Endurance athletes...
I DID IT!!!
I completed my first triathlon this past Sunday in Huntersville, NC. I crossed that finish line a new woman.
Upon completion, I immediately thought back to the months of training, sacrifice, and determination. I am much more stronger and disciplined a person than I ever was. If nothing else, I hope your crossing the finish line culminates to a similar evolution for you. I am so excited for your upcoming marathon and I pass the torch on to you all with encouragement and enthusiasm.
Tuesday, September 29, 2009
Wednesday, August 5, 2009
Fellow Endurance Athletes- You are what you eat!
I had a chance this evening to catch up on Torrey's posts and wanted to highlight his June 13th statement below:
"As far as my diet is concerned, I have cut back significantly on red meat, chicken, turkey and pork. Actually for the past 2.5 weeks I have almost gone vegetarian. I know I need to increase my carbs and protein because my energy level is low."
My mostly vegetarian diet was upgraded to a mostly vegan diet over the past few months. Researching and being intrigued by the raw foods diet, I decided to step my game up a notch again about a month ago. The results? OMG!!!!
The energy level increase from eating cooked foods less and live vegetables and fruits more is tremendous. You feel lighter..cleaner....clearer in thought. You feel more intune with your body and thus significantly improve the mind/body connection during rigorous training. Plus, your skin improves!
A typical breakfast for me is a banana and almonds rice milk shake with cinnamon, an apple and usually half a ruby red grapefruit. Lunch might be some fresh spinach, sliced carrots and beets, cucumbers and red cabbage. Nope, no salad dressing (this isn't a salad). Dinner may be tempeh, beans or fish, with raw dark leafy greens and a sliced vine ripened tomato overwhelming the plate. Snacking on raw fruits, nuts and veggies in between meals of course too. A sprouted grain and almond butter sandwich here and there for protein.
My energy levels and mental stamina have increased significantly enough for me to strongly encourage you to add live foods (not including flesh) in abundance to your marathon nutritional plan (if not your nutritional life plan). The more the better, and you WILL feel the difference!
Siana
"As far as my diet is concerned, I have cut back significantly on red meat, chicken, turkey and pork. Actually for the past 2.5 weeks I have almost gone vegetarian. I know I need to increase my carbs and protein because my energy level is low."
My mostly vegetarian diet was upgraded to a mostly vegan diet over the past few months. Researching and being intrigued by the raw foods diet, I decided to step my game up a notch again about a month ago. The results? OMG!!!!
The energy level increase from eating cooked foods less and live vegetables and fruits more is tremendous. You feel lighter..cleaner....clearer in thought. You feel more intune with your body and thus significantly improve the mind/body connection during rigorous training. Plus, your skin improves!
A typical breakfast for me is a banana and almonds rice milk shake with cinnamon, an apple and usually half a ruby red grapefruit. Lunch might be some fresh spinach, sliced carrots and beets, cucumbers and red cabbage. Nope, no salad dressing (this isn't a salad). Dinner may be tempeh, beans or fish, with raw dark leafy greens and a sliced vine ripened tomato overwhelming the plate. Snacking on raw fruits, nuts and veggies in between meals of course too. A sprouted grain and almond butter sandwich here and there for protein.
My energy levels and mental stamina have increased significantly enough for me to strongly encourage you to add live foods (not including flesh) in abundance to your marathon nutritional plan (if not your nutritional life plan). The more the better, and you WILL feel the difference!
Siana
Wednesday, July 29, 2009
Week 1: Official Training Begins
This is what I call a "taking it to the next level" week. I have already logged 20 miles out of a 24 mile week. Whoa! I am noticeably drained and tired, mainly do to my diet and not getting enough water. Preparation is no joke!
See you on Saturday. Same place..same time!
See you on Saturday. Same place..same time!
Running Mistake: Drinking 32 oz of Water...
...before running 5 miles. I was so focused on trying to get in 120 oz of water, I did not think about how it may impact my run uptown yesterday. I did finish but I was running extremely slow. Anyway, lesson learned.
I bought a new pair of running shoes, Brooks Adrenaline GTS9, on Sunday after my right foot began to feel quirky. I think my Asics are shot, even though I did not log my shoe miles. This is my first pair of Brooks and I noticed a big difference. They seem to offer more stability but are not that comfortable around my ankle. Maybe I need to break them in some more.
I bought a new pair of running shoes, Brooks Adrenaline GTS9, on Sunday after my right foot began to feel quirky. I think my Asics are shot, even though I did not log my shoe miles. This is my first pair of Brooks and I noticed a big difference. They seem to offer more stability but are not that comfortable around my ankle. Maybe I need to break them in some more.
Thursday, July 23, 2009
Dowd Y Run Team Training
Half-Marathon Training Program begins August 18 With weekly presentations, this program will focus on speed, form and strength - key elements to prepare you for the Dowd Y run on November 7.
Training days: Tuesday & Thursday, 6:00 AM - 7:00 AM, August 18 - November 3 Kick-off Meeting: August 13 @ 6:30 PM, Dowd YMCA 7th Floor Conference Room 2 Pre-registration is required. Register between July 27 - August 28.Program cost: YMCA Members: $80 / YMCA Program Members: $100
For more information, contact Janis Smith at (704) 716-6134 or janis.smith@ymcacharlotte.org
Reminder: Even though this program is for the Dowd Y run on Nov. 7th, I am using it to prepare for the Dec. Thunderroad marathon. The 1/2 marathon training can be modifyed but you need to be able to run 7 0r 8 miles on your long runs by August 18th.
