Move4word with Coach K

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 rest. 

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 touch their sides and that goes for

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 not mean you can avoid bathing or washing.  If noth

  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!  Keishabadger don't give an "

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