A Break from Running, But Not From Exercise

This week I have not run or posted.  I was visiting my grandchildren and got a work out of a different kind.  I was directed by my 5yr old granddaughter to dance and then be "fireworks" for the opening of her play store.  I played trucks and helped my 2 1/2 yr old grandson how to do yard work with his play tools.  I read lots and lots of books to them, tried to stay a little dry during bath or splash time.   But, there was no time for cross training or running.  Or was there?

Add caption

For the mom trying to stay fit or maintain their ability to run, cross training means entirely different things.  Instead of pilates or working out, moms get a work out in chasing kids, picking up little ones.  Squats with weights from in the neighborhood of 20 to 30+ pounds are not easy work outs.  Holding children, reaching, squatting, lunging (catch things or little ones falling), pushing strollers, lifting kiddos out of cars, into and out of shopping carts, loading groceries into and out of cars, I am beginning to think mothering should be an Olympic sport.  A dad event could be developed as well.  How do  they do it????   It was survival for me when I began this journey.  It didn't seem like sport, but more like work.  Is a work out sport, or work?  When is work out work?  Both parenting and working out make you stronger.  Both have fun moments and stressful trying times.  To be successful in both, you must expect them.  Ultimately you will benefit from both.

Moms and dads will be better off parenting if they squeeze a run, a jog or a work out into the weekly routine.  The never ending chores, child care and work make it seem impossible at times, but finding time for fitness and a little fun even if 30 minutes is important to the mental and physical strains of life.  If you have an outlet, something just for you that makes you feel better, the rest of your family will benefit as well.  For stay at home moms an hour with kids in the park should do the trick.  The working parent may feel overwhelmed at the end of the day, but putting in an exercise video for 20 minutes before that welcome shower and bed even a couple times a week may be helpful.  It is possible to incorporate exercise with house work or yard work as well.   I have tried these things when my kids were young.  I am not an expert, but I have lots of experience.

 

Super Hero Dance Is Exercise

(Babysitting a friends little boy a few years ago was exhausting )

A souvenir I came home with was the common cold.  You know the feeling of stuffed up head, scratchy throat, the sudden craving for Nyquil.  For a minute I considered passing on today for exercise.  I have work to do, laundry to catch up and my car is not even unpacked.  I drove in and headed straight to the bed for a long nap yesterday.  I had so much fun in 4 days, but now its time to get back to my job and my own tasks.  I know how to multitask, and a hot shower helps with congestion in miraculous ways.  Its a beautiful day and fresh air, sunshine and light exercise also help a cold.  Over the years, after my sons were grown, I had to relearn how to put myself first.  After all the years of putting others first due to necessity, it was not easy.  We cannot help aging, but we can help how we do it.  Getting interested in running has helped me in many ways.  I may be stuck in a 5K rut, and I will consider this in the coming weeks.  Having the big race on the calendar, keeps me focused on being the healthiest and strongest as I can be.  The coach has tasked me with running several 5Ks locally now to see how I am doing in the process.  But being realistic, I need to get over this cold which means extra rest.  In the process to keep from falling off track, I need to keep thinking like an athlete, eat like an athlete, with an eye on the target.  Get up and get moving!

I am going to " The Bar(re)"before I run....

Heading out to the barre today for some cross training.  My friend and work out buddy, Norma, talked me into joining her at a new class she raves about.  The cost was $10 for an hour.  Bring your own mat, towel, water, dressed to work out.   I was not sure I had the time to spare, but after several invites, I decided to meet her and give it a try.

I know exactly where this class meets cause its right next to an Orange Leaf frozen yogurt store. (Yep, I am into most things food related.)

Running a few minutes late, I took a spot on the floor of this dance studio toward the back.  It was a bit dimly lit, mirrored and fairly crowded.  My take on this class is it is a blend of squats, bends, lunges, lifts, Yoga, using the ballet barre for support, and ballet foot positions to vary the muscles  being worked.  Light weights were added at times.  The class ended with floor exercises and then stretches.  I have been cycling and running... a lot.  I slip in a round of Tabata or Pilates now and then when I have time.  I was not expecting the effects this class had on me.  Half way through the hour, I had to look down at my legs to see what the problem was.  They were feeling like rubber bands and shaking.  I needed to sneak a break or two into the class.  I discovered a great work out for the hamstrings.  My quads tend to overpower my hamstrings when running.  I think I found the fix to that!  My hamstrings are very tender today.  I feel a new soreness in an obviously unused area of my glutes.  How can this not help me be faster?
Apparently, this effectively works out areas of my legs that all the other things I have been doing  did not, or at least should help balance things out.

When the pain would get to me, I would keep in a tall stance, listened to the trainers voice, music and tried to pretend I was a ballerina.  I think it helped a little!  Stretching a bit more today, I resolve  to go and try "The Barre"  again.

There's always something you can find to increase your fitness, meet new people, learn something new that you can enjoy.  You must care enough about yourself and your health to find it!

I had a run to get in as assigned by our trainer, so when I got home, my husband and I headed out for that run.  He was ready to go, while I was hoping to get it done before the stiffness and pain set into my legs.  A smart purchase of "Pepsom Sports Soak", Fire and Ice Formula, was very helpful.    I think before the National Games arrives, I will have used many bags of this.  Its all part of the experience.  At least thats what I have been telling my myself.

Motivation is everything....

