I'm Doing It...13.1 Here I Come

It's final...I'm running my half marathon next Sunday! How, you ask? Well let me tell you...

About two weeks ago I started to really stretch and roll my muscles in hopes of getting some sort of relief...and, it worked!  I have been running, working out, stretching, rolling etc and I'm amazed at the difference.  It really is a miracle, a total surprise to me.  I have had little pain in two weeks, except for one day...it has been wonderful.

So I decided since the pain is soooo much better, I'm going for it.  I will never be fast or place in my age group (most likely) but that is not why I run, I do it because I can.  I'm alive and I can run, so I do. I'm a survivor and I'm gonna keep on surviving.  

I had pretty much resigned myself to the fact that I was going to miss my half...again, for the second year in a row. Now I'm on my last week of running and gearing up for the big day! Can you believe it?  Me either!  

Remember awhile ago I mentioned I was being interviewed by Live Fitter blog....well It came out September 11th.  Here is the interview, I hope you enjoy it.  The pictures are not the best but they were all I had.  

The kids have all started back to school and I could not be happier.  It is so nice to get some quiet time to myself for a change.  My youngest son (not my youngest child) is working part time and has 3 AP classes, so he is one busy dude.  My oldest son (also oldest child) is moving to Klamath Falls at the end of this month...I love him but glad he is going off to find his future, I hope he is successful in all he does. My daughter just started 7th grade and is loving it, she gets to be an office aide for her 1st elective so she is pretty excited about that, and my middle child who is my second oldest son is in his last year of high school so it's a bittersweet year for him...and his father and I.  He will be going into the military after he graduates as they will help him get into college and become a mechanical engineer...he wants to build/design bridges and stuff like that. So there you have it.

Some pictures I took recently...

 
That is what I have been up too...how about y'all?

Anyone have a race they wanna tell me about? I love to hear what y'all have been up to, so drop me a line. 

Blessings and hugs!

 



"Limitations only exist if you let them"

Godspeed...this comes from the Middle English expression "God spede (you)", a wish for success and fortune for one setting out on an enterprise, voyage, adventure, or travels. It may also mean good luck.

© 2013 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

Longest Run Ever

 My 17 year old son was a rock star and rode his bike behind me while I ran 12.5 miles this last weekend! At first I was unsure he could ride that slow (I run like a sloth 10:30-12 min pace) but he said it wasn't that slow.  Go me!  I even went out and bought a pain of running shorts...my legs finally look awesome.  The run out was great, the temperature was nice and cool with shade most of the way, and I only completely stopped once to stretch my lower back.  

Once we reached the half-way turn around point we stopped to drink some water and stretch some more.  It seems like I have to stretch almost every time I stop to walk right around 50 minutes to an hour of running. Just before we got to the half-way point we ran by two dead deer that had been hit by a car or something and about 2 minutes after the half-way point we spotted a very small dead fawn, so sad.  At this point it was mostly down hill so my son rode ahead a ways, making sure to look back and stop once in awhile to let me catch up. I was really flying down that hill. Probably not such a good idea with my sciatica...hindsight, sigh!

Remember my fear of being dragged off the road by a mountain lion? Well once we got past that field it was back to civilization and I told my son he could go ahead and ride home without me after I filled my water bottle back up. Now I could just settle into a nice easy pace and motor on home by myself.  It was pretty nice going...for a bit, the sun was shining, birds chirping.  People were driving by honking their support, and I even got a couple of whoop whoops along the way!

Drum roll please.....Cue the ominous music...

So there I was with about 2.5 miles to go until home when I started to get the worst sciatica pain ever forcing me to stop and stretch every walk interval.  I was not sure I would make it home, it was that bad.  My legs just did not want to work properly and I kept feeling like they were going to give out. The pain was close to unbearable... so I did what every BAMR (bad ass mother runner) would do and sucked it up and shuffled home as quick as my legs would let me.  That was the longest 2.5 miles ever.

