Catching Up

Howdy, howdy y’all! I haven’t forgotten about you. I’ve been meaning to pop in here more often but I’ve been so busy that this is the first opportunity I’ve had to update in quite a while.

 

March was a busy running month for me. I logged 85+ miles, the highest 1 month mileage for me since I started running and I ran 3 half marathons. You would think that would have been a big enough challenge for me, but nope. I wasn’t satisfied. I was fairly certain that I had more in me, so I set out to prove to myself that I did.

 

I’m a member of a group called the Half Fanatics. Toward the end of March, I started looking at the membership criteria to see what it would take to move me up to another level. I tried every way that I could to make the half marathons I had already done count but I couldn’t get it to add up. They were just too far apart. One thing became apparent to me, I would have to run more! So, I made a plan and signed up for not just 1 more, but 3 more half marathons!!  If I did 3 in 3 states in 10 (or less days) I would move up to Mars level. So, that is precisely what I did!!  I ran the Garmin Half Marathon in Olathe, KS on Saturday, April 18. It was rainy and I was hurting badly from a trip/near fall over a parking block so I was surprised by my finish time of 2:24. I got a post race massage, took an ice bath (as advised by the pacer I ran w/ for a while) then a hot shower.

 

After food and Advil, we loaded up and headed for Springfield, MO where I ran the Go Girl Half Marathon on Sunday, April 19. Yep, that’s right….I did 2 halfs back to back!!  I was slower on the second race, finish time was 2:27 but that’s ok. I wasn’t really running for time. I was running in honor of my friend, Crystal who was still recovering from a brain aneurysm (that’s another story).

 

 

 

I didn’t do too much running during the next week as I had one more to go. I focused more on recovery: stretching, yoga, rolling, etc. that week and just ran a couple short maintenance runs. On Saturday, April 25, I ran the Tulsa Golden Driller Half Marathon. This was an inaugural run. It was rather warm and humid that day plus I was tired. It was not my best race ever but this was definitely not about finish time, it was just about finishing upright. And I did in 2:30. I had done it!!  3 half marathons in 3 states in 8 days!!  I moved up to the Mars level as a Half Fanatic.

 

 

 

I am very proud of this accomplishment because exactly one year ago, I was struggling to find my running mojo again. I learned some valuable lessons along the way. This was about endurance. This was about setting a goal and doing whatever needed to be done to achieve it. It was about finishing what I started. And I did it!!  I proved to myself that I’m capable of accomplishing anything I set my mind to. I tell my runners this all the time, but now I’ve got the personal experience to back it up. I’ve already got my sights set on my next goal, but that’s also another story…..

 

Since then, I’ve taken a break from runner to rest and heal up a little bit. I was pretty beat up after all those miles. My IT band was starting to be a little bit irritated because I’ve slacked off of strength training pretty badly. For the past 3 weeks, I’ve been focusing on cleaning up my diet and strength training.

 

My diet was way out of control again! I was eating treats and candy like there was no tomorrow plus drinking too much sweet tea. On Monday, April 27, I did the Team Beachbody 3 Day Refresh. I did it once before and swore that I would never do it again, but I was desperate and had to take drastic measures. I was surprised that it wasn’t nearly as bad as the first time I did it. I didn’t lose lots of weight or inches, but I did succeed in controlling my sugar intake. I am feeling much better, less bloating and stomach upset without all the processed sugars. My clothes seem to be fitting better and I think I look better so that’s a win as far as I’m concerned! I’ve still got some work to do to cut out all of the mindless binging in the evenings after work but that’s drastically improved as well.

And I’ve picked up the weights again. I don’t really get as much of a rush from strength training as I do from running but I know it is a necessary evil and I do like the changes I see in my body. I feel stronger, have more energy in general and am less prone to running injury. Plus I know it increases my running endurance. Pathways summer session starts next week. I’m moving up to coach a faster pace group but I intend to keep the strength training up on my non-running days. I’ve even got a couple new workouts to share with you on Workout Wednesdays.

 

Another change that has taken place is a change in my work assignment. YAY!!  I can NOT express how happy this makes me!!  I won’t bore you with all the gory details, but suffice to say that I’m in a less toxic environment and have a much better work/life balance now!! WOOHOO!!

 

So, that’s a brief update for now. I’ll try to do a much better job of keeping you posted on the goings-on in my daily life once again. I’ve missed blogging on a regular basis and hope to get back to it at least 1-2 times weekly. So, until next time—get up, get out, and get moving.

Whatever you do today, be awesome at it!

 

Your friend,

 

Theresa

Updates & Race Recaps

Wow, guys! It's been a long time since I could sit down and update you on the goings- on in my life. Sorry!!  Life has majorly gotten in the way and my blog has suffered terribly as a result. But, hopefully that will be changing in the near future!! The biggest reason for my lack of blogging is my job. I'm struggling with my work/life balance right now and it really sucks!!  I’ll spare you the gory details, but in a nut shell, I’m stuck in a monotonous, tedious job that often requires me to stay late, which is a huge issue for me. I have very little time and very limited access to the internet to write updates or stay up to date with social media as I would prefer. But, I’m hoping that there is light at the end of the tunnel VERY soon!!  My boss has promised that I get to be the case manager on the palliative floor as soon as it opens, which should be the next 2-3 weeks. She’s made promises that she hasn’t kept before, therefore I’m cautiously optimistic. But I’m also working on a backup plan so with any luck, I’ll have a better work/life balance in the next 4-6 weeks!

In other news, I completed my 30 day heart monitor. The cardiologist said that although I do have some abnormal beats, they are not anything concerning or worrisome at this time. That's good news to hear!! We completed our winter session of Pathways a couple of weeks ago. The goal race for it was the Fleet Feet Sports Sweetheart run 10k. I did the 5k first and then the 10k. I got a PR on both the 10k time and the 15k or the "double" as FF calls it. Then we immediately started the spring session of Pathways. The goal race for the spring is the Aquarium run 10k. I've been grateful for the training through the winter as I was training for several half marathons.

