Bodybuilding.com - Nutrition 101: Eat To Burn Fat

Diet and exercise can be a difficult combination to balance depending upon your goals. I'm discovering that increasing the amount of workout sessions I do in a week (or in a day for that matter) is causing my body to burn off more energy throughout the day, but not really allowing me to shed any significant amount of weight. It could be that I'm gaining muscle as a result of all the strength training I'm doing with P90X2, that I'm simply not eating enough calories to feed my body to really burn the fat or both. Note: I'm still running 3-4 days out of the week as well.

I don't know. It's a case of trial an error these days, but I'm determined to figure this thing out. Reading articles such as the one I have linked below does help though. I may have to give this one-week meal idea a go.

Bodybuilding.com - Nutrition 101: Eat To Burn Fat

The Running Bucket List

Like many of my fellow runners, I have created a bucket list of future races I would like to participate in prior to the end of this life's journey on earth. Some of these races will be completed within the very near future and some are a few destination races I would hope to run someday. I really think it is important to keep goal races on your list for motivation and to have something to always look forward to when you train.

Here is a list of a few race events that I have on my running bucket list and links to their online sites:

Near Future:
Little Rock Half Marathon - Little Rock, Arkansas*
Rock n' Roll Philadelphia Half Marathon -  Phila., PA
American Family Fitness Half Marathon  - Richmond, VA**

Bermuda Triangle Challenge  - Hamilton, Bermuda

Rock n' Roll New Orleans Half Marathon - NOLA
Divas Half Marathon in Puerto Rico - San Juan, PR
ING Miami Half Marathon - Miami, FL
Disney's Princess Half Marathon - Walt Disney World in FL
Marine Corp Historic Half - Fredericksburg, VA
North Carolina Half Marathon - Charlotte Motor Speedway in NC


*Black Girls Run! (BGR!) target race event
**National Black Marathoners' Association (NBMA) target race event

Interesting Races Considered:
Martian Half Marathon - Dearborn, MI
Area 13.1 Half Marathon - Roswell, GA
Safari Park Half Marathon - San Diego Zoo in CA






Awesome Destination Races:
Maui Half Marathon - Maui, HI
Wahine Half Marathon - Honolulu, HI
Centaur Subaru Half Marathon - Calgary, Canada
Great Wall Half Marathon - China *a true "someday" race*

WHAT'S ON YOUR LIST?


NOTE: At the present time, my interest is only on the half marathon distance. As I grow in my running ability, I will then consider the full marathon distance for future endeavors

lolofit Does it Again - 13.1 and 26.2 Style!

YAY! I'm sooo excited for my fellow runners with iPhones who are app geeks like me! I found out last night that the makers of the C25K and C210K app that I used when I first began running, have FINALLY completed their Half Marathon and Full Marathon (26.2 coming soon) running apps, again using the Jeff Galloway method. These new apps come from my favorite developers at lolofit. I honestly have to say that they create some absolutely fabulous training programs that allow you to customize to your liking. Whether you are a first timer or if you are a seasoned runner looking to improve on your race finish time and achieve that personal record (PR) you've been seeking. I also love how they utilize their Beat-Sync technology to change the tempo of the music in your playlist to match your pace and the customized run/walk/run ratio of your workout. However, for those of us who no longer require that training method, you have the option to eliminate the walking portion in it's entirety. This is offered in their other training programs as well. How cool is that?!  There are no other apps out there that allow you to do this. At least none that I know of.


For those looking to run their first Half Marathon, the app has a 17-week program. For my fellow vets of the 13.1, there is a 15-week speed training program available for us. Newbies to the full marathon start off with a 30-week program and then can progress to the 27-week speed training session. And like any other training program out there, you can skip ahead and begin at whichever week best suits your current running ability. You can perform this within the app itself. Note: Anyone familiar with Jeff Galloway's training will know that he uses a 3-4 day per week running program. If you desire additional mileage and/or training days, I suggest using the app as a supplement. 

