Category: fitness and nutrition

#TinkRuns2024, celebrations, challenges, fitness and nutrition

I Run 2024 – February

2chicksandapen

Month 2 is complete and I’m still reaching for new milestones. I can’t even explain how excited I am about how far I’ve come in such a short time. First in-person race completed. The Hot Chocolate 5k on 2/4/24. This seems like a lifetime ago to me and why I am so glad to have this blog to reflect on. Rain and wind in the forecast but warmer than it’s been lately. I guess it wouldn’t be exciting without battling the elements. Just one week after my virtual 5k. I originally signed up for the cool swag bag and to run with friends well before I set a running goal for 2024, but it definitely puts miles in the log book and gives me another 5k time to catalog. Great start to the month and I’m content running a 5k currently as a race day event while I still focus on my 1 mile time and just improve my running overall. Longer distance races can come in time, when I feel I’m ready and my body is prepared. 20 gym pals teamed up for this run which made it so much fun! Too many pictures to post here but so many memories. Lots of celebrating at the end and maybe some great hot chocolate.

My 5k time was 37:37 on 2/4/24. I almost forgot how slow the start of a race is with all the people and the weaving you have to do to get around the swarm of people at the start area. Definitely wasn’t a straight line to mile 1. Bloody lady after a face plant before mile one was sad. An ambulance, fire truck and police car dodging runners at a cross street. Me being one of them was new for a race day. Just a day in the city on race day I suppose. So much fun with a group of friends and a repeat from 2020 for a handful of the same people. Chocolate at the end to celebrate. Can’t complain about that. Definitely cold before and after but hot during the actual race. Cute purple skirt for a little flair, a little glitter on the face to sparkle, and a great play list to go go go. Great Sunday run-day was had by all. Ready for the next one.

Maybe I’ll work my way up to 10k or 4 miler on race day, but for month two we are sticking with the 5k and hoping to build up to that half marathon I signed up for in November 2024 with a few friends. This month I will also be faced with a new challenge. Training for the DEKA Fit competition in Knoxville, TN in early March. This is a unique competition with 10 fitness segments with running built into it. A 5k will be completed in conjunction with the 10 fitness segments. Luckily I will have a partner to divvy out the work with but this will be another test of my running and overall conditioning. More to follow on this next month. Lots of interval training this month with a few longer runs built in.

My 1 mile pace was 9:57 on 2/6/24 on the air runner. Hard to believe but no outside elements I suppose.

I ran in just one state. 

I ran 19 days in a row. This seems so crazy to me because never would I ever have expected to be this consistent when I started.

I ran over 40 miles this month. A goal I scribbled on my calendar that seems like a stretch was now a reality. I did it!

I’m at a year-to-date total of 76 miles.

I did my first longer run (4.5 miles) in a vest with water. That was new and took some getting used to. The sloshing of water was definitely a new distraction.

I ran intervals with friends a few times a week and really enjoyed settling into a rhythm. I feel like my breathing and pacing is improving. Run at an easy pace. Run for longer, slower. Simple concept. Harder to apply when you live the fastest girl in town lifestyle. Walk without dropping my heart rate too much in between intervals. I felt like I could endure for a while. I didn’t test my theory for maxing out, but maybe I will in the coming months. This seems like a good approach for me when tackling large mile runs and most likely my game plan for my big races. Continuing to work on my strength in cross training as well. Added a few sprints at the end some days too. I can definitely feel a change in my endurance now that I’ve been running more. Shoulders are thinning out a bit from the running, but I’ll never have the runner physique. 

I also focused my training on 500-meter segments to better prepare for my competition next month as well as improve my run times by focusing on interval training in a 500-meter distance chunk. Then fatiguing myself with weight bearing exercises and continuing with the run/work scenario. Slightly different form of intervals that were noted above with a run/walk scheme. Just a little training shift this month I suppose. Still progress no matter which way you look at it. Every step is forward no matter which way you look at it. Unless I’m doing backwards lunges which I loathe.

