Counting Blessings

Count your blessings name them one by one......

I was going to post something completely different this week, and I actually wrote what I was going to post about 2 weeks ago, but just did not feel it was time to post it yet. Not certain why…but am certain that it is a God thing :0)

We all experience set backs or have things take place in our lives that we just don’t understand. We also are all human and have human responses, so questioning and anger are natural and acceptable responses. It is what you do with that anger and questioning that really matters! Do you go in a shell and hide, do you over eat, do you stop working out altogether, or do you do what you can to help yourself out? I encourage you to do what I do when I need a lift out of the mire, when I am in a bad place…..I count my blessing!!! Blessing counting allows me to think about positive things, giving me less time to focus on the negative things that might be happening!!

Blessing number one:  That my entire family is so supportive of my fitness journey. It is not just their support that I am blessed with, but their understanding, that for me…it is not about being skinny. My journey is about being comfortable with who I am (in my skin) and becoming healthy and fit. If that means that I lose pounds in the process, then so be it!! But it is not the sole reason for my journey!

Blessing number two: That my brother cared enough about me to encourage me to start running. And that he continues to check up on me and to give me great tips on how to improve my eating habits and workouts. P.s….. I love to go eat with him because he makes good choices, which pushes me to do the same!! Thanks Brudder!! AND that my sis-in-law has been able to run / train with me...whether she knows it or not, she encourages me to train harder!! Thanks Shell-Shell...you will be back at it before you know it!!!

Blessing number three: That a person from my past encouraged me to “talk” about my journey in a blog ( thanks Robert!!). It not only gives me an avenue to journal my journey, but allows me to share what I have learned with others. And I hope encourages others to start a journey toward leading a healthy and fit life.

Blessing number four: That I have friends that have supported me, encouraged me, and been my cheerleaders during this journey. Some check on me by FB, some by phone and some by running and / or working out with me. I don’t know that any of them realize what this means to me, but I hope they do!!

Blessing number five:  That I have people who I now know are reading about my journey, are encouraged to get fit and are starting their own journey. Some even are working out with me to start off their journey and that is SO exciting for me!! I said (I think in my first blog) that I wanted to “pay it forward” and I meant it. It is a honor that someone actually wants to work out with me…..go figure!!!

Blessing number six: That God allowed us to move back “home” to be closer to my supportive friends and family. Being around family and friends that love and support you is amazing….don’t ever take it for granted! I feel that I am closer to my family than I have been in many years and I love it!! We have truly re-bonded over fitness!!

Thanking God for the blessings He has allowed in my life!!

I challenge everyone that reads this to take time this week to step back and count your blessings… it really does put a different spin on things!!

Non-Runner to Athlete! Making the Decision.... (part 3 of??)

Non-Runner to Athlete!

Making the Decision….

(part 3 of ??)

This article may be a little out of sequence, in appearance, but I have had several requests lately for information about how to start a running / training program to go from running 5k’s to doing half and full marathons. So I decided to compile the information I have sent to others and put it all in my blog…so here it is!!

When you make the decision to go from running shorter distances, to doing longer runs, you must first determine whether you want to do longer runs with a specific time goal (speed running) or if your goal is to just complete the run. My goal was to finish in under 7 hours (the maximum time allowed for the full marathon) and to not be last!!

The reason it is important to determine your purpose / goal, is that if you are looking to finish at a specific speed, your training will be more focused on improving your speed as well as endurance. If you are doing your first long run, just to say you completed it, and are not stuck on a “speed” , then your training will be more focused on endurance, with a little speed training mixed into the weekly routine.

Once you have determined your goal or reason for completing the (either) half or full marathon, it is time to develop your running / training calendar. There are many websites out there that will help you develop a calendar, and I am happy to share the one I developed, just shoot me an email. The key is to make your calendar work for you and your family / lifestyle. If you don’t make it flexible and life friendly, then you will be less likely to stick with the program. The reason I say this is that one day a week will be devoted to your long runs. As your distance gets longer, the time requirement on that day is greater. Most people do their long runs on the weekends because it is their normal day off, but if you work some weekends, you will have to work your long run in on another day during the week. Also, as you start your long runs, you need to allow for a day of “rest” on the next day. This rest day does not mean you have to sleep all day (haha), but does mean that you do not run. You can do a light cross training workout, or a simple walk, but NO running.

