Adventures in Rooting to Rise – Page 5

Getting through Difficult Changes ~ Not Settling for Less

Posted on August 5, 2015August 5, 2015 by twomomsadmin

No one marries thinking it will end in divorce … but I think a lot of us marry not fully understanding what true love really is. Maybe we were not taught this, maybe we get impatient waiting for it, maybe we don’t fully, truly love ourselves … and so we settle and say, “I do”, not realizing the full extent and effect and future ramifications.

I said, “I do”, when I should of said, “not yet”. I chose a marriage partner for reasons other than being truly in love. I chose them because they needed me and I needed to feel needed. And so our story started and was a rough and rocky one from the very start; both of carrying heavy baggage that we had not fully unpacked and put away in the proper place. Of course there were rays of hope and sunshine along the way and the most wonderful event of my life, the birth of my daughter. But in the end where true love didn’t exist, there was not a happy ending.

The process of realizing the marriage was ending took some time but looking back we both allowed it to happen. Sure we went through the motions of trying to repair what, not so much was lost, but what never was. We would sit with our joint counselor and talk through things, go home with “homework” that never got done. When you don’t do your homework usually you fail the class. Why didn’t we do our homework? I guess that is where the true love aspect comes into play; we truly did not love one another.

Years passed ……. and we inevitably began living separate lives. We not only lacked true love we lacked a true connection. The only two things I believe that connected us in the very beginning were, (as I mentioned above) him needing to be taken care of paired with my need to feel needed and our initial desire to start a family and just feel needed and loved – not sure if you are picking this up, but there is a definite pattern here.

As we began to live separate lives we grew further apart, neither putting any effort into the marriage and its success. We had nothing in common, besides our daughter, in which the marriage was barely thriving through. If you removed the factor of the child in which we both adored – there was absolutely nothing left.

As we progressively grew further apart there were definite outward signs the marriage was over, though I was not ready to let it go. I believe he was inadvertently trying to tell me he was ready to move on, but for fear of hurting me he didn’t have the guts to say it. He continued on in such a manner hoping I would get so fed up and make the decision for us. You would think the sudden missing wedding ring off his finger and months of lack of intimacy would have been indication enough, but I guess I was dead set on saving something that had been lost almost from the very beginning. I was so confused, again I didn’t get married for it to end in divorce and my true belief was God did not want us to be divorced either. I began spending my early mornings in meditation and prayer asking God for guidance.

Then about 9 months ago we separated; issues arose that I could not look past and ignore any longer. I filed for divorce but was still so very confused. It was not a very amicable situation and I continued to pray. Instead of praying for reconciliation I started praying for us individually. I was still unsure of where God wanted me to be or what he wanted for our marriage. The holidays came around and he and I decided to give it another try. He came home and we put “some” effort in, though I will say it never felt right or natural, we were going through the motions, living out the term, “Fake it till you make it.” Yeah…. not so much – lack of true love, lack of true connection. It wasn’t going to work, though I believe we both really wanted it to, mostly for our most treasured possession.. our daughter. Interestingly enough, I never called the lawyer to stop the divorce proceedings; I kind of just put things on hold. Time moved on, his wedding ring was again missing and there was never a rekindling of our intimate life. We both were very short tempered with one another and honestly angry and bitter, each one feeling the other was keeping them from happiness.

The day came when I knew it had to end and I was going to have to be the one to say it, so I did. It took about two months after our announcement for him to move out; it was sad and liberating.

So here I am, going through the process of a divorce, yes a process. Though I fully know this is the right path and I know in time things will be so much better, right now it is much harder than I ever anticipated. I do things to distract myself from the reality of what is happening and when I am not busying myself I feel a debilitating pain that is very difficult to move through. This is just another part of the journey in my life that I know I will take and use for the greater good. Even though at times I feel it is getting the best of me and robbing me of my once very bright spirit, I know in time it will just make my spirit even brighter.

