Thursday, November 20, 2014

Thursday Thoughts

Howdy, Howdy y'all!!

I've missed you!!

Its been a crazy busy hectic week, but it's almost over. This is my Friday!!  WOOHOO!!

This weekend is going to be a crazy, busy exciting weekend! And I CAN NOT WAIT!!  It's Route 66 Marathon and Half Marathon weekend. I'm running the half again this year. It was my first half and this will be the 4th time for me to run it. It will be my #13 half marathon.....lucky 13!!  I'm really excited about it this time. I don't really have a goal time in mind (a 2:20 PR would be nice though) It might be a little bit wet, but at least it should be warmer than it was last year!!  I've perfected my running nutrition. I've recently switched to Humagels. These things are amazing!!  They don't have the disgusting texture that most other gels have. And, I've also started carrying a mix of gummy bears/Skittles for a quick burst of energy. I've tweaked my playlist and I've got a pretty good idea of what I'm going to wear. Even if I set my race dummy out the night before, it is always subject to change based on the weather or if my mood changes, etc,

I think that I might have hubs interested in running/walking again. He hasn't really done much since his knee surgery last year. I think he misses it. Last weekend, I took him with me for our last training run. He was going to walk the park while we did our 8 miles, but we talked him into joining us for 1-2 miles, then he turned around and went back to the store to wait for us to finish. He was really pleased with himself. I've got to encourage him to keep moving, so I'm signing him up for a 5k next month. My friends want to go back to St Louis to run the Hot Chocolate 15k. I told hubs that he might as well do the 5k while he is waiting for us to finish. The cool thing is the 15k and the 5k follow the same course for the first couple of miles, so he'll get to be with me.....well, for a little while anyways!

We're still on the Body Beast bulk phase right now. I've noticed changes in my ability to lift heavier and I'm seeing that I'm building some muscle. I'm still not seeing as much change in my stomach as I would like to see and I'm trying not to eat so much crap but clearly, something isn't working. So, after next week, I'm going to try the Team Beachbody 3 Day Refresh. I'm not really a fan of cleanses, but I need to do something to help reset my diet and nutrition. I'm hoping with the holidays coming up, that it will help me to clean up my diet even more and resist all the damn holiday treats!! 

Ok, so that's all I've got for now! Here are a couple of  #TBT pics from the 2012 and 2013 #rt66run. And, Happy National Hug a Runner Day!!

Until next time--get up, get out, and get moving!!  Whatever you do today, be awesome at it!!

