Sunday morning

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

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

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...

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

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

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

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

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...

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

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

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

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

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...

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

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

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...

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...

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...

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

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!