Gym Time

Hello Dear Reader,

It's about that time in the cycle of my fitness life that I sign back up for the gym! Yep, the dreaded gym. As the days seem to get shorter, I keep thinking about how I'm going to maintain my whole running and fitness plan. With almost 4 years of life in Lesotho, the reality says that the gym is the truth, the way, and the light (with sunshine only coming up past 6:30 am and darkness before I leave the office at around 5:30 pm).

Yesterday was my first day back and...would you believe it...I actually felt great! Twenty minutes was spent on the beloved stair master (with Drake's song "Fancy" playing on repeat), and the rest of my time was spent alternating between working out and goofing off with a friend. My dear on and off again New (Old) Trainer was happy to see me back. As per the norm, he commented on how in shape I looked (looks are deceiving) and told me I could stand to gain a few kg. He stood next to me and said..."Hey, come on...how tall are you? You're about my height, right? How much do you weigh now? Oh, 56.4 kg? (124.3 lbs) You need to be at least 69 to 70 kg." Hahaha...ummm...I'm sure that he's forgotten by now, but that was about almost about 2-3 kg more than where I was when I started. Not.A.Chance! Another guy I haven't seen in over a year approached me while I was working on the pull down weight machine (don't you just love my technical term) and said, "Hey! I haven't seen you in a while! I almost didn't recognize you. You've lost a lost of weight! You used to be...(and this is where he puffed up his cheeks and extended his arms to the side to indicate what could only be the size and shape of the Pillsbury Dough Boy). " Thanks for that, guy! Ahh...to be back in the gym again!

Dear Reader, I've always tried to be honest and up front with you. Me tells no lies! So I'm about to be completely honest with you. I really don't know if I'll ever be able to sustain a gym membership as long as there are free streets to run up and down. The thought of paying for a rat wheel is not my idea of an investment. I do, however, have a reason to try my best and stick with the gym for at least 4 more months! I have a very important photo shoot coming up in not too long. In this digital age we live in, photos posted to Facebook last forever. I need to look good. I want (almost) the arms of Angela Basset in "What's love got to do with it."

Look at those guns!

Ok, maybe not that cut, but my arms need to look good! If my legs could look as defined as hers (picture not shown due to overwhelming amount of muscle in one blog post), that would be even better! So you see, I have strong motivation to look my best. Remember digital photos...they'll be there for my grandchildren.

After work, I'm going to get it cracking at the gym. My clothes are already laid out and my body is ready to make things happen! The ultra marathon runner girl I have a secret running crush on told me this weekend that she will make sure I understand the meaning of her mantra, "Pain is glory!"

...and for your listening pleasure, enjoy!





I'm ready ya'll! Are you ready too?

Until next time...one foot in front of the other...keep it movin'!


Yours in (photo shoot...call me Mrs Good Body) training,

Dani

Gerald Fox Memorial 1/2 Marathon

Hello Dear Reader,

This morning, as promised, I spent my Sunday running in and around the Johannesburg Zoo in the Gerald Fox Memorial 1/2 Marathon. Firstly, I must give Mother Nature a big hug for really showing what she's made of today. It was BEAUTIFUL- the sun was shining, the morning weather was warm, the birds were chirping, the sky was blue...I mean, what else could you ask for in a spring day?! If I had to rename the race, I'd call it the Estee Lauder fun run. Spring really showed its best and brightest...every single plant must have been in bloom, because the air smelled so sweet! I overheard several other people comment on how good it smelled outside! Now that I've paid my respect, let's get down to the business of the race: AWESOME!

While waiting around for the race to start, I got into my regular pre-race routine: listening to my bad ass playlist, watching other people warm up...you know the deal. The event was very well attended...the crowd was thick! One guy was dressed in a seemingly cumbersome costume. From behind, he looked like a tick. Just thinking about it made me cringe and reminded me to check Couch Potato #2, who was at home in Lesotho holding down the fort! The front of his costume cleared up the mystery: he was a rhinoceros. There was a shirt complete with a race bib taped on his half tick/half rhinoceros getup. Interesting.

The planned start time for the race was 7:00 am, however, as things sometimes go...the race started at something like 7:05 am. And we were off... Oh my! The first 5km, as usual, were pretty difficult for me. I've found that it takes about 30 minutes for me to get into a race. Until then, I start to regret that I decided to run, and often consider cutting out of the 21.1 km for the 10km...but you know I didn't! These first 5 km, which I completed in 30 min, were particularly difficult for me (did I mention this before?) since I had not run all week due to terrible spring-induced allergies. To combat the thoughts of quitting, I turned up my uber motivational pavement pounding playlist and kept it moving.

The course wove itself through the neighborhood surrounding the zoo. It was a lightly hilly course, but there were a lot of low incline streets mixed in to give runners a break (Thank you Gerald Fox organizers for not being cruel like the Lesotho Tourism Board folks!). At about 6km, two 20-something guys ran up next to me. Using their outside voices (read: loud), all the while huffing and puffing, they looked at the distance marker and said, " Oh good, only 2km left to go! Can you imagine having to run 21 km?" That was particularly irritating, especially for those of us (read: me) who were trying to do a whole lot of positive self talk not to turn off with the 10km runners. I really wanted to say, 'You actually have 4km left to go, and yes, me and everyone else around you can imagine running 21.1 km...because we're doing it...so shut it up!' But the nice Southern lady that my mother raised me to be (said because she's reading this blog) would not allow me to be so rude. I completed 10km in just under 1 hr. On that note, I might actually run a 10km one of these days just to see what my time is, cause I always lose track when I'm running longer distances.