This is my birth month. 52 wise/wise ass years behind me. I was aiming to hit 52 miles by my birthday this year as a mini-milestone. I was already pleasantly surprised I went over 30 miles last month which meant I was over half way to 52. I ended up with 67.75 miles by my birthday. I actually hit 52 miles on 2/12/24 and I was over the moon excited. I was definitely pumped and felt so much accomplishment just to get here, let alone achieve the goal early. So much encouragement along the way. My fit friends texting or getting together to run. My pal who gives me motivation notes to view for each mile I complete. The list goes on. I am truly one lucky girl just having the ability to run. I know some pals who would love to run but can’t for one reason or another. For that reason, I’m motivated to move because I can.

Self-discipline is something worth writing about. Not everyone has it engrained in their soul. I can’t do this subject justice exclusively in this post, but many work at it. Some need more of a checklist to stay on track. I’m definitely self-motivated. I work and rework my plan and offer myself rewards for efforts. I celebrate milestones and I try hard not to compare myself to others. My journey is unique to me. Keeping the focus on what I can control keeps me disciplined. I can always help others. I can show others how I stay on track. What I can’t do is the work for others. That’s the difference. A self-disciplined person can work hard solo. To improve themselves. No strings attached. No comparison needed. They can make the finish line without something or someone pushing them over the line.

Another footnote for this month is I’m officially signed up for my first full marathon in Savannah, GA in November 2024. 6 friends participating along side me and a few more thinking about it. Different paces but a common goal of completing the marathon. Not too far away and the same month I have a half marathon so hopefully my body can withstand both. I guess my half marathon is now my training run for the marathon. Here we are month two into my running project and I’m signed up for my first marathon. What’s next? Here’s to making memories and achieving milestones. One step at a time.

And for those who want to know why, it’s because I can and I have the will to tackle the challenge. I’ve never set my mind to running thus running 2024 was a good goal for me to take on. Time will tell how I fared. How my overall fitness was impacted. I have hope that I can endure the grueling 26.2 miles and earn my medal. Maybe I’ll make it two marathons to hit 52 miles for my year of 52. 

Since I’ve now signed up for a few races my medal rack seems a little crowded. Retail therapy to the rescue. I now have a 2024 race bib display and medal rack mounted and waiting for each and every bib and medal I earn this year. It’s gonna be a great year of running. It’s gonna be fun to flip back throught the medals and bibs at year end to reflect on my accomplishments. I can feel the success in my soul/sole already. I’m doodling on the back of each bib with my race time and splits to see how I improve in time. A fun data point to look back on in the years ahead.

The end of February also marks the start of the CrossFit Open. An annual event that I partake in. Year 8 for me. Some years are better than others but I put my best foot forward each time. 3 weeks of testing my strength in the CrossFit world while balancing running and training for the DEKA Fit competition. Never a dull moment over here. Moving. Training. Writing. That’s my agenda for the immediate future. And for curious minds, I work full time. This means I train at 6am, nights, lunch breaks, weekends and whenever my schedule allows. The balance is also part of the challenge this year.

Balancing strength training, work, family, paddle sports and running isn’t for the weak at heart. That’s for sure. Almost forgot to mention I’m eating clean to make sure my body is fueled to endure the demands I’m putting on my body. On top of that I’m making sure to take time to get a massage and pedicure at regular intervals to keep everything in sync. I’m also not forgetting to spend time stretching. A very important step to continuing to build those miles. Busy life.

Stay tuned for what’s lurking at the end of the first quarter.

#TinkRuns2024, featured, fitness and nutrition

I Run 2024 – January

2chicksandapen

I did it! 

