Lazy W Marie

Carpeing all the diems in semi-rural Oklahoma...xoxo

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motivation monday: october wrap up

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.

daybreak today and the happy residue of our friday night gathering

Around 7:15 this morning Klaus and I went outside to feed everyone breakfast and to bear witness to daybreak. The inky black sky and diamond moon an hour earlier had whispered promises of an exceptional display, and we were not disappointed.

The eastern sky cracked open and gushed Technicolor all over the farm. All over the prairie grasses and wildflowers, the pine trees and blackjacks and zinnias and eerily decaying summer vines. Something I’ll never capture in a snapshot. That molten energy rushed through the treetops, scattered leaves both downhill and up, and transformed the pond into a pink and orange looking glass. The already dazzling crazy quilt of autumn leaves was for several moments downright metallic. Glittered. And still, the sun was just rising, barely.

 

Almost forty five minutes later, as I sat outside scribbling this in my notebook, broad gashes of light were streaming across the treetops and aiming west, downhill, and straight through me. It was all bold and direct, no longer diffused.  

Everyone around here seems to agree that this year’s autumn transformation has been a special one. We should probably thank the lush, mild summer and gentle cool down for that. The forests and gardens have been changing daily, hourly sometimes, like a twisting handheld kaleidoscope where each leaf is a chunk of tinted glass reflecting against so many connecting mirrors.

I want my eyes and my heart to be mirrors for all of it. I want to always remember how beautiful Oklahoma was in October of 2018.

One day soon we will wake up for our usual routines and see that the trees are bare and the ground is frozen. On that day we’ll find the beauty of course, but it will be different. For now, for today, we will soak up the color and thrumming life and all of this glorious transformation energy. And we’ll count it all joy because it’s so easy. It’s so available to us.

Last night four friends joined us at the farm for a cozy dinner and to finally discuss The Book of Joy. It was a small, organic mix of deeply thinking, tender, feeling people who had either already enjoyed the book or who were interested in it based on piecemeal reviews I had been posting on Facebook for months.

The Book of Joy is just so nourishing, you guys. I highly recommend this slim, straightforward work to people of every religion, every background, every station in life. And I strongly suggest you buy a copy to keep forever; because it seems to be the kind of book that you might read (or at least skim and review) at different times in life and each time glean new wisdom.

Our intimate discussion last night was everything my soul needed. I felt absolute Love in the midst of us all, and my brain kept sparking and coming to life every time someone shared their insights. The fact that my husband was there for it all and a strong part of the dialogue is a brand new joy for me. 

I have tried to make people aware that the ultimate source of happiness is simply a healthy body and a warm heart. ~Dalai Lama

Soon, in addition to so much great material from the book, I want us to explore Ubuntu, the African expression for humanity. “We become persons through other people.” It’s the notion that connectedness is part of our human design, our nature. The idea that we function best when we find other people and live in actual community. Especially as the holiday season opens wide, I would love to really internalize this concept.

Togetherness, intimacy, connection, community.

Daybreak for our hearts and minds and bodies and spirits. Eye candy and nourishment, both. Improving our perspectives and staying aware and very very present. Yes to all of it.

I am beyond excited to continue this dialogue with my husband and our friends and their loved ones, and also with my sister Angela and maybe our adult children, as well as with our friend Kiran, who is Hindu. The diversity of our favorite humans is as mesmerizing as Oklahoma’s autumn display right now.

“The way you see the world,
the meaning you give to what you witness,
changes the way you feel.”
~Jinpa
XOXOXOXO

motivation monday (err tuesday ok): GOALS and VALUES

Intimidation or Inspiration?

All summer and especially last week, lots of my local friends and online acquaintances have been running stand-out races. Big marathons, big goals, fast times, strong bodies. Just amazing, motivating stuff. And after simmering in envy for too many weeks, this most recent rash of other people’s accomplishments has left me feeling great.

I finally feel relaxed about my personal timelines and not at all panicked. Studying, for example, how many years some people have spent working hard at their goals is a huge encouragement for me. I have time. And, I don’t mind admitting this, seeing the price some people pay in pursuit of those goals has been eye-opening. It helps bring my own values into focus.

As with anything in life, it helps to know that each of us has our own set of unique goals, and we should tailor them to our unique talents, lifestyles, and resources. It all just reinforces to me that I need to get honest with myself and focus on some goals that would bring me authentic joy while aligning with my core values and resources, which might differ from the people I have been emulating. I need to focus a little more on what I am doing with my own running and overall fitness, with less comparison to the rest of the world.

