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

Weekly Running Log

Thursday, July 18, 2013

Listening To Your Body = Success!

This year's running has been different from past summers.  On top of that, I'm getting back to running like I use to do from my shoulder injury which stopped me for a while.  I hate they both came together this time of the year...kinda feel like a perfect storm...well, not really.  But I'm sticking with running outside as much as I can to acclimate myself for the early fall half marathon.  I think it will be a hot race and want to be prepared as much as possible.  Not looking for a "good" time but am going to do what I can to be ready. 

Today my long run for the week was planned but when I got up a thunderstorm with lots of lightning had come in followed by lots of rain.  All of this started after I had dressed for the run.  Living in an area that is inundated with humidity and heat [i.e., the DEEP south], the only time I can run safely without overheating is early in the morning.  Well, that didn't happen!  So, what do I do??  Checked the local weather and it showed heavy thunderstorms all morning and there were 40 mph gusts first thing.  Lightning was rampant at the time I would have normally got on the road.  Slowly getting disappointed, I decided to get online and check mail, FB, and other things I do on the "net" and see what the weather plans to do. 

About 9:30, the sun came out.  It looked like I may be getting a break before it gets bad again.  Already dressed, I closed my computer screen, grabbed my Nathan water bottle and a couple of GUs and hoped I could get in my miles before the bottom fell out again.  I knew it was going to be a hot one.  I NEVER run this time of the day...in the summer! 

I began running slowly so I wouldn't overheat too quickly knowing I wanted to get in 7 miles today.  I "rarely" run with a water bottle...like to keep my hands free and cool.  Maybe I should have worn my fuel belt but actually never thought about it since it was a quick decision.  I always keep a water bottle in the refrigerator cooled to grab fast.  About the 2 mile mark, I was already gulping water.  Prepared, I wanted to listen to my body and learn from it.  So everytime I felt thirsty, I took a swig to keep problems from occuring later in the run.  It was tough for me.  As I came close to the halfway mark, I thought I would stop and do half my squats to give me a little rest from running and the heat and finish the rest of them at the end of the run.  There were 150 scheduled to do today. 

My run was changed to a "mixed" one at the halfway point.  My body was really feeling the heat.  Found a water fountain and drenched myself good.  Wow!!  This was wonderful...I could feel my core bodyheat dropping and even felt a slight breeze cooling me off over the wet skin.  Decided to start a walk/run section.  For 1.5 miles, I did this finishing up 5 miles...about 1.5 miles.

Starting my 6th mile and after another "bath", I decided to do speedwork for a mile.  I was at a great place to incorporate some speed. There was a great flat area where I was.  When I started, I could tell that this was not going to be anything like previous speedwork.  I ran hard but felt like I was running really slow.  Kind of an "out of body" experience feel.  Okay...now I'm listening to my body again.  If this is what I wanted to do, then I must listen to what it is saying.  After the first sprint, I took another "bath" and felt really rejuvenated again.  This time the sprinting went well.  After a few times of sprinting...these were not long because of exposing myself to overheating quickly yet still getting in some fast running...I felt pretty good. 

I entered the last mile by incorporating a walk/run segment and running the last half mile in for a cool down.  I couldn't believe that I had just completed 7 miles on this hot/humid/sunny time of the day!!  It never felt like I had gone that far.  I LOVE my Garmin!!  When I finished, I realized that the squats had not been done.  Not giving in, the 150 squats were done by the car before leaving.  I felt good and strong after them and left with an excellent boost to my ego for sticking it out and listening to what my body could do. 

I'm learning so much about running.  You think you have learned all there is to know after doing several half marathons and marathons but running is a great sport! There is ALWAYS something to learn.  I'm glad I listened to my body and learned what I can do and should not do in order to get my plan done.  Today was a total success!!  I wonder what lessons are in store for me now.  Don't let anything control your runs more than is necessary...think through it and find alternate ways to reach your goal.  It's looking like rain again now, I've finished my goal and enjoying coffee once more today...until I see you again, get out there and

Run 4 It

Saturday, July 6, 2013

Good Report/Wesson Memorial/State Record

This week started out with a positive report.  I was released from the doctor as my shoulder has gotten so much better.  Hence...NO surgery needed!!  Woo-hoo!  I left the office with good news, no more meds and 6+ months more home physical therapy.  My shoulder hasn't hurt for a while though it has ached some here and there.  I'm so glad that all is getting well. 

Next, we ran in the Wesson Memorial 2 Mile Race on July 4th.  We are not summer racers but we really enjoy this one and with it being a short one, we try to participate in it.  It was quite humid but the sun stayed behind the clouds the entire time which made it so much more bearable!!  On top of that, this year we had a little breeze that kept us cooled off while we were running. 

Last year, the runners doubled from the year prior and this year it increased again by another 200!!!  There were close to 700 people IN the race.  Wow!!  After some changes in the finishing chutes, the race ended successfully.  Good job, LV! 

Since I was feeling pretty good and it was a short race, I focused on "my" race and no one else's.  Meaning, I did what I could, rejected negative thinking which I've been having for quite some time when I run, and ran the best I could.  I felt good throughout the entire race and ran a good race...especially since I had not raced since late spring [and I was injured then and was doing poorly].  After the race, we enjoyed wonderful watermelon which refreshed us a lot. 

 I wore my new running skirt and t-back tank and LOVED it. It probably doesn't look as good as it felt, but I can see buying more skirts in the future. They kept me so cool while I was running.  I can't believe Kent didn't tell me to straighten my tank.  It was all wrinkly and there are NO humps anywhere like it looks.  Oh, well...guess I'm glad I got a pic, ha!  Thank you, Honey!! 

