tag:blogger.com,1999:blog-2503071432735505512024-03-12T20:51:18.463-05:00Chasing Down a DreamI read, I teach theatre, I run, I eat, and I write.Kasey Carolinehttp://www.blogger.com/profile/14324982350307038280noreply@blogger.comBlogger95125tag:blogger.com,1999:blog-250307143273550551.post-16964310261839999712020-07-27T19:45:00.002-05:002020-07-27T19:47:20.195-05:00Things I Would Change About Google Classroom<font face="georgia">The end of the 2019-2020 school year came at us all like a wrecking ball. Teachers, students, and parents were forced to learn through a computer or device instead of in-person. For many of us, that means using <a href="google.classroom.com" target="_blank">Google Classroom</a>. Even though we were thrust into this medium, teachers worked tirelessly to engage their students from afar, and children and parents worked tirelessly to complete assignments and keep the learning going.</font><div><font face="georgia"><br /></font></div><div><font face="georgia">Now that we are continuing online learning this fall, I have some beef with Google Classroom. Don't get wrong; it's an amazing online tool that I already used in my classroom once in a while. It has many useful features, but after using it as my ONLY classroom, I have some suggestions for Google to make it function better for teachers and students.</font></div><div><font face="georgia"><br /></font></div><div><font face="georgia"><b>1. The "newsfeed" format just doesn't work for a classroom.</b> I wish the classroom page had buttons to pages for students, not a feed in which posts and announcements get lost. I wish teachers had a space at the top of the page that functioned like our bulletin or whiteboards in our actual classrooms. We need to post learning targets and announcements. Having a space at the top of the content in Google Classroom for the learning target and reminders would be so helpful. Below that, have buttons for pages like "Classwork" and "Discussion Forum". Move the feed from the front page to a separate page that the teacher can add discussion topics to and students can respond to those topics. The feed just doesn't work!</font></div><div><font face="georgia"><br /></font></div><div><font face="georgia"><b>2. Student Groups.</b> I teach middle school and have anywhere from 70-90 students enrolled in the same course over different periods. Since they all learn the same thing, I put them all in the same Google Classroom. However, we are required to accommodate and modify for different learning styles and needs. Right now, you can click on individual students to send assignments to. I can send modified assignments to the 15 students who need it, but then I have to go through and click the other 65 kids who DON'T need that modified assignment. Talk about a time-waster! If I could create subgroups within each class, I could have a group of gen ed students, sped students, and 504 students. Subgroups would save me so much time, and my students would get the correct assignment for their learning style.</font></div><div><font face="georgia"><br /></font></div><div><font face="georgia"><b>3. No more blank work!</b> I wish Google had a feature that could prevent students from submitting blank work. I had several students who would just click "Turn in" or "Mark as done" without doing any work. So, on their side of things, they could show their parents that all of their work was turned in! Time to play video games! If Google could create a feature to prevent that, it would save teachers time and keep kids accountable, as well. </font></div><div><font face="georgia"><br /></font></div><div><font face="georgia">As we embark on a digital school year, I am so thankful that we are in the information age and there are so many tools out there for teachers and students to engage in meaningful learning. Google supplies A LOT of those tools, including Google Classroom. With just a few changes, Classroom can be the best tool for teachers and students during remote teaching!</font></div><div><font face="georgia"><br /></font></div><div><font face="georgia">Cheers,</font></div><div><font face="georgia">Kasey</font></div>Kasey Carolinehttp://www.blogger.com/profile/14324982350307038280noreply@blogger.com0tag:blogger.com,1999:blog-250307143273550551.post-55615622523949306872020-02-03T10:39:00.002-06:002020-02-03T10:42:27.254-06:00My First Half Marathon<span style="font-family: Georgia, Times New Roman, serif;">My first half marathon was in November 2010, at the San Antonio Rock 'n Roll. After I ran, it I wrote about the experience in a short story. I'm so glad I did; reading it again after years of running still makes me excited for long distance races! I'm running half marathon number 7 on Sunday; and the excitement is still there!<br /><br />_______________________________________________________________<br /><br />The sun was still sleeping when my alarm sounded that morning. Usually I hit the snooze once just to give myself a little more time to wake up. But this morning was different: I was ready. I turned off the alarm and got out of my warm, cozy bed and let a blast of chilly air hit me.<br /><br /><br /> My clothes were already picked out and folded near the bed. Before shedding my warm pajamas, I took a breath and smiled. These are the clothes that I will run my first half marathon in. I dressed quickly in the chill of the morning and put my hair in a ponytail. I carefully pinned my bangs back and put on my trusty black visor. The sun was not yet awake, but I was ready.<br /><br /><br /> I headed downstairs and began to prepare breakfast. On the morning of a big race, breakfast is extremely important. However, nerves and excitement tend to suppress the appetite and breakfast becomes a ritual in which you force-feed yourself whole grain toast with peanut butter and a banana.<br /><br /><br /> Coffee brews in the pot loudly, as if excited to be of any assistance on this important day. The morning chill welcomes the hot coffee with open arms and instantly blood vessels come to life. As blood streams into the brain, thoughts begin to pulse through it. Did I train enough? Is it going to rain? Will my long sleeved shirt be too warm?<br /><br /><br /> And then, my good old enemy, Negativity, starts consuming my thoughts. What if I don’t make it? I can barely do 10- what if I push myself so hard that I make myself pass out? What if I have to walk the entire second half?<br /><br /><br /> My heart starts beating very quickly and my stomach tightens up as I force myself to swallow the last bite of breakfast.<br /><br /><br /> Breathe! -Oh God, what if my lungs close up??<br /><br /><br /> I begin to quickly rummage around for anything else I may need and throw it into the loud plastic race bag.<br /><br /><br /> Water bottle.<br /><br /><br /> Power bar.<br /><br /><br /> Another banana.<br /><br /><br /> Race bib and timing chip.<br /><br /><br /> Arm band and headphones.<br /><br /><br /> Throw on my jacket.<br /><br /><br /> Grab coffee tumbler.<br /><br /><br /> The part I love most about being a runner: putting on my shoes. This activity excites me about running like putting stage make-up on excites me about acting in a play. During this simple act, I carefully untie both shoes (a task I completely ignore when putting other shoes on). I put my foot in, making sure my socks don’t have painful wrinkles in them. Then, I slowly tighten the laces, working from toe to ankle and finish off with a double knot. Sounds boring enough, but this process allows me to assess my brain and physical well being before a run. Before a big race, this is where I am able to calm myself down and pump myself up. I tell my heart to slow and regulate my breathing. I tell myself that the morning’s task is possible, even if I don’t make my goal. For my first 13.1, just finishing will make me feel more accomplished than anything.<br /><br /><br /> With my shoes on, I grab my favorite gray zip-up sweater, coffee, purse, and race bag and head out the door.<br /><br /><br /> In my car I turn the heat on low and search for some tunes to pump me up. And I’m on my way.<br /><br /><br /> The minute I pull onto the road near the parking area, I realize just how huge this event is. I start to panic- I forgot to prepare myself for the large masses of people. As a crowd-hater, this was a big mistake. I start to lose my cool while parking, grabbing a shuttle, and getting situated. Thus begins the morning of standing in lines.<br /><br /><br /> Get in line to park.<br /><br /><br /> Stand in line for the shuttle.<br /><br /><br /> Stand in line for the bag drop.<br /><br /><br /> Stand in line for the port-a-potty.<br /><br /><br /> Stand in line to race.<br /><br /><br /> It’s not until I’ve gotten back to my corral and see the small empty parking lot nearby that I begin to calm down. After an hour of lines, this empty cement slab is like an oasis. I begin to very slowly jog around and force myself to breathe. I concentrate on putting one foot in front of the other, on taking one breath at a time. Slowly, my confidence rises as I tell myself “Slow and steady wins the race.” <br /><br /><br /> I check my watch, realize it’s almost time, and head toward my corral. Being slow has its perks, and one is being in a corral in the back. While others in the front are starting, we still have time for last minute adjustments- and finding friends. Luckily they were able to wave me down and together we talked about our race anxiety and how much more time we wished we’d had to train. When we began running, I was so confident and relaxed that I actually felt good. We kept each other at a slow, steady pace to conserve energy and used the time to catch up with each other. Before I knew it, we were already an hour in, and I was feeling fantastic. This wasn’t so bad, afterall! I can do this! It was shortly after that that I found myself always in front of my friends and heard them say several times that I should just go ahead- they’d meet up with me at the end. A few minutes later I looked behind to see that I had pulled ahead. I’d have to go the next 7 miles alone.<br /><br /><br /> It may sound crazy (heck, just the act of running sounds crazy), but at this point I started talking positively to myself. I put my headphones in and told myself over and over, slow and steady, slow and steady.<br /><br /><br /> Mile markers approached and flew by; water/drink stations became more important to watch for. Being aware of how much liquid was in my stomach was key. If I drink too much, I can feel it sloshing around and it makes me nauseous. I also did not want to run out of energy. Somehow, I got it right. Good stomach, good energy, and no port-a-potty stops, which are crucial to time.<br /><br /><br /> I’m going at a steady pace on a brick road around mile 8 when I realize that both my knees feel like they are going to fall off and the bottoms of my feet are starting to throb. My old shoes are trying hard to support me, but it’s not working. I slightly panic and yell at myself for not budgeting for new shoes. I told myself this race was their last hurrah. Thanks for all the miles, shoes! For the next mile I think about the new shoes that I should get- what brand, what color, how much should I pay?<br /><br /><br /> I stop my thought process to assess how I’m feeling. I’m starting to tire and my knees are in pain. I hope that a fuel station is ahead.<br /><br /><br /> I trudge on, stopping to walk for the first time as I pass the 10 mile marker. I’m proud of myself for making it that far without walking. It’s not that I wanted to run the whole thing (that’s ideal), starting to run after walking is like trying to scale a wall. It’s so extremely difficult to muster the energy but I do it and make it to a fuel station.<br /><br /><br /> They are offering energy gels and I take one. They are not the best, and the texture makes me want to vomit, but I’m growing tired by the second and force myself to eat it.<br /><br /><br /> After the gel, we come to the split in the course where the full marathoners go straight and the halfies turn toward mile 11. At this point it all becomes a blur as adrenaline kicks in. I start to realize that I’m dodging a lot of walkers and feel like I’m sprinting to win second place. The Alamodome looms into view and I have visions of the finish line- one more mile to go! Suddenly I can’t believe I’m about to finish a 13.1 mile race. Last year I couldn’t run a 5k without stopping to walk. I’ve come a long way, even if it doesn’t feel like it in other aspects of my life.<br /><br /><br /> <br /><br /><br /> I see the 13 mile maker ahead- only one tenth of a mile left. We turn a corner and staring us down is a giant hill. Why do they put the hills at the end? I turn up my music so I can’t hear anything else and push myself up that hill. At the top is sweet, sweet, glory. Nothing can describe the feeling of crossing that finish line and getting that medal. Finishing a long distance race, no matter the time, is a feeling that I love, and it’s what keeps me signing up for more races each year. There’s nothing like setting a goal, working hard towards that goal, and achieving it. That was half marathon number 1, and will always be my most memorable race.</span>Kasey Carolinehttp://www.blogger.com/profile/14324982350307038280noreply@blogger.com0tag:blogger.com,1999:blog-250307143273550551.post-59104215840324564202019-12-31T12:51:00.000-06:002019-12-31T12:51:47.166-06:00Running: How to Get StartedNew Year's Eve makes most people think about resolutions, starting something new, or making a change. If you are thinking of becoming a runner, read on to find out how to get started!<br />
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First of all, I'm going to preface by saying that if you run, then you are a<b> RUNNER</b>. It doesn't matter how long or how far or how fast you run. Once you hit that pavement or trail, then you are a runner! Be proud of it!<br />
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I call myself an average runner. My yearly mileage is around 360 (roughly 1 mile per day! Yeah!), while most of the people I follow on Instagram are way above 1,000 miles for the year. To me, that is INSANE! I don't have time to run that mileage due to work, and it's just too hot in the summer when I'm off of work. I consider my 360 miles a great achievement! So, don't compare yourself to others or you will never keep going. <b>Start where you are!</b><br />
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I started running in August of 2009 in Phoenix, Arizona. I know, I know; it's balls hot! I just needed something to set goals for that I could achieve as I was stuck with a master's degree and no job due to the amazing economy. So, I decided to start running. I went to Kohl's and bought some new shoes (not pricey, I think I spent $40) and shorts and a t-shirt. I already had sports bras. I waited until the sun went down (I'm NOT a morning person!), fired up my click wheel iPod, and made the goal to run around the block to the first light post and back. That was it. So I did it. IT. WAS. HARD. But I did it. I could feel my body resisting, but later I could feel my lungs changing as I was laying in bed. Things were already changing.<br />
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The next day, I decided to go a bit further and back. And I did it. I could fall asleep easier, I could feel my lungs changing. Each day I decided to go a bit further, until I needed to look up a distance and route on MapMyRun.com. I mapped out a 2.5 mile route around my neighborhood, and soon that was my daily run. I didn't have a phone with an app to track, or a GPS watch, just my old iPod. I don't have selfies of me running during this time. I don't even think I had an Instagram account. I just ran for ME. If you're just starting out, I suggest you run for YOU at the beginning. Then you can find an app or fancy watch to track your stats. But don't let the stats make you feel any less of a runner.<br />
