicely.  I was heading toward the 'good stuff' feeling great and the first interval was nearing completion when the ground started spinning, more of a side to side type of deal, but regardless it was not normal.  I moved as close to the edge of the road as I could so if I needed to go down, I could dive into the nice soft grass.  And, I made it!  Done with the first interval.  As I was walking the dizziness dissipated fairly quickly.  There was a two minute walk break and I was off again.

As I began my second interval, nice cooling drops of rain started coming down.  A big smile appeared as I enjoyed the refreshing drops.  Heading up another incline, I noticed I wasn't feeling tired, or strained.  I felt good, I mean I felt really good!  There were a few times out on the 4-2 training run that I felt seriously spent, I kept going, but I did struggle at some points.  Not this time.  I was truly amazed.  I did a spot check from top to toe.  Everything was fine.  Nothing hurt, nothing was strained, breathing was strong, legs strong.  Aside from the occasional nuisance of my rotator cuff, everything was great!  How about that?

I finished the second interval and had a little dizziness when I switched to the walk, but nothing terribly distracting.  And it was time for the third and last run interval.  I had timed it just right.  Most of the third interval would be uphill.  Not exactly what I had planned on doing, but none the less, I powered through.  To prevent my lower back from tightening up, I would routinely tighten my stomach muscles and lean my upper body forward as I ran.  This works like a charm.  It is easy to forget to support your back.  Strong stomach muscles are your best defense.

When I completed my run, I headed into the trails for the cool down walk and enjoyed a couple of good oldies on my IPod.  The sun just then decided to put in an appearance and the trails were beautiful with dappled sunlight.  I took the earbuds out and enjoyed the sounds of nature.  All the while amazed at the strength I felt during and after this run today.  It felt really good to feel so strong.  It felt great to feel so good!  Best of all, it is wonderful to still be able to surprise myself!

Leftover kabob fixin's

Tossed into a wok with some little extras and YUM!  Post run quick fix

.

HAPPY RUNNING!!  NEVER STOP AMAZING YOURSELF!!

Week 4.2 - A good decision

I couldn't wait!  I just had to get out into the woods and on those trails again today.  We have had a lot of rain and I knew the spongy damp earth would feel wonderful on my feet.

I did decide to do the Week 4.2 training to transition into Week 5 and it went so well, I plan to do the same thing between Weeks 7 and 8, opting for the Week 7.2 training.  I highly recommend this option for anyone who feels a new week is too much too soon, take it down a notch and be proud!  Keep going!  You know you've got this!

The trails did not disappoint.  In fact, apparently quite a few people had the same idea and were out enjoying them as well.  I call the woods my church, my sanctuary.  It is a place I can regroup, find peace and stillness and so much beauty.  It was good to see so many others felt the same.

No photos of my pre-run meal, but I decided to keep it light and easy.  I tossed raw and organic ingredients into the NutriBullet: banana, almond milk, yacon syrup, maca powder and B12.  Fast, delicious and a nice light meal for a pre-run.

I hope you are all enjoying your runs, I know I am!

Post-run 

HAPPY RUNNING!!

2nd run of week 4

In case there are some of you just beginning your adventures in running, I'm posting more frequent posts to help you know you're not in it alone.  You may be struggling, it may not even be something you like or think you're going to like.  If you absolutely detest running, or perhaps have some true physical issues that could impede your continuing for healthy runs, it may not be the best option for you.  But, if on the other hand, it is something you really want to do, really enjoy or think you're going to enjoy, go for it!

Some runs will be a struggle, some days you may not be feeling it at all, it could really be a challenge and you need to stop.  That's okay.  Stop.  But if you are one of the ones that really want to do this, just make sure to start again on your next running day.  Don't give up, never compare yourself to someone else or even yourself if you did a mile last week and today, you're having trouble completing a tenth of a mile at a jog.  Some days are just going to be like that.  Take a break, rest a day or two (or more), then get back out there and start a little slower or decrease your distance.  It's okay, really it is.

I feel awesome after a run!  Some parts may be more difficult than others, but when I'm done, I feel so amazing and I've completed another goal, that all I can remember, (or perhaps choose to remember), are the great aspects of that run.

Today was the second day of my week four training, I feel like I'm ready to move forward to another level, but week five is a bit of a jump.  Fortunately, Todd Lange (creator of the 5K101), has also created a week called 4.2, which is an increase, but not quite the jump that week five will be.  I think this will be my next goal for at least one or two running days before moving to week five. I'm really looking forward to it.  I'll let you know how it goes!

HAPPY RUNNING TO YOU!!

Today's post run treat.  Raw, vegan and organic:
Red cabbage slaw on a bed of baby kale, veggie roll-ups, blackberries and pluots.  And lots of water!

