USA Fit Atlanta - Gwinnett

“It’s Always Sunny in Philadelphia” What happened on the way to 26.2

2009-12-06T19:38:00.001-05:00

Philadelphia Marathon 11/22/09
by Coach Janice Rodriguez

We got up at 5am after a good night’s sleep. I set my phone alarm but forgot to turn it on. Luckily, I woke up on time anyway – disaster averted! We laid our clothes out the night before so we dressed quickly and headed downstairs to breakfast. We stayed at the Embassy Suites about ¼ mile from the start and it was one of the official race hotels (we even had Philadelphia Marathon room keys). There was a runner’s breakfast in the lobby so we had a bite to eat and some coffee. We saw a guy dressed as a Star Wars Storm Trooper and couldn’t help but think that he was going to have lots of extra weight to haul and hoped he was running the half. We stayed inside to keep warm for as long as we could and headed out around 6:30am.

The weather was chilly, about 41 degrees at the start. Forecast called for a high of 57 and sunny. It was a perfect morning for a race and we were feeling energized and apprehensive at the same time. Tony donned his trash bag but I wasn’t cold as we walked down the Benjamin Franklin Parkway to the start. We worked our way into the Gray Corral, the 4th and largest wave. Bill Rodgers, Bart Yasso and Philadelphia Mayor, Michael Nutter, were the emcees. They were doing a great job of getting the crowd energized. Bill Rodgers called the time – 7am – and the gun went off. The elite athletes were off. They called the next wave in several different languages. It sounded like “lalalalalala….five minutes to your start!” I got butterflies in my stomach as Bill Rodgers called our wave. He called us the tsunami since we were the largest wave. Tony told me later that he got choked up as they called our wave! We are doing it…and we’re off! We decided not to run with a watch and just enjoy the race. We ran the last training runs without our Garmin and felt like it relieved pressure to run at a certain pace.

We headed down the Parkway, passing the Catholic Church that I went to growing up and then we spotted our cheer crew ringing the most obnoxiously wonderful cowbell. We hooted and hollered at them as we passed and then ran right past my Dad’s old office building. I was feeling very emotional but we soon settled into a comfortable pace. The start begins with both half and full marathon runners which made for a very congested first few miles. There are a few quick turns and we almost slowed to a walk just to get around the corner. It was warming up quickly and people were shedding clothes like crazy. We took our gloves off and keep running. I got lost in a trip down memory lane as I ran along the streets, remembering times with my family. Soon we were running along the Delaware River and could see the Benjamin Franklin Bridge and the waterfront. Porta potties had very long lines and people were sneaking off behind the bridge supports and into the bushes. The street was a bit rough and a woman just behind us started to fall and then caught herself. I thought back to my training and some of the mishaps we endured. Like the day I tripped over a root on the Greenway and cracked my rib. I was only at mile 5 of a 15 mile run and dusted myself off and kept going even though it hurt to breathe deeply. The day Tony got sick on our 18 mile run and went home. Thought I would have to run without him but he felt better and actually ran and caught up with me. I come back to the present as we turned onto Front Street and ran past quaint old townhomes built in the 1700’s. Next we turned onto South Street which is famous for its nightlife. We passed by crazy shops like Condom Kingdom. The crowds were loud and the music was good. We had our names on our bibs and we heard “Go Tony and Janice” the entire race. I forgot to mention that we wore matching red shirts so that our friends could find us in the crowd! Tony ran on the side closest to the curb and was yelling and getting involved with the crowd.

Next up we head towards Independence Hall and saw Ben Franklin himself ringing his bell and he told us, “You have arrived at mile 5.” Quick break to use the porta potty (less crowded now), take a gel and some Gatorade and we were off again. We were pretty chatty, pointing out things we saw and signs we liked along the way. Long stretch down Chestnut Street and across the Schuylkill River. We ran through the Drexel and University of Pennsylvania campuses and the frat boys were wildly banging pots and pans. The crowd here was very energetic as we made our way up a long incline. Across another bridge and then through a park towards the Philadelphia Zoo. We came back along the river and we could look across and see runners on the other side. They looked so far ahead of us! There was a huge crowd on a bridge overhead and they were yelling our names. We were surprised they could read our bibs from that distance! We were feeling great as we headed back towards the Art Museum and we were running strong. Lots of cheering as we head towards the 13.1 mark. There was the sign that read “ Half Marathon Finish this way, Mile 14 that way” What have we gotten into? We head towards the Mile 14 sign and we see our cheering section, Janet and Charlie, again clanging their cowbell and holding our sign high in the air! We were pumped up and yelling with our hands in the air. Tony keeps up his yelling as we headed out onto the other side of the river. I reminded him to conserve his energy but I can see that he is having fun. Our pace was steady (think we were 9:45 ish for most of the race) and we took another gel and more Gatorade and water. We walked quickly through the aid station so that we could drink the entire cup without choking. Volunteers were busy raking cups and gels out of the way and giving encouragement as we passed. Back on the run, the crowds have thinned along this section since there are no buildings and we have entered Fairmount Park. There are lots of people riding bikes on the sidewalks trying to catch a glimpse of their runner. The course is a bit hilly here and the inclines felt long. Not as much to look at, and so we got quiet.

We head towards Manayunk, an area with funky shops and good restaurants. At mile 17 (I found this out later) Tony started to feel bad and tucked in behind me and kept on. Mile 18, more gel and Gatorade. I was looking forward to seeing our friends again at mile 20. We passed a group of people handing out small cups of beer and the smell made us nauseous. Tony told them to wait until he was done the race. Turnaround at mile 20 and then we were headed back towards the city. Didn’t see our friends and spent the next mile scanning the crowd for them. This section of the course is the hilliest and I yelled out “We love hills” even though I wasn’t really feeling that way.

Mile 21 goes up a freeway onramp and lots of people are walking. I got a side stitch on my left side and then one on my right side. My entire midsection cramped up and I slowed down a good bit. Tony asked me why I got slower so I told him. Didn’t really want to tell him that I felt bad because I didn’t want to bring him down as there was nothing he could do. During our training runs we called each other our “wingman” and said that “you never leave your wingman”. My wingman moved in beside me and we kept running. I had my iPod on in one ear and concentrated on the music as we headed into this unchartered territory together. The mile markers seemed so far apart, probably because I was looking for them so intently. I spotted a sign that said, EMMA – every mile melts away, and it made me smile. We also got some much needed energy from the gang dressed in matching red t shirts that said “Free High Fives” Another guy held a sign that said “Anthony is Awesome” but he looked like a zombie when we yelled at him. Side stitches miraculously disappeared and I started to feel better. Didn’t take gel at mile 23 since I felt full of GU and Gatorade. Couldn’t even force it at that point.

I got a bad attitude at mile 25! I thought that I would be thrilled to be so far along but I thought that one more mile just seemed ridiculous. I looked over at Tony and thought that with his longer legs, his run must be much easier than mine. Lots of walkers here but we don’t even think about walking, we want to get to the finish line.

As we started to run along the side of the Art Museum, the crowds were huge and screaming. The barricades are holding the crowds back as we pass the Rocky statue and the front of the Art Museum. The crowd is calling our names and Tony was pumping his fist in the air. The crowd cheered louder and we held hands and raised them in the air. The finish line is straight ahead and we ran hard towards it. I see Bart Yasso standing at the finish and he points and calls out my name as we cross the finish line. Chip time – 4:24:55. We got our medals and headed towards the food area – soft Philadelphia pretzels – I had been looking forward to them for weeks but they didn’t hold much appeal for me just then. Had a sip of chicken soup and found our friends right away. Got our photo taken and then changed into the dry clothes that Janet and Charlie brought for us. We didn’t hang around at the finish long but instead walked back to our hotel. More friends joined us and we went to lunch with all of them. After lunch we went back to our hotel and they all stayed for a while visiting with us. We could still see runners finishing the race from our balcony.

Later we had a chance to reflect on our race together. We were thrilled that our training program worked well for us and that we finished the race feeling strong and healthy. Our hip flexors felt a bit sore after the race and Tony’s kneecaps were sore. We were happy that our pace was consistent and we finished ahead of what we expected. I think that not having my Garmin on to obsess over helped make the run so enjoyable. We stuck with our nutrition plan and really think it helped us.
Doing this race together and training together for these past months has been a remarkable experience and we feel even closer to each other than we did before.

To Tony, my wingman: With both of our wings, we were able to FLY! I love you.

To our friends at USA Fit Gwinnett: Thanks for running with us, strategizing with us, biking with us, and encouraging us every day! A special thank you to Jenny Christiansen Fancher for running the long runs with us and to Jan and Scott Kelley for their inspiration and practical advice and Krista for being our biggest cheerleader!

Nearing the End of the Season

2009-06-11T19:40:00.002-04:00

So we are in the last week's of the current season. It has been a busy, hectic, and good season. I think many members found it hard to stick with their running programs because of all they had going on. But, the ones who did stick with it as best they could have been racing, running, and having a great time. We've had so many "firsts" this season, with first 5Ks, 10Ks, Half Marathons and Triathlons. Its been exciting and fun.

Progress, improvement, and reaching goals is often difficult. Yet, when you can stick with it through the difficult times that is when you often have the most rewarding results. This is the way it is with running, and also in life. Daily we face challenges, whether they be large or small. And daily we make choices, to tough it out or give up. Giving up sometimes seems like the easier, better route to take. It seems like it will lessen our burdens or make life easier.

Yet, oftentimes, when we give up, it can actually make parts of life harder. When you give up questions remain. What would have happened? Could I have overcome? Could I have reached my goal (or completed the task/event/etc)? Could sticking with it have brought something more to my life? Will I ever know the strength that I really have?

If you've given up lately.....don't dwell. The past is the past and new challenges await you tomorrow. Just make a decision now that with the next challenge you face, no matter how tough it may seem, you will believe that good will come and you will find the strength to stick with it - somehow even if it doesn't feel like it right away. YOU are worth it.

CrossFit and the Warrior Within

2009-04-21T07:57:00.000-04:00

By Lisbeth Darsh
(from CrossFit Fairfax Blog)

Most of us are not Marines or Navy SEALs. Not all of us are cops or firefighters. Most of us don’t live heroic lives or even talk about bravery in any real context. We know little of real need, and less of sacrifice. Instead of facing danger daily, most of us face boredom daily; there is too much of everything in America. We have wants and large appetites. Discipline is relegated to putting half a teaspoon of sugar in our tea, or buying a smaller car to save on gas, or skipping dessert. Like it or not, this is modern-day America. We are not warriors. Yet, within our microcosm of daily abundance, we CrossFit. We willingly subject ourselves to a rigorous, demanding program that brings us to our knees. Why?Why CrossFit? Why not just go to a globo-gym and use the cupholder on the elliptical and watch the mindless television on the treadmill and push ourselves only as hard as we feel like? Why not take the easy path? Why subject ourselves to an hour of agony each day, alone in our garages, or in a group at an affiliate, driven by some crazed trainer who asks questions like, “Doesn’t that suck?” And when we gasp, “Yes!” she laughs and hoots, “Faster!” Why take the sweat-soaked, muscle-aching, tear-producing, hand-tremoring path of pain and perseverance that goes by the name CrossFit?

