This was a super nice event! I’m not sure what we were expecting but the whole event was professional and very well done. With smaller, lesser known events you expect something to be below par, but not with this one. I was slow, I was suppppper slow. But i haven’t been training and I’ve been sick. I walked a lot more than I ran and was sneezing the whole way, but I did it. I have my super slow 5K to build on from here out. I felt good even while the sinus infection reminded me it wasn’t quite gone yet. We had a lot of fun!
Here’s my review/points of note:
goodie bag with race shirt, cup, sticker, and a notepad w/magnet on the back
organized check in/adequate amount of pins
nice race shirt
cute unique medal
water stop w/ cold, not iced, water
bag at the finish with regular sized water bottle, nice banana and small bag of pretzels
nice cheer section at the end
adequate roping so you wouldn’t get lost on the course
medic on bike following through the course and as a sweeper, super generous cut off time it seemed. They were only sweeping? perhaps as we were leaving.
beautiful manicured grounds
gentleman who would show up at corners of the course to cheer you on
well organized race
police to help us cross the roads to the cemetery
race directors and volunteers were super helpful
I think the ONLY negative of the whole thing was running on grass, it’s harder lol. We would definitely do this race again!
Keith and I just talked about these old cemetery’s a month or so ago. They are rich in history and the ethereal morbid beauty that is of the past. As more and more space is needed for buildings and homes, places like this will soon be relegated to table top books, old photos and at best, museums.
But all of these old monuments require care and maintenance. And with in some case decedents long gone or moved elsewhere it’s often times left to the cemetery itself to care for these amazingly beautiful grounds and monuments. Both physically and financially.
“The mission of the Norfolk Society for Cemetery Conservation (NSCC) is to preserve, protect and promote the eight historic municipal cemeteries located in Norfolk, Virginia through conservation, education and advocacy. NSCC partners with The City of Norfolk’s Bureau of Cemeteries to ensure the conservation & preservation of Norfolk’s eight historic municipal cemeteries. These sacred spaces are valuable artistic, educational, cultural and recreational resources for our community.”
They have to come up with creative ways to fund the care and restoration, and this 5K I’m doing this weekend is just one of those creative ways. With Halloween season in the air and peoples love for spooky, mysterious things this time of year, this kind of event is perfect! More about this tomorrowwwww……
You’re moving along pretty nicely on your training run and about a mile in your leg starts cramping. Not badly, not movement threatening and not to a degree that it’s going to cause damage. But it hurts. And your mind starts making that little hurt into a big hurt, it’s messing with you. The pain gets bigger and suddenly you know you just won’t be able to finish (in your head). *sigh* so you hit pause and come to a grinding halt, squat down to take some pressure off, and then you see them and smile. Beautiful spring flowers in bloom, rising up to meet the day, fighting the odds against their stay. And you think about this for a brief moment and then stand up.
Hmmm, no more pain. Or is there, and for a brief moment my mind was distracted by the spring blooms in their glory under the shining sun?
Yeah, the mind will play that way with you. And maybe you really do need to stop because of a real injury, but maybe, just maybe, it’s bigger in your head. So instead of giving up, just hit pause
With my messy bed head hair I decided to start the day right. Meditation and visualization! I think this card will be repeated often for me, it wasn’t difficult to summon up an event that was/is difficult to accept. I love the way the day started. Some soul searching, warm sunny rays and yummy food! I think every one of my days will start this way. Next stop was an hour of ashtanga yoga!!!
Half of a Rudi’s Plain English Muffin
Half Tbsp. Justin’s Almond Butter
Half a small banana
Glass of water w/lemon
Steampunk Tights (transformed into capris) by: INKnBURN
Visualization cards by: Unknown (given to me as a gift and there are no markings on the cards). If anyone recognizes what these are let me know!
Yoga is one of the serious loves of my life. I would be lost without it. Yoga helps in everyday life, let alone running. It can be a very spiritual journey for some, it is for me. But it doesn’t have to be, it’s not a requirement and many people avoid yoga because of religious implications. My husband does yoga and in no way is it a spiritual experience for him. For him it’s simply a way to move better and to relax his body. What can yoga do for you the runner? Or just you the human? Read on…
Rest Days – Yin Yoga
Also known as restorative yoga, is fabulous on rest days. You only have to do Downward Dog Pose once, to know good it feels on tired, tight calves. Dynamic stretching helps prevent injury during your runs and aids in shortening recovery time from injuries you do receive. Everything from Butterfly pose, Forward Fold and Dragonfly pose to Savasana (or Corpse pose) are designed to relax & restore
Strength Training – Power Yoga
Also known as vinyasa can build strength, particularly in the core. This in turn gives you better balance. This is important for a runner because essentially we are moving from balance on one foot to the next, albeit for short times. Strong balance will give your run a more constant and controlled feeling. The yoga poses Tree, Extended Side Angle and Eagle all work on balance.
