Merry Chrstmas!

Hope that Santa was good to every one and it warms up enough to go for a run!

More than an attitude...

I bet Ninjas don't get sick 4 days before Christmas! Why is it that when you have the least amount of time is when you catch something that lays you flat out. I talked with Sarah last night at about 5 and by 7:30 I was in bed feeling like I was at death's door. So, now I am channeling my inner Ninja in hopes that I can kick this craps ASS!

I love the spirit of runners!

We had another stellar run at Lindbergh today. Thank you to Mike & Mike for putting up with the girls this morning.

While we were running two ladies, who looked like pretty serious runners, saw that we were running in intervals and asked us what we were training for. We shared with them that we were going to run the Fargo Half-Marathon and we were trying to increase our time and distance. One of the ladies shared that they both had run the San Francisco Marathon in 4 1/2 hours, we offered congratulations to both of them. One of the ladies said that she was going to start running with some kids and was looking for a way to help them train. Sarah and I shared how we started and that it is sooo much easier on our bodies. I love the fact that runners want to help each other succeed and we are not afraid to share our "secrets".

The official breakfast spot has been decided (drum roll please)
The Good Day Cafe!!!
They have very good bloody marys & mimosas and a scrumptious crab cake benedict!

Have a great week
Missy

Mental Running

This past week I did not lace up my shoes to run once. I wish that I could say that I got to take a nap everyday, my house is spotless, all of my Christmas gifts are bought and wrapped, but I can't. What is it about this time of year that sucks every spare minute of everyday? That is the million dollar question.

I did get to go away this past weekend and do some mental running (a.k.a scrapbooking). Yes, I am one of those ladies. I am a really creative person and my brain need that kind of mental running. After a day or even a few hours of mental running seems to set things in my world right.

I am looking forward to running in the snow tonight!
Missy

Black Friday

"Everyone in life is looking for a certain rush. Racing is where I get mine."
-John Trautmann (US Road & Track Racer)

I have to agree with John! As a recovered retail employee, shopping is the last place I want to be the Friday after Thanksgiving. I saw the people on the news last night that had been sitting outside the Best Buy since 3:00 PM and the store didn't open until 5:00 AM. I don't get and I am sure that I never will.

As I was running yesterday (hilly route again) I thought of what advancements in running that I am I am most Thankful for (hit the rest of my life last post)

1. IPOD-Thank you Steve Jobs! I have had mine for 5 years and I have gotten every penny out of it!
2. Mizuno Breath Thermal- Fabric that warms up as you sweat-GENIUS!
3. The Run/Walk method of training. The first timed race I did after training this way I had shaved 13 minutes off my personal best and I felt great after.

I am looking forward to our group run tomorrow to find out how Tony & Kathy did in the Turkey Trot.
Have a great Holiday Weekend
Missy

"If you want to win the race you have to go a little BERSERK."

Bill Rodgers said that and he won 4 Bostons & 4 New York marathons.

I came across that saying this morning and it kept going through my mind as I took off for my run this morning. The last couple weeks have been pretty stressful (to say the least) and I have forgotten what clarity comes with running. Even though so many other things were falling apart, the most important things in my life were doing great;

1. My husband is always there for me and puts up with my crap and for that I am eternally grateful.
2. My little dude is healthy and doing great and is one of the silliest boys that I know.
3. I have a huge circle of really good friends that continually make me laugh, hear me out and give me really good advice. There is no price tag that can be put on that.

As the endorphins were starting to flow this morning Van McCoy's "Hustle" came on and if I had known the dance steps I would have "Hustled" all the way home! That is just one of the ways I like to go berserk! Throw your arms in the air, sing at the top of your lungs, leap throw the air!

"Sing like no one is listening, dance like no one is watching!"

Here is today's great play list
(post what gets your feet moving)

• Hustle-Van McCoy
• Sweet Home Alabama-Lynyrd Skynyrd
• Closer to Free-Bodeans
• Just a Ride-Jem
• Mystify-INXS
• A little less conversation-Elvis Presley
• Chocolate-Snow Patrol
• Graceland-Paul Simon
• Wouldn't it be nice-Beach Boys
• Sittin' on the dock of the bay-Otis Redding
  

Chicks on the Move!

Thank you Running Chicks for a great run today!

I don't know what it is about Lindbergh that makes it so easy to run there? But today it came easy and it was very welcome after a long week.

Cindi discovered that running was a great hangover cure! Who knew.

Keep moving Chicks!

PS Rocket Club show last night was outstanding!

10K and on our way!

Yesterday Sarah, Cindi and I enjoyed the glories of Minnesota Indian Summer over an 10k run and walk. Thank you so much to Sarah and Cindi, I would have done my 10 repetitions and gone home. But, the fun conversations and great company kept me going!

