Here's what I have to look forward to in the next six months (can't wait!):
All of these are the same scale except for Pennsylvania, it wouldn't fit on a 800 foot scale, so it's even more drastic than it looks.
Monday, December 31, 2012
Thursday, December 13, 2012
Tuesday, November 20, 2012
Monday, November 19, 2012
Saturday, October 13, 2012
Friday, October 12, 2012
Sunday, September 30, 2012
Saturday, September 29, 2012
Monday, September 17, 2012
Wednesday, September 12, 2012
Wednesday, August 29, 2012
Saturday, August 18, 2012
Saturday, August 4, 2012
Tuesday, July 10, 2012
Thursday, July 5, 2012
Monday, June 25, 2012
Tuesday, June 19, 2012
Tuesday, June 12, 2012
Speedwork
Written by Malissa:
I've been doing a bunch of speedwork lately. I'm working on getting my 5k time down. I will be running a 5k for myself, for the first time since October. Lately the humidity is getting to me and I'm having a hard time staying motivated. Tonight I had 8x400's and Alicia wanted to run them with me. I just love my girl to pieces. She has Owen's drive and determination and is the perfect running partner for me. After my 4th 400 I was ready to call it a night, she was so sweet and said, "you can do it Mommy." I made it through the last 4. Guess I just needed a little boost from my girl.
She's still a little faster than me on the short runs. Once I focused in on her cute little ponytail going back and forth I was able to keep up with her a little better.
I'm so thankful she loves to run. I look forward to running with her as she gets older. I wonder what will be her favorite distance.
Thursday, June 7, 2012
My Favorite Olympic Moments
Written by Owen:
I am very much looking forward to the Olympics. That got me thinking about some of my favorite olympic moments. These are the ones that came to mind. What are some of your favorites?
Miracle on Ice in 1980:
Mary Lou Retton's Perfect 10 in 1984:
Derek Redmond in 1992:
Kerri Strug in 1996: (This is probably my all-time favorite)
US Men's 4x100 relay in 2008:
Usain Bolt's 100m in 2008:
Usain Bolt's 200m in 2008:
I am very much looking forward to the Olympics. That got me thinking about some of my favorite olympic moments. These are the ones that came to mind. What are some of your favorites?
Miracle on Ice in 1980:
Mary Lou Retton's Perfect 10 in 1984:
Derek Redmond in 1992:
Kerri Strug in 1996: (This is probably my all-time favorite)
US Men's 4x100 relay in 2008:
Usain Bolt's 100m in 2008:
Usain Bolt's 200m in 2008:
Wednesday, June 6, 2012
National Running Day
We declare our love for running on National Running Day:
Written by Owen
I truly love running. I love the way it makes me feel. I love the results. I love being healthy. I love it so much I ran my 4 miler this morning in a very heavy downpour of rain.
Written by Malissa
I started running a little over a year ago in hopes to gain my health back. I learned this week that I now run for my sanity! I've been sick the past couple of weeks and haven't been able to run much. On Sunday I was having a blah day, nothing was going my way, everything was bothering me. It was almost 8pm and I was about to snap. I turned to Owen and said, "I'm gong for a run, I'm about to snap." My first two miles were pretty fast because I was mad but by my third mile I was cooling down and had a nice easy jog. So yeah, running keeps me sane these days!
Written by Owen
I truly love running. I love the way it makes me feel. I love the results. I love being healthy. I love it so much I ran my 4 miler this morning in a very heavy downpour of rain.
Written by Malissa
I started running a little over a year ago in hopes to gain my health back. I learned this week that I now run for my sanity! I've been sick the past couple of weeks and haven't been able to run much. On Sunday I was having a blah day, nothing was going my way, everything was bothering me. It was almost 8pm and I was about to snap. I turned to Owen and said, "I'm gong for a run, I'm about to snap." My first two miles were pretty fast because I was mad but by my third mile I was cooling down and had a nice easy jog. So yeah, running keeps me sane these days!
Tuesday, June 5, 2012
Stretching and Running Form
Written by Malissa
Stretching is very important to runners-Owen learned this the hard way. Owen always did a few small stretches before his runs but hardly ever stretched after. When Owen ran the Bi-Lo Mrytle Beach Marathon he was hoping for a PR so he pushed it harder than he ever had, both in his training and in the marathon. His calf muscles were very tight and he ended up having servere plantar fasciitis in both feet. Stretching is most important after your runs. It's best to be warmed up before you stretch.
Here are a few of our favorite stretches:
Against the Wall
Target: Calf and Achilles
Hold for three seconds and repeat five time with each leg.
