Benefits of Joining a Running Club or Group

As humans, we typically all need or want a sense of belonging to other folks whom we identify with. From community, church, and career positions, belonging gives us a purpose in life in which to interact with like minded individuals. And in almost every area of our lives, from  hobbies and family activies  we often find benefit in joining groups associated with those areas of our lives.

So, as runners, walkers, crawlers we are drawn to groups of indivduals who also run, walk, and crawl. Finding a group can be a challenge however, with a little research and snooping we can come up with several options.

 The Road Runners Club of America is the overseeing body of support for running clubs across the country. Their mission centers around this concept:
"seeing organized and active running clubs and events in every community in the US by educating prospective members, providing outstanding customer service, and providing useful and affordable services that benefits members."  (https://www.rrca.org/about/rrca-strategic-plan)  Through out the year RRCA has several programs/events that promote running and many of these happenings include childrens events as well as races. The organization provides guidance for groups of runners/walkers to start their own clubs across the nation and in doing so, RRCA provides guidance for development and sustainability for the clubs going forward. At the local level, clubs nationwide center around community involvement that provide organized runs, races, and other events or programs. It is at the local level where we find other runners/walkers/crawlers and thus finding that sense of belonging and friendship in the effort.

Outside of RRCA there is an endless supply of groups that can be found in the various social media formats. Examples include running/walking/exercise groups found locally through Facebook, through gym memberships that organize running/walking events or programs, and in some locations, YMCAs have offshoot groups focused on running/walking. Additionally, running stores such a Road Runner Sports or Phidippides on a nation wide level or say, Salt Lake Running Company or some other such local store often forms groups runs and events.

It's a matter of doing some homework via RRCA to find a local club, wandering on Facebook Groups searches, or visiting a local running store. Of course, Google can help find almost anything so locating an assortment running/walking/crawling groups should be a Google away.

As we said, belonging to a group of folks who have a common interest can provide many benefits; some which are:
*the obvious ones of camaraderie, motivation,  and support; we look forward to spending time with those we identify with thus providing a motivation to ourselves out the door

*other people in your group can lend knowledge that allows a beginner or even a seasoned runner to improve on speed, form or distance

*accountability is a huge benefit of belonging to a group of runners/walkers/crawlers; when you know someone is counting on you to join them for the planned outing, you are much more likely to show up than blow off the whole event

*many running/walking/crawling groups/clubs host races or other types of event through out the year and this is a great way to find focus in your chosen mode of movement or find that competitive streak you never existed; if you have an upcoming race ahead, it is much easier to stay with a training program

*other not so obvious benefits include opportunities to volunteer within the group/club; the races/events that are hosted are almost always operated by volunteers and this is a great way to promote exercise to others. Another benefit that often comes with membership are the discounts found at running stores or other gear outlets that have an agreement with your group/club (shop til you drop). And the list is endless.

Personally, over the 30+ years I have been involved in numerous running clubs/groups. From the Peachtree City Running Club and Georgia State Cross Country Team to Cleveland Running Club to Pikes Peak Road Runners to Mom's Run This Town, there have been many organizations that have allowed  me company on the roads and trails. From these experiences I have gained valuable friendships and knowledge about running and racing. Those found friends have included:
 Lori, (Garden of the Gods Blazer),
Angela ,(H9 Princess and great trail story teller),
Stephanie, (what happens on the trail, stays on the trail)
Jake, (don't run behind him),
Valerie, (we have 4 dogs running with us),
 Scott ,(longest running streak in the US),
Tony, (I want to be his massage therapist)
 and dear, dear friend Nora, who help start this passion of running.

These are only a few of the folks who have crossed my running path over the years and I could not have trotted so many miles without them. The miles have passed while we shared our challenges, triumphs, and many, many laughs.

In finding your way with running/walking, crawling, seek out a club or group of like minded people.  For those who may think they are too slow, too new to running/walking/crawling, too whatever, please don't be shy or intimidated. Most likely in any group you will be welcomed and supported. We all started somewhere and none of us were very good at it when it all began.

Running and Weight Lifting

A running/walking/crawling/active lifestyle no doubt provides a great source of exercise for the physical benefit as well as the mental aspects that help with stress relief, focus, calmness, and purpose. And with the running, our leg muscles/tendons/ligaments and heart/respiratory systems get the most physical benefit; however, running alone does not provide much strength training for building more powerful leg muscles (unless the person is performing hill repeats  on an often basis) nor does running provide much strength training for our upper body and core.

So, while running is indeed an excellent means of exercise for the above mentioned benefits, we need to incorporate some strength training in order to maintain healthy muscles throughout our bodies.

As usual, Google has much to offer on the subject of weight lifting/strength training as a runner/walker/crawler. Let's skip right in and see what we find:

*https://www.runnersworld.com/training/a20837136/how-best-to-combine-strength-training-and-running/

From a runner's side of the fence, the first item this article points out is that strength training can supplement your running and in doing so, muscle imbalances and weaknesses can be corrected. Along the way, tendons and ligaments also get a boost in becoming stronger. This makes sense, especially when we consider our back, neck, hip and core muscles. When running, we engage our thoracic region and core in addition to our legs/feet (without realizing we are doing this). Thus, with a stronger thoracic region, we provide a more stable structure to carry our legs while running.
Continuing with the above article we see a study was done in Austrilia in which runners combined tests of various weight lifting intensity workouts and how those affected their ablility to run to exhaustion. Common sense was the result in which the higher the intensity of the weight lifting, the quicker the runner became exhausted in a following treadmill test. This leave us with the theory of this: on days you run hard, don't weight lift or perform a low intensity weight lifting session and of course, vice versa. Easy run days can then be followed or preceded by a high intensity weight lifting session.

Usain Bolt

Labeled: Fastest Man on Earth and Most Naturally Gifted Athlete

Is weight lifting part of his training program? 

Probably. 

*https://www.bodybuilding.com/content/strength-training-for-runners-how-to-do-it-right.html

From the other side of the fence, bodybuilding.com gives us this article from a weight lifting emphasized perspective. In an interview format, Jay Dicharry, a physical therapist/physical conditioning coach at University of Virgina gives an opinion that we should approach running as a weight lifter approaches his sport. Instead of bench pressing 400 lbs right away, a beginner weight lifter starts at a more reasonable level of what he/she can handle at the start. For example, a bench press of 50 lbs on day one. So too, a runner should approach running with the same respect; start at short distances with easy efforts. (Common sense once again, prevails.)
Through his book, (Anatomy for Runners) Dicharry explains that runners often have imbalances and imperfections in their form (where have we heard that before?) and through weight lifting we can counteract those issues and improve our running. He also explains that whether a weight lifter should run or whether a runner should weight lift, both mediums of exercise provide benefit. It comes down to which medium an individual wants to be associated with. Additionally pointed out is the fact that a weight lifter will most definitely benefit from running/walking/crawling in terms of cardiovascular/endurance health.
Lastly, Dicharry's book also prescribes a strong core and strong glutes. (again, where have we heard some of this diatribe before?)  With these thoughts it appears that for us runners, building a strong tush, back, and core are key components to keeping our running injury free and providing for faster, longer, more enjoyable running days ahead.

Long Qingquan

Chinese Olympic Gold Medialist in Weight Lifting

Is running part of his training?

There is most likely some form of cardio training. 

So, a basic conclusion that can be drawn from the above info is this: Regardless of whether you are a "runner" or a "weight lifter", the other sport can benefit you in your overall fitness and in your chosen focus.
Personally, I am a runner who weight lifts and does yoga. There have been times of following folks such as Bill Phillips (Body for Life) and Tony Horton (P90X) but most of the years of weight lifting are self made programs and done on a variety of equipment in many locations. Basically, it's three days a week (sometimes four days) in the gym with small bits of yoga through out each day. When in the gym, I usually focus on two body parts (for example: back, biceps) and the session always ends with abs/core. (A goal is a six pack; sometimes it is somewhat visible and other times, the ribs just stick out). Does it help with running? Absolutely! I am convinced that the back, neck, hips would not handle the vast volumes of miles without the strength training and yoga, especially as the aging process just continues to march right along.

