A MUST READ ARTICLE: Rules of Success courtesy of Runners World.................

10 Rules of Long Distance Running Success

1. Warm up and cool down

It's tempting to jump right into your run, but don't. A five- to 10-minute warmup raises your heart and breathing rates and gets blood flowing to muscles. Insert a few strides to wake up your nervous system and get fast-twitch muscle fibers firing. In general, the faster or farther you intend to go, the more you should warm up. Cool down after a hard run so your heart rate gradually falls. Stop abruptly and blood can pool in your legs, making you feel faint.

2. Start slow, build gradually

Coaches say the best way to avoid injury is to follow the 10-percent rule: Increase your weekly mileage and the length of your long run by no more than 10 percent each week. Your muscles and joints need time to adapt to the workload.

3. Go easy most of the time

Complete about 80 percent of your runs at a pace that's about 60 to 90 seconds slower than your goal race pace. It should feel comfortable–if you're huffing and puffing, you're going too fast. Your heart and lungs adapt more quickly than muscles, tendons, and bones when you increase mileage. Frequent running at an easy pace gives your musculoskeletal system a chance to get stronger and catch up with your cardiovascular gains.

4. Hit the hills

Once a week during the first half of your training, run the hilliest route you can find. Hill work builds leg strength, aerobic capacity, and running economy (how efficiently your body uses oxygen), which gives you the strength and stamina to run faster later in the program.

5. Alternate hard and easy

If you don't push yourself, you'll never develop the ability to run farther or faster. But if you don't rest enough, you'll burn out or get injured. Follow speed sessions or long runs with an easy run or rest day, and every few
weeks cut back your mileage by 20 percent. These recovery periods allow
your body to repair and rebuild damaged muscle tissue, thereby helping you get stronger and more resistant to fatigue at faster paces and longer distances.
 

6. Remember to cross-train

When you run, your muscles, joints, and connective tissues absorb a lot of shock. Cross-training gives your body a break from the pounding while maintaining your cardiovascular fitness. Yoga, Pilates, and strength
training promote recovery, build muscle, and develop a strong upper body. Swimming, cycling, elliptical training, and rowing improve your aerobic fitness.

7. Measure your effort

Go too hard on easy days and you won't have the energy for speed sessions and long runs. Go too slow during hard workouts and you won't push your fitness to the next level. Use pace, heart rate, or the talk test to ensure you're working out at the right intensity and reaping the intended benefit of every run.

8. Turn it up

Even marathoners looking simply to finish should do speedwork. Running fast builds cardiovascular strength by forcing your heart to work harder to deliver oxygen to your leg muscles, which, in turn, get stronger and more efficient at extracting oxygen from your blood. Speed sessions raise your metabolism, increasing calorie burn even after your workout. Turning your legs over at a quicker rate also sheds sloppiness in your stride–you'll run more efficiently and it will take less effort to run fast.

9. Run at race pace

Spend time practicing your goal speed during training and it will feel like your body's natural rhythm come race day. Mentally, logging dozens of miles at race pace will help you feel more confident when the starting gun goes off.

10. Trust the taper

In the final three weeks before race day, drop your weekly mileage by 25 to 50 percent, but maintain the intensity of race-pace runs and speedwork. Many runners fret that they'll lose fitness. But a 2010 study by researchers at Ball State University found that runners who maintained speedwork but dropped their weekly mileage by 25 percent three weeks before race day lost no cardiovascular fitness, gained muscle strength, and improved race times.

New Years Resolutions...JUST START NOW!

So we are coming up on 2014 and you know how it is every year.....people make New Years Resolutions especially when it comes to weight.  Why wait till the first of the year to do it, challenge yourself and do it now.  There is no need to wait especially if it is on your mind right now.  I accomplished all of my 2013 goal with the exception of one which was out of my control and I have already started on my 2014 goals.  I never understood the reasoning behind New Years Resolutions, but I say lets get rid of that phrase and start TODAY.

Definition of New Years Resolution

• Decision made at New Year: a decision to do or stop doing something, made or announced at the New Year, which is traditionally considered a time for a fresh start

SO who came up with this and where did it come from.  Well I will let you all look that up on your own, but a fresh start can be anytime of the year. 

Here are my 2014 goals:

1. Become a Certified Running Coach- Paid for and will take the class in April
2. Become a Certified Health Coach- working on getting that through ACE
3. Study for my board examination- plan to take it at the end of the year
4. Run 3 Marathons
5. Qualify for Marathon Maniacs
6. Run at least 2 halfs each quater
7. Self Train myself in the gym (minimal cardio, weights and other plyometrics)
8. Join Jeff Galloways group and eventually start one in my area
9. Join 50 States HALF Marathon Club
10. Enjoy life, make new friends, smile and continue to inspire and be inspired by folks!

The 1 gift I absolutely love....

 HALF FANATIC JACKET!!!

