CLARITY

By looking at the most recent postings you will see that the running hasn't been that great lately. Well, it could be great, if only the consistency were there. I have struggled the past few months with hitting the road regularly. I could contribute my lack of motivation to many things. The selling of a home; moving to a rental packed with someone else's things; vacationing in the midwest, where carbs run high, and physical fitness tends to run low; the rain; the heat; these allergies that have fuzzied my head (I've never had allergies before!); my schedule changing in everything from Bible Study to my social time; stress about my new house that is still a dirt pile; the fact that my sister's birthday is in two days and I have yet to decide on a gift....there are SO many things to blame for my lethargic attitude towards my running shoes. None of these things, however, are adequate reasons to not run. So, today, I put it on my list. Along with the laundry and lunch with Rosalie, I jotted down running on my "to do" list. And I did it. And all of those reasons listed above are still true in my life. And here is another things that is true in my life. As far as it depends on me, I will not stop running.

Race Day on Vacay

On June 6th I ran a 10K (6.4 miles) race in Troy, Ohio. I decided that signing up for a race ewhile on vacation would be a good way to (somewhat) focus and active while away from home.

This was the first race that I started alone. During the Shamrock Run and The Race for the Roses, Ava and I started together and ran the first few miles. I was a bit lonely as I ran through the start line. A few minutes after I started I felt someone bump me and turned to see Eric jogging beside me. He ran with me for the first 3/4 mile -- in regular clothes, on a humid day! What a great hubby I have!

Her I am making a dash for the finish line. My time was 58:31. I made my goal of finishing in under an hour!

Family friends Leslie Boggs and her brother-in-law, Keith braved the local flash flood warnings to come and cheer me on. Leslie is definately one you would want cheering for you at the finish line -- she wins for most spirited spectator. Thanks guys!

Resume Post!

Dear Blog readers,
I have returned from a two month blogging hiatus. As you already know Ava made an appearance in late May. I am hopeful that we can both continue keeping our dedicated readers up-to-date on all of our running and fitness adventures.

Stay tuned....

Sally
~Running Sister

HELLOOOOOO BLOG!

Hello! Remember me?!?


As the story goes, I was forced into a running hiatus after the April 11th event. Over the last 6 weeks I took the time to feel sorry for myself and heal. But I missed running, I missed yoga, I missed sharing athleticism with my sis. I have gotten the green light from my Physical Therapist to "start slowly" and so, I'm back in the game!

I think the best way to get back into it is to just get back into it. Today I laced up my running shoes, and felt excited like a puppy that hears the car door open. ~ I rode the stationary bike for 20 minutes to warm up, stretched as if my life depended on it, then started out walking at a fast pace. At the 1/2 mile mark I picked up speed (if running 10:45 minute miles could be defined as "Picking up speed".) and off I went. My goal was to run one mile comfortably.

I could feel my hamstring, but it didn't hurt, it just felt over worked. You know that feeling you get the day after a tough work out. I clipped along feeling pretty good. When my mile was up I felt sad, because I wanted to go further and felt like I could. But I stopped hoping that stopping at a mile will help me run 1.5 next time.

Run Sister!

Race Day Run Down

Well, its done. Yesterday was the Race for the Roses 1/2 marathon that my sister, Ava & I have been training for for 12 weeks. I crossed the finish line in 2:13:24. A bit slower than I'd wanted but not too bad for the first time out. :) The beauty of running a new-to-you race length is that no matter what, you will set a personal record! So, my PR (that's runner speak for personal record) is 2:13:24.


The festivities began on Saturday when Ava & I went downtown to pick up our race-day packets. These packets include our race number, a timing chip that goes on our shoe, and of course, our coveted event T-shirt! We also got a fun little drawstring backpack to put everything in and lots of advertisements and coupons. Its like a little prize pack before the race even begins.

Then Ava hosted a pre-race carbo loading dinner party. We had rice pasta w/ a delicious pasta sauce, made from scratch by Ava, and an equally delicious green salad. Along w/ copious amounts of hydrating water. After sufficiently carb loading it was home to bed for a good night's sleep.

Ava & I headed to the race at 6 a.m. We were very excited and everything went smoothly. With so many people and a time crunch - to be at the starting line at 6:45 -- it can be quite hectic on race day.

The weather was great! No rain and not cold at all.

We were both concerned about the pain we'd been having since the Shamrock 15K four weeks ago. We decided to just take it slowly and hoped that it would work itself out.

The first two miles we ran together at an 11 minute pace. It was my plan all along to run slowly the first few miles and warm up my legs. After mile one I really wanted to go faster but I had to talk myself into pulling back, knowing that I had 12 miles left to go and not wanting to run out of steam too soon. At mile 2+ I realized it was time to pull ahead a bit and get up to my regular speed. I gave my sis a hand squeeze, "see you at the finish line sis!". From then on we were on our own.

At mile 6 I saw my mom and dad, Eric & Troy, waving and snapping photos. I smiled, waved, posed for a photo and kept running. Then I came to a table w/ little cuties (oranges) and gummy bears (my favorite!). I grabbed a cutie and a dixie cup of bears -- YUM!
Then I saw Corie standing on the corner waiting for me to come by. I think I saw her first and yelled "Corie!" and waived my arms around. After a quick hug, and handing off my gummy bears to her. I kept going. Even though I only got to see my family & friend for a moment it was a HUGE encouragement to keep me going. I can't explain how much it means to have someone there cheering for you. Sometimes I would even pretend that other people were cheering for me too AND each time I'd pass a dog, who was watching w/ its owner, I'd pretend that it was secretly cheering for me. Silly? Maybe, but it kept me going.

