80lbs Down!

I honestly don't know why the weight loss is working now as opposed to before.  The only thing I can think of is I have changed the way I think.  I have become a determined individual, and not only that but someone who needs to see what life is like as a healthy fit and happy person.  I feel great and love the life I can now live.

It's been awhile since I've been on, life has been busy.  My 16yr old son got a job and it's been an involved process, I am a proud mama for sure. He has a four hour orientation tomorrow a few towns away and since driving for that long in the car hurts me, his father is going to drive him.  While he is there the hubs and my 17yr old son will go to the in-laws and play cards while they wait.  I will stay home and if I'm lucky and the smoke lifts I'll get a long run in outside.  If the smoke doesn't life I'll go to the gym and get my run in there...ugh!  

In other news...The sciatica is still here but not quite as bad...I still cannot sit for long without significant pain but it's all good.  The acupuncture helped a lot with some of the other symptoms of the sciatica so it's all good.  I'm done with acupuncture for now, but may try it again in the future if need be.  

My workouts the last week or so...

July 29th

• Arc Trainer 30 minutes (3 miles)
• Weights 15 minutes

July 30th

• AMT Trainer 21 minutes (2 miles)
• Weights 15 minutes

July 31

• Ran 57 minutes on Dreadmill (4.3 miles run/walk)

August 1

• Rest day

August 2

• AMT 23 minutes (2.3 miles)
• Ran 35 minutes on Dreadmill (3 miles run/walk)
• Cleaning Susan's House 120 minutes

August 3 

• Rest day...Niece got married!

August 4

• AMT 51 minutes (5.3 miles)
• Weights 14 minutes

August 5

• AMT 41 minutes (5 miles)

August 6

• Rest day

August 7

• AMT 20 minutes (2 miles)

• Ran 47 minutes on Dreadmill (4.04 miles run/walk)

August 8

• Ran 47 minutes outside! (4.1 miles)

Current obsessions...

• Catching up on all my favorite TV shows (On Demand)
• Onion bagels
• Yogurt with Cheerios
• Soaking up Vitamin D (The sun when it appears through smoke)
• Reading "Collapse" and "Under The Dome" on my Kindle Touch
• Beyonce' Heat Rush Shimmering Body Spray Mist
• Brazilian keratin therapy Flat Iron Spray
• Spritz Cookies 

Clearly I've been enjoying my summer...it has been such a great relaxing and semi-peaceful summer thus far. How about y'all?  What has your summer been like and what are your current obsessions?

Here's a cute picture of my fur baby Weenie girl with her makeup on (chalk)

 

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.

My Week In Review...So Far

 Good morning y'all.  This week has been a great one...so far.  I have been working out most every day doing cycle/spin class with my workout buddy, ARC training, jogging on my mini-trampoline and resistance bands.  

Monday 
*Jogging in place-31 minutes for 311 calories

Tuesday
*ARC Trainer-28 minutes Cycle 35 minutes=total 760 calories

Wednesday
*Cycle/Spin Class 75 minutes for 943 calories

Thursday
*Resistance bands 20 minutes for 112 calories

I will be doing yet another spin class tonight with my friend.  Does anyone else love cycle/spin class, or is it just me? It's a great workout.  

Anyhoo, lately I have been having issues with body image distortion...anyone, anyone?  Ha, ha it's okay to laugh but seriously...I work out most days of the week, hard..yet I, personally, can't really see what it is doing.  I feel great, people say I look great, but I cannot for the life of me see it.   I think it has to do with my age (I will be 42 in a few short months) and the fact that I am still not running...it seems like since the injury in May any little weight (water prob) ends up in my midsection...ugh! 

I am going to assume that this is age related...ha ha ha, and also due to a couple other facts.

Fact 1- I don't drink enough water. (I'm changing that)
Fact 2- I love food, and not necessarily the good stuff.
*End of Rant*

Alrighty then, these adorable little pots are lip gloss that my daughter and I made this past weekend.  What a fun project...now if I could sell them I'd be a happy girl. I have been thinking of making some home made beauty projects but can't seem to get really motivated.  Any suggestions? I think part of my hesitation is fear based.  Fear that no one will want to buy my products.  I am also going to make some cracked marble necklaces that I will be trying to sell, and I think I will probably have more luck with that endeavor. Here is a picture of what they look like.

