Tuesday, December 15, 2009
How you can help - Team Hole in the Wall
Please help me reach my fundraising goal for team hole in the wall. I am less than $500 away from reaching my commitment of $2000 and have a stretch goal of $3000. If you are able to help in anyway, please consider making a donation on my behalf on my Team Hole in the Wall website. This is one of only a few charities to be nationally recognized and receiving 4 stars out of 4 for charitable organizations. All proceeds go to help children with serious illnesses like cancer and HIV attend a fun camp where they can enjoy a few days being a kid. email me at fhzwart@gmail.com if you have any questions. And, Thank you!!!! Team Hole in the Wall
Monday, December 14, 2009
Story from a marathon runner friend of mine....
This is a post from one of my running friends on facebook. I wanted to share her story as I thought it was a pretty moving one. -Tread lightly, Mouseruner
"So yesterday I ran my second marathon and finished 25 minutes faster than my first with a 4:48 finish time. I want to share this story with all of you because I have shared it with some already and you never know who it may inspire or for what obstacle.
Marathon training is typically done in a 16 week period but I only had 8 with the last two weeks of that being taper weeks to get my body and muscles ready. I am a mother of two, a full time student, a wife, and..a runner. My first 6 weeks of official training I was injured with a groin injury and could not run at all. That down time also hurt my cardio fitness. Then I had about 3 weeks that I was running 40-50 mile weeks and then I had another two weeks down off my feet going through a miscarriage. That left me with 3 weeks to get 3, three hour long runs complete to get my body adjusted. I had two 2.5 hour runs and 1 two hour. Mentally I was ready but physically I was unsure. All year I had been running stronger and faster and setting personal records but I still lacked appropriate training for 26.2 miles. I rarely get to run alone and most of the time it is with my two little ones and up to 9 miles for a single run. If I run alone it is because I wake up at 5am to run before anyone wakes up. Gratefully I had a good friend able to watch the kids for a few hours so I could get my long runs in (thanks Alison!).
Two days before the race I got a sinus infection and knew that it would be tough running when I couldn't breathe well, so I took mucinex for two days. I didn't study at all for finals Saturday so I could mentally prepare for the next day. I woke up at 2am Sunday and felt great.
So here is my experience...I used a run/walk/run method since my training was shortened, BUT, when I was running, I was running fast. 3 minute running then 1 minute walking, the entire race. The walking helps erase fatigue on your legs. Anyway, miles 1-8 I felt great, running a 8:30-9 min pace and my stomach was handling my drink mix just fine. It was a mixture of Sustained energy and electrolytes. Works great! On with the story, mile 7 had to stop for a little tinkle break...but then tackled Diamond Head with no problem and then... I was hit like a brick wall with dehydration. The mucinex I took for two days dehydrated my body. All I could handle in my stomach at that point on was water, and a lot of it. From mile 10-13 I had tears in my eyes thinking I may have to drop out of the race because of it and my legs were also feeling fatigue early. My pace slowed to a 10min mile. Not what I was wanting at all. I was just running to get to the next aid station to gulp down tons of water. I didn't want to drop out so I kept pushing myself. At mile 17 is the turn around point where we backtrack and are on the home stretch and mentally I knew that and used that to keep going. My pace then quickened back to a 9:30 pace. On my walk sessions I started texting my coach for support, I also started saying prayers of my own. At mile 19 I stopped again to help another runner who was hurt. I knew the pain she was going through so I helped her stretch out. Then I continued on and happened to look at my garmin and noticed my time and the fact I only had 7 miles left. I noticed that I could beat my first time and got a renewed dose of energy. My pace went to a 9 min mile pace and believe me I was pushing it. I kept looking at my watch and kept getting support from my coach and from my friend Tonya who was waiting for me at the end. Each mile that passed I got more excited and more determined. Mile 24 I had to run up Diamond Head again but this time I ran it at a 9 minute pace and was weaving in and out making my way around everyone else. Mile 25 the pain in my knees was getting to be a bit much and I had 20 minutes to finish to be under 5 hours. My pace went to a 8:30 min mile but tears came with it. A mixture of pain, numbness, and sheer joy of accomplishment. My last half mile was painful but at a 8 min mile pace and I crossed my finish line with tears and a huge smile!