For Flexibility – Hatha Yoga
Mobility is a source of many injuries and even prevents some from running. This is especially true as we age. Your joints and muscles become stiffer more easily from sitting (desk jobs) or being a couch potato and with age this increases and happens quicker. Joints become more rigged with age and from repeated foot strikes to the pavement. Yoga helps release the joints and hip flexors and the tension in them, all while lengthening your muscles. This all allows from better mobility and flexibility. There are many gentle yoga poses designed for better flexibility such as Warrior, Reclining Hero, Bridge and Rock The Baby.
For Better Breath Control
Yoga requires concentration and attention to breathing, which will significantly benefit runners. This will also help you to better concentrate during a race and improve your performance because of it. Breathing, as we all know, is an essential element for running, as your ability to take in directly affects how fast you can actually go and how long you can maintain a pace. Learning breath control and any even small meditative mantras help that mind to body connection making you feel more in tune with your body. Learning proper breathing techniques is heart healthy because it slows your heart rate and keeps it at an even beat.
As humans we assume that our mind and body are always working in sync, but that’s not always true. Any endeavor you do will give you moments of dread. A feeling of “I’m done”. When working on many of the poses in yoga, you’ll find it’s mind over matter. Focusing on flowing from each pose to the next, teaches more of this awareness of body vs space.
SparkPeople has a great resource for runners who want to start adding yoga into their training plan!
I think back in the 60’s & 70’s the flower children, hippie culture, folk song writers and progressives of the day were protesting about and heralding the dim future we were facing without nature and trees surrounding us.
Never heard it before? You can follow the links above, or just read the lyrics here:
They paved paradise And put up a parking lot With a pink hotel, a boutique And a swinging hot spot
Don’t it always seem to go That you don’t know what you’ve got til its gone They paved paradise And put up a parking lot
They took all the trees And put ’em in a tree museum And they charged the people A dollar and a half to seem ’em
No no no Don’t it always seem to go, That you don’t know what you’ve got Til its gone They paved paradise And put up a parking lot
Hey farmer farmer Put away the DDT I don’t care about spots on my apples Leave me the birds and the bees Please!
Don’t it always seem to go That you don’t know what you’ve got Til its gone They paved paradise And put up a parking lot Hey, now they paved paradise To put up a parking lot Why not?
Those are the important part of the lyrics, the rest is here if you want the whole thing. These lines above were a foretelling by the progressive youth of yesterday. Too often that demographic is ignored, or because the thoughts are too progressive for some they are thought to be deviant or absurd. When will we ever learn that often the youth and millennials have a fresh perspective on the state of the future because they are even more invested in it than those who’s years go beyond that demographic?
That’s not to diminish the fact that the experience and wisdom that those over 30 have are important voices to hear too. But hearing the voices of the future of this world is the hearing the road seen without the fear of change. And hey, all of you over 30, change is GOOD, and often very very necessary.
Surrounding myself with nature is often the only place of grounding within a stressful world. Being among the trees I am reminded just how important preservation of places of nature, wildlife and sacred grounds really is. You can’t smell a flower on a computer screen. Sure you can smell artificial flowers anytime you want, but when is the last time you went out knelt down and smelled a flower?
“Scientists have known for some time that increasing temperatures associated with global climate change have a negative effect on plant growth. Expanding on this research, a Hebrew University of Jerusalem PhD student has shown that increases in ambient temperature also lead to a decrease in the production of floral scents.
“Increases in temperature associated with the changing global climate are interfering with plant-pollinator mutualism, an interaction facilitated mainly by floral color and scent,” Alon Can’ani explained in his research.” (quote taken from Science Daily: As temperatures rise, flowers emit less scent)
These things are profoundly sad. The slow but steady destruction of nature seems unimportant to some. But as Joni said “That you don’t know what you’ve got, Til its gone” is prophetic truth in the case of nature and wildlife. Imagining a world where we only know trees, flowers, and wildlife by what we see in a museum is a very bleak thought into our future.
