The Race is Done. Now What?

Yesterday's Gazelle Girl Half Marathon marked the beginning of Run With Endurance Plainwell chapter's race season. We trained for 12 weeks, through snow, wind, and rain! We battled injuries and conquered challenges! It paid off and yesterday was a huge success!

So, now what? Some of us have other races in mind, while others want to maintain what they have worked so hard to gain.

The key is to train smart. A very important part of training is recovery. Below are some simple steps to follow post-race week to ensure that you are completely recovered and injury free for your next challenge!

Post Race Recovery Week

1.) Continue hydrating as you were during training.

2.) Eat 5-6 small meals per day to re-establish your body’s routine.

3.) Stretch upon waking up and before bedtime.

4.) Get a deep tissue massage and/or use a foam roller to help relax tight muscles.

5.) Ice achy and sore areas, especially knees, ankles, back, and hips. Place a thin layer of clothing or thin towel between ice and skin, ice for approx. 10 minutes at a time several times throughout the day. If muscle related, feel free to alternate ice/heat to stop inflammation and keep muscles relaxed.

6.) If you are not feeling moderate to extreme joint or muscle discomfort, do 2-3 short (3 miles or under) easy recovery walks and/or runs over the next week.

7.) After one week, resume your workout routine with your mileage base being your longest training run distance, meaning this is the longest you should be walking or running on your “long run day” if you are beginning another training schedule within 2 weeks.

8.) If you are still experiencing moderate to extreme discomfort anywhere after one week, continue steps 1 through 5 until discomfort subsides. If you are still experiencing any discomfort after 2 weeks, seek expert advice.

9.) CONTINUE YOUR TRAINING! You have worked too hard to stop now! Take care of your body and yourself! YOU ARE WORTH IT!!!!

FOOD FINDS - Munchies! For the snacker in all of us :)

I am a snacker! I love munchies - anything like chips, pretzels, crackers, popcorn. If it's sitting out, I'll be the one hovering closely grabbing small handfuls at a time, until I've consumed mindless calories that I later regret. This can be a big problem when trying to maintain a healthy weight.
 
Here are two snacks that I recently ran across that are healthy, satisfying, and taste great!
 
1.)  Popcorn Indiana Chip'ins All Natural Sea Salt Popcorn Chips
 

• 120 calories per 20 chips
• no saturated fat
• 210 mg sodium
• no sugar
• 2% iron (important for women!)
• all natural, with just 3 ingredients (vegan, kosher, and gluten free!)

 
2.)  Back to Nature Sweet Potato & Cinnamon Crackers
 

• 130 calories per 30 crackers
• no saturated fat
• 190 mg sodium
• 4 grams sugar
• 4% iron
• 15% vitamin A
• all natural, made with real vegetables 

Place serving sizes in snack baggies and when you get the munchies, you can just grab a baggy and snack away, guilt free! :)

Smoothies Pack a Healthy Punch!

Smoothies are ideal when you need to fit a whole lot of nutrients into your day quickly. The key is combining the right foods so that they're not only healthy, but they also taste good :)

Here's two of my favorites:

Lean Green Smoothie - Ideal for breakfast to help you feel full longer!

Combine 2 bananas, 1 cup baby carrots, 1/2 cup natural applesauce, 1 cup vanilla almond or soy milk, and as much kale as you can fit in a blender and mix well. Makes 2 servings. Store 1 serving in airtight container in fridge for the next day.

Mid-Day Energy Smoothie - Perfect blend of protein, carbs, and antioxidants to keep you moving throughout the day!

 

Combine 3/4 cup vanilla almond or soy milk, 1 cup frozen mixed berries, 1/2 cup natural applesauce, 1 1/2 cups chopped kale in a blender and mix well. Makes 1 serving.

These are two very simple ones to get you started on your own healthy creations. Enjoy!

The OTHER Part of Training

Runners work hard. We plan our schedules around training programs. We get up early and stay up late to ensure we don’t miss a run. We push through the pain.

The one area we don’t put as much energy into: Nutrition! After all, isn’t one of the reasons we run is so we can eat more? 

One thing is fact - the more calories you burn, the more you can consume. But, the catchy part is what type of calories are you consuming? More importantly, are your food choices of substance? In other words, are they meeting your daily vitamin and mineral needs?

