Monday, April 30, 2012

Half-Marathon Training...Week 4

Sunday-Ran 6 miles...77 minutes.  This was a hard run.  It was very hot...about 82 or so outside, sun was still a bit too high in the sky for me and I ended up overheated and sunburned once again.  So it was into the ice bath for me.


Monday--Rest day.  Well it seems I really irritated my ankle from my run yesterday.  Every time I step down and then lift up my foot, there is significant pain.  Ugh!

Tuesday--Another Rest day.  Still a lot of pain in ankle...when will these little injuries stop coming my way?

Wednesday--Biked 13.7 miles...62 minutes.  Rode the Expresso Bikes at the YMCA today...so much fun.  These are quite a workout, and with so many routes you really can't get too bored.

Thursday--Rest Day.  Still cannot run but that is perfectly okay, I have a ways to go until the half in September.  I can afford to rest up this early in the plan.

Friday--Another Rest Day.  Cleaned my friends house, does that count as a workout?  Why yes it does, after all it's upstairs and downstairs.

Saturday--Ran 8 miles...97 minutes.  This was a great run, the weather couldn't have been more perfect and I took it easy most of the way.  I wanted this to be a relaxed and easy long run and it was just that.  There was a slight wind and the temp was about 61 degrees. Perfecto! As soon as I was home from this run I got showered, dressed and I immediately massaged my legs with lotion and the massage wand...needless to say, my legs feel pretty good.

Miles Ran-14 miles, 174 minutes total.
Miles Biked-13.7 miles, 62 minutes total.
       
Godspeed...this comes from the Middle English expression "God spede (you)", a wish for success and fortune for one setting out on an enterprise, voyage, adventure, or travels. It may also mean good luck.

"Limitations only exist if you let them"

© 2012 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

Saturday, April 28, 2012

Foodie Questions

This is an interesting game from Darlene at My First 5k and more... I thought it would be fun.  Play along with me if you'd like. Just copy the questions and make your own post, and link back to me.

A: is for Apple, what’s your favorite variety?
Pink Lady apples...they are both sweet and tart.
B: is for Bread, regardless of nutrition, calories, or whole grains what is your favorite type to have a nice big piece of?
I love whole grain breads like "Columbia River" from Franz.
C: is for Cereal what is your favorite kind currently (just one!)
I currently love, love, love, "Cinnamon Crunch", but also love the hot cereal Maypo Meal.
D: is for Doughnuts, you might not currently be eating them but what kind do you fancy?
Raspberry jelly filled glazed...or maple bars.
E: is for Eggs, how would you like yours prepared?
Hard boiled or scrambled.
F: is for Fat Free, what is your favorite fat free product?
Pretzels...or a fat free carburator from Dutch Bros.
G: is for Groceries, where do you purchase yours at?Walmart, or Fred Meyer, and love our Farmer's Market.
H: is for Hot Beverages, what is your favorite hot drink?
Coffee for sure.
I: is for Ice Cream, pick a favorite flavor and add a fun topping.
Coffee flavored, or mint chocolate chip...topped with light whipped cream.
J: is for Jams or Jellies, do you eat them, and if so what kind and flavor?
Raspberry or Strawberry.
K: is for Kashi, name your favorite Kashi product?
Kashi go-lean bars.
L: is for Lunch, what was yours today?
Subway chicken teriyaki 6 inch with sweet onion sauce, baked Doritos and Diet Coke.
M: is for microwave, what is your favorite microwave meal/snack?
Lean cuisine meal.
N: is for nutrients, do you likes carbs, fats, or proteins best?
Carbohydrates for sure, plus being a runner, I need them.
O: is for oil, what kind do you like to use?
Canola oil.
P: is for protein, how do you get yours?
I eat meat...peanut butter...eggs.
Q: is for Quaker, how do you like your oats?
In a home made granola bar.
R: is for roasting, what is your favorite thing to roast?
Roast Beef.
S: is for sandwich, what’s your favorite kind?
Chicken teriyaki 6 inch from Subway. A bagel with tuna and cream cheese.
T: is for travel, how do you handle eating while traveling?
When I do travel I try to just keep it simple, but try not to be too restrictive.
U: is for unique, what is one of your weirdest food combos?
I like pretzels with cream cheese...but that's not too weird.
V: is for vitamins, what kind do you take?
Gummies.
W: is for wasabi, yay or nay?
Nay!
X: is for XRAY. if we x-rayed your belly right now, what food would we see?
A 3 Musketeers bar
Y: is for youth, what food reminds you of your childhood?
Tacos. We had them all the time, and I still love home made ones.
Z: is for zucchini, how do you prepare it?
Zucchini bread, home made, of course.


