I have not been active on this blog for some time as is evidenced from the date on my previous blog.  I have however, remained active with my exercise, running and cycling and I plan on a 1/2 marathon at the end of this month with a possible biathlon in Greenville in April and a possible 1/2 marathon run in the Dismal Swamp in April as well.

   This post was originally published over a year ago (my how time flies when you are running) and I republish this now for a new friend and classmate who loovvvves Mountain Dews. :)

   Maybe I can get back in the groove again here, sure have missed it.  Come and visit if you remember me! HA

love and hugs to you all,

Sheila

     Whether you are running, practicing yoga, kayaking, playing basketball, golfing or ice climbing, it is important to learn as much as possible about the proper form required for your particular physical activity to stay injury free.  "Overuse" injuries are caused by repeatedly executing improper form. 

     While recuperating from a pulled hip muscle, I researched running form and found everything I needed on the web (the most helpful were the videos).  I learned that my form was all wrong.  I was a "heel striker".  I modified my form by striking with the midpoint and balls of the foot as illustrated in the first video (9:44 - well worth the time investment for runners, this video shows in slow motion the mechanics of running). The mid point strike is a much more efficient method giving a push off on each step taken.   I now have a more comfortable, energy "efficient" run.

     The second video (1:58) simple illustrates the parts of the foot and how the foot works in any activity.

     Of course with running there are other things to consider. For me I have to be aware of three things in my running form.

1) Foot Strike

2) Chi running (running from the lower abs...the ones you feel when you do a fake cough)

3) Hip mechanics (some have stiff hips, other hips are too loose...I had to loosen up just a bit).

     No matter what you do for physical activity or what recreational sport you engage in, if you find you are having pain or discomfort, investigate your form.  Making minor adjustments could mean the difference between a life long pursuit of your physical passion or being sidelined as a spectator.  Remember move with awareness!

Have a great week!

Running On, Sheila

     I am trying desperately to keep up with my friends here, and don't want to lose anyone.  But, my schedule will become incredible busy in the weeks to come and I expect it to stay that way for quite some time.   I am public now, but in an attempt to clean up my friends list and be sure that I can get around to those who mean the most to me, in a few weeks time I will go semi private.  Only those on my friends list at the time will be able to comment and I will no longer be accepting invites after that.  I will be doing the same over at Hurricane Lane.  Please bear with me, this is an incredibly challenging time for me, and I know eventually things will even out and I will find a balance.  I am counting on that (laughing), though I am beginning to wonder if I would ever be happy being balanced at all!

         Oh by the way I have added a music player, that has a definite theme to it. 

Check out the songs if you get a chance, you will have to start it yourself.  

Thinking of all of you, and wishing you a wonderful week!

 love hugs and most definitely A~I~R kisses Sheila

AUGUST 1, 2008 - AUGUST 31, 2008

NEXT RACE: Rock and Roll Half Marathon 08/31/08 (3 Weeks)

View from Charlie's Bunion looking towards Tennessee from North Carolina

on the Appalachian Trail (my crude panorama with the editing program available to me)

      I wasn't sure where to post this one, because it is about outdoor physical activity. But it is also of a more personal nature, and deals with the beautiful mountains of North Carolina so I decided to post a

HIKE TO REMEMBER

over at Hurricane Lane.  I hope you will take a little blog walk over there and that you enjoy it,

hugs hugs,

and Running On,

Sheila

JULY 1, 2008 - JULY 31, 2008

NEXT RACE: VIRGINIA BEACH ROCK AND ROLL Half Marathon 08/31/08 (6 Weeks)

Will be catching up with you all soon,

in the mean time,

hugs and k~i~s~s~e~s

and

Running On...

Sheila

     My treadmill needs servicing and the parts have been delayed.  What should have been 1 week, has turned into two weeks and I worried that it would be difficult for me to keep up with my running and training. So I have been trying to exercise in other ways and to include the kids to keep me motivated.  I did an evening run with my sun on Friday while my daughter rode the bike with us.  Today we went out for a treat of ice cream at our local drive in (Sonic) and then to Union Park to feed the ducks and to take pictures (yes I can still get the kids to do such things, my son goes for the "behind the wheel experience" and my daughter loves the Mocha Java...).

It was a gorgeous afternoon, wind blowing real good, with the threat of rain on the horizon (l love days like this).

     I was surprised to say the least, when we came across one of those portable climbing towers a church group had set up.  It had come all the way from Durham, a 2 1/2 hour drive from New Bern. It was 24 feet high, and there was no price for admission.

So, having never done it , and wanting to (especially having read so much about climbing at Steve's place), my daughter and I gave it a try!

