Hansons Marathon Method

In preparation for the Myrtle Beach Marathon in February, I've decided to follow Hansons Marathon Method. The philosophy behind this "different" way of thinking is based on the teachings of Arthur Lydiard. Cumulative fatigue results from repetitive training and doesn't allow for full recovery between training days. I am already up to 50 miles per week and I just began week 5 of 18. I will peak at 60-70 miles per week toward the end of the plan. Some other differences include: the longest mileage in one day is 16 and the tempo run is done at goal marathon pace. The more I read the "why" behind their plan, the more I like it. It's worked well for me so far. I'm not overly fatigued and am able to complete my SOS (something of substance) workouts. Each week I have a tempo run, long run, and speedwork. There is one rest day or easy mileage and the other days are easy pace. I'm excited to see what the marathon holds this time around! Oh and I forgot to add that my buddy found me 2 pairs of Brooks Green Silence!! They don't make these anymore but he found me some! These are my favorite trainers!!

All Things Running

Closed a chapter of my life today at noon. It was hard to say goodbye to my buddies and I am thankful we will be able to stay in touch via social media. I had mixed emotions but have always felt confident and at peace with my decision to leave Wake Christian after 21 years. All things running means just that. My life is full of running! Not only my personal training regime but also working at a running store, coaching 2 training groups, personal coaching of 2 clients, and directing 2 races. I couldn't be more happy. Looking forward to the Disneyland Half-Marathon on Sunday! Then comes the Magnificent Mile a couple weeks later in Raleigh. And of course marathon training takes center stage in October! Hansons Marathon Method is my choice this go round. You can take the first step in changing your life! Little by little you can see the difference! Take care! Hello Better! Find Your Strong! Check out my get it done shoes below. Saucony Grid Virrattas!

My Daddy, Larry Robert Johnson, aka Fred!

Never will I forget where I was on July 27,1994 at 4:00pm. We knew his time was short when he was diagnosed with a brain stem tumor some 16 months earlier and as I sat beside his bed that afternoon, I watched for him to take his last breath. Many things kept going around in my mind...I wished I could ride in that green truck one more time, I wished I could hear him call me "Buzzard Bait" one more time, I wished I could watch him swim the entire length of the pool holding his breath one more time, I wished we could play with the bouncy balls in the house one more time, I wished I could have one of his awesome meals one more time, I wished I could see him eat a can of sardines one more time, and I wished he wouldn't die that day. 56 years old is too soon to be gone! As I held his hand, he took his last breath and I knew he was at peace in Heaven and not in pain. I was the one feeling pain and sorrow. Many say I look most like my dad and am built like him with a short, stocky frame. He taught me so many things, he was the strongest man I knew and could do just about anything. I learned how to work hard and persevere in the face of defeat and I learned how hard he was willing to fight as I watched him over those 16 months during his illness. To those reading this who still have their parents I encourage you to call them or go see them as much as you can! We don't know what tomorrow brings... To my Daddy-aka Fred-you are greatly missed and I love you and think of you every single day! I know MamaWassie was so happy to see you and Uncle Charlie again!

Disneyland on the horizon

Base building has been my focus over the last few weeks and it is going very well! My foot has been doing great and my fitness classes are helping me get stronger. The Disneyland half is Labor Day weekend and I am ready to go! Not only do I get to run in California but we are also planning to go to Del Mar for a horse race and take the Dearly Departed Helter Skelter tour! So excited! Sometimes I get sad though, because as I write this, I only have 5 more full days left at the only job I've ever known. Though I will be moving to my second career and doing something I love, aka running...I will miss Wake Christian Academy. It has been my rock these past 21 years and I am thankful for my time there. Okay, back to running...I'm currently coaching a former student with my 4 week jump start program. He is very motivated to improve his running and I can't wait to see his progress! If you are wanting to begin a running routine, let me know and I can help you get started safely. That's all for now!

Run Happy and follow your dreams! You never know what tomorrow holds.

New Beginnings...

