My four-year-old

Happy 4th Birthday to my sweet baby, Anney! :)

Life would be a whole lot less entertaining without you. You always have a way of making me laugh- whether it's when you run into walls, don't quite reach the couch with your long-jump skills, lick anything and everything, have a fear of jumping on the bed at night, your intense love for Turkey and marshmallows, becoming uncontrollably excited at the mention of "car ride" or "Grandma's," always running for the middle of the door (instead of going for a window) to look out at a sound, or when you have no concern for personal space. You make me smile every single day. Happy Birthday.

Mama loves you Barns!

Thoughts

Hey guys, how are ya??!

Not a whole lot of newsworthy things happening over here... so this will probably be a collaboration of thoughts and recent happenings, sorry in advance for the randomness.

This weekend was a suffocatingly humid 12 mile run. My breathing never quite caught up to me and I had to constantly think about keeping it rhythmic- in. out. in out. Did I mention it was humid?? Oh, and during my 2 mile home stretch, the flood gates poured open, drenching me from head to toe. It was okay at first, cooled things off, then I lost a contact in a rain drop and continued to blindly run back to the Y, only to detangle my rat's nest, shower and get dressed in 2.5 seconds to work a 6 hour shift at the Junior Welfare League's consignment shop. Don't you fret though, I wore my hot compression socks the whole time. The idea was to scare off the customers. I think it worked.

After running then standing for a straight 6 hours, I figured my feet were good and ready to get measured and analyzed for some new kicks. My current Mizuno's are far from being worn out but when you have a toe the color of death and a few other toenails hanging on for dear life (I know you like the graphic stuff) I figured I might as well add another pair into the mix to save what's left of my feet.

I got these: Saucony ProGrid Mirage

I've only run once in them and they were alright...hard to tell after only one run. But I did have some shin pain and my right foot (that, btw is a 1/2 size bigger than my left.. sweet, what's your talent?) fell asleep. They're going for the "minimalist" approach, but being the Toe Runner that I am, the guy said I don't even use the heel in my running shoes, so the extra weight only slows me down. These things may be light, but they do have cushion in em! We'll see how tonight's 6 miler goes.

In other news, Cory and I got a sweet little bill in the mail yesterday for $400 from our old apartment. For what, you may ask? Oh, to have the carpets cleaned. Ok, guys, I think I've mentioned this before... but in all seriousness this time.

We lived in a closet.

Like 200 square feet.  Maybe.

How freaking expensive is it to clean a one bedroom apartment's carpets? And btw, shouldn't they probably do this anyway for safety/health reasons before a new tenant moves in?? Kind of really badly pisses me off. Oh, and they ran a special when we moved in- no security deposit!! (woo...what a deal). They'll just take our money 3 months after we've moved out. No big deal.

On the upside, today while I was making lunch, my boss came by and handed me a $100 bill. I looked at like I'd never seen a real, live $100 bill before. He said it was a bonus for something and he had a wad he was handing out. Sweet. No complaining or questions from moi. Glad that gets to go toward cleaning carpets. (Okay, Cory. Sorry.... It's going to your birthday present)



dolla dolla bill


And another thing, that I just need to get off my chest...

I love Fall. L-O-V-E it. The smells, the colors, the foods. But for the past couple years, this whole beginning of October thing really throws me for a loop. I want to love October, I really do. And I feel like if I can get past the first week, I'm golden.

This isn't something I've talked about on here before, and my heart's pounding away even writing this... but it's my dad's birthday on the 3rd. We don't have a relationship. We used to, and a (what I thought) really really good one. That was before our family exploded several years ago... but those are things I probably won't write about, because honestly? I just don't want to go there. This blog is happy (to me at least) and bogging it down with unfavorable memories just isn't something I want to let happen here.

So anyway, I always struggle with what to do, what to say... do I call? do I send a card? Apparently present-giving is a no go... luckily my bday comes first so I can usually kind of copy whatever he does (if you're wondering... I was mailed a card. Sincere.) My sisters are polar opposites and I'm stuck in the middle, so I can't really look to them for advice.

I worry and struggle during this time every year and my heart aches because I don't want to have regrets (in either direction) or do the wrong thing, whatever that is.
So, let's get through this next week and I'll be a-okay. Bring on Fall.


Because I don't want to end this post negatively, I have a task for you.

Go to the store. Buy a box of spice cake mix and a can of pumpkin. Mix them together. I don't care how to do it. Then drop the dough by the spoonful onto a cookie sheet and bake at 350 for 10-12 mins. If you're really feeling adventurous, add some cream cheese frosting on top. You won't be disappointed. Afterward, you can propose marriage. But, sorry guys I'm taken.

Seeeeee ya!!!

I'm not dead.

So, let’s be honest.  I haven’t written in like 3 weeks. Yeah, I said it.