Moving forward

Yesterday I completed the second day of Week 3 in the rain.  It was a blast!  I absolutely adore running in the rain, a nice rain with no thunder and lightening.  I even convinced a friend of mine to bring her dog out to the woods and walk the trails while I was out on my run, we could meet up when I was finished.  They both had a good time too.

Afterward I felt so strong, both inside and out, I was sure I could skip ahead again to Week 4 on Monday.  I only do this with the complete understanding that at any time if I feel I have misjudged, moved forward too fast and need to take a step back I won't hesitate to do so. There is no shame in repeating weeks and I have done so in the past until I knew I was truly ready to move forward.

After thinking all last night that I wanted to run again today instead of waiting until Monday, I decided I would gauge how I felt in the morning and go from there.  I woke up raring to go.  I tried to complete other tasks first, but had no ability to focus and could only think about getting out to the trails and running again. So putting everything aside, I headed over to the park.

Once there, I did have a moment of hesitation, a flicker of wonder, 'was I ready?'.  There was only one way to find out.  I gently reminded myself I don't have to do this, I get to do this and off I started.

The first interval went well, there was a much shorter time to recover between intervals on Week 4, but I blew through it pretty well and was able to keep the breathing under control.  During the second and third intervals, my body reminded me it was not accustomed to running with so much extra gravity, so I eased back on the pace just a tad and that seemed to do the trick.  By the fourth and fifth intervals, I knew I had this.  Everything after that third 'hump' interval was just gravy.  I was thoroughly enjoying the woods, the damp spongy trails, the upcoming twists and curves, the hills up and especially down, it was all so awesome!

All of a sudden it seemed it was over just as quickly as it began.  I was done, it was time for the cool down walk.  I was walking along and looking at the trails, the curves, the hills, all the things I loved and every fiber of my being was screaming out to me, 'we want to run!'.  I could picture little cells in my body shaking their tiny fists at me in rebellion.  The next thing I knew I was running again.  I didn't pay attention to how far or fast, it was a short burst, but I ran until my lungs told me to take a break.  There!  That felt better.  It seemed to quiet the inner voices and I was able to complete my walk in peace.

Until next time.  Happy running!

Week 4 post run meal - Vegan nut burger and fresh organic raspberries

Note:  If you're just beginning running I would recommend sticking to the program, completing each week at least three times with at least one day of rest in between before moving forward to the next training week.

Week 3

Good morning!  I have completed two days of the Week 2 training program, but decided to go ahead and switch up to Week 3 this morning.  If I don't continue to feel strong, or if I feel I am moving too fast, I will move back and repeat Week 2.  However, after completing Week 3 this morning I am convinced it was the right move and am eager to continue.

This morning, since it was going to be for short bursts only, I wasn't too concerned about getting extra calories beforehand.  I certainly do not like to run or walk with a heavy stomach.  So I ate most of a banana and had something to drink and off I went.

It was a really good training session and I stuck to the grass and gravel next to the paved trail on the greenway.  I have been trying to get a photograph of the beautiful Kingfisher that likes to hang out by the ponds, but haven't had much luck.  This morning, of course, since I did not have my camera, he was kind enough to pose for me three times!  He finally took off during my third time around the inner loop.  I believe he decided he'd had enough fun tormenting me for one morning :)

Since I don't have a photo of the Kingfisher to share, I thought I would share my post-run meal.  I have been vegetarian, (primarily vegan), since before the start of 2014 and would like to add that I haven't been sick once since getting back on this path.  I don't like to eat too many processed and packaged, ready made vegan foods, but it is nice to have them handy occasionally and they are pretty tasty too!

Organic grapes, vegan: sausage, cheese, mayo, spicy brown mustard - YUM!

Approaching week 2

Yesterday morning I went out for the last training day of my first week back.  I completed my first week of run intervals feeling strong and confident, happy and free.

I completed my first week of running with a 'strong gravity' of 229.5 pounds! I completed a week of running at 229.5 pounds at the young age of 53.  I ran a full week of training at 229.5 pounds, age 53 and am newly menopausal.  I ran a week at 229.5 pounds, 53 years of age, menopausal and with healing plantar fasciitis bilaterally.

I ran, I'm 229.5 pounds.
I ran, I'm 53 years young.
I ran, I am menopausal.
I ran, I have healing injuries.
I ran, I work full time.
I ran, I take care of a household inside.
I ran, I take care of a household outside
I ran, I have five rescue animals.
I ran, I RUN!!

If I didn't run, I would be tired!

I am looking forward to my first training run of week two tomorrow!

I hope if you are having doubts, that you find some inspiration in this and know that YOU CAN DO THIS TOO!

