Colleen Wait's Blog: Hello readers!, page 3

Another excellent adventure - Japan

Have you ever been walking down the street, minding your own business, when all of a sudden it hits you, "Wow, I cannot believe I'm here!"  In the past 8 years or so I have had several of these "aha" moments.  Looking back on my 50 years on this planet I can see God's hand in every aspect of my life. The good, the bad, the mundane.  God was there orchestrating everything.  Sometimes I took a left turn or a U-turn, but He always got me back on His path.  

Someone once said, and I paraphrase quite a bit here, "You know, it's a good thing that I did what I did to you or you wouldn't be where you are today."  This statement to make the speaker feel good about their actions.  The response is priceless, "Yes, I suppose so.  I've never been happier in all my life than I am right now."  

It is true. Sometimes other people's actions are the catalyst though it is God's response, and how we respond with the love of God that leads us to the point of the "aha" moments.  

Take late August, for example.  I'm doing laundry or something and I receive a text from my husband:
   "Wanna go to Japan?"
   "Yes"
   "Looks like I have to go.  Would love for you to come with me."
   "Did you see any hesitation??? Of course I'll go!!!"

My poor husband has to go to Japan.  It's my wifely duty to accompany him, don't you think?

Fast forward to Thursday, September 3rd.  I am walking around Tokyo enjoying the sites, alone, and I stop and simply worship the Almighty.  I'm in Japan!!  How did this happen? Thank you Lord, for all your blessings! 

I agree with everyone who says divorce is bad. Very bad. Don't ever get a divorce.  Sometimes, however, sometimes God has a way of working this to his advantage.  I take that back.  God always has a plan.  He always is working his plan.  Was my divorce part of his plan?  Maybe the question should be - was my first marriage part of his plan? I don't have the answers and I'm not here to start a debate.  I'm simply stating the fact that had my life continued as it was going ten years ago my life and the life of my children would be so different - and not in a good way.  

I'm well aware of the fact that my husband, through God's mercy and grace, changed my life.  I thank him as often as I can.  I've been able to retire from my 'day job' to focus on my writing. I've been able to train and run six marathons in three states.  I've been able to help my children move from student to adult in ways I would not have been.  I've gone to South Korea twice.

Now, I've been to Japan.  

I'm just so eternally grateful that it brings me to tears thinking about all of the 'what ifs', if I had not gotten divorced and remarried such a remarkable man. Sure, sure I would have survived, maybe. Seriously - maybe.  I'm the first person who will tell you that the here and now, this life on earth, is fleeting and the most important thing is being obedient to God's will and knowing the promise of eternity in heaven.  I do not dwell on the chaos of this world, worry about this war or that war or the hurricanes or other disasters.  All I know, know for a fact, is that my life is so much better now than I could have ever imagined and I will shout it from the roof tops - THANK YOU JESUS!!    (Read my book "Lessons Learned from Summer Camp" and you'll understand a little better)  

This blog is about my trip to Japan, however, I had to preface it with my gratitude for being able to go and see God's people and his creation half way around the world.  Japan is a beautiful country with friendly people and good food (if you like seafood).  We only visited Tokyo and Mt. Fuji since our time was limited.  God willing, I'll go again.

Now - sit back, grab some popcorn and view my YouTube videos:  A tour of Tokyo and Hike up Mt. Fuji


Praising the sunrise on Mt. Fuji
Standing on the summit of Mt. Fuji

If you are thinking about taking this hike, I highly recommend Willer Tours.  The entire process from booking to the end of the hike was highly orchestrated and went off without any problems whatsoever.


Search me, God, and know my heart; test me and know my anxious thoughts.  Psalm 139

Goji Berry Muffin

Do you know what a Goji Berry is?  I had never heard of it until recently.  According to Wikipedia:  Goji, goji berry or wolfberry is the fruit of  Lycium barbarum  (simplified Chinese: 宁夏枸杞; traditional Chinese: 寧夏枸杞; pinyin: Níngxiàgǒuqǐ) and  Lycium chinense  (pinyin: gǒuqǐ), two closely related species of boxthorn in the Nightshade family, Solanaceae. The family also includes the potato, tomato, eggplant, belladonna, chili pepper, and tobacco. The two species are native to Asia.[1]

I've only eaten them dried. They have a mild flavor somewhere between a raisin and a dried cherry.  They are quite chewy all by themselves.  I've started incorporating the berry into my granola, #Runergy bars, pancakes, and muffins.  They are brightly colored, and mixed with pistachios or pumpkin seeds remind me of Christmas.  
Below is my Goji Berry muffin recipe.  Enjoy!!
1/2 c all-natural applesauce1/2 c raw, local honey1/2 c canned coconut milk1 ripe banana1 egg1 tsp vanilla extract1 tsp baking soda1/2 tsp salt3/4 c whole wheat flour1-1/4 c rolled oats (I use Quaker old fashioned)1/2 c raw cacao beans1 c dried Goji berry
Put all of the wet ingredients in a large bowl.  Grind the oats and cacao beans.  Chop half of the Goji berries (optional).  Add all the dry to the wet.  Spray muffin tin with non-stick spray.  
Bake in a preheated oven at 350 degrees for 20 minutes.  Enjoy!
Options:  Use chocolate chips instead of cacao beans.  Add 1 to 2 tsp Espresso powder.  Leave out the chocolate/cacao and add another fruit like blueberries or apples.  Go vegan by using Agave, add chopped raw nuts such as almonds, pistachios, or pumpkin seeds.  
Goji Berry Muffin
Goji Berry Muffin hot out of the oven.