The course was comprised of two loops around the zoo...kind of. The second lap incorporated a few additional twists and turns. Part of me loves lapped courses, because you know what to expect the second go around. The other part of me enjoys a good distraction. I must have been distracted enough, because next think I knew, I was taking a turn into the zoo. On my short tour of the zoo grounds (approximately 1 mile of the course was actually on the compound), I only got to see Zebra and a whole bunch of Homo sapiens. Clearly I must have been in Southern Africa too long, and been on one too many game drives to be able to say, "I only saw Zebra". I love my life, by the way!

When I reached the finish line, I looked down at my watch and got a shock. I shook my head and wiped my eyes to make sure I was seeing clearly. My time for the Gerald Fox Memorial 1/2 Marathon: 2 hr 13 min! I new Personal Record! Woohoo! That's over 15 minutes off of my Lesotho run from last week, and well you get the concept of a personal record...I did it!

Oh man! I feel so good! The angels who were sent to watch over me during the Lesotho race must have known that they needed to give me a little break this time around! Thank you!!!

Well...now that I've told you the story...after having driven 4.5 hr from Joburg immediately after the race...well...after I took a shower and all...I'll leave it at that! Oh, but before I do...what a great way to get pumped up for next weekend's race...in Ethiopia: The Coca Cola Race Series 7km! Woooooooooooohoooooooooooooo! I'm going home! Yessssssssss! Ok...I've gloated enough...I know!

So until next time...put one foot in front of the other...and keep it movin'!

Yours in (feeling great) training,

Dani

Come hell, high waters or nationwide strike...I run this city!

Hello Dear Reader,

For reasons I won't go into on this blog, for the past couple of days, there has been a nationwide labor strike in Lesotho. Perhaps I have a totally false sense of security, since I haven't seen any actual protests, but I feel 'safe'.

Having said all of that, ever since my race this past weekend, I've been so geared up to go running! Monday, I was still a bit sore, however. Tuesday, I had to monitor the safety situation and didn't know when the cards would fall, so to speak. This morning...I.just.couldn't.take.it! I just had to run!

As I've mentioned in several posts, running is my cure all drug although I've unfortunately defaulted on my treatment during this past year! When the hormones are out of wack- run. When a headache sneaks up on you- run. When I'm feeling a bit jiggly- run. When I'm super happy- run. When I need to be productive- run. When you just need time to think- run. When there's something I'm excited about and want to get even more geeked- run. When things are just a bit too unclear-run. When I need the courage to put my big girl panties on and deal- run. To quote a Dixie Chicks song, "I'm ready, ready, ready, ready to run! All I want to do is have some fuuuuun!" (The rest of the song doesn't apply to me, Yonathan!)

This morning (and frankly since Monday), I've had the "I need to be productive-I'm feeling just fine-I'm feeling a bit jiggly-I want to allow my mind to wander" type of feeling...so the logical thing to do? A: RUN THIS CITY!!!

Nothing about today's route was particularly interesting, except I was keenly aware of the eerie silence/calm of the city due to the strike and work stay-away. The run, however, did just the trick...just like I knew it would! I felt soooooooooooooo good! I ran 5 miles in 48 minutes, which was nice too! Oh, ya'll...My God! Where has running been all of my life!?! I wish my younger self had the confidence and the motivation to get out and pound some serious pavement! Who knows how peppy and perky I could have been. But since I'm not a "shoulda, coulda, woulda" type of girl...I know what works for me and vow that we shall never part!

"So...what's on the running agenda for the rest of the week?", you may ask. Well, folks...running every day is certainly on the list! Sunday, I plan to head back up to Jozi (Johannesburg) to run in the Vodacom Country Half Marathon Challenge! Make sure to drop by my little blog for updates on the running this week!

Until next time...one foot in front of the other...keep it movin'!

Yours in (feel soooo good) training,

Dani

I changed clothes...and went...again!

Hello Dear Reader,

Ahhh...the running-induced endorphins are still coursing through my veins after this morning's run! I feel high (in a very legal way, California!) on life right now...all thanks to running!

Although I didn't go running yesterday as planned, due to several commitments, I thought about nothing else but running...and work...and the marshmallows I've been thinking of introducing to a box of rice crispies...and my Ethio Running Buddy (of course)!

Yesterday evening, all of the running stars must have been aligned: 1) I was with Doc (remember him?); 2) I ran into my running friend who ran both the full Two Oceans Marathon, and a couple of months later, the Comrades Marathon (crazy, right?); 3) I ran into my friend's dad who is a running coach, who runs the Comrades every year, and trains his group on the highest of high mountain peaks in Lesotho; and 4) I met up with several friends for dinner. One of my friends, who steered the group conversation around his increasing girth, asked if I was still running. "Errr...umm...uhhh...Yeah", I said sheepishly. "Great!", my friend replied. He asked to join me on my "regularly scheduled" morning runs. Sure, I neglected to tell him that I haven't run consistently since March (sad face), that I was sure to be waaaaaay out of shape (so don't expect any broken records or anything), and that I was desperately looking for a (some poor sucker) morning running partner for safety. He didn't need to know all of that...I immediately said, "Hellz yeah! Let's do it!" He set the time for 5:00 am...awesome! He even sms'd (texted) twice last night to confirm that I would be ready at 5 am!

5:00 am- Running clothes on, running shoes laced up, and ready to go!