Training days: Tuesday & Thursday, 6:00 AM - 7:00 AM, August 18 - November 3 Kick-off Meeting: August 13 @ 6:30 PM, Dowd YMCA 7th Floor Conference Room 2 Pre-registration is required. Register between July 27 - August 28.Program cost: YMCA Members: $80 / YMCA Program Members: $100
For more information, contact Janis Smith at (704) 716-6134 or janis.smith@ymcacharlotte.org
Reminder: Even though this program is for the Dowd Y run on Nov. 7th, I am using it to prepare for the Dec. Thunderroad marathon. The 1/2 marathon training can be modifyed but you need to be able to run 7 0r 8 miles on your long runs by August 18th.
Wednesday, July 22, 2009
Taking It Up A Notch...7 Miles This Saturday
This is week 8 for me and it is a rest week. Only 13 miles. I am resting for a big run on Saturday at our favorite location. My legs feel great and I've increased my pace and the intensity of my runs. Lifting weights has been my priority. It helps me pyschologically because it gets my mind off running and I don't put as much pressure on myself to achieve my running goals. I am down to 200 lbs; 10 pounds shy of my weight goal.
The Training Game Plan Has Changed
I just received a marathon traning cancellation e-mail from Janis, our marathon trainer, due to a lack of response. I strongly believe that preparation for a marathon is a lot harder than running one. This is a commitment and I pray nothing pops up that will prohibit me. Janis, however, is training individuals to run a half marathon for the Thunderroad. She also said that she can modify the training for individuals who want to run a full marathon.
The kick-off meeting is August 18th and registration begins on Monday, July 27th. You have to register at the membership desk at the Dowd Y. Once you are registered they will forward your info to Janis and she will send you the details. The cost is $75.
The kick-off meeting is August 18th and registration begins on Monday, July 27th. You have to register at the membership desk at the Dowd Y. Once you are registered they will forward your info to Janis and she will send you the details. The cost is $75.
Friday, July 17, 2009
Not Mentally Prepared Today
I don't know why but I always seem to forget that running 3 miles on an indoor treadmill is not the same as running 3 miles uptown in 85 degree weather. Not was I not mentally prepared to run, I made the mistake of not pacing my self going down hill of the first half mile. Although I was a little upset and exhausted, I did finish.
Tomorrow I have a little respite...only 3 miles to run. Same time same place!
Tomorrow I have a little respite...only 3 miles to run. Same time same place!
Monday, July 13, 2009
RUNNING WITH A CAUSE
I am excited to announce that I will be running the Thunderoad marathon in December, to raise money for Sickle Cell Disease (SCD) via the Crescent Health Institute (CHI). Folks, sickle cell disease is alive and well! In my opinion, it does not get the press as diabetes, leukemia or cancer does. One out of every ten African Americans has the trait. Attached is more info on SCD and the medical problems that can occur. CHI is a local agency and is leading the charge to service individuals with the disease and promote sickle cell testing for couples, prior to having a baby.
Not only have I formed a team of runners, I have solicited the help of some of your favorite event promoter to form teams as well. I've been advised that I will turn a lot of people off, if I ask them to run a marathon for this cause. So, we have included a 5k and a 1/2 marathon into the mix. Hopefully, there will be hundreds more individuals who will sign up to run.
Details are forthcoming but please let me know if you are interested in running. If not for your personal health then maybe for someone else’s!
Not only have I formed a team of runners, I have solicited the help of some of your favorite event promoter to form teams as well. I've been advised that I will turn a lot of people off, if I ask them to run a marathon for this cause. So, we have included a 5k and a 1/2 marathon into the mix. Hopefully, there will be hundreds more individuals who will sign up to run.
Details are forthcoming but please let me know if you are interested in running. If not for your personal health then maybe for someone else’s!
Exhilarated to Exhausted In Less Than 1 Mile
I am pleased to have a new runner to join the team. Not only was she a cross country runner in high school she continues to run 6 miles a day. So this past Saturday she wasted no time hitting her 9 minute mile stride. I felt like I was standing still watching an airplane take off from a runway. Why did I try to catch up with her?! About a mile into a six mile run, reality quickly set in and I lowered my pace so I could stop hyperventilating. Although I exerted way too much energy in the beginning, I did finish without stopping and maintained a decent pace.
We ran at 8am. I worked out prior to running (free weights: shoulders/traps). I felt much better than I did after running 6 miles last Saturday. This week is a semi-rest week My schedule is Sun-rest, Mon, Tues, Friday & Saturday-3 miles; Wed-4 miles; Thu-Rest. Speed and time will be my focus along with lifting weights (quads, hams).
Diet details forthcoming.
We ran at 8am. I worked out prior to running (free weights: shoulders/traps). I felt much better than I did after running 6 miles last Saturday. This week is a semi-rest week My schedule is Sun-rest, Mon, Tues, Friday & Saturday-3 miles; Wed-4 miles; Thu-Rest. Speed and time will be my focus along with lifting weights (quads, hams).
Diet details forthcoming.
Tuesday, July 7, 2009
Official Thunderoad Marathon Training MEETING-July 25th @ 11AM
The Thunderoad marathon training program will begin July 29 through Dec 2. The training days will be Wed./Fri. or Tues./Thurs. We will see what days work for everyone. Long runs on Saturdays or Sundays. Some long runs will be done on your own. Group runs will be done on Wed/Fri. or Tues/Thurs., 5:45am to 7am.
First meeting will be at First Ward recreation center on July 25th @11am. The training program will be 50.00 per person. This is a 18 week program to include presentations. Maps/routes will be emailed prior to group runs. . This fee does not include the race registration fee http://www.runcharlotte.com/. All training runs will be designated around the race route. All logistics of the training program will be discussed at the meeting on July 25th.
Please let me know if you are interested.
