Running/Walking Training Tips

I'd like to share some tips for new runners. This is written from one of my Team in Training Coaches. I think it's good information, and wanted to share. Thanks Jonathan for sending this to all the trainees!

Training Tips

- Questions normally asked by new participants (Some questions and answers derived from Runner's World Article: "The Total Beginner's Quick Guide to Running" (Eck, Bauman, Remy; 2002)):

General Guidance: There are many methods and guidance out there about the proper form, technique, gear, nutrition, and so on for runners and walkers. The best advice for beginners is to slowly find what best fits your style, life, and goals.

1) How do start my run/walks?

Always start your runs/walks at a slower pace than your goal pace for that day. The most important step is to get your body (muscles and joints) warmed up slowly. Start by walking for an amount of time that feels comfortable - anywhere from 5-10 to 30 minutes depending on your mileage and goals. For those that are new to running, use the walk/run method: Once you can walk for 30 minutes easily, add in one- to two-minute running intervals into your walking. As you progress in the season, make the running intervals longer, until you are running for 30 minutes straight and beyond.

2) I always feel out of breath when I run. Is something wrong?

Running causes you to breathe harder than usual, so some amount of huffing and puffing is normal. Most of that out-of-breath feeling diminishes as you become fitter. Concentrate on breathing from deep down in your belly, and if you have to, slow down or take walking breaks. If the breathlessness persists, ask your doctor about the possibility that you may have asthma.

3) I often suffer from a stitch when I run. Will these ever go away?

Side stitches are common among beginners because the abdomen is not used to the jostling that running causes. Most runners find that stitches go away as fitness increases. Also, don't eat any solid foods in the hour before you run. When you get a stitch, breathe deeply, concentrating on pushing all of the air out of your abdomen. This will stretch out your diaphragm muscle (just below your lungs), which is usually where a cramp occurs.

4) Should I breathe through my nose or my mouth?

Probably the latter, which will allow you to get as much oxygen as possible to your working muscles. However, some runners/walkers breathe through their noses during training runs, believing that this keeps them more relaxed. Bottom line: Find out what works best for you!

5) Is it normal to feel pain during running?

Some discomfort is normal as you add distance and intensity to your training. But real pain isn't normal. If something feels so bad that you have to run with a limp or otherwise alter your stride, you're probably injured. Stop running immediately, contact your coach, and take a few days off. If you're not sure, try walking for a minute or two to see if the discomfort disappears. If it doesn't disappear, consult your Doctor.

6) What's the difference between running on a treadmill and running outside?

A treadmill 'pulls' the ground underneath your feet, and you don't meet any wind resistance, which makes running somewhat easier. Many treadmills are padded, making them a good option if you're carrying a few extra pounds or are injury-prone and want to decrease impact. To better simulate the effort of outdoor running, you can always set your treadmill at a one per cent incline.

7) How do I capture my goals and know if I am progressing?

The best gauge to use to capture your goals and your progress is to use a training log. Put all of your feelings, emotions, training environment, weather, mileage, etc in the journal so you can reference it later. It really helps. If you are unsure of your mileage during the week and do not have a GPS running watch, you can use multiple training and running sites on the internet to either map out your runs or track your progress throughout the season (examples: www.mapmyrun.com ;www.bimactive.com, etc).

I know a lot of people like to walk. When I was training for my marathon, a good portion of my team was walking their first 1/2 or even full marathon. Here are some tips from our local Team in Training Walk Coach. Thanks Tara. These tips are to help deal with the winter weather we are having.

Walking Tips:

What to wear / Get moving, at any pace / Setting goals

You are most likely wondering, What does a walker wear in this cold weather? I have an article that I will share with you from Women's Running Magazine that applies towards athletes at all ability levels and of all pace groups, for training in the elements.