5:15 am- Still waiting

5:45 am- Fug

6:00 am- What's a girl tah do?

6:30 am- Get up and GO!!!!!

By 6:30 am, I was out on the roads pounding some serious pavement. Yes, it was cold as a deep freezer outside. Yes, it was still dark outside, but nearing sun rise. Yes, there were lots of people outside headed to work. Yes, I actually did feel very safe. And within about 30-40 minutes, the sun was fully up!

YES!

YES!

YES!!!!

I feel AMAZING! All of this time, I made up excuses for not running...and thanks to a failed running date...I got up the gumption to get out and do it!

Woohoo!

And the best thing is that I'm not in any pain from being so out of practice! Alright!

Now that I have the experience of and courage to run outside in the mornings, there is nothing standing in my way of accomplishing my goals. Speaking of goals, I know that, for me, it's super important to have reachable goals to work towards. Like to hear it? Here it goes:

1. Lose 2-3 kg by the end of September
2. Run one half marathon in July 30th (Jumbo Jolly Half Marathon) and August 27th (Wilge Spring Half Marathon)
3. ...and when the running calendar is up for September, a marathon.

So, Dear Reader, it looks like I might be on a role! Come along with me as I attempt to put one foot in front of the other and keep it movin'!

Yours in (morning running again) training,

Dani

..and for your pavement pounding playlist: Go!

Change clothes and go!

Hello Dear Reader,

This weekend, several things have been on my mind:

1. I really, really love to run...and I miss it. Similar to having a best/good friend who has "drifted away" over time, you find yourself remembering the laughs, smiles, good and bad times you've share...you want them all back. Finding a way to reconnect is the hitch...
2. Yesterday, I drove into Ladybrand for a massage and facial. As I was changing back into my clothes, I caught a glimpse of my "on a break from running" body. By no means am I big at all. Simply put- I know I can be/look better. The "extra me" that's starting to form as a result of eating more than I'm burning (you get the picture)...I want to get rid of it.
3. My Ethio running buddy and I were in the midst of a Skype convo, when he asked, 'Aren't you supposed to be in a race this weekend?' Oh...ummm...no! Which then prompted me to look at races on www.runnersguide.co.za and noticed that the racing season is picking up again in preparation for the spring and summer. And later on in the day, I was vaccuming my carpets when I knocked over a couple of my running medals. I thought, "Are these things just going to collect dust as relics from a brief, yet fulfilling running career or am I going to find ways to add to the collection to pass down to my half-alien/Ethio-American great grand children?" (Sorry, still chowing through Octavia Butler's 'Lilith's Brood').
4. I want to look good in my wedding photos.
5. Over the past few months that I was broken up with running, I've noticed that I'm not as chipper, sunshiny, and excited.about.everything! Instead, my humor is a bit more dry than it has been, I'm a bit more moody (sorry friends and family), and I just don't feel...right. Running is the best cure-all drug for me, ya'll! I stopped taking my "meds" and the world is a lot less bright... The label on my running shoes and/or clothes should read like this: For best results, use every day. Should be taken with water and a balanced meal. You may experience side effects such as cheerful disposition, increased productivity, weight loss, increased appetite, glowing skin, and calloused feet. Do not discontinue treatment unless instructed.

After thoughts like these, I had no choice but to get my big body up and out from under the warmth of my electric blanket set to 'hot as hell', change clothes, and GO! I slipped on my running essentials (without my underused Garmin), and hit the pavement! My first inclination was to blast off, but instead, I set a slow and steady pace, and stuck with it. The feeling of pavement pounding was awesome! It was as if I were in a zone...completely focused...and feeling great!

I should know the distance I covered, because there are only so many viable routes around town, but it must have been around 8 to 10 km. The surprise of actually running that entire route without stopping, after having been on such a long break, was unbelievable...especially since I'm not in pain (yet)! Thank GOD for 'muscle memory'!!!

Tomorrow morning, I will be back at the pavement pounding. Expect a report back! Since I'm trying to get back into racing (and collecting medals to pass down to my Alien spawn), I need to do a bit more training. I am committed to running on July 30th- The Jolly Jumbo Half Marathon!

So until tomorrow (when you return to read my "back at it" report)...one foot in front of the other...keep it movin'!

Yours in (get it right, get it tight) training,

Dani

And for a bit of running motivation (for both yourself and me)... Jay-Z's "Change Clothes" and GO!

Suck it up Sunday

Hello Dear Reader,

After Wednesday's run, I wasn't particularly enthusiastic about slapping the running clothes on for a bit of pavement pounding, but I sucked it up and did it anyway- 4.2 miles to be exact. True, it's not much, but at least it was something to get me back on track. Furthermore, I was a bit moody yesterday evening and have found that running is the best cure to get over those bad news moods! Just as I knew it would, my run, however brief, cleared my mind and gave me a rush of endorphins that will surely last me for the rest of the day...bring it on world!

Since I started running, I've noticed that I'm more likely than not in a very chipper mood...and my outlook on life and the little annoyances that pop up is even better than it usually is. My head is much more clear. I like myself and everyone around me even more. From sun up to sun down, my days tend to be super productive. I have more energy. I smile a lot more. My body functions like a well oiled machine (j/k...but for real!). The roses smell sweeter. The sun is brighter. The air is fresher. The birds sing louder. The food tastes better....ok...I'm getting a little dramatic...but you (and I) get the point.