Because we must. Because CrossFit hurts. Because it makes us cry. Because it really sucks. Because it is the hardest thing we’ve ever had to do. Because it is the easiest thing we’ve ever had to do. Because we hate it. Because we love it. Because, ultimately, we want to know what courage really is. Because, in all of our time on this planet, we have never once put our lives on the line and learned what it really, really means to be afraid and step forward anyway. Because in the darkest depths of our workouts, in the minute of greatest pain, in that last ten Burpees of the Filthy Fifty, in the last Clean of “Linda”, in that airless, starry moment when we place one foot over the edge of the cliff and walk forward to see if the very clouds themselves will hold us up, in that moment – that moment alone — we are truly alive.

Matraca Berg sang it best: “Leap. And a net will appear.” That net is us – the person we didn’t know we could be, the warrior within, the conqueror unleashed – that very part of us that forces perseverance, that demands discipline, no matter the consequences. CrossFit brings us to that place inside of ourselves.

In this plush, overfed part of the world that we live in, CrossFit strips us to the bone and lets us see the very marrow of our souls. And what lies there, inside of us, is not always pretty. Sometimes it is a bitter heart, or a quitter’s attitude, or a cheater’s nature. It is raw and revealed and naked. But it is us. It is who we are, who we were, and, most importantly, who we will be if we do not work harder. In that realization of our own inadequacies, however, lies our very salvation. For, within the confines of the Workout of the Day, if we’re lucky, in that moment of dedication and drive, in that frenzy of encouragement, support, and love for our fellow CrossFitters, we also catch a glimpse of our very best selves – and, if we’re observant, we see it in others too. Through our CrossFitting efforts, we see who we could become, with a little more effort, a little more honesty, and a little more courage. Just like a faster 5K time, that better self is within our grasp; if we try hard enough, if we do the work, if we believe. Try. Work. Believe.

This is the true challenge: to use CrossFit to become a better person, not just at CrossFit, but in life. Allow CrossFit to awaken that warrior within and then use this force to make a difference. How do we do this? By not settling for the easy option. By not using the phrase “good enough.” By learning to use — to live — words like “serve” and “sacrifice” and “community.” By doing the right thing. Always. Even when it hurts the most. Especially when it hurts the most. By living our lives so that thorough examination of our actions reveals only character, prudence, and honor. By living as a warrior should. Now, more than ever, in this overindulgent society of ours, we need warriors. We cannot continue to expect our warrior class – our Marines, soldiers, sailors, airmen, cops, and firefighters – to bear the entire burden of protecting the very fabric of our society. We all, in small ways, must do what we can in our communities to uphold values like honesty and justice and responsibility. We must be warriors in our hearts, willing to fight for what is right, and to face the enemy, even when the enemy is us. When we CrossFit, maybe in some small way, we take that first step toward mentally joining the warrior class. And then, hopefully, we take another step. Hopefully, we inspire those around us to join us in what could be described as a crusade for a better society, a better nation, and a better world. The future really is in our hands.Leap. And the net will appear.

Springtime Energy

2009-04-17T12:48:00.003-04:00

It is definitely springtime, yet it is hard to believe that the mornings are still so chilly. It seems like winter has lasted forever because the first days of cold began way back in October. The cold and rain have been keeping so many cooped up inside, hoping for warmer and drier days. I know that many have been saying "I REFUSE to go running in the cold even one more day!!" (I'm one who has been saying that). Sometimes it just feels hard to push yourself day after day after day, when for months on end the weather has been not so cooperative for the every day runner!

But, I believe we are now over the hump and are ready to ride smoothly into some beautiful days of running! Even if it rains, it will still feel good because it will be warmer. The exhilaration of being outdoors, running with the cool breeze, hearing the wonderful sounds of brand new birds singing their songs, smelling the amazing scents of the blossoming flowers! AHHHH....I am at ease just imagining it all. It makes me want to throw on my running shoes, get the leash on my dog, and head out for one of those long slow runs!

Spring is the time for everything to be renewed and come alive! Us included. What were those health and fitness goals you were thinking of on New Years that you set on a shelf when the cold would never let up? Now is the time to pull them back out and start focusing on them again.

During the winter I pushed on through the drudgery and used CrossFit to energize me and keep me going. It has done the job! Not only did it give me something new and challenging to look forward to each and every day during the toughest part of winter, it motivated me to reach new goals and accomplish new things. The amazing thing is not just how CrossFit has been transforming my body and my general fitness (I can now do 15 pull ups in a row), but how it has also transformed my running.

When I began CrossFitting back in December 2008 my average 3 mile pace was around 10:30, 10:00 on a great day if I was pushing it, 11:00 on a tougher day. Today, my average 3 mile pace has reached as low as 8:29 on a great day, and 9:00 on a slower day! All that while running LESS miles since the end of January.

Add the advent of Spring and a renewed energy lifting my spirits to my recent CrossFit accomplishments, and I can't wait to see what there is to come. Maybe an 8:00 pace on a great day? How about 25 pull ups? Maybe 20 sets as Rx'd in a Cindy workout? There is no telling what can be achieved with a little push, a lot of excitement, some good weather to boost your spirits, and great friends to cheer you on!

LET'S DO THIS!!!

It's a New Season and I'm turning 40 this year

2009-02-10T13:03:00.003-05:00

Our newest season is officially underway and now it is time to get serious. Serious about our goals, serious about running, serious about getting to know some new people, but most of all, serious about having some FUN!!!

Our group is now 70 strong. We've lost a few folks, which is sad. But, we've gained some new (and really great) people!

I love the start of a new season. The fresh, new smiling faces. The familiar, friendly faces. The excitement and renewed energy of them all. It is infectious! You can't help but get excited about meeting up with everyone to run when everyone is happy and ready to go! If you miss a day, you might miss out on something. At least that is the feeling.

I love hearing about everyone's goals, the new PRs they want to set, all the new things they want to achieve. It makes me want to do something new too. What will it be? Will I run more or less? Will I run harder or easier? Will I start swimming and cycling, and do a Triathlon? I honestly don't know yet! So far the only goal I've set for fitness is to get serious about my diet and CrossFit. I want to get my overall fitness in to peak condition, and then see what else I can do beyond that. Having overall fitness topped out will help with everything else that I might want to do. Maybe I really will run an Ultramarathon during the year I turn 40 (between 7/2009 and 7/2010).

I sit back and remember the year that I turned 30 - 1999. I hated that year and that birthday. I was in the best shape of my life (to that point) and I had 3 amazing daughters. Yet something was still missing. It wasn't something that I didn't "have", it was more fear of the future. Not believing in myself, not feeling like I had accomplished much, and feeling as if I hadn't done much to make a difference in this world. I had no purpose.

Since that time so much has changed. I found purpose, to find a way to try to change the lives of as many people as I can through fitness. I want to help them build their self-esteem through running and fitness. Getting fit can give someone a confidence they've never had before, and when that happens the possibilities are endless. Believing in yourself, believing that you can overcome challenges, it changes your life. I found that through fitness, and since that time have had "purpose" in my life.

So, regardless of what I choose to do, this year, one thing I will keep doing is living out my "purpose". And so far this is shaping up to be one of my best years yet. I'm looking forward to all there is to come.

Bring it on 40's....I'm ready for you!

ING Miami Marathon and Half Marathon

2009-01-29T07:02:00.002-05:00

Well, we finally completed our Season's final goal - the ING Miami Marathon and Half Marathon. Four of us finished the full Marathon, three finished the Half Marathon. It was the first Full for 2 people, and the first Half for 2 people. It was awesome to have everyone achieve their goal - to FINISH!!!

Racing is a difficult thing. You can train and train, yet you just never know what race day will bring. Sometimes you wake up feeling amazing and ready to reach a new PR, yet sometimes you wake up and feel the dread of impending "defeat" (whether its valid or not). For me, I woke up Sunday morning feeling good but as we walked out of our condo towards the start area my fuel belt felt like it weighed 10 pounds. It never feels like that. It didn't occur to me immediately that the heaviness of my belt would be an indication of how I would feel during the race, but it sure came back to me later!

I had intended on running a 10 minute pace for the first couple of miles, and walking with every water stop or mile marker. Instead, I felt pretty good so started out averaging a 9:30 pace. I started the walk breaks early, because I wanted to make sure I conserved some energy. I figured that if I could hold a 9:30 pace WITH my walk breaks then I would be sure to finish in 4 hrs 10 mins. By the halfway point I was definitely not holding my 9:30 pace and my hamstrings were already starting to get really sore. This was not good.

Every mile saw me getting slower and slower, and by mile 20 I was taking walk breaks not just every mile but every half mile - at the water stops AND the mile markers!! Sigh.....this was not what I had planned. I tried to cheer up and enjoy the scenery around me, but at about that point I think the city had their fill of the race and the people stuck in their cars at the intersections were blaring their horns and cussing out the runners and police officers. It was getting "hot" out, and I was so naseous that I couldn't drink any sports drinks or water. I resorted to rubbing on the BioFreeze to cover up the aching in my hamstrings and calves. Since I couldn't drink anything I started swishing water and spitting it out so that I could at least "feel" hydrated!

I guess it was around mile 23 when there were young kids handing out sponges out of a big bucket of nice, cold water. I HAPPILY took one, but as I wiped it across my face realized that one side of the sponge was scratchy. Combine the scratchy side of a sponge with the huge amounts of salt on my face (from sweating) and you have one very painful instant exfoliation! Not exactly what I wanted during my Marathon! But, I figured it out quickly and the soft side of the sponge felt so good I carried it with me to replenish with water at the remaining water stops!

During the race I had seen "Elvis" several times, but somehow during the last 3 miles of this race we kept passing each other. He was having fun getting all the shouts and cheers, but I was annoyed because I kept having to look at his butt with his pink or orange underwear showing through his white pants. So, I decided that I just couldn't have Elvis beating me in this Marathon! It was my motivation to keep running and stop letting the exhaustion and aches and pains make me want to sit down and whine! I think that I actually did beat him, if only by a minute.

For the first time ever, I finished a marathon feeling like crap, not just physcially but emotionally. Usually there is a sense of elation just to have finished! This time it was odd. It was like the negativity of the angry crowd stuck in traffic had washed over me. I just wanted it to be OVER!!! But, after getting my food and goodies, I went back to the tent and my friends eventually found me. After getting to relax, I started to feel better and started to feel happier about the race.

No, I didn't finish as fast as I wanted. I was, in fact, at least 20 minutes slower than I had wanted to be. Yet, considering how much pain I was in back in October during the Steamtown Marathon, and this time my knee wasn't even really hurting at all (just achy by about the 23rd mile), I realized this was actually a good race. October wasn't that long ago, and it took me a good two months for my knee to stop hurting, and I've now just run another Marathon and it didn't hurt at all!

