fitness

motivation monday: october wrap up

November 5, 2018

Hello, and happy Monday! Today I am posting a recap of my October running, mostly for my own records and to distill what went great and where I need some work. Overall I met my (extremely simple) goals. If any of this is useful to you, then Happy Motivation Monday!! If you have some advice for any parts of it, feel free to share. Thanks for reading, friends.

Most Exciting Workout:

Of so many great workouts this month, it was hard to choose a favorite. But Sunday, Oct 14th is it. That morning I ran a mildly fasted (I had eaten well the day before, just no breakfast) and spontaneous half marathon all by myself, at a pretty smooth pace (9:38 average). I didn’t set out to run that long, but it felt great! Every mile felt better and better, and I had some spare time, so eventually, I just went for it. It’s far from my ultimate time goal for 13.1, but considering I did this with no breakfast and no hydration or calories along the way, I’m excited. It gets me thinking of what is possible when I am properly fueled. And I had gobs of energy all day after that! It’s crazy. Adaptions are happening.

Worst Day:

I tried running on the very first day of Shark Week* this month, and I paid the price. My other symptoms had been so mellow leading up to “Day One,” I thought surely a 6- or 7-mile easy day was possible. But I struggled through 2.5 then walked another 1.5 while talking myself out of a pity party. Ha. It’s fine. I went home and poured my limited physical energy into other things and counted my blessings that a difficult run was the worst of my health challenges. Then I moved on with my life.

Longest Run:

Wednesday, Oct 24th: 15 even at Lake Hefner, with Mickey bicycling beside me. This was actually my longest run in several months, and I was pleasantly surprised by not only a steady pace (9:46 average) but by the fact that I was not really tired afterward. Nor was I the least bit sore the next day. Like, overall, it felt just like an average 8/easy day. Big thanks and high fives to my friend for keeping me company!! The miles went by happily, and I got to hear so many great stories about his life. I hope we do that together more often!

Fastest Overall Run:

Early on Sunday the 21st I surprised myself by running a little over 8 miles at an average pace of 8:47. For me, that is pretty snappy. I rode endorphins the whole rest of that fine day, which we spent driving Klaus up Route 66 and doing a little hike, just the three of us. Then we had a very special dinner with our Sperrys, and my heart was so full. (My trick that day was knowing that I only had about an hour to run, so I just crammed as many miles in as possible, then rounded it out to 8, ha!)

Special Meals Worth Sharing Because Food is Fuel:

I continue to favor my weird “warm breakfast salad” over cold protein smoothies for post-run nutrition. Chilly mornings just beg for something cozy, you know? It’s oats cooked with spinach and zuchinni, topped with two eggs. Bam. Love it.

I am also loving big, crisp apples and roasted peanuts, chicken breast sandwiches for lunch, and veggie-heavy soups and pasta dishes at night. Some roasted veggies with sticky rice is great the night before long runs. Yes to gorgeous salad bars, always, and salads at home get topped with warm stuff like roasted acorn squash and mixed with kale for substance.

I cannot seem to eat enough eggs and peanuts the past few weeks. I do not understand why. Oh! And crepes. Jessica invited me over for brunch one day, and along with the most beautiful salad ever, she made us a big platter of warm, thick, chewy, eggy crepes. So perfect and delicious. We opted for savory over sweet that day. I am so proud of her and her cooking confidence and artistry.

Horrible Mistake I Will Never Make Again:

Last Monday evening we were out at a costumed event later than expected and just decided to grab some late dinner at Taco Bell. Taco Bell, friends, around 9:45 p.m. This is not my life.

I ate one of those “power bowls” with steak and some tortilla chips with very very very spicy homemade salsa. It was all delicious, but I had let myself get too hungry. I slept okay then early the next morning tried to run with my speedy friend Sheila. It was not fun. My meal was not digested yet. I had to cut the miles short and walk back to my car. Dumb dumb dumb dumb dumb LOL!