I have been working hard to get to the National Senior Games.  In light of the health benefits of exercise as we age, I have enjoyed sharing with others that competitive exercise is not just for the young.  The time seemed right, as we were beginning a new year and nearly everyone is focused on being healthier when looking ahead.  We are now three weeks into 2015, and like many of you, my resolve was weakening.  I am tired.  I know the odds of me medalling are slim.  Is just getting there enough for me?  Are the health improvements and future benefits to this point enough?
How can I say I like encouraging others to be their best when I not as motivated?

 I looked into a Runners World article where I learned of 9 surprising ways running helps our body.  I am going to add walking to this as I believe walking is slower running.  The key is regular vigorous movement, i.e. aerobic exercise.  My take from this article interested me in these 9 ways:

1) A study at SMU in Dallas, concluded that running decreases anxiety.  If you have something pressing on your mind, take a long walk, go for a run.  You will always feel better.  I have some annoying muscle spasms from time to time that I know this helps with.

2)  A study in Finland followed 2,567 men, ages 17 and older, pointed to the fact that those who ran regularly,  had a decreased incidence in skin, lung and gastrointestinal cancers.

3) Exercise leads to increased brainpower, say the lab rats!  Mice exposed to savory food, new toys, or the exercise wheel had different responses.  Those chosen to spend their time in the wheel, showed higher cognitive function than the other two groups.

4) Regular vigorous exercise strengthens our bones.  We lose bone mass as we age.  Bone increases density with regular high impact activity, with  running having  the greatest benefits.

5) I reserve judgement on this one, but according to Runners World, Monash University in Australia studies suggest the impact of running or fast walking can increase cartilage production which is good protection for joints from arthritis.

6)  Studies reveal that running can sharpen hearing, due to increased circulation and thus more  nutrients brought to the ears help  protect them from aging.  Another reason to not have your running music to loudly adjusted, as your ears are more sensitive when the blood flow/pressure to them is increased.

7)  Running stimulating  muscle  regeneration was reported by the University of Illinois.  Exercise stimulates stem cells (mesenchymal) to spur other cells to build muscle.  This helps to decrease aging  muscle loss.

8) Ah, the lab rats do it again.   Skin protection- Rutgers University studied the effects of caffeine and exercise on mice.  The group of mice given caffeinated water and ran had fewer skin cancers than those that ran or just had their water caffeinated. The group with both, had fewer damaged cells developed.  I bet the caffeinated rats were faster too!

9) A Swedish study concluded that peo;e who ran 40 min. or more, 3 times a week for 3 months had a significant decrease in Migraine Headaches.  Thats a good reason to get going!

10) After learning these things, I feel more than a bit more motivated to keep training, if not only for competition, but for my health.

Personal safety.....second thoughts

A runner was attacked in my neighborhood last week.  She was out for a run, I presume in her neighborhood, before the sun came up, and before work or before her kids had to get up and go to school.  I am not sure exactly, but of the people male and female who run either before daylight or after sunset, it is because of work or family issues make this the easiest time of day to get their exercise in.  It seems she was running in the street, when a male jumped out of some bushes behind her, grabbed her and tried to drag her back into the bushes.  It was before 5am, mostly dark, and not many people out.  She fought back and struggled, and thank God another man driving in a car happened to notice the struggle, stopped to offer assistance and the attacker ran off.  This is considered a very nice, safe area.  Is anywhere or anytime safe?  I had already written on safety and running after my strange creepy encounter.  I believe I said I do not run after dark.  Ever.  I did when I was younger and teaching at a high school.  I liked to take a 30min run before my shower and going to work, in my own "safe" neighborhood at that time.  I may be older now but I am also wiser.  For many reasons, its just not safe.  Being struck by a car doesn't interest me either.  I don't run in streets unless closed to traffic or my immediate block I live on, and I try to always keep alert when I do that.

After this  recent incident, I had some friendly blog followers ask me to write on how to run safely in darkness.  They are busy moms and employed during days.  I understand their problem.  The debate going back and forth via the internet or texts began with the question: Mace vs Taser? Get a permit to carry a handgun?

I decided to research articles on safety and running.  After two days of reading and searching, I came to the conclusion there is no absolute safety running outside.  The general advice of many had several things in common to stress.

1)  Don't run at night.  If you must, wear a head lamp or cap with light built into the brim.  These are sold to construction workers who may need to peer into attic spaces, under sinks etc.  Restoration Hardware carries them, as does Gander Mountain.  Reflective clothes are necessary too.  Safety better in numbers.  Don't run with music in your ears.  You can't hear someone coming up behind you.

2) Mace or Pepper Spray is effective on attacking dogs or people.  Runners should carry some.
Runners should not carry guns or knives.  If overpowered, they can be used against you.  I would think the same can be said for Tasers.  The phone for safety should always be in hand or in a pocket.  One girl who was interviewed about running safety said there have been times when she pretended to be talking to someone on the phone when someone looked like they were approaching her.

3) Never run without your run buddy for best safety.  No matter when, better to venture out with someone.  Don't run alone.  If no one can go with you, reschedule and go to a YMCA, or local gym and take a Spinning class, Tabata, Barre, or Pilates instead.

4) Take a self defense class.  My friend Brian suggested Tae Kwan Do.  They will conduct self defense classes if there is interest.  If enough of my blog readers message me, and I will go to the one in town and arrange one for runners.

5) Vary the time and the places you run.  Don't park your car in the same places when you are leaving to run.  You don't want anyone who is looking for a victim to be able to figure out your routine, and what you drive.  Besides, variety can be a good thing.

