WE DID IT!!

After 12 weeks of training for a half marathon, we can now say we successfully finished and completed 13.1 miles.

The week leading up to the half marathon was crazy...most of us were affected by the storms and continuous rain and flooding. If we weren't trapped at work, we were trying to entertain children who missed 2 days of school due to the weather. I know the only thing keeping me sane was the forecast of a beautiful, cool weekend especially for race day.

I was shocked to wake up Sunday morning to rain, wind and cold...I was prepared to run in the cool, sunny weather as predicted. Anyways, once I saw the weather my ONLY motivation to run 13.1 miles was the fact the training team was meeting me there. It would of been so easy to crawl back into bed and say "not a weather day to run 13.1 miles" and trust me, anyone who would of said and done that, I wouldn't think less of. However, everyone signed up for the race did it. It was so inspiring to see everyone at the start line, many people's first half marathon. The weather did not hinder the drive to succeed in this race.

Once again, I got so much more out of seeing everyone finish versus finishing myself. Not one person didn't cross that finish line and, trust me, many had reasons not to. Whether or not we hobbled, walked or ran across that finish line, we all did it. Training takes time away from family, work and friends and staying committed is the hardest thing to do. However, seeing it all come together on race day makes me realize that we can do anything we put our mind to.

I think we all learned a lot during this training and I want to share what some of you learned or experienced over these past 12 weeks...

-I can do anything I want if I want it bad enough
-Cheeseburgers and french fries are good recovery foods
-Be prepared for any weather on race day (very true!)
-Nobody ever drowned in sweat
-If you think it hurts now, wait for later...
-Whoever invented Ibuprofen is a genius
_Experiencing a first ice bath
-Truly knowing what "hitting a wall" means
-Realizing blisters come in pairs
-Learning how to wrap knees and legs
-Making new friends with a common goal

I hope to see everyone at many more start and finish lines.

Last 2010 Half Marathon Group Run

It is hard to believe that we have been training together for 11 weeks! When you first begin a training regimine it seems like a daunting task. However, the weeks fly by and you are at Race Day before you know it!

I am truly so proud of everyone on this training team. It has been amazing to see how everyone has tackled high mileage and sore muscles. It was fun to share in some laughs this past Saturdays with some healthy,low-fat donuts (ha, ha!).

I am looking forward to seeing everyone run the Half Marathon next Sunday. I hope it will be inspiring, confidence building and a FUN experience for you all.

Enjoy a REST Week with tapering and some extra carbohydrates for Race Day!

Tips on How to be RACE READY...

You've done the training, you're feeling fit and NOW Is the time to think about your strategy for the big day. Here are some tips to get ready for RACE DAY-Sunday, October 3rd:

-Taper your Training and have 2 REST days before the race

-Get Stretching-try incorporating a stretch routine EVERY day

-What should you eat?? Don't try a new meal or something you've never eaten...this is NOT the time to be adventurous. You definitely want carbohydrates to make up about 70% of your evening meal (before the race). I would also suggest some protein in this meal too.

-Hydration before the race-drinks lots of water the day before and drink 30min-1 hour before the race. You might be up the night before the race in the bathroom but it is better to go into the race hydrated vs. dehydrated!

-Sleep-Try to get 7-8 hours each night in the week leading up to the race. Have an early night the night before the race. Don't despair if you have a restless night (nervous jitters), one night out of seven won't make that much difference to your race performance.

RACE DAY STRATEGY:
-Don't change anything!! No new shoes, outfits, food, drinks, etc. that you have not tested before.
-Get to the race site early-at least 45minutes early
-Go to the bathroom before the race, there will be lines!
-Have a race plan...decide where you want to line up, try to have a warm-up pace in mind to start off the race. Remember you are going 13.1 miles, utilize the first few miles to warm-up!
-Enjoy the RACE-You've trained hard for this, and you are possibly the fittest you have ever been. Applaud yourself to making it to the start line...you've earned this recognition! Have a positive mantra in your head "I can do this", "Look how far I have come", etc.

I am definitely very nervous on race day but seeing all of you there will definitely help my jitters. I am looking forward to seeing all of us cross that finish line! And, if you haven't raced before, the feeling of accomplishment you have after finishing is truly hard to explain. Just know this feeling will stay with you a lifetime!