Hurdler Stretch
Target: Hamstring
Repeat five times.
Ankle Grab
Target: Quadriceps
Repeat five times with each leg.
Knee Clasp
Target: Hamstrings and Lower Back
Lay on the floor. Bring both knees to your chest. Hold for three seconds. Repeat five times. Then do the same exercise but with one leg at a time, while keeping the other leg straight.
Chest Push-up
Target: Abs and Lower Back
Lie face down on the floor with your legs, hips, and abdomen pressed flat on the floor. Place your hands on the floor beneath your shoulders. Push your chest up with your arms as far as you can go without pain and hold for three seconds. Repeat five times.
Lying Glute
Target: Glute
Owen's Two Favorites
Target: Calf and shins
and writing his abc's in the air with his toes.
Stretching is very important to runners-Owen learned this the hard way. Owen always did a few small stretches before his runs but hardly ever stretched after. When Owen ran the Bi-Lo Mrytle Beach Marathon he was hoping for a PR so he pushed it harder than he ever had, both in his training and in the marathon. His calf muscles were very tight and he ended up having servere plantar fasciitis in both feet. Stretching is most important after your runs. It's best to be warmed up before you stretch.
Here are a few of our favorite stretches:
Against the Wall
Target: Calf and Achilles
Hold for three seconds and repeat five time with each leg.
Hurdler Stretch
Target: Hamstring
Repeat five times.
Ankle Grab
Target: Quadriceps
Repeat five times with each leg.
Knee Clasp
Target: Hamstrings and Lower Back
Lay on the floor. Bring both knees to your chest. Hold for three seconds. Repeat five times. Then do the same exercise but with one leg at a time, while keeping the other leg straight.
Chest Push-up
Target: Abs and Lower Back
Lie face down on the floor with your legs, hips, and abdomen pressed flat on the floor. Place your hands on the floor beneath your shoulders. Push your chest up with your arms as far as you can go without pain and hold for three seconds. Repeat five times.
Lying Glute
Target: Glute
Owen's Two Favorites
Target: Calf and shins
Running Form
When you first start running you shouldn't stress about your form too much but you do want to pay attention to a few things so you don't get injured. When I first started running I always looked down and after a few months I noticed a clicking sound in my pelvis/hip area. It didn't hurt, but was really annoying. After a bunch of research I realized it was do to me looking down all the time and I had to re-learn how to run.
Here are a few things I learned:
Keep your body upright. Your head, torso, and legs should all align while you run.
Look forward. Your head should be level, eyes looking foward, jaw relaxed with mouth slightly open.
Breathe in through your mouth & nose, and then out your mouth. You want to get as much oxygen to your lungs.
Keep your shoulders down and arms relaxed. You don't want your shoulders to bunch up around your ears. I have to remember this all the time. I find my shoulders at my ears all the time when I'm really tired.
Take short, efficient steps so that you conserve energy. This is also suppose to help you land on the balls of your feet instead of your heels.
Again, don't stress to much. Just be proud that you are out there running!
Monday, June 4, 2012
Mother-Daughter Running
Written by Malissa:
This past year I have been thinking a lot about my running and how I can use it to help others. I've been helping a few of my friends that have just started running but I really wanted to do more.
I've always had a desire to help late elementary/middle school girls. It's such a tough age for girls, I know it was for me. I was tiny, like Alicia, in elementary but started developing a chest in late third grade and then went through puberty in sixth grade. I gained some weight during this time. Looking back on it now, I wasn't fat, even though I thought I was. I had a large chest and hips and no longer had a stick figure body like all the other girls. I was teased by the other girls and harassed by the boys, in middle school and high school. When I see a young, overweight girl my heart hurts for her, because I know she's getting picked on. She most likely has low self-esteem and she compares herself to the girls around her. Again middle school is so tough for girls!
During my getting healthy journey, I've really enjoyed doing research on better ways to eat healthy. I've decided to get my Nutrition & Wellness Consultant and Children's Fitness Specialist Certification this fall. I really feel that this is what God has been preparing me to do with my life.
I've also asked my running partner and good friend, Joana, to help me start a mother-daughter running group this summer. We have a few natural runners in the group and a few that aren't so we're going to try and make running fun. We're getting a list of games together that we can play while we run. We plan to start off slow and work our way up to a 5k. We'll most likely follow the Couch to 5k plan with a slight twist. We're also going to have a bible study once a week with the girls. Since most of the girls are late elementary/early middle school we want to talk about friendship, self image, and nutrition. At the end of summer or early fall we're planning on taking the girls to the beach for a 5k race and to celebrate all their hard work! If you're interested in following along , we will be posting weekly at http://soul2soles.blogspot.com/
Do you know of any ways to make running fun? Any games?
