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!!

Krispy Kreme Challenge Complete!

The Krispy Kreme Challenge is as the name suggests...a challenge. You need to have a plan. I had a plan and executed it very well! Even though the course was longer this time, I was still able to finish 2 minutes faster! So, my plan was as follows: Have 2 bottles of water Pair of plastic gloves Gallon ziploc bag Run the first half as quick as I can Grab my box and begin eating the first doughnut while looking for a place to sit Smash 3 "cold nows" at a time in the ziploc bag Chew as quickly as I can and drink water to wash them down With a little over half a doughnut left make my way to the chute to show my empty box Put the rest in my mouth, continue chewing, show my empty box and take off running Refrain from smacking the smart aleck 2 blocks up asking if any of us wanted another doughnut haha! And most important, keep your eyes straight ahead to avoid any interesting sights on the ground. Pretty good plan. My splits were 19 min to run 2.5 miles, a little under 12 minutes to eat the cold nows, and 21 minutes to run back 2.5 miles. My finishing time was 52:02! yay! I did feel like I was going to get sick a couple of times and then especially near the finish when those 2 people lost their stomach contents. All in all it was a fun race. I don't want to see a doughnut anytime soon-probably about 4 months-that's what it took last time anyway. Thanks for reading!!

A Dopey Kind of Weekend

Little did I realize what I was signing up for when I decided to run Goofy's Race and a Half Challenge plus the Family 5K. I knew that running 3 races in a row was not something I should do on a regular basis but once should be okay and it is Disney so...I did my research on how to train for such a Dopey kind of race and waited for October 1 to arrive. I wasn't prepared for the foot injury that was to befall me in July. I blame too much/too soon trail running. My achilles and other areas of my foot would hurt after my training runs and the next morning but not during the run generally. This caused my mileage to be lower than what I was used to. Couple that with a 5 day sickness around Thanksgiving and you have someone who was supposed to be training at around 45-55 miles per week that was barely running 4-5 days some weeks. I did manage to squeeze in 3-20 milers (only one of which was 21 miles and the other 2 were 20) and one double back weekend (I ran 18 miles one day and 13 the next). I was supposed to do 2 double back weeks but ran out of time. As I averaged my weekly mileage during this training cycle I was quite distraught when I realized I had only averaged 28 miles per week for the 3 months. Good grief, how in the world am I going to last 42.4 miles at Disney? I was pretty nervous-I tried to hide it from everyone. Maybe I can still BQ I said all the while thinking, yeah right, in your dreams!! Fast forward to race weekend. Day 1-5K, I ran about a 10 minute pace for the 5K. No big deal, I felt good. I knew this was the easy part! I was back at the hotel before it was light. Day 2-Half marathon, I felt pretty good the first few miles and was having trouble keeping my pace easy so I stopped several times to walk and go to the bathroom. Half marathon complete in under 2:10-not too bad. I was amazed my foot wasn't hurting either! Day 3-Marathon, I wake up at 2am feeling pretty good. Not sore really at all and my foot isn't hurting either. Maybe this won't be as bad as I think. I get to the start line and find the 3:45 pace group. I tell Bill that I'm going to stay with him as long as I can. I followed Bill and his balloons for about 2 miles. It was then I knew it was going to be a very long day...What happens through the next 24 miles is a back and forth with running at a comfortable pace, walking at a fast pace, shuffling along, passing other run/walkers, being passed by the same run/walkers, and thinking that this is the craziest thing I've ever done and I won't be signing up for it again. My iShuffle got overheated at mile 8 and I am very glad Disney has some of the best entertainment around, I didn't even miss my music. At mile 15 I seriously thought that I was going to walk the last 11 miles. As it turns out, I was able to eek out a 5:08. I was surprised I made it in such a fast time considering how much I had to walk. As I passed the 24 mile marker I thought, the best thing about this race other than actually crossing the finish line, is that I never have to sign up for anything like this again. That was the first thing I told Will too! And here we are 3 days later...guess what, I still feel the same way! As I try to analyze what went wrong I don't have too many answers other than my terrible training cycle and that I am still working on my nutrition during the race. No excuses though. I did what I could and am thankful to have finished all 3 races! Mickey Mouse was proud of me too! And, even Goofy bowed down to me in the park! And it is Disney!! Next up is the Myrtle Beach Marathon in mid-February. That is only 5 weeks away, hardly enough time to make up for a terrible training cycle since October but, I will do what I can and then regroup for the next marathon. Yes, I still think I enjoy the marathon distance. I can't say farewell without listing some of the interesting things I saw during the race... 1. Of course, public urination is perfectly acceptable during races. I found my spot in the woods before the race start along with the other needy ones. Yes, I always have my toilet paper! 2. Several men were wearing tutus 3. Will saw one guy running the race backwards 4. Volunteers are the best at Disney races 5. One guy was actually running in sandals Happy Running and Hello Better!!

