Whats Your Personal Best? Journal and see.

How do you get into a walking or running program?  You just have to want to begin.  Once you begin, you find if it took you 45 minutes to walk a brisk 3 miles, that is your starting time.  That is your very first Personal Best! Some runners are now suggesting you record your journey.  Writing it down, in a journal, describing how you felt, where you walked,  (or ran if you are at that place) the date and time.  It is cheap.  It is easy.

My first stop in my journey was with a personal trainer one of my doctors, Dr. Keith Stout, recommended.  This trainer had worked with other people who had had a brain event like mine.  He felt comfortable sending me his way.  During this time, I was unable to keep count of my own reps and had difficulty with proprioception, that part of our brain that tells us where our body is or feet are positioned without looking.  My balance was off in weird unexplainable ways.  My attention, another unconscious brain function was skewed.  But he was kind, patient, and it helped get me started.  Then, I got plugged in to physical and speech therapy at Baptist Hospital.  My Speech Therapist, Amy Wilson, also a runner, was incredibly helpful in helping me to retrain my attention.  I could zone out into the fog and not realize I was doing so.  She helped me fight my way out of the fog. ( My brain is more than a bit unique, as  I suffered a significant injury in a childhood fall that resulted in a subdural hematoma, hygroma and bilateral craniotomy, the area that spawned the SAH of 2012 )  

This February 27th, will mark 3 years since blood in my cerebral spinal fluid was like poison to my brain cells and nervous system.  Every day was a miserable journey of foggy confusion and discomfort, but that is history.  Even on tough days, I will not look back. Every journey starts with a single step.  Many  new single steps  brought me to the point that I can share this today.

 When I began this personal journey of recovery from the Subarachnoid Hemorrhage that stole my muscle tone, balance, and my strength from me, I did just that.  Each single new step I took,  I scrawled a record of them, to encourage myself to keep going.   Looking back, on the pages of a magazine I got in a doctors office free health magazine, I had scrawled across the top a rough plan for the first week I decided to fight back the weakness.  I planned on trying to do a bit of each exercise as many days of the week as I could for one week.  I crossed off the day as I did so.  I was not ready to walk outside alone, and walking alone was not going to bring strength back to my arms, abs, etc.  I had nothing to lose.  The first week was hard, but I found if I did not try to do this I felt like I had let myself down.  I didn't think about it, I just zoned out and did it.  I put some music on or a show on HGTV, and did the s30 minutes of a total body toning plan.  I could not do all the reps as suggested.  I did not like some of the exercises that were pictured, as they were hard for me.  But I tried.  Every day I tried.  When my husband ran on the treadmill, I did this.  When he was not at work, he would enforce a walk around the neighborhood as I have mentioned before.  He would not let me quit.

(You can see the days I crossed off my progress across the top of this page if you look closely. )

With each passing day, the routine got easier.  I could do a few more. ( If you look back into my first few blog entries, you can find both of these workout pages pictured, if you are interested in an easy at home body tone up that you can do at home, anytime of day.)  I know cause I did this for weeks, months, adding more reps as I went.  I still do them on rest days now. 

Back to the scribbles at the top!  I read in the recent Women's Running magazine about PR, meaning your personal record (time) for running.  This PR can be attributed to how many days you try a new physical activity.  It can be how far or how long you walk.  Each time you work out and complete a day, week or longer, each time you can do even one more set or reps, each time YOU walk further or longer and keep going, you are setting your own Personal Record, or your own Personal Best.  It feels so empowering when you can set your own goal, then surpass it.  It is winning.  And those who know me, know how much I like to win.  It's not just about the shiny trophy or medal, and I do have a collection.  That collection from before I got sick, is what drove me to want to work to try to do it again.  

Winning is about setting a Personal Record.  Completing a week of work outs, going the extra mile.  Winning is completing your first 5K, in a walk or run to prove that you can to yourself.  All these things set the course of your personal journey to wellness, strength, confidence and anti aging.  

