I think sugar gets a bad rap. Many health conscious folks today view sugar as the devil and avoid it like the plague. But I have come to find that there are some huge misconceptions about sugar out there, and I’d really like to dive in and differentiate between good sugars, bad sugars, and how much sugar is okay to consume! Because let’s admit it, we all like to have a sweet treat every now and then (i.e. everyday?)!

First of all, let’s cover some of the nitty gritty details here. Monosaccharides are the simplest form of carbohydrates, which is what you usually find in refined flours, prepackaged baked goods, breads and etc, Disaccharides are a slightly larger molecule, but still fairly simple. They exist in candy, table sugar, syrups, agave, maple syrup and the like. Simple carbohydrates are very easily absorbed into the bloodstream, and increase your blood sugar levels higher and more quickly. This is why many people trying to manage their diabetes avoid sugary desserts and treats. When simple carbohydrates are absorbed quickly, this spikes and drops your blood sugar very quickly.

Polysaccharides, on the other hand, are considered complex carbohydrates. These are mainly starches and fibers (technically they are many, many simple sugars stranded together). They have a longer absorption process and delay the rise and fall of blood glucose levels. While sugars do not exist as complex carbohydrates, it’s important to discuss how we can make both work together, to help slow the absorption of sugar!

I think the problem we face with sugar is that many times we pack sugars together in a baked good, with simple carbohydrate flours, such as a refined white flour. Simple carbs on top of simple carbs is a disaster for your blood glucose levels! And honestly, I think this is why sugar gets such a bad reputation. Not to mention, sugary-packed foods are typically full of fat, thus high in calories. That doesn’t help! In this country, we tend to eat loads of simple carbs from sugar and then never off set it, by then consuming more simple carbohydrates from refined flours and grains. Again, this leads to overly spiked blood sugar levels, and is more apt to lead to weight gain, obesity, diabetes and heart disease. This is why, I think, many people think sugar is so bad for us. While this is true to an extent, I think we need to pull ourselves out of that limited mindset and look at sugar from a different perspective. It won’t give us the liberty to eat as much sugar as we want, but maybe we can start to enjoy sugar in moderation, not get so freaked out about limiting sugar (if you’re the type that tries to cut it out completely) and still lead a completely healthy lifestyle all at the same time!

You see, when we consume simple carbohydrates mixed with complex carbs, the absorption is much, much slower. Because fiber exists in complex carbs, and fiber is indigestible, it slows the absorption of glucose in the bloodstream. Thus, when we consume simple carbohydrates in combination with complex carbohydrates, we will not receive the same effect. In addition, fructose (which is the type of sugar naturally found in fruits) is a simple carbohydrate, yet has a slower absorption process than that of glucose and galactose (the other 2 monosaccharides). Without getting too technical, this means that when we consume sugar in the form of fructose, combined with other complex carbohydrates, we really have nothing to worry about!

This is why I try to create sweet treats and desserts sweetened with fruit, natural sugars and baked with whole grains. This way I can still get a nice treat, but not get the drastic effects of a spiked, out of control blood sugar.

Let me end this post by again saying that this doesn’t allow us to eat as much sugar as we want, as long as we consume complex carbs at the same time. The suggestion is to not consume more than 25% of you calories from sugar. This equates to about 125g of sugar a day (for both natural occurring and added sugars) for a 2,000 calorie diet.

I hope this makes sense! I don’t have time to map out all of these thoughts and put them in a nice, succinct, fabulously flowing post! I’m studying for a big nutrition exam today, but I wanted to throw this out there because I think it’s important to know! Sugar in and of itself is not the enemy and it won’t kill you. It just depends on which kinds and how you consume them. Man, I wish I had more time to really get into details and talk more about this, but it’s a start!

Hope you have a great weekend!!

I’ve never set New Years Resolutions (NYR). They come with a bad rap, don’t you think? You hear of people setting NYR every January, and then you watch them go out with a bang, keep up with their resolutions with a firey passion (for a few months) and then eventually dwindle off and get back into their previous patterns. I hate feeling like a failure, and have always just assumed I wouldn’t be able to stick to a NYR, because let’s face it…a year is a long time to keep up a specific goal!

However, throughout the last year I have learned a lot about myself and have realized that I always have good intentions, but hardly ever reach goals that I have for myself. Through this realization I decided that if I don’t set goals, I don’t have a reason to try and thus I never make progress. Seems kind of obvious, but it was a pure epiphany to me. In means of long term goals, I think, “I need to eat more veggies…” But I never actually put full effort into it.

When it comes to short term goals, like getting chores done, I usually just think “Man, I need to fold the laundry….Yuck!” Yet, I choose to sit on the couch when I really could be folding laundry at the same time! Then I get stressed because it piles up. Backfire. Through it all, I’ve realized that goals don’t have to be overwhelming, all consuming, or even take extreme effort.