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I didn't run for speed. But it was nice when I ran it faster than yesterday.<br />
I didn't run to lose weight. But I did lose 15 lbs in the process. (I also used the Wii workouts for strength training, and that helped!)<br />
I didn't run to train for any race. I just ran for myself.<br />
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Soon, I was wanting a little more. I decided to sign up for my 1st 5k, and asked some friends to run with me. They are faster than me, but that didn't bother me. We started out together at first, but then I told them to go ahead and meet at the finish line. It wasn't time chipped, and I didn't have a phone or watch to track anything. It was so empowering to set a goal and complete it. <br />
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From that fall, August to October 2009, I was hooked on running. It became something I could do, something that made me feel powerful and that I am capable of tough things.<br />
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<b>All you have to do is start.</b><br />
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<b>How to become a Runner:</b><br />
<b>1. Put on your shoes and a good sports bra.</b><br />
<b>2. RUN!</b><br />
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Whether your resolution is to start running or be a faster runner, I hope that you have confidence in yourself to become the runner you never thought you could be! Happy New Year, and Happy Running!<br />
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Cheers,<br />
KaseyKasey Carolinehttp://www.blogger.com/profile/14324982350307038280noreply@blogger.com0tag:blogger.com,1999:blog-250307143273550551.post-80312610861653141242019-03-24T12:22:00.002-05:002019-03-24T12:22:44.990-05:00I Tried Morning Yoga for a Week to Help Anxiety and This is What HappenedIn the past year, anxiety has reared its ugly head in my life. I find that it really flares up in the mornings, making falling asleep the night before a work day difficult, and very stressful to get going at the start of every day. Little things would set me off, and I didn't feel good about things until after 10:00 am every day. I exercise regularly, I leave work at work (most of the time). I'm trying new things to try to calm the anxiety monster.<br />
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This week, I decided to wake up earlier than usual and do some yoga before making breakfast and getting ready for work. Here's how it went:<br />
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">Day 1: My alarm went off at 5:42am-- 25 minutes earlier than my normal routine. However, I was already awake. This never happens. Anxiety already had its grip on me. Instead of getting up, I stayed in bed until my usual wake up time. No yoga. Had a hard morning at work.</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">Day 2: Didn't fall asleep until after midnight, but got up after hitting snooze once. Took my time and did just 5 minutes of breathing and moves I like without a video. Got to work early. Had a better morning. Was asleep by 10:30 with the help of melatonin.</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">Day 3: Hit snooze once, but got up and did 10 minutes of yoga with a video. <a href="https://www.youtube.com/user/yogawithadriene" target="_blank">Yoga with Adriene</a> is my go-to for yoga videos. She's amazing; check her channel out! Got to work a little early but later than yesterday (thanks traffic!). Had a better morning even though I had to quick make copies and go to duty. Fell asleep by 10:30 with the help of melatonin.</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">Day 4: Hit snooze twice. Thursdays are hard, y'all! I didn't have time for yoga by the time I got out of bed, but I could feel soreness from my workouts. I did some foam rolling while my eggs cooked. Got to work later but on time, had an ok morning.</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">Day 5: Hit snooze once, but stayed awake. Did a short video for runners, took my time getting ready, and had a good morning, and overall good day.</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">It's only been a week, but I think I like this. I am NOT a morning person, so when I workout it's always after work, so waking up earlier is not on my list of things that I want to do. Maybe I will become one of those people who gets up super early and gets their workout in before work, but I have to be at work by 7:40 so I don't see myself getting in a full workout and cool down in before work. However, I do think that getting up 30 minutes earlier and moving my body with a few yoga stretches and breathing exercises is a good way to wake up. I have essential oils and I need to bring them to the living room with me to help that relaxation and focus.</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">Overall, it's been a good week. I'm going to continue to keep yoga in my morning routine for as long as I can. It's nice to have that time to wake up the entire body and calm myself down before I begin my day.</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">Cheers,</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">Kasey</span></span></div>
Kasey Carolinehttp://www.blogger.com/profile/14324982350307038280noreply@blogger.com0tag:blogger.com,1999:blog-250307143273550551.post-33440186657262253442019-01-14T21:11:00.000-06:002019-01-14T21:11:23.221-06:00Injury Update: So Far So GoodI ran 7 miles yesterday, and I'm pretty excited about it.<br />
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I had 10 on the plan for that day before I got hurt last month. Since then I've reworked my plan. Those last two miles were tough- my legs felt heavier than they should have. I cut back on Camp Gladiator workouts in order to give my body time to recover. My new adjusted plan is to just finish this race. I don't see myself getting a PR after how yesterday's run felt. Usually I don't feel that heaviness until mile 10. I still have three long runs left, though. I just wish I could be more active (it would help to shed these extra holiday pounds) in order to build up more speed. I feel like I'm not getting the speed workouts I need now.<br />
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After yesterday's 7, I soaked in Epsom salts. I didn't ice it because it's chilly in my house, but it feels great. I didn't feel any soreness at work today. <br />
<br />
Now, I have mountain cedar allergies bothering me. I took the day off of working out because the medicine I take makes me feel so sleepy and dehydrated. I figured a workout in this state wouldn't be good for me. We will see how tomorrow goes. I will probably need a workout since there is another event using our rehearsal space for one act play and I will be confined to my black box. It's difficult to rehearse this play without our stage. <br />
<br />
I usually bring a 64oz water bottle to work and fill it up again by the end of the school day. I got down the road this morning and realized I didn't grab it. I stopped at the gas station near school and found a gallon of electrolyte water so I grabbed it. I finished half of it, and I'm about to drink more. How much water do you drink a day? Does it leave you satisfied or do you feel symptoms of dehydration?<br />
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Have a great week!<br />
Cheers,<br />
KaseyKasey Carolinehttp://www.blogger.com/profile/14324982350307038280noreply@blogger.com0tag:blogger.com,1999:blog-250307143273550551.post-39622195459788796122019-01-04T09:34:00.001-06:002019-01-04T09:34:09.295-06:00<span style="font-family: Georgia, Times New Roman, serif;"><b style="background-color: white; color: #222222; font-size: 16px;">"The best</b><span style="background-color: white; color: #222222; font-size: 16px;">-</span><b style="background-color: white; color: #222222; font-size: 16px;">laid plans</b><span style="background-color: white; color: #222222; font-size: 16px;"> of mice and men often go awry."</span></span><br />
<span style="background-color: white; color: #222222; font-size: 16px;"><span style="font-family: Georgia, Times New Roman, serif;"><br /></span></span>
<span style="background-color: white; color: #222222; font-size: 16px;"><span style="font-family: Georgia, Times New Roman, serif;">The very same can be said for marathon training. My first week and a half felt AMAZING and I was in top shape to really get some tough workouts in and have a better chance at a PR at the Missions Heritage Half in February.</span></span><br />
<span style="background-color: white; color: #222222; font-size: 16px;"><span style="font-family: Georgia, Times New Roman, serif;"><br /></span></span>
<span style="background-color: white; color: #222222; font-size: 16px;"><span style="font-family: Georgia, Times New Roman, serif;">Then I felt it. A sharp pain in the front of my lower leg on a easy two miler. It was sore for a week after, so I didn't work out, didn't run. I taped it up, soaked in Epsom salts, foam rolled, and iced. I saw a doctor but he was no help. I'm really bummed that I was forced to stop when I was just getting started. </span></span><br />
<span style="background-color: white; color: #222222; font-size: 16px;"><span style="font-family: Georgia, Times New Roman, serif;"><br /></span></span>
<span style="background-color: white; color: #222222; font-size: 16px;"><span style="font-family: Georgia, Times New Roman, serif;">Since the week of Christmas, I've run a few times and taken it slow. It definitely doesn't hurt as bad, and when I run it's never above a 1. So, I'm going to tweak my training plan and see if I can salvage this training cycle even though my race is a month away.</span></span><br />
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<span style="background-color: white; color: #222222; font-size: 16px;"><b><span style="font-family: Georgia, Times New Roman, serif;">New and Improved Half Marathon Training Plan:</span></b></span><br />
<span style="background-color: white; color: #222222; font-size: 16px;"><b><span style="font-family: Georgia, Times New Roman, serif;"><br /></span></b></span>
<span style="color: #222222; font-family: Georgia, Times New Roman, serif;"><span style="background-color: white;">Week of: December 30: easy 2, cross training, 5 miles</span></span><br />
<span style="color: #222222; font-family: Georgia, Times New Roman, serif;"><span style="background-color: white;">Week of: January 6: cross training, easy 3, cross training, 7 miles</span></span><br />
<span style="color: #222222; font-family: Georgia, Times New Roman, serif;"><span style="background-color: white;">Week of: January 13: cross training, easy 4, cross training, 9 miles</span></span><br />
<span style="color: #222222; font-family: Georgia, Times New Roman, serif;"><span style="background-color: white;">Week of: January 20: cross training, easy 5, cross training, 11 miles</span></span><br />
<span style="color: #222222; font-family: Georgia, Times New Roman, serif;"><span style="background-color: white;">Week of: January 27: cross training, easy 5, cross training, 8 miles</span></span><br />
<span style="color: #222222; font-family: Georgia, Times New Roman, serif;"><span style="background-color: white;">Week of: February 3: crossing training, easy 4, easy 2, RACE DAY!</span></span><br />
<span style="color: #222222; font-family: Georgia, Times New Roman, serif;"><span style="background-color: white;"><br /></span></span>
<span style="color: #222222; font-family: Georgia, Times New Roman, serif;"><span style="background-color: white;">I'm giving myself more recovery after long runs this time around to see how I feel. If I feel good, then I will add more cross training throughout the week and tempo runs. It went from a 10 week plan to 6, but I already had one and half in the bank so I guess it's 7 and a half?</span></span><br />
<span style="color: #222222; font-family: Georgia, Times New Roman, serif;"><span style="background-color: white;"><br /></span></span>
<span style="color: #222222; font-family: Georgia, Times New Roman, serif;"><span style="background-color: white;">I am extremely competitive, so part of me still wants to get a PR on this race, but I have a feeling I will just have to hang in there and hope I can finish at a decent time now that I've lost 3 weeks of training.</span></span><br />
<span style="color: #222222; font-family: Georgia, Times New Roman, serif;"><span style="background-color: white;"><br /></span></span>
<span style="color: #222222; font-family: Georgia, Times New Roman, serif;"><span style="background-color: white;">Thanks to KT Tape, compression socks, ice, foam rolling, Epsom salt, let's see if we can get this back on track!</span></span><br />
<span style="color: #222222; font-family: Georgia, Times New Roman, serif;"><span style="background-color: white;"><br /></span></span>
<span style="color: #222222; font-family: Georgia, Times New Roman, serif;"><span style="background-color: white;">What are some challenges you had to face during training?</span></span><br />
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<span style="color: #222222; font-family: Georgia, Times New Roman, serif;"><span style="background-color: white;">Cheers,</span></span><br />
<span style="color: #222222; font-family: Georgia, Times New Roman, serif;"><span style="background-color: white;">Kasey</span></span>Kasey Carolinehttp://www.blogger.com/profile/14324982350307038280noreply@blogger.com0tag:blogger.com,1999:blog-250307143273550551.post-67516079042526859352018-12-28T12:15:00.000-06:002018-12-28T12:15:20.282-06:00Emotional Stages of an Injured RunnerSlowing down is difficult for many of us runners. Even when our body is telling us, "Hey! Take it easy!" we don't want to believe it. It happened to me a week and a half ago.<div>
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I had a GREAT first week of half marathon training. My long run felt great, I was sprinting faster than usual at Camp Gladiator. Then I went on a short, easy run around the block and felt a sharp pain in my right shin. I cut the run short and headed for home, hoping that it was nothing. But, it was sore for a few days after that. I thought it could be shin splints, so I taped it up. Usually that feels better but it made my calf muscles tight and the dull ache was still there. I foam rolled. I soaked in epsom salt. I even AVOIDED running for several days! Then I went for a test run. Two miles on our usual route, and still felt a dull ache. </div>
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<br /></div>
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I made a doctor's appointment. It's this afternoon. I know I won't get an immediate answer today because x-rays don't typically show stress fractures so an MRI will need to be scheduled so who knows when that will be. If I do need an MRI according to this doctor, I will have to defer my entry to the Missions Half Marathon in February. I'm super bummed because I was in awesome shape when this happened and I was really looking forward to tough workouts and another PR.</div>
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My friends try to console me by telling me there are other ways to exercise but I look at them like they are crazy. (There's nothing else besides running!!)</div>
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<span style="font-size: large;">10 Stages of a (hopefully not) Injured Runner</span></div>
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1. Feel a (slight) pain and pretend it was nothing. We do have a high tolerance for pain, anyway.</div>
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2. Go for another run the next day, feel the pain again, and it's worse, but maybe not? Maybe I'm just making this up in my head.</div>
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3. Ice it anyway. It will go away tomorrow.</div>
