For The Newbie Runner: Part 1

So, you are a new to the road. Or, perhaps, you're back from a lengthy hiatus like, oh, let's say since the last big running revolution several decades ago. 

No matter. You've made a great decision! Whether you want to up your fitness game from nil or increase the intensity from another activity, running is an excellent choice! Considering myself still a newbie runner, I am constantly learning from all types of running enthusiasts be they casual or elite. Runners are awesome at helping fellow athletes. The following are the first three quick tips for you to consider.

1. Shoes: All feet are not created equal.

With this topic being too diverse for me to tackle. we will just stick with a quick note. Your feet are carrying your body farther and faster than, quite possibly, they have been doing. It only makes sense to consider how they are outfitted. Just because a shoe is a "running" shoe does not mean its your running shoe. A brand that is comfortable to you may cause my feet to fatigue quickly. A brand that "hugs" my arches, may confine your movement. By the way, the shoes I use for a group fitness class wear differently due to the lateral movement than my runners.

Tips before you purchase a shoe in your local sports store:

*Don't be in a rush. Take your time to bounce around the store with different shoes. Even different models under the same brand can ride differently.
*Expensive does not mean it will be a perfect fit.
*Ask about the store's return policy. If after a couple of weeks, you have decided the new shoes are not going to work, will you be able to return them to try another pair?
*Feet swell. Don't let pride hinder you from sizing up. Toes need room to do their thing in the toe box!

My Current Personal Fave Runners: Brooks Glycerine.

2. Intervals: A mile is a mile.

Don't be shamed into thinking because you cannot run 3 miles without walking makes you any less a runner. One mile walking is the same distance as one mile running. How you get there is up to you! Interval training works like this; run at a fast pace for a specific amount of time and, then, walk or slowly jog for your resting interval. Doing intervals is very common in training and in racing for building muscle endurance with less potential for injury. Legs stay fresh allowing you to go longer distances.

Sometimes, I use 2:1 intervals. Two minutes running with one minute walking to achieve the desired distance. In training for a race, I may employ a 5:1.

3. Running Groups: Never say never.

Thinking all running groups are full of elite runners who have no time nor patience for the beginner runner is more common than not. This thinking is why most newbie runners choose to go it alone. One is lonely number.

Why consider running groups?

*There is camaraderie for mutual support with running groups. The seasoned runner is willing to assist the newcomer simply for the love of the sport. They do not want to see you quit. 
*Not all running groups actually meet to run together. Encouraging you to enjoy the ride while getting better at it are the focus. Many are online groups promoting virtual runs and races, again, simply for the love of the sport. 

My first running group was with a Facebook group of runners of all strengths wanting to stay active during the over-indulgence of the holidays. It was amazing! I wanted to run more and post that I met or exceeded my weekly goal. Now, I have numerous online running buddies who inspire one another, daily.

Ok, Newbie! There are your first three tips with more to come! 

2-on-Tuesday: Earth Day Stir Fry

HAPPY 

EARTH DAY! 

For me, Psalm 33

best frames the day!

The schedule has permitted me to get cookin', again! And, I felt creative! And, it's easy! And, it's ROBUST.with.FLAVOR! Don't wig if you or your family shuns the very idea of tofu, because you can always substitute with the cooked & diced meat of your choice. You don't have to serve over Basmati Rice or Quinoa, but it's just way more fun!

For this dish, I utilized the Chinese Brown Sauce (see below) from Forks Over Knives and punched it up just notch with orange juice and extra garlic! Then, doubled the recipe to have plenty to use for the cooking process! Get creative and change up ingredients to what your taste prefers. 

