Move4word with Coach K

Keep your BUT out of it! James 4 Passions and Pride New English Translation (NET) 4  Where do the conflicts and where do the quarrels among you come from? Is it not from this, from your passions that battle inside you?  2  You desire and you do not have; you murder and envy and you cannot obtain; you quarrel and fight. You do not have because you do not ask;  3  you ask and do not receive because you ask wrongly, so you can spend it on your passions. I googled this scripture because I could not remember which book addressed arguments and quarreling.  As I was reading a flood of emotions came over me and I was like wow so-n-so really needs to read this.  Then the Lord spoke and said so could you.  OUCH!  This then led me to the following.  Yes, I had others in mind but I also kept telling myself this was for me also.  If you always got your "but" in something you never really let things go. I forgive you "but", Im ...

Just saw something sad and disturbing.  On 35 saw whay i assume a homeless man standing over a fresh animal kill with a large stick in his hand.   The blood was bright red so it was fresh.  Not sure if he chose this life or if unfortunate circumstances has him there.  Started me to think about how we rush to get the latest and greatest for us and our kids.  Ipads, iphones, big houses, nice cars, brand name clothes, $300 jeans and we still have the damn nerve to complain about what we don't have or cant do.  Wow perspective Ephesians 4:29 - Do not let any unwholesome talk come out of your mouths, but only what is helpful for building others up according to their needs, that it may benefit those who listen. (NIV)

"I'm doing the best I can". In my opinion this is an excuse for not being all the God has called you to be. I heard so many times or variations of this phrase in my life and I have even said it on more than one occasion. When I looked back and examine periods of my life, I was NOT doing the very best I could. Because when something became uncomfortable I would stop! When it became inconvenient I would stop. When it did not fit into my paradigm I would stop. When it became argumentative I would stop. When I could not see the end or the final result I would stop. That was not doing my best, doing my best means pushing pass discomfort, pushing pass the inconvenience, charging through a wall and jumping outside that box. It was not until I started running when I realize what pushing passed the best I could meant. It was not until I started running when I realized what it means to use your MIND to push through the best you could moment. When you are at mile 13, 15 or 20 your b...

Im not a fast runner I am more of what you will call the middle of the pack runner but there are times when I do "open up" and I leave it on the pavement.  There is an expression we say in the church leave it at the alter, leave your burdens and cares there. That is what I feel like when "I open up" and I leave it on the pavement.  My breathing is in sync with my feet. My speed increases and I dont even realize it.   My head is high and my chest is open.  When I open up and leave it on the pavement, my mind is clear and Im not thinking of anything but I only feel the loving relationship between the bottom of my feet and the street.  Each rhythmic step chimes in to keep me in line and focus.  Nothing is heavy all my burdens are gone for that moment in time.  My eyes are focused on nothing, but i am looking straight ahead.  I have left it on the pavement.  Be Blessed guys!

With the summer months upon us, it is necessary to understand and recognize heat related illnesses and how to treat them until help arrives.   Please read and educate your self so you can be aware of the  symptoms. Attached is a link that is a guide that may help you.  Always carry a fully charged cell phone and more water then you think you need. If not for you for the next runner that may need your help. Run safe run smart!  http:// www.osha.gov/ SLTC/heatstress/ heat_illnesses.h tml

Don't know of you are getting enough fluids? Let your tinkle be you guide. Not saying you should take this chart with you as you do you business but if it helps....  . Stay hydrated my friend. (In my dos Equis voice)

All run plans are not created equal!  A good coach will understand this and take in consideration how much time you have to train, your current fitness level and your goals.  These three things will allow your coach to create a plan that is specific for you.  From foundation building to quality phase training!  I'm creating a plan for a cross country teen and its very important as his coach that i know these things to build a plan that is structured but will allow for adjustments as he gets stronger.  As you prepare for you training and race season please consider a certified coach or a RRCA run club with certified coaches you will appreciate the outcome!  

Today session was actually very good despite I have missed more than 2 weeks.  I had to leave 15 mins early so i did not get the full benefit of a "cool down position".   More runners need to do some form of yoga. We do not do enough stretching and then wonder why we are so quickly injured.  As much as Bikram can drain the living day lights out of you it has helped me tremendously with my hip issues.  It also gives me time away to just be with others who are striving for better health. 

Today I ran Wounded Warrior half as a blind training run. I did not pay attention to my Garmin the entire time. I turned it upside down and ran. I was treating this as a LSD run, I wanted to see what I could by "feel" (if that makes sense). I wanted to see what felt right and if I could hit my training LSD pace by the way I felt. I just ran. There were no jack rabbit moments, just running and it felt nice. My chest did not hurt I did not feel as if I was red lining. My heart rate stayed where I wanted it.  When I reviewed my Garmin my training pace was right on! This is how I know that I am doing the right thing when I train. Thee were not any major fluctuations in pace. There was the point where I had to slow down was were the trail got really dicey and then I picked it right back up.  Last year time was 9 mins slower then today and I was racing then! LOL Funny how my old race pace is now my LSD training pace and I felt so much better this time around. Sub 2 here I come!! So...