Why put in all that hard work into training when your eating habits are not supporting it?

We need to educate ourselves on nutritional facts! We need to read labels and yes, this does take time. But like anything else, the more you do it, the better you get at it and the less time it takes.

I want to share the three most important things women need to look for on nutrition labels. I talk about the “Three S’s To Avoid” a lot, but they are that important:

SATURATED FAT, SODIUM, SUGAR

Saturated Fat - One of the biggest causes of cardiovascular disease, diets high in saturated fat can also increase your risk of heart disease and stroke. Less than 10% of your daily calories should come from saturated fat. So what does that mean? Let’s break it down:

If you consume 1,800 calories per day, less than 10%, or 180 calories should come from saturated fat. There are 9 calories in one gram of fat, so 180 calories of saturated fat divided by 9 calories per gram equals 20 grams of saturated fat.

Sodium - There is definitely a link between high sodium diets and heart disease among women. Sodium also causes water retention, sodium ions trapped just under the skin, giving the appearance of cellulite. When you sweat you lose sodium and the more you sweat the more sodium you release.

The big question when it comes to sodium - Should an athlete consume more sodium than the recommended 2,300 milligrams or less per day? The very general answer to this question is not unless you are working out, or sweating, for more than one to two hours per day. Of course everyone is different. If you feel any of the following symptoms during or immediately following exercise, you may have sodium depletion (hyponatremia): Grogginess, nausea, incoherent, or have trouble standing. Consuming a salty food will eliminate symptoms quicker than consuming an electrolyte sports drink as sports drinks are mostly water, which will defeat the purpose.
Hydration is a much bigger issue for runners than sodium depletion, so unless you experience symptoms, replenish with water over electrolytes.

Sugar - Sugar is a simple carbohydrate. Carbohydrates are made up of two categories:

1.) Simple Carbohydrates (blood sugar or glucose)- Foods containing simple carbohydrates are sweet tasting, like cookies, fruit, sugar, honey, candy, cake, etc… Simple carbs are already very close to being in the digested form, so they pass into your bloodstream almost immediately, unless no energy is being exerted.

2.) Complex Carbohydrates - These are found in foods prepared with grains and vegetables and take longer for the body to digest, having a lesser effect on blood sugar levels.  Even though both simple and complex carbs provide needed glucose, the complex carbohydrates provide several nutritional advantages, such as additional vitamins, minerals, and fiber needed for good health and performance. 

So basically, carbs are sugar or starch. Apples, oranges, potatoes, grains, candy, bread are all carbohydrates. Carbohydrates break down into glucose molecules. When used as energy, carbohydrates become fuel for your muscles and brain. If your body does not have any use for the glucose, it is converted into glycogen and stored in the liver and muscles as an energy reserve. Your body can store about a half a day's supply of glycogen. If your body has more glucose than it can use as energy, or convert to glycogen for storage, the excess is converted to fat. Yes, FAT!

Wonderful rule of thumb - Consume nearly all of your carbohydrates in ‘whole’ form: fruits, vegetables, whole grains. This is the best short term and long term energy an athlete can consume. You will also avoid the ‘crash’ often experienced with some of the high sugar energy sources. Bananas, orange slices, and raisins are ideal whole food choices for quick energy replenishment.

Everyone’s nutritional needs vary, but the following daily guideline summary is good start:

-Consume less than 20 grams of saturated fat

-Consume less than 2,300 milligrams of sodium
-Consume refined sugar sparingly

Keeping track will take some daily effort. But I assure you, it’s worth it! Improved athletic performance, improved overall health, and an ideal body weight are worth taking a little bit of time to research what you are putting into your body. By simply getting a handle on your food choices and monitoring these three things, you will begin consuming healthier, more productive calories, thus seeing results!

You Are Worth The Investment J  

Tuesday's Table For Two - God and You: You Are What You Eat

"Don’t you realize that your body is the temple of the Holy Spirit, who lives in you and was given to you by God? You do not belong to yourself, for God bought you with a high price. So you must honor God with your body."

1 Corinthians 6:19, 20

Of course, we've all heard this before: "You are what you eat." And it is true - what we eat plays a huge role in how we feel, how we look, even how we act.  But, what are some of the things we consume specifically doing to our bodies?

