Tips To Get You Motivated To Run

This is an excellent article for motivating you to run. I wanted to share it with you especially those that need an extra boost. Click here to read.

Pass to Bay 10k Race

Saturday, December 19th, Kent and I ran in the Pass to Bay 10k Race. It is from the Park in Pass Christian, over the bridge, and to Subway in Bay St. Louis. The bridge is 2 miles long and uphill! The day was just gorgeous but we faced head winds which were a little challenging with the uphill on the bridge. I thoroughly enjoyed it. We had Subway sandwiches, donuts, cookies, water and drinks at the end of the race. Last year was not as nice; it was foggy, damp and warm. What a difference this year was!

As a matter of fact, I decided to run the bridge again on Monday which was another beautiful day; this time from red light to red light which made it 4.70 miles total. I love looking out on the bay when I'm running. It doesn't seem as hard and I can take this time to really think on things.

Phillip W. took pictures at the end of the race. Several Pine Belt Pacers were present this year. I won 3rd place in my age group and was very proud of it. Several new ladies came this year that had not come before and they were super good. Winning IS good...but...it is always wonderful to be able to run!!

New Club

With only a little thinking, we decided to join the Gulf Coast Running Club in Gulfport. Not being too far away, we've found ourselves participating in some of their runs throughout this year and decided that we would join for 2010. Leonard does an outstanding job putting on these races and it makes it worthwhile to attend. We are looking forward to more races in the future.

Finally a Run!

Well, here goes AGAIN! Blogger lost the post I just wrote. Anyway ... I am so happy that I did a run this morning. It was on the treadmill because it is literally raining cats and dogs (whatever that is suppose to mean) outside, but that beats nothing! It was also the longest I've run on the TM. The run was a slow 6 mile followed by an ab, weight, and core workout. I feel so much better. Now, why can't I do this without pulling my hair out??

Goal Setting

I found a great tool for goal setting. It explains exactly what one is and helps you to put in your own words goals for you to reach. Hope you enjoy this. Click here for the site.

Not Doing So Well

Okay...time for some reflection here. There's been nothing but one thing after another. I don't know how I did it last year preparing for my half marathon, but I can tell you it certainly wasn't the way it's being done this year. My eating has been soooo out of whack...BY CHOICE! I've gained 5-7 pounds in 2 weeks...YIKES!! I've been so down about all of this; but my husband (the encourager that he is) tells me that I'm not completely off my running schedule. I sooooo feel like it. First, there was the procedure that knocked me back a week, then there was a terrible cold (and thankfully didn't last long but was intense while it lasted), then there was the traveling with daily rain leading to the now cold weather...and today we're getting the grandchildren this weekend (oh, I LOVE this but just another reason for detainment (is that a word??)) and snow is predicted for tomorrow! Now, let me see...are there any other excuses I can use here??? What's wrong with my thinking. Am I searching for excuses?? I need balance and NOW!!! Anyone that can offer any suggestions or uplifting words, I need you!! Please e-mail me ASAP before it's too late for help!!

Stennis 5k/Marathon Runs

I've been waiting to get the official results and pictures before posting about the race. And finally they're in. The Stennis 5k/Half/Full Marathon was Saturday, November 28th. This year was quite different from last year. In '08 the weather was so hot and humid that some ended up feeling sick after the race. This year was quite the contrast...low 40's!! But a front came through the night before and left perfect weather for running (maybe just a little cooler, but NO humidity).

You know, bathrooms are the funniest thing. Last year, I met a sweet lady in the bathroom line before the race. She was from Sumrall and I found out that she was a member of the Pine Belt Pacers. Little did I know that she was the infamous Audrey J. Within the month, we joined the Pacers and I've come to know her more throughout the year. Well, over the past couple of months I struck up a friendship with another local runner through the Internet, Ginny D. And again, I "met" her in the bathroom line this year. When we looked at each other, it was like..."are you ____?" As a matter of fact, I think that's what we said at the same time, ha! She, like Audrey in '08, was running the Half Marathon while I stayed with the 5k. That is so strange to meet ladies that I would come to associate with in the future like I have. What is it about these lines?? And wonder what the bathroom line holds for me next year??

Kent and I both had pretty good runs considering we both had been struggling through colds for a few days. I wasn't even sure I was going to be able to run until I got up Saturday. I'd been in bed the entire day Friday! But I drank OJ, took Vitamin C, got much rest and drank plenty of water. Maybe that helped.

My run time was not the best, but I was so glad to feel like running I didn't care. I received the Grand Masters Award and Kent received the First Place Award in his age group. The lady that took the Masters Award was over 60!! Kudos to her! She ran well; I followed her by only 10 seconds...shoot!! Race results for the 5k can be found here. Here are our pictures from the 5k. Neil and I seem to be regulars, ha! That's okay...he's a fantastic runner!



And, here's Phillip on the left.


Results for the Half Marathon can be seen here. Ginny won Second Place in her age group. I hate there were no pictures of her to share. Congratulations to Jenn T. for a great Half, too. If I have overlooked any other Pacer, let me know and I'll be glad to update this post. These were all I was aware of.

Biloxi Mayor's Cup Race

We signed up to run in the Mayor's Cup Race in Biloxi Saturday. Without even thinking about it, I had scheduled a minor procedure on Tuesday! Rather, the other way around...we decided to run AFTER knowing I had this situation to deal with. How stupid was that! I ran Monday and again Tuesday morning before the procedure. I was not to run for a week afterward; therefore, I wasn't able to train any more past Tuesday for the 5k on Saturday. Nor train any more this week for my half marathon. I decided to take it easy and see if I felt like running or whether I should just pick up my t-shirt, put a smile on my face and be happy with that.

As it turned out, I just couldn't stand it, and elected to run!! Guess it's just in my blood regardless of the outcome. As Kent and I ran down the street to warm up, I could feel the affected area and it hurt. Still wanting to run, a decision was made to do what I could even if it was to walk part of it...I knew I could do that. The course was FLAT and great and I just couldn't pass the opportunity to do the race.

Phillip Wedgeworth was there and took pictures afterwards. Much thanks! And congratulations on a well run race, too! Click here to see the race results and here to see the race report by Phillip. It was a great run race...thanks, Leonard!!



This one is of the Henderson's, who are in the Pinebelt Pacers Club with us.


