Tag: running

Running Toward Hope: A Marathon of Movement and Love

by stephsimply, posted in Simple Observations and Musings

“Every run is a work of art, a drawing on each day’s canvas. Some runs are shouts and some runs are whispers. Some runs are eulogies and others celebrations.”—Dagny Scott Barrios

A group of three people, including a man in a green hoodie, a woman in a bright orange top with a running bib, and a woman in a gray sweater, gather smiling at a running event in an outdoor setting with other runners in the background.
Just before the start of the marathon I took time to get a hug from my two biggest supporters throughout the training process: my husband, L, and my daughter, R.

A Morning of Reflection and Gratitude 🌅

A light mist fell as an overcast gray morning began to chase away the night. I stood quietly in a throng of animated runners, taking deep breaths as reflection and gratitude washed over me. Months of preparation had led to this moment, and I felt thankful not only for my health but for the loving support that carried me here—to this celebration of movement, resilience, and connection.

Running as an Act of Hope ✨

It had been ten years since I last pinned on a bib for this distance, and my body hummed with anticipation, hope, and belief—the belief that movement is for everyone at every age, and that it is, in itself, an act of hope. I was about to embark on an emotional 26.2-mile trail of faith that became more about the people who supported me than the miles themselves.

Discovering Joy in Gentle Movement 😄

I came to running later in life, and it wasn’t easy at first. Only when I learned to approach running gently—to let go of preconceived (and societal) notions of what running “should” be—did I discover paths full of freedom, clarity, and renewal. Movement, whether running, walking, dancing, or stretching, benefits body, mind, and spirit. It brings a sense of structure to an often chaotic world and offers a feeling of accomplishment—if nothing else goes right in a day, at least I moved my body. Movement brings us alive to ourselves, our spirit, and, in turn, to the world around us.

The joy, I’ve learned, is in the doing—not in attaching to a pace, distance, or goal. Those things can be part of the experience, but they aren’t required.

A man and a woman embrace warmly in a crowded setting, both smiling in a moment of connection before a marathon.
Maddie’s, my daughter, boyfriend, Connor, flew all the way from Austin, TX to be part of this event. Together, with Maddie, he helped plan the marathon surprise of a lifetime!

Redefining What It Means to Age 🧓

As I neared my 60th birthday, I began to notice messaging that framed this decade as one of limitation. I decided instead to flip the narrative and celebrate the 60s as a decade of possibilities. Why not run into this new decade the way I ran into my 50s—with eyes and arms wide to adventure?

Training with Gentleness and Grace 😌

Since I was already running regularly, I committed to training for a marathon, but this time with gentleness. Instead of a traditional four-month build-up, I created a ten-month plan that encouraged patience, routine, and presence. Twice-weekly strength training and yoga joined the schedule, as did listening to my body and using the run-walk-run method as needed. I also focused on proper hydration and fueling before, during, and after runs. Most of all, my husband and daughter supported me from the very beginning—their quiet, everyday encouragement becoming a steady foundation of strength.

A woman running on a street wearing a bright pink long-sleeve top, black leggings, and a cap, displaying a race number on her waist.
Gentleness was a large part of the 10-month training block that led to this moment of hope and celebration.

Adapting Through Life’s Curveballs 😰

Training for a marathon brings rhythm and structure to daily life—the early morning runs, the long weekend miles that lengthen gradually, and the sweet evening stretches after dinner. But life, of course, has its curveballs: weather shifts, fatigue, scheduling conflicts, unexpected events, and bouts of self-doubt. With age, though, I’ve learned to adapt rather than resist these realities, co-creating a practical, flexible approach to progress.

As my weekend long runs grew longer, my husband and daughter often appeared—driving by, stopping to cheer, or jogging beside me for a short distance. These small bursts of love in action fueled my heart and kept me going. Training, I realized, was less about mileage and more about cultivating fortitude, flexibility, and gratitude—along with a dash of fierceness—all essential life skills carried from the road.

A group of enthusiastic spectators cheer on runners during a marathon, surrounded by autumn foliage and a partly cloudy sky.
Maddie, and my husband, John, often showed up during the last few miles of my Saturday long runs to cheer me on as Maddie is seen here doing during the actual event itself.

Race Day: A Celebration of Love 💖

As the marathon began, the city of Huntington vibrant in energy, rebelling against the lackluster sky. Rhythmic footfalls and nervous chatter surrounded me as runners jostled for position. Warmly dressed spectators cheered, waving handmade signs against a backdrop of burnished orange, crimson, and yellow autumn trees. Little did I know that my daughter had turned this event into an outpouring of love.

Surprises Along the Course 🫢

At the start, my husband, daughter, and her boyfriend—who had flown in from Texas to surprise me—stood cheering. But that was only the beginning. Every few miles along the route, my daughter had arranged for friends, family, and coworkers to appear, waving signs and calling my name. I didn’t realize the scope of her plan until near the end, but each familiar face filled me with renewed energy, gratitude, and joy.

A female runner in a bright pink shirt crosses a street marked by traffic cones, while a supporter holds a sign nearby in a lively downtown setting.
The look of complete surprise when I see my sister, Traci, and her husband, David, around the 19-20 mile mark of the marathon. I had no idea they would show up along the route!
Two women running together on a city street during a marathon, with one holding a sign. They are surrounded by a lively atmosphere and shops in the background.
Of course, I had to veer off the path to give her hug, which helped uplift me over the next few miles.

Crossing the Finish Line 🏁

As I turned toward the final quarter mile, a group of race volunteers began singing “Happy Birthday” while my daughter’s boyfriend joined for a short burst of encouragement. My husband stood outside the stadium offering final words of encouragement, and my daughter met me at the bottom of the stadium ramp to run beside me as I approached the finish line. I wasn’t just completing a marathon; I was receiving the best birthday gift—a living reminder of love: a convergence of community, family, and friendship. It was a story of hope, purpose, generosity, and perseverance—the joy and power of a shared journey.

Two volunteers wearing bright reflective vests stand by a crosswalk in a park-like setting with blooming flowers and trees. In the background, a pathway leads towards a building under a cloudy sky.
This was the point, less than a quarter mile to go, when a group of race volunteers, led by an unknown female spectator and Conner, joined in to sing “Happy Birthday” to me as approached and rounded the corner to the finish line.

The Marathon as a Metaphor for Life 🪞

This journey mirrors life: we move forward by faith and grace, one step at a time, through both joy and challenge, supported by others who believe in us. That’s the power of movement—it connects us to our bodies, to others, and to something larger than ourselves. Choosing to move, to train, to keep going even when the path feels long, is an affirmation that with faith, growth and renewal are always possible—at any age.

Movement as a Lifelong Invitation 💌

Movement can take many forms: walking, stretching, dancing, or choosing to train for something big. The point is to move with intention and persistence, to embrace your own journey, and not attach to societal and social media messaging. Just move—and let movement open the door to new possibilities, both inner and outer.

A runner crosses the finish line at a sports stadium, with spectators in the stands and a clear blue sky overhead.
Maddie runs alongside me for the last few feet, just as she did in 2015, to encourage across the finish line. Once I was close to the finish line, she dropped back behind the rope to let me finish alone. However, I really wasn’t alone. I was surrounded by a giant embrace of joy, hope, and love of family, friends, and community!!

The Joy Continues ☺️

The rhythm of footsteps, the smiles for miles, and the faces of loved ones along the route are forever imprinted in my heart—all reminders that every step matters. The marathon finish line was crossed, but the renewed sense of possibility and joy continues. Whatever your pace or path, keep moving forward—heart, mind, and spirit. You never know what acts of hope and love may be waiting for you along life’s path.

A group of runners participating in a marathon on an overcast morning, with diverse individuals wearing colorful athletic clothing and cheerful expressions.
The joy, and the journey of love and hope, continues . . .

A Grateful Heart 💜

P.S. Thank you to the countless and nameless MUM volunteers who invested hours of time to ensure the safety and success of runners, walkers, and those beloved spectators. And, an extra special heartfelt thank you to my friends and family who celebrated this milestone with me. And to Maddie and John, I love you to the moon and back.

