Weekly Workout/Healthful Living Support Group Aug 31-Sep 6

[Leslie Ferguson]

For any lurkers or newbies. Thought I'd pitch the name of the thread in the title to let folks know what we are about. We've got a merry band of regulars but look forward to sharing with anyone who is looking for a little support either in the workout realm or in the healthful living (they are tied together in my opinion). There are no ground rules here - just come and go as you see fit. Hopefully we are encouraging and understanding of where people are. The regulars here run the full gamut of workout routines (dedicated runners like me) to those who are just starting out and/or don't run but do other (more interesting in my opinion) forms of exercise - everything including yoga, pilates, spinning, walking, swimming, golf, and many others. Come join us and let us help you (and in return help ourselves) live the life both with your workouts and your healthful routines.

Now for the first report of the week:
What a day! The conditions on the race course were brutal and most everyone that I talked to after the race did worse this year than they have in the previous 2 years. In fact one of my fast buddies (and he is a 3:05 marathoner) did 10 minutes slower than 2 years ago which was his slowest 1/2 marathon to date. I was a full 4 minutes slower (which in retrospect isn't that bad but still...). I came in at 1:38:15 which is just a little faster than my marathon pace But it had to be about 80 degrees and 75-80% humidity when we started, light rain before sunrise, no wind, generally oppressive. But I'll take the time and chock it up to history.

On a positive note the new shoes seemed to work out - at least they didn't kill my feet. Funny thing, they buffed part of the callouses off the balls of both feet. I didn't have any more wear on my feet which isn't atypical for new shoes anyway. Now the real test - will they hold up and not stretch out once they get wet (and they were soaked today!).

My workout routine for the week:
Sun - race (done)
Mon - XT weights and maybe 4 miles easy
Tue - 40-50 minutes tempo
Wed - 3 miles at race pace
Thu - 7 miles easy
Fri - off
Sat - 17 miles long

Healthful living:
1. Follow up with a couple outstanding medical appointments (endocrinology and IM).
2. Guard my shoulder (so far no issues from racing today but it's still early).

Hope that everyone is having a safe Labor Day weekend and I look forward to hearing about the new house (Jackie) and how the late summer is shaping up out west (Minky, Laura, et al.)

Peace for those who need it - and I hope that a couple friends who have been on hiatus are back with us shortly - Jasmine for one. BTW - has anyone heard from Susan recently? I assume she's still in MA but then again...

Peace to all and I'll see you in the funnies,
Les

[greysangel]

I'm going to jump in I was on this thread for awhile and life got busy!


Les - sounds like you did great despite the brutal conditions. Running is one of those things I would love to love to do if you know what I mean I just haven't been able to get into it outside. Perhaps if I didn't live in a city, I would be more easily inspired!

Today's workout is my love/hate relationship...legs. Love because it's easily my strongest body part. Hate, because I'm sore for three days afterwards Squats, Lunges, Hack Squats, Hammie Curls, Deadlifts and Calf Raises...just enough to completely fry me! I also plan to hit the bike for an easy 30-40 min ride...no sprints, just moderate high today.

Today is also back into strict eating. Yesterday we went to a BBQ and the burgers were a tad on the greasy side Plus the slice of cheesecake, despite being light, was enough sugar to make me feel a little draggy this morning.

meal 1 protein powder/oatmeal
meal 2 cottage cheese oat pancake
meal 3 chicken barley mushroom soup
meal 4 black beans /tuna
meal 5 pork tenderloin with warm mushroom salad (this month's CL)
meal 6 cc/mixed frozen fruit

I continue to be amazed with my body's determination to stay at my current body weight. I had touched down to 195 and now I'm back up to around 198-199. It could be muscle growth, it could be a set point that I'm not strict enough to break through...not sure, but it's hard not to be disappointed.

Stay strong everyone!

[jazzyjas]

I am here and feeling that new year commitment (as a school teacher I still consider September a time for new beginnings -- fresh notebooks and newly sharpened pencils).

Thanks everyone for your warm wishes -- the memorial service went well and was well attended. This weekend has been somewhat self indulgent about how I spent my time (not great for the "to do" list but great for the soul).

Les -- i just finished Lance Armstrong's new book (written by Sally Jenkins which means it is well written) and it gives a lot of perspective on losing as well as winning. there are times when our race times aren't what we want them to be -- the important thing is not quiting -- giving it your best. Good job on the half -- be glad you are well enough to run. I highly recommend the book it is an easy and quick read.

