3-5-11 Training update

Hello All ~

Well, quite the journey this has become!  I am loving every minute of it!  First, THANK YOU TO THE DONORS!  I appreciate your support of this effort more than you know.  Massachusetts Vest a Dog is a great charity and I am so pleased to be working to vest K9 Louie from Pembroke, MA!!! So this week I logged 22.5 miles running, 5 miles swimming and one hour long yoga class.  Whooo-hooo!  What I am most excited about is my long run today....8 miles on a HILLY course outside and it felt GREAT!  I am so pumped! 

I use a website called mapmyrun to help me pick new routes so my training does not get stale. IT'S REALLY HELPFUL. I have been running outside for a week now...don't mind the cold...and happy the snow is melting...35 degrees or better and am I'm outside.  I really loath running on a treadmill but it's a necessary evil with winter in New England. So, I'm really pleased to be outside.  I gear up...wear reflective bands & vest...IF YOU SEE ME, BEEP AND WAVE!!!!!!

Two weeks ago I had a bout of food poisoning...I have never been so sick!  I was worried that I had lost a lot of my training in the previous weeks due to the stress that put on my body.  I took the first week back slow...just swimming...then added in runs last week and this week was back to form....I am feeling really good about that. 

Just a note...my nutrition plan has changed my daily diet and how I think about fueling my body.  I now take and love an isolated protein powder twice a day....It makes a big difference in recovery and my stamina.  I love how it fuels my body and allows me to move forward with my training.  I crave more fruit and veggies now, eat far fewer whites (less bread, sugar and potatoes than ever...) and have upped my low glycemic index carbs.  Ya know, when you put good fuel in your car it just runs better....yeah...same for our bodies...it's been long enough now that its a new habit!  LOVE that!

So....weekly running will only grow in mileage from here...22.5 this week...looking to jump to 25 next week...planning yoga on Monday and maybe Wednesday.  Hoping to start massage and a visit or two to the chiropractor for well being...taking care to stay injury free....

THANK YOU!  I appreciate your support!  More than you know....Happy days ahead this week...Talk to you next weekend! Til then, pounding the pavement......

Debbi and Ma Vest-A-Dog

Training update for 1/2 marathon!

Hello! Hello!

Training has gone very well....I am currently up to 8 miles, outside. For those that do not run, there is BIG difference between treadmill running and actually running outside....this is evident the moment you hit the pavement and have some wind in your face!   I ran as many as 10 miles indoors but & the other day outside was a big difference. 

All that being said, I love this journey.  I have ramped up my nutrition to meet the demands of running, strength training and swimming to prepare for this adventure of 13.1 miles. I take a protein drink twice a day, have cut out high glycemic carbs in favor of low glycemic carbs...thus hopefully avoiding a crash in the energy department.

I love the run outside...I love seeing new things as the miles pass.  The change of scenery lets me know I make progress with every step... The swimming helps me counter over working my body by only running.  It allows my muscles to stretch and work in a different way than they do when I'm on the road.  Even my walking all day with the dogs has a different effect on how my muscles work.  The human body is amazing!

I'm up to 15 to 20 miles a week...swimming is usually a couple times a week and I swim 2 miles (32 laps rock stars!).  I am also walking all day every day....busy busy busy those doggies keep me busy!

I think I'll bring my camera next long run so you can see what I see...that sounds fun....until then...happy running!

THANK YOU!
Debbi

BIG NEWS! 1/2 Marathon for the police K9's of MA Vest-A-Dog!

Hello Everyone!




First, a BIG THANK YOU for all my supporters out there! I appreciate your morale and kind thoughts. I am really hoping to meet this goal for the dogs in need thru MA Vest-A-Dog.

I decided to take a personal journey last summer and get back into running.  I ran in many 5K's and a few 5 mile races...my longest run last fall was just under 10 miles....I felt great about my accomplishment.  So, where to go after that?  KEEP RUNNING!  My next goal was to run in a 1/2 marathon.  I have decided that the Run to Remember, held on May 29th, 2011, is the race.  This run commemorates fallen police officers.  I wanted to make this more than just a personal goal.  Wanted to put all this training and lots of mileage to good use....Ma Vest-A-Dog ran a radio ad that caught my attention...the perfect fit!  Police K9's in need of bullet protective vests.....Tah-dah!  My cause was found! PLEASE VISIT MY FUND RAISING PAGE AT  http://www.crowdrise.com/debbiruns4dogs/fundraiser/deborahgriffin TO MAKE A DONATION...YOUR SUPPORT IS TRULY APPRECIATED!



The 13.1 mile race begins at the Seaport Hotel and takes runners along Atlantic Ave, over to MA General, over Longfellow Bridge, up Memorial Drive to Harvard University....where we turn around and return to via Washington Street and back to the hotel. I am very excited about this! Have been doing my long runs on Saturday or Sunday....up to 7 miles pretty comfortably. I am confident that I will be ready for this 1/2 marathon with careful and diligent training.  I WANT to run well....

