"When I do the best I can with what I have, then I have won my race." Jay Foonberg



Weekly Running Log

Friday, July 23, 2010

Great Days

Yesterday was one of the best running days I've had in a while. After a few days...yeah, I said DAYS...of out-of-sorts eating and little moving around, I was quite surprised that I felt like running as I did. I had the most wonderful weekend with new friends, fun food and making cards. But I'd gotten so out of the habit of eating like this that it was quite hard to get out and run as well as I'd gotten use to.

Actually, the run on the treadmill started out quite different. Being a little sluggish, I thought I'd just run as comfortable as I felt. Even at a mile and a half I was still not excited about this. But then "it" kicked in. I don't know what "it" is, but there is something that controls how well you workout and how much you enjoy it. Maybe it's adrenalin or maybe it's change of mind but whatever "it" is, I'm glad "it" happens. Then 3 miles turned into 5 happy ones, then 6, then before I knew it I was closing in on a solid 8 miles ecstatically. Is that a word?

The first 3 miles I ran comfortably at a 10:00 minute pace then I moved up the final 5 to a 9:40 pace. I felt great and had no idea how far I felt like going...much less whether I could do eight or not. It's been a long time since I've run that far.

So, today, I thought I'd just put in 3-4 slow miles to not overwork my legs. This time it was the first 3 miles that were pretty good keeping a 9:07 pace. This was followed by a mile of walking, then ending with a mile of slow jogging making a total of 5 miles for the day. Running after walking is almost impossible for me, especially of any distance like a mile. But not worrying, I wanted to do something non-stressful after a hard, long run yesterday.

Now, set your goal and Run 4 It!!

Thursday, July 15, 2010

Woo-Hoo

I'm so excited about my run this morning. I ran outside on a fantastic bike-path. It wound through a wooded area and was wide enough to welcome runners and bikers easily. This is the first time I've run outside since July 1st. Where we have to run is totally in the open with lots of sunshine (another nice word for dreaded heat). This is a killer this time of year. But we had an opportunity to run on a very nice bike-path early this morning. I told Kent before we got out of the truck that I wasn't sure how long I was going to run since I'd not been outside in quite a while. But as I got going, my base mileage of 5 miles became a sure thing. I passed many people, some by themselves and some with others and some on bikes. It was so pleasant. I loved not knowing what each little turn in the path would reveal and where it would take me.

When I started out running, it felt sooooo good to be outside again and the shade was so welcoming! It boosted me tremendously. Before I knew it, I was on a steady pace of fast and faster. [Remember, this "fast" is for ME...not someone else.] I looked at my Garmin several times because I was excited with the readings it was picking up. Many times it was recording paces in the mid 7:00 minute range. I couldn't believe it! And I wasn't even huffing...at all! When I finished and downloaded my info, I found many recordings in the upper 7 minute pace as well as even a couple in the high 6 minutes. I'm sure the elevation played a part in my run but if you know how I run you'd understand that I try to keep a steady pace or foot strike whether I'm going up hills or down them. Therefore, this was cause for excitement. The only thing that played havoc with my overall pace was that there were a couple of times I had to come to a complete halt for traffic crossing but I'm still very excited! My average pace was 9:13 and I'm happy with that.

One "issue" I had to deal with: a large snake!! It was a rattler and must have been a minimum of 1.5 feet long. He saw me before I realized he was there and raised up as I approached him. Thankfully he had already crossed most of the path (though he was in my lane) and I could get around by going behind him. Ooooo...I'll have to say this scared me. All in all the run was kinda adventurous and I look forward do doing it again if time allows while we're here. Oh, I miss being outside!

Sunday, July 11, 2010

A Week in Review

This week's workouts have been outstanding for me! I can't believe I did it...31 miles!! I surpassed my weekly goal of 25-30 miles per week. I never thought I'd get up that high unless I was preparing for a marathon or something! Now, seriously, my initial goal was to "try" to reach 25 miles. To even think about putting 30 miles in there seemed ridiculous to me when I first decided to set this one.