Our little (but ever-growing) running group has had many conversations about committing ourselves to train for the Fargo Half Marathon in May. This is the week we are going to begin! We are slowly going to build our legs and lungs back up over the next eight weeks to run a solid 5k at the Resolution Run on New Years Eve. The following week we will begin one of John "The Penguin" Bingham's 1/2 marathon training programs.

If you don't know any thing about John Bingham, when he started running he was very overweight and he made small attainable goals for himself, such as "Run to the end of the block". Chris Hawkey read John's first book "Courage To Start" and it inspired him to run his first marathon. John's approach is to achieve your running goals and not injure yourself in the process. His nickname came from the when he was overweight he felt he looked like a Penguin.
I have Running for Mortals and Marathoning for Mortals and they are both excellent.

I will keep our training schedule posted and encourage you to join us.

Waddle on my friends,
Missy

"If you want to become the best runner you can be start now. Don't spend the rest of your life wondering if you can do it." Priscilla Welch (masters marathon great)

Aloha!!!

Again, I have have had a stellar couple of weeks!

Dan & I left on October 15th for Maui! This was our third time there and it gets better every time we go! Some good friends got married on October 18th and asked me to photograph the event, I was more than happy to oblige!

I tried two new things while I was on vacation; paddle surfing and sushi. I LOVED surfing , sushi not so much.
I fell off the surf board a lot! I even got a little injury, which is a little bad ass. A friend of the brides family, Scott, lives and tests surf boards for Robbi Nash on Maui, and he offered to give us all a lesson. Scott was great at what he does!
He made us all feel at home in the water and on the boards. The brides mom, Marge, who is 78, was the only one of us to get up and not fall off! The next day she got up on a regular surf board, Go Gidget!

I got to run on the beach one morning, which was like running on the edge of heaven. The other days I walked and took tons of pictures. My running shoes were caked with sand and I gave them the proper send off down the garbage shute.

I came back recharged and ready to focus on training again.
Missy

Eins, Zwei, Drei, Ziggy, Zaggy, Hoi, Hoi, Hoi!!!

What a week it has been!!!

First and foremost congratulations to Chris and Jill for completing the Twin Cities Marathon last week in 5 hours and 30 minutes! Mother Nature was not on any one's side, it rained for the first two hours, then was pretty cold. Sarah and I saw more bloody nipples than we care to speak of. Chris also told us some pretty disgusting poop stories that I will let him retell on KFAN. Despite that our little group of running chicks and roosters have decided to run the Fargo Half Marathon in May. It should give us all plenty of time to train, at least that is what I am telling myself this week.

On Thursday our friends in the local band, Quietdrive, released their second CD,"Deliverance" at a show at First Avenue. Quietdrive and First Avenue donated a portion of the ticket sales to the TS Alliance, which is so awesome! Sarah and I pushed our way through the crowd and had a blast at the show. I made a slide show of the pictures I took, turn up the volume and you can hear the title track from the new album. The guys headed off on their first International Tour yesterday.

Make an on-line slideshow at www.OneTrueMedia.com

Last night I got to celebrate my birthday with some very good friends at their very authentic Oktoberfest party. I drank more than my fair share of delicious German beer, consumed bratwurst, German potato salad and soft pretzels. I did the chicken dance and partook in zwei das boot. Das boot is a boot shaped glass that holds 6 bottles of beer and there are rules that go with drinking from it they are as follows;

1. You must keep the toe up (pointing away from you)
2. You can not set the boot down
3. The beer can not splash in your face
4. You must flick the glass with your finger before you pass it on to the next drinker

Breaking any of these rules and you have to drink again. Sounds crazy, but is super fun!
Hope this week is as fun as the last!

Hangin' Loose

I am going to Maui in a few weeks and I am getting really stoked! The one thing that I really want to do is learn how to surf! There are several schools and one of them is just up the beach from where we are staying. Cross surfing off the bucket list!

Our little running group did great at the 5K on Saturday! Tony hit the 30 minute mark! Way to go Tony! Kathy, Cindi, Stacy, Sarah and I also all ran personal bests. Although, Sarah & I got a little lost in the neighborhood and didn't quite keep to the course. Opps!

Getting Pumped!

Well, I am happy to say that our little group of Running Rubes is growing! I think there are 6 of us running in the Stagecoach Days in Wyoming on Saturday. I need the enthusiasm of a crowd to get me reinvigorated about my running. I have fallen out of the habit of running and I need to find it again. I have done this many times before, I know that my body will say " It's about damn time!" and punish me a little. I will post some photos after the race!

Kitty is on fire! I had bowled two really good games and beat a really good bowler, Roger, who had during one game 5 strikes in a row! I don't really understand the scoring and handicapping, but I am starting to figure out how to throw a 13lb kitty down the lane and hit the pins!

Running in a cemetery?