 

So I spent some time marinating these things and came up with a short list of goals and values that are genuine for me, in no particular order:

GOALS that are both measurable and long-term

  • Run a sub-4 marathon. I have no clue how close I am right now. And I am a little scared to find out. My focused training weeks this year went well, but I have not progressed much overall, just making small adaptations month to month. My mileage base is strong, so there’s that.
  • Also, qualify for Boston (for my age group that would be about 12 minutes faster than my sub-4 goal).
  • Run a half marathon really close to my brother’s time. (Dream big ok!!)
  • Finish this calendar year by running 2,018 miles EARLY. Take some downtime around Christmas. Only 424 miles to go!
  • Win the Olympics. Ha. And while I am at it, write a best selling novel so my husband can quit his job and we can spend the icy months at the beach. Ok.

VALUES, methods I want to observe along the journey:

  • Continue carving out time for lifting (baby) weights in order to feel really good, improve bodily function and strength and stay injury free. Even when it means sacrificing miles.
  • Evolve my diet safely and sustainably so I can live in a more fat adapted state (Primal? Maybe?) and curtail diabetic symptoms. 
  • Eat well (I feel my best when I eat great food and enough of it) but live life fully with my people, never dieting, not “fueling” constantly or pretending to be in a running vacuum. Perfectionism is a pitfall. And I am so tired of trying to lose weight. I just want to feel good every day and trust that healthy habits work in my favor, long-term. I love pizza and cookies once in a while. That has to fit in.
  • Overall health and balance, pursuing a good, ongoing sense of well being without overuse injuries or emotional burnout. 
  • Keep my running in harmony with the rest of our busy life, not living constantly in a strictly scheduled “training” mode, which leads to burnout and imbalance with friends and family. This means maybe one run per weekend right now, knowing that could change once marathon training starts.
  • Schedule more excursion runs with friends and family. “Iron sharpens iron” and also, it always turns out to be so fun. (I generally resist because I feel slower than everyone, I always have to pee more often haha, and I definitely treasure the alone time. But social runs are good for us too.)
  • Races are exciting and I am enticed by the competition, but they are less important to me over time, in the scope of things, so long as running and other healthy activities can remain a part of my life. I recognize that I need to spend less time and energy agonizing over how many races and fun events I am missing. 
  • Maintain the JOY of running!! I think anything we do for too long at an almost obsessive level can become work, and I want running to be a joyful part of my life for the rest of my life, if possible. So I am happy to allow some breathing room.

To remember my friend Robin’s advice, it’s great to look to others for inspiration, but once that begins to feel like intimidation, it’s time to look away.

Look at a baby kangaroo instead. 

Wish me luck and maybe some wisdom as I sort out exactly how all of this translates to weekly and monthly plans. I definitely do better with at least a skeleton plan and short-term goal or two.

Speedbump:

Something funny is that this morning after I drafted this blog post, I headed to the lake for a speed workout. As I was parking my car, my phone started flashing and buzzing tornado warnings, and the sky turned black. Instantly. I drove the nine miles home through blinding rain and straight-line winds, got the animals safe and happy, and watched the weather on television for two hours instead of working out. I was mad for a while but was able to pull out if it, reminding myself that this is life. Life (and certainly weather) does not revolve around my plans for the day. Also? It’s fine. It really is fine.

Someone in one of my running groups recently posted that an altered workout is actually good for us, because not only does it build mental tenacity; it also keeps our bodies guessing a little bit and makes us stronger in new ways.

Ok. Over and out. Thanks for coming to my TED talk about running goals and values and how I worry about missing out on stuff. 

It’s Fine!!
XOXOXO

 

 

the word for this week is “WHEW”

This past week flew by in a whirlwind of ordinary and extraordinary, with a couple of scary close calls and lots of deep relief mixed in. As the dust is settling before daybreak Sunday morning, I am even more filled with gratitude than usual.  

This is how my strong, sweet husband described it at bedtime Thursday night: “We have had two days that could have brought major paradigm shifts, but here we are resting in our comfortable bed and everything is okay.” I love that. And I am truly thankful for a husband who will speak words this powerful just as I am falling asleep.

Early Thursday morning Jessica had a health scare that brought all four of the parents together in the emergency room. Jess had been sick since the day before, feeling pretty worn down and in lots of pain (she had an elevated heart rate, too) from what we would eventually know was tonsillitis. But before we knew that, everyone was on high alert. 

By mid-morning, she had had tests and received lots of assurance from the doctor plus a few prescriptions and strict instructions to rest. We were all wildly relieved and with her blessing made plans for her to come back to the farm to recoup for a few days.

Klaus is very good at cuddling and watching people be sick. He loves us back to wellness.

It had been many years since we all convened in a hospital room like that, and it echoed both terror and comfort. Because we know God so much better by now. Trust in all circumstances has become such a natural way of life. We sense and believe so deeply how much He wants to help all of us, both with health and medicine and work and finances, the physical realities of living on earth, as well as with human relationships and all things spiritual. It’s amazing.