Godspeed...this comes from the Middle English expression "God spede (you)", a wish for success and fortune for one setting out on an enterprise, voyage, adventure, or travels. It may also mean good luck.

"Limitations only exist if you let them"

© 2012 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

Friday, April 27, 2012

Famous Marathon Runners

If you don't already know, I love running, but I also love to read about others experiences with running.  I fact, it interests me to no end to read about famous runners and even celebrity runners, because I always know I can take something from it and learn a new technique or get motivated to run better.  

So on occasion I will write about a famous or celebrity runner and share with you what their experience was like. Who knows, we may all learn something new. 


Today I'd like to share Apolo Ohno's story regarding his 2011 ING New York City Marathon.   Everyone knows Apolo as an the most decorated (2 gold, 2 silver & 4 bronze medals) winter Olympian and  speed skater Champion, but what you may not know is that he set a goal to run the New York City Marathon in under 3 and 1/2 hours.  Well, he crushed that goal and ran it in an impressive 3:25:14.




According to parade magazine...

Apolo Ohno is also known for his stint on "Dancing With The Stars", and he was challenged to run the ING New York Marathon by his fellow Subway enthusiast Jared Fogle, who completed the marathon in 2010 in 5:13:28.  Apolo had already run the Chicago half-marathon and thought it seemed pretty easy, in fact he said he felt pretty good after completing it.  He then ran 16 miles and thought how ridiculous it really was, his feet hurt, calves, hamstrings, knees and joints.


He said that it was totally a mental thing, because he did not have great running technique. When asked who he would want to join his marathon team he replied, "There's too many". A few of those names are, Lance Armstrong, Michael Phelps, Michael Johnson, Michael Jordan, Oprah, Obama and a few Bush's as well.


With a group of friends like that, who wouldn't want to be on his marathon team...I would.  I personally have really only wanted to train and run in a half marathon so far, but maybe that is just because I'm pretty positive I could finish 13.1 miles...and fear that 26.2 is too far out of reach.  Maybe I'll have to revisit that thought soon.  If I can SURVIVE cancer, change my life from sedentary to very active, I guess I need to believe that I could complete a full marathon with the proper training. 
 
Godspeed...this comes from the Middle English expression "God spede (you)", a wish for success and fortune for one setting out on an enterprise, voyage, adventure, or travels. It may also mean good luck.

"Limitations only exist if you let them"

© 2012 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

Thursday, April 26, 2012

Expresso Bikes

These bikes are amazing fitness tools.  My local YMCA has several of them and I can't say enough good things about them.  They are great for cross training.  

 
The picture above is what you see as you sit on the bike.  There are over 30 routes and they go from basic to extreme rides.  There really is something for every fitness level.  

For a runner, it is important to have some type of cross training to do, in order to give the legs a chance to rest and recover from all that pounding we inflict on them. 


 At first I was skeptical to try them, probably because I thought they were going to either be boring or too hard.  Well, they were challenging, but there was nothing boring at all about these bikes. I have done rides in space, desert terrain, city streets, apple country, you name it I've done it, on the Expresso Bikes.  You have several choices you can pick from including, group rides, and chases, as well as all the other basic to extreme rides.  




Give them a try, you won't regret it.  Try their find a bike near you link.