As runners, walkers, crawlers, we would all benefit from some form of strength training. As with anything we can make it as simple as some dumb bells at home or a pricey gym membership with a personal trainer.  Google, Amazon,  Local gyms, etc are all loaded with weight lifting info and programs to get a beginner started. Find what works for you and hopefully you can see your running, walking, crawling a bit better and of course, injury free.

Above images from:
http://usainbolt.com/bio/
https://en.wikipedia.org/wiki/Long_Qingquan

Where do you start?

Over the years people from all walks of life have asked, "Where do I start with running?" or "How do I get started?"

Well, when you consult Google with "how to start running?"  there are about 275,000,000 results.  That's make it easy, right? Here is an example from WikiHow:

1. put on a pair of comfy shoes. (that makes sense)
2. set a goal; small goals first. (small for some of us weirdos is a marathon; maybe a bad idea for the beginning runner)
3. Prepare: hydrate, eat light, stretch, music player set up. (all part of a good plan)
4.  Run: Just do it! Don't stop! The more you push yourself, the better you will feel! As long as you keep going as fast as you have energy for, you will be working on your run. (what tha? The more you push yourself, the worse you will hate this running thing!)
5. Feel that creeping along your side? Ignore it! (Not a problem, the painful side stitch makes this running thing so much better, along with pushing  yourself, right?)
6. Drink water as you run. (good idea if water is needed)
7. Cool Down. (yes, by all means; walk some, keep breathing, drink a cup of water)
8. Do it again in 2 days. Your body will be sore, but that means the run worked. (Two days is a good break; 3 times a week is another way to go about it. Soreness is ok but realize it will subside and your body is now doing something it is not used to.)

This basic idea is good ( with a few odd flaws) but for someone who has never run  or has never exercised in general, he/she may need more specific directions.  Further research into Google reveals these beginning running plans:


1. RunnersWorld.Com:  https://www.runnersworld.com/training/a20845020/how-to-get-started-as-a-runner/

This article give specifics and some basics on starting with walking and slowly progressing into running. Plenty of information is given on warming up, clothes and shoes to wear,  hydrating, music sources, form, and stretching.  Also included is a Q&A with many logical questions and down to earth answers. Lastly, some testimonials are provided to indicate the methods do work.

2. howtostartrunning.com by Jago Holmes. Mr. Holmes is a personal trainer who has quite a speil of how he has taken clients from not running or exercising to running/exercising in a fast and quick training course. He claims to help beginners avoid common mistakes and help them find their way through motivation issues, time constraints or any other distractors. Jago also disputes the "free training schedules" that are available on several running and charity websites, indicating those are not detailed enough and you get what you pay for.  Also included are a few testimonails to keep you moving forward through the long article. Now when you get to the bottom of the page, there is one little catch.....it costs $37.99 to access the training, guidance, etc that will get you out the door. This method will most definitely work and there is most likely excellent information available. (being a frugal tightwad of a girl, I did not pay the $37.99) And many folks need this type of specific guidance so this may be the way for some.

And the list goes on for 274,999,998 more resources for  online beginning running/exercise plans. Some are good and some, not so much. Like online resources, the number of books on beginning running/exercising span the gamut as well. (book reviews in another post).  The concept comes down to finding what works for each individual and sometimes that takes trial and plenty of error. The key component of starting running/exercising is just that: START Somewhere.

Over the years I have had the pleasure of watching/helping others get started in the game of running/exercise. Here is what I tell them on day 1 of running:

1. put on comfy shoes and clothes; nothing special, just be comfortable.
2. walk out the door or go the gym and find a treadmill, bike, elliptical.
3. crawl, walk, trot or run outbound for 3-5 minutes or pick a sign, tree, or light pole; turn around at destination and crawl, walk, trot or run back home. On the treadmill, find the start button and push said button; then find the speed button.... or not. Do the same as above: crawl or if you found the speed increase button, walk, trot, run or sprint (depending on how many times you pushed the increase speed button) for 6 -10 minutes.
4. The next day, do the above three steps again, but add 3 to 8 minutes each direction or total. Continue adding minutes/distance each day or each week, whichever works for you. Add intensity each week, but so very gently. If you are still crawling in week 2 (and that is ok), then start maxed out sprints in week 3 is a bad idea.
5. Repeat, repeat, repeat for a total of three or four times a week.

That is as simple as it can get and is only a beginning. Using websites, books, running/exercising groups/clubs, coaches, trainers, and other running/exercising friends are all excellent methods of learning, growing , and becoming more fit and leading a healthy lifestyle.

 Of course, first and foremost, make sure you are healthy enough to even begin running/exercising. A visit to the doctor or other qualified individual may be needed. The key component is to just START.  Once started, build on the concept with education, guidance, and mostly effort and persistence.

Now, get out there and START...!

Pikes Peak and Garden of the Gods

Colorado Springs, CO

(stock photo from internet)

Diet or Lifestyle Nutrition?

As we all know, there are many "diets" or "weight loss" programs on the market. From Paleo, Keto, Protein, Vegan, Atkins, Jenny Craig, Nutriystem and of course, the tried and true, Weight Watchers.  And the number of books, pills, potions, notions, tucks, tightens, and puckers that are sold as the "latest and greatest" to your best body ever, age be danged. (What is this "cool sculpting anyway?)

Do any of these work? Well, possibly or probably if a person sticks with the plan? Most to all are good at making your wallet leaner if not your fanny.  But does losing weight or becoming healthy or becoming fit have to be hard/complicated and expensive? Absolutely Not!

Let's look at this subject in it's simplest form: most of us  know that eating refined sugar and eating saturated fat is not the way to keep a slim waist. Most of us also know that eating lean protein is a good thing. Additionally, most of us know that eating carbs is good and bad. Lastly, we also know that even a good thing that is consumed in excess quantities is probably not good. So, in it's simplest form, how do we eat to stay lean, to stay fit, to stay healthy?

It comes down to eating FOOD....just FOOD....many of the nutrition/food consumption/diet intake in the US comes from packaged products and or fast food sources. Often times, even when eating a vege/fruit dish or even a lean chicken breast dish, those natural sources of food are seasoned with products that contain "non food items." Creams, sauces, toppings, certain forms of seasoning, cooking methods can all add excess calories, sugar and saturated fat to what was a healthy source of nutrition.

Now, what do we mean by FOOD. This is Easy....vegetables, fruits and natural sources of protein. It is as simple as that.  Veges of any type (even potatoes in moderation) and fruits (even avocados and bananas in limited form) are sources of good and healthy nutrition. As for clean protein, eggs, lean chicken/fish and even small amounts of beef/pork/lamb provide a source of energy that allows our bodies to maintain a healthy state. (We are not talking about grass fed, organic, gluten free or any of those subjects in this article. This is just talking about sources of FOOD.)

Personally, for several years now, I have eaten a clean diet of vegetables /fruits (cooked and raw/ seasoned with kosher salt, mustard, olive oil in small amounts or any other non sugar/fat laden spices) and clean protein of chicken breast/salmon about three times a month and eggs almost everyday ...(I buy eggs by the 60 count and sometimes two boxes; between myself and the dogs not a one goes to waste.)  No grains (no bran muffins needed), no flour products, no refined sugar, very few condiments (mustard and salsa), and no red meat.  My body and mind have grown used to the taste of natural foods without adding sugar, too much salt or other types of products that are not natural foods.
Now....that is not to say that I don't have a day where I eat sugary products or something with flour. About three times a month, the jelly beans or peppermints had better look out. Once a few has been munched, the  body and mind are ready to go back to what is now the "normal" way of eating.
And the result? At 53 years old, the scales have not moved more 5-8 pounds in the last 25 + years and body fat stays around 12-14%.  The little black dress worn to the college freshman dance (a long time ago in a land far, far away) still fits. The legs can still go run 10 miles in the early morning and then carry the rest of the body up a mountain in an afternoon hike. Doctor visits are few and far between. And sometimes at work, these funny looks come from passengers and they ask, "are you old enough to be doing this flying thing as a Captain?"
So, for this girl, the "diet" of FOOD is working and will continue to work for the foreseeable future. Does this work for everyone? Maybe not at the extreme that some of us remain, but overall, many to most people can move their consumption towards a more healthy state of veges/fruit and clean protein.