A group of three smiling individuals taking a selfie on a subway or train, with a map visible in the background.
I wonder where the next path of adventure will lead?
An assortment of hydration and energy products for runners, including electrolyte tablets and energy gels, arranged on a wooden surface.
Shout out to Precision Fuel and Hydration for the support during this training journey! I learned a lot from your team.

Pearls of Morning: Lessons from Spider Webs and Stillness

by stephsimply, posted in Simple Observations and Musings

“Heavy dew this morning and every spider web in the garden is strong with pearls of moisture…. webs wherever I look, all shining things of silver beauty.–Edwin Way Teale

A close-up of a dewy spider web illuminated by streetlights in a quiet early morning setting, with blurred traffic lights in the background.

The Quiet Wonder Before Dawn 🌅

It was an early fall morning. Darkness still clung to the earth in a cool embrace. The traffic lights—green, yellow, red—continued their rhythm despite the empty streets. The air was cool and humid, and the hush before dawn rested easily upon the road. Pausing at the red light before continuing my jog, I noticed a spider web dappled with dew within the frame of the traffic light. I stopped in my tracks; upon closer inspection, I saw countless spider webs, draped with baubles of dew, hung from light poles and electric lines—even within the traffic lights themselves.

Hidden Beauty in Plain Sight🚦

I was awestruck by the beauty of the webs, looking ever-festive in the glow of lights—an unexpected wonder, shimmering high above me. After a few moments of appreciating the beauty, I jogged on through town, questions forming in my mind. How did they get so high? Why had I not previously noticed something so extraordinary hiding in plain sight? How many other marvels were hiding in plain sight, waiting for someone to notice?

A serene landscape featuring rolling hills partially obscured by a thick layer of fog, bathed in soft, diffused light, creating an ethereal atmosphere.

When We Slow Down Enough to See 🤓

It occurred to me that more often than not, we rush through the routine of life overlooking these mini-marvels—the ballet of fall leaves chasséing from tree to stream, then pirouetting along water currents; sinuous streamers of fog tendrils meandering around hilltops; or, the multiplicity of ice crystals frosting over a car’s windshield to name a few. These wonders are woven into daily life: from the cantaloupe-colored brilliance of sunrise over the Ohio River to the glimmer of moonlight on a frost-covered lawn; from flower-like fungi blooming on fallen logs to a puppy seeing its own reflection in a puddle. Beauty surrounds us, waiting to be noticed. Like the invisible art gallery of spider webs in traffic lights on my morning jog, most go unnoticed until the light hits just right. However, when we take time to pause and pay attention, beauty will often reveal itself in unexpected yet common places, including stoplights.

A close-up image of a brownish mushroom growing on a tree trunk, highlighting its textured surface and natural surroundings.
Flower-like fungi “blossoming” from fallen tree branch

The Power of Morning Stillness 😌

That early-morning observation turned meditation centered my day. It offered more than one lesson and served as a reminder that the morning placidity can bring a sense of calming clarity before the noise of the day. Making time for stillness in the morning, whether sipping coffee, walking a beloved pet, or sitting in prayer meditation—offers an opportunity for spaciousness at the day’s start. A moment to center, notice, reflect, and connect. Even a few minutes of stillness can offer us an opportunity to ground ourselves and recalibrate our perspective. If we grow quiet enough, we may remember that peace resides within us. That is not to say that peace is the absence of movement, purpose, or challenge, but rather it is a strong presence within us—much like the hidden strength within the delicate spider web. 

A close-up of a spider web adorned with dewdrops, creating a sparkling effect against a blurred green background.
Photo by Pixabay on Pexels.com

Lessons from the Web: Resilience and Renewal 🕸️

As I reflected on the morning jog through town, I realized that each web represented perseverance, fortitude, and tenacity–three key qualities essential for growth. Each morning, orb-weaving spiders consume their protein-rich webs to reclaim the silk for rebuilding. This ensures the new web they build in the evening is fresh, sticky, and strong enough to catch plenty of prey. Through practice, the spiders gain strength and instinctively how to rebuild after storms and strong wind.

The spiders’ resilience serves as a reminder that we, too, have the grit to rebuild after disappointments, setbacks, and loss. Like the spider, rebuilding our lives is often quiet work that begins only after we have nourished body, mind, and spirit. The spider’s persistence mirrors our own–delicate and determined–reconstructing through incremental, small steps. Life, like the spider’s web, is fragile, yet we too possess tensile strength—centered in faith—that guides us as we restore, renew, and rebuild. 

A close-up view of a spider web adorned with numerous droplets of dew, reflecting light and creating a sparkling effect against a dark background.

The Threads That Bind Us 🕷️

The spider’s web, where no thread stands alone, echoes the interconnectedness of our own lives. We are part of a collective. As the light shone through the webs, each dew drop caught the light, refracting color and seemingly creating miniature worlds. Just as the traffic/street lights played across the spider webs’ dew drops, our connected lives reflect multiple roles–friend, spouse/partner, worker, neighbor, parent, child, citizen . . . . Each strand of life possesses a quiet strength that is integral to the whole. In fact, the integrity of the web depends upon the strength and resiliency of every strand. Each facet of our lives holds and reveals meaning; together, the varied strands of our lives unite the whole, creating an array of meaningful relationships.

A close-up view of a beautifully intricate spider web adorned with dew droplets, creating a delicate display of nature's artistry in black and white.
Photo by don chowdhury on Pexels.com

Finding the Extraordinary in the Ordinary 🌃

In the end, the light changed, and I crossed the street as the sun rose, erasing the glimmer of those webs. Yet the image remains—reminding me to keep looking for the extraordinary in ordinary places. Perhaps it waits in the quietude before dawn, a pause at a red light, or the hush of nightfall. So many interlaced moments shimmer within the droplets of daily life, waiting for those willing to see. Those silky webs may vanish with daylight, but their pearls of wisdom still glimmer within me, reminding me that beauty often hides in ordinary light.  

May we all learn to look a little longer, to pause at life’s red lights, and to notice the silken threads of beauty connecting us in the quiet hours of dawn.

Running with Purpose: The Charleston Distance Classic and My Marathon Journey

by stephsimply, posted in Travels
The West Virginia State Capitol building with a golden dome, surrounded by trees and a pastel sky at dawn.
The CDC starts in front of the state capitol of WV.

A Quote to Carry Me to the Start

Dean Karnazes is often credited with saying, “Run when you can, walk if you have to, crawl if you must; just never give up.” His words echoed in my mind while I was experiencing a case of collywobbles as my family and I drove to Charleston, WV, in the predawn hours of Labor Day weekend. Only weeks earlier, I had decided I had built enough base fitness to run the Charleston Distance Classic (CDC), “America’s 15-miler.”

A joyful runner in a race, wearing a white shirt with a 13.1 badge and black shorts, excitedly posing with a water bottle while making a peace sign.
Ready to run the CDC!

Returning to the Classic After Ten Years

It had been more than ten years since I last ran it. In my previous two runs of the CDC, the weather was formidable, with the typical August heat wave bringing high heat and humidity. In fact, it wasn’t unusual to see runners collapse on the course—or cross the finish line only to collapse into the arms of medics from heat exhaustion.

Two women pose together smiling in front of a large government building with a golden dome, one wearing a race bib and athletic attire while the other is in casual sportswear.
My daughter was texting me messages of support throughout the race, so Siri could read them to me in my ear as I ran.

How Running Has Changed for Me

Life was different ten years ago. Besides being younger, I was fairly new to running and relied heavily on veteran runners for guidance. On one hand, I was fortunate to have others with whom to train; on the other hand, I didn’t yet have the aerobic base they had built over years. Plus, when I started running, I gave up strength and flexibility exercises, which I now know would have helped me. Instead, I focused on keeping up with others and hitting the weekly mileage goals.

Runner stands on a swing-shaped structure in front of the West Virginia State Capitol, smiling and wearing a race bib, under a clear sky.
Ready to swing into action.