I prayed a lot too. Asking God for strength, both mental and physical and He answered by giving me strength.

Once we got to highway 30 (about 7.5 miles in) we had to run down and then turn and run back the same way we came....this was the opportunity to see who was behind you as runners were running both ways. I knew that I would get to see Ava and we'd have a chance to cheer each other on. As I turned the corner and headed back down the highway I checked my watch. Thinking she was probably about two minutes behind me I started looking for her. When the runners started trickling by, well past the 12 minute pace I knew something was wrong. I had either missed her running by or she hadn't made it this far. I prayed. I asked God to cover her, hoping she wasn't out on the course somewhere limping or hurt and alone. For a second, I considered running back down the course to look for her, but I knew I had to keep going - God would take care of her.

Once I hit the 10 mile marker, I knew that I would finish. I had three miles left and I knew that I could run three miles -- no problem. About mile 11.5, I started to get tired, "why am I getting tired" I thought. Then I remembered, "well, you just ran 11.5 miles". Aah, ok, I SHOULD be tired...keep going.

At mile 12.2-ish I had to go to the bathroom SO bad I stopped at a port-a-potty. Even though there was less than a mile to go, I was sure I could hold it no longer. I stopped my watch so I 'd have an accurate run time, put my ipod in my mouth so it wouldn't drop in the toilet, did my thing and got back on the race course. Feeling much lighter I took off, sprinting the last mile to the finish line.

As I rounded the corner to the finish I saw my Dad first, "go Sally!" as he snapped pictures, then Eric & Mom, "go Sally!" snap snap, more pics. Mom called out, "Look Up!" I looked up at the overpass above me. There was AVA smiling down, cheering me on w/ Troy! " Thank you Lord," I said, so glad to see her safe and sound.

I crossed the finish line and collected my finishers rose. I did it.....I did it!

It turned out that Ava was forced to stop at mile 6 because of her hip pain. She was limping and would not have been able to safely finish the race. Thankfully, she was able to stop when she got to our family so she didn't have to limp off of the course alone. I'm glad Troy talked her into stopping, because I know that she wanted to try and finish -- but it wouldn't have been a good choice. There will be other races.

What's more is that yesterday wasn't really just about yesterday. It was about the last four months, planning and training and rewarding and encouraging one another. Working "together" with one common goal. I would not have done it if it hadn't been for AVA.

I think that Bette Midler said it best when she said, "you are the wind beneath my wings".

Stay tuned for pictures.

Run Sister!

PROUD OF YOU, SIS!!

Ecclesiates 4:9-10

"Two are better than one because they have a good return for thier work.
If one falls down, his friend can help him up".

When we started our training the countdown clock was at 84 Days! The days have ticked by, and now the clock diplays only hours.

Tomorrow at this time our parents and husbands will be celebrating with us Gloria's Secret Cafe. Though we will be sore and tired, we will have accomplished what we set out to do.

Run, Sister! Run!

Pre-Race Injuries

I'm usually one of those people who isn't too tolerant of folks and their sports injuries. "Really", I would think to myself, "suck it up and train already".

That is, until I started running. First was the silly IT band thing which miraculously went away after 10 days of stretching, icing and rolling. I had a great long distance run on Saturday. Felt Great Sunday, went to yoga. Felt great Monday. Tuesday, "BAM!" woke up with a painful hamstring and limped around all day.

Was able to run 4 miles on Tuesday. Today it's excruciating. Got a sports massage on my lunch hour to knead it out, stretched like gumby and then tried to run. Got about 4 steps and had to stop.

I refuse to have even one negative or self doubting thought in my head about this. My plan is to cool it on the running the rest of the week, I'll cycle, stretch and hydrate, meditate and pray. Hopefully all those things are enough to make me feel strong at the starting line.

"REWARD", a matter of perspective

It was 5pm when I stepped out of my warm jeep onto the cold wet pavement of Farimount Loop. I zipped my fleece jacket snug around my neck and pulled down my cap to ward against the 42 degree windy rain. "Okay, Jew-bert, let's see what you're made of", I muttered as I set out on my 10 mile run.

As I often do during my runs, my mind wanders to my sister and how blessed I feel to be on this adventure with her. When we first planned this little tour de force, we decided that after every 4 weeks of training we would enjoy a reward together. Very quickly the training schedule was pushed to the side of the table as we discussed the type of reward we would get.

"How about a massage?"
Yes, definitely!.....

"What do you think of pedicures?"
We will need them after our long runs....

"I'd like a new running outfit"
And you will certainly deserve it.....

And so it went. Today I wondered what we would do for our encore... a memory of a conversation I had with Troy several years ago came to mind. I was setting out on a new weight loss program and he was helping me set my schedule. "What do I get when I loose those 10 pounds?" I asked eagerly. ~ He just stared at me, incredulous. "What do you GET?!? (pause for dramatic effect) You GET to weigh 10 pounds less!"

One of the reasons I married this man; he will always tell it as it is.

Okay... Now, back to me. As I was running today, thinking of my sister and our upcoming reward it dawned on me that THIS IS the reward.

REWARD: Being healthy enough to run 10 miles comfortably.

REWARD: Filling my lungs with fresh air and oxygen for almost two hours (even if it was cold air)

REWARD: The 14 beats per minute my resting heart rate has dropped since I began training.

REWARD: The way my favorite jeans fit now, with room in the bum.

