LMC Heart & Sole Five Miler Training Tips – Nutrition

Whether you are training for your first race or are an experienced marathoner, just about everyone has questions about running. Our Every Woman Bloggers training for the LexMed Heart & Sole Women’s Five Miler, Crissie Kirby, Sherree Thompson and Lara Winburn, will share their questions about how to best prepare for the race. Here’s our first question, from Sherree:

Question: I was wondering what types of food I should be eating so I have appropriate fuel. Is there a calorie count I should am for? 

LMC _133Answer: When it comes to nutrition and running, it is not only a matter of what you eat, but also when you eat. A diet rich in complex carbohydrates (whole grains, fruits, and vegetables), lean protein, and healthy fats (olive oil, avocado) is key in properly fueling your body for running. It is also important to stay hydrated throughout the day with a recommended daily intake of at least 64 ounces of water.

Planning the timing of your meals is also crucial. Just like a car, when your body does not have enough fuel, it cannot perform properly. Likewise, too much fuel or eating too close to the time of your run can interfere with your performance. Establishing a healthy eating pattern of smaller meals more frequently throughout the day will help to keep your blood sugar levels regulated and your metabolism stimulated.

 – Amanda Castles, Health Directions Wellness Coordinator

Preparing for the Hunt

By: Sherree Thompson

In light of me heading back into the workforce, I thought I’d share with y’all how I’m going about it. The next few posts will no doubt be some interesting writing sessions. I know that most people have their own way of seeking employment, but I may have a twist or two that might bring a tad bit of comedy to the table.

The process has actually already started. It started when I spoke the words “I’m going back to work,” out loud to a friend. That simple verbal admission made it real. Since then I have been keeping my eyes and ears open to job announcements. I’ve perused the internet for listings. I’ve looked at a few state job vacancies, skimmed over Amazon postings and even asked around a bit. It’s really an interesting world out there in the land of job-seekers. I didn’t look through all of this information to find my dream job. I looked at this to see what employers are seeking. To get a snapshot of what is in the work world. What type of minimum education employers are seeking. What the time allotment is, part-time versus fulltime. Are employers looking at all applicants or for a specific set of qualifications? And of course, pay.

So now that I have an idea of what’s out there, it’s time to start a résumé. Oh fun! I’m totally joking; this is not fun for me at all. In fact, I may find a friend to help me because this Job searchis one of my very, very weak spots. To me it’s collecting all your talents, achievements, skills wrapped up in a nice gift that you present to a complete stranger to judge. At the moment, my skills are a bit rusty, my talents are hard for me to see, and frankly I’m not even sure what achievements look like anymore. I mean in the work-world. In my best attempt to remedy the previous sentence I’ll be writing a list of them. But most importantly, I’ll be seeking help from the people that know me. They will be a jewel of information. I see a few courses in my future too. I mean, I’m still using Word 2007 for crying out loud.

Something else that I have to do to get this ball rolling is to make sure that I set time aside to do all that needs to be done. This includes, but isn’t limited to, getting up and implementing a “work” routine. For me that is showering, getting dressed (makeup and shoes), sitting down in a clean work space (my kitchen table) and having the tools I need ready to go (computer live, pen, paper, other resources.) Today was the first day I implemented this key step. Without it, I’d be vacuuming, doing the dishes and other things that “need” to be done. I’m actually sitting here with my back to the dishes from last night. I can hear them screaming at me, but this must take priority.

I know I’m not mentioning a few of the other things that I have started but I will get there. My brain is funny in how it prioritizes steps, so bare with me. If you don’t see me doing something you think I should be, chances are that I just haven’t mentioned it yet. But feel free to guide me; I need all the help I can get.

Lexington Medical Center Heart & Sole Women’s Five Miler

LexMed Heart & Sole Women's Five Miler

Lexington Medical Center is pleased to announce it’s now the title sponsor of the Heart & Sole Women’s Five Miler, which is set for Saturday, April 25 in downtown Columbia. As South Carolina’s premier all-women road race, Heart & Sole includes a five-mile run, and three- and five-mile walks.