EARTH DAY STIR FRY
(or Broccoli, Carrots & Tofu Stir Fry)

1 bunch Broccoli, remove from main stems
2-3 large Carrots, shaved or sliced thin
2 Onions, thick sliced
1 Orange Bell Pepper, cut into big chunks
2-4 tablespoons Grated Ginger or Ginger Paste (bottled or grate your own using a box grater)
4-8 cloves Garlic, minced (or purchase the jar stuff and think in terms of tablespoons)
1 block Extra Firm or Super Firm Tofu (drained and pressed to remove liquid, then cube) -OR-
1 package Extra Firm or Super Firm Tofu "Cubed" (drained)
Red Pepper Flakes or Sriracha Sauce
Olive Oil or Coconut Oil
Chinese Brown Sauce (too easy to make!)
Salt, to taste
**Optional: Garnish with spring green onions, a sprinkle of chia seeds or sesame seeds

• Make Chinese Brown Sauce, first. (see recipe below)
• Cube tofu or cooked meat and stir-in a generous helping of Chinese Brown Sauce, extra garlic and extra ginger paste and let set to marinate for 1 minute to 1 hour.
• If serving with Basmati Rice or Quinoa, go ahead and prepare.
• Prep veggies while oil heats over medium heat in large skillet.
• When oil is ready, empty the marinated tofu/meat into skillet. Occasionally stir this mixture around to make sure it doesn't scorch. Add more sauce, if needed. The marinade will reduce to cover the tofu/meat.
• When the marinade has reduced and the tofu/meat looks sufficiently covered, remove from skillet to a temporary plate and add a smidge more oil to skillet.
• Toss the cut veggies (broc, carrots, onions, bell pepper) and red pepper flakes into oil and cook until desired tenderness! This part goes really fast and, then, add tofu/meat back into skillet with veggies adding more sauce, if needed!
• Serve with or without Basmati Rice or Quinoa.

Chinese Brown Sauce
(Forks Over Knives, pg 35...I've subbed in Molasses & Corn Starch)

1/3 cup Low-sodium Soy Sauce
1/3 cup Vegetable Stock
1/4 cup Molasses
1 tablespoon Grated Ginger (or ginger paste)
2 cloves Garlic, peeled & minced
1-2 teaspoons (or more) Corn Starch, dissolved in cold orange juice (water or pineapple juice would work, too)

Combine all ingredients in a medium saucepan and cook over medium heat until thickened. If there are any left-overs, serve with meal or store refrigerated in airtight container!

#GoPlayWithYourFood!

2-on-Tuesday: Corn Chowder

I can hardly wait for fresh summer veggies! Nothin' tastes like a homegrown tomato! The flavors are more intense. Heirlooms are available. And, I love supporting my local farmer! Once things start ripening, head down to your local Farmers Market --take cash-- and smell and taste your country-side!

At one time, I had an entire shelf in my freezer loaded down with gallon bags of Ripley Tomatoes from Ripley, Tennessee!

I pushed the season with this recipe from Forks Over Knives, but soups and chowders make me smile and so settled for frozen, fresh and canned to triple the recipe and serve this thick offering at our LifeNet Life Group at church. My hubby said he needed some extra spice. With the left-overs, I added a can of Rotel Tomatoes & Chilies!

Corn Chowder
(page 93, Forks Over Knives) **Below is the single recipe. I tripled it for my group!**

2  Onions, peeled & diced
2 Red Bell peppers, seeded and diced
3 ears of Corn, kernels removed (about 2 cups) Go for frozen or canned until fresh is available!
3 cloves Garlic, peeled and minced
2 large Russet Potatoes, diced (Rarely do I peel my taters.)
1 1/2 lbs Tomatoes (about 4-5 medium), diced (I went with the darkest Roma and slicing toms.)
6 cups Veggie Stock (available in the grocery store)
3/4 cup Fresh Basil, finely chopped
S&P, to taste
**optional: Rotel Tomatoes & Chilies

• In a large pot, sauté onions and peppers over medium heat for 10-15 minutes using either the dry sauté method or using a little plant-based oil.
• Add corn and garlic. Sauté 5 more minutes.
• Add potatoes, tomatoes and veggie stock. Bring mixture to a boil over high heat and reduce heat to medium and cook uncovered for 25-30 minutes or until potatoes are fork-tender.
• Pureé half of the soup --in batches-- in either a blender or a food processor (which I used) with a tight-fitting lid, covered with a towel.
• Return the pureéd soup to the pot with the remaining un-pureéd soup.
• Add basil and seasonings.
• Enjoy with great bread or crackers!

