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Fitness Goals for 2012
Sunday, January 1, 2012 Labels: cycling, fitness, goals, running, strength training
1. Complete at least two half marathons. I'm already signed up for one (Orange Blossom Half), and I already am eyeing the Asheville Half Marathon. I may end up doing three or four, but will at least complete two halfs.
2. Run at least 3 times a week. Presently, my schedule is to run on Tuesdays, Thursdays and Saturdays. The last being the day that I do my long runs.
3. Bike at least once a week. I'm shooting for twice a week, but my goal is to cycle at least one day each week. I've got Sundays and Wednesdays open for cross-training/strength training, so biking will be one of those days.
4. Strength training once a week. I have been too lax on this as of late. This has been part of the reason that my legs aren't as strong as they should be. Cardio alone isn't going to make my legs strong. I just bought some ankle weights, so those along with dumbbells once a week, probably doing a workout DVD a la Jillian Michaels.
5. Bike to do errands twice a month. I bought a nice bike last year and while I've used it for cross-training workouts, I have not utilized it for running to the store or other nearby errands. This will be a lot easier once I move near downtown in the early months of the year. I want to do this more than twice a month, but don't want to give myself a goal that I can't meet.
6. Cook more often. I consider this a fitness type goal because it goes hand in hand with working out and being healthy. It's time that I eat less processed food and more meals that I've made in advance. This is the only goal I'm leaving a bit more open-ended. In my current living situation, this has been difficult, but once I move out, I will be doing this each week.
7. Run a 5k in 38 minutes. I just ran my first race, the Jingle Bell 5k last month in 42 minutes. I want to better that time this year a good deal. I'm already hoping to do my first race of the year, Lady Track Shack 5k in 40 minutes or less.
8. Run a mile in 12 minutes. Since I just got back into running, I'm between 13:30-14:40 per mile on average. My first magic mile was 12:58, so I see this as an achievable goal this year.
I've only signed up for one race thus far, but here are some of the races I hope to do/are considering for the year:
2/4 - Lady Track Shack 5k
2/18 - Run Around the Pines 5k
2/25 - Eye of the Dragon 10k
3/4 - Orange Blossom Half Marathon (signed up)
3/24 - Winter Park Road Race 10k
4/7 - Run for God 5k
4/22 - Iron Girl Half Marathon
4/28 - Run for the Trees 5k
8/27 - Get Up & Go 10k
9/15 - Asheville Half Marathon
Jingle Bell 5k Run Race Report
Sunday, December 18, 2011 Labels: Jingle Bell 5k, race, reindeer run, run-walk-run
This was my first race back as a runner! I was so excited to implement the Galloway run-walk-run method in my first 5k. I knew I wanted to finish as fast as I could, but I also didn't want to over-do it. So, I was hoping to do the 3.1 miles in around 42 minutes.
Woke up at 6am to get ready for the race. Mom would be walking this one as well, so she was up (not necessarily happy about the hour though, she's not a morning person). I ate my bowl of oatmeal, got dressed and we were out the door just before 7am. The event was taking place at Baldwin Park in Orlando which meant it was about 40 minutes away. Leaving by 7am would assure we would get there with enough time to park, collect our registration packets and put everything but the bib in the car.
We arrived at about 7:40ish, and easily found a parking spot. We then walked the half block or so to the packet pick up area. We got our packets and timing chips and headed back to the car. Made a stop at the local CVS to use the ladies room and walked back down to the race area. We still had a good amount of time before the 8:30am start, so I went looking for pre-race water which I thankfully found.
We then gathered near the starting line for the National Anthem. Looking to my left, I realized that Mattia, a friend from dailymile was just a couple of feet from me. I was hoping to see him, so we said our hellos and gave one another a hug. Before we knew it, the race was beginning. The start was full of runners and walkers alike, so I was glad that I was going to be walking for a couple of minutes before I hit my Gymboss timer. I would have been weaving around people like crazy if I was running right from the start.
Once I hit start on my interval timer, I was off running. Before the race, I decided to go with 1:1 intervals, and figured if need be, I'd slow down to 30:30. I soon realized that I was going a bit too fast on the first mile when I saw the time I hit mile one. I was under 13 minutes. I needed to slow down, my body wasn't used to sustaining that kind of speed for that long just yet. Alas, I didn't listen to myself, because I apparently ended up going even faster mile 2 hitting that mile marker at around 12 minutes. I then took mile 3 a lot easier than my body wanted to I slowed down my running intervals and walked some of my walking intervals a bit slower than usual. Rounding the corner to the finish line, I wanted to cross the finish line running, so I ended up running 30 seconds earlier than my normal interval. I crossed the finish in with a time of 42:09! So, I definitely PRed and made my goal. I felt good!
After I finished, I met up with another dailymile friend, Lizabeth. This would be our first time meeting up even though we have done a couple of the same races. It was great meeting her. We talked for a few minutes, took pictures with Santa and Mrs. Claus and went in search of fruit (which didn't exist! A race without fruit, I couldn't believe it). Then, my mom finished and Liz and I said our goodbyes. I hope to be able to run with her once I put in some more miles of training.
All in all, this was a fun and festive race. I thought it was pretty well organized and put on. My only complaint would be that they didn't have any fruit like bananas. The only thing they had was junk donuts and bagels. The race organizers need to think about this for next year. A lot of runners want healthier options like fruit after a race. I always look forward to a banana once I finish. Also, they were giving out water bottles at the two water stops rather than cups of water. While it's easier on the volunteers to hand a runner/walker a bottle of water, it's also more wasteful. I saw many mostly full water bottles tossed to the side. Cups would have solved the wasting I think, it would just be a bit more work since they have to be filled up and ready to go. On a positive note, I hope the Arthritis Foundation did well in fundraising with this event.