Since school starts on Tuesday (and the gym was closed today -- it will reopen tomorrow after the yearly remodeling) that will be the day to get back on track.

goals for September:

average one three mile loop dog walk a day
get back on track with food journaling
weight lift at the gym 3X/week
4 + other activities/week (belly dance, 30+ min cardio, biking, kayaking)

Looks a little ambitious, let's see about this week
Sun: 3 mile loop [done]
Mon: 3 mile loop [I better get out there]
Tue: 3 mile loop, weights
Wed: 3 mile loop, maybe bike (if not on Thur)
Thur: 3 mile loop, weights, (bike if not wed)
Fri: 3 mile loop, (maybe kayak depending on weather and family obligation -- otherwise pack my grandmother's apt.)
Sat: 3 mile loop, weights

Looks like I'll have to do 30 min. cardio at the gym on weight days since I don't have belly dance this week and some of the other activites are maybes

JeAnne -- welcome, you always impress me with your determination -- I am sure you will make it past this plateau

Jas

[Minky]

Thanks for getting us started this week, Les

My good intentions for getting to the gym today were thwarted by an impromptu swim party for DS1's soccer team. They won their tournament this weekend (yay!) so I was happy to give up the elliptical for lounging by the pool. After all, it's still hovering in the 90's here....arrgghh.

So, here's the rest of my week:

TUES - 30 min cardio/weights
WED - kickboxing
THURS - light cardio/weights
FRI - kickboxing
SAT - step/strength class

Jasmine - I'm glad the service went well and was so well-attended.

And welcome to JeAnne

Have a great week, everyone!

[cinbis]

Les-congratulations! I love Jasmine's post and couldn't say it better! I'm so glad your feet felt okay....I was thinking of you and was concerned about the damage the other running shoes had done. You're really not resting until Friday? And 17 miles on Sat! Wow! Thanks for the plug for our thread!

Jasmine-thanks for the review on the Lance Armstrong book. I'm planning to buy it for DH's birthday this month. He really wants a new bike, but since I can't pick that out, I thought the book would be a good gift. Good luck with your first day of school!

JeAnne-Glad you joined our thread. Maybe some of your good eating habits will rub off on me!

I was opening a window yesterday and it was a little stuck. I jerked it and hurt my shoulder. I'm so surprised how a little movement could cause so much pain. Moving my shoulder or arm up seems to be the most difficult movement. It is a little better today, but I decided to take the day off in hopes that it will be better tomorrow. I'm a little up in the air for my workout plan because of this.

Sunday: walked early in the morning - 45 minutes
Monday: off
Tuesday: depends....maybe Pilates
Wednesday: cycle and run
Thursday: weights - lower body
Friday: cycle and run
Saturday: run

It sounds like a rainy week so I'm not sure if I'll accomplish my outside running plan.

I was wondering if anyone listens to music while they run. I do when I walk, but find the CD player too cumbersome when I run. I'm thinking about "borrowing" my DS's MP3 player and trying that out. I'm sure all of you long distance runners wouldn't consider it while running outside, but what about on the treadmill?

Cindi

[karen w]

Can I pop my head in once in awhile too?? I'm not a runner(never was and never will be!!). I have something called OCD(Osteochondritis Dessicans in both of my knees. My left one was operated on ~9 years ago; my right one is still doing O.K.-no major symptoms, YET! BUT...I have turned into an exercise "junkie" over the last few years. After my third child, I decided to get back into doing the things that I enjoyed many moons ago BK(before kids!). My passion was always swimming. I now swim ~1 1/2 miles 5 days a week.

I was so proud of myself this past week. Our YMCA closed for the week for it's yearly "shutdown". Once a year they do this just as school is starting to make much needed repairs, paint etc... Well, I woke up every morning at my usual 5:30a.m., and went for walks. I guesstimated I walked about 3 miles each morning...AND ALMOST GOT LOST ONE MORNING TOO!! It just always makes me feel so good and alive to get up early, and get the day going with some activity.

Today was back to the pool for my swim, and it felt so good after the week off! The rest of the week will be swimming as usual. I know I don't have alot of variety in my routine, but I stick to what I love, and it's gotta be better than nothing!! DH and I did just order a recumbant exercise bike for the house, so that should help add a new dimension to my rut...uh, I mean routine .

As for the "healthful" living aspects of this thread...uhm, well, uh I gotta go do that yearly women thingy, so I'll call this week for an appointment.