For the next couple of weeks, my "real" goal will be to reach the 25 miles. There will be a couple of times that I will be inside 2-3 days solid, close to midnight, with no opportunity to get out or have a treadmill available. But I will NOT give up and consider this a temporary time to get through (as far as running goes).

Let me be clear here. This is will be a fun time that will require me to sit for hours. I will be going to a Scrapping Crop for 3 days starting early in the morning going until midnight. As far as running goes, plans are to run as much as I possibly can knowing that this is not a lifestyle but a temporary break from running. If I meet the 25 miles, this will be a plus. So with a day's rest (today), I will begin another week's work tomorrow.

Here are my totals for last week:
Run/Walk.....31 miles 307:26 min
Bike.....11 miles 58:20 min
Wts/Core.....3 times

Let me leave this with you. Set your goals a little higher than you think you can achieve and go for it. Have a healthy, happy week!

Thursday, July 8, 2010

Great Workout Day

I wasn't sure how today was going to go with a 7 mile run yesterday, but it was one of the best I've had in a long time. Kent is always trying to get me to slow my pace down and this is the hardest thing - besides walking - I've ever done. Don't know if I need someone to be with me to do this or if I just don't do a good job at it period.

My workout today consisted of:
5 easy miles on the TM
Hand weights for upper body
Ab and Core workout

My run seemed so easy but I didn't want to overdo my legs from yesterday's run. After all, I do want to run tomorrow, and Saturday, and Sunday. Oh, well, you get the idea.

I've discovered a new friend. No, it doesn't breathe. While I was on the TM, I looked around and saw this item I've not noticed before. It's an incline bench! Okay, I'm not a body builder NOR am I a workout-at-a-gym kinda girl; so this was new to me. I LOVED it! It is great for abs and I will seek this little item out every time I go now. Wanting to get to more and different ab/core muscles worked out, I added sit-ups on the floor and some planks to my w/o before leaving. It turned out to be the best I've done and I was able to go the longest I've gone, too.

I felt great today. And to top it off, I lost 2 pounds since last weighing in! So, WOO-HOO for a great workout, feel good kinda morning!! The rest of the day will now be a breeze..........

Wednesday, July 7, 2010

First Long Run in a While

This week has been pretty good so far. Though my runs have been on the treadmill at BodyWorks, I have been running. Because of going there, I've been doing a little biking, too. I don't think I'm a biker, but I've used that to cool down from my running and I feel that anything different from running is a plus.

Today I got in a long run. I've been getting a little antsy to get back outside so we were out and on the road a little after 7 a.m. We went to the Sportsplex (also where BodyWorks is located). The air was cooler but you could still "feel" the humidity. After getting in 5 miles, I decided to finish with 2 miles on the treadmill. I am pleased with the run, even if it was broken up with a 5 minute transition from outside to inside. And, boy, did I pour on the sweat inside. The difference from outside to inside really made my body react. But I felt good and really wanted to get in a 7 miler this week. Nothing was pressing time-wise and all-in-all it was a good run. Now for a HHOOOOOTTTT shower!!

Thursday, July 1, 2010

A Boost For Me!

After running in the heat a few days last week, we cemented the fact that a gym was the best place to beat the heat and humidity for the rest of the summer and continue to get a good workout. Check out this horrible picture to understand why...


This was taken between 6:30 and 7:00 in the morning. Just look how drenched I was! Thankfully I usually wear black or dark shorts because these were soaking wet, too. And for those who think "so what" let me add here, I DON'T sweat much at all. Even my shirt gathered in the middle and made me look pudgey...yuk!!! (This is not belly btw.) I stay drained after a measely 3 mile run...and that's about all I can do. All our running seems to be in places where there is NO shade, such as parking lots, pavement and seawalls. These kind of places keep the ground underneath very hot as well as the air around us. But not even a breeze has even been blowing lately. So this has been a hard year for me so far.