(I'll post the couple of pics I have soon)
Woke up at 6am to get ready for the race. Mom would be walking this one as well, so she was up (not necessarily happy about the hour though, she's not a morning person). I ate my bowl of oatmeal, got dressed and we were out the door just before 7am. The event was taking place at Baldwin Park in Orlando which meant it was about 40 minutes away. Leaving by 7am would assure we would get there with enough time to park, collect our registration packets and put everything but the bib in the car.
We arrived at about 7:40ish, and easily found a parking spot. We then walked the half block or so to the packet pick up area. We got our packets and timing chips and headed back to the car. Made a stop at the local CVS to use the ladies room and walked back down to the race area. We still had a good amount of time before the 8:30am start, so I went looking for pre-race water which I thankfully found.
We then gathered near the starting line for the National Anthem. Looking to my left, I realized that Mattia, a friend from dailymile was just a couple of feet from me. I was hoping to see him, so we said our hellos and gave one another a hug. Before we knew it, the race was beginning. The start was full of runners and walkers alike, so I was glad that I was going to be walking for a couple of minutes before I hit my Gymboss timer. I would have been weaving around people like crazy if I was running right from the start.
Once I hit start on my interval timer, I was off running. Before the race, I decided to go with 1:1 intervals, and figured if need be, I'd slow down to 30:30. I soon realized that I was going a bit too fast on the first mile when I saw the time I hit mile one. I was under 13 minutes. I needed to slow down, my body wasn't used to sustaining that kind of speed for that long just yet. Alas, I didn't listen to myself, because I apparently ended up going even faster mile 2 hitting that mile marker at around 12 minutes. I then took mile 3 a lot easier than my body wanted to I slowed down my running intervals and walked some of my walking intervals a bit slower than usual. Rounding the corner to the finish line, I wanted to cross the finish line running, so I ended up running 30 seconds earlier than my normal interval. I crossed the finish in with a time of 42:09! So, I definitely PRed and made my goal. I felt good!
After I finished, I met up with another dailymile friend, Lizabeth. This would be our first time meeting up even though we have done a couple of the same races. It was great meeting her. We talked for a few minutes, took pictures with Santa and Mrs. Claus and went in search of fruit (which didn't exist! A race without fruit, I couldn't believe it). Then, my mom finished and Liz and I said our goodbyes. I hope to be able to run with her once I put in some more miles of training.
All in all, this was a fun and festive race. I thought it was pretty well organized and put on. My only complaint would be that they didn't have any fruit like bananas. The only thing they had was junk donuts and bagels. The race organizers need to think about this for next year. A lot of runners want healthier options like fruit after a race. I always look forward to a banana once I finish. Also, they were giving out water bottles at the two water stops rather than cups of water. While it's easier on the volunteers to hand a runner/walker a bottle of water, it's also more wasteful. I saw many mostly full water bottles tossed to the side. Cups would have solved the wasting I think, it would just be a bit more work since they have to be filled up and ready to go. On a positive note, I hope the Arthritis Foundation did well in fundraising with this event.
(I'll post the couple of pics I have soon)
Vegan Athletes and Protein
Thursday, December 15, 2011 Labels: athlete, health, nutrition, protein, vegan
It seems that not a month (or less) goes by that I don’t read or hear about a vegan runner or other type of athlete that supposedly had issues with being an athlete simply because she was vegan. For example, I just read this on Yahoo! Sports today:
While a vegan diet can be nutritionally adequate, you'll have to be extra careful to be sure your protein needs are met. An athletic friend I knew several years ago started a vegan diet and actually passed out in training after several weeks of consuming far too little protein. It's not something you want to have happen to you.
As you can see here, the author has a story that basically claims that because her friend was vegan, he or she was not getting enough protein, thereby he passed out. I’ve had co-workers also tell me similar stories about how they knew someone who had issues with their running or just getting enough protein because they weren’t eating meat. Here’s the thing, if you are eating healthy and correctly as a vegan, you will NOT have any problems. It’s as simple as that. What people fail to realize is that a lot of ominvores are severely lacking in their health. Look at all the fast food so many folks eat, that stuff is far from healthy.
The bottom line here is, vegan athletes have no problems with their health or fitness if they eat properly. Just as omnivore athletes don’t have any problems when they eat correctly. It’s the same deal, there’s nothing extremely different about it. Vegans get their protein in through foods like beans, tofu, lentils, chickpeas, and tempeh. There is no shortage of protein out there when you educate yourself. Not to mention that most athletic individuals don’t require that much more protein than the average person.
Are you a vegan athlete? I’d love to hear your thoughts on this topic.
Second Half Marathon Training
Wednesday, December 14, 2011 Labels: 1/2 marathon training, half marathon, orange blossom half, runAfter the great experience I had at my first half marathon last month at Space Coast, I’ve decided to take on another one! I may be crazy, but hey, we all are a bit I think. Space Coast was a bit rough at times, but I have to say, I’ve been wanting to do another one in early 2012. Within a day or two of Space Coast, I was already thinking about it. In fact, I’m already registered for the next one. I’ll be doing the Orange Blossom Half on March 4th in Tavares.
I’m already getting a training plan in place for the race. Originally, I was just going to wait until January 1st to begin my training, but I’ve now decided to start on Christmas day. Since I’m going to be running this one, I need to get the miles when I can. It will have been about a month since Space Coast, so that’s a good rest period for my body (well, I hope since I had said I wasn’t going to do any hard training the rest of 2011 J ). The first week of the training won’t be too hard anyway, so I’m not too concerned about pushing too much.