See ya around!
Karen

[Laura]

I am here and happy to report I had a great run this morning. I really needed it as my last 3 runs have made me feel horrible. I have come to the conclusion that my body does not cool itself off well; thus, when I am running long distances in the heat, if I am not properly hydrated, my heart rate gets too high. This morning the temperatures were cool (we only hit mid 70's by the late afternoon ), and I just felt good the whole run. My right knee bothered me a bit, but it feels fine now, and I didn't even ice it.

So for the week:
Monday: 13 mile run - done
Tuesday: 2 mile walk, upper body weights
Wednesday: 3-4 mile run
Thursday: 6 mile run
Friday: rest
Saturday: 14 miles

I can't believe the 1/2 is now less than 4 weeks away. I felt good enough this morning though so I am not really freaking out.

It is wonderful to have new members joining us. I am looking forward to the time after my 1/2 when I can focus on somethings other than running. Namely, I really need to get back to weight training. Karen I love to swim, unfortunately, I don't have access to a pool anymore. My kids are swimmers so I am at a pool almost everyday, I just don't get to jump in myself.

Cindi~ I hope your shoulder feels better soon. Minky, I will try to send some of our cooler temps your way as long as you don't send the 90's back down to us.

JeAnne, I am sure the breakthrough will come. I have not been nearly as disciplined as you with the weights, but I had hoped that all my increase in cardio might help me lose the last 10 pounds that I want to lose. Nope, nothing. Of course, I am not very disciplined in eating either. What I have noticed about you through your posts over the years, is that you are focusing on the athlete that you have become. Do what is necessary to make that athlete stronger and the changes will come.

Jasmine, wow, that is quite a schedule. I promise when I finish this half, I am going to mix up my workouts!

Les, thanks for getting us started and making such a warm welcome to others on the board. I am sorry the conditions were so bad during the race, at least you know they won't be like that for your marathon!

[JackieO]

Hey, despite my "sluggo" status for the last week (no health club membership, but DH will take care of that tomorrow), I am going to continue talking with you folks, my motivational group.

Minky -- I took off today for "shopping" in the greater Lambeau Field area. I normally look at a map, know where I'm going and get there. Today I thought, "I have to learn the area, so let's just follow my nose." Ha! I wasted at least 20 minutes driving around in circles until I finally stumbled onto the mall, where I bought DS new boxers, socks and shorts (he had a better offer and went to play tennis), found my way to the Greatland Target and the liquor store , and then went to Linens N Things where I needed to pick up some shelving and linens.

DH and I then spent an hour or so in the garage, breaking down boxes and packing the packaging paper into garbage bags for the garbage pick up on Wednesday. The sad part of it is, we only got through about a third of the stuff we have to dispose of! :mad: Our haulers only accept up to 10 bags of stuff, so we will be filtering this packaging material out over the next several weeks. Oh well...

DS is actually looking forward to school starting tomorrow! I am so glad....he went golfing with some new friends yesterday and played tennis at the HS and roamed the neighborhood this afternoon.

Les -- glad to hear you completed your race with good feet! My feet just ached after reading your posts about those bad shoes.

JeAnne -- welcome! You amaze me with your workout dedication. I have been off for a week because of the move and frankly, I haven't missed going to the gym! I'm hoping that's because I am in the throes of moving and settling in....I have noticed how defined my upper arms are while toting boxes around the house, and I'd like to KEEP that.

Help me with motivation, okay?

Karen, Jas, Cindi, Laura -- great to see you. Here's to a good fall/school year, etc.

Signing off -- I am going to set up my crockpot for tomorrow night's dinner and get my clothes (and force DS to get out HIS clothes) for tomorrow as well. New home, new resolutions, new routine....

Jackie

[Leslie Ferguson]

Welcome to JeAnne and Karen W! Alway glad to have new (and returning) folks visit the thread. Karen - there's nothing that says that anyone has to run - this is a workout thread that specializes in other types of workouts, even though my workout of choice these days is running. I too love to swim and have done biking in the past. But my passion any more is marathoning. Thanks for visiting.

Wow! What a lot of movement today - I looked in this morning and there was the post from JeAnne, and now look there are a ton more!!

JeAnne - I echo Laura, things will move for you - especially looking at your plan and the effort that you put into your workouts/nutrition. And that leg workout - I think mine would be sore for three days too if I lifted like that.

Jasmine - I'm glad that you are looking forward to this September. Must be a lot of new faces coming your way this time of year. I forgot already - what age/grade do you teach? Thanks for the recommendation on the new Lance Armstrong book, sounds like it will be something good for me to read. I tend to struggle with racing and doing my best. Sometimes good enough just isn't (if you know what I mean). As much as I say that I'll be happy to finish I always want to do better (run faster) every race I run. Races like Saturday really help me keep my perspective.

