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



Weekly Running Log

Wednesday, July 27, 2011

Splitting 'er up...

I got dressed this morning to do my run and first one thing then another changed my plans for the day. By lunch, I was absolutely mad at myself for letting "things" dominate my day and now I'm just wanting to lay around on the couch in my workout clothes wanting a nap and not having broke a sweat! What a sorry picture!! And though Kent had gone and gotten in his workout and swim it just made me feel that much more, well, whatever!!!

But what kept coming to my mind was Nike's "Just Do It" and for every reason I could think of, there just wasn't a legitimate reason as to why I shouldn't and I was wasting a lot of time trying NOT to do "something". So I MADE myself get up and attack "some" kind of exercise. Thinking I could eke out a couple of miles on the treadmill was satisfactory to me...at least that gave me "something" for the day. I was really having a pity party. For one thing, I missed out on running with some sweet friends early this morning and I really wanted to run with them. The treadmill wasn't as terrible as I kept telling myself it was. After a couple of miles, I got off and decided to do some weights. I am soooo behind on my weight workouts as well as my core and I can really tell it. On top of that, I had gained 4 pounds over the last month, felt flabby, and wanted to nurse my dark chocolate for eternity. I mean, it IS good for you, right???

Well after the first couple of miles and doing some weights, the thought came to me to run another couple. Thinking that was "nothing", I hopped back on the tm and did these. The workout changed from then on out. All in all, I had an outstanding workout! Splitting my running up in two-mile sessions seem to have given me more and more energy and brought excitement back to my running with unexpected, unplanned speedwork. I really needed this today! Here's the breakdown of my workout:

2 miles-18:39 (1st mile warm-up; 2nd mile-8:34, 8:20-2x400 with equal recovery)
Weights
1 mile-8:57
1 mile-8:20, 8:49, 8:00, 8:20 (400 increments)
Weights, Balance
1 mile-8:49, 8:27, 8:00, 8:20 (400 increments)
1 mile-8:57
Lastly, Abs and Core workout

I'm ready now to pat myself on the back for a different kind of workout that ended with a great feeling. I really loved the breaks and I was able to sustain longer, harder paces than I have in a long time. Maybe there's hope for better races this fall. Whew!

Monday, July 25, 2011

Is Breathing Necessary?

Okay...I know I've said I'm not an outside summer runner but for some reason I'm really wanting to change this. Change is easy, right?? NOT!! Even getting up and out on the road by 6:00 a.m. still makes for a tough run in the summer...especially when the humidity is at its fiercest. I think I would do alright except my brain wants me to run as if it's cooler weather - carefree and fast. Again, NOT!! As far as I'm concerned, it's just not going to happen this time of the year.

With that in mind, the decision was made to toss the time and get out and run looking more at distance at a slower pace. So far, it worked last week. I had very enjoyable runs on the Reservoir going wherever I wanted to and running comfortably. I say comfortably because I wanted to be aware of my body and not get overheated and underhydrated. Yeah, even on runs as short as 5 miles you can lose all your fluids quickly.

When we got home, I thought I'd continue doing what I had been doing and go out on Thursday for an easy 7 miler. I had done 5 miles the last few times and decided if I continued the way I had, being safe, that I could throw in a 7 miler. This is really not distance, folks, and I know it but it's further than the usual for me this time of year. I met Frank at the Sportsplex and we started out early. I felt fine when we started but it wasn't long before something was going on. Something I'd not experienced before. Early in the run I began struggling with my breathing. Not the typical kind of breathing hard because you're running hard but the kind that you can't get enough air into your lungs to function. So we began to walk a little. No problems. Started running again. Can't breathe. Walking again. Can feel air getting into my lungs, started running again. It felt like an elephant was sitting on my chest and I couldn't move. Okay...you get the point! This was scaring me because I've not had trouble getting air before. This continued until we finished. I refused to quit!!! Can you say stubborn?? What in the world was going on?? When I got home, I was totally exhausted and perplexed. How do you fix something you have no idea what it is? I was absolutely fine when I was not running. I do not have asthma and that is exactly how I felt trying to breathe. So I rested on the couch...ended up sleeping the rest of the day, getting up to go to bed and slept all night long. What's up with that, too?? The good thing was I felt really refreshed when I got up the next morning. But I was VERY leery of this happening again so I took the day off. As a matter of fact, I was pretty down about it and couldn't make myself do anything else for a while.

