I'm already tired of this...well, not really but I just started back to school and getting on a schedule is difficult! Day 2 is CX Training -
Jillian Michaels Ripped in 30 - Level 3
3 minutes of strength, 2 min of cardio, 1 min abs - 3 circuits
Done til tomorrow!
Tuesday, August 16, 2011
Training starts!
Yesterday, I started training for my 7th half marathon which will be the St. Louis Rock and Roll Half Marathon near the end of October. I'm going to try to update this day to day, or at least week to week.
Day 1 - 4x400, track workout
Warm up - 4:30 min jog
4-400's - approx 2 min a piece with 2 minute recovery inbetween
Cool down - 4:30 min jog
Total - 22 min - 2.5 miles
I also did some high knees, butt kicks, crunches, squat jumps for about 10 min
Day 2 is CX Training for 30 minutes.
Day 1 - 4x400, track workout
Warm up - 4:30 min jog
4-400's - approx 2 min a piece with 2 minute recovery inbetween
Cool down - 4:30 min jog
Total - 22 min - 2.5 miles
I also did some high knees, butt kicks, crunches, squat jumps for about 10 min
Day 2 is CX Training for 30 minutes.
Sunday, August 14, 2011
Good advice
I've been struggling recently with a lot. Wondering if I'm in the right profession, why God has me where he has me, am I just spinning my wheels or am I going somewhere, and missing my dad along the way. I sometimes feel like I am in a depressed stage of my life. Not really depressed, but in a funk. I cried everyday to work this week for various reasons and I can't get a stronghold on what God wants me to hear, learn, ask, do, etc. I have asked many for prayers and I know they are people I trust and are holding me up during this time, so I thank those of you for that. These people have also given me exceptional advice and scripture that has simply penetrated my heart recently. I find that as I ask God and seek him and question him some too, he punches me in the gut with songs, verses, stories, etc. For instance, there is a song that I'm really diggin on the radio and it is never played on Joy FM. Well, in the past week, I've probably heard it 3-4 times. And I've been focusing on Philippians 4:6-7 and I heard someone on the radio say it was there go to verse as well. Little things like that have been happening left and right. Through it all, I've been asking God for help and for opportunities. Not any specific help just help. God knows what I need, and I find he reveals himself to me when I am open and honest before him.
Through this time, I've found words and pieces of encouragement that I have truly gotten me through the days. Maybe you are going through something rough right now and you think no one is there. Or you don't see the light that God promises. Or you wonder if he truly does know best. I believe and can attest that he does but that doesn't mean my faith hasn't been trembling sometimes. Here are little nuggets of truth to help you that I have received or found in letters in the past few days....(identities remain anonymous to protect the innocent=)
**God's timing is perfect and God works for the good of those who love him.
**Use this time as being "on the anvil". God is shaping you and refining you for his purpose and for something great.
**Remember, God's time table usually is not close to our idea of when things should happen. You learn patience, trust, develop a deeper faith in God and His plan as you wait. Just be true to your belief in God's plan and will for your life. Try not to dwell on day-to-day feelings and changes....it is a journey with many side roads and small steps but keep your face and heart and soul pointed to Jesus. Trust and let Jesus comfort and encourage you.
**Challenge yourself to be better everyday - in your classes, in your dealings with others and in all of your decisions. Continue to display and use your strong faith in God-he has given you so much and remember of those that are give much-are asked much. Share your faith, you'll know when and where.
I hope these few thoughts help you in your journey and I have to admit, 3 of the 4 of these are from my family members. God has truly blessed me! Another side note, I ran this morning and really just poured out my heart to God. I talked to him like I would talk to you. Told him what I thought was crappy and what I'm thankful for and again, asked for him to hear me and for help. I also like to talk to my dad when I run. I promised him before he passed away, that I would talk to him so he'd better be with me. As I sat to write this before church today, I compiled all my advice in letters and in my brain and a random thought (how could I ever forget this) came into my mind. My dad's very last piece of advice for me was one word: PATIENCE. I was immediately overcome with emotion and a sense of release. Through all of scripture and my friends/family's advice, one word did it. Patience. Patience, for good things are coming. Patience, God is right where he wants you. Patience. Dad knew I would need it.
If I had to pick a verse for the day, here it is:
Colossians 1: 9-13
9 For this reason, since the day we heard about you, we have not stopped praying for you. We continually ask God to fill you with the knowledge of his will through all the wisdom and understanding that the Spirit gives,[a] 10 so that you may live a life worthy of the Lord and please him in every way: bearing fruit in every good work, growing in the knowledge of God, 11 being strengthened with all power according to his glorious might so that you may have great endurance and patience, 12 and giving joyful thanks to the Father, who has qualified you[b] to share in the inheritance of his holy people in the kingdom of light.