Cindi - Luckily I caught my shoes before they did bad things to my knees (that was next I'm sure). Just the feet - but that was plenty. Funny thing about my schedule - this week is actually a fairly "easy" mid-week (in perspective) only 9-9.5 "quality" miles (those that are at a pace above long run pace). So I should be able to swing into the Saturday 17 on relatively fresh legs. But for now my legs are a little spent - racing a half is still hard. Hope your shoulder heals up quickly - speaking from the experience of a nagging shoulder they are never fun. And based on my hearing condition (hard of hearing in both ears) I don't listen to music anywhere - just too hard to get music that I can really hear and still not bother the people around me.

Minky - 90s in Idaho! Yuck - almost as bad as they are here. I'll hope that you get better weather soon - I'm looking forward to cooler weather - but know it probably won't be here for at least a couple more weeks.

Laura - Good to learn the issues with your cooling system and hydration now. Never good to have issues like that but now that you've ID'd them you're certainly in a better condition to run/exercise safely. Best to you as you kick into the final days of your training. I'll be thinking of you as your race approaches. Good for you to stick with it and you'll do fine - trust me.

Jackie - Positive thoughts to you for motivation in your new environment. Hope that you find that place that you thrive on to exercise and get the fresh air that you so enjoy. Great that DS has been so well received by the new neighbors. I bet that gives you a great peace of mind.

Just reviewed this post - WOW how long. I hope they actually let me post it.

Check you all tomorrow and peace to all the new folks, enjoy the ride.
Les

[Kristine]

Popping my nose in to ask Jasmine the title of Lance Armstrong's new book (I'm sure I could just look it up ). I really enjoyed It's Not About the Bike and would love to read the new one as well. What can you say, I love Lance... lol

[greysangel]

Thanks for the warm welcome

Cindi- Part of my reluctance for not running outside is lack of music I love having music when I'm doing my cardio...I really feel the beat helps push me forward. I know mp3 players are great and they have ones that strap onto your upper arm. I have a sony cd player that has a hand strap which I find very comfortable for the tread and the eliptical. When on the bike, I just strap it to the handle bar

Karen - I agree. I love working out in the morning. I started to do it in the morning when I was coming up with too many excuses in the evening But now I find that workout just totally invigorates me for the day.

Jackie - Moving is a total workout!!! I remember the weekend we moved, I was sore for days with all the lifting, climbing stairs, pushing and cleaning

Kristine - I love Lance too I think he is an absolutely extraordinary athlete.

Today I did spinning for 40 minutes and then an ab session..crunching and woodchopping until I could do no more

Have a great day everyone!

JeAnne

[karen w]

Thanks for the welcome, guys.
Well, I had a great swim this morning. It's amazing how good it feels after a week away! I only wish my hair and skin loved it as much as the rest of my body! If anyone has any advice on that front, I'd love to hear from you.

I too needed to listen to music during my walks each morning last week. I used DH's walkman every morning. I could see how it would be quite cumbersome if I were running, however. DH picked it up to use just yesterday. . . and. . . oops. . . dead batteries! . Guess I used it alot last week!

Have a good week!
Karen

[ellery]

As both a lurker and a newbie with way too much time on her hands, I've been surfing all over the boards and have been very impressed with how many people write in and I especially enjoy seeing so many different parts of the country represented. I'm sorry to say that I'm not a runner, although I'd like to be. I seem to be built wrong, in that I am chronically battling plantar fasciitis, so that my most recent efforts to take up running seemed doomed to make me head back in for a cortisone shot in the heel (yowch!!!!). It seems insane to me that someone can't run if they want to, but I thought I'd garner some opinions on the subject.

I've always been best motivated by goals, and have done competitive things in the past, but am now floating along, with no real goal to shoot for. I'm athletic, teach aerobics, ride my bike, etc. but I'm searching for a goal. I'd thought it would be cool to train for a 5K, but the feet are standing in the way.

Any advice? Would good shoes fix it? I know my technique is technically wrong in that I have this "prancing" thing going on (toe-heel versus landing with the whole foot or with the heel first), but "prancing" seems to cause the least jarring, for lack of better word.

Help!

[heide]

Hi all! Welcome JeAnne and Karen!

I can't believe it's already Tuesday! Yesterday wasn't a holiday here, so I'm not sure where this week has gone.

