Begin 2015 the way I started 2014---one step at a time

Tonight is New Year's Eve.  Some people like to party out the old year.  I find that this most often leads to a rough start to the new year.  I have many personal thoughts related to 2014.  It was the year I turned the corner.  It was also the year I lost 10 lbs, and slowly regained muscle tone.  It was the summer of 2014 I competed in 5Ks again logging several wins.   Each day I had to do one thing to move closer to being the person I had been nearly 3 yrs ago.  I had not been able to do much of anything for most of 2012.  Halfway through 2013 I started to regain strength and zest for living began to return.

Tonight and tomorrow are traditionally times when people look back on what the past year has meant in their lives and  proclaim their New Year's Resolutions.  Resolutions are things we wish to do to improve  our lives.  They are personal goals we want to achieve.  We  state we will make them publicly.   A new year, a clean slate.  It all sounds good, but most people don't get out of January before they have in some way fallen by the way side of their good intentions.  It is my opinion that this happens because we all tend to set our goals too high.  Most have trouble keeping a promise to give up something during Lent and that is not as extensive as huge life changes for the entire year.

It is my wish for the New Year that some of you will set more healthy goals for yourself and your families.   Due to the incident in my brain almost 3 yrs ago, I know how critical your health today,  can be to your survival should something happen to your health tomorrow.  I also am greatly inspired from my experience of coming face to face with the reality that if you don't have your health you don't have much of anything.  We all are familiar with these words, but I have lived them.  We cannot stop aging, but we can choose to do it as healthy  and gracefully as we can.

If your goal is one of fitness, take a Calendar, and in January, mark on the calendar which days you will get exercise, even if it's walking 30 mins. around your block for 3 days.  If for one week you can do this, say on Monday, Wednesday and Saturday, you will feel you have made one goal you set.  This helps to motivate you to committing to do this same thing for the entire month.  Maybe you add one extra day every 2 weeks, or increase by 5 mins each week.    If at the end of the month you have achieved your goal, then invest a few minutes in deciding what you will do for exercise for February.  If you dislike cold weather, the mall is a great place to walk indoors and window shop or people watch at the same time.  Music makes it enjoyable for me, but sometimes I walk with a neighbor and we use the time to also catch up on each other's lives.  Make it enjoyable and you will want to keep doing it.   Setting reasonable, realistic goals, then rewarding yourself after each month in some way, you are more likely to make it for an entire year.  If you miss a day, commit to not quit, but fit in another day in its place.
I bet you will feel so much better, have a clearer mind, sleep better, look better, and not want to stop after one month.   Planning out little goals will help you get to the end of 2015 without giving in on your resolution.  Expect and accept setbacks.  They happen.  Brush yourself off and get right back at it.  Another goal can be to walk a 5K.  Find one online 6 months from now and walk with that in mind.  You are preparing for something special.  You will love how you feel.

The same advice I give for diet.  Diest don't work for most people.  The goal should be in my opinion to practice "mindful eating"  If you think about every bite you put in your mouth as is they s good for me?  Is this the best choice for now?   A realistic goal for January might be to try eating better one meal a day.  Instead of a pastry and coffee, try having a piece of fruit and a Greek yogurt with your coffee instead?  Small changes overtime build to big improvements.  February you could focus on portion sizes,  March maybe add another meal a day  to plan out with healthy options.  Again, expect set backs.  That's  life.  Just pull out that calendar and adjust your goal for that week or month.   If your dream is to lose weight, to run a 5k, or complete a 1/2 marathon, go for it!  Many little steps add up to giving you a chance at your dream becoming reality.  Baby steps work.  Reachable realistic goals set you up for success.  Planning it out will insure your progress.  You are worth it!
Your life depends on it.
Happy New Year!

Safety First ~ More Important Than The Best Shoes

I don't know what I was thinking!  I got caught up in preparing for the upcoming National Senior Olympics and  holiday hype,  forgetting to post the most important item in getting into shape, or improving the shape you are in.....safety.   Recently I  also neglected to focus first on my own safety.  A discomforting recent event brings this topic front and center for me.  

In other posts I have reminded to be sure to get your doctor's approval before starting any new activity.  This becomes more important as we celebrate more birthdays.  However once that is done, safety outdoors, if like me that is your favorite type of workout, should be next.

 A gym membership is always a safe option.  Most have a plethora of trainers or assistants around, and classes fitting your level that you may enjoy.  The only downside can be the monthly membership fees.   YMCAs offer reasonable rates and are nearly everywhere, and most facilities have the bonus of childcare for the younger members.   Many people sign up to memberships in January, intending to jump start their health with the New Year.   By March the gyms are less crowded by people who have not made the work out a part of their routine.  If you commit to getting there regularly, it can be a great way to get your sweat on and your moneys worth.   For many, just the fact they are paying, is motivation enough to keep them going.  Home equipment, if you have any, is another safe option.   For the sports enthusiast, tuning into a play-off game on TV and jumping on the treadmill to walk or run, can provide a few hours of activity.  Throw in videos on the market and there are many options.  But once you hit the streets, the track or the trail,  parking lots, time of day, weather, traffic,  and many other variables must be taken into serious consideration.

Since my brain bleed of 2012, one of the sequelae I deal with is "Attention Deficit" according to my Speech Therapist at Baptist Hospital.  Amy identified my tendency to not be aware of  common things around me.   Easily, I would zone out and not pay attention to things like curbs, time of day, a pot on the stove....and many other things that I used to unconsciously be aware of.  She guided me to a place in recovery where I learned to refocus my attention most of the time.  As with many things in life, we get busy, take things for granted, and allow ourselves to be distracted.  Due to my lack of attention, I had a startling event on a run last week.