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4. Apply KT tape and ice it the next day. It can't be that bad. Go for a run.</div>
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5. Foam roll with KT tape, then ice it. It's really not that bad! Go for a run.</div>
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6. Soak in epsom salt, foam roll with KT tape, then ice it. It's going away! (hopefully) Go for a run.</div>
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7. Take ibuprofen, tell yourself it's better. It HAS to be with the epsom salts, KT tape, ice, and foam rolling! I even took a few days off! Go for a run.</div>
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8. Give in and make a doctor's appointment. Stop running. Cry myself to sleep.</div>
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9. Go to doctor's appointment, play it off like it really doesn't hurt that bad. Wait impatiently for results.</div>
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10. If results are negative, lace up IMMEDIATELY! Don't forget the ice later. If results are positive for an injury, wallow in sorrow, scroll Instagram and feel extreme jealousy that others can run right now. It's going to be a long recovery!</div>
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I'm praying I can lace up again soon! Until then, take care of yourselves! Listen to your body and eat your goddamn vegetables.</div>
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Cheers,</div>
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Kasey</div>
Kasey Carolinehttp://www.blogger.com/profile/14324982350307038280noreply@blogger.com0tag:blogger.com,1999:blog-250307143273550551.post-58573431728731262192018-11-17T16:55:00.000-06:002018-11-17T16:55:13.223-06:00My Half Marathon Training PlanI've gone and done it: I signed up for my 6th half marathon! <br />
<br />
Half Marathon 1: Rock 'n Roll San Antonio Half in 2010 (2:44)<br />
Half Marathon 2: Alamo 13.1 in 2013 (3:18)<br />
Half Marathon 3: Cocoa Women's Half in 2015 (DNF)<br />
Half Marathon 4: Alamo 13.1 in 2016 (2:39)<br />
Half Marathon 5: Cocoa Women's Half in 2018 (2:28)<br />
<br />
Half Marathon 6 will be the <a href="https://www.missionsheritagehalf.com/" target="_blank">Missions Heritage Half</a> on February 9, 2019. I have more success running longer distances in the winter in Texas, so I avoid signing up for longer races in late spring, summer, and early fall. January and February are the BEST times to run long in Texas!<br />
<br />
Here's how I'm planning to train for this race:<br />
<br />
The main training format I plan to follow involves running 2-3 days a week and cross-training 2-3 days a week. I know; it seems strange to train for a running race with so much cross-training, but that is what I did for February's half and I came away with an 11 minute PR. Typically, training includes different types of runs:<br />
<br />
1. easy run (comfortable pace)<br />
2. speed work (sprints with rest periods in between; these can be short or long sprints)<br />
3. tempo runs (warm up mile, race pace miles, cool down mile. Typically a longer run in the week.)<br />
4. long runs (slow, for endurance)<br />
<br />
I try to do an easy run mid-week when I'm exhausted, a long run on the weekend, and use Camp Gladiator for speed work. I may add more longer tempo runs during the week into January. My training plan is only ten weeks instead of twelve because I can run 5 miles at this point in time. (Sometimes, I need to start earlier because I'm not always in shape...)<br />
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My Missions Heritage Half Marathon Training Schedule:<br />
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Workout 1<o:p></o:p></div>
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Workout 2<o:p></o:p></div>
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Workout 3<o:p></o:p></div>
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Workout 4<o:p></o:p></div>
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Workout 5<o:p></o:p></div>
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Week 1: December 2<o:p></o:p></div>
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Cross training<o:p></o:p></div>
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Cross training<o:p></o:p></div>
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Easy run 2-3 miles<o:p></o:p></div>
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Cross training <o:p></o:p></div>
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5 miles<o:p></o:p></div>
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Week 2: December 9<o:p></o:p></div>
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Cross training<o:p></o:p></div>
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Cross training<o:p></o:p></div>
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Easy run 2-3 miles<o:p></o:p></div>
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Cross training or tempo run<o:p></o:p></div>
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6 miles<o:p></o:p></div>
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Week 3: December 16<o:p></o:p></div>
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Cross training<o:p></o:p></div>
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Cross training<o:p></o:p></div>
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Easy run 3 miles<o:p></o:p></div>
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Cross training<o:p></o:p></div>
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<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
7 miles<o:p></o:p></div>
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</tr>
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Week 4: December 23<o:p></o:p></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 81.6pt;" valign="top" width="109">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
Cross training<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 81.55pt;" valign="top" width="109">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
Cross training<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 81.55pt;" valign="top" width="109">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
Easy run 3-4 miles<o:p></o:p></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 81.55pt;" valign="top" width="109">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
Cross training or tempo run<o:p></o:p></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 70.6pt;" valign="top" width="94">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
8 miles<o:p></o:p></div>
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</tr>
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<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
Week 5: December 30<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 81.6pt;" valign="top" width="109">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
Cross training<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 81.55pt;" valign="top" width="109">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
Cross training<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 81.55pt;" valign="top" width="109">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
Easy run 4 miles<o:p></o:p></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 81.55pt;" valign="top" width="109">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
Cross training<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 70.6pt;" valign="top" width="94">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
9 miles<o:p></o:p></div>
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</tr>
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Week 6: January 6<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 81.6pt;" valign="top" width="109">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
Cross training<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 81.55pt;" valign="top" width="109">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
Cross training<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 81.55pt;" valign="top" width="109">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
Easy run 4-5 miles<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 81.55pt;" valign="top" width="109">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
Tempo run<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 70.6pt;" valign="top" width="94">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
10 miles<o:p></o:p></div>
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</tr>
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<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
Week 7: January 13<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 81.6pt;" valign="top" width="109">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
Cross training<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 81.55pt;" valign="top" width="109">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
Cross training<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 81.55pt;" valign="top" width="109">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
Easy run 5 miles<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 81.55pt;" valign="top" width="109">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
Cross training<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 70.6pt;" valign="top" width="94">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
11 miles<o:p></o:p></div>
</td>
</tr>
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<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 70.65pt;" valign="top" width="94">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
Week 8: January 20<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 81.6pt;" valign="top" width="109">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
Cross training<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 81.55pt;" valign="top" width="109">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
Cross training<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 81.55pt;" valign="top" width="109">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
Easy run 5 miles<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 81.55pt;" valign="top" width="109">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
Tempo run<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 70.6pt;" valign="top" width="94">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
12 miles<o:p></o:p></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 70.65pt;" valign="top" width="94">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
Week 9: January 27<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 81.6pt;" valign="top" width="109">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
Cross training<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 81.55pt;" valign="top" width="109">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
Cross training<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 81.55pt;" valign="top" width="109">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
Easy run 5 miles<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 81.55pt;" valign="top" width="109">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
Tempo run<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 70.6pt;" valign="top" width="94">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
8 miles<o:p></o:p></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 70.65pt;" valign="top" width="94">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
Week 10: February 3<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 81.6pt;" valign="top" width="109">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
Cross training<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 81.55pt;" valign="top" width="109">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
Cross training<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 81.55pt;" valign="top" width="109">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
Easy run 4 miles<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 81.55pt;" valign="top" width="109">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
Easy run 2 miles<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 70.6pt;" valign="top" width="94">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
RACE DAY!<o:p></o:p></div>
</td>
</tr>
</tbody></table>
<br />
As always, a good training plan needs to be vigorous but flexible at the same time. I didn't label the top of the chart with days of the week even though I try to stick to workouts on the same days. We all know that work and life get in the way so there needs to be flexibility. Right now, Mondays, Tuesdays, and Thursdays are Camp Gladiator Days. Wednesdays and Saturdays are run days. I have a contest for work and two major holidays in there but it should all work out. If I miss anything during the week I try not to freak out as long as I can get my long run in on the weekends. <br />
<br />
It's also important to make sure I'm watching my diet and fueling properly as mileage increases. I'm trying to lose body fat right now, but as my runs get longer, I need to add more calories back to my diet. I never try to lose weight when training for a half marathon; especially the last month of training. I learned that the hard way with my DNF in 2015. Whole 30 and running long did not work for my body.<br />
<br />
I always try to beat my last time for any race that I run, even if I tell myself to just have fun. I'm very competitive so it's hard to turn that off! My current half marathon PR is 2:28 which is an average of 11:17 per mile. I did a lot of walking after mile 8 in that race so I'm hoping to avoid that this time. I don't have a goal pace, but I think I will be training for under 10:00 per mile on my speed work/tempo runs and under 11:00 for long runs.<br />
<br />
I hope this training plan inspires someone out there, and I hope I can stick to it and have a great race!<br />
<br />
Cheers,<br />
Kasey<br />
<br />
References:<br />