 

 

This is the one Christmas gift that I wanted for sure, but really didn't tell anyone.  My family really knows me well because I got it!  I have taken it to the tailor to have the sleeves shortened, add my Half Fanatic number and my MOONS!!!  I am super excited.  I am happy with all of my gifts, but this one along with the visa card topped them all.  

MERRY CHRISTMAS! MY CHRISTMAS DINNER & THE BANANA PUDDING WAS FAT FREE!!! PICTURES TELL IT ALL......

YEAR END REVIEW!!!!!!! CHECK IT OUT

Well my 2013 race schedule is done and this is my end of the year review! First I want to say that I am so happy I joined this group, all the posts keep me inspired! This has been a busy 2013 and my last race should have been Dallas Marathon! I've ran 26 bibbed races, 11 of those were half marathons. It's not all about the bling, it's personal. Thinking back to 2012 when I was still trying to get my weight under control and 2011 when I started my weight loss journey I never thought 2013 would look like this. I have come a long ways and very proud of my accomplishments. I throughly enjoy working out and running. The day I see my old ortho dr and tell him he was so wrong will be a great day for me and I will find him!

People tell me all the time that I need to find other things to do, but this is me and it fits me so well. I am blessed, have been inspired by others, I have inspired others and I have a testimony. I've broken that "can't lose weight" chain, I've done more than I could ever imagine and I am NOT done yet. I have so many people to credit for this. I've lost 123lbs, dropped 8 dress sizes and I've kept it off. I'm still the same person, but a much healthier & happier person. I've learned so much through everyone who has helped me along the way and now I do not require someone to tell me what to do.

 

I look forward to 2014. I am getting my Run Coach Certification, plan to become a MM by March, join 50 states Club, many many more races to come and a few surprises. So I challenge all of you to not give up and do the right thing for you. Don't compare yourself to others, but write down some reasonable goals and beat them. Don't wait till Jan 1 to start, start NOW. Don't ever say you can't because you can, have to believe in yourself first!

This is what happened today......I FINALLY DID IT!!!!

One of my 2013 goals was to be a Certified Running Coach and although 2013 is a couple weeks from ending, I did sign up for a 2014 course back in my hometown- Kansas City, MO.  I am super excited because this is really taking my running to the next step.  Now, I never compare myself to others, I may not be the smallest BUT I am a runner and will be there to help others.  I don't expect to complete the class and be this top notch coach, but my hopes are to take the 2 day course, do some more studying on my own, become certified, apply the knowledge to myself as I am always in training and then help others once I feel like I am ready to do that.  Merry Christmas to ME and this is one of the best presents I could give myself besides having a child (which will come in time).  Look for good things to come out of this.  The class is April 25& 26 so I have time to do some more research on my own so I can be better prepared and also to have questions ready for the instructors.  IT'S GOING DOWN IN 2014! 

 

 

Running in the Winter Weather Tips

I read an awesome article by Runners World which will definitely help me better prepare for my winter runs.  Thought I would share!

Courtesy of Runners World

BUDDY UP. Exercising with a friend even once a week can help you get out the door, as it’s harder to blow off a workout if you know that someone is waiting for you. And you don’t necessarily have to run or walk. Making dates to lift weights at the gym or take a yoga or Pilates class can help you stay on track with these activities.

STAY VISIBLE. When the days are short, you’re more likely to be walking or running in the dark. Wear reflective, fluorescent gear and use a headlamp or carry a flashlight so you can see where you’re going. (As always, remember to walk or run against the flow of traffic.)

FORGET ABOUT SPEED. Snow and ice can make things very dicey. When you do run or walk, don’t worry about how fast or slow you’re going. Just get into a rhythm that feels easy and comfortable.

FIND STABLE FOOTING. Look for snow that’s been packed down—it will provide better traction. Fresh powder can cover up ice patches. Run on the street if it’s been plowed, provided that it’s safe from traffic, and watch out for areas that could have black ice. Use the sidewalk if it’s clear of ice and slippery snow. Find a well-lit route, slow your pace, and make sure you’re familiar with areas of broken concrete.

BE FLEXIBLE. Winter is not the time to be rigid about when, where, and how far you go. If you’re a morning exerciser, you may need to switch to lunchtime workouts, when the air is the warmest and the sun is out; if you usually hit the trails, you may need to stick to well-lit roads or even the treadmill (see below).

TAKE IT INSIDE. If the roads are covered with ice, it’s better to work out inside than risk hurting yourself. (See treadmill workouts here.) If you can’t bear the treadmill, use the elliptical trainer or stair machine or "run" in deep water for the same amount of time that you’d spend running or walking. By the way, the treadmill doesn’t have to feel like torture. Play around with the speed and incline to fend off boredom. Most treadmills come with pre-programmed workouts that do the changing for you, so try those, too.