Month one is in the rear view and I far exceeded my expectations. 34.25 miles accumulated. I ran 26 days out of 31. I even ran 15 days in a row at one point. Never in my wildest dreams did I have that as an expectation. Eleven more months to go and so many adventures are on the horizon. Who would have thought I would be so into running after 1 month. Certainly not me!

The start was bumpy. Day one running at midnight in Colorado. Cold. Dark. Unforgiving. I could have been done with one run. Just quit. That would be easy. And trust me I thought about it. Just a bizarre start to my adventure, I guess you could say. A flight home gave me time to pause and think about my game plan for the coming days. A regrouping of sorts. Time to think about my why or why nots.

I got a half mile in the next day. It was effort but nothing to jump up and down about. The next day I rested. My body was still recovering from travel. The day after I planned to run but life got in the way. I was beginning to get discouraged way too soon. Even having the realization of how hard my task to myself was actually going to be gave me a taste of humble pie. Training myself to do something I don’t want to or even like to do takes a lot of self talk. Over and over again. One step. The .11 miles running around a building at the gym to accumulate a half mile seemed tedious. The hill that seems like a mountain was on the other side of the building. I had avoided that hill many times. A mental block of sorts. All of it. Repeat the self talk. You can. You will. 

It was Friday. I was full of excuses. My body was achy from CrossFit. I asked a couple of family members to run a mile with me. No takers. It’s cold. That doesn’t sound fun. Why? That’s what I heard. I grabbed my AirPods and said I’m doing it. I just said I had to. I eventually want the words I utter to myself to be go now. No hesitation. For now I will settle for self talk because I’m trying to form a running habit. Holding myself accountable. Just this journal is a portion of accountability.

I hit 1.5 miles on that Friday. I set a small personal best for my first mile which is really what I’m focused on as I grow as a runner. Not sure if that’s the most effective focus but it’s what I’m working on at the moment. I walked some to cool down but all in all I was happy with my distance and productivity especially getting out there mid work day, alone. Battling the elements wasn’t really an advanced thought. The wind is just gross on a cold day. The wind may be your friend running one way but the way back it’s a slap in the face. Harsh as it comes. 

I ran 4 days the first week for 3.75 miles.  

I signed up for a virtual 5k. 

I ran an impromptu 5k on an air runner on a rainy day. For no reason. Who am I? I guess this will be my air runner bench mark time. I didn’t really plan to do this but I guess it’s now a data point. Go me! 7 miles accumulated in week 2. Yes, I am celebrating myself at every little milestone. 19 miles by the twentieth day of the month. Is this really happening?

I actually completed the virtual 5k by month end with a time of 38:58. I had to fight a lot of wind on this day as well. It was brutal in spots. I was excited to see my mile times were evenly dispersed when I reviewed my Apple Watch. This was a big win for me that I didn’t think was achievable. I guess this will be my 2024 bench mark 5k race time and my split times. Although I think a virtual race is slightly less significant due to it being self monitored versus say a chip time in an in person race. I did get a race bib for my 2024 collection so it does count as an official race. Still miss the hype of the crowds on race day that normally get you going faster.

My 5k time was logged after my first month of committing to running. A first and best official race time for 2024. It will be great to see where my 5k time ends up at the end of 2024. My last official recorded 5k time was 45:18 minutes back in May of 2023. A more hilly course and no training leading up to the event which means I should have improved but it definitely feels good to give myself a baseline 5k time to work on over the year. I also had an unofficial 5k park run time of 42:52 back in August of 2023. Definitely good to have some progress points to refer back to.

 I ran in 2 states (Georgia/Colorado).

 I ran in the cold.

I ran at the park.

I ran in the city.

I ran at midnight.

I ran alone most days. This is where the biggest growth is for me. Putting in the work when nobody is watching. Striving for better, solo. Getting up the courage to go alone. This can be scary at first but empowering in the long run. Getting punny here.

I ran at 6am with my crazy friend! The smile is also before the run. The red face was definitely the after look with no smile. The darkness of the photo reiterates the wee hours of the morning before the sun rises.