One last one of us. Isn't this a great picture of Kent? (Don't look at the big mouth next to him!!) Thanks, Phillip!!

Got in a good week last week. I put in a little over 22 miles! Yay! This is good for me. It was consistent and good building up time. I was, also, more aware of what I ate. My weight dropped a few pounds but by the end of the week it seemed I added a couple! Have NO idea why with as much running and core workouts as I did. Guess I'll just take it for what it's worth and go on. Reckon it's muscle?? C'mon I need you to side with me here!

This week and the next will be a challenge for me to say the least. I'll be out of commission for several days this week as I have a dr's appt. which will keep me from doing ANY kind of exercise for a few days. Don't know but that I might give it a try by the end of the week anyway.

I've started training for my half marathon and don't want to discontinue to run. I really look forward to my run each day. Had planned to run some yesterday since I'll not be able to as much this week, but for some reason, it just didn't come together.

Links to Race Results

I didn't have the official results for a couple of runs we did while in the Gulf Shores area but do now.

Race results for the Mullet Run in Fairhope, AL., can be found here.

Race results for Running in the Streets in Fairhope, AL., can be found here.

Senior Bowl Charity Run

We participated in the Senior Bowl Charity Run in Mobile, Alabama, last Saturday. The weather was perfect! It was a cool, clear morning in the upper 50's. We both had great runs. I "thought" I had a PR and was soooo excited until I realized my better run was earlier this year at the Navarre Run. Where has my head been...no comments on this, please! Okay, that's zero points for brain activity. But all you need for this sport is physical agility (I think I traded one for the other)! Anyway, this was a very flat course and still made pretty good time.

Click here to see the results. My good friend, Ginny, also did very well. She received 1st place in the Overall Female Masters group.

Here we are waiting for the Awards Ceremony.


I received 2nd place in the Overall Female Grand Masters group...that's one place better than last year (3rd place)! I'm now able to compare my runs since I became a serious runner one year ago in September. Until that time, I had only run a couple of races a year.

Here I am with my award.


Hope you can see the award. It's clear with pretty engraving. My red shirt is wrinkled because that's where I wear my iPod. I tuck in my shirt underneath it so please ignore that part. AND, don't look at the gut either!!! I love this shirt. The front asks, "Why Do I Run?" and the back answers, "Freedom". Don't you love this saying? It is so true for me!

Great Sites

I wanted to share with you a couple of articles that I felt most of you might enjoy reading. The first one is called "How To Push Past Those Last Few Miles" for those longer runs. It guides you to pace yourself and some tips in how to do this. This article can be found here.

The second one is called "Seven Drinks That Boost Performance". I was totally taken back and surprised at the very first one. This article can be found here.

What do you think?

Mullet Run Pictures

October 26, 2009

You can see our pictures in this link. Kent's number is 472 and mine is 473. We're in a bunch at the starting line. Look for me about 27 and him around 30. It was hilly as you'll read in this post.

Running in the Streets

October 24, 2009

What a beautiful day it was today. The air was clear, crisp and cool. We went to Fairhope again for another run. This was the second year for the run. You know, you'd think a beach town would be flat; but I don't think they have a flat street there! We ran many of the streets that we did last weekend. The run was mostly up a steep grade...at least for 2 miles straight. We were excited to see many young, healthy families running. More children and teens ran than I believe I've seen. As a matter of fact, the first woman that came in was 35 years old with a time of 22:54 (7:22 pace) and get this...pushing a double stroller with two of her small children in it!! Can you believe this?? There were even THREE 5-year olds!! Yeah, they ran the 5k, NOT the one miler that followed. I love the name of the run, Running in the Streets, and the shirts are just so cute.
This is the front.



This is the back. The image was so cute, too. Sponsors were listed underneath the picture but I cropped them out.


Page and Palette Foundation put it on. They are a book store that reminds me so much of the one in "You've Got Mail" with Meg Ryan and Tom Hanks. Remember The Shop Around The Corner? Anyway, later that afternoon they had Dancing in the Streets, which they've done for a few years now. We did not stay for that. It cost to partake and several hours away. Kent won first place in his age group and I won second place.



The awards were prints ready for framing. Right above the grill of the truck is printed 1st, 2nd, or 3rd Place. Check out the rifle on the gun rack behind Pete, the driver; and the deer head image on the back window. On the right front fender is written "Country Boys Can Survive".

It's Here ...

October 17, 2009

The cool, or may I say, cold front has arrived in Gulf Shores. Night before last it was 95 degrees heat index at 9:30 pm and yesterday morning it was already in the low 70's. This morning it was in the low 50's when we got up. Now that ought to do a number on your sinuses! Along with it has come 20-30 mph wind gusts...all day long!! These gusts, being cold, would slice right through you. But the good thing is that the temp is perfect for running. The day was beautiful. The sun was shining and the air was clear and crisp. Just a gorgeous day!

We participated in Fairhope's 5k Mullet Run this morning. The run was organized very well and it was only their second time to do it. Great job!! Runners received great looking long sleeved shirts. It was quite chilly at first but only because of the wind and once you got started it was just perfect. Don't think I even broke a sweat...no, really. Kent and I both ran very well. We ran through the historical district and it was so pretty. I probably would have broken my PR except for the fact that the entire second to third mile was all uphill! That was hard. But we really enjoyed the run very much, challenge included. Kent won 3rd place in his age group and I won first place in mine. The awards were beautiful clay pieces made by a local artist which was signed on the back. The first place one is larger. Here they are:


At the end of the race everyone enjoyed fantastic sausage jambalaya, fried fish with cocktail sause and grits with bacon, cheese and green onions to top it. This was a little strange to us-having grits; but not to the locals. It was one of the first things to empty. It wasn't our cup of tea with it being so cold, maybe if it had been hot, but not cold. Publix was a sponsor and they had lots of bananas and all kinds of donuts. Every race we've been to where they were involved, they've done an excellent job. The race was in conjunction with the Art Festival. So we went downtown to see what all they had. The exhibitors were real artists. We saw some beautiful art!

As I am writing this, the sun is going down. It is so beautiful. It's hard to believe that each day can be so very different. A few minutes ago the sun poked its head out of the middle of heavy, dense clouds and made the sky so pretty. Today was no exception to see God's hand at work. A gorgeous sunset...yea and amen!! What a blessed way to end such a great day!