First meeting will be at First Ward recreation center on July 25th @11am. The training program will be 50.00 per person. This is a 18 week program to include presentations. Maps/routes will be emailed prior to group runs. . This fee does not include the race registration fee http://www.runcharlotte.com/. All training runs will be designated around the race route. All logistics of the training program will be discussed at the meeting on July 25th.
Please let me know if you are interested.
Monday, July 6, 2009
Whew...6 Down, 20.2 To Go
Today is day 1 of week six of my pre-marathon self training. After running 6 miles (long run) on Saturday, I cautiously completed a half mile of walking, 3 miles of running, and ended with half mile of walking on an incline this morning. I thought I would be too sore to finish but surprisingly I felt really good. I really do believe taking glucosomine and increasing my protein helps with muscle recovery. When I self-trained in 2003, I remember constantly being sore and resting more. Also, I definitely did not take the time to warm up as much as I am doing now.
Oh, I almost forgot to mention that I actually ran 6 miles and walked 2.5. That's because I lost office key & car remote. I gave up, after scouring the trail for 2.5 miles, only to find that a good samaritan had left them in my car door. It was one of those moments where I felt like hugging and punching him at the same time. :)
Oh, I almost forgot to mention that I actually ran 6 miles and walked 2.5. That's because I lost office key & car remote. I gave up, after scouring the trail for 2.5 miles, only to find that a good samaritan had left them in my car door. It was one of those moments where I felt like hugging and punching him at the same time. :)
Friday, July 3, 2009
Affliction Free...Almost
I think I have successfully fought through a very minor knee injury. I wouldn't even calling an injury. Perhaps it was a slight afflication. Anyway, thank you knee wrap! Thank you glucosomine! Thank you h20 and 175 gams of daily protein!
This week I ran 16.5 miles. Today I ran 3 miles and lifted free weights (shoulders & traps). Now, I make sure I warm up every time before I run. I'll walk for 5 minutes and jog at least a 1/2 mile before I actually start. I am not worried about time or pace. I am focused on my posture, stride, and breathing. On the treadmill I'll start at 4.5 and end up a 6 on my last mile.
Also, I am closely watching my calories and monitoring my weight loss. I just read an article that says that for every pound of fat you store, you need to burn or omit 3,500 calories per week. My daily caloric intake is 2,900. If I reduce my intake to 2,000 and burn 2,500 calories per week through exercising, I should be able to lose 2.8 punds per week until I reach my ideal weight of 190.
Tomorrow, I am scheduled to run 6 miles. Oh boy!
This week I ran 16.5 miles. Today I ran 3 miles and lifted free weights (shoulders & traps). Now, I make sure I warm up every time before I run. I'll walk for 5 minutes and jog at least a 1/2 mile before I actually start. I am not worried about time or pace. I am focused on my posture, stride, and breathing. On the treadmill I'll start at 4.5 and end up a 6 on my last mile.
Also, I am closely watching my calories and monitoring my weight loss. I just read an article that says that for every pound of fat you store, you need to burn or omit 3,500 calories per week. My daily caloric intake is 2,900. If I reduce my intake to 2,000 and burn 2,500 calories per week through exercising, I should be able to lose 2.8 punds per week until I reach my ideal weight of 190.
Tomorrow, I am scheduled to run 6 miles. Oh boy!
Friday, June 26, 2009
RAN OUT OF GAS
Last Saturday I planned to run 5 Miles but ended up quitting after. Now, I don't like to make excuses but I ran at 11:30 am (90 degrees)outside on a course with hills, in a long sleeve shirt and I had about 4 hours sleep thanks to Tori Jr. On top of that I slightly strained my left knee. So, I decided to refrain from running for a few days and focus on lifting weights. I also purchased a knee brace to help stabilize my left knee. Today was the first time I ran( 2 miles), with the knee brace on, and I felt great. Rest is underated!
I started taking glucosomine and making sure I get 150-200 grams of protein and drink a gallon of water to help my muscles heal.
No group run tomorrow but I am planning to run 3 miles and lift weights. Stay tuned for the big announcement!
I started taking glucosomine and making sure I get 150-200 grams of protein and drink a gallon of water to help my muscles heal.
No group run tomorrow but I am planning to run 3 miles and lift weights. Stay tuned for the big announcement!
Thursday, June 18, 2009
Hard Headed
I struggled running 4 miles yesterday morning. I only slept 3.5 hours the night before. In my opinion getting plenty of rest/sleep helps me have the right mindset and the energy to push myself and complete my miles without it seeming so hard. As I mention before, I am trying to drop weight before the official training begins. I am now at 200. Friday I'll run 3 miles and Saturday 5 miles.
How are you doing?
How are you doing?
Sunday, June 14, 2009
Ran a 4 mile long run yesterday to end the week completing 14 miles. I slightly tweaked my knee cross training on an eliptical machine but it I am able to run ok. Today I rest and run 3 miles tomorrow.
I spoke to Janis and she said the 20 week marathon training will begin the week of July 20th. In August she is also leading an 18 week training course for a half marathon in Dec. I'll post more info this week so you can begin planning.
Look out for a big announcement of my charitable cause and the local celebrities I have/will recruit.
I spoke to Janis and she said the 20 week marathon training will begin the week of July 20th. In August she is also leading an 18 week training course for a half marathon in Dec. I'll post more info this week so you can begin planning.
Look out for a big announcement of my charitable cause and the local celebrities I have/will recruit.
