Monday, Monday...

Good morning y'all, it's a lovely Monday here in Oregon already! Hope you got some pep in your step and sunshine headed your way. 

 Just a reminder to get your plank on! I did!

My workouts this week were kind of pitiful as I was still not feeling 100%.  

Monday

• Walk 17 minutes for 68 calories (all my hubby would allow me to do)

 Friday

• Ran 41 minutes for 447 calories (a beautiful 3.6 mile run in the sunshine)

 Saturday

• Gym 36 minutes for 336 calories
• Ran 35 minutes for 339 calories
• Calisthenics 10 minutes for 104 calories

Sunday

• Morning walk w/hubby 50 minutes slow for 181 calories
• Ran 16 minutes for 174 calories
• Walk 4 minutes for 16 calories   

That was about all I could do this last week but I'm feeling better and getting back to my regular schedule. My jaw is still sore from surgery but it's getting better every day. 

I am so excited to get back into my normal training program. I am using The Virtual Coach app and I love it so far.  Is it weird that I am having dreams about running? My husband believes I'm a bit obsessed with running, but he loves that I'm not really normal...it's over rated anyway. Well...at the end of the day I gotta be myself even if I am a bit strange and obsessed 'cause that's how I roll...

 
Blessings and hugs, enjoy your day.
~Shannon
 
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.

Coffee, Shin Splints and Life In General

 Coffee √ Shin Splints √ Life In General..In Process!

Life is good as usual.  I have much to be thankful for, and little to complain about.  Shin splints in the grand scheme of life are really nothing big.  I think I have found the problem, the school track I've been running on is very lumpy and uneven so I am going to stop running on that track asap and find another with less lumpiness and more evenness. (Not a very grammatical sentence, I know)

I'm getting more running in (even with sore shins) and working my way back up in mileage.  May not be a good thing, I know.  I have been wrapping my shins at home with ace bandages, the compression is a miracle worker.  I also wear my compression soccer socks and they are helping as well. The shins feel great-ish, not perfect but better by far.  The 5k is not until April 13th so I have plenty time if I need to take some training time off. I am running slowly and very carefully but I do stop if it hurts.

In other news, my son's ortho appointment is getting closer and he is restless waiting for it.  Not being able to weight lift affected his grade in Weight lifting class (although he can make it up) and he's not happy about that at all. He's 15, he'll get over it. 

The 17 year old is doing great, his father is trying to teach him to drive the old truck (1969 Ford) which has a very long and awkward stick shifter that does not shift normal, lucky hubby right! 

My 12 year old daughter is...well...a 12 year old, love her hate the age, it is full of hormonal angst and whatnot. She is beautiful, tall, slim...funny as the day is long, creative, and sweet....just sooooo not a morning person. She can make or break my day, anyone out there feel my pain? Ha ha ha!

The other day my hubby and 17 year old son replaced the screen on my screen door for me (I've only been asking for 2 years, lol) and fixed both gate doors outside (they close and latch now) woohoo! 

Exercise for me has been a little running, biking (at the gym) and the Arc trainer...I have also been running my two little wiener dogs (mini-wiener dogs mixed with short leg jack-russell terrier) around the yard outside to get them used to being out "there".  They have always been inside dogs and the outside is a brand new and exciting endeavor for them both.  That's about all I have to say, my life isn't that exciting. Have a great week y'all...blessings and hugs! Anyone racing or traveling? Tell me all about it.

ANNIE

WEENIE

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.

Will It Ever End...Injuries

Oy Vey...Shin Splints? Really? Seriously, I thought only newbies got those...apparently even famous athletes get them, and more often than you might think.  In fact, shin splints are actually a symptom of an underlying condition, according to THIS POST at WebMD, ermergerd! I am so over this already. 

I feel as if my body is at war with my will! I love running so much, yet right now it seems as if all the fates are against me, that is if I believed in the "fates". Last week I took off from running due to exceptionally sore inner shins.  They felt completely better Sunday when I ran, but Monday while running the horrible pains started and continued throughout the run.  Running felt fine but when I walked it was excruciating.  As soon as I got home I iced them with ice cube to bare skin to get deep into the muscle and now they hardly hurt, only now I'm afraid to run because I don't want to have it happen again.  

