zenonabike

Signed up for another 5k with the dog

2012-01-25T15:55:00.000-08:00

Run with the dogs 5k in Destin, FL 3/17 (St Patrick's day - must wear green!) I got a kick out of the registration - dog with runner or dog with walker... Dog gets top billing :-)

Any time I have an actual defined goal or destination I seem to do better staying focused on my overall exercise program. This race is close enough to see the end of the tunnel - yet far enough in the distance so I can pick up more weeks of training.

The last race the dog & I ran was in August and that was brutal - hot & humid! I believe in supporting a local humane society but this race is very difficult - maybe if we can stay focused in our training we might do it again... Time will tell. Cherokee in his fur coat found the heat really tough to handle.

2012 a new year and new goals...

2012-01-02T04:06:00.000-08:00

This year has begun and my goals are more solid than ever. The first day of 2012 was a run day, the dog & I did our bit and even with the humidity I felt good in 2.5 miles. My goals in 2012 include pushing myself to a solid sustained run through the 5k distance and then increasing the distance to the 10k run. I signed up for 500 miles in 2012 - this averages out to 9.6 miles per week. To reach this goal I need to push harder where 3 miles becomes my average run adding more more miles to the point of 4-5 miles becoming the challenge run on the weekends. I CAN do this. Happy 2012!

Running with dog...

2011-07-18T16:48:00.000-07:00

The newest member of the family & I are getting acquainted with early morning runs. Cherokee is approximately 3 years old and appears to be pure Golden Retriever. He loves people, so perhaps not my defender but is becoming a fine companion in the wee early minutes of the day. Running is hard work for me and I find at first light is the best time for me. Running is not difficult for Cherokee but he seems content to go at my pace. I am actually hoping to improve my speed with a 4-legged partner. We are registered to run in a Paws in the Park 5k at the end of August - should be fun.

Thank you Mother Nature...

2011-05-20T07:21:00.000-07:00

The weather has been near-perfect for Bike-to-Work wee. A bit windy Monday & Wednesday on the ride home, otherwise fabulous! Temps have been amazing - staying with highs in the low 70's in May! This is practically unheard of in Florida... the forecast says all returns to normal next week with highs approaching 90. This short reprieve was indeed welcomed.

The quest to find the best commuting route continues... So far it looks as if I will need to different routes between the arrival and departures. The morning ride is very quiet but the afternoon is a very different experience. The return ride tends to be packed with aggresive adn impatient drivers. (Note: the distractions of phone calls, texting, etc I see everyday and yes-- these drivers are dangerous!) I prefer to share the road but 5 o'clock is not bike-friendly here. I have discovered a MUP I can use for the most stressful part of my ride home. Taking the MUP is 'safer' except for the vehicles using the side streets. The path is usually fairly often by pedestrians and joggers so drivers are getting used to the idea there may be traffic on the path.

Bike to work week

2011-05-17T11:30:00.000-07:00

Monday's ride to work was fabulous! Unbelievable cold front mid-May in Florida gave us temps in low 50s -wow! The morning commute was quiet and brisk, little traffic throughout the route. Pleasant in every way... Felt glorious when I arrived. The ride home was a bit challenging with a headwind most of the way. The temp was a lovely 72 and the ride was ok except I noticed my rear needed some air and then I discovered my pump was missing a vital component - the fitting to go on tire valve. Fortunately, I wasn't REALLY low on air and could get home. Can't understand what happened to my pump, I have another small pump to use until I replace or find missing part.

I keep looking at potential routes, the morning ride is always pleasant but the afternoons can be stressful with all the traffic. My route yesterday is primarily residential but there is a 1/4 mile section that gets tense for me. Too many people are too distracted while driving... Phones, testing, radios, etc... And this section is a connector for two larger highways. So I keep trying... I know one thing is certain - I am visible, I always wear either super bright yellow, safety orange or Hi-viz green. If folks wouldn't pass me so close I would be thrilled!

National Bike Month

2011-04-26T06:10:00.000-07:00

Reminder: May is national bike month.
Let's celebrate bikes as valid transportation.
Use your voice in your community, let your local government know
that bicycles have the right to Share The Road.

Getting warm

2011-04-26T06:03:00.000-07:00

Mid 80s already but only bothers me on the ride home.
Mornings are fabulous just pushing 70 degrees.
I do love Florida weather.

kept the 2mile challenge intact today

2011-03-17T16:18:00.000-07:00

I needed to go to the store today, grabbed my pack and off I went. As I got close to the shopping center, I noticed a shortcut path the kids use and I tried it... great little footpath :-) The shortcut leads to the fast food alley and wally world. I was able to avoid one of the intersections that is so tricky going to the store. The trip took no more time than it would have with a car. My only complaint is I grabbed the wrong backpack... the pack was a softshell pack and when I put boxes in it I got poked in the back all the way home (10-15 minutes not long) -- I need to go through my packs and figure out which ones are best for the bike. I have a rear rack, maybe I could add wire baskets -- it is a thought. I figure since I am willing to ride nearly 7 miles to work there is no reason not to do most of my errands by bike either.

13.54 miles

2011-02-22T16:47:00.000-08:00

Yep, that's what my Garmin Forerunner says today. My round trip was not any sort of speed demon time but I loved it! I found a route that's not too bad -- there's only one intersection that I find intimidating to navigate. There is one turn that is very close to a large grocery store, near the post office and the new, big Walmart -- traffic here is a bit dicey at 5pm. I will continue to look at my options --- perhaps I can find a route even better. Distance isn't the main priority -- finding the 'safest' path between the two points is the most important issue to me. I like riding the back roads -- the residential areas, less traffic and more to see. I don't care for the roads jammed with traffic and unpleasantness. The roads I prefer have the lower speed limits, less traffic, and even trees!!!

6.8 miles one way

2011-02-15T03:29:00.000-08:00

That's what the map said - my first bike commute of 2011. The morning temperature of 38 almost kept me off the bike. I am glad I didn't chicken out. It was a great ride. The morning segment was much better than the return ride. Has been awhile seen my last commute by bike and my confidence level in traffic needs to rebuild. All in all a great start to finding my "zenonabike" again.

I am a bit sore this morning - this week I am riding every other day to reacclimatize my muscles to this activity. After a couple weeks, I will add the other days of the workweek to my bike commuting. I think this is a doable plan. I do need to review my gear tonight - possibly need to order a different pennies for carrying my stuff. Seemed awkward yesterday the way I had everything packed...

my fingers must have been broken...

2011-02-08T18:08:00.000-08:00

Here it is nearly 10 weeks since my last entry. Have I been that busy? Nope... just super lazy. My running has eased off a bunch, in December I did a lazy marathon on gym treadmill but not much else during the break from this blog. NO excuses... I just haven't done anything. Once again, I am trying to get my rear in gear. I know that exercise, eating right and getting fit is THE right thing to do... so why do I have such a tough time sticking with it?

Leftovers again... not!

2010-11-27T16:40:00.000-08:00

My family challenged me today -- similar to Food Network's "Chopped" program I am given certain ingredients and challenged to produce something tasty, creative and with nice presentation... ;-)

The challenge today -- using Thanksgiving dinner leftovers make 5 dishes, one dish must be dessert. I had to use dishes from our Thanksgiving dinner which were Turkey, green bean casserole, Jiffy corn casserole, dressing, apple pie and sweet potato pie. I could use my pantry and any other leftovers in the fridge. The family was thrilled with the results:

Green Bean Casserole soup, Penne pasta with mushroom turkey sauce, corn and cranberry "souffle", stuffing muffins and last homemade vanilla ice cream with caramelized apples.

The soup was a huge hit, I had dried onion soup mix in the cupboard,
after creating the broth I pulsed the leftover green bean casserole a few times in food processor then added to the onion soup broth, I let it simmer a good while.

The turkey pasta could have used more seasoning but it was well received anyway. The stuffing muffins were not the most creative use of dressing but I admit I was a bit stumped on that item. The corn casserole transformation was another dish that drew rave reviews. The Jiffy corn casserole has a cornbread texture so I added applesauce, another can of creamed corn, a very healthy cupful of cranberry sauce and pour this into ramekins and baked in water bath pan. Everyone really liked this one!

The last conversion was using leftover apple pie (discarding the crust) and sauteing in brown sugar caramel, finishing with pecans. Just so happened I had some homemade vanilla ice cream in the freezer (any leftovers were allowed!) Perfect dessert!

Note: As I was editing this post, I returned to the kitchen for a cup of coffee, I see the ingredients for breakfast have already been placed by the coffeepot! My family is apparently really enjoying these culinary challenges!

culinary adventures -- apple pie

2010-11-24T18:06:00.000-08:00

My contribution to the Thanksgiving feast tomorrow includes apple pie. Used all Granny Smith apples and the traditional apple pie recipe found in the "How to Cook Everything" I decided I wanted to go all-out with presentation and used an cookie cutter shape on the top crust. I think it turned out pretty decent. Now I just have to cross my fingers and hope it tastes as good as it looks.

Finished Livestrong 5k

2010-10-06T04:42:00.000-07:00

Well, I finished the Nike Livestrong Beach 5k in Destin October 2nd. My time was 43:28. Certainly not my best time... I have been beating on myself the last few days over this run. Once again I re-did the couch to 5k program (Actually I used the 5k101 training)But I made a few mistakes leading up to this race. The week prior to the race I had a business trip and skipped running for 5 days. Also, I pushed myself way too hard... at the last 1/2 mile of the race I was concerned I might throw up with my stomach seizing up so much. After sharing my disappointment, it was suggested I should go back to a run/walk ratio to build up my 'base'. Sounds like a plan, my next race is the Run for the Bay in Apalachicola, FL on the 23rd this month. Today is scheduled run day -- I will try the galloway method of run/walk ratio until the next race. I will also pay better attention to my nutrition and hydration especially the week of the race.
I will not give up!

Here we go again...

2010-08-16T17:57:00.000-07:00

After another period away from the exercise routine, I am back at it again. I have recharged my mp3 player - loaded up my gym bag and I am ready to hit the pavement with new running shoes. Exercise and fitness is so important, and yet once again I allowed my motivation to wane. Sticking with it is THE hardest part to me, the running is hard, the weight training is hard but the dedication to keep at it day after day is the HARDEST. I have no excuse, I just stopped doing it. Nike has the motto, JuSt Do It -- that's it, just do it. That's what I have to remind myself - just do it. Each morning, I need to push myself out of bed and just do it... either go running, hit the weights, ride my bike whatever IT is -- just do it.