Free to fly

It has been more than four months since my last run.  Four very long months.  It was the only race I never finished and the race I finally finished to redeem myself.  After which I had grounded myself from running until a goal date of the first Saturday in August.

I began working through the plantar fasciitis that was now plaguing my right foot.  After having dealt with the same issue in my left foot for a full year, I decided not to make the same mistakes.  And so started the rolling, the stretching, the foot curling, walking, resting, (I skipped the icing), elevating, massaging and on and on it went for the next four months.

As the first Saturday in August starting creeping up closer and closer, very slowly, I started getting excited to get out onto the trails again.  It was time to shoe shop!!  I had picked up several pair of zero drop and minimal trail running shoes and tried them on walks a few times to see how my body responded.  One pair was even a 'barefoot' trail shoe.  My body and my feet especially loved them!!  I wasn't sure how the feet would react with my 'extra gravity' and the minimal cushion, but I wanted to run in those darn trail shoes.

I tried the third new pair out yesterday.  AMAZING!!  Apparently, these low to zero drop shoes are exactly what my body needed to distribute the gravity more evenly.  I felt so wonderful by the end of the day, I simply could not wait one more week and decided to make this morning my first training run after the four month hiatus.

My new awesome feel great trail running shoes!

I woke up and it was dark, very dark.  But it wasn't dark because it was too early, there was a thunderstorm coming in just west of me.  Could I make it?  I would get all the fur critters taken care of and head out right away.  Grabbing a banana and a drink, I thought to myself, I could eat breakfast when I was done.  I finished getting ready, laced the new shoes and threw on the race shirt from my last race as a rebellious statement.  I headed out to the car, there were a few sprinkles but that's okay.  I love running in the rain.

I entered the park and by the time I was at the trail head, it was almost black out, thunder and lightening decided to show themselves and it was pouring.  It was as if someone took a couple of clouds over me, cracked them like eggs and opened them up to drop torrents of rain directly over me.

Nope, not waiting until next week.  Nope, not waiting until later today.  I had on my new super awesome fantastic trail shoes and I felt good!  I am going to sit here for a few minutes and see what happens.  I finished my banana and drink and waited.  After a bit the rain looked like it was slowing, it was getting a little lighter and I thought I had my window.  That was until a big flash of lightening overhead changed my mind.  Just a few more minutes, is it passing?  I'm hearing the thunder a little further east.  Could it be?  Yes!  Here is my window.  I don't mind the rain.  Let's go!

Popping in my earbuds, off we went, my trusty little interval training guide and I.  Warm up walk first.  Lots and lots of flooded trails.  You might think you could avoid the pools of water and mud somewhat by stepping gingerly around them or even finding the best spots to wade through, but really, where is the fun in that?  Even still, I did start out that way.  Here comes the first run interval.  Running, body check.  How are the legs?  Strong.  Breathing?  Not too bad.  Upper body?  Good.  Hips?  Strong.  How are these feet taking the gravity?  Wonderfully!!  The new shoes are doing the trick!  This feels good.  I am enjoying this, really enjoying this.

Time for the second walk break and I'm so happy inside I feel I could just burst, can't wait for the next run and here it is!  With a huge smile spreading across my face, I begin aiming for the biggest and deepest puddles.  Pounce!  Stomp!  Splash!  I was laughing and enjoying this second run so much!  And I felt good and strong!  In fact, I felt great and strong for the entire training run!

A rare breed the runner, there were many of us out there in the storm this morning.  Apparently, I am not alone in my love of rain running.  It was nice to see so many smiling faces.

Heading out of the park, the sky lightened and the clouds began to clear.  As I rounded a turn, I saw a big red-orange box turtle in the middle of the road holding his head straight up and all the way out.  I'm guessing to get away from all the water.  I stopped in the middle of the road and as I approached him, he tucked his head back.  Picking him up, I located a spot off the road that was a little higher and clear of the water and gently relocated him.

He was quite a bit redder than the photo shows, quite beautiful.

I hopped back into my car and headed home.  As the sun burst out from behind the clouds, I felt such a surge of joy purge its way up from the pit of my stomach, my eyes filled with tears and again I smiled at how happy and blessed I was.  I felt good, no, I felt great!  I was strong!  I was free to fly again!!

Time to soar!

How wondrously medicinal and therapeutic!!

I live in the mid-west and as most of the world knows, we have had a pretty long and rough winter.  It has been the winter that would not end!  Living in a new home, I really enjoyed the snow, at first.  Even though there were several unpaid days off, we were plowed in and unable to get out, I was ill with an upper respiratory issue, the furnace went out and we were without heat for several days, and it seemed every time we thought the dark and cold was just about to give us a break, there would be another six to eight inches in the forecast.  It was so cold at one point, my dogs would not even go out to go take care of business, nor would they use puppy pads or any other contraption I could come up with inside.  I finally had to shovel out a spot in the yard, and even then it took several attempts and quite a bit of prompting from coach Mom.