I know I haven't covered everything about the apps, but here are some key highlights provided by lolofit and links to each program for more detailed information:

• Interactive coaching advice and encouragement by Jeff Galloway while you run.
• Includes periodic Magic Mile Test to measure your progress and dial in your pace.
• The time goal program includes Cadence Drills, Acceleration Gliders, and Speed Interval Training sessions to improve your form as you condition your body.
• Half point indicator to let you know when to turn around.
• Includes GPS tracking on supported devices for FREE.
• Works outside or on a treadmill.
• Completely interactive. Change your workout at anytime and your coach Jeff Galloway - and your music - will respond!
• Bonus Content: Download 15 tracks of high-energy fitness music for FREE (they've had some great techno in the past, but you can add your own playlist if you aren't into that genre). 

Half Marathon with Jeff Galloway: 
http://lolofit.com/apps/half_marathon


Marathon with Jeff Galloway - Coming Soon!: http://lolofit.com/apps/marathon


There are also other apps available for cross training as well. Check these out @ http://lolofit.com/apps


PLEASE NOTE: These are paid apps, but well worth the price they have listed (the Half Marathon app is $14.99). There are a lot of free training programs out there that can probably give you what you are looking for, but I do not regret any purchase that I have made in the past for one of lolofit's programs. The developers constantly provide updates and they do listen to their users.  Also, they are great about offering deep discounts for their new apps and at various times throughout the year for their older ones--sometimes for FREE. If you aren't ready to purchase the new apps for the full price, just keep checking in via the Apple App Store or on their Facebook page @ https://www.facebook.com/lolofit for the special pricing offer. 


Happy Running!


I am not affiliated with lolofit in any way, shape or form, nor am I getting paid to promote their products. I am just a consumer. 

A Game Changer: Finding the Lean, Training Plans, and Half Fanaticism

In order to become a more powerful and faster distance runner, there are a few key elements needed to achieve this goal -- a leaner, stronger body and a training plan that focuses on endurance and speed. I'm currently working on both. Since I have no summer races pending at this time, I opted to use the next few months to focus on my strength while losing a few pounds in the process. So it's back to Beachbody's P90X2. I've had the program since it's debut December 2011 and have used it on cross training (XT) days during my first round of half marathon (HM) training. I wasn't able to keep up with the P90X2/Running hybrid like I'd hoped, because of so much stress both forms of exercise puts on the body. I became too fatigued to keep up, so I had to focus more on my running and give Mr. Tony Horton (the man behind the magic) a break. Now, that I am in my "off season", I can ease up on the weekly mileage and devote my time to this awesome home fitness arsenal...and so far so good.

Property of Beachbody

This week is recovery week for Phase I of P90X2. Although, this new version of the X allows you to extend each phase for additional weeks, I've decided to stick with the traditional 90-day challenge so that I will have completed it prior to Fall HM training. I'm hoping that by that time, I will have lost a few pounds of fat and have gained increased core and upper body strength and have more powerful running legs -- something needed for those rolling hills coming my way in Spring 2013.

So, I'll continue to work on the physical for the next 60 days while using my mental agility to zero in on a new HM training plan for my goal races. I began with Hal Higdon's Novice 2 and it worked very well for me for my first two half marathons, but now it's time for me to step my game up a bit. In order to improve on my race finish time, I'll need to run more frequently and farther each week. I'm looking to build my base weekly mileage from 20-25 to a minimum of 30 mpw over the next six months. Higdon's Intermediate will get me there, but I'm also considering Ryan Hall's HM training program, since most of my online running friends are using and recommending that one. I would have to modify it a bit to fit me, but it will give me what I need and then some. I've decided to use the recovery weeks from P90X2 to test out each program before I commit. This week I will be using Higdon's Intermediate.

Property of Half Fanatics

I have quite a few races lined up for 2012-2013 and I'm attempting to be as prepared as I can to start and finish each and every one of them. My first challenge comes early this fall. I am registered to run two half marathons within 13 days of each other. And although I'm only going to "race" one and treat the other as a fun run, my efforts over the summer will determine how much it benefited me and have helped me achieve this goal. I look forward to this challenge! And also to reaping the rewards for accomplishing such a feat. No, I'm not talking about the big finisher's medals I'll receive. I'm talking about notoriety for doing something so crazy, so ridiculous (insert sarcasm). Yep! You guessed it. I'm looking to add my name to the list of Half Fanatics running loose out there in the world [Fanatic criteria]. And why not? I've discovered that I enjoy running 13.1 miles as opposed to smaller races which seem to require more out of you than a longer one. Distance is my thing now, and the general focus of my running career. But... don't look for a 26.2 race report (RR) just yet. LOL! I still have a couple more personal half marathon challenges to achieve before I reach that level of insanity (insert more sarcarsm) :-)

Happy Running!

