Tulsa Run 15k Recap

So my morning started out at 7 am.  The race didn’t start til 9 am thankfully with it being such a cool and overcast, breezy day.  Luckily the rain held off til a little later, even though we really didn’t get all that much.  Since it was only me going to this race, I didn’t have to worry about whether anyone else was ready or not.  This happen to be my first race with no running partner.  This aspect of it made me slightly nervous as on my longer races I have always had a partner to help distract me, so I was unsure of what to expect from myself as then I tend to get lost in my music and having to watch my pace a little more.   On shorter runs, I’m not all that worried about maintaining a certain pace, however at 9.3 miles, that is starting to stretch it a little bit.

So my morning started out as to be expected, woke up at 7 am on the dot.  Didn’t sleep all that well towards the end of it, but that is normal.  I usually have to take Tylenol PM to help me get to sleep due to pre race jitters and excitement.  I had already laid out my running attire the night before as it was supposed to be fairly chilly but not too bad.

2013-10-26 07.12.28 2013-10-26 07.12.40

 

Ate my usual pre-race breakfast of a slice of Sprout’s Oat Bran toast with a tablespoon of Natural Peanut Butter, half of a banana sliced up and a little bit of honey drizzled on it.  Oh and can’t forget the half a cup of coffee to get me woke up!  I MUST have my morning coffee.  It’s my one vice, well other than Shakeology!  So after it was all together I slowly sipped my coffee on my way to the race that was downtown Tulsa, about 20 minutes away from my house.  I found fairly close parking, only two blocks away.  I figured it would be a lot further since this is one of the biggest races in Oklahoma.  I got there about 8 am and sat in my car getting all my gear together.  I usually run distances longer than 7 miles with my water belt and decided at the last-minute to take some Chomps with me.  I hadn’t needed them on any of the training runs, but I figured I would rather be safe then sorry when it came to needing/wanting them.  Normally I start out my longer runs with a GU packet, however I hadn’t picked any up and to be honest, I’m not a huge fan of them purely due to texture.

So about 8:15 am I decided to make my way out of the car and try to track down the bathrooms before having to get ready.  I immediately stepped out of my car and gust of wind caught me by surprise.  BRRR!!  It was COLD with the wind.  I debated on taking my fleece pull over or leaving it in my car.  I ended up leaving it in my car because I figured once I got to running I would warm up quickly.  The hardest part about racing is the “down” time and waiting til the corral you up to start.  At the Tulsa Run they had a 2k, a 5k and a 15k, plus a USATF masters devision.  I thought it was neat that they were also honoring the runners who had run in ALL previous Tulsa Runs!  35 years of running in the same race!  Simply AMAZING!

So the race got under way, they didn’t really have it zoned off like some races do according to pace groups.  My goal was 93-95 minutes, so I just happened to situate myself a head of the 1:30 minute pace group as it was fairly large.  So once the gun went off and everyone set out, I immediately began telling myself to slow down.  It’s so hard in the beginning as so many people have the mind-set of getting out of the corral and going as fast as they can.  People just kept passing me left and right, however I just kept focusing on my breathing and kept myself from looking at the time/pace until a mile into it.  Once I hit a mile did I finally hear the Nike + app voice tell me that my pace was 9:13 per mile. WHOA!  I forced myself to slow down, which was hard to do as people are just passing you left and right.  I knew if I kept that up I would crash.  I am the type of runner though that starts out slow and then progressively gets faster.  So since I knew I would be running by myself I purposefully set my play list up on my iPhone with more upbeat songs.  Every mile, the voice kept coming back to me telling me my pace and then I would push myself to slow back down.  I hadn’t thought of the fact that with all the upbeat songs I had chosen for my playlist that they would also keep pushing my pace faster and faster as I kept forcing myself to slow down.