This is not an exact science. If you love the flavor of more onions or garlic, go for it! If you like your chowder soupier, thin it down with extra veggie stock or water OR blend less than half of the soup. Go play with your food and eat healthy!

Smiling at 50: The Language

(My PR / PB as of 03.15.14)

When one embarks on a journey into foreign territory, she must learn (at least some of) the language. 

The running world has a vocabulary unto itself even with regional dialects. But, if one should find herself a little lost and humbly admits she needs direction, there's most always a friendly native to provide guidance. 

I've learned "PR" means Personal Record; however, I was informed by an online running friend, in Europe the term is "PB" for Personal Best. "Tempo Run" has many translations depending on who you ask. Treadmill is occasionally abbreviated to "TM," but almost always referred to as the "dreadmill." Shoes don't drop, they may or may not have a "drop." And, while I'm training for a 10K (6.2 USA miles) in 25 days, I have aspirations for an "HM" in the fall. 

(Discovery)

The more I venture out on my own or with my hubby to discover new routes, the more I hope for new and future destinations to snap a quick pic and mentally add to my list of adventures to check-off before they have had a chance to be added! Doesn't really make sense unless you're there.

Hanging out with the citizens of this new land, I am learning what the locals wear and eat and have slowly --I mean sloooowwwly-- moved beyond the Tourist status to something akin to having dual residency. Yay, me! I still stick out due in part to my constant questions, but I'm finding common ground and offer tips to new arrivals!

So, if you're considering a visit to this province, be sure to have another pair of shoes to alternate; matchy-matchy is a dead give-away you're new; gum keeps your mouth moist, make eye contact with all drivers before you cross the road; and give a low, almost undetectable, spread-fingers wave to runners coming toward you. It's kind of like a secret, colloquial code for "You belong."

**By the way, it is my request for a Sonic Route 44 Unsweet Iced Tea with Extra Cranberry to reward all future PRs and at the Purity Moosic City Dairy Dash 10K Finish Line on April 12, 2014!

2-on-Tuesday: Vegan Cashew Cream Cheese

-photo courtesy of Eating Rules-

From the fall and through the holidays, I enjoyed enough Creamy Candied Jalapeño Spread to clog my arteries really tight. 

Wouldn't you know it! I received a post from a foodie blog I follow, Eating Rules, for a creamy, no animal protein, version of cream cheese. I was skeptical, but my attention was nabbed. I gave it a try and liked it!

Vegan Cashew Cream Cheese
by Sabrina Modelle of The Tomato Tart

2 cups (16 oz) Raw Cashews (This is different from the typical roasted & salted ones you snack on)
4 cups filtered Water + 1/2 cup more for blending
Juice of 1 Lemon
1 tablespoon White Wine Vinegar
1 1/2 teaspoons Nooch (Nutritional Yeast)
1 teaspoon fine grain Sea Salt

• Soak raw cashews from four hours to overnight in filtered water
• Drain all water and blend with 1/2 cup filtered water, lemon juice, white wine vinegar, nooch and half of the salt until smooth. This will take at least 10 minutes in a food processor. Process until you have the consistency you prefer.
• You may need to add more water if your "cream cheese" is a bit too thick - for example, if it looks more like cashew butter than cream cheese. Be careful not to add too much.
• Taste-test for more salt, if needed, and blend to finish. You can add more, but you cannot take away.

Notes:

1. Remember the wangy flavor of dairy cream cheese? That's what you're going for. I was out of regular vinegar, but used Apple Cider Vinegar, instead. It took more to get the wang.
2. Filtered water? I used the water filtered through my Brita, because I live in a 100+ year old house with old pipes. But, filtered water isn't a must.
3. Once processed, I let it set-up overnight.

This is good! I enjoyed the nuttyness which still came through, probably due to me using a different vinegar. Those allergic to tree nuts would def need a warning label! I plan to use it in various cooking recipes in the future to see if it plays well with other foods. 

Guest Blogger: Janay Roberts

Me in the upper left-hand corner - 2007

A Weight Loss Journey

My weight loss journey began in 2007, when I was at a point in my life when I was desperate to change my health. When my girls were ages 7 and 4 and wanted me to play with them at the park, it was very hard for me as I was extremely overweight! When my younger daughter asked me to go down the slide with her, it was a big wake-up call when I climbed up and discovered that I could not really fit. I knew then I needed to change and almost broke down in tears! If I wanted to enjoy my girls' growing up years, I had to change my lifestyle.

