A Half Marathon Runner in Training

Beachbody Coach DeAnnak2011

On February 15, 2012, I registered to run in the Marine Corps Historic Half; my first half marathon. At the end of that month, I began a 12 week training program to prepare so that I can successfully run the entire course. I'm happy and proud to say that I'm in week nine of training and I feel great.

During the first week, I couldn't see myself running seven miles in week seven, but I'm proud to say I've run those miles and look forward to running 10 miles in week 11. I couldn't imagine myself because I was afraid. I was also thinking too far ahead instead of focusing on the progression miles that would get me there. But I've trusted the program and focused on one week at a time.  

I ran a total of 12 miles in the first week of training and the gradually increased to 20 in week eight. I caught myself laughing after running three miles earlier this week because it was easy. Even though I was capable of running three miles before following the training plan, I never thought of it as easy.

My training log, Ms. O

In the plan, I run at an easy, conversational pace on Mondays and Tuesdays. Thursday runs are the most tiring because the plan requires me to run hard and challenge myself. I have the option to run hills, tempo, intervals or fartlek. Since it will increase my strength and speed without having to run extra miles, I prefer running hills. Fridays are my favorite because I get to rest and recover in preparation to run the long miles on Saturdays.

I'm amazed at what I've been able to do as a marathon trainer. I've stuck to the plan and have gotten stronger one mile at a time. I've also grown to love running so much that, I plan to run the Army Ten Miler in October and have registered to run the Marine Corps Marathon 10K in November. Here's to your health.      

take a moment, make a sandwich

assembled sandwich, Ms. O

I like healthy meals and the simpler they are to make, the better. I recently made oven-roasted sandwiches and not only are they simple to make, they are also satisfying and delicious. I first discovered the recipe on Kraft Foods in 2007 and I've tailored it to my liking. It's so simple to make that, you can enjoy the meal in about 20 minutes.

You can use any deli meat of your choice such as Roast Beef, Smoked Ham, or Turkey. Here are the ingredients for my favorite; Turkey oven-roasted sandwich:

• Shaved Smoked Turkey Breast (you can use thinly sliced)
• 2 slices of bread such as whole grain
• Mustard or any condiment of your preference
• 1 cheese slice such as Pepper Jack
• Bell Pepper (I use yellow)
• Red Onion (sliced)
• Tomato (sliced)
• Fresh Basil leaves (any herb you like on sandwiches)
• Salt
• Cracked Red Pepper (if you like it spicy)
• Mayonnaise

Directions

Preheat the oven to 425 degrees. For easy clean up, cover a cookie sheet with foil and spray it with no-stick cooking spray. Lightly spread one side of a slice of bread with Mayonnaise and place the "mayo" side on the foil. 

Spread the side facing up with your favorite condiment such as mustard, and build a "tower" with the other ingredients. Top the "tower" with the slice of cheese. Spread the other slice of bread with Mayonnaise and cover the sandwich with the "mayo" side up.

Place the sandwich in the preheated oven and bake for 5 minutes then turn it over with a spatular. Bake for an addition 4-5 minutes until the sandwich is toasted or brown. Enjoy the sandwich with soup or salad. I like salad with mine. 

Next time, I'll add spinach leaves and avocado. This meal is great for lunch or dinner, it's filling, nutritious, and easy to make. Do you have simple and healthy favorites? Here's to your health.  

Living a Healthy Emotional Life

Google images

It recently dawned on me that being emotionally fit is just as important as being physically fit. Through self discovery, I've been working on being emotionally healthy as much as I've been working on my physical fitness. I know for sure that both require a great deal of dedication.

As I grow, I feel like I'm going through a metamorphosis. Recently, I decided to work on how I allow fear to stop me from speaking my mind. I get scared about the confrontation that may occur and decide to go with what's polite. For instance, saying what I think my sister would like to hear instead of speaking my mind so that she doesn't give me the silent treatment for several weeks after a phone conversation. I'm not like this with everyone though. This fear didn't happen over night but it's been going on for too long and I'm putting an end to it.


To paraphrase Iyanla Vanzant, on a recent Oprah's Lifeclass, denying the truth so that you don't have to deal with the confrontation? You've got to be willing to loose (if you tell the truth) everything to gain yourself. When I heard that, I almost cried because it was as if she was talking to me directly. Speaking the truth doesn't mean you say things to others with malice intentions. 


When I don't speak my truth, I feel uncomfortable because it goes against my gut. Not long ago I told a friend that not being yourself is like wearing a pair of ill fitting shoes. It's painful. I'm doing my best to live truthfully because I don't care for painful shoes.


Bill Cosby once said, "I don't know the key to success, but the key to failure is trying to please everyone." I'll please others because it's something I want to do but I'll no longer please others to avoid a confrontation. For my emotional health, I'm willing to loose by speaking my truth. How about you? Here's to your health!