It is sad that the world we live in has become so unsafe.  It is despicable that females must be always hyper vigilant because we are not as powerful as the predator.  Just because we are familiar and feel safe in out own neighborhood, doesn't mean we are safe.  Not ever.  I have some blog readers from Germany and Saudi Arabia.  I am sure the rules above apply to them as well.  Running makes you feel light and free.  The fresh air is energizing to me.  We should not stop our running.  We must however take these basic rules and follow them for us to really feel free.  Giving it up, fearing and not running takes  joy from life.  Don't give up, be smart.  Be safe.  Run with friends.

The day after this was on the news, I did not run.  I pondered the situation, and I tried to think of times I unknowingly put myself at risk.  The only time I could think of was the day someone was watching me run and them search for the vest I had taken off and left on my car.  I had my music on, and I was not concerned that no other regulars were using the track that day.  That track circles a city block that is lined with big old southern oaks, and cedar trees.  It is also encircled by various dense bushes and a wrought iron fence.  I had felt safe here.  I was alone, and I was not paying attention.  Before each run, I try to be sure either my music is low, or that I only have one ear piece on.  I look for others where I am running, daylight only, and be sure to pay attention to people hanging around, not running.  I cross the street if I see anyone I don't wish to pass.  I run with someone else.  If there are not safe situations I take to a treadmill or recently a spinning class.  These classes are really great cross training sessions, and they are early morning or later evening to accommodate  working people.  This is my new go to, when I want a good workout that will enhance my running, and want to be unconcerned for an hour.  I used to love sort of enjoying the weather, the out of doors, and the peace of running alone.  I am now thinking running with a run buddy or three is truly the better idea.

A few of my favorite Run Buddies! 

Cross Training, Cross Fit and just what the heck is a Fartlek?????

Cross Training refers to combining exercises of other disciplines, different than what the athlete in training routinely focuses on.  In reference to running, cross training is when a runner trains by doing another kind of fitness workout such as cycling, swimming, a fitness class or strength training to supplement their running.  It builds strength and flexibility that running doesn't utilize.  It prevents burnout and boredom, helps prevent injury baby correcting muscle imbalances.   Another benefit is for quicker recovery of you main activity. Runners have obvious strengths, endurance, power and tenacity. But within those strengths lies the potential for weakness: quads can overpower hamstrings, poor flexibility and weaker neglected upper bodies.

Keys to Cross training: Choose workouts that are closest to running in terms of muscles used and aerobic systems taxed.  This would include use of an elliptical trainer, stationary bike, water running.  Since its cold now, that is out for me!  Your heart rate should be at or above 70% of your maximum heart rate (220 minute your age, most of the time during your workout), and sweating a lot.

Check your morning heart rate regularly.  Mary, my Spinning Instructor yesterday, told me to check my pulse before getting out of bed, before fully awake, or use a heart monitor.  This will give you a pulse rate closest to your resting rate.   An elevated morning heart rate is a sign of overtraining.   Combine cross training with running to max out fitness and lower actual mileage.  It is possible to substitute 25 to 30% of your weekly mileage  using cross training.  If you are a runner or a runner wanna be, preparing for your fist race of any mileage, there's no substitute for running. You need to run a heavy load of miles to build your aerobic base and then fine tune your training with fast running in the form of intervals, tempo runs and fartleks.  This is what the Coach Tim was teaching us last week.  I know you are curious about a fartlek if you are not familiar with the term.  I was!  It is a Swedish term for "speed play", a training method that blends continuous training with interval training.  Fartlek runs are a very simple form of a long distance run.  Fartlek Training is simply defined as periods of fast running intermixed with periods of slower running.  Its sort of like a mix of jogging then sprinting then repeat.  If you are a beginner, it would be walking with short periods of jogging.  This type of activity stresses both aerobic and aerobic systems.

Pool workouts are injury risk free.  I may reconsider this.  I do have access to a heated in door pool.  This doesn't sound appealing to me during the winter.  Yesterday I did join in on a spinning class.  Some of the training there was very familiar to my session with the coach.  Timed bursts of speed with short recovery periods.  That was very familiar to me now.  Mary advised some people in the class may have hit a weight loss plateau and to help them she did many of these training bursts.  We took our pulse after stopping each section of the ride, and checked with the chart to see if our cardio recovery was within the correct range for our ages.  Mine was.  Not surprising due to the amount of running I have been doing in the past 6 months.

What about Cross Fit?  Cross Fit is a core strength focused high intensity workout.  It is promoted as both a physical exercise program and also a competitive fitness sport.  They have prescheduled "WODs" or workout for the day It incorporates weights and weight training.  Strength and conditioning aspects are intended to improve cardiovascular endurance, stamina, power speed, coordination, agility, balance and accuracy.  It uses constantly varied functional movements at high intensity across broad fitness domains.  Hour long classes are held at gyms ( some called boxes).  Performances are on each WOD is often scored or rank to encourage competition and track personal progress.  The Miami Marlins use it for their team.

Well, for now I am going to try the cross training philosophy and work with the running coach once a month and see what happens.  Yesterday I did a 1hr. class of Pilates, 1hr Spinning.   I may need to try Cross Fit at least once, but right now, its time to hit the road.

Homework, Housework and Flu Season

Its hard to stay motivated.  Life gets in the way.  You may want to keep with your program to improved fitness, but you are needed to work late.  You have a flat tire on the way home.  Family crisis happens.  Thats just life.  It's  difficult not to want to cut back and get cozy under a blanket sipping hot tea when a cold, flu or other illness hits.  Athletic or not, New Years Resolutions or not, we all have days when whatever is on our minds, how our body feels, disrupts the routine.  When we are sick, having a crisis of some type, I think we need to give ourselves some time.  Instead of giving in to the situation or completely giving up on your good intentions, give yourself permission to  take the time to rest.  Common sense tells us that if we are down with a bad cold or virus, exercising is not a good idea.  But rest and healthy eating is important, so instead of throwing in the towel, why not resolve to give  yourself a few days to feel better.  You are sick, but that doesn't mean you toss out all your goals and hard work so far.  Cutting back on your exercise plan doesn't mean you give yourself a pass on eating well.  If you are sick, healthy eating is all the more important to your recovery.   Once on the mend, slowly build up your activity level again.  You haven't failed, you have taken care of your health.

