Saturday, February 28, 2009
Wednesday, February 25, 2009
I totally did not get why Bob got so upset last night on the Biggest Loser. Or any of the contestants for that matter. Many of them had to switch teams, but big deal. Bob and Gillian are both good trainers, and they are still all about helping them lose weight. I know there are attachments that can develop with a trainer, but seriously several of them were in tears over it, and Bob was just acting weird. I didn't get it. It was sad to see the father and son brown team split up though.
I definitely have a favorite team now-the blue team, cousins Sione and Filipe. I was bummed they didn't win the "mud" challenge, but did anyone else think that Tara was not going all the way down to the ground on that challenge? I thought she was cheating. I hope she goes home soon, she is getting on my nerves. Part two is tonight, so we'll see who gets the boot.
Running Update -Back on the Road Again
These last few weeks I haven't been able to run much but now that my foot is feeling much better I feel like I'm getting my running mojo back, and I 'm getting back into my half marathon training groove.
I don't want to overdue it too fast, so I'm easing back into longer distances. I ran 3 miles yesterday, took a 3 mile walk with the family last night, and ran 3 miles this morning. Tomorrow I may or may not run, haven't decided. Tomorrow night I have a big basketball game against the top ranked and undefeated team in the league, so I need to conserve my energy. (our team is in 2nd place) I'm also using ice after all my runs, even short ones, for 5-10 minutes. The results seem to be great, it is reducing soreness and increasing recovery.
Along with running again, I feel like I have a renewed dedication to eat healthier. It is so easy to not eat right when you are injured and aren't exercising. So it's leftover spinach and chicken salad for me today for lunch.
Monday, February 23, 2009
This book is a great resource on injuries for runners.
Don't Run....when you are experiencing a stabbing, wincing pain, or the pain clearly forces you to limp or alter your stride it, or when the pain grows worse upon running, etc.......
Saturday, February 21, 2009
Friday, February 20, 2009
Tuesday, February 17, 2009
Last year the Health and Wellness committee sponsored a Step Challenge and sold employees little pedometers to track their steps for 3 months, and those that had more than a certain number of steps were entered in a drawing for a Wii fit...... many employees participated (including myself) and it was a fun event.
I decided that the committe should build on the Step Challenge from last year and have a "Become a Runner" challenge. Originally I was calling it the "Half Marathon" Challenge, but then I changed it to make it more accessible to all running levels. This past week I made a presentation to the committee, asking them to sponsor this challenge for our employees......here is how it would work, as I presented it:
2009 “Become a Runner” Challenge
The Become a Runner Challenge basically is all about getting our employees involved in running/walking a race together. I think the right distance would either be a 10K or a half marathon. ( I later revised this to say 5K or whatever would get the employee moving)
We could identify a race or several races that we as co-workers could participate in together, and have them sponsored by the Health and Wellness Committee.
We would invite our employees, spouses, friends, etc to run in these races together. The goal is not to win, but to finish. It would be great if we could get 10% employee participation.
For employees, we would issue the challenge and encourage people to register for designated race(s). Then, they would notify the official team coordinator (TBD) that they plan to run the race.
Then, if they complete the race---even if they only walk—they will receive the following:
--An official Team t-shirt. We will all wear these the day of the race.
--Reimbursement for their registration fee.
--Official public recognition at the next All Employee Meeting following the race.
In addition, we could measure improvements in all kinds of things for our employees, such as BMI, weight loss, heart rate, cholestorol levels, blood pressure, increase in distances ran, etc, etc.
I then gave the committee a list of all the health benefits that runners experience. Much of it was what I shared it one of my previous posts.
I also floated the idea of employees traveling together to a race destination, and also the idea that the company could reimburse 3 or 4 race registrations a year for each employee as an ongoing benefit.
I do not know if any of these ideas will go anywhere, but the committe seemed very interested...I will keep you all posted.................
Saturday, February 14, 2009
Friday, February 13, 2009
Tuesday, February 10, 2009
The one picture is a cemetary I get to run past on some of my runs.....
A few of my runs take me onto dirt roads, which my feet enjoy...
We do have nice sunsets in Kansas, I will say that much....
Life is a highway, and I'm gonna run it all night long..........
I get to run past a now defunct amusement park called Wild West World (seriously, that's what it's called)
A creek and a road through a park near my house.......
There you have it....some of my running scenery! Now don't all rush out and move to Kansas at once.....