Ode to Mr. Taper and Nervous Energy

It is hard to believe the Disney race is almost here, I mean, I've only been thinking and planning for this for the last half year. If you had told me 5 years ago that in a few days I would not only be racing for 3 days in a row but completing my 5th marathon, I would have laughed out loud. Long gone are those sluggish days where I could hardly wait to get into bed...wait, I still can't wait to go to bed but at least now it's not because I'm sluggish! Running has transformed my life in so many ways, I can't believe I am where I am today. I am thankful to be here though and that I have the opportunity to coach others to reach their goals. But this is supposed to be an ode to Mr. Taper...you can tell I have nervous energy already! I don't like the taper period simply because you don't run your regular mileage. Granted, you need to rest up and store that glycogen in your muscles for the big race but still...anyway, it is a necessary evil and one that is almost over. Come Sunday morning at 3am I may be wishing I was tapering again. Not sure if I will have time to blog again before the race so I wanted to let you know my "plan". I plan to run the 5K and half marathon at an easy pace. My goal for the 5K is anywhere between 26-28 minutes and the half is anywhere around 2 hours. Come marathon day, I will begin with the 3:45 pace group and see how that goes. I'm not really expecting to BQ but I would seriously kick myself in the butt if I woke up and felt the best I ever felt and had not prepared to race for a BQ. I told Will to not worry as I may be way past 4 hours, even 5. Who knows how my body will respond to what I'm getting ready to put it through. You can be sure of 1 thing-whatever time I finish is pretty much all I had to give that day. There will be other races--Myrtle Beach in fact--Really the important thing for this weekend is to complete the Dopey Challenge, get those 4 medals, wear them proudly in the park (for about 5 minutes) and get my picture taken with the Big Mouse himself. I will ask him once again if he is proud of me and I know he will shake his head furiously!! I think I need to get my picture taken with Goofy and Dopey too now that I think about it! Thanks to you all for your support! I know many of you have told me that you enjoy the runner tracking and hearing about my racing ventures so that you don't have to run yourself haha or you just like living through me and my crazy running and I appreciate that more than you know! It's been a fun journey getting to this really crazy race--and no, no, no- Charles, Joey, Jack, John, Blanca, and all you other ultra runners--I have no plans to switch to the dark side. My race is over a 3 day period-you crazies do yours all in one day! Check my facebook page on race day and you will see the split times!

Dopey Challenge

The Goofy/Dopey Challenge will be here soon! I can't say this has been the greatest of training cycles, actually it has been a terrible training cycle! From being sick to having my foot give me problems, it has seemed like a never ending battle to finally get to taper time. I've been grouchy enough these past few months that I don't think anyone will notice it is taper time, haha! I honestly don't know what is going to happen that weekend but you can be sure that my stubbornness will manifest itself many times. Nevertheless, it is Disney after all, and I will enjoy racing with all the other Mickey Mouse lovers! Let me clarify that I will be running the 5K and half marathon at an easy pace. I will be racing the full...still dreaming of that BQ. It most likely won't happen at Disney but I have to at least start out with that mentality and they do have a 3:45 pace group so... On a happier note, my run group, NEXT STEP Performance Training begins Jan 21. I will also be coaching with some others down in Myrtle Beach beginning Jan 6. I'm very excited about these opportunities! Fit-tastic begins in early March so I'm gearing up for some busy months ahead. Thank you for your time...now get out there and exercise!

