Zen Runners in the Rain

Anyone who thinks sunshine is pure happiness.
has never ran in the rain.

Running in the rain? What are you crazy? Are you nuts? Why in the world would you do such a silly thing like that? Don't you know you're going to get wet?

Rainbow over Miami

Yes! Yes! and YES! Running in the rain is nuts. Running in the rain will get you wet. Running in the rain makes me some sort of CRAZY!

But the truth of the matter is I LOVE RUNNING IN THE RAIN!

Today, my friend Tammy and I began our Virginia Key Trail run embraced by a cool breeze and scattered sunshine. Within minutes Tammy heard this very soft tapping sound. She asked "Is it raining?" I replied..."Na, can't be." But I was wrong! The clouds opened up and the rain began to fall. 

The Sun
breaks through

We both stopped, tilted our heads up and felt the rain fall gently onto our faces. 

What a blessing! I took a moment to breath in the deliciously earthy odor of the wet palms, pine needles, sand, and mud.  I felt buoyed by the tranquility of the setting and forgot about the now pouring rain soaking me from head to toe.

My senses were immediately awaken to nature's healing energy. Just as the rain washes over the earth and rinses out impurities and imperfections, so it also bathed my soul.

Why do I love running in the rain? Here are my reasons for making a rainy run a zen experience. 

1. It's beautiful - period!  
2. It makes me feel alive.  
3. It allows me to be a kid. 
4. I get to run through the MUD!  
5. The smells are wonderfully purifying. 
6. It's quality time with a great friend.  
7. Trails are less crowded. 
8. It makes me some sort of crazy.  
9. It helps clear my mind. 
10. It puts me in the now. 

So the next time it rains, give yourself a treat and go for a run in the rain. You just might find yourself giggling like a kid once again.

Peace within Stillness

Oneness with Nature

"When you know nature as part of yourself,
You will act in harmony.
When you feel yourself a part of nature,
You will live in harmony."
Tao Te Ching (Tao 13)

My trail runs have always been my source of inspiration. I have found after I run in the wods, the boundary between myself and the world around me evaporates. My body and mind become one with nature.

During those moments of bliss,  I open my eyes for the beauty and magic hidden in nature. I carefully observe everything with all my senses. I see the tress, the plants, the flowers acknowledging it's growth as planned by a great power than me. I smell the creeks, rivers, and lakes then intuitively connect with it's energy. I hear the scratching, walking and dragging of the crickets,  raccoons, and squeals alerting me to listen to the wisdom of my inner teacher. And if I slow down long enough, I might be able to hear the rattling sound of the dragonfly and lucky enough to be kissed by a butterfly.  

Today, was no exception. During my Oleta River State Park trail run I decided to stop near the river's edge and absorb the beauty of the moment. 
 
I stepped under some low lying branches, brushed away the pine needles and picked up some sand. I looked at it's individual grains; some brown, some white, some yellow, some orange, some black. And thought, how similar we are to these grains. 

All of a sudden, I heard a hoarse, screaming kee-eeeee-arr. I quickly looked up and saw a red-tailed hawk soar above, slowly turning circles on his broad, rounded wings. I could feel his visionary power and clear sight. He is a sign showing me to ride the winds of change, to be patient, creative and surrender to the power of now. 

Then I saw something move quickly beneath my feet. I looked back down and saw a blue crab pushing and pulling itself across the land. The message; choose the action best for the moment. Sometimes moving laterally is better than no movement. Trust the direction. 

I was about to head back when I heard a spectacular splash. I could feel the water rush over me, cleaning my soul - renewing the power within. 

Oneness with Nature

The point is clear; spending time in nature, especially when exercising, makes me feel awake and alive. But most importantly, the actual moment, the present, re-establishes itself. The future and the past stop crowding.

My reason why...a beach run with love.

Today, I was blessed with a beautiful beach run. 

Of all the adversities runners face, heat is the number one offender. This is because it can bring on two conditions that can negatively affect performance...Overheating and Dehydration. But not today! Despite the 90 degree weather, the partly cloudy skies, and the 10 - 15 knot winds, today's run was a blessing. You see, for one, it wasn't planned. Second, I got to spend some wonderful quality time with my "sister" D! Third, we chatted about WHY we run.