After arriving home I immediately took a quick shower then iced my lower back in hopes of relieving the swelling and thus the pain, and it worked.  Ice was my friend Saturday.  After about an hour the horrible pain was gone and I was only left with the sore muscles that normally come after a very long run. This sciatica is getting to be really annoying and I can't wait until I see the acupuncturist.

Here is what my workouts looked like this last week...

Monday July 1st
Ran 36 minutes (3.1 miles slow)

Tuesday July 2nd
Weights 45 minutes
Ran 20 minutes

Wednesday July 3rd
Ran 64 minutes (5.1 miles)

Thursday July 4th 
Ran 40 minutes on mini exercise trampoline

Friday July 5th 
Cleaned Susan's 2-Story house 2 hours

Saturday July 6th
Ran 2 hours 30 minutes (12.5 long slow miles)

Sunday July 7th 
Ran 30 minutes (2.6-ish shake out run)

Anyone else obsessed with watching Le Tour de France?  I am absolutely addicted to it...and I don't (can't sit on bike yet) bike at all right now.  Every year I watch this amazing race event and feel so inspired to do/experience more in the fitness world.  Someday I'd like to do a triathlon and maybe someday an Ironman but that is really just a pipe dream.  I shared this desire with my husband yesterday and he just laughed and looked at me like I was a crazy woman.  Oy Vey!  

Have a blessed week y'all! Hugs!

 
 

"Limitations only exist if you let them" 

Godspeed...this comes from the Middle English expression "God spede (you)", a wish for success and fortune for one setting out on an enterprise, voyage, adventure, or travels. It may also mean good luck. 

© 2013 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

Safety, Mountain Lions & Long Runs, Oh My!

 Hey y'all!  How is your week going so far?  It is officially day 2 of July and I am doing Fabulous, except for the fact that as I sit (not supposed to sit) here and type my sciatica is gearing up to scream at me, I can feel it.  This would be why I have not been blogging, recently anyway.  My laptop is not working right and so the only way to blog is to sit at this computer and well, that causes pain, ermergerd!  

Okay moving on from whining...

Anyone run alone...all...the...time? I always run alone, not necessarily by choice but it is what it is.  I would love a running partner for my long runs as they can be a bit scary out in the open country...we have a lot of mountain lions and other critters where I live that scare the bajeebers out of me. Saturday while out on a 10 mile run I got the creepiest feeling that a lion was stalking me from the long grass in the field next to where I was running.  Ha ha ha, I am so serious, it just made me run faster and honestly I don't think I will run that far out again unless I have someone with me.  I had thoughts of being dragged off the road and eaten while cars whizzed by unaware....I have an active imagination...I know!

I so want to run farther out because it is so beautiful but I'm a scared-y cat.  My youngest son (16yr old linebacker type) said he wanted to (someday) go with me on a long run while he rode his long-board next to me.  I am just afraid that he would get tired, he is overweight but in decent shape as he weight lifts and is a wrestler.  He is what we call The Beast.  Ha ha ha!  So there is that option.  The other thing I have been considering is getting mace or bear spray.  What do you think? Would mace or bear spray scare an animal off?  I realize that most animals are more afraid of humans than humans are of them but still, I am the one who would get eaten by a bear or lion...every time!  That is just my luck! 

Time to share my mileage for the last 6 months...I started running again (after injury) in November of last year but I am only counting mileage since January of this year, and these miles are the ones that got recorded, who knows what the actual mileage was. 

January

• 26.17  

February

• 29.61

March

• 40.24

April

• 29.77

May 

• 73.94

June

• 76.06

Total mileage this year...

• 275.79 

I know that is not a lot for some of you runners but for me that is pretty awesome, especially coming off the injury from last May. I was pretty impressed with myself...lol.