*Wear layers of non-cotton, dry wicking clothing to draw moisture away from your skin.
*Your base layer may include tights /leggings, a long sleeve top (Under Armour is one great option, but there are less expensive options out there).
*Hat or head covering of some sort.
*Sunscreen! Even in the winter!
*Socks and sturdy running shoes for walkers. ( These are not necessarily the cutest, cheapest, most fashionable pair you can find on sale at Kohls). We will have a Gear Clinic at a running store in the near future to have you properly fitted for good shoes.
*Gloves or mittens.
*Some sort of pocket or waist pack to carry your car key and phone...just in case!
**Tissues and chapstick for your pocket!!!!**
*A positive attitude and open mind, ready to have fun and get to know some great new friends!!!
Other tips for dressing for training :
Music Players (Ipod or MP3) are optional. We do a lot of talking out there...it is totally up to you!
You may want to leave winter coats in the car! These are bulky and you will warm up a little bit as you go. You can always shed a thinner layer and tie it around your waist, or leave it in the bushes to pick up on your way back.
Some people keep a set of dry clothes and comfortable shoes to change into after training in the car.
* Check out this helpful website for even more ideas and details: http://www.thewalkingsite.com/gear.html

We will chat about concerns and questions when the group gathers and we can discuss some of this on the trail! I am so excited to get to know all of you! See you soon!

Raffling away a P90X, Chalean Extreme or Inanity!

I'm running a raffle to give away a copy of P90X, Insanity or ChaLean Extreme!

Anyone who donates $5 to support my Team in Training and the Leukemia and Lymphoma Society fundraising cause in the month of October (up to Oct. 30) will be entered into a random drawing to win a copy of one of our favorite programs. I will offer 1 raffle ticket for every $5 of donations you make. So if you donate $20, you get 4 chances to win. The drawing will be held on October 31st!

What do you have to lose, you can win a program of your choice and you can also know that all proceeds of your donation will go to helping find a cure for blood cancers!

How is my training going? I'm officially running the Baltimore 1/2 marathon (13.1 miles) next weekend. This is my first step to reaching my goal of running a full marathon in January! As I reach my half way goal of my run, I'm almost 1/2 way to reaching my fundraising goal of $3800! I'd like to see this goal far succeeded, and I can only do that with your help! I know times are tough, but that is why I am offering a raffle. For $5 a ticket, you can make a difference and you can even win a great workout program!

To make your donation today, simple visit my website. My website will give you more information about Team in Training and the Leukemia and Lymphoma Society. It will also have a link to the official donation page.

I'm ready to donate and enter the raffle!

I want to learn more about the Leukemia and Lymphoma Society.

Thank you for all your support!

Heather

I rally had to push myself!

Yesterday was my scheduled long run. This was the day to do my longest run before my half marathon. I was dreading it all week. I still am coughing all day, my legs are still tired when I go up a flight of stairs, it really terrible feeling bad. So, the thought of having to run my goal of 12 miles, was frightening. I thought for sure, I would be laying on the trail dying.

But, I got up oh bright early to meet the Team in Training groups from Howard, Baltimore and Anne Arundel County up at the NCR trail. This was an awesome event. TNT had planned water stops every 2 miles are so. Here they had people cheering us on, motivating us to go!

I started to run, I ran to about 5 miles and I really wanted it to end. I wanted it to be my last mile. I couldn't wait for that water stop to come up at the 6 mile mark. It meant I would be half way to being done. Finally, that last water stop came. It's amazing how long a mile can be when your tired. I decided to take a minute or 2 and just rested. Drank a little while, I had one of those little power gels for a little extra energy. Well, that think must have worked magic! Because off I went. Heading back. The next few miles was just that, a few miles. I must have hit my wall and pushed through it. I think that little gel thing really helped give me some energy to go again!

I was fine, 8 miles was done. I was proud of myself to see the 8 mile marker because that was my longest run before the current run. So, my goal was to go 4 more miles. How hard could that be? I mean, at 8 I was still feeling good!

Ok, 9 miles went by. Now getting to the 10 mile mark was another story. My legs started to burn, my butt was beginning to feel it. I just kept going and going, I new a water stop would be coming up sooner then I thought. I just pushed through!

Finally - my last water stop arrived. Mile 10 was here! that meant I only had 2 more miles to go. I was ready, a quick cup of water and I was off. I think the thought of being close to the end had me on fire. My pace picked up, I was roaring! Ok, that was good until I hit mile 10.75 or so, then, everything was just saying, please where oh where is the end. I kept going. I said to myself, no stopping to walk. My rests will only be at the water stops and the end, I must gooo.

