Running

Running Tuesdays: Do What You Say

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By Lorraine Kennimouth-Williams

Although I have been exercising for as long as I can remember, I started running because I thought, “it looked like the cool thing to do,” but that’s not why I continued. I started running when I was in my early thirties and living in Germany. Since I taught classes to the military, most of my time was spent around American service members who, by virtue of being in the service, were required to run.

One day while teaching class I mentioned that I would really like to start running, and a military Chaplains’ Assistant took me up on it! He told me he was a runner and needed a running partner to help motivate him. I volunteered for the task at hand. Terry Blomquist became my running buddy! We ran together for several years, and he turned out to be the most amazing mentor ever. Terry and I never ran races; we just “ran.” The longest we ever ran together was 6 – 8 miles – all trail. I had no idea back then what fast was and didn’t know how fast I was! It was all fun and fitness.

At some point during my running I injured my knee and the docs couldn’t figure out what was going on so…. Terry left to return to the States and I stopped running! I stopped running for a VERY long time; in fact I didn’t run for close to 12 years!!

In April 2006, both my husband’s job and mine took us from Washington DC to Lakewood Ranch where the weather was amazing! Through work, I had daily interactions with a Captain who owned a running store and was also the President of the Bradenton Runners Club (BRC); it was he (and the amazing weather) who got me back on the road to running again. When I talked about my desire to run, he essentially would tell me to “put up or shut up”; his attitude gave me the push I needed! Steve Litschauer introduced me to the wonderful folks of the BRC, and it was there a runner was reborn.

I initially started out as one of their slower runner, but it didn’t take long before I was running with the best of them. The Bradenton Runners are the most amazing group of people you could meet; they are the “Runners runner”! Always looking out for the new guys, so inspirational!

One of the most inspirational individuals at BRC I have had the privilege of meeting is Chuck Vanduzee. Chuck is 70+ years old and has run 320+ marathons! Yep – Three Hundred and Twenty plus marathons to date! Chuck got me through my first long run. It was out at Anna Marie Island, and it was 11 miles long. At the time, I had not run anything longer than 8 miles; he talked me through the whole run! I had no idea what he was doing. I just remember him asking me a gazillion questions and showing interest beyond belief in everything I said; it was only when I had finished I realized what he was up to. Chuck is my favorite runner of all time!!

Why do I run? The age-old question…. Not everybody has the passion to run long distance. Many of my friends are extremely athletic with no desire to run long distance – EVER! It is not for everyone. I do it because I enjoy it. I believe it would be close to impossible to run 4+ hours straight if you didn’t enjoy it. I find it to be meditative, challenging, competitive, willpower building, motivational and much more. And…. I still believe I do it because I have something to prove to myself every day. I have an obsession with follow through, maybe because I didn’t witness it as a child growing up. If you say you’re going to do something then do it; simply follow through. Running gives me that – a huge sense of accomplishment. There are many times during a marathon that I have so wanted to just STOP, give up and walk away, but my strong conviction with follow through has never given me permission; it just keeps me going.

We can do anything we want in life; the only thing standing in the way is ourselves. The minute we see this and accept this, life becomes so much more manageable. Running has taught me this wonderfully important message. Therefore I will keep on running.

Running Tuesdays: The Gift of Running

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The question is why.

  • Why get up at 5am period, first of all? And then you go run?
  • Why put your body through it? What about your knees?
  • Why run when you can swim, bike, or at least use the elliptical?

That last one is easy. The elliptical was designed by the devil. Biking bores me. Swimming? I do it, but mostly for cross training or when my legs need a break. But do I love it? About like eating yogurt when you want ice cream.

Now about the body, that one is a little more complicated. If you haven’t already, google “is running good for you,” and you’ll find articles arguing both sides. It seems everyone agrees running isn’t for everyone. Not all bodies are built for it. Yet, many bodies thrive on it, even the pain of it. Here’s an article about pain, in particular the pain that runners, like ultra marathoners, tend to actually crave. As for the knees, thankfully mine haven’t been a problem for me. I believe that’s mostly due to making right choices about shoes, stretching, and rest. Speaking of right choices for the body, I certainly could do more cross training (look for more on this subject in the future). That is where the body is shored up to withstand the life of a runner. For me, I’m fortunate that running is for me and, of course, side with those who believe running is good for the body.