In other news...Summer is here...my weather station says so...last night at 8:30 it was 92 degrees...in...the...shade...ugh!  Thankfully we have AC and it was nice and cool inside. The kids and hubby got back from family camp Sunday afternoon safe and sound...they had a great time.  Every year they do a white elephant gift exchange with a grand prize at the end.  This year my middle son Jacob won...a trio touch tablet with wi-fi.  It's very nice!

Random facts about my life...

• Yesterday morning I found a pincer bug in...my...microwave?
• My daughter loves to sneak up on me and say slender-man real quiet like.  Anyone ever hear of that game?  Apparently it's scarey.
•  My dogs are my fur-babies and love to be with me at all times. It's so annoying though, because sometimes I just wanna be alone. No kids, no hubby, no dogs.
• I often dream about coffee.
• Coffee is my drug of choice.
• I laugh when I'm in pain.
• I can't sleep with my door closed or when all the lights are off in the house.
• I always have to have a straw in my drink, glass or water bottle.
• Oh and bees seek me out just to spite me.  I know they laugh about it too!

Have a Fantabulous day! Blessings and hugs.

  
"I believe in the sun even when it is not shining. I believe in love even when I feel it not. I believe in God even when He is silent." *Written on a wall in a concentration camp*

Godspeed...this comes from the Middle English expression "God spede (you)", a wish for success and fortune for one setting out on an enterprise, voyage, adventure, or travels. It may also mean good luck.

© 2013 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

Week In Review

This week has been a great one through and through.  The kids are out for the summer and I'm off work (volunteer) until School starts up again, what's not to love!

I've been running outside this week...3 times, woohoo! Although I am not sitting much these days I am feeling pretty good.

Thursday May 30

• Adaptive Motion Trainer (AMT) for 30 minutes

Friday May 31

• Walked 30 minutes
• Cleaned Susan's house 1 hour

Saturday June 1

• Ran 1 hour and 11 minutes (6 miles)

Sunday June 2

• Walked 49 minutes (3.5 miles)

Monday June 3

• Walked 1 hour and 19 minutes
• AMT 13 minutes

Tuesday June 4

• Arc Trainer 45 minutes

Wednesday June 5

• Ran 55 minutes (5 miles)

Thursday June 6

• AMT 45 minutes

Friday June 7

• Cleaned Susan's house 2 hours (believe me it's a workout)

Saturday June 8

• Ran 1 hour and 15 minutes (6.6-7.0 miles)

Whew, I think I'm all caught up now! I have really liked doing the run/walk 4:1 intervals and my body really is responding well! I don't seem to have as much pain in the hip that usually gives me grief. As far as being able to sit, no real change...not sure it will ever get better but who needs to sit down! LOL...

My 17 year old has applied for two jobs so he can make some money this summer.  Not sure how I feel about that because he does not have his license yet and I don't really want to be the one shuttling him back and forth.  He can always ride his bike if he works during the day time, but if he has a late night shift I will have to pick him up...ugh! We shall see if either one of the jobs pan out! I would like to see him get some more responsibility and do something this summer besides sit around and play video games with his brothers.  

Don't get me wrong, they do a lot of work at our stores during their summer break so they aren't really just being lazy...it just seems like it at times to their mother.  He would like to get out there and start working for someone other than his dad, (not that he minds it) plus the money would be a major bonus for him and his life!  Well enough of my ranting...I'm off to get ready to go workout at the YMCA...ha ha ha, now you have that song playing in your head! Have a great day y'all!

 



"Limitations only exist if you let them"

Godspeed...this comes from the Middle English expression "God spede (you)", a wish for success and fortune for one setting out on an enterprise, voyage, adventure, or travels. It may also mean good luck.

© 2013 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

Running Bloggers Survey

I know I already posted this morning but wanted to join in on the Running Bloggers Survey as well!

Best Run Ever

That would be my first run ever...The 40th Stage Coach Run in Jacksonville Oregon.  It was my first official race after my cancer, surgery and treatment.  I felt so accomplished after I crossed that finish line.

