A Noteable Life

I was checking the weather for KC-watching for impending snow. One of the headlines struck me and sort of made me mad. It was "Noteable Deaths 2009".
Hmmm-
We can look back on celebrities, friends, family who have all passed this year. I know, for one, my Grandpa wouldn't want to be remembered by his death, but how he lived his LIFE!

That is what we, Women of Warrensburg, are all about-it's how you live. The choice is there to enjoy, embrace, and appreciate life by becoming an active person.

I ran today-am now trying to commit myself to this half-marathon training thing. I know there will be days I don't want to-but I want to have that accolade on my belt that "I ran a half marathon while I could during my life."

This is how I want to live my life-and let me say-there have been a few moments that took my breath away! I know there will be many more!

Life is not measured by the number of breaths we take, but by the moments that take our breath away” ...

Hoping this year is breathtaking for you!
Looking forward to seeing you on the road-there are many great races coming up!
Teri
"It's How You Live"
http://www.youtube.com/watch?v=e7HFk6flUOQ

Makes Sense!

I read a great quote today-and it really inspired me.

The New Year is approaching. And we sort of set that as the "clean start" we all hope for. Some people find it each day, others at the end of a week, still others, with each year.

What it truly boils down to is our own determination and tenacity. Dreams hang in the clouds until they become goals-once they become goals, they are achievable because we create plans to put them in place.

Whatever your goal is-I hope you chase it-it's at that point you'll see those dreams on the horizon!

We all have dreams. In order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline and effort. Jesse Owens

Hope to see you on the road!
Teri

Repeat the Sounding Joy!

Before I became an elementary teacher, I was a music major-so we sang sang sang!

I love lyrics to songs-they have so many messages. One that slipped my eye was from a traditional carol-Joy to the World.

Repeat the sounding joy-repeat the sounding joy.

Wow! That is what I think of with our WOW girls. Every footstep-just repeating that joy.

We're getting together on Wednesday morning to share some holiday cheer and the joy of running!

Repeat the sounding joy! I know I'm grateful for all of my new running friends-!They'll know we are coming WOW Gals when they hear us on the street! Whether it is a jingle, jangle, laugh, or conversation-we have so much joy in this group!
Repeat the sounding joy!
Hope to see you on the road-
Merry Christmas!
Teri

The Richest Man in Town!

I'm slowly creeping into the holiday spirit. This year has had it's challenges.
My favorite all time, most loved holiday movie is It's a Wonderful Life.

This movie just is classic-the scene with Jimmy Stewart running through Bedford Falls in the snow always brings a smile to my face.

I don't recall the song, but it says "people need people". While we're busy buying gifts and laying them under the tree, the greatest gift we have are "our" people.

I know I couldn't get by without my loved ones and the encouragement and support they offer.

When we ran in the Great Santa Run I was the last dog in our quartet to haul into the finish. And when I saw my WOW friends yelling and hollering for me, I just smiled and thought "there are my friends!"

As you know, we had a huge loss in my family this year. It was almost foreshadowing, as Steel Magnolias was on every weekend for awhile before Grandpa passed away. There are so many times in that movie that friends and family are the ones pulling each other out of grief. My daughter, Katie, swears this is our bunch! All with laughter!

I don't know, whether it's a run, the economy, a lost loved one, needing coffee or TP from my neighbor, or a laugh when you're down, I'm thinking the love and support of friends makes all of us very rich and blessed!
They aren't wrapped in fancy packages with shiny bows, but surely, people we love make us all rich indeed!
I know that I am blessed and so many people make life very rich!
It's a Wonderful Life!
Hope to see you on the road!
Teri
http://www.youtube.com/watch?v=ErrzjGCi3gY&feature=PlayList&p=2BA603D3E54B0DA6&playnext=1&playnext_from=PL&index=50

City Mouse, Country Mouse

Happy Holidays to you all! My sister in law and her St. Louis Girls are running the Nashville Country Music Marathon/Half on April 24th in 2010. I was wondering "how many people will be there?"

I grew up in a town with approximately 15000 people. When you go to "big" races, the group generally excedes the whole population of my town.

I started to ponder. I've ran in KC Komen twice-25000, St. Louis Komen 65,000 twice.

So while I don't choose to live in a larger town, for a few hours, I embrace a much larger community of runners. These people are giving high fives, smiling, and all very very happy to be there.

So now I'm looking forward to venturing to one of my favorite states, The Volunteer State, Tennessee, to meet more running friends.

How many new running friends will we meet? It's all very exciting!

My sister and I are going to sign up next weekend when they visit for Christmas-so the ink will be on the line-and we will be committed-I think her 3rd half marathon-my first. I'm so excited, scared, and looking forward to this adventure~!
http://nashville.competitor.com/
http://nashville.competitor.com/photos/?nggpage=3
Hope to see you on the road!
Teri

Who Knows What the Tide Might Bring?

It seems so odd to think that this year is almost over. I was talking to my daughters, determining when their cousin, Sydney, will go to the school I teach at. We figured out when my youngest daughter, Kellyn, will go to school there. And the reality hit me that my oldest, Katie will be a senior then, and Caroline will be in the 8th grade nearly ready for high school.

How did time go so fast? If there has been one thing I have learned this year-is you have to live life as though today was your last day. (I'm linking a song to this also!)

The woulda, coulda, shoulda attitude will get you nowhere. My boss shared a quote by JFK, that paraphrased stated change is inevitable. You can't so focus so much on the past and present that you miss out on the future.

I type this as I've heard of another person who passed away yesterday.

One change I've noticed in myself is my attitude towards running/exercise. In the past it was always something done out of necessity usually while dieting. The thing that I love now, and that my friends in the WOW would probably echo, is that we run for enjoyment and leisure.

The other day was not a good day, and to unwind, I felt the need to go on a run. That is a terrific feeling knowing that I have found a new passtime and way to have fun or destress.

So, as the year is wrapping up, I know 2010 will greet me with even more changes. I don't think this will go down as a year we look back on and miss. The recession, war, and many of us lost loved ones. I know now that it's all in the attitude we have. Two years ago, I found running. Last year I helped get WOW going and found my new running friends. I know that no matter the struggles, that there will be something new and exciting for me in 2010. As Tom Hanks said in the movie Castaway,

"And I know what I have to do now. I gotta keep breathing. Because tomorrow the sun will rise. Who knows what the tide could bring?"

"If Today Was Your Last Day" Nickelback
http://www.youtube.com/watch?v=y__hGIzJpGY


Here's to Change!
Hope to see you on the road-
Teri

Through the mouths of babes!

Hello my friends-Christmas is all about a very special child. We all have a special child or children in our lives I'm sure.

Well, my special children were talking to me tonight and letting me know how they feel about some things. I was watching the Biggest Loser and got this flood gate of information from my two younger girls about self-image, fitness, diet etc. Scared the pee out of me. They are 9 and 7.

What do we think WOW gals about creating a co-group for our children? If we do it for ourselves-awesome. If we do it for them-spectacular.

I'm proposing a group of WOW (Winners of Warrensburg, Wonders of Warrensburg-whatever we come up with for that acronym)

I believe if we worked through WPR we could find and develop something to now begin including our kids in this club.

WOW is approaching our one year anniversary-and like all anniversaries, we want to grow, make it better, and set new goals. What if maybe we bring some kids into this and start helping to get some little people involved, so they don't and won't have to discover running a 5K for the first time at 35?

We had out negative output from a disgruntled Warrensburger-you know what, we all live in this community, and it is for our tall, small, old, young, discouraged, or excited.

Let's start thinking about what we can do for our kids, and maybe begin mentoring some of these kids!
Hope to see you on the road!
Teri

Warrensburg, Missouri 64093-a town of Runners!

I guess there was an editorial written to the Daily Star Journal about the negative impact runners have on our community. I have not read it and would like it sent to me by anyone who has it-so I am responding without all of the facts and quotes. Our club has decided to respond with a collective voice and after we are better informed.

Let me say-this aggravated and irritated many WOW gals-we are planning a response collectively, so if you saw this editorial, please provide your imput.

We are a group that focuses on the positive aspect of being involved with a fitness group. SO-with that being said, there will be no bashing or lashing out.

Our group was founded on January 31, 2009 to bring women together in an easily accessible way to focus on fitness, fun, and friendship. Our mantra is "All Women, All Ambitions, All Abilities".

