Move it Monday: Recap, Reset, and "On the Run

It is the Second week of August and Wow! time is Moving I am actually looking forward to Fall but since it is not and it is Summer I will stay in the moment! I have been trying to get back in to blogging but have a few blops and blunders!! Laptop issues and timing. So today back in the path. This week I am sticking with my 100mile challenge for August. So far I am 61miles in !!. And trying to shredded 3pounds by the end of the month to lighting up for my speed of the run. My 10mile Sunday was okay I did a slower pace and had great conversation by phone(YES) with one of my running buddies. Today did a recovery run of 5.65miles and my hips flexors are sore. With my weights I will try to do 2days of group power. I need to put a complete day of rest during the week which will be on this Wednesday. In saying this my goal for my first 20k race to complete  2:00hours... Happy Running To you All and healthy eating!!! Ronnita

Runners, Margarita, Running and Eat!!!

 

 

Hey Readers,
Check out the best run group 4amers!!!I love this women( me and baby girl). There is more women in our group 40 women that are consistent dedicated to their health and families so that we are advocates to survive a long life and be models for our families. We had an opportunity to celebrate one of the women passing her boards to become a license Respiratory therapist! awesome!!. We had some great drinks and eats, and managed to get up the next morning to run 6-9miles. I love to share about my running experience and how it has transformed my life this past year. People find many areas that give them purpose, besides my husband, beautiful baby girl, and my dog son in fur. Running has help strengthen me! Physically and let me know I am strong and spiritually because it allows time with my God. Happy Running Everyone
Ronnita

Busy Weekend Baby Girls Birthday ! I did my 2nd 13.1 Half, and much More!!

Hey Readers, I am trying to blog back consistently but time has been getting away from me since last week!!! I was planning my baby girl birthday party she turned 3 years old. My biggest accomplishment is her and her life. I think of her and well being and future I guess all moms do!! I have been shopping around with the selection for next year 4year preschool and kindergarten too woo!!. Also I ran on Friday my second unofficial Half Marathon this was in support of my running mate. She needed to complete her virtual Half, and me and my other mate agreed to run with her and support her... Than well, Party time Saturday!My Daughter had a great time with her daddy and friends that came and celebrate with us. This was such a great experience and I watch my baby realized that she is apart of the world, it was in her eyes and of course tears filled mine!!. My baby is the best thing that has ever happen to me!!!. Sunday I rested well, with no soreness from my Half on Friday. We started at 4am(Friday)and got it done!!. Monday back on the grind to the pavement I well needed to complete my 100mile July challenged, well today I completed it YES!!! So my readers, set goals for yourself, in any area in your life. It keeps your hopes and dreams alive.....
Your Personal Cheerleader!!!
Ronnita

Great Day For My Hometown! On the Run Detroit Style!!

Well it is a Big day in Detroit, located in the Thumb State Michigan! Happy Birthday Detroit my hometown born and rise. I Celebrate this Great City that has gone through a lot recently because of economical difficulties. However, I love my City where so many great friends, family and wonderful things that has been birth there. Even though I live in Georgia now, I have fond memories of my beloved city and how it is misunderstood. First of all the underground railroad came through Detroit to cross over to Canada. The music was founded there for Motown and the best vehicles in the  world are made there. My family and myself have all work at one of the big 3 motor companies. Detroit has a beautiful scenery from the river, and the water treatment plants are the best in the entire U.S. The grass is lush, and well people are very loyal. So Happy Birthday Detroit City !!!!
 Your Personal Cheerleader!!
Ronnita

Black toenails and Bruises from Running? Yuck!! How to Prevent this!!

 Symptoms of Black Toenails:
Black toenails are fairly common among runners, especially those training for long-distance races. First, the toenail appears blackened and the nail will usually fall off when a new nail eventually grows in. Runners who are training for a marathon or do a lot of downhill running are the most likely candidates for black toenails because their toes are constantly rubbing up against the front of their shoes. You're also more likely to get black toenails if you run in warmer weatherbecause your feet swell more when it's hot.
Cause:
Black toenails are caused by constant rubbing of your toe against the front of your shoe. A blood blister forms under the nail, and the blister can't breathe, so it takes a lot longer to heal.
Prevention:
To prevent black toenails, make sure that you're wearing the correct running shoe size (at least 1/2 size bigger than your street size; you should have plenty of room in the toebox). Trim your toenails regularly, and keep your foot dry for as long as possible during your long runs. Be sure to wear good wicking socks, not cotton ones. Lace your shoes tighter along the front if you're doing a lot of downhill running.
Treatment:
Once you have a black toenail, it's best to leave it alone, as long as the pain is manageable. The pain is usually the worst on the first day and then lessens each day after. The damaged part of the nail is gradually pushed off, and a new nail will replace it. Don't force the old nail off -- it will fall off on its own. If at any point you notice redness and infection, see a doctor.
Your Personal Cheerleader!!
Ronnita

Sweet Treat!! Gluten Free, Whole Grain!! Quick and Easy!!

Monica from runeatrepeat.com her picture

Readers I wanted to post this awesome recipe that I cook with my sweet baby girl!( yes she helped) and it was quick easy and fun... Not to much just enough to share with the family... It took all of 10 minutes to do so here we go!!
1 Packet of Maple Sugar Oatmeal
1Tb Nut Butter
Dash of Salt and Baking Soda
2 Tb of egg whites  or 1 whole egg
2TB Chocolate Chips
Directions: Heat Oven 350 degrees, Spray your pan I use parchment paper put my dough on, bake for 8-10 minutes and it is ready to eat!!  This amount can 3-6 cookies but of course you can add more to the recipe. I Like to spot this recipe from Monica, runeatrepeat.com she has so much awesome topics that is a true joy to read.. Because I do like treats and eat clean I daily read her blog to see what she is up to in the Kitchen or on the Run!!!

10k Race!! On the Run!! Good Cause! HBCU



Me In the Middle of my Running mates

Hey readers, ran a get race on Saturday over the weekend, I know it is Tuesday, but I have been running and balance the Mommy time and  present with my family mind, spirit and body. It is tough but here I go with the recap. Had to get up super early to meet up with my running buddies to get a good parking space. The race started at 8:00am on time but it is a late time, due to it is hot and humid. The great part of the run was the sun stayed under clouds, so I got tanned but not burnt turning into a raisin. I had a great run I PR Yes!! 1:06:20 my first official race time for a 10k. I was pleased. I been working on my pace with fartleks and a lot of more miles to get me to a point of none stop running through out 6 miles. I would definitely do this race again. It is the Historical Black College & Universities. It reminded me of the movie "School Days" by Spike Lee, the post race party was great with Health Fair, Music and plenty of Post race treats... This was a great way to complete my run challenge I ran 109.3miles for the month of June and my 10th race for the year. I am challenged with  14 for 2014 challenge the Jill Conyers....
Happy Running!!!

Me on the Right and Angel