Thursday, June 28, 2012
(Ooh) What you want
(Ooh) Baby, I got
(Ooh) What you need
(Ooh) Do you know I've got it
(Ooh) All I'm askin'
(Ooh) Is for a little respect when you come home (Just a little bit)
Hey baby (Just a little bit) when you get home
(Just a little bit) mister (Just a little bit)
I ain't gonna do you wrong while you're gone
Ain't gonna do you wrong (Ooh) 'cause I don't want to (Ooh)
All I'm askin' (Ooh)
Is for a little respect when you come home (Just a little bit)
Baby (Just a little bit) when you get home (just a little bit)
Yeah (Just a little bit)
I'm about to give you all of my money
And all I'm askin' in return, honey
Is to give me my profits
When you get home (Just a, just a, just a, just a)
Yeah baby (Just a, just a, just a, just a)
When you get home (Just a little bit)
Yeah (Just a little bit)
Ooh, your kisses (Ooh)
Sweeter than honey (Ooh)
And guess what (Ooh)
So is my money (Ooh)
All I want you to do (Ooh) for me
Is give it to me when you get home (Re, re, re ,re)
Yeah baby (Re, re, re ,re)
Whip it to me (Respect, just a little bit)
When you get home, now (Just a little bit)
Find out what it means to me
Take care, TCB
Oh (Sock it to me, sock it to me,
sock it to me, sock it to me)
A little respect (Sock it to me, sock it to me,
sock it to me, sock it to me)
Whoa, babe (Just a little bit)
A little respect (Just a little bit)
I get tired (Just a little bit)
Keep on tryin' (Just a little bit)
You're runnin' out of foolin' (Just a little bit)
And I ain't lyin' (Just a little bit)
(Re, re, re, re) 'spect
When you come home (Re, re, re ,re)
Or you might walk in (Respect, just a little bit)
And find out I'm gone (Just a little bit)
I got to have (Just a little bit)
A little respect (Just a little bit)
That's all I got for this Mommy's Project52 topic from last week ( I know I've been late with these topics, but I enjoy catching up)- Aretha Franklin Rocks and her message is so me- I just want a little bit (of resepct that is).
Lastly- I've always believed in respecting people not based on their age, money, success, etc, but rather respecting people who are nice, generous, have lived life, any age, any income level. I hope as a mom I can instill this idea of respect into my kidos.
Thursday, June 21, 2012
So first thing first- I should tell you how I came to this schedule/training plan. I had this idea that I was going to switch things up this year, because I want to try for a Marathon PR (my best time running the marathon). So I thought I needed to look to a more advance plan including speed work, strength training and cross training. I looked online. A lot of the plans you have to pay for and I wasn't interested in that. I then received "Train Like a Mother" by Dimity McDowell and Sarah Bowen Shea (they wrote "Run Like a Mother"- one of my all time favorite running reads- read it if you haven't). Well they have "Finish It" and "Own It" plans nicely organized in calendar form for 5K, 10K, 1/2 marathon and marathon. The only issue- I was totally intimidated! The "Finish It" plan alone was a lot more mileage than I've done in previous marathon training plans and the runs weren't your typical run 6 miles or run 6 miles at Pace. They instead introduce a whole regimen for running 6 miles- their 6 miles would read: 6miles: as 10 min WU: 2x2 min in 24, 2x4min, in 23 all with 2 min, recovery; 10 min CD . You need a abreviation key, which they give you to even understand what they are saying. O.K. for all you Math junkies (my BRB included) this is right up your alley, but not me. All these numbers confused me and I thought "How the heck am I going to remember this plan in the run". I actually have a friend on dailymile who is using the "Own It" Marathon plan in this book and I asked her via Internet- "How do you remember this schedule?" Her response "sometimes I write it on my forearm in marker". Sorry- as you know by the picture I sent last night after a mere 4.8 mile run I'm a sweaty mamma and hence I'd have black magic marker running all over me and my clothes if I wrote on my arm.