They (who ever "they" are) say that "an ounce of prevention is better than a pound of cure". Simply put, I need to run so that I like the world and the world likes me.

A special thanks to my friends and family for continuing to hound me about my running...especially mom and Bakaffa. B...it's super annoying every time you pressure me to join the Daily Mile...and although I won't do it any time soon...it does keep running in the forefront of my mind!

So until next time...one foot in front of the other...keep it movin'!

Yours in (still getting my mojo back) training,

Dani

Dirty 30!

Hello Dear Reader,

I have officially entered the dirty 30's in style! On my birthday- March 12th- I landed in A-T-L-A-N-T-A...and the party started from there! As soon as I landed, I immediately headed over to my brother and sister-in-law's house. They live in a lovely part of Atlanta that is prime running landscape...how foolish would I be to not take advantage of a beautiful day, wonderful weather, and the perfect scenery by going for a great run after sitting through a 16 hour trans-Atlantic flight?! Makes perfect sense, right? Although my ankles were crazy swollen from the flight, the run was perfect (hills and all)! I finally feel ready to spank this marathon silly!

The rest of my birthday...well, I'll spare you the crazy details! Let's just say that friends and lots of adult beverages helped me to bring in my 30's the right way! It also didn't hurt that random people would comment on how in shape I look and one woman (a restaurant hostess) asked me how old I was so that I could get the discounted breakfast rate for kids 16 and under (umm...)! ...And the best part is...the party has and will continue until after the race (friends and family coming in from all over to support and celebrate with me)!

...and the day after (March 13th)...dun dun dun duhhhh...a sinus headache from hell decided to rear its ugly head! I actually started feeling a bit sick on Ash Wednesday...the day Doc called me up at 6:30 am and told me that, for my birthday, he was going to save me from going to hell by inviting me to go to church later on that day! Traveling from Lesotho to South Africa to the US of A didn't exactly help matters. So here I am...a bit sick with a sinus infection but even more determined to get my mind and body right to run on Sunday! Sunday!!!! OMG!!!! Can you believe that we are finally here...only 5 days away?! After talking about this damn race for ages, it is so close I can smell it! In fact, all over Atlanta, I saw adverts for the Publix Georgia Marathon! Ahhhhh (I'm getting almost daily reminders from race organizers as well)!

ahhhhhhh!!!!

Tuesday and this morning, I made my final runs before the race. Next time my feet pound the pavement, it will be March 20th! Pavement pounding playlist (5hr 50min worth of music)- check! Race day supporters with awesome t-shirts- check! Race day outfit- tomorrow or Friday! Black Girls Run! marathon meet up- March 19th! Publix Georgia Marathon Expo- March 19th!

Freaking awesome!!!!!

Well Dear Reader, that's all I've got for now! I'm soaking in all of the excitement and will be counting down the days until I realize one of my dreams!

Until next time...one foot in front of the other...keep it movin'!

Yours in (I can't believe I'm here...staying focused) training,

Dani

Am I ready?

Hello Dear Reader,

The question I find myself asking on an almost day-to-day basis is, "Are you ready to run the Publix Georgia Marathon?" Well this morning, Dear Reader, my an email in my inbox gave me an answer. It said, "Ready or not, here it comes!":

Can you believe it? I got my first race update! This means that it's official-the race is right around the corner!

Update #1, in addition to confirming that I've registered for the race, also gives out other interesting information:

Several enhancements are being added to the 2011 Publix Georgia Marathon & Half Marathon to improve the runner experience and celebrate the 5^th anniversary of the Georgia Marathon & Half Marathon. See below for all the details.

Publix - We welcome Publix as our new title sponsor. Learn more about Publix Super Markets Publix has been the Food Sponsor for the Georgia Marathon & Half Marathon since the inaugural year, providing a great variety of tasty fruit, yogurt, pretzels, and mini bagels to participants after you cross the Finish Line. This year, Publix is providing additional food items and a surprise 5^th anniversary treat!

Marathon and Half Marathon Shirts - The tech race shirts are different colors for Marathoners and Half Marathoners, making it easier to distinguish between the two races.

Publix Goodie Bag - Each participant will receive a commemorative drawstring goodie bag at packet pickup, courtesy of Publix.

Expo Parking - Participants will have access to a discounted parking lot for the Expo. Expo parking coupons will be available online and emailed to all participants in March.

Course Enhancements - A special "Support Station" featuring orange slices has been added to the Marathon course. A GU Station has been added to the Half Marathon course in addition to the GU

station before the Marathon/Half Marathon split.

New Medal Design - The 2011 finisher's medal designs are race specific and feature the Atlanta downtown skyline in 3D!

VIP Race Package- Looking for the ultimate race experience? New for 2011, participants have the option to purchase a special race package which includes:

• Express Packet Pick-up Line at the Expo
• Reserved Race Day Parking
• Private Restrooms
• Private Gear Check
• Pre-race Continental Breakfast
• Free Post Race Massages
• Post Race Buffet
• Printable Results Available Immediately Post Race

* Ooooh! Post Race Massages....sounds good to me!!!

Now that I have less that two months before the race, an increasing "To Do" list is being developed.

To Do

1) Book accommodation near Centinnial Olympic Park in Atlanta

2) Start thinking about my race day outfit (my friends own a company called Basotholand, Inc., which represents all that is Lesotho. They've promised me a couple of race shirts!)