An ad at the very back of this great issue of Women's Running that I picked up at Barnes and Noble after a run and over a well earned Latte, is for a book.  The red book has one word printed across the cover.  BELIEVE.  It is a running journal.  The ad states "Running is about You"  Forget how everyone else trains or looks.  This is your running journey.  Unleash it with the Believe Training journal from two pro runners, Lauren Fleshman and Roisin McGettigan-Dumas.  The idea behind the book is to give you a guide to go the distance, not just in running, but in life.  No matter why you run, the book is designed to empower you to enjoy the journey and see what you can do.  This sounds like good advice.  You can keep your own stats or try this journal.  I am going to seek it out and take a look.  

Its now about 3 months until my big personal challenge at the Senior Games.  This may be my one BIG race, so I have nothing to lose!  Neither do you!  No matter what my time is, my goal is to be my Personal Best!  

Run for Better Lives for Children

I would like to invite you all to come March 7th at 8am  and participate in the Cleft Smiles 5K Family Fun Run and Walk, in The Woodlands at Rob Fleming Park.  The park is in Creekside Park area of the Woodlands.  The event is supported by The Department of Pediatric Surgery of The University of Texas Health Center Medical School, Houston and Children's Memorial Hermann Hospital.  All Proceeds from this event will benefit Operation Smile, an organization that provides free cleft surgeries to children in some of the poorest areas of the world--healing smiles, bringing hope for a better future and saving children's lives.

  These pictures are of the
trails around Rob Fleming Park this winter.  The park is beautiful, and the surrounding hike and bike trails have great natural scenery while you get your exercise on!

                                                        

Join in the fun, support a great cause and improve your health and fitness at the same time.  Everyone is a winner. 

plan your weekend cross training today

Plan your weekend ahead with exercise.  Make it a date.  Commit!    Put it on your calendar today and plan on it.  Don't let the weekend chores, errands and family time interfere with 30 minutes to an hour for yourself.  Flexible scheduling and using videos at home when convenient are great options for busy families.  Involve your loved ones too!  Everyone wins when your family sees you taking care of yourself and trying new things, particularly if they want to join in with you!  Plan it.  Do it.  No excuses!  Teach your family and friends the importance of learning new things and making physical exercise a priority in life.  What is more important than taking the time for a strong body and mind?   Be the example.

I am still bar(re) crazy, and I plan on making the Saturday morning Barre Class with Misty here in my city.  After researching new cross training options,  the barre still offers so much for the runner, who wants a new way to stay fit.  Barre borrows moves from ballet to sculpt strong, lean, shape enhancing legs and glutes while at the same time tightening the midsection and boosting strength.  For those of you who don't have a studio near to try, there are videos available to guide you from the warmth and comfort of your home.   I also call this class cardio, as I have noticed my pulse racing and hard breathing through this dance inspired workout.  Really.   Try and see for yourself.  It is amazing.

Yoga uses the weight of your own body through a series of movements and poses and postures to also  get your heart rate and breathing up, all the while not moving off of your mat.  I love the stretches and poses of yoga too and this also leaves you feeling calm, centered and great when you are done.  Again, its great to have the personal attention of a class in a studio, but if none fit your time frame or are available, the video gives great options here as well.  There are all different types of yoga, and modifications help you whatever your level of beginning fitness is.  One friend of mine will tell you she is not good at Yoga, so she doesn't like to go.  Yoga is a personal practice.  A practice.  Each day your body will react differently.  Some days you will feel flexible and others not so much.  It is part of the practice.  Yoga is not a competitive sport in the studio.  You make it your own.  Posture, stress relief, breathing, strength and flexibility help your body as a whole,  Many golfers will be in a Saturday class to help with back pain and improve their swing.  All ages and fitness levels are welcome, although some classes are geared specifically toward beginners.  I suggest a beginner take a spot on the floor toward the back of the room to be able to follow others who are more experienced, or select a spot directly behind or next to the instructor to get the best result.  Both Yoga and Barre classes help with balance and toning.  Whats not to love?   I am going to add Yoga to my coming week.  Namaste!