For example, I’ve started with the little, short term goals lately. When I realize there is something I want to accomplish, but I’m being lazy about it, instead of thinking “Ugh. I have so many clothes to fold!” I stop complaining, get specific and rather say, “Okay, Anna. If you knock out 30 minutes of folding laundry, you can watch whatever TV show you want!” (Notice I didn’t force myself to do ALL of it, just 30 minutes!) It works….

So this year, I decided I AM going to set some NYR. These resolutions are things that I contemplate often and think “Man, I need to do such and such more often…” or “I really wish I could accomplish this and that…” Others are simply solutions to personal problems I often think about. In the past I’ve had this notorious habit of being faced with a problem, and just complain about it. Consequently, one of my motos this year has been “If you have a problem, find a solution.” Done, and done.

2012 New Years Resolutions

1. Pray for my husband once a day

2. Encourage him more

3. Save $1000

4. Attend more outings, parties, get togethers and hangouts when invited

5. Run a 2:10 Half Marathon

6. Get more A’s than B’s

7. Make more friends/be more outgoing

8. Eat 1 salad a day

I realize that I may not be able to accomplish every single one of these COMPLETELY, but I’m honestly okay with that! Take #8 for example. I am well aware I probably will not eat a salad once every single day, but by setting this goal, I will definitely eat a lot more salads/veggies than I would have if I had not set the goal! So, even if I don’t complete all these goals 100%, I will have accomplished WAY more than if I never set goals! Life is not about perfection, it’s about progress!

Anyone else making some NYR?

Ahhh!!! Today I actually ran my 1st half marathon! It’s incredible to think I ran 13.1 miles this morning, as I never ever thought I was capable of doing such a thing! I can’t imagine doing 2 of those, to complete a full marathon…but hey, maybe someday!

Last night I got all my gear together and set it out, so all I had to do was get up at the last second and throw my clothes on! I figured the drive to Seattle (and wait before the race) would give me enough time to eat, wake up and prepare myself to run.

Once we arrived I got myself ready and prepared for the start. Thank God there was no sight of rain or high speed winds, like the weather predicted! It was in the high 50′s I think. I’ve trained in MUCH colder temperatures in the last few months, so I was very thankful for the slightly warmer weather!

After the full marathon walkers took off, the 1/2 marathoners lined up. We gathered right outside the EMP at Seattle Center and waited for the horn to sound.

The race started and eventually I made it up to the start line! I was in the middle of the group so for the first 4 minutes it was stop and go.

I don’t have any pictures of the actual race yet, but I read online they will be emailed to me this week!

The first mile left from Seattle Center and headed down toward 5th Ave. I really liked running down 5th Ave because we were right under the Monorail. Also, there were a lot of spectators that were cheering us on. It was a lot of fun! There were a few slight hills in the first few miles but nothing I hadn’t trained for. For this I was ECSTATIC, because I knew that there was a flat stretch until mile 8 or so.

When my watch beeped after mile 2 I looked down and saw a number I was totally not expecting….8:52?! For a shorter race, that’d be totally a-okay! And actually, if my hips were as strong as they used to be, I could probably maintain that pace for the whole race. However, for where I’m at right now, I knew I needed to slow down and preserve some energy! Looking at my paces, you can definitely see where I needed to stop for a minute and take a break (the miles in the 12 range…)

After a few miles we veered off 5th and got on the I-90 ramp!! It was awesome to run on a road which you normally are driving 60 mph on! We also ran through what I think was the I-90 express lanes tunnel? Someone correct me if I’m wrong, but I think that’s what it was. Also very cool!

While we were running through the tunnel we hit mile…4, I think? And at that point my hip started getting sore. I was totally anticipating it, since I knew I hadn’t fully built up my hip flexor muscles after hurting them about a month ago. I started praying for it to go away.

After leaving the tunnel, the full marathoners headed down the road to cross the floating bridge, while the half marathoners took Lake Washington Ave, which took us right along the water. From miles 4-6 I took about 4 breaks because my hips were getting sore. I was praying like none other, telling God he was my strength and that only He would get me through it. Then I had a thought, which I know ONLY came from God…because I would NEVER have done this EVER, with my hips hurting so bad. I thought “Ya know how your calves sometimes get sore from running, but if you push through, they eventually get numb and stop hurting altogether? Maybe your hip flexors will do the same.” Best idea ever. After my break at mile 6, I decided not to stop any more. For the rest of the race, if possible. My hips were hurting during mile 7, but I wanted to push through to see if it made a diference.