Godspeed...this comes from the Middle English expression "God spede (you)", a wish for success and fortune for one setting out on an enterprise, voyage, adventure, or travels. It may also mean good luck.

"Limitations only exist if you let them"

© 2012 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

Monday, April 23, 2012

Half-Marathon Training...Week 3

Sunday--Rest Day.  I definitely hurt so it's good I am able to take a day off to just recover from my 5k and rest up for the week ahead.

Monday--Ran 4.23 (48 minutes) miles on the dread-mill at the local YMCA.  I Absolutely detest running on the 'mill, it hurts my feet and legs more for some odd reason, plus I don't get anywhere.  I like to run with a destination in mind, arrive there, and then run back to where I started from.  I'm weird like that.

Tuesday--Ran 6.0 miles (66 minutes). This time I took it outside even though the weather wasn't that nice. The skies were overcast and there was a light drizzle at the start of the run, but it cleared and was nice on the way back, although the sun didn't make an appearance.

Wednesday--Rest Day. I just relaxed most of the day, plus it was pouring outside, so it turned out to be a great day to rest.

Thursday--Cross Training with J.  20 minutes of high intensity exercises.  Frog squat jumps, karaokes, lunges, sprints, and jogging backwards.

Friday--Ran 3.7 miles (50 minutes).  I didn't get to run until about 2pm so I had to deal with the sun and heat for the first time.  It was about 82 degrees but there was a wind so it wasn't all bad.  I ran out of water on the way back, so I stopped in at my neighborhood market for some water and a potty break.  Used sunscreen but still got burned. Lessons learned, don't run in the mid-day sun, take more water, and use better sunscreen.

Saturday--Rest Day. Rode my cruiser "Choncho" with my daughter M for about an hour and a half.  It was about 10 or more miles in all. I guess you could call this a cross train day as well as a rest day. 

Miles Ran-13.93
Miles Biked-10+  

Godspeed...this comes from the Middle English expression "God spede (you)", a wish for success and fortune for one setting out on an enterprise, voyage, adventure, or travels. It may also mean good luck. 

"Limitations only exist if you let them"

© 2012 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

Saturday, April 21, 2012

Training In Hot Weather

While out running the other day I put my hair up in a bun, carried with me a small 12oz water bottle, and I put on some sunscreen to ensure I didn't get burned.  All this was great in theory, but didn't quite work out as I had planned. Note, it was 82 degrees outside, sun high in the sky. First hot training run ever.

First, I ran out of water before my run was finished, forcing me to stop at my local market for a water refill and bathroom break.  Second, the sunscreen I used was not strong enough or I just didn't put on enough, either way I got burned on my shoulders, ears and face.  Third, I overheated, 'nuff said.  

I chalk it all up to lessons learned, and I move forward with new information and a new experience to write about.

Most runners, if not all, will at some time in their running career have to train or race in hot weather.   How do they prepare or get acclimated to the warmer temps?

The first thing is a no-brainer, drink water and lots of it!  Make sure you are well hydrated, especially in the days leading up to your race. You may want to purchase a fuel/water belt to wear.  Caution: don't drink too much water while running, it is best to take small drinks every few miles or so rather than big drinks, or you may end up with hyponatremia or water poisoning.  This is where the normal balance of electrolytes is pushed beyond the limits of safety.

Wear light colored clothing.  Black may be a slimming color but it only intensifies the heat.  Light colors will reflect the sun off of you, unlike black clothing which absorbs the heat.

Wear a light weight hat or visor, to keep the sun out of your eyes and off your face.  If you wear a hat you can fill it with ice at an aid station during a race, or from your home when training.

When trying to acclimate yourself to warmer temps, go slowly and be prepared.  For example, if your from a colder climate area like Alaska but are training for a race in California, you will need to get your body used to warmer weather before race day.  One way you could do this is by running inside on a treadmill with the heat on.  Another way to do this is more expensive but you could go somewhere warmer and train there.

Another thing to remember is electrolytes.  When we run in warmer weather our bodies loose electrolytes through our sweat.  Carry a good source with you, like non-energy electrolyte tablets from Nuun.