I know that those of use who have benefited from this group would praise the support and fun we have had. I can't imagine how anything that promotes health and community is a negative and harmful effect which will bring us all down.

I'll go on personal testimony-I have running friends. I have friends in group who upon meeting then became excited about meeting and became more physically fit. This group is growing-we are up to 100 members and counting after a year. Several WOW gals attended a race of 800 in Overland Park KS-and guess what, they knew who the WOW women were and greeted us! Warrensburg is extending a friendly hand with our club of runners and walkers.

WOW Gals-keep coming!
There will always be those who are negative, but the positive change for each of us and our involvement in the communithy is only going to make Warrensburg a better, friendlier, and healthier place to call home!
Sorry for typos-but I'm a little irritated!
Hope to see you on the road!
Teri

It's all a state of mind!

Running in the cold stinks-until you get used to it. You should layer, for sure. Really dress for 20- degrees warmer than you are going to be running in.

We set up obstacles for ourselves-and they can seem massive. But no matter the hill-you will reach the top, you'll climb over the top, and you will succeed. They are metaphors in life-and if you can conquer them, you can do anything!

Keep reaching! You'll get there!
Teri

The Greatest Generation

Several of our WOW women have lost loved ones this year. These people were from the post WWII generation.

And it made me think of our club. My grandfather was illerate, but worked hard his whole life. He led a proud life, and worked until his body was worn and his heart just stopped. He didn't waiver, fall, or gasp-just slipped away.

Another one of our WOW sisters had a grandfather who earned $.60 an hour to provide for his family.

My best friend lost her grandmother who did the hard farm work and hand-sewed and quilted the most beautiful quilts I've seen to keep her family warm.

This generation-the Greatest Generation, worked so they could live. They didn't have to worry about fitness, because they were fit by their mere survival.

We do not have to live that way-we can go to Wal Mart unlike my great grandma who baked 5 loaves of bread on a woodstove.

We can drive to work, and not have hard physical labor awaiting us.

We know we've had the opportunity of education when they had no choice but work to ensure their extended and nuclear family could survive.

So when we think our physical well being-we are half if not less stronger than this great generation who had so much less, and was willing to work so much harder.

If we have the choice to at least run or walk for recreation-don't we owe it to them? They worked so diligently, they didn't know how to just have fun once they retired.

They were strong, and as a result, our parents had good lives. They, in turn, gave us many blessings.

So we should run for them-because they did all the work for us!

Thank Goodness for this Great Generation-that they were willing to knock down all the brick walls they faced, so we have the choice of taking a leisurely morning run!

Hope to see you on the Road!
Teri

If you go there, it will happen, eventuallly!

I'm listening to a great song by my pool with my kids-Working on a dream by the Boss, Bruce Springsteen.

You know, something I've noticed with a lot of our WOW gals is that a lot of these women were not runners when they were, "younger".
Not track stars, not competitors, not even athletes.

But they've pushed on. Some of our WOW Gals have ran half marathons and were not runners in high school. That is an accomplishment!

My point being, if you believe in something, and work at it, sweat, and dream for an outcome, you can achieve those goals. Whether it be a 5K, 10K, Half, or like I see for some of our gals, eventually the sacred MARATHON-you can do it-if you go there it will eventually happen!

I think the most powerful vehicle with the WOW is the belief by our members that they can accomplish those long saught after goals. It's like that classic movie, Field of Dreams, if you build it they will come. If you believe, dream,aspire, you can run! And the great thing is that these gals are SUCH a huge support. I was off the road and on the injured list. And let me tell you, my WOW gals kept me going!

So don't get frustrated, we're here for each other-that's the purpose of this club-ALL WOMEN, ALL ABILITIES, ALL AMBITIONS! Join us and just enjoy this group and the friends that are here-I've made so many-my running friends!
Hope to see you on the road!
Teri

Warrensburg 1/2

Okay!!! I am gearing up to go ahead and run my first 1/2 marathon. I have put it off long enough. I have drawn up a training schedule (based on Hal Higdon's) and am going to try to post it here!!!

Water!

Hey gals-I just read an interesting fact in Runner's World.
If you lose more than 2 lbs during a workout, then you are officially dehydrated.
Make sure you have enough water, juice, sports drinks if you run in the heat.
Also avoid running during the hottest/middle part of the day!
This is a really great bit of info-getting the run in is important but take these tips to running safely in the heat!
Hope to see you on the road!
Teri
http://www.runnersworld.com/article/0,7120,s6-369-370--11958-1-1-2,00.html

Great Quote

"I like hills because you can see the top. I know that sounds glib, but you know that the hill is not going to keep appearing; it's there and once you get to the top, it's behind you, and you feel as though you have conquered something." Rob DeCastella, Olympic Marathoner

Accomplishments Big and Small

I was so proud looking over some pictures some of the WOW Gals had posted for the Kansas City Hospital Hill Run. I will be the first to say I have had waivering participation and effort the last several months.

But seeing Macae, Jayme, and Sarah all there representing the group made me so proud! These runners have all made tremendous strides and accomplished many personal goals to get to that moment.

It was not much over/under a year ago that some of us couldn't or wouldn't even run, period. And look at them now-challenging themselves in ways they never could have imagined.

I think the hardest part for "new" runners is that it isn't still isn't necessarily imbedded as a complete aspect of our lives. We brush our teeth, comb our hair, eat, sleep, and laugh without question or regard. But this newfound hobby for some of us, is still making it's mark.

Seeing my friends accomplish this goal makes me want to strive on to get back on the road! I miss you girls-and will see you soon!

Teri

We Need You!

Hi WOW Gals!
Hope you are all hitting PR's , running some great runs, and enjoying spring.
The group is going strong, but just like Uncle Sam, We Need You!

If anything, you need it for you-For whatever reason it is you wish to become more active, we're here! Our mission was to support other women who wanted to work out, to be free of charge, and to provide a network linking all women, all shapes, all ambitions to get started.

It's not too late-we'd love to have you!
Hope to see you soon-
Teri

Feeling the Lull

Okay so it has been a terrible past few months for blogging, for being on facebook, for answering email, and for running. Unfortunately when life gets busy around me, my stuff is the first to go. Even last night when the husband had to make a Wal-Mart trip, I was waiting for him to go and get back so I could get my run in and by the time he did make it back it was too late for me to run alone. It is a challenge with softball, and FFA, and making dinner, and life to keep on the running track (pun intended).

So what did I do? I set a new goal. I want to lose those last few pounds -- yeah right, twenty -- that I had set out to in January. I am going to continue to work toward that goal -- my running slacked and I got off track, but I don't have to stay that way. I CAN make it to 165# by my birthday in July. I just have to decide to. I can keep running regularly, I just can't take "I have other things to do" for an answer. I am in control. (I figure the more I say it the more true it will be).

I am looking forward to the Hospital Hill Run and all the 5K coming up for the summer!!! My hubby also added Scottish Highland games to our summer schedule, so I figure I will just compete and round out my workout schedule with strength training. I guess it like Hannah Montana says (yes I have young daughters), "Life's what you make it!"

See you on the trail!!!
Macae

If not now, then when?

Well, I've unfortunately injured my foot more and am now looking at more time off from running. It was my own stupidity. But I had a reminder of what and why I'm doing this.
And I'm MAD tonight-
ANOTHER friend diagnosed with that nasty disease, breast cancer. What is the deal with this disease? The part of our bodies that makes us feel attractive, and sexy-helps feeds our babies, and then eventually, can bring pain and suffering to make people feel unfeminine-mamed-robbed. How is it that we can look at our breasts as something as such an asset to be ready to cut them off? Then to feel less than womanly?
Men don't have their "junk" taken away, robbed in that way. They don't nourish their babies with that organ, to only face it as an enemy. How could that be fair? It just isn't right!

So while I'm bummed, mad, sad, and mixed about being off running, I look at yet ANOTHER friend who is facing more scarey and troubling news.

I think we need to get together and meet. It's starting to feel like a personal thing-a challenge. I've had 4 friends the past several years now diagnosed-the reality is that "It"-ie "CANCER" is out there watching and waiting for lovely, strong, devoted, and caring women.