When I bring Alan back & forth to school I pass a really large cemetery. On the way home this afternoon I saw a man in running clothes running on one of the paved roads. I am not sure if I think this is really creepy or really smart.
Here are the pros

• Very little traffic- any traffic will be moving very slowly
• Very nice wide paved roads with virtually no one on them
• Well manicured lawns and lot of flowers
• No other runners

Here are the cons

• It could be creepy at dusk or dawn
• It could be just a tad bit disrespectful to mourners
• No other runners

I don't think I will be trying it any time soon, but I just thought that I would throw it out for contemplation.

Also, on the way home today I saw an 80's era Chevy Caprice that was painted like the General Lee from the Dukes of Hazzard. It looked completely ridiculous! But, it made me laugh!

Kitty update-We won two of our three matches and got 2 strikes and a spare. We bowl again tomorrow so I will keep you updated.

Rage

Yes, I was there!
No, I did not get arrested!

Thanks to Chris Hawkey and Running Chick Sarah I was invited to sit in the KFAN suite for the Rage Against The Machine show last night. Sweet is right! That is the way to see a show!!!!
I am not a huge Rage fan, I am sure that I could not even name a song they sing, but I am a huge fan of live music and the energy that surrounds it. This show and all the controversy that surrounded it sounded like a bit of an adventure!

I can honestly say I have NEVER seen so many police officers in one place before. Police in full on riot gear and about a million (give or take a couple) bike cops. About every ten feet there would be another ten of them it was like something out of a movie.

Inside the Target Center the entire main floor was one huge mosh pit. I will state that I have never been young enough to want to be down in the middle of that. Droo, Kirby & Justin from the local band QuietDrive were also with us and Droo said he was even to old to be down there.

The show was good, but the people watching from the suite was better! The suite next to us had some retired Vikings and John Randal came over for a while to talk with Mike Morris and the KFAN crew. There was a drunk guy in our suite that no one knew, eventually when we ran out of beer he moved on to greener pastures of the suite next door.

Well from this to Kitty's first bowling league night tomorrow!
What a week!
Missy

"Hey Boo Boo"

Another summer come and gone!
Last night we had our second annual Labor Day Weekend backyard drive-in!
The Huckleberry Hound show started out the evening with Yogi and Boo Boo, and with the days as short as they are it was before 8. Then we watched the original Superman, with Christopher Reeves and Margot Kidder. Every time we do this it gets bigger and better! Last time we improved the sound system thanks to Rob & Wendy! Yesterday Dan built a frame for our screen and it looked like a drive- in. Another big thank you to Pete for being the head of the AV department with the projector and computer.

Here are our does and don't of backyard drive-in movie
Don't

• Use a sheet you can see through it when projecting the movie on it
• Watch anything with higher than a PG rating-you still have live next to your neighbors
• Go to to much trouble with food and drinks-I make popcorn and have pop & beer

Do

• Choose an older movie that you maybe haven't seen for a while or kids haven't seen at all. Such as; Superman, The Princess Bride, Original Star Wars, Goonies, Karate Kid, ect.
• Go to the dollar store and get glow necklaces and bracelets. These are a huge hit!
• Have everyone bring their favorite movie snack-you will get a buffet of delectable treats!
• Invite Me!

Everyone have a great first day back to school!
Missy

Our State Fair!

Just like the Rogers and Hammerstein song "Our State Fair Is A Great State Fair"!!! They are the 12 Best Days of Summer!

Dan, Alan & I made our annual visit to the "Great Minnesota Get-Together" with some friends, Butch and Sue. We arrived early and toured all of the animal barns while it was still cool and not very crowded. The Swine Barn is Alan's favorite, any whining, snoring or snorting giant pig just makes him laugh. One pig thought the tire on our stroller looked like it might be a good morning snack. I have to say that I love the barns too! I am sure us "City Slickers" are just as much entertainment to the farmers as their cows, sheep and pigs are to us. You do see every imaginable fashion faux pau carrying a fanny pack, which makes the people watching excellent.

Some of my many memories of the fair

• I was a "band geek" in High School (no, I never went to band camp) and we got to march in the State Fair parade every year. The parade was in the middle of the afternoon so we would come down on the bus and do our band thing for about an hour then we got the rest of the day at the fair with our friends.
• The first time Dan & I went to the fair was in 1992 and we saw The Steve Miller Band at the Grandstand. That was the first concert we ever went to together.
• Few years ago we got tickets to see Styx & REO Speedwagon at the Grandstand with a bunch of friends. We brought in a huge bucket of Sweet Martha's cookies and we all had a beer and we worked our way up to our seats, which were near the top. During "Can't fight this feelin'" by REO Speedwagon the two ladies sitting in front of my friend, Angie, stood up and cried through the whole song.
  

I haven't even touched on the food! Dan & Alan love the same things Pronto Pups and french fries. I love the fried ravioli from Vescio's and the lemonade. I did try breaded fried meatballs on a stick, they were pretty good. Everyone has their own fair food plan, mini donuts, pork chop on a stick, malt from the dairy building, corn dog, chocolate covered bacon. There is something for everyone! Now I have made myself hungry!