If you are impatient, want fast results in the shortest amount of time and are willing to work hard, try Tabata.  My first Tabata class was an accident.  I misread my gym's schedule, and walked into a room outfitted with ballet barres along the wall and made an assumption.  About 2 minutes into the class, just past the initial warm up, I breathlessly  asked the instructor, "this IS Barre Class, isn't it?"  And Joyce, a super trainer and Tabata instructor informed me that I was actually in Tabata.  No time to discuss what that meant or was going to mean for me personally.  I was too out of breath and the class had moved from the 10 sec rest period into the next session.  Yes, very challenging.  I elected to stay and complete the class.  It would have been awkward to say the least to bail, and besides I could tell this was a great class.  As with all new things I was concerned about adding weights to the mix as was going on, with my limitations of lifting and brain strain (elevations of blood pressure) being never far from my mind.  I know I cannot lift heavy weights, and must  not hold my breath during exercise challenging moves, per doctor's orders.   Joyce was cool in advising me how to modify.  I used 2lbs. wts or  just weight of my arms.  If I got dizzy I would stop and cut back.  The lower body work out I thought I could manage fine.  Was I super surprised when the day or two after this fast paced class I had trouble climbing stairs or squatting to pick up something from the floor.????  Apparently there were parts of my legs and glutes I had not been working by running.  I decided this to be  good and had a great race in a week or so following.  I like this class.  What you do changes so fast, the time goes by quickly.  In 45 mins counting warm up, you'll feel a whole body hard workout.  Fast hard workout = fast results.

Spinning or good old fashioned bike riding is low injury risk and great for strengthening and shaping the lower body.  It's cardio for sure, with the added benefit that you can take your own pace and challenge yourself as you choose.   TV Doctor Oz was interviewed one day about his running in New York City, before or after working at NYU Med Center.  He said he had had to stop due to knee pain for a while, and consulted Orthopedic Surgery and Physical Therapy for help.  His doctor wanted to  do arthroscopy to visualize the joint, clean up the joint a bit as needed;  this would put him out of work and training for a few days, slow him down so he opted to continue PT for the time being.  The Physical Therapist he saw, recommended he try cycling for training and therapy.  Cycling builds up the supportive structures of the knee, that help to protect and stabilize the knee. With this explanation, Dr. Oz began cycling.   It is a way to maintain cardio vascular training levels and not pound the knees with running, in effect continuing exercise while resting and strengthening the knee.  Dr Oz maintained in that interview that his knees feel fine now, no surgery needed, and he has returned to running but spends more time on the bike than on the road.  Win win!
A spinning class with loud booming music and an instructor telling me what to do next gets me to push myself.  My husband likes hard bike workouts, so we plan soon to do one of these together, when his schedule permits.  There are gyms that have bikes that simulate actual tracks and races that motivate too.  Or you can put on a movie (like me) on a rainy day and bike until the credits run out.  If you like movies this is a great excuse to spend an afternoon watching one.

Many classes will mix it up for what is now called muscle confusion.  Doing the same thing all the time is not just boring for the mind, but mixing it up challenges our bodies in new ways that ups the benefits.  The key is to not think, just get going!  Learning something new with physical activity is great for the brain as well.  A work out for the body, helps to strengthen the brain at the same time.  Now lets get going!  Your health depends on it.  You are worth it.

Your own kind of music

While out running my favorite trail in 46 degrees and sunny, I was listening to an album, "Mamas and Papas, the Millennium  Collection: The Best Of the Mamas and the Papas"  and was inspired by one song in particular.   The song is "Make Your Own Kind of Music".   I do find music from my past and present inspiring.  I was just starting the last mile of 4.75 today, and the words got me through it, in a very positive way.  The words struck me.  It may mean different things to different people.  To me it means to keep on doing what you feel you need to do, your way, no matter what anyone else thinks.  I want to share with you.  Celebrate your special song today!  Be happy.  It is as important to your health and well being as a good work out in the fresh air.   This is one great song to run to!

