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

I Run! Yup! Run Your Pace,Know Your Comfort On the Pavement!!

Ok Readers, running with others, reading blogs of others, comparing your ability on the run pavement can cross your mind once you reflect did I run for me? Readers, it  can be a challenged at times to take time to commit to the run, then learn what is comfortable for your run. Running is great way to discover your own ability to enjoy fitness but don't get stuck in the what is your pace? or can you go faster, or I am faster than you. As much as we compete in the world for many things, one area that we must be careful of is to allow ourselves to be who you are on the pavement. Once you make a commitment to run with a group, by yourself or with a friend at times it is easy to get caught up with inward competition, and with others that may be faster or even slower than you. I have questioned myself lately going on 11 months, that I want to get faster, and not feel like I am in the back of the pack. One area of advice I would give to beginner runs, make sure you start off your run with brisk walk  for about five minutes than get into your run. Do not push yourselves past your limit at this time if you do not run fast as others, but take your time and the speed will come in time. Most of all be proud of yourself for the commitment you have made to go and run and take care of your body, mind and spirit. Most of all race your pace if it is 15 minutes a mile or 5, 7 minutes a mile. All the tempo runs, and great advice is fabulous, but don't miss the opportunity to enjoy and motivate someone along the way. At the end of finish we all will get to the same place.
Stay encouraged, Run Your Pace,  and keep your Happy Place RUN!!!

On The Run! I'm I Tired? Or need to Reset,Restart and Re-Focus,

Ok, Readers, it has been since last week since I have blog, and not that I don't love to keep us both connected and motivated, but for some reason, I need to Reset everything! When we ( me) and you have responsibility as wife or husband, parent, work, fitness guru, etc, It can be a balancing act. So last week I actually took a break from my weight workout, reset, and rest. I realized I had not done that at all for 41weeks straight. I had a big project do for my business and it was draining. In saying I only did my runs, and added cycling in which I fail  in love with!. What do you do to reset and restart and re-focus? Make sure you take time to rest! meaning outside of your regular sleep. Treat yourself, like a smoothie, a treat  or eat out no cooking! Yes, I did that! I ate out twice!! this never happens! My family we ate out for breakfast and had dinner out . Re-Focus, well, what I am doing is going on youtube, starting this week and take a segment and add in motivational speakers to keep me focus and energized along with my prayer time. Let me know what you do ?
Your Personal Cheerleader!

Ronnita, Inthemiddlegirl

On The Run! Is A Mile Just A Mile?

As a runner of 11months the question comes to mind and to several runners that are 10+ mile pace, are you really a runner or a walker?. I was with my run group on Friday and we had a new runner to come to our 4am group, and she stated that she was a runner. We ask a few questions to get a feel for experience, pace, etc. Well we decided to switch up and run at her pace to find out and take the best approach on hills and the pavement. Even with me being new to the pavement, I noticed that I think that she has not exactly ran the way our group does. So we took our time and did not run at the pace we usually are at even though we each run at various speeds. I thought about this, before I blogged this readers, and I was like am I really a runner? considering I am at 10+mile pace myself. I sure am a runner, it may look slow to 7-8+ mile pace but heck I give it my full best as I can each time I hit the pavement. Never, underestimate the spirit of some ones ability of fitness. Show support and how the running community has a open heart to everyone that chooses to run on the pavement.
Your Personal Cheerleader,
Ronnita

Your On The Run! Motivation Reset, Run, Release and Workout

Hey Readers it is that time again to get those goals in check! revisit them for your weekly commitment for you and me to do it again! I completed last weeks goals, and this week I do need extra rest day because we all need it . Last week I only had one rest day, this week I have  2 days work in, so here is the following:
Monday- 5miles outdoor run, and weights: chest/shoulders/abs  and biceps
Tuesday- Rest Day ( I need it no early wake up for me!)  Hatha Yoga at night 35 minutes
Wednesday- 6 mile outdoor run speed training,  and weights: lungs/squats/abs/quads
Thursday- 15minutes cardio and Body Pump hour and Hatha Yoga at night 35 minutes
Friday- 8 mile outdoor run  and Hatha Yoga at night 35minutes
Saturday- Rest Day
Sunday-8-9 mile run speed training and Hatha Yoga at night 35 minutes
My goal per week is 25-30 miles per week run and to reach at least 100 miles this month. Also for weights to build more strength in my upper body. Getting ready for 5k race finish time of 30minutes and under.
Your Biggest Cheerleader!
Ronnita

What Day Is It? National Runners Day!! Party On The Pavement!!