Enough of the laziness, etc. To get fit requires effort -- I really want to be healthy and strong, therefore, I must "just do it" I am done kicking myself for sitting on my butt, The process to fitness is one day at a time. Patience and determination are key components of any program, I am strong-minded - I have proven this many times in the past, now is the time to prove it again. Just do it :-)

Bike Shops...

2010-06-19T19:31:00.001-07:00

Today I visited a couple Baltimore bike shops -- Joe's Bike Shop and Broadway cycles. Both shops were great. Talked with one guy at Joe's and I told him how impressed I was of the commuters in Baltimore. (Especially the fixed gear folks) I even picked up a T-shirt to add to my collection. I did a basic internet search on cycling in Baltimore and discovered there are several cycling groups online... no surprised after seeing so people on bikes. In my quick search I also discovered several biking trails in this area also. This can be quite the place to be if bikes are your thing. Although I find it sad that Maryland doesn't have a 3-foot law whereas Florida does...and I don't quite get the 'sharrows' (lanes with bike graphic intended to remind motorists to "share the road") but I still say if bike commuting is viable here, then viable most anywhere.

I am impressed...

2010-06-16T11:59:00.000-07:00

Vacationing in Baltimore, Maryland this week and I am so impressed with the bicycle commuters I have seen here. I am really amazed with the single-speed bikes I see all over town. Lots of clips / at home I rarely see anyone with clips on their pedals. Baltimore is not the "flatlands" like most of Florida. Seeing people commute in the conditions of a city like this, I am further convinced in the viability of full-time bike commuting. Between the volume of traffic, noise and air quality of downtown Baltimore I don't know how these folks do it but there are more than a few folks who ride full-time.

Local magazine called the "Urbanite" even had an article this week discussing the city's first full-time bike & pedestrian planner, Nate Evans. An avid cyclist, the article has him riding a cruiser bike wearing a necktie and using messenger-style bag. I haven't seen anyone using panniers yet -- and only a few bikes with rear racks. Many of the bikes have been single-speed or road bikes...
today I actually saw two mountain bikes one being a sturdy (and heavy) Huffy. (I even saw a fella on a folding bike this morning huffing and puffing up Charles Street downtown) Some hearty souls these riders are, in my humble opinion.

I can't wait to get home and pedal forth.

My Trusty Steed Awaits...

2010-05-21T13:24:00.000-07:00

Looking so forlorn, my bike awaits my return so we may head back into the asphalt jungle. Today is bike-to-work day and once again my morning ride was glorious. The afternoon is proving to be a bit of a scorcher but that's ok. I know the ride is not that long and I can take a shower once I arrive home.

Gradually, my cycling legs (and bum) return to form after a lengthy absence from the bike commuting. Living in Florida, I really have no excuse for not riding. Yes, it can get hot but only really hot when standing still, when moving it's not so bad. The trick is to keep moving, unfortunately, there are several traffic signals between work and home... sometimes I can time it and not have to come to a complete stop - other times I find myself with my feet on the asphalt feeling the waves of heat rising up. No matter, it is worth it every time I successfully complete the commute. Many people ride much further and I am grateful for the ability to keep moving forward.

Rolling, Rolling

2010-05-18T17:15:00.000-07:00

Beautiful commute today... very little wind this morning. Very quiet - almost no traffic. Just getting my legs going took up the morning, the ride back was hot! Wearing my Garmin 305 I could really look at the ride and see how it went. My speed wasn't that great, but that's ok. Just really felt great to ride. As long as I kept the fluids going, the heat is doable. There are a couple intersections that are a bit nerve-racking but just staying focused and aware helps here.

bike to work week

2010-05-17T20:01:00.000-07:00

This is Bike-to-Work week! My bike is ready to go... my pannier is almost loaded. I am so excited!

The last few months I have spent so much time devoted to my running training and my cycling has suffered. With the oil spill crisis, I am reminded how important it is to be less dependent on gas & oil. The distance from my home to my job is only 7 miles, there is no reason I can't commute by bike. My bike is well-suited for the commute... the only thing I want to do is change to stronger tires (like armadillos)to limit the number of flats. With this week, I am re-committed to commuting by bike as often as I possibly can. Cycling is how I got in shape originally after I quit smoking. There is such freedom with self-powered two-wheel transportation. I am not ready to go completely car-free but I can certainly make car trips rare occurrences.

LiveStrong

getting in the groove... and staying there

2010-05-09T17:41:00.000-07:00

My cold last weekend threw a full monkey wrench into my training... coughing so much left me sore and shortness in my breath. Running is hard enough when I can breathe... actually, I think my breathing is one of the issues I have with my running. I am going to try focusing on my breathing more when I run and see if I can get a better rhythm going between my feet and my lungs. An entire week has gone by not running and I have a race in two weeks.

This weekend I got to see some of the athletes competing in the Gulf Coast Triathlon... now that is a race! 1.2 miles swim followed by 56 mile bike ride and then finished off with a 13.1 mile run. Looking at some of the competitors you could see a lot of time is spent training -- some of the racers just look like everyday Joes. One of my long-term goals is to complete a triathlon but not so lofty as the GCT. I am aiming for a sprint or possibly an Olympic distance.

Some days I feel as if I barely treading water, my training progress seems so minimal and this really frustrates me. I have finally managed one of my goals, the fitness run time. It took 2 years to achieve this goal, taking so long to get this far has been excruciating -- so many setbacks, little things like chest colds -- sprained ankles mixed with days "I don't wanna"... mornings I couldn't get my butt out of bed. I am aiming forward again, my next goal is to maintain 30 minutes at a steady run. I know I can run 30 minutes but not yet consistently. So now my plan is to strive for that magic 30 minutes. Once I can hold this time, I will start adding time to my daily runs. Eventually, I want to be manage an hour running. I believe then I can complete a 10k run.

My plan: a daily journal, alternate running with cycling, add resistance training and eat well! I have got to get a grip on my weakness for chocolate and sugary treats.

Happy Mother's Day... Live Strong.

Relay for Life...

2010-05-07T06:45:00.000-07:00

Today is the start of the Relay for Life in Panama City. Our library has been an active participant of this event for many years now. A previous library director is a cancer survivor and there are several people on staff who are cancer survivors. The American Cancer Society promotes cancer research and awareness, the Relay is one of the fund-raising efforts used to support ACS. Practically everyone is affected by cancer today, if not directly certainly someone close is directly affected by some form of cancer. Early detection is key to the survival rates. Even if there is no family history of cancer, cancer is still a possibility for anyone. Treatment options have improved over the years, research continues to offer higher success rates. Support your local Relay for Life -- find a team and join or support a team. Each Relay is an 18 hour event beginning on Friday afternoon and ending Saturday morning. Team members take turns walking the track throught the event. Some teams walk the entire 18 hours! One year I remember someone running (yes, running) from beginning to end. Unbelievable! He took 15 minute breaks I think every couple hours. What an inspiration!

I DID IT!

2010-04-29T17:09:00.000-07:00

I finally passed the fitness run! My age group goal is a 1.5 mile run of 19:30 and today I finished in 18:45! I am so happy, only took 4 tries. Tenacity IS the way to success... I have kept at it, running 4x a week and sticking with it... just not giving up. Running is hard, but I am so proud of finally accomplishing this! This so rocks!

Rabbit Run today

2010-04-03T16:15:00.000-07:00

The saga of the turtle continues...

Well, I finished another 5k today. The Rabbit Run in downtown Panama City is part of the Junior Service fundraising efforts for groups such as Girls on the Run of Bay County, After School Assistance Program (ASAP), and JSL Child Service Center clothing distribution program. The weather was absolutely close to perfect. Low 70's with hint of breeze (which kicked up at the end) -- the course goes alongside the bay near the Panama City Marina... was nice watching the birds, in the shallow waters on the shore.

My time was decent enough, over 3 minutes faster than my last race the March for Misty 5k in Freeport, FL on March 27th and a good 5 minutes faster than the killer Run for Babies on March 13th. So three races in 4 weeks. Really not bad considering the sprained ankle injury on mile 1 February 13th at the Mardi Gras 5k in St Andrews.

I had a new playlist of songs on my mp3 player -- the song "sober" by pink had me moving pretty good as did the "rocking to the beat" by the Black-eyed Peas. I also included couple Michael Jackson tunes, overall the set worked pretty well but I need to add few more tunes. On the way home I heard "we got the beat" by the Go-Go's and that would be a great song in my running playlist. Some of the oldies have the kind of beat that inspires me as I struggle to post a decent race time. At the end I don't even hear the music as I really kick it hard the last few yards across the finish line -- I wish I could run that fast longer --- I would no longer be a turtle :-)

Live Life, LiveStrong...

Run for Babies 5K

2010-03-13T16:56:00.000-08:00

This was a challenging race! The winds were averaging close to 20 mph throughout the event. The course was pretty decent (except for the section by the fuel depot - strong chemical odor) but the winds made it wicked hard! I was very surprised to learn I placed 3rd in my age group. I won a ribbon -- more bling! I felt so beat up when I crossed the finish line. Waiting for our times to be announced was tough -- thank goodness my young friend, Stephen (6ft tall and 19) graciously stood in front of me as a windbreak. I am so glad to finish this race... now I am sufficiently motivated to keep training for the next race in April.

This race was so hard I could not maintain the running pace -- I ended up walking a lot. Tomorrow I will not run, but Monday I get back in the groove towards maintaining the 30 minute continuous run. The Couch to 5k program really works, and it is possible to back up in the program if there are any setbacks. My sprained ankle was exactly one month ago. I restarted the C25k at week 4 two weeks ago getting ready for today's race. My ankle did not give me any trouble but my endurance is waaaaay off. I know as I keep going with the training I will recover my strength.

Getting Back in the Groove

2010-03-01T07:07:00.000-08:00

Today I am running for the first time since my ankle sprain two weeks ago... I cannot believe how antsy I have been lately. I have been almost pacing wanting to get back to it... I had to stop myself twice from lacing up too soon. I will take it easy today with walk breaks just to give the ankle time to accept it. I expect I will have to stay easy this week before stepping it up next week. I have signed up for a 5k the first Saturday of April to give myself a goal.