Thursday, June 11, 2009
Saturday, June 13th Run
Time: 8:30am
Location:
Little Sugar Creek - Freedom ParkParking by the Nature Museum
http://www.charmeck.org/NR/rdonlyres/ea634ajhi7b6yq3a73ql76ikqngpncektqvvpjcurw4qndzgewrjcp4gkg5bjdyarqmwn4msminc5455tmtk33jnpgg/littlesugarfreedom.pdf
Please let me know if you are able to run. Thanks
Location:
Little Sugar Creek - Freedom ParkParking by the Nature Museum
http://www.charmeck.org/NR/rdonlyres/ea634ajhi7b6yq3a73ql76ikqngpncektqvvpjcurw4qndzgewrjcp4gkg5bjdyarqmwn4msminc5455tmtk33jnpgg/littlesugarfreedom.pdf
Please let me know if you are able to run. Thanks
Wednesday, June 10, 2009
Welcome Facebook Friends and Twitter Followers
For those of you who missed my "non" New Year's resolution go to http://www.pridecommunicationsinc.net/online/index.php?option=com_content&task=view&id=99&Itemid=134&ed=9
OH BOY! I have a few individuals who are planning to run but we are always looking for more. What a great way to maintain or adopt a healthy lifestyle. Even if you don't run the marathon, you are more than welcome to run with and/or join the group. Let me know if you are interested!
OH BOY! I have a few individuals who are planning to run but we are always looking for more. What a great way to maintain or adopt a healthy lifestyle. Even if you don't run the marathon, you are more than welcome to run with and/or join the group. Let me know if you are interested!
PICKING UP THE PACE
Ok, I am trying to get my groove back. I have picked up the pace on schedule to run 14 miles this week. My goal is to get up to 22 miles per week before the marathon TRAINING begins. I am using a slightly modified mileage buildup schedule from http://www.marathontraining.com/marathon/m_mile.html. This is a 19 week schedule but I'll probably make it to week 9. This week: Mon-3miles, Tues-Rest, Wed-4 miles, Thur-Rest, Fri-3 miles, Sat (LONG RUN)-4 miles, Sun-Rest. I am going to do my best to cross train twice at least week.
As far as my diet is concerned, I have cut back significantly on red meat, chicken, turkey and pork. Actually for the past 2.5 weeks I have almost gone vegetarian. I know I need to increase my carbs and protein because my energy level is low. My desire is to get my weight down to 190-195 before the training begins. Since memorial day I went fro 215 to 205.
Stay tuned for the marathon training details.
As far as my diet is concerned, I have cut back significantly on red meat, chicken, turkey and pork. Actually for the past 2.5 weeks I have almost gone vegetarian. I know I need to increase my carbs and protein because my energy level is low. My desire is to get my weight down to 190-195 before the training begins. Since memorial day I went fro 215 to 205.
Stay tuned for the marathon training details.
Monday, June 8, 2009
On Your Mark
Greetings,
I have been on a slight hiatus but I am now back in the swing of things trying to prepare mentally and physhically for the training coming up in July/August. I'll be in touch with Janice to get the cost of her program and a training schedule. I'll post it and set up a time to meet with those who are interested.
BTW, I read a good article @charlotteobserver.com by ent. editor Theoden Janes. He has a blog a well which I intend to follow. Check it out: http://obsruntheoden.blogspot.com/
I have been on a slight hiatus but I am now back in the swing of things trying to prepare mentally and physhically for the training coming up in July/August. I'll be in touch with Janice to get the cost of her program and a training schedule. I'll post it and set up a time to meet with those who are interested.
BTW, I read a good article @charlotteobserver.com by ent. editor Theoden Janes. He has a blog a well which I intend to follow. Check it out: http://obsruntheoden.blogspot.com/
Friday, June 5, 2009
Tuesday, May 5, 2009
How are individual efforts coming along??
Hello!
I hope everyone is well. How is everyone's individual progress coming along?
I have been running my 30 min sessions, but dropped back to twice a week, and have been swimming 3 times a week, 200 yards per session. Swimming is AWESOME and I encourage you to add some laps into your workout for variety and also to practice controlled breathing. If for some reason, you don't know how to swim, what are you waiting for!?
Not to detract from the marathon focus though...
I look forward to running with you all in the upcoming beautiful weather.
I hope everyone is well. How is everyone's individual progress coming along?
I have been running my 30 min sessions, but dropped back to twice a week, and have been swimming 3 times a week, 200 yards per session. Swimming is AWESOME and I encourage you to add some laps into your workout for variety and also to practice controlled breathing. If for some reason, you don't know how to swim, what are you waiting for!?
Not to detract from the marathon focus though...
I look forward to running with you all in the upcoming beautiful weather.
Saturday, April 18, 2009
Today's Run
David and I ran at Campbell Creek Parkway. The weather was great despite my seasonal allergies. We are going to meet at Ray's Splash Planet from now on. this will be central location for everyone and will provide consistency. I'll email the location this week.
Wednesday, April 15, 2009
Greetings!
I hope this email finds everyone well...
I'll be taking a hiatus from the Saturday morning runs for the next few weeks (much to my son's chagrin). My training will continue, and I will be focusing primarily on swimming. I greatly enjoyed the Sat morning runs and do not wish to loose the comradery developed, so I welcome all invitations for non-recurring run-togethers. In other words, if you feel like running in the city next Thursday night at 6pm, call me! If two weeks later, your feeling like a Sunday afternoon jog, hit me up!! I will do the same if you indicate your interested via comments and leave your contact info.
Of course, this is my own personal decision. Torrey has indicated the group run locations (GRL) will be announced via email blast going forward. I am willing to continue to act as Group Run Coordinator and choose locations for you, or can pass the torch on.
Again, I do not wish to resign from the group; I just no longer am interested in consistent Sat morning runs.
Cheers!
Your thoughts or comments are greatly welcomed.
I'll be taking a hiatus from the Saturday morning runs for the next few weeks (much to my son's chagrin). My training will continue, and I will be focusing primarily on swimming. I greatly enjoyed the Sat morning runs and do not wish to loose the comradery developed, so I welcome all invitations for non-recurring run-togethers. In other words, if you feel like running in the city next Thursday night at 6pm, call me! If two weeks later, your feeling like a Sunday afternoon jog, hit me up!! I will do the same if you indicate your interested via comments and leave your contact info.