The Kitty Is Coming Out Of The Bag!

Have I ever told you that I have the world's cutest bowling ball? As you can see it is the world's happiest creature "Hello Kitty". Last year, I off handed said to Dan ,"If you see a Hello Kitty bowling ball on Ebay I would like one". Apparently Hello Kitty bowling balls were a hot item last Christmas, my 13lb Kitty didn't arrive until March. My girlfriend, Karen, had a matching bowling shirt made for me. The tragic thing is that I have only taken her out twice to show her off. Well, Kitty is joining a bowling league! Dan & I are joining a mixed league, where bowling talents are not that important. (Thank GOD! Because I have none) CROSS-TRAINING!!! I will keep you posted on Kitty's adventures at the bowling alley.

Have a very Hello Kitty day,
Missy

YouTube

Today I was looking at YouTube to find the movie trailer for "Superman" and one click led to another and I came upon Bert & Ernie singing "gangsta' rap" I have no idea why it made me crack up, but it did. I can't imagine how long it took someone to edit the clips together to the music, but bless them it is very funny.
Here is the video for you to enjoy



I must have been on a Muppet kick today because I also found Beaker singing "Ode to Joy" and Coldplay's "Yellow". Sarah found the funny Count clips, they are not G rated.

What is it about YouTube that is so fascinating? I could have spent that half - hour on my nordick track, but no I am watching prisoners from the Philippines recreate the "Thriller" video! I need to step away from the computer now.

My name is Missy and I can't watch just one YouTube video.

Hello Old Friend!

I am a Minnesoootan! I do not like running in the heat and humidity!

Sarah and I have had many conversations about this. We both were running easy 7 & 1 this spring when the weather was cool, now we can barely go 5 & 1 without almost throwing up. Both of us have come to terms with it and we are going to put the serious training on hold until the weather cools.

So I am going to crank up the AC to a cool 65, turn up my IPOD and visit my good ol' friend Nordicktrack! It must be my Norwegian roots, it is easy and you can close your eyes and ski your way through your work out.

So when the weather turns cooler I will return, for now I will cross train, cross train, cross train.

Missy

Cross-Training -Dancin' our Flip-Flops off!

Free MySpace slideshows, photo and video editing at www.OneTrueMedia.com

We had a blast at Kolacky Days in Montgomery, MN! The weather was perfect, the only bad thing is the vegetable canning plant. It emits a smell that is like a million cows took a HUGE dump! Thankfully it didn't reek the whole time. There was a huge crowd, which made for excellent people watching. The jumping and dancing in flip-flops did a number on my legs.

Mr. Jess Vraspir brought "Hop, Skip & Go Naked" which is a combination of beer, lemonade and vodka. Let me tell you, it went down easy! I will get the recipe and post.

Keep cool this week!
Missy

Cross-Training (Not Really)

I have talked about this before, my complete lack of drive to run now that the weather has warmed above zero. It is not that I have been a complete schlub this summer.

• I have gardened more this summer than I have, probably, ever! (Hence, the picture of my Star Gazer Lily that bloomed this week)
• I have read a bunch of books this summer-I know that doesn't burn calories, but it helps me take mental road trips.
• Last weekend Sarah & I were volunteers at the Buffalo Wild Wings Blazin' Golf tournament-we served cold beer to hot golfers. Again, don't think I burned any calories but I had a blast!
• Thursday I saw Batman at the IMAX-FANTASTIC MOVIE. 0 calories burned, but a couple hours with some great friends enjoying an awesome movie.
• Tonight I am going on tour with a rock band! I am riding along with the Chris Hawkey Band to Montgomery, MN for Kolache Days! I know if will burn a few calories tonight, we usually dance until our feet hurt. Hopefully I won't drink to much beer to outweigh the benefits of the dancing!

I think that summers in the Minnesota are about reconnecting with friends as much as you possibly can and just being out side without a purpose. There are so many months where you have to force yourself to leave the house that we need to savor the short months of bliss. I am sure that I will find my rhythm again, until then you I will pretend to be Red Bull in running shoes! Fake it 'til you make it!

Now, I really am going to cross train on my Nordic Trac!
Missy

Damn Blood Suckers!

Mosquitoes, mosquitoes and more mosquitoes! Today I came to the realization that you CAN be carried away by those nasty little blood sucking insects. At one point Sarah told them that there was a swarm following me, I am sure it was like a cartoon.

I hate to say it, but I believe Sarah and I are the most dedicated ones in the clinic. We were the only ones that showed up today-even the instructors didn't come! We went up & down the hills for two miles then rewarded our dedication with breakfast and shopping! We were supposed to go 6 miles but all the blood the mosquitoes extracted from me left me light-headed and weak.

There is always next week!
Missy

Bring it on!