Let's take a look at what I like to call the 3 S's to avoid:  
Sugar, Saturated Fats, Sodium.

Sugar can suppress the immune system and contribute to a weakened defense against bacterial infection.  Because the chemical structure of glucose is similar to vitamin C, it actually competes to enter your cells, slowing your immune system down to a crawl.

Sugar can contribute to osteoporosis.  Sugar interferes with absorption of calcium and magnesium.

Sugar can contribute to breast cancer by causing a quick increase in insulin levels.  High insulin levels are one of the biggest risk factors and promoters of breast cancer. Women with high insulin levels have a 283 percent greater risk of breast cancer.

Sugar can cause varicose veins due to slowing of blood circulation.  Too much sugar can fill your blood with fat.  Your body can't metabolize a sweet snack as fast as you can eat it.  So your liver puts some of the snack's glucose into your bloodstream or stores it for later use.  But, if your liver's tank is full, it converts the excess to fat.

Sugar can change the structure of protein causing interference with protein absorption.

Sugar can contribute to type 2 diabetes.  Diabetes means your body can't clear glucose from your blood.   The negative effect of eating a lot of sugar is a rise in glucose.  When glucose isn't processed quickly enough, it destroys tissue.

Sugar can cause damage to the blood-filtering units of the kidneys that keep protein inside the body.  Your body needs this protein to stay healthy.

Saturated Fats – The American Heart Association recommends limiting the amount of saturated fats to 16 grams per day based on a 2,000 calorie diet.

Saturated fat is one of the biggest causes of cardiovascular disease.

Saturated fat raises the level of cholesterol in your blood.  High levels of blood cholesterol increase your risk of heart disease and stroke.

Sodium – The US Department of Health and Human Services recommends that healthy adults eat less than 2,300 milligrams of sodium per day.  This amount of sodium is equal to about 1 teaspoon of salt.

Sodium can increase the risk of high blood pressure, heart and vascular problems, stroke, and kidney disease.

Sodium can cause water retention, which is actually sodium ions trapped under the skin.

It pays to educate yourself. Read labels, search the internet, find out if the food you're eating is lining up with your health goals.  You are what you eat!  If you want to be healthy, you have to eat healthy.

Tuesday's Table for Two - God and You: Giving family favorites a healthy makeover

I made a wonderful sidedish last night, if I do say so myself!  My guys couldn't eat it fast enough!  And it was a veggie - a dark green leafy veggie at that!  Ready? ...... Collard Greens!

My great grandma Bessie use to make some sort of greens with almost every meal.  They were filled with animal fat, butter, and heavy cream for that silky thick goodness.  They were delicious!  But, I could seriously feel my body carrying the bloat as soon as I finished eating them. I was young and could still eat anything I wanted, so I didn't care.  Now that I'm a little older, and wiser, I've "healthied" them up a bit and I think Grandma Bessie would be proud :)   

So here's the easy recipe:

Chop and crisp up 3 strips lower sodium bacon in pan over med-high heat (make sure pan is large enough to hold your greens). Reduce heat to low-med.  Remove bacon pieces with slotted spoon and lay aside on paper towel.  Add 5-6 cups greens to pan and stir to coat with bacon flavor.  Add a splash of low sodium chicken or vegatable broth - just enough to deglaze bottom of pan (if you prefer  creamier greens, add a splash of organic skim milk instead).  Stir and cover, letting greens wilt and cook down, stirring occasionally.  After about 10 minutes, add about 2 handfuls of mushrooms (we're a mushroom family, so I add them to almost everything!).  Cover and cook for about 5 minutes longer.  They are done when they're completely wilted and bitterness is nearly cooked out.  I like a little bite to my greens, but if you prefer a cooked spinach feel, just cook a little longer. 

This is so simple and makes a perfect bed for any meat.  I placed sauteed chicken breasts atop mine with sweet potato fries on the side.  I should've taken a picture!  It was that pretty :)

What's better - they're full of nutrients.  1 serving (about a cup cooked down) has just 25 calories, 15 mg sodium, 10% calcium, 110% vitamin A, and 50% vitamin C!  And with 3 g fiber, you'll feel fuller longer!

Coming up with new ideas for sidedishes can be tough.  Be creative.  Take your own traditional family favorites and "healthy" them up!