WARM UP INSIDE. Before you head out the door, move around indoors enough to get the blood flowing and gradually raise the heart rate, without breaking a sweat. This will help your workout feel easier sooner into the workout. Run in place, walk up and down your stairs, do some jumping jacks, use a jump rope... whatever it takes to get your heart beating faster.

HEAD INTO THE WIND. If you can, start your walk or run facing the wind and finish with it at your back. Otherwise, you'll work up a sweat and then turn directly into a cold blast. Not fun! To avoid a long, biting slog, you can break this into segments, walking or running into the wind for 10 minutes, turning around to walk or run with the wind at your back for five minutes, and repeating.

DON'T FORGET TO DRINK. Even when it’s cold, you still lose water through sweating. So it’s important to stay hydrated throughout the winter. Drink half your weight in ounces throughout the day (e.g., if you weigh 150 pounds, aim for 75 ounces of fluids per day).

GET OUT OF THOSE WET CLOTHES! Damp clothing increase heat loss. Immediately after your workout, remove your sweaty clothes and get into a hot shower—or, if you aren't ready for a shower yet, into something dry and cozy.

HOW TO DRESS FOR VERY COLD WEATHER

COVER YOUR EXTREMITIES. Your nose, fingers, and ears are the first to freeze, so be sure to keep them well protected from wind, wet, and freezing temperatures. Balaclavas—knit masks  that cover the whole head, with holes for nose and eyes—are the way to go. Or try a heavy synthetic knit cap pulled down low, with a scarf or neck muffler pulled up high.

WEAR WOOL. Wool retains much of its insulating properties even when it’s wet, thanks to air pockets in the fiber that trap warm air. Socks made from merino wool won’t make your feet feel itchy.

PROTECT YOUR PRIVATES... Wind robs your body of heat. That’s why briefs or boxers with a nylon wind barrier are so important for guys on cold days. The nylon panel on the front of these boxers keeps the heat in and the wind out.

…AND YOUR HANDS. Mittens keep your hands warmer than gloves by creating a big warm air pocket around your entire hand. Pick a pair with a nylon shell, or wear glove liners underneath. If your hands start to feel numb and look pale, warm them as soon as possible, as these are early signs of frostbite.

WEAR A SHELL. On wet days, look for a shell that will not only keep you dry and protected from the snow or sleet, but will also vent the moisture you create as you sweat. Many jackets are made from waterproof, breathable fabrics and have large midback and underarm vents.

WHAT TO WEAR?

35° TO 45°F AND CLEAR- Wear tights or thin running pants, a long-sleeve shirt, and a vest. You may also need gloves when the temp gets near 35°F.

35° TO 45°F AND RAINY- Slim-fitting tights fare better in rain since they won’t get as droopy. A wool base layer will keep you warmer than a synthetic top since it retains warmth when wet. Wear a waterproof outer layer.

10° TO 35°F AND CLEAR- Wear technical underwear under your tights or pants and a long-sleeve shirt under an insulated jacket or vest. Wear gloves or mittens and a thin beanie.

10° TO 35°F AND SLEET- Wear tights, a water-resistant jacket, and a cap. Add water-resistant mittens to keep your hands from getting damp and cold.

–10°F AND CLEAR- Wear wool underwear and thick socks, tights, and running pants. To keep your core warm, go with a long-sleeve base layer under an insulated vest and windproof jacket. Wear a beanie and mittens.

–10°F AND SNOWY- Use the same cover-everything strategy as above for the bottom half. On top, wear an insulated vest and a water-resistant or waterproof hooded jacket over your base layer. Wear water-resistant hat and gloves.
WARNING!

As long as you’re dressed for the conditions, and exercising even at an easy level, you can produce enough body heat to offset the cold. Still, when it is severely cold outside, be sure to watch out for these two conditions:

HYPOTHERMIA: Hypothermia strikes when your body loses more heat than it can produce, and your core temperature falls below 95 degrees Fahrenheit (35 degrees Celsius). Symptoms can vary widely but typically start with shivering and numbness and progress to confusion and lack of coordination. You’re most at risk when it’s rainy or snowy and your skin is damp. That’s because water transfers heat away from your body much more quickly than air does.

FROSTBITE: Frostbite happens when the skin temperature falls below 32 degrees Fahrenheit (0 degrees Celsius) and most commonly strikes the nose, ears, cheeks, fingers, and toes. It can start with tingling, burning, aching, and redness, then progress to numbness. Windy and wet days are the riskiest times for frostbite. When the wind chill falls below –18 degrees Fahrenheit (–27 degrees Celsius), you can develop frostbite on exposed skin in 30 minutes or less.

Race discount alert!!

We all LOVE discounts, so thought I would share this one with you all.  I've done Wounded Warrior and the Disco Run,  both were great races overall and well organized.

2014 is fast approaching. ...