So, I guess it isn't always about speed! I can whine all day that I didn't run 20 minutes faster, but the fact is - I FINISHED and I finished without injury! My strength training is working because I am getting stronger and I am recovering incredibly fast! Besides that, I was there with friends, and being able to share the triumphs and disappointments together - that is what REALLY mattered!!

Its not about the speed....its about the friendships, the small successes, and just having fun!!!

Overall Fitness

2009-01-23T14:01:00.002-05:00

This weekend will basically "tell the tale". I've been working hard the last few months trying to improve my overall fitness, instead of just focusing on running and running alone. My intent is to try to improve my running by improving every other aspect of my fitness. I've seen the results and I certainly feel the results. This weekend will be a TEST of the results....by running the ING Miami Marathon and hopefully running it better than the last few of my marathons.

Since 7/28/08 I've gone from 131/2 lbs. and 28% body fat down to 123 lbs and 20% body fat. I feel wonderful, my energy levels are at "high" most of the time (when I sleep good), and I just FEEL happier and better. I love the feeling of my clothes being loose, and I love seeing the changes in my body. I've got muscles where everything had begun getting flabby again. I'm seeing the hint of that ever elusive 6-pack that I never fully achieved but once came close to having (maybe this time I'll actually get it!). I'm strong and can actually do a few pull ups, which I never even tried doing before even when I was at my most fit.

There is most certainly something to be said for MAKING time in your schedule for even a short workout. When I first started working out this way, I asked my Trainer (Jerome) if a 10-20 minute workout was really going to be enough. I was so skeptical. I was of the school of thought that it took an hour or two a day, at least 6 days a week, of heavy lifting to get the fitness I desired. I couldn't have been more wrong.

My workouts range between 10 and 30 minutes, but more often than not are around 20 minutes. It isn't the time I spend working out - it is what I DO while working out. My short workouts are intense, and they work! Too bad I was only doing this 1 or 2 days a week for the first two months. Its only been since about November that I stepped it up to 3 or more days a week. I should have started sooner.

That is why even if I have an "average" Marathon time, compared to my other Marathons, I will still be pleased. The true test will come this fall when I run an October Marathon after taking the next few months to REALLY focus on my overall fitness. I'm going to have fun doing CrossFit, take the pressure out of running, and head into my 40th birthday being in the best shape of my entire life!

That's the goal for the year, and I INTEND and EXPECT to achieve it. GET SOME!!!

Its a New Year

2009-01-13T10:02:00.004-05:00

It is hard to believe that we are already two weeks in to a brand new year. Where does the time go? It seems like just yesterday I was having to remember to write 2008 down with dates, and now I have to start that reminding all over again with 2009. But, life seems to be like that....just when we start to feel comfortable, or get used to things, it changes.

It is pretty ironic that for someone who really isn't fond of change, I so look forward to the New Year, and I inevitably am the sole cause of much of the change in my own life. I guess none of us really like change, yet deep down we know it is good for us.

Like the moment I realized that I was the reason why my kids were shy to talk to new people, and vowed to change that within myself so that I could set the example for them. I've worked hard at that for the last four years and it is amazing what that one small "change" did to change my life. It brought me new friends that have become some of the best friends I've ever had. It It has led me to attend different churches by myself, allowing me to meet some really great people and learn from them. led me to start USA Fit Gwinnett, which is the most amazing group of runners, coaches, and friends!

I often sit in wonder at my life and how fortunate I am, and realize that it is mostly a series of small events that open the way for so many greater things. Things that are often not even anticipated, and maybe not even wanted or thought of at the time. Yet, when you open up to change, to growing yourself, the possibilities are truly endless. It just takes a little courage, a little faith in yourself, and the desire to just take that first step.

So, as we head in to another New Year, 2009, I will once again take stock of my life and myself, and I'll contemplate ways that I can change and hopefully open some more doors to some really wonderful things to add to my already really great life.

Race Preparation from Coach Robbie

2008-12-14T17:15:00.001-05:00

Race Preparation

Having a good plan in place can make the difference between having a very positive or negative experience. Plan your race. Race the plan.

The Week Before The Race

Plan To Taper – If you take a close look at the training plan you’ll notice that there is a significant reduction in training, time and intensity during the last several weeks. This is a critical part of the program as it allows the body to rest and recover.

Plan To Eat A Balanced Diet – Focus your efforts on increasing the amount of carbohydrates in your diet and drink water. Your body has to adapt to this so don’t think you can just “carb load” at the last minute. It doesn’t work like that.

Avoid Alcohol & Caffeine – Both contribute to dehydration. And while caffeine has been said to boost performance, you definitely don’t want to take it before a race if you’re not used to it.

Plan Your Pace and Strategy – By now you probably have some goal in mind. You might find it helpful to have a pace chart. A pace chart will give you an idea of where you should be as you cross each mile of the race. But, you must also plan to be flexible. You may not hit the mark every mile and you shouldn’t let this discourage you.

You can obtain and print a pace chart at RunnersWorld.com at the link below. You can also print a pace band that you can wear. Pace bands are also available at many race expos. They are even available as temporary tattoos!

http://www.runnersworld.com/cda/marathonpaceguide/0,7167,s6-239-283-317-0,00.html.

Get Your Race Packet Early – Don’t wait until the last minute to get your race packet. Plan to go to the Expo early and get it out of the way.

Get Plenty Of Rest – Start getting used to going to bed early and make sure you get 7-8 hours of solid rest. You’re apt to be a bit nervous the night before the race and may not sleep well. Several good nights of rest prior to race day can help make up for this.

Stay Off Your Feet – While it may be tempting to go sight-seeing the day before the race or hang out at the Expo to see everything there, keep your foot-work to a minimum.

Develop A Checklist – It makes things so much easier if you use a checklist. Your chances of forgetting something dwindle significantly if you plan what you’ll need to bring ahead of the race.

The Day Before The Race

Stay Well Hydrated – Continue drinking water and sports drinks to remain well hydrated. A simple way to gauge this is by the color of your urine. Clear urine with just a hint of yellow is a good indication that you are well hydrated. The darker and more yellow it appears the less hydrated you are. Be careful not to over do it though. Over-hydration can be just as dangerous.

Keep Eating Carbs – Many races sponsor a pasta dinner the night before the race. These can be fun to attend. Just remember to watch your portion size. Eating too much can cause you not to sleep well or end up with an upset stomach.

Check The Weather - and plan accordingly. In planning what to wear consider the fact that it’s going to feel approximately 20 degree warmer than it is when you’re running. You may also have to adjust your goal depending upon whether it’s going to be really hot or cold on race morning.

Organize Your Gear – Before going to bed, gather up all your items using your race checklist. Layout what your going to wear, pack your race pack, pin your number to your shirt, etc. This will help minimize what needs to be done in the morning.

Relax and Think Happy Thoughts – This is the time to chill out. Stay off your feet. Take a warm bath, do some yoga or light stretching and visualize the race and how you plan to succeed. Above all, stay focused on being positive. Say stuff like, “I’m going to have a great time”. “I can’t wait to cross that finish line”. Don’t even allow negative thoughts to enter your mind. Push them away and replace them with positive thoughts.

Go To Bed Early – Set your alarm (you might even want to set a back-up just in case) and get a good nights sleep.

Race Day

Don’t Try Anything New - That goes for clothes, food, etc.. Stick with what you know works. Wear the same shoes, clothes. Eat the same foods and drink the same beverages you’ve used during training.

Arrive Early – The emphasis here is on planning. Before race day, you want to know as much about the race location as possible. Plan where to park, plan enough time for one last use of a bathroom, plan time to get to your pace group, etc. You don’t want to get there too early and get stuck waiting for hours before the start of the race and you definitely don’t want to have to rush to the start of the race or miss it altogether.

Locate and Run With Your Pace Group – One way to ensure that you cross the finish line in the time you want is to run with a pace group. You’ll find pace groups at most large races. Generally speaking the pace groups are spaced out about 10 minutes apart (ie., 3:50, 4:00, 4:10, 4:20, etc.). Running with a pace group will also help keep you from starting too fast (or too slow) due to all of the excitement.

Eat, Drink & Be Merry – A good rule of thumb is to plan on drinking about every 15 minutes. At most large races, water stops are found at just about every mile. Most will have water and sports drinks. It’s a good idea to alternate water and sports drinks. Fuel, in the form of gels, power gels and sports drinks should be consumed about 6-8 miles or every hour. Many races will provide fuel at specific water stops throughout the race but unless you’ve used the fuel before, you may want to carry fuel that you know works for you.

Listen To Your Body – Run your race, not someone else’s. You need to listen to your body. You should be monitoring how you feel at all times. Do I need to speed up or slow down? Do I need to drink or eat? Make adjustments as you go. If you find yourself in pain, don’t ignore it. Deal with it. If you have to slow down or even stop, you slow down or stop.

After The Finish

Keep Moving – As you cross the finish line your first thought is going to be to sit down. Well, DON’T. You need to keep moving. At most big races, you’ll be encouraged to keep moving through the finish area anyway. You want to allow your circulation to return to normal so keep moving. If you stop and sit, you may feel light headed, nauseous, etc. If you do, head to the medical tent.

Eat, Drink & Be Merry – Be sure to drink water and sports drinks immediately to replace fluids immediately. You should also consume some form of carbohydrates within 30 minutes after finishing to aid in replenishing depleted glycogen storage. Continue to drink plenty of water and sports drinks and eat foods high in carbohydrates and protein throughout the remainder of the day. And of course you’re going to want to CELEBRATE!!! So don’t forget this important part of finishing.

Rest & Recovery – You’re going to be sore for several days following the race. You may want to try a cool bath to help reduce the swelling and soreness in your legs. An anti-inflammatory, such as ibuprofen, can also be helpful. If you decide to try a massage, make sure that you go to a therapist that understands the needs of an endurance athlete. You want a light massage, not deep tissue.

Finally, you need to take some time off from running. Your body needs time to heal. Don’t do any hard or long distance running the week following the race. Within a few days you can take a walk. Towards the end of the week, you can try a very easy 1 or 2 mile run depending upon how you feel, but nothing strenuous. After that, for the next 2-3 weeks you can start to ease your way back into running short distances, but again, no hard runs (no speedwork, tempo runs, etc.). Let your body heal properly. For a half marathon, you need about 2 weeks to recover. And for a full marathon, you need 4 weeks.

Get Over it! ---from Coach Robbie

2008-12-12T10:20:00.000-05:00

Hello All,

By now, many of you have looked at the schedule for this weekend. For those who have not, we’ll be doing anywhere from 6-21 miles depending upon which training program you’re following. For those who have never done this kind of mileage before, you are probably forming some opinions about our little fun run this weekend. That’s right. I said “fun run”. And while not everyone will agree with me on this, that’s how I see it.