Disclaimer: Even though I am a huge proponent of eating only natural food and firmly believe many to most people can reduce or maintain their weight with more veges/fruits/clean proteins, the "diets,  weight loss programs, books, pills, potions, notions, and maybe even cool sculpting have their place in helping some people reduce their weight and gain a healthy state of being and fitness. Some folks need the structure and guidance; others need the accountability, and others just need the knowledge that these diets and programs provide. Many people gain momentum from weight loss/fitness groups while other folks enjoy a competitive spirit.

So, by whatever means works, take the needed change and put your mind to get the job done. It may take trial and error but persistence will provide the reward. Nutrition does not have to be complicated; it can be a simple lifestyle either through a program of diet/weight loss, etc or just by eating FOOD.

Teton Pass, WY 2017

gon4run goes google!


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A few days ago we talked about life changes., both the expected/planned and the unexpected/unplanned. Isn't it amazing how we can research, gather data, analyze, ponder, plan and then finally, after much time/effort/energy and sometimes much money, we make a plan for that life change. And then we go about implementing this change. We are excited to get started and fly out of the starting gate with all the enthusiasm we can muster. And at first, the well thought out change starts off as planned and blazes along smoothly. BuT THen!!! Some issue comes along; money runs out, the dog gets sick, work takes over, or you just get side tracked in some manner. What do we do? Often, many folks abandon the needed/wanted change and go to back the previous normal. So, after all the time/effort/energy/money, we have gained not much except lessons learned and sometimes a disappointing feeling that we have failed.

How do we stop this trend of blowing off those well thought out changes in life? It can just come down to determination, focus, and the persistence that you will not give up on what you have started in the change. Even if your progress slows to slower than a snails pace, don't give up and return to the old normal that wasn't working for you. Sometimes you may have take a step back from the process and then refocus and move forward again. If the life change you are trying to make is well worth it in terms of making your life better in some dimension, don't let the concept fail. Deal with whatever became a road block in the change you are trying to make, and then refocus on your plan and keep going. Is this easy? Probably not but if you can keep the ultimate goal in mind and know why you are wanting to make this change, then you can certainly keep moving forward with the life change process.

A personal life change that came about  three years ago was to readjust my running. As has been posted, I have been fortunate enough to run some amazing races and accomplish some wonderful feats in the 30+ year running career. There have been training runs with friends or solo that have left indelible marks in life and I am grateful. And I have accomplished successes with running that I never thought were possible.
With the Captain upgrade in 2015, it was time to make some running changes. These changes were also needed due some aging/overuse issues. The work promotion meant unknown schedules, (mostly weekends/holidays/crazy hours) and of course, much more responsibility where I could not afford to be overly tired and worn out from the long runs. As for the aging issues, the back and neck are in a continual state of almost "ouch;" the legs just don't move that fast anymore (they never really went too fast anyway). And the body started falling head over teakettle on the easiest of technical trails; too many falls that resulted in a cracked sternum, a cracked wrist, banged up knees/elbows/hands, and bruising on the chin, nose, and a few other body parts.
So those are the reasons for the life change in running. With much thought, analyzing, pondering, and self convincing, I retired from racing and trail running. And the miles were greatly reduced. Gone were the long 30 mile runs on trail on a Sunday; gone is the focus towards an upcoming race. The 100 mile weeks are a thing of the past.

So, what replaced all those miles and those races? What else? Running! The differences are in the type of running; the miles are on pavement (yes, yuck, but the body is happy not to be pounding technical trails and the falls that happen). The mileage stayed around 3000 miles for 2016, but for 2017 and 2018, the miles are limited to 2500 for each year. Long runs are now around 15 miles. What has kept the sanity from retiring from so much focus in running: each of these last three years I have set 3 goals: One 100 mile week, One 30 mile run, and no more than 2500 miles each year.  And those are adequate goals that are satisfying and rewarding in themselves.

This particular life change was fairly simple but yet still required much thought and plenty of analyzing. The whole process went mostly as planned and the outcome is perfect. I still enjoying walking out the door in the morning and logging some miles. And being able to find some things to train for (100 mile week; 30 mile run; 2500 miles per year) keeps the spirit alive and provides a source for determination.

Tackle your needed life changes with a vengeance and don't look back.

Alpine Loop/ Summit Trailhead

2018

Writing Renewed while Running Continues

It has certainly been a long time since a post on the blog has happened. January 2013 was a long time ago to say the least. And to say that life has evolved with some changes is an understatement; however, the core values of my life continue the same.

Running is still central to the days while dogs, flying for Delta Airlines, and taking care of my Mom round out the remainder of the time.  In 2015, the career reached it's pinnacle when I upgraded to Captain for Delta and with that, there was a move from the home town of Fayetteville, GA to Salt Lake City, UT. It was a good move all around. With the upgrade to Captain, running also took a turn.

Gone are the days of massive miles (although there are still many miles), gone are the days of trail running (more on this in time), and gone are the days of ultra racing. Why all the changes? Well,  it boils down to several reasons and many of those reasons intertwine.

Between 2012 and May 2015, there were many, many wonderful miles in Peachtree City, GA and in the north Georgia mountains. Training runs solo and with friends dominated the time and energy. The ultra racing included 100 kilometers , 50 kilometers, 8 hours, 12 hours, and the ultimate goal of completing a last 100 miler in 2014 was accomplished. The last race was run in May of 2015, a 50 miler to celebrate the 50th birthday and the beginning of the Captain position.

So why all the life changes in the last 6 years? Many people plan their lives in great detail, from what the career will be and where it take him or her to how many children and where will we live. Others, on the other hand, take life as it comes, capitalizing on opportunities as they are presented.  While either approach may work for each of us, the bottom line is that life can often take you in directions you never thought possible. Sometimes the direction is well planned and researched and other times the direction comes at us with a vengeance and completely unexpected. Over the last 6 years my own life has had several defined, well thought out changes of life directions and a few challenging, "out of nowhere" changes.

Until next time, (and I will post more than once every 5 years), enjoy each day as it comes, whether it involves those well planned changes in life or something comes along when you least expect it.

Lake Blanche; Cottonwood Canyon; Salt Lake City, UT

2017

Jan. 7 to Jan 13

Where do the days go? One day it is Sunday and then it's Friday again already!!! At the moment I am off from work all week, so the running should be done with a well rested body and mind! Yeah right!!!! The week starts off on Monday with a simple to do list and then all of the sudden, it is packed with chores, running, gym, errands, dogs, and hanging with many running gals from MomsRUNThisTown.....it's all  good!!

Monday; Jan. 7: Opps....day off from running and the gym. Sometimes you just need it.

 Tuesday; Jan. 8: To the gym early for abs, back, and triceps. Then, Traysen and I were out the door for an easy 7 miler. We found a new trail! Peachtree City is loaded with spurs that branch off of the paved paths. The particular trail we found was loaded with rocks, tree roots, a hill or two and popped out at the track where we do speed work! Who Knew? One great find on this trail was a very steep hill (short but very steep) that will be great for practicing some of the climbs in the Georgia Death Race.

Wednesday; Jan 9: Well, I have finally join the 21st century! Not only have I  slowly moved away from running in cotton t shirts (to the moisture wicking techy types), I now have a Garmin. Yep, a forerunner 110 that will do just enough to know the mileage, the time, and the pace. After loading the require data to Garmin Connect, it was kinda neat to see the elevation gain/loss and the actual course on a map. Today, the first outing with the Garmin,  was a good 12 miler. Traysen the doberman skewed the stats a bit with a few tree waterings, one lengthy pit stop, a few "wanna chase the squirrel" slowings, and then several "Hey MOM,, let's see how fast we can make the Garmin go!!!!"

Thursday; Jan 10:  Hill repeats were the order of the day! Traysen and I took off with some barely daylight to wind our way along Hip Pocket, aka: Hill Pocket. After ducking under Hwy 74 and wandering through Planterra, we ended up on our favorite hill in the Line Creek Nature Area for 6 grueling hill repeats. The hill of moment was a 100 foot climb in a quarter of a mile. (These details are easy to see once the run is loaded into Garmin Connect!) Although sluggish on my part, it was a good overall effort for 10 miles total and Traysen once again thought his Mom had lost her marbles with all the repeats on the same piece of ground!