From there we ran through a residential area, then a small business-y area, the Seattle Arboretum, and back through the downtown area. All the people cheering and holding signs made our spirits high. I loved it! My favorite signs read: “You look like a Kenyan.” (hahahha I wanted to say “I don’t FEEL like a Kenyan!!!”) and “If you haven’t pooped your pants yet, you’re already a winner.” HAHA

Miles 8 and 9 included some hills, but nothing too bad. My pace actually picked up while running the hills. But then I paid for it in mile 10.

I only stopped once in the 2nd half, which was a little after I hit mile 10. I was feeling okay but knew I could push harder if I just took a minute to rest. I stopped and grabbed a free packet of Gu and a cup of Gatorade. Surprisingly enough, my hip flexors calmed down and I actually forgot about them! I was thanking God for the last few miles!

Once I hit mile 10 I was thrilled, because that meant all that was left was a 5K! My thought is always “I’ve ran a bajillion 5K’s! I can do one more!”

The last mile was hard! Everything was hurting, the balls of my feet were aching, my legs were tight, my breathing was heavy, my stomach was empty (even though I consumed 2 gel packs and many cups of Gatorade) and last but not least: The hill. What terrible placement! A massive hill in the last .4 miles of a 1/2 marathon!! Really?!?! Despite it all, mile 13 was my 2nd fastest mile for the whole race! Adrenaline!

I was dying to see Justin’s face! All I wanted was to see him, and all would be better. I made my way in to Memorial Stadium and saw the finish line! Glorious!! And then….I saw Justin!! Oh, thank God!!

Here’s a video my dad took of me crossing the finish:

Final time: 2:26:51  (when my hips started hurting a few weeks ago, I set my goal to under 2:30!) And actually…I started my watch right as I crossed the start line, and stopped it right at the finish–my watch read 13.5 miles, and said that same exact time as it said on the race website….I’m wondering which distance is right?? 13.5 or 13.1? I’m curious, because it would be about a 4 minute difference (meaning I actually ran 13.1miles in 2:22).

Afterward we went and had a victory breakfast at Cafe Flora in Seattle, and then I passed out in the car on the way home!

Overall, for my first 1/2 marathon, it was a great experience! I may not have been in the best shape possible for it (considering my hip soreness lately), but I’m SO glad I went through with it. It will definitely be worth the recovery!

May plan from here is to put a hault on the long distance training, and stick to runs under 6 miles. I want to incorporate a lot more strength training to get my hip muscles back to where they used to be, so I can run stronger, longer and faster. That’s the plan!

Until then, don’t mind if I bask in the glory of a runner’s high!

There’s one phrase I’ve heard many-a-time, but have never really applied it to myself, so much. It’s the same phrase I tell other people sometimes too, yet when it comes to myself it conveniently slips my mind. Good timing on my brain’s part, huh? What is that phrase, you ask?

Your weight is just a number.

Source

(as a side note, I used to have a shirt with this cartoon on it, which I found at a thrift store, that said “Make My Day…” I thought it was HILARIOUS!)

I will preface my story with this: You see, I actually never weigh myself unless I have to. I don’t really like judging my health by the number a scale reads, but I rather like to go by the way I feel physically, and the way my clothes fit. If I can still fit in my jeans, why worry what # the scale throws out? Considering all of this, I don’t really remember exactly when the last time I hopped on a scale. It was probably whenever I had my last doctor’s appointment.

So, the other day I went to the doctor to get my hip checked out because it had been aching after a 9.5mile run 2 weekends ago. I have never had any problems with my hips before, and it had not gone away after an entire week, so I went to get it checked out. Obviously at the beginning of a doctor’s appointment they take your weight. I had a rough idea of how much I weighed, because I remembered from my last appointment. But, I stepped on the scale and saw a number that was very unfamiliar. I had gained 12 pounds. 

At first I was extremely confused. I have been wearing the same cycle of jeans for at least 3 years, and all of them still fit. I knew I had gained a tad bit of (healthy) weight over the last few years, but I knew I had been weighed long since then, so I knew that didn’t have anything to do with the increase. I was seriously dumbfounded because literally all of my clothes still fit, and I had not noticed any sign of weight gain since my last appointment! Inside I was kind of annoyed. I mean a few pounds is no biggie, that’s normal. But TWELVE? Really???

All the sudden I stopped myself and remembered this: Muscle weighs more than fat. Running builds muscle. Strength training builds muscle. Doing all of this more consistently for a year= way more muscle. Umm….ya. Hello….there’s your answer.

I found it interesting because, despite being 12 pounds heavier than I thought I was, I left the doctors office feeling healthy, strong, and proud, rather than annoyed, frustrated, discouraged and dare I say “fat”.