I am not affiliated with Beachbody in any way, shape or form, nor am I getting paid to promote their product. I am just a consumer. 

2012 Races:

10/21 Myrtle Beach Mini Marathon - SC (completed)

11/3 Rock n' Roll Savannah Half Marathon - GA (completed)

Half Fanatics Here I Come! (accomplished)

2013 Races:
1/20 Charleston Half Marathon - SC (tentative)
2/24 Rock n' Roll New Orleans Half Marathon - LA (undecided)
3/9 Famously Hot Half Marathon - SC (saved for another year)
4/13 Palmetto Half Marathon - SC (undecided)
4/21 Divas Half Marathon in North Myrtle Beach - SC (undecided)
11/16 Anthem Richmond Half Marathon - VA (registered for Full Marathon)

*races have been updated 11/18/2012*

Tiaras and Feather Boas and Medals, Oh My!

And so much more of course...

Last Sunday, I ran the inaugural Divas Half Marathon in North Myrtle Beach. This was my second half marathon and one of the best experiences I have had so far. Not because I set a personal best (PB) but because I was able to enjoy this experience with my daughter, who ran her first 5K on the same day. She will be a senior in high school next year, and so I'm attempting to soak up as much mother/daughter memorable experiences that I can before she leaves the nest. She's my only child and so you can pretty much figure out what this means to me.

Okay, enough of the sentimental stuff...let's get back to the race reporting.

THE DAY BEFORE

We arrived at the beach on Saturday for packet-pickup and hotel check-in. I only live 2.5 hours away, so it wasn't much of a distance to undertake. The Expo wasn't that crowded at that particular time, so we were able to get in and out fairly quickly. I met a couple of my BGR! friends there and we decided to check out some of the vendors and take a few pictures to help commemorate the moment. After that, we left since there really wasn't anything else left to do there. I was a bit disappointed that this Expo event was nothing like the ones mentioned for their prior race events. Maybe it's was more lively on Friday due to all of the various activities being offered on that day. Eh, oh well.

After getting a quick bite to eat, we made our way to the hotel and checked into our room. I was lucky enough to make reservations at one of my favorite locations, Avista Resorts, which happened to be a half mile away from the Start/Finish of the race. And despite this being week two of a three-week biker festival, I was able to get a decent room rate (probably because hotel management was unaware of the Divas race when I booked my room).  How lucky was I? :-)

Before we got to comfortable in our accommodations or made any plans to visit areas of the beach, I made sure that we laid our gear out for the next morning, so that we didn't have to rush through it later. My daughter thought it was a bit silly to do this so early in the day, but after explaining why it's so important to prepare like this, she understood the idea. I have to admit. The bibs for both the half and the 5K where pretty sweet. Definitely one of the most appealing that I've seen so far. During early registration, everyone had the opportunity to choose which name they wanted on their bib to follow after the word "Diva". I just stuck with my first name - DIVA NIKKI. The tech shirts themselves were also nice, despite some objections to the design. Each Divas event has their own individual character on the shirt. Some with a lot more details than others. Personally, I would have preferred the Divas Marathon Series logo on the front instead.

Once we finished settling in our room, we decided to make our way outside to visit the area. We were able to see the partial setup of the racing lane and gauge its exact location from the hotel. My goal was to drive the course as outlined on the map, but I didn't get the chance to do so at the time. Next, we visited a few local stores to acquire some souvenirs and also gather some necessities to bring back to the hotel. There was a meet and greet scheduled that evening at a popular seafood restaurant, but I opted out. As much as I love seafood, I just didn't want to take the chance of eating something that would aggravate my system during the race. It's always best to stick with what you know. We decided to have a nice dinner at Ruby Tuesday's instead. I love their salad bar!

