The Worst Blogger Ever!

Hi everyone, sorry it's been so long.  Life just seems to get away from me and wham, it's months later and I haven't blogged a single thing.  Thankfully, I know you all understand.  I'm just gonna blog about what has been happening in my life the last few months and go from there.

I have started running. . . again! Yay! I had been at a place where I was unable to run and decided to just stop running altogether; however things have changed significantly, for the better I might add. I am not sure what changed or how it came to be but I am now running more and more. Yes I still have those days where my body just won't do what I want it to but overall it's good. My strategy was just to walk a little, run a little. . . you know the drill.  It has paid off way big.  Basically I started over. Not something I wanted to do after running a half marathon and it felt so defeating but it has been a blessing in disguise. If you know my story, you know how important running is to me.  This is a big deal in my life.  Running is my passion, it is my happy place, it is my strong!

I just had a big birthday. . . #45 and I feel amazing.  My mama gave me a fitbit one and I am so in love with this little machine! Anyone out there have a fitbit?  If so look me up on the fitbit website using my email madmammahas4kids@gmail.com and send me a friend request!  All I can say is fitbit is hugely motivating.  I wake up and immediately start adding steps, usually I try to get in at least 2000-3000 before morning coffee and then I head out the door to get in a run/walk to finish off my 10,000-15,000 steps for the day.  Sometimes I even hit 20,000 steps like yesterday.  I had already done my 10,000 steps for the day by 10-ish in the morning and my daughter woke up and asked me if I wanted to go for a run with her?  Um, yes please! Littlebird and I geared up and headed out the door to discover it was sprinkling and overcast but still a beautiful day for a run.  I awarded her the badass badge for kicking butt down a pretty long hill and beating her mama! She is very new to running and fitness so that really made her day. So by the end of the day I had doubled my miles and steps and felt pretty great, not to mention proud as heck of my girlie.

Sunshine. . . anyone know when it's gonna be spring? Ha ha, I am so ready for warmer weather because this girl wants to hit the trails but they need to dry out a bit more.

Last I checked in my middle son (20) was home from the Navy right? He is living here with his daughter and working part time and attending college part time. My youngest son is living here (18) and working part time and attending college part time as well. My beautiful daughter (16 in July) is in 9th grade and doing amazing as always, she is just growing up into a beautiful young woman with a really good head on her shoulders.  My oldest son (22) is living about 30 minutes away and is working full time and trying to get started in college. All in all my chitlins are amazing humans and some of my very favorite people of all.  My beautiful granddaughter is two now and lives with us most of the week and it has been a blast helping my son raise her.  She is seriously the smartest two year old I have ever met.  She has been counting and singing her ABC's since she was 16 months old and talks in complete sentences.  She is a blast to have around.

Okay enough gushing. . . let's get to workouts! *walking is usually a combo of run/walk*

Sun 2/14/2016  ...41 minutes walking, steps 11,188
Mon 2/15/2016 ...90 minutes run/walk & 30 minutes moderate walking, steps 20,477
Tues 2/16/2016 ...rest day, steps 6,185
Wed  2/17/2016 ...42 minutes run/walk & 31 spin bike session, steps 10,440
Thur 2/18/2016 ...33 minutes spin bike session, steps 6,845
Fri 2/19/2016 ...70 minutes walking, steps 11,332
Sat 2/20/2016 ...42 minutes walking, steps 10,223

Total steps = 76,690

That was my week in review, hope y'all had a great week.  Drop me a comment, say hello and tell me about your week! Blessings and happy running! 


"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.

© 2016 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 and Smiling

I know I haven't blogged about running since my half marathon but it's not because I haven't been running.  I have been running and it's been good, in fact, the weather has been beautiful and even warm in the late afternoon.  It's just that I've been busy, busy, busy.  Oy Vey life has a way of getting in the way of blogging, but then that's okay with me.

Truth be told I've been on this kindness kick and it has just become an obsession...almost.  I am so focused on trying to spread kindness, in the hopes that others will pay if forward, that I forget to sit down and actually blog about running or working out.  I have a feeling y'all will forgive me.  After all this blog is about running and my life (and all that entails).   I am just so tired of all the negativity that seems to be out there, I just want to make another human smile, even if it's just for a moment.

"No act of kindness, no matter how small...is ever wasted" -Aesop

(I Think YOU are beautiful and or handsome)

On to other news...

Running 3-4 times a week seems to be a good match for me, so that is what I have been doing.  I am also running for time instead of miles, as it feels less stressful.  I definitely need to get back to the gym for some lifting...and cross training.  How is everyone else doing? 