The past few months I have had difficulty staying motivated - so I have taken up the journal action and goal-setting. My short-term goal is to pass the 1.5 mile fitness test. Mid-range goal is to improve my 5k time... my next goal is to complete the 10k distance this fall. The long range goal for next year is the half-marathon of 13.1 miles! That may take a fair amount of butt-kicking to reach.

Update:
The run wasn't horrible... I have my work cut out for me to get back into shape. My pace was just a little faster than when I first started the couch-to-5k last fall. I am trying to be careful. The ankle feels fine. That's good news. The hard part is to not get anxious and just work back to a comfortable 30 minute run without walk breaks... patience, patience, patience.

My first DNF

2010-02-16T06:38:00.001-08:00

Saturday Mardi Gras 5k @ St Andrews, cold morning bit brisk wind -- I knew warming up would not be a problem. Had the proper layers on and ready to go... disaster struck. Close to the one mile mark, I stepped off the edge of the road and turned my ankle. Ouch! I went down hard -- not a graceful landing. I could not finish the race. A police officer gave me a ride back to the start. The officer had a great joke... I was starting mardi gras in the back of a patrol car! He made me laugh, I was so bummed about not finishing the race.

Now on Tuesday, three days later... My right ankle is very purple and still swollen somewhat, my left knee has large boo-boo. Guess I will rest it this week and then next week get back to it. The county fitness test is aproximately 6 weeks away. I need to get in gear if I am going to pass this time.

Geez...

2009-12-08T18:05:00.000-08:00

After a successful run on Saturday, Monday's run was very tough. I struggled to complete two miles. Very discouraging, I was feeling so strong on Saturday. I saw photos from the race and no doubt I was pushing it to finish. My mouth was wide open in every picture. Oh well...

Tomorrow is another run day. I am hoping I will do better -- I am not giving up! I know I can run -- certainly better than I could run two months ago. The rest of December I will stick with the 30 minutes run of the final week of the Couch to 5k program. In January I am planning to start the 10k training program in preparation for the Beach Blast duathlon in April.

I have signed up to run this Saturday again another 5k... I am not planning another race until February (possibly the Mardi Gras 5k in St Andrews) then the Duathlon in April. I will probably not race again until September. Summer are too hot and I would rather use my weekends for sailing, swimming and/or photography -- fun stuff. I will continue my training runs but save the summer months for playing in the water or hanging out with my camera.

Races are a good way to push myself. The training runs do not have the adrenaline rush of the races. Lining up with the crowds waiting for the starter gun --- this gets the psyche charged for action. My runs during the week help to build my strenght and endurance. Running is so hard! I am hoping that one day, the running won't be soooo difficult. I just keep going at it, my progress is steady -- from just a few minutes at a time to 30 minutes solid...!

Run for the Redfish

2009-12-05T19:57:00.000-08:00

Well, I did it... ran the entire 5k without a single walk break. Wow. I ended up pacing with another runner and we talked most of the race. This did help take my mind off the actual running. Now I KNOW I can go 40 minutes without walking, that is so awesome. I am totally stoked. My goal is to now continuing uninterrupted runs but faster. I am convinced with some effort I can get better times -- 40:17 was my official time today. That's 3 minutes faster than what I did in March in the Seaside 5k. In March I had several walk breaks, so I know I can get better speed. My next run is Monday and the c25k schedule puts me in week 9 which is 30 minutes running 3x during the week. I plan to finish the month of December doing this schedule before starting the 10k program in January. Each day brings me closer to a more fit me.

Life is good...

week 8 day 2

2009-12-03T14:07:00.000-08:00

This morning went really well. I have to say this C25k has me impressed with my progress. Staying with the schedule and not jumping ahead has made the difference. Twice before I have attempted to complete the C25k and I jumped ahead every time and ended up not finishing the nine weeks. This time around even with a cold throwing me off one week I have stayed true to the schedule and here I am having run 28 minutes uninterrupted twice now!

Saturday is the Run for the Redfish 5k in Panama City Beach. I had hoped to be finishing the 9th week on race day. Unfortunately, I am one week off of my plan. That's ok -- I will complete the 5k Saturday, I may even have to take a short walk break. Next Week I will follow the schedule for week nine and go from there. Depending on how I feel, beginning in January I may start the "freeway to 10k" program. I haven't decided for sure yet.

Race day is getting near...

2009-12-01T18:07:00.000-08:00

Yesterday's run went really well...even though my c25k schedule has been thrown off after my cold last week. I had hoped to be starting week nine but instead I have only started week eight. 28 minutes uninterrupted running -- amazing. The county fitness test in October I could barely manage five minutes of continuous running.

The weather forecast is not looking good for tomorrow's run -- I may have to run on treadmill, rain is one thing but deluge is another. A serious storm front has entered our area and is expected to stay with us through tomorrow. I have managed eight weeks without a single treadmill day. I am feeling much stronger than I did at the beginning of October. Yesterday's run ended up covering 2.4+ miles -- only 1/2 mile more to complete the Redfish 5k. If all goes well, I should do my best time ever!

Thursday and running

2009-11-19T14:13:00.000-08:00

This morning I finished week 6 of the Couch to 5K program. I actually ran 25 minutes uninterrupted after a 5 minute warm-up walk. Wow! I actually ran the whole time. I admit the last couple minutes I really had to push myself to not give up. A few times I thought I might have to resort to walking but no, I did it! So cool. My Garmin forerunner saved the run this time. The total distance was 2.65 miles including my cooldown walk. My pace is improving - during the run segment I maintained under an 11:00mile pace with my best pace 9:42!!! The longer I keep training the better my times will be -- I am looking forward to the race December 5th. So far, I have not tried to jump ahead in the C25k training and that seems to be the key for me. I have not done any of my runs on a treadmill either.

My next run will be Saturday morning, this is a working weekend for me. After work on Sunday, my family is going on vacation. I have already looked at where to run during vacation. The race itself will not be on the last run of C25k as I had originally planned -- but that's ok the last run of the C25k will be two days after the race. I am really feeling stoked about my improvement as a runner.

I have already decided to go for the 10k training program after I finish the C25K --- I am thinking this slow, gradual training really works for me. I have a pretty good idea of my goals for the next year... I need to firm up these plans so I will know where I am headed day-by-day.

Sunday run

2009-11-15T10:09:00.000-08:00

This morning's run was tough... had planned to use my mp3 player but it wouldn't power up for some reason. So I ran without music, still doable but I had to pay attention to my time. I tried to remember the run/walk sequence for this run but I was wrong... the cycle I used was Walk 5 minutes warm up, then -- Run 8 minutes/ walk 3/ Run 5 minutes/ walk 3/ Run 8 minutes/ walk 5 for cool-down. However, after I got home I discovered the correct sequence was 5min walk/ 5min run/ 3min walk/ 8min run/ 3min walk/ 5min run/ 5min walk cool-down ... So I actually ran more than the program schedule. I did okay according to my Garmin forerunner. My best pace was 9:46 with my average being 13:16. I am definitely improving! Just have to stay patient and keep with the program. The program is working... I actually went over 2 miles today, nearly 2.4 miles. I am so happy with my progress.

After reading the specs & reviews, I have decided I do not need another Forerunner. All of the other models seem way too large for my wrist and the additional features I don't seem necessary. I can track my workout -- distance & speed, be it a run or a bike ride and that's what I really want. The Garmin website allows for my workouts to be posted so I can share my progress with others (if I choose to -- maybe one day I will have workouts to brag about).

Another week finished

2009-11-13T13:32:00.000-08:00

Finished week 5 this morning, whew! The 20 minutes got really hard with the last 2-3 minutes to go. I really had to push myself to not give up. Made it all the way through it! My forerunner gave me an error while saving the run and I lost all my data... bummer. I have had the forerunner for over a year but finally sticking to my workouts and now it looks like the battery may need to be replaced. I really get into uploading my run and seeing how well I did... I can see my fastest speed (and slowest) and my total distance. Pretty cool. The forerunner 50 is the entry-level of the Garmin products and I am thinking I may upgrade to a forerunner 405 which is GPS-enabled, now that's cool! Bit of a hefty price tag (over $300!)I am not sure if the additional features of the 405 are worth it. The forerunner 50 will probably be sufficient for my needs at this time. I will try to pay attention better when I go to save my run on Sunday -- I will try to have the battery replaced before then.

week 5 day 2

2009-11-11T15:34:00.000-08:00

Today's run was a challenge, the weather was very windy and damp. Tropical storm Ida passed by Tuesday morning, we had a bit of rain & wind but overall not too horrible for a storm. Today was a holiday but I did not get up early and go running as I usually do. In fact, I did not get my run until almost 4pm. The winds at this time were around 17mph -- I made it all the way through the run! My legs were throbbing when I got home. The Forerunner said my best pace was 10:25min/mile -- I'll say that was the tailwind effect :-) Friday is my next run -- W5Day3 is a 20 minute continuous run... this will be hard but I know I can do it! Running is still very hard for me but I keep going forward - plodding away. Step by step - I am getting stronger and with a tailwind I am getting faster ;-)

Tried something new...

2009-11-10T07:20:00.000-08:00

Tried a new mp3 file for Week5 Day1 run yesterday -- somehow I missed the verbal cue for the walk between 1st and 2nd run so I ended up running 13 minutes!!! I really did run 13 minutes without a walk break. Tomorrow is W5D2 run - I will go back to the podrunner mp3 file and hopefully I will get the walk cue since tomorrow's run is 8 minutes runs. I really don't want to overdo it like I have in the past. At least with this run I know I am improving... I will keep slugging away. I managed to use my Garmin Forerunner to track my run -- appears my best pace was an 11min/mile (wow!) Now I must admit there was a decent breeze going and occasionally this would be a nice tailwind. If I could keep an 11min/mile pace I would ecstatic!

Moving along - in my mind

2009-11-06T13:50:00.000-08:00

Finished week 4 of the Couch to 5k -- AND the 30 day challenge of the EA Active Wii program. A pretty successful week, I am feeling more fit than last week. There were a few moments during this morning's run that I had to tell my brain to not jump ahead... I even thought -- maybe I'll run again after work. Fortunately, I convinced myself to stay with the program.

