Running Calendar 2010

OXY Update

2012-01-24T18:58:00.000-08:00

I ran the Resolution Run 10K and1-14-12 My average pace was 8:54
This morning I ran 4.68 and I dropped my pace down to 8:29. I wasnt
ready to stop, I was relaxed and ready for more but my route was done.
What I have experienced from using the oxy is that it gives my body memory
of what my muscles fullest potential has achieved.

Now that I take the oxy less I have been about to coach myself though the run
with what I have experienced using the oxy and taking my body past the comfort threshold without fear. Im looking to run this pace for longer
periods of time. I like to go where I never gone with myself and the being
able to realistic conquer a challenge! Its on and DRoPPiNG!
Take the test! Its worth the $10! http://www.oxygen4energy.com/runwith1

Spectator

2011-12-12T08:23:00.000-08:00

When was the last time I stood on the side line and watched a 5K?? I don't ever remember doing that. That's why it felt so foreign for me to watch. It was exciting watching the front line runners take off super fast and others followed at a pace which it looked like an attempt to keep up. Gradually the pace slowed to the back of the crowd to walkers, strollers and doggies on leashes.
It took over five minutes for everyone to cross the line and I had to watch. I felt like a little kid who couldn't leave thinking I might miss out on something.
I ran over to see them at mile two which was only a block away. It didn't take long before the runners came flying up the street to the two mile marker. The race looked animated. Their turnovers were extremely fast. It was thrilling for me to watch, it got me inspired to run faster. Observing this has taught me from a different perspective to learning to be better is more than the act, practice, listening, passion but also hands on observation. I have noticed some time ago that you have to do what you see you want done.
How would I study online what the leaders are doing without seeing how they do it. I'm visual. I have taken it upon myself a while ago a motto to: "Do what they are doing instead of what they are saying." I never connected that method to running until I became a spectator.

Im in the 8's

2011-12-07T07:12:00.000-08:00

"Girl, you were smokin" was the response I heard from my running partner when she finished shortly after our run. The morning was not as cool as I expected and my legs felt sort of tight. Two things I had in my favor was plenty of rest and extra oxygen.
I hit my half way point 23 seconds faster than my PR. On the way back I shaved an additonal 20 seconds, bring my average pace to 8:57 for 4.68 miles. Though I stayed relaxedgh the run, the effort was there! I switched up my strides and running form a couple of times to adjust to the tightness in my legs. This allowed me to stay at pace.
Now to hold that pace for 13.1 miles would be beyond awesome. I look forward to the dy when I com back to this page and say "I remember when I dropped into my 8's and how excited I was, now high 8's are easy day at 6 miles." He he he .. I claiming that one, Gotta DRoP IT!

DRoP IT Long Sleeve now Ready to Order!

2011-11-27T20:04:00.000-08:00

Tough Reflections

2011-11-19T18:00:00.000-08:00

I went to reflect on my pace for the Gate River Run March, 2008 (9.3 miles). I wanted to

compare to what I considered a good year. When I reviewed my time and pace it shocked me. I always considered that a good running year.

1572  1751  151  Donna Shacklett, 46,   30:09  1:00:50 1:33:32    1:37:36   10:28
11227  1757  152  Agnes Bloch, 49,      31:50  1:01:54 1:32:11    1:37:41   10:29
11337  1773  153  Pamela Miller, 45,    30:23  1:01:12 1:34:35    1:37:51   10:30
4862  1800  154  Bonnie Cornell, 45,    31:59  1:03:37 1:35:55    1:38:09   10:32
10430  1811  155  Joanne Kolmetz, 48,   31:04  1:02:53 1:36:24    1:38:14   10:32
8491  1821  156  Ellie Bottomley, 46,   30:40  1:01:36 1:34:07    1:38:19   10:33
13912  1832  157  Gaye Elison, 48,      30:21  1:00:32 1:31:57    1:38:22   10:33
4020  1848  158  Lyda Astrove, 48,      32:44  1:04:32 1:35:01    1:38:29   10:34
2383  1857  159  Janet Lanham, 46,      30:00  1:00:33 1:33:01    1:38:33   10:35

I went and look at my plaques and picked another race:

January 2008 River Road Solution 5K. That was okay and I think I ran 8 miles today at a

9:04 pace.