In April of 2007, I began that journey. I knew it was going to be a very tough journey, but realized I did not put the weight on overnight, so it was not going to come off overnight. The day I chose to begin my journey, I stepped on the scale and with tears in my eyes, I stepped off. I was 30 years old and weighed 269 pounds. I prayed, "God, I can only
do this with Your help."

I drank diet pop like crazy. I ate everything fried. I did not watch my portions. I ate tons of sweets. I ate late at night. The list goes on. Many changes needed to be made so I picked a few and started there. Knowing I could not change everything at one time, I decided to take baby steps.

Wedding day - 1997

I cut down the amount of pop and drank water with flavor packets. At the time, I could not stand drinking plain water. I cut out fried foods and watched how much I ate. 

It was amazing at how much better I started feeling and how much more energy I had!

The weight started coming off! I was determined I was going to take it off without surgeries or pills. Little by little, I kept adding disciplines to my eating habits. I limited sweets and counted calories and exercised like a crazy person. Three years ago, I completely stopped drinking pop. Withdrawals? Oh yes! But, after a few days, it was easy.

Determined, I arrived at my goal weight one month before by my birthday in March 2013, weighing in at 135 lbs! I was so excited! When I started this journey, I was in a size 22/24 plus size. My Easter dress, last year, was a size 4! I was PUMPED!

Then, in May of 2013, we lost our home and everything we owned to the F5 tornado in Moore, Oklahoma.

Having to live in a hotel for over two months, we ate out for all three meals every day. I tried to be careful, but it was hard. I purchased a set of scales after we moved into our new home. Those months of dining out and stress eating caused me to gain 34 pounds. I cried.

ME, NOW - 2014!

I have started exercising and eating healthy, again. With determination, like before, the weight IS going to come back off. I hope by this summer, I am really close to where I was!

I promise you, this journey has not been easy and there were and are still times we go places where everyone around me is eating unhealthy choices and sweets. I just ask God help me with the intentness and wisdom to make wise choices. Have I splurged? Absolutely. It is okay as long as I don't splurge daily!

I give God all the glory for getting me to this size. I can't wait to get back to my goal weight by shedding those "tornado pounds!" 

I pray He gives you the determination that He gave me!

Smiling at 50: People Matter More

The Coffee Marathon
Pa Bunk's route - 5.8 miles

Did your plans for this past week play out the way you intended? Mine did not go like I thought it would. It does not matter I mapped out a running and workout schedule. The plan did not get executed. I could have gotten all bent out of shape and demanded my way, but that's not the way I wanted to do things.

Instead, other events overrode my plans and took me on another journey where people matter more than the miles and points logged. Should I be so bold to call these event "divine encounters?" YES!

When I would have been pounding the pavement, concentrating on breathing and sweating it out...

• I connected with old friends doing the daily business of speaking life into their congregations.
• I met a group of pastors, pastor wives, students and church people who heard our story of Calcutta. As a result 25,000+ people in Calcutta will receive food for, at least, one day!
• I engaged in prayer with other friends who need miracles.
• I dreamed with a dear friend those big dreams that are way too big for just her or for just me and know it will take God to bring these dreams to fruition.
• I was introduced to a woman who had it in her hands to creatively be obedient to how she felt God say to bless people in Calcutta. I never would have seen this one coming!
• I considered my hubby before myself and he turned right around and supported me.

Paul wrote the Believers in Philippians, "Don’t be selfish; don’t try to impress others. Be humble, thinking of others as better than yourselves. Don’t look out only for your own interests, but take an interest in others, too." But, then, he took it even farther by adding, "You must have the same attitude that Christ Jesus had." (Philippians 2:3-5)

I may be able to just barely tolerate my schedule being changed and fake a smile through gritted teeth when considering others, but the Lord knows my heart. He requires me to genuinely be concerned with other's lives and considering them with His love. 

