~♥~ I Survived & Now I Run ~♥~

MIA To LOSER

noreply@blogger.com (Shannon King) — Thu, 23 May 2013 16:12:00 +0000

I am sorry that I've been MIA but I just needed to take some time off from blogging to rest and deal with a busy family unit. You understand, right?

Sunday was a total rest day

Monday

AMT 31 minutes
Weights 15 minutes

Tuesday

Ran 58 minutes in the cold, rain and wind, good times...good times

Wednesday

AMT 40 minutes

Still a loser...lol

I am still losing the lb's (1.8 this past week), eating healthy-ish (love those jalapeno Cheetos), and exercising 4-5 days a week...so it's all good. I am still healing from surgery, although the stitches and pain are gone...my gums are still reshaping so my partial is not real tight. I have to take the partial out to eat some foods...ermergerd! Needless to say I cannot eat some foods at all, and some foods just take a lot more work than others. I normally eat mainly vegan but I have been eating yogurt since I had my surgery just to get the calories and nutrition in my body. 'Nuff said!

Blessings and hugs to y'all, may your days be filled with sunshine and joy! Have a great weekend, cherish the time with your families and loved ones and hug yer dog/cat/bird/pig/alligator...etc!

"Limitations only exist if you let them"

Godspeed...this comes from the Middle English expression "God spede (you)", a wish for success and fortune for one setting out on an enterprise, voyage, adventure, or travels. It may also mean good luck.

© 2013 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

Weekend Update

noreply@blogger.com (Shannon King) — Mon, 20 May 2013 14:31:00 +0000

Happy Monday lovely peeps! I hope that your weekend was as good as mine.

My daughter M and I packed up and drove my little green jelly bean over to my mama's house Friday night. After arriving, my mom and I went out to dinner while M opted to stay and relax, she was feeling a bit sick to her stomach. This was my first dinner out with my upper partial and it was a bit hard. I asked for the Gourmet veggie burger with lettuce leaves for the bun. Mistake one, I still cannot eat lettuce. The veggie patty was overcooked, ugh...but it was good and then of course there were the fabulous and salty fries, mistake two. Needless to say I had a stomach ache later on in the evening. It was a nice dinner and my mom and I had a great visit, just the two of us.

Saturday I got up early and went for a short 3.5 mile run. I just missed getting rained on, so the run was under a very cloudy sky, although the sun did manage to peak out once or twice. Later on my mama, M and I headed out for my nieces bridal shower and then back to mama's house for the rest of the weekend. When my daughter and I go over for a girls weekend we usually just hang out, play cards, read, watch television and eat...lol!

I really do wish my mama lived closer, right now it's a 45 minute drive but she will be retiring next year (maybe) so we shall see what happens. Anyway we had a nice relaxing weekend just being together and celebrating our Mother's day. M and I got my mom a beautiful candle holder with three tiers of birds and leaves, we also got her a beautiful glass bird to take to her office.

Sunday was spent driving home and then relaxing for the rest of the day with my family. I did go out and visit my garden to see what new veggies are growing. There are now two zucchini plants coming up and a ton of strawberries. The peppers look awesome and abundant. Our tomato plants are growing like crazy and the chives and coffee mint plant...awesome-sauce. All in all it was a beautiful weekend. Blessings and hugs!

"Limitations only exist if you let them" Godspeed...this comes from the Middle English expression "God spede (you)", a wish for success and fortune for one setting out on an enterprise, voyage, adventure, or travels. It may also mean good luck. © 2013 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

I'm One of 100 Motivating Endurance Facebook Pages

noreply@blogger.com (Shannon King) — Fri, 17 May 2013 03:26:00 +0000

Just a quick note before signing off for the weekend...

I am so excited to be numbered among the 100 Motivating Endurance Facebook Pages (#45)...and I just had to share it with y'all! I'm pretty sure some of you are on there as well!

Tuesday

Arc Trainer 35 minutes
2:00.5 minute plank

Holy Guacamole that was hard

Wednesday

Ran 59 minutes...a slow 5 mile run
Biggest Loser Cardio Max Workout 25 minutes...this is a killer workout and my muscles are extremely sore and tired.

Thursday

Bike Trainer 40 grueling minutes (leg muscles are so sore)

I will be going to my mama's this weekend and will fit some type of workout in while trying to relax and spend a special Mother's Day weekend with her. Have a great weekend, may the sun shine on you and may your races/runs/rides be joyous.

"It's not who you are that holds you back, it’s who you think you’re not." -Anonymous

"Limitations only exist if you let them"

Godspeed...this comes from the Middle English expression "God spede (you)", a wish for success and fortune for one setting out on an enterprise, voyage, adventure, or travels. It may also mean good luck.