I continued, I finally passed mile 11 marker. I knew I was almost there. Just 1 more mile. Now, my butt and thighs were really getting tired. The burn was definitely there! My lungs, were surprisingly not to bad. I did stop here and there with a coughing fit, but not enough to stop my progress. I pushed through the burn, I had to go. It was funny, there was one time I did actually stop, oh say mile 11.25. I was like, I can walk for a minute then push myself to the end. Nope! My legs/butt were in motion mode. They almost had this, you can't stop now you must go! I really felt that stopping even for a second, was not an option. If I stopped, there was no going again. And, since I was alone, on a trail in the woods, I had to go to finish! I continued to push through. I continued to run. Finally, around the last bend, I saw a glimpse. I saw the finish line. I had to push myself. I knew I had to be running across the line. Yes, this wasn't a real race, but I had just run 12 miles, and dang it if I wasn't going to cross the line going as fast as I could.

I waved to my hubby who was there at the end. I dragged his butt out of bed at 5 am to drive me almost an hour to the run. Only to stand around for me to run 2 hours! He did bring a camera and took lots of great shots!

But, this has been my biggest challenge to date. I did it! I accomplished 12 miles. It took me just over 2 hours, so about a 10-11 minute mile pace. Ok, no awards here, but all I want in the end is knowing I finished a challenge that I set for myself. To run a 1/2 marathon in Oct. and to continue to run a full marathon in Jan. After a 12 mile run, I can't imagine the day I will be running 26 miles!

After that run, I went to a fair and walked around for about 3 more hours. I figured, stopping and sitting of any kind would just be bad news. I was right, when I got home, I pretty much passed out. There was no waking me until the sun came up this morning. As I feel asleep probably by 7 pm (Yup, 7), I could feel every muscle in my legs, feet, butt going what did you do to us? Surprisingly today, I feel great! I can "feel" my calves, but they don't hurt nearly as bad as I thought. Perfect day to go walk around the mall and shop!

At the race, was one of our teams honorable member, Cody Dixon. I think I wrote about Cody before. I cute young boy who has been in remission now for 3 years. His mom continues to tell us about how the Leukemia and Lymphoma Society were there to help him and his family through his treatment. Seeing him there, seeing him at the water stop high five-ing us as we ran by, makes this all so worth it! So, I ask you all reading this to consider making a donation to help me find a cure for Leukemia. I understand it is hard times in this economy, but remember when cancer strikes, it doesn't care about what the economy is doing. And, we probably have all been affected with someone who has had cancer in their life. Now, is a time to make a difference and support my cause. Every dollar does help! You can make your donation by visiting my website at http://thefitnessspot.net/Support_My_Cause.html. This site will take you to a secured Team in Training website. Thank you for your support!

Changing Lives One Person at a Time

I have been talking about Team in Training and how I am running this marathon. Yes, it is a personal goal of mine. Being a Beachbody Coach and more like being a Beachbody Customer for over 2 years really has gotten me in the best shape of my life. But, working with Team in Training and the Leukemia and Lymphoma Society, really has made me see that this fitness kick of mine is really not about me! It's about helping others. Everyday, I try to help others reach their health and fitness goals with Beachbody programs. Everyday, I'm in the community talking and seeing how people are changing their lives. But, in the same sense, everyday I see people who struggle to reach their goals. I know it's hard, very hard. We were all their at one time ourselves, wondering what happened to us? Where did we fail ourselves and why is it so hard to get back to the old me. But talking to the folks with LLS, and meeting the kids and people who have to deal with the cancers this world throws at us, I am learning a lot more about myself and the meaning of helping others! This is truly and opportunity to give back to the community, the people!

One of my Beachbody coaches, Randy, had a story to share with me of his own personal journey. He too, was a Team in Training member a while ago. Only he biked a 100 miles! (He says biking he can cost, us runners who go for 26 miles are the crazy ones! I still have to wonder!) His story is so inspiring and really brings a smile to my face! This story has a twist I never expected, so wanted to share!

And, Randy first thanks for sharing, and second- YES, I want to hear more of your crazy stories! So, please share them!

Oh Yeah, Diana is also a Beachbody Coach, still committed to helping change lives!

Read more of Randy's Beachbody Journey on his page by clicking here (or have Randy be your Beachbody Coach!)

