How to Rock 2018

How to Rock 2018

I just came back from a three year exercise/diet  hiatus.  I won’t bore you with the details as to why, but I’m older and heavier which makes it harder to get back into an exercise routine.  I started running because I wanted to run a half marathon before I turned 50.  Since then I’ve finished six half’s and one full marathon.  My last race was in the fall of 2013.

So this is going to be my comeback.

Scenic Road In A Forest

I’ve signed on to Noom to help with a diet to lose the weight and get an exercise plan.  Also pulling up some good recipes and plans from past.

Maybe a little too ambitious but I’m signing up for the Shape Half Marathon in New York’s Central Park on April 14.    #WomenRunTheWorld #BigMotivation

So here’s my plan:

Stay Hydrated…

  • 64 ounces of water each day.

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Diet:

  • 1200 calorie diet – low sugar, salt and fat from all food groups.
  • Enlisted help of Noom.
  • Follow 6 small meals each day.
  • Cook everything on  weekend and prepare lunches for the week.

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Exercise:

  • Start off with 3 mile walks and some core strengthening exercises.
  • Build up to light jogs.
  • Increase strength training and intensity over time.
  • Warm up and cool down.
  • Stretching

woman walking towards unknown places

Psychology:

  • Create a video in my  mind of what it will be like to be fit again.
  • Get great music on tap to listen to during such.

There’s more to the plan but this is just to get me started.

 

Training for the Marathon…Digging In

Today got up at usual time…

photo (2)

Then did my thing with breakfast/news/prep for day, and ran out the door to do my 4 miles.   Mike Egan’s wife Donna, is having some serious health issues so offered the run up for her.  It was the best 4 mile run I had since October 2013.  Took pic afterwards…anne

Here’s Map My Run link of morning run…

http://www.mapmyrun.com/routes/view/420819682run

Training for a marathon, especially early training takes a lot of heart because it’s so far from the goal – delayed gratification.  I take it a day at a time.

When it comes to a marathon, there is no game playing, no pretending – the clock never lies.  Even though clock makes me angry sometimes (when I think I finished sooner…), I think that is essentially one of the biggest things I like about about the marathon – there are no short cuts, no manipulation, no game playing…This is it – the real thing!  It’s you against the clock.  If you do a good job it pays off.  If you don’t…it doesn’t.

Wouldn’t it be great if all everythingthing worked that way.  Let’s live as if it did.

Here’s your daily dose of inspiration.  Click on link: https://www.youtube.com/watch?v=8bz8ip2ptJQ.

 

My Marathon Journey, 10 Years in the Making…Now Finished

St. Louis Rock and Roll Marathon for 2012 is now history.  According to the St. Louis Post Dispatch, 10/22/12, Shane Logan who finished 2nd in the Men’s Division said, it was the hardest course he had ever run.

Mine was a journey that began with a desire ten years ago to run a marathon. I had just turned 40.  As a former smoker – previously thought it to be impossible.  I took my first step towards such in January 2010 with training for my 1st half marathon.  It was a brutal race with constant rain, cold and some participants treated for hypothermia.  Then after finishing 4 half marathons finally (Feb 2012) clicking the marathon (not half marathon) registration button for the fall race.  Following that action I stared at the computer screen like a deer caught in headlights.  “Did I really do that?”

Then out of fear of failure, started a diet/exercise program losing 20 pounds so I would be a lighter runner reducing the health risks of running such a hard race (April thru June).  Also, got checked out by doctor and had a stress test since I’m going on 51.

The shirt from the October 2011 picture below was a large.  In other 2 pics I’m wearing a medium.  The April 2012 pic was just 1 week after beginning diet.

After finishing that effort I began official training for the marathon –  Hal Higdon‘s Novice 2 Marathon Training Program (June through October).