I write and share these feelings and experiences because it helps me to release the pain and I hope in doing so I can also touch those that read this and they too can feel a sense of solace knowing that life may go down paths we never intended. But we have choices how to walk down those paths. Sometimes it may be a crawl, other times a skip, maybe there are days where we drop down and just refuse to move at all. But the important thing is we continue on learning and growing and sharing with one another – Press on for happiness, don’t settle because you are afraid of change or the pain you might have to endure. Do your homework and get that well deserved “A” ………

~ Maureen xo

The First Ten Things I Learned about Running …. and how they make me a better runner

Posted on June 8, 2015July 12, 2022 by twomomsadmin

When I started training to fulfill my obsession to run in the 2015 Princess Marathon Weekend in Walt Disney World, I had no idea this one obsession would turn into a much larger one. Running is addicting – period end of sentence. Be prepared when you decide to take your first dash out the door, it will probably be a life changing experience!

*** Check out our video montage from the 2015 Princess Marathon Weeknd Video Montage ***

In light of my new obsession I have learned quite a bit of information which has helped me to run stronger, quicker and safer. Here are the top ten principles of running that I have learned in my first year of becoming a runner.

First things First –

The right running shoes can make or break your run, I think I changed mine 3 times before I settled into a pair. How do you know you have the right pair, by how your body feels overall after a run. Not wearing the proper running shoes for your feet will result in pain and lead to future injuries. Here is a guide to help better understand how to choose the best shoe for your best run. Learn Your Running Show Lingo

Not only is the shoe important, so is the sock choice –

Going out for a quick 3- mile run may not require the most top notch, high tech pair of socks, but when you start running longer distances what you slip your feet into can mean the difference between gliding or limping across the finish line. Look for socks with the least amount of cotton; cotton holds all the moisture in and this will result in blisters amongst other complications. As you invest time in your run – you will need to invest more money into your socks. 9 Best Running Socks of 2014-2015

Now let’s talk about running stronger. Being a fairly new runner, I wasn’t concerned or even knowledgeable enough to be concerned about being a stronger runner. By pure accident I found the key to my stronger running success.

Cross Training-

To be a stronger runner in endurance and speed and to help prevent injury it is important to find other forms of exercise outside of running. I have found using plyometrics has been an excellent method for me. During this past frigid New York winter, I searched for some form of indoor exercise since I was not able to tolerate the northern chill. I dialed into a plyometrics DVD and when spring sprung and I was ready to hit the pavement once again I felt explosive! My endurance and speed had increased! I ran faster, stronger and with more ease. I now make this part of my weekly routine, not only to strengthen my whole body and hopefully prevent any future injuries but to also help me be at the “top of my game” during races and long runs.

Stretching –

“It’s a no brainer, of course I need to stretch before I take off into a sprint or a jog.”

Not so, I learned static stretching is not recommended prior to any kind of workout; it actually decreases your strength and endurance. It is better to warm up dynamically with jumping jacks, high kicks or stationary jogging with high knees. In some instances static stretching may be in order. If you have a reoccurring issue of tightness in a particular area of your body, such as, ham strings, calf muscles or like me, an iliotibial band, by all means stretch if this helps to prevent injury or pain during your run.

“The mind rules the body.” My mother has quoted this on several occasions for many different situations and I will say it reigns true with running.

Running is certainly a sport of strength and stamina –

Where you place your thoughts will most certainly determine to what degree your strength and stamina will carry you through. Keep your mind focused on positive thoughts of success, a can do attitude. I have learned I am way more capable of achieving longer mileage and even faster mileage when I run with a clear mind and positive and uplifting thoughts – Heavy thoughts make for heavy legs.

Set your mileage –

When you’re lacing up, set the mileage you want to accomplish that day in your head. Your mind will be focused on that goal and this will help you push through those more difficult miles and to keep on keeping on!