Women 45 - 49
  311    16    1  Kathy Murray, 45, Jacksonville, FL          22:51    7:21
  307    31    2  Susan Harms, 48, Neptune Bch, FL            24:40    7:56
  445    70    3  Pamela Miller, 45, Orange Park, FL          28:37    9:13
  304    92    4  Jackie Rowley, 46, Jacksonville, FL         29:53    9:37
  341    95    5  Naoko Hush, 47, Jacksonville, FL            30:08    9:42
  557   109    6  Kim Anthony, 47, Green Cove Sprngs, FL      31:05   10:00
  223   139    7  Janet Tellier, 48, Orange Park, FL          33:29   10:46
  250   140    8  Rita Geer, 47                               33:33   10:48
  443   152    9  Sandy Kelley, 49, Orange Park, FL           35:01   11:16
  517   166   10  Anne Gorman, 47, Jacksonville, FL           36:54   11:52
So check another March 2008, much better 5K "Any Way You Can" event. Nice and I 
will like to hold that pace for 13.1 miles.
 420    18    6  Mary Mess, 27*, Green Cove Sprngs, FL       27:08    8:44  
  379    19    7  Lori Byrd, 24*, Jacksonville, FL            27:10    8:44  
  352    20    8  Kristin Brown, 23*, Jacksonville, FL        27:12    8:45  
  132    55    2  David Rolke, 1, Jacksonville, FL            27:13    8:45  
  434    21    3  Pamela Miller, 45*, Orange Park, FL         27:23    8:49  
  408    22    9  Katherine Read, 24*, Atlanta, GA            27:31    8:51  
  354    56    9  Jon Braasch, 47, Orange Park, FL            27:32    8:51  
  400    57   10  Sean Hatten, 43, Orange Park, FL            27:34    8:52  
  312    23    6  Angela Boyer, 37*, Jacksonville, FL         27:36    8:53 

It was four years ago I took a full marathon break and ran a half marathon December 2007. 
It looked like this. Don't look like I was ready to go the distance and mentally I wasn't 
ready. This the year a lot had changed for mainly my father passing.

2381   393   60  Heather Shaw, 43,          2:20:59   10:45  2:22:00
 2914   410   61  Alicia Wimpee, 44,        2:22:40   10:53  2:24:01
 1994   411   62  Mandy White, 41,          2:22:54   10:54  2:24:17
 2610   427   63  Pamela Miller, 44,        2:25:57   11:08  2:26:34
 1625   437   64  Vicki Choinski, 44,       2:26:31   11:11  2:27:23
 1107   449   65  Catherine Crum, 40,       2:27:58   11:17  2:27:58
 1504   465   66  Carolyn McClanahan, 43,   2:29:17   11:23  2:30:16
 1116   473   67  Holly Williams, 44,       2:30:06   11:27  2:31:33
 1672   476   68  Jonie Davis, 42,          2:30:17   11:28  2:31:04
 2056   479   69  Lynn Lawton, 42,          2:30:45   11:30  2:32:21
 1521   481   70  Kathleen Ngo, 41,         2:31:00   11:31  2:32:54
 2285   504   71  Penny Edge, 44,           2:34:02   11:45  2:35:22
2008 Half Marathon Marine Corp: It called going the distance, this is what I had to work with: 
 515   331   42  Tracy Williams, 45, L        59:30     2:15:30    2:15:36  
  576   342   43  Alyce Derethik, 45,       1:05:23     2:15:55    2:16:29  
  847   367   44  Judith Burdan, 47,        1:03:23     2:17:53    2:18:42  
  933   369   45  Pamela Miller, 45,          57:52     2:17:48    2:19:06  
  589   373   46  Tina Dyal, 46,            1:06:13     2:18:39    2:19:19  
  881   396   47  Peggy Bliss, 47,          1:01:15     2:20:29    2:21:18  
   57   402   48  Stephanie Kestler, 45,    1:03:41     2:20:53    2:21:45  
 1180   413   49  Anita Macke, 48, St       1:04:40     2:22:37    2:23:44  
   26   420   50  Caroline Wilkerson, 46,   1:03:54     2:24:22    2:25:38

