...And now it's winter!

Hello Dear Reader,

It is officially wintertime in the Kingdom of Lesotho. I'm sure that you folks in the USA are gloating and pointing your fingers at me, saying, "It's your turn now!" True indeed, you good folks have had a hellish winter and need a break...but I still wish (selfishly, I admit and frankly don't care) that it was you and not me. Le sigh!

Winter in Lesotho, for those of you who do not know is beautiful. Snow-capped mountains ...amazing. No central heating and un-insulated buildings...not so much! During my first winter in Lesotho, I woke up all snug in my bed and gave a great big yawn...only to see my breath (no, I don't have hot breath...it was just freezing...honest)! Many people, including myself, keep warm with gas heaters. I know that the warning label clearly says not to leave it on while sleeping. Let's just say that I left it on and prayed before I went to bed, asking God to take me home if necessary, but at least the trip there would be warm. I dunno...but it was just that serious!

During Lesotho winters, days are shorter and the nights (darkness) is looooooooong! In the summer, it was light by 4:30 am. Perfect time for a run. Now, the sun only shows up at 6:30 am. Not much time for a run and be on time for work. Again, in the summer, I could run until 7:30pm. Now, I can't seem to even think about running before it gets dark (i.e. 6:00 pm). Umm...HELLOOOOOOOOO Mr. Sunshine...can I get a little light for my pavement pounding? Perhaps I should write a letter...string a ribbon in the sky with my message...expressing to the sun just how I feel. Perhaps it will go a little something like this:

Sun of this Solar System
100 Center of It All
Space, Space 100


April 20th, 2011


Hello Mr. Sunshine,

First, let me tell you that I love you and all of the good work you do! You're a gem! I mean, you make little flowers grow and give me a reason to drink a cup of tea with my butter croissant from Pick n'Pay in the morning! Thanks for that!

The reason I'm writing you is simple: I need to run. Lately, you've been knocking off a little earlier than usual...falling asleep on the job like those air traffic controllers. Not a good look. We need you. You're a super star...err a sun!

Now I know I'm being a bit pushy when I know full well that we all need a vacation. Hell, I even take leave once in a while. But you see, I need to run. I bought a whole lot of cute size 2 dresses when I was home and can't live with the shame of leaving them halfway unzipped just so I can squeeze into them. Plus, when I run, I'm in a much better mood. Please don't make me unleash the sapphire within on this unsuspecting world. Think of it as a public service on your part...not to say you don't do more than your fair share already! But I think you get my point.

So in conclusion, if I could get you to stick with your summertime schedule, that'd be great!

Thanks a mil...you're the best!

Dani

How about that? Think that'll work? Shame!

Yes, I know that if I really wanted to go running, there's always the gym. Ugg...the gym. I've been talking about rejoining the gym for a minute now and the script is getting so old because I've not done a single thing about it. I don't exactly know what my hesitation is about, but I just don't feel excited about it. The prospect of running on a rat wheel and waiting my turn for a treadmill that is pre-set for 20 minutes is not ok. NOT.OH.KAY! It's something. Heck, better than nothing, but I dunno. I mean, I used to love the gym...crave gym time. Spin class was especially cool because bad ass spin instructor (remember him?) had a big bum and I found it quite entertaining to see him bobbing to the music (let's be honest). He's lost weight now and I just don't think that the experience will be the same. And how could we ever forget about the gym hottie? Really now?! New/old trainer was the best and so was Mad-dog trainer. So many reasons to go back, right? Yeah, I know...I do need to do something. Yes, something is better than nothing. Something is better than nothing. Something is better than nothing. Convinced yet, Dani? No, not really. I'll give it a little more thought.

From all of my almost 5 years of living in Southern Africa, I've learned to respect the concept of "making a plan." (translation: we don't have to figure it out now, but something will be done.) So, I'll make a plan to figure out how to get some pavement pounding in...or rat wheel racing if need be.

So until next time...one foot in front of the other...keep it movin'!

Yours in (making a plan) training,

Dani

I knew I shoulda kept my gym membership!

Hello Dear Reader,

In addition to being somewhat of a slacker with respect to my running, the barrage of daily grapefruit-sized raindrops has really really put a dent in my weekly milage. Boo...just...boo! Every morning, I wake up with morning baited breath to check for friendly running weather. During the past five days, I've only been able to maintain my morning pavement pounding once. You'd think that I'd catch a wake-up and go back to the gym, particularly under these weather-related circumstances, but alas, I failed. Excuses (and pretty lame ones at that).

Last night, I met a pretty cool guy who has run the infamous Comrades Marathon not once, but six times!!! He's planning to make 2011 his 7th year! Upon inquiring about his training schedule, he told me that he runs no less than seven times a week. Mondays, Tuesdays, Thursdays and Fridays, he runs 10 to 12k. Wednesdays are 15k and every Sunday, he runs a half marathon. Clearly he is serious...and I am clearly not...or not like he is. I should be...I ought to be...I WILL BE (my dad would be proud)!

In honor of being more serious...I have truly slacked off and talking to serious runners makes me feel kinda lame...I am committed to doing better...rain or shine. I pledge to run every day except Saturday, which is what I was doing in the beginning..or at least when I had my gym membership (*Danielle pours electrolyte infused sports drink out for Mad-dog Trainer and New (old) Trainer*).

