Exercise to stimulate...

not to annihilate. The world wasn't formed in a day, and neither were we. Set small goals and build upon them.

Lee Haney

I did the stairs today, as I did them Friday. I guess it's pretty much a thing now. Stairs on my off day. It's just so simple. It really gets my cardio going and I am also using it as a means to break in my hiking boots. After doing them last Wednesday my legs didn't feel it until Friday, while I accompanied a client to view a basement apartment. I tried not to grimace too much ascending and descending the staircase. I plod along still doing my 3 sets up and down the stairs. I'm thinking I'll add a new set come the new year.

Friday I went out with my partner in crime for our monthly date after doing the stairs (regardless of the sore legs). The plan was to go bowling but the lanes were booked until 9:30 so we spent some time in the arcade. We did some Dance Dance Revolution. You know, where you follow the dance steps on the screen. My little almost 10 year old friend complained that it was too hard. I admit, I did start sweating. I'd done it once before and it's tough. But fun!!

I did a run last night as well. I did it outside as the sidewalks were, for the most part, cleared. I'm still trying to find my stride. Literally. It's still not feeling right. I know it will. I'll get there. It's only been 3 runs. I really do enjoy that I am training by time. It keeps me focused and breaking it into segments makes it more manageable. 

I wanted to share a thing I like- Overnight Oats. They're SO GOOD. I am not a morning person so I was on the lookout for an easy breakfast. I was doing smoothies for a while. I still use them when I go do a morning gym workout to keep my blood sugar level and to prevent me from starving and eating everything in sight after a workout. For usual weekday breakfast though, I have turned to the glory that is overnight oats. The standard recipe I use is really simple: 

1/3 cup milk; 1/3 cup yogurt; 1/3 cup oats 1TBSP flax seed; Fruit. Mix it all together, leave it in your fridge overnight. 

I use the Liberte Mediterranean brand yogurt. It's not low fat but it IS gloriously tasty and oh so creamy. I prefer the large flake oats and I've just recently switched to Almond milk but was using cow's milk. I switched because my mom said she wasn't a fan of it and I read somewhere it has less calories. I haven't noticed a difference in flavour. I haven't really tried any recipes for it yet but here are some that look interesting:

Blueberry
http://blog.thatcleanlife.com/post/98307153038/blueberry-overnight-oats

PB & Chocolate
http://breakfastdramaqueen.com/2013/12/19/peanut-butter-and-chocolate-swirl-overnight-oats/

Pumpkin & Chocolate
http://breakfastdramaqueen.com/2014/11/26/pumpkin-and-chocolate-overnight-oats/

As I said, I haven't tried these particular recipes out myself but if you try them let me know how it goes!

Indoors

I actually did a treadmill run and didn't hate it. With the snow that we got today I decided I'd give the ole treadmill a whirl. I am still not sure what speed to run at but, it got my heart rate up. I managed the intervals with little difficulty and I still used my bobby pin technique transferring them from one cup holder to the other.

I watched Road to Avonlea, a childhood favourite, as I motored on. I also put the machine on ''speed bump' so it changed the elevation for me, I had enough to focus on with the time to keep me engaged. I normally find it super boring on the treadmill there was an adequate number of people to watch and knowing that I would only be at it for half an hour helped.

I think that I am afraid of treadmills. The internet really doesn't help matters. The sheer volume of videos of people falling off of them is obviously enough to strike fear into my runners. I think I go slower than I need to because I'm afraid if I go faster I won't be able to keep up and will subsequently end up a viral video. All said and done it was as terrible as I'd anticipated.

Misty Eyed

I got back at 'er today. Well, tonight. I WAS planning on a morning run. I forget now what my excuse was but, I didn't. Running tonight didn't feel right. My body's forgotten what running feels like. Bummer. It'll remember soon enough. It was a misty night but I donned my Mark's water resistant hoodie (acquired for my trip to Whitehorse and am thoroughly in love with) and headed out, in retrospect I could have used my contacts. I did mistake a mailbox for a human.

The new plan that I am following is a time interval dealie. 5 minutes walking warm up, 1 minute running 2 minutes walking for 8 intervals and a 5 minute walking cool down. I have trouble remembering how many intervals I've done and because I am a lazy runner I do not want to run more than I have to; so, right before I headed out I looked around my room for something that would help me keep track. My gaze fell on some bobby pins. The plan was to attach them to my hoodie with each interval that I completed. That turned out to be a bit annoying. Easier was unclipping them. Seemed to do the trick. So, there you go- running hack!

My foot seems to be ok. I am rolling it on a can right now to massage it. I DO NOT want to re-injure it. I'll see how it's feeling tomorrow. Right now I'm feeling good! WOO!!