Through this time, I've found words and pieces of encouragement that I have truly gotten me through the days. Maybe you are going through something rough right now and you think no one is there. Or you don't see the light that God promises. Or you wonder if he truly does know best. I believe and can attest that he does but that doesn't mean my faith hasn't been trembling sometimes. Here are little nuggets of truth to help you that I have received or found in letters in the past few days....(identities remain anonymous to protect the innocent=)
**God's timing is perfect and God works for the good of those who love him.
**Use this time as being "on the anvil". God is shaping you and refining you for his purpose and for something great.
**Remember, God's time table usually is not close to our idea of when things should happen. You learn patience, trust, develop a deeper faith in God and His plan as you wait. Just be true to your belief in God's plan and will for your life. Try not to dwell on day-to-day feelings and changes....it is a journey with many side roads and small steps but keep your face and heart and soul pointed to Jesus. Trust and let Jesus comfort and encourage you.
**Challenge yourself to be better everyday - in your classes, in your dealings with others and in all of your decisions. Continue to display and use your strong faith in God-he has given you so much and remember of those that are give much-are asked much. Share your faith, you'll know when and where.
I hope these few thoughts help you in your journey and I have to admit, 3 of the 4 of these are from my family members. God has truly blessed me! Another side note, I ran this morning and really just poured out my heart to God. I talked to him like I would talk to you. Told him what I thought was crappy and what I'm thankful for and again, asked for him to hear me and for help. I also like to talk to my dad when I run. I promised him before he passed away, that I would talk to him so he'd better be with me. As I sat to write this before church today, I compiled all my advice in letters and in my brain and a random thought (how could I ever forget this) came into my mind. My dad's very last piece of advice for me was one word: PATIENCE. I was immediately overcome with emotion and a sense of release. Through all of scripture and my friends/family's advice, one word did it. Patience. Patience, for good things are coming. Patience, God is right where he wants you. Patience. Dad knew I would need it.
If I had to pick a verse for the day, here it is:
Colossians 1: 9-13
9 For this reason, since the day we heard about you, we have not stopped praying for you. We continually ask God to fill you with the knowledge of his will through all the wisdom and understanding that the Spirit gives,[a] 10 so that you may live a life worthy of the Lord and please him in every way: bearing fruit in every good work, growing in the knowledge of God, 11 being strengthened with all power according to his glorious might so that you may have great endurance and patience, 12 and giving joyful thanks to the Father, who has qualified you[b] to share in the inheritance of his holy people in the kingdom of light.
Saturday, August 6, 2011
Projects, projects, projects
I have about 10 projects on my to do list and don't really have any motivation to start and finish them. I have the materials, and everything I need for some of them, but it's so much easier to sit on the couch and surf the net, watch the Cardinals, or How I Met Your Mother episodes on Netflix then to seriously start them. Here's what's on my list (hopefully if I post them, I'll start them):
1. Pick out fabric for curtains in Nathan's studio (I think I have the right texture we want picked out but need to wait for Labor day sale on fabric)
2. Sew said curtains for Nathan's studio (probably have someone else sew them=)
3. Get another job to pay for said curtains (just kidding, but not really)
4. Put together my racing bib scrapbook (have all materials, just need to sit and do it)
5. Hang the holder that will hold all of my racing medals (it's sitting on the floor)
6. Do our Vegas vacation scrapbook (sitting on the floor with pictures and stickers)
7. Hire someone to reupholster a thrift find chair for Nathan's studio (have someone pegged but pricey)
8. Write Senior high health curriculum map for this fall (yes, school starts in about a week)
9. Create a center piece with the random wooden frame I just purchased (frame is sitting on our couch)
10. Sew a new table runner (fabric is sitting on the floor in our guest room in a bag)
--Okay, so there are 10 or less, but most require $$$ that I'm hesitant to spend on all this stuff, but better now than later.
Oh, also to read the entire book of Mark in the Bible tomorrow and this week.
Look for pictures coming up of before and after!!!!
1. Pick out fabric for curtains in Nathan's studio (I think I have the right texture we want picked out but need to wait for Labor day sale on fabric)
2. Sew said curtains for Nathan's studio (probably have someone else sew them=)
3. Get another job to pay for said curtains (just kidding, but not really)
4. Put together my racing bib scrapbook (have all materials, just need to sit and do it)
5. Hang the holder that will hold all of my racing medals (it's sitting on the floor)
6. Do our Vegas vacation scrapbook (sitting on the floor with pictures and stickers)
7. Hire someone to reupholster a thrift find chair for Nathan's studio (have someone pegged but pricey)
8. Write Senior high health curriculum map for this fall (yes, school starts in about a week)
9. Create a center piece with the random wooden frame I just purchased (frame is sitting on our couch)
10. Sew a new table runner (fabric is sitting on the floor in our guest room in a bag)
--Okay, so there are 10 or less, but most require $$$ that I'm hesitant to spend on all this stuff, but better now than later.