Building Balance and Training for a MarathoN

Over the past decade, I’ve taken breaks from running—first from burnout, when I missed other forms of exercise. I rotated through strength training, yoga, walking, and cycling, always circling back to running. The pandemic brought running back to the forefront, as gyms and studios were closed.

Since then—and one major surgery later—I’ve learned to build a more balanced approach to exercise that includes a wide array of modalities, running among them. I exercise now for the joy of movement, as well as overall wellness. Still, I enjoy the discipline of a challenge. This year, in honor of another decade milestone, I’m training for the Marshall University Marathon (MUM)—the full 26.2 miles. Rather than follow a standard 16-week plan, I began in January, gradually building my aerobic base.

Runners lined up at the starting line of a race on a road, with traffic lights and spectators in the background.
The starting line for the CDC.

A Perfect Day to Race

It was this extended training that gave me confidence to run the CDC again. In addition, the weather worked in my favor. Temperatures were in the 50s when the race began in front of the state capitol. Running along the Kanawha River in the first mile, runners quickly spread out as paces varied.

View of a bridge with steel beams and a roadway, featuring a few pedestrians in the distance.
The South Side bridge, which runners crossed twice–near mile 3 and again at mile 8.

“Capital Hill PUnishment” and the Course Challenge

Before long, we crossed the South Side Bridge and began the long trudge up Corridor G, aptly nicknamed “Capital Hill Punishment”—two miles of climbing. As if that weren’t enough, the course then wound through three hilly miles of Charleston’s South Hills neighborhoods. By the time we returned to the South Side Bridge, eight brutal miles were behind us. The final seven were mostly flat, except for one last incline near the end—just when our legs were good and toasted.

My Cheer Squad: John and Maddie

The CDC is a great spectator race, and I was lucky to have my husband, John, and daughter, Maddie, there. They were tireless cheerleaders, walking all over Charleston to encourage me. At the start, Maddie urged me on with excitement. At mile eight, as I crossed the South Side Bridge for the second time, she even ran alongside me for a short stretch, offering encouragement.

Between miles 11 and 12, they found me again, cheering and taking my empty handheld water bottle—by then more of an annoyance than a help. At Laidley Field, Maddie’s voice carried as soon as I stepped onto the track, her shouts of encouragement giving me the final push.

A person jogging on a city street with a garbage truck parked nearby and a multi-story building in the background.
This was mile 8. Afterwards, there was mostly flat course, EXCEPT for a last incline during the very last mile before the finish line. UGH!

Lessons from the Endless Last Mile

Honestly, that last mile seemed endless, and I learned a powerful lesson: even the final mile is still a mile long. My mental discipline slipped, and the fortitude that carried me there begged for rest. I grew whiny and irritable, which only amplified the aches and pains I had managed to ignore until then. It reminded me of my reaction in the last mile of a half marathon I ran this past spring in Asheville, NC.

Scenic view of a riverbank with lush greenery, walking path, and a bridge in the distance under a clear blue sky.
The beautiful Kanawha River that flows through Charleston, WV.

Strengthening My Fortitude

That last mile taught me what I must carry into the last weeks of marathon training: when the long runs get longest, I need to focus on strengthening my fortitude—especially at the very end. This, for me, is the hardest part. I try to follow the advice of Olympian Jeff Galloway (who is also credited with establishing the “Run-Walk-Run” method) to smile at each mile marker—since smiling releases those feel-good chemicals and helps relax the body. He also suggests repeating a mantra or power word. Perhaps I need to lean into this more.

Remembering My “Why”

I also need to remind myself of my “why” when the going gets tough. With the MUM, I hope to raise awareness for Branches Domestic Violence Shelter. Branches provides emergency shelter, legal assistance, counseling, case management, and even meal delivery for domestic violence survivors. Their work saves lives. If my miles can help encourage even a few people to support them, that will mean as much to me as crossing the finish line.

A smiling woman holding a medal, wearing athletic clothing, stands next to a post in a race finish area, with a crowd and tents in the background.
Feeling so grateful for my family, love, and support at the end of the CDC.

Running Differently, Running with Gratitude

Ten years later, I run differently. I take walk breaks when needed, and I’m grateful to still have my health. Running gives me energy, provides structure, and fills me with joy and purpose. Not every run is great, but each mile contributes to my community by keeping me connected to local races and to my own mental, physical, and spiritual well-being. Running also pulls me outdoors, connecting me with the Creator and with the delight of each season.

Never Give Up—In Running or in Life

Running the CDC reinforced the lesson of never giving up. I may be entering a new decade, but that doesn’t mean I have to give up striving for new goals—even if it means crawling to achieve them. Perhaps I’ll see you at the MUM. If not, I hope you’ll create your own journey. Either way, I invite you to celebrate with me—by supporting Branches or by committing to your own goal. Adjust as you must, but never give up. Step by step, with fortitude, tenacity, and a few deep breaths, you can do it.

A running event starting line with an inflatable arch labeled 'Appalachian Timing Group' on a red track, set against a clear blue sky and distant hills.
Never give up! You can cross whatever finish line in life you need to cross!

Exploring Meeks Mountain Trails: Miles of Magic

by stephsimply, posted in Travels

“Time spent among trees is never time wasted.” — Katrina Mayer

A Cool Morning in the Woods

The path is clearly marked.

It was one of those rare cool mornings in July after a long-held heat wave broke. The earthy summer scents of damp ground and musky moss filled the air. The crunch of detritus under our hiking shoes rose as the sounds of traffic on WV 34 faded into the background. 

My dad and I were in our happy place, discovering new trails hidden in plain sight in the woods.  However, it was clear from the start, we were not alone. Imprints of four-footed friends as well as knobby tire tracks indicated an array of outdoor enthusiasts were also enjoying these well-worn paths.

Discovering Meeks Mountain Trails

Welcome to Meeks Mountain Trails! (My Dad, Larry Musick, featured in this photo.)

We arrived at Hurricane Park to hike Meeks Mountain Trails, a printed map of all the trails in hand. However, we were unsure where to start since this was our first visit. As luck would have it, we encountered a park worker who enthusiastically explained the trail system—including the way the trails were marked and the level of challenge for each trail. He recommended the red and white trail on our first visit and offered advice for future, more challenging, hikes.

A Community-Built Gem

Photo by Philipp M on Pexels.com

Meeks Mountain Trails is a gem of a trail system close to home.  With more than 34 miles of trails, it is a haven for hikers, runners, mountain bikers, and primitive campers alike. Despite being interconnected, the trails are well-marked, with varying degrees of difficulty and length. It is easy to dip in for a short hike, commit to a long trail run, or tackle a challenging mountain bike route. 

According to the Meeks Mountain Trail Alliance website, the trail project began in 2018 with a desire to increase the health and well-being of the surrounding communities as well as increase opportunities for economic growth. Since then, over 600 volunteers have logged over 35,000 hours building and maintaining trails in cooperation with the city of Hurricane and private landowners, the Meeks family. 

Our First Hike: The Red and White Trail

A fallen log with beautiful, flower-like growth on it.

My dad and I followed the park worker’s advice and hiked the red and white trail–a gentle introduction to the Meeks Mountain Trails (MMT) system. This 3.2-mile trail offered us comfortable challenges, with exposed roots, rolling, rocky ascents and descents, a stream crossing, and switchbacks to keep things interesting. We thoroughly enjoyed the dappled morning sunlight as we made our way up, over, and around the trail. We marveled as a mountain biker powered up a sharp, twisting incline. A hesitant dog appeared to balk at the idea of crossing a stream while his running companion tried to coax the dog across, leaving us smiling.

Something for Everyone

Trail map that can be found online for Meeks Mountain Trails.

The MMTA offers a wide array of trail lengths and challenges, from one mile to over ten miles. It appears to be one of those places in which the more you visit, the more complex and nuanced you can make your outdoor adventure. The trails are well-marked by a color-coded system, but it’s advisable to look over the trail map and descriptions of each trail, found on the MMTA website, before embarking on a Meeks Mountain Trails adventure.