Scott Jurek says he runs to test his body and mind. Good for him. I’m fine with the tests my body and mind have passed and don’t feel the need to prove anything else in those areas. My reason for running is quite simple. I enjoy it. The struggle. The movement. The freedom. The solitude. The choice to think or not to think. The release. The joy. And when you cross a finish line knowing that you enjoyed the journey and completed what you committed to, you are stronger and have the peace of accomplishment. The pain is worth it.

Ryan Hall says he runs because God gifted him to, and he believes it glorifies God to use that gift. I’m no Ryan Hall. But I do thank God for giving all of us the gift of running.

To Do #8, according to science

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In an article posted yesterday, Jeff Haden lists nine things science says to do to be happier. Here’s #8 (time to “moderately” hit the pool):

8. Exercise for twenty minutes after you wake up.

Researchers at the University of Vermont found that aerobic training of “moderate intensity,” with an average heart rate of around 112 beats a minute–elevated, sure, but it’s not like they were hammering away — improved participants’ mood for up to twelve hours after exercise.

According to Dr. Jeremy Sibold, “Moderate intensity aerobic exercise improves mood immediately and those improvements can last up to 12 hours. This goes a long way to show that even moderate aerobic exercise has the potential to mitigate the daily stress that results in your mood being disturbed.”

And you’ll also feel smarter; exercise creates new brain cells and makes those new cells more effective. As Gretchen Reynolds says, “Exercise does more to bolster thinking than thinking does.”

So there you go: Work out first thing. Feel better. Be smarter. Sure, you could work out after work, but then the happy feelings and extra brain power will be wasted while you’re asleep.

Remember, you only need to do about 20 minutes of moderate aerobic exercise. For most people, “moderate” means your heart rate should be within 100 to 120 beats per minute (depending on age, fitness level, medical conditions, etc.).

That’s a small price to pay for being happier all day.

Running Tuesdays: “You Do That On Purpose?”

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By Michael Wilder

I always love conversations that start off with, “So what do you like to do for fun?” In response to that question I usually respond with the typical stuff of spending time with family or hanging out with friends. Eventually, my love of running does find its way into the conversation. Thus brings the follow up question “Why do you run?” or “Why would you put your body through that?” I just simply tell them it makes me feel good, which satisfies their need to know why. But just because my response is simple, simple it is not (Yoda Voice).

In order to understand why I run I have to go back to where it started. In high school, I was on the track team which meant running regularly. But you graduate high school and then what…Life is what! Life gets busy and without a designated time or motivation to run it is not on the radar. Business in life for me was college, marriage, and work. Then motivation hit hard in 2010. I remember one night after eating at Olive Garden I came home and got on the scale. I never weighed myself because frankly I never cared about such things. But that night I did and was shocked to see 220 pounds staring back at me. When I graduated high school in 2004 I weighed 175 pounds, and now in 2010 I had gained 45 pounds. So this shocking news became my motivation to run. It started off slow with just interval training and only a few miles a week. Then I went longer, faster, and the weight started going down. Fast forward to today, and I am back at my high school weight of 175 pounds. So in the beginning I ran because of my weight. And to be honest I still do. There are times where I run so my guilt of eating will be offset. There are times where I look down at my body and see 220 pounds and not 175 pounds. Running and your physical body starts as a mental attitude not a physical one.

The other reason why I run lies with my work ethic. I am driven by personal motivation. I see something I want and I go after it. Another way to say it is thinking of the end in mind. On long runs people say take 1 mile at a time. For me, I always think about the end in mind. I think about what the course does on mile 12 while I am on mile 2, or my favorite thing to think about is eating a peanut butter bagel and ice coffee at the end of a run (I always eat the same thing after every run). I visualize what I need to do, go out and do it, and it feels great when I accomplish it! Running is like the reset button for my body, both physically and mentally. Running just allows me to get refocused on life.