Friday; Jan. 11:  Lazy girl here finally got out the door at 8am! Some days we just need to sleep in and take our time in getting out there and in the run itself. It's outings like these where confidence your overall running plan/commitment are key, knowing you will continue in the big picture of running.
Since the race in March will most definitely have some walking sections (given the vertical profile), I decided to practice that technique. Many folks call it "power" walking. Traysen and I call it an easy day that is a test in walking fast ability and a test in patience since it takes quite a bit longer to cover the distance. Today was a good 5.6 miles (we can now be that accurate with the Garmin!!!) and then boredom took over and we called it a day!

Saturday; Jan 12:  A busy day ahead, Traysen and I were out the door for a nice 12.4 miles in Peachtree City. He has gotten used to Mom venturing through the woods, off the path and hopping over tree roots...which is good because now that the leaves are off the trees, I am finding new trails all over the place! Some are rather short lived, but I can usually link these to other sections of trail and spend quite a bit of time off pavement.

Sunday; Jan. 13: Driving 2 hours to Vogel State Park at 330am provides some serious quiet time. No traffic, no radio, no dogs....just ole Sarah and her thoughts to ponder. Once at Vogel, I met up with good running pals Katie and Angela for an awesome 22 miler along the Coosa  and Duncan Ridge Trail. This was a run on one of the hardest sections of the GA Death Race course. As an out n back, we had over 10,000 feet of elevation change during the 22 miles! Some of those climbs rival anything Colorado can dish out! A great outing to say the least and the weather was perfect! Cloudy, misty, and cool the entire day! This area reminds me of a warmer Mt. Washington! It is always raining!



Coosa Backcountry Trail: running in this mist is perfect! Running in the GA mountains is always a muddy adventure!!!

Summary: A great week of running. The training for the 60 mile race in March is going well and it is full steam ahead. No aches or pains, the head is in the right place and the miles are of good quality.

As a side note: I had intentions of going to run in the mountains both Sat and Sun. With some "life" Saturday did not happen; it was a local run in Peachtree City. Luckily, the schedule was easily adjusted and more miles were actually run over the weekend than originally planned. And that is how it goes for the those of us with real lives. We can't always get the exercise/running completed as we plan or as we desire. But most of the time with a few adjustments, we can still "git 'er done." So, even when "life" gets in the way of running/exercising, make some adjustments and do what you can. Something is always better than nothing.

Total for the week: 70.0 miles
Total for 2013: 130.0. ..which is 37.0 miles more than this time in 2012. Oh well...so much for cutting back on the running!!!

Dec. 31 to Jan. 6

Starting a new year is always a fresh beginning with the running. Many folks set new goals, make resolutions, and vow to keep striving towards a healthy lifestyle. And while we all know that those resolutions often get tossed aside rather quickly, the fact that people recognize they need to make lifestyle changes is a step in the right direction.
So what is the difference between a new goal and a resolution? A goal keeps you focused and is specific. An example would be: "I want to run the St. Patricks Day 5k race in my hometown." An example of a resolution would be: "I want to run more." One more example we are all familiar with: "I want to lose 15 pounds by May." verses "I want to lose weight." See the difference? Setting specific goals allows us to keep the focus and determination going over the long haul.

Instead of analyzing each day this week, here is a summary. Work was in full swing this week so getting the miles in was a challenge but yet it happened. A mixture of runs with a good effort of hills repeats on Wednesday, a long run on Sunday, and two days in the gym. Energy levels were good and the perfect, cool GA weather made the running easy.

So, a good start to the new year!!!

Total miles for the week: 60.0
Total miles for 2013: 60.0

Dec. 24 to Dec. 30

It's Christmas week!!! Where did the year go? Luckily, our family keeps this holiday very simple so there is no madness, no all night wrapping sessions, no stress, and no hustle and bustle. Some folks enjoy the mayhem and I say: "more power to ya!!!" So, without all the holiday distractions, it is running as usual, although work is likely to curtail the miles this week.

Monday; Dec. 24th:  An early morning departure for San Salvador yielded a day off from running. It was needed after a solid previous week. As we pulled into the gate, this guy was guiding us in!!!

He's a bit skinny!! Maybe some of those Biscoff cookies from the airplane would help him out!?

Tuesday; Dec. 25th:  No idea what happened but it was a second day off!!! Merry Christmas to all!!! Sometimes we just need to pull the efforts back and since the 3000 miles will easily happen with only 25 miles total for the week,  an easy week is in order.

Wednesday; Dec. 26th: With the early report to work, running took place in the afternoon. The schedule had me overnighting in Savannah, GA and the hope was to find some good trails/paths, etc to see the sights. Well, with limited time, the run was actually along the short riverfront walk and loops around a deserted subdivision development along the water. At least 6 miles were logged and that is better than nothing. With more research and time there are some good areas to run in this town.



Thursday; Dec. 27th: After flying all day (very early out of Savannah), running did not happen. What? Three days off this week??!! Yep, happens a couple of times a year!

Friday; Dec 28th:  Finally to the gym. Seems that area is still slacking. For those with "real" lives...jobs, dogs, family, house to clean, etc....we have to keep trying to do what we can and then keep trying to improve where we can. With abs, back, and shoulders done, it was off for a nice 7 miler with Traysen.
One thing that is truly being enjoyed here in the southeast is the wet winter. Most folks are complaining of cold (27 degrees at 6am is not cold as compared to Colorado!), the wet (lots of rain lately), and the constant damp. At this point I am enjoying this weather as a nice change to the Colorado dry and it is really beautiful.

Saturday; Dec. 29th:   With work looming, out the door early for a basic, quick 7 miler. Then off to San Salvador.

Sunday; Dec. 30th: WooooHoooo....what an awesome day of running with Angela. We started at Amicalola State Park visitor center, climbed up East/West Ridge Trail, ran the Approach Trail to the Appalachian Trail and past Nimblewill Gap. The highlight of this run...: SNOW!!!! Yes, about 2 inches of good snow to coat the trails! It was perfect temps, perfect terrain, and perfect snow!!!! We logged 19 miles of pure bliss!!!

The Approach Trail with a light coating of snow. One of the many differences between running in the snow in Colorado verses the snow in Georgia is the ice that coats the trees. Hard to see in these pics, but most of the trees/shrubs have a light coating of ice over the branches. 

Total for the week: 39.0 
Total for 2012: 3015.0...

Summary: This week ended the year 2012. I ran more miles than I have ever run in any one year! Not bad for a 47 year old! When the year started, it was to be a reduced mileage year; well, that did not work out....even with the move, the new job, and a few other life changes, the ole girl managed to crank out one of the best years of running! About 10 pounds of extra "padding" was dropped, the quality of the runs were better (track intervals, hill repeats, tempo and long runs), and the enjoyment of the running could not have been better. Over the year and with the move, I met some new running friends. This has been the most rewarding year in terms of watching others start running, see some challenges, set some goals and then exceed their own expectations. So many gals have turned their lives around with running and healthy living and it has truly been inspiring. 

Dec. 17 to Dec. 23rd

Finally getting the act together and returning to the blog. Really appreciate all of you supporters inspiring the writing to begin again.

As this week starts, it looks to be a simple week at home in Atlanta and that should equal some good running! Where is the Christmas hustle and bustle some of you are asking? Many folks know this ole girl (and associate family) does not get too involved in the shopping mayheim, baking, decorating, wrapping, cards, etc. We tend to keep it simple and this year, it is especially simple. (The Christmas decorations are still in their boxes in the house in Colorado....maybe next year they will have migrated to Atlanta.)

Monday; Dec: 17th: With today being Jim's 48th birthday, it was an early start to ensure talking with him before his work day starts. (Oh no, he does not get the day off from American Airlines.....he can't even get Christmas off!) Today was a day off. Gotta have one of those a week and after yesterday's 24 miler in the north GA mountains with some good friends, it was much needed.

Tuesday; Dec 18th:  Out the door early with Traysen for a nice 8.5 miler. Legs still a bit tired from the trail outing but the cooler weather makes for some easy miles.

