Move4word with Coach K

Mid Point Route! This was actually a 7 miler but my Garmin did not auto resume! That is the worst feeling when you running your butt off and the dayum tracker is not recording. Well anyway, the run started off GREAT then got reallll painful. Lets just say I need to stock up on body glide. It was so bad I had to walk and at time slow down to a crawl. Not only that I was SUPER dehydrated and hungry. I also made a short shout out video at about 4.75 miles into my run and you can really tell how tired I am. I so wanted to call my husband and tell me to come and pick my butt up. That is very tempting when you are tired, hot , hungry and thirsty. I managed to just keep moving 4word and kept telling myself I had a short time to go. So what did I learn from this run? Hydration, Proper fueling, I have to lose weight in my thighs, and Body Glide. I want to shout out to my family, friends, FB'ers, my running sibling, The Night Train, my DM'ers, the DRC and all the fr...

Lunch Run by Keishabadger at Garmin Connect - Click Here To See My Route WOO HOO shorts and short sleeve weather in December. What started out to be only a 3.5 run ended up 5.27 a walked a lil bit and had to stop at Starbucks to get some water but it was a BEAUTIFUL 64 degree day and I am taking advantage before the crap weather hits in January. Today I just ventured out and tried a new trail, well it was new for me. The Cottonwood Creek Trail, I was scared to go on it at first because I was the only one there and it sits behind the DART train station. Manned with my mace I sucked it up and ran, I ended up crossing the 75 and 635 loop. The day was great and if I had a partner I would have probably continued on running for a longer distance. All in all a good run and here are my reported splits, I aint breaking no speed records but it's all good! Summary Distance: 5.27 mi Time: 1:00:02 Avg Pace: ...

It's not about the bragging rights.  Running is a lifestyle a relationship, not a temporary fix to get in some clothes, not a fad, and not a score keeper for how many more miles you ran than someone else. It is a love/hate relationship for me. At times I want to say forget it and at times I embrace it just like any of my relationships or anything I do in life. It is not a time for me to say to the world look at me I ran today but a time to let my Lord, health, body and attitude reflect the results of my run. I only hope that my results makes an impact on those I meet. I pray that I can continue to run until I am old and gray and not because it is the in thing to do but because the Lord has place this love in my heart and my spirit. I will continue to run this race, casting all that hinders me and not be weary! That is why I love Hebrews 12:1 (New International Version) Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hi...

Run the Rock by ragoobir1 at Garmin Connect - Details Oh yes I ran that sucka in all it rainy and cold glory!  I was like this is crazy as I step in cold puddles of water and soaked through my parka!  BTW I did not have a change of clothes and had to brave the cold wrapped in the foil cloth they give you after you cross the line.  LOL! The morning started off crappy.  First I missed my train, DART decided to run early for this event and I did not have the forethought to check that out.  So I missed my train and my running partner was like, "Girl you need to catch it at the Mockingbird station."  So off I go, rushing out the door, forgetting my change of clothes and headed out in a down pour.  So now I am playing beat the train and I am hauling tail down Greenville looking at the train as I drive.  All of a sudden I hear that dreaded beep that signals you are low on fuel, WTH!!  I'm riding on fumes!  I can't stop so I start to pray, ...

Exercise should be a fundamental part of your life as breathing. Not so you can get skinny, get "fine" or to impress others but to live and live healthy. Everything else is just a benefit No matter how you get your exercise on just do it.  I choose to run and I am in love with running.  When I am out on the pavement in the open I am free to just go.  No enclosures, no noise but I music, no kids yelling or no boss hounding me just me and the road. I never thought I could go the distance because when I started it was yes hell at times.  Sometimes I just wanted to say "the hell with it,  this ish hurts"  but I never stopped.  I may had slowed down a bit but I never stopped. Competing in my first half marathon had showed me a lot.  No matter how hard I trained it is nothing like the actual race.  I faced more hills and dips and turns in the race then any training run.  Yes, it hurt and my legs were heavy, my feet were blister and ...