© 2013 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

Tuesday Check-In

noreply@blogger.com (Shannon King) — Tue, 14 May 2013 16:25:00 +0000

Hey y'all, just thought I'd check in and let you know what I've been up to and how my Mother's Day went!

Exercise has consisted of...

Saturday

Ran 58 minutes...this was a beautiful 5 mile slow run/walk
Walk 17 minutes...a walk with my hubby around the small loop

Sunday

Played Frisbee with the family...our new obsession

Monday

Ran 50 minutes...an awesome 4.33 mile slow run/walk

Mother's Day was simply beautiful and peaceful. The entire family just spent time visiting most of the day. I woke up and spent some time just getting ready for the day, then my son made me breakfast and coffee. Since I eat mostly vegan/vegetarian, breakfast was a heated up breakfast biscuit...but it was yummy! My family sat around talking and laughing, sans T.V. This is a big deal...the T.V. is always or almost always on, but we just didn't feel the need Sunday. After my oldest son got here we all went out and watched a movie, Oblivion...it was awesome. Right before the movie my kids presented me with my mothers day gifts..my daughter made me an adorable little mini plant out of paper and a beautiful realistic flower..she is very creative and the detail is amazing...she can make amazing things out of some paint and paper.

flower pot with paper flower

flower pot..made from paper and paint

This sign was made with a C&C machine...I love it, we are all (the kids and I) going to paint this and they will all (4 of them) sign it on back. I am also going to paint their names on the curves of the petals. We will then put it in my garden out front.

I am please with how well our day went and how calm it was...at the end of the day we all went and played Frisbee in the parking lot at the end of our street, I won the award for the most bad throws and most epic catches. Winner winner chicken dinner! Frisbee is our new family fun-time we try to do 3x a week. Our four kids are all older 19-13 so it is a blast! I hope that all you mothers had a fantastic day!

"Limitations only exist if you let them"

Godspeed...this comes from the Middle English expression "God spede (you)", a wish for success and fortune for one setting out on an enterprise, voyage, adventure, or travels. It may also mean good luck.

© 2013 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

Happy Mother's Day

noreply@blogger.com (Shannon King) — Sun, 12 May 2013 14:54:00 +0000

May your day be a blessed and joyous one!

"Limitations only exist if you let them"

Godspeed...this comes from the Middle English expression "God spede (you)", a wish for success and fortune for one setting out on an enterprise, voyage, adventure, or travels. It may also mean good luck.

© 2013 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

Fitness Friday Link-up

noreply@blogger.com (Shannon King) — Fri, 10 May 2013 14:57:00 +0000

Hey y'all, it's that time again. I hope that your week has been a good one, but if not...it's almost over so cheer up. This week has been fantastic for me...it's been sunshine and warm weather, what's not to like! Make sure to go over and link up your FF post, just click on the blue box above.

Wednesday

Run 40 minutes for 480 calorie burn
Walk 10 minutes for 39 calorie burn (warm up/cool down)

Thursday

Adaptive Motion Trainer 40 minutes for 503 calorie burn

Friday (what I plan to do today)

Adaptive Motion Trainer 40 minutes

Did you notice that I changed the look of my blog? How do you like it? As you can probably tell, I get bored of the same thing after awhile and feel the need to constantly change it up. I do this with a lot of things in my life. Here are some examples of things I change up more often than not...my hair, makeup, clothes, Facebook cover, Blog, food and even my exercise routine.

Exercise has to be fun, at least for me, or I get bored and start feeling unmotivated. Have you ever had this problem? I am going to assume ~~yes I know what that means~~ you have! We all go through those time where we are just plain bored with our fitness routine. That is a good time to change it up. Pick 4-5 exercises that you don't normally do, add them to your run and see how it works out.

For example, on your next run try running for 10-20 minutes then stop and do 50 mountain climbers on a curb (away from traffic of course) then resume running for another 10-20 minutes, stop and do 50 jumping jacks or 20 pushups. It doesn't really matter what you do just do something different so that you don't get bored. You could also try cross training if you always run, studies show that it actually helps us runners stay injury free. I run 3x a week and cross train the other days. Cross training for me consists of working out on the Arc trainer, AMT or Bike trainer...and I add in a little weight lifting too!

Happy Friday and enjoy your weekend. I will take the time to wish all you moms a Happy Mother's Day now as I'm not sure I'll be posting Sunday! May you have a wonderful day celebrating with your family and loved ones!

"Limitations only exist if you let them"

Godspeed...this comes from the Middle English expression "God spede (you)", a wish for success and fortune for one setting out on an enterprise, voyage, adventure, or travels. It may also mean good luck.