So the only thing we can do to defeat it is become educated, fight, and KEEP GOING!
There is a big research thing about water bottles in cars-DON"T DRINK FROM THEM! When they are warmed they release the toxins in the plastics. DO NOT DRINK FROM WATER BOTTLES!

CANCER puts all forms of slacking, self-pity and " I can't" in check.
We CAN- We WILL- We'll FIGHT this nasty, robbing disease.

My foot hurts-I know that if I don't take proper care of it, it will cause me more harm and more medical care.

But it makes me mad that another woman who is a friend is facing this, and while I'm looking out from my porch, she is scared for her life probably sitting with that light on tonight because she can't sleep-what is the justice in that? It just ticks me off!

So I'm gonna run this weekend. Whether I should or not-I'm mad. So I'm doing it for her. Anyone want to join me? The Komen races are coming soon-so my mom made the comment that "oh too bad you won't run this year"
NO WAY- I'm running-and I will add another name on my ribbons-so now I am running for 4 friends with Breast Cancer-and I am DAMN proud of them. I believe that a day of pain is worth it for them. I owe it to them to fight this cause-for them, my other 3 friends, and my 3 daughters who could face this demonic disease.

The best thing we can do when helping a breast cancer patient is fighting the fight and advocating women's health.

My foot might hurt, but by golly I'm cancer free and I'm gonna do it for them!

WOW women are Wonderful, On the Road, and Watching out for ALL WOMEN!

Love you ladies- Blessings, Good health, and Happiness to you all!
Sisters-
Teri

Oops!

Hi-sorry but I accidentally added a photo to Macae's post.
Macae-Oops! I tried but can't get it off the blog!
Teri the Technological Idiot!

Excuses, Excuses, Excuses!

Hi Gals-I don't have to ask what you've been doing as the weather has been awesome and we are all starting to be outdoors as much as possible. I was looking at the Blog and realized I hadn't added anything since early March-once the weather hit, I was MIA.



At the same time, I ran with Pat, Delilah, Christine, and Ray at the Drumm Run on March 7th. It was a TRAIL run=running through fields over rough terrain, and up a hill that makes Monkey Mountain look like a mole hill!

I have been dealing with foot issues, and that seemed to irritate it.

Then came the dreaded pictures. Pat made some of our WOW shirts on a test run, and some were a really cool, visible, yellow. Needless to say, it makes one stand out. And whether it was my shirt or maybe not looking all that cool, they took ALOT of pictures of me. I think I counted myself in 17 pictures.



It was a great day, good friends, beautiful weather and my first 10K! But when I saw those pictures of myself, I was sort of disappointed. Is THAT what I look like running? Are my legs, gaining muscle by the minute, really that size? Do I appear to pant like a St. Bernard in Arizona when I run?



So, I used my aching foot and deflated ego as an "excuse"to sort of bail the past two weeks. I kept telling myself that I was becoming a runner, then that picture didn't paint a very pretty picture-I was still just me, pretending to be a jock. And I looked "silly".



So I sulked, stewed, moaned about my foot, which still hurts, and did nothing.



For whatever reason, I decided to run today-maybe it was the getting a peticure and thinking these feet need a little action. So off I went. I did an easy 3 miles-didn't know how I looked, but I felt great. My pace was better than it had been before the Drumm Run. So I thought, enough with the excuses, I need to get back in the game!

It's easy when things aren't quite to our liking to make excuses to not show up. But the only person we will let down is ourselves. As much as I disliked the pictures of my not so Rico Suave self running-I missed the feeling I have while I run. So if you see what appears to be Phoebe from Friends running down the street in a bright yellow shirt-it's me! And I know, I don't look fabulous-but I sure feel that way when I run!



Also-I now have a laptop! So if there is a beautiful day-I can blog on the deck, porch, or even by our pool! So no more excuses! I'm back!

Hope to see you on the road!

Teri

Inspiring the Next Generation of WOW!

Okay, so I had to miss yet another race to do stuff with the kids! Sometimes I feel that my life is all about being something to everyone else. I guess that just comes with putting on the hats of Mom, Wife, Teacher, Etc. I probably wouldn't want it any other way.

The great thing about missing my race on Saturday is that I didn't miss Emerald's. She just had a short 3 laps around a circle at the AWANA's games, but she came in first in her heat!!! She looked up the bleachers at me after that race and beamed!!!

She had run with the WOW group several weekends ago and made it about 2 miles before she tired out and walked the remaining 4 miles. What a trooper. She really is enjoying running. It is amazing how changing one little thing in my life caused such a change in hers. I hope it sticks with her -- I can't wait for the day she can do a 5K with me! Maybe we will set our sites on the KC Breast Cancer Run.

Just remember for those of you who are moms or will be moms -- those kids watch everything we do. Hopefully they catch the good things!

We will be Butterflies!

Hello Ladies-
Well it is almost officially spring! Daylight Savings returns Sunday (don't forget to spring forward) and spring starts in two weeks!

With that comes more time outside, gardening, bbq, tans, and races!

I know I have been slouching the past week with my running/diet/blogging/everything. I have the blahs. And I think when we work so hard at something, it is hard to get frustrated to not see the immediate results we wish for.

I want to lose weight (so I can run faster mostly) and I am slowly trodding down the street. So I get a little jealous when some of my pals are trucking along at a 9 mile a minute pace.

It's easy to give up, and it's sure hard to keep going. But things don't happen overnight. The thing that makes it so difficult is the lack of/desire for patience.

We've all trudged through winter, the snow, cold, ice, and sniffles. Sweaters, sweats, dark days, cold nights. And we've waited, watched, and even prayed for even a taste of springtime. Tomorrow is going to be wonderful!

We didn't just give up and stomp our foot saying "Pooey-I don't care if it's ever spring!"

We knew, if we waited, eventually it would arrive.

Well ladies-no matter how frustrated you are at times with your workout-if you just keep with it, eventually YOU will arrive too! More easily or quickly for sure. But before you know it, you'll be running that 9 minute mile and remembering how long you looked forward to it!

We've all been or are there-so don't be discouraged! It's spring! Here is a quote to end this note-and also the artwork for our fabulous WOW Shirts- which will be available to order soon! Thanks to Sarah Coats, WOW gal for her awesome design and working hard to capture what we envisioned!

Quote-"How does one become a butterfly? You must want to fly so much that you are willing to give up being a caterpillar."-Trina Paulus

Saturday's Meeting

Hi ladies,

Well a handful of us braved the snow and cold to meet on Saturday. We have decided on a logo, what color we are going to have shirts printed on (t-shirts and wicking) and we have also decided we need more information from those ladies that are part of the group. Here is a list of information that we would like for you to send us so that we can take the next steps to get this group going:

Name
Address
Phone
Email address
If you are a walker or runner
Minutes per mile (ex. I walk/run a mile in about ____ mins.)
Distance you are currently traveling
Goals (ex. lose weight, walk/run at least __ times a week, do a 5K, 10K, half mara., marathon)
What kind of running workouts are you looking for? (distance, tempo, etc.)
What days and times work best for you? (Multiples answers are great)
Do you have children? Ages?
What kind of info. would you like from the group?
Do you have a running/walking partner?
What experiences do you have? (Would you be willing to share your expertise?)
How do you prefer to be contacted?
Any other information you think might be relevant.

Please email us the information at womenofwarrensburg@yahoo.com

We realize that with such a big group it is going to be hard to get the whole thing together at once, so we would like to try to help those who are interested find running/walking buddies, or at least a group time that would meet their needs. We want the club to be tailored to your needs and wants as well as our own. We also want to make sure that everyone feels they are welcome at whatever level they are at. Whether you run a 7 min. mile or walk a 15 min mile; have participated in races for years or have never had the thought cross your mind until we mentioned it; we want you to know you are welcome!!! I do not want anyone to be intimidated by the fact that on some of the Saturday runs there are some that are running 6 or 10 miles, we can help you find someone else on your level with the same kind of goals, so that we can all work together and get want we need out of the group.

Please email us back soon!

Thanks,
Macae

Road Runner Honey!

Hey Ladies!
I have noticed that there are becoming more and more women running the Burg-and they are WOW women!
Isn't it cool that there are so many women needing this group, desiring the friendship and fitness, and we have found one another? I have already made some awesome new friends. Think it isn't even spring-how many more people will we meet when the weather is nice?