Homework.  Last week's session with the running coach left us homework, assigned for the month. Most of it has had to wait.  Being under the weather, slows us down and is discouraging, but we don't need to throw the plan or the dream out of the window.  Its ok to give in but don't give up.  Because when we get sick, we don't maybe do the laundry when we routinely do it.  But when we are better, we need to get up and wash, dry, fold and put away so we have clothes to wear.  We consider it a necessity.  Making exercise and eating right a necessity it should be in our lives.  It helps cope with life stresses to be as strong and healthy as we can be.

Yesterday I ran into a group of women who were mostly all gray haired, happy, chatting away with each other.  Some had walkers, some walked with difficulty, but they were enjoying the moment.  These women were from a church group, had been meeting for a 3 x a week stretching, chair exercise and Tai Chi class.  Those that were most ambulatory carried a chair for the ones that were not able to walk and carry.  I would guess these women were on average 20 hrs older than I am.  They were excitedly planning on the next class.  It was cold, wet and very windy yesterday.  But the enrichment of friendship, fellowship, and having something to look forward to when it would have been easier to stay home obviously had big benefits.   They are older, have physical limitations and were living.  The exercise also helps keep the mind and body strong.  I was very impressed.  I decided that I want to age that way.  We are never too old to benefit from connections with others our age.  Learning something new, exercise, and encouraging others must be good for the body, mind and spirit.  I saw the proof yesterday.  No matter what your activity level, health issues or restrictions, you can look and find some meaningful way to help stay healthy and age as gracefully as possible.  Don't give up on yourself.  Even a 10 minute walk or time in the library can enrich your life.  Both are free.  Look for opportunities to be with others.  Meeting a friend for a coffee is inexpensive and can divert a case of cabin fever.  There are exercise programs on TV.   Churches are great for not only nurturing your spiritual self, but also meet people with similar interests,  classes, support programs and opportunities  to  help others.  There are free classes at many libraries.  Craft classes are offered at many craft shops, and community adult education programs and these are all free for retired people or low cost.  Find something you are interested in.  It takes effort and some time to  live better.  You are worth it.

Today, I will be catching up on  my laundry. I  have planned a long walk.  Tomorrow I will start catching up on my homework.  Good luck with yours!

The Coaching Session Part 1

It was 37 degrees, with a slight mist coming down from the sky.  That alone is not a problem.  I love that kind of weather to run in.  My problem was as we drove into Houston on route to  Memorial Park for our first session with Coach Tim, I was getting a head ache.   I had not had a nap.  My joints were hurting in this perfect for arthritis weather of cold and damp.  I swallowed 2 tylenol as I am prohibited to take Advil, Motrin, etc. due my medical history.  My throat starting hurting and my voice hoarse.  I am wondering I am getting sick and maybe I just want to sit in the car, my seat heater on, and watch Ben be coached.  The funny thing is, once you start running you don't feel aches or irritated throat.  You are too busy trying to keep moving, warm  and breathing.  Often the first steps are the worst and I actually felt better after we were done.  For more reasons than one today!

  I learned several new things today.  There is  scientific evidence to support the angst of today.   In all of our skeletal muscles, within the muscle bundles are slow twitch and fast twitch muscle fibers.  I can easily run a decent pace for 3 to 4 miles.  I am using mostly slow twitch fibers to do this.  When you race, you are trying to recruit the fast twitch muscle fibers.  Todays  speed training was my first conscious attempt at that.  After we chatted with Tim and he learned our goals, he took us to the track.  I did my first ever interval training, and the first few lapse I did not mind.  He had us warm up  at a slow steady pace, and stretch afterward.  Then we began with him timing pace,  we ran 3/4  of  the 1/4 mile track and had a recovery session for the final 1/4 before beginning the next lap with an  increase of the pace.  Maybe it was 2/3 run, 1/3 walk/recover.  I was going faster than I run each time!  We did about 10 laps.   Next,  he  directed us through stretch, and then he put us through core work.  He runs every step with you, and works out with you.  I am to email him what we do the next two weeks, and then he will adjust what we need to do from there on our own.  "Homework"  Ben elected for us to try to meet with him once a month until the Senior Games.  Interval training is what I need most.  We both need to stretch more.  And I need to be slow to warm up and slower to start my runs than I am accustomed to.  He suggested we try to run more 5Ks for training.  We have our work cut out for us.  For our coach, it was like a walk in the park.  He is ready for the upcoming Houston Marathon and plans to run the 26.2 miles the same pace I usually struggle to  maintain for 3.1miles.  I think I will pay close attention to do what he says!

We both were so impressed by this park.  Lighted crushed granite running trail that circles one part of the park that is 2.93 miles long,  trails for hiking, running, biking, mountain biking, running track, 18 hole golf course that is rated the top public course in Houston, a natural preserve, outdoor pool, fitness gym, tennis center complete with a  Smoothie King inside, horse riding trails, picnic area, and more.  It is a fabulous park, nearly 2000 acres, one of the largest in the country.  We both want to go back one day and run the long trail, but not on a day we do interval training.  