Fresh Running Lesson:

Vertical Oscillation had already been on my mind when I ran with Mickey that day at Lake Hefner. While bicycling behind me, he observed that with each stride I circled up too much (think, Tigger the bouncing tiger, or maybe an elliptical machine instead of straight-forward motion). Mickey offered a couple of form suggestions, which I tried. Immediately my posture streamlined and my next couple of sprints were at my max speed without any extra effort. It just clicked. Amazing! I practiced the toe-roll for several days after that and think it is helping me waste less energy. Thanks, Mickey!

Weather Considerations:

From heavy rain all month to a surprise tornado one day and constant temperature swings, our autumn weather has kept local runners guessing. I braved the treadmill just a few times, enough to see that my boredom endurance is abysmal, haha. I have some serious mind callousing to do, you guys.

Anyway, I am so thankful to have met my October goal with so many days that could have gone very differently. And the season change has been breathtaking to watch. I am not at all complaining. Oklahoma has not seen this much color and such high water levels in many years, and the early morning skies, my gosh. I am in love with it all. Just incredibly thankful that so many miles were enjoyed outdoors, which is my favorite.

Little Extras Still Happening?

Yes, mostly. All month I did the dynamic warm-ups faithfully, and I stretched a little after each run, but maybe not enough. I grabbed 8 baby weightlifting days and about as many yoga sessions, but I could be more disciplined with that. Some core work and deep stretching in the evenings are probably in order, too. It’s just a matter of finding sustainable habits.

Total Miles: 223.1

These miles were mostly easy effort, long run pace, super relaxing, and happy! My October goal was 220, just 10% up from September. It felt pretty effortless, so I am thrilled.

Well over half of my miles were past this exact tree. I watched it change colors every week. So beautiful!

What’s Next? My goals for November are to:

keep my energy way up and my discomforts way down so I can enjoy a month of both running and holiday festivity
eat more mindfully, not like I am in a panic all the time, ha!
run 180 miles (a little step back) including two hard Hansons workouts per week
lift somewhat heavier and more often (maybe every 3 days)
yoga yoga yoga yoga yoga

I am super curious how much progress I’ll see from strength training and coordination drills. After that, I will be a stone’s throw from my “Run the Year” goal of 2,018. Wahoo!!

What’s new in your fitness and wellness universe?

*Shark Week, for this blog’s purposes, shall always refer to a woman’s natural reproductive monthly cycle. And “Day One” is the worst day for me. I feel like you knew that already. But thanks for following the asterisk.

motivation monday: sustainable fitness, marathon training, & florzilla quips

June 14, 2016

Hello friends! How long has it been since I shared anything fitness or health related? Several such posts sit here in draft form, but over and over again I feel like my thoughts are either repetitive or useless. But today! Today I feel a small, welcome personal epiphany and also have cause to mark the calendar, so let’s chat.

First, the calendar. As of today I have exactly one month before marathon training begins for the November Route 66 race. This will be my first time running in the hills of Tulsa, and I am already excited!

One month means… Four weeks to tighten up my eating habits. (So that I’m not dieting but fueling for energy the way my own body likes it.) Four weeks to enjoy the freedom and flexibility of running when I want, for however much I want, at any pace my legs see fit, or just for fun. Four weeks of spending workout time and energy on other pursuits, if I groove to. This past spring while regaining fitness from that ankle sprain (it is still swollen actually) I fell in love with hiking and barre. Yoga has proven to be much more than stretching, too. Plus we have been extremely busy at the farm, which burns both time and calories. So when my weekly mileage is low, it’s because I have been indulging in these other wonderful activities.

Okay. The idea of sustainable fitness is what’s been the small but welcome epiphany for me.

The other day I was wallowing in a custom blend of self-pity and frustration, all about how in five months I have not lost more weight. Five months of watching my food intake, running between 10-21 miles per week, dabbling in strength, etcetera… And my gosh drinking so much water!! I don’t even put sugar in my coffee anymore, haha! (Cue pitiful violins.) So I looked at myself that particular day and freaked out, thinking why hasn’t all this effort paid off better? The answer came almost instantly. Your effort has been medium at best. In addition to all of those great habits (and they are habits by now, truly) I have also enjoyed heaps of popcorn while watching movies, said yes to pizza and greasy Reuben sandwiches and ice cream with friends, eaten salty chips and salsa for lunch more often than I want to admit, and generally allowed myself more easy days than not. So, okay. Honesty with yourself is good. Maybe a touch of acclimation in there, too. Our bodies get used to the status quo.