The Road to Deseret doesn't end at the Finish Line

It is hard for me to fathom that it has been ten days since my 6th marathon.  Six!  I still remember my first and the vow to NEVER ever run a marathon again.  Today, after six I cannot wait until the next and am daily searching for where and when.  Who's the lucky city? State? Country?  Lucky for me, that is.  On the calendar now is the Disney Glass Slipper, a 10k on Saturday followed by the half marathon on Sunday.  I will have to be satisfied with that and focus on getting faster in the half...for now....

We left off on my last post, The Road to Deseret, on workout day June 3rd.  I kept a loose log after that as follows:

6/5 8.5 mile run.  Had some ankle pain.  Walked 6.5 miles.
6/6 stadium circuit x8, total 4752 steps (stair steps)
6/8 run, didn't log the distance
6/9 to 6/15  trip to Panama.  I went on two mountain hikes.  No run. Lots of walking.
6/17 Core, treadmill with the back end hiked up on cement blocks
6/18 20 miles on the West Orange trail.  It was hot!
6/19 walked to the high school track for stadiums.  It was locked up.  Walked home and did treadmill, strength for hip and core.
6/20 treadmill walk with negative incline (because my race is downhill)
6/21 9 miles.  Sprint intervals then 1.5 miles on treadmill.
6/22 9 miles then 2.5 miles on treadmill
6/23 core and strength
6/26  24.3 miles HOT!  Can you tell I'm preparing for a heat wave?
6/27 ITB routine from StrengthRunning.com
6/28 - Guess what I did?  Kicked a plastic stool in the kitchen and broke right 4th toe. Gimme a break!!
6/29 6 mile sprints, squats.  I'm so used to broken toes, it doesn't slow me down.
6/30 Core workout.  Treadmill neg and positive inclines
7/1 Sprints to prepare for 4-mile race
7/2 walk
7/3 2-mile job with my husband 
7/4  Race!  4-miler  32:43.  2nd in age group.
      Okay, there's a story here that goes like this.  During the race I see a lady whom I've seen run in my neighborhood many times.  She's frail-looking and has an awkward gait.  Around mile 3 she catches up to me and we run together until the last turn to the finish line.  I think to myself, "she's not in my age group, there's no one else around and I'm well below my goal time.  I'll coast."  Joke is on me.  She IS in my age group, younger than me by 4 years. So I'm at the top of the category and she's at the bottom.  I could kick myself!!!  

After the race, I noticed a vendor, looked like a sports therapist, trainer, or masseuse.  The race director had never allowed vendors before (I know him personally) so, curious, I talked to the guy.  His name is David Petersen.  See the link for full info.  He tested my core strength, which I think is good.  I was wrong. I made an appointment to see him because I had been having left foot and ankle pain along with right hip pain.  I had been thinking about seeing a sports physician.  Knowing Jerry Pegram and gut instinct, I made an appointment.  David is unconventional and his methods work!   He uses acupressure and posture training. (See his link for further information).  Long story short, after five sessions I had no more stiffness, much, much less pain, and I was taller (yes taller) and running faster.  

My training continued with runs 3-4 days a week with the long runs generally on Friday.  The Florida heat and humidity kept me from running as far or as fast as I would have liked, However, after my sessions with David I was feeling much healthier.  That gave me confidence.  

The hubby and I left for Salt Lake City in the wee hours of July 18.  Arrival was hours earlier than hotel check in time so we decided to head over to Antelope Island.  My mother told me about it a while back.  I like islands, animals, and hiking.  Perfect place to stretch my legs after our flight.  See my YouTube videos #1 and #2 for video and stills of the island and stills of the rest of my trip, except the race.  I video the course from the car, however, I didn't like they way it turned out. Too much car in the video.  I should have placed the GoPro on the dash instead of holding it out the window.

Tuesday and Wednesday I ran on and near the race course to get accustomed to the altitude.  So pretty! And so difficult!  Going uphill at altitude gets you winded quick! Thursday was my 50th birthday.  We spent it doing as little as possible gearing up for the big day.

The race itself was awesome!!  We took a bus from the university stadium to the start line at the top of the mountain.  At 3:30 am.  AM!  I planned ahead and kept my clock set to Florida time.  My body felt like it was 5:30 am.  My meals and sleep were also kept to Florida time.  Bed at 7 pm (Utah time), awake at 3 am, breakfast at 3:30, lunch at 9 am, etc.  This kept my internal and externals right where I needed them to be. (Runners know what I mean). 

I joined the 4-hour pace group hoping to qualify for Boston.  Realistically, I knew it was not likely since my prior fastest time was 4:36.  I stayed right with them until just past mile five when we hit the uphill.  I had never run uphill at over 6,000 feet.  I slowed and never caught back up.  


My pace group was within site until we got into the city.  They were my rabbits and I was chasing them down!  It worked, too, because I finished with a time of 4:10:35!  Blasted 26 minutes off my time.  Hu Ya!!! as they say in the Marines.  Great race.  I expected heat, only got up to about 80 and almost no humidity.  The lack of humidity was a hindrance for the last half hour.  Made it difficult to swallow.  
Finisher award and Garmin time
I was in shock when I saw this!
I'M A HAPPY RUNNER GIRL!