We made it back to the hotel before nightfall and decided to walk along the beach before calling it a night. The weather was really cool for this time of year, which made for a great weekend in and of itself. Was so looking forward to completing the race and then being able to relax and enjoy the area, since I opted to wait until Monday to check out. Nothing like having some cool water surging against your legs after a long run.

RACE DAY

No surprise I didn't get much sleep the night before, but I will admit I did better this time around compared to previous pre-race nights. I woke up a bit earlier to eat my usual breakfast of oatmeal and bananas. I also ate half of a bagel and downed some coconut water. I'm finding that this combination works for me before an event. I woke my daughter up to allow her to eat something and then we both got dressed to go. Out in the lobby and outside of the hotel, we saw lots of ladies dressed and ready to run like divas. We made our way across the street and began to do our half mile warmup to the start. It was VERY chilly that morning. I was a bit surprised actually. Earlier in the week, it was projected to be in the high 60s, but from what I gathered it was in the mid 50s at the start. I have to say that it was really a blessing for us living in the south, considering how hot and humid it has been for the past month.

After locating my corral, taking one last port-a-potty-break, and meeting up with my friends from BGR!, we lined up to pose for our race photo (always easier to get everyone together before the event and plus we look better, lol). There were a lot of us who came from near and far to participate in the Divas Half Marathon and the Girls 5K. We then all gathered hands and said a prayer for a safe race for each and every one of us. One of my friends who was running the 5K stepped in to take my daughter under her wing during their race and until I completed the half. I am so grateful for her kindness. I didn't even have to ask her. She just took it upon herself to do so. Thank you Ms. Dennis :-)

ON YOUR MARK, GET SET, GO!

Miles 1-6: I pretty much kept close to my average pace this stretch of the run. There were a few moments of congestion being that some of the course was on narrow streets in neighborhoods. Somewhere along mile 2, I noticed a couple 5Kers coming around the bend. Their race began 20 minutes after the HM so it was inevitable to meet up with some of the faster runners. Right before the HM and 5K path splits, I found my daughter. I slowed down to a walk and gave her a hug and encouragement, before we had to go our separate ways. And that my friends, was the highlight of the race for me that day. It was as close as we could get, at that moment, to running a race together. Someday, we will actually do one!

Miles 6-12: Lots of twists and turns, however, I was really impressed at my mile split at marker 6. I knew that I was in the right state to reach close to a 2:30 finish if I kept up with my current pace or close to it. During this portion of the race, we had to run about a 1/4 mile off Highway 17, before making it to the golfing area. I was not happy running on that busy road, since they had us facing away from traffic. I was smart enough to stay closer to the right, though. Once we got off the highway and back into the residential golf area, the course became a little hilly and full of turns on neighboring streets. My pace dropped about a min/mi, but I was able to forge through. Oh, I forgot to mention that the Divas Series has musical entertainment along the course. I think by mile 9 we had ran past 3-4 DJs. I even heard "Eye of the Tiger" at some point. No athletic event is complete without playing that song. LOL

Miles 12-Finish: Ahhh the home stretch. No turns, no hills... just a straight path before the final turn to the end. But because we were back on the main road close to the resorts, the lack of trees made this last trek a hot one. I saw a couple ladies bent over on the side of the road trying to catch their breath. The sun and the salt air can be bothersome if you are not used to it. The wind was pretty generous blowing from the sea that day as well, so that could have been a contributing issue. I kept pushing on, splashing water from my CamelBak onto my back. It felt really good.

Then I spot my hotel :-). I knew that the finish line was fast approaching. But hold up! As part of the event, you have to get fancy for that last half mile to the end. What Diva is not complete without her shiny tiara and hot pink feather boa. I grabbed my goodies from the lovely volunteers and placed them on, running my very best through the orange barricades, hundreds of spectators and other finishers, to that big pink balloon arch. Yes, I made it. I Ran Like a Diva and finished very close to my goal time. (Goal: 2:30 -- Official time 2:32:32) I was very satisfied with that!

