The Road to Deseret

Friends and family have often asked me how I'm able to run a marathon, much less a 5K.  It's no secret - one foot in front of the other.

Seriously though, it takes training, time, patience, and the right resources.  I have used several training logs/plans/programs including Galloway, Runner's World, and my all-time favorite Strength Running.  I've learned a lot from each plan - schedules, nutrition, injury prevention, strength, and keeping a log. 

This is my log.

I've never kept a running log, at least not a detailed one.  I kept on my mirror a list - 
Sunday - rest
Monday - short run
Tuesday - strength
Wednesday - short run
Thursday - core
Friday - Long run
Saturday - cross train

I generally adhered to that, tweaked it as necessary, but didn't really think about keeping a journal until this race.  The upcoming race, in July, will be my sixth marathon.  I want to look back and see what worked, what didn't, how I can do better the next time without spending hours looking over Facebook posts.  

If you're a runner looking for a training plan for your next or first race, read with the following in mind - This is how I trained, it worked for me (I hope).  It is not your perfect textbook training plan.  I've made mistakes, slacked off when I should have pushed and vice versa, and I've had setbacks.  Read my journal, laugh, cry, shake your head and think 'well that was dumb', applaud, whatever, then go back up to the links and find a plan for you.  

Be warned - it is long.  The log/journal started way back on March 30th.  The workouts listed such as Sabre, Stiletto, Ballista, etc. come from Strength Running.  You can look them up online and on YouTube.  I don't list specific abdominal exercises.  Again, find them online.


3/30/2015 - Sabre Warm Up.  10-mile run, 1 mile walk
3/31/2015 - Standard Core, Stilletto, Treadmill 40 minutes
4/1 - Sabre
4/2 - 11 miles, strength
4/3 - abs
4/6 - Warm up, Clay Loop 9.79 miles.  Clay Loop video
4/7  - Treadmill, strength
4/8 - 10.3 miles with hills, Pike
4/9 - 14 miles Clay Loop.  On this run I met Desiree Linden and her training team. Quite the honor.
4/10 - Strength, abs
4/11 - 6 miles treadmill with negative incline.  Explanation - My next race is about 90% downhill.  So, I raised the back end of my treadmill up with 2x4 boards, initially, to give me a constant downhill.
4/13 - 10 miles Clay Loop, squats
4/14 - Ballista, Core, Stilletto, treadmill walk
4/15 - 10 miles easy.  Didn't sleep well the night before.  Saw a noisy crane during my run.
4/16 - abs, 10.3 miles Clay Loop, squats
4/17 - treadmill - 45 minutes easy; 7 mph 2 min/4/4; 8 mph 1/1/1:30; 6-7 2 min - total 9.5 miles
4/20 - core (abs and core are basically the same)
4/20 - Apopka Loop with a group 12.7 miles.  Saw lots of wild critters.  Apopka Loop Trail video.
4/21 - West Orange bike trail 12.72 miles
4/22 - core, strength, sprints 7 miles
4/23 - core
4/24 - 16 miles around my neighborhood in Apopka.
4/27 - rainy day.  strength, 10 miles on treadmill up to a 5 incline
4/28 - rainstorms again.  Treadmill, stairs in my house, core, strength, negative incline walk.
4/29 - Sick on the couch.  Nothing.
4/30 - 10 miles easy
5/1 - Sick day again.  I don't like being sick!
5/2 - High school stadium stairs.  

Running the steps

Strength Training

See the blue steps?  I ran a lap around the track then up and down all six sets of steps.  Repeated the circuit four times.  Plus, there are 9 steps up on each side and two set of nine steps in the center.
5/4 - Core (Bob Harper's YouTube channel), Apopka Loop Trail 12 miles.

Saw 12 gators on this run.

5/5 - Hill Repeats on Clay Loop. 11 miles.  The cows were not happy with my choice of music.  Then, I was stuck in a traffic jam on the way home.  

My companion on Clay Loop

Calves in a pasture on Clay Loop

Traffic Jam for miles!

5/6 - Core.  That's all today, I'm tired! Recovery day.
5/7 - 18.5 miles around neighborhood.
5/9 - Stadium step circuit
5/11 - 8 mile easy run with a few sprints.  Sore from step run.
5/12 - 45-minute walk on treadmill with negative incline.  Core.
5/13 - 10 miles.
5/14 - core
5/15 - 19 miles on the West Orange Trail at 9:49 pace.  Not bad!  Core.
5/18 - Sprint Intervals with my son as coach and time keeper.  10 miles.
5/19 - core.  Walk on treadmill to break in new Teva hiking shoes 1.5 hours.  Later in the day, I twisted or strained the top of my left foot/ankle.

Here's where things get interesting.  Almost every training cycle, when I reach the week I'm to do 20 miles, something happens.  Illness, injury (usually not run related), travel.  This cycle is no different!  Ugh!!  

5/20  - Ankle hurts on treadmill attempt and road attempt.  Stationary bike for 20 minutes.  Core.
5/21 - Bike 45 minutes
5/22 - 16.8 miles.  Took it slow because of ankle soreness.  That evening - I accidentally kicked the stairs and broke my left 2nd toe.  Can you believe it!?
5/23 - Toe looked and felt fine.  Question break or bruise.  Ran 7 miles on the Recreation Field with my husband.