More importantly, though? In the midst of those healthy-not healthy habits, in the midst of that balance, these four things are very new to me, and this is my proof that I have finally found some sustainable fitness:

I feel comfortable enough with myself to take a fun Hula-Tahitian dance class with strangers or go swimming at a public pool or run in shorts out in public, etcetera, without worrying one bit. Just have fun. Way less self-conscious, way less annoying.
I know that I can keep all of this up indefinitely, that this is my easy-effort baseline even among a hectic schedule, and it’s all fun! I am eating and moving in ways that make me feel really great, whether or not any of it fits a certain plan. The confidence that I can keep myself healthy no matter what is going on in life and without being obsessive in the kitchen is a wonderful gift.
These months of experimenting with different eating habits and exercise options have taught me a lot about my own mind and body. So much. I believe more strongly than ever that each of us has a unique chemistry that asks for a unique blend of diet and exercise and that maybe women especially have fluctuating needs week to week (the moon affects more than the garden!). For this reason I have dropped out of all 90-day challenges. I resist all those cute graphics on Pinterest. You know what I’m talking about. Calories and macros are- ehh- well the jury is out and aggravated. On a related note, I have been weeding out social media accounts that exude any negative or confusing vibes about health and happiness. I still have goals, but knowing what methods work best for me is wonderful!
The things we do to promote our health should be our servants, not our masters. Unless we are in a health crisis, or once we have a grip on things, they should be negotiable parts of our schedule that support a life well lived, not roadblocks to living fully. Does that makes sense? I’m not suggesting that we make excuses to be lazy; only that sometimes we seek a broader view of the world and of how we live in it.

So. I have not lost a million pounds since January. So what. Maybe that was unnecessary anyway. I might have changed measurements but don’t really know because I have been focused on other priorities, which is the best part of a hiatus. What is certain is that I am a bit stronger and way more flexible than I was when I sprained my ankle and had to halt marathon training before it really began. I feel sleeker overall (same weight, more muscle) and more energetic for sure. Having worn a Fit-bit for a few months, I know what times of day I am most tempted to be lazy; and by tracking my food scrupulously I know when I am most likely to eat junk and what that junk is (it rhymes with Florzilla Quips.)

yoga with klaus

With all this glorious perspective, that custom blend of self-pity and frustration is so silly and unwelcome. The progress I have made is more emotional than physical, anyway; so maybe it will be more long-lasting. I wish the same for you, if you need it.

Okay! Happiest possible Monday to you. Thanks for listening, and I hope your goals and methods are serving you really well, with so much love.

“I really don’t think I need buns of steel.
I’d be happy with buns of cinnamon.”
~Ellen DeGeneres
XOXOXOXO

marathon monday: coping with the cold

January 11, 2016

Hey friends, how goes your health and fitness goal seeking? I sure hope you are feeling strong and positive and loved. All of that is more important than whether you’ve lost any pounds or shaved off any minutes yet.

I feel pretty good. Running more than what I did over the holidays, eating better (with one decadent exception this weekend) and overall just treating my mind and body more lovingly. Less internal ridicule, more nourishment of every kind. You know, the good stuff! Still… This month has been so cold and wet in Oklahoma that from time to time all I want to do is cuddle up with snacks and books or movies and not move very much. Just… Hibernate. You too? Since hibernation will not help me reach any goals except temporary comfort, I have slowly adapted a few daily habits that are helping me so much. That’s what I’m sharing today.