August 27, 2009

About ten years ago now I made a decision at the age of 43 to finally give up almost 20 years of soccer seasons after a nasty on field collision that tore the posterior cruciate ligament completely off the back of my left knee. This required the first surgery of my life to repair torn cartilage but the ligament could not be fixed. Within six months of no more year round conditioning I started to gain that middle age bulge everybody had always warned me about but I had never experienced. About this time I decided to enter the Body For Life contest. I had never been muscular. I was always the skinny guy that relied on quickness on the field. Now I was entering a body composition competition. In 12 weeks I bulked up, toned up, lost fat, and was in the best condition of my life. I did well in the competition and became a success coach for future competitors. Soon I was coaching four other people who were just getting started. One of these folks was Diana. A separated mom of two boys who lived near Dallas, Texas.

Diana was my biggest success story as a coach. In 24 weeks she lost 65 lbs. She is 5’4” and went from 174 lbs to 109, looking toned and terrific with a newly restored self confidence and growing in every area of her life. We began to move from email to phone conversations, from workout discussions to many life discussions. A bond was growing. One of the passions we had both begun to pursue was biking. For me it was a way to rebuild and maintain my endurance. And for her a simple love of the bike. And she had become what I called an endurance cardio queen

As it turned out the lady who sold me my racing bike was a Team In Training coach and asked if I would be interested in doing a fund raiser. At the time she asked there were two factors influencing my decision. I had never ridden more than fifty miles at one time and wasn’t sure I could finish. But after explaining how it’s all about raising money for those with these terrible diseases, and knowing someone personally who had just been diagnosed, I committed to doing it for her and went to the meeting. It was exciting to see others that were making the same effort, and I signed up to raise a minimum of $4000 to go to Lake Tahoe and do my very first century ride (100 miles) on behalf of my friend Rosie.

I was excited to call Diana and explain to her what I was doing. And even more excited when she told me that she had just signed up with a TNT team in Texas to do the same ride! TNT works with you all through the training process helping you get prepared. Finally the day came to head to Tahoe. So the first time Diana and I finally met in person was to ride 100 miles together. I don’t believe all these things happened by accident. All those factors don’t add up as circumstantial. How do you explain an IT Manager from a little town in Indiana meeting up with this gal from Dallas, Texas in such a way and yes, eventually it all leading to dating and marriage (six years already). Together just the two of us raised over $8000 for TNT that year at the Tahoe ride. And we had over twenty riders from Indiana and over 40 from Texas. The ride I first wasn’t sure I could finish, we finished together averaging over 17 miles per hour. This is a wonderful way to do fundraising because it takes commitment; it stretches you as a person; and you’ll be very proud of what you accomplish both physically and fiscally. The TNT people were wonderful to work with, and we’ve supported them many times since. We’ve also encouraged others to commit to doing something they thought maybe they never could, (like ride 100 miles or run 26 miles) on behalf of those who can’t. You won’t regret it.

After the Tahoe ride, Diana went on to do Lance Armstrong’s Ride for the Roses, and two years in a row rode and completed a ride in Texas accurately called Hotter than Hell because it’s in Texas in August in 100 degree weather. There’s an instant weight loss program for you. We’ve done numerous century rides together since then. We had our sixth anniversary in June and she’s still my “Cardio Queen.”

Now we do BeachBody together. Still keeping each other accountable. We are still in the midst of a lifelong pursuit of great physical fitness because we understand what that means to every other area of your life. BeachBody has also been great to be a part of for some of the same reasons. There are always workout partners, and coaches available so we keep each other accountable, and continue to learn together. The fact that you can make a business out of it if you want to is just icing on the cake.

Now ten years later, at 53, the century rides are still well within my reach because as Tony Horton reminds us to do, I just keep “Bringing it!”

So there you go Heather. In a way, Diana is my TNT bride. Lol Some other time I could tell you about how hard it was to train for the switchback mountain climbs when you live in the plains of Indiana. And how I had to learn a hard lesson about not pounding the hills so I wouldn’t lose speed while Diana used her granny gear to save some leg strength for the 1000 foot climb at the 90 mile mark, and passed me by when my legs were gone (I never stopped and walked, but I wanted to). J

I’ll be anxious to hear your story as well. I’m proud of you! Run Heather Run!