Hey readers, as you know I am a runner and love the pavement as much of some of you do. Today we must unite and share our running experiences and how much it means to each of us. There are a lot of events going on in our local cities, track clubs, running groups and free virtual races. Have you thought about way you decide to run? Was it because you ran in High school, college, or maybe dated a runner?. Well I will say tell a friend to walk and began to run it will change your life. Watching the earth spin beneath your feet and how much you can enjoy the outdoors and all the experience you get to have looking at nature. I was running one early morning and the sunrise before my eyes. I never really saw that happen in my adulthood  and the cascade of the sun shimmering, through the trees. It actually brought tears to my eyes, watching the Glory of God. Get out and run today, lets celebrate the ability to use our limbs. Feel in the blank why you run!!www.nationalrunningday.org
Your Personal Cheerleader,
Ronnita

On The Run! June Reset Monday Motivation

 

 

Hey Readers, Today Is the First Day of the Month and the week, and yes I have goals, hopes, desires for myself and family. Some of the most challenging areas of each of us is reviewing our goals and actually putting them in to action. Some more than others become sidelined by the first obstacle that comes their way. Like today, this day has been a rough day after my morning 5 mile outdoor run and workout. I did not even get my prayer time in either and that always help me put the day in prospective. So with this opposition will I let it change my goals? No way!, Everyday is a new life, I take it day by day. So what are your goals for the month? Have you thought about it? well go ahead write it down, on your vision board, smart phone or diary/journal. Here is my workout plan:
Sunday: 6 mile outdoor run, and abs/ squats
Monday: 5 mile outdoor run, and chest/back/abs + Hatha Yoga 30minutes before bed
Tuesday: Cross Training and hour of Power(full body weights with increase factor for chest)
Wednesday: 6 mile outdoor run, quads/lunges/calf raises, + Hatha Yoga 30minutes before Modern Family show
Thursday: Cross Training, and hour of Power( full body weights with increase factor for chest)
Friday: 8-9 mile long run Fridays ( no weights) Hatha Yoga 30 minutes
Saturday: rest day!
That is my workout week! this month goal to run 100 miles and I have a 5k race and keep my hour of prayer time per day that keeps everything in prospective!
Your Personal Cheerleader!!
Ronnita

Recap :On The Run and Fit Lifestyler Did I reach My Goals This Week?

The week has come to an end Readers, with the Holiday, and weekly responsibility to my family, business and fit lifestyle living did I reach my fitness goals? Yes, I did!! each week I set goals for myself and  I strongly recommend, having a weekly plan of running and weight workouts so that you and me keep on track. This week I ran 24 miles, with my Friday as the longest 9.1miles. Actually, this week I scaled back on my miles for recovery, and will go back up next week between 25-30 miles. The more miles I am doing will help my speed  for the  up coming 20k and Half marathon race. My workouts I did three days of weights, which included my weight full body class. I usually do a minimum of 4 weight sessions and non on long run Fridays with my running group. I missed my cardio sessions before my weight class this week, I was just tired and could not manage to get up in time to get the full hour. I did hit my goal for this month in total of 90 miles outdoors this Month!!! that is Awesome for a 10 month newbie. I have added in at night and on Saturdays, Hatha Yoga (gentle yoga) which I will set a goal of 3-4 days a week. really need to go back to logging my meals in my Fitness Pal, I have stop doing, I will get back to this next week. Hey my readers to obtain any type of goal you must log it, write it down, put it in your phone, or a workout diary. This will keep you accountable to yourself, especially when life gets in the way, or you feel stress and you do not see progress. I believe in order to have a fit lifestyle consistency is the key. Make sure you allow time  for mind and body  so that  you will be more helpful for your family, work and friends.
Your Personal Cheerleader!
Ronnita

I have taken the Yoga Plunge!! But what Type of Yoga Should I do!!