Riverwalk 5k

October 4, 2009

We went to a race yesterday in Milton, Florida, about an hour away. Call me Sappy, but the one thing that drew me to this one was the cute shirt! It's whimsical, fun and colorful. I loved it and wanted one. What do you think?


It started at 4:00 p.m. and was hot and humid. There was a little breeze at first but when we started, it took off, too....in another direction! Didn't feel it again the entire race. The first mile was basically all uphill. When I saw the 1-mile sign I was gasping for air and thought I'd have to do some walking with this one. It sapped our strength. The heat and humidity took about all we had and threw it into the river. People passed me I never thought would. I'm thinking, "am I in THAT bad a shape?" Then I convinced myself that they were familiar with the course and probably ran the streets all their lives. As it turned out, that was probably true. But the end did come...whew!! This was the worse race time I've had in over a year! Kent's was not good either. After the race, we were just so happy we finished and re-hydrated. I think we both drank close to a half gallon of liquid before we felt okay. About an hour after the race we discovered that sausage, red beans and rice and chicken pot pie was being served. We got the very last of the RB and rice! Wished we had known about this earlier. A local restaurant did the cooking and both were homemade and delicious! With all of that said, we went to look at the race results board before tucking our tails and leaving. To our surprise, Kent and I both received First Place in our divisions! We were sooo excited. The first woman that came in was in my age group; this is rare at best. Most of the time it is a 20 year old. BUT that was good for me. Kent and I were two of the three people out of state that won an award. Aren't the awards cute, too?


Kudos to Ms. Williamson, the race director!!! This was their first year to have the run and it was run excellently! She did a fantastic job. The course had many turns and it was marked clearly. Traffic was closed in specific places. There was more than enough water and sports drinks as well as bananas and oranges. They never ran out. There were many snacks, too. Radio and television stations were present. I would recommend that the course be straighter and photos taken for the awards presentation. They were hoping to have 100 participants but as it turned out there were 301 runners/walkers! An exceeded expectation! Thumbs up!

For the first time since Sunday, I got out and ran this morning. I am so very glad I did. It was real foggy but not smothering. As a matter of fact, I ran 5 miles! I haven't run that long in a while. My pace was slower than usual but I really didn't care. I wanted my pace to be slower to achieve a good calorie burning run instead of speed one.

Kent ran a while (for time, not distance) and worked out at the pool afterwards. I usually run longer than he as he can do his swimming and be ready about the time I've finished. I was glad to see my lady friends when I went inside to be with him. They are the sweetest ladies and we seem to have a kind of bond. There's one in particular that I always look for and she does me, too. She is in her 80's and has arthritis real bad. I don't know how she makes it there sometimes due to the pain. She still drives and is very faithful to the water aerobics class. These ladies all seem to watch after one another and check on each other if they don't know why they aren't there. It is so nice to know that women care for another as they age. I hope I will be blessed with friends like these when I reach those decades. It is truly a blessing from God!

Hot & Muggy

I don't know how he does it but Kent can get out and run when you can hardly draw a breath! I have not run in the last couple of days because it was like someone stepping on my chest when I went outside. But he is faithful......guess more than I ever will be. This is encouraging for me and hope I will get on that dratted treadmill sometime today and do "something"!! I feel so much better when I run but days like the recent ones have been difficult at best! Hope I overcome this "monster" that's got me held down. Have a good one all of you out there that are so consistent...keep up the good work and great examples for others like me!

JCJC Run

We participated in the JCJC (Jones County Jr. College) 5k Race yesterday held on their campus. It was different, at best. It was difficult for me as it seemed like I ran uphill the entire way until I got to the stadium where we ran almost a lap around the football field. This uphill tromp was hard on me and it seem to wear me down within the first mile and half. My time was horrible! Guess I met my challenge, huh?

There were over 200 participants! I knew there were a lot but couldn't believe that many were there. It was suppose to be 70% rain, but we only felt a couple of drops before the run started and no more. As it turned out, Kent won 3rd place in his age group and I won the Women's Grand Master! Beautiful fruit was served and it was real refreshing after a hard run. We really enjoyed the fellowship with other Pine Belt Pacers after the race which was a great way to end the morning.

First off are our awards. The first one is of the RRCA State Championship Grand Masters Award from the Labor Your Legs Run on Labor Day. I wanted a close-up picture of it as it is so pretty. (See the previous post for details.) I'm so proud of it and still can't believe I won it!! What an honor!


Here's Kent at the Awards Ceremony. Also, is a picture of his medal. I thought the stop watch embrazoned on it was real unique. Well, both awards were quite snazzy!



Here's me with my award and a close up picture of it.



Me & Neil...Grand Masters Winners


Us after the race

Candid Shot of some Great Pine Belt Pacer Runners


Janis, Charles and me

Labor Your Legs Run

This was a great Labor Day for me! Kent & I ran in the Labor Your Legs Labor Day Run in Hattiesburg this morning. At first, I thought it wasn't going to be a good day for me. It was foggy, muggy and a little hard to breathe...and on top of that I hadn't run since running the Trek the Trace last Tuesday - a week ago!! So I hesitantly went out with the mindset that I was going to do the best I could and not worry about any times or anything. The road race was flat and a very good one; one of the best I've run in in quite a while. It only had one hill that was very close to the 3 mile mark. BUT...and I say, BUT...it turned out to be a great race for me! None of the elements above bothered me at all. My splits were good and I felt so rejuvenated which inspired me to run faster than I thought I could. Of course, the excitement of a racestart kicks in some adrenalin and helps, too. When I made my last turn going into the last tenth mile I was able to speed up a good bit and run hard. I'm so glad that I did. My finish time was 26:17! That is an 8:27 pace...yay!! I was way beyond excited! When the results came in, I found myself holding the RRCA State Champion Grand Masters bevelled mirror award! It is so beautiful and I could hardly believe it.


This was the largest number attended in Hattiesburg history! Congratulations to all of the winners! And, by the way, everyone is a winner. Any time you get out and run in a race, YOU are a winner. Just being out should inspire you to do YOUR best regardless of what that is. And for those that might need a little extra push to get off the couch and run or walk, just check out this "little" incentive ...

Number 134 is a 3-year old running the 1-mile race! Hey, I said 3 years old!! Thanks, Sweetie, for inspiring me!!! I look forward to seeing you for a LONG time...