Oh, also to read the entire book of Mark in the Bible tomorrow and this week.
Look for pictures coming up of before and after!!!!
Friday, July 29, 2011
A revelation...not about running
For awhile I have struggled with the concept of obedience and doing things to please God. Here's my back and forth-ness - Am I do things for God (ie, read the Bible, go to church, tithe, teach Sunday school, etc) because it is simply my response to his love, grace and mercy and the impact it has had on my life? Or, am I doing them out of obligation and because "it's the Godly thing" to do? This is where I get in a rut. I love God and have a relationship with Jesus Christ, but sometimes I catch myself making a list of all the great things I do for him, thinking he might spare me from some earthly pain or maybe he won't challenge my faith any if I just lay low and play it cool. Does this make sense????
I worry that I do out of obligation and because I have a misconception that God will bless me more or love me more if do them. My aim is all wrong. I just wrapped up a Bible study this summer called "Becoming a Woman of Simplicity." It truly helped me to see how I can let my busy schedule rule my day and not have any time for God. There is a chapter in the book all about the good vs the best and how God deserves our very best. What hit me most was that all that I am doing for him isn't anything special....it's what he requires of me. Being a good person, giving to my church, and praying daily doesn't set me apart because they are all things....good things, mind you, but God expects them. What sets us apart is loving Jesus, living for him daily and telling others about the good news!
And another thing, if I'm honest with God that my aims feel off, he'll set them straight. Duh!
I worry that I do out of obligation and because I have a misconception that God will bless me more or love me more if do them. My aim is all wrong. I just wrapped up a Bible study this summer called "Becoming a Woman of Simplicity." It truly helped me to see how I can let my busy schedule rule my day and not have any time for God. There is a chapter in the book all about the good vs the best and how God deserves our very best. What hit me most was that all that I am doing for him isn't anything special....it's what he requires of me. Being a good person, giving to my church, and praying daily doesn't set me apart because they are all things....good things, mind you, but God expects them. What sets us apart is loving Jesus, living for him daily and telling others about the good news!
And another thing, if I'm honest with God that my aims feel off, he'll set them straight. Duh!
Tuesday, July 12, 2011
Running Tip #4 - Avoid that big thing in the road
So it's official. I have had my first bad fall while running....ever. And it's my own fault for many reasons. First of all, I got up at 5 am Sunday morning to run to "beat the heat". Nice try. I hit a wall thick hot air that morning. I still did 5 however. Then Monday came. Now, if I run one day, I take the next day off or do circuit training/weight lifting instead. But I got up and was awake before 8 and feeling like I could probably run. So I set out with a new route in mind that I was pretty excited about.
I was about 30 seconds into the run (no joke), when I saw a round thing on the sidewalk. I usually sidestep cracks or dead animals, rocks, etc. But for some reason, I thought this was rubber and I could step in it/near it. Bad idea. It was metal, and my foot got caught and I went tumbling. What makes it worse was that it was the intersection of 2 main roads in Belleville. Everyone going to work saw me, including the lawn maintenance guys working outside the city highway building for St. Clair County. I tumbled, skidded hard core and flipped over throwing my legs up in the air. There was no sense in being embarrassed...it freakin hurt. Next thing I know, an office lady came out and took me inside to clean up with bandages and neosporin. But sweat and bandaids don't really go together so I just tried to soak up as much blood as I could. So now I'm limping and have bloody knees, but hey, I'm out so what did I do? I ran 4 miles....bloody knees and all. I'm sure I got stares. And ya know how men get bloody nipples from running at times? Well, I thought maybe people would think that my version of that came on my knees.
So yesterday I couldn't walk down stairs very well or bend my knee but day 2 seems to be getting better. I can still do a full squat, which makes me think I don't have any serious knee damage. Just pus oozing and parts scabbing over. It's beautiful folks, let me tell you.
And yes, I worked out again today. Back to running tomorrow. I'm crazy and make boneheaded decisions sometimes, but hey, I'm a runner and not even the heat or a fall (aside from broken bones) will keep me away.