© 2013 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

It's A Happy Day

noreply@blogger.com (Shannon King) — Wed, 08 May 2013 14:42:00 +0000

I don't know about y'all, but mornings around my house can be less than happy. I have 3 of my teens living at home and it's hit or miss with the happiness bug. My oldest lives on his own now, thank goodness, he was the worst to deal with in the morning. When my hubby and I decided to have kids we wanted to have them close together...so now we have all these teens on our hands...I guess we got what we asked for! Don't get me wrong, they are all great kids...there's just so many of them...and one is a girl, need I say more!

Monday

Ran 30 minutes
Walk 6 minutes
Rowing 10 minutes

Tuesday

Adaptive Motion Trainer 35 minutes

Today was weigh in day and I lost another 1.6 lbs making my total loss so far 65.2 this makes me a very happy girl. I haven't been this small or this fit ever and I can see that all my hard work, sweat and tears is paying off big-time. Make a goal, do the work, reach the goal...bask in the glorious rewards. Yup that about sums it up!

"Limitations only exist if you let them"

Godspeed...this comes from the Middle English expression "God spede (you)", a wish for success and fortune for one setting out on an enterprise, voyage, adventure, or travels. It may also mean good luck.

© 2013 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

Monday, Monday...

noreply@blogger.com (Shannon King) — Mon, 06 May 2013 15:50:00 +0000

Good morning y'all, it's a lovely Monday here in Oregon already! Hope you got some pep in your step and sunshine headed your way.

Just a reminder to get your plank on! I did!

My workouts this week were kind of pitiful as I was still not feeling 100%.

Monday

Walk 17 minutes for 68 calories (all my hubby would allow me to do)

Friday

Ran 41 minutes for 447 calories (a beautiful 3.6 mile run in the sunshine)

Saturday

Gym 36 minutes for 336 calories
Ran 35 minutes for 339 calories
Calisthenics 10 minutes for 104 calories

Sunday

Morning walk w/hubby 50 minutes slow for 181 calories
Ran 16 minutes for 174 calories
Walk 4 minutes for 16 calories

That was about all I could do this last week but I'm feeling better and getting back to my regular schedule. My jaw is still sore from surgery but it's getting better every day.

I am so excited to get back into my normal training program. I am using The Virtual Coach app and I love it so far. Is it weird that I am having dreams about running? My husband believes I'm a bit obsessed with running, but he loves that I'm not really normal...it's over rated anyway. Well...at the end of the day I gotta be myself even if I am a bit strange and obsessed 'cause that's how I roll...

Blessings and hugs, enjoy your day.
~Shannon

Godspeed...this comes from the Middle English expression "God spede (you)", a wish for success and fortune for one setting out on an enterprise, voyage, adventure, or travels. It may also mean good luck.

"Limitations only exist if you let them"

© 2013 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

FF Link-up

noreply@blogger.com (Shannon King) — Sat, 04 May 2013 00:30:00 +0000

Today was a beautiful day! I am finally healed enough from surgery to run without pain. This morning I ran 3.6 miles with my new Sketcher's flex neon pink shoes as well as the original runners wrist wallet.

Pretty sweet if you ask me! Anyhoodles, the rest of today has been one of shopping and resting. The kids went to the premiere of Iron Man 3 last night and did not get home until 11:30...we did not get enough sleep and needless to say everyone is tired today. Hope you have a wonderful weekend! Now go over and link up at Fitness Friday and share the love.

Godspeed...this comes from the Middle English expression "God spede (you)", a wish for success and fortune for one setting out on an enterprise, voyage, adventure, or travels. It may also mean good luck.

"Limitations only exist if you let them"

© 2013 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

May Plank-A-Day Challenge

noreply@blogger.com (Shannon King) — Thu, 02 May 2013 15:24:00 +0000

Hey y'all, I have been busy recovering from surgery (feeling good by the way) and sharing my Facebook Page I Survived & Now I Run and I have a challenge for YOU!

I found this Plank-A-Day Challenge via Eat Clean + Weight Train + Cardio = Progress one of my new Facebook friends and decided to issue the challenge on my own page as well! This challenge originated with Get Fit With Blake who is also found on Facebook. Everyone knows how to do a plank, but by the end of May you should be able to do a plank for 5 whole long minutes. How strong will your core be by then? ~~Wholly Guacamole you could bounce a quarter off them abs~~. I'm thinking a whole lot stronger than it is right now. I can already hold a plank for a little over a minute already so you can feel free to start wherever you are.