So, I played in the President's Cup golf tournament on Saturday. I didn't play outstandingly but I did manage to play well enough to take home some crystal. I won 3rd place net, for women, and the longest drive for women. Yay! I spent the rest of the weekend recovering.

Other than that, folks are starting to come back to town after summers away, so my schedule is starting to fill up again. Here's the plan for the week:

Sunday: rest
Monday: oops
Tuesday: golf 9 holes
Wednesday: tennis lesson
Thursday: golf 9 holes
Friday: singles tennis
Saturday: golf 18 holes

It's good to see everyone here, healthy and committed to a healthy lifestyle.

have a great week,
heide

[Leslie Ferguson]

Welcome Leah! Good to have you check in and hope that we can help you in your motivation for exercise and healthful living.

Originally posted by ellery
As both a lurker and a newbie with way too much time on her hands, I've been surfing all over the boards and have been very impressed with how many people write in and I especially enjoy seeing so many different parts of the country represented. I'm sorry to say that I'm not a runner, although I'd like to be. I seem to be built wrong, in that I am chronically battling plantar fasciitis, so that my most recent efforts to take up running seemed doomed to make me head back in for a cortisone shot in the heel (yowch!!!!). It seems insane to me that someone can't run if they want to, but I thought I'd garner some opinions on the subject.

I've always been best motivated by goals, and have done competitive things in the past, but am now floating along, with no real goal to shoot for. I'm athletic, teach aerobics, ride my bike, etc. but I'm searching for a goal. I'd thought it would be cool to train for a 5K, but the feet are standing in the way.

Any advice? Would good shoes fix it? I know my technique is technically wrong in that I have this "prancing" thing going on (toe-heel versus landing with the whole foot or with the heel first), but "prancing" seems to cause the least jarring, for lack of better word.

Help!

You don't have to be a runner to work this thread. As you can see there the full gamut of exercise routines here - Belly Dancing, Golf, Pilates, etc. But to your questions and issues with PF. I don't have the problem but my coach and a couple other runners do. One of the way that my coach helped his PF was to get good orthodics. Ice can help but probably only after the PF becomes a problem (my opinon). Good shoes should help any foot problem. I recommend going to a good shoe store that specializes in runners/walkers - not Foot Locker or Champs but a place like Fleet Feet or a store that just specializes in running shoes. Have the clerk look at your stride and gait and recommend a shoe for you. The initial fitting should take about 30-45 minutes to complete (normally does for me) and you'll hopefully get the chance to run/walk either on a treadmill in the store or just outside the store to test your shoes. Gait analysis is one of the things that a good shoe fitter (don't like salesperson because they shouldn't sell you shoes but should get you the right ones) should provide taking all your leg/foot issues into account.

A goal? Why do you have to run a 5k? Why not start with power-walking a 5k for time then work up to run/walk the next and finally run the last one. A couple years ago LW worked her way into walking a half-marathon (she's certainly not a runner -- flat feet et al) but walked a half-marathon in just over 3:30.

Hope that helps and ciao,
Les

[ellery]

thanks Les for the hearty welcome! I just moved from VA and you've reminded me of that good ole VA hospitality. Down here they consider VA the North. Ack! Will that war never be done?

Yeah, I'll consider your suggestion to walk a 5K and I will try a running store for some good shoes. I know that if I walk a 5K I'll just stare wistfully at the runners and wonder what's wrong with me. I've never heard of anyone else having so many problems with their feet, and certainly no one who hasn't been able to be a runner. It just seems like such a simple exercise. I want to be a runner. I want to be able to talk the runner talk and swap times and eat with the cool kids at lunch. Oops, scratch that last part...

Leah

[615bride]

everyone's posted so much already!

Gel questions for the distance event BBers: My schedule calls for nine miles on Saturday and due to my slow pace of late I will probably be at the lake for 1:40 at least. Is it time to start taking in gels or GU? What brand and flavors do you like? Does anyone here marathon without them?

Sun - 20 min walk and weights
Mon - rest
Tues - ran 3.3 miles
Wed - swim
Thur - run 3.3 miles
Fri - rest
Sat - run 9 miles

Stay healthy everyone!!

[d_ferrero]

Another ex-regular poster (now regular lurker) checking in to say hi. And happy September! (which has always meant new beginnings to me too jas... probably because both of my parents (and several aunts/uncles) were teachers.) Where did the summer go? I confess I didn't spend most of it in the gym -- life just got in the way (although healthier eating habits have helped me drop a bit of weight in the interim). I started back at the gym doing regular cardio workouts in early August, and plan to return to weight training this week. Happily I've found that my stamina and endurance is returning quickly -- which has gone a long way to keep me motivated thus far. (Well that and the fact that I volunteered for the "gear and tent" crew for this November's Breast Cancer 3-Day in September -- and as a consequence will be lifting 50-70 pound luggage for three days straight. I'm beginning to think walking last year was easier. ).