Thanks for the inspiration on this one, Grandma Bessie :)

Tuesday's Table for Two

Welcome to Tuesday’s Table for Two!  With the Plainwell Run with Endurance Chapter beginning our annual 21 day sugar fast, I thought we could all use a reminder of how important it is to invite God to our dinner tables!   More importantly, include Him in the entire meal planning/preparing process. Feel free to drop in every Tuesday for healthy tips, recipes, and encouragement J 

First, I think it’s crucial to get your family on board.  I realize this may be easier said than done!  I used to make 2 dinners: 1 for my husband and son and 1 for me.  Why?  Shouldn’t they be eating healthy too?!  I now make only 1 dinner, a healthy dinner.  (Ok, ok - not EVERY meal is a model of complete health.  But, even when we “splurge”, I still sneak in a veggie or 2 J)

I’ll admit it took a little while for my family to get used to whole wheat pasta, baked chicken instead of fried chicken, and sweet potato fries with no butter, but once they started feeling and seeing the effects of eating healthy, there wasn’t one complaint.  Now, even when my son says, “Chicken! Again?!” my reply is, “Yes, because I love you.” 

Secondly, plan ahead!  You are less likely to grab fruits or veggies to snack on if they’re not washed or cut up!  Plan enough time for grocery shopping to include time for food prep.  This might be washing/portioning out fruits and veggies, washing/trimming chicken breasts, or placing serving size portions of almonds or snack mix in individual baggies to grab throughout the week.  Don’t have the extra time?  Buy food prewashed/prepackaged!  They even have 100 calorie snack bags of almonds now!  It may cost a little more, but you’ll save money in the long run by not having to throw out the veggies you never washed!

Consult God on your food choices.  Remember that our bodies are not our own.  What better way to honor God than to not only take care of your health, but do your part in taking care of your family’s health too!  

NO MORE EXCUSES!

With the holiday season upon us, I thought this might be an appropriate subject :)  There really aren't any excuses for us to not maintain our physical and spiritual health during this wonderful, crazy time of year. Praying this inspires you to do just that :)

“I was going to do that, but . . . “ 

“I wish I would’ve been there, but . . .”

Excuses.

We all have them.  They’re so easy to come up with.  And if we don’t have our own, we’ll borrow someone else’s, chiming in when they’re creating theirs with a “me too!” 

I have to wonder, if we stepped out of our comfort zones when God called us to, just what our lives would be.  The reality of it is we’ll never know unless we do it! 

I personally think God wants us, actually needs us, to be risk takers.  To go for it.  He’s instructed us to completely rely on Him and fear nothing, rather pray to Him about everything.  So, what are we so afraid of?

Of course, we can’t forget that the devil is at work, doing everything in his power to defeat us.  Oh and he just loves our excuses, even helping us out by giving us a few - we’re not good enough, we’re not equipped, why would God want to use us, on and on. 

But thankfully, God is constantly at work as well!  He’s there to catch us when we fall, He’s there to cheer us on when we succeed, He’s there . . . ALWAYS!

I sometimes think we’re our worst enemy, thinking and speaking negatively about not only ourselves, but others.  When we’re filled with negativity, there is no way anything positive can come from that.  We have to stop and think about what we’re thinking about!

So how do we not fall into that trap of fear?  How do we continually walk in God’s confidence?  I believe first and foremost we must be living in God’s word!  This is the key to getting to know God and building that close relationship with Him.  Do your thoughts line up with the promises He’s given us?  If not, then those thoughts are not from God!

I also think that one “go for it” moment leads to another.  It feels awkward to step out of our personal “box” at first, but the more we do it, the comfortable we become.  It builds our trust in God, gradually replacing that fear that the enemy wants us to live in.  It builds our endurance, grows our confidence, and step by step, we become closer to who God created us to be!

So, NO MORE EXCUSES!  Is God calling you to talk to someone you don’t know very well?  Is He calling you to lead a group?  Is He calling you to take on a challenging project?  Is He calling you to live a healthier lifestyle?  We all have a beautiful purpose.  Don’t let your fears stand in the way of that purpose.  Go For It!  God has your back!