Day 1 and 2 of the Plank Challenge √ done. So who's with me? Anyone? Anyone? Bueller? Bueller? (chirp chirp) I'm gonna go find a quarter, I got me some bouncing to do.

Oh now wait, don't go so soon...I also thought that I would do a Facebook page, Twitter, & Instagram link up. So here is my Facebook page I Survived & Now I Run, (please click my FB page and click the like button) my twitter Shananagins2468 and my Instagram shananagins2468 now leave me your links in the comment section. Hope y'all have a wonderful day and don't forget to get your plank on today!

Godspeed...this comes from the Middle English expression "God spede (you)", a wish for success and fortune for one setting out on an enterprise, voyage, adventure, or travels. It may also mean good luck.

"Limitations only exist if you let them"

© 2013 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

Hump Day Inspiration

noreply@blogger.com (Shannon King) — Wed, 01 May 2013 14:46:00 +0000

FOR THOSE WHO ARE FRUSTRATED

STRESSED OUT

NEED A LAUGH, HAD TO ADD THIS ONE!

Godspeed...this comes from the Middle English expression "God spede (you)", a wish for success and fortune for one setting out on an enterprise, voyage, adventure, or travels. It may also mean good luck.

"Limitations only exist if you let them"

© 2013 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

Update On My Recovery After Surgery

noreply@blogger.com (Shannon King) — Mon, 29 Apr 2013 15:09:00 +0000

First off let me start by saying, thank you so very much for putting up with me during the A-Z Challenge. I was glad to figure out my theme early on...fitness, and it seems to have worked out pretty good. Again, thanks from the bottom of my heart.

And now back to your regularly scheduled programming...

I had surgery Friday and ended up having to go under twice in the span of 20 minutes. Let's just say things didn't go quite as smoothly as I'd hoped. The Denturist actually messed up my partial, in that he forgot about one tooth that was being pulled. The partial fit pretty good so it all worked out. He saw me Saturday and spent the next hour adding material and making it to fit my mouth much better and since he is such a great guy it really was no biggie. I not the kind of person to let things like that get me mad, life is too short to sweat the small stuff.

I will go back to see my Denturist on the 1st to make adjustments and possibly have another impression made. I am doing well as far as healing goes, my left lower jaw is very swollen and I look as if I have a golf ball in my cheek...it's all good though. I was able to eat noodles and shrimp last night for the first time since Friday...I had been surviving on pudding, yogurt, mashed potatoes and soup. A person can only eat so much mush...know what I mean!

Unfortunately I cannot exercise yet...believe me when I say, I'd rather be running then recovering from surgery...lol! I had visions of having surgery and running the very next day...that did not happen, in fact the only thing that comes close to exercise for me is getting out of bed to rinse my mouth and get another ice pack for my jaw...ha ha ha! Oh well, such is life.

I want to hear all about what YOU have been doing so drop by and tell me all about it! Blessings and may sunshine find you today.

Godspeed...this comes from the Middle English expression "God spede (you)", a wish for success and fortune for one setting out on an enterprise, voyage, adventure, or travels. It may also mean good luck.

"Limitations only exist if you let them"

© 2013 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

X, Y and Z

noreply@blogger.com (Shannon King) — Sat, 27 Apr 2013 15:14:00 +0000

Today will be my last A-Z post in this challenge as I am having surgery and will be unable to blog for a couple of days. It is nothing big but will be big enough to put me out of blogging commission for bit. Please forgive me if I am absent from commenting on your lovely blogs, I promise to return within a week!

X is for X-Training...or what some refer to as cross-training and it refers to a training routine that involves several different forms of exercise. For example, instead of always running you could try biking, swimming, different machines at your gym or weight lifting even.

Y is for YMCA...The YMCA stands for Young Mens Christian Association, a welfare movement that began in London in 1844 which now has branches everywhere in the USA. Read all about the history of the YMCA here. My family has a membership at our local YMCA and we workout there almost every day, in the summer the kids love to go swimming there as well. I love the character of the YMCA and what they stand for. The people who work at our local branch are the kindest most helpful people I have ever met. They truly do love to serve and it shows.

Z is for Zottman curls...These curls, a bit like bicep curls, are named after George Zottman and involve twisting the dumbells at the top of the movement, and there seems to be several different variations.

Thank you so much for coming by and reading my A-Z Challenge posts this month, I so appreciate seeing all you regular blogging friends, meeting my new blogging friends, and finding new and interesting blogs to follow. You have all touched my heart in so many ways and I know that I will see y'all around. I will do my best to visit your blogs as often as is possible as well as blog more regularly myself. Please don't be strangers, as I feel I have made some new and sweet friends along this journey of A-Z(ing).