Although this is slightly more personal than I tend to get with most people, I share this story on my blog to remind women (and men) that your health is not depicted by the number that is portrayed on the scale. Please, please don’t focus on your weight, but rather focus on your health. Focus on how you feel, how you treat your body, how you feed it, how you work it. Focus on living well, making one healthy choice at a time. Don’t be consumed by numbers and measurements. More often than not, they lie….and life is too short and too sweet to be so concerned with those things.

To a heavier and healthier life….

I think the number 1 aspect of running that I love the most is that it teaches me lessons in life. And that life teaches me lessons about running. Not only do I learn more about my body because of running, but I learn about general principles about life. Not only do I also learn about what I’m capable of physically because of running, but I learn about what I’m capable of in general in life. Running teaches us a lot about life. I don’t make these things up. If my examples are not proof enough, leave it up to the Bible:

“Therefore, since we are surrounded by such a huge crowd of witnesses to the life of faith, let us strip off every weight that slows us down, especially the sin that so easily trips us up. And let us run with endurance the race God has set before us.”

Hebrews 12:1

Although I realize that this mention of running in Hebrews is merely intended for symbolic use, there is much truth in it. Life is like running a race. It’s not about getting somewhere as fast as we can, it’s about endurance; it’s about finishing the race. Finishing a race is not possible without having endurance.

At the same time, running is sometimes like life, too. I have learned that these past few weeks.

About 2 1/2 weeks ago I started a new medication, which has side effects in the first few weeks that include drowsiness, massive build ups of lactic acid, and dehydration, among others. I definitely was more tired than usual, and I definitely felt the lactic acid build up. Like….you wouldn’t believe.

Source

Lemon water, anyone??

Because of the aforementioned side effects, I was not feeling up to par and as energetic as usual. I still had a desire to run, but just did not have the energy. Along side of that, I had about a week and a half of intense soreness in my legs, as well as a few days of achey muscles. In addition, I attempted a short treadmil run one day last week and totally hurt my achiles tendons. Dang treadmill. Then I accidentally popped my left knee (an old habit I used to have) and it hurt like mad for about 4 days. As you can imagine, I did not run at all last week. It was frustrating, as I had a 10 mile run scheduled for this last weekend, which I was extremely excited about. It didn’t happen.

(Lost the source)

The other day I was sitting around thinking about how bummed I was that all of this was happening; especially because my half marathon is in a month. I was becoming discouraged, and felt like I would never get back to the place where I could run 9 miles without a flinch. In the back of my mind I was worried I would keep getting injured…just like it used to happen. All those feelings came back, and I was frustrated that I wasn’t able to do what I had set out to accomplish. But then I felt like God interjected and changed my thought process. At that moment He spoke to me and reminded me about circumstances in my life, and I then started feeling encouraged. I looked back on some really tough times in my life and remembered how I felt that they would never end. They would never get easier or better. I truly thought that I had no power to change my circumstances, and I felt like I was suffering. And then I looked at my life today and realized how far I’ve come out of those situations, and how much freedom, blessing, joy, excitement and passion I have today. It made me realize that those were just seasons of life and they weren’t forever. I compared this with my current running situation and realized that my circumstances right now are not forever. Just as we go through seasons in life, I can go through seasons in running. Sometimes you have good weeks, sometimes you have bad weeks. Sometimes you have good runs, sometimes you have bad runs.

In an attempt to get back in the swing of things (all healed up, rested and ready to concur my half marathon), I rested all weekend. Thursday-Monday I did barely anything. Nor did I run for an entire week.

My plan is to start slow and easy and gear myself up for the race. The 10 miler will be attempted either this coming Saturday or the next. I cannot wait! I have faith I will bounce back and all will be well. After complaining on Facebook about my minor treadmill “injury” a good friend of mine sent me an encouraging message that settled me down. She reminded me that the mistakes we make during running “are just feedback….” I love that perspective.

Source

Over the past 10 months I have learned a lot from my running mistakes. Even though I made a lot of them, I don’t regret a thing because I have learned a lot. During this time of trial and error I have subconsciously formed a list of rules that I tend to live by when it comes to running. Recently I put them together in a cohesive list so I could share them, in hopes of helping any other runners who are struggling to find what works for them! I’m not a pro by any means, but I have learned a thing or two! I advize that you take what works for you and run with it (pun intended…), but if you find something that doesn’t work for you, push it to the curb. Everyone is different. Here we go…

1. Never run 2 days in a row

I adopted this rule from Caitlin over at Healthy Tipping Point. She also has constructed some “rules” for herself, for a lack of better words. When I read that she tries to never run 2 days in a row, the thought and reasoning made complete sense–why did I never think of this before? I gave it a whirl, incorporated it into my training and it has been proven tried and true. Taking at least 1 day off between runs has helped me bounce back from injuries and prevent injuries in a tremendous way.