The peace in that hospital room was as much a relief as her good health report. 

The day before, we had a near miss with a house fire. I had spent the afternoon working between the gardens and the Apartment, where I had turned on a wall unit air conditioner, to cut the humidity. I went outside for a few minutes and returned to the sharp metallic smell of electrical fire. Long story short, the wall unit had a short in it. Thankfully, the sparks and tiny flames in the machine, though they did produce a lot of smoke, did not turn into a true fire, and the house is fine. But it was tense. My husband arrived home within minutes of me turning off all our power. He checked the wall and wires thoroughly. We turned the power back on and went back to life as usual, slightly stunned by everything that almost happened.

More echoes from past trauma, and another example of something which we have experienced before: Our house fire a decade ago was scary and stressful and expensive. But also loaded with blessings. God walked us through that ordeal then, every step of the way. This time, we were glad to avoid it completely.

So much assurance and peace, just to be restored to real life routines, two days in a row.

Before and in between those stories, life this first week of October was as full and normal as ever. My husband continues to work at the Commish under extreme stress but handles it beautifully, if you ask me. We continue to strive for health and peace and beautification around the farm. And gosh we really want to embrace the changing season.

Speaking of seasonal pleasures…

Saturday morning, Jess was feeling like herself again. The three of us took a very late breakfast outside to eat on the deck next to the first bonfire we have had in many weeks. It all happened just as a cold front swept uphill from the pond and a gentle rain tapped on the oak canopy above us. We played outside and luxuriated and talked about everything. 

What a way to start October, what a way to usher in autumn. And maybe this is helping us prepare for so many life transitions already headed our way. The house fire a decade ago signaled an awful life chapter. But I know this one brewing now will be different. I know that in my bones. Tomorrow is a new moon, too, I think. Definitely a time to notice growth.

Later that afternoon, when she was feeling really great and ready to resume her life and gentle routine, I drove Jess back to the City. (She had come to the farm with me on Thursday, without her car since she was too sick to drive.) That drive back was especially nourishing for the two of us. Long car rides have often, over the years, meant deep talking.

I soaked it up gratefully. And this time I was offered two additional gifts.

First, we saw Jocelyn. She was driving toward us on Penn, and it was actually her vehicle I recognized first, “Becky.” I am well acquainted with Becky since she started driving it in Colorado. Then I saw Jocelyn’s beautiful, pale round face and enormous brown eyes, that fringe of bangs beneath her ballcap. My heart leaped. I miss her so much, even with all the good news and encouragement we keep hearing. For a moment it occurred to me to suppress tears in front of Jessica. Then I realized that my body’s initial response to cry and ache was brief. No need to suppress.

Something warm and pleasant washed over me instead, like a touchable veil of comfort. 

Then, after dropping Jess (and cuddling her dog Pippa), as I was leaving Oklahoma City, I noticed the digital marquee on Penn, not far from where Joc would have been driving. It was at KP Supply, a business that for many years has been sharing inspirational or motivational quotes on their sign. Once, they agreed to scroll a Happy Birthday message to Joc, so she would see it as we drove to school that day. They are the nicest people, and their sign always touches my heart. Yesterday this was their message:

You cannot trust your judgment when your imagination is out of focus.

Okay, wow, yes. This speaks straight to my heart for so many reasons. How does it strike you?

I am finishing this post around lunchtime on Sunday. It’s once again raining gently outside, our windows are open, and I am happy to be immersed in all sorts of cuddly activities with my husband and our Shepp. My heart is calm. 

This week’s near misses and moments of rescue, these golden reassurances for yet unanswered prayers, they are altogether a thrilling gift. Life is beautiful and good beyond description. Trusting God with every detail is the most radical, most effective, most deeply satisfying life strategy we have ever tried. He loves us so much, it’s crazy.

Ok. Happy Sunday. I need to go check on my friends who are running the Chicago marathon today!!!

“It’s Not Time to Worry Yet.”
~Atticus Finch
XOXOXOXO

6 running lessons from September

Hello, happy October!! Can you believe it? Does it feel like October to you yet? I still keep thinking it’s June, you guys. Our gradual shift in weather is beginning to convince me, though, and I am actually happy about that. I am on board with the ever-so-slightly cooler temps, the terribly slow-changing leaves, and a few pumpkin recipes. I feel grateful for how gently this new season has arrived.

I’m checking in to review fitness goals, etc.

September was a strong running month for me. I feel great overall. And along the way, a few good lessons were reinforced to me that you might find useful, too. 