At any rate, my plan for the week is:

Tuesday: cardio/upper body weights
Wednesday: cardio/legs and abs
Thursday: checking out a new aerobics class -- I've heard they've changed since the 80's and I agree with Jeanne... music's a great motivator...
Friday: TBD... probably cardio and some yoga
Saturday: weights - arms & legs, and dancing in the evening.

[MaryH]

Originally posted by 615bride
Gel questions for the distance event BBers: My schedule calls for nine miles on Saturday and due to my slow pace of late I will probably be at the lake for 1:40 at least. Is it time to start taking in gels or GU? What brand and flavors do you like? Does anyone here marathon without them?

Can't say that I have lots of "experience" with long distances as I am currently training for my first half marathon, but I have read that you should take a gel or GU after an hour. After that, it's kind of individual, some take one every 20 minutes, every half hour, every 45 minutes after that. A lot of that depends on how well your stomach tolerates it. But also important, especially if you're in hot weather, is that you get some sport drink in as well as water during the longer distances. It can pretty much be what you want, i.e. Gatorade, Poweraid, whatever and if you know what the sponsor is for your event you may want to try it out BEFORE the race. Some people will run fine on Gatoraid with no stoamcah problems, but if you take something different during the race, it may not work for you (i.e. upset stomach, don't like the taste, etc.) As far as brands/flavors - I just tried one that is a strawberry flavor that was pretty good. Problem is I can't remember the name but I know it WASN'T GU. ( Editing to add: it was a Cliff Shot.)

Good luck on your training/race.

[615bride]

I bought a Carb Boom Kiwi Strawberry today because I heard they are not as thick as Power Gel. I've started wearing a Fuel Belt so I carry my liquids with me. Lemon Lime Gatorade is what is being served at the marathon and I tolerate that just fine so I think I'm in good shape. I guess I'll try the Carb Boom at the hour mark and see what happens. Anyone else??

[Laura]

Okay re gels, I have now tried a lot of them. I don't know if it is psychological or what, but when I go on a long run, I start off with half a gel pack. It just seems to get me off on the right foot. I have another one about 6 miles. Since I am only doing a 1/2 I have never done more than that. Yesterday, when I ran my 13, I took two of my fuel belt bottles and filled them halfway with water and froze them. Then I added gatorade just before my run. It was really good. Not to sweet, but definitely added something to my hydration.

I like the vanillas the best. Currently my favorite is the clif shot vanilla, although the vanilla gu works well too, but it does seem to be a little thicker. CarbBoom was almost too thin as it ran all over my hands on my run.

You should try some accelerade, admittedly (I have only tried the fruit punch flavor) it does have a weird aftertaste, but it has really seemed to help with muscle recovery the few times I have taken it.

Heide, congratulations on placing, that is awesome. I still have the cup I won in a closest to the pin contest for a law firm golf outing.

Dolores, glad you de-lurked to say hello and that things are going well for you.

[Leslie Ferguson]

...where to start...
Welcome back Dolores we've missed you. Glad to hear that things are working out well with your new job. I commend you for the work you are going to do for the Breast Cancer 3 day event. Lots of folks don't think about the crew that lugs all the good stuff around - even if it is "only" tents etc. Music is a great motivator for me - my only issue is I can't really hear music when I'm working out because of my hearing condition so I just don't listen because it doesn't bring me the joy and pop that it used to when I could hear it (sorry about that ). But that doesn't keep me from singing to myself when I'm on the road alone - helps the breathing.

Bride - I've consumed more gels than I'd care to imagine or admit having trained for 4+ marathons so far and races in a few 1/2 marathons, 20k, 25k, and 30k races. I've tried PowerGel (don't like them - they upset my stomach), Gu (gel of choice), and Power Shot (close second). Favorite flavors are: Gu - vanilla, banana, plain, tri-berry, and orange (no chocolate for me - funny consistency most of the time) and Cliff Shot - raspberry and vanilla (haven't tried many of them). During races I have a set regime for consumption at the 1 hour point and about every 30 minutes thereafter (8, 12, 16, 20 miles for certain and probably 24 but depends on how I feel). In training I'm less precise in my consumption plan - I generally take one on runs between 12 and 15 miles (1:30-2:00 of running), 2 on runs between 2:00-2:40 of running or up to about 19 miles, and 3 on runs of over 19 miles up to about 26 or so. On training runs I just take them when I figure I'll need a boost - there may be psychological stimulus but I'll take that. Gatorade - hard for me to take, something about the sugar, so I normally stick with water.