Three Words That Describe My Running

Obsession...Accomplished...Empowering...

My Go-To Running Outfit

Compression capri's I got from Old Navy, running bra, new uber berry Reebok flex shoes, and usually a running tank of some kind.

I Won’t Run Outside When It’s…

 Hot and humid as it makes me sick to my stomach and last year I got heat exhaustion from it.

Worst Injury – And How I Got Over It

My pelvic stress fracture I sustained last year while training for my 1st half, which I had to miss.  I took the whole summer off from running and most walking, stayed in bed when needed and pretty much just swam all summer long. I was able to start taking walks sometime in August I think, and then started to run again in November...I am back to normal now!

I Felt Most Like a Badass Runner When…

I completely killed my 1st ever PR by over 4 minutes...I also felt like a Bad Ass my last race (1st race post injury) when I beat my Pr by 28 seconds.

Potential Running Goal for 2013

 To complete my half marathon training without injury and run the race in September.

My Next Race Is…

At this time that would be my half marathon in September, but we runners know this could change in the blink of an eye. 

Now go over and link up with Kelly The Culinarian and have fun with the survey. 

Godspeed...this comes from the Middle English expression "God spede (you)", a wish for success and fortune for one setting out on an enterprise, voyage, adventure, or travels. It may also mean good luck. "Limitations only exist if you let them" © 2013 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

Calf Compression Sleeves & The A-Z Challenge 2013

First things first, I bought a pair of compression calf sleeves and what a difference they made! I ran without pain the other day for approximately 6.5 miles...woohoo! I am going to be using them on all my longer runs for sure and even the shorter runs until my shins are 100% better. I feel more confident about running The Pear Blossom Run now than I did before I bought the sleeves. I may not run faster but I will run without pain, and to me, that's a good thing. Okay now onto The A-Z Challenge...

For those of you who have never heard of the A-Z challenge, let me tell you all about it. This challenge is put on every year by Arlee Bird over at Tossing It Out (It started in 2010) and the idea is to blog every day (except Sundays) and to do it Thematically/Alphabetically.  Every day you blog (starting with the letter A on April 1st) according to what letter of the alphabet you are on. It's a blast! (I will still be posting on my running and life in general)


So for example starting April 1st we will blog starting with the letter A.  April 2nd we will blog starting with the letter B, and so on. We will blog every day except Sunday.  You can write all the posts and schedule them ahead of time or you can write every day.  You can have a theme or just wing it. You can even post a recipe or poem.  This year I have my A-Z words picked out already and will pre-schedule some...others I will write the day of.  This challenge is a fun and informative way to get to know other bloggers in the blogosphere. Feel free to join us or not...just go over to The A-Z Challenge blog and follow the directions. Hope to see ya there. Please do not feel obligated to join in, but do come and visit as usual. I will miss you if you don't. Blessings and hugs.

Godspeed...this comes from the Middle English expression "God spede (you)", a wish for success and fortune for one setting out on an enterprise, voyage, adventure, or travels. It may also mean good luck.

 "Limitations only exist if you let them"

© 2013 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

Home Made Granola Bar Recipe & Some Cardio

I made home made granola bars this morning...yummy! I got this recipe when I was on a low iodine diet for my thyroid scans, to check for re-occurring cancer...not sure where I saw it but these are so yummy and no salt or bad stuff in them, although I added a smattering of mini chocolate chips and a very few white chocolate chips.  You can pretty much make them how ever you like though, I can see a lot of different ways to do them up.  Here's the recipe. Play around with it and let me know how you did them.

3 1/4 cups oats 
2 cups cheerios 
1/3 cup almonds
*toast these in the oven til desired color...

