Endurance Team Message

Hi TEAM!! Here's our weekly message from Coach Jim...

First of all a huge congratulations to the members of our Project that went to the Myakka River Run this past Saturday. There were some excellent performances, ribbons, and awards for some of our teammates. AWESOME. Most importantly, all who ran finished, and some LINDA and TESS extended the mileage on a cool-down run to fulfill a very good "long run" training day. There was some excellent pacing teamwork with Ed, Michelle and Josephine.

We will stay healthy. We are ready. Some of us may think we/you haven't trained enough, or you're not ready. Banish the thought. Remember your primary goal... TO FINISH. Coach Kim knows about believing even if you think you may not have trained enough. (yes, I do!)

The week ahead:Mostly Strength Training / stretching during the week. Actual running miles stay about 10 total over two-to-three days... Mon-Thurs. If you'd like, trade out some "road miles" for non-impact cardio on the elliptical machine or in the pool. We want to be strong for the "long run" on Saturday, Sept. 20....

This Saturday, the 20th is an important workout. Originally we thought we'd travel to away for a trail run, but the plans have been modified and this Saturday, We are "staying local" and running the neighborhood streets of North Port.... Our plan is for anywhere between 10-11 miler.... NOT VERY FAST. We are going to have an earlier start time.... 6:30, And we will be done with the run, or the miles by 8 a.m. finishing with a cooling stretch and beverage in the Teen Activity Center at the YMCA. Meet in our familiar spot in front of the Y ready to start our run at 6:30-- we can beat the heat and humidity. The running route will be set up to pass the YMCA as a "water/Gatorade" station... See you there.

Your proud coaches,

Jim, Bethany and Kim

I'd just like to add that everyone is doing EXCEPTIONALLY well. Your dedication to your training shows at every meeting. You may not even realize it, but all of you are showing huge improvements in your endurance and self confidence. In moments of self doubt, stay positive. You CAN do this. You know you can finish this race. Your coaches know it too! I feel so proud of our team.

Kim

Endurance Project Week 9

VIEW OF THE PARK


RUNNER FRIEND MARY



MARY AGAIN IN RED TOP

MR CHAPS

Here's Guy Healy headed for the finish!

BETHANY IN RED SHORTS, FRANK WITHOUT

HIS INSIDE OUT SHIRT ON

FRANK

CINDY, 2ND FROM RIGHT, IN PINK SHORTS

GREEN TOP

BETHANY WITH HER PC TRACK TEAM

BETHANY AT THE FINISH LINE

Here's Coach Bethany...looking strong. I had to
run to get this pic, she's too quick! She finished
in 41 minutes. No typo folks. Not bad for having
a birthday last week. Still in my age group though.


Here's cutie-pie Linda, explaining that she ran
past me so fast and that was why I didn't see her
get to the finish line! I was so mad. Linda got an
awesome PR! 1:03, I do believe!!! Go SISTA!!!!



Here's Michelle, one of our younger, more sprintier
chicks on the team. Former b-ball champ!!! She
finished in under an hour. You Go Girlie!!



This is Frank. He's the only guy on the team who
is not afraid to run mostly naked. For that, we
thank you Frank. He wears a pretty red bandana
to to tone it down just a little....lol. Frank finished
in under an hour also!

Here's Josephine cheering Cindy across the finish line!!



This is Coach Jim at the starting line. Number
54, far left. Jim and Frank had a little competitive
thing going on. Jim came in 1st at 46 minutes. At
least I think it was 46 minutes. Maybe 47 (?) I'll
edit this later when I find out. He came in just a
bit before Frank.

I was feeling a little left out, I'll admit it. No Asics was a good thing. I'd have run. Joan brought
her bike and took a little spin after we saw everyone off. I walked back to the pavillion to check out the band.

This is the band, called "Myakka".

They played a FANTASTIC rendition of one of my all time faves..."Brown Eyed Girl".
They were from Boston too, so we bonded at the river watching a croc float along the bank. The wife of the band is Cherokee Indian, very cool couple. I'm glad I found a picture. If you're interested in them, here's a link to their website.... http://www.myakkamusic.com/

I talked to a few other people who were not running, then walked back to the finish line to see the finishers coming in.

The team had a 10K at Myakka State Park. This was a 1st 10k for mostly everyone. PR time!!!

I didn't run this one, I didn't get much sleep all week. Figured it would be a great opprtunity to get some pictures and cheer on my team. Joan came along so we stuck together, waiting at the finish line for everyone. I knew when I woke up I should skip this run, but I dressed in my running clothes anyway, just in case. But I know me, I would have run if I was dressed for it, so I wore my flip flops instead of my Asics. I'm wicked smahht, huh?????