The first on that was on my schedule was the 2015 LR Half Marathon. I ran it last year but it was a bad experience for me for multiple reasons. It was cold and wet, I was injured and in pain the whole time. I was unable to run for about a month afterward. I wasn't even sure that I would ever run again. So, when I talked to the race directors last November and they talked me into trying it again this year, some probably thought I was crazy. I had a decent finish time in 2014 but I never really felt good about that performance. I turned in my time off request to my boss in January and waited for her to approve it. I waited and waited and waited some more......    Meanwhile, online registration closed!!!  I was so afraid that I would drive all the way to Arkansas to register at the expo only to find out that it was sold out! Plus, the weather was shaping up to be a repeat of last year......ice, snow, bitter cold temps and rain was predicted the week leading up to the race and cold, rain was expected on race day. Those are 2 of my least favorite conditions. Additionally, I really felt a little undertrained and the famous LR medals didn't arrive. Did I really want to do this again??  I wavered all week and finally made the ultimate decision on Friday morning when I woke up. We were able to get a nice hotel not far from downtown and the finish line.

Saturday morning, we got up early to head to Little Rock. It had snowed & sleeted the night before. We weren’t sure what the roads would be like but they were clear for the most part. We were able to make good time and travel safely. There were still spots available for the half when we arrived at the expo so I registered and did a little shopping. Then we grabbed some lunch and headed for the hotel. There was a slight delay with check in, but the room was very nice so it was worth the wait. After dinner, it was time to lay out the race dummy and try to get some shut eye.

Sunday morning dawned gray, damp, and cold. I got dressed and grabbed some breakfast. The hotel had a shuttle that dropped us off downtown just a few blocks from the start line. They moved the start line this year, changed the course, and made changes to the corrals.  The starting corral was still crowded, I never found my friends, but at least we didn’t have to stand in the cold rain for 20 minutes waiting for the wave start like we did last year. All of these improvements made for a much better race. I approached that start line with fear and trepidation that morning. I doubted myself and my training. “Could I do this?” I kept asking myself.  But I ran those 13.1 miles, in the cold and rain and finished with a nearly 2 minute PR!! Official time was 2:22! That was just what I needed to overcome the negativity of Little Rock 2014. I am so proud of my plastic replica medal. I can’t wait for the real one to arrive!!

That run gave me the confidence I needed to be successful on my next 2 half marathons. I ran the Go Girl Run in Oklahoma City, OK on March 22. The course was hillier than I expected but the weather was fabulous! Finish time for this one was 2:25. Official time was 2:31 but 6 of those minutes I was standing in line for a portalet at mile 9. I enjoyed running with my fellow coach, Crystal. We had so much fun! We were encouraged to stay and help cheer in the last runner which was an awesome concept!!  This race was well organized with great swag! Emphasis was not about women competing with each other as much as it was about women supporting each other. They are all about celebrating finish lines, not finish times which is as it should be!!

 

Then, I turned around the following weekend and ran the Bentonville Half Marathon in Bentonville, AR. I wasn’t really feeling well and was a little ill prepared for this race. It was cold and lightly raining at the start. I didn’t have gloves or a trash bag. My husband had an extra pair of gloves and I just relied on my light windbreaker jacket. By mile 2, I had shed the jacket and was fairly comfortable for the remainder of the race. I was nervous because I knew it was an uphill finish, but I ended up doing much better than I expected! I survived the hill! I even finished upright and smiling in 2:24!!  I would highly recommend this well organized small town race!!  The water stops were abundant with amazing course support!! 

So, I have run 3 half marathons in March, the most I’ve run in 1 month since I started running. I’ll finish the month with about 85 miles, the highest mileage month I’ve ever had!

 

I haven’t been cross training as much as I should lately but that changes today. I’ve got to get back to weight training as I think that helps me be a stronger runner!!

Other than that, I’ve just been busy with the usual life things we all deal with. Hopefully work will settle back down soon and I can get back to posting on a more regular basis!

Until next time--get up, get out, and get moving!!  Whatever you do today, be awesome at it!!

Your friend,

Theresa

Workout Wednesday/Quick Update

Hey, hey, hey y'all!!  I'm still here and still alive!

The old ticker is still ticking, without any abnormalities!! I'm still wearing the heart monitor x 1 more week, but the arrhythmia episodes have decreased, so I'm expecting a bill of clean health from the cardiologist. In retrospect, it was all probably unnecessary, but better to be safe than sorry.

Since the first week of December, I've been filling in for a co-worker who injured her foot. She is unable to bear weight and has been off work. This role is very tedious and time consuming. I often have to stay late at work to complete my daily tasks, which is against everything I believe in. I also don't have great internet in my office. The browser on the work computer is outdated, so I can't access blogger. And the reception on my phone is poor to say the least. Therefore, my social media time and specifically my blogging has taken a HUGE hit!!  I'm sorry. I keep thinking that there has to be a light at the end of the tunnel and my life will be able to return to some resemblance of normalcy soon!!  It better because I'm exhausted and starting to feel burned out!!

In other news, I'm still running with the Pathways group. We're on week 9 of our training, just about 1 week away from our goal race: the Sweetheart Run 10k. They are a very fun group to work with. I've enjoyed this inaugural winter session of Pathways!!  And we've been blessed with some really great weather thus far this winter, so we aren't complaining too much!!

I'm also still trying to stick to eating as clean as I possibly can. And I'm still accomplishing that about 80% of the time.

I have kind of fallen off of cross training the past couple of weeks. Hubs and I have been doing the Body Beast workout. We enjoy it and we will get back to it but we're taking a little break from it at the moment. Right now, we're doing a program I found at www.simplyshredded.com 

 

This is a 12 week program. This is week 1-4. On week 5, the reps decrease to 6-8. And on week 9-12, they decrease to 4-6. You should be getting stronger each week, so the amount of weight that one lifts should ideally increase. So, we'll see. We worked up quite a sweat doing legs last night!!  We have to make some modifications here and there as we don't have machines at home but I think this will be a good program to follow while we're taking a break from the Beast. As you can see, there isn't a workout scheduled for Wednesday, so I'll probably throw in the 21 Day Fix Dirty 30 dvd or find some HIIT workout for us to do.

