Triathlon Complete!

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.

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

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!

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.

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.

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.

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!

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!

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.

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.

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. :)

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!

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!

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?

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.

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

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!

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.

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/