2011

Why are we talking about last year right?
Uh ur…because I didn’t blog my run year at.all.
So this is my quick “smasheverythinginto1post” attempt :)

Lets look at the highlights – shall we:

My theme for last year was: “Getting Back in the Saddle”

After my 1st marathon in December 2010 my 2011 year was a hard comeback….seriously

(my lowest mileage in March and highest in August)

As you can see 1st quarter was a steady decline…
Excuses Excuses
Jan – Guess I need to “try” to Run
Feb – Too cold
March – Sick the entire month with a head/chest cold

And then from there the rest of 2011 was a rollercoaster at best.
You know: burned out, busy getting married, rebounding, trying to shake the love pounds, building endurance, getting back up to pace, blah blah blah.

Again….my year sucked and didn’t start looking up until towards the 4th quarter when I decided to register for a few races.

My highest mileage month being 73.1 miles in August and the lowest a whooping 6.3 miles in March. I ran a total of 576.3 miles for 2011.

Lessons learned in 2011:
1. Keep going no matter what!
2. If you fall off the wagon – it’s hard as #@!% to get back on it.
3. PUSH anyway
4. Despite race burn out, I need to sprinkle some throughout the year to stay on track/motivated.

As far as 2012:
I will let you know what I am working on in another post. Promise it won’t be a new year when I post again :)

However, I will say my 2012 goal is to run 800 miles for the year.
That would mean about 65 miles per month for an estimate of 780 total. Mas o Menos I just rounded up to 800.
Again more to come about 2012 year.

But lets take a quick look back, as I definitely want to recap the races I did in 2011.

Originally I planned on 2 races (LungStrong and Turkey Trot).
I actually did 3 races (LungStrong, ROCKtoberfest and Turkey Trot). I threw Rocktoberfest in at the last minute only for what I thought would be a cool medal.

I wanted to do the new Huntersville Half but after running ROCKtoberfest I was over the “hills”.

Here are my 2011 Race Recaps (literally based off my iPhone notes & pics):

1. LungStrong 15K – Date: 10/8/11 Race Time: 1:37
It’s just right mileage challenge to register for as I don’t consider 5K registrations worth it anymore.

I did a 1.3 mile warm- up because I wanted 10 miles in the race log for the upcoming half. So in the race I was always a mile ahead…man what mind games! LOL

It was a gorgeous day! Cool in the AM but warmed up and got sunny. It was a pretty route as well by the lake and going through a park and the neighborhoods had BIG beautiful homes. I didn’t preview the route like I normally do and there were a couple back loops on the route #ugh! And the route was filled with rooooooolling hills #doubleugh I did end up with my left toes going slightly numb but I pushed thru it.

As always I met a race angel (well two). Carrie was originally running and ended up supporting me but finishing the majority of it with me from mile 3 on.

My other race angel was an older gentleman name Rick he was a 2nd year lung cancer survivor. PRAISE GOD!! That’s what it was all about right?? The reason why I was out there! What a way to put things in perspective. And he was running strong!

This ended up being my 1st race that I ran continuous!!
Other 1sts:
1st race since my marathon break
1st race in 2012


Of course hubby was there to support since his sprang ankle – and caught me on video beasting it (my 1st race recording too!). No medal :( but there was a great Christian Rock band out there and this was my best pace the entire 2012.

2. ROCKtoberfest – Date: 10/22/11 Race Time: 2:26
ROCKtoberfest
4hrs of sleep
Bad dinner - chicken sauce
Upset stomach heartburn all nite
Took 6 pepto tablets
Saw an old run friend - William
45 degrees @ start Glad it really wasn't windy b/c it was crazy earlier in the week!
Emily from 15K ran 1st 2miles

Ran with Adam (my race angel) next 7 miles

(I was exhausted here! LOL)

Brief walk after 10mi mark again @ 12mi
Meet Hope & Becky who helped me take it in Last mile toughest Hubby ran w/ me thru the finish line
BIG NOTE: I was faster last year (10lbs lighter) but was "stronger"
this year ( crying & choking on hills)

Oooh Lord U r Awesome x2
If it wasn't for love
If it wasn't for your Grace
I don't know where I'd
Be w/o U

Poor crowd participation. Seem like low # of racers too.
But last half mile PINK sign: I know a healer his name is JESUS!!
Avon Breast Cancer walkers cheered on as they walked

3. Turkey Trot – Date: 11/24/11 Race Time: 51:10
Is a blur now but recall doing better than last year. It is such an easy and run race to do.