Lastly, slow down.  Training or racing in the heat is much harder on your body and you must slow your speed down in order to finish well. You may have a time goal you want to achieve but when it comes to warm/hot weather racing or training you will probably need to adjust it. It takes more effort to train or race in warmer temps than it does in cooler temps, just like it takes more effort when running up hills.  If you prepare properly and adjust your time, you'll not only finish your race, you'll do better than those who were ill-prepared.

Godspeed...this comes from the Middle English expression "God spede (you)", a wish for success and fortune for one setting out on an enterprise, voyage, adventure, or travels. It may also mean good luck. 

"Limitations only exist if you let them"

© 2012 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

Thursday, April 19, 2012

Training When Injured/Tight/Exhausted?

Training when injured can be a very bad thing.  When I say injured I don't necessarily mean a serious injury.  What if your just very tight, tired or are just plain burnt out?  When is it okay to take time off from training?

When you are training, you can forget that running a lot doesn't necessarily translate into a good thing.  There is a lot to be said for taking a day or two or three off to rest up and recharge.  Try cross training on some of your off days.  For example you could do some biking, swimming or weight training on the days where you are feeling extra tight, sore, or just plain need a day off from running.   

Swimming is a great alternative when you are looking to cross train and give your legs a break.  For one thing, it is a non-weight bearing exercise and two, you can get a great workout and may even work up a sweat.  Or, you could try a spin class, you will still get a great workout in, while giving your legs a little break (except for those standing hills) believe me, I speak from experience.

There is great wisdom in resting when your body is tired.  Athletes don't train every single day, they know that it is wise to listen to their bodies and to take time off when necessary.  Sometimes we get so caught up in keeping the "running/training log" looking good that we forget it's not always about quantity, it's also about quality. 

Running more will just wear your body out and maybe even your spirit.  When I run too much, I lose my "love" of running and it becomes more of a chore than a joyful experience.  I have to remind myself why I started to run in the first place, and then take the needed steps to get back to that mindset.

If your training has become a chore...stop, and try to remember why you run.  Is it your "You" time?  Is it for your health?  Whatever your reason, take a break and try something else on your off day, you just might find a new addiction companion to your training resume'.

Godspeed...this comes from the Middle English expression "God spede (you)", a wish for success and fortune for one setting out on an enterprise, voyage, adventure, or travels. It may also mean good luck. 

"Limitations only exist if you let them"

 © 2012 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

Tuesday, April 17, 2012

O...Is For Over-pronation


Over-pronation is...Excessive inward roll of the foot after landing, such that the foot continues to roll when it should be pushing off. This can twist the foot, shin and knee causing pain or injury in those areas. One way to tell if you have an over-pronation problem is to look at the inside sole of your shoes, if there is excessive wear there, then you have a problem.  Two things that contribute to over-pronation are flat feet and knock knees.  

How to remedy the situation; wear motion control or stability shoes with firm mid-soles and external features that limit over-pronation.  You can invest in over-the-counter arch supports or orthotics, or see a shoe specialist and have them analyze your gait, they will often have the shoes that you need, to perform your best.  After awhile you should be able to see a noticeable difference in the wear pattern of your shoes. 

Good luck and Godspeed.  The word Godspeed or godspeed comes from the Middle English expression "God spede (you)", a wish for success and fortune for one setting out on an enterprise, voyage, adventure, or travels. It may also mean good luck.

"Limitations only exist if you let them"

 © 2012 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

Monday, April 16, 2012

Gardening

In news, other than running...

My wonderful Hubby and Children prepared our flower beds and helped me plant this weekend...I am so blessed.  Here are some pictures.  

Under The Great Tree

In Front Of The Bench
In Front Of Molly's Window

These are not mature plants yet so they have a ways to go, but we planted Marigolds, Daisies, and Violas...so excited to see them in a few weeks with some growth on them.  Happy gardening as well as running. 

"Limitations only exist if you let them"

 © 2012 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

Negative Splits

Negative splitting is where you run the first half of a race/run slower than the last half of a race/run.