Seriously though, I need to do better. My marathon...the race of my life...is only 2.5 months away. I need to not only get back to where I was pre-vaycay, but get even better. You might be asking yourself, "Why is she calling herself out? She could just keep it to herself. We'd never know." The answer is pure and simple...accountability. I started this little blog, included friends/family/strangers/Dear Readers in on my plan, and talked/read about running all of the time, because I need accountability. I need encouragement when I can't seem to motivate myself. When I feel like giving up, I need a little reminder of why I started this in the first place- to take the word "can't" out of my vocabulary. And sometimes, I need a helping hand to light a fire under the proverbial couch when I choose to sit back down!

As a good friend used to say to me on a regular basis, "Don't talk about it. Be about it!" Dear Reader, I'm about it! But wait...will it be going back on my declaration if I tell you what I'm going to do? Umm... uhhh.... well... you'll have to wait to find out!

In the mean time, Recovering Couch Potato #1 and Couch Potato #2 are wishing everyone a very Merry Christmas (if that's your thing)!

Until next time...one foot in front of the other...keep it movin' (I'm actually saying this to myself!)

Yours in (getting my act together) training,

Dani

5, 4, 3, 2, 1

Hello Dear Reader,

Let me tell you about 5, 4, 3, 2, and 1. It's an interesting story, really!:

Five (5)...5:00 am is for the time I started running this morning. For some unfortunate reason, Couch Potato #2 was having stomach issues all night and woke me up at 4:00 am. After letting him out for a much needed potty break, I figured...what the heck...I'm already up...why not get to stepping...running actually. Getting a head start before the sun and the masses spilling into the city makes for a pleasant run. If the spirit moves me enough, my goal is to wake up earlier in the mornings so that I'm able to increase my daily mileage.

Four (4) is for the number of miles I ran this morning- 4.51 miles (7.2 k) to be exact. Instead of cutting through side streets like I normally do, I made a big loop around down town- Past the mall, down towards the border, through the industrial area, past the gym (I wonder if Mad-dog Trainer and New (old) Trainer saw me), and next to the national referral hospital. A nice route, considering that1/3 of it was down hill!

Three (3) is for the number of kilos I'd like to lose before I hit my "goal weight". Since I haven't been to the gym in a minute, I haven't had the benefit of Mad-dog Trainer's routine physical assessment. A couple of months ago, I purchased a home scale but, because the manual scale never wanted to start at zero, I was never able to get an accurate read on my weight. This morning, after fiddling with it, I managed to get squared up. If the scale is accurate (and the one at the gym too), since starting this whole running thing, I've lost 10 lbs (5kg). ***Dani pumps both fists in the air and softly hums "The eye of the tiger"!!!*** And it's not just the scale that's taking notice. On Saturday, I was out partying with a group of friends, when a person I haven't seen in a while walked up. Before even saying hello, the first thing that came out of his mouth was, "Wow, you've lost a lot of weight!" To which I replied, "Yes, hello to you too! And thanks!" Last week, my co-workers even started to take notice....even the one who, a couple of months ago, said she couldn't see a change. Thank you very much!

Two (2) is for two of my most favorite people and biggest supporters in my secondary project (aka running) and in life in general who will be visiting me in six more days. I speak to at least one of my parental units, if not both, on a daily basis. They've endured more running-talk than what should be allowable by law. Being the wonderful parents that they are, they graciously listen to me babble about my bloated ankle, the merits of running up Half Moon Road instead of down Moshoeshoe Road (as if they even know what I'm talking about), gym-related gossip, and my weekly progress. In fact, this morning I had my father examine (with me) the running route I completed on Sunday, and proceeded to explain in detail every curve, bump and lump in the road. During their visit, I actually contemplated having them follow me in the car as I show them that I can really run. That's fun, right? No? Oh... Yes, I do have wonderful parents. In fact, my parents are so sweet that they are bringing me a few running goodies- a water belt (aka a runner's fanny pack) so that I can stay hydrated during my runs and a running skirt! Yes...you heard me correctly...I said a running skirt. Yes, I'm sure that every.single.solitary.man.woman.child.dog will be staring at me...but I don't care! Yes...I will be able to say that "Girls do it better in skirts". It even has a pocket for keys and things. ***Dani has visions of doing the Irish River Dance in her running skirt and will talk about her running skirt and will take pictures in her running skirt***

PS: My legs are gonna look like that one day!

One (1) is for one God awful farmer's tan I have developed. Now that I'm spending a lot of time outside, the cute little running pants and ankle socks that give one the impression that my legs are a little longer and a little more toned, now leave me with a section of my shin and calf muscle that is significantly darker than the rest of my leg. My shoulders are one color and the rest of my arms look as though they belong to a different body. My right arm, in fact, is a bit sunburned. Oops, I guess that I've been running in the gym too long that I forgot that running outside requires different preparation: ensuring that the running route has a bathroom embedded within, water/water/water/water station, protection from the (misleading) weather/sun: hat and sun screen. I'm learning!

Well, that's all I have for now.

Until next time...one foot in front of the other! Keep it movin'! (My friend Jami and her roomie just started training for a road race. She told me that my little mantra was giving her a little inspiration. ***Dani pumps both fists in the air thinking that, finally, she is achieving world domination*** Jokes! Love you Jami and keep it movin'!!!)