This is my WHY:

• I run because it brings me inner peace. 

That's it...

When I sat down to write today's blog, I thought about all the details I can easily include - all the goodness that is gleaned from.  It's healthy. I've lost weight.  I've meet some wonderful people of which today I call my family (you know who you are). I've  also received more benefits than I was originally seeking. Like the ever popular runner's high, more balanced mood, high sense of accomplishment, confidence, and even a stronger body. I'm sure there are more I could list.  But ultimately, my number one motivator for running is - it brings me inner peace.

 Here is how: 

1. I've learned to accept what is
2. I am able to meditate. Since I run without music, it's easy to listen to the message from my soul. 
3. I am able to spend time in nature.
4. I've learned to embrace the power of a smile. Next time you are feeling a bit stressed, just smile and see what happens. It's magical. 
5. I get an opportunity to think outwardly. Running with another person provides me with an opportunity to look beyond myself. 
6. I get an opportunity to think about another. Sometimes, conversations get to be deep and we have a chance to help one another process each others thoughts. 
7. I am reminded to never loose hope. "A cloud does not put out the sun." It's my new mantra and one that clearly reminds me that there is more to life than me. 
8. I've learned to embrace my beliefs. 
9. Life is one big journey of never-ending learning.
10. Live in the present moment! I come back to #1 - Accept what is!

Today, when I run, I find peace. Each step I take I am provided with an opportunity to live in stillness, and it's within this stillness that I have found peace.

We forget that the sun always shines after a rainy day, and that this is merely a bump in the road. I find immense peace in just knowing, deep within my heart, that everything will be ok. With hope, I know that whatever is seemingly terrible, is only temporary and that soon enough, things will be just fine. This lifts off all of that negativity from my entire being, and I feel better pretty much instantly. - See more at: http://www.ineedmotivation.com/blog/2008/05/find-inner-peace-in-10-ways/#sthash.7WWQwjjb.dpuf

As our society grows more and more complex, finding true peace becomes more like trying to find an oasis in the desert. My life is a busy one as well, as running a company and all of the stress & demands that comes with it, definitely takes its toll over time. Therefore, I wanted to take this opportunity to share with you some of the methods that I use in my life to find peace and disconnect from the daily routine: - See more at: http://www.ineedmotivation.com/blog/2008/05/find-inner-peace-in-10-ways/#sthash.7WWQwjjb.dpuf

As our society grows more and more complex, finding true peace becomes more like trying to find an oasis in the desert. My life is a busy one as well, as running a company and all of the stress & demands that comes with it, definitely takes its toll over time. Therefore, I wanted to take this opportunity to share with you some of the methods that I use in my life to find peace and disconnect from the daily routine: - See more at: http://www.ineedmotivation.com/blog/2008/05/find-inner-peace-in-10-ways/#sthash.7WWQwjjb.dpuf

As our society grows more and more complex, finding true peace becomes more like trying to find an oasis in the desert. My life is a busy one as well, as running a company and all of the stress & demands that comes with it, definitely takes its toll over time. Therefore, I wanted to take this opportunity to share with you some of the methods that I use in my life to find peace and disconnect from the daily routine: - See more at: http://www.ineedmotivation.com/blog/2008/05/find-inner-peace-in-10-ways/#sthash.7WWQwjjb.dpuf

An unexpected trail run...

Chapman Field Trail Run

Today I decided to explore a new route. The weather was absolutely beautiful and the blue skies were calling! So I packed my car, and headed out to a mountain bike trail near Chapman Field Park in Miami, Florida.

Ocean View

The first thing I noticed and really appreciated was how relaxing the trail was. Nothing beats the feeling of running in the woods to nurture the soul!

As I ran forward, I found a passage that looked very promising. I realized this was, in fact, a trail that branches out from the main one and decided to continue my exploration. Once inside, I was greeted by the ocean to my left and a channel to my right. Everything in between was just about the right amount of mud to soften my landing.