Never say Never –

As I mentioned above, I have learned in my first year as a runner that I can achieve more than I thought possible. My initial goal was to run in the 2015 Princess Marathon Weekend with my friends and wear a tutu. Once I met that goal I realized I wanted more, my journey was not complete and it became ever changing and evolving. I will be running my first Half Marathon this weekend and in January 2016 I will be running in the WDW Marathon! Don’t set limitations on your journey, let it bring you to places that you never say never to. I promise it will be life changing!

Find yourself a Running Buddy or Buddies –

When I first started running I was more than happy to tackle those miles alone. I welcomed the solitude and silence of being a solo runner. Once I hit 10 miles and more I needed the encouragement and comradery of another runner alongside of me. Even if we didn’t finish together as long as we started out together, it helped mentally and psychologically to get through those higher mileage goals. Nicole encouraged me to reach out on social media sites to find other runners. This was something I was not comfortable with so it took some additional encouragement from her before I followed thorough with that. But in doing so I have met and ran with some wonderful people! I encourage you to do the same. **Read here about the Power of the Group by Jeff Galloway – runner/author/coach

So much information and so many opinions – my head is spinning! –

Everyone loves to share their opinions about sneakers, gear, fuel, run schedules; it can get a little overwhelming and confusing. In the beginning I kind of shut down to it all and just did whatever I felt like doing; this worked until about my 6 mile marker. There comes a time when it is important to start paying attention to the articles you read and other runners you talk to. Not all advice will be the best advice for you, figure out what works with the mileage your running what makes your body feel optimum during and after a run.

Enjoy Yourself ~ #runfun

Running is hard work, from your very first run to the endless miles and races to come. Challenge yourself, push your limits, but don’t forget to have fun while doing it. Find a way to have fun with your run. Wear fun run clothing, find beautiful places to run, meet up with a group of people, register for races locally or places you have always wanted to visit ……. enjoy this journey of self-discovery you are on!

Country Runner Girl Photo Journal

Celebrate your Successes – “TREAT YOURSELF!”

A celebration is in order when a goal is achieved or crossing a finish line in a race! Pop a bottle of champagne and make a toast to your successes! Buy that sparkle running skirt or that motivate wrap that you have been eying. As Nicole said it best with this video clip below ……

“TREAT YOURSELF!”

https://www.youtube.com/watch?v=OP3xf6BFEIo

Do you have a passion for running? Share with me something that you have learned either as a novice or an expert ~

Maureen~

****FIVE WAYS TO GET FASTER****
by Olympian Jeff Galloway

Longer Long Runs

Increasing the length of the longest long run has produced the greatest amount of improvement that I’ve seen among my coaching clients. Several surveys have shown more than 13 minutes of time improvement when runners increase their longest long run from 20 miles to 26 miles before a marathon. Comparable time improvements are experienced in 10K runners and half marathoners when they increase their long runs above race distance as noted in my YEAR ROUND PLAN book that covers all the distances. Long runs must be at least 2 min/mi slower than current ability, with liberal walk breaks. The slower the pace, the quicker the recovery. I suggest doing the long runs every 2-3 weeks.

Speed Repetitions—increasing the number

My runners have improved by an average of over 6 minutes in a marathon (3+ minutes in a half marathon) by increasing the number of speed repetitions to 14 x 1 mile for the marathon, and 14 x 800 meter for the half marathon. I recommend that each of these be run 30 sec/mi faster than goal pace. The recovery interval is a 5 min walk between miles and a 3 minute walk between 800’s. These workouts prepare one to maintain or pick up pace at the end of the goal race, instead of slowing down. See GALLOWAY TRAINING PROGRAMS & HALF MARATHON books for details (www.RunInjuryFree.com).

