Move4word with Coach K

For the past week of so I have hurt my feet in some form or fashion. Yesterday no different, I jammed my right big toe after I came home from my run. Satan can attack in all forms He knows I love to run and coach others to run. Being distracted is a tool that he uses to destroy. He distracts you so that he can attack you. Don't let your guard down put on the full Armor and as Matt 10:16 says be as cunning as snakes but gentle as a dove! Know how the enemy plays and respond with the word of God.

Let's be heard....Calling all RUNNERS! What motivates you to run? What's your favorite race distance? How often do you run? You are being invited to participate in Running USA’s National Runner Survey, a comprehensive survey to assess the demographics, lifestyle, attitudes, habits, and product preferences of the running population nationwide. The National Runner Survey is easy to access and available online. All responses are completely anonymous and confidential. Don’t miss this opportunity to join other runners nationwide! Select "National Black Marathoners Association" as the organization that invited you to participate. To access the survey, click here: http://www.surveymk.com/s/ NRS13_NBMA

  Ok am I the only one that feels that prepping the night before the race is like getting ready for the 1st day of school!!! Clothes, belts, fuel, shoes... Lol!   I LOVE PACING! Andrew and I came in at 2:29:35. The humidity SUKED but we are DRC dagnabit (can't curse) and we ALL handed the weather its butt in a bowl of sweat and awesomeness! I pace people all the time but pacing a race is an experience I will never forget. I cannot explain how it feels to bring runners to the finish and have them tell you they could not have done it without you. Pacing a race usually means you are running slower then you normally run and you cannot PR but to see the expressions and hear the joy from the barrage of runners is awesome!! To encourage a CORRAL of people and to keep them at their goal is humbling!!!! I look forward to pacing more halfs in the future. OMGOSH!!!!!! I almost teared up! I did not realize the magnitude of people behind me in my pace group! This is surreal...

WOW December is here! Tis the season to pack on some pounds. Remember what you put on you have to take off. So before you put that 3rd cookie in your mouth think about the amount of time it can take to burn off that cookie. Here is a ca lculator that can help put things in perspective. Nutrition Info For 1 Cookie, butter or sugar, iced, with icing other than chocolate. Calorie Count: 104.4 If you ate 3 cookies that would be approximately 313 calories and according to the great calculator below (input weight/exercise time), it will take on avg extra 30 mins of exercise to burn that off! So choose your foods with this in mind and eat wisely! Merry Christmas and Happy Holidays! http://www.healthdiscovery.net/links/calculators/calorie_calculator.htm

Things that make you go huuuuummmm. If somma yall aint getting the results you expected when you started this program or you have plateaued (not getting faster, stop losing weight, can't run long) you need to take a look at you and what you ARE doing. Are you eating foods that you know you don't need to be eating? Are you only running 1 day a week? Are you adding cross training to your program? Are you in denial on what you should be doing? Are you drinking water? Are you ready to sweat or are you doing the bare minimum? Are you out on the track for social hour only? Are you ready to make a change? Think about it. Run Smart Run Safe and Run It Dirty!

Quit apologizing for your race times. It does not matter how fast you ran or why you may have ran slower than expected, that is not what running is about. The important thing is that you ran and finished! You did more that what most have done. You have stepped out and taken the initiative to do something healthy and whole for your body! No matter what time you ran your race, you may have inspired someone, so QUIT apologizing for your time and saying I could have done better if it was not for this or that. Once you start saying things like that you automatically negate what you had done. So be proud of a 8 min or your 15 min mile and keep on keeping on!!!! Congrats everyone!!!!!

Where you are there is purpose, there is growth, there is learning. Sometimes we are "stuck" for an extended period of time and it is not meant for us to "increase". That is the time we run a steady pace.. That is our growth period and our time for preparation. Be Blessed NBMA!!

Talk about a mental challenge! Today is the 1st day I have not done a long run in a long time because I have "grounded" myself to let my hip rest. This is hard for me, I always feel I have to be doing something. This just goes back to what I was saying that sometimes we are brought down or brought to our knees for healing, reflection and rest. I feel great, my hip feels better but my mind is like I need to be doing something! So I am doing something, drinking my coffee and sittin my tail down! LOL!! I say this to say that we must REST our bodies if we are in this for the long run. For some running is just a thing to see who can do it the fastest for others it is a lifestyle that we want to carry over into our seasoned years. This is not a fly by night fad, this is part of my life and like anything that effects my life it takes discipline and humbleness to make it better. Run smart Run Safe and Run it dirty!