So, with today being Wednesday (aka, “hump day”), it seems fitting to me to have a brief discussion (can Robbie be brief?) about how to get over the hump. Whether it’s mental, physical or both, a long, high mileage run is a challenge. But it’s also very necessary to preparing for endurance events like a half or full marathon. So my intent with this installment of my newsletter is to help you get over the hump.

You see lately I’ve noticed a lot of people (self included) suffering from the change. Now I’m not talking about menopause, because I’m not old enough to go through that yet (and I think you have to be female, but there is some evidence to suggest that men may go through it too). Anyway, the change I’m referring to is the change of season which has brought such wonderful positive changes in temperature, daylight, etc… Perhaps you’ve noticed we have less light, less warmth and less dryness. So with that, I have heard all kinds of excuses for not running such as “it’s too dark, it’s too cold, it’s too wet, etc” from people around me – including myself!!! WAH! WAH! Dry your tears cause we’ve got work to do.

You see, no one is immune to this thinking. But, we must press on if we want to achieve our goal. It’s time for the tough to get going as the saying goes. These runs can be whatever you make of it. They can be “fun runs” or not. The choice my darlings, is up to YOU. And yes, I just used the term darlings because you are all special to me. Each and every one of you. I wish I could interact more with everyone. I wish I could run by your side, every step of the way. To encourage you when you need it. To tell you, you are great and you can do this when you’re just not feeling it. To tell you not to worry about that ache, cause it’s not life-threatening. But you see this is one of those sports, like so many, where you must reach down deep inside when you are challenged and pull that extra “Mo-Jo” out. I guess what I’m saying is, you have to find your way, on your own. I am your guide. But you are the one in control. If you want to run a marathon, you’ll do it. And nothing I say or do will change that.

I will be running 19 miles on Saturday. Many of you will be running 19 miles too or some other challenging distance you might not be used to. You might even be questioning how you’ll do or if you’ll be able to do it. Well, unless you are truly injured, you will do fine and you will do it – if you want to. But you will probably experience some rough periods. You might even feel like stopping (gasp!). So I want to make some simple suggestions to you to ensure that you have a long, enjoyable “fun” run.

1) DO NOT WORKOUT ON FRIDAY! Take the day off. You deserve it. Don’t do anything. Give your body a rest day. Trust me. It works.

2) GET PLENTY OF REST. Go to bed early and get at least eight (8) hours. Can’t afford to do it you say? You can’t afford not to. Tell hubby to take care of the kids. Tape your favorite show. It will be there tomorrow. Leave work early. Do what you gotta do.

3) EAT BEFORE! Eat something at least 1-2 hours before our run. So that means between 5 and 6 am you’re going to chow out on something small and full of carbs.

4) EAT DURING! As we’ve already talked about, during such a long run you need to plan to re-fuel. That means water, Gatorade, beans, bars or gels. Plan on re-fueling at least every 45 minutes to an hour. Many of you are already accustomed to this, so I’m just reminding you of its importance. Remember, if you allow your glycogen stores to get depleted, your muscles will make sure you are seated (with seized up muscles). Not fun. Don’t let it happen to you!

5) EAT AFTER! Obviously, after such a long distance, you need to plan to eat afterwards as well so you replenish your glycogen stores and bring your hydration level back to where it belongs. This isn’t hard. Water, carbs, some protein and lipids (fats). PJ’s has it all. Bagels, Eggs, Peanut Butter, Milk, etc.

6) WALK IF YOU HAVE TO. It’s ok and many people do slow down or even walk some during a half or full marathon. It’s not a sin. If you’ve lost your breath, stop and catch it. Can’t hold it anymore? Stop and go! It’s not the end of the world. It’s all part of being human.

Ok, so that just about does it for now. I could go on and on and on. Actually, I have gone on and on and on. So that’s it. I’m done. For now that is. Until Saturday. See I’m scheduled to talk about race preparation. So I’m going to get busy to work on trying to condense that subject into a 7 minute verbal sprint, and you all have a great tempo run tomorrow and I’ll see you all on Saturday. Stay dry!

A Runner's Thanksgiving Prayer

2008-11-25T15:06:00.001-05:00

Some thoughts for runners on Thanksgiving
By Dr Kamal Jabbour, Contributing Writer

It is Thanksgiving, and runners have a lot to be thankful for. First and foremost, we are thankful for healthy bodies that permit us to run; for little aches and pains that prompt us to slow down; for boundless energy that carries us through each day; and for medical staff who mend us fast when injuries get in the way.

We are thankful for the bounty that feeds our body and soul; for pasta that gives us energy for the long run; for bagels that refuel us when we are done; for the bananas that protect us from muscle cramps; and for coffee that picks us up when we feel down.

We are thankful for energy drinks that give an extra boost; for flavored granola bars that we carry along; for sticky gel in little pouches half-way into a race; for glucose tablets and chewy sticks for a quick sugar fix; and for clean water before, during and after every run.

We are thankful for garbage bags that cover us in the rain; for reflective vests and flashing lights when we run in the dark; for headbands that keep the sweat out of our eyes; for padded socks so soft and smooth to cuddle our toes; and for mittens that keep our fingers warm when it is cold outside.

We are thankful for lightweight shoes that carry our weight; for ankle supports and stability bars that protect our feet; for multi-layered EVA that cushions from the roads; for carbon soles that wear so slow and give us lots of miles; and for pointed spikes that move us forth in the cross country mud.

We are thankful for orthotics when our arches fall; for glasses that absorb UV light when we run in the sun; for mesh singlets that wick the seat and keep us cool; and for colorful jog bras that keep things in their place.

We are thankful for high-tech gear that makes us look cool; for monitors that keep our hearts in their target zones; for nasal strips that hold our noses open in the wind; and for water tanks that wrap around.

We are thankful for vaseline that keeps our thighs sliding along; for band-aid strips over our nipples that save them from rubbing raw; for bags of frozen peas to heal the swollen heels; and for loads of ibuprofen.

We are thankful for directors who enter us on race day; for volunteers that we abuse in the chute; for loving spouses who claim we look good when we feel awful and sick; and for children who endure hours of standing in the cold and pouring rain.

We are thankful for running partners who wait when we are late; for roads so flat we run each day in our wake and our sleep; for workers who fill cracks and potholes, and save our ankles and feet; for truck drivers who plow the roads, yet see us through the snow; and for sleepy motorists in the morning who wave.

We are thankful for trails so soft that give our knees a break; for trees that shade us from the sun and cool us in the heat; for streams and fountains cold and clear that refresh us when we tire; for birds that sing, squirrels that climb and deer that bound around; and for all those who work so hard to keep these trails well groomed.

Finally, we are thankful for the joy of running; for that patient first coach who got us out of the door; for the runner's high that shapes our moods; and for the healthy way of life that shapes us every day.

Who Do You Run For?

2008-11-24T19:03:00.001-05:00

By Coach Robbie

Hey All,

I have to apologize. I know I haven't written to you in a few weeks. But, to be completely honest, I've been really busy. Between work and family, I haven't had much time to think, let alone write. And on top of it all, I feel like I've had writers cramp!

But that has all changed. As I write this on my Palm Treo I'm flying back from Buffalo NY, the coldest, darkest, dreariest place in the US short of Alaska, reading the December issue of Runner's World magazine. While reading this issue I ran across a Breast Cancer Ad where the headline read "Who do you run for?"

Who Do I Run For?

What a powerful statement this ad makes. Having just spent the last four (4) days helping my sister pack and move my 79 year old Dad I've had plenty of time to reminisce about the past. My Mom died from lymphatic leukemia in March of 2003. I last saw my mother in good health in December 2002. We had lunch together and had a great time. My mother was active all throughout her life. She regularly worked out at the gym, played tennis and golf and road a motorcycle! Throughout my teens and as a young adult I was never active. I avoided physical activity. She would always encourage me to engage in some physical activity but I would just say “I don’t have time”. My mother would say, “Robbie, you have to make time.”

Well, eventually I did make the time. At the time my mother and I had our last lunch, I was 3 or 4 years into serious running. I had not tackled a half or full marathon yet but my Mom was pleased to see me exercising and taking an active interest in my health. But over the following three months my Mother’s health went downhill fast. By the time she was diagnosed with lymphatic leukemia there was nothing that could be done. In early March, my sister called to tell me I needed to get on a plane immediately and come home. When I arrived in Buffalo, my mother was heavily medicated and did not know who I was. My mother died a week later.

As sad as that all sounds, over the past four (4) days my sister, father and I have reflected on all kinds of memories, mostly good, some not so good. One day, while packing, I discovered a book that belonged to my mother. The book, entitled "Path To Victory: A Sports New Testament With The Testimonies Of Athletes Who Are Winning In Life", reminded me of the active lifestyle my mother led. My mother had a strong bond with God and was devoted to keeping her body and soul in good health. In comparison, I don't share the same belief in God as my mother (I'm agnostic) but I have come to see the value of maintaining good health. But what really took me by surprise was the impact my mother had on my health. I had always credited my Dad, more than my Mom, with making me the man I am today. What a revelation I had this week. The reality is, they BOTH contributed equally.

I Know Who I Run For.

Up until now, I had thought that I run for my own self-gratification. After all, the sense of accomplishment is very satisfying. I truly enjoy running. I’m sure many of you can relate to this. But after reflecting on the past, I came to realize that it’s not all about me and it never has been. I run for many reasons. I run for my Dad, my sister, my brother, my kids and many others as an example of the benefits that come from maintaining a healthy lifestyle. I run in honor of my Mother, who taught me the importance of taking care of myself. And as I believe my Mother did for me, I run for my children so that I will live long enough to teach them how to win in this life. I also run as just another example of the fact that you can do whatever you set your mind to. That is why I try to see something positive in doing hills, speed work and tempo runs while others might complain and avoid these important forms of training.

Who Do You Run For?

Obviously, I’ve shaken the writer’s cramp. But since it’s not all about me, it’s now time for you to reflect on and give some thought to the statement, “Who do you run for?” If you’re running, whether it’s with or without the group, you’re obviously committed. But what keeps you committed? It’s important to revisit this periodically so that you maintain your focus. And if you’re so inclined, I’d love to hear from each of you on this topic.

My First Steamtown Marathon

2008-10-14T08:06:00.004-04:00

I drove up to Pennsylvania (PA), starting out on Thursday and getting there Friday (after a nice stop at a hotel for the night). It was a pretty drive - surprisingly easy for someone who has never driven long distance before. I've "travelled" long distances before but always when someone else drove about 80% of the time. So, this was new for me, especially with taking my daughters too.

We stayed with my brother Chris. He took us to New York City on Saturday and we spent the day checking out the sights - the Staten Island Ferry so that we could pass by the Statue of Liberty, the Subway, Manhattan, the Street Performers, the Empire State Building, Times Square, shopping at the Virgin records store, M&M store, Hershey store, and more. It was cool seeing all of that. NY is a different world. I was about ready to leave by 7 pm though because it began getting REALLY crowded. You couldn't walk down the sidewalks or cross the streets without bumping in to people because there were so many people. I guess I'm not ready for NY life! LOL!