As my grandson would say, " I gotta lotta work to do" 

That which doesn't kill me makes me feel alive.....

Recently a friend who had visited me when I was very ill asked me what ever possessed me to try to run again.  How does one answer that question?  I had to consider this.  Walking was part of my healing program.  As my high school friend " Walkin' William " via Facebook had told me-" Just keep walking".
He had learned this lesson the hard way from the result of  a car accident that had injured his brain.

  What I had not known before this happened to me, is that walking is hugely helpful to not only the body but to the  brain itself.  As several of my neighbors can attest to, my early steps around the neighborhood were not pretty.  My husband had to hang on to me and coach each step as I tried to talk him out of the activity.  Sometimes I had tears, but he made me continue.  For the longest time, I could not figure out where my right foot was pointing, or why I had intermittent balance issues, and such strange symptoms I could have never dreamed of.  Thought to be part of the ringing my ears that I had also acquired it was believed that my ears had some effect going on too.  Once I got most of the kinks out, I could walk faster and further.  I really don't know when I changed my mind and decided to try a walk/slow run.  I don't remember that.  A lot of that time is a blur.  But, as I got stronger, I got braver and just wanted to try.   I was home alone all day while Ben was at work.  I couldn't read much and retain it.  Blood behind my right eye made it so hard to focus.  I had seen all the daytime TV I could tolerate.  In fact Ben told me that running causes vasodilation, which lowers the blood pressure.  Since my BP was supposed to be kept low, I concluded that as long as I did not overdo it or get symptoms, it must be a good thing.  I didn't hurt at all for trying.   Foolishly I did not ask for permission from my doctor.  What if he said no?  How did I really benefit sitting around, taking it easy if I did not enjoy it?  Sitting around, taking it easy, actually can contribute to other non healthy, life threatening conditions.  But really, once I started feeling enough better, I just had to try, but slowly.

One of my favorite walking partners. 

My first race after I got started again, was Thanksgiving 2013.  I was not ready.  I knew I was not ready and just finishing would be a huge challenge.  But, it was the Turkey Trot, and my kids were here and wanted to do it with Ben and me.  I told them I was going to run/walk it.  No one was concerned I would do otherwise, as I was verbally adamant I was not ready, and only wanted to complete it to participate as a family again.  That being said, I got started and some switch in my brain clicked on and I wanted to try suddenly to see how fast I could in fact do it.  It was not pretty at the end.  It was the first race or run I had not won or at least placed.   That afternoon/evening I did not enjoy the dinner.  I  was completely exhausted.  I felt defeated, even though I knew better.  Marathons and 1/2s are very popular.  I have so far not been interested in running that far.  5k is perfect.   I like the length.  I like to compete.  One day I may try a 10 K.

After the TTrot, I started to train, and try to improve my pace.  Racing and running for exercise are to me two different things.  When a friend tells me they can't run with someone cause they are too fast, my response is a training run is not a race.   It is comfortable pace for you, and you actually enjoy doing it.  If you are not having fun, feeling great, you are going too fast.  That has been my experience at least.

I won't be running today in the 27 degrees, not because its too cold for me, but because I managed to fit in a slow run yesterday.   I will rest today, as tomorrow is Friday, my husband is off work, and after we do some errands in the morning, we will meet Coach Tim at 4pm to see what we may need to work on or change in our training.   I predict he will tell us we need to do more cycling,  strength training as cross training can strengthen the muscles that support the joints and protect against injury.

In any event, unless something really bad happens, its my plan to keep on running, as that is the exercise that makes me feel alive.    The Senior Games is the biggest competitive event anywhere for people 50 and over.  It is  the challenge that keeps me going.  I know the likelihood of winning a medal or even placing in top 10 is slim.  I have checked the times from the last games.  I have perused the records.   I only wish I had started earlier in life, but I am determined to do it now.  It began as a joke, and now is a bucket list item for me and my husband.   As the words of a song go...."that which doesn't kill me makes me feel alive......"  Some people jump out of planes, I run.  

Count Down to Minneapolis

The Senior Games are exactly 6 months away.  In fact the Games begin on the 3rd of July, and our RoadRace 5K is on July 6.    We are anxiously waiting  to register.   The State we qualified in was Louisiana.  Louisiana has not yet completed the qualifying information, so we are waiting every day to be able to register.  We live in Texas but they have reciprocity.  In April, when the Texas State Qualifier was going on, I was not yet ready.  Not even close.   Fast forward to late summer and I ran in my first race since my brain bleed ,a first in my age/gender group.  Thats all it took to get me thinking once again, I can do this!

In order to qualify for 2015, it meant a trip to New Orleans.  I am not sure if we will be a part of Team Louisiana or Texas.   My husband and I have both agreed if we are part of Louisana's team, we will be the two wearing shorts designed to look like the Texas State Flag with the Louisiana shirt and bib.  I don't even like alligators.

I was the most nervous before that race, because it meant a lot to me.  Being honest, I may not be able to qualify in two years.  In fact, it  was not my best race.  I took 1st in spite of myself.  I started off way too fast, and a woman fell right in front of me.  My music and GPS via Nike + went haywire.  It was hot that morning and we ran with head wind, and cross wind on a raised Levee along the Mississippi.   We did not warm up enough before it began.   We both qualified, and that was our goal, but I did not enjoy the run that day, and had several pulled muscles immediately afterward.  