The day after Christmas, my husband and regular running partner, was back at work.  About mid afternoon, I decided to go for a run alone.  I had my music on in my ears, I was dressed for the cold Texas winter day, and drove to my favorite gravel track,  treelined and circling a city block which includes  an office building, a gym and a parking lot.   I had a lapse in my attention.  Normally, when I run alone, I look for people sitting in cars, people coming on the track that are not attired to exercise, anything out of the ordinary for that place I have run on  all during 2014.  It is sad we can't let down our guard in this world, but it is how it is.   Music, holiday events, enjoying the weather, enjoying the run and the pace, I can't even say what distracted me that day.  About  2  miles into the run, the vest I was wearing suddenly felt very hot.  Muscles generate so much heat when moving.  I wanted to lose the vest, but not slow down my pace.  Using my Nike program, I'd planned to record a good time that day.  I veered off the track, cut through the parking lot to my car, took off the vest and put it  under my windshield wiper.  It was windy, and I did not want to stop to unlock my car.  No one was out running then.  The parking lot was only about 1/3 full.  I admit, I was not paying attention.  I cut back between cars to return to the trail again and continued to run my goal of 5k.  Walking back to my car I noticed something right away.   My vest was missing!  It was not on my car.  I was sure I had put it there, securely under a wiper blade, and it should not have blown away.  I wondered if someone could have taken it?  I was in the city after all.  Nothing was in the pockets I recalled as I continued to walk around my car searching.  I looked underneath it, near it, and around cars parked next to mine.  Nothing!  I have had this vest for a long time.  I like it, but it's just a vest.   I could chock it up for lost, but I kept looking, retracing my original steps at least 3 times trying to figure out what had happened.   By then I was very distracted, but suddenly  noticed a pick up truck in the lot,about 5 cares away, lights on and motor running.    I began to retrace my steps again, recalled running to the car and then the path I took back onto the track.  I was having one of those moments I have had many of, where  I start to question my brain and  whether it happened the way I remember.  It's still very upsetting when I am aware my brain has had a malfunction.  Could I have put it on the wrong car?  Did I stop and put it in my car and have a blank spot in my memory?  This concerns me more than the lost vest.

I am going into this to explain a bit of my current challenges, and why this is very dangerous.  I was not paying attention to the truck that was still parked and running.  I unlocked my car, looked in and did not see the vest.  I felt a bit better about my brain and memory.   I retraced my steps one more time, and saw that my vest had been relocated to a dark pick up truck near where I  had reentered the track.  It must have blown there was my first thought.  Could I have so missed my own car and been so zoned out I could not tell the difference between my car and a big truck?  I walked over to retrieve the vest I am sure must have blown there, when I saw it is firmly anchored by that wiper blade.  I had to reach up to retrieve it.  I surely would not have done that with no memory of it. I had to have put it on my  car.  Suddenly, I felt a chill unrelated to the weather.  The only sign of anyone in the area with me was that light colored pickup, headlights on and motor running.  It occurred to me that whoever was in that vehicle had a clear view of me  running, placing the vest on my car, then later circling, retracing, searching.  It also occurred to me, I may not be safe.  Vest in hand, I calmly but quickly returned to my car, locked the doors after I got in and drove home.  I  still had not tried to look at the person in the truck.  I was afraid and felt vulnerable.

 Practical joke?  It does not matter.  I am convinced my brain did not fail me.  What does matter is I  had felt safe running in a familiar public place  alone and  did not realize someone had been watching me.  That person  moved my vest and sat and watched my distress.   My #1 New Year's Resolution is to not put myself in that spot again.  With the pace of life today, you don't need a brain bleed to find yourself distracted.  Making a conscious effort to be safe cannot be over stated.

Remember the post I did on having a regular "Run Buddy"?  Running or walking alone, particularly if you are a female, is not ever a good idea.  Time of day also needs consideration.  Very early or very late in the day, I don't consider  good times either for obvious reasons.  The next thing I will mention  is  if you are alone, always carry a cellphone and don't  not run or walk the same day(s) of the week or same time of day.  Thats what we want to do.  We all have a time when we like to get out and exercise.  A "Run Buddy" is always a good idea at any time of day.  Varying times will make you safer, in many respects.  For me, varying places to run is now on my mind as well.   I will not be running at this particular place for sometime now, and not ever alone.  If I have no running partner along, I will choose the treadmill.  Another point I feel I need to make, I may run or walk in my neighborhood side streets, but I don't run in the streets with or without a partner unless it's a race or fun run and the streets are closed.  Choose a sidewalk, pathway, or track.  Cars and pedestrians don't  mix well.  Particularly since the advent of cell phones, drivers are more distracted than ever.    Not a safe place to walk or run.

 I hate to admit it, but I still struggle with attention.   I am now more aware of my personal distractions of listening to music, running program cues and weather.   This wake up call will keep me focused on my surroundings better and remind me to always try to be " street smart".
I hope you do too!

What Girl Doesn't Like New Shoes?!!

Yesterday was the day of our big shopping trip to Fleet Feet.   My husband and I headed to downtown Houston and then to Rice Village.  I dressed in lightweight knit pants and top that I could run in, and packed two pairs of running shoes I alternatively wear.  I  was very excited, and serious about this shopping trip!

When we walked into Fleet Feet, we met with Corey, a vintage runner who offered to do my fitting.  He asked me what my running program is like.  I explained that my husband and I will be competing in the 2015 Senior Olympics in Minneapolis in about 6 months and its time we got serious about being ready.  We wanted to start with the shoes.
 The first thing he asked me to do was to take off my shoes and roll my pant legs up to mid shin.  Then he had me get on the tread mill and walk while a device videoed my steps from behind me and while he walked around the treadmill observing my foot position, foot strike, and arches.

