Do you have any advice?

I received the message below from a friend who has begun her running journey.  I want to give her a thoughtful reply and I would love to hear any advice or suggestions you may have.

Thanks in advance!

“Hey lady!  You aren’t goingto believe it, but I’ve done the couch to 5k the past 8 weeks!  A friend and I have been running in the mornings 3 days a week at our school.  We run like a cross country like course.  Anyhow, today we were to run for 28 minutes straight and decided to try to go somewhere flat b/c at school it’s hilly.  We ran at 3:30 which was WAY too hot.  We did a straight/flat run in downtown Maiden.  Our usual pace has been 12:30min mile.  Today we thought we were at our pace and the Runkeeper said we were running a 10:40min mile.  Well, at about minute 15 we fell apart!  Any suggestions/advice would be appreciated.
We did learn some things….not to run in the middle of the day and we need to figure out our pace.  Help!”

Thought I would update with my reply that I sent to her…

Thank you Anna and Zen City!!!  I copied and pasted both of your replies along with mine and sent to her.  Below is my reply just in case your are interested.

“First of all, pat yourself on the back because you are doing something that most people at our age don’t do. Running is one of the hardest things anyone can do. It is hard physically and mentally but you are still doing it!

Second of all, running in the heat sucks always. The only time I really enjoy running in the heat(it still sucks…) is when I have over indulged on the weekend and I convince myself that I am sweating out the toxins!!! Self torture!

Finally, what you are experiencing (not talking about the heat now…) or what it sounds like you are experiencing is that you are pushing yourself to your personal wall. The more you visit that wall on your runs…(not on all your runs!!!) the more that wall will move. And, trust me…that wall will move! I can remember not being able to run a mile.

For me, some of my runs are long and slower paced while some are short and rough. I am constantly playing a game to run to that edge where I am pushing myself and training my body to get better, but not falling over the cliff. Knowing when to back off a little bit and when to surge comes with time. I promise you that in 6 months if you keep on doing what your doing consistently, your facebook message to me will be very different. And your personal wall will not be 15 mnutes at that pace. TIME on the road or trail is what it takes for you to learn your body and how it operates while you are running.

hope something in one of these replies helps!!! keep me posted! Tessa

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Uniter, not a divider…

What does it mean if I choose to eat Ben and Jerry’s ice cream(owner doesn’t mind same sex marriage) after I finish a Chick fil a sandwich(owner prefers biblical view of marriage)?

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AUGUST SEVENTH 08/07/12

The day I have to go back to work….  I know I need to just enjoy my last few days but..

As mush as I lobe my jove, I readdy lont wovet to obgoe back to ____.  I sreallliey lovbe my long subbmmers ovff.  HELP…

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Should I stay or should I go now? What would Clash suggest?

Should I run?  Should I cycle? Should I swim?  Should I crossfit? Should I watch Housewives???  What would Clash do?  Life is good when you wake up in the morning and your biggest concern is deciding what activity you are going to do for the day!

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Air Squats…

The first AIR SQUAT sucks too.  No matter what, my hamstrings remain so tight!  Looking forward to my next workout!  Also, I need to get back on the road to run!  I have a 10k coming up and I have made no effort towards my running!  Oh my!

 

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Brotherly Love- St. Elmo’s Fire

My brother Jeff said, “Shut the door.”   No trace of light could be found in the downstairs half bath of our townhouse apartment in Gastonia. “Here, hold this” he stated.  Kind of reminds me of the last words of a redneck, “Hey yall, watch this!”  He said, “light this match.”   Maybe, I should preface this story with another story of how our apartment neighbors….(another apartment complex…) would run from their apartments and jump into the community pool fully clothed to save me from my brother who would hold me under the water longer than our good neighbors thought big brothers should… Or maybe I should share the story of how my mom saved his letter to Santa Claus that I found accidentally.  It requested that Santa take me away.  “Dear Santa, I don’t want anything for Christmas but I want you to take my sister with you.”  My brother just thought he wanted Santa to take me away.  Sooooooo…. back to my original story.     I did as instructed.  I lit the match because I loved my brother and he was giving me attention momentarily and plus, I had no idea what I was doing, what he was doing, or why.  The last thing I remember was seeing the words, Aqua Net.  Do any of you know what that means?  Yes, burnt eyebrows and hair.  He laughed his butt off, which incited me to start laughing my butt off.    HA!  So freaking glad Santa let me keep my face  another year.  I forgot to mention I was in 2nd maybe 3rd grade.