Sunday was the Steamtown Marathon. My 7th Marathon and Chris' first. He did awesome - finished in 3:54:07. Fabulous for a first marathon! He loved it and is already looking forward to doing another. My time was 5:12:00. I started out great and did well until Mile 10. In mile 9 my knee began hurting and by mile 18 I was walking a bunch because of the pain. I saw the vans picking up runners to drive them to the finish and it was SO TEMPTING. I've never been that tempted to jump on the vans before.

In fact, I had never actually contemplated quitting a Marathon before. I feel like I have a glimpse of the awful pain people must be in when they DNF in a Marathon. I wanted to cry just thinking about it. I can't imagine how awful I would have felt if I would have actually quit. Keeping on probably wasn't the smartest choice I've ever made - especially considering the state of my knee. But, I kept thinking about Joyce and how hard she, at 62 years old, pushed herself in her first Marathon (the Georgia ING Marathon) and how she would not have quit! I couldn't imagine telling her that I bailed out, that I couldn't do it.

I also thought about all of my friends cheering me on before the race. That is the stuff you don't forget easy. Friends are like life-lines.....speaking to you when you need it most, even when they are not right there with you.

It made me realize that the best part of USA Fit Gwinnett isn't the running, its not the information you are given, or even the training program you follow. It is the friendships that you make that make this group so great. Without this group, we would not know, or even likely meet, the people that we have met. And the friendships that have been formed through this group are priceless.

Happy Running!

Running Nuggets

2008-10-08T18:18:00.001-04:00

Given to us by Coach Janice, which she found on runnersworld.com. It is written by a woman that participated in a series called Marathon Moms.

September 21, 2008
Running Nuggets

I'll never be a running expert-I think you have to clock a sub-20 minute 5-K to qualify for such a title-but 18 months of solid training has given me some definite ideas about what works and what doesn't. Like fast-food nuggets whose "meat" might be a little suspect, consume these tidbits at your own risk.

• There's very little about running that isn't hard.

• That said, there's an easy hard (a cruise where you let your mind wander as your feet thump) and a hard hard (a run where your heart threatens to thump right out of your chest). Depending on what your life schedule looks like-are you just coming off of baby number three?-or what your goals are-no sleep ‘til Boston?-hard hard runs should account for between 0 and 35% of your overall mileage.

• Don't make your hard runs too easy. More important: Don't make your easy runs too hard.

• The only way to guarantee that you will have time today to run, whether it's a Saturday or a Tuesday, whether you're single or have more kids than the Brady Bunch, whether you work 9-5 or at your leisure, is to wake up before the world does and rip that sucker off. No ifs, ands, or buts.

• Deep satisfaction lies in crisply inking a check next to "run" on your to-do list before the clock strikes 9 a.m.

• Adages like "When it hurts, speed up"; "Pain is weakness leaving the body"; and "That which does not kill you makes you stronger," make good T-shirt copy, especially for the high school crowd. But most of the time I feel plenty strong-and appropriately weak-and don't need to prove it.

• For a race you'll remember, pick trails over roads, hills over flats. A year later, I can still recall the colors of the leaves littering the singletrack and the bluebird sky of the 2007 Vasque Golden Leaf Half-Marathon in Aspen, happening this weekend. (Not so remarkable you say? Consider this: I have seriously contemplated writing my pin number on my ATM so I don't have to always mentally fish for it.)

• For a fast time, roads trump trails, and flats are your friend. I'm hoping the 2008 Denver Half Marathon, in about a month, will prove that to be true. No matter my finishing time, though, I'm sure I'll still think much more fondly of the Golden Leaf.

• There are very few motivation issues that can't be solved, at least temporarily, with a new running playlist that may include Melissa Ethridge's "I Run for Life," depending on how many times you've (over)played it.

• What new tunes can't fix, a new pair of running shoes definitely can.• Fussy cargo notwithstanding, running with a baby jogger is physically easier than it looks; running on a treadmill, which actually moves your feet for you, is much more mentally challenging than it looks.

• There are very few work-related reasons to skip a run. The editor-in-chief of a major magazine once told me, "Nobody is so important that they can't be out of the office for an hour a day."

• There are many more family-related reasons to skip a run. I have yet to come up with a comprehensive should-I-have-skipped-it gauge. Barfing kid? yes; 100 degree temp? maybe; a "stomachache"? (read: secret plea for ginger ale): no. But I have found, the longer the run goes, the less necessary it seems.

• Four times a week is enough time to improve, and still recover between outings.• Stretching is not overrated.

• Speed can be overrated. Obviously, going faster today than you did yesterday is always gratifying, but here's the raw truth: Nobody really cares about your times except you. Friendships aren't based on splits, but miles shared; laughing about a botched water hand-off is much healthier than agonizing over how glacial the second half of the race was; covering 26.2 is covering 26.2, whether it takes 3 hours or 5. Put another way: Unless your last name is Kastor or Radcliffe, there's a minuscule chance any race time of yours will make it into your obit.

• You'll never regret slowing your pace if doing so convinces one more person to believe that, although running is hard, she's up for the challenge.

What's Your Mantra?

2008-10-08T17:49:00.001-04:00

Another snippet from Coach Robbie:

The subject of my newsletter last week was on finding something to REWARD your self with. Did you pick something yet? Some of you wrote to me to tell me about the kind of stuff you reward yourself with. Very cool. If you haven’t picked out something to reward yourself with, give it some more thought and pick something. Give yourself a REWARD.

You see, running is kind of like a mind game. And as if I haven’t said it enough, you have to train your mind as much as your body in order to be successful. So another topic I want to touch on is the importance of the “MANTRA”. A Mantra is a positive statement or slogan you say (and repeat as required) to yourself to remain focused. I can remember two instances where I used a Mantra. I’ll tell you about my most recent.

March 30, 2008, ING Georgia Marathon, Atlanta, GA - I’m sure you all know how much I love Music. When I run long distances, I love to listen to very intense heavy metal music. So back on March 30th of this year I set out to complete the ING Georgia Marathon, my 3rd Marathon, with my trusty iPod Nano. Everything was going great. I was feeling great, running great. Everything was just great, great, great and then it happened. MY FREAKIN IPOD BATTERY DIED AT MILE 20!!! I was powering up this hill, listening to a favorite song, and then suddenly nothing, nada, silence. So there I was, with 6.2 miles to go, stripped of my tunes, my motivation, my secret weapon, left for dead. Of course I went on running and thinking, what am I going to do for the next 6.2 miles? I have to do something! And then it just hit me, a Mantra, which went something like this…

“I AM STRONG AND I FEEL NO PAIN”

I started saying this to myself over and over and over and over again for 6.2 miles. If I had been speaking these words out loud, I would have been labeled “Crazy Robbie”. But you know what? IT WORKED! I felt powerful and strong for the last 6.2 miles. I powered up and down hills and I didn’t feel any pain. In fact, the only thing I felt was a huge sense of accomplishment.

So no, I haven’t lost my marbles and you won’t either if you use a Mantra. The “Reward” and the “Mantra” are simply two of the most effective mental techniques that I know of that will help you to achieve your goal. Whether you’re doing intervals during the week, a 5k this weekend or training for your first Marathon, your have to train your mind. Another Mantra I have used is “ALL THAT MATTERS IS THE FINISH”. You will find that you can talk yourself into or out of anything. It’s a proven fact. Use this to your advantage. This is powerful stuff.

So the next time you’re running that hill, don’t let it have the pleasure of getting a single piece of you. Instead, take a chunk of that hill home with you. Show it who’s boss. After all, you’re the one in control, aren’t you? (Hint: the correct answer is not “Yeah”. It’s “HELL YEAH!”).
Run Strong and Run Happy

Running Rewards

2008-10-08T17:43:00.002-04:00

A little snippet from Coach Robbie:

Hope you’re all having a great week and enjoying the cooler weather. I love this time of year because it really makes it easier to train. And with the increases in mileage, there’s a bit less guilt during the holidays…(hehe). Of course, we still have a long way to go so I wanted to share something I think will help those of you who have never done the kind of mileage we’ll be doing in the next few months.

You may have heard me say that running is as much mental as it is physical. Those of you who have a ½ Marathon or Marathon under your belt already know what I’m talking about. There is a point, especially in a Marathon, where you’ll hit what is known as…

“THE WALL”

Now that’s not to say that they actually put up a wall and you run into it. It’s just that there comes a point in the race where you’ll feel like you can’t go any further. That’s why they call it the wall.

So how do you overcome this thing you wonder? Well, you must train your mind as much as your body. Sounds very Zen-like huh? Sounds like I know what I’m talking about too. I have no idea what Zen is. But what I do know is how to overcome the wall. So have a seat and I’ll tell you a little story.

In 2006, I decide to do my first Marathon. I’ve done two Half Marathons and, like Thomas The Train, I say to myself – “I think I can, I think I can”. So I begin training on treadmill, in the gym. And I do my weekly runs on the treadmill and my long runs on the treadmill. I know that sounds crazy but remember that I’m not all there…Ha Ha. Anyway, as I get into doing the 12 milers and 14 milers and 16 milers, etc. it dawns on me one day that I’m burning one heck of a lot of calories. So one day, I decide to “REWARD” myself with a nice, cold, Starbucks Java Chip Frappachino for successfully completing my long run. And I end up doing this after every long run thereafter. 16 miles = Frappachino. 18 miles = Frappachino. 20 miles = Frappachino. And I begin to look forward to the Frappachino every week. And what goes through my mind? Long Run = Frappachino. No Long Run = No Frappachino. And you know what? It worked. I never missed a long run and on those days when I was having a tough time finishing the long run, I pushed through to get that damn Frappachino!

So the point I’m trying to make here is that you have to have a target or a REWARD. Something that keeps you focused on finishing your long runs. So between now and Saturday, try to think about what kind of REWARD you want to give yourself after the long run. For some of you it might be a bubble bath, or a massage. For others it may be pizza or chicken wings and an adult beverage. Or you might be like me and want some sinfully delicious dessert. Whatever it is, you need to find something that works for you.

I have more secrets to tell, but that’s all you get for now! I mean really, if I told you everything you’d have no reason to keep reading my silly newsletters! So I leave you with this cliffhanger – What’s Your Mantra?

Tapering Time

2008-10-03T09:30:00.003-04:00

I'm now in the midst of Tapering weeks, getting ready for the Steamtown, PA marathon on October 12th. It has been a pretty good training season, even though it was really hard running through the hot months in GA! My 17 and 19 mile runs were tortuous, but my 21 miler was awesome. So, I am feeling very upbeat and optimistic about this race and am looking to finish closer to my Pheonix RnR race time of 4:11 instead of my other "typical" race times in the 4:20s.

It is really funny what tapering weeks can do to your mind. You want to get out and keep doing what you've been doing all training season - RUN! Yet, you know logically that you need the rest. It doesn't matter, your body still wants to keep going and so you feel this push-pull-panic kind of feeling. You want to push yourself, your head says pull back and just enjoy the rest, and then you sort of feel panicked because you can think of all these reasons why you should go run and train, yet all these reasons why you should take it easy.