What to do after accomplishing a huge goal?  Why go to a ropes course in Park City, Utah at the Olympic training facility of course!

It's been a trip, a journey, an adventure, and a birthday celebration that I will never forget.  My husband has been my support team and my cheerleader the entire time.  Oh, I have to give him props, too, for signing up for the 5K.  He said he needed something to do while I ran.  Go Mark!  I love that man.

What should I do next?  I'm up for suggestions.

I also have to give all the glory to my God without whom I would not be breathing much less running down mountains.  

Hebrews 12:Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles. And let us run with perseverance the race marked out for us, 2 fixing our eyes on Jesus, the pioneer and perfecter of faith. For the joy set before him he endured the cross, scorning its shame, and sat down at the right hand of the throne of God. 3 Consider him who endured such opposition from sinners, so that you will not grow weary and lose heart.

1 Corinthians 9: 24 Do you not know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize. 25 Everyone who competes in the games goes into strict training. They do it to get a crown that will not last, but we do it to get a crown that will last forever. 26 Therefore I do not run like someone running aimlessly; I do not fight like a boxer beating the air. 27 No, I strike a blow to my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize.


Crossing the finish line, see video below

Cookie Please...

I have been doing a lot of baking lately.  Perfecting older recipes, trying out new ones.  I'm getting ready for my 6th marathon and I want to make sure my energy bars are 'just right'.  I also want to see how they travel.  On my recent mission trip to Panama I took several of my Fruit and Nut granola bars and they were delicious from home, to airplane, to El Valle, and back on the plane.  I'm sure my recipes aren't 'new' or 'revolutionary', however, I do know they are delicious! 

My newest endeavors have included spaghetti squash, a pineapple and coconut desert that's not quite ice cream, not quite pie filling - but YUM, and cherries.  Have you ever tried to pit a half-dehydrated cherry?  Still working on figuring that out.  Long story short, I didn't want to buy pre-dehydrated cherries because they are coated with sugar and other junk I don't want.  The grocery store I use featured cherries one day so I bought a big bag.  They were not pitted.  I've dehydrated frozen and they seep juice everywhere.  To prevent loosing any goodness I dehydrated them with the pits in, for 10 hours, then cut them in half, dehydrated another 2 hours, then removed the pit.  There's got to be an easier way!! 

Below are pictures and a few of my newest recipes. The explanations are pretty quick because I've gone into greater detail on similar blog posts.  If you'd like more details message me and I'll be glad to do a step-by-step how to.  If you want a cook-booklet, send $6.00 to my Paypal account (freedspirit05@me.com).  It's not fancy, but all the recipes are in one place.  

Spaghetti Squash
First up - Spaghetti Squash.  I've always wanted to make it but was a little afraid. I'm not a huge...okay so normally I dislike squash.  Avoid it at all costs.  However, in the attempts to broaden my horizons I tried it.  Simply cut the squash down the middle, drizzle with olive oil, salt, pepper, maybe a little garlic, turn upside down (opposite of this picture) and bake at 350F for an hour.  Turn over and scrape the flesh with a fork and it looks like spaghetti.  It does have a bit of a crunch and needs salt.  I like to put my favorite red sauce on top, just like regular spaghetti.  It's good! Filling, too.  







Flat bread Whole wheat flat breadI bought a handy, dandy tortilla press to help me make flat bread.  You can make with any type of flour, white or wheat, with our without yeast. (the one on the left has yeast).  Simply mix together 1 coup flour, 1/4 to 1/2 cold water, 1 tsp olive oil, and a pinch salt.  Knead, roll into 1/2 inch sized balls, cover the press with plastic wrap and press.  Not too hard, you don't want it paper thin.  For a cracker bake at 225F for 45 minutes.  For a softer bread bake at 350 for 5-10 minutes.  If  you use yeast, use my whole wheat bread recipe and let proof twice. Once in ball form, and once after pressing.  It will rise a bit and get a big air bubble in the center.  Make a pita type pocket bread. 
 

These are my post-run smoothies.  I do a wide variety, depending on my mood.  First take a dozen or so ripe bananas, peel, wrap in plastic wrap and freeze.  Use one banana, and fruit of choice, add a handful of raw nuts.  Optional - a handful of raw spinach, 1/4 cup cacao powder, 1 Tbs natural peanut butter.  For the liquid add about a half cup of unsweetened regular almond milk.  About to the middle of the blueberries in the picture, enough to get the blender moving but not so much the smoothie is runny.  







 Apple muffin.  I had an apple and wondered what to do with it.  Did I want pancakes? No.  So, I took whole wheat pancake mix, added a cup of ground oats, an egg, some almond milk.  Then I took an apple, chopped it up fine.  Put some in the grinder and made apple sauce.  Ground up some almonds, threw that in.  Yummy!  Don't be afraid to get creative with your food.



Coconut delite Coconut delite




I don't remember where I got the base recipe for this one.  I had a whole coconut and wanted ice cream.  Since I'm allergic to dairy I decided to make something yummy and cold.  Not quite a smoothie, not exactly ice cream.  Take a whole pineapple and cut it in circles.  With a paring knife cut just inside the rind to get rid of all the hard stuff.  Keep the center.  Put half the pineapple in a blender with 1/2 cup canned coconut milk, 1/2 cup shredded, unsweetened coconut flakes, and 1 tsp vanilla.  Puree until relatively smooth. The coconut flakes will remain chunky.  Pour into two bowls and chill/freeze until the edges are frozen but the center is firm but not hard.  So delicious! If you have them available, add some fresh coconut flesh.

