Intervals and a Little Encouragement

I had not done intervals in a long...long. Fine, I hadn't done them for almost a month. And, I wonder why my pace was slowing.

Anyways, I gave in and renewed my membership to the gym in order to use the treadmill dreadmill during bad weather and for intervals. You can see my pacing in my "workout box" down on the right, it wasn't too bad, but I would like to increase those times. It was hard to motivate myself after a few rounds, but I found a window too look out of and stayed focused. As corny as it sounds, the beating of my feet against the treadmill sounded good. I liked feeling that burn in my chest again and pushing my body to a limit it had not felt in a while. Nothing like proving your body wrong ;)

I started lifting again today, so I will keep you updated on that journey...thank goodness because I tried doing push-ups the other day it was sad, shameful, embarrassing- take your pick.

Stay focused, stay positive, and stay proud of your accomplishments; each one will be bigger than the last.

Rules of a "Long Run" and Nature's Shot Blok

As I shared with you last week, I sorta sabotaged my long run on Monday by leaving too late in the day and not hydrating nearly enough. So, I completed an 8 miler on Wednesday and re-tackled those 10 miles today. What is that saying again? Some lessons die hard. In one ear and out the other. Allison is lazy. Oops, that last one is personal.

You guessed it, my lazy behind didn't get out of the house until almost 8:30 a.m. This still seems fairly early to later risers, but it is in the red zone for the majority of runners/athletes. Pretty much everyone I saw on the trail were on their way back to their clean showers and cold water. I, on the other hand, was feeling courageous...until mile 5. I had woken up this morning at a legit time- by 6 a.m. with the goal of being out the door by 6:30. 

MISTAKE 1: Hit the snooze- this let my body think it was allowed to be sleepy.

MISTAKE 2: Ate breakfast (not the error) then ate a second breakfast (the error).

MISTAKE 3: Drank a lot of water in a very short amount of time right before I left. 

MISTAKE 4: Used a short walk with my dog as a warm-up.

MISTAKE 5: Hurried my stretching since I was running late.

MISTAKE 6: Did not bring any fuel or water (do not have handheld water bottle).

So, there are probably more, but these were the big ones. I want to preface that today had heavy humidity with a high of at least 90 degrees. 90 with humidity can be ugly around here. Silly enough I decided to try a sub-9 min/mile for my long run this week. Duh. I last for about 4.5 miles till my pace slowed. At my halfway point I actually walked for a bit to regain some energy, or rest would be a better explanation. I was drenched in sweat and feeling pretty sore. Oh, and I forgot to mention my running stunk last week. I only ran once more after Wednesday and it showed in my form and strength today. I was so determined to finish those miles that I walked for a few seconds after each mile even just to trick myself into thinking it would help. I drank as much water as I could at the only drinking fountain- which I knew would hurt in my stomach when I ran, but at that point I didn't care. I trudged along telling myself the more I run the faster I will get "there." I still managed to smile at those who passed by, probably looking ridiculous. I am sure the bikers who saw me thought they might read in tomorrow's paper about the girl who passed out on the trail telling the paramedics that she needs to finish her long run. 

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Within the last 3ish miles I saw an older man on his bike up ahead. He kept stopping, but I couldn't tell what he was doing. Then when I got closer I saw he was picking berries off the trees lining the path. When he kept going I came up to the trees and picked some berries like someone was coming to steal them from me. Even though it was only a few it was a natural high that my body needed. I felt like I had a little more energy to get me to my finish line. Like I said, my pace slowed, but I was not worried about that anymore. My goal was to keep running and complete my goal. I was also getting a nasty stitch/cramp so I slowed my pace a little more to ease that up some.

I ended my run at a 9:18 min/mile, faster than I thought I would accomplish. It was a rough run, but it felt so good to not give up. Let's just hope next week we all get to read how I learned my lesson and got up early, prepared for a solid long run.

Fashion Fun-day Sunday

Ah, I apologize for the title of this post right away, not my best work.

But, what I do think you'll like are these two outfits and straw sandals that we have in the shop right now. They are perfectly "it's too hot outside but darn it I still want to look cute."

Sandals are vintage straw-made with lace up strings. Red blouse is a NY&Co. cropped button-up blouse tied at the bottom. Skirt is Jarama and the tube-like-top is a threaded multi-colored scarf wrapped double and knotted in the back. Enjoy!

Running Tip of the Day: Friday

This is for those of you with "grandma joints" like mine. My knees have had it rough over the years, many thanks to volleyball and my own personal 'accidents' (we"ll call them that for now to save some of my reputation). So, after a long run or even on a day when I am not running I find rollerblading to be extremely helpful. The gliding and water-like movement still uses your muscles and is solid cardio, but it also loosens them without the strain of hitting the pavement. Try it and see if those cobwebs can't come off your joints too! :)

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Why Pacing is Crucial and Mind Over Matter is Not Just a Corny Idea

Long title, right? But, I couldn't center my normally "catchy" cheesy inner-self. Therefore this post will be on exactly the two topics listed above. 