So learn from our past and learn from our mistakes. Listen to our children, the youth of today and tomorrow. It’s their future and their children’s future and so on and so on. Do what you can, what is in your power to help preserve our trees, our wildlife, the streams and oceans, and the very air we breathe.
The day has been so gorgeous outside!! I had some errands to run this morning and I was just loving the coolish windy warm weather!! Today’s a strength day though so I knew I would eventually be headed back inside 😏 but I was determined to take my sweet time about it lol.
For the holidays I will be whipping up some gifts via my kitchen so I needed to get started buying some ingredients! You know every year things like canned pumpkin start to run in low supplies and I am really excited to be doing some “from scratch” canning and baking this year for gifts. I love to bake! One day I WILL enroll in classes or even a program for culinary arts, but till then I will have to let love take over where skills fall short lol. Anyway, recipes will eventually show up here on my blog!
I am super happy right now seeing these photo’s. Over the last few months I had gained a lot of weight from stress eating and NOT managing it very well. Another reason I am trying to get nutrition back on point, including what I’m doing for holiday food gifting!! So in the photo I have on the INKnBURN Club Tech and Run Or Die Capris, gorgeous colors aren’t they??? But those darn capris I haven’t fit into for over a month 😥 and they are one of my favorites! But yayyyy, they fit, they fit again!! I was determined I wasn’t sizing up on anything.
It was more like…
I couldn’t procrastinate anymore, I had to stop it with all that fresh air stuff and get the deed done!
I guess that pic turned out a wee blurry when I resized it (my phone takes monster size photo’s) but it says, “honor the run and respect the strength days”. As much as I wanted to be out working on my run I knew I had to focus on what was planned in my training. So that elliptical was waiting for me, as was a little Les Mills Grit.
What is Les Mills Grit?
“LES MILLS GRIT™ Strength is a 30-minute high-intensity interval training (HIIT) workout, designed to improve strength and build lean muscle. This workout uses barbell, weight plate and body weight exercises to blast all major muscle groups. LES MILLS GRIT Strength takes cutting edge HIIT and combines it with powerful music and inspirational coaches who will be down on the floor with you, motivating you to go harder to get fit, fast.”
In a nutshell, it hurts…
no really it builds lean muscle. And that lean muscle helps you burn calories faster, be a better runner and is a heart healthy dose of goodness that will get your blood pumping and your heart rate in the zone (and that’s a good thing)!
Then, I went back outside for a short walk, yes walk, it’s not any kinda run day!
My sweet sweet hubby bought me a “just because” gift. And I guess I should have taken off my other necklaces but, ignore the top strand, and ignore the bottom strand, and everything in between is one necklace of multiple strands. And I couldn’t love it more 💗 I’ve had it on my wishlist forever!!! I love this guy so much!
So all in all it’s been a productive happy day! And the day isn’t even half way over yet!
82° ???? The last week, I’ve had the air conditioning turned off and some nights it’s been cool enough to shut the windows. Fall arrived and “Indian Summer” pushed back in! So I put on monkey (INKnBURN of course – and there are a few sizes left!), laced up my shoes, threw on some capri joggers and out the door I went.
A good dose of vitamin D, a little bit of sweat, and a nice mile later I’m back home looking at the beauty of autumn and just stopped and took in the colors and spent a few moments drinking in the little bit of “summer” we have left. Forcast is looking to fall back into the 60’s this week, great for running & training!! But knowing sunny warm beach days are quickly passing by till next year, does make me a little blue 🌊
Cooler temps means better running days ahead, and that I am more than ready for! But the warm breeze and bright sun today made me realize I’ve heard the term “Indian Summer” my whole life and really, I’m not sure what it actually means. So in my search here is the actual definition via the Farmer’s Almanac…
WHEN IS INDIAN SUMMER?
Here are criteria for an Indian summer:
As well as being warm, the atmosphere during Indian summer is hazy or smoky, there is no wind, the barometer is standing high, and the nights are clear and chilly.
A moving, cool, shallow polar air mass is converting into a deep, warm, stagnant anticyclone (high pressure) system, which has the effect of causing the haze and large swing in temperature between day and night.
The time of occurrence is important: The warm days must follow a spell of cold weather or a good hard frost.
The conditions described above must occur between St. Martin’s Day (November 11) and November 20. For over 200 years, The Old Farmer’s Almanac has adhered to the saying, “If All Saints’ (November 1) brings out winter, St. Martin’s brings out Indian summer.”
WHY IS IT CALLED INDIAN SUMMER?