WHOA!

So it's been a while...a LONG while. Heading into 2015 while. Reading that last post I see that I had just booked my trip to the Yukon. It was AMAZING. I do believe that I will head back again. I've had another fabulous year staying active(ish) I took up Nordic Walking (aka pole walking aka urban poling). As a result I learned more about the Hamilton trail system.

I have started another new job within the organization. I am how an intensive case manager for chronically homeless men. I am very happy there. The work is so interesting and rewarding. I keep up with professional development and I have obtained a personal trainer. I've also taken up horseback riding again. I did it in my youth and it's another way to be active.

The reason that I've taken to typing again is that I finally got the ok from my GP today to start running again!! YAY!I actually did a fist pump when I got in the car after my appointment I was so excited I didn't know which program I'm going to do, the possibilites were running (look at that pun) through my mind as I got home. I think I'll do a beginner, couch to 5K deal. I took to the internet and found one that I like at myrunningtips.com I enjoy plans based on time instead of distance. I am pretty excited to get going. It's my favourite time of year for running and motivation is high. The only thing is that my iPod was stolen so I won't have my tracker. Ah well...

Santa 5K

This past Sunday I participated in Hamilton's inaugural 5K Santa run. It entails that all participants wear a Santa suit, yes- including hat and beard for the duration for the race. I convinced a friend of mine to participate, making this her first race. It was definitely the most unique race that I'd participated in. It was great seeing lots of families and children out there.

Although it was only a 5K I definitely struggled finishing in 47 minutes and change. My diabetes after my last bout of pancreatitus has been significantly more difficult to manage. I haven't seen any of my 'team' yet about this but I am assuming that the last bout that I had may have damaged my pancreas further. I'm adjusting my meds and it's slowly getting better. That, with the crazy busy weekend that I had did not do my body any favours. It absolutely refused to move any faster for me. It was great running conditions, cool and and not too windy. There was a bit of snow, but the conditions weren't too crazy. I really REALLY wanted to stop and start walking but I persevered, using the little engine that could mantra "I think I can, I think I can, I think I can..." and then I changed my internal chant to "I KNOW I can, I KNOW I can, I KNOW I can..."

Courtesy of My Sports Shooter

Aside from my performance I had a really fun morning. I would recommend this race for people with kids. There was one family in particular that I saw a dad with his son and daughter that really impressed me, you can tell that they ran together. The dad was kind of coaching the kids along, being very supportive and not at all pushy. I really like seeing families being active together. The benefits of activity for kids are so huge emotionally, psychologically and physically.



Courtesy of My Sports
Shooter. It's tiny but
it's me.

 I'm also very proud of my friend for finishing her first race in a great time under 40 minutes!

Courtesy of Shelagh Irving

Get kids active, it's a lifelong habit! See this little guy:

"You also need to look back,

 not just at the people who are running behind you but especially at those who don't run and never will... those who run but don't race...those who started training for a race but didn't carry through...those who got to the starting line but didn't in the finish line...those who once raced better than you but no longer run at all. You're still here. Take pride in wherever you finish. Look at all the people you've outlasted."
- Joe Henderson

I google (ps it's their birthday today!) running quotes to use as titles and I read this one and love it. It really struck me. In fact, I keep re-reading it. I think it's important to look back at what I've accomplished, sometimes you can get frustrated and forget the progress that you've made.

Me 10 years ago would never have believed that I have medals from completing races. Me 5 years ago would never have believed I would have completed a try tri. Me 2 years ago would never have believed that I was running 10s. Me before I started running would be proud.

I often think about those who don't run. There's more people who don't than do. At least in my life. I was just like them. I found an activity that I enjoy and stuck to it. It makes me feel good. I think about those who never will run, those who physically cannot but who still inspire me. No matter how sick I am, I will get better and run again. Because I can. I want to make those who cannot proud.

I've never thought about a person who started training for a race but didn't carry through. Because I've never done that. For that I am proud.

I think about not finishing races. Because I got seriously injured. But I'm running again and that's something else for which I'm proud.

I don't know anyone who raced better than me and no longer runs. But I might, someday. And I will be proud. And thankful.

Today's run 5K @ 7'41 I am proud.

I couldn't sleep so I did my usual wait until 5AM then go. Cuz allllll the muggers and rapists are at home by then. Mostly I just mentally define morning as 5 AM. Seeing as it's now fall it was a bit nippy and I struggled with what to wear for this major event. settling on a t-shirt and capris. So, pretty much my normal running attire. I'd rather be a little chilled right at the beginning than hot for the duration.