There are trails for beginner-friendly walks, which is what the Hurricane Park employee described to us as family-friendly trails, appropriate for parents with younger children. There are more moderate for those looking to elevate their running, hiking, or biking game, and challenging trails for the more adventurous and skilled. What I most noticed was the diversity of plant life: ferns, moss, lichen, colorful mushrooms and wildflowers, fallen trees teeming with insect life, and deciduous trees of all types reaching for the heavens amidst rocks of varying sizes. 

As my dad and I hiked, we marveled at the large amount of work hours it must have taken to not only build the trails, but also to maintain them.  We admired the work of local scout troops who provided benches in several scenic spots along the path we trod. Most of all, we simply enjoyed the trail, feeling grateful for its existence so close to home.

Tips for a Great Visit

Be sure to pack in water, snacks, bug repellant, or even a picnic lunch!

If you’ve never been to Meeks Mountain Trails, and you are considering visiting it for your next outdoor adventure, there are a few things to keep in mind. First of all, parking is free and easy to access as it is available at Hurricane City Park. The trailhead to all trails is only steps away from the parking lot. Restrooms are also available near the parking lot. 

Before entering the trails, consider bringing: 

  • Tick and mosquito repellent 
  • Proper trail shoes or bike gear 
  • Water, snacks, or even a picnic lunch 
  • Flashlights and/or headlamps if hiking early or late 

As a bonus, you can even support the MMTA by visiting their online shop to purchase official MM gear.

Sharing the Trail

Another one of those flower-like fungi that I found all along the trail.

Additionally, once out on the trail, as my dad and I learned, it is important to be aware of other hikers, runners, and mountain bikers. Maintaining appropriate etiquette allows all outdoor enthusiasts to share and enjoy the trails. This includes stepping aside for faster climbers and bikes, while offering a friendly wave or voiced greeting when passing by someone, especially when passing from behind as you don’t want to startle or scare a fellow adventurer. Lastly, remember to “leave no trace”: pack out whatever you pack in.

Finding Peace Close to Home

My Dad kept teasing me about how frequently I would pause along the trail to take a closer look at something that caught my eye.

You don’t have to be a serious trail runner, hiker, or mountain biker to enjoy Meeks Mountain Trails. These community trails welcome all levels of adventure while giving every visitor the opportunity for peace, solitude, and healthy movement. Best of all, they are right here in our own backyard. Whether you move on two feet or two wheels, consider visiting Meeks Mountain Trails this fall. After all, in the words of John Muir, “Keep close to Nature’s heart . . .and break clear away, once in a while, and climb a mountain or spend a week in the woods. Wash your spirit clean.” This is exactly how I felt as we drove away from our morning spent in the heart of the woods.

In the end, Dad and I agreed, it had been a very good hike, and we looked forward to returning again in the future.

Running Beyond Age: Embracing Health and Freedom in Every Step

by stephsimply, posted in Simple Observations and Musings

“Running is an act of creative self expression”–Lawrence van Lingen on Extramilest podcast

A Familiar Morning Scene: Defying the Stereotype 👟👟

Two older runners jogging together on a path surrounded by grass and wildflowers in a park during early morning.
Photo by Anastasia Shuraeva on Pexels.com

Picture this. It’s early on a warm Saturday morning in your local park. The sun is low on the horizon, and mist is rising above the grass and a meandering stream that runs alongside a crushed gravel path. The scent of a nearby rose garden is heady as two runners descend the hill following the path. Moving at a steady clip, one runner has a full head of white hair while the other is more salt than pepper. They are relaxed and chatting as they pass by.

This is a routine sighting for me on my weekend jogs. Numerous older runners, walkers, and run/walkers defying the stereotype through exercise, that aging equals physical decline. In fact, according to AARP, beginning in 2023, the average age of runners has risen. Some of the biggest gains are those 55 years and older, with numerous runners sticking to it well into their 60s, 70s, and 80s as witnessed in the ages of Boston Marathon finishers in recent years as well as other major marathons around the world. Of course, there’s no denying aging does change the body, so why do I see numbers of people my age and older consistently outside running and/or walking?

Running as Personal Ritual and Liberation 🏃‍♀️

Older man jogging outdoors in a gray hoodie and gloves, surrounded by tall grass with a calm sky in the background.
Photo by Barbara Olsen on Pexels.com

For many older individuals, like myself, running or run/walking becomes a personal manifestation of life–a ritualistic form of imaginative self expression that allows us to reconnect with our inner rhythm, identity, and self-determination. It creates a sense of freedom and play that we once had as a child. Additionally, running offers numerous benefits, including improved physical health, enhanced mental well-being, social connections, and a renewed sense of personal meaning, to name a few. 

The Science-Backed Physical Benefits of Running 🏃‍♂️

An older female runner smiling while participating in a race, wearing a bright pink tank top and bib number 12491, with greenery and other runners in the background.
Photo by khaoula Bkm on Pexels.com

I occasionally encounter critics who question the safety of running at “my age,” (a term used by my students); however, according to another 2023 AARP article, older runners just have to be “smart about it.” This is why many running groups often point beginners, including seniors, to using a run-walk-run method to establish a strong aerobic base. In fact, Cleveland Clinic, in a 2024 article, points to numerous physical health advantages to walking and/or running for all ages, but especially seniors. These advantages include:

  • Strengthens heart and improves circulation
  • Reduces risk of heart disease and stroke
  • Increases bone density, helping prevent osteoporosis 
  • Improves joint flexibility and maintains muscle function
  • Boosts metabolism and supports healthy aging
  • Improves blood sugar regulation and lowers risk for type 2 diabetes
  • Reduces risk of dementia and Alzheimer’s disease

Mental Health Gains: Silence the Inner Critic 🙉

An older woman running outdoors in a black hoodie and orange shirt, focused on her exercise, with a blurred background of benches and greenery.
Photo by Centre for Ageing Better on Pexels.com

Certainly, the physical health benefits of running are important to me; however, one of the greatest advantages is the feelings of improved mental health and well-being. I often refer to monkeys living in my mind, and running allows me to rise above the swirling negative chatter that often clouds my mind. On days when it seems everything goes sideways, if I have completed my morning run, I can take solace in the fact that I completed at least one positive act, thereby helping me to keep symptoms of depression and anxiety at arm’s length. 

I also find running clears my head, improves thinking, and increases memory, which is a bonus as I age. In fact, running–and exercise in general–is like meditation in motion because it deeply connects me to my breath. Plus, it is a great source of stress reduction.

The Artistry of Movement: Running as a Creative Outlet ✍️

An older man with a full head of gray hair is pouring water from a cup over his head while running in a sunny outdoor setting. He wears a bright red athletic shirt and a race bib number 757. In the background, other runners can be seen along a palm tree-lined street.
Photo by Jou00e3o Godoy on Pexels.com

Running is also a form of innovative self-expression, for young and old alike. Like crafting one’s own piece of art, running showcases the beauty of a body in motion. It offers time for inspiration and reflection. Each run, like a canvas, offers the opportunity to tell a story, footstep-by-footstep. Personally, time spent running also allows me to process life as well as difficult, often buried, emotions, and it even sparks inspiration. My running, albeit slow, feels like an act of liberation, hope, and a tribute to the many obstacles I have overcome along the way. It is a symbol of inner strength, resilience, and freedom to be me–in a world that has often felt as if it boxed me in.

Spirituality, Solitude, and Social Connection 🙏

An older man running on a path surrounded by tall grass and trees on a sunny day.
Photo by Thomas Shockey on Pexels.com

For many runners, older and young, running offers an opportunity to hang out with other runners and socialize. However, some find that running solo, instead, creates a sacred space in which they can connect to their Higher Power, feeling that sense of peace and ease. Still others appreciate the opportunity to spend time in nature, soaking up fresh air and the beauty of Mother Earth.