I'm glad. I'm able to reflect, I glad I'm going the distance. Life can provide you a tough 
fightor you fight back. No need in standing there getting hit by life. Tough is not only 
in the physical sense but in the spiritual and the mental. Tough is the heart and being 
able to deliever and give from it. Tough is preparation for events that are bound to 
happen and how you handle life when it comes. Tough is not just for me its for those who 
I can help, by being an example of not giving up, of over coming some tough battles. 
Thank you Dad for being so tough! You handled life well! I love you.  I will continue to 
go the distance! 
Gotta DRoP IT!

Enjoy Your Cry

2011-11-15T13:16:00.000-08:00

Crying will set you FREE! Get your cry on while you are running, relieve yourself of emotional weight. I use to cry A LOT when on my runs. I would think about my father's condition and remember how we would hang out and run errands together. He couldn't always keep his balance and would just fall.
We then started using signals for when he thought he was going to fall and I would be by his side to keep him balanced. I finally talked him into using a cane. That was like pulling teeth and most of the time he wont use it.
My Dad walked with his shoulders back chest out, he stood strong, strong as he could! He was a proud man! I love you so .... and I cry!
I just wanted him to walk with me again. He laid in the bed for 7 years before he passed and it use to hurt to see him, so when I ran, I ran for him too. I would cry and sweat and sweat and cry. I just wished he can come see me run again. He was my biggest cheerleader. "Go Pamma-Lamma-Lam." Even working many jobs, at nights him and mom would be along side in the car driving cheering me on.
I dont cry much now that he has passed. I feel like he is always with me. I could imagine him walking, golfing and playing his drums singing and being happy. He is being his charming self, radiating joy from his eyes, smile and personable conversation. He stands strong in my heart, my legs, my runs and I hear him clearly. I able to receive very warm and happy memories of my Dad so when I cry now, its all joy! He's not in any pain and Im happy about that.
When I'm running over 13 miles, I run with father's drum stick. At that time I feel closer, like we are hand in hand and my thoughts are 'he is closer to me, to my heart.' Forever I love you Dad, I glad I have such an awesome father, he did his thing here! Whenever you feel the need .... Enjoy your cry!

Im Loving the Results

2011-11-10T20:09:00.000-08:00

I really have to give a lot of credit to the oxygen! This is real talk, prior to using the oxygen I have sweated it out with Sean T, speed drills, ate with a balanced nutritional plan...everything. This has taken me beyond my comfort zone. I have always considered myself pushing as hard as I can without causing injury.

Well I tried the oxygen during training session and did it to a comparative workout. I kicked my own butt! I did the test for one week. I felt no harm, tension, lactic acid, fatigue or anything. Only battle I now had with the oxygen was in my mind "what are you going to do with you?" It was a test of how much heart was I willing to run with. So I pushed it and I held the pace and it felt great. Now as I make my way back I always try to beat myself and that I did.

My speed training was faster and my endurance day was faster. So I did the following week without the oxygen. I felt fatigued but continued because my mind now knew what the body was capable of achieving. So they were in sinc. My time dropped again. Next week I will run during the training with the oxy and with every race. Im ready to see change. ~Gotta DRoP IT!

If you are ready to try a sample order below.

Try the OXY TEST!

2011-11-06T17:07:00.000-08:00

Want try the OXY TEST?

DAY 2 - OXY TEST

2011-11-03T09:18:00.000-07:00

Day 2- This was a short test.
One my run this morning was a shorter distance to test my speed. So It set out and ran .9 miles, almost a mile. I started off slow and picked up about 2 minutes in. I found a comfortable but harder pace than normal and held it there. I finished 7:41, my personal best within the last eight years!!!

On my negative split I finished 15:05. That made my pace back at 7:24. REMARKABLE!!!! This is my training runs. I am screaming about these results. I want to know is this really mental, cause that's what people are going to say or think. This is not mental, this is physical. Im doing it!