The sky before my run

It was actual beautiful running weather. Cool, clear and crisp. I was feeling good. Then looked at my pace time. A good 20 seconds under my pace time. Just goes to show that although I'm feelin' fine and FEEL like I'm really givin' 'er my body can deceive me.

I haven't done an early morning run in AGES. 2 things I noticed- low branches in the dark are an eye gouging risk and spider webs. Neither of which were pleasant.



The sky after my run

My pace was kind of erratic. Again, today I was appreciative of my Nike+ because left to my own devices I would have gone much slower. It was nice to get the 5 in under 40 minutes.

Those photos are legit pictures that I took. Not one of my infamous paint drawings.

More Tempo Running

I took a brief hiatus there, due to... I don't even know what. A virus of some sort then a small bout of pancreatitus but I am ship shape today! It was perfect running weather today. 20 degrees and sunny when I headed out at around 11AM. Last night I passed numerous runners out at around 9 when I was heading to my second site for work and envying them. As much as I like working nights, I also like running then, especially this time of year when the evenings are noticeably cooler. C'est la vie. You do what you gotta do.

The run I did today was a proper tempo run. I did a warm up and cool down of 1K trying to stay at my average 7'45 pace time. It was difficult to do at the end, trust me. In between I did 2-3 minutes at tempo with 2-3 minutes back at my average pace for the 3K sandwiched in between. I don't tend to focus so heavily on my pace time as tempo running requires. I'm not sure if it was the technique, the weather or the fact that I hadn't been out in a week and a half but I really enjoyed the run.

Given that I had such a good time. Here's some more information on why temp runs are good for you care of Runner'sWorld.com:

"Tempo running improves a crucial physiological variable for running success: our metabolic fitness. "Most runners have trained their cardiovascular system to deliver oxygen to the muscles," says exercise scientist Bill Pierce, chair of the health and exercise science department at Furman University in South Carolina, "but they haven't trained their bodies to use that oxygen once it arrives. Tempo runs do just that by teaching the body to use oxygen for metabolism more efficiently."

How? By increasing your lactate threshold (LT), or the point at which the body fatigues at a certain pace. During tempo runs, lactate and hydrogen ions--by-products of metabolism--are released into the muscles, says 2:46 marathoner Carwyn Sharp, Ph.D., an exercise scientist who works with NASA. The ions make the muscles acidic, eventually leading to fatigue. The better trained you become, the higher you push your "threshold," meaning your muscles become better at using these byproducts. The result is less-acidic muscles (that is, muscles that haven't reached their new "threshold"), so they keep on contracting, letting you run farther and faster."

I am interested in seeing how this will affect my pace time. Especially  as my distance increases.

I always like to share good stories that I come across and here's another one. http://blog.spartanrace.com/team-x-t-r-e-m-e-heroes-heat-heroic-finish/

I'm not sure how familiar you are with Spartan Races but they're kind of an extreme obstacle course. The story is about a team with 3 wounded warriors on it (they focus on one who's missing 3 limbs) that completed the race.

Race Day

The start/finish line.

Today was the big day. I'd trained 3 months for this. I feel pretty good about my run. I didn't bring my Nike+ and it wasn't a race with chip timing so I can't give you an exact result. I was really disappointed about this. I know I ran hard and pushed myself and I'm happy. It's the end of my 5K races.

The weather was not ideal but it was not hot (and not hailing/snowing as it apparently was last year). The rain stopped by the end of the race and was never too intense. At the 4K mark there was a big looooong (.5K) uphill but I refused to walk up it. I was slow but I was not walking. It left me quite breathless. The last half kilometre was easy after that and I am certain that I crossed the finish line smiling. The route definitely had potential to be beautiful if it had have been sunny. The cherry blossoms were out in full bloom. I crossed over several bridges and there was all kinds of wildlife surrounding me. High Park is quite lovely.

Approaching the finish line.

The first place guy finished it in like, 17 and a half minutes, I know he passed me in the loop when I had completed 1.5 k and he had completed 3.5K. I love seeing those first runners, they're so amazing. The trouble with the fact that there was no chip timing is that I don't know the exact time I got started and when you start in a pack like that it takes a bit to hit your stride. I was also at the back of the pack. So, I crossed the finish line in 41 minutes and a few seconds but I know that I finished in 40 minutes at the most. That last uphill was definitely a killer. I improved my position in the 2nd half of the race over 4 people. Yes, I counted, and yes, they were all adults. I find this comforting, it's kind of the whole slow and steady wins the race, thing. Regardless, this was my fastest race to date.