Just before the turn around point at about mile 4 and I was still hanging in there pace wise between 9:15 and 9:35 that I would just let myself do what felt comfortable.  I had been running that pace consistently through those 4 miles and felt pretty good.  Breathing was good, no sign of fatigue, so I just kept it up. At the turn around mark when I still felt great, I figured since my pace was quicker then I had originally planned and been training for I better go ahead and eat some Chomps so I wouldn’t crash.  Ingested my usual 3 and plenty of Gatorade to wash it down and continued on my way.  About 7 miles into the race I took in another 3 Chomps and Gatorade and could finally feel the start of fatigue in my hips and right side of my neck and into my shoulder.  Made the mental note to start work on relaxing my upper body more, however kept pushing on.  From about mile 8-9 it was pretty much all uphill to some degree.  After about half way through mile 8 and 9, I really felt the fatigue start to set in and tuned into my heart rate as the wind had picked up as well at this point.  It started to level off at mile 9, however the wind was still there.  It was at this point though that making my way up the hill that all those people who had passed me in the beginning were walking now and I was passing them going up this hill.  After my half marathon training earlier this year that was something I loved incorporating into my training runs were hills.  It’s such a huge surge to pass people up hills when they are walking them and panting.  Once I topped the hill and it leveled out and I could see the finish line my pace started naturally picking up.  Even though you are ragged and worn out, it is an adrenaline rush, even emotionally.  Something that you remember never thinking you would do and you are doing it!  Incredible!

So I finished my first Tulsa Run 15k with the official time of 1:29:23.  Nearly 4 minutes faster than my goal time!  Needless to say I was pretty darn happy and my muscle soreness really wasn’t as bad as I remember it being with the half marathon earlier in the year.  After the long races, you make your way through a “buffet” almost of post race foods, such as half bananas, bagels, water and sports drinks.  I grabbed a quarter bagel and a half banana.  I was standing there with my banana peeled, eating my bagel and drinking some water when this little Penguin came up and began snacking on my banana.

2013-10-26 10.37.11

2013-10-26 10.37.27

 

Luckily he was a cute thief though so he was spared.  His owner apologized and offered to go get another banana for me at least.

Last Week’s Chronicles

So last week we, as a family were fairly busy!  It was a fun week though.  Work slowed down some so I got to get some stuff done around the house.  I managed to track down Taylor’s Halloween costume down.  He got all excited when he saw it, so it was a matter of finding one that fit!  It only took 8 stops to find one!  We won’t talk about the fact that it was AFTER I ran my 15 k on Saturday.

2013-10-26 18.16.31

2013-10-26 18.18.37 (Sorry kind of blurry, but you try taking a picture of an excited 18 month old! )

Speaking of which I had my Tulsa Run 15k on Saturday, you will find my race recap later this week.  Then we decided to make a trip to Pumpkin Town.  I think BOTH of the kids had fun!  There was: a pumpkin patch, pony rides

 

2013-10-27 15.44.17

2013-10-27 15.44.12

2013-10-27 15.43.58

 

2013-10-27 15.43.11(even a Breast Cancer Awareness pony!)

Bounce houses and a petting zoo  (which Taylor LOVED of course! Although everything again was a “gaga” (his word for dog))

2013-10-27 15.48.49

2013-10-27 15.48.13

2013-10-27 15.47.21

2013-10-27 15.46.57

hay bales and forts to climb on

2013-10-27 15.53.33

2013-10-27 15.53.53

 

2013-10-27 16.39.05

2013-10-27 16.39.35

A pumpkin cannon and several play areas

2013-10-27 15.54.53

2013-10-27 16.29.08

2013-10-27 16.37.19

2013-10-27 16.37.26

 

Every single thing right up both of their alleys, unfortunately some of it was too big for Mr. Taylor to enjoy but he still had fun, and I’m sure he ingested his fair share of hay dust!  Plus I’m pretty sure he updated his Christmas list from the Power Wheels Tractor to this bad boy up above.  By the end of it, he was covered in dirt and straw and looked like he had been munching on it.  Great weekend all in all!

 

Weekly Chase #13

Well this past week has been better than the last few put together.  For the most part I stayed on schedule with everything and also had a great week in preparation for my 15k race on Saturday.  A race recap will be in another post later this week.    Got in a few ones and even acquired a new running buddy in the process!