Your friend,


Monday, November 10, 2014


Howdy, howdy y'all!
It's been a while! I really miss being able to connect with everyone on a daily basis. 
Let me bring you up to speed on what I've been up to lately. Immediately after I agreed to the schedule changes I mentioned previously,  one of my co-workers went on medical leave and has subsequently resigned. With me working only  Sunday -  Tuesday,  that left our department short staffed on weekdays.  So,  my boss asked if I would stay on I hour shifts through the holidays.  She plans to have an additional staff member hired and trained by then. Since I have the luxury of being a little flexible,  I  agreed.  It makes it difficult for me to keep up with daily posts,  but I'll try to do my best to post more frequently.
Since my last posting,  my Pathways group has compete their goal race,  the  Tulsa Run 15k. Race day was an unusually warm day for October.  The forecasted big temperature was in the  high 80's -  90 degrees!  I knew that was going to be a challenge.  I chose to use my Nathan minimist hydration vest as there were water so issues last year.  We met so a group at  Fleet Feet  Sports Tulsa for photos then made our way to the start line.  I planned to try to beat my previous 15 PR time of  1:45.  I helped my runners find the appropriate place groups for them,  then  I went in search of the 1:40 pacer.  I found  her and decided to start behind her but in front of the  1:45 pacer.  As the gun sounded,  I immediately regretted not stopping for a Porta potty one last time.  We weren't even a mile into the race and is already drenched in sweat.  I passed up the  McDonald's and a Panera Bread store hoping the urge to use the rest room would pass.  It did not.  By mile 4, I caught up to the  1:40 pacer.  I was keeping pace with them just fine,  but I couldn't wait for the rest room any longer.  I had to stop at mile  4.5 for the porta let. After about a 3 minute  delay,  I wood and running again.  I lost the 1:40 pacer but was still ahead of the 1:45 pace group.  I managed this page until about mile 7 when we were in direct sun.  There was no shade or breeze.  The heat was wearing me down.  I walked most of mile 8. Somewhere around this time,  I spotted the  1:45 pacer.  I kept thinking that if I could stay just ahead of him,  I would still PR.  We leap frogged from mile 8 to  mile  9. Finally,  at mile 9, I decided this just wasn't my day and changed my focus to just finishing.  I felt tired  and didn't really have anything left in the tank.  I finished with an official time of 1:46 but   by my  Garmin my finish time  was 1:43. I was OK with this.  There was no water at the finish,  which was  a big problem as over heating and dehydration were real concerns that day.  I probably will not run the  Tulsa Run again,  but I'm glad that I had this experience.
Now that they've completed their goal race, some have decided to continue training for the Route 66 half marathon, which is now 2 weeks away. We extended the training/coaching for those who wanted to go on. This is the second year that I've coached the "Path to Half" training. Our last long run before the half marathon was this past Saturday. I was nervous as it was the longest run for me in 8 months. The weather was a little bit cool to start with a strong breeze but it turned out to be a beautiful day. And, it was the best run I've had in quite some time!!  We did 12.5 miles in about 2:40. They were worried about finishing under 3 hours, but I don't think that will be a problem for them. I think that 2:45 is more realistic and completely doable. We tried to run most of the race route so that they would know what to expect. It's going to be a very hilly course!!  I'm excited that we won't be on the flat of Riverside Drive as long as we usually are. I don't know why exactly, but that's always the hardest part for me. I still haven't committed to the race yet. I'm reluctant to sign up and pay $90 because the weather was so bad last year and its looking like a repeat of that again this year. I think that I'll give it 1 more day before I fully commit. ;-)
Hubs and I are still doing the Body Beast program. We're in the bulk phase now. I'm still enjoying it. I think that I'm going to have to start increasing my weights if I want to see more growth.
And, as always, I'm still struggling to clean my diet up. My issue is sweet treats. I wish I could just say no, but I love them too much!!  I'm going to try to really back off on the sugar intake this week and if that doesn't work, then I'm going to do a cleanse/sugar detox the week after Thanksgiving. I'll keep you updated.
So, that's what's up lately. I'll try to check in at least 1-2 more times this week. Hopefully, I can get back to regular posts soon.
Until next time--get up, get out, and get moving! Whatever you do today, make it ridiculously amazing!
Your friend,

Friday, October 24, 2014

Friday Follow Up

TGIF folks! Woohoo for finally Friday!! Even though I'm off work today, I'm still glad it's Friday!

I'm enjoying the new work schedule so far. I was especially thankful for the break from work this week. I got sucked into a workplace drama vortex of astronomical proportions and it has been quite the ordeal!!  I guess I must be kind of a Pollyanna, because I just expect that people will always do the right thing for the right reason and be kind to one another. Every now and then though, the hateful side of people rears its ugly head and it is almost more than I can bear! I typically try to avoid those situations but I got brought into this one by default as I happened to be in the wrong place at the wrong time. I so badly wanted to just tell them all "it's not my circus, not my monkeys"! I think the worst of it has blown over now and hopefully when I return next week, it will be forgotten!!


This is the final week of Pathways, with the Tulsa Run 15k being tomorrow. I'm so proud of my group! They started strong and finished strong! They endured heat, humidity, rain, wrong turns, etc and still stuck it out!!  Their longest run (9 miles) was in the rain. Our maps quickly turned to mush that day, so we had to wing it on the route a little bit. They were probably annoyed but they took it in stride with grace!!  Last Saturday, they did Golf Ball Hill which has become a rite of passage for Pathwayers. It is a long, fairly steep hill with an elevation of 800-ish ft. At the top of the hill sits a water tower that resembles a golf ball on a tee, hence the name. There may have been a couple of wrong turns that day as well, but I plied them with mimosas at the end of the run to keep them reasonably happy! And tomorrow, they will run with perseverance the race that is laid before them like the champs that they are!!  Last night was our last run as a group. We tried to keep it fun and light hearted but I couldn't help feeling a little bit somber and somewhat melancholy. They've been such a fun group to work with. 3 of my girls gave me a really sweet card and QT gift card that will help fuel my sweet tea addiction for a while!  I can't wait to line up at the start line with them!! I've got the 12:00 min/mile group but we have anywhere from 11:45 - 13:00 minute/mile runners. And, until this week, they have been running intervals. My plan is to start at about an 11:45 with them but my goal finish time is 1:40 so I will need to maintain an 11:15-11:20. I don't plan to run intervals either. I run until my body feels like it needs a break, then I walk for a few seconds and run again. The weather is going to be quite warm for October and this is a new route, so I'm just hoping for the best really, but a shiny new PR would be nice!!