Funny thing, the Lord somehow manages to turn it all around and gave me back some time and energy to get some 10K training accomplished!


Completing Training Week 4, I increased my mileage and worked on speed. There are 60 days until the 10K!

Smiling at 50: Empty-nesters

Christmas Trail Run - Arkansas - 2013

There are bushels of blogs, devotions and books dedicated to the seasons that women experience in their adult lives. College grad running toward the career of her dreams. Newly married. Mom. Empty-nester. The autumn and subsequent twilight winter years. 

I find myself in the empty-nester season when our only son recently married and our new puppy, Zuzu, has become our fuzzy, new child. Yes, we talk in high-pitched tones and pamper her with treats and sweaters and permit extended time stretched out at the foot of the bed, where she keeps my feet warm.

Facetime from India

It is that time in life when my hubby and I rediscover who we were pre-parenthood. What did we ever talk about before our "favorite son" (and only son) was born? Are we different? Have we met any of those newly-married goals we talked about deep into the night? I hope we are the favorite grandparents! What will that first grandchild call me? Where do we see ourselves in the not-so-distant future when it's finally time to retire? Am I going to be one of those pink-haired little old ladies with too much "rouge" coloring the apples of her wrinkled cheeks and stockings sagging around her ankles?

Seasons. Struggles. Transitions. Blessings.

I am a blessed woman. I love and am loved by my high school sweetheart. He is a hard

Mile 1 - post heart attack, 2013

worker and loves the God he preaches about at every opportunity. I get to accompany him on speaking engagements. And, sometimes, I get to sing or play the piano...like we did early on! When he's on fire in the pulpit and the words are flowing, I am certain my eyes sparkle and a little smile tugs at the corners of my lips, because I still find him attractive.

The weird and wondrous qualities of this stage are slowly emerging much like watching the image appear from a block of marble under the careful tooling of the craftsman. I love sleeping late or getting up early during the week however the schedule falls. We aren't tied to three meals a day. Sometimes, a a box of fudge brownie mix is as much a symbol of affection as a bouquet of roses. 

Running and fitness have become our new hobbies. He supports my training for the

Training Week 3, 2014

10K in April and says, "You've got this! You run faster than me." And, pushes when I experience the I-don't-wannas. "The sun's shining, today. How about we grab something to eat in Murfreesboro and do one of the routes on The Coffee Marathon?" Instead, we check-off two routes!

I'm a better me because of him. This empty-nesting season doesn't seem to bother him. Turning 50 doesn't rattle him or if it does, he covers it well. It's just another year. In celebration he wants to jump out of a plane with me and I want to hike a section of the Appalachian Trail with him!

I try not to fret about the color of my hair and the new "crows feet" to the side of my eyes. I have my honey, who compliments me and complements me no matter which season we walk through!

Smiling at 50 Training Week 3 Update: This week's bipolar southern winter runs me inside for cardio, one day, and outside on the next day for my training runs.

2-on-Tuesday: Crustless Spinach Quinoa Quiche Cups

Perusing all of the social media fronts, I came across this handy recipe posted by a friend! By handy, I mean, it is one of those snatch-and-run meals packed full of goodness to keep you powered until the next break or meal! OR, enjoy it with a side salad and raw carrots for an enviable lunch at the office!

Crustless Spinach Quinoa Quiche Cups

1/2 - 3/4cup Quinoa, cooked (I've used the off-white and tri-color varieties)
4 Whole Eggs, beaten
1 - 2 fistfuls of Baby Spinach, chopped with any tough stems removed
1 Leek, white and some of the green thinly sliced
1 - 2 tablespoons Your Fave Fresh Herb (suggestions: Oregano, Rosemary, etc.)
5 - 6 ozs Goat Cheese, softened (a.k.a. Chevre. Or, choose cream cheese)
S&P, to taste
*optional: red pepper flakes, sriracha, garlic, 1 teaspoon baking powder

• Remember to rinse and slightly massage quinoa in cold water to remove the bitter, outer seed case layer. In some people, this bitter layer may cause intestinal discomfort. Quinoa is a protein-packed super grain, which has a faint nutty flavor and absorbs the flavors it is cooked with. Tip: I cook quinoa in my rice cooker. Quinoa doubles when it is cooked.
• 
  