For the past 14 years, the event has encouraged healthy lifestyles through physical activity and called attention to the issue of heart disease as the #1 killer of women. More than 2,000 women participated last year.

With a personal and supportive environment, the course begins near Finlay Park at Laurel Street, and winds through the Vista and the University of South Carolina campus before ending on the Taylor Street side of Finlay Park. This year’s event will begin with an opening ceremony at 8:00 a.m. featuring news anchors from WIS-TV, the co-sponsor. The five-mile race begins at 8:30 and the walk at 8:35 a.m. Top runners will receive cash prizes.

After the race, participants will enjoy special refreshments, entertainment and an expo featuring health screenings and local vendors.

We know you’ve got heart. And we know you’ve got soul. So, join us on April 25! We’ll see you at the start line!

General Registration

Registration is only available online.

For group of 7 or more people, registration is $23 before March 20. There will be no group registration after March 20.

Individual registration varies:

  • $28 before March 20
  • $33 through April 24
  • $45 on Race Day

Get Social

Learn more about the race on Facebook! LexMed Heart & Sole Women’s Five Miler

Follow Every Woman Bloggers, Sherree Thompson and Crissie Kirby, who are training for Heart & Sole here from now until race day!

Transition

By: Sherree Thompson

SherreeWith the onset of New Year comes renewed goals and resolutions.

Our goals for our financial future, for our children’s education and of course, personal growth, cannot be met without change. For these goals to resonate, I must return to the world of employment. As you know from my last post, my son just had his fifth birthday. His birthday also marks the anniversary of me being home and out of the workforce.

I know far too well that I am not alone in the world of stay-at-home-moms. This community has been really good to me. The support I have found in them has been amazing. I also know many of them who have returned to work for a number of reasons. And that is how I am finding comfort. Knowing I am not alone when “returning to the real world” (as some have said to me) somehow brings solitude in such a nerve-wracking decision. What I didn’t know or expect is how I actually feel about being at this particular step in life. I am a freaked-out, scared, nervous wreck. I mean five years is a long time (or “A bunch” as Daisy says) to not have worked. I’m not saying that balancing the house, family, and the rest of the crazy isn’t work, because we all know it is. But to be accountable to someone that is giving me the vehicle to reach these life goals is scary. Having to be ON-TIME in itself is almost impossible for me right now. And then to function at someone else’s level of expectation and be accountable for maintaining (or surpassing) that level is major. I struggle with meeting my own expectations. Yes, I realize I said accountable twice. I felt the situation warranted the overuse of the word.

I always knew that I would go back to work. There were days I’d beg to go back. I just never expected that when the time actually came that I would feel this amount of heartbreak having to leave the children. There is worry that goes hand-in-hand with entrusting someone else to fill my shoes on a daily basis. I’ll take comfort in my mom-community. Knowing they are there giving me their trusted contacts, ways to navigate being a working mom, and just cheering me on. I take comfort in knowing I am not alone during this milestone transition and trust that God’s plan is in place.

Let’s Do This!

Turning Five

By: Sherree Thompson

I’ve been pretty quiet lately. It’s amazing what you can see and hear when you’re not talking. I mean really see and hear….

I’ve been hearing my sweet babies push each other to the point of anger – that point when the gloves come off and the teeth come out. Sweet Daisy is no match for her brother’s strength, so she bites. He, on the other hand, squeezes like he is hugging her. Yeah, I have learned their boundaries, their I-have-had-it-and-now-it’s-your-turn limits.

On Wednesday Jesse will turn five. Five? I have asked myself how in the world he will be five already every day this month. I have reflected over these past years and how amazing it was when he joined our lives. It has been an amazing ride thus far. It hasn’t been easy by any stretch of the word, but it has still been amazing. His entrance was anything but easy. He actually didn’t even want to come out. A week over-due, we finally caved in and did a c-section. It was a smooth surgery, but the following days were insane and blurred by stress and drugs.

