Caption This Picture Contest

Running Theme Caption This Picture Contest

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#1 leave a caption for today's picture, 

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#3 repost the link below for your followers on Twitter, and/or Facebook.

 Blog Contest: http://bit.ly/uJKMVp
 To enter: lve caption, follow blog & repost link for your followers  Winner receives race sawg gift

Winner will receive a mystery race sawg gift.

June's Guest Post

June's guest post is Lisa Gonzales, from Alta Loma, CA. 

I ran across Lisa's blog during my early days on Twitter, and I have been inspired by her running ever since.  I hope you enjoy getting to know Lisa, I hope to one day run a race with her.

How did you start and how long have you been running?

I started running in January 2009. I weighed 220 lbs when I started and started out with a run/walk program. It was more walk than run. I gradually reduced the walking and increased the running until I was just running.

You have an alternative transportation system to get to and from work.

On my 40^th birthday I weighed 300+ lbs, never enjoyed walking and running wasn’t an option because my knees were bad. I started riding my bike and worked up to where I could ride to/from work without being exhausted. I found that I really enjoyed bike commuting. It’s a lot less stressful than driving to work in the morning and it gives me a chance to decompress on the way home. I’ve continued it even after losing the weight. Now it’s about being green and saving money on gas so I can enter races! :)

This year, I decided to try running to work because the only thing I didn’t like about bike commuting was rainy days. I love running in the rain though so I thought I would try it on rainy days. That’s been a lot of fun and lets me get in doubles on the days I run commute.

What makes it easy for me to run/ride to work is that I only live 5.5 miles away so I can do as little as that or as much as I want (take the long way). When I run, I usually run between 6-7 miles each way. When I ride, it’s usually between 16-30 miles round trip. I can do most of that on the bike trail that connects the town I live in with the town I work in so it’s really stress free!

What was your first race?

A trail 5K, I had no idea how hard it would be and thought I was going to die! I weighed about 200 lbs and the hills just about killed me. My time was 51:31.

What were your thoughts when you crossed the finish line?

I was happy I didn’t die! Seriously, I think I had a whole range of thoughts. Happy to finished, frustrated with how slow I was. I was determined to get fitter/faster.

What’s your next race?

12 Hour – The Nanny Goat 12 Hour in Riverside, CA. Timed races are a lot of fun, there’s no pressure. Whatever you do, you do. You’re usually on a loop course so you get to know the other runners.  You get to see everyone, the fast/the slow because they’ll either pass you on a loop or you’ll pass them.

What is your proudest running accomplishment?

My proudest running accomplishment was the Lovell Canyon Love Me Two Times Challenge in Las Vegas last year. The Love Me Two Times Challenge has you pick one of their races on Saturday and another on Sunday. They have everything from 10K to 100 Miles. I chose to do a half marathon both days. It was my first back-to-back races and I wanted to run them smart. I surprised myself, the first day, I got a 7 min PR and won my age group even though I ran it “easy.” I was worried I’d run too hard to do well Sunday but I felt great the next day and ended up getting another 7 min PR, going sub 2hr for the first time in a half, AND winning the women’s race! My mom was there and that made it more special.

Do you listen to music when you run?  Why or why not?

I listen to music probably 50% of the time, mostly when I run early in the morning. Also on long runs because I can focus on that instead of pain/tiredness.

What is the longest distance you have run?

 45.6 mile at the New Year’s One Day 12 Hour in San Francisco.

Craziest thing you have found while running?

I haven't found anything weird, just always happy I find my way home. Especially on the trails. :) 

Who is your favorite runner?  Why?

 I have 2. One is Desi Davila because she has a lot of heart and she’s worked really hard to get to the level she’s at. My other favorite is Megan Aborghast, an ultra-runner who is kicking butt at 50 years old! It gives me hope, I have some fast running years ahead.

Who would win in a Ultra-marathon, Sherk or  Gumby?

Gumby would win because he has great form. It’s almost like he glides along effortlessly. :) Heat might be a problem for him though.

What is the address to your blog and what is the one thing you would want my readers to know about your running experiences.

My blog is http://runlikeacoyote.blogspot.com/ 

The most important thing I've learned with running is that the ONLY limits we have are those that we've placed on ourselves. You CAN do more than you think you can. You CAN go farther than you think you can. It just takes time and patience. 

MAY, A RUNNING LOOK BACK…

If you have been following my blog you know my goals for 2012 are as follows:

I WILL Run:

- three marathons

- 1500 miles this year

- a 20 miler once a month

- a 24 hour run with 75 miles (check)

- a race at least once each month

- all of my scheduled training runs and not have more then two days off in a row without a really good reason (i.e. marathon or ultra recovery)

And the biggest goal, get my friend Susan C. thru her first marathon. (check)

If you have not been following my blog, shame on you, but I forgive you.

So five months into the year let’s see how we are doing.

Run 3 Marathons:  One down two to go…. It has been over two months since Shamrock marathon and I’m getting the itch…the marathon itch.  As it stands right now my second marathon of 2012 will be the Marine Corp Marathon 28 Oct and my third marathon will be Norfolk’s Freedom Marathon 11 Nov.  I’ve signed up and paid for both so I have some skin in the game…the money is on the line.

Run 1500 Miles:  In May I ran 126.57 miles over 18 days, barely exceeding my goal for the month.  I was hoping for more miles this month, but after the beating my feet took from April’s Ultra, I’m happy with what I got.  With five months of the year gone I have 668.35 miles in the bank.  I’m ahead of my target, so far so good.  May’s miles got me closer to the 10,000 mile mark!