2014 is very close and of course I am on top of my race schedule.   Ita looking great so far.  Here is what I got:

Polar Dash 14 Miler - 1/25
NOLA RnR 1/2 - 2/2
Mercedes 1/2 - 2/16
Cowtown 10k & 1/2 (Challenge baby) - 2/21-22
Little Rock Marathon 5k & Marathon - 3/1-2
Seabrook Marathon, Marathon - 3/16 (MM qualifying race)
Zooma Austin 10k or Half - 4/12
Divas Galveston Half - 4/13
Garmin Marathon Half - 4/26
Flying Pig 5k, 10k, Half - 5/4-5
Windemere Half - 6/1

LAWD......a busy first 6 months, but I'm ready.

Stay tuned folks!

This Half Fanatic (#5420) is on FIRE!

 

Well, I went from Neptune to Jupiter in my short time of being apart of the famous HALF FANATICS and completed 26 bibbed races (halfs, 20ks, 10milers, 15ks, 10ks, 5ks, relays). Can't wait to get 2014 rolling and my schedule is looking good.  Some of the races I have planned so far is  Cowtown, Mercedes, Divas Galveston, Garmin, Little Rock and Windemere!  Start planning your 2014 now, it is right around the corner!

 

Started from here

Now I am here!!!

 

No last race of the season today so I got in something else.....

So we are iced in, at least in my neighborhood!  So I had to do a 2.56 walk to the grocery store and back.  When I got back, I felt so good that I then wrote up this workout......figured I should share!   Enjoy.

150 - squats
140 - sit ups
130- mountain climbers
120 - jumping jacks
110 - 110 sec plank
100 - jump rope
90- 90 sec wall sit
80 - frog jumps
70 - lunges
60 - push ups
50 - squat jumps
40 - box/chair jumps
30 - burpees (yes, I did them ugh)
20 - thrusters (25lb weight)
10 - women makers (15lb weight)

Well when you are stuck in the house and need to workout, here are some things you can do......

So since Dallas decided to get all of this ice, everyone wants to make an excuse for not working out.  Well here are some things you can do while at home!

Power Chores
Crank up the music and throw yourself into the household tasks below to maximize calorie burn and muscle build.

• Suck it up. Vacuuming is great exercise, especially if you make a conscious effort to concentrate on tightening your muscles as you push and pull the machine. Your carpets — and your biceps — will thank you for it! For an extra challenge, swap arms halfway through.
  
• Wipe on, wipe off. Washing your windows makes for a great stretching and toning exercise. Put some muscle into it for high shine and major toning: the combination of up and down movements will work wonders on your arms and shoulders.
  
• Get organized. Been putting off that major reorganizing project? Call it exercise and get it done! Take the contents of your pantry, bookshelves, linen closets, etc. out, then reach up and put them back in, in order. You're getting in another great upper-body workout!

Periodically, take little breaks to do these moves:

Stair Dips: Sitting on the bottom step, knees bent and leaning on your heels, put your weight on your hands and lift your body up and down 12 to 25 times to work out your chest, triceps and shoulders.

Carpet Crunches: Lie on the floor with hands across your chest and your chin tucked; do 10 to 30 crunches, lifting your shoulders slightly off the ground and squeezing in your stomach muscles.


• Wall Push-Ups: Do 10 to 20 push-ups with your arms leaning against a wall. Or do them the traditional way.

4 days till my last half of 2013 and no need to even write about it, pictures tell it all...

Preparing for my last HALF MARATHON of 2013!

As I sit here to prepare for my last half, I reflect on the ones I did this year.  I am truly blessed and I am ready to end my year with a bang.  I am doing the Dallas Marathon Half and right now the weather is scheduled to be bad the days leading up to the race.  I am praying that all of this passes over, but if it doesn't then I will deal with it at that time.  So may plan for this race if the weather is in my favor is to hit a PR by running with the 2:30 pace group.  Once of the pace leaders is a good running buddy of mine through NBMA and BGR so I am praying she gets me started off great and gets me to the finish line with no issues!  I am already preparing my race wear for the day.  Similar to Tulsa, I will wear a fully lined jacket and 1 shirt under neath because if I do 3, I will get hot.  I do not plan on taking off anything because I run the risk of getting sick with the cold temps hitting my wet body.  If my 10k time is off, I will try to push it till the 15k mark and if I am just not there, then I will just finish it and collect my bling at the end.  I plan to just enjoy myself and run safe & most of all smart. 

 

Here are some good tips when running in cold weather.  Now I do not follow all of these 100%, but I do use most of them in my practice of good running especially on longer runs such as marathons.

• Dress in thin, wicking layers
• Protect your hands and feet
• Pay attention to temperature and wind chill
• Avoid overdressing
• Don't forget to cover your head!
• Watch for frostbite
• Check with your MD
• Run into the wind
• Stay hydrated
• Don't stay in wet clothes!!!
• Wear running sunglasses
• Be visible
• Take it easy when it's frigid
• Remember sunscreen

2 HALF MARATHONS IN 5 DAYS........

WHEW!!!!  I just completed 2 HALF marathons, YES - 13.1 miles within 5 days and I bumped up another moon level with Half Fanatics!  I am not sure where all of this energy is coming from, but let it keep coming.  I am feeling really good right about now and excited to see what 2014 has in store for me.  BOY 3 years ago, I wouldn't have never thought I would be doing this right now.  Very very proud of myself and all of my accomplishments.  I have 1 more to go this year and I pray that it all goes well.  So folks, stay tuned to see what my 2014 schedule will be looking like!

