tag:blogger.com,1999:blog-70516834312310078112024-03-21T05:41:55.969-07:00Run Hard, Be Strong, Think Big!Thoughts about my life, mostly about running which I am slightly obsessed about since running my first half marathon in January 2010!Suzannehttp://www.blogger.com/profile/13019262321774612474noreply@blogger.comBlogger24125tag:blogger.com,1999:blog-7051683431231007811.post-70720773842940702662011-05-01T21:16:00.000-07:002011-05-08T21:20:40.335-07:00Training Run on May Day!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicReg96AhJHaFG__KoAMCBmcTikAS8hnL07QZiuqz-57nQYcfvFh7Lrc33pmHf-nZLCayR0zyvaDKplLNQEcEX7dQnMwtdm__57mHLt_FV3Qc1UooUWsax3JHjy82KeQiNywZyb4MJ4hd4/s1600/mayday.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 232px; height: 193px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicReg96AhJHaFG__KoAMCBmcTikAS8hnL07QZiuqz-57nQYcfvFh7Lrc33pmHf-nZLCayR0zyvaDKplLNQEcEX7dQnMwtdm__57mHLt_FV3Qc1UooUWsax3JHjy82KeQiNywZyb4MJ4hd4/s320/mayday.jpg" alt="" id="BLOGGER_PHOTO_ID_5601969192391147938" border="0" /></a><br /><span style="font-family:verdana;">Swing your partner round and round, do-ce-do, oops wrong occasion!<br /><br />Yes, it is May Day, a holiday I know zero about, apparently something like Labor Day. It has nothing to do with square dancing but the picture reminded me of whooping it up in 4th grade in Tennessee...ahhh, memories!</span><br /><br /><span style="font-family:verdana;"><span style="font-family:verdana;"><span style="font-size:100%;">Today is my first run in May and as I wrote in the last 'Long Run' post, my asthma was directed to disappear into a cave or bother someone else. It is also pretty hot in AZ and it feels like the kickoff to summer running season so I was excited. Plus I had a doctor visit scheduled for Monday and I was hoping for either a massive 'roid injection or a "You're fine. Marathon next weekend? Go for it!" from the doc. ;)<br /><br />Usually the long runs are on Saturday, but I had a rough Thursday and Friday so I could not muster the mental strength to run on Saturday. I needed to be ready for work by 7:30 A.M., so Jeff agreed to a 5:30 run on Sunday. I looked forward to a quieter field along the canal. Jeff wanted to run 8 miles and I negotiated to 6. As much as I liked flirting with my cute podiatrist, I really wanted to run, skip and walk</span></span> without plantar fasciitis greeting my a$$ every morning! Sorry Dr. H., I am going for 0 more visits!!<br /><br />We took off, following the usual route, heading north to the canal. Again the pace for these long runs is supposed to be 10:30-11:00 and once again we ran too fast. Thanks a lot, Mr. Ego McGeyer!<br /><br />We ran west on the canal and slowly increased the pace. :( When we reached the 3-mile mark just north of 24th Street, I expected us to briefly walk for a GU gel and water. That did not happen, but I slowed down to sip a little water and Jeff kept going. I slowed down a bit more to eat the GU but I struggled so I walked at mile 3.75. I started running again at mile 4. The walk did me good and my pace got close to 10:00 for the last 2 miles. I stayed steady and finished 6 miles in 1:02:15, average 10:21 pace, 3 minutes after Jeff.<br /><br />The Arizona Road Racers Summer Series starts in 4 weeks. I signed up for the entire series, 5 races between 5/28-8/14. Last year I only ran the last one. I will miss the ARR race on 7/16 to run the 2nd Annual Brown Center for Autism 5K with my brother and sister in TN. My goal is to beat 29:30, PR set last year. Hopefully running the first 3 races in AZ heat will prepare me for TN humidity! ;)<br /></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg54qjnIgRqr9LCFbEWKryhFBYPZPKPW97JMNQMXy_tJLQU2SOx1RuZUTbcYZKV0I4_pH8ZOPBiJF1ZG3P7iOZUMAybKfEJMT8JssnYQM2k55kwxBMJluVN4I-kX-50otr0y1sJWR-xxOgf/s1600/roadrunner.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 120px; height: 120px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg54qjnIgRqr9LCFbEWKryhFBYPZPKPW97JMNQMXy_tJLQU2SOx1RuZUTbcYZKV0I4_pH8ZOPBiJF1ZG3P7iOZUMAybKfEJMT8JssnYQM2k55kwxBMJluVN4I-kX-50otr0y1sJWR-xxOgf/s320/roadrunner.jpg" alt="" id="BLOGGER_PHOTO_ID_5604566105394841602" border="0" /></a><span style="font-family:verdana;">Happy May Day and happy summer running! :D</span>Suzannehttp://www.blogger.com/profile/13019262321774612474noreply@blogger.com0tag:blogger.com,1999:blog-7051683431231007811.post-14848003689403911442011-04-30T17:54:00.000-07:002011-05-01T21:09:23.746-07:00Training in April...should I just stay inside?<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvRbF0EFI5g2E1928YgfQlU_F0uzKVVPKy-7BiJacS-Nm7666QnyyPOa2ZylL6_jJAa7lPR_tzZJcMfpe_oVS2x5jftV9aIEyhPFNzo5k-gVulubBuyTcXOvAzIWo7-gVqKlaAaZvZrEdr/s1600/honeysuckle.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 277px; height: 182px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvRbF0EFI5g2E1928YgfQlU_F0uzKVVPKy-7BiJacS-Nm7666QnyyPOa2ZylL6_jJAa7lPR_tzZJcMfpe_oVS2x5jftV9aIEyhPFNzo5k-gVulubBuyTcXOvAzIWo7-gVqKlaAaZvZrEdr/s320/honeysuckle.jpg" alt="" id="BLOGGER_PHOTO_ID_5601961011279511570" border="0" /></a><span style="font-size:85%;"> are honeysuckles really that sweet? I don't think so!</span><br /><span style="font-family:verdana;"><br />April 1-27, 2011<br /><br />My loyal followers (yes, only 6, but everyone started with 0, right?!) know that I have asthma. Yep, my whole life and it sucks. Before I moved to Arizona, I usually spent most of March and April in an oxygen tent. During my senior year in high school, I missed 3 straight weeks in April and almost did not graduate because my Calculus teacher thought I was skippin'. We no longer talk...<br /></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgXU2XUrx8v8ArQF5IyHt_Iu2vgsP11-51TFWcQYMRck1O565G8rHXMVieHdxqQ3yI_BhT-Z6EsoEA32qqtmU0d7AmqGMTCmzgxTSsNyqanrAIcbrWkGHGxcO6CC5uLkoGG3mWElcfWruq/s1600/ironlung.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 210px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgXU2XUrx8v8ArQF5IyHt_Iu2vgsP11-51TFWcQYMRck1O565G8rHXMVieHdxqQ3yI_BhT-Z6EsoEA32qqtmU0d7AmqGMTCmzgxTSsNyqanrAIcbrWkGHGxcO6CC5uLkoGG3mWElcfWruq/s320/ironlung.jpg" alt="" id="BLOGGER_PHOTO_ID_5601950419462817298" border="0" /></a><span style="font-size:85%;"> even at home, my mother wore her nurse's uniform</span><br /><span style="font-family:verdana;"><br />Fast forward to 2000 and my delusional idea to move to AZ for relief from breathing problems. Instead of using current medical information found on that new-fangled thing called the Internet, I relied on the encyclopedia and discovered that the desert southwest was perfect for allergy and asthma sufferers. So I sold my junk at a few garage sales, packed up the rest of the stuff in my tiny Acura and drove west.<br /><br />The first 5 years were pretty good and I was rarely sick other than mornings after the pub crawls. Then I started teaching, got pink eye (excuse me, conjunctivitis) every February, and put my pharmacist back on speed dial in March and April. 2006, sick; 2007, sicker; 2008, very sick; 2009, medical leave.<br /><br />Last spring was better! I had spent 10 months away from work, trained for hiking and running challenges, vacationed in Hawaii, took daily naps, you know, living the good life!! I also spent a good amount of time inside the gym, running on the treadmill, and skipped races from March-May.<br /><br />I ran races in June-August, returned to full-time work in early August, saw my doctor on schedule and kept running steadily again in late September. Thought I would be fine this Spring.<br /><br />I struggled this month. I smelled every honeysuckle and rhododendron bush I passed. Other people relish the smell of fresh cut grass, but my bronchial tubes contracted a little tighter. Jeff's biggest dilemma was whether to wear the support hose in black or white. I wondered if I should leave the extra GU to bring an epi pen instead. I really like exercising outside but I may have to take it inside next time. Unless McGeyer invents a lightweight, portable Nebulizer!<br /><br />Jeff and I were out there 3-4 times a week + 2 hikes and logged about 60 miles in April. That's nothing to sneeze at.... ;)<br /></span>Suzannehttp://www.blogger.com/profile/13019262321774612474noreply@blogger.com1tag:blogger.com,1999:blog-7051683431231007811.post-24238121202930979322011-04-22T11:27:00.000-07:002011-04-23T20:07:36.903-07:00LSD ... Training Run, I Gave Up the Other Stuff!<span style="font-family:verdana;"><span style="font-family:verdana;"><span style="font-size:100%;"><span style="font-family: verdana;">I know it is technically LSR (long slow run) but I like the title acronym!<br /><br /></span>It is my day off for Good Friday and I woke up <span style="font-size:130%;"><span style="font-style: italic;">slightly</span></span> later than normal to go for a training run. Yeah, I am that dedicated! Ironically Jeff wanted to meet at 6:30 A.M. and I asked him to meet at 6. Crazy, right?! Amazingly enough, it was strategic. I knew how long we would be on the road</span></span> so I wanted the least amount of sun beating down on me as possible. Yes, in Phoenix, 30 minutes can make a difference!<br /><br />I got to his house, late as usual, and after a silly debate about wearing a hat or sunglasses, we took off at 6:15. Jeff has an interesting, staggered marathon training plan so he wanted to run 8 miles this morning (normally Saturday). I said 6 miles was the max for me with my April asthma and plantar fasciitis issues. The pace for these runs is supposed to be 10:30-11:00 and I needed that pace. Sometimes I run faster than this pace but lately I have struggled with a faster pace even with short runs.<br /><br />We headed north to the canal and encountered few people as we ran west on the canal. The traffic picked up around 32nd Street and I welcomed any chance to stop for a brief moment. We reached the 3-mile mark just west of 24th Street and we stopped for chit chat, a GU gel and water. At this point, I planned to walk another 0.25-0.5 mile, then walk back same section before running the 3 miles back to Jeff's house. Jeff thought we would not meet up again so we said, "Hasta luego." It felt weird to walk when my legs felt good but I knew I had to go back 3.5 miles. So I just enjoyed the calm of the morning while walking. Then I turned around and started slowly running again at mile 4. I figured out pace-wise that Jeff would catch up to me if I ran a little slower, I was approximately 4 minutes ahead of him when I started running again.<br /><br />I was right! Jeff caught up to me at mile 4.5. He obviously had been running longer and needed to walk and catch his breath briefly around mile 5. I did not mind because I am a terrific running partner! Jeff, however, caught his breath and then his ego took over!! We crossed back over 32nd Street and the pace picked up, getting closer and closer to 10:00. Granted, we were running downhill but definitely off the 10:30 mark! Jeff asked if I wanted to run faster during the last mile and I said, "GAMF!" He went ahead and I wanted to stay steady and avoid lung ejection syndrome. I finished 7 miles in 1:23:34, 2 minutes after Jeff and his 8 miles. I felt good about this run. The last time I ran that distance or more was 2/12, the day p.f. came to visit and overstayed its welcome! I still need R.I.C.E. but feel really good about my summer running. :D<br /><br />Asthma, you are on notice: be gone by 5/1 or else!<br /></span>Suzannehttp://www.blogger.com/profile/13019262321774612474noreply@blogger.com1tag:blogger.com,1999:blog-7051683431231007811.post-11294639425188337592011-04-16T11:25:00.000-07:002011-04-16T20:17:00.505-07:00Pat's Run 2011<span style="font-family:verdana;">6th race in 2011: 4/16/2011, 4.2 miles, Tempe, AZ.</span><br /><span style="font-size:85%;"><span style="font-family:georgia;">[half way to my 2011 goal if anyone is paying attention!]</span></span><br /><span style="font-family:verdana;"><br />Man, that shower was awesome! :D Ok, let's backup 5 hours....