I tried to keep a positive attitude about it, knowing Spring was just around the corner...okay, maybe not this one, maybe the next corner...or the next...

Yet, those cold dark mornings and evenings out with the dogs, while waiting to get my fence approved, the long dark drives into and home from work in the ice and in less than safe conditions every single day was really starting to take its toll on me and on everyone around me.

But gradually, one day at a time, the furnace got fixed, the fence got approved and installed, and the days began to get a little longer.  Being ever hopeful about Spring really maybe, possibly, hopefully being on its way, I started making plans for a garden and the flower beds, started buying grass seed and fertilizer.

Could it possibly be?  This weekend even?  While the forecast for yesterday was cool, cloudy and oppressive, it was still showing we were going to get temperatures nearing the 60's and lots of sunshine today.  We'd all heard that before.  Well this time we really did!!  WE REALLY DID!

I got out and washed the sides of the house and the windows from all the muddy puppy paw prints, seeded the front, back and side yards of the house, swept out the patio, washed several loads of laundry, was creative in the kitchen, paid bills, balanced the checkbook, did the budget, walked one dog, got outside to the park and put in 5k in intervals, visited with friends, then came home and took the other pup out for a walk before collapsing!  What an amazing and productive day.

As I sit at my table with the doors open enjoying the sunshine and the sound of the birds singing, I am reminded how blessed I truly am.  Spring has come again and it is a new beginning, a fresh start for all of us, new buds on the trees, flowers budding, some even blooming, the grass is greening up, the birds are happily chittering away, the bikers are biking, runners are running, families are out walking together and neighbors are visiting.  What a difference a little sunshine can make.  How wondrously medicinal and therapeutic!!

My sunshine, my medicine;
My sunshine, my therapy!

Personal Victory!

A couple posts back I shared a post about starting over.  My last race was this time last year, a quarter marathon.  And it has also been a year since I have been able to train fairly regularly.  I have been doing interval training, which is a mix of short walks and runs/jogs to build my strength and endurance.  I'm not back to a full mile run yet and haven't been walking more than one to two miles in any one stretch either.

The week came for the very same race I had my first DNF (did not finish).  My friends were doing it again this year, one of whom had won an age groupers award and also would have their name on this year's shirt.  I really wanted to get one of those shirts with her name on it, so thought to myself, hmmm, why don't I just register for the race.  I thought about it for a day or two, the race was closing in and I needed to make my decision fast.  Okay!  I'll do it!!  This is the perfect race to try coming back.  If I couldn't go the full quarter mile, at least I will have tried and it wouldn't be a DNF for a different race.  Going for it!

I went online to register, but it was past the deadline.  I wasn't sure there were even any spots left.  I contacted the running group and was informed there was still room and I could register the morning of the race.  And that is exactly what I did!

I got a late start and by the time I got there, signed in and found my friends, it was just about time to start.  Perfect!  No time to even think about it.  The next thing I know we are off and 'running'.  Well, I went to the end of the group and started with a walk.  Then wanted to grab some photos, so ran up to the middle to get the shot.  Running felt kind of nice.  Let's keep doing this.  And I did.  I ran.  I ran more than I had been training and I walked and then I ran some more.  I continued to run longer distances, well past the point I had done in training.  Then came the point in the route where I had to stop last year....Buh-Bye!  See Ya'!

That felt great!  There were hills and it was tough even walking at a brisk pace, but I continued to change up with walks and runs.  I really started to believe I just might make it!  I was getting further and further back and I knew I was at the very end of the quarter mile pack, but that was okay.  As the saying goes, 'you're lapping everyone still home on their couch'.

I saw that five mile marker and was feeling pretty well spent.  Between the fifth and sixth mile felt like the longest mile of the race and I was convinced it hadn't been measured properly.  But then there it was, mile six!  Beautiful mile six!  Only .55 left, I've so got this!!  And of course the route ended where it began.  It began with a downhill wrap, which meant...Oh no!  I am so weak.  Keep going, you've got this!  Kick that DNF in it's butt!  Come on, one step at a time...take another one....and another....THERE IS THE FINISH LINE!!  Run!  Running!  AWESOME!  I'm running across the finish line!!  I did it!!  I DID IT!!

I had done it!!  From my first DNF to a PR (personal record).  It felt so wonderful to achieve this personal victory.  And now with that one on the books, I am moving forward, pursuing the 5K races this Spring and Summer and plan to be able to run them the full way through in no time.

Don't ever give up!

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