Fit-tastic Completed and Other Interesting Things!

Since my last blog many things have happened:

The fall Fit-tastic season finished and several ran in the Monster Dash 5K at CRW. They did a fantastic job! I was very proud of them! Several have made a commitment to continue running! Yay!

I was a "medaler" (handed out finisher medals) at the Myrtle Beach mini marathon. I had a great time! It was neat to see people crossing the finish line and accomplishing various goals. For all you racers, just know this, there are many things that occur at the finish line that we have no idea about...cleaning up vomit, proposals, medic assistance, etc. It was a wonderful experience!!

 I competed in my first relay race. Jackie, Ed, Ronnie and I were on the marathon relay team for Capital RunWalk at the City of Oaks Marathon. It was a different but fun experience. Our team finished 15th overall with a time of 3:34. Not too bad for a bunch of oldies! haha! Blue Ridge Relay here we come!!

I did my first 20 miler of my marathon training plan yesterday. Only 8 weeks until the Dopey challenge! I'm so excited to be racing again at Disney! I've gotta start choosing my racing wardrobe! 3 different days = 3 different shoes, 3 different outfits, etc. What fun!!

NEXT STEP Performance Training begins again! January 7 is the information and registration meeting! Check out the information on my FB page. Email me with any questions!

New things I've been doing during my training include:

1. Using 5 hour energy during my long runs (I will use this during races too)

2. Taking a caffeine pill before my long runs

3. Wearing compression socks and sleeves (during long and short runs and sometimes none at all) I like them!

And, last but not least, a new opportunity for coaching...this one at Myrtle Beach. If all works out, I will be part of a training committee with the Grand Strand Running Club to help train beginner, etc. runners for a target 5K race in March. I am very excited about this opportunity!!

Thank you for taking time to read! Remember: Run hard when it's hard to run!
                                                                                                          

Team 1: Lindsey, Candace, Barry, Dunford

/Team 2: Jackie, Dawn, Ed, Ronnie

Upcoming Races and New Logo

Fit-tastic group is doing well. The target 5K race is the Monster Dash at Capital RunWalk on October 28. I'm excited to see how the group does. It is neat to hear many of them comment how much they can tell they have improved and how much easier it is to run than when we began. I have officially begun my marathon training. Disney is only 3 months away so I better get busy. I have to increase my own endurance and get those 20 milers in. After the Monster Dash, I will have a couple other races before Disney. I'm running my first relay with some of the runners from CapRun. The City of Oaks Marathon Relay is early November. Then the 8K at Myrtle Beach is Thanksgiving Day. I will once again try to lower my PR at this race, take a nap, eat some turkey, and then go night shopping with all the other crazies at the beach. I don't usually race in December, but I'm planning to run the Jingle Bell because it is early December and won't interfere with the last weeks of training before the Goofy/Dopey Challenge. Speaking of Disney, I have to plan 3 days of racing and what to wear, not to mention the shoes...This will take some thought. One last thing, I have a new logo for NEXT STEP. It's very cool! My next run group will be after Disney, around the 3rd week of January. I'll post details at a later date.

Happy running and when you face those down days, just hold your head up and realize that's what it is, just another day and it will pass. Consistency in training is important! I have to remind myself of this quote a lot (I have it at my desk too) "It's hard to train for a marathon, but it's even harder to not train for one."

Run Smart, Run Long...

Do you want to run for a long time? I'm not talking about doing an ultra race (those people are crazy...haha)...I'm talking about running for the rest of your life. In order to do that you have to run smart and learn from your mistakes and realize it's okay to make a change.

I like to think of myself as a seasoned runner and in many ways I think I am but then something happens to knock me off my pedestal. You see, I've been pretty stubborn my whole life and if you knew my mama, you'd know the apple didn't fall far from the tree. Anyway, that stubbornness has helped me in more ways than just running, and, yes, it's also gotten me into quite a bit of trouble-even as a "mature" adult. Being stubborn, I will push through injuries until the last minute and then let them heal, run those "junk" miles to hit my weekly goal, etc.  But then my body rebels and reminds me that although I am in the best shape I've ever been in, I am almost 42 years old and can't quite do what I could were I in my 20's.