Once I headed back to the main trail, I continued exploring for a bit and had some mixed feelings along the way. The trail is obviously no where near the level of my favorite trails such as Virginia Key, Oleta, and Amelia but then again, this is a trail that is meant to be used as a place to relax and enjoy.

This trail run provided me with an opportunity to remember how much I love trail running. 

Channel View

Trails are my happy place, period! 

They have taught me to slow down. They've changed my running gait. I now take shorter, quicker strides and land more on my forefoot than my heel. They've also forced me to work on my balance. However, the most important lesson trail running has offered is to relax.

At the end of my run I decided to walk up the road to cool off. I was so happy I did for I was rewarded with the most beautiful view of the day; a mother peahen and her peachicks. 

I stopped for just a moment and appreciate all aspects of this view; it's beauty, it's wholeness, it's message. 

Peacock Family

For an instant, I became attune to myself.  I saw my entire moment with no past or future. 

The peacocks, at the end of my trail run,  reminded me to be still and live in the now. 

Side lined for a little while...

So I decided to make my own Nut Bars

I went to the dentist today and had a tooth extracted. I have to say it was one of the most interesting experiences I've ever had. But I have the best dentist and assistant in the whole wide world. As a matter of fact, I called them Team Angels as they made the experience enjoyable. 

When she was done she told me no exercising till further notice. I looked at her wide eyed and said with only one part of my mouth working   "WHAT!? For how long? She replied. At least till I see you again on Thursday. 

Man was I bummed. So I went back to work and thought...what can I do instead of exercising? DING DING DING! Cook of course. So off I went into the kitchen and worked on my version of the KIND Energy Bar. 

Now it’s no secret that I like to eat nuts. As a matter of fact, I blame some of my weight gain on my inability to control myself with my Paleo nut recipe's. It's also no secrete that I hate to spend money on buying expensive Nut Bars. In my house, everyone LOVES to eat them as an on-the-go snack. Especially KIND Bars. But at $1.79 a pop, no way am I buying a dozen for the house. So I grabbed one of the bars I had stored in the cupboard and began to create. 

Walla! My nut bar recipe. And they are incredibly easy to make with very few ingredients.

Enjoy–and let me know if you try them!

Basic Ratio for Nut Bars:
1 cup whole almond nut
1/2 cup each chopped nuts: walnuts and pecans

1/2 cup Ezekiel Sprouted Whole Grain Cereal
2/3 cup coconut flakes (unsweetened)
1/2 cup dark chocolate chips
1/8 tsp fine sea salt
1/2 cup honey

1. Preheat oven to 325F. Line an 8-inch square pan with foil and lightly spray with (do not skip these steps!).
2. In a medium bowl, combine the nuts, cereal, coconut, and chocolate chips. 
3.  Add the salt and honey and stir to coat.
4. Scrape/dump mixture into prepared pan. Now, to press it out evenly: Tear off a good size piece of foil (around the size of the pan or slightly smaller). Lightly spray it with nonstick spray. Use the sprayed side of foil to press and spread evenly into pan. Works like a charm!
5. Bake for 18 minutes (the bars will not be hard at this point). Place pan on cooling rack and let cool for 15 to 20 minutes (give or take) until partially set up (it will depend on how hot or cold the kitchen—just don’t cool completely). Use the sides of foil to lift the bars from the pan. Do not try to remove from foil—they will stick like crazy. Cut into 8 bars.
6.  Place in refrigerator until completely cooled. Once cooled, the bars will lift right off of the foil. Wrap in parchment or wax paper and store in an airtight container at room temperature.

Vibram Run - Back to Basics

I love my Vibrams! 

My journey began a year and a half years ago when i read Born to Run by Christopher McDougall. It got me to think...maybe these old running shoes have too much support. Maybe my real issue with my running is that I have no sense of my own body's position to space. I remember being a kid and running barefoot on the grass, sensing it's coolness between my toes. What great joy! All I could think about was the next step. I stayed light on my feet and ran with form. Little did I know what I was doing. 

Today I love to run my short easy runs with my Vibrams. They've taught me how to develop a more natural gait and have strengthen my foot muscles, tendons and ligaments. They've stretched my Achilles tendon and calf muscles. But most importantly they've taught me to land on my forefoot. It's helped improve my balance and become more connected to my environment. My toes have become more spread and my feet have become more expanded. 