I ran my first hill training in the hills of Eloise Butler last night. I thought a couple of of the hills were going to KILL ME! But, I just slowed my roll (although I wasn't rolling very fast) and pushed through it. I am still running at 5 & 1 and I huffed & puffed my way through it.

The trails are beautiful, it is like running in the woods up north.
They are very wooded and shady, it was about 10 degrees cooler in the trails than it was running alongside the road!

I am looking forward to the next run!
Have a great week
Missy

Hot Child In The City..!!!!! (There isn't anything pretty!)

Yikes! What have we gotten ourselves into? I really don't think I could have perspired anymore on Monday, my eyes even got bloodshot. I was a sight to see! At one point Sarah and I were moving to fast for the humidity, heat and the fact we hadn't run in 2 1/2 weeks and we both thought we were going to throw up. I bet no one would forget our names if we had done that.

Despite the heat, humidity and feeling completely out of shape it felt very good to start moving again. The bonus of our run Monday night and running much slower than everyone else is that we got poured on. We were almost done and the skies opened up, it felt soooo gooood! I don't believe that I have run around in the rain since I was a kid and it was pretty fun.

I did learn one tip on Monday night- when you are going up a hill pump your arms faster and it will help carry you up the hill with less effort on your legs. I know what I am not supposed to do with my arms I don't very often think about what I am supposed to do with my arms. Just remember - Pump, pump, pump!

Back To Business!

All winter I dreamed of the days that I would only have to wear one layer of clothing instead of three! Why is it that I have had absolutely no desire to run for the last three weeks? I will tell you why I didn't have anyone to be accountable to, I needed a swift kick in the ass!

Today I did just that! I signed the Running Chicks
up for the 1/2 marathon clinic at the Running Room and it starts tomorrow! It is training for the City of Lakes Trail-Loppet on September September 20. It is a trail race through Theodore Wirth Park. LOTS OF HILLS!

Deep Breath...I believe that I discussed my aversion to hills in the past, but I have decided that it is the year of the hill! The only way to change your mind about something is your perspective on it and I am not going to be looking up I will be cruisin' down! ( I might be the guy rolling down) I am really stoked to be trail running, it is easier on your body and heavily shaded. To say that I am fair skinned is the understatement of the year, my legs glow in the dark!

I will keep you all posted on our newest adventure
Missy

PS I did ask Sarah before I signed her up.

5-6-7-8.4!

What is it they say about best laid plans-well we smashed them this weekend!
The idea was to to run 5 miles this past Saturday. Sarah had the idea to run from Champlin to the Coon Rapids dam and back. We figured that would be ok, then we could walk all that we needed. It was a stupendous morning for a run and that trail has enough shade so that you are not constantly being baked in the sun. We made it there ok, it was a little rough for Sarah & I since neither of us have run much in the past month. Then we got to cross the dam which felt like a reward because of the cool breeze from the water. Tony was on a roll and he like Forrest he just kept on running. Sarah and I ran 3 more intervals back them walked. This is where Sarah and I get the award for being directionally challenged, we missed our turn off on the trail and we walked another mile and a half! Daoooo!!! We scared the crap out of Mike and Tony but we were moving for 2 HOURS!!! That is 1/3 of a marathon! Movin' right along!!!

Have a great week!
Congratulations Dale JR on a spectacular finish at Michigan Sunday!

Reasons to Celebrate!!!

Oh, what a happy day! It is amazing what a little sunshine and an article about lower calorie - higher vitamin cocktails will do for a girl!

As I was waiting to pick Alan up this afternoon I am flipping through my newest Runner's World and low and behold on page 50 an article about cocktails!! Now I have to tell you up front that I am a drink snob!! Nothing drives me more crazy than a poorly mixed drink! I also think that I have a man's taste for drinks I like whiskey, dark beer and very sour margaritas made with dark tequila.

The drinks they highlight are;

• Bloody Mary- Only 120 calories and 37% of your vitamin C. I can't get passed the thickness of the tomato juice. So that is a pass for me.
• Mojito- At 141 calories what is not to LOVE! I discovered these a couple of years about and even had a mint plant so I could have them any time.
• Strawberry Daiquiri-the recipe they list only has 216 calories and strawberries have 4.5 grams of fiber, 100 % of daily vitamin c and contain anti-inflammatory agents! Sound medicinal to me!!!
  
• Fuzzy Navel- 198 Calories and the orange juice has folic acid and 34% of daily vitamin c. This is a great brunch drink, run your early morning 5k , have a great plate of eggs and a fuzzy navel.

Here are a couple of others I know of that would fall under this umbrella;

• Bul(Bool)- this is a Cuban drink that is super refreshing on a hot summer day. It is one beer and one ginger ale. It makes two drinks and if you use low carb beer and a low calorie ginger ale it will lower the calories. I know it sounds weird, but it is delicious!
• Skinny Bitch-any diet soda and gin or vodka. You could add cranberry and get some anti-oxidants. This recipe is courtesy of my favorite show "The Girls Next Door".