OMGosh it is like getting ready to go on a trip!  I have to make sure everything is in order from clothes to music.  I am excited and I hope I can get some good sleep tonight because it is an early wake up call tomorrow.  I will catch the train around 6:50 in the morning to make it to the race at 7:30.  So now I have to put on my PMP hat and create my checklist so all I have to do is get ready and go out the door. T-minus 12 hours 11/5/11:  Hydrate and Carb up at Boca di Pepe Fuel hydration belt with block shots and honey stingers 1/2 Gatarade/Water Bottles Hat Garmin  Heart Monitor Ipod Phone Tiger Balm for after the run Clothes: 2 set warmer and cooler weather shorts or long tights Dri-Tee short or long sleeves compression socks (Pink CEP) running shoes    Yep I am all set for tomorrow.  Keep rooting for me and wish me the best!

My 1st official half is tomorrow morning and i am excited!  I am laid up right now with a headache and stomach cramps but i'll be dayum of i miss this.  I just have to git every porta-potty out there if i have to! Now i have to concentrate on not only getting better but travel planning to the race and my favorite carb loading.  I am to meet my run group at Boca de Pepi tonight foe mounds of spaghetti.  Aw yeah. I so wish i could have some sort of hat cam or be able to text my experience tomorrow and do a live deal but i aint got it like that so alyuh just have to wait for my updates after the race. Anyway i will try to find an app on my phone that will allow live tracking so you can see where i am during the race.  So wish me the best and happy badering!

I finally got my bid and it is official I am running my 1st half marathon.  Not a training run but a real race and I am excited!  What I ain't to excited about is this HOT ARSE PINK SHIRT they gave the women.  I love my bright colors but DAYUM I am going to look like a bottle of pepto running down the street!  SERIOUSLY HOT ARSE PINK!  Who on the racing committee thought that would be a grand color? Anyway pink or not I am gonna where this sucka with pride with my black shorts and compression socks or maybe my Christmas tree green ones...who knows what I will wear or do.  I will just run my heart out for 13.1 miles and enjoy my free beer at the end.

Just checking it with the world and this accountability thing.  Ok so i did not do great on this eating deal but i did good. Morning started off wonderful, its always easier to eat better in the morning.  I guess it is because i really aint to hungry.  Lunch was okay had a microwave Eating Right Turkey meatloaf.  Low cal but you have to watch the sodium content and preservatives in these things. Dinner was good rice and ground beef with kale greens and water.  So far so good but then i saw a bottle of moscato in the fridge.......yep i gave in.  That was my Halloween treat, not candy but a big ole glass of sweet wine!  Ha!  You gotta love it. Anyway one day down and a lifetime to go.  HAPPY HALLOWEEN AND GIVE THANKS FOR THE HARVEST BECAUSE THE FIELDS ARE READY!

This week will be an easy week for running.  I am getting prepped for my half marathon next Sunday. I have it all plan out well so i think.  I am trying hard to work on my diet and fluid intake so i can have a good run.  The funny part is that even when i ate like crap i was still able to run 13 miles with little or no ill effect. I am so looking forward to next sunday just not the crowd.  Plenty of people, beer and food. ooowe aint nothing like a cold beer after a run! So as the day gets closer i will get more nervous like before each race but energize because i am doing something not alot of people will do.  So wish me the best and as i summons the essence of the kbadger!

Im sitting in the car thinking about how i need to lose 10 lbs.  I do the same thing week after week and i always manage to fail at my goal.  So whats my problem? I eat to freakin much!  Ooooowe let something fried or sweet come by me and that ish will be gone. Oh yeah not only that i have a major issue with portion control.  So i try and justify it by saying i run 25 miles a week.  The problem with that is i am just maintaining and when i think of it that way i am really not being a good steward with my health and body. So hear what i am throwing myself out there so i can be held accountable.  If i throw it out you know someone will be waiting for me to eff up so they can throw it back in my face cause you know how trifling people can be. 