REWARD: Endorphins from running don't leave you hungover in the morning.

REWARD: I feel healthy, fit and focused. I think I might even be a nicer person.

Things we do along the way to stay motivated are small celebrations of milestones passed. This entire experience has been the best REWARD, I could think of.


Author's Post Script: But ABOUT that encore.....What do you think of Cirque's KOOZA or the Bare Naked Ladies concert???

The Power of Ten

It was a dark and stormy morning when I pulled into the Nike World Campus. I knew I had ten miles ahead but I still had not decided how to accomplish such a challenge on a day such as this. My gym bag was packed with many layers of clothing so either way I was "covered". I didn't want to run outside in the rain mainly because I didn't want to ruin my running shoes -- which are cute and kind of space-age looking. Also, it wouldn't be a good idea to buy new running shoes one week before the big day. Its suggested by veteran runners to run one's event in the same shoes one trained in.

Well, this story could get longer but since I'm too tired to be creative I'll just tell you what happened.

I ran the first five miles on the treadmill inside the gym. It was so boring and I hated every minute of it -- but I pushed through each mile knowing that I'd be glad to have them behind me when I hit the pavement outside for the last five miles. When I got outside and the cool air hit my, now-beginning-to-be-sore legs, it felt great and reinvigorating. I ran around the campus twice to complete 5 miles (first the big loop then the small loop, for those who are paying attention). With each mile that ticked by I encouraged myself aloud. When the tenth mile was complete I lifted my arms in victory--Rocky Balboa style. I wanted to run back into the gym and announce to the whole world that "I JUST RAN TEN MILES!" But instead I warmed myself for a long time underneath the shower and then took myself out for a bowl of soup.

Hi, my name is Sally and I just ran ten miles.

I'm BACK!!

Today was my longest run AFK. 4 and 1/4 miles. It felt good...I could have done more but don't want to push myself into injury. I'm really looking forward to putting on the miles this week. I was a little nervous that I wouldn't be able to do it...but that was all mental b/c my body was ready and I had done all of the necessary things to recouperate my IT band.
Two weeks from this moment we will have completed our 1/2 Marathon!

Run, Sister, Run!

Best. Run. Ever.

I've decided that my training falls into two different categories. BFK and AFK.

BFK: Before Fifteen K, I had plenty of great runs. A few tough ones, and one where I had to negotiate with myself not to just stop and go for ice cream. All and all, I was following my training scheudle, doing what I needed to do to accomplish my goal.

AFK: After Fifteen K has been a struggle. My first run out I was a Clydesdale body on Daschund legs. My second run out winded me at mile 2; the third run got my IT to hurting so badly I had to cut it short and walk the rest of it in.

These are NOT the traits of a 1/2 marathoner. Indeed!

Today as I laced up my shoes I was anxious yet contemplative, wanting the result to match my expectation. ~ My feet hit the pavement with a rythmn I hadn't felt since BFK. I felt good! The stop-in-my-tracks pain of last week was no where on that
3.5M Fairmount Loop. When I finished I felt ready to go again.

As far as AFK runs go, this was my best run EVER!

A Short Post

My foam roller has become my new best friend this week. I have been using it to stretch my I.T. Band, quads, hamstrings, calves and even my gluteas maximus. It is an amazing tool. Like Ava, I have had to find other methods of training this week while my muscles heal. I have been swimming, biking and just plain walking. Today I enjoy a great circuit training class.

I am looking forward to a small run on Friday. I haven't run in a week and I'm ready to get back to it.

Bike Sister, Bike!

That's my theme this week! Running isn't in the cards right now. I have to tell you, I miss it!

I miss the way my legs sear and my heart pounds as my feet hit the unforgiving pavement. I really do. I miss the way I feel at the end of a strong outdoor run, my lungs filled with fresh air, my face kissed by the sun.

So, what the frick am I doing on the stationery (or is it stationary?) bike inside a stark gym?

Healing.

Tonight at the gym was the first day since the run that I had gasoline in my tank. I tore the pedals up.

Healing.

So that I can be there, ready at the starting line, and strong at the finish line.

Post Vacation Post

I'm laying in bed with my laptop watching the clock count down to race day. I'm thirsty and thinking that I could have skipped the quesadilla I had last night right before bed. This is the first day back from vacation and its time to get back to "it".

The training experience is quite different on vacation. You saw from my previous post that I did get some running in. All in all I probably ran 8 miles while away. The first few days were easy with somewhat of a routine. I was able to run from Nick & Julie's house and around base. I event got up before dawn one day to make sure I got my run in before we headed to OKC for the weekend.

While staying at The Hampton Inn, I used the fitness room and did some cardio and weight training. I had printed off a nice run around the area that I had planned to do on Saturday, however, a winter storm hit the city on the first day of spring so when I got up on Saturday morning it was snowing. I went back to the fitness room for 40 minutes of cardio -- hardly the 6 miles I was suppose to run.

Like Ava, I have also been having trouble with my IT Band along with some hip pain. (I believe the hip pain is due to ingesting lots of salt and processed foods for the last week --sounds strange, but trust me on this. I'll let you know if it gets better as I get back to eating clean this week.) Today I will go swimming. I think the low impact and stretching will be helpful.

I will pick up my training partner Sarah this morning...it sounds like she's been able to keep up on her fitness, with, up to, five walks a day! More than she will get with me, to be sure!

But before I get back to training & clean eating....I've got to get out of bed!