Group Run #10

2 weeks from today we will have completed our goal of 13.1 miles! Throughout the past 10 weeks we have all had sore knees, fatigue and, at times, feeling we are ready to throw in towel. However, the feeling of accomplishment that running distance brings helps to endure any of the setbacks we have faced mentally and physically. From this point on, our training schedule becomes more 'relaxed' and we can start preparing our minds for the October 3rd race.

I saw this quote on the back of my daughter's swim team T-shirt and I thought it was very applicable to all of us who are training for this event....

"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack in will." -Vince Lombardi

I am so very proud of this team. We should all pat ourselves on the back and put our feet up...we deserve it!

Group Run #9

10 miles and 2 more training runs to go!! It is hard to believe that the race is 3 weeks away. I hope everyone's confidence is building up after tackling a double digit mileage. I wanted to share some inspiration quotes that help me through training. Runners, especially distance runners, have a LOT of time to think about why they run. There are days that I really search for that answer, but these quotes truly help me at times:

"You have to wonder at times what you're doing out there. Over the years, I've given myself a thousand reasons to keep running, but it always comes back to where it started. It comes down to self-satisfaction and a sense of achievement." Steve Prefontaine

"In running, it doesn't matter whether you come in first, in the middle of the pack, or last. You can say, 'I have finished'. There is a lot of satisfaction in that." -Fred Lebow, Co-Founder NYC Marathon

"Running is a big question mark that's there each and every day. It asks you, 'Are you going to be a wimp or are you going to be strong today?'" -Peter Maher, marathoner

"Running is the greatest metaphor for life, because you get out of it what you put into it." -Oprah Winfrey

And Lastly..my FAVORITE:

"I always loved running..it is something you could do by yourself, and under your own power. You could go in any direction, fast or slow as you wanted, fighting the wind if you felt like it, seeking out new sights just on the strength of your feet and the courage of your lungs." -Jesse Owens

Strength Training for Runners

Jan Rowe put together a great class for us last night! I wanted to share with everyone what she put together:

Strength Training is a vital component of any quality exercise program and offers many positive effects, including improved sports performance and resistance to injury. Training all of the muscle groups is important. Core exercises are great because they utilize lots of different muscle groups, therefore creating more fitness gain. The BEST exercises for runners include:

*Squat
*Lunge
*Lateral Step-Up
*Push-Up
*Plank
*Side Plank
*Bird Dog

Implementing strength training into your Race Training Plan will help you build muscle and will protect your body from common 'runner's' injuries. Try to build up to at least 2-3 days per week of strength training, giving your muscles 48 hours of rest in between sessions.

Group Run #8

It is hard to believe that we have only 3 more Group Runs together. The race is just around the corner and although we all might be somewhat nervous or anxious, there is a lot of excitement surrounding the race too.

This past Saturday was the most inspiring of all the weeks...so far...a lot of the group ran the longest they have ever run. I saw so many people just thrilled that that were able to run 8-10 miles. The weather is starting to cooperate with us too...not too hot!

As I was sitting in church this morning, I felt like the message related primarily to us runners. I do not think this was my preacher's intent but as I was sitting there rubbing my achy muscles it was hard not to feel compelled. He was talking about how you reap what you sow, -I was thinking about all the time we spend training, putting in effort, getting in the right mindset and taking time away from work and family and our reward is being prepared for the race ahead. I can certainly take a religous turn with this but I'll let you do that if warranted.

I hope this labor day weekend gives you all REST and peace and, most of all, the feeling of accomplishment for everything you do.

Happy Labor Day!

Chicago Marathon - Inspirational Video

Just a great way to start thinking about our race on Sunday, October 3rd. Envision the finish and think about how GREAT you will feel when you cross over that line!

Group Run #7

With the increasing mileage, we are all starting to think about the upcoming Half Marathon Race. As the weeks progress we will start experimenting with fuel before, during and after our training runs. This is the time to see what works and what doesn't.