As for the event itself, it's the smallest I've participated in. There wasn't enough signage and we (my mom came with me as a supporter) had a lot of difficulty finding the start line. There were no medals and the race kit was modest but I did get a really great aluminum water bottle. I could have requested a certificate of participation but the MC said they'd be great for kids, so really, I'd feel a bit ridiculous. I do have my race bib and a few pictures though, so that's enough. The absolute best thing about this race that I didn't get at the other two I'd been in was the volunteers. I really liked that they were posted every half K and they were all provided with clappers, horns and other such delightful noisemakers and they sure used them. The encouragement was awesome! It made me smile every time I ran by them. For a small race they even had a boisterous crowd at the end celebrating the finishes.

Crossing the finish line, it looks like I am walking, let me assure you I am not.

I'm not sure that I would participate in this event again but I had a good day. Thanks to all who contributed and my mom for coming out and taking pictures.. Next up: The Try-a-Try in August.

What What!!

5.01 K @ 7'22

I'll allow you to compute the above...get your calculator if you need it...how long did it take me to do that run? UNDER THIRTY SEVEN MINUTES! Yes, indeed. I think I am probably most proud of this run of any I've done in the past 3 months. It's really set me up well for Sunday. I am not expecting to have another run this fast. This was a hill run, and for part of it I was wearing a backpack.

Part of the glamour of not driving is that I must squeeze many activities into one trip. So I did my hill run and left 1.5 K for running to my friend's place. I was going directly to work after the visit so it meant I'd have to bring my stuff with me. So I made a quick pit stop and grabbed my bag before the stretch to her place. It was my first time running with a backpack and yes, I felt like an idiot. I feel like an idiot a lot of the time though so really, I didn't care. I know I've talked about letting go of what other people think of you when you're running.

Whenever I see someone out there I always just think good for them. In fact, I saw what I believed to be a father and son out running tonight. I was so struck by it that I actually shared that I had seen them with my brother. They were true runners. Long beautiful strides and they were completely in sync. It's really amazing to me to watch "real" runners out there, they make it look so easy. Normally, I have a twinge of jealousy ever wondering if I'll get there, but today watching the pair I just appreciated the athleticism and the work that they had to have put in to get there. A few minutes after that I saw another woman running, similar to what I know I look like. Like every step is actually work, short stride, iPod in hand; and I felt a strange kinship toward her and smiled at the thought that I felt connected to anyone who in any form was an athlete.

"All it Takes is All You Got"- Marc Davis

5.63@ 7'34
http://nikerunning.nike.com/nikeos/p/nikeplus/en_CA/plus/#//dashboard/

Today was a very lovely run. I really enjoyed it and am back in the training phase where I am actually running for fun right now. I realized this after talking to a friend of mine about how I don't really consider myself to be in shape and she said sarcastically, "Oh no, you just run 5K for fun". I had put it out of my mind until today when I found myself singing along with my music. In that moment I realized that I was having fun.

I'm still focused on my pace time but it's remained below 7'45 and when I checked it initially it was below 7'20 which was cheering and motivational. I did a bit of my run on the rail trail today. It's a decent place to go. Asphalt surface and there's sufficient nature. Last time I went along there I came across a garter snake.

I also came across an older woman all bundled up who stopped me and asked if I was cold. Which of course, I wasn't. It was perfect weather for me to run in. I am hoping for similar conditions on April 15.  The big race day! Speaking of- I'm still not at my fundraising goal- You can sponsor me at: http://www.giving.runningroom.com/hm/index.php

Our Greatest Glory is Not in Never Falling, but in Rising Every Time We Fall. -Confucius

5 K @ 8'01 (ACK)

There it is again...an 8. I must admit, this worries me. With a race 3 weeks away I feel like I should be posting the best pace times I've ever had. This is not happening. It is frustrating. This felt like the 3rd worst run I'd ever been on. The first being an uphill that I'd done that was so hard that I cried, the second was my low blood pressure run that made me throw up. This one I only FELT like crying. I was so frustrated and disappointed. I am my own worst critic though, I've also had a pancreatic attack the past two days. I'm hoping that's the reason for my sluggishness. Realistically I know this is in all likelihood the reason.

In the middle of my run I laughed at something that happened yesterday. I took my friend's 6 year old daughter shopping for a birthday outfit. I was helping her get off the escalator and lifted her arm up. The one holding an ice cream cone. Hilariously, the cone fell on the top of her head. Poor kid, it was hilarious.

Zen, or High...?

5K @ 7'20

I am quite pleased with today's run. and to think I almost didn't go. I was all dressed and ready to go, literally said, "no" aloud to myself and still turned down the hall and headed out. I'm still sick. I think all the meds formed some magical potion and took me out of my head as I ran. I decided to let my body do what it would while I was out there. When I noticed a consistent pace time under 7'30 I'd push myself a little more to maintain that speed. I am glad that I went out there but I still feel terrible. I think I am going to crawl back into bed for a bit before work. 