Well, now I have made myself thirsty- It's five o'clock somewhere!

Plow Through!

After a couple of weeks off I've had time to recharge the batteries, learn how to play Guitar Hero (VERY HARD!), and think about what is next.

Yesterday, Tony, Sarah and I enjoyed a long walk and talked about where our little group is going next- first a 10k then a 10 miles or half-marathon. All three are daunting, quite frankly unattainable a year ago, and a little scary. The scary part for me is that I have never done any of those distances in a race setting. Fear of the unknown can be the biggest stumbling block of them all! I know that I could lace up my shoes and run a 5k right now, I might not finish with a personal best, but I know that I would finish. I also know that we all can run any of those other distances because we have the tools do so; our run/walk rotations, the right shoes and most importantly each other.

In many aspects of my life I jump into something and I "Plow Through". Sometimes it comes out great, sometimes not so good. I have learned over the years to surround myself with people to help keep the plow moving. I don't mean that in a sponge, mooching kind of way. I have found that the people that I choose to spend time with complement me and I hope that I am doing the same for them. The best example of this is my husband, Dan. I look at the big picture and know it can be done and he is best at analyzing the details and making it happen. Sometimes we drive each other crazy, but we balance each other out at the same time and that is why we love each other and have been together long.

Our little running group pushes the plow together! The sum is greater than its parts and all that. It must be Sunday I am awfully philosophical this morning. Well, enough of that-Plow ON!

Well done everyone!

Thank you to everyone for making the first every Step Forward to Cure TSC 5k a success!
Together with the walk we raised ..
drum roll/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/
$60,000!!!!

All in all it was a great day
Sarah and I both ran under 40 min
Tony ran a personal best of 31 min
Hawk flew with 25 min
We all beat Superstar Mike Morris!

Seriously, it warms my heart to see all of you turning out to help raise money to find a cure for Tuberous Sclerosis Complex!
Alan thanks you!

Missy

PS Susie Thanks for the very cute T-shirt I am going to wear it in to KFAN tomorrow! Listen for me!

Tomorrow is the day!

It looks like mother nature is going to cooperate!

If any of you are coming from the west side of town 394 is going to be closed from 100 to 94. Hwy 55 is a good alternative.

See you all tomorrow!
Missy

Power of the pack!

I did it!!! I finally broke the 40 minute mark!

Today I ran the Race For The Cure with my friend, Sheila, her daughter Nikki and her fiancee, Peter. I just set my stop watch rather than my interval timer, because that race is so huge that it takes you 5 minutes just to get to the start line. The last race I somewhat timed my self I ran 41 minutes, which is fine. Today I finished in 39 minutes 30 seconds!

The crazy part of the race was that I easily ran 10 & 1 intervals. My race day adrenalin must have been behind that, because on Wednesday my ass was draggin' with 6 & 1. When I started my fourth interval I new I was very close to the end and from some unknown location I was able to muster up quite a bit of sprint to get me under 40 minutes. I usually dislike my watch, because it is not at the time I want it to be (1 second from the walk minute), but today it was my friend. I used it as a gauge to know how far I went, what my pace was and if I could shave any time off. A 30 minute 5k doesn't seem like a fantasy anymore.

Hope you are all having a relaxing Mother's Day
Missy

Tony our prayers go out to you and your family.

I put my dog in a coma!

On this beautiful Sunday I thought I would walk 10k. I have a great and relatively flat course right by my house that I thought I would tackle with my dog, Slide.

I have not been running with him much the past couple months since we started running rubes and I have been on strike against mother nature. That being the case I thought walking would be wise. I was really in the mood for a long walk, had the ipod cranked, visor on , LET'S GO!

Needless to say, we did not make it 10k, maybe 7k, I was practically dragging him! I didn't think that it was possible for my dog to be in worse shape than me. If looks could kill, I think that I would have died along that 10k path. Slide came in the house drank a bowl full of water and collapsed on the floor and hasn't really moved since! I think he is going to have to get on the training program!

Have a great week!
Missy

What the H#*% is with the weather?

Ok, please be patient with my little rant. I am a hearty Minnesotan, I am originally from Duluth, I camp in the Boundary Waters Canoe Area when it is 40 at night. Seriously, ENOUGH IS ENOUGH!

Sarah and I spent a lovely afternoon yesterday shopping for warm weather running clothes, I am hoping that we get to wear them!!!!

On a positive note, we did have a very nice run at Lindberg on Saturday and we have a new Running Rube Alex, who is a natural runner!

I promise I will post something more productive when the sun shines again!
Missy

Growing Group

Hey Everyone!

Well it has been far to long since I have posted to here it goes! The week has been a busy one and I have not ran as much as I would have liked this week. Today, our little group grew by two people! Thanks to Paul and John for coming out with us this morning. It was a good run and one that I very much needed.