Hubs and I have been consistently strength training. I was a little pressed for time when I got home from work on Monday night. I wanted to workout but didn't want to spend an hour doing it, so we tried the BodyBeast Bulk Chest. Holy sore pecs Batman!!  The bulk workouts are no joke!!  They are about 30-35 minutes in length. They incorporate the same super sets and drop sets as the build phase but there is less rest between sets. There is more stress/tension on the muscles therefore we should see some serious growth soon!! 

I'm still trying to clean my diet up but I just like sweet treats too much!!  I'm going to try a couple of different things for the next couple of weeks to see if I notice any difference. Cross your fingers for me!!

Ok, that's all I've got for today! Until next time--get up, get out and get moving!!  Whatever you do today, be awesome at it!!

Your friend,


Monday, October 13, 2014

Its Been A While

Good morning folks!!

It's been a little while since I last posted, so I thought I would pop in and catch up.

I hope that you've all been doing well.

My life has been a little busy, hectic and unpredictable lately, hence the lack of posting. I've trying to get to work earlier therefore I've had less time for posting. It really started a couple of months ago at work when my work assignment was changed. There was a mistake and a misunderstanding. Consequently, I was reassigned. I was removed from the unit that I had worked on for 2.5 years. I felt like I had built good relationships there and I was devastated when the change was made. I was hurt and I was angry! I was now the "float" case manager, meaning I didn't have a "home". I would just go fill in where there was a need. I often don't know my work assignment until the morning of sometimes. It felt like I was being rejected, like I was just an after-thought. I got up and kept going to work because I didn't know what else to do.  I tried to be as positive as possible while I pursued other options. I applied for a transfer to another department and got it. But, along the way, something else happened. I began to realize that I enjoyed working with and getting to know other co-workers. I realized that working my 8 hours and going home, not having to own any of the drama wasn't so bad after all.

Well, my boss must have picked up on this. She called me into her office and said "you seem a lot happier since you've been reassigned. What can I do to keep you in the department?" I didn't really have an idea, but I told her that I would like a permanent assignment as soon as she had one available. She then told me about some changes that are in the works for our department. I told her I would consider staying. Several days later, after much consideration, I told her I would stay. My co-workers have been so supportive during all of this and that's the primary reason I chose to stay. Then, last Friday at our staff meeting, we were discussing the future changes to our department and the subject of weekend coverage came up. We were brain storming about how we could cover the weekends with the staff that we have currently when someone suggested that she could work 4 10 hour shifts from Wednesday - Saturday. The boss said "we just need someone to cover Sunday - Tuesday and that could work" I used to work 3 12 hour shifts Sun, Mon, and Tues and loved it! I immediately piped up and said that I would do it. So, effective next Sunday, I will work 3 12 hour shifts, Sunday - Tuesday. I will have 4 days off every week. I'm so excited that I almost can't stand it!!  Now, I will be able to pursue the personal trainer certification that I've been wanting to pursue but haven't had the time!!

What I've learned from all of this is that sometimes you have to give up the good to go for the great!

And in other news, hubs and I are negotiating on a house at our favorite lake!! I'll post more on this later when it's a done deal but it would be amazing to be able to live full time at our happy place!

I've been keeping up with my Pathways running group. Saturday, we did 9 miles in the rain. It was our last long run before the Tulsa Run 15k. This week, we begin to taper.

I'm also trying to keep up with my cross training on a routine basis. And I'm still eating about 80% clean. Last night, I meal prepped ground turkey, turkey burgers, quinoa, sautéed veggies: tomatoes, onion, peppers, mushrooms, baked sweet potatoes, and hard boiled eggs. I do fairly well with my nutrition most days, I just wish I didn't like treats so much!!  I need someone to follow me around and slap me really hard when I pick up something crappy to eat!!  Any volunteers??

Ok, that's all for now.

Until next time--get up, get out, and get moving. Whatever you do today, be awesome at it!!