Your friends,

Randy and Diana Hartman

Remember, to support my Team in Training running for a cure, simply click here.

How am I doing?

First let's give a quick update on my training:

Last post, I noted I was in week 4 and left off on my 3 mile run for a total of 38.5 miles run!

Well, Wed. I did track training with my Team in Training Group. It was a brutal 90 degrees. But, we all met for a 1 mile warm up run on the track (4 laps). Then we did push-ups, held the plank for a minute, then crunches, then dips. We repeated this little routine. Need to work the core if we run! After this little core work, we did ladders. We ran 1 lap, waited 30 seconds, ran 2 laps, waited a minute, ran 4 laps (a mile). We were supposed to do 2 then 1, but due to the heat, cut it short. Then finally a mile walk around the track to cool down. It was a great overall workout to help increase speed! That day was a total of 3.5 miles!

The rest of my week included a short run with the dog. He was getting annoyed I was leaving him behind. I mean, I use to run with him and that is how I got started in this crazy journey! So, feeling bad that I haven't run with him in ages I took him out. We did about a 1.5 miles. I determined running with Romeo is called interval training. Stop to smell the flowers, run as fast as we can to chase the rabbit, run my pace, stop to sniff again, run to catch the dogs in front of us, stop to stare at the water with pleas to go swimming, and finally walk to get home because its to hot to do anything but walk or lay down!

Then Sat. was my 8 mile run. I decided to keep it a little short to get a break. As I move into these next few weeks, those miles are going to be going up and quickly!

Therefor, total miles

Week 4= 3.5 + 1.5 + 8 = 13 miles

Total = 38.5 + 13 = 51.5 miles!

What else have I seen this week. This week I have been talking to everyone about what I am doing and why! I have told so many people that I am running to find a cure for Leukemia and other forms of blood cancer. In talking to so many people, I have learned that cancer has hit sooo many of our lives! People are nothing but supportive knowing that I am training to help them, help prevent others from going through what their family has gone (is going) through. These people are becoming my inspiration! They are making me want to run an extra mile and keep going!

I have started a list of names on my fundraising page. Each name is a person I am running in memory of or in honor of. Meaning, in honor of if they are a survivor and have overcome their cancer! They are living a healthy life because of the treatment they have received.

If you know someone who has or had struggled with a form of blood cancer, please email me their names. I will add them to my list of honorees! I am planning to put all those names on my race or training shirts to keep them close to my heart as I run!

Please help consider supporting my cause to help further research and to help patients with cancer receive help and support by making a donation today! Because of all your support, I'm already at 17% of my goal. And, as I noted before, I'd love to way surpass this goal! Let's prove the community cares! I know my friends/family will all agree, cancer is not nice. No one should have to suffer and we all know someone it has affected in some form.

So, to make a donation, please visit my website at the link below. The links on my website will take you directly to the Team in Training Secure donation page. I never see the money, so it is safe. If you would rather send a check, drop me an email and I can tell you were to send it to!

Thank you in advance for your support!

http://thefitnessspot.net/Support_My_Cause.html

Please email me at: HeatherB@BeachbodyCoach.com

- Heather

Website: www.TheFitnessSpot.net

More about Leukemia and Lymphoma Society

Yes, I have even more facts about the Leukemia and Lymphoma Society. If I'm going to ask for your help to support my cause, I'm going to give you as many facts as I can.

So, here is a little more about LLS.

Research (funded by LLS)

• LLS funds about 400 researchers each year.
• Since 1949, LLS has invested over $600 million in leukemia, lymphoma, and myeloma research. In 2008, $71.4 million was invested, including 129 new grants to researchers in academic institutions.
• Innovations in cancer treatment over the years have included radiation and chemotherapy, stem cell transplantation and new targeted therapies that kill cancer cells without harming new ones.

Patient Services (funded by LLS)

• The Society made more then 5.1 million patient contacts in 2008.
• The Society has 68 chapters in the US and Canada that conduct live-enhancing patient service programs, peer counseling and patient financial aid.
• FREE Web casts, chat rooms, telephone education, seminars and conferences, "back to school" programs and more for patients, families, and communities dealing with blood cancer.

The "back to school" program supports both the patient , who may have missed 1 to 3 years of school while in treatment, AND his/her classmates - so all the children can adjust and be supportive!

