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



Weekly Running Log

Monday, June 27, 2011

Beating the Heat

Running in the heat and humidity in the south is a challenge to say the least. Racing this time of year, for me, is difficult at best. And, now my hubby has signed us up for one next month...JULY! Why in the world do I let him do this to me? I absolutely forbade him to do this to me again after the Bay Fest 5k where I thought I was going to hang up my shoes and say "it's been a good ride" and now here we go again. Oh, it's not ALL him...guess it's the racer in me that wants to participate as often as I can. But in all honesty, I'm just not a summer runner outside. I've been working harder on this because I would like to do a 5k occasionally in the heat of the year without the stress of passing out or hurting something or someone (no, not really). My brain wants to run and race but it's getting my body up to par to go along with it.

This year I'm doing a little more running outside. Yes, it's early, but at least I'm outdoors some. But this isn't the only challenge I'm facing. We've been busier this year since I've been running which is causing more planning...busy-ness vs. when vs. inside vs. outside. It's all there. Personally, I function better when I can be consistent at a specific time AND at a specific place. Well, let's face it, it's easier to do this when you have more control. Factors like grandchildren's activities, heat and changing locations (via camping) throws in a ton of factors that mix together in different combinations. And, though I've not been as consistent in daily runs, I am trying to run 4 times a week...somewhere at some time. If I can conquer this I'll be more likely to pick up and head out (or on the tm) when the time presents itself in out-of-control days. I love it when my FB friends post their runs! People, please don't stop doing this. You never know how you influence others. Whether they are "good" ones run fast or just the fact that they beat "the system" (environment) and get out and do it, it's all encouraging to me. I can't tell you how much these posts have give me the kick in the butt that I needed to run, even if it wasn't at 6:30 in the morning. Because of this, I've done better than I thought I would.

Now for last week's review.
Monday: Started with a 1 mile warm up followed by 3 miles of running and ending with 1.5 miles cool down. I know that doesn't seem like much or challenging but this is good for me. This was done outside and it was getting hotter and hotter.
Tuesday: Ran 5 miles on my tm and burned 781 calories. Felt good. Later that afternoon I got in another 2 miles on it using 314 calories that time. That's over 1000 calories for the day. I'd say this was another success.
Wednesday: I did my second spin DVD class with Frank. This is hard for me. But I don't like for inanimate things to beat me or control me. With that in mind, I ride a bike that doesn't move, there are hills (in Bay Springs) and humid weather that I am determined to beat. At least, give it a run for it's money. My spin workout was better and I felt stronger than I did the first time. It's still hard for me to spin like the program directs you to but my goal is to do the entire class without having to sit down. On Thursdays and Fridays my quads are tight but it's the good feel that exercise leaves you with when you know you've done well for your ability. Thanks, Frank, for going with me cause I might not have tried it the second time. Can't wait to do it again this week!
Saturday: Before leaving for that day's all-star games out of town, I was determined to run somewhere for a little while. With no distance in mind, I thought I'd go out to the Sportsplex and do what I could as well as I could. Once I got on the street, I realized I felt pretty good. Was going to start with a walk w/u but decided quickly I wanted to start running. Soon my mode changed again to do a couple of speedy 800's. My fartleks are usually made up of 400's and having nothing in mind to do on this run I thought I'd go for it. I began running my first 800 with the fastest pace. It had some slower running in it because I decided after I had started running but still okay with it. This felt pretty good....hmmmm! Maybe I'll do another mile of 800's. So this goes on for 4 miles! I couldn't believe I was strong enough to do so many half mile pick-ups when I've only done quarter mile ones in the past. Then I realized one reason...spinning! I really believe the little bit of spinning I've done has begun to help with the strength in my legs...I could "feel" those muscles working and I really haven't, like this anyway. With 4 miles down now and a little more time to spare I thought I'd shoot for 2 x 400's running as fast as I could, not just faster, but the fastest WITHOUT throwing up...no Magic Mile for me now. I began breathing pretty hard and could hear it well over my music but I kept pushing. I pushed myself as hard as I could. It was feeling great! I never knew this would feel good but I was loving it. My first 400 was down. When equal recovery was over, I shot for my last pick-up as hard as I could go. After I got going I realized the sun was beginning to play havoc with my breathing and ability. I looked at my watch 2 or 3 times hoping it wouldn't be long...and granted it wasn't...but it seemed like a long time to finish. I knew I was slowing down but then I began talking to myself and saying things like "I can hold my breath long enough to finish this!" And before I knew it I was done!! Yep, I was done with only some walking for a cool down. All pick-ups were followed by equal recovery.

When all was said and done I was very pleased with my pace with increasing better times with each fartlek.
800's pace:
1 - 9:20 (should have restarted my lap but didn't)
2 - 8:24
3 - 8:14
4 - 7:57

400's pace:
1 - 6:49
2 - 7:03

This is super for me. I even had a spike of 5:50 in my 400! This has never happened before! Now I'm getting excited that there may be another 5k PR for me this fall. Two great things occurred: I felt great and there was NO pain!! What a day!!

This week was a very good one. Had I planned the week I wouldn't have gotten in the 4-5 runs as I always want to achieve and would have been disappointed.