Leah - My pleasure destowig a little "VA hospitality". Funny, VA was on the side of the CSA during that war too. Go figure. Having befriended many runners and walkers over the past 4 years I know of lots of folks with foot problems - those who have been out of running for nearly 6 months waiting for PF to heal, and folks that have had to have surgery to "fix" the balls of their feet and the bone spurs and stress fractures. My recommendation is stick with the things that you know you can do - there's really no one to impress except yourself.

Had a good workout tonight - albeit too late but I feel like I'm right on track for the mid-November marathon.

Peace to all who have joined the merry band,
Les

[jazzyjas]

Kristin, I want to appoligize for saying Lance Armstrong's "new" book since I don't think he has another -- I wasn't thinking about publishing dates -- it is a good book though isn't it?

Leah, as many times as I have decided to take up jogging or wanting to be a dedicated runner I have found that I really don't enjoy it all that much -- can I suggest choosing a biking goal if that is easier for you -- maybe a metric century (62 miles) or they have shorter rides as well depending on where you are now in your riding. I have done a few MS 150's (150 miles in two days) and the feeling of personal accomplishment is great. My current goal is a century ride (100 miles)

Les, I teach ESL in a k-5 elementary school. It looks as if I'll have grade k, 1, and 3 this year.

Well, yesterday was a bust for my workouts -- after spending all day in meetings and unpacking boxes at school wiht the airconditioner spewing hot air (yes it is broken) and the humidity at some huge percentage -- I found my "healthy" living plan switching from working out to dinner and a couple glasses of wine with colleagues in a cool and air conditioned place (since it was now dinner time and I was still at work sweating). the pouring rain and darkness kept me out of the woods on my walk. I did a two mile walk this morning and will do another tomorrow to make up for the missed walk. with the 3 mile woods loop in the afternoons. I will also try to hit the gym today as well.

Well, since I have been accused of being a grumpy ladybug this week I better get back to work on this room so it is ready when I start to bring the kids here (even if I have to have dangerous useless things bolted to my walls to take up all my wall space -- oops did I say that out loud? I seem to be losing a battle with my principal on useless outdated and broken coat racks on my walls)

Here is to a good day today!!

signed,
the grouchy ladybug

[Michelle Achuff]

Hi everyone...thought I'd give this a shot and see if I can keep up with you all. Thank you very much Les, for posting an encouraging welcome to newcomers (that would be me!). Just in the past month I've started working out on a total gym at home, which is working great for me (as convienence is everything when you've got twin kindergartners!). I've never done much strength training before, but am becoming totally addicted to it...love those endorphins!

Here is the thing though...I'm a cardio WEENIE. I know, I know...lol. So I'm setting myself a goal of doing cardio 2 days a week and weights the other five. I've been told not to expect to lose 'weight' but to look rather to my inches. I'm just getting over being sick (today is the first day I'm off the couch and semi-productive) so my week started out kind of crummy, but I'm hanging in there! This is me for the rest of the week....

Thursday- Cardio Pull (20 mins)
Friday- Weights (45min- 1 hr)
Saturday- Weights (45 min-1hr)


Short week...but keeping positive thoughts up for the next one definitely!

Smiles~

Michelle

[615bride]

Wow Les- I plan on this marathon taking me about 4.5 hours so if I take one every 30 minutes I'm in trouble. That's a lot of gel!

I know it's kind of a personal thing and everyone needs to form their own routines but thanks for the imput. I'm going to try the Carb Boom and see how it goes. I'll keep ya'll posted.

Stay cool everyone!

[jennkristy]

Hello to All!

I used to post on this thread with Leslie and the gang MONTHS and months ago, but a cross-country move dragged me away from the boards for a while. I apologize! Now I live somewhere where weather is no longer an excuse not to exercise, so here I go.

I have been following a slightly modified version of the Body-For-Life plan, and while I will continue to do that, this week, I am starting a 10 week fitness program through my employer. It entails wearing a pedometer and reaching a goal of 10,000 steps per day. Walking is one way to do this, but other activities such as swimming, elliptical trainer, etc., can be convertd to "steps". Basically it is a motivational program where one get's a journal to keep track of one's physical exercise, as well as eating habits. (There's prizes at the end )

I hope to join in this thread again to hear about what everyone else is doing fitness-wise, to keep motivated, and support everyone.