And on the 7th day God created ADVIL

This has been a difficult week for me, running wise. Early on in our training, back in January or so, I was having trouble with my Iliotibial Band (I-T band). After giving it some rest and major stretching it went away and didn't bother me again.....until my little stunt called the Shamrock 15K.

I-T syndrome is common with runners, brought on my over training. Now my runs are halted around mile 3 with unbearable pain. Unbearable.

Thankfully Amelia and Troy both have had good experience with the I-T roller, a mid-evil contraption that you roll your entire body weight over to soften the I-T muscle. It hurts like hell, but supposedly will keep me on the road.

I couldn't get my training runs in this week. I did a 3 1/2, a 4 and a 3 = total of 10 1/2 miles for those of you that were scolded by your parents for counting on your fingers. I need to be doing 5 miles a couple times a week with a 9 mile this weekend.

The only way to heal the I-T band is rest, stretching and rolling; not running. ~ So, this week I am going to take it easy. Yoga, cycling, stretching and resting.

This isn't the way I want to feel three weeks out from the big dance.

The Oklahoma Plains: Flat, Windy, Planes.

Today was my first run since Sunday's 15K success. Even though I'm on vacation, in Oklahoma, training must continue. Its time to get back to it, after the high of the Shamrock Run and recovery of my legs. My sister-in-law Julie dropped me off at the Altus Air Force Base golf course. There is a 1.9 mile path that goes around the golf course. While everyone else headed over to the base playground, I headed down the path. Back at the house I had added some new "sister" music to my playlist. [that is, music that my sis runs to] I was looking forward to the new songs when I realized I had left my ipod sitting on Julie's kitchen counter. bummer! Oh well, I had just read in my Runner's World magazine that sometimes its good to run without music...I guess today would be one of those days.

As you can imagine the terrain out here, in Oklahoma, is pretty flat. I figured it would be a pretty easy run -- especially after conquering Terwilliger on Sunday. What I didn't factor in was THE WIND! It whips across the plains and makes for some great resistance that is almost comparable to running up hill.

After about a mile I came across a bench perfect for assisting me in some calisthenics (think Fartlek Run). I stopped and did some push ups, tricep dips, squats & lunges. Since I was just a few hundred yards from the base runway, I got to see four huge C-17 cargo planes take off over my head, one after the other. It was SO cool!

On my way back I took in the beauty (yes, I said beauty) of the flatness, the awesomeness of the rows and rows of huge air force planes in the distance. Running through the base to meet up with my family at the playground I thought about how thankful I am for our military and how blessed I am to live in this great country.

It was a great "first day back" run.

Shamrock Photos!

What a great day!

Shamrock 15K Challenge: Done That

Webster's Dictionary describes the verb "RUN" as: to go faster than a walk, to go steadily by springing steps so that both feet leave the ground for an instant in each step.

Sally and I are official runners now! We've done the training runs to prepare us; we've had the early morning race day jitters and the pre-requisite breakfast banana before heading out in the early morning light to meet up with thousands of other folks who also had the bright idea that this would be more exhilarating than staying home under a warm down blanket this day. Those 21,000 people were right.

As we stood in the 15K heat (and I'm not talking about warmth) waiting for the gun to go off I glanced over at my little sister and felt so much pride, joy and love that I had to bite my lip lest I start tearing up. Saved by the starting gun!

We saw Troy around mile marker two and he was a cross between frenzied paparazzi and dutiful supporting husband, as he snapped photos and then ran up the block ahead of us to snap more as we travelled up Broadway! (Thanks, Troy!)

Soon thereafter Sal and I gave each other the "love you" nod and she forged ahead while I traveled my own pace.

The Terwilliger hill? Not as daunting as I anticipated, thank-you-very-much. Before long it began winding down hill... Ahhh, down hill...... And then zchooooop.....another HILL??? Course Designer, I hate you.

But before I knew it, mile marker 6 turned into 7, which morphed into 8......9..... and I was running (with springing steps I think Mr. Webster would be proud of) down the chute to the FINISH LINE!

Troy was on my right, Sally and Eric on my left as I crossed the finish at 1:46!

Why do we run?

We run to achieve a goal.

We run to challenge our bodies and our minds.

We run to be a part of something that collectively is bigger than we are as individuals.

We run so we can say, "I did that".

We run for reward.

Today I ran for pizza.

And to spend an early Sunday morning with my sister.

How many people get to say THAT?!?

A Runner's Best Friend

Bruised toes and bloody nipples, sure it's a runner's "right of passage". But does it have to be?

The answer is a resounding "NO!" If you can finish your run unchaffed and unscathed, why wouldn't you?

I'm here to tell you that Body Glide will help reduce friction in those sensitive places where frankly, no one likes that type of friction.

Glide some on your body TODAY! ...Well, maybe wait til Sunday!

Leprechaun Sisters

This weekend is our long training run, the SHAMROCK 15K!

Let's take a moment and talk about something almost as important as what we will wear Sunday; properly fueling our bodies during the 24 hours before the event. Being hydrated and well fueled will make a world of difference not only the day of, but the day after as well.

It's by design that our bodies resist strenuous exercise the day after a huge Mexican meal and one too many margaritas! As tasty as it is, jalapeno poppers and tequila is not fuel. (insert sad face here.....)

So, colorful sombreros aside, how do we nourish our bods in prep for the big day?

By now we should be tapering our runs, stretching and icing our muscles and drinking plenty of good old fashioned water.

Saturday evening, dinner will be mostly carbs and a small bit of protein. Brown rice and veggies? Pasta with meat sauce? Yup! Anything you like, which you find calming.