I received my huge medal from a shirtless hunk and made my way down victory row where my daughter and friend cheered me on and took pictures. After getting my celebratory wine, oatmeal cookies and other fuel. I posed for yet another photo -- the finisher photo, and walked back to my hotel. From the location of my room, I was able to get a glance of other ladies making their way through those same barricades into their own victory. What a great day for a run. What a great event for any woman (or brave man). And what I beautiful experience to share with your daughter. I only wish that I was there to cheer her on as she finished. I will make certain to sign her up for another 5K race so that I can be there for her, like she was so happy to be there for me at the end.

Happy Running!

Race Results ----> Results Archive via Active.com

Place -- 1731/3063

AG -- 368/654

Gender -- 1712/3043

Chiptime -- 2:32:32

Clocktime -- 2:35:55

Pace -- 11:39

6 mile split -- 1:06:33

Race Training Plans:

Hal Higdon's Novice 2 Half Marathon Training (modified)

P90X2 by Beachbody (modified program)

Race Statistics:

Weather -- Temp 55 degrees (at start), Humidity low, Winds 14 mph, Partly Cloudy

Mile Splits -- Garmin Connect

2012 Races:

10/21 Myrtle Beach Mini Marathon - SC (registered)

11/3 Rock n' Roll Savannah Half Marathon - GA (registered)

Half Fanatics Here I Come!

2013 Races:

1/20 Charleston Half Marathon - SC (undecided)

2/24 Rock n' Roll New Orleans Half Marathon - LA (registration tentative)

3/9 Famously Hot Half Marathon - SC (registration tentative)

4/13 Palmetto Half Marathon - SC (undecided)

4/21 Divas Half Marathon in North Myrtle Beach - SC (registration tentative)

11/16 Anthem Richmond Half Marathon - VA (undecided)

Strong is Sexy Pink Tank

I have always believed this, not because running requires strength to endure each and every mile, but because sometimes the things that one goes through in life makes them into a stronger person...a stronger woman, that is. And that my friend is sexy!

Plus this is a pretty cool tank from Raw Threads.


Strong is Sexy Pink Tank

A First Half Experience

“All endeavors call for the ability to tramp the last mile, shape the last plan, endure the last hour’s toil. The fight-to-the-finish spirit is the one characteristic we must posses if we are to face the future as finishers.”

-- Henry David Thoreau

“Shape the last plan”. I guess that’s what I did when I decided to register for a local 13.1 for the hell of it. I’ve been using an extended version of Hal Higdon’s Novice 2 Half Marathon Training program since December of last year to train for the Divas Half being held in North Myrtle Beach next month. It was time to bump my long run above the twelve-mile mark (the plan peaks at 12 miles) and I figured if I must go the distance, I might as well make it worth my while. Also, my current local route was logistically challenged and running on my treadmill for that amount of time was something I wasn’t looking forward to doing this time around. So, I decided to register for the local Palmetto Half Marathon held in Columbia, SC. It was a good choice for several reasons, but two reasons that were most important to me was the timing of it. By running this race, I would have more than four weeks to recover before my goal race and I would know where I stood in my training. Good idea, huh? I’m glad I made that decision, because I was prepared for it! Well, I can say that now, but the week prior to the race, I didn’t exactly feel that strongly about it. Let’s go back to that moment in time, but before I do, maybe I should give you guys a little background info about my running history.

I started a C25K program back in early 2010 as a way to spice up my workout program. I love strength training and doing a lot with weights, but like most people know, cardio is what increases fat loss. And although I had already completed P90X, which is actually designed for muscle building, not weight loss, I needed to do something else to break through the fat plateau and spice things up. A friend of mine suggested an app for my iPhone that would help me get into running—a great way to get leaner. I completed that program three times before I switched to Jeff Galloway's Easy 10K app. This was also the time I got more involved in the Runner’s World Online Beginner’s Forum (RWOBF) via facebook and another group Black Girls Run! (BGR). I was a member of RWOBF for months, but never participated in the conversations. Over time, both of these groups inspired me to get more serious about running and to recognize that I was a becoming a runner. So the need for a challenge grew, along with my confidence, and I began looking into goal races and a different training program.