Make Your Own Kind of Music

Nobody can tell you,  theres only one song worth singing, 

Though they may try and sell you~

cause it hangs them up,  to see someone like you

but you gotta make your own kind of music 

sing your own special song

make your kind of music 

even if nobody else sings along

you're gonna be no where,  the loneliest kind of lonely, 

it may be rough going, 

just to do your thing is the hardest thing to do 

but you gotta make your own kind of music 

sing your own special song

make your own kind of music

even if nobody else sings along. 

So if you cannot take my hand

and if you must be going 

I will understand

you gotta make your own kind of music

sing your own special song

make your own kinda music even if nobody else sings along. 

I Am Loving The Barre

I faced the cold today, and about  8:30 headed out to try The Barre Class again.  It's warm inside the dance studio, and with some great tunes playing and dim lights, I can almost pretend I am on a stage, performing somewhere, living the young girl dream I had of being a ballerina.  Growing up where ballet class for little girls did not exist, I almost enjoy every minute.  Almost!  Misty, the instructor is a personal trainer, and she does not let us slide into and get lost in the  the music for too long before challenging us physically.  What I love about this class, is this.  It is serious, devoted to largely lower body toning and strengthening, but also with a gracefulness and a determination for an all over work out as well.  Misty makes it look easy, but with each pose and movement she guides us through, she also provides personal guidance and modifications to help everyone stay " on their toes"

Misty leading the class 

Cross training and variety are good for you no matter what your training goals are.  Trying something new and learning new things challenges the brain as well, and helps you prevent burn out.  

The class not only challenges but she will adjust the classes to individual needs and requests when appropriate.  The barre also incorporates challenging stretching sessions.   I always feel taller and have better posture when I leave.  I left today feeling great.  I mean I felt good enough to drive home and run a 9.3 min mile around my neighborhood.  I only stopped to come in and warm up my hands that were numb, as I had forgotten to put gloves on.  I feel strong and conditioned after my barre class.  I may even head out to do another lap or two today, even though today was a scheduled rest day from running.  I cannot recommend this class enough to all ages and stages of fitness.  It is $12 if you pay a drop in fee, less if you choose to attend more often.  I can't wait until the next class!  Really.

I feel this is a great preparation for my "Road Dance" philosophy of running.  If I have great tunes, I enjoy hitting the road.

I am thrilled with my results so far.  I can tell my legs  and my core are stronger and better balanced.  Work out buddy Norma has noticed losing inches from her hips since starting this toning up.  And you feel great afterward!

I am posting the class schedule in case any of you in town would like to join me!  I love the bar (re)

Pain PAIN Pain and what to do

Yesterday morning I was anxious to get up and out to run before my day began.  The day before I already passed on my run day.   My knees felt tight and uncomfortable  and my legs stiff from what I attribute to the Monday morning barre class.  Cross training is important, but I do not want it to interfere with my running program.

I listened to my body and quit trying to run.  Instead, I  road the stationary bike while watching a movie on TV.  If I hurt, if my knees hurt, I don't run.  My philosophy is that there is  no reason to risk injury or worsening pain.  So instead of a run,  I decide I  need an  extra rest and stretching day.    I have been extra stretching my ITB.  This is what I believed the problem to be still.  My ITB is tight and strong, but this morning  after rest and ITB stretches I found that the current  problem was no better.  To the internet I went  and found several Utube videos and articles  on running pain and what to do about it.  I did ITB stretches and massage as suggested, and again not only did the pain and stiffness not improve, it did not seem to correlate with area of discomfort/pain at all.   Hmmmm.  I have been to a physical therapist who addressed SI joint and ITB, when my pain ran down the outside of my leg to the knee.  My ITB had settled down with regular use of the running stick before and after runs.  The SI area is common for pain, but nothing I tried relieved the pain I had suspected was from that area.  This pain was deeper.  Hard to pinpoint but ended up causing enough discomfort that  I have been unable to ignore.  I must stop and stretch my right leg frequently all during the dayto keep spasm down especially on run days.  I have been told many times stretching is boring, but it is more necessary as we get older to stretch, and when you think you have stretched enough, you need more.
I continued to research causes of pain seemingly near the hip, and  deep glutes.  On the Internet, I read that  a common source of post run pain is from the Piriformis and Gluteus Medius muscles.  I learned these muscles stabilize the pelvis when running.  I did as suggested,  moved to the floor and got out the foam roller.  On my roller I bought at Academy, it is illustrated which muscles and how to massage and stretch them.