Thank you Lee at tossingitout for creating this challenge in the first place and for all you other hosts of the 2013 Challenge as well...

Nicole @http://www.madlabpost.com/
Damyanti @http://amloki.blogspot.com/
Alex @http://alexjcavanaugh.blogspot.com/
Tina @http://kmdlifeisgood.blogspot.com/
DL Hammons @http://dlcruisingaltitude.blogspot.com/
Jeremy @http://izombielover.blogspot.com/
Shannon @http://thewarriormuse.blogspot.com/
Matthew @http://theqqqe.blogspot.com/
Livia @http://leaveittolivia.blogspot.com/
Konstanz @http://nothoughts2small.blogspot.com/
Stephen @http://www.breakthroughsteve.blogspot.com/
L. Diane Wolfe @http://circleoffriendsbooks.blogspot.com/

Blessings and hugs...may the sun be shining on your beautiful faces today and may joy be in your hearts! Til the 2014 A-Z Challenge, blog your hearts out.

Godspeed...this comes from the Middle English expression "God spede (you)", a wish for success and fortune for one setting out on an enterprise, voyage, adventure, or travels. It may also mean good luck.

"Limitations only exist if you let them"

© 2013 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

W Is For...Warmup

noreply@blogger.com (Shannon King) — Fri, 26 Apr 2013 14:04:00 +0000

Warmup is incredibly important, especially when it comes to running. Some people start out with a 5-15 minute warmup of some kind before they take off running, others just run from the get go.

Running is hard on your muscles and joints and getting them properly warmed up is very important if you want to lessen your risk of injury. I usually take 3-5 minutes to warm up before I take off running, sometimes more. A warmup for me is just a fast walk.

Here are a few exercises to do to warm up your leg muscles and joints before running.

Leg swings...Stand facing the back of a chair. Swing one leg side to side 20 times, then back and forth 20 times. Repeat on the other leg.

High knees...Stand with both feet on the floor. Pick up each knee as high as you can as quickly as you can...think running in place.

Butt kicks...basically jog in place making sure to tap your butt with the heel of your shoes.

Have a beautiful sunshiny day y'all, blessings! If your a runner, get outside and enjoy a nice easy or hard run today..taking time to enjoy the experience.

Godspeed...this comes from the Middle English expression "God spede (you)", a wish for success and fortune for one setting out on an enterprise, voyage, adventure, or travels. It may also mean good luck.

"Limitations only exist if you let them"

© 2013 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

V Is For...Vo2 Max

noreply@blogger.com (Shannon King) — Thu, 25 Apr 2013 13:58:00 +0000

Vo2 max is also known as maximal oxygen uptake, peak oxygen uptake, or even maximal aerobic capacity. It is the maximum capacity of a human's body to transport and use oxygen during incremental exercise. (Thanks Wikipedia) The name Vo2 is derived from V-meaning volume, O2-meaning oxygen, and max-meaning maximum.

Vo2 Max is expressed as a relative rate in milliliters of oxygen per kilogram of body weight per minute. This expression is often used to compare the performance of endurance sports athletes.

Measuring Vo2 Max is usually done using a treadmill or cycle ergo-meter. Vo2 max is reached when oxygen consumption remains steady despite an increase in workload.

I personally have no idea what my Vo2 max is but I hear the word being thrown around a lot in the fitness world. I don't feel the need to find out since I'm not really an endurance sport athlete, unless you consider running 13.1 enduring.

Here are a few different sites to check out your Vo2 max.
Shapesense.com
Concept2.com
Runnersweb.com

Blessings and have a great day y'all!

Godspeed...this comes from the Middle English expression "God spede (you)", a wish for success and fortune for one setting out on an enterprise, voyage, adventure, or travels. It may also mean good luck.

"Limitations only exist if you let them"

© 2013 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

U Is For...Undertraining

noreply@blogger.com (Shannon King) — Wed, 24 Apr 2013 13:46:00 +0000

UNDER-TRAINING...Hmmm, when you don't train sufficiently for your race or event.

PERSONALLY, I have not under-trained for a race. yet! ~~Knock on wood.~~ Right now I'm training for my half in September and I will definitely not be under-trained.

I suppose you could use under-training in a different sense to. As in...right now I am under training to run a half marathon...you know...when you hear something is under construction only it's under training...No...well I tried!

Apparently there is an under-training syndrome as well as an over-training syndrome...under training is found when people lack consistency, intensity, frequency and progression. I agree with this assessment, if you are not consistent with your training you might as well go home. You have to increase your intensity to see progression happen...you know the old saying, if you always do what you've always done...Yup 'nuff said.

