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!