Of course, this is my own personal decision. Torrey has indicated the group run locations (GRL) will be announced via email blast going forward. I am willing to continue to act as Group Run Coordinator and choose locations for you, or can pass the torch on.
Again, I do not wish to resign from the group; I just no longer am interested in consistent Sat morning runs.
Cheers!
Your thoughts or comments are greatly welcomed.
Friday, April 3, 2009
How about Campbell Creek?
Hello all,
I have been out of pocket for a minute. I have either been sick or it has been raining or I have gotten lost. My workouts during the week have not been consistent. I am going to blame the economy because it has been the source of my stress and anxiety. I am sure some of you know what I mean. Anyway, tomorrow appears to be a beautiful day. I say we run at Campbell Creek Campbell Creek Greenway at the entrance on Margaret Wallace :http://www.charmeck.org/Departments/Park+and+Rec/Greenways/Campbell+Creek.htm
PS. I am think about sending out the run locations via e-blast, going forward. Is that a good idea?
I have been out of pocket for a minute. I have either been sick or it has been raining or I have gotten lost. My workouts during the week have not been consistent. I am going to blame the economy because it has been the source of my stress and anxiety. I am sure some of you know what I mean. Anyway, tomorrow appears to be a beautiful day. I say we run at Campbell Creek Campbell Creek Greenway at the entrance on Margaret Wallace :http://www.charmeck.org/Departments/Park+and+Rec/Greenways/Campbell+Creek.htm
PS. I am think about sending out the run locations via e-blast, going forward. Is that a good idea?
Thursday, April 2, 2009
GRL- Saturday, April 4th
Hello!
I hope this email finds you all well. I would like to take a suggestion for this weekend's run. Whomever plans on being present, please indicate your desired path. Upon receipt of comments, I will announce the location no later than Friday.
Thanks!
I hope this email finds you all well. I would like to take a suggestion for this weekend's run. Whomever plans on being present, please indicate your desired path. Upon receipt of comments, I will announce the location no later than Friday.
Thanks!
Monday, March 23, 2009
Results/ Thoughts/ Feedback!
Good Morning,
Due to a stay in the emergency room until 3:45am (developed a sharp protrustion on my collarbone which was apparently due to trauma caused during weight training) I overslept Sat morning and was not present for the group run. I was TERRIFIED that it was some random and aggressive tumor, yet the diagnosis was simply a "contusion to left collarbone". $100 copay later, I learned that sometimes pain IS a sign of injury (challenging the maxim "no pain no gain"). I recall experiencing pain towards the end of the repetitions, but wrote it off as new muscle being born..Hooray, right? Wrong.
I am eager to learn how things went this Sat. For those who were present, please leave some comments. How was the path? Did you like it? How was the run? Any new revelations? New participants? Also, is this path worthy of a return visit?
Thanks!
Due to a stay in the emergency room until 3:45am (developed a sharp protrustion on my collarbone which was apparently due to trauma caused during weight training) I overslept Sat morning and was not present for the group run. I was TERRIFIED that it was some random and aggressive tumor, yet the diagnosis was simply a "contusion to left collarbone". $100 copay later, I learned that sometimes pain IS a sign of injury (challenging the maxim "no pain no gain"). I recall experiencing pain towards the end of the repetitions, but wrote it off as new muscle being born..Hooray, right? Wrong.
I am eager to learn how things went this Sat. For those who were present, please leave some comments. How was the path? Did you like it? How was the run? Any new revelations? New participants? Also, is this path worthy of a return visit?
Thanks!
Wednesday, March 18, 2009
GRL- Sat,March 21st
Evening,
Hope this post finds everyone well.
This Saturday morning, the group run will take place at Torrence Creek Greenway, located in Huntersville:
http://www.charmeck.org/Departments/Park+and+Rec/Greenways/Torrence+Creek+Greenway.htm
Warm up will begin at 7:45am, and we run at 8. Duration will be 35 min.
Hope to see you there!
Hope this post finds everyone well.
This Saturday morning, the group run will take place at Torrence Creek Greenway, located in Huntersville:
http://www.charmeck.org/Departments/Park+and+Rec/Greenways/Torrence+Creek+Greenway.htm
Warm up will begin at 7:45am, and we run at 8. Duration will be 35 min.
Hope to see you there!
Wednesday, March 11, 2009
GRL- Sat, March 14th
Greetings,
This Saturday, the group run will take place at Torrence Creek Greenway, located in Huntersville:
http://www.charmeck.org/Departments/Park+and+Rec/Greenways/Torrence+Creek+Greenway.htm
The forecast for Saturday indicates a 70% chance of rain. If it is raining at 7am Sat morning, I will not be present, however several members of the group have indicated that, barring a torrential downpour, they have no problem running in the rain.
Stretching will begin at 7:45am and the run will commence at 8 sharp. The group will run a minimum of 35 min, and those who wish to continue will carry on. Remember folks: Run your own pace.
Many thanks to Brent and David for their very insightful advice at the completion of last Sat's run. The group was able to spend a good 10-15 min after the run engaging in open discussion about our individual journey's thus far.
For all of you who have been following the blog but have yet to make an appearance, I encourage you to join us. We crave your presence just as much as you'll need ours!
Till then.....
This Saturday, the group run will take place at Torrence Creek Greenway, located in Huntersville:
http://www.charmeck.org/Departments/Park+and+Rec/Greenways/Torrence+Creek+Greenway.htm
The forecast for Saturday indicates a 70% chance of rain. If it is raining at 7am Sat morning, I will not be present, however several members of the group have indicated that, barring a torrential downpour, they have no problem running in the rain.