I ran inside on an air runner, more than once.

I ran stairs and liked it.

I learned that music can distract your mind from running if you can sing along to the soundtrack. For me this is important for pacing as well as going further before stopping. It also helps to maybe run for a song length estimating the time elapsing. This is exactly why I have a new running playlist thanks to a dear pal who keeps me on track. I also snagged a good running play list from the virtual 5k group as an added bonus.

My 1 mile best pace was 11:31 on 1/5/24.

My 1 mile pace dropped to 11:11 on 1/10/24.

Not every day was a personal best, but every day I had some sort of effort towards my goal. Writing. Reviewing. Running. Planning. Taking steps every day that will keep me on track. And don’t forget running isn’t my sole focus. I’m also active in CrossFit and paddle sports like tennis and pickleball. All of which are in full swing making me work hard to balance life and fitness goals.

I also made a visit to the local running store to make sure my feet were equipped properly for my hefty goal. Enter a new pair of shoes. My first pair of Brooks. I tried several other brands but decided on this one. We shall see how it goes. Not so excited about the color but we will see if the performance is a winner.

First run in the Brooks was decent. Cushiony but firmer than the ASICS. On we go to month two. February. The chocolate month. The Hot Chocolate 5k is on the books with friends which will be yet another 5k time to catalog. Let’s see what month two looks like for me. I’ve already come so far in such a short time. Feeling confident after month one even if the confidence is short-lived when I look at the big picture.

I also pulled the trigger on signing up for a half marathon in November of 2024. This goal is getting real, quick. Another fun fact is I’m taking pictures along the way to document my journey. And boy is my running face a sure sign of distress or pain as my friend noted. Hopefully that will change in time.

Happy to report month 1 was a success. Keep following to see where this journey leads.

#TinkRuns2024, challenges, fitness and nutrition

I Run 2024 Part 1

2chicksandapen

The hype has been building for some time. The details have been documented. The plan was set in motion. The anticipation lingers. The excitement builds. The suspense is in the air. It’s all going to be up to me. A solo goal. A goal to reach deep into my soul. A running goal that clearly relies on my soles. Just me!

Last week I ran in a practice state (Missouri). I ran stairs at the Arch in St. Louis and at another crazy tourist site. It was fun. I felt strong. I was ready for day one at least. Running shoes are packed. Layers of clothes somewhat picked out. The route is still a mystery for day one. The time is still unknown. A midnight run would be fun. Practical, not so sure.

The day has arrived. The beginning of my running the year 2024 start to finish is here. The quest. The tallying of miles. The places I will go. It starts today. It starts with me. Self-powered adventures await.

In an odd turn of events I am spending New Year’s Day in Denver, Colorado. I won’t be here for long, but will be long enough to log my first run of the year. Although I didn’t plan my first run to be in Denver, I am super excited to note my first day of adventure was on the road. I guess that means my last day of the year will hopefully be on the road as well. Bookends of the adventure!

The weather. Cold. Baby it’s cold outside. Just one mile. That’s what I’ve been telling myself. Just one mile at a time. Hitting the pavement at midnight is how I’m choosing to start this adventure of miles. It’s most likely how I will end the year as well. Destinations may be different but the night run is probably a must.

The shoes. I’m starting my year with ASICS. No real reason other than they were cushy and my feet feel good in them. They also have color and style which appeal to me at this point. I’ve tried other brands but for now this is what I have. More will follow on shoes and clothes I’m sure.

The shirt. I will have at least twelve shirts along the way. One for each month. All designed my crafty business partner to capture the adventurous spirit of I Run 2024 my way. My pace. My race. It’s that simple. I may not be the fastest but I hope to improve. I may not make the longest distance but I will chip away at my personal goal. No comparisons. Just me doing work. 