 Perfect.  I position myself as close as I can to the illustration and low and behold, I feel the exact location of pain, the tightness and the sensitivity that has been plaguing me. For 30 secs as indicated, I tenderly rolled these areas.  I put a hot pack on for a few minutes, roll with foam roller again. I felt much better.  To try this out, I  headed out to run a 10 min mile pace for 4.5miles on a gravel track.    After wards I stretched, used the roller  and heat/ice again, followed another 30 secs of rolling.  Ahhhh, much better.  Today, discomfort is nearly a memory.


I found one area that suggested exercises to relax and strengthen those muscles.
One exercise that was suggested was to put a band around your ankles and walk wide stance around the house for a while.  Another suggested the bridge pose in yoga, with pulsations at the upper end of the bridge.  I am trying both.  Stretching/rollling is a good thing to do while watching TV in the evening, to gain more stretch time,  not just after the run itself.  More is better to keep you pain free!

Why I Support the Senior Olympic Games

The National Senior Games just don't give me a motivational training edge.  There will be people competing in 19 different sports and activities all 50 yrs of age and up.  That is the big broad canopy of these events, but the magic of this organization, is its fighting the mindset of aging.  We all need to learn that  slowing down, taking it easy, because its seems inevitable,  does not need to be inevitable at all.  It is up to us each to decide how we will live and age.     The focus on encouraging all people 50 and over to maintain a young mindset, and work on keeping healthy and young at heart while doing things that they enjoy.  Exercise is not only about weight control.  Remaining active, actively seeking ways to live for today is vital to our healthy, happy survival. We all have our limitations, but working to be the best we individually can be with the cards we are dealt is the challenge.   Walking keeps our labs in check if done regularly for long enough time, but regular physical activity at any age has been proven to decrease heart disease, decrease risk of stroke, decreases risk of colon cancer, diabetes and hypertension.  It improves brain function.  Besides these physical benefits, don't forget that an active lifestyle  helps increase energy, decreases fatigue, and helps increase the overall happiness in your life!   This organization stands for all this and more.  Competition is not just for youth.  It is a motivator.  It encourages us to try to be our best, at every age.  We can no longer compete with people half our age.  Thats the beauty of this type of sport program.  You compete against others your own age and most of all yourself.  Confidence, strength, stamina and balance are all benefited by regular physical activity.  There are so many ways to do this, each must find what works for them.  Music makes gardening, and running enjoyable to me.  Music during weight training works for me too.  Walking and talking with friends makes the time pass in a socially fun way.  It all helps to keep us young, feeling young and as healthy as we individually can be.  For the competitor, the Games include Golf, Tennis, Track and Field, Swimming, Road Racing, Cycling, Archery, just to name a few.  I became aware of this great organization from my son.  His father in law, Mike Vaughan, has several National Records in Archery.  He has been a top archer in Texas to qualify for the National Games.  I was intrigued and the rest is a lot of miles and running history.   Today I train to have my own try.   What's stopping you?  What have you got to lose?  Visit the web site and be motivated today with me!  nsga.com

Power Up Your Run

When working as an RN Case  Manager in Connecticut, I came across a pamphlet from the American Cancer Society called: " Eat Your Colors".  I copied this many times, shared with patients over the phone and  via email the holistic advice to feed your immune system as an adjunct to fighting Cancer the usual ways.  So often a patient would tell me they had done all the doctor had told them, made all the chemo infusions, radiation treatments, and took meds as ordered.  Now what? They wanted to know what THEY could do to improve their results.   I had researched many ways to find some advice.  I shared it with so many  I remember it by heart.  Foods that are good for us are brightly colored.  We are supposed to see and like to eat them.  The pamphlet advised us to eat our colors daily.