It could be that I need new shoes with shock absorber inserts, lol...I am not sure what to do at this point...what are your thoughts? I need some advice from other runners.  I haven't had this problem since I first started running 2 plus years ago. I'm a mid-foot striker already and as far as I know do not over-pronate, and I take short strides so I don't pound so hard when my feet land.  I always run on the road, but a few weeks ago I ran on a school track that has sand (not like sand on a beach), and I ran on that track a few times.  Could that be the problem? Ergh!

Anyhoo...I have been at the gym riding the recumbant bikes and using the Arc trainer so that I can give my shins time to recover and I have been working on my food.  I have decided to add in heart healthy fish and some egg into my diet so that I have a more rounded food list.  I was extremely limited in food choices due to the fact that I was trying to eat a limited amount of soy and a lot of vegan products are soy rich. I now try to eat fish 1-2x a week, starches only at breakfast and lunch and dinner is vegetables and protein. It has been difficult to break that snacking (on sugar foods) habit but not as hard as I thought it would be.  It is an ongoing process but I am healthier because of it.  That's a good thing.

I am going to try to run The Pear Blossom Run April 13th, but only if I can stay injury free. We shall see how it goes.  How have YOU been? Drop me a line and tell me all about it!  

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.

ARC Trainer From Hell...giggle, giggle, giggle

Wow, this week has been brutal...now let me tell you why!

Firstly, Monday came calling, or should I say screaming into view and I was not ready for it at all.  I had not been feeling very well since the previous Friday...so let's just say...I didn't work out for 4 days....oh my goodness.

Next came Tuesday and I was feeling well enough to take a brisk 90 minute walk for a total of 430 calories...woohoo! I was finally feeling better.

Here comes Wednesday...Happy Hump Day and all that jazz.  I hopped on the ole' ARC trainer for 15 minutes for a whooping 150 calories and then the dreaded but loved spin bike for 60 minutes for 754 calories and my total burned for this day was...drum roll please......904 calories total. Thank you very much. I need a snow-cone now!

(Taste the rainbow)

Oh Thursday, how I love thee...let me count the calories..or um, something like that! Another very brisk walk for 114 minutes for a total of 717 calories burned.  Whew!

Yes, yes, yes It's Friday...TGIF, am I right? I thought so.  Well I took it off due to me not feeling the best, again...bummer.  It was still a nice day.  Spent some time outside enjoying the breeze and the smell of Fall...love my life.  Ran my son out to school so he could help set up for the Home coming dance...he is in the F.B.L.A. and was earning money to go on a 3 day 2 night business trip.  (Future Business Leaders of America--FBLA)...he is looking to get scholarships from this class, and his school has won State for 11yrs consecutively...he is very excited to be in this class.

My son Jesse FBLA

Saturday is here...love the weekend! I woke up and ran my son back to the high school so he could finish up home coming stuff, then I went to the YMCA and got my workout on...ARC trainer for 1 hour, devoted to hills only for a total of 742 calories...wow, that was one beast of a workout...wore my Survivor shirt...made me feel like a bad ass...lol, even though I'm not really, (my kids think I am)...but I am a Survivor and it makes me feel strong when I wear it, after all I did earn it!

Enjoy the rest of this beautiful weekend my friends. Oh and it did rain last night, finally...we got some much needed precipitation in, I don't know how long!

Blessings and hugs from this ♥warrior princess♥ to all of you!

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...8

Sunday-Rest Day.

Monday-Ran 3 miles, biked 10 miles for a total of 75 minutes. I was going to run a few more miles but decided to go to my gym (YMCA) and get some biking done!

Tuesday-CT Day. 30 minutes of Crunch, Boot Camp Training. This was actually a lot of fun and I was able to keep up with everything, by the end I had worked up quite a sweat.  There was a lot of weights involved as well as pushups, jumping jacks, plank type moves, etc.

Wednesday-Ran 10 miles with my son who is training for the half-marathon in September. 113 minutes total time. Run was great, up until about the last mile or so...intense pain in pelvic region...hardly able to walk at all.  Not sure, but I think it may be a stress fracture of the inferior or superior pubic ramus.  I will post more on this as I get more information/diagnosis.  I am sad and frustrated that this has happened just when I was really getting into the training plan and double digit runs.  My whole life/summer has now changed in ways I don't even want to think about.

Thursday-unable to walk or put weight on right leg as it hurts the pelvic bone.

Friday-injured...pain constant, and now radiating down my legs.

Saturday-injured...