 Since it's getting close, I have been trying to run some nearly every day.  I suspect I need to focus on overall and core strength, and run less.  If I train too hard, think too much, not get enough sleep, I take steps backward.  My brain needs more rest than my body.  I had a few backward steps this week, and have had to trim back on life in general.  If I forget, life gets hectic and my head feels like a huge snow globe that is continuously shaken.  Not good, and my brain is my most limiting factor.  Its unsettling when I find myself with aphasic moments.  However, I have learned to deal with it.  I have not forgotten how far I have come.  I need to focus on the training, cut back on other things, and restart the afternoon naps.  Its like unplugging a computer if the CPU overheats.  For me its still more essential than training.   I run my best, when I feel my best.  

So, the other night, we were watching the movie " 4 Minute Mile" on Netflix.  I am not a huge fan of sports movies.  I would rather watch a game, but my husband chose this one  It was really good, and got him thinking.  Maybe we need to confer with a running coach.  Its been a long time for him, and   he's the only coach I have had.  So we start a new Internet search.  We found several Certified Running Coaches  who will analyze you, your goals and work up and give you a training session.  If you decide you want, one  coach that sounded good, for an additional price will  provide you a month by month  training plan to help you reach your goals.  Since this may be a once in a lifetime event for us, we considered a few different coaches, emailed the one that sounded like he is accustomed to "older athletes" and waited to see if he would take us for one session on Ben's next day off.  We have accepted to meet him in a park in Houston that has an asphalt track for a joint session.  For the two of us, the fee is $75.  We don't know if it will help us, but have decided to try it just for fun.  Who knows?  We are spending money on Airfare, hotel, and food, why not $75 that may help us to get a step or second closer to a medal.   Medal or not I am also excited to spend time with my friend Jan Lunz there.  She was an exchange student with me in New Zealand, and plans to cheer us on.   Ben and I have never been to Minneapolis/St Paul and thats exciting.   The competition will be extraordinary.  Thats why we will meet with Coach Tim on Friday.  

 The forecast for Friday afternoon, is another cold day.  We will dress in layers.  We will eat like an athlete.  We will think like an athlete, try to run like an athlete and report back.   Why not?  Its fun.  

Final Word On Clothes and Resolutions

As with all things, common sense in attire is important.  The tech fabrics add a bit of a dimension, but unless you become serious about running, they are not necessary.  In the South, less is more, during the summer months and into the fall.  If its 55 degrees, a tshirt and shorts will do.  Sleeveless running tanks help in high temps.  In the cold, its all about layers.  I tend to dress as if I was spending an hour outside sitting, and then remove one outer layer before running.  I find earbuds keep cold air out of my ears, and my ears stay warm, at least to around 35 degrees.  Colder and I need a fleece running cap/beanie.  That being said, I have taken off a jacket during a 5k without stopping, tied it around my waist and kept running to a first place.  That was my very first race in Dallas.  Now I know that I will be hot at some point and I personally don't like to feel over heated on a long run.  My run today was about 49 degrees with a strong northerly wind.  I had on compression tights, sports bra, sleeveless tank under a  long sleeved sweatshirt, and a baseball style running cap.  I was just comfy.  Everyone is different and if you are just starting out it will take you a while to find your comfort zone in all weather.  Running socks come in different materials too, and the right ones keep your feet warm and dry, without blisters.  I picked up a couple pair when I got my last pair of shoes.

What girl does not like a new outfit?  I use a shopping trip to get a new shirt or shorts after I complete a workout objective as a reward for staying on track.

My fav cold weather run hat:  "America Runs on Duncan"  from the donut shop!  

My reward: one donut and a new hat after the Turkey Trot,  

We are now heading into the second week of the year and resolutions.  I am staying focused not only on the Senior Olympic Games upcoming, but also the 100 day challenge, and keeping my pledge for 2015 to mindfully pick healthy foods each meal.

Week one, I am  focused on one meal a day.  This coming week I am going to map out a food plan for the week and try my best to stick to it.  For the weight loss resolutions, you must find what works for you.  With each passing year, it becomes harder to keep the exercise plan, and the diet, and it takes longer to lose weight.  My focus was to eat heathy for life, and exercise more.  What used to help me drop a few pounds in a few weeks does not work for me anymore at my age.  Its easy to be discouraged when you don't notice fast results, but giving up only makes it worse.  It will happen if you stay on course, as that was my experience.  The less you weigh, the less strain on your joints.  A very skinny doctor when I was a teenager with a painful knee told me, the lighter I was the better off my knees would be, as the two knees have to carry and move all the rest of the body weight.  Easy for him to say, I thought, but in retrospect, he was right.  If you need to lose weight, its for the health of your entire body, and that is worth the work.  You will feel so much better, it will be worth the work.

Mentioning "Unmentionables" On the Run

In search of The Holy Grail.....
Ladies, if you are beginning a walking program, you may not need to be concerned with sports undies.  A regular bra and panties may suffice, along with loose comfy outer clothes, and seasonal consideration.  For the active woman who likes  running, jogging, yoga, zumba, pilates, spinning etc, it becomes more important.  Dressing for exercise is important!  Not just puts you in the mindset for a work out, but also promotes comfort.  Dri fit fabrics make great underwear for men and women, to keep you cool and comfy.  The trick is in the style of the  sports bras.  One size or style does not fit most.

If you thought shoe fitting was complex,  finding a proper fitting sports bra can be a nightmare.   After getting a good shoe, the sports bra is the next priority for women.   A good supporting, non chafing sports bra is essential.  They come in many sizes, shapes, types, materials, and many could have been on Houdini's list of challenges.  Men, consider you are out for a run, and have a tight, rubbing, restrictive layer of bands and materials constricting around the rib cage.  The wrong one can handicap your run girls!  Unlike trying on shoes, most of us dread the sports bra shopping along with the first swimsuit of the season.  Awful!