"Real Athletes Run, Others Just Play Games"

5K @ 7'40

Today was warm, warm, warm. Made me think about running in the summer. I am not looking forward to it at all. In Kelowna I really enjoyed running in the summer. It was hot there and dry. I got to run by orchards misting their apples and would get perfect respite from the beating sun. I wouldn't even notice the heat and people thought I was crazy to be out there in 35 degree heat. It didn't faze me.

 In southern Ontario it's the humidity that gets me. The moisture in the air is so oppressive. Running is meant to be freeing for me. I can feel the air clinging to my skin. I must admit I am far more committed to evening runs in the summer. I enjoy heading out when the air cools that 2 or 3 degrees. I like passing other runners out there, the familiar smile and nod that unites you briefly to a stranger.

My run was ok today. I confess that I like telling people that I do 5k. It sounds impressive to non-runners. Not so much to actual runners, especially when I tell them my pace time. It was also a windy run and I ran back with the wind to my back on purpose. I initially started heading north noticed how windy it was and changed direction. Lazy, yes but; I was pressed for time today. I'm keepin' at 'er though and those reading my blog now includes several other countries. It's always interesting to see where my readers are from. Thanks again, all.

Short One

2 K @ 7'07

Both a short run and a short blog. I've incorporated my Nike+ training into my running schedule. Thus, A shorter run at a higher pace. Nice to have a short run after my 5K yesterday and heading into the weekend. I'm heading to Blue Mountain for a ski weekend after work. We went last year and I had an amazing time. I've been looking forward to it for a year now. I fit my run into going to my friends to pick up something so, even though I was crunched for time I'm glad I still managed to fit it in. Not the ideal run week but I still managed to get out 3 times.

Socks To Be You

5 K @ 7'40

Today's run was really good. My first 5 K and it was under 40 minutes. I'm pleased with that. My last 2 race times were over 40 for a 5K. I think if I keep it up I may be able to do it in 35. My real goal would to be able to do it in half an hour.

All right, onto my FAVOURITE running gear. Socks. I realize shoes are probably more important but my socks are my favourite. The give me the greatest comfort. I absolutely HATE wet feet. My socks of choice are double layer so I don't get blisters and they absorb an awful lot of moisture. After my last race the inside of my shoes weren't wet, but my friend wouldn't believe me and wouldn't touch the inside of my shoe. I get them at Running Room. They're the Wrightsock - DLX Double Layer. Here's a picture and a link: 

http://www.shop.runningroom.com/product_info.php?cPath=273_271&products_id=3678&languages_id=1

In the Zone

4.52 k @ 7'42

Today's run felt really good. I actually was exhausted when I finished. I could have sworn I ran farther than that. As previously mentioned as I jog I often ponder the topic of my blog as I move along. Today I didn't have a topic by the end of my run. I was really just feeling the run and didn't even really pay attention to my music. Normally I spend a lot of time shuffling through songs to find just the right song while I'm out. I can tell when I'm really concentrating on my run when I don't even know what song is playting.

I was on my least favourite route because it's a gradual uphill on the way back and then there's a brief steep uphill on my last block. I was TIRED today on the way back. So I guess to answer my pondery in the last blog about pushing myself and how innate it is was answered. For me, it's partially automatic.

I'm getting closer to the 5 K marker. Soon I will be there again, my race is going to be here before I know it. I was happy that my time was under 8 minutes it's a good sign for race day.

No Run

I was scheduled to run yesterday but my morning blood pressure check revealed that it was still too low. Raw deal. It does mean that all I want to do now is run. I was walking (very slowly) home from a friends' place and considered just legging it figuring I'd be home by the time I passed out and decided that this may not be the healthiest course of action and continued dragging my heels all the way home.  I think the meds are pretty much out of my system today and I will be able to pick it up again tomorrow after checking in with my doc. In the meantime, I've been looking at some races online that I'd like to do. It's always more motivating having a date to train for. I can't believe that there was a time when I had sworn I'd never do a race. I had also forgotten (until I watched too fat for 15, terrible TERRIBLE reality tv show) that I had toyed with the idea of doing a try-a-tri. I checked out the distances and to train for one in the summer seems realistic. I'm thinking of doing aother 5 k in April then the try tri in June. If you're interested lemme know.

This is also the first post that I've done on my phone so please forgive any mistakes until can fix them on my computer. I committed to blogging Monday, Wednesday and Fridays and don't want to fall off the wagon so soon.