3) Study and become one with the Publix Georgia Marathon race route

4) Complete my training/race plan (and I use this term loosely):

Feb 05- Sasol Half Marathon (13.1 miles)
Feb 12- Crocodilian 32 km (20 miles)
Feb 19- Winburg 10 km (6.2 miles)
Feb 27- Township 15 km (9.3 miles)
March 5- Maluti-A-Phofung Street Mile (1 mile)
March 20- Publix Georgia Marathon (26.2 miles)

5) Add more tracks to my Pavement Pounding Playlist

I'm just so excited!

Well, let me get up so that I can knock out my morning run!

Until next time...one foot in front of the other...keep it movin'!

Yours in (Publix Georgia Marathon) training,

Dani

Tis the Season

Hello Dear Reader,

Tis the season to be jolly, reflect on the past year and set goals for the new year. I'm working on the jolly part and I'm not ready to reflect just yet, but I sure do have a few preliminary running goals for 2011, at least for the first quarter. Whilst watching my favorite movie "Coming to America", with my feet propped up and iced, I got the idea of entering a few more races between now and the BIG DAY. Although the Ficksburg Cherry race was a great start, I'd like try my (feet) hand at other events...just to get used to the whole race-day climate, varied running conditions, etc.

By the way, if you happen to be in Southern Africa at some point and want to get involved in races this side, check out this Runner's Guide to races taking place throughout the region (primarily South Africa). After taking a quick look at the race schedule, this is what I've come up with so far:

• New Years Day- New Year 10k & 5k at the Pretoria Botanical Gardens- What a good way to kick off 2011! I'll sign up for the 10k.
  
• February 5th- Sasol 1/2 Marathon at the de Villers Stadium in Bloemfontein
  
• or (my personal favorite)- February 12th- Drakenstein Correctional "Freedom 27 km" at the Drakenstein Prison...I personally get a kick out of the irony of the name and location!
  

Since this issssssss the season after all, have you started to/already set goals for 2011? Do you have any health/exercise specific goals?

In addition to identifying potential races, and continuing to prepare my mind and body for the Publix Georgia Marathon, I've started thinking of the "what next"? What are my running/exercise goals once the marathon has been completed? There are 9 more months of 2011 to attend to after all. As much as it seems as though I'm set in a good running routine, I'm not crazy enough to think that I don't need a running-related goal to work towards. 2011 clearly won't be planned out today, and it would help to get March 2011 under my belt before committing April through December, but it certainly doesn't hurt to start thinking about it.

As far as my countdown goal for the next 96 days (until the GA marathon) goes:

96: run 10 k (weather permitting)
95: strength training (repeat of 98)
94: run 5 k

Well, that's all I have for now. Oh, and if you'd like to share some of your 2011 fitness/health goals and/or suggestions for my pavement pounding playlist, I'd love to hear them! A BIG THANK YOU goes to my friend Dave for his playlist add!

Until next time...one foot in front of the other...keep it movin'!

Yours in training,

Dani

15 miles...Done and Done!

Hello Dear Reader,

Yep, you read it right! I just completed 15 miles in 2 hours and 43 minutes (10.86 minutes/mile), and all before 9 am! What's next?

Unlike the Ficksburg Cherry run, I was well stocked with water and sugary treats to keep me going (thanks for the water belt and Reese's buttercups mom and dad)! Additionally, save for rolling hills, I wasn't running straight up a mountain, but I digress. Unfortunately, this time my mind wasn't fully into the run. Now that I'm starting to run double digit miles, on one hand seems really cool as I never thought I'd be able to say anything like that. On the other hand, the thought of running for "hours" is a daunting task. The up side is that I'm more than halfway to reaching my goal!

Well, that's all I've got for now. Sorry for the short post. Must.sit.in.tub.of.ice. Must.stretch. Must.eat. Must.take.nap. In that order!

Until next time...one foot in front of the other...keep it movin'!

Yours in (getting there) training,

Dani

P.S. It's definitely time to add songs to my pavement pounding playlist! This is where you kindly insert your suggestions __________! :-)

Pavement Pounding Playlist (Reloaded)

Hello Dear Reader,

Can I just say that the Freshly Ground concert last night was a-maz-ing!?! All of the musical acts were on point, the crowd was live and full of energy, and the fireworks display was the cherry on top! Last night was, perhaps, one of the most exciting events I've attended in Lesotho for a long time! Luckily there were no ankle mishaps, but I was rather sore all over from all of the working out that took place over the course of last week and my ankle was somewhat stiff. Be that as it may, a great time was had by all and some of my favorite hits were in the cue.

This morning, as I lounged around the house, I got to thinking of a potentially happening pavement pounding playlist (a soundtrack for life)...and I came up with two:

On-The-Go-Round (45.1 minutes)

Promiscuous- Nelly Furtado ft Timbaland

Religious- Musiq Soulchild

Half Crazy- Musiq Souldchild

Touch- Omarion

Wheelz of Steel- Outkast

She Said- Pharcyde

Selfish- Slum Village ft Kanye West & John Legend

Can't Believe It- T-Pain ft Lil' Wayne

Unpredictable- Jamie Fox ft Ludacris

Cool- Gwen Stefani

Play Your Part- Girl Talk

Gettin' My Body Right (1 hour)

Rude Boy- Rihanna

Bossy- Kelis ft NERD

Dance or Die- Janelle Monae ft Saul Williams

Faster- Janelle Monae

Murder She Wrote- Chaka Demus & Bilers

OMG- Usher ft Will.I.Am

The Harder They Come- Jimmy Cliff

Funky Kingston- Toots & The Maytals

Why Don't We Fall In Love- Amarie

Since I've Seen You- Anthony Hamilton

Baby Boy- Beyonce ft Sean Paul

Like You- Bow Wow ft Ciara

Full Moon- Brandy

Touch It- Busta Rhymes

Gimme the Light- Busta Rhymes ft Sean Paul

Your Body Can't Lie- Shabba Ranks ft Maxi Priest

...and if I could find the mp3 of this song....it would be included (I love it!!!)...and if you can find it...send it to your girl!:

On another note, I didn't get my long run in today...it will be moved to tomorrow...wanted to give my body a bit of rest (I'm SORE!!!)