When I ran my 5k this last Saturday, I ran negative splits.  My first mile and a half was slower than my last mile and a half, and I beat my previous PR by 4 minutes and 23 seconds.  

*When you run at slower than race pace in the first part of your race, you allow your muscles to warm up thoroughly, which helps to prevent injuries, as you all know.

*It also gradually increases how hard your heart and lungs have to work, so it's less of a shock to your system.

*Endorphins will naturally be boosted in the second half, and you'll have increased energy that will allow you to run faster without feeling so much effort.

*Negative splits offer quicker post-run recoveries.

*When you consistently run negative splits you'll inevitably become a faster runner.

For example...When you run your next out and back try this, run to your destination at a slower pace than normal and on your way back speed it up to a faster than normal pace;  this will naturally inspire a negative run. 

You can do this on a track and just use your stopwatch to time each lap, or you can choose to do multiple interval runs of a mile at a time etc, whatever you do just run the first part slower than normal and the second half faster than normal.

So make a plan and go out and run some negative splits during your next few runs and see if it works like it's supposed to.  Then send me a line or comment and let me know how it's working for you personally. Good luck and God bless.

"Limitations only exist if you let them"

 © 2012 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

Sunday, April 15, 2012

Week 2...Training For Half-Marathon

Sunday April 8th--Rest Day.  Spent most of the day just being with my family and doing some blogging for my other blog Faith~Hope~&~Love . All in all it was a fantastic and relaxing day.

Monday April 9th--Ran/walked 4.3 miles.  Originally I planned to run the four miles, but my 18 year old son George decided he needed to up his cardio health and wanted to run with me.  He is skinny and tall but out of shape, so we ended up taking a few walking breaks as he is not used to being that active anymore.  He plays the guitar and doesn't do a lot of physical activity these days and is figuring out that  his body needs to move more. When he was in middle school he was very active and did a lot of working out and playing basketball, but then he taught himself the guitar and decided that to be a musician he didn't need physical strength. Not sure why, but now several years later he is realizing that he isn't very strong and has little endurance...and he knows mom can help change that.  It was pretty shocking for him to say he wanted to run with me, I almost fell over.

Tuesday April 10th--Ran 2.5 miles.  Had to get out there as fast as I could @1:45 PM, in order to fit my run in before my daughter got off the bus @2:13 PM...so it was not as long as I had planned but it was good enough, plus it rained on me...at least it was warm-ish.

Wednesday April 11th--Rest Day. Good day to rest, my lower back is a little sore from the 6 miler I did last week. I do have a plan for this weekend, to run a 6 miler again, but not sure it will work out.  We will see how things work out.

Thursday April 12th--Ran 4.3 miles.  George and I ran together again...he did so much better than last time and he actually is faster than me so it helped me run faster. I actually can run faster than I thought, especially since running with George showed me I can do it.  I am a happy mama tonight.

Friday April 13th--Rest Day.  I will spend today recovering from my hard fast run yesterday with George. Resting is important, especially before a race.

Saturday April 14th--Race day.  I will be at The Pear Blossom Run running the 5k instead of the 10 miler due to a foot injury earlier this year.  My son is running too, as well as my Sister-In-Law. It should be a fun day all around.  

Race was fantastic, although the weather was overcast.  My son Jesse did AMAZING for his first 5k and little training.  His time was 41:05, very proud of him.  I ran the fastest 5k ever, for me.  My last official 5k time was 34:36 with little training.  Today's 5k was so much fun, and so much bigger than the last.  We had 1199 women running it, and 1788 people altogether.  I came in 22nd out of 105 women in my age group (40-49) and out of all the 1,199 women who ran I came in 182nd, and out of all the 1,788 people who ran, I came in at 455th place overall. I shaved off 4 minutes and 23 seconds from my last time, and that is a very good thing.  My chip time was...30:13, but next year I will be under 30 minutes, count on it.