Six years ago this month was when I realized I needed to make a change in my life as far as my weight was concerned and I took the next step and joined Weight Watchers. I weighed almost 200 pounds, was content with my job at Wake Christian Academy and thought it was my forever job. Little did I know how much could change in just a few years. You all know I lost a lot of weight and running became a big part of my life. I was no longer coaching at Wake at this time and began to have a desire to help others reach their fitness goals. I decided to become a certified running coach. I took advantage of an opportunity to coach at Capital RunWalk where my personal coach worked and began to realize more and more how important this was becoming to me...this desire to coach others about their fitness. Finally, a running store opened up at Myrtle Beach called Black Dog Running Company and I would go hang out and talk to the owner as much as I could. We soon became friends and last fall I mentioned to Daniel that I would love to volunteer at the store sometime and could he show me how to fit people for the proper running shoes (did you know that about 80% of people wear the wrong kind of shoe for their foot type...make sure you have good shoes!) and he said that was a possibility. I was very excited!! Meanwhile, I found an opportunity to help coach a group of beginner runners down at the beach training for their first 5K. It was great! After the first of the year, I mentioned again to Daniel about helping at the store and long story short, instead of just volunteering, I began working there a couple weekends a month this past April. He even pays me! I say that with a chuckle because it doesn't feel like work...it's my passion to help runners and I love working at the store. And yes, I did learn to fit people for the right kind of shoes! There will be some other opportunities at Black Dog in the near future as well that I'm excited about! We aren't moving to Myrtle Beach just yet and as long as I am in Raleigh, I will still coach at Capital RunWalk each year (we have 2 sessions a year) and I am also working towards my certification in personal/group training. I would love to teach some fitness classes/bootcamp style classes and maybe even get into crossfit (who woulda thought) at some point. I will be directing the Mission Outreach 5K this year too. I am thankful that I have the opportunity to follow my dream and passion and do not want to take it for granted. I put all that I have into my coaching and at the store to help others reach their goals. My family and friends have been so supportive of my dream and never once questioned me or said it was silly to quit a stable job like WCA after so many years. I don't want to look back in 20 years and think of what might have been. My husband, my best friend, my biggest supporter (who btw owns a shirt that says "running sucks" haha) has been there every step of the way. He may not always understand my "runner talk" but he knows that it makes me happy and so that makes him happy! Thank you rach aka Will for having my back!! So...I love Wake Christian Academy, I am sad to be leaving, 21 years is a long time and this was my first and only job out of college, but sometimes the right thing is a hard thing. It will always hold a special place in my heart! Thank you Mike Woods for understanding why I need to leave-we've worked together many years and I won't forget your friendship ever! Good thing we have access to social media so we can keep in touch! Thanks for taking time to read my ramblings...but remember, I am an LDR--Long Distance Runner--so endurance and long are 2 things I know about firsthand! Oh yeah, and there is that BQ...next marathon training cycle begins in October! After the 3:45 yet again!

Foot Problems Gone...for good hopefully!

Happy to report that my foot problems seem to have gone by the wayside. I'm beginning to ramp up my training again. I haven't run 30 miles in a week since Myrtle Beach full. Grrr... Time to begin building my base mileage for marathon training, which begins again in a few months. I'm planning to follow the Hanson Brothers plan for my fastest marathon yet! Woohoo! Lots of new and exciting things have been happening since February... 1. I've been taking Bootcamp classes 2 times a week and this has really helped my foot get stronger! I've not always suggested cross training but I am a believer now. I think most runners could benefit from some lateral training, cross fit, and or Bootcamp classes. I have personally seen a difference in myself. 2. I am working on getting certified to be a personal trainer so I can teach fitness classes along with coaching runners. 3. My Fit-tastic group at CapRun has averaged about 25-30 people during this session. Our target race is June 8. I'm soo proud of them all! 4. I've been working in Myrtle Beach at Black Dog Running Co. a few times a month. Most importantly, I still love running! A few things I've learned through this foot injury: 1. Sometimes it takes a while to heal, don't rush it or you will be sorry. 2. If you decrease your mileage, you need to decrease your calorie intake. I didn't learn this one until I had gained those extra pounds...still working to get them off. Umm...yeah... 3. Doing other forms of exercise besides running is okay. Really...it is okay. That's all for now. I've got an 8K in the morning here at Williamsburg. Time for nighty night...

2013 Myrtle Beach Marathon-Marathon #6!

I knew it wasn't going to be a BQ kinda day for the MB marathon. As I've mentioned in previous posts, my training cycle was far below what it should have been for marathon racing because of sickness and that darn foot thingy. But...there is always a glimmer of hope. Each time I toe that start line, I believe there is always a possibility I may have the best race of my life and finally reach that goal. If ever I lose that glimmer, I'll probably hang up all my racing flats...
I helped out with packet pickup on Thursday night and was able to see my buddies from last year. I always get excited about PPUD and this was no exception! On Friday, I volunteered at the Grand Strand Running Club booth and saw many of my friends from NC coming to race. Again, a fun and exciting time.
The race itself was my best for that day. Still figuring out my nutrition but it was a lot better than before. I ran several miles with my CRW race team member Trey Michael and some with his wife, Amy. Mostly, I was on my own and found myself thinking ahead to my short distance training and the next marathon, which will most likely be MB again. On an extremely happy note, the man from last year who collapsed on the course and I saw them doing CPR was actually running in the half this year. Wow! You can't keep a runner down I guess! My time was 4:28...Not my best, but not my worst either. It is what it is and now it is time for a new training season.

Happy Running to you all!!
Follow Your Dream!!