So now what- well I spent a week in agony- no really I was stressed out trying to figure out how I was going to train this year and also throw in training for the sprint tri in August. So I went to my coach- my hubbie. I asked him to look at some schedules I was looking at and asked for his input, especially what to do around my 1/2 marathon in July (Rock N Roll Chicago) and the Sprint Tri in August. I needed help figuring out what mileage I should shoot for pre races and post races without totally losing my training schedule and mojo and avoiding injury or worse turning into cranky, BI***Y training ChattyNatty.
You know what he said: "Why are you changing what has worked for you so well in the past". He made me stop and think and he was right- in the past 4 marathons overall I've gotten faster every race (last year was 5 minutes off my PR, but if you factor in that I didn't start training until July due to "fish tank" fall I think I did great). I've also never really had major injury that has prevented me from finishing or even toeing the line for Chicago (now the first year I did get a steroid injection in my right foot due to over use/inflammation of some annoying tendon in my leg that was referring pain to bottom of foot- but I still was able to start and finish my first marathon).
So I've modified a little, but am generally sticking with Hal Higdon. I am moving up to his Marathon Training Schedule: Novice 2 and I'm adding some miles to some of his shorter runs in the week by 1 or 2. I'm not moving up to his intermediate plans because then Hal has runners running 5 days a week and I don't think I can mentally run 5 days a week and also try to get a bike and swim in there too.
Well here is the plan:
Week 1: 3 mi, 8 mi, Cross Train and Strength (Spin bike 11.5 mile and 20 min strength workout)
This week was lower miles because I had just run 1/2 marathon weekend before
Week 2: 4 mi, Speedwork Track Group, 5 mi, 10 mi, CT/Strength (Spin 10.5 mile, 20 minSWO)
Week 3: 4 mi, Group Run (4.72mi), 6 mi, 4 mi, CT/Strength
Week 4: 4mi, Speedwork, 5 mi, 11 mi, CT/Strength
Week5: 5 mi, 4 mi, 4 mi, 12 mi, CT/Strength
Week 6: 5 mi, Speedwork, 4 mi, 9 mi, CT/Strength
Week 7: 4 mi, 3 mi, Chicago Rock N Roll 1/2, may CT/Strength
Week 8: 4 mi, 3 mi, 8 mi, CT/Strength
Week 9: 6 mi, 6 mi, 4 mi, Tri Sprint
Week 10: 4 mi, 7 mi, 4 mi, 15 mi, CT/Strength
Week 11: 5 mi, Speedwork, 5 mi, 10 mi, CT/Strength
Week 12: 5 mi, 8 mi, 5 mi, 17mi, CT/Strength
Week 13: 6 mi, Speedwork, 5 mi, 18 mi, CT/Strength
Week 14: 5 mi, 8 mi, 5 mi, 12 mi, CT/Strength
Week 15: 5 mi, 7 mi, 20 mi, CT/Strength
Week 16: 5 mi, Speedwork, 5 mi, 12 mi, CT/Strength
Week 17: 4 mi, 3 mi, 4 mi, 8 mi, CT/Strength
Week 18: 4 mi, 2 mi, Chicago Marathon
Week4- Week 8 Need to swim 250 yards once a week plan to do it Wednesday a.m. so that I will then run Wed evening. We'll see how that works. I'm not training too hard for the swim portion of the Tri- just enough so I swim smoothly and don't totally wear out right at beginning of the tri.
I'll keep you posted on how the training goes. I next need to figure out my nutrition issues- I've kind of fallen off the wagon and am going back to old comforts (had my first Diet Coke since January 2010 when in Hawaii (just craved it and thought "I'm on vacation why not" and since the trip have probably had 6 Diet Cokes- not that it is the worse thing I could pick for a vice, but then what follows are the other non-nutritional stuff- Peanut M&M's, etc). Always a work in progress!
Wednesday, June 20, 2012
I am seventeen now and still very much in love with my former enemy. Although I have not been running long, I have finished five half marathons and two full marathons, the last three of which I ran fully barefoot. I continue to be amazed each time I cross the finish line; I never thought I would even run two miles.