The run. It was cold and lonely. I started at midnight on New Year’s. Odd time to run and I was in unfamiliar area thus I had to be aware of my surroundings. A few homeless crossed my path. I opted for no headphones in order to hear what was around me at that hour. I was layered up but also running a mile in an altitude I’m not acclimated to had my chest burning mid-way. I finished. I was excited to start the year with some excitement.

I had a dear friend with me. Capturing the moment. Cheering me on. Lighting sparklers at the end. We might have looked a bit crazy but it was over before we knew it. Then I had to wind down for bed. It took me almost two hours. I probably won’t run again at midnight on the road but I did it this time and it was very fulfilling. Bonus of running at a hotel was the fresh fruit water waiting in the lobby after along with the outdoor firepit to stay warm while cooling down.

First run is done and the tallying has begun. I plan to take my running slow on the front end of the year but build as I feel my body is ready for more challenges. Stay tuned for my monthly recaps to see my mileage adding up or where I may be running.

One new state in the books!

adventure, fitness and nutrition

A Day of Twos

2chicksandapen

Two shirts. Two pairs of socks. Two pairs of pants. Two pairs of gloves. Two jackets. The two layers were definitely needed to endure 22 degree temperature with wind while outside. A little pre-planning was the key to enduring the elements while being active.

A little adventurous spirit made the trek seem possible. A 10 Mile or so bike ride one way from Montana to Idaho on the new Yellowstone Short Line Trail. An ambitious goal per the bike shop owner, but one I shrugged off. I was looking forward to the experience. I wanted to say I did it. I may never have the chance again, so why not go for it.

The entrance sign has its warnings of bears and other wildlife. It also had fresh snow from the night before. Maybe an inch or so but depending on the tree cover the consistency varied which added to the variety within the outing. The first two miles or so the snow had tracks from boots, dog paws and maybe some birds and kids. It wasn’t well traveled but it was used at various times during the snowfall. This made the path somewhat bumpy on the front end. You can zoom Into the picture below to relate to the consistency.

When there was a break in the trees there was black ice where the snow melted. This made for a little glide time and concentration to avoid a spill or wipe out. Moving into mile 3-4 the trail was fresh. As in nobody had traversed it recreationally. This was one of the highlights for me. Uncharted exploration in the wide open.

The views along the pathway were nothing less than breathtaking. They looked like pictures from a travel magazine. The rushing river on the side of the path was so soothing on the ride. Time didn’t stand still but it seemed like a timeless journey. Hard to explain but when you take in so much nature you are not really looking at a clock you are just immersed in the experience.

Three bridges I traveled over. They hadn’t even been installed that long. I felt pride to experience such a new rail trail. As I moved along the snow became crunchy. It had an outer layer of ice from the cold temps as the elevation rose slightly. The snow got deeper. The pedaling got harder. The wind became stronger. Mile 5-6 was the longest in my mind. Mile 6-7 was a lot of self talk about forging ahead.

The signs of others on the trail were evident. Mostly cross trail vs. the straight line I was riding. Deer prints in the snow. Some variety of birds or other critters. Always across the path never along the path. So interesting to have your mind wander as you ride and think what animal may be watching you in the distance.

Some bigger paw prints that I couldn’t identify. I’m not a trained tracker but I also know I was going to keep moving and not stop for that that photo just in case. There were many scratches or gouges in the trees. Different heights and different depths as you cruised by. These are signs of the presence of bears. I have had an abundant awareness of bears on this particular trip to last me a lifetime. Cool and unnerving in a way but as long as I did my thing and kept moving I felt okay.

Mile marker 7. 2 more miles to the continental divide. So close yet so far. As you can see the sky in picture one is blue and clear the sky is grey cloudy at mile 7. No breaks in the trees meant the wind was minimal but the chill was in the frigid air. This was the turnaround point. My cycling partner’s feet were colder than mine. Knowing the number of miles back. The temperature. The environment. The decision was made. The practical decision. The right decision. However, it was also hard to not hit the point you wanted to achieve. A life lesson of sorts. Aim high but be okay with progress vs perfection. Also listen to your body. It’s a powerful machine if used wisely.