#Runergy bars #Runergy Bars
These are my new favorite #Runergy bars.  It's a similar recipe as before but I put them in a silicone chocolate mold.  They are raw, not cooked, not even dehydrated.  I don't give this recipe away.  If you're in Florida (or Utah week of 7/19) message me and I'll sell you some! I eat them before and during my long runs (greater than 10 miles).
Pumpkin chip cookie

This is my son's favorite cookie.  It's on the blog. Type it in the search bar to find the recipe.  It's pumpkin and chocolate chip, dairy-free.


Fruit and Nut and Everything granola bars

These are the granola bars I travel with.  Fruit and nut and 'Everything' or Fruit and Nut plus cacao.  I don't give this recipe away either.  I sell them for $5.00 for the F&N, $7 for the 'Everything'.   I will say the Everything has espresso powder and is so good, I could eat nothing else all day every day for the rest of my life! Cookies!! 


Cookies please!!  I love cookies.  On this blog I have a lot of cookie recipes.  I mix and match all kinds of ingredients.  That's the fun thing about food and baking.  Take a little of this, a little of that, start with a base dough and have fun.  I mentioned earlier that I wanted to make something with cherries.  I also had some avocados I needed to do something with.  The lighter cookie on the left is made with the 2-ingredient base - 2 ripe mashed bananas and a cup of oats, ground.  I then added my dehydrated cherries, chopped up, and chocolate chips.  Baked at 350F for about 10 minutes.

The darker cookie, doesn't it look red?  Well, it's the cherries.  
1 mashed avocado
1 egg
1/4 cup cacao powder
1/3 cup honey (or agave if you want it vegan)
1 TBs (or a little more) ground oats
1/2 tsp baking powder
1/3 cup dried cherries

My cherries weren't completely dried because I plan on making more granola bars.  The original recipe that I found called for apple juice.  Since my cherries were juicy, I didn't add it.  

Put all the ingredients, except the cherries in a food processor and blend until smooth.  Add the cherries and blend another 30 seconds or so.  Now, here's the tricky part.  I put the first batch on silicone baking pad.  Nope. They stuck.  Use a non-stick pan and spray with cooking spray - liberally!  Bake at 350F 10 minutes, cool, the put in the fridge.  I also added 1/8 cup of ground cacao beans for a little crunch.   You could add chocolate chips, espresso powder, nuts, coconut, etc.

All of these recipes need to be refrigerated.  The granola bars will keep longer if they are dehydrated until crunchy.  I like them a little softer.  To be quite honest, they are so good they won't last long enough to worry about spoiling!  I tend to make a huge batch of everything then freeze.  I hope you enjoy making fun, delicious, and healthy recipes.  Message me with any questions.  If you try a recipe and you loved it, tell me.  If it didn't work for you, message me and we'll figure out what to do to make it yummy.  

Happy Eating.  Be sure to check out my book sale on Amazon!  

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Today's Thoughts and a Recipe

Today didn't go as planned.  It happens.  I'm not terribly disappointed.  Last week my long run was an awesome 21 miles without stopping and I had hoped for a repeat and maybe push it to 22 miles.  Didn't happen.  At mile 8 my left ankle began to hurt.  Same ankle and same location as two weeks ago.  Because I'm leaving for Panama on a mission trip in four days and I have a marathon in a month, I decided to call it quits and walk.  It didn't hurt to walk so I didn't even think about calling someone for a ride home.  So, mile 8.5 I begin to walk.  Then I realize - I'm a long way from home!  Sure enough, I walk 6.5 miles.  It wasn't too hot (I had started at 5:30 am) so I wasn't miserable.  Things like this happen and I got the time on my feet, which is good for my training. I think praying during the entire 3+ hours really helped me stay positive, no, I know it did.

I prayed about such things as the state of this world, how people get so wrapped up in other people's business.  I don't really care who's doing what to whom or what someone I don't know is doing to their body, what this country is doing or if the sky is falling.  What other people do is between them and God. 

Let me re-phrase this:  I care, I'm simply not going to let outside forces manipulate my thoughts and behaviors. I had a long discussion with one of my children the other day about control.  Do what you can, not what you can't.  You have control over your own thoughts and words and actions. Nothing more. The rest is in God's hands.  The battle isn't between ISIS and the world, between this person or that person and the media, it IS between God and Satan.  I know for a fact who has already won (God) and, therefore, I don't sweat the little stuff - such as what other people/governments/media/political groups do or think.  

This does not, however, mean that you should not be involved and sit on your thumbs.  Do what you can, not what you can't.  Volunteer at a homeless mission, vote, plant seeds of the Good News, teach people truth, do a good deed, be kind and love one another, etc.  

So, read the news, listen to the media, listen to your family/friends/neighbors then think "What can I do that is positive?"  Gossip about him/her/the situation?  No.  Worry?  No.  Post inflammatory comments all over social media?  No.  

Do one good thing.

Then do another.

Love your neighbor.  