Ran it by myself as Hubby was still recovering from his heel stress fracture so he watched me from the sidelines. But there were love ladies out there to giggle with at the start line.

Overall 2011 was my "Come Back" year.

And so glad I had the courage to keep going!

Love & Running: Stacey & Chris

In closing out the month of February, love month, thought I would share what was featured on Black Girls Run site celebrating love and how our men support us!

STACEY:
It’s funny how you enter into one thing for one reason and come out with something different than what you planned. Something more. Something better. Something sweeter.

The primary reason why I started running was to drop 20lbs. Plain and simple. I wanted a total body makeover that would lean me out and a cost efficient way of doing it. It turned out that running was a great source of empowerment for me. It strengthened me at the core and helped grow me spiritually too. All great outcomes I was pleased to gain while running.

And then I began training for a marathon, and while I was out bowling at my church singles night I just happened to mention needing to leave early for a long run in the morning. Chris was on my bowling team and immediately piped up how he was a runner too and wanted to meet up for a run.

Well that was more than six months ago and we are happily still running together. It has been a great commonality for us. I never would have thought in starting to run I would meet my love.

Running together works in our relationship in supporting one another and has become another way we communicate about our day, past, and our future. Chris has even incorporated pray during our running time for the neighborhood and others we see along our run.

Naturally Chris is a faster runner than I am and truly runs more for my benefit than anything, and that means so much to me. The companionship means a lot and getting a call or a text asking if we want to go for a run puts a smile on my face. It means he wants to spend time together and do something that benefits both of us in staying healthy.

Another plus in running with my man is his encouragement when I get weary or hit my weak spots in running. Those lovely hills.

Chris will give verbal encouragement along the way such as:
~ I will preserve I will endure
~ I am the head and not the tail
~ I am above and not beneath
~ This hill strengthens me
~ This hill builds me
~ This hill is iron and I am iron & Iron sharpens iron
~ I look to the hill which comes my help; my help comes from the LORD
~ I conquer this hill for perseverance, I conquer this hill for endurance, I conquer this hill because I am survivor, because it shapes me.
~ Can’t stop won’t stop for the cause of Christ

Chris even holds my hand during the hills for that extra physical support or when my foot begins to numb while running he will massage it along the way.

Now don’t get it twisted he doesn’t “baby me up” all the time and truly gives me the extra push when I need it the most. He even quietly forces to me to work on my pace as I try to keep up with his faster stride, but he normally tends to have to circle back so I can keep up.

As I mentioned earlier there truly is more benefits for me to run with Chris but it really is a wonderful activity we can do together.

CHRIS:
I was a runner before I met Stacey and as we began to talk about running we actually started about the same time. I entered into running because as I watched my parents get older and their health fail I made the commitment that would not happen to me. I wanted to lose weight and stay in shape through running.

I was only about two months in when I started running and completed my first half marathon. I had no idea what I was doing just had a goal and wanted to complete it. It was the most wonderful experience I ever had pushing through at the end all by myself and knowing that God was sustaining me. After the race I slowly stopped running and wanted to get back into it again.

Then I met Stacey who mentioned running the same marathon I did that past winter and that got me excited as I now had a new goal to try and beat my last marathon time, and a way to get to know Stacey more through running.

When I realized Stacey was also a runner that encouraged me even the more to want to run because I was about to lose the passion for running and had nobody to share this desire with so just having her by my side is support enough in sharing this common interest. I have come to the realization that all things are possible through God who strengthens me and having Stacey gives me that extra confidence I sometimes need in running.

She supports me by making sure I am signed up for races and giving me the low down on what is going on in the running community and groups, as well the latest gear and types of food to eat. She has even inspired me to want to run a full marathon since she completed her first one this past December.