Well folks, that's all I have for now. It seems as if the party from last night is still going...really good music is blasting outside and I'm jammin' in my hammock. If you have any suggestions for a pavement pounding playlist, I'd love to hear it!

Until next time...one foot in front of the other...keep it movin'!

Yours in training,

Dani

Pavement Pounding Playlist (A Review)

Hello Dear Reader,

Since the beginning of this personal challenge...run the ING Georgia Marathon for my 30th birthday...I've been on a quest to develop the perfect pavement pounding playlist (PPP). In a previous post, I listed songs included in my first official PPP entitled "Couch to 5k: Hop along Sally". Almost two months later (yaaah...two months of non-stop mind/body beautiful training), I have a little feedback....on the playlist and a few other things:

1. The two songs that keep me going (on repeat) are "Green Light" (John Legend) and "On to the Next One" (Jay-Z). Just about every time I turn to my Couch to 5k playlist, I will listen to "Green Light" at least 5 times in a row, followed by several rounds of "On to the Next One"...case in point...this morning's 35 minute run. The songs are catchy, they refer to moving forward, I'm able to run with the beat (at a 9.7-9.8 pace setting), I feel like I'm in my own blue lights in the basement party, and I'm able to determine how long I've run with each repeat.
   
2. Several songs on my current playlist annoy the crap out of me when I'm running: 1) "Push It" (Salt n' Peppa)...sorry girls!; 2) Anything involving Beyonce...especially "Single Ladies"...eww; and 3) "Hey Ya" by Outcast has one foot in and one foot out of the door...so sad.
   
3. Maintaining focus is key! I enjoy being able to visually focus on one point (when on the treadmill). Favorite points of focus: Spin Class (they're working so hard in there...keeps me motivated), the reflection of my feet in the glass fence surrounding the pool, and treadmillers in my line of sight on the other side of the pool.
   
4. I'm not really a big fan of people talking to me as I run. When I first started running, Mad-dog Trainer would stand next to me...motivating me to push myself...one foot in front of the other...until I finished my target distance or time. Then, it was really helpful to have someone talk to me...to take my mind off of how bored/demotivated/tired I was. Now...not so much. I don't want to talk. It's almost like not being able to walk and chew gum at the same time. My mind can only focus on motivating myself to run. One thing at a time, I guess.
5. I feel sooooo amazing after completing runs and making/nothing improvements on my pace/running style/distance/incline settings. A few weeks ago, I was running on level one (interval setting) at a 9.3-9.5 pace setting. Thinking that I could perhaps run faster, the pace setting was bumped up to 9.7. That only lasted for about 5 to 10 minutes. Now, I am able to run using level two at a 9.7 to 9.8 setting. Furthermore, my 5k time is decreasing. This morning, I completed 5.4k in 32 minutes. Soon enough, I'll reach my goal of 5k in 20 to 25 minutes.

On another note, this morning's workout was a success! I feel super energized for the day ahead, which includes work/work/work, Spin Class this evening at 5:30 pm, and my charity fun run event committee meeting this evening.

Oh, to help put you in my running musical frame of mind...enjoy the beats!

"Green Light" (John Legend)





"On to the Next One" (Jay-Z)




Well, until next time...one foot in front of the other...keep it movin'!

Yours in (successful) training,

Dani

All of that and then some!

Hello Dear Reader,

Every time I will myself to conquer the fear of failure or overcome a challenge previously labeled "too difficult", I am propelled closer and closer to the woman I want to be...a woman who lives by the belief that all things are possible. Who knew that something seemingly so simple as running is helping me do that?!

Yesterday, I had a very motivating run! As I mentioned in the previous post, I'm not exactly sure how long I ran, because my program was reset after accidentally hitting the emergency stop button. Although today (Saturday) is generally reserved for my "off day", I felt so inclined to see what I could do...could I really run 7k in 50 minutes? This morning, I took my time getting out of bed (8:30-ish), threw some workout clothes on and got to the gym at around 9:00 am.

The treadmill was set for 5 minutes (warm-up). Check. After a nice warm-up, I chose a random song in the middle of my "Couch to 5k" playlist, selected the interval program with no less than a 1.0 incline, and set the timer for 50 minutes and a pace setting of 8.9. Initially, I started feeling a bit tired around 20 minutes, but almost immediately after that, something came over me and I kept going...and going...and going...until my 50 minutes were up! I bet you're wondering if I managed to fit 7k into my run. Well, the answer is no...instead, I ran 7.6k!!!!!!!!! That's (7.6k/50 minutes= 6.57 minutes/kilometer x 1.6=) 10.52 minutes/mile! Appropriately enough, Carl Carlton's "She's a bad mama jama" was the last song!