<br /><br />A beautiful day for a race and remembering a hero! My first time running Pat's Run!! Geyer picked up at 5:30 A.M., we drove to the rail station, hopped on the light rail after a brief wait, and mocked runners and families alike along the way. Shortly after arriving at the start area, a woman tried to </span><s style=""><span style="font-family:Verdana;">subtly flirt<span style=""> / </span>stalk</span></s> <span style="font-family:verdana;">talk with Jeff. She was trying to find the race bib pickup area and I guess she thought we would know since we were wearing one. Great job coming prepared...that will win races! I am sure she beat both of us but I doubt it!!<br /><br />Jeff and I started in corral 5 so we took off about 7 minutes after the official 7:00 A.M. start. We stayed together for maybe the first minute, then he weaseled through a rare opening in the densely packed course and I lost sight of him after another 5 minutes of running. My plan was to run slower but steady, being careful with my foot and lungs. Jeff told me about the first hill at Curry so I was prepared though my quads ached more in that section than I expected. He forgot about the hill on Rural at mile 3 and that almost did me in! I told myself to keep running though my lungs were tight. The climb into the stadium was initially daunting but I knew that I was close and inspired by the moment. I finished the 4.2 mile course in 41:08, 52 seconds faster than my goal...YAY! Then I found Jeff who had finished 3 minutes earlier, setting a new PR for this race. We found bananas, oranges, Powerade, water and chillaxed in the stadium, watched other people finish their race. People kept running in and running in and running in...the sea of people did not stop! Inspiration all around.<br /><br />So, yeah the shower felt great when I got home. A great day for a morning race! Pretty soon we will get to the races that start at 6:30 A.M. Yikes it is getting hot!<br /><br /></span><span style="font-family:verdana;">Now I am due for a nap. Do you think I could get a job as an air traffic controller too? Jeez! :D</span>Suzannehttp://www.blogger.com/profile/13019262321774612474noreply@blogger.com0tag:blogger.com,1999:blog-7051683431231007811.post-84902825477939695692011-04-13T18:44:00.000-07:002011-04-15T22:44:32.593-07:00Training Runs / Pre-Race Report / Shot needed<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwGaG7I3XB7F1Sv8AKp79w0AdtqiFV77m67Mrqdx9io6kdfWOSyZ5oohQKxSy3Bx2ppVaGMQLgl4mPbn_UuCUqVLnLXgZ1k4bOD5Z4AlUk5d43dte6HUh95b7aSjXwHnxQJEjzS5JHeauI/s1600/04132011SJa.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 368px; height: 229px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwGaG7I3XB7F1Sv8AKp79w0AdtqiFV77m67Mrqdx9io6kdfWOSyZ5oohQKxSy3Bx2ppVaGMQLgl4mPbn_UuCUqVLnLXgZ1k4bOD5Z4AlUk5d43dte6HUh95b7aSjXwHnxQJEjzS5JHeauI/s320/04132011SJa.jpg" alt="" id="BLOGGER_PHOTO_ID_5595249145956033730" border="0" /></a><span style="font-size:100%;"><span style="font-family:verdana;">A few more training runs since the ARR South Mountain Classic, trying to be careful with this plantar-faking L foot and get rid of my smoker's congestion at the same time. In April, I ran on 4/1, 4/2, 4/4, 4/6, skipped a week, ran this morning, and have 1 more run on </span><span style="font-size:100%;"><s><span style="font-family:Verdana;">Friday morning</span></s></span><span style=";font-family:Verdana;font-size:100%;" > Thursday evening</span></span><!--[if gte mso 9]><xml> <w:worddocument> <w:view>Normal</w:View> <w:zoom>0</w:Zoom> <w:punctuationkerning/> <w:validateagainstschemas/> <w:saveifxmlinvalid>false</w:SaveIfXMLInvalid> <w:ignoremixedcontent>false</w:IgnoreMixedContent> <w:alwaysshowplaceholdertext>false</w:AlwaysShowPlaceholderText> <w:compatibility> <w:breakwrappedtables/> <w:snaptogridincell/> <w:wraptextwithpunct/> <w:useasianbreakrules/> <w:dontgrowautofit/> </w:Compatibility> <w:browserlevel>MicrosoftInternetExplorer4</w:BrowserLevel> </w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:latentstyles deflockedstate="false" latentstylecount="156"> </w:LatentStyles> </xml><![endif]--><!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Table Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-parent:""; mso-padding-alt:0in 5.4pt 0in 5.4pt; mso-para-margin:0in; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:10.0pt; font-family:"Times New Roman"; mso-ansi-language:#0400; mso-fareast-language:#0400; mso-bidi-language:#0400;} </style> <![endif]--><span style="font-size:100%;"><span style="font-family:verdana;">. Other than running 5 miles on 4/2 (earlier post), the other runs have been 3.1-3.3 miles between 10.37-13.33 average pace. The pain comes and goes but it is there every day. I feel like I cannot ice my foot enough during the day and sometimes I only ice it at night. Last Sunday, I worked almost all day doing the latte grind + a special event so my foot was screaming that night. Dr. H. told me to come back before the end of the week to get another steroid shot since he knew I was determined to run the next race. I went back to see Dr. H. this afternoon, flirted a bit, got the shot, and now the foot is numb until midnight. I also bought the suggested arch support inserts but forgot to put them in my shoes for the run this morning. I am curious to see if they make a difference. Check out the picture below. I am still learning the language but they look comfortable!</span></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKakoliGSehDVKbb-f70Lh8177Cz5xGwCKAlxESA5tGdZtPrgOcVUs68WDOcY-KTUpyDpgdQFs2IvfTWXrWdUhUbQf_PxoPDeoDzh7ojc860AEDfEkF9cNkedlOpQ5P7djJI2CjDFZaZV0/s1600/FootDoctorJapan.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 195px; height: 259px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKakoliGSehDVKbb-f70Lh8177Cz5xGwCKAlxESA5tGdZtPrgOcVUs68WDOcY-KTUpyDpgdQFs2IvfTWXrWdUhUbQf_PxoPDeoDzh7ojc860AEDfEkF9cNkedlOpQ5P7djJI2CjDFZaZV0/s320/FootDoctorJapan.jpg" alt="" id="BLOGGER_PHOTO_ID_5596021759311055282" border="0" /></a><span style="font-size:100%;"><span style="font-family:verdana;"><br />Only a few days left until I race in Pat's Run for the 1st time. I am excited and amazingly enough, not nervous like I usually am before a race. The race is 4.2 miles and I expect to run the entire time. I have had some bronchial congestion and tightness. Thankfully my legs have felt great so I am running on that positive note! I am carpooling with Geyer to the light rail (only $3.50 all day), riding the rail into Tempe, and walking a short distance to the start line.<br /><br />Jeff is gunning to beat his time last year (38:33, 9.12 average pace, crazy fast!) and I wish him the best...gotta set goals and go for it. I, however, </span></span><!--[if gte mso 9]><xml> <w:worddocument> <w:view>Normal</w:View> <w:zoom>0</w:Zoom> <w:punctuationkerning/> <w:validateagainstschemas/> <w:saveifxmlinvalid>false</w:SaveIfXMLInvalid> <w:ignoremixedcontent>false</w:IgnoreMixedContent> <w:alwaysshowplaceholdertext>false</w:AlwaysShowPlaceholderText> <w:compatibility> <w:breakwrappedtables/> <w:snaptogridincell/> <w:wraptextwithpunct/> <w:useasianbreakrules/> <w:dontgrowautofit/> </w:Compatibility> <w:browserlevel>MicrosoftInternetExplorer4</w:BrowserLevel> </w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:latentstyles deflockedstate="false" latentstylecount="156"> </w:LatentStyles> </xml><![endif]--><!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Table Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-parent:""; mso-padding-alt:0in 5.4pt 0in 5.4pt; mso-para-margin:0in; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:10.0pt; font-family:"Times New Roman"; mso-ansi-language:#0400; mso-fareast-language:#0400; mso-bidi-language:#0400;} </style> <![endif]--><s><span style="font-family:Verdana;">gloated</span></s><!--[if gte mso 9]><xml> <w:worddocument> <w:view>Normal</w:View> <w:zoom>0</w:Zoom> <w:punctuationkerning/> <w:validateagainstschemas/> <w:saveifxmlinvalid>false</w:SaveIfXMLInvalid> <w:ignoremixedcontent>false</w:IgnoreMixedContent> <w:alwaysshowplaceholdertext>false</w:AlwaysShowPlaceholderText> <w:compatibility> <w:breakwrappedtables/> <w:snaptogridincell/> <w:wraptextwithpunct/> <w:useasianbreakrules/> <w:dontgrowautofit/> </w:Compatibility> <w:browserlevel>MicrosoftInternetExplorer4</w:BrowserLevel> </w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:latentstyles deflockedstate="false" latentstylecount="156"> </w:LatentStyles> </xml><![endif]--><!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Table Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-parent:""; mso-padding-alt:0in 5.4pt 0in 5.4pt; mso-para-margin:0in; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:10.0pt; font-family:"Times New Roman"; mso-ansi-language:#0400; mso-fareast-language:#0400; mso-bidi-language:#0400;} </style> <![endif]--><s style=""><span style=";font-family:Verdana;font-size:12pt;" > </span></s><span style="font-size:100%;"><s style="font-style: italic;"><span style=";font-family:Verdana;" >lovingly told</span></s></span><!--[if gte mso 9]><xml> <w:worddocument> <w:view>Normal</w:View> <w:zoom>0</w:Zoom> <w:punctuationkerning/> <w:validateagainstschemas/> <w:saveifxmlinvalid>false</w:SaveIfXMLInvalid> <w:ignoremixedcontent>false</w:IgnoreMixedContent> <w:alwaysshowplaceholdertext>false</w:AlwaysShowPlaceholderText> <w:compatibility> <w:breakwrappedtables/> <w:snaptogridincell/> <w:wraptextwithpunct/> <w:useasianbreakrules/> <w:dontgrowautofit/> </w:Compatibility> <w:browserlevel>MicrosoftInternetExplorer4</w:BrowserLevel> </w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:latentstyles deflockedstate="false" latentstylecount="156"> </w:LatentStyles> </xml><![endif]--><!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Table Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-parent:""; mso-padding-alt:0in 5.4pt 0in 5.4pt; mso-para-margin:0in; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:10.0pt; font-family:"Times New Roman"; mso-ansi-language:#0400; mso-fareast-language:#0400; mso-bidi-language:#0400;} </style> <![endif]--> <span style="font-size:100%;"><span style="font-family:verdana;">told Jeff that I am happy to set an automatic PR since I have never raced this distance. I would like to run a 10:00 pace but am little unsure with current bronchial challenges, the foot and the 30,000 </span><s><span style=";font-family:Verdana;" >amateurs</span></s></span><!--[if gte mso 9]><xml> <w:worddocument> <w:view>Normal</w:View> <w:zoom>0</w:Zoom> <w:punctuationkerning/> <w:validateagainstschemas/> <w:saveifxmlinvalid>false</w:SaveIfXMLInvalid> <w:ignoremixedcontent>false</w:IgnoreMixedContent> <w:alwaysshowplaceholdertext>false</w:AlwaysShowPlaceholderText> <w:compatibility> <w:breakwrappedtables/> <w:snaptogridincell/> <w:wraptextwithpunct/> <w:useasianbreakrules/> <w:dontgrowautofit/> </w:Compatibility> <w:browserlevel>MicrosoftInternetExplorer4</w:BrowserLevel> </w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:latentstyles deflockedstate="false" latentstylecount="156"> </w:LatentStyles> </xml><![endif]--><!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Table Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-parent:""; mso-padding-alt:0in 5.4pt 0in 5.4pt; mso-para-margin:0in; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:10.0pt; font-family:"Times New Roman"; mso-ansi-language:#0400; mso-fareast-language:#0400; mso-bidi-language:#0400;} </style> <![endif]--><span style="font-size:100%;"><span style="font-family:verdana;"> people I am sharing the course with this Saturday morning. I just hope I can do better than the last 5K in 50:10! All in all, I expect a fun, local event for a good cause & may see a few friends too!