Trust in the one true God that has already won the war.
John 16:33 "I have told you these things, so that in me you may have peace.  In this world you will have trouble.  But take heart!  I have overcome the world."


Now, back to today.  
I'm sitting here on my couch, feet up, craving chocolate.
























I've got my compression socks on, feet propped up after my "long run" and I'm craving something sweet.  I eat a few jelly beans, but that doesn't do it.

Cookies!!  I want cookies, but not just any cookies because I'm allergic to dairy and don't eat store bought cookies.

Mixing up a batch. 
I decide to whip up a batch of double chocolate, espresso cookies.  Dark chocolate chips, cacao powder, espresso powder, and lots of love.
Almost ready for the oven.
You have to press them down because they don't spread.
Fresh out of the oven.
Yummy double chocolate chip espresso cookies!
RECIPE:

2-1/4 cups whole wheat flour
1 tsp baking soda
1 tsp salt
1/2 cup plus 2 TBS all-natural applesauce
1/2 cup plus 1 TBS coconut oil
1-1/2 cup agave or honey
1 tsp vanilla extract
2 large eggs
8 oz dairy-free dark chocolate chips
1/2 c cacao powder (not cocoa powder)
2 tsp espresso powder

DIRECTIONS:
Preheat oven to 350 degrees F.
Cream together wet ingredients then add the chocolate chips.  Add dry ingredients.  If the batter seems dry add more applesauce.  
Spoon batter onto parchment paper
Spray your fingers with non-stick spray and press the batter.  These will not spread out.  You can leave them in little balls if you want, just turn temp to 325 and cook a little longer.
Bake for 8 minutes, let cool, then enjoy with a cold glass of almond milk or other non-dairy milk.

Here are a few more pics of some recipes I've recently tried:

Spinach crackers
Frozen banana bombs
No bake vegan carrot cake
Hope you enjoyed the blog and the recipe!  

The Road to Deseret

Friends and family have often asked me how I'm able to run a marathon, much less a 5K.  It's no secret - one foot in front of the other.

Seriously though, it takes training, time, patience, and the right resources.  I have used several training logs/plans/programs including Galloway, Runner's World, and my all-time favorite Strength Running.  I've learned a lot from each plan - schedules, nutrition, injury prevention, strength, and keeping a log. 

This is my log.

I've never kept a running log, at least not a detailed one.  I kept on my mirror a list - 
Sunday - rest
Monday - short run
Tuesday - strength
Wednesday - short run
Thursday - core
Friday - Long run
Saturday - cross train

I generally adhered to that, tweaked it as necessary, but didn't really think about keeping a journal until this race.  The upcoming race, in July, will be my sixth marathon.  I want to look back and see what worked, what didn't, how I can do better the next time without spending hours looking over Facebook posts.  

If you're a runner looking for a training plan for your next or first race, read with the following in mind - This is how I trained, it worked for me (I hope).  It is not your perfect textbook training plan.  I've made mistakes, slacked off when I should have pushed and vice versa, and I've had setbacks.  Read my journal, laugh, cry, shake your head and think 'well that was dumb', applaud, whatever, then go back up to the links and find a plan for you.  

Be warned - it is long.  The log/journal started way back on March 30th.  The workouts listed such as Sabre, Stiletto, Ballista, etc. come from Strength Running.  You can look them up online and on YouTube.  I don't list specific abdominal exercises.  Again, find them online.


3/30/2015 - Sabre Warm Up.  10-mile run, 1 mile walk
3/31/2015 - Standard Core, Stilletto, Treadmill 40 minutes
4/1 - Sabre
4/2 - 11 miles, strength
4/3 - abs
4/6 - Warm up, Clay Loop 9.79 miles.  Clay Loop video
4/7  - Treadmill, strength
4/8 - 10.3 miles with hills, Pike
4/9 - 14 miles Clay Loop.  On this run I met Desiree Linden and her training team. Quite the honor.
4/10 - Strength, abs
4/11 - 6 miles treadmill with negative incline.  Explanation - My next race is about 90% downhill.  So, I raised the back end of my treadmill up with 2x4 boards, initially, to give me a constant downhill.
4/13 - 10 miles Clay Loop, squats
4/14 - Ballista, Core, Stilletto, treadmill walk
4/15 - 10 miles easy.  Didn't sleep well the night before.  Saw a noisy crane during my run.
4/16 - abs, 10.3 miles Clay Loop, squats
4/17 - treadmill - 45 minutes easy; 7 mph 2 min/4/4; 8 mph 1/1/1:30; 6-7 2 min - total 9.5 miles
4/20 - core (abs and core are basically the same)
4/20 - Apopka Loop with a group 12.7 miles.  Saw lots of wild critters.  Apopka Loop Trail video.
4/21 - West Orange bike trail 12.72 miles
4/22 - core, strength, sprints 7 miles
4/23 - core
4/24 - 16 miles around my neighborhood in Apopka.
4/27 - rainy day.  strength, 10 miles on treadmill up to a 5 incline
4/28 - rainstorms again.  Treadmill, stairs in my house, core, strength, negative incline walk.
4/29 - Sick on the couch.  Nothing.
4/30 - 10 miles easy
5/1 - Sick day again.  I don't like being sick!
5/2 - High school stadium stairs.   Running the steps Strength Training