The cruise back seemed quicker. It always does. A little downhill rest, but also the workout in the harder area with the snow, ice and existing tracks took a little more work to navigate. A few more stops to rest the bottom of my body as it’s been enduring some bumps and long riding. Yes this was required for my sanity the following day!

Then the break in the trees. The wind hit. Cold. Cold. Cold. The toes feeling it the most. More breaks to bend and flex the toes to keep them warm since they felt the brunt of the wind. Thankful for my neck gaiter, layers and glasses to block my wind. The excursion ended at my condo, in front of the fireplace to warm the toes and take a restroom break before heading back to the bike shop a mile away.

The fireplace seemed to be dimly lit but it was full of warmth. I sat there to warm up but to also reflect on what I had just completed. A monumental ride in extreme conditions. I did it. I am able to tell you all about it. I have great photos to remind me of my epic ride.

This rail trail is great for biking, running, walking and I hear even cross country skiing in another couple weeks. When traveling look for rail trails. Normally pretty flat and full of character. Great way to experience a little history. I give two thumbs up since this is a post of twos today for the Yellowstone Shortline Trail. Also you can make a donation to keep this trail pristine. The link is on photo one, if you feel the need to give.

challenges, fitness and nutrition

Journey of Sorts

2chicksandapen

Wise words: focus on the journey not on the destination. This is a choice we can all make. These are words to live by. No matter what the task or where you are physically going, the choice is there. My words of wisdom will always be choose wisely. Enjoy the process of the start, the middle and the end. That’s the journey. All of it. 

For me, I completed a goal of 100,000 meters last December in an online challenge. I said I should up the goal in 2024 since I attained it. This year, I set the goal of 1 million meters. I started out strong in January 2023, with over 100k. I stayed somewhat consistent with 90k, 92k and then some travel hit that kept me away from the machines that gave me my meters (with my manpower of course).

Fast forward to November and I was away again. I moved my body. I pedaled on a bike and I walked a ton, none of which counted to my meter goals. I could have given up. That would have been easy. Had I focused on the can’t attitude that’s what would have been the result. 

I took those can’ts and made the “I can” to do list. I can finish my meters and I can also do complete the 100,000 challenge in December again. Although they may sound redundant they really aren’t. The 1 million meters are really only accumulated on a bike erg, a ski erg or a row erg. That’s it. That’s all I can count.

On the 100,000 challenge, I can count walking, running, rowing, and cycling. That means I have to turn up my volume of work to balance it all. Add in the weather variables and that can make the walks and run outside a little tricky. Holiday parties and other events taking up extra time makes the goal even trickier. But I am here to say it can be done.

I’m focusing on the journey not the destination. If it was easy everyone would do it. The bumps in the road are part of the process. They are in place to test one’s mental toughness. As I write this blog I am pedaling away on my bike erg on a rainy Sunday. 

It’s not a pretty sight.  I’m in a sweat shack of sorts. It’s got the essentials: music, heat, air and an erg to pedal. That’s all that matters on the rainy day. It’s my tool box for the hour.

Other days I’m adding 10-15 minutes before or after my workout to increase my meters any way I can. Sometimes that’s alone. Sometimes it’s with friends. My runs are short when I am getting in .50 miles for my 100k challenge. Every bit counts I tell myself. The quiet of the run is so peaceful. A great time for me to settle into my thoughts and before you know it I’m no longer thinking about running.

As I close out this blog, I am not done with December but my conclusion is I will be over the finish line before Christmas. My attitude will get me there without a doubt. I hope this post makes you think about the journeys you have in life. Embrace the start the middle and the end. The ride is part of the beauty whether you are taking in sights and sounds or climbing your own mountain to achieve what’s at the top.