2013-10-21 19.22.34

 

She has decided that she wants to run a 5k and try to place in her age group after all of my stories of seeing other little kids her age or younger running and winning medals.  So far she has run with me 2 more times since this photo so we shall see!

So today is the start of a new week which means a new edition of the Weekly Chase!

The-Weekly-Chase-Badge

LAST WEEKS goals:

1)  Run at LEAST 3 times. – 2 runs total for a total of 11.55 miles.  

2)  Log my family walks AND water DAILY. – Logged the walks, but not the water intake

3)  Stay on schedule with exercise – Not 100% but I did get out and do something DAILY.  

4)  I have a 15k on Saturday, my goal is 93-95 minutes. – CRUSHED this goal!  My official race time was 1:29:23!  

5)  Stay on top of my business DAILY TO DO list. – DONE

6)  BLOG MORE!  I have been horrible about this. – Blogged 2 times!

THIS WEEKS GOALS:

1)  Run at LEAST 3 times.

2)  Log my family walks AND water intake DAILY.

3)  Stay on schedule with exercise and recover from my 15k.

4)  Get signed up for my Turkey Trot with my friend Jennifer and possibly my daughter.

5) Prepare for my next 30 day group.

6)  Keep up the blogging!  Blog at LEAST 3 times between Tuesday and Sunday.

That’s it for this week!  How have your goals been?  How was your last week?

 

 

Passion

passion

 

So let’s talk passion.  No not the passion in the bedroom silly.  What is one thing you are passionate about and strongly believe in?  Have you ever stopped and truly thought about what is something that you truly are passionate about?   Some people are okay with being mediocre and keeping to themselves.  Not me.  I want to be different.  I want to encourage people to be the best they can possibly be.  I want others to see for themselves that they CAN physically do things that they never thought possible.  It’s not the body you have to convince, it’s the mind.

 

running_background

 

 

I am passionate about fitness, exercising and nutrition.  Why you might ask?  On a daily basis, I see individuals that the majority of them have never took the time to think about their health and wellness.  They just kept going either 1) thinking that would never happen to them 2) didn’t know the outcomes that might come to them from actions they chose (i.e. smoking) 3) the knowledge/education wasn’t there or 4) they didn’t choose to try to correct the issue until it became a problem.  Because of my job, I feel the need and desire to help others obtain a healthy life BEFORE the problem arises (for example diabetes).

Yes diabetes can be hereditary, but in some cases it can be prevented by proper nutrition, diet and exercise.  Why wait til you get diagnosed with it to finally take charge of your life and do something to keep it under control, when you could have done it prior to being diagnosed with it that could possibly have prevented it.  See what I’m saying?

We are all about prevention these days, so why shouldn’t our health and nutrition be a part of that?

When it comes to be healthy, it’s not all about your diet.  Exercise is a vital component to it as well.  A body in motion, stays in motion.  The physical therapy motto you could say, and it’s true.  Do you know how many times a day I hear “don’t get old'” or “getting old isn’t for the weak?”  I can honestly say I hear a phrase similar to this on a daily basis.  DAILY people!  So what gives?  Why does getting old have to be a bad thing?  Yes in general getting old,means our bodies are wearing out and things are going to go wrong with it that are beyond our control, but why not take care of it?  It gets us around and does all those fun and adventuresome things that you so badly wanted to do in your youth on a daily basis, so why not show it some love and get it out and move those joints.  Joints are meant to be in motion, when they aren’t they get stiff.

A couple of years ago I went to a continuing education class that was based on “How to Age Successfully.”  I found it very interesting and appealing.  It not only talked about the physical aspects of aging, but mentally and spiritually as well.  I found it interesting that it was recommended to decrease risk of dementia to have 1-3 drinks daily.  Now if you were to go to your doctor and say you had 2 beers a day, they might question you.  Now I’m by all means not saying to go out and have 1-3 drinks a day, but I found that tidbit fascinating.