"Colors"refers to the brightly colored foods you find in the produce areas of the store are and such as strawberries, carrots, yellow red and green bell peppers, deep purple cabbage, eggplant, broccoli, raspberries, blueberries, watermelon, oranges, sweet potato, tomato, greens, radishes, peas....colorful foods that include vegetables and fruits.  One sweet lady called me one day and said she had followed the pamphlet I had sent her, gone shopping, stocked up on colorful foods, fresh, frozen and dried, but she could not eat them all everyday.  She tried!  She had felt empowered and encouraged there were things she could do to improve her outcome to medical treatment. It is not possible to eat them all everyday!    I don't remember her name, or diagnosis, but will never forget that conversation.  The goal is to fill your pantry and frig with the healthiest nutrients and use a variety of them daily to boost health.  If you cannot consume them before they begin to wilt, you can freeze fruits to pop into smoothies later on. Vegetables can be frozen and pulled out later to add to soups, stews or steam.  Frozen fruits and vegetables are just as good for you as fresh.   Vitamins, minerals, antioxidants, fiber.... all good things are found in them. They are naturally low fat, high nutrient content, and full of good things for each of our cells.  It just makes sense.  Studies have shown that low fiber, high fat diets seem to follow many cancer diagnoses.  It makes sense that better nutrition before one is ill, during treatment and after can only help us all  live better.

Yesterday my husband was reading Runners World online.  He asked me if I knew what made up the best diet for a runner.  I guessed a well balanced diet including healthy fats, like avocado, nuts, fresh fruits and vegetables, whole grains,  dairy and low fat protein such as in fish and chicken.  Thats what I try to follow for us. We both think we feel better and stronger when we follow a well balanced diet.  He told me that sounds good, but the focus of what he was reading was colorful foods: greens, citrus, berries, sweet potatoes, green onions, eggplant....etc.  Sounds familiar!!!!   If you are working out, if you are fighting a disease it only makes sense to try to give your body, all of your cells, the very best nutrients we can, every single day.  It is a daily battle to turn our backs on pretty pastries, colorful cakes, sparkling sodas, crispy french fries and other temptations that are not on the lists of foods for health.  We are bombarded by ads for fast food and sugary treats.  We also can learn to find the perfect colorful fruits just as tempting without that crust, whipped cream and sprinkles on top.  It becomes a choice.  Now and then as a treat or special occasion a reasonable amount will not hurt us, but the tendency to reach for what is fast easy and appealing is just too easy.   When I was in New Zealand, during breaks at school, I was shocked to see teenagers reaching for oranges to peel and enjoy the sweet sections during recess, rather than a pop tart or a bag of chips!  Fruit was the snack of choice there much more than I had seen at school at home.  We can relearn this too.   Our health may depend on it.

My husband and I went to shop for this week, and in our shopping cart there was bell peppers in red, yellow and green, eggplant to bake with parmesan cheese on top, quinoa, rice, greens, green onions, mushrooms, blackberries, chicken and fish, sweet potatoes, avocados,mixed nuts,  olive oil, eggs, yogurt and some other things.  This is not that unusual, but the mindfulness that went into the cart was of a higher awareness.  I like to think that God made our food supply, He colored brightly the things that he wanted us to eat most of, or to seek out and know the sight and taste would draw us.  He did not make artificial colors and flavors.  People did.

While we are running and working out this week, we will also watch our portions, be mindful of good nutrition in all we eat, and be sure to have colors on each plate.  Whether trying to lose weight, work out and train, or wanting to support better health, what we eat, everyday is important.  We are what we eat!

