How to Rock 2018

How to Rock 2018

I just came back from a three year exercise/diet  hiatus.  I won’t bore you with the details as to why, but I’m older and heavier which makes it harder to get back into an exercise routine.  I started running because I wanted to run a half marathon before I turned 50.  Since then I’ve finished six half’s and one full marathon.  My last race was in the fall of 2013.

So this is going to be my comeback.

Scenic Road In A Forest

I’ve signed on to Noom to help with a diet to lose the weight and get an exercise plan.  Also pulling up some good recipes and plans from past.

Maybe a little too ambitious but I’m signing up for the Shape Half Marathon in New York’s Central Park on April 14.    #WomenRunTheWorld #BigMotivation

So here’s my plan:

Stay Hydrated…

  • 64 ounces of water each day.

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Diet:

  • 1200 calorie diet – low sugar, salt and fat from all food groups.
  • Enlisted help of Noom.
  • Follow 6 small meals each day.
  • Cook everything on  weekend and prepare lunches for the week.

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Exercise:

  • Start off with 3 mile walks and some core strengthening exercises.
  • Build up to light jogs.
  • Increase strength training and intensity over time.
  • Warm up and cool down.
  • Stretching

woman walking towards unknown places

Psychology:

  • Create a video in my  mind of what it will be like to be fit again.
  • Get great music on tap to listen to during such.

There’s more to the plan but this is just to get me started.

 

Marathon Training is Always an Adventure

Yesterday was my long run (13 miles).  It was going to be an out (6.5 miles) and back run on a flat trail that has a lot of shade (which was important because at 6:30 am already it was 81 degrees with heavy humidity).   At my pace, it should have been a 2.75 hour run.  photo_1 (2)I had a full bottle of water, 1 Gu pack and 2 packs of salt.  I took the Gu pack at mile 5 and salt at mile 7.

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On mile 8 (1.5 miles after I turned around), I  noticed my car key was missing.  It had fallen out somewhere along the way.  I walked back to the turn around point (1.5 miles) looking along the edges of trail and then turned around and walked another 3.5 miles on other side of trail following the path I ran on – moving weeds with a stick along the way.   I called Jim who drove out to the parking lot with the spare key ready to wait there if I didn’t find it back.  Through out this time I talked to a lot of cyclists too who were more than willing to help look for it.  Many took down my cell phone number.  I also asked St. Anthony, patron saint of lost items to help.  Finally someone called me after 1.5 hours of looking and said they found it.  How awesome is that???  So I recovered my key after walking/looking for it –  5 of the 13 miles.  I let Jim know so he didn’t need to stay.

Now I faced a different problem…Because I walked those 5 miles (3 of which were due to doubling back – at a slower pace looking in weeds for my key), I increased the time I was on the trail  while the temperature continued to rise and now had another 3 miles to cover in the 90 degree heat with no more water – I ran out 2 or 3 miles back.  It was a stretch to get to the 13 and after running 8 of it was very hot and tired.

If this were along a city street I could stop at a gas station or call home and have someone bring me a bottle.  However, on the trail anyone that brings it to you has to walk or bike up to your location. It would have been too far for Jim to trek out 3 miles in that heat. There are a couple of places where the road intersects with the trail but I was so confused I didn’t know where those were from my location or how to tell someone to get to them.

My only recourse was to stop the cyclists who were the only people on the trail at this point and ask for water.  They reciprocated and filled my bottle as much as they could.  I drank it all.  I could tell already that I was getting over-heated.  Thank goodness I accepted Paige’s offer at mile 6 to give me some of her Gatorade.  She stopped by to check on me while riding her bike, as her parents were finishing their run.  I really don’t like to drink that when I run because it bothers my stomach.  However she added it to the water I had so it wasn’t as strong.  Probably helped keep my electrolytes in check.  That water was gone though maybe by mile 10 or 11.

Back at Trail Head

Back at Trail Head

When I reached my car, I pulled out the fresh bottle of water and fruit I packed that were still really cold.  I was a bit nauseous and had a pretty good headache.  I am so glad I used this Vitae thermos instead of the bottle I usually take.  That thermos kept it so cold  there was still ice in it.  So after finishing one I refilled it at the fountain and the ice chilled that water as well.  I drank 2 full bottles had an apple and banana too.  photo_2 (2)I removed my shoes and socks to help me cool down and sat there in the shade talking to people.  My feet/toes were pretty sore.  photo (5)

 

Everyone who showed up after being on the trail had heard of my missing key.  They all were asking if I found it and if I needed anything.

In the end, I did get a little over-heated and am staying inside today.

I learned afterwards that someone else who ran 8 miles on the trail yesterday required an ambulance due to dehydration.

If you ever think you are in trouble during a run, don’t  be afraid to ask for help.  It was someone else that found my key and water from the cyclists that helped me finish without incident. 