Here’s the plan I’m going to go with after some advice from friends who are more experienced runners.
| Week | Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| 1 | CT | off | 3 miles | CT | 3 miles | off | 4 miles |
| 2 | CT | off | 3 miles | CT | 3 miles | off | 6 miles |
| 3 | CT | off | 3 miles | CT | 3 miles | off | 7 miles |
| 4 | CT | off | 3 miles | CT | 3 miles | off | 8 miles |
| 5 | CT | off | 4 miles | CT | 3 miles | off | 6 miles |
| 6 | CT | off | 4 miles | CT | 4 miles | off | 4 miles with MM |
| 7 | CT | off | 4 miles | CT | 4 miles | off | 8 miles |
| 8 | CT | off | 3 miles | CT | 3 miles | off | 10 miles |
| 9 | CT | off | 4 miles | CT | 4 miles | off | 6 miles |
| 10 | CT | off | 3 miles | CT | 2 miles | easy walk | off |
I’m still up for any further advice to make my training as good as possible. My longest run will be 10 miles which is okay. Not too concerned about the last 5k, I figure worst case scenario is that I can simply walk most of it. But, I doubt that will happen less for potentially more rest breaks. The ten miler on week 8 will be a good test on where I am at that time with the run-walk-run. I’m excited about the race already and it’s more than two months away!
Went out this morning and ran my first magic mile. For those unfamiliar with the Galloway method, it's a run-walk-method and the magic mile is an indicator used to determine your current pacing capabilities. I knew that since I hadn't run in over a year (less for a few sprints at races), this first one would be slower than I would like. That's okay though, because I know I'll only improve as I go along.
I headed down to the local track to do the magic mile. I debated doing it in the neighborhood, but I'm already pretty bored with it, so I knew a change of venue would be welcoming. After warming up with some walking and some run-walk-run intervals at 1:1, I did the magic mile. The track itself was actually a half mile long which isn't traditional, as most running tracks are 400 meters. I was a bit disappointed in that because I thought doing four laps would be easier, but in the end that's not really the case, it's the same distance, so it doesn't really matter (well, less for preference I suppose). I did the first 1/2 mile in 6:30 which was pretty good and ended up finishing with a time of 12:58. Basically, I did the mile in 13 minutes. I really pushed myself and only took about 4 short walk breaks, so I'm pretty proud of myself for that.
Once you get your magic mile time, you are able to calculate where your pacing is going to be. I went to Jeff Galloway's website and put in my time of 12:58. Here's what I got:
5k Pace - 13:31 (41:54)
10k Pace - 14:55 (1:32:27)
Half Marathon Pace - 15:34 (3:23:50)
Marathon Pace - 16:51 (7:21:39)
Since I was walking between 14:30 and 15:30ish per mile, I know that half marathon time is pretty high most likely for me. I did Space Coast in 3:28:50 so even if I do my next half marathon using a 1:2 ratio (run one minute, walk two), I should finish better than that 3:23:50 Jeff's calculations are stating that I will. Speaking of my next half marathon, I signed up yesterday for it! I'll be doing the Orange Blossom Half on March 4th!
Anyway, I'm glad I got this first magic mile out of the way, as it was pretty tough and I know my next one will be better once I'm running for some time. I'll be doing a holiday 5k this coming Saturday, so I look forward to seeing what I can do using the run-walk-run intervals. I'm going to try to do it in 40 minutes or less. I should easily PR though, as all my previous 5ks are walking.
Once you get your magic mile time, you are able to calculate where your pacing is going to be. I went to Jeff Galloway's website and put in my time of 12:58. Here's what I got:
5k Pace - 13:31 (41:54)
10k Pace - 14:55 (1:32:27)
Half Marathon Pace - 15:34 (3:23:50)
Marathon Pace - 16:51 (7:21:39)
Since I was walking between 14:30 and 15:30ish per mile, I know that half marathon time is pretty high most likely for me. I did Space Coast in 3:28:50 so even if I do my next half marathon using a 1:2 ratio (run one minute, walk two), I should finish better than that 3:23:50 Jeff's calculations are stating that I will. Speaking of my next half marathon, I signed up yesterday for it! I'll be doing the Orange Blossom Half on March 4th!
Anyway, I'm glad I got this first magic mile out of the way, as it was pretty tough and I know my next one will be better once I'm running for some time. I'll be doing a holiday 5k this coming Saturday, so I look forward to seeing what I can do using the run-walk-run intervals. I'm going to try to do it in 40 minutes or less. I should easily PR though, as all my previous 5ks are walking.
Today was my first day running again. I decided to just go out and do an easy two miles. Out a mile, then back. Seemed easy enough. I could even picture the route in my head. No problem, I'd done that out and back mile numerous times walking.
Well, what I thought would be easy ended up being a bit rougher than I anticipated. I walked for a minute or so, then started to jog. My back decided it was going to go numb and not want to go out and play. Great, I thought, what a nice way to start. I kept going though, telling myself that I had been numb a few times before when I had just been walking, so maybe it would calm down. It didn't calm down, but I was able to kind of grin and bear it. I ended up doing the run-walk-run throughout that first mile and it went okay despite my complaining back. I did have a bit of a struggle with breathing, but I figured that was to be expected since I was picking up the pace and hey, I was running not walking.
I got to the end of the first mile and was around a 13 min/mile with the run-walk-run method. Okay, not great, but not horrible for my first mile back I told myself and turned around to head back home. The second mile was fairly similar to how I felt during mile one. I didn't plan well enough on my intervals, so I ended up just sort of picking points to run to basically. Was happy to finish at just over 26 minutes for both miles combined.
So, this was a good learning experience for me. It told me where I am in that I need to do some conditioning most likely before shooting for longer running intervals. And, I need to find a way to let myself know when I need to run until I get my Garmin for Christmas. Might see if there's a podcast I can use for the next couple of weeks or so for that. I'm not disappointed with myself because hey, I got some running in! I know with training that I'll be faster before I know it. Just need to listen to my body and do the work.