Yours in training,

Dani

P.S. I'm getting nervous about my 1/2 marathon coming up this Saturday....4 more days!!!...There I go counting again!

Pre/Post-Run Fuel

Hello Dear Reader,

This morning, I was scheduled to run for an hour as part of my new revamped training schedule. Mad-dog trainer set the treadmill to40 minutes and I was off! Twenty minutes later, however, I wanted to get off...the treadmill that is. Running between 9.1k and 9.4k/hr (pace) for 20 minutes just about killed me. My legs were like lead weights. I just felt drained- like I could lay right down on the treadmill, curl up in a fetal position and take a nap. Right before I was tempted to start sucking my thumb and rocking myself to sleep, I stopped the treadmill and walked over to Mad-dog trainer (who looked at me as though I was making it Topless Tuesday or something) and admitted defeat. I.just.couldn't.do.it. Usually, a refreshing sip of water will motivate me to continue, but nothing would work this time. I was too tired!

After taking a 10 minute break, I marched myself over to the elliptical machine for a25 minute ski session, and wrapped the day up with a 15 minute stationary bike ride (next to the King...I had to pull it together in his presence). As I was walking to the locker room, Mad-dog Trainer's husband (who is a trainer as well) asked me if I poured a bucket of water over myself for full effect. Side-eye. Smile. No.

The level of fatigue I experienced this morning got me to thinking about the importance of pre-run fueling. This morning, as I was walking out of the door, I thought about eating one of the gloriously delicious croissants (found at the petrol station, believe it or not), but alas...nothing to eat. Pre-run/workout meals are so important. As we all know, food is the fuel of life. For runners, food (carbohydrates in particular) give your muscles the energy they need to work hard and keep going mile after mile. Unfortunately, this morning I failed to use that basic information and the result was a terrible run cut short! Boo! Just...Boo!

My virtual running buddy Linesiya must have had food on her mind as well, because she's been looking for advice on post-run/workout food...which is equally important. One of the tips I've garnered through all of my blog/running site stalking is that, for runners, a pre-run carb snack/meal gives you the fuel you need for a good run. A post-run protein snack/meal aids your body in rebuilding the muscles that are damaged in the process.

Having said all of that, I need to commit to eating before a run/workout to prevent the monumental FAIL from today! At least a banana! Do you have any tips for me and Linesiya for a good pre and post-run snack/meal? If so, let me in on your secret!

Luckily, my lunch and constant snacking (apples and peanut nut butter) have me fueled up and ready to go to Spin Class after work (if I can get a bike, that is!).

Until next time...one foot in front of the other...keep it movin'!

Yours in training,

Dani

Feelin' good!

Hello Dear Reader,

I must say that I'm still feeling really good from yesterday's run. No pain. No stiffness/soreness. Good to go! A little after hours stretching would help though. This morning, after my workout with Mad-dog Trainer, I could barely touch my toes while standing up. During my weeks with New (old) Trainer, the goal (his, not mine) is for me to be able to touch my head to my knees (yeah, right!).

Today's exercise routine focused on the upper back, shoulders, triceps, biceps and all of the other arm muscles in there! I can definitely tell that I'm getting stronger. Some of the arm exercises I was barely able to do in the beginning are becoming much easier. I just had to open my big mouth and say that to Mad-dog...we'll be increasing the reps and the weights. It's all for the sake of fitness. I guess it won't kill me, right? And if I do eventually become that female body builder that New (old) Trainer secretly plans on and the "Ms Fitness Lesotho" that Mad-dog openly admitted to wanting to prepare me for post marathon...well, another goal to work towards...I guess!

If the goodness of yesterday's run and the sense that I'm getting stronger wasn't enough, the good vibes just kept on coming! Today, I went to a meeting that was followed by a catered lunch. Most of the food was fried and steeped in oil so I did my best to stay away from it (a few chicken nuggets won't hurt!). I told my co-worker (who always used to enjoy commenting on my weight) that I was going to skip the buffet and walk back to the office to eat my packed lunch. She convinced me to stay a while longer so that she could finish lunch. While sitting at the table discussing the content of the meeting, she said, "I know why you don't want to eat this lunch! You don't want to interrupt all of the progress you've made with your running. Today I saw you in your dress and said 'Wow, something is definitely happening!' You're looking really good!" Now Dear Reader, I know that, in the end, it doesn't matter what people say/think, but it sure does feel nice when it's not only me noticing the changes!

The dress she was referring to is in my regular rotation, so it provides a great marker for the changes my body has and is going through. I've actually had this dress for ages. When I first got it...I hated it...and it was way too big. A few years later, after very irregular use, it started looking a bit houte. A couple of years later...it was not so houte...but snug...definitely! Over the past few months of training, I've been geeked to notice/see the changes in the way the dress fits. A few months ago, lumps and bumps were visible. My finger tips should have been tingling with the loss in circulation to my arms...can we say "too tight"! Today, there is actually a bit of slack in the arms and the unnecessary lumps and bumps...no more (almost)!

