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

Weekly Running Log

Friday, June 19, 2015

Bounce Back

When I saw this article at Active I wondered when I had time to write it.  Okay...all jesting aside.  Let's just say I could relate and am now on the way back to normal.  Here are some excerpts from the article.  IF you can relate, I hope you will be back up and going again soon.

"Keeping your motivation high is an important part of bouncing back from tough days and rough runs. Learn how to reset your mentality, keep your confidence high and fight negative self-talk when the ugly days come along."

"Hit the Reset Button
Bad days happen to every runner. Think of the worst run you've ever had. A few probably come to mind. Miserable, wet, cold runs that leave you shivering for 10 miles; blistering 100-degree runs that fry your skin and parch your throat; or races that aren't nearly as fast as you'd hoped--these all serve to build character. But to keep them from destroying your love for running, it is a good idea to give yourself an outlined "reset button" to put the bad day behind you and move on with a fresh outlook toward the next."

"Keep Your Confidence High
One of the hardest things about running is trying to keep your confidence high when a string of bad runs or races threatens to tear it apart. All athletes have periods where things aren't going right, but the athletes who manage to overcome this and keep going to see future breakthroughs are the ones who remember that one race does not define a season, and one season does not define a career.

One way to tell beginning runners from seasoned veterans is how much they allow a bad performance to affect the way they view their running or themselves. Runners who have survived years of ups and downs in the sport are able to move on from a bad race without it damaging them beyond disappointment of a lost opportunity. A new runner's confidence is often so fragile that one bad race or even one bad training day can tempt him or her to give up altogether.

Even 10, 20 or 100 bad runs in a row should not be enough to shake your confidence if you run because you truly love it. Remind yourself of why you started running in the first place and that should be enough to keep you going."

"Fight Negative Self-Talk
Sports psychologists teach that most human minds produce about 70 percent negative self-talk and only 30 percent positive self-talk when left alone. During running events, this is particularly dangerous as your mind may limit you more than your body does. How many times during a race or a run have you listened to the part of your brain telling you to quit, that you're not strong enough, not thin enough or not fast enough? Learn how to recognize negative self-talk and nip it in the bud by countering with positive self-talk.

Before an upcoming race or tough run, write down a list of positive mantras to recite when the going gets hard. Your mind must always be filled with something; so to prevent the doubts from filling in empty space, keep the good list rolling through.

No matter what obstacles pop up in training and in life, keep your will and resolve strong by letting the bad runs go, keeping your confidence high and introducing positive mantras into your training and racing."

Let me end by saying that you can pull through.  These tough months kept trying to pull me down.  Even during this time, I gained about 15 pounds...Yikes!!  I've decided to run and workout for my health until I am competitive again.  And, you know what??  I'm beginning to enjoy it.  Yep...my running is improving [even if it is on a treadmill through the summer months] and my overall workouts in the gym have been more pleasurable.  No, I'm not where I "was" before my down time started; but I am looking forward to better times on the road again.  Don't quit!  We all have our days or times in our lives where other things take precedent but when you dig deep you will find all you need.  So get out there and

Run 4 It [you'll feel better when you do]

Tuesday, June 9, 2015

Are you guity?

Yes, I am!!  Guilty of downplaying things.  I am, also, terrible at comparing myself with many things whether it is my past, my ability now or with others.  And, it doesn't matter if it is relative to running, working out, cleaning the house or cooking.  So when I saw this article I just HAD to make it a post.  It is from Favorite Run on Facebook and I want you to know that it is all their writing, none of it mine.  Here goes: 