 When I got off the treadmill and he showed me the video of the back of my legs and feet while walking.  He explained  that the position of the achilles tendons up the back of your legs is optimally vertical while you are stepping or running.

 He said I was naturally vertical with bare feet and that my feet are considered "neutral" meaning my foot lands squarely with each stepped, and not pronating or supinating.  He stepped over to the huge wall of shoes on display and said that because I am neutral, that automatically eliminates about 1/2 of those shoes.  Then he asked if I had any problems with my feet when running and I did admit to a Morton's Neuroma, also known as a Runner's Neuroma in my left foot.  This is an area usually between 3rd and 4th toe where the nerve has been irritated so it enlarges and causes discomfort, especially after running. ( I recently had Dr Neil Burrell a local podiatrist, inject it with steroid and it's really comfortable at the moment. )  Corey told me the neuroma will eliminate any shoe with a narrow toe box, because any thing that causes the bones of the foot to be pushed together will make the neuroma angry.  Good to know!  The next item on his agenda, was to examine my current shoes.  I handed him a pair of New Balance and a pair of Brooks that are about 3 to 4 months old.  Corey explained that the bottom of the shoes gives them more clues as to what shoes you should wear or stay away from.

 He pointed to the soles of both and explained that they are stability shoes, and I am neutral.  Both shoes were not the best choice for  my foot shape either.  He told me that the source of my aches and pains that brought me to buy the running stick, may have been largely due to these shoes.  The wear pattern on the bottom gave him more information, and he suggested I not use these for running, training or racing.  Walking would be ok.   Then he also advised that I try a shoe with more cushioning.  My aging knees, hips, low back would thank me for that he said.  He further explained that the new materials some companies are using for extra cushion are not puffy feeling, not heavy either, but light and great for reducing impact.  Sounds good to me.  When can I try some?    Then we  finally got to the measuring.

 I was surprised how he had me stand on the measuring device and then how to bend my knees as if in a running stance, and that I was measuring for running shoes a 10!  I have never worn a size 10 in any shoe.  I wear a 9, maybe 9 1/2 medium in all shoes.  OK I say, lets see how the fit goes with these boxes he has pulled out.

The only instructions Corey has now is that I must tell him exactly how each shoe feels, fits, and he watches as I walk or run in each pair.  Elimination  lf each shoe and why is important. This is not a quick procedure.  I am glad that my husband and I had a big breakfast before starting this day.

The first pair he offered to me was by Saucony.  It was a 9 1/2 as this one runs big, and in the standard medium, Corey felt this would be wide enough for Morton.  They were very comfortable, hugged my foot, and when running it felt awesome.  The next pair was a size 10 Brooks Ghost.  Lacing it up, and walking, it felt too big to me.  Corey agreed, so he brought out a 9 1/2.  Toes can feel the end.  Corey explained how the toes will be bent when running and I guess that s a bad thing.  I do have an old pair very badly worn on the toes.  Hmmmm!   I eliminated both.  Neither were bad, just not perfect.  He brought next a pair of Brooks Glycerins.  I wanted those shoes!  Hot red and purple, they looked fast standing still.  But, sigh, they did not fit right either.  Oh how I wanted them to fit.  But, I let them go too.  After trying on at least 7 different types of shoes, I came back to the first one Corey brought to me.  His first guess was my perfect fit.  I put them on, tapped back on the heel and adjusted the laces and took them for a run on the tread mill.  He recorded again, and my achilles tendon remained vertical, no toe in, no toe out, no heel lift, etc.  I felt like hitting the road, so I took them home.

Next was my husbands turn.....at my insistence.  Ben has no problems with his latest shoes.  He reads the reviews in Runners' World magazine and with 30 +years of experience, he thinks his current shoe is good.  But he rolled up his pant legs, took off his shoes and socks, and did the same thing I did.

 Corey showed him that he has some pronation on one foot, and discussed his knee troubles with him, measured both feet, checked his current shoe, a Mizuno before declaring Ben is indeed in the best shoe for him now.  I am the only one making a purchase this time.  Before we left, I asked Corey how long theses shoes should last.   He asked me how many miles I do each week.  I told him currently 3 to 4 1/2 miles. 4 to 5 days per week.  He did the math and said about 4 months or 400miles.  Less mileage or walking more than running, can probably get 6 months out of them.  His advice is if you start having trouble and your shoes are not 4 months old, you may be wearing them faster and should replace sooner, and the opposite is also true.  You may find that the shoes are doing the job for you longer.  Things change, models are updated, new materials come out, so if you are very active, a fitting like we just did now and then is important.

My husband and I bundled up this morning ( I need to do a layering for inclement weather entry) in running tights, long sleeve Dri Fit tops, and a Dri Fit light weight jackets and  hats.  I wore my new shoes and he his current pair, and we hit the trails.  It was 39 degrees, light misty rain, moderately windy and I loved it.  It's my favorite type of running.  No one else was out.  The Loblolly Pines were fragrant, and the air cold and fresh.  Wet feet, particularly my new shoes, not so wonderful, but we got in 3.67 miles before going inside to warm up.  I LOVE the new shoes.  It was worth the trip and worth the time.  I had no after run muscle tightness or pain!  LOVE!  Thank you Corey.

I highly recommend a Fleet Feet fitting for anyone with foot discomfort, taking up a walking or running program to get started on the " right foot"!