The girl I had helped found me at the end when she finished and gave me a hug and thanked me for stopping. I cried when I saw my friend Tonya. It's hard to understand what a feeling like this is. To accomplish something that demands so much of your mental and physical strength. I was overwhelmed by this whole experience and I am still on that "runner's high".
I guess my whole point of this story is, just because you think something may be impossible, don't count it out until you try. Everyone has an inner strength, sometimes you just need help in finding it.
Don't follow your dreams, chase them!"
-Jennifer Hurst-Heiligenman
"So yesterday I ran my second marathon and finished 25 minutes faster than my first with a 4:48 finish time. I want to share this story with all of you because I have shared it with some already and you never know who it may inspire or for what obstacle.
Marathon training is typically done in a 16 week period but I only had 8 with the last two weeks of that being taper weeks to get my body and muscles ready. I am a mother of two, a full time student, a wife, and..a runner. My first 6 weeks of official training I was injured with a groin injury and could not run at all. That down time also hurt my cardio fitness. Then I had about 3 weeks that I was running 40-50 mile weeks and then I had another two weeks down off my feet going through a miscarriage. That left me with 3 weeks to get 3, three hour long runs complete to get my body adjusted. I had two 2.5 hour runs and 1 two hour. Mentally I was ready but physically I was unsure. All year I had been running stronger and faster and setting personal records but I still lacked appropriate training for 26.2 miles. I rarely get to run alone and most of the time it is with my two little ones and up to 9 miles for a single run. If I run alone it is because I wake up at 5am to run before anyone wakes up. Gratefully I had a good friend able to watch the kids for a few hours so I could get my long runs in (thanks Alison!).
Two days before the race I got a sinus infection and knew that it would be tough running when I couldn't breathe well, so I took mucinex for two days. I didn't study at all for finals Saturday so I could mentally prepare for the next day. I woke up at 2am Sunday and felt great.
So here is my experience...I used a run/walk/run method since my training was shortened, BUT, when I was running, I was running fast. 3 minute running then 1 minute walking, the entire race. The walking helps erase fatigue on your legs. Anyway, miles 1-8 I felt great, running a 8:30-9 min pace and my stomach was handling my drink mix just fine. It was a mixture of Sustained energy and electrolytes. Works great! On with the story, mile 7 had to stop for a little tinkle break...but then tackled Diamond Head with no problem and then... I was hit like a brick wall with dehydration. The mucinex I took for two days dehydrated my body. All I could handle in my stomach at that point on was water, and a lot of it. From mile 10-13 I had tears in my eyes thinking I may have to drop out of the race because of it and my legs were also feeling fatigue early. My pace slowed to a 10min mile. Not what I was wanting at all. I was just running to get to the next aid station to gulp down tons of water. I didn't want to drop out so I kept pushing myself. At mile 17 is the turn around point where we backtrack and are on the home stretch and mentally I knew that and used that to keep going. My pace then quickened back to a 9:30 pace. On my walk sessions I started texting my coach for support, I also started saying prayers of my own. At mile 19 I stopped again to help another runner who was hurt. I knew the pain she was going through so I helped her stretch out. Then I continued on and happened to look at my garmin and noticed my time and the fact I only had 7 miles left. I noticed that I could beat my first time and got a renewed dose of energy. My pace went to a 9 min mile pace and believe me I was pushing it. I kept looking at my watch and kept getting support from my coach and from my friend Tonya who was waiting for me at the end. Each mile that passed I got more excited and more determined. Mile 24 I had to run up Diamond Head again but this time I ran it at a 9 minute pace and was weaving in and out making my way around everyone else. Mile 25 the pain in my knees was getting to be a bit much and I had 20 minutes to finish to be under 5 hours. My pace went to a 8:30 min mile but tears came with it. A mixture of pain, numbness, and sheer joy of accomplishment. My last half mile was painful but at a 8 min mile pace and I crossed my finish line with tears and a huge smile!