Believe it or not, my brother and I have a great, healthy, non-life threatening relationship now.

This post inspired by a blogger I am following.

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RockHill Ramblin’ Rose, REALLY?

Swim girls swim, bike girls bike, run girls run!   Feel girls tap you on the foot in pool?  Let them pass, Tessa, let them pass.  See Tessa transition?  Hurry, Tessa, hurry!   See clips not clipping? Clip-in, Tessa, clip-in!  Feel thighs burning?  Pedal, Tessa, pedal!  Don’t wreck Tessa, don’t wreck!  See transition area?, Rack bike, Tessa, rack!  Friggin’ run Tessa, RUN!  Run to the finish line!  Thanks DICK and JANE!  Geeeze.

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Christmas morning in July??…

My alarm was set for 5:30am.  My plan was to run with a group of ladies around 6:15 right after I dropped off my son for his morning swim practice.  Thunder and lightning woke me a little early.  I checked weatherbug and it didn’t look promising.  I called out to my son but got no reply.  I sent out a text to my girls and checked my email to see if my son’s practice was cancelled.  When my husband and I whispered that swim practice was cancelled my son (in another bedroom down the hall) awoke from his coma.  He came to our room and jumped on our bed and said, “Heck yeah!  This is better than Christmas morning!!!”  Obviously,sometimes the first mile sucks in the pool too!

Good ole Mother Nature gives us a break every once in a while!  Thanks for the special moment with my son Ben, too!

I Found True GRIT in Central Park.

My family and I are in NYC on vacation.  The day we arrived we did a CrossFit workout at the Black Box.  You don’t have to do anything but show up 10 minutes early.  Thought we were doing “Barbie” but ended up doing a BUNCH of deadlifts!  Had a great workout!  Michael and this other guy(I never got his name..) were EXCELLENT instructors.  The gym was 3 floors up in an old building.  Nothing fancy, just perfect!  My afterbash was in Bryant Park with a red wine sangria.

Later, we went to Hershey.  I bought dark chocolate kisses thinking they would be healthier, but my hand keeps finding itself in my son’s reese minitures bag!!!

I found true GRIT the next morning while running with my husband in Central Park.  It made that perfect crunchy sound under my shoes with each stride I took.  I love that sound.  Running behind Stephen always sucks but the first mile didn’t suck as much since I was in CENTRAL PARK!!!  Seeing so many people out there just being healthy was a sight to see.  There are some great rolling hills.  It was a beautiful run!

A few hours later we HOOFED it from Times Square to Canal Street in Chinatown.  We took the subway back thank goodness!  Thank you Mr(s). subway inventor!!!

Heading to a Yankees game this evening and plan to consume hotdogs and beer! (All gluten free!!! yea right!)  Tomorrow, we will all do the Rugged Maniac in Brooklyn and head to Coney Island to rinse off in the ocean.  I have never been to Coney Island but I have heard mixed reviews.  Looking forward to it and a Nathan’s hotdog!

Finally, we will visit the Guggenheim and the 9/11 Memorial on our last day.

Any other suggestions????

Whatever we do, I am sure it will be fun and involve walking!

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And the WINNER is….

The BOYS!

TEAM “Waldrep to the 3rd Power” claimed their victory over the GIRLS once again in the 2012 Shelby Sprint Triathlon!  Congratulations MEN!!!  The weather could not have been better. Crisp McDonald with Setup Events did a spectacular job.  The race was extremely organized and I loved the fact that we were able to run straight through the Foothills Farmers’ Market!  Hearing the live music and the cheers from the shoppers helped perk me up!  Congrats to TEAM “Are we there yet?”!  You all did GREAT!

Below are the Relay Splits!

1st-Team Waldrep to the 3rd Power       Swim-7:43 Bike-45:29 Run-21:12

2nd-Team Runs in the Family                 Swim-8:27 Bike-45:59 Run-24:03

3rd-Team Are We There Yet?                 Swim-10:27 Bike-45:33 Run-27:11

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Girls against the Boys!