Today I discovered www.runsource.net -- great website for more podcasts to use during training. Very cool audio files... I really like how these include verbal cues to let us know when to run or walk. The podrunner interval signals are pretty clear but I find as I am struggling to climb the incline I have difficulty focusing on the audio cues. I will try the new mp3 file during Sunday's run which is Week5Day1. Slow but steady, this is working!

Monday, Monday...

2009-11-02T12:44:00.000-08:00

Actually, pretty good day so far. Week 4 started today instead of yesterday, lots of things did not go as planned. Poor chubby Lab did not get to go running after all. This morning was fairly cool and the sun was up early. I thought with the change back to Standard time we would be dark later... but I was wrong. Last week I running in the dark for half of the run but today it was reasonably bright before I even started and I had even left the house early.

Today's run was more challenging than Week3 but still very doable. When I did the C25k before I used the treadmill at the gym and I was able to reach the 25 minutes running without a walk break. However, I had done so much of my training on the treadmills when I tried to do the distance on the path outdoors I did very poorly. This time all of my training is being done outside and I am just now starting to feel a little bit stronger. I noticed today there was a few times I had a strong stride going in my run segments. My insecurity as a runner at times threatens my determination, fortunately, I have thus far managed to keep going for it. I feel so sloooooow and yet I know I have not been the last person to cross the finish line in any of my races. I CAN DO THIS!

Finished week 3

2009-10-31T09:42:00.000-07:00

Yep, finished my 3rd run for week three Friday. Not too bad, I did sweat something fierce and I have decided I need to find a way to hold back my hair when I run. Having hair in my face I tend to hold my head down which affects my breathing. Running is hard enough I don't need anything to make it harder. The C25k podcasts by Robert Ullrey are terrific. Almost like having someone running with you. I would love to find a real running partner. I haven't figured how to find anyone yet but I will keep trying. I know a few people that run but they are all so much further ahead in their running abilities. The slow, steady progress seems to be working so far... it is difficult to not jump ahead and on every workout I have to tell myself to stay with the program.

Finally went to HG Harders park, been wanting to check out this park -- turns out the walking path is pretty cool. Total of 2 miles with a good portion of the path is NOT paved. This should be much better for my knees. Today I start week 4 and I will take the overweight Lab with me. While the dog & I are running, my best friend is going to have her camera. The path goes around a pond and the birds are migrating! During our visit yesterday we saw a kingfisher, several wooodpeckers, bluebirds, warblers, gnatcatcher, anhingas and hawks. A pretty neat place to be...

Looking forward to today's run - I think the dog is going to enjoy the path too. She loves being with us and when she can be with us and be outdoors she is in heaven!

Week Three...

2009-10-27T05:10:00.000-07:00

Yesterday was 'week 3 day 1' of the couch to 5k program. The run wasn't too bad. I am forcing myself to not jump ahead. My mind tells me "you've got this - go on to another week - maybe week 5", BUT I paid the price in August for pushing it too hard. If I am to become a runner, I must take my time and build up to it. I have been working out too and it is paying off. Two years ago, we bought a Wii console for the adults :-) and the Wii Fit balance board. I liked the idea of what the Wii Fit program promised, however, I found the yoga moves were just too hard for me. I had hoped to develop a consistent yoga program using the Wii Fit. This just didn't work for me - guess, I am not even up to 'beginner' status. Recently, we purchased the Wii Active program and this one is working for me. I am doing the 30 day challenge - currently, I am in the last week of the challenge. This is the closest I have come to completing all the workouts. The weekends can be difficult as we tend to do all sorts of outdoor activities from dawn to dusk. I tend to be exhausted or it is very late when we finally return home. I can put in my 'journal' the other activities but still lose the scheduled workouts. I know consistency is the key to fitness, with the 30 day challenge and the couch t0 5k running simultaneously I seem to be developing a good fitness 'habit'. I have lost nearly five (5) pounds, my clothes are starting to loosen a bit and I am getting stronger. Today is a rest day - a good day to organize my nutrition plan to add to my fitness success.

Let's hike...

2009-10-25T12:32:00.000-07:00

Saturday we spent hiking the trails by Camel Lake recreation area in the Appalachicola National forset. The trails were really wet from the heavy rains the night before... we started a little late for a 9 mile trail so we only got a portion of the trail before heading back to the trailhead. We managed two miles out and two miles back so a total of 4 miles. Sam got the opportunity to play with her new camera lens. She's got a Sigma 50-150m telephoto lens which is awesome but there is a bit of a learning curve to using the lens well. Perhaps I will get a lens like this one day. Felt good to be outside, saw lots of woodpeckers (all too far for my camera) and that was cool... the forest has numerous mature long leaf pines that the woodpeckers prefer.

The Camel Lake recreation area is close to the Florida Trail -- the camping section by Camel Lake includes shower facilities and I bet if I was hiking the FL trail I would make a stop here to at least have a shower. The trail is over 1,000 miles long and showers are one of the greatest gifts to civilization. I would love to hike the trail in sections -- Actually, I would love to hike the big trail - the Appalachian trail (from Georgia to Maine). Section hikes seem doable to me.

Week Two...

2009-10-19T19:08:00.000-07:00

Sunday morning's run was "Week Two - Day one" of the Couch to 5k program. Not a bad way to start a week. I actually slept-in a bit, didn't get out until nearly 8 am. The dog (slightly heavy Lab) ran with me and she LOVED it! She did not understand why we circled the same 1/2 mile pat 3 times... She kept looking up at me as if to say, "uh, we've been here already - why are we here again?" Unfortunately, too many loose dogs in the neighborhood. Perhaps I can take the dog to nearby hiking trails a little ways from here. I don't worry about my dog but the strange dogs... I don't know how they might react to the pair of us.

Doing a quick internet search, I have discovered there is a county park that is supposed to have a cross-country trail. I must check this out! If this is an unpaved trail I will be thrilled (easier on the knees) and if I can bring the dog (on a leash) I will be ecstatic!

Starting over

2009-10-09T10:33:00.000-07:00

Last Tuesday I attempted the 1.5 mile fitness test without any recent training. Of course, I bombed. So now I have decided to start over again with the Couch-to-5k run/walk training program. I have even downloaded the Podrunner Intervals mp3 files for musical encouragement. The Couch-to-5k program is 9 weeks long -- I will stick to it this time and not jump ahead. I am pretty sure my knee was injured due to over-training this summer.

Today's run was day 3 of week 1 -- Actually, went pretty well. I am forcing myself to stay with the program and not jump ahead. It is so easy for me to think "ok, I am doing so well - so I can go ahead and skip a week or two." Not good thinking -- I need to stick with the slow, progress of the the program AND make sure I stretch! Also, this time I am running outside and not on the treadmills... treadmills are not the same as the track. This morning I used the path at Cain-Griffin park near the house. I need to find out how long that path is -- I am pretty certain it is longer a quarter-mile. At least my legs tell me the path was longer ;-]

Shopping...

2009-09-10T10:59:00.000-07:00

Not really, but I have been noticing other rides lately. Several motorcycles, scooters and bicycles have caught my eye. I am actually considering getting new bicycle to replace my current ones -- I am thinking perhaps a touring-style bicycle can replace both my road bike and my commuter. I haven't made up my mind yet. The Trek 520 has what I need -- my favorite bike shop is a Trek dealer so ordering the 520 won't be too difficult. Hmmm... decision time.

Beach Blast --- not this time...

2009-09-03T13:53:00.000-07:00

Due to a knee injury keeping me out of training for several weeks, I am not participating in the Beach Blast II triathlon September 12th. I have just recently re-started my training but I am far from the condition I need to be for a race in 9 days. Bummer...

The injury really messed up my motivation to continue with the training. I have shifted gears and after re-evaluating my goals - I still want to complete a sprint triathlon (or duathlon) -- the next Beach Blast will be in April 2010. I will try for a couple 5k runs this fall & winter. I love the challenge but I have to find a way to keep my knee happy.

I gave up coffee this week and I have passed the headache stage. Since my coffee always had cream & sugar I was adding more than a few empty calories. This morning the scale said I have lost 1.5 pounds!!! Wow! Btwn the coffee and the snacking at night my weight never seemed to improve. Maybe, I am finally on the right path to getting fit.

A day scoots by...

2009-07-13T19:43:00.000-07:00

Motor-scooter day, weather looked perfect this morning. Perhaps I should pay closer attention to weather forecast. Storm slammed in at lunchtime, cleared out and then started getting threatening as I returned home from work. Made it into my driveway with just a few sprinkles the last 500 feet or so. I do love riding on two-wheels, I plan an early bike ride tomorrow but have to pick up some items after work so I will drive to/from work in a car! (shudder)

The morning run went pretty well considering I did not run at all last week. Between the poison ivy event and my mother's surgery, I had too many distractions (excuses) to keep myself from running.

This Sunday Sam & I were out on about on our scooters when a woman started talking with us and asked if we would be interested in participating in the "Thunder Angels" organization. Women motorcycle enthusiasts who enjoy fellowship and raise money for breast cancer awareness. We thought she was kidding but as we talked with her some more, I really believe she was serious. I have sent her an email about the next club meeting in August. We shall see if this is to be... Thunder Angels - the scooter wing.

Livestrong!

69 days and counting

2009-07-05T06:58:00.000-07:00

The race is 69 days away (or 2 months and 7 days)

The soreness in my knee worries me. Too soon to have this much trouble. How will I be ready if 10 weeks and my knee is giving me a hard time? I do not know what's wrong. My left knee hurts when I get up from a sitting position or when I first get out of bed. The past couple days we stayed in a house with the bedroom at the top of some steep stairs... all this stair-climbing was a challenge. I have not run in 3 days now, I will need to run either tonight or definitely in the morning. This crazy weather is not helping either. I woke up this Sunday morning at 7:30AM with temps of 86F with heat index of 97! The weather prediction calls for the top heat index today of 105F -- that is HOT even for this Florida girl. I am going to spend a little time on the internet this morning and find a fuel belt or something to carry my water. I do not like running while carrying the water bottle in my hand, swapping from hand to hand doesn't help either. I am just trying to find my stride and the water bottle thing is throwing me off.