Good News Monday!
Monday, December 5, 2011 Labels: doctor, Jeff Galloway, run, run-walk-run, training
After being out of running for over a year, I'm finally going to be a runner again! As you may know if you read a previous entry about my longing to run again, I've missed the sport a great deal. Last month, one of the running podcasts I listen to had a write-in question about running after herniating your back. The doctor, who is an sports endurance specialist informed the person that yes, they most likely could run again after some down time.
My interest was extremely up after hearing that. Could I be running again? I had to know. So, after getting a recommendation from a running friend on a back doctor, I made an appointment. Today, I saw the doctor. After looking over my MRI and other records, he informed me that he didn't see any reason why I could not. Further, I'd probably not experience much more discomfort or soreness than I do now with my power walking. The worst case scenario would be that I'd need the shots again (which I may need anyway) or surgery in the future. He said, I should live life and do what I love. His advice really made my day. I walked out of the office with a big smile on my face.
So now, my return to running regime begins. I'm going to use the Jeff Galloway method so I can do a run-walk-run routine which will also be easier on my body I think. And, I'm already planning my second half marathon. I'll be doing the Orange Blossom Half in March. Will be great to do my second half marathon as a runner. :)
My interest was extremely up after hearing that. Could I be running again? I had to know. So, after getting a recommendation from a running friend on a back doctor, I made an appointment. Today, I saw the doctor. After looking over my MRI and other records, he informed me that he didn't see any reason why I could not. Further, I'd probably not experience much more discomfort or soreness than I do now with my power walking. The worst case scenario would be that I'd need the shots again (which I may need anyway) or surgery in the future. He said, I should live life and do what I love. His advice really made my day. I walked out of the office with a big smile on my face.
So now, my return to running regime begins. I'm going to use the Jeff Galloway method so I can do a run-walk-run routine which will also be easier on my body I think. And, I'm already planning my second half marathon. I'll be doing the Orange Blossom Half in March. Will be great to do my second half marathon as a runner. :)
Space Coast Half Marathon Race Report
Monday, November 28, 2011 Labels: half marathon, power walk, race, space coast half marathon
The day started off early, and I mean early. I woke up just before 2am to get ready to meet my friend, Yolanda in Celebration to ride to the race together. She was sweet enough to offer to let me come along so that I wasn't driving to Cocoa Beach solo. Once I met up with her at 3:30am, we were on the road to the race. During the hour and fifteen minute ride, we had a great conversation discussing just about everything. It was great getting to know her better since we had always missed each other at previous races.
We arrived and parked before 5am which was great timing. Once we got the rest of our gear on (arm sleeves, hats/headbands, numbers), we walked over to the race area (okay, we made our first port-o-potty stop before we reached said area, but you can never go to the restroom too many times before a race IMO). We chatted with some fellow runners/walkers and took a few pre-race photos. It's amazing how quickly an hour can go by, and before we knew it we had just enough time to make another port-o-let stop and check our bags before heading to the starting line. Yolanda and I said our goodbyes and good luck and went to our respective pacing points.
The second 5k went okay. The weather could have been cooler, but this is Florida, not much can be done about it unfortunately. I was just happy that the rain had taken a hike. I was enjoying my music and moving along. I hit the 10k mark at a better pace, but I still wasn't so sure I would be able to finish under or even at 3:30 since I thought I was not moving as fast as I wanted. It was about mile 6.5 that the route had a turn around point and this made me happy because once I made it through the turnaround I would be heading back and closer to the finish. There was still quite a ways to go, but this became the start of my mental talk with myself.
I hit the 15k mat not long after that and I was so grateful for that. But, I still had a ways to go. Those last four miles would prove to be the most difficult of all. Mile 9.3 to 10 wasn't too bad, I was still feeling okay, so I guess really it was the last 5k that was rough. My mental talk really had to hit high gear because I was hurting and just wanted to stop. I didn't let myself stop moving though. I knew if I did that, I would likely not want to get going again. My legs were crying out that they hated me, but I told them that it would all be worth it very soon. Not so sure they believed me, but thankfully, they kept going. Right before I hit mile 11, I spotted my friend Kitzzy, and while I tried to smile at her, I'm not so sure I was successful. My back began to kill me not long after mile 11 which sucked. But, I kept pushing myself to keep moving. I kept the mental talk going convincing myself that it wasn't THAT much further, heck, I was just out doing a couple miles, right? Funny the things we say to ourselves to push through during a race or hard workout.
My positive talk and keeping up to the beat of my music helped me make it to mile 13. This is a brick sidewalk that ends up spiraling around to the finish line. Something inside me ignited and I began to run. I just took off. It felt good despite the pain in my back and legs. I overdid the speed I took my run in, so I had to stop for a few seconds before sprinting back into a run as I saw and hit the finish line. Crossing that line felt SOOO good. I had done it, I had just completed my first half marathon. And, I did it under 3:30! My official chip time was 3:28:50! Getting my medal and other finisher swag was a bit of a blur. They also gave me an ice cold towel which was great. I used it to calm my back and it actually helped. I noticed my pain, well my back pain anyway calmed down significantly once I was done with the race.
Leaving the race, Yolanda and I found a Starbucks and relaxed for a few minutes with our drinks. Then, we headed back to Celebration. We had another great talk in the car. She really made the race a lot more fun for me, as I got to share the experience with a friend.
No real future plans as of right now. I promised myself that I would take December easy after Space Coast, so that's what I'm going to do. I'll likely do the Jingle Bell Run 5k, but nothing else planned yet. That's not to say that I'm not looking or open to race suggestions for 2012 though. As far as doing another half marathon, well if the right race presented itself, I might be convinced to sign up. :)
On the Eve of My First Half
Saturday, November 26, 2011 Labels: half marathon, race, The Biggest Loser
I just need to calm myself (and my stomach) so I can get some food down later. I'm trying to decide if a veggie bowl from Chipotle or a plate of spaghetti is a better idea with my stomach being so sensitive today. I didn't expect that it would be so rough on me the day before the race. It has to be my nerves which I thought weren't so bad until now.