On another note, I had taken a fall last winter. With the increased running activity that we have been doing, I have found that I have been quite sore lately. Thursday, I finally decided to do something about it (besides complaining) and went to see a physical therapist. I was told that I have an injury to my piriformis nerve. So with some "nerve flossing" exercises, all should be good in about a month. Until then, I have learned that it is very important to S-T-R-E-T-C-H after running. I know some people do not and they never have any trouble, however, it is recommended. Here are the top 5 best stretches for runners:

1. Quadricep Stretch - The quadriceps is the muscle in the front of the thigh, important for lifting your knees and increasing your speed. It is the "quads" that often go at the end of marathons, causing runners to come shuffling across the finish line because they have a hard time lifting their feet off the ground. To do this exercise while standing, simply grab hold of a stationary object for balance with one hand and use the opposite hand to grasp the leg around the ankle, lifting it toward your buttocks. You want to keep your back straight and not allow the knee to drift forward ahead of the stance leg. A lot of runners slouch forward, which effectively negates the stretch’s effectiveness.
2. Hamstring Stretch: Most runners do this exercise by putting their foot on a waist-high stationary object (or a hurdle if at the track) and slowly leaning forward, reaching down the shin until they feel a stretch in the hamstring. The hamstring is the muscle that runs from just below the knee up into the buttocks. It’s the muscle that lifts the lower leg and bends the knee after the quads have lifted your knees. Sprinters pull this muscle more than distance runners, but even straining your hamstring can limit your ability to run fast.
3. Piriformis Stretch: The piriformis muscle is responsible for lateral rotation of the hip. It is particularly important to athletes who have to change direction, such as tennis players and running backs in football. But though runners run straight ahead, keeping the piriformis muscle loose is important for overall flexibility. Lying on your back, cross your legs just as you might while sitting in a chair. Grasping the "under" leg with both hands, pull the knee toward your chest until you feel the stretch in your buttocks and hips.
4. Gastroc Stretch: This push-off exercise is the one you most often see runners doing before races. Typically, they lean against a wall to stretch the calf muscles—but they don’t always do it right. The gastroc muscle, along with the soleus, is located in the back of the calf. It is the calf muscle that actually propels your leg across your grounded foot while running. Lean against a wall or other stationary object, both palms against the object. The leg you want to stretch is back, several feet from the wall, your heel firmly positioned on the floor. Your other leg is flexed about halfway between your back leg and the wall. Start with your back straight and gradually lunge forward until you feel the stretch in your calf. It is important to keep your back foot straight and angled 90 degrees from the wall.
5. Soleus Stretch: This is the stretch that most runners forget. They stretch their gastroc muscles (as above) without realizing there’s a similar stretch for the soleus. The soleus is the other major muscle in the calf, located in front of the gastroc. It is important for planting the foot on the ground before your push off. Position yourself similar to the gastroc stretch with back straight and palms against the wall. The difference is that you start in a "seated" position with your legs bent, your buttocks dropped. Gently lean into the wall until you feel the stretch in your lower calf.

I leave you with this quote:

"Running is a big question mark that's there each and every day. It asks you, 'Are you going to be a wimp or are you going to be strong today?'"

- Peter Maher, Irish-Canadian Olympian and sub-2:12 marathoner

Sarah

Bring On The Gear!

To say that I am ready for short sleeves and capri pants would be the understatement of the year! I love to shop (for just about anything!) for new workout clothes, but the tightwad in me comes out at the thought of spending $50 on a pair of pants to sweat in. As a result, I have some old nasty workout clothes that are never seen in public.

The past couple of runs Sarah, Tony and I have been sharing our shopping success stories. On Wednesday Tony shared that he went to the Nike store at the Outlet Mall in Albertville and got outfitted for $100. That is not a place I would have even thought of to look for running clothes.
Here are some of my places that I tend to find reasonably priced workout clothes;
www.night-gear.com great for reflective clothing-check out the winter stuff right now
JCPenney- Their store brand is always on sale
TJ Maxx & Marshalls - you have to be ready to dig through the racks

This past week I was connected to a local running sock manufacturer Brian at TEIL (To Excel In Life.) Teil is located in Andover, Brian is going to donate some socks that some one can win at the 5k. I am going to try a pair out and I will let you all know what I think.
http://toexcelinlife.com/buy-online.html

Have a great week and keep moving!
Missy

The Golden Valley Everest!

Holy Crap!
I have to say that I have not trained on hills nearly enough.(if ever) Let's just say that I prefer the more level running trails. Thankfully, I can walk today that must mean that I am not as out of shape as I felt last night! I think that is the route that I need to take to whip my butt (literally) into shape.

Thanks to Tony and Dan for joining Sarah, Hawk and I for what turned out to be a beautiful night for a run. Now if we can talk mother nature into sparing us from the horrible weather we have in store for us for the next two days. Because this is supposed to last for 2 days we are going to run at Lindberg Center on Saturday morning at 9:30. There is a $3 charge but it will be worth every penny. Bring a water bottle it is very dry in there.