Stretching will begin at 7:45am and the run will commence at 8 sharp. The group will run a minimum of 35 min, and those who wish to continue will carry on. Remember folks: Run your own pace.
Many thanks to Brent and David for their very insightful advice at the completion of last Sat's run. The group was able to spend a good 10-15 min after the run engaging in open discussion about our individual journey's thus far.
For all of you who have been following the blog but have yet to make an appearance, I encourage you to join us. We crave your presence just as much as you'll need ours!
Till then.....
Thursday, March 5, 2009
GRL- Sat, Mar 7th
This Saturday, the group run will take place along Irwin Creek Greenway, located 3 minutes from Uptown Charlotte. Please meet in the parking lot at Ray's Splash Planet.Warm-Up begins at 7:45, and we set out at 8am sharp. The group run will last 37 minutes.
Cheers!
Cheers!
Wednesday, February 25, 2009
GRL- (Update) Saturday, Feb 28th
Evening Runners,
This Saturday, the group run will take place along Irwin Creek Greenway, located 3 minutes from Uptown Charlotte. Please meet in the parking lot at Ray's Splash Planet.
Warm-Up begins at 7:45, and we set out at 8am sharp. The group run will last 37 minutes.
Update:
The forecast calls for rain and thunder on Saturday. If at 7:20am Saturday morning it is raining, I won't be present for the group run. For those of you who plan to run in the rain , please indicate as such by leaving a comment. This way, other runners will know whether or not they'll have company.
Thanks
This Saturday, the group run will take place along Irwin Creek Greenway, located 3 minutes from Uptown Charlotte. Please meet in the parking lot at Ray's Splash Planet.
Warm-Up begins at 7:45, and we set out at 8am sharp. The group run will last 37 minutes.
Update:
The forecast calls for rain and thunder on Saturday. If at 7:20am Saturday morning it is raining, I won't be present for the group run. For those of you who plan to run in the rain , please indicate as such by leaving a comment. This way, other runners will know whether or not they'll have company.
Thanks
Saturday, February 21, 2009
Lessons Learned
Good Evening,
Today the group completed another successful run, with the majority of members exceeding the running goal by over 10min!
Some valuable lessons learned from today's run:
1- Take note of any forks in the road along the path so that as you come up on them on your return, you will not head the wrong way. ( I fell victim to this oversight today and ended up almost 15 min down the wrong path, alone. "But how could that have occurred if you are running in a group?", you say. Which brings me to the second lesson learned today...
2- If your running time is based on the preset goal, you may want to consider heading back at the half-way time mark. For example, with us scheduled to run 37 min this coming weekend, I will likely run 20 min, then turn around and head back for the remaining 17. This of course is completely optional and feel free to use your discretion to determine whatever best practice will help you reach your goal. Because my target was 34 min, once reached (a personal triumph!), I walked the rest of the way back and took in the beauty of the green way. Naturally, with the group still running and the many curves and turns of the path , I lost sight of everyone. Didn't seem alarming, until I realized I had gone almost 15 min down the wrong path.
3- Once you find what works, stick to it! I failed to drink my regular 40oz of water after 7pm Fri, and woke up at 7am Sat too late to drink an amount sufficient to ensure proper hydration. I also ate a huge meatball marinara for dinner (very unusual for my mostly vegan diet). Lastly, I had only run 2 miles during the week, as opposed to my normal 7. Add in a 48hr bout of the flu, and all of these factors weighed heavily on my run. Although I reached my goal, as Torrey would say, "it was an ugly run".
Many thanks to Julian, Andrea, Ann and Tasha for seeing to it that I made it safely back on the path before they departed. Thank you for supporting and accompanying Hassan as he quietly worried " Where is my mother?" I am especially appreciative of the latter.
It was indeed a beautiful path as I was advised, and we found other runners who were very friendly and encouraging. Many thanks to those anonymous individuals!
Siana
Today the group completed another successful run, with the majority of members exceeding the running goal by over 10min!
Some valuable lessons learned from today's run:
1- Take note of any forks in the road along the path so that as you come up on them on your return, you will not head the wrong way. ( I fell victim to this oversight today and ended up almost 15 min down the wrong path, alone. "But how could that have occurred if you are running in a group?", you say. Which brings me to the second lesson learned today...
2- If your running time is based on the preset goal, you may want to consider heading back at the half-way time mark. For example, with us scheduled to run 37 min this coming weekend, I will likely run 20 min, then turn around and head back for the remaining 17. This of course is completely optional and feel free to use your discretion to determine whatever best practice will help you reach your goal. Because my target was 34 min, once reached (a personal triumph!), I walked the rest of the way back and took in the beauty of the green way. Naturally, with the group still running and the many curves and turns of the path , I lost sight of everyone. Didn't seem alarming, until I realized I had gone almost 15 min down the wrong path.
3- Once you find what works, stick to it! I failed to drink my regular 40oz of water after 7pm Fri, and woke up at 7am Sat too late to drink an amount sufficient to ensure proper hydration. I also ate a huge meatball marinara for dinner (very unusual for my mostly vegan diet). Lastly, I had only run 2 miles during the week, as opposed to my normal 7. Add in a 48hr bout of the flu, and all of these factors weighed heavily on my run. Although I reached my goal, as Torrey would say, "it was an ugly run".
Many thanks to Julian, Andrea, Ann and Tasha for seeing to it that I made it safely back on the path before they departed. Thank you for supporting and accompanying Hassan as he quietly worried " Where is my mother?" I am especially appreciative of the latter.
It was indeed a beautiful path as I was advised, and we found other runners who were very friendly and encouraging. Many thanks to those anonymous individuals!