This past year I have been thinking a lot about my running and how I can use it to help others. I've been helping a few of my friends that have just started running but I really wanted to do more.
I've always had a desire to help late elementary/middle school girls. It's such a tough age for girls, I know it was for me. I was tiny, like Alicia, in elementary but started developing a chest in late third grade and then went through puberty in sixth grade. I gained some weight during this time. Looking back on it now, I wasn't fat, even though I thought I was. I had a large chest and hips and no longer had a stick figure body like all the other girls. I was teased by the other girls and harassed by the boys, in middle school and high school. When I see a young, overweight girl my heart hurts for her, because I know she's getting picked on. She most likely has low self-esteem and she compares herself to the girls around her. Again middle school is so tough for girls!
During my getting healthy journey, I've really enjoyed doing research on better ways to eat healthy. I've decided to get my Nutrition & Wellness Consultant and Children's Fitness Specialist Certification this fall. I really feel that this is what God has been preparing me to do with my life.
I've also asked my running partner and good friend, Joana, to help me start a mother-daughter running group this summer. We have a few natural runners in the group and a few that aren't so we're going to try and make running fun. We're getting a list of games together that we can play while we run. We plan to start off slow and work our way up to a 5k. We'll most likely follow the Couch to 5k plan with a slight twist. We're also going to have a bible study once a week with the girls. Since most of the girls are late elementary/early middle school we want to talk about friendship, self image, and nutrition. At the end of summer or early fall we're planning on taking the girls to the beach for a 5k race and to celebrate all their hard work! If you're interested in following along , we will be posting weekly at http://soul2soles.blogspot.com/
Do you know of any ways to make running fun? Any games?
Saturday, June 2, 2012
Thursday, May 31, 2012
Leg Workout Routine
Written by Malissa
One of our goals is to tone up all of our "jiggly" areas on our body. We have been running for over a year now and have noticed that as much as we love running, it doesn't fix everything. My problem area has always been my legs. Running has helped a bunch but I've noticed that no matter how much running I do, there are parts of my legs that are still jiggly.
Carrie Underwood's leg workout routine has been floating around on pintrest for awhile so I thought I would give it a try. Oh my goodness, this workout is killer! I've done it three times this week and I can barely walk and forget about sitting down. Even though I'm in so much pain this week, when I run I don't feel any pain. I think that's proof that this workout is just what I needed!
These videos walk you through each step:
What are your favorite leg workouts?
Wednesday, May 30, 2012
Chocolate Granola Bars
Written by Malissa
I have a huge sweet tooth, so it's only fitting that my first recipe is a sweet one. The kids and I love these granola bars. Owen doesn't like peanut butter, so his loss is our gain! They are so much better and healthier than the boxed granola bars.
Chocolate Granola Bars
Here's what you need:
1/2 cup natural peanut butter
1/3 cup local honey
1/4 cup unsalted butter
1 cup oats (not quick oats)
2 tablespoons wheat germ
1/2 cup chocolate chips (Mini work best, but it doesn’t really matter.)
What to do:
1. Melt the butter, peanut butter and honey in a pot over medium to low heat, stirring constantly. Turn off the burner when melted.
2. Pour in the cup of oats, chocolate chips,and the wheat germ. Stir til combined.
3. Pour into foil-lined 8 X 8 pan and stick in the fridge.
4. Once cooled, flip out the bars onto cutting board and cut to the size you like.
5. Enjoy!
I have a huge sweet tooth, so it's only fitting that my first recipe is a sweet one. The kids and I love these granola bars. Owen doesn't like peanut butter, so his loss is our gain! They are so much better and healthier than the boxed granola bars.
 |
| source |
Chocolate Granola Bars
Here's what you need:
1/2 cup natural peanut butter
1/3 cup local honey
1/4 cup unsalted butter
1 cup oats (not quick oats)
2 tablespoons wheat germ
1/2 cup chocolate chips (Mini work best, but it doesn’t really matter.)
What to do:
1. Melt the butter, peanut butter and honey in a pot over medium to low heat, stirring constantly. Turn off the burner when melted.