<a href="https://www.amazon.com/Kara-Gouchers-Running-Women-Marathons/dp/1439196125" target="_blank">Kara Goucher's Running For Women</a>Kasey Carolinehttp://www.blogger.com/profile/14324982350307038280noreply@blogger.com0tag:blogger.com,1999:blog-250307143273550551.post-58308936503002358262018-10-20T14:23:00.001-05:002018-10-20T14:23:25.491-05:00Weekly Recaps<span style="font-family: Georgia, Times New Roman, serif;">One month ago, I posted with my health goals. I'm in a private health group with friends on Facebook and I found myself adding weekly updates every Sunday night based on my 3 goals, so I will share them below. I find that ending a week on Sunday keeps me accountable over the weekend, especially if I need to weigh in. I'm going to buy a scale today, but in the past I've found that weighing in on Monday morning at the end of my week definitely keeps me on track over the weekend. It's so difficult to keep up with healthy habits when you've had a tough week and just want to drink all the wine and eat all the food and lay on the couch watching true crime murder shows on Netflix. </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;"> But, when I know my week isn't over, I can keep up with the end of my week's goals. Now, having said this, balance is okay, so if I don't track my food on Saturday, I don't beat myself up about it. I also don't just shove food into my mouth, either. My Garmin watch keeps me going, too. My average step count today is 8,319. I want to increase my average, so every day I try to beat it. I try to "Beat Yesterday", which happens to be Garmin's tag line. Even on Saturday and Sunday I try to get up and do stuff so my average increases or doesn't fall too much and then I have to work extra hard during the work week. </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">Here's what I've posted in the Facebook group:</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">Week 1:</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">1. Track my food intake and hit calorie goal <span class="_5mfr" style="margin: 0px 1px;"><span class="_6qdm" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/f51/1/16/2714.png"); background-repeat: no-repeat; background-size: contain; color: transparent; display: inline-block; height: 16px; text-shadow: none; vertical-align: text-bottom; width: 16px;">✔️</span></span><br />2. Be more active; went to CG and went past my step goal <span class="_5mfr" style="margin: 0px 1px;"><span class="_6qdm" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/f51/1/16/2714.png"); background-repeat: no-repeat; background-size: contain; color: transparent; display: inline-block; height: 16px; text-shadow: none; vertical-align: text-bottom; width: 16px;">✔️</span></span><br />3. Get more sleep. Fell asleep before 11 last night and ready for bed now (9:15!) <span class="_5mfr" style="margin: 0px 1px;"><span class="_6qdm" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/f51/1/16/2714.png"); background-repeat: no-repeat; background-size: contain; color: transparent; display: inline-block; height: 16px; text-shadow: none; vertical-align: text-bottom; width: 16px;">✔️</span></span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Started last week, but it feels good to get back into my routine. I think my students can tell I'm feeling better, too!</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Week 2:</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">1. Tracked food 6/7 days. Stayed at goal 6/7 days!<br />2. Active (outside of work) 4/7 days. 3 CG workouts and one run. Need to run more! It felt great tonight.<br />3. Hit sleep goal 4/7 days. I stayed up too late a couple of nights and really felt it at work the next day. Slept a lot this weekend!</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Victory: I tried on some pants that were snug when school started and they fit now! Woohoo! I also haven't had an alcoholic beverage since August 28th, which I know is helping me stay on track on weekends and my sleep patterns more regular.</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Ready for another week!</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Week 3:</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">1. Logged food and stayed at calorie goal 5/7 days. Chose a healthier meal at Chuy's, even after a crazy work day.<br />2. Active 5/7 days. Goal achieved! I need two rest days in my week to keep up energy and it was difficult. I fell asleep on the couch when I got home from work on Wednesday!<br />3. Got enough sleep only 3/7 days. I didn't take melatonin and it's hard to fall asleep early when my husband doesn't get home from work until almost 10, when I need to be aslee<span class="text_exposed_show" style="display: inline;">p. Still working on it, though!</span></span></div>
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Victory: I wore pants I didn't fit into in August!</div>
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Week 4:</div>
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1. Tracked and stayed at calorie goal 6/7 days. Yay!!!<br />2. Active 5/7 days with a long run today. Yay!!<br />3. Got enough sleep 4/7 days. <span class="_47e3 _5mfr" style="line-height: 0; margin: 0px 1px; vertical-align: middle;" title="frown emoticon"><img alt="" class="img" height="16" role="presentation" src="https://static.xx.fbcdn.net/images/emoji.php/v9/fcb/1/16/1f641.png" style="border: 0px; vertical-align: -3px;" width="16" /><span aria-hidden="true" class="_7oe" style="display: inline; width: 0px;">:(</span></span> I sleep in on weekends but it's still hard for me to fall asleep at a decent time during the week.</div>
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Victory: ran my longest run since April and timed a pretty good mile!</div>
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Week 5 ends tomorrow night for me, so I'm not adding another update yet. After looking back on these updates, I can see that I'm achieving goals and feeling better. It really helps to go back and see how good sticking to my goals makes me feel. I'm two weeks away from opening night of our musical, and I've been so exhausted from trying to teach 7 classes and get the show ready. This week I didn't work out as much because I hit my step goal at work, but I knew I needed to stay on track nutritionally and that has kept me going. I don't want to go back to coming home and eating everything and sitting around. I know that does not make me feel good; it makes me feel like I have less and less energy while my body packs on the extra fat from energy I didn't use.</div>
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I know my body, and I know staying healthy and making it happy is hard. Keeping this little record of my weeks has definitely helped. I challenge you to try it!</div>
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Cheers,</div>
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Kasey</div>
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Kasey Carolinehttp://www.blogger.com/profile/14324982350307038280noreply@blogger.com0tag:blogger.com,1999:blog-250307143273550551.post-3133978535759373352018-09-20T21:23:00.002-05:002018-09-20T21:32:20.044-05:00Working Out, Eating Healthy, and Balancing LifeI am definitely one of those people who gains 5lbs from looking at a piece of chocolate. In my 34 years on this Earth, I've learned that my body does not burn fat on its own like some lucky people; it HOLDS ONTO IT. I blame my northern heritage. It's so cold in the winter that a few extra layers of fat help a bit.<br />
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Knowing this, I need to make sure I am active and eat right. Do I accomplish both things 100% of the time? NO! I find it extremely hard to teach and take care of myself. God bless teachers who have their own kids because I don't know how they do it every day.<br />
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On a "good active and healthy day", here's what my timeline looks like:<br />
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6:11 am: Hit snooze<br />
6:30 am: Get up, make breakfast. Breakfast is usually two fried eggs on two pieces of toast smeared with avocado. Add Trader Joe's Everything But the Bagel seasoning and chipotle hot sauce.<br />
7:10 am: leave for work.<br />
11:00 am: quickly shove food in my face and savor any adult conversation time. Lunch is usually leftovers from the night before or a salad. Greek yogurt cups, La Croix, and Baby Bel cheese.<br />
3:40 pm: eat a snack. A handful of almonds.<br />
5:30 pm: leave work, change clothes, head to a Camp Gladiator workout.<br />
(If I don't go to Camp Gladiator, I have to wait until it's not too hot outside to run. Usually this does not work because I will either eat everything in house or fall asleep or both.)<br />
7:45 pm: return home from working out, make dinner. Dinner is usually planned, but I've added pasta into the mix now, as well as maintaining a vegetarian diet.<br />
9:00 pm: shower and get in bed. (hopefully. Usually doesn't happen.)<br />
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This routine is exhausting. I had a really rough start to the school year mentally, so all I wanted to do was eat and lay on the couch. So I did.<br />
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Sometimes, balance is good. But, I tipped the lazy side of the scale a little too much, and now my fat pants are more like regular pants. I'm starting to feel like myself again, so here's the new plan to make my clothes fit better before the holidays: (notice how I'm not focusing on a number on the scale, because we don't have a scale. Numbers are overrated.)<br />
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<b>1. Enter food into MyFitnessPal</b>. This always works for me. I need to track my calories to force myself not to eat so much. When I know I have to add what I eat into my phone, I don't eat as much.<br />
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<b>2. Be more active.</b> I want to get back into running again. My dog misses it. And we're giving our "foster" animals back this weekend so she will be lonely and bored. My plan is to go to Camp Gladiator on Monday, Tuesday, and Thursdays, and run Wednesday or Friday, Saturday or Sunday.<br />
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<b>3. Get more sleep.</b> I struggle with this. My body cycle does not match my work schedule. It's been 7 years and I still cannot get myself to sleep early and wake up feeling refreshed and ready. Mornings are the devil. BUT, I plan to stay away from electronic screens before bed. I have a stack of scripts and novels I can read before I fall asleep. I plan to get in bed at a reasonable hour so I can be asleep at a reasonable hour.<br />
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Getting healthy and staying healthy is tough. Some people may find it easy, but let's be honest: a healthy lifestyle is difficult. But when I achieve a fitness goal, I feel strong and unstoppable.<br />
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It's time to set some goals for the fall!<br />
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Cheers,<br />
KaseyKasey Carolinehttp://www.blogger.com/profile/14324982350307038280noreply@blogger.com0tag:blogger.com,1999:blog-250307143273550551.post-66221206896715241022018-07-23T18:05:00.001-05:002018-07-23T18:06:19.267-05:00Teachers: Let's Support Each Other!It's the end of July, and some teachers may be ready to start setting up their classroom and utilizing all of the wonderful materials they read and skills and tips learned in trainings attended all summer. Others, like me, may be in a panic thinking that I slacked off and only read one script and didn't update any unit plans nor did I continue reading and planning after attending an awesome training. <span style="font-size: large;">One of my flaws as a teacher is that I am constantly comparing myself to others.</span><br />
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I had a fellow colleague my first few years of teaching who always made me feel like I wasn't doing enough for my students. This feeling has never left me. When I leave at 5:30 pm when my students do, am I doing enough? When I don't add extra trips and parties, am I doing enough? When I step back, I can clearly see that I am doing more than enough for these kids. Our performances and contest results validate that for me several times throughout the year. <span style="font-size: large;">But, I still have this feeling in the back of my mind that I'm just not working hard enough.</span><br />
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Ten hour days and spending my own time and money shopping for supplies for plays is most definitely enough. Planning field trips and parties is definitely enough. <u>The fact is: every teacher has their own style, and their own method of doing the work they need to do in order to achieve their individual goals</u>. As teachers, we need to stop judging other teachers for what we see them do, or don't do. We need to support one another even more now than ever. So, when your colleague leaves at the end of contract time while you're still working, don't judge. When your colleague stays until 7 every night, don't judge. How about we all work towards asking one another for help or offering it? I admit, I have a hard time asking for help, but I really appreciate it when someone does so.<br />
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I promise to work harder for my students AND my colleagues this year.<br />
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Let's get ready for another school year! (Or take more time to relax before getting ready!)<br />
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<span style="font-size: large;">Whatever sprinkles your doughnut!</span><br />
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Cheers,<br />
KaseyKasey Carolinehttp://www.blogger.com/profile/14324982350307038280noreply@blogger.com0tag:blogger.com,1999:blog-250307143273550551.post-13132207944485997752018-07-20T13:09:00.000-05:002018-07-20T13:09:29.528-05:00Plastic is EVERYWHEREI dare you to pay attention to the products you use for 24 hours. I triple dog dare you. How much do you throw away in an average day? How much do you recycle? Do you know what happens to your trash when you put it on the curb?<br />
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Do you even care?<br />
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I grew up in the late 80s and 90s, and I remember learning about Reduce Reuse Recycle. I remember turning off light switches constantly, making sure we didn't use too much water. Anyone else remember this, or is it just me, from my small town in Wisconsin the 90s? Have we lost our consciousness about how we are treating the Earth?<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgV0KsU_CqtgzxInrkZoNwc6TieQTFQhtWqvVfsU5VEGwAuRp8TRWK6peK8oi8AMVNrKE-JR6k9bNG8YCJK6YfUKWLJ0n1L01q5eDVK4iz3NvAsSFUHukmT3tuoZzzwnbYUh3Igfi4UBA/s1600/20180625_110519.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="900" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgV0KsU_CqtgzxInrkZoNwc6TieQTFQhtWqvVfsU5VEGwAuRp8TRWK6peK8oi8AMVNrKE-JR6k9bNG8YCJK6YfUKWLJ0n1L01q5eDVK4iz3NvAsSFUHukmT3tuoZzzwnbYUh3Igfi4UBA/s200/20180625_110519.jpg" width="112" /></a>I watched this video produced by Buzzfeed a while back and I felt like her mission of producing ZERO TRASH was completely impossible. I still feel like it's impossible. I always want to have a more full recycle bin than the trash, but it's not. My city doesn't even recycle glass! I bring my own bags to the grocery store, but sometimes I stop on my way home. Or I don't bring them to Target or Walmart, or Old Navy. I use a grocery delivery service and ask for paper, but most of the time the grocery store is out of paper. My stash of plastic bags was embarrassing! I took them to Walmart and put them in the box they have at the entrance to recycle them, and I pray that they actually do recycle them and not just throw them in the dumpster in the back of the store.<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1qnSO9TT63TXUhaVz5KDUHD4zNnSQxIeyUZ6s8v4gPbPy5JMEfTXUOu7cwAURYbzGhr2e9sR6hnES-xTjGSSxsu5RMgZVvOCPjukysx-sYUEcvgWlzXvtEonfm2NvNkrC5ccJq8Lyzw/s1600/20180625_110643.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1600" data-original-width="900" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1qnSO9TT63TXUhaVz5KDUHD4zNnSQxIeyUZ6s8v4gPbPy5JMEfTXUOu7cwAURYbzGhr2e9sR6hnES-xTjGSSxsu5RMgZVvOCPjukysx-sYUEcvgWlzXvtEonfm2NvNkrC5ccJq8Lyzw/s200/20180625_110643.jpg" width="112" /></a><br />
It's all so overwhelming, but there are little things I realized I can do that will hopefully make a difference. The most recent trend in environmental conservation is banning the use of plastic straws. I don't really use straws at home, but we do go out to eat frequently, and I use straws then. Why? I don't need a straw. But, I bought some reusable, stainless steel straws. I use them with my water bottles and cups at home now. (In the summer heat, I always have a large cup of water near by.) However, I have yet to bring them with me when we go out to eat. Major fail on my part! Sorry, turtles! I promise to try harder.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiofdDFdo9C4DG23xY5ZYzWTaWxtnPtrTTxhext5yQAH8dGcBuOunfXpnpeNezjVxSAxmbPmduWGah0YqYKpvzY1nD34RqxUNRzkuPw8d30rGOpeSJ4N4CDnhhdZnvHNAkNxOvEOfWDbg/s1600/20180625_110633.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="900" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiofdDFdo9C4DG23xY5ZYzWTaWxtnPtrTTxhext5yQAH8dGcBuOunfXpnpeNezjVxSAxmbPmduWGah0YqYKpvzY1nD34RqxUNRzkuPw8d30rGOpeSJ4N4CDnhhdZnvHNAkNxOvEOfWDbg/s200/20180625_110633.jpg" width="112" /></a></div>