If dinner was early feel free to have a light snack before bed.

Now, you are almost ready for the big day...get plenty of rest, as they say in our family, "time to hit the hay!"

Morning of, (good morning!) enjoy a selection of the of the following: toast with almond butter, yogurt with fresh fruit, cereal, water with chia gel.

Our bodies can handle up to 60g of protien an hour during endurance training, so during the run make sure to stop by the aid station and take in drinks, goo and fruit. But ignore the spectator dudes that are giving away green beer (bad carbs!).

And now, you are ready to run, Sis!

I will leave you with a quote from arguably one of the greatest runners of all time, who hailed from our home town. This is what Steve Prefontaine said while in Junior High after seeing the High School cross country team for the first time:

"What kind of crazy nut would spend two or three hours a day just running?"

See you at the finish line!

Three more days...

Let's FARTLEK!

"Whaaaaaat?!?" We're serious runners and so we know that the term FARTLEK is not a juvinile term for a natural bodily function.

FARTLEK is a form of running, much like interval training. The technique is to introduce into your normal runs an increased pace for a short period of time, say like 400 m. Then drop back down to your normal stride for recovery period. Speed play will go a long way towards helping you increase the pace for your next run.

So, not only is FARTLEK good for you, it's damn fun to say!

Banana Lover

For years bananas have gotten somewhat of a bad wrap. Oh, sure, they are a fruit, so they've got that going for them. But since they are a high calorie fruit, dieters around the world have warned one another about them. Remember Elvis? He gained most of his weight by eating banana sandwiches! Of course lets not forget that they were slathered with peanut butter and fried in real butter.

ANYWAY, I'm here to tell you that bananas are to runners as jet fuel is to a 747.

Last Saturday, I ate a banana with a bit of peanut butter (hold the bread & fry pan) about two hours before the First Ever Schindler 5K Challenge (see below for info & results) and I had my best 5k run time EVER. Today, I had a banana around 11 a.m. and threw in some nuts and vegies during the rest of the day and at 3:30 I went out for my 4.5 mile training run and felt GREAT!

Look at any website about running & nutrition and you will see that The Banana is held in a "banner-istic" kind of way as the food that makes you go ZOOM!

Ava's Awesome Almond Butter Chocolate Chip Cookies!

Marge got me a subscription to CLEAN EATING Magazine for Christmas. I made this recipie the other night and they are delicious!

Six ingredients and 20 minutes is all you will need for these no flour, gluten free, low sugar cookies!

INGREDIENTS:
1 cup unsalted almond butter
3/4 cup Sucanat
1 large egg
1/2 tsp baking soda
1/4 tea spoon sea salt
3 oz dark chocolate (70% cocoa or greater) either chips or broken into chunks

STEP ONE: Preheat oven to 350F. Stir together first five ingredients until blended. Stir in chocolate.

STEP TWO: Drop dough by teaspoon full onto parchment lined baking pan. Bake for 10 - 12 minutes or until lightly browned.

STEP THREE: Let cool on baking pan for 5 minutes before transferring to wire rack.

YEILD: about 18 good size cookies

NUTRITION Per Cookie:
calories 110
fat 8 g
carbs 10 g
fiber 1 g
sugars 3 g
protien 2 g
sodium 55 mg

A Chug-a-chug-a...

Today's 4.5 mile run was nothing to write home about...not even really anything to write a blog about either; however, I did learn something today by way of experience. I learned that eating Indian, Bbq & Skyline Chili throughout the weekend does not a fabulous run make. I also learned that I LIKE eating healthy. I mean I really LIKE it. So, today I am back to focusing on CLEAN EATING. Not crazy clean like the cleanse. I get to have limited coffee (feewww!) and shrimp and mushrooms and some limited dairy but I am cutting out gluten again and sugar. My goal is 90% clean for the next two weeks. After that we are going to Oklahoma where I will try to maintain 75% clean (that will take some planning and discipline for sure!).

So, by this time next week I plan on having an AWESOME 4.5 mile run and look forward to telling you all about it!

March 1st!

Today marks the day of a new month.

Today marks the start of the 7th week of our training for the 1/2 marathon.

Today also marks the end of my February Challenge of No Starbucks and No Alcohol. Troy asked me last night if I was going to have Starbucks today and I don't think I will. I don't think I will have wine with dinner tonight, either. For me, this wasn't about stopping cold turkey and then going hog wild, it was about curbing two things in my life that I really (really) enjoy and learning that indeed I can live with out them.

Now about today's run! I ran the 4 1/2 that is on our schedule but stopped my watch at 4 miles. My 4 mile pace was 42:10! What is that, about 10:35 minute pace? I'm proud of that time since the run I did has a bit of an incline.

Now I am going to treat myself and get a 90 minute massage with all the money I saved from No Starbucks and No Alcohol!

Pace Calculator

Yesterday after the 5K Challenge, the participants were back at the Race Directors house talking excitedly about the pace in which we completed the run. Naturally, that topic segued into the question of:

"If I ran a 5K in X amount of time, what would my 10K, 15K, 1/2 Marathon pace be?"

Friday night a friend told me about a website where you can put in your best run pace for any distance and it will calculate what your pace most likely will be for every other race distance. It will aslo help you calculate a realistic training pace. Within the website there are other helpful links about nutrition, motivation and helpful tips.

http://www.mcmillanrunning.com

Of course the running calculator doesn't factor into my 15K time that there is a kick-ass 3 mile HILL smack in the middle of the course! Awww, but we wouldn't be doing this if it were easy....now would we?