The race took place at a state park. What a beautiful place. The trees made a canopy along the dirt road going toward the finish line, which was half a mile away. The dragonflies were everywhere. The walk back to the line was very peaceful. I put my faves playlist on my iPod and walked slow so I could take it all in. The humidity level was so high I heard someone say it was 99%. Ouch. I walked along, watching dragonflies, wondering how everyone was doing. I met back up with Joan and we walked a little past the finish line so we could watch for our peeps. There was a 5k going on too so we cheered those finishers in. I must tell you, this was very exciting. I was glad to be able to see everyone running in. Especially my teammates. Being able to cheer them in was awesome.

I'll be editing this post as I get the pictures downloaded onto my computer.

I'm very proud of the team. Everyone is doing so well, right on target, running strong and staying positive. WAY TO GO ENDURANCE TEAM!!!!!!!

Little Bit Behind In Training

Well, I read the book "4 Months To A 4 Hour Marathon" about 2 months ago. Promptly put it down and never thought about it again. I peeked at the training schedule last week and thought maybe I could hop into week 6 and hope for the best. That was before I twisted my foot Sunday. I hate to admit this, but I was reluctant to do this training before I hurt myself for 2 reasons....I run if/when I feel like it, so it's hard to be on a schedule, and I had NO IDEA what a 400 meter run was. Finally remembered to ask my coach. He had to draw it for me, I'm just that dumb.

Honestly, the only time I start to obsess about timing or speed is when a 5k is coming up. I'm running my first 10K on Saturday but I don't feel the need for speed in that for some reason. Only the 5K races. I thoroughly enjoy a long leisurely run with no limits on miles or pace. That being said...I want to run the half marathon in Oct in under 2 hours VERY BADLY. Call it inner conflict....I'm a woman. I know I won't be fast if I don't train for speed, but it only bugs me before a 5k or when I talk about Boston. Then it becomes a problem in my head. I wish I knew someone else who felt this way too. Maybe there's someone like me out there. Am I not a serious runner???

Today I was supposed to do 16x400's, but when I told my coach I was going to do that this morning he said not to be stupid. I twisted my ankle. He's right, so I skipped it. I did my yoga class....I love yoga! Anyway, I'm so off the schedule, I think I may as well try the 400's tomorrow. If it hurts, I will stop.

I think I'm ready for another shot at the trail run. I want to try it with my running shoes instead of my trails. I also want to do it without a watch, just a sweet run. The last trail run was not too enjoyable but I think it was because I was very uncomfortable in those Nike Trails and I was behind the fast runners. I do get competitive, it will take over if I let it. Once I stopped for water and wasn't trying to keep up with them, it wasn't so bad. Only trouble was, before I could settle into it with my new attitude, the sky opened up and the thunder and lightening made us have to stop. I will try it again soon.

My next race is Saturday, a 10k. It's my first so I'll be ok with whatever time I get. As long as it's under 1 hour.....LOL...told ya I was conflicted!!!! Sighhhhh......

Sunday's Long Run

Ed and I have been doing our long runs on Sundays, as long as the Endurance Team Saturdays are under 6 miles. After our team finished our meeting this weekend, Ed invited people to join our Sunday run. I kind of laughed when they found out we meet at 5:30 am. It's so very hot here, if you don't get out nice and early you won't get far. Running in 96 degrees sucks the life out of you fairly quickly.

A few people half-heartedly said they might show up, Jo and Frank were conflicted because they like to stay up on Saturday evenings, getting up at 4am was not too tempting for them. Jim, my coach, talked with Ed and said he was up for it. Ed and I figured we'd meet at the regular time and see who showed up.

Just Jim showed up...LOL...we were not surprised, the three of us did wait a few minutes just in case Jo and Frank came along. I had gone out earlier and hung a cooler with Gatorade and water from a fence post at about the 3.5 mile spot. I thought we'd do a few loops at my fave route, but we took a few turns here and there.

At the first round coming up on the water stop, about 3.8 miles out, I went a little quick since I was ready for a water break. Ed yelled that I was going too fast, I turned to say something while still running...stepped off the sidewalk and fell on my hands and knees. I twisted my right foot on the way down. It wasn't just my pride that was hurt. My foot was killing me, blood was running down my leg and I felt a little something in my left hip. The grass was still damp, I had dirt all over my hands and legs. This little spill stopped the run for a few minutes. I popped my sneaker off and WOW did my foot hurt. I was MAD. I wanted to run this! The guys tried to get me to go back home, but NO WAY. I put my sneaker back on and did a little run. It was tender but I've run with a hip flexor injury. Not that two wrongs make a right, but I was back in the run. It was a little tough convincing my coach I was fine. Jim is very conservative with injuries, he does not play with an injury. Ed wanted to get me home too but I promised I'd stop if I needed to.

We continued on, the sun was coming up at this point. Bright red and orange. I could hear the crickets and I even ate a bug. Scrumptious. The guys decided to run in the street, I stayed on the sidewalk. They were talking but I couldn't hear them so I put my iPod on. I felt myself kind of close off, listening to my music, looking around at the neighborhoods and forgetting I was on a long run. Just going. I love these runs for those reasons. I was very relaxed at this point because I was with two friends who were setting the pace and the route, letting me just go.