</span></span><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuFh7QAQZ_HCbA492_gDp86vgCHyu2lRdslssjeq_aqvW1L6-GI-qfyRRUdxVuskFW2yyJkUmxDX-gHj3TUzC4B3d3tQvqGdTdpa-hVzxO59H-x0E_DOK4fXM_ILUWmWoi0IOZLuGAJEgI/s1600/2010FinishLinePR.jpg"><img style="cursor: pointer; width: 320px; height: 292px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuFh7QAQZ_HCbA492_gDp86vgCHyu2lRdslssjeq_aqvW1L6-GI-qfyRRUdxVuskFW2yyJkUmxDX-gHj3TUzC4B3d3tQvqGdTdpa-hVzxO59H-x0E_DOK4fXM_ILUWmWoi0IOZLuGAJEgI/s320/2010FinishLinePR.jpg" alt="" id="BLOGGER_PHOTO_ID_5596022249560653922" border="0" /></a>Suzannehttp://www.blogger.com/profile/13019262321774612474noreply@blogger.com0tag:blogger.com,1999:blog-7051683431231007811.post-3561703200283188772011-04-11T19:00:00.000-07:002011-04-15T22:48:32.982-07:00Shoot Me Up!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEia81UwkB1v_7WCdOTpdfoGocdHp2GXbSKqfjxd5kpm2ybNAYe2YAmTvI64AvpuqQFkR_DWmAi7Ow2MJ1Z4LcIj8p-TbRy5c0kPbgg1sKz5nV1MK5dtdLlqWPp1uQbK_gz0Z1XAsMo6x-mU/s1600/FootPlantarWartCartoon.jpg"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 318px; height: 159px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEia81UwkB1v_7WCdOTpdfoGocdHp2GXbSKqfjxd5kpm2ybNAYe2YAmTvI64AvpuqQFkR_DWmAi7Ow2MJ1Z4LcIj8p-TbRy5c0kPbgg1sKz5nV1MK5dtdLlqWPp1uQbK_gz0Z1XAsMo6x-mU/s320/FootPlantarWartCartoon.jpg" alt="" id="BLOGGER_PHOTO_ID_5595693009548805442" border="0" /></a><br /><span style="font-size:85%;"><span style="font-family:verdana;"><br /><br /><br /><br /><br /><br /><br /><br /><br /><br />Ok, my foot is nothing like this, thank goodness it is only plantar fasciitis! ;)<br /><span style="font-family:verdana;"><br /><span style="font-size:130%;">So I went back to the doctor after 3 weeks of R.I.C.E., barely running, watching the entire season of <span style="font-style: italic;">Mad Men </span>on Netflix, and tending to my garden (my peppers are growing and yours will get eaten by N so suck it Geyer!). Of course, per doctor instructions, I could have done cross training at the gym but I nixed that plan and decided to gain a few pounds. That will make the depressing news of no running easier to take, right?!<br /><br />I arrive at the office, check in, pay the co-pay charge <span style="font-weight: bold;">AGAIN</span><span style="font-style: italic;"> </span>and sit down to read the latest issue of <span style="font-style: italic;">Edible Phoenix </span>while I wait for the doctor in an exam room. Ok, this is where they (conspiratorial physician vampires) suck you in. I waited almost no time for the 1st visit with the doc and waited 30 minutes for this follow-up visit. After 15 minutes, I told the receptionist that I had another appointment. She said, "The doctor is about 15 minutes behind schedule." Well, I am glad that someone can tell time. I thought I was too early! 'WTF is he getting here?' is all I want to know? Turns out someone has trouble telling time as Dr. H. saunters in after 30 minutes just as I am re-scheduling my next appointment.<br /><br />Dr. H: How are you? How is the foot?<br />Me: Everything is great. My foot feels better than ever! Just thought I would read and relax in a cold, sterile room for the evening and say 'Hi'.<br />Dr. H: Appreciate the lies. Let's check out the foot.<br />Me: I walked the ARR race instead of winning it, my kids laughed unmercifully and my RP got twice as many miles as me that week. It still hurts alot and I am tired of the couch potato routine. Have you developed that magic pill yet?<br />Dr. H: Well, is the pain decreasing like running down 32nd Street after a hill run or is it up and down like the rolling hills of the South Mountain course?<br />Me: Listen, foot fetish man, pain is pain is pain and I have pain every day. Can you just give me that shot again so I can beat Jake Plummer during Pat's Run this Saturday? I think I have a shot at it...get it?...hahahaha!<br />Dr. H: Your foot feels fine but you can drop in (we know what that means without a scheduled appointment) on Friday.<br />Me: Great! See you Friday. Gotta go...off to get a bikini wax...now that is pain I will pay for any time!!<br /><br />Stay tuned...shot is coming, I promise! </span></span></span></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_3XopWuzMA_JEl5xKJfHH7cidRiP132xfYD10QbLQ1PSrUzWya1trqWbf3HA8IT1-VEpxPTyICb2VMF3TyOd_GD1WHEmDrPuJFbXE6jGVG1QC4bJxW_bzCXafp2SMt2sO00QYuDporBHs/s1600/FootToeYellow.jpg"><img style="float: right; margin: 0pt 0pt 10px 10px; cursor: pointer; width: 250px; height: 188px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_3XopWuzMA_JEl5xKJfHH7cidRiP132xfYD10QbLQ1PSrUzWya1trqWbf3HA8IT1-VEpxPTyICb2VMF3TyOd_GD1WHEmDrPuJFbXE6jGVG1QC4bJxW_bzCXafp2SMt2sO00QYuDporBHs/s320/FootToeYellow.jpg" alt="" id="BLOGGER_PHOTO_ID_5595703899968602866" border="0" /></a><span style="font-size:85%;"><span style="font-family:verdana;"><span style="font-family:verdana;"><span style="font-size:100%;"><span style="font-size:130%;">:D</span><br /><br /><span style="font-size:85%;">Keeping me waiting for 30 minutes = cleaning up this nasty nail for FREE, right?! ;)</span><br /></span></span></span></span>Suzannehttp://www.blogger.com/profile/13019262321774612474noreply@blogger.com0tag:blogger.com,1999:blog-7051683431231007811.post-31150737767842107622011-04-08T22:00:00.000-07:002011-04-14T19:48:57.142-07:00Saturday Training Run<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0YiyVzn5sb-3v22HjThtqU-sErXYfPdxcFbm11F7q-0QCygYuLER-ur871cWgpEDIUR-m0BNoQWxvPqi6IAFVz-FVo8w3R_8Cu71UAowWSDEG34vbd-6kq1ekDnG-N5V6o1sAuk0n5k0i/s1600/04022011SJ.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 320px; height: 200px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0YiyVzn5sb-3v22HjThtqU-sErXYfPdxcFbm11F7q-0QCygYuLER-ur871cWgpEDIUR-m0BNoQWxvPqi6IAFVz-FVo8w3R_8Cu71UAowWSDEG34vbd-6kq1ekDnG-N5V6o1sAuk0n5k0i/s320/04022011SJ.jpg" alt="" id="BLOGGER_PHOTO_ID_5595626395566041042" border="0" /></a><span style="font-family:verdana;">Saturday, April 2, 2011<br /></span><span style="font-size:100%;"><span style="font-family:verdana;"><br />I ran with Jeff and Norman (crazy funny chocolate Lab) this morning...again! ;)<br /><br />I hiked on Wednesday afternoon and ran on Friday morning so I was nervous about my foot. We often run long on Saturday but I had to walk during ARR South Mountain Classic 5K last Saturday. In addition, I typically have serious allergy/asthma problems in March and April. Our goal for this "long" run was </span></span><!--[if gte mso 9]><xml> <w:worddocument> <w:view>Normal</w:View> <w:zoom>0</w:Zoom> <w:punctuationkerning/> <w:validateagainstschemas/> <w:saveifxmlinvalid>false</w:SaveIfXMLInvalid> <w:ignoremixedcontent>false</w:IgnoreMixedContent> <w:alwaysshowplaceholdertext>false</w:AlwaysShowPlaceholderText> <w:compatibility> <w:breakwrappedtables/> <w:snaptogridincell/> <w:wraptextwithpunct/> <w:useasianbreakrules/> <w:dontgrowautofit/> </w:Compatibility> <w:browserlevel>MicrosoftInternetExplorer4</w:BrowserLevel> </w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:latentstyles deflockedstate="false" latentstylecount="156"> </w:LatentStyles> </xml><![endif]--><!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Table Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-parent:""; mso-padding-alt:0in 5.4pt 0in 5.4pt; mso-para-margin:0in; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:10.0pt; font-family:"Times New Roman"; mso-ansi-language:#0400; mso-fareast-language:#0400; mso-bidi-language:#0400;} </style> <![endif]--><s><span style="font-family: Verdana;">100</span></s><span style="font-family:verdana;"> 5 miles. We started at 7:45 A.M. (late for us), already H-O-T! We walked for about 0.5 mile and also walked about 0.25 mile at the 2.5 mile turnaround. Lots of cyclists, runners and walkers on the canal...not used to sharing space, but we survived. Jeff ran faster during the last mile and I remained slow and steady...again. I finished 5.05 miles in 58 minutes for a slow 11:34 average pace. I finished the last section at 9:28, had negative splits other than the brief walk at halfway mark and felt good about my legs and the mileage. But I knew my L foot would need ice throughout the day...again...boring! :s</span>Suzannehttp://www.blogger.com/profile/13019262321774612474noreply@blogger.com0tag:blogger.com,1999:blog-7051683431231007811.post-30917174695893044522011-04-07T22:00:00.000-07:002011-04-13T22:48:18.579-07:00ARR South Mountain Classic 5K 2011<span style="font-family:verdana;">5th race in 2011: 3/26/2011, AZ Road Racers South Mountain Classic 5K, Phoenix, AZ.</span><br /><span style="font-family:verdana;"><br />Well, I had planned to run the 20K; I even signed up before Geyer! Shortly after I signed up, I arranged for Saturday bus transportation for the LCK Cross Country team and asked another teacher to chaperone the students running the 5K while I was running the 20K race. The kids filled out their paperwork and they were officially registered for the <span style="color: rgb(255, 0, 0); font-style: italic;">FREE</span> race. But the bum foot changed everything for me! See previous post when Dr. H. trampled all over my dream to finish in 1:30!!<br /><br />So instead, on this beautiful, perfectly cool Saturday morning, five (5) students and I met early at the school and took off in the bus at 6:45 A.M. We arrived with plenty of time before the start. I ran the Lincoln YMCA Half Marathon last October so I was familiar with the layout and the parking was plentiful. I had talked with Jeff around 6:30 so I hoped to see him before the 20K started at 7:30. James parked the bus, we walked to the registration area to pick up our race bibs and Melissa (teacher), James (bus driver) and I attached race bibs to front of shirts and looped timing chips through shoelaces. I kept looking for Jeff -- no luck yet and it was almost 7:30. The kids needed a potty break and then we ran into each other. He looked excited, full of Bieber-fever and I was teary-eyed inside. :( Anyway, the 20K started and Jeff took off. James took a few pictures and then shot a quick, candid, hilarious video of the team before 5K started.<br /><br />We took off along this open course with a gradual incline until the turnaround. As usual, the students sprinted out of the gate and I was advised to walk. It was strange to walk at the back of the pack. Luckily my foot did well and I had my music player to keep me moving! I was able to walk at a decent clip and passed a few people...that felt good. As I headed up the last hill before the turnaround, Christopher passed me coming down the hill and he looked great, a nice pace. Melissa passed me shortly after, followed by Frank and Carlos. Carlos had shoelace troubles, otherwise he would have been closer to Chris. Now I was just waiting to meet the last 2 students, the <span style="font-style: italic; font-weight: bold;">extremely social</span> girls on the team! I saw them at the top of the hill, they were winded and rejoiced at walking with me for the second half. At one point, they told me, "You walk too fast!" Hilarious!! We got to the last stretch, with maybe 0.1 mile to the finish line, and I was itching to run. Our teammates were waiting on the sidelines and I encouraged the girls to run it in. I finished in 50 minutes, 19 out of 20 in my age group, definitely my worst race though injured, but 1 second faster than the 12yo on our team! Then we enjoyed the FREE snacks (including oreos and soda at a race...WTF?) and also watched other people finish their race. I ran into Derek, a really fast runner/hiker, after he finished the 20K in 1:37...ridiculous!<br /><br />We ate while </span><span style="font-family:verdana;">we waited for race results to be posted. Christopher finished in 29:27, Melissa 34:23, Frank 39:10, Carlos 39:40, and the girls with me. Christopher finished 7 minutes faster than the February race...such a gifted runner and only in 6th grade!</span><span style="font-family:verdana;"> Despite the injury, a fun day. :D</span>Suzannehttp://www.blogger.com/profile/13019262321774612474noreply@blogger.com0tag:blogger.com,1999:blog-7051683431231007811.post-17087443615116563552011-04-06T22:10:00.000-07:002011-04-12T22:08:02.321-07:00Do Foot Doctors Hate Runners? Hmmmm...