Santa Is Taking Me Shopping

Like a little kid, I am very excited  by Santa granting my Christmas wish!  I can't hardly wait until tomorrow to go to Fleet Feet in Rice Village to have a walking/running evaluation and shoe fitting by a trained professional.   I have had running shoe fittings and running gear assistance at other stores, but finding this man who has been an avid runner and understands aging issues related to physical activity is a great find for me!  I am going to have Santa get a fitting too.  This way I can help Santa Ben, my husband and running partner plus great advice to share here.

I enjoy shopping, and stopped into this store on a trip to Houston.  Heading right to the running and work out tops, (fashion concerns drove my steps)  a salesman approached and asked if I needed help finding anything to let him know.  Still excited about the Sr. Olympics approaching, I told him I was looking for a great running singlet to wear for that event.  He asked how my training program was going.   Great, except for a pulled calf muscle, and some tight IT Band discomfort recently slowed me down.   He asked me to step over toward the counter where he showed me a strange looking running stick.  Running sticks are about 2 feet long, with wheels and differing edges attached.  I told him I had one, I was not a huge fan,  but  that it did not look like that.  He sat down on a bench, started taking off his shoes and told me he was going to explain why this one is different.  Apparently a sales rep from the manufacturer approached the sales team at Fleet Feet the same way one day.  They all thought the guy was a nut when he took off his shoes, and instructed them to sit down and take theirs off as well.  He gave each of them one of the colorful odd devices and told them to roll it back and forth under their feet as they sat for a few minutes.  While they rolled, he explained to them that the first part of our anatomy that tightens with activity are the tendons in the sole of the feet.  (If you have ever had plantar fasciitis, an inflammation of one of these, the  pain can be significant and debilitating.)  He proceeded to explain how the toe bone is connected to the foot bone, the foot bone is connected to the heel bone, the heel bone is connected to the ankle bone the ankle bone is connected to the ... and so on.  By rolling and relaxing the connective tissue in the bottom of the foot, then picking it up and rolling up the sides of the calves, and rolling the IT Band and the hip, several times a day, the aches and pains related to tightness will go away.  The stick is designed differently from most by the various sizes of the wheels attached, some for tendons close to the surface and others for deeper tissue massage.  It comes in two sizes, a longer one and a short one that can be stuck in a suitcase for travel.  One stick is designed for use on carpet another for carpet or floors.  For around $30, this guy says it works and he never leaves his at home when he travels.  I say I will take the small one for all surfaces to try.  After spending $75 twice recently for a sports massage and $100 for physical therapy, it seemed like it could be a great investment.  Massages make it feel better for a few days.  Since I have not had any companies clamoring to sponsor me in the National Senior Olympics, I have to watch my pennies.  Running in the Senior Olympics is an item on my Bucket List, but I need to be sensible.                                          

                                                                                                                               Small Running Stick

As I was paying for my new toy,  the salesman told me next time I am in town to bring or wear running attire, and I can get a complimentary evaluation in the store and on the tread mill.  Foot strike, gait and pace are as important as arch shape and shoe size to proper walking or running shoe needs.  I think I will try my running stick out when I get home before I decide on this.

Once I get home, I kick off my shoes and roll away.  I am very skeptical, but I follow the instructions the salesman gave me.   I was initially surprised by the discomfort the stick rollers found in the soles of my feet.  After a few minutes, it was gone, so I moved on the the sides of the calf muslces, and found the same thing.  Unbelievable! Reflexologists would also probably approve!  I let my husband try it and he was also impressed, and so we have to share the new toy!!!
I also use this firm foam roller after a work out as part of my stretching routine.  When I was younger, I did not find stretching necessary.  In the "middle age" I find it must be a regular part of my after run  routine.  With these added inexpensive devices, I hope to run more comfortably.

Letter to Santa

Dear Santa,

I have been running at least 3 days per week, following a strength and toning plan 3 other days.  I have been encouraging friends, family and people of all ages to make it a priority to take that walk or walk/run, try mindful eating (not counting the occasional holiday lapses), and to focus on being their healthiest today.   No one is too "old" or too out of shape to try.

Santa, I know you are stressed this time of the year and need to lose a few pounds.  If you will follow my blog, I hope I can help you achieve this.  Who knows?  Maybe you can qualify for an event in the 2017 National Senior Olympics.  They are held every two years and have sports of all types to compete in.  Qualifyers are held in all states and Canada, so you should be able to find one near you!  Goals for the New Year I find more effective than resolutions!

For Christmas I would like a visit to the Fleet Feet store in Rice Village in Houston, for a running shoe fitting and run evaluation.  I happened in there one day, and met a Senior Runner,  trained to evaluate pace, foot strike, stride and body mechanics.   He seemed very well informed and understood my aging challenges before I had the chance to tell him.  Since I have been a very good girl, recently, it is my wish that you can help me with this.  Running shoes and technique are very important to taking care of knees, hips and feet whether the goal is walking 30 minutes a day or running a 5K or 1/2 marathon.  Well used running shoes need to be replaced every 6 months, to be sure your have adequate cushion.  Why not start with one fit for you?

Today will be a walk day for me.....joints are a bit stiff and sore.  Whether it's the weather or  running 3.5 miles in the cold front rain passing through yesterday,  today will be a rest day.

For my friends and family, I wish for them to strive to be strong and healthier now and in the coming year.