Thanks to Les, for your kind welcome note to all newbies/lurkers/reformed posters! You help pull us out of the woodwork!

Here's to a fit week.

-Jen

[Leslie Ferguson]

Welcome (back in some cases) to Michelle and Jen! Jen it's been a long time... Redondo Beach, a beautiful place (even if I've only passed through a couple times).

Michelle - Good to have a plan and a place that you can get your workouts in. It's hard to start if you aren't comfortable with your workout surroundings. 2 cardio and 5 weight workouts - admirable - and every one starts somewhere - 2 is more than 0 cardio workouts.

Originally posted by 615bride
Wow Les- I plan on this marathon taking me about 4.5 hours so if I take one every 30 minutes I'm in trouble. That's a lot of gel!

I guess in the case of a 4.5 hour marathon I'd be more apt to doing by distance rather than mileage. Mostly because I think the gels are there to "replace" some of the energy you've expended. What would probably work would be between 4 and 5 gels during the race (seems reasonable to me) but you may feel like you can get by with fewer based on your speed. Like I posted - on slower long runs (8:45-8:50 pace) I won't take as many as when I'm racing (7:36 pace). For what ever reason I don't feel like I'm spending as much energy when I'm moving slower - or don't need as much of a "pop" when I'm not really burning up the course. You'll have to experiment with what your body needs to feel fresher during a race but I agree - one every 30 minutes would be excessive - but every 4-5 miles after 8-9 seems reasonable. Just my "back of the envelope" calculation.

Jasmine - ESL for younger kids, sounds fun (really). Sorry to hear about the broken AC - I'll try to send you some of the AC from the conference room where I spent toady and will spend tomorrow - you could "hang meat" in the room, and me without a coat or sweater. BRRR!

If I missed anyone - please forgive me. Tough evening with about 3-4 inches of rain and thunderstorms.

Til tomorrow,
Les

[Michelle Achuff]

Well everyone...

I made it through my first official cardio workout...but only 15 minutes. That was where I made it to when I started coughing and sneezing (I'm *almost* better!). If I ever had my doubts about getting cardio out of this gym...let me tell you, it is gone...lol. Even weenie that I am, I was nice and wobbly and feeling the endorphins when I got off the thing...I may get addicted to this as well ;-)

Les~ Again, thank you for the welcome! Your encouragement is much appreciated. I'd been doing weight workouts 7 days a week, so reducing to five is not *too* much of a challenge...lol. But each week I am upping my reps or resistance in some sort of organized fashion, I think.

jas ~ Hang in there, not every day can go exactly as we plan. I was struggling with that myself having a week where I wasn't feeling well and neither were the kids. I decided to focus on my plan and the positive thought that tomorrow is a new day!


Smiles~

Michelle

[jazzyjas]

It is OK if I don't make my goals everyday -- because by definition goals are something to strive for. If it was easy, then I am not setting the bar high enough and challenging myself.

Thanks for the encouragement, Michelle!! As for the cardio -- little by little you will get there and you will hardly notice the workouts getting longer if you just increase a little at a time.

Having trouble being efficient in this heat (the school building is actually hotter then the outside temperature). I hope to get out of here earlier today and make it to the gym. I did get in a good bike ride yesterday which was a bit of a push as it was snadwiched between rain storm and darkness.

Les, hope you remembered your sweater today -- I sure wish I could ditch the "professional attire" until the AC is fixed. I did ditch the hose and jacket so as not to pass out.

Looks like the rain is staying with us --

Hope everyone is having a great day

Jas

[tmsl]

Hi everyone,

I started looking at these threads a few weeks ago and have decided to join in. I started working out a little over a year ago after 34 years of mostly couch potato. I do cardio and weights 3 times a week right now due to my schedule. I am in cosmetology school a few nights a week along with my 40 hour week day job. Gym time is precious to me. Anyway, I finish school in two weeks and am looking foward to working out 4-5 days a week. I have done some intense weight lifting earlier this year but right now I am concentrating on training for my first 5k race in October. My running has been a little off lately and I hope to break through my plateau soon. I just bought some swim fins and hope to do laps after my run to help stretch and build my leg muscles.

Like others my Y has been closed this week for remodeling and rearranging the equipment. I hope to really get in the swing of things next week. I have been running a little on the track and plan to add the swimming tomorrow.

Anyway, just wanted to say hi! and to see if anyone has any tips for breaking my running plateau with out overdoing it.

Laura K.