coping with the cold sticker

Hot, belly-filling meals like soup. Lots of homemade soup. Several pots each week filled with a variety of raw vegetables, beans, lentils, lean meat (cannot get enough chicken breast lately), leafy greens, you name it. Also as much garlic and cayenne pepper as I want. This is SOUP-er satisfying, haha. : ) Fortunately I have had really good luck making recipes that also please my non-rabbit husband.
Hot Tea. The after-Christmas internet is still filled with eye candy like perfectly styled cocoa bars and creamy lattes, but those are not great habits. And diet soda makes me even colder. Instead, I have recently fallen for big mugs of piping hot plain black tea, sans milk and sugar. Friends, this is a small, cozy miracle. I still drink my sweet, creamy version of Perfect Coffee early in the early morning, but in the afternoon a heavy dose of strong hot tea provides not just warmth but also caffeine, and it helps.
Schedule Earlier Workouts. This is so key for me. I have found that if I don’t get my miles, etc, in before lunchtime, then I am likely to miss the day’s workout entirely. It’s just how life goes around here. The afternoons get stacked up for a variety of reasons (often Handsome surprises me earlier than dinner time, or the animals need something or I have errands) and then BOOM! It’s sunset. No after dark trail running here. And this may be weird, but I am too self conscious to run on the treadmill upstairs unless I’m alone in the house. I know, lots of oddities in this post. Anyway, making a conscious effort to grab that workout early in the day is an effective strategy. And it keeps me warm and energetic for hours besides keeping me on track with the week’s plan.
Move more throughout the day, way beyond prescribed workouts. It’s so tempting to finish a workout, shower, and bundle up in soft, comfy clothes and just be warm and sleepy all day (see hibernation notes above). But instead, if I get dressed to work outside more, despite the mud, or maybe just stay active inside the house for most of every single hour, then I always feel better at the end of the day. Do you agree? Yoga, extra strength moves, more energetic housework, whatever. My favorite lately is a burst of walking and running with Klaus. He loves to play in the snow, so we go clockwise around the pond and back field a few times (because I am weird and cannot walk the same direction I normally run). The fresh air feels amazing even if it’s cold and even if there’s not much sunshine. It’s all about building positive inertia in your body.

I’m happy to have been chipping away at my wellness goals since early December. Marathon training is kicked off and I feel happy. Even in the depth of winter.

What strategies have you developed to cope with the cold?

“The future lies before you,
a field of fallen snow.
Be careful how you tread it,
for very step will show.”
~Unknown
XOXOXO

how not to fight with your loving husband if you are tapering during PMS

April 15, 2015

Or, this could be titled, “how not to fight with your loving husband if you are experiencing PMS during your taper week.” However you look at it. Is a zebra back with white stripes, or white with black stripes?

Either way, for the second year in a row, I am tapering for the marathon during the exact days my body is, shall we say, waning toward its new moon? Yes, let’s say it like that. I am about to be depleted in every conceivable way (no pun intended) (not that we’re conceiving), and if I’m not careful things could get dicey on the home front. Normally during these few days I’m not a total nightmare, but I do cry easily at Geico commercials, and here is the general sum of my personality: I am highly suspect of all politeness, assuming it must be a fearful if silent comment on what a bad mood I’m in.

Seriously, if Handsome and I ever engage in marital battle, it is almost exclusively during those few days of PMS, and it is almost always because I was so fed up with him being so careful with my feelings.

LOL. His wife is such a peach.

So, throw some bouncy legs and an anxious mind into the mix, and we have ourselves an interesting situation. Here’s my 5-step plan to keep the peace:

Eat Healthfully. No last minute extreme dieting, but also no emotional binge eating to soothe my nerves. I’m gonna eat right, stay hydrated, and continue taking iron, vitamins, and if necessary, Midol. (“Do you mean the bitchy pills, Ray?”)
Gentle Exercise. Since my running (the obvious stress buster) has to be slashed down to a bare minimum, I’ll spend the next ten days walking plenty, and I’ll do it outdoors for the best mood lifting results. I’ll also spend time with my favorite yoga videos.
So much reading. I am up to my splintless (thank-you-baby-jesus) shins in really good books right now, and with all this spare time on my hands (what with the not running) I plan to zen out with great food for thought. One is Sydney Portier’s spiritual memoir. Another is a new release piece of fiction by Dean Koontz (haven’t read him since probably my twenties, got a sudden craving for his language). And then there’s our book club’s current selection, which is another memoir: this one is by a female photojournalist who spent most of her career in war-torn countries. Hhmm. Okay, so maybe I’ll save that last one for after the race. Book club is exactly one week following, anyway. Plenty of time later.
Reality Check. I will remind myself as often as needed that this whole situation is completely voluntary and that it was me, not him, who volunteered for it. Moreover, that along the way he has been incredibly supportive of me and brags about me constantly for no reason, so I really have no right to make him pay an even higher price for my pent up adrenaline by fighting with him. No matter how many weird little moments of rub we may experience, I am resolved to not over-thinking a single word or facial expression.
Among other sweet gestures, he makes sure my shoes are the bomb.
Fingers Crossed and Dark Chocolate in the Pantry Just in Case. Because you can’t be too careful.