See the blue steps?  I ran a lap around the track then up and down all six sets of steps.  Repeated the circuit four times.  Plus, there are 9 steps up on each side and two set of nine steps in the center.
5/4 - Core (Bob Harper's YouTube channel), Apopka Loop Trail 12 miles.
Saw 12 gators on this run.5/5 - Hill Repeats on Clay Loop. 11 miles.  The cows were not happy with my choice of music.  Then, I was stuck in a traffic jam on the way home.  
My companion on Clay Loop
Calves in a pasture on Clay Loop
Traffic Jam for miles!
5/6 - Core.  That's all today, I'm tired! Recovery day.
5/7 - 18.5 miles around neighborhood.
5/9 - Stadium step circuit
5/11 - 8 mile easy run with a few sprints.  Sore from step run.
5/12 - 45-minute walk on treadmill with negative incline.  Core.
5/13 - 10 miles.
5/14 - core
5/15 - 19 miles on the West Orange Trail at 9:49 pace.  Not bad!  Core.
5/18 - Sprint Intervals with my son as coach and time keeper.  10 miles.
5/19 - core.  Walk on treadmill to break in new Teva hiking shoes 1.5 hours.  Later in the day, I twisted or strained the top of my left foot/ankle.

Here's where things get interesting.  Almost every training cycle, when I reach the week I'm to do 20 miles, something happens.  Illness, injury (usually not run related), travel.  This cycle is no different!  Ugh!!  

5/20  - Ankle hurts on treadmill attempt and road attempt.  Stationary bike for 20 minutes.  Core.
5/21 - Bike 45 minutes
5/22 - 16.8 miles.  Took it slow because of ankle soreness.  That evening - I accidentally kicked the stairs and broke my left 2nd toe.  Can you believe it!?
5/23 - Toe looked and felt fine.  Question break or bruise.  Ran 7 miles on the Recreation Field with my husband.
Broken toe.5/24 - Toe doesn't hurt with shoes on.  3.5 miles on treadmill.
5/25 - 6.6 miles at the Recreation Field.
5/26 - Elliptical, walk on treadmill, mow grass (yes mowing grass counts as a workout with my yard)
5/27 - 11 miles neighborhood
5/28 - Core, hamstring curls
5/29 - 21 miles at a 9:55 pace and no walking.  Not going to let a little thing like a broken toe slow me down.  Besides, it doesn't hurt.
5/30 - Stadium step circuit - 3 circuits of up and down all blue steps; 8x up and down the same blue staircase; 4x up and down the silver seats, walk 2 miles
6/1 - Chakram, Standard Core, hamstring curls, treadmill with a high negative incline 4 miles (concrete blocks did the trick)
6/2 - Core and warmup, 10 miles with 0:45 sec/60 sec/0.5 mile run/sprint/walk repeats with hills
6/3 - Easy day.  Core, 3.5 miles on treadmill.  Mowed the lawn.  

I'm going to stop here for now.  I leave on the 9th for a mission trip to Panama. Please pray for me and the team I'm going with. The plan for 6/4 is rest and 6/5 is 22 miles. Also plan to hike a mountain in Panama.  I'll let you know how it all goes next post.  I'll leave you with a few random photos.  God bless and Have a Nice Run!


Core workout with my shadow, Oliver
Icing my feet after a long run
On the bike after injury
Early morning run at the Recreation Field
#RunForCharity #TEAM413
Post-run recovery smoothie
#Runergy bar before, #Smoothie after

How to Bathe a Cat in 19 Easy Steps

Seriously?  You've never bathed your cat?  My first cat, on my own in my own home, was a tiny, scrawny, ugly little kitten with fleas.  She was a gift.  I'm glad to say she grew up to be a beautiful cat and sad to say she passed away at the ripe old age of 18.  This cat was bathed often.  At first it was to get rid of fleas. In Houston, Texas it is HOT in the summer.  She had long hair and she often slept in the cool bathtub, especially after my showers while the tub was still wet.  Bathing her was easy.  She liked it. Not all cats do.  

Bathing cats can be like bathing 2-year-old boys.  Sometimes you have to get in with them and have a little fun.  

The following is a step-by step guide of how to bathe your cat:

1.  Cut their nails.  Really.  Those things are dangerous and have torn up a few good shower curtains, not to mention my skin.
2.  Gather all your supplies.  Towels (plural), soap, plastic cup or bowl, comb, blow drier, change of clothes.  Band-aids if you skipped step 1.  
3.  Put kitty in the bathroom and close the door.  Love on them a little by combing or brushing their fur and cutting their nails (if you haven't already done so).
4.  Turn on the shower - yes I said the shower - and let it run for a little while and get it to warm to tepid.  A shower with a glass enclosure works better than a tub with a curtain.  Kitty can dive right through those things and pull down the curtain, rod and all.
5.  Get naked.  Yep. Go ahead and strip down, you're going to get all wet anyway.  
6.  Lovingly pick up kitty and love on him/her - feet facing out - and back into the shower.
7.  Close the door!!!  Quickly.
8.  Put kitty down, gently, not under the water spray and let them roam around and holler.  They will holler, moan, cry, scream.  You know, just like little boys who don't want to take a bath.
9.  Kneel down or sit down and nudge kitty under the water. They won't like it - at first - or at all.  Fill up the cup, pour it on to get kitty all wet then start massaging in the soap.  This part they might like.  The attention and the rub down is pleasurable if they can forget the wet, wet water and the noise of the shower.  
10.  Talk or sing to kitty.  
11.  Stay calm.  
12.  Now rinse.  If possible, pick up kitty - feet facing away from your delicate skin and stand up so the shower gets their belly. 
13.  All rinsed, time to squeegie.  Squeeze out as much water as possible so it doesn't end up all over your floor. 
14.  Carefully open the shower door and get the towel (or hang it over the door).  
15.  Dry your eyes then dry kitty as much as possible.  Wrap kitty in the towel and exit the shower.
16.  Place kitty on the counter and give him/her a good rub down.
17.  With blow drier on low and warm, give the full spa treatment with a blow out.  The delicate kitty skin will appreciate this gesture.  
18.  Dry yourself off and get dressed.
19.  Celebrate your success with a favorite delicacy or beverage.