A Healthy Routine for a Vibrant Life 🙌

Two female runners in matching orange and red jerseys sprint together, holding hands as they approach the finish line. They display expressions of determination and joy during a race.
Photo by RUN 4 FFWPU on Pexels.com

Running, for many, including myself, forms a meaningful structure to the day, a time set aside for one’s personal well-being and health.  This is important because there are numerous obligations and responsibilities that life often demands, even as we age. By setting aside regular time to run, sleep typically improves, which can be so elusive in older adults. Furthermore, those who run typically tend to eat better and don’t tend to abuse substances in order to better support their ability to run.

Staying Safe and Smart with Age 🤔

An older woman running outdoors, wearing a bright yellow tank top with a blue logo, smiling and gesturing with her hands. The background features greenery and a sunlit path.
Photo by RUN 4 FFWPU on Pexels.com

Of course, as we age, we do have to be safe about our exercise habits, which often begins with checking-in with a health-care provider. Additionally, I highly recommend finding good footwear that works for your own personal gait/foot-type; a local running store expert can help with this. Furthermore, as AARP points out, older runners should not go from “zero to 60.” Warm-ups and cool-downs are essential, and for those wanting to start running, a good walk-run program like Run Your Butt Off or the Run-walk-run training plans are two great ways to start. (I have personally used both and can attest to their gentle nature.) 

Other considerations as we age include running less on concrete and asphalt, if possible, and spending more time on softer surfaces, like the paths at local parks. Treadmills also offer a more cushioned surface, and they are a great option when weather is too hot, too cold, or otherwise uncomfortable. If you run at night or early morning, it is important to wear a headlamp and reflective vest for safety’s sake. Additionally, if you run alone, it is a good idea to let someone know where you are running and for how long. 

Every Run Is a Story: Movement as Becoming 🏃

A runner with a confident expression points at the camera while sporting a black sleeveless shirt with 'RUN lovers' printed on it, a race bib, and a headband, during an event in a sporting field.
Photo by RUN 4 FFWPU on Pexels.com

Bottom line, each run or run/walk/run is an adventure. Sure, some runs are less adventurous than others, but those moments offer an opportunity to learn about ourselves if we remain open and curious. Running (and walking) is accessible and fairly low-cost, and it is an effective way for older (and even younger) adults to improve their mental, physical, emotional, and even spiritual well-being. 

Beyond these benefits, running, for me, continues to remain a quiet act of self-expression. With each step and stride I take, I am writing a story, reclaiming my space and time, and paying homage to The Creator, celebrating this gift that is life. In this way, running transcends exercise and becomes a personal journey of becoming, no matter my age. 

With the right approach and mindset, whether you run, run-walk-run, or mostly walk, moving our bodies regularly can create joy and empower older adults to age well—proving that vitality truly has no age limit!

An older man with white hair smiles while wearing a jacket and a medal, standing among a group of people in a blurred background.
Photo by Roman Biernacki on Pexels.com

Embracing Limitations: Lessons from the Asheville Half Marathon

by stephsimply, posted in Travels

“God, grant me the serenity to accept the things I can not change, the courage to change the things I can, and the wisdom to know the difference.”–Prayer for serenity

The Blue Ridge Mountains outside of Asheville, NC.

“the mountains are Calling . . .” ⛰️

I had been training for months, despite the challenges winter threw at me. Cold? I can handle it. Snow? I can run in it. Gusty wind? I can run that too. However, after my husband, John, and I crested hill after hill making our way into Asheville, North Carolina, I knew the town’s half marathon would offer a whole new level of challenge. 

To be clear, participating in the Asheville Half Marathon was an insignificant hurdle compared to what the people in Asheville, and all of the other residents of the surrounding areas/towns along US 23, have been facing as they deal with the aftermath of Hurricane Helene.

Driving along US 23, John, and I were able to witness that six months after Hurricane Helene angrily chewed through a large portion of the western Appalachian region, the recovery is still ongoing. However, the willful, and not-to-be-deterred, spirit of the residents was unmistakable. 

Rooftop view from Asheville of surrounding Blue Ridge Mountains.

A Tale of Two Sisters 👧 👧

This past fall, not long after Helene hit, the high school in which John and I work, welcomed two sisters into the student body.  They were from the Asheville area and were staying with relatives while their parents and older brother dealt with the devastation and destruction back home.

The girls were engaging and well-poised, especially considering their circumstances. Over the course of a couple months, I got to know them–not well due to the short duration of their stay–but well enough to swap personal stories from time to time. 

When they learned that like their dad, I often trained for half marathons, they immediately invited me to run the Asheville Half Marathon in March. They explained that by the time spring rolled around, the community would not be fully recovered, but the local economy would need the boost that runners and the accompanying spectators could bring. 

“You should definitely come, Ms. Hill.  You’d like the people of Asheville, especially the running community.” 

Once Asheville High School opened, the girls returned back home. And though I haven’t heard from them since, they planted a seed that grew into a shoot of curiosity. 

Runners were asked to sign the board stating why they ran.

Sign me up! 📝

Around Christmas, I checked the Asheville Marathon/Half Marathon website, and the powerful and persuasive prose describing the event increased my interest. The website’s editors artfully articulated the community’s belief in the significance of the annual running event. They stated the course’s route would not be “pristine or predictable.” Therefore, the event was for those who “thrive on resilience.” However, the line that sealed the deal stated, “If you’re ready to run in the face of adversity and be a part of Asheville’s comeback story, we can’t wait to see you on the start line!” 

John and I at gathering with other runners and spectators at the starting line before the race began.

Ready, set, Go! 🏁

Soon enough, on a chilly, dark March morning, I waited at the starting line with approximately 2,200 runners from 40 states and three countries who also heeded the call to help support Asheville, according to The Weather Channel. The positive vibe was palpable as runners mingled with spectators. Nonetheless, I was feeling a bit nervous as I recalled the half-marathon route’s elevation gain was nearly 800 feet, and its elevation loss was over 900.  

And, it was hilly.  From start to finish, there were no flat stretches. In the beginning, I read spectator signs claiming, “It’s all downhill from here,” with hope. It didn’t take long to realize those signs lied!  Even the finish line required running uphill, but I am “running” ahead of myself.

Running is a metaphor for living life, and it is always whispering (or sometimes shouting, as this event seemed to do) lessons to those of us willing to listen. Accepting limitations–was the lesson those relentless hills of Asheville taught me. Which makes sense since this is what many of the residents of Asheville and the western Appalachian area had to do during, and now after, the storm–accept and deal with limitations. 

Whether literal or metaphorical, storms of life cause us to suffer. As I repeatedly tried to power through those uphills during the first half, my ego kept telling me to push harder, creating suffering. However, as a late-in-life runner lacking inherent running talent, the reality is that race events for me are more about creating motivation and structure to consistently get me out the door to exercise. At the end of the day, I am not about to set any records; I am not even close to winning my age group, so why was I pushing so hard?

And so, it was on a hill, not long after milepost seven, that I decided to accept my limitations. Sure, I had trained on hills at home, but nothing like this. Why not power walk up the rest of the hills, and then run the downhill portions?

Asheville taught me to accept my limitations.

There is a newfound freedom in accepting one’s limitations 🏃‍♀️

Once I accepted my limitations, there was freedom. I had a new way of being present with the race challenges as they unfolded. This acceptance gave me permission to slow down, take in the sites, and feel a sense of gratitude for my health and ability to make this trip. 

Additionally, by walking the hills, I had more energy to offer encouragement to fellow runners I encountered who also seemed to be struggling. (After all, I run at the back of the pack, where we could all benefit from a little encouragement.) Furthermore, I was also able to offer thanks to the spectators who manned drink stations, rang cowbells, or waved motivating signs with clever phrases such as, “Touch here for power,” “You’re stronger than any storm,” or “You’re running better than our government.” 

By the time I crossed the uphill finish line, tears filled my eyes as I raised my hands in the air.  No, I wasn’t celebrating a personal record, but instead, I was able to celebrate that I crossed the finish line with grace, humility, and a lesson learned. 

The AVL finish line of through which I would later cross humbled, and grateful, by another lesson running once more provided me.