Such a silly thing to bother me so... but with these temps I don't dare go out without liquids. My favorite is actually diluted Gatorade - 1/2 and 1/2 seems to be the mix I like best. I use this when on the bike too. Water is good but my body seems to want a little more but not full strength Gatorade. On the bike I always have two water bottles - one all water and one with the diluted sports drink. Gatorade is not as sweet as the others. I may try the "vitamin waters" soon -- some people like those too.

Sweating in the morning

2009-07-01T17:30:00.000-07:00

Went for my run this morning just after 6am... not too bad at first but by the time I had finished my first mile I was pouring copious amounts of sweat. Gracious. My knee is a bit sore now, not sure what I did but I am certain I did not drink enough before I started running. Had a diluted bottle of Gatorade with me for the run, need to get a fuel belt or something, I definitely do not like running holding a bottle. I am trying to stay focused on the race in September. This is a holiday weekend but I work on Sunday... my turn for the weekend. We are planning to go out of town for couple days and I tend to not push myself out the door when away from home. Tonight I will take a Tylenol PM and hopefully my knee will be all better tomorrow.

Fortunately, the friends were are seeing this weekend understand the fitness bug. Stan has really turned himself around and he is getting in really good shape. He was a runner in college but let it go for years and years the last couple years he has returned to running and now runs almost every day. He finished a 15k earlier this year in Jacksonville - the Gate River run... awesome. We are all very proud of him. I am happy to finish a 5k right now but by September I need to be able to run 1.2 then bike 15 then finish with a 5k running. I can do this! I will do this! I will finish Strong!

Always have a camera

2009-06-28T13:24:00.000-07:00

This is something I am learning... I carry a Canon Power shot with me whenever I am on two wheels. A small camera but takes great photos and even has a decent zoom. I really love the art of Photography and recently purchased a Nikon D60 digital SLR camera. Sam & I now both have digital SLRs and we have taken to doing photo safaris whenever possible. Our skills are minimal but we are trying... we just keep taking pictures. The only way to learn is by doing - fortunately, with digital cameras it is fairly easy to tell if a photo might turn out ok.

Couple weeks ago we visited Sam's sister in her place in Alachua, this is a 4 1/2 hour drive but we took the scenic route and took our time. We stopped at several parks to practice using our cameras. The results were mixed -- we took lots of pictures but only a few were worthwhile. Eventually, we will get better and take more useful shots and fewer out-of-focus ones.

We discovered a number of parks we had not heard of... we will return and explore each park more completely.
One park in particular was truly amazing. We entered one of the Big Bend Wildlife management area and headed to the Hickory Mound Impoundment. We drove down this dirt road that seemed to go forever. We began to wonder if the drive off the highway was going to be worth it. Then we turned a bend and discover the impoundment, wow! A huge marsh area that is a birder's paradise! In a short amount of time we saw numerous birds. Totally Awesome! We are looking forward to coming back throughout the year, this area is part of a migration path for many species especially in the winter cycle.

Going for it!

2009-06-25T18:32:00.000-07:00

Ok, I am really going for it now. Put in my Beach Blast II registration for "local athlete - sprint duathlon" -- hmmm, local athlete sounds weird I am trying to get fit but I don't 'feel' like an athlete yet. My mind is starting its shift to Training, Training, Training followed by Nutrition, nutrition, nutrition. Daily mantras for me to remember. Focusing on the moment, giving "the Date" its due, but not getting too ahead of myself. Also, not falling for the trap of 'it's only one cookie or one piece of chocolate" "there's plenty of time left to get ready"... but --- if I get sidetracked just a little then race day will be here and I won't be ready.

The race is just under 3 months away, I know I can finish in my current state of fitness but I want to do well not just finish -- gasping across the finish line - begging for mercy. I want to finish strong, feeling powerful as I run, feeling strength as I pedal forward, and crossing the finish line knowing I did it! I am a strong woman -- hear me roar! Yep, that is the moment I seek, my moment as one "tuff chick" Ta Ta-Dah!

11 weeks and 6 days

2009-06-20T07:06:00.000-07:00

Tick, tock - the clock is ticking along... Just under 12 weeks until the Beach Blast II -- I am signing up for the sprint duathlon. Fortunately, this is enough time to get ready. But - My training really needs to kick into gear. I took this week off from the gym -- I had 3 days with working during the day and then teaching at night. I am done with the teaching contract until late August. I can focus on getting legs under me, so to speak -- for the run and bike ride. I am doing better with my diet lately, not so many sweets... I love chocolate!!

Keeping hydrated is essential, the summer temps are brutal. Now that I am done with the night classes, I can get back to riding my bike to work... the only really difficult part of bike commuting is the ride home in the afternoon. The heat at 5pm is unbelievable! Asphalt is wicked as you stand there waiting for the lights to change... I have felt blistering heat climb up my legs and worried that soles of my shoes were melting. Currently, we have been scorching under an intense heat wave with temps reaching 100º with heat index going 105º & better. I am going to take my runs to the path early in the mornings Mon/Wed/Fri and commute 2x via bike and then Saturdays do long ride in the mornings. I know I can finish the race with my current conditioning but I really want to do well. My goal has been one sprint triathlon race this year, I am happy with a duathlon.

Next year will be a triathlon... a sprint for now. Finding a way to fit in swimming training is going to be tough, I am allergic to chlorine - so pools are out, I have to train in open water unless I can find a saline pool or something similar. Swimming lessons might not be a bad idea either, mainly lessons to build a 'decent' freestyle stroke. Fast is not as important as consistent with some endurance. Ah, my mind wanders... getting fit is so important to me and I think I have finally found the mindset to "stick to it" that when I find myself dripping in sweat I can keep pushing forward to finish it out. Livestrong!

June weekend

2009-06-07T19:04:00.001-07:00

This first weekend of June has been very pleasant. A wedding in the family brought many of us together to celebrate the start of a new chapter in the lives of two families. The ceremony was done in the Episcopal church the groom grew up with, the bride was beautiful of course and at the couple's request, the festivities were kept low-key without much pomp & circumstances... it was nice.

We used this event as an excuse to explore the countryside.
We took our sweet time driving into town, traveled a new route. I have a new camera, a Nikon D60 DSLR and I was excited at the prospect to try it out. I love taking pictures, capturing a moment in time and seeing the unique beauty of the moment. Photography is an art form -- I am a fledgling student of the craft. We saw numerous birds (which I have discovered are VERY hard to capture in the camera) and we have found this new route is a pleasant drive. We even realized at least 4 new locations to put in our canoes/kayaks that we have not tried yet.

Although summer has not officially begun, in Southern Georgia it seems the Summer season is in full swing. At one of our stops, we discovered an enormous field of wild blackberries. Gorgeous!
Seeing these berries brought back memories of childhood, picking buckets of the berries (eating twice as many as made it to Grandma's kitchen) and watching blackberry "doobie" made by grandma and Ma-Ma (my great-grandmother) basically a cooked down fruit with rolled dough cooked in the fruit -- a cobbler without crust. Yummmmm! One of those dishes I never did learn how to make. I may ask Mom if she remembers how so I can take a stab at re-creating a childhood memory. :-)

Smoke-free

2009-06-03T06:03:00.000-07:00

My smoke-free anniversary is drawing near, after nine years it is difficult to remember smoking. My current lifestyle is so different from ten years ago. I find cigarette and cigar smoke so offensive now. Meeting someone and smelling cigarettes has really become a huge turn-off. After watching my dad struggle with his emphysema and having my lungs also affected I have developed a strong distate for the smoking habit. It is possible to quit - it is hard but if anyone really wants to quit they can do it. I smoked for nearly 25 years and quit 'cold-turkey' as no other method worked for me. Getting healthy and fit became a priority and I put all my efforts in this direction.

Fitness and exercise have become a major part of my daily life, so much so that I get 'squirrely' if I miss too my workouts more than 3 days in a row. If all goes well, I should do my first duathlon in September - I do not expect to be fast, I just want to not be last. :-)

Sunday Sunset

2009-05-31T20:08:00.001-07:00

A working weekend ends quietly... the library was quiet Saturday but nicely steady throughout the Sunday shift. After work, my best friend and I rode our motorscooters
to the edge of the bay to catch the sunset with our cameras. Turned out a nice end to the day...unfortunately, our spot was not the best angle for the sunset but the colors were really nice. My camera is a little Cannon power shot SD1100 that fits perfectly in the top pocket of my motorcycle vest so I can reach it quickly when I'm just scooting around. Digital cameras are so great -- no waiting for development and being disappointed. Being able to stop and shoot and immediately knowing if I got a good shot or not is so cool!

Sunday morning

2009-05-17T07:47:00.000-07:00

A quiet morning thus far... weather forecast says 60% chance of rain today. Doesn't look like I can expect any outdoor adventure. Oh well. Reality bites -- my laundry awaits and there are chores that have been left undone too long. Life has its humdrum moments. There is something magical about when we have our times outdoors. Feeling the sun on my face, the air free and clear of auto exhaust and the awesome beauty found in nature just rocks my world.

We have been discussing what to do for vacation and we have narrowed it down to renting a cabin near the Smoky mountains. There are lots of really nice places in North Georgia, Tennessee and the Carolinas. We are hoping to primarily chill out, soak in what nature has to offer and RELAX! This will be so great. The primary issue right now is when, with our crazy schedules it is proving difficult trying to find a workable date to getaway. Either late summer or early Fall is how it is shaping up.

Forgotten Coast -- almost

2009-05-03T08:21:00.000-07:00

Yesterday we spent a little time 'on the road' - We headed toward the "Forgotten Coast" of Franklin County.
We managed to get as far as Port St Joe area and the St. Joseph pennisula state park. Beautiful scenery -- amazing images to be found if you look at the right time. Wildlife sightings include deer, great herons, pelicans, osprey, green heron, and some huge field rats near our stop for ice cream. The day was topped by a gorgeous sunset. Another sucessful day...

Friday the 24th

2009-04-28T13:13:00.000-07:00

Splash, splash… pause and listen.

Peace & Quiet --- Serene… Splash, splash -- my kayak paddle dips into the water and again - gentle splashing causing soft ripples as we glide along. In the distance on the other side of “East Bay” I see a few power boats moving through the channel. Our kayaks are silently sliding across shallow waters no motor-powered vessel would dare travel. Yes, only canoes or kayaks here --- perfect. Also this is a week day paddle -- no weekenders to disturb us -- again, perfect. Just the two us on our kayaks moving without any hurries or worries.