Advocacy (funded by LLS)

• The Society's advocacy program promotes increased federal funding of biomedical research and influences health care reform issues, including ready access to quality cancer care and insurance coverage of patient-care costs in clinical trials.
• LLS sponsors scientific conferences around the country, produces educational materials and videos, and runs dozens of Family Support Groups nationwide.

Keep checking my blog to learn more about The Leukemia and Lymphoma Society! I don't want to overload you all at once!

But, as I write this, I want to thank you all for your continued support. Currently we have raised almost $450 or 12% of my goal of $3800! Remember, for every dollar over this $3800 amount, 100% donated goes directly to the cause! (Up to the $3800, 75% of every dollar goes to this cause!) I know, with all your help and support, we can far exceed this goal. Remember, donations are requested by September 30, 2009! Also, all donations are 100% tax deductible!

Yes, I'm ready to help The Leukemia and Lymphoma Society! I'm going to make my donation today! Simply click here to donate!

Thank you again!

Heather

Email: HeatherB@BeachbodyCoach.com

Website: www.TheFitnessSpot.net (Fitness programs that get results!)

More about Leukemia and Lymphoma Society

I keep saying I'm running to find a cure, and maybe you want to know more. I'm running for Team in Training. They are part of the Leukemia and Lymphoma Society (LLS). LLS is an organization raising money to support blood cancer research. Since I keep talking about my cause, I wanted to tell you more about the Leukemia and Lymphoma Society and what the do.

Facts about the Leukemia & Lymphoma Society.

• LLS is the world's largest voluntary health organization.
• LLS's Patient Advocates Network now has more then 160,000 volunteers.
• LLS's promise is to have all blood cancers to be curable by 2015. This takes accelerated research.
• LLS receives no federal funding, they depend on the continued support of others.

Achievements in blood cancer survival rates (as a result of advancements in treatment funded by LLS).

• The relative five-year survival rate for leukemia has more then tripled in the past 46 years.
• The relative five-year survival rate for patients with Hodgkin lymphoma rose from 73% to 86% from 1975 until 2002.
• The relative five-year survival rate for patients with non-Hodgkin lymphoma rose from 48% to 64% from 1975 to 2003.
• In 1960, ALL (acute lymphocytic leukemia) was almost a certain death sentence (under 5%) for children ages 1-14 (actual rate was 4%). Today, it is now over 85% (actual rate 87%)! ALL is the most common form of cancer in children.
• Hodgkin lymphoma is now considered one of the most curable forms of cancer, thanks to radiation, chemotherapy or a combination of the two (both of which were developed with funding from LLS).
• A newly FDA approved drug, Gleeve, has been shown to normalize blood counts in nearly all patients with chronic myelogenous leukemia (CML). As a result of the success of Gleeve, in 2007, the relative five-year survival rate for CML patients is now at 75%.

Keep checking my blog for more information about the research that LLS helps to fund. As you can see, your donations to LLS do make a difference! 75% of every dollar you donate goes directly to the mission! So, please consider making a donation today!

I'm Ready to Make a Donation!

Thanks in advance for your support! Together we can change lives!

Heather

Email me for more details how you can help: HeatherB@BeachbodyCoach.com

Website: www.TheFitnessSpot.net To learn more, go to the "Support My Cause" tab.

How's the running going?

As I officially completed my 3rd long run this morning, that means week 2 is in the books. Baltimore 1/2 marathon is only a few more weeks away, and now the Disney Full Marathon in my future. I ask myself everyday, am I crazy? Have I committed myself to to much?

The answer is always the same, yup! I'm a little crazy. And No, I love the feel of a challenge. I love pushing myself to a new level.

This week was a killer for me. Ever since last Saturday, I had a pretty nasty stomach virus! Yup, a trip to the doctor, a day or so off work. Enough said there, right. But, in the end, it had me a little disheartened. Not that I was sick all week, but it really threw my training off. I was like, its only week 2, I can't miss a workout and I can't fall off my schedule. Yet, I quickly realized, life does get involved and you do need to work around it and not let it bring you down.

With that said, I still did pretty good. Last Sat., I know I told you I did 7 miles at like 5:30 in the morning. So, that was a big accomplishment for me. I was supposed to do Chalean Extreme Burn it off/Recharge on Sunday, but listened to my body who said, you really need a rest day. So, I took it off and relaxed.