Lesson learning: To do as much as I can and do not sit around with stinking thinking that it's too late to run when I still have many hours left in the day. I say "learning" because I KNOW I will have to face this giant again. At least with a successful week behind me, I will have begun a track record of overcoming this "control" obstacle that fights me.

Until next time...
Run 4 It

Monday, June 13, 2011

Better-Not Best

Last week's workout was better. The only problem was that time was of the essence. Simply didn't have time to get more in. I'm glad that I was able to get what I did AND I really felt better in doing so. I began doing my workouts inside more. I do not make transitions good at all whether it's locations or seasonal. Staying "on track" during this time is hard. And last week there were several interruptions that kept me from pushing through. BUT, I'm glad that some decisions were made.

Ran at the Sportsplex really early Tuesday morning with Frank getting in over 8 total miles: 1.15 warm up, 6 running and ending with another 1.15 cool down. I was stiff from the hill race on Saturday but not actually sore. It was good. Our pace was comfortable and actually I felt like I might could have run another mile. Decided to be kind to my body and not overwork it.

Wednesday I decided to hit my treadmill. It was a struggle but my mental state of mind took over and pushed me through the beginning. That's all it usually takes. Once I get started, I'm okay. As a matter of fact, I felt great. Ran 5 miles at a 9:09 pace at 1.5 grade. Worked on core, abs and floor work. Also got in some weight exercises. I really felt GREAT when I was finished.

Thursday I joined the Wellness Center. I thought if I was going to begin inside work I may as well take advantage of the availability of many pieces of equipment a gym offers. Mostly, I wanted to give my hand a try at spinning. Classes are included with the WC membership. Can't wait to see if I can spin longer than 5 miles, ha. That day I came prepared to do a little workout so I jumped on the bike (not spinning) and got in 5 miles. I could feel the muscles in my quads and I was excited about that. No pain, just good ole hard work...hard for me. I'm a wimp at biking but hope I can improve that this summer. Also, got in a couple of miles on the TM and ended with some inverted sit-ups...one of my favorite exercises to do. I LOVE feeling my core working. It hurts and I push myself cause the results are great, even in only a couple of workouts. I really need to get up to speed with my core work. I've been slacking in this area.

Friday through Sunday was extremely busy. Friday morning we had to attend a funeral of a friend's dad. He was recently diagnosed with cancer and given only a couple of months to live. He never made it! Had planned on working out at that time but this took precedence. We left shortly thereafter going to watch our grandson play All-Stars Baseball in Hattiesburg. I love watching baseball especially when he's playing. This took up the afternoon. Afterwards we did a few errands while there. Sitting outside in the heat really takes all energies out. Saturday morning we were off to H'burg again. Sunday morning before Sunday School, I hopped on the TM at home and got in 5 good miles. If felt really good as I had only planned on three. After church and lunch, we're hitting the road one final time for a whole afternoon of baseball. I wouldn't change a thing. Sometimes "life" happens and you just have to adjust. We got home quite late Sunday night as there was more than one game played and we had a chance to have a good family visit over dinner. Our little sweet man even got a home run the last game...woo-hoo!! We're so proud of him. They came out winning the tournament. Here he is sliding into home:


Now, tell me...ain't he the cutest...[no grandparent can answer here, ha!]

Sunday, June 5, 2011

Good vs. Bad

ADDENDUM: A couple of things...I made a terrible error saying that Frank got 2nd Place in his age group as he received 1st Place. Oops! Okay...he's already scolded me, ha! With him being my running partner, I feel terrible. Two people played important roles in their support of me with their comments (Ed & Ginny). It pulled me out of the hole I fell in much faster than if I had "worked" through it alone. These particular people mean a lot to me and definitely want to recognize and correct any errors I've made in my blog post.
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Last week was quite a mix of emotions. Getting in a fairly long run before leaving Gulf Shores was rewarding and yet sad as it will be a while before I'll be able to run the beach road again. But coming home and getting in another decent long run with my running partner and new friend was nice, too. Though my runs have been a little slower than usual, I've taken it for what it's worth...a run vs. laying on the couch. MUCH better. The heat has come with a vengeance with its twin, humidity! I mean it's been terrible in the south. Boy, do we need rain to break this. Temps reached 105 on my back porch on Friday and "legally" recorded as 103, a record breaker for this early in the summer.

Getting 15 miles done in just two runs, I felt I would reach my weekly goal of 20 miles pretty easy. After all, I had a 5k planned on Saturday. But for some weird reason, that didn't happen. Reached 19.3 miles! Oh, well. Travelling cut me short a day's run, so I guess that's not bad for 3 days.

We registered for the Bay Fest 5k in Bay Springs on Saturday. Knowing it's a hilly area and the problems I've been working through with my left knee, I was still talked into doing it. It's so easy to do when you really love to run. On top of that and maybe one of the reasons I registered was to see all my friends I hadn't seen in a while. I have REALLY missed them and knew they were going to be there. Actually, some were there I hadn't planned on seeing. It was kind of like a family reunion of sort. Runners are like that...extended families. We all speak the same language, look the same and plan our lives the same (for the next race). Here are some pics before the lowdown.


