I'm BACK!

WHOA! It's been way too long since I blogged. But, my life has been a little hectic for the past several weeks. I've literally been RunDown ~physically and mentally. I took some rest days, ran my long run of 9.75 miles (I claimed 10 miles) on September 11th. Ran again on the following Monday and took another six days off. During those rest days, I started to get very discouraged. I did get my doctor to sign off on physical therapy and the first therapist I saw was a bit arrogant and not a very good listener. He told me my ankles have too much mobility and I'm probably not made for distance running. Perhaps I should just shoot for 10Ks. Then he told me, that I'm too slow. For my fitness level, I really should be running about 8-9 min/miles. OK, needless to say I left that office with no intention of returning, but he did get into my head a little bit. I did find another PT who's started working with me on some strengthening and stretching and some wave and laser treatments. My response has been pretty good. The pain in my shins are gone, but I still have some soreness in my lower ankle area after my runs. So, I'm going to work hard in PT and continue stretching and icing and on Nov 13 I will be completing my first half-marathon.

Ok, so let's fast forward a few weeks and let me give you the real news, the best news. I AM A RuNNER GiRL! OK! I'm in the double-digits. Yes, yes, YES. On, September 25, I ran 11.5 miles, and it felt great. It's cool to say yeah, I ran 11.5 miles on Saturday (Hee-Heee). I'm really proud of myself and my accomplishment right now.

Like I said earlier, there has been so much going on lately. I've been in a funk. I've been so tired lately and my legs always seem to bother me. It's been getting me down about this upcoming race. Two Sundays ago, I caught a sermon on the radio, and the minister talked about the need to renew your mind. He gave some points about controlling your thoughts and how negative things can creep in and discourage you, and that we have the power to control what we think about. Renewing your mind takes effort. It's work to fight off negativity and discouragement. I literally have to stop and say not my will, but Your will. God, what am I being led to do or what are you speaking to me right now? And, when I remove the clutter, he does speak to me. I only hear him when I choose to listen.

Romans 12:2 And do not be conformed to this world, but be transformed by the renewing of your mind, so that you may prove what the will of God is, that which is good and acceptable and perfect.

Renewing my mind is a constant act of will on my part. Running 10 miles is easy, compared to controlling my thoughts and trusting God's got my back. But just as He would have it, when I'm frustrated or things are getting the best of me, He shows up. Just today I had two reminders of why I should maintain a thankful heart. His grace is sufficient. I believe that.

Grateful Journal

I'm grateful for the lessons in life - big or small.

I'm grateful for my mother.

I'm grateful for my mother-in-law.

I'm grateful for my health.

I'm grateful for a renewed mind.

I'm grateful for clean sheets on my bed.

I'm grateful for a good night's rest after a little talk with Jesus ~ he always makes it all right.

Today, I challenge you to renew your mind. Let go of the little things that in the end don't matter. Cherish the time you have with those you love. Forgive those who hurt you or disappointed you in any way. Life is too short and too full of things you can't change. You can't make up for time you lost being selfish. Purpose your heart to love and respect people. God created us to love each other. It doesn't matter what someone else does or doesn't do, but it matters what you do and how you respond. Respond in love ~ it makes all the difference.

Stay tuned for my update on my 4-mile easy run in torrential rains!!!! I'm a RUNNER for sure........

R.E.S.T.

OK, so I had to follow my own advice, listen to my body, and take a REST break. and right now everything below the knees are straight tripping. Six days and no running and I'm tripping. I didn't even get to do my first track workout on Saturday (tear, tear, long sob). Week 3 was indeed a beast and the hill workouts just stressed my already tight gastrocnemius, soleus, and plantar fascia ~ in other words, the big calf muscle, the deep one underneath the big calf muscle and the bottoms of my feet. Hills are stressful because the require muscular strength and you have to change your running gait just a bit to overcome the incline. You can not run anywhere in this city without three or more hills. And guess what? I picked the hilliest, first half marathon I could find. YAY! ME! This race prides itself on the hills and the big one at the 12-13 mile finish which I did run(without stopping) prior to everything locking up on me. But, this is just a little set back. I just have to change up my strategy a little.