The lesson? Transforming suffering can only occur if we are willing to be with it and accept the limitations it creates. Accepting limitations can be transformatively freeing, allowing us to lean into newly created possibilities we may not have been able to previously envision. I am not saying that accepting our limitations is not easy. However, once we let go of ego and embrace humility, it is possible to embrace the freedom that comes with focusing on what we CAN do.

Thank you , Asheville! I walk away from the finish line with grateful heart and a lesson learned. Furthermore, thank you, Hannah and Allison! I wish your family the best! 💜

Movement as Medicine: Staying Active in Your Older Adult Years

by stephsimply, posted in Simple Observations and Musings

“Movement is medicine for creating change in a person’s physical, emotional, and mental states.”–Carol Welch

Photo by Roman Biernacki on Pexels.com

Let’s get Ready to Move! 🏃‍♀️

By the time you read this, I will be close to one week out from running (ok, jogging, “slogging”, whatever you want to call it) the Marshall University Half-Marathon. This annual community event motivates and inspires hundreds of locals and nonlocals to train, improve their current fitness level, and participate in the 5K, the half-, or the full-marathon distance.  Plus, it brings together a whole host of volunteers who support participants along the way.

Each year that I’ve participated, I hear numerous stories about those who haven’t trained for MUM, still participate, and do well.  My hats off to them; I appreciate that they can do that.  However, I find the training, and the build-up to the event, are part of the excitement and joy of the journey that includes completing the event.

Photo by RUN 4 FFWPU on Pexels.com

Giving meaning and purpose to Exercise through signing up ✍️

It typically takes weeks, or even months, of deliberation before I decide to sign up for a running event–even an annual event such as the MUM. Therefore, once I make the decision to pay the entry fee for an event, I am fully committed to a training plan. This is not because I have any desire to place or set records, but because signing up for an event is the extra motivation that gives meaning and purpose to my exercise.  Plus, it keeps me simultaneously excited and nervous in a good way.

Photo by RUN 4 FFWPU on Pexels.com

Exercise at any age! 👵🏼

Still, I have those who ask me if running is still safe for someone at “my age.” News alert! There is no milestone-age at which you should cut-off exercise.  In fact, exercise and/or movement can, and probably should, be embraced across all ages, including those of us in the AARP years, which is anyone over the age of 50. That said, you do have to manage your expectations, but movement and/or structured exercise can be a healthy part of the “golden years.”

That said, of course, if you have had an injury or have certain health conditions, you must respect your body’s limits and boundaries, but it doesn’t mean you give up on exercise and/or purposeful movement forever.  By working with a healthcare professional, you can find ways to adapt, modify, and/or create your own exercise plan that fits your body’s unique needs.  

Photo by Vincent Peters on Pexels.com

Tips for moving through those senior years 🚶🏿‍♂️

Here are some key tips and pointers I’ve learned along the way, gathered from other senior exercisers, as well as a few I researched, when thinking about exercise/movement in the, a-hem, “senior” years.

  1. Establish meaningful AND realistic goals appropriate for where your body is now that motivate and excite you.  This is why I enjoy signing up for a half-marathon.  My mantra is: “Set your own pace, and run your race.”  I don’t put pressure on myself that running has to be or look a certain way.  No time is too slow, and I can take as many walk breaks as I need.  That said, you can approach ANY form of exercise in a similar manner 
Set off in your own unique direction down the the tracks towards empowering your own health and fitness.
  1. Notice your narratives.  This is something that I have begun to notice more frequently. Reflect on how you talk/think about age with peers/friends/family AND self.  Is there often negative talk and thoughts associated with your current age and/or exercise?  Perhaps, you can begin to reframe those thoughts/chatter by leading by example.  Furthermore, look to role-models that motivate you to move more.  I personally often look at my Dad who still walks or hikes daily anywhere from 2-8 miles per day.
  1.  Find your edge. Whatever form of exercise we choose should challenge us, but not too much.  If something changes, and you sense you can do a little bit more, then do so.  But if doing a bit more causes serious discomfort, then back off, and try again another time. 
Map out your own fitness challenge.
  1. Strength train, stretch, and work on balance through practices such as yoga. The CDC in an article entitled,  “Older Adult Activity: An Overview,” states that in addition to cardiovascular exercise, such as jogging and walking, older adults also need to strength train and work on balance.  In fact, AARP offers a 10-minute, strength-training video that can be completed daily, seated or standing. 
  1. Manage your sleep and nutrition: There is a reason these two are often spoken/written about due to the fact both contribute positively, or negatively, towards your own health.  That said, one bad night’s sleep, one indulgent meal, or a day of eating very little, will not necessarily impact your overall health; however, consistently not getting enough sleep and not consuming proper nutrition will gradually, and negatively, begin to impact your physical and mental well-being. 
  1. Find your support or pave your own way.  There’s no one right fitness plan that works for everyone.  Find the type of movement/exercise that best suits your body and motivates you, which may mean exercising with a group, a friend, or at a club. That said, don’t be afraid to go it alone either and share the experience with others later.
Find your support!
  1. Exercise can be therapy. Personally, I know my mental health greatly benefits from movement. The National Institutes of Health, The Mayo Clinic, Mount Sinai, and numerous other institutions all point to the fact that exercise is a mood and mental health booster.
  1.  Tune in to your body’s needs with honesty and integrity. If you’re sick, tired, and/or run down, then maybe a day or two of rest may be what you need. If a joint, such as knee, elbow, wrist, or ankle begins to feel irritated.  Be curious about it.  Are you pushing a certain exercise too hard, too often? Or, are you not moving enough? Learning to listen to the signals our bodies send us is an important part of the exercise/movement journey.
Photo by RUN 4 FFWPU on Pexels.com

movement is medicine! 💊

When it comes to movement, no matter your age, focus on the positives of the experience–whether it is spending time with friends, benefiting your mental health, or feeling more overall strength, steadiness, and/or energy. To be sure, it is often hard to get started, but it is often that feeling of accomplishment you have afterwards that can keep you going. Finally, for those in the official AARP years, keep in mind, “older” doesn’t have to mean sitting on the sidelines. Becoming and staying active, however you define it, truly is medicine for imbuing well-being: socially, mentally, and emotionally. 

Dad and I pausing for a moment during hike this past summer at Barboursville Park.



Effective Teaching and Coaching: Cultivating Student Achievement and Self-Improvement

Featured by stephsimply, posted in education

Lessons from a Lifetime of Teaching series, Part 3

“The road to success is not a path you find, but a trail you blaze.”–Robert Breault

Author’s Note: This is the third installment of stories from decades of teaching students grades K-12.  It is my hope that by sharing these stories, I will cultivate lessons of compassion, empathy, and understanding. 

Photo by cottonbro studio on Pexels.com

Coaching requirement ⛹️‍♀️

My educational career began at a rural Kentucky high school. I was one of five special education teachers. One of the requirements for teaching at this high school was coaching a team in some capacity. Therefore, I assisted with the women’s cross country and track teams. 

At the time, I didn’t know a thing about either sport, but the head coach of the cross country team was another special education teacher, Coach Bailey (name changed for privacy). I didn’t realize it when I first met him, but in the end, Bailey became a role model for me as an educator and coach.  

As luck would have it, our classrooms were side by side, divided only by a rolling chalkboard.  In the two years I worked with “Coach,” as everyone called him, I rarely heard him raise his voice, and if he did, you can bet he had a darn good reason. Mostly, Coach was a naturally soft-spoken man who could both nurture and challenge students and athletes alike.

Photo by cottonbro studio on Pexels.com

Meet the Coach 🏃‍♀️

Coach, in my mind, was “older” with salt and pepper straight hair parted down the center and a thick mustache.  His face was browned and weathered from years spent in the sun that contrasted his light aquamarine eyes.  His typical attire was khakis with a school logo polo shirt with a matching ball cap–the cap was only for sporting events. When the temperatures turned cold, he added a school logo v-neck polyester pullover that was popular with coaching staff in the late 80s.