Last Trek the Trace

We were able to attend the last Trek the Trace event of the summer. It was held at the USM Longleaf Trace Station. This run entailed predetermining your end time for 2 miles. You could not use your watch (of course) and should not go over the time you estimated. It did not matter who crossed the finish line first only who came the closest to their guessed time. You were to shoot for a Personal Record time on this course. I have been using my daily training course as my best time but in this case, but this was a documented course time. My time was 17:24 with a pace of 8:41 per mile. Now, I have a "real" time to start from. I came in 26 seconds better than my guess and Kent came in 35 seconds better. It was good for both of us.

Our faithful race recorder: Nestor, doing a fantastic job!

Page 1 of the finishing times.

Page 2 of the finishing times.

After the run we enjoyed great food. I'm glad you couldn't see our plates!!

More Trek the Trace Pics

Here are a few more pictures of us at the Trek the Trace last Tuesday, 8/25. Don't know who took them, but we appreciate them. For more details of the run and more pics, please see the August 27th post below.

Prior to the Race



Preparing for our Pilates class




Ready to Trek



This was a lot of fun!

Week of August 23rd

Last week was a very good week. I ran 5 out of 7 days. I had a total of 23 for the week. I achieved an 8:41 pace per mile on Saturday. My PB is 8:40. This is 1 second off from my best running time!
_____________________________

Got a call this morning that my Dad had a stroke and was sent to Jackson. Not sure when we can get back to running...on hold for now. I covet your prayers.

Great Tuesday - UPDATED 8/27/09

Kent and I decided last week that we would join the other Pine Belt Pacers at the Longleaf Trace in Hattiesburg to do a "partner run". It was different from anything we'd done. Having a race to train for is one thing, but we thought this would put a spark in our running. Unfortunately due to the weather reports forecasting rain, it was postponed to the following Tuesday (this week). But since it didn't rain but many of the locals still got together. Kent and I practiced running together once last week and then again the actual day of the run. (I added a couple more miles to my run while Kent swam. This made 6 miles for me and 4 for him for Tuesday.) Prior to the race, Christy T. taught us some core exercises (Pilates) which is especially good for runners. It builds abdominal muscle strength which are the ones that actually "move" your body. I thoroughly enjoyed these. I do a few core exercises myself but took advantage of learning some different ones. Thanks, Christy!


The rules of the run were:
1. No running watches.
2. No iPods. (This one was hard for me!)
3. Must run with your partner AND cross the finish line together.
4. Predict your running time for the partnership.

The object of this race was to see who could come closest to guessing how long it would take them to run the two miles together, so it didn't matter who crossed the finish line first. How cool is this! We put our prediction on the chart and off we went. As with any race, we seemed to start out faster than our norm, but we stayed together. Since it was held at 6:00 p.m. and with the recent cool front gracing our area, the temp was great.

We couldn't believe how close some guessed. The winning partners came within 3 seconds of their estimated run time! I believe this is correct. WOW...great job ladies! Here are the winners:


I'd love to do this again...how fun! After the run, we enjoyed some delicious food. Pizza was brought in and some brought complimentary foods. There was a great black bean and corn salad and a wonderful squash casserole brought...yummy!! I could have eaten these all by myself, but resisted...kinda! Frank B. was kind enough to take our picture...eating, of course!!


We really enjoyed the evening and loved the fellowship. Everyone is so nice. They encourage you whether you are a seasoned runner or a novice. What great people! To see all of the pictures, go to the Pine Belt Pacers web site.

This is the end of the summer and I think next week is the end of their weekly Tuesday runs. I hate that we didn't participate in more, but there's always next year and something to look forward to.

Good News for the Tight Budget

Today I'd like to share with you an article on great staple foods to keep on hand that are cost effective for those on a tight budget. If you do not like most of these, remember you may have to make an effort to change your "likes". Your body will always crave what you've put in it for years and for most of us, that's unhealthy things. Our tastes change in different stages of our lives, so keep this list handy for your next shopping trip and be adventurous. Remember the old saying: "Try it, you might like it!"
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Top 10 Budget-Friendly Foods (Healthy Ones!)

Tightening your belt these days? You don't have to cut back on healthy foods as you're trimming your family food budget! Here are 10 top picks for economical and delicious healthy foods.
By Joy Bauer

With the economy suffering and food prices rising, your family’s grocery bill might be in need of a few budget cuts. Unfortunately, because of the misperception that healthy foods always cost more, nutritious foods like fresh produce are often the first to get bumped from grocery carts. But there are plenty of ways to save money without sacrificing the quality of your diet. Here are 10 of my top picks for healthy foods that won’t break the bank.

1. Oats
Oats are one of the cheapest healthy breakfast options around, and, as a member of the whole-grain family, they’re loaded with healthful nutrients. One serving of oatmeal (made from a half-cup dry oats) doles out five grams of protein and four grams of fiber, while setting you back only about 30 cents (and 150 calories).

Buy plain, dry oats in the big canisters rather than the (often presweetened) individual packets, which are way more costly. This way, you’re also in control of the added ingredients, sugars, and total calories in your breakfast. Great mix-ins include fresh or dried fruit (such as diced apple, sliced banana, berries, or raisins), peanut butter, chopped nuts, or a few teaspoons of preserves.

2. Healthy Frozen Mixed-Vegetable Blends
Bagged frozen vegetables are one of the greatest values in the grocery store (generic versions are typically cheaper than the popular name brands, unless there’s a sale). And because mixed-vegetable blends (such as stir-fry or California-style varieties) contain up to seven different vegetables in one bag, they are an incredibly easy and cost-effective way to incorporate a colorful variety of healthy produce into your diet. You’d spend significantly more if you bought all those veggies individually in their fresh form and would be much more likely to have the extras go to waste.

Frozen vegetables really are just as nutritious as fresh. They’re picked at their peak and flash-frozen, locking in all their healthful nutrients. Use frozen veggies just as you would fresh — in soups, chilies, casseroles, pasta sauces, omelets, stir-fries, and side dishes. Just make sure you don’t select blends that contain sauces, salt, sugar, or other unhealthy additives.

3. Fresh Fruit: Bananas, Apples, and Oranges
Refilling your fruit bowl every week can cost an arm and a leg… but it doesn’t have to! Make affordable fruits like bananas, apples, and oranges your weekly staples, and save more costly options like pineapple, pomegranates, melons, and papayas for special treats.