The course was a tough one. It may not have been so daunting except the weather placed an additional degree of difficulty on it. I began struggling to breathe in the first mile. One reason I love my iPod is that I can't hear my breathing or foot strikes...they really get me off track and sends my brain messages to tell the rest of me that I'm pushing too hard and to slow down...even when I'm comfortable at a certain pace. Therefore, I LOVE my iPod! I probably would have died if I had not had it for this run! Even with it, I could hear my labored breathing above my music and I knew this was too hard for the beginning of any race. Hey, this is only a 5k, right? What in the world is going on here? Oh, boy, this is not looking good.

My first mile was VERY good with those hills and humidity. An 8:27 pace is about my norm for a very flat course and that was my pace for the first mile...not a good sign. (Have I told you how much I love my Garmin lately??) With the stats, I saw this pace and was really surprised. By the time I had gotten to the second mile I was about out of energy. I mean "OUT". It was then that I realized that a friend of mine from the coast was experiencing some problems, too. Tommy and I run pretty close to the same pace and with me slowing down I knew we were both not doing well. Then I would see him slow down to a walk of about 5 steps or so and start running again. I couldn't run any faster and was hoping to stay close to him. Two more times, he stopped for a few steps and would run again. These times I saw him rubbing his quad, I knew he was in trouble. I felt soooo bad for him. Gradually, I was catching up and then I knew that I would pass him. In doing so, I asked if he was okay and he said yes so I figured he could handle this issue until he got in. Did I say this was a 5k??? Folks, that's only 3 miles!!

My two running buddies had long gone. One ran very strong and pushed ahead right at the beginning...Go, D, you're my hero today! The other hung with me at first, then I realized that he was running slower for me. I insisted that he NOT run with me and to go on ahead. Frank ran good, too, and is the best encourager there is. But in the last half mile or so I found myself walking a few steps then running again a couple of times. I absolutely had nothing left in me. I was feeling defeated the longer the race went on. Would it ever end??? I hate this race!! Why did I let Kent talk me in to this? It chewed me up and spit me out like old Jonah's big fish. How can I be so beaten up in such a short distance...I was never so glad to see a Finish Line for a 5k as I was this one.

Okay, I admit, I didn't have nor ever have had any hill training. The last 2 months or so, has been totally flat running. AND, my knee has been in-and-out of the knee brace recently. This definitely was a cause of concern for my ability to continue to run after this race. I didn't want to injury it further.

Kent had been struggling with gout the last few days (too much seafood on vacation, ha). And, when that strikes, it puts you down. But he had done well in nursing it and though it wasn't back to normal, he was able to racewalk. He did VERY well with his race. It was his first time to RW on hills plus dealing with all of the heat and humidity combined. Since being a runner for over 30 years, Kent has found that racewalking, with its strict guidelines, is more of a challenge than running ever was. With racewalking based on the honor system, at times, it can be frustrating when you see fellow "racewalkers", who do not know the guidelines or just refuse to follow them, win awards. But he is learning to deal with it and has really enjoyed the new challenge of RW and is improving with every race.

When it was all said and done many of us came out as winners. Tommy had to leave but we picked up his trophy. Congrats, Tommy! You did well...I KNOW cause I watched you!! Here is your cyber award until we can get it to you.


Deleica S. won 1st place, Frank B. won 2nd place, Gary T. won Grandmasters, Anna T. won an award...forgot your place, sorry :( ; Kay J. won first place, Ray H. won Masters and Jennifer H. won Overall Female Racewalker...oh, and their son, Bo, won in his age group. There were many others, I just can't recall them right now. Many of our friends left as winners. Congrats to everyone! Caroline R. won in her age group, Vicki C. and Eric W. won and seems there was someone else. Of course, if you were breathing, you won THIS race, ha! Kent won 2nd place overall racewalker and I won 3rd in my age group. Here are our awards:


Lessons learned or reinforced:
1. Train appropriately, even for a 5k.
2. Condition your body to the weather expected.
3. Hydrate, hydrate, hydrate.
4. Always have iPod charged (this one's for you D.)
5. NEVER give up...ever!!
6. My best is my best, not someone else's best OR their expectations.
7. Do NOT put myself down. Evaluate the race and plan for the future.
8. Always find something positive.
9. Share your experience, good or bad.
10. Shake off the bad, negative, or hurtful things that happen and push forward.

I did well for all of the "new" things I experienced and am looking forward to being better next time. Enjoyed visiting with our runner friends. And, though I was pretty disappointed in my race, opening up and sharing my results and feelings to close friends with some time to recup and get my head back on straight, I've learned to share my experience as it is. It may help someone else going through the same thing. I hope you find something here that will encourage you to do something better, stronger and kinder.

I AM A RUNNER and am not going to give up!! And, neither should you. Always do your best, it's all you have to give. Until next time...

Run 4 It

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!

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* Food Database - you type in the food category, the food and the nutritional label will come up.
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* Healthy Weight Calculator for Women - determines your healthy weight for your height.
* Healthy Weight Calculator for Men - same as for women.
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