Syrup recipe as follows...
1/3 cup honey (you could use light karo syrup) 
2/3 cup sugar 
1/3 cup brown sugar 
2/3 cup dried cranberries or whatever you like
 *cook this syrup mixture on stove til sugar is dissolved (add cranberries or dried fruit after you take off heat) then mix it all in a big bowl.
*spray a casserole pan with cooking spray and spoon mixture into dish...press down.
*Optional...add mini choc. or white chocolate chips or coconut and press into mixture...cool in fridge and enjoy...calories for entire dish 2393...cut into 18 pieces and they are about 132 calories a bar...not too shabby and they are delish~

*I have been working out on the ARC trainer, elliptical trainers, upright bikes, and the AMT at the gym and took a spinning or cycle class last night.  My sit bones get sore from the bikes but I don't think that is anything to worry over. After all I did fracture my sit bone/pelvis so it makes sense that it might get sore from those bike seats...lol.  I am being careful but I do feel like I am completely healed.  

*From what I have read about others who have had the same injury, it can make you sore to sit on a bike seat or run/workout too fast or vigorously, so I am not going to worry over it.

*Like I said before, I will not run until November because my hubby is a nervous Nellie but then I can't really blame him, can I?  Sometimes I am sad because I have not run in so long (except for that one time a few weeks ago) but I know November will be here soon and I can hold out til then.

*How are all of you? Anyone run a race lately? Tell me all about it! Did you fly to get there or walk or drive? How is the weather where you are? Here in Oregon it has been kind of an Indian Summer.  We have wonderful crisp cold mornings but by the afternoon it is in the mid to high 80's.  

*I don't know about you but I am ready for fall weather. Y'all take it easy and leave me a comment to let me know how you are doing and what you have been up to. A little P.S. I could use some prayers...a family matter with my 18yr old son.  Thanks and God bless.


Godspeed...this comes from the Middle English expression "God spede (you)", a wish for success and fortune for one setting out on an enterprise, voyage, adventure, or travels. It may also mean good luck. "Limitations only exist if you let them" © 2012 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

Half-Marathon Training Week...7

Sunday-Rest Day. IT band bothering me on right leg.  Not as bad as the last time I dealt with this pain on my left side, so that is good.  Had a great Mother's Day, my mama came over and we enjoyed a movie (Dark Shadows) and a little dinner at Wendy's.

Monday-Rest Day. Still having a bit of IT pain, so taking it easy for one more day.

Tuesday-Ran 3 miles this morning and another 2+ this evening.  58 minutes.  Decided to wear my new pink socks today and I actually liked how my legs felt with them on.  They (the socks, not my legs) have a bit of stretch/compression to them so it was a nice feeling.

My New Favorite Socks

Wednesday-Rest Day? I may take a walk with a friend/co-worker later today, and then maybe a run later tonight when it cools down. We shall see....

Well, I did do an hour of walking with my friend tonight on a local trail through our All Sports Park...3.47 miles.  The wind was blowing and the sun was out...beautiful but warm.  This was the first time I have ever been on the trails (except for when I raced on them last weekend) and we discovered some beautiful water fountains, the geese that stay here year round and a lot of beautiful nature (trees, creeks, birds).

Thursday-No run last night but ran 10 miles this morning with my new hydration back pack...loved it! 1hr 45minutes 13 seconds...it was absolutely beautiful weather to run in, a little overcast and a tad breezy but not cold...perfect!  Having some pain in my left foot but not bad enough to stop running, it is just a niggle of pain here and there.  This last week I was having a strange pain at the 5th metatarsal bone but it came and went very quickly at odd times.

Friday-Cross Train Day. Walked approximately 5miles and 160 minutes. My daughter and I walked all over our town and took pictures of the Art Bears that are placed all over the main streets every year. Here are just a few of them. I do so love my town, they do this every year when it gets warm, but this is the first time I have done a walking tour with Miss Molly and taken pictures.  

By the time we started home my sore foot was really bothering me every time I stepped down and lifted off of it.  I am hoping it is not a stress fracture of the 5th metatarsal bone, which I hear is a most common fracture for a runner.