2. Create a plan/schedule

Source

Creating a plan and schedule has both helped me stay on track, as well as preventing me from overtraining. When I have a big-picture-outlook, I don’t focus on the every day workout…I focus on how collaboratively, they will all help me reach a goal.

3. Don’t Force a Run

If I’m tired, have had a long day, have been on my feet for hours on end, or have muscles that are unbearably sore, I skip a workout. I’ve learned that if I force a run when my body is demanding rest, I end up getting injured or even more worn out.  I’ve learned to trust my body–it’s smarter than me.

4. Wear the proper shoes (and insoles if needed)

I am a neutral runner and used to run in stability shoes, thus overcorrecting a problem in my form that did not exist. In consequence, I was creating a problem (in my knees, ankles and feet). I also have extremely high arches but was running in shoes with zero arch support; I was definitely feeling the effects of it. When I finally got a running assessment and was fitted for the proper shoes and insoles, my world was turned upside down! (Or right side up) I will never go back to just ‘any old shoe’

5. Focus on running gait/foot strike

When I’m doing everything right, yet still have pain somewhere, I pay attention to my running gait. Where is my foot touching the ground first? Where do I feel the most impact from that foot strike? How can I change my gait to lessen that impact? I’ve mildly followed Chi Running and it has worked wonders for me.

6. Allow ample time for recovery

There’s a fine line between resting for too long, and resting long enough. With time I have learned how to recognize the difference pretty well. I give myself enough time to rest up and feel recovered, but not too much time that I lose any fitness that I’ve gained. For example, I take my long runs on Saturday, take Sunday off from any exercise whatsoever, and do some light cardio, that doesn’t include running, and (sometimes) weights on Monday. By Tuesday I’m well rested and ready to run again.

7. Take Proper Precausions before/after runs

During my times of rest I make sure to take precautions in preparation for my runs. This means that I ice when needed, stretch, eat well, crosstrain, and try not to overdo it by standing and walking around for hours and hours on end. Before a run, I make sure to fuel myself so I’m physically energized. Directly after, I stretch, ice if needed and most of the time eat (I know, I always should…but sometimes I forget).

8. Cross Train/ Strength Train

Cross training and strength training have been huge components in my progress. Adding both into my training plan has helped my body get conditioned for the intensity of  long distance running.

9. Take Walk Breaks on Long Runs

I would say this might have to be #1 on my list. I also adopted this one from Caitlin, as she has practiced the run/walk method while training for a few races. An excellent guide for this technique is the Jeff Galloway running method. Although I do want to get to the point where I don’t have to take walk breaks during a long run,  it has helped me tremendously while training for my first 1/2. Anything over 5-6 miles, I usually run 10 minutes, walk 1 minute. This helps my legs feel fresh and allows me to run longer distances without getting injured. It’s remarkable how well it works. Some people say they aren’t true runners because they take walk breaks. I say fooey on that! I tend to be a perfectionist…but not that big of a perfectionist! I take walk breaks….and I’m proud of it. I still consider myself a runner regardless.

10. Refuel properly

As far as long distances go, I’m still learning this one. Nutrition and fuel is very very important in general, but even more so when running is involved. To maintain muscle, which helps us run, we must EAT! After my last 2 long runs I have been learning by trial and error how much fuel I need before running, during and after. It’s just a matter of discovering what I need. I can’t offer too much advice, as I’m still learning, but know that it’s very important!

These are the guidelines I try to stick to while running. I’ve said it before and I will say it again–just remember, everyone is different. I’ve shared what has worked for me. These are theories so to speak, not laws. If a few of these strike your fancy, give them a whirl and see if they help!

In addition to these, does anyone else have some great suggestions??

As some of you may know, ever since I picked back up my running hobby this year, I’ve had my fair share of running injuries.

Nothing too traumatic or intense, but enough to keep me sidelined for a weeks here and there. And also enough to keep me from getting my longest run anywhere up past 6 miles without painful consequence for days and weeks following. At one point a few months ago I couldn’t run a mile without cringing because of the foot and knee pain. I was getting so frustrated with all my setbacks, so naturally I prayed and asked God for wisdom. Not surprisingly, He came through for me Over the last month and a half I have learned so much about me, my body, the way I run and what I need to do to run successfully. Even though everyone is different and unique in their own way, I still want to share my experience.  Hopefully someone out there who is discouraged by their running woes will read this and gain hope that it can and will get better!