Broken toe.

5/24 - Toe doesn't hurt with shoes on.  3.5 miles on treadmill.
5/25 - 6.6 miles at the Recreation Field.
5/26 - Elliptical, walk on treadmill, mow grass (yes mowing grass counts as a workout with my yard)
5/27 - 11 miles neighborhood
5/28 - Core, hamstring curls
5/29 - 21 miles at a 9:55 pace and no walking.  Not going to let a little thing like a broken toe slow me down.  Besides, it doesn't hurt.
5/30 - Stadium step circuit - 3 circuits of up and down all blue steps; 8x up and down the same blue staircase; 4x up and down the silver seats, walk 2 miles
6/1 - Chakram, Standard Core, hamstring curls, treadmill with a high negative incline 4 miles (concrete blocks did the trick)
6/2 - Core and warmup, 10 miles with 0:45 sec/60 sec/0.5 mile run/sprint/walk repeats with hills
6/3 - Easy day.  Core, 3.5 miles on treadmill.  Mowed the lawn.  

I'm going to stop here for now.  I leave on the 9th for a mission trip to Panama. Please pray for me and the team I'm going with. The plan for 6/4 is rest and 6/5 is 22 miles. Also plan to hike a mountain in Panama.  I'll let you know how it all goes next post.  I'll leave you with a few random photos.  God bless and Have a Nice Run!

Core workout with my shadow, Oliver

Icing my feet after a long run

On the bike after injury

Early morning run at the Recreation Field

#RunForCharity #TEAM413

Post-run recovery smoothie

#Runergy bar before, #Smoothie after

Team 413

Several years ago I stumbled across a Facebook post that captured my attention.  It was all about my favorite Bible verse:  Philippians 4:13 I can do all this through him who gives me strength. (NIV).  The page? 

TEAM 413 - GRACERUNNERS MINISTRIES

I clicked on "like" and began getting daily quotes that I gladly shared.  This was, as I discovered, a ministry that reached out to people like me - endurance athletes.  I had found, or rather, God had placed before me a group of people with similar goals and interests and I was excited to share and be a part of their ministry.  

A large part of their ministry is going to race Expos where they sell their TEAM 413 t-shirts and share their faith.  On my next Disney race expo day I made a point of going to their booth to buy my shirt so I could wear it proudly.  Chis Gillespie was there and I met and spoke to him for a few minutes not knowing what lay ahead.  

From their Facebook page, here is a little more information:

Mission:  Our mission is to... Share the love of Christ in the athletic world through words and actions; Promote the physical, mental, and spiritual well being of the athlete; Minister to runners in road races across the country as we run "side by side!"

Overview and description: TEAM 413 exists to share the love of Christ in the athletic arena, promote the physical, mental, and spiritual health of the athlete, and compete in road races across the country.  Our mission is to... Share the love of Christ in the athletic world through words and actions; Promote the physical, mental, and spiritual well being of the athlete; Minister to runners in road races across the country as we run "side by side".  We believe that the truth of "I can do all things through Christ who strengthens me" in Philippians 4:13 is our call to serve Christ in ALL we do.  From one t-shirt to a worldwide ministry ---Chris Gillespie, founder and executive director, calls TEAM 413 a miracle of God's grace.  In 2003 Gillespie founded TEAM 413 inspired by God's calling in his life.  Even though he is the Director of Athletic Training Education at Samford University in Birmingham, Alabana ---TEAM 413 is a passion --- a labor of love for runners and other endurance athletes from all over the world.  Whether challenging others to walk a lap around a track or run a mile, change an attitude or improve a relationship, Gillespie shares a message of confidence, perseverance, courage, and strength.  His goal is to exhibit in his own life and to part to others the truth of Philippians 4:13 -- "I can do all things through Christ who strengthens me."  

Like any other ministry, they need money to operate and they do that through fundraising.  Team 413 Gracerunner Journey 2015 has just begun and I am proud to be a part of it.  Before writing this blog and before promoting and asking for donations I wanted to know a little more about where the money went.  I did what most people do, I asked a question on the Facebook post.  The following day, much to my surprise, I received a call from Chis Gillespie, founder and executive director who gave me more information that I had anticipated and I am thankful for his call.

This is what I learned:  100% of the donations from this fundraiser will go to expand the ministry.  The mission field is endurance athletes.  It will pay for entry fees to race expos (Disney costs $3,000!).  It pays for daily operations (no one involved gets a salary).  It goes towards other mission efforts such as supporting young runners by buying uniforms.  Chris told me the money raised is for the "potential for eternity".  

I liked his answers.  I appreciated his phone call.  I loved his passion for Christ and the ministry laid before him. 

If what you read touches your heart, won't you please pray and then if God moves you to do so, click on the caption under the picture and donate and/or join my team to help raise the needed funds for this awesome ministry.  In Disney races alone, there are upwards of 15 thousand people who can be reached for Christ.  Chris told me this story, and it's not a direct quote:  He was at a race, wearing his TEAM 413 t-shirt.  A man tapped him on the shoulder and they began to talk.  They prayed together.  By the time they crossed the finish line - together - the man had accepted Christ.  One t-shirt, one soul saved.

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  TEAM #RUNERGY