As we run together I think about how long we will live together and how running replenishes our bodies and keeps them in great shape. And that our future kids will be running with us and teaching them how to be healthy. Even though I run at a faster pace than Stacey sometimes I enjoy running behind her seeing her little feet point out Haha. So just running and looking over at her and thinking about how much she means to me gives me great joy in running. I struck it rich when I found Stacey. I love running with her and look forward to running with her. And she is everything to me especially when it comes to running.

Break Over

Welp it has been over a month since I did my 1st marathon.
Seems like eons ago but it really wasn't that long ago.

And I still can't believe "I" 'Me" "Stacey Michelle" actually did it!!

Here are a couple of fav pics that trickled in after the marathon

(with my Red Squad group)

I LUV the "pack" look and we so look like a TEAM! Unity!!

And this one of me and my baby :)

(Black Love!)

I still haven't bite the bullet on purchasing all of my marathon photos yet...I gotta hurry up and make the decision before they take them off this week...we shall see.

There are a few things I wanted to mention regarding my "recovery" that I would have done differently:

1. Take an ice bath!! Yes!! DO IT! And IMMEDIATELY after your race
2. Take an epsom salt bath a couple of days later
3. Get a massage! (recommended a few days later as well)

All three of these things I regret not doing (and knew better!) and would have aided in faster recovery with less soreness, aches, & pains.

Life After the Marathon

• I took a 3 week break (and needed it!!)
• Slowly got back into running by doing intervals (1:2). First run was about 2.3 miles and half way in my knees started aching...lawd help me
• My desire to run was - zelch
• Getting started again was hard as hell! (Thank you Chris for pushing & encouraging me)
• I didn't think I had to start all over again...but I did..literally (did lots of walking and did a lot of 4 milers)
• Did my 1st "long" run since the marathon of 8 miles - and thought I was just finished a marathon LOL
• My knees didn't get back into feeling "normal" until about 4 runs later
• Winter time cold AM temps did not help me get back into my groove at all. As I don't do well with evening runs (hard to squeeze in with busy schedule).
• Desire to run any race....nonexistent!
• And can you believe I plan to do another marathon this year *gasp*
• Overall glad I am back at it again

2010 Race Year in Review

Love that I did so many races. It was my 1st year of running and that is what kept me motivated.

Overall I did 9 races: 3 - 5Ks, 3- 10Ks, 1- 8k, 1 - half, and 1 - full :)

December was my lowest mileage month of 32.5 as the majority of it was my marathon miles and a taper run prior to the race.

As I mentioned I have been having the winter blahs and a rough time getting back into running post marathon well these new kicks shook a little of that off

I won the pair on the right! Why not go for something funky that will make a great racing shoe. Maybe I will get my racing mojo back in time for my half marathon scheduled in March...right around the corner!

Run Strong Peeps!

Marathon Training & Tapering

Okay...I have already ran my marathon but I had a few notes I wanted to get out there before I completely lost them (race report coming soon!). So here they are:

My Actual Marathon Training plan (from week 6 on):
Warning!! This is not a recommend template (as you can see I slacked big time on cross training at the end), but gives you an idea on how I did my trainings. The BIGGEST help for me was having group support (Red Squad!!) in my long runs on those Saturday runs would have NEVER happened.

Overall I ran: (1) 16 miler (3) 18 milers and (1) 20 miler.

Below is a recap of my last LR and taper runs (read from bottom-up):My one and only 20 miler was HARD AS HELL!! I was weary, ended up having IT band issues so my right knee was killing me especially at the end of the run, and I practically shuffled the last 3 miles.
Lessons learned: Eat more!! (on the front end and during), take IB pills during LR, and it truly is mind over matter. I literally cried the last 2 miles...it was my hardest run that broke me down but built me up at the same time.

Immediately thereafter I got my CWX tights (3/4) and went to a sports med doc to get some treatment - so you will see in Week 16 of my training I did absolutely no running, as to not agitate my IT band even more (per docs orders). Thank goodness for tapering!!

Speaking of which - I barely did any running 3 weeks prior to the marathon. That was not my intent but just how it happened. The weekend before the marathon we had a 10miler scheduled but I went to Walt Disney World (WDW) and did plenty of walking there so I sat out on the taper run. I also took in LOTS of water, I going to the bathroom ever 15 minutes (gish) and ate LOTS of carbs (didn't eat as clean as I had "planned" oh well).