After some time, I evaluated the situation and decided I was learning just how much my body goes through this time of year. I took it for what it was worth, got my rest, and began fresh on Monday.

I am dying to put in longer distances but it's not happening now. Patience is like an annoying gnat flying around my head trying to get my attention but I can't catch or swat it. It's a hard thing to grab hold to. I watch as others seem to experience no difference in their running with great paces and it puzzles me. Why can't I do this? I never knew running was so complicated. I'm learning more and more about MY body than ever before. I am thankful for it and will treat it good as best as I can.

Lessons learned:
Toss out everything you know about running in the summer.
Listen to my body.
Do my best with intentional slower paces.
If longer distance woos me, be aware that though I may try it I am okay if it doesn't come to pass.
Respect my efforts and do NOT get down.
Step back, evaluate if there is something that needs my attention and do it; if not, take it easy.
Do NOT stop exercising unless injured.
And, finally, keep hydrated more than usual.

I can hardly wait until cooler temps and fall weather are here. Come on, Sweet Thang! I'm anxiously waiting your arrival!

Until next time...
Run4It

Monday, July 18, 2011

My Cup Runneth Over & Prayer Request

News: Please pray for my friend who is suffering with a painful knee problem. She doesn't need surgery which is wonderful but is struggling with the frustration that comes when you're not able to run. Pray for healing and for her to learn what God wants to teach her now. Thanks so much!

Good Morning...


We've been on the road some this week and I've been tied up with my Summer Crop Event. I love those! For you who don't know, this is a scrapbooking event. These are very long days up to midnight and my runs are put on hold until it's over.

My first day at Ross Barnett Reservoir, I got in a run early before the heat starting rearing its ugly head. So when light appeared, I hit the street. It wasn't long before I was meeting more fellow runners and it was so exciting. I had my annual doctor's appointment with routine bloodwork later in the morning but I wanted to run so bad. With that in mind, I had to take it easy and not get overheated so as to "need" water until the lab work was completed. So I limited myself to 3 easy miles which was a good decision. Had a good run, sweated respectfully (my terms) and was able to wait to replenish my fluids at lunch without a problem. Just couldn't see not doing something and I was dying to run. Many good decisions on that run. Not sure where "that" wisdom came from, ha!

My weekend was full and so was my stomach. Oh my, I ate sooo much, sooo often and sooo bad; but it was sooo good! Though I love this event, these hostesses really don't let you get hungry cause there's a snack or meal every time you turn around. I'm gonna have to watch this next time. Let's just say, I've got to hit the road a lot now to clean up my act. On top of that, I do my work standing up...for hours and hours and hours at a time. This is where I share that my feet were so swollen by Friday night I was miserable. BUT, I knew this was temporary and didn't worry about it much. The Crop ended Saturday night and Sunday came and we headed out to eat our weekly Chinese lunch. Well, being as smart as I am (tongue in cheek), I added my usual soy sauce to everything. Did I say "soy sauce" ??? And, does this not spell sodium which equates to more swelling??? Okay, all I did was add insult to injury and my feet continued to be swollen for another day.

This morning came and I was dying to get in a run. Sleeping pretty good, I looked over at the alarm clock and saw the time. Yikes, I wanted to be up before this time so I could get out before it got too hot. Up I jumped, trying to get awake fast so I could be out the door and on the road quickly, I donned my clothes and shoes. I noticed that my ankles weren't as swollen and was excited about that (they still were but not near as bad). Decided to shoot for 5 miles and a one mile cool down without looking at the time or pace...just run! I told Kent I was leaving, opened the door and it was practically raining...very heavy mist going on. Now, what am I going to do? I'm still half asleep and trying to make a decision that will affect 30 minutes down the road...okay, these things don't mix well. I stepped back inside and told Kent it looked like it was fixing to (you know what that is, huh?) pour down raining. And, it was then, I don't know what happened, but "it" took me by the bootstraps and turned my Garmin on and told me to take it for what it's worth. Aha!! I needed that. No thinking about it, just go! I thought, "you know, I've never run in the rain from the gitgo (you know what that is, too, don't you), I have nothing else planned to do today, it's not storming or thundering and lightning and there's no reason why I shouldn't get wet (after all, I'm going to be wet with sweat anyway), now go! I turned back to him and told him I was gone. Heading out the door and as I stretched some, the sprinkling toyed with my brain to not go. But I pushed through, took a few steps, turned my Garmin on and off I went. Within a quarter mile, it felt like rain...nice, cool rain. I evaluated the situation and noticed that I was loving it! Okay, I've never said I had much sense. I mean, didn't your Mama tell you to get out of the rain when you were little?? I've always liked it when it was raining and now I'm experiencing a "new" adventure with rain. Oh, it felt so good.

