This is for Take it and Run Thursday: Overcoming the Tough Stuff.

On Sunday, we ran a preview of the run portion of the Iron Girl triathlon. It was after a full day of lecture and activity, which included a spin class that took us on a virtual tour of the bike portion.

It was still over 90 degrees and the sun was still beating down on us when we started the course around 5:30 p.m. Sun and shade alternated along the course, and the hills were numerous.

Coach Troy was the workshop leader, and at one point he asked how I was doing. I’m sure I had a not-so-positive response, such as “I don’t think my legs will let me do too many more hills.”

He replied, “We can do a lot more than we think we can.”

We had to face one very large hill after quite a few were already behind us. We were in the sun, and I really wanted to walk.

And then I looked down. “You can do it!” was spray-painted onto the path about halfway up.*

“No, path, I can’t!” I thought, but kept going anyway. And I made it to the top channeling the little engine that could.

I kept running during the hills that followed as well. I finally broke for a walk break after a stretch in the sun. The heat was starting to get to me, but I was almost done. I picked it back up again after a few sips from my water bottle.

I’m pretty sure if that path wasn’t marked, I would have taken a break instead. That statement kept me going.

Think positive. You can do it!

We can do more than we think we can!

* Now that I think about it, it may have said “Yes you can!” on the hill. Either way, my response was the same!

This is for Take It and Run Thursday: Running T-Shirts.

There are a lot of great shirts there. Every time I see their booth at a race expo, One More Mile has added to their line. (Ha ha, “Toenails are for Sissies!”) At every big race, somebody’s shirt/attire catches my eye.

My friends like to have shirts printed up for when there are a number of people traveling for a race. I have two of these “homemade” creations.

The first was for my marathon last year. Obviously, we ran the Flying Pig Marathon.

(Large image on the back, small image on the front)

Now … this next one, for the Philadelphia Distance Festival 1/2 marathon, was NOT my idea. But, they made one for me. My name was ironed onto the front.

And actually, it was pretty fun wearing it. We were making people laugh!

(Back of the shirt)

I like to think they were laughing with us!

This is for Take It and Run Thursday: You Are A Runner.

Today’s theme is to finish this thought in 13 words or less:

“You are a runner….”

My response:

For my health. For stress relief. And my legs have never looked better!

This is for Take It and Run Thursday: Tips for 5Ks and 10Ks.

It’s been a long time since I’ve actually trained for a 5K or 10K race. My weekday runs are never shorter than three miles. On weekends, we’ll average six or eight miles when we’re not training for a longer race.

But that wasn’t always the case.

When I first started running, I didn’t do it alone. My town has a running club that holds a beginning runner program twice a year. It’s a 10-week program that starts with mostly walking, gradually increasing the running until the class is running non-stop. They have a graduation 5K after the last class.

If you’re thinking about starting to run, see if there’s a similar program near you. Most counties in our area have running clubs. Even if they don’t have beginner programs, they get together for group runs and offer support.

In the fall, our club offers a 10K class. Years ago, I was a member after my 5K graduation. Now, I act as a mentor for class members. We run with the class and offer advice and inspiration.

We start the class with about a 5K distance, and gradually increase up to the full 6.2 miles. We’ll throw in hills, tempo runs and fartleks as well. It’s good for us “graduates” to keep coming back to help — we’re getting something out of it too!

I like the social aspect of the group, and I met most of my regular running buddies through the training classes. But some people are happier as solo runners.

If you’re training on your own, find a plan that will help you safely build up your running. Many injuries are a result of overtraining or increasing mileage too quickly.

We used Jeff Galloway’s run/walk method for our marathon, but he also has 5K and 10K plans. Even if you don’t run/walk, it’s a good guide.

Runner’s World has an eight-week beginner program that looks similar to what I did when I started out.

Remember — these are just guidelines. If you’re having a bad day or feeling pain, it’s OK to skip a run or repeat a week.

There are lots of 5K races all summer long, most fundraisers for worthy causes. If you’re intimidated, look for one marketed as a “Fun Run” or “Run/Walk” — these will be low-key, and a mix of runners and walkers.

Even if you’re a new or non-competitive runner, give one a try!