Goals

I want to thank Tony & Susie for join me Saturday for the most beautiful morning of 2008! (So far.) We were not the only one taking advantage of our beautiful trails.

While we were running we all shared what our goals were. I have been thinking about my running goals quite a bit lately. When I started running it was because of a goal I had set. At the time I belonged to a MOMS Club and my friend Lynn wanted us all as stay at home moms to set a goal for the year 2000, which we would accomplish by 2001. My goal was to run the Race for the Cure on Mother's day 2001. I did it and it was a huge accomplishment for me as I had never been athletic at all before. I quickly set another goal to run a 10k by the next may, well it is April of 2008 and I have yet to run a 10k. I somewhere along the way lost sight of my goal and didn't really think about it again until January. I thought this is the year, I am going to do it! You can read my current goal in the tip of the week. My short term goal is to find and register for a race this week.

After I had finished my very first race I wrote the following for our MOMS Club newsletter,"...The biggest hurdle for me was that I was running the race alone. No one was there to say "You can do it" or "Only 1/2 a mile left." Luckily, all along the course are volunteers cheering me on and telling me all the things that I needed to hear. Then, as the finish line came into sight I thought I had accomplished this goal and had no one to share it with. Just as the thought crossed my mind I heard someone screaming my name and I looked over and there was Lynn and Angie cheering me to the finish line. I was glad I had sunglasses on because the joy of seeing someone cheering for me sent tears streaming down my cheeks."
I have run many 5ks since and I carry a little bit of that feeling of joy with me on each one. I personally know how impactful words of encouragement are, so that is all you will get from me! Run hard, be strong, think big! Percy Cerutty
Missy

Where are Star & Sludge?

The Running Chicks want to thank Tony, Linda & Mike for coming out for our first training run! As you can see a two of our favorite morning show personalities were absent and we are going to them just a little bit of crap about it! Our group was small this week, but we feel like this is going to be like the snowball going down the hill and get bigger the whole way down!

Tony had the cool gadget of the week- The Ipod Hat! There are little speakers on the sides of the hat and a spot to plug it in on the back. For anyone who has dropped their ipod while running (ME) this may be added to my must have list!

For all of you training on your own run 1 minute walk two minutes two more times this week on non-consecutive days. If you want to get a head start for next week we will run 1 minute and walk 1 minute.

Keep your feet moving!
Missy

Hey Everyone -

I have to say that a year ago, I would have never imagined myself to be one who would enjoy running. I was never athletic throughout my younger years and always have considered myself to not have a whole lot of grace. Last October, I decided that I would challenge myself to a learn to run class and give it a try. I will tell you that in the beginning, I was unsure if I would stick to it, but, with encouragement and setting obtainable goals for myself, I completed my first 5K on New Years Eve and have never felt more accomplished! Time was not a factor to me; just as long as I crossed the finish line! Since then, even with as cold as MN is, I have continued my running (not as often as I would prefer, but still running nonetheless).

Missy, Chris and I would love to see you join our running group as we prepare for the May 17th Tuberous Sclerosis Step Forward for a Cure!

I will leave you with this quote:
"The miracle isn't that I finished. The miracle is that I had the courage to start." - John Bingham

Hi We're The Running Chicks

Hi!
I am Missy and my running partner is Sarah and we are the Running Chicks!
Sarah and I have hit 29 a few times and want to keep these old bones from freezing up.
Neither one of us cares to have the fastest time, but to feel good and have fun doing it is what it is all about for us.

I ran my first 5k in May of 2000 and ran at least one per year since. But, the
past two years I had not run consistently and my middle and hind end paid for it!

Last fall I started over. I took one of the learn to run clinics to at one of the running stores
here in town to ease myself back into running. It was the first time I had done the
run/walk method and it was sooo much easier to get back in shape. I had casually mentioned to Sarah that I was going to do this, then on bring a friend night I asked her to come and she told me that she had signed up for the same class at a different location. We have been running together nearly every week every since. We ran our first race together on New Year's eve at Lake Calhoun-It was FREEZING!!!!

My son, Alan, was born with Tuberous Sclerosis Complex. At 6 months old he began having seizures, at that time we found out that he was born with about two dozen non-cancerous growths in his brain (tubers). As a result he also has cognative delays and autism. Because of Alan, I have been very involved in the TS Alliance, which is a organization that supports families and those effected with TSC. Sarah and our friend, Chris Hawkey from KFAN radio have also been really involve with the TS Alliance. The three of us were thrilled when we convinced our walkathon committee to add a 5k run this year.

Mark your calendar Saturday May 17, 2008 the first annual "Step Forward to Cure TSC 5k" at Harriet Island in St. Paul.


I promise I will let Sarah talk!
Missy