Tuesday, April 24, 2012

Hill and Weights Do WORK!

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

Tuesday, April 17, 2012

In His Image

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.

Tuesday, April 10, 2012

Fat Loss Challenge!

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!

Sunday, April 8, 2012

Listen to you body!

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!!!

A horrible but affirming 15K

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 hurting at that point! 

Sunday, April 1, 2012

Water it does the body good!

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              8-16 oz                               At least 15 minutes before workout
During Exercise              4-8 oz                                 Every 15-20 minutes
After Exercise                16-24 oz per pound* lost     As soon as possible
Run smart and Run safe! Happy running!  For any medical questions or concerns please consult you primary care physician.
For more information click on this link : Fluid and Water Needs