The 5K Effect : Rise Above the JUST
We’re all guilty of it. We’ve all said it. Whether downplaying our effort or in reaction (mostly awe) to someone else’s, we’ve all slid that unassuming four-letter word into our conversations...... ‘Just.’ When a co-worker is talking about training for their marathon, and yours is suddenly ‘just’ training for a 5K. When a friend loses 50 pounds, and your hard-earned loss suddenly becomes ‘just’ a whopping ten. When the treadmill’er next to you is crushing 7-minute miles, and you look down to see your average pace is ‘just’ a 12-minute mile.
You get me, right?
And we (myself included) slip into the mind game of rank-ordering our effort in proportion to the collective mileage, pace and experience of everyone else. We do it in running – we do it in life.
Who am I to celebrate amidst so many who are doing more, going further and working harder than me?
We compare. We analyze. And then, we take the beautiful light from own our story and we shine it on to someone else’s.
In conversations with others, we disregard and downplay our effort, even though we literally feel like we’re moving mountains. We hold back our giddy enthusiasm because it feels ‘less than’ somebody else’s. And often, despite an overwhelming sense of pride, we disconnect ourselves from the hard earned and deserving acknowledgement of the journey. And we do it with one little word, a heapful of non-verbals, and usually a spontaneous shoulder shrug…
It’s just a 5K.
It’s just 10 pounds.
It’s just a 12-minute mile.
It’s just a race.
Well, we don’t buy it.
We’ve talked with thousands of women throughout the country. And over the past two years of being amidst some of the most amazing women we have ever met, and hearing the most incredible stories of transformation one could imagine, we’ve noticed a steady undercurrent in the dialogue. Inevitably, while at a race or expo, we’ll talk to a group of excited ladies, and ask them about their races. And we’ll hear this:
Friend 1: I’m doing the full.
Friend 2: I’m just doing the half.
Friend 3: Oh, I’m just doing the 5K.
(Now, recall your own conversations. How many times have you heard this? Said this? Witnessed this? Felt this?)
We do this A LOT. And we need to knock it off.
Because let’s be real, transformation doesn’t happen through miles. It happens in the moments.
You took time out of your life – your already busy and chaotic life – for this journey. You said ‘no’ to fun gatherings because of early morning runs. You brought gym shoes with you on the supposed-to-be relaxing vacation. You drank more water, and less wine. You started to look at showers as a waste unless you had sweat at least once – sometimes twice.
You got stronger. You sacrificed – a lot. You pushed through pain and wanted to give up, but didn’t. You committed to something and finally, kept your word. You shifted priorities.
And when it’s all said and done, remember… The finish line doesn’t care how many miles you have ran, how fast you’ve gone or how many people you’ve passed or who may have passed you. It just cares that you arrive – that you finish what you started.
And that journey deserves to be validated.
That is not ‘just’ a 5K. That is JUST amazing, and worth celebrating.
And if we’re being honest, it’s bigger than just running. It’s a collective understanding to change the way we acknowledge and talk about our effort. Our goals and achievements. Our desires and dreams. To be proud of our journey and not measure or compare it to anyone else’s.
You matter. Your journey matters. So, we’re declaring a new rule. (Imagine us with fancy gavels, fashionable robes and neon sneakers.) We hope you’re with us…
:: It’s not JUST a 5K ::
We need to eliminate the downplaying-usage of this word, from our vocabulary and our way of thinking. The next time you hear somebody – a running partner, colleague, friend, teammate, even your children – minimize the value of their effort by placing the word ‘just’ in front of it, call them on it. Any distance, any pace, any goal. Call them on it.
Be the reminder. Be the validator.
And the next time it rolls off your tongue, correct yourself. Reframe, shift and change the conversation in your head, and with others.
Instead, with a proud smile on your face, try using it this way, “ I JUST did that.”
It 'just' might inspire someone else to do the same.
(via www.fellowflowers.com/the_5k_effect/)
Add-On Running Distance Charms: http://bit.ly/1KnX3kI

Monday, June 8, 2015

Making a Comeback

I have struggled continually since summer 2013.  Yes, that long!!  When I fell and broke my shoulder many, many unrelated things followed [even up to about a month ago] that kept me having to take off running...usually for 2-3 weeks MINIMUM!!  I've had to slow down but not quit completely.  Even walking some has really helped. 

This is a great article on making a comeback from Runner's World and wanted to share it with you in case you are struggling in your career, too.  On the good side, I'm getting stronger and wholly intend on being race strong by fall.  Time will tell...