Overall my last 3 training months looked like this:

Sept - 97.4
Oct - 127.0 (my highest mileage - was THICK into long runs)
Nov - 83.6
Dec - 4.0 (yeah...we already discussed this LOL)

Doubt I will ever see 127 mileage in a month anytime soon....well unless I am training for another marathon (ain't in the cards no time soon....at all!)

So as I ended my marathon training it was on this note: Happy to stop spending money on so many gels, KT tape and running gear LOL And excited about not having to wake-up at 4:00AM on Saturday mornings, having the energy & desire to knit again and start back-up my swimming lessons!

Though I will say this has been the hardest experience of my life and the quote summed up best for me my last 4 intense months of training:

"The journey is the reward" ~ Chinese Proverb

And I happily kissed marathon training good-bye!! :)

Runner Sightings

So I just started with a new speedwork group last week Luv the ladies in this group and the format of the speedwork.

I have learned in my two previous "not so happy" attempts that I don't like "hill" speedwork (and definitely not in the freakin' rain) and I hate doing it on a school track.

This speedwork group does it on the street with markings of 200, 400, 600, 800m with about a quarter mile walk in between each lap.
I like the feel of the neighborhood when doing it vs. running around in circles like a dog chasing his tail. And on race tracks I just can't measure/figure my meters out, whereas on the street I can easily see them.

The biggest PLUS is that these ladies freakin' rock!! They are mad cool, hard pushers, and very encouraging. So now I can work on my speed for training with some motivation.

During our quarter mile walk in between our speed laps I came across this:Well...
Well...
WELL!!! Now THAT is motivation!!! :) LOL

This scrumptious runner let me take his picture (see his smile) and yes he just so happened to be standing just like that while waiting for the light!!

Did you notice his feet yet?? YEP! He is a barefoot runner! Mad cool! AND his feet happen to be cute (well at least from a distance LOL).

He is the second person I have came across IRL (in real life) that I've seen (with my very own eyes) practicing barefoot running (*please note* I will never do that rotfl).Y'all know I had to get a pic of him from the rear too LOL :)

After our 800 Yasso speedwork we like to recover this way:

Yasso's Recovery Hot Legs :)

This morning I come across another sighting

If only I had my iPhone camera ready in advance to get a front shot of those two fine specimens. That was a breathe of fresh air to witness on my walk into work! Runners really do come in all kind of skittle flavors :)

Summer Running:

Make your own dayum breeze by making your sneakers fly!!

Sent from my iPhone

Race Expectations

Tomorrow I am running my second 5K ever.
Seems like I have run a ton of races but this will only be my 4th race!

Can I also give you some TMI??
My upcoming race will make it 2 out of 4 that my monthly visitor has been with me ;op (told you it was a bit much Haha). That is 50%! And a sistah iz ty-red of them all landing during this time period. Aaah the challenges of being a woman runner ;o) Grrrr

I will be in the Girl Scouts Thin Mint Sprint and what is cool about this race is that it's on Carowinds amusement park grounds!

This race is dear to my heart in that I volunteered as a leader with Girl Scouts for almost 10 years!

My goal for this race is to break even at 30:00. My last 5K race (and 1st race ever!) was in 32:38.

So I have a tad bit anixety in wanting to do better than my last 5K and then read this great article from Active.com that really made me change my 'Race Expectations' (esp. the ones I italicized )

Great Expectations
Maintain perspective (about racing/running). This is a hobby. You do this sport for fun; you aren't getting paid for it. I am not saying don't try hard, just avoid totally geeking out. After days / weeks / months of doing what you love daily (most likely early, alone and in the dark), you now get to celebrate your passion by competing with hundreds and thousands of other folks just like you. It's not pressure, this is a party!

1. Know that the only person who really cares how you do is you. Your friends and family just want you to be safe and happy. You owe them that.

2. Keep a smile on your face all day; you are blessed to be physically and financially able to compete in this event. There are many others who couldn't even dream of being in your shoes their lives are so hard.

3. Focus externally on the other folks during your week, saying hi to the other athletes and thanking the volunteers and local establishments who make your event possible. It will keep the good karma flowing and keep you in check. (yep love race day karma!)