Oliver during his shower.
Sally getting her post-shower rubdown
Time to blow-dry
Sally - Queen of her Domain.

Team 413

Several years ago I stumbled across a Facebook post that captured my attention.  It was all about my favorite Bible verse:  Philippians 4:13 I can do all this through him who gives me strength. (NIV).  The page?  TEAM 413 - GRACERUNNERS MINISTRIES

I clicked on "like" and began getting daily quotes that I gladly shared.  This was, as I discovered, a ministry that reached out to people like me - endurance athletes.  I had found, or rather, God had placed before me a group of people with similar goals and interests and I was excited to share and be a part of their ministry.  
A large part of their ministry is going to race Expos where they sell their TEAM 413 t-shirts and share their faith.  On my next Disney race expo day I made a point of going to their booth to buy my shirt so I could wear it proudly.  Chis Gillespie was there and I met and spoke to him for a few minutes not knowing what lay ahead.  
From their Facebook page, here is a little more information:Mission:  Our mission is to... Share the love of Christ in the athletic world through words and actions; Promote the physical, mental, and spiritual well being of the athlete; Minister to runners in road races across the country as we run "side by side!"Overview and description: TEAM 413 exists to share the love of Christ in the athletic arena, promote the physical, mental, and spiritual health of the athlete, and compete in road races across the country.  Our mission is to... Share the love of Christ in the athletic world through words and actions; Promote the physical, mental, and spiritual well being of the athlete; Minister to runners in road races across the country as we run "side by side".  We believe that the truth of "I can do all things through Christ who strengthens me" in Philippians 4:13 is our call to serve Christ in ALL we do.  From one t-shirt to a worldwide ministry ---Chris Gillespie, founder and executive director, calls TEAM 413 a miracle of God's grace.  In 2003 Gillespie founded TEAM 413 inspired by God's calling in his life.  Even though he is the Director of Athletic Training Education at Samford University in Birmingham, Alabana ---TEAM 413 is a passion --- a labor of love for runners and other endurance athletes from all over the world.  Whether challenging others to walk a lap around a track or run a mile, change an attitude or improve a relationship, Gillespie shares a message of confidence, perseverance, courage, and strength.  His goal is to exhibit in his own life and to part to others the truth of Philippians 4:13 -- "I can do all things through Christ who strengthens me."  

Like any other ministry, they need money to operate and they do that through fundraising.  Team 413 Gracerunner Journey 2015 has just begun and I am proud to be a part of it.  Before writing this blog and before promoting and asking for donations I wanted to know a little more about where the money went.  I did what most people do, I asked a question on the Facebook post.  The following day, much to my surprise, I received a call from Chis Gillespie, founder and executive director who gave me more information that I had anticipated and I am thankful for his call.
This is what I learned:  100% of the donations from this fundraiser will go to expand the ministry.  The mission field is endurance athletes.  It will pay for entry fees to race expos (Disney costs $3,000!).  It pays for daily operations (no one involved gets a salary).  It goes towards other mission efforts such as supporting young runners by buying uniforms.  Chris told me the money raised is for the "potential for eternity".  
I liked his answers.  I appreciated his phone call.  I loved his passion for Christ and the ministry laid before him. 
If what you read touches your heart, won't you please pray and then if God moves you to do so, click on the caption under the picture and donate and/or join my team to help raise the needed funds for this awesome ministry.  In Disney races alone, there are upwards of 15 thousand people who can be reached for Christ.  Chris told me this story, and it's not a direct quote:  He was at a race, wearing his TEAM 413 t-shirt.  A man tapped him on the shoulder and they began to talk.  They prayed together.  By the time they crossed the finish line - together - the man had accepted Christ.  One t-shirt, one soul saved.

TEAM #RUNERGY

5 for 50

This is the year that I celebrate my 50th birthday.  I'm so excited!  In honor of this great occasion I plan on hanging up my running shoes, packing away my Camelpak, and take it easy for the rest of my life.  I'm going to get a pedicure, scrape away all of those nasty callouses and paint my toenails red.  I'm going to get a manicure and grow out my nails so I'll look like a lady.  I'm going to throw away my running clothes and buy silks and satins.  Then, I'm going to put my feet up, sit on my new porch swing and relax.  I mean, after all, I've worked hard for the first 50 years of my life.  According to my grandmother, who is in her late 90's, I've got about 50 more to go. So, it is time for me to take a break, take it easy, relax, and.......




HEY, WHO HIJACKED MY COMPUTER!!?????

Yeah, right.  I'm not going to do any of that.  