<span style="font-family:verdana;">Monday, March 21, 2011<br /><br />How do you like that title? Just wanted to get the conversation started...right?!<br /><br />I finally got the referral to see the foot specialist. Gotta dislike HMOs and jumping through a wasteland of hoops! During the afternoon of my professional development meeting at school, sans students, I snuck out for an appointment. Luckily the doc office was close, so I dashed over to Phoenix Foot & Ankle Associates at 17th Street and Thomas. I completed the new patient paperwork, paid the co-pay charge, and waited a reasonably short time for a doctor visit. Dr. Timothy Harlan, DPM/MS/FACFAS, strolled in after my brief intake with a male PA. Harlan checked out my feet (we know he has a foot fetish!), noticed the swelling, and based on my description of the last 5 weeks, dubbed it...plantar fasciitis. Ya think?! I doubted my running partner, my PCP, online literature. But as soon as Dr. H. said the words, I am hooked! Super nice guy, witty (almost as witty as JG). They took an x-ray of my L foot, thankfully no stress fracture. He recommended that I purchase arch support inserts for my running shoes. Then we got to the bad news.<br /><br />Dr. H: STOP RUNNING!<br />Me: But I have a major race in 5 days!! (insert pleading sounds)<br />Dr. H: You can stop running until your foot heals or risk more damage.<br />Me: Well, can I at least run the 5K?<br />Dr. H: Man, I love runners, now we get to the compromise. (I am NOT laughing!)<br />Me: But I am taking runners from my Cross Country team. What if I just walk the course? (new tactic)<br />Dr. H: If you stay off your feet for the rest of week, you probably can walk the race. Be prepared to stop.<br />Me: (internal thoughts) Whew, crisis averted, money well spent. And yeah right, like I would stop and turn around once I started a race!<br /><br />The other free parts of the 'prescription' are continued R.I.C.E. Then Dr. H. gave me a steroid shot in the bottom of my foot to bring down the inflammation and told me that the area would feel numb for 6 hours. I think I need a codeine scrip to make the woozy feeling complete! I asked if I needed to schedule a follow-up visit in a month or so just to check in since I surely would be cured. At one point during the interview, he said that he would not be in business without runners and I confirmed the addiction...hahahaha! :s See ya in 3 weeks, doc!<br /><br />I DO NOT LIKE INJURIES!!<br /></span>Suzannehttp://www.blogger.com/profile/13019262321774612474noreply@blogger.com1tag:blogger.com,1999:blog-7051683431231007811.post-14331090506946956392011-04-05T22:08:00.000-07:002011-04-13T18:39:49.346-07:00Training Run before Visit to Foot Specialist<span style="font-family:verdana;">Friday, March 18, 2011<br /></span><span style="font-size:100%;"><span style="font-family:verdana;"><br />I went out this morning with Jeff, my running partner. I have been suffering from plantar fasciitis for nearly 5 weeks and Jeff had bronchitis the week before...we need serious healing. We usually run long on Saturday and we both had signed up for the ARR South Mountain Classic 20K on 3/26. I had an appointment with a foot specialist on 3/21 and remained hopeful for miracle respite. We started off walking and also walked a bit at the 2.5 mile turnaround. Jeff wanted to run faster some time around mile 3.5 and I knew I needed to remain slow and steady. He turned it on for a strong finish! I finished 5.07 miles in 53 minutes for 10:37 average pace. I finished the last mile at 9:28, had negative splits other than the brief walk at halfway mark and felt good about the mileage. But I knew my L foot would need ice and pills throughout the day. I had hoped to insert a table from my new Garmin </span><s><span style=";font-family:Verdana;" >but I am inept, need additional tutorial from Geyer!</span></s></span><!--[if gte mso 9]><xml> <w:worddocument> <w:view>Normal</w:View> <w:zoom>0</w:Zoom> <w:punctuationkerning/> <w:validateagainstschemas/> <w:saveifxmlinvalid>false</w:SaveIfXMLInvalid> <w:ignoremixedcontent>false</w:IgnoreMixedContent> <w:alwaysshowplaceholdertext>false</w:AlwaysShowPlaceholderText> <w:compatibility> <w:breakwrappedtables/> <w:snaptogridincell/> <w:wraptextwithpunct/> <w:useasianbreakrules/> <w:dontgrowautofit/> </w:Compatibility> <w:browserlevel>MicrosoftInternetExplorer4</w:BrowserLevel> </w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:latentstyles deflockedstate="false" latentstylecount="156"> </w:LatentStyles> </xml><![endif]--><!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Table Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-parent:""; mso-padding-alt:0in 5.4pt 0in 5.4pt; mso-para-margin:0in; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:10.0pt; font-family:"Times New Roman"; mso-ansi-language:#0400; mso-fareast-language:#0400; mso-bidi-language:#0400;} </style> <![endif]--><span style=";font-family:Verdana;font-size:100%;" > I figured it out!! (4/13/2011 update)</span><span style="font-size:100%;"><br /></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjv1Z6aXfV-XQt8eP-8liqi1ub2y3otQzzi4SRf5YPZ0Ay3QUJM4MV3_6rAcN0p_kke2GOosbqdSPvzULXQYxJ85np75KM7HJCX89oflZt1IdBjO8wETdKBypNeV6GjK4SPmBkDrKDjvkBP/s1600/03182011SJ.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 442px; height: 274px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjv1Z6aXfV-XQt8eP-8liqi1ub2y3otQzzi4SRf5YPZ0Ay3QUJM4MV3_6rAcN0p_kke2GOosbqdSPvzULXQYxJ85np75KM7HJCX89oflZt1IdBjO8wETdKBypNeV6GjK4SPmBkDrKDjvkBP/s320/03182011SJ.jpg" alt="" id="BLOGGER_PHOTO_ID_5595246739488144354" border="0" /></a><span style="font-size:100%;"><span style="font-family:verdana;">The weather in Phoenix in March is perfect for morning runs and my body felt good other than the foot. More on the doctor visits to come...</span></span>Suzannehttp://www.blogger.com/profile/13019262321774612474noreply@blogger.com0tag:blogger.com,1999:blog-7051683431231007811.post-11466781047319451212011-04-05T20:11:00.000-07:002011-04-05T21:58:48.501-07:00Garmin...GTL? GTC? Acronyms galore!<span style="font-family:verdana;">February 20-March 16, 2011<br /><br />Soon after starting my running adventure with Geyer (& I mean 3 minutes into that November 4th run!), Jeff starts pushing me to buy a Garmin. He says, "All the cool kids are using them" and "You know you want one." I started to wonder what kind of </span><!--[if gte mso 9]><xml> <w:worddocument> <w:view>Normal</w:View> <w:zoom>0</w:Zoom> <w:punctuationkerning/> <w:validateagainstschemas/> <w:saveifxmlinvalid>false</w:SaveIfXMLInvalid> <w:ignoremixedcontent>false</w:IgnoreMixedContent> <w:alwaysshowplaceholdertext>false</w:AlwaysShowPlaceholderText> <w:compatibility> <w:breakwrappedtables/> <w:snaptogridincell/> <w:wraptextwithpunct/> <w:useasianbreakrules/> <w:dontgrowautofit/> </w:Compatibility> <w:browserlevel>MicrosoftInternetExplorer4</w:BrowserLevel> </w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:latentstyles deflockedstate="false" latentstylecount="156"> </w:LatentStyles> </xml><![endif]--><!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Table Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-parent:""; mso-padding-alt:0in 5.4pt 0in 5.4pt; mso-para-margin:0in; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:10.0pt; font-family:"Times New Roman"; mso-ansi-language:#0400; mso-fareast-language:#0400; mso-bidi-language:#0400;} </style> <![endif]--><s><span style="font-family:Verdana;">pusher</span></s> <span style="font-family:verdana;">leader he was at work!<br /><br />Words like cadence, laps, splits, virtual partner, GPS were tossed around like common vernacular and I knew I had found another person like me...</span><!--[if gte mso 9]><xml> <w:worddocument> <w:view>Normal</w:View> <w:zoom>0</w:Zoom> <w:punctuationkerning/> <w:validateagainstschemas/> <w:saveifxmlinvalid>false</w:SaveIfXMLInvalid> <w:ignoremixedcontent>false</w:IgnoreMixedContent> <w:alwaysshowplaceholdertext>false</w:AlwaysShowPlaceholderText> <w:compatibility> <w:breakwrappedtables/> <w:snaptogridincell/> <w:wraptextwithpunct/> <w:useasianbreakrules/> <w:dontgrowautofit/> </w:Compatibility> <w:browserlevel>MicrosoftInternetExplorer4</w:BrowserLevel> </w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:latentstyles deflockedstate="false" latentstylecount="156"> </w:LatentStyles> </xml><![endif]--><!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Table Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-parent:""; mso-padding-alt:0in 5.4pt 0in 5.4pt; mso-para-margin:0in; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:10.0pt; font-family:"Times New Roman"; mso-ansi-language:#0400; mso-fareast-language:#0400; mso-bidi-language:#0400;} </style> <![endif]--><s><span style=";font-family:Verdana;font-size:12pt;" >OC</span></s><span style="font-family:verdana;"> data driven! I appreciated the information regarding pace during the run and mileage information after the run but I liked the feel of running 'naked', just chatting occasionally with Geyer. And when I went on solo runs, I made note of the start and end times to track pace, and then only carried a music player to keep focused and stay motivated. It was kind of cool because I started to feel the pace more, checking in with Jeff when I thought the pace was too fast or slow for me.<br /><br />Jeff mentioned the Garmin every week but I delayed the purchase as I had other financial goals until Spring. I even speculate that Geyer bailed on the RNR AZ so I would borrow his Garmin. Think about it: he didn't pay the race entry fee! Late February arrived and I felt good about buying the Garmin as I received my tax refund earlier than expected. I ordered the Forerunner 305 and expandable strap from Amazon (pretty sure that Jeff gets kickbacks!) and the packages were mailed to my pob at the beginning of March. Unfortunately, for a week, I forgot to go during regular pickup times and finally got everything on 3/10. Eureka!<br /><br />I opened the packages with anticipation, then read parts of the manual and charged the unit. Ironically I was taking an injury timeout so the Garmin was unneeded for the first week.<br /><br />I used it on 3/16 for a short run with Geyer and Norman (the pupster) and I could see the fun with all that data! I am simply a 'Start' and 'Stop' kind of gal but I probably will try a few other features soon. Jeff, thanks for the mini-lesson.<br /><br />Happy running, everyone! :D </span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKNA40gltZ7YcOo_fQrg6oL0rIgHPwOB0456K8ZiHuV6RHveIf89ByDlmlXMPj89Bnd4O3-yrvgHYfmgaXz5mttTTwnoJUziLG_XcdvxjzZwYs9N1Be4ZtnVV_HIOfOS2jSRnzZkQYVvaT/s1600/garmin305.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 111px; height: 111px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKNA40gltZ7YcOo_fQrg6oL0rIgHPwOB0456K8ZiHuV6RHveIf89ByDlmlXMPj89Bnd4O3-yrvgHYfmgaXz5mttTTwnoJUziLG_XcdvxjzZwYs9N1Be4ZtnVV_HIOfOS2jSRnzZkQYVvaT/s320/garmin305.jpg" alt="" id="BLOGGER_PHOTO_ID_5592310919302113714" border="0" /></a><span style=";font-family:verdana;font-size:85%;" > It packs a power punch!</span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKNA40gltZ7YcOo_fQrg6oL0rIgHPwOB0456K8ZiHuV6RHveIf89ByDlmlXMPj89Bnd4O3-yrvgHYfmgaXz5mttTTwnoJUziLG_XcdvxjzZwYs9N1Be4ZtnVV_HIOfOS2jSRnzZkQYVvaT/s1600/garmin305.jpg"><span style="font-weight: bold;"></span></a>Suzannehttp://www.blogger.com/profile/13019262321774612474noreply@blogger.com0tag:blogger.com,1999:blog-7051683431231007811.post-23887963378891328612011-04-04T22:37:00.000-07:002011-04-04T23:59:02.870-07:00Spring Break: Hiking with Friends<span style="font-family:verdana;">Tuesday, March 15-Friday, March 18, 2011<br /><br />I like to hike though it ranks 3rd behind running and tennis as my favorite outdoor physical activities. When I was training for the Phoenix Summit Challenge in 2009, I hiked almost every day when I was in town; I was away for 6 weeks between July-November. After PSC, I stopped hiking to train for the RNR AZ in January 2010 and GAR-Honolulu in February 2010. I returned to Phoenix in mid-February and started hiking again, 3-4 times a week. I kept running as well as I was training for a half marathon in June and hoped that the climbing would help with the hills during the race. Amazingly, hiking helped my running and running helped my hiking!