Your friend,


Wednesday, October 1, 2014

Workout Wednesday--October Goals

Hello y'all!
Happy first day of October!
I've been super busy since our last visit!
My Pathways group is ramping up their mileage in anticipation of their goal race,  the Tulsa Run 15k.  We've increased our intervals to 10:1 and our pace to 12:00 minutes/mile. We've  had some pretty good hill training recently.  They  really dislike hills, I think! I have heard quite a bit of grumbling from some of them.  ;)  But,  overall, they are doing a great job! This has been one of the most enjoyable groups I've had the opportunity to work with.  I hope some of them are planning to run the Route 66 half marathon.  I have run it for the past 3 years. I wasn't really going to run it this year  but they have  changed the route again so I think that I'll go ahead and do it. I just hope the weather is better than last year. It was  so cold that it wasn't an enjoyable run at all!
Last night, before our run, I stepped on the scale at  Fleet Feet Sports Tulsa. I really can't recall the last time I weighed myself. I'm not really sure what I was expecting.  I haven't lost any weight. Actually, I might have gained 2 or 3 pounds. I was surprised when I saw  127.8 on the scale. Usually a 2 or 3 pound gain makes me feel fluffy.  But, not this time.  My clothes don't feel any tighter. As a matter of fact,  they may be a little more loose. I've been trying to watch my macros and keep my diet "clean" for the most part.  I plan and prepare, but I have a difficult time curbing my late day snacking. Somedays, I want sweets and other days I want crunchy and salty.  I know if I cleaned up my diet even more,  I'd see the results that I'm wanting to see. But in the meanwhile,  until I learn to kick the snacking for good,  I'll keep doing what I'm doing and just trust the process! Obviously, its working!
A new month means new goals!
This month, I'm planning to clean up my diet even more. I'm hoping to reduce my "treats" from a daily occurrence to 1or 2 times/week.
I've been better about doing my cross training / strength training.  And I'm planning to continue this trend for October.  My goal is to workout at least 5 times  / week.  I'm still doing the Body Beast and plan to continue it.
Sometimes,  time is a factor when it comes to working out. The  BB workouts are about  40 minutes each.  I'm always  looking for things to do if I'm pressed for time.  And that brings us the W.O.D for this Workout Wednesday.  I got this from one of my friends at work.  He said it's pretty intense. I'm eager to try it!  Check it out and let me know what you think!
Until next time - - get up, get out, and get moving! Whatever you decide to do today, be awesome at it!
Your friend,
What are your fitness/nutrition goals for this month?

Wednesday, September 24, 2014

Workout Wednesday & Active Nation Day

Good morning folks!!

I hope that you're having a wonderful week so far. We're halfway there!!

We're having some fabulous early fall weather here and I'm loving it!!  The lower humidity makes for some wonderful running weather!!  Last night, Pathways did a 3.5 mile recovery run. They are such a great group to work with!!  After the run, I came home and did the 21 Day Fix Lower Fix workout. I felt really out of shape! Those squats kicked my butt, literally!!  I was sweating profusely! It was just more reinforcement for me that I need to continue to cross train consistently to build up my endurance and stamina.

Tonight, hubs and I are scheduled to do BB Build Back and Biceps. 

Its no secret that upper body, especially shoulders, is my favorite body part to work out. And my poor, sad little triceps need a lot of work!!  So, today, I've got an upper body workout for you. You can do this routine anywhere, home or gym. All you need is a set of heavy weights and a set of light weights. And you will need either a chair or bench for tricep  dips. Choose weights that are challenging but not uncomfortable so that you don't get injured. This is a good, quick routine in case you're pressed for time because it only takes about 25 minutes. It's easy to add to your current routine or can stand alone.

This Sunday, September 28 is Active Nation Day. Since I'm going out of town for personal business this weekend, I'll get me #Active on by running 7 miles with my group on Saturday morning. What is Active Nation Day?? Active Nation Day is a movement created in 2012 by Lorna Jane to help women live an authentic and active life. On 28 September 2014, we’ll be hosting events all over the world, where sporty sisters can learn and take part in a specially choreographed fitness routine. In just three years, the Active Nation Day sisterhood has collectively moved over eight million kilometres together. – that’s 21 times to the moon! And with this year marking Active Nation Day’s global debut, that number is set to soar.