The girl I had helped found me at the end when she finished and gave me a hug and thanked me for stopping. I cried when I saw my friend Tonya. It's hard to understand what a feeling like this is. To accomplish something that demands so much of your mental and physical strength. I was overwhelmed by this whole experience and I am still on that "runner's high".
I guess my whole point of this story is, just because you think something may be impossible, don't count it out until you try. Everyone has an inner strength, sometimes you just need help in finding it.
Don't follow your dreams, chase them!"
-Jennifer Hurst-Heiligenman
Friday, December 11, 2009
Thursday, December 10, 2009
Thank you and if I may ask a favor...
Hello everyone! I'm sitting here thinking about the great job everyone has done helping me reach my fundraising goal for the marathon. Today marks 30 days out from January 10th, 2010 which is the day I will be running the actual race. By this time I will have finished (I would really hope) and should be part of less than 1% of Americans that have run a marathon. That is amazing.
Keeping this brief I wanted all of you to know that with the recent cookie fundraiser selling my Famous Peanut Butter Blossoms it has put me only 501.18 away from reaching my overall goal of $2000 for Hole in the Wall Camps. With $2000 they can fully fund sending a child to camp that has a debilitating illness.
I wanted to ask you to help me reach that goal. Do you have a network of friends at work that all might give $5 or even $10? I noticed that some companies have matching donations (like Bank of America) as you might notice on my donation page. Basically if your company offers this and you make a contribution, check the box at the bottom of the donation page that states "my company matches" and then it may ask you for some additional information. But then your donation doubles.
Anyway, with your help I am seeing the light at the end of the long tunnel and we are so close to reaching the finish line. Please forward this email to your friends, co-workers, relatives, etc. and tell them a little bit about my goal. Please let them know that I really have until December 30th to get in my donations.
Thank you ALL SO VERY MUCH!!! You don't realize how much I appreciate your help and support. Not only have you motivated me to make this extra push to reach the final goal, but I will feel great going to the marathon and sharing how grateful and generous my TEAM of supporters are. Each one of you have helped me take a little step forward and it will not be forgotten.
Now let's get to that finish line! Creative ideas are welcome.......we can do this!!!!
Happy Holidays!!
Click here to visit my Web page
Click here to make a donation
Sincerely,
Frank Zwart
If you are interested in setting a fitness goal for yourself over the holidays or after the holidays, you might like to know that I am a Independent Beachbody Fitness Coach. I can share with you how to get Beachbody products like P90X, Insanity, Yoga Booty Ballet, and other great at home fitness programs and even Shakeology for up to 25% off. Ask me how or visit www.getfitwithmouserunner.com today!! Holiday specials in the store too.
Keeping this brief I wanted all of you to know that with the recent cookie fundraiser selling my Famous Peanut Butter Blossoms it has put me only 501.18 away from reaching my overall goal of $2000 for Hole in the Wall Camps. With $2000 they can fully fund sending a child to camp that has a debilitating illness.
I wanted to ask you to help me reach that goal. Do you have a network of friends at work that all might give $5 or even $10? I noticed that some companies have matching donations (like Bank of America) as you might notice on my donation page. Basically if your company offers this and you make a contribution, check the box at the bottom of the donation page that states "my company matches" and then it may ask you for some additional information. But then your donation doubles.
Anyway, with your help I am seeing the light at the end of the long tunnel and we are so close to reaching the finish line. Please forward this email to your friends, co-workers, relatives, etc. and tell them a little bit about my goal. Please let them know that I really have until December 30th to get in my donations.
Thank you ALL SO VERY MUCH!!! You don't realize how much I appreciate your help and support. Not only have you motivated me to make this extra push to reach the final goal, but I will feel great going to the marathon and sharing how grateful and generous my TEAM of supporters are. Each one of you have helped me take a little step forward and it will not be forgotten.
Now let's get to that finish line! Creative ideas are welcome.......we can do this!!!!
Happy Holidays!!