<br /><br />Fast forward to early August when I returned to work full time. Hiking hit the brakes as I had to start work at 7:00 A.M., I dislike hiking in the dark (mornings) and hiking in Phoenix in the afternoon during August and September is pure stupidity IMO. I hiked 2 times in August, 2 times during Fall Break in October, a few times during Winter Break in late December, MLK holiday in January, Presidents' Day holiday in February, and 3 times during Spring Break in mid-March. Anyone notice a pattern yet?!<br /><br />During Spring Break 2011, I hiked at one of my favorite local mountains, Piestewa Peak FKA Squaw Peak in the Phoenix Mountain Preserve. I like this spot because it is only 10 minutes from home, still relatively easy to park, the other morning hikers are incredibly caring and friendly, and the trek is often a quick up&down. I met Lisa and Sean (super fast!) on Tuesday morning and hiked solo on Wednesday and Friday morning. I was able to catch up with Barbara, Brad, Dan, David, Dennis, Derrick, Henry, Janet, John, John G., Kelly, Lisa, Mark, Murphy and Nick and Pam.</span><a style="font-family: arial;" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkqhvgMKEwib-gv4E3jrwTb1BvCY8xoauy2M8PIdNvHifj7CoADo2MoXLDLP-m-HLFoRdNhO6R0rUL5M7MPwjFR2lXSzVYjX-Pa0bBSMZHlyfZkt_8hSGxSB1j6zhnM1vU6z3Rp6YfH2dY/s1600/1.24.2011+Bonnie+%2526+Suzanne.JPG"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkqhvgMKEwib-gv4E3jrwTb1BvCY8xoauy2M8PIdNvHifj7CoADo2MoXLDLP-m-HLFoRdNhO6R0rUL5M7MPwjFR2lXSzVYjX-Pa0bBSMZHlyfZkt_8hSGxSB1j6zhnM1vU6z3Rp6YfH2dY/s320/1.24.2011+Bonnie+%2526+Suzanne.JPG" alt="" id="BLOGGER_PHOTO_ID_5591987908442165170" border="0" /></a><span style="font-family:verdana;"><span style="font-size:85%;"><span style="font-family:verdana;"> An extra hike with my mom, Bonnie, in late January...a nice surprise!</span></span><br /></span>Suzannehttp://www.blogger.com/profile/13019262321774612474noreply@blogger.com0tag:blogger.com,1999:blog-7051683431231007811.post-3678525066692803182011-04-03T19:14:00.001-07:002011-04-03T22:06:12.080-07:00Spring Break: Gardening 101<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTjOvqxqCMdfVNuToBcELe0ouR7iIHRMpFiCsRDXZo0-ENS8sONo_GjfJ-jmE-PF_76dkLbSs31B7HMQqxXYdlqhVDzbPuBqscHQSxPsn9wF0kmQPaZ-Y_p0HLo-9HTIloBxfME8ZPKfCS/s1600/SDC11693.JPG"><span style="font-family:verdana;"></span></a><span style="font-family:verdana;">Monday, March 14, 2011</span><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6ywJC6tmECbj88E0REBo3VDzi6s4NqzEVUNToRlsxI3m-5E5A3frJKOtEzcd2NJE1hx8zBGFsSiC1pfYWGZHgdrpImJNVyk1EDhPPGvvGAnOVISBNlbMmn6peXd1rUPF9SVlp43MfXqZh/s1600/SDC11690.JPG"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6ywJC6tmECbj88E0REBo3VDzi6s4NqzEVUNToRlsxI3m-5E5A3frJKOtEzcd2NJE1hx8zBGFsSiC1pfYWGZHgdrpImJNVyk1EDhPPGvvGAnOVISBNlbMmn6peXd1rUPF9SVlp43MfXqZh/s320/SDC11690.JPG" alt="" id="BLOGGER_PHOTO_ID_5591548094009325826" border="0" /></a><span style="font-family:verdana;">I LOVE Spring Break! A week away from work and it feels like I might catch up on a few outstanding projects.... Yeah right! Really just a chance to be lazy!!<br /><br />I have wanted to plan a garden for years but never wanted to put in the work to get it done. I decided to stay in Phoenix for S. B. so it was time to 'Just Do It'! The weather is perfect in March and no one was visiting this year so I definitely had the time. Some time back in January, I asked Jeff a few questions about his garden from last year. He was very excited to talk about it and was planning to plant again the week of Spring Break. We even arranged to share the cost of the rototiller rental since he did not need it for the full time and we could take care of my plot as well.<br /><br />I bought 3 bags of organic potting soil at Whole Foods over the weekend. But I had work to do! I was only using a portion of my backyard for my small garden plot, a little cut-out between the back of the garage and the south block wall. I have desert landscaping so the backyard was all rocks! I started around 10:00 A.M. with tunes and water. I made sure to start in the shaded section and shoveled rocks to another corner of the south wall for 2.5 hours. Man, my arms and back hurt at 1:00 when Geyer called to start the rototilling! There were still errant rocks in the corners and I knew I would try to hurt him if he told me those had to be moved too! We picked up the rototiller at his co-worker's house (did I mention that we got it for FREE?), stopped by Big Lots for more potting soil and headed to the Geyers. Jeff dragged all the bags to his backyard and we spread 4 bags over his plot. He started the rototiller and I picked up old plastic twist ties while I watched how he moved across the rows. We were at his house less than 45 minutes, I believe. We put the rototiller back in his truck and drove to my house. Then it was my turn to move some dirt! I was a little nervous after hauling rocks for hours. We spread the potting soil over the tiny plot and I got to diggin'. It was harder than I imagined and part of the problem was that we kept finding rocks and concrete pieces from the original build 8 years ago. I went over a few times and I think Geyer took pity on me and worked a few rows. Then Jeff had a great idea to use my compost pile and mix it into the freshly turned soil! Boy, did everything smell earthy after that!!<br /><br />Jeff cleaned the rototiller, back into the truck it went and we returned the rototiller to his co-worker. Then we drove to Baker's Nursery. Just as I was determined to plant an organic garden, Jeff was determined to support a local nursery! I was hopeful that they would carry organic plants and seeds and they did! We looked around, Jeff went on and on and on about tomato plants, and I got to shopping. For starter plants, I bought 4 kinds of peppers (banana, green 'better belle', purple beauty, Thai hot), 3 zucchini squash, 2 tomato, and 1 each of basil, cucumber and parsley. For seeds, I bought carrot, celery, cilantro, green onions, lettuce (mixed greens), sugar snap peas and tomato. Jeff suggested that I let the plants settle in my house overnight, rake the fresh dirt (had to buy a rake at Home Depot!) to even it out and water it that night.<br /><br />I hiked the next morning so I planted late morning. I read the seed packages, realized that I needed to soak the sugar snap peas overnight so those would have to be planted later, and placed seeds in the south end of the plot as they needed less sun and the starter plants could handle full sun in the north end. Check out the picture of the garden below (minus the sugar snap peas)!</span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTjOvqxqCMdfVNuToBcELe0ouR7iIHRMpFiCsRDXZo0-ENS8sONo_GjfJ-jmE-PF_76dkLbSs31B7HMQqxXYdlqhVDzbPuBqscHQSxPsn9wF0kmQPaZ-Y_p0HLo-9HTIloBxfME8ZPKfCS/s1600/SDC11693.JPG"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTjOvqxqCMdfVNuToBcELe0ouR7iIHRMpFiCsRDXZo0-ENS8sONo_GjfJ-jmE-PF_76dkLbSs31B7HMQqxXYdlqhVDzbPuBqscHQSxPsn9wF0kmQPaZ-Y_p0HLo-9HTIloBxfME8ZPKfCS/s320/SDC11693.JPG" alt="" id="BLOGGER_PHOTO_ID_5591550241202939138" border="0" /></a><span style="font-family:verdana;">I am so curious what the Purple Beauty Bell Pepper will look and taste like? Yummy for sure!<br /></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWGT3K3U7PCFrMLAZ8Yy6hzjcqgf0Ilm5KCgmiCRRdtjHwFX2lvpwshgpqfwXSc9eAIK2B5ZVZ2QiiphpB77Vk7tD4izkl78XVd0BLrwNIfk7Eq9-W_EGqhCm7uzcOSqUlbF1u2ZwjRATL/s1600/SDC11710.JPG"><img style="float: right; margin: 0pt 0pt 10px 10px; cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWGT3K3U7PCFrMLAZ8Yy6hzjcqgf0Ilm5KCgmiCRRdtjHwFX2lvpwshgpqfwXSc9eAIK2B5ZVZ2QiiphpB77Vk7tD4izkl78XVd0BLrwNIfk7Eq9-W_EGqhCm7uzcOSqUlbF1u2ZwjRATL/s320/SDC11710.JPG" alt="" id="BLOGGER_PHOTO_ID_5591549735537130274" border="0" /></a><br /><span style="font-family:verdana;">Next task...<br />sun shade!! :)</span><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTjOvqxqCMdfVNuToBcELe0ouR7iIHRMpFiCsRDXZo0-ENS8sONo_GjfJ-jmE-PF_76dkLbSs31B7HMQqxXYdlqhVDzbPuBqscHQSxPsn9wF0kmQPaZ-Y_p0HLo-9HTIloBxfME8ZPKfCS/s1600/SDC11693.JPG"><br /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWGT3K3U7PCFrMLAZ8Yy6hzjcqgf0Ilm5KCgmiCRRdtjHwFX2lvpwshgpqfwXSc9eAIK2B5ZVZ2QiiphpB77Vk7tD4izkl78XVd0BLrwNIfk7Eq9-W_EGqhCm7uzcOSqUlbF1u2ZwjRATL/s1600/SDC11710.JPG"><br /></a>Suzannehttp://www.blogger.com/profile/13019262321774612474noreply@blogger.com0tag:blogger.com,1999:blog-7051683431231007811.post-86528524155239984692011-04-03T15:32:00.000-07:002011-04-03T19:09:25.372-07:00Addicted to Running<span style="font-family:verdana;">Training Run (SSD): Saturday, 3/5/2011</span><br /><span style="font-family:verdana;"><br />After the painful run during WITW 5K on 2/19, I rested for 4 days and ran 3 miles with Jeff on 2/24. My foot protested as well so I decided to rest it again. I really thought 9 days would be enough rest time!<br /><br /></span><span style="font-family:verdana;">In addition, I went to see my PCP earlier in the week. She confirmed that it was plantar fasciitis, told me to keep up the icing each day, gave me exercises to try as well as increased dosage of anti-inflammatory pills. I could get a referral after trying this "prescription" for a week. Since I had been struggling for almost a month, I was pretty sure I would be seeing a specialist within a few weeks.</span><br /><span style="font-family:verdana;"><br />Geyer had been struggling with bronchial issues so we were both out of commission. :(<br /><br />This Saturday, I slept in so I ran solo after waking up and going through my morning routine. Unfortunately I goofed around a little too much and the sun kept rising.</span><span style="font-family:verdana;"> Finally I drove to the gym to run in the neighborhood.</span><span style="font-family:verdana;"> I started around 10:00 A.M. and it was pretty warm for early March. I hoped I had enough fuel for 3-4 miles. My left foot started to hurt about 1 mile into the run so I ran and walked the rest of the route.<br /><br />I had a 20K race scheduled in 3 weeks and I started to get nervous. I knew my legs and lungs could handle the mileage but pain during a short, slow run does not miraculously disappear during a 12-mile run and walking it was unappealing. I WANT TO RUN! Arrrgggghhhh!! :s<br /></span>Suzannehttp://www.blogger.com/profile/13019262321774612474noreply@blogger.com0tag:blogger.com,1999:blog-7051683431231007811.post-21867719558566364022011-04-03T14:18:00.000-07:002011-04-03T15:24:42.722-07:00Walk in the Wild 5K 2011<span style="font-family: verdana;">4th race in 2011: 2/19/2011, Walk in the Wild 5K at Phoenix Zoo, Phoenix, AZ.</span><br /><span style="font-family: verdana;"><br />I found another race for the LCK Cross Country team. Though the ARR race was free, the transportation cost tapped out our measly budget. This time the kids had to pay for the race. The entry fee was only $10 for children and it included admission to the zoo after the race so a sweet deal! I arranged for parents to drop off the kids at the Zoo and asked another teacher to help chaperone the group. I signed up for this race even though my foot problem from the previous Saturday was worsening instead of improving. I ran/walked about 7.5 miles during the week but my foot hurt pretty good when running. :(<br /><br />It was another chilly, dark morning to start a race, with the added threat of rain. Seven (7) students and I met in front of the rabbit's statue by the School Entrance, with plenty of time before the start. I had picked up the T-shirts and race bibs a couple of days before. That made it easier -- no waiting in line! So Elisa (parent), Melissa (teacher) and I attached race bibs to front of shirts. This race was untimed so no messing with timing chips. Elisa took a few pictures of the team and then we made our way to the start line. There were lots of parents and children at this race and we missed our chance to get closer to the front of the line.