The first part is the hardest with a hill down and up then it flattens out to a really nice path. It isn't long before I head across the reservoir. I loved it so much the other day and was looking forward to running it again. This time, going further. It starts out on an iron and wood footbridge next to the lanes. Don't know why, but I really liked that part. I love the sound it makes when your foot strikes the boards and if you look closely you can see the water underneath you. The winds began to pick up and, for the first time, I'm actually enjoying them, too! I have this thing with wind and running. It has not been my friend! But today, it looks like nothing was going to deter me from a new experience in my running career. A couple of runners and a biker passed on the other side of the bridge, acknowledging our mutual love for exercise. Man, I'm just not getting enough of this run. It was mentally and spiritually healing. On my way back across the bridge, I literally ran up on several furry baby fowl standing within 5 feet of me scurrying about. This was so exciting. Then I saw Mama! For a second, I didn't have a clue as to what I was going to do and felt she may think I was posing a threat. Fortunately, I'm running and not there long enough to cause her to think I would harm them.

Though this post isn't a weekly one, I couldn't wait to share my newest and most relaxing run I think I've ever had done in 95% humidity, 73 degree temp and absolutely no pressure of time or pace. AND, though this is an isolated case I'm sure, I've not run with my iPod either time I've run here. The enjoyment of the beauty of the reservoir, sounds of my feet slapping the little boarded bridge, the sounds of the tiny little ducklings and the feel of the rain on my skin have been amazing! Thank you, Lord, for such a wonderful day already. I leave you with the beautiful view we have when we open our camper door.


Have a wonderful day wherever you are and,
Run4It

Monday, July 11, 2011

There IS Light Somewhere...

Boy was last week crazy! Thankfully, it began with a "high" I can't seem to still believe. Monday, the 4th, was the Wesson 2-mile Race where I set a state record for my age. I'm so stoked! My article is in the post below. You can view the results here. I couldn't believe that I was able to run as well as I did in the heat and humidity. Kent struggled to say the least! We were about to pay the ER a visit when he finally got a breakthrough in how he felt. I felt so bad because there was nothing I could do to help alleviate his problems. When all was said and done, I received 1st Place in my age group and he won 2nd Place in his...but the odd thing about this race is that we both got beat out of a higher award by ONE SECOND!! This has never happened and it happened to both of us in the same race. How weird was that? But we both came away as winners and that's always good.

The rest of the week was different, too. For those that read my blog, you may remember me telling you how much I function better with a schedule or routine and this week was a complete struggle. One day this, tomorrow that, the following day something else. The heat and humidity (h/h) have been killers this summer. And, for the first time in years, my sinuses/allergies have wreaked havoc with me. Sick with headaches and deep sinus pressures, all making me lethargic from the meds I've been taking, sleepy and all-in-all irritable to be around. I know that's hard to believe, ha!

Many of my running buddies, though they may struggle, still get out and run. I really don't know how they do it. And, they are running many miles, some in the heat of the day! All I can say is "Kudos to you" and please keep posting on FB because it does encourage me.

To sum the week up, we ran a good race, ran the OS Bridge, worked out in the gym, got a massage (w.o.n.d.e.r.f.u.l, oh my!), visiting the ICU where our brother-in-law is from having a stroke on Monday and attending All-Star Baseball Games all weekend! It's been exhausting.

I guess I'm happy that I ran as much as I did even though it's embarrassing to say. I've gained weight, on top of that, and that adds piles of guilt! Well, the bad thing is that this spinning won't slow down until next week. So, I'm going to do what I can as best I can and get back on task then. Stay close by, Weight Watchers, I NEED you!

Drink more water now cause your body will love you for it! At the least: exchange your soda with water, drink a glass when you get up, one before each meal and one when you go to bed at night.

Until next time...
Run 4 It

Monday, July 4, 2011

State Record Holder & Wesson 2 Mile Race

Today was an exciting day! This was the first 2-Mile Race I've done and was anxious to have a new PR. Okay, your first of any race is a.l.w.a.y.s. a PR; but I had hope that I would have a good one, not just to "have" one. I began strong and felt well...no pain anywhere! It's been a while since I've run that I haven't had one pain or another OR one would pop up during the race.

