Thankful

A special, “Thank you” to all who have supported my running! I especially want to thank Spencer, my husband, best friend who spends every weekend trailing behind me on a bike to make sure I am not getting bit by a dog or followed by a stranger when I am running 4-6 hours a day. I have never given up. Here is a favorite quote of mine because I was blessed enough to find him in this life.
“This life is what you make it. No matter what, you’re going to mess up sometimes, it’s a universal truth. But the good part is you get to decide how you’re going to mess it up. Girls will be your friends – they’ll act like it anyway. But just remember, some come, some go. The ones that stay with you through everything – they’re your true best friends. Don’t let go of them. Also remember, sisters make the best friends in the world. As for lovers, well, they’ll come and go too. And baby, I hate to say it, most of them – actually pretty much all of them are going to break your heart, but you can’t give up because if you give up, you’ll never find your soulmate. You’ll never find that half who makes you whole and that goes for everything. Just because you fail once, doesn’t mean you’re gonna fail at everything. Keep trying, hold on, and always, always, always believe in yourself, because if you don’t, then who will, sweetie? So keep your head high, keep your chin up, and most importantly, keep smiling, because life’s a beautiful thing and there’s so much to smile about.”
― Marilyn Monroe

Strong and Ready

Worked eight hours, easy 90 minute run, one hour heavy weights with Dr. Thea.  I have learned a great deal from what I have done wrong, and what I have done right.  I am following a strict diet to get to race weight.  {Want to lose 5 more pounds}  My mind is ready with meditation and positive reinforcement .  Six weeks to go to get even further along with my training……….

“You build on failure.  You use it as a stepping stone.  Close the door on the past.  You don’t try to forget the mistakes, but you don’t dwell on it.  You don’t let it have any of your energy, or any of your time or any of your space.  ”  Johnny Cash

Yoga after a long weekend run

Monday was Yoga day and entering the class I did not know if I could do it my legs were so tired.  What I found out was that it brought more energy back into my body and I reconnected my spirit , body and mind.  The results of the class left my muscles flexible and elongated.  I’m going to try and incorporate this twice a week!  Loved how I felt after!

Endurance and Fight or Flight

Endurance training today for four hours and I have to talk about the dog owners around. Part of an endurance runner you have planned how to fuel and hydrate for the amount of calories you are using. I am a dog lover for sure but your little FiFi should be on a leash or behind a fence. That is the law after all. When I go out for a four hour run and know I have the rough winds to run against let me tell you what happens to my sympathetic nervous system when FiFi is biting at my ankles and you can’t run to catch her but your reassuring me that she is a sweet dog. Your sweet dog just waisted unnecessary energy from me. My heart rate rises which causes my fight or flight system to take over. The sympathetic nervous system uses nerve pathways to initiate reactions in the body, and the adrenal-cortical system uses the bloodstream. The combined effects of these two systems are the fight-or-flight response. When the hypothalamus tells the sympathetic nervous system to kick into gear, the overall effect is that the body speeds up, tenses up and becomes generally very alert. The combined effects of these two systems are the fight-or-flight response.The sympathetic nervous system sends out impulses to glands and smooth muscles and tells the adrenal medulla to release epinephrine (adrenaline) and norepinephrine (noradrenaline) into the bloodstream. These “stress hormones” cause several changes in the body, including an increase in heart rate and blood pressure. The sudden flood of epinephrine, norepinephrine and dozens of other hormones causes changes in the body that include:
heart rate and blood pressure increase
pupils dilate to take in as much light as possible
veins in skin constrict to send more blood to major muscle groups (responsible for the “chill” sometimes associated with fear — less blood in the skin to keep it warm)
blood-glucose level increases
muscles tense up, energized by adrenaline and glucose (responsible for goose bumps — when tiny muscles attached to each hair on surface of skin tense up, the hairs are forced upright, pulling skin with them)
smooth muscle relaxes in order to allow more oxygen into the lungs
nonessential systems (like digestion and immune system) shut down to allow more energy for emergency functions
trouble focusing on small tasks (brain is directed to focus only on big picture in order to determine where threat is coming from)
So please from all the runners I know…….keep FiFi away from me either leashed, chained or fenced! I now carry pepper spray and use it liberally. I truly appreciate your help on this!