However the part that stuck with me the most was the physical aspect of aging.  Most people tend to think that as we get older that the less we should do, when in fact that is not the case.  According to the information that I got from that continuing education class, the physical exercise regimen for a 90-year-old is the same as an 18-year-old surprisingly enough.  This completely blew my mind, as I can’t fathom the idea of a 90-year-old doing what a 18-year-old does.  But then once it was broken down for me, I began to see it on a different perspective.  For “substantial health benefits” and aerobic fitness, it is recommended that you get 150 minutes of moderate intensity exercise a week (i.e. walking) or 75 minutes of vigorous activity a week and it should be done in increments of at least 10 minutes if you can’t get the full-time in a day.  They did also go on to say that for even more benefits you should reach upwards of 300 minutes a week if possible of moderate intensity.

  •  For example 150 minutes of walking, that is 30 minutes of walking, 5 days a week.  (Three 10 minute walking segments a day is just as good as one 30 minute segment).

Muscle strength should be at least two times a week incorporating all major muscle groups and work up to 2-3 sets of 8-12 repetitions.

Flexibility and Balance should be three times a week, for 30-60 minute sessions (i.e. Tai Chi, Yoga, Pilates).

That is incredible!  How many of you actually follow something like this?  I’m sure not many do!  If you want further information on this, you can go HERE, which is where the info was pulled from according to my continuing education class.

So with that said, you now see why my passion is health and fitness.

 

QOTD:  What is YOUR passion and why?  I would love to hear what yours are.

This and That

So I have fallen way behind in posting lately. Work has been busy and taking a lot more time then usual. It’s been difficult trying to fit it all in and get adequate sleep. (I get a little grumpy when I have gotten enough sleep!) The big thing I will have to say that has kept me going is my Shakeology and this little guy.

20131022-174631.jpg

Many ask me what is Shakeology and why do I believe in it so much. Well let me just say, doesn’t your car run at it’s best when you take proper care of it and give it the things that it needs? (Gas, oil, etc). Well your body is no different.

20131022-174129.jpg

It needs the proper nutrition to run at its peak and Shakeology provides just that. It’s not just “another protein shake” as I so often hear. It provides you with your daily dose of multivitamins, probiotics for healthy digestion, and energy to help you get through those long busy days and workouts. Plus not only is it healthy, but it truly is delicious! My 18 month old literally comes running every morning when he hears the sound of the blender. He can’t get enough of it! Plus there is nothing in there that I wouldn’t want him to have. As a mom, it almost falls into the category of needing to drink it in private so I don’t have to share, it’s that good!

Knowing that it’s that healthy for me, it gets a little frustrating to hear that it is “not in the budget.” I had that same thought at first, then I started calculating all those trips for quick, convenient, “healthy” foods that cost close to, if not more then my daily shake of $4.33. That Starbucks tall, skinny latte ~$3, that Wendy’s Apple Pecan Chicken Salad with ice tea $6.99, and that McDonald’s Egg White Delight with coffee $3.79. However, those don’t begin to equal the nutritional value you get from one Shakeology shake. Could you go to the grocery store and buy $130 worth of groceries and have it come out to 30 meals? I know I can’t!

Plus the thought too in my mind, if it’s something that costs me $130 a month keep me healthy and out of the doctor’s office, it is COMPLETELY worth it!

For all of you that are on the fence about trying it out, I strongly encourage you to give it a try for 30 days. 30 days, that’s it! You will see how incredible you feel at the end of those 30 days and be hooked! If you aren’t, Team Beachbody feels so strongly in their product that they back it by a 30 day, bottom of the bag guarantee. How amazing is that?!? Even if you finish the entire bag and aren’t satisfied, simply contact customer service and they will refund your money minus shipping.

The Weekly Chase #12

So the last couple of weeks have been crazy once again in our house.  I had a 7 day challenge going on with an awesome group of ladies that start on the 14th which they kept me hopping all week long.  Absolutely LOVE these groups and all that come along with them.  Even though they keep me busy, they are so motivational and inspirational even for me to see how everyone can pull together and help support one another.

On the family front we were constantly on the go it seemed like.  Sofie has gymnastics every Tuesday and Girl Scouts pretty much every other Wednesday.  For Girl Scouts on the 9th, the girls got to attend a “Stranger Danger” class and learn what to do if someone tried abducting them or harm them.