Back to the Race Report

Taper week prior to a big race does a number of things to runners. Everyone has some type of psychological experience (nervousness, fear, euphoria, etc.) specific to him or her. I think I had a mini meltdown that week. It wasn’t so much about the lack of mileage I was putting in that week, or how I should tweak my diet the next few days so that I would be able to go the distance without bonking. My issue was my inability to believe that I could actually pull this thing off. Yeah, I know. I trained for months for a big race – remained relatively injury free (I suffer from minor joint pain), strength trained, ran 4 days a week with an average of 21 miles, etc. I even completed the required 5K and 10K races in great time. So what was the problem? Me. All confidence just flew out the window that week. Phantom pains occurred. The idea of a DNS crossed my mind. I even searched the 5-day forecast looking for a freak thunderstorm to head this way. LOL! I can laugh at my silly behavior now (I am as I write this), but somehow I made it through that fog. By Friday I was ready to go pick up my packet and get this thing over with.

Race Day

Well, it ‘s no surprise that I didn’t get much sleep the night before. However, I was smart enough to make certain that I got more than the recommended eight hours of sleep throughout the week and head to bed very early on Thursday night. The morning meal was nothing new of course. I ate my usual oatmeal-banana-blueberry combo, had a cup of coffee, and took my morning Emergen-C. I also drank another 6oz. carton of coconut water and said a prayer before I left the house. The race was scheduled for 7:00am. I left early enough so that I could be there an hour before the start and to also beat the traffic. It wasn’t a huge race, though. Between the races (half/5K/kids race) there wasn’t quite 2,000 people registered to run.

As soon as I arrived, I drank a few more ounces of water, made a stop at the ladies room in the host’s building, and did one last check of my gear. Once back outside I began searching the crowd for anyone I knew. At that time I didn’t, so I went ahead and decided to do my warm up jog and stretch. Fifteen minutes prior to the start, the race officials got on the P.A. system to give us the pre-race pep talk, prayer and basic logistical reminders. By this time, I had found several friends from my BGR group who were also running their respective race. It felt good to see some familiar faces and to feel the camaraderie. Then the 10-minute countdown began. Everyone began lining up based on their pace. I was in the back of course ahead of the walkers. My goal for this one was to basically finish it. I was treating this one as my weekend long run and really wasn’t looking to complete it under any particular time, but refused to be out there forever trying to finish this thing. After reviewing the course several weeks prior, I didn’t think I would be, but Columbia, SC is notorious for rolling hills, so I knew I had to pace myself accordingly.

And So It Begins

Mile 1-2: It came fairly quickly even though I was only fifteen seconds ahead of my goal pace. This portion of the course leads you onto Clemson Road outside of the Village at Sandhills mall (where the race begins) and onto an overpass and downhill via an exit ramp. I had to slow down a little so that I didn’t allow the slope to create unnecessary momentum for me. Not a good thing for the knees of course. It could be at one’s advantage to ride the descent, but it was not a good day for me to test out that theory.

Miles 2-4: Once we got off the exit ramp, ran through a short distance of Two Notch Road, we finally settled into the scenic/residential areas of the course. By this time I had taken advantage of the two fuel stops along the way – making sure to walk as I drank the water. I have yet to perfect the run-and-pinch cup maneuver. Many of the residents here had made their way outside to watch us run by and provide encouragement. One lady chose to relocate her treadmill closer to the entrance of her garage and run on it as we passed by. It was comical. She yelled back to a couple runners ahead of me that she was getting ready for next year’s race. Ha! We all get inspiration from somewhere.

Miles 4-6: Somewhere between the 5^th and 6^th mile, the first of the elites began to emerge, running in the opposite direction. The course loops around in the Wildwood area, so it was inevitable for us to meet. I was totally impressed. I’ve only had the pleasure of watching them from behind as they lead the pack along the course in other races. It was great to have the chance to actually see them face-to-face, gliding by like gazelles. Boy, are they fast! Speed is definitely something I will be working on once I build a more solid foundation and get leaner.