I will make an assumption now that most runners are like myself and set pretty lofty goals, realizing they may not ever reach some of them. We don't always share these goals with others but they are there nonetheless.

Did you know that you CAN actually run too much? I didn't think I would ever say that but recently, I realized you can actually run too much and then, guess what, your training will begin to falter and you may not even realize why until it's almost too late. Don't get me wrong, I love running as much as ever (I can talk about it all day if you want to) but it is important for you to sit back and take stock every now and then to see if you need to make a change. My body made me sit back and take stock and I realized that over the past month I have been running too many times a day, not having a true rest day when needed, and when I finally realized that, I made some adjustments. One of those adjustments was hard to say goodbye to but necessary for my personal training not to suffer any longer. The difference in my training mileage over the past month was a deficit of 10-15 miles per week. I couldn't believe I had gotten that far behind. My August mileage was the lowest I can remember in at least 1.5 years. Not good...Yep, I cried when I saw the numbers...that's how important it is to me. Nope, some of you don't understand me, it's okay, just keep reading.

So, maybe it is time for you to sit back and think about your own training. Some things to think about-I put my answers for you to see: 

1. are you tired even after a good night's sleep? Yes
2. has your nutrition been lacking? Yes, I've gained about 5-7 pounds this summer
3. are you able to complete your scheduled runs or do you have to cut them short because of fatigue? I've had to cut some short
4. do you have some aches and pains that weren't there before?Yes

Okay, pity party over! Marathon training begins October 1! Until then I will be building my base to 45-50 miles per week.

Run Smart! Run Long! Thanks for reading!!

The shoe review of an addicted runner...I only have 15...

Yes, I own a lot of running shoes but you will come to understand they all have a different purpose for me. I have a neutral foot and enjoy wearing minimalist shoes even during my long training runs. My feet do very well with the lighter weight shoes. I wear racing flats for training shoes but it works for me.
I am probably termed a Brooks girl but wear Saucony and Mizuno brands as well.

Here is my personal shoe review of my trainers and racers and even one shoe that is a loser...

Beginning left to right in the back:

Row 4: These shoes are on the way out, I don't wear them too much anymore, except for some junk miles or when the weather is muddy.

1. Brooks Launch: A nice trainer shoe, I just can't wear them over 7 miles or they hurt my feet.
2. Brooks Pure Connect: A minimalist shoe that I am trying to like. It's been a hard sell. My mind isn't made up on this one yet.
3. Mizuno Wave Rider 14: A trainer shoe I used to wear all the time before I switched to Brooks. I love the hard feel on the bottom.
4. Mizuno Wave Rider 14: See above description

Row 3:

1. Brooks Green Silence: These shoes are really racing flats but I use them for my training. Proud I have almost 643 miles on these shoes!! I love, love, love them...and they are going to quit selling them. Boo!!
2. Blue Brooks Green Silence: I just call them blue to distinguish from the black and purple ones. Same as above
3. Saucony Kinvara 3: These may be the replacement trainers for my Green Silence when I can't buy them anymore. These remind me of the Mizuno Wave Riders with the hard bottom. Love them!
4. Purple Green Silence: Still in the box waiting to use. 

Row 2:

1. Mizuno Ronin 3:These I call my "loser marathon shoes" because they let me down in my big qualifier marathon and therefore they will never grace another "big race" again! Loser!! Thanks a lot!!
2. Brooks T6 Racers: My 5K and 8K racing flats. They make me feel like Dorothy in Wizard of Oz and I pretend I can move fast! Sometimes I actually do haha.
3. Saucony Fastwich:My 5K racing flats I wear sockless. It is a different feel and I enjoy racing with the wind running through my toes.
4. Mizuno Ronin 2: My yellow Mickey marathon shoes. These have done well for me in long distances and I'm not done with them yet!