So tomorrow it is going down! Where Amy’s hands part the water, Connie’s rubber meets the road, and my feet hit the pavement.  The Shelby Sprint Triathlon at Shelby City Park starts at 8am and our Girl Team “Runs in the Family!” will face the Boy Team “Waldrep to the 3rd Power!”  for the 2nd annual local triathlon.  The three generation team consists of Ben, the swimming grandson, Benny, the cycling grandfather, and Stephen, the running dad.  Last year the boys team took first with the girls in a close 2nd in the relay division.  This year Team “Are We There Yet”, with Robin, Victoria, and Missy, will add some friendly but stiff competition!

Here is a quick summary from the event website:

Shelby Sprint

The Shelby Sprint Triathlon takes place at the Shelby City Park in Shelby, NC, also known as the City of Pleasant Living. The Shelby City Park holds a fantastic outdoor 10 lane Olympic size overflow swimming pool, where participants will snake their way down the pool only swimming one direction in each lane. The transition area is located a mere 50 meters away on the front lawn of the Park, allowing excellent spectator vantage points.

The 20 kilometer ‘lollipop course’ on the bike takes participants into uptown Shelby where they immediately turn out of town onto rolling hills. The participants will then circle back and head back towards town. The 5K run portion is nearly completely flat, and is run on some of the most scenic streets in uptown Shelby, passing the Courthouse and many other 100+ year old homes. This event will definitely become an instant favorite with its beautiful outdoor pool and beautiful scenery.

 

Good luck to all who participate!

 

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Daily Funny….

Yesterday was a GREAT day for working out!  The weather was great.  The company was even better.  I cycled, swam, and did a crossfit workout all before 2pm.  On cloud 9, I was!  So, after cycling, I was putting my bike in the back of the Scout.  I saw my friend, Maria, running down the street so I called out to her.  “Woooooooo!  Looking GOOD GURL!!!!!”  She She looked great!  Her hair had been highlighted.  Her stride looked strong.  She  stopped and started walking towards me.   I met her half way.  When we were within a foot of each other, with arms stretched out to give each other a hug, we both realized that we were complete strangers!  It was not my friend Maria.  That didn’t stop us!  Without hesitation, we hugged, then shook each other’s hand and introduced ourselves!  Her name was Gina.  After our hug, we said our goodbyes and she was back on her way to finish her run.  Hopefully, one day our paths will cross again.  She seemed like such a sweet lady! 

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Rest days are important!

Rest days are important!  Try to include one or two rest days each week.  This will decrease the chance that you will skip a workout and these days also allow your body to heal and grow!!!  Don’t feel guilty.  Enjoy and know that your next workout is right around the corner!

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Anyone can do crossfit…

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If you want to do CrossFit, you can! I know the lifting part and some of the exercises can be intimidating.  But, do you realize there are modifications for everything???  Your heart will beat as much as the next person’s.  What is stopping you?

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CrossFitting Fool

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CrossFit specializes in NOT specializing.   It doesn’t focus on just one facet of fitness or health. Whether you are an Olympic athlete, a grandparent, or a 40 yr old runner….the fitness needs are similar but the intensity level necessary varies.   Balance, stability, agility, power, flexibility, endurance, stamina, etc…Every workout is different. It reminds me of the things I did as a kid but took for granted like jumping, hanging, stretching, climbing! I love CrossFit!

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Reason to RUN #49:

Have not one, but two Bells Hearted at Newts on a Wednesday.

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MUD RUN!

If you haven’t completed a mud run then you are missing out on a lot of fun. Find one near you and sign up for it with a group of friends or your family. And definitely carpool. Riding together is sooooo much fun!

Carpool!!!

I completed a 2nd mud run this past weekend with my husband, son, and a group of 10 friends. A friend told me about a groupon, so I saved about $40 per person! The run was called the Warrior Dash. It was a blast and was very similar to the Rugged Maniac race I did a couple of years ago!

Clean Warriors!

We climbed up/over/down/under/around/through so many obstacles. At one point, we were submerged to our necks in a mud pit. At the end we were face down crawling under barbed wire in 2 feet of thick mud to the finish line. The water hose party was hilarious. The Warrior Dash post race party was probably one of the best I have attended. I love how people get pumped up and dressed up for this type of race.

newlyweds before

newlyweds after

Shower time!