Here is Kent trying to cool off on his bike. Though he looks "cool" I'll add that he stays wet from morning til night. Here he's already run and taken a dip in the pool and STILL trying to keep cool. He wears his hair back when he's hot and trying to cool down. Now, he IS a sweat-er so this year has been very hard on him.

Now, Back To The Future...
Let me just say that I have really kinda dreaded joining a gym for the summer thinking it would be a waste of money. But after going this morning for the first time I've got to say it was a real pleasure. I started out running on the treadmill (after all, I'm a runner and that's the main reason for joining-to get out of the heat and humidity). Starting with a somewhat hesitant mindset, I hopped on the TM and almost immediately loved it! Hey, I'm NOT a TM girl at all. But I'm wondering (and have been) if ours was callibrated right. Now, I can say - NOPE, it's not! It is tough doing a 10-minute mile on ours but within one minute of running on theirs, I was running a 9:18. This was so exciting. Then I got to wondering if I would give out sooner than what I had planned to do; then thought if I could make 3 miles at this pace, I'd be happy. Well, the 3 miles came and went pretty fast. Next thing I knew I was up to 4.5 pretty easy. I just couldn't believe it! Thinking about doing some speedwork since I was really finished with what I wanted to do, a decision was made to pop up the speed to an 8:15 pace. I did 3-400's with a 9:18 pace interval; then the last half mile or so I sped it up to a 7:52 pace at 2 (or 3 I forgot)-800's. This ended me with 6.25 miles total. Boy was I stoked!! This was NOT hard and it really gave me a boost (hence the title today).

My running was followed by 3 miles on their bike, floor work, weights and ab and core workouts. If I could have thought of something else to do, I believe I'd have done it...although Kent was kinda pacing by then to leave. Can't wait for tomorrow!! See you then...

2016 Races

  • 10/15/16...Shrimp Festival 5k
  • 05/30/16...Fiesta Five Flags 5k
  • 03/19/16...Azalea Trail 10k
  • 03/13/16...St. Pat's Leprechaun 5k
  • 03/05/16...Bay to Breakfast 12k...1st trail race
  • 02/20/16...Sea Turtle Half
  • 02/13/16...Double Bridge 15k

2016 Goals

  • Run 1,000 miles-Done
  • Bike 300 miles
  • Half Marathon-Done
  • Eat fruit daily
  • Push through the hard times-Done
  • Cut back on refined sugar

2015 Races

  • 12/19/15...Make It To The Line 4 Miler
  • 11/21/15...Wild Turkey Trot 5k
  • 11/14/15...Oyster 5k
  • 10/10/15...Shrimp Festival 5k
  • 05/30/15...PHind a Cure-W/D
  • 05/02/15...Fiesta Five Flags 5k
  • 04/18/15...Zydeco 5k - W/D
  • 04/??/15...Virtual Remember the Fallen 5k
  • 04/??/15...Virtual Boston Strong 5k
  • 04/11/15...Magnolia 5k
  • 03/28/15...Azalea Trail 10k
  • 03/07/15...Circle K 5k
  • 03/01/15...Gulf Coast Lulu's 10k
  • 02/28/15...Sweetheart 5k
  • 02/07/15...Double Bridge 15k

2015 Goals

  • 1 Half Marathon
  • Eat fruit daily
  • Overlook past failures
  • Push through the hard times/things

2014 Races

  • 12/06/14...St. Jude's Half Marathon
  • 08/16/14...Pinky 5k Virtual
  • 08/15/14...Howl @ the Moon 10k Virtual
  • 02/15/14...Sweetheart 5k
  • 02/01/14...Double Bridge 15k

2014 Goals

  • 1 Half Marathon
  • 700 Running Miles
  • Strengthen my Upper Body
  • Recuperate, Recover, Renew
  • Get active in WW
  • Eat Fruit Daily
  • Start Clean Eating
  • Begin Eliminating Sugar from Diet