On our first meeting, Coach gave me a tour of the “department facilities,” such as they were.  Three of the five special education classrooms were underneath the visitor side of the gym bleachers, and the other two classrooms were found at the end of the gym, just beyond the baseline.  As we walked, he politely introduced me to the faculty and staff we encountered. 

Later, when Coach discovered I had been assigned to “assist” him with the cross country team, he did not roll his eyes, sigh, or mutter under his breath upon hearing I had no coaching experience, which I feared he would do.  Instead, he said he was glad to have me as part of the team because the young ladies needed a female leader.

Photo by RUN 4 FFWPU on Pexels.com

Ladies Cross Country Team 🏃‍♀️🏃‍♀️

He then explained that the cross-country team had already begun practicing and invited me to join them that afternoon. It was then he asked if I ran.  Not wanting to disappoint him, I said that I did, which was sort of true. I had begun jogging during my last quarter of college just before graduating. I continued to jog two-three days per week around town after moving in with my grandparents that same summer, but I was by no means fast or knowledgeable about running beyond the basics. I knew I would have much to learn.

By 3:00 pm, I was on an access road along the Ohio River meeting the team. As Coach introduced me to the young ladies, they welcomed me with warm smiles.  As the weeks progressed, I would come to love these ladies, especially for the mature way they approached running, academics, and life in general. They were a driven group with gritty spirits, and they supported one another throughout the season even though they were competitors in races.

During this first practice, I learned that my job was to run, jog, or walk with whoever was at the back of the pack during the team’s long training runs while Coach rode his bike with the girls at the front of the group.  I was worried because I did not know if I had that level of fitness to keep up with even the so-called “slowest” runner.  

Photo by Tirachard Kumtanom on Pexels.com

The IMportance of Grit 💪

It turned out that there were two ladies who had joined the team with no running experience. Coach already knew they were not yet able to keep up with the other seasoned runners. Therefore, he asked that I remain steadfastly encouraging.  It was a role I relished. 

As the season progressed, one of the two newer runners was a “natural,” and was soon running with the rest of the team.  But Coach still insisted that I mostly focus on helping “Amy,” the runner who still struggled. He shared that while winning races was nice, developing stamina and perseverance were lifelong skills applicable to many settings, not just running.

Throughout the cross country season, Coach fostered a team attitude of, “You’re only in competition with your best time.”  His coaching style was gentle, but firm; supportive, but with high expectations.  However, those expectations were individualized to each runner, including Amy.  This philosophy was most evident after the regional meet.

Photo by Chiara Caldarola on Pexels.com

Individualized Success 🏅

We had two runners who finished in the top spots who qualified to move on to the sectional meet.  While Coach was happy with those two and praised their efforts, he also pointed out a few techniques they could use to improve their times for the next race.  

Additionally, since it was the last meet for the rest of the team, Coach took time to speak to each of the runners, showing them their running times from those hot days of August until the end of October.  All team members had improved significantly, and he made sure each runner knew how much they had achieved over the season. Coach conveyed heartfelt pride in each lady’s accomplishment, and he encouraged each one to run track in the spring.

Later, I watched Amy, who was always the last finisher for our team, walk over to her parents and chatter away about her improved times and how she couldn’t wait for spring track season.

Photo by Gerd Altmann on Pexels.com

Nudges of Success 🙌

Coach taught his students in the same manner in which he coached.  His expectations were high, but his capacity for compassion and empathy was deep. Coach was attentive and intentional when talking with students and athletes alike. He could be firm when needed, but mostly, he taught and coached with a gentle, kind, and encouraging spirit.

How fortunate was I to have taught with Coach for two years. He modeled that effective teaching–and coaching–is about the importance of each student–how you make them feel and the impact of motivating students to improve and stretch to be better versions of themselves. Every student’s best is different, and it is the job of a teacher and/or coach to see this and purposefully nudge each student forward to the next level in order for students to blaze their own trail of success.

Anyone can complete a half-marathon: Tips to help you achieve this goal

Featured by stephsimply, posted in Simple Observations and Musings

“Even when you have gone as far as you can, and everything hurts, and you are staring at a specter of self-doubt, you can find a bit more strength deep inside you, if you look closely enough.”–Hal Higdon

Virginia Beach Shamrock 1/2 Marathon 2024

Pace Yourself 👣

“Your pace on the last mile was spectacular.” Siri voiced my husband’s text into my ear. 

I had just passed mile marker 7 of the Virginia Beach Shamrock Half-marathon.  Up until that point, I wasn’t sure how this event would go for me.  While I had been officially training for this event for months, I had undergone fairly major surgery eleven prior, so I had only gradually returned to running beginning in June.  Even then, it was two months of walking/running, gradually increasing the time spent running.

In November, I participated in the Marshall University Half-Marathon.  Completing it felt like a huge victory since I had to start at ground zero, so-to-speak, post-surgery.  After my surgery at the beginning of April, my exercise consisted of walking around my house for 5-10 minutes at a time several times per day. Therefore, going from house-walking to running 13.2 miles, albeit slowly, within several months was a huge personal milestone. 

Ready to start!

Rethink your definition of Who Can finish a half-Marathon 🏁

Here’s the thing to know about me.  I am not what I would consider athletic.  I was the proverbial band-geek in high school.  Not that I define myself by long-ago standards, but I think many of us can get into our heads and define our athletic abilities based upon those past early experiences. The point is you don’t have to consider yourself “athletic” to participate in a half or full marathon. Anyone can do it.

Furthermore, you don’t have to be fast, and you don’t even have to run it.  You can walk the entire route, or you can mix it up, alternating bouts of walking with running. Others, those who I tend to define as “natural” runners, may spout out finish times and pace with a competitive spirit, but many others, like me, are simply proud of crossing that finish line.  That said, I do confess I notice my finish times, but I never let those times define my accomplishment.  Crossing a finish line is always a victory.

Photo by RUN 4 FFWPU on Pexels.com

Realistic Plans for Beginners ✅

To that end, my relationship with running, which began approximately ten years ago, has developed in fits and starts. When I first began, ten years younger, I was a bit faster than I am now, but I was still running at what competitive runners would consider a slow pace. During those early years, I would try to adhere to established standards of publications, and I always fell short.  I wasn’t experienced enough to fully understand those standards weren’t realistic for me. 

Ten years later, and it still seems like many publications and media outlets set unrealistic expectations for those who are TRULY newbies and need a gentle approach to running/walking.  However, that is gradually beginning to change, and I want to be part of those voices who speak to those so-called “nonathletes” who want to participate in a healthy community event, such as a 5K or half-marathon.  I have read and listened to a few authors who speak to that person with no athletic experience; plus, I have amassed my own personal experience. Therefore, I want to share a few tidbits of encouragement.

Photo by Ketut Subiyanto on Pexels.com

Focus on Increasing time on feet, Not Miles 🦶

First of all, nearly anyone can train to walk, walk/run, or run a half-marathon.  I have met too many people who say they’d love to do it, but believe they aren’t capable.  Yes. You. Are.  I have participated in enough events to know that there are numerous participants who walk the entire route.

Here’s the trick I learned, you do need to train and prepare the body for these events, but it doesn’t have to be extreme. It’s all about time spent on your feet engaged in walking and/or running and the weekly long run that gradually increases in length over 12-24 weeks, depending upon your goals and your starting level of fitness.  (Of course, always seek advice/approval from your healthcare provider before embarking on a program.)

For both Shamrock and the Marshall Half-marathon, my longest run was ten miles, and they were walk/run training sessions–run ten minutes, walk two minutes, and then I kept repeating this pattern for a certain length of time, rather than miles.  This took pressure off completing a certain distance, and it allowed me to better respond to how my body was feeling–adjusting the length of time walking or running.  If I felt rested and strong, I ran for longer periods; however, if I felt over-fatigued or not well, I ran for shorter periods and walked more. 

Photo by Kate Trifo on Pexels.com

Never Underestimate walking 🚶🏽‍♀️

As a general rule, true beginners typically start with walking.  Once you can successfully walk for 30 minutes without stopping–and it might take months to work up to that length of time, and that is ok– then you can begin to add a minute or two of easy jogging, such as walk for ten minutes, jog one minute; repeat two more times.  That is honestly how I moved from walking to running after surgery this past spring once I had clearance from the surgeon.