I had one of my bi-weekly appointments with my chiropractor today for some soft tissue work and I'm awaiting a call back from my orthopedist so I can go back to physical therapy. YEP! I love my great insurance. Without it, where would I be (probably a couch potato or on the elliptical reading a book)? And, because I have this great exercise science background, I know what to request in my treatment course. So, doctor's nurse please call back first thing in the morning. I know it was a holiday Monday and all, but I need to get moving on my PT eval and treatment plan. I can't stop running.... I told you guys earlier that runners are crazy and this is more than a sign that I'm a real runner even if I haven't hit my double digits yet.

I'm about to heat and stretch before bed and I'm actually going to run in my compression sleeves tomorrow morning. No speedwork or hills, hopefully just a good run and a very good long run on Saturday ~ no less than 8 miles.

Grateful Journal

I am grateful for graham crackers with cream cheese and strawberry preserves.

I am grateful to see my mom turn 61 and still no wrinkles.

I am grateful for family.

I am grateful that I don't need to be right all of the time.

I am grateful that I can still see the good.

I am grateful I'm learning how not to sweat the small stuff ~ it just doesn't matter.

I am grateful for my running group.

I am grateful for prayer.

Today's inspiration comes from a blog I read over the weekend and I fell in love with the acronym P.U.S.H. (Pray Until Something Happens). Jesus said in Luke 18:27 "What is impossible with men is possible with God." I'm praying ya'll. I'm praying for healing, health and strength, my family, financial blessings, and my friends and the desires of their hearts. And where two or three are touching and agreeing, God will show up in the midst. Let's pray ya'll! And, I'm going to run on too. Lacing up the Brooks, it's going to be a good run!

I Ran 8 Miles on Saturday!

I made it to the 8 mile mark ~ only 5.1 more to go right! RIGHT! I’m excited and I can’t believe that from September 2009 through August 28, 2010 I went from running 1/8 of a mile to running 8 miles! Who would have guessed it? Certainly not me. When I started in September, all I wanted to do was run a 5-K and now I’m going to run a half-marathon. I’m stoked right now and I’m really looking forward to my (first) 10-mile run. Running 10 miles will make me feel like I’ve really crossed over into being a runner. It’s something about saying, “yeah, I did 10 miles on my long run this morning.” I can’t wait! Runners are crazy you know. We eat, breathe and live for running. I have practically changed my whole life for running. It’s no longer about what I want to do or what I feel like doing. It’s about what I need to do because I have to run in the morning or I ran today. I go to sleep with thoughts of my next good run.

Only for the Love of Running Will I:

• Wake up at 5:30 a.m. and actually get up at 5:45 a.m.
• Get my hair done the night before and then go run 8 miles.
• Run even though my legs are sore.
• Run with my legs in Hot Pink KT Tape (athletic tape).
• Sit in an ice bath for 10 minutes.
• Iron up all my clothes for the work week.
• Give up my lazy Saturday mornings.
• Run through the streets and love it.

Running started out as something to do, just a goal of mine, but it's become much more than that. I'm having a love affair with running. I'm spending time, nurturing and really learning about the sport. I've moved past like to love and from being in love to loving unconditionally. See, unconditional love means I accept the good and bad runs, the aches and pains, the changing weather conditions, the up hills, the downhills, the good and the not so good days. I love running so much that I let it interfere with my hair and I don't even get upset. Unconditional love sets no boundaries~ it just is. Love is more than just saying those words. Love is an act of will~ a sacrifice of unselfishness. Sure, I would love to sleep late in the mornings and not be drop dead sleepy by 8 p.m. but I've made a commitment and a sacrifice for the thing I love ~ running.

Gratitude Journal I am grateful for internet service. I am grateful for cute shoes. I am grateful for a good shampoo and blow out. I am grateful for a good flat iron. I am grateful for re-runs of the Golden Girls. I am grateful for God's unconditional love.

I woke up this morning and the following scripture came to my mind. Meditate and let it be a blessing to you today.