Run Sister!

Best Organized Run. Ever.

Today was the First Annual Schindler 5K Challenge! What an event!

I would like to take a moment to personally thank the Race Director who was also the Water Stop Volunteer.

The Race Director was even there at the end, high fiving each participant. When has that ever happened at an organized run?

Everyone who participated ended up exceeding thier goals and setting a personal best!

It was a fantastic experience and just solidified in my mind that training for this half marathon is just where I need to be in life right now.

RESULTS:

Here are the results of the first ever Schindler 5K Challenge

Each participant achieved her own personal best.

The results are as follows:

Sally: 27:45

Ava: 32:10

Corie: 34:45

CONGRATULATIONS TO ALL!!

SEE YOU NEXT YEAR!

5k Challenge

You are invited to join the first ever
Schindler 5k Personal Challenge!
When: Tomorrow Morning @ 10 a.m. RAIN OR SHINE (hopefully shine)
Where: Starting line is Sally's Driveway
Details: I will have a 5k route planned out for us. We will all run the route AT OUR OWN PACE. We are only racing against ourselves. Once we have all crossed the finish line we will high five each other and walk back to my house together.

Purpose: To strive for our own personal best AND to encourage one another with GIRL POWER
Please RSVP asap

My Shoes

My Running Shoes

Nike+ Vomero

What the.....!!

Note to self:
When signing up for a training race be sure to note the course map and race name. If it has the word "CHALLENGE" in the name...for example, the Shamrock Run 15k CHALLENGE...there is a good possibility that it will be, well, CHALLENGING.

I just drove the 15K course for the race Ava & I are doing on March 14th. Over 3 miles of it is continuous uphill -- past OHSU for those of you who know Portland. As you can tell I'm a little nervous...do I start crying now or wait till later?

Check out the course map here:

http://www.shamrockrunportland.com/map15k.htm

Six Miles

Today was our 6 mile long run. The last time I ran six miles was when Ava ran the Portland Marathon in 1995 and I ran the last six with her.

Yesterday, I came down with a nasty head cold. Runny nose, congested chest...you know the kind. I wasn't sure how that would translate for my six miler but I was determined to not let anything stop me. (My biggest fear is not getting in my training runs and not being ready for April 11th.) I decided that, no matter what, I would travel six miles by foot today -- even if that meant I had to walk some of it, and we all know how I feel about walking during a training run, right? Ava? Corie? Anyway, I figured that if I had to walk because of my cold I could make an exception, just this once, to keep up with my training schedule.

So, I bundled up, long sleeves, stocking hat, jacket and of course Miss Sarah, and off I went. As usual I took it easy the first mile or so and felt pretty good. No wheezing or sneezing. I ran all six miles feeling quite strong, so I went an extra .28 miles. ;) When it was all said & done I ran a 9:44 average pace -- which is slightly better than what I've been doing on my 4 & 5 milers. Then, as if it could get any better, Lance Armstrong congratulated me on my "longest workout to date"! Thank you Lance!

Encouragement From Mom

I recieved a card from my Mom this week. She wrote a fun poem for me and sent it with a $50 bill. I want to share the poem with you because it made me happy to read it and really encouraged me. I think that this poem my be one of the reasons I had such a great 6 mile run today.

8 weeks to train running to and fro
Miles and miles you have to go

As they click off and you leave them behind
Remember that before you know, you'll cross the line.

The legs and heart do get strong
And while you run you do no wrong

Camraderie and sister time
Valued more than a diamond mined

A break now and then to gather your wits
Will help to ensure that you do not quit

Soon you will finish and be oh so proud
We will be cheering oh so loud

Gloria's* will hit the spot
We'll have a celebration not forgot

For now go out to lunch on Dad and me
And take a moment to shout for glee.


*This is where we are going with Mom & Dad and our Hubbies after the race.(http://www.gloriassecretcafe.com/)

p.s. Ava, ok, ok, it wasn't really a $50 it was a $20.

Kickin' The Soccer Ball

Ran Council Crest Loop tonight.

Three and a half miles of "kicken' the soccer ball".

I had a helluva kick at the end, headed uphill, and finished strong.

Awesome. I am loving running again.

Our Sister Run!

A 5 mile run was in store for us this day. 5 miles is what we needed to do to be on track for our 1/2 marathon training schedule. I was a bit anxious about how it would go. Hoping I could keep up and not disapoint....... Quite aware that Sally has been running more, longer, faster. A quiet voice told me that it was simply a run, nothing to worry about. We're sisters. We are accepting and encouraging of the other and Sis would be supporting of my belabored run.

It was a beautiful day. We started out from the Nike campus, Miss Sarah Belle in tow. Sisters running side by side.

I believe the last time we ran side by side was in 1995, when Sal met me at mile 20 of the Portland Marathon and ran in the few last miles with me. I remember that day like it was yesterday.

So we here we were... running, chatting, laughing, and then somewhere around mile three I began loosing steam. But Sally would have none of it. None of it!

"Use your core!", "Relax your arms!" "No, you aren't stopping" ~ A few times I had to glance over and make sure it was still my Sally and not a hired coach. "Who ARE you and what did you do with my sister?" I thought more than once.

We ended up finishing the run at my fastest pace 10:48 per mile. Excellent! ~ Thanks, Sal!

Our lunch at Blossoming Lotus was a wonderful reward to our four weeks of training and our run together.