<br /><br />We took off and the course was narrow at the beginning. The course included rolling hills around the zoo but the inclines were manageable in most spots. As usual the students stopped to walk often. I started out with the slower kids then ran ahead and caught up with Christopher and Denilson, the faster ones. When those 2 stopped to walk, I went back to run/walk with the second group and repeated this pattern several times. We had to run the first leg 2 times so that was a little boring for me. We loved running through the zoo, past the monkeys, lions, tiger, camels, giraffes and more! During the last leg, as we were coming around a turn, with maybe 0.25 miles to the finish line, I could hear and see the Finish Line Party so I encouraged Christopher and Denilson to run it in. We did but Denilson ran out of steam so Christopher and I crossed the finish line together, 7 minutes faster than his first race! Denilson crossed the line about a minute later. Then I ran back up the hill to meet the second group and run in with them. This second group is very social and was more interested in talking and walking than running. We indulged in the yummy fruit and snacks and also watched other people finish the race.<br /><br />Only bad part: my foot hurt during the entire race so I knew I was going to have to take a break for at least a few days. :s Luckily no race planned for 5 weeks; I was hoping for a quick recovery....<br /><br />We enjoyed the zoo for another hour and a half. Joshua took a camel ride for $5. A</span><span style="font-family: verdana;">nother fun day for all! Next race...ARR South Mountain Classic 5K in late March! :)</span>Suzannehttp://www.blogger.com/profile/13019262321774612474noreply@blogger.com0tag:blogger.com,1999:blog-7051683431231007811.post-57516497912027680832011-03-29T21:09:00.000-07:002011-03-29T23:14:18.998-07:00Training Run That Led to Plantar Fasciitis :(<span style="font-family:verdana;">Training Run (LSD): Saturday, 2/12/2011</span><br /><span style="font-family:verdana;"><br />Since I am a "little" behind on my posts, I have to include the date in the body so everyone can follow along with my procrastination! At least I have a few comments when I logged the run on dailymile<dailymile.com> . Otherwise, I would have trouble remembering some of the details and anyone who knows me well, knows that I am all about the details. ;)<br /><br />Jeff (running partner) and I decided to run 3-4 miles several times a week and schedule long runs (6-10 miles) on Saturday morning as a way to build a solid base for the January 2012 marathon. Then we will get really crazy this October and toss in the 18-20 miles as part of the necessary preparation!<br /><br />We ran 8 miles the previous Saturday (2/5) with few issues. Geyer had been struggling with calf issues (I told him to go vegetarian but to no avail yet!) since December I think but recently bought compression sleeves and raved about the tight feeling. He did feel a twinge around mile 6, we slowed down, he ran through it and was fine. I got a stitch around mile 5.5, slowed down, did the 'arms overhead' thing, worked it out.<br /><br />Ok, back to the 2/12 run. We started around 8:30 A.M., a decent time for a Saturday morning run in mid-February, and decided to run 8, maybe 10, miles again. We parked near 44th Street & Camelback and ran on Lafayette and canal into old town Scottsdale. My legs and lungs felt great but calves were bothering Jeff again and compression sleeves were not helping this time. The run/walk/run/walk/run pattern was sporadic and I had trouble getting into any rhythm. I know Jeff had it worse since he was in pain. Anyway, despite the lovely views along Lafayette, I was frustrated because usually my head is clear after a long run. I dropped off Jeff at his house, headed home to grab a snack and pickup my gym bag, and drove to the gym to cross train. However, it was a beautiful morning, I like to exercise outside and I had the time that weekend. I figured I had 3-4 miles left in my legs since I walked so much of the LSR. I took off, too quickly I realize now. About 1 mile in, the bottom of my left foot started to hurt and I continued to run and tried to ignore the pain. I finally stopped to walk after 3.7 miles, just 0.25 mile from the gym. The heat from the sun beating down on me + the foot pain was more than I could handle. I hobbled through the rest of my gym routine (whirlpool, pool walking & sauna/steam room). On a positive note, I enjoyed a Chocolate Outrage GU after the run and as far as an artificially flavored energy gel goes, CO is Yumster! Unfortunately, I neglected to ice my foot when I got home. And I added to the pain by going to a friend's birthday party that night and danced the night away in heels. PAINFUL!<br /><br />This reads like a soap opera, right?! Next on 'Plantar Fasciitis', does Chloe tell Patrick that she is carrying E. J.'s baby or does Suzanne get a foot transplant from a Good Samaritan who is really her twin brother switched at birth and then stolen from the hospital? And J. R. may have been shot by an overzealous cyclist on an earlier episode of 'P. F. Dallas'! :D</dailymile.com></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjC1jOd2g03LvVGeipQQpcB3JfV67Tx50qoHjY5Z0dCmU0M8jSXR2QGWbDTrMevu1YZJMKVLSC2azdL4jEAb-KbLpIU-2v-yOy6dIm2vEmydhnFE54rMX6Njc-1Ejgq-nMjU7l7jk8fcNg8/s1600/PhilipStephaniefaceeachother.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 129px; height: 172px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjC1jOd2g03LvVGeipQQpcB3JfV67Tx50qoHjY5Z0dCmU0M8jSXR2QGWbDTrMevu1YZJMKVLSC2azdL4jEAb-KbLpIU-2v-yOy6dIm2vEmydhnFE54rMX6Njc-1Ejgq-nMjU7l7jk8fcNg8/s320/PhilipStephaniefaceeachother.jpg" alt="" id="BLOGGER_PHOTO_ID_5589751105355610210" border="0" /></a><span style="font-size:78%;"><span style="font-family:verdana;"> Does this dress make me look pregnant?<br /> Do you think Patrick can tell?</span></span>Suzannehttp://www.blogger.com/profile/13019262321774612474noreply@blogger.com0tag:blogger.com,1999:blog-7051683431231007811.post-67862435556803754442011-03-28T22:15:00.001-07:002011-03-28T23:45:11.401-07:00ARR Desert Classic 5K 2011<span style="font-family:verdana;">3rd race in 2011: 1/29/2011, AZ Road Racers Desert Classic 5K, Surprise, AZ.</span><br /><span style="font-family:verdana;"><br />I wanted to run 1 leg (of 5 legs) of the marathon relay at this event but I did not find enough people to round out the team in time. Plus this location was nearly an hour away from home! About the same time, I started a cross country team with 6th-8th graders from my school and I began to scope out races. ARR offers FREE entry for children under 17 so it seemed like a perfect opportunity! I arranged for Saturday bus transportation and everyone got excited about the race. I did not sign-up for the race because I wanted to cheer on my students so why pay money for a race when I am not running all out.<br /><br />On this chilly, dark January morning, eight (8) students and I met early at the school and took off in the bus at 6:10 A.M., a little later than planned! It was a little nerve-wracking as we arrived at race start time, seemingly no time to spare. I did not know this area well but it seemed like it was in a residential section and the parking signage was poorly marked. Thankfully one family of a student drove ahead of us and picked up their race bibs! Once we parked the bus and hustled over, Elisa (parent), James (bus driver) and I attached race bibs to front of shirts and looped timing chips through shoelaces. Then we made our way to the start line. The half marathon had already started and the 5K was to start within next 5-10 minutes. James took a few pictures of the team and I quickly checked with the race director to see if I could run along the course to check on my runners. He said I could run the entire course with them if I wanted.<br /><br />We took off along this narrow course with a gradual incline until the turnaround. It took us about 15 minutes to run off the chill and the students stopped to walk often so I stopped often to walk with them! As we walked, I suggested that they check out the other runners, especially the other kids, notice their form and encouraged them to cheer their fellow runners. That was 1 fun aspect to hear them say, "Great job running" or "Way to Go" to people they had never met. The other thing is how amazed they were at the young runners who were really good and we even overheard a few kids talk about their running goals and past races...too cute! After the turnaround, the team naturally split into 2 groups so I took turns running with the faster group, then slowing down to catch up with the second group and running ahead to get back to first group. At the last stretch, with maybe 0.15 miles to the finish line, I encouraged the faster group to run it in. One of the parents was waiting for us and took pictures as we crossed the finish line. Then I ran back up the hill to meet the second group and run in with them. The sheer excitement at completing the race made it lots of fun to interact with the middle schoolers after the race. We indulged in the FREE snacks and also watched half marathoners finish their race. I ran into Reid, a really fast runner/blogger, after he finished the half marathon and was awaiting his turn in 1 leg of the marathon relay...amazing!<br /><br />We took the picture below as we waited for race results to be posted. The students started asking about our next race and if we could run longer races.<br />Joshua: I want to run a 10K next time.<br />Carlos: Wait, a 10K is like 2 5Ks. I barely made it through the 5K today!<br /><br />Hahahaha! </span><span style="font-family:verdana;">Great accomplishment and a fun day for all! Next year...running the full marathon relay in 2012!! :D<br /></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXm7kFX1BkaDQEA6coOVIP5ugyYtbHrvvnLKNY6DqqkBkPuKXtwmsNfDoxO_rqkw8P_glKpHOJbi82O_DMmAc1tK2rjmHjUFGIhfN7k0gdhnlRwwMorSGwKNsDGdqwGEwz2NwyjBEQFQ1h/s1600/SDC11684.JPG"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXm7kFX1BkaDQEA6coOVIP5ugyYtbHrvvnLKNY6DqqkBkPuKXtwmsNfDoxO_rqkw8P_glKpHOJbi82O_DMmAc1tK2rjmHjUFGIhfN7k0gdhnlRwwMorSGwKNsDGdqwGEwz2NwyjBEQFQ1h/s320/SDC11684.JPG" alt="" id="BLOGGER_PHOTO_ID_5589366777969315106" border="0" /></a><span style="font-family: verdana;font-size:85%;" > Motto on back of L.C.K. Dragons T-shirt:<br /> IMPROVING-every minute, every second, every student!</span>Suzannehttp://www.blogger.com/profile/13019262321774612474noreply@blogger.com0tag:blogger.com,1999:blog-7051683431231007811.post-55160717212912087222011-03-26T21:53:00.000-07:002011-03-26T22:45:24.586-07:00P. F. Chang's Rock 'N Roll AZ 1/2 Marathon 2011<span style="font-family: trebuchet ms;font-family:verdana;" >2nd race in 2011: 1/16/2011, P. F. Chang's Rock 'N Roll AZ 1/2 Marathon, Phoenix, AZ.</span><br /><span style="font-family: trebuchet ms;font-family:verdana;" >I ran my 1st half marathon at RNR AZ in January 2010 so this race is my favorite for emotional 'goal setting' reasons. I basically had taken the summer off from training due to laziness and the fact that I was fried from the AZ heat AKA Hades! I ran a pitiful 5K race in mid-September and then hastily prepared for the Lincoln YMCA 1/2 Marathon at South Mountain in late October. I got hit hard by the rolling hills on this course and said, "AYFKM?!" throughout this race. I finished the race, albiet barely, but after that, I decided I better get my $H!T together since I had to defend my crown (I mean, beat my previous record) in January. About that time, Jeff, the P.I.T.A. from Monte Vista, emailed & begged me to train (with) him. We started training together the first week of November. It is a great partnership because we run at a similar pace and both like to run in the morning. Unfortunately I have to endure his ridiculous attempts at humor and other unmentionable habits but I am like Mother Theresa so it works!