Run through the annoyance and stop at the pain.  A friend of mine told me that one day and I always have it in the back of my mind. Annoyance yes, pain no! I always hated the saying "No Pain No Gain", people think it has to hurt to work not true. Pain is a signal that somethings not right. Pain awakens us so we can evaluate the real deal. Don't keep running with the pain or through the pain, don't medicate the pain, evaluate the cause of the pain. Sometimes that means we have to stop and take a few steps back or even start over. If we don't stop at the pain, eventually it will stop us. We wont be able move4word because of the damage we have cause to ourselves believing we can deal with the pain. When we don't stop at pain, we never get a chance to look at where something went wrong for the pain to start. Lack of preparation, bad training(partners/advice), bad habits, bad form, old accessories... the list goes on. I have only to learn to stop at p...

Are you ready to adopt and commit to a healthier lifestyle?  The more "yes" responses the more likely you are ready to commit to changing key behaviors. Are you looking to change a specific behavior? Are you willing to make this behavioral change a top priority? Have you tried to change this behavior before? Do you believe there are inherent risk/dangers associated with NOT making this behavioral change? Are you committed to making this change, even though it may prove challenging? Do you support from making this change from friends and family? Besides health reasons, do you have other reason for wanting to change your behavior? Are you prepared to be patient with yourself if you encounter obstacles, barriers, and/or set backs?

CHALLENGE!!!!! Today starts the push-up challenge for the next 3 weeks! The goal is the add 2 push-up each day for 3 weeks.    For example, If you start out Monday doing 10 push-ups, Tues you will do 12, Weds 14 etc.. Yes weekend are included.    You can break it up throughout the day but the goal is to get it done! Modified or military are acceptable. BTW... if you miss a day you have to do the day you miss plus the current day. I'm starting out with 2 today! Yes it is a low number but you want to build up your muscles since we are doing daily pushups! Happy push up!!!   Start at :46 to bypass all the introductions! Great instructional video!       Push Up Challenge 2 seconds ago Day         11/12 - 2 11/13 - 4 11/14 - 6 11/15 - 8 11/16 - 10 11/17 - 12 11/18 - 14 11/19 - 16 11/20 - 18 11/21 - 20 11/22 - 22 11/23 - 24 11/24 - 26 11/25 -...

Tues Race Pace Solo Run by ragoobir1 at Garmin Connect - Details Hill Runs, speed training and weight lifting works. The proof is in the pudding. Check out the Splits each week for my solo runs. 4/11/12 : avg 12:38 solo run 1 11:50 2 12:45 3 13:37 ... 4/15/12 Race 10 miles avg 10:56 4/18/12 avg 11:00 solo run 1 12:19 2 10:54 3 10:00 4/24/12 Avg 10:33 solo run 1 11:37 2 10:11 3 10:02 4 10:22

You were created in His image, created to do great things. Quit letting Satan use you to destroy you. Take care of your body. Exercise, eat right, go to doctor when sick or get checkups, lose excess weight. Quit the abuse and love yourself. We are in a battle and we have to be not only spiritually fit but also physically fit.

OK you guys, this has been a continuous journey for YEARS!  So once again I had started and I plan on succeeding.  I have set my plan and have truly adjusted my lifestyle and habits.  I never really wanted to face the fact I had to change me.  I was in denial for the longest.  I could eat what I want, drink what I wanted and exercise when I wanted and all would be good.  NOPE!  I just ended up frustrated and failing.  So once again I have started a true journey and today 9 days later, I am 3.4 lbs lighter....9lbs(min) 14lbs (max) to go.  Goal is 20 - 23% body fat. I will post my measurement later!

Yesterday run has taught me something. I am still in bed not feeling well at all. It is important that you rest, properly train and have proper nutrition. Listen to your body, not your thoughts. Your body won't lie to you. It will tell you when you need to chill, drink more (water, lol), get more sleep, eat better, etc. Be in tune with how your body works. Our God created this temple to do marvelous things and if you treat it right it will be good to you. Happy Resurrection Day!! He LIVES and He lives in me!!!

I had a horrible 15K (1:48:00) this morning on meds and body really needs to rest BUT I PUSHED and finished. NO PR for me today but i finished MY RACE . I was even to the point I was going to just QUIT! That was around mile 6.  The devil is a DAYUM lie I told myself, even if I had to crawl this sucka Imma finish this. If my Lord was able to carry the cross AFTER he was beat to the point of death I CAN FINISH THIS RACE AND CROSS OVER! If I can start shouting now I would!!!  Thank you Lord for reminding me of that when I wanted to just stop! Thank you Lord for your saving grace! Thank you Lord for the "inconveniences" we experience because we don't go through nothing compared to what we can or could go through! 1       10:56 2 10:16 3 10:39 4 10:52 5 11:02 6 13:41 7 11:48 8 12:48 9 11:59 10 10:18 My 15k  - Details This is me a mile from the finish, I managed to produce a smile.  I think every muscle was hurtin...