These photos from the Jeff Coombs race last fall...the kiddos were great supporters for me!

I will continue to follow a great training plan I have that includes strength training, cross training, and switching up my runs...tempo, interval and long....it's been great for me personally so I'm really happy to take that good karma over into helping to raise funds for the doggies!



K9 officers are the unsung heroes in police work....they are always there, ready to give their life if necessary, ready to go to work. Check out Ma Vest-A-Dog's website...they will provide you with lots of great information. http://www.mavestadog.org/



So, today I am off for my usual visits with doggies. Then I'll be heading to the gym for a 4 mile run and then a mile of swimming laps (approx 16 laps is a mile), maybe 2 miles, depends on how I feel. By cross training, I'm helping develop a strong core, support muscles in the areas of major muscle groups and preventing overuse injury to knees, hips etc.



There will be a good number of SPONSORS helping me out too....I am really pleased to ANNOUNCE KAREN & TIM PRICE of South Paws Doggie Day Care are the first on board and I am grateful for their support! Visit them at http://www.southpawsdogs.com/     We share a great love of dogs and I look forward to working with them through this project! Thanks so much you guys!  SPONSORSHIP WILL ALLOW ME TO GET T-SHIRTS MADE TO GIVEN TO DONORS, help defray any travel expenses...I plan to go to supermarkets and try to raise awareness also.

Hoping to plan an event before the race where you can meet the dogs that will benefit from these efforts.  The K9's go through over 560 hours of training!  That's a lot of work for the dogs and their handlers....and they do amazing things! I will keep you posted!


Have a Pawesome Day! Happy running! and THANK YOU!



Best ~ Debbi
 

Paws, snow and ice melt...a little note for winter....

Hi there Everydogger and you Pawrents!




Now that we are all back to our regular routines I wanted to take a moment to remind you all that it is especially important to pay attention to snow, ice and those wonderful paws. See when we pawrents throw down ice melt ~ AND IT SHOULD BE THE PET SAFE KIND ~ it gets trapped in between the pads on our doggers little paws....it can cause skin irritations and sores, which leads to licking and trips to the vet! Not to mention, the stuff was made to MELT ICE, not be ingested. It is a really good idea to wash off your pets paws when you come in with a little warm water on a towel and inspect between the toes....just to be safe!



Additionally, the snow and ice that get trapped between toes and pads can also cause frostbite. This can be very dangerous also. I know my dogs, airedales, have longer hair on their legs and paws and snow very easily gets trapped between toes, in their armpits and along the their bellies in the hair. The best way to safely remove such snowballs is to break them up with your fingers and a course terry towel. DO NOT submerge them in warm water....bad idea to drastically change their body temperature like that. Take the time to break up the snow, use your hands or a brush.....being careful to not pull too hard. Be sure to get it all out from between the toes!



When you finish cleaning up...be sure to give your dogger a treat for their patience as you help them get comfortable. Don't forget to hydrate too! Provide ample drinking water while playing outdoors in the snow with your pups. They still get thirsty! Wishing you lots of winter fun....BE SAFE! Have a pawesome winter!

Debbi & the Dales

Holidays are around the corner.....

Hey all you Doggers.....

The holidays are here....first TURKEY DAY and then CHRISTMAS / Chanukah so.....

There are a few things to remind your pawrents about and you doggers too!

First....NO doggers should ever get TURKEY BONES...no bones from the bird!  Bad, bad, bad for the doggies!  They splinter once cooked.  dangerous and could become a life threatening situation for your pups.  And any people food in moderation....gravy heavy with fat and butter and flour can cause intestinal upset and diarrhea.  Not something one will want to deal with over the holidays, they are stressful enough.

Next, be sure with lots of company coming and going that you remember your pet's welfare.  They may need some quiet space while the hustle and bustle of holiday visitors descends on your home.  A dog under stress may behave in ways he/she doesn't ordinarily behave.  There could be excessive jumping, food snatching, biting, or anxiety.  So, just be mindful that your pet may need some quiet space in their crate or in a bedroom away from all the happy tidings.



Decorations are beautiful but.....be sure to remember that things like tinsel, ornament hooks, poinsettia's and candles are all dangerous for our pets...dogs, cats, birds, etc....anything that can be in reach of our pets, keep a watchful eye on!  We all want our holidays to be joyous!  So be safe and think ahead and your holidays will be happy! 

AND THANK YOU!  To all of our clients and friends.....THANK YOU for a most wonderful year filled with wonderful memories and happy days.  You doggers have brought me more joy than I can say.  I treasure being able to see your furry family members....they are part of our extended family.  The Dales love to see them all too and love to walk, run, play and hang out with your guys and gals.....it is a pleasure and privilege to care for the fur babies (cats and dogs alike!)