We had a blast at the Santa Fe 5K.  I am so excited that me and my running partners PR'ed in this race.  I manage to run this race in 29 mins:29sec!  That is an average of 9:31 mile.  Yes my lungs hurt some, and I had side cramps around mile 2 but I kept truckin!  We had a blast and way to many beers in the end.  I hope to see you all one day at a race.  For your enjoyment I attached a nice little video of the experience! Santa Fe 5K My Splits: 1 9:42.6  1.00  9:42.6 2 9:39.8  1.00  9:39.8 3 9:07.9  1.00  9:07.9 4 1:10.0  0.12  9:22.7

image from http://www.tascha.ch/fitness/why-recovery-and-rest-is-important/   Today is a "rest" day...in other words no running but alternative fitness. Have to give my knees a rest. As much as I hate not running, it is imperative for the body to recover and heal. Over training is not a fallacy it is an actuality and if you are not careful you will be resting for more than a day. It also important that you have a true recovery or rest period where you can just do you.  I think this is necessary to help prevent injury but also "burnout".  Sometimes we just need a break, like you do from your job.   Use this time to just enjoy the fruits of your labor and have fun!  This is not the time to be thinking about you next workout session or plan your next route, you should already have a schedule for that or a course mapped out.   The following website "From MS Patient to Fitness Junkie"   has some great tips on resting and how much you should res...

We all need to get serious and quit playing with fitness.  Start setting goals and start kicking tail! It was an eye opener when i was at the fair yesterday.  Its  bad enough when the adults look like crap and a look like a walking heart attack but when the kids look just as bad we have to quit! I sorry but hell i look better than alot of these young folk. You can see the toxins in their skin.  The muffin tops that are squeezed into shirts and skinny jeans. The tired look on their faces because they are are not eating or drinking properly.  Wake up people and get yo arse in gear.  Start out small, hell any change is better than no change, start by taking off those low rise skinny jeans that you know you dont need to be wearing and put on some sweats and go walk!

People it's time to get REALLY serious about your lifestyle.  It saddens me that I see so many people take advantage of their bodies.  We are marvelous creatures that are wonderfully made in the image of our creator.  Our bodies are awesome machines and can take a beating so much better than some of the best constructed man made machines.  Our bodies adapt and adjust to our lifestyles so that we can keep LIVING!  We are one of the fattest countries in this world, our eating habits are notorious and our activity level is almost non-existent.  HECK most of us don't even drink water and our bodies consist of 85% water.  We suffer from high blood pressure, sugar diabetes, joint issues, cancers and all other types of aliments that could possible be linked to bad habits in life.  WHEN WILL WE WAKE UP????? I get tired of seeing people barely able to walk for any extended period of time, it hurts me when I see kids so obese that their arms cannot...

Ok, as bad as I would have like to run today and alyuh know I love me somerunning.  I be dayum I am going to mess up this highprice hairdo!  So I will let it go for about a couple of days and be cute, gotta get my monies worth somehow, before I sweat out this flatiron.     Before   After  See I aint messing this up for nuttin!

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. NIV Hebrews 12:1.   At first my goal was just to finish.  Now its to finish but finish well.  My next goal is to finish with time to spare!  What is your running goal? 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. 1 Cor. 9:24 NIV Run with the badger. Keishabadger

Oh my dayum! I knew this morning that today was one of those days where I knew the run would SUK.  11.24 miles, kick my tail! first sign of a bad run day, you over sleep.  Yes, the alarm was set and it went off at 5:15 a.m but did i get up....hell no! I thought I was dreaming about bells... mind you I did not realize it was my alarm until in my dream  these dayum bells would not stop.  So here I am up late, with 15 minutes to get dress and out the door to be at the lake at 6:30.  Once there I was walking around like a zombie and told myself I was going to stay in the back of the pack and take it slow and easy.  Sounds like a great plan at first and then we started running.  You know I always run in the front for a reason...to avoid the downwind!  I swear what is so freakin hard about washing your clothes and even just taking a bath before you run.  Heck if you cant take a bath, do a wash off!  Just because you are running outside does no...

  Wear your blessings well! Others have not seen the sacrifices you and you family line went through so wear your blessings well! Don't worry about the haters, favor ain't fair so wear your blessings well! Don't down play the blessings of the Lord, brag on the goodness of God. Wear your blessings well. Others may talk about you but they have not seen the struggle of you or your family. Haters will always hate so wear your blessings well!  Joel Osteen preached on this and it has set in my heart.  I struggle with this at times, I worry what others are thinking and if I others are happy with what I am doing.  Yes, even with me running I wonder if people are impressed with what I am doing.  This needs to stop!  The Lord has blessed me upon measure, I am living and prospering by His grace and through the sacrifice of me and my family.   I will continue to give Him thanks and will continue to live and wear the blessings well!  Keis...

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