These are weeks of rest, yet because of these feelings it doesn't feel so restful. Not to mention all of the other things going on during this time-frame. Why is it that everyone has to plan everything all in one weekend, especially on my wedding anniversary weekend? I'm supposed to be resting, or at least taking it easy, (for the taper), yet I don't even really get to slow down with all the activities going on during this one weekend. Sleep? What is that?!

I keep thinking that if I'm not supposed to run excessively then maybe I can go to spin class or do a nice Kettlebell workout. UGH. Those work the legs too. What am I supposed to do? Well, this is evidence of how obsessive we can get over things. No wonder people snap....we push ourselves constantly and rarely take those necessary breaks to just rest and unwind and SLEEP! I think we are all sleep deprived here in America.

I often wonder - we have all this technology to automate things and make our lives easier, yet we are far more stressed out now than our grand parents were years and years ago. Kind of contradictory, I think.

So, I'll try hard over the course of the next 8 days to treat myself well, exercise lightly, eat pretty good, and TRY to get some extra sleep. I want a great race!

Fall Running

2008-09-21T12:52:00.002-04:00

It is nearly fall now, and the temperatures are coming down nicely, and running is even better than ever. I LOVE fall running!

This summer was my first summer, out of nearly 10 years of running, when I ran consistently and long during the heat. I can't say that I enjoyed it very much, that is for sure. But, I made the best of it and kept telling myself that if I can run well in the heat then I can run even better when it cools off. I figured it would make me stronger and then I would feel that much better in the cooler temps.

I was RIGHT! Today, two other girls and I ran a 21 mile (hilly) run. Its not like you can find many places in or around Atlanta where it isn't hilly, so there isn't much choice when running long runs. When we started out it was 6:30 am and just a tiny bit chilly - maybe 55 or slightly higher. It was perfect. The sun stayed covered up the whole time and we often had a nice breeze blowing on us keeping us cool.

It doesn't happen often to me, but there is an incredible exhilaration that happens when you run a long run and finish it at a faster pace than when you began. To me that is such a high - a high that sometimes can last for days. It overrides the soreness and any aches and pains caused by the long distance. We did that today! In fact, our average was 1 minute per mile faster than all of our previous long runs.

A minute per mile may not seem like much, but when you are running 21 miles that is 21 minutes total faster! That is an accomplishment! That can be the difference between a 4.5 hour marathon and a 5 hour, or a 3.5 hour marathon and a 4 hour. Every minute counts!

I am now off to relax and enjoy my runners high from my awesome morning! Happy Running!

Changing things up

2008-09-05T07:24:00.003-04:00

I'll be the first to admit it...I'm difficult. I'm also a creature of habit and don't particularly like change. So, once I get in to a routine it can be hard for me to do anything different! But, for the last 7 weeks I've been trying very hard to change things up!

I've been going to the gym at least 3 days a week, in addition to my 4 days of running. Some days I run and then later go hit the gym. Some days I just run. Some days I just hit the gym. I even started including a day of spinning. I started out going to the gym to do the same old weight routines with dumbells and the machines - its that "routine" thing because I'm familiar with those things. Then I hired a trainer for 1 to 2 days a week - he's getting me used to changing things up.

At first I was a little skeptical - when you work your tail off in 15 minutes or less how can that be enough? Shouldn't it take an hour of lifting heavy and hard to get you in shape!? That was my thought. I was starting to get nervous about it - even though I'd have days where in 15 (sometimes 20) minutes I was burned out, sweating buckets, and leaving the gym with jello arms and/or legs. I was still thinking it wasn't enough - but then I found out I lost 2% body fat along with inches AND suddenly my running is improving!

My running hasn't "improved" in about 2 years - I had just been getting slower and slower. But now I'm seeing the results of those awesome circuit blast style workouts. Not only do they engage your muscles, they engage your heart - building cardio and strength all at the same time. Not to mention the increased calorie burn!

So, sometimes, in order to improve your running you need to change things up and add something "extra" to your fitness routine. Build strength! Get conditioned and toned! Lose bodyfat! And just have fun doing something different and new!

PS....Kettlebells are the new rage and they are AWESOME!!!!

Some things I just don't understand

2008-09-02T11:07:00.004-04:00

I live in Gwinnett County. I pay taxes. Part of those taxes go to Gwinnett County Parks and Recreation. We have awesome parks, awesome running trails. We are fortunate. But, what I don't get is why the County insists on smothering out fledgling fitness programs, or relegating them to run on the streets and sidewalks because they can't afford to pay the fines and fees that GCPR is requiring of "commercial businesses".

What do I mean? Well, I am the organizer of a new, local training program for runners. We are a fledgling group in this area, even though we are a part of a much larger group called USA Fit. We have our own budget, our own expenses, and we manage ourselves, but benefit from the experience and knowledge and assistance of our parent fitness group. USA Fit has nearly (or maybe more by now) 50 groups across the country. All of these groups find their own running routes, be they on the streets or on local trails and parks.

Yet, for some reason I am the first group to be slapped on the wrist and told that because we are receiving money from our members for training, then we must pay GCPR $10 per hour for every hour that we use the running trails on our group run days. My first reaction was "WHAT?!!" This whole argument started out back in 2007 when we held our open Registration in the park in a Pavillion that we rented and paid for. When GCPR found out about the fact that we were collecting money from runners joining the group, they went ballistic and told us we would have to pay them THIRTY PERCENT for every registration fee we collected. Talk about ballistic...I was beyond that when they told me 30%! They told me that since I was collecting money on their property I had to pay a fee, so they lowered it to $10 per hour we ran the trails.

So, we did that our first season because we had no other option. However, this season, we decided to hold our registration elsewhere - OFF of GCPR property. This eliminated that whole "you are collecting money on our property" argument. Yet, they found out that we were running as a group on the PUBLIC trails, and again have begun telling us "pay up or stop running as a group on our trails". We are a fledgling group, and $10 an hour might not sound like much but when you are running for anywhere between 1 and 4 hours every weekend, that adds up and for a budget that is already in the red, that is killer.

What makes no sense to me is that we are not requiring GCPR to do anything....no space reservations, no lights, no guard or police required, no opening early requests, no trail cordoning off, NOTHING! NADA! We just want to meet together at the Parks so that we can run SAFELY and enjoy the company of each other.

The only difference is that instead of being just a group of friends running, we collect a registration fee so that we can cover our costs - t-shirts, website, advertising, etc. $100 for new people for 6 months and $70 for returning members. Those are basically DUES! That isn't exactly the same as the $300 a month that Boot Camps charge, AND the Boot Camps require a specific space of land in the park that can't be used by other people in the park while they are on it. When we run the trails EVERYONE can still run them!

So, am I just being a pain, or is GCPR trying to be a major profit center by screwing over the local running groups?

Silver Comet Trail Completed

2008-09-02T11:05:00.000-04:00

From the Atlanta Journal Constitution

The final mile of concrete was poured on theSilver Comet Trail this week, connecting a gap that existed between Rockmart and Cedartown. The Silver Comet Trail, built largely along an abandoned railroad right of way, extends 61.5 miles in Georgia and stretches all the way to the Alabama line.

At the state border, that same path becomes the Chief Ladiga Trail and continues on to Anniston, Ala.

Some Things I've Learned Lately

2008-08-13T12:51:00.003-04:00

Sometimes I am a quick learner, and sometimes I'm just downright stubborn and don't want to face the truth even though deep down I know it. Why is that, especially when it is self-defeating?!

So I've recently come to the conclusion that as much as I love running, it just isn't enough to keep me in the kind of shape that I want to be in. I've been fighting this solidly for about 5 years or more now. I used to have the time to do it all, run, elliptical, lifting weights, step classes, muscle works classes, kick-boxing classes, and more. I worked out for no less than an hour and a half 5-6 days per week. Then things changed and I had to choose - all of the gym time or just running. I couldn't manage it all anymore.

So, I chose running. It was my biggest challenge because I was never good at it and I wanted to run a Marathon. I ran the marathon and it was an incredible feeling. So much so that I only wanted to do it. Don't get me wrong, I still had times when I wanted to lift weights or fit other types of workouts in. But, those other workouts never stuck, they were temporary. Running was the only obsession.

Well, over the course of the last 4-5 years I kept noticing that I was slowly putting on weight. Bit by bit my pants were getting tighter and my bikini looking less attractive and the love handles were getting hard to hide in my cute shirts. So, I finally joined a gym closer to home where I wouldn't have the excuse that it takes too long to get there. I also decided to take on the expense of a personal trainer for one day per week.

I let the personal trainer take my stats - measurements, weight and body fat. When he told me my body fat, 28%, I wanted to cry. Just 8 years ago I was at just 17%. I liked 17%. I miss 17%. I want my 17% BACK! Then, after talking to the trainer about what I've been doing fitness-wise lately, he confirmed all my fears......running, and only running, is what has been causing my slow increase in body fat. I am not a Kenyan, and my body just isn't one of those that stays naturally thin from just running. My body needs more muscle, lean muscle.

So, I've had to find the time to get back to the gym and fit those muscle building workouts back in to my schedule. Funny thing is, getting started back in the gym made me realize how much I miss it. I realized how much I have missed lifting heavy weights and feeling STRONG! I used to love knowing I could leg press nearly 3 times my body weight. That made me feel like I could do anything - similar to the way running marathons makes me feel - Invincible!

It is amazing what happens when you change up your routine and shock your body! I haven't tested my body fat yet after 3 weeks of being back at it, but I can feel it. Everything feels like its getting "tighter", the love handles are getting easier to hide and my jeans feel just slightly more comfortable! The cool thing is, my running is feeling better too!

So, for all of you obsessive runners....give yourself a break and add some variety to your fitness routine! Lift weights, take a spinning class, do some hard intervals of some kind, shake it up and have some fun! Cutting back on running doesn't have to hurt your performance....sometimes changing it up can improve your running!!

A New Season

2008-07-24T15:06:00.002-04:00

It is shaping up to be another great season. Not only do we have members staying on from our 10K season, we have some really great new people coming on board as well! People with goals ranging from improving their 5K time to running their first Marathon. We are going to have a great time these next 6 months!!

We have such a really great group of people. Every time we suggest getting together for dinner we always have 10-20 people there! We plan on staying for just a couple of hours and end up staying for sometimes 4 hours or more! You would think we would be all talked out after running through the week and on Saturdays. But, no, not quite! We find that we have plenty in common outside of running. Food, Music, Books, Travel....all sorts of topics to sit around for hours talking about over food and drinks.

The best part is, we aren't just running together, we are becoming friends. Some might even become lifetime friends.

How's that for being a part of "just" a running group?!