"Now faith is the substance of things hoped for, the evidence of things not seen. "Hebrews 11: 1

The Power of Gratitude

I started the gratitude journal because I liked it on another blog and thought it was a really neat idea. Today, I received my daily email from Sparkpeople.com and the topic was the Power of Gratitude and instantly I thought about what I'm thankful for today, and it confirmed for me the reason I decided to start ending my blogs with a gratitude journal. Gratitude means a feeling of thanks or appreciation. Being grateful means you can appreciate life for what it is and what you have~ not the things that aren't going right or you don't have in your life at the moment. Finding gratitude in the everyday things means I can find joy in everything ~ I can praise and thank God through all of my circumstances. Gratefulness, gratefulness is flowing from my heart (it's a verse from a song I used to sing on the church choir). Being thankful and expressing gratitude is another way I choose to honor God.

"give thanks in all circumstances, for this is God's will for you in Christ Jesus"

1 Thessalonians 5:18

Here are some ways to start practicing gratitude to improve your well-being:

1. Keep a gratitude journal. At the end of each day, write down 3-5 things from the day you feel grateful for. Simplicity is key. Your baby’s smile, a perfect sunset, the train arriving on time, or your best friend’s laughter. Relish the feeling you get when remembering and writing it down.
2. Express your gratitude. Take the time to share your feelings. Not the simple, polite thank you, but the heartfelt emotions. Tell your friend how her support and sense of humor helps you get through tough times, and how much it means to you. Don’t take your loved ones for granted. Let them know how much you love them and why.
3. Look for what is right about a situation, not what’s wrong. Sure you’re frustrated by the bus being late, but thankfully you have an understanding boss. Service at the restaurant is poor, but you are lucky to afford an evening out surrounded by good friends.
4. Practice gratitude with your family and friends. Although you may not say grace before a meal, encourage each family member to report one thing that happened that day that they feel grateful for. When you hear a friend moaning and complaining, challenge him or her to find the hidden opportunity or silver lining to the situation.

Excerpt take from article :4 Ways to Develop an Attitude of Gratitude -- By Ellen G. Goldman, Health and Wellness Coach http://www.sparkpeople.com/resource/wellness_articles.asp?id=1541

Gratiitude Journal

I am grateful for a fresh perspective.

I am grateful for my new salad spinner.

I am grateful for being able to see the forest despite the trees.

I am grateful that weeping only endures for a night and joy comes in the morning.

I am grateful for my talks with Ms. D.

I am grateful for my experiences.

I am grateful for new life.

I am grateful for cheesecake and coffee ice cream.

I am just grateful I can be grateful.

Psalm 100 - a psalm for giving thanks.

Week 2 Tempo, Hills and Long Run

Week 2 was hard~physically and mentally. My legs were really taking a beating by Thursday and I was just tired. I was tired but I felt good if that makes any sense. I finished my second Saturday long run with my new running group and ice bath number 2 and I feel good. There is something to be said about running. I still hate, dread, despise getting up at 5:30-5:45 am but once I get started I'm good. Saturday was one of those days that I really enjoyed my run ~ it was fun. It felt good pounding the pavement, running ALL around town and tackling a few Mt.Everest type hills. There's nothing like a good run (and a cute purse and maybe some cute shoes and oh yeah getting your hair done too) to make a girl feel good.

Last week we did a tempo interval run, hill repeats, and a long hill run and you better believe my legs took a beating. But, my body and my endurance will be better because of it. Tempo runs push you out of your comfort zone. Hills make you work hard and push to get up. Together, they develop a mental toughness that is necessary to go the distance.There's a lot to be said about mental toughness. Sometimes it's hard to stay focused when your mind starts to wonder or you're just plain tired. But, I can't give up. Even when I'm miserable, I have to keep going.

Now for Week 3 of training - lot of miles on recovering legs. My legs feel little tight and banged up, so I'll be foam rolling, stretching and icing. I picked up some BioFreeze today so I'm going to try that to. My physical therapist used it during my treatments. So, we'll see....

