Last run of the year

It was cold but the sun was out and the sky was blue so I headed to the trail for one last run before the year ended.
I am very happy with my running, with my other fitness routines, and pretty much with my eating.  I only want to keep it up this year - to get even stronger, to increase my endurance, and to challenge myself a bit. 
Happy New Year to everyone who has given me encouragement and support and to my two running buddies - my daughter and Lori.  Can't wait to see what 2012 brings to our lives.

@home workouts

Yesterday I watched a show I don't usually see when school is in session.  A "fitness guru" talked about how you can get in shape with just 10 minutes a day if you use his workout method.  I know his method and I have seen some great results on a few of the moms at school (most of them under age 35 and not overweight to begin with).  I also know that it is not inexpensive.  I love being able to work out @home, that is I love it now.  I didn't love it as much when I was out of shape.  It was too easy for me to "adapt" and not push myself.  At least when I would go to the trail to walk and eventually run, I had my husband or my daughter along so it was harder to quit early.  I have a few workout videos (each costing less than $10) that I have started doing again.  This time around, I find that I am pushing myself.  And they are just what I am going to need over the next few months when the days are shorter and wetter.  I don't have that Bob Harper DVD yet but I do have my own kettle ball.  I love the Kathy Smith tummy trimmers - they are only 10 minutes per work out so I can do 2 workouts before I go to work in the morning.  Same with the Jillian Michaels shred program.  I saw that the ladies over at the Get Moving Fitness Challenge (formerly the 100 Mile Challenge blog) are starting up again in January.  If you are ready to make a commitment, that is a fun place to find some folks to share the ride.

So, what will it be?  I am planning to average 20 minutes a day for the next 3 months.  And you?

a year of miles

One year ago I received my Nike sensor for Christmas.  I used it for the first time on December 27, 2010 so today wraps up that first year of tracking my runs and I think 766 miles is pretty good!  December has been pretty dry here and no snow.  I am hoping January will hold more of the same so I can keep logging those miles.

staying with the plan

This Fall, I found this menu planning pad at a craft store.  It has 36 pages and a magnet on the back.  One side has these little boxes for the days of the week.  The other side has lined paper for a grocery list.  I keep it on my fridge and each week, I write down my dinner plans for the week and then make a list of what we need at the store.  There have been a few weeks when I didn't do this and our dinners were very haphazard and not very healthy on those weeks.  Yesterday morning I saw that chicken was on the plan so I pulled a package out of the freezer to defrost.  Later that afternoon I briefly thought about suggesting we go out for dinner but I knew I had what I needed to make chicken and sweet potatoes so I hauled myself into the kitchen and made dinner.  As we finished the leftovers tonight, I was happy that I stayed with the plan. 

Looking toward January

Time for the Whole Living Action Plan

I used to subscribe to a magazine called Body and Soul.  At some point, they change their name to Whole Living.  Last year I gave myself a gift subscription to start the new year and jumped right into the Whole Living Action Plan.  Today I received my final magazine (taking a year off from subscriptions) and was happy to see that it is the 2012 Action Plan issue.  I am looking forward to reading through the 3 week plan and making my shopping lists.  A great way to jump start the new year.
You can also find the information on their website.

just keep moving

On my fitness pal, it tells me I can burn calories practicing my drums.  I don't see that option on the Daily Mile site but

that is okay.  I was using Daily Mile last spring and forgot about it until today when I was playing around on the Internet (a vacation bonus).  I have added my Cross Fit workout for today.  It is just too drizzly and cold outside to go to the trail for a run but I knew I needed to do some moving.  Our Cross Fit trainer gave us 3 workouts that we could do at home.  I used my jump rope for the cardio portion - that IS  a workout!
I have done pretty well avoiding the holiday sugar but we do have a gluten-free cookie baking session planned for Friday so it is good to get those fitness minutes in while I can.
I also bit the bullet and signed up for a fitness related scrapbooking class at Big Picture.  Now that I am finally on the road to staying fit, I am looking for all the motivation I can find.

why tag your runs?