Sincerely,

KS

Yoga for Running, Tight Muscles, Stress Relief

This morning I woke with low back pain, upper back tightness and some IT Band  aches.  I did not run yesterday, but I did paint our dining room, shredded old tax documents, watched the Texans and Cowboys play for playoff spots..... Plenty of other reasons for the discomfort.   And lets face it, as we age we are less flexible, and Yoga is a great way to promote health and flexibility.   A Yogi friend of mine, Angi, used to have classes "Yoga For Runners" I was not a runner when I joined her other classes, but was aware of the connection.   So this morning I went to the Internet to look for tips that I could use to loosen up tight muscles so I can get my run in today.  I spent about 30 minutes searching various sights and found several articles on "Yoga for Runners."  The advice I gleaned from this was there are poses that target the muscle groups that running and other physical activities
(In my case, moving furniture, painting for hours, moving a ladder, taking down drapes) can relax and stretch.  As always, don't do any physical activity that causes or increases pain, and always check with your doctor before starting something new.  Ok, the disclaimer being taken care of ,I will list the poses most all articles recommended.

1) My favorite, The Childs Pose (Balasana)

This pose stretches hips, thighs, ankles, gently, and can help alleviate back pain.  Start on hands and knees on a mat or carpeted floor.  Slowly bow down to where your chest is resting between your knees, forehead rests on the floor, ( use a folded towel if your forehead does not reach the floor) and then stretch your arms out in front of you.  Ahhhhh, I love this one!  Stay for 10 full slow breaths.

2)  Legs Up The Wall (Viparita Karani)

This pose stretches hamstrings gently, helps with leg circulation, Offers a gentle release for the low back.  To do this one, sit next to a wall and lie onto your back, bringing knees to chest.  Straighten your legs and place on the wall while wiggling your bottom closer to wall.  Rest your heels gently on wall wand extend your arms over head for added stretch. This pose is excellent for those of you who work on their feet, or hours of holiday shopping.   A few mins of this pose each night gives your legs a break.


3)  Short Downward Dog (Adho Mukha Savanasana)

This slightly modified Down Dog Stretches the Achilles, calves, hamstrings and glutes.   Come onto hands and knees. Walk your hands forward about 6 in. in front of your shoulders. Place hands shoulder distance apart, knees hips width.  Spread fingers wide.  Press firmly into your hands so you can lift knees off floor wile floating hips up and away from your hands.  This upside down V shaped position with equal weight distribution on hands and feet.  Over time work toward getting both heels on the ground or straightening legs with your heels slightly off the ground.
Hold all these poses if possible for 10 slow and steady breaths.

Check out a beginning Yoga class today, if you have not tried it.   Yoga is aerobic, strength and balance training as well as flexibility benefits.  I will be looking for a Yoga for Runners Class   I have 6 months before my big race.   Sometimes stretching after running is just not enough.  I need to be in my best shape.  Start the new year working on yours!  Namaste !

Oh No, not Ho,Ho,Ho....Holiday Eating

I am now exactly 6 months out from the US National Senior Olympics.  That 5K Race will feel like a half Marathon if I lapse on my eating and training now.  I have worked to hard to get there to let a two week holiday eating binge slow me down

Lets not wait for the New Year to begin to eat healthy and get exercise regularly.  I am speaking to myself right now.  I began my holiday baking last night, translation holiday tasting.  Frosting?  Yes, who can make frosting without tasting or consuming a considerable amount?  Not me.  Baking in my kitchen is equivalent to consuming several cookies and cupcakes.  You have to be sure they are good before offering to guests, right?????  Today I feel slow and queasy just thinking about my body's reaction to the  overdose of sugar and butter last night.  I was Not guilty for eating it, but guilty for knowingly overdoing it.  We all are guilty of it.  What can we do about it?  Enjoyment of good food is part of the holidays for all of us.  Eating only celery sticks and cherry tomatoes is not the answer.  Mindful eating is.  I could have stopped or at least slowed down and been mindful of my consumption amounts, and enjoyed baking just as much.  Nothing better than one or maybe two warm cookies right out of the oven and dipped in a buttery sweet glaze....but I did not have to consume more than that.  I know it, I just chose not to.  I not only fell of the healthy eating wagon, but I rolled down the street as well.

Instead of beating ourselves up from holiday binging, to start the New Year off right, make your resolution now to start mindful eating now.  Eat a healthy meal first, and limit the foods that are full of unhealthy fats and sugars.  Before attending a party, enjoy a healthy protein rich snack so you won't be tempted to take an unhealthy course of eating.  And along with regular exercise, will keep you on the path for better health and fitness now.  Why wait for January 1st?  I am going to start right now, to practice what I know is best for me.   A Christmas wish I have is for you to join me!

Run Buddy Run ~ Run Partners And Motivation

Yesterday I was involved in getting ready for Christmas, tax time, and household chores, when I realized most of the day had gone by and I had not lifted a weight or even stretched.  I felt tired, achy and procrastinated going to work out or walk.  When I spotted a new post on Facebook  from a friend, fellow nurse, and exercise enthusiast, Fidel.  His post was asking someone to run the 3 miles on his schedule for him.  It was cloudy, breezy and cool, my kind of running weather.  I first offered to run it for him, and then suggested I meet him at the track and run with him!  Due to the age difference ( I am old enough to be his mother) I thought he might pass.  He tried to pass thinking I would run too fast for him to keep pace, as he knows my race history.  I explained back to him that I can run slower too!  A race is a race.  A training run often is comfortable pace, slower and steady, for as long as you are enjoying the run.  He met me to run, I suspect it was the misery loves company ideation.  He refused to run the outdoor gravel track, ("track running makes me feel like a hamster in the wheel"say He) So we took to the road.  Fidel shared he has not run in 8 months, so I let him take the lead and set the pace.  In a previous post I mentioned that I hate trying to keep up with someone who wants to run faster...(.its a mental thing as much as a physical one), and I told him that if you don't enjoy the run, you will never continue running.   We ran down the newly redone brick sidewalks, I used my NIKE Run iPhone Program  to keep mileage/time/pace.  We ran in silence, (we were both listening to music: me, Lionel Richie Hits. I did not ask, but suspect he had something more contemporary pop or hip hop going into his ears.  The goal was 3 miles.  It took about 35 mins, a decent training pace average of 11:50 per mile if you take into consideration for traffic pauses at intersections. Decent.  Many people wanting to start a running program try to go too fast, get tired and winded and give it up.  Set your own pace.  Start with a fast walk...whatever works for you!  Fidel wants to run again with me...and I plan on sharing the new route now with my husband this weekend.  New scenery is nice!