HAPPY THANKSGIVING!!!!

 HAPPY THANKSGIVING ALL!!!!

 

Well, I finished the race after being up most of the night cooking.  It was a great race, did the galloway method (1:1) intervals with my friend and we finished right at 2:50!  I wasn't even expecting to do that because we were doing so much talking, lol.  Anways, now I can eat up some food, have me some wine, chocolate cake and sleep!  I hope you all have a great holiday. 

 

 

SO much to do today and to prepare for my next half on Thanksgiving......

This is going to be a short blog, but it's the day before Thanksgiving and I have to cook for Thanksgiving!  I am at work right now just thinking about how I can leave early so I can get home cook, get my things laid out for the race and then rest my feet so I can make it through the race.  I kind of signed up for this race last minute because I figured if I run Thanksgiving morning, I won't feel so guilty about eating all the food I am cooking and the sweets which I love.  Plus, this race is NOT for time, just to finish and have fun.  I am running it with a new found friend, I met her at the Allstate 13.1 back in October so this should be great.  Will report back tomorrow, IF I have time.

Looking to even out the year with 12 half marathons.....now how to fit it in......

Well I looked at all of my races this year and realized that I am going to end the year with an ODD number!  I really need to find another half by December 31st, BUT it's not looking too good considering that the NY/NYE double race is sold on on NYE and that's really the only day I would need.  Well I put in to be on the wait list because I may get lucky and get a spot.  If not, then I won't feel bad about it because I have a lot to be thankful for.  It would be nice to end with 12, but again, I won't harp on it!!!!  Any ideas out there, post below....let me know.  I am considering driving to OK, AR, NM or AZ since I have friends/family in all of those areas.  What to do?????

1 day post race and.........

As I reflect back on yesterday, it really was a great race for me.  I not only felt good on the inside and out, but I helped a new found friend finish AND I got my well deserved Half Fanatic bling!  I am feeling really good and ready to rock the next half which is on Thanksgiving.  I really thank GOD for the ability to be able to run all of these races.  Earlier this year, I would hesitate to do 2 halfs so close, but now I don't even think about it and get it done.  Just sitting here reflecting on how good he has been to me.  To allow me to run all of these races which compared to alot of my friends, isn't a lot, but in my eyes it's way more than I would have ever done in the past.  Feeling inspired and feeling really good about myself! 

 

 

Williams Route 66 Marathon & Half Fanatic gathering!!!!

What can I say!!!!  This was one of my all time favorite races.  From the HF/MM support, to the positive energy the entire weekend, to meeting new people and making new friends, finally meeting people I talked to through the group page and of course the weather (it was freezing)....I just had a great time and will be going back in 2014 for sure.  Below you will see the big group picture and although I didn't get to meet every single person individually, the ones I did meet were great! 

 

Half Fanatic & Marathon Maniac Group Pic



It's a ritual for me to always lay out my clothes, double check them, make any corrections and take a picture the night before my races.  This is something that I have always done and it keeps me in line!  I will never change this process!!!!



Race Day Gear


Oh this girl right here!!!! Mz. Doni.....oh how I love her spirit. This was my first time meeting here and sharing a similar experience with her. I wouldn't trade it for the world. She was just awesome and made me feel like we have been friends forever! I tell you, GOD sure has placed some wonderful people in my life through this running thing and I truly am grateful for that. She is my twin, especially when it comes to taking pictures and just acting a fool! It's all about having fun!

 

More race day pics.............................ENJOY!!!!

Half #9 is about to go down......

Well tomorrow I will run the Route 66 Marathon in Tulsa, OK and it's gonna be a cold one!  It's going to be colder than the KC Marathon,  but I am well prepared this time.  So this is what I'm wearing this time around...

-Nike Long Sleeve Blk thumb hole shirt, dri fit for sure

-Nike long fitted pants, keeps you warm

-UA tights under the Nike pants

-Half Fanatic Diva Shirt,  dri fit

-UA insulated long sleeve jacket with insulated hood.

-Nike insulated gloves

-Hand warmers!

-UA wick black crew socks

-dri wick and warm insulated socks

-Saucony A5s!!

-Insulated shoe/toe covers

-Head band for ears

-Race Belt with all my goodies

-Garmin

-Road ID....pink

-Earphones and of course my phone!

Ok.....I am more than ready....I will need the layers because it's suppose to be in the upper 20s.  Lets get it and get that medal.  Will report back.