Well, that's enough ego stroking for one day. It just feels so good to see results from my time spent as a gym rat. In the past, I've never been patient enough to notice any real improvement (in mind or body). Overall, I'm more proud of myself that I've actually been sticking with my workout plan...something I've never done before...nor have I even really had a plan to speak of. So, Dear Reader, if you're getting frustrated because the changes/results aren't coming quickly enough...keep at it...stick with it...hang in there...because you'll get there!

Until next time...one foot in front of the other...keep it movin'!

Yours in training,

Dani


P.S. I have to pay the "keep it up motivation" forward to you, Dear Reader, but also to a few of my friends who are making their own fitness/healthy lifestyle/weight loss/good body strides:

Keep it up Dave!
I'll call you 6k Linesiya after your run!
Walk it out Jessy Wessy!
Mom, I know it's cold and windy, but you need to go for your walk!
FTTE, how's our challenge coming along?
Dad, did you take your evening constitution around Tokyo?
Jeb, YOU ARE IN SEASON!
1, 2, 3...YOGA! Jami, you go girl!

P.S.S. And if you need a little motivation for getting off of the couch...read this NY Times article...there's a section for the Couch Potatoes!

P.S.S.S. And if you want to plan/map out a walking/running route, check out www.mapmyrun.com

P.S.S.S.S And if you want to read more current posts, click here!

Personal Needs Assessment

Hello Dear Reader,

Of late, I've been re-assessing my overall training needs: running schedule, coaching needs, and overall motivation/determination. Preliminary results from said needs assessment have lead me to believe that I need to revamp my training plan. As I mentioned a few posts ago, I want to step up my workout schedule to include a Monday, Wednesday, Friday, Sunday running schedule. Tuesdays and Thursdays will be reserved for strength training. Furthermore, on the M/W/F plan, I'd like to run for an hour each day.

With all of this additional running time, I started to consider my coaching needs. Do I really need two trainers? Do I really need/want to have someone standing next to me for an hour (doing what I don't know...hopefully not talking to me) while I run? As I've said before, I'm not really a fan of people talking to me while I run...not good for the focus I need to keep going beyond the first 1.6k (1 mile)...I like to zone out. So, after a bit of close consideration, I think I've come to a decision: Let my credit expire with Mad-dog Trainer and start working with New (old) Trainer on Tuesdays and Thursdays. I think that New (old) Trainer will be of most help since his passion is really strength training, whereas Mad-dog is more of a general fitness coach. I've always thought that New (old) Trainer secretly has plans to enter me into a female body building competition. Working with him two days a week focusing on toning will balance my 4 intense days of cardio. Sound good to you? Sounds good to me! Now let's put our hands in the middle...on the count of three...one...two...three...Break!

****And "Break" I did! The first half of this post was written early in the morning (since I failed to get out of bed in time for my 5:30 am appointment with the gym and Mad-dog Trainer***

Now that I have a new plan and increased motivation/determination to see this plan through, I made sure to hit the gym after a long day at work. My running goal for today: 10 k in 1 hour and 10 minutes (which I didn't manage to do on Sunday since I was in recovery mode from the concert on Saturday). P.S: A special thanks to Linesiya for motivating me (threatening me if I didn't) to push for my goal by sending me cool messages throughout the day! Ok...back to the running goal. Go ahead, ask me who managed to run 10.6k (6.625 miles) in 1 hour and 6 minutes. Go ahead...it's ok...ask away! Woohoo!!!!! I feel super fantastic! And by that I mean super-fantastic-feel-like-I can-do-just-about-anything-maybe-even-run-for-another-30-minutes-no-that's-just-crazy-but-I-still-feel-amazingly-fit-and-feeling-fine-as-wine!!!! I nailed it!

Whew...got that out of my system!

Since tomorrow is another day and the next day is yet another day, I'll be excited for now but not rest on this accomplishment alone. I've got BIG plans, Dear Reader! ...And lest I forget...I still have 31.32 miles left to train for!

I want to do it! I can do it! I will do it! Hopefully, you'll come along for the run!

Until next time...one foot in front of the other...keep it movin'!

Yours in training,

Dani

B*tch & Moan! Now back to work!

Dear Reader,

I'm back and in full effect! Thank you all (especially Linesiya) for giving me the pep talks that I needed to get my act together and get my a$$ back in the gym! Sometimes having a b*tch and moan session is just what I need to put things into perspective...prioritize my goals...and get back to work!

Yesterday, after work, with gym clothes in hand, I headed to the gym to test out the new pact made between my ankle and the pavement/treadmill (pavement/treadmill to ankle: If you act right, I'll take you places). Slowly, slowly, I inched closer to the treadmill trying to convince myself that my ankle wouldn't crumble the moment I suggested anything over a snail's pace. With an interval program and an 8.7 setting (slightly slower than usual), I hit start...and off I went...for a good 35 minutes...with only the slightest discomfort! Could it be true? A week off and a little bit of rest can make my poor little ankle happy(ish)? Woohoo!!! I'm baaaaaaack (kinda)! Mad-dog trainer gave me the side-eye and told me not to over do it.

A nice "back in the game" run last night was all I needed to get me out of bed at 5:15 this morning and into the gym. Random and not so random people greeted me...asking where I'd been all last week and checking on my ankle. A lady I'd never spoken to before, but see regularly, approached me and said she was happy to see me back in the gym...she thought I had given up on my training. Even gym hottie welcomed me back with a wave and a smile! Clearly this only happens in a small town (small fish in a small pond).