2013 Races

11-30-13...Stennis 5k
11-23-13...Turkey Trot 5k
11-08-13...Run For The Kids Virtual Half [St. Jude's]
10-12-13...Shrimp Festival 5k
09-22-13...Talladega Half
07-04-13...Wesson 2 Miles
06-29-13...Emz Liverpalooza 5k
05-18-13...Pursuit of Fun 5k
04-20-13..Warrior Dash
04-07-13...Gulf Coast Half-Pensacola
03-23-13...Azalea Trail 10k
03-10-13...Leprechaun 5k
02-24-13...NOLA Marathon
02-02-13...Double Bridge 15k-Pensacola
01-13-13....Gulf Coast Half-Lulu's

2013 Goals

  • 3 Half Marathons-Done-Plus 1
  • 1 Marathon-Done
  • 1000 Running Miles-No, due to RC Tendonitis & Broken Shoulder
  • Eat fruit daily-A little aggressive but better
  • Maintain weight in 130's-Did NOT happen!

2012 Races

12-08-12...FloraBama Jingle Bell 5k
11-24-12...Jingle Bell 10k
11-17-12...Turkey Trot 5k
10-27-12...Jazz Half
10-20-12...OS Rotary 5k
10-13-12...Race for Grace 5k
09-29-12...5k For Katlyn
07-04-12...Wesson 2 Mile
04-15-12...Gulf Coast Half...[Withdrew-bronchitis]
04-14-12...Diversity Dash 5k
03-24-12...Azalea Trail 10k
03-03-12...MS50 20k...[Withdrew-bronchitis]
02-25-12...Kids Need Heroes 5k
02-11-12...Sweetheart 5k
02-04-12..Double Bridge 15k
01-14-12...Pensacola Half



2012 Goals

  • 1 Full Marathon-Marine Corp filled up
  • 3 Half Marathons-2 Down-Sick had to drop 2
  • 20 Miles-Wkly Mileage-Bronchitis kept me from this
  • Cross Training 2x Week-Poor Commitment
  • Weekly Weights W/O-Again Poor Commitment

2011 Races

  • 11-26-11...Kaiser Half
  • 11-19-11...Turkey Trot 5k
  • 11-11-11...Thumbs Up for Bill 5k
  • 11-05-11...Senior Bowl 10k
  • 10-22-11...Running the Streets 5k
  • 10-15-11...Shrimp Festival 10k
  • 10-08-11...Mullet Run 5k
  • 09-24-11...Waiting for a Cure 8k
  • 09-05-11...Labor Your Legs 5k
  • 07-04-11...Wesson 2 Miles
  • 06-04-11...Bay Fest 5k
  • 05-14-11...Stargazer 5k
  • 04-30-11...Fiesta 5 Flags 5k
  • 04-16-11...St. Benedict's 5k
  • 04-10-11...Gulf Coast Half
  • 03-26-11...Azalea Trail 10k
  • 03-19-11...St. Patrick's 5k
  • 03-05-11...Eco 5k
  • 02-13-11...Mardi Gras Marathon

Secrets to Running a 5k

Here is an excellent site for those who have thought about running a 5k race but just hadn't made that move yet. There's tips, directions and even a section on what to wear. If you have never run a race, you are missing out on a lot of fun. You will have support from most everyone you meet. Now for the site...click here to change your life and get started!

Free Online Health Calculators & Nutritional Databases

* Calories Burned Calculator - you choose the activity, total minutes doing the activity, and your weight.
* Target Heart Rate Calculator - you choose the activity, total minutes doing the activity, and your weight.
* Food Database - you type in the food category, the food and the nutritional label will come up.
* Weight Maintenance Calculator for Women - you input the info and the calculator will come up with the amount of calories to maintain your weight.
* Weight Maintenance Calculator for Men - same as for women.
* Body Mass Index - find out your BMI with this calculator.
* Healthy Weight Calculator for Women - determines your healthy weight for your height.
* Healthy Weight Calculator for Men - same as for women.
* The Longevity Game - a fun question and answer game that finishes with your "lifestyle" and how long you'll live. [I finished with a great 93 years of age!!]