How much was a can of oxygen? $10. a friend referred me.
How many did you get? 2 my cost for 2 can was 19.90. They gave me free shipping too.
How long does one can last? About 1 week
Did you reorder? Yes I did, but this time I ordered more to share with my friends.
How can I order it from you?
Go to my site and make sure you see "Run With 1" in the top right hand corner.
Where is your link?
http://www.oxygen4energy.com/runwith1

The results are real!

2011-11-02T12:58:00.000-07:00

No, Im not a pro athlete, but I am always looking for a better way to improve and it is happening.
I really want you to join us. View this video Im dropping my race time finally again after years and
Im near 50. I love the possibilities and never given up! Want to join me to improving your running

performance?
If so, add your email information to this link by clicking HERE

Oxy4Energy TEST!

2011-11-01T20:19:00.000-07:00

Yes, I tried the oxygen4energy TEST and passed! Iwa s able to run hard during training.
Improving my time, breathing and recovery! I was so impressed by the package I became
a member and start getting it at a discount rate. It was very much worth trying out!
Here's the site and check out the video's.
http://www.oxygen4energy.com/runwith1
So I went and got an evening workout on too and killed it!!!! I love the strength I feel!
I couldnt use "my legs feel tired" as an excuse to slow myself down either!

I Run because I AM Worth IT!

2011-08-03T05:03:00.000-07:00

I AM woth every bit bit of the strength it takes to be consistent in this journey. For as long as I have been running it has never become easy to me and when it feel like it is getting easy, thats when I go harder. So this making me stronger, to last longer, eat better, clears my head and makes me think more productively each day. I am worth all that.
To know Im worth it makes me happy, to know I can achieve my goal when I set out on a run makes me more confident and I can focus on achieving my challenges because thats how I started morning with a winning attitude.
Maybe if was so easy it wouldnt be worth doing to me, but to know this is benefiting my health too is a plus. I AM worth planning my health and running is my health plan. I will keep running until I just cant anymore.

My August training Calendar

2011-07-13T06:28:00.000-07:00

Proper Planning.... Im ready for a better year.

Sunday - Edurance Day no less than 9 miles.
Monday - Walk at least 4 miles recovery
Tuesday - Back at it easy 35 minutes plus
Wednesday - Hump Day a little further and faster
Thursday - Speed training 4x400, 6x400, 8x400, 10x400
Friday - REST
Saturday - Weight training with light jog

Im ready to DRoP IT!

Getting Faster

2011-05-19T08:00:00.000-07:00

I ran an inaugural 5K and I liked my pace.
It was a small run that was out and back.
I was bale to count the amount of ladies
ahead of me (2) and total runners that finished
before me (9) It's not that I was fast,
but I was proud to run a 9:05 pace.
CONGRATS to me yayyyyy! DRoPPING IT!

My Running Skirt

2011-04-08T07:49:00.000-07:00

I felt alright, it was alittle warmer out today. I ran in my running skirt and I really dont have the thighs for these skirt (even though they are cah-ute.) I bought this skirt as one of those goal setting skirts. Im not a big clothes dresser but I like the ladies with the running skirts. However, if I need to probably wear ny own shorts under neath that wont do the creepy thing. They crawl up my thighs and I have to keep doing that tug thingy, you know?
I weathered the heat today and it looks like I got some color! He he he. I really dont like running this time of the day when the sun is beaming, it sort of drains me. But I didnt seem to do that bad running 4.5 miles in 43:29 my pace is building. Im loving it and I was cah-ute he he he.... Gotta DRoP IT

Moving & Improving

2011-04-06T08:37:00.000-07:00

WoW! It really must be the gym workouts. Maybe the protein shakes, I dont know for sure but I surely like change! My pace is getting better as I'm getting stronger. Im always researching for better results. I know I've been drinking more water than I usually do too. Maybe I can catch my pace from 3 years ago...hmmmm! I believe in the posssibilities!
Gotta make it DRoP!
I was really feeling like when I was running today, that I was getting tired of keeping the pace. So while I was running I started wondering "what day of the week is this?" I was confused between Wednesday or Thursday. It was feeling like it was suppose to be a rest day. So when I made to the halfway point I decided to make it back the same pace because it felt like I was taking the pace down sometimes, but never let myself drag. I felt strong, I could feel my gym workout too. I'm loving it. Gotta keep DRoPPING IT!