I don't tag my runs very often.  Tagging is a function on the Nike+ system that lets you record information about the run - weather, location, how you felt. 
After our race last month, I decided I need to run more hills - they really got me on the race route.  So I am trying to run a hillier route at least once a week and I want to keep track of my progress.  So, at least for the hill run days, I am going to try and take that extra time and tag my runs.

and now for something sweet

It is a good idea to stock the pantry and your lunch bag with some healthy but sweet choices.
It sure makes resisting that candy bowl a lot easier!

baby it's cold outside

No rain
No snow
No fog
No treadmill

So, off I went to the trail.  It was a very cold run, reinforcing the fact that I really must get some better gloves!

treadmill envy

I have never been a big fan of treadmills but this morning, I have to admit, I have treadmill envy. 
I missed a run yesterday - just could not make myself go out in the cold morning and was gone until after dark.  Today it is even colder outside.  They say the sun will come out but the high will only be 39 degrees.  By the time I get off work, it will probably be down from that but I am going to try to hit the trail anyway.  I have plenty of warm gear, but it means I will have to skip Fit Club today.  I am thankful that I have options but it sure would be easier to stay on track and hit that 50 miles per month mark if I could do some of those miles inside.

Even when I don't want to

We all have those days - we would rather end the day sitting on a bench instead of running or walking or working out.  This time of year there are more of those days with the sun setting and darkness coming well before dinner time.  Most days we are heading out of the parking lot in the dusk of the day.  Makes it hard to get out to the trail.  And once I am home, it is very hard to get myself motivated to do a work out video or climb up on the elliptical. 
So, what to do?  My main tactic is to pack my bag before I leave home in the morning.  I pack about three options so I can do an inside workout or pile on the layers to go to the trail. 
My back up tactic is to tell someone else I am going to work out.  Asking my running buddy to go for a run after work or telling a co-worker that I will meet her at FitClub.  It is harder to slip out when you have made your intentions known.
Here are some more ideas on how to get out even when you don't want to.

food gratitude

I don't think too much about what I cannot eat anymore.  Being gluten free is just what I am.  Sure, there are times when a hamburger on a fluffy, white bun sounds great, but the way I would feel afterwards is enough to keep me away from that meal. 
When I do think about eating gluten free is when there is a community meal - at church, at work, at Thanksgiving.  And then I feel guilty - making others adapt for me.  I always tell people not to worry, I can always find something to eat and I don't want them to change what they were planning too  prepare.  When a restaurant is involved, I can usually have a salad and the servers are getting very good at letting me know what is safe or unsafe. 
This morning I read this post and it made me think.  I want to focus on what I can eat not what I cannot eat.  I want to be grateful for the abundance of good food that I can put into my body, food that not only doesn't make me sick but gives me the energy and then wellness that I am seeking.
So, this morning, as I was making Black Bean Soup in the crock pot, I stopped for a moment to be grateful for gluten free labeling and sweet potatoes.  I am not suffering here.

5K revisited

We moved much closer to the start line this year.  With the marathon and 1/2 marathon happening tomorrow, we figured there were not as many "serious" runners so we ignored the pace signs.  Last year it took awhile to wedge ourselves through that start arch and really get moving. 
I hit my watch as we stepped on the timing pad.  At the one mile mark I looked down - 9:10 - WOW - that is pretty fast for us.  Ahead of us lay a fairly long incline, followed by an easy downhill before the turn around point.  We knew that we would have another steady incline after the turn around and then one last uphill section just before the finish.  I felt like I was working pretty hard and I guess I was because I came in at 30 minutes - 3 minutes faster than last year! 
It was a good race day.

a seasonal challenge

There has been a lot of talk this last week about how to avoid gaining weight during the holidays.  The hardest thing is getting your exercise in when the weather has turned cold and wet.  At work, we are doing a No-gain/Maintain challenge.  Everyone who maintains or gains no more than 1 pound between Nov. 23 and Jan. 3 will be entered in a drawing (losing weight is okay too). 

Then I saw this idea on the Runner's World twitter feed - a challenge to run at least one mile every day beginning today.  Seems do-able.  One mile - in the rain, in the snow, in the dark.  I know that I can run to the bottom of my development and back home again to get that mile in so I am in! 

waiting out the rain

They said it would snow but it didn't.  It did  however rain, and rain, and rain, and rain.  The road to the library is closed and flooded.  They are showing pictures on the news of fish swimming across some of the roads.  I was working in my sewing room with the window slightly open and it seemed quieter.  I checked and checked again.  Sure enough, the rain was letting up!  A year ago, I would have stayed inside but now I am someone who runs, even when it is a bit wet or cold or both.  I didn't waste any time getting dressed.  The sun sets at 4:30 pm these days and it was already 3:30 pm.  But I made it to the trail and I got in a good run.  Now, if we get another break tomorrow, I can work off a few more of those extra calories I plan to consume at Thanksgiving dinner.

I run like my daughter

almost 36 miles in just 18 days!