2013-10-09 19.27.24

2013-10-09 19.27.28It was rather entertaining from my aspect to see my gangly, long legged little girl trying to throw punches and kick.  She was definitely a force to be reckoned with until she fell backwards after kicking someone!  All in all they had a blast!  We also spent an evening at one of our favorite stores, Atwood’s.  It is basically every little boy (and grown man’s) dream store I think.  It is here where my son was starting to put his Christmas list together for Santa I do believe.

2013-10-16 17.29.44

2013-10-16 17.29.50

 

Also with him I decided to go ahead and get the next “big boy” item, a potty chair!

2013-10-15 19.07.27

 

He has absolutely no desire to use the darn thing just yet, however is ALWAYS fascinated and wanting to go INTO the bathroom with all of us here at home, so I figured that was a start!  Gosh it feels like an eternity since I’ve had to worry about this aspect of childhood!

This past weekend my daughter made a trip down to Texas to visit her family down there.  She seemed to enjoy herself even though she was GREATLY missed here at home!

2013-10-17 19.33.07

2013-10-17 19.33.26

2013-10-18 10.24.32

 

So with that being said of the last few weeks, let’s talk about goals from a few weeks ago.

The-Weekly-Chase-Badge

 

 GOALS FROM 2 WEEKS AGO:

 

1)  Run at LEAST 4 times. –  Since my last post I have ran a total of 6 times.  Averaging about 3 runs a week.  Better than nothing I guess.

2)  Take at LEAST 3 walks with the family, will shoot for even a bike ride this weekend, weather permitting. – This one I haven’t been marking on my calendar so will start doing this to keep track.

3)  Stay on schedule for the rest of the week with training. – This one I did not do.  I managed to get all the workouts in, but not on their scheduled days.  

4)  Blog at LEAST 3 times. – Completely fell off the wagon here. 

5)  Drink at LEAST 60 oz starting TODAY! – Did not log this one.  Will do better with logging.

6)  Stay on task with my business planning. – I did manage to stay on task with this despite everything else that I didn’t do!  Work got pretty busy and felt like I was treading water for these past couple of weeks.

But here is to a NEW week right?!

THIS week’s goals:

1)  Run at LEAST 3 times.

2)  Log my family walks AND water DAILY.

3)  Stay on schedule with exercise

4)  I have a 15k on Saturday, my goal is 93-95 minutes.

5)  Stay on top of my business DAILY TO DO list.

6)  BLOG MORE!  I have been horrible about this.

Well that’s it for this week!

QOTD:  What are some of YOUR goals for this week?

 

 

 

National Diabetes Awareness

National-Diabetes-Month

 

So with November coming up and it is National Diabetes Awareness Month, I am all about promoting awareness for this horrible disease.   If you don’t know already, this is a disease that has heavily impacted my family.  This is a disease that runs in my family:  my mom, my dad, aunts, uncles, and all of my grandparents have or had it.  I have termed it that way because my dad, an aunt and all my grandparents have died from complications of it.  This is an awful and devastating disease, not only for the person that has it, but for the family as well.  When I was born both of my parents already were diabetic.  I grew up with this disease staring me straight in the eyes.  I grew up helping my parents check their blood sugars, giving insulin injections, being made aware of the signs and symptoms of hypoglyemia.  I even witnessed  some of the complications of it:  kidney failure, retinopathy, neuropathy, kidney dialysis.

My dad was by far the worst diabetic I had ever seen.  He had the philosophy that he could eat and drink whatever he wanted and insulin injections took care of the high blood sugar and the kidney dialysis took care of the excess fluid.  This however does not work this way.  It was because of him I did not want to become a nurse, however because of him I became a Physical Therapist Assistant.  I had it in my head that I was going to be the one to help teach him to walk again.  Unfortunately that didn’t happen.  My dad passed away at the young age of 46, (I was 19) before I finished PTA school.  However because of him and my mom (whom is still living), I strive to lead a healthy, active  life and help my family lead one as well.