Just us & the critters… let’s see - what did we see? An eagle, an osprey, couple pelicans, a very large heron -- oh yes, some seagulls and also some Least Terns. And as we headed back to our put-in spot -- one baby alligator estimate 2 to 2 ½ feet long. (There were several larger ‘slides’ in the reeds so I suspect there were other gators we did not see.)

Flickr photos

A successful day on the water, can’t wait to do it again.

So freaking weird...

2009-04-22T16:57:00.000-07:00

I am on week2 day2 of my 'first day to 5k" program -- went to the park where fitness test is held. Something so weird -- On Monday at the gym on the treadmill I got through the 2 miles without any problems but at the park I ended up fighting the side-stitch over and over... WTF!!!

Obviously my running is very different on the treadmill compared to my running outdoors on the solid ground of the road or track... somehow, I have got to figure this one out. I will keep working on this and hopefully I can find the answers.

Last week's Podrunner intervals program alternated running 60 seconds with 90 seconds walking -- this week has 90 seconds running with 2 minutes walking. I looked ahead and I see next week will include 90 seconds running / 90 seconds walking then 3 minutes run followed by 3 minutes walk... I am trying to not get impatient. Everytime I have tried these programs I tend to jump ahead and skip weeks trying to reach the "30 minutes continuous run" goal without following all the steps. I believe if I stick to the program I can at last "get there." I just have to hang in there -- and in 10 weeks I should reach the goal of 30 minutes without a walk break. Yeah - that will be so awesome!

This morning I went to the gym but spent 30 minutes on the recumbent bike instead of the treadmill. I had already planned to go running after work so I split up my day's exercise. I feel pretty good about my commitment to exercise, now I need to kick it up with my nutritional commitment. Woe is me, I love my chocolate. There are a few other junk foods I tend to give into those cravings... like potato chips and onion dip - I can eat half family bag of chips and whole can (yes, processed pop-top can!) of the dip... I know the calories & fat in this is outrageous but every so often I just go nuts and have it anyway! But if I am ever to achieve a decent level of fitness these kind of binges have to become extremely rare events.

Starting Over

2009-04-20T18:01:00.000-07:00

After my seven seconds shortfall... I decided to start my training all over again - "First day to 5k" in 10 weeks. I am now on week 2 - day 1 --- today was on a treadmill in the gym. Wednesday's workout will be on the actual trail used for the fitness test. I am also working towards the Beach Blast II race in September. My goal is the sprint duathlon of 1.2 mile run + 15mile bike + 3.1 mile run... I CAN DO IT!!! I know I can. AND I WILL pass that @#%! fitness test too. The race is in Mexico Beach the first weekend in September and the fitness test will be after the 30th - probably the first week in October. 'They' say it is important to have goals when working on a fitness program -- there we go, my immediate goal is to keep up with the 5k training program.

I am using Podrunner's Intervals mp3 downloads for my running workouts. (http://www.djsteveboy.com) So far, all the audio files I have gotten from Podrunner have really helped me to stay focused. There are also two other programs on the website -- "gateway to 8k" and "freeway to 10k" . Each week of the programs have sound tracks that are designed to have you alternat running with walking to build up to 30 minutes continuous running. The 8k & 10k programs get you to the finish line using the 30 minute run combined with walk breaks to complete the necessary distance.
The longest I have every 'run' has been 25 minutes on a treadmill... I will keep at it - alternating the treadmill with trails in the parks around town. Hopefully, if I can stay patient and not push it too hard. I really need to "build my base" to reach the consistent 30 minutes of continuous running... from there there are no limits!!!

Every so often I get the idea of going for a marathon... that will take time I know. So -- baby steps -- first a 5k running most of the way. I know I can do this if I train consistently. The 5k distance is doable as a run/walk (mostly walk so far has been my experience) -- I want to do this type of race as a run with minimal if any walking. So I am working on my consistency --- last week I stayed on task -- this week has started pretty well, tomorrow is a non-run day but cross-train day. Need to work the abs --- ever seeking the flat belly. :-)

B.O.W. revisited

2009-04-16T07:19:00.000-07:00

Just received photo from Kayaking instructor at B.O.W. (Becoming an Outdoor Woman) in Ocala ... She sent everyone copies of photos from the canoe/kayak workshop. I really learned a lot in this class. I have been paddling wrong all these years -- now I find the kayak really easy to easy. Thanks to Barbara's training I now understand the mechanics of paddling the kayak. I also learned how to back-up a trailer for a boat AND I know how to steer a canoe single-handedly.... WOW! Definitely a worthwhile workshop. Can't wait for BOW in Tallahassee this fall, who knows who might be there. Maybe more kayak time? I also received a photo of our group --- we really lucked out with 4 workshop attendees and 4 instructors, one-on-one sessions!

Morrison Springs

2009-04-14T19:46:00.000-07:00

Saturday -- five days after two solid days of thunderstorms we took our canoe to Morrison Springs in Walton county. It was a lovely day. The river was still very high... the park had taken on 5 feet above the walkways! All the creeks and rivers had gone well above flood stage from the storms this week.... thus the spring waters were not clear. We will go back again in a month or so after the rivers return to normal. The quiet was fantastic! No one else was on the water for most of the day. The river was way too fast for us, we didn't stay there long -- just puttered about on the springs and the run to the river. We kept hearing this woodpecker but couldn't locate it. Saw a hawk go overhead early in the day. Pretty quiet day for the 'critters' but still a pleasant day on the water.

Seven Seconds

2009-04-10T13:43:00.000-07:00

Seven seconds short.... that's how much time that kept me from passing the fitness test!!!
My number one problem is breathing, I find myself struggling to catch my breath and not get a side stitch. I need to start my training all over again and focus on my breathing. The next test is six months away... I will do it, I will pass this freaking test. Breath in - Breath out : sounds so simple but for whatever reason I am not doing this well at all.

I was bummed when I went home yesterday - had a big choclolate-mocha shake to drown my sorrows. My stomach was miserable for several hours. But I am now motivated again to kick my butt in gear and get to it... I really think if I start over and FOCUS on my breathing with my running stride I can get it right. Wierdness, my breathing seems ok on the treadmill but put me on road, track or path and I seem to lose it and my breathing gets all ragged.

So here we go one foot in front of the other... one at a time and BREATHE!

Some days are so close to perfect...

2009-04-04T18:30:00.001-07:00

Went sailing today on Hobie Cat -- light winds 5-9 mph just right for a nice pleasant sail. We were puttering about and the wind just stopped... Sam was fussing abit trying to find the wind when suddenly I realized there was an eagle skimming the water just a short distance away... We watched him take two passes over the water then he went airborne and we saw he wasn't alone they skimmed the water once more before moving out -- then I remembered my camera! Almost missed this moment... So Cool! This is one of those moments I relish when I can get outside away from the madness of modern society's TV, Telephones, etc... just the sounds of nature -- with an occasional jet-ski and power boat to annoy me now & then. My next jaunt is to be a kayak trip to Morrison Springs hopefully next weekend. There will be no jet-skiers there!

No run today -- tomorrow morning will come early enough and my plan is possibly 3 miles in the morning before weather gets yucky again. So nice to see the sun after the horrendous rain this past week.

B.O.W. -- Ocala, FL

2009-03-31T18:57:00.000-07:00

Sponsored by FL Fish & Wildlife Conservation Comission --- Becoming an Outdoor Woman is 3 days of outdoor related workshops - from wilderness survival to knot tying, boating basics to canoeing / kayaking even firearms & archery basics. This was great fun -- I am so glad I went. Several friends were there as well. Actually created a photo album of some of the fun we had http://outdoors.webshots.com/album/570756057HeyCMK?vhost=outdoors -- definitely recommend this to any woman who wants the outdoor experience but has been afraid to give it a try.

Race photos & other thoughts

2009-03-22T06:38:00.000-07:00

Race Photos…

Received via email a link to a photo of my friend Stan running in the Gate River run last Saturday. This is one huge race, nearly 20,000 people! Unbelievable! The photo is a good picture of Stan – he looks fit and working hard.

I remember how excited I was to be able to send everyone a link for the photos from the Seaside race. The race photos are typically sorted – using the runners’ bib numbers with a “lost & found” area for photos where the bib numbers are not visible. I think it is fabulous to have professional photographers on the scene at these events. These men & women take some really nice shots. I have only one complaint – The pictures are expensive ($). The cheapest product I could find was $14.99 for a single 5X7 photo. If just 10% of the racers have photos ordered @ 15.00 each for the Seaside race there would be $4000 charged. The Jacksonville race is 10X larger than so the math says there is somebody making some money? Hmm… could be neat way to earn a living.

Having personal photos taken by friends and/or family is special. These photos mean someone cares about you enough to be there for you in the wee hours of the morning. [it is much easier to run in the early morning temps than in the sweltering heat of the day here in Florida] There is something invigorating about seeing and/or hearing someone you know (or not know) rooting for you. Such power in simple phrases…”You can do it!” “Way to go!” “Almost there – Keeping going!” To hear the clapping, whistling and cheering is FABULOUS! For me, running is so hard! Trying to dig a little deeper is tough especially towards the end of the race. I can see the finish line, I know I am almost there – but trying to find the “big push” forward is so hard; hearing the cheering just gives me a little boost – just enough momentum to surge forward across the finish line strong and triumphant!!!

Gate River Run

2009-03-19T05:53:00.001-07:00

Just received an email from a friend who just completed the Gate River Run 15k! He had 2 goals for the race: 1.) finish the race 2.) Not end up in the ambulance -- Both goals were acheived. Kudos to Stan! He did well with a 1:22:41 time - He managed an 8:37 pace for 9.6 miles. I am impressed. I am fortunate to manage a 12 minute mile pace. Now Stan was a runner earlier in life unlike a newbie like me. He has recently returned to the sport and his health has improved dramatically.

Of Course I want to run faster... However, I am still working on the basics. So far my best 'run' has been 20 minutes interrupted -- my average is 5 minutes running with 1 minute walk for 35 minutes. I really want to be able to run 30 minutes without breaking to walk -- once I reach this goal I know I can build up some speed and distance. Just keep going one foot in front of the other...