"Limitations only exist if you let them"

© 2012 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

Thursday, April 12, 2012

How Important Is Strength Training For Runners?

Strength training is extremely important and beneficial for runners for several reasons, I'll site just four.

1. It will make you a more efficient runner.
I don't know about you but I have found when I run a long run/race my form has a tendency to fall apart, due to fatigue.  Strengthening your core will help to improve your form and performance for the long haul. Having a strong core helps keep you running straight and not hunched over, it prevents your back from tiring and getting sore, it also helps keep everything down the center where it needs to be, in a straight line.

2. It will make you burn more calories. 
If your like me, you know that any idea that will help us runners burn more calories in a shorter amount of time, is a good one. The more muscle you build through strength training, the more calories you will burn.  Muscle is more metabolically active than fat and thus burns more calories. Some say that 1 pound of fat burns about 3 calories a day and 1 pound of muscle burns about 6 calories a day.  The difference may not sound like much but it adds up quickly as you build up muscle through strength training. One more reason; high intensity strength training can actually increase your after burn for hours after your work out. This is definitely a good thing.

3. You'll run faster.
When we improve our strength and endurance, we improve our pace. It only take a few times a week,15-20 minutes each time, to build more muscle. This will transfer directly to our pace. I think this is easily do-able and only takes a few minutes each time. I have started to add in strength training because I have weak hip muscles and get cramps in that area, and notice that is where I fatigue first.  So I researched and found several sites that give leg movements and strength training exercises that will help improve this area for me. Just Google strength training for runners or strengthening exercises for hip adductor and abductor muscles.  Livestrong has a great article of some exercise you can do for stronger hip muscles.


4. Running will feel and therefore be easier.
When I was a new runner I would ask myself and others, "When will this get easier"? Guess what? It has gotten easier and only keeps improving.  As I build up more muscle strength in my legs and core I am becoming a better, more efficient runner. As I strengthen my leg muscles, I am able to run farther and faster than I could in the beginning, without feeling as fatigued. I like that idea. Hip Fatigue, more often than not, has caused me to have to stop and walk. I know that the day will come where that no longer happens, but only if I continue to build and strengthen those muscles.

So you see, strength training is really an essential component of running.  I know that I would like to be a faster more efficient runner, who burns more calories in each day. How about you?

"Limitations only exist if you let them"

© 2012 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

Monday, April 9, 2012



"Limitations only exist if you let them"

© 2012 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

Thursday, April 5, 2012

Half-Marathon Training...Days 4 & 5

Yesterday was my 4th day of training for The Rogue Run in Sept. 2012.

It was a nice day and I was able to do a nice 3.1 without any rainfall.  The sun was actually shining down on me for a change.  I made sure to warm up this morning before my run and it went pretty smooth.  I felt a little sluggish near the end but I think that was because I was wanting to beat my last personal best...and I did! I have a bad habit of looking at what everyone else's time is for the 5k and thinking, wow I am so slow compared to them.  I am working on not comparing myself to others, and reminding myself I'm fairly new to this.  Like I said, I'm not fast but I'm steady and still lapping everyone else on the couch.

Today was day 5 of training for The Rogue Run in Sept. 2012.

Woke up this morning to an overcast sky but no rain...so it's all good.  I got the kids off to school and got ready for my 4 mile run.  Since my 14yr old son and I left the house at the same time I walked with him to the end of the street (high school bus stop) and past my other two sons (16 & 18) and headed out to run. Started out with a pretty slow jog so I could warm up a little, then progressed to a little faster cadence the rest of the way...it was supposed to be an easy run.   About 3:30 into my run I realized I forgot to start my stopwatch...so did that and things went smooth from there on out.  All in all another great easy run under my belt. 

"Limitations only exist if you let them"

 © 2012 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

Wednesday, April 4, 2012

5K...My First Race

Running my first 5K was one of the best experiences I have ever had.  Getting ready for it wasn't as easy as you'd think.  I am not a natural runner by any means.  Yes, I realize that running is a pretty simple concept but once you start adding in form, shoes, clothing, water and carbohydrates/protein/fuel, it all becomes a lot more complicated.  One of my very favorite sites for running tips etc...is Runners World, there you can find loads of information in the form of tips, tricks and videos. They have all the info you could possibly need or want, believe me.