So in summary, get out there and be consistent, increase the frequency and intensity of your workouts, and make sure that you are progressing toward your ultimate goal or time. Blessings to you all, may sun shine on your faces and joy be in your hearts.

Godspeed...this comes from the Middle English expression "God spede (you)", a wish for success and fortune for one setting out on an enterprise, voyage, adventure, or travels. It may also mean good luck.

"Limitations only exist if you let them"

© 2013 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

T Is For...Training Schedule

noreply@blogger.com (Shannon King) — Tue, 23 Apr 2013 13:47:00 +0000

TRAINING schedule...This is a plan of scheduled days you specifically use to train for a run/bike/swim race/event.

FOR example, I have a half-marathon coming up in September so I have devised a plan with the help of my Virtual Race Coach app that will help me get from running 4-5 miles to 13.1 in a set amount of time, 24 weeks to be exact.

THE virtual race coach app has me on a 24 week plan since I'm starting now. My run for today (April 20 when I wrote this post) is a 3 mile long slow run, and my app tells me that all miles should be at 70% effort. The run should be conversational in nature and approx. 60 seconds slower than marathon pace. I can do that.

THERE are many training schedules or plans, if you will, out there and they range from beginner to advanced. All you have to do is Google training plans or schedules and you will find plenty to work with. Here are a couple to look at...

COOL RUNNING has training schedules for everything from a couch to 5k to a full marathon.

HAL HIGDON dot com has everything you can think of an more when it comes to training for a race or event. Think 5k to triathlon etc.

WHATEVER you are training for...there is a website to help you get from where you are right now to where you want to be in a specific amount of time. Good luck and Godspeed!

Are you training for a specific race or event?
If so, tell me about it!
Are you enjoying some sunshine today?
Have you smiled today?

S Is For...Stretching

noreply@blogger.com (Shannon King) — Mon, 22 Apr 2013 15:56:00 +0000

FOR the love of Pete, do not forget to stretch at least once a day (or more if you prefer).

Dynamic and static stretches are essential to do before and after a run. Dynamic stretches will activate and loosen up your leg muscles, getting you ready to run. Static stretches can help lower your heart rate after a run, they will also lessen your risk of injury and muscle soreness.

Here are 2 dynamic stretches to do to get ready for a run...

PRE-RUN

LEG-SWINGS...First thing you want to do is hold on to something, then stand on one leg and swing the other leg forward and back around 20 times, then swing that same leg side to side 20 times. Repeat on the other leg. Make sure you get the full range of motion.

WALKING-LUNGES...Take a large step forward with your right leg, and bend the knee until your thigh is parallel to the floor and knee is aligned with your ankle. Push back upward, draw your left foot even with your right and step forward with the left. Try to keep your walking lunges fluid, and focus on proper form. Do as many as you are comfortable doing...approx 10 per leg.

Here are 3 static stretches for after you run...

POST-RUN...

KNEELING HIP-FLEXOR AND HAMSTRING...

STANDING QUAD...

STANDING CALF...

I've heard that yoga is also a great way to get in some stretching or Pilates even. Enjoy the rest of your day sweet blogging friends of mine, blessings.

Do you stretch daily, weekly, monthly or not at all?
Does the term stretching mean that you reach across the dog/cat for the remote control, or ice cream way in the back of the freezer?

Godspeed...this comes from the Middle English expression "God spede (you)", a wish for success and fortune for one setting out on an enterprise, voyage, adventure, or travels. It may also mean good luck. "Limitations only exist if you let them" © 2013 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

R Is For...Rest & Recovery Days

noreply@blogger.com (Shannon King) — Sat, 20 Apr 2013 14:32:00 +0000

REST or recovery days are very important to work in to your training schedule. You may love to run or bike or swim, but your body really does need a break every once in awhile to ensure that you stay injury free. Just ask me, boy did I learn the hard way!

I am guilty of trying to push through my training to the point of exhaustion ~~and there is that one time I fractured my pelvis but let's not rehash that whole saga~~, where I am forced to take time off just to be able to function in the other areas of my busy life. My life cannot always be about running. I am a wife...mom...daughter...friend...etc and life is too short to focus only on my running.

REST days, for me, are either a light workout at the gym, (think easy biking) taking a short easy walk or hanging out at the Casa with the family. We enjoy working out in the yard together, going to the movies, and watching Mad Men or some other series on Netflix. We do other things together as well but those are some of the things we are doing now. My friends and I try to get together once a week for an early lunch where we can catch up on each others lives and visit.

WHATEVER you do on your rest days, just make sure you take time off from training every once in awhile. I'm sure your family and loved ones will appreciate you more for it. Don't let life pass you by, remember to hug the ones you love, kiss your honey more often than not, do a kind deed and say I love you...just because.