A little background info first. I usually do my long runs on Mondays since that is my day off during the week. This past Monday my lazy bum did not get out of the house until almost lunch time to run. It was already hot and the humidity was awfully angry that day. I hadn't drank enough for a long run and the food I ate wasn't especially helpful for running in heat. I decided to run out on some country roads surrounding our city and hope that would distract me enough to finish the workout I had scheduled. I did the best I could with being respectful to the drivers; getting over as far as possible, hopping into the grass when cars were coming both ways, and just overall being aware of what was happening around me. There was only one vehicle that the driver gestured their hands at me and wouldn't budge- I felt their A/C they were so close ;)

Anyways, my psychological trick of new surroundings as a distraction lasted all of 2 miles. By the time I stumbled through mile 3 I stopped at an old cemetery to walk a bit and cool down. I checked my Garmin, and was angry about my pace. This is probably the only time I will be upset about a faster pace. I had been running 8:30/8:40 min/miles when I should have been going much slower for the conditions and distance I had planned. After my immaturity ceased, as much as it was going to, I trudged along down another country road and into my parents' neighborhood. I admit, I stopped at 5 miles that day and grabbed a ride home from my brother; that is right, I didn't even walk home. This is why those little reminders to eat properly, hydrate more than you planned to, and practice pacing is extremely important. I know I still pushed myself with the heat and wind yelling at me the whole way, but I also did NOT complete my goal for the day. 

PS: (The next day I ate burgers and about a pound of fries...way to wrangle it in Allison. But, they were delicious)

Now, onto the "mind over matter" portion. Since I did not do my long run for the week I wrote down on our calendar that I would make it up on Wednesday. After a sketchy week of running last week and my less than superb run on Monday I set a goal of 8 miles (2 miles less than what was scheduled). Then came Wednesday morning...I could not breathe out of my nose, I was coughing, and I woke up at 5 a.m. just because my body was teasing me. I knew I was still going to go running, but shew whee did I fight it. I got up and washed my face, took some allergy medicine, and ate breakfast. I let myself drink my water slowly and let my food digest before changing into my running clothes. My husband had to be at work at 7 a.m. so it was perfect timing to get myself out the door too. I walked longer than normal to my route so my body wouldn't get pooped right away and it felt good to breathe in as much morning air as I could. 

Courtesy of Jerry Anderson f.b.

I started off at a warm-up pace (9:45 min/mile) for the first mile and then settled into my overall pace of about 9/9:18 min miles. I purposely put on my playlist that included some awesome music, with artists like Brandon Heath, Tenth Avenue North, Jars of Clay, and many others. It was a mix of great mood music, inspiring lyrics, and some higher paced beats. I was smiling! That's right, after not wanting to go and just stay in bed with my tissues, my run was helping my body and mind feel better. I told myself when I began to run I would have a goal of 4 miles. When I got to mile 2-3 I knew I could do better than that for myself. I knew I had to at least complete the 8 miles I had written down; and I did so plus another mile, some walking later on, and rollerblading with Jake that night. I know giving my run over to the Lord made the difference. He gave me the strength I needed to accomplish this goal and enjoy it also. God blessed me with beautiful surroundings and a quiet morning to let go of all insecurities and anxious feelings. I asked for the will to be able to do this run and God not only blessed me with that but also an attitude change. I even texted my "running mentor" afterwards to share the great news. I hope all runners experience this on their own level and are thankful for such a unique gift. 

Therefore, whether you run, walk, bike, stroll, skate, or any other activity- your mind is more powerful than even your body, and that is up to you :)

Running Tip of the Day: Tuesday

It is common to take the day off after a long run session. I fully believe this is a smart idea, unless of course you are an ultra-professional-runs 150 mile weeks athlete, then you can do whatever you want ;)

But, what I have recently tried is doing a cool-down jog the night of my long run. No more than 2-3 easy miles much later the day of the scheduled long run will help loosen the muscles and recover the body much quicker. As much as another run sounds ridiculous after running so much earlier in the day, I can say, that for myself it helps. The day after I usually take a walk and/or do yoga and Pilates. Before I started these late night easy jogs the light workout the next day became less stiff and my run on the third day of the week was stronger. Give it a go and see if it does wonders for you also!

Devotional Break

This is from a devotional that my dad sent me toward the end of April. I was going over in my head recently how my running has not been heading in the direction I was hoping. I am not in the shape I hoped to be, even though my running has stayed consistent and I have tried to push myself by adding in varying runs, lengths, and speeds, but I have yet to see results. Actually my longer runs have decreased and my "happy pace" went from 8:20/8:40 to about 9:10/9:30. This was very discouraging, and to be honest I still feel disappointed. 

The big BUT here is that my body is telling me something, and I need to listen. Either I need to stay steady for now and get back into my groove or my diet and/or techniques need some adjusting. This is not failure, even though it feels like it in the moment. Although the title of this devotional is "Learning From Failure" failure only comes when we let it be so. Failure can easily be turned into a lesson, an experience, and ultimately an encouragement.

This not only pertains to running or other physical activities, but all aspects of our lives. I hope you find it refreshing and helpful. 


Learning From Failure

Luke 22:31-34

The disciple Peter was a man of great faith and bold action. But as readers of the New Testament know, his brash style sometimes led him to make humiliating mistakes. More than once, this disciple had to wear the label of "miserable failure" rather than that of "obedient servant."

We can all relate when it comes to falling short of expectations. Obedience to God is a learning process, and failure is a part of our development as humble servants. When we yield to temptation or rebel against God's authority, we realize that sin has few rewards, and even those are fleeting.

Failure is an excellent learning tool, as Peter could certainly attest. Through trial and error, he discovered that humility is required of believers (John 13:5-14); that God's ways are higher than the world's ways (Mark 8:33); and that one should never take his eyes off Jesus (Matt. 14:30). He took each of those lessons to heart and thereby grew stronger in his faith. Isn't that Romans 8:28 in action? God caused Peter's failures to be put to good use as training material because the disciple was eager to mature and serve.

God doesn't reward rebellion or wrongdoing. However, by His grace, He blesses those who choose repentance and embrace chastisement as a tool for growth.

We would probably all prefer to grow in our faith without ever making a mistake before God's eyes, but we cannot deny that missteps are instructive. Failure teaches believers that it is much wiser and more profitable to be obedient to the Lord. That's a lesson we all should take to heart.