Longest run yet is schedule for Saturday ~ 8 miles. And, my training plan has the nerve to say Long Tempo Run. That means warm -up for 2 miles, 20 minutes tempo, then cruise and cool down for the next 4 miles. Please pray for me folks.

Grateful Journal

I am grateful for a clean bathroom.

I am grateful for a good run.

I am grateful for an ice bath.

I am grateful for grapes.

I am grateful for my ability to love.

I am grateful for air conditioning.

I am grateful for the ability to pay my bills.

I am grateful for the new blog I found on Sunday.

I am grateful that I can still see the good thru all of the bad.

I am grateful that I can be grateful.

I'm praying this scripture this week: “Create in me a clean heart, O God. Renew a right spirit within me.” Psalm 51:10 NLT

My First ICE Bath and Week 1 Training Recap

OK! I did it. I took my first ice bath last week and I liked it. NO, I’m not crazy but it really was not that bad. I got a tip from a Facebook friend that I should start by filling the tub with lukewarm water, get in, then slowly add the ice cubes. Of course, it was a shocker when I first put the ice cubes in and the first minute seemed like an hour, but after I got use to the water. I chilled out and read my book and soaked for 10 minutes. I don’t think it was as cold as it should have been because after about five minutes the water really started to loose the “chill”. I think I should have used colder water. All in all it was a refreshingly cool bath.

Why would I sit in a tub full of ice and water?

The ice bath is thought to:

· Constrict blood vessels and flush waste products, like lactic acid, out of the affected tissues

· Decrease metabolic activity and slow down physiological processes

· Reduce swelling and tissue breakdown

Did it really work? I believe so. The next day, I was not sore, and I’m starting to notice more flexibility in my hamstrings and calves as opposed to the tightness I’ve had.

Will I do it again? You bet, I can’t wait to take the plunge again this week.

By the way, I’m a little behind on my blogging, so a quick recap for the week:

1) First official week of Half Marathon Training started this week. I skipped my Monday run and opted for some cross training instead.

2) My first Saturday group run was a challenging experience, but it’s good to push myself beyond the flat trails of the park. I literally ate, iced and passed out Saturday afternoon.

3) Zensah compression socks feel so go and they work…… I swear I’ve been wearing them for a week now and my calf soresness is 75% reduced and I don’t get the tight feeling as much during my runs.

4) Realized the monstrous number of calories I need to consume just to keep up with my energy needs and not waste away. I can not afford to lose anymore weight. Missing the 3lbs of my Black Girl Booty L.

5) My hair is just blah L ……salon, workout 2x, ponytail. I feel like the girl in the Dr. Miracle's commercial, “Ooh, Girl”.

My Gratitude Journal

I’m thankful for Sunday worship services.

I am thankful for a fresh relaxer and bone straight edges.

I’m thankful for the valley experiences.

I’m thankful for my braces 20 years ago.

I’m thankful I can smile.

I’m thankful I can count it all joy.

I’m thankful for Krispy Kreme doughnuts.

Training 13.1 and Gratitude

It's official! I signed up for the 13-week training group for my half marathon. I'm excited and ready to run (I think). The biggest benefit of joining the training group is running with other runners, water stops and training tips. I've been preparing for my training all summer, so August 8th kicks off the training week. I have my training tools and I'm ready!

Training Tools:

(Semi-New) Brooks Running Shoes a

Garmin Forerunner (Never leave Home without it) a

Zensah Compression Socks a

Massage Stick a

Daily Motivation a

A fellow blogger ends every blog with a gratitude journal and I think that's an awesome concept. I think Oprah started something similar years ago. So, today is the start of my of my gratitude journal.

Gratitude Journal

I am grateful for my mom and her giving spirit.

I am grateful for the support from my sister circle.

I am grateful for my health and peace of mine.

I am grateful for the opportunity to get a 15-minute massage at work!

I am grateful for having a reason to smile.

I am grateful for my ability to hope and trust.

I challenge you to start a gratitude journal to reconnect and think about the things that matter in your life. It doesn't have to be long but just 2-3 things that you can say Thank You, Lord.