I usually don't like to run others when I am preparing for a race.  I suffer from distraction and pace anxiety.   Another friend  has a run partner that does not run fast enough for her to get a good work out.  Running Buddy frustration only means either compromise, or looking for someone whose style best matches your own.  But for regular exercise even with pace differences it is possible to work out a run that can be effective and enjoyable for both people.  Having a Run Buddy to motivate you, and you motivate them can really work for the procrastinating runner.  You are less likely to not run or walk when you know someone is expecting you...... Having a Run Buddy is also a safety factor.  If you run at night or early morning when still dark, you are much safer not running alone.
Fidel's goal was to run three miles, and then get to Cross Fit in time for the evening workout.  Mission accomplished!

My Steady Run Buddy, my husband, Ben .... pic is blurry cause we were running!!!!!

My #1 Gift Idea for the Runner or Active Music Lovers

This gadget is truly one of my favorite possessions.  Once I started using it to run, I now wear it for gardening or cleaning too!  Music makes every task more enjoyable.  My very own Power Beats~~ Dr. Dre
wireless ear buds.  My iPhone has the Nike Ap and iTunes ap I installed for running.  The Nike Running Program will keep track of your runs or walks via GPS, record  for you where and when you exercised, how many calories you have burned, the temp/weather if you are outside, offers sound bites of encouragement from professional runners.  In addition you can easily listen to the music of your choice at the same time, without the wires!!!  Fabulous!  A terrific gift for the gym,  a gardener, walker or anywhere you want personal portable music.  It is compact, easy to use, and I have weeded my entire garden on a sunny afternoon when I expected to just attack a small area, because of the great sound and wireless music as I moved through the flowers.  It can be personalized by choosing your favorite color!  And it comes with its own case! Sweet!  

Top it off with a 10% off sale for the holidays 

I ordered mine via the internet from Amazon.com but you can view and select from the company, beatsbydre.com, or buy them at Walmart, Best Buy or Target.   I can't run without them!  There are other brands, but Avid Runner and I both have these and love them!!!!  For a selfie gift, or for the gadget lover in your life, this is super!

One last stocking stuffer idea online for delivery by Christmas:  

Under Armour

Happy Shopping!  Heading off for some power shopping with my grandkids! 

PSSSST!   For making you see my before "sick and weaker than weak" pics, I am moving forward now, Posting my secret body all over body toner found in a health magazine....after walking for 30 mins every day, and slipping in a few short jogs during the walk, I gave myself a full length mirror assessment.  Ouch!  As painful as TBT "Iwas so sick pics" are for me to look at. the reality of how much muscle tone I had lost during recover was shocking to me.    Lack of use of the muscles = less muscle mass, less tone, less strength.  I found this in a give away mag in a doctors office during follow ups and one little step at a time.....those baby steps, I picked one part of this every day, or did several during my TV time.  I used no weights at first at all, only weight of my own arms or legs, and slowly built up to doing all reps one time. a few weeks later, I increased to one full set and repeated the ones I felt like doing again.  Slowly, but surely I got so I could work up to all the recommended reps, one time, then a month or so later, I could repeat the entire work out.  Whew!  Another accomplishment.

When my friends have asked what I do to get my arms looking like that....do I have a trainer?  I answer no, I can share with you, but the only catch is you must commit to doing it.  Genetics and body shape vary from one person to another, but if you do these, I guarantee, your best will get even better!  Enjoy!  It worked for me!  @www.inspirehealth.com

Now I do these 3 days per week, using only 3# wts.

Throw Back Thursday

Sometimes I get feeling so strong, I forget how I got to this point.  Then I may overtrain or need to work my brain more than my legs and I have set backs.  I learned from my fellow runner and doctor, Ian Angel, that walking would help my brain the most.  Dr Angel, a neurosurgeon, and his wife are both avid runners.  Then a high school  friend with several of life's pothole health challenges of his own, "Walkin' William" also gave me via Facebook some of the same advice....."Just keep walking"  So to achieve your own personal best health, the key to brain and body optimum health and wellness is to move!  Walk, dance, run, yoga, stretch, whatever you can do to stimulate your circulation can have lasting benefits, as long as you keep doing it.  Not everyone needs or wants to run.  But to age in a healthy way, I believe movement is one key item, along with healthy food choices, adequate rest, and your attitude.  After laying in bed, then on the couch with nothing but a few shuffling, difficult walks in between,  I started the journey back when my Avid Runner, (my husband Ben) would come home and tell me he was going to walk with me, ( more like drag me) around the neighborhood.   Every step, turn, passing car, was an experience that did not feel right, natural or like what I wanted to be doing.  I can't say honestly that things got better fast.....but thats where the attitude comes into play.  My husbands encouragement and constant support got me to the point where I wanted to walk cause I knew I would feel better.  I have found myself now in the encouraging position, where people who saw my struggles, now ask me....how did you get your arms so toned?  What helps with getting your overall strength and toning: HOW DID YOU DO THIS??????  I was fairly active before my biggest pothole, the brain bleed, but lets just say laying around like I had to do until I started healing, I lost most all muscle tone.  I gained about 12 pounds.  I did not care.  I was alive.  I have memory lapses, I tire most when engaged in communication with people, trying to listen, process, and respond to conversations at meetings, over lunch, holidays.....my brain gets exhausted and I need to unplug.  The same happens to the body.  Both brain and body need time to exercise and time to unplug.  Too much of either is harmful.
In honor of " TBT" I am going to post a picture of myself when I was about a year into my recovery.  It is not pretty, but it reminds me of how far I have come.  Hard work, trying to improve yourself is not easy but it pays off.