• While quinoa is cooking, prep and sauté the leek. To prep the leek, slice-off the root end and
  
  most of the tall green blades and discard. Cut lengthwise and run water over each half, fanning the layers to wash out any dirt. Thinly slice and sauté in just a splash of olive oil or coconut oil.
• 
  
• Preheat oven to 350 degrees. Prep muffin tin. I prefer to use my mammoth muffin tin lined with parchment. Tip: I've tried coating the cups with Baker's Joy...it did not work well.
• 
  
• In large bowl, beat eggs and smoosh-in goat cheese, stir-in spinach, cooked quinoa, herbs, sautéd leeks and seasonings. Divide the mixture between 10 regular or 5 mammoth muffin cups. 
• 
  
• Bake 15-20 minutes for regular muffin tin or 30-35 mammoth muffin tin...until the center is set. Make sure the spinach does not burn. Tip: I laid a sheet of foil loosely on top to trap any steam
  
  and prevent the spinach from burning.

I have a little friend who wanted to know if only egg whites could be used. SURE! My suggestion to her was to add an additional egg white and 1 teaspoon of baking powder to hold the loft!

Smiling at 50: Training Week 2

"He is faithful to 'complete that which He started' (Phil 1:6) in me."

That was an excerpt of the post from last week after receiving what I believe to be a healing in my right foot and left shin. Since then, the pain I have experienced has been more related to fatigue and exercising the muscles in that foot. Who knows how long I have been walking stiff-ankled and on the outside of my foot? But, because of this awkward, halting stride, I am having to strengthen and stretch muscles and tendons that have not been used to their full potential. My heel strikes, first. Then, my toes kind of slap the floor instead of my step rolling through the natural heel-->midfoot-->ball-->toes stride.

God will finish the healing process, just like the Word promises.

This part of the healing process reminds me of when we do not move in our potential as children of the living, loving Heavenly Father. 

For whatever reason, we have incurred an injury to our spirit which restricts our "muscle" movement in a fluid manner. A person with a critical tongue causes us to withdraw from creatively expressing His passion. Fear of the past stiffens once flexible tendons until the atrophy has us hobbled in agony avoiding life that thrives in the fullness God intended. 

Sure, I want to rush or skip the therapy, but that would not enable a correct healing. I have to face some discomfort for the healing process to fully be realized. But, I have His promise. He is faithful, trust-worthy, constant, true, and committed to completing the process in me.

The 10K training has not gone according to schedule, this week. But, I have run, planked, walked, lifted weights, stretched and rested. And, I have served others, testified, cried and given glory to the Great Physician!

Smiling at 50: My Wonderful Report!

I have lived in pain for several years.
Plantar Fasciitis. 
There haven’t been many mornings where I could stretch without pain and tenderness in my right foot and heel. Going barefoot is almost intolerable. Wearing flat shoes would leave me feeling hobbled in just a few hours. High heel shoes are easy to wear because the ball of the foot bears the weight. Forget about jumping out of bed or rising from a chair and walking normally. What causes it? Don’t really know. I’ve prayed for healing for years.

Last week I began training for a 10K, which involves running, walking, strength training, and cross training. I knew it would be tough on my foot, but if I could push through the pain of each first mile, I could do the training and, ultimately, the race.

However, this week a sharp tugging in my left shin presented. Shin splint. Between this new development and my old issue, I painfully struggled through Zumba Fitness and went home defeated and feeling crippled.

While soaking my leg and foot in a hot bath, I cried to God, one more time, to heal me. “I can hardly walk. I’m empty of myself. I’m empty of pride. I have no Plan B. I believe in Your divine healing.” Later, the thought flew through my brain that when I wake up I could be healed. I giggled to myself, “Now, that’s childlike faith just assuming I’d wake up pain free.”

This morning, I stretched and quickly realized something was different. No pain! I’ve walked stiff-ankled out of habit for so long, I had to be intentional about walking correctly. Every step I take is in victory! I give God the glory for healing! Tonight, my foot is fatigued from being up most all day, but there is no pain! Oh, and the left shin…there’s no pain in it, either!