(Not my website, just an image off Google)

I am a pretty crafty person, and I have made a lot of awesome items, I just really haven't been motivated to try to sell any.  I am going to do my best to get out there and put my items on display...maybe I'll try Ebay or Craigslist. If any of y'all are interested just let me know, I'll take custom orders...but please don't feel obligated, I'll love ya no matter what.

Please have a safe and fun weekend.  Let me know how your doing and what you've been up to. 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" 

© 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.

Training When Injured/Tight/Exhausted?

Training when injured can be a very bad thing.  When I say injured I don't necessarily mean a serious injury.  What if your just very tight, tired or are just plain burnt out?  When is it okay to take time off from training?

When you are training, you can forget that running a lot doesn't necessarily translate into a good thing.  There is a lot to be said for taking a day or two or three off to rest up and recharge.  Try cross training on some of your off days.  For example you could do some biking, swimming or weight training on the days where you are feeling extra tight, sore, or just plain need a day off from running.   

Swimming is a great alternative when you are looking to cross train and give your legs a break.  For one thing, it is a non-weight bearing exercise and two, you can get a great workout and may even work up a sweat.  Or, you could try a spin class, you will still get a great workout in, while giving your legs a little break (except for those standing hills) believe me, I speak from experience.

There is great wisdom in resting when your body is tired.  Athletes don't train every single day, they know that it is wise to listen to their bodies and to take time off when necessary.  Sometimes we get so caught up in keeping the "running/training log" looking good that we forget it's not always about quantity, it's also about quality. 

Running more will just wear your body out and maybe even your spirit.  When I run too much, I lose my "love" of running and it becomes more of a chore than a joyful experience.  I have to remind myself why I started to run in the first place, and then take the needed steps to get back to that mindset.

If your training has become a chore...stop, and try to remember why you run.  Is it your "You" time?  Is it for your health?  Whatever your reason, take a break and try something else on your off day, you just might find a new addiction companion to your training resume'.

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.

How Important Is Strength Training For Runners?

Strength training is extremely important and beneficial for runners for several reasons, I'll site just four.

1. It will make you a more efficient runner.
I don't know about you but I have found when I run a long run/race my form has a tendency to fall apart, due to fatigue.  Strengthening your core will help to improve your form and performance for the long haul. Having a strong core helps keep you running straight and not hunched over, it prevents your back from tiring and getting sore, it also helps keep everything down the center where it needs to be, in a straight line.

2. It will make you burn more calories. 
If your like me, you know that any idea that will help us runners burn more calories in a shorter amount of time, is a good one. The more muscle you build through strength training, the more calories you will burn.  Muscle is more metabolically active than fat and thus burns more calories. Some say that 1 pound of fat burns about 3 calories a day and 1 pound of muscle burns about 6 calories a day.  The difference may not sound like much but it adds up quickly as you build up muscle through strength training. One more reason; high intensity strength training can actually increase your after burn for hours after your work out. This is definitely a good thing.

3. You'll run faster.
When we improve our strength and endurance, we improve our pace. It only take a few times a week,15-20 minutes each time, to build more muscle. This will transfer directly to our pace. I think this is easily do-able and only takes a few minutes each time. I have started to add in strength training because I have weak hip muscles and get cramps in that area, and notice that is where I fatigue first.  So I researched and found several sites that give leg movements and strength training exercises that will help improve this area for me. Just Google strength training for runners or strengthening exercises for hip adductor and abductor muscles.  Livestrong has a great article of some exercise you can do for stronger hip muscles.


4. Running will feel and therefore be easier.
When I was a new runner I would ask myself and others, "When will this get easier"? Guess what? It has gotten easier and only keeps improving.  As I build up more muscle strength in my legs and core I am becoming a better, more efficient runner. As I strengthen my leg muscles, I am able to run farther and faster than I could in the beginning, without feeling as fatigued. I like that idea. Hip Fatigue, more often than not, has caused me to have to stop and walk. I know that the day will come where that no longer happens, but only if I continue to build and strengthen those muscles.

So you see, strength training is really an essential component of running.  I know that I would like to be a faster more efficient runner, who burns more calories in each day. How about you?

"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.