I found that I also use a lot of plastic storage bags once, then throw them away. I bought some reusable bags from Amazon and so far they are great. One of them tore at the seal, but I super glued it back together and it's holding up well. I used the disposable ones to store the half of avocado I didn't use with my eggs, or the half of cucumber I didn't use in my salad. These reusable ones are saving us money on buying the disposable bags, and saving the amount of waste we throw out. The company that I bought the straws from was offering a deal to get a set of 15 mesh bags for free, so I added those to my cart, as well. I haven't used the mesh bags yet, but I bet they would be great for buying produce at the grocery store, or at the farmer's market. I might just use them when we go to the river on Sunday. I will put a link to these items at the end of this post.<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-2NAP7z_ifLHDFVaWa8QrmS-0CpMC5lqwS8XvtoU_1mUSEQ5712pRIadooejTTzJe8ZSMJ965vM3KIcmKg_vSv7XjEk8LZuU_QaTt9xJhxDye5hA0ZscFnEfQ-kgWJFJmh2k3FaSYDw/s1600/20180625_110540.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1600" data-original-width="900" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-2NAP7z_ifLHDFVaWa8QrmS-0CpMC5lqwS8XvtoU_1mUSEQ5712pRIadooejTTzJe8ZSMJ965vM3KIcmKg_vSv7XjEk8LZuU_QaTt9xJhxDye5hA0ZscFnEfQ-kgWJFJmh2k3FaSYDw/s200/20180625_110540.jpg" width="112" /></a><br />
Now that I only have a month of summer left, I feel like I didn't achieve much with the goal of eliminating plastic from our house. So many items are wrapped in plastic at the store (mushrooms! They come a recyclable container but are wrapped in plastic wrap!), and Amazon items come shipped wrapped in plastic. (Even the reusable stuff I bought above arrived wrapped in plastic!) Sometimes I wish I could run with a trash bag and pick up trash on the run but honestly I would be stopping so much that it wouldn't be a run. I know the more populated an area is, the more likely trash will be left on the side of the street. It can all be prevented if people didn't throw trash in their open truck beds before driving off, or literally throwing trash out of their car windows, or making sure your trash bags are secure in your trash cans when they are picked up by waste management.<br />
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Everyone has to be all in to stop the waste. I know there were some people who thought my reusable bag purchase was silly, as they reach for their disposable bags and then throw them out the next day. And that is the problem: we've forgotten our impact on this Earth. We are just living our lives in the now and not preparing for the future. What kind of Earth will our kids have to live with in 25 years? In 50 years? What are you doing in your daily life to make sure your kids and grand kids will have a place to live in the future?<br />
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My goal of eliminating our waste is not over; it's never over. I will give you updates on what we are doing to eliminate trash and the use of non-recyclables in the near future. Hopefully I've inspired someone to bring their reusable shopping bags to the grocery store, or recycle more often. We all have to do our part.<br />
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Cheers,<br />
Kasey<br />
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Links:<br />
<a href="https://www.amazon.com/gp/product/B01L1YXQEU/ref=oh_aui_detailpage_o01_s00?ie=UTF8&psc=1" target="_blank">YIHONG set of 8 Stainless Steel Straws</a><br />
<a href="https://www.amazon.com/gp/product/B07D36FLW2/ref=oh_aui_detailpage_o02_s00?ie=UTF8&psc=1" target="_blank">YIHONG Reusable Mesh Bags, set of 15</a><br />
<a href="https://www.amazon.com/gp/product/B078NXVJ7M/ref=oh_aui_detailpage_o03_s00?ie=UTF8&psc=1" target="_blank">E-Z Seal EXTRA THICK Reusable Storage Bags</a><br />
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<br />Kasey Carolinehttp://www.blogger.com/profile/14324982350307038280noreply@blogger.com0tag:blogger.com,1999:blog-250307143273550551.post-67536368001602039732018-07-08T17:40:00.001-05:002018-07-08T17:40:48.680-05:00My CG Fit ExperienceI first learned about <a href="http://www.campgladiator.com/" target="_blank">Camp Gladiator</a> two years ago, right before our wedding. I received a postcard for a teacher appreciation deal and decided to give it a try. A year and a half later, I signed up for their 9 year Birthday Deal and went Bold after that 4 week camp. (Going Bold means you've signed up for at least a year instead of just a 4 week camp. There's a shirt and everything!)<br />
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Since September I've been making time to get to camp 2-3 times a week, along with running. I'm at 89 check-ins at this point and hope to hit 100 before school starts. I'm choosing to stick with Camp Gladiator because I believe it really helped me to train better for the half marathon I ran in February. I only ran 2 days a week, did CG 3-4 times a week, and ran faster than my previous record by 11 minutes! <br />
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Every few months they run a special program called <a href="http://wwwcampgladiator.com/cgfit" target="_blank">CG Fit</a>. There's a fee to join and it depends on your Bold status. I also used points that I acquired by checking in to workouts since September so I didn't have to pay the full price.<br />
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I was skeptical at first. I didn't understand what I was paying for, but I wanted to use the body composition scale, be serious about meal planning, and increase weights at camp. So, I signed up.<br />
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I was really surprised with my first body composition test. I know I need to lose fat, but I thought my percentage was lower than the scale showed me. As I get older, I'm finding it increasingly harder to lose the weight I need to lose. My body just wants to make sure I always have a cushion-like seat with me everywhere I go!<br />
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I really wanted CG Fit to meal plan for me because my husband and I were in a food rut. We were tired of making the same things every week and feeling like our options as vegetarians were small. You can purchase planned meals from an outside company through CG Fit, but I can't afford that on my teacher's salary. So, I did lots of research online (Pinterest, mainly) and found several recipes to try. I printed them all, added them into MyFitnessPal, and wrote down their macro nutrient content. I printed a meal planning page and wrote down what I would be eating at every meal, including snacks. <br />
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CG Fit advised that if I wanted to lose fat, I needed to increase my protein intake. That was the super challenging aspect of meal planning. Even when I wasn't a vegetarian, I found it difficult to get 40% of my calories to be protein instead of carbs. If I worked out that day, I didn't beat myself up about going over on carbs.<br />
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The end of the school year is so tough, but I'm glad I signed up for CG Fit to make me stay on track. That doesn't mean that I didn't skip happy hour on the last day of school, but I considered it to be balance. Yes, I need to lose weight, but I also need to train my body to learn what balance feels like. I didn't exclude treats, but I made sure to eat in moderation during CG Fit.<br />
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I was concerned about paying for the program, but I felt it kept me going knowing that I did pay for it. If I ever felt like quitting, I told myself it would be a waste of money to do so. I paid for it; I better see results!<br />
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Overall, I lost 7 lbs and increased my weights at camp. I didn't run as much as I would have liked because it's so damn hot here in the summer, but I know that will change when temperatures cool in the fall. That being said, I would love to do CG Fit again because it keeps my results so I can compare to different points throughout the year. It also forced me to find new recipes and sit down to really meal plan for nutrition instead of just for a shopping list.<br />
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Now that CG Fit is over, I need to create new fitness goals to carry me through the rest of the year. I know I will be running the Wurst 5 Miler in November, but I want another longer race to train for this winter.<br />
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Thanks for reading about my experience with Camp Gladiator and their CG Fit program! If you follow me on Facebook you may be tired of hearing about it! If you are interested in trying it out, I have a code that will give you the next three weeks free. If you sign up to be a Bold member, ask me for my email address; I can't "level up" from Bronze to Silver until I get 2 referrals. :)<br />
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Cheers!<br />
Kasey<br />
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Other dieting things I like or have tried:<br />
<a href="http://www.dietbet.com/" target="_blank">Diet Bet</a>: Find a game, pay your part of the pot, lose 4-6% of your body weight, and win! I played a game led by Chris and Heidi Powell and won $40, which gave me a $6 profit. :) If you play with higher pots and less people, then the payout will be greater, though!<br />
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<a href="http://www.myfitnesspal.com/" target="_blank">MyFitnessPal</a>: This is my favorite calorie counting tool to use. I mainly use the app on my phone to scan and add foods I eat throughout the day. It breaks it down into macro and micro nutrients, as well. I used the website on my computer to copy and paste recipe links to load into my database so when I ate that food for dinner, all of the ingredients were already there in the recipe title. Super easy!<br />
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Nike Run Club app: Before I got my Garmin watch, I loved using the Nike app to track my runs. Great data break down and I could see my pace on my phone. I stopped using it because I didn't want to use phone data, but it's still a great app!<br />
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Recipes We Liked:<br />
<a href="https://pinchofyum.com/spicy-sofritas-veggie-bowls" target="_blank">Pinch of Yum: Spicy Sofritas Veggie Bowls</a><br />
This was really spicy (we added a 2nd pinch of sugar the third time we made it and it wasn't so bad!) but we LOVE putting this stuff on rice with pico, guac, cheese, etc. It's like Chipotle has come to your kitchen!<br />
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<a href="https://reciperunner.com/one-pot-cheesy-mexican-lentils-black-beans-and-rice/" target="_blank">One Pot Cheesy Mexican Lentils, Black Beans and Rice - Recipe Runner</a><br />
Delicious, chili-like meal that's full of protein and very filling. We cooked the lentils and rice ahead of time to cut the cooking time down.<br />
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Greek salads:<br />
I created a greek salad with seasoned tempeh, lettuce, black olives, cucumbers, and italian dressing.<br />
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Taco salads:<br />
Taco seasoned tempeh, tortilla strips, red bell pepper, and cilantro-avocado dressing.<br />
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And greek yogurt as a snack for protein!Kasey Carolinehttp://www.blogger.com/profile/14324982350307038280noreply@blogger.com0tag:blogger.com,1999:blog-250307143273550551.post-53849004516006439682018-07-06T12:28:00.000-05:002018-07-06T12:28:06.151-05:00My Running PlaylistDo you run with headphones? Do you listen to music, podcasts, or books? Personally, I need to have music playing, and I rotate out my playlist every few months to keep it fresh. There are a few songs that I've kept on my list for the last 9 years, like "Just Dance" by Lady Gaga, but for the most part I need to have a good beat to keep me going. <br />
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Below is my Running List from Spotify; this is my time to listen to those guilty pleasure pop songs that make you move! Enjoy, and happy running!<br />
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<iframe allow="encrypted-media" allowtransparency="true" frameborder="0" height="380" src="https://open.spotify.com/embed?uri=spotify:user:125848374:playlist:0r4SOkMAHxi5TxewnjI6qJ" width="300"></iframe><br />
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As always, safety should be your number one priority when you're out running, so make sure the volume is low enough for you to hear your surroundings. Or you could purchase fancy Aftershokz headphones so you can still hear your music and surroundings. Maybe if I make enough in my side gig I can splurge on those!<br />
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Cheers,<br />
KaseyKasey Carolinehttp://www.blogger.com/profile/14324982350307038280noreply@blogger.com0tag:blogger.com,1999:blog-250307143273550551.post-10786545904610684332018-06-25T11:00:00.000-05:002018-06-25T11:01:20.625-05:00How I Fell in Love With RunningFor those of you who know me, you know that I am a runner. I plan my life around races. Seriously. I have a second job to help pay for running gear and races. (Did you know that half marathons are around $100?? It's nuts.) However, I didn't know I loved running so much until I actually did it, 9 years ago.<br />
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I was living in Phoenix, Arizona, with my parents after not finding a job after graduate school. Summers in Arizona are scorching hot, so I honestly don't know why I thought this was a good time to start. But looking back on it, if you are going to do anything that's hard, you might as well do it when it's REALLY hard. Like in the Arizona summer heat. I found myself tired of looking at a computer screen applying for jobs, tired of being stuck inside in the air conditioning, so it really was a Forrest Gump moment for me. I just felt like running!<br />
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I bought new tennis shoes (not even RUNNING shoes!) and a new sports bra. I loaded some songs on my click wheel iPod, and I told myself I would make it to the light post around the block and back. I did it, and it was HARD, but I did it. The next day, I told myself I would make it to the light poll two blocks away. Every day I pushed myself a little bit further. I did walk, don't get me wrong, but I covered the distance I set out to do every night.<br />
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Almost immediately I could feel a difference in my lungs and overall sleep. I fell asleep faster, felt like my lungs were clearer, and with a new goal to hit every day, I was motivated to do more.<br />
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I didn't have a GPS watch, so I used<a href="http://www.mapmyrun.com/" target="_blank"> MapMyRun.com</a> to map out a route with a specific distance around our neighborhood. Pretty soon I was covering a 2.5 mile distance every night and it felt awesome!<br />
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I ran my first 5k in October of 2009 after only a few months of running and it wasn't timed, which was for the best! I felt so awesome being able to cover that distance. I'm competitive by nature, so I continued to challenge myself to go further and faster.<br />
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I'm not going to sugar coat it: running hurts. Even for someone who is in shape, it hurts. But those are the runs that make you better. Learning to push past the minor pain and discomfort makes you a better runner, and makes your body better.<br />