I feel very grateful that we have put this group together. Women are the doers of all things-we do do do for all people, but rarely do for ourselves. Sometimes we don't only do that, but give ourselves the shaft-neglect. No time, no fitness, no fun, no friends.

I see so many great things coming from this group. Some of us are traveling to Raymore on Saturday for the Miles for Matt-a benefit for an 8th grader suffering from a brain tumor. We have been gathering, we have been running/walking together. We have emailed, blogged, and chatted-seen each other on the road and waved.

But attending the event for a young man, where we all step up, show up, and maybe meet him and his family is a huge thing. We are climbing forward as a group not only to better ourselves but make life better for others.

This is something I see our group doing-many times in the future!

The feeling of doing something like this is sort of contagious-I'm thinking WOW is not only going to be creating a buzz in the Burg, but at other races/events in MO.

Women are powerful, loving, intentful creatures-we nurture, and we are ferocious.
I think our club can accomplish all things we set our minds and feet out to do!

Hope to see you on the road!
Teri

Teri's puttin' in overtime

Okay, I feel kinda like a slacker! Teri has blogged about a hundred times since I even looked at the site -- oh to have self-sufficient children, it is these times that I am okay with the fact we decided to stop at three (although I have the other times too)!

Well, I have been feeling the pain of becoming a runner so I am trying to make sure to take it a little easy on my hip and figure out what the problem is before I really hurt myself.

There are times I feel like a runner and times that I feel pretty dumb about running. Things like I know I need to stretch, but am not sure about which stretches to do. I did order a subscription to Runner's World to try to gain more information.

I guess in Teri and my mind this was probably one of the reasons to start a running group. To have a group with seasoned runners, newbies, and those in the middle all working together to make the best possible runner/walker out of each of us. I know that there is a lot that I can still learn -- heck I only ran my first 5K last summer. I'm not even a year into this habit/hobby/obsession.

I would like to see some of our Saturday get togethers turn into not only runs, but times that we can share knowledge and know how. I'm thinking once a month a run and breakfast at Mary Jane's or CK would be a good idea. It would give us the chance to get to know each other better!!!

Let us know what you think: email womenofwarrensburg@yahoo.com

See you on the road!
Macae

L-O-V-E!

Well tomorrow is the day-Valentine's Day. We've been getting anything red, heart-shaped, chocolate, and mushy you can get your hands on. The air has a perfumey aroma to it with all the L-O-V-E in the air. Everyone is all huggy huggy, sweety sweety, kissy kissy.

BUT-there are those who feel wronged or left out on Valentine's Day. With no mushy gushy gift, sweety pie to hug, or love song to sing. This can make them sad, blue, and even angry to the point of being a little, nutty~!

Answer this-how many times do we give OURSELVES a Valentine? Why should you wait on baited breath for the gesture of love from someone else? When it boils down to it, you should have love of self before anything, right? If you don't love yourself, why would anybody else love you?

Now I'm not talking about ravishing yourself in diamonds, sending yourself to the spa, taking yourself out for dinner, or serenading oneself in the mirror. But there are many ways to show self-love without being a little overboard.

That, Ladies, is what WOW is all about-a Valentine ALL the time! The best gift you can give to yourself and the people you love is better health. Your heart will literally be beating better by enjoying that exercise from your walks or runs. And guess what else? Not only will your ticker be tapping a little more, but you will be happier because of the seratonin you release during exercise. And we all know-if the lady is happy, EVERYONE is happy!

So I wanted to take a minute to say way to go for showing care for yourself by joining this group. We are about fitness, we are about fun, and we are about friendship. But most importantly-we're about celebrating the Fantastic woman in each of us that we care about.
Happy Valentine's Day all the WOW Women!

Hope to see you on Valentine's Day for our 7am run/walk!

Teri
WOW

Pieces of a Great Big Puzzle!

Hi Gals-
I think Macae and I have been just overwhelmed and overjoyed with the number of you who are joining this group of women. WOW-WHOOP WHOOP!

The thing we keep telling people is All Women, All Ambitions, All Abilities.

Just getting a glimpse of some of you before getting to know you we saw this group to be so eclectic. There are so many age groups, backgrounds, professions, religions, etc.

We are truly this big huge puzzle of many different women, different shapes and we all fit in differently.

But, yet, we make it complete. The common bond is our womanhood and that we maybe feel, think, react, and desire some of the similar things in life.

A very unique thing I noticed at both of our previous events was there was no chaos of introductions associated with occupations, children, and spouses.

Each wonderful woman was there as herself, just wanting to do a little something for herself, and giving maybe an hour for that. We were all just united in being women with a purpose-

It's wonderful to be a woman identified for her other acolades-don't get me wrong. But as the Amy Grant song goes-Hats-we have so many of them we wear them for everyone and lose ourselves more or less.

On the road, at whatever speed, we are all just wonderful ladies.

So it's awesome to see this puzzle of so many different women just getting together to hang out and work out! It reminds me of that song-dare I say-I'm every woman. That's what WOW is supposed to be-EVERY woman who wants in this group-no conformity, no cost, no cliche, just join us and be yourself!

Hope to see you on the road!
Teri
Saturday, February 14- 7 am Warrensburg Community Center 2.5, 5, 7 miler
Sunday, February 15- 1 pm- 5K from Pat at UCM Jennies Soccer Field on DD

44 Members and Counting!

Whoop Whoop! The WOW is now up to 44 members! We're so excited to meet the new people soon and get together with our recently acquired friends again.

We decided that to keep the momentum going we are going to meet as scheduled on Saturday, February 14 for our 7 am walk/run. We know a.) it will be cold, b.) it is Sweetie Pie day.

But-if you get that early morning workout in, you will perk up your metabolism, so you can eat MORE chocolate on Valentine's Day!

The weather will be cold, but check visit Runners' World online to find out how to dress appropriately.
http://www.runnersworld.com/article/0,7120,s6-238-267-269-12420-0,00.html
I checked it out the day of the Polar Bear run and was toasty warm even in the 5 below wind chill!

We have a few things we are pondering and I guess the necessities of getting our club started.
1. How to contact everyone-(we don't want you to miss out on the good stuff!)

2.Identify who runs/who walks so everyone can have the best workout/experience!

3.Emergency contact information
Michelle brought this up and it is a very good idea.

For all of these reasons, we feel we need an official "roster" so to speak. In this roster we would like to include your First and Last Name, Best phone number, Address, Email, Emergency Contact Information, Identify Runner or Walker.
We will try to have a check off on our Saturday runs so if something were to happen we could account for who was there and how to reach their emergency contact.

This is all new to us-Macae and I are both teachers, and Michelle works at UCM and is married to a Highway Patrol Trooper. So between us we are trying to make sure we have covered our safety needs.

Michelle also brought up a good point-Please RSVP via email for runner safety so we're not pointing out that somebody might be there alone.

Ok-enough of the business stuff! Let's get down to the fun part-Getting to know everyone and working out!
Again, rsvp if you are interested in attending Miles for Matt-we are registering and planning our carpool. Next Wednesday may be the last day! If any of you WOW Gals think of anything else we need to address, just let us know!
Hope to see you on the road!
Teri

Watch out here we come!

The WOW had their first group run/walk today. It was wonderful-we had about 13 friends attend and even picked up a runner literally on the road!

Since we left at 9 am this morning, our facebook has had hits and we now have 18 members just via internet! Some of you haven't signed up-so I am thinking it's closer to 25-30!

This is so exciting and I think we all had a fun workout this morning. One of our members hasn't even moved to Warrensburg yet and is jumping on board-news travels fast about a good thing ladies!

We will keep you posted on plans for the run next weekend. We will also be needing to get a list of names who are going to Raymore on the 21st-I will drive and Macae might drive.

Sara is working on shirt designs-so we will soon have a team shirt!

Thanks again for everyone who is bringing friends and joining us-I have this vision of a pack of women running/walking/flooding the streets of Warrensburg-Watch out-here we come!

Hope to see you on the road!
Teri

Do it Anyway!

My sister Jen's Aunt Terry faught breast cancer for 20 years. And she kept on fighting . She even helped to train the women in her family to become advocates for the cure. But she lost her battle in October of 2007.

She knew she was facing a hard road-but she kept on fighting, living, breathing, and going on. She chose a life taking on challenges and obstacles instead of being passive against her struggle.