I was about 30 seconds into the run (no joke), when I saw a round thing on the sidewalk. I usually sidestep cracks or dead animals, rocks, etc. But for some reason, I thought this was rubber and I could step in it/near it. Bad idea. It was metal, and my foot got caught and I went tumbling. What makes it worse was that it was the intersection of 2 main roads in Belleville. Everyone going to work saw me, including the lawn maintenance guys working outside the city highway building for St. Clair County. I tumbled, skidded hard core and flipped over throwing my legs up in the air. There was no sense in being embarrassed...it freakin hurt. Next thing I know, an office lady came out and took me inside to clean up with bandages and neosporin. But sweat and bandaids don't really go together so I just tried to soak up as much blood as I could. So now I'm limping and have bloody knees, but hey, I'm out so what did I do? I ran 4 miles....bloody knees and all. I'm sure I got stares. And ya know how men get bloody nipples from running at times? Well, I thought maybe people would think that my version of that came on my knees.
So yesterday I couldn't walk down stairs very well or bend my knee but day 2 seems to be getting better. I can still do a full squat, which makes me think I don't have any serious knee damage. Just pus oozing and parts scabbing over. It's beautiful folks, let me tell you.
And yes, I worked out again today. Back to running tomorrow. I'm crazy and make boneheaded decisions sometimes, but hey, I'm a runner and not even the heat or a fall (aside from broken bones) will keep me away.
Day 2 pics......view at your own discretion
Friday, July 1, 2011
What kind of music do you run to?
Runner Tip #3 - How to select the right song list
When I first started running in college on the treadmills at Lantz (EIU is awesome!) I ran with a portable cd player and a mix cd I made from illegally downloaded songs! And that was in the year 2003! We've come a long way in our technology, especially in our devices that are super small and super convenient to run with! That said, I've had a Nike running device and 2 iPod's since then but any mp3 player works great. There frankly is no rhyme or reason to selecting music to exercise to but here is what I do....
First, in iTunes, I create a new playlist and label it, "Running 1" or "Indy Mini Mix" if I have a big race coming up. Then I scroll down through all of my music. You should really do this when you have 10-20 minutes. I sometimes sample them to see if they get me going at all. Some are fast songs and some are slow. If they are inspirational to me at all or have a good running beat to them, I drag them over to my playlist.
Now, let's say I'm done and have about 25-35 songs in my playlist (which is frankly a lot...I'm very picky). I then sample the beginning and ending of songs to see which ones I want in what order. This may be a little anal for some of you, but honestly, that's how they put recording artist's albums together. It does have a purpose. Music should flow from one song to the next....especially when you are running! If not, I find it jarring and I almost always skip the song when I end up running to it.
The type of music is also very important. I know someone who only listens to slow, mellow Christian music when he runs. That's great, but I need a little umph (sp?) once in a while. I have another friend who listens to sermons and various podcasts when he runs. Boring for me, but works great for him. Run to whatever gets you in the mood to run. There are some songs that come on, that I will hit repeat on 3-4 times during a run, because on that particular day, that song just has "it". I tend to be very eclectic in my running mix music.
Here is what is on my playlist right now and what I used for the Indy Half Marathon:
1 Chariots of Fire theme song - great for a beginning of any race
2. Pump It Up - don't know the artist but it's sort of a techno song (probably not the 90's song you are thinking of though)
3. Barefoot Blue Jean Night - Jake Owen - just a fun song
4. The Way - Jeremy Camp - when this song came on during the race, I ran to it 4-5 times because it had such amazing lyrics
5. Airplanes - B.o.B - sort of weird transition because this song has some cuss words in it but it is still a good fast paced song.
6. Christ is Risen - Matt Mahar
7. Happy Day - Tim Hughes
8. Separate Ways - Journey - great and a long song which helps to pass time
9. Jesus Paid It All - Kristian Stanfill
10. Forever Reign - Shane and Shane
11. Umbrella - Rihanna - guilty pleasure!
12. Your Grace is Enough - Matt Mahar
13. 4 Minutes to Save the World - Madonna ft. Justin Timberlake
14. Gone in 60 Seconds - Moby
15. I'm Gonna Be (500 Miles) - Steven Curtis Chapman
16. I Can Transform Ya - Chris Brown
17. In My Head - Jason Derulo
18. The Stand - Hillsong United
19. Baba O Riley - The Who - oldie but a goodie
20. Living on a Prayer - Bon Jovi
21. Salvation is Here - Hillsong United
22. How He Loves - David Crowder Band
If you know any of these songs, I can tell you I'm really into a repeating anthem that builds. For instance, Jesus Paid It All, "Oh praise the one who paid my debt and raised this life up from the dead." That phrase is mighty and it repeats and builds over and over. Another one from Christs is Risen is "Oh death where is your sting? Oh hell, where is your victory? Oh church, come stand in the light. Our God is not dead, he's Alive! He's alive!"