Happy Running!
Laura

End of our Second Season

2008-07-01T16:23:00.003-04:00

I can't believe it is already the end of our second season of USA Fit Gwinnett. It has been a really great season. We had (have) some really great members and made some great friendships along the way too! It is really a great thing to be a part of something so great. The transformations that people have been making, the goals that have been reached (and even surpassed), the friendships, the fun!

I feel like a proud parent when I see members hugging their coach at the end of season party saying things like "You are the best coach ever!". I feel so fortunate to have coaches who are so willing to give of themselves to help someone else! This program would be nothing without these wonderful coaches!

Our last run of the season will be the Peachtree Road Race, and I hope that everyone of my members has an incredible race and enjoys the benefits of having trained well all spring long for this!

Starting A New Season

2008-06-05T12:23:00.004-04:00

It is hard to believe that we only have one month left in our 10K Season! It has been a BLAST! We've enjoyed it so much that we all decided that we want to start running USA Fit Gwinnett year-round and offer training for all distances instead of just Marathon, Half Marathon and Tri. Not only that, we decided to incorporate USA Fit's Advanced Training Program (ATP) for Marathoners into our programs!!

It is going to be great having a group that will allow people to keep on running year-round, whether they are just getting started, are trying to reach a new goal, or they just want to keep up their current fitness level! It won't matter, we will have the opportunity to be there for them and help them through no matter what their goal!

July 19th is the first Kick-off day! Anyone can sign up online now by going to http://www.usafitgwinnett.com/ and clicking on the Join Us link! It is going to be a GREAT year!!!

How well do you know your town?

2008-05-05T15:18:00.003-04:00

I have lived in Suwanee now for four years. It amazes me to watch the non-stop growth of this city. I loved it when we moved here, but it just keeps getting better every year. My favorite part of town is the Greenway - I run through George Pierce Park and the Greenway just about every single week.

My next favorite part of Suwanee is Town Center Park. It is a hub of activity. The concerts, festivals, movie nights, water fountain, races, and the businesses! Every day when I drive by there, there are people....6am there are people doing Boot Camps, mid-day there are people pick-nicking or walking or just playing, evenings there are events or just families playing and relaxing.

This is a family town! Oh how I wish I would have this kind of city to live in when my kids were babies. Now they are between 9 and 15, and they don't all like to participate in all of the activities. The 9 year olds still do, but they are growing out of it too quickly. What a great place to raise kids! There is always something to do, and all within just a couple of miles from home.

I've only recently realized the gem of busineses at Town Center Park. I began looking for a place to host my Registrations for USA Fit and thought TCP would be the perfect location since it has the bridge leading to the Greenway, and there are also safe ways to get to main street and then run through town. We decided to partner up with PJ's, and now my runners can sit inside a great coffee shop to listen to our pre-run seminar, use the bathrooms, grab a drink or snack, then walk or jog to the bridge for a warm up, stretch then run. After the run, we can all come back grab some coffee and snack and sit and chat. What a perfect way to start and end a run and build friendships within the group.

During our first registration weekend, as we walked to the bridge, I heard wows and exclamations of excitement that so many businesses were in the Park. "Wow, I didn't know so much was here.", "Oh there is a gallery.", "Oh cool, a Chocolate shoppe", "Hey, this PJ's is a really cool place." The funny thing is, a lot of these comments were from Suwanee residents. Obviously residents that don't get out much!

I feel so fortunate to live in an area that has so much to offer.

Nerdy Running Gadgets

2008-04-26T13:49:00.003-04:00

If you are a nerd, like I am a nerd, you might enjoy some different running gadgets. My favorite is the Garmin Forerunner. Sadly, I've had 3 different models of this cool running device. As a Christmas gift one year, I received my first Forerunner - the 201. This one uses GPS Satellites to track your miles, and then it calculates your pace.

Then, after a couple of months wearing this device and a separate heart rate monitor watch, I upgraded to the Forerunner 301 which has heart rate tracking. Now I was totally hooked! Not only will this cool device tell me exactly how far I've run and what my average pace is, it will also watch my heart rate for me. Now I can see how much my heart hates me when I run too fast (which is sadly not as fast as I'd like to run!).

Eventually, after wearing my 301 constantly, the heart rate monitoring broke. This, of course, happened right when I began learning more about training by using my heart rate. I had been getting very burned out on running, and then met someone who gave me amazing advice that was going to help me get out of my rut. But, darn it, I needed heart rate monitoring! So, since I couldn't fix my Garmin 301 fast enough - I bought the next model up...the 305! It is wonderful and works even better than the 301. Except, now they have ANOTHER new model, the 405 - and its even cooler than the 305!!!!

The only downfall is that the Garmin software that you upload your data to, for tracking your heart rate, is not up to par with Polar's! And, Polar's devices are not up to par with Garmin's when it comes to GPS capability! Such dilemma's. So, just decide what your priority is. If you don't care about your heart rate and just want to know how far you've run and what your pace is....get the older version of the Forerunner (maybe the 201) online cheap!

If you are a sick nerd like me and need it all....go for the Garmin 305 or the 405, or if you want GPS but care more about the heart rate tracking, then check out Polar's GPS/Heart Rate watch!

You could go broke buying gadets! But, man its fun!

Successful 10K Season Kick-Off

2008-04-19T17:07:00.004-04:00

I woke up this morning a bit panicked because today was 10K Season Kick-off and it was RAINING! What is up with that? Not only do experienced runners not like to run in the rain most of the time, but beginning runners REALLY don't like to run in the rain! I was worried that nobody would show up!

Everyone that said they would be there was there - rain or shine! We had 23 runners show up! Yes, all of you new beginners are now considered runners in my book because you came regardless of the weather! What a group of people! I am impressed and I've only just met them.

If the averages from last year hold true, we could end up with a season that doubles and possibly triples the membership of last season. That tells me that my own feelings of wishing there was a good training group in this area were not just with me. There really is a huge need for this group.

The training programs downtown have memberships in the "hundreds". When I first began this program in 2007 I didn't really expect that we could hit the "hundreds" level within the first 5 years, if ever. But, with the turnout this morning and the expected turnout next week - it just might be possible that the need for a training group in Northern Gwinnett and beyond is even larger than I ever thought!

What a really cool thing to be a part of bringing all this together - to bring all of these people together. Everyone is going to start this program with their own ideas, expectations and goals, but I know that as we move through the season they will each likely start to cheer on their teammates and start caring about motivating each other to reach goals, instead of just focusing on themselves. That is the beauty of a running program - it starts off being just about "me" and ends up being about "us"....not only do the individuals get a chance to reach their own goals but they have the support of the whole team helping them, so the whole team reaches their goals with the help of others.

I am excited for this season because not only are we growing this group and getting the word out to people who have been wishing and waiting for a group, but we have some really amazing people signed up - they are excited, energetic and highly motivated...not to mention they are DEDICATED. Showing up in the rain! That is cool! This is going to be a GREAT season!

Welcome to all of the brand new USA Fit Atlanta members, and Welcome Back to all the previous members!

Happy Running everyone!!!

Learning to Slow Down

2008-04-08T19:43:00.002-04:00

I spent the last year recovering - after a year or more of training hard and pushing myself too much. I ended up getting injured and having to start over, all the way back to just being able to get out and walk for a mile. Frustration from that made me push too hard because I was angry that I had to basically start all over. Pushing too hard is not a good idea - all it does is add to your current misery.

I recently met a guy whose business is training athletes using their heart rate. Although I am only in the beginning stages of learning how to pay attention and figure out what to do based on mine, it has made all the difference with my running! For the first time in a year I got out and ran four days in a row - and WANTED to! That was the incredible part - I actually wanted to get out. I didn't need to, didn't have to, it wasn't in my training plan....I just felt like it. I had even upped my heart rate ranges for the last two days.

Taking care of, and listening to your body, can be so very hard to do. But, the rewards of it are well worth it. I had a feeling that four days might be too much, but I was feeling so good and I wanted to get my dog out and let her burn some energy. So, I went anyway. I should have listened. Because, for the first time in weeks, I was tired after my run and needed a nap and then this morning I woke up feeling drained. Four days was too much and my body needed to rest. So, I rested today and will hope to get some good sleep, and then in the morning I'll try getting out to run again and lower my heart rate ranges back to where they were when I was feeling so great.

I haven't liked this sluggish feeling today. It is too similar to how I'd felt the last year, before I started paying attention to my heart rate. I like the energetic, happy feeling I've had since I slowed down and stopped pushing myself constantly. Sometimes it can be embarrasing to admit that my normal runs are ridiculously slow, but for the incredible energy and good feelings I gain from slowing down I guess it is worth a little "embarassment".

So, take it from me, it isn't always about pushing yourself to do more and get faster...sometimes you need to slow down so you can ENJOY the run! Maybe that same concept can apply to your life too....slow down so you can enjoy your life!!??!

To Run, or Not To Run

2008-04-05T11:14:00.006-04:00

To run, or not to run, that is the question many runners ask themselves when they are planning to run and awake to the pitter-patter of raindrops on their window. For all of the runners that I know, if it is a race day there is no question - you will run!

If it isn't a race day, that decision changes and more questions need to be answered: Is there lightning or thunder? If yes, there is no question - I shouldn't run. My life needs some excitement, but not that kind! Then, is someone expecting me and will they call me a sissy if I bail? More often than not, they will call you a sissy even if they are hoping you will bail because they don't want to run in the rain either! They have to call you a sissy though, it is just a rite of the runner to act like they are tough if a fellow runner is being whiney about not wanting to run - regardless of the reason.

Now, if a fellow runner (or group) isn't expecting you on a rainy day, then you think about whether or not this run is "necessary". Is it part of a training plan and will it mess up your training if you miss this run? If not, then how long has it been since your previous run and how much longer before your schedule allows you another run day? How long is it going to rain for, how hard is the rain, will it finish by the time you get up and get dressed? On an on.

So many questions, and to think all of these are mulling through the runner's mind in mere seconds once the ears hear the rain drops! So much debating going on just because of RAIN! How funny that your perfectly laid plans can be totally destroyed by rain.

Yet, does it need to be that way? What is wrong with running in the rain? Before I became a "real" runner, and I'm not entirely sure when that was either, but before then I used to think that running in the rain was crazy. Who wants to get all soaking wet? It didn't occur to me that when I ran and got all sweaty I ended up "wet" anyway!

Then it happened, I was going through my first training plan for a Marathon. I wasn't signed up for one, but I knew I wanted to run one and I wanted to see if I could survive the training plan first before I committed to signing up for one. Yes, I was being a sissy! So, my schedule required a 10-11 mile run and it was a cloudy saturday morning. I had three little girls at home, and a husband willing to take charge while I went and ran. My time was limited, so if I was to get in that run I had no choice but to do it that day. My husband had questioned me, "What if it rains?" I said I didn't know...I had never run in the rain and I had no idea what I would do. I just kept hoping I would get finished with my run before it started.

I wasn't so fortunate. One mile in to my run it began raining. Lightly at first, so I thought "No problem." and I kept on running. A couple of miles in to it and it began raining a little harder. I was too far in to quit, and I needed to get my miles in right then. So, I kept running. Next thing I know, I had finished 13 miles instead of 10! I FELT GREAT! Was it the rain? What was the difference?