Isn't that a metaphor for life-we struggle and fight, and get up? Some battles are harder than others. Some, are literally, the battles of our lives. BUT WE DO IT ANYWAY!

When we ran in the Komen St. Louis Race we did it for Terry-and that was our tribute to her. Even though her family was hurting-they kept on keeping on for her. And they brought in new friends to fight for the cure-and now we have the WOW as a result of some of Terry's inspiration and sparkle! SHE is why I am here-she inspired me!

So-when we're facing the challenges and battles in life do we because there is a determination to persevere. No matter WHAT it is-falling in love, being broken-hearted, finishing a degree, reaching a goal, caring for a loved one, overcoming an obstacle-we keep going!
And as women-we are the care-givers, the lovers, the healers, the nurturers, the guiders,the teachers, the reachers, and the believers.

And no matter whether it is your first step on a walk, or your last step on a 10 mile run you do it-because Women just do it!

This song is the song that was played for Terry at her memorial, at our luncheon honoring her following the Komen race, and is on my iPOD, my sister Jen's iPOd, and I think is a testament to NOT GIVING UP!

Don't give up-You're so worth it!

If you're interested in joining WOW at the St. Louis Komen Race for the Cure or the Kansas City Komen Race for the Cure our pledge teams will begin being built soon! We are rearing to go and waiting on Komen to get the party started! Let us know and we can plan to have you on our team!
( there will be groups attending both events!)
http://music.aol.com/video/anyway/martina-mcbride/1863728
Hope to see you on the road-

Teri
You Go Girls!

This Says It All Pretty Much-

Life is like a ten-speed bike. Most of us have gears we never use.-Charles M. Schultz

Working on a Dream

Who didn't watch the Super Bowl?
I was loaded up with my plate of nachos when Bruce and the E Street band came on. Then they started playing Born to Run, and eventually, "Working on a Dream".
It struck me because it is a new anthem so to speak.
"I'm working on a dream
A dream that seems so far away"

And I realized that hey-I'm focused on this running thing-it's not just a crinkle in my attention span-it's something I really want to do and do for awhile.
Being committed to this way of life is not a band- aid for a big tush-it's health and fitness. For the long haul.
Every race I've been to is a commitment to that-that runners are not only fit, but they are happy and dedicated.
So-I'm trying to jump or hop on board!



Macae and I have been building and planning the WOW for several months. But something changed.

I came home from meeting with some wonderful ladies on January 31st and realized this idea had created a group of powerful females-some of them aren't with us yet-but we have friends who will be coming on board. Our club was born that day! I thank those of you who took the chance to follow our invitation. It's pretty simple I think-women/moms/wives need more, and it might not always be easily accessible or affordable. But we're hoping to keep it that way for all women who wish to join us. We aren't necessarily medal winners- but we're there!


So, the WOW was born on January 31,2009 to many wonderful women who are hoping to change their life in some way.

The Runners are meeting this Saturday at 7 am at the Warrensburg Community Center for a run-let us know if you want to join the fun!
I am going to talk to some walkers to try to set up a similar thing.

We brainstormed that Saturday walks/runs might work best for everyone at this time.

Our community is growing-invite a friend to join us-
We will be planning to meet before our next race events. And to the walkers-races aren't exclusive to you-they are open to walkers/runners.
We hope to see you there!

I saw a great quote the other day ladies-
"Pain is weakness leaving the body"

So when we push on-we are defeating our insecurities, downfalls, and instead building our triumphs, accomplishments, and conquering our fears!

I think we should give it up to WOW!- Whoop Whoop Whoop! YOU GO GIRLS!
Teri

Getting the Gear

As we were talking at Heroes the other day a few things came up about running gear -- First of all shoes, second of all wicking material, third "walkman" (yeah, you can't tell what generation I'm from), and most of all feeling like a "running hobo".

I got to thinking what a great reward for a run well done. Why not celebrate the accomplishment of competing in your first 5K, 10K, Half-marathon, or marathon with running wear? Seems like a good excuse to me.

Besides being a great reward, having the right gear can make a run all that much better!!! When I bought my first pair of Nike running pants it make such a difference in how the run felt -- Many of you don't have this problem, but some do -- when I put on these pants and went running nothing jiggled!!! The same can be said for a good sports bra!!! And the right shoes can make a great deal of difference in how your legs, knees, and hips feel after a run -- again as we talked about at Heroes -- the Nikes just DO NOT cut it!!! I will give my whole-hearted support to the Asics Gel Nimbus, I am on my second pair. I saw the Dr. not too long after I started running and he said to be sure to keep track of how many miles I put on my shoes and replace them often (he's a triathlete). Teri read the stats on wicking clothing, I let her extrapolate on that subject later. And who can run without a good set of tunes (if you don't have a running buddy)? I will include my current running playlist at the end of the post. I don't know how many times I have made it through the last 1/2 mile because of a good song!!! Teri has invested in that cool little contraption that tracks her run stats on her ipod. I use my blackjack II as my mp3 player so I invested in a pedometer, heart rate, mileage, watch and I love it!! (Wal-Mart, $40 in the sports section)

My thoughts are as you go make sure to get some good running gear -- YOU DESERVE IT!!!

Here is my current running playlist - it is very eclectic:
Rehab -- Amy Winehouse
So What'Cha Want -- Beastie Boys
Hold it Now, Hit It -- Beastie Boys
Pump It -- Blackeyed Peas
Don't Phunk With My Heart -- Blackeyed Peas
Subterranean Homesick Blues -- Bob Dylan
Lit Up -- Buckcherry
County Fair -- Chris LaDoux
Little Bit of Life -- Craig Morgan
Sin Wagon -- Dixie Chicks
Get Over It -- Eagles
London Bridge -- Fergie
Low -- Flo-Rida
All Jacked Up -- Gretchen Wilson
Paradise City -- Guns 'n' Roses
Let's Get Loud -- Jennifer Lopez
Rev It Up and Go-Go -- Jesse James Dupree and Dixie Inc.
Bad Reputation -- Joan Jett
Bawitdabe -- Kid Rock
Cowboy -- Kid Rock
Ramble On -- Led Zeplin
Kashmir -- Led Zeplin
Where Are We Runnin' -- Lenny Kravitz
Ray of Light -- Madonna
Hella Good -- Gwen Stefani
Que Te Pica -- Notch
Firestarter -- Prodigy
Superbeast -- Rob Zombie
Dragula -- Rob Zombie
Click Click Boom -- Saliva
Cherokee Boogie -- BR549
Shut Up and Let Me Go -- The Ting Tings
Let's Go -- Trick Daddy
Jump -- Van Halen
Dr. Feelgood -- Motley Cru
I think that is it!!!! Hope you can enjoy a few that I do -- there's a little bit for everyone -- sometimes I feel at little like I have multiple personalities!!!

Have a great run (or walk)!!!!
Macae

Grateful

You know, Macae and I have been busy preparing to attend the Polar Bear Run, and training for other races. Something stopped me in my tracks and made me really think.

I have been having some issues with my feet. Poor training on my part. Lack of knowledge about what I needed to do. So now I am dealing with the discomfort and trying to correct it.

I was feeling sort of full of self pity and brooding for lack of words. I can tell you I have had a slap of reality in my frame of mind.

Mary Eblen was my 2nd grade PE teacher, my daughter's PE teacher, a friend-and the most ferocious golfer that Tiger Woods has Never faced!

Mary has been fighting bone cancer for 15 years. She ended up this winter having a partial amputation. And yet-she was at school talking to the kids about the impact of change, strength, and how to go on.

WOW-what a motivating presence. THAT is why we do this ladies-Mary is planning to kick Karla Hinnah's butt in golf this spring-(it is practically a bet-I would go money down on Mary!)

Mary will get fitted for her prosthetic soon. And she is passionate about being back with kids and talking to them about it.

I have a song on my workout during my run-don't take the sideline in your own life-Wow does she embody that.

So step up folks-our trials are trivial-I'm thinking this gal is the most spunky WOW girl in the Burg-I'm hoping to see her at one of our events or maybe con her into teaching me to play golf.

Hope to see you on the trail!

Teri

Meeting at Heroes Tomorrow!

What a beautiful sunny day! Combined with the weather forecast it definitely brings to thought that springtime isn't all that far away.



The WOW is holding it's 1st Annual Luncheon tomorrow at Heroes Restaurant.