This is me after today's Bikram session. Normally I'm all smiles but not today! Bikram kicked my tail today!!! 2 people left half-way through and a hand full of others including me had to take extra savasanas. It was bad enough that our instructor cracked the door open towards the end. i think someone set the thermostat to hotter then hell! I am sore as heck but i think most of that is due to me running the last marathon. My IT band is sore and my hammys are tight. So that means more Bikram, more Bikram means more sweat. For now it hydrate and sleep cause hit ass yoga will do that to you. So on to another week!

Today this scripture REIGNS today. I am so humbled and grateful I had to sit back and think about it. I completed 3 marathons in 56 days and 2 of them within 10 days of each other! All of this with hardly any recovery time, while working full time , taking care of home, promoting my business and still training. Once you start a goal that has been truly put on your heart and you turn it over don't tell me it can't be done. These runs were not great times but that was not my goal it was to finish! Yes, there was pain and emotion but I got it done. Ran my race and when I was hurting and made every reason to give up that is when I would dig deep and say Lord its on you, usually around mile 20. LOL! So Praise will be continually from my lips. Thank you Lord! http://bible.cc/philippians/ 4-13.htm

I am really big in cautioning others that I train about resting but I am bad about resting myself. Rest is paramount to healing and getting stronger. So this week I am taking my own advice I am resting from running. It's hard because unrealistic fear starts to mess with your head. You start to think if I stop i have to start over. I will lose my stamina. That is when you then say brain SHUD it because if I don't rest all of that will happen. So give you body some love and give it a break from the routine. Believe me you will see a difference! Coach Keisha Run smart, run safe but run it dirty!!!

I have ran and paced multiple half marathons but there is NOTHING compared to running a full. For me it was a true test of humbleness. I always race alone, well me and The Lord. There were times during this race I cried, I cussed, I prayed, I screamed, I lost focus and I wanted to just STOP because my hip was burning and I was tired because I had just gotten over a stomach virus on Sat! It was during those times the word not ME but THEE struck my heart. It's times like this where if you saw me during the race at some points my arms were stretched out to the Father! Towards the end The Lord said dig deep I am carrying you!! You spoke my words from Isaiah and Hebrews now MOVE! Woolawd!! The pain never left my hip but I was able to keep moving. It was like Paul speaking in the torn in his side!! Be blessed all!!

I am starting something new. I currently have meatless Monday but I want to add another themed food day. Make it RAW Tuesday!! RAW...yes raw! What is raw? In short eating raw is consuming uncooked nutrient dense living foods. Plants, sprouted beans, grains, fruits, veggies, raw nuts unprocessed while foods. An example of a raw breakfast can consist of fruit, granola, protein shakes with almond milk. Organic peanut butter on Ezekiel bread. Others foods you can eat guacamole, salas, pics de gallo, mango & a acorn chutney with raw veggies. Chickpeas on a bread of salad greens serves with lime juice and olive oil. Although Greek yogurt is not raw I would add it in for the nutritional factor. Look I will do raw but I'm not totally 100% raw. I think for me raw day should be at least 85% raw day. So lets try this together pick a day and make it Raw!!!!

Abs are meant to be lean 2013! This is a 3 week progression. I can do better I really have been slacking on my nutrition and water. When I takey next picture My abs may not be as pronounced because I have been lazy. We all are lazy at times but the point is you recognize that and keep stepping. So back to our Feb abs challenge!

Woe out! I can't even stand tall but i loves me some Bikram! Everyone needs a little Bikram or some form of yoga in their lives. Strength and flexibility is needed in our lives for healing and building. We are charged with taking care of this temporary shell we call our bodies.

22.15 completed yesterday in 4:29. Nice and slow endurance run. I am so glad I am in my taper week. Running/training for these distances take so much time out of my life. I want my Saturdays back. Lol

Are you guilty of overtraining? Overtraining has a negative impact on the body and its systems. Long-term issues include burnout, failure and injuries. Some symptoms of overtraining include poor sleep patterns, frequent illnesses, minor body accidents, mood swings, change in appetites, fatigue and joint-pain. Solutions can be changing goals, varying workouts and locations, cross-train and most important REST! Understand the symptoms, respect the effects and implement solutions for overtraining your body will thank you!

As a runner and a coach nothing excites me more then seeing people getting out and running. So on a whim I invited people to join me at the local track just to get out and move. Even though it was a small turnout they came! Even my mom showed up!!!! I brought my girls and so did another lady. There is no excuse! We walked, talked and the time flew by! My passion is running and coaching. I love to run. I'm not the fastest or the best but I get it done. I love to coach and motivate others to get up and moving, to not be a statistic! So for all you runners out there do something for someone else and make a difference. Sometimes it's not about your PB but about helping someone else making a heathy life their PB!

M4W after a visit with the Bikram Monster. Yes it was hot and sweaty and I look a hot mess after it was over big I had a great time. Thank Bikram Dallas for an awesome sweaty stretch! http://youtu.be/QEQmT4uHrgY