Wednesday; Dec 19th:  Wooo Hooo.....feeling good after sleeping in til 5am! Off we went for a great 9.0 miler, most of which was in the dirt. I seem to have perfected the art of running on the side of the paved paths in Peachtree City. With very limited trails, we have to get creative to get the dirt running accomplished.

Thursday; Dec 20th: Finally got the little butt to the gym! Oddly enough, even with reduced running miles, the ole bones are struggling to get to the gym. The head wants to go, but getting the rest of the body there is proving to be challenging! Nevertheless, after abs, legs, and triceps, Traysen and I headed for an easy 8 miler. Nothing special, but yet a good outing on the trails in Peachtree City. In particular, we cruised along the Stinky Trail for a few miles. Honestly, it doesn't stink! It is really very beautiful, quite technical and includes enough mud and hills to keep it interesting.



This is why I don't mountain bike ride! This ole girl can end up face down in the dirt without getting tangled in a bike!
The Stinky trail is full of ditches, tree roots and rocks! My kind of terrain!

Friday; Dec. 21st: Your basic 6 miler. Nothing special except Traysen the doberman.

Saturday; Dec 22nd: Getting the butt out the door at 630am was an effort. At least the motivation was easy.....met up with several (as in about 11) other gals from our Moms Run This Town group. Starting at the Fred, we ventured towards the south end of Peachtree City and found a new 10 mile route with some good hills! Somewhere along the run, I joined up with Kathy who is a bit faster than short legs here! She was able to push this ole girl to a nice finish; then it was a slog fest to get the bones back home!!! Thanks Kathy!
A good 15 mile run in the cool air.

Sunday; Dec. 23rd: A chilly start to a hilly/trail run. Out the door at barely daylight, it was a quick trot towards Planterra and the Line Creek Nature Area. The first few miles of this run are noted for the hills along   Hip Pocket, Terrane Ridge and down to the Nature Area. Luckily, I have been able to find ways of staying off the pavement on this portion so it serves as a non technical dirt run. Once in the Nature Area it is all single track with lots of tree roots, some rocks and the occasional muddy slop. A favorite section of this trail is the Mule Rock Trail as it meanders along Line Creek. This morning the creek  had a few ducks braving the cold water! A good outing of 10 miles.

Line Creek Nature Area

Summary: A nice week of running but the weight lifting is still lacking. Sometimes even when our heads are in the game our time/bodies/life/schedule just can't seem to get it together to get the job done. That's where the weight lifting is at the moment. When these times surface all we can do is analyze where the challenge lies: is it our schedule, is it a matter of excuses, fatigue, or some other issue? Once we find the problem, then it is a matter of putting the weight lifting (or whatever is slacking) higher on the priority list and then apply the effort. It's all about what's more important. 

Total miles of running for the week: 56.5

Total miles for 2012: 2975.5

Yes, I will easily make 3000 miles for 2012!!!! 

A return to the blog.

Well, there have been request to return to the blog. It appears some folks enjoy the humor, the antics, and hopefully find inspiration in this publication....Thanks for all  of the supporters.

Since September, life has been busy but yet somewhat simple. Work is in full swing with the Airbus 320 training department and finally in December some actually flying. The dogs are still doing great and enjoying living in the warm temps of the southeast. Savanna, the dachshund tart, finished her AKC champion title and has begun obedience training. (We have a long way to go before she is "obedient.") Traysen continues to take very good care of his mom and joins on most runs. He is retired from showing and prefers to play stick and stay with Mom. Jordan and Katy live with Grandma full time. They enjoy being spoiled!!!

As for running, it could not be better! Even with a very busy work schedule, the high mileage has continued and I should have 3000 miles for 2012! (And I thought this would be the year to cut back on the miles!?) The quality of the running has been excellent with hill repeats, track work, tempo runs and of course, the favorite of long 20+ milers.
On November 24th, I ran a trail marathon in Macon, GA. It was perfect! 26.2 miles of single track, complete with rocks, tree roots, hills, creek crossings and one very crooked bridge! The concept of running 6 x 4.5 loops was, at first, a challenging thought; however, it was not even an issue. Actually, as the day continued it was enjoyable to see how the trail changed as the lighting changed.
The race itself, Thomson Trails Half/Marathon, was organized well and the RD did a great job for a first time event. Designed as a low key event with less than 100 runners, this race was right up my trail and proved to be challenging and just a purely fun day with fellow runners.
As a side note: my own race went well and I finished 2nd overall female. Taking three diggers and about 40 toe stubs, I know I need more trail running and more hill training.

As for future races, the only "item" on the agenda is the Georgia Death Race. What tha....is this? A way too hard 60 miler through the north Georgia mountains. The course starts from Vogel State Park and meanders through the woods/trails/bridges to Amicalola State Park. The RD claims it has about 30,000 feet of elevation change! A good friend asked if I had done a race this challenging. I dunno....With three Leadville, Colorado races (from 26.2 to a 50 miler) under the running shoes, this shouldn't be any different than those adventures. Right? Nevertheless, there are several of us entered in the race that are getting together for training runs on the course. The low key FatAss runs are always a hoot and provide the much needed miles/trails/hills that we all need.

Having been in Atlanta for just over six months now, many new friendships  have been made along the way. Many of those new friendships have developed through our MomsRUNthistown group. Over the last several months I have had the pleasure of watching many women in this group face running challenges, set personal goals, and in many cases, exceed their own expectations.

Here is the link to the group....a nation wide organization started by good friend, Pam Burrus...

http://momsrunthistown.com/

The Peachtree City Running Club is still going strong. This organization was started in the mid 80s by my dad, Bob and Nora Weed,  and several other hardy souls in the Peachtree City area. It has been rewarding to see many of the same faces that were involved in the club way back in the 80s! (No, none of us have aged one bit! LOL!) A concept that was started many, many years ago by dear friend Nora was the 1000 mile jacket. The theory was that if you ran a 1000 miles in one year, you earned a jacket. This year about 20+ members received their jackets!

The posts should continue as the running continues. I wake up each morning and can hardly wait to get out the door for a run. Sometimes it's alone, sometimes it's with friends, but almost always with my constant companion, Traysen the doberman.

Sept 20, 2012

An Update!

Life has been wonderfully busy. The Captain upgrade/Instructor training for work is almost over with only one more day.. It has been a long haul and many, many hours studying but has been well worth the efforts. After a checkride on Friday, the 21st, work will take on a bit of an easier role, but yet still require quite a bit of "book work."

As for running: It is going very well. The mileage has hung in there and the yearly mileage should be around 2200, which is only about 75 miles behind this time last year. The longest run has been 22 miles and the track workouts have been continued. Weight lifting has been reduced but not completely lost.
Racing goals have changed. The 50 miler in October is definitely off the list, if for no other reason than I am working that day! At the moment, there is the 40 miler in December and the goal of running two 100 mile weeks before the end of the year.

I miss my running buddies in Colorado (Lori, Lynn, Dee) as well as other close friends. The mountains are always missed but life in Atlanta is great. The summer was not too bad in terms of heat/humidity and now we are into the cooler days of September. Mornings are in the 60s and the afternoons are in the 80s. With plenty of rain over the summer, everything is still green but yet showing signs of fall. I envision plowing through mounds of fallen leaves along the running trails in Peachtree City.

Over the last couple of months I have become involved/associated with a wonderful group of women. Started by our own Pam Burrus, MomsRunThisTown is now becoming a nation wide organization with over 160 chapters across the US.  We are dedicated to supporting all those women known as Mom in their efforts to live a healthy lifestyle, keep an exercise routine going and yet still juggle everyday life.  In our Peachtree City/Newnan/Fayetteville chapter, we have about 100  members and several groups/friendships have formed  in the two years the organization has existed. As for my own involvement, many new friends have logged numerous miles with me  all over the trails of Peachtree  City. We have pushed each other, provided support, direction, and even provided some needed grief at times. Many of these Moms of two legged kids are training for marathons and triathlons. No excuses here; these are tough gals and get the job done.