Hey readers, well how many times have you thought of incorporating something that will help you stretch, relax, and help with breathing?. Well I use to do yoga ( don't know what type it was) at my Gym some years back  and I remembered how much I loved it and how I became relaxed and more limber. Well since I am a fit for living Girl, I said self you need to revisit this. One of my favorite bloggers, is very good at it and she does so many poses. Since, I am at the beginning stages of this I will start with Hatha Yoga which is Gentle Yoga.
Hatha Yoga is the most widely practiced form of yoga in the world. Hatha Yoga uses postures (asana) and conscious breathing (Pranayama) in combination with mental focus to develop awareness, strength and flexibility, and relaxation. Through proper alignment and mindful actions of the body, Hatha Yoga brings balance, strength, and a sense of well-being to the practitioner.
Flow-Based Hatha Yoga uses movement and breath together to produce a "flow" of postures that lead from one to the next.
Benefits of Hatha Yoga
Builds strength
Increases flexibility and muscle tone
Brings focus to the mind
Encourages physical and mental balance
Develops proper body alignment
Reduces stress
Encourages a sense of calm and peace
Increases lung capacity for better breathing
My first session was on Tuesday, in which my toddler decided to join me, it was 35 minutes long, with a tape I used and with breathing technics. At the end I was so relaxed I was almost sleep. So this is a keeper. Stay tune for future updates.
Your Personal Cheerleader!!
Ronnita

On The Run!! Run A Fast Lighting 10K Race!!! Yes I Did On Memorial Day

Hey Readers, You want to build your endurance for faster speed preparation for your Half Marathons? Well lets talk, as I am preparing for my next Half Marathon, I have decide a Personal Record of 2hours and including as much speed work as possible with more miles to obtain my goal. This Memorial Day , I ran a 10k with a running mate, the route was very fast, various hills, and will build upon my training to reach my goal. Well this race on Monday(sorry for the delay), met that, it was small, organized, the route was awesome. I meet a few Full Marathoners, a barefoot runner and some super runner team. For me I start off stretching , and making sure my legs where ready for this consider I am recovering from a fall last week. I took off and my run keeper app was not working I did not know that till mile 3 and turned it back on. I broke away from my running mate a little to stretch out during my race to get a feel. Made it back in official time of 1:12, in which I was shooting for 55 minutes so I came up short by 17 minutes. So I must get that under me in the next few months. My running mate this was my first time running a race with her, and she is awesome, fun, and thrive on the run. My over all on this race, would I return back to do this one? I would next year, it was just right! Keep up with me I will share my progress with you readers to keep me and you encourage.                             
Your Personal  Cheerleader!
Ronnita

Memorial Day Food, Family, Remembrance and You Know it A RACE!!!!

Hey Readers, I know that this is a weekend in the U.S.A, that is the kick off of Summertime fun, family and activities. Food is a big thing awesome plus, remembering our soldiers that have giving their lives for freedom. Memorial Day started in remembrance to Union Soldiers that needed proper burial during battle for Civil War for the freedom of slaves. This weekend is a restful one for many, I other hand not resting because I have a toddler and those days are out the window! Saturday I took sometime for myself colored my hair etc. Still not decided on what we will eat for the celebration weekend but really would like some grilled food. I do not it much grilled food, and definitely will not want to overeat but will make the best of it. The weather has been great so far no rain, in which it normally does, the Holiday weekend, no run today so far, but I am contemplating it because will it is my me time. I do have a race tomorrow YEEPEE!! It is a Memorial Day 10k race with a finisher medal. Not all 10k have a finisher medal. I am looking forward to getting a great race in a good PR Personal Record. One of my Running mates we will meet up there in the morning and I will pick up my race packet in the morning. In addition to this month I did do a virtual run 5k, It was $8.00 to do. Not so sure on the virtual run thing? Once I receive the Medal I will post it and share my thoughts on it.

You are Running a Marathon, Half Mary,10k or 5k? Does Your time Matter? Holy Smokes It Does!!!

Hey Readers,If you want to get right down to it, basically everything is inconsequential when you pull back far enough.  But my point is that if you don't run as fast as you want, it is not the end of the world. If you are looking for accolades, your friends in the know will still understand how someday race day is not your day and your friends not in the know think anyone running any distance ever is amazing. If you are running for self-gratification, then the fact you put yourself on the starting line should be enough, deep down, to give you a sense of accomplishment. If you are running for charity, or in someone's memory, or to have fun, who cares about your time?

