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!