Wishing you all a WONDERFUL HOLIDAY SEASON....nose pokes, paw slaps and hugs from the entire PAWESOME PALS PACK!  WE LOVE YA! 

Helpful hints if you plan to travel with your pet. . .

Hi there all you doggers!

Nice to catch up....we have been plenty busy recently. So, tis the season that weekend travels begin and often means families are taking their pets along. What does this mean for you as pawrents? Read on! Being prepared is the best way to prevent travel stress for your pet!




Be prepared! Think about whether or not your pet travels well before you even leave...some pets do remarkably well, others do not adjust and can become quite ill rather quickly. You want your pet to enjoy traveling as much as you do! Also consider accomodations...call ahead and double check the pet-friendly status of your lodging before you leave. After all, one bad experience and a hotel can change their policy rather quickly. Ask about fees and requirements; some lodging requires your pet have a crate and you will need to bring one with you to comply.



Whether traveling by car or plane, you will need to be certain that your pet will be comfortable. Think about how long your pet will be traveling and be sure to provide ample water and food if necessary. Many airlines will accomodate flights for pets and there is even an ALL PET airline called Pet Airways....FABULOUS! Be sure to research your choice of air carrier and get all the details of their policies. Check to see about the need for a health certificate, the cost of the flight, and other details such as restrictions based on temperature of your home or destination. Many airlines will not permit animals to fly for health reasons in temperatures that exceed 85 degrees farenheit.



For auto travel, consider a seat belt or even crating your pet if you are traveling for a long time. Again, try to keep your pet as comfortable as possible. You may need to plan to make stops at pet-safe locations for potty breaks. Check your route in advance for safe rest areas that you can walk your pet in for a break.



You also should be prepared in the event of an emergency. Check your destination for a local veterinarian's office...bring along your home vet's telephone number. Stress of travel can cause dehydration, diarrhea or vomiting. In each of those cases it would be important to have your pet examined by a vet. Other true emergencies could include being hit by a car, difficulty breathing, inability to walk, a snake bite, high fever, uncontrolled bleeding...all instances that would require medical attention. Resources to help you locate a vet can include The American Animal Hospital Association, 800-252-2242 or www.healthypet.com.



Today our pets are permitted in more places than ever. It's wonderful to be able to take your dog or cat with you. For many, your pet is a family member. So get out there and bring your buddy along! Here in BOSTON check out the Boston Harbour Hotel, the Four Seasons Hotel, the Nine Zero Hotel and the Seaport Hotel....all of which will permit pets ~ their policies vary so check with the individual place you wish to stay.



And as always, if your pet can't go. . . YOU HAVE US TO HELP! We always look forward to assisting you with your pets. Thank you for making us part of your families and we love having you in our pack! Travel safely and have fun!
 
Best wishes ~
 
Debbi and the Dales
 

Indian Head River ~ We visit with clients!

Mr. Jax loves to go to work with Mum and visit places like Norris Resevation in Norwell, MA

Happy trails and tails! 

Love the summer and all it's activity!

Hey all you Paw Pals....

We have had a wonderful summer so far.  Lots of activities like going hiking at Norris Reservation, running by Indian Head River, meeting and training several new pups . . .Its been so much fun. Just a reminder or two....

Keep your pet up to date with Flea and Tick topical applications / Heartworm pills ~ SO important.... the buddies can get ticks just about anywhere now.  Used to be it was only in the woods....but we are also going more places with our pets these days.  Same goes for heartworm prevention...mosquitoes are bad this year.  Many South Shore towns have sprayed to help control them.

Stay hydrated and cool! ~  Especially important in humid weather...your pet can dehydrate easily.  They wear a fur coat and can't tell you when they are thirsty.  So be sure to bring water for Fido on your walks and hikes, leave plenty of water in a dish when you go out and try to keep your pets cool - shade, a/c....whatever you can do.

Exercise with your pet! ~  There is a great story on Active.com  about training with your dog....Incorporate Fido into your daily walks/runs....try some short sprints alternating with brisk walks...play fetch and you sprint with your dog after the ball!  Be creative and get your buddy involved!  They just want to be with you!

Remember meet & greet etiquette! ~ Many people do not enjoy dogs (clearly they are NOT one of us) but they are out there.....please be sure to have your dog properly leashed where required, please do not assume that every person you pass wants to pet your dog or have him jump on them.....a little courtesy can go a long way....and don't forget to scoop the doo!  Nothing worse than stepping in a pile....and it gives those of us that scoop a bad wrap! Thank you!

Get out and enjoy the days of summer....fall will be here sooner than you know!

Thanks so much...Pawesome Pals loves their pack....see ya soon!

Debbi and the Dales