Miles Ran/Biked/Walked=23
Minutes Ran/Biked/Walked=188 

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 5 (last weeks post)

Ms. M

Sunday-Long (20 mile) bike ride with Miss Molly.  100 minutes.  Had a great time just riding around my neighborhood and enjoying time with little miss.  She actually isn't that little, she will be 12 come July...but she is still my little miss.  Once again I got sunburned...when will I learn to put more sunscreen on?  I guess the stuff I have is just not strong enough...and then there is the little ditty of how pale I am...that doesn't exactly help matters.

Monday-3 mile run.  30 minutes. Easy run, really just wanted to take it easy.  Glad that I did.

Tuesday-4.2 mile run/walk.  60 minutes.   I took Miss M. around the block (.6 miles) a few times getting her used to running, I am taking her through the C25K program, or at least a loose version of it.    This morning I did do some cross training/hip strengthening exercises.  I did some squats, squat jumps, hip bridges, donkey kicks, fire hydrants, and some push ups.

Totally wrung out

Wednesday-1.4 mile walk.  20 minutes.  Easy cross training/rest day.  


Thursday-11.5 mile bike.  57 minutes.  I decided to do an extreme ride on the Expresso Bike at my local YMCA.  This was a very hard ride, there were a lot of hills and quite a bit of sweating going on. The ride is a new one called Lost Valley and I burned approximately 553 calories.  I earned my double centurion award for 200 miles ridden since joining sometime in February 2012.  This was the message that came with my award posting to Facebook. (To achieve Double Centurion, Shannon rode the Expresso Bike for total 16:02:51 and burned 7,442 calories.)  My next award is at 500 miles.

Friday-Rest Day

Saturday-Rest Day

Miles Run, Biked and walked this week=40.1 

Minutes=267

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.

Outdoor Adventure at Applegate Lake

Kids at Applegate Lake Outing

Our whole family, inlaws and girlfriends included, decided to take the day(picnic and all), out to Applegate Lake this weekend, and the picture above shows all my brood as well as two of my sons girlfriends.  My cutie pie girlie is the brunette in the middle.  My sons are second from left and the two on the end, right side, what a great looking crew, don't you think, of course I realize now that they are the only boys in the picture...silly me!

We drove about an hour to get to our destination but it was a fun ride, and the time passed by quickly, especially in the car I was riding in.  Jacob my 16yr old son and his girlie rode with me and he is a hoot, he kept us laughing most of the way.  

J and M (funny guy)

The 3 Amigos decided to jump in the icy river, in response to a dare by my other funny son, Jesse.  Here are two photos from that hilarious episode.

Jesse, April & Jacob

The 3 Amigo's

The kids were freezing after their two (yes, they went in for a second time) dips into that icy river. We did record a video when my two sons went in for their second dip, but I don't know how to post that so just believe me when I say it was very funny and had us all laughing.  They both came out crying for towels...and that was pretty funny since they are both 15 and 16 years old, and as you can see they are not tiny dudes.

We also had my in-laws with us and they always make our outings much more enjoyable.  My mother-in-law made a huge 3 layer chocolate birthday cake for my birthday boy Jesse, who turned 15 yesterday.  Jacob's girlie made 3 AWESOME cheesecakes for the big day as well.  We had plenty of good food, laughter and fun throughout the whole day.  My beautiful mama also came along for the festivities.

In-Laws

Mi Amor (my love) 

Molly's Catching Pose

My Mama

As you can see, fun was had by all.  Family always makes the day better and brighter, not to mention more memorable.  We created some new memories to look back on in later years that will surely warm our hearts and bring tears of laughter to our eyes. 


I sure hope y'all enjoyed your Saturday as much as I did mine.  Blessings and have a great Sunday making memories with your loved ones.

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.

May Day Happiness

Happy May Day everyone! 

The earliest May day celebrations appeared in pre-Christian times, with the festival of Flora, the Roman goddess of flowers, and the Walpurgis Night celebrations of the Germanic countries. 

Maypole

It is also associated with the Gaelic Beltane. A more secular version of May Day continues to be observed in Europe and America.  May Day may be best known for it's tradition of dancing the maypole dance and crowning of the Queen of the May.

Maypole Dancing

I'd say that is a great way to burn some calories and enjoy yourself at the same time, this is my kind of exercise. Have a great and happy May Day!  

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.