At the beginning of 2011 I picked running back up after a long hiatus that was caused by some intense wedding planning. I had dreams of completing a 10K, 1/2 marathon and someday, maybe someday, a full marathon. In January I told someone “My goal is to run a 10K.” He asked, “Have you started training for it?” I answered, “Well…no.” Then he replied with an obvious statement: “Well, you’re not going to reach your goal if you don’t prepare yourself to reach it!” Good point. I started then and there.

I hit the 5K mark pretty quickly and started to increase my miles from there. Due to some running mistakes, dumb choices, wrong shoes, and too much treadmill action, my 10K goal kept getting pushed back. After several trips to running stores, weeks of rest mixed with cross training and a new pair of shoes, I started over….about 5 times. Talk about frustrating! It would be a long, complicated, drawn out story to go through, but just know that I didn’t make too much progress. I did, however, finally run a 10K distance (6.2 miles), yet still got injured during the run. I could not figure out, for the life of me, what was going on.

After a God-inspired trip to Road Runner in Seattle, however, my running life was changed. After completing their running analysis test, it was determined that I am a neutral runner…..wearing stability shoes. PERFECT. The guy said “No wonder you have so much pain! These shoes are trying to correct movement that doesn’t need to be corrected.” Wow. Good to know. After trying multiple brands, sizes and styles, Jan, the saleswoman (and my new best friend) found the perfect pair.

It was like finding a needle in a haystack. They are my babies. I pet them sometimes. And tell them how much I love them. Justin doesn’t know.

But the story doesn’t end there. After I started running in these shoes, my ankle pain disappeared right away; however my knee pain hadn’t. In fact, it got worse. Through a series of Google searches, and several panic attacks later, thinking I might need knee replacements, thanks to WebMD (….I kid, I kid), I found myself watching videos on Chi Running. Among other form related things, Chi Running focuses on landing more toward the mid-forefoot, versus landing on your heels (which I had a bad habit of). After watching some of the videos I thought I’d give it a shot. And to be completely honest….I have not stopped running this way ever since.

Here are some highlights of my running progress over the last month and a half–90% pain free.

This was my first run focusing on landing near my forefoot-midfoot. At the time, it was my fastest mile since 7th grade. The next day I had minimal, left over pain from previous injuries.

My first long run. It. Was. Hard. But I finished and was only sore in my calves, due to the forefoot running.

I made another PR. Best 5K time. This astounded me, because pushing my pace used to cause the worst injuries. But after this run I felt fine.

I’ve ran my fair share of hills too. Progressively, with no significant pain.

Long Run. No pain, just soreness.

The entire week before this run I kept thinking “I think I might need to skip the long run this weekend. 7 Miles? I don’t think my knees can handle that! I’m going to ruin everything I’ve worked hard for, and get injured!” Well, I ran it…and was fine. lol (I did take the following week off, however, but that was due to a treadmill run that did not go too well a few days later!)

Dare I say this run was EASY? I mean, ya, my legs were tired when I was done. But man….I felt good. Dare I tell you I had ZERO, ZILCH, NADA pain the day after? That’s a true miracle by God himself right there.

Before venturing out on this run I thought, “I hope I will be able to run next week after this!” I was still a bit worried that the increase in mileage would cause injury. Guess what?

Tuesday’s Run. AND….new PR for a mile time on mile 1…with a climb in elevation all the while. BAM!

Today’s Run. Good time….no pain while running…no pain after. I’d call this week a success.

This weekend? 9 miles is on the agenda. I still have trouble with my initial thought process of how I imagine my run turning out. I’ve had SO MANY bad experiences that they tend to make me be overly cautious and overanalyze everything.

Today while running I was just thinking about how amazing this sport has been for me. It keeps me sane, has been my best and only friend (besides Justin) at times. It keeps me active and healthy, and energizes me. It makes me happy, because of the accomplishments I make. It brings me joy. I was thanking God for giving me the wisdom to overcome my injuries, like I asked him. He sure is good, friends! 1/2 Marathon goal is on the horizon!

Well, I was originally going to write out some “Running Rules” that I’ve developed that have really aided in my progression, as well as details and specifics on my change in form and running shoes. But since this post is already so long, I think I will save that for another post. If you’re interested, keep your eyes peeled!

This will be a short and quickie post, as I have much, much homework to bust out tonight!

Yesterday I set out for an 8 mile run! Longest distance yet! I had butterflies all morning at work. Everytime I thought about running 8 miles, my heart would skip a beat. That’s what I call love. (Shh…don’t tell Justin.)

As you can see I was a tad desperate to find someone who was willing to tag along with me. But, to no avail, I was out of luck. After some contemplation, though, I realized I was kind of looking forward to accomplishing this on my own. Far too often I ask for other people’s help because I’m uncertain I can accomplish something on my own. Well, yesterday I wanted to prove to myself that I was capable or completing 8 miles by myself!