Below is the Map My Run stats.  I turned my app off 1 mile before finishing to save my phone battery which was about to die.  Click here to go to that link for info.

Map My Run

Map My Run

Here is a link to Google Map of how the day unfolded from start to finish.

map of long run

 

 

 

Training for the Marathon…Digging In

Today got up at usual time…

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Then did my thing with breakfast/news/prep for day, and ran out the door to do my 4 miles.   Mike Egan’s wife Donna, is having some serious health issues so offered the run up for her.  It was the best 4 mile run I had since October 2013.  Took pic afterwards…anne

Here’s Map My Run link of morning run…

http://www.mapmyrun.com/routes/view/420819682run

Training for a marathon, especially early training takes a lot of heart because it’s so far from the goal – delayed gratification.  I take it a day at a time.

When it comes to a marathon, there is no game playing, no pretending – the clock never lies.  Even though clock makes me angry sometimes (when I think I finished sooner…), I think that is essentially one of the biggest things I like about about the marathon – there are no short cuts, no manipulation, no game playing…This is it – the real thing!  It’s you against the clock.  If you do a good job it pays off.  If you don’t…it doesn’t.

Wouldn’t it be great if all everythingthing worked that way.  Let’s live as if it did.

Here’s your daily dose of inspiration.  Click on link: https://www.youtube.com/watch?v=8bz8ip2ptJQ.

 

Running Out of Breath

photo (11)I went to the doctor this morning to get a couple of things checked.  I have struggled with my breathing/lung capacity with running and getting started this time has been harder.  Have tried breathing exercises too.  She gave me a new albuterol inhaler and told me to use a second  inhaler, a steroid, every day for a month to see if it helps. Bruce Lee once said that lung capacity was the key to a great  athlete. mkij I smoked for 16 years and quit 24 years ago.  I’m now 52.  Also, have had sibling with Asthma.  Hope this is something I can overcome.  Will blog about how it goes…

The Next Marathon

The Next Marathon

In 2 weeks training begins (18 weeks) for my next marathon.  The race is the Air Force Marathon in Dayton, Ohio (Sept 20).  It’s a long journey to the starting line.  Forces me to overcome self-doubt, anxiety, physical pain/fatigue and reinforces self-discipline to dig deep and strive forward.  Waiting for all that to kick in…

I’m not as anxious as I was at this point 2 years ago – but that’s because reality hasn’t sunk in yet.  Am I really going to do this again???!!!

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So fortunate though to be running with great friends – my team – the National LIFE Runners.  We are raising money for Vitae Foundation. Running for a great cause makes all the difference and helping pregnant women in need find real help and support so they choose life is the best cause.

Life Runners Prayer

As I look to my training, I think about my diet, hydration, running, cross training and how my training schedule has to integrate into my daily life as a priority.  Here are the stats from training for my last full marathon in 2012.

  • My Longest Run (3 weeks before race): 20 miles
  • Money raise for charity: $3,345
  • Most Miles Logged in One Week42
  • Fastest Pace I Ran While Training: 8 minute mile
  • Hottest day of training run: 102 degrees
  • Cross Training: Cycling sometimes to and from my office
  • Average Pace During Training: 13 minute mile
  • Race Day Breakfast: Protein Bar, Banana, Coffee, Water, Vitamins
  • Total Miles Logged  Since April Pre and Official Training: 526
  • Illnesses During Training: 2 colds, 2 UTI’s, exercise induced bronchial spasm
  • Injuries: 0
  • St. Louis Rock and Roll Finishers: 1,900 Full and 9,500 Half Marathoners.
  • Women’s Division Marathon Finishers that were 50+: 79
  • Number of Estimated Steps to Finish Marathon: 42,000
  • Race Recovery: Best yet.  Very little swelling.  Sore/stiff – toes took a beating. 
  • Marathon Fun Fact: Running…foot impact on ground is 4 x your body weight.
  • Favorite Mantra/Scripture: Anything is possible through Christ Who Strengthen’s Me

One thing that stood out  in my mind and forced me out the door for training runs 2 years ago was the voice in my head saying, “If you don’t train…you could die.”  Sounds pretty extreme or alarmist, but it’s true.  If my body isn’t conditioned for the full 26.2 miles it could end badly.  So, that, if all else failed, pushed me out the door some mornings when I wasn’t into or didn’t feel like running.

Race 12

I look forward to the challenge and this time hope to finish with a better time.  I remember doing great until the marathon cut off from the half at the St. Louis race in 2012.  Then the miles became very lonely when the crowd I was running with all headed to the half finish line.  I reached mile 17  and was hurting.  The temperature began to rise too and some good hills were ahead – with plenty behind me too.  I pushed through but had to walk about 3 miles.  Once you start walking it’s so hard to start running again because you’re now feeling more of the pain and soreness.  As I fought back to a slow run I would then have to walk a little too.  My legs were like moving telephone poles.  I teared up as I saw my teammates that had finished knowing I was getting closer to the finish.  Then I saw my family that waited the 6 hours for me.  I had beat back the urge to breakdown which was hard.
A white fence lined the running lane the last quarter of a mile to the finish line.  It has a turn or two also.  I was praying so hard to fight through the pain in my legs it didn’t immediately register that this was it –  just trying to make it to the finish.