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Running isn't everyone's cup of tea, but even if you cover a couple of miles a day you will notice a difference in your overall health. And who knows; maybe you will find something that gives you your "You time", something you will make time to do just for you. Because you deserve it!<br />
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Cheers!<br />
KaseyKasey Carolinehttp://www.blogger.com/profile/14324982350307038280noreply@blogger.com0tag:blogger.com,1999:blog-250307143273550551.post-38484110953937662002018-06-14T12:17:00.002-05:002018-06-14T12:18:26.826-05:00Tips for Running with Your DogLet's face it: dogs are the best! If you are a runner, they can be your best running buddy. I got our dog, Daisy, with the idea that I would train her to be my running buddy and she really is the best there is! It didn't start that way, however. You do need some time, patience, and helpful gear to train your dog to run with you. You won't regret it!<br />
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Tips for Running With Your Dog</h3>
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1. Start off SLOW! When we got Daisy, she was a tiny little 6lb baby, so we definitely started from the beginning. Our mailbox is a community box two blocks away so I would take her there and back to get her used to the leash. (We never check our mail that much, lol!) As she grew, we took her out for longer walks, always in the same route so she gets used to smells. Our neighborhood makes a perfect mile loop so that worked out great for training her. Soon, all of my neighbors knew me because they would stop to pet her! There are several studies that say to wait at least a year before you run with your little pup because they are like human infants whose bones are not fused together just yet. They need to grow into their skeleton, and running can cause injuries. (Links to reference articles are below). So, when she turned 1, we finally went out for a run. By that point, she was wearing the harness pictured because she was pulling too much on her collar around her neck, and the harness offers more control from me. When you start running, go shorter distances, just like you would for yourself. Remember when you started; each time increase your distance with your dog. I've gone 8 miles with Daisy and she loved it!</div>
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2. Get the right gear. As mentioned before, harnesses are better for running. They don't pull at their neck and offer more control. I purchased this one at Petsmart because it matches her collar and leash, but you can find one that works best for you. I also purchased a doggie bag holder from Amazon that has velcro that attaches to the back of her harness. Gotta pick up after your doggie! (And let me tell you-- running is a catalyst for poop!) After about 6 months of training her on the same routes, I purchased a hands-free leash that clips around my stomach. I was nervous about this at first, but she is a champ on this thing! She runs in front of me so I can see her and make sure she is ok, and if we need to turn, I just pull the leash like reigns on a horse. It's awesome to have hands free while running with her. When we run in the summer evenings, I purchased little lights that clip on the front of her harness from Amazon. (Really, Amazon is just the best!) They come in a 6 pack of different colors. I have the green one on her harness and it's lasted for two years now. They have different types of blinking modes, as well. I just wish she had saddle bags to hold the filled poop bags when we are not near a trash can. Running with a bag of poop is a bit awkward...<br />
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3. Be aware of your running environment. I live in the south where it gets extremely hot in the summer, so I need to make sure my dog is ok while we run in the heat. I always carry water in a Nathan's water bottle and let her drink from it every mile and a half or so. She has the tendency to slow down and lick me when she's thirsty, too! Be careful of the heat on the pavement in the summer. You may not feel in through your shoes, but the dog can feel it on their pads. Touch the pavement before you head out. Would you run barefoot on it? If not, then don't take your dog on it. I have seen little booties you can put on your dog's feet to protect them (good for rocky trail running, too) but honestly, I don't think Daisy would let me put those on her! It breaks my heart when I see someone out with their dog at 4pm when it's 100+ degrees outside. Poor doggie! On that note, you also need to watch for broken glass or anything on the road or trail that could hurt your dog's feet. I see broken glass a lot (so sad!) so I steer her away from it as much as I can. I'm always looking at the sidewalk ahead of us to make sure it's clear for her (and me!).</div>
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4. Have fun!! Sometimes I can get caught up in making sure I complete certain training workouts, but they don't always happen. A lot of the times, I get out there because I know she wants to. Daisy knows where my running clothes are and gets excited, and it's the best thing! </div>
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There are so many benefits to running with your dog. You both bond on these outings, you both get healthier, and your dog could make you a faster runner! I know that she has increased my relaxed pace over a minute per mile faster since we started running together. The vet comments on her body weight and composition when we take her in for a check up. We're better together!</div>
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I hope these tips were helpful for you so you can take your dog out on your next run and find a new running buddy!</div>
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Cheers!</div>
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Kasey</div>
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References and Links:</div>
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<a href="http://www.health.com/health/gallery/0,,20910392,00.html" target="_blank">Running With Your Dog: 17 Dos & Don'ts</a></div>
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<a href="https://www.active.com/running/articles/how-to-train-your-dog-to-run-with-you" target="_blank">How to Train Your Dog to Run With You</a></div>
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<a href="https://www.amazon.com/Tuff-Mutt-Dual-Handle-Reflective-Adjustable/dp/B00YQZGD42/ref=sr_1_1_sspa?ie=UTF8&qid=1528996548&sr=8-1-spons&keywords=hands+free+leash&psc=1" target="_blank">Tuff Mutt Hands Free Leash- Amazon</a></div>
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<a href="https://www.amazon.com/Tuff-Mutt-Attachment-Dispenser-Lightweight/dp/B01979RHTG/ref=pd_bxgy_199_img_2?_encoding=UTF8&pd_rd_i=B01979RHTG&pd_rd_r=9944c914-6ff6-11e8-a5fb-5d5816128136&pd_rd_w=i6PbE&pd_rd_wg=uvItZ&pf_rd_i=desktop-dp-sims&pf_rd_m=ATVPDKIKX0DER&pf_rd_p=3914568618330124508&pf_rd_r=W3A1ZR8GBJM14BTR3GKS&pf_rd_s=desktop-dp-sims&pf_rd_t=40701&psc=1&refRID=W3A1ZR8GBJM14BTR3GKS" target="_blank">Tuff Mutt Poop Bag for Leash- Amazon</a></div>
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<a href="https://www.amazon.com/HAND-Resistant-Upgraded-Flashing-Included/dp/B01N6PGG6E/ref=sr_1_3_sspa?s=pet-supplies&ie=UTF8&qid=1528996618&sr=1-3-spons&keywords=clip+lights&psc=1" target="_blank">Clip On Lights for Dog and Cat Collars- Amazon</a></div>
Kasey Carolinehttp://www.blogger.com/profile/14324982350307038280noreply@blogger.com0tag:blogger.com,1999:blog-250307143273550551.post-10070412322921661802018-06-06T17:19:00.003-05:002018-06-06T17:35:08.901-05:00Global Running Day: My Favorite Running Gear<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: "georgia" , "times new roman" , serif;">It's Global Running Day! (and it's 102 degrees...) I thought I'd share my favorite running gear today. When I started running in 2009, all I thought you needed was a good pair of shoes and some headphones. After almost 10 years, I’ve acquired the need for gear on the run.<br /><br />1. <a href="http://www.brooksrunning.com/en_us/brooks-ghost-10-womens-running-shoes/120246.html">Brooks Ghost</a>. My first pair of shoes that I bought when I started running came from Kohl’s and were ok for the short distance and time I was covering at the time. When I realized I wanted to run more, my friend suggested I check out Brooks running for shoes. I went to a running store and they fit me with Adrenaline. I loved those shoes! They carried me through my first 10k and half marathon. When I realized you need to replace your shoes more often than I thought, I tried Brooks Ghost. I’m hooked! I wait very impatiently for them to go on sale at the beginning of every summer. Good running shoes are important; they can prevent injury and keep your posture and form strong. If you cover long distances, getting the right shoes is imperative.<br /> <br /><br />2. <a href="https://www.spotify.com/us/">Spotify</a>. When I first started running, I created a playlist in iTunes and imported it to my click wheel iPod and I ran with it in hand with headphones attached. Now, I use Spotify to create a running playlist that I can download on my phone to save data from streaming. I also strap my phone to my arm so I can have a free hand. As a woman, I will never run without my phone. But that’s another blog entry.<br /> <br />3. <a href="https://buy.garmin.com/en-US/US/p/523893/pn/010-03717-41#">Garmin Forerunner 230</a>. I am obsessed with data. I loved the Nike Running app when I first started running and loved seeing my pace, elevation, etc. However, I didn’t want to use phone battery and data to track runs, so I got a new Garmin watch. In 2010, my parents got me a Garmin and I can’t remember the model, but you needed to add a foot pod to your shoe and then plug it into a computer. The screen and function was so archaic that I just stopped using it when I downloaded the Nike app. Technology has changed in leaps and bounds. I love the look of this watch and the functions are much easier to control. I love that I can download different faces, track steps, see weather, see my calendar, as well as emails and texts. The coolest feature is you can download speed workouts and it will tell you when to speed up and slow down. This is super helpf</span><br />
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<span style="font-family: "georgia" , "times new roman" , serif;">ul when in training. The data in the app is more extensive than Nike and connects to MyFitnessPal to track calories. It also tracks your sleep and steps. The only drawback is that it doesn’t track swimming. You can also get the model that tracks heart rate (Forerunner 235). </span><br />
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<span style="font-family: "georgia" , "times new roman" , serif;">4. <a href="https://www.hippierunner.com/">Hippie Runner headbands</a>. My sister-in-law bought me my first handband and I was so happy that it stayed on my head after a run that I bought 5 more! My head is shaped weird; headbands tend to ride up and off, but not these! They come in all kinds of patterns and colors with different slogans, too. </span><br />
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<span style="font-family: "georgia" , "times new roman" , serif;"> They recently added a bunch of new designs that I have yet to get my hands on but I can’t wait to order some for the summer.<br /><br /> <br />5. <a href="https://www.oldnavy.com/products/workout-capris.jsp">Old Navy running capris</a>. If you haven’t tried any of the athletic gear from Old Navy then you are missing out! I find it’s good quality stuff for half the price of most big name running brands. I’ve had a pair of their running capris for several years and they are still going strong! (Girls with thighs, you know this is a big deal!) </span><br />
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I only buy my running capris from Old Navy; most places have cute ones but they are totally see-through when you stretch them over your butt. How embarrassing! Old Navy also makes cute tops and durable socks.<br /><br /><br />6. <a href="http://www.brooksrunning.com/en_us/womens-juno-sports-bra/350071.html">Brooks sports bras</a>. I am well-endowed when it comes to busts, so I bought two of the Juno bras two years ago and was hooked! I loved how this bra fit from the start. However, I bought two of the newest Juno model and I’m not that impressed. The band is a lot wider and I need to use the last hook, which means I don’t have room to wear them out. The band also rolls up, which is really annoying. Good sports bras are hard to come by and are rarely affordable. If you have a favorite, leave it in the comments!<br /><br /><br />7. <a href="https://nuunlife.com/">Nuun hydration tablets.</a> I'm a vegetarian and not a fan of sugar so these tablets are perfect for making sure I have electrolytes after long runs, or summer running. I go through a lot of them in the Texas summer months. Sometimes I'll add one to my water even if I'm not working out that day! My favorite flavor is Strawberry Lemonade.<br /><br /><br />And of course, I have to have sunscreen before those summer runs, as well as an old visor and some sunglasses. I hear<a href="https://www.playgoodr.com/"> Goodr</a> makes excellent sunglasses for running, but I have yet to try them. Maybe I will buy a pair as the summer goes on.<br /><br /><br />I can't wait until the sun goes down so I can head out the door with my dog, Daisy, for our #GlobalRunningDay run!<br /><br /><br />Cheers!<br /><br /><br />Kasey</span></div>
Kasey Carolinehttp://www.blogger.com/profile/14324982350307038280noreply@blogger.com0tag:blogger.com,1999:blog-250307143273550551.post-18680257021696658772018-05-13T20:47:00.001-05:002018-05-13T20:47:55.977-05:00Hang in there, teachers! We got this!I wanted to post more on this blog throughout the school year, but of course, after working 10 hours a day plus random weekends, working out, training for a half marathon, and keeping up with my household I just didn't find the time.<br />
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And now it's the month all teachers dread: May.<br />
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May is such a touch time of the year for teachers, students, and administration. We are on the home stretch, the finish line is in sight, but we have a huge hurdle called testing to jump over. But once that's cleared, what do you do with anxious students for three weeks when you are exhausted yourself?<br />
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In the fine arts world, May is filled with end of the year plays, concerts, and trips. We are the reason students come to school, and rewarding them with fun trips is one of the best parts of teaching. But not when you are just plain exhausted!<br />
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If you teach middle school like I do, you know the struggle is real right now. All year long we ask students do to the same thing over and over again, and have they learned? Probably not. "Take your gym clothes home." "Sit down when the bell rings." "This is your 12th tardy of the 9 weeks and it's the end of the school year. You know your schedule by now." "Walk in the halls." They still exhibit the same behaviors at the end of the year as they did in August, and it's frustrating as teachers to be on repeat this late in the year. Lucky for me, I get some kids three years in a row, and you know what? These behaviors don't change after three years, either. Hang in there!<br />
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State testing in Texas starts up again tomorrow. No more last minute tutoring; no more cramming; no more notes and emails sent to parents about their child's performance in class. What these kids do in the next four days determines if our school is good enough; if our teachers are good enough; if the kids are good enough. It all comes down to this.<br />