For now, don't stop.  Do something; and for me, I'll just step into the gym and go

Run 4 It

Saturday, June 6, 2015

What's Going On...

Summer is here!!  For some, that is an exciting time.  All kinds of activities abound.  And, being in a coastal area, we are amazed at all that's happening.  We're trying to stay abreast of things but we're missing them coming and going and yet staying busy.  I love it!!  Also, this time of the year presents itself to many, beautiful fruits and veggies in the market.  The other day I found myself picking up nearly every fruit we like and once I got them all cleaned up and put up in the frig, my frig was FULL!!!  But I love all the beautiful tasty prizes waiting for us to gobble them up.  Yummmmm!! 

A friend of mine invited me to go with her and a group kayaking.  I was so excited and yet scared to death!!  I'm a little afraid of water but mostly snakes this time of the year.  As time approached to go, I could hardly wait.  Then the day came.......and what do you know but thunderstorms were all around the area.  Lots of lightning was not what I wanted to experience on my first trip.  The decision was made that they would postpone the trip to another weekend.  I felt better about that as I didn't want to seem like a ninny.  So Kent and I made other arrangements.  Thirty minutes before we were to meet up, a couple of folks decided to go on.  Some when at the planned location and another few at a different location.  I do want to try this new adventure but maybe summer is not going to be my time.  We'll see...I might change my mind.  It looks like so much fun and peaceful. 

Kent has had a couple of doctor's appointments.  His cancer follow-up was great and he is to return in 6 months.  But his dermatology one was T.O.U.G.H.!!  He had a large place cut out of his face [it really hurt...yikes!!], some on his arm and many on his back!!  It was a hard day to say the least.  Days inside will be the agenda for a while until he is healed better.  I don't know how he takes it!!!

Now, on to running.  I had a 5k at the end of May but I am struggling so hard to breathe outside...even early in the morning.  Allergies are just tough to deal with.  Needless to say, I didn't make it.  I was mostly contributing to the cause so I didn't feel too bad about it.  As it turned out it was a VERY hot day and a good friend of mine struggled so bad to the point she felt like throwing up when it was over.  Glad I missed this one.  For some friends, running in the heat is nothing but I'm finding that I'm not alone in this situation. 

I've moved my running inside now.  At first, I felt like a sissy not running outdoors...you know, like I'm not an athlete of any kind.  But after good workouts inside, I'm thankful I have an option.  Looking back on my running logs, this is about the time I head indoors for the summer.  So, I've made my peace with this, hold my head high and go for it!  After talking with a personal trainer about the knee issues I've been having, he said to eliminate all elevation [incline on a treadmill].  With that said, when my trekking instructor says to put the incline on 13 or even 5, I leave it on 1 and increase my speed.  I am getting stronger because of this and my knee doesn't seem to hurt now.  I will continue to do this most of the summer then begin increasing the elevation some in August.  With increasing my speed, it has helped on my overall running.  I am very happy with that.  Hence, the "happy dance"...can you see me?? 

One of my goals now is to be consistent in my working out.  This past week, whether I felt like it or not, I donned my running clothes first thing and headed out the door early in the morning before I could change my finicky mind.  Thankfully, I can head to the gym as early as 5 a.m. [I think or 6 for sure].  Once I'm there, I've worked out in the gym for a good 30 minutes and more after a 3-6 mile run on the treadmill.  I'm feeling better and stronger.  My plan is to do this again this coming week and hopefully, by the end of the week it will become a habit.  Because I've been consistent, my mileage has been at 20 miles the last few weeks which I usually struggle to get when I'm just on the road running.  Although the lower mileage could be the knee issues I've been working around. 

Well, that's it for this time.  All I can say is things are looking up.  Make your OWN goals, pursue it and progress will begin to be "sweeeeeet".  Now, get ready because whether or not you can run outside, find a way to work out and go

Run 4 It [whatever "it" means to you] 

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!!]