Bananas in particular are a bargain hunter’s dream. Select green, relatively unripe bananas at the store so they last all week. Don’t worry about them going to waste either; if they start to turn black and squishy, toss them into a plastic storage bag and freeze for later. Use frozen bananas in healthy fruit smoothies, or mash them up and mix into oatmeal, low-fat muffins, or pancakes.

Don’t forget about those oranges and apples — they’re kid-friendly, easy to tote, and stay fresh longer than most fruits.

4. Lentils
Lentils really are the king of legumes. They’ve got it all: fiber, protein, folate, iron, potassium, and a host of other trace minerals. Plus, they’re super-affordable and surprisingly easy to prepare. Unlike dried beans, they don’t require presoaking and they cook up quickly. Simmer lentils with diced tomatoes and seasonings for a hearty side dish, or add dry lentils to soups or stews to increase protein without relying on expensive meats.

5. Beans (Canned or Dried)
You can’t go wrong with these little guys. Like lentils, beans are packed with protein, making them an economical alternative to meat, poultry, and seafood. Plus, they’re healthy — loaded with fiber, which, among other things, maintains digestive health, reduces cholesterol levels, and keeps blood sugars under control.

Stockpile these pantry staples when they go on sale; dried beans will keep for up to a year, and canned beans last twice as long. If you choose canned beans, buy low-sodium whenever possible and be sure to thoroughly rinse before using to remove excess salt from the canning liquids.

Substitute beans for ground meat in chilies, tacos, soups, or burgers, or add them to cold salads. Pureed beans can even be used as a healthy, low-fat alternative to butter or oil in baked goods.

6. Peanut Butter
Peanut butter is a concentrated source of protein, as well as heart-healthy monounsaturated fats, vitamin E, and B vitamins. Of course, it’s also a concentrated source of calories, so make sure you limit yourself to no more than two tablespoons per serving (two level tablespoons are 195 calories).

Your money will be better spent if you choose natural peanut butters without added sugars or other additives. For a thrifty, wholesome breakfast, enjoy peanut butter spread on whole-wheat toast. Or squirrel away the cash you’d normally shell out for an expensive deli sandwich and have a “grown-up PB&J” for lunch — a real comfort food — by substituting sliced fresh fruit (apples or bananas work best with the bonus of being among the cheapest fruits) for jelly on your sandwich.

7. Canned Salmon
The healthy benefits of eating omega-3-rich fish like wild salmon are clear, but the price of fresh fish can be hard to swallow, especially if you’re feeding an entire family. Canned wild (Alaskan) salmon is a much more economical way to get your weekly fish quota. If you’re willing to spend just a few extra minutes removing the bones and skin yourself (rather than buying the boneless, skinless variety), you can save yourself even more money.

Canned salmon is perfect for cold salmon salad and warm salmon melts, and it makes great salmon cakes when mixed with egg, milk, and whole oats. Kids will love its mild flavor, too. Of course, canned salmon provides a hefty dose of sodium, so you’ll want to take that into consideration if you’re watching your salt intake.

8. Fat-Free Yogurt
An easy protein- and calcium-rich snack or breakfast option is fat-free yogurt. If your family members are big fans of this dairy favorite, consider buying the large 32-ounce tubs instead of the pricier individual cartons. Purchasing yogurt in portable six-ounce containers is convenient, but your wallet will be rewarded (you’ll save at least 20 percent) by taking a few extra seconds to scoop out an individual serving into a plastic container or bowl. Since the 32-ounce containers come in only a limited number of flavors, keep plenty of fun add-ins such as fresh fruit, raisins, and flavored extracts on hand to add some variety.

9. Eggs
Eggs are another low-cost, high-quality protein source. When stored properly in the fridge, raw eggs last about three weeks in the shell, so stock up when they’re on sale. Also consider buying one of the trays of 18 or two dozen that are available in some grocery and club stores to save a few more pennies. Use eggs to whip up cost-effective, meatless dinner entrées like omelets, frittatas, low-fat quiches, and egg sandwiches. Replace some of the whole eggs in these recipes with egg whites to lower the calories, fat, and cholesterol.

10. Sweet Potatoes
Our list of cheap eats would not be complete without the humble potato. For an added boost of nutrition, try replacing your regular old white potatoes with sweet potatoes. Like white potatoes, they are one of the richest sources of potassium, but ounce for ounce, sweet potatoes deliver more fiber, vitamin C, and beta-carotene than their pale cousins. These nutritional powerhouses don’t have to be limited to Thanksgiving dinner, either. Turn sweet potatoes into everyday favorites: Use them to prepare oven fries, mashed potatoes, and stews. Or, for a super-easy side, pierce a whole sweet potato with a fork, wrap in a damp paper towel, and microwave for four to five minutes. Top with nonfat Greek yogurt… or salsa for a little kick! One medium-sized sweet potato provides about 200 calories.

For more diet and nutrition advice, visit Joy Bauer's site.

Week of Aug. 17 Summary

By the end of the week, I had run more often than I had in a long time. This week I had put in some slower runs to build up my stamina. My plans are to do this off and on before adding more miles in an individual run. I ran 5 out of 7 days with a total mileage of 19 miles. (Wish I had known I was so close, I'd have done an extra mile somewhere to equal 20.)

Tuesday we planned to run a 2-miler at the Longleaf Trace. It was a partner run and Kent and I wanted to do something different. After training on Monday to see if we could run together easy, we were ready; but the weather had other intentions. A front was coming in and the run was postponed Tuesday. It is to be rescheduled next Tuesday.

Saturday, the 22nd, Kent and I ran in the Oak Grove High School 5k. This is the first race we've run since May and the first time I'd run hard since my hip started hurting. So far, so good...no pain! I won my age group with an 8:46 mile pace. I was real excited to run so well. This gives me a good starting point to work from. The awards were real nice and made by High School students. They were ceramic in the shape of the state of Mississippi with different things written on them. A hole was made in the top where a black ribbon was tied through it. The one I chose was simple and had the school name, 5k, 2009, and the "warrior" Indian marking on it. The school is Oak Grove High School Warriors. The state was golden yellow with the edges painted black; these were their school colors (the same as USM.)

Encouraging Words ...

While it may have seemed I was a little hard on you about weight issues. I want to take a moment to share with you a devotion that WILL encourage you in this area. Making choices is the bottom line, but there is also a mental issue to deal with, too. I pray you enjoy this! [This is taken from Proverbs 31 Ministries.]