This paragraph is mainly for those concerned with their speed, but has advice that could relate to all types of runners. If you are concerned about the speed at which you run, you should include a day of “speed training” or intervals into your calendar. Your short runs will also be done at a faster pace than those who are not as concerned with speed. For example, I did my “short runs” in between 30-45 minutes, but those concerned with speed should complete your short runs at 25-30 minutes or closer to your 5k race pace. REMINDER TO ALL: it is not recommended that you do your long runs at race pace unless you want to increase your potential for injury. Long runs should be used to improve your endurance and not a time to work on your speed. Whether or not you’re a “speedster” (unless you are a very experienced runner) it is important to include some walk time in your long runs. Walking, even at a fast pace, gives your stressed muscles a break and this allows for more endurance, which you really need when you start adding on mileage.

The next most important step is keeping running / training log or journal. It is the journal that will help you to track your progress throughout your training. It is important to jot down things such as, how far you ran, the time you did (even include your split times / time of each mile), and how you felt. You can also include anything that “stood out” about the run (ie., had to stop a lot because it was so hot, ran out of water, felt bad, felt great….etc..). The journal will help you to see improvements you have made, and will show you any trends in “bad days”. Yes, every runner I have met has a least on bad running day every month!! I was able to trend mine as they seemed to be the same time every month, but I could not prove it until I started keeping my journal. I actually use my running calendar as my journal so that I do not have to keep to seperate things and can see how well I was able to stick with the program and see my progress at the same time.

I hope, if you are looking at starting a training program, this helps to get you started! Remember, I am not a professional runner or writer, I am just giving you information I learned along the way that helped me in my journey and I hope it helps you in yours!! Please let me know if you have any questions or would like a copy of my calendar, and OH BY THE WAY…..I JUST SIGNED UP FOR MY NEXT MARATHON!!!! It is the Savannah Rock n Roll in November 2011!!! If you want to do a half or full marathon by the end of this year…this is gonna be a great one!!

Non-Runner to Athlete! (Part 2 of ??)

Body over Mind

As you start any work out program, whether it is walking, running, weightlifting, or aerobics, etc. you must know that there are times when your body will feel great and your mind will defeat you. It is my hope that this article will help you learn ways to listen to your body and work through the games that you mind will try to play with you.

When I started walking, I remember clearly how bad my legs hurt, my lungs burned, my whole body seemed to try to reject the idea that I would actually make it burn calories and build strength. My mind, of course, would join right in and I would hear things like; “why do you even try”, “this hurts too much”, “is it really worth it”, “it really is okay to cut it short today”. The odd thing is, as I began to increase my speed and distance, my body rejected less, but my mind still fought me almost every step of the way!! So, how do you get passed the mind game, you ask? Here are a few tips that I have learned along the way.

First, as difficult as it may be some days…don’t let your mind talk you out of doing some type of exercise. Even if it is going up and down the stairs 10 times or running in the yard with the dog, do something! The more often you don’t let your mind tell you, it’s okay to do nothing today, the more your body craves the activity, and the more this craving will overrule what your mind tries to tell you.

A huge part of the program (as I have said before) is just getting out the door, or turning on the treadmill / elliptical, or whatever is your choice of workout! Now, having said that, getting started does not mean that the workout will be a “walk in the park”, but at least you have made the effort.  After getting out the door (or on the equipment) you still have to stay focused and motivated. I do this in several ways: 1. setting small goals and stay focused on that goal, such as: I am going to run as fast as I can to the next mailbox / tree / sign, then I will walk to the next……, 2. repeating different sayings over and over to myself, for example, during the marathon I frequently quoted Philippians 4:13, and “I’ve got this”, “I have trained for and can do this”, and 3. when it gets down to it and your brain tells me I can’t do any more, I ask myself, “why?”. Can I not do more because I just don’t want to, or is it because of a real physical reason? I never support pushing through real pain that can lead to injury, but I do encourage myself to push through the “I don’t want to do more” because if I don’t push through it, how will I ever make improvements?

I am not saying that every day is easy for me to get out and do something, but it does get easier! You just have to start doing something, then before long, you are looking back over that past year thinking, man a year ago I could barely walk a mile, without feeling like my lungs were on fire and my legs were going to fall off….now I am able to run ___ miles before I feel that way.

Article: Non-Runner to Athlete!

Non-Runner to Athlete!

How does it happen?

(part 1 of ??)

Okay, so I did not do a lot of research before jumping into the world of exercise / running, I just did it. I knew that I wanted to keep the weight off that I had just lost and wanted to break the historic cycle of weight off / weight on. I don’t want this specific blog to be about my journey specifically, but about the things that I learned along the way that hopefully will help others transition more easily than I did into the world of running.