Checklist of what to take to a mud run:

  • 1-2 heavy duty trash bags
  • throw away running shoes
  • ball cap
  • croc sandals
  • change of clothes
  • large beach towel for “deck changing”
  • photo ID for beer garden
  • camera phone (leave in bag!)
  • good attitude

Have FUN in the MUD!

ride home..
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Runner plays volleyball?

Absolutely…or at least I tried. Remember i did do CrossFit 2 days in a row.
I was actually going for the intimidation technique tonight.
My 8th grade Algebra student is on a traveling volleyball team. When she got wind that her 40 yr old teacher was playing, she took it

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outfit provided by Allie!

upon herself to make sure i was outfitted properly!  I thought the knee pads and jersey with “RAGE’ across the back would send a “don’t hit the ball to me” message. I was wrong. It was fun eventhough we lost. Sorry coach. I will come up with another strategy next week.

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HissyFit…CrossFit

Last night I rode with a group to a nearby town to try CrossFit for the first time.  My husband and son have been doing for a couple of weeks now and bought me three trial visits.  Unable to do one pull-up, I arrived at the warehouse type building full of apprehension.  All types of people, (young/old, male/female, big/small) were running around the outside of the building with a weighted medicine ball.  Some were carrying theirs on their shoulder, some in front of their belly, while others on a hip.  We walked in and the music was pumping.  I was so excited.  There was nothing fancy about it.  The owner/instructor, Michael, did an excellent job with his instruction.  I had no clue what a “burpee” was…Excuse me.  😉  Squats, squats, and more squats with proper form, shoulder presses, 200m run with a medicine ball, etc…  It was different than running but sooooo awesome! 

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I woke up this morning and parts of my body that I had forgotten about were screaming for attention.  I am going back tonight so I am hoping that I will be able to walk at the Warrior Dash this weekend.  

Any CrossFit experts out there?  I don’t know a lot about it, but the little I have read makes sense. 

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This is not me…yet.

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I love everybody.

This is not really me…

When I am running, I wave at everybody! I wave at the car that moves over to give me way more room than I need. I wave at the car that doesn’t move over, because I think maybe they don’t see me, but possibly at the last second they will see me and think to themselves, “next time I am going to slow down or move over for that runner…” I wave and smile at the creepy person as I SPRINT by. My mother told me that when I was little, she would push me in the grocery cart at Huxley Village;-). She said that I would raise up my hand and wave or say, “hey!” to strangers we passed in the grocery aisle, forcing them to wave back, smile, or speak to me.

I mean, of course, I LUUUUUUVVVVV all of my family members and my friends. But I truly feel like I have a “level” of love for strangers. Is that weird?

No matter their gender, their religion, their origin, their appearance, their preference, their anything…

No matter their anything, their political preference, their vote, I have love for everyone.

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Time to Dance Walk Baby

OMGosh this is so freakin’ awesome!!

istopforsuffering

I couldn’t resist sharing this…

This truly put the hugest smile on my face :-).

Happy Friday friends – Love & Blessings to you all ♥

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Course Map?….Not this a.m..

Note to self…

Look at course map before running a race.

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I needed one of these signs this morning!!!

Yep…ran a different route than the other runners this morning at the local “Race for  the Cure”..  Dodged holes running through a field with my buddy.  Two other runners followed us.  Bless their hearts!  I guess we just looked like we knew where we were going!  I love when crap like that happens!!!  Added some mileage but beautiful run!  Awesome race for a GREAT cause!

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Need for Speed…

When I am presented with a new experience or adventure, my reflex response is always, “Sure! Why not?”   

Some examples:

Navigate the subway in a big unknown city, like NY or Paris?  Sure!  Why not?
Learn to crochet?  Sure!  Why not?
Eat tofu?  Sure!  Why not?
Ride a wakeboard?  Sure!  Why not?
Marathon?  Sure!  Why not?
Yoga?  Sure!  Why not?
Mud run?  Sure!  Why not?
Go to Key West, miss your race and your flight, drive home from Mile 0?  Sure!  Why not?

So, when I asked what could I do differently with my running.  My husband said, “you could try to increase your speed.”  And you can guess my reply…I have the song by Cake in my head..I love that song.

he’s racing and pacing and plotting the course,
he’s fighting and biting and riding on his horse.
he’s going the distance.
he’s going for speed.
he’s going the distance.

I welcome any simple ideas for speed workouts.

 

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