Taking a Break from the Blog

Hello All,

With some work changes upcoming and the associated time consuming efforts, the posting on gon4run will be very limited.
Running will continue as usual but plans for an October 50 miler have been squashed. September will be spent in the training for work and getting the key long runs in will be impossible.
We sometimes need a reminder that our lives do not actually revolve around running! And that we are very fortunate to have jobs that force us to be responsible.
Miles for July 30 to Aug 5: 30.0
Miles for 2012: 1753.0

July 23 to July 29

With quite a few work days this week, running will be done on the fly! Oooppss...bad pun!

Monday; July 23: Flying all day and in need of the day off.

Tuesday; July 24:  A good 10 miler in the steamy morning. Traysen made it for the usual 7 miles.

Wednesday; July 25:  Just call us the early birds! To the gym for shoulders, chest, and abs. Traysen then dragged ole Mom out for a good 10 miler. Oh No.....he only made the usual 7 or so but then kicked me back out the door.

Thursday: July 26: With a 630am report time for work, running was an afternoon outing. (Whoever came up with being at work that early should be popped right up side the head!!!)  As expected in the heat and with fatigue, the effort was fairly simple with some walking, some "dog stops" for Traysen, and some slow trotting; a total of 6 miles.

Friday; July 27:  An awesome 19 miler! Don't ya just love those runs that go smoothly? Almost no effort required? Just a cruiser where the miles go easy. And the recovery is equally as smooth.

Saturday; July 28: A quick 7 miler was in order with a day of work ahead.

Sunday; July 29: Slept in til 515am and with a day off, a nice 9 miler ensued. The morning seemed a bit cooler which was a good thing since today was a tempo run day. Oddly enough Traysen and I were both very toasty and worn out after this run. Running hard in this heat takes some pushing and prodding to keep it going when the body is overheated. It is always a fine line between pushing hard enough but not too much so that you have heat related issues. Not sure how others handle the heat but I always know if the pace is being pushed too hard...it starts with a headache that only gets worse as the run continues.
A good session in the gym with abs, biceps and triceps rounded out the day.

Summary: Another nice week of running is complete. Next week is a full week of work and luckily enough it is time for a sloppy week of reduced miles.
With the Summer Olympics in full swing now, another source of human inspiration has come to mind. When we consider the dedication, sacrifice, and love of their sport these athletes endure for many years, how can we not be inspired? Additionally, most to many of these athletes have an extensive support crew that keeps the rest of their lives going. These are the folks behind the scenes who make sure the athlete gets to practice when he/she cannot yet drive, they make sure the best coaches are obtained, they provide encouragement when times are tough. Often, they ensure the athlete has a dinner ready after training or there are clean clothes available when needed. Even as a "normal, everyday" athlete who loves her sport, I have my own form of support crew. The husband, Jim, has given me much of his time and energy over the years of running. There have been many a 4-6 hour run where Jim has taken care of dogs; many times where he has tiptoed around the house when the tired Badass Psycho Bunny needed the daily nap; and many times where he listened to the woes of training or where he watched some tired, sore legs wobble around the house. I am very grateful for all he has given in an effort to allow me to run many miles over the years.

Total miles for the week: 60.0  
Total miles for 2012: 1722.0

July 17 to July 22

Here we go with another high mileage week...well, considering this is the "off" season, 60 miles is high mileage! Work and studying for the upcoming training will put challenges into the running time, but persistence and a commitment to git 'er done will make the miles happen!

Monday; July 17: Time for a day off.

Tuesday; July 18:  Started the day with a nice 8.5 miler with Traysen. Being a Tuesday, the afternoon track session was scheduled; however, Mother Nature decided to present several thunderstorms complete with plenty of lightening, thunder and rain. So, no extra miles today.

Wednesday; July 19: Traysen made it out for the first 7 miles and then wandered back to his pillow. Mom here took off for another 4 miles through the woods, over the hills and in the mud! A weight lifting session of abs, back and chest was also included.

Thursday; July 20:  With an early morning departure, running was an afternoon event.  The delayed track session was scheduled at 6pm and somehow, someway, the ole bones made it. Despite the 90+ heat, it was a decent effort of 1.5 mile warm up; then a few intervals, followed by a 2.5 mile cool down. A total of 6 miles.

Friday; July 21:  Out the door for a nice 12 miler and then off to work.

Saturday; July 22:  With a very late arrival from work, the lazy girl here slept in.....til 745am!!!! Unfortunately, not being the quickly moving spring chicken, I missed the 8am run with the running club. After chores, dogs, etc, I finally just went to the gym and jumped on the elliptical for an 8 miler. Sometimes you just have find a way, mentally and physically, to the job done. With heat, humidity, fatigue, timing, pressure to get to studying, the elliptical was the way to go today.

Sunday; July 23:  After a good night's sleep, Traysen and I buzzed out the door for the start of a long run. He lasted the usual hour or so and then wandered back to his pillow and Mom took off for another couple of hours. At the end, 18 miles had been covered, with minimal effort and an equally nice recovery.

Summary: A good week of combining running and work. Weight lifting was down but that happens as the work volume increases.
Question: Where do you find your inspiration? Many of us have internal inspiration. Personal health..mental and physical...keep us exercising. A pure love of the sport...(running, biking, swimming, team sports) often inspires others to continue their efforts. But what about external inspiration? What/who inspires  you to exercise? Personally, here are some of my own inspirations:
*Mental health....cheaper and better than a therapist
*Physical health...size 4 jeans! and a 42bmp resting heart rate
*Bob and Nora....who introduced me to running many years ago and continue to lead a healthy lifestyle
*Lori, Lynne, Dee...who combine work, family and running and do all with much grace
*Bridget ...who continues to run despite health issues
*Running heroes...Tony Krupicka, Matt Carpentar, both of whom are running icons

*And lately some new inspirations have come to light:  living in the southeast in the heat/humidity of summer, I have realized that folks here just keep going despite the outdoor conditions. Everyday there are numerous runners/walkers/bikers all over the Peachtree City trails at all hours of the day! There are people training for fall marathons...Bob, Don, and Warren...all determined to train hard and improve. Then there are all those kids at the Summer Track Series...Kerry, the 8 year old who runs the 800, 400 and the mile! And Megan who runs a 7 minute mile and she is only 10 years old! Not forgetting my little buddy with the pigtails who kicks my butt in the relay!
All of these folks inspire this ole girl to get her sorry butt out the door and just run ...never mind the heat and humidity....just go git 'er done!!!!
So...what inspires you?
Total miles for the week: 63.0
Total miles for 2012: 1662.0

July 9 to July 15

Finally a few days at home with no work! While the money is good, the ole brain cell could use the break; although studying is in full swing in light of the upcoming training for the new position.

Monday; July 9: In need of a day off but not today. A quick 6 miler was on the agenda.

Tuesday; July 10:  Well, it looked like today would be the day off for the week. With a restless previous night, the ole head and body were not moving very fast at first but somehow, someway it made it to the gym for abs, legs, and shoulders. Since weight lifting had occurred without too much fatigue and pain, running was an option. With the Tuesday night track session coming, I forced myself to get there and start with a 1.5 mile warmup on the track. How hard can that be right? Well, in 90+ degree heat and humidity, it wasn't that easy! But alas, the 800, the  one mile, the 400 and then two mile intervals happened, all at a snails pace. The highlight was the 4 x 100 relay! That is once around the track with 4 runners each running 100 meters!!! Now that sounds easy right? Think again! Being the second runner on the old ladies team, I took off like a bat outta .......only to be smoked by a little pipsqueak who came up to my waist!!! She was very cute with her little pigtails...that I almost grabbed as she flew by! Sometimes it is just plain fun to blow out all the dust and run as hard as you can for a very short distance. 100 meters doesn't seem like a long way to go but when you are pushing as hard as you can, it can seem like forever! A total of 6 miles for the day.

Wednesday; July 11: Time for distance today. Traysen and I were off to a late start since running lasted to almost 815pm last night. He lasted about 7 miles and wandered back to his air conditioning. Mom here, not being the smart one, completed another 3 miles in the steamy morning.