     The lead retracts as you climb and when you reach the top you push a button that releases it to repel down.

     I climbed three times (my son didn't feel like doing it so he is the one who took the pictures). I was wearing a pair of Timberland sandals and did pretty good I thought.

     My daughter climbed 4 times. She had been wearing Rainbow flip flops and kicked them off almost immediately. We could have kept climbing a few more times, but there was thunder and a lightning bolt, so it was time to finish.

I think this was her favorite part. I want one for the backyard, anyone know how much one of these things cost? Do you think the neighbors would mind?

     I did take some pictures, but the ones I will remember from today, are the ones my son took.

     Sometimes adventures are right around the corner!

Have a wonderful week!

hugs and kisses and running on,

Sheila

JUNE 1, 2008 - JUNE 30, 2008

NEXT RACE: BEAUFORT, NC

     At 6:45 this morning here in New Bern, North Carolina, it was 80 degrees and the temperature is supposed to reach a high of 99 degrees today, I have no idea what the temperature was at 7:30 when we started the race. They have issued a heat advisory due to the high humidity that will make that 99 degrees feel like 105. My 15 year old son did the 5K (3.1 M) today but did an easy walk run (his first 5k time).  I finished in 28:50 with a 9:18 pace taking 15 seconds off my last official run time (my friend Monica did it in just over 22 minutes!). No metals (smile) no hoopla...(smiling bigger here) just a great start to a great day! I accomplished what I set out to do (in more ways than one).

Hope you all have a wonderful rest of your weekend!

love and hugs,

Sheila

(Before and After) WHAT A DIFFERENCE 28 MINUTES AND 50 SECONDS MAKES!

Have been waiting for the results of this race and they finally posted them on Active.com.

Another PR with 29:05 with a 9:23 pace and last night (May 29) I did a 5K run in 27:52 with an 8:59 pace on the treadmill, so I am still improving my time.  I won 1st place in my age division, but if my friend Monica had run that day, she would have definitely bumped me to 2nd!  Though the medal isn't the reason I run (I love the challenge, really I do...) it sure is nice to feel like a winner now and again! ahem, excuse me while I go put my medal on and prance around (laughing).  Ann, I will also put on my Tiara for ballast so I don't fall over forward from the weight of the metal!

A week from this Saturday will be the Run for Merci 5K, right here in New Bern, just down the street from where I live.  I have one kiddo who has committed (my 15 yr old son, who says he will "walk" it, I hope I can get him to run it with me).   I am going to try and get the other one (the 12 year old daughter) involved with the volunteer aspect of it (ya know, hold the cup of water as the runners pass).

Hurricane season is about to begin...I think it starts on Sunday.  Haven't done a race in the rain, let alone a hurricane....now that would be something to experience!  Have a great weekend, whatever you have planned!

running on...

Sheila

MAY 1, 2008 - MAY 31, 2008

NEXT RACE: RUN FOR MERCI 5K RUN, NEW BERN, NC 06/07/08

Yesterday was my 47th birthday. Guess how I spent the morning!?!?

Guess who spent it with me!?!?

#73 out of 129, 5K,  cut 26 seconds from my last run.

Whoooo Hoooo!

Everyone should spend their birthday doing only what they want to do...not what they have to do!

In a few days, I will let you know how I spent my birthday afternoon on Hurricane Lane,

have a wonderful week,

love and hugs

Sheila

APRIL 1, 2008 - APRIL 30, 2008

NEXT RACE:  (APR 26, 2008 LOOKOUT ROTARY SPRING ROAD RACE, 1M/5K/10K RUN, MOREHEAD CITY, NC)

                      (MAY 10, 2008, COASTAL WOMEN'S SHELTER 5K RUN, NEW BERN, NC)

     A week ago this past Saturday, I ran a 5k Run in Snow Hill, NC.

     Participating in the run isn't the most noteworthy thing here. What is, the most noteworthy, is the fact that I had the opportunity to meet in person, two very special people. These two people I had only known through comments traded back and forth here on spaces via a keyboard and computer monitor. 

     I don't know who visited who's space first...that isn't  important.  What I do know is that husband and wife team, Bobby and Mary Jo, from Losing In Snow Hill, are two of the most "fired up" individuals I have met in a very long time.  You don't get a hug like the one I got from Mary Jo from just anybody!

     In an effort to get active and fit, Mary Jo and Bobby started their MSN Biggest Loser space Losing in Snow Hill this past January. Mary Jo took on the awesome task of organizing a 5K run for their home town Rotary and I am sure this kept them both motivated.  Their exuberance for this new life they have chosen to embark upon together, has spilled out and over into the lives of so many people they have touched, not only in real life, but on spaces. I definitely felt it the day of the race.