Why is Indian summer called Indian summer? There are many theories. Some say it comes from the early Algonquian Native Americans, who believed that the condition was caused by a warm wind sent from the court of their southwestern god, Cautantowwit.
The most probable origin of the term, in our view, goes back to the very early settlers in New England. Each year they would welcome the arrival of a cold wintry weather in late October when they could leave their stockades unarmed. But then came a time when it would suddenly turn warm again, and the Native Americans would decide to have one more go at the settlers. “Indian summer,” the settlers called it. Watch a video from Editor-in-Chief Judson Hale about the origin of Indian Summer.
INDIAN SUMMER APPLESAUCE
4 quarts (1/2 peck) apples
3 or 4 purple plums, pitted
2 cups sugar
juice from 1/2 to 1 lemon, to taste
Wash and quarter apples and plums. (No need to peel or core apples.) Place in a large pot and add 2 cups water. Cover and boil until apples are soft and the peels are falling off. Add sugar. Simmer another couple of minutes, until sugar is dissolved. Pour by small amounts into a food mill or other sieve, and press out the applesauce, discarding peels, seeds, and cores. Stir lemon juice, cinnamon, and nutmeg into applesauce.
Tomorrow is a strength training day. I think I’ll be checking out a Les Mills Grit workout. But for now, I’m just going to enjoy the evening and what may be the last warm temps for the next few months 🌃
Ok, well, to some a mile may not be boom! worthy, but for me it was. It broke a cycle and set me back where I need to be focused at. I could have gone farther, but I didn’t push it today. I just enjoyed the cool weather, even if it was gloomy and overcast. I know I will likely have some aches and pains in this arm that I hurt for a while and may need some therapy with it at some point to shake out the aches. But all and all it felt good to be out there.
Now I plan on a some easy elliptical work and then a warm cozy cup of tea and a gingerbread cookie 🍪 Tomorrow is a cross-training kind day and I’m going to be doing some weight training with Les Mills Online, then down to the fitness center for some work on the machines.
I’m goin easy and taking my time listening to my body. Then I push it just a wee bit past the point the body says stop, then I stop. Getting those gorgeous Purple Lust Capris from INKnBURN today in the mail was like a treat already, maybe I should skip that cookie hmmm….
For those interested this is my training plan (mostly). I’ve modified it a bit (I walk a whole lot more than I run) and for a longer training period and I don’t stay strict to the time ratios. Once again I listen to my body tell me when to push. Galloway Girl Forever!
1. Start Small
Maybe you’ve never run a day in your life. Or maybe you’ve taken a big hiatus from the pavement for whatever reason. Or injury has kept you sidelined. Regardless, you need to start or start back small. The most exuberant first time mountain climber isn’t gonna go out and tackle Mt. Everest his first climb. It would be foolish but also self deflating. You need to set yourself up for success, strength gaining and endurance building.
Heck you don’t even have to “run”. If you don’t feel a run, then walk. Or if your conditioning won’t yet allow running, then walk. Walk as slow as you need to. The point is letting your feet touch the pavement, the trail or the treadmill ( I highly suggest one or both of the first two. Treadmills are great for intervals or really bad weather conditions but being in the open air is just in general better for your health).
Commit to a 15 to 20-minute short walks or runs, or intervals (run/walk/run), three times for one week. Sure, you may want to do more, but just stick to short sessions. After three or four weeks of regular training, aim to increase your workload and running mileage.
2. One Goal
Goals help you to focus. That eye on the prize mentality. Something that would make you feel inspired or accomplished in your training. Sit down and come up with the ONE goal you want to achieve. Do you want to run a 5K, a 5K in under 30 minutes, or are you trying to get back into marathon running? Choose a race allowing yourself enough time to reach that goal. Be very very realistic. Check and see what the time limit is for the race and then set your training accordingly, but make sure it’s doable!!
3. Find Inspiration
That can be from other people who are runners or race walkers. Join a club, or some bigger races even have training groups. Many small running stores have group runs. I’m part of the RWB who gets together not only for races, but training runs, strength training , hill work, yoga and cross-fit.
Follow blogs that inspire you and your training. Find an inspirational quote every day that you focus on. Make it your mantra for the day and focus on that when you train.
4. Commit Your intentions out loud to someone or to many
You can blog it, tell members of that new group what your training plan encompasses, or tell your family members around the dinner table. There are many forums you can find about running, or Facebook groups. Even Reddit has running threads you can follow and share with.