We will be meeting at 11:30 to discuss the club, our plans, goals, and mission, and share information while getting to know one another!



I've heard several women the past few days commenting on the power of friendship and a group in helping to motivate us to take a walk, go on a run, or train for a race. I know my friends keep me on track/on "the" track.



We hope you'll take advantage of the chance to join a group of women who are wishing to be a part of such a group so we can cheer, chase, walk, wonder, run, race, recruit, and relish a supportive team of women of all ages, abilities, and ambitions!

RSVP to my cell at 660-909-1767 or our email at womenofwarrensburg@yahoo.com



Hope to see you at Heroes or out on the road!

Teri

The New Racing Season Has Begun!

I was really tired after doing the Polar Bear run on Saturday and the Groundhog Run on Sunday. I didn't plan to have running on the mind for awhile.

But then I read Macae's blog entry last night and it sort of lit a fire under my tired little Asics!

It occured to me that although it is definitely winter and not really looking like there is much getting out and running to be done, the 2009 Racing Season had officially started!

To have a good run/good training/good racing it does involved some work and planning. So I realized I have to start getting ready for these runs!

I apologize for the errors in dates with the spring events-they were posted that way and I will get them corrected as I remind you to sign up for them.

While I was at the Groundhog Run I met a member of the KC Express Women's Running and Walking Club. They have 200+ members and have been going for over 25 years! WOW! Looking on their website I found some things I thing the Women of Warrensburg might mirror in our club.

I just wanted to remind you that the season for racing HAS begun even though it doesn't appear so outside.

I just finished the book The Nonrunner's Marathon Guide for Women by Dawn Dais. It is hilarious! A terrific combination of good information and humor. The main thing she pointed out was that the marathon itself was only 26.2 miles-in comparison to the hundreds of miles she ran in training to prepare for that day. I am including her website in our links.

As we get ready for this next season, remember each workout is as important as that race day.

And speaking of race day-There are a few coming up in February and March!

The Love 2 Run is a Couples Run on Valentine's Day -registration is at http://www.sportKC.org

Miles for Matt is a 5K walk/run to Benefit Matt Hernan an 8th Grader with a brain tumor. This is on February 21st in Raymore at East Glen School.

http://www.sportKC.org/milesformatt

There are several races to choose from for some terrific causes on March 7th.

Truffle Shuffle to benefit the Jana Pinker Memorial Organization. Jana died of rare liver cancer.

http://www.janaepinker.org

Vertical Dash for Diabetes is a 34 flight stair climb at the Town Pavillion in downtown Kansas City, MO. http://www.kcfit.net

Drumm Farm Trail Run 5K/10K benefits children who attend Drumm Farm.

http://www.drummfarm.org

So, while you are starting the beginning of a great racing season the opportunity to help others and make some great new racing friends and memories are around the corner! I hope the WOW can plan to send some participants to some of these events.

The best thing you can get from being a part of a community of runners/walkers besides the obvious fitness is FRIENDSHIP and SUPPORT. GOOD LUCK MACAE GETTING READY FOR YOUR 1/2 MARATHON!

If YOU have a friend preparing for a big race let us know so we can cheer her on!

I hope to see you on the road!

Teri

It Just Hit!!

It just kind of hit me the other day -- I am training for a half marathon! I have plans to run 13 miles in April. AND APRIL IS NOT THAT FAR AWAY!!!! AHHHHHHHH!!! It almost boggles my mind that I even believe that this is something that I can do.

But I will put in the time and work and if it kills me I will do all I can to run the entire 13 miles!!!

It seems that a lot of the things we do in life just take convincing ourselves that we can do them. I watch high schoolers everyday look at other FFA members and what they can accomplish and never imagine that they could be "those" kids, but I know they could. So why should I look at myself any differently?

Well I refuse to think, "I can't" and am going to reach this goal!!!

Set one for yourself!!! Run for 1 min, try for 2 next time. Eventually that person that couldn't run 10 yards will be running 10 miles!!!!

Lots of Love!!!
Macae

By the way, why do we do this?

Macae and I came together through a combination of Weight Watchers, working with her mom, our daughters being friends, and running 5K races.

When we realized we wanted to expand things and really get this club going, we sat and literally laughed and cried. A lot of it is for fun, but we also want to do our runs to help others.

Stephanie Krider Vest was a sorority sister of one of my classmates from K-12th grade. This woman was a successful and beautiful wife and mother of 3 gorgeous babies.

She, sadly, passed away in December after fighting cancer. She was dearly loved by all who knew her, and had so much support from her friends.

Along with fitness, the mission of the WOW is support for our friends-women struggling or finding glory in whatever life is tossing their way. We hope to bring together all the fabulous women we know to hold each other close. The good, bad , and the ugly as they say! Through thick and thin-literally!


My inspiration is doing what you can do in life while you can do it. Stephanie lived a vibrant life-she sparkled as you will see from her web site. I know no other person with a pink laundry room!

So my friends-Shine on-live fully, embrace every breath.

To share Stephanie's story and continue her legacy, please visit her link.
http://rainkitephotography.typepad.com/stephanie_vest/
We are planning to attend her Pink Laundry 5K next fall!

Love and Peace to my fellow mothers, daughters, sisters, and friends-
Hope to see you on the road girls!
Teri

I Would Walk 500 Miles!

When I was in high school, my cousin Angie and I used to walk in the morning. She didn't really like it I don't think. I would drag her butt out of bed and my aunt would drive her in town. But she turned me on the the Proclaimers. Particularly, the song 500 Miles. (I'm including a link friends!)

Imagine 20 years later. At the Warrensburg Community Center, they have the 250 mile club. Everytime you walk/swim/run 250 miles, you get a "shoe" on the wall of fame. I earned my first last summer. 250 miles with a combination of running/ walking.

So my friends, I am within 10 miles of my second 250 miles-a total of 500 miles. And it reminded me of Angie and I setting out on our walks listening to the Proclaimers. I have ran/walked 500 miles in deliberate exercise in one year! I have ran to St. Louis and back-
I am a jock!
SO-I encourage all of you finding a reason to go-I was mighty proud of figuring I had earned another shoe and gone 500 miles-
I would walk 500 miles
and I would walk 500 more-

It sure feels great
and that's for sure!

Hope to see you on the road!
Teri
Macae and I are freezing out butts off in the snow tomorrow morning at the Polar Bear Run-Pictures will definitely be there-and I will also post from the Groundhog Run on Sunday!
http://vids.myspace.com/index.cfm?fuseaction=vids.individual&videoid=46063331

Join us Saturday, January 24th!

There is a great quote that states "A journey of a thousand miles begins with one step."

Next Saturday, January 24th, Macae and several others are going to be at the Community Center for the Polar Bear Run. And yes, it is outside! The cost is $10 and you will get a great t-shirt. Race time is 9 am.

Now, for those of you thinking-I don't run, don't worry! I spoke with WPR and they said it is for runners/walkers. So possibly a good way to get started if you are interested in running is to walk one or alternate walking and running. It will be chilly, but there is also something beautiful about a cold winter morning I know you would love.

We will be there between 8:30 and 8:45 to get ready. Macae and I have both learned through trial and error some key things for preparing for a race. It's always good to have a nice amount of carbs and protein in your diet the day before. Something that makes your tummy rumbly might not be a good idea as there are no Johnny on the Spots during the race! (unless it is a big one like Komen) Also, drink plenty of water so you are fully hydrated. Your body will run so much better if it has water!
Race day it is good to start with a lite breakfast. Breakfast bars, bananas, apples, toast are all good examples of things that give you a little kick start. Finally, drinks such as vitamin water are good to have before and after the race because they replenish electrolytes. Especially so when it is a hot day outside and you are really sweating. Water is good too!

I did my first 5K last March through Park and Rec. It was ALL uphill. My time was 45 minutes and I did a comblination of walking and running. The next race was in April and my time was 40 minutes with more running. By the Fourth of July my time was 36 minutes all running. I think my best time yet is 32 minutes all running.

The first steps are hard-but they will lead you to your goal. I'm doing something I never dreamed I would, and it all started with that one step!
If you have questions or want to join us Saturday, get ahold of us at http://womenofwarrensburg@yahoo.com
Also-Macae noticed that some of the dates are incorrect for future races. Check back as we post the correct information-sorry for the error!
Hope to see you on the road!
Teri

Working up to the first 5K!!