I'll never know what made me feel so good that day. But, I went home feeling like a "real" runner that day...one of those "crazies" who toughs it out no matter what. It was GREAT! And it was fun. It was reminiscient of my childhood days of playing in the rain. It made me feel young, and energetic and refreshed. I decided that from then on, rain would not deter me from running again.

Now, whenever it is raining out (and isn't below 50 degrees out) I will go run. I might even throw on my dirtiest running shoes (cuz they will get clean) and go run in the rain even if I don't have a run scheduled that day. What better way to clear your head of all the garbage from your day than to go and "play" in the rain - jumping over puddles, trying to catch rain drops on your tongue, looking to the sky and letting the rain fall on your face, and just having fun!

So, if you are a runner who has never run in the rain, stop being such a sissy and go for it! You never know, you might get hooked! The best part? You'll be able to start calling all of your other non-rain-running friends "SISSIES"!!

ING Georgia Marathon Pictures

2008-04-04T08:07:00.004-04:00

The ING Georgia Marathon pictures are in! It is funny how we long to see pictures from our special events, yet once we finally seem them all we can do is be critical of ourselves. Everyone else looks just great, but we nit-pick at every so-called fault that we see in ourselves! What is the point of doing that?

Our shining moments should be enjoyed, and we should revel in them, not pick apart our hair, clothes, or like me - the "jiggly" looking skin on my legs or the smile wrinkles on my face!

So, when you check out your pictures, stop looking for your flaws and look for the evidence of a successful day! See the smiles and the struggles and know that you achieved something really awesome! Then ENJOY THE PICTURE!

Click here to see them: http://www.asiorders.com/view_event.asp?EVENTID=31246

Online Registration is Now Open

2008-04-02T08:33:00.005-04:00

We are sad to see our first Marathon season of USA Fit Atlanta come to an end, but it was a great season and we are now excited to keep the momentum going!

The new 10K season is beginning, and we get to spend the next couple of months continuing to run but we get to step back and focus on speed and fun instead of distance and endurance. We will be training mostly for the Peachtree Road Race, but some will just want to come and run and won't be running the Peachtree. How great is that - running just to run?!!!

I am looking forward to having many of Season 1's members stay on, and some are even staying on to Coach! YAY! Yet, I am also looking forward to all the new people that will be coming on board. We have interest from experienced runners and new runners. It is wonderful to see people who want to improve their peformance AND people who just want to get started and get fit! What a wonderful thing!

That is why we are here, skill doesn't matter...getting FIT does! Everyone has to start somewhere, and we just happen to think that starting with running is the best and most fun way to start!!

http://www.usafitatlanta.com/

The Pain is temporary, The Pride lasts forever!

2008-04-01T07:15:00.008-04:00

I am still on an emotional high from Marathon Day. I am in awe of the experience and the events of the day.

You know, I realized on Marathon Day that there are just some times in your life when you just KNOW that something was just MEANT to be because there is no other way to explain how the moments worked together to cause something to happen. Let me explain...

The week before the race, I spent my 6 mile run with Joyce - one of USA Fit's members. We ran slow and just enjoyed the time. It was great. As I left the run that day, I just knew that I was going to run the race with Joyce. It wasn't something that I pondered, questioned, or even really thought about. It just "occured" to me that I would. It isn't like I really thought Joyce would "need" me or anything - she is one strong lady and I knew that no matter what she would finish that race. But, I had this feeling I WOULD run with her.

So, I didn't tell her this, but I did everything I could to plan for it and make sure that we met up before the race so that we could start off together - even telling everyone to meet at the train station at 5 am - on time! Yet, that morning EVERYTHING got in the way of us starting the race together. I picked up Marie and Yelina on time, but they weren't quite ready and so we ended up taking 5 minutes too long and got to the Doraville Marta station 6 minutes after 5 - I had told everyone, including Joyce, FIVE AM ON THE DOT! THEN, it took the girls almost 10 minutes to get their Marta passes, so by the time we got in to the station it was 15 after 5 and no one was in sight. We walked up to the train and saw one person on it so we went back down to look and wait. The train LEFT! None of the group, or Joyce, showed up.

Come to find out - they were on that train! Needless to say, when we finally got on the next train and went downtown there was no way in this world we were going to find Joyce or anyone else in that crowd of 15,000 runners! It was chaos - an absolute mad house! We couldn't even get back to the Corral that we were supposed to be in! We ended up in Corral 3 or 4 - I have no idea which because I couldn't tell! We gave up trying to push back to our Corral and just decided to try to stay out of the way of the faster people when we got started. This whole time I tried to stay calm and kept telling myself "Somehow I will find Joyce!" I had no idea HOW! It seemed IMPOSSIBLE!

It took a few minutes to get to the start, and then we were off. Before we even started the second mile, Marie had to stop at the porta-potty but there were long lines already so we decided to wait another mile. By about mile 3 she couldn't wait any longer, so we stopped at a long porta-potty line! It took us ten minutes. I wasn't happy, but tried to use the time to find Joyce so I stood there watching the masses of runners, trying to find her!! I couldn't see anyone familiar!

We got back to running and I figured that all was lost and there was no way we would find Joyce. But, a couple of miles later Marie just shouts, out of the blue, "There's Joyce!" I look around and don't see anyone and Marie says "Right there in that line." A woman turned slightly and it was Joyce standing at a different porta-potty line! Marie recognized the back of Joyce's head! In a crowd of people on the other side of the road from where we were! How does that happen?!!!! I say it was meant to happen! Call it God, the Law of Attraction, Destiny...call it whatever you want to, but regardless of circumstances and interferences, I was going to run with Joyce.

I had run 5 previous Marathons - none of which compared to this Marathon. In my other marathons I had still been surrounded by the crowds of runners. On this day, Joyce and I were mostly alone. We had the occasional person that we would pass or that would pass us, and we spoke to most of them. There were some cool people, like the guy who asked to pray for Joyce when she was having a hard time with her leg. Then the guy who was running his 107th marathon and was in his 70's and only started running in his 50's. We enjoyed the scenery - even through the freezing winds of Decatur. Joyce knew most of the neighborhoods and told me little facts about them.

We had a good time, and then the race got tough. The hills started to become a struggle, and the distance became more than Joyce had been able to run in her training runs. Through it all I KNEW she would finish - I just wanted to make sure she finished in the 7 hour time frame so that she could get the Medal! Joyce wanted that medal too, and so she kept making sure that we were on pace....staying on an average pace that was less than 15 minutes per mile. We knew that our average pace had to be less than 16 minutes per mile to finish in under 7 hours. She was on target for about a 6 and a half hour finish!

What impressed me so much about Joyce was her inner strength! It didn't matter what happend or how tired she was or how much she hurt....Joyce kept MOVING! I am certain there were times that she wanted to hit me for telling her to pump her arms and keep moving her legs, but she kept going and she didn't hit me. Lucky for me she didn't have the energy to pop me a good one upside the head by mile 25!

I tell you - that last mile felt like about 6 miles! It seemed to never end! Every time I thought it was going to be around the next corner, there was just more road and more turns. Then, we could see the park and began heading in to the park. I thought we would just have a straight shot to the finish, but NO...they had to DRAG IT OUT! There were all these curves and turns and it just kept going! I wanted to punch out the person who decided to make the finish a wiggly, curvy mass!

But, we FINALLY were coming up to the last curve and I reminded Joyce that she had saved some energy to run to the finish. She gave me that look - the one that I came to think meant she wanted to punch me out! But, we got to the curve that led to the finish line and Joyce dug deep in to her soul and pulled out the last remaining ounce of energy she had, and she RAN across that finish line. I won't know until I see the pictures, but I think she was even smiling!!!

Of all my Marathons this was the best finish ever. I have run all my other marathons for myself. This one wasn't about me at all. It was all for Joyce! I am so fortunate to have been able to run with her for 20 miles of her 26.2!

You know, Joyce thinks that I sacrificed my own personal time for her - especially since she actually beat me (she had a chip time of 6:38 and mine was 6:43). What she doesn't realize is that I didn't sacrifice anything - I was given a gift. The gift of knowing her, being able to run with her, and being able to be with her as she crossed that finish line and became a new person! That was NOT a sacrifice...it was an honor, one that I don't even feel worthy of!

So......to the most amazing runner I know... THANK YOU JOYCE!

I love you and I am PROUD of you!

Race Day Was a Success!!!

2008-03-31T08:39:00.003-04:00

The ING Georgia Marathon was a smashing success for USA Fit Atlanta members. To end our first season of USA Fit Atlanta, we had 6 people complete the Half Marathon (including 1 Coach), and 11 people complete the Full Marathon (including 1 coach and the organizer). 4 of the Half Marathoners were first-timers. 7 of our Marathoners were first-timers!

I am wowed, amazed and so very inspired by my team of runners! Throughout this season I have seen so many of them lose weight, become stronger and more fit, and show determination and inner strength the likes of which I've never seen before! What an amazing experience this has been. I feel so fortunate to have been allowed this opportunity to be a small part of this and to be able to watch these transformations!

CONGRATULATIONS to the best team of runners from Gwinnett County and nearby!

ING Georgia Marathon

2008-03-28T20:05:00.005-04:00

Only two days until the ING Georgia Marathon. We've been training hard for the last 26 weeks and its been such an amazing time. We've weathered cold temperatures, injuries, setbacks, tight family schedules, and more. But, we've persevered and now we are ready to test our limits AND SUCCEED!!!

This Season was our first Season running USA Fit Atlanta in the Gwinnett County area. It has been more inspiring and fulfilling than I could have imagined. Seeing the dedication and determination of everyone that stuck with this program, especially when they were feeling like quitting or were having a hard time getting in their runs...it is so motivational to see them push through and continue toward their goal.

Some members have had setbacks and had to change their goals, but the fact that they continued to stick with it and continue to persevere even though it wasn't the goal they started with - that is an incredible achievement! It is what this is all about...learing to persevere and never give up!! That kind of committment is what changes people inside!

I once read a quote..."The key is to have a dream that inspires us to go beyond our limits." That is so true. When we push past our self-conceived limits, we begin to get a glimpse of the true potential that we have and we realize that it was our own self doubt that imposed those limits on ourselves, and without any substantiation. We are each capabable of more than we ever dreamed possible, all we have to do is DREAM and then push beyond those limits and realize those dreams.

We all have it within us.....so lets put on our running shoes and GO FULLFILL OUR DREAMS!!!!

Welcome to USA Fit Atlanta's Blog

2008-03-28T19:54:00.001-04:00

Welcome to the USA Fit Atlanta blog. We are excited to be starting a brand new Season of USA Fit Atlanta by adding a 10K Training Program to help you get ready for the Peachtree Road Race, or other July 10K Race. Immediately following the 10K program, starting in July we will begin a brand new Marathon and Half Marathon training season to train for a January Marathon.