Then the week started, Monday at 5 am, I got up and did my Chalean Extreme, Push Circuit 1. Man, I love the push month. Reps of 6-8 are really my favorite. Monday night was a rest night from running.

Tuesday, am I felt terrible. So, getting out of bed was not on my agenda. I figured skip my Chalean Extreme. It was a cardio day and I knew that that night I was going to be running. So, I was a little bummed, but ok. But, Tuesday night, I didn't feel much better. I did tell myself, just get on the elliptical and go slow. Something, is better then nothing. I managed to push out 30 miles (about 2 miles) at an average pace. I kind of was just in a zone, so it definitely was not about anything but keeping my legs moving.

Wed. morning, I did get up and do Chalean Extreme, Push Circuit 2. I have told myself, all leg work in that program will be kept to a minimum as I train for my big runs. But, the weights felt good! Wed. night, I actually felt great and went outside and ran for 3 miles. Let me tell you, running at 6 pm when its just starting to cool down, but the average temperature is still around 90 degrees and humid is a HARD run! I always end up walk/running the last mile of that 3 mile run because the heat just gets to ya. And, it always makes me wonder how can I do a long run on Saturday if I can't do 3 now. Well, for those that run in the heat, its the heat that wipes it out of you. If you can run early or later after the sun goes down, I bet you will see great improvement compared to your mid day runs!

Thursday, I was sick. I stayed home and stayed in bed most of the day. So, I did not do my Chalean Extreme or my run for the day. My first skipped planned run in my training. At first, I was really sad. All day thinking, just a little bit on the elliptical, you can do it. But, I finally told myself. It's ok to be sick and take a day off. That, in the last 2 weeks, I have run more miles then I did all summer. Take today as a rest day and let me knees, ankles recovery. So, I did and have no regrets.

Friday was a planned day off of running, and I did not do my Chalean Extreme. Yup, I really blew my first week of the push phase, but not too upset.

I woke up at 5 am this morning to a huge thunderstorm and thought there is no way we'd be running. But, our team met at 7 am, there were few showers before we started, but had a perfectly clear day! Therefor this morning, was my first official day of training for the Disney Marathon with the team run. I ran 8 miles! Whoo Whoo! What an accomplishment. I never got up an ran 8 miles in my life before, so I am proud of myself. Not only did I do it, I had enough juice left in me to sprint the last few hundred yards back to my car. Just a little extra effort in the end!

I'm meeting a ton of great people with Team in Training and am loving it so far. I am so glad I have committed to join them to not only accomplish my goal, but to help find a cure!

Overall, how do I feel after week 2? I feel great! I want to run more, but keep saying, no follow the plan. Don't over do it. Yes, my knees do feel a little worn and are not sure what's going on. I do think, new sneakers are in the very near future! My legs are keeping up with me and getting better with each run. My lungs are not really the problem. I seem to recover quickly and don't seem to sore the next day. Maybe tired and steps are not on my list of things to do the morning after a run, but otherwise, I feel wonderful!

So, follow my journey as I run toward Disney World. Also, remember, I am running to support the Leukemia and Lymphoma Society and to help find a cure for blood cancer. Donations are not expected, but truly are greatly appreciated. So, if you want to help, even a small $10-$20 donation will make a difference! It's easy to donate. Just click on the tab "Support my Cause" on my website TheFitnessSpot.net and then read about what I'm doing and click the Donation Tab to make a contribution. (Or simply click here) Remember, all donations are tax deductible.

Thanks much, and keep checking back to follow my progress!

Heather!

If you need help reaching your fitness goals, let me know. I'm a FREE Beachbody Coach who is here to help you! Just drop me an email and let's talk about finding a fitness program that will work for you!

Email: HeatherB@BeachbodyCoach.com

Web: www.TheFitnessSpot.net

Some Facts about Blood Cancers

Some of you may not know what Leukemia, Lymphoma and Myeloma is, so I just wanted to give you a few facts.