New (old) Trainer told me I had a lot of catching up to do. He made me work out as if I were going to complete the make up work in one session...and boy did it feel great!

Well that's all for now...I need to put some work into making up for my missed "Legs Love Lunges Challenge" days!

Until next time...keep it movin' (that's what I'm doing!)!!!

Yours in (back in the habit) training,

Dani

P.S. I'm sure that I'm late in the game...but recently, the much beloved Sesame Street television program devoted a character and a song to promoting positive body images amongst Black girls...a cohort often left out of the conversation (which conversation? all of them!) The character and song resonate with me because it is of a Black girl who expresses her love of her "natural hair" (no perm to make it straight, not worried about not looking like everyone else, etc.). The discourse regarding Black women and hair is a deep/long/varied conversation steeped in history. Since this isn't a curly girl/Black hair blog...I won't go into the details...but to join/learn about the conversation, here are a few sites to check out:

www.curlynikki.com

www.collegecurlies.blogspot.com

www.bglhonline.com

www.naturallycurly.com

www.moptopmaven.com

(and the list goes on...but this is a start!)

There's a Black hair revolution out there...check it out!!!!

...and without further ado...."I love my hair!"

3 kg (appoximately 6 pound) dumbbell

Hello Dear Reader,

I have a little exercise for you to do. Pick up something that weighs about 6 to 7 pounds. If you're using the metric system, pick up something that weighs about 3 kg.

Not that heavy, right? Right! But just think about that 6.6 pounds (3 kg) as fat. I was trying to find a picture of 3 kg worth of fat. The best I could come up with was this picture (5 pounds):

The picture of 5 pounds of fat is not too cute...ew!

Today was my assessment day...time to measure the results (inches & pounds lost) of my daily workouts. Mad-dog trainer used two scales and made me step on each one of them three times each, without looking at the numbers. She even covered my eyes as I got on and off, "Don't cheat!". As she wrote down the numbers, she said, "the scales are lying!" I made sure to tell her (in jest...not really) that if the scales didn't show any positive results, I'm quitting and reclaiming my lost 1.5 hours worth of sleep each morning. Mad-dog Trainer promptly stuck out her hand and said, "congratulations, your hard work is paying off!" I've lost 3 kg (6.6 lbs) worth of fat in the last three weeks...and that's from zero pounds in the first four weeks! Woohoo! Haha...maybe my body is making up for lost time...the current weight loss averages about one pound per week that I've been training.

When I got home, I sent an sms (text message) to my mother, father and my BFF Jami to share in the good news! (***waves to Jami***) I know that 3 kg is not a lot of weight, but it is a big accomplishment for me...perhaps more so than I imagine any future weight loss. I say that because this is the very first time in my life that I've actually done something (intentionally) physical that resulted in weight loss. ***All of this keeping in mind that weight loss has never been a primary focus in the journey.*** Among other things (running longer, increased metabolism, sleeping better, chipper mood, stronger drive), these missing pounds are a result of my "stick to it-ness". In the past two years that I've had the access/financial ability to hit the gym, I'd always quit before I saw/felt any results. Last year, I would have probably stopped three weeks ago when the scale said that nothing had changed. With my strong support base and a shift in focus, from weight loss to performance, I pushed through...and 3 kg later...I'm reaping the benefits (with many more to come)!

Just as I was arriving to work, my dad called to discuss my sms message. One of the first things he asked was, "Are you eating?" I laughed, but appreciated where that question was coming from. He knew that I was a bit bummed by the lack of results a few weeks ago. To answer his question (and possibly yours), absolutely. I eat. ALL. of. the. time! In fact, running/working out has increased my drive to eat. Rarely in thee past 7 weeks have I missed a meal. Snacks have been incorporated into my diet where they were missing before. My favorite snack is an apple with a spoonful of peanut butter. Yummy! Or a small bowl of raisins with bran flakes. I probably snack three to four times a day. Additionally, a bottle of water is glued to my hip (although I can stand to be much more aggressive with hydrating).

I wouldn't even say that my overall diet has changed, but rather I am a lot more "aware" of what I consume than ever before. I am more "present" when making my food choices. For example, I've never really hesitated to eat something sweet when my body expressed a craving. Anyone who knows me knows that I love chocolate...Reese's buttercups to be exact. First of all, they are not available in Lesotho and super scarce in South Africa. Buttercups: 0; Dani: Score! Snickers and peanut M&M's, however, are everywhere. In the past, my first call of action would be to eat a Snickers bar when I wanted something sweet. Trust me, I've definitely not cut that out of my "diet", but more often than not, substitute a Snickers bar for a fruit smoothie or apple w/peanut butter. Small and conscious food decisions that will make a difference in the long run.

No, I am not resting on my laurels...3 kg is a start. My goal has not yet been met...so much farther to go (no pun intended)...but I'm getting there...kilometer by kilometer...pound by pound!

Well, clearly I've been rambling on and on about a mere 3 kg, but I thought I'd share. Hopefully, if you're in my place (wanting to live a healthier lifestyle and need all the help you can get) or have been...you can draw from my experiences (highs and lows) to keep/motivate yourself.

So, my Dear Reader, until next time...keep it movin'!