Saturdays are the one day I do not use my ipod while running. Today I realized that I actually looked forward to running without that distraction. Typically we choose to listen to music to help quicken our pace or to help us avoid thinking of the actual 'work' of running. When I focused on my breath and steps today I worked through the mental toughness of running. Honestly, there was a point, around mile 7, I wanted to just stop. However, I dug through and I must say that is when I achieved the "runner's high'. I felt more confident knowing I pushed myself through the crueling last miles without the use of my fall back songs: Eye of the Tiger, Push-It and Imma Be. Of course, seeing all of you out on the course pushing yourselves helped to motivate me-how can you not be inspired by 20+ people all working towards a common goal!

So, if you are married to your ipod for every run, try and go one run a week without it. Maybe you'll be able to solve a problem that has been bugging you, think about your day ahead, or just be proud of yourself for finding that inner mantra "I can do it, I can do it!"

DWOS 2010 Fitness Unlimited

Fitness Unlimited won 3rd Place on Saturday night for Washington's 'Dancing with Our Stars'. Enjoy the show....

Group Run #6

We are half way there! Saturday was a 'drop back' week, our long run mileage decreased to get us ready for the 2nd half of our training. From this point on we will start heading towards double digit mileage. This is also the point in training where a lot of people start dreading their training runs and, at times, want to throw in the towel. The best advice I can give is focus on the benefits of training-getting stronger, leaner, healthier...trust me this will past and you will be so proud of yourself for sticking to the program.

I personally like to create incentives for myself. Sometimes I dread my long run days, but I incentivize myself with a trip to Dairy Queen with my girls, a drive to Greenville for a REAL Starbucks Latte (full flavor!) or even a movie night..putting my feet up and enjoying a movie with my family. I enjoy these events so much more knowing I completed my training goal.

So whatever gets you going, find what that is and make it a part of your reward for continuing to work through the next 5 weeks!

Group Run #5

Unfortunately, I was away on vacation for the Group Run #4, but this week we all did at least 6 miles! We had a nice breeze on the waterfront this morning. We also have several members donate water and gatorade for the group. We had one stop at Jan Rowe's house and Russell Davenport had his truck with a cooler full of gatorade and water in front of the court house. So, I don't think anyone felt dehyrdated this morning!

We are approaching our 1/2 way point this upcoming week...6 more weeks of training left! It is amazing how quickly training goes by. I truly hope everyone is having fun and enjoying this experience.

Have a great training week!

Circle of Life

"Aging is often called an "uphill battle," but that phrase appeals to runners-we love hills, even when we hate them, because they make us strong."

As I approach my 35th birthday I have become so aware of my aches & pains, sprouting gray hairs and wrinkles that stretch beyond my smile line. A few years ago I could lace up my running shoes and go out for a 5 mile run without thinking of warming up, stretching or even cooling down. Now if I tried to do that I would throw my back out. I have been somewhat depressed about the thoughts of reaching my mid-30s. I keep seeing the end of my running "career" as more wrinkles set on my face. The after dinner brownie now sits days on my stomach and if I splurge, I might as well throw my running shoes out the door. So, how do we embrace the inevitable signs of aging with a positive reflection of where we have been and where we are going?

Just so happens there is an article this month in my Runner's World Magazine about aging. I thought this paragraph was perfect for where I want to be when it comes to slower PR times, more wrinkles and sagging skin...

"It is the runner in me who will age gracefully. It is the runner in me who understands that the beauty of my body is in the things it can do, not the way it looks doing them. The runner in me understands that lines come from laughing on long runs and smiling into the sun. The runner in me is grateful for strong legs to carry me across finish lines. It is the runner in me who can make peace with her body and the passage of time." RW, Sept. 2010

Even though I might fight some of the aging process; at the end of day, I am blessed to be where I am in life. I will continue to run until I am dragged off the course, I will not look behind but look forward...I will make peace with the aging process while in motion...

Group Run #3

Training Week 3 ended with the Novice group running or walking 5 miles and the Intermediate group running a fast 5K! The weather was absolutely PERFECT...upper 60s with a nice breeze. Although I am sure we will face many more humid days; it was a nice change this morning.