I’ve been excruciatingly busy lately and the blog is one of those things that’s easy to put off, no offense.

Here's something to make it all better...

You forgive me now, right? She eases the pain, with her good looks and all.

Let’s back up to that 14 miler I gawked about in the last post - it went GREAT. One of the best runs I’ve ever had. Of course, it ended with a few casualties (toe nails) and new blisters, but it was perfect. Fall is in the air and the crisp breeze makes running so much more enjoyable. I guess I can thank God for humidity, because I appreciate this weather SO much more.

Last week I was in Atlanta, GA all week for work. It was nice to get away from the office, but the days were really really long and I missed my little family. Not to mention that the hubs got bronchitis and a sinus infection while I was away (Good for me, bad for him) With the help of vitamin C, I’ve not caught it… yet.



Oh, heyyy 1996 Olympics





That tall building was where our conference was held- tallest hotel in the Western Hemisphere. It was alright ;)





Getting ready for the conference. I know I looked really hot. ha.



I ran the majority of my mid-week runs via treadmill which was kind of a nice change. I ran in the mornings at the hotel’s gym and had the whole place to myself every day. Had to work off all the wining and dining we did! After last week, I never want to go out to eat ever again. I’ve had my fill for the year. It’s amazing what some people will order when they’re on the “company’s tab.” But that’s another story for another day.

So I got home Friday and got settled back into our little home just in time to take a “nap” that turned into bed time. 6pm bed time? Am I an infant?? Whatever, I’ll take it. So I caught up on sleep and then woke up fresh for Saturday’s 16 mile run.

Can I just say that going into this, I was very flustered. (Definitely not because Cory took my car key to work with him-again- and I had to hitch a last minute ride, thanks Mom, then forgot my Garmin and had to go back and was late to meeting the group…not because of that). J I was scared that the added nervousness and stress would screw up the run and my body would tire out easier.

So I started my run saying “Here goes nothing.” Of course, this would be the longest run of my life. Pretty exhilarating if you ask me. I took the first couple miles to just breath. I needed to de-stress from the week and the morning and just take it all in. After that, I was game for a long run. My legs felt strong and my breathing was easy- again, thanks to the 60 degree (amazing) weather we had.

Have I ever mentioned that I have THE BEST running group? I’ve gotten to know these women pretty well over the course of our runs (2+ hours of sweating next to someone will do that to ya!) and they are each so inspiring and genuine good people. My runs have taken a new direction because of these guys- they push me, entertain me, and keep my laughing the whole way.  

I can say with all seriousness, 16 miles was AMAZING.

A-MAZE-ING.

I didn’t want it to end. I know some of you are thinking that’s crazy or whatever, but it’s true. Pushing yourself to new limits and distances is truly one of the most rewarding things God can give a person. Now, I only have to add 10 more miles to that distance for the big one. No big deal, right?! J haha. I just pray that I have that same I’m-On-Top-Of-The-World feeling I had at 16 that I’ll have at 26.

Immediately following the run, we had a trainer waiting to stretch us out (perks of the Y).  I stretched every muscle in my body, chugged some chocolate milk, rolled out my legs with my stick, and threw on my hot compression socks. I was good to go.

This week is kind of flying by. I ran 8 miles Monday and attended a “Strength for Runners” class last night that was pretty awesome. I’ve got 4 planned for today and tomorrow and then 12 for Saturday.  

So there ya go. The last 2 weeks thrown together. I’ve got some ideas for posts in the near future so look for those! :)

Thanks for hangin with me!!

Why?

Pushing through week 6 of Marathon Training. Keeping my head high when runs don't go so great, and feeling like $1,000,000 when they do.

Yesterday while I was running, I started thinking about why I run. A common question I've been getting lately. Most people think I'm crazy for running- "it's bad for your knees, it's dangerous, it's too hot outside, you'll hurt yourself, it takes too much of your time, it's not worth it..."

So, why do I run? Do I do it just for the exercise? No. An hour on the elliptical would be a hell of a lot easier. The more I thought about it, the more I realized that it's the challenge I face during each run, the feeling of doing something hard, and really pushing myself, and sense of accomplishment after that keeps me coming back. I have never, ever regretted a run.  Sure, I've had bad runs- what runner hasn't? But those bad runs don't stop me from the overwhelming appreciation I feel after every single run- no matter how long or short. Plus, bad runs give me the power to recognize, and appreciate the good runs.

Running is emotional. It gives me time to think, to appreciate my life, my family, nature. To thank God for the ability to run. And to take time, after a hectic day, to appreciate just being alive.

Training for the marathon hasn't just given me strength in my stride and cardiovascular endurance. It's opened my eyes to my soul. I am learning things about myself that I couldn't have learned otherwise. I know exactly when and how my brain will try it's best to convince me to stop. I know how to break down those voices with a single thought or quote or vision. I know that pushing through 10 more minutes instead of stopping gives me more confidence and more appreciation than anything I've ever felt.