WHAT are some of the things you do on your rest days?
DO you work out on your rest days?
DOES a rest day mean your family will find you sleeping on the couch all day or watching TV in your jammies eating bon-bons?

Godspeed...this comes from the Middle English expression "God spede (you)", a wish for success and fortune for one setting out on an enterprise, voyage, adventure, or travels. It may also mean good luck. "Limitations only exist if you let them" © 2013 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

F F Linkup

noreply@blogger.com (Shannon King) — Fri, 19 Apr 2013 16:47:00 +0000

Hey all you runners and or fitness fanatics...it's Fitness Friday Linkup...Go on over to Running Bloggers and add in your link to participate!

I'm continuing to work out at the gym with my hubby and kids and have seen definite improvement in my hubby's shape and cardio health. I am so proud of him for going to work out every day even when he is tired...he is so motivated to get the weight off and get healthier. We are closer as a family as a result of our YMCA escapades. That being said I just want to say something about the events that happened earlier this week in Boston.

The bombing at the Boston Marathon has brought a heaviness to my runner's heart. Yet, I have seen such an outpouring of love and hope from the community of runners and non-runners, it is AMAZING. All over the blogosphere I have witnessed courage, strength, prayers and hope going out to all of Boston and it warms my heart.

We will forever remember the events of April 15, 2013 as a terrible and senseless tragedy..but we will also remember the extravagant outpouring of support, love, hope and unity of the nation.

We will not go quietly into the night, we will rise up as one in Unity and say to those responsible...Whatever you had hoped to accomplish was overshadowed by how everyone...the hero's, supporters, and the entire nation responded to this tragedy.

Godspeed...this comes from the Middle English expression "God spede (you)", a wish for success and fortune for one setting out on an enterprise, voyage, adventure, or travels. It may also mean good luck.

"Limitations only exist if you let them"

© 2013 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

Q Is For...Quads

noreply@blogger.com (Shannon King) — Fri, 19 Apr 2013 13:58:00 +0000

QUADS or quadriceps femoris (latin for four headed muscle of the femur) are a large muscle group that includes the four prevailing muscles on the front of the thigh. (thanks Wikipedia)

THE four heads of the muscle are the Rectus femoris, Vastus lateralis, Vastus medialis, and the Vastus intermedius.

ALL four muscles are crucial for walking, running, jumping and squatting. As you can imagine they are very much needed for those Jump Squats I blogged about earlier in the challenge.

AS a runner my QUADS get sore when I do sprints or run a race, more so than when I just do my normal runs. This is due to the fact that I am placing more strain on them than a normal easy run requires. As a result of being a runner it is important that I stretch and massage those muscles daily, as they are crucial if I want to continue to run without pain or injury.

THANKS so much for stopping by my blog today. I have enjoyed meeting new people through this A-Z Challenge and seeing the familiar faces of my running blogger friends. May the sun shine on your faces and joy be in your hearts.

Godspeed...this comes from the Middle English expression "God spede (you)", a wish for success and fortune for one setting out on an enterprise, voyage, adventure, or travels. It may also mean good luck.

"Limitations only exist if you let them"

© 2013 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

P Is For...Plateau Effect

noreply@blogger.com (Shannon King) — Thu, 18 Apr 2013 13:44:00 +0000

PLATEAU EFFECT occurs when a formerly effective measure ceases to cause further change, or in layman's terms when what you have been doing no longer works. This effect can occur in weight loss, running and even body building.

MOSTLY we hear about the plateau effect happening to people trying to lose weight. It has happened to me several times in my life. A person can be going along losing weight steadily week after week, and then Wham o nothing...week after week. Our bodies will become accustomed to what we do and demand more to ensure continued success.

WEIGHT loss demands so much from our minds and bodies. We have to stay focused ~~but not obsessed~~ on the number of calories we put in our bodies, and the types of foods we eat. I try to eat clean (vegan) most of the time but I also make sure to eat sinful foods once in awhile so I don't fall off the wagon completely. For example, I eat a dark chocolate square (a few times a week) when I need something sweet, or I will have a decaf coffee with sugar free french vanilla creamer, it satisfies my sweet tooth and I feel like I've been just a little bit bad.

UNFORTUNATELY a lot of people fall off the food wagon when they hit a plateau and end up gaining all their weight back plus some. I speak from experience. The trick is to not let it get you down, let it go and move forward. Change up what you are doing, and that could mean upping your calories by 200 for 4-7 days (I know, it sounds horrible) then lower them back down to what they were for 4-7 days until you start to lose again (this is called cycling). Our bodies are amazing machines, and can adapt and overcome a lot.