So, I set out right after work, pandora blasting in my ears, Garmin on my wrist, and pure excitement!

Mile 1: My feet went numb, so I stopped once to retie my shoes

Mile 2: Shoes were too loose and my heels started slipping out. Stopped for 30 sec to retie them. 

Mile 3: Left foot went numb…had to undue the bottom laces a bit. Sheesh!

Mile 4: Shoes were PERFECT! After all my mini 30sec-1 minute breaks, my legs felt glorious! I thought: “Man, I’m half way done!

Mile 5: After reaching 5 miles I thought “I have less than a 5 K left! I run multiple 5K’s a week! I’ve got this!” Then proceeded to thank God for keeping me healthy and strong pretty much the entire mile

Mile 6: My pace started to get a little slower but I still felt pretty strong. Usually I take a 1 minute walk break every mile or so, but at this point I realized I had forgotten to take a walk break for awhile!

Mile 6.”something” I decided at 7 miles I would take a walk break, since I hadn’t for a few miles. 

Mile 6.67 I decided time was passing by too slowly, since I antiipated I would already be at mile 7. Five minutes later….

Mile 6.67 DOH!!!!!! I realized I had stopped my watch at one point to adjust the tongue of my shoes, and forgot to restart it!!!!!!!!!!!!!!!!!

Mile 7: took a short walk break and decided I was going to run until my watch said 8 miles (even though that would put me over 8). 

Mile 8: Was up to a decent pace for my last mile! I held on to a 9:40-9:50 mile pace the entire time. When I hit my 8 miles, I was shocked by my finish time!

When I had set out on my run I thought “It’d be pretty fantastic to finish under 1:20.” But I knew that realistically it probably wouldn’t happen. Although a 10 minute mile pace is definitely doable (heck, even a 9 minute mile) for a shorter run, sustaining that for 8 miles is a different story–or so I thought! Yesterday I finished up on 1:20:58. Only 58 seconds off from what I had hoped for, in an ideal, perfect world! I was pretty darn stoked!

What’s even more awesome is the fact that I ran OVER 8 miles! I traced my path back and clocked it in my car; I ran almost 1/2 mile while my watch was stopped. So I’m guessing I ran about 8.5 miles.

As for today? I’m feeling awesome, actually. Legs feel great, feet, pretty darn good. Knees….better than ever before. I’m thankful.

Things are looking up…and I take it one run at a time! Each time, giving it to God before I go out. Only 7 more weeks until the race.

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I haven’t always loved to run. In fact, I haven’t always loved moving in general. Yes, I was quite lazy for the first 3/4 of my life.

I remember in 7th grade when we participated in the “Mile a Day In May” program. Do I have to tell you I wanted to be “sick” every day in May? Or at least just for 3rd period. It took me almost the whole month, but eventually I could run the whole mile without stopping. I remember the first time I did it: My legs felt like jello, I was wheezing uncontrollably and thought I might pass out. Regardless, I finished in 7:41, which I still consider a pretty decent time.

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I also remember during my sophomore year of high school when a youth leader at my church told me, “Go run and tell So-&-So something for me….” My response, after laughing: “I don’t run.” I thought it was very funny they assumed I would do such a thing.

Then during my junior year I remember going to a Death Cab For Cutie concert with a friend, Andria. Her brother agreed to pick us up afterward, but he got stuck in traffic, or there was construction, or something of the sort, that delayed his arrival. In order to get to him, we had to run about 5 blocks to his car–but as fast as possible because if traffic started to pick up, he wouldn’t be able to wait for us. I literally thought I was Going. To. Die. Winded beyond control.

Then when I entered the final quarter of my senior year of High School and Running Start, I discovered I had not taken a single Physical Education credit while in Running Start, and unfortunately needed one to fulfill my High School requirements. The only course that worked with my schedule at the college was Weight Training, which sounded easy. It turns out that in addition to our weight training sessions, 3 hours of cardio a week were required for the class. I took up running.

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I remember the first group run I took with some classmates. It was terrifying. I had a bit of running experience on my own, but was definitely not up to their level. At this point I maxed out at around 7-10 minutes. I had no control over my pace whatsoever! I remember one of my classmates informing me that we would be running 3 miles. Dear Lord, are you serious?! Like I said, I was terrified. I remember being hot and sweaty in 5 minutes, afraid of losing my breath, afraid of cramping up, having to stop and walk every few minutes, worrying about what others thought–but most of all, I remember how proud and excited I was when I finished that 3 miles. It was exhilarating. And I quickly became addicted.