Before my brain hemorrhage incident May 2011 on a bike trip to Provence with BACKROADS

Sporting the "I survived Life Flight" T shirt, with the best smile I could manage with  still a long road of 2012 ahead. Blood in the Cerebral Spinal Fluid is toxic to brain and nerve cells.  

I believe that the fact that at age 57 I could ride a bike for a week in Provence, is what helped me survive and move beyond that miserable time in my life.  Walking brought me back.  

~with my Granddaughter, and the bandaid she put on my booboo head.

Grand Masters Turkey Trot Sea Rim Striders 5K 2014

Encouragement of today:  Walk for 30 mins. at least once today.  Check with your doctor first if you have current health problems.  If you are just inactive, walk for yourself!  Don't wait for the new year.  Begin Today!  It could save your life.  

My New Ride.....

I ordered these to wear when running errands after walking or running some miles.....and of course today I am going to take them for a spin.   They are reasonably priced, comfy as slippers, but going to have to satisfy my curiosity what they would feel like to run in .   I want to check as to whether after wearing the Saucony Kinsara, if it will be like switching from a race car to a minivan.  Today I am going for a slow, steady long run.  Since our recent need to cancel on the Galveston "Santa Hustle", I am going for a training pace.  Plan on some "Road Dance" music, todays tunes will be "The Four Tops~ The Definitive Collection"  My 60's frame of mind likes to pick up the pace to "Bernadette".  Back later to report on my shoes.......

Comfortable, great cushioning, a little heavier than I would like for racing,  this was a very comfy "ride"  A good training shoe and since I spent around $50 for these, they are keepers!  They do look great with my black running tights and black jacket or white hoodie for running errands too!  Hitting the like button for sure!  If I dress for running, I am more likely to do it!  

Running In The Rain~ Rainy Days and Mondays

Yesterday  when I left the house to go to my favorite outdoor track  in the city, it was a warm 71 degrees and windy.  I dressed for a summer run with shorts, tank, socks and of course an older pair of Brooks Ghosts, just in case the weather got rainy.  Good thing I did because dark clouds rolled in at about my one mile mark, and on and off it rained, first lightly, then a real steady drenching.  Most of my run in the rain occurred in tree lined, shade covered areas.  I thoroughly enjoyed my rain dance on the trail today with "Hall and Oats~Rock and Soul Part 1"

Wilton P Hebert Health and Wellness Center Outside Track, Beaumont , Texas

The rain was just enough with the the wind to make it a cool, comfortable run.  I really enjoyed running in the rain, something I haven't experienced for lets just say, a few years!!!   Southern winter makes for a long fall, and leaves and acorns were like confetti showering down around me, and I loved it!  As well as my running partners....squirrels.
I ran 3.3 miles at a 10.30 easy pace, and when I stopped running the sky began to clear....best part of running outside !  My kind of good start to the week!  I had to stop long enough to capture this!

Keep on Walking or Running, whichever you prefer!  The best antidote to Holiday Stress!

Pain pain pain!  I am hurting from just canceling our hotel reservation in Galveston for the Dec 21st 2014 Santa Hustle.  Since my husband and I have been training for the Senior Olympics 2015 in Minneapolis in July, we were all primed to do another race.  I saw this one advertised and the pictures alone grabbed me.  a thousand Santas running down the Strand, with music, food, drink ..... we were both in.  The Santa Hustle is spreading in cities across America, with your entry fee supporting feeding the hungry in America and providing each runner with a red sweatshirt, a Santa hat and beard to don and run the race through Galveston in.  It was the one single event of the holiday season I was very excited to try!  A month went by and two days ago my husband came home from work and told me he was sooooooo sorry, but we would have to cancel the weekend.  His schedule had been changed, and due to various things not planned for, he would have to be working in the hospital that entire weekend.  I usually bounce back from these disappointments, knowing that is the life of a physician, but this time it hurt.  We are empty nesters, and our children have busy lives elsewhere, and our extended family is states away.  When he is working, I am home alone.   We are a team. My friends suggested that I go without him and run and have fun, but I cannot do that to him.  He works tirelessly for me and our family.  We are a team.  BUT, check out the site in the site below.....you may wish to take our places, or find your own spot in a city near you!  In the mean time, we keep on running!
www.santahustle.com

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Laced on the shoes and took a run on a gravel track nearby.  I like it better than concrete or road running or dancing as I like to call it.  I am one of those runners who is propelled by music.  Because I am a vintage female, I currently prefer vintage music, that I grew up with for running.  The BeeGees, Andy Gibbs greatest hits, Frankie Valli and the Four Seasons, The Four Tops, I think you get it.  I grew up in the 60s.  The  fine gravel track I find to be easier on the joints; at least I seem to have more running aches when I run on the road.
When Ben started running with me, he installed on our phones, the Running App by NIKE  It records GPS mapping, provides verbal cues as to how long, your pace or what time has elapsed.  It keeps all our runs together, and we also can see each others times and miles.  Competitive?  Yes of course but that keeps us running.  We even have "friends" we are connected to in the program and can challenge them and see how it progresses.  Theres a coaching tool as well, so if you are not currently using  a program, we are very happy with this.  You can pull up runs you made on trips or vacations and you can see the geographic area on a map and where you ran.  I love it. ASICS also has one I have tried, but being the vintage girl I am, I prefer what I started with and know and love.  Both are great motivators and ASICS sends you reminders when it is your day to run.