For over a year, my daughter has been my running buddy.  We started out pretty even, then she (being quite a bit younger and more fit) picked up the pace but I didn't give up.  Last year we ran a 5K together - her first, my first in a long time.  Motivated by our Nike sensors and an online challenge, we continued to rack up the miles.  Then she had to pull back for a bit - not a huge health issue but one that needed some attention - and I ran on alone.  But it wasn't the same, seeing my miles on the monthly challenge board but missing her name and status.  But I am very happy to say that she is BACK!  Her miles are adding up, she runs with that bounce in her step, and she is once again pushing me to keep up.  And one week from today, we will run that same race again, and hopefully knock a minute or two off our time from last year!

I am not eating cake for breakfast

We celebrated our daughter's birthday last night and there was cake - gluten and dairy free but still very much chocolate and sugar.  I was happy to send most of it home with the kids but there are still two pieces on our counter and I am not eating cake for breakfast! 
Instead, I prepped dinner so I can go to FitClub or run after work.  There are some other fun possibilities for evening entertainment so I want to be able to get home and eat and change in case I decide to go out again. 
Speaking of FitClub - on Wednesdays I work out at another campus because I am there for meetings.  These people are serious!  We did a workout called Fabulous 50 - 5 each of box jump/step ups, push ups, sit ups, burpees, knee lifts, either 50 double unders with the jump rope or 500 jumps (which I did because I haven't conquered the double unders yet).  It was intense and I can still feel the burn in my legs. 
Happy Friday!

juicing it up

I haven't used my juicer in awhile but carrots were such a great deal this week so I picked up an extra bag and pulled my juicer out.  I like to add some green apples to my carrot juice - gives it a sweetness.

I also picked up some beets and spinach - I believe a juice and protein powder drink is on tap for breakfast.

eleven on eleven

Here it is - the 11th day of the 11th month of the 11th year and I am:
1.  reading Incendiary by Chris Cleve
2.  stitching a little wall hanging
3.  practicing jazz and rock drum patterns
4.  exercising with Jillian Michaels
5.  running errands in the rain
6.  cooking salmon tacos
7.  planning a little Christmas project
8.  choosing goals for Lori's 10 pound challenge
9.  writing down some mom memories before they fade
10.  listening to knitting podcasts
11.  enjoying a day at home

tackling the hills

Just over two weeks until our run.  Last year we went in blind.  We had seen a map but we were not familiar enough with the area to know the terrain.  We expected a few "hills" - this is Seattle after all.  What we didn't expect was the final hill - the last tenth of a mile was a steady climb. 
So - this time around we are preparing for those hills.  Today we did a run that had us go out on a steady incline, tapper off, a bit of downhill and then turn around and do it again.  When we get to the hills - we really kick it in and run as hard as we can.  We recover on the flat or down hill portions.  It was a good run - just a bit over 3 miles (the length of the race we will do). 
Best part?  It was a beautiful autumn day and we ran in short tights and short sleeved shirts.
Tomorrow the rains return.

cold with a chance of running?

According to my phone, it is not going to be a bit chilly on the trail today.  And with the time change, it will be dark o'clock before dinner time.  Time to switch up my preparation, pull out my cold weather running gear, wool socks, fleece headband, and gloves because a treadmill does not live at this house. 

What motivates you to move?

My Nike+ Mini dances around the screen
giving me encouragement

I am generally externally motivated.  I know, I know, we talk to parents all the time about helping kids develop internal motivation but the truth is, when it comes to doing the things that are good for me, I look for motivation from many sources.
My motivation for running has been boosted by my participation in some online running challenges.  I started with the 100 Mile Challenge blog (currently on a break).  Then Lori created a Spring challenge on her fitness blog. Last December, found the Nike site.  I can sync my runs using my phone and my Nike+ app but even better, I came across a monthly running challenge - Women Run 50 miles. 
So, here is it, November 5, I  have run 7 miles since November 1 and I am in 15th place!  But, today is Saturday and I know I can get in a nice run so I am expecting to climb up that challenge listing and who knows, by the end of the weekend I might be in the top 10! 
What motivates you to move?

cross training

In September, I joined a CrossFit group at work.  They meet 3 times a week and the coach assured me that it would help me become a stronger runner.  Last month, they added another group so I have been able to go more often.  The work outs are hard in a way that running is not.  When I run, it is a steady pace and unless I really kick it up, I work hard but not out of my range.  At FitClub I am sweating and breathing hard and really pushing myself.  Lots of good leg work, enough aerobic work to keep me warm and that muscle work I don't get when I run. 
Yesterday I saw this article and now I am wondering what I can change in our office.  I don't have a sitting job - lots of moving about in my day - but it is always fun to see how I can keep changing it up.
And that thing about cross training helping with my running?  Well yesterday we did a trail run with some good hilly sections and we ran the whole way at a great pace!