Improve Running Form

Most runners I’ve monitored have improved several minutes in a marathon by fine-tuning their running form. As the mechanics become smoother and within one’s limits, there is a significant reduction in aches, pains and injuries. The two best ways to improve form are water running and cadence drills.
• water running uses the same basic motion as when running on land, using a flotation device so that the feet don’t touch the bottom of the pool. When done for at least 15 minutes, once a week, the legs find a more efficient path through the water—eliminating extraneous motion.
• The cadence drill is done for 30 seconds, counting the number of times the foot touches the ground. This drill is detailed in most of my books. I’ve found the key to improving speed on the mechanical side is quicker turnover.

Race in Shorter Events

Dropping down a standard distance or two can improve your mechanics for running faster and your ability to handle a higher level of oxygen debt. On non-long-run weekends, during a half marathon program, try some 5K or 10K races. When training for a marathon, race at the 10K or half marathon distance. At first, the faster pace of the shorter distance may seem awkward. But after several short races, you will adapt—especially if you do some speed training for the shorter/faster event. These performance improvements can translate into faster times in the longer distances. My book 5K/10K details the training and the racing strategies for these events.

Hill Training

The only way I’ve found to build strength for running is to run hill repeats. On a moderate grade hill, start at a jog and pick up the turnover rate of the feet and legs as you go up the hill, shortening your stride. Walk down the hill for recovery. Don’t sprint, and follow the other hill training guidelines in my books and at www.RunInjuryFree.com. The strength from hill training will allow you to perform better in speed sessions which will help you improve in your goal race. You’ll also run faster on hilly courses, during your races.

Ten + 3 Reasons Why I Keep Running and how Jeff Galloway’s tips help me

Posted on April 12, 2015July 12, 2022 by twomomsadmin

As this New York winter subsides and the spring air tries to push its way back in, I and other runners begin to introduce ourselves back into the outside world. A lot of my friends have asked me why I like to run or why I continue running.

Running has inspired and impacted my life in numerous ways ~ on that note here are Ten + 3 Reasons why I Keep Running, (in no particular order).

Run Wear – a runner’s wardrobe has endless possibilities! It gives me a green light to wear sparkly, glittery, and loud skirts, shirts, and sneakers. TuTu’s are absolutely acceptable and if you are running a themed race, the sky is the limit! It’s really not appropriate to wear a sequenced skirt and rainbow knee socks to work or even the grocery store (Walmart included!) – But to run in, the more vibrant the better!

Race-cations – the first time I heard this term was when I booked a stay at Walt Disney World for the 2015 Princess Marathon Weekend with my friends. My “Soul Sister” Nicole referred to it as a race-cation, a term she picked up along the way. What is a race-cation you ask? It’s a period of time you set aside away from daily activities for the recreation of RACE-RUN-FUN! Yes, a runner’s idea of relaxation and fun includes …… running in a race!

Camaraderie – there is a community of runners who are full of positive energy, goodwill, and knowledge and are willing to share it with their fellow running companions. I had a recent conversation about running at a doctor’s office and instantly connected with the other person I was speaking with. By the end of the conversation we were making plans to meet up and run!

Race Bling – have you heard of the saying, “a diamond is a girl’s best friend”? Well race bling is a runner’s best friend and makes the hard work of crossing the finish line even sweeter. Sure the collection of t-shits most races dole out are great, but the collection of shiny colorful medals dangling from a lanyard is what we are really looking for!

Breaking Barriers – Each runner has their own reason for why they run. For me it is about testing myself, pushing my limits. It’s about setting a goal, meeting it, surpassing it and then creating a new one. Which brings me to the next reason……..

The Feeling of Strength and Accomplishment – when I set goals – meet them – and surpass them, I attain an amazing feeling of mental and physical strength. My self-confidence shoots through the roof and I believe this confidence leads to other successes in my life.

Running is a Diversion from Negative Body Image – My whole life I have tried to maintain a level of fitness, mostly to remain a certain weight or clothing size. Running changes my definition of fitness and helps to remove the stigma of negative body image. My goals have morphed from, “I must have the perfect body”, to, “I want to be strong, run strong and strive for my personal best run.” My thoughts are more focused on my set goal in miles and my reward is the positive feeling of accomplishment when it is met.