Lazy Girl’s Guide to Exercise

When I say I love to exercise, a more accurate statement might be that I love the results achieved by exercise.  I also love the time spent with my fellow exercising friends.  And the accountability is great!  But, I don’t care who you are, there are those days when it’s really easy to be talked out of a workout and talked into going to Biggby’s to chat over coffee!  

Whether you enjoy exercise or not, let’s face it - we all get lazy sometimes.   So, how do we keep ourselves motivated in between those accountability runs, walks, and workouts with friends?

The June Ladies’ Home Journal has a great article to help us do just that!  It’s as simple as a few mind tricks and changes:

1.)  TAKE THE FIRST STEP  Find a workout you actually enjoy.  This might take trying several types of workouts (Zumba, Pilates, running groups) before you find “the one”.  But, don’t give up!  Take the first step, get out there and try new things!

2.)  DRESS FOR SUCCESS  Don’t reach for old tees and baggy sweats.  Putting on fitness clothes may inspire you to get moving.  Studies show that wearing gym clothes actually helps you identify yourself as athletic and can be the incentive you need to exercise.

3.)  THINK SMALL  If your only fitness goal is to drop 20 pounds, that may seem overwhelming, causing frustration.  Celebrate the small steps in the right direction, like walking a mile without stopping, completing your first 5k, or completing 10 pushups in a row!

4.)  SAVOR THE AFTERGLOW  Exercising can be intense, but who doesn’t love that “I did it!” feeling that follows a great workout?  Studies show that the mere act of exercising can improve your body image, regardless of whether you lose weight or not.  Think of that feeling the next time you’re debating over working out or not. 

5.)  DOWNLOAD ENERGIZING TUNES  The right music can help distract you from monotony and fatigue, which may result in longer, more intense workouts.

6.)  KEEP YOUR EYES ON THE PRIZE  Instead of taking it one workout at a time, think about the long-term benefits.  Journal your achievements as a reminder of how far you’ve come.  You’re reaching meaningful goals, not to mention becoming healthier.  You’re also setting a great example for your family and friends.    

          

GUEST BLOG . . . one we can all identify with!

During one of our local RWE gatherings a couple weeks ago, Kathy Meert - someone I'm so thankful to be able to call Friend - opened her heart and shared something with the rest of us gals.  Knowing so many of us could relate, I asked her to write a guest blog for me:

One day several weeks ago, a friend of mine mentioned she had gone to a Friday morning gathering where local women came together to walk and/or run and do a short Bible study afterwards.  I had just started a weight loss program and this gathering sounded pretty interesting.  I love to walk, I love to study God's word and I love to fellowship with other believers.  There was just one drawback - I didn't really know these ladies and my friend didn't actually invite me to join her (I know - you're thinking "how silly").  So I dropped a couple hints and still nothing. 

Now what you need to know is my friend Sherry is such a good friend that she knows me well enough to know if I wanted to come I'd ask, but I was allowing Satan to use this as a tool to keep me from going.  We actually try to get together on Fridays once a month or so, but "I" had been so busy lately it just hadn't happened.  So in her mind she assumed, like always, I'd be "busy".

Thanks to God putting Casie at the right place at the right time, she saw my facebook questions to Sherry about RWE and invited me to join them.  Friday came and I nervously got ready to go.  I arrived early and no one was there yet - this left another opportunity for Satan to work...Thankfully, a van pulled in then another and I took a deep breath and got out of my car to be greeted by a couple of awesome ladies I now call "sisters in Christ".  At last, my friend Sherry arrived! 

Moving beyond my insecurities, I am now a part of an awesome group of women, making time every Friday to gather in God's presence and praise Him as I walk, fellowship and sip coffee; laugh, cry and encourage.  Isn't that what it’s all about?

I praise God daily for RWE and while I'm not sure if I'll ever physically "run" with endurance, I am running the race God has set out for me and I will definitely continue pushing forward towards the goal He has given me.

What Are Your Layers?