And, speaking of the 21 Day Fix. I'm so excited that the 21 Day Fix Extreme was just released by Beachbody. I ordered it as soon as it became available and we'll incorporate that when it arrives!!

Ok, gotta run! That's all for now!

Until next time--get up, get out, and get moving! Whatever makes you happy, do more of that today!!

Your friend,

Theresa

What workouts are you currently doing??

And the Beat Goes On

Howdy folks!! 

I hope that you're having a great week so far!

I'm having an interesting one, to say the least!! 

I'm still experimenting with the pressure cooker that I got for Christmas. So far, the verdict is that it's AWESOME!!  Last Saturday, after running 6 miles then shopping/running errands all day, I came home tired and worn out. I had to work on Sunday so I just wanted to sit down and relax, but something had to be fixed for supper. So, I threw some stew meat in the cooker on the brown setting. While it browned, I prepared onions, carrots, potatoes and celery. After the meat was brown, I added beef broth, onion, garlic, and spices. I cooked it for 15 minutes, then I added the veggies and some frozen peas and cooked for 15 more minutes. It was so easy and delicious!!  We had a hot, hearty meal in an hour and I still had time to rest before work on Sunday! I found the recipe for the stew here. To keep it GF, I used cornstarch instead of flour. And I like tomatoes in my stew so next time, I will use tomato juice or canned tomatoes.

So, in other news......for about 2 weeks now, I've been having heart palpitations off and on. I'm having what are called PVC's. A premature ventricular contraction (PVC) is a too-early heartbeat that originates in the ventricles and disrupts the heart’s normal rhythm. The pattern is a normal beat, an extra beat (the PVC), a slight pause, then a stronger-than-normal beat. The heart fills with more blood during the pause following the PVC, giving  the next beat extra force. This pattern may occur randomly or at definite intervals. Almost everyone has PVCs at some time, from childhood through adulthood. Healthy people of any age can experience PVCs. In most cases of occasional PVCs the underlying cause cannot be identified. PVCs that occur frequently or for longer periods of time are more likely to be related to heart disease, an injury to the heart or other, non-cardiac conditions such as a chemical imbalance in the body.  Certain medications, alcohol, illegal drugs and high levels of adrenaline due to stress, exercise or caffeine also can cause PVCs. They were occurring randomly and didn't seem to correlate with my exercise or caffeine intake. They've been occurring mostly in the morning while I'm getting ready for work. It's been a daily occurrence but they usually don't last very long. Well this week on both Sunday and Tuesday mornings, the episodes were sustained for 1-2 hours. On Tuesday, when I arrived at work, my co-workers insisted that I go to the ER to get it checked out. That was an ordeal!!

I got in and was seen quickly. An EKG was done, an IV was placed, and labs were drawn, then I waited! I got the results of my labs/EKG about 2 hours later. All was normal but they wanted to keep me for observation. There was no way I was staying in the hospital overnight, so I arranged an outpatient follow up with a cardiologist and insisted that they discharge me. I followed up with the cardiologist yesterday. He drew some additional lab and put me on a heart monitor that I will wear for the next 30 days. I'm also having an exercise stress test in 2 weeks. So, hopefully this will be an issue that can easily be fixed with a little medication and hopefully not life altering . I did my back and biceps workout last night without difficulty except the monitor started squealing like mad during the warm up "light jog" Tonight, I'm coaching the Pathways group. It should be interesting with this thing in place. I suspect that it will mistake the increased pulse rate for an arrhythmia and squeal the whole time. We shall see!

The ER was an interesting experience. The doctors saw fit to keep reminding me that "you're not getting any younger" and one portly physician actually told me "unless you're Whole Foods #1 customer and I highly doubt it, then you should be taking supplements" I wanted to say "Well listen here mister! How rude!!  You obviously don't know who you're talking to and don't have the right to make such judgements or statements. And it looks like you could benefit from shopping at Whole Foods a little bit, then maybe you wouldn't need those supplements!!" And its funny how all my co-workers/friends have suddenly become doctors. They've all diagnosed me with anxiety, panic attacks, stress and told me I exercise too much! UGH!!  We'll see what the professional that I entrusted my heart to has to say in a few weeks!!  I suspect they'll all be wrong and this is just some anomaly. At least that's what I'm hoping for! I'll keep you all posted!

Until next time--get up, get out, and get moving! Make today ridiculously amazing!!

Your friend,

Theresa

Workout Wednesday!!

It's Wednesday!!!  Woot, Woot!!

If you've followed me for a while, you know what that means. If you're new here, I love Wednesday because it means we're halfway through the work week. And it also means Workout Wednesday!!

The New Year is in full swing and so many folks have resolved to lose weight, get in shape, work out more, etc. For the first few weeks, you'll see these people at the gym and it seems like they are on track. But then something happens. They get sick, they get busy.....whatever. It seems that the majority get side tracked and time seems to be the biggest thief of their success. We all have the same 24 hours in a day. I understand that we have jobs, kids, lives, etc.  I know too well how easy it is to fall into the "I don't have time" trap. But I've tried to adopt a new attitude about exercise and working out lately.

 For me, working out is not a necessity. I do it because I want to, NOT because I HAVE to. Yes, I'm tired at the end of my work day. All I want to do is come home and put on my pajamas. But I choose to workout first. Why? The time is going to pass anyway whether I'm slinging iron or in my chair with my feet up. Because it's my ME time. Its a positive little thing that I do for myself at the end of the day. Its a great way to burn off the frustrations of the day. Its a small investment in myself. When you think about it, its really no different that getting a pedicure or a massage. That's an investment in one's self. So, why not start thinking of your workout in the same way and see if it makes any difference in getting your workout in.

