Registration Link.

Ever wonder where you registration fee goes for running this race.  Check it out - we are actually helping people!  All proceeds support the Northern Hills Area CASA Program, a local non-profit organization advocating for safe permanent homes for abused and neglected children who are in the court system through no fault of their own.  This definitely is a feel good run :)

Tomorrow is the day when we register and start officially tracking the miles.  Here is the website to do so...

Register for the CASA Half Marathon today at www.NHCasa.EventBrite.com.  OR http://www.nhcasa.com/casa_half_marathon.php

For more information, call the Northern Hills Area CASA office at 605-722-4558 or emailcasaadm@rushmore.com.

Tonight I ran a fairly fast 4 miles and did abs.  I hate abs.  But as Fose said it will make my time go down which is what I want.  Training is going fine.  I realized I need a new playlist because, okay don't get me wrong… I LOVE GOD… but I am struggling getting pumped up while listening to Amazing Grace.  It just isn't working.  Any suggestions on songs?

PS. YOU ALL BETTER BE WRITING YOUR MILES DOWN NEXT TO YOUR NAME ON THE RIGHT HAND SIDE.  Thank you :)

Week 1

I'm loving all of your posts! It's fun to hear what you guys are up to and how well training is going for each of you. It's definitely a good tool to hold each of us accountable to commit to our training and follow through to the end. It's inspiring me, anyway!

This is how Week 1 looked for me: kick-off training with a 4.01 mile run Thursday, cycling for 60 minutes on Friday, and finished the week with a 2.98 mile run on Saturday.

I've been using Nike+ since June, and Nike has a great online community where you post runs and can choose training schedules for your level/race. Your iPod records the run, and then you can analyze it online, which I love. I tried linking my training page to this blog so you could see what I'm working on, but it didn't work. I used a Nike+ training plan when I ran the 5k last summer, and the only downside that I'm seeing is that the runs are pretty sporadic in the beginning of the plan. There's a heavy emphasis on cross-training (which is important I think), but according to the plan, I don't have another run schedule until Wednesday. I'm sneaking a short one in today though :)... Nike+ also has workouts with their training plans to supplement the runs; if I can, I'll link those up as well.


Week 2 Training Schedule:

• Sunday (yesterday), rest
• Monday (today), 2 mile run, weights
• Tuesday, cycling for 60 minutes and weights
• Wednesday, 4.01, post-run back workout (from the Nike+ training plan)
• Thursday, 30 minute elliptical
• Friday, 2.98 mile run, post-run myrtle workout (Nike+)
• Saturday, 4.01 mile run, post-run back workout (Nike+)

Tomorrow is Registration Day

OK, this was never officially decided, but I think tomorrow should be Registration Day for our group of little runners. What do you think? :)

Update: I ran 3 miles yesterday. Progress!

Let the games begin!

Well- Matt is officially signed up at my gym now! Today was our first day together at the gym... it was pretty exciting for me to have a workout buddy! I don't think Matt truly enjoyed having me yelling at him to keep going and to suck it up and go. I was proud of myself for running 2.25 miles today. I realize that it isn't that far but it is an improvement! I'm gonna keep on trucking!

Working 12 hour shifts really sucks when a person is trying to train for a 1/2 marathon.... it really ruins my "schedule" for my workouts... Grrr....

Keep up the great work everyone!

PS- you are going to rock this Mannie!

Here goes

So, this whole thing is new to me. Blogging, running, etc; and how you guys convinced me to do this I'm not sure...probably a moment of weakness on my part. But, I committed and I'm excited to try and do this. Today will be my first day of training (I see I'm a little bit late already), and I've never been a runner so it should be interesting.

P.S. I'm wondering about what the time frame is for you guys around the 4th? I took off the 5th and 6th from work so Carl and I could spend some time climbing in the hills as well. What does everyone else's schedule look like?

P.P.S Thanks for asking me to take part in this experience. I have to say that now because I have a feeling I won't be thinking that while I'm plugging away at 13.1 miles. :)

Treadmill: Take II

OK. I take it back. Treadmills are NOT for the birds.

I ran two miles after work, lifted some weights and did abs...just like old times. I feel like a million bucks! I probably could have run much longer, but I'm having issues with my right foot. It probably means I need to get new running shoes.