Siana
Wednesday, February 18, 2009
GRL-Saturday, Feb 21st
Greetings,
After receiving positive feedback about last weekend's group run location (GRL), we will return this week to Clarks Creek Greenway, in the University Area.
http://www.charmeck.org/Departments/Park+and+Rec/Parks/Parks+By+District/Northeast+District/Clarks+Creek.htm
Warm up begins at 7:45am, and the run commences at 8am sharp. The group run will last 34 min. ( Whether at this point your able to run 15 min or 50min, we want you to join us! Your best effort is all that is asked.)
Hope to see you there!
After receiving positive feedback about last weekend's group run location (GRL), we will return this week to Clarks Creek Greenway, in the University Area.
http://www.charmeck.org/Departments/Park+and+Rec/Parks/Parks+By+District/Northeast+District/Clarks+Creek.htm
Warm up begins at 7:45am, and the run commences at 8am sharp. The group run will last 34 min. ( Whether at this point your able to run 15 min or 50min, we want you to join us! Your best effort is all that is asked.)
Hope to see you there!
Wednesday, February 11, 2009
GRL-Saturday, February 14th
This Saturday, the group run will take place at Clarks Creek Greenway, in the University Area.
http://www.charmeck.org/Departments/Park+and+Rec/Parks/Parks+By+District/Northeast+District/Clarks+Creek.htm
Warm up begins at 7:45am, and the run commences at 8am sharp. The group will run collectively for a minimum of 31 minutes.
Lessons learned from last week's run: Beware of fellow runners complaining of fatigue or some injury that causes them to hold back a bit. In the team spirit, you'll feel inclined to adjust your pace to accomodate them. Be hereby warned that as soon as you do, they will return the favor by speeding past you, finishing before you, and delivering you a devilish grin !! ( Lol..All in jest...You know who you are!!)
I will be out of town this Saturday, but eagerly look forward to reading the results upon my return.
As usual, please contact Torrey with any further questions or comments. Any new readers/runners are strongly encouraged to read the previous posts to be brought up to speed. (Pun intended.)
Happy Running!
http://www.charmeck.org/Departments/Park+and+Rec/Parks/Parks+By+District/Northeast+District/Clarks+Creek.htm
Warm up begins at 7:45am, and the run commences at 8am sharp. The group will run collectively for a minimum of 31 minutes.
Lessons learned from last week's run: Beware of fellow runners complaining of fatigue or some injury that causes them to hold back a bit. In the team spirit, you'll feel inclined to adjust your pace to accomodate them. Be hereby warned that as soon as you do, they will return the favor by speeding past you, finishing before you, and delivering you a devilish grin !! ( Lol..All in jest...You know who you are!!)
I will be out of town this Saturday, but eagerly look forward to reading the results upon my return.
As usual, please contact Torrey with any further questions or comments. Any new readers/runners are strongly encouraged to read the previous posts to be brought up to speed. (Pun intended.)
Happy Running!
Monday, February 9, 2009
Group Run Results -2-7-09
Saturday was a bit chilly but I think everyone had a great run. Julian keeps track of our stats and I will post them after the group runs. In my opinion, running with a group is awesome!Maybe it's because I am somewhat of a novice. The time flies by. Please join us if you can.
Wednesday, February 4, 2009
Saturday, February 7th- Group Run Location (GRL)
Evening runners,
For this Saturday's group run, we will head to McAlpine Creek Greenway, the "sister" greenway to Campbell Creek, last week's GRL. We will meet at the McAlpine Creek Greenway entrance off of Monroe Road. Acting on Torrey's suggestion, we will explore the other end of the path we traveled last weekend.
Warm-up begins at 7:45am and we hit the pavement at 8am sharp. We will run as a unit for 28 min. Those who wish to carry on will continue.
Lessons learned from last week: Please pack gloves and perhaps those warming inserts. Also, I suggest drinking lots of water Friday evening and 20oz of water no later than 6am Sat, if your up that early. Hydration really helps!
Please contact Torrey with any questions, or for further details.
See you Sat...
For this Saturday's group run, we will head to McAlpine Creek Greenway, the "sister" greenway to Campbell Creek, last week's GRL. We will meet at the McAlpine Creek Greenway entrance off of Monroe Road. Acting on Torrey's suggestion, we will explore the other end of the path we traveled last weekend.
Warm-up begins at 7:45am and we hit the pavement at 8am sharp. We will run as a unit for 28 min. Those who wish to carry on will continue.
Lessons learned from last week: Please pack gloves and perhaps those warming inserts. Also, I suggest drinking lots of water Friday evening and 20oz of water no later than 6am Sat, if your up that early. Hydration really helps!
Please contact Torrey with any questions, or for further details.
See you Sat...
Sunday, February 1, 2009
Group Run- Alliance for Success!
Congratulations team!
Our first group run was not only a success, we exceeded our initially set minimum run time by 5 minutes, approximating 2 miles without even a moment's rest. Wonderful!
We braved the icy cold air, which at times threatened to freeze our finger tips. We forged on, and as usual a reward for relentless determination, our journey became more invigorating. Special thanks to Julian and Brent for leading us at the onset of our run, and Cheryl for quickening the pace in leading us back!
As the group run has proven to be an effective galvinizing force towards runner's success, going forward, one will commence every Saturday Morning at 7:45am. To add variety and maintain the thrill of the group run, we will meet at different locations throughout Charlotte and surrounding areas. Location and details will be announced each Wednesday. Feel free to submit suggestions.
To ensure that the group run facilitates our progress, I suggest we set minimum time increments for each Saturday run. If in favor, how about 3-5 min increments (ie next Saturday 25 min, the following Sat 28 min...)? Please provide your opinion.
Lastly and as always, please encourage other runners or aspirants to participate. I've set a personal goal of recruiting at least 3 other members and dare to challenge you to do the same!