Yours in (body, mind and soul) training,

Dani

I'm just going to put it out there....

Hello Dear Reader,

There's an elephant in the room, I must admit. Thus far, I've been keeping up with my running, but I feel like I should do more. This week (since Sunday), I've not run once...it's Wednesday! Although I don't enjoy running until it's over and I've accomplished my set goal, I kinda miss it. I miss the high that always follows a non-stop run. The other week, I was a bit distressed, but couldn't manage to get upset because I was too damn chipper...all of the endorphins running through my veins...I couldn't help it. I need it. I miss it. I'm addicted. Gotta have it. Running is on my mind...so I went home for lunch just to grab my gym clothes. I'm going!

No, I don't need a long run. I just want to run. For 30 minutes. Want to smile internally every time I don't feel my love handles plodding along with me. I want to run up those two hills that I keep staring at every time I drive by. Mad-dog Trainer and New (old) Trainer have been beefing me up with all of the strength training. I want to take these new muscles out for a test (run) drive.

That's it...I'm going to do it. I'm telling that elephant buh-bye, see ya later, holla, tsamaya sentle, ah-go-go.

Ok, that's all for now. I just had to get that out of my system, just like I'll be getting 30 minutes of pavement pounding over and done with...immediately after work!

Until next time. Keep it movin'!!!! (waves "hi ya" to my FTTE and Jami)

Yours in (putting it out there) training,

Dani

PS. There might be a chance that I'll head back down to the South African shore this weekend. Monday is a national holiday in Lesotho...my co-workers are all going...if you can't beat 'em...join 'em! And you know what that means...morning runs along the beach front promenade! Love!

Monday...new day...new (old) trainer

Hello Dear Reader,

This morning, Beef-Wellington decided that he was going to compete with the alarm clock to wake me up. Clearly, he didn't get the memo about a 5 am wake up, and instead went for 4:15 am. I'll have to talk to him about that!

Per the (what has become) usual, I was on the treadmill this morning at 5:30 am and ran for 30 minutes. It's funny that, when I began this whole running business, I couldn't imagine running for more than 10 minutes straight. Now, 30 minutes is starting to seem like a walk in the park. I'm not physically tired. No parts of my body are burning. My knees are no longer an issue (knock on wood). When I complete my 1.5 hr workout, I don't experience much stiffness or muscle tenderness. Love it!

Remember when I told you that mad-dog trainer and I would be working together every other week, and that I approached my old trainer about working with me on the off weeks for about 30 minutes or so? Well, today, we started strength training, and he mentioned that I'm much stronger than I was when I first came to him way back when. He even noticed that my stomach is flat, my arms are starting to look more defined and my legs are looking good! Can we say...body like a "brick house" here I come?! Come October 16th, I'll be more than ready for my 10k...and hopefully ready for a half marathon on November 20th!

Today's training session was focused on shoulders, chest, arms and abs. I love ab workouts... definitely a favorite thus far!

After work, I think that a nice workout with mad-dog trainer (and 30 other people) in her step-aerobics class will be on the agenda. It might be nice to vary my workout a bit (by adding evening fitness classes every once in a while), but being careful not to drain all of my energy.

Well, that's all for now! Keep me posted on your workout routine and the things that keep you motivated/focused on your goals!

Until next time...keep it movin'!!!

Yours in training,

Dani

P.S. (Waves hand at and sends virtual hugs and lots of laughs to Jami, M'e Adrienne, Jeb & my FTTE!)

P.S.S Since I was discussing my running time in the last post, here is a cute article in the NY Times entitled, "Slow-Running His Way to Fitness". Enjoy!

Darn!

Hello Dear Reader,

My cold from a couple of weeks back has trailed off for the most part, but there's a slight (yet annoying) cough lingering. It's irritating enough to still take a bit of cough syrup every couple of days, right before bedtime. Last night was one of those nights, plus I stayed up several hours past my now normal bedtime of 9:30 pm on Tuesday. Having said all of that, I was super drained and sleepy! Last night, my head hit the feathers around 7:30 pm and I woke up SUPER refreshed this morning for my gym appointment with mad-dog trainer.

Time on the treadmill was set for 50 minutes. The aim was to warm up for about 3 minutes and see if I could get 7k (4.35 miles) for the remaining time. About 15 minutes into the run, I let my arms drop, hit the emergency stop button by accident, and reset my program. Dang! I didn't even know how many kilometers I ran. Mad-dog trainer gave me the side eye while resetting the time to 30 minutes. Within that time, I managed to get 4.3K.

So, let's do the math: 4.3K/30 minutes= 6.97 minutes per kilometers (6.97 x 1.6= 11.15 minute/mile). If I continued at that pace, it would have taken me (6.97 x 7K= ) about 48.79 minutes to run 7k. So, I would have been about 7 minutes short of my goal.

Hmm...with an 11.15 minute mile, that means that it would take me about 1hr and 9 minutes to complete a 10 k; 2 hr and 42 minutes to complete a half marathon (13.1 miles); and about 5 hr and 26 minutes to complete a marathon. (For the sake of my entire elementary school education, I hope my math is correct). I understand that this time may shift as I progress (I might run at a turtle's pace or that of a slow hare). At this point, I'm not preoccupied with time. I really just want to accomplish my distance goals, and in the end, (as mentioned in a previous post) cross the finish line before the sweeper bus gets me!