Recovery Day Post 60 miles

My body tells me when to stop and take a deep breath.  I worked eight hours all day and was on my feet 99% of the time.  My workout was starting to catch up to me.  I left work and went to see Robin.  She is  a miracle worker who I was blessed to find one year ago.  She is a massage therapist and a pro in essential oils.  She works out all the lactic acid out of my body.  I feel liked a whipped noodle when I leave her.  I am a true believer in massage.  I see her weekly and she massages me differently every time.  Most grateful that she is in my life.  I have a busy schedule planned for the weekend so I will be up and ready for Fantastic Friday!  Remember, recovery is just as important as the workout!

“Happiness is not something ready made.  It comes from you own actions.”  Dali Lama

Exercise Motivation

Motivation to work out comes from within.  You must realize that it is a healthy choice for your body.  It cleanses your spirit, revitalizes your mind, and shapes your muscles.  Exercise prepares you to commit to something good for yourself.  It is all for you and about you.  I ran today and completed a speed workout.  I then had a lesson with Dr. Thea and lifted heavy weights.  I took a bubble bath when I came home and I feel refreshed and successful.  Working out prepares you for the hard times in life.  It is something that takes effort but pays off in the end.  It is a gift to yourself with all the benefits!

“Ability is what you are capable of doing.  Motivation determines what you do.  Attitude determines how well you do it.”  Lou Hotly

Always be prepared for, “Plan B”

Ultra running mimics life in my eyes.  When race day comes you don’t know how the weather is going to be, how you slept the night before, or how your body feels about running 100 miles that day.  I have had many occurrences happen in life where the plan just was not going the way it was written!  You must deal with what is given to you.  My first 100 mile race in Florida it rained for 9 hours.  I had not been prepared for that and the things I learned from that race!  I still won my age group, and was in the top 15 woman finishers.  I now know to bring a rain coat, extra shoes, and a good hat to keep the water off my face.  Learn that if your plan doesn’t work for you  that day, learn from the lesson  and still challenge yourself  allowing  your instincts to lead you.  Go for it!!!

Running Shoes

Everyone asks me about the shoes I wear.  First, during the 100 mile race I change my shoes about 4 times.  Second, you need to train on the shoe you are racing in.  Everyone has a different foot and the feel in the shoe at the end of the training should be your best judgement of how well the shoe performed.  I started with Muzuno,  tried several Acics and ended in Brooks every time.  I have been running exclusively in brooks until I purchased a new shoe called Altra zero drop.  I have been running on this shoe for two weeks and love it!  The concept of this shoe is it is flat and a lot of room for the toes.  My body felt great during the run and the next day for my recovery run.  I am running large volume of miles right now so the shoe is a huge choice.  I am sold.  We will see how it holds out in my up coming race in 7 weeks!  I’m so excited!!!!

 

Endurance Fueling for Ultra runners

This has been the hardest quest I have encountered on my long runs.  Trying every possible drink, fluids, salts, and foods everyone has recognized.  What I have realized is it is different for everyone out there.  I know how many carbs I’m burning per hour with the weather regulating but what works best for me has been trial and error.  I have finally figured out what I need and when to ingest without the stomach upset.  I find high fats {avocado, olive oil, peanut butter} work well for me.  I stay away from bread, sugar and complex carbs.  I find that fat is my major fuel depending on ketones more than carbs.  I also throw protein every few hours in either by drink or after 60 miles I get hungry and tuna works wonders for me.   I am constantly drinking water with electrolytes.  Train with what works good for you….you’ll know.  Ultra athletes have many different ideas about what works best for them and my suggestion to you is to experiment yourself.  If your using high carbs in training then high carbs is good for racing!  Good Luck!!!!  Remember, you are who you are and so is your stomach!

Triple Play

I have a three day weekend!!!! Yeah!!!  Going for a two hour run tomorrow, three on Saturday, three on Sunday!  Looking forward to the  endurance challenge!  Many hills and vitamin D!  Just getting back to connecting with nature is so important to me.  It seems to bring life back to my soul.  A reconnection to the oneness of all life. Running outside in the sun seems to quiet me, and all other life in nature is intensified.  The Earth has a spirit that connects to our souls.  When I run, my spirit is no longer at the mercy of my body.  I am free…for a short time.

“That the righteousness of the law might be fulfilled in us, who walk not after the flesh, but after the Spirit.” Roman 8:4