Row 1:

1. Nike Zoom Spikes: I wear these sockless at the track meets during the summer. They make me feel fast!
2. Saucony Kinvara Trail: Since I'm helping coach Cross Country this year, I figured I needed some trail shoes. These are more minimalist and crossover to run on asphalt as well. I've enjoyed them so far.

So, there you have it. I wear the Brooks Green Silence, Blue Green Silence and Saucony Kinvara 3 mostly. 

I do have a pair of Mizuno Wave Riders down at the beach for the time I actually decide to run on the sand. Not sure when that time will come but the shoes are there waiting.


Hope you enjoyed my little review. I think I have all different terrains covered but if you can think of another kind of shoe I need, just let me know...:)

Step back mileage...necessary but not always fun...

I must admit that being in a "step back" mode for the past 2 months has been a little difficult. I'm really only stepping back my mileage every other week but I don't necessarily write down what mileage I will do each day like I usually do. I know how many miles I want to run each week but I'm trying to enjoy it nonetheless. It is hard to not run your regular mileage and when I try to explain this to others...they just don't understand. It still amazes me at how much I actually love running! Yeah, I know, you think I'm weird but oh well...there are worse things to be addicted to right? 

I've been having some pain down my legs when I drive and the doc said it was probably a pinched nerve. I have some anti-inflamatory medicine and I can tell a huge difference after just 2 days. It has not affected my running pace at all...just uncomfortable when I drive. Good thing I have a high tolerance for pain!

I will soon be ramping up my base mileage to 50 per week and then comes the marathon training in October! I'm looking forward to writing my own training plan this time around. Bobby coached me for a year and a half and I know I will refer to the plans he created for me too. 

It seems I do something with running almost every evening. I have my run class 2 nights a week, CRW run group on Tuesdays, XC team practice on Tuesdays and Fridays, and Godiva track meet on Wednesdays.

Fun times!!

FYI-I have developed a 4 week training program for beginners or those wanting to get back into regular exercise. I will meet with you personally to explain all the details and get you started. If you are interested, send me an email. dawnwhiterunning@gmail.com

That's all for now...Happy Running
The Olympics are soo soon!! Will and I leave August 1. We will communicate via facebook while we are gone...

Ahh...the heat...

Hydration is important in a runner's life and so much more so when the temperature creeps up and up. Just drinking water while you run is not good enough. You need to stay hydrated throughout the day and night. Planning ahead will eliminate lots of problems.
I like to carry my hand bottle filled with Gatorade or water and a wet bandana with me while I run. It gives me a little bit of relief as I dab my face. Sprinklers are a help too!

So, my run class is going very well. We are slowly building up their endurance each week. Several comment that they can see improvement and of course, this makes me very happy! We have about 6 weeks until the 5K, I can't wait to see how they do.
Happy Running to you all!

The cutest Runner Girl!

2012 Summer group (minus 3)

NEXT STEP Performance Training

I never thought I would have my very own run class but that is exactly what has happened. I have 17 participants and from what I can tell, they are having a good time. We are beginning a 9-week program that ends with a 5K run. My desire is to teach these runners how to slowly build up their base in order to accomplish the running goals they have set for themselves. I am teaching them how to stretch before and after workouts, my nutritionist is coming to share with them in the next few weeks, and they receive unlimited encouragement. I truly believe each one will be able to look back on our training time together and see much improvement, if they have followed the training plan. 

Remember this, "If you are going to doubt something, doubt your limits."

If you are reading this and want to take the NEXT STEP, please contact me for more information. It only takes a few small changes to make a big difference!

Komen Global Race for the Cure and D.C tourists

Will and I had a great time in Washington, D.C. this weekend. We try to visit our nation's capital once a year. Of course, if a race is involved, I am very happy about that! After a long ride and a lot of rain, we finally arrived on Friday and checked in at our hotel. The race was Saturday morning so we left bright and early for my warmup time. The starting line was near the Washington monument and the race went around the city and ended at the National Mall. I was trying to place in the top 5 for my age group and post a better time than last year. I ended up placing 7th out of some 340 women aged 40-44 but my time was better by almost a minute. Yay! Now time for sightseeing...