I had an epiphany of sorts about five months ago. I finally realized why I was running, what my purpose behind it was. I want to help people. I want to make my running have an impact on other people’s lives. I want to tie my running into the soles of others.
I am planning on running across the United States of America, beginning on April 1st, 2012. I am raising money for the Christian Organization, “Soles4Souls”. The concept of their company is to find shoes for people in need. Although I am a barefoot runner I know shoes are important to people’s lives; after running 26.2 miles barefoot it is very apparent how well off the majority of us are. "
Rae has been living in Las Vegas since January. She's a manager at Anytime Fitness on East Lake Mead Blvd & training in a little more weather friendly climate than Iowa. She is currently running about 15 miles on weekdays and up to about 27 miles a day Saturday and Sunday.
April 1st is getting closer and closer... exactly one week until she makes her flight across country to Boston to begin her journey.
To Donate to Soles4Souls click on the link below:
To Donate to Rae's Personal Travel Expenses send a check to:
Rae Heim - Runs America
119 4th St. #505
Des Moines, Iowa
You will receive a postcard receipt for your expense donation. Please include your address.
Friday, June 15, 2012
Wednesday, June 13, 2012
Monday, June 11, 2012
The kids will pick different art pieces to rent from the library. Yep free art- gotta love the library! This piece will hang in our dining room for a couple of weeks and along with the painting we will check out some books on the artist, period or style of art, and even look at specifics on the piece the kids have picked.
The child who doesn't pick the area on the world map to study will get to then be the picker of art. My youngest picked, with I believe some heavy influence from her older brother, Grant Wood's American Gothic.
Tonight we looked at the books we checked out and also read about the piece and artist through good old Wikipedia.
He was an amazing artist and his Regionalism (art looking/depicting rural Midwest) is very detailed and makes me feel as if I'm part of the piece/time period. After reading up on Grant Wood the three of us did our own art work. We gathered inspiration by looking at his own works of art highlighted in the two books. It was a great first "artist" project for our summer reading program.
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Friday, June 8, 2012
Thursday, June 7, 2012
Wednesday, June 6, 2012
I know I've already blogged once on the 10K experience, but here is a brief, but more formal recap/critique of the race. The race took place on the Pearl Harbor Bike Path. My sister and I thought it would be fun to sign up for a race while we were in Hawaii. So we typed in Oahu' and May races and found this one. I think it was the perfect distance for a race during vacation. The race started at Lehua Elementary school and Navy Housing. It was a timed race and I was the proud racer who wore an ankle timer. My sister and I joked that it looked like we were prisoners all running with these velcro timers on our ankles (there is a first time for everything). The bike path was not the most scenic. Oahu' has some very nice trails, scenery, but the bike path we were on gave us instead a view of homeless people camping out in their tents and a stench which almost made me vomit at 2 miles into the route. I was also disappointed in lack of view of the harbor. I was also glad it was only a 10K, because me and heat just don't jive and by 30 minutes into the race it started to heat up. I was super thankful to race with my water belt on. I know I'm sounding a bit negative, but it really was a good race for me. I ran it in 55:05 (8:53 mile pace). I was fourth for my age range (out of 11 :)) and 50 out of 144 racers. Both my sister and I were glad we did the race and its fun to say you've done a race in Hawaii.
The following are some fun quotes/ideas I read this month in The Runner's Book of Daily Inspiration: A year of Motivation, Revelation and Instruction by Kevin Nelson. It was another month full of great running quotes and ideas.
May 3 " If I ever stopped running, I'd feel terrible, as if I were slowly decomposing. I enjoy being fit. There's a feeling of independence".- Bill Rodgers, marathoner
May 6 "As my eyes search the prairie, I feel the summer in the spring."- from a Chippewa song Kevin Nelson added: Until you've run a marathon, you've never experienced it. But once you experience it, you realize it's there: the lure of the finish. ... The finish line in a marathon-in any race, really- works like a magnet, drawing runners to it....keep your sights set on the finish, knowing that as you come closer and closer to it, your energy will increase.