4. The only time that matters is what the clock says at the end of the day. There will be challenges throughout your endurance day; it's what's supposed to happen! Your ability to handle them quickly and effectively will ensure you spend less time on the course and get to the finish line faster.

Alright I will be back some time soon with a race report :)

Sugar Does Melt!

Tuesday night I was available and had been wanting to finally make it to one of my running groups "hillwork" session.

Now mind you I had already made the announcement in advance several times on various occasions to numerous people that I do not run in the rain. I don't do rain. period.

Ur uh...yeah

That day it rained on & off the entire time into the evening. I made a late afternoon tweet announcement to Ms. Marilie and KD that I will not be running if it is still raining at 6:45pm! :) They scolded me telling me that was a whole 3 hours away and anything could happen by then.

Well it sure did!!

It was only sprinkling when it came time for me to leave and head on over, so I decided to be a trooper and go.

....then it started to get heavier...I texted KD and asked...are you still going? She gave the affirmative reply and I was like...guess I still keep going Haha!

We were all there....all 4 of us LOL and I was hoping someone would say "lets just skip it" as I would have immediately hopped back in my car ;op Didn't happen.

We did a 1 mile warm up on the winding hills (whew) and planned to do 20 sec sprints up a designated hill for ten repeats. By the time we got out the second sprint it cracked, thundered, and lightened ALL at the same time as I let out a Yelp!! Grabbing on "somebody" Hahahaha!

Finally someone came to their senses and said lets GO!!! :)

And thank goodness one of the guys who organizes the running group circled back to check on us and took us back to our cars!!!
I was so not up to doing the mile back in the pouring rain and possibly getting LIT UP on our way to safety Hahaha!

Needless to say I was proud that I finally got broken in and RAN IN THE RAIN! With my sistah gurls too :)
But neva again!! (if I know in advance)

Don't y'all know sugar melts when wet ;o)

Be Encouraged Boo!

Yep I have another race coming up!

This Saturday it will be the CPCC Skyline 5K; at least this one will only be 3.1 miles vs. 6.2 miles :)

After this one I won't have another race until late May so I am done with actually running races for a moment (not long though!).

"Test drove" the course today after work to get personal with all the dips challenges and markers. I believe it will be just fine as the last .5 miles is all gravy = downhill!!

In the meantime, thought I would post up a quick note as I saw a thread on the Cool Running FB page about "What phrases of encouragements do you like to hear in a race??"

Would love to hear yours :)

Mine would be something like: "Keep Going!!" "Run Hard!" "GO GO GO!"

Personally I love the clapping and cheering the best as they get me crunk!!!
I detest those who come out and just standby to "watch" us run like we are some show in the early freakin' AM on a SATURDAY!! My Thoughts: Stay Home!

Here are some others good ones I read in the thread that I liked:

• "You can do this!"
• "You are doing great!"
• "Keep it up!"
• "That's the last hill!" (Tee hee!)
• "Stay strong" (now that's a good one!)
• "Food over there!" ROTFL

Things some runners don't like:

• "You are almost there" (ur uh..no I am really not LOL)
• "You are looking great" (really I am about to have a panic attack Haha)

Honestly I must agree that anyone that shows up and says anything positive is a GOOD THING!! Y'all know I am big on cheerleaders at races! Soooooo appreciative of them!

One person mentioned how they "adopt race families" Haha!! Which I thought that is so true and neat. As I've always wished those families who were standing waiting on "their" runner to cheer with the special poster, pom poms and such was really my family cheer squad. So I think I am going to start pretending to do that too now ;op

In fact I recall seeing a family and saying that I imagined that was my name on the poster (because they still cheered for me) Haha!

Truth be told.....I have this favorite "running song" by Kirk Franklin that is called Brighter Day and in it at least twice he says "Don't Be Cute With It!" and "Come On!". And he has another song called Looking For You where he repeats/says "Be Encouraged Boo!" BOTH of those songs help me push it out!!! e.v.e.r.y. single time!! Just luv it!!

Welp thought I would just share some encouraging cheer phrases we runners like to during races to keep us going!

Until next run time :)