Yesterday in my opening blog, I wrote about the challenges of receiving from a significant illness, or just trying to get "Up and Running"  for the first time.  Its all the same.  I know, I have done it both ways.  I began running while my elbow surgery healed, and saw how my body changed and how I became stronger and healthier with the passing of time, as well as miles.  Remember, I had never been a runner.  Then I had right knee surgery for a torn meniscus....again after recovery, training starts off as baby steps again, walk, walk faster, walk/run, run/walk, to running, to running longer and more miles.  So here I go, slowly revving up, taking a few fitness classes at our local health club, when during a class I felt like I had taken a bullet to the left forehead.  I almost had an out of body experience when it happened and to make a long, miserable story a shorter one,  I was found to have torn a blood vessel in my brain.  Yep, that sucks.  I had no idea how much....I know now. I had a Subarachnoid hemorrhage.   I had a lot of blood in my head, and my Cerebral Spinal Fluid looked like pure blood.  What I also didn't know, or appreciate was how debilitating having your brain and nervous system poisoned by blood where it should not belong.  Toxic.  Yes, sick, painful, interfered with talking, walking, memory, .....yada yada.......well, I was very sick for one full year.  I cried when the year anniversary rolled around cause although I was better, I was not better enough to suit me.  I lived between the bed and the sofa.  One of my Doctors told me it could take up to 2 years for the blood to break down and be removed from the space around my brain and spinal cord.  I was patient for year one, year two was better physically, but I had trouble with the pace of recovery.  It was not fast enough.  I did not really totally feel alert/awake until after 2nd year passed.  The reason I am getting into this is even though I had worked hard to be a runner, even though I had loved running, running in different places, and competing in 5Ks, I now was convinced I would not ever run again.  My body, my brain, did not need that kind of stress or activity.  I convinced myself I would rather not chance any more injury or tax my body that much.  I was good not running.  I could walk now.  That was great.  I was told when my balance improved I could ride a bike.  Fine.....  or so I thought
The passing of time seems to soften some of the edges.  I liked how running, made me feel exhilarated, alive!  So, one foot in front of the other I started out again.  I did not ask if I could run of my doctors.  I was going to try first!  I walked, walked and walked.  Walking helps the brain to recover my doctor told me.  A friend from high school who had been in a serious car wreck, sent email advice to me to walk, walk, walk. "Walkin'William" via Facebook that helped encouraged me through the tough spots.  Once that felt ok, I had to try.  I went to the walk/run, repeat for weeks, with music of course.  The better I got at it then I switched it around to run more walk less, or run/walk.  Now I run.  I ran 4.5 miles this morning, to Andy Gibb's Greatest Hits, and enjoyed it but its getting about time for me to find a new music to "road dance" to.  Now you are caught up to who I am as a runner, how I got here and next post I will share where I am going with this.  
                                                    I hope you will come along!  Kate

Kate Sueoka
Shared publicly  -  3:40 PM

I decided to begin this blog, as others may benefit from my experience of a difficult long term recovery, trying new things at an older age, suddenly you need to focus on health, healthy eating, exercise, so aging is more friendly.  Along with finding the fountain of youth can be mostly in your thoughts one cannot stop aging but we sure can have a helluva ride along the way.  I had to find that one thing that made me feel alive, and exciting, healthy and strong.  We can't stop the aging process, but we can be as healthy as possible and slow the clock down.   Don't put off trying something today...there is no guarantee on tomorrow.
I have always been and wanted to stay reasonably healthy and fit.  As a girl growing up in the 60'swith few sports opportunities, prior to Title IX.  I grew up watching my brothers compete on the ball fields, courts, tracks, ice rink.  I never knew I could run, I mean really run.  My husband has been a runner and an athlete in several sports all his life.  He encouraged me to run.  To me, running was a sprint!  I could go pretty fast but not for very long.  I hated how it felt, hot, gasping, sweaty!  Yoga was my thing!  Its soothing to the body and soul.  Stretching, posing, I felt peaceful and relaxed.  That was my kind of exercise!  But then a fall on roller blades made elbow surgery show up on my calendar.  Home recovering with right arm in a sling, sort of limiting.  I read one of my husbands Runners World, and learned about walk/running.  Ha!  I had told my sons growing up that was my type of a run.  Who knew that is a great way to advance to running.  I stepped outside and put music on my iPod, and walked a block, ran around the corners or cul de sacs, building up time and distance over many days.  I did not mention to my husband Ben.  I was concerned he would take over my "training", impose a schedule, try to get me to run more with him, and I was not sure I wanted that at all.  So, I secretly continued.  After several weeks, I decided to pick some fav music, walk during the verses and run when the chorus of the songs started.  I did that many days to many different singers.  When I got so I could run more and walk less, I shared my new venture with Ben.  He was very happy!  Now we could run together he said....but when I tried I could not keep pace with him.  I either felt I had to run faster to keep up, or slow him down....took away my road dance feeling I got from running to music on my own.  It bothered me for awhile before I got up the nerve to tell him, that if I had to speed up or feel i was slowing him down, it killed the fun in the run for me.  He protested but I insisted, if we are going to run together, we must run apart.  That was 5 years ago and we are still running.  Together.  Mostly.   Along the way we signed up for some races 5K, and I found that I was actually pretty good and competitive!  I discovered in  my mid 50s, that I like to run and win
And my third age friends is how this all began!   There have been many potholes in the road  but Stay tuned!  As with life, the best is yet to come!  
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