I waited until now to reveal my wonderful news, because I had to be certain! There is still slight swelling and some stiffness, but I choose to believe He is faithful to “complete that which He started” (Phil 1:6) in me!

What are your thoughts about healing?

Smiling at 50: Training Week 1

I did it! I completed week 1 of training for a 10K using Coach Jenny Hadfield's FREE Training Plan! HA! That read like a commercial. This plan employs a clock rather than odometer. I ran for 5 minutes and walked for 1 minute to recover breathing repeating for a total of 7 times.

Presuming a weekly post like the following would be boring for others to read and as triumph yields to monotony, I'll break it down, this once:

Sunday: Rest

Monday: 
4.25m (48:31) 11:24 pace per mile
I felt excited and focused on time rather mileage. Before I realized it, I was at 4 miles! That evening I joined friends for Zumba as cross-training.

Tuesday: 
4.35m (48:53) 11:14 pace per mile
It was super cold. But, I shimmied into my cold gear and did it. Again, another evening for some cross-training Zumba! Afterwards, we celebrated a year with our instructor, Michelle, for being brave and starting the class! I'm thankful for her and the cardio fitness, for it has made my body stronger to be able to attempt a 10K.

Wednesday: Rest

Thursday: 
5m + a few more feet (1:00:46) apprx 11:11 pace per mile! 
The day of rest was good for my legs! I felt strong and recovered quicker during the 1min walk and decided when mile 5 was approaching, I'd push the time of running 1 minute and recovering 1 minute.
The app on my phone went wonky during mile 4 and logged a 7 minute mile. HA! There's no way. Good thing I was on a mile-long track. I did pause the app for a quick pic of the ice in a frozen puddle.

Friday: 
With 85 days until the 10K, I chose to go at an easy pace during 45 minutes of Zumba and added about 15-20 minutes of strength training.

Dianne, Arvetta, me & Pam
(Mike snapped the pic)

Saturday: 
Instead of running the training plan, I ran with some members of 'Boro Divas & Dudes Running & Cycling group in Murfreesboro, TN for 3.5m (48-ish mins). This was the first time for me to run with a group. I was nervous, but they made me feel at ease. In an effort to bring awareness to road safety for walkers, runners and cyclist, we joined others around the USA putting one step in front of the other in memory of #megsmiles, a young mom who was killed while out on a run, this week. Talking while running wasn't something I've ever done. We talked about the motivations, events, issues and Meg's family. Afterwards, I came up with "When you see us on the street, give us 3 feet." Cheesy? Perhaps, but it's the law in Tennessee.


It's Sunday. 
I've officially registered for the Purity Dairies Moosic City Dairy Dash 10K on April 12, 2014, in Nashville, TN. Now, I'm nervous. This is real.

83 days to the 10K.

Smiling at 50: Going Public

4.5 miles. Christmas 2013

The Angry Runner, the moniker a friend laughingly bestowed after I mentioned I never smile while running. I smile doing Zumba Fitness. I've smiled doing Hot Yoga with rivers of sweat rushing off my
elbows. But, never while pounding the pavement have I even given the slightest grin, until...

...Until the day I finally was strong enough, had wind enough to carry me to the top of the hill I could barely walk up the previous summer. I smiled and sounding quite intimidating, added, "I owned you, today!"

...Until a couple of days prior to Christmas when I had James Taylor's Christmas Album playing in my ears while I ran around the park. My intention was to chase down a 5K without stopping. And, I did. I felt good, I ran a quick check over my body to see how I was breathing and moving. Was I loose or were my shoulders tightened up to my ears? How did my heel feel? My pace was steady like a pulse. I smiled and decided to push on to my first ever 4.5 miles. Afterwards, I cried realizing I had just taken a victory lap doing my personal best time and distance!

I intend to smile, again.

One of my [many] 2014 "bucket list" goals going toward and away from age 50, is to run a 10K...88 days away. I've selected the Purity Moosic City Dairy Dash 5K/10K. Even though it's only 6.21 miles, I've built in extra training time to allow for inclement weather, India and that persistent plantar fasciitis.