We went by Jim's water station and sucked down some orange Gatorade. He had planted a little drink station of his own and he's a good sharer. I was concerned with having to share germs, but he had a couple extra bottles....lol...(I wasn't really too worried about germs...I have 4 kids!) Besides, he seems pretty clean. Haha!!

We went through a gated community where there were lawn sprinklers. I was hot and still had a bloody knee, so I beelined for the water. I rinsed off my knee and got cooled off a bit. Soooo refreshing! I was ready for the last 3 miles or so. The sun was high in the sky by now. There's something to be said for running into the daybreak. I love it. LOVE IT!

The guys are way more experienced and they made it look so effortless. I was behind them, seeing them just go. By mile 11 I was ready to lay down in the grass. I walked a bit, watching the guys run on ahead. They came back around for me, expecting me to be further away than I was. I wasn't too far back. I ran the last part off and on. I was extremely satisfied at 11 miles. If I'd been alone, I'd have walked the rest of the way home and been very content. Jim ran ahead for the cooler, thank heaven. I sooo needed a drink. Ed and I met him at the corner where I announced I was finished running. All done for me. When my body says we're done, I listen. Besides, my freaking foot was throbbing.

They guys ran on toward my house, I walked/limped the rest of the way. I took my sneaker off in the driveway. Big mistake. I couldn't even stand on my foot. Jim told me to stay off it, ice and elevate it. I did that, but after I soaked in the jaccuzzi for 2 hours. THEN I did what he said. It just plain hurt. UGH!

Today is much better. I had an exercise class tonight, I put my sneakers on and was very pleasantly surprised to find my foot felt way better with it on than my sandals. I just might sleep with my right sneaker on tonight.

We'll see......

Kirstin's First Run

My daughter Kirstin (child #2 of 4...19 years old) came to the last 5K I ran. Which was John Z MDA 5K last Saturday. (PR...27:25, in case I forgot to mention it) She felt the excitement and told me after the race that she wanted to run! YAY! I think she'll be ready for the Boca Grande 5K in Oct. I think my husband might run it too. I must make it look easy, because they both think they're going to beat me...teehee!!!

Kirstin and I did some basic stretching before we got started. We fast walked to the end of our street to warm up a little and set out at about a 12 minute pace. I showed her how to breathe, deeply and rhythmically. She's trying to quit smoking (my dream come true!). At first I had her walk when I heard her breathing becoming harder and waited for her to tell me when she was ready to run again. This is the way she'll learn to feel the signal when she needs to walk/run. I didn't bring a watch. I wanted this to be a fun run, no pressure, no pace timing. We did this for one mile out, then turned around.

Funny thing I noticed is she kept making a fist with her hands, just like I did! It took me forever to break that habit. I only had to mention it once, she did very well with keeping a great form, very nice posture and gait.

For the run back she said she was feeling great and wanted to go a little faster, so we went to a 10 minute pace. I knew she'd feel that rather quickly but I wanted her to feel how much quicker she'd need to walk if she did run faster. She didn't get far before she had to walk. She was very surprised she couldn't go further at a faster pace. I told her to picture a bottle of water. If you pour it out slowly for 5 seconds and stop...you'll still have a pretty full bottle of water. If you just dump the bottle upside down for 5 seconds and stop, you'll lose half the bottle. Now pretend it's your energy inside the bottle. Use it up a little slower and you'll have more for a longer time. That's endurance. She got it. I was pleased....lol.

At one point on the run back, Kirstin said she was done running for the day. I knew she felt disappointed that she couldn't run easily for 2 miles. I explained that she really did very well, that little by little she'd see a difference quickly. I asked her if she thought she could run with a few extra walk breaks just so she could say she did 1.5 miles. I told her we'd walk back the last .5 to the house. She said ok.

I did an experiment without telling her to see what she had in her. When she said it was time to walk, I said we'd just go to the fence post, as we got there I said we'd go to the tree. She told me she knew what I was doing....LOL...What she didn't realize was, I slowed the pace just a bit and made her push herself for the distance. She did it! She didn't flat out refuse to run, she didn't give up! I was so proud of her.

When we got home she was smiling to herself. I recognised that feeling of accomplishment. I told her how proud of her I am, that I think she'll be a great runner. I'm so happy she's quitting the smoking too.

She said she felt great, no soreness and she was going to run everyday. I explained that she should probably just do every other day at first to let her muscles heal and to see how she felt. I had a feeling her legs would be sore the next morning, and I was right. I love being right....lol. When she came into the kitchen this morning she said her quads were killing her! She was glad for the rest day.

We'll go out again Sat morning. Probably do the same distance the same way. Kirstin will get this pretty quickly so I figure we'll add distance in small increments. If she can get 4 miles in under 50 minutes by the week before Boca Grande 5K, she'll be READY!