Click here to visit my Web page
Click here to make a donation
Sincerely,
Frank Zwart
If you are interested in setting a fitness goal for yourself over the holidays or after the holidays, you might like to know that I am a Independent Beachbody Fitness Coach. I can share with you how to get Beachbody products like P90X, Insanity, Yoga Booty Ballet, and other great at home fitness programs and even Shakeology for up to 25% off. Ask me how or visit www.getfitwithmouserunner.com today!! Holiday specials in the store too.
Tuesday, December 8, 2009
Monday, December 7, 2009
Back to running and surviving the holiday madness....
After resting the knee for a week and working only on non-impact leg strengthening and cardio workouts, I will get back on the feet this week for some running. The goal is to complete my normal routine without any weakness or discomfort in the knee. It feels great now and I want to keep it that way till the marathon so I can truly give my best effort when the time comes.
Although I haven't been able to run to much over the last week, I have been making new friends with the elliptical, step machine, and the spin bike. I have also worked out with squats, leg lifts and many different stretching exercises to work out the hip muscles and other muscles that support proper knee tracking and knee cap tracking. What an education about the knee. I have to give credit to a great trainer at the Copley Healthplex in Aurora, Il. Melissa is a certified trainer who spent 9 years at her office in Boston, MA located right at the finish of the Boston Marathon. She understands the runners body, and knew almost immediately what my issue was and the proper steps to take to get me back into proper form.
I also found it interesting how your core and other larger muscle groups that do not get used in running are needed to support the joints and ligaments that you do use in running. That is why cross training is so important. Once your cardio wears out and your body uses up the muscles that you normally use while running, your other larger muscles kick in to get you through the rest of the race and keep you from being in a lot of pain after the marathon or long run. So, to refocus on what I was doing a few months ago would be a great idea. Using a routine such as P90X by Beachbody would be perfect since you can focus on specific muscle groups if you want too. P90X, Insanity, and other routines from Beachbody come with multiple DVD's to workout different muscle groups with each workout. Or you can select to workout only your Abs with Ab Ripper X or Core Synergistics. I love having options available and once I am done with the marathon, I will really want to refocus on P90X and get my body into even better shape this Winter. I am so excited about what Beachbody is doing as a company and am so glad to be part of it. I actually plan to share some of the workouts with my trainer at the Healthplex to get her thoughts on the program.
Today I woke up to our first snow of the season. The kids were filled with an extra spark and so were our dogs!! The dogs ran around in the back yard like they were all puppies again in a giant field. I love to see them doing play bows and running, chasing each other. They simply were running and having fun.
My kids were excited too of course. Snow means snowmen, sledding, snowball fights, and snow forts. What an exciting day to come home from school and be a kid. I imagine the first request will be to play in the snow this afternoon.
The holidays are another story. I personally wish Christmas and Thanksgiving were not as commercial as they have turned out to be. The whole Black Friday shopping, congested streets, traffic and stress just take the fun out of the holiday. If you remove the gifts from the holiday and just focus on your personal family it is much easier and I imagine filled with much less stress. I am still working on this and learning that it is very difficult when you are part of a large family that has many sisters, nephews, nieces, etc. that also have their own families. Time has been an issue every year. The parents feeling like they don't get enough time with your family and I know we need to spread it out to make sure our kids are spending time equally between the grandparents and great grandparents, let alone the rest of our family. Now bring in all the Nieces and Nephews, Sisters, Aunts, Uncles, etc and it can get pretty stressful trying to see everyone. The point, I personally can't make everyone happy every holiday by spending the whole day with them. If you have a good technique that works I would love to hear from you. However, since our oldest child is now 13 we really have been going through the same routine for a number of years. I don't expect it to change for awhile. All I can add is that I hope that you have a wonderful holiday and try to make each moment the best it can be for the situation that you are in. Spend time with you kids, your immediate family first and then take care of others needs. Don't let your own family be sacrificed because of others needs and wants. Your family is first. Mine is my top priority and I will always feel that way. I hope you do too.