“In the midst of regular life, running is the touchstone that breathes adventure into my soul. Running reminds me that there is more to me than what is readily apparent much of the time. I don't always need to see it, but oh how I need to know it's there. Like having an alter ego, or a super-hero identity.” —Kristin Armstrong

My friend Denise (her blog is a must-see for all moms!) read the above quote and thought of me :) 

Yes, adventure into my soul!  That's what it is for me!  Every run is an adventure, whether I'm alone, with friends, with people I've just met, on a warm sunny day, in a snowy blizzard . . .every run's an adventure!  Not all of the adventures have been pleasant, but an adventure nonetheless :) 

Running is my therapy!  And I get to call the shots!  I can choose the pace, the distance, who I run with, when I run, where I run, the type of shoes I run in!  This world can try to throw me as many curveballs as it wants - one run with God and friends and I'm back, focused on what really matters!

This makes me think of Leigh Ann (Sandra Bullock) in Blind Side, when her husband said she's like an onion, you gotta peel her layers back one at a time.  When I started running, I felt like I had discovered another layer of who I am!

So what are your layers?  What makes you YOU?  Is there something you've been wanting to try? Maybe it's running, maybe it's swimming, maybe it's joining a class or group, or going back to school, or even changing careers.  Whatever it is, take it to God and go for it!

Too often, God is pressing us to do something, but we stand in our own way!  What if I fail, what if I embarrass myself, what if I'm not good enough, what if, what if, . . . 

What if . . . you're missing out on one of your layers?  What if . . . you stopped worrying about what other people think and started thinking more about what God thinks?  What if . . . you started living out the wonderful plan God has for your life???

I had absolutely no idea when I ran my first 2 miles 6 years ago that God was going to give me so many opportunities through running!  Not only am I healthier to do what He needs me to do, but I have also met the most amazing people!  I've been able to witness the love and admiration that my husband and son have for me when they're at my races, supporting me and even taking care of me when I've pushed my body beyond it's limits. 

I had no idea that something as simple as running would become such a vital part of God's plan for me!

God desires so much more for us than we can ever imagine!  He wants to help us develop our strong layers, so that we can be bold and confident, not shrink and hide behind our "what if's". 

God is faithful - trust Him and go for your goals! Your beautiful layers are waiting for you!
   

    

CALLING ALL RUNNERS! SPRING IS (almost) HERE!

With these warmer Michigan temps and the smell of Spring in the air, I look so forward to getting outside and putting in some miles!  Spring and running go together . . .and so do overtraining and injuries!  Here's some advice/tips to make sure you stay healthy and injury free!

1. It's all about the shoes!  What is the most common conversation among runners?  Shoes!  They make all the difference!  I highly recommend that you go to your local running specialty store and take advantage of their knowledge.  Ask them how often you should replace your shoes.  They will answer that question in miles, so keep track of how many miles you put on your shoes.  If you're keeping a running log, this is simple - put a star on the date you start using your shoes!  And only use your running shoes for running! 

2.  Drink some water, then drink some water, run, then drink some more water!  Proper hydration is crucial for a successful run, especially your long run.  General rule: take your weight, divide it in half and drink that in ounces per day.  Add to that "base" amount approx. 4-6 ounces per every half hour that you run.  For example, if your base amount is 70 ounces and you're running for 1 hour today, you want to consume approx. 80 ounces of water.  During the hot summer months, you may need to consume more.   

3. 3 essential supplements (in my opinion) - daily multivitamin, quality joint maintenance (I recommend Anabolic Laboratories), and vitamin C supplement (I recommend Emergen C taken once daily, unless you feel a cold coming on, then take twice).  Studies support that when runners take vitamin C, they have stronger immune systems.

4. When increasing mileage, add about 10% per week - if you're currently averaging 15 miles per week, add 1 1/2 miles next week, about 1 3/4 - 2 miles the week after, and so on.  About every 4 weeks, take a "recovery" week - decrease mileage, going as low as your base weekly mileage, which in this example would be 15 miles.  Then, resume where you left off, provided you're healthy and injury free. 

5.  Stretch, stretch, then stretch some more!  I like to use the rubberband example:  Have you ever taken a new rubberband and stretched it several times?  It feels a lot more flexible and softer.  You're muscles and tendons are no different.  Nice, low impact stretches with no "bouncing" are most effective.  I recommend stretching before and after your run.  The only time you don't want to stretch is when you're outside in very cold temps and your body isn't "warmed up".  Stretch a bit inside before going out, then use your first mile as warm up, taking it easy.

6.  Crosstrain to not only work different muscles that support key running muscles, but also to mix it up.  Bike, swim, elliptical, hillclimb, anything that elevates your heartrate and keeps your body guessing. 