"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.

Weekly Check-in

Hey y'all, I hope your having a wonderful weekend and are well rested for the coming week!  I have been doing a lot of resting on my heating pad, helping my daughter M rearrange her room (packing up old clothes for Goodwill, and tossing trash etc) to look more like a teen girl's room, as well as running and working out. 

We have been dealing with a family crises that seems like it will be around for a long time possibly for life and it is really shaking up my family. We would like any and all prayers (if you do that sort of thing).  I will not bore you with the gritty details, just know that no one is sick/terminally ill or anything like that.  

Here is what my workouts consisted of this last week...

Friday June 14th...

• Cleaning 180 minutes (every week I clean my friends 2 story house)

Saturday June 15th...

• Ran for 108 minutes (9 miles)

Sunday June 16th...

• Rest Day (Father's Day)

Here is what my daughter and I made daddy for his special day!

(I wish you could see the detail)

 
Monday June 17th...

• Ran 50 minutes (4.71 miles)
• AMT 30 minutes
• Weight room 20 minutes

 
Tuesday June 18th...

• Rest Day

Wednesday June 19th...

• Ran 41 minutes (3.7 miles)
• Weight room 10 minutes

Thursday June 20th...

• AMT 40 minutes (4.3 miles)
• Weight room 15 minutes

Friday June 21st...

• Cleaned for 3 hours, Oy Vey

Saturday June 22nd...

• Ran 93 minutes (8 miles)

This last week has been great and I have to say, I'm thoroughly enjoying my summer so far.  Tank tops, flip flops, lazy days spent reading, and working out whenever I want...what's not to like. How is your summer going? Anyone else craving watermelon?  I can't seem to get enough! 

May God bless you and give you joy in abundance!  May the sunshine find you in your happy place! (Right now one of my happy places is on the road during a long run)

"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.

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.

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.

Update On My Week

Oh my goodness, it has been a busy week.  The whole family has been working out, at our local YMCA, all week. My hubby has been gun-ho to get his workout on all of the sudden, and I am MORE than happy to oblige him.

I am OVER the top PROUD of him.  He says he is tired of being fat, and he is super motivated to get in shape.  This is an answer to many a prayer.  To say I love and am proud of him would be a major understatement...but I am.  

This weeks workouts...

• Sunday Walking 17 minutes for a total of 71 calories burned.
• Monday Arc Trainer 20 minutes, Rowing 15 minutes for a total of  405 calories burned.    
• Tuesday Run/Walk 34 minutes, Arc 10 minutes, Rowing 11 minutes for a total of 551 calories burned.
• Wednesday Run/Walk 38 minutes, Walk (with hubby) 17 minutes for a total of 401 calories burned.
• Thursday Rest day
• Friday AMT 41 minutes for a total of 519 calories burned.

• Saturday Bike trainer 35 minutes for a total of 315 calories burned.

I truly hope you are having a great weekend, I know I am.  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.

Family Time At The YMCA

Thursday's gym time...

Arc trainer 16 minutes
Bike trainer 10 minutes
Total calories burned...310

My hubby asked to go to the YMCA with me and then told all the kids to get ready to go workout. This is pretty shocking, since my husband does not like to work out, at all, on the machines due to the fact that he is a big guy! 

I was pleasantly surprised, to say the least. I have wanted my husband to work out with me for a long time.  Last summer when I was recovering from my pelvic stress fracture we spent a lot of time together in the YMCA pool and had a blast as a family.  I am hoping that he continues to have this desire to go to the gym with me, lose some weight and get healthier.  He stayed on the bike for a whole 20 minutes today.  (last night he even asked me to go for a short walk with him)

On another note...Completely off topic

I spent some time at my Oral Surgeons office today talking about my surgery that is coming up next month.  I have bad teeth due to genetics and cancer treatment so I am having 4 upper teeth and 1 broken bottom tooth extracted.  I will also have an upper cast partial put in place at the same time.  I only have about 24 teeth total due to having several teeth extracted about 13 years ago (4 of them were wisdom teeth) which means I will only have 19 of my own teeth after this surgery. 

I have been unlucky in the dental department. The upper partial will replace the teeth I've had extracted and am having extracted.  I will have chewing teeth again.  Please pray that everything goes well and that there are no complications, as two of my teeth have roots very close to my sinus cavity.

Have a great day and weekend everyone, blessings and hugs.