First I have to tell you that most of the articles I have read about running, have been about how it is the cheapest sport to enter and “all you need is a good pair of running shoes”. While that is such a true statement, it is also not all there is to starting a successful running program. The correct part is that you really do need a good pair or running shoes.

Having a good pair of running shoes does NOT mean that you must purchase the most expensive pair of shoes, but that you buy running shoes that are appropriate for your feet. We all have different foot shapes, sizes, arches and strides and it is extremely important to take these things into account when choosing a shoe. From personal experience, I highly recommend going to a running specialty store that will help you choose a shoe based on all of these factors and on how you run. They place you on special equipment that shows the arch shape and pressure points that are specific to how you stand. Then they record you running on a treadmill to assess how your feet land when running. It is after this analysis that they will make certain recommendations for shoes that are best for you. Had I done this early on, I could have prevented a great deal of leg pain and recovery time that happened as a result of buy an shoe that “others” said were great running shoes. A special note, especially for females who are shoe size and fashion conscious, it is not about the look of the shoe, it is about the fit, AND you need to choose a size that is at least one half to one full size larger than what you wear in a regular shoe. Yes, this was a tough one for me!!

Other than shoes, and until you get further into running (running longer distance) the clothing part is really easy! Run in clothing that is comfortable. If you find you like shorts and a t-shirt, then that is what you should wear, comfort is the key when getting started. Also remember that layering is very important if you are running in cold weather.

Now that we have shoes and clothing out of the way, the next most important step is to start moving!! Because you don’t want to start out your program in a negative light, by getting an injury on your first trek out, you should not start out your program by running 5 miles at your fastest pace possible. The key, which I learned much later in my running program is that it is about “time on feet” (comes from my running buddy Donna!!). Learning to run is not about starting out running as far and as fast as you can. That actually is the quickest way to a very bad injury. It is about setting goals and starting out at a pace that works for your body and prevents injury.

When starting your program, it is important to remember that you should start out walking and then add in the running. If it is the first week or two of your program and you are having difficulty just walking, then just keep walking. You can actually make improvements by just increasing the pace at which you walk. Instead of taking 20 minutes to walk a mile, try walking fast enough so that the mile only takes you 18 minutes, and then increase your pace from there. Then when you are ready to add in some running, you start out walking for 3-5 minutes then run for 10-20 seconds. Each week you can decrease the amount of minutes that you walk and increase the time that you run.

Please listen to your body as you run and increase your running time when your body tells you it is ready. You must also remember that your mind will tell you that you can’t, that is why you must listen to your body. I remember when I started walking and tried to run, and a 10 second jog felt like an eternity. My lungs hurt, my legs hurt and I felt like running was going to be impossible. I would have never imagined running for one minute straight!! But if you do it right and listen to your body, you will be running for longer periods of time before you realize it!! Now…I am not saying don’t ever push it, if you don’t push it sometimes you will never progress. What I am saying is there is a fine line between pushing for progress and pushing for injury. Hence the reason you listen to your body!

The next article will be about mind over body (reality). How to train your mind to be your friend instead of your worst running enemy.

**Disclaimer: These articles are written strickly based on my personal experiences with running and are in no means based on any scientific research that I have done :0)

More on Disney

This will be brief..(it is part of my therapy today....)
I just wanted to share a few special moments during the marathon that I did not mention in my original post. These are a few of the things that stood out and made it possible to get through all those miles (although it still seems somewhat like a blur and a dream!!).

There were many who wore banners in memory and / or in honor of loved ones. I think the ones that stood out were parents who were their in memory of or in support of their children who have / had some type of disease. So not only have these people lived with and endured watching their children with various debilitating or life threatening diseases, but they have managed to train for a very grueling 26.2 mile run!! What unconditional and selfless love....

The next person that stuck out, was the man I mentioned with the saying "if you think running 26.2 is tough, you should ask my mom about her chemo treatment!".  What else can I say about that one....made the next few miles look a little different!!

Then there was the gentleman named "Hal"....at least that is what his shirt said. We had passed each other at many points during miles 10 - 26, and thankfully at one point I took my earphones out so that I could enjoy my surroundings. When I did, I heard his story as he told it to another gentleman, and it went like this....I am running for Team Fox, you know the foundation that supports parkinsons research (Michael J. Fox). At this point, the gentlemen were behind me, and as they came around me, I noticed the gentleman had an obvious limp when he ran, and held his arms in an awkward position. It was then I heard him say that he had been diagnosed with Parkinsons and had never run prior to his diagnosis!!

It was also amazing to see all the people there, volunteers, employees, and even people that were visiting the park that were cheering for all of the runners. Our number tags had our first names on them and it was amazing how many strangers called us by name and cheered us through the miles!! What an awesome push that was to get us through to the end.