May’s Run: Just one race and one 20 miler in the month of May.  I ran in the Run for the Dream Half Marathon in Williamsburg.  And although only a half marathon, two friends and I ran an extra 7 miles prior to race start to make this a 20 Mile Run. Killing two running birds with one run, this 20 miler was my 6^th of the year.  My goal for the race portion was to finish the half in under 2 hours, I did just that coming in at 1h58m38s.  I did NOT go more then two days in a row missing a run, and I made all but one planned run.  The day I missed was along shot to begin with so I’m not going to be hard on myself.

May’s Favorite Blog Post:  Your minds eye has a picture of you, that may be a bit different then reality.  Check it out 

You can follow me on Twitter @cledawgs

The Dawg Days of Summer part II…

In my last post on the Dawgs Days of Summer we learned about the hazards of heat stress, this post we will look at how you can protect yourself from the heat.

1.Understand thirst lags the biological need for fluid.

2.Drink 4‑8 ounces of water 10‑15 minutes before a strenuous workout.

3.When possible, schedule runs with high heat stress potential for cooler periods of the day.

4.Wear light colored, moisture wicking and light weight performance exercise clothing.

5.Avoid strenuous workouts after recent alcohol intake.

6.Certain medicines such as diuretics, sedatives, tranquilizers, anticholinergic drugs and some heart and blood pressure medicines, consult your doctor.

7.While on your run, seek out the shady areas along the path.

8.Meals prior to your run should be light and cool. 

9.Plan heavier meals for the evening after your run.

10.Best NATURAL DEFENSE against heat illness is ACCLIMATIZATION, give yourself some time to adjust to the heat. 

The effects of heat stress range from discomfort to heat stroke and even death.  Direct heat stress related illnesses include heat exhaustion, cramps, stroke, fainting, rashes, and heat fatigue.  Heat can also cause injuries indirectly heat stress conditions may cause you to become weak, faint or dizzy, fall, use poor judgment, or become distracted or irritable. 

If you think you’re being overcome by a heart stress condition, stop your run, cool down and if conditions persist, consult your doctor.

Keep cool people…Run on…

Happy Memorial Day!

Happy Memorial Day

We interrupt our running blog to give THANKS to all those who Have, Are and Will serve!

GOD BLESS YOU….

The Dawg Days of Summer…

What a great winter we had, or lack of a winter.  For the most part, the east coast was spared a cold and snowy winter.  Heck we had some of the nicest days of the year in Jan, Feb and March.  I did not consult the National Weather Offices but I feel confident in saying we only had a few weeks of seasonal weather all year and I am Thankful…all my marathon training long runs were run in great conditions and the Shamrock Marathon was a near perfect day.  But boy are we going to pay for it this summer.

The Dawg Days of summer are right around the corner…and this is the time of the year you have got to pay attention to your body.  One of the harmful effects of the summer sun/heat is heat stress.  

Heat stress is the physiological reaction that occurs when the body accumulates heat faster than it can be dissipated.

Heat Fatigue – Caused by, prolonged heat exposure for those who are unaccustomed to heat.   Symptoms,  temporary state of discomfort or mental or psychological strain.  Treatment, provide cool liquids and breaks in a cool location.   

Heat Exhaustion – Caused by, loss of large amounts of body fluids by sweating, sometimes with excessive salt loss.  Symptoms, continued sweating, extreme weakness or fatigue, giddiness, nausea, or headache, skin clammy and moist, complexion pale or flushed, body temperature normal or slightly elevated.  Possibly vomiting or loss of consciousness.  Treatment, Summon medical help immediately.  Move victim to a cool location, remove excess clothing , cool by fanning or by pouring ambient temperature water on the body.  Give cool drinks if conscious.

Heart Stroke – Caused by, failure of the body’s temperature control mechanism.  Symptoms, hot, usually dry red or spotted skin without sweat.  Body temperature =103^o F. Victim confused, delirious, convulsing, or unconscious.  Treatment, Life threatening - Summon medical help immediately.  Move victim to a cool location; remove excess clothing, cool by fanning or by pouring ambient temperature water on the body.  Treat for shock by raising feet if there are no head, neck, or back injuries.

Take care of yourself, because of the importance of personal factors in heat stress, the individual employee is in the best position to understand and should take responsibility for detecting his/her personal heat stress limitations.

Part II , How to prevent heat stress on Monday.

Keep cool people…Run on...Run Strong!

A 20 Mile Half Marathon......What?

Yesterday (20 May) I ran the "Run For The Dream" Half Marathon in Colonial Williamsbug and it equaled 20 miles. Say in the name of Garmin was the course that far off?  Well there is some question how accurate the course was, but no it was not that far off.

One of my yearly goals is to run a 20 miler every month to stay in marathon shape.  Needing a 20 miler for May, and at the persuasion of a friend, I decided to run the half +7 miles as a supported long run.  Two friends (Susan, and Lloyd) and I arrived at the break of dawn and banged out 7 miles before race start.  We timed our 7 mile run so well we reached the starting line with about two minutes to spare.

Not wanting to bore you with the mile by mile details I will share my goal was to complete the half in under 2 hours.  I had not run a sub 2 hour half in nearly 5 years.  With 7 miles already on my lungs and legs I knew this might be a bit of a challenge, but I also knew that it would be a good test of my ability to run hard during the closing stages of a long run.  I was really surprised that I felt strong during the run, on a very hilly course, I was able to keep up a good pace and never felt weak.

I'll brag just a little to say, I ran the "Run For The Dream" in 1 hour, 58 minutes and 38 seconds, placing 382 out of 1441 runners.

"For God has not given us a spirit of timidity, but of power and love and discipline." 2 Timothy 1:7