Molly w/abstract art bear

Artistic bear

Love this Autumn Themed Bear

Gold Nugget Bear (look in mouth)

Saturday-Rest Day. I pretty much rested all day with my foot up.  I did go to Old Navy and get some summer flip flops and a pair of compression running shorts (score!) and then to my Niece's Bridal Shower, where I won a candle and ate some delicious cake!

Miles Ran or Walked=23.47
Minutes Ran or Walked=383
 

Godspeed...this comes from the Middle English expression "God spede (you)", a wish for success and fortune for one setting out on an enterprise, voyage, adventure, or travels. It may also mean good luck. 

"Limitations only exist if you let them" 

© 2012 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

Half-Marathon Training...Week 6

Sunday-Ran 8.5 miles.  1 hour 52 minutes and 25 seconds.  Not that I'm counting or anything strange like that.  The sun was out and there was a light wind and it felt great.  The first half of the run is almost entirely uphill so it was hard work, but the last half was a rewarding downhill run most of the way home.  I did wear sunscreen and sunglasses as well as a hat so I went prepared.  I even carried a water bottle and refilled at the halfway point.

How I felt during my long run

Monday-Rest Day.  Did some squats, hip bridges and more squats.  I am trying to not only strengthen my hip flexors but also I am trying to lift my booty.  I want a J-Lo butt, I am woman enough to admit that.

Tuesday-Ran 3.6 miles...40 minutes.  Took this run nice and slow with a speed session in the last 5 tenths of a mile. It was a short speed session but one none the less.

Wednesday-Rest Day/Cross Training...

2 sets of squats, one with no weight and one set with 8lb weight bar. 


2 sets of mountain climbers, 114 all together.


2 sets of push-ups, 41 all together.


2 sets of donkey kicks left and right legs, 104 all together.


3 minutes of planks, side planks, hip bridges, bicycle crunches.


2 minutes of leg circles. Working inner thighs.

50 minutes of stationary bike, 14-16mph for most of the ride at resistance level between 7-11...3 speed sprints on resistance 4...calories burned, between 540-640.

Thursday-Rest Day.  Did absolutely nothing except take it easy!

Friday-Another Rest Day...need to keep legs fresh for Saturday's 5mile run.

Rest Day

Saturday-5 mile race.  50:20 was my time.  I am pretty happy with that, especially because I figured my time would be 55-57.  Like I've said I'm not that fast, but I always have fun on my races.  Unfortunately there wasn't a very big turnout this year so not as much competition and no ribbon for me!  That's okay with me because I am really only there to get the t-shirt and bib!

Jacob and I post race

Miles this week=17.1 running Approx. 12-13 Biking
Minutes run or biked this week=3 hrs and 32 minutes
Minutes doing calisthenics=10 minutes (pretty wimpy) 

Godspeed...this comes from the Middle English expression "God spede (you)", a wish for success and fortune for one setting out on an enterprise, voyage, adventure, or travels. It may also mean good luck. 

"Limitations only exist if you let them"

© 2012 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

This Years Running Goals and Happy Hump Day Post

Happy Wednesday to all you runners out there, I hope this post finds you all well in body, mind and soul.  

These are my thoughts on that sentiment

I have been reading a lot of blogs that are addressing the importance of diet, hill running, and hot weather running do's and don't s... all of them have been extremely helpful, and I have benefited greatly from their tricks and tips.  

We all need to eat better, and that means incorporating more whole foods into our diets, as well as eating less of the processed ones.  I don't know about you, but I love my snack foods ad they aren't always good for me.  Last year I was eating more whole foods and about 90% of my overall diet was clean eating.  Well things have slipped and I've gotten sloppy about eating that way.  It is time for me to Clean up my act and by that I mean the foods I eat.