I think if there was one key thing I learned during this process, it's that in everything you do in life, you must first make up your mind to do it, go through the training or whatever thing it takes to get you prepared, and it is essential that you surround yourself with people who will support you, be positive, and will cheer you on through the process!!

This post is in memory of my baby boy and best buddy, Nicholas Pierce-Ketchum April 22, 1998-January 17, 2011. This is in his favorite place....under the coffee table "hiding" at the farm!!

Disney Marathon 2011

Since you all have endured my journey this far, I figure I best give you the details of the Marathon (some now, and more of the "fluff" later)
To start with, it was a VERY long  26.2 miles (actually it ended up being 26.72 miles per our Garmins)...but who is counting?? Although it was a very long run, I have to say that if you ever want to do a marathon, then Disney is the one you should choose. Not only (almost every mile) are their characters along the way that you can stop and get your picture made with, there are fireworks at the start, and they have the process / organization of putting together a marathon down pat!!
We started out the day on race day at 0230, yes that was 230 in the morning!! We arrived at Epcot at about 0345 where Frank and Michael dropped us off to start our adventure. We  were then "herded" (almost felt more like a death march...haha) to our starting areas where they started the first group of runners at around 0540...yep they were a little behind schedule, but you didn't think about time to much at that point because they had  music, DJ's, and fireworks...although it was a very cool 40ish degrees (and for florida that is COLD). I was in one of the last groups of people to start so our group did not start the run until a little after 0600. Thank God they had plenty of port-a-potties located strategically around the starting area as well as along the course!!
So the run began and I was feeling really good. I was able to keep a pretty good pace and had no pain. BUT apparently I over hydrated the day before and that morning, and that along with a nervous bladder, I had to make a pit stop at miles 3, 6, and 9. After that my bladder seemed to calm down....but unfortunately, my legs didn't. At about mile 8 I hit the "wall", which means everything hurt, and I felt exhausted...like I could not take one more step because someone had placed concrete blocks on my feet!! I have had this happen before and  read about "hitting the wall" from many runners, so I knew it was something I just had to push through. Because when you hit that wall, you have only two choices....quit or push through it, and I was not quitting!! Miles 8, 9, and 10 seemed to last forever, like they were never going to end, but they did. And when I look back at my times, amazingly it was during those miles that I had some of my best run times!!
Miles 11-15 now seem like a blurr, I think because they were not very eventful. I was feeling good again, except for the blister I could feel growing on my right foot. I did have to finally stop at the medical tent and put some tape on my foot to hopefully prevent it from getting any worse, and it seemed to work.
Miles 16-20, I just kept telling myself: "you have run this many miles before and survived, you can certainly do it now", "the last time you ran this many miles it was sleeting and snowing...at least today it is sunny and the temp is great for running", "I can do all things through Christ....", and any other thing that I could think of to push me through!!
Miles 21-25 were a true test of mental and physical endurance. My entire body hurt with each step, but I knew that the end was very near. It was during these miles that I thought about my sister and all she endured with her leg, and the pain she suffered through before she passed away, and how proud she would be...it was near mile 22 or 23 that I noticed a gentleman who had this on the back of his t-shirt: "if you think running 26.2 miles is tough, you should ask my mom about her chemo treatments"...that hit home, because my own mom had to endure chemo therapy and radiation.....so at this point I heard my mom say what she has told me many times before...to put on my big girl panties and pushed on!! So I did....
Mile 26 was all about rounding the corner and seeing the finish line and my husband!!! I had run / jogged the majority of every singe mile so far and I was not going to end it walking....so here is a snip it of how I ended...I am in the orange shirt and white hat.... **special thanks to the Jamieson's for the video!!

Roller Coaster!

This will be a short blog....as the big day approaches, I am very surprised (not certain why) at the flood of emotions that have taken over my mind!!! (I really am no fan of roller coaster rides...neither real or figurative). One moment I am nervous, one I am questioning whether or not I have prepared enough, one moment I am down, then I am up....In everything I have read, I know this is "normal" but am certain now that no article can prepare you for the roller coaster of emotions that take place the week before a "big" race!!! I "know" that I have prepared as much as I can and I "know" that I can do this....but this crazy brain of mine just won't stop! haha....guess I will go do some packing and hopefully take my mind off all the other stuff...cause my dad always says, "your brain can only focus on one thing at a time"!! Gonna put his theory to the test!! Keep your prayers coming for all of us running on Sunday!! Next blog post will be "post" marathon!!