Endorphins – I am sure you have all heard of a runner’s high? A high can be experienced from any form of exercise, though I will tell you I have experienced it more solely when running or from the completion of a run. For me endorphins coupled with my above listed reasons of, ‘Breaking Barriers’ and ‘Feeling of Strength and Accomplishment’, create the ultimate runner’s high. When I have finished a run or a race I entered, I feel like I am on top of the world for the rest of the day; it is truly a wonderful feeling and is what keeps me coming back for more!

Makes me Feel Alive! – Running makes my inner-self shine brighter! I was told that when I speak about running I beam, what an awesome compliment! When I am running in the open air, that “on top of the world” feeling I mentioned above, comes from feelings of strength, empowerment, and peace. When something enhances my total being in such a positive manner of course I want to continue doing it!

Happiness – running truly makes me a happier more fulfilled person. It has become part of who I am, “I am a runner.” I love the way that sounds and feels. The definition of happiness is, “a state of well-being and contentment: joy, b: a pleasurable or satisfying experience”. That pretty much sums it up for me! Running may not be for you, it might not make you feel as happy as it does me, but I encourage you to find some sort of physical activity that makes you feel happy- go ahead – get out there and find your happy!

The Only Time my Mind is Clear – All day my mind is going at high speeds with things I need to do now, later and much later. When I set my feet on the pavement and begin traveling, it puts my brain to rest. It is like a form of meditation. I become focused on the sound of my heart beat, my breathing, and the beauty of the outside world that is surrounding me.

Inspiration – I was inspired to run almost exactly one year ago and now I see others inspired to run from watching my experiences. My daughter has seen me set goals and stick to them which motivated her to join our local Girls on the Run program. It is a wonderful feeling to inspire others to begin their own run journey!

Supporting my Community and other Causes – runDisney events are awesome! I had the pleasure of running in the 2015 Princess Marathon Weekend in Walt Disney World and I look forward to running in endless runDisney events. That being said, there is something equally as wonderful running races in and around your own community. Many of these races I have run were to support causes near and dear to either my heart or the hearts of friends and family members. Who knows, maybe you can inspire a friend or family member to run with you!

There you have it! My Ten + 3 reasons why I keep running; honestly I could come up with another ten!

In closing I want to say a word about inspiration. To be inspired or to find inspiration within something can be life changing. But I have learned something important I want to add to that ~

To not idly wait for inspiration, but to already be engaged in what ever I am doing in life, so when it does find me I am amidst ingenuity and already in motion toward a new journey of success~

To continue on my journey of Why I Keep Running, I follow –

Jeff Galloway Blogger Tips

Training and Motivation Tips

by Olympian Jeff Galloway
www.runinjuryfree.com

Why do we get injured?

1. Be aware of irritation of weak links.

The Key Weak Links are body parts where my runners tend to experience injuries are these: Knees – Feet -Calf – Achilles -Hip – Glute/piriformis/sciaticia

But the body parts that YOU need to be aware of are the sites where you are injured or suffer more aches and pains.

So if you’re sensitive to the first indication of irritation in these areas and take immediate action it’s possible to avoid injury.

2. Stress buildup due to the way we train.

Training schedule is too intense-not enough rest between stress.
Adverse Training Components-speed is too fast or has too much, too soon.
Running form-too long a stride, forward lean, bouncing too high off the ground.

So staying focused on the way one runs and following these guidelines, can often allow runners to maintain a manageable increase without injury

__________________________________________________

Top 5 ways to avoid stress buildup-and avoid injuries

1. Take walk breaks more frequently, and run shorter run segments

2. Form: shorter stride, feet low to the ground

3. Slower long runs, with more walk breaks

4. Avoid Stretching

5. Be careful when running speed sessions