P.S. Yay, my lateral hamstring tendon is feeling much better and I should be able to try running again soon. 

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.

Biceps Femoris Pain/Hamstring Pain

Okay so what I thought was ITBS is really an issue with the hamstrings...the pain is not on the side of my leg/knee...it is to the side and back of knee where the Biceps Femoris muscle tapers down into the lateral hamstring tendon.
  
A hamstring strain is a stretch, tear or rupture of one of the three muscles on the back of your thigh. The muscles involved are the Biceps femoris, Semittendinosus and Semimembranosus. Together, these muscles are commonly known as the hamstring. These muscles are two joint muscles that extend your leg at the hip and flex your leg at the knee joint. Strains are classified as first, second or third degrees. (Excerpt taken from runningplanet.com)

 

 
The pain and inflammation is where the picture indicates the lateral hamstring tendon is. Anyone ever have this injury? If so what did you do to treat it?  There are 3 degrees of injury.

• First-degree strain – A tearing of less than 25% of the muscle fibers. This is characterized by mild pain and may not be felt until the day after the injury. A slight pull may be felt at the time of the injury.

• Second-degree strain – A tearing of 25% to 75% of the muscle fibers. Pain is more sever and is felt immediately upon suffering the injury. Discoloration may occur. The injury will be felt immediately and continued activity will be difficult. Walking and jogging may be painful.

• Third-degree strain – This is a complete rupture of the muscle. This will require immediate medical attention. Walking or running is impossible.

 
 The pain I am feeling indicates a second-degree strain.  It is pretty much painful all the time.  I will have to keep my exercise to a minimum and no running at all, for now! So I will cross train as much as possible without further irritating the hamstrings. I am hoping that by babying my leg, it will heal quickly and I can get back to training. So that means, R.I.C.E. which we all know stands for Rest, Ice, Compression and Elevation.

ERMERGERD, it's like my body is conspiring against my love for running! It seems that if it's not one thing it's another, when it comes to my body and running.  My sons like to point out it's because I'm old...aren't they sweet.  They are always teasing me, saying "Your gonna break your hip", because it happened once upon a time. Oy Vey! 

I hope that y'all have a FANTABULOUS weekend planned out! 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.

New Running Style...For Now

Hello there everyone...Happy Thursday!

I have decided to go ahead and start doing run/walk intervals instead of just running the entire time, mainly because my body seems to like this style better.  I have been trying to channel my old self (pre-injury) and it just has not been working out, at all.  I so want to be back where I was before my pelvic stress fracture, but I now realize I am just not that person or runner any longer.

I am coming to terms with the realization I am where I'm at in my running and that where I'm at is a good place.  I don't have to compete with my old self any longer.  I have joined a ladies running group here in my home town and my first run is Sunday the 24th.  These ladies are doing the C25K in preparation for The Pear Blossom Run in Medford, Oregon in April.  I figured it would be good to just get back into the habit of running even though I can run a 5k already...it is all good!

I am okay with the new me...the plant based diet is going great and my heart definitely loves it, life is Great at this time.  The exception is that my son was in an accident last Saturday and was run off the road by a truck while he and his brother were long-boarding near our house.  We took him to the ER and found that he broke his collar bone and injured his shoulder and may need surgery.  Please keep him in your prayers, he is home and will see surgeon Friday.  Blessings and hugs to you all! 

*Black Knight if you are reading this let me know how you are doing as I could not comment on your posts. Hope you are doing well my friend*  

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 Weeks Running, Workouts and Rowing, Oh My!

Monday I ran 45 minutes and walked 24 minutes...for a total of 69 minutes and about 623 calories burned.

Tuesday I went for a short run for 24 minutes for a total of 271 calories burned...this was just a short run to my sons new casa...I had to check it out!

Wednesday I rested, kind of.  I took down all the Christmas decorations and then later that night did a little workout at home with my girlie.

Thursday I ran 30 min...Walked 30 min...Rowed 10 min...and Biked 13 min..for a total of 1 hour and 23 minutes and about 644 calories burned.  Not a bad day!

Friday...I have done nothing...I am taking today off completely...Who knew that rowing could make you sore, even after just 10 measly minutes...Well, now I do.  

Saturday I will run or work out at the gym with my friend, either way I will get some kind of movement in.

I have been pretty good this week with my eating, more veggies, fruit and water...and I feel better too! I haven't been perfect but I'll take it! Next week will be even better and I will try to start planning my daily meals so that I won't just be eating willy nilly and whatnot.
 
Hope y'all are having a great week so far...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.