Ugh, that means I need to stop eating the Funyuns chips and the cakes I love to nosh on...see what I'm taking about, I have completely fallen off the healthy eating wagon and right into the crappy food bin.  Of course this means that I am still relatively the same size as I was last summer, although I am a bit smaller and more toned...but not a huge difference...boohoo!

1. So for the rest of this year I am going to get re-focused, once again, and cut out those nasty food habits I've picked back up.  I will say though that I don't drink soda (except that one I had last night) and I run a lot, according to my family...they would say I'm an obsessed runner but I certainly don't think so, especially when I compare myself to some of you.  

2. I will get back to the gym more regularly and continue to train for my half-marathon in September with vigor and determination. 

3. I will also drink more water.  This is one thing I am bad about doing, I so don't like water but I know I need it to perform at my best.

4. I will try GU or some other form of energy during my long runs to see if it really will make a difference in September.

5. I will sign up for a few more races between now and September's half.

6. I will continue to do hill work, even if I "loathe it entirely".  (speaking in my Grinch voice)

I am hoping that you will help keep me accountable.  I am so glad that I have running friends online to learn from, so thank you in advance for any help, tips and motivation you can give me.  Blessings and good luck to everyone who has a race this month or this weekend!

Godspeed...this comes from the Middle English expression "God spede (you)", a wish for success and fortune for one setting out on an enterprise, voyage, adventure, or travels. It may also mean good luck.

"Limitations only exist if you let them" 

© 2012 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

Half-Marathon Training...Week 4

Sunday-Ran 6 miles...77 minutes.  This was a hard run.  It was very hot...about 82 or so outside, sun was still a bit too high in the sky for me and I ended up overheated and sunburned once again.  So it was into the ice bath for me.

Monday--Rest day.  Well it seems I really irritated my ankle from my run yesterday.  Every time I step down and then lift up my foot, there is significant pain.  Ugh!

Tuesday--Another Rest day.  Still a lot of pain in ankle...when will these little injuries stop coming my way?

Wednesday--Biked 13.7 miles...62 minutes.  Rode the Expresso Bikes at the YMCA today...so much fun.  These are quite a workout, and with so many routes you really can't get too bored.

Thursday--Rest Day.  Still cannot run but that is perfectly okay, I have a ways to go until the half in September.  I can afford to rest up this early in the plan.

Friday--Another Rest Day.  Cleaned my friends house, does that count as a workout?  Why yes it does, after all it's upstairs and downstairs.

Saturday--Ran 8 miles...97 minutes.  This was a great run, the weather couldn't have been more perfect and I took it easy most of the way.  I wanted this to be a relaxed and easy long run and it was just that.  There was a slight wind and the temp was about 61 degrees. Perfecto! As soon as I was home from this run I got showered, dressed and I immediately massaged my legs with lotion and the massage wand...needless to say, my legs feel pretty good.

Miles Ran-14 miles, 174 minutes total.

Miles Biked-13.7 miles, 62 minutes total.
       
Godspeed...this comes from the Middle English expression "God spede (you)", a wish for success and fortune for one setting out on an enterprise, voyage, adventure, or travels. It may also mean good luck.

"Limitations only exist if you let them"

© 2012 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

Famous Marathon Runners

If you don't already know, I love running, but I also love to read about others experiences with running.  I fact, it interests me to no end to read about famous runners and even celebrity runners, because I always know I can take something from it and learn a new technique or get motivated to run better.  

So on occasion I will write about a famous or celebrity runner and share with you what their experience was like. Who knows, we may all learn something new. 


Today I'd like to share Apolo Ohno's story regarding his 2011 ING New York City Marathon.   Everyone knows Apolo as an the most decorated (2 gold, 2 silver & 4 bronze medals) winter Olympian and  speed skater Champion, but what you may not know is that he set a goal to run the New York City Marathon in under 3 and 1/2 hours.  Well, he crushed that goal and ran it in an impressive 3:25:14.

According to parade magazine...