I have been asked how I got started running, so I thought I would provide you with the training plan I followed before my first 5K!

By the way, I NEVER thought I would be a runner!!!! Not in a million years, but after about 6 months of running I am currently training to run a half marathon this year!!! What a change!

This plan takes six weeks until race day:

Week 1, Day 1: Run 1 min, Walk 1 min. Do 10 times.
Week 1, Day 2:Run 2 min, walk 4 mins. Do 5 times.
Week 1, Day 3:Run 2 mins, walk 4 mins. Do 5 times.
Week 2, Day 1:Run 3 mins, walk 3 mins. Do 4 times.
Week 2, Day 2:Run 3 mins, walk 3 mins. Do 4 times.
Week 2, Day 3:Run 5 mins, walk 3 mins. Do 3 times.
Week 3, Day 1:Run 7 mins. Walk 2 mins. Do 3 times
Week 3, Day 2:Run 8 mins. Walk 2 mins. Do 3 times.
Week 3, Day 3:Run 8 mins. Walk 2 mins. Do 3 times.
Week 4, Day 1:Run 8 mins. Walk 2 mins. Do 3 times.
Week 4, Day 2:Run 10 mins, walk 2 mins. Do twice then run for 5 mins.
Week 4, Day 3:Run 8 mins. Walk 2 mins. Do 3 times.
Week 5, Day 1:Run 9 mins, walk 1 min. Do 3 times.
Week 5, Day 2:Run 12 mins, walk 2 mins. Do twice then run for 5 mins.
Week 5, Day 3:Run 8 mins. Walk 2 mins. Do 3 times.
Week 6, Day 1:Run 15 mins, walk 1 min. Do twice.
Week 6, Day 2:Run 8 mins, walk 2 mins. Do 3 times.
Week 6, Day 3:Run 8 mins, walk 2 mins. Do 3 times.
Week 7 :RACE READY
Be sure to warm up and cool down -- I know you have heard it from every P.E. coach that ever walked the earth, but it is important!!! Oh and drink lots of water! I myself don't like to drink during these shorter runs, but I make sure I have had plenty of water before and after the run!
I purchased a running watch from Wal-Mart (back in the sporting goods section) that I really like. It has a countdown timer, a pedometer, a stopwatch, and it keeps track of mileage, it also has a heart rate monitor that I don't use. You calibrate the watch to your steps and from what I can tell it is pretty accurate for distance. This has been a good way to figure out how far I have gone outside without having to drive the route in my car to use the odometer! Also, I don't have to count my laps at the community center (33 laps are just too many to keep track of without making yourself crazy)!

Have a good run!
Macae

Sign up deadline approaching fast!!!

For anyone that is planning to do the Groundhog Run the deadline for registration is the 20th!!!

80% and 20%

I know on these gray winter days it is hard to get up and get moving. You have to get your running gear on and pile on extra, whether you are going to run/walk outside or heading to the community center. The community center track is usually pretty packed by the time I get there and you spend part of the time dodging folks that are three or four across walking or running and talking -- don't get me wrong a good conversation can make a run go along a lot faster. Anyway, right now it is easy to make excuses to stay on the couch, in a nice warm house, and as my husband likes to say, "eat bon-bons". But once you get it in your head to go, it really isn't that bad -- once you're there you might as well run, and you might as well push yourself to the goal you set out for! They say 80% of the effort is spent convincing ourselves to workout, and 20% is spent on the workout! Remember this the next time you are thinking staying home is the better option!!!

I thought I would also add that probably the song that can get me running when I am tired is "Welcome to the Jungle". Also if you are looking for good workout songs check out the lists on www.fitnessmagazine.com they have tons of very different lists to look at with all different tempos and types of music!!! I have downloaded several songs that I never would have otherwise!

Macae

Adding to Your Wardrobe!

Hello-thank goodness the sun is shining! It might not be at the moment, but the warmer temperatures will be pushing their way back-a great time to get outdoors!

Building a wardrobe is a hassel. We are all women and know that no matter what clothes you have you always wish for something more- smaller, more chic, more comfortable-just more!

I have the solution for you my friends! A lot of these races you sign up for come with the added incentive-a race day shirt! There is nothing as stylish as wearing a shirt you earned for participating in an athletic event-especially if it is for a charity.

In addition to showing off your athletic efforts, you could be advertising for that charity-so spreading the word about a good cause is always a terrific thing to do!

The best part, is that YOU will become more fit and healthy from running or walking in a 5K.

I am so frustrated with my wardrobe, I am doing 2 races next weekend! (Although I don't know how stylish shirts with Polar Bears or Groundhogs will be!)

In all honesty-you do wear your race shirts proudly like a badge of honor. It shows that you have the courage to take a chance and try something daring and new. If you think about it, you grow up wearing your jersey, scout uniform, dance recital costumes, letter jacket, and so on. It's fun as an adult to wear a shirt showing an event YOU were involved in. A lot of times conversations are sparked by your race shirts. But wearing that shirt shows that you care about a cause and you are trying to also be fit and have fun!

So-if you're feeling the winter blahs, in need of wardrobe makeover, sign up! Wearing those race shirts will bring you more self-satisfaction than ANY designer garmet!
Hope to see you on the road!
Teri
:)

Romantic Runner?

Hope everyone is finding a way to get in a run/walk even though we have subartic temperatures. Macae and I are very excited for the Polar Bear Run next Saturday-especially since the forecast is saying it will be 55 degrees next Thursday! Maybe our Polar Bear Run should say "leave the parka at home!"

One thing I've learned about taking up the hobby of running is that you'd be surprised who is, was, or would like to become a runner. (again-we are talking the amateur semi-pro non -professional type of runner!)

I was reading in my Runner's World Magazine and saw an article that I thought was interesting.

Being women, we're suckers for a great romance novel or movie. The Notebook, Message in a Bottle, and Roads to Rodanthe are some of my favorites. All were written by author Nicholas Sparks.

Well, did you know HE was a collegiate level runner and is currently a high school track coach? check out this link!
http://www.runnersworld.com/article/0,7120,s6-243-408--12942-0,00.html

I love music- always have. One thing that really gets me charged up on a run is my playlist.
What songs do you listen to to work out? Another interesting fact is that in some organized runs, they will not let you use an iPOD or MP3-they consider the adrenaline rush gained with your power songs to be an "enhancer" of sorts. Strange!
My favorite song to run to right now is "Your Last Day" by Nickelback
What are some of your favorite workout songs? One the website http://www.nikeplus.com the top song listed by runners was "Eye of the Tiger" which I find hilarious since I grew up a Warrensburg Tiger and we played that song at EVERY sporting event.
If anyone is interested in going for a run or attending the Polar Bear or Groundhog Run next weekend, email us at womenofwarrensburg@yahoo.com and we can help get you signed up!
Hope to see you on the road!
Teri
:)

First Steps

You know, life is full of first steps.
We obviously start them at a young age. Tripping and falling is honestly what we do through most of our lives. Running to goals, making mistakes, tripping and stumbling.

But isn't it great that no matter what mountains we face, we still get up and attempt to keep climbing?

This goes out to all of us who don't give up, who keep struggling, and climbing.

Isn't there a terrific Dr. Seuss book-Oh The Places You'll Go-and as long as we don't give up whether it's a literal or figurative climb-you can accomplish so much!

So whether you're walking, running, stepping, or thinking about it-remember life is a journey and not the destination. (great quote-it's in an Aerosmith song, but I'm sure coined elsewhere!)
Teri

Let's Get Together

I have talked to a few people and let them know the plan for our first gathering, and others of you I have just told about the blog! We are planning to meet at Heroes at 11:30 am on January 31. Some of us will probably plan on lunch there, others will probably just have a sip of tea or coffee. We need to know what size of table to plan on so if you could RSVP to womenofwarrensburg@yahoo.com we would appreciate it!!! We would love to see you there!
Macae

And They're Off!

As I was running over the weekend I had to stop and think "I've been doing this for a year now." WOW! It is a hobby, and I have Running Friends. I am a jock! For those of you who we are recruiting to join WOW pay particular attention to this blog because it definitely pertains to YOU! I know some of you are runners and some are walkers. But you are all women, you're all wonderful (Macae and I concluded this when making our list), and you're all here, in Warrensburg. So let's get together and hit the road so to speak!