Im Bacccck!

2011-03-28T18:55:00.000-07:00

Im have posted my next half
marathon for June 4th in Chicago
with TEAM RBS! It's on!

So I went back through my blogs
and got out my old training
calendar and doing what I have
never done before "run a half
marathon in June out of state."

Gotta DRoP IT! will register here!

I look forward to running a little
further this time of the year and
meeting the RBS crew!

Gotta make it DRoP!

MY Last Marathon

2010-12-18T12:09:00.000-08:00

A new challenge approaches me as I end my marathon ventures with my Dad. I had decided back in 2006 that I would not run anymore marathons because of the pain and knee injuries I was having. I hadnt a point to prove any longer and I had completed 4 marathons at that time. I wanted to finish faster, however I had accomplished the goal.

In June 2007 my Dad passed. He lived in pain and never did he give a piddy party while laying bed ridden. He was very strong, a joy to be around and he was my best friend, my hero. I decided to dedicate running with my Dad hand in hand by carrying his drumstick. 2010, my fourth marathon later with him, I have decided to stop ignoring the pain in my knees and focus on a new challenge.

My Dad lived with high blood pressure and the medications the majority of his life. He strongly advised me to never start taking the med's if I was ever diagnosed. Well, I was diagnosed early. I found that I had HBP through a change of events like passing out, the room fading to black, my equalibrium being off and my lims going numb.
Once, I passed out in the gym and when I awoke there were many unrecognized faces standing in a circle over me trying to bring me back. I went to doctor and my numbers were so high that she prescribed me a high numbers of different meds to begin right away. I refused the meds and ask for another options. She had me to said a waiver for refusing the meds and recommended exercise, meal change and breathing techniques. I have made a life style change. It wasnt easy, it was necessary.
I love you Daddy and we have a new challenge. "What is it Pamela Ann?" Body Sculpting, lets keep DRoPPING IT! I will still keep running, but our challenging distance will now be 13.1 miles, the half marathons! Im going to start skating again now too! Thanks Dad for being my hero and giving me the champion within to keep DRoPPING IT!

HOT Flash-flash-flash!

2010-09-08T08:00:00.000-07:00

Blah! To much heat and humidity. I ran a more shadier route and had company and we talked a little. We did talk shoes too. My fav's are the 2150 still Asics He had a good pace which started me off faster than I usually go. It was 3.94 mi 00:42 10:39 pace. It felt a whole lot slower than.
It was hot, thats how it went. I really admire those of you who do it in the heat. I would rather drop it at 5:30am any day. My feet were scream "ICE" My hot flashes dont even get that hot and they dont ever last that long.
Im so glad I had someone to scoot with today (yes I scoot) or I would have turned around long time ago. I still didnt even go the complete route because when I saw him ahead of me turn around I knew it was time for me to turn.
However, I did get it done and it is a lot better than sitting here talking about what I could have done. And Im sure I would get stronger from today's run some how. This and something better is about to happen, Have a great today! Run Steady!

James Brown Live - Get up offa that thing

2010-08-21T06:57:00.000-07:00

Eating Before the Long Run

2010-08-17T10:04:00.000-07:00

If Im running under an hour I just use a banana for fuel, pass that point I start adding stuff. I have an order in which I place my food into my system. Yep, I get real systematic with now.

Let's say that today Im running 12 miles, okay? Last night I would have eaten enough carbs to hold me and this morning I start off with room temperature water and a banana. It loosen things up, so I can DROP IT easy before I leave the house.

I add, before I leave the house a slice of toast with honey. I hear many people do the coffee thing, but it just dont work with my system. I feel like dropping about the 3rd mile again and I dont like that feeling of running with my butt clenched really tight.