2. Pour in the cup of oats, chocolate chips,and the wheat germ. Stir til combined.
3. Pour into foil-lined 8 X 8 pan and stick in the fridge.
4. Once cooled, flip out the bars onto cutting board and cut to the size you like.
5. Enjoy!
Tuesday, May 29, 2012
Shoes
Written by Malissa
I've been asked by a few of my friends to add a section for new runners; sharing tips we've learned over the past year of running.
Tip #1 ~Shoes & Socks
Shoes can make or break your running experience. It's really important to get the right fit or you will end up injuring yourself.
We laugh when we think of our first pair of running shoes. We just bought the cheapest running shoes we could find. After about a month of running I started experiencing pain in my hips and my feet were always falling asleep. A friend of ours suggested we go to our local running store and be fitted for new shoes. Not only was I wearing the wrong type of running shoes, I was wearing a whole size too small.
At a specialty running store the employees are trained to find the right pair of shoes for you. They watch you run to determine if you overpronate, underpronate, or are a neutral runner.
Once they determine your running style they will have you try on a few different shoes to see what feels best while running. Because your feet swell when you exercise, it's important to wear a half to a full size bigger than you normally wear. If you have raptor toes like Owen (second toe is bigger than your first), make sure you measure from your second toe.
Once you get your new pair of shoes, you will want to slowly work them into your running schedule. Start out by walking in them around the house, so your feet can get use to them. Then run a half mile, adding a little more each day. There may be a little discomfort at first but should go away within a couple of weeks.
Socks are important too! You want to wear a moisture wicking, dri-fit sock. If you are prone to blisters you will want to wear a thinner sock.
I've been asked by a few of my friends to add a section for new runners; sharing tips we've learned over the past year of running.
Tip #1 ~Shoes & Socks
Shoes can make or break your running experience. It's really important to get the right fit or you will end up injuring yourself.
We laugh when we think of our first pair of running shoes. We just bought the cheapest running shoes we could find. After about a month of running I started experiencing pain in my hips and my feet were always falling asleep. A friend of ours suggested we go to our local running store and be fitted for new shoes. Not only was I wearing the wrong type of running shoes, I was wearing a whole size too small.
At a specialty running store the employees are trained to find the right pair of shoes for you. They watch you run to determine if you overpronate, underpronate, or are a neutral runner.
Once they determine your running style they will have you try on a few different shoes to see what feels best while running. Because your feet swell when you exercise, it's important to wear a half to a full size bigger than you normally wear. If you have raptor toes like Owen (second toe is bigger than your first), make sure you measure from your second toe.
Once you get your new pair of shoes, you will want to slowly work them into your running schedule. Start out by walking in them around the house, so your feet can get use to them. Then run a half mile, adding a little more each day. There may be a little discomfort at first but should go away within a couple of weeks.
Socks are important too! You want to wear a moisture wicking, dri-fit sock. If you are prone to blisters you will want to wear a thinner sock.
Friday, May 25, 2012
Training for Grandma's Marathon (BQ?)
Written by Owen:
I'm currently training for Grandma's Marathon in Duluth, Minnesota on June 16th. Tomorrow is my last 20 miler followed by three weeks of tapering. I've hit the roads harder than ever since the Big Sur Marathon back in April. The reason for that is that I want to take a crack at qualifying for Boston.
My PR is 3:21:58 at the Myrtle Beach Marathon back in February. My qualifying standard for Boston is 3:10. To some that may not sound like a big difference, but it is HUGE. I pushed myself really hard at Myrtle Beach, which is a pancake flat marathon. I had trained pretty hard, and still hit the wall hard at mile 24, slowing by almost a minute per mile on the last two miles. My average pace was 7:42. In order to qualify for Boston at Grandma's, I'll have to run an average pace of 7:15 on a not as flat course.
I feel really good, and my training has gone wonderfully since Big Sur. My running log as I write this says I've ran 71 miles in the last 7 days; 218 in the last 30; and 2,001 in the last 365! Today's 10 mile training run was at an average pace of 7:40 on severe hills.
All of that sounds like I can do it, it feels like I can do it, but the thought of running 26.2 miles at 7:15 is scary. My fear is that I'll try... and bonk at mile 16 and have 10 miles of misery. I really enjoy enjoying marathons. I don't want misery.
As a backup plan, I made a custom pace tattoo on Taz Running that has both paces (beat my PR, and qualify for Boston). The column that looks like 14/41 means 7:14/7:41, the pace for that mile (to save room).
That way if I get out there and just don't think I can do it, I can always just try to PR.
Here are a couple of videos by C Tolle Run about Grandma's Marathon.