7.  Focus on 3 key running workouts:  speedwork, tempo run, long run.  Let me know if you need info on any of these and want to know the most effective way to incorporate these into your personal fitness level/goals.  An ideal weekly workout schedule might look something like this:  Sunday - off or crosstrain, Monday - speedwork, Tuesday - strength train, easy run, Wednesday - tempo run, Thursday - off or crosstrain, Friday - core workout, easy run, Saturday - long run.  NOTE: distances depend on what you're training for and your current fitness level.  I am happy to design a training schedule to fit your needs!  

8.  Strong core = strong runner!  Look for more info on core workout classes coming soon to RWE-Plainwell Chapter!!!  Your core is the center of your strength!  A weak core leads to lower back pain, tight hips, and a sloppy stride, forcing the rest of your body to work harder than it needs to! 

9.  Learn your body!  Research your aches and pains and log what hurts and when.  Rule of thumb:  if it's back, knee, or ankle/foot related, you're probably overtraining.  Try icing the area to decrease inflammation, decrease your mileage, and replace with crosstraining.  If you have tight muscles/muscle spasms, you may be dehydrated.  If you have foot/shin pain, you may need new/different style shoes.  Trying these possible solutions will help narrow down the problem.  These pains can mean something serious, so if they persist, stop running and seek professional advice. 
   
10.  Most importantly, HAVE FUN!  Embrace each run as an opportunity to grow stronger for God's purpose.  Don't get discouraged!  Life happens - we might have to skip a run or 2 every now and then.  We might have an "off" day and have to cut a run short.  At least you're out there doing it!   Remember that building endurance is an on-going process - it's a journey.  You're a runner - God's runner!  Enjoy it! 

It's official - I'm a blogger!

The first post of my new blog!  Friends have been telling me for quite some time that I should start a blog.  I think it's their tactful way of saying, "Can you be quiet for 5 minutes during our run please?!" 

I think that's one of the reasons I love running with a group so much - I love people and I love to talk!  The longer you run with someone, the longer you get to talk to them :)  You're not just out there "running"; you're building friendships.  And who better to build friendships with than others right out there with you, running on snow covered icy roads, enduring the wind, and trying to drink our water before it freezes!   

This morning I ran with 2 friends Sherri and Sue, at least for part of my run.  Their schedule called for a 9 mile run; my schedule called for a 16 miler!  I should mention that it's not typical of us to just go out and run either of these distances!  We're all training for the first Kalamazoo Marathon - they're doing the half and I'm doing the full.  Sixteen miles is the longest distance I've run since my 2nd marathon in October of 2009!  

I normally do my Saturday morning long run with an awesome group of fellow members of Kalamazoo Area Runners.  But last night, I had a feeling that I should run closer to home and put some of the 16 miles in by myself.  And I'm so glad I did!

So, I set out at 7:30 this morning, hydration bottles around my waist, ipod charged and ready to go, Gu in one coat pocket, 2 sticks of gum in the other. The temperature was 27 degrees with a strong wind out of the West.  Although this is a heatwave compared to what the temps have been in Michigan, it's still cold!

I used the first mile to motivate myself with reasoning:  "You only have to do 2 miles on your own, then 9 with Sherri and Sue, so that only leaves 5 miles to do on your own at the end.  Piece of cake!"  I have learned that running is as much of a mental process as it is a physical process.  Even the most seasoned runner has to take some time to wrap their brain around 16 miles.  Well, at least I do!

Then, just before the 2nd mile, You Found Me by The Fray started playing on my ipod.  I've heard this song so many times, but today it hit a cord.  It reminded me that it doesn't matter what you're doing - running 16 miles, losing a job, struggling with a parenting situation, mourning a loss, whatever your circumstances are - God is there.  He is ready to find you, right where you're at!  

It's not just when we're going through what we might consider to be the "big stuff"!  God wants to be there for everything - you can be buying a pair of running shoes or a house; He wants to be there!  

He certainly was there with me this morning!  By mile 12, my body was saying, "Stop, Crazy Woman!" But my spirit was saying, "I love running with God!"  I definitely wasn't running by myself :)  

So thank you God, Sherri, and Sue - couldn't have done it without you!