Photo by Ketut Subiyanto on Pexels.com

Intersperse time jogging 🏃‍♀️

Run Your Butt Off  is a great resource for a structured 12+ week  run/walk plan, but I suggest you disregard the diet information! Additionally, the Shamrock Half Marathon/Marathon website offers free training plans for running/walking an 8K, half, and full marathon. I have successfully used both and found them incredibly helpful and encouraging.

Week-by-week, you can slowly decrease your walking time and increase your running time.  Eventually, you may get to a point where you are happy alternating between running and walking, and that is fine!  Many people adhere to a run/walk practice.  In fact, Jeff Galloway has published numerous articles and books on this topic if you are looking for more guidance.  Therefore, if you want to complete a 5K, 8K, half-marathon, or even a full marathon, there are plans available that will fit your level of fitness. 

Two thumbs up for a personal best!

Sham-rocked! ☘️

As it turned out, I was ultimately able to finish this half-marathon with a personal best time. Once I passed mile marker 7 and my husband made me aware of my pace, I began to get excited and focus a bit more on maintaining my pace, realizing a PR was within reach.  In fact, I finished ten minutes faster than the previous year!  However, it wasn’t easy.  My mind kept telling me about different parts of my body that were hurting, so I had to keep combatting and replacing those negative thoughts with positive messages, such as  “I am getting stronger,” “I am so close now,” “Focus on the feeling of crossing the finish line,” and so forth. 

While it wasn’t my intention to run a PR, I think changing the way I more realistically approached training after surgery made it possible.  Giving myself permission to walk during my months of preparation and using a training plan appropriate for my skill level made a huge difference. Nonetheless, even if I had finished with a slower time, crossing that finish line is always a victory! 

You can do it! 😃

And, I want you to know, Dear Reader, that if you have ever dabbled with the idea of participating in a half-marathon, you can absolutely do it!  I am cheering for you! 

#runforglutenfreewaffle #bestsupport #pocahontaspancakes&wafflehouse #shamrockfinishline

Almost time to go!
And, we are off and running!
Crossing the finish line is such a feeling of accomplishment!

Five lessons that a post-surgery completion of a half-marathon taught me

Featured by stephsimply, posted in Simple Observations and Musings

. . . For truly I tell you, if you have faith the size of a mustard seed . . . nothing will be impossible for you.”–Matthew 17:20 (NRSVCE) 

Apple seed hopes 🍏

Back in April, my daughter, Maddie was having fun with the camera as we waited in a pre-operation room.

Recently, apples have been in season, and as I cut them up and deseed them, I can’t help but take notice of those small seeds–seeds full of possibility and hope.  And, while the seeds from those apples will no longer yield trees and fruit, the apple itself fuels my body as well as a hopeful attitude.

In fact, by the time you read this, Dear Reader, I can say with feelings of great joy that I completed the Marshall University Half-Marathon.  Albeit, that finish line was not quickly crossed, but because of seeds of hope, faith, and belief, it was nonetheless completed.  Besides, 13.1 miles is still the same distance, no matter the speed it takes to get there.

Walking into the pre-race packet pick-up, I was filled with hope.

For the record, I didn’t tell many people about my seed of hope outside of my husband and daughter because it was my own private manifestation of recovery.  In April, it seemed highly improbable.  However, as the months passed and my stamina improved, that seed of hope grew into a seedling and sprouted leaves of possibility.  

Fostering such a dream has taught me a thing, or five, as the case may be, and because running is really a metaphor for life, I thought I’d share those lessons with you.

Five Life Lessons from running 🏃‍♀️

The runners are off and running . . .

Lesson 1: Small beginnings can engender bigger accomplishments.  At the beginning of April, immediately following spinal surgery on my neck, I was told to walk every hour as part of my recovery.  Even “trips around the dining room table” added up, the nurses told me.  The first few days were not easy, but I followed their advice, walking every waking hour, 5-10 minutes.  Eventually, I worked up to 15, 20, and 30 minutes, a few times per day.  Even then, I was dreaming of one day recovering enough to complete another half-marathon, but I didn’t know if it would ever be possible.  Nonetheless, I tucked the dream into the pocket of my heart.

Lesson 2: Savor the good moments, but don’t let the not-so-great ones trip you up.

During recovery there were some pretty rough days.  I tried not to let on, or even name them, lest I give them power over me.  Instead, I kept thinking of Dory, in Finding Nemo, who taught all of us to “just keep swimming.”  And, that is what I did.  I kept swimming, even on the days it felt I was going against the current.  When Dr. Saulle and his staff gave me the green light to slowly, but gradually, add in bouts of running to my walking, I was cautiously optimistic.  Nevertheless, since I had not been running for over three months, it was painfully slow going, but I held fast to the dream tucked into the pocket of my heart.

Run your own race; set your own pace.

Lesson 3: Race your own race; set your own pace. Throughout the late summer, early fall months, I kept plodding-on, alternating bouts of walking with running.  Gradually, the time spent running increased while the time spent walking decreased.  Nonetheless, some days I just didn’t have it in me to run, so I just kept walking. 

By mid-October, only a few weeks before the actual event, I registered for the MU Half-marathon with my fingers crossed.  I continued my own plan of walking and running.  In fact, on the morning of the event, as my husband, John, and I crossed the bridge into town, a strategy came to mind: “Run your own race, Steph, and set your own pace.”  While I did plan to run with a pacing group, I also decided to listen to my body and not force anything once I hit the streets running as I held fast to the dream tucked into the pocket of my heart.

THE BEST SUPPORT TEAM EVER!

Lesson 4:  Allow yourself to be supported. Our daughter, Maddie, met John and me at MU stadium.  They offered to be my team of support early on.  John carried my special hydration mix–my stomach is super sensitive–and Maddie took charge of keeping up with where I was on the course, and ultimately ran mile nine and mile 13 with me.  

Additionally, I ran with pacers Chad Fischer and Aubrey Netzel (names from MU Marathon site) for the first three miles, but I found that I kept moving slightly ahead of them.  Therefore, I decided to take a leap of faith and continue to run on my own at a slightly faster pace. For several miles, I ran with a woman named Angie who was running the full marathon, but eventually, we separated. Therefore, I soaked up all the good energy surrounding the runners, allowing me to always feel supported as I held fast to the dream tucked into the pocket of my heart.  

Feeling grateful for the love and support! 💜

Lesson 5:  Feel and share your gratitude.  Throughout these past months, whenever I felt down or frustrated, I reminded myself to feel grateful.  This was especially true when running the actual event. There were scores of volunteers along the route, and I tried to verbally thank each one I encountered, although I am sure I missed some.  Many of those volunteers would cheer and clap for the runners, even though they had other jobs to do as well. There was an impressive police presence, keeping the runners safe. Plus, there were numerous organizations and clubs providing drink stations along the course.  Additionally, there were some really fun signs to read, such as, “You’re running better than our government,” and “Run like someone just called you a jogger.”  

By the last mile, running side-by-side with Maddie, my heart overflowed with gratitude. In April, I was walking 5-10 minutes at a time. Seven months and two days after the surgery, I ran a half-marathon with only one walk break.  There are so many people for whom I feel grateful who made my recovery and ultimately the half-marathon possible–family, friends, and co-workers. Most of all, I am eternally grateful for John and Maddie who never once doubted the dream tucked in the pocket of my heart.  

Nurturing seeds of hope pays off.

In the end, Dear Reader, if we plant seeds of hope, regularly water them with faith in our True Source, put in the effort and work, and, of course, “just keep swimming” with strokes of belief–even on the hardest of days, we can set our own pace for running our own race, however we define it, and watch as our those seeds of hope blossom into possibilities.

“I have fought the good fight, I have finished the race, I have kept the faith.”–2 Timothy 4:7-8 (NIV)

Run your race, whatever it may be, your way!