Rest Days For Recovery

It's true that once a certain activity has been incorporated into your routine, your day will not feel the same if you take a day off for rest.  However, particularly for the "slightly beyond middle aged," rest is an important part of  burn out and injury prevention.    I don't feel complete sometimes, when I get up, have that second cup of coffee, and don't head out to run. Whether your muscles or joint s ache or not, scheduled rest is an important training tool. Yesterday was supposed to be a run day for me, but still feeling not totally well I walked for many miles instead. Rest from running, yesterday was not a rest day.   Now today, I am anxious to get out and run.  

Both Ben and I are fully registered and have received our entrance ticket to get into the Games area for July.  Our credentials will arrive via mail, and since our qualifications have been verified, I need to start looking for flights.  I have booked a hotel, near the Road Race site.  Delta is the sponsoring  airline for the Senior Games.  I guess this is finally going to happen.

In preparation,  I would like to shave 60 to 90 seconds off my fastest time.  That doesn't sound like much, but I am finding it is.  Negative splits, splits, longer runs, cross training, all become new areas of my learning curve.  I have been contemplating throwing training mores out the window, and follow my running heart.  I got to this point, using music as my pacer and motivator.  The adrenaline of race day ups my speed.  My desire to win pushes me forward to the finish.  I have been questioning myself and the tried and true training programs to improve running.  Can I blend the two and come out where I want to be?  Should I listen to the Coach and embrace the science of running?

 At the moment, what keeps me happy and running forward, is the fun of Barre Class, the challenge of Tabata and Spinning class, along with my road dancing runs to favorite rock music.  Thats what makes this enjoyable for me.  My opinion that whatever you do you must enjoy to continue it is strong.  Right now, I am mindful of the Fartlek and Negative Split Science that I learned about from Coach Tim.  I do tend to run fast at first, when I am pumped to run in a race, and maybe zap some of my finishing speed.   The first few weeks after my session with Coach, I followed his assignment to the letter and added my cross training too.  I felt a bit tired and at work at running.  I lost some of the enjoyment, focused mostly on the task.  By week 3, I was concerned about personal burn out for me.

 When a chance to spend time with my family came,  I packed a bag of my gear to go visit my grandkids, intending to, but not taking the time to run.  Four days flew by with those precious, silly, love packed moments.  I drove home with a cold/flu brewing and worried about losing pace in my run.  I found so many days off frustrating mentally.  Physically I was exhausted, slept through long afternoon naps and early bedtimes.  My health had to come first; can't run with fever and congestion at all.  
This break forced me to rest.   Our bodies need recovery. Our minds need to contemplate what we are doing, why and how we should proceed.  I took time to regroup.  Not quit.  Rest is a scheduled necessary part of training.  Your body needs to recover.  One day a week is what my coach scheduled for me.  You also need to listen to your body.  You will find more success over the long haul.  Consistency is important to reaching your goal.  If you go more than 3 days without doing even some indoor exercise, begin to question your resolve and your goals.   I resolved in my "time off" that why I enjoy the run is the process as I know it. Music, fresh air, my own pace, is my enjoyment.  Competing in races  is honestly part of the thrill for me.  I did the training schedule, I did not enjoy the process, but I wanted the results.  How can this work?  I have decided to blend the two.  My training runs will be my way.  I am scheduling the work days when I try to pare down my time.  Hopefully it will work out for my times, but it will help to strengthen my body and mind.  That is success.

 We are well into February now, and I have heard on the news that February 18 is fast approaching.  Apparently people who study everything we do, have labeled this day of the year when most of  those who expressed a desire or a resolution to lose weight, get fit, decrease that cholesterol, fit into those jeans are either discouraged or lose interest in trying.  Taking a few sick days or a vacation from your work out routine is fine when needed, but recommit and select the day and time you will jump back in.  No excuses!!!   Don't be a statistic!  Don't give up.  If you have a lapse, don't punish yourself or quit.  Continue your quest to be a better, healthier you by not letting a slip up or so, weather days, etc make you a February statistic.  In fact, I challenge you to run or walk on February 18th especially, to prove your commitment.   For those who have fallen off the wagon, it should be a day to recommit!