Miles 6-8: I’m feeling pretty good at this point. Probably a result of the Clif energy gel and Gatorade I consumed a mile back. I also began to pick up the pace just a little -- passing a few folks that went out too fast at the start. I’m so glad I took the advice from fellow runners and did not make that same mistake.

This was the most scenic portion of the race. We ran along huge private ponds and more gorgeous homes. Somewhere along the way I got my picture taken again with the water in the background. It is definitely one of my favorite shots.

Miles 8-10: We’ve begun to run back in the opposite direction from which we came. I’m starting to feel a little tightness in my right calf.  It’s nothing new for me, but for my body’s sake, I opted to walk a little more frequently just to play it safe. There were still plenty of hills to return to on this run back to the finish and I didn’t want to risk not being able to remain strong at the end.

Miles 10-12: When I saw the 10-mile marker, a feeling of relief came over me. “It’s about time!"  The field of participants and spectators had thinned out by this stretch of the course. I’ve slowed down my average pace a bit by taking walk breaks. I wasn’t having an increase in calf pain. This discomfort was coming from further up. My quads were not happy. They were really feeling the burn right about now! Guess I wasn’t the only one, because two other runners had begun following my run/walk technique and we pretty much stayed lined up next to each other for the remainder of the race.

Then comes the part I was both dreading and hoping for...

Miles 12-13.1 (FINISH): I HATE EXIT RAMPS! That pretty much sums up how I felt going up that thing. It was only a short distance, but it felt like Mt. Everest to me. The gentleman running beside me kept encouraging me to keep going. “We’re almost there”; “It’ll all be over soon”. It sure felt good to have someone run alongside to help give you that extra boost. Once we reached the top of the overpass, I did a final check on my Garmin to determine the half-mile mark. Due to the location of the finish line in the open shopping area, we were unable to see it amongst the buildings, but once we turned that last corner, that big arch shined brighter than a a lighthouse beacon -- guiding us on home. This is the moment I decided to pick up the pace and get ready to smile for the cameras.

Those Finale Meters...

It’s a wonderful feeling to run through cheering crowds of friends, family, and other runners as you make your way towards the end. It’s an even greater feeling to have your name announced to the world as your cross over that finish line into volunteers waiting to place YOUR medal around your neck. That moment is something to relish. Especially when it’s your first big major racing accomplishment—one you never thought, years ago, you could achieve. It’s a moment in time I’ll never forget and one I hope to repeat as much as possible. So yes! I will run another and another and another…

I may not be 100% sure of what the future holds for me in several areas of my life, but one thing I do know for certain is that I will be out there running and proving to myself that I am capable of doing whatever it is that I set my mind to do. I am becoming the best of me, and it’s only going to get better!

FINAL REFLECTIONS:

Post Race: Recovery has been better than I expected. Once I returned home, I took an ice bath for the muscles and began replenishing my body with what it needed via coconut water, a protein supplement and more vitamin C. I put on my compression gear and ate a good meal. At some point I took some Motrin, found sleep and took a much needed nap. The next day was pretty much the same routine. I didn’t do any post race recovery walking/jogging or other workouts because I wanted to assess how my body was reacting to the stress of the run. So I mostly just moved around more, not allowing myself to stay idle on the couch for too long. It wasn’t until Monday before I did my 30-minute recovery walk, yoga session, and foam rolling. By Tuesday, I was hardly feeling any lingering muscles aches or pains. This is the type of recovery I was hoping for.

Happy Running!

Race Results --->    http://www.strictlyrunning.com/results/12phm.txt

Place -- 862/933
Div/Tot -- 93/101
Sex/Tot -- 454/511

Chiptime -- 2:42:39.70

Guntime -- 2:43:28.10

Pace -- 12:29 min/mi

Race Training Plans:

Hal Higdon's Novice 2 Half Marathon Training (modified)
P90X2 by Beachbody

Race Statistics:

Weather -- Temp 46F (at start), Humidity 86%, Winds Calm, Sunny

Mile Splits --->  Garmin Connect Information

Goal 2012 Races:

Divas Half Marathon in North Myrtle Beach, SC - May 20, 2012 (registered and look to PR)

Myrtle Beach Mini Marathon, SC - October 21, 2012 (will register)