Following the run, I worked on my bu-bye arms. Using 2 3kg dumbbells, I did 3 sets of 12 bicep curls, and 3 sets of 12 (what I like to call) Sunday morning newspaper curls. Imagine opening up a newspaper...elbows down and to the side...make the motion you would to open a news paper...only with dumbbells. I also used two different machines to work on my triceps. Lastly, I worked out my triceps by sitting on the side of a step and lifting myself...3 sets of 15 reps.

After the workout routine was complete, mad-dog trainer weighed me and took my measurements. My weight has not changed, however, I've lost an inch or two here and there. A bit disappointed by these results, I must admit, but I've definitely improved in other ways: running longer and faster than I ever have, going to the gym just about 5 days a week for the past 5 weeks, more motivation to workout than ever, and a digestive system that could put a 20 year old's to shame (tmi?)! Also, I can definitely notice the increased definition in my legs and stomach. Mad-dog trainer told me not to fret or get discouraged, as it is not uncommon to not see drastic physical changes/weight loss for months. I'm holding her to her word! My primary goal, after all, is to run and complete a marathon by March 20th. Since I'm nowhere close to running 26.2 miles, I'll be "up in the gym, just workin' on my fitness" (Fergalicious) for the next 6 months!

I'm not going to push myself too hard, but I'd definitely like to hit the gym on Saturday morning to check out my 7k time. Hmm...can I fit 7k into a 50 minute run? I'll let you know tomorrow, for sure!

Until next time, one foot in front of the other. Keep it movin'!

Yours in (perseverance) training,

Dani

Dani knees a break

Hello Dear Reader-

Just as I said in yesterday's post, the next couple of days will be "knee friendly" (i.e. no running). This morning's workout routine consisted of a 15 minute warm-up on the elliptical machine, followed by a 3 sets of 15 reps on about 5 different chest and arm machines. My chest, arm and shoulder areas are clearly not very strong. I had to stop in the middle of a few sets...mad-dog trainer said that she'd forgive me because this was my first "arm" day (said with one warning eyebrow lifted). 25 minutes were devoted to wrap-it-up treadmill time (completed at varying incline and speed settings (5.5 setting and under). No knee problems then and now. Keeping an eye out while continuing to train and keep up my motivation.

The rest of today and Friday will be spent taking it easy on the knee. Saturday, however, is a different story. I'll be hitting the road (by car) at 4:00 am in order to get to Bultfontein, Free State: Bultfontein Boertjie Fees 5K. Registration starts at 6:00 am and race kicks off at 7:00 am. I certainly don't have any time goal...just to finish with running most to all of it.

Until next time...one foot in front of the other...keep it moving!

Your in (knee friendly activities until Saturday) training,

Dani

Less that 200 more days to go!

Hello Dear Reader,

The Georgia Marathon countdown clock has officially dropped below 200 days...199 days to go until I'm expecting myself to run 26.2 miles. No pressure. Plenty of time to go. Enough time to get there? Hmm...

Mad-dog trainer and I set out to strengthen my leg muscles this morning...particularly those meant to support my knees (read: plenty of squats and leg presses). Several times I had to stop between repetitions because of the burn. Mad-dog's consolation: "Embrace the burn, and if you stop again, you'll add 5 more reps." Feel the pain. Embrace the pain. Move through the pain. Finish.

Knee updates: My knee held up through the intense workout this morning and all the way to lunch time. As I'm trying to be more in control of my diet these days, I went home to eat a well balanced meal for lunch (lucky me...I live less than two minutes from my job...driving). Sitting on my couch, watching a rerun of "Miami Ink", I went to lift my legs up on the couch and....crack...my left knee made a big cracking sound. Umm...that doesn't sound good. Luckily, there isn't any pain or swelling...but the advice I keep getting from everyone..."Listen to your body"...well, I literally heard my body...and a clear message said..."Stop". A few days ago, I was marveling over my ability to make demands of my body and it responds to the request...I'd certainly say so.

What does a cracking sound mean for my training preparation, you ask? Well, it means that I'm going to give it a rest for a few days...literally. I'm still going to hit the gym, but focus more on strength training instead of running. Here is my mind's proposed training schedule for the rest of my body's work week:

Wednesday: Rice crispy treat, couch, a good book, early to bed.

Thursday: Instead of running, I'll focus on arms and abs. Perhaps take Beef on a walk after work.

Friday: Strength training...arms and abs again.

Saturday: If things seem to be settled, I'm going to try my hand at a 5K race (the one I spoke about in the last post). My pace will be slow and not focused on time, but rather finishing.

Sunday: Core training and a walk (maybe even a swim).

The good thing about this experience is that I'm now more aware and respectful of my body's abilities and needs/requests/demands. Secondly, this has not weakened my spirits at all. I'm still going to make it across the finish line on March 20th, 2011...don't you worry.

Here is a quote that has some resonance today (and possibly my mantra until the end of the race):

"Every step forward is a step closer to the finish line! Run, walk, or even crawl if you must, but no matter what: keep moving forward!"










Yours in (knee resting, rest of body) training,

Dani

As we say in the South, "God willing and the creek don't rise!"