When I say I run because it makes me feel good, what I mean is…

  • …I run because I care about my weight and how I look.
  • …I run because I like the challenge.
  • …I run because it refocuses my mind.
  • …I run because of peanut butter bagels and ice coffee.
  • …I run because I can.

Running Tuesdays: Final Contributor

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Starting this next Tuesday, I’ll be posting content on running. And in order to cover it well, I’ve invited three running friends (Lorraine, Michael and Monika) to guest blog along with me. We’ll write about things like training routines, equipment choices, etc. We will each take a turn at addressing the same topic. Should be fun.

You’ve been introduced to the guests, so now it’s my turn. Welcome to Running Tuesdays!


  • Runner since 2007. An unintentional jogger prior. Following masters degree work, running became my new “study.”
  • Weekly Mileage:15-20. For the first five years I averaged 1,000 miles year round. Surgeries and injuries have me working to keep one foot in front of the other.
  • Runs in Brooks Pure Flows, or whatever neutral shoe I find on runningwarehouse.com. Right now I’m liking Nike Air Zoom Elite
  • Age Group: 45-49
  • Favorite Accomplishment: 2 Ragnar Relays (1 regular, 1 ultra. Don’t ask me to do another ultra.)

Running Tuesdays: Introducing Lorraine

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Starting this next Tuesday, I’ll be posting content on running. And in order to cover it well, I’ve invited three running friends (Lorraine, Michael and Monika) to guest blog along with me. We’ll write about things like training routines, equipment choices, etc. We will each take a turn at addressing the same topic. Should be fun.

So by way of introduction, for the next few days you’ll read a quick bio of one of the four of us. Welcome to Running Tuesdays!

Guest Blogger Lorraine


How long have you been running? 10 years this time around. I ran in the early 90’s, had an injury and stopped. I started to run again when I came to Florida in 2006 

Average Weekly Mileage? Approx 30 -35 miles per week, 50 when in training

Shoe brand preference? Mizuno Wave Rider HOWEVER, just started to wear Adidas Adizero Boost in the last couple of weeks and I LOVE them!

Race Age Grouping? 55 – 59 

Favorite running accomplishment? Boston Marathon, April 2016

Running Tuesdays: Introducing Monika

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Starting this next Tuesday, I’ll be posting content on running. And in order to cover it well, I’ve invited three running friends (Lorraine, Michael and Monika) to guest blog along with me. We’ll write about things like training routines, equipment choices, etc. We will each take a turn at addressing the same topic. Should be fun.

So by way of introduction, for the next few days you’ll read a quick bio of one of the four of us. Welcome to Running Tuesdays!

Guest Blogger Monika


1. How long have you been a runner? 
I started to jog in late 2009 and in 2010 I did my first 5 and 10K race. In Jan 2011 I did my first marathon so I think I have been a true runner since Jan 2011 

2. What is your average weekly mileage? 
During marathon training I get 50M in per week. Otherwise 35-40M per week 

3. What is your shoe brand preference? 

On. A shoe made in Switzerland – very light but still a good stability shoe for me 

4. What is your race age grouping? 40-45 

5. What is your favorite running accomplishment? 

I never believed that I was capable of qualifying for the Boston marathon. And in 3 month of very hard and consistent Cross Fit and run training I ran the race of my life. I ran 17min faster than I did at the Chicago marathon in October 2014. I qualified with a 3.38.28 ( I needed a 3.45.00 for Boston ) in September of 2015. 
Although I truly love every race finish line! I always get tears of joy! 

Running Tuesdays: Introducing Michael

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Starting this next Tuesday, I’ll be posting content on running. And in order to cover it well, I’ve invited three running friends (Lorraine, Michael and Monika) to guest blog along with me. We’ll write about things like training routines, equipment choices, etc. We will each take a turn at addressing the same topic. Should be fun.

So by way of introduction, for the next few days you’ll read a quick bio of one of the four of us. Welcome to Running Tuesdays!

Guest Blogger Michael


1. How long have you been a runner? 

Been running since 2010, so 6 years now.

2. What is your average weekly mileage? 

Not training for a race it would be 15 miles a week.

3. What is your shoe brand preference? 

I wear Asics and for the last 2 years its been the Cumulus model.