I did not, however, figure out how this massive 3-million-ways-to-lift-weights machine could turn into a squat machine. I'm a little bummed. I'm sure I have ruined my quads for the next two days because of all of the other exercises and sit-ups. I feel like I have done a lot, but I know it's just a small amount compared to the looming half-marathon in July.

On another exciting note, I purchased a Microsoft Zune today. Instead of using my sister's old mini disc player, which only has Fiona Apple on it, I can add my own music and listen to the radio. Woot! I do believe that Fiona has done the job for me though. It must be the beat.

Accountable - Em

Hey everyone!

So today I was back on the tread and the hip was still a little stiff but didn't bug me too much.  I did six today and felt great.  I think I could have gone more, but knew that tomorrow would stink then.  Hope everyone else is enjoying this grand experience :)

A couple of things… I actually talked to a serious runner at SDSU today and he said he reads the blog - so not only are we accountable through each other, but others are reading this too!

The other thing is that ate a cookie today… AND LOVED IT.  But during the run it didn't feel so good.  A sign to not indulge in my favorite :( Phooey.

Oh yes, and once you start running it seems you enter this crazy running community where you see the same people over and over.  It is a bond that nothing needs to be said.  You appreciate seeing them because you know they admire you running just like them.  Also, it is really neat talking to them and 99% of the time they have great tips and motivation.  So be 'that talker' and bug your neighbor - they are amazing!

Okay best wishes this weekend and I cannot wait to hear about everyone else's days!

ABS!

My track coaches have etched this concept into my brain: A strong core is extremely important for runners. It is SO true. Doing ab exercises correctly and repetition are the keys to a great core. And, don't forget to take your time. Speediness doesn't get you extra points!

I truly believe that anyone and everyone can handle doing 100 abs per day. It seems like a lot, but it could always be worse (For SDSU, we had to do 500 abs each day). Also, ab exercises are usually pretty simple.

Here's my ab workout (in this order):
1. 20 sit-ups - I'm sure all gym teachers stressed crossing your arms across your chest and keeping feet and knees together while doing sit-ups. Be sure to make it all the way to the top and don't drop back to the floor (the way down works your abs too!)

2. 20 crunches - Start with a regular crunch position, then raise your legs as is they are resting on a chair (but definitely not!) then cross them. Support your neck, but use your abs to pull your head inward, not your arms.

3. 20 twist crunches (10 to each side) - In a regular crunch position, rest your right ankle on your left knee. Complete crunches by pulling your head inward with your right elbow reaching to your right ankle (resting on your left knee). Switch.

4. 20 lift-ups (or..butt-ups haha) - Lay on your back with your legs straight up in the air. Place your arm straight on the ground palm-side down, then reach your toes to the sky (lift your butt off the ground with abs).

5. 20 sit-ups - Same as the first.

This ab workout focuses on both the upper and lower ab sections.

When your abs are stronger, check out some of these links for some more intense ab workouts:

Runner's World - Lolo Jones

Runner's World - Ultimate Ab Workout for Runners

I hope this helps!

Cross training day 2 - Em

Okay, I am not going to bend the truth for this blog.  As much as I hate to admit this - I didn't run today.  

After yesterday's run my hip became pretty sore/stiff.  I wasn't sure if I just stepped wrong or pulled a muscle.  Either way, I have had this before and all I can do is rest.  So today I did Kenpo.  It's a form of kick boxing.  It did hurt my hip, but the majority of the work out was punches.  Tomorrow I will see how it is doing otherwise I will water jog for an hour.

Side note: I started a food journal.  I actually was able to say no to cookies today because I didn't want to write it down -- partially because I'm lazy and that is embarrassing to look back on the day.  And after this weekend Fose and Alaina both know my duty secret and passion for convenience store cookies.  Yes, it is embarrassing :)

All or nothing baby!

Day 2 for Alaina

Hey guys! I just wanted to say that I am pretty sore today but I ran another 2 miles today and power walked 1... I also did those lovely abs and arms. I was wondering Em if you know if any stores actually sell those fancy socks you have or do I have to order them from online???