• Every 5 minutes, someone is diagnosed with a blood cancer. This statistic represents nearly 75 people each day, or three people every hour.
• Every 10 minutes, someone dies from a blood cancer. This statistic represents nearly 145 people each day, or six people every hour.
• Leukemia causes more deaths then any other cancer among children and young adults under the age of 20.
• Leukemia and lymphoma are the leading fatal cancers in young men under 35.
• Lymphoma is the third fastest growing cancer rate among males and females age 35 and under.
• Americans of African decent have more then double the incident rate of myeloma then those of European decent.
• Over 1 million people are living with blood cancer in the US and Canada (894,543 estimated in the US).
• About 10% (9.6% exactly) of new cancer cases in the US are leukemia, lymphoma, or myeloma.
• ALL (acute lymphocytic leukemia) is the most common cancer in children 1 to 5 year olds and 1 to 7 year olds. The incident of ALL among 1 to 4 year old childern is nearly nine times greater then the rate for young adults ages 20 to 24.
• ALL (acute lymphocytic leukemia) is the #1 fatal disease for children ages 1 to 14. It strikes 10 times more children then adults.

Keep checking my blog for more details about blood cancers and how the Leukemia & Lymphoma Society (LLS) is making a difference.

And, to make your donation to LLS and support my cause, simply click here! All donations are greatly appreciated!

-Heather

Website: TheFitnessSpot.net

Email: HeatherB@BeachbodyCoach.com

Finding a Cure!

This past weekend, I went to a Team in Training Event here in Baltimore. Team in Training is a group that will help you run, run/walk, or walk a marathon (or half marathon). They will support you from the very beginning (I never ran before) all the way through the finish line.

In support of them helping to train you, you commit to helping raise money for their Leukemia and Lymphoma Society (LLS). This group is raising money to find a cure for blood cancer research.

I feel in love with all the people I met at this group. I love the idea of having a "coach" who will help teach me what I need to eat, train and overall do to reach my goal of running a marathon. I love the community support and mentors they have that will be here for me every step of the way.

At this even, I met Cody Dixon. A young boy who has been dealing AML Leukemia since March 2006. His mom stood up their in tears telling his story. But, now he is now 7 and is a happy kid! Today Cody likes to play outdoors, enjoys swimming and playing is Wii. He even has a younger sister, who I'm sure he loves to pick on! Cody is a survivor who has personally seen the benefits of people like you and me who make donations to help support cancer research! It's this research that is helping to find a cure!

Most of you who read my blog or who know me, know that I am a coach for Beachbody. You know I love helping others everyday to reach their fitness goals. You also know that I love to challenge myself. I have recently committed to running the Baltimore 1/2 marathon in October. Well, I have now also joined Team in Training and will be running my first full marathon on January 10, 2010 in Walt Disney World. Yes, even I need a coach who will help push me and train me to reach my goals. I'm looking forward to working out with my team every Saturday morning for the next 5 months to reaching my goal. I'm also even more excited to know that I'm not only doing this to reach my goal, I'm doing this to help all those who suffer from some form of cancer by helping to find a cure! I'm running for those who currently can't, but one day with our help will be able too!

I'm not the kind of person who likes to ask for money from people. I'm usually the one who throws money in the bucket to help a cause. This time, I am taking it the extra mile. Make that 300 miles! My training over the next 5 months will include about 300+ miles of running! I'm going to ask all my friends and supporters to please consider helping me reach my goal to raise money for LLS and make a small donation to LLS to show your support!

I've posted more information about my cause on my website. You can also learn about another young boy I am running for, Michael Coburn.

Donations are not expected, but are greatly appreciated. If everyone reading this can make a small donation of $10-$20 (more is always greatly appreciated), my goal will be met or bet yet succeeded! Remember, all donations are 100% tax deductible!

Please visit my website to learn more about LLS and my cause and to make a donation at

http://thefitnessspot.net/Support_My_Cause.html

or you can go directly to my Team in Training (TNT) Website to make a donation and to learn more about TNT!

http://pages.teamintraining.org/md/wdw10/hbuchman

Together, we can make a difference!

Please keep visiting my blog to stay on track of my training and also to learn more about Leukemia and Lymphoma and blood cancers!

Thank you in advance for your support!

Together we are changing lives one day (one mile) at a time!

Heather

Email me with questions at HeatherB@BeachbodyCoach.com

Visit my website at http://www.TheFitnessSpot.net