"Honestly" by Lysa TerKeurst

"Be diligent in these matters; give yourself wholly to them, so that everyone may see your progress." I Timothy 4:15 (NIV)

I think we all get to a place sometimes in our life where we have to honestly assess, "How I am doing?"

It's not really a conversation I have with a friend or family member. It's one of those middle of the night contemplations where there's no one to fool. There's no glossing over the realities staring me in the face.

I know certain things about myself need to change but it's easier to make excuses than tackle them head on. Rationalizations are so appealing:

I'm good in every other area.
I make so many sacrifices already.
I need this comfort in this season of life- I'll deal with it later.
I just can't give this up. The Bible doesn't specifically say this is wrong.
It's not really a problem, if I really wanted to make a change, I could - I just don't want to right now.
Oh for heaven's sake, everyone has issues, so what if this is mine?

And on and on.

But excuses always get me no where fast. This is especially true for me in the area of healthy eating. Even if that's not your issue, I suspect this same script of rationalization has played out in your mind over other things.

So, the cycle continues day after day, week after week, year after year.

A whole lifetime could be spent making excuses, giving in, feeling guilty, resolving to do better, mentally beating myself up for not sticking to my resolve, feeling like a failure, and then resigning that things can't change.

And I don't want to spend a lifetime in this cycle.

Nothing will change until I make the choice to change . I have to want it, spiritually, physically and mentally. The battle really is in all three areas.

Spiritually: In Colossians 3:1-5 we are told to set our minds and our hearts on things above. In order to do this, we have to put to death whatever belongs to our earthly nature which sets itself up as an idol in my life.

Idolatry is trying to get my needs met outside the will of God.

Bingo. Can't deny it. This described food for me at times. Again, it wasn't a huge problem where I was medically in danger. But, any idolatry, no matter how small is a problem.

Physically: According to an extensive study done by Northwestern University, calorie restriction is the key ingredient for managing weight issues. (The link to see this study can be found on Lysa's blog today.) Of course, they state that exe rcise is also important but good nutrition is crucial.

Bingo. Can't deny it. It does matter what I eat. My weight is a reflection of what I consume.

Mentally: Don't settle. Don't compromise. What happens when you cut the "com" off of the word compromise? You're left with a "promise."

We were made for more than compromise. We were made for God's promises in all areas of our life.

Honestly. I am made for more than a vicious cycle of eating, gaining, stressing - eating, gaining, stressing...

I am made to rise up, do battle with my issues, and using the Lord's strength in me, defeat them - spiritually, physically, and mentally - to the glory of God.

Dear Lord, help me be courageous enough to speak honestly to You and to myself in those areas I'm giving in to compromise. Show me how to rely on Your strength for more self-discipline in my life - not for my glory but for Yours. In Jesus' Name, Amen.

Do you know the One who can help you overcome?

Application Steps:
So, how are you doing spiritually, physically, and mentally?

Decide today to set your mind on things above and ask God to reveal to you an area in which He wants to usher you to victory. It will take prayer. It will take faith. And it will take the encouragement of a friend.

Reflections:
What issue do I have that consumes way too much of my mental energy and produces stress in my life? Why not start tackling it today?

How might I apply the insights from this devotion to my particular situation?

Power Verses:
1 Timothy 4:16, "Watch your life and doctrine closely. Persevere in them, because if you do, you will save both yourself and your hearers." (NIV)

Philippians 1:25-26, "Convinced of this, I know that I will remain, and I will continue with all of you for your progres s and joy in the faith, so that through my being with you again your joy in Christ Jesus will overflow on account of me." (NIV)

Psalm 27:8, "My heart says of you, 'Seek his face!' Your face, Lord, I will seek." (NIV)

Being Fat = Choice

That's right, I said it. If you are looking for excuses for the excess weight you carry around, you are looking in the wrong place. There's a low percentage of people who can attribute their weight to something "substantial" other than pure out lazy, selfishness. Since it's beginning, I've watched The Biggest Loser (TBL) and with as much as they have to lose, everyone eventually came to the realization that it began with poor choices.

There are reasons we make bad choices but if we're honest most are due to laziness or lack of self esteem. God never intended for us to be fat but to take care of the bodies He has given us. If you belong to Him, your body is His temple for residing within you. As with anything else, our priorities (another name for choice) take precedence. Unless you are sitting with another person due to illness, are bedridden, or you are taking medication that is known to cause weight or fluid gain, YOU ARE IN CONTROL of your health.

Exerpt: A tribute to my Grandmother: She was bedridden for many years due to muscular dystrophy. She had her right mind until she went home to be with the Lord. But up until the very end, she always exercised. That's right. She found innovative ways to exercise/move her arms, legs and even her eyes. She even watched what she ate because others had to lift her many times in the day. She had plenty of excuses but CHOSE not to use them. Wow! What a testimony! I look at it this way. You can put forth effort to do something about it or you can take the easy road, which is a wide busy one, and be lazy and fat! It's your choice!!

Now, getting back to TBL...if they can do it, there's absolutely no reason whatsoever for you not to be able to. It can be done!! It doesn't matter if you are 20 pounds, 50 pounds, 100 pounds or more than 200 pounds overweight. Success starts with a choice. You can wait until it is out of control or you can do something about it while it is manageable.

When I began Weight Watchers a year and a half ago, some would tell me that I didn't need to go on a diet. And, actually, I never did nor do I now nor will I ever advocate a "diet". I WILL advocate eating right! To me, DIETS = FAILURE. If you do not believe me, try this exercise (no, not the sweaty kind). Listen to those who diet say how much they hate salads and are not losing (or even gaining) weight or hate working out/exercising or all they do is drink diet drinks, eat carrot sticks and are hungry all the time? Ding, ding! They're doing it wrong! If you hear this or have said it yourself, look at what kind of salad you are eating or look at how much soda you are drinking or what kind of exercises you are doing and for how many weeks did it last. Salads are not the answer. Neither is a gallon of diet drink. If you fill your body with what it needs to function, you'll find that it is all you need. In Bible times, people ate many kinds of grains. This spells fiber...which in turn spells full with energy to boot.

Learn to like different foods. There are so many available to us now from all over the world and the options are huge. We're not confined to manna in the wilderness, you know. It will take some adjusting and discipline to drop fried foods and sugary treats. I know, I've been there. Remember, there are great fruits out there for your sweet tooth.