</span><br /><br /><span style="font-family: trebuchet ms;font-family:verdana;" >We trained well in November and most of December. I ran 2 races (10K and 10-miles) in November and Jeff ran a half marathon in early December. Then Jeff starts to complain (loudly!) about his calves and defaults on this race. He leaves me hanging until we are carpooling to the light rail. Then he drops me off along with a stranger (Meghan, teacher at his school) running her first race. Jeff did let me borrow his Garmin so that was a treat. We walked to the start line, made the usual small talk, and I told her that she was not allowed to pass me at any point in the race. She agreed as I had shared numerous race secrets with her!</span><br /><br /><span style="font-family: trebuchet ms;font-family:verdana;" >I made my way to corral 9 (woohoo, moved up from #12 last year!) and excitedly moved forward as each corral crossed the start line. I tried to run smoothly instead of the usual 'sprint out of the gate' and the crowd at the start definitely slowed me down. I made up time and stayed pretty steady for awhile. I hit the hill at mile 9 and slowed down. I need to train with hills again! I finished strong at 2:12, thank goodness for the crowds along the way. I enjoyed the Post-Race party and I am always impressed with the number of people who run the half or full marathon. Great accomplishment! Next year...running the full in 2012!! :D</span><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjF05gydfhmdLrCKt3nczwOrYMKKnwyc3aw37L6WMCIJSh0l-bfViL0MVcz90697c7kO-CU8V4zgxNi38AADxxOjmhiIQ5p0F8-6Cx8IKUHeGUAUJb7cvJgVzjm2mKgZfUFCZTDQq6RKADz/s1600/MarathonHalfPFCAZ01162011P.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 320px; height: 103px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjF05gydfhmdLrCKt3nczwOrYMKKnwyc3aw37L6WMCIJSh0l-bfViL0MVcz90697c7kO-CU8V4zgxNi38AADxxOjmhiIQ5p0F8-6Cx8IKUHeGUAUJb7cvJgVzjm2mKgZfUFCZTDQq6RKADz/s320/MarathonHalfPFCAZ01162011P.jpg" alt="" id="BLOGGER_PHOTO_ID_5588630043461647410" border="0" /></a>Suzannehttp://www.blogger.com/profile/13019262321774612474noreply@blogger.com1tag:blogger.com,1999:blog-7051683431231007811.post-54878529852251973812011-03-26T20:35:00.000-07:002011-03-28T23:52:54.816-07:00Freeze Your Thorns Off 5K 2011<span style="font-family:trebuchet ms;">Ok, I am officially the worst blogger ever! I last blogged in mid-December & could not muster even 2 measly minutes to blog during my 2 weeks of winter vacation...nothing!! Well, I set a 2011 goal to run 11 races so I decided to check in at the end of the 1st Quarter to see how I am doing.</span><br /><br /><span style="font-family:trebuchet ms;">1st race of 2011: 1/8/2011, Freeze Your Thorns Off 5K at Papago Park, Phoenix, AZ.</span><br /><span style="font-family:trebuchet ms;">My running parter, Jeff, invited me to sign-up for this FREE, casual race with his running blogger friends. I had heard about a few of them (Adam, Lauren and Rio) and I had met Lauren at the SCC track in December. I LOVE free races (really, free anything!) so I signed up immediately. Adam organized the race and invited people outside the valley to run that day in their neck of the woods and submit a virtual report. Kind of a cool idea. On this chilly January morning, I carpooled with Jeff and his neighbor, Kim, to Papago Park. While enduring frigid temperatures (low 40s in Phoenix...brrrhhhh!), we hung out in the parking lot trying to stay warm for 15 minutes before the race started. There were about 15 Phoenicians ready to run.</span><br /><a style="font-family: trebuchet ms;" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGyS0lkAmQ5spzDeHFDdEyonEVULLvMKmSV6oniGUr3r9Zwdg8ZaWcyRKSHdfP4VSsx_ji0QZHkoRN0gQSAmpiSTJrlWaCEvmcSIUWz7iAnnYp4ZijiWkpvnMa8vT6DXsWW1XxGUPrWqxf/s1600/SDC11642.JPG"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGyS0lkAmQ5spzDeHFDdEyonEVULLvMKmSV6oniGUr3r9Zwdg8ZaWcyRKSHdfP4VSsx_ji0QZHkoRN0gQSAmpiSTJrlWaCEvmcSIUWz7iAnnYp4ZijiWkpvnMa8vT6DXsWW1XxGUPrWqxf/s320/SDC11642.JPG" alt="" id="BLOGGER_PHOTO_ID_5588608350168429074" border="0" /></a> <span style=";font-family:trebuchet ms;font-size:85%;" >Jeff, Kim and I hug it out before the 7:42 A.M. start!</span><br /><br /><span style="font-family:trebuchet ms;">The course was marked with flour (the other white powder was to be enjoyed at the post-race party!) so that gave me a good idea that the goodie bag was likely to be chintzy. Adam gave the official start signal (I think he said, "Go!") and the small group was off and ... running! Jeff and I had quickly assessed the level of the participants and decided we probably would come in close to last place. Other than Adam, there were some impressive runners in that group. We actually ran a solid race and finished ahead of 5 people, including a couple pushing a baby-in-stroller. The only snag was the course was marked just short at the halfway point so we ran 3 instead of 3.1 miles. Oh well.</span><br /><br /><span style="font-family:trebuchet ms;">I thought the organizers did a great job and I met some nice people! I definitely would run this race again and I hear they are planning the 2nd Sweat Your Thorns Off 5K this summer. I will be there, wearing less clothes since it will be 108 degrees! :)</span>Suzannehttp://www.blogger.com/profile/13019262321774612474noreply@blogger.com1tag:blogger.com,1999:blog-7051683431231007811.post-11665228962552363772010-12-12T17:59:00.000-08:002010-12-12T19:34:44.098-08:00Running Thoughts...2010 in Retrospect<span style="font-size:100%;"><span style="font-family: trebuchet ms;">Jeff, my crazy/funny running partner, tagged me to respond to a list of survey questions. I'm doing it today because I am a horrible procrastinator and thankfully it was a short survey!</span><br /> <br /> </span> <div style="color: rgb(255, 0, 0); font-family: trebuchet ms; font-size: 15px; line-height: 21px;"><span style="font-size:100%;"><span style="background-color: rgb(247, 150, 70);">1. What are you most proud of accomplishing in 2010?</span></span></div> <div style="color: white; font-family: trebuchet ms; font-size: 15px; line-height: 21px;"><span style="font-size:100%;"><span class="Apple-style-span"><span class="Apple-style-span" style="color: black;"><span class="Apple-style-span" style="background-color: white;">I am proudest of FINALLY training for and running in the 2010 P. F. Chang's Rock 'N' Roll AZ Half Marathon, my first half marathon. I had been talking about it (mostly to myself!) since it started many years ago. I never got it together previously and always told people that it was 'too late to train' when I saw the fall/winter promotions. I ran an AMAZING race and made 2010 my year of running. Honorable mention is that I ran 10 races in 2010! I also ran a 5K with my brother and sister which is a fitness tradition I want to continue and add more family members! :D<br /> <br /></span></span></span></span></div> <div style="color: rgb(255, 0, 0); font-family: trebuchet ms; font-size: 15px; line-height: 21px;"><span style="font-size:100%;"><span style="background-color: rgb(247, 150, 70);">2. What are your running goals for 2011?</span></span></div> <div style="color: white; font-family: trebuchet ms; font-size: 15px; line-height: 21px;"><span style="font-size:100%;"><span style="color: black;"><span class="Apple-style-span" style="background-color: white;">I want to continue running without over-training, stay healthy and run 11 races in 2011! I want to run a half marathon in each quarter and continue the race tradition started with my brother and sister and hopefully another one with my cousins. I want to expand my list of running partners because I need that accountability. And I am committed to eating more TRUE food and losing 20 pounds that I do not need on my body.</span></span></span></div> <div style="color: white; font-family: trebuchet ms; font-size: 15px; line-height: 21px;"><span style="font-size:100%;"><span style="background-color: rgb(247, 150, 70); color: black;"><br /> <span style="color: rgb(255, 0, 0);">3. What is your favorite race?</span></span><br /> <span style="color: black;"><span class="Apple-style-span" style="background-color: white;">The P. F. Chang's Rock 'N' Roll Arizona Half Marathon. It was my first race in 2010 and I was ready to sign-up for 2011 as soon as I finished (well almost...as soon as I could walk without pain)! I really liked running through my town, from my former downtown digs through my current 'hood and into Tempe.</span></span></span> </div> <div style="color: white; font-family: trebuchet ms; font-size: 15px; line-height: 21px;"><span style="font-size:100%;"><span class="Apple-style-span" style="color: black;"><span class="Apple-style-span" style="background-color: rgb(230, 145, 56);"><br /> <span style="color: rgb(255, 0, 0);">4. What is your favorite holiday guilty pleasure?</span></span></span></span></div> <div style="color: white; font-family: trebuchet ms; font-size: 15px; line-height: 21px;"><span style="font-size:100%;"><span class="Apple-style-span" style="color: black;"><span class="Apple-style-span" style="background-color: white;">Eggnog...duh! And the FULL FAT version, not the low-fat crap...Christmas only happens once a year! Well, food is always at the top of my guilty pleasure list. After that, mocking hideous sweaters and vests that people persist in wearing during the holidays. Come on, people, some things should stay lost in the attic or basement!</span></span><span class="Apple-style-span" style="color: black;"><span class="Apple-style-span" style="background-color: white;"></span></span></span></div> <div style="color: white; font-family: trebuchet ms; font-size: 15px; line-height: 21px;"><span style="font-size:100%;"><span style="background-color: rgb(247, 150, 70); color: black;"><br /> <span style="color: rgb(255, 0, 0);">5. What was your most embarrassing running moment?</span></span></span></div> <span style="font-size:100%;"><span class="Apple-style-span" style="color: black; font-family: trebuchet ms;">During my July 2010 visit to TN, my brother, sister and I ran in the 1st Annual Race Across the Spectrum 5K.</span><span style="font-family: trebuchet ms;"> We arrived at the check-in table with plenty of time before the 7:00 A.M. start. I waited in line for 15 minutes, then stepped up to the front of the line to pickup my race bib and Tshirt. Only to find out that another 'Suzanne Johnson' had picked up MY goodie bag! Seriously...an imposter at a 5K...in Brentwood?! Joel and Tara (with verified race bibs attached to their shirts) were impatiently waiting so we could take the pre-race family photo and I had to provide blood and urine samples and run the 50-yard dash before I can get another bib! WTF...WTH...AYFKM?!? To add to the insult, her running time (1o minutes after me) was recorded under my name and original bib number. Apparently the race organizers were only indulging me with another bib and did not really intend to update the new bib number in the race results. Arrrggghhh!! In the post-race survey, I fervently recommended that they require fingerprint scanning next year...hehe! [It was still a FUN race with my siblings and we laughed about the mix-up the rest of the weekend!]</span><br /> <span class="Apple-style-span" style="color: black; font-family: trebuchet ms;"><br />Tagging...hmmm...I only have a few followers at the moment...so I guess Jai (BIL) and Julia (2YO niece) need to start running and setting their goals!