Some of favorite Christian artists right now are: Matt Mahar, Hillsong United, Shane and Shane, Francesca Battistelli, The Afters, and Chris Tomlin. But I very much need some pop/rap songs in there for the beat. It's funny because sometimes I need a boost and other times I can forever to songs like How He Loves which has parts that are slow.
My advice is to pick what you like, can sing along to, and works for you. Afterall, you are the one it's for. If you are into podcasts, do that. If rap is your thing, put that on your mix! Run to what you like and make sure it flows so it's not just a mix of random stuff.
Hope this helps and happy running!
When I first started running in college on the treadmills at Lantz (EIU is awesome!) I ran with a portable cd player and a mix cd I made from illegally downloaded songs! And that was in the year 2003! We've come a long way in our technology, especially in our devices that are super small and super convenient to run with! That said, I've had a Nike running device and 2 iPod's since then but any mp3 player works great. There frankly is no rhyme or reason to selecting music to exercise to but here is what I do....
First, in iTunes, I create a new playlist and label it, "Running 1" or "Indy Mini Mix" if I have a big race coming up. Then I scroll down through all of my music. You should really do this when you have 10-20 minutes. I sometimes sample them to see if they get me going at all. Some are fast songs and some are slow. If they are inspirational to me at all or have a good running beat to them, I drag them over to my playlist.
Now, let's say I'm done and have about 25-35 songs in my playlist (which is frankly a lot...I'm very picky). I then sample the beginning and ending of songs to see which ones I want in what order. This may be a little anal for some of you, but honestly, that's how they put recording artist's albums together. It does have a purpose. Music should flow from one song to the next....especially when you are running! If not, I find it jarring and I almost always skip the song when I end up running to it.
The type of music is also very important. I know someone who only listens to slow, mellow Christian music when he runs. That's great, but I need a little umph (sp?) once in a while. I have another friend who listens to sermons and various podcasts when he runs. Boring for me, but works great for him. Run to whatever gets you in the mood to run. There are some songs that come on, that I will hit repeat on 3-4 times during a run, because on that particular day, that song just has "it". I tend to be very eclectic in my running mix music.
Here is what is on my playlist right now and what I used for the Indy Half Marathon:
1 Chariots of Fire theme song - great for a beginning of any race
2. Pump It Up - don't know the artist but it's sort of a techno song (probably not the 90's song you are thinking of though)
3. Barefoot Blue Jean Night - Jake Owen - just a fun song
4. The Way - Jeremy Camp - when this song came on during the race, I ran to it 4-5 times because it had such amazing lyrics
5. Airplanes - B.o.B - sort of weird transition because this song has some cuss words in it but it is still a good fast paced song.
6. Christ is Risen - Matt Mahar
7. Happy Day - Tim Hughes
8. Separate Ways - Journey - great and a long song which helps to pass time
9. Jesus Paid It All - Kristian Stanfill
10. Forever Reign - Shane and Shane
11. Umbrella - Rihanna - guilty pleasure!
12. Your Grace is Enough - Matt Mahar
13. 4 Minutes to Save the World - Madonna ft. Justin Timberlake
14. Gone in 60 Seconds - Moby
15. I'm Gonna Be (500 Miles) - Steven Curtis Chapman
16. I Can Transform Ya - Chris Brown
17. In My Head - Jason Derulo
18. The Stand - Hillsong United
19. Baba O Riley - The Who - oldie but a goodie
20. Living on a Prayer - Bon Jovi
21. Salvation is Here - Hillsong United
22. How He Loves - David Crowder Band
If you know any of these songs, I can tell you I'm really into a repeating anthem that builds. For instance, Jesus Paid It All, "Oh praise the one who paid my debt and raised this life up from the dead." That phrase is mighty and it repeats and builds over and over. Another one from Christs is Risen is "Oh death where is your sting? Oh hell, where is your victory? Oh church, come stand in the light. Our God is not dead, he's Alive! He's alive!"
Some of favorite Christian artists right now are: Matt Mahar, Hillsong United, Shane and Shane, Francesca Battistelli, The Afters, and Chris Tomlin. But I very much need some pop/rap songs in there for the beat. It's funny because sometimes I need a boost and other times I can forever to songs like How He Loves which has parts that are slow.
My advice is to pick what you like, can sing along to, and works for you. Afterall, you are the one it's for. If you are into podcasts, do that. If rap is your thing, put that on your mix! Run to what you like and make sure it flows so it's not just a mix of random stuff.
Hope this helps and happy running!
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