May 7 "Health is the mystical and mysterious balance of all things by which we stand up straight and endure". - G.K. Chesterton, writer Kevin adds: A "second wind" may be mysterious in origin, but its effects are real and undeniable. You can be struggling as a runner and then not... Believe in your capacity for a second wind. Believe that if you need it, you always have more energy to call upon.
May 8 "I like finding out what my body can do." -Charles Steinmetz, ultramarathoner
May 13 "The quality of our expectations determines the quality of our actions".- Andre Godin, philosopher
May 16 "If you hear a voice within you saying, 'You are not a painter,' then by all means paint... and that voice will be silenced." - Vincent van Gogh Kevin adds: If the negative voices are saying, "You are not a runner," ... then by all means, set your sights on your goal and go for it. Only through action will these voices be stilled. The negative voices inside you possess only the power that you give them. Act against these voices, and you will rob them of their might.
May 17 "The secret of getting ahead is getting started. The secret of getting started is breaking your complex overwhelming tasks into small manageable tasks, and then starting on the first one." - Mark Twain
May 18 "Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction." - William James, philosopher and Kevin adds: There comes a point in running when you simply cannot go one more step. You're so tired, so utterly tired...You're completely spent, and all you want to do is sit down on a curb and cry. We all have our person "walls", where we seemingly reach the limits of our endurance or desire or both... This is one of the most inspiring elements of running. People break through walls all the time... Like so many others, you will find that your personal wall has the consistency of air, and when you finally pass through it, your limits as a runner and a human being will expand.
May 21 "As long as I can remember, I've been absolutely hagridden with ambition. If I could wish to have anything in the world it would be to be free of that ambition" - Tallulah Bankhead, actor Kevin added: Ambition causes frustration. Every runner knows that. You may be happy running, say, a few times a week. You run a couple of miles each time, and it feels so good that you decide to do a little more...With greater ambition comes greater expectations. You start timing yourself, and you get serious about it... Ambition has its place in the world, and it may even have a place in your running. But not every day, not all the time...Let running be a break from all that, and some days, just go out and enjoy yourself.
May 23 "See everything. Overlook a great deal. Improve a little."- Pope John XXIII Kevin added When you improve a little in running, you improve a lot. ...you define it, success comes only a little at a time. Dramatic breakthroughs are a fiction, the stuff of movies and novels. For most runners, success is achieved through small, gradual, incremental almost imperceptible improvements. But that is a lot. Get it out of your head that only big improvements are worthy of praise or attention. Little improvements add up to big improvements over time.
A great month of running and running quotes/ideas. Onward to June and marathon training- hope to find some inspirational quotes to help improve my training and running. But also hope to do what May 21st suggested: just go out and enjoy yourself!
Saturday, June 2, 2012
Side note- I'm still so grateful to my friends who came to my aid- TP for leaving her margaritas and coming to my aid as the ambulance guys helped medicate me and then preceded to watch my kids and later help me go #1 upon return home :), to my BRB who too came to my aid while ambulance crew was medicating me, visited me day after, and most importantly helped me get back to running and finishing my 4th Chicago marathon. To HB who came to give me support in ER and not laugh to hard when I passed out in ER. My friend Skeeter who drove me to PT and LM who brought me mags and treats for recovery. my husband who reworked my training schedule to help me train appropriately yet strongly with only 14 weeks -outcome of a 4:28 Chi marathon time.
Fast forward to today (1year later) I PR'd my 1/2. I'll write about race in detail later, along with my recent 10K report from Hawaii. I finished in 1:59:08. My goal this year was to run a sub 2 "1/2" so I can check that off the "to do list". I feel good and feel super happy with the race I ran. Pretty sure this is the first race I've run a negative split. ( lingo meaning ran 2nd half of race faster than 1st half). Crazy how much can be accomplished in one year.
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