Interval Training....easy beginners work.....TRY IT OUT!!!!

So you may frequently hear runners talking about doing intervals.  Intervals, in my personal opinion and experience help you to increase your pace AND gives you that break you need especially when doing longer runs.  I LIVE Jeff Galloway methods, but I find that when I do 1:1, my pace is usually right at a 12min mile which is great.  Now if you look at his plan, it states a 1:1 is a 13min mile, but that is not set in stone when you really read his thoughts.  Below, I posted a beginners interval training that I did on the treadmill when I first started back running again.  Try it out!

 

• 5 minute warm up!

• 30 seconds sprint/30 seconds recover

• 1 minute sprint/1 minute recover

• 2 minutes sprint/2 minutes recover

• 4 minutes sprint/4 minutes recover

• 2 minutes sprint/2 minutes recover

• 1 minute sprint/1 minute recover

• 30 seconds sprint/30 seconds recover

• 10-minute cool-down!

Advocare 10 day cleanse...............

RESULTS!!!!!

 

 

 

Well I am WAY past due reporting this information.  I started the Advocare 10 day cleanse on November 4, 2013 with my mother and completed it on November 13, 2013.  It was a little rough at the beginning because I went from eating not so clean to eating very clean.  Also the fiber drink was so textured and thickened up quick if you did not drink it.  NOW, it said to use 8oz of water, but I had about 20oz which actually made it worse for me to drink because it took longer to get it down!  Other than the fiber drink everything was going great.  I ran a half marathon on day 6 and I kept exercising as normal.  I was discussing my experience with a running buddy of mine who actually sells advocare.  So she basically told me that she had to hold her nose closed in order to get the fiber drink down.  I told her that the drink made me gag.  So, I actually though she was joking, but then I went home to try it that day (day 8) and I was able to get it down with 8oz of water within 15 seconds with no gagging!  WHY DIDN'T I THINK OF THIS EARLIER!!!!  Oh well, you live and you learned....at least I finished it. 

 

SO the big day was here, the 11th day (early morning) before I started the next 14 days, drink or even worked out....I weighed myself.  So here is the magic weight loss number.......

 

 

8.2!!!!!

 

 

YEA BUDDY!  I did it and I knew I had lost because I felt it in my clothes.  So I am a living testament that the cleanse works and it is worth doing.  I even weight myself 3 days later and it said I was down another 2.4, but since I woke up so late and didn't eat breakfast, I took a pound off because that may have not been accurate.  I WILL NOT get on the scale till Day 28 (THANKSGIVING).  Will report total weight loss and inches that day.  PLUS I have a half marathon that day too!!!

I've been doing some research on proper HYDRATION!!!

Don't get behind in the first place. Just as there are many ways and means to take in fluids (water, sports drinks, and water-containing foods all come to mind), there are many different ways to determine adequate hydration. While some of these involve expensive laboratory and medical equipment, there's an easy and cheap way to check approximate hydration status from the comfort of your own bathroom. By simply noting the color and volume of your urine you can gauge whether you need to drink more (or maybe less). Dark-colored urine of a relatively small volume is an indication of dehydration and should signal you to drink more fluids throughout the day or during your run.

 

Hydrate before heading out. In general, consider following this recommendation adapted from The American College of Sports Medicine's Position Stands. Exercise and Fluid Replacement: Drink approximately 1 oz per every 10 lb of body weight 4 hours before running, and if profuse sweating is expected, drink ~0.6 oz per every 10 lb of body weight 2 hours before a run. Give yourself time to use the bathroom before you head out.

 

Recognize your losses. Electrolytes are lost both in sweat and in urine. Some athletes lose a lot of 'lytes while others don't, and there's wide range of the amount lost. As you can see in the table below, sodium and chloride are lost in larger amounts than potassium, magnesium, and calcium, as well. The values listed represent the amount of electrolytes contained in a liter of sweat. Keep in mind that individual athletes lose varying amounts of sweat, so use the table below as a ballpark reference.

Mineral	Concentration in Sweat (mg/L of sweat)
Sodium	460-1840
Chloride	710-2840
Potassium	160-390
Magnesium	0-36
Calcium	0-120

Table above adapted from Sports Nutrition: A Practice Manual for Professionals, 5th Edition.

 

If you replace sweat losses during the run, research shows that you’ll better optimize cardiovascular, thermoregulatory, and performance responses. Use your sweat test results to determine how much fluid you need each hour. If you’re going for a leisurely run or a run that lasts less than an hour, you can stay hydrated with water every few miles. If you’re a salty sweater, cramp-prone, or going longer than an hour, you might want try adding some electrolytes to your water. There are a few options out on the market, and a select few are listed in the table below. If you’re going for a long and taxing run, you might want to opt for a carbohydrate-containing sports drink rather than water and electrolytes alone. We’ll cover sports drink options next week, so stay tuned.