"For there is no friend like a Sister, in calm or stormy weather, to cheer one on the tedious way, to fetch one if one goes astray, to lift one if one totters down, to strengthen whilst one stands" Christina G. Rossetti

REWARD DAY!

We are four weeks into our 1/2 Marathon Training. In December Ava & I sat at the Claim Jumper Restaurant with our giant sized chili & salads and planned out our "Sister Runs" and "Reward Days". We decided that we'd get together every four weeks, after training on our own, and do a training run together followed by some kind of reward. I know what you're thinking, the same thing we thought-- Hot Fudge Sundaes! We decided to dispose of that idea and be more creative -- and healthful-- with our reward planning.

So, our first reward day was yesterday and this is what we did:

We met at 8:15 at my gym. Ava came as my visitor. We attended the 8:30 Group Power class (weight lifting)...it was fun to work out side by side. After the class we changed into our running shoes, leashed up Sarah, who had been waiting for us in the car, and hit the pavement for a 5 mile run.

Truth be told, I was a little nerous about how this run would go since we've both been training on our own and have our own style (read pace). We discussed our expectations before the run...not too slow...not to fast. It was a great run and we both learned to compromise a bit for the sake of each other. Afterwards we took our time stretching and chatting. It was great not having to rush.

It was finally reward time! We headed over to NE Portland to the Blossoming Lotus (http://www.blpdx.com/) a Vegan restaurant specializing in raw/live food. We had a yummy fruit and cheese plate with blue cheese made from cashews! We also shared a deliciously spicy salad. After lunch we got a tour of the kitchen by one of the owners -- because he caught Ava lurking around the entrance to the kitchen on the way back from the bathroom trying to sneak a peak.

It was a great day and in reality the entire day, not just the lunch, was the reward for four weeks of hard work. Can't wait till our next reward!

The Longest Short Run

Ever get 25 minutes into your run, look at your watch only to realize that you are only 4 minutes into it?

That was my run tonight.

I ran my 3 1/2 miles in 38 minute pace.. My fastest run ever and felt great.

Looking forward to our Siter Run this Saturday!

No Run Report

Fugget-about-it.

33 work outs in the last 38 days and the thought of running, stretching, even filling my water bottle makes me want to puke. Hey! This is a running blog, the word "puke" is going to come up sooner or later.

No work out for me today. I know that taking this day off to be home in the evening, relaxing will make me feel energized for tomorrow's run and our weekend 5 mile Sister Run.

"the time to relax is when you don't have time for it" ~ sydney j. harris

Post Run Report

Well, it wasn't pretty but its done. It felt like someone had cut me open at the waist and poured hot molten lead into my legs. On the upside, it is a beautiful day and I wore shorts and sunglasses....and my shorts didn't ride up my thighs, which, all things considered, is a win!

Pre-Run Report

My toungue is pasted to the roof of my mouth and I've already downed 40 oz. of water. I realized that I may have ingested more sodium in the last two days than in all 30 days of my gastrointestinal "clean sweep". My energy level is low and my mental drive to get up and go is running at about 55%. It would be a mere 40% but the shining sun has bumped it up the extra 15. In fact, I'm still in my pajamas...and its after Noon! Not to worry...there will be no excuses made that will keep me from hitting the pavement. Afterall, I only have to go 3.5 miles today...no sweat.

"Vacation"

Today I was on a nutritional vacation. Eggs, sausage & potatoes for breakfast. Salad for lunch -- not bad. Superbowl party, nachos, chips, 2 diet cokes, a hot dog w/ chili and for dessert...a (small) piece of coconut cream pie. It all went down nice and easy and I enjoyed every bite. But, just like any vacation it is always nice to get back "home" and into one's regular routine. So, tomorrow I will be "home" again and I'm looking forward to my rice cereal breakfast, 3 servings of fruit, almond snack, broiled fish lunch and light soup dinner.

Stay tuned for a report on my junk-food fueled run tomorrow.

5 Miles Pounding The Pavement

Troy joined me on my five mile run today.

We ran Council Crest.

We ran it slow, but finished strong.

We chatted the entire way. Not having those same damn 20 songs play over-and-over-and-over on my ipod today was a welcome change.

Running with someone (besides those damn same 20 artists on my ipod) makes me look forward to our Sister Run next weekend.

Cheers!

YOGA ~ My cross training

When I walk into that studio I never know what I am going to get. I can feel crummy walking in and have a decent class. I can feel amazing through the standing series and then crash and burn once I hit the floor. There are so many factors that can go into how you actually feel once in the studio. Rest, food eaten over the last 24 hours, how hydrated you are, etc.

Tonight I had them strongest yoga practice I have had since getting back into it in December. Everything flowed. I felt strong from start to finish. In Standing Standing Seperate Leg Stretching Pose I was "this" close to getting my forehead on the floor. I think I felt my bangs tickle the mat. ~ Having Ahmad's face 6" from mine, as he pounded on the mat "You-Can-Do-It!" didn't hurt.

I walked into the studio not knowing what I'd get. I walked out taller, stronger, healthier, happier and more peaceful with life.

AND I got the closest parking spot to the door at New Seasons after class.