If you would like to track me tomorrow during the race, you can do so via the race website: http://www.spacecoastmarathon.com. They will post my 5k, 10k, 15, and finish times. I appreciate everyone's support and prayers, it really does mean a lot.
I'm trying to add more songs to my half marathon playlist. Here's my current playlist, as you can see, it's quite a variety of stuff. I like upbeat tunes and if they are motivational, even better. Something to keep that energy in my step. Any suggestions? :)
Good Morning (Mandisa & tobyMac)
Come On Come On (Smash Mouth)
Medley: I Want You Back/ABC/The One You Love (Jackson 5)
The Great Adventure (Steven Curtis Chapman)
Hard Knock Life (Annie Soundtrack)
Holding Out For A Hero (Bonnie Tyler)
Rolling in the Deep (Adele)
Come On Come On (Smash Mouth)
Medley: I Want You Back/ABC/The One You Love (Jackson 5)
The Great Adventure (Steven Curtis Chapman)
Hard Knock Life (Annie Soundtrack)
Holding Out For A Hero (Bonnie Tyler)
Rolling in the Deep (Adele)
Let's Get Loud (Jennifer Lopez)
Eye of the Tiger (Survivor)
Life's What You Make It (Hannah Montana)
Girls Just Want to Have Fun (Cyndi Lauper)
Move (MercyMe)
Don't Stop Movin' (Jennifer Rush Jacobs)
Come On Get Up (Janet Jackson)
You Should Hear How She Talks (Melissa Manchester)
Moves Like Jagger (Maroon 5)
What Doesn't Kill You (Kelly Clarkson)
Rave On (Buddy Holly)
Behind the Mask (Michael Jackson)
One Way Or Another (Blondie)
Stronger (Mandisa)
Only Girl (Rihanna)
The Way You Make Me Feel (Michael Jackson)
Walking On The Stars (Group 1 Crew)
It's Not Over (Starship)
Band of Gold (Freda Payne)
The Edge of Glory (Lady Gaga)
Run the World (Beyonce)
Tell Her About It (Billy Joel)
Physical (Olivia Newton-John)
Control (Janet Jackson)
Let's Here It For The Boy (Deniece Williams)
The Redeemer (Santus Real)
Breakdance (Irene Cara)
Proud (Heather Small)
Eye of the Tiger (Survivor)
Life's What You Make It (Hannah Montana)
Girls Just Want to Have Fun (Cyndi Lauper)
Move (MercyMe)
Don't Stop Movin' (Jennifer Rush Jacobs)
Come On Get Up (Janet Jackson)
You Should Hear How She Talks (Melissa Manchester)
Moves Like Jagger (Maroon 5)
What Doesn't Kill You (Kelly Clarkson)
Rave On (Buddy Holly)
Behind the Mask (Michael Jackson)
One Way Or Another (Blondie)
Stronger (Mandisa)
Only Girl (Rihanna)
The Way You Make Me Feel (Michael Jackson)
Walking On The Stars (Group 1 Crew)
It's Not Over (Starship)
Band of Gold (Freda Payne)
The Edge of Glory (Lady Gaga)
Run the World (Beyonce)
Tell Her About It (Billy Joel)
Physical (Olivia Newton-John)
Control (Janet Jackson)
Let's Here It For The Boy (Deniece Williams)
The Redeemer (Santus Real)
Breakdance (Irene Cara)
Proud (Heather Small)
I’m beginning to visualize race day now. At least I’m attempting to do so. I’m trying to imagine what the experience will be like, at least the overall jest of it. It’s both exciting and nerve wracking at the same time. I’m trying to stay as positive as possible and not let myself get too worried.
I already have come to the realization that I’ll get little to no sleep the night before due to not only the excitement of the race, but due to the travel time it is going to take to get to Cocoa Beach. Because of this, I’m planning on getting as much sleep as I can the day or two prior. I am still working out the logistics of that though, as I work the Friday before and will working until 8pm. So, it’s going to be a challenge to not want to sleep in on Saturday. Although, maybe that is the best way to do things that day…again, I’m still working the details out on that.
Beyond the whole sleeping situation, I’m visualizing that big jumbo screen with the space shuttle blasting off as we start the race. That is something I’m definitely looking forward to seeing and experiencing. Then, I plan on just taking each mile as they come. I have done 13 miles in my training and while it is not the easiest to do, I’m more than capable of doing it again. Staying positive, and having a good time will make my first half marathon experience all that much better. I’m thankful that I’ll have friends there with me that day doing the full marathon, and I also look forward to being there to see them cross that finish line.
Tomorrow morning, I’ve got my last real mileage workout before the race. I am scheduled to do 6-miles before slowing down for the real tapering next week. I’m planning on enjoying it and using it to continue to picture how great race day is going to be, how awesome I’m going to feel crossing the finish line and getting that neat, beautiful medal.
Every so often since my back injury in March of 2010, I really miss running and being able to call myself a runner. I miss it everyday, but by really missing it, I mean I have a deep yearning to be able to do it again. Some times, the fact that I cannot gets me upset and I have to distract myself from that line of thinking. I have to remind myself that I’ve achieved and done so much regardless of whether or not I’m a “real” runner anymore.
This very feeling and upset hit me during Tuesday’s 3-miler. I was out on the road pushing myself to walk as fast as I could, and after seeing a couple of others running, I had an overwhelming feeling that something had been taken away from me. I can only compare it to your mom and dad giving you this great present that you have been yearning for and then once you really begin to enjoy playing with it, they take it back and explain that it’s no longer yours for the keeping. That feeling of hurt is intense deep inside of you. It stings of betrayal and upset.