Then making the last turn and seeing it – was a glorious sight.  So grateful to God for moving me across that finish line.  I achieved something that I once thought impossible.

Race 101

Two years earlier I began my running journey training for a half marathon (2010).  I was a non-runner/ex-smoker reaching for something I didn’t know much about.  So I researched it.  Read a lot from online sources and books.  Then through trial and error, made it across that finish line in very cold rainy April NYC weather – just under the cutoff too.  I was so thankful to finish.

The following day, visited the NYRR club to pick up clothes bag that was left.  It was while I was there that I met a member on his way out. He heard me say something about running in the More/fitness Half Marathon the day before.  Up to that point I figured finishing behind the pack and just under the cut off was not going to impress too many outside of myself and maybe family.  He stopped in his tracks, turned around and said, You were in that race yesterday in Central Park?”  I told him I was but that I was one of the last ones to finish.  downloadHe said, “That was one brutal race.  Our club director, an Olympic runner, was treated for hypothermia along with several other runners.”  He said that there were many that didn’t finish because of the rainy cold weather – some very seasoned runners too.  I was so surprised.  He made me feel so much better.

Later, I pulled together all of my lists and information from my research then crafted it into an article and published it on HubPages in 2011.

It has since become a Hub Pages “Featured Article” and is the first one up (out of 30) under “Marathon” on their list.  Each day about 130 people read it.  To date has had  30,000 views, shared by many and still going strong.  I experimented with ads and over last 15 months it’s earned me $100 to date.  The first $50 took about a year.  The second $50 just 4 months.   Cool stuff. Maybe one day it will support me so I can live my life on a sea-shore writing that novel or something.  🙂   Yeah, I’d have to live to be 105 and don’t start writing till then.

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Follow my training and let me know how your running is going.  What races are you registered for?  Is anyone else running in the Air Force Marathon?

Have a great day and let this video inspire you to the finish.

 

 

Off and Running!

Became reacquainted with my gym.  So glad to be working out again. Many of my LIFE Runner teammates continue running in the extreme cold of winter.  It hurts my sinuses and running indoors is not a favorite of mine, so I always end up taking those months off.  Even though I’m starting out indoors, I will be outside again very soon. The gym is 2 miles from my house so my plan is to run there and do my weight training then run home.

So I’m off and running!

To aid in my training, I’m cutting out my favorite vice – wine.  Tough, but I don’t think it is doing my blood sugar and hydration level, any favors.

(As I was looking through Google photos for reuse, came upon this jewel.  Go  tho the website noted as photo credit and see some other beauties. )

Powering up is always a good thing.  It helps me to focus and I also feel better too.

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There are some big races coming up too.  Click on the images below to get more info on them.

The LIFE Runners A-Cross America Relay – starts at the Brooklyn Bridge and Golden Gate Bridge on March 5 and finishes April 13 with both Arms of the Relay meeting in Sioux Falls, SD.  It comes through Central, MO April 1 – 4.  map Then there’s some 5K’s and maybe a half in May. Picture12 The biggest race for me is September 20 – The Air Force Marathon.  I can’t believe I’m signed up for the full, but I did.   So will begin official training for it in May but am starting out now to work towards the other races that are this spring.

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Below is one of my last training runs before my 2012 marathon.  I did one more a week later for 20 miles – 2 weeks before race.

What are your running plans this year?  How much training do you usually do for your races?

19 Mile Run 2012

19 Mile Run 2012

Powering Up with the Olympics

UntitleddgfsfgI’ve taken about 3 months off…from running.  While off though I signed up for a marathon in September.winterolympics2014sochi-lrg

What a great time though to power up.  The Olympics are a great motivator to dig in and get going again.

I am switching up my diet/exercise a bit this time around to be at my best – adding in some serious calisthenics, weight training and 45 minutes of running.  I’d like to lose about 20 pounds by May and get back into better shape.  I am using My Fitness Pal along with a beginners weight training program.  Once I get closer to May, will kick in gear with Hal Higdon’s marathon training.  Till then will just run for 45 minutes.

fit-keep-runningSomething that always holds me back, is my limited lung capacity.  I’m really going to work on that too.   Here’s how:

  1. Warm-up 5-10 minutes of easy running.
  2. Run hard for 30 seconds 5 times, each separated by 60 seconds of recovery.
  3. Then do three –  five minutes hard running intervals with five minutes  of easy running between each.

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From what I read, it  just takes a few weeks of this activity, performed twice a week.

There will be other races and such before September too.

So what is your game plan for 2014?