As many active women I know, I have a drawer full of old sports bras that are ok...some are uncomfortable around the ribcage, others have straps that dig into your shoulders and are not adjustable.  Lets also not forget the "Uniboob" variety that get the job done but are not in the least flattering and you have to crawl into them, and nearly strangle yourself.  Some are not very supportive but are comfy.  Yikes!  Guys don't know how well they have it!  I keep wearing the same few, and resolve to toss the rest this week.

I have wandered into stores and nearly had to have a salesgirl come into the dressing room to cut me out of one!  You ladies know what I mean.  At times I have run out of a store, swearing to never try one on outside of the comfort of my home and an emergency assistant on stand by.
This led me to the go to Academy,Marshalls, Victorias Secret,  LuluLemon, or Athleta and browse the racks, selecting a few to purchase.  I would take them home and try them, and return the ones that were not going to fit me in reasonable comfort.   I had an idea!  I would streamline the process by looking specifically  for sports bras that are sized like everyday bras.  Genius!  More of these are beginning to show up in stores and online.
Next I go to the Internet, visit other companies such as Saucony, Brooks and Nike to look for bras designed for running.   The sports bras I decided to try this time came from Saucony.   I love the shoe for me, why not the bras?   I ordered 2 different ones to try,  The "Bounce Trouncer " in jade, and the " Curve Crusader"  in coral. With a bra type closure on the back of each they looked easy to put on and off.  The Curve Crusader had crossed straps, which is a nice feature, but the did not adjust at all.  The Bounce Trouncer had regular straps, that adjusted, but all in all a personal choice.

I am sad to report I am still on the quest for the perfect sports bra.  Both of these styles were way too tight and restrictive around the ribcage for ease of breathing.  I am definitely sending them back, but have not decided if I will guess at the next larger size.  In conclusion, there is not a perfect sports bra that works for everyone.   I will continue my quest by interviewing sales people in the stores that sell sports wear for women, and be prepared to stay in the dressing room, getting a work out just trying them on.  It is a long process, so when you find the one that is supportive and comfortable, buy more than one.  Another bit of advice is to either hand wash in cold, or gentle cycle in the washer and by all means,  line dry!  These gizmos are not cheap.  Any comments or advice  is greatly appreciated!   Don't give up the hunt!  Keep on running!

Fitbit Frenzy.....and other Fitness Motivation

Looking out my front door, coffee in hand, I saw my friend Laura out for a brisk walk with her dog.  I snapped a picture with my iPhone! I am proud of her!  I am motivated to work out by others.  She came to my door one day, recent lab results in her hand, for my advice.  I am a nurse.  She a pharmacist, did not want to just commit to taking cholesterol lowering drugs for life.  We talked diet changes, increasing activity, and getting her body back into normal levels.  Busy with work, three dogs, two teenagers, she finds it challenging to get enough sleep!  I suggested she put herself first and find 30 minutes a day for her to be active and get moving.  She had done at least one 5k with me and is a black belt who has stopped teaching as well.  It makes me happy to see her out before work, fast paced walking and even taking a dog now and then along for the walk.

Laura and Chewy

 After her walk, she stopped by to chat for a moment, and told me about the Fitbits her coworkers are getting to start 2015.  I had a basic knowledge of them and had even looked at them in Target awhile back.  I use my Nike Run+ program.  It provides my music to run by, tracks my pace, total time, miles per run, total miles, calories and makes a GPS map of each run stored in my phone and laptop.  It also has verbal cues, encouragement, and challenges.  You can link with other runners you know and have friendly challenges between you.  Motivation!   Since we like to travel, and have family in different areas, its fun to look back at that run in June of 2014 around Cuba Lake in Upstate New York,  6.98 miles with hills!  I am encouraged looking back on my accomplishments.  Nike +  does what I want.  I must put it in a pouch on my arm, in a pocket or up my sleeve if its cold enough for long sleeves to allow it to work.  I have my phone, charge it every night so its already to go.  To optimize the music link and verbal cues, I have moved from my regular wired ear buds to wireless.  I need to be sure to charge them too, but together they currently do everything I want.  So why all the Fitbit hype?   What does it do that I need?

Fitbit Fashion

After a long internet search, including watching several videos and reading reviews of users I have come to a few conclusions.  Fitbits are great motivators, particularly for those of you who are not yet routinely active.  The act of putting a wristband on that helps monitor your activity and even sleep, can be a constant reminder to walk and thereby increasing your current activity.  It tracks workouts, calories, steps, syncs with your phone/computer and graphs your progress.  The basic unit, Flex, starts at $59.95,  and on your wrist a constant reminder.  Seeing your progress in a chart is very motivational too.  I am intrigued , and think I may need to try one.  

The Pro B is light, rubber so totally waterproof and made to fit any wrist size.  This can go up to 5 days without charging which is a good option.  It seems easy to use, tracks sleep to show how much you move in sleep, how much you wake up and more.  

The only "cons" I found online about these devices, is the use of the app itself.  You must set it or adjust it to be ready for whatever activity you are doing.  It is not able to spontaneously adjust to arm waving vs walking.  The motion sensor is not infallible.   This also can be adjusted for apparently, but it again requires less spontaneity and more time is needed to tap it into the right mode or change modes for accuracy.  One user said he found he couldn't just up and go....he had to remember to stop and change activity from walk to run and back for accuracy all day long.  