Have a great holiday season, and if you took part in the recent "Frank's Famous Peanut Butter Blossom Cookie Sale" you helped generate nearly $1000 for my charity Team Hole in the Wall. If you haven't donated and would like to support this wonderful charity that provides camp experiences to seriously ill children, you can support my efforts by visiting my web page at: www.teamholeinthewall.org/frankzwart and clicking on the "support Frank" button on the top right of the page. Visit it now, I think you will be really surprised by the great things this camps offers the kids.
God bless and good running.
Tread lightly,
Mouserunner
Although I haven't been able to run to much over the last week, I have been making new friends with the elliptical, step machine, and the spin bike. I have also worked out with squats, leg lifts and many different stretching exercises to work out the hip muscles and other muscles that support proper knee tracking and knee cap tracking. What an education about the knee. I have to give credit to a great trainer at the Copley Healthplex in Aurora, Il. Melissa is a certified trainer who spent 9 years at her office in Boston, MA located right at the finish of the Boston Marathon. She understands the runners body, and knew almost immediately what my issue was and the proper steps to take to get me back into proper form.
I also found it interesting how your core and other larger muscle groups that do not get used in running are needed to support the joints and ligaments that you do use in running. That is why cross training is so important. Once your cardio wears out and your body uses up the muscles that you normally use while running, your other larger muscles kick in to get you through the rest of the race and keep you from being in a lot of pain after the marathon or long run. So, to refocus on what I was doing a few months ago would be a great idea. Using a routine such as P90X by Beachbody would be perfect since you can focus on specific muscle groups if you want too. P90X, Insanity, and other routines from Beachbody come with multiple DVD's to workout different muscle groups with each workout. Or you can select to workout only your Abs with Ab Ripper X or Core Synergistics. I love having options available and once I am done with the marathon, I will really want to refocus on P90X and get my body into even better shape this Winter. I am so excited about what Beachbody is doing as a company and am so glad to be part of it. I actually plan to share some of the workouts with my trainer at the Healthplex to get her thoughts on the program.
Today I woke up to our first snow of the season. The kids were filled with an extra spark and so were our dogs!! The dogs ran around in the back yard like they were all puppies again in a giant field. I love to see them doing play bows and running, chasing each other. They simply were running and having fun.
My kids were excited too of course. Snow means snowmen, sledding, snowball fights, and snow forts. What an exciting day to come home from school and be a kid. I imagine the first request will be to play in the snow this afternoon.
The holidays are another story. I personally wish Christmas and Thanksgiving were not as commercial as they have turned out to be. The whole Black Friday shopping, congested streets, traffic and stress just take the fun out of the holiday. If you remove the gifts from the holiday and just focus on your personal family it is much easier and I imagine filled with much less stress. I am still working on this and learning that it is very difficult when you are part of a large family that has many sisters, nephews, nieces, etc. that also have their own families. Time has been an issue every year. The parents feeling like they don't get enough time with your family and I know we need to spread it out to make sure our kids are spending time equally between the grandparents and great grandparents, let alone the rest of our family. Now bring in all the Nieces and Nephews, Sisters, Aunts, Uncles, etc and it can get pretty stressful trying to see everyone. The point, I personally can't make everyone happy every holiday by spending the whole day with them. If you have a good technique that works I would love to hear from you. However, since our oldest child is now 13 we really have been going through the same routine for a number of years. I don't expect it to change for awhile. All I can add is that I hope that you have a wonderful holiday and try to make each moment the best it can be for the situation that you are in. Spend time with you kids, your immediate family first and then take care of others needs. Don't let your own family be sacrificed because of others needs and wants. Your family is first. Mine is my top priority and I will always feel that way. I hope you do too.
Have a great holiday season, and if you took part in the recent "Frank's Famous Peanut Butter Blossom Cookie Sale" you helped generate nearly $1000 for my charity Team Hole in the Wall. If you haven't donated and would like to support this wonderful charity that provides camp experiences to seriously ill children, you can support my efforts by visiting my web page at: www.teamholeinthewall.org/frankzwart and clicking on the "support Frank" button on the top right of the page. Visit it now, I think you will be really surprised by the great things this camps offers the kids.
God bless and good running.
Tread lightly,
Mouserunner