Here's how you can participate:

Download the new LornaJane app to help keep you motivated and inspired!You can download the LornaJane app here:  iTunes app store or at Google Play. This awesome app is designed to help keep you inspired to follow Lorna Jane’s mantras of Move, Nourish, and Believe. To Move, you can choose from a long list of fitness choices, and the app will help you track your activity.  Nourishing yourself is easy, find information, encouragement and delicious recipes on the Nourish tab, and if you need more inspiration, updating the Believe page will offer up a variety of motivational quotes.

Move!! LornaJane has their own dance move for Active Nation Day. You can learn the LJ Move, share it on social media for a chance to win a $1,000 Lorna Jane Gift Card. To enter to win a $1,000 gift card to Lorna Jane Active remember to take a photo or video of you (and your friends if you want), doing the LJ Move. Post it to Instagram, Twitter, or Facebook and be sure to use the hashtags #ActiveNationDay and #LJMove. Then tag your friends and invite them to try out the LJ Move themselves!  Here are the #LJMove Contest Terms and Conditions.

Until next time--get up, get out, and get moving! Whatever you do today, be awesome at it!!

Your friend,


How will you get active on Active Nation Day, September 28 2014??

Monday, September 22, 2014

Monday Motivation

Good morning folks! Here we go again!!

 Happy fall y'all!!

 I hope that you had a great weekend!!  It was a whirlwind busy one here, as usual!

Friday was my birthday. I took the day off work and ended up driving my son to the airport in Oklahoma City to pick up his friend. It was a long day but I really didn't mind. At 25 y/o he doesn't really ask to hang out with mom very often so I took advantage of the situation, even though I think I was only there to navigate. :-)

Saturday morning was the Quarter Marathon at Fleet Feet Sports Tulsa. We usually have a Pathways training run on Saturday mornings, but we were running the race for our training run instead. I encouraged them to consider it a "dress rehearsal" for their goal race, the Tulsa Run 15k next month. I had already warned them that I was going to run my own race. I wasn't planning to race this and didn't have a goal finish time in mind. I started with a group of my runners but I was feeling pretty good, so I passed them. We've been running intervals. I didn't run intervals in my race. I usually don't. I run until I feel like I need a break. This is exactly what I did Saturday morning. The humidity was ridiculous at 97% and it was warm, plus I've been dealing with copious amounts nasal and chest congestion. But, I was feeling pretty good, so I just ran. I finally had to take a short walk break at mile 4.4 I couldn't breathe anymore so I had to blow my nose.....YUCK! I only walked for about 30 seconds then I picked up the pace again. I ran loose run/walk intervals for the remaining 2 miles. At mile 5, I met another Pathways coach. He was walking too! We both commiserated about the heat, humidity, etc, for a couple of seconds, then started running again. I ran with him for a short little bit then he stopped to walk again, I kept going. The course was VERY hilly!!  I was so glad when I topped the last hill! I knew I was about 3-4 blocks from the finish. I turned the corner on 2nd street and kicked it back into high gear. I saw my hubs waiting for me. I high fived him, smiled big for the camera and pushed onto the finish line. I stopped my watch at 1:13 which I was fairly certain was a PR for me. I checked my previous finish times later and discovered that it was in fact a 3 minute, 49 second PR!!  What a birthday present!!  The rest of the day was spent visiting with good friends that I hadn't seen in a long time and watching college football! It was all around a great day!!

Yesterday, hubs and I got up early to go get our shopping done. When we got home, we did our usual household chores, including decorating for fall and meal prep. This week, I made: crockpot chicken, turkey burgers, brown rice, baked sweet potatoes, green beans, mixed veggies, cut up raw veggies for snacks, and HB eggs.

I'm really excited that the fall TV season starts tonight! I'm eager for my favorite shows like the Voice and Blacklist to return. I plan to DVR them so that they don't derail my fitness goals though!
I'm continuing the Body Beast/21 Day Fix hybrid this week. Here's my schedule:

Monday BB Build Chest and Triceps
Tuesday: Run w/ Pathways, 21 Day Lower Fix
Wednesday: BB Build Chest and Back
Thursday: Run w/ Pathways, 21 Day Dirty 30
Friday: BB Build Shoulders
Saturday: Run w/ Pathways 7 miles
Sunday: 21 Day Fix Upper Fix and/or BB Lucky 7

So, that's all I've got for now. I hope you have a fabulous Monday!!

Until next time--get up, get out, and get moving!! Whatever you do today, be awesome at it!!

Your friend,


What TV shows are you looking forward to this fall?
What did you prep this week?
What's your workout schedule look like this week?