And I've still got a long way to go. 14 miles this weekend; surpassing my personal longest distance of 13.1. Am I scared? Hell yes. I'm in uncharted water after tomorrow. But that's the thrill of the game....

The 10 Commandments

Hey guys!
Hope you're having a great Thursday!! :) It's almost the weeeeeeekend! Yay for 3-day weekends!

I wanted to go through some information I recently got from my running coach that I'm *fingers crossed* praying works, for injury prevention. Y'all know I've been a big fan of preventing injuries during Marathon Training, so this stuff was right up my alley! Although this is specifically for endurance athletes, I think it would apply to all aspects of exercise.

(Like I've said before, I'm not a doctor, certified trainer or professional- these are my own opinions.)

The 10 Injury-Prevention Commandments of Endurance Running

1. Warm Up and Cool Down

A good warm up is a key component to preparing the body for any training session/competition. Warming up elevates the heart rate and VO2, and increases blood flow. This raises the muscle temperature and helps decrease joint and muscle stiffness, which improves the range of motion.

A warm up should be between 5 and 15 minutes and should include activity that reaches as many parts of the body as possible. Examples include slow jumping jacks, jogging, or walking.

[There is a lot of controversy regarding the benefit/harm in stretching "cold" muscles. In my opinion, stretching always feels  more effective after my workout, so I try to focus on stretching as part of my cool down.]

The same goes for a good cool-down, with the reverse effect. You should always cool down after any exercise in order to slowly lower the heart rate, and clear the lactic acid in the muscles- which lessens potential muscle soreness. A good cool down involves light, low-intensity aerobic exercises- examples include walking, marching in place, or light jogging.

2. Consume Post Exercise Fuel

The goal of post exercise nutrition is to restore muscle and liver glycogen stores, hydrate, and repair muscle tissues. The most effective time to eat is 15 to 30 minutes post cool down, when your muscles are most receptive to fuel. Tissue and muscle repair can be accelerated if you combine both protein and carbs in a 4:1 ratio.

The best post-workout fuel, due to it's combination of proteins and carbs, is 1 cup of chocolate milk. If you can't stomach milk after a hard work out, go for a protein bar or a banana with peanut butter. And the rule here, is that anything is better than nothing!

3. Incorporate Recovery Techniques

The best technique I've found to recover faster and most efficient is foam rolling and massaging with The Stick. I try to always use a combination of these pre and post long runs. After long runs, you can typically find me sporting my geriatric knee-high compression tights, which help the blood circulate and promote muscle repair. I also ice anything that has the slightest discomfort to it- better to be safe than sorry!

4. Follow the 10-Percent Rule

As a rule of thumb, never increase training time or volume (mileage) any more than 10% per week. Example, if you start with a total of 20 miles total this week, you should run no more than 22 next week.

5. Integrate Strength Training

Strength Training not only raises your basil metabolic rate, but it prepares your body for the stress and strain of training. It also facilitates bone health and can boost your lactate tolerance.

6. Use Proper Equipment

If you're planning on running regularly (even if just for recreation)- get fitted by a professional for a good pair of running shoes. Running in your 6 year old "yard shoes" is recipe for knee pain, shin splints and back pain. Running shoes should be replaced every 6 months- even if you didn't get the full use out of them. The foam cushioning in the shoe begins deteriorating over time!

If using machine weights, make sure you have it set to the right sizing and the right weight. And if cycling, make sure your bike fits you the correct way.

7. Rest and Recover

Always prepare for and include rest days and be flexible with your plan so that you can incorporate unplanned rest days, when needed. If endurance training, it is also very important to include rest or "step back" weeks, in which you lower you weekly mileage to allow your muscles to rebuild and recover before the next push upward.

8. Interval Train

Interval training is a great way to boost endurance, as it improves VO2 and anaerobic threshold. Intervals also allow your body to get faster and more efficient- plus intervals make work out time fly by!

9.More is Not Always Better

 Don't be afraid to take a day or two off from your training schedule, if you feel like your body is worn down or sore- just make sure to get in your required mileage (especially long runs!). Switching around your training plan during the week is absolutely okay, just try not to skip any crucial runs.

On the opposite end, over training is worse for your body than rest days. Running extra mileage doesn't earn you bonus points, it just increases your chances of injury!

10. Sleep

Sleep is absolutely essential for recovery. Active adults are urged to get in at least 8-9 hours of sleep each night.. which for me, would mean a 9pm bedtime on days I wake up at 5am. If you're not able to get this much rest, try to plan naps or "rest time" at night or after a work out.

I hope this has helped some of you out there training for races or just in your active lives! Have a great day!!