While I know that running isn’t necessarily a gift that was given to me, it was something that I thought for most of my life that I could never do. I would see other people out running and think that they were crazy and not understand why these people would want to run for fun. But, that all changed after I went through my weight loss journey. I wanted to be active and get out there fitness-wise. When I started the Couch to 5k plan in late 2009, I was not even sure if I could be a runner. Slowly but surely however, I began to see that I could do what I previously thought was unattainable. I was pushing my body and mind to do this sport that was not easy, but it was turning out to be exhilarating. Upon returning from the run-walk sessions, I felt so accomplished and knew that I was capable of so much.
When I was told in April of 2010 that I had herniated my back and would I have to give up this thing that I had started to really love, it was devastating. It took me some time to even accept that my running days, even though they were short were over. I guess I’ve truly never accepted it in all honesty. Sure, I can put on a happy face that I’m okay with just power walking the races and just being out there doing them, but that’s just a facade. I still hope deep down inside of me that some great guaranteed surgical procedure comes along and that I can again be a runner. In the meanwhile, I remain thankful that I can at least walk as I know there are people out there who can’t even do that. Also, I dream, and in my dreams, I’m a runner.
I’m so happy to announce that my first giveaway on The Girl’s Got Sole is for an awesome Bondi Band! The folks at Bondi Band sent me two bands, one to review and one to giveaway! They are great for holding your hair in place when you run, walk, bike, hike or whatever you love to do as well as keeping the sweat out of your eyes. Not to mention they are stylish and cute. Bondi Band makes bands that are just solid colors as well as bands that say motivating mantras and the like. I have been enjoying mine thus far during all of my outdoor workouts and have even ordered a couple more for upcoming races! The bands are extremely comfortable and have gotten me some compliments and thumbs up from people.
The band that I’m giving away is right up the alley of anyone who loves to cycle. Whether you’re the casual recreational type, or a triathlete, this band will be a great addition under your helmet or just on it’s own.
To enter, you must follow this blog and comment below what your favorite band is from Bondi Band’s website. Contest ends at midnight Eastern on November 4th and I’ll choose the winner on 11/5 using www.random.org. (Extended entry time! Enter by midnight Eastern 11/5!)
Rules:
1. Follow this blog.
2. Go to www.bondiband.com and tell me which band is your favorite.
**Please leave a separate comment for each of the following so that each entry gets counted!**
Extra entries:
+1 Like Bondiband on facebook
+1 Follow Bondi Band on twitter
+1 Follow me on twitter (ShutterbugShann)
Congrats to Courtenay, aka autopilotlegs for winning the bondi band! And, thanks everyone for participating. Hopefully, I'll have more giveaways again soon!
Congrats to Courtenay, aka autopilotlegs for winning the bondi band! And, thanks everyone for participating. Hopefully, I'll have more giveaways again soon!
Runner's knee, you will not be the end of thee!
Tuesday, October 4, 2011 Labels: injury, run, runner's knee, walkI woke up Monday morning to my knees feeling sore and hurting. At first, I thought that it was probably nothing and that it would go away at some point in the day. However, this soreness and pain wasn't what I was used to with muscle aches from a hard workout. I should have taken the hint right away that something wasn't right, but instead, I shrugged it off.
Today, I woke up still in the same amount of discomfort. I began to rack my brain. Did I hurt myself somehow over the weekend, or do something differently? After some thought and quick research online, I came to the conclusion that I have runner's knee on both legs (mostly on my right though). Thinking back and connecting the dots so to speak, I believe that my walking more on the sidewalk the last couple of walks, not to mention not using my knee support may have been the cause (also, now that my desk has been moved upstairs at work, I'm going up and down the stairs a lot). Also, I have to admit that I didn't stretch much all weekend after my 6-miler or my bike ride on Sunday evening. Definitely not helping my case any with very little post-workout stretching.
So, I'm going to do the right thing here and follow the treatment regime to get my knees happy again. I've already started to take some Ibuprofen, and I'll be icing tonight. Also, my foam roller is going to get some serious attention this week. My right knee has always been a bit weak, but I haven't had this kind of discomfort in awhile from my knees. It's not fun in the slightest, especially with working a desk job where my legs already get too much rest during the day. I've got 11-miles to do this Saturday for my 1/2 marathon training, but I'll have to see how things go as I might be cutting my mileage down for my long run day.
Miracle Miles 15k Race Report
Sunday, September 25, 2011 Labels: challenges, miracle miles 15k, power walk, race
I did it! After over a week of nervousness and anxiety over the 15k, I can proudly say that I conquered it! It really feels good to do something that you never thought you could possibly accomplish. I've learned in the last couple of years that I am so strong and capable of more than I could have ever imagined I could do with God's help. My faith has aided me so much in my journey.
Mom came with me for this race. I was hoping that my dad would also come along as this was another big race for me after my 10k back in March, but it didn't happen. I was so grateful that my mom gave up sleep to get up so early and wait around for me to finish.
We left the house at about a quarter before 6am since I was told the crowds for this event can get crazy. My parents house is about 30 minutes away from downtown Orlando where the race was, so the drive there was not bad at all. I was pleased to see that we got into a garage fairly quickly without any real waiting. I'm sure if I would have left the house much later it would have gotten more crowded. Parked the car and headed toward the race area. I had a lot of time before the 7:20am start time (I believe it was just after 6:30am when we got there), and that was a good thing. I had plenty of time to use the oh-so-fun port-o-lets, get some pre-race water and just try to relax (not really, but I tried!).