  Whether you are best following a training schedule which I know my husband does, or a road dancer like me, you must enjoy what you do and be able to commit for the long haul.  And don't forget to rest!

Winning Isn't Everything......Or Is It????

It is now less than 5 months until we will be taking off for Minneapolis.  I have had a week of not training, as life and the flu interrupted my ability to get up and run.  I am not giving in, I am going to head out with renewed determination to get moving.   Many use the excuse they don't have time, but isn't your health and wellbeing worth 30 minutes a day?   It also requires that I commit to taking care of myself, with enough rest, stretching and nutrition.  It is a matter of caring enough of about yourself to find the time for improved health and wellness. You are worth it.
  My sister jokes about my run posts by responding that she shoveled the sidewalk, and took out the trash ( which in 7 degree weather and a foot or two of snow is a challenge) but the fact is it is exercise, fresh air and stress relief.  It may not be by choice, but there are many ways to get the blood circulating and the metabolism up, regardless of the weather.

For me, I am best off if I get whatever exercise I am planning, first thing in the morning.  If I have work to do for the accountant, I must work around that.  If I have a doctor appointment, the same is needed.  But I still try to fit it in.  Life events can also be called excuses for not making exercise a priority.  In the stresses of life, there are not many excuses that should stop us from self care.  Whatever it is that keeps you working on self care should be your focus.  It may be an upcoming high school reunion.  If it's fitting into last year's shorts, looking fit and fabulous at a friend's wedding, improving your lab work at the doctor's office  or being able to chase and play with your grandchildren without needing an oxygen tank on hand, motivation is key.  Focus on what motivates you to want to be fitter and look better.

Some people just don't get it.  Some medically trained people don't get it.  This doesn't just surprise me, it shocks me.  I have had  3 doctors in various fields tell me either "winning isn't everything!", "there's always going to be someone faster than you," and " you can't win them all!" when at an appointment they have quizzed me on my progress.  One doctor I will mention here, Dr. Auvenshine of Houston, cheers me on! He shares my excitement.  And Dr Angel and his wife are avid runners, so he often there when I compete.  My motivation is to be as strong as I can be, so when life delivers  other setbacks, I will be better able to fight back.  Focusing on winning the shiny trophies, or medals is what keeps me trying.  Finishing a race is winning, and winning IS everything.  In this process, I have become the best I can be today.  You can too.  

  

I feel I need to write about this today, as I have friends I don't want to be discouraged if running is not  their best thing.  They may not be fast enough to win the medal or the trophy, but winning is trying.  Winning is losing a few pounds and keeping them off.  Winning is hanging in there to complete it.  Winning is not giving up!  Every step you take that you did not make yesterday is a win.  Winning at life is being the best you can be today.  Not giving in to distraction, putting your health and well being first is important to you being able to do your job or care for your family.  I know.  I have had a long time to think about it.  I have come a long way.  To me, winning is trying.  I am trying to win.  A very special lady in my life has told me that when I run, I run for my father, who loves sports but today has trouble walking.  She told me I run for my brother who broke his leg playing ice hockey that he loves and can't now run; I run for all those who cannot, and I run to show people that they could do this, cause I had lots of reasons, painful memories and fear that I had to overcome to run again.  She said I run to teach my children and grandchildren that there is always hope, and strength and determination can get you through many of life's setbacks.  When I am running or racing and I am struggling, I think of her words.  I think of my friend Dr Steve Sooudi, who was running in the Livestrong 5K post bone marrow transplant, his courage and strength.  These things get me the strength to keep going.  I also think of many other friends who have started or recommitted to running or walking programs knowing if I can do this, they can too.

If I don't bring home a medal in the National 5K, I have still won.   Today I am alive.  I am no longer a couch hugger.  I am healthy as I can be.  Winning is everything.  One step at a time.  Just being there, being the best I can be and trying is a win.