Saturday, February 7, 2009
running relieves stress/anxiety/depression---running really can alter your mood, and make you happier than those that don’t exercise….call it endorphins, runner’s high, whatever…try it and see for yourself, it works….when you run you are focused on the road in front of you and all those work or family related stresses just seem to disappear…
running can help you achieve/maintain healthy body weight----you burn calories when you run, which means that running can be a great way to lose weight….and the beauty of it is that it doesn’t matter how fast you are…it’s not about speed, it’s about duration…I have seen this first hand in my own life, by losing weight myself….running and a healthy diet can lead to a proper BMI
running gives you a sense of accomplishment---running is a very challenging activity…even running a few miles a day can bring a great sense of pride and accomplishment to your life…and, as you run longer and farther, the sense of achievement will grow and you’ll learn more about setting and achieving goals, and you will have an increased level of self esteem and confidence…
running can lower your blood pressure---yep, it’s true…running can lower your blood pressure….running causes your cardiovascular system to pump blood through your body much faster….it causes arteries to expand and contract more than usual, which keeps your arteries more elastic, leading to improved blood pressure…
running improves lung capacity---the deep breathing required when running causes using more lung tissue, which leads to stronger and more efficient lungs…
running strengthens the heart---another great one…my dad had a heart attack a few years ago, so I know how important it is to have a healthy heart….the sedentary person has a heart that beats 36,000 times more each day a runner….why? because running keeps the arteries open…hearts become stronger because they are contracting more, which leads to a more efficient cardiovascular system and helps in the fight against heart disease…
I could go on and on about the benefits of running---there have been studies that show running helps reduce the risk of high cholesterol, cancer, and diabetes…that it boosts the immune system and slows down the aging process……but really, the reason I think you should start running is because I think running will help you to enjoy life more, help you to become a better person..…running clears your mind and helps you feel more alive by bringing you closer to God’s creation….
And something I’m discovering is that running can make you feel a part of a greater community----even though I run alone, I know I'm not alone....I know there are others experiencing the same agony and pain and joy that I am experiencing during runs and races and injuries....in a sense it seems that we understand each others experiences…..
To my fellow runners, I want to say keep running, and keep encouraging others to join us on the road……let's get some of our friends, family, and co-workers out there with us on the path to a healthier, happier life....
Thursday, February 5, 2009
I ran track in junior high, mostly because my friends and cute girls were all on the track team. My event was the 800m and I wasn’t very fast.
In high school the only running I did was around the bases as part of the baseball team. And since I didn’t get on base too much, I didn’t have to run very often.
And then in college I think I ran once or twice, not sure exactly why. Probably bored.
But I remember living with a guy right after college, Richard, who was a runner. He ran most mornings, and I remember seeing him get really fit. He lost a lot of weight and got into great shape. Though I didn't start running at that time, the running seeds were planted.
So years go by, and I'm working on a career, married with kids and overweight.
And it's been more than a decade since I ran.
But I remembered Richard, and how running worked for him to lose weight. Besides, it seemed like all the runners I knew were in great shape. So I took up running. And got hooked. And I lost weight.
But it didn’t happen overnight.
I still remember the first time I went for a run, for exercise. I couldn't even go down the street and around the corner, which was about two blocks, without stopping to walk and being out of breath. I was way out of shape.
My first 5K was brutal. My body was not even close to being ready to run 3.1 miles. But I had a free entry offered to me through work, so I signed up. I don't remember my time, but I think I walked pretty much half of it, and felt soreness in my legs for a week afterward.
But, much as I would have liked to, I didn't give up. I kept running. My second 5K was much like the first. I wasn't ready, and my body got pounded. But it was at that race that I was first attracted to the whole "runner community" thing. So again, I kept running. And observing. And learning.
I started to really enjoy going for runs. My one mile loop didn’t seem as far or as hard as it did before. I started running further distances. And, I started losing weight. I lost about 30 pounds in a year, largely attributed to eating right and running. I felt better about myself and I had more energy.
Somewhere in there I think I decided that I was a runner. At least I started to think of myself as a runner. I was reading running blogs and running books. I found some great running podcasts. I ran a couple more races, and started to feel like I was a part of the running community now.
I am still not very fast, but I have discovered that it doesn't really matter anyway. It's all personal. And I am surprised to find myself saying something like “oh, I’m just running 4 miles today,” as if 4 miles is not that far. It just shows how far I’ve come. And I am learning about things like speed work, tempo runs, and GU.
And, I have decided to challenge myself to run farther than I ever have. To run a half marathon. 13.1 miles. I am doing one in the next 3 months (barring injury), and am looking forward to the accomplishment. From there, who knows, maybe a marathon?
Tuesday, February 3, 2009
The good news is that the doctor didn't see a stress fracture in the x-ray, but he did say that sometimes a stress fracture won't show up for a couple weeks because it's so microscopic. He diagnosed my injury as a deep bone contusion, whatever that is..... I'm still trying to figure out how I injured myself....the only thing I can think is maybe I landed on a sharp rock and hit my foot on it just right. There a couple of spots where I run that there are some larger rocks along the shoulder of the road. Might be that. Might not. I don't know.
Anyway, the doctor said I can't run (or play basketball) for 2 weeks, so I am going to change my fitness routine to try to include elliptical or spinning. Anything that doesn't put stress or pounding on my foot. I also want to use this time to work on my core. He said if it still hurts after that two week period, I'll need to come back for another x-ray, to see if there really is a stress fracture. If not, I can start my running training again. If it is, then I'm off for another 4 weeks. Either way, since the OKC Half isn't until April, I should have plenty of time to get back on track with my training plan.
ChicRunner is giving away a book on eating healthy, called Eat This, Not That, check it out on her blog to enter to win!