Not running alone

2009-03-09T18:28:00.000-07:00

This was a new experience, running with someone. A co-worker decided to run with me after work... we are the same age and both very slowwww runners. I usually do my runs early in the morning but the county fitness test is always done in the afternoon - thus I need to run some later in the day. Pat & I paced each other pretty well. We talked along the way, I am not used to conversation while running... time went by rather well. We both developed a decent sweat - we only covered 2 miles but a nice start for the two of us. I did like the run but I not the kind of run I would do every time - I think I prefer the solitutde aspect of running. Getting to know my body and pushing myself forward one step at a time is part of the process that keeps me going -- as I improve my motivation stays stronger. I am a runner even if it is at a turtle's pace.

Running is Hard...

2009-03-06T05:36:00.000-08:00

That's what my legs say every day. Feeling so heavy, almost like stone my legs struggle through the beginning of every run. Usually takes at least 10 minutes for my legs to accept the notion of running. It is such a huge mental effort for me -- everytime pushing myself to convince my body to keep going forward. I have heard of people 'zoning' when they run - I wonder when this will happen for me?

When I finish my runs - there is an enormous sense of accomplishment. "I Did It!" I will keep plugging away - One of these days I believe I will find this elusive place, the "zone". I know I am stronger and faster than when I first started this journey towards becoming a 'runner'. I guess what I seek is the feeling of being a runner while running!

Currently it is still a battle to keep moving one foot in front of the other over and over until I reach the finish line or return to my front door. And so it goes...

Livestrong.

Wednesday workout

2009-03-05T10:27:00.000-08:00

Today's workout went really well, I think my body is finally forgiving me after Sunday's challenge at Seaside. My next goal is to pass county fitness test and run 1 1/2 miles in 19:30!
The test is in early April so the month of March is all I have left to get it together. Last fall I came just short of the goal and I know I am stronger now but I plan to focus my energies on this one goal!

As soon as I complete the fitness test my next goal will be the Sundancer Adventure Race on May 16th. This race has been cancelled twice in the past - once due to a hurricane and the second cancellation I am not sure the reason... hopefully, this time (being the third) will happen. I have signed up for the sprint biathlon of 3miles on bike (off-road) and 5k running (with last 1/2 mile on the beach) -- I know I can do this I want to do really well (feeling competitive perhaps?) in my age group at least.

Livestrong.

Seaside Half Marathon & 5k

2009-03-04T05:19:00.000-08:00

March 1st 2009 -- coldest AND windest ever! We started @ 39 degrees cold! with 24mph wind!
Of course, I only ran the 5k but I do believe the half will be do-able possibly next year? This was a brutal race to me... so cold that I ran 2 miles before warming up, my feet stayed cold the whole time. Guess I need different socks :-)

My official time was 43:43 -- not fabulous but better than I expected given the conditions. I have been training pretty hard, glad to see that the extra workouts did indeed help. This is definitely a T-shirt that I truly EARNED. Interesting note: one of the rewards for completing the 5k or half-marathon was a Vera Bradley tote bag... I was not aware of this until a friend tried to sign up to run with me and the race was full. These bags are very popular. 750 people were signed up for the 5k with over 2,000 registered for the half-marathon. Being a 'newbie' I was not aware of how this race is such a big deal. I am glad I did it, proves to me I CAN DO it if I just stick with it one foot in front of the other over and over again....

(Additional note: I had planned to use my mp3 player to help me through the race, however I failed to check the status of the battery and thus I did the whole race without the tunes in my ears -- so again I have found I CAN do this without the distraction of the earbuds plugged in...)

Livestrong!

More lessons learned...

2008-10-15T07:03:00.000-07:00

Yesterday I attempted to pass the employee fitness test. I had to run/walk (run is the operative word here) 1 1/2 miles in 19:30 -- should be easy enough -- yes?
Well, I missed it by 18 lonnng seconds. Geez... What did i learn?

one: I need to run in the afternoons at least once a week. Much hotter and higher humidity than early mornings.
two: hydrate!!! I failed to do this and suffered. I know it is only a mile and a half but I am a beginner and running is hard for me.
three: I need to run the course used in the test a few times ... it has more inclines than my route near the house. (or find a course even more challenging)

The next testing date is in April -- I WILL PASS the next time!!!

Taking stock...

2008-10-08T05:33:00.001-07:00

Let's see, I have been very lax with my entries. I had hoped to use this blog to track my progress. It is difficult to see improvement if my entries are months apart. The Sundancer Adventure race has been postponed until 'Spring 2009' - unsure of even what month this event might happen. We will see...

My running is improving, I can feel it. I may not be the fastest on the planet but I am moving along a bit quicker than in the summer. I can maintain for longer stretches -- 20 minutes is very doable for me now. I am still aiming for 30 minutes continuous. With my gym opening closer to 'work, I can now use my lunch hour with the treadmill or the life fitness equipment for strength training. I am still a bit inconsistent with 30 minutes 5 days a week and maybe 2-3 times a week getting in a second 30 minutes during lunch. I am sure that 30 minutes in the morning and 30 minutes at lunch could speed up my improvement towards my fitness goals.

I have read somewhere that if you write down your fitness goals - they become more 'real' and you have a better chance of obtaining your goals. So hear it goes... my immediate fitness goals:
1. To run 30 minutes continuously.
2. Lose 15 pounds (down to 130)
3. Run a 5K in under 40 minutes.

Next, my goals in 6 months:
1. To run a 10k
2. To ride my bike in a metric century (March 2009)
3. Wear a size 8.

My goals in one year:
1. To run a half-marathon
2. To ride my bike in full century

Ok - now that I have written it down, I can concentrate on the steps ahead to achieve these goals. One day at a time, one foot in front of the other.

Livestrong.

Lessons Learned...

2008-07-14T08:39:00.000-07:00

Two things I learned this morning... number one: I must remember to drink some water before I head out on my morning run. (or at least bring water bottle with me) and number two: starting my run later means much hotter temps! Today is day off from work so I slept in a bit - thus instead of heading out at 5:30 am my feet found the pavement at 7:30 am -- two hours is a HUGE difference in the heat factor. By the end of my run my legs were getting VERY wobbly -- kinda scary actually. When I got back to the house I sat on back porch and got the liquids back in me... Running later also meant more traffic on the streets. I didn't like that so much either. Well, hopefully I have learned my lesson this time. I really, really need to drink some water before I head out and maybe even bring a water bottle too. Was almost 80 degrees by the time I was halfway through my route. I felt very sluggish early on but I didn't put two & two together to see I was pushing it on an empty tank. My legs are starting to come back so I will add my canine partner tomorrow morning (@ 5:30am) and begin kicking it up a notch. Livestrong!

my favorite bike jersey

2008-07-02T16:35:00.000-07:00

This is my favorite jersey that i own... so much fun!

I think it is important to have fun on my bike -- not just be commuting to and fro OR training for a race. The sheer joy of riding cannot be overlooked. When I saw curious george jersey I couldn't pass it up. Livestrong!

Against the wind. . .

2008-06-30T09:42:00.000-07:00

Makes for a difficult ride to work this morning. I did not realize how much wind was blowing this morning until a mile or so into my ride. At this point I realized I was working very hard and not much speed was happening. The trip into town took 10 minutes longer than normal and I felt every minute! This string of thunderstorms every day is creating havoc on my commute. When I arrived to work I went online & discovered the winds were 10-12mph WSW -- a headwind the whole way -- hopefully, this translates to a tailwind going home. We can hope :-)
I do not mind riding in the rain, thunderstorms are a different matter. We shall see how the afternoon falls, I just might get lucky and enjoy a repreive from the weather on the journey home.

Livestrong.

Good easy run this morning...

2008-06-24T15:23:00.000-07:00

Finally pushing myself back into excercise groove. Getting tired of seeing the roll above my waistband. I am still signed up for Sundancer Adventure Race October 4th so it's now or never if I plan to be in shape for this race. Actually, this morning was pretty nice although a warm 80 at 5:30am! I wore a regular t-shirt and sweated something fierce. The "keep dry" shirts work so much better I will try to remember in the morning. (Tomorrow is bike day) I will start the dog running with me again soon but I need to get my 'legs' back a little before I take on the long legs of a labrador. :-) Hopefully in couple weeks I will be ready for my canine running partner again. Livestrong.

My other 2-wheel ride

2008-06-15T16:15:00.000-07:00

My other ride is a 2002 Honda Metroplitan Scooter, it is a 49cc load of fun! With nearly 100 miles to the gallon this is definitely one super way to get around town. Today on the way home from work thunderstorm hit with a vengence -- thank goodness for rain gear. I have discovered that I need rain booties or something I was dry except for my feet and my hands. The coming week there are 3 days I have to drive a car :-( -- and the week following also. But then the rest of the summer is open for 2 wheels almost every day!

Vacation is over...

2008-06-10T14:34:00.001-07:00

Darn,it was so nice to wake up whenever -- no alarm clocks being rude and disturbing our slumber. This morning everything returned to the world of timeclocks -- oh well. Commuted by bike today after a long absence... $4.00+ per gallon of gas is enough convincing. I don't HAVE to drive a car to work -- so I choose to go by 2 wheels! Actually this morning was not too bad, This Afternoon was HOT!!! (93 degrees) -- There is a hint of rain "out there" and I felt a nice tailwind shortly before arriving home. I took my time as it has been awhile and actually my travel time wasn't too shabby. I finally replaced my helmet mirror as the old one never stayed in postition (I would look and see the sky, my panniers, anything but the traffic behind me -- scary) I also have a new rear light I plan to install on to my rear rack... being visible is soooo important! My legs are feeling it at the moment but I am know the soreness will be ok as long as I drink enough water and stretch it out some. Livestrong!

Training is going along finally

2008-04-17T04:30:00.000-07:00

I have finally started training again. This week I have managed to stay with it even with unusually cooler temps in the morning. My motivation is simple, I have signed up for the Sundancer Adventure race which occurs one week before my 50th birthday. (Also, I tried on some clothes I really liked but my fat rolls made them look horrible!) Now the trick is staying with the running. The bicycle training comes with commutes to work (plus one long ride on the weekend) I also need to add 2 weight training sessions a week to build up additional strenght and endurance. The Sundancer is six months away I have enough time to prepare. Now stay injury-free and illness-free. Livestrong!