Here is one of my very favorite total body circuits for you. This is my go-to workout when I'm pressed for time. It is short and sweet but I always feel like I accomplished something when I'm finished. You can modify to add more rounds or you can add additional exercises. I've added triceps extensions and flies before.

 

Now, you have no excuse!! 

 

Until next time--get up, get out, and get moving!!  Make time for yourself today! You'll be glad that you did!!

 

 

 



Your friend,

Theresa

Monday Motivation

Good morning folks!

Happy Monday!!

It was a busy but otherwise great weekend here! I was off work Friday, so I had a 3 day weekend.

Saturday morning, we got up early and drove to my hometown of Perry, Oklahoma for the Cherokee Strip Landrun 5k. This is the 3rd year I've run this race. My goal was to win my age group. It was about 45 degrees when we woke up that morning and about 47 - 50 when we started. I wore a tank top and shorts in spite of the cold. I knew that I would be running as fast as I could and would warm up quickly. There was a very small turnout. It was chip timed, though. We lined up and at 7:30, they told us to GO because the gun wouldn't work. The cross country track team was there and they lined up in front. I've made the mistake of lining up right behind them before, so this year I tried to start more mid-pack.  It's a downhill start though and I always have a tendency to start too fast. And I did again this year. I looked at my watch as we rounded the first corner and I was at a 7:30 pace. I knew there was no way I could sustain that so I tried to back off a little bit. It was at this point that the one person I knew I had to beat passed me. She strutted right by me and made a 7:30 look effortless! I wanted to quit right then. But I didn't, I kept going. I got close to my parents house and thought about quitting then. No one would ever know if I got a DNF. But I would! I kept going! I knew that I wasn't going to come in first in my age group, so now I had my sights set on 2nd. So I kept pushing myself as hard as I could. I knew that the finish is also downhill so I kept plugging along. I flew across the finish line at 29:00!!  AMAZING!!  That's a 9:23 pace and was a 2 minute and 30 second PR for me. It was not good enough for 1st in my age group or even 2nd, but it was still a decent finish time! I've wanted to run a sub 30 minute 5k and now I've done it. The point here is that it isn't really about being better than anyone other than myself. Its about being a little bit better everyday and I certainly accomplished that!!

The rest of the day was spent with my family at the parade and at my parents house where we had a big spread for lunch. It was great to see my parents, brother and sister, and my baby nieces. It was a great day!

Yesterday, I did the weekly chores and meal prep. This week, I fixed fajita chicken for homemade "Chipotle" salad bowls, crockpot BBQ chicken, grilled turkey burgers, baked sweet potato fries, mixed veggies, green beans, salad, and HB eggs.

My fitness  goals this week are to continue my cross training and complete the  Quarter Marathon with my pathwayers. 

Monday: Body Beast Build Chest and Triceps

Tuesday : 3.5 mile run with  Pathways; 21 Day Fix lower fix

Wednesday: Body Beast Build Back and Biceps

Thursday : 4 mile run Fartlek  run with Pathways; 21 Day Fix upper fix

Friday: Body Beast Build Shoulders

Saturday : Quarter Marathon

Ok,  that's all for now. Until next time--get up,  get out, and get moving. 

Whatever you do today,  be awesome at it! 

Your friend, 

Theresa

Workout Wednesday

Good morning folks!

We're halfway there!! 

Last night was track night for Pathways. We did 4 800's. Our splits were 5:21, 5:14, 5:21, 5:17 I was very proud of them!! The track can be scary and intimidating but we had a large turnout. I spoke to them beforehand about not worrying what everyone else was doing out there, to just do the best that they could do and that's exactly what they did. This is such a great group!! Thursday nights we usually do hills, but tomorrow night we're doing a progression run. I'm a little bit concerned because that's 2 speedwork days in 1 week. And I'm planning to race my 5k this weekend. And by race, I mean HARD! My goal is to win my age group!!  I guess I'll be in recovery socks and doing yoga this weekend!!

After the run, I came home and did the 21 Day Fix Upper Fix. I've got to stay consistent with my cross training because I know its good for me and I LOVE it! I feel so good after I finish my workouts! Tonight I'm doing Body Beast Build Back and Biceps.

As you know, I'm always looking for new workout options to keep things fresh and keep me motivated. Well, I recently discovered DailyBurn   It is a total fitness site with video workouts, meal plans, etc. There is a 30 day free trial then it's $10 / month which is pretty reasonable compared to most gym memberships. The nutrition plan is an extra $5 / month but that's still pretty cheap. I pay much more than that for a gym membership and personal trainer. I would like to try the CORE workout program. I think that I could stack that with my Body Beast workouts. And, if I like it, then I will drop my gym membership and use this instead. I really prefer working out at home anyway.

Ok, that's all for today.

Until next time -- get up,  get out,  and get moving!  Whatever you do today,  be awesome at it! 

Your friend, 

Theresa 

Tuesday Thoughts

Good morning folks!!

Happy Tuesday!!

I hope that you're having a fabulous week!

Last week was a little bit rough for me. I was sick and couldn't quite shake it. I thought that it was my gallbladder. I ended up going to the doctor last Friday. My lab work was normal and am supposed to have an ultrasound, but the symptoms are mostly resolved so I think I'll hold off for now.

Pathways is moving right along and my group is doing an amazing job. I'm so proud of them! We did hill repeats last Thursday. It was hot and the hills were so challenging! But they powered through and got it done. They were rewarded with a cool, rainy run last Saturday morning. We went 5.5 miles which was a distance PR for several of them. After the run, we got together for a nice brunch. Hubs and I watched my favorite college football team after that then we went on a pedi/movie date later in the day. It was a perfect day!!

Sunday, I did a little shopping. Hooray for retail therapy!!  Then I did the weekly meal prep, as usual. This week I prepped baked chicken, ground turkey, brown rice, baked sweet potatoes, salad, green beans, mixed veggies, and HB eggs. We had breakfast for dinner that night and it was fabulous! I need to do that more often!!