Thursday; July 12: Back at it before the heat set in.....but not before the humidity was at full steam! Traysen, again being the smart one, opted to boycott the whole mission and lounged with his sister, Savannah, in the comfort of dry air conditioned dog pillows. But not Mom....what little clothing I had on was drenched within a few minutes of running but nevertheless, 11 miles was tallied and a nice cool shower followed.

Friday; July 13:  Oh My...It's Friday the 13th....remember that series of movies of the same name? Creepy stuff that sent young kids to sleep with their mom's for three weeks!!! But this ole kid was out the door running in the dark at 515am. Traysen joined for the first 7 sweaty miles and then was done; while the Badass Psycho Sweaty Bunny went back for 3 more....a total of 10.0 Then, off to the gym for abs, biceps, and triceps.
Late in the day the dogs and I went for a long walk on some of the trails. Here are a couple of pics as well as the new pic at the top of the blog...these trails are amazing....over 90 miles in length....most of which I can find enough shoulder/dirt/mud/rocks/tree roots to run on instead of the pavement. There are even some hills (as opposed to the Colorado mountains) and some water crossings at times with all the rain lately.

A very wooded section along the trail not too far from Flat Creek Golf Course. Despite the heat and humidity, this place is beautiful!!!

Saturday; July 14th:  whewwww....we made it through Friday, the 13th without any creepy, crawly things happening!
A late start was the order of the day since I was meeting up with the running club folks at 8am. Traysen and I took off at 645am for a quick 6 miler, after which he was done! A quick jog over to the library where about 25 other runners were gathered; with some banter/razzing, we were off for a blast of a 4 miler this morning. (usually it is a 6 miler on Sat. morning, but with the Grand Prix series today, 4 miles at full speed was the distance called for). The ole legs were churning well and for 4 miles I chased Bob....who is very fast, with very long legs, a very lean physic. Never did catch Bob, but it was a wonderful outing of 10 miles total!

It has been a homecoming returning to the Peachtree City Running Club. My dad help start this club over 30 years ago! What has been most interesting is seeing old friends that I knew when I lived here in the mid 80s and early 90s! We all have a few more gray hairs, a few more wrinkles and all of us are a bit slower but our love of running has remained! A few pics of some old friends....


Roy R.. Several Hawaii Iron Man finishes!



Lou and Martha B. Retired airline pilot (Lou) and very fast runner (Martha).



Bob D. Very fast, lean n mean runner! He kicks everyones butt!

(thanks to Normer.com for the above three pics)



And only in PTC will you see this!!!! Ain't it cute?!!!

Sunday; July 15: With work looming this morning, out the door at 450am! A buzz through 7 miles and then off to Belize! That is South right?

Summary:  A great week of running is in the bag. It is interesting to note how well the running is going in the heat and humidity of the southeast. Once I moved away from here many years ago the thought of returning to running in the heat was not pleasant; however, now that I am back and here to stay awhile, it is amazing how the mind has shifted to dealing with the heat and humidity as if the concept was there already. In light of the mind shift, one phrase comes to mind: "You can do more than you think you can." by Ken Choubler, race director of the Leadville 100. We are often only limited by our own minds and once we can past that limitation, anything is possible.
total miles for the week: 60.0
total miles for 2012: 1599.0

July 2 to July 8

Finally a few days off to enjoy at home in Atlanta. Despite summer being in full swing in Hotlanta, it should be a good week of running and weight lifting.

Monday; July 2: A long day of work yielded the day off. Hopefully, nobody noticed there were just two days off in a row!!!

Tuesday; July 3: Needless to say, a bit antsy to get back on the trails, Traysen and I headed out quite early for an easy 10 miler. It was one of those wonderful "floater" runs that required very little effort. After a quick shower, it was off to the gym for abs, chest and back. (yes, a shower is required before going to the gym...gotta get rid of the layers of sweat...just too grimy).

Wednesday; July 4: Usually at work on this day, it was odd to be at home and have a whole day to ? Out the door early for a nice 9 miler. Traysen even made the whole distance and then a quiet day ensued. Peachtree City goes all out for the 4th. A huge parade followed by parties everywhere and then to cap off the day, a fireworks display over the lake. For the afternoon walk with the dogs, the cart paths were full of golf carts, most of which were decked out in the red, white and blue! It's a tradition here that golf carts even get in on the celebration.
As usual the dogs and I wandered off to bed at 730pm, only to be jarred wide awake at 930pm to bombs going off!!!! At least that was what it sounded like....but not to fear, it was only the fireworks being fired about a quarter mile away! Traysen and I walked into the backyard and watched the display....we had the best seats in the house!



Who knew you could dress up a golf cart like this?



Fireworks as seen from the boat dock on the south end of the lake. Thanks to M. Schneider for the pic.

Thursday; July 5: Sleeping in til almost 6am, the ole bones finally wandered out into a very steamy morning. All dogs boycotted the whole mission as Mom here headed over to the track. After a warmup.....as if it wasn't toasty enough.....it was 4x800s and then 4x400s. All times were as expected and consistent. Then off to shuffle through an additional 3.5 miles for a total of 8 for the day.
Finally, the track workouts are happening. With a track within a mile there are no excuses. Now, the key is to keep it consistent. As I have mentioned many times the benefits of running/exercise stem from sticking with the program. Even when there are setbacks, it is important to get right back on the wagon and resume the running/exercise.
A weight lifting session of abs, biceps and triceps rounded out the hot day.

Friday; July 6:  Quite the warm start at 530am and during the first three hours of a 17 mile run, I wasn't sure the whole distance was going to be covered! Traysen gave as much support as he could for the first 7 miles and then it was a solo effort for ole Mom. With plenty of Powerade and not much clothing, the distance was covered and the recovery went quite well.
Sometimes when running in the extreme heat an ugly headache will take place after the run. Anyone else experience this frustration? Maybe it was the fluids, maybe it was the nap, but whatever the lack of a post hot run headache was welcome!

Saturday; July 7:  Back in the old stomping grounds of Salt Lake but yet an early departure yielded an elliptical effort of 8 miles. This was actually a welcome relief from the heat and from the pounding of running.

Sunday; July 8: Waking up in my favorite place on earth, Jackson Hole, Wy, the ole bones greeted the early morning light with a simple 8 miler  on the elk refuge.



There probably are prettier places to run but where? The Tetons as viewed from the National Elk Refuge.

Summary: A very nice week of running with some weight lifting. Summer is in full swing in the south with temps topping out in the upper 90s and even a few 100 degree readings! That can only mean one thing: Home grown tomatoes and watermelon!!!! Ya'll probably thought I was gonna say reduced running!? No way....running is full steam ahead....
Total miles: 60.0
Total miles for 2012: 1539.0

June 25 to July 1

Oh my! Here we go into another month of the year!!! Would someone please slow the clock a little?!!!

With life lately, with a full week of flying, and with a need to cut back on the miles, this week of running will be quite reduced. As we all know, sometimes you just need to cut back and take a mental and physical break from the high mileage.

The wildfires in CO have  not affected the big log house, but many friends have  been displaced from their homes while a few others have lost homes. Prayers and thoughts being sent to all those affected.

Monday; June 25th: A one day trip and back home to a still very sick Katie, the dachshund. I seriously had to come to terms with the fact that she was ready to leave us and even Jim (who is very close to the little weiner dog) was coming to realize we should let her go. This is the hard part of animal ownership. It is often up to us to make the decision that their lives are complete. Running was not an option today, so a day off.

Tuesday; June 26th: Needing some stress relief, it was a quick 6 miler and then off to check on Katie who was staying at Grandmas. Oddly enough that little dog was acting much like her old self, complete with a bad attitude! She was still having issues with the rear left leg but  her system was regulating itself and she was getting around much better. A visit to her vet revealed much improvement on all issues and it appears the little snotty attitude, diabetic, blind, spider bitten, snaggle tooth, immune disorder, stinky breath dog is going to be around awhile longer! So, a good day for us all.
The day was ended with a track workout with the running group. A 1.5 mile warmup was followed by 200, 800, and 1 mile intervals.  A total of 3.0 miles. Then a quick trip to the airport to pick up Jim who was very happy to see his Katie doing well.

Wednesday; June 27th: A busy day ahead yielded a 7 miler before the heat set in for the day.