Several dressed the 4th of July part with cute shorts, shirts, headbands and even a couple of girls had blue stars on one leg with red stripes on the other. How original was that! Really cute. Before the race began we recited the Pledge of Allegiance and someone sang the National Anthem. I can't help it but always have a lump in my throat when it comes to anything showing respect to our country and patriotism. My freedom means a lot to me and I appreciate every single person that has served the mighty USA military in whatever position they have.

After this, the horn blew and we were on our way. Shortly, I glanced at my watch and my pace was pretty fast and my breathing was a "little" harder than I wanted it to be. BUT, with it only being 2 miles, I wanted to run as hard as I could. After all, anyone can hold their breath and do this thing, can't they??? Well, maybe not really. But surely you can endure more when you know it's shorter lived. I hit the first hill and the race changed a little. Downhill I went and for those that don't know me, I don't run down hills hard and try to maintain a fairly even pace. That also includes running uphill when I have to push a little harder. I think it helps me keep a more steady pace throughout the race without taxiing my heart too much. There's one person that I try to keep up with and a couple of times when I began racing a couple of years ago I outran them; but with an extra 10 pounds and not working out as hard as I use to, I've not done as well and/or they've gotten better. Without their permission I won't mention their name but if they read this, they will know who they are. It was an out-and-back race and coming back I had the same little hill to run. I love challenges and this was a challenge for me. I had maintained my lead with my friend up until about the last half mile. By then, I had gotten pretty hot and was beginning to feel it. But I knew I was close to the end. All of a sudden, here my rabbit comes, slowly and strong, passing me. I'm okay...I'm doing my best and I felt I had done well throughout. That's all one can ask...to do your best.

I hope today was a new start for running better than the months before. I felt good and strong throughout. Not having run a 2-mile race before all I had to go by is my 5k PR to shoot for. So I had that in mind and when I saw the clock I was really excited about how I had run. Right on schedule. The clock was reading just what I wanted it to be when I first saw it but, of course, I had to "get" there so I knew I would be a little off. I watched my "rabbit" and was closer to them than I had been in several previous races. This was exciting and I felt I had run a good race. As it turns out, I was 7 seconds off of that 5k PR. I'm pleased with this new record.

When I finished, I went to get my camera to get Kent's picture when he crossed the line. When I got back I walked right up to him...he had finished...AND not looking well. I placed his sticker on the board and "lost" him for a while. Finally went back to the truck where I find that he was practically dehydrated. The supplements that he takes forces fluids to leave the body and with being a heavy sweater, it was the perfect storm! Thankfully, we had ice in an ice chest so I got a cup full and eventually he got cooled down and began feeling better.

The awards began...Kent lost by 1 second in his age group to receive the 2nd Place. So sorry, Honey! Gulf Coast Running Club race results can be found here. The top awards were called out and several friends received those. Here are some pics.

Masters-Leonard

Grand Masters-Mark (I should be here!! Missed it by ONE second!!)

RW 2nd-Kent & Coach-1st

Overall Woman RW-Tanya (middle)

Steven Jones-He's 12 y/o and has run races since he was 1...amazing little guy!

Boy Koch on the right

Girl Koch on the left

Jessica 1st (left)

M. Koch (left) All the Koch family were winners! Congrats!!

Bill G. (left) 1st

Me-1st (right)

I don't have the exact total of runners at the posting time but there were approximately 467 runners. The best they've had participate so to date. They finally got to my age group and I received 1st Place. I was happy with that. It wasn't until I saw a partial posting of the race results that I realized that I was 1 second off from receiving the Grand Masters Award...she was right in front of me and I didn't know it!!! There were several of us coming in at the same with a second apart from each other but I had no idea that she was in my age group. I will push harder next time...oh, yes, I will.

Mississippi State Running Records have now come to acknowledge 2 mile races. There haven't been many at all up to this time. This race was certified and records were going to be set. Well, as it turns out...this was a great day indeed!! I received a message shortly ago that I had set the first state record for my age in a 2-mile certified race!! I am soooo excited. I can hardly believe this. As soon as the MS State Records site is updated, you can bet I'll be posting that link! This is such a great day...much more than I could have ever known. Here is my pic along with a couple of others.

Jeff M. (right) took my award pic...thanks!

The Farraguts


Crowd shot

Have a great 4th of July and until next time...
Run4It

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!!]