My first 5K took place in Jacksonville Oregon at The 40th Stage Coach Run October 8, 2011.  Excitement was in the air.  Hundreds of people were milling about the streets in anticipation of running their race and crossing the finish line with a personal record.  As a first timer I was guaranteed a personal record...and I was pretty proud of it! It was chilly and as my family waited in the car for the start of the race, I was in warm up mode.  I wish that I had known more then about warming up because I didn't do a very good job and ended up walking for about 2 or 3 minutes of the 5k. Rookie mistake...I started too fast and got winded quickly.  I was 40 at the time of the race and my time was a respectable 34:36...I also won my first race prize...a bottle of wine.  That wine now sits on my mantle (I don't drink wine) as a reminder of how far I have come since cancer came calling.

I'm 41 now and have come a long way from that race. I now know the ins and outs of dynamic warm ups etc...I can run farther and last longer and it only keeps getting better the more I go out and run.  I have my form down to a tee, but need to do a lot more speed and hill work. These are things I will be adding into my running resume in the near future.  On April 14th I will run my second 5k with my 14 year old son...So stay tuned to see my results, they will be posted sometime in the evening of the 14th.

"Limitations only exist if you let them"

© 2012 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

Tuesday, April 3, 2012

Half-Marathon Training Day 3

 Today has been a rest day and I have tried to enjoy it.  I have a hard time resting these days.  There was a time when that is all I did.  When I was very sick with cancer I could barely get up out of bed sometimes, but those days are thankfully over.  Now it is a rare thing for me to take a whole day off from any exercise or activity.  I will admit I cheated today and did some light strength training but that didn't involve my legs so it's all good.

Pushups-20
Bicep Curls-5 sets of 7
Tricep Curls-2 sets of 8
Overhead Press-2 sets of 10

"Limitations only exist if you let them" © 2012 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

The Big C...as in cancer

 At the time of this writing (2009) I had no idea what was in store for me years down the road...as I re-read this I was amazed of some of the verbiage I used.  (read at the end where I use marathon and sprint) I wasn't a runner then and I am very much aware of God's sense of humor and timing...enjoy!

I remember when I found out that I had cancer; my first thoughts were, I’m going to die. I just did not really prepare myself for those words. I was scared, even though I knew that God was in control, and I was scared because I did not want to leave this world, my family and my friends. I say I am ready to go “Home” meaning Heaven, but really I’m not. My life is great, and I love the people, and the beauty that surrounds me day in and day out, and that in a nutshell is the whole kit-n-caboodle.
How can I be not ready to go “Home”? Heaven is described as something I cannot even fathom, the beauty of it is like nothing I or any other human being has ever experienced, so how can I not be ready to go there? What does that say about me? I will tell you what I think it says… I am not done living my life; there are exactly three boys and one girl I plan to marry off and loads of grandchildren I want to spoil and one wonderful husband, who I can’t wait to grow old with. 

Maybe because the Bible tells me of things I cannot see or touch, I don’t take it as seriously as I should. I believe wholeheartedly in God’s word; don’t get me wrong, it is just hard for me to understand this Heaven I cannot feel. This life I lead here on earth, I can touch, and feel… it is comfortable… What a way to live, comfortable.

Maybe I am not supposed to feel comfortable. It may be that God wants me to be just the opposite… as in uncomfortable. He has plans for me; just because I don’t know what they are does not mean they don’t exist. I cannot for the life of me think of what would be so great about me that God has this whole plan worked out just for my life, but you know, He does. He loves me so much that He sent His only Son to die on that cross so that I could have eternal life. He loves me that much, and I had absolutely nothing to do with it. I have done nothing worthy of God’s love, but yet I have it. “Thank you for the life you have given me, and thank you for loving me in spite of myself”.
The friends I share life with are so special to me; they have all been a blessing in my life. Jesus is my friend too and He has blessed me with so many loved ones, I hardly feel deserving, but I thank Him anyway. As I finish up here, I just want to say that God is not finished with me yet, I am a work in progress, and my life is not a sprint… it is a marathon… to be taken one step at a time. So I am off to continue on the journey I call my life…my cancer…my journey. God be with you and may He richly bless you!