Ya'll, I can't tell you how great I feel right now! Surely I looked crazy with a huge smile plastered on my face as I took my 5 minute cool down walk. Woohoo! I certainly never thought that I'd have the nerve to run that far a few months ago. But you know what? I did and, with time, I'll keep progressing! Soon enough...26.2 miles will be under my belt and I'll be singing Jay-Z's song "On to the next one!"

Woohoo!!!!

After stretching, I worked on my arms:

• 3 sets of 15 triceps curls
• 3 sets of 15 upper back and shoulder exercises (using a machine)
• 3 sets of 15 triceps push-ups (sit on the side of a bench, slowly lowering myself up and down with arms bent).

As a reward, Couch Potato # 2 (aka Beef-Wellington) and I are going on a nice, long walk! Oh, and since it seems like this running thing isn't going anywhere anytime soon....It's official, my new, personalized iPod nano (touch) is on the way!

Well folks, since I got my long run in today instead of Sunday, I'm telling Beef to "take a hike"...with me. We both deserve it! I'll make sure to take pictures aaaaand post the pics of my seaside run from last weekend!

Until next time, one foot in front of the other! Keep it movin'!!!!!

Yours in (good body) training,

Dani

"My body stays vicious. I be up in the gym just workin' on my fitness"...Dani-licious!

Hello Dear Reader,

Yep, I was at it again at 5:30 this morning..."it" being working on getting my body oh-so-right!

Today was the second official first day of working out with my personal trainer. My trainer- a tiny lady with a big bark- and a big bite it turns out! After assessing my body with scales, tape measures and rulers, I was given a stern look with the words..."And now you're gonna work!" And work I did- 30 minutes at an interval setting on the stationary bike, 15 minutes on the stair master, and enough thigh and butt exercises to make me do the penguin waddle.

In the past, whenever I happened to mosey on over to the stationary bike, time spent was more comparable to an evening constitution. With mad-dog trainer, I was riding up the side of mountains at a break-neck pace. Using the thigh master-like machine on my own time: 3 reps of 10. On mad-dog trainer's watch, I did 10 reps of 20....umm? Watch out there now...in a few months you'll be able to bounce a quarter off these buns and get change!

In total, I spent about 1.5 hours at the gym this morning...and I feel great! No knee problems (thanks to a lil' ace bandage). A "get it right, get it tight" plan for success. Getting my mind right for tomorrow's run! Ooh wee! Yes...I'm country!

Until next time...if you're wondering where I am and what I'm up to..."check it out..."



Yours in ("my body stays vicious") training,

Dani-licious

"I love to move in...I love to move in here!" (Moby)

Hello Dear Reader,

Yesterday morning's workout was a pain in the butt...and the thighs...and the calf muscles! As you know by now, "Couch Potato" is my middle name. So, having pushed myself on Saturday, Sunday, and Monday...with no break...my body sent me a clear message..."take a break...you're killin' me!" For as much as I wanted to maintain my momentum from the previous evening- jogging for 30 minutes, stationary biking and core strengthening- my legs just didn't want to cooperate. Honestly, I felt kinda bummed out about it, but not for too long, because I kept in mind the ultimate goal: keep it moving! Instead of a continuous jog, I did a walk/jog combo. Not too bad.

Because of my light morning routine, last night, Couch Potato 1 and 2 (aka me and Beef-Wellington) took the ankle express (read: walking) around a huge land mass called "Pope's Field" for about 40 minutes. If you look at the post before last, you'll see a big field with a funny white structure...now we're on the same page.

What a wonderful way to spend part of the evening- not on the couch, with my favorite "Coucher", Spring-time weather, watching the kids play soccer and the animals (cows, sheep, goats, and a few horses) graze. Although there was no running involved, I felt good about myself for what I've managed to accomplish thus far (setting a goal, building a support system, and showing up/being present/accountable). A beautiful, active evening was my reward.

How do you reward yourself for making progress towards whatever goal (big or small) you've set? I don't think that I've ever created a "reward system" for myself...but because training for this marathon involves many steps/mini-accomplishments...I think I will. The idea of rewarding myself with something that keeps me active/focused on inching towards my ultimate goal sounds good. Reward 1: This weekend, I'm going to purchase new running shoes. What else do you suggest I do as a reward (Also, attach a milestone...like...running non-stop for an hour, for example)?

When I returned home from my walk, I received an sms (text message) from my trainer, informing me that she was not feeling well and would miss our appointment for today. Included in the sms were instructions: jog 20 min/bike 20 min. Boy, am I happy that I took that "break" yesterday. This morning, I managed to push myself to run 25 minutes and bike for 20. Wow, that felt grrrreat! After getting off of the bike, I stretched for about seven minutes and headed off to start the rest of my day!

Mini-reward for this evening: Take a hike...around Pope's Field with Beef!

Before I wrap it up for today, I'd really like to thank all of my family and friends (new and old..wink wink) for being so supportive of me as I set out to do something that I've always considered impossible. Tamatha and Michal, thanks for your playlist suggestions. I'll definitely include those songs in the next one! Keep up the comments too! :-)

Until tomorrow!

Yours in training,

Dani

"I just want to be successful" (Drake)- Pavement Pounding Playlist

Hello Dear Reader-

Earlier last week, I received a group email from a friend who happens to be an avid runner. She requested a few of her friends to suggest new playlists for her to listen to during her daily runs. When I first received the email, I was a bit surprised to be included on the list as I didn't know that she's ever seen me at the gym. Perhaps this inclusion was destiny, because as I sat down to develop a playlist for her, I got the idea of training for a marathon for my 30th birthday...the Georgia Marathon to be specific.