I do believe in eating correctly and keeping our bodies in good working order (exercise of some type). The kind of exercise I enjoyed usually depended on another person to be involved; i.e., racquetball (my favorite!), softball, etc. Since a "buddy" was not available (and had not been for quite a while), I made up my mind to LIKE something that only depended on me. This way no one or nothing else could be my "excuse" not to maintain a program. Please read carefully - I MADE UP MY MIND! This is the key.

I knew after carrying around the weight I had for a while that it wasn't going to get better with age. I mean, I'm not cheese or wine! (No comments about the age, please.) Though I've never been heavy, I've always been able to drop the pounds pretty easy. I like being active and doing things for exercise as oppose to going to some boring, stinking weight room. But this time, the weight wouldn't drop. So, I stepped back and took another look at "me" to see what was going on. My fast path to out-of-control obesity was coming at me strong. It scared me and I knew I had to do something about it. Then it came to me that I needed accountability which in turn enforces discipline. We all do when it comes to doing something we may not stick with whether it is eating correctly, exercising or even reading our Bibles daily. This is one thing I am so high on with Weight Watchers...accountability. Weighing in at the meetings. NO!!! You cannot do it at home. You'll cheat or not weigh. We all love ourselves and will do whatever it takes to protect us even if it is to play psychological games. We're weird, aren't we?

When you start feeling better you won't want to go back. And just think....you may even drop medication if you are using any! What a great perk! So the bottom line is, do you want to live until you're 50 "fat and sassy" or do you want to live until you're 85 and leave this world when God chooses to take you home? Again, the choice is mostly up to you. I beg you...choose life!!

I Needed This ...

I decided to go to Weight Watchers this morning to weigh in. My reason to start it initially was to be accountable. Since I've been on the "lifetime" status having to weigh in only once a month, I've taken advantage of it and been quite slack. Last Thursday, July 31, was the last day that month I had to weigh in. This gave me a reason to start being serious again. My weight had dropped about 3 pounds before going in so it was a good start.

Today, I went to weigh in again since I had the chance to run often this week as I wanted to see what progress I had made. My weight fluctuated at the beginning of the week 3 pounds a day sometimes. All I wanted was to have dropped at least a half pound from last week's weigh in and I would be satisfied. But I really felt like I had done better because I "felt" better. So, I donned my "weigh in" clothes (you know, the lightest weighted ones you can find) and jumped on my WW scales to see how it would compare to theirs. I always do this and sometimes it is as much a difference as a pound! Hey, that's a lot when they count in half pound increments. Anyway, I got my figure and off I went. When I got on the scales I was happy because I knew I had dropped at least a pound and half and was excited about that. BUT, to my surprise, I had dropped 3.5 pounds in a week!!!! WOW!! I was so elated and happy to see that my running and diligence in feeding my body better had paid off. Next goal ... keep it up!

Weekly Summary

My run early this morning was great! My goal was to do a slow, calorie-burning run. So I donned my iPod and began my listening with the songs I have set up for a half marathon...slower paced. It worked great. I am so influenced by the beats and rhythms of songs as I seem to run accordingly. Most every run is followed by an abdominal, weights, core and floor workout. This week I had a total of 22.5 miles clocked. The following shows the day, miles run, time of run, pace per mile and comments. [Hope you can read it, I'm struggling and I wrote it!]

Mon...3.5 mi...35:24 min...10:06 pace...Right hip still sore
Tue...4 mi.....39:51 min....9:57 pace...Hip better
Wed...4 mi.....37:13 min....9:18 pace...No pain!
Thu...5 mi.....46:37 min....9:19 pace...Two days with no pain!
Fri...6 mi...1:00:00 hr....10:00 pace...Slow, calorie-burning run

Ever Wonder What They Look Like???

Have you ever wondered what a 100 calorie snack looks like in your favorite candy? Here's the low-down:

1/2 Kit Kat bar
2/3 cup mini-marshmallows
29 M&M's
10 Peanut M&M's
1/3 Snickers bar
1/3 3 Musketeers bar
1/2 York Peppermint patty
A good way to ensure you only eat the size listed above is to measure the serving out and freeze it (okay, not the marshmallows ).

When you get the urge pull out a piece. It will take a bit longer to savor since it's frozen.

Resource: ~~100-Calorie Snack Cookbook by Sally Sampson

Weight Watchers Alert: Just because it is 100 calorie doesn't mean it is WW worthy...be careful!

Only One Way To Go ...

I think I'm on the way up!! Yay!!! I am feeling so much better and am beginning to run a little more like I ought to. With another half marathon bouncing around in my mind, the need to train is a constant reminder. Though I like to froze to death at my first one, I can hardly wait to do another; I guess just to see if I can do it again. Of course, I better be sure I can do a 10k first, huh? Oh well, it never hurts to have goals!

This is the third day in a row that I've run with the past two days being very slow runs so I don't overstress my hip. I ran 4 miles this morning and felt fantastic! No pain!!! Whew! I was getting discouraged over this whole thing. Not sure if it was my new shoes or if I had overworked my right hip, laying off for 5 days or so has definitely helped. So, I'm back to my old shoes. Since I'm not sure if they were the problem I hate to take the chance on these beautiful babies. Guess I'll invest in another new pair and can now say I have great looking walking shoes.

I have picked up about 6 or 7 pounds and am now excited about getting them off. Knowing I can run now should take care of this. Though it doesn't seem like much to most people, if you don't watch it, it WILL be a problem before you realize it. I know...it happened to me. And although I was never "fat" or "obese" according to the standards of today, I was heavier than I had ever been in my life and was well on my way to being in that group. To see my progress, go HERE and scroll to the August 26th entry. There's no reason to wait to do something about how you live and eat. If you wait until you are fat, you have more than an obstacle ahead to overcome. Don't let it happen to you!! Weight Watchers is a life saver...try it and see the results! Eat better and feel better...start today!

New STATs

For those of you that might think that the words "light", "healthy" or "low fat" are things to go by, please go HERE and scroll down the page for the Dear Dining Out" section for some shockers.

Well, I've taken it easy on my hip in the last week and a half. I think it's paid off. I truly hate to say that since my luck is that I will prove that wrong subconsciously :(

I ran once last week on Tuesday and my right hip hurt every step and was glad that it was over. Man, was I!!!