 These are but some of the options, colors, and for the fashionista, there is a Tory Burch model that for $195 looks like a fine piece of jewelry.  It should for that much money.  You also need to invest in the basic unit to put into the bracelet.  I would advise starting out with a simple flex band to see how it goes first.  

Fitbit Bejeweled

Statistics by Fidbit claim that people wearing a band, take 43% more steps than they did before wearing.   For those just beginning a resolution to walk more, become fit, who are not now active people, this may be just what they need to be sure to keep on moving!  If so the Fitbit store has holsters, charging stations, clothing, a scale and other items to add to your collection should you choose.  Stores carrying them include Amazon.com, Radioshack, Walmart, Best Buy, and of course the Fitbit website.  After consideration, for now, I am comfortable with my Nike+ Running Ap for iPhone.  It does everything I want it to do.  That being said, I am beyond the newly beginning fitness stage.  It would have helped me last year.  I am already committed to running at least 3 days a week for at least 3 miles a day.  I work out in between and my weight is where it should be.  I need improvement but from what i read, I am not convinced I can benefit enough from trying this device.  

I did make a purchase after all!  I saw on Fitbits.com  something we could use,  a scale.  The Fitbit scale tracks BMI, body fat %, weight changes, and graphs out via wifi to your computer or mobile device.  Tracking long term progress, dietary changes can be more motivation to stay on track.  For $129 it comes with batteries and instructions for several more programs it can do for you

 Muscle weighs more than fat and as you build muscle, it can be discouraging to see your numbers go up, even though you are fitter and slimming down.  I think my husband will love this!  It is hard to see in this pic but also comes in black, and can privately accommodate stats for 5 or more members of you household.

Fitbit Scale in White

On GMA this morning, a section on  "Hottest Work Out Wear and Fitness Apparel for 2015", they showed the sports bra that records your work outs, a pair of fit wear capris that track and analyze your muscle movements, stink guard work out shirts, and other items.  I will highlight many of these during the year.  Find your fit to keep you fit!  

Since addressing motivation, I have the up coming Senior Olympic 5K and to be ready, my husband and I  plan to schedule one race a month through June.   We are planning month by month what we need to do to be healthy, strong and fit.   An upcoming run on the calendar keeps us focused week by week.  The key to lifelong fitness is commitment to something you enjoy and knowing what motivation you require to keep it up.  Fun Walks for charities, Fun Runs and races are all year round all around the country.  During 2015 I plan to explore many of these options.  

Long distance motivation can as well.  Patty, my sister in law in Almond New York  sent me information on Trail or Ridge Runs after she completed her first one.   Trying new things is motivational, so  Ben and I signed up for one  in November. We  had so much fun, we want to do more of these too!  Patty and my nieces Becky and Katie are also all motivating each other via Facebook and txts, to compete the 100 day 1 mile a day challenge from January to April.     You must not let more than 3 days lapse between runs in this challenge.   They all live in 3 different states but via internet they are doing it together.  I joined the challenge and  I invited Facebook friends I know like to run. A  friend in Georgia who just completed the Dallas Marathon joined the challenge as well.  Whatever works to get you going, we all benefit!  

Stay well and " find your fit!"                                                                                         

Start the Year with Mindful Eating

The box reads: "Nothing is better for thee than me"
Depending on your age, this may or may not sound familiar.  I am mindfully choosing to avoid processed foods this year in my quest to be as healthy as I can be  to compete in the National Senior Olympics 2015.  This morning, my usual plan would be to fry up some bacon, eggs and toast for me and my spouse, something special to start the new year off .
This morning while savoring my first cup of joe in front of the fireplace, I had a change of mind.
I went instead for the box of Old Fashioned Quaker Oats.  Instant is quicker, but I don't like the taste and that product is processed.  In todays world, often we think we don't have time to cook every morning before work or starting our day.  I made a plan, and the timer helped to convince me we can eat like this every day.  Planning on what foods or ingredients you buy helps to make it easier.

Old Fashioned oats take 5 minutes to cook in a pan.  Microwaves in a dish in about 2 minutes.  I pulled out a pan.  The directions call for 2 servings: one and 1/2 cups of water, a pinch of salt, brought to boiling, add 1 cup oats and cook over high heat for 5 minutes.  Before the water was boiling, I turned my oven on to 350 and put a small pan with a handful of pecans in it.  While the oats cooked and the pecans toasted, I set out the milk, sugar, honey and bananas.  Like in a hotel, I love to get my oatmeal and top it with whatever looks good.  It could be raisins, craisins, any nuts, fresh fruit, or maple syrup.  Today I had on hand the pecans, bananas and Trader Joes organic maple syrup.  I am all out of Sprague's maple syrup at the moment, for those in Western New York.  Next trip I will restock!    Maple syrup's only processing is cooking it down to dehydrate water and condense the flavor and consistency.  My Grandfather and my Uncle Van Deschler on the farm in  Portville, New York,  used to make batches every Spring, so I the wonderful experience of watching it be made!   Sweet memories!   I comes from the tree to the heat, to the container, complete with antioxidants added by the maple trees.  How can that not be good for me?

From start to finish it took me less than 10 mins. to make a great breakfast with only one pan to wash.  I completed my hot steamy bowl with a splash of maple syrup, and a handful of toasted pecans.  My husband instead sliced a banana and added pecans to his.  Thinking of your food as fuel you are building and supporting your body with for me makes healthy food choices easier.  Your taste adjusts with time, and the occasional bacon will not hurt.  Variety is important to get all the nutrients  our bodies need.

Next we will take our New Year's Day walk, and day one of your plan to make every day healthy is well under way!  Tomorrow is a run day for us, also part of the plan!  Stay tuned!