All in all I am a more natural runner. And happy to be so. 

Let the training begin!

 

On Monday, June 17th, 2013 I begin my Dopey Challenge Training Plan.  I'm so excited to begin this journey. It promises great fun, magical moments, and lots of LOVE! 

My goal is to simply finish...healthy, happy, and with the biggest smile EVER!

How am I going to achieve this? Simply by

1. Eating right
2. Training right
3. Resting right
4. And most importantly - BELIEVING! 

Believing in what?

1. In God
2. In My Family
3. In My Friends
4. In Me

Now one of the most beautiful things about an adventure is the unknown. But as much as I love the thrill of the unknown, endorphin highs, and Disney Run. I must prepare. I figure I can succeed in Dopey by tweaking my Goofy Plan. The difference is I must now meet the demands of 4 back to back races instead of two. Since Goofy, I've also learned a few things about healthy eating and proper exercising to meet my needs. So I'm going to implement these lessons into my Dopey Plan. 

To help keep me on task I plan on updating this blog daily with my thoughts, experiences, and aha moments. If you like to participate with my journey please feel free to do so. However, I ask that you be thoughtful and respectful and be nice. 

You see, my fundamental belief is life is to "do unto others and you would have them do onto you."

How? By following these simple rules.

• to be kind and loving. 
• to be respectful.   
• to be thothoughtful. 
• to help whenever I can. 
• to look on the bright side of things.
• to accept everyone as my brother and sister no matter what race, age, sexual orientation, or culture. 
• to do an act of charity each and every day; no matter how small. 
• to be compassionate to people with special needs.
• to be an active listener. 
• to celebrate others victories and good qualities.
• to love myself. 
• to pray and meditate to help achieve the qualities I seek to embody. 
• to cultivate both compassion and good karma through volunteer services. 
• to share my life and philosophy with others. 
• to be still. 
• to smile; especially when another seems down and out. 
• to be myself.
• to be good. 

So with this said, let's move on to my Dopey Plan. 

What I decided to do is incorporate a 50 mile Ultra plan, plus resistance training, plus triathlon training philosophies, mix these principles into one plan and hope for the best. 

When you review the plan, please note I've accounted for expected holidays, vacations, school off days (I have a second grader), and rest days. 

This is a 30 week advanced training plan broken up into three 10-week phases with built in recovery every third week. 

Why advanced?   Because I've been running for a few years and completed the 2012 Goofy Challenge with flying colors. 

Why such quick rest weeks?   Because I do not want to be injured.

Stack Runs: Begin immediately to get used to the back to back run days in Dopey. Increase their frequency from two to four by end of plan.

Assumption: 

• I already sustain a half marathon distance on my long run days.  
• I will NOT run all miles in the plan. 
• To run miles within the "Green" range. 

Here is the simple outline:

• Base - Weeks 1 - 10 
• Features gradual increasing volume of primarily moderate-intensity training to build aerobic fitness and endurance, limit the likelihood of injuries, and prepare my body for the tougher training. 

Base Phase - Weeks 1 - 10

• Build - Weeks 11 - 20
• Includes does of high-intensity training to develop strength and power and prepare my body for fatigue. 

Build Phase - Weeks 11 - 20

• Peak - Weeks 21 - 30
• Top training priority is distance. Long runs will prepare me to go the full distance on all four days. The shorter workouts will be performed near race intensity. The final weeks is a "taper," in which my training load is steadily reduced to leave me rested and ready for maximum "fun" performance on race days.

Peak Phase - Weeks 21 - 30

 Dopey mileage is based on 50 mile Ultra and my Goofy Plan was based on a 50K Ultra. I was able to complete 60% of Goofy's original plan, my goal for Dopey is within 65% - 80%. After all, Dopey is an adventure to be lived but living is my priority.

Dopey Plan Mileage

**Disclaimer- I am not a personal trainer or running coach. I have had no professional training on running or any type of fitness exercise . This is my personal experience on how I train for the Dopey Challenge. Always be sure to check with your doctor before beginning any type of exercise program**condition