Hello Dear Reader,

Before I start babbling about my workout this morning, I'd really like to thank my parental units, and my three BFFs (Gerald, Jestein and Jami) for really giving me the motivational push that I needed yesterday and today. Sunday's run, although I ran most of it, didn't give me that "runners' high" from the first time I ran 5K. Truth is, while I was able to run 5K 3 times within a matter of 3 days, the "real life" conditions of the world outside of the gym were a lot to handle. Firstly, the varying elevations of the road clearly weren't comparable to a smooth treadmill surface. Secondly, my asthma partially rears its ugly head outside whereas inside, running is a breeze. (My allergist once told me I should live in a bubble.) blah, blah, blah.

So, after Sunday's run, I started getting anxious and doubting my abilities to measure up to my training schedule's weekly expectations....10.5 miles in 9 weeks? 26.2 miles in 6 months? Heck, I can barely run 4 miles now. But with a trusty set of good friends and parents, I was convinced that, with work, my goals are all reasonable. I can do it! Right now, my confidence in that affirmation is shaky at best, but either way...I'm gonna keep waking up at 5 am and bust it out so I can get close to my goal. Or...ride that bad boy like a pony!

I think I can. I think I can. I think I can.

Now that I've addressed the most important topic...my workout this morning (mad-dog trainer assisted)...I completed a solid run. The whole time I ran, my trainer would manually increase or reduce the incline and speed. She was very clear that, while the treadmill is good, you have to make it work for you...enabling you to get a feel for what to expect when pounding the pavement. Man, I feel great. That high...it's baaaaaaack! Each time I prove to myself that I can do what previously seemed impossible, it makes me want to go farther...pushing myself and my self-imposed limits closer and closer to the edge. And to just think- this is only the beginning.

After the 45 minute run, and just as I thought the workout was over, I was pushed along to the next set of exercises...all things abs. The previous weeks of daily ab workouts definitely prepared me for today, cause I'm not in pain like I expected. Shoulda kept my fat mouth shut when she asked me if I felt the burn. Let's just say that, according to her, tomorrow will be a different story! Ummm..... Never thought I'd hear myself saying this but...bring it on mad-dog trainer!

Ok...now we've reached the point where, if you'll let me, I'm gonna ramble on a lil' bit about how to prepare/test myself to reach March 20th, 2011 alive and running.

Now that I'm in this new relationship...with running...it's all I think about. I spend my evenings plotting and planning...my mornings in an awkward dance with the treadmill. Running is all I think about...all I talk about. Officially, it's called being obsessed. Blog-stalking has become my new hobby. Living vicariously through virtual people like the Running Fool, Jen, and M inspire me to keep going (Thanks ladies). Although they're waaaaaaaaaay ahead of me in this running game, I'm pushing/want to push myself to be a full-fledged member of "Club 26.2". I want a shiny piece of marathon swag to hang on my neck!

Blog stalking has me thinking of entering 5K's, 10K's and half marathons (13.1 miles)...so on my lunch break, I searched for local races taking place in the next few months. Here's what I've come up with:

September 4th (yes, that's right...this weekend): Bultfontein Boertjie Fees 5K

October 16th: Bloemwater Kovsie 10K

November 6th: Soweto City Half Marathon (13.1 miles)...this one is just too sexy to pass up! The route goes past Nelson Mandela's old house and Winne's current place of residence.

November 20th: Ficksburg Cherry Half Marathon (13.1 miles)...this one is close by and is part of a cherry festival...fresh cherries off the tree...nom nom nom! Went to the festival last year with friends and had a cherry-pickin' good time! Plus there are freshly made doughnuts and fries on a stick- delish!



So much to think about! A 5K this weekend...that I have to drive 2.5 hrs in order to get to...race starts at 7am? Well, I've done crazier things...

I'll keep you posted, but if you have any suggestions on which one(s) I should try out, speak up!

Until next time...keep it moving!

Yours in (5K this weekend?) training,

Dani

"My body stays vicious. I be up in the gym just workin' on my fitness"...Dani-licious!

Hello Dear Reader,

Yep, I was at it again at 5:30 this morning..."it" being working on getting my body oh-so-right!

Today was the second official first day of working out with my personal trainer. My trainer- a tiny lady with a big bark- and a big bite it turns out! After assessing my body with scales, tape measures and rulers, I was given a stern look with the words..."And now you're gonna work!" And work I did- 30 minutes at an interval setting on the stationary bike, 15 minutes on the stair master, and enough thigh and butt exercises to make me do the penguin waddle.

In the past, whenever I happened to mosey on over to the stationary bike, time spent was more comparable to an evening constitution. With mad-dog trainer, I was riding up the side of mountains at a break-neck pace. Using the thigh master-like machine on my own time: 3 reps of 10. On mad-dog trainer's watch, I did 10 reps of 20....umm? Watch out there now...in a few months you'll be able to bounce a quarter off these buns and get change!

In total, I spent about 1.5 hours at the gym this morning...and I feel great! No knee problems (thanks to a lil' ace bandage). A "get it right, get it tight" plan for success. Getting my mind right for tomorrow's run! Ooh wee! Yes...I'm country!

Until next time...if you're wondering where I am and what I'm up to..."check it out..."



Yours in ("my body stays vicious") training,

Dani-licious