After breakfast and a change of clothes off we go to the National Art Gallery. While I don't particularly like art museums, my history buff hubby fills in the details about these pieces of art and who these people were, so it wasn't too bad. It was pretty interesting actually. We ate at Ebbitt's Grill for dinner and walked around the monuments afterwards. Our visit to view the White House was a little different this year. Usually, there is the one lady that has been demonstrating since 1981 but this year there was a large group and 2 other single men demonstrating for different causes. What those causes were, I couldn't tell you. I read their signs but couldn't figure it out.

I always look forward to my early Sunday run around the National Mall but this year, I just had to add in a detour to the White House to see if all the demonstrators were still there. Only the one lady and about 4-6 policeman were around. Bummer...It was a great run around the monuments and then we went to the new Martin Luther King, Jr. memorial. It was awesome and if you go to D.C.  you need to stop by. I will post some pics of it below.

Home is a great place to be. We have been gone the last 3 weekends and I am looking forward to being here for a while-at least a week or two anyway.

This week is a week of endings and beginnings. It is the last week of Fit-tastic at Capital RunWalk and the beginning of my own run group in Garner with NEXT STEP Performance Training. I will blog about my run group after Thursday, which is our first training session. I am proud of the Fit-tastic group and excited to see how they do in the 5K on Saturday.

Happy Running!!

USA Masters 8K Championship

The good thing about being a runner who is constantly training is that if you decide on a Tuesday evening to sign up for an 8k Saturday race, it's not really a big deal. Of course, if this had been a marathon, I wouldn't have signed up. So, I get this email from USATF about the 8K National Championship to be held in Williamsburg, Va. on Saturday and the deadline to sign-up is Thursday evening. I looked over the entry requirements and saw that the only thing I needed was to be a USATF member, age 40 and above. There was no other requirements. Hmm...I thought, this would be a good opportunity, I know I won't win or even come close but still, I would be lumped in with the other elite master runners there that day. Cool! Let me assure you, in no way do I count myself as an elite! So, I talked to Will and signed up. We arrived on Friday in time for me to attend packet pick-up (yay for PPUD!!) and then I had to attend a "technical" meeting that evening. The purpose of this meeting was to discuss the rules that applied to the USATF runners. We had a different bib than the other runners and we also had to wear a bib showing our age on our back.  

There were about 1,900 runners for the 8K but the USATF runners were able to line up in the front. We also had our own tent and our very own port-o-potty. You know I was excited about that!! There were several teams racing in the master championship. It was pretty awesome standing around and seeing these teams dressed alike and encouraging one another. I'm hoping CapRun will be able to participate in this sometime, too! So, the race begins and as always, I have my own thing to do. I'm racing against myself and trying to reach my goal for that day. But, there is something about being passed by some men wearing a bib that says age 70-74. Umm...okay. Alright, back to my goal, I enjoyed the run and was able to stay focused to finish in 39:05. That is 1 minute slower than my 8k PR from last November so I was pretty happy with that. The finish line was on a track. We ran 3/4 the way around and finished on the 50 yard line. As usual, the volunteers were so encouraging and helped make it a great race. 

The results: My age group is 40-44 and there were 15 racing. I finished 15th. Yep, dead last but, still got to go to the elite tent and use the potty haha. In the regular race there were 132 in my age group and I finished 16th. This number sounds better. Here is the link for the Masters results. http://www.usatf.org/events/2012/USAMasters8kmChampionships/results.asp

I must add this little tidbit, even though it has nothing to do with the 8k but, at the technical meeting the Boston marathon race director was there to help out. Dave, I hope to participate in your race one day! 3:45 is still within my reach. Let's do it!

Thanks for reading! Don't forget my beginner running group will begin soon! There is an informational meeting May 31 at Buffaloe Lanes South 6:30pm. 
Email me: dawnwhiterunning@gmail.com for more information. See you there!

After the race...

 

                

My cool USATF coat!