• Gatorlytes- 780mg of Sodium, 400mg of Potassium; Comes in a pouch to add to water or Gatorade
• Pedialyte- 244mg of Sodium, 294mg of Chloride, 183mg of Potassium; comes in ready-to-use 1L bottle, 6.8oz carton, powder packs to add to water, and freezer pops
• Nuun- 360mg of Sodium, 13mg of Calcium, 25mg of Magnesium, and 100mg of Potassium; comes in multiple flavored tablets to add to water
• Hammer Nutrition Endurolyte- 40mg of Sodium, 60mg of Chloride, 50mg of Calcium, 25mg of Magnesium, 25mg of Potassium, Vitamin B6, Manganese, and L-Tyrosine; Comes in a capsule of power to chase with or add to water
• Salt Stick- 215mg of Sodium, 22mg of Magnesium, 11mg of Potassium, and 63mg of Vitamin D; Comes in a capsule to chase with or add to water
• Mio Fit- 75mg of Sodium, 35mg of Potassium, and Vitamins B3, B6, and B12; A concentrated liquid to add to 8oz of water

McKinney Mini - 8th Half this year!

Worst race ever, not because I wasn't feeling well, but this race was horrible.  Very poor support on course, race started late (ugh, just never a good thing), refreshments as promise was not done, as you got further onto the course the signs were not very clear.....should I even continue!

So, basically I got what I paid for.  There was a Groupon out for this race for $35, 4 of my running buddies thought this would be a good race for us to do and I was onboard because I wanted to move up ib my half fanatic status.  If only we knew how this race would have turned out.  Good thing is, we all finished and got our bling.  As you see, there is no picture of the medal because it's just NOT right!  

Now, back to me not feeling good.  It was my TOM and I was feeling very weak with no energy after the 6th mile.  From that point, I decided to just walk it on out.  I surprising kept a 13.4l5 to 14min pace so I was doing pretty good.  I ran into a couple, the husband was doing his first and last half so I went ahead and finished the race with them.  We came in right around 3 hours 15min.  Not my best and not my worse either, but I finished and thats what was important.

So where do I go from here......next half is in 2 weeks, so I will work on proper hydration techniques and keeping energy.  Oh, my foot feels good, so all is good here!

Pre-Race is here already AND I am not really feeling great......

Well tomorrow I will be running yet another race.  Usually I am pretty excited to be running, BUT Aunt Flo is here and she is aggravating me.  I usually need to workout during this time of month because it makes me feel better, but these last 2 months it has been rough.  SO, I am going to do what I can tomorrow, I am not trying to win the race, just finish and bring home the BLING! 

I am just not in the mood to do too much at all.  I don't know what I am going to eat tonight, what I am going to wear and funny thing is I had to ask my friend what time the race started!  I guess I need to get on top of all of that asap.  So with that being said, this is a short blog today because I am tired, not feeling up to writing (honestly) and need to get my mind in race mode.

OH, I do have something to report, BUT will wait to post that until a later date.


MCKINNEY MINI HERE I COME............

AFTER a MUCH NEEDED break..........

I'm back after 5 days of not blogging and trying to stay off of social medial so I could focus on some things that had to be done by the end of this year.  It's always good to give you mind and body a break.  Sometimes we are so overwhelmed with things going on in our lives that we fail to just sit back and relax.  Relaxing gives you time to reflect on things going on in your life.  Not only was I able to rest my mind, but I almost finished my 2014 race schedule, decided on the top 3 full marathons I would like to do next year for my 30th AND even paid for some races next year. 

 

So what is next for me......

 

Well I have a race in McKinney this weekend and excited to do that one:

 

Then I decided to run a half on Thanksgiving Day with a new found friend:

 

 

AND ON THURSDAY I DECIDED TO REGISTER FOR 1 MORE RACE GRANTED IT IS NOT SOLD OUT:

 

 

After this race, I have 1 more for the year and I am hoping to finish out the year with a PR:

 

 

 

 

So I have been asked several times, WHAT IS PERONAEL TENDONITIS??? Well here you go......

Peroneal Tendonitis

 

 

 

The peroneal tendons run on the outside of the ankle just behind the bone called the fibula. Tendons connect muscle to bone and allow them to exert their force across the joints that separate bones. Ligaments, on the other hand, connect bone to bone. Tendinitis is perhaps not the most appropriate term. This word implies that there is inflammation in the tendon. The reality is that there is tendinosis, which means that there is enlargement and thickening with swelling of the tendon. This usually occurs in the setting of overuse, meaning a patient or athlete doing a repetitive activity which irritates inflames the tendon over long periods of time.​

 

There are two peroneal tendons that run along the back of the fibula (Figures 1 and 2). The first is called the peroneus brevis.  The term "brevis" implies short.  It is called this because it has a shorter

muscle and starts lower in the leg.  It then runs down around the back of the bone called the fibula on the outside of the leg and inserts (i.e. connects) to the fifth metatarsal.  This is in the side of the foot.  The peroneus longus takes its name because it has a longer course. It starts higher on the leg and runs all the way underneath the foot to insert or connect on the first metatarsal on the other side. Both tendons, however, share the major job of everting or turning the ankle to the outside. The tendons are held in a groove behind the back of the fibula and have a roof made of ligamentous-type tissue over the top of them called a “retinaculum.”