Now in 2012 I am healthy and in complete remission from my cancer.  I have lost about 60lbs and I run, bike and lift weights most days of the week. I have turned my health around with God's help and some determination to go forward and not back.  I don't even recognize that old me anymore,..in fact I cannot even stand to look at my old pictures except to remind myself of who I used to be. I have come a long way baby, and intend on going much farther.  

 "Limitations only exist if you let them"

 © 2012 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

Monday, April 2, 2012

Half-Marathon Training...Days 1 & 2


Yesterday was Day 1 of my half-marathon training...actually it was the official 1st day, I have been running for about 8 months now.  My run was a nice slow 3 mile run.  It was not raining, which was a major bonus for this time of year, and it wasn't too cold.  My warm up consisted of about 8 minutes of walking, karaokes and stretching. For those of you who don't know what a karaoke is, it's like a grape vine step but faster.

When I woke up, much to my surprise, the sun was shining.  I knew I had to get up right away and get ready for a run before the rain started in again. So I got up and had myself some coffee and woke up a bit, then it was off to get dressed for running.  When I run I usually wear compression Capri's (the tight stretchy things) with a body armor undershirt and a t-shirt, and then I add a booty wrap to finish it off. Other times I wear compression Capri's with a running skirt and a workout tank. My shoes need to be replaced as I have worn off most of the sole, so I am getting ready to go address that situation next.

Today was supposed to be my rest day but things didn't go the way I had planned.  I am training my daughter to run a 5K with the basic couch to 5K program, so we decided to start today.  We did the walk 5 minutes run 1 minute routine and I have to say, she did pretty good.  We have to work on her pace, she tries to run to fast and then she's out of breath or gets a stitch in her side.  I showed her how to get rid of the side stitch and she made it to 36 minutes of walk/run intervals, all in all, we had a great workout together.  

So much for a rest day...my son comes home and decides that I need to go workout at the local YMCA with him.  We start on the Adaptive Motion Trainer, me for 15 minutes and Jesse for 40 minutes.  After finishing my 15, I decided to do some spinning while he finished his workout and somehow I got roped into a 60 minute spin class.  So there I am half-way into my class and he's finished, so I corral him into taking the last 30 minutes of spin.  By the time I got home tonight I felt good but wrung out tired.  Not quite the rest day I had planned, but that's fine...there's always tomorrow.     

"Limitations only exist if you let them"

 © 2012 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

Surviving Cancer...and Running

About 2/3 years ago I was diagnosed and treated for Thyroid cancer.  After going through surgery and treatment, I was sick and recovering for the better part of a year.  I decided that I was no longer going to be overweight and unhealthy and then I did something about it.  I started to run, and not very well I might add.  Who knew running doesn't always come naturally?  Not me.

So last summer I started to run/walk in what they call intervals...not a bad idea for new runners who don't take to running, um...naturally.  To make a long story short, it was a lot of hard work and sweat and maybe even some tears, but I made it.  Now I'm a runner training for my first half-marathon in September 2012. 

 I've done a 5K, in fact I'm getting ready to run another one in two weeks, and have always recently dreamed of running a half-marathon.  Well, it may sound crazy to go from a 5K, which is 3.1 miles, to a half-marathon, which is 13.1, but I have run more than 3.1 miles at a time.  The farthest I have run is about 7.4 miles at one time...so I know I can do this.  I have about 23-ish weeks to get up to 13.1 miles and will be documenting my time training on this here blog.  I am hoping to meet other runners and hear their stories and even some advice.  So feel free to comment on any post.  

"Limitations only exist if you let them"

 © 2012 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

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