Siana
Our first group run was not only a success, we exceeded our initially set minimum run time by 5 minutes, approximating 2 miles without even a moment's rest. Wonderful!
We braved the icy cold air, which at times threatened to freeze our finger tips. We forged on, and as usual a reward for relentless determination, our journey became more invigorating. Special thanks to Julian and Brent for leading us at the onset of our run, and Cheryl for quickening the pace in leading us back!
As the group run has proven to be an effective galvinizing force towards runner's success, going forward, one will commence every Saturday Morning at 7:45am. To add variety and maintain the thrill of the group run, we will meet at different locations throughout Charlotte and surrounding areas. Location and details will be announced each Wednesday. Feel free to submit suggestions.
To ensure that the group run facilitates our progress, I suggest we set minimum time increments for each Saturday run. If in favor, how about 3-5 min increments (ie next Saturday 25 min, the following Sat 28 min...)? Please provide your opinion.
Lastly and as always, please encourage other runners or aspirants to participate. I've set a personal goal of recruiting at least 3 other members and dare to challenge you to do the same!
Siana
Wednesday, January 28, 2009
First Group Run!!
Greetings,
I am thrilled to announce that the first group run of the "Pride" Marathon runners team will take place this weekend, Saturday Jan 31st, at Campbell Creek Greenway.
Warm up will begin promptly at 7:45am and we hit the path at 8am sharp!
We'll meet at the entrance on Margaret Wallace Rd, where we will begin our stretch. I've included a link to allow you more information about this greenway:
http://www.charmeck.org/Departments/Park+and+Rec/Greenways/Campbell+Creek.htm
Collectively, we will run for a minimum period of 20 min. Once the min time has been met, whomever wishes to proceed further will be passed the proverbial "torch" and will be applauded and cheered as they make their way further on the path.
Please contact Torrey directly for any further questions. Feel free to invite fellow runners!
Siana
I am thrilled to announce that the first group run of the "Pride" Marathon runners team will take place this weekend, Saturday Jan 31st, at Campbell Creek Greenway.
Warm up will begin promptly at 7:45am and we hit the path at 8am sharp!
We'll meet at the entrance on Margaret Wallace Rd, where we will begin our stretch. I've included a link to allow you more information about this greenway:
http://www.charmeck.org/Departments/Park+and+Rec/Greenways/Campbell+Creek.htm
Collectively, we will run for a minimum period of 20 min. Once the min time has been met, whomever wishes to proceed further will be passed the proverbial "torch" and will be applauded and cheered as they make their way further on the path.
Please contact Torrey directly for any further questions. Feel free to invite fellow runners!
Siana
Monday, January 19, 2009
WHY DO YOU WANT TO RUN?
I've always heard about this extreme euphoric feeling and an overwhelming sense of accomplishment you get after completing your first marathon. I want in!
Monday, January 12, 2009
NEW PARTNERSHIPS
Greetings,
For those of you who are not aware, or just joined the group, we have rescheduled our first meeting to next Wednesday, January 21. Last week I informed everyone that I found a trainer to help us prepare for the marathon. Now, we have a doctor on board to answer generic running questions via blogging. His name is Dr. Evivie, owner of Primecare Medical.
If you did not receive an e-mail about the time and place of our first meeting please let me know and shoot it to you. Thanks!
For those of you who are not aware, or just joined the group, we have rescheduled our first meeting to next Wednesday, January 21. Last week I informed everyone that I found a trainer to help us prepare for the marathon. Now, we have a doctor on board to answer generic running questions via blogging. His name is Dr. Evivie, owner of Primecare Medical.
If you did not receive an e-mail about the time and place of our first meeting please let me know and shoot it to you. Thanks!
Sunday, January 4, 2009
Back to Basics/Group Meeting
I hope everyone had a wonderful holiday. I started increasing my workout regimen from 2 to 4 days a week. Weight training and developing good form while running, has been my focus. I am running 4-5 miles A WEEK. Because I have concentrated on my gait, I have noticed a tremendous difference. My hamstrings and calf muscles are utilized more and I am not struggling as much to complete a mile. I am also re-reading a book called "The Principles of Running. ' The section on good form is posted on this blog. I hope you find it helpful.
A few individuals have not been receiving my e-mails because they were spammed. I will probably send future e-mails via my google account. With that said, we will not meet this Tuesday. I will probably set a time next week. I want to get as many folks in the group picture as possible. Be on the look out for an e-mail with a date and time. If you have not received any correspondence from me, please let me know and I will forward or post any old e-mails. Thanks!
BTW-My physical with Dr. Warren this Tuesday. I will see if he would be willing to anwer any medical questions the group may have, via blogging. If he does not, I'll take any recommendations on a physician who would be willing.
A few individuals have not been receiving my e-mails because they were spammed. I will probably send future e-mails via my google account. With that said, we will not meet this Tuesday. I will probably set a time next week. I want to get as many folks in the group picture as possible. Be on the look out for an e-mail with a date and time. If you have not received any correspondence from me, please let me know and I will forward or post any old e-mails. Thanks!
BTW-My physical with Dr. Warren this Tuesday. I will see if he would be willing to anwer any medical questions the group may have, via blogging. If he does not, I'll take any recommendations on a physician who would be willing.
Thursday, January 1, 2009
Local Running Resources-CHF & Endurance Magazine
Some of you may not be aware but there are 2 FREE local fitness magazines that really cater to runners: Charlotte Health & Fitness and Charlotte Endurance magazine. You can pick them up at most Y's and fitness clubs. Both pubs have helpful and informative articles. Check out the article written by Cody Angell in the December issue of CHF titled, "Five Things Every Runner Should Know." (I'll try to post a copy.)
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