People having peroneal tendinosis typically have either tried a new exercise or have markedly increased their activities. Characteristic activities include marathon running or others which require repetitive use of the ankle. Patients will usually present with pain right around the back of the ankle. There is usually no history of a specific injury.

DIAGNOSIS

The diagnosis of peroneal tendinosis can be made in large part by history (i.e. the story a patient tells).  As noted above, patients will have an overuse activity, rapid increase in recent activity, or other training errors and will have pain in the back and outside of the ankle.  There is pain on exam to palpation right on the peroneal tendons.  t is important to distinguish this from pain over the fibula which might indicate a different problem (i.e. stress reaction of the bone). Pain on the fibula occurs directly over the bone which is easily palpated.  Pain in the peroneals occurs slightly further behind. There is also pain with inversion or carrying the ankle to the outside. Patients may also have weakness in trying to bring the ankle to the outside (i.e. in eversion). It is important to look for the varus posturing of the heel which, as noted above, means that the heel is turned inwards. This can predispose a patient to the problem. The workup can also include using radiology. X-rays will typically be normal. Ultrasound is a very effective and relatively inexpensive way to assess the tendons and can show an abnormal appearance or tear which sometimes occurs.  An MRI is also equally important and can also show a tear.

 

TREATMENT

The vast majority of peroneal tendinosis will heal without surgery.  This is because it is an overuse injury and can heal with rest.  If there is significant pain, a CAM Walker boot for several weeks is a good idea. If there really is no tenderness with walking, an ankle brace might be the next best step.  Patients should very much limit how much they are walking or on their feet until the pain abates. This usually takes several weeks.  Resumption of training can then occur, but must occur very slowly and be based on pain.  For those patients who have hindfoot varus, as noted above, an orthotic that tilts the ankle to the opposite side may well help to offload the tendons.  It is important to talk to your doctor about changing your training.  This includes using new shoes for running or also cross-training, which means alternating activities each day.  Physical therapy is also very important.  This, as with ankle sprains, can be done to strengthen the tendons.

SO WITH ALL THAT BEING SAID, this is what happened to me during my last race.  I have now rested my foot for almost 7 days by not running or jumping on it.  I have also excluded any plyometric type exercises.  I take Mobic (strong anti-inflammatory) to keep help the tendon and I ice occasionally.  I have also replaced my shoes because they were DONE! 

 

 





 

 

Advocare 24 day Challenge!

Well for those who know me, you know that I love Advocare products.  I have done the 24 day challenge before and done the cleanse twice.  I decided to use the products I have and do the challenge again, but my mom is doing it with me so I am excited to see her results.  Now just because you do the challenge that does not mean you stop eating right at the end.  You continue to eat clean, exercise and if you decide you like the products, then buy some from your local rep. 

I personally love the Chocolate Mocha Meal Replacement Shakes, Pink Lemonade & Fruit Punch Sparks are my favorite, the Catalyst is awesome and I also use some the rehydrate products especially when I am running a long distance such as a half marathon. 

So I am sure you want to know when we are starting, we start the program on the 24 days before Thanksgiving, so that means TUESDAY is the BIG day.  I will do measurements on the first day and then do them again at the end.  I actually have 2 marathons while doing this process, so we will see how I do with it as well.  Now who is excited...............ME!  Watch for my starting and ending!


****UPDATE: CLEANSE ONLY FOR ME, CHALLENGE FOR MY MOM****

Race BLING so far this year......

 

Just thought I would share my bling to date.  Lets see, I have ran 7 half marathons, 2 relays, 3 10k's, 1 15k (no bling), 3 5k's (no bling) AND I completed a challenge this year (10k on a Sat and Half on a Sun- Cowtown Marathon).  This has been a busy year for me, but I so enjoy it.  No only does this bling motivate me, but being able to run is definitely my motivator here.  I am going to keep pushing, 2 more half marathons left this year to complete and god willing, I will finish the year out strong! 

 

Post Race Madness!...following day

Now does this look fun????  ;)

 

 

Not too much to say about this picture!  Lets just say that it was painful to stick my foot in a bucket of water and ice!!!!!  I was still hurting from the race yesterday, so an ice bath for the foot was the solution (I guess, lol).  Although I have done this several times, I still have to put my foot in slowly so I can adjust to the coldness.  Let's just say that while I was in the process of doing this, I was sipping on a nice little drink. 

 

The things we do to keep active, but I am being smart about it and no running this week and possibly next.  I have 2 more halfs to complete this year and I will be doing them, so I have to let this foot rest and get right.