a bump in the road

For a few weeks I have been playing down that pain in my heel that strikes in the morning as I step out of bed.  I tell myself that I just need to stretch more.
I consult my "coach" (aka my husband/former marathon runner).  He advises Aleve and ice. 
I ignore his advice.
But this morning I gave in.  The pain is pretty intense as I am walking down the stairs.  I notice that I am beginning to alter the fall of my left foot and I know this could only lead to other problems.  So I grabbed the ice bag and took it upstairs with my cup of coffee.  And as soon as I eat, I will take those Aleve.  And I guess I might need to take a few days off running. 
But, we'll see.

Why do you run?

It was a long week.  Lots of driving, lots of meetings, lots of sitting.  I did get to FitClub twice and I ran twice (hoping for a good long run today).  Yesterday, as I sat a workshops, I felt edgy, almost jumpy.  I doodled on my notes, circles upon circles upon circles.  When I came out of my last workshop, the skies had opened up and the rain was coming down.  My only exercise would be practicing drums (which is great for your hip flexers and calf muscles). 
After dinner, I flipped through my twitter feeds and found this one from runnersworld - Why do you run?

I run because I want to be healthy
I run because I want to have stamina
I run because I want to know that I can push myself
I run because I enjoy being out on the trail
But mostly I run because I was given the gift of this body, mind, and heart and I am thankful for that

Would love to hear why you run, or walk, or bike or do that extra thing that helps you take care of yourself.

I didn't jump the box

In September I joined the FitClub at work.  This is a group who meets up to 3 times a week to do a cross-fit routine.  I had been thinking about improving my running pace and everything I read told me I needed to add some cross training - apparently running 20+ miles per week isn't enough.
I have enjoyed this training for two reasons.
1.  It challenges me.  I would not do squats or lunges or kettle ball on my own - wouldn't know where to start.  And even if I did, I would probably not push myself.
2.  It is like working out together but alone.  The leader puts the warm-up and workout on a white board.  The group begins at the same time but we all work at our own pace.  So it is okay that it takes me longer to do the burpees because they are not waiting on me.  And no one is really counting.  You do what you can do but because you are in a group, you push yourself a bit too.
However - I wimped out yesterday.  One of the stations was the box.  It is about 18" high and you can do a step up OR you can jump.  I really did not think I could do the jump - so I didn't.  Truth be told - I had a bit of trouble doing the step up.  By the 4th round, I wanted to quit.  But now I wonder.  Could I have jumped the box?  I think maybe I could have.  Of course it is never too late.  There is a similar concrete slab at the trail where I will run this afternoon so maybe, just maybe, I will try to jump the box.  And next time it comes up at FitClub, I will push myself to try it again.

making time for the trail

When I began running again, it was in bits and pieces.  I did the couch to 5k program which called for 3 runs a week - pretty manageable. 
Then I got my Nike sensor and was so motivated by the miles adding up that I began to set goals to run more often.  Again, not for long distances or hours at a time so still pretty easy to work into my schedule.
But as running became a passion, I found it was harder and harder to fit everything in and those days when I had evening meetings found me stopping for fast food on the way home.  Not a good way to support a body that wants to run further. 
This fall I have begun a new habit - menu planning.  I bought a small meal planner pad.  To the left are 7 boxes with the days of the week.  To the right is a shopping list.  On Saturday, we look at the ads and our cookbooks and decide what we will have for dinner the next week.  Then we go to the store and make sure we have all the necessary ingredients.  On Sunday, I do a bit a prep - browning meat or cutting veggies.  Then, I put the basic meal together -either the night before or in the morning.  This gives me the flexibility to go for a longer run after work or to stay for FitClub with out worrying about dinner.  It is a lot more fun to work out when you don't have to worry about dinner. 

rebooting and renewing

After taking some time off posting about health and running, I am returning to this space.  I find so much inspiration in reading what others are doing - running, walking, climbing hills, eating well. 
So, as October is coming to an end, I am going to reboot this space and hope that some regular posting will be a good motivation as the days get shorter and the rains come down.
Yesterday I had a good run - 6.5 miles in a misty rain.  I have a good rain jacket but I need a better hat - one with a longer brim.  I am closing in on my personal Nike+ goal and have promised myself some new running gear to celebrate so a new hat is just around the corner.  Today we have been promised sun breaks so I think I can kick out my last big run on the green Nike+ level.