So now that Im dress and ready to drive to my run, I get out my GU and I have learned to take half a pack. Its in the body about 15 minutes before you start running. I take the other half 30 minutes later. So I do a half a pack every 30 minutes.

Now here's a tip that I use for like goofy energy. I take my multivitamin the night before I go to sleep. So if you are going to bed at 10pm, try not to wake up before your time to stay awake or... yep, you wake up full of energy and goofey legs ready to do some serious miles!

I have also done this with coffee the night before and I wanted to run like Forest Gump! Doing the coffee at night gives me plenty of time to DROP IT in the morning!

Take a snack with you in your car so as soon as you are finish with your run you can get some protein to those hard worked muscles!

Run Steady!

The Daily Mile Gadget

2010-08-11T04:21:00.000-07:00

I was introduce or should I say challenged, to log my miles on an online gadget thingy by a neighborhood running buddy. I love that she introduce me to the http://www.dailymile.com because it really gives me the opportunity to challenge myself. So with that and today being hump day, I had to beat my yesterday's pace.

I started off my first with my mind on the gadget and thought I have to do better than yesterday, cause not only will I know, but so will others. I ran my core with Sara and she was feeling blah, but she kept a pretty good pace for four miles. We ran mile intervals. The mile were less than ten minute each and we had one minute walk break. 80 degrees felt like 90.

Well Im about to go report onto the dailymile, alittle somthing on facebook and twitter, all these gadgets and for the love of running. I love it! And this is my invitation to you. http://www.dailymile.com I will love your company.

Speaking of gadgets, I will love to have this little device. How many have tried it?

Marathon Eating Time

2010-08-01T19:55:00.000-07:00

Its officially marathon season for me. It's time to get my grub on. This the best part of training is get get to eat more and I love eating. I find this eating segment of what to eat on the internet a couple of years ago and I met some friends on FB that I was able to share it with. So for anyone who will like to know what I eat or will like to share what they eat, it is highly welcomed!

BREAKFAST (all)
Oatmeal-wheat toast-banana-orange juice

SNACK (choose)
Sandwich, (wheat bread) - nuts raisins-apple

LUNCH (or similiar)
Bake potato with beans and fruit juice
SNACK
Pasta salad with kidney beans, sweetcorn and veggies.
or Fresh fruit and salad
DINNER
Chicken (lots of chicken) / Fish / Shellfish
Rice or potato -salad - 1 orange

SNACK ( I usually dont get this far, I stop after dinner)
2 slices of whole wheat toast/bread- 1 table spoon honey
and banana

Be Comfortable

2010-07-27T13:53:00.000-07:00

Comfort is important for your workout. To be distracted by something you can prevent is worth the investmest. Dri fit materials are made to breath and not stick to your skin while working out. The Dri-FIT running fabric is made to wick sweat away and help keep you dry and comfortable. Dri fit socks gives your feet a stay try feel and non slide on some. You know when your feet feels good, you feel good and allows you to workout longer.

Double click on these images for more information.

Not Giving Up!

2010-07-26T10:12:00.000-07:00

My legs have been telling me "you cant do this." At the beginning of every marathon training my legs try to make this statement my mind's reality. Strength seems to be leaving, not my determination. It takes me 20 minutes longer to run over 10 miles then it did last year. My legs feel weak.

Instead of allowing my legs and my lead foot to determine what I refuse to accept, I have decided (with the suggestion of hubby) to strength train. This started today. I have 18 stair steps to get to my art studio. Instead of walking up today I jumped up. Sweat poured from my forehead when I reached the top. What the ...what do you know, the leg (left) is weak!

So for the next six weeks I will add some strength training to my legs. The will and determination to complete this marathon is more than telling my legs what to do. This body is my team which has to work together to make it happen under 5 hours.

Last year my training wasn't intense. I was distracted by other issues that took over my marathon training. I ran it anyway and finished 5:03 I tried to keep under 5 hours even if it's 4:59. I'm am blessed being able to complete it at all, but my goal is 4:30. So as always I will run with my Dad's drum stick, as we are hand in hand with me every step. I will get my pace by to marathon pace and I will go for it again!

This and something better is going to happen. Run Steady! Pamela