So with that being said I would like to personally invite every single one of you, your friends and your family members to take part in my Back on Track Challenge that starts Monday, October 14th.

What is a challenge you might ask?

A challenge is a private group on Facebook that I set up with the interested participants that only the participants can see the posts.  Your goal is to learn, encourage, and help one another to get back on track and to help start those healthy, active lifestyles.  It is not all about exercising.  It is about healthy nutrition and exercising combined.  It is a lifestyle change, not a fad diet.

What is required?

It is required of you that you post daily for 7 days.  You post inspiring and motivational thoughts and images to the other group members.  Be encouraging!  Help lift one another up, give ideas and helpful tips.  It is all about support right? You are asked to workout for 5 of the 7 days for a minimum of 30 minutes.  Post a daily food/water log and log your workouts for me to see.

Does it cost anything?

No!  The only thing it costs you is your true time and effort and willingness to put in the extra effort to make it a lifestyle change which can be difficult at first.

What if I have never exercised?

That is OKAY!  Everyone has to start somewhere!  If you can only walk for 5-10 minutes at a time.  That is fine! You can simply do THREE 10 minute walks that day.

What do I get for joining this 7 day group?

Foremost I hope you get the initiative to start leading a healthier and active life, by making it a priority.  Not only to you, but your family as well.  However there will be prizes in three different categories!

How do I sign up?  Or I have more questions….?

Simply send me a message on Facebook HERE.

Please help me spread the word about this group.  I want to help spread awareness of this horrible disease and hopefully get some people on a healthier track so that they may be spared from diabetes by making healthier choices.

 

 

 

 

 

Weekly Chase #11

So this past week has been very eventful!  Monday we went to the Tulsa State Fair and had a blast!  I got to share a corndog with mustard with my littlest munchkin and then I just HAD to try a Red Velvet Cake Funnel Cake.  For those of you who don’t know, but I absolutely LOVE Red Velvet Cake!  It was D.E.L.I.C.I.O.U.S!  Sofie got to ride her few rides she likes, the Zip Line and Taylor got to enjoy his Petting Zoo.  He screamed and shrieked in delight!  It goes without saying that everything that walked on four legs (which by the way was everything in there) was a “gaga”  (aka dog).  He even loved the deer that tried to eat his shirt.  He just kept giggling!

During the work week, the rest of the week was just busy with work, Sofie’s after school activities and such.  Saturday, I ran with my friend Jennifer in the Tulsa Zoo Run 5k.  This was her first ever 5k so I was super excited!  Her goal was to finish it without walking any of it.  Needless to say she crushed this goal and did awesome!  I’m so proud of her!

2013-10-05 09.37.31 2013-10-05 09.37.51

2013-10-05 09.58.49 2013-10-05 11.22.47

 

So with that it now Tuesday (I was busy yesterday), so that only means one thing!  It’s time for this weeks Weekly Chase

The-Weekly-Chase-Badge

 

 

Last Week’s goals:

1)  Run AT LEAST 4 times.  – Completed!

2)  Take AT LEAST 1 bike ride and 3 walks with the family. – Got 2 walks in, but no bike ride.  Hopefully this weekend!

3)  Stay on schedule for the rest of the week for my Les Mills Combat program. – Completed!

4)  Help my friend, Jennifer have a FUN!, first 5k on Saturday and help her accomplish her goal of running the WHOLE thing. –Completed!!!!!!  YAY!

5)  Blog AT LEAST 3 times. – I only got 2 in.

6)  Continue reading my new book “The Compound Effect” and learn something new from it (Challenge Goal).  – Completed!

7)  Enjoy a trip to the Tulsa State Fair this week. – Completed!

 

This week’s  goals:

1)  Run at LEAST 4 times.

2)  Take at LEAST 3 walks with the family, will shoot for even a bike ride this weekend, weather permitting.

3)  Stay on schedule for the rest of the week with training.

4)  Blog at LEAST 3 times.

5)  Drink at LEAST 60 oz starting TODAY!

6)  Stay on task with my business planning.