Newborn

Jesse began to have a bit of swelling on his cranium. After days of us asking nurses about it, they rushed him to the NICU. They had just given me my last round of pain meds when they returned with the doctor and this big plastic box. The doctor gave me the papers to sign and my baby was on his way. It was the day I was to be discharged. They tried to rush my discharge so I could fill my prescriptions and then drive to meet Jesse at the NICU. I swear, that was the longest, slowest-moving time in my life.

As I’m writing this, my heart feels that same fear of the unknown. It’s the kind of fear that has no words and leaves you literally speechless. So, the drive to the NICU was very, very quiet. When my husband and I finally arrived, we quickly found where we needed to be and waited. It was this tiny waiting room. At that point, the tears started uncontrollably rolling. I’m so very grateful that God lead me to my husband. There we sat, first time parents, waiting to find out what was happening. Praying that whatever it was, it would be okay.

We were finally brought back to talk with the Doctor on duty. As we made our way through all the tiny, tiny babies, I thought our situation could be so much worse. I didn’t even know what our situation was yet. But seeing a three-pound child fighting like he did made me see a bit of silver lining. As it turned out, Jesse had bleeding between the layers in his head. There is a very technical term for it, but it’s something I have a hard time pronouncing. It was a scary sight to see. The Doc was fantastic in explaining that it WOULD be okay. No surgery was necessary. He explained how the healing process would work. How the body would reabsorb the blood. That it might even take a year for his head to shrink back to normal.

5th birthday

Parents always say what a blessing children are. What a special gift from God they are. When you are knee-deep in poop, your milk is leaking, and your home is a war-zone that is the last thing you want to hear. But looking back at everything that sweet kid has brought me, I can see what they are talking about. He has unintentionally taught me a lot about life and myself. He reminds me to slow down and just listen. To see the beauty in situations that shouldn’t have any. So today, I’m jumping on board with parents and counting him as such an amazing gift.

Happy birthday, my sweet boy!

In The Garden

Every time I get the chance, I head to the garden. Or what’s left of it. I like to look about and see what’s new. I find the typical things like new blooms, remnants of pests, and on occasion, I find a sweet treat in the form of a friendly bug.  I recently found not one but two mantices. One was on the heirloom tomatoes and the other was in the basil. I was seriously so giddy and excited that I did a little happy dance. I’m sure my neighbors got a good laugh, but it had to be done.

Praying Mantis

With this growing cycle coming to a close, I took some time to reflect on how this year’s garden has progressed compared to last year’s. I must say, I have come to think that at this point one must just be flexible with their expectations. I say this because, as I look back, the only real thing I can control is the soil, location, seed type and how I deal with pests. The rest is up to God himself. I mean, it’s not like I can say, “Today I’m going to make it not rain for the rest of the summer,” which was the issue last summer.

This season has been challenging in its own way. We started with new soil, a hardheaded, I-can-figure-it-out-on-my-own gardener (aka: me), and of course the weather. Ah yes, the weather. This has been some trying weather, hasn’t it?

As you know, I started planting in February. Mostly to keep the kids interested and get things geared up for outdoor planting in mid March. Yup, that sure worked out real good. I think we shocked the heck out of them because these tomatoes have just started to ripen and the zucchini, squash and corn didn’t make it. I did manage to rehabilitate two sweet pepper plants, but they still don’t have any blooms. The Amish Peas did okay, but the yield was minimal. Honestly, I think I’d be in shock to if I lived through a crazy ice storm, was shoved into raw soil, and had inconsistent sunlight. Really now, who wouldn’t want to freak out at that point?

Anyways, the things I have learned over the past few months really can be compared to real life. For example; would you plant yourself in a life setting (the soil) you know nothing about? How can you flourish and grow in the unknown? Having yourself planted in a fertile foundation is instrumental in how you grow. If all of your roots are shallow and parched from lack of nurture, how can you produce fruit that will survive the storms? From now on, I will take the time to learn what is in “the soil.”