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But does it? These tests don't see what I see in these kids. When I look up their test information to get an idea of their reading level before assigning monologues and scenes, it really surprises me sometimes. The results don't match up with what I see from these kids on a daily basis. There are so many victories in our public schools are not tied to testing.<br />
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Like the little 6th grade girl who was too shy to perform her monologue in front of the class in September, so after some tears, she performed for me and her best friend one morning before the first bell. She grew so much in the last year that she competed at the spring speech contest and was cast in two roles in our spring show. Where does that victory belong?<br />
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Like the girl who was so shy in 6th grade that I was happily surprised that she came to audition for the musical. She was cast as an ensemble member, and the rest is history. She went on to win several plaques and ribbons at speech contests and acting awards for one act play in her 7th and 8th grade years. Where does that victory belong?<br />
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Like the little boy who doesn't seem to talk much, but when he does, it's amazing. When I first met him, his parents did all of the talking, then when he left the room, his dad told me to go easy on him because he's shy. Of course I deal with shy kids all of the time, so I treated him like any other student in my room. I held him to the same expectations as the rest of my students and he rose to meet them time and again. And would you believe that this child, who's parents do nearly everything for him, including talking, is excellent at impromptu speaking? Where does that victory belong?<br />
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Teachers, don't let the results of this week determine your self-worth as an educator. You do more than drill them with math facts and reading strategies. You mentor these young people to think for themselves, solve problems on their own, and create. You nurture their emotional health because God knows middle school is a roller coaster of emotions from day to day. You are the parent that is absent. You mean more than test results.<br />
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As summer is approaching, I find myself too tired to go out and enjoy life on the weekends. I just want to sleep, eat, then take a nap. I'm feeling the end of the year exhaustion as I know you are, too.<br />
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Hang in there. It's all worth it in the end.<br />
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Cheers,<br />
KaseyKasey Carolinehttp://www.blogger.com/profile/14324982350307038280noreply@blogger.com0tag:blogger.com,1999:blog-250307143273550551.post-28558182949235848522017-03-03T11:31:00.003-06:002017-03-07T21:16:46.867-06:00How to Run a Drama Club (When You Already Have a Full Plate)Finally, an update. I have had ideas for my blog all year, but it hasn't been a priority compared to other things I have going on. Veteran teachers, you know what I'm talking about. First year teachers, you may feel like you are barely swimming, but keep going! We are one week away from spring break, and almost at testing season. Once that's over, the pressure is off and we can relax and enjoy our time with our students.<br />
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How many of you are usually the last car in the parking lot, walking out when the sun is going down or already down? We don't have windows in our classrooms or auditoriums, and we don't see the sun when we leave, either. Don't let the lack of vitamin D get you down! Remember the tips from the previous entry about survival. We can do this!<br />
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My campus is always looking for ways to get disenfranchised students involved, even though we have a great fine arts program where many students are already involved. How can you get more students interested in drama? Have an official Drama Club! Some teachers use an official honor society, which is great for your dedicated kids who come to every audition. I'm talking about involving those kids that are flat out afraid to audition, or they can't commit to staying after school every day. Yeah, those kids. Here is what I require of my Drama Club:<br />
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1. Every September club members submit permission slips and membership dues for the entire year. Many districts require paperwork and a procedure for collecting money, and collecting dues up front saves time before events throughout the year. This year I charged $20.<br />
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2. Benefits of joining Drama Club: t-shirt, field trip to see a play, Christmas movie party, and Mystery Dinner party at the end of the year. At the first meeting, members design and vote on the year's t-shirt, and vote for officers.<br />
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3. Students vote on what Christmas movie to watch for the party and what play they want to go see.<br />
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4. Before the field trip, I collect a $5 fee to ensure that students will follow through and show up. Every year I have students who submit their permission slips for the play, I buy tickets, and they don't show. It also helps pay for those unused tickets or a bus if you need one.<br />
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5. I use www.nightofmystery.com for our Mystery Dinner Parties. I teach 6-8th grades, so I can use the same parties on a three year rotation. I like to play along, but this will be my fourth year doing them so I know the killer now. :) I cater in Zio's, they get character information in their invitation, and we have a blast. It's like a banquet, but more fun! <br />
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6. We hold one monthly meeting where we discuss the next upcoming event. I would love to include a service project, but with all the contests we have going on, I am finding a hard time to plan and execute one. Maybe something as simple as picking up trash along the roads to school. Still in the works!<br />
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I hope this helps you generate ideas to get more students involved in theatre. I have 60 kids in the Drama Club, and not all come to auditions for plays. They get to be a part of theatre without testing their fear of performance.<br />
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I'm hoping to add more to the blog and more to my store over spring break and in May! :) <br />
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Cheers!Kasey Carolinehttp://www.blogger.com/profile/14324982350307038280noreply@blogger.com0tag:blogger.com,1999:blog-250307143273550551.post-65086965206316026072016-08-18T21:49:00.001-05:002016-08-18T22:04:23.349-05:00Non-teaching Tips for First Year Theatre Teachers<div class="separator" style="clear: both; text-align: center;">
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Congratulations! You got the job! Your dream job! You've been through new teacher orientation, staff development on your campus, and met a ton of new people. Your students will be walking through those doors in just a few days. You've been trained on teaching techniques, and behavior techniques. Your passion for theatre runs in your veins. You're so ready!<br />
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Returning teachers: finish your fruity, frozen drink, put away the swimsuit and floaties, and try to find your school ID badge. It's time to inspire a new group of shiny students! These tips could work for us returners, too. As I was drafting this post, I realized that these tips are good reminders for myself, as well. We know that the day-to-day can be really hectic with all that we do. It's good to step back and take it all in, and take care of ourselves.<br />
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The following are tips for new (and old!) teachers that have nothing to do with instruction, because let's face it: instruction only covers a percentage of what we do every day.<br />
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1. Buy a large, long-lasting water bottle. I have a 32 oz bottle that I refill throughout my day. Staying hydrated helps fight fatigue, headaches, and the grumps.<br />
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2. Train yourself to use the bathroom once a day. I'm not kidding. Last year, I had a morning conference, so between 11:20 and 5:30 I had to sprint to the bathroom if I had to go. Those teacher memes about the bathroom are not jokes. They are true.<br />
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3. Make sure you have a microwave and refrigerator near your room/black box/office/auditorium. Lunch is precious, precious time and you don't want to waste it walking across campus to the lunch room.<br />
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4. On that note: bring a lunch and sit down and eat it. I mean it! Preferably with other adults with whom you can engage in an adult conversation with. Fellow middle school teachers: trust me on this. You need a break from adolescents in your day, no matter how much you may enjoy them. (Confession: sometimes I don't have food to bring, or I didn't have time to pack a lunch, so I get a tray in the cafeteria. Some schools have a great lunch program; others do not. Investigate first before it's too late!) Also, keep plastic silverware, plates, and paper towels in your office.<br />
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5. Don't wear your school shirt to happy hour on Fridays.<br />
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6. Keep healthy snacks in your office/desk. Our days are long, and lunch times vary. Our last lunch doesn't start until 12:20. I would DIE if I had to wait that long between breakfast and lunch. (for some reason I can make it from 11:30am-8pm with rehearsal and a workout before I get hungry. Go figure.)<br />
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7. Have instant coffee/a Keurig/tea. I think scientific studies have been done that indicate humans need a siesta in the afternoon. That's why it's the "afternoon slump". Mine always hit during 6th period, with three classes, rehearsal, and a workout to go. Caffeine in any amount is very helpful.<br />
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8. Attend as many meetings on campus as you can. Be visable. Work with other teachers on campus. Don't hide away and be forgotten. Attend staff parties and happy hours. Do Secret Santa at least one year. Treat the office staff like queens (or kings), give treats to your custodians. Participate in a pep rally. Do the "non-theatre" fun stuff on your campus. You are not an island; you are a part of a community.<br />
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9. SLEEP. I confess that this is something I struggle with during the school year, and I LOVE sleeping. I slept a lot this summer and I don't regret it. My body needed it. I'm pretty sure that I read somewhere sleep studies have shown that you can't "store" up sleep that you missed, but man it sure feels good! One of my goals this year is to go to bed at a certain hour (especially during my peak running training). It's so hard to multitask and not be grumpy when your body is lacking sleep. Lack of sleep also leads to missed workouts and bad food choices, which leads me to...<br />
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10. Make healthy food choices. I'm not saying you should do a <a href="http://www.whole30.com/" target="_blank">Whole 30</a> or even count calories. Eat more fruit instead of processed food. Avoid fast food on those evenings when you are just bone tired. Mental exhaustion feels like physical exhaustion, but you can still muster up the energy to eat better to keep your body functioning the way it should. Without that, how can you be there for your students? Along those lines, schools and teacher's lounges are filled with junkie goodies. For example, the first day of training we had candy scattered on our tables. Tomorrow, the PTA is providing donuts. (YUM! You know I'm going to eat one, but the key here is ONE.) It's ok to say no to free junk food.<br />
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The bottom line is: Take care of yourself. We give so much to our students (it's THE reason why we go to work every day). It's so easy to forget about taking care of yourself in this profession. But, if we teachers don't take care of ourselves, how can we be at our best for our students? Veteran teachers, I hope this was a helpful reminder for you, as well.<br />
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We have such an important job. Do little things to make sure you are the best that you can be every day, from August to June!<br />
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It kind of feels like Christmas, doesn't it? New school supplies, new clothes, new scripts, new faces. Drink some night time tea and get to bed early, and have a GREAT school year!<br />
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Cheers,<br />
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KaseyKasey Carolinehttp://www.blogger.com/profile/14324982350307038280noreply@blogger.com1tag:blogger.com,1999:blog-250307143273550551.post-4832669565464308552016-08-10T16:55:00.000-05:002016-08-10T16:55:07.527-05:00Update!Howdy! Only a few days left to soak up the summer! (And I'm working from home; it never really ends, does it?)<br />
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My goal this summer was to blog like crazy and add more to my TeachersPayTeachers account. (As a runner, I need a little extra change to pay for new gear and races...) Guess what I didn't do? Blog and get on TeachersPayTeachers. Sigh.<br />
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Well, I got on today and added the CHAMPS posters I tried to share in Google last year. I updated the link in that post, as well. You can find them here: <a href="https://www.teacherspayteachers.com/Product/Theatre-Arts-CHAMPS-Posters-2722588" target="_blank">CHAMPS posters</a><br />
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I also added a Melodrama Playwriting planning sheet that I use with 7th and 8th graders in the spring. Middle schoolers are all about melodrama and they LOVE it! It includes the elements you must have to make it a true melodrama, and a timeline at the end for both students and the teacher to keep track of the writing project. I gave them three weeks to write (or type. We use Google Drive.), then three-four weeks to produce their work. They LOVE writing and producing their own scenes!<br />
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I'm going through my files right now to see what else I can add to the store before school starts that would be beneficial to all theatre educators, veterans and newbies.<br />
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What resources are you looking for the most?<br />
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Cheers!<br />
KaseyKasey Carolinehttp://www.blogger.com/profile/14324982350307038280noreply@blogger.com0tag:blogger.com,1999:blog-250307143273550551.post-12423675463105179482016-07-13T16:12:00.001-05:002016-07-13T16:13:43.298-05:00Teacher Burn Out: It's Real!Howdy, folks.<br />
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I haven't posted anything since January. It is now July. Fellow teachers, you already know what I'm about to say: life is hectic as a teacher in the spring, no matter how many years you have under your belt.<br />