 

I'm back at it with my cross training this week. I'm hoping that I can be consistent this time. My fitness plans this week include:

Monday--Body Beast Chest and Tris
Tuesday--Pathways, speed work at the track; 21 Day Fix Upper Fix
Wednesday--Body Beast Build Back and Biceps
Thursday--Pathways 3.5 mile progression run; Body Beast Lucky 7 or 21 Day Fix Dirty Thirthy
Friday--Body Beast Build Shoulders
Saturday--Cherokee Strip Celebration 5k

This is one of my all time favorite weeks ever!!  I've come to the sad realization that we've had our last warm lake weekend, but fall will be arriving this week just in time for my hometown's celebration of the 1893 Oklahoma Land Run. We call it "Celebration Week" The county fair and carnival runs throughout the week and the festivities conclude on Saturday with a parade around the town square. I haven't been to it in a few years but I'm going this year. My brother and his wife will be there with my niece. It will be nice to have my whole family together. There is a 5k that morning and I'm going to run it. My goal is to win my age group!!  There is a fall cool front predicted for this weekend, so hopefully the cooler temps will give me a little boost and I can do it!!

So that's all for me now. I know it's short and sweet but I've been slacking again so I just wanted to pop in and update you quickly on what I've been up to. I hope that you all have a fabulous week. We'll meet here again tomorrow, same time, same place for Workout Wednesday. I've got something exciting to share with you this week!

Until next time--get up, get out, and get moving!!  Whatever you decided to do today, be awesome at it!!

Your friend,

Theresa

Workout Wednesday

Hello,  hello!

Just popping in here quickly to say Happy September! 

It's a new month,  so time for new goals.

My goal for September is to start the Body Beast program and actually follow it as it is designed instead of hit and miss.  Hopefully,  that should be a little easier to accomplish now that we sent going to the lake every weekend.

My fitness goals for this week are:

Wednesday--BodyBeast chest and triceps
Thursday-- 3.5 miles with Pathways,  BodyBeast back and biceps
Friday--BodyBeast shoulders
Saturday--5.5 mile run with Pathways

I prepped baked chicken for meals this week to keep our healthy eating on track even though it's a short work week.

Last week,  I was talking to my Pathways group about the importance of cross training regularly.  I explained that strengthening non running muscles helps prevent injuries and makes them better, faster, stronger runners. I was excited to find this article about exercises to build your running body to share with them.  So,  since it is Workout Wednesday,  I thought I would share it with you as well. There's some good information here.

I hope that you have a fabulous week!

Until next time--get up,  get out,  and get moving.  Whatever you do today, be awesome at it!

Your friend,

Theresa

Workout Wednesday

Howdy,  howdy folks!

We're halfway through the work week and I'm  happy,  happy, happy about it.  I'm looking forward to a long weekend.  And this weekend marks the kickoff of college football!  Woohoo!

It's been in the triple digits here this week,  so our Pathways runs have been hot, hot,  hot!  I hope we get a break soon because they're starting to give me the side eye when I tell them it will eventually get better.

And I'm back on track with my strength training.  It feels good too!  Tonight is Body Beast Build Back And Biceps.  Tomorrow night,  I'll run with Pathways them I'll do Body Beast Build Shoulders.

Speaking of shoulders, I got a compliment on my traps the other day.  Woohoo!  So,  in honor of my "awesome" traps, I've got a shoulder workout for you for Workout Wednesday,  because who doesn't want  Boulder shoulders?!   I found this on Bodybuilding.com It looks like a good one that I'll be adding to my ever growing list of favorite strength training workouts.

Ok,  that's all I've for for now.

Until next time--get up, get out and get moving!  Whatever you decide to do today, be awesome at it!

Your friend,

Theresa

New Week, New Day

Howdy folks!

Happy Monday!

I hope you're having a great day so far.

We had another relaxing weekend at the lake. The weather was so perfect yesterday, it was really hard for me to leave. We only have a few more warm,  boating weekends this season.  I usually fight the end of summer tooth and nail, but this year has not been quite as enjoyable as usual. So,  I'm not going to be real sad to see it end. I am looking forward to some fall camping,  sitting around the campfire and relaxing though!

I flew through the chores and weekly meal prep when we got home.  I fixed  ground  turkey,  turkey  burgers,  brown rice,  baked sweet potatoes,  broccoli,  mixed vegetables,  and hard boiled/baked eggs in literally  1 hour!

I've been running with my Pathways group,  but have been neglecting my strength training workouts the past 2 weeks.  I'm am hoping to get back at it this week.  My fitness goals for the week are:

Monday: Chest / Triceps
Tuesday: 3 mile run ; Body Beast Lucky 7
Wednesday: Back / Biceps
Thursday: Shoulders
Friday: Rest
Saturday: 5-6 mile  run

So,  that's what's up with me right now. 

I hope that you all have a great week!

Until  next time- get up,  get  out,  and get moving.
Whatever you decide to do today,  be awesome at it.

Your friend,

Theresa

Positively Wednesday

Howdy,  howdy y'al!  Happy Wednesday!

We're already halfway through another work week,  and personally,  I'm more happy about it than usual.

This has been the  most  craptastic week from hell ever!

I've had a very difficult,  unsettling work situation to deal with this week.  I'm finding out the hard way,  that you can't trust anybody these days.  It's been rather difficult  for me to process this.  I'm not usually a  mean person and I get my feelings hurt very easily when someone is mean to me.  Someone at work felt the need to attack my character. I'm trying as hard as I can not to take it personally,  but that's easier said than done.  I've been told that "I did a great job"  and "consider the source".  Well,  I'm trying!  My sweet hubs  said  last night  "sometimes,  when a fly lands in your tea,  you just have to dump it out and get a fresh one". I think that's  the best thing I've heard in a long while,  so now I'm in search of "new tea"

But,  in the meanwhile,  I'm trying to stay as positive as I can.  A couple of weeks ago,  I was challenged by a friend  to  post 3 positives for 7 days. During the course of this little  challenge,  I realized that despite all the negative in the  world,  I really  have  a lot to be grateful for.  It made me realize that not every day may be good,  but there is something good in every day.