Hi running buds!  We are coming upon warmer temperatures and higher humidity and  I want to wish everyone a safe run.   Because it will be warmer please take your WATER no matter if you are doing a short jaunt or a long run. We want everyone to stay hydrated and safe.   Don't depend on the local water fountains, half the time they don't work and you do not want to be stuck out there on the verge of dehydration 5 miles from home.   Lets try to meet our daily water allowance. As you all can tell this is near and dear to my heart. Our bodies need water. Not tea, not Crystal Lite, not soda but water. Plain Ole H2O.   Here is a good rule of thumb: Drink Water                     How Much?                       When? Before Exercise        ...

I posted this after reading a book on hidden calories in foods and the effect of processed foods and I was like dag I got to do better. Then I started to think...we are fearfully and wonderfully made by the creator who choose us! We are created in His image! WOW and yet I continue to abuse my body with food, drink and behaviors that are slowly destroying me. Our creator had giving us everything we need to eat right and take care of our temple our bodies and at times we choose not to. WOW! Can you say eye opener! Our bodies are machines, that takes on so much abuse and it still keeps going! We carry extra weight and our bones handle it, we inhale smoke and our lungs continue to work, we eat bad and our heart continues to beat. Just imagine what out bodies can do when we take care of it. Ok...I'm off my soap box and yes I will mess up BUT I will do better. Thanks for listening ladies!!!

It takes more than exercise to be healthy and fit. You can't justify bad habits with exercise. Its like ordering a Henderson's 3 piece with a peppa and drinking a diet coke. You need proper fuel and hydration. THINK WELL OLD MACHINE! Exercise is good for the body BUT our body can see it is stress and if you don't supply your body with what it needs it can backfire on you. Take the time to evaluate your lifestyle and habits and see if it lines up with what you want to accomplish. Be Healthy and Run happy!

Sat Training 1 28 12 by ragoobir1 at Garmin Connect - Details Had to haul arse the 1st 2 miles. Came to the run 15 mins late and had to find my pace group. Took me 17 minutes to catch up with them. At one point I was running an 8:35 mile and I swore my chest was stabbing my heart with an invisible knife. Fast running and breathing in cod air NO BUENO! I kept going and FINALLY found my group. Ran for 4 more miles at the training pace and then took off on my on to complete 8 miles for today.

DRC Thursday Social Run - Details Dayum the cold it was a great run out there. WRL can be scary at night but I had a great group and we did great! Check out my Splits. I think all the rice I ate an hour before gave me kick arse energy I felt like I could run and run and run. 1 12:11 2 10:30 3 10:50 4 10:47 5 9:53

I see and hear people comment negatively on their runs and I have to say this...Quit negating your runs.  Quit saying I had a bad run or a slow run or better yet I only did a mile.  We all have good and bad days BUT you have to keep in your mind any run is better than no run, there are plenty people not doing anything but sitting around doing nothing.  If your run was not the greatest then look to see where you can improve and find the positive!  Heck if nothing else just tell yourself I did it! No one starts out as a Jackie Kersee, everyone has to start somewhere and no one starts out on top it takes time and practice.  Remember running is like any other relationship, if you love it you will work it to nurture and build it until you have a strong foundation and even then you have to continue to work!  So keep running, keep running (in my Dora Finding Nemo voice).  Be Blessed BGR!!!!!  Keep moving4word.  Have a great one knowing you did more...

The 1st run of the new year! by ragoobir 1 at Garmin Connect - Click for Details A beautiful day for a run. It was not my best nor was it my worse run but it was more that what a lot of people where doing today. OK let me get this off my chest, the elderly should not be driving, especially if they are on their cell phone wearing those sunglasses you wear when you get your pupils dilated! I almost got hit crossing the street! I was at the crossing and the light turned for me to cross as soon as I passed the midway point I saw this old arse tank from the 70's coming. Im thinking he will slow down and wait since I am already in the road. NOPE that was not the case he kept coming and almost lost control of the car trying to steer with one hand and talk with the other. I swear runners and bikers are not safe out there. Despite that I had a decent run, I made a couple of stops along the way. I had to go to the store and pick up a prescription since I had to pass by anyway...