001 Those Little Extras are Actually Big Essentials

I am fully convinced that the following rituals and healthy habits have not only kept me injury free since springtime but have also enhanced my general sense of well being:

  • dynamic warm-ups before each run (just 5-7 minutes)
  • deep, slow stretching after each run (breathe light into your muscles, haha!)
  • lifting weights 2-3 times per week (at MOST, and I am talking BABY weights, for maybe 20-30 minutes per session)
  • doing focused core strengthening and one-leg balancing moves when the mood strikes (your core includes a lot more than those flat upper abs, haha! Get strong in your lower belly, hips, & glutes to see a major improvement to running power as well as foot health.)
  • running in a fasted state more often but replenishing with a lot of nutrition pretty soon after a workout
  • spreading protein more evenly throughout the day
  • foam rolling my legs and massaging my feet while watching tv at night
  • YOGA (although I only did it a few times this past month, every time I did yoga it felt luscious and I was reminded to do it more often)
please enjoy my messy weights corner of the laundry garage xoxoxo

002 Adaptation is a Slow, Beautiful Process

What fun that some things that used to be difficult for me, now feel way easier. I am in love with that rush of energy from sprinting an 800m repeat until I can barely feel my feet, or of completing a solid tempo run with energy to spare. Chipping away at a mileage goal is great, but feeling the actual differences in my body is the big thrill. Not too long ago I was scared of certain SOS workouts that I now get excited about. And this will sound ridiculous, but the stronger I get, the higher up to my hip bone I can feel those long leg muscles. That’s crazy. Ha.

003 Quality of Thought is Just as Important as a Healthy Diet

I cannot tell you how many times last month I was having a pretty great run and nonchalantly allowed my thoughts to slip into a sad memory or a frustrating life problem or melodrama, and my body nearly shut down. My legs suddenly felt heavy, my heart rate spiked, and I became hyperfocused on my Garmin, which (naturally) was giving me lots of negative feedback, and it all would make me crazy for a few minutes. 

The funny thing to me is that, sure, running is not always about performance. Often we get out there just to feel better emotionally. And on those, days, I might let my heart and mind wander a bit more and indulge in some crying while sweating. But even then I do try to reign it into a prayerful conversation with God, rather than just have a pity party. And on those days I make sure to set the intention of “slow and easy, mellow effort, low heart rate, focus on relaxing.” It helps. 

On the days I need fast intervals or just want to feel strong and capable, I focus and keep my brain in a very happy lane. I keep the reigns pretty tight on my imagination and also select music and podcasts carefully to avoid a surprise bummer.

004 Inspiration Beats Intimidation

My friend Robin gently reminded me of this a few weeks ago. I have a good, natural tendency to cheer other people on with their goals. It feels great to me and also helps me stay connected to loved ones, like my little brother who recently crushed his half marathon in DC!! And I just love learning from other people’s journeys.

But since I am not personally racing any time soon, and also I am not the caliber of runner most of my friends are, I will sometimes get that dreaded “FOMO” and start thinking loser thoughts about myself. Robin helped me restore my positive attitude. She gave me the vocabulary to draw inspiration from others, rather than allow myself to feel intimidated but their accomplishments.

I love that. And I love Robin.

005 Small Efforts Add Up

This past month I ran a total of 205 miles, but never more than 13 in one day, and I stayed plenty busy the rest of my life too, while not running, ha! The month felt really easy. I think it’s noteworthy and exciting that we can gently increase our running volume each week (each day) while staying active, productive, healthy and happy in the rest of our beautiful lives. For all of September, I never once felt so drained that I could not do my housework, farm stuff, gardening, or hanging out with loved ones. I’m thankful for that. Just a good reminder that a little extra each day, especially at an easy pace, adds up.

006 Gratitude Always

Every single run, even the ones when I tripped and bloodied my knees and elbows, ended with giving lots of thanks. And I think it matters.

Thanks for every single mile, for the health and strength to do it, for the freedom and safety, for the financial means to buy good shoes and have a car that drives me where I want to run, for the abundance of time to do something I love that greatly enhances my health, for the emotional release of it all, the mental sharpness and alone-time therapy running provides, the weather and scenery, just everything.

Sometimes after a run, I would thank God for answering my worries about a family member or for urging me to do something that day which maybe had not been on my radar yet. He talks to me, and I feel connected in these solitary hours. I am super duper, very extremely thankful.

What do you think of these lessons? Do they ring true for your running or for some other part of your healthy life?

October has already started strong for me, with a 10-mile easy run yesterday and 8 miles with my friend Sheila today, which included a really fun fartlek workout and breakfast together afterward. I am excited to chase a few goals leading up to Halloween, and the “run the year” finale is well within reach.

I have no idea about races any time soon, but whatever life brings I’ll hold these seven lessons close along the way.

Happy Running! Happy Everything!
XOXOXOXO