Before I knew it, time had flown by and the 15k race was about to get going. I got behind the walkers sign and got my iPod ready to go. Quite a lot of people were lined up for the race which was nice to see as this race benefits Winnie Palmer Hospital for preemie babies. The starting horn blared and feet began to move. I hit the starting line over two minutes after the clock started, so I took note so I had an idea of my actual timing versus the race clock. I also hit my iPod/Nike+ once I crossed the starting line, so that would be accurate at least on my time.
The first mile came easy, but about mile two, a challenge approached, brick road. I hate walking or running on brick. Especially since the brick is not even in the least with some being broken or loose. When possible, I went on the sidewalk. I couldn't avoid the brick all together though, as there were times that it was unavoidable. Not to mention the hills that seemed to come up here and there (guess Florida isn't COMPLETELY flat). I did pretty well up until mile 4. At that point, I began to have some back pain. I prayed that it would calm down and also massaged it a bit, but it still lingered. Since that was the case, I decided to stop at the port-o-lets at mile five. Since my back injury, having to go can cause back pain for me. While I hated to lose the 40 to 60 seconds it would take to stop, I also wanted relief for my back. It just made sense to lose the bit of time for me. Thankfully, the stop was well worth the time loss, as I did feel better once I got back on the race route.
I was doing pretty well from mile five to mile seven, keeping a good pacing. My back was doing fairly well and I felt okay. Once I hit mile seven, my right leg began to really cramp up. Talk about exchanging one problem for another, huh? I massaged it a bit, but that wasn't really helping. So, I paused for a moment and pulled my knee support down to my ankle and continued walking. My hope that this would aid my leg in loosing up worked! It calmed enough to be tolerable to walk through. I ended up pulling the knee support back up to my knee in the last mile or so, as my knee was bothering me. But, keeping it off for that 10 or so minutes of time was of help.
By the time I saw the mile nine marker, I couldn't have been happier. Both of my legs/calves were so heavy and tight that I just wanted to finish! I did my best to push myself through the final bit of the route. Once I saw the finish line, I went into a running sprint for it. I wanted to cross that finish line strong! I was so happy to finish, but also very drained. This was a long, rough race! My official d-chip time was 2:21:50. However, the route seems to have been a bit longer than 15k. After seeing that other runners also got more than 9.3 miles from their apps/monitors, the course was more like 9.4 to 9.44 miles. So, I had a pace of just over 15 minutes per mile which I'm so proud of. This was a good race, but very challenging. I'm glad I did it though! I now have my first medal and a new distance high for myself. And, I'm already thinking about my next race. :) (NOTE: Some of my awesome co-workers sponsored me in this race, so big thanks to them for helping make this possible for me and for helping support Winnie Palmer.)
Mom came with me for this race. I was hoping that my dad would also come along as this was another big race for me after my 10k back in March, but it didn't happen. I was so grateful that my mom gave up sleep to get up so early and wait around for me to finish.
We left the house at about a quarter before 6am since I was told the crowds for this event can get crazy. My parents house is about 30 minutes away from downtown Orlando where the race was, so the drive there was not bad at all. I was pleased to see that we got into a garage fairly quickly without any real waiting. I'm sure if I would have left the house much later it would have gotten more crowded. Parked the car and headed toward the race area. I had a lot of time before the 7:20am start time (I believe it was just after 6:30am when we got there), and that was a good thing. I had plenty of time to use the oh-so-fun port-o-lets, get some pre-race water and just try to relax (not really, but I tried!).
The first mile came easy, but about mile two, a challenge approached, brick road. I hate walking or running on brick. Especially since the brick is not even in the least with some being broken or loose. When possible, I went on the sidewalk. I couldn't avoid the brick all together though, as there were times that it was unavoidable. Not to mention the hills that seemed to come up here and there (guess Florida isn't COMPLETELY flat). I did pretty well up until mile 4. At that point, I began to have some back pain. I prayed that it would calm down and also massaged it a bit, but it still lingered. Since that was the case, I decided to stop at the port-o-lets at mile five. Since my back injury, having to go can cause back pain for me. While I hated to lose the 40 to 60 seconds it would take to stop, I also wanted relief for my back. It just made sense to lose the bit of time for me. Thankfully, the stop was well worth the time loss, as I did feel better once I got back on the race route.
I was doing pretty well from mile five to mile seven, keeping a good pacing. My back was doing fairly well and I felt okay. Once I hit mile seven, my right leg began to really cramp up. Talk about exchanging one problem for another, huh? I massaged it a bit, but that wasn't really helping. So, I paused for a moment and pulled my knee support down to my ankle and continued walking. My hope that this would aid my leg in loosing up worked! It calmed enough to be tolerable to walk through. I ended up pulling the knee support back up to my knee in the last mile or so, as my knee was bothering me. But, keeping it off for that 10 or so minutes of time was of help.
As an athletic gal these days, I like nothing more than to go out for a good power walk or bike ride to get in my calorie burn. While I love working out and being active with others, more often than not, I am a solo athlete, hitting the pavement on my own. I recently began to wonder, what if something happened to me? Of course, I hope it won't, but what if it did? No one would know who I was or who to call since I don't my license during those outings. With that in mind, I began to research what other runners and cyclists carried with them when they headed out the door. A good deal of them have some kind of ID like RoadID.
After debating if the RoadID would be a good fit for me, I was offered a chance to get one for free back in late July. A promotional company that works with RoadID contacted me via twitter asking if I'd like to get my own RoadID. Of course, I was interested and responded back just that. There are a few style options available, I went with the RoadID Elite. Once I conquered the sizing and cutting part of things (the Elite requires you to cut your own once you get the bracelet), I was good to go! I now wear it every time I go out for a walk or bike ride. Sometimes, I even wear it anyway, since it's so comfortable. The first time I wore it, the bracelet did feel a bit heavy on my small wrist, but now I barely know it's there.