You will also need to hold yourself accountable—long term—for your actions. Don’t just commit once and it’s over, but hold yourself accountable for the long term by providing everyone on your accountability list with regular progress updates every week or so.
So far I’ve told my blog readers my intention and also how I’ve been slacking. My hubby knows, as well as knowing details on my training schedule so he can kick me in the butt when needed.
5. Change up your training routine
Especially when you feel you’re getting bored or losing excitement in your walk or run. This can especially happen when training for longer and longer distances. So small changes help immensely. It can be changing up your play list, or your running route (which you should do for safety anyway), as well as time of day. If you are a road (pavement) runner, find some smooth trails that aren’t to challenging (where you would need to buy trail shoes for), or accept the challenge. Hey that means you can shop for some new shoes ladies 👠
This is the good time to throw in some treadmill intervals where you can change up the speed and incline. If you google treadmill intervals you will find all kinds of routines to do. Or head outside for the hills, I said hills, not mountains, for some hill work. This will help strengthen your legs.
6. Befriend Runners
As I said above, find some fellow runners or walkers. Check what you are doing minute per mile and then go seek like minded (ability) people. I also belong to group on Facebook called the Running Turtles. They are local in my area but they have everyone from 20 min mile walkers to 6 min mile runners. It could even be your spouse or a friend who has similar goals. But if you do that, just make sure you are positive for one another. You don’t want someone who can easily talk you out of walking or running for the day to go to the donuts shop instead!
Also just befriending runners in online groups even if it’s a national group like the RunJunkEes® Run Club is for me. We do have a small local group that meets. But many in RunJunkEes® are online just for the support, tips and motivation they get.
Also small local running stores often hold runs and running workshops. Some are often directed at showing off a new shoes style. But that’s a benefit because sometimes you get to try the shoes too! And besides, you need to get fitted properly if you’re just starting out anyway. Too often people buy running shoes in the size they normally wear in non running shoes, and guess what, most of the time that’s not the right running shoes size you need. Plus there are shoes depending on your pronation (heel goes to the left or right when you come down on it) and you can get shoes to help because that is a discomfort when running.
7. Celebrate your Successes
And try not to do it too much with food if you don’t have a healthy relationship with food. Much better choices are ways to pamper or gear yourself.
Massages are a welcome relief
Manicure and Pedicure will make you feel awesome and usually you get a bit of a foot and calf massage added into it!
A new haircut or color is a great way to celebrate you getting healthier and stronger
New shoes (any new shoes 👟)
New running clothes! I adore INKnBURN as I guess you know by now and for me the fact that these are special limited edition runs makes my self esteem stronger when I run in them. They are special for my training and they help me to not give up!!
8. Starting for the first time
Depending on your skill level and athletic ability there are good training plans out there that are all just a little different and that makes it easier for you to find the right fit.
Couch to 5K training plan you can find on the internet and apps for your phone
Get fitted for the proper running shoes
Start with run/walks
Let your body be the boss. Your brain may think “but I’ve only gone 10 minutes, I have to push further”, but if your body is hurting badly, your limping along, or you are fatigued, pushing to hard will damage you for your next outing.
HYDRATION – yes capital letters. You may not feel thirsty at all, but your muscles need that hydration, or they will quit on you. HYDRATE well before your run (give enough time to head to the bathroom before your run).
Plan a safe route. A route you know, where the neighborhood is safe, time of day is safest and where you know the actual layout of the pavement or trail. Yes, walk it out first and know where there is and isn’t sidewalk. And where there is cracked up sidewalk. Where there are badly managed trail areas. It’s great if you can find a school that allows you to use their track, but check with them first so you don’t get arrested for trespassing. This is another area knowing local runners or running stores can help you out.
Take breaks when you need to, you are training your body. Training translates to, your body doesn’t know how to do this yet.
Make sure you’ve eaten a small but healthy meal about an hour before your run. Your body needs fuel. Especially when you are asking it to do more. There are many books on runners nutrition out there, just google.
Be patient with yourself and if you don’t succeed with your planned time or planned miles, don’t stress it. Just lace back up the next training day and go out and get it!
I’m not listing shoes because every foot is different. I have used three different brands since I started. But I was fitted for the brands.
There are other phone apps out there such as Zombie 5K, Map My Walk, Map My Run, Get Running, Runkeeper, Couch to 5K, C25K, Runtastic, and Edumondo. I have used all of these and they all, like most apps have high points and low points. You just have to give them a test run and see what fits your needs best.