Time just flies when you let it...

2008-03-19T14:44:00.000-07:00

I admit it, I have just not done anything for two months now. I think I have allowed myself to get bummed out and I just stopped doing anything. No running, no riding, nothing. Geez... time to get off the pity pot and get going.

2008 is rolling along already

2008-01-19T16:36:00.000-08:00

the year is starting off slowly, I have not ridden very much so far and I have run just a few times. After looking at this year's race schedule I have made my choices. April 5th is the Sunset 5k I will do again and I will try to improve over last year's time. Since this was my first race I really hope I can get it together and find a way to find my stride. For cyclist in me, I bought a new bike jersey for fun -- curious george on a bike how fun is that?
Livestrong!

one more day

2007-12-30T07:50:00.000-08:00

left in the year 2007... the year hasn't been too bad. The last couple months my fitness efforts really dropped off. Motivation still needs a good kick start. Now is the time to get moving and just do it!!!

only two weeks left in 2007

2007-12-15T19:28:00.000-08:00

Yes, the end of the year is so near now... I am glad to report I am getting back in the groove again. Friday I rode for a bit with some 'real' cyclists. Actually, I followed behind and realized how slow I ride, really. Almost depressing but definitely motivating. I will keep meeting them on Friday mornings and continue trying to tag along. Tomorrow is a run/walk day -- my canine partner has a hurt paw so I don't think she will be able to join me. I know she will want to try - but I am worried she will hurt herself even more.

My resolution stays the same -- Get Fit, Get Strong, Get Lean but never mean :-)

November is nearly finished

2007-11-29T13:55:00.000-08:00

My cold last week kept me off the bike and no running either... I am finally back in the groove again. My canine partner and I had a nice run yesterday, hopefully I will back on two wheels again tomorrow. The weather is promising clear skies for the next few days -- Life is good.

Technorati Profile

Thanksgiving notes

2007-11-23T07:35:00.000-08:00

Thanksgiving was nice... mother, sister & brother in-law came to my house! We had a nice meal, I did pretty good job feeding everyone. My guests also included friend with her teenage son... all in all I fed 10 people!

Still recovering from a nasty head cold, no running or training of any kind all week. My appetite has been minimal at best. I have lost nearly five pounds! Not the best way to do it. I am eating again so hopefully I can get back in the groove soon.

Thankful to be alive and happy to have a good life with so much love -- family and friends.
Peace.

Another week begins

2007-11-05T11:36:00.000-08:00

This morning Chyenne & I hooked up with T and her daughter. Off we went, felt pretty strong most of the way -- I was able to talk some while running so I guess I didn't push it too hard. I have decided to take the other dogs on alternating days for my warm-ups -- they do not have the legs to run with me. Hopefully, the weather will continue to hold and I can ride my bike to work (and back) after a longggg break from the bike commuting. Livestrong!

hard to get going this morning

2007-11-02T15:39:00.000-07:00

Had the day off from work... finally managed to get going by 7:30am the dog had completely given up all hope of a run today. today was hard, I have got to start drinking more water. I have made the effort to drink the good stuff all day. I am sure my aches are a lack of hydration. Got lots of chores done today, now I am a little tired. Going out tonight to a comedy show, can't be too late as this is my weekend to work. I will try to get out with the dog Sunday morning before work and do a long brisk walk, no running for a change. Keep it loose and limber. After reviewing how I have felt lately, I am pretty sure I need more H2O and more stretching afterwards. I will keep going, I will get stronger! As long as I stick with it and listen to my body I know I will reach my goals... currently, my goal is 3 miles at a steady pace. I still feel like I take too many walk breaks but maybe I am just too hard on myself.

Awesome run today!

2007-10-31T10:54:00.000-07:00

This morning was fantastic! The running is still hard but I have to admit I do enjoy my canine training partner. We started later today and I think Chyenne was convinced we weren't going out this morning until I grabbed her leash then she believed me! She loves it so much! The temperature was just a little nippy at first so I started out with a warmup jacket ... a light sprinkling of rain started about 10 minutes into the run. I figured as long as it didn't thunder (translation: no lightning!) we were ok. The lights rain stayed with us about 15 minutes then stopped, by then I had given up the jacket. As I am re-adjusting the jacket around my waist I see the most awesome sight, a beautiful rainbow overhead! Looked like the rainbow was just for us at the park!

I am still struggling with running without walk breaks. I haven't figured out how to get my breathing on track so it's not such a battle. I try to keep the walk breaks to aprox one minute and then run some more. I keep working at it, surely I will eventually "get it" and manage to run consistently for more than 5 minutes at a time! When I ran on the treadmill I seemed to do better with the breathing and running... I could run for 20 minutes solid on a treadmill before taking a walk break... Outdoors is much harder for me but I won't give up!!!

Friday was short run

2007-10-28T10:54:00.000-07:00

Had a late start on Friday morning with my canine running partner... we barely had time for 30 minutes including warm-up and cool-down... Once again Chyenne proved to be good companion on the road. She is loving it, she can barely contain herself when she sees me lace up my sneakers first thing in the morning.

Go Dog Go! (or runs with canine)

2007-10-24T05:16:00.000-07:00

Another runing day today... again with my canine training partner. Went pretty well, it was cooler this morning and I started with a light jacket. About 15 minutes into it, I tied the jacket around my waist. There is one issue I need to figure out, lighting is a problem - in my neighborhood less than half of the streets have streetlights so I have to bring some sort of lighting with us. I have a headlamp but it gets uncomfortable after awhile I guess I need to wear a headband or something for the lamp strap to go over. Also, I need to get a blinkie to attach to the dog's collar. I am enjoying her company and I know she enjoys getting out and having fun with me. A win-win situation!

different running partner today

2007-10-22T08:56:00.000-07:00

Today I ran with Sam's dog -- 90 pound labrador retriever named Chyenne. She loved it! Was nice having such a big dog with me at 5am. It is very dark but I just felt a little safer with Chyenne by my side. She has to learn how to give me a little more space when she 'heels' -- she is so close it is hard for me to get my stride. She got better and she was very tired when we got back ... she did not even ask for her breakfast right away. (There's a reason she's 90 pounds) I will try to work with her more often and we can get in shape together. :-)

rainy day workout

2007-10-18T10:27:00.000-07:00

Today is a running day -- Raining cats, dogs and more this morning so off to the gym to find an open treadmill. As I usually arrive before 6am I have no trouble finding an open machine. I dialed in the treadmill fairly steep for over half of my run... gives some semblance of an outdoor run. Sweating pretty good by the end. My energy levels were great for the class I taught this morning... workouts really do help fight fatigue!

Running partner

2007-10-15T10:06:00.000-07:00

well, I now have a running partner once a week -- T & I have run/walked a few times but called it off with scheduling conflicts... we are going to try Monday mornings and see how it goes. I really want to build up some stamina and maybe a little speed. I may always be sloooow but I am willing to try. T is getting married in January so this partnership is short-lived for now. That's okay, I hope with a few more miles under my feet I will get the confidence to meet up with the local running club. I know I am not the only 'turtle' out there :-)

My Next Race...

2007-10-09T07:12:00.000-07:00

Well, looks like I am going to try another 5k in November — on the 17th is the Draggin’ Tail in Sunny Hills — Supposed to be pretty challenging. Actually, the main race is 18 miles — I am nowhere near ready for that many miles — I still find 5k tough enough. The weather in November can be pretty decent for running so I guess I will give it a shot.

Last night I had dinner with friends @ Beef O’Brady’s (wow, what a loud place during Monday night football!) One of the group is a runner — she & I could talk about it, but the others found it boring — oh well. Running is hard work and I like being able to share that with someone. I really need a running partner.

Happy birthday to me!

2007-10-06T19:52:00.000-07:00

Well, I finished the run for the cure 5k and this time I ran more than I walked... I actually placed 3rd in my age group. I'm happy with this, this race thought me some important lessons --- Drink gatorade at the end of the race... listen to my body -- terrible stomach cramps through the second half of the race... so much pain! Tylenol at the end of a race and better stretching... I am so stiff right now.
All in all pretty decent way to celebrate my birthday! I have decided to keep going with it, try to run couple more 5k races and then next October go for the 10k! Should be a interesting path!

race postponed --- bummer!

2007-09-23T03:52:00.000-07:00

Due to TD 10 Sundancer Adventure race was postponed to Oct 6... unfortunately, I am already booked to run 5k for Run for the Cure at PC marina. My registration has been moved over to 2008. I am looking @ Niceville Adventure Duathlon in November... if Sam is willing we do it as a team --- this race is different 1.5 mile orienteering section/ 5 mile bike /2 mile trail run. One of the challenges is to change a bike tire. Hmmm... could be fun. If Sam decides not to participate I will prob do it by myself. Livestrong!

6 days to go

2007-09-16T07:31:00.000-07:00

Sundancer is now just under one week away now. I have been training, I missed yesterday but I will be on the bike this afternoon with a brief run afterwards. Sunset is a good time. Tomorrow I will take my bike in the morning and ride around the cove early a.m. I have appt after work so must drive the car. Tues and Thurs will be running mornings. No workout Friday. Hopefully, this plan will keep me together for the race Saturday. I just want to do well.

Sundancer is getting closer

2007-09-06T03:32:00.000-07:00

Just over two weeks to go! Sundancer Adventure race in Santa Rosa Beach should be fun! I have signed up for the biathlon. Not a long race but should be challenging enough. The bike ride is off-road and the last half-mile of the run is on the beach! Training is tough to get in, I seem to be fighting a cold. Just have to keep pushing ahead.

Busy lately - no excuses

2007-08-24T06:31:00.000-07:00

not too busy to post -- just forgot I guess.
We went on vacation couple weeks ago... I was great! Went to Point Clear, AL and stayed @ Grand Marriott resort. We biked, swam, kayaked, hobie-cat sailed, took a segway tour and even went horseback riding.... what a terrific vacation.

Another weekend is here

2007-07-20T20:10:00.000-07:00

Well, this has been a Very VERY hot week, Temps have soared into 3 digits with the heat index almost every day. I was so tired this morning I did not ride my bike as I had planned.