WEEK MON TUE WED THU FRI SAT SUN
1 Rest 3 m run 5 m pace 3 m run Rest 8 Cross
2 Rest 3 m run 5 m run 3 m run Rest 9 Cross
3 Rest 3 m run 5 m pace 3 m run Rest 6 Cross
4 Rest 3 m run 6 m pace 3 m run Rest 11 Cross
5 Rest 3 m run 6 m run 3 m run Rest 12 Cross
6 Rest 3 m run 6 m pace 3 m run Rest 9 Cross
7 Rest 4 m run 7 m pace 4 m run Rest 14 Cross
8 Rest 4 m run 7 m run 4 m run Rest 15 Cross
9 Rest 4 m run 7 m pace 4 m run Rest Rest Half Marathon
10 Rest 4 m run 8 m pace 4 m run Rest 17 Cross
11 Rest 5 m run 8 m run 5 m run Rest 18 Cross
12 Rest 5 m run 8 m pace 5 m run Rest 13 Cross
13 Rest 5 m run 5 m pace 5 m run Rest 19 Cross
14 Rest 5 m run 8 m run 5 m run Rest 12 Cross
15 Rest 5 m run 5 m pace 5 m run Rest 20 Cross
16 Rest 5 m run 4 m pace 5 m run Rest 12 Cross
17 Rest 4 m run 3 m run 4 m run Rest 8 Cross
18 Rest 3 m run 2 m run Rest Rest 2 m run Marathon

Here are some stats:

  • My Longest Run (3 weeks before race): 20 miles
  • Most Miles Logged in One Week: 42
  • Fastest Pace I Ran While Training: 8 minute mile
  • Hottest day of training run: 102 degrees
  • Cross Training: Cycling sometimes to and from my office
  • Average Pace During Training: 13 minute mile
  • Race Day Breakfast: Protein Bar, Banana, Coffee, Water, Vitamins
  • Total Miles Logged  Since April Pre and Official Training: 526
  • Illnesses During Training: 2 colds, 2 UTI’s, exercise induced bronchial spasms after 18 miles.
  • Injuries: 0
  • St. Louis Rock and Roll Finishers: 1,900 Full and 9,500 Half Marathoners.
  • Women’s Division Marathon Finishers that were 50+: 79
  • Number of Estimated Steps to Finish Marathon: 42,000
  • Race Recovery: Best yet.  Very little swelling.  Sore/stiff – toes took a beating, but went to dinner night of race. 
  • Marathon Fun Fact: Your foot hits the ground with 4 x your body weight with each step when you run.
  • Favorite Mantra/Scripture: Anything is possible through Christ Who Strengthen’s Me
  • Money I Raised for Charity: $3,345
  • Grand Total Raised for Charity by Team: $52,000

Program for LIFE Runners Pre-Race Banquet

2012 National LIFE Runners Team

I ran 13 minute miles all the way through to the upper teen miles.  Then it began to get really hard.  I struggled with my breathing – that feeling of not getting enough air came over me again.

I used my inhaler once before race and twice after mile 18.  Three bathroom stops with one that had a wait/line.  I walked maybe 3 miles after mile 18.  Then dug deep and ran the rest.  It was hard.  The last 6 miles were very difficult I prayed a lot.  I wore my LIFE Runner Rosary and my Dad’s wedding ring during race.  After the 18th marker… they became the spiritual miles.

Official Race pics can be seen at my website. Click here to go there.

This was also Alex’s High School’s Homecoming weekend…

Alex is the lead percussionist in the band.  Below is video of the drum-line in the parade on Friday night.  Alex is in the middle of the three snare drummers in this video Jim took.  Later they played at the game and then afterwards drove to St. Louis to make the race which was very early the following morning.  It was a full weekend.

Carrie came to St. Louis to run her first 5K.  She almost didn’t make it to the race because of road closings due to the marathon.   Sometimes the hardest part, is just getting to the starting line.  We are really proud of her.  She did great!  I was so moved that she wore her LIFE Runner shirt while helping at Camp Barnabas this summer as well as during her race in St. Louis.  Carrie has run her own marathon with all she has gone through in life.  She is a marathoner Mom.

Alex and Carrie before her first 5k

Gathering at Cathedral before Mass and Pre-Race Banquet

At our pre-race banquet we Skyped in our Singapore Chapter of LIFE Runners.  They lead the group of 250 LIFE Runners and their families in the LIFE Runner Creed.  This occurred at 7:45 pm CST Saturday night.  It was 9 am Sunday morning in Singapore…amazing!

Jon Lim leading the Singapore Chapter in the LIFE Runners creed as they were Skyped into the LIFE Runners Pre-Race Banquet in St. Louis.

Some of my family was able to come down and be there for the race.  It meant a lot!

With family after race – it was hard to get up from sitting position – so I stood.

Jim and Alex drove in after Alex’s Homecoming Game night before so they could be at race.

It was an awesome experience and one I will always remember.

Thanks also to my awesome sponsors who helped me raise over $3,300 for charity  Click here to see the list.

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To my family and friends/team mates who got me to this finish line…you are the best!  Thanks for walking with me on this journey and being there at the end.