Thursday; June 28th: After a warm 6 miler with Traysen it was to the gym with Jim. Following his workout we started with legs. OUCH! It's been awhile since these ole bones have done full fledged leg presses! Being the stud muffin he is, Jim then pushed us through shoulders and while he finished a fourth exercise there, I opted to hit abs pretty hard.

Friday; June 29th: OMG!!! I can't walk! The legs have aches we never knew existed! Why did I ever stop doing legs that intensely? But still, 8 miles was on the agenda and off we went like a herd of turtles! Traysen kept looking at Mom and asking, "what is your problem today, Slow Poke?" I told him to shut up and trot. And then!!! Back to the gym for bicep, triceps and abs again! Luckily, these areas of ole Mom here are quite used to hard weight lifting and they were able to keep up with the Stud Muffin.

Saturday; June 30th:  Waking up in Missoula, MT at 935am (very late night of work), the day was calling for a leisurely 10 miler along the Clark Fork River and up into the Hell's Gate trails near the Univ. of MT. While climbing up Hell's Gate I came across the fella in the pic below. As I approached, he scampered off into the weeds and was never seen again. Also sighted was the beautiful symbol in the sky, also pictured below. Despite a warm temp of about 80, it was a nice run and the cooler than 100 degree temps of Atlanta were much appreciated. A cool dip in the river made the post run all the better.

Luckily, this fella was not interested in getting too close.



Very beautiful example of the nation's symbol.

Sunday; July 1: An early departure followed by a 2pm arrival in 107 degree temps in Atlanta yielded a day off. This was to be an easy week and so taking an extra day off was par for the course.

Summary: As we all know, life can sometimes deal us one challenge after another. Often these challenges can range from the simple (such as dealing with a sloppy run) to the overwhelmingly emotional (such as dealing with a very sick dog). During these times we may question the meaning of all the series of frustrations/challenges/obstacles but yet we always make it through and keep hoping for simpler times. We also know that sometimes it is only through persistence and patience that we accomplish the goals we have set for ourselves. In some cases the goals are just not obtainable while in other cases we know we can reach the goal but we question just how long it is going to take and how we are going to make ourselves pursue the effort and find the patience. Well folks.....this week it seems as though the continual series of challenges that have been occuring since I moved to Atlanta has finally diminished. Katie the dog is doing very well, the renovation of the duplex is almost complete, the air conditioning in the old Dodge truck is hanging in there in the 100 degree temps, and the personal life is settling down. AND....as many of you who read this blog know one of the reasons I moved to Atlanta was in a hope of being promoted to an instructor job with Delta. (different and better paying than the instructor job I hold now). Well folks....the patience and persistence paid off!!!! The call came on Wednesday and on September I will be the newest Seniority List Instructor at Delta Airlines. Not only will I be the newest but from sources have told me, I will be the only girl in the Good Ole Boys Club!!! They finally let a girl in!!!!
So, just when you think your life has reached it's limits on challenges and you can no longer take anymore, have no fear....the Good Lord knows when you have had enough and will ease the struggle. At this point the families in Colorado who have lost their homes to the fire come to mind. The challenges are only beginning for them; it is not as simple as rebuilding a structure. They will now have to endure months (or longer) of healing, dealing with insurance claims, realizing lost treasures, and yes, rebuilding a home.
Also when we think that our efforts are no longer worth the goal, that is just when the goal is often obtained. We runners often spend months training for a particular race and sometimes wonder if the goal of finishing in a certain time is worth the effort and sacrifice spent. But then in the end, we achieve the goal and know all the training paid off.
The moral of the story is this: Regardless of your situation, regardless of how difficult the goal, hang in there because most often the challenges will subside and the goals will be obtained.
Total miles for the week: 40.0
Total miles for 2012:  1479.0

June 18 to June 24

An interesting week lies ahead as I came home to a very sick dog. Katie, one of the mini dachshunds, was bitten by a brown recluse spider AND developed diabetic ketoacidosis all at the same time!

Monday; June 18: After a long, restless night, it was a day off.  Jim arrived in town and we were preparing to say our goodbyes to Miss Katie. She is really sick and not doing very well.

Tuesday; June 19:  A quick 6 miler in the dark with Traysen and then off to the animal hospital. She is doing better....we think! Mean ole spider! No track workout this evening since we had to transport Katie from one vet to another late in the day.

Wednesday; June 20:  Out the door quite early for a 10 miler and then Jim and I actually made it to the gym during the early afternoon. The weight lifting session was less than "wonderful" but it was good to get in there.
Katie is improving. The diabetes is somewhat stable but not glucose levels are still very high. The spider bite effects are very ugly....the poision has spread from the bite (on her little butt) all the way up her belly to under her front legs! Luckily, she is enjoying a nice cocktail of pain meds.

Thursday; June 21:  A somewhat cool morning produced another nice 11 miler, partly solo and partly with Traysen. (he gave up at 6 miles). Then back to the gym for another odd ball weight lifting session. It is amazing the difference in how running first and then weight lifting changes the quality of the gym outing. Sometimes when lifting first, the run goes very well and sometimes it does not. But it seems that lately a run followed by weight lifting produces a blah weight lifting session. Who knew?
We did see a lady ??? in the gym that could  kick both our little butts! OH MY! That is the interesting part of working out with the rest of society. You just never know what hangs out in the gyms! On the other hand, by seeing what others are doing, it opens our minds to try to new things so our routines and bodies do not stale.

Friday; June 22:  Oddly enough Katie is coming home today. It has been a very expensive and emotional week but she is doing well enough to come home. Not sure what the whole day holds, Traysen and I opted for a run in the dark at 5am. A quick 7 miler and we were in the shower.

Saturday; June 23:  This was a different 515am out the door! I walked 15 minutes to volunteer at the Peachtree City Marathon Relay! Usually volunteering at a race involves driving at least an hour! A quick setup for the race and then I was recruited to run one leg of Team 9, aka..Perfect Strangers. In a marathon relay there are four team members with each person running one 10K leg. Leg #3 was the assignment and according to several other Leg #3 folks, it was the hottest and hilliest (is that a word?) leg! Very nice! So, with about two hours til Leg #3, it was back to the house to walk and feed dogs. Once back at the race, the missing member of Team 9 had appeared and she was now going to run her own hot n hilly leg. Wooo Hooo....I was now free to go run in the shady trails of Peachtree City and only needed to return to help clean up after the race.

https://sites.google.com/site/ptcmarathonrelay/

The race website for those that want to participate next year!

And with that, off I went...in the 9am heat of a hot n humid June morning. A fairly decent 7 miler ensued and then back to the race to socialize and help clean up. Traysen even got in on the fun with visiting many admirers.

Sunday; June 24:  As Traysen and I walked out the door at 545am, the hot n humid air blasted us right smack in the kisser! He looked as though wandering back to his bed would have been higher on his list than trotting through some portion of a 17 mile run! But off we went! First sticking to the lonely roads since it was still dark and then venturing onto the trails with some daylight. After the first hour, ole Traysen was done and did actually go back to bed while ole, not so smart Mom here grabbed the water bottle and took off again! Hoping to explore some new trails near Lake Kedron, the run took me north west for awhile and somewhere along the way a turn was missed and I ended up heading back south onto some known trails near the golf course. Not a big deal since there are still miles and miles of trail to explore. At about the 1:30 mark, one toe forgot to join the rest of the foot and the left elbow was one with the pavement while the right knee was one with the dirt! That is one danger of running along side the paved trails.....a digger usually means some road rash! After dusting the grime off, it was back to work for another 1:45. The day was heating up nicely and the water bottle was empited with about 25 minutes to run. Nevertheless, the distance was covered easily and another 17 miler is in the books!
Now a day in the air conditioning!

Summary:  A good week of running despite the distraction of dealing with a sick dog who may not be with us much longer. As we all know, our running often is a stress reliever and when times get tough is when we need the running even more. Sometimes when the stressful event is also a time consuming event we lose sight of the need to get that exercise done for the day. But if we can find even 30 minutes to get out, we know it will help with the coping skills.

Total for the week: 58.0
Total for 2012: 1439.0; this is 130 fewer miles than last year at this time when I was training for Leadville 50 miler.