I always struggle with relationships. Mostly because, well, I think everyone is good. When I discover they are not, it shocks me. Even though I know better, I still get heartbroken. At church this past Sunday, a young man spoke about his mission trip to Honduras. He read from his journal, reciting things he had learned. It was really beautiful to see him grow in his faith. As he read his writings, he recited a message from God that “he will build us up and use us. Then break us down so he may rebuild us for another use.” I’m totally paraphrasing, but my take away was this: I will always struggle with relationships. I will because I am not in control. I am a tool that He uses to do His work; therefore, He will build me, mold me and break me down. I will learn new things along the way, some good and others…well, not-so-good.  Being God’s awkward tool sounds way better than being “shallow and parched.” With each changing season, I will learn how to grow and sow with the elements. I will plant myself in nutrient-rich soil. I will learn from the paths I am taken down, and hopefully do what it is I’m supposed to with those pests that pop up. Lord knows I’m not a good listener. It usually takes some blatant situations for me to “get it,” but when I do, there is no stopping me.

Now that it’s time for re-planting, I can apply these simple lessons. I will take a soil sample and head to the Clemson Extension to find out what’s needed to balance the soil. I will plant ornamental flowers that draw good bugs, and most importantly, I’ll have faith that with the right soil I can have a full harvest.

Local Trips

By: Sherree Thompson

Our family has been quite the road-running group this summer. We have taken mostly day trips, but we have had a few over night ones as well. Yes, I know, summer just started, but what can I say?

Table Rock

Table Rock

Our fist trip was actually before school was out. We headed to the mountains to show the kids what a mountain actually is. Since Table Rock is so close we thought hey, why not? After all, I don’t think one can really describe its beauty in terms a 4-year-old can fully grasp. They need to see some things themselves to get the true impact of such a sight.  Jay and I have hiked Table Rock before so we knew it wasn’t something we could have our little ones tackle quite yet. We did, however, hit the base of it to show them the creeks and to spend some time goofing around. We also checked out the waterfall, which was stunning, although the kids didn’t think so. One day they will appreciate it, but just not yet.

Table Rock

Table Rock

Next we had a fantastic beach day at The Isle of Palms. What a fun place that was! We parked in a county (at least I think it was county) park right at the beach. There were bathrooms (real bathrooms, not a port-a-john), changing rooms, a playground, grilling areas and even a small snack cart in case you needed a little treat. It really was the perfect spot for a family fun day!

Isle of Palms

Isle of Palms

Then over Father’s Day we headed out for our first “camping” trip with the kids. I say “camping” with a grain of salt because although we had a fantastic time and the facilities turned out to be truly appropriate for a first outing, it wasn’t what we had thought it was going to be. We headed down to James Island. We thought we would save a few bucks and get the “primitive” campsite and really give the kids a true woodsy camping experience.

Camping

Camping

We got there kind of late…okay, we were late. It was after-dark late. We checked in and headed to our spot. We parked, walked to the entrance trail, and saw a giant football field. There were tents pretty much along the entire boarder of the field. We laughed at our “primitive” spot and carried on with our setup. As we were heading back to the car we noticed frogs everywhere. Not like one here or there, but like you had to really watch where you step or you would squish one. The kids really enjoyed playing “spot the frog.” The kids did great sleeping in the tent, even though we forfeited our dry run of camping in the back yard.

Folly Beach

This county park was really geared towards families. They had a splash pad, bike trails, a water park and free access to Folly Beach. Folly Beach was awesome. There was a channel that runs along the shoreline. During high tide it fills and then it’s super suitable for small kids. I think we had more fun in the channel than in the actual ocean waves.

Let me just say that for each of these trips, we maybe spent $150. The county and state park system is a true jewel on the wallet. Anyway, in addition to this, I have had the pleasure of reading the book of John with some really great ladies, meeting a cool bee keeper in Sumter, eating some delicious BBQue from different parts of the state, and celebrating a sweet someone turning three.

So there it is – well, the highlights anyway. This type of schedule will continue on, my house will remain a mess, but we will be living life and enjoying all that South Carolina has to offer. May you find yourself in such a place! Happy Summer!!