I decided that I am going to treat myself for every mile I run at one time.... Right now I can run 2-2.5 miles without stopping. When I hit 3 miles, I am going to by myself a treat like new running socks or a sports bra... I thought it might be great motivation. I should right down something awesome for each mile I do and let them get better the more miles I do. Just thought I would share some of my inspiration with you guys! LOVE YOU!

Day 1 of training...

2 miles of running + 1 mile of power walking + abs + arms = a very sore Alaina already! LOL!!! Can't wait until tomorrow when I wake up in the AM stiff and sore... Honestly though- it felt great! I am so proud of all of us! Matt is going to join my gym with me. I talked to the gym staff today and learned how much it would cost. Matt and I are going to work out at 7 AM tomorrow! Get this- it was Matt's idea!!!!! We will see what he thinks about it in the morning! Keep up the great work everybody!

Day 1 - Em

Hi friends!  This may sound like a ridiculous post… but I LOVE to blog!

Okay so I officially started to train today.  I have been running off and on since the Fargo Half and have had poor eating habits.  But today I made plunge - all or nothing mentality :).

I am super excited all of you guys have committed too!  I made a couple of goals of my own.  I have always wanted to complete a half in 2 hours or less.  (Fargo was 2 hrs and 4 mins).  Is everyone okay with me doing this? If not, I don't have to!

It was a great day today… my legs felt great and was entertained by Floyd (a big, big man) next to me so I ended up doing 6.  AND I remembered to do abs.  Fose, I'm waiting for that fantastic post :)

Here are something I learned from training last year (remember everyone is different!):

• I am not expert, but the best advice I have for anyone is to just get time on your feet… doesn't need to be fast, but a longer duration of brisk walking or jogging.  I learned this last year while prepping.  And if you can go 1 hr during a race you can go 2 hrs easily because of the adrenaline. 

• The first month is brutal because you are getting into running shape.  It only takes 1 week to get somewhat out of shape, and 2 weeks to get out of shape.  This totally stinks, yet it totally makes you want to work out because who really wants to start from week one?!  Boo to week one!  

• Also don't forget to cross train.  My body goes into poopy mode and struggles somedays.  I learned to just go with it and I will ride a bike, swim or water jog, or just take the day off… don't force it!  

• Bananas, bananas, bananas, chocolate milk, chocolate milk, and water, water, water, water.  I just gave up soda and dug out my water bottle.  Cookies will be missed… but if I put my body through this why would I ever want to counteract it!?  Ridiculous.

• I found music sometimes bores me and I have actually switched to motivational podcasts (free from the internet) and audio books.  It is amazing you actually remember what is being said.  Often I found myself wanting to run more because I wanted to know what would be happening next in the book.  Crazy!

That's all for tonight… great job everyone and I can't wait to hear how everyone is doing :)  

I'm so proud of all of us!! 

Think FORREST.

Treadmills are for the birds

Fun Fact: Treadmills are for the birds.

You'll all laugh at this. I stared at the treadmill for at least 5 minutes before understanding how it works. (It's a treadmill for goodness sake!) Then, since my little fitness center was packed to the brim with people I definitely do not know...I never ran on it. I just walked really fast.

I can't imagine falling on my face in front of that many people that I could definitely see again...a lot.

Gonna hit the gym...

I'm gonna hit the gym today and try not to faint on the treadmill again! I'm scared but I need to start training ;) Did I mention that I am terrified for all of this... Thanks Emily for talking us into it! Bring it on!

Making it happen!

Well, we are going to do this! Matt, Mel, Emily, and I have been coming up with some wonderful ideas! This blog is going to be used as support for everyone during this training. We want everyone to feel open to share their feelings about the process. If you have a sucky run, tell us about it! If you have a great run, tell us about it! We also think it is a great place to share websites or other tips to help everyone out!

First of all- we think it would be awesome to keep track of how many miles we put in. We will start officially keeping track of miles on March 1.

T-shirt idea- after keeping track of everyone's miles we will put on a shirt how many total we all did... Example: 2,360 miles and 13.1 more to go!

We think this is a great way to bond and catch back up on things! We will truly make some memories....

Bonus: we just might make it in the Reporter & Farmer :D Melissa really likes this part of it!