So,  I challenge you all to write  down  3 positive things daily for the next  7 days!

In the meanwhile,  PW3 had a good run last night.  It was track night and that scared some of them. But  they did a great job,  especially considering the  heat index was 100 degrees.  We did  800m x 2 then  400m x 4.

Our splits were:

800 @ 5:45
800 @ 5:45
400 @ 2:33
400 @ 2:45
400 @ 2:44
400 @ 2:33

Personally,  I  was glad to leave some of my frustration  behind on the track!

Ok,  until next time--get up,  get up  and  get moving!  Whatever you do today,  be awesome at it.

Your friend,

Theresa

Friday Wrap-up

TGIF y'all! Happy Friday!

We made it to the end of another week.

It's been a pretty good week here,  all things considered.  Last night was the first hill night for  Pathways. Despite a couple of snafus, it was a good run. I'm proud of my group thus far. They are eager and ambitious. That will serve them well over the next 10 weeks.

Tomorrow morning we are  running  a relatively flat  4 mile route.  After that,  we're either going to the lake to make the best of the remaining summer weekends. Or  we're  staying home because I've got some errands I need to run.  I'm torn and undecided.

I've been hitting my macros pretty close this week but  have been slacking on my strength training....oops! I've got to get back at it!  I was worried that I had lost my endurance during my running hiatus.  But,  I think that because of the strength training that I have been doing,  I'm not as far behind as I initially thought.  And for that,  I'm glad.  I am having some of the pain in my lower leg,  heel,  ankle area that I was experiencing with my  Achilles issue.  I'm going to try taping in  the  morning and plan to do  some rolling/stretching or maybe even yoga tonight.  I don't want to be injured again!

Wel,   I've got a lot on my mind,  but I won't bore you with all that today.  We'll save that for next week. Ok,  so  y'all have a super weekend! Same time,  same place next week!

Until next time--get up,  get out,  get moving! Whatever you do today,  be awesome at it!

Your  friend,

Theresa

What's on your agenda this weekend?
How many miles are you running?

Workout Wednesday

Good morning!! Happy Wednesday!!

We're halfway through another work week and y'all know that makes me Happy, Happy, Happy!!

Yesterday was a rare day for August in Oklahoma. The high was only in the 80's and the humidity was very low. It was beautiful, almost like fall! I had some frustrating personal issues to deal with yesterday, so I was more than happy to run last night. Pathways did a 2.5 mile recovery run through the neighborhoods near the store. I think that we all enjoyed the lower humidity! Everyone did very well. We have a rather large group, so we have some safety issues to work out, but all in all, I think I've got a great group and its going to be so much fun working with them this session.

Today is Workout Wednesday. Since fall marathon training has started for most of us, I thought today would be a good day to discuss marathon training.

Runners spend so many hours and put in so many miles training for their desired goal race. When race day arrives, we all know what we need to do/should do. But, do we know what NOT to do? I found infographic from Proform.com to share with you just to make sure you don't make any rookie mistake that could cost you time or heartache. Enjoy!

Spread the word on how to not run a marathon.



Until next time-get up, get out, and get moving! Whatever you choose to do today, be awesome at it!

 Your friend,

 Theresa

 Have you ever made any of these mistakes on race day?

Monday Motivation

Good morning!! 

Here we go again!!  It's a new day and a new week, lets make it count!!

We had another fabulous weekend at our lake place. Yep, we just left and we went right back! That's how much we love it there! Plus, there aren't too many more summer weekends left, so we're trying to take advantage of it while we can.

So far, Pathways is going GREAT!!  I'm so excited to be back. It's so exciting to work with these runners. I enjoy watching them pursue and achieve their goals. It really is very rewarding! We ran 3 miles last Thursday night and 3.5 on Saturday morning. Its been rather hot and humid here recently. We really aren't acclimated to that because we've had such a mild summer. I keep telling them to hang in there, it will get better. I'm not sure if they believe me, though. :-)

I really enjoyed our time at the lake recently but I'm ready to get back into our regular routine. I haven't been as careful with my macros as I should have been and I've slacked on my strength training. When we got home last night, I meal prepped, of course! I fixed ground turkey, baked chicken breast, brown rice, black beans, baked sweet potatoes, broccoli, mixed veggies, salad, and HB eggs. Tonight, we'll get back on track with our strength training with Body Beast chest and triceps.

And, that's all I've got for you now. Until next time--get up, get out, and get moving!!  Whatever you do today, be awesome at it!!

Your friend,

Theresa

Back to Reality

Hello, hello!!

I hope that you're all doing well and having a good week, so far. Hang on, we're almost there!!

Its been a great week for me, but its back to reality today. Hubs and I decided to take a little extended time at the last this past weekend and I am so glad that we did!! It is always so beautiful there but I was surprised at how peaceful it was. Monday and Tuesday were nearly perfect. There were very few boats, so the water was very calm. The weather was perfect! We had the campground all to ourselves. It was so quiet and relaxing! I could have stayed for days and days!!  Hubs got the chance to do a little fishing while I got to float and soak up the sun. The highlight of our trip was getting to see the goats on Goat Island. We've gone to this lake for several years now and just recently learned that this island is called "Goat Island" We heard there were goats on the island but we were skeptical, as we had docked there before and never saw or heard one. We've seen pictures of them recently but until Sunday, we had not seen them with our own eyes. We had a chance to see one of them Sunday and then on Tuesday, we saw them both.  Needless to say, it was a great week!

I didn't work out as much as I had planned. I probably ate way too much junk and consumed a few too many adult beverages, but it was all worth it! I think that we spend way too much time wrapped up in our daily lives-working, working out, watching what we eat, etc. Don't get me wrong, that's all very important. But I believe that if we truly want to be the best that we can be, we need to learn to lighten up and relax. Rest is just as important as exercise and clean eating!!