     Snow Hill is a lovely little town (1500 population if my research is correct) and the photos I posted of the tobacco barns at Hurricane Lane are from a stretch of beautiful rural highway between my home town of New Bern and Snow Hill.

     I had the great fortune to be able to take some photographs before the race.  Mary Jo, being the director, didn't run this race and as a result, she was able to document in digital media, the race along the whole route.

This is Banks and his Mom, Mary Jo...my new "real" friend! Banks is a charming young man!

Me and Mary Jo (don't you just love florescent lighting with the wrong camera settings?)

A College running star, Becky (with her daughter) pushed little Sarah for the whole race.

She insisted at the beginning of the race, that Sarah and her would be trading places halfway through the race...!

I think this was about halfway through, when Mary Jo took this photograph of me. I asked her if she got my good side...

the back of my head!

Me an Bobby, he caught up with me and we finished the last 1/2 mile together. 

The best words I have had gasped in my ears in a long time were...."only 300 yards left to go!"

Right before the finish line.

Thumbs up...the best part of the race, is removing the chip timing device from your shoe.

     It doesn't happen very often that you can have an event captured like this, and I was so thrilled that Mary Jo shared these photos with me, so that I could share them with y'all.  But, I was even more thrilled that I got to meet my new "real" friends, Mary Jo and Bobby.  They have expressed interest in New Bern's 10K Bridge Run this October, and hopefully we will be able to do other local runs together when our schedules permit.  Meeting these two outstanding individuals was the highlight of the race...well, there was one other highlight...I won a 2nd place metal in my division 40-49 yrs....well ok, there were only two of us in my division....but I look at it this way.  I was one of the two females in the 40 - 49 year old division, who had enough gumption to get outta bed and show up for the race...and finish it!  I did it at a 9:54 pace too, I might add, so far my PB.....:o)

     So...the rest of you friends out there on my list, watch out...I am on a roll! I definitely want to visit Edmonton, Tennessee, Alaska, New Zealand, England, South Carolina, Joe Ja, Massachusetts (smile).....may just have to find a race in your town, just as an excuse! Oh and if you think I am kidding, think again!

Love and Hugs

while Running On!

Sheila

MARCH 1, 2008 - MARCH 31, 2008

NEXT RACE:

  Self motivation is finding a way of transforming the energy within into energy without, allowing for one to accomplish difficult tasks, or express ideas more thoroughly.(courtesy of Wikipedia)

     This is the the time of year when people feel most tired and harried.  A large number of people who have  made "resolutions" have either given up or are finding it extremely difficult to stay motivated due to a lack of energy and the inability to focus.  There are many forms of motivation but the most important is Self Motivation. We use it sometimes to get out of a warm bed in the morning, finish a particularly tedious chore or project at work, or get us through an exercise session.  Here are some things you can do to keep yourself motivated and moving in that forward direction.

• Acknowledge your success thus far. Do you take time to stop and reflect on your current successes? Or do you always look at your failures? Take an hour or so once a week just to think about everything you’ve already accomplished. This might motivate you more than anything else will!

          Steve from Vertical Horizons and On the Trail of Alaska, has begun an exercise log to recognize his ongoing successes in his fitness goals.  I keep a running log to keep track of my exercise sessions and any advances I may make. I have also started a "Race Completed" list as a reminder to get out there and make the list longer.

• Make it fun. Dull, boring tasks can be very hum-drum and leave you devoid of motivation. Spice up your tasks by throwing in some fun and you’ll be much more motivated to finish them.

          Bobby and Mary Jo of Losing In Snow Hill spiced up their exercise routine by entering  and finishing a race (10K and 5M) in Myrtle Beach, South Carolina this weekend.  I am sure this helped to keep them on their daily exercise routine, knowing they had that race scheduled.

• Give yourself an incentive. Do you have an incentive to keep moving forward? If not, then it’s no surprise if you’re feeling discouraged or want to give up. Give yourself an incentive to continue on. Set yourself a reward for completing the job.

• Think positive. You might find yourself unmotivated simply because of your attitude. If you are pessimistic, you will not be able to see the good in just about anything. Remind yourself to think positive when things get tough. 

          Jim from Air Space, gives an outstanding example of Positive Self-Talk with his FROSTY 5 K, where he convinces himself to get out of a warm cozy bed and into a 35 degree morning race.