During each of my three pregnancies, I always would say "When this baby gets here I am going to Run! Run like the wind!"
Well, needless to say I've had three beautiful daughters and it didn't happen! I didn 't mention the oldest is 14, so I have been saying this for awhile now! It still didn't happen!

What did get me moving was three of my friends at Sterling. It began in January 2008 when LeAnne was diagnosed with breast cancer. She had a double mastectomy on Valentines Day. Another friend, Regina, had found a lump and had to have it biopsied. Luckily it was benign. Then in April, Diane found out her breast cancer had metastized to her spine and pelvis.

I finally hit the realization that your body might not always have the health for you to run , or walk, or even do simple things when you choose. How could I, who was relatively healthy, sit when I did have the health to run?

So my inspiration came from my three friends. And I started running. Needless to say it didn't look much like running. At first, I would go to the Community Center with my friend, Traci, and we would run a lap, walk a lap. Then we worked up to 2 laps. Eventually I could run about 5 blocks. Then it increased from there.

Macae was right with her take on a race. Definitely participate in one to just try it out. When she talked about the KC Komen Race for the Cure, she didn't mention that there are about 25,000 runners/walkers who are there to stomp out breast cancer. That is come girl power!

The St. Louis Race for the Cure is also a magnificent day. My sister in law's Aunt Terry was a survivor of breast cancer and had her gal pals "The Nuts" who had participated for years. They kept up the fight although she was in remission. Sadly, on October 10th, 2007 Terry passed away from pancreatic cancer. But "The Nuts" prepared and fundraised to go back to the St. Louis Race in 08 for the first time without Terry, their leader. She was definitely there in spirit!

Terry's family and friends were all there together again to continue their support for the cause. Her daughter, Tracy, niece Mindy, my sister in law Jen, and I decided to participate as runners. This was a first race for three of us, and Mindy (Marathon Mindy) served as the experienced coach, cheerleader, and tow truck if necessary!

So we ran for Terry with 65,000 other women, families, and friends fighting cancer. That was one of those days you never forget. And as Forrest Gump would say, We just kept on running!

Jen and her cousins are continuing to run and have developed a passion for it also. They are roadtripping to KC to join me in the Groundhog Run. We are also making plans for Komen on June 13th (Jen and I have a goal to raise a combined $1,000) Then there is the PF Chang Rock and Roll Marathon next January 2010. (roadtrip!) That is a longterm goal we are going to work hard this year to reach. Not a marathon, but a half is our hope. (It's still 13.1 miles~!YIKES)

You know there are days I really don't feel like running. But there has never been a run I went on I regretted. I have regetted not taking a run when I am sitting on the couch watching the sky turn pink at sunset thinking "I could be out there! I SHOULD be out there!"

So I run for my friends, and I run for my family, and my three daughters who I hope will take it up.

And there is never a better reminder of why I am doing it than when I am jogging up the street and pass Diane, or LeAnne. They make me feel strong!

I hope that you will consider joining our group. It is for fitness. But more importantly it's for friendship and fellowship with a great group of women! Happy Trails!

Upcoming Races

"Perseverance is not a long race: it is many short races, one after another." -- Walter Elliot
Oh how true that is. If you have not ever signed up and participated in an organized race, please seriously consider it. For me races are about having something to work toward not winning, I am not and have never been fast, but I can finish and that is all I expect of myself. I have improved my time in almost every race I have participated in -- that is my goal and it keeps me running! Set your own goal and join us for one or all of the following races. And for the newbies a 5K is about 3.1 mi.

January 24, 2009 at 9 am
Polar Bear Run 5K put on by our own Warrensburg Park and Rec
for more information and to sign up visit the Warrensburg Community Center or go to the website http://www.warrensburg-mo.com
This race is low pressure, and you get to run close to home. The cost is $10 and will include a t-shirt. WPR provides water for the event.

January 25, 2009 at 9 am (5K) and 10 am (10K)
Children's TLC Groundhog Run 5K/10K
Hunt Midwest Subtropolis, Kansas City, MO
Believed to be the only 5k/10k race in the nation that is totally underground this venue provides a consistent temperature of 65 to 68 degrees year-round. Runner’s World has ranked the Groundhog Run as one of the top 65 races in America. All proceeds raised by the Groundhog Run support Children’s TLC programs and services, directly benefiting more than 500 students throughout Kansas City. Runners are also eligible for a prize drawing for raising sponsor funds. One entry for every $25 raised. All funds raised are tax deductible.
Learn more and enter the race at http://www.active.com (and check this site out for more races)


February 14, 2009 at 8 am
Love to Run 4 mile couples run
KC Downtown Airport
more information and register at http://www.sportkc.org


March 15, 2009 at 10 am
St. Patrick’s Day Run - 4 miles
KC Westport
More information at http://www.kctrack.org

April 5, 2009 at 8 am
Panther Prowl 5K
Cross Country Raymore Peculiar HS
more information at PeculPetes@aol.com

April 19, 2009 at 8 am
Tortoise and the Hare 5K
Excelsior Springs
more information at http://www.goodsamaritancenter.com

April 20, 2009 at 8 am
Broadway Bridge Run for Special Olympics 5K/10K
City Market
more information at http://www.bridgerun@kcpd.org

April 27, 2009 at 7:45 am
Trolley Run 4 miles
KC Wornall
I hear this run is a must do! Yes it is a little longer than a 5K, but I have heard it is all downhill!!!! What can beat that? Not the hills in Cave Hollow!!!
more information at http://www.trolleyrun.org

I will post more races in the future, this just covers the ones Teri and I were looking at up until April. Please mark your calendars for the St. Louis and KC Susan G. Komen Race for the Cure events June 13th and August 10th respectively. It is a site to see so much pink and so many remarkably strong women who are not just survivors, but fighters!!! We know that many of you have been touched by breast cancer and if you have not experienced this event you need to -- you will not forget it! There is nothing like running along up Hospital Hill (look it up, it's a doosie) and thinking you'll never make it until a woman with no hair and a pink shirt runs past and you realize that the little hill that you are facing is really nothing. It is inspiring!

When you are looking at these races you will notice that many are benefits for charities. You can't lose, except for maybe pounds (if that's your aim) -- you get fit and you get to contribute to a charity at the same time!!! What a great thing to do for you and others!!!

I hope to see you at a few races!!!
Macae

Getting this thing going!

Teri and I met today. We have been discussing for several months the fact that we would like to start a women's running club in Warrensburg. As we talked we realized that the women we felt might be interested in joining were of all ages, all fitness levels, and would have all kinds of reasons to be part of a group like this. We also decided that limiting the group to runners would be a disservice to the group and to the women who could join. We would like the group to meet at least once a month to every several months to talk about running and walking events to help us keep moving, to have a chance to share knowledge and wisdom that we have gained, to have a chance to sit down with women with like interest and goals, and to just have fun. Running and walking offer a great opportunity for stress relief, reflection, fitness and the chance to help others through fundraising races. If you are interested in going to some races this is a great opportunity to go with a group and join the fun. If you have already been to some races this is a great opportunity to check out some new ones. Just from Teri and my conversations I have already learned some new things, about workout wear, about some of the races I haven't been to yet, and a few other things. I figure if I can get that much just from talking with one other person -- what could I gain from 10 or 20 other people.
This group is not about winning races, this group is about women being empowered by other women, about gaining knowledge from those who have been there before, and having a good time. It was inspiring to hear Teri say that she had broken away from the old New Year's resolution of "I want to lose XXX number of pounds" and has found the new goal of improving her mile time. I think that says a lot about how running and walking can remake a person and shift your mind set. Running and walking is not expensive -- you don't have to spend a lot of money to do it and enjoy it and it can be for any age.
Whether you want to start walking and transfer into running, or you want to be a better runner, or want to find a walking or running partner, or just make new friends I feel this group will be a great opportunity for many women from Warrensburg and the surrounding area (We figured WOW could be transformed to WOWSA- Women of Warrensburg and the Surrounding Area if you didn't feel you could be classified as from Warrensburg!-ha ha!) to be a part of something. We have invited women of all ages, background, professions, and fitness levels to join us in this quest for fun and fitness. I hope you will be as excited as I am!!!
Macae