If you are the outdoorsy type and don't carry ID with you, or are seeking a wearable ID, check out RoadID's offerings. They guarantee their products, and the ID itself is easily updated when needed.
I will be participating in my first 15k race on Saturday. At this point, I'm both excited and nervous about the event. A couple of weeks ago, my 1/2 marathon training called for a 9 mile walk, and I made it through, but it was a push during the last 15 or so minutes. I came to the conclusion that I needed more fuel. By the end, I was not only very hungry, but I was feeling light-headed and tired out since I had only taken one Gu Energy Gel at about mile four. I'm hoping that carrying an additional gel/chews as well as part of an energy bar broken into pieces might help curb those previous problems. Walking for almost 2 1/2 hours takes a lot out of you, and I know now that I wasn't really prepared for that time span.
My only other worry is that my sciatica might cause me some trouble on the course. It comes and goes sometimes, thankfully not as bad as it used to be, but I have had times where my left leg gets numb during a walk. So, I'm doing a lot of positive thinking and praying for this weekend. I know that I have a lot of strength inside and out and that I can do this 15k. I had similar concerns right before my 10k back in March, so I suppose it's just a matter of keeping your head up and knowing that you can and will cross that finish line. I'm thankful for the support that I have in my dailymile running friends. They are great motivators and inspiration for me when I'm having to push through a tough time.
1/2 Marathon Training Update: Week 5
Monday, August 22, 2011 Labels: 1/2 marathon training, foam roller, race, race walking, racewalk, walk, workoutAs I enter my second month of training, I thought an update on how things were going was in order. I would be onto week six at this point, but I got sick about week two, so I restarted the week that I only made it partially through. That's okay though, as the Space Coast 1/2 Marathon isn't until the end of November, so more than enough time to repeat weeks when necessary.
I hit my longest and hardest long mile day to date this past weekend. Saturday called for 7 miles and up until that point, I hadn't done anything longer than 10k distance wise. I was both excited and a bit nervous heading out the door at just after 7am that morning. The first 5k went easily, as my body is so used to that distance now. By the time I hit mile four, I was feeling a bit lower on energy, but I downed a Gu energy gel and figured I'd be good to go. The fifth mile is when the real mental push began. I not only started to have tired legs, but my bladder was less than thrilled about continuing on. Really took a lot of pushing to make it those last two miles. The last mile had me imagining how great it was going to be to complete the 7 miles and get off my feet. My music always helps me along, but hitting that pavement for long periods of time really does take some mental stamina. I made it through the full 7 miles and couldn't have been happier about it. It really was an accomplishment, the start of many more to come as well.
I picked up my first foam roller a little over a week ago and have slowly begun to incorporate it into my after workout training routine. I will admit though, I'm not completely comfortable with it as of yet, and I already know I don't stretch nearly enough before or after my training sessions. That of course isn't good, so I'm making sure to remind myself that my time stretching is just as important as the workout itself. Hopefully, I'll get it better ingrained into my brain in the coming weeks so that it will come more as a second nature thing to me.
Over the weekend, I ended up talking with a fellow walker at Track Shack about race walking. He is a race walker and told me that I would get much better results from my walking if I used the race walking technique. The biggest thing that got me is that he said that I would be much faster race walking. So, I'm going to try to start using the technique during this week's walking days. I'd love to see a faster pace for sure. I may never win anything in the races that I do, but while finishing is the most important thing of all, challenging myself to do each mile quicker is always something on my mind.
As my fitness goals and adventures have grown, I've begun to explore the plethora of products out there for runners, cyclists and everyone in between. There are so many great products made for us athetes to help make our training just a bit easier. In this particular blog, I'm going to discuss Fuelbelt and my experiences with their products thus far.
My first Fuelbelt purchase was the Slim Pocket Race Number Belt. I was recommended the belt earlier this year when I was about to take on my first race longer than a 5k. I wore it during the Winter Park Road Race 10k and it was great. I was able to store a gel as well as my phone as I completed the route. My race number stayed on without any problem. A much better solution to dealing with those safety pins. I will likely be one I use during future races as it's comfortable and lightweight.
Since I was so impressed with Fuelbelt's race belt, I found myself leaning toward their products during my search for a bento box for my bike back in June. I did a lot of research both online and in the local bike/specialty shops and found the Fuelbelt Bento Fuel Box to not only have great reviews from customers, but it appeared to have the stability I was seeking for a stem storage bag. Upon recieving it, my only complaint is that since I have a smaller bike (13in women's Raleigh Eva), I had to attach one of the lower velco straps differently than expected. But, once I figured out a secure way to keep it in place on my stem, it's held up well and I use it every time I go out on my bike.
In July, with a big goal in mind of completing my first-ever 1/2 Marathon, I found myself again in the market for another running product. This time, it was a hydration belt. At first, I was torn between just picking up a handheld bottle, but the folks at Track Shack were great at educating me as to why a hydration belt would be a better investment. Then, it was up to me which belt I would go with. Spotting Fuelbelt on the product wall, it didn't take long for me to decide to go with one of their hydration belts. I walked out of the running store with a Helium 4 Bottle Belt. My first workout with it was a bit awkward, I'll admit (my family even thought it looked funny), but I always wear it and carry at least two bottles with me now every time I head out the door for my training. The only downside to the product for me is that to keep the water cold in the Florida heat, I freeze the bottles overnight; this causes them to "sweat" all over my shirt and shorts. Folded up paper towels stuck between the bottle and my clothes have helped some, but not completely.
I'd love to check out other Fuelbelt products in the near future. I'm already very interested in getting an extra pocket for my Helium belt to hold my android phone. Some of the other products that interest me are the Crush Belt, Sprint Palm Holder and Insulated Sahara Palm Holder. I'd definitely recommend checking out their products, especially the hydration and race belts.
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