Form

Yesterday's run was 3.5 miles. We are building to our 5 mile long run on Saturday (which I will do tomorrow due to scheduling issues). I was tired from Tuesday's Group Power (weightlifting) class and x-training (xt) on the stair stepper (the one that is actually stairs...a much harder workout than the traditional Stair Master). I was contemplating switching up my training because I'm moving this week's long run up a day (or is it back a day? I don't know....closer, anyway). I considered using yesterday as a rest day, skipping the 3.5 all together but that didn't seem right because I will have two rest days in a row this weekend. I considered doing an xt day at the gym....especially because the rain was coming down hard. After all the contemplating I decided to JUST DO IT and figure out the rest of the week later. I headed out as soon as the rain let up. Being fatiqued from the Power class I noticed my form was sloppy. I was running about the same pace but it just felt sloppy. My shoulders where hunched, my arms were swinging all around(think the nerd from Ghostbusters). I felt like I was lumbering down the street, heavy and unfocused. Knowing that I had to finish this run, whether I wanted to or not, I had to reclaim my form. So, I lifted my chest and pulled my shoulders back. With my chin up and my arms swinging steadily- rythmically, I pulled my belly button towards my spinal cord and thats when it happened. My body shot forward like a race car down the final stretch. My legs powered by the foundation of my core. I ran the last mile at top pace. By focusing on the strength of my body--strength I've been building over the last year -- instead of the fatique and mental block is what I needed to relcaim my run and to turn it from stress to success!

Ditching Work

Blue Skies. Warm Day. I ditched the office at 3pm and hit the pavement for my 2 miler, just a straight "there and back". I think I ran slow though. I have to get a watch.

Being tired after my run, I went to the 4:30 yoga class, since it was a place I could relax on my back in savassana 12 times!

Namaste!

DISTRACTIONS

For me, as a runner, everyday there are distractions. Here are a few I encountered today.

1. Rain. Well, drizzle really. Just enough to make me consider pushing my training run off until it went away....yeah, right, like that would happen. I put on my wet weather running gear.

2. My ipod battery was dangerously low. There was no way it would get me through a 3.5 mile run. I plugged it in and let it charge while I made the bed and tidied up.

3. COLD! Not only was it drizzly...it was cold too. I went inside and put on a fleece.

4. iPod malfunction. My fully charged iPod's Nike+ feature goes kaput on me and tells me I've completed my workout -- even though I only went 1/4 of a mile. I turned off the Nike+ and continued on with my rockin' play list.

5. Sarah's first 1/2 mile. She is excited, running spiratically, has to pee. I've realized that if I want her with me (and I do) I have to let her do her thing the first 1/2 mile...then she's good to go for the next 3 or 4. Oh, yeah, I also run slightly farther than the allotted mileage just to make up for any lag time in the first 1/2.

6. Too many clothes. That extra fleece I'd put on was making me hot. I kept going

7. A hill. Focus on a steady pace and keep a good song on the iPod -- hills are a distraction but not a problem.

8. Sore Knee. At mile 2.75 my knee started to hurt. I'm accustomed to this because it happens everytime. I'm tempted to stop...to take it easy...but I remember that my legs are strong and my core is the foundation to good running, so I concentrate on keeping my core solid, tightening my glutes to release pressure on my knees and, voila! I'm running straight past the three mile mark and onto the last 1/2 mile and faster too!

9. Wild Life. I had to keep myself from stopping to save a worm who had crawled out of the ground and onto the path. I really hate to see a worm so far from its dirty home. But I ran on. Then I saw the most beautiful bird. It was brown with dark brown spots and red tips under its feathers. I wanted to stop and stare but I was so close to finishing that I ran on....

10. The Mirror. Walking by the mirror and catching a glimpes of a healthier, happier looking me. Now that's a distraction I can live with.

RUN SISTER, RUN!

A Wise Woman Once Told Me:

"The best way to fins motiviation is to lace up your shoes and get out the door"

Today was my first run out doors. I started running again in November, but it has all been on the treadmill, up until today. I drove up to Fairmont Loop, a place I ran when training for the Marathon in 1995. I have also ridden my bike around the 3.5 mile loop many times. I wanted the familiarity of the loop; I know the mile markers by heart.

I was nervous about hitting the pavement. The treadmill is much more gracious. I was nervous about the incline of the Loop; the treadmill usually stays at 0% incline. I was nervous about it starting to rain; I told myself to run through it if it did.

I parked the Jeep, warmed up my muscles and set out hoping that I didn't die before I hit the top of the hill at 1.5 miles. Before I knew it I had crested that hill and was running down..... My mind drifted, bikers passed me, I would run by other runners and walkers. I felt safe.

I didnt have a watch so didn't know how fast I was going. I just kept going. Never stopping. Before long I turned the corner under the bridge I know so well, and kept plodding up the hill. Around another corner, a straight away and there I saw the Jeep! What a welcome sight! My run today was supposed to be 4 miles, so the Loop being 3.5, I had to run 1/4 mile past the car and turn back around. I took the opportunity to see what I had left in the tank.....and I and kicked it down a bit to run faster. I felt strong. I did it!

I added up the time on the 14 songs that played on my i-pod. My time was 49 minutes; a little over 12 minute miles. I wont win any races with that time, but I will finish.

Thanks for reading.

QUOTE FROM MOM

Hi kiddos,

Here is a quote to insprie you...keep striving.


"In running, it doesn't matter whether you come in first, in the middle of the pack, or last. You can say, 'I have finished.' There is a lot of satisfaction in that."

-Fred Lebow, New York City Marathon co-founder

Love,
mom

four miles down

This is the first entry in hopefully many between Sis and I. We are training for a 1/2 marathon to be ran in April. This is a place we can talk about our aches and pains and encourage one another to get out there and hit the pavement! ~ We will also record our other training experiences, what we are doing, how we are feeling, etc. This will be fun, so Run, Sister! Run!