I packed my gym bag for a run after work today. And for the first time in about 6 months, I packed this shirt:

I have to admit that I'm more than a little bit excited about returning to coaching this group! It was such and integral part of my identity then I got injured and a little burned out. I've taken a break and now I'm looking forward to working with this group, preparing them for their goal race, the Tulsa Run 15k. I had such a fun group last fall. I haven't met them yet as I missed the first run Tuesday night but I'm hoping that we have as much fun, if not more! Some of our Pathways alumni have graduated to coaching, including my sweeper coach. It will be as much fun working with them too. Don't worry, I'll keep you posted with frequent updates and pictures!!  I just hope that I can keep up!!

 

And, back to reality for us includes back to our healthy habits: eating and working out. Of course I meal prepped when we got home yesterday. I fixed turkey sausage w/ potatoes, peppers and onions, baked chicken, baked sweet potatoes, salad and HB eggs. In addition to running tonight, I'll continue my strength training with an upper body workout.

 

OK, gotta go get ready for work now. I'll check in with ya again tomorrow!

 

Until next time--get up, get out and get moving!!  Whatever you decided to do today, be awesome at it!!

 

Your friend,

 

Theresa



Friday Confession Session

Hello,  hello folks!

TGIF!

I hope you had a great week!

I have a confession to make. I haven't run at all this week!  Eek! I've been doing my strength
training,  but I haven't run.  :(  I am fairly certain that I sustained a heat related issue last weekend.  According to  the  American  College of  Sports  Medicine, one should take at least a week off from exercising after a heat related issue. I had 1 physician at my work who recommend 2 weeks off.  At least the weather had been cooler this week, that will help when I get back out there.

Another reason I've limited my running this week is the amount of residual soreness I had after last week's long run. In the past,  I would have taken a day off and then got back of there,  never fully allowing my body to recover. I've been injured so many times though that I felt it wise to allow the soreness to resolve.  Meanwhile,  I've been doing some research into why I was  so sore.  I'm sure part of it was the dehydration,  but I believe my existing muscle imbalances played a role as well.

In the past,  I've had knee pain,  shin splints,  IT band problems,  Achilles tendinitis,  blisters,  etc.  My recent gait analysis indicated that I have "dead butt syndrome"  meaning my glutes don't  fire like they  are supposed to. It is basically caused by sitting all day. When the glutes and hamstrings don't fire properly, that forces the quadriceps muscles to overwork which contributes to injuries, especially knee injuries. I also have problems with tight calf muscles resulting in pain in my ankles and peroneal/Achilles tendons. I've spent most of this past week resting, stretching, rolling and cross training. I've also been reading articles trying to figure out how to correct these issues. I was delighted to get this email from Lisa @ The Conscious Runner regarding how to avoid dead butt syndrome.

I seems that I need to do squats to strengthen my booty. But I'm confused about that. If I'm "quad dominant" and trying to do squats, won't that only make my quads bigger? How to I squat properly so that I feel it more in my backside rather than in my hip flexors and quads??  I don't know, but I'm determined to figure it out because I'm tired of being injured!

Meanwhile, I'm really enjoying the strength training that I've been doing. I'm really starting to see some changes! I had a good pump going on last night after BodyBeast Build Shoulders. I spent probably 30 minutes in the bathroom flexing and ogling myself in the mirror. LOL

We're leaving after work tonight to go to the lake. I'm planning to get in 6 miles in the morning. Its not supposed to be as hot as it was last week and I'm going to make sure that I'm well hydrated. I plan to take it easy and not over do it. I don't want to be sore all week! We're staying through next Wednesday so we're temporarily putting Body Beast on hold (I don't want to pack all my free weights) but we'll do body weighted workouts while we're there. And of course, I've got a health menu planned.

So, that's what I've been up to all week. What have you been doing??

Until next time--get up, get out, and get moving! Whatever you decide to do today, be awesome at it!!

Your friend,

Theresa

Inspiration

Howdy folks! I hope you're having a great week so far!

I can't complain and even if I did,  it wouldn't do me any good.

My legs  are still very sore from my long run last Saturday. I did 7  miles,  up to the  top of  Bullet  Mountain  and back so that I could work on my downhill running technique.  It is 1100 ft elevation,  pretty much straight up! It was hard and wasn't a pretty run by any means.  I didn't feel well afterward.  I was nauseated and had chills and severe leg cramps .  My hubs thinks that I overheated and got dehydrated.  I think he might be right,  but shhhh......don't tell him I said that!

I didn't run yesterday morning.  I gave the legs another day of rest.  I did  Body Beast build  chest and triceps instead.  Today is leg day!  I might go have make  some modifications  because of the residual soreness. The forecasted high temp for tomorrow is supposed to  be in the 70's,  so I'm hoping to get in a few recovery miles then.

I've had a couple of insightful conversations recently that I wanted to talk to you about.  Last Wednesday,  after my personal trainer session,  I posted a flex selfie.  A good  friend sent me a message to tell that I was looking good,  happy and healthy.  He went on to say the he was "a work in progress" and thanked me for the inspiration. I replied with my usual "not where I want to be  but  closer than I used to be"  line and didn't give it much thought.  Then yesterday, I was scrolling through Instagram and ran across a new account that really struck me.  I followed it and commented on  her photo that she was inspirational. To which she replied "aren't we all"  That comment really resonated with me and I completely got what my friend was trying to tell me last week.  The definition  of inspiration is: a person or thing that motivates mentally or emotionally. It was in that moment that I realized no matter where I am in my journey,  there is someone out there who is just starting.  Who knows who you might  be influencing today,  so do your best to put your best self out there! Everyday you  should strive to  be a little bit better than you were yesterday! #relentlesspursuitofbetter #rpob

Until next time--get up,  get out and get moving.  Whatever you do today,  be awesome at it!

Your friend,

Theresa


Who or what inspires you?
How do you try to improve yourself everyday?

BIG NEWS!!

Hello, hello!! 

Happy pre-Friday y'all!  We're on the down hill side now!!  I don't know about you, but I'm ecstatic about it because we all know I'm just working for the weekend!

I told you yesterday that I had some awesome news for you. Well, drum roll please........