Over the years I’ve been a casual runner, only running when I “had the time.” I would run a few miles at a time, but with no real purpose or motivation–merely because I loved doing something I once thought I couldn’t. I had run many 5K’s in my running endeavors, but my ultimate goal was to complete a 10K. However, I never put the energy and focus into it. At the beginning of 2011 however, I started working out and running more consistency, as a way to fight off some stress and create a positive, fun, fulfilling, “alone time” activity in my life.

I started running more consistently and actually training for my goal.

The pictures above are from an 8K race I ran while training for my 10K. Eventually I completed the 10K distance! I still haven’t ran a 10K race, but I’ve ran the distance a handful of times on my own. These days I’m training for a Half Marathon in November! It’s a scary challenge, but I’m up for it, because I know how amazing it feels to accomplish a goal that you previously thought you’d never be able to reach! I’m learning more and more how to listen to my body, take training week by week, and day by day. I’m learning how to give my body rest, and how scheduled (and sometimes even unscheduled!) rest actually helps me repair and perform better in the long run. It’s fun to look back on my abilities when I first started running and compare them to my abilities today.

Case in point: Last week was my longest run yet–7 miles. I was so afraid I wouldn’t be able to do it, but alas, I did!

In the weeks to come I will, God-willing, increase my miles even more! Eeek! But I know I am able to accomplish, because God knows the desires of my heart, and He will give me the strength, power and stamina to get there!

I share my story in hopes that YOU can be inspired! My hopes are that you can be encouraged and believe you are capable to accomplish far more than you think you can. Even if running has nothing to do with it, you are able. And even if you think you’re the worst runner in the world, or you have no endurance, or you can’t run for more than 1 minute at a time–know this: If you just TRY and KEEP TRYING, your true abilities will blow your mind!

Just some random tangents:

1) Have you ever looked back on a time in your life, come to realize how much you have grown and changed since then? I love that. I love that, over time, through the compilation of circumstances, situations and instances (that may have been overlooked or misunderstood originally), you can unknowingly grow and change into a different and better person. It’s almost as if you don’t even realize it while you’re living it out, but all the sudden you come to the realization of how much you have grown and how many obstacles you’ve overcome. I believe that every thing, person and circumstance is strategically placed in our lives for a specific purpose; we just don’t always know that purpose when we only focus on the present.

Today I’ve took a peek at the past and was pleasantly reminded that, even though I can be hard on myself, I really have come a long, long….long way. Life really is a journey, isn’t it?

I typed “changed woman” in to Google to find an inspiring picture and look what popped up in the images! A picture of one of my favorite quotes from my post “Changed Woman“!! Totally weird and random!

I saw this tweet from Angela Lidden of Oh She Glows and was hit with an immense appreciation for my body. So often, as women (and people in general) we can scrutinize our bodies for what it won’t do, that we forget what it does for us everyday. We get too picky with what it doesn’t look like, that we forget about the beautiful, lovely and attractive qualities it already has. I loved being reminded of this.

I bet you all are oh so curious to have a running update. I’m happy to report that so far, everything is going great! I’ve been running in my new shoes, have adjusted a few things, and so far my knees are doing better. In combination with that, I haven’t been working as many night shifts for the last 2 weeks which has helped A LOT! I’m not on my feet, running around like a crazy person for 6 hours a night, 4-5 nights a week (on top of running and being on my feet for a normal amount of time during 1 day); my legs like me a lot better this way.

Since my best mile time I’ve ran a few training runs, a hills interval run, and on Saturday, a 5 mile long run.

Nottttt my best time ever. But let me tell you…. Saturday, it was hot. Like…really hot. And humid. Also, I had some pretty poor fuel before my run. I went to a party and I didn’t really have any filling, nutritious options, which is normally all fine and dandy–except for when you have to run afterward. I have this saying that goes “You eat crap, you run like crap.” Ya. Enough said.

Then when I got home, I was already feeling like my blood sugar was dropping, so I had this brilliant idea to drink some pineapple juice before I left the house. Pineapple juice=sugar=glucose=instant available energy. Well apparently I drank a bit too much. Side ache for 3. full. miles.

I also had another brilliant idea, which actually was a brilliant idea, to bring along my hydropack, due to the heat. That added a good 3lbs (at least), which slowed me down a bit. I figured it would eventually get lighter, but because of my side stitch, I ended up drinking about 5oz of it during the entire run! Not good!

Then, to top it off, my calves were KILLING ME for the last 1 1/2 miles! My hills interval was a dang good run (9:18 pace with hills) but my calves paid the price during my long run. My legs are not quite conditioned for the hills yet, but they’ll get there.

All of this to say: Considering all the circumstances, I’m pretty darn proud of that time! Not too shabby if I say so myself

I’ve got 6 miles coming up this weekend. Praying my legs make it through the work week so I can stomp out my long run for the week!