I'm currently training for Grandma's Marathon in Duluth, Minnesota on June 16th. Tomorrow is my last 20 miler followed by three weeks of tapering. I've hit the roads harder than ever since the Big Sur Marathon back in April. The reason for that is that I want to take a crack at qualifying for Boston.
My PR is 3:21:58 at the Myrtle Beach Marathon back in February. My qualifying standard for Boston is 3:10. To some that may not sound like a big difference, but it is HUGE. I pushed myself really hard at Myrtle Beach, which is a pancake flat marathon. I had trained pretty hard, and still hit the wall hard at mile 24, slowing by almost a minute per mile on the last two miles. My average pace was 7:42. In order to qualify for Boston at Grandma's, I'll have to run an average pace of 7:15 on a not as flat course.
 |
| Myrtle Beach Course Profile |
 |
| Grandma's Course Profile |
All of that sounds like I can do it, it feels like I can do it, but the thought of running 26.2 miles at 7:15 is scary. My fear is that I'll try... and bonk at mile 16 and have 10 miles of misery. I really enjoy enjoying marathons. I don't want misery.
As a backup plan, I made a custom pace tattoo on Taz Running that has both paces (beat my PR, and qualify for Boston). The column that looks like 14/41 means 7:14/7:41, the pace for that mile (to save room).
That way if I get out there and just don't think I can do it, I can always just try to PR.
 |
| My custom pace tattoo |
I am super excited for Grandma's, only three weeks to go! Wish me luck.
Saturday, May 12, 2012
Tuesday, May 8, 2012
Thursday, April 19, 2012
Sunday, March 25, 2012
Wednesday, March 21, 2012
Tuesday, March 20, 2012
Saturday, March 3, 2012
Thursday, March 1, 2012
Sunday, February 26, 2012
Park City Marathon's Website
I just happened to go to Park City Marathon's website and was pleasantly surprised to see a picture of Michael and me on their home page. Too cool!
Sunday, February 19, 2012
Saturday, January 21, 2012
Tuesday, January 17, 2012
Wednesday, January 11, 2012
What a Year
Written by Malissa
Looking back at 2011
What an amazing year! Who would have known that we had a house full of runners? I'm so thankful that I decided to do the Couch to 5k program last January and that our friend Udit talked Owen into training for the 5k too. Running has brought so much joy into our lives. I feel so blessed that we found an activity that our family enjoys doing together. We've also enjoyed watching our friends and family catch the running bug.
Races we ran in 2011 (We raced in five different states in 2011: NC, UT, VA, TN, GA)
Looking back at 2011
What an amazing year! Who would have known that we had a house full of runners? I'm so thankful that I decided to do the Couch to 5k program last January and that our friend Udit talked Owen into training for the 5k too. Running has brought so much joy into our lives. I feel so blessed that we found an activity that our family enjoys doing together. We've also enjoyed watching our friends and family catch the running bug.
Races we ran in 2011 (We raced in five different states in 2011: NC, UT, VA, TN, GA)
| 5k | 10k | Half- Marathon | Marathon | |
| Owen | 5 | 2 | 2 | 1 |
| Malissa | 6 | 1 | 1 | |
| Michael | 6 | 3 | 1 | |
| Kyle | 3 | |||
| Alicia | 3 |
Miles we ran in 2011
Owen: 1329
Malissa: 377
Michael: 398
Kyle: 22
Alicia: 35
Goals for 2011
Weight loss-Owen and I both met our weight loss goals
Become debt free- we didn't quite make our debt free goal due to all the traveling we did with our races, but we made a lot of progress.
Goals for 2012
1) We plan to continue or weight loss journey. We both have a little more to lose to get us in prime running shape.
2) Become debt free and have our emergency fund completely funded.
3) Keep a prayer journal. I came across the idea over here. I like the idea of going back and writing next to your prayer request how God answered them.
4) Owen wants to run 2400 miles.
5) After Big Sur Marathon, I plan to take a short break from long distance and work on getting my 5k time below 30 minutes. I also want to train more with Kyle and Alicia.
6) Michael plans to run in the Run For Your Life Grand Prix Series
7) Owen plans to run 50 marathons in 50 states by his 50th birthday. I am so excited for this goal. What better way to see our beautiful country than taking running trips with our family. Owen is 37, he has 12+ years to complete this goal. He plans to run four marathons per year. He completed his first marathon this past November and marked North Carolina off the list! He already has four lined up for this year:
Myrtle Beach Marathon, South Carolina (Febuary)
Big Sur International Marathon, California (April)
Mad Marathon, Vermont (July)
St. George Marathon, Utah (October)
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