The difference between running and racing is that when you toe the line of the race, you have made an unspoken agreement that you will run the fastest you can on that day. You an run easy and have fun and celebrate your existence the other six days of the week. Now you can argue with me but will you argue with the ghost of Steve Prefontaine (and his nipples?) I
In summary Readers, Time Matters, Yes It does!! Be the Best You can be in your investment of time in training!!
Your Personal Cheerleader!!
Ronnita

Friday! Yeah! SnapShot Of The Week Gone By!

Hey Readers, Well it Is Friday, I have a minute to get in a conversation with all of you and how the week went by!!! woo it did! I lose track of each day.. To give a snapshot of just today, as a mom, wife and fit lifestyle. I read various blogs and have so many woman and men that I love so much and sometimes when I read their busy lives I get exhausted by how much they are doing per day. Well It even overwhelms me so I reflect back on what I am going to share, I hopefully you will not be overwhelmed either. I applaud those that can cram a lot in a day. I use to be like that (speaking of self not judging). But now having a child it is even more important that I try to stay balance. Sometimes I feel it and have to sit back say what will it profit me, to run like a rabbit, and see my life past me by. To share about me, I was giving a chance to have a baby that I did desire but I was so consumed with life and afraid of what if? God ( I give him the glory) that I was pleasantly surprise with a pregnancy to my husband of 14 years( now, 17 years). I was like wow and shock! So once she was born she revived me, honestly and help me put things in prospective. I even sleep so much better, because I suffered from severe insomnia. Slow down everyone, please! my husband and I was giving a gift, and I am very glad to be available to see her grow at home with work from home. She is such a blessing to me!. My husband is really cool too, we have been in each other corner. My doggie Happy, teaches me before my baby, love, he is the sweetest son in fur. Readers value what is first that is those that you love. When it boils down to it that will be the most important in your life. I have learned that Today, is the most important just today! I can not predict tomorrow, today is my life that is all I have, and so do you. I hope this finds you encourage to say because I try not to look past material things or what I want, because wants change daily I just pray that all is met for my family needs.
So let me get to the fit lifestyle,:
1.This week I accomplish my goal 27 miles complete Yeah!!!
2.I weights this week 3 days minimum but will take it up to 4 days
3.I am getting in my water intake of 64oz and above.
My run group we have bump up hour mileage which is great because it will keep me from not getting bored, and challenged.
My Blog Goals:
1. I will make sure to blog a minimum of 3-4 times per week
2. I need to update my blog with a design
3. Add my Girls Gone Sporty Ambassador badge
So if any one wants to donate to upgrade it  by all means I welcome it!!!
Your Personal Cheerleader
Ronnita

Wednesday Mid Week Recap! Fit Life, Family Time and on the Grind!!

My Baby Girl she is 2 1/2 and my dog " Happy"

Hey Readers, so it is Hump Day Wednesday, already, it is the middle of the week, and here  in Georgia children last day of school, and the sign of Summer Vacation. Well today my toddler is a stay at home baby girl and get to enjoy the comfort of home and learning socially and curriculum with me. As a mom of a baby I waited some years for it is always refreshing to see the changes in her growth, and I now cant believe she is 2 1/2 and will be 3 at the end of July. In saying that today it was so beautiful me, her and the doggie Happy hung out and had a picnic at Panda Express sat outside and ate. My baby got her first little purse at this coolest consignment store. So, This morning I ran at 4am did 6miles with my running crew. It was a slow pace because I got a chance to talk with a fellow runner that is at a slower pace and I never really had a conversation. I learned a lot about her and she is so sweet! I get to enjoy women and their lives on the pavement and it bounds on the pavement. I did not do any weights today I came home. I actually took a bad fall on my Monday run, that I wanted my ankle and knee to be on easy street. So tomorrow, will rock out on cardio and my Hour of power. I miss the class on Tuesday to sleep later and my ankle was swollen. I have a race on Memorial Day a 10k so I need to be in tip top shape because I am going for speed. I will have another running mate with me, my main buddy is on a running break. My goal is to still reach, 25-30 miles this week and get to more days of weights. Also, reminder, please make sure that you are getting your H20, 64oz minimum of water.