Going public on my first day of training did not make me smile. I could chicken out. I could settle. But, making my intention known, forces me own the race. Correction: It forces me to own my race. I'm not competing against anyone with the exception of myself.

I'll be brave. I've committed to it. I'm holding myself accountable and asking you to do the same. Even if nary a soul reads this blog, I'm posting my progress.

So, here's to April 12th. 8:30am. Nashville. I'm coming after you with a big, ole cheesy grin! I may go after a Half Marathon in the fall!

2-on-Tuesday: Kale Chips

My mom's recent interest in kale gave way to us sharing the kitchen over Christmas and a quick session on the uses of the leafy green! I asked her to be the hand model for this blog post, which helped her to have a hands-on lesson to prepare these for herself, later!

When making Kale Chips, don't purchase the big bag of chopped kale. Instead opt for a big bunch of kale. The bunch will have long stems with long leaves usually "bunched" together! Save the big bag for your green smoothies and soups. By the way, you can freeze kale in zippie bags for your soups and smoothies, later, which is really great on the budget!

Kale Chips

1-2 bunches Kale (again, not the bag of chopped kale)
Olive Oil
Sea Salt/Kosher Salt
Fresh Cracked Black Pepper
optional: Red Pepper Flakes, Grated Parmesan Cheese

• Prepare the kale by carefully cutting the stem out of the leaf. Mom did this by folding the leaf over and running the blade beside the stem.
• Wash the leaves. You won't think they're dirty or sandy, but they are! Let dry.
• Preheat oven to 350 degrees.
• When the leaves are dry, place in large bowl, drizzle with olive oil and toss to coat.
• Sprinkle and toss with salt and pepper. We prefer the a kick of red pepper flakes, too!
• Place kale leaves on sheet pan (I line mine with either parchment paper or my Silpat for easier clean-up) leaving space between leaves. If you put too much kale on the pan, they will steam instead of get crispy...and that's gross.
• Roast for 12-15 minutes.
• If you want to add shredded parm to your kale, sprinkle the leaves halfway (or 6-7
  
  minutes) into roasting time.

So easy! OK, #goplaywithyourfood!

ImpACT Challenge 2014!

Wanna stay ACTivated?

Starting Sunday night, January 12, a stress-free, do-able nutrition & fitness challenge will be posted on a private ImpACT Challenge 2014 Facebook page and will run through April 12. This can be added to your current workout plan or become your plan to help you stick to your New Year’s goals with a supportive online group who knows “Nothing Changes Until You ACT!”

Here’s how it goes…

• Join the private ImpACT Challenge 2014 Facebook page. (Message me on Facebook so I can add you.) However, if you don't do Facebook, feel free to post on this blog and we'll work something out!

• Check back on the ImpACT Challenge 2014 page (or here) each Sunday night for the nutrition and fitness goal for the week.

• That night or the next day, set a realistic weekly “ImpACT” goal based on your activity goal for that week. You can include your type of fitness into the goal. Post your ImpACT goal (in points) on the private ImpACT Challenge 2014 Facebook page (or here). You get a point for every 10 minutes of your fitness activity (CrossFit, strength, biking, swimming, Zumba, etc.) or 1 point for every mile ran/walked.

10 minutes of your activity = 1 ImpACT Point

1 mile of walking, jogging, running = 1 ImpACT Point

• Then, as you rack up the points, post how many you earned for the day. Example: If I goaled 20 ImpACT Points for the week on Monday and did 30 minutes of CrossFit on Tuesday, it would look like this → 3/20. The next day you may jog for 4 miles. Your post would read 7/20 adding the new 4 points to the 3 from Tuesday. And so on, until you reach your goal!

Each of Sunday's nutrition and fitness challenges can be a supplement to your weekly ImpACT Points goals. If you're a walker or P90X enthusiast, consider adding the weekly nutrition and fitness challenges to your weekly workout plan!

Be sure to post your goal each week and post accomplishments! We will have RANDOM weekly/monthly drawings for prizes for those posting! Apologies in advance to challengers residing outside the USA who will not be eligible for prizes.

Who's ready to make an ImpACT on their life?