How to make this blog informative, inspirational, entertaining and motivational?  Yes, that is my goal with this blog.  I challenge my co authors to accept this blog for charting their progress to the Sedona trip.  I challenge you to try a vegan diet from now until the Sedona trip and post your discoveries.  I challenge my co-authors to train for the Sedona trip whether you are a walker, runner or combination walker/runner and post your discoveries on this blog.  Let's also discuss issues; such as Mary's bunions and come up with solutions so that our blog followers can use this information. Or we can discuss my feet; how I lose a toe nail every six months, or how hard, dry and cracked my heels have become or a solution to my disgusting toe fungus and how to fix it. I saw an ad in Running Times for some toe nail polish that kills toe fungus. Maybe I'll try it.   Here's the deal; if our blog is informative, inspirational, entertaining and motivational we can have google ads posted on our blog and finance our trip to Sedona.  We have to be accepted to google's adsense and then they will post ads and we can promote  special products such as the toe nail polish that kills toe fungus.  Or I can promote my favorite books; "Born to Run" "The Happy Herbivore"  and "The China Study".  Read them. My social media enhancement specialist is currently reviewing our blog to create a more attractive informative, inspirational entertaining, motivational blog. Oh this is going to be so much fun.  Just think of it. We keep this going and our next adventure will be participating in an event in Costa Rica and our blog spot will finance it.  We are smart, creative  women; bring it on!!!!!

I didn't officially get to start my training yesterday for the 16 week count down because I had a football game (we won) so I started today and what a beautiful day to start.  Even though I have been running steady for the past two years today was the official start of my Sedona training.  I like having a goal.  This makes me want to run longer runs and to run hills and sprints so I can be as ready as possible for the actual event.

Today (and every day) I used the Lisa method to running/walking any event you have chosen.  Follow along closely and take notes as I describe the Lisa method step by step. 

1. If you feel like running; run
2. If you feel like walking; walk

There you have it.  This method requires no special tools, watches, beepers, heart rate monitors, coaches or global positioning sensors.  A good pair of shoes is nice and comfortable clothes are helpful.  I do have a list of accessories that I like to have and I will go into those at another time.  My first half marathon was the Snow Joke Half in Seeley Lake, Montana.  I ran the whole thing in 2:22 (which was my goal for the day).  I was exhausted and my day was done when I crossed the finish line.  The next year I ran the Snow Joke using the Lisa Method of run/walking.  I finished in 2:29.  Only 7 minutes slower. The amazing thing was that I was still full of energy and finished strong. After the run I went shopping at  Costco and The Good Food Store and recovery was not an issue. After that race I decided that my goal was to finish every race strong and to be smiling the whole way;enjoy the run and then go about my day.  The other discovery I made during my Lisa Method was that while walking the uphills, the runners never gained any ground on me.  Don't get me wrong, my walks are strong power walks not a stroll about the neighborhood but an arm pumping steady walk.  At one hill I was gaining on a runner and felt too bad to pass her so I slowed down.  My running break was walking up the hill.  The runners were struggling up the hill.  When I got up to the top I was ready to run again and enjoy the flat or down hill that laid ahead.  The runners that ran up the hill were spent and stopped and walked at the flat top and down hill.  What a waste of flat and downhill!   Also, take note that I am not with the elite runners who don't care about uphills; I am with the 2:30 half marathoners.  That is the kind of runner I am; slow and steady.  The Lisa Method also has a half marathon goal of sub 3 hours.  You will always be happy with your half marathon if your goal is sub 3 hours.  The Lisa Method is proof that anyone can participate in a half marathon.  This is not some amazing feat for an elite group of athletes.  If you walked a half marathon and averaged 4 mph you would finish in 3 hours and 16 minutes.  By adding a small amount of running you would finish in under 3 hours and would be using the Lisa Method.

For my run today I left the house walked through the woods until I got to Tin Cup Road then ran the road to Tin Cup Trail ran the trail unless I felt like walking, then I walked and when I wanted to run, I would run some more.  I ran to the old trail head and then came back.  It was a beautiful fall day with blue skies and perfect temperature. My guess is that out and back is seven miles.  I finished in 1:20 which would be a pace of 11:25.  Pretty slow in the world of runner's; but a great pace using the Lisa Method.  Afterwards I worked in the yard, made granola for the week, played tennis, went out for pizza and beer, grocery shopping and home for Sunday Night Football and blogging. The Lisa Method could be called; "Participate in a run and still have a life."
 Happy Running!

African Kale & Potato Soup | serves 2 (SF)(GF)
1 small red onion
2 cups low sodium vegetable broth
1 sweet potato, diced
5 cups kale, chopped (about 1 bunch)
2 tsp chili powder
1 tsp ground cumin
1 tsp garlic powder, granulated
¼ tsp red pepper flakes
1 tsp mild curry powder
1 tbsp miso paste (yellow or white, not brown)
¼ tsp ground cinnamon
Slice red onion into thin slices. Line a medium pot with 1/4 cup of water and cook onions over
high heat until translucent, about 3 minutes. Add broth, sweet potato, 3/4 cup water and
bring to a boil. Once boiling, reduce to medium and cook until potatoes are almost fork
tender, about 3 minutes. Immediately add kale and remaining ingredients and cook, stirring
frequently, until kale is dark green and soft, about 3 more minutes. Set aside for 5-10 minutes,
allowing flavors to merge.
Per serving: 203 calories, 2.7g fat, 42g carbohydrates, 8g fiber, 7.3g sugars, 9g protein
Chef’s Note: For a soy-free variation, use chickpea miso.

I added chickpeas to my soup. This soup is a party in your mouth; what an amazing grouping of spices.

Sixteen weeks!  In sixteen weeks from today we will be participating in the Sedona Marathon/half marathon/10K/5K.  Start your training.  Remember you can upgrade or downgrade on race day.  This is a pretty cool option.  I usually sign up for runs at the last minute because I don't know if I will be prepared for a specific distance.  So if you signed up to walk the 5K and on race day you have trained and are strong enough to walk the 10K you can pay the price difference and upgrade to the 10K.  

I started this blog for us to keep in touch, share training methods/stories, share recipes (mine will all be vegan, which I highly suggest you try for a while; see how you feel, sleep,poop.etc.), share books,(just started "The Girl who Played with Fire") movies, share stories, pictures, share our travel plans to Sedona, etc. Or maybe you just bought this super sweet messenger  bag at REI clearance on Thursday and you're excited for your purchase; you can share that as well.  There are no rules.  You name it; we can share it. I plan on sharing "The Lisa Vegan Training Method to Running/Walking any distance with a smile on your face.". We can also share this blog with our family and friends if they are interested .  I just watched the movie "Julie and Julia" which I recommend if you have not seen it and I plan on turning this blog into a published book and movie.

Sixteen Weeks:  buy yourself some comfortable shoes, start training today.  You don't have to journal your mileage; you can just "blog" it here. 

http://www.runningguru.com/PDFs%5CTrainingGuide.pdf 

This link has several 16 week training plans for 10K and up.  I like it because it is based on minutes not miles for each training day.  Also, if you plan on only walking just don't do the running section, keep walking instead.

This is our blog.  Please compose and publish at will.

Blog On.