Apolo Ohno is also known for his stint on "Dancing With The Stars", and he was challenged to run the ING New York Marathon by his fellow Subway enthusiast Jared Fogle, who completed the marathon in 2010 in 5:13:28.  Apolo had already run the Chicago half-marathon and thought it seemed pretty easy, in fact he said he felt pretty good after completing it.  He then ran 16 miles and thought how ridiculous it really was, his feet hurt, calves, hamstrings, knees and joints.


He said that it was totally a mental thing, because he did not have great running technique. When asked who he would want to join his marathon team he replied, "There's too many". A few of those names are, Lance Armstrong, Michael Phelps, Michael Johnson, Michael Jordan, Oprah, Obama and a few Bush's as well.


With a group of friends like that, who wouldn't want to be on his marathon team...I would.  I personally have really only wanted to train and run in a half marathon so far, but maybe that is just because I'm pretty positive I could finish 13.1 miles...and fear that 26.2 is too far out of reach.  Maybe I'll have to revisit that thought soon.  If I can SURVIVE cancer, change my life from sedentary to very active, I guess I need to believe that I could complete a full marathon with the proper training. 
 
Godspeed...this comes from the Middle English expression "God spede (you)", a wish for success and fortune for one setting out on an enterprise, voyage, adventure, or travels. It may also mean good luck.

"Limitations only exist if you let them"

© 2012 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

Training In Hot Weather

While out running the other day I put my hair up in a bun, carried with me a small 12oz water bottle, and I put on some sunscreen to ensure I didn't get burned.  All this was great in theory, but didn't quite work out as I had planned. Note, it was 82 degrees outside, sun high in the sky. First hot training run ever.

First, I ran out of water before my run was finished, forcing me to stop at my local market for a water refill and bathroom break.  Second, the sunscreen I used was not strong enough or I just didn't put on enough, either way I got burned on my shoulders, ears and face.  Third, I overheated, 'nuff said.  

I chalk it all up to lessons learned, and I move forward with new information and a new experience to write about.

Most runners, if not all, will at some time in their running career have to train or race in hot weather.   How do they prepare or get acclimated to the warmer temps?

The first thing is a no-brainer, drink water and lots of it!  Make sure you are well hydrated, especially in the days leading up to your race. You may want to purchase a fuel/water belt to wear.  Caution: don't drink too much water while running, it is best to take small drinks every few miles or so rather than big drinks, or you may end up with hyponatremia or water poisoning.  This is where the normal balance of electrolytes is pushed beyond the limits of safety.

Wear light colored clothing.  Black may be a slimming color but it only intensifies the heat.  Light colors will reflect the sun off of you, unlike black clothing which absorbs the heat.

Wear a light weight hat or visor, to keep the sun out of your eyes and off your face.  If you wear a hat you can fill it with ice at an aid station during a race, or from your home when training.

When trying to acclimate yourself to warmer temps, go slowly and be prepared.  For example, if your from a colder climate area like Alaska but are training for a race in California, you will need to get your body used to warmer weather before race day.  One way you could do this is by running inside on a treadmill with the heat on.  Another way to do this is more expensive but you could go somewhere warmer and train there.

Another thing to remember is electrolytes.  When we run in warmer weather our bodies loose electrolytes through our sweat.  Carry a good source with you, like non-energy electrolyte tablets from Nuun.

Lastly, slow down.  Training or racing in the heat is much harder on your body and you must slow your speed down in order to finish well. You may have a time goal you want to achieve but when it comes to warm/hot weather racing or training you will probably need to adjust it. It takes more effort to train or race in warmer temps than it does in cooler temps, just like it takes more effort when running up hills.  If you prepare properly and adjust your time, you'll not only finish your race, you'll do better than those who were ill-prepared.

Godspeed...this comes from the Middle English expression "God spede (you)", a wish for success and fortune for one setting out on an enterprise, voyage, adventure, or travels. It may also mean good luck. 

"Limitations only exist if you let them"

© 2012 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.