I'm pleased to announce that I have been selected as a "run-bassador" for Run Revel race series. I was contacted by them a while back about becoming an ambassador. I was delighted when they contacted me because I had been looking for a fall race and ran across the Big Cottonwood half marathon in Salt Lake City, Utah in September. I was considering this as my fall race as it is one week before my birthday. I thought it would be a great birthday present to myself!! So, naturally, I was thrilled when they contacted me to notify me that I had been selected as an ambassador.

 

REVEL is a series of running events that is gaining a broad presence in the running world by distinguishing its races in a number of ways, including its unique courses, emphasis on runner experience, and partnerships with local communities, nonprofit organizations, sponsors, and government agencies.

 

REVEL races can best be described by two words: Fast & Beautiful. Our events take place in the most beautiful venues available in the areas in which they are held. REVEL races seek to maximize the time our runners spend running in canyons, forests, state or national parks, and so forth. In addition, the downhill nature of REVEL races provides a unique opportunity for runners to achieve personal best times and qualify for exclusive events.

In addition to providing unforgettable experiences for our runners, REVEL races also deliver value to the communities who graciously host our events. Each REVEL race brings significant financial benefits to local economies, provides an opportunity for communities to brand themselves, and creates a healthier and more fitness-friendly community. Additionally, proceeds from each REVEL runner's entry fee are donated to local nonprofit groups geared towards health and environmental causes.

Currently, they have marathons and half marathons in  Denver, CO; Salt Lake City, Utah; and Los Angeles, CA. I'll be running the Big Cottonwood Half Marathon in Salt Lake City on September 13, one week before my birthday.

The Hoka One One REVEL Big Cottonwood Half Marathon may be the fastest and most beautiful half marathon course you will ever run. Experience the amazing views in the canyon with the sun coming up and the fall leaves glowing brightly. The half marathon begins at Spruces Campground in Big Cottonwood Canyon and runs straight downhill among the canyon cliffs and alongside Big Cottonwood Creek for nearly 10 miles to the mouth of the canyon.  After exiting the canyon the course is straight, downhill, and fast, without a single turn on the entire course and a continual slope down to the finish. At the mouth of the canyon runners will continue straight onto Fort Union Boulevard and continue due west to the finish line in front of the Cottonwood Heights city offices.

The marathon begins at Brighton Ski Resort at the top of Big Cottonwood Canyon and runs straight downhill among the canyon cliffs and alongside Big Cottonwood Creek for nearly 15 miles to the mouth of the canyon. Runners enjoy an average 5% grade during this stretch. Make sure you train appropriately for this downhill section as downhill running works your muscles differently than flat or uphill.  After exiting the canyon the marathon course heads north for an out-and-back on Wasatch Boulevard. With the road completely closed to all traffic and reserved solely for the marathon, runners will be able to witness incredible views of the Salt Lake Valley and cheer on their fellow runners as they pass going the opposite way. This 7 mile stretch of the marathon is relatively flat with slight rolling hills.  After the out-and-back the marathon course returns to the mouth of Big Cottonwood Canyon and enters the city of Cottonwood Heights, following the same downhill course as the half marathon to finish in front of the Cottonwood Heights city offices. The marathon course is USATF certified and is one of the fastest Boston Marathon qualifying races in the country. 
 
In the upcoming days, I will create a team that you'll all be invited to join. Once my team is created, I will be given a discount code to share with you so that you can join me. All teams will receive a professional team photo at the finish, and team scoring. Teams of 12 or more receive additional benefits, including the option to create official Hoka One One REVEL Big Cottonwood team shirts with their team name and a custom color, as well as team tent space at the finish. I'll have more information about it in the upcoming days. Keep watching the blog or follow me on Twitter @RNrunnerdiva or on Instagram @tunruh67 for more details and information.

I'm incredibly excited to be working with and representing Run Revel! And I would be thrilled to have you all join me in Utah in September! It would be a wonderful birthday gift to have you all run with me!! Or y

Until next time--get up, get out, and get moving!!  Whatever you do today, be awesome at it!!

Your friend,

Theresa

    

Workout Wednesday

Hey y'all!  I hope you're having a great week so far!

We're already halfway through yet another work week.  I find that hard to believe.  But it has  been a busy one,  so far!

I meal prepped like a boss this past weekend.  We didn't go to the lake so I was able to take a little extra time prepping.  I fixed grilled chicken, turkey burgers, boiled eggs, ground turkey,  brown rice,  black beans,  sweet potatoes,  broccoli,  mixed veggies,  and fresh fruit. We tried something new for breakfast this week: chicken apple sausages.  They were delicious! So we're both fairly well on track with our nutrition this week.

I'm pleased to announce that hubs is doing the  Body Beast  workouts with me on a daily basis. We had a few misses the first week,  but we've been very consistent this week.  We're going on vacation in a couple of weeks,  so I'm not sure how we will manage that  but we'll figure out something. This morning,  I worked out at the gym it my trainer.  It was a good session.  It was obvious to me that I need to keep working to strengthen my core! I'm still weak in that area.

I'm still tracking fats,  carbs,  and protein in My Fitness Pal using the calculations from If It Fits Your Macros I'm getting a better understanding of the process. I still am not seeing the progress that I want to see.  I'm just going to keep with it though.  I really like the concept of not tracking calories.  I record all my daily food.  And,  if I still have room for a treat,  then I have the treat and don't feel guilty about it.  I haven't been on the scale in a couple of weeks.  I'm not hungry at all. It is isn't  restrictive at all.  I think that it  instills  a healthier  mindset than counting calories and watching the scale. Both of those methods can lead to eating disorders and body image issues.

Today is  Wednesday,  so that means it's Workout Wednesday.  I've got a quick,  total body circuit for you today.  You can either incorporate this into your usual routine or it can stand alone if you're pressed for time.

So,  that's all for now.  I'll have some super exciting news for you tomorrow  so stay tuned!

Until next time--get up, get out,  and  get moving! Whatever you do today,  be awesome at it!

Your friend,

Theresa