This year alone I have hiked on several islands, snorkeled, kayaked, went on a zip line course for the first time, and raced my 5th marathon.  You really think I'm going to slow down? 

My new motto is - "If you can, do, because there will soon be a day when you can't and wished you had."

Thanks be to God, I still can, so I will keep doing as long as He gives me the ability.  

Last week, for example.  I wanted to do something to celebrate my 50th birthday. (It's not until July, but hey, why not start early?)  I found a trail race.  I've always enjoyed running trails so I found an off-road marathon, signed up, then promptly got a season pass to Wekiva Springs State Park.  There are more than 20 miles of trails there and with a season pass you can also get an after-hours pass with a code to let you in at any time of the day.  I'm a dawn runner.  Perfect.

Twice a week I drove to the park for training.  Met lots of nice, and not so nice animals.

I prayed a lot during those runs.  "Please God, don't let me trip and break something."  "God, keep the bears away."  "Thank you God for the beauty of the deer, the squirrels, and the weather."  "Dear Lord, keep this cute little raccoon away and don't let him bite anyone." "Thank you, Jesus, for strong ankles.  That root came out of nowhere."  

I invented a handy little device.  It's called 'rubber bands on CamelPak for iPhone'.  It put my phone front and center so that 1) I don't need to use headphones, 2) I can easily make emergency calls, and most importantly 3) I can play my music loud enough to let oncoming mammals, i.e. bears, know that I'm coming while allowing me to hear my surroundings.  

Never saw a bear.  Thank you Jesus. (saw one on the road once but that's a different story)

Race day came and I felt prepared.  I slept well, ate well, packed plenty of #Runergy, intestines did what they needed to when I needed them to.  My only hesitation was the fact that the race was very small.  Four race lengths - 4 miles, 10 miles, marathon, and 50k with a total of less than 250 people.  There were less than 30 in my race.  Well, two hesitations.  Would I get lost?  Would the trails be marked well enough?  

At the start line, the race director gave us a brief, told us which colored tape to follow. (Mine was pink).  He also told us that part of the trail had just recently been burned and there may be some smoke.  That didn't bother me too much because the 50k runners started ahead of us and they were on the same course at that point.  If there was a problem, they would alert the rest of us.  At least I hoped they would.

Go! was called and I was off.  There was no electronic timing or chip timing.  All by hand, so I started near the front.  The first three people shot off, the next two close behind, and I fell in behind a tall young man.  Seventh in line.  The course was mostly single track.  We stayed in this order for the first 6 or so miles.  

Then it happened.  Hills.  First hill, not so bad.  A little difficult to grip, being sand and pine needles.  I stayed behind the guy.  Second hill, I slowed down.  By the fifth, I was walking.  I lost count of the hills.  To say the least, I did not expect so many, if any.  At least not tall hills.  In central Florida. I trained on hills, on wet grass up hills, but not for 26 miles.  Uphill.  I had to jump over a fallen tree, twice.  Came to an 8-foot drop, a gulley, and had to stop and figure out where to go.  Down, back up, continue on and up another hill.  

Around mile 13 (I think) I came to the burned out section.  There were hot spots with smoke and ash and burned out trail. I pulled my shirt over my mouth and nose to breathe. Someone drew with a stick arrows to point the way.  Thank you!!  A tree branch with the trail tape had fallen over and I had to jump over that.   A large tree, that was still smoldering, had fallen across the trail.  I sideswiped that and barely missed getting burned.  If the air temperature had been 5 degrees warmer I think the forest might have erupted in flame.  A woman passed me who wasn't wearing knee socks (I was). The back of her legs were black with ash and dirt and mud.  

Once the guy in front of me was out of sight, I pretty much ran alone.  That didn't bother me because I was too busy making sure I was on the right path, dodging roots, and praying.   Oh yes, I prayed.  "Thank you God for giving me this ability."  "God, I run today for those who can't."  I named a person for each step.  I take this step for Loretta.  This one for Corelai.  This one is for Angie.  Mrs. Matthews. TJ. Grandma.  James.  Ken.  Darryl.  The list went on and on.  I pretty much convinced myself/decided right there and then that as long as I was capable of running, I was going to continue to do so.  I am going to be the oldest person in the race one day.  I am.  Just ask my husband. 

At 4 hours and 38 minutes and 31 seconds the battery in my GPS gave out with less than 3 miles to go.  I texted my husband and let him know where I was.  Using Siri voice activation, I thought I said, "On the last loop."  The text went through as, "Just our luck to."  Ha Ha.  That's okay.  The point was to let him know I was still alive.  

I made it to the finish line in 5 hours and 13 minutes.  Not fast at all for a marathon.  But - and here's the BUT - IT WAS THE HARDEST RACE I HAVE EVER DONE AND I FINISHED!!!   Not only did I finish, I was still breathing, not crawling, not bloody (except for one blister), not broken, and pretty happy.  I even had enough energy to jump up and slap the FINISH LINE banner.  

After drinking a full bottle of cold water I said to my husband, "You know, that was fun.  I think I want to do a race ON my birthday."  It is is 4 months.  


Running the trails
Hello deer
Raccoon on my trail
Follow the pink ribbons! Nice feet! Only one blister.
Ready to run!
My reward, a shirt and a medal.  5 for 50. Results.  10th overall.



P.S.  I have signed up for my "birthday race".  It is in Utah on 7/24/2015.