We got back from Orlando late Sunday and my hip was feeling so much better, even with all the walking we did at the Convention Center. So yesterday, I ran very slow and took my time. Though I could "feel" it deep it did not hurt, even all day long. My run was 3.5 miles with a pace of 10:06/mile. Today I thought I would follow suit and try it again. My goal was the same as yesterday with hopes of doing 4 miles. As it turned out, 4 was achievable with a slightly faster pace of 9:57. I can hardly stand to hear this pitiful pace! BUT I don't want to get hurt and ruin my running for months.

I've picked up about 6 pounds since all of this began and I'm sure carrying around this extra weight is more taxing on my body than it was use to a month ago. I am such a creature of habit and do not function well without it. My life has been anything but consistent since May. Adjusting is hard but I have to focus to get re-routed on the right path. I am determined and hopefully not over-determined!

Slowing Down

I selected not to run last Thursday and Friday because of my right hip pain. It gets better, but will begin to hurt again when I run. I'm a little confused that this is happening but Kent says that this is normal as much as I have run in the past 9 months. Personally....I do NOT like it!! Yesterday afternoon I felt like I could get out and run slowly today, but then night came. I have always had a tendency to get cramps in my calves and feet for as long as I have been drawing a breath in this crazy old world. But they have subsided in the last few months. It's been quite a while since I've gotten them. Well, last night I was plagued with severe calf cramps! It hurt really bad. So much so that not only is my muscle extremely tender, I was hardly able to walk this morning. Sooooo disappointing!! I really wanted to run. I'm missing it a lot. Now, however it is to be done, I'm gonna have to rethink all of this.

If there is anyone who can share how they have handled this kind of situation or have read about what one can do, PLEASE share it!! I'm real desperate and don't want to put away my running shoes for at least another 10 years ... Thanks for your help ...

What's Up??

Running has been strange for me this week. One day my hip hurts and the next, it doesn't. I pulled out the shoes I wore before getting the Nike+ ones. At first, I thought it was going to help; now I'm not sure. Don't know if I'm going through a readjustment time to get my hip back to normal or whether there is really an issue I need to address. Yesterday, I woke up really wanting to run. And I did so with enthusiasm. But after running a short distance, the pain resurfaced and hurt constantly. It was a gradual pain and not one that would tell me to 'STOP NOW'. So, today, I've decided to take off...it felt better this morning; but I felt the same way yesterday. We'll see. Maybe it's just overuse! Yikes!

For the past 2-3 weeks, my right hip has hurt. I feel it when I walk and definitely do so when I run. Can't figure it out. Today, my right groin muscle 'stretched', if you may. In other words, it didn't completely pull as it quit hurting a couple of hours later. Don't think it actually pulled, but it hurt some right after my run. Kent and I talked about it and are wondering if my new Nike shoes are the problem...that'd figure!! They are the new Nike+ that house a chip that finds its home in the left shoes and records your running stats when it 'senses' the piece that goes into your iPod. It's kinda cool and am still learning. It has a lot of neat things it does to include selecting your playlist you want to hear while running, choosing a Power Song to play at any time, choosing your distance like 5k, 10k, half and whole marathon (as well as customizing your own mileage), choosing a time you want to run, etc., etc.

There IS a dilemma for me ... we were talking this morning after our wonderful (or should be) run and we noticed that the shoes look to pronate!! My feet are normal and my stride and foot strike is normal. The shoes were not advertised to be anything but normal. So, I'm going to test this theory tomorrow by using another pair of shoes and see if I feel different.

You do realize that I will be sick if this is the case...all the money down the drain for them to include the chip and sensor which are extra! BUT, I don't want to be hurt and that's priority. We'll see at the end of the week just how things are going.

Participating in Challenges

Well, for the life of me, I cannot understand why my link to Nike does not work so my viewers can access the challenges I wrote about in the previous post! Before I publish EVERY link, it is checked, checked, and then re-checked to be sure it is working properly. But for some reason, this link is not working well. [Thanks Ginny for letting me know!!] Maybe Nike is having problems...don't know. I will be checking on this today and leaving an update as soon as I have one.

Some Challenges

I've signed up to participate in some challenges at Nike+. I'm hoping it will be goals I can achieve and keep me going throughout this hot, hot summer. You can go to Nike to see and participate in different kinds of challenges, even to set your own goals or make your own challenges for yourself and/or others to join you.

My first one is joining other Mississippians in charting your accumulated miles for this year. The challenge is against other states. I thought this would be fun to see how we (the fattest state in America) stacks up. So far, there are only two of us signed up. So, Mississippi Runners get up off your booties and join the fun!!!

The second one is a personal goal I made to run 60 miles in 30 days. Now, I know you say this is not much; but I wanted to start out slow. Once I have achieved this, my next goal will be a little more 'challenging' to meet.

The last one is an Age Run Challenge where others your exact age document the number of miles run in 365 days. Of course, I'm starting halfway through this year, but I thought it would be fun to jump on this train.

Whatever it is, don't let the heat get you down. It's too easy to give in. I know, I am weak here, too. But if we band together and start making some 'accountable' goals, it will be the push we might need to keep us from getting lazy and bogged down in our cool offices and homes sitting behind a computer all day constantly putting something in our mouths that we don't need NOR want. Again, I KNOW, I do it all the time.

If for some reason, you cannot or do not join the Nike site, still go and make a chart on paper or on your computer and keep up with it yourself. Yes, you CAN do it and you must take care of yourself. No one else will do it for you.

See you on the road!!!

Welcome

To our new site and come on in...

My husband and I run quite often and participate in races when we can. We, also, try to improve our eating habits (at least on a regular basis). Don't get me wrong, we love to eat out and sometimes we toss everything we know to be true and good out the window and just jump in and eat like it's our last meal. We ARE human and we love to fellowship with family and friends! This summer has actually been that way and definitely to our disadvantage. But we're trying to get back on schedule to what we know to be right and begin to feel better again by running more consistently and taking better care of our bodies. So, this site is dedicated to running and healthy living. And we are grateful that you chose to visit us.

This site will have our running goals, race pictures, healthy living and favorite recipes to name a few, as well as our disappointments. Look for our favorite links to these, too. We want this to be true and a good site to come to for encouragement and reference.

Again, welcome to this site and please feel free to e-mail us or leave your comments. Our other sites are listed in the sidebar.