       On the topic of positive thinking, sometimes the most important thing we can do is remove as many negative influences in our lives as possible, in order to be a self motivated individual.  This can be difficult because we must recognize and deal with the negatives in our lives on a continuous basis, but do it in a positive manner.  If we are putting energies into things that are not yielding positive rewards (bad health choices), or we  allow ourselves to be bombarded with negative images (such as seen on the nightly news), or we receive negative feedback from relationships that aren't working, then our attempts at being positive will end up being feeble at best. We need to clear the way for the positive thought processes necessary to be self motivated and that requires diligence and persistence.

...if he can do it...

  So...tell me how you motivate yourself to do the things you least want to do....

                        have a great week, will be by soon,

hugs and air kisses,

Sheila

no need to comment if you have already seen this one,

just wanted to wish everyone a happy Wednesday!

love hugs and wafty air kisses!

Sheila

FEBRUARY 1, 2008- FEBRUARY 29, 2008

NEXT RUN:  MOREHEAD CITY NC 1/2 MARATHON 5K RUN ~ MARCH 8, 2008 ~ 23 DAYS

JANUARY 1, 2008- JANUARY 31, 2008

NEXT RACE:

Update on Proper Running Form

      Just a quick update and a shout out and thank you to BH for two comments he left over at Hurricane Lane.  I wanted to share them with those who may be interested but may have missed them over there.  It is the second comment that tells it all.

BH

ANOTHER blog?  *sigh* OK, I'll try to keep up.  I've been running the last two weeks and it feels good.  I'm only going 20-25 minutes with a 10 minute mile pace and then I hit the weights.  I'm hoping my knees can hold out in the coming years.  They're starting to ache a bit on stairs - DAMMIT! $*@#$^(#$%( 

While I'm not the fastest runner with my fluctuating 190-200 pound frame, I do like getting into the zone when the endorphines finally kick in on my longer weekend runs. 

Cheers,

BH 1/12/2008 9:55 AM

and then his comment two days later

BH

Hey Sheila - you knucklehead!  (no reason for calling you that.  just felt like it.) 

So, I did my 20 minute lunch run today before my weight routine.  I focused on the foot placement and it was very interesting.  First, let me say I've never been a fast runner.  When we were kidless and newly married I trained for and competed in triathlons and duathlons and loved it.  I'm a former competitive swimmer and a strong biker.  However, I'd always get smoked on the run. 

With the midfoot placement you educated me with, I found my stride and speed automatically increased.  A fantastic lesson in physiological dynamics!  This weekend when I do my longer run it will be interesting to see how I feel on "the street". 

Okee dokee, that's all.  Carry on. 

Cheers,

BH

1/14/2008 4:35 PM

     I was talking to a 42 year old male runner at the coffee shop yesterday.  He was a treadmill runner also and hadn't heard of the 1% incline for proper running form while using the treadmill.  I hope I hear how it goes for him too.

     When you find a solution to a problem that seems insurmountable, the natural tendency is to share it with others. When you find that in doing so others benefit, the circle closes and everything you put out comes back to you.

     I didn't feel like running today.  I felt downright "crappy", but I know after I have run, I won't feel so down right "crappy" (smile) - I have my incentive now.

     I also want to thank Steve for his great picture in the Guestbook with his "sport" scoop.  How many southerners have seen anything like that????????????? That is exactly what I want all of you to share in the guest book, along with the usual (anything that you do to stay fit and healthy).

 Hoping for everyone a safe and happy rest of your week!

Sheila

     Whether you are running, practicing yoga, kayaking, playing basketball, golfing or ice climbing, it is important to learn as much as possible about the proper form required for your particular physical activity to stay injury free.  "Overuse" injuries are caused by repeatedly executing improper form. 

     While recuperating from a pulled hip muscle, I researched running form and found everything I needed on the web (the most helpful were the videos).  I learned that my form was all wrong.  I was a "heel striker".  I modified my form by striking with the midpoint and balls of the foot as illustrated in the first video (9:44 - well worth the time investment for runners, this video shows in slow motion the mechanics of running). The mid point strike is a much more efficient method giving a push off on each step taken.   I now have a more comfortable, energy "efficient" run.

     The second video (1:58) simple illustrates the parts of the foot and how the foot works in any activity.

     Of course with running there are other things to consider. For me I have to be aware of three things in my running form.

1) Foot Strike

2) Chi running (running from the lower abs...the ones you feel when you do a fake cough)

3) Hip mechanics (some have stiff hips, other hips are too loose...I had to loosen up just a bit).

     No matter what you do for physical activity or what recreational sport you engage in, if you find you are having pain or discomfort, investigate your form.  Making minor adjustments could mean the difference between a life long pursuit of your physical passion or being sidelined as a spectator.  Remember move with awareness!

Have a great week!

Running On, Sheila

December 2, 2007- December 31, 2007

NEXT RACE: 5K ST PAULS 01/29/08