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January brings new challenges in my world: we jump right into our One Act Play contest rehearsals, and that's all I can think about until March. Spring break hits, and I lose my drive. The kids are antsy. It's getting hot outside. They can't bare to turn in any assignments, even the easy ones. <br />
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I wanted to write a complete post about how Interactive Notebooks worked for me this year. I took pictures of how the storage area became a mess and stayed a mess all year long even with classroom jobs. I don't even know where those pictures are right now.<br />
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Here's the deal with Interactive Notebooks in middle school theatre: The idea is nice, and admin loves it, but it just doesn't work well if that's what you are basing your curriculum around. I found out that I wanted to fit as much as possible into those notebooks, and by February we were all sick of them. I kept supply tubs at each table with glue, scissors, rulers (aka swords), colored pencils and markers. By Thanksgiving they looked terrible and I needed to reorder supplies. Middle school kids will fiddle with everything they see, so those tubs lived on my bookshelf for most of the second semester.<br />
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Even though kids kept their notebooks in their class period's bin, they still lost them. (!!!!!!)<br />
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I want to continue with the notebooks, but here's what I'm going to change:<br />
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<b>Don't fit all the notes into one semester.</b> It's ok to take half the notes one day, the other half the next. Hey, you could even ask kids what they remember to keep them in engaged in the unit! My theatre I kids this coming year will take the same amount of notes, but spread out throughout the year. My need to get them ready for contest makes me rush through the notes and students hated it.<br />
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<b>Add more opportunities for students to reflect and evaluate in their notebooks.</b> We had plenty of room in notebooks at the end of the year, so I pledge to give them more opportunities to reflect and evaluate in their own words. I used to be really good at getting gets to evaluate performances and reflect on them. I don't know what happened, but this year I felt their writing about theatre hadn't improved.<br />
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My returning students will already have the basic notes from last year, so they will definitely have less writing. (And I can create assignments based on their notes for when I have a sub!!) I packed up all of the notebooks in May, and come August I will unpack them and recycle those who are not in the class any longer.<br />
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Another thing that did not work again this year was getting students to do their warm ups. In previous years, their notebooks were warm up books. They would write a paragraph or vocab word as their warm up in their notebooks. Many students didn't do it, or lost their notebooks (in the classroom again), which is why I moved to interactive notebooks and I changed my warm ups. They were a question with a short answer each day, written on a paper Monday-Friday, turned in every Friday. Students did not even do this simple task, and I put them on my website. Many students earned a C because their warm up was a daily grade every week.<br />
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Y'all, I even had an entire class that would not do active theatre games/activites, NOR would they sit and do worksheets! They sat and did nothing all year!! I got burned out from trying to motivate this class every day. What can I do with a group of middle school students who don't respond to any type of activity or lesson? I don't like to just put movies on; that's not my style. But every day, that class wore on me.<br />
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So, after taking a good long break from even thinking about school, I think I am ready to dive back into it and try to retool my classroom, yet again, because that's what teachers do. We are always trying new things to engage our students and help them grow. I want my theatre students to grow academically, so I will not take writing out of my curriculum. However, I know they need more hands-on, active learning. As a teacher, that type of learning in the middle school environment is hard to monitor and control. I will spend the rest of my summer figuring out how to do just that.<br />
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Sorry for the lack of posts.<br />
Sorry for no pictures in this one. (ain't nobody got time for that in the spring semester).<br />
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I'm going to direct you to my TeachersPayTeachers page where I have my "Make Your Own Lesson Plan Book" documents on sale until Saturday, and I will be adding more resources to my store in the upcoming weeks, as well. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZvI9xA8DnT6bEzAGr6UiDWKlsBqqelnqJKXv64C4MBisws5-SRyYXeidOvOqmyUBYj6zfaoidtx3hLyGZjUORAjtkHediPMwoSI0nf_GHZi4XQZVoo1fE5a2g_pFi_TMCpVejsTnLug/s1600/photo+9.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZvI9xA8DnT6bEzAGr6UiDWKlsBqqelnqJKXv64C4MBisws5-SRyYXeidOvOqmyUBYj6zfaoidtx3hLyGZjUORAjtkHediPMwoSI0nf_GHZi4XQZVoo1fE5a2g_pFi_TMCpVejsTnLug/s320/photo+9.JPG" width="320" /></a></div>
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<a href="https://www.teacherspayteachers.com/Store/Ms-Korths-Theatre-Classroom-And-Other-Tools" target="_blank">Ms. Korth's Theatre Classroom and Other Tools</a><br />
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I hope my fellow educators are getting the rest and family time they need to be the best they can be for their students in August! Enjoy the rest of your summer!<br />
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Cheers!<br />
KaseyKasey Carolinehttp://www.blogger.com/profile/14324982350307038280noreply@blogger.com0tag:blogger.com,1999:blog-250307143273550551.post-74640614521039218212016-01-19T10:08:00.000-06:002016-01-19T10:08:02.594-06:00Career and College Prep in Middle School TheatreI don't know about you, but I am feeling the pressure to include more obvious college and career prep lessons in my curriculum lately. Administration and parents love to hear that children are being offered this kind of instruction and support these days, but they do not realize they are already receiving it in their Fine Arts electives. It's not in an obvious way, but the skills we teach in theatre directly pertain to college and life skills.<br />
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In Texas, the standards require that we teach theatre careers to older grades. This year I had my advanced class (7th and 8th grade) create a theatre resume and I took a "headshot" (they ended up calling them mugshots) and laminated it to put on the wall next to their resumes. This is something I saw my high school director do with his advanced kids as they prepared for college, prep school, or a career. Since schools are forcing kids to think about their future as early as 6th grade (!) I figured my kids could do their resumes, too. My advanced kids participate in every production in some shape or form and are required to attend our speech contests, so they had plenty to put on their resumes. I checked out a cart of chromebooks and had them do the assignment in Google Docs in a shared folder. I can monitor their progress, give them feedback, and print the final product. Easy. This three days, starting with an interactive notebook lesson on jobs in theatre.<br />
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The next project I had them do was partner up and research a job in theatre, using local theatres as an example. They had a week to research, analyze, and create a poster to present to the class on their career. The poster had to be sturdy enough to be displayed to my other classes, and they did an assignment on this "Career Fair" while I had a sub.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjctKbrNZy2R2w1cWBFqrJIL4JRh9kKqxd08uY5Q5CpmFUy0W2-Y5f-JABlKhOXor4R4MlYI6fxYqKFE7kN7AI8kivug2vDqhTIdjjWcY0cSTs9Z2gP4z1z4XBZF7N980fqJkMy1V0KEA/s1600/career+fair.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjctKbrNZy2R2w1cWBFqrJIL4JRh9kKqxd08uY5Q5CpmFUy0W2-Y5f-JABlKhOXor4R4MlYI6fxYqKFE7kN7AI8kivug2vDqhTIdjjWcY0cSTs9Z2gP4z1z4XBZF7N980fqJkMy1V0KEA/s320/career+fair.JPG" width="320" /></a></div>
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Here's the finished Career Fair! (as you can see, one group didn't realize they were under a deadline...)</div>
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I've included the lesson plan, rubric, and PowerPoint for this lesson on my TeachersPayTeachers store for FREE! It won't be free for long, though! Click <a href="https://www.teacherspayteachers.com/Product/Middle-School-Theatre-Careers-in-Theatre-2308420" target="_blank">HERE for Careers in Theatre Unit!</a></div>
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Cheers!</div>
Kasey Carolinehttp://www.blogger.com/profile/14324982350307038280noreply@blogger.com0tag:blogger.com,1999:blog-250307143273550551.post-3236769540146380662016-01-12T11:04:00.000-06:002016-01-12T11:04:10.785-06:00TeachersPayTeachersTeachersPayTeachers is a great collaboration and sharing site for teachers. I just set up my own account to sell a few things I've created. I've added documents for the Make Your Own Lesson Plan Book that I blogged about last year and still make!<br />
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<a href="https://www.teacherspayteachers.com/Product/Make-Your-Own-Lesson-Plan-Book-2301269" target="_blank">https://www.teacherspayteachers.com/Product/Make-Your-Own-Lesson-Plan-Book-2301269</a><br />
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Check it out if you want to customize the way you organize your days. It's not just for Theatre educators, but the weekly template has the Theatre TEKS on it that you can take off.<br />
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Enjoy!Kasey Carolinehttp://www.blogger.com/profile/14324982350307038280noreply@blogger.com0tag:blogger.com,1999:blog-250307143273550551.post-20231722573594064502016-01-11T17:03:00.000-06:002016-01-11T17:03:14.061-06:00Why a Good Website is Important for a Theatre DirectorDid you notice how I said "Theatre Director" instead of "teacher"? That was on purpose. We not only teach 5-7 classes a day, but we also have after school activities nearly every single day that vary throughout the year. Districts are also pushing technology use for students in every classroom, including the arts. A good website is a very important tool for theatre directors.<br />
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Your website should look like you spent time on it and update it often, otherwise parents and students will not use it. Our district uses Weebly. You can view my site as an example: <a href="http://mskorth.weebly.com/" target="_blank">http://mskorth.weebly.com</a><br />
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The Homepage</h3>
On the homepage I have an image of drama masks. My district requires special permission to post photos of students so check before you post any. Images enhance the aesthetic of the page. I have my Twitter feed on the page, as well, for parents and students who are not on Twitter. Substitute teachers will look at your webpage to see your class schedule, so I put mine at the bottom. (I know I did this as a sub; I always wanted to know when I was going to eat that day!) I don't want to have too many tabs along the top of the page so I added a few buttons/links about why and how children benefit from theatre classes. Keep in mind that prospective parents and students may look at your page. You can use this site as a recruiting tool, as well, by printing up QR codes on your informational flyers on Electives Fair or Open House nights. I also list items that I would like to be donated to the department if parents/students wish.<br />
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Calendar</h3>
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We have a million things happening in theatre and you can keep them all organized with Google calendar and embed it on your webpage. It updates automatically when you add something! I add notebook lessons, due dates, rehearsal calendars, drama club meetings, progress reports/report card dates, etc. With Google Calendar, I can create a separate calendar for each show or speech and print them separately for students with my website address written on them.</div>
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Assignments</h3>
Your students should be able to find work online. I have my students complete a quick warm up at the beginning of every class. If they are absent (or lazy...) they can go to my website to find a link to a Google slide file with all of the warm ups. The worksheet is also there to download. I have a link to Google Classroom where I post images of our interactive notebook lessons for the day taken with my document camera. On my assignments page I also have the district's policy for late work copied and pasted there, along with FAQ about what letters and symbols mean on Parent Portal when they are viewing grades.<br />
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Curriculum</h3>
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On this page I list several things that we cover (or may cover) for prospective parents/students, or current parents. It helps for admin to see this, as well. What exactly do we do in theatre? Well, this is it! This would also be a good place to post information about how skills in theatre can prepare students for college and work. High school directors may even have an extra page dedicated to auditioning for university or preparatory programs. </div>
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Shows</h3>
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I have a page for our musical, one act play, spring show, and speech. On the musical page I included info to sign up for our Remind account, and I added a form for cast members to fill out if they knew there were going to miss rehearsal. That was a lovely tool; I got an email several days ahead of time instead of a student telling me and me forgetting that they even told me. I also have a page for our drama club activities.</div>
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About You</h3>
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Parents and students want to know more about you. Include a little biography with your teaching philosophy, experience, and education. Bragging about your college to your kids is always a good thing!</div>
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Weebly has the option in the paid accounts to add password protected pages where you can post work without violating copyright laws.</div>
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Not only do you want your students to be able to access work, but you want your website to be a great tool to recruit new students and inform the public about your upcoming shows while keeping the cast and crew informed.</div>
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Now when my kids ask the dreaded question, "Ms. Korth, do we have rehearsal today?" I can tell them to check my website because it sounds like they lost their calendar! :)</div>
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Kasey Carolinehttp://www.blogger.com/profile/14324982350307038280noreply@blogger.com0