I hope this is useful to at least one other woman out there who has such similar good fortune as me to taper during PMS. It is so awesome and I really hope this happens every time I run a marathon!! Can you hear me gritting my teeth as I say that?

Now share with us your own wisdom. Have you ever tapered at an already difficult time? How did you cope? Are you local and will you come rescue my sweet, wonderful husband?

The struggle.
It’s real.
XOXOXO

post-feast fitness reset

December 1, 2014

Okay. It’s the Monday after Thanksgiving, the dawn on a new day after nearly a week of relaxed standards. The first full day after several days and nights of eating pretty much anything I wanted, napping a lot, and not running or doing strength exercises at all.

This is not the way my fitness role models suggested we do it exactly, but it happened. And the thing is, I loved every minute. Sometime during the really fun process of planning our big family feast, I made the conscious decision to not only allow myself some indulgences; I would deeply and thoroughly enjoy it. I affirmed in my own heart the intrinsic value of traditional foods, soul-nurturing traditions, and shared meals. Extended cuddling sessions. Empty agendas. What good is “cheating” on yourself? You’re much better off accepting that you’re trading one pleasure (fitness) for another (conviviality*). We can take either pursuit to dangerous extremes, after all.

(*These are just my opinions. My emotional philosophies.)

So I’m not writing this today with any apologies for falling off my miles plan or my calorie restriction ideal. Not at all. Until late Saturday afternoon I had been feeling pretty amazing physically, and that brief sluggishness was easily corrected with a gallon of water, a couple of plain salads with a little meat on them, and some grateful, sweaty time on the elliptical.

Nope, no regrets. I loved feeling free to stay up late with my daughter talking about life and eating an un-rationed amount of Pink Stuff. I loved sitting and relaxing and crocheting hats with my sister- in-law while eating pecan pie with a cloud of whipped cream and perfect coffee. I ate turkey and homemade stuffing until I gobbled instead of giggled. The food was a big, wonderful part of the week for me, and so was the time with my people instead away from them. Handsome was off work for four days in a row, and choosing to not lace up and disappear for an hour or two was smart. It was good for both of us this year.

Buuuuuuuut………….

There’s always a big but, right? Especially after several days like this?

Sorry. Let’s try that again:

All that said, as emotionally refreshing as this break truly has been, I am just as ready for a thorough reset. My body craves activity, raw vegetables, and waaaaaay less sugar (all kinds of sugar). My mind craves the satisfaction of having treated myself well. And whether he will admit this or not, my husband is ready for my to siphon off some nervous energy and show up for our time together exhilarated, rested, slender feeling, and energized. All of that together. That’s what running, mild weights, and healthy eating does for me, so it also does that for us.

kale salad with pomegranate — Torn up raw kale with lemon, a drizzle of olive oil, and a whole bunch of pomegranate seeds. One of the simplest, most gorgeous salads you’ll ever scoop into your gravy-weary mouth!

So on this first day of December, as we move away from a magical and delicious Thanksgiving, as we tiptoe into wintertime and all of those related temptations and implications, I am making this new temporary pact with myself:

Simple enough, right? Just daily habits that are sustainable, flexible, and completely geared toward living fully and feeling amazing. That’s what I want. To have a full life and feel great day to day. If along this path my jeans size diminished a bit, then so be it. If not, I’m happy with that too.

How are you feeling physically, post feast? Do you deal with guilt after indulging, or are you at peace? What was you favorite amazing food this past week? How do you plan to care for yourself this winter? Tell me everything!

Take care of your body.
It’s the only place you have to live.
~Jim Rohn
XOXOXOXO

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