Working Through Fatigue

Yesterday was tough. I was so exhausted after my run (even felt weak) that I had to lay down and take a nap. Something I usually only do if I’m sick. I read somewhere though that if your body wants to sleep, let it sleep. That’s how it heals itself. My doctor has told me in the past relating to the migraines I get, “Seep is your friend.” I have to give into it sometimes for that reason and did so yesterday.

Later we went out to dinner to celebrate Jim’s birthday. After we ate I began feeling better. We had a great time and Alex gave Jim an essay he wrote about his Grandmother (Jim’s Mom) who passed away in March. It was really touching.

Today I slept later – 6:30…I am usually up about 4 or 4:30. I went out to run (after breakfast) and after only 2 miles @ 10 minutes each, had to slowdown. Still feeling tired. I walked the last 2 miles. Energy level is not up to par. It’ll bounce back though. I am feeling better today.

My brother Greg is staying with us for a few days. I took this picture of him after Mass with Jim and Alex. They are standing in front of our Church Rectory (St. Peter‘s).

 

Would You Run Carrying Websters Dictionary?

With 11 pounds down, I am now past half way point for weight loss goal.  Soon my running will be a lot easier not carrying this around with me…

Granted this is 16 pounds of weight not 20, but I am only 5 pounds away from this.  These weights are heaving.  In fact, if I ran with one in hand I wouldn’t go very far (partly because of the mental negative image of running with them).    Here’s Webster’s Dictionary.  It weighs 14.5 pounds – just 3.5 more pounds than what I’ve already lost.  Who would want to run with that book???

We don’t realize how hard it is on our bodies to carry more weight than what’s considered normal.   My running is improving too.

It’s hard to believe May is almost over – three weeks till official start of marathon training.  I’ll be ready!

Adding In Another Mile on Mothers Day and Celebrity Apprentice Finale

This morning I warmed up with 1/2 mile walk and then cooled down with the same.

After the warm up, I ran 2 miles, walked mile 3  and ran mile 4.

Even with the walk factored in, my time was still 52:54.  My first 2 miles I average 11:30.  Overall average pace was 12:30.

Below is the map of my run still with some hills, inclines, etc.

Still improving and will continue with the 4 miles each day this week.  By weeks end, hoping to run all 4 miles at 11:30 pace.

By the way…I’m still going strong with diet.  I’ve lost 7 pounds and 98.9% (according to the body comp test) is from fat.  All of this effort today burned 487 calories.  🙂  Kicking that excess weight to the curb.

A shout out to all the Mom’s out there – Happy Mothers Day to you.  I had too much fun Friday night that Saturday was a bit slower paced.  So today I have to kick it into high gear to get everything done.

Tonight is the lead into next weeks finale of the Celebrity Apprentice.  Can’t wait!!

By the way if you have not seen my favorite video of Trump and “Timmy” a little boy from Make a Wish Foundation that dreamed of meeting Donald Trump…here it is – Love this!

Conquered a Stubborn Incline and Movin’ On

I know it doesn’t look like improvement… an average pace of 13:58.  However, I struggle with a long incline that you can see below the map.  This is the first time I’ve ever run this entire route without stopping.

Even though humidity is so heavy you can cut it with a knife (72 degrees/ 82% humidity), I was still able to continue jogging up that long slow incline that I had not done before.  Then in addition to that, a steep shorter hill towards the end was no picnic but I swung my elbows back further to get momentum.  I made it to the top and kept going.  The end of the run I walked some and then did stretches.  Heart rate 20 minutes after finishing was 120.  Now after 90 minutes it is 89.

My breathing is getting better and I don’t cough now when I finish like I used to do before.   Bruce Lee was one who knew that physical strength and endurance depended on your lung capacity.  That has held me back for so long…but not any more.  That is a major break-through for me.

Here’s the run info:

Distance Elevation Grade
Cat Start End Length Min Max Avg. Max
1.11 mi 1.58 mi 0.47 mi 758 ft 823 ft 2.6%
Did you see the super moon last night?
Here’s an image of it from our deck.
The lights at bottom of pic were houses and other city lights.  I didn’t see any of the shooting stars (from Haley’s Cometmeteor shower) this morning between 4:30 – 5:30 am.  The moon was just too bright.  Earth Sky has great pictures on their Facebook page too if you really want to see some great images of the astronomical occurrence.  The last time there was such – March 2011.
Have a great day and make it count!