4. What is your race age grouping?

30 to 34 

5. What is your favorite running accomplishment? 

Completing the Goofy Challenge during the Walt Disney World Marathon Weekend in 2015 and I look forward to doing it again in 2017!

Laying It Down…AGAIN

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Just because you make one statement or decision of commitment doesn’t put you in autopilot for the rest of your life. You aren’t clear of ever having to restate or redecide you will follow through. For example, Brad Johnson wrote about this in his book on forgiveness. When Jesus said we should forgive 7×70, he was talking about more than just the surrendering of the spirit. He was also talking about understanding follow through is a process that might take a while. It’s very much understanding the discipline of daily carrying your cross.

  • Like a runner who has to continuously set the alarm clock for dark thirty
  • Or the husband who has to choose to listen attentively rather than hold the hand up because it’s 3rd and long
  • Or the nursing student who might have to try one last time to pass anatomy to move forward in the program

Laying it down the first time probably was a big deal. Maturing to the place where you know laying it down is an ongoing journey is a whole different level of big deal.

Chris Tomlin’s “Lay It Down” speaks into this subject very well:

With this heart open wide

From the depths from the heights

I will bring a sacrifice

With these hands lifted high

Hear my song, hear my cry

I will bring a sacrifice
I lay me down I’m not my own

I belong to you alone

Lay me down, lay me down

Hand on my heart this much is true

There’s no life apart from you

Lay me down, lay me down
Letting go of my pride

Giving up all my rights

Take this life and let it shine


It will be my joy to say Your will Your way always

4 Running/Life Seasonal Questions

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I’ve lived in Florida for 30 years, but I’ve only been a runner 9 of those years.  In the fall of 2007, I graduated from an occasional jogger to an intentional runner.  When the summer of 2008 came around, I encountered for the first time what it means to have to change gears because of the rise in humidity and heat.

A friend (occasional runner) brought this up today-how he’s challenged to run over a mile right now, having trouble breathing, etc.  Breaking News: Running in December is not the same as running in July!  After that conversation, it crossed my mind how the adjustments runners must make based on seasons is very applicable to seasons of life in general.  

  • Season of raising a young family
  • Season of transition (job changing, moving, retiring, empty nesting)
  • Season of busyness (school starting/ending, holidays, kid’s recreational activities)
  • Season of recovery (from surgery, from loss, from the other seasons)

With that in mind, here are some questions from a runner’s perspective that might help you get through your season of life. 

1.  How long might this season be?

This might sound trivial, possibly unnecessary. Think about it though. A woman knows roughly how long her pregnancy will be.  We all know how long winter lasts.  That knowledge, in some sense, gets us through that period of time.  So, to the best of your knowledge, determine how long your season might be.  Do some research on empty nesters.  Read about how long to expect your family to acclimate to a new city.  Step one, know the length of your season.

2.  What adjustments do you need on make?

One adjustment I’ve made in the past for the summer is to move indoors, train on the treadmill.  Another is to change my weekly routine-how many days I run and how long each run will be.  And every year it may look different.  Your adjustments might be changing your bedtime or when the alarm goes off.  Maybe using social media more or less.  Your whole routine of life may need assessing.  Not a problem.  If you’ll embrace it, you may find some exciting changes that you’ll wish you’d made long ago.

3.  What should your pace be?

Summer running pace is much slower.  You find that out the easy way or the hard way.  Making adjustments can also be easy or hard.  So pace yourself.  Don’t put too much pressure on finding your new norm too quickly.  Be gracious to yourself.  It’s a new season.  

4.  What are your short term goals?

Summer is not racing season.  Much like baseball players in the winter or football players in the spring, you should set some short term goals that keep you in shape for the “show.”  If survival is all you can manage, then shoot for it.  Most likely, you can do more than survive.  You might actually consider hiring a life coach to walk you through this season.  If you are pretty good at goal setting, then determine what you hope to achieve by the end of this season.

God brought you to this season.  You don’t have to dehydrate, heatstroke, or find yourself on the side of the road asking yourself how did you get there.  Stop right now and make yourself answer these questions.  This season will pass.  Get the most out of it.  Determine the length, make adjustments, set your pace, and reach for your goals.