My sister from Colorado joined us this morning and remarked on how great it must be to have a group that runs together. She said even though everyone has different paces, it is inspiring and motivating to see everyone tackle the same course and distance; I totally agree! I like being accountable on Saturday mornings...waking up early is not fun but knowing I will be meeting others truly helps my motivation too. So, I must say THANK YOU for joining me on this adventure!

Enjoy Sunday REST Day!

Group Run #2

Starting an hour earlier is the KEY to running in the summer months! 6am and over 30 runners either ran or walked 4-6 miles! Everyone finished and Jan then lead us for a few minutes of much needed stretches!

I love seeing the group continue to grow. We now have 2 weeks of training under our belt. Buckle down, we have 10 more weeks to go! Enjoy the training 'ride', NOW is a time to pat yourself on the back-you set a goal and now you are working towards it! WAY TO GO!

Enjoy a nice, peaceful REST day tomorrow!

Falmouth Road Race Essay Contest Winner

Nutrition Class Monday, July 19th

A runner's diet is not only important for maintaining good health, but also to promote peak performance.

Proper nutrition and hydration can make or break a workout or race, and also greatly affect how runner feel, work and think.

Look at Food as FUEL!

"Treating the body like a brand new Cadillac instead of a used, rusting Ford will definitely give you more miles with fewer problems in the long run"

A balanced diet for healthy runners should include these essentials:
carbohydrates, proteins, fats, vitamins, and minerals.

Here are some basic guidelines for a healthy, nutritious balance:

Carbohydrates: The Fundamental Fuel

Carbs are not fattening, excess calories are!

Best carbs: brown rice, whole grain breads and pasta, fruits and vegetables

Proteins for Muscles:

As a runner, a safe amount of protein is about 0.5 to 0.8 grams of protein/pound of body weight.

Best Protein Sources: Beef, Chicken, Tuna (40 grams per 6.5 oz), fish, eggs, lentils, peanut butter, nuts, fortified cereals and pasta!

Fats: The Right Kind for Your "Sports Diet"

Runners who include some fat into their daily training diet perform better than those who try to exclude it. Choose healthy fats like: olive oil, canola oil, nuts, and peanut butter. Fat in moderation can be balanced into an overall HEALTHFUL sports diet!

LONG TRAINING RUN NUTRITION:

Fueling before your run:
NEVER RUN ON EMPTY!

You should consume 100 to 300 calories of carbohydrate-rich food within the hour before you exercise!
Foods and Fluids During Runs LONGER Than One Hour:

During long training runs, drink every 15-20 minutes, target about 4-8 oz of water or sports drink.

Consume solid foods with water to avoid hypoglycemia. i.e. sport beans, gel packs, gummy bears, energy bars, dried fruit.

Recovery: What To Eat After You Run

Protein + Good Carbohydrate

About 100-400 calories

Examples: fruit yogurt, chocolate milk, cereal with milk, turkey on a baguette, trail mix, bagel with a peanut butter.

First Group Training Run!

Today was the first day of our Group Training Run! We started running at 7am (only to discover we need to meet much earlier!) and either did 4 or 5 miles depending on the training plan. It was a hot, humid day but we were all able to relax and RECOVER by the waterfront afterwards.

As of today, we have 43 participating members joining the 1/2 marathon training team. I am so excited about this upcoming journey we have before us. These next coming weeks will be exciting, challenging and inspiring...and along the way we will meet and make new friends and discover what we can do when we challenge our bodies!!

Enjoy the REST day tomorrow and get ready to start WEEK 2 of training.

2nd Training Team to Begin July 12th!

“If you can walk from the couch to the refrigerator, you are not too fat or too old or too slow to run”

(Runner’s World, May ’09)

Signs up are beginning this week for the 2nd Annual Training Team for the October 3rd Half Marathon in Greenville, N.C.

This year we are offering a Run/Walk Training Plan and more classes dedicated to the successful completion of 13.1 miles! We are doing a Nutrition Class, Yoga, Strength & Stretch workshop, along with Speed Training and Race Preparation.

This is an exciting team to be a part of....all you need is a good pair of shoes and the commitment to a 12-week training program.

JOIN US FOR THIS EXCITING ADVENTURE..YOU WILL NEVER REGRET IT!