Kent did well in his race.  He received 2nd Place Overall RW.  I'm so proud of him.  He, also, didn't suffer from the heat this year as he has in the past couple of years. 

And, I received 1st Place in my age group.  I was so excited about my time because I did the best I could, fought mental demons and ran better than I had hoped, and got under 18 minutes. 

Our awards were handmade pottery starfish.  Cool...I love the handmade awards I've received. 

And, a pic of a few friends winning their awards.  I missed the Kochs and Tanya...will get ya'll next time! 

I really felt "at home" today.  Saw so many people we use to race with often.  It was good to see Bob C. before the race [never saw him after that].  Spoke with Nancy P. as she was signing up runners.  Ryker M. parked next to us and talked with him some.  He's a great runner!  Eric W. from Hattiesburg came down and parked on the other side of Ryker.  This was his first Wesson Race.  I think he liked it.  Congrats on your award!  Kent talked with Dale R. [he won 1st Place RW].  Another couple of people...we saw Mark K. and Mike B. but never got to talk with them.  Talked with Tanya D. and still can't believe she has lost over 100 pounds!!!  She is an excellent racewalker and has recently moved into running.  She is an amazing runner...Go Tanya!!  I'm sure there were more; these were the ones that crossed my mind while composing this post.  We really miss our running buddies in this area.  They have some of the best races.  Thanks Leonard V. for your hard work and the great job you do to make this club a success. 

One more thing regarding the race.  I was able to obtain the  Mile State Record for my age!!!  I am sooo excited about this...it was all worth it.  And, what a way to get back on track...a new SR!  Forty two records were set today.  I hope this link works; here's the list of the records: 

After the race, we cleaned up and went to The Shed.  It was our first time there and it will definitely NOT be our last!  It was the best BBQ we've eaten and there wasn't a drop of grease on those ribs either.  YUMMMM!!  BBQ and watermelon is what eating on the 4th is all about.

While we were there dozens of Harley Davidson motorcycles that showed up.  I bet there were a hundred motorcycles there when we left!  Here are a few pics I took while walking around.  Enjoy...

One of the MANY signs on the walls.

"Get Fed At The Shed"

And, now we leave you at this time hoping you've had a great 4th of July like we did!

Until next time...

Run 4 It

Emz Liverpalooza 5k

I'm a week late posting this race...sorry!  Guess I was really not wanting to since I raced so bad!!  There were a few reasons why I wanted to participate in this race.  First and foremost, it was to raise money to help the family of a little girl named Emily that is about 8 months old.  She is in need of a liver to live and her medical expenses are so high.  A lot of things were donated for a Silent Auction in downtown Ellisville.  They were able to raise a lot of money for the family and I am so happy for them.  Maybe this will relieve them financially enough to focus on the child and things that are important. 

I do believe this is the worst 5k I've run since I began running.  It is the first race I've run since my shoulder injury and had to incorporate walking off and on throughout.  Guess I shouldn't be so hard on myself.  It was also hot and the humidity which made it so hard to breathe.  My friend, D, and I ran together for a little while.  Here is our picture before the race.  Hey there, Cutie!!

And, here's a picture taken of Kent and Audrey that was printed in the Impact Paper.  The caption tells it all. 

After a tough race for me, we entered and finished the last leg of it inside the JCJC Bobcat football stadium.  Cool ending to a race.  I tried to run a little harder but my run was so bad I'm just glad it was over.  Here I'm making the last turn and sprint before the Finish Line.  Check out those strong legs...lol

Kent was seen watching us run around the President's home.  Looking good up there.......

A pic with Frank...our faithful photographer.  Everyone loves him for all of his hard, dedicated work!

I was so happy when it was over.  I really needed to get something to drink.  The race was conducted well!!  The course was EXACTLY 3.1 miles...don't think I've ever had that to happen before.  Good job!  There were plenty of bananas, snack bars, water, electrolytes and my favorite, chocolate milk!!  OMGosh, did that chocolate milk hit the spot!!  A chair against one of the buildings was definitely a welcomed sight.  I was tired.  As it turned out, surprisingly...I won First Place in my age group.  And, no, I wasn't alone...there were others in my group, too. 

There was a nice certificate for First Place, a cool bandana with the benefit information on it and a $5 gift certificate from Runner's High, a running store in Hattiesburg.  Guess it's good to do your best no matter how bad you think it is.  You never know how it will turn out.  Mostly, I feel proud to have been a part of helping this little girl's expenses. 

Until next time...

Run 4 It

2017 Races

  • 12/10/17...MS Coast Half
  • 12/09/17...MS Coast 5k
  • 11/25/17...Kaiser Half
  • 11/18/17...Wild Turkey Trot 5k
  • 11/11/17...Rotary Oyster 5k
  • 10/14/17...Shrimp Festival 10k
  • 02/18/17...Sea Turtle Half
  • 02/04/17...Double Bridge 15k
  • 01/29/17...Big Beach Half

2017 Bike Rides

  • 10/01/17...Southern Magnolia Ride [25.85]
  • 05/13/17...Good Life Ride [26]


  • MS Coast Double Down...5k & Half
  • Run The Beach...3 Half's

2017 Goals

  • Back-to-Back Races [Done]
  • 3 Half Marathons [Done +1]
  • 1,000 Miles-No
  • First Half Marathon Series [3 Done]
  • Work on core/strength 2-3 times a week-No
  • Lose 25 pounds-No
  • NEVER give up! YES!!
  • Control/Eliminate refined sugars-Good

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!!]