</span></span><span style="font-size:100%;"><span class="Apple-style-span" style=";font-family:trebuchet ms;color:black;" ></span></span>Suzannehttp://www.blogger.com/profile/13019262321774612474noreply@blogger.com1tag:blogger.com,1999:blog-7051683431231007811.post-60344744685981528032010-11-28T19:13:00.000-08:002010-11-28T19:42:49.973-08:00Vegetarian Lasagna<span style="font-family: verdana;"><span style="font-size:100%;">Foodie posts continue!! :D A few weeks ago, I contemplated my first Thanksgiving dinner as a <span class="blsp-spelling-corrected" id="SPELLING_ERROR_0">vegetarian and decided to make lasagna. However, I got lazy (shocking!) and ended up going to a friend's house and ate the side dishes (yum, 2 helpings).</span> Surprisingly, I was not tempted by the turkey at all.</span> Yesterday I picked up my usual vegetable bag at d'lish coffee shop and had lots of arugula. Then I remembered that I made lasagna with arugula last month but it was chocked full of Gorgonzola cheese and heavy cream.</span><span style="font-family: verdana;"> I still had the makings for "regular" veggie lasagna so I decided to make it this weekend and have yummy leftovers for the week. This version was amazingly DELICIOUS and healthier!<br /><br />Ingredients:<br />8 Vita Spelt organic Lasagna noodles (I soaked noodles in water for 30 minutes)<br />1 carton (15 ounces) ricotta cheese [I used organic firm tofu]<br />1 organic brown egg<br />2 tablespoons fresh parsley, minced<br />4-5 cups spaghetti sauce (I used organic diced tomatoes + seasonings)<br />1 package (16 ounces) frozen chopped spinach, thawed and drained<br />[I used arugula instead of spinach because I have lots of arugula!]<br />1/4 cup organic chopped walnuts<br />2 cups organic shredded mozzarella cheese<br />1 cup organic shredded Parmesan cheese<br />[I added several cloves of fresh garlic and a chopped onion.]<br /><br />Cook lasagna noodles for 9-11 minutes and drain. [I soaked noodles instead of cooking this time and I should have soaked noodles for 10-15 more minutes.] Combine ricotta cheese/tofu, egg and parsley. Oil an 11" X 7" X 2" baking dish. Spoon 1 cup of sauce on bottom of baking dish and layer with 4 noodles. Top with 1/2 of each: ricotta/tofu mixture, nuts, spinach, mozzarella cheese and sauce. Add second layer of noodles and repeat with remaining ingredients. Top with Parmesan cheese and parsley. Bake uncovered at 350 degrees F for 45 minutes. Cover and let stand for 10 minutes before serving. Serves 6.<br /></span>Suzannehttp://www.blogger.com/profile/13019262321774612474noreply@blogger.com1tag:blogger.com,1999:blog-7051683431231007811.post-30904661860738551962010-11-28T18:44:00.000-08:002010-11-28T19:11:55.769-08:00Homemade Organic Granola Bars<div class="ingredients" style="margin-top: 10px; font-weight: bold; color: rgb(51, 0, 51);font-family:verdana;"> <h3><span style="font-size:85%;"><span style="font-weight: normal;">Making more food! I found this recipe, posted in 2006, on the AllRecipes website. I made the granola bars last night and they are super yummy. Be prepared to get your hands really sticky! I enjoyed licking my fingers after pressing mixture into the pan. <span style="color: rgb(255, 0, 0);">YUM!!</span> Next time I will use less brown sugar and honey. The bars were a little too sweet.</span> </span><span style="font-weight: normal;font-size:85%;" ><span style="font-family:verdana;">The recipe makes 24 bars (approx 1 ounce). Amount Per Serving</span><span style="font-family:verdana;">: Calories: 161, Fat: 5.5g, Cholesterol: 9mg. ENJOY!!!<br /></span></span></h3><h3><span style="font-size:85%;"> Ingredients:</span></h3><h3 style="font-weight: normal;"><span style="font-size:85%;">2 cups organic rolled oats</span></h3><h3 style="font-weight: normal;"><span style="font-size:85%;">3/4 cup packed organic brown sugar</span></h3><h3 style="font-weight: normal;"><span style="font-size:85%;">1/2 cup organic wheat germ [I used 1/4 cup each: ground flax seed & wheat germ]<br /></span></h3><h3 style="font-weight: normal;"><span style="font-size:85%;">3/4 teaspoon organic ground cinnamon</span></h3><h3 style="font-weight: normal;"><span style="font-size:85%;">1 cup organic spelt flour</span></h3><h3 style="font-weight: normal;"><span style="font-size:85%;">3/4 cup organic raisins (optional) [I used 1/4 cup each: shredded coconut, cranberries, raisins]<br /></span></h3><h3 style="font-weight: normal;"><span style="font-size:85%;">3/4 teaspoon sea salt</span></h3><h3 style="font-weight: normal;"><span style="font-size:85%;">1/2 cup organic or local honey</span></h3><h3 style="font-weight: normal;"><span style="font-size:85%;">1 organic egg, beaten</span></h3><h3 style="font-weight: normal;"><span style="font-size:85%;">1/2 cup organic vegetable oil (I substituted canola)<br /></span></h3><h3 style="font-weight: normal;"><span style="font-size:85%;">2 teaspoons organic vanilla extract</span></h3><h3 style="font-weight: normal;"><span style="font-size:85%;">1/4 cup chopped organic almonds and walnuts [I added the nuts]<br /></span></h3> </div> <div style="border-top: 1px dotted rgb(204, 204, 204); width: 300px; margin-top: 20px; font-family: verdana; color: rgb(51, 0, 51);"> </div> <div class="directions" style="margin-top: 10px; color: rgb(51, 0, 51);font-family:verdana;"> <h3><span style="font-size:85%;"> Directions:</span></h3> <ol><li><span style="font-size:85%;"><span class="plaincharacterwrap break"> Preheat the oven to 350 degrees F. Grease a 9x13 inch baking pan. </span></span></li><li><span style="font-size:85%;"><span class="plaincharacterwrap break"> In a large bowl, mix together the oats, brown sugar, wheat germ, cinnamon, flour, raisins and salt. Make a well in the center, and pour in the honey, egg, oil and vanilla. Mix well using your hands. Pat the mixture evenly into the prepared pan. </span></span></li><li><span style="font-size:85%;"><span class="plaincharacterwrap break"> Bake for 30 to 35 minutes in the preheated oven, until the bars begin to turn golden at the edges. Cool for 5 minutes, then cut into bars while still warm. Do not allow the bars to cool completely before cutting or they will be too hard to cut. </span></span></li></ol> </div> <span style="font-size:85%;"><a style="font-family: verdana;" name="nutritionpanel" class="nutritionanchor"></a></span><span style="font-size:85%;"><span style="font-family:verdana;"></span><span style="font-family:verdana;"></span></span>Suzannehttp://www.blogger.com/profile/13019262321774612474noreply@blogger.com0tag:blogger.com,1999:blog-7051683431231007811.post-21576545089631551392010-11-27T18:33:00.001-08:002010-11-27T19:14:58.444-08:00ARR Thanksgiving Day Classic 2010<span style="font-family: verdana;">I had planned to be in Phoenix for Thanksgiving again because I only had 2 days off from work and I have cutoff air travel for awhile. [Side note: I have not been home for Tday since 2000. :( ] So I decided, why not participate in a 'Turkey Trot' before chowing down, taking a turkeyless-induced nap, and then checking out the local movie theater? I was reminded of the Boulevard Bolt that I ran a few times back in the 90s in Nashville. Ironically, no one in my family ever went to those races with me even though I was surrounded by family when I lived in TN. And the BB was a 5K and back then I always struggled to run 3.1 miles. Now that is my regular training workout. This year I signed up for the 10-mile event because the ARR race was in Peoria, about 35 minutes away, plus it benefited Peoria Pantry and I needed a 'long distance' training run before the end of the year. The race started at 8:00 A.M. so I arrived at Peoria Sports Complex at 7:15 A.M. with plenty of time to pickup my race bib and Tshirt. It was COLD and WINDY...definitely unexpected weather pattern for Phoenix and disliked by me!! I hurried back to my car to attach the bib to my race shirt, drink a little water and put away my new ARR shirt and <span style="color: rgb(255, 0, 0); font-weight: bold;">STAY WARM</span>. At 7:45 A.M., I lined up a little behind the 'START' line, sent a text message to my mother and tried to stay loose while freezing. The race started with a very CROWDED path and my toes were cold and numb for at least the first 3 miles. It sucked because I was pretty uncomfortable. Then, FINALLY, I felt like I was running in a good rhythm: smooth breathing, strong legs, decent pace. I had trouble between miles 5-7 with the rolling 'hills' on the course. I felt GREAT between miles 7-9 and I picked up the pace with ease. Plus I knew I had been slower earlier in the race and was hoping to make up some time. However, I may have pushed it because my right foot (with a burgeoning pinky toe blister...ugh!) started to burn as I finished mile 8 and approached the last mile. This mile hurt the most. I almost stopped to walk but I wanted to finish so badly. I know I would have finished a sub-10minute/mile pace except for that last mile. I am very <span style="color: rgb(0, 0, 153); font-weight: bold;">THANKFUL</span> that I finished the race in 1:40, was able to support ARR & PP, talk with my family for over an hour (YAY!), and was able to enjoy dinner/movie with friends. I pray for those who are struggling without family, friends, health, housing, food, job right now. My right foot is recovering nicely and I look forward to running tomorrow morning! BLESSINGS all around!! :D<br /></span>Suzannehttp://www.blogger.com/profile/13019262321774612474noreply@blogger.com0tag:blogger.com,1999:blog-7051683431231007811.post-81642789287377468802010-11-13T18:24:00.000-08:002010-11-13T19:15:21.595-08:00Homemade Organic Granola<span style="font-family:lucida grande;"><span style="font-family:verdana;">Well I am trying out this blog thing so I decided to write about my other favorite topic besides running...FOOD! For much of the last year, I have been exploring more ways to make my food...to add what I want and leave out ingredients (salt, sugar, long/</span><span class="blsp-spelling-corrected" id="SPELLING_ERROR_0" style="font-family:verdana;">unpronounceable words) often found in commercially processed foods as well as reduce packaging.</span><span style="font-family:verdana;"> Admittedly homemade food takes longer to make but it tastes super yummy and usually costs less than store packages. So I finally gathered all the ingredients and set aside the time to make granola in my crock pot. I found several websites/blogs that included homemade granola recipes so I hobbled it together from several lists <http://crockpot365.blogspot.com/2008/11/crockpot-granola-recipe.html> </span>.<span style="font-family:verdana;"> First, I ground the flax seeds (1/4 c.) in food processor because it takes "forever" and any seeds I missed would get ground some more in next step. Then I ground 2 of the 5 cups of rolled oats. I chopped up the almonds and switched the pumpkin and sunflower seeds for walnuts. I added twice the amount of butter and honey as suggested and added a touch (maybe a few more!) of maple syrup. After that I added unsweetened shredded coconut, dried cranberries and raisins. I turned on the crockpot and stirred the ingredients every 30 minutes or so (or when I smelled the granola - "the sign"). I forgot a few times during the 3.5 hours so I burned some parts which another blogger called 'Toasty' when she burnt her batch! I put my "toasty" granola on parchment paper to cool and 30 minutes later, I scooped 5 cups into a Ziploc freezer bag and 1 cup into a glass jar for easy access on the counter. It was toasty and tasty when I mixed it with low-fat yogurt (made in my crock pot!) and local AZ honey for a yummy snack this afternoon. Next time I make it (hopefully in 2011 if 5 cups lasts for awhile) I will add the dried fruit during the last hour because they expanded to Macy's Thanksgiving Day parade float size after 3 hours of cooking on HIGH! My next foodie adventure....homemade granola bars! :D</span><br /></span>Suzannehttp://www.blogger.com/profile/13019262321774612474noreply@blogger.com0