Because my friend thought to include me on her email, and for the fact that I knew she'd actually use it, I took the request seriously. During my previous exercise kicks, I created several playlists, but they were always a bit off. Some of the songs were just annoying. Other songs were just too slow, albeit inspirational...just not the right fit. Hmm...what kind of music would I want to run to? Nothing too slow. Inspirational lyrics, yet up-tempo beats would help. I'd actually have to like the songs. Bingo!

Here is the end result:

Couch to 5K (Hop along Sally)

• Dream Big- Jazmine Sullivan

• Green light- John Legend

• On to the next one- Jay-Z

• Single ladies- Beyonce

• Just dance- Lady Gaga

• Tightrope- Janelle Monae

• All I do is win- DJ Khaled

• Live your life- T.I.

• Imma Be- Black Eyed Peas

• Fergalicious- Fergie

• Hey Ya- Outkast

• OMG- Usher

• Heavy cross- Gossip

• Push it- Salt n' Pepa

• Sexy back- Justin Timberlake

• Empire state of mind- Jay-Z

• Go!- Common

• Bulletproof- La Roux

• I see the sun- Vikter Duplaix

• She's a bad mama jama- Carl Carlton
  

• Every little step I take- Bobby Brown

• When she smiles she lights the sky- Plantlife

This playlists is over two hours long. Hopefully, at some point I'll be able to run straight through the entire collection.

Do you have any songs/playlists that help/motivate you to keep it moving? If so, I'd love to know! Also, let me in on some of the things that help to motivate you.

The next playlist title will be something like "Tent to Brick House: That lady's stacked and that's a fact!" This song will lead it off...



Well, until next time!

Yours in training,

Dani

P.S.: Training update- just as I said I would, after leaving work yesterday, I headed straight to the gym. It's strange...now that I have this goal of running a marathon in 7 months...that's all I can think about- how to prepare. Working out yesterday morning felt so good, I just had to test out my "running legs"...wanted to see if I could run an entire 30 minutes. Guess what, I could...and physically speaking, it wasn't that difficult. There were definitely times that I could feel my legs tensing up...but I could feel that all over my body. As soon as I became aware that I was tightening my muscles for no particular reason...and told myself to "just relax"...my muscles didn't hurt and I could push myself to go further.

What also helped in keeping the momentum...was my playlist. Instead of keeping my eyes glued on the treadmill timer, I focused on the songs. Most of the songs are 3 to 5 minutes long. I'll go ahead and do the math for you...after listening to about 5 or 6 songs, I realized that I'd reached my goal. Wow! That felt great! I'm definitely excited about this accomplishment, but I don't want to go too far, too fast...I'd like to be able to maintain 30 minutes comfortably/effortlessly before I progress to the next level. I'm not there yet.

After completing my 30 minutes on the treadmill, I hit the "circuit" again and focused on core muscles, calfs, and ham strings. I certainly was stiff all day yesterday at work (my coworkers laughed at me because I'd developed a bit of a waddle), but as soon as I hit the treadmill and other equipment later on in the day, I felt much better. Oh, and unbeknownst to me, my trainer was at the gym (I didn't see her) and saw me running. I received a text message from her, which let me know that she saw me...to keep it up...and be ready for my next workout! Eek!

By the time I reached home, my muscles were stiff. Years of P.E. in school and participation in sports taught me that, when your muscles are tight/stiff, the solution is to STRETCH, STRETCH, STRETCH!

Courtesy of Marathon Rookie, here are a few stretches that help with sore/stiff muscles:

Stretching and warming up are very important parts of training and should not be overlooked. Do it right after a run when your muscles are warm and loose. This will help you feel better after a run, improve your stride, and help to prevent injury. Within 15 minutes after every run, be sure to do the following:

• Calf Stretch: Stand up straight and place both hands on the wall. Arms should be fully extended. Take one step back with your right foot and put that same right foot flat on the floor. You will feel the calf muscle begin to pull. Gradually lean into the wall to feel the calf muscle pull. Do the same process with your left leg. During your first weeks of running, hold for 10 seconds. As you begin to increase mileage, work your way up to 20-second holds on each calf.

• Quadriceps: Stand up straight. Place your left hand on the wall. Pick up your right leg so that your right heel is coming towards your right buttocks. Take hold of your ankle or heel with your right hand and hold for 10 seconds. Do the same with the other leg. Again, like with other stretches, begin by holding the position for 10 seconds and gradually build up to 20 seconds as you move into high mileage weeks.

• Hamstrings: Sit on the floor with your legs crossed and tucked in. Extend your right leg so that it is straight in front of you while your left leg is still tucked inside. Extend your arms toward the toes of the right leg as far as you can reach and hold for 10 seconds.

• Groin: Stand with both legs spread apart about twice your shoulder width. Reach your hands towards your toes on the right leg. Then reach straight down with right hand on right ankle and left hand on left ankle to work both at once. Reach both hands towards your left leg to work the left side.

• Lower back and outer thighs: Sit on the floor with both legs stretched in front of you. Pull your right knee in so that your right leg is bent and shift your right foot to the left side of your left knee. The right side of your right ankle should be touching the left side of your left knee. Then twist your torso to the right as if you are turning to look behind you. As you turn, place your left elbow on the right side of your right knee and hold. Put your left leg over the right leg to stretch the other side.

• Inner Thighs: Sit on the ground with your feet tucked in. Push your knees down with you elbows and you will feel your inner thighs begin to stretch.