IT could also mean changing up your exercise regime'. Like I said before, our bodies can become accustomed to the exercise or amount of exertion we are putting in, often times all it takes is adding in high intensity bursts here and there to make a difference. Try it, and see where it gets you.

Have you ever hit a plateau?
If so, what kind was it, running, weight loss, body building?
Do you just like how the word plateau rolls off the tongue?
Have you seen the sunshine today?

Running Bloggers Survey

noreply@blogger.com (Shannon King) — Wed, 17 Apr 2013 15:37:00 +0000

I know I already posted this morning but wanted to join in on the Running Bloggers Survey as well!

Best Run Ever

That would be my first run ever...The 40th Stage Coach Run in Jacksonville Oregon. It was my first official race after my cancer, surgery and treatment. I felt so accomplished after I crossed that finish line.

Three Words That Describe My Running

Obsession...Accomplished...Empowering...

My Go-To Running Outfit

Compression capri's I got from Old Navy, running bra, new uber berry Reebok flex shoes, and usually a running tank of some kind.

I Won’t Run Outside When It’s…

Hot and humid as it makes me sick to my stomach and last year I got heat exhaustion from it.

Worst Injury – And How I Got Over It

My pelvic stress fracture I sustained last year while training for my 1st half, which I had to miss. I took the whole summer off from running and most walking, stayed in bed when needed and pretty much just swam all summer long. I was able to start taking walks sometime in August I think, and then started to run again in November...I am back to normal now!

I Felt Most Like a Badass Runner When…

I completely killed my 1st ever PR by over 4 minutes...I also felt like a Bad Ass my last race (1st race post injury) when I beat my Pr by 28 seconds.

Potential Running Goal for 2013

To complete my half marathon training without injury and run the race in September.

My Next Race Is…

At this time that would be my half marathon in September, but we runners know this could change in the blink of an eye.

Now go over and link up with Kelly The Culinarian and have fun with the survey.

Godspeed...this comes from the Middle English expression "God spede (you)", a wish for success and fortune for one setting out on an enterprise, voyage, adventure, or travels. It may also mean good luck. "Limitations only exist if you let them" © 2013 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

O Is For...Over Training

noreply@blogger.com (Shannon King) — Wed, 17 Apr 2013 14:00:00 +0000

OVER TRAINING is when you over do it and end up injured or suffering from exhaustion. Of course, this is just my own definition of it. ~~Be aware, this post is really written for the runners out there, so if you don't run I will understand if you do a quick adios amigos and run (pun intended) for the hills.~~

ACCORDING to Wikipedia Over training is a physical, behavioral, and emotional condition that occurs when the volume and intensity of an individual's exercise exceeds their recovery capacity. Apparently over training is a common problem among weight trainers, runners and other athletes.

SPEAKING from personal experience, I've over trained a few times and last year sustained a ~~horrible summer stealing painful son of a biscuit eating dog~~ pelvic stress fracture because of it. I am healed now and running again, but let me tell you, it was NOT worth it. I ran too often, never ran on soft surfaces, and hardly ever added in any cross training...oh and I never really stretched. No wonder I got hurt, ~~well that and my critically low vitamin D levels that did not allow all the calcium in my body to actually strengthen my bones,~~ but let's not go to far into all that mumbo jumbo.

THE moral of this story is take it slow and don't increase your mileage too fast (for the runners out there) and remember to stretch, stretch, stretch...and then stretch some more. Don't just run on concrete, get out there on some trails and enjoy nature at it's finest. Not that I ever get to run the trails...I must confess, where I live there is nature in it's abundance so I don't have to go too far from my front door to enjoy it.

Have you ever experienced over training?
If so, were you injured?
Why are parkways places you drive and driveways places you park?
Have you smiled today?
Do you know any son of a biscuit eating dogs?

Runners United To Remember

noreply@blogger.com (Shannon King) — Tue, 16 Apr 2013 20:53:00 +0000

Runjunkies.com created a virtual run event and you can go here...Runners United To Remember to join the Facebook event. I am not quite up to 26.2 miles so I will be running 26.2 minutes 3x this week in Remembrance of those who lost their lives as well as for all runners whose heart are breaking and, of course, for all of Boston. Please Join me in sending healing thoughts and prayers to Boston's victims, families and loved ones.

Godspeed...this comes from the Middle English expression "God spede (you)